 Have you ever found yourself stuck in an exhausting cycle, feeling like no matter what you do,your situation doesn’t change or improve? If so, then you may have experienced learned helplessness, a condition that leaves people feeling powerless, hopeless, and stuck.
What is Learned Helplessness? Learned helplessness is a psychological phenomenon that was first observed in a study with animals by psychologist Martin Seligman in the 1960s. In Seligman’s experiment, he exposed three different groups of animals to different conditions. The first group of animals were exposed to painful stimuli that they could stop by pressing a lever. In this first group, the animals quickly learned to press the lever to avoid the pain. However, in the second group of animals, they were exposed to the same painful stimuli with a lever, but the lever did not discontinue the pain. There was no way for these animals to prevent the pain and they eventually began to passively accept the circumstances. Even when presented with an opportunity to escape in the future, lowering the barrier to allow them to escape, they continued to stay and accept the pain. This is a display of learned helplessness. In humans, this often displays as repeatedly facing negative or adverse situations that seem inescapable or uncontrollable. Overtime, this can lead us to believe that this is our life and that we are incapable of changing our circumstances, thus causing feelings of hopelessness, low self- esteem, and even depression. The Effects of Learned Helplessness Reduced Motivation: People that are feeling stuck can often lose the motivation to make changes or pursue goals. They may give up easily and avoid trying new things, fearing that they will fail again. Increased Stress and Anxiety: Learned helplessness can often lead to chronic stress and anxiety. People may begin to worry about their inability to control outcomes, leading to feelings of dread and worry. Depression: Entrapment and defeat are key characteristics that can drive depression. When people feel powerless to change their circumstances, it can lead to hopelessness, sadness, and a sense of futility. Poor Self-Esteem: Persistent feelings of helplessness can break away at one’s self-esteem. People may internalize their struggles, believing they are incapable or unworthy of success. Avoidance Behavior: A lot of times, people with learned helplessness may begin to avoid situations where they could potentially experience defeat in order to avoid the discomfort of failure. This can lead to withdrawing from social activities, work, or personal growth opportunities. How Do You Overcome Learned Helplessness? 1. Reframe Your Thought Patterns: It is recommended that you practice identifying and challenging the negative beliefs that drive the feeling of helplessness. It is important to practice replacing them with more realistic and empowering thoughts. Instead of thinking “I always fail,” try to replace that with “I might not succeed this time, but I can learn from it and try again.” 2. Focus on Small Wins: Break down large goals into smaller, manageable steps to encourage a feeling of accomplishment and build self-confidence. Celebrate small victories, even if they seem minor, to reinforce the idea that effort leads to positive outcomes. 3. Build Self-Efficacy: Self-efficacy refers to one’s belief in their ability to successful achieve a particular goal. It emphasizes one’s confidence in the capacity to use skills to overcome challenges. With learned helplessness, work on developing your belief in your ability to influence events in your life. Practice seeking out opportunities for learning and taking action, even when it feels uncomfortable. 4. Develop Coping Skills: Having a toolkit of healthy coping mechanisms is high recommended for everyone in managing stress, but especially in individuals struggling with learned helplessness. Coping mechanisms including mindfulness, self-care practices, and stress management techniques. These skills can help you handle difficult situations more effectively and reduce feelings of helplessness. 5. Seek Professional Help: If you realize that learned helplessness is severely impacting your life, it could be helpful to work with a licensed therapist in being a resource for overcoming helplessness. Breaking Free: Reclaim Your Power Learned helplessness is not a life sentence—it’s a challenge that can be overcome with time and effort. By understanding how it develops, working on changing your thought patterns, building small wins, and seeking support, you can break free from the draining cycle of helplessness and reclaim your personal power. Remember, every step forward, no matter how small, is progress made and worth celebrating. You have the power to break free and live a life of growth, confidence, and resilience! By Brooklyn Davis, LCMHCA, LCAS #LearnedHelplessness #MentalHealth Awareness #SelfImprovement #Motivation #Resilience #SelfEfficacy #BreakTheCycle #Healing
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By the way, it also has an effect on our bodies. How would it not have an effect on us? We’re made up of energy. In fact, everything in the universe is made up of energy, and that energy vibrates at different frequencies. Our bodies are no exception, and when those vibrations get out of whack, meaning they become disharmonious, it can throw us off balance and lead to all sorts of health issues. This is why frequency healing seems so logical to me. So I took a sound healing certification course and learned that by using sound and other forms of vibration, we can help bring our bodies back into alignment and promote healing on a deep, cellular level. How does it work? Well, let me tell you what I learned. Sound healing is truly amazing. It's like a full-body massage at a deeper level. The sound vibrations can actually help shift our brainwaves, reduce stress, and even improve our immune system function. Plus, it just feels really relaxing and good. Specific frequencies have been shown to resonate with different parts of the body and can even target specific health concerns. It's like a secret language our bodies understand, and when we tap into it, the results can be nothing short of what appears to us as magical. Only it’s not magic, it’s math. Frequencies can be measured and calculated. The ancient Greek philosopher Pythagoras, who was a huge contributor to mathematical and musical theory, believed that music had the power to purify one's spirit and promote optimal health. He advocated for listening to music several times a day as a way to maintain emotional and spiritual well-being, which he saw as closely connected to physical health. Pythagoras and his followers, known as Pythagoreans, believed that certain musical intervals and harmonies had healing properties and could restore balance within the human body. Pythagoras is perhaps best known for the Pythagorean theorem, a fundamental concept in geometry. But beyond geometry, he made significant contributions to our understanding of numbers themselves. He believed that the universe could be explained through mathematics and that numbers were the fundamental building blocks of reality. Through this mindset, he explored the world of frequencies through sound and music. He discovered that the most pleasing musical intervals were produced by simple numerical ratios, such as 2:1 for the octave, 3:2 for the perfect fifth, and 4:3 for the perfect fourth. This realization paved the way for modern musical tuning systems, showcasing the harmony and order found within mathematics, such as the Golden Mean (more on that in another blog). Basically, he taught that the goal of life was to attain harmony and balance with the self and the universe. If sound can help restore balance, why not try it? It seems to make mathematical sense. If you're ready to explore the power of sound and vibration, you might just unlock a whole new level of healing and well-being. By Deborah Ashway, LCMHCS, LCAS #SoundHealing, #PythagorasPhilosophy, #HolisticWellness, #VibrationalHealing, #AncientWisdom, #MathematicsAndMusic #PythagorasTheorem, #PythagoreanPhilosophy, #Numerology, #PythagorasAndMusic, #MusicalHarmony, #PythagorasLegacy #SoundTherapy, #HealingVibrations, #HarmoniousSound, #MusicalHealing, #WellnessThroughSound, #MindBodySpiritConnection, #SoundHealingBenefits
 Social media has become an integral part of our daily lives, connecting us to friends, family, and the world at large. It's hard to imagine a time when we didn't have instant access to news, entertainment, and the latest viral trends. However, as our digital connections grow stronger, it's essential to examine the impact of social media on our mental health.
Let's start with the good stuff. Social media has the power to bring people together, break down barriers, and create communities of like-minded individuals. It can foster a sense of belonging and provide support for those who may feel isolated or marginalized. Social media can also be an excellent platform for raising awareness about important issues, such as mental health, and promoting positive change. #SocialMediaForGood On the flip side, social media can have negative effects on our mental well-being. Constant exposure to seemingly perfect lives and curated images can lead to feelings of inadequacy, jealousy, and low self-esteem. The fear of missing out (FOMO) can also create anxiety, driving us to constantly check our feeds and compare ourselves to others. And let's not forget about cyberbullying, which can be incredibly damaging to one's mental health. So, how do we strike a balance between staying connected and protecting our mental health? Here are some ideas: Maintain a healthy balance between staying connected and protecting your mental health. Be conscious of your social media usage. Setting boundaries on screen time and taking regular breaks helps reduce the potential negative impact on your well-being. Additionally, practicing self-compassion and remembering that social media often (and usually) presents an idealized version of reality can help alleviate feelings of inadequacy, or FOMO. Prioritize in-person interactions with friends and loved ones, as these connections can foster a sense of belonging and support. Use social media for positive purposes, such as following inspirational and educational accounts to enhance your digital experience and contribute to a healthier online environment. As we all navigate this ever-evolving world of social media, let's remember that our mental health should always be a top priority. By being aware of our digital habits and taking steps to protect our well-being, we can still enjoy the benefits of social media while minimizing its potential negative impact. Deborah Ashway, LCMHC, LCAS #MentalHealthMatters #MentalHealthAwareness #SocialMedia #FOMO  Karma, a term often associated with Eastern philosophy and spirituality, represents the idea that our actions, both good and bad, have consequences that shape our experiences and the world around us. In essence, karma is the belief that what goes around comes around, and the energy we put out into the universe ultimately returns to us.
While "karma" is a unique term rooted in Eastern philosophy, several words and concepts in various languages and cultures share some aspects of its meaning: Cause and effect: This refers to the relationship between actions and their consequences, a central aspect of karma. Reciprocity: The idea that people should treat others as they would like to be treated, and that they can expect a response in kind. Justice: The notion of fairness and accountability for one's actions, which are also present in the concept of karma. Boomerang effect: This expression is used to describe the idea that what goes around comes around, a key aspect of karma. What you sow, so shall you reap: A common English idiom that captures the essence of karma, emphasizing that our actions determine the outcomes we experience. Divine retribution: In many religious traditions, this concept refers to the idea that a higher power will eventually bring justice by rewarding good deeds and punishing wrongdoing, reflecting the principle of cause and effect found in karma. Karma, derived from the Sanskrit word for "action," refers to the principle of cause and effect. Simply put, our actions have consequences, and the energy we generate through our thoughts, intentions, and behaviors will eventually manifest in our lives, influencing our experiences and relationships. Karma as a Tool for Letting GoUnderstanding the concept of ‘karma’ can be a powerful tool for letting go especially when dealing with difficult individuals who cause harm due to their own emotional turmoil. By recognizing the cyclical nature of energy, we can learn to release the emotional burden of others' actions and trust that balance will be restored in its own time. The Role of Physics in Understanding Karma Physics offers insights that support the concept of karma. For instance, Newton's Third Law states that for every action, there is an equal and opposite reaction. Similarly, karma suggests that the energy we put out into the universe will return to us in some form. In addition, the Law of Conservation of Energy posits that energy can neither be created nor destroyed; rather, it transforms from one form to another. This concept aligns with the idea that our actions create ripples of energy that eventually find their way back to us. Support from Religions Various religious and spiritual traditions, including Christianity, Judaism, and Buddhism, echo the concept of karma, providing a rich tapestry of support for the notion that the universe responds to our actions.
Embracing Karma for Mental Wellness By embracing karma as a guiding principle, we can cultivate mental resilience and emotional well-being. Instead of dwelling on the actions of others, we can focus on our own thoughts, intentions, and behaviors, ensuring that we contribute positively to the universal energy exchange. In doing so, we create a space for healing, growth, and inner peace, knowing that the universe/principles of nature is balancing the scales. The concept of karma offers a powerful framework for individuals dealing with difficult people. Various philosophies, principles of nature and physics, and religious/spiritual traditions, including Christianity, Judaism, and Buddhism, lend support to this idea, reinforcing the notion that our actions have consequences and that, ultimately, we reap what we sow. By focusing on our own growth and trusting in the universe's balancing act, we can let go of emotional burdens and cultivate a more peaceful, harmonious existence. By Deborah Ashway, LCMHC, LCAS #KarmaAndMentalHealth #Spirituality #CauseAndEffect #LettingGo #TrustTheUniverse #InnerPeace #Interconnectedness #Christianity #Judaism #Buddhism #MentalWellness #EmotionalHealing #Reciprocity  Embracing Integrity and Moral Principles
Integrity in someone's character refers to the quality of being honest, upright, and steadfast in adhering to strong moral and ethical principles. A person with integrity consistently acts in alignment with their values, beliefs, and commitments, even in challenging situations or when faced with temptation. Integrity involves possessing a sense of wholeness and unity in one's character, where words, actions, and beliefs are congruent. Individuals with integrity are reliable, trustworthy, and exhibit a strong sense of responsibility and accountability for their actions. They have the courage to stand by their convictions and maintain a clear distinction between right and wrong. Ultimately, integrity serves as a guiding force that enables a person to lead an authentic and principled life. In the world of therapy, integrity holds significant importance. We believe that integrity is a guiding force that enables us to serve our clients with the utmost respect and care while maintaining a high level of professional ethics. Integrity in therapy is not only about adhering to strict ethical guidelines but also about integrating empathy and compassion into our practice. We understand that our clients come to us seeking guidance, support, and a safe space to explore their thoughts and emotions. By embodying integrity, we strive to create an environment where our clients can feel secure and confident in our ability to provide effective and ethical care. One way we uphold integrity is by actively listening to our clients and offering guidance without imposing our personal beliefs or judgments. We recognize that each client is unique, and we tailor our approach to meet their individual needs while staying true to our moral and ethical principles. This combination of integrity, empathy, and compassion enables us to build a foundation of trust with our clients. For example, when working with a client struggling with a difficult decision, we help them explore their options without pushing them toward a specific choice. Instead, we use empathy and compassion to guide them in discovering their own path forward. By doing so, we demonstrate integrity by respecting their autonomy while providing the support they need. In addition to our client-focused approach, integrity is also essential in how we operate as a therapy office. We ensure that our therapists undergo continuous professional development and adhere to the ethical guidelines set forth by our professional organizations. This commitment to maintaining the highest standards of care reflects our dedication to integrity in every aspect of our practice. Integrity serves as a foundational principle that shapes our interactions and behaviors when we embody it in our daily lives. By aligning our beliefs with the core aspects of our character, we tap into a source of inner strength that goes beyond mere willpower. This integration allows us to act from a place of genuine authenticity, creating more meaningful connections and fostering personal growth. By Deborah Ashway, LCMHC, LCAS #IntegrityInTherapy #MentalHealth #EmpathyAndCompassion #TherapyEthics #PersonalGrowth |
