The Mental Health First Aid (MHFA) curriculum identifies eight dimensions of wellbeing, including emotional, environmental, financial, intellectual, occupational, physical, social and spiritual. Here are a few tips on how you can tend to every aspect of your mental wellbeing as the weather warms up:
Emotional – One way you can tend to your emotional wellbeing is by practicing coping skills and self-care. This summer, that may look like working on expressing your feelings to the people close to you, taking a break to practice deep breathing in a park, setting healthy boundaries so as not to over-commit yourself, journaling or developing a hobby (the warmer weather is perfect for trying fun outdoor activities like roller skating or kite flying).
Environmental – Safe environments (both physically and emotionally) lead to environmental wellbeing. Be thoughtful about the spaces you choose to spend your time in. Are you being exposed to abuse or trauma? Are the people around you engaging in substance use that makes you uncomfortable? Is there an accessible place that makes you feel secure and happy you can go to instead?
Financial – Financial wellness comes with experiencing satisfaction with current and future financial situations. While it can be tempting to splurge on vacations, eating out, concerts and countless other expenses during the summer, if you’re prone to experiencing financial stress, make a point to stick to a budget. You can even determine a certain amount of money you’re comfortable using as “summer fun” money to keep anxiety at bay.
Intellectual – For school-aged individuals, summer often means a long-awaited break from the classroom. To help maintain your child’s (and/or your own) intellectual wellbeing, find ways to expand their knowledge and skills through intellectually stimulating activities. Try taking a trip to the zoo, aquarium or a museum. You could also have your child identify one project they want to accomplish in the summer (e.g., learning to play a song on the piano or guitar or creating a book of original photography) and then create a plan together to hold them accountable.
Occupational – Occupational wellbeing doesn’t only come from having a career. People often find occupational wellbeing through volunteering, caregiving, contributing to the community and other activities that provide a meaning and purpose to life. Need inspiration? Here are some summer volunteering ideas from AARP.
Physical – Exercise is as good for our emotional health as it is for our physical health. It increases serotonin levels, leading to improved mood and energy. It’s important to choose a form of exercise that you enjoy, and it doesn’t have to be intense to “count.” You can take a walk, do 20 jumping jacks to shake yourself out of a rut or try out surfing at the closest beach. Sleep also has a huge impact on our mental wellbeing, and studies show we tend to sleep less in the summer. If the extended daylight hours make it hard for you to shut your brain off, consider investing in blackout curtains or commit to a consistent bedtime routine that feels good to you.
Social – Developing a sense of connection, belonging and a well-developed support system can help you feel socially well. Summertime can provide lots of opportunities for making new, meaningful connections. To do this, the National Institutes of Health recommends joining a group focused on a favorite hobby like hiking or reading, volunteering or participating in neighborhood events like a park cleanup through your local recreation center. With COVID restrictions loosening, this summer could be a great time to safely reconnect with friends and family and enjoy quality time together.
Spiritual – Attending to your sense of purpose and finding meaning in life leads to spiritual wellbeing, and it doesn’t necessarily need to come from a religious belief system. One way to try improving your spiritual wellbeing this summer is by giving selflessly. Studies show that any selfless act for others is connected to lower blood pressure, higher self-esteem, less stress and even a longer life. Other tips include focusing on living in the present moment, which helps mitigate anxiety, and practicing gratitude for what you have rather than focusing on what you don’t have or wish you had. Taking time to acknowledge what you’re grateful for can increase your happiness, life satisfaction and overall health while decreasing negative emotions like anxiety, depression and anger.
While the start of summer comes with a unique set of challenges and stressors, we can continue to #BeTheDifference for ourselves and our loved ones by taking a proactive approach to maintaining our mental wellbeing. With these tips from MHFA, we wish you a happy, healthy summer!
https://www.familyserviceofglencoe.org/wp-content/uploads/2021/03/FSGLogo-203x300.jpg00Jennie Weinstockhttps://www.familyserviceofglencoe.org/wp-content/uploads/2021/03/FSGLogo-203x300.jpgJennie Weinstock2024-07-18 19:00:592024-07-18 19:12:24Prioritizing Mental Wellbeing in the Summer by Mental Health First Aid USA
While working in nonprofit administration at a therapy practice, I decided to get my master’s in counseling, so I could be a therapist myself, specifically with an interest in helping parents. You see, my youngest child was 18 months old. My friends and I had spent the past several years trying to conceive, adjusting to becoming parents, and trying to figure out how to balance work, parenting, and marriage, with varying degrees of success. I knew early parenting stress firsthand.
In grad school, they never mentioned the mental health struggles that are astonishingly common in the pre- and post-partum windows. After school, I completed additional training and eventually became Perinatal Mental Health Certified. During the course of training, I learned just how prevalent these challenges are and how to assess and intervene.
Perinatal means any point during the trying to conceive or adopt, pregnancy, and the postpartum/post adoption period. As many as 1:5 mothers and 1:10 fathers experience a perinatal mood or anxiety disorder. Another 9% of women experience PTSD after childbirth. This means that at every PTO meeting, sporting event, children’s concert, or recital with at least 10 parents, one of them likely experienced a perinatal mental health challenge. In addition to being extraordinarily frequent, these disorders are highly treatable. No one should suffer alone or have to tough it out while trying to grow their family or care for a newborn.
Of course, when I came to FSG, I was eager to add perinatal care to our services, and now our clinicians offer skilled and compassionate therapy for this population. You also may know that FSG has offered parent consultations for many years, long before my arrival. These consultations are usually one session and provide tangible resources like educational materials, support groups, and treatment options. These are often focused on struggles related to children’s mental health, but let’s be real – children’s mental health is tied tightly to the wellbeing of parents. So, let me hop on my soapbox and offer myself as a consultation resource if you or someone you love is experiencing mental health symptoms while parenting or trying to become one. You are not to blame. You are not alone. And you CAN feel better.
FSG is proud to serve ALL in our community and offer focused and specialized care for a multitude of challenges, including perinatal mental health struggles. If you or someone you know is in need of support, please call us at (847) 835-5111.
https://www.familyserviceofglencoe.org/wp-content/uploads/2021/03/FSGLogo-203x300.jpg00Jennie Weinstockhttps://www.familyserviceofglencoe.org/wp-content/uploads/2021/03/FSGLogo-203x300.jpgJennie Weinstock2024-05-15 16:14:552024-05-17 02:43:38Maternal Mental Health Awareness Month by Amber Bond, CCMHC, LCPC, PMH-C, FSG Executive Director
For Samantha (“Sam”) Aronow and Mark Gershon, two of Family Service of Glencoe’s (“FSG”) esteemed Board members, volunteerism is more than something to add to their resume: it is a deep calling to better their community and causes they hold dear by being part of change for the better. In recognition of National Volunteer Month, and in anticipation of our upcoming benefit, Glencoe Under the Stars, FSG sat down with the event co-chairs for an enlightening conversation about the role FSG plays in our community and the impact they hope to have on an organization that deeply resonates with them.
Sam first joined the FSG Board of Directors in 2021 as a member of our finance committee, which well-aligned with her interests and expertise. An experienced estate planning, business succession, and tax planning attorney, Sam is proud to lend her strong skillset in financial management to an organization at the heart of her beloved community. She is immensely proud of FSG for its accessibility to a wide spectrum of care for Glencoe and neighboring communities, most notably FSG’s senior programming and 24/7 crisis intervention partnership with Glencoe Public Safety, both of which she admires for being innovative compared to other communities. For Sam, chairing Glencoe Under the Stars is the nexus of many of her passions: an opportunity to raise awareness of and funds for an organization providing vital services in her community and to meet more members of our community who share a passion for supporting the mental health and well-being of all. She hopes that they, too, will feel connected to the organization and its mission, and she looks forward to them eventually finding a volunteer opportunity that resonates with them and drives them toward success. It is a volunteer dream for her to collaborate with her respected friend, Mark Gershon, to ensure accessibility of mental health care for all, and she looks forward to welcoming old friends and meeting new ones at Glencoe Under the Stars.
Mark Gershon, a skilled leader who lends his time to several organizations, felt an immediate connection to FSG upon attending Glencoe Under the Stars two years ago. After absorbing the presentation, he said it would have been impossible not to be touched by the speakers’ messages. He left the event knowing he had to get involved with FSG; an organization providing invaluable resources to his community. Mark understands that success in volunteering stems from finding an organization that is both meaningful and enjoyable, and he experiences both qualities in everything he does for FSG. He is inspired by working with like-minded people collaborating toward a common goal of bettering their community, and he prides himself on leading the charge to bring in more sponsorship dollars than ever before for Glencoe Under the Stars. For Mark, the great secret of volunteering is that you get as much or more out of it as the person in need.
Sam and Mark warmly invite you to join FSG at their annual benefit, Glencoe Under the Stars, on May 3rd. For more information, to buy tickets or sponsorships, or to donate to the cause, please visit www.glencoeunderthestars.org. They look forward to meeting you, learning more about what motivates you, and pairing you with an inspirational opportunity to support FSG.
FSG is honored to celebrate Counseling Awareness Month and the integral work Amber Bond, a Licensed Clinical Professional Counselor (LCPC) and Certified Clinical Mental Health Counselor (CCMHC) and Cindy Brunson, Licensed Professional Counselor (LPC) do to support our community through their skilled and compassionate practices.
According to the President of the American Counseling Association, “A counselor is a trained professional who walks with the client without judgement to wherever they see their destination to be. And, along the way, we’re equipped to provide different alternatives to help the client move past the obstacles they face.” This quote beautifully describes the contributions that Amber and Cindy make to FSG and their clients/supervisees.
Amber proudly serves as FSG’s Executive Director while providing clinical supervision to clinicians and maintaining a mental health counseling caseload. Her training as a counselor included individual and group psychotherapy, clinical supervision, community counseling, and ethics, contributing to the expertise that enhances our community and fulfills her professional mission to improve people’s lives. Post-Master’s, Amber gained advanced training and experience working with children and adolescents, family therapy, Child-Parent Psychotherapy, and divorce mediation. She became a National Certified Clinical Mental Health Counselor (NCCMHC), reflecting her advanced training, ethical standards, and years of experience. She also earned a Perinatal Mental Health Certification, denoting her advanced training and expertise in supporting the mental health of parents at all stages of their fertility or adoption process through postpartum period. Amber is engaged in cultural humility practice and is passionate about supporting clients from diverse backgrounds. She uses a strength-based approach, working alongside clients and clinicians to remove barriers to personal growth and development.
Cindy Brunson, LPC, is one of FSG’s longest tenured Staff Therapists and brings a wealth of diverse experiences and strength to her clients and our organization. Cindy stresses that each of us has a responsibility for our own happiness and that our needs and goals need to be heard and pursued. She provides an opportunity for people who are feeling stuck, unsatisfied, or have experienced tragedy to be heard, respected, and provided direct guidance by someone who is emotionally invested in their journey and well-being. Cindy dedicates herself to the serious work of examining her clients’ needs, setting goals and objectives, and empowering her clients to open themselves to the process. Cindy has participated in extensive domestic violence training and numerous domestic violence workshops. She has facilitated men’s and women’s domestic violence groups for 13 years and started CASA Lake County (Court Appointed Special Advocates) with two other CASA Cook County volunteers in 1994.
Today and every day, we celebrate the extensive training and contributions of our professional counselors and encourage anyone in need of exploring how to improve their mental health and well-being to call FSG.
https://www.familyserviceofglencoe.org/wp-content/uploads/2021/03/FSGLogo-203x300.jpg00Jennie Weinstockhttps://www.familyserviceofglencoe.org/wp-content/uploads/2021/03/FSGLogo-203x300.jpgJennie Weinstock2024-04-18 17:49:212024-04-18 17:49:21Counseling Awareness Month – April 2024
During Alcohol Awareness Month this April, we highlight the importance of discussing alcohol use with your teen(s) and some strategies for fostering healthy communication around this topic. While there have been meaningful declines in teen substance use within the last decade, it is still true that alcohol poses serious risks for teen’s health and development in both the short and long-term.
As caregivers, it is important to be attentive to any signs of alcohol use or worrying changes in your child’s mood, behavior, social life, or academic performance. An open, curious, and loving approach is essential when discussing sensitive or difficult subjects with your teen, especially when it comes to alcohol or drug use. Here are some strategies that can help you maintain a strong relationship with your child as you navigate this topic together:
Prioritize healthy and consistent communication with your teen. The centerpiece of all healthy relationships is communication. Consistent and open dialogue establishes a healthy foundation within the family for addressing any issues or challenges that might arise. Furthermore, staying aware of the state of their friendships, relationships, and social activity can help you identify and discuss situations where problems with alcohol might arise.
Be honest about the challenges and consequences of teen drinking. Declining to participate in alcohol use can often be trickier than just saying “no.” When talking with your child, acknowledge the difficulties they will face in dealing with peer and social pressure and problem-solve with them about how they can advocate for themselves in ways that promote their identity and agency. It is also important to speak frankly to your teen about the consequences – legal, physical, psychological – of alcohol use and how it can be an obstacle to their future plans and achieving the goals they have for themselves.
Model and maintain boundaries when it comes to their alcohol use and your own. While teens are in a natural period of growing independence and separation from their caregivers, they are still learning from adults how to relate to alcohol and paying attention to their responses when norms and rules have been broken. Ensure that you are modeling appropriate alcohol consumption and be firm, fair, and consistent in the boundaries you set around alcohol use with your child.
The teen years can be a new and challenging time for families who are striving to balance independence and supervision, responsibility, and exploration. Family Service of Glencoe has clinicians who can consult with you about the best approaches to take or place you in touch with resources that will support you and your teen in addressing the challenges or consequences of teen alcohol use. This is not something either of you has to tackle alone.
March is Social Work Month, and FSG is proud to have 6 social workers on its clinical staff as well as a social work student intern, all of whom bring their unique experience and expertise to support the needs of everyone from children to senior adults. Our community is stronger because of them and the work they do.
Social workers are found in every facet of community life, including schools, hospitals, mental health clinics, senior centers, elected office, private practices, prisons, military, corporations, and in numerous public and private agencies. Some social workers may help clients who face a disability or a life-threatening disease or a social problem, such as inadequate housing, unemployment, or substance abuse. Additionally, they offer assistance to families in serious domestic conflicts, which may involve child or spousal abuse.
Here in our community, social workers at FSG have been instrumental in providing mental health counseling for those struggling with parenting issues, trauma, child anxiety, aging with strength and dignity, and coaching and support through marital conflict and divorce, among many other challenges. We’ve also been on the forefront of pressing issues facing our community, including providing services and affordable housing support to our aging population, treating people affected by gun violence and other traumas, and 24/7 crisis response with Glencoe Public Safety.
Our 6 social workers at FSG, along with our social work student intern, have each carved their own niche in our community, imparting their wisdom and expertise to help advance care, programming, and resources to a wide spectrum of people.
Tara Bagnola, LCSW, joined us in 2022 as a staff therapist, bringing to FSG her background in gender and women’s studies and has also led the charge to train members of our community who work with children in Youth Mental Health First Aid, a certification program that trains adults in identifying challenges and helping children in crisis and non-crisis situations.
Joan Merlo, LCSW, one of our longest tenured staff therapists, brings her warmth and optimism to everything she does. She hosts the monthly Vibrant Living Senior Discussion Group and finds great satisfaction in her counseling practice whenpartnering with female clients to facilitate their growth in self-awareness, self-understanding, and self-empathy.
Brian McHugh, LSW, has worked on the Family Service of Glencoe crisis team since joining the staff in 2009. He is on-call for Glencoe Public Safety, responding as needed to families in crisis. His calm and trustworthy disposition comforts everyone with whom he interacts, and his leadership and innovation with crisis calls partnered with local police has been publicized in the media for its forward-thinking, holistic approach.
Emily Mysel, LCSW, is FSG’s Senior Program Manager. In this role, Emily educates clients and their families on the complexities of Alzheimer’s Disease and Related Dementia and provides support and referrals throughout their aging journey. Emily has vast experience in bereavement and end of life support, community outreach, facilitating support groups and, notably, spearheaded the efforts to make Glencoe a dementia-friendly community. She also partners with Glencoe Public Safety to provide 24/7 crisis response, a program that is unique and invaluable to Glencoe residents.
Alex Ochoa, LCSW, serves as FSG’s Outreach & Intake and is a staff clinician. Glencoe and neighboring communities’ residents have deeply benefitted from her pediatric-focused play-based therapy as well and bilingual Spanish services since she began with FSG in July 2022. She has helped expand our counseling offerings as we can now reach even more people in need, serving previously underserved populations. She is the calm and compassionate voice who will greet you upon intake and help guide you through our service offerings.
Tami Sollo, LCSW, brings over 20 years of clinical experience to FSG, joining us in 2023. Tami specializes in couples’ therapy, discernment counseling, and issues of divorce, along with counseling adults of all ages with a variety of presenting challenges. Her vast and deep experience as a therapist and relational approach to her work will help clients learn how their previous relationships have created and affected current relationships.
Cary Sabados, MA student, Clinical Intern, is currently working toward his Master of Arts in Social Work, Social Policy, and Social Administration at the University of Chicago. Cary is passionate about supporting young people and adults from all backgrounds to develop strategies and approaches for managing the challenges and complexities of their personal and social lives. FSG is proud to be a training site for clinical interns each year. Our clinical supervision guides students through the responsibilities, challenges, and triumphs of the job firsthand, while our community benefits from their growing clinical skills.
Please join us in thanking these remarkable Social Workers for their contributions to FSG, our communities, and the field of Social Work!
https://www.familyserviceofglencoe.org/wp-content/uploads/2021/03/FSGLogo-203x300.jpg00Jennie Weinstockhttps://www.familyserviceofglencoe.org/wp-content/uploads/2021/03/FSGLogo-203x300.jpgJennie Weinstock2024-03-21 19:08:122024-03-21 19:57:28Social Work Month 2024
We are pleased to welcome Marny E. Kravenas as the 2024 Board of Directors President. Marny most recently served as Vice President of the Board of Directors and has served on FSG’s Board for the past 3 years.
Marny is an attorney who concentrates her practice on estate planning, guardianships, and probate administration. She has practiced for nearly 15 years advocating for those with delicate family dynamics, those with special needs, those with mental illness, and those who have been wronged and need protection. Marny also uses her advocacy skills to support and empower victims, their families, and the communities that have suffered mass shootings. When not working, Marny spends her time with her husband and two kids. You can find them biking around town, on the tennis court, or enjoying the local activities that Glencoe has to offer. Marny has immense pride in Glencoe and the community that lives within it. The support, comradery, and spirit of the people within Glencoe are magical, and Marny believes that Family Service of Glencoe enriches that magic by taking care of our families, friends, and those around us.
https://www.familyserviceofglencoe.org/wp-content/uploads/2021/03/FSGLogo-203x300.jpg00Jennie Weinstockhttps://www.familyserviceofglencoe.org/wp-content/uploads/2021/03/FSGLogo-203x300.jpgJennie Weinstock2023-08-07 03:37:522023-08-17 02:56:24Welcome Marny E. Kravenas as 2024 FSG Board President
So many in our community have a story or a connection to July 4, 2022. I can’t believe it has almost been a year since the shooting at the Highland Park July 4th parade. For me, it started off like any other 4th of July morning; a day off from work and celebrating with my family. As a North Shore resident and clinician, the events of that day impacted me both personally and professionally.
I was headed to Deerfield Days to meet my husband and sons. On my way, I received a group text from friends attending the Highland Park parade that something terrifying had occurred. I remember that I froze and asked myself, “How can this be true?” I quickly ran to locate my family and head for home.
Once we got settled, my first calls were to the police social workers in Highland Park and Deerfield, and after that I called Glencoe Public Safety. FSG participates in a multi-community crisis response network, and as an FSG crisis clinician, I’m often called to crisis situations to help de-escalate, support, and console. This time was different. This crisis touched me, my family, my friends, and my community. I wanted to help, so I encouraged them to let me know what they needed.
While I waited to be called in, I was restless sitting at my house and was eager to be called in to assist community members and first responders. When I got the call, I arrived unsure how I could be useful or how I would be able to manage an event of this scale. Sometimes, we don’t know how strong we are until it’s the only option we have. I spent the afternoon and evening at the police department providing emotional support, referrals, resources, and food to the first responders, individuals, and families.
In reflection, I still struggle to make sense of this event. It altered many of our lives, and each one of us has processed it differently. As individuals, we respond, support, and engage differently after an identified traumatic experience occurs. The feelings associated with grief, loss, fear, pain, angst, and sadness can ebb and flow. Furthermore, the healing process can be complicated and not always linear.
Even as the immediate pain and loss subside, July 4, 2022 will always be imprinted in my mind and my heart. That day connected us and forever changed us. Whatever your story includes about this day, please know you are not alone. We all are linked together and continue to reflect and navigate through our thoughts associated with that day. Take time to reflect, to cry, to name your feelings, and to do something kind for yourself and others.
Do what feels best on how to acknowledge this holiday. For me, that means participating in the Memorial Walk as an on-scene clinician. I’ll be there lending my expertise, and my ear, to anyone who needs support as they participate in their own healing process. It will be different from my usual 4th of July family tradition. Your traditions may look different this year, too, and that is okay. Be understanding and accepting of your own needs and other people’s choices, because we all have a threshold of how much we can individually manage. Show compassion and empathy toward yourself and others. The healing journey can be complicated and complex. I recognize this year’s events may cause a variety of emotions for me, so I will try to take deep breaths when I can, share with someone how I feel, and soak in how far we have come in the past year on the path to healing and becoming more resilient.
https://www.familyserviceofglencoe.org/wp-content/uploads/2021/03/FSGLogo-203x300.jpg00Jennie Weinstockhttps://www.familyserviceofglencoe.org/wp-content/uploads/2021/03/FSGLogo-203x300.jpgJennie Weinstock2023-06-29 18:18:472023-06-29 18:18:55Reflections on July 4, 2022 and Navigating the Timeline for Recovery from a Traumatic Event by Emily Mysel, LCSW
As we approach the first anniversary of the Highland Park shooting, we want parents to feel equipped with the knowledge and tools to help their children navigate stressors and trauma; whether it’s directly experiencing or witnessing a traumatic event or hearing about it from someone close to them. Initial reactions to trauma can include exhaustion, confusion, sadness, anxiety, agitation, numbness, confusion, and withdrawal, among other emotions. These reactions are not only present right after the traumatic event. In many cases, these reactions may appear weeks, months, or even years after the event has occurred. It is especially important for parents and caregivers to be conscious of their own reactions and to process through them. This will allow parents to be able to also manage their children’s reactions.
Parents and caregivers, it’s important to check in with kids, especially if you notice the following signs:
Worry
Anxiety
Sadness
Avoidance
Changes in appetite/sleep
Changes in mood
Anger outbursts
If you notice these symptoms or changes, find a quiet moment to ask your child how they are feeling or whether there is anything on their mind. Let them know you’ve noticed that something is going on and that you want to help. If you suspect a connection to a current or past event, it’s ok to ask them if they might have thoughts or feelings about it that they need to talk about.
When engaging in conversation with your children, tailor your answers to your child’s developmental level. Younger children may need simple, concrete explanations, while older children may require more detail. Be honest but avoid overwhelming them with information they may not be ready to handle. For younger children, you may need to repeat your answers multiple times, keep it consistent, and answer their question as many times as needed. Validate their feelings and encourage them to express their emotions and thoughts, acknowledging their fears and concerns. Let them know that it is normal to feel scared or worried. Discuss safety measures in place at their school, community, or public spaces. Reassure your child that many people work hard to keep them safe. Encourage your children to practice deep breathing exercises or to engage in an activity that they enjoy.
Sometimes, adults are surprised that kids bring up questions and memories of an event year after year. For some children, hearing the same story over and over can help them develop a feeling of mastery over it and helps them place the event firmly in the past and not as something currently happening. For other kids and teens, they need new answers as they develop intellectually and emotionally. What worked when they were younger may not work for them as they mature.
Celebrating Holidays with Sensitivity: Prioritize open and honest discussions about holiday celebrations. Let your child express any fears or concerns they may have and involve them in planning decisions. Ensure your child feels safe during holiday celebrations. Consider hosting smaller gatherings or celebrating within familiar settings to minimize stress and anxiety. Engage in activities that foster connection and emotional healing, such as creating gratitude journals, making crafts, or volunteering as a family for a charitable cause. If your child’s trauma symptoms persist or worsen during holidays, consider seeking guidance from a mental health professional who specializes in working with children.
Remember that trauma reactions can vary in everyone; what affects one child may not affect another. By recognizing the signs of trauma, answering difficult questions with sensitivity, and adapting holiday celebrations accordingly, you can provide vital support and help your child navigate their healing journey.
https://www.familyserviceofglencoe.org/wp-content/uploads/2021/03/FSGLogo-203x300.jpg00Jennie Weinstockhttps://www.familyserviceofglencoe.org/wp-content/uploads/2021/03/FSGLogo-203x300.jpgJennie Weinstock2023-06-29 18:15:312023-06-29 18:15:31Navigating Trauma with Children by Alex Ochoa, LCSW
During my time at Family Service of Glencoe as a Clinical Social Work Intern, I learned so much about stress awareness in myself and in my clients. After the last three years, it feels like the word “stress” is everywhere and on everyone’s minds; and some might argue the entire world needs a week off to de-stress. Social media plasters stress awareness memes and videos with encouraging words of “breathe” or “do yoga,” which can instead become a reminder that you’re stressed and don’t have time to de-stress. We are very aware of stress; however, not everyone is aware that it is okay to feel stressed. It is important to feel all the emotions that come with stress: anger, tiredness, sadness, frustration, annoyance, burned out, grumpy, hurt, confused, panic, and more. When we tell ourselves we shouldn’t be stressed or just need to make it through one more meeting, one more kid’s birthday party, one more thing before I can relax; we are pushing aside our feelings and increasing the reaction that we may experience. I tell the kids I work with that there is a lightning bolt in them and that bolt is coming out one way or another, but they get to decide if it’s a flash of light or a sharp bolt that hurts. Acknowledging your awareness of stress is giving yourself permission to feel how your mind and body are doing and to decide if you take a moment to de-stress or push it aside and wait until the stress becomes painful.
Completing graduate school and a clinical internship in two semesters was me asking for a giant lightning bolt in many ways; however, during my time at FSG, I was able to learn how to be a clinical therapist from some of the most amazing therapists I have met. The team at FSG modeled for me how to manage my own stress and to pause and give thought to why I was feeling stressed and what I could do to ease that stress. Often it was taking a walk around downtown or to the beach to clear my mind and get into a different environment. Sometimes, I was prompted to do yoga and take a deep breath or do mindful meditation. The greatest lesson I was given during my internship was to pause and sit with my stress and really process what I was feeling and what my mind and body needed at that moment. My own stress awareness resulted in me realizing, multiple times, that I needed to take a lunch break as a form of self-care! I was able to take this lesson on awareness and share it with my clients, guiding them through processing their own stress. I was given a piece of advice recently: ground yourself in empathy for yourself. That’s the message I want to share: to give yourself empathy and recognize your stress is your body and mind telling you that it’s okay to feel this way and that pausing for just a moment, even thirty seconds, will make a difference between a flash of lightning and a sharp bolt of lightning.
https://www.familyserviceofglencoe.org/wp-content/uploads/2021/03/FSGLogo-203x300.jpg00Jennie Weinstockhttps://www.familyserviceofglencoe.org/wp-content/uploads/2021/03/FSGLogo-203x300.jpgJennie Weinstock2023-05-08 16:41:192023-05-08 16:41:29Stress Awareness: It’s okay to feel stressed by David Temple, Clinical Intern
Prioritizing Mental Wellbeing in the Summer by Mental Health First Aid USA
The Mental Health First Aid (MHFA) curriculum identifies eight dimensions of wellbeing, including emotional, environmental, financial, intellectual, occupational, physical, social and spiritual. Here are a few tips on how you can tend to every aspect of your mental wellbeing as the weather warms up:
While the start of summer comes with a unique set of challenges and stressors, we can continue to #BeTheDifference for ourselves and our loved ones by taking a proactive approach to maintaining our mental wellbeing. With these tips from MHFA, we wish you a happy, healthy summer!
References at: https://www.mentalhealthfirstaid.org/2022/06/prioritizing-mental-wellbeing-in-the-summer/
Maternal Mental Health Awareness Month by Amber Bond, CCMHC, LCPC, PMH-C, FSG Executive Director
While working in nonprofit administration at a therapy practice, I decided to get my master’s in counseling, so I could be a therapist myself, specifically with an interest in helping parents. You see, my youngest child was 18 months old. My friends and I had spent the past several years trying to conceive, adjusting to becoming parents, and trying to figure out how to balance work, parenting, and marriage, with varying degrees of success. I knew early parenting stress firsthand.
In grad school, they never mentioned the mental health struggles that are astonishingly common in the pre- and post-partum windows. After school, I completed additional training and eventually became Perinatal Mental Health Certified. During the course of training, I learned just how prevalent these challenges are and how to assess and intervene.
Perinatal means any point during the trying to conceive or adopt, pregnancy, and the postpartum/post adoption period. As many as 1:5 mothers and 1:10 fathers experience a perinatal mood or anxiety disorder. Another 9% of women experience PTSD after childbirth. This means that at every PTO meeting, sporting event, children’s concert, or recital with at least 10 parents, one of them likely experienced a perinatal mental health challenge. In addition to being extraordinarily frequent, these disorders are highly treatable. No one should suffer alone or have to tough it out while trying to grow their family or care for a newborn.
Of course, when I came to FSG, I was eager to add perinatal care to our services, and now our clinicians offer skilled and compassionate therapy for this population. You also may know that FSG has offered parent consultations for many years, long before my arrival. These consultations are usually one session and provide tangible resources like educational materials, support groups, and treatment options. These are often focused on struggles related to children’s mental health, but let’s be real – children’s mental health is tied tightly to the wellbeing of parents. So, let me hop on my soapbox and offer myself as a consultation resource if you or someone you love is experiencing mental health symptoms while parenting or trying to become one. You are not to blame. You are not alone. And you CAN feel better.
FSG is proud to serve ALL in our community and offer focused and specialized care for a multitude of challenges, including perinatal mental health struggles. If you or someone you know is in need of support, please call us at (847) 835-5111.
National Volunteer Month – April 2024
For Samantha (“Sam”) Aronow and Mark Gershon, two of Family Service of Glencoe’s (“FSG”) esteemed Board members, volunteerism is more than something to add to their resume: it is a deep calling to better their community and causes they hold dear by being part of change for the better. In recognition of National Volunteer Month, and in anticipation of our upcoming benefit, Glencoe Under the Stars, FSG sat down with the event co-chairs for an enlightening conversation about the role FSG plays in our community and the impact they hope to have on an organization that deeply resonates with them.
Sam first joined the FSG Board of Directors in 2021 as a member of our finance committee, which well-aligned with her interests and expertise. An experienced estate planning, business succession, and tax planning attorney, Sam is proud to lend her strong skillset in financial management to an organization at the heart of her beloved community. She is immensely proud of FSG for its accessibility to a wide spectrum of care for Glencoe and neighboring communities, most notably FSG’s senior programming and 24/7 crisis intervention partnership with Glencoe Public Safety, both of which she admires for being innovative compared to other communities. For Sam, chairing Glencoe Under the Stars is the nexus of many of her passions: an opportunity to raise awareness of and funds for an organization providing vital services in her community and to meet more members of our community who share a passion for supporting the mental health and well-being of all. She hopes that they, too, will feel connected to the organization and its mission, and she looks forward to them eventually finding a volunteer opportunity that resonates with them and drives them toward success. It is a volunteer dream for her to collaborate with her respected friend, Mark Gershon, to ensure accessibility of mental health care for all, and she looks forward to welcoming old friends and meeting new ones at Glencoe Under the Stars.
Mark Gershon, a skilled leader who lends his time to several organizations, felt an immediate connection to FSG upon attending Glencoe Under the Stars two years ago. After absorbing the presentation, he said it would have been impossible not to be touched by the speakers’ messages. He left the event knowing he had to get involved with FSG; an organization providing invaluable resources to his community. Mark understands that success in volunteering stems from finding an organization that is both meaningful and enjoyable, and he experiences both qualities in everything he does for FSG. He is inspired by working with like-minded people collaborating toward a common goal of bettering their community, and he prides himself on leading the charge to bring in more sponsorship dollars than ever before for Glencoe Under the Stars. For Mark, the great secret of volunteering is that you get as much or more out of it as the person in need.
Sam and Mark warmly invite you to join FSG at their annual benefit, Glencoe Under the Stars, on May 3rd. For more information, to buy tickets or sponsorships, or to donate to the cause, please visit www.glencoeunderthestars.org. They look forward to meeting you, learning more about what motivates you, and pairing you with an inspirational opportunity to support FSG.
If you are interested in finding out more about volunteering at FSG or joining our board, visit www.familyserviceofglencoe.org/volunteer.
Counseling Awareness Month – April 2024
FSG is honored to celebrate Counseling Awareness Month and the integral work Amber Bond, a Licensed Clinical Professional Counselor (LCPC) and Certified Clinical Mental Health Counselor (CCMHC) and Cindy Brunson, Licensed Professional Counselor (LPC) do to support our community through their skilled and compassionate practices.
According to the President of the American Counseling Association, “A counselor is a trained professional who walks with the client without judgement to wherever they see their destination to be. And, along the way, we’re equipped to provide different alternatives to help the client move past the obstacles they face.” This quote beautifully describes the contributions that Amber and Cindy make to FSG and their clients/supervisees.
Amber proudly serves as FSG’s Executive Director while providing clinical supervision to clinicians and maintaining a mental health counseling caseload. Her training as a counselor included individual and group psychotherapy, clinical supervision, community counseling, and ethics, contributing to the expertise that enhances our community and fulfills her professional mission to improve people’s lives. Post-Master’s, Amber gained advanced training and experience working with children and adolescents, family therapy, Child-Parent Psychotherapy, and divorce mediation. She became a National Certified Clinical Mental Health Counselor (NCCMHC), reflecting her advanced training, ethical standards, and years of experience. She also earned a Perinatal Mental Health Certification, denoting her advanced training and expertise in supporting the mental health of parents at all stages of their fertility or adoption process through postpartum period. Amber is engaged in cultural humility practice and is passionate about supporting clients from diverse backgrounds. She uses a strength-based approach, working alongside clients and clinicians to remove barriers to personal growth and development.
Cindy Brunson, LPC, is one of FSG’s longest tenured Staff Therapists and brings a wealth of diverse experiences and strength to her clients and our organization. Cindy stresses that each of us has a responsibility for our own happiness and that our needs and goals need to be heard and pursued. She provides an opportunity for people who are feeling stuck, unsatisfied, or have experienced tragedy to be heard, respected, and provided direct guidance by someone who is emotionally invested in their journey and well-being. Cindy dedicates herself to the serious work of examining her clients’ needs, setting goals and objectives, and empowering her clients to open themselves to the process. Cindy has participated in extensive domestic violence training and numerous domestic violence workshops. She has facilitated men’s and women’s domestic violence groups for 13 years and started CASA Lake County (Court Appointed Special Advocates) with two other CASA Cook County volunteers in 1994.
Today and every day, we celebrate the extensive training and contributions of our professional counselors and encourage anyone in need of exploring how to improve their mental health and well-being to call FSG.
Alcohol Awareness Month – April 2024 by Cary Sabados, Clinical Intern
During Alcohol Awareness Month this April, we highlight the importance of discussing alcohol use with your teen(s) and some strategies for fostering healthy communication around this topic. While there have been meaningful declines in teen substance use within the last decade, it is still true that alcohol poses serious risks for teen’s health and development in both the short and long-term.
As caregivers, it is important to be attentive to any signs of alcohol use or worrying changes in your child’s mood, behavior, social life, or academic performance. An open, curious, and loving approach is essential when discussing sensitive or difficult subjects with your teen, especially when it comes to alcohol or drug use. Here are some strategies that can help you maintain a strong relationship with your child as you navigate this topic together:
Prioritize healthy and consistent communication with your teen. The centerpiece of all healthy relationships is communication. Consistent and open dialogue establishes a healthy foundation within the family for addressing any issues or challenges that might arise. Furthermore, staying aware of the state of their friendships, relationships, and social activity can help you identify and discuss situations where problems with alcohol might arise.
Be honest about the challenges and consequences of teen drinking. Declining to participate in alcohol use can often be trickier than just saying “no.” When talking with your child, acknowledge the difficulties they will face in dealing with peer and social pressure and problem-solve with them about how they can advocate for themselves in ways that promote their identity and agency. It is also important to speak frankly to your teen about the consequences – legal, physical, psychological – of alcohol use and how it can be an obstacle to their future plans and achieving the goals they have for themselves.
Model and maintain boundaries when it comes to their alcohol use and your own. While teens are in a natural period of growing independence and separation from their caregivers, they are still learning from adults how to relate to alcohol and paying attention to their responses when norms and rules have been broken. Ensure that you are modeling appropriate alcohol consumption and be firm, fair, and consistent in the boundaries you set around alcohol use with your child.
The teen years can be a new and challenging time for families who are striving to balance independence and supervision, responsibility, and exploration. Family Service of Glencoe has clinicians who can consult with you about the best approaches to take or place you in touch with resources that will support you and your teen in addressing the challenges or consequences of teen alcohol use. This is not something either of you has to tackle alone.
For more on Alcohol Awareness Month including a fact sheet for teens, activities for middle schoolers, a virtual reality experience, and a Kahoot! Quiz about underage drinking, see: https://www.niaaa.nih.gov/news-events/announcement/april-alcohol-awareness-month
Social Work Month 2024
March is Social Work Month, and FSG is proud to have 6 social workers on its clinical staff as well as a social work student intern, all of whom bring their unique experience and expertise to support the needs of everyone from children to senior adults. Our community is stronger because of them and the work they do.
Social workers are found in every facet of community life, including schools, hospitals, mental health clinics, senior centers, elected office, private practices, prisons, military, corporations, and in numerous public and private agencies. Some social workers may help clients who face a disability or a life-threatening disease or a social problem, such as inadequate housing, unemployment, or substance abuse. Additionally, they offer assistance to families in serious domestic conflicts, which may involve child or spousal abuse.
Here in our community, social workers at FSG have been instrumental in providing mental health counseling for those struggling with parenting issues, trauma, child anxiety, aging with strength and dignity, and coaching and support through marital conflict and divorce, among many other challenges. We’ve also been on the forefront of pressing issues facing our community, including providing services and affordable housing support to our aging population, treating people affected by gun violence and other traumas, and 24/7 crisis response with Glencoe Public Safety.
Our 6 social workers at FSG, along with our social work student intern, have each carved their own niche in our community, imparting their wisdom and expertise to help advance care, programming, and resources to a wide spectrum of people.
Tara Bagnola, LCSW, joined us in 2022 as a staff therapist, bringing to FSG her background in gender and women’s studies and has also led the charge to train members of our community who work with children in Youth Mental Health First Aid, a certification program that trains adults in identifying challenges and helping children in crisis and non-crisis situations.
Joan Merlo, LCSW, one of our longest tenured staff therapists, brings her warmth and optimism to everything she does. She hosts the monthly Vibrant Living Senior Discussion Group and finds great satisfaction in her counseling practice when partnering with female clients to facilitate their growth in self-awareness, self-understanding, and self-empathy.
Brian McHugh, LSW, has worked on the Family Service of Glencoe crisis team since joining the staff in 2009. He is on-call for Glencoe Public Safety, responding as needed to families in crisis. His calm and trustworthy disposition comforts everyone with whom he interacts, and his leadership and innovation with crisis calls partnered with local police has been publicized in the media for its forward-thinking, holistic approach.
Emily Mysel, LCSW, is FSG’s Senior Program Manager. In this role, Emily educates clients and their families on the complexities of Alzheimer’s Disease and Related Dementia and provides support and referrals throughout their aging journey. Emily has vast experience in bereavement and end of life support, community outreach, facilitating support groups and, notably, spearheaded the efforts to make Glencoe a dementia-friendly community. She also partners with Glencoe Public Safety to provide 24/7 crisis response, a program that is unique and invaluable to Glencoe residents.
Alex Ochoa, LCSW, serves as FSG’s Outreach & Intake and is a staff clinician. Glencoe and neighboring communities’ residents have deeply benefitted from her pediatric-focused play-based therapy as well and bilingual Spanish services since she began with FSG in July 2022. She has helped expand our counseling offerings as we can now reach even more people in need, serving previously underserved populations. She is the calm and compassionate voice who will greet you upon intake and help guide you through our service offerings.
Tami Sollo, LCSW, brings over 20 years of clinical experience to FSG, joining us in 2023. Tami specializes in couples’ therapy, discernment counseling, and issues of divorce, along with counseling adults of all ages with a variety of presenting challenges. Her vast and deep experience as a therapist and relational approach to her work will help clients learn how their previous relationships have created and affected current relationships.
Cary Sabados, MA student, Clinical Intern, is currently working toward his Master of Arts in Social Work, Social Policy, and Social Administration at the University of Chicago. Cary is passionate about supporting young people and adults from all backgrounds to develop strategies and approaches for managing the challenges and complexities of their personal and social lives. FSG is proud to be a training site for clinical interns each year. Our clinical supervision guides students through the responsibilities, challenges, and triumphs of the job firsthand, while our community benefits from their growing clinical skills.
Please join us in thanking these remarkable Social Workers for their contributions to FSG, our communities, and the field of Social Work!
Welcome Marny E. Kravenas as 2024 FSG Board President
We are pleased to welcome Marny E. Kravenas as the 2024 Board of Directors President. Marny most recently served as Vice President of the Board of Directors and has served on FSG’s Board for the past 3 years.
Marny is an attorney who concentrates her practice on estate planning, guardianships, and probate administration. She has practiced for nearly 15 years advocating for those with delicate family dynamics, those with special needs, those with mental illness, and those who have been wronged and need protection. Marny also uses her advocacy skills to support and empower victims, their families, and the communities that have suffered mass shootings. When not working, Marny spends her time with her husband and two kids. You can find them biking around town, on the tennis court, or enjoying the local activities that Glencoe has to offer. Marny has immense pride in Glencoe and the community that lives within it. The support, comradery, and spirit of the people within Glencoe are magical, and Marny believes that Family Service of Glencoe enriches that magic by taking care of our families, friends, and those around us.
Reflections on July 4, 2022 and Navigating the Timeline for Recovery from a Traumatic Event by Emily Mysel, LCSW
So many in our community have a story or a connection to July 4, 2022. I can’t believe it has almost been a year since the shooting at the Highland Park July 4th parade. For me, it started off like any other 4th of July morning; a day off from work and celebrating with my family. As a North Shore resident and clinician, the events of that day impacted me both personally and professionally.
I was headed to Deerfield Days to meet my husband and sons. On my way, I received a group text from friends attending the Highland Park parade that something terrifying had occurred. I remember that I froze and asked myself, “How can this be true?” I quickly ran to locate my family and head for home.
Once we got settled, my first calls were to the police social workers in Highland Park and Deerfield, and after that I called Glencoe Public Safety. FSG participates in a multi-community crisis response network, and as an FSG crisis clinician, I’m often called to crisis situations to help de-escalate, support, and console. This time was different. This crisis touched me, my family, my friends, and my community. I wanted to help, so I encouraged them to let me know what they needed.
While I waited to be called in, I was restless sitting at my house and was eager to be called in to assist community members and first responders. When I got the call, I arrived unsure how I could be useful or how I would be able to manage an event of this scale. Sometimes, we don’t know how strong we are until it’s the only option we have. I spent the afternoon and evening at the police department providing emotional support, referrals, resources, and food to the first responders, individuals, and families.
In reflection, I still struggle to make sense of this event. It altered many of our lives, and each one of us has processed it differently. As individuals, we respond, support, and engage differently after an identified traumatic experience occurs. The feelings associated with grief, loss, fear, pain, angst, and sadness can ebb and flow. Furthermore, the healing process can be complicated and not always linear.
Even as the immediate pain and loss subside, July 4, 2022 will always be imprinted in my mind and my heart. That day connected us and forever changed us. Whatever your story includes about this day, please know you are not alone. We all are linked together and continue to reflect and navigate through our thoughts associated with that day. Take time to reflect, to cry, to name your feelings, and to do something kind for yourself and others.
Do what feels best on how to acknowledge this holiday. For me, that means participating in the Memorial Walk as an on-scene clinician. I’ll be there lending my expertise, and my ear, to anyone who needs support as they participate in their own healing process. It will be different from my usual 4th of July family tradition. Your traditions may look different this year, too, and that is okay. Be understanding and accepting of your own needs and other people’s choices, because we all have a threshold of how much we can individually manage. Show compassion and empathy toward yourself and others. The healing journey can be complicated and complex. I recognize this year’s events may cause a variety of emotions for me, so I will try to take deep breaths when I can, share with someone how I feel, and soak in how far we have come in the past year on the path to healing and becoming more resilient.
Navigating Trauma with Children by Alex Ochoa, LCSW
As we approach the first anniversary of the Highland Park shooting, we want parents to feel equipped with the knowledge and tools to help their children navigate stressors and trauma; whether it’s directly experiencing or witnessing a traumatic event or hearing about it from someone close to them. Initial reactions to trauma can include exhaustion, confusion, sadness, anxiety, agitation, numbness, confusion, and withdrawal, among other emotions. These reactions are not only present right after the traumatic event. In many cases, these reactions may appear weeks, months, or even years after the event has occurred. It is especially important for parents and caregivers to be conscious of their own reactions and to process through them. This will allow parents to be able to also manage their children’s reactions.
Parents and caregivers, it’s important to check in with kids, especially if you notice the following signs:
If you notice these symptoms or changes, find a quiet moment to ask your child how they are feeling or whether there is anything on their mind. Let them know you’ve noticed that something is going on and that you want to help. If you suspect a connection to a current or past event, it’s ok to ask them if they might have thoughts or feelings about it that they need to talk about.
When engaging in conversation with your children, tailor your answers to your child’s developmental level. Younger children may need simple, concrete explanations, while older children may require more detail. Be honest but avoid overwhelming them with information they may not be ready to handle. For younger children, you may need to repeat your answers multiple times, keep it consistent, and answer their question as many times as needed. Validate their feelings and encourage them to express their emotions and thoughts, acknowledging their fears and concerns. Let them know that it is normal to feel scared or worried. Discuss safety measures in place at their school, community, or public spaces. Reassure your child that many people work hard to keep them safe. Encourage your children to practice deep breathing exercises or to engage in an activity that they enjoy.
Sometimes, adults are surprised that kids bring up questions and memories of an event year after year. For some children, hearing the same story over and over can help them develop a feeling of mastery over it and helps them place the event firmly in the past and not as something currently happening. For other kids and teens, they need new answers as they develop intellectually and emotionally. What worked when they were younger may not work for them as they mature.
Celebrating Holidays with Sensitivity: Prioritize open and honest discussions about holiday celebrations. Let your child express any fears or concerns they may have and involve them in planning decisions. Ensure your child feels safe during holiday celebrations. Consider hosting smaller gatherings or celebrating within familiar settings to minimize stress and anxiety. Engage in activities that foster connection and emotional healing, such as creating gratitude journals, making crafts, or volunteering as a family for a charitable cause. If your child’s trauma symptoms persist or worsen during holidays, consider seeking guidance from a mental health professional who specializes in working with children.
Remember that trauma reactions can vary in everyone; what affects one child may not affect another. By recognizing the signs of trauma, answering difficult questions with sensitivity, and adapting holiday celebrations accordingly, you can provide vital support and help your child navigate their healing journey.
Stress Awareness: It’s okay to feel stressed by David Temple, Clinical Intern
During my time at Family Service of Glencoe as a Clinical Social Work Intern, I learned so much about stress awareness in myself and in my clients. After the last three years, it feels like the word “stress” is everywhere and on everyone’s minds; and some might argue the entire world needs a week off to de-stress. Social media plasters stress awareness memes and videos with encouraging words of “breathe” or “do yoga,” which can instead become a reminder that you’re stressed and don’t have time to de-stress. We are very aware of stress; however, not everyone is aware that it is okay to feel stressed. It is important to feel all the emotions that come with stress: anger, tiredness, sadness, frustration, annoyance, burned out, grumpy, hurt, confused, panic, and more. When we tell ourselves we shouldn’t be stressed or just need to make it through one more meeting, one more kid’s birthday party, one more thing before I can relax; we are pushing aside our feelings and increasing the reaction that we may experience. I tell the kids I work with that there is a lightning bolt in them and that bolt is coming out one way or another, but they get to decide if it’s a flash of light or a sharp bolt that hurts. Acknowledging your awareness of stress is giving yourself permission to feel how your mind and body are doing and to decide if you take a moment to de-stress or push it aside and wait until the stress becomes painful.
Completing graduate school and a clinical internship in two semesters was me asking for a giant lightning bolt in many ways; however, during my time at FSG, I was able to learn how to be a clinical therapist from some of the most amazing therapists I have met. The team at FSG modeled for me how to manage my own stress and to pause and give thought to why I was feeling stressed and what I could do to ease that stress. Often it was taking a walk around downtown or to the beach to clear my mind and get into a different environment. Sometimes, I was prompted to do yoga and take a deep breath or do mindful meditation. The greatest lesson I was given during my internship was to pause and sit with my stress and really process what I was feeling and what my mind and body needed at that moment. My own stress awareness resulted in me realizing, multiple times, that I needed to take a lunch break as a form of self-care! I was able to take this lesson on awareness and share it with my clients, guiding them through processing their own stress. I was given a piece of advice recently: ground yourself in empathy for yourself. That’s the message I want to share: to give yourself empathy and recognize your stress is your body and mind telling you that it’s okay to feel this way and that pausing for just a moment, even thirty seconds, will make a difference between a flash of lightning and a sharp bolt of lightning.