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Does Going to the Grocery Store Make You Anxious? Here Are Some Tips to Help Shopping Become a Better Experience

Catherine Sangi, LPC Do you avoid, or are you reluctant, to go grocery shopping due to anxiety? The entire grocery shopping experience comes with a ton of sensory input, decision making, and variables that are out of our control. Try these 7 tips and tricks to make your next grocery store experience more manageable and perhaps even enjoyable. Get Prepared Start by making a list of breakfasts, lunches, and dinners you plan to eat over the next week. Next, write out the ingredients you need for the meals. Organize Your List Organize your list by sections of the store: fruits/ veggies dairy/ cheeses meats/ seafood bakery/ bread frozen foods spices/ baking pantry items – pasta/ rice/ canned goods Choose Your Shopping Time Wisely Google Maps released an article in 2020 highlighting that Saturdays 12PM-3PM tend to be the busiest shopping time while Mondays at 8AM are the least busy. Of course, all stores are different and there’s no way to predict the store’s occupancy at any given time, but you can follow the trends. Be Mindful About Which Grocery Store You Choose You know those grocery stores that have narrow aisles, bright fluorescence lights, only big shopping carts, and stockers at all hours of the day blocking the shelf you need to get to? This could be a recipe for sensory overload. It may be difficult to find a store that checks all of your boxes for a peaceful sensory experience but decide which are the most important to you and pick your grocery store based on those factors. Focus On The Senses You Can Control Chewing on gum, using headphones, and wearing your most comfortable hoodie are modifications you have control over. A more in-depth sensory diet before, or after shopping could also help with our self-care. Check out this article to understand different ways to implement a sensory diet. Prepare yourself for small talk at check-out Self check-out can be great to avoid human interaction If self check-out isn’t an option, try to remember that even if you feel awkward interacting with others, they likely don’t even notice because they are focused on their own concerns. Reward Yourself! You did it! You survived the grocery store. Now reward yourself with your favorite coffee, ice cream, take-out, etc.! Having something to look forward to throughout the shopping experience can also make it easier to get through.  

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Trying to Get Back into the Dating Game? Here Are Some Things to Consider When Picking a Dating App

Amelia Elkins, LCSW, CAS In 2023, choosing your dating app is like choosing your drink at Starbucks; there are a lot of options out there! While Tinder and Bumble are decent choices, they can be overwhelming and hard to sift through. Here is a curated list to help trim down the excess noise and let you focus on what’s important in dating: Higher Quality Matches: >Hinge: With detailed profiles, conversation starters, and a high-quality algorithm, Hinge aims to connect like-minded individuals and reduce the fluff. >The League: If you’re busy, picky, and ready to meet someone then The League is for you. A membership-based platform for success driven individuals, they even offer matchmaking services if you want to take it up a notch. >E-Harmony: An oldie but goodie, E-Harmony is still a great option for folks serious about meeting someone. Also, being that it is membership-based, this service matches based on compatibility.  It acquires more information for better matches, and seems to attract relationship-focused individuals. Spirituality Focused: >JDate: This app focuses on bringing Jewish singles together for long term relationships. With the largest number of Jewish users of any other app, this is a great place to start. >Christian Mingle: With over 15 million Christian users, Christian Mingle is the number one app for Christian focused singles. They also offer a range of communication tools to make connection easier. >Meet Mindful: A dating and connection app focused on bringing together intention, health, and mindfulness. This is a great option for folks who prioritize fitness, meditation, and value this in a partner. Specific Population: >Stir: This app is for all the single parents out there. By taking the awkwardness of addressing having kids out of the equation, there’s more time for meaningful connections to be made. >Kindred: Can’t have children, don’t want children, or are a parent who has a child and doesn’t want more? This is the app for you. >Feeld: An app focused on non-monogamous dating that believes in inclusivity and connection. This app even allows couples to create an account together. >HER: Created by women, for women, this app is for LGBTQIA2S+ individuals to build community and date. HER values safety, support, and connection. Still overwhelmed? Therapy may be a great place to get support around your dating profile, app or dating connections. Reach out today to get started with one of our relationship experts!

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Do You Have a Case of “Hangxiety?” Here’s What You Need to Know About Anxiety and Drinking

Amelia Elkins, LCSW, CAS With alcohol being a depressant, it’s no wonder why those with anxiety turn to drinking in times of need. In the moment, alcohol may feel like a numbing agent, a way to relax, or even a way to feel more comfortable connecting socially. Alcohol is also very normalized in the United States.   It’s legal, and is available pretty much anywhere, making it an easy option to reduce stress. That being said, “Hangxiety” is becoming a new buzz word and folks with underlying anxiety are noticing how detrimental hangovers can be for their mental health. Hangxiety is the high level of unease, nervousness, or stress one may feel on top of the usual side effects of a hangover. If you use alcohol to cover up anxiety in the moment, the anxiety doesn’t disappear but rather lays dormant until there’s no substance to cover it up, hence the strong sense of anxiety the following day. There is also research to suggest that the dopamine hormone is lower after a night of drinking.  A lack of dopamine definitely doesn’t help when you’re trying to maintain a decent baseline mood. Rather than turning to alcohol and risking the chance of only increasing your symptoms, instead try these tools to reduce anxiety: >Daily Exercise >Healthy, Balanced Diet low in sugar and caffeine >Daily Meditation >Recognizing anxiety triggers through journaling >Checking the Facts >Medication and/or Therapy Lastly, if you’re noticing drinking becoming a regular tool to reduce anxiety, it may be time to seek out professional support. Individual therapy is a great way to reduce drinking while also working on reducing anxiety. Reach out today to get started.

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Are You or Someone You Know Struggling with Thoughts of Suicide? Here are Some Resources That You Should Know About.

Amelia Elkins, LCSW, CAS While it is completely normal to have thoughts of hopelessness from time to time, suicidal thoughts should be taken seriously and deserve attention. Today, suicide is still more prevalent among males, however, females are more likely to attempt suicide. For folks under the age of 24 years old, suicide is the third leading cause of death, and second leading cause for the specific age group of 10-14 years old. American Indian and Alaska Native individuals are at the greatest risk for suicide, with non-Hispanic white folks coming in as the second most at risk group. There are so many pressures for today’s younger generations including appearance, grades, friendships, social media, and constant screen time. Constant comparison and accessibility leads to extra stress for teenagers, which could lead to suicidal ideation if one is already not feeling mentally stable. If you or someone you know seems to be struggling, connect with them and don’t ignore the signs. Here is a list of resources for support: Colorado: Colorado Crisis Services is a 24/7 hotline for support. They also offer walk in centers around Denver to be seen day of: https://coloradocrisisservices.org. Pikes Peak Suicide Prevention in Colorado Springs offers individual therapy, group therapy and other resources: https://www.pikespeaksuicideprevention.org. Denver Indian Family Resource Center offers support for American Indian and Alaska Native Families: https://difrc.org. The Asian Pacific Development Center offers a wide range of mental health services for Asian American Pacific Islanders: https://www.apdc.org/about-us. El Centro de las Familias is a multicultural clinic providing mental health services in both Spanish and English: https://www.wellpower.org/el-centro-de-las-familias-english/. National: 988 Suicide Line offers resources and a hotline: https://988lifeline.org Crisis Text Line offers a 24/7 text hotline: https://www.crisistextline.org The Trevor Project offers a variety of resources for LGBTQ folks: https://www.thetrevorproject.org Starting therapy and having regular support may be beneficial in reducing suicidal ideation. Reach out today to get support.

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Reflections and Intentions for the New Year

Amelia Elkins, LCSW, CAS Sick of all the pressure of new year, new me? Focusing on reflections from the past year and intentions for the next twelve months may be a more helpful option. I recommend starting a journal to get these prompts going and to look back for accountability as you head into 2023. Reviewing and checking your journal each year can be a great way to recognize growth, challenges, and set the stage for next year’s intentions. Utilize these prompts below to explore both: Reflections from the Previous Year: >What about this past year am I proud of? >What are the top three highlights from this year? >What is one challenge I overcame this past year? >What characteristics helped me overcome this challenge? >How did I change this past year? Intentions for 2023: >If 2023 were to go really well for me, what would this look like? >What do I want my 2023 mantra to be? Examples may include: “I create my own path and am joyful” “My positive thoughts take me to new heights” “I am conquering my fears and become stronger each day” >What am I giving up in 2023? (Toxic friendships, an unhealthy relationship with food, etc.) >What am I inviting into 2023? (Success, contentment, healthy relationships, etc.) Reflection and intention are so important for a healthy relationship with oneself. If this feels daunting to explore alone then turning toward this work with a therapist may be helpful. Reach out today to get started!  

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Worried about Seasonal Affective Disorder? Embrace Winter with These Four Tools

Amelia Elkins, LCSW, CAS Winter is coming! ‘Tis the season for colder temperatures, post-holiday blues, and gray skies. For some, this may mean stress or anxiety about the potential onset of SAD (seasonal affective disorder). The seasons simply changing may start to trigger symptoms of depression, such as: low energy, exhaustion, and lack of motivation. Risk factors for developing SAD include living in an area with less daylight during the winter, having a Bipolar diagnosis, or a family history of SAD. If you’re concerned about developing SAD, are in a current phase of SAD, or know someone struggling, check out these tools for support: >Let there be light: Purchasing a light box and sitting in front of one for a set amount of time each day has been proven to be an effective treatment. Also, making daylight a daily priority by going for a walk may be helpful. If traveling is an option, making a point of traveling somewhere sunny and warm in the middle of winter is also a great tool for mixing up a challenging season. >Self-Care Routine: Making healthy eating, daily exercise, consistent sleep patterns, and water intake a priority cannot be underestimated. Self-care may also include getting rid of negative influences, taking space from people who aren’t making you feel like your best self, and focusing on activities that create joy. >Consult your Doctor: Having a doctor check in on your Vitamin D intake, run a physical, and check your thyroid may also be helpful in addressing and reducing symptoms. >Reset your Space: If you must be inside due to the weather, how do you feel about your space? Taking time to clean, organize, and get rid of items which aren’t contributing to feelings of wellbeing may be helpful. The Dutch art of Hygge can be practiced year round, but may be especially helpful during the winter months. This includes creating lots of indoor light, comforting music, comforting food, and yummy smells.

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Three Denver Date Night Ideas to Reignite Connection

Amelia Elkins, LCSW, CAS “Date night is important, even if it’s going to Schlotzsky’s” -Brad Paisley Date Night is Important Whether six months into a relationship or married for 20 years, making designated time for connection with your partner is crucial to relationship success. Emotional connection is often credited as being the number one factor in keeping relationships strong (more on this here.) In today’s world there are numerous distractions like screens, pets, children, work, and obligations.  These all make is extremely challenging to find uninterrupted time.  One of the best things I recommend for my clients is to set aside time once every two weeks to once a month for concrete connection. This may be as simple as one hour over coffee before going to work, or more complex, such as a night away. Regardless of budget, date night can be achieved. Here are some creative ideas in the Denver area to spice things up:   Free Art Walks: Denver is home to several great art neighborhoods; Santa Fe Art District and RiNo Art District. Both offer free art walks and there are often food trucks galore if you’re hungry. Take time to discuss what pieces you like, versus which you don’t and why. Make a rule to have phones silenced as best you can to be present. More on these here: https://denversartdistrict.org/first-friday/ https://rinoartdistrict.org/visit/first-fridays   Cooking Class: The couple that cooks together, stays together? Another great way to be present on a date night is to do something hands on. And what better way than to learn new skills in the kitchen! Here are some great options for local classes: https://denvercookingclasses.com https://cookstreet.com/product-category/one-night-classes/ https://www.cozymeal.com/denver/cooking-classes https://www.stirtolearn.com/new-page-2   Indoor Rock Climbing: This is another great option to ensure presence on a date, while also moving your body and trying something new. Several locations offer a free tour and an option to “show you the ropes” for your first climb. What a great way to support each other trying something new! Here are options around Denver: https://movementgyms.com/first-visit/ https://denverboulderingclub.com/first-visit/ https://ugclimbing.com/denver/

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