Archive for ADHD

I recently visited the forests of southern Illinois, and enjoyed the beautiful sights, peaceful sounds, and fresh air of the Shawnee Forest.  It was nice to see some old familiar favorite places, and to explore and discover a couple new spots.

Taking walks in nature with my family are some of my favorite memories from when I was little, and I’ve been traipsing through the woods ever since.  When I was living in southern Illinois, the forest was 15 minutes away.  But now that I live near Chicago, it has become a special treat.

My trip reminded me once again of how good it feels to be out in nature.  Taking a walk is the perfect combination of relaxing and invigorating.  Watching a sunset over a lake is peaceful and soothing.  Taking photos is creatively stimulating and gratifying.  Time together with loved ones, sharing the experience and making memories, is emotionally intimate and meaningful.  Add to that perfect fall weather, and walla!  Just beautiful.

How rarely we get to experience this when living in a large metropolitan area!  It really makes me appreciate the people who have made it a point to set aside some metropolitan land for small parks and green areas. If you‘re one of those people, thank you.

People tend to underestimate the benefits of nature.

When predicting how time in nature will impact us, we expect less of a benefit than we actually get, according to a 2011 Carleton University study.  The study found that people…

felt more positive emotions after the natural walk than they did after the tunnel walk, but… underestimated the positive benefits of a natural walk and overestimated the positive benefits of the tunnel walk. The students in the natural walk condition also reported feeling more connected to nature, an association that was mediated by their more positive emotions.  (read entire article)

Benefits of spending time in nature

There are many benefits of spending time in nature.  A Scientific American article states,

Psychological research has shown that natural experiences help to reduce stress, improve mood, and promote an overall increase in physical and psychological well-being. There is even evidence that hospital patients with a view of nature recover faster than do hospital patients without such a view. This line of research provides clear evidence that people are drawn to nature with good reason. It has restorative properties.

This article goes on to discuss four studies at the University of Rochester which showed that exposure to nature can make people more caring, and more intrinsically motivated.

In short, we become less self-focused and more other-focused. Our value priorities shift from personal gain, to a broader focus on community and connection with others.

There are also cognitive (mental) benefits.  For example, exposure to nature can help you focus.  One way to think of this is as the type of focusing that you can do when you are in a more peaceful environment… clearing your mind, focusing on your senses, being mindful in the moment (while in nature). This experience is soothing, relaxing and grounding.

Furthermore, studies at the University of Illinois linked green views from one’s window with better ability to focus and concentrate, and better memory.  Also, research at the University of Michigan showed that attention improved after an hour in nature.  (see this article for more details)

It’s no wonder that organizations are offering therapeutic wilderness programs.  Here is one organization that offers a well-cited list of reasons why nature is therapeutic.

It’s not too late!

For those of us here in the Chicago area, we are already feeling the chill of autumn.  People are making physical preparations for winter, and are bracing themselves emotionally for what is being predicted as a very snowy season this year.

I would suggest that, as part of your emotional preparation, you make it a point to spend as much time as you can outdoors, while it’s still comfortable.  Even if there’s a slight chill, throw on that hat and sweater and go for a walk in a nearby park or forest area.  Or take another trip or two to one of the larger nature reserves within a few hours drive, like Starved Rock, Turkey Run, or Brown County.  I’m relatively new to this area, so I’m sure you may know of others that you would enjoy, that might be even closer… perhaps in northern Illinois or Michigan.

Remember that a couple of recommendations for mood are to get a half hour of sun each day and to exercise.  Add the therapeutic benefits of nature to this, and you’ve got a great three-in-one plan!

Anda Jines MS LCPC offers mental health counseling services in the southwest suburbs of Chicago, in Tinley Park, IL (60477); near Orland Park, Oak Forest, Orland Hills, Palos Heights, Mokena, and Frankfort. Click here for more about Anda Jines MS LCPC.

 

Categories : Wellness
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Aug
24

Using Reminders to Help You Get Organized

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Here’s my last installment in my series on getting organized.  Previously I posted about:

Today, I’d like to add some tips about how you can use reminders to help you get organized.

High Tech Reminders

These days many people are using new technologies.  There are lots of electronic gadgets that you can use for reminders.

  1. Your smart phone, pad or computer include programs for calendars, to do lists, and organizers for contact information.  They can increase productivity, reduce stress, and help organize projects (like looking for a job).  I know that many people have phones that can do these things, but they simply don’t use these features.  I encourage you to try out the features on your phone, if you’re not doing so already.  As for a review of the latest gadgets, I’ll leave that to people who are more tech savvy, but suffice it to say that there are many options here that you could investigate.
  2. Digital recorders like the one on your phone can be used instead of note pads.

Paper Reminders

Many people still like the larger format and tangibility of the old fashioned paper options.  But many of these options can also be accomplished in digital versions.

  1. Use an appointment book or calendar to keep track of appointments, meetings, sports events and practices, birthdays, doctor’s appointments, social events, etc..  This can be a schedule book, a wall calendar, or a pocket calendar.
  2. Write a daily to-do list of what needs to be accomplished that day, and keep it with you at all times.  Also write a long-term to-do list of what you would like to do eventually, and check it every once in a while for items you can add to you daily to-do list.
  3. Leave note pads in strategic places to make it easier to jot down notes and reminders (by the phone, in the car, in your jacket pocket, in your purse, beside a bed).  Write things down instead of making mental notes, and make it a daily habit to add any notes you wrote into your calendar.  It may help to always put the notes you write in the same place (like in your wallet, or on a bulletin board).
  4. Put visible reminder signs on your door (to remind you to think about whether you have everything you need before leaving), or by your desk (to remind you to check your schedule), or in the kitchen (to remind you to do certain chores) etc.
  5. Use checklists or charts to plan your chores.  These can help you rotate your tasks so that you get to everything on a regular basis, and can help you divide up tasks evenly between members of your household.

 

Other Types of Reminders

  1. Set alarms to remind you of important events, or set timers to set limits so you know when to stop an activity.
  2. Keep your cell-phone handy, so that if you forget an event, the people waiting for you can contact you easily, and you might still be able to make it.
  3. Use a wristwatch (old fashioned as it may be!) to keep up with the time.  You can also set your watch’s timer or alarm.
  4. Ask the people in your life to remind you of things.  Your spouse, other family members, a friend, or an administrative assistant can be helpful in this.  Some people hire a personal coach that checks in with them regularly about their goals and progress.
  5. Having a routine makes it less likely that you will forget to do daily, weekly, and monthly tasks.  A routine can serve as a reminder.  Plan ahead and develop a consistent pattern.  This applies to morning and bedtime routines, routines when you leave the house or come home, routines related to paperwork, finances, cleaning, and any other regular activities.  It’s important that you make up your own sequences, so they fit you. (But don’t foget to allow some flexibility to adjust to whatever may be a little different each day).

 

Tips to Make Your Reminders More Effective

  1. Break up large tasks into smaller steps to make them more manageable, and write down deadlines for these smaller tasks on your calendar.  If you miss a deadline, write down or enter another one for the same task.
  2. Separate the concrete from the gravel.  Appointments and events which cannot be changed, the concrete, should be entered in your planner first (work, classes).  Once the concrete is set, you can pour in the flexible things that have to be done, the gravel (errands, phone calls).
  3. Prioritize when writing to-do lists and deadlines.  Consider both how important something is, and how urgent it is.  For example, you can rate each item as A (high priority), B (medium priority) and C (low priority).  As are both urgent and important.  Bs are either urgent or important, and Cs are neither urgent nor important.
  4. Another way to prioritize is to number the items on your list, in the order that you want to do them.  Make sure the urgent things get done on time, and that the important things are scheduled at a time when you can do your best work.
  5. When overbooked, learn to say no to low priority demands.
  6. Keep your calendars and to-do lists in an easily accesible or place (e.g.: in your smart phone, in your bag), so you can check them often, especially before committing to new activities or appointments.

I hope that all these posts about getting organized came in handy for you, and that you found a few new tips to use.

Anda Jines MS LCPC offers mental health counseling services in the southwest suburbs of Chicago, in Tinley Park, IL (60477); near Orland Park, Oak Forest, Orland Hills, Palos Heights, Mokena, and Frankfort. Click here for more about Anda Jines MS LCPC.

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Jun
19

Motivating Yourself to Stay Organized

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Here’s my third article in the series on getting organized.  The first was on organizing your stuff, and the second was on organizing your paperwork.  This article focuses on twelve ideas for motivating yourself to stay organized.

1. Set realistic goals and deadlines, and avoid perfectionism!

Your goals can be challenging, but they should also be achievable.  Recognize that you can’t do everything perfectly, and that doing your best or getting started on something is better than not doing anything at all because you’re overwhelmed.  Also, consider that you don’t have to do your best at everything, some things are good enough when they’re just good enough.  And not everything has to be done immediately!  Prioritize as best you can, divide your goals into small steps, and work your way through them one at a time.  Use deadlines for each small step to help motivate yourself.  This usually works better than having one big deadline at the end of the year.  If it helps, call them lifelines instead of deadlines.  If you miss a deadline, then make another one, this time with a higher priority, or problem solve about what went wrong, and adjust your plan as necessary.

2. Make your goals clear.

Instead of saying that you want to get your house organized, say that you want to (for example) get in the habit of hanging up clothes and putting away clean laundry.  The more specific you are, the more likely you are to do it.  Also, be specific about the circumstances in which you want to do specific tasks.  Think of it in terms of “if… then.”  For example, “If it’s Wednesday, and if I haven’t exercised yet that week, and if I don’t have to work late… then I will exercise before dinner.”  Setting up such formulas for yourself can help prevent you from talking yourself out of doing what you need to do.

3. Tackle one small thing at a time.

Decide what it is that most makes you feel disorganized, out of sorts, or unfocused.  Consider what would make the biggest difference, for example: the permanent pile of newspapers by the sofa or the crammed kitchen table?  Think about what you could organize in time chunks that are manageable for you.  If you only have the motivation for 15 minutes, then what can you get done in 15 minutes?  Letting the small successes encourage you can lead to larger successes.

4. Know when you work best.

Working on things during your peak times can make hard tasks easier.  If you are at your best in the morning, tackle the more challenging jobs then.  If you’re more productive and focused in the afternoon or evening, then schedule accordingly.

5. Make your tasks as interesting as possible.

Doing some tasks with other people can make them more fun.  You can also use music to set a fun or energizing atmosphere while working on something, or you can make a game of it, like when challenging yourself by racing against time, or adding humor to the experience.  Use bright colors to catch your attention, especially when organizing paperwork, or for kids’ storage.  Also, remember that organizing is part of decorating.  The storage furniture that you choose can add an interesting and unique style to your home or office.

6. Do what you’re good at as well as things that are challenging.

Share tasks at home and at work by trying to match each person up with the tasks that they’re best at, and dividing up unpleasant or challenging tasks evenly.  For example, have each house-member write down chores and responsibilities that they: 1) like to do, 2) don’t mind doing, 3) would rather not do, or 3) really don’t like.  Then negotiate a fair division, considering each person’s abilities, likes and dislikes, other contributions (like whether they work outside the home), and any other relevant factors.  Also, alternate doing something that you enjoy with tasks that you have to do.  That way, the things you enjoy are a break and a reward.  Also, find ways around your weaknesses so that you have more time to focus on your strengths.  For example, if you don’t like to cook, then get cupcakes from the grocery store for the potluck, rather than convincing yourself that you have to make them from scratch.

7. Reward yourself.

When you meet a goal or deadline, give yourself an appropriate reward for the effort.  You may want to make a list of your favorite activities, foods, TV shows, trinkets, and places to go, and then treat yourself to a reward after accomplishing something.

8. Take time to relax.

Schedule breaks into each day and week to rest, play, move around, and re-energize.  Pace yourself so you don’t get exhausted.

9. Be flexible.

Acknowledge and anticipate that some of your projects, deadlines, and obligations will not turn out how you planned.  Don’t beat yourself up over this, but adjust accordingly and learn from your mistakes.  When you realize you didn’t live up to your expectations, think about similar future situations and how you can approach them more effectively.  Life demands flexibility.

10. Humor and willingness.

Have a sense of humor about your disorganization or forgetfulness.  If you can be a little relaxed about it and laugh about your tendency to be messy, others will forgive you more easily and you will feel less defensive, making communication easier.  Also, the guilt that many people feel, in an attempt to motivate themselves, often backfires and paralyzes them.  So don’t take it too seriously, but allow some lightheartedness to make the task lighter.

11. Accept the ongoing process.

Because being organized is a process, there will never be a time when all the work is completely done.  Life changes, people change, and the way you organize will continue to evolve.  Notice and celebrate when you find a better way to organize something, instead of focusing only on what remains undone.  Learn to accept organizing as an ongoing and creative part of life, and perhaps even to enjoy it.

12. Remember that organization is a skill that can be learned.

The good news is that there are many tips and techniques that you can try out, to see which work best for you.  The bad news is that, as with any skill, it takes time and effort to learn to be organized.  But the more you do it, the easier it gets and the more it becomes automatic.  So don’t give up, even if you’ve slipped up for a while.  Just pick an area, and try again.  Each time will be a little easier and you’ll get better at it with practice.

Anda Jines MS LCPC offers mental health counseling services in the southwest suburbs of Chicago, in Tinley Park, IL (60477); near Orland Park, Oak Forest, Orland Hills, Palos Heights, Mokena, and Frankfort. Click here for more about Anda Jines MS LCPC.

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Swimming in a sea random mail, magazines, photos, receipts, notes, bills, and other paperwork?  Try these tips.

1. Have a special place for special paperwork.

For example, have a box, envelope, file or folder where you put all the bills that still need to be paid.  Have another place where you put stubs of bills that have already been paid.  Have one place for coupons and advertisements, one place for memorable newspaper articles, one place for car records, one place for medical records, etc.  A file cabinet makes this easy and compact.

2. Use charts to help you keep track of bills and expenses.

Make copies of a blank chart that includes the following information:  Across the top list categories like: amount overdue from last month, amount due for this month, total amount due, amount paid, date when you paid it, check number, and the amount still overdue after this payment is made.  Down the side list all the different bills you have.  Across the bottom, write the totals of each column.  Fill in one chart each month or each time you get paid.  This helps put all your bill information in front of you at once, helps you stay mindful of how much money you have to spend, helps you make decisions about where your money needs to go, helps you not forget to pay a bill, and helps to catch billing errors.

3. Use color-coding to organize paperwork and to grab your attention.

Color makes things more memorable, and appealing, as well as easier to recognize, organize and navigate.

4. Use a checkbook register to keep track of money in your account.

And compare your register to your bank statement (preferably on the day the statement arrives, so you’re less likely to forget).  If it is difficult for you to write down each expense as you make it, then make it a routine to keep receipts in your wallet and write them down at the end of each day.

5. Use an address book

…or a rolodex, or a bulletin board, or a business card organizer; to help you keep track of contact information, instead of having countless pieces of paper floating around, with mysterious phone numbers that you don’t recognize any more.

6. Go digital

Use computer software to keep track of finances, addresses, phone numbers, appointments, etc..  For those who are computer savvy, getting their finances organized with financial software, and paying bills online may be easier, quicker, and more interesting than the conventional methods.  E-mailing instead of sending paper letters can also cut down on clutter, and it’s faster.

7. Throw out old newspapers and magazines

Newspapers and magazines are a common source of clutter, and are often found in a variety of places other than your magazine rack (if you have one).  The most important and effective way to manage these bulky materials is to get your trashcan out and use it!  If you find more than two unread back-issues of a particular subscription, or if you find yourself putting a week’s worth of unread newspapers in your recycle bin, don’t send in the renewal notice when it arrives, cancel your subscriptions, and only buy them when you really want to read them.

8. Use shelves and filing cabinets

If you want to keep a specific article for future reference, cut it out and file it in a filing cabinet.  Throw the rest of the magazines and newspapers away, with the possible exception of a few choice issues that you keep.  If you decide to keep a stack of old magazines, don’t just stack them up in the corner, but put them neatly on a shelf.  If you don’t have enough room on your shelves then you either need more shelving, or you have too many things that you are holding on to, and you need to prioritize and decide what you will get rid of.

9. Make a scrapbook of kids’ art.

If your refrigerator or walls are covered in kids’ pictures, then buy an inexpensive scrapbook (or two) and put the older pictures in there.  When you have a new picture to put on the fridge, then take an old one off and add it to the scrapbook.  That way family will have a wonderful scrapbook to look through when they visit, and you won’t have to drown in the chaos of too many pictures every time you’re in the kitchen.  You can also use scrap books for other random, but memorable pieces of paper.  Binders can also be used to create a scrapbook.

10. Use photo albums.

Some people have boxes full of old pictures, half of which are out of focus, with the heads cut off, or with a finger covering the lens.  If this has become clutter for you, then pick a weekend to sit down and pick out which pictures you want to put into a photo album.  Once you’ve decided how to organize them and have put them in the album(s), then the rest can be tossed, or can be used by the kids for art projects.  Another way to condense pictures is to make a collage, frame it, and hang it on the wall.
If these ideas aren’t enough, then ask your friends what they do to keep their paper clutter in check, or look for more ideas in a book on controlling clutter.

Anda Jines MS LCPC offers mental health counseling services in the southwest suburbs of Chicago, in Tinley Park, IL (60477); near Orland Park, Oak Forest, Orland Hills, Palos Heights, Mokena, and Frankfort. Click here for more about Anda Jines MS LCPC.

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Dec
06

5 Excellent Ideas for Reducing Distractions

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Marc Lesser offers five excellent and insightful ideas for reducing distractions.  They might not be what you would expect.

Here are five practices that can be useful tools in reducing distraction or frenetic activity and cultivating focus and concentration. They are surprisingly easy to implement and, almost before you know it, can become positive addictions.

1: Appreciate Impermanence

I saw a cartoon in a recent New Yorker magazine in which two people were finishing their dinners at a Chinese restaurant and had just opened their fortune cookies. One fortune read, “You are going to die.”

If you let this fact sink in — that life is short, and we all die — it can actually act as a powerful motivating force to help maintain focus and priorities. Everything changes and is impermanent, so are we fully present and making the most of this fleeting moment? Are we fully aware of what we are doing? Appreciating impermanence clarifies priorities,

Read more: http://www.care2.com/greenliving/5-practices-for-reducing-distractions.html#ixzz17Mm3v0NH

Anda Jines MS LCPC offers mental health counseling services in the southwest suburbs of Chicago, in Tinley Park, IL (60477); near Orland Park, Oak Forest, Orland Hills, Palos Heights, Mokena, and Frankfort. Click here for more about Anda Jines MS LCPC.

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Aug
26

Helping challenged kids during back-to-school time | Need to Know | PBS

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Every child faces challenges when heading back to school. But back-to-school time can be exceptionally difficult for the 20 percent of children who suffer from a psychiatric or learning disorder. The school environment can feel toxic to these children, for it demands so many things that summer activities don’t — the ability to sit still, get organized, stay on task, and adapt to a new, highly structured daily schedule. School also requires kids to separate from their parents and interact with peers — enormously challenging tasks for any child with anxiety.

via Helping challenged kids during back-to-school time | Need to Know | PBS.

Anda Jines MS LCPC offers mental health counseling services in the southwest suburbs of Chicago, in Tinley Park, IL (60477); near Orland Park, Oak Forest, Orland Hills, Palos Heights, Mokena, and Frankfort. Click here for more about Anda Jines MS LCPC.

Categories : Mental Health
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Apr
04

How Serious Is Your Clutter Problem? Quiz

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Are you a clutterbug?  Is your loved one?  The folks at Care2 have a great quiz for you to take, and some tips for finding help:

Some of us collect things, come of us clutter, and a few of us may hoard. Cluttering is self-diagnosed, but more extreme forms of cluttering can sometimes be tied to to diagnosable conditions such as hoarding and ADHD (attention-deficit disorder and hyperactivity). If your cluttering falls into these realms, you can look into treatment, remedies and support groups that address these specific conditions.

The Mayo Clinic defines hoarding (also called compulsive hoarding and compulsive hoarding syndrome) as…  (click here to read entire article and to take the quiz)


If you’re looking for counseling and mental health services in Tinley Park, Oak Forest, Orland Park, and the surrounding area, please call 708-429-6999 to set up an appointment or to ask questions. Tinley Park counseling service, Oak Forest counseling service, Orland Park counseling service. Call today.
Anda Jines MS, LCPC, Licensed Clinical Professional Counselor
Offering counseling services in the southwest suburbs of Chicago

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