Breathing is seriously underrated. Did you know you could improve your mood, contain anxiety, enhance sports performance, and pump the breaks just by taking a few breaths? 

In previous posts, I have talked about the vagus nerve and parasympathetic nervous system. In short, the vagus nerve connects the brain to everything from the tongue, pharynx, vocal chords, lungs, heart, stomach, and intestines to different glands in the body that produce enzymes and hormones, influencing digestion, metabolism, and much more. 

The vagus nerve's influence on your lungs and heart and the connection to your brain is pretty awesome, considering this trio combined controls your body and governs your mind. To manage your state of mind and stress levels, all you have to do is activate the calming parasympathetic branches of the nervous system. 

Note: we typically do not have direct control over our nervous system, and we can't just press a button to turn the parasympathetic pathways on like a light switch. However, if you try to hold your breath for just a brief moment and then intentionally exhale very slowly, you can stimulate the vagus nerve and begin to feel grounded within your body and mind. 

In other words, I am encouraging you to train your breath. Swimmers are exceptionally good at this skill. Yoga is another activity that focuses on breath with movement. By actively focusing on your breath and the movements of your diaphragm, your autonomic nervous system will begin to communicate with your lungs, heart, and other organs for instant relaxation. 

Try to activate your own vagus nerve! How? Simply breathe out very slowly. Can you feel how your heart rate slows and your mind relaxes instantly? 

Although I am writing about a new skill, I am still encouraging you to learn from yourself. You are your best friend. Nobody knows you and your situation better than yourself. If and when you need the support, I will be here for you. Just let me know if I can help. 

Connection between client and therapist is so important, if not the MOST important factor in any type of helping relationship. And like meeting new friends or dating, you aren't going to click with everyone and that is okay!

I feel that one of the best things about therapy is the abundance of therapists out there, and if you decide a therapist isn't a good match for you, then you don't need to go back! Of course, if you make the decision to find a new therapist, I encourage letting the existing therapist know. He or she may offer a session at no cost to you where he or she can offer a termination session. Termination is a gradual and completely NORMAL process of therapy and technically begins the first session of therapy. Your therapist should support this concept in treatment.

So where to begin? Please keep these things in mind when searching for a therapist you will vibe with:

1. Ask friends and family if they know of or have a therapist he or she is happy with and would be able to provide referrals.
2. Shop online and Google it! No, seriously. Google it. There are online directories such as Psychology Today and Better Help you can use to search for therapists in your area. You can also personalize your search by searching for therapists who specialize in the areas you are seeking help (e.g. Anxiety, OCD, trauma, gender, or faith-based counseling).
3. Once you are on Psychology Today, Better Help, or looking at a Therapists' website, take a look at the photos of the therapist. I know of a saying somewhere that says, "you never get a second chance to make a good first impression". I would personally steer clear of any photos that are similar to the headshots you see in casting photos in a playbill. This also includes photos of the therapist doing other activities in his or her photos. Therapy is about YOU. It is not about the therapist who is supposed to be helping YOU. When you see his or her photo, visualize yourself in a session with him or her. You want to be able to sit across from this person without feeling any type of discomfort. Therapy, especially therapists should not feel intimidating or encourage any feeling of "being better" than you. Just because a therapist may be an expert, he or she is not the expert of YOU. Therapists are human too and your therapist should give you a sense of ease and comfort knowing he or she is your person (with good boundaries of course). If you are having any doubts about a therapist based on what you see in his or her photo, I would listen to your intuition.
4. Shoot your shot and give a therapist or several therapists a call. Therapist shopping is normal and I encourage it! You don't want to settle for just anyone because he or she has the availability to give you an appointment. Just as you want the best doctor for your physical health or your child's health, you deserve to find the best therapist for you and or your child. Try to remember this: one shoe that pinches someone else will fit another perfectly.
5. When you are speaking with a therapist, you may want to ask him or her some of these questions directly or do your own research. Where did he or she go to school? Did they complete a formal masters program or online certificate? If a therapist says he or she specializes in a specific type of treatment (e.g. EMDR, DBT, or CBT) is he or she certified? Or did he or she complete a basic training? Is the person a Licensed Clinical Social Worker (LCSW), Licensed Mental Health Counselor (LMHC) , Marriage and Family Therapist (LMFT), or coach? What is his or her background? Is he or she passionate about Psychodynamic and Psychoanalytic therapy? Solution-Focused therapy? Trauma-Focused Therapy? Gestalt Therapy? Does the therapist work with adolescents? couples? Does he or she accept insurance? How does payment work? Is the therapist in good standing with the state issuing him or her a license to practice? Have or has there been any complaints made against him or her to the licensing board?
6. MOST IMPORTANTLY: NOTICE!!! Notice how you feel on the phone with the therapist. At your first appointment, notice how you feel when you are in the room with him or her. Do you feel heard when you are speaking? Do you notice the therapist talking about himself or herself more than he or she should be listening to you? Does your therapist support your goals? Does he or she practice good boundaries? Do you notice the therapist using his or her cell phone during session? Notice how you feel in that person's presence. Notice everything.

I recently came across an article on the NBA's official website from March 12, 2019, describing a league-wide mental health initiative taking aim at addressing mental health and wellness issues for players.

This is wonderful news for athletes, the NBA, and families and loved ones of athletes as well! The battles professional athletes have with mental health issues shows that money nor fame can solve everything. More importantly, it shows mental illness does not discriminate. It can affect anyone.

Whether you are struggling with a mental health illness, or you simply want to perform better mentally, the first step to working on your mental-emotional health is to be unapologetically open with yourself and recognize the emotions you are feeling. Above all, don't feel scared to reach out if you need someone to talk to. I am here to support you in all areas of your health.

Mental health matters to everyone and I think this is an amazing step in the right direction for our athletes! You can read the original article by clicking here.

With all the energy and excitement surrounding Super Bowl 53 this upcoming Sunday, this is a perfect opportunity to talk about a topic within sports culture most fans would rarely begin to consider first when they think of his or her favorite athlete: MENTAL HEALTH. 

I recently came across a wonderful article written by Jasmyn Wimbish on http://www.fansided.com. In the article, Wimbish talks about a mental health initiative for NFL players that focuses on eliminating the veil of shame for players so they can talk openly and honestly about mental health concerns. Former San Diego Chargers quarterback, Ryan Leaf who is the chairman of the Focus Intensity Foundation, is advocating for NFL players to feel comfortable being proactive in taking a more well-rounded approach to wellness and fitness by having the conversation about mental health just as easily as players can talk about physical injury and other medical concerns. 

Athletes should be able to check in about how they are feeling just as routinely as getting a physical for medical clearance to play. Professional athletes have a lot of support from medical and alternative health professionals to ensure they are capable of performing well on the field. What about psychological and emotional health? Is there any consideration for the stress, grief, conflict, and emotions of these elite athletes? I would like to know how athletes are coping when they aren't in uniform.

One aspect of being a professional, high performance athlete requires adjustment to a new environment that not only impacts the player, but instant fame and celebrity status impacts family members and loved ones who similarly must adapt and navigate through new social territories. This "status" can also open the doors to high-risk behaviors such as substance use, violence, and other maladaptive behaviors that function as ways for athletes to cope with the multifaceted stressors of being an elite athlete and human being.

My hope is to see a development of further initiatives and programs that focus on recognizing the person beyond the number jersey he or she wears. It all begins with awareness and I am so excited to see an increase in dialogue about mental health and professional sports. 

You can read the full article by clicking here. 

I am thrilled to announce that I have been selected to join the Alliance of Social Workers in Sports (ASWIS)! It is so wonderful to connect with professionals throughout the country who understand, appreciate, and truly love helping athletes.

With the right fit, a licensed therapist can help an athlete overcome his or her psychological, emotional, and social challenges. After all, the game depends on it.