Fresh Air, Fresh Perspective: Mindfulness Activities for Spring

By Megan Cole, MSW, LCSW

I think it’s pretty safe to say that after what felt like an unusually long, cold, and heavy winter, most of us have been welcoming the first signs of the coming Spring with joyful anticipation—I know I have!

Over the past few weeks my family has made the most out of the longer evening daylight. Picnic suppers outside, getting pansies planted and the first weeds pulled up, checking out the birds showing back up at our feeders, and seeing little bits of color appear on the trees and ground where things are coming back to life, have buoyed our spirits. With all these little changes, I’m noticing subtle shifts in my mood, and that of those around me. People are smiling more, as if these warm, sunny days have refilled our social batteries again.

Springtime gives us a gentle nudge to “wake up” after the harsh winter months. For many people, it can also be a time for personal reflection and growth, encouraging us to slow down, step outside, and reconnect with ourselves and the world around us. Mindfulness is one powerful way to do just that: by paying attention to the very moment in which we are sitting, experiencing it with openness and curiosity, we are able to create a space where we can really attune to how we feel, what we need, and what changes in our lives might be needed to support our growth and wellbeing.

Sound complicated? Don't worry, it’s truly not. For example, this weekend I took my six-year-old daughter for a short hike at Haw River State Park. As we walked, we engaged in a “Color Walk,” where we tried to look for spots of every color of the rainbow along the trail. In a sea of shades of brown and gray, we made a point to notice small pops of color: green bushes and tree buds, tiny purple violets, pink redbud tree blossoms, delicate red leaves of a plant barely peeking out of the earth, and the bright blue sky.  No long meditation session or special equipment needed, we were simply present, and engaged in mindful, gentle connection with the natural beauty of the world around us.

If going for a hike doesn’t appeal to you, or isn’t possible for health reasons, there are still lots of ways you can incorporate mindfulness exercises into your time outside this Spring! The Color Walk can be adapted so that it’s done just sitting quietly, gazing at the area around you, rather than moving around. Think of any mindfulness activity as "giving your brain a bath," where you are washing out the stress, frustration, and heaviness, and feeling cleansed and refreshed afterward. 

Here are a few ideas you can try: 

1. Engage your Five Senses
Whether out for a walk, or sitting in a rocking chair on the porch, pause to notice:

• 5 things you can see (fresh blooms, shifting clouds, sunlight through the trees)
• 4 things you can feel (a breeze, the ground under your feet, warmth of the sun)
• 3 things you can hear (birds, distant traffic, rustling leaves, children playing)
• 2 things you can smell (flowers, fresh cut grass, rain in the air)
• 1 thing you can taste (even just noticing your breath or a sip of water)

This simple exercise can gently anchor you in the present moment, clearing out the stress and worry you have been carrying.

2. Sit and Soak It In
Find a comfortable spot—on a bench, a blanket, or even your front steps. Give yourself permission to just sit for a few minutes. Notice how your body feels. Let your shoulders drop. Allow your breath to slow naturally.

You don’t have to “clear your mind.” Just observe what comes and goes, like clouds drifting by, a squirrel running across the grass, or the sway of tree branches in the breeze.

3. Mindful Breathing with Nature
Try syncing your breath with something in your surroundings. You might:

• Inhale as the wind picks up, exhale as it settles
• Breathe in while watching a tree sway, breathe out as it returns still
• Match your breath to your steps if you’re walking
• Let nature set the pace, rather than forcing your breath into a pattern.

4. Notice New Life
Spring is full of small changes: buds opening, grass growing, birds returning. Take a moment to focus on one small detail you might normally overlook. Spend a minute or two observing it closely. This kind of focused attention can help quiet the noise of everyday stress.

5. Gentle Grounding
If it feels comfortable, try standing barefoot on grass or simply placing your hands on the trunk of a tree. Notice the connection between your body and the earth. This can be a simple way to feel more centered and physically present.

 

6. Leave Your Phone Behind (or Use It Intentionally)
If you can, step outside without distractions. If you must bring your phone, consider using it with intention: perhaps to take a single photo of something meaningful, rather than scrolling or texting. Focus on what feels comfortable and natural, not what would make for a good Facebook or Instagram post. Just for a few minutes, leave the world behind and just enjoy your surroundings.

As you move into the Spring season, remember that lasting, meaningful change often begins with small, intentional moments of self-care. Stepping outside, slowing your pace, and gently tuning into your surroundings can have a powerful impact on your overall well-being.

If you find yourself wanting more support in building these healthy habits or navigating life’s challenges, therapy can be a helpful space to deepen that work. We are here to support you in creating sustainable, positive changes—both in and outside the therapy room. Even the smallest shifts can lead to lasting growth, and you don’t have to do it alone.

Reach out today by calling the Counseling Center at (336) 427-9022. We are accepting new clients for in-person and telehealth sessions and are in-network with most major insurance providers. 

 

The Things You’ve Wondered About Therapy, But Were Afraid to Ask

by Megan Cole, MSW, LCSW

Have you ever wondered what goes on in a therapist’s mind while you share your deepest thoughts and feelings?
Do you worry we might judge you?
Do you wonder if we ever think about you after you stop coming to sessions?

I can’t speak for every therapist. But I’m happy to give you a peek inside my head. Here are some common questions I hear — and my honest answers.

 

Will my therapist judge me?

No. Truly, no.

You may have seen the popular online videos where people say, “We listen, and we don’t judge,” as they go around and share their most embarrassing stories with each other.

That really is the heart of therapy. We listen. We do not judge.

My job is not to decide if what you think or feel is right or wrong. My job is to understand what’s going on and help you work through it.

I never want you to feel like you have to filter yourself. Therapy works best when you can show up as your real, honest self.

And honestly? Most therapists are harder on themselves than they are on their clients. We care deeply. We want to help. And sometimes we worry we aren’t doing enough when change feels slow.

 

Do I have to share everything right away?

No.

In fact, I encourage clients to go at their own pace. If we start talking about something and you feel uncomfortable, you can say so. We can slow down. We can shift.

The last thing I want is for you to leave a session feeling like you shared too much before you were ready.

Some people feel ready to open up quickly. Others take more time. Both are okay!

If it takes weeks or even months before you feel fully comfortable, that’s just fine. We build trust over time. I’m ready when you are.

 

What if I don’t know what to talk about?

That’s okay.

This is therapy, not a speech. You don’t have to prepare ahead of time. You don’t need perfect words.

Some days the words will spill out; other days, you may not know where to start. Sometimes you might even say, “It was a pretty good week.”

All of that is normal.

If you feel stuck, I may ask gentle questions like:

• “What’s been on your mind the most lately?”
• “What’s felt different this week?”
• “What would make today’s session helpful for you?”

And remember — this is your time. If I ask about something you’re not ready to talk about, you can say that. We can always come back to it later.

 
What if I cry?

You probably will cry at some point. And that’s okay.

Many people cry in their very first session. After carrying so much for so long, being in a quiet and safe space can bring up big feelings.

Nothing bad will happen if you cry.

I won’t tell you to stop. I won’t rush you. I won’t try to distract you.

I’ll sit with you. I’ll give you space. And when you’re ready, we’ll talk about what came up.

Sometimes I may even tear up with you. Therapists are human, too. When you’re hurting, we feel that with you.

 

What if my problems aren’t “bad enough”?

If something is affecting your sleep, your mood, your relationships, your work, or your peace of mind, it matters, and you deserve to feel better.

You do not have to be in a crisis to come to therapy.

If you’ve ever thought, “Maybe I should talk to someone,” that’s reason enough.

 

What if I don’t like my therapist?

The connection between you and your therapist matters a lot.

If you don’t feel safe or understood, therapy won’t feel helpful.

I sometimes tell clients to think of the first session like a first “date,” or an interview, where you are the hiring manager.  Sometimes it feels like a good fit. Sometimes it doesn’t.

If it doesn’t, that’s okay! You are allowed (and encouraged!) to keep looking.

The right therapist will want you to find support that feels good and safe- even if that isn’t with them.

If you’ve been wondering about starting therapy but felt unsure about reaching out, I hope this helped ease some of those worries. Therapy doesn’t have to feel scary or overwhelming. It can be a quiet, steady place to sort through what’s heavy and help you find your footing again. If you’d like to learn more or see if we might be a good fit, I’d be honored to connect with you. You don’t have to figure it all out alone.

You can reach us at the Ancora Compassionate Counseling Center by calling (336) 427-9022 or emailing me at mcole@ancoracc.org. Kristi Rakes, LCSW, and I are both accepting new clients, are in network with Medicare, managed Medicare, and most major commercial insurance plans, and are available to see clients in person or virtually. 

 

Reflections on a Snow Day (or 10…)

 by Megan Cole, MSW, LCSW

In the South, we aren’t used to getting the snow and ice that has battered our region the past two weeks. We simply don’t have the infrastructure to clear roads, parking lots, and driveways quickly and efficiently like they do in snowier parts of the country. Around here, when we get big winter storms (well, let’s be honest, even little ones), everything grinds nearly to a halt for at least a day or two.

Like most parents in the area, I have spent the better part of the past 10 days trying to keep my 6-year-old occupied. We’ve played all the board games, watched all the kids’ movies, eaten all our snow snacks, consumed gallons of hot chocolate, and read books until we’re cross-eyed. There have been moments when I was ready to go plow the backroads myself so that schools could reopen and we could get back to our regular schedules!

But, in the midst of trying to balance working from home with my husband (which I am so fortunate to be able to do on snow days), keep our daughter occupied, and make sure the dogs are getting enough exercise, there have been a few lessons I’ve learned that I hope to carry forward into the years ahead, and teach to my daughter as she grows and is able to understand.

Take time to notice the little things. During this most recent storm, I made sure we stocked up on birdseed and filled our feeders. I loved watching the chickadees, cardinals, and tufted titmice visit the feeder while the snow swirled around them. I’ve marveled at their tiny little footprints in the snow where they’ve hopped around. The porchlight shining on the snow as it fell at night looked like silver glitter. It was indescribably beautiful. And the blessed, perfect silence of the snow as it falls: no traffic sounds, no dogs barking, no airplanes—just the quiet. Taking time to really observe the beauty around us, and engaging all 5 senses in the experience, grounds us in a mental space that is calm and centered.

 

Give yourself permission to slow down. In the wintertime, most animals slow down, and some go into hibernation until the weather warms. With shorter days and colder weather, the world seems to be urging us to do the same, especially when snow closes work and school. Let yourself rest a little more. Linger under the covers a bit longer in the morning, or snuggle up in bed with a good book a little earlier at night. Put the phone away, and read a book or work a puzzle. Prioritize the invitations you accept so that your focus and energy are being spent on the people, places, and things that mean the most.

Spend some time with your inner child. One of the things I find most rewarding about parenting is getting to see the wonder and joy in my daughter’s face when she experiences something new, even something simple. Watching her build a snowman, slide down her snow-covered slide on her backyard playground, and make snow angels has brought back so many happy memories of my own childhood. On snow days, spend some time recalling your own beloved snow day memories. Consider writing some of them down in your journal.

 

Reach out for connection. In my house, snow days are often quite chaotic, but for others, especially those who live alone, are elderly or disabled, these days may be profoundly lonely. Check in on your family members, friends, and neighbors. Even a quick phone call or text message has the power to lift their spirits (and yours). If you live alone and are starting to feel the effects of one too many days at home, don’t be embarrassed to be the one to reach out first. Humans are wired for connection to others. Admitting that you are lonely is never a sign of weakness.

 

During the Winter, the trees, plants, and animals around us all rest and prepare for the warmth and burst of growth that occurs with the return of Spring. For humans, the Wintertime can likewise be a period of introspection, of rest, and inner growth and development. Being attuned to the simple beauties of the natural world, taking time to slow down and care for ourselves, taking a trip down memory lane, and connecting to the people and activities that mean the most can help boost our spirits—and our energy.  

If you are having trouble finding moments of peace and connection during this Winter season, reach out to the Ancora Compassionate Care Counseling Center. We offer sessions in person or via our HIPAA-compliant Zoom platform, to help you set and achieve your mental health and wellness goals. We accept Medicare, managed Medicare, and most commercial insurance plans, and offer a sliding scale for individuals who are uninsured or underinsured. We’re here when you’re ready. To refer yourself or a loved one, call (336) 427-9022, and ask to speak with someone in Counseling Center intake.

 

Seasonal Affective Disorder (SAD):
Why Winter Feels Hard, & What May Help

During the short, cold days of winter, many people notice big changes in their mood and energy. If you’ve been feeling more tired, sad, or unmotivated over the past couple of months, you may be experiencing Seasonal Affective Disorder, also called SAD.

What Is Seasonal Affective Disorder?

Seasonal Affective Disorder is a type of depression that comes and goes with the seasons. It most often starts in the fall or winter, and begins to improve in the spring.

While many people experience mild "winter blues," SAD is more intense and lasts longer. For example, winter blues might mean feeling a little less motivated or annoyed when it gets dark early, but you can still enjoy activities and keep up with daily responsibilities.

With SAD, symptoms often affect everyday life. Someone with SAD may struggle to get out of bed, feel down or hopeless most days, cancel plans they usually enjoy, or have a hard time concentrating at work or school. The key difference is how strong symptoms are, and how much they interfere with daily life. If the mood changes feel heavy, persistent, and hard to shake, it may be more than just winter blues. The good news is that SAD is treatable, and there are steps you can take to feel better.

 Common symptoms of SAD include:
- Feeling sad or down most days
- Low energy, or feeling tired much the time
- Sleeping more than usual
- Changes in appetite, especially craving carbs or sweets
- Trouble focusing or staying motivated
- Wanting to pull away from others

Sound familiar? If so, read on! Here are 7 simple, effective ways to combat seasonal depression:

1. Get More Light: Sunlight helps to regulate our mood. Try to spend time outside during daylight hours, even on cloudy days. Sitting near a window can also help. Some people benefit from daylight therapy lamps.

2. Keep a Routine: Going to bed and waking up at the same time each day can improve sleep and energy. A steady routine helps your body and brain feel more balanced.

3. Stay Active: Movement boosts mood. You do not need intense workouts: walking, stretching, or gentle yoga can make a difference. Aim for a little movement most days.

4. Stay Connected: It can be tempting to isolate yourself, but staying in touch with others matters. Try texting a friend, making a phone call, or meeting someone for coffee.

5. Eat Regular, Balanced Meals: Eating regular meals with protein, fruits, and vegetables helps keep blood sugar steady and supports your mood. Be gentle with yourself around those cravings.

6. Practice Self-Compassion: SAD is not a personal failure or defect. Remind yourself that your body is responding to seasonal changes. Small steps still count!

7. Consider Therapy: Talking with a therapist can help you understand your symptoms, build coping tools, and feel less alone. Therapy is especially helpful if symptoms are affecting you at work, within your relationships, or other aspects of your daily life.

When to Seek Extra Help
If your symptoms feel overwhelming, last most of the day, or include thoughts of hopelessness, it is important to reach out for professional support. Help is available, and you do not have to manage this alone.

If you would like additional support during the winter months, we are here to help! Reach out to Ancora Compassionate Care Counseling Center by calling (336) 427-9022 or visiting the Counseling Center website for more information.

For more information, visit:

National Institute of Mental Health (NIMH): Seasonal Affective Disorder
https://www.nimh.nih.gov/health/topics/seasonal-affective-disorder

American Psychiatric Association (APA): What Is Seasonal Depression? https://www.psychiatry.org/patients-families/depression/what-is-depression/seasonal-depression

Mayo Clinic: Seasonal Affective Disorder (SAD):
https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651

 

Grieving During the "Happiest" Time of Year

by Megan Cole, MSW, LCSW, Director of Counseling Services, Ancora Compassionate Care

As the joke goes this time of year, Mariah Carey has been thawed out, and we starting to get inundated with the cheerful chorus of, “All I Want for Christmas is You,” on repeat on our car radios and every store we step inside. When all you want for your holiday season is more time with a loved one who has died, Mariah’s words, far from bringing Christmas cheer, just feel like a slap in the face.

Grieving is hard 365 days a year. Approaching the holidays, though, when it seems like everyone but you is feeling festive and cheerful, those sharp edges of grief seem to feel extra pointy. I have worked with Ancora (formerly Hospice of Rockingham County) since 2011. I have taught workshops most of those years about how to survive the holidays as a grieving person. I thought I knew exactly what to tell people to help them through.

Then my grandfather died in July of 2022 at the age of 90. Having battled COPD for many years, and under hospice care for a week before he died, his death was not at all unexpected, but our family was heartbroken by his loss. Just as the worst of the immediate grief of his loss began to ease, we were faced with getting through the holidays without him.

I have long counseled the folks I’ve worked with who are coping with grief during the holidays to give themselves permission to do whatever they felt would help them get through that first year. For some, that meant leaving an empty place setting at the table, symbolic of the person whose absence was so keenly felt. For others, it meant they abandoned the idea of a traditional holiday altogether and went somewhere warm and sunny to try and distract themselves. And, for a few, the holidays were a day to just stay cocooned under the covers, concentrating on the next deep breath. All of that is okay, I would assure them, if it’s what feels right to you.

And, honestly, I still stand by that advice—though, when it was my turn, I forgot my own wisdom. Instead of thinking about what worked for me, or talking to my family about ways to honor my grandfather at our holiday events, I stayed quiet. I think I was hoping that someone else would bring up how acutely his absence would be felt, and what we could do to remember him.

So, that year, Christmas 2022, we gathered as we always do. Very little was said about the enormous presence missing from the room, though the hugs seemed to last a little longer, the smiles tinged with sadness. My daughter, then three years old, was ecstatic about playing with her cousins and opening presents.

And me? As soon as we walked through the door, I realized I had made a huge mistake. I was not ready for this. Despite the warm greeting from the family who have supported me through every joy and every sorrow my entire life, I felt utterly alone and suddenly drowning in my grief. I tried to settle in, paste on my best fake smile (thank you, high school drama club), and not let everyone else see how close I was to breaking down.

Inevitably, something happened or was said (I honestly do not recall what) that broke my fragile facade. I could feel the grief cresting like a tidal wave, and I knew if I had to get away. I fled to a back bathroom where I knew I could fall apart for a few minutes without anyone noticing. I cried until my face was red and splotchy, my eyes so swollen I could barely see. In that moment, just a few steps from the people I love most in the world, I felt completely alone.

After a while, someone found me there. I was able to pull myself together long enough for my husband to gather our very confused and disappointed daughter and make a quick exit, my husband making our excuses while I snuck out before anyone saw how awful I looked. I just remember so many tears, so much pain, and missing my grandfather so, so much.

My beautiful, wonderful grandmother died in February of this year after a brief illness. As expected, over the past 9 months the grief has begun to ease a bit, but I know it will sharpen as the holidays approach. As our family plans our Thanksgiving and Christmas gatherings this year, I am not going to make the same mistake again. I don’t know what it looks like quite yet, but I know that I will be true to myself and my grief and find a way to honor her—and my grandfather—during the holidays.

I share all of this to say, as you move into this holiday season, do not carry the weight of your grief alone. Let someone in. Whether it’s your family, a close friend, a pastor, or a therapist, you do not have to go through this by yourself. Give yourself permission and space to process, both on your own and with others. Sit with your memories, bittersweet as they feel.

Over the next few weeks, as holiday plans are being made, check in with yourself about you are feeling, and how you might want to spend this time. Ask yourself, or discuss with your loved ones:

· What were my loved one’s favorite holiday traditions? (Think special foods, decorations, songs, outings, etc)

· Am I ready to resume those traditions without him or her, or do I need to take a break this year?

· Do I want to be with people, or by myself on the holidays?

· Would I want to go to the usual parties I attended, or accept new invitations?

· Do I want to be home, at a loved one’s home, or somewhere entirely different?

· Are there rituals I would like to incorporate into my holidays to honor my person? (I will share a few examples of these.)

If you decide that you want to honor your loved one for the holidays, here are some ideas to build from:

· Hang a stocking with their name on it, and have everyone write cards or letters for the person and place them in the stocking. Decide as a family how you might want to symbolically “deliver” the mail to them.

· Get a small Christmas tree and decorate it with ornaments that belonged to the person, or that remind you of them: their hobbies, their careers, their favorite places, etc.

· Set a place setting them at the holiday table. Light a candle to set in the center of the plate.

· Go around the table and share a favorite memory of your loved one.

· Donate supplies or money, or volunteer your time at a charity that was meaningful to them.

Most importantly, take care of yourself. That might look like:

· Journaling your thoughts and feelings as you process the coming holidays and how different things will be this year.

· Listening to music play list that helps brighten your spirits, or that helps you get the tears out when you need an emotional release.

· Moving your body: a walk in the park, a vigorous workout, or gentle yoga--whatever you can do to keep your body strong helps keep your mind strong, too.

· Reaching out to those who love you. There is an old saying, “Grief shared is halved.” Seek out people that you can share your memories and your grief with. Laugh and cry together.

· If you don’t have people in your life you feel you can open to, reach out to a therapist for support. They will listen and help you process your thoughts and feelings in a safe, non-judgmental space.

If you would like to schedule an appointment with a therapist at the Ancora Compassionate Care Counseling Center, please call (336) 427-9022 and ask for someone in our intake department. We see clients in person and virtually, and accept most major insurance plans, including Medicare and managed Medicare plans.

Wishing everyone peace and comfort as we move through the holiday season ahead.

In our previous post, we highlighted the signs and symptoms of Major Depressive Disorder. In keeping with the theme of sharing what you need to know about the most common mental illnesses, let’s turn today to another of the most diagnosed psychiatric disorder in the United States: Generalized Anxiety Disorder.

At different points, most everyone has experienced symptoms of anxiety or panic: a racing heart, rapid, shallow breathing, that clawing feeling of the walls closing in, and the absolute inability to just rest and relax. For most of us, fortunately, this feeling goes away on its own after a short time. For others, though, anxiety and panic can arise just about any time and is much harder to get rid of.

Believe it or not, symptoms of anxiety and panic were designed to be helpful! Anxiety is, at its root, our body’s response to a potential threat to our safety—formulated to help us recognize when we might need to run, hide, or fight. Unfortunately, our brains have a hard time differentiating between a real threat (being chased by a bear) to an imagined one (watching a scary movie) or a perceived one (being alone in a dark house and hearing a creak in another room). Anxiety can also be a response to situations that we believe are overwhelming, or potentially embarrassing, such as a presentation at work or getting ready to take a big test.

When anxiety starts to become a problem is when we find ourselves trying to avoid situations that provoke the feeling: skipping work to avoid giving a presentation, procrastinating studying for a big test, using drugs or alcohol to numb the symptoms, not leaving the house for fear of something bad happening while you’re out. While avoiding the scary or overwhelming situation makes us feel less anxious in the short-term, avoidance ultimately leads to the fear and anxiety about those situations growing until the very thought of the situation provokes a sense of panic.

The key to recognizing when “everyday” anxiety becomes more serious is when your feelings of worry, tension, or panic feel constant, difficult to control, or are out of proportion to what’s happening around you. Though worry may focus mostly on one area of your life, in most cases, it impacts how you think about your work or school performance, your perception of your personal relationships, your financial situation, and/ or your health.

At some point in their lives, 1 in 18 American adults meet diagnostic criteria for Generalized Anxiety Disorder (GAD). Women are roughly twice as likely to have GAD. Symptoms tend to peak in adults between ages 30 and 59, though rates of GAD are rising steadily in younger adults, too. Unfortunately, over 40% of adults who meet criteria for GAD do not seek treatment for their symptoms. Many people who are diagnosed with anxiety also have depression or other mental illnesses at the same time. (References for this data are listed at the end of the post if you’d like more information.)

Determining whether you’re just feeling unusually nervous, or whether you may have Generalized Anxiety Disorder, requires careful discussion with a therapist, counselor, psychiatrist, or other healthcare professional who will assess your thoughts, feelings, and behaviors. When diagnosing someone with Generalized Anxiety Disorder, clinicians are looking for someone who:

1.     Feels anxious or worries most days for at least six months.
-The worry might shift from one topic to another but rarely lets up completely.

2.    Finds it difficult to stop or control their worrying.
-Even when things are going fine, their mind may keep searching for something to be anxious about.

3   Notices physical or emotional symptoms connected to the anxiety, such as:

1. Feeling restless, tense, or “on edge”
2. Getting tired easily
3. Trouble focusing, or feeling like the mind goes blank
4. Irritability or feeling short-tempered
5. Tight muscles or body aches
6. Difficulty falling or staying asleep, or restless sleep

4.   These symptoms can make it harder to relax, concentrate, or enjoy daily life.
-For a diagnosis, they need to be present most days and cause noticeable distress or disruption in work, school, or relationships.

5.   The anxiety isn’t caused by substances, medical conditions, or another mental health disorder.

Fortunately, Generalized Anxiety Disorder is very treatable with a variety of therapeutic treatment modalities. In some cases, your therapist may recommend you talk with your doctor or a psychiatrist for medication management, but this is not necessary for most people living with anxiety. Talking with a therapist can help you learn ways to retrain your brain to cope with anxious thoughts, and change your behaviors so that you can confront stressful situations with confidence. If you are ready to talk with Megan or Kristi about your symptoms of anxiety and how it impacts your life, give us a call today at (336) 427-9022. Our intake team will work with you to verify your insurance and schedule your first session within a couple of weeks. 

 You're Not Alone:

Understanding Depression Together

By Megan Cole, MSW, LCSW

We live in a time when, gratefully, there is increasing awareness, acceptance, and support for people struggling with mental illnesses. The other side of this coin, however, is that we are bombarded with social media influencers' posts that, while often informative and helpful, also may offer information and pop-psychology "advice" that is confusing and contradictory. When you are struggling with feeling overwhelmed by strong emotions, trying to sift through everything we can find online can be a daunting task!

In our next few blog posts, I want to share with you the information that you need to know about some of the most diagnosed mental health disorders. Knowing what licensed clinicians use to identify and diagnose these disorders may help you recognize these symptoms in yourself and recognize when it might be time to schedule a meeting with a therapist or psychiatry provider.

As the title suggests, today, let's start with depression, one of the most-diagnosed mental illnesses among Americans today. The statistics are sobering. A national survey conducted in 2023 by Gallup Polls asked respondents if a doctor or nurse had ever told them they had depression. The results indicated that nearly one in three American adults reported having been diagnosed with depression at some point in their lives, and nearly two in ten were currently experiencing or being treated for depression.

Rates of depression diagnoses vary significantly based upon age, gender, race, and other demographic distinctions. Women are diagnosed nearly twice as often as men with depression, highest among ages 18-25, and among women who are multiracial. Those residing in Appalachia and residents of Southern states, people with disabilities and chronic illnesses, and those with lower income, lower educational attainment, and those who are unemployed are linked to significantly higher rates of depression diagnoses. (Links to all the studies these data are pulled from is at the bottom of this post.)

The point of sharing these statistics is to help raise awareness for just how common it is to experience symptoms of depression, or to be diagnosed with Major Depressive Disorder (MDD).

So, how do you know whether you’re just in a slump, or whether it might be something more? Here are some of the most common signs and symptoms of MDD based upon the Diagnostic and Statistical Manual, 5^th Revision (DSM-V):

• Feeling sad, empty, or hopeless most of the day
• Losing interest or enjoyment in things you used to like
• Changes in your appetite or weight
• Trouble sleeping, or sleeping too much
• Feeling tired/ low on energy, even after rest
• Feeling worthless, guilty, or overly self-critical
• Trouble focusing, making decisions, or remembering things
• Moving or speaking more slowly, or feeling restless/ unable to sit still
• Thoughts of death or wishing you weren't alive.

If you are experiencing several of these for most of the day, nearly every day, for at least two weeks, you may have depression. Reaching out to a mental health professional can help you get support and guidance. Depression is highly treatable with therapy, self-care practices, and/ or medication management.

Help is just a phone call away. If you are having thoughts of harming yourself or someone else, please call or text 988, the national mental health crisis hotline, anytime, day or night.

We believe that you deserve to be heard, encouraged, and supported in finding a renewed sense of hope, healing, and wholeness. If you would like to schedule a session here at the Counseling Center to discuss the signs of depression that you are experiencing, reach out today by calling (336) 427-9022.

Sources from the article for more information:

U.S. Depression Rates Reach New Highs

Major Depression - National Institute of Mental Health (NIMH)

Women and Mental Health - National Institute of Mental Health (NIMH)

National, State-Level, and County-Level Prevalence Estimates of Adults Aged ≥18 Years Self-Reporting a Lifetime Diagnosis of Depression — United States, 2020 | MMWR

Gender Differences in Depression in Representative National Samples: Meta-Analyses of Diagnoses and Symptoms - PMC