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 When do you typically reflect on the previous year? Maybe you don’t?

In the rush of the holidays, we typically move right through the celebrations, straight to the next year’s resolutions and goals. This does not leave much time for valuable reflections on the previous year, before launching right into the next.

Why is reflection so important? That’s a great question. 

The practice of reflection can increase self-awareness, gratitude, learning, and growth while decreasing stress! It can even help improve your decision-making. Are you convinced it’s important yet? 

While these are all important outcomes, the practice of reflection can be uncomfortable. It requires us to take a close look at previous events, some that might have caused a large amount of stress, sadness, or anger. Therefore, before starting this guided reflection, grab a journal, find a private place to sit, and take a few deep breaths. 

What Were Your High Points and Achievements?

Reflect on the positive moments and accomplishments from 2023. This could include personal achievements, professional milestones, or any positive experiences that brought you joy and a sense of accomplishment. These might be things you shared with others or something others know nothing about. 

How Did You Cope with Challenges and Setbacks?

Explore the challenges you faced and how you coped and navigated them. Reflect on your resilience and the strategies you used to overcome the various obstacles you experienced throughout the year. What coping skills worked best? If you realized don’t have many coping skills, take a few minutes to write down a few new coping skills you’d like to try. 

What Did You Learn About Yourself?

Consider the personal insights and self-discoveries you made throughout the year. This could be related to your strengths and your personal values. This learning might have revealed aspects of yourself that you would like to work on. Understanding oneself is a crucial step in personal growth.

How Did You Prioritize Self-Care and Well-being?

Evaluate how well you prioritized your self-care and well-being. Which habits and practices contributed to your mental and emotional health throughout the year. Identify areas where you excelled in self-care and areas for growth in the coming year. Would you prioritize self-care differently next year? 

What did you think of this guided reflection? Feel free to share it with others who might also want some time to reflect. If you are currently seeing a therapist, these are great topics to bring up in your therapy sessions. If you’d like to begin talking to someone, feel free to call our front office at (336) 272-0855. 

We are thrilled to introduce the newest clinician in the Greensboro Office. Erica Andrews, LCSWA started on November 1st and is currently accepting new child and adolescent clients. Continue reading to learn more about Erica!

What led you to the clinical social work profession?

Giving and helping has always been a passion of mine, as far back as I can remember. From trying to sneak in all the stray animals (which may or may not include frogs, rabbits, and anything else I thought needed love) to creating a rock band as a child (and having multiple air guitarist as to not leave anyone out), all signs pointed to clinical social work. I knew social work was the route to go, as it would allow me to be a part of inclusion and bring awareness to mental health/releasing the stigma. I mean, I get to be a kid myself to an extent and get down on their level. Doing something I love so much, that I get to call my job, is one of the best decisions I’ve ever made.

What population of clients do you serve? Why that group?

Children, inbetweeners, and teens are my jam! This allows me to work together as a team with the caregivers and family units. The younger population has such big emotions and raging hormones in the teen years. They often don’t know how to express or handle their emotions. I love aiding and empowering them, as well as the caregivers, because you know kids don’t come with instructions.

What type of work were you doing before coming to CPA?

That depends on how far you want to go back, haha! I’ve always loved waitressing and serving people before I started my clinical social worker career. In my most recent job, before coming to CPA, I was at a private practice working with Littles to 21-year-olds.

What is something that you enjoy doing for fun?

I love the outdoors because that and Jesus are amazing self-care! I like to walk trails with my family, putt-putt, and play H-O-R-S-E with my oldest in basketball. I also like to watch movies and scary and thriller genres are my favorite :).

Share a fun fact about yourself.

So, I am afraid of heights, and I found that as a challenge. I told myself that I would never get on an airplane again! However, last year my daughter and myself went to Germany to visit my sister! Since I challenge my clients, it’s only fair I challenge myself!  By the way, Germany was absolutely beautiful!

Do you feel like there is a new “disaster” each time you turn on the news? Do you feel prepared to navigate a “disaster” if it impacted you or your community?

Susan Peek, LCSW is a clinician in the Greensboro Office. Before coming to CPA, she worked for many years providing various levels of care to individuals following a disaster. Proper disaster response is crucial for individuals and communities. Continue reading to learn more about disasters and ways you can be prepared to navigate them.

What defines a disaster?

The etymology of the word “disaster” means “bad stars” or “ill-starred.” The modern definition is any event caused by nature, technology or humans that causes loss of life or serious injury, damage to property, or significant disruption to people’s lives.

Why is emotional support important following a disaster?

We know that providing immediate support to those affected by a disaster can help build resilience and improve individual and community ability to recover more quickly. Providing the basics of safety, medical care, shelter, food and water can help stabilize people so that they can better undertake the emotional aspects of recovery. Psychological First Aid and Disaster Mental Health services help people understand their emotional reactions to what they have experienced and helps them to identify what they need to recover. What I need to help me recover may look very different from what you need, and when we are in shock it is difficult to identify what we need. Part of what Psychological First Aid and Disaster Mental Health services do is help people stabilize emotionally and name what they need for further recovery.

How to be “best prepared?”

We know that the better prepared folks are for a disaster, the faster they recover. Preparation can serve us in multiple aspects. Being prepared and having a plan can help alleviate some anxiety. Knowing what to do or that you have supplies at the ready can help redirect the focus from anxiety to a plan of action. Preparation and planning also decreases delay in reaction times, decreases the chance of potential injury or loss of life, and helps people focus in the moment instead of being paralyzed in fear.

It’s important to think about emotional well-being and safety as well as our physical needs and safety. Thinking about what helps you keep calm and putting some items in a “go bag” can be helpful. Items like playing cards, games, fidgets, stuffed animals, music, pictures, etc., can be helpful to have on hand to release nervous energy or make long periods of waiting more bearable. We often talk about building “social capital” or making connections with neighbors and others in our communities so that when disaster strikes, we know that we can call on others should we need help, or we can go help someone else. These are all things that contribute to building resiliency and the ability to bounce back after a disaster.

How do disasters intersect with mental health?

Most everyone has experienced a disaster of some sort whether it be a house fire, hurricane, or a vicarious witnessing of others’ experiences. Emotions run strong during disasters and recovery, and it is important to be aware of how they affect our thoughts and actions. Looking for the physical cues that we are experiencing strong emotions can be helpful in addressing them. We often point to “the extremes” such as not sleeping or sleeping too much, not eating or eating too much, being hyper vigilant or dissociating and completely shutting down. Feeling unsafe often tends to be at the root of most reactions, so identifying and providing what one needs to feel safe can be effective.

Experiencing a disaster is not something that people “just get over”. There are short-term emotional responses such as shock, fear, and anger but the long-term emotional responses like grief, depression, and anxiety can sometimes be more challenging to address. It is important to be aware of both the short and long-term emotional effects of experiencing a disaster and how they may play a part in the recovery process.

Resources:

Disaster Preparedness Checklists:

The American Red Cross

FEMA

Coping Tips and Psychological First Aid:

SAMHSA

Children and Disasters:

National Child Traumatic Stress Network

There is currently a huge demand, within the mental health field, for psychological testing. Therefore, we are thrilled to add another clinician to our team to better meet this need and better serve our clients. Michael J. Reed Psy.D., LP, HSP-P, has extensive experience in psychological testing for a wide range of ages and specialties. He recently relocated to North Carolina and has joined the CPA team in Chapel Hill.

Continue reading to learn more about him. 

What led you to the clinical mental health profession?

I originally wanted to become an FBI profiler. My main goal has always been to be of service to my community as a psychological professional. 

What population of clients do you serve? Why that group?

My client population has changed drastically over the years. I first began working with adults who misused substances, then to men in a medium security prison, to adults/teens in a primary care clinic, and now providing assessments to children from age 6 to adults. I find kids challenging but in a good way. My first doctoral practicum was in pediatric neuropsych. and the rest, as they say, is history…

What type of work were you doing before coming to CPA?

My position was very similar to my work at CPA. I was the director of assessment services so along with conducting comprehensive evaluations I also oversaw staff, a budget, and was a clinical supervisor for students and post-doctoral psychologists. 

If you recently moved to NC (or the GSO area), where did you move from and what will you miss the most?

My wife and I recently moved to NC from Anchorage, AK in May 2023. I will miss a lack of humidity. and the mountains. Alaska has the tallest peak in North America. 

What is something that you enjoy doing for fun?

I love to hike and travel. Exploring new places and cultures is one of my passions. 

Share a fun fact about yourself!

I love sharks and if I was not a psychologist I probably would have been a marine biologist. Jaws came out the year I was born so it must be some sort of sign I was destined to love sharks. 

If you are currently in need of a psychological evaluation, please call our front office at (336) 272-0855 to be connected with a clinician. If you are currently seeing a CPA therapist and are interested in a psychological evaluation, speak with your therapist to determine if this is a good fit for you and they can connect you with a clinician from there. 

We are very excited to welcome a new clinician to the Greensboro office! Elbert “Jay” Hawkins, III, Ph.D., LCMHC-A, NCC has served school-aged kids and young adults in the school counseling role for over 20 years and recently made the jump into private practice. He brings a wide variety of experiences and knowledge in working with this population of clients and has hit the ground running here at CPA! He prioritizes creating safe spaces with energy and understanding to help all clients reach their mental health goals. Continue reading to learn more about Jay. 

Why did you choose the counseling profession?

Initially, I chose the counseling profession to be an advocate for children. However, I quickly learned advocacy is a part of the profession, but educating and promoting mental health and well-being is an even more significant part of counseling.

What population of clients do you serve? Why that group?

I serve children and young adults. Children and young adults keep you young and “on your toes!” Based on my experience, educating them on the positive effects of taking care of their mental health and managing life challenges early on will enable them to sustain a healthy way of living.

What type of work were you doing before coming to CPA?

I was a professional licensed school counselor. I served in the role for over 19 years.

If you recently moved to NC (or the GSO area), where did you move from and what will you miss the most?

I am a native to North Carolina, born and raised in the eastern part of the state. My college acceptance to UNCG brought me to the area, and I am still here.

What is something that you enjoy doing for fun?

For fun, I enjoy the company of family and close friends who have become family.

Share a fun fact about yourself!

I enjoy good food, so I am a “foodie!”

Looking for a clinician for your child? Contact the front office to see if Jay is a good fit for your family. 

Do you feel like you blinked and 2023 is half-way over?

The months fly by, leaving little space to reflect on the time and events that have happened. But reflection is an important part of growth. Therefore, you might find yourself being intentional about scheduling time to reflect on past months and events. Do you have a routine for reflection? If not, now is a great time to start.

Looking back can help us as we move forward.  

For some, looking back might be painful and difficult, while for others it might be joyful and encouraging. If you feel it to be difficult or even painful, take your time. Schedule enough time to not feel “rushed” and allow ample time to address the difficult emotions that might come up during your reflection. 

Here are a few prompts to ponder as you look back on the first half of 2023. Feel free to do them by yourself or grab a close friend or significant other to reflect with!

List your strengths in the last 6 months.

Thinking from a strengths-based approach is so important. We naturally harp on the negatives and therefore must be more intentional about pointing out our strengths. You have endured many things over the last six months, and your strengths have helped you along the way. It is important to acknowledge them because they give you confidence as you navigate future events. 

How have you grown and what have you learned?

We are always changing and learning, whether we feel it or not. In what way have you grown this past six months? Odds are, there has been a lesson learned, or two. These lessons are often uncomfortable, but not always! Look back at what you have learned and how you have grown through the process.

What have you done to “fill your cup?”

Have you ever heard the phrase, “You can’t pour from an empty cup?” Well, believe it or not, it is true. So, what have you been doing to fill your own cup? This might be a game night with friends, a morning walk, or a simple phone call to catch up with someone you care about. If you haven’t filled your cup, what is something you can commit to doing for the rest of the year? You are important and deserve to fill your cup before pouring into others. 

What is one habit you want to do consistently the rest of the year?

As you look towards the end of this year, what habit do you want to create? This is a habit you will show up consistently for, like reading 10 pages each day, drinking a certain amount of water daily, walking a certain number of steps, seeing a friend each week, going to bed at a specific time, sticking to a financial budget, etc. The options are limitless!

What does “success” look like over the next six months?

Defining what “success” means for you is vital. We can’t measure ourselves by someone else’s version of “success” because that, so often, leads to feelings of failure and disappointment. You decide what success is for yourself, and then you work towards that. This can improve self-esteem and keep us going when motivation is low. 

How have you felt during this reflection? Has it been helpful? Difficult? Feel free to revisit this each month, or again in December. 

Many people prioritize mental health during the winter months because this is when they need to the most. Seasonal Affective Disorder (SAD) is a type of depression that occurs during the fall and winter months, but typically subsides with spring and summer. This can result in individuals engaging in therapy and prioritizing their mental health during the fall and winter, but not throughout the rest of the year when they are feeling better.

What if there was preparation you could do in the summer to help mitigate the impact of the winter months?

Let’s look at a few practices you can do during the summer that can carry over into the harder, darker days of winter.  

Prioritizing time outside:

The sun shining on your drive home from work can immediately make you feel better, but are you intentionally spending time outside? The warmer months are a great time to soak up all the vitamin D you can get. This can look like a quick walk on your lunch break or after work. Maybe you decide to eat lunch outside or spend time on your porch or in the backyard in the afternoons. Feel free to have friends join you outside, it can be good for their mental health too! 

Setting boundaries with screen time:

What is your daily screen time? Don’t know? Head over to your settings and see how much time you spend on your screen. If you find yourself mindlessly scrolling social media or watching video after video, then setting a boundary for screen time might be helpful. The boundaries you set now will help you during the shorter, winter months when endlessly scrolling might be even more appealing.   

Move your body regularly:

Do you have a consistent routine to move your body? This can be as simple as stretching in the morning or before bed. Or maybe taking a 5-minute walk on your lunch break or a short bike ride when you get home. Have a friend you want to catch up with? Maybe they will join you! Using the summer and warmer months to build a consistent routine can help this carry over into the winter, when the motivation to start a habit might be an all-time low.  

Be strategic about therapy:

Do you stop going to therapy when you feel better? While it’s amazing that you’re feeling better, consider spacing out your sessions further during months you feel good instead of stopping all together. This can make it much easier to transition back into more frequent sessions in other months or seasons when you feel like you need more support. This is a great conversation to have with your personal clinician, as they can recommend what they think is a good fit for you!

All these strategies can be started during the summer months, allowing you to carry them over into winter. Use this summer to start habits that you want to keep throughout the rest of the year!

Are you interested in therapy but not sure when or if you should go?

Reaching out for mental health services can be very daunting. And, you might not know when to take that step.

Fortunately, it is never too early to go to therapy. However, there can be some signs to look for when determining if therapy is the right, next step for you.

Isolation:

Do you feel like you are pulling away from those around you? Maybe you feel like others don’t understand you or understand what you need from them. Isolation can lead to feelings of loneliness, which can make navigating life challenges and transitions even more difficult. Going to therapy can help you feel less alone and give you the language to help communicate your needs with those around you.

Difficulty sleeping:

Are you having trouble going to sleep or staying asleep? Maybe you’re waking up and not feeling well rested, despite getting 7+ hours of sleep. Insomnia or hypersomnia can be signs of mental illness. Sleep is vital to your wellness and difficulty sleeping can be a good indicator that therapy might be helpful.

Emotionally “dumping” on others:

Are you going to the same person to vent, day in and day out? Maybe you feel like you’re becoming a burden to others? Venting to friends and family can be helpful, but venting occasionally to a friend can quickly turn into venting very often, which might not always be helpful for you or your loved ones. Therapy can be a great place to talk through your current struggles while providing you with skills and strategies to help navigate them more effectively.

Difficulty relaxing and being present:

Are your muscles tense or does your mind wander when you’re trying to focus? Do you have a difficult time relaxing to unwind from the day? Difficulty relaxing can impede stress management and prevent you from adequately resting from the day. Mind wandering and difficulty being present can increase stress and create difficulty doing daily activities or tasks at work. Therapy can help you learn relaxation and mindfulness techniques to help manage your stress and improve your ability to be present throughout your day.

Not experiencing any of these, but still interested in therapy? Feel free to find a clinician you like and schedule an appointment. 

Again, it is never too early to go to therapy!

Are you wanting to learn more about autism? 

Maybe you are suspecting an autism diagnosis in yourself or someone you love? 

Beverly Henkel, PsyD, LPA, is one of two providers at Carolina Psychological who can provide testing for an autism diagnosis. Continue reading to learn more about her work with autism and some other important information. 

How often do you see an autism spectrum diagnosis during your work with clients?

Autism spectrum testing is the most common referral question I receive for completing evaluations of all ages – children, adolescents, and adults!

What are some things to keep in mind if individuals are suspecting an autism diagnosis in their child or themselves?

Some things to keep in mind, for both adults and parents of children who suspect autism, are any sensory issues, social difficulties, or repetitive behaviors with heightened emotions (think anxious, happy, angry). Hand flapping is often the most thought of repetitive behavior when talking about autism but is certainly not the only one. These behaviors can also be related to other diagnoses as well, so if there is any concern, an evaluation is always helpful in determining the most appropriate diagnosis to help inform treatment.

What do you recommend for individuals who are not currently in therapy, but suspect they have an autism spectrum disorder?

As mentioned above, an evaluation is the most helpful tool to find an appropriate diagnosis. However, if you are not currently in therapy, finding a therapist is a great place to start. You can begin creating a relationship with a therapist, address current concerns, and after an evaluation, they can begin working through a more specific treatment plan with you.

What is a good resource for individuals wanting to learn more about autism?

A great resource to learn more about autism is the Autism Society of North Carolina: http://www.autismsociety-nc.org/

Autism Speaks: Autism Education & Resources | Autism Speaks

We are thrilled to welcome Elizabeth Brown, MA, MS, LCMHC-A, to the practice. She has extensive work experience in the school system and brings great knowledge and skills to serve clients here at Carolina Psychological Associates. She came on board the beginning of March and has hit the ground running. Keep reading to learn more about Elizabeth!

How long have you been working as a Licensed Clinical Mental Health Counselor?

I received my licensure in January 2023. Prior to my current position, I spent 23 years working as an elementary school counselor with both elementary and middle school age students. I retired from Guilford County Schools in December 2022.

Why did you choose this work?

Working as a mental health therapist gives me the opportunity to work intensively with my clients and their families.  I love the age range that I serve (ages 4-18) and the array of challenges and situations each day brings.  The families and youth I serve are highly motivated to work toward their goals and I am honored to help facilitate this in my role as a therapist.

What population of clients do you serve? Why that group?

I have loved working with young children and teens since I was in middle and high school myself. Perhaps because I consider myself a child at heart, I easily connect with the younger population I work with. You are never too old to play and learn new things!

What is something that you enjoy doing for fun?

I love to exercise and move my body whether through yoga, strength training, walking, biking or hiking.  I love to travel to new places and visit state and national parks. I am a “nature girl” and I love time outdoors, especially enjoying the beautiful hiking and biking trails in Greensboro. I love to spend time with my husband, Ray; our adult kids, Nicholas and Austin; and my goldendoodle, Scout. Every day is a gift and I try to celebrate the small events and never take them for granted.

Share a fun fact about yourself!

Fun fact, I went skydiving with my best friend from childhood to celebrate my 50^th birthday.