Welcoming Sasha Bergeron to CCM and Adding a Psychiatric Offering to Our Practice

We have some exciting news! We are welcoming Sasha Bergeron, a psychiatric nurse practitioner (PMHNP-BC) to the CCM staff, who specializes in integrative, evidence-based medication management services. Adding a prescriber to CCM allows clients to get both psychiatric and psychological care under the same roof with clinicians who work collaboratively towards treatment goals. When clinicians are at separate locations, it can be difficult to regularly communicate and stay on the same page regarding updates. This approach allows for more comprehensive treatment to assist clients even more. Sasha is an empathic practitioner who partners with her patients to create a strong therapeutic rapport, ed

Social Connection Physical Distancing | Notes From 4/27/2020 Free Chat with CCM

Holding space is sitting with someone in their discomfort as opposed to heroing them, trying to fix it for them “I can see this is really hard for you” as opposed to trying to fix “why don’t you try _____”, It's very liberating to not to have to fix someone's problem and in fact you can’t fix it Get rid of expectations of outcome in your dealings with others Boundaries not only help you but help others involved It's challenging to find the balance of showing up for someone and holding space but also respecting their boundaries, hard balance to strike

Social Connection Physical Distancing | Notes From 4/24/2020 Free Chat with CCM

Setting boundaries between work and leisure time, set alarms for the beginning and end of work day Schedule days off Ask for the things you need without apology, you could be working too much because you feel guilty for having a job when so many are unemployed Make a sign that says "self care and thrive" as opposed to "don’t crash and burn" If you focus on what you aren’t supposed to do that is what you will create Use your time off so you can work optimally Don't just do something, sit there Between stimulation and response there is a pause, and in that space there is choice for response and freedom- Victor Frankl Shift from a "yes ....but" to a "yes ....and," you can hold both, yes other p

Social Connection Physical Distancing | Notes From 4/22/2020 Free Chat with CCM

Going through struggles with people you are living with is very, very common Remember that people who are in your environment who may be trying to control everything are doing so to soothe their own anxiety, try to shift to a feeling compassion towards them When we let go of trying to control of things, we come back to the present moment It is so illusory to think we are in control of things, we can take actions to minimize risk, but control is basically not within the realm of possibilities Being in the moment also includes planning, what we do want to avoid is the future oriented fear about things that my or may not happen ASk yourself, Is the thing I'm about to do a response to an emotion

Social Connection Physical Distancing | Notes From 4/20/2020 Free Chat with CCM

Risk assessment for different set of friends can be different, try not to go to a place of judgement, we have the power make our decisions accordingly on how we interact with them Don’t take it personally if people cross the street to get further away from you Continue to remind yourself that this will eventually be over, there will be a time when the number of cases significantly lowers, life will go back to somewhat normal. This isn’t going to be forever Try to avoid future based thoughts, only this moment exists and we do have control how we move forward, try not to spend too much time in the future, just acknowledge it and bring yourself back to the here and now Being in the moment will

Social Connection Physical Distancing | Notes From 4/17/2020 Free Chat with CCM

When we allow ourselves to sit with our feelings, we realize we can tolerate those feelings and they are not actually that bad, build up a tolerance Send mail to your friends, people love getting mail, cards and letters Shift to think about the other person as opposed to getting caught up in wondering what they are thinking about me Focus on the good things more, be aware that the bad things have more power to grab our attention People are struggling more than you think they are, people not making eye contact isn’t necessarily about you, they are probably struggling within themselves

Social Connection Physical Distancing | Notes From 4/15/2020 Free Chat with CCM

Remember that feelings are like waves, they come and go You can start your day over at any time When we make ourselves vulnerable and let other people know, it connects us to each other Connection with nature is so healthy for us, brings us into an awareness of the here and now What works for one person in relieving stress and anxiety does not necessarily work for all, it's not a one size fits all thing Share a music playlist or a playlist of comedy bits to share with others to connect Scheduling a call with a friend or family members is comforting and helps to structure time and have something to look forward to Send a text to let someone know you are thinking about them, if time is short f

Social Connection Physical Distancing | Notes From 4/13/2020 Free Chat with CCM

Be grateful for the little things Break big tasks down into small tasks, set a timer for a small increment of time, this will help you to start somewhere, taking a before and after picture of your task is very reinforcing and gratifying Put your phone on airplane mode for a little while if you are feeling sensory overload, technology holiday Meditation helps center us, that frenzied state is not productive at all Call family and friends and connect with them about something else besides the corona virus, about cooking or the pets, etc. Progressive or paired muscle relaxation techniques or meditations can help you to learn the difference in feeling when your muscles relaxed versus tensed, hel

Social Connection Physical Distancing | Notes From 4/10/2020 Free Chat with CCM

Keep hope in your heart that this is not going to last forever Know that other people are in the same boat, most all single people are struggling right now, missing human touch Continue to fill in your planner with activities: ie: clean out drawer, exercise, fill in with small projects etc. To just be in the world now there is emotional toll that were not even aware of, like a tab or program running in the background sapping our energy and stamina Anxiety bell curve: Anxiety can help us be more productive for a short amount of time but after a certain level anxiety dramatically decreases our productivity When dealing with interpersonal problems with spouse or other, allow yourself to just be

Social Connection Physical Distancing | Notes From 4/8/2020 Free Chat with CCM

Remembering other hard times you’ve been through in your life can provide comfort and hope to us that we will get through this too This is an opportunity to really feel our feelings and not distract ourselves with so many to do list items and being constant busy We are biologically programmed to avoid discomfort, touch a hot stove and we recoil, it’s the same with uncomfortable feelings, we go to being busy to avoid emotions, Accepting ones vulnerability is a sign of strength as is showing up as you authentically are It important to acknowledge our feelings and thoughts but not necessarily feed them be careful with who you are vulnerable; some people may be weeded out of our circle and that’

Social Connection Physical Distancing | Notes From 4/6/2020 Free Chat with CCM

*We are a society that is so focused on getting things done and doing, maybe the universe is giving us an opportunity to reset, and am opportunity to just be and not do *a lot of people who are “getting so much done” are often times expressing their anxiety in that busyness *we have to give ourselves a break, we are all doing the best that we can, it's a common theme that we feel like we aren’t getting anything done *Online groups- on purpose women- for women. *Groups from The Mighty Stuck Inside? Come Hang Out With Us!

Social Connection Physical Distancing | Notes From 4/3/2020 Free Chat with CCM

*When we are having a hard time sleeping it's often because our mind is spinning, Insight timer app, helps for sleepless, helps turn your attention elsewhere, Calm app, sleep stories, before sleep meditations, you can even turn those apps on in the middle of the day to initiate a relaxed response *It's important to draw healthy boundaries in terms of taking care of self and others, Parable of the two wolves, where you put your attention is what will grow and flourish *It's important to figure out what amount of news is right for you, the sensationalism of the news doesn’t necessarily match what’s happening *realize that the roller coaster of emotion is going to be there, try out a different

Social Connection Physical Distancing | Notes From 4/1/2020 Free Chat with CCM

*It’s ok to be outside and it’s necessary for your mental health as well as to break up the day *Try to do things that bring you joy, crafts etc. *introverts, check up on your extrovert friends! *It’s ok to experience the discomfort of these times without having to change it into positive all the time *There’s no right or wrong in how to deal with this, you are exactly where you need to be…. Allow that! *one step, minute, day at a time *access to a variety of online yoga classes is a huge positive right now, access to teachers and classes that ordinarily are far away or otherwise inaccessible. *cut yourself some slack right now, its ok to be lazy and/or take a nap *don’t judge your judging,

Social Connection Physical Distancing | Notes From 3/30/20 Free Chat with CCM

*Focus on not feeding sources of negativity and nastiness while still having your voice heard *Remember that a lot of the nastiness comes from fear, shame=blame *Remember that people are doing the best that they can *Be available to your children as a playmate, this way you can give your kids that social connection that they need while keeping them safe *When kids know what the boundaries are it brings kids a sense of safety *Validate your children’s feelings while at the same time sharing how you are keeping yourselves safe *Sometimes anxiety is expressed as anger and irritability *Asking other people about their ideas around social distancing, approaching them with a sense of curiosity rat

A Poem to Keep Perspective

During this time we are feeling a variety of things. Often we can choose where we place our attention. This poem is a good reminder about the internal struggle that exists and how you can feed what will make you feel better in the long run. Two Wolves A Cherokee Legend An old Cherokee is teaching his grandson about life. "A fight is going on inside me," he said to the boy. "It is a terrible fight and it is between two wolves. One is evil - he is anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego." He continued, "The other is good - he is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, g


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Phone: 301-519-8010

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