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5 Vagus Nerve Exercises to Ease Anxiety - October 12th, 2022

Polyvagal theory emphasizes the importance of the vagus nerve and the role it plays in a person’s mood.  The vagus nerve provides oversight to a person’s nervous system.  If the vagus nerve is nurtured, it can send signals to the brain that promote calm and happiness. Here are some simple exercises that may help shift your psychological state from anxious to calm!

Neck Stretch: Place your left hand at the top of your head and gently lean your head towards your right shoulder. Look up with your eyes and hold for a count of 30 seconds.  Repeat the same for the opposite side.  

Cold Water Exposure: Immerse your face, including your eyes, forehead, and majority of your cheeks in cold water for 15-20 seconds.  

Humming: Hum or make a sound with your vocal cords, like the “OM” used in meditation.  

Controlled Breathing: Breathe deeply and slowly from the abdomen. Envision the expanding of your abdomen and widening of your rib cage as you inhale. Exhale slower than you inhale and shoot for approximately six breaths per minute.

Foot Massage: Gently roll a frozen water bottle back and forth under your foot for one minute.  Repeat with the other foot.

Tamme Morse, LPCC

#Children and Family Counseling Associates Inc #Children and Family Counseling Associates #Children and Family Counseling Associates Inc. #cafca #CAFCA Inc #CAFCA Inc. #Tamme Morse #Harrodsburg #Kentucky #ky #october #2022 #mental health #mental health resource #mental health awareness #anxiety #anxiety awareness #vagus #vagus nerve #neck stretch #humming #breathing

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Anxiety in Children - March 31st, 2020

Anxiety in children is more prevalent today than ever before.  With the added stressor of the coronavirus lurking in their communities, the likelihood that a child’s anxiety level will increase is almost certain.  So how can we help these little people (and teenagers who think they are big people) cope during this especially stressful time?  Here are some suggestions:

1. Don’t leave them in the dark.  Explain to children, in age-appropriate terms, what is going on.  Without a factual explanation, children’s minds will race and create scenarios that are likely scarier than the true situation.  If the situation is left unexplained to them, they feel out of control and fearful.  Empower them to understand the situation and develop a plan to address it.  Fortunately, the Kentucky governor has done a fantastic job speaking to children and helping them better understand COVID-19, social distancing, and how to stay healthy at home.  There are social stories and videos online that do a good job of explaining the situation factually.  There are also many strategies children can be taught to empower them and give them a sense of control:

Wash your hands

No play dates with friends right now but you can play at home with your toys

Give yourself and others personal space (6 feet recommended)

Identify ways to stay connected with important people you cannot see in person (Face time, Zoom, texts, letters, emails)

2. Minimize their exposure to media coverage.  Information is important, but children process information they receive differently than adults.  It is not in the best interest of a child (or teenager who thinks they are grown) to have the T.V. or radio on all day tuned in to news coverage of COVID-19.  In fact, that’s not in the best interest of any of us.  Having the coronavirus coverage playing like background music will keep the stressful issue in the forefront of children’s minds.  Let’s not do that.  Let’s allow them to play, complete NTI work, eat their snacks, and take naps without stressful background noise.  

3.  Maintain some type of routine.  Children thrive on routines!  We have all had to adapt and develop new habits as a result of school closures, business closures, and fears of contracting or spreading the virus.  Map out the days ahead and develop a routine that can work for your child and family.  These routines will be person-centered where no two families’ routines will be the same. Don’t compare your routine to others- Any routine is acceptable…it just needs to be a daily map the child can maneuver.   Anxiety naturally decreases when children know what to expect. 

4.  Encourage positive coping skills. You don’t have to be a therapist to understand, use, and encourage coping skills.  Positive coping skills are abilities, activities, or strategies that help you manage an adverse situation in a healthy manner.  Help children manage their anxiety by encouraging proactive coping skills each day.  Encourage them to engage in hobbies they love- encourage exercise and creativity- encourage talking about feelings and validating emotions- encourage them to be silly- encourage them to care for their pets and organize their spaces- encourage them to read and listen to music- encourage them to help around the house and accomplish a task- encourage them to breath, and stretch, and color, and laugh!  If you need ideas for coping skills, just google “coping skills for children”.

5. Reach out if you need help.  You are not alone in this.  If your child already has a counselor, reach out to his/her counselor.  If you or your child need additional support, contact us at 733-9241.  We are providing Telehealth services (this is visual contact via computer, phone, or tablet through a secure platform such as ZOOM) that does not require you to come to the office.  Telehealth isn’t perfect, but it allows people to stay connected with their service provider in their most vulnerable times.  If your child is transitioning to Telehealth, explain to them it will be like an in-person session except done virtually!  They aren’t used to their therapists showing up on their screens.  Children think this is pretty cool. Together, we can help the children in our lives manage anxiety and come out healthy and happy on the other side.

Tamme Morse, LPCC

#Children and Family Counseling Associates Inc #CAFCA Inc #cafca #Tamme Morse #anxiety #anxiety in children #mental health #mental health resource #covid-19 #coronavirus

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Help Children Find Their Strengths and Interests - January 17th, 2022

Every child has strengths. Sometimes strengths are obvious and sometimes strengths are revealed through experiences. As parents, we have skill sets and interests we share with our kids, but there is a whole wide world of hobbies, activities, and skills. It’s important that children are given opportunities to identify their own interests and strengths, as they may be different from those of their parents. One of the best ways to promote strength-based development in children is to help them connect with different people and participate in various activities to find their niche. Here are suggestions to help children learn about their strengths and interests:

1. Contact the local parks and recreation and see what activities are offered.

Basketball, cheerleading, soccer, football, dance, karate, etc…

Determine what you can work into your schedule and budget to try. Even if a child is hesitant to participate, trying new activities is a good idea. There are often scholarships available if families do not have the financial resources to pay for activities.

2. Investigate what activities their school has to offer. Schools are gold mines of opportunities for involvement! There are various clubs and extracurricular activities, some even starting in elementary.

Clubs - There are book clubs, running clubs, art clubs, recycling clubs, dance clubs, math clubs, chess clubs, speech clubs, engineering clubs, fishing clubs, archery clubs, yearbook clubs, and drama clubs (just to name some). As children get older, there is student council, national honor society, fellowship of Christian athletes, theatre, choir, band, and organized athletics.

Academic teams

Forensic teams

E-sports teams

Sports teams

Performing arts

Student body government

3. Investigate what your community has to offer.

Theatre - There are local children’s theaters that offer amazing opportunities for kids! They may have an acting role, help with wardrobe and scenery, assist with lighting, or help with marketing.

Girl Scouts and Boy Scouts

4-H club offered through the county extension office

Art Center- There are various art classes and workshops offered for children

Gymnastics

Dance

Musical lessons or groups- instrumental or vocal

Karate

Hiking trails

Public swimming pools

Parks – skateboarding, shooting baskets, fishing, hitting softball/baseball, running, riding bikes, roller skating/rollerblading

4. Spend time with your children and show them what you know or learn something new together.

Cooking/baking

Sewing/crocheting

Working on cars

Repairing things around the house

Photography

Gardening/landscaping

Organizing

Exercising

Identifying insects, birds, trees, and flowers/plants

These are just a sampling of ways you can help your children find their strengths and interests. When children are plugged in and find something they are good at doing, they’re happier and healthier. Be creative and have fun!

Tamme Morse, MS, LPCC-S

#cafca #cafca inc #children and family counseling associates inc #mental health #mental health resource #children and family counseling associates inc. #harrodsburg #kentucky #tamme morse #2022 #january 17 #january #parenting resource #parenting #parenting resources #extracurricular

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Practicing Gratitude - January 11th, 2021

Practicing gratitude is a simple way to enrich your life.  All it takes is a commitment to acknowledge and absorb the things (people, opportunities, characteristics, material possessions, and environment) in your life for which you’re grateful.  We have a tendency to get caught up in daily demands and lose sight of the many positive experiences each day.  We rush from one task to another, not stopping to take in the blessings or good things that are all around us.  In fact, we often spend more time focused on what we don’t have rather than what we do have.  

Research has shown that being grateful increases happiness and longevity.  It’s a simple practice… free of charge…. It requires no special equipment and can occur anywhere at any time.  

Here are a few easy ways to begin or expand upon your gratitude practice:

Write down at least three things each day for which you are grateful.  This can be done in a gratitude journal, in a notebook, or on the “notes” of your phone.  You can do this at any time of the day or multiple times per day.  In the evening, before going to bed, is a good time to acknowledge your gratefulness.  It will help focus the mind on positive thoughts before drifting off to sleep.

Take time each day to really look at your surroundings and admire something beautiful. The possibilities are endless: a flower or plant, stars or clouds, a painting or picture, store fronts or delicious food…. There is beauty all around us.

Live in the here and now.  Be mindful of and involved in the present moment and do not fret about the past or the future.  

Tell people you are grateful for them and why.  This can be done in person, through a letter, via social media, or in a text or phone call.

Complete acts of kindness for others.  This is a way to pay forward the gratitude you’ve experienced.

Look at each day as a gift and commit to making it fantastic.  Time is not guaranteed.  Making the most of each of the days you live is an excellent expression of gratitude.

Make gratitude practice a habit by setting aside a certain time each day to be grateful.  You can meditate or reflect on what you were thankful for throughout your day.  Practicing gratitude makes perfect.

So, go be GREAT …. And GRATEFUL today (and each day forward)!

Tamme Morse, M.S., LPCC, Licensed Counselor and Program Director

#Children and Family Counseling Associates Inc #CAFCA Inc #cafca #Tamme Morse #gratitude #practicing gratitude #thankful #thankfulness #mental health #mental health resource

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What is a Mental Health Assessment? - November 25, 2020

I was referred to CAFCA for a mental health assessment.  What does that mean?

In simple terms, a mental health assessment is where a clinician learns about a client, identifies mental health issues that may exist, and generates recommendations for treatment.  

Clinicians use a variety of methods to learn about a client.  We gather information through interview, observation, screeners/checklists, rating scales, and the review of any previous mental health/physical health records. 

Interview: Psychosocial interviews provide an opportunity for clients to share about their life history, medical history, symptoms, support systems, and interventions that have been used. Interviews help build therapeutic rapport enabling clients to feel safe and validated. During the interview, clients share freely while the clinician guides the interview with open-ended questions.  

Observation: Client observation can reveal unspoken information that assists the clinician in diagnosing mental health issues and developing a treatment plan. Clinicians pay attention to a client’s body language, attitudes, facial expressions and verbalizations.  

Family or significant people interview: There are times other people will be interviewed in addition to the identified client.  Typically when working with young children, clinicians will interview the guardian or parent to gather information.

Checklists: Checklists, such as the Life Events Checklist, are tools that provide clinicians with insight into a client’s life.  Checklists can assist a client with identifying importation experiences in their lives, prompting clinicians to follow up and gather more details.  

Rating scales: Rating scales, such as the Beck Depression Inventory, are assessment tools that provide numerical data. Rating scales are beneficial because they help clients explain complex feelings in a succinct format. Rating scales provide baseline data and can be administered again at a later date to see what changes have occurred over time.

Record review: Any previous mental health records should be requested and reviewed.  

Once clinicians have gathered all the necessary information, they analyze the information and determine if the client symptoms meet DSM-5 criteria for a mental health disorder.  The results are discussed with the client and recommendations are made for treatment.

Tamme Morse, LPCC

#Children and Family Counseling Associates Inc #CAFCA Inc #cafca #Tamme Morse #mental health #mental health resource #mental health assessment

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Diagnosing ADHD - October 12th, 2020

Help!  Does my child have ADHD?  Attention Deficit Hyperactivity Disorder can present itself in different ways among children.  It may begin with a teacher expressing concern during a parent/teacher conference that the child is easily distracted or the parent recognizing the child is hyper and can’t sleep at night.   Diagnosing Attention Deficit Hyperactivity Disorder, or ADHD for short, is a process of gathering and analyzing information about the child.  There isn’t a single definitive test to determine the diagnosis, but rather hours of interviewing, observing, screener completion, history review, and gathering feedback from those working closely with the child (parent, daycare worker, and/or teacher).  

The Diagnostic and Statistical Manual of Mental Disorders (DSM) is used to determine if the child’s symptoms meet criteria for an actual diagnosis for ADHD.   For a child to be diagnosed with ADHD, he must exhibit at least six out of nine symptoms related to inattention and/or hyperactivity prior to the age of 12.  These symptoms must also interfere with the child’s functioning across settings (school, community, and home).  It’s important to understand that having characteristics of ADHD in only one setting may mean the child is dealing with situational/environmental issues as opposed to ADHD.

The child/parent/teacher will be interviewed using a standardized ADHD rating scale

The child/parent/teacher will complete other rating scales and questionnaires to determine if another disorder or condition may be responsible for the child’s symptoms (learning disability, developmental disorder, mood disorder, anxiety disorder).  If necessary, additional testing (intelligence testing or academic testing) will occur to rule out other causes of the symptoms.

A physical exam is recommended to rule out any physical or medical issues that may be contributing to the symptoms (hearing and vision screenings).

A comprehensive social history will be gathered focusing on the child’s life experiences.  The child’s life events are a critical component of the diagnostic process.  If a child has experienced trauma or chronic stress, the symptoms of concern may be mimicking ADHD while being caused by something else entirely.

A comprehensive family history will be gathered to determine what, if any, mental health issues tend to run in the family.

Once the diagnostic process is complete, a plan of action can be developed to address the child’s symptoms and promote positive change.  The good news is ADHD is manageable!  If the child is determined to have ADHD, therapy, academic accommodations, and medication are all ways to assist a child in thriving with ADHD.  

#Children and Family Counseling Associates Inc #CAFCA Inc #cafca #Tamme Morse #adhd #mental health #mental health resource

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The Importance of Mentorship - January 8th, 2019

Mentors come in all shapes and sizes.   There doesn’t have to be a formal program in place for mentoring to occur.  I’d say most of us have been on the receiving and giving end of a mentor relationship, even if we didn’t realize it at the time.  To be a mentor means to share knowledge or experience with someone else- to guide a mentee in a positive direction and encourage him/her every step of the way.  It also means listening to and understanding the needs of your mentee.  

I had the privilege of being a mentor through the Kids Hope USA program for several years.  If you’re not familiar with Kids Hope, it’s a church-school mentoring program that enriches the lives of children.  Mentors from a local church are paired with an at-risk elementary school child.  The mentor commits one hour per week to the child for the school year.  I was even able to follow my mentee from one grade to the next, continuing our mentoring relationship beyond one year.  What a rewarding experience this was, for me and for her.  My mentee looked forward to my visits; she’d tell me about her day’s activities, show me school work, eat lunch with me, talk to me about her family, make crafts and play games with me.  She would proudly tell her friends that she was going to spend time with her mentor. She valued me.  She valued our time together.   I was energized by her, and I can’t think of anything more important I could have been doing.   

I still see my mentee now and then. We give each other a big hug and chat about what she’s up to these days.  We have a bond that was forged from just one hour, once a week.  If you get a chance to be part of a mentoring program, I encourage you to take it.  You’ll make a life-lasting impact on someone while experiencing your own personal reward.  

Tamme Morse, LPCC

#Children and Family Counseling Associates Inc #CAFCA Inc #cafca #Tamme Morse #mentor #mentoring #mentorship #mental health resource

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January 3rd, 2019

With a new year, comes resolutions.  How would you like to manage anxiety more successfully this year?  It’s possible!  The key is not allowing your worry monster (one of my favorite ways to explain the cycle of anxiety to children) to grow too large.  A small amount of anxiety is healthy.  It keeps us on our toes and helps us perform tasks with efficiency and success.  The anxiety problem develops when we worry excessively and/or unnecessarily.  Rumination over those worries begins to impede our happiness. Here are 5 proactive strategies to manage anxiety before your worry monster grows out of control! (The more you feed him, the bigger he gets). 1. Seek organization!

Declutter your work space, home, and car to create peace and set the stage for success. There are lots of tips online to organize your space- decluttering is the new rage.  Strive for minimal objects (less to keep up with and maintain) that include the necessities to perform your home and work tasks.  Decluttering is an entire blog post in itself, but you get the idea.  

Keep a calendar with appointments to know what is expected each day

Make a reasonable list of things you would like to accomplish during the day and mark them off once complete. The key word here is “reasonable”.  Creating lists that go on for notebook pages is not reasonable.  I recommend making the list the day before you want to tackle it.  If you don’t get everything done, it’s ok!  Simply move the incomplete tasks to the next day’s list.

2.  Incorporate physical activity into each day.  Exercise is scientifically proven to prevent and reduce anxiety.  So, why don’t we do it more?   Because exercise makes us breathe hard and doesn’t always feel good.  It also gets in the way of surfing the internet and watching our favorite Netflix series.   Exercise is a free and proven successful strategy to manage anxiety.  We should use it. 3.  Nix the Negative Nelly.  Be grateful.  Looking at the things in your daily life that are positive distracts the brain and shifts the focus from anxiety to thankfulness.   Sleep on a soft bed last night?  Have a hot cup of coffee to start your day?  Have a roof over your head?  Have a way to get to work?  Have someone who loves you?  Have something you’re looking forward to doing? I could go on and on. 4.  In counseling, we teach coping skills.  This is one of my favorites: incorporate something you love into each day.  A favorite food, a yummy smelling candle, a chat with your best friend, a walk with your dog, a game with your child, a chapter read in a book, listening to music, taking a bubble bath.  Every person is different.  Find your joy makers. 6.  When a worry comes into your mind, write it down (on paper or in your “notes” on your phone).  Determine if your worry is something you have any control over.  If you DO have some control over it, write down a plan for addressing the worry.  For example, let’s say you’re worrying about how you will pay for your child’s college education- write down some ideas of how to pay for your child’s education, including applying for loans, researching scholarships from the fastweb scholarship page, picking up an extra shift at work.  Often times just having a plan is enough to alleviate the anxiety. Now, go on and get started.  Here’s to a new year of managed anxiety and a starved worry monster! Tamme Morse, LPCC

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