laura83712 - Heart and Mind Counseling

Embracing Spring: The Importance of Play for Adults

With the temperatures slowly climbing, I have been thinking about the natural inclination we have this time of year to open our doors and venture out. As the world shakes off winter’s chill and bursts into color, spring invites us to step outside, breathe deeply, and embrace a sense of renewal. While children naturally respond to this shift with play—running through fields, climbing trees, and chasing butterflies—may adults forget that play is just as essential for them.

In our busy, responsibility-filled lives, play is often dismissed as frivolous, something we “grow out of.” But research suggests that play is vital for mental health, creativity, and overall well- being at any age (Brown & Vaughan, 20009). And what better time to rediscover play than spring, when nature itself seems to be celebrating?

THE SCIENCE OF PLAY AND WHY ADULTS NEED IT
Play isn’t just about having fun; it has profound benefits for the brain and body. Studies show that engaging in playful activities:

*Reduces stress by lowing cortisol levels and boosting mood-enhancing endorphins. Playful activities lower cortisol (the stress hormone) while increasing dopamine and endorphins, improving mood and resilience (Siviy & Panksepp, 2011).

*Strengthens relationships by fostering connection and laughter. Shared play fosters trust and cooperation in relationships (Gordon, 2014).
*Encourages creativity and problem-solving by allowing the mind to think freely and experiment. Play encourages flexible thinking and innovation by activating Neural pathways associated with learning and adaptability (Bateson & Martin, 2013).

*Promotes physical health by getting us moving in enjoyable, low-pressure ways. Outdoor play improves cardiovascular health, mobility, and overall fitness (Burghardt, 2011).

SPRINGTIME INVITATIONS TO PLAY
Spring provides the perfect backdrop for rekindling our playful spirit. Here are a few ways to embrace the season with a sense of fun:

1. Move Like a Kid Again–Run through a meadow, balance on a log, hop on a swing, or ride a bike with no destination in mind. Let movement be about joy, not just exercise. Research shows that engaging in movement purely for enjoyment leads to long-term motivation and adherence (Rhodes & Kates, 2015).

2. Get Your Hands Dirty—Nature-based play has been linked to lower stress levels and increased happiness (Bratman et al., 2015). Plant flowers, dig in the dirt, or make a bouquet of wildflowers. Engaging with nature through touch can awaken a childlike sense of wonder.

3. Play with Art—Draw with sidewalk chalk, paint outside, or press flowers between the pages of a book. Let go of the need for perfection and just create.

4. Engage in Lighthearted Competition—Games spark dopamine release, which boosts motivation and engagement (Howard-Jones, 2011). Play frisbee, start a game of tag, or try your hand at a spring scavenger hunt. Games help us reconnect with the sheer delight of doing something for the fun of it.

5. Go on a Micro-Adventure—Exploration fuels curiosity and mental rejuvenation (Kuhn & Gallinat, 2014). Take a spontaneous day trip, explore a new hiking trail, or simply wander with a plan. The act of exploring, even close to home, can reignite a playful mindset.

6. Laugh and Be Silly—Laughter reduces stress, strengthens immunity, and enhances social bonds (Martin, 2001). Watch something that makes you laugh, make up a goofy dance, or play with a pet. Laughter and silliness can be the quickest way to shake off stress and reconnect with joy.

GIVING YOURSELF PERMISSION TO PLAY
One of the biggest barriers to play for adults is the belief that it’s “wasting time.” But in reality, play is deeply productive—it fuels creativity, strengthens resilience, and help us approach life with more light-heartedness. Play isn’t about maturity, it’s about staying open to joy, curiosity, and spontaneity.

Stuart Brown, PhD, a leading play researcher puts it: “The opposite of play is not work. The opposite of play is depression”.

This spring, give yourself the gift of permission to let go, to be curious, to embrace joy for its own sake. Step outside, take in the colors, and let yourself play. The world is waking up—why not wake up your playful side, too?

Questions for Reflection

1. When was the last time you truly played-without an agenda or goal?
2. What activities make you lose track of time and feel completely immersed?
3. How did you play as a child, and how does that compare to how you “play” now?
4. How does society view play for adults, especially women? Do you feel pressure to be productive instead?
5. What messages did you receive growing up about play and leisure?
6. Do you think women feel more guilt/shame about prioritizing play than men? Why or why not?

7. How does play contribute to your emotional and physical well-being?
8. What are the biggest obstacles that keep you from playing more?
9. How does play affect your relationships?
10. If time, money, and responsibilities weren’t an issue, what kind of play would you prioritize?
11. How can you integrate more play into your daily or weekly routine?

References
Bateson, P., & Martin, P. (2013). Play, Playfulness, Creativity and Innovation. Cambridge University Press.

Bratman, G.N., Hamilton, J.P., Hahn, K.S., Daily, G.C., & Gross, J.J. (2015). Nature experience reduces rumination and subgeneal prefrontal cortex activation. Proceedings of the National Academy of Sciences,
112 (28), 8567-8572.

Brown, S., & Vaughan, C. (2009). Play: How it Shapes the Brain, Opens the Imagination, and Invigorates the Soul. Avery.

Burghardt, G.M. (2011). Defining and recognizing play. The Oxford Handbook of the Development of Play.

Gordon, G. (2014). Well played: The origins and future of playfulness. American Journal of play, 6(2), 234- 256.

Howard Jones, P (2011). The neuroscience of creativity and play. Neuroeducation: Research & Practices, 2(1), 15-22.

Kuhn, S., & Gallinat, J. (2014). The neurobiology of adventure. Frontiers in Psychology, 5, 10-18.

Martin, R.A. (2001). Humor, laughter, and physical health: Methodological issues and research findings.

Psychological Bulletin, 127 (4), 505-519.

Rhodes, R.E., & Kates, A. (2015). Can the affective response to exercise predict future exercise participation?Psychology of Sprot and Exercise, 16, 17-32.

Siviy, S. M., & Panksepp, J. (2011). In search of the neurobiological substrates for social playfulness in mammalian brains. Neuroscience & Biobehavioral Reviews, 35(9), 1821-1830.

The Power of Mindfulness: A Path to Inner Peace

I have been reflecting a lot lately about how to protect our inner peace. In our face-paced world, and especially with the national and global challenges we face, mindfulness has emerged as a powerful tool for cultivating peace, focus, and mental clarity.

Mindfulness has been around for centuries and is supported by modern research. Simply put, mindfulness means paying attention to the present moment without judgment. It’s about acknowledging our thoughts, emotions, and body sensations as they arise, rather than becoming consumed and focused on them.

Benefits of a mindfulness practice include:
1. Reduced stress: studies show that mindfulness lowers stress by breaking the cycle of anxious thoughts and thought patterns that lead to stress.
2. Improved focus: a regular mindfulness practice can improve concentration, helping us stay focused in a world full of distractions.
3. Improved emotional resilience: by being more present, mindfulness can help us manage difficult emotions more effectively, thereby increasing resilience.

Simple Ways to Start
You don’t need to spend hours doing meditation in order to benefit from a mindfulness practice. Start small:

1. Mindful breathing- Focus on your breath for a few minutes. Notice how it feels to inhale and then exhale. When your mind wanders, gently bring it back to your breathing.
2. Body scan- Pay attention to how each part of your body feels. Start with your toes and move up to your head. Spend just a few seconds on each body part.
3. Mindful eating- Savor each bite, noticing flavors, colors, textures and aromas.

The takeaway
Incorporating mindfulness into daily life does not require a big time commitment. It only requires a willingness to be present. By practicing mindfulness, you may find yourself feeling calmer, clearer, and more connected to life’s simple, beautiful moments.

References
Chiesa, A., Calati, R., & Serretti, A. (2011). Does mindfulness traiing improve cognitive abilities?

A systemic review of neuropsychological findings. Clinical Psychology Review, 31(3), 449-464. https://doi.org/10,1016/j.cpr.2010.11.003

Kabat-Zinn, J (1990). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness.

Delta.Segal, ZV., Williams, J.M.G., & Teasdale, J.D. (2013). Mindfulness0based cognitive therapy for depression (2 nd ed.). Guilford Press.

The Rise of Anxiety: Why We’re More Stressed Than Ever and How to Cope

Living in Idaho, state with tons of access to the healing benefits of being in nature, does not automatically make it immune from the challenges of living in our modern world. Anxiety levels are at an all-time high, and it’s no surprise why. We’re living in an era filled with uncertainty, conflict, and overwhelming stressors. From financial instability and political division to climate change and the isolating effects of technology, modern life presents constant challenges that can leave us feeling drained and anxious.

While anxiety is a natural response to stress, chronic and overwhelming worry can take a toll on both our mental and physical health. Understanding the factors contributing to rising anxiety levels—and learning how to manage them—can help us regain a sense of balance and peace.

Why Anxiety is on the Rise

Political Uncertainty and Social Division

The political climate is more polarized than ever, and many people feel a constant sense of unease about the future. Heated debates, misinformation, and social unrest can make it difficult to escape from feelings of worry and frustration. Political stress can also strain relationships with family, friends, and coworkers, leading to increased anxiety and social tension (American Psychological Association, 2023).

2. Financial Stress and Economic Uncertainty

Inflation, job instability, and the rising cost of living are major sources of stress. Many individuals and families are struggling to make ends meet, which can lead to persistent anxiety about the future. Financial stress is closely linked to mental health challenges, as the uncertainty of meeting basic needs can trigger a heightened fight-or-flight responses (Consumer Financial Protection Bureau, 2022).

3. Climate Change and Environmental Anxiety

With extreme weather events, natural disasters, and concerns about the planet’s future, climate anxiety is becoming a growing mental health issue. Many people feel powerless in the face of global environmental challenges, leading to feelings of helplessness and despair. (Clayton Kamp; Karazsia, 2020).

4. The Dark Side of Social Media

While social media connects us, it also fuels anxiety. The constant flood of negative news, online arguments, and unrealistic portrayals of people’s lives can contribute to comparison, self-doubt, and a heightened sense of fear. Doomscrolling-endless consuming distressing content- keeps out nervous system in a state of hyperarousal, making it difficult to relax (The Pew Research Center, 2023).

5. Increased Isolation, Loneliness, and Disconnection

Despite being more “connected” than ever through technology, many people feel lonelier than ever. Remote work, the decline of community spaces, and post-pandemic social shifts have led to a decrease in face-t-face interactions. Human connection is essential for mental well-being, and its absence can contribute to anxiety and depression (Holt-Lunstad et al., 2015).

How to Cope with Anxiety in a Stressful World.

Set Boundaries with News and Social Media:

Limit exposure to distressing news and social media.
Unfollow accounts that make you feel anxious of inadequate.
Take regular breaks from screens and engage in real-life activities.

2. Prioritize Real Life Connection

Make time for in-person interactions with family and friends.
Join local groups, clubs, or volunteer opportunities to foster a sense of community.
Reach out to loved ones when feeling isolated- small connections make a big difference.

3. Practice Mindfulness and Stress-Reduction Techniques

Engage in deep breathing, meditation, or progressive muscle relaxation.
Try journaling to process emotions and worries.
Spend time in nature- fresh air and green spaces have a calming effect on the nervous system.

4. Focus on What You Can Control

Instead of ruminating on global issues, find small ways to make a positive impact (e.g., voting, community activism, reducing waste).
Break overwhelming tasks into small, manageable steps.
Practice gratitude- acknowledge the good things in your life, no matter how small.

5. Take Care of Your Physical Health

Exercise regularly to reduce stress hormones and boost mood.
Prioritize sleep- chronic sleep deprivation worsens anxiety.
Eat a balances diet and avoid excessive caffeine and alcohol, which can contribute to anxious feelings.

6. Seek Professional Help

If anxiety is interfering with daily life, consider speaking with a therapist or licensed counselor. Therapy can provide tools to manage stress, reframe anxious thoughts, and build emotional resilience. Support groups and mental health resources can also be valuable for navigating difficult times.

Final Thoughts

Anxiety is a natural response to the world we live in, but it doesn’t have to control our lives. By setting boundaries, fostering real connections, practicing self-care, and seeking support when needed, we can manage anxiety and find a sense of calm amid the chaos. While the world may feel uncertain, we can cultivate an inner peace by focusing on what we can control and prioritizing our mental well-being.

If you’re struggling with anxiety, remember- you’re not alone, and help is available. Small changes can make a big difference in finding balance in an increasingly stressful world. Feel free to reach out to my office if you’d like to schedule an individual or couples’ counseling session or if you would like to participate in a weekly women’s self-care group.

References
American Psychological Association. (2023). Stress in America 2023: A nation under pressure. Retrieved from www.apa.org.

Clayton, S., & Karazsia, B. (2020). J Development and validation of a measure of climate change anxiety. Journal of Environmental Psychology, 69, 101434.

Consumer Financial Protection Bureau. (2022). Financial well-being in America. Retrieved from www.consumerfinance.gov

Holt-Lunstad, J., Smith, T.B., Baker, M., Harris, T., & Stephenson, D. (2015). Loneliness and social isolation as risk factors for mortality: A meta-analytic review.

Perspectives on Psychological Science, 10 (2), 227-237. Pew Research Center. (2023).

Social media and mental health: The impact on anxiety and well-being. Retrieved from www.pewresearch.org

The Power of Self-Compassion: Nurturing Inner Growth and Resilience

Ever since I began studying and practicing self-compassion many years ago it has become one of my favorite topics to discuss with clients. There are so many benefits we can gain from truly understanding and practicing self-compassion skills.

I am excited to share some of those

benefits and some of what we have learned through years of rigorous research in the area of self-compassion.

In today’s fast-paced and achievement-oriented culture, people often measure their self-worth by society’s standards. This can lead to relentless self-criticism, stress, and burnout. Practicing self-compassion provides a way to counter these pressures and promotes emotional well-being
and resilience. Unlike self-esteem, which is often on conditional performance or approval (and typically involves being “better than”), self-compassion involves treating oneself with kindness and understanding during times of failure or difficulty.

What is Self-Compassion?

Kristen Neff, a leading research in the field, defines self-compassion as the ability to be warm and understanding toward oneself during difficult times, rather than being overly judgmental or critical (Neff, 2003). Self-compassion is grounded in three core components:

1. Self-Kindness: Instead of harsh self-criticism, self-kindness encourages gentleness and
understanding toward one’s flaws and mistakes.

2. Common Humanity: This aspect emphasizes that suffering and imperfection are
universal experiences, helping individuals feel connected rather than isolated.

3. Mindfulness: Mindfulness involves being present with one’s emotions in a balanced way—acknowledging painful feelings without overidentifying with them or pushing them away.

Self-compassion, therefore, is not self-pity or indulgence, which is what many might believe. Instead, it is a balanced and caring approach to oneself that can create increased emotional resilience and inner peace.

Why Self-Compassion Matters

1. Mental Health Benefits-self-compassion has been shown to improve mental health challenges such as depression, anxiety, and stress. A meta-analysis by MacBeth and Gumley (2012) found that higher levels of self-compassion are strongly associated with lower levels of distress. By fostering a kinder inner-dialogue, self-compassion helps reduce the harsh self-criticism that often leads to negative emotions.
2. Physical Health Impacts-Interestingly, self-compassion also impacts physical health. Research suggests that individuals with higher levels of self-compassion are more likely to engage in health-promoting behaviors, such as regular exercise, healthy eating, and getting enough sleep (Sirois et al., 2015). By reducing stress levels and fostering a balanced lifestyle, self-compassion can indirectly improve overall well-being.

3. Better Relationships-Practicing self-compassion not only benefits the individual, but also enhances interpersonal relationships. People who are kind to themselves are more likely to extend kindness, empathy, and patience to others. They are less prone to defensiveness or blame in conflicts, leading to healthier and more fulfilling interactions
(Neff, 2003).

Self-Compassion vs. Self-Esteem

While self-esteem and self-compassion are often seen as being similar they differ in key ways.

Self-esteem refers to one’s overall sense of worth and is often contingent on being better than others or achievements. In contrast, self-compassion is unconditional; it doesn’t require success in order to be present.

Research indicates that self-esteem can sometimes lead to narcissism, defensiveness, or a fear of failure, because it relies heavily on external validation (Neff & Vonk, 2009). Self-compassion, on the other hand, is not conditional. It does not require success to be present. It fosters a stable sense of self-worth that persists even in the face of failure. This distinction makes self-compassion a healthier and more sustainable form of self-regard.

The Neuroscience of Self-Compassion

The benefits of self-compassion are supported by neuroscience. Studies have shown that self-compassion activates the parasympathetic nervous system, promoting relaxation and reducing stress. Conversely, self-criticism triggers the threat-defense system, releasing cortisol and
other stress hormones (Gilbert, 2010).

Regularly practicing self-compassion can rewire the brain to respond to challenges more constructively. Neuroplasticity—the brain’s ability to reorganize itself—allows self-compassionate habits to strengthen over time, fostering a greater sense of inner peace and
resilience (Neff & Germer, 2013).

Practical Strategies to Cultivate Self-Compassion

Building self-compassion is a practice that requires intentionality and effort. Here are some evidence-based strategies to integrate into daily life:

1. Challenge Self-Critical Thoughts-Start by noticing when your inner critic takes over. Replace harsh judgments with compassionate, encouraging language. For example, instead of saying, “I always mess things up,” try reframing it as “I’m doing my best, and its okey to make mistakes.”.

2. Engage in Loving-Kindness Meditation-Loving-kindness meditation involves silently repeating phrases that express goodwill towards yourself and others, such as “May I be happy. May I be healthy. May I be at peace.” Research shows that this practice enhances self-compassion and reduces negative emotions (Hofmann et al., 2011).

3. Write a Self-Compassionate Letter-When facing a challenge, write yourself a letter as if you were comforting a close friend. This exercise can help shift your perspective and create emotional distance from self-critical thoughts.

4. Normalize Imperfection-Remind yourself that everyone experiences struggles and setbacks. This perspective, known as common humanity, helps reduce feelings of isolation and shame.

5. Use Self-Compassionate Touch-Research indicates that simple physical gestures, such as placing a hand on your heart or giving yourself a gentle hug, can activate feelings of safety and care (Neff, 2023). These gestures signal to your body that you are worthy of kindness.

6. Practice Mindful Awareness-Mindfulness is a cornerstone of self-compassion. Regular mindfulness practice can help you observe negative emotions without being consumed by them. Apps, guided meditations, or mindful breathing exercises are excellent tools to build this skill.

Challenges to Self-Compassion

While self-compassion offers many benefits, some people may find it challenging to practice. Cultural norms that prioritize toughness and self-reliance can make self-compassion feel unfamiliar or even uncomfortable. Additionally, some people fear that being kind to themselves will lead to complacency or lack of motivation.

However, research counters this misconception. Self-compassionate people are more likely to take responsibility for their actions and learn from their mistakes because they feel supported rather than shamed (Neff & Germer, 2013). Viewing self-compassion as a source of strength
rather than weakness can help overcome these barriers.

The Ripple Effect of Self-Compassion

The benefits of self-compassion extend far beyond the individual. When people treat themselves with kindness and understanding, they become better equipped to contribute positively to their families, communities, and workplaces. Self-compassion fosters empathy, patience, and cooperation, creating a ripple effect that can transform relationships and social
dynamics. In educational and professional settings, for example, self-compassionate individuals are more resilient to criticism and setbacks, enabling them to persevere and succeed. Similarly, parents who model self-compassion can pass these values on to their children, promoting healthier

emotional development and coping skills.

Conclusion

In a world that often demands perfection and constant achievement, self-compassion offers a revolutionary path to inner peace and resilience. By embracing self-kindness, acknowledging common humanity, and practicing mindfulness, you can transform your relationship with yourself and navigate life’s challenges with greater ease.

The practice of self-compassion is not just an act of kindness—it is a profound form of self-care that nurtures emotional well-being, strengthens relationships, and inspires personal growth. As Kristen Neff (2003) observes, self-compassion is not about avoiding life’s difficulties but about
facing them with an open heart.

References

Bluth, K., & Neff, K.D. (2018). New frontiers in understanding the benefits of self-compassion.
Self and Identity, 17 (6), 605-608. https://doi.org.

Gilbert, P. (2010). Compassion-focused therapy; Distinctive features. Routledge.

Hofmann, S.G., Grossman, Pl, & Hinton, D.E. (2011). Loving-kindness and compassion meditation; Potential for psychological interventions. Clinical Psychology Review, 31 (7), 1126-1132. https://doi.org

MacBeth, A., & Gumley, A. (2012). Exploring the role of self-compassion in mental health: A meta-analysis of the benefits of a self-compassionate attitude. Clinical Psychology Review, 21 (6), 545-552.https://doi.org.

Neff, K.D. (2003). Self-compassion; An alternative conceptualization of a healthy attitude toward
oneself. Self and Identity, 2(2_, 85-101. https://doi.org

Neff, K.D., & Germer, C.K. (2013). A pilot study and randomized controlled trial of the mindful self-compassion program. Journal of Clinical Psychology, 69(1).

HOW NATURE THERAPY CAN IMPROVE MENTAL HEALTH

Remember when you were a kid and how good it felt to walk barefoot on the grass? Or in the sand? Do you remember the magic of watching the clouds and then seeing if you could see objects in the cloud shapes? Do you remember the feel of the sun on your skin? Being outside and in nature heals. We feel it and know it instinctively. And yet, with our busy lives many of us find it challenging to spend time in nature, soaking up its many benefits. Mental health care is recognizing more than ever the role that Nature Therapy plays in healing our minds and bodies. Here, I will explore the mental health benefits of Nature Therapy and how anyone can incorporate it into their lives.

What is nature therapy and how does it work?

Nature therapy is a therapeutic approach that involves meaningful exposure to nature environments. This can include activities like forest bathing (walking in forests), gardening, animal-assisted therapy, or simply spending time in green or blue spaces (parks, lakes). The idea is that by connecting with nature, people experience mental restoration and healing, as nature helps reduce stress, anxiety, and other mental health symptoms. Numerous studies back the positive impact of nature on mental health. Nature Therapy can reduce stress, anxiety, and depression, boost self-esteem, and improve focus and cognitive function (1). Exposure to nature environments also promotes happiness and well-being. Just 20-30 minutes spent in a natural setting can significantly improve mood, decrease cortisol levels (the stress hormone), and enhance feelings of peace and relaxation (1). Blue spaces, such as lakes and rivers, are also shown to have calming effects (2). Incorporating nature therapy doesn’t require extreme adventures—small steps can make a big difference. You can start with simple activities like short walks in the park, along the Boise Greenbelt, or listening to nature sounds. Group activities like outdoor yoga or hiking with friends can also foster social connection and increase motivation.

Nature Therapy is particularly effective for those living with anxiety, depression, and stress.

Research has shown that people with high stress levels experience significant mental relief from even brief exposure to nature. Additionally, those with cognitive impairments or attention deficit disorders often show improved focus and cognitive flexibility after engaging with nature (3). Nature therapy works well alongside traditional mental health treatments. While it shouldn’t replace conventional therapy or medication for the treatment of mental health disorders, it serves as an excellent complement, offering additional tools to enhance overall well-being (3). For instance, combining nature-based therapy with cognitive behavioral therapy (CBT) can create a more holistic and balanced approach to mental health care.

If you are interested in joining a nature-based self-love group for women, please reach out to learn more about this weekly group that meets on Thursday mornings. Additionally, I offer nature therapy activities and events throughout the year such as kayaking, white water rafting, and hiking. Please reach out for more information or find it in the events tab.

1. Verywell Mind. (2023). How nature therapy helps your mental health.

Verywell Mind.

2. Choosing Therapy. (2023). 10 benefits of nature on mental health.

Choosing Therapy.

3. Nature Wellness Academy. (2019). What is nature therapy? 10 examples

of nature therapy approaches. Nature Wellness Academy