Blogs

Understanding Attachment Styles: What are they and how do they affect you?

There are four attachment styles that people tend to fall into: secure, anxious, avoidant, and disorganized. Each adult attachment style is characterized by different patterns of behavior in close relationships. Understanding your attachment style can help you to understand why you act the way you do in relationships and what you can do to improve them as relationships tend to be affected by attachment styles. [Secure Attachment] What is the attachment theory?  The attachment theory theorizes the long-lasting effects of the bond between children and their caregivers. Children who grow up in close proximity to their primary caregivers are able to receive comfort and protection, hence the formation of a healthy emotional bond. This first experience of bonding may affect personal relationships, how we relate to other people and how we respond to emotional intimacy. According to pioneers of the theory, John Bowlby and Mary Ainsworth, there are four main attachment styles: anxious, avoidant, disorganized and secure attachment styles. Children develop a secure attachment style when parents play often with them and respond quickly and consistently to their needs. Securely attached children then become securely attached adults who feel comfortable in close relationships. They are able to express their feelings and needs openly and they feel confident that their partner will be there for them when they need them. Securely attached people generally have positive relationships and are able to seek emotional support when needed. They also tend to have positive self-esteem and stable relationships. [Image] However, not all people are able to experience this healthy nourishment during their early childhood. How does this lack of nourishment in the early years affect young adults and future relationships? What are insecure attachment styles? [Image] As a result of inconsistent attention care, rejection and unavailability, or unresolved issues by parents, insecure attachment styles develop in children. Eventually, they carry the insecure attachment style to adulthood and manifest themselves in later relationships. These attachment styles are anxious attachment, avoidant attachment and disorganized attachment. People with an anxious attachment style are often overly dependent. People with this attachment type are frequently jealous, nervous and insecure, exhibiting a lack of self-esteem. They want emotional intimacy but are afraid that others won't want to be around them. Individuals with this attachment style make romantic relationships the center of their life and may fixate on their partners. To keep the relationship, they may resort to guilt tripping, controlling and manipulative behavior. A lot of constant reassurance and attention is demanded from romantic partners by individuals with this attachment style. In contrast to the anxious attachment style is the avoidant attachment style, where instead of craving intimacy, it is avoided. Instead of yearning for closeness, they are so wary of intimacy that they seek to avoid emotional connection with others. They'd rather not rely on anyone else, or have someone else rely on them. People with this attachment style are independent and may withdraw as romantic partners and other people try to get close. They are also more likely to downplay or ignore their partner's feelings, keep secrets from them, have affairs, and even terminate relationships in order to reclaim their sense of independence. People with the anxious attachment style may prefer casual relationships to keep an emotional distance in romantic relationships. [Image] Lastly, the disorganized attachment style is characterized by intense fear, usually due to childhood trauma, neglect, or abuse from childhood attachment figures. Adults with this style of avoidant attachment believe they do not deserve love or closeness in a relationship. They may also find adult relationships confusing and may shift between extremes like love and hate towards their intimate partners. They may display insensitive, selfish, controlling, and untrusting behavior towards their partners and may also refuse to take responsibility for their own actions. Adults with this attachment style are also more likely to exhibit negative patterns of behavior such as smoking, abusing drugs and alcohol, and violence. How to deal with insecure attachment styles? If you or your romantic partner has an insecure attachment style, it's vital to know that you don't have to live with the same attitudes, expectations, or behaviors for the rest of your life. It is possible to improve and acquire a more secure attachment style as an adult. Therapy can be very beneficial, whether you're working one-on-one with a therapist or going to couples counseling with your current partner. A psychologist experienced in attachment theory may help you understand and feel more secure, either on your own or as a couple. There are a variety of things you may do on your own to develop a more secure attachment style if you don't have access to effective therapy. Learn everything you can about your insecure attachment style, starting with it. The sooner you understand, the better equipped you'll be to spot and correct reflexive attitudes and behaviors associated with insecurity in your connection. Below are some ways you can start developing a more secure attachment style: 1. Improve your nonverbal communication abilities 2. 3. The attachment theory shows the importance of nonverbal communication, as children and their primary caregivers communicate nonverbally in the early stages of the relationship. 4. Even though you are not aware of it, you constantly transmit and receive wordless messages through the gestures you make, your posture, how much eye contact you make, and other things when interacting with others. These nonverbal signals send clear indications about what you truly feel. 5. Developing your nonverbal communication skills at any age may help you build and strengthen your relationships with others. By being present in the moment, learning to control stress, and enhancing your emotional awareness, you can learn to improve these abilities. 6. 7. Improve your emotional quotient 8. 9. Emotional intelligence (often referred to as emotional quotient or EQ) is the ability to understand, utilize, and manage your emotions in a beneficial way to empathize with your partner, communicate more effectively, and deal with conflict in a healthier manner. 10. 11. Building emotional intelligence can help strengthen your relationship by aiding you in improving how effectively you read and utilize non-verbal communication. Emotional intelligence may help to enhance a relationship by allowing you to better communicate your needs and feelings to your partner while also comprehending how they feel. 12. 13. Create friendships with individuals who are securely attached 14. 15. When you're in a relationship with someone who has an insecure attachment style, you may find yourself being out of sync, rocky, perplexing, or even painful. While you can work through your insecurities as a couple, if you're single it will be easier to seek for a partner with a secure attachment style that can help you move away from negative patterns of behavior. 16. 17. A good relationship with someone who makes you feel loved may aid in the development of your sense of security. According to statistics, around 50% of people have a secure attachment style, so there's a good probability of finding a love partner that can assist you overcome your fears. Equally, forming meaningful relationships with these individuals can also help you recognize and adopt healthier patterns of behavior. 18. 19. Resolve childhood trauma 20. 21. Trauma, as we've said before, can disrupt the attachment and bonding process in infants and young children. Childhood trauma might stem from a number of factors, including an unsafe or unstable home environment, being separated from one's primary caregiver, major disease, neglect, or abuse. Insecurity, fear, and helplessness may continue into adulthood if childhood trauma is left unresolved. 22. 23. While your memories of the trauma may have faded over time, there are things you can do to heal, regain your emotional balance, and reconnect in relationships again. 24. If you or someone you know is struggling with an insecure attachment style, do not hesitate to reach out to Mosaic Minds Counseling.

Jessica Bell

Jun 08, 2022
Describing the Fight, Flight, Freeze Response: What It Is and How to Deal With It

Have you ever been in a situation where you felt like your life was in danger? Maybe you were walking down a dark street and heard footsteps behind you, or someone approached you in a threatening way. If so, then you experienced the fight, flight, freeze response. This is a natural response that humans have when we feel threatened. In this blog post, we will discuss what the fight, flight, freeze response is and how to deal with it! [Fight, Flight or Freeze] What causes the fight or flight response? The fight or flight response is caused by the release of adrenaline and cortisol. These hormones are released when we perceive a threat. They cause an increased heart rate, blood pressure and breathing. This is all part of the body's natural defense mechanism to prepare us for fight or flight. What is the fight or flight response? The fight or flight response is a natural reaction that humans have when we feel threatened. This response is created by the sympathetic nervous system, which prepares the body for stress. It is an evolutionary response that helped our ancestors survive in dangerous situations. When we sense danger, our body releases adrenaline and cortisol, which prepare us to fight or flee. During this process, we might experience a racing heart and rapid breathing to prepare for physical action, increased blood pressure and tense muscles to create a higher pitch of voice, and sweating. The pupils dilate as well to allow more light to enter our eyes. These reactions are meant to help us protect ourselves from harm and is completely normal. However, sometimes when we are faced with danger, we may not be able to fight or flee. In this case, we freeze. What is the freeze response? This is a natural response that helps us survive when we are outnumbered or outmatched. By freezing, we become less noticeable to our predators and may have a better chance of surviving the encounter. While still being highly alert, the freeze response leaves your body frozen, numb, or unable to move. Freezing is a form of self-preservation that is completely natural. It may be used to escape an attacker, just as fight or flight are. Freezing can have the following effects: 1. Help someone hide: Being motionless in some cases may protect a person from harm or cause an attacker to lose interest. Tonic immobility is sometimes a last resort for animals when battling or fleeing, since many animals will not consume anything that is dead. 2. Increased virtual perception: A 2015 research claims that freezing is linked to a better perception of one's environment. The researchers examined how people's reactions to shock affected their capacity to comprehend visual information. Those who froze had a superior understanding of what they saw in low-quality or poorly defined pictures, and they processed risk-relevant information more quickly. 3. Prepare for movement: According to a 2017 study, freezing might be a period when the brain decides how to react to the danger. In tests where participants had more time to prepare to take action, a spell of immobility was more often observed. Researchers have observed in animal studies that freezing allows animals to continue scanning the environment in order to figure out the environment. 4. Reduce the impact of the event: According to a 2017 study the freeze response might be linked to dissociation. Dissociation happens when someone has a traumatic experience. It makes unpleasant events seem less real, causing people to feel numb or disconnected. This may explain why the freeze response is more prevalent in individuals who have experienced trauma in the past. How can we deal with the fight, flight and freeze response? [Image] First, it is important to understand that this response is natural and normal. It is our body's way of protecting us from danger. A reaction to anything that the body perceives as a threat is normal and should be expected. Second, we can take steps to reduce the likelihood of feeling threatened in the first place. For instance, we can choose to walk down a street with more light, or we can carry a pepper spray with us when we are out and about for added protection. It can be also helpful to add emergency contacts to your phone or to share your location to trusted friends and family from time to time to let them know of your whereabouts. Third, it can be helpful to understand what triggers the response. Perhaps an embarrassing situation or a specific person could be the trigger. Preparing for your triggers beforehand may lessen your fear and anxiety, reducing the chances of an undesirable reaction. Finally, if we do find ourselves in a situation where we feel threatened, we can try to stay calm and remember that our fight, flight, freeze response is there to help us. During the high-stress situation, remember that presence of mind is key; try doing slow inhales and exhales to calm yourself down to stay alert in the moment. [Image] Remember that the fight, flight and freeze responses are simply a reaction to what your brain perceives as a threat in your environment. Your reactions may not always be what you desire as it may be difficult to function properly during the entire process, but understand that these responses are all normal. Your nervous system is doing its best to protect you. 

Jessica Bell

May 11, 2022
How to Get Started with Therapy: Where to Look, What to Consider, and What a Consultation Phone Call is Like

“Courage doesn’t happen when you have all the answers. It happens when you are ready to face the questions you have been avoiding your whole life.” ― Shannon L. Alder [Getting Help] Asking for help Therapy can be an incredibly useful tool for managing mental health issues, improving relationships, and dealing with other personal challenges. However, finding the right therapist can be a daunting task. How do you know where to look? What should you consider when choosing a therapist? And what is a consultation phone call like? In this blog post, we will answer these questions and provide some guidance on getting started with therapy. What is therapy? Therapy is the process of treating mental, emotional, and behavioral disorders with the aim of improving an individual's overall functioning. It can be provided in a variety of settings, such as outpatient clinics, hospitals, community mental health centers and private practices. Recently, online therapy sessions have been gaining popularity for its convenience and easy accessibility. There are many different types of therapy available, each with its own unique approach. Some of the most popular types of therapy include cognitive-behavioral therapy, Psychodynamic therapy, and humanistic therapy. Where to look for a therapist? There are many places to look for a potential therapist. You can start by asking your primary care physicians for a referral, searching online directories (such as the American Psychological Association’s Therapist Locator,) or looking up therapy practices in your local yellow pages. Another great way to find a therapist is to ask friends, family, mental health organizations or other professionals (such as your clergyperson or doctor) for recommendations. Once you have a few names, you can research the therapists online to learn more about their approaches to therapy and whether they might be a good fit for you. Online search tools such as search engines and social media can be a good way to look for a helpful therapist or a counseling center near you as well. What should you consider when looking for a therapist? When choosing a therapist, it is important to consider your needs and goals for therapy. For example, if you are seeking therapy for substance abuse, you may want to choose a therapist who specializes in treating it. It is also important to consider the therapist’s training, experience, and approach to therapy. [Image] Therapeutic Relationship Ultimately, choosing the right therapist is a personal decision as it also boils down to the therapist's personality and how you feel during the therapy sessions. A good therapist makes you feel connected and comfortable talking about your issues and specific concerns. They help make a positive change not just in your mental health and well being. After the process of establishing a relationship with your therapist, you will know if your therapist is a good match for you. If you feel like you are not establishing a strong relationship with your therapist, you can always switch therapists. What is a phone consultation like? A consultation phone call is a brief conversation with a therapist to help you determine if they are the right fit for you. During the call, the therapist will ask about your reasons for seeking therapy, your therapy goals and other basic information. They will also answer any questions you have about their approach to therapy and their practice. This is a good opportunity for clients to get a feel for their therapist and assess if they are a good match. Looking for a therapist is a process that does not have to be a daunting one. Therapists are here to help you overcome your struggles. Your mental health is of utmost importance; there is no shame in asking for help to make it better. Here at Mosaic Minds Counseling, we care about your mental health. Visit the website for more information and do not hesitate to reach out. The therapist you need might just be with us!

Jessica Bell

May 11, 2022
How Working From Home Impacts Your Mental Health

[Work from Home] With the COVID-19 pandemic, the work from home setup has slowly become the norm. While this may seem like a great solution in the short term, there are some potential long-term impacts on mental health that we should be aware of. In this blog post, we will discuss the effects of working from home on mental health and how to mitigate them for a better work life balance. How was working from home introduced during the pandemic? It started with companies giving employees the option to work from home a few days a week to help with childcare or other scheduling conflicts. Then, as the pandemic progressed, more and more companies began mandating that their employees work from home full-time. For many people, this was a sudden and drastic change. Despite not being a seamless one, the transition to remote work was quite an easy for most working adults. [Image] This new setup has created opportunities: remote jobs allowing remote workers to have flexible jobs that give them control of their time. With bringing the work life to the comfort of one's own home comes the risk of an unhealthy mix of work and personal life. What are some potential impacts of working from home on mental health? One of the main effects of working from home is increased isolation. When we are isolated, we are more likely to experience negative emotions like loneliness and depression. We may also be less productive when we work from home because we lack the motivation that comes from interacting with others. Another potential effect of working from home is that we may start to feel like work is taking over our lives. It can be difficult to disconnect from work when we are at home because there are no physical boundaries. How can you protect your mental health? To combat these effects, it is important to make an effort to connect with others, even if it is just virtually. Join a virtual book club or coffee chat to get some social interaction into your day. Perhaps the most important step you can make for your mental health is to make sure to take some time for yourself every day to do something that you enjoy outside of work. This will help you to maintain a healthy balance between work and the rest of your life. Don't forget to take some time off your phone or computer once in a while. You deserve the time you give to your businesses, company, or employer. If you are working from home, it is important to be aware of the potential impacts on your mental health. By taking steps to combat isolation and maintain a healthy work-life balance, you can help to mitigate these effects. Always remember that there can be a life outside of your career, which includes things that spark joy and give a much-needed destressing from work and technology. If you or someone you know needs help adjusting with this new setup, don't hesitate to teach out. Visit mosaicmindscounseling.com to know more about how you can aid your mental health.

Jessica Bell

May 10, 2022
Narcissistic Personality Disorder (NPD) Symptoms and Causes

[Narcissistic Personality] Narcissistic personality disorder (NPD) is a mental disorder characterized by a pervasive pattern of grandiosity, need for admiration, and lack of empathy. People with narcissistic personality disorder often have an inflated sense of self-importance, self absorption, and believe that they are superior to others. They often have a deep need for excessive attention and admiration and have a sense of entitlement. People with narcissistic personality disorder also lack empathy and are unable to understand or feel compassion for others. Pursuing healthy relationships may be a challenge for individuals with the disorder. What is narcissism? The word "narcissism" comes from the Greek myth about Narcissus, a handsome young man who falls in love with his own reflection. In the story, Narcissus is so entranced by what he sees that he eventually wastes away and dies. With this story, narcissism today is characterized by an inflated self image, being extremely self absorbed, an exaggerated sense of self importance and sense of entitlement. Narcissism is a personality trait, but it can also be included in the diagnosis of a larger condition. What are the signs and symptoms of narcissism? Since most narcissists and those with narcissistic personality disorder oftentimes do not seek treatment, narcissism is still being researched but there are common traits that can be looked out for: 1. Sense of entitlement. Narcissists have a grandiose sense of self-worth; they see themselves as superior to others and deserving of special treatment. 2. Manipulative behavior. Narcissistsare self centered, putting their own needs above anyone else's and may keep people at a distance to maintain control. 3. Attention seeking. Narcissists have a liking for excessive admiration and tend to exaggerate achievements to feel appreciation as an ego boost. 4. Lack of empathy. Narcissists often have troubled relationships due to their inability to consider other people's feelings and to take responsibility of their actions. With no empathy, most people may struggle to form relationships with narcissists. 5. Haughty behaviors. With an inflated self esteem, and superiority, narcissists tend to be rude towards people they deem inferior. With this, emotional abuse is a common scenario in relationships with narcissists. What is narcissistic personality disorder? [Image] Today, narcissistic personality disorder (NPD) is used to describe a certain type of person. People with NPD tend to be preoccupied with themselves, their appearance, and their need for admiration from others. They often have difficulty empathizing with other people and may take advantage of them. Unfortunately, the term "narcissist" is often overused to describe someone who does not meet the diagnostic criteria as described in the DSM. In the diagnostic and statistical manual (DSM), Narcissistic personality disorder is a part of a group of disorders called Cluster B personality disorders, which include histrionic personality disorder, borderline personality disorder, and antisocial personality disorder. It is a disorder that affects both men and women, but it is more common in men. Narcissistic personality disorder usually begins in adolescence or early adulthood and can be caused by a combination of genetic and environmental factors. NPD is a mental disorder that affects about 0.75% of the population in the United States. What are the types of narcissism? There are two distinct types of narcissism, each with its own set of characteristics. The two forms can have some similarities, but they both stem from different childhood experiences. The two types also determine how people interact in relationships differently. [Image] 1. Grandiose narcissism. This type is most likely to have been a result of a child being treated as if they were superior or above others. These notions may continue to influence them even after they become adults. They tend to boast and be elitist in nature. Grandiose narcissists are aggressive, domineering, and exaggerate their significance. They are extremely self-confident and have an inflated sense of self-importance. They believe that they are better than others and often seek attention and admiration. [Image] 1. Vulnerable narcissism. This is usually the case as a result of childhood neglect or abuse. Those who have this problem are far more sensitive. Narcissistic behavior helps to shield these individuals from feelings of inadequacy. They feel angry or afraid when others don't acknowledge them as exceptional, even if they go back and forth between feeling inferior and superior to others. How can you handle someone with narcissistic personality disorder? [Image] Narcissistic personality disorder is treatable with psychotherapy, but there is no cure for the disorder. It can be a debilitating condition that affects every aspect of a person's life. If you or someone you know may have narcissistic personality disorder, it is important to seek professional help to find the right treatment to manage the narcissistic traits. Don't be afraid to seek treatment, which a licensed therapist will be able to give you. Seeking treatment will be beneficial not only to the individual with NPD, but also the mental health of everyone in the individual's circle. Mosaic Minds Counseling is here for anyone struggling with NPD or those that know someone with the disorder. Do not hesitate to reach out to us.

Jessica Bell

Apr 21, 2022
Exercise for the Betterment of Mental Health

[Exercise for Better Mental Health] “Even when all is known, the care of a man is not yet complete, because eating alone will not keep a man well; he must also take exercise. For food and exercise, while possessing opposite qualities, yet work together to produce health.” - Hippocrates Did you know that exercise can actually help improve mental health? It's true! Exercise releases happy hormones, which can help improve your mood and make you feel better overall. Not only that, but exercise is a great way to reduce stress levels and clear your mind. In this blog post, we will discuss the benefits of exercise for mental health and how you can get started today! The many physical advantages of exercise are well-known: weight reduction, lower blood pressure, decreased incidence of diabetes, and increased energy, to name a few. The most obvious benefits are usually for physical health, but what about the psychological benefits of exercise? There's no lack of mental rewards from exercising; whether you're looking for motivation to go to the gym or just want to go for a quick walk around the block. Here are some mental health benefits of exercise: 1. Helps improve mood and reduce stress levels. When you exercise, your body releases endorphins. Endorphins are hormones that block pain signals from the brain and also produce a feeling of euphoria which is commonly known as a "runner's high." Exercising also releases serotonin, a neurotransmitter that plays a role in happiness, contentment, and satisfaction. 1. Clears your mind. When you're focused on your workout, you're not thinking about anything else. This can be a great way to take a mental break from whatever is stressing you out. 2. Helps with anxiety and depression. Exercise has been shown to be an effective treatment for both anxiety and depression. It can improve mood, reduce stress, and increase self-esteem. With this, exercise can help with managing mental health disorders and even preventing it. 3. Helps improve sleep quality. Regular exercise can help you fall asleep faster and sleep more soundly. Exercise also helps to improve the quality of your sleep by reducing the amount of time you spend in REM sleep, the stage of sleep where dreams occur. It is believed that people who exercise regularly have less need for REM sleep because they are able to process emotions and memories more efficiently during the day. 4. Creates new brain cells. Neurogenesis is the creation of new brain cells. And exercise has been shown to increase neurogenesis! In a study, rats that were given access to an exercise wheel had increased neurogenesis in the hippocampus, which is the part of the brain responsible for memory and learning. So, how can you get started with exercising for the betterment of mental health? [Image] Now that you know how good exercise is for your physical and mental health, you may want to start incorporating exercise into your everyday life. Don't miss out on the many health benefits or exercise! If you're new to exercise, or if you haven't been active in a while, it's important to start slowly and build up gradually. Here are a few tips to get you started: 1. Find an activity that you enjoy. If you don't enjoy the activity, you're less likely to stick with it. Don't be afraid to explore and see what works for you. You can follow an exercise program curated for your goals or try popular exercises such as yoga, weight training, etc. 2. Set realistic goals. If your goal is too difficult, you may get discouraged and give up. Set a goal to walk for 15 minutes a day, and then gradually increase the time as you become more comfortable. 3. Find a friend or family member to exercise with you. Exercising with someone else can make it more enjoyable and help you stay on track. Find someone that will motivate you or influence your workout buddy to be physically healthy as well. 4. Start small and gradually increase the amount of time or intensity of your workouts. Exercise should be challenging, but not too difficult. You can start with gentle stretching and challenge yourself with vigorous physical activity when you're ready. 5. Listen to your body. If you're feeling pain or discomfort, stop and rest. What may work for others may not work for you. Start with moderate physical activity until you feel your body starting to be in sync with your mind and your goals. As you can see, exercise can do so much more than just dealing with issues of weight gain. Exercising has many mental benefits and is good for your psychological health as well! Here's your sign to get up and get moving! So put on those sneakers and get out there! Your mental and physical health will thank you for it. 

Jessica Bell

Apr 12, 2022
Trello as a Daily Planner: Making Time to Take Care of Your Mental Health

[Daily Organizer] Mental health is a huge issue in our world right now. With so many people struggling with mental illness, time management becomes very important to their survival. Luckily, time management doesn't have to be difficult! Using Trello as your daily planner can help you make time for things like exercise and meditation - all while staying on track with your work responsibilities! Practicing time management skills is a great foundation to work on so many other skills that are practiced during therapy. So here, we will walk you through a tangible lesson on one of many ways to keep track of your time.   Trello is an online project management tool that can be accessed on any device with internet connectivity. It operates like a board with lists and cards, which you can drag and drop to change the order, also known as kanban. We like to set it up so that each list corresponds to a day of the week. But, the real kicker is using power-ups! These are little add-ons that make the app so much more useful. We'll use the power-up called Planyway to supercharge Trello. Below, we'll walk you through the details of using Trello and Planyway to boost your time management skills. Setting up Trello First, you'll need to create a free Trello account. You can do this by visiting trello.com and clicking "Sign Up."  Once you've created an account, you'll be taken to the Trello homepage. From here, click on the green "Create Board" button in the top-left corner of the page. Next, you'll be asked to give your board a name and decide whether or not you want it set up as a team board with members that have access. We recommend making this a personal board so you can use it as a brain dump! Then you can add team members later if needed. Once you've named your new Trello Board, you can click the green "Create" button at the bottom of the page. This will take you to your new Trello Board! Now that we're in our Trello board, we can add our lists and cards. To make this really useful, we'll set up each list as a day of the week. Create eight lists titled "Monday" through "Sunday" with an extra named something like "Goals" for longer-term cards. [Image] Setting up Planyway Now, we'll go add a power-up called Planyway to really get the most out of Trello! Planyway is designed for Trello boards that track time-sensitive tasks. It will automatically convert your cards into a calendar view and color code them based on their due date! Although it does offer a web and mobile app, it is designed specifically for use with Trello. Click on "Show menu" on the top-right corner, which will show the Power-Ups section. Open the Power-Ups menu and search for "Planyway". [Image] Once you've added the Planyway power-up, you will be prompted to approve it to access your Trello account. Go through their approval process to complete this step.  Now we're ready to get started using Planyway! In the top-left corner of your Trello board, you'll see a three-line menu. Click this and select "Planyway a time management tool that helps you connect your Trello board with your Google Calendar. This way, you can see all of your upcoming events and tasks on one screen!  How to use this setup efficiently  Download the Trello app on your mobile device. You need to be able to add any thoughts that pop into your head at a moment's notice. So, you'll need to be able to use the mobile app the moment a to-do crosses your mind; try keeping the Trello app on your phone's home screen. When you think of something you need to do, open your Trello board and add your thought as a card to the Goals list, or if you already know which day you'll complete it, add it to that list. This should be a five-second task that you don't think about too much. Every time this happens, write down your thought. Consider this your brain dump, every little thing that you need to complete should go here, no matter how small. If you spent time thinking about doing it, write it down. Eventually, this will become a habit and you won't think twice as to-dos cross your mind and you add them to your list. Choose a time to sort through your list, either before bed or first thing in the morning. Setting aside this time is the most important part of good time management. You need to start with a plan so you have something to aim for. To get started with planning, open your Trello board and click on the Planyway button. In the Planyway view, you will see all of the tasks that you added to your Goals list as well as a calendar view. [Image] Think about each task, how long it will take, and when you might be able to do it. Go through, one by one, and drag the cards onto the calendar at a time that makes sense. It is helpful to change the side-view to show only unscheduled cards, then you can add each card to the calendar until there are no more showing. Once you've scheduled all of your cards, you can use the original Trello view as you go through the day. As you complete a task, click on the date to indicate that it has been completed. If you're feeling really ambitious, you can use the time tracking feature from Planyway. Open the card in Trello, and click "Start Timer" then come back to it once you're finished to stop it, and the total time will be automatically added to your card. [Image] At the end of each day, review your list to see if you accomplished what you wanted to. Anything you didn't get done, simply drag to the next day at a time that makes sense. Then you can click on the three dots at the top of the list and choose the "Archive all cards in this list" option so that each completed item is removed. Then your list will be ready for the following week. Bonus: Automation rules Trello has a lot of fun automation tools if you're into that kind of thing. You can set up rules using simple "if this, then that" logic to do all kinds of things. Here is one rule that will make this board set up a little better: • When a due date is set on a card by me, sort the list by due date ascending This rule will sort your list by due date any time the due date is changed. So, when you drag your items into the Planyway calendar, it will automatically re-order the Trello list so that it matches the schedule. [Image] To set this up, go into the Automation menu and click on "Create Rule". Select the trigger from the Dates category -  "when a due date is set on a card by me". Click the plus button next to the trigger to move on to choosing the Action. Select the Sort category to choose the "sort the list by due date ascending" option. Click the plus button and then save the rule.  Now every time you change your card's due date, they will be automatically sorted.

Jessica Bell

Jan 11, 2022
The 10 Meditation Apps to Help You Become Less Anxious

[Meditation] Meditation is a practice that can help people find peace in their lives, but it's not always easy to find the time or motivation to do. Meditation apps are a great way to make meditation easier and more accessible for anyone who wants it. There are many benefits of using these tools, including reduced anxiety levels, improved focus and creativity, and increased self-awareness. Meditation apps also provide guided meditations if you're just starting out with this type of mindfulness practice. Here are 10 different apps worth checking out! 1. Headspace Headspace is an app that is widely known and used for meditation. It offers a free trial, and the first ten days are completely free. After that, it's $12.99 per month or $94.99 for a year-long subscription. There are also some great features like the ability to set daily goals, track your progress, receive tips and support from other users, and more. 2. Aura Aura app  is a great option for those who want an app that is less expensive than Headspace. Meditation isn't the only thing this tool does - it also helps you become more mindful about your daily habits, like eating, drinking and exercising. Aura's introductory offer lasts 30 days and costs $12.99 (one time payment). There are no ads or in-app purchases. 3. Balance Balance meditation app  is perfect for those who want a simple meditation app that doesn't have any extras, bells or whistles. Meditation is the main focus of this tool and there are no ads or in-app purchases. The introductory offer lasts 30 days, but after the trial period you will need to subscribe which costs $12.99 per month (auto renews). 4. H*nest Meditation H*nest Meditation  is a meditation app that offers guided meditations, along with music. It also features different themes and sounds to help you relax in certain ways depending on what your needs are at any given time. This tool does include ads but there are no in-app purchases. 5. Insight Timer This tool is a great option for those who want an app that has plenty of bells and whistles but still wants to focus on Meditation. It provides guided meditations, music tracks and more. Insight Timer Meditation also features over 4000 sounds so you can find the perfect one for your meditation experience.  6. Calm This app offers a seven-day trial for $0.99 and then it's $59.99 per year. There are many great features like daily Calm Challenges, a library of calming sounds and scenes to choose from, mood tracking, and more. 7. Healthy Minds Program The Healthy Minds Program is an online resource that offers access to different meditation tools and techniques. It's perfect for those who want to explore mediation beyond just using an app. The program includes a monthly e-newsletter, a members-only message board, and more.  8. My Life Meditation My Life Meditation is an app that includes a variety of different meditation techniques, like mindfulness and loving-kindness. It also offers tips for living a more mindful life. This tool does include ads but there are no in-app purchases.  9. Ten percent Happier This app is from Dan Harris, a meditation expert and author. It's perfect for those who want to learn more about the benefits of meditation and how it can help with anxiety in particular. This tool includes ads but there are no in-app purchases. Meditation Oasis Meditation Meditation Timer & Relaxation Sessions (by Meditation Oasis) Meditation Timer & Relaxation Sessions by Meditation Oasis is a great option for those who want an app that offers both Meditation sessions and guided meditations. It includes over 100 meditation tracks, high quality sounds, new content added on a regular basis, no ads or in-app purchases, sleep timer features and more. 10. Smiling Mind Smiling Mind is an app that is perfect for both children and adults. It's free to use, with no ads or in-app purchases, and it offers mindfulness meditations for different age groups.  Final Thoughts The 10 best meditation apps listed above can help to lower anxiety levels because they provide guided meditations, music tracks, and more. They allow users to explore mediation beyond just using an app. Additionally, the apps offer a variety of different techniques, like mindfulness and loving-kindness, which can help to specifically target anxiety.

Jessica Bell

Dec 15, 2021
How To Submit A Superbill to Insurance Companies

[What is a Superbill?] Healthcare is expensive and we all know that. If you have a plan with out-of-network benefits, then it can be even more frustrating when you are forced to pay for care from providers who don't fall into your insurance network. The good news is there's a way to get reimbursed! It can often be a good idea to ask for a super bill for insurance. In this blog post, we'll discuss how to submit a superbill to your insurance company so they will reimburse you for the cost of an out of network provider visit. What is a superbill? A superbill, or super bill, is a document that healthcare providers use to bill insurance companies for services rendered. It includes information about the service, such as the date of service, type of service, and provider's name. The superbill also includes the patient's insurance information, such as plan name and member ID number. How do I get a superbill? To get superbills, simply ask your healthcare provider if they offer them. You can also visit websites like OutofNetworkClaims.com to purchase superbills for all of the providers in their network or for instructions on how to create a medical superbill. Therapy practices, like Mosaic Minds Counseling, are generally happy to provide a superbill. As a client of Mosaic Minds Counseling, superbills are offered at the end of each month for clients who wish to exercise their out-of-network benefits.  Why do I need superbill? If you are not getting reimbursed by insurance companies when submitting claims (such as an EOB), then superbills are the next step. They act as proof that you had a session with an out of network provider, and they can be used to get reimbursed for sessions paid in full. How do I submit a superbill? There are a few ways to submit a superbill:  - Mail the superbill to your insurance company - Fax the superbill to your insurance company - Upload the superbill to your insurance company's website The simplest way is to simply send your superbill along with an EOB directly from the provider's document portal on their website. However, it depends on your insurance company and their submission process. Some companies prefer that you mail the superbill, while others prefer that you fax or upload it. A UnitedHealthcare superbill, for example, can be submitted online. You can usually find this information on your insurance company's website. What happens after I submit the superbill? After you submit the superbill, your insurance company will process it and reimburse you for the cost of out-of-network care. It may take a few weeks for the reimbursement to process, so be patient. If you have any questions about submitting a superbill, please don't hesitate to contact us. We're happy to help! Are superbills only useful when I pay out-of-pocket? No! Superbills can be submitted even if your visit was covered by insurance. Since superbills can be used to get reimbursed for out-of-network care, they are especially helpful if you have a high deductible or plan with no in-network benefits. Final Thoughts It is important to submit superbills when you are getting reimbursed by your insurance company. This helps them process the reimbursement for out-of-network care and allows you access to funds that would otherwise be unavailable if they did not receive proof of service. If all this seems daunting, just reach out! Our team is here to help you through the process.

Jessica Bell

Dec 15, 2021
Copyright © 2024 All rights reserved | Mosaic Minds Counseling, LLC Terms of Service Privacy