Building Your Toolbox

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Written by: Roni Horak, RSI Clinical Director for Behavioral Health and Counseling Services

 

Building your personal toolbox during this time can be incredibly helpful to help deal with anxious or helpless feelings. All of us have different tools that help us and keep us moving forward during difficult times. Mine is a literal toolbox that currently sits on my desk in my little “happy space” at home. Items in my box include headphones, a stress ball, earplugs, essential oils, hard candy, and more. Earplugs drown out other sounds, help me center myself and listen to my breathing. It quiets down my space. The hard candy reminds me to concentrate on the taste, feel, smell, and my senses. This helps me stay mindful of the moment and distracts me from excessive thoughts or worry.

 

Learn more about Roni’s work at RSI on our Outpatient Counseling page.

Coping with Adversity

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By: Roni Horak, RSI Clinical Director for Behavioral Health and Counseling Services

During times of adversity, I look back on my past. I have found a pattern in the skills I’ve used to get through. I would like to share some of the tools in my toolbox that I think could be helpful to others during this challenging time.

1) Work with what you CAN control. For example, I can try to limit my exposure to things I know cause me stress.

2) Focus on what I CAN do versus what I CAN’T do. This is a healthier form of thinking. I can eat healthy, sleep well, and I can use self-care skills. I can control my social distancing. I can use this time as an opportunity to grow within myself and discover new things about myself.

3) Try to stay away from the possibilities and work with the probability. I work with what I know. So many thoughts go through my mind, but I refocus and work on what I am doing to eliminate possibilities and strengthen my sense of safety. I am eating nutritious foods, staying home, cleaning my environment, washing my hands, exercising, staying busy, taking deep breaths, taking vitamins, reducing contact, and praying.

What tools have you been using to cope?

Learn more about Roni’s work at RSI on our Outpatient Counseling page.

Thoughts on Mindfulness and Anxiety

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By: Roni Horak, RSI Clinical Director for Behavioral Health and Counseling Services

During this time of uncertainty there is a great deal of fear and anxiety. This profound fear and anxiety we may be experiencing during this time can lead us down a path to so many places in our thoughts and emotions. Today I am focusing on my path and making sure I keep it healthy in relation to my mind and emotions. This is a time when I need to center myself and pull out my own tools for wellness. My path will need plenty of resting areas where I can sit and take a deep breath. I will sit on that bench, breathe the fresh air, listen to the birds, and take in glorious sounds. I will sit on that bench and be very present in that moment to what I smell, see, and hear. Mindfulness of the moment, being present in the moment, and recognizing what my senses are taking in.

You don’t have to go outside to visualize your path, you can simply create that path at home in various ways. “What else is in my path you may ask?” Control is in my path. As I walk that path I realize how much control I have and stay focused on what I can control and gain a sense of empowerment with this realization. Go create your path, sit on that bench, and take a deep breath. We will get through this together.

Image courtesy of thecounselingteacher.com

Learn more about Roni’s work at RSI on our Outpatient Counseling page.