Segues Christian Counseling LLC

04/03/2024

Now accepting Medicare, Aetna and Medical Mutual Insurance.

12/04/2022

https://www.instagram.com/reel/CiXp5yRulUy/?igshid=NTdlMDg3MTY=

THUS SAYS THE LORD. shared a post on Instagram: "2 Timothy 3:16 All Scripture is inspired by God and is useful to teach us what is true and to make us realize what is wrong in our lives. It corrects us when we are wrong and teaches us to do what is right. Life’s manual 📖 ✝️"...

09/06/2022

https://m.facebook.com/story.php?story_fbid=5946300278732885&id=213045025391801

If you’re looking for a higher level of mental health treatment, the AACC is proud to partner with the outstanding PHP program at The Center • A Place of HOPE,

Voted a Top 10 Facility for Depression Treatment, The Center’s Whole Person Care approach produces lasting, long-term results. You can regain your purpose, your happiness, and your life at The Center. Call 1-800-537-1596 or visit https://www.aplaceofhope.com/?utm_source=mktg&utm_medium=all&utm_campaign=lg&utm_id=aacc

07/20/2022

A very powerful testimony.

04/14/2022

10/14/2021

09/17/2021

Learning so much at the AACC Waymaker Conference in Orlando, FL.

09/17/2021

Getting to hear some great speakers at the AACC Waymaker Conference in Orlando.

09/04/2021

Think before you speak!

05/20/2021

Stop Panic and Anxiety with Grounding Techniques
Grounding is a practice that can help you pull away from panic, anxiety, disruptive memories, and negative or challenging emotions. These techniques may help distract you from what you’re experiencing and refocus on what’s happening in the present moment. Grounding yourself isn’t always easy. It may take some time before the techniques work well for you, but don’t give up. Practice frequently and keep your eyes open so you stay focused.
Five physical techniques
These techniques use your five senses or tangible objects — things you can touch — to help you move through distress.
1. Put your hands in water
Focus on the water’s temperature and how it feels on your fingertips, palms, and the backs of your hands. Does it feel the same in each part of your hand?
Use warm water first, then cold. Next, try cold water first, then warm. Does it feel different to switch from cold to warm water versus warm to cold?
2. Pick up or touch items near you
Are the things you touch soft or hard? Heavy or light? Warm or cool? Focus on the texture and color of each item. Challenge yourself to think of specific colors, such as crimson, burgundy, indigo, or turquoise, instead of simply red or blue.
3. Breathe deeply
Slowly inhale, then exhale. If it helps, you can say or think “in” and “out” with each breath. Feel each breath filling your lungs and note how it feels to push it back out.
4. Move your body
Do a few exercises or stretches. You could try jogging in place, or stretching different muscle groups one by one. Pay attention to how your body feels with each movement and when your hands or feet touch the floor or move through the air. How does the floor feel against your feet and hands?
5. Try the 5-4-3-2-1 method
Working backward from 5, use your senses to list things you notice around you. For example, you might start by listing five things you hear, then four things you see, then three things you can touch from where you’re sitting, two things you can smell, and one thing you can taste.
Make an effort to notice the little things you might not always pay attention to, such as the color of the flecks in the carpet or the hum of your computer.
Mental techniques
1. Play a memory game
Look at a detailed photograph or picture (like a cityscape or other “busy” scene) for 5 to 10 seconds. Then, turn the photograph face-down and recreate the photograph in your mind, in as much detail as possible.
2. Think in categories
Choose one or two broad categories, such as “musical instruments,” “ice cream flavors,” “mammals,” or “baseball teams.” Take a minute or two to mentally list as many things from each category as you can.
3. Use math and numbers
Even if you aren’t a math person, numbers can help center you.
Try:
• running through a times table in your head.
• counting backward from 100
• choosing a number and thinking of five ways you could make the number (6 + 11 = 17, 20 – 3 = 17, 8 × 2 + 1 = 17, etc.)
4. Use an anchoring phrase
This might be something like, “I’m Full Name. I’m X years old. I live in City, State. Today is Friday, June 3. It’s 10:04 in the morning. I’m sitting at my desk at work. There’s no one else in the room.”
You can expand on the phrase by adding details until you feel calm, such as, “It’s raining lightly, but I can still see the sun. It’s my break time. I’m thirsty, so I’m going to make a cup of tea.”
5. Describe a common task
Think of an activity you do often or can do very well, such as making coffee, locking up your office, or tuning a guitar. Go through the process step-by-step, as if you’re giving someone else instructions on how to do it.
Soothing techniques
You can use these techniques to comfort yourself in times of emotional distress. These exercises can help promote good feelings that may help the negative feelings fade or seem less overwhelming.
1. Picture the voice or face of someone you love
If you feel upset or distressed, visualize someone positive in your life. Imagine their face or think of what their voice sounds like. Imagine them telling you that the moment is tough, but that you’ll get through it.
2. Sit with your pet
If you’re at home and have a pet, spend a few moments just sitting with them. If they’re of the furry variety, pet them, focusing on how their fur feels. Focus on their markings or unique characteristics. If you have a smaller pet you can hold, concentrate on how they feel in your hand.
Not at home? Think of your favorite things about your pet or how they would comfort you if they were there.
3. List favorites
List three favorite things in several different categories, such as foods, trees, songs, movies, books, places, and so on.
4. Visualize your favorite place
Think of your favorite place, whether it’s the home of a loved one or a foreign country. Use all of your senses to create a mental image. Think of the colors you see, sounds you hear, and sensations you feel on your skin.
Remember the last time you were there. Who were you with, if anyone? What did you do there? How did you feel?
5. Listen to music
Put on your favorite song, but pretend you’re listening to it for the first time. Focus on the melody and lyrics (if there are any). Does the song give you chills or create any other physical sensations? Pay attention to the parts that stand out most to you.