Breaking the Silence: A Counselor’s Thoughts on Suicide Prevention
September is Suicide Prevention Month, a crucial time to shine a light on a subject often shrouded in silence and stigma. As a mental health counselor, I have seen firsthand the profound impact that open conversations, understanding, and compassion can have on those struggling with suicidal thoughts. My goal is to share insights, tools, and resources that can help each of us become a beacon of hope for others, not just this month, but every day of the year.
Understanding the Signs
Suicide is complex and multifaceted; it doesn’t discriminate and can affect anyone regardless of age, gender, or background. Recognizing the warning signs is the first step in prevention:
Verbal Cues: Individuals might express feelings of hopelessness, being trapped, or a desire to end their life. Statements like “I can’t do this anymore” or “Everyone would be better off without me” should never be dismissed.
Behavioral Changes: Look for changes in behavior, such as withdrawing from friends and activities, giving away prized possessions, increased substance use, or reckless behavior. These can be indicators that someone is struggling.
Emotional Shifts: Intense mood swings, anxiety, agitation, or a sudden sense of calm after a period of depression can be red flags.
Physical Signs: Changes in sleep patterns, appetite, or unexplained aches and pains can also be linked to mental health struggles.
Starting the Conversation
Talking about suicide can feel intimidating, but it’s crucial to approach it with empathy and openness. Here are some ways to start the conversation:
Be Direct: Asking someone directly if they’re thinking about suicide won’t plant the idea in their head. In fact, it can be a relief for them to share their thoughts. You might say, “I’ve noticed you seem really down lately, and I’m concerned. Are you thinking about hurting yourself?”
Listen Without Judgment: Sometimes, what a person needs most is someone who will listen without interrupting or immediately trying to offer solutions. Acknowledging their feelings can make them feel seen and heard.
Offer Support: Let them know they’re not alone. Reassure them that you’re there for them and that help is available. Encourage them to seek professional support if they haven’t already.
Practical Steps for Support
If you suspect someone is at risk, here are some immediate actions you can take:
Stay With Them: If someone is in immediate danger, do not leave them alone. Remove any means of self-harm if possible, such as sharp objects or medications.
Encourage Professional Help: Suggest reaching out to a mental health professional, counselor, or crisis hotline. Resources like the Suicide & Crisis Lifeline at 988 provide 24/7 support.
Create a Safety Plan: Work together to develop a plan that includes warning signs, coping strategies, and contacts who can provide support during times of crisis.
Check-In Regularly: Ongoing support is key. Check in regularly, and remind them of the resources and people they can reach out to when things feel overwhelming.
Self-Care for Supporters
Supporting someone who is struggling can be emotionally taxing. It’s important to also take care of your own mental health:
Set Boundaries: While it’s important to be available, it’s also okay to set boundaries to protect your own well-being.
Seek Support: Don’t hesitate to reach out for your own support, whether it’s through friends, family, or a counselor. It’s okay to ask for help when you need it.
Practice Self-Care: Engage in activities that replenish your energy and bring you joy. Your ability to help others is stronger when you’re also caring for yourself.
A Call to Action
This Suicide Prevention Month, let’s commit to breaking the silence and being there for one another. By understanding the signs, starting conversations, and offering unwavering support, we can make a difference in someone’s life. Remember, you don’t have to be a mental health professional to provide hope; sometimes, all it takes is showing up, listening, and letting someone know they matter.
If you or someone you know is struggling, please don’t hesitate to reach out for help. Your voice, your presence, and your compassion could be the lifeline someone needs.
Tomorrow needs you; always.
Nurturing Minds: Embracing Mental Health Awareness Month with Always Wellness
May is a month of significance, not only for blooming flowers and warmer weather but also for raising awareness about mental health. At Always Wellness, we believe in the power of destigmatizing mental health challenges and promoting holistic well-being. As we embark on Mental Health Awareness Month, let’s delve into why this observance matters and explore some practical tips for nurturing our mental health.
Why Mental Health Awareness Month Matters:
Mental health is an integral component of our overall well-being, yet it's often overlooked or stigmatized in society. Mental Health Awareness Month provides a platform to shine a light on this critical issue, fostering understanding, empathy, and support for those navigating mental health challenges.
1. Breaking the Stigma: By openly discussing mental health, we challenge the stigma that surrounds it. Breaking down stereotypes and misconceptions helps create a more inclusive and supportive environment for individuals struggling with mental health conditions.
2. Encouraging Help-Seeking Behavior: Many people hesitate to seek help for mental health concerns due to fear of judgment or shame. Mental Health Awareness Month encourages individuals to prioritize their mental well-being and seek the support they need without hesitation or stigma.
3. Promoting Education and Resources: This observance provides an opportunity to educate the public about various mental health conditions, symptoms, and available resources. Increased awareness empowers individuals to recognize when they or someone they know may need assistance and connects them with appropriate support services.
Practical Tips for Nurturing Your Mental Health:
At Always Wellness, we believe in the importance of proactive self-care and prioritizing mental well-being. Here are some practical tips to incorporate into your daily routine:
1. Practice Mindfulness: Incorporate mindfulness practices such as meditation, deep breathing exercises, or yoga into your daily routine to promote relaxation and reduce stress.
2. Prioritize Self-Care: Make time for activities that bring you joy and relaxation, whether it's reading a book, taking a walk in nature, or indulging in a hobby you love.
3. Stay Connected: Nurture your social connections by spending quality time with friends and loved ones, whether in person or virtually. Social support plays a crucial role in maintaining good mental health.
4. Set Boundaries: Learn to say no to activities or commitments that drain your energy or contribute to feelings of overwhelm. Setting boundaries is essential for protecting your mental and emotional well-being.
5. Seek Professional Support: If you're struggling with your mental health, don't hesitate to reach out to a qualified therapist or counselor for support. Therapy can provide valuable tools and insights for navigating life's challenges.
As we commemorate Mental Health Awareness Month, let's join together in destigmatizing mental health and promoting a culture of compassion, understanding, and support. At Always Wellness, we're committed to providing inclusive, compassionate therapy services to help individuals thrive mentally, emotionally, and spiritually. Together, let's nurture our minds and prioritize mental well-being every day of the year.
What's Next: Our Plans for 2024!
With 2023 officially behind us and 2024 an open road ahead, we wanted to share some exciting upcoming plans with you! If you didn’t get the chance, check out our blog ‘A Look Back at 2023’ to see what we got up to last year. As for what lies ahead, buckle up, buttercup!
Last year, Amy had an idea that felt like a long shot at the time but began to grow into an idea that the Always Wellness team couldn’t let go of without giving it our all. As Amy approached the homestretch for licensure, the thoughts floating around in her head culminated to: How can my business have a bigger impact? How can I help more people?
As of this month, Always Wellness is shifting from being solely a therapy private practice business into becoming a grassroots organization whose goal is to help more people, always.
There are a lot of moving parts, but we’ll let you in on what we know now. Always Wellness will, for the time being, remain a for-profit Limited Liability Company in order to make sure we can provide our wellness staff with the pay they deserve and continue to accept insurance plans for our clients. While a majority of the money made by our wellness team from providing therapy services will go to paying those counselors, we are also adding in an additional layer of giving back and paying it forward.
Always Wellness has developed a plan to make charitable donations throughout the year. Last year, we launched an online store where we sell mental health themed merchandise and accessories to raise awareness. A portion of our profits from these sales gets put into our fund to make annual charitable donations. We’re always looking to create items that you want to proudly represent, so if you have any ideas or designs for our store, please send them our way at store@alwayswellness.org.
We have officially begun the process of seeking funding to be able to provide no-cost and low-cost sessions to clients in need. We have identified a non-profit organization that we think would be a perfect fit for what we want to accomplish, and we have reached out to them to start the process. We are hoping that this non-profit will be able to help us in the next steps of increasing our impact and helping more people, so send the good vibes our way that we hear back soon.
We are aware that it takes community to make a positive impact on a community. For this reason, after much thought and consideration, Always Wellness has decided to begin publicly accepting donations. If you choose to donate to Always Wellness, your money will go directly towards funding low-cost and no-cost sessions for people in need. This will help us launch our new initiative of Pay-What-You-Can sessions. In full transparency, this means you’ll be funding sessions for clients in need while also helping to offset the business expenses and income impact counselors that offer pro-bono or sliding scale sessions incur. We are hoping that people who believe in affordable mental health care for all will join us in our push to increase these services. Help us to help people, always.
Last but not least, we are looking to begin adding to our team! We’ll primarily be looking to add members to our wellness team but we don’t like to limit ourselves to opportunities. If you are a Licensed Professional Counselor (LPC) or Licensed Clinical Social Worker (LCSW), and find that our mission speaks to you and you want to join us, check out our job postings. If you are not an LPC or LCSW but think you could be a good fit for our team either in a role we already have established or a role you are interested in creating, we encourage you to reach out and start a conversation with us.
We are so excited to see where 2024 takes us. It means a lot to us that word travels by mouth, so if you’re sharing our mission and work with your family and friends, thank you from the bottom of our hearts. If you haven’t yet, you can sign up for our newsletters to stay in the loop!
Happy 2024, y’all! Let’s make the world a better place, always.
A Look Back at 2023
With the New Year fast approaching, Always Wellness has been using this time to reflect on our past year of business. We thought we would take a moment to celebrate our wins, be vulnerable about our losses, and fill you in on the behind the scenes work. So grab your cup of whatever beverage meets your current vibe and let’s kick this thing off.
January through March, we focused solely on building a client base. At the time, Amy was the only Always Wellness team member. While Amy was aware that it takes time to build a business, she didn’t want to waste any time that could otherwise be spent helping people. Amy dedicated the first few months of 2023 to taking on as many clients as possible across the state of Oregon. She developed a niche in working with LGBTQIA+ folx, which planted the seeds of creating more access to mental health care and creating safe and inclusive spaces.
In April, we celebrated our first year of business! We have learned that though starting your own business is incredibly difficult, to say the very least, we thoroughly believe that it is worth it. We are so proud and happy to have our first year under our belt and we are beyond excited for what is to come.
June brought on what we like to call “Blue Sky” dreams. These are ideas that we dream up where “the sky's the limit, folx.” No idea is too big, small, or insignificant to be included. We then take these ideas and as a team decide what we think we can make happen and how we want to see it take shape.
By July and August, the Blue Sky dreams were starting to become fully formed, actionable ideas. We brought on Jess Pederson as our first volunteer! We could not be more grateful to Jess. Currently, Jess is a teacher in Texas, and they volunteer their time to Always Wellness in a multitude of ways. Primarily, you can find Jess contributing to content development, editing the webpage, and helping our Founder turn Blue Sky dreams into reality. With Jess on board, we picked another organization that we thought could be a dream fit to work with Always Wellness to further our impact on the world. We blasted off some emails and crossed our fingers, hoping for the best.
Things got real in September. We wish we had nothing but good news for you, but that’s not the way life works and we don’t want to pretend that it is. The Always Wellness team lost a member of our personal community to suicide. He was an important piece of the puzzle, a building block of Always Wellness. He is and always will be missed by all of us. We took some time to grieve in our own ways and be reminded of the importance of mental health care and destigmatization. During this time, Amy began thinking about how to turn grief into purpose.
Come October, Always Wellness decided to use our grief to drive our desire to have a larger impact on communities far and wide. We officially released our Suicide Awareness T-Shirt. 100% of proceeds from this shirt are donated to the 988 Suicide & Crisis. These shirts are still on sale if you feel inspired to support the cause and promote suicide prevention.
Before we knew it, November was here! We started gearing up for the holiday season and making our descent into the end of 2023. After a few months of no forward movement in our Blue Sky idea, we were starting to feel a little discouraged. The first week of November greeted us with a new sense of determination and we hunkered down to fine tune our plans even further. We sent some more messages and formed a new plan to get this organization to notice us. We also decided to launch a full-time Always Wellness store. We will continue to sell mental health themed merchandise and accessories to raise awareness, donating a portion of our profits to charitable donations, such as to the 988 Suicide & Crisis Lifeline, The Trevor Project, and other local and global organizations.
Congratulations to Amy Weald!
We are so excited and proud to say congratulation to Amy Weald, our founder of Always Wellness! After 2.5 years and over 1,900 hours spent with clients, in October 2023, Amy achieved full Licensed Professional Counselor status! Amy specializes in working with folx from the LGBTQIA+ community. She strives to offer an inclusive and welcoming space for people of all walks of life. Amy provides virtual counseling to help foster a sense of safety and comfort during sessions. She primarily works with those that struggle with trauma, anxiety, depression, OCD, and ADHD.
Congratulations on licensure, Amy, we are so excited to see what the future holds for you!
How to pay for therapy: What is a Superbill?
If you’re looking to start therapy you have a few options of how to pay. Historically, the most common way to pay for services is out-of-pocket cash-pay where you pay your counselor for every session. Some counselors may also accept insurance and will bill your insurance provider directly leaving you to only cover any relevant co-pays. But what if your counselor doesn’t accept your insurance and you still want your insurance to help you cover the cost? That’s where a Superbill comes in.
What exactly is a Superbill? A Superbill is an invoice that your counselor can provide you with at the end of every month. This invoice will provide a description of the services provided and the cost spent on therapy. You can then submit this Superbill to your insurance company to claim out-of-network benefits. Depending on your insurance company and your out-of-network coverage, you will receive back a portion of the money spent on services. It is important that you consult with your insurance provider to verify your out-of-network benefits. It is important to note that even with a Superbill you will still be responsible for paying your counselor their cash-pay session rate for each session.
For example: If you are working with me and my session rate is $150, and are looking to use a Superbill to claim out-of-network benefits to help you cover the cost of therapy, you can expect to pay me $150 per 50-minute session. At the end of every month I will email you a Superbill with the itemized list of services and cost spent on those services. You will then submit this Superbill to your insurance company. If approved by your insurance company, you will be reimbursed directly for your money spent on sessions.
The key take aways:
A Superbill does not mean that your insurance will cover all or any of your therapy costs.
You are responsible for verifying your Out-Of-Network benefits with your insurance company.
Your counselor will not send a Superbill directly to your insurance company.
You are still responsible for paying for your therapy sessions at the time of each session.
Still have questions on Superbills? Feel free to reach out at info@alwayswellness.org!
Turning Dreams into Reality: Say hello to the woman behind Always Wellness
A few years ago, I sat with Amy as she received her acceptance into graduate school. The dream was to become a Master of Counseling. The dream was to open a private practice. The dream was to help people find happiness, even in their darkest times.
And through two years of graduate school, and one year of clinic experience, this month the dream has turned into reality: Always Wellness is here, and to celebrate I sat down with Amy and discussed a few common questions that colleagues and friends and future clients might have about the business.
This will be the first in a 4 part series in the month of May!
Introducing, Always Wellness
Why did you want to become a counselor?
I feel very fortunate to have had some great counselors in my life. I can remember being in high school and going to counseling with my own therapist and just having this ah-ha moment of ‘this is what I want to do.’ Knowing how much help and support I received helped me realize I wanted to give back to others in that same way.
Finding the right counselor can be hard though, and I recognize that not everyone might have had the same amazing experience with counseling like I did. I always wanted to be a counselor that could help change the way counseling looks or feels for those that might not have had the best experiences.
Who is your ideal client?
I work most often with teens and adults who are working through life transitions, or who might feel anxious or depressed.
What are your hours?
I typically work Monday - Thursday 9am -5pm but I only see clients for a small window in each day. I offer in person services as well as online video sessions. But I do not offer crisis or after-hours services.
What’s the difference between seeing a counselor at a clinic, versus private practice?
As far as the skillset of your counselor and level of care you’ll receive, it should be the same. The biggest difference is probably just the amount of turnover. It’s not uncommon for clinics, agencies, or group practices to have a higher turnover in their staff for a wide range of reasons. That might mean that you’re shuffled from counselor to counselor from time to time. In private practice, you don’t get any variability. If you want to work with me, you’ll work with me!
How do people know if they are ready for counseling?
I mean - how do you ever know that you’re ready for anything? Have you been thinking about it? Wondering what it might be like? The biggest indication that you might be ready for counseling is if you’re thinking about going to counseling!
I like to regularly remind my clients that decisions are almost never permanent. By that I mean that if you think you’re ready for counseling then reach out to some counselors and try a few sessions. Just because you decide to start doesn’t mean you’re locked into being in counseling for the rest of your life.
Mental Health Awareness Month
May is Mental Health Awareness Month. One of my favorite parts of being a counselor is getting to talk about mental health. To constantly chip away at destigmatizing mental health struggles and to normalize mental health as…well, health.
Why do we need an entire month to raise awareness for mental health? Because despite the great progress we have made in mental health care and talking about mental health we still have a long way to go. Mental Health Awareness Month was first celebrated in 1949. A lot has changed since 1949, but sadly a lot remains the same in the realm of mental health.
During the month of May take some time to be mindful about what mental health and mental wellness means to you. Are you where you would like to be? What in your life feels good right now? What would you like to change? If you woke up next month and something in your life looked different, what would it be?
Perhaps May 2022 is the month you start counseling or get back into counseling. Perhaps it’s the month where you decide to share your mental health journey with someone in your life. Whatever it may be, be mindful of your mental health. Mental health is health.
Reach out, ask questions, ask for support, ask for resources.
We’re here to help you achieve wellness. Always.
How to Find a Therapist
Finding a therapist can be hard. You might be asking yourself, “where do I even begin?” Maybe you’ve never looked for a therapist before. Maybe you have had a therapist in the past and are looking to start therapy again. Maybe you’re even working with a therapist but looking for a change. Here are some tips and tricks for finding a therapist regardless of what stage you’re at.
Tried and true: Google search! When you first start the hunt in looking for a therapist the easiest and likely most natural place to start is Google. I recommend searching for counselors/therapists in your area. For example, type “counselors in Bend, OR” into your search bar. Look for counselors that have websites or profiles and referral sites rather than just listing their business information on Google Business. Browse through some websites and see if the therapist meets what you’re looking for.
Lesser known: A great way to find a therapist that is well known in the counseling community but not as well known to the general public is Psychology Today. Psychology Today offers a free therapist finder where you can filter by things such as: location, issues, insurance, gender, types of therapy, age, price range and more. Once you start your search you’ll find profiles for counselors where you can read more about the issues they work with, their approach to counseling, accepted insurance and/or fee rate, and even endorsements from what other counselors have to say about them. Psychology Today makes it easy to reach out to counselors by offering an email button directly on the profile as well as a phone number to call.
Word of mouth: Talking about mental health is becoming increasingly more common which means hearing about therapists by word of mouth is even more likely than ever before. Perhaps your friend, co-worker, barista, hairdresser or anyone in your community has a therapist they recommend. Ask around or keep your ears open for therapists that people in your community have enjoyed working with. But remember, just because a counselor was a good fit for someone else, doesn’t mean they will be a good fit for you and that’s okay! Reach out to therapists you hear about and set up an initial session to see if it’s a good fit.
Referrals: Another great way to find out about counselors in your community is by asking for referrals from your doctor, dentist, physical therapist, or any other healthcare provider. Typically your doctor’s office will have a list of therapists within the community that they refer to and can provide you with the contact information to reach out. Once again, remember that just because a therapist might be referred to you from your doctor, it doesn’t always mean they will be the perfect fit for you. I cannot stress enough the importance of meeting with a therapist for a few sessions to see if they are a good fit.
Now that you have some tips for how to start your therapist search, I recommend you dive in and see what works for you! Try out a couple different ways of searching and reach out to multiple different counselors. If you find yourself wondering what to be looking for in a therapist check out my blog on that topic as a launching point.
What to Look for in a Therapist
Looking for a therapist can be overwhelming and sometimes difficult. I often tell my family, friends, and even clients that finding a therapist and making a first appointment is, at times, the biggest hurdle to starting counseling. So if you find yourself reading this because you’re on the hunt for a therapist - Congratulations, you are taking the first step!
Now, you might be asking yourself, “What do I even look for in a therapist?” I hope this post will help guide you towards finding the answer to that question.
Safety & Trust - The most important thing to keep in mind when looking for a counselor is safety and trust. Look for someone who makes you feel safe and like you can trust them when you are sharing your story. Counseling can bring up a lot of different emotions so it’s important to find a therapist who you are comfortable feeling the wide range of emotions with.
Rapport and Care - Therapists should take the time to build rapport with you and express genuine care in what you have to share. This can take time, but you should feel a connection to your counselor even in the first session. Your counselor should be authentic, empathetic, and curious about you, your life, and the things you share. If you don’t feel like you connect with your therapist or you aren’t feeling cared for in the way that you need, perhaps it isn’t the right fit. Don’t become discouraged - the right fit is out there, just keep looking!
Competencies and Ethics - Any counselor should be ethical and competent in the services they are providing. It is impossible for every therapist to be competent in every aspect of treatment, so find a therapist that is competent in working with what you are bringing into session. Counselors should also adhere to ethical guidelines of their profession and state. Don’t hesitate to ask your therapist about their areas of interest, specializations, trainings, and educational background.
Scheduling & Payment - When looking for a counselor it is important to find someone who offers session times that work with your schedule. Consistency is best. Look for a counselor who can provide you consistent appointment times that work with your schedule. If the schedule doesn’t work, it’s going to be hard to show up to session! It’s also important to find a counselor that either takes your insurance or offers a cash-pay rate that you can afford.
Some Questions You Might Ask:
What is your counseling style or theoretical orientation?
What issues do you specialize in working with?
What credentials, trainings, or experience do you have?
Do you accept insurance?
What is your cash-pay rate? Do you offer a sliding-fee scale?
What times and days of the week do you offer sessions?