Monday, February 27, 2017

“Kindness is a language which the deaf can hear and the blind can see.” – Mark Twain

Random Acts of Kindness
Random Acts of Kindness focus of performing random acts of kindness for others. Why? Research supports that people on the receiving end often become motivated to pay it forward and so begins the domino effects of unprompted acts of kindness. It also states that kindness feels better for the giver and can improve our moods and improve our beliefs about ourselves. Ever had someone pay for your coffee or your meal unexpected? How did it feel?

Research also demonstrates that if you perform random acts of kindness for two minutes a day for 21 days, you can actually retrain your brain to be more positive. Studies such as this show that when your brain is more positive you are more likely to be creative, intelligent and productive. These attributes can spin into what we perceive as ‘quality of life’ attributes - job success, wealth, healthy relationships, and better health. This adage, that “happiness breeds success,” think about that for a moment.

Kindness is a simple concept, yet so very impact. It can make the world a better place, you never know what other people may or may not be battling. Kindness has the power to drastically improve our own well-being as well as that of our families, friends, acquaintances, and strangers. The act of expressing graciousness to one another can improve our relationships within the workforce, kindness towards one another can inspire employees to be more productive and make businesses more profitable and within our communities, kindness contributes to safer schools and neighborhoods.

Easy ways to perform random acts of kindness:
Be generous with compliments (what they are wearing, their hair, smile or what
they are doing);
Return a shopping cart;
Help someone load or unload their groceries;
Make someone laugh;
Thank your employees/coworkers;
Give your seat to an elderly person;
Make eye contact and smile at others;
When waiting in line for a cup of coffee, offer to pay for the stranger’s coffee in
line in front of or behind you;
Put snacks, travel sized toiletries, a pair of warm socks and warm mittens in
Ziplock bags and pass them out to the homeless;
Volunteer to serve a meal at a local soup kitchen or volunteer your time at any
Organization that is meaningful to you;
Donate used books or puzzles to your local library or school;
Bring a few winter coats that your family has outgrown to a nearby shelter;
Bring a dozen donuts to a nearby fire station or police station and thank them for
their service;
When you see someone in a military uniform at the airport or in a mall, thank them
for their service and express your wish that they stay safe in their endeavor;
If you pass a parking meter that’s about to expire, put change in it;
Send someone you care about a text, e-mail, or card and let them know you are
grateful for having them in your life; who does not like a card;
Send an anonymous card saying something positive about them in the mail.

Random acts of kindness do not have to be big, and can be incorporated into your everyday life. Just a few moments here or there. Try with some small acts and then try some bigger ones. Try it for the week or the month and see what happens! You never know how you will impact someone else!

“No act of kindness, no matter how small, is ever wasted.” (Aesop)

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” (Scott Adams)

Monday, January 30, 2017

Signs of Insecurity

Do others appear more self-confident than you? Do you feel you could be insecure? Do you feel you could be more self-confident? What are some signs related to insecurity?

In particular, some people appear to have all they need to have power to give them the sense that they could accomplish anything. Some people feel they will never be able to accomplish their goals. What are some signs or causes of insecurity?

Everyone has some form of insecurity. It’s almost impossible to be 100% free of doubt. Confidence is usually a gradual process. It often comes with age and wisdom (although some people never find it).Insecurity can be highly destructive.

Signs of Insecurity:

A person becomes overly selfish

A person becomes overly accommodating. Once again, this form of insecurity. An overly accommodating person attempts to gain the approval of other people by bending over backwards for them.


Insecure people tend to be very sensitive to critique and respond with defensiveness.

Struggle with Silence

Excessive Joking/Sarcasm



Overly Competitive Competitiveness is part of a healthy emotional makeup, but over-competitiveness is a sign of a problem. Someone who can’t take losing by making a big emotional display lacks confidence.

Insecurity in Relationships. Insecurity tends to be amplified in relationships. In this situation, there is a constant struggle for control and energy.

Ways to Work on your Self-Confidence:

Focus on finding positives for the day.. everyday has at least one positive (even if it is you brushed your teeth)
Identify 3 positive affirmations, write them down and repeat them to yourself out loud looking in a mirror
Journal each day about two positive things that day and then identify one positive thing you can focus on tomorrow
Surround yourself with positive people who lift you up
When you find yourself engaging in negative self talk, re frame it to positive self talk.
Do not look at failure as failure.. look at it as learning opportunity and an opportunity to do it different next time
Be ok with being "ok" at some things and excellent a few things
Write down all the things you you are proud of and thankful and put that list somewhere you can see daily!
You are not perfect you are human and you just have to be the best version of you for that day!

If someone you know or if you are experiencing difficulty let them know they are not alone and you are willing to assist them with finding the help they need. Sometimes just knowing you’re not alone is powerful in helping others seek the help they need. Psychological Health Roanoke has qualified and experienced clinicians available to help you and your family.

Friday, January 6, 2017

Our Health Magazine Bedside Manner Awards 2016

We would like to let you know that

Steve Strosnider got 2nd place!

Emily Defrance and Jackie Wilkerson got Honorable Mention!

Thank you to all of you that provide the feedback and we would like to encourage all of you to continue to give feedback!

Happy 2017!

Monday, December 19, 2016

The New Year

“If I continue to think as I have always thought, I will continue to act as I have always acted. If I continue to act as I have always acted, I will continue to get what I have always gotten. Change the thought, changes the behavior and leads to new results”
– Robert Ellis

With the New Year, we often reflect on the past year, set goals and look for ways to make change in the new year. We often make “resolutions” that range from focusing on family, changes in our health, work, how we manage stress, and family and friends.

Reflecting on our past and setting goals is healthy, the desire to change is healthy, and the desire to want better is healthy. When setting these goals or “resolutions” it can be easy to make some lofty or unrealistic ones, however that often will lead to frustration, disappointment and anger in ourselves.

It is important to remember that life is a journey, some days will be a sprint, but most of the time, life is a journey that takes time, thought and being active. Change will take time, it will take effort, and being mindful. If you want different results then you need to change the effort.

How to make your goals or changes stick?
1.Write down your goals. Studies have found that if you write down a goal, you are much more likely to achieve it. In addition, tell as many people as possible about your goals. When you share your goals with others, you are more likely to fulfill them.

2. Establish priorities. If you could only do three activities for the rest of your life, what would they be? Start paring down the activities that are bringing you down. Take a hard look at where you spend your time. Are you getting a return on your investment of your time, money, and energy? Or are you reaching a dead end? We outgrow activities and even people as we have more life experiences. It's not good or bad, it just is. If you are having a difficult time saying "no" to people or activities that no longer serve a purpose for you, see #1 on this list.

3.Make the goal specific
The more specific your goal is, the easier it is to make sure you’re making progress. Instead of “I want to work out more” try “I will run or boke every day for 30 minutes.” Makes it easier to execute and measure.

4. Prepare in Advance. Do not pick your goal the day you want to start or the day before. Spend time in advance picking and thinking about your goal. Research your goal and make a plan.

5. Make an Action Plan. This step is often missed in the process of goal setting. You get so focused on the outcome that you forget to plan all of the steps that are needed along the way. By writing out the individual steps, and then crossing each one off as you complete it, you'll realize that you are making progress towards your ultimate goal.

6. Stick With It! Remember, goal setting is an ongoing activity not just a means to an end. Build in reminders to keep yourself on track, and make regular time-slots available to review your goals. Your end destination may remain quite similar over the long term, but the action plan you set for yourself along the way can change significantly. Make sure the relevance, value, and necessity remain high.

7. Set a date. One of the best ways to knock out a goal is to put it on your calendar. If you put a stake in the ground and impose a date on yourself, you’re much more likely to reach it.

Change can happen. Goals can be achieved. It does not have to be difficult or overwhelming. Focus on your goals and changes one day at time. Be mindful and present. Be engaged in your life and in your goals. You can do it! Celebrate your successes and do not dwell on what you do not succeed at for that day. Tomorrow is a new day!

Monday, November 28, 2016

Holiday Season is upon us

Does the holiday season bring you stress? anxiety? depression? frustration? You are not alone!!!!

It seems as if the holiday season—that time-honored mixed bag of pleasure and pain—starts earlier and earlier each year, bringing with it a flood of emotional baggage many of us would prefer to leave behind. If you harbor memories of Thanksgiving, Christmas, Hanukkah, Kwanza, or other holiday celebrations filled with disappointments and dread, you are not alone. This year holiday related items were up before Halloween!!!

If you experience excessive anxiety and foreboding at the first sight of holiday paraphernalia in the department store:

1. Consider relaxing your expectations
2. Shifting your mindset
3. Engage in relaxing and mindful exercises
4. Write a list of what you are thankful or have gratitude for and refer to that list often
5. Give the gift of love, time and your listening skills, make others feel important
6. Focus on giving to others rather than focusing on receiving

These changes help make it possible to survive—and even thrive—during the stress-filled weeks from late November until early January.

“Everybody can be great...because anybody can serve. You don't have to have a college degree to serve. You don't have to make your subject and verb agree to serve. You only need a heart full of grace. A soul generated by love.” ― Martin Luther King, Jr.

Here are a few list of ways to be grateful during the season

Wednesday, October 26, 2016

Out of The Darkness

September 2016 was also known as National Suicide Prevention Awareness Month which helps promote resources and awareness around the issues of suicide prevention, how you can help others and how to talk about suicide without increasing the risk of harm.

To help promote awareness about Suicide and Prevention, there are ways one can get involved. Out of Darkness Walk Events is one way. A few weeks ago some of the PHR clinicans participated in a local Out of the Darkness walk.

Linda Snead stated, "Considering the weather, we had a favorable turnout. With all the glass, this facility provided the sense of outdoors, but we were dry. All the speakers were passionate regarding the mission of this event, to encourage people out of darkness & hopefully away from suicide Much appreciation to Nancy & Katlin for their time & expertise to represent PHR at our information table." Quite a few clinicians also donated to the cause.

Suicidal thoughts can affect anyone regardless of age, gender or background. Suicide is the third leading cause of death among young people and is often the result of mental health conditions that effect people when they are most vulnerable. Suicidal thoughts and suicide occur too frequently but should not be considered common and can indicate more serious issues.

Know The Warning Signs

Threats or comments about killing themselves, also known as suicidal ideation, can begin with seemingly harmless thoughts like “I wish I wasn’t here” but can become more overt and dangerous
Increased alcohol and drug use
Aggressive behavior
Social withdrawal from friends, family and the community
Dramatic mood swings
Talking, writing or thinking about death
Impulsive or reckless behavior
Is There Imminent Danger?

Any person exhibiting these behaviors should get care immediately:

Putting their affairs in order and giving away their possessions
Saying goodbye to friends and family
Mood shifts from despair to calm
Planning, possibly by looking around to buy, steal or borrow the tools they need to commit suicide, such as a firearm or prescription medication
If you are unsure, a licensed mental health professional can help assess risk.

Risk Factors For Suicide

Research has found that about 90% of individuals who die by suicide experience mental illness. A number of other things may put a person at risk of suicide, including:

A family history of suicide.
Substance abuse. Drugs and alcohol can result in mental highs and lows that exacerbate suicidal thoughts.
Intoxication. More than one in three people who die from suicide are found to be currently under the influence.
Access to firearms.
A serious or chronic medical illness.
Gender. Although more women than men attempt suicide, men are four times more likely to die by suicide.
A history of trauma or abuse.
Prolonged stress.
Age. People under age 24 or above age 65 are at a higher risk for suicide.
A recent tragedy or loss.
Agitation and sleep deprivation.
Can Thoughts Of Suicide Be Prevented?

Mental health professionals here are PHR are trained to help you or someone you might know understand their feelings and can improve mental wellness and resiliency. If you or someone you know wants support and help please contact us at 540-772-5140

Crisis And Information Resources

National Suicide Hotline 1-800-273 TALK (8255)
Connect 540-981-8181 or 1-800-284-8898
Respond 540-776-1100 or 1-800-591-9992

Wednesday, September 28, 2016

World Heart Day

World Heart Day on September 29

World Heart Day is part of a campaign to spread awareness about heart disease and stroke prevention. The World Heart Federation have found that heart disease and strokes are the world’s leading cause of death, killing 17.1 million people every year – that’s more than victims of cancer, HIV and AIDS and malaria.

This is the perfect day to quit smoking, get exercising and start eating healthy – all in the name of keeping your ticker in good working order, and improving the health and well being of people the world over

This World Heart Day, focus on fueling your heart and power your life. Your heart is at the heart of your health.

Just a few simple steps;
- eat more healthily
- cut down on alcohol
- stop smoking
- increase your exercise (20 minutes a day to walk)

The aim is to improve health globally by encouraging people to make lifestyle changes and promoting education about ways to be good to your heart. This lesson is becoming increasingly relevant as reports of obesity, poor diet and physical inactivity in children and young people become more and more common.

Events take place to promote healthy hearts. Charities and other organisations coordinate walks and runs, health checks, public talks, shows and exhibitions to name a few of the interesting and informative events which mark the day. So on Heart Day, get involved, eat your fruit and veg and get outside; both you and your heart will feel the benefits.

If you want more information on World Heart Day or want to get more involved please go to the following websites.

Take care of your HEART!!!!