How to Get Moving: 5 tips for when you are feeling sluggish and unmotivated

In the age of technology where so many things push us out of our bodies and into our heads, it’s easy to feel stuck. We often feel like we are unable to get off of our phones and onto our feet, as our to-do list gets longer and longer. Maybe you work a job where you sit all day. Or, you work at a job where you are on your feet for hours on end. Maybe you are battling depression and simple tasks feel unmanageable. Regardless of the cause, if you find yourself feeling sluggish and unmotivated to get through your mental list of to-do’s and it is becoming a problem, reach out to Bridger Peaks Counseling! Follow along as our compassionate therapists discuss five tips to help get you on a roll and motivated.

1. Write down (or type out) your to-do list

Sometimes getting the tasks written out and out of our heads is half of the problem. Writing out a to-do list can feel like journaling. As we do it, we tend to mentally process and organize what needs to be done which leaves more space in our brains for focus. If your to-do lists end up feeling too daunting, start by listing only three items. Just three! After you have written your to-do list, agree with yourself to accomplish one task. You may decide to pick the quickest, easiest task to get yourself rolling. Alternatively, you may choose the most overwhelming task first so that you might clear out some of your anxious thoughts and up your motivation. When you agree to accomplish this task, say out loud or in your head to yourself “I will get up and begin [X task] right now and I will finish it until it is done.” By doing this, you are telling your brain that it is go time and there is no arguing!

2. Just start!

Getting up can often be the most difficult part of accomplishing tasks. Part of you may very well know it is time to get up and get started, but another very convincing part of you is likely wrapped up in what you are doing at the moment. So, count yourself down! Seriously! Say out loud, or in your head, 5…4….3….2…1…Go! When you finish your countdown, it is time to get up. Use the above statement in tip #1 before you count down for an extra convincing statement directed at your brain.

3. Begin your flow.

An object in motion stays in motion, right? When you do your countdown and can get up, the next step is going to be keeping yourself moving. Before beginning your to-do list, it may be beneficial to get your body moving so that you can take advantage of the wonderful endorphins we get when we move our bodies. No need to go high impact here. A brisk walk or yogic stretching will do just fine. Not only do these movements release endorphins, but they also can help to move your focus from your mind and into your body which can make that to-do list feel easier.

4. Make your bed.

It often feels easier to stay in bed or lay around when our space feels messy. I’ve heard the phrase “messy bed, messy head” and it is so true for me. Cleaning up our spaces is often such a helpful first step in shaking off that sluggish feeling. So, make that bed! Fold those clothes! Unload that dishwasher so that you can load the dirty dishes and get them off the counter! Clearing or tidying our spaces helps to clear our minds and leave space for the tasks at hand. If you can’t even begin to write out your task list until your space feels tidy, do that first!

5. Affirm yourself! You got this!

When our self-talk sounds like “You’re being so lazy, get off your phone and get moving,” we are not helping ourselves get motivated. It’s easy to think that this type of push is what we need to hear. In reality, positive self-talk is much more effective in motivating us to get things done. So, start off your day with some affirmations. Go ahead, tell yourself how great you are! Affirmations may sound like this: “I am smart, I am driven, I am confident and I do what I say I am going to do!” If that format doesn’t resonate with you, find your own! You can use Google or just your own brain. For some, saying this once to yourself will feel good. For others, saying it in the mirror multiple times to your reflection may feel even better!

Tips for the Future

Give it a try because if we want to be kind to others, we should probably start with ourselves first. It’s not always easy to get moving and get things done. Learn what works best to motivate you and repeat that pattern! You know yourself best: listen, look, and notice what works for you and what feels good. Think back on other times you felt sluggish or unmotivated and ask yourself what helped you to get started. Once you figure out which tips work for you, use that information to support yourself and accomplish tasks, feel better, and get motivated!

Interested in Beginning Bozeman Counseling Services?

Life’s changes, while often challenging, can be an opportunity for self-exploration, self-reflection, and growth. Engaging with these tips, as well as reaching out for support, can help make life’s transitions more manageable. If you need support as you navigate change, our team of caring therapists would be honored to help you in your journey. To start therapy with Bridger Peaks Counseling, please follow these simple steps:

1. Make an appointment online

2. Meet with one of our professional Bozeman mental health therapists

3. Wipe away those sluggish feelings and get motivated!

Other Therapy Services We Offer in Bozeman, MT

Our team of caring counselors at Bridger Peaks Counseling is happy to provide a variety of mental health services. Our team is happy to offer services including adult counseling, teen counseling, group therapy, rising strong workshops, and marriage counseling. Furthermore, we provide anxiety therapy, depression treatment, substance use counseling, and online grief counseling. Along with EMDR, postpartum depression support, body image therapy, and psychiatric care. Visit our blog or FAQ to learn more today!

The Healing Power of a Sincere Apology

The Healing Power of a Sincere Apology

In the intricate tapestry of human relationships, apologies play a vital role in weaving the threads of understanding, empathy, and forgiveness. Extensive psychological research underscores the immense value of an effective apology in fostering healing and strengthening the bonds that connect us. In this blog post, you’ll learn the hallmarks of a genuine apology, the consequences of insincerity, and what to say next time you find yourself in the doghouse.

Defining an Effective Apology

A sincere apology is more than just a string of words; it’s a heartfelt acknowledgment of wrongdoing, an expression of remorse, and a commitment to making amends. An effective apology goes beyond the surface, delving into the realm of genuine empathy and understanding of the hurt caused. It’s a courageous act of vulnerability that demonstrates respect for the other person’s feelings and seeks to rebuild trust.

Factors Influencing the Quality of an Apology

● Phrasing and Language: The words you choose can make a significant difference. Using direct language that takes responsibility for your actions and acknowledges the other person’s feelings are crucial.

● Tone of Voice and Delivery: The tone in which you convey your apology can influence how it’s received. A gentle and sincere tone communicates authenticity and empathy.

● Facial Expressions and Body Language: Nonverbal cues, such as maintaining eye contact, adopting an open posture, and showing genuine concern on your face, enhance the sincerity of your apology.

● Communication Methods: While technology has given us various ways to communicate, an in-person apology generally carries more weight due to the ability to convey emotions through facial expressions and tone.

● Timing: Apologizing promptly after realizing your mistake demonstrates your willingness to make things right. Delaying an apology might inadvertently intensify negative emotions.

● Empathy and Understanding: Displaying genuine empathy by acknowledging how your actions affected the other person's emotions shows that you truly understand the impact of your behavior.

● Avoiding Excuses: Placing blame elsewhere or offering excuses can undermine the sincerity of your apology. Taking responsibility is key.

The Damage of an Insincere Apology

An insincere or ineffective apology can be akin to pouring salt on a wound. When apologies lack authenticity, they can deepen hurt feelings, erode trust, and hinder the process of healing.

Insincere apologies often arise when individuals merely go through the motions of apologizing without truly acknowledging the pain they’ve caused.

Crafting a Meaningful Apology: A Fill-in-the-Blank Template

To help you navigate the art of apologizing, here’s a fill-in-the-blank style template that you can adapt to various situations. It is intended simply as a guide - make sure to change any language you wouldn’t normally use, otherwise, it may come across as disingenuous.

[Recipient’s Name], I want to sincerely apologize for [action or behavior]. I understand now that my [actions/choices/words] have caused you [impact on the recipient]. I’m truly sorry that I [action or behavior - take responsibility!]. I want you to know that I never intended to hurt you, and I deeply regret what I [did/said]. I care about you and your feelings, so I’m committed to [what you will do differently]. I’d love to hear your thoughts and feelings, if and when you’re comfortable sharing them with me.

Apologies are bridges that span the gaps created by misunderstandings and mistakes. A sincere apology holds the potential to mend wounds, strengthen bonds, and restore harmony. As you navigate the intricacies of your relationships, remember that the courage to apologize with authenticity is a testament to your

Greetings From a Butte Therapist

Returning to Butte to Provide Therapeutic Support

I am thrilled to be returning to Butte Counseling to provide therapeutic support to teenagers, those experiencing issues with anger, and people experiencing isolation, depression, anxiety, and grief.  Modern life is filled with ever-increasing demands, stresses, and traumas. 

As your counselor in Butte, I hold the relationship between client and clinician as sacred. This demands that I center trauma-informed care in the work we do together, always at your pace. My approach is strengths-based and client-focused.  

Navigating Challenges Together

As someone who has personally struggled with the complex interrelationship between anger and isolation, I am prepared to walk alongside you as you navigate life in Butte. In fact, it is because of my own history of experiencing isolation and experiencing anger, that I know healing is found in a nurturing therapeutic relationship. This supportive therapeutic relationship will allow for the forging of new patterns of behavior that will create healthier outcomes.  

Create New Connections and Experiences

As healthier outcomes accumulate, an individual who is experiencing anger and isolation will begin to see a reduction in anger which also results in less social isolation overall.  Another important factor in facilitating change for people experiencing issues with anger and isolation is the celebration of new connections and experiences.  Here in Butte, the opportunities for such joys are abundant. For example, the many festivals and celebrations provide unique opportunities to forge connections with people and celebrate our sense of place.

Empowering Teenagers Through Resilience

Another area of interest to me clinically is working with teenagers.  My passion for working with teenagers stems from my own experiences as a youth during that critical transition time. It is important to acknowledge the stressful world teenagers are currently operating within. When working with teenagers, I will center the teaching of resiliency skills, while encouraging critical reflection.  Teenagers are empowered when they are taught to harness their resilience and critically reflect on their decisions and actions.  

Identifying a Support Network and Embracing Community

Resiliency skills can be taught in numerous ways.  For example, an excellent way to build resilience in an individual is to identify a support network. Teenagers who are well-connected with their peers experience strong support networks that build their resilience.  Again, by creating and celebrating community, individuals are less angry, more connected, and more resilient.

Healing from Anxiety, Depression, and Grief

My clinical passions and interests are not limited to working with those experiencing isolation and anger and teenagers. In fact, I am prepared to walk alongside individuals experiencing anxiety, depression, and grief. I believe those experiencing such struggles should be affirmed and acknowledged in a safe environment. I will center the creation of human connection and community as ways of reducing anxiety and depression.  

My Goal for You

I look forward to hearing your story, meeting you where you stand, and working together toward your healing and growth.  Whether you’re experiencing anger and/ or isolation, a teenager wondering about the next transition in your life, or someone experiencing anxiety, depression, and/ or grief, I will honor your story, while walking alongside you as you become your most authentic self.  Thankfully, our historic surroundings in Butte, America provide the necessary tools for healing, community, and celebration.

Thank you! 

Best,

Vince

Embark on a Journey of Healing with Butte Counseling Services Today!

Whether you're facing anger, isolation, adolescent uncertainties, or emotional struggles, my commitment is to honor your unique narrative as we work together to reveal your authentic self. Butte's historic surroundings offer a backdrop of healing tools, community, and celebration. I look forward to embarking on this journey with you. Reach out to Butte Counseling Services by following the steps below.

1. Make an appointment online

2. Meet with one of our caring, professional therapists

3. Begin moving forward on your journey toward healing and self-empowerment!

Additional Online Mental Health Services in Montana

From our Bozeman counseling clinic, our therapists can help you through a number of issues including anxiety, worry, stress, depression, and more. Our caring team of therapists and professional mental health staff are here for you and your loved ones. Visit us for addiction treatment, group counseling sessions, EMDR and Somatic Experiencing for trauma therapy, body image counseling, opportunities to explore coping patterns, marriage counseling and couples therapy, postpartum depression and anxiety counseling, mindfulness training, workshops, and more tools for client education. In addition to counseling, we also offer psychiatric care. We look forward to talking with you soon!