Tag: cognitive behavioral therapy

It’s the Little Things That Matter

by Mothersense, posted in Uncategorized

Life can be overwhelming. We all face challenges that sometimes feel impossible to overcome. Whether it’s the end of a relationship, the loss of a job, or the passing of a loved one, it’s easy to get lost in the weight of our struggles. But here’s the thing: you’ve made it through 100% of the hard days you thought might break you. And you’re still here.

Sometimes, we forget to give ourselves credit for just surviving. Life has a way of throwing curveballs, but no matter what, you’re still standing, reading this, and doing what you can to keep moving forward. That is something worth being proud of.

It’s easy to focus on what’s wrong, what’s missing, or what hasn’t gone right. But if you can, try to shift your attention to the little things—the moments of joy and comfort that we often overlook. Those small acts of self-care that may seem insignificant in the grand scheme of things actually mean so much.

So, take a deep breath. You deserve it. Maybe it’s enjoying a cup of coffee or tea in peace. Maybe it’s stepping outside for a few minutes of fresh air. Perhaps it’s treating yourself to something simple, like ordering your favorite meal or watching a show you love. Whatever it is, give yourself permission to enjoy those moments without guilt.

Taking time for yourself isn’t selfish. It’s necessary. The things you do, no matter how small, matter to you. They are reminders of what you’ve endured and what you are capable of. You are allowed to take breaks. You are allowed to rest. You are allowed to find joy in the simple things.

Remember, you can do this. Even on the hardest days, when you feel like you’re just barely holding on, you’re doing better than you think. Don’t forget to be proud of yourself for getting through each moment, each challenge. You are strong, and you deserve to celebrate the small victories.

The journey may not always be easy, but the little things along the way are what can keep you grounded, remind you of your strength, and help you keep moving forward. So take a moment to be proud of yourself, because you’ve earned it. You are here. And that’s enough.

Functional Freeze: How we get unstuck

by Mothersense, posted in Uncategorized


Understanding Functional Freeze: Its Impact on Mental and Physical Well-Being and How to Break Free


We all experience moments of feeling stuck or unable to move forward, especially when faced with overwhelming stress, uncertainty, or even mundane daily pressures. However, sometimes this feeling becomes more than just a brief moment of hesitation—it can manifest as a state known as functional freeze. This state can have profound effects on our mental and physical health, making it harder to take action and feel motivated. In this post, we’ll explore what functional freeze is, how it affects us, and practical steps to help break free from it.
What is Functional Freeze?
Functional freeze is a psychological and physiological response that often occurs when our brains perceive a threat or challenge, but we feel incapable of dealing with it. It’s a state of immobilization, where we feel stuck in place—unable to move forward, make decisions, or take action. Unlike the more familiar fight-or-flight response, freeze often leads to an overall sense of stagnation rather than heightened energy.
This freeze response can be triggered by any number of factors, such as:
Overwhelm from too many tasks or responsibilities
Uncertainty or fear about the future
A traumatic or emotional event that leaves you feeling paralyzed
Anxiety or depression that creates a mental block
How Functional Freeze Affects Us
Mentally: When we experience functional freeze, our minds can become foggy, and decision-making becomes increasingly difficult. We may ruminate on problems without being able to take constructive steps to address them. This mental paralysis can also fuel anxiety and self-doubt, making us question our abilities and decisions.
Physically: On a physical level, functional freeze often results in a lack of energy or motivation. You might feel exhausted even though you haven’t done anything strenuous. This leads to a cycle of inactivity that further exacerbates feelings of helplessness or frustration. Long-term, the freeze response can also affect sleep patterns, appetite, and overall health, making it harder for your body to recover from stress.
Steps to Break Free from Functional Freeze
Acknowledge and Accept
The first step to overcoming functional freeze is acknowledging it without judgment. Recognizing that you’re in a freeze state can reduce the shame or frustration that often accompanies it. It’s important to remind yourself that this is a natural response, not a personal failure.


Start Small
When overwhelmed, the sheer scale of tasks can seem impossible. Begin by breaking things down into smaller, manageable pieces. Focus on completing a small, easy task that you know you can accomplish. The act of doing something, no matter how small, will trigger a sense of accomplishment and help you gain momentum.


Mindful Movement
Physical movement can help “reset” the body and break the freeze cycle. This doesn’t have to mean a strenuous workout—gentle stretching, yoga, or even a short walk can help release tension and get your blood flowing. Movement stimulates the release of dopamine and serotonin, which can help shift your mood and energy levels.


Limit Distractions and Create a Routine
Creating structure can reduce feelings of chaos and uncertainty. Try setting a simple daily routine to provide some sense of control. Focus on one task at a time, and eliminate unnecessary distractions (like excessive phone use or social media) that can increase feelings of overwhelm.


Talk to Someone
Sometimes, the best way to snap out of functional freeze is by talking it out. Find a friend, family member, or therapist to express how you’re feeling. Speaking about your thoughts can provide clarity, help you process emotions, and even offer new perspectives on your situation.


Practice Self-Compassion
Don’t be hard on yourself if you’re feeling stuck. Functional freeze doesn’t mean you’re lazy or incapable—it’s simply a natural response to stress. Give yourself grace, and understand that breaking free from this state is a process. Be patient with yourself as you take small steps toward recovery.


Seek Professional Help if Needed
If you find that functional freeze is affecting your day-to-day life for an extended period of time, it may be helpful to talk to a mental health professional. Therapy can provide you with tools to manage stress, anxiety, and depression, as well as help you address the root causes of your freeze response.


Final Thoughts
Functional freeze is a challenging state that many of us face at different points in our lives. While it can feel isolating and overwhelming, it’s important to remember that there are ways to break free. By acknowledging the freeze, taking small actions, and practicing self-care, you can regain your sense of control and start moving forward again—mentally, physically, and emotionally.
If you’re currently in a freeze state, take a deep breath, and remember: You are not alone, and you have the power to move past this.

Understanding the connection

by Mothersense, posted in Uncategorized

The Link Between Mental Health and Physical Ailments: Understanding the Connection

In today’s fast-paced world, the connection between mental health and physical health is more important than ever. Many people are aware that mental health issues can affect how we feel emotionally and psychologically, but fewer realize that these issues can also manifest as physical ailments. Understanding this link is crucial for addressing both aspects of well-being. This blog post explores various physical ailments related to poor mental health and highlights the importance of self-care and therapy in managing these conditions.

**1. Chronic Pain**

Chronic pain is a condition that affects many people, and research has shown that it is often intertwined with mental health issues. Conditions such as fibromyalgia and chronic back pain can be exacerbated by stress, anxiety, and depression. The brain’s response to emotional pain can intensify the perception of physical pain, creating a cycle that’s difficult to break. Therapy techniques like cognitive-behavioral therapy (CBT) and mindfulness practices can help manage the emotional aspects of chronic pain, while self-care strategies such as regular exercise and stress reduction can provide relief.

**2. Gastrointestinal Problems**

Stress and anxiety are known to impact gastrointestinal health. Disorders such as irritable bowel syndrome (IBS), acid reflux, and chronic constipation can be triggered or worsened by mental health issues. The gut-brain axis, the communication network linking the gut and brain, plays a significant role here. Therapy and self-care, including a balanced diet, adequate hydration, and stress management techniques, are essential in addressing these problems. Mindful eating and relaxation exercises can also improve digestive health.

**3. Sleep Disorders**

Mental health conditions like depression and anxiety often interfere with sleep, leading to disorders such as insomnia and sleep apnea. Poor sleep quality can exacerbate mental health issues, creating a vicious cycle. Self-care strategies such as maintaining a regular sleep schedule, creating a relaxing bedtime routine, and managing stress through relaxation techniques can help improve sleep. Cognitive-behavioral therapy for insomnia (CBT-I) is also a highly effective treatment for sleep disorders.

**4. Headaches and Migraines**

Headaches and migraines are frequently linked to stress and emotional turmoil. Conditions like tension headaches and migraines can be triggered or aggravated by mental health issues. Identifying and managing stressors, practicing relaxation techniques, and maintaining a healthy lifestyle are vital for managing headache frequency and intensity. Therapies like biofeedback and CBT can also be beneficial in reducing the impact of headaches and migraines.

**5. Cardiovascular Issues**

Chronic stress and depression can negatively impact cardiovascular health, leading to conditions such as hypertension, heart disease, and arrhythmias. The body’s stress response can increase blood pressure and heart rate, contributing to cardiovascular problems. Regular physical activity, a balanced diet, and stress management techniques are crucial for maintaining heart health. Therapy can also help address underlying mental health issues that contribute to cardiovascular stress.

**6. Immune System Disorders**

Mental health issues like chronic stress and depression can weaken the immune system, making individuals more susceptible to infections and illnesses. Stress can alter immune function, leading to an increased risk of illnesses. Self-care practices such as proper nutrition, regular exercise, and sufficient sleep support immune health. Therapy can help manage stress and improve overall mental well-being, thereby supporting a stronger immune system.

**7. Skin Conditions**

Conditions like eczema, psoriasis, and acne can be aggravated by stress and emotional distress. Stress can trigger or worsen skin flare-ups, making it essential to address the underlying mental health issues. Incorporating stress-relief practices, such as meditation and mindfulness, alongside proper skincare routines, can help manage these conditions. Therapy can also assist in managing the emotional impact of chronic skin issues.

**8. Weight Fluctuations**

Mental health conditions can lead to significant changes in weight, whether through overeating or loss of appetite. Conditions like depression and anxiety can influence eating habits and metabolic processes, leading to weight gain or loss. Self-care strategies, including a balanced diet, regular physical activity, and mindful eating practices, can help stabilize weight. Therapy can support emotional well-being and address eating behaviors.

** 9. Respiratory Issues

Conditions such as asthma and chronic obstructive pulmonary disease (COPD) can be exacerbated by stress and anxiety. Stress can lead to shallow breathing and increased respiratory symptoms. Managing stress through relaxation techniques, deep breathing exercises, and therapy can help improve respiratory health. Proper self-care and adherence to prescribed treatments are also essential.

**10. Musculoskeletal Problems**

Muscle tension, joint pain, and stiffness can be linked to stress and emotional strain. Conditions like temporomandibular joint disorder (TMJ) and chronic muscle pain can be aggravated by mental health issues. Incorporating regular physical activity, stretching, and relaxation techniques can help alleviate musculoskeletal symptoms. Therapy can also play a role in addressing the emotional factors contributing to physical discomfort.

**Conclusion**

The intricate relationship between mental and physical health underscores the importance of a holistic approach to well-being. Addressing mental health issues through therapy and self-care can lead to significant improvements in physical health. By recognizing and managing the connection between mental health and physical ailments, individuals can achieve a more balanced and healthier life.

If you’re experiencing physical symptoms related to mental health issues, consider seeking professional support. Combining therapy with self-care strategies can help you manage and improve both your mental and physical well-being, leading to a more fulfilling and healthier life.