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Anger Management

Letting Go of Anger, Anxiety, and Depression during COVID-19

April 27, 2020 By DeeDee

letting it go like a balloonDo you find yourself walking back to the refrigerator again and again? Are you flipping between the major news channels trying to find the latest stats and unhelpful news? Perhaps you are wondering if this “monster” of a pandemic will ever go away.

The truth is COVID -19 is bad enough without a side of anxiety, anger, or depression. Yet, COVID’s unpredictability and the uncertainty it created in all our lives has made anger, anxiety, and depression household figures even among people who rarely suffer from these emotions. The tension, rage, or sadness you may be feeling is common, but there are a lot better ways to deal with it than trying to eat your feelings away.

4 Healthy, Positive Options

When you’re feeling stuck, try one or more of these techniques to help pull yourself out of despair.

Turn It Off

For many, 24-hour news cycles where talking heads scream their opinions is not helpful. Tying their views to one political viewpoint or another is not helping viewers who just want accurate information.  Social media will try to herd you into taking one side or another. Still, it rarely provides any type of solution.

If watching the news or reading through your news feed isn’t helping, change the channel. Try Tiger King on Netflix, watch a movie on HBO, or watch your old favorites on ME TV, Nick at Nite, or TV Land.

Let’s Get Physical

Keeping your body active will help you feel better, and keep your mind from wandering into dark places. Go outside and take a walk around the block, or try one of those Couch to 10K apps. If you don’t want to leave the house, head to YouTube, where you can learn how to do the Git Up dance, watch a How to Yoga Series, or find an exercise video you like and try it in the house.

Imagine if

Visualization is a powerful technique that you can use to push difficult feelings aside. Imagine you are walking in nature and picture yourself breathing in the crisp mountain air. Take a moment and smell someone grilling steaks or fish in the distance. Imagine you are holding a dozen colorful helium balloons in your hands. Each one of them represents a different problem that you are facing. Let go, and watch the balloons fly away, taking your worries high into the sky until they are so tiny, they disappear.

Focus on the Positive

Even during this pandemic, there are still positives going on in your life. Write those positives on Post-it Notes and leave them around your house. Practice some self-talk, saying phrases like “I can handle this” or “I’ve been through tough times before.”

If You Need More

If anger, anxiety, or depression are taking over your life, you should probably talk to a caring professional who can guide you through this difficult time.

Deanne Ginns Gruenberg is conducting telehealth sessions during COVID-19. All you need is an internet connection. There is nothing you will need to download. Schedule an appointment today.

 

My Quiet Ship

February 6, 2019 By DeeDee

Book Review by DeeDee Ginns Gruenberg

Home should be a place where children feel safe, secure, protected and loved. While we all wish every home was a safe refuge, five million children are impacted by domestic violence every year. Common feelings among these innocent victims include feeling scared, helpless, ashamed, angry and guilty. They often feel as if they are to blame and without a supportive person in their life, the physical and psychological toll from the toxic stress they experience has lifelong repercussions.

Parental Conflict

“My Quiet Ship” was written for children experiencing parental conflict in their home. In this story, a young child models bravery and courage and the power of imagination.

“Whenever I hear the yelling, I run to that spot and become commander of the Quiet Ship.”

That “safe spot” is under his bed, where Quinn draws and uses his great imagination to take him and his cuddly plush animal crew, far, far away. They escape “from the sounds that hurt my ears and make my heart ache.” Beautiful illustrations help bring the story to life and make the reader feel a part of the empowering journey.

One night the yelling gets so intense, that

“it breaks the Quiet Ship. Quinn yells at his parents to stop fighting. When they ask why he’s under his bed, he eventually tells them “I am scared!”

Quinn is empowered; his parents’ realize how frightening it was for the child to listen to their arguments. I think this part of the story is important to explore with a child because it can be dangerous for a child to intervene when parents are fighting. It is incumbent upon us to help children create coping skills that will keep them safe! Managing the grownups who are fighting is NOT a part of the safety plan we create in our play therapy setting.

Bibliotherapy Tool

“My Quiet Ship” is an ideal bibliotherapy tool to help children feel empowered to cope with all kinds of situations that create intense emotions. It normalizes their experience and provides the distance they may need to talk about the situation.

play-therapy-room-with-meeting-area

I usually have clay available while reading to the child. After reading the story, children create their “Quiet Ship” using clay, sand or art.

In addition to using it for domestic violence, I find it has broad application when addressing anger and conflict as well. In my work I find using books like this one let the child know I am interested and that I will be able to “hold” their pain, frustration and other intense emotions.

Hallee Adelman is the author of “My Quiet Ship.” Pictures are by Sonia Sanchez.

I’m told that Self Esteem Shop will have “My Quiet Ship” on hand at the upcoming MIAPT conference.

Can’t wait to see you there!

DeeDee Ginns Gruenberg logo

Private Practice in Troy, MI

Little Book of Tempers

December 14, 2018 By DeeDee

It’s okay to get angry if you know what to do.

That’s the premise of A Feel Better Book for Little Tempers.

The story, done in rhyme helps young children recognize their anger, experience how it feels in their body and develops healthy coping skills to manage this emotion.

For my own practice, I transferred the gentle verses onto “cue cards” and found that children love to demonstrate the techniques in the book as I “flip” each card of the story. They make the mind-body connection as they “pretend their anger is the ball and their arms are the bat.”

The story moves from high energy movement to deep breathing, visualization, and muscle relaxation. What a fun way to learn anger management!

By DeeDee Ginns-Gruenberg, RPT-S, LPC

e-Counseling.com
Deanne (DeeDee) Ginns Gruenberg, MA, LLPC, LLP, RPT-S
2833 Crooks Road, Suite 100
Troy, MI 48084
Phone: 248-872-8506 - Email: bloom@therapywithdeedee.com

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