FACE COVID offers a set of practical steps for responding effectively to the Corona crisis, using the principles of acceptance and commitment therapy (ACT).
F = Focus on what’s in your control
A = Acknowledge your thoughts & feelings
C = Come back into your body
E = Engage in what you’re doing
C = Committed action
O = Opening up
V = Values
I = Identify resources
D = Disinfect & distance
Russ Harris is an internationally acclaimed acceptance and commitment therapy (ACT) trainer and author of the best-selling ACT-based self-help book The Happiness Trap, which has sold more than 600,000 copies and has been published in thirty languages. He is widely renowned for his ability to teach ACT in a way that is simple, clear, and fun—yet extremely practical.
As boredom sets in during this COVID-19 crisis, I have noticed the increased need for structure and a schedule. So, the age-old question becomes even more pertinent: where do I begin?
I really can’t begin to label or quantify the value of good self-care. Humans are equipped with amazing capabilities to self-regulate…if only we had the energy and desire to use them! In DBT, there is a skill (acronym) called the PLEASE skill, and I believe it is the answer to the question posed above.
I am going to focus on three components of PLEASE: Sleeping, Eating, and Exercising.
Sleep. Just do it, stop fighting it…put your Smartphone away and close your eyes. Did you know that your brain cannot convert anything into memory until you are asleep? The Disney Pixar movie Inside Out had a lot of great content that helps drive this point home (it was quite factually accurate!). In the movie, the main character Riley didn’t have her memory balls moved from short-term memory into her long-term memory until she slept! Our bodies are not machines; on a cellular level your body needs sleep to repair itself. Sleep allows time for the immune system to do its job and ward off viruses and bacterial infections. During this time of illness-anxiety, sleep is a kind gesture you can do for yourself to maximize the immunity in your own body! Sleep will also help you reduce your overall stress level. So next time you want to watch the next episode on Netflix, play the next level on a game, or return one more e-mail, ask yourself what you need more: your health and sanity or screen time…
Eat. A balanced diet helps alleviate mood swings. We (generalizing for Americans) live on a cycle of sugar highs and sugar lows. We have a habit of eating low quality breakfast (…if we eat any breakfast at all…) which floods the brain with chemicals and overwhelms our neuro-functioning; this results in you feeling hyper, a spike of motivation, and a burst of energy (yay!). As a result of this flooding however; our bodies secrete insulin to suck up all the sugar like a vacuum leaving us feeling lethargic and moody (not so yay…). This cycle repeats itself after lunch and dinner as well. Think about it…when do you reach for the candy bar? 10am, 2pm, 9pm…a few hours after each meal! Eating a balanced diet of carbohydrates, proteins, and fats ensures that our food (including a healthy amount of sugar) gets broken down over time and reduces that roller coaster of moodiness. While in quarantine, I want you to focus on mindful eating and try to keep it balanced and healthy!
Exercise. I feel like this is a mute point in some ways. My goal is not to be preachy; it is to motivate you into action. The science behind working out is limitless and boils down to this: if you move your body your mind will feel better. Physical exercise can helps your brain secret endorphins, adrenaline, and dopamine…all of which alleviate depressive symptoms. Consider for a moment the cost of getting those chemicals elsewhere: prescription drugs, theme parks, extramarital affairs… Are those effective or realistic on a regular basis? Exercise also builds mastery. If you become fluent and experienced in a form of movement (yoga, running, lifting weights) it will build your confidence and overall satisfaction in life. What can you do from home? I have seen a wide variety of online videos being posted on Facebook from different organizations, there are a seemingly limitless supply on YouTube, or you could go for a walk around your neighborhood.
For the full PLEASE skill, please refer to this graphic:
Temporarily Closing Our Offices. Telehealth Appointments Available.
Dear friend of Compass Point,
Out of concern for the health of our clients and staff members, and in light of steps taken by the State of Ohio in the last few days to reduce the risk of transmission of the Coronavirus, we have made the decision to close our offices and to discontinue all in-person therapy sessions until we receive confirmation from regional health authorities that the threat of transmission has passed. This policy becomes effective Monday, March 16, 2020 at 8:00 a.m.
During this period, we will replace in-person therapy with telehealth sessions. Our telehealth platform is HIPAA-compliant, tailored to behavioral health sessions and user-friendly. Sessions delivered via telehealth are reimbursable by commercial insurance and Medicare at the same rate as in-person visits. And we are able to accept payments for sessions, deductibles and co-pays/co-insurances via credit card. All clients require for a telehealth session is a personal computer or a mobile phone with webcam and an Internet connection.
If you currently have a session scheduled at one of our locations, a member of our team will be contacting you to reschedule using our telehealth platform. Please be aware they are calling from personal phones, so the number may show up to as a blocked or restricted caller.
Now that Compass Point has settled into Tele-therapy, we are hoping to serve our community with additional resources.
Things like; mental health tips, mindful minutes, activities to do with kids, etc.
If this is something you would benefit from, please comment below with a topic you would love to hear more about as well as what platform you would prefer to see it on (ie, our blog vsfacebook live.)
Thank you for your flexibility during this time. We’re grateful to continue to serve the healthcare needs of our community.
Your friends at Compass Point Counseling Services
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Compass Point is now offering Mental Health Services in Mason, Ohio
Compass Point Counseling Services, a mental health private practice, is partnering with Lee Side Wellness, a psychiatric practice, to bring comprehensive mental health and psychiatric services to a brand new location in Mason.
The new Mason location will open Monday, August 5th in a 1,600-square-foot located conveniently right off of interstate 71 at 3615 Socialville-Foster Rd, Mason, Ohio 45040.
This partnership will allow a “one stop” comprehensive experience to our mutual clients who are looking for quality mental health care In addition to medication management as well as TMS treatment for chronic depression. Both mental health facilities are grounded in the core values that all people matter, are of sacred worth, and warrant the finest in mental health and psychiatric healthcare.
The office will open with 7 clinicians: Chrisha Anderson, Stephanie Baker, Debra Bruemmer, James Canfield, Geralyn Cleary, Mariah Goodwin and Dana Mcdonald. The new location will have 5 individual therapy rooms along with a large group therapy space.
“Good mental health is essential to our overall health and gives us the sense of well-being we need to live fulfilling and satisfying lives," said Founder Charles Roberts.
Compass Point offers comprehensive behavioral health services for all ages, including addictions recovery, adolescents, dialectical behavior therapy, disordered eating, family therapy and a mindfulness-based stress reduction therapy program for those with chronic health conditions.
Lee Side Wellness nurse practitioners, physician assistants, and psychiatrists assess, diagnose, and manage a variety of conditions through psychotropic medication management.
The National Alliance on Mental Illness reports one in five American adults will experience mental illness within a year — with about 60 percent of people not seeking out mental health services.
“This can have devastating consequences, as recent government reports show. For the third year in a row, life expectancy in the United States has fallen, primarily due to drug overdoses and suicides, conditions that are preventable with help from behavioral health specialists,” Roberts said.
Compass Point has locations in West Chester, Fairfield, Anderson Township, Kenwood, Dayton and Western Hills in addition to this new Mason office. The group is currently hiring for independently licensed clinical counselors and social workers.
If watching the news is hard today, you are not alone.
On Thursday, Dr. Christine Blasey Ford and Judge Brett Kavanaugh testified in front of the Senate Judiciary Committee regarding Ford’s allegation that Kavanaugh sexually assaulted her 35 years ago.
While this hearing is important, it can be hard to watch, especially if you’re a sexual assault survivor. If you’re feeling emotional, raw or triggered right now, we want you to know that support is out there. If listening to Ford or Kavanaugh’s testimony is triggering, turn it off, log out of social media and contact someone you trust.
We’re sending hugs to anyone struggling today, and want you to remember these seven things if this news has been difficult for you.
We’re here for you. We believe you, and we’re happy you’re part of our community.
If you need support right now, here are some resources you can turn to:
Take care of yourselves today,
While we cannot offer you a real or ghost hug, we can offer you an ear. We are hear to listen if you want to talk. Please call us at 513-939-0300 for an appointment today. You don't have to carry it all on your own.
As of April 2017, the Netflix original series 13 Reasons Why broke a new record: it saw more social media volume than any other Netflix original series. During it’s first week alone there were over 3.5 MILLION tweets including its title (not to mention Facebook, Instagram, SnapChat, Tumblr etc)! The show was produced by Selena Gomez, who is no stranger to mental health topics. In an interview from June 2017, Gomez responds to questions about the dark comment by saying “Whether or not you wanted to see it, that’s what’s happening. The content is complicated. It’s dark and it has moments that are honestly very hard to swallow, and I understood that we were doing something that is difficult. But these kids today are so exposed to things that I would never even comprehend when I was 8.”
As a therapist, I can completely agree with what she is saying. I hear a lot of parents holding tight to their “not my child” or “not at my kid’s school” mentality…and I talk to enough middle and high schoolers to tell you YES, your kid is exposed to these topics and YES, it happens at your kid’s school (as well as on-line, via texting, on television and at sleepovers).
The thing I liked the most about 13 Reasons Why was that it exposed the sexualized cultures and chronic sexual harassment that young girls have come to expect in middle and high schools around the country. It seems to be starting younger and younger too…I have 5th and 6th graders regularly discuss the frequency of sexualized talk, jokes, and requests.
The thing I liked least about the show however, was the ease with which the main character killed herself and the graphic nature in which it was shown. No human being needs exposed to those types of graphic images in any context. It is unnecessary violence that further perpetuates our culture’s desensitization. I further dislike that the image is one more thing for people who are depressed and considering suicide to struggle with thinking obsessively about. They are already fighting so hard to block their own intrusive thoughts and images, I do not believe this horrific scene was necessary in order to get the show’s message across.
In response to 13 Reasons Why, our practice chose to ask our clients why they choose life. We asked them to write anonymously on post-it notes and put their answers on display in our lobbies on our (More than) 13 Reason’s Why Not posters. What we found was interesting. It seems that the majority of our answers fell into five categories:
The beauty of this is that we can draw a conclusion that if you continue to work on these categories in your life, then you will decrease your risk of suicidal thoughts and gestures. If you are struggling with finding reasons to live, I strongly suggest that you reach out to a therapist for guidance. Therapy is a collaborative experience in which the therapist will work with you to explore your values and help you set goals to achieve your life worth living. Please feel free to contact Compass Point Counseling Services if you live in the Greater Cincinnati area (www.cpcs.me), we’d love to help.
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