FREE WORKSHOP FOR WOMEN!
When: Saturday, February 2, 2019
Where: Graff Counseling (St. Charles location-525 Dunham Rd)

Join us on Saturday, February 2nd, from 10am-12pm, for a free mindfulness/stress reduction workshop, led by Jackie Graff, LCPC.  You will learn tools you can start using right away in order to decrease stress and begin a practice of self awareness and self care for the new year.  This workshop will highlight and focus on stress/anxiety reducing techniques including meditation, art therapy and other every day coping skills.  All materials are included, and a light breakfast will be served.  This workshop is free, however registration is required.  Register by emailing, calling or filling out the form below.  Space is limited, so please register soon!  Hope to see you there!  (Sorry, but childcare will not be available)
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jackie@graffcounseling.com/630-426-3495 

What are some things you say to yourself everyday?  Take the rest of this week and jot down those statements that you tell yourself more than a couple of times.  Are they positive? Negative? Neutral?  Are they motivating or frustrating?  Our own inner voice and critic is often much louder than others.  Take this opportunity to reframe some of the things you say that may be causing emotional distress throughout the day. 

This time of year can bring about added stress, worry, anxieties and just plain sad thoughts.  Think about how you are feeling now, compared to how you were feeling in July.  Any different?  Worse?  The same?  What do you want to change? There is often the misconception that in order to begin therapy, something has to be "wrong".  This is not necessarily true.  I treat clients who are looking to "feel their best", even though there may not be "anything wrong."  We can manage your day to day stress, time management, work life balance, parenting struggles or whatever else you are wanting to improve in your life to function better.  Think of just one thing, that first step, that you can make today in order to improve tomorrow. 

I woke up this morning (and several times during the night) to texts, emails, tweets and alerts letting me know what America had decided.  There is no way at this point to determine what this choice means.  I wish I could calm and settle everyone's fears.  However, I know that is not my job here.  While I treat anxiety on a daily basis, I can offer you this:  Our choices are ours.  They belong to us and mean something to us. Believe in the vote that you made yesterday and let that be the foundation for how you view the upcoming four years and your days in general.  If you feel discouraged, remember that it is your family and friends that are your direct support and it is up to you to continue taking care of yourself and them.  If you feel uplifted and encouraged, let that be your guide as well.  Regardless of if the headlines this morning agreed with your opinion, remember that you have the capability to educate, communicate and be a role model.  Continue to let your drive and determination lead the path for what you believe and that will show no matter if your choice won or lost.

If you are looking to start meditating on a regular basis, but not sure where to start, join me for this introductory class. We will discuss benefits of this practice and do a guided meditation while here. Length of class is one hour and the fee is $25. Space now available to schedule. All classes are individual and not in group format. Email me at jackiegrafflcpc@gmail.com or through the "contact me" section of this website.

It is hard to believe we have entered the holiday season.  The trick or treat bags haven't even been put away and I have already seen Christmas trees, wreaths and lit up snow flakes decorating houses and buildings.  It is even harder to grasp when the weather is in the 70's today.  I can be thankful for that.  I am thankful for a lot of things, and every night my family and I make sure we share some of those things with each other.  It is so important to teach gratitude and graciousness to our children as well as ourselves.  This time of year is a perfect time to incorporate it into our lives.  Below is a list of just a few ideas for you to start this process on your own as we dive into the chaos of this season.  Let me know which you like best!

1. Create a gratitude journal.  Write in it 3 things you are grateful for each day.

2. Post its!  Leave a note for a loved one somewhere they will find it (backpack, bathroom mirror, by their toothbrush) that reminds them what you appreciate about them. 

3. Gratitude Tree (I believe Target has a DIY version in their dollar spot).  Draw a tree on a poster board and have the kids write what they are thankful for on the leaves as you paste them on every day.

4. Daily wrap up.  This is the easiest one yet.  Before dinner talk with each other about what you are thankful for each day. 

5. Gratitude Jar. Have each family member write what they are thankful for each day and put it in a jar.  Open them all up on Thanksgiving night. 

6. Pay it forward.  This is another one of my favorites.  Grabbing a latte at Starbucks?  Picking up dinner at Chipotle?  Pay for the person behind you for no reason at all other than to Pay It Forward.

7. Notes. Write a thank you note for something you normally wouldn't.  (Your husband pumping your gas, your babysitter staying an extra 30 min,  your employees for a great month.)

8. Create your own idea and share it here in the comments below!

Happy November!

It is hard to believe that summer is over and the school year is about to be in full swing
(or it already is in some districts)!  This is a time of year that is often filled with worry, anxiety and feeling overwhelmed.  Here are some tips for both parents and students that will help get the new school year started off on the right foot!

1. Plan ahead!  Make your lunch, pack your bag and pick out your clothes the night before.
2. Keep an assignment notebook or app on your phone to keep track of what is due when.
3. Utilize your teachers/counselors as SOON as you feel you may be having some trouble in the class.
4. Create a space at home for doing your work. Keep snacks, water and everything you need in that space.
5. Implement study breaks.
6. Get enough sleep!! (7-8 hours a night)
7. Feeling anxious?  Take 5 deep breaths.  Inhale through your nose and exhale out your mouth.
8. Are you having fun in the sports and clubs you are in?  If not, time to re-evaluate.
9. Parents-allow for some privacy in your kids social/academic schedule, but students-be open to questions from mom and dad!
10. Maintain family time!  Whether it is dinner 3 times a week, lunch on the weekends, a family weekend trip or text check ins, stay connected with them.  (Limit screen time!)

Finally, if feelings of stress, worry and anxiety become unmanageable or overwhelming, please reach out to someone.  By phone, email, text, facebook, anything.  You will be amazed at who is ready and willing to support you!

Above all, have a great year! 

Are you a student or a parent of a student concerned about your mental health? Get checked out and screened before school starts so that you can have your best year possible! Screenings available by appointment only and take about 30 minutes. They can either be in person or over the phone. Adult screenings also available. Contact me to schedule yours today!

Want to join a women's support group and get some physical exercise? I am putting together a "Walking Women's Group" for women to support women. This group will run weekly for 4 weeks and after each walk, we will head back to my office to regroup and work on a therapeutic activity. Cost of the group is $60 for the month and will run through June on Wednesday mornings (time TBD based on group members) Contact me to register!

When you wake up in the morning, what is the first thing that you think of? Work? The kids? The dishes in the sink? The snooze button?  All of these?  As soon as we open our eyes, our minds begin to fill up with a to do list.  This causes us to start the "I have to...." dialogue that continues throughout the day.  "I have to get this project done."  "I have to fold this load of laundry."  "I have to pick up milk."  Over the next couple of days, start thinking about your goals for the day when you wake up.  What is your motivation for getting out of bed and getting the day started?  (It is very rarely the dishes in the sink or the grocery store trip.)  Now, start turning that motivation into your new "to do" list.  Enjoying a cup of coffee, playing outside with the kids, going on a date night, spending time with friends.  While we know we have all of the other "stuff" to do, we often let that take priority and overwhelm us.  Motivation keeps us going, is the "general desire of someone to do something."  Make it a part of you and begin to create a new list, one that at the end of the day, makes you feel like you accomplished more than a few loads of laundry.