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Appointments Available 

 
Call or TEXT us at:
541-868-2004
PortlandEugeneCorvallis and Bend Appointments
Most of our sessions continue to be telehealth-only.
Talk to your provider for more information.
Schedule an Online Appointment

Update: 


 
Eugene Therapy & Oregon Counseling will be in network with Providence Health Plan on Jan 1, 2021.

You can find more information about our Insurance and & Payment options on our website.
 

Holiday Mindfulness Practice

 
The holidays are now upon us. If you're feeling added anxiety about this season, try Mindful's guided mindfulness practice to ease holiday stress:

1) Start by settling your mind and your body by taking a few deep breaths.

2) Check in with how you're feeling right now.

3) Now picture the next few weeks and what comes to mind this holiday season.

4) Label your emotions. 

5) Relax into the breath and the present moment.

6) Shift your attention to someone you care about. Take a few moments to focus on friends and family.

7) Now focus on yourself. Wish for yourself whatever you did for your family: ease, or peace, or happiness.

8) Practice, as best as you can, letting go. 

In this issue:

Coping With Grief During the Holidays

The holiday season is now in full swing. During this time of year, there is often an expectation to display a “holiday spirit” of cheeriness and joy. However, for those experiencing grief, the holidays can be an especially challenging time when we may not be in a festive mood or may be triggered by past traditions.  

People can experience grief from different kinds of losses. We feel immense grief when we lose someone we love, but also from other life experiences as well. It can correspond with the traditional five stages of grief or it can function in a different order of those stages. Everyone copes with grief differently and that's okay. 
 

Grief & COVID-19

This year, we have all experienced collective grief from the pandemic. COVID-19 has affected almost every aspect of our daily lives. There has been a loss of routines and traditions that are upsetting because we’ve grown accustomed to them. Many people are experiencing a loss of financial stability, loss of their traditional work or school structure, loss of their regular social interactions, or even the loss of a loved one. These changes that have occured from the pandemic can even lead to a loss in our sense of self or identities. But one thing is for sure: you're not alone in the grief you're feeling right now.
 

With so much loss that has been felt this year, the holidays may seem more disheartening than joyful. Here are some of our recommendations that may help for coping with grief this holiday season:
 

Name and Claim Grief

We have to feel and accept our emotions in order to move through them. Identifying the feelings we're having as grief is the first step we can take to process it. Journaling or speaking with someone who supports you is a great way to put words to our losses. Once we acknowledge that what we're feeling is grief, then we can begin to identify ways to move forward based off what we already know about our unique strengths and coping skills. 
 

Celebrate in Whatever Way You Wish


There's no right or wrong way to celebrate the holidays. You can still stick with traditions if that comforts you or you can decide to celebrate differently this year. If you are grieving, you may not want to take part in the same ways you have before and that's completely okay too. You can decide how you would like to honor this holiday season and what will bring you peace during this time. 
 

Acknowledge What Makes You Feel Good

Consider what brings you feelings of love, joy and connection during this time. Taking stock of the good things can help us focus more on the positive aspects of our lives. Ask yourself, "When do I feel my best? Who am I when I feel my best? What am I doing when I feel my best?" Whatever your answers are, hold onto them. During this holiday season, lean into the things that make you feel good and that can help you get you through this time. 

 

Give Yourself Grace

Grief can have us feeling a range of emotions. Be kind and patient with yourself if you find that you're feeling great one minute, and then overcome by sadness the next. Just because it's the holidays doesn't mean that you should have to hide or avoid processing what you're feeling in the name of being festive. Give yourself a break and allow yourself to feel whatever you need to feel during this process. 
 

Find Support

The people who love and care about us can help us the most during tough times. You don't have to go through the holidays alone. Even if you're not able to see your loved ones in person this year, you can still reach out to them virtually and lean on them during this time. If you continue to feel consumed by grief, you can also begin talking to a compassionate therapist who will listen and give you more tools to manage your grief and cope this holiday season.
 

Other Helpful Articles


How to Cope With Grief During the Holidays
Grief: An Unexpected Reaction to COVID-19

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Holiday Activities at Home For Kids


This year's holiday season is going to look a lot different than previous years. Many families who usually make trips to visit relatives will not be traveling this year, due to the pandemic. Those with holiday traditions that typically revolve around large gatherings, like parades or other festive events, will also have a very different experience this year. 

As parents, we may feel added pressure to make the holiday season special and fun for our kids. Since options for holiday activities are more limited this year, we may need to get creative with ways to enjoy the holidays at home. 

Here are some of our recommendations for low-stress holiday activities that families can do at home with kids:


            

Parents—remember to also prioritize time for yourself this holiday season too. Practice self-care by doing activities that you enjoy and focus on relaxing when you have down time from the kids. 

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 6 Tips for Managing Holiday Stress


Set Realistic Expectations


The holidays this year will be very different from years past. And that's okay. We all will need to change our expectations for togetherness during this time. While seeing extended family and having holiday gatherings may be out of the picture, consider how this time can still be gratifying for you given the circumstances. 


Reach Out


If you are worried about feeling lonely or isolated this holiday season, reach out to friends and family. It's important for our mental wellbeing to continue maintaining our close connections, even if that's virtually. Getting on the phone or FaceTime with someone close to you is also a great opportunity to get support if you're feeling stressed out. You can also reach out to others by volunteering your time or giving back in any way possible. Helping out in your community is a great way to lift our spirits and put things into perspective.
 

Stick to a Budget


Many people are feeling an added stress about finances this year due to the pandemic's effect on job stability. If you're feeling stressed about holiday shopping, decide beforehand who you want to buy for this year and have a set budget. There are also many ways to get creative with gift giving, so that you don't break the bank. You could make homemade gifts, donate to a charity in someone's name or do a family gift exchange, as an alternative to traditional gift giving for the holidays.


Focus on Time Management


It's not easy to maintain a work/life balance right now, especially for those of us who are now working and living in the same space. If you're feeling the added stress of finding time for holiday activities, block out some designated breaks in your schedule ahead of time to focus on holiday chores. It may also help to create a holiday to do list, so that you can keep track of everything all in one place. 
 

Maintain Healthy Habits


Holiday stress can sometimes lead us to resort back to unhealthy habits as a form of coping with everything going on. Try to be aware of what might trigger you to pursue a bad habit, like overindulging with alcohol, food or screen time on your devices. Keep your focus on maintaining healthy habits, like regular sleep and exercise, that can help alleviate stress and the urge to slip into harmful behavior.
 

Give Yourself the Gift of Rest


If you're feeling stressed about this time of year, remember to prioritize time to take a break and relax. After the year we've had, we could all use a little bit of rest and time to practice self-care. Focus on pursuing activities that bring you joy and recharge you, whether that's watching your favorite movie, reading a book or listening to relaxing music. This holiday season, it's especially important to focus on our wellbeing as much as we can.


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From the Blog

4 Tips for Practicing Self-Validation
12 Mindful Journaling Prompts to Reflect on 2020

Licensed Clinicians Wanted

We have a limited number of openings for licensed clinicians


Our practice provides outstanding clinicians with a time-tested blend of clinical autonomy along with career development opportunities and comprehensive administrative support. Interested?

We are currently hiring licensed clinicians who can work from any of our locations or can work 100% remotely. 

We are also hiring for a licensed clinician supervisor position as well.
 

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Call or TEXT us at (541) 868-2004
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