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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.
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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.

Winter Time Self-Care & Giving Back

 
The cold winter months can sometimes be difficult for us and our wellbeing, especially if we are prone to Seasonal Affective Disorder. The COVID-19 pandemic doesn't help either, because we are more socially isolated at home during this season.

It's important that we prioritize our mental health during this time of year. Here are a few ideas of fun winter time self-care activities that we can practice:
  • Get some sun by going on a wintery walk outside.
  • Have your own spa night-- taking a hot bath and putting on a facemask. 
  • String up fun holiday lights/decor (or look at your neighbor's lights).
  • Read a book by the fire or curled up with your favorite cozy blanket. 
  • Make a hearty meal for yourself.
  • Take a day (or even just a few hours) to completely unplug from your devices.
  • Call or FaceTime a loved one.
  • Put on cozy, festive pajamas.
  • Drink hot chocolate or tea out of your favorite mug.
  • Try a relaxing online yoga or meditation class. 
  • Bake and decorate holiday cookies (could be homemade or the easy ones from the store).
  • Try out festive essential oil or candle scents (like peppermint or pine).
While we focus on taking care of ourselves during this time, we can also consider ways in which we can give back to our communities. There is currently an unprecedented amount of food insecurity throughout Oregon. We encourage anyone who can to donate or volunteer their time to these local organizations during this holiday season:
We hope you have a happy, healthy and safe holiday season! We will see you again with our next newsletter issue in the new year.

In this issue:

Manage Screen Time During the Holidays



It's been difficult to manage screen time this year, since we've spent so much of our time at home due to the pandemic. We naturally turn to our devices to remedy boredom or loneliness. However, we also know that too much screen time can be addictive and quite harmful to our mental health. It's important to find a balance, but it's by no means easy. Winter time and the holiday season make it even more difficult, because we are indoors more and typically have more time on our hands to devote to endless scrolling. 

Here are some of our tips for individuals and families with kids to help manage screen time this season:
 

For Yourself



Set "Downtime"


If you have an Apple device, one helpful trick is using "downtime." When you go to your settings, then to screen time, you will see downtime there too. You can set downtime for certain periods of the day to ensure that you won't be on your phone, with it freezing your apps. For example, if you want to make sure you're not up "doomscrolling" late at night, you could set your downtime from 9pm to 7am the next day. 
 

Create Device Free Zones


One way to ensure that you are on your devices less is to create device free zones for yourself in your home. You could set a rule for yourself to not have your phone at the dinner table or in the bedroom. This way, you won't be on your phone when you are meant to be doing other things, like eating or sleeping.
 

Turn Off Notifications

 
This tip can make a huge difference in reducing our screen time. Turning notifications off of all our non-essential apps will ensure that we aren't checking social media or our emails constantly because our phones won't be lighting up or buzzing with each new update. 
 

Avoid Multitasking 


If you are constantly switching between devices, like your phone to your computer, or if you're multitasking between your screen and doing other daily tasks, you'll probably end up using tech for much longer. Try to devote your attention to only one task and device at a time. Eliminating multitasking will also ensure that you are devoting your full attention to the things that matter.
 

Check In With Yourself


Take stock of your screen time usage by checking in on yourself periodically. Step away for a moment to assess how certain apps make you feel or how it feels to be on your device for a long period of time. If certain platforms or habits are not bringing you joy, consider how you can go without certain apps or re-adjust your actions to feel more fulfilled with your time.

 

For Your Kids


 

Make a Family Agreement


Have an open conversation as a family about expectations for tech usage. Come to an agreement with your children about what must be done before they can earn screen time. Aside from agreeing upon how you will manage screen time, consider also discussing what platforms you are comfortable with your kid being on and deciding what they should or should not share online.
 


Set a Timer


This is a great way for every family member to hold themselves accountable with their screen time usage. For kids, it may be especially useful to set timers for screen time (based on a previously agreed upon amount of time) to have them be aware of what 15 minutes, 30 minutes or 1 hour of screen time is like and know that there is a cut off.
 

Encourage New Hobbies


There are many other ways that you could be spending the holidays as a family aside from being on your devices. Brainstorm some creative, alternative activities for your kids and you to do. Once kids find a new hobby that they really enjoy, it becomes easier for them to care less about being on their devices. 
 

Lead By Example


If we have set expectations for our kids for their screen time, it's only fair that we hold ourselves accountable for it too. Parents, lead by example and model healthy screen time behavior for your kids, so that they can see what a healthy balance looks like. 
 

Other Helpful Articles

 
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5 Relationship Tips for This Holiday Season

The holiday season can be a stressful time for couples. There is often added pressure with finances, family tensions, trying to make sure the kids are happy, work, and trying to uphold holiday traditions, among other things. Now there is the stress of COVID-19 to navigate this year too. All of this stress can take a toll on our closest relationships if we do not nurture them during this time.

Here are our 5 tips for couples during the holiday season: 
 

Have Empathetic Conversations


When communicating with your partner, make sure that conversations are caring, warm and genuine. In stressful moments, it can be easy to overlook the power of kind words and having empathy. Try to be open with your partner about how you are feeling and also curious about whatever your partner is going through. Having understanding for one another is important and can be achieved through open conversations.
 

Show Your Appreciation for Each Other


We may easily become preoccupied with many things during the holiday season. It's good to take the time to slow down and still find ways for you and your partner to show appreciation for each other. In the spirit of the holiday season, this could be through giving gifts to one another or through acts of service. Or it can be as simple as carving out quality time to do something you both enjoy together. Even just taking a few moments out of each day to say kind, encouraging or complimentary words to your partner can be a great way to show your appreciation this season. 
 

Be Honest About Your Feelings

 
If you are feeling upset, anxious, sad, angry or any negative range of emotions during the holiday season, it helps to share your feelings with your partner. Communicating your feelings honestly isn't always easy to do, but it helps your partner know what you need or how they can possibly help if you're feeling down. 
 

Divide Up Holiday Tasks 


You may be feeling extra tension in your relationship at the moment if all of your holiday tasks are piling up and overwhelming you. Talk with your partner about how you can divide up tasks, like buying gifts, grocery shopping, playing with the kids, or doing chores around the house. Dividing up holiday tasks will relieve stress for the both of you.


Seek Support


Lastly, if you find that you and your partner are still struggling with your relationship during this time, it's okay to seek further support. Our compassionate therapists can give you the tools to recognize patterns, communicate more effectively and resolve conflicts. Eugene Therapy & Oregon Counseling's services can help your relationship get back on track and further deepen your connection, so that you can have a positive, fulfilling partnership.
 

Other Helpful Articles

 How to Set Meaningful Intentions For 2021

 

As we are approaching the new year, this is a time where we can reflect on everything we've experienced in 2020 and set intentions for 2021. 
 

Resolutions vs. Intentions


For the new year, consider setting intentions instead of focusing on making strict resolutions. What exactly is the difference between the two?

Resolutions are promises that we make to ourselves to stop doing something bad or start doing something good at the beginning of the new year. While they may seem like a good idea, resolutions don't work for many people. Often people decide on something they want to do for the new year, but they don't have a plan on how to accomplish it. We also tend to view resolutions with an "all or nothing" mentality, so once we slip up on them we're likely to just abandon them all together.

Intentions are much less rigid and pressuring They are based on what our values are and what's most important to us, like our physical and mental health, our relationships, our careers, or our hobbies. Setting intentions is all about reconnecting with our authentic selves. They are less focused on the results and more on the process and experiences of our journey. When we set intentions, they enable us to cultivate meaningful relationships with others and ourselves, and to live a more meaningful life. 

 

How to Set Intentions for 2021


Now that we know the benefits of setting intentions, rather than resolutions, how can we set good intentions for ourselves for the upcoming new year?


Take Time to Self-Reflect


Self-reflection is the first step. We won't be able to solidify our intentions for the new year without considering our experiences from this past year and how they have shaped us. Take the time to fully reflect on what really matters to you at the end of this year. Perhaps that is your relationship with your family and friends, or a social or environmental cause that you want to contribute to more. Once we reflect on what matters to us, we can set intentions that are guided by these values. 
 

Release Your Doubts and Negative Beliefs


In our intention setting, it's also important to take a moment to challenge any doubts or negative beliefs we have. Our doubts we may hold about our ability to set and stick to our intentions can get in the way. Challenge these negative thoughts by questioning if they are really true. 
 

Solidify Your Intentions


When our intentions for the new year come to mind, solidify them by documenting your intentions. Create statements for your intentions and write them down in a journal or somewhere so that you can go back to them. Continue solidifying your intentions by thinking about them daily and meditating with them in mind. Share them with your loved ones if you feel inclined to as well. The more that these intentions are front of mind, the more your daily life will be guided by them. 
 

Let Your Intentions Guide Your Goals


Goals are related to intentions because our intentions give us direction when pursuing goals. Intentions empower us to set and achieve goals because we want to make decisions that honor our values and the things that are most important to us. With our intentions in mind, we will be more likely to set goals focused on long-term, meaningful change, rather than resolutions centered more around instant gratification. Allow your intentions to guide your plans and SMART goals that you make for yourself.

 

Check in With Yourself Throughout the Year


We don't want to think about and set our intentions, then forget about them or abandon them later in the year. When we set our intentions, we also need to remember to check in on ourselves about them. These short check ins can be daily, weekly or monthly depending on the intention. Checking in on ourselves will allow us to reflect on how we have lived out our intentions and to consider how we may need to make adjustments.


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From the Blog

How to Set Mental Health Goals for 2021
Rethink How You Cope With Loneliness During COVID-19

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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