Pennsylvania's Premier Center for Catholic Counseling and Spiritual Direction

Category: Good Habits

Managing Everything But Time

By Michael Kastelnik, Psy.D. – “Time management” is a funny phrase. To see what I mean, take the concept of management as largely understood in a business context. Companies all over the world spend a lot of time and effort to make sure their laborers can get the job done. Sometimes the mere presence of managers helps to keep people honest and ensure they are actually working and not slacking off or engaging in some other activity that is bad for business. This all makes sense with managing people that you can influence, but it makes less sense with such an invaluable yet intangible resource such as time. Nevertheless, there are other aspects of our lives over which we have more obvious control, albeit some of us more than others. I’m talking about things such as energy, stress and attention.

Like with many aspects of life, managing energy levels is relevant to the conversation. As such, any advice on improving time management will include the usual components of self-care such as proper diet, exercise or comparable activity, adequate sleep, maintaining wholesome relationships and stress management. In fact, stress management is a complex skill in itself and it may be fundamental to time management inasmuch as you need to have just the right amount of arousal to complete a task, according to the Yerkes-Dodson model of productivity. Too little concern for a task will literally get you nowhere, while too much concern can lead to progressively worse outcomes. Mistakes can occur. Burnout is an outcome when people are putting in more effort with no more output in the product. And, of course, health problems occur in the short term and over time when people get too stressed. Physiology is simple enough to regulate with activities such as slow, deep breathing or jumping jacks, while mental stress relief may involve something like journaling about concerns.

Attention is another resource that may require more discipline to regulate. We all tend to focus on things we find interesting and space out on boring tasks. Becoming your own behavioral therapist and limiting the interesting things to serve as a reward for the more mundane tasks could not only help you get your work done but could also build a resistance to forming unbalanced habits with things that exploit our attention, such as electronic devices.

In addition to short-term tactics to stay on task, it is also necessary to step back and make sure we are balancing efficiency, the ability to do tasks using less time, money or energy, with effectiveness, which is a positive contribution to our goals.

For example, let’s say you have a goal to build a stone wall on the front of your property. If you know you have a lot of large stones in your backyard, you may decide to start by gathering those stones and bringing them to the other side in the most efficient way possible. You could figure out how to reduce the likelihood of injury by lifting the rocks with a certain technique. You might utilize a simple machine, such a wheelbarrow, to do it quickly with simple machines like a wheelbarrow. You may be tempted to feel so proud of your method that you move the rocks to the backyard again because you can. Maybe that last activity sounds far fetched, but the point is that if the emphasis falls too much on efficiency, you may lose sight of other important things such as implementing the rest of the steps needed to complete the wall, maintaining it, and having a rationale why you are building it that you can instill in your children, who could in turn maintain or improve the wall when their time comes. The point of this example is to show how we need the ability to pause from our work periodically or even regularly to make sure we are growing in virtue and working towards worthwhile goals and not simply keeping busy.

So, what can we do if managing our time seems like such a complex task? We can pray that the Holy Ghost enable us to use His gifts such as wisdom. We can ask for counsel from respected elders and mentors on how to grow in prudence regarding particular problems we would like to solve. We can start where we are and acknowledge what we have some control over, such as self-care and attention, as well as those that we don’t control and could therefore benefit from avoiding worrying about, such as the passage of time. This is the Serenity Prayer in action. While we may not control time, there is a lot we all can do to make the most of it.

Hope for Teens with Specific Strategies

By Gian Milles, M.S., L.P.C.  — We hear a lot today about the mental health crisis in teenagers. While it is true that teen mental health in America has been declining since the early 2010s, there is also reason for hope. According to research from the CDC, about 3 in 5 children ages 6 to 17 exhibit indicators of flourishing, including showing interest in learning new things, staying calm and in control when faced with a challenge, and working to finish tasks they start. Sometimes, with sensationalistic news and no shortage of geopolitical instability, we can be tempted to focus only on the negative. Depending on whether you are an optimist or a pessimist, you may see the 3/5 figure as comforting (over half of our children are healthy!) or worrisome (nearly half of our children are unhealthy!). Either way, I want to share some good news with you.

If you are one of those people who are happy to hear that 3/5 of children are healthy, I rejoice with you. This is certainly a wonderful thing that so many children are doing so well despite the adversity they are facing in our tumultuous times. On the other hand, if you are concerned about those that are not or if you know a young person who is struggling, there is reason for hope.

Psychologists have defined hope as willpower + waypower. What does this mean? It means that having hope consists of having the mental energy or motivation to achieve clear goals and specific pathways, or mental plans, for being able to make these goals happen. With proper coaching, the 40% of children and teens who are experiencing significant anxiety and/or depression can grow in the virtue of hope, and hopeful people are protected against strong, persistent emotions such as anxiety and depression. Helping teens to stay motivated by offering them incentives (e.g. taking them to a sporting event or a trip to Rita’s Water Ice) can be helpful. If it appears that they are motivated, but are having trouble with follow-through, It can also be helpful to help them problem-solve with specific ways they can achieve their goals. This may involve guiding them through building more effective study habits, improving their diet, or helping them to join a sports team or get a gym membership.

In the context of these strategies, the most powerful force for good in a child’s life is unconditional love. Kobe Bryant advocated for this in one of Bryant’s  last interviews. When you tell a child that you love them no matter how they behave, and, what’s more, that God loves them no matter how they behave, this gives teens the freedom to take risks, knowing that failure does not threaten their inherent dignity and lovability.

This combination of unconditional love along with specific goals, motivation, and pathways to success are the resources that allow teens to effectively experience the freedom from anxiety and depression that God and we desire for them.

Having a Healthy Mind, Body and Spirit: What Does that Really Mean?

By Cindy Dowling, M.A., L.M.F.T. — How many times have you heard the importance of having a healthy mind, body and spirit to live your life to the fullest? It is something that I share the importance of with my clients. You may be wondering what exactly that means. Read on . . .

A healthy mind is the ability to maintain emotional balance, cognitive clarity and mental resilience.  A state of mind where you have control or authority over the negative thoughts that pop into your head daily. Studies have shown we have over 6,000 thoughts a day. Those thoughts affect our actions and reactions to situations and people in our lives. When one lets their thoughts cause them to get stuck in the past (past regrets/mistakes/ losses/failures) it leads to depression. When one lets their thoughts lead to over-thinking fears of the future, a person can suffer from anxiety.  A healthy mind also includes emotional stability, the ability to process and express feelings in a healthy way, and the capacity to adapt to change or adversity. Finally, maintaining a healthy mind means taking care of your emotional needs, setting boundaries, and nurturing your sense of self-worth and purpose.

To maintain a healthy body there are many avenues to explore. Your diet should be full of nutritious, minimally processed foods including a healthy supply of fruits and vegetables. If you typically eat healthy, you will know when you eat something unhealthy because you can feel it in how your body functions. It’s like putting the wrong fuel in your car and then it just doesn’t run the way it should. You should exercise regularly. When you exercise, your body naturally produces endorphins which help regulate your body’s response to stress and anxiety, and contribute to a feeling of overall well-being.  Sleep (7-9 hours a night) and hydration are also important pieces to having a healthy body. Finally, avoiding unhealthy habits such as smoking/vaping, drinking alcohol and drug use is important.

A healthy spirit would include having a sense of inner peace and being confident in your religious values and practices. A healthy spirit is nurtured with a disciplined prayer life that encompasses gratitude, compassion and self-reflection. It would include a personal relationship with God that instills a sense of belonging to the body of Christ and a deeper meaning for life.

Working to maintain a healthy mind, body and spirit can help keep you functioning in an optimal condition and enhance your overall quality of life. If you feel you are lacking or struggling in one of these areas and may need the help of a mental health practitioner, please give our office a call to set up a consultation with one of our therapists.  God bless.

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