New Year, New Goals

December 2, 2024 Rochelle Marecheau

As the New Year approaches, many of us are filled with hope and determination to make positive changes in our lives. However, the reality is that a significant number of resolutions are abandoned within weeks. According to various studies, nearly 80% of people fail to stick to their resolutions by the second month of the year. One of the key reasons for this is that our goals often lack clarity and structure. This is where the SMART method comes in—a powerful framework designed to help you set achievable and meaningful resolutions that you can actually stick to.

Understanding the SMART Method

The SMART framework stands for Specific, Measurable, Achievable, Relevant, and Time-bound. This approach encourages you to define your goals clearly and create a roadmap to reach them. By utilizing this method, you can significantly increase your chances of success. Each component of SMART plays a crucial role in turning a vague resolution into a concrete plan.

Breaking Down SMART Goals

1. Specific

A specific goal clearly defines what you want to achieve. Instead of saying, “I want to get fit,” try stating, “I want to exercise three times a week.” This clarity provides a focused target to aim for, making it easier to develop a plan of action. Ask yourself: What exactly do I want to accomplish? Who is involved? Where will this happen?

2. Measurable

To stay motivated, it’s essential to track your progress. A measurable goal allows you to quantify your success. For example, if your resolution is to lose weight, specify how much you want to lose and by when. Instead of “I want to lose weight,” aim for “I want to lose 10 pounds in three months.” You can use tools like fitness apps, journals, or charts to monitor your progress. This not only keeps you accountable but also celebrates small victories along the way.

3. Achievable

While it's great to be ambitious, your goals must also be realistic. Setting an achievable goal means assessing your current situation and resources. If you’ve never run before, aiming to complete a marathon within a month may not be feasible. Instead, you could start with a goal of running for 15 minutes, three times a week, and gradually increase your distance. Be honest with yourself about what you can realistically achieve based on your circumstances.

4. Relevant

Your goals should align with your values and long-term objectives. A relevant goal resonates with what matters most to you, ensuring that you remain motivated. For example, if your overarching goal is to improve your health, then committing to daily yoga practice is relevant. On the other hand, if you have no interest in yoga, setting that as a goal might lead to frustration. Reflect on why each goal is important to you and how it fits into your life.

5. Time-bound

Every goal needs a deadline to create a sense of urgency and accountability. A time-bound goal answers the question: When will I achieve this? Instead of saying, “I want to read more,” set a goal like, “I want to read 12 books by the end of the year.” Breaking it down further, you can aim to read one book each month. This timeline helps you stay focused and provides checkpoints to evaluate your progress.

Tips for Sticking to Your Resolutions

Achieving your New Year’s resolutions requires consistent effort and motivation. Here are some strategies to help you stay on track:

- Accountability Partners: Share your goals with friends or family members who can support and motivate you. Regular check-ins can help keep you accountable.

- Celebrate Small Wins: Recognize and celebrate milestones along the way. This reinforces positive behavior and encourages you to continue.

- Stay Flexible: Life is unpredictable. If you find yourself struggling to meet a goal, reassess and adjust it as necessary. It’s okay to modify your plans based on your circumstances.

- Utilize Reminders: Set reminders on your phone or calendar to keep your goals front of mind. Visual cues can serve as helpful nudges throughout the year.

Setting New Year’s resolutions doesn’t have to be a daunting task. By utilizing the SMART method, you can create clear, achievable goals that pave the way for lasting change. Take some time to reflect on what you truly want to accomplish this year, and structure your resolutions accordingly.

If you’re feeling overwhelmed or unsure about how to set or achieve your goals, consider scheduling a therapy session. A mental health professional can help you explore your aspirations, develop a personalized plan, and provide the support you need to succeed. Take the first step toward a fulfilling year by booking an appointment today!

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How to Keep Calm During Election Season: Chill Vibes Only

November 1, 2024 Rochelle Marecheau

So, it’s that time of year again—election season. While some people thrive on the excitement of campaigns, others might feel like they're caught in a whirlwind of stress, anxiety, and heated debates. Whether you’re a political junkie or just trying to survive the endless noise, here are some tips to help you stay calm and collected during this chaotic time.

1. Focus on What You Can Control

It’s easy to get swept up in things beyond our control, like national issues or candidates’ choices. Instead, focus on what you can do in your own community. Volunteer for a local organization, join a discussion group, or simply engage in conversations with friends about the issues that matter to you. Taking action, no matter how small, can help you feel empowered and less anxious.

2. Stay Engaged, but Don’t Overwhelm Yourself

It’s great to stay engaged with the issues, but remember that it’s okay to step back when it gets too much. Read articles, listen to podcasts, or watch debates, but do it at your own pace. If you find yourself getting worked up, take a break and do something you enjoy—watch a funny movie, read a book, or go for a hike. Balance is key!

3. Limit Your News Intake

Let’s be real: the news can be overwhelming. Constant notifications about the latest polls, debates, and scandalous headlines can lead to information overload. Try setting boundaries for your news consumption. Maybe check in once a day rather than scrolling through updates every hour. This way, you can stay informed without feeling like you’re drowning in information.

4. Take Breaks from Social Media

Social media can be a double-edged sword during elections. While it’s a great way to connect and share ideas, it can also become a battleground of opinions. If your feed is turning into a toxic space, consider taking a break. You can log out for a while, set daily limits or mute accounts that are stressing you out. Your mental health will thank you, believe me!

5. Practice Mindfulness and Relaxation Techniques

When the election chatter gets too intense, take a moment to breathe. Mindfulness techniques, such as deep breathing, meditation, or even a short walk, can work wonders. Apps like Headspace or Calm or even YouTube can guide you through quick sessions to help clear your mind. Find what works for you, and make it a part of your routine.

6. Connect with Others

Talking to friends or family about your feelings can be really helpful. Sometimes, just knowing you’re not alone in your stress can lighten the load. Organize a casual get-together to discuss the election (without getting into heated debates), or just hang out and distract yourselves with fun activities.

7. Remember: It’s Okay to Disagree

Elections often bring out strong opinions, and it’s natural to have differing views. If discussions start to get heated, try to steer the conversation back to respectful dialogue. Agreeing to disagree is a valid approach. After all, we’re all in this together, and understanding different perspectives can be a learning experience.

8. Prioritize Self-Care

Finally, don’t forget to take care of yourself! Get enough sleep, eat well, and find time for activities that bring you joy. Self-care isn’t selfish; it’s essential, especially during high-stress times. When you feel good physically and mentally, you’ll be better equipped to handle whatever comes your way.

Election season can be a wild ride, but it doesn’t have to take a toll on your mental health. By limiting exposure to negativity, practicing mindfulness, and connecting with others, you can keep your cool amidst the chaos. So take a deep breath, enjoy the ride, and remember that your well-being is the most important thing.

Stay calm, stay informed, and let’s get through this together!

*Disclaimer: Content is for informational purposes only and is not intended for or to be considered legal, educational, medical or healthcare advice.

Copays? Deductibles? Oh my...

October 8, 2024 Rochelle Marecheau

Insurance is something that most of us never learn how to truly navigate and choose. It’s another realm of adulting that’s complicated and although I cannot help you navigate all the ins and outs of your insurance policy, I can at the very least assist with steering your inquiries when it comes to mental health benefits.

If you’ve attempted to find a new therapist recently, you may have noticed that there are a lot of providers who no longer bill insurance. Without going into a rabbit hole about why that is, I’ll give you a bit of a cheat sheet into questions to ask to still use your insurance benefits even if your therapist doesn’t bill or accept your insurance.

It is important to know your specific policy; this is easier said than done. Knowing the ins and out of your policy includes knowing what’s covered when and under what circumstances. With insurance renewals approaching, this is something that you’re going to want to pay closer attention to before your plan auto-renews to assess whether the policy you choose works for your lifestyle. Health insurance policies are usually tiered by the type of services: routine, outpatient, inpatient, and emergency. Most don’t realize that mental health coverage is usually considered an outpatient service rather than routine like your physicals or eye exams. This means you must understand how payment is dictated for outpatient services, which may be different than routine services. You may have a coinsurance rather than a copay, especially if your deductible for the year has not been met. If you're comparing plans via your employment or the Health Marketplace, considering your lifestyle and projected health changes may assist in choosing health benefits you can actually utilize throughout the year.

Here are a list of questions to consider or ask upon choosing your next healthcare plan:

What is my deductible amount and does this meet the criteria to obtain a health savings account (HSA)?
Will my employer match money put into an HSA?
Would I be required to pay a coinsurance or a copay for outpatient mental health services and what is the amount that I am expected to pay upon service?
Does the coinsurance go towards my deductible or out-of-pocket costs?
Is my coinsurance based on a maximum session cost?
How many sessions are covered under my policy per year and is that session amount based on my diagnosis?
Are mental health services considered a speciality and therefore a referral is needed?
Can my self-pay cost for mental health services be reimbursed under my out-of-network benefits or counted towards my out-of-pocket costs?
Is relational or family therapy covered under mental health benefits?
Is it more cost effective to choose a provider out of network after reviewing what my insurance will pay for?
What is the process to submit a claim for reimbursement?
What is needed on the superbill for reimbursement?