My name is Julie King, and I graduated with my Masters degree from Walla Walla University in 2011. I started my career working with children and teens that lived in residential treatment facilities. From there I worked with people doing CBRS, and worked with people who had an open CPS case and were working to get their children back. I started to do counseling with children, teens, and families and have loved working with that particular population. I have been with Healthy Care Solutions for just a couple of months and have loved working with the elderly population. When in sessions, I enjoy using Cognitive Behavior Therapy, better known as “CBT.” CBT works by re-thinking our reactions to an event instead of trying to solve the event itself. The thing I love the most about using CBT is that you can use it to help a wide range of struggles including anxiety, depression, panic, low self esteem, etc… You can help reduce symptoms by using coping skills. Coping skills are methods a person uses to help manage and reduce different situations. Having good coping skills does take time and practice. However, when you are able to apply them on a consistent basis, you are better able to manage your mental health symptoms. It is also important to note that not all coping skills are the same for everyone, and that is okay. Find coping skills that work best for you, your symptoms, and your situation. The first coping skill I like to teach is the technique of deep breathing. There are a lot of physical and mental benefits to deep breathing, most importantly is that it works as a calming aide.
Try this simple deep breathing exercise today:
1. First, force all of the air out of your lungs
2. Inhale a deep breath through your nose
3. Hold your breath for 5-8 seconds
4. Slowly release the air through your mouth
5. Repeat the above steps at least 10 times, but repeat more if you are still trying to calm down.