How to Stay Motivated to Reach Your Goals

Date: January 21st, 2020

Filed under: Tips

person climbing mountain to illustrate reaching goals

Setting goals is a great way to increase your happiness and productivity—if you can stay motivated to accomplish them. It isn’t easy to exercise self-discipline, but there are things you can do to stay motivated to reach your goals.

Identify Your Why

What is the reason behind your goal? Knowing why you want to accomplish what you’ve set out to do is a powerful motivator that can help you stay focused and give you the strength to resist distractions and overcome obstacles.

Make it Visual

Put your goal in writing, draw a picture of it, or print out an image or quote that reminds you of what you want to accomplish. By keeping it in front of you you’re more likely to think about your goal and feel motivated to keep going with it.

Declutter

Distractions and clutter in any form can bog you down and prevent you from pursuing the things that are important. Identify things that may be distracting you from your purpose. Then remove those things, or move them to where they belong in the order of priority.

Expect Obstacles

Any goal comes with potential problems that could derail you. Instead of allowing this to happen, expect problems to arise and make a plan to deal with them. As soon as you encounter an obstacle, figure out if it’s something you can influence or not. This will prevent you from wasting energy on things you can’t control and moving forward even when the going gets tough.

Be Positive

Whether things are going smoothly or you’ve hit a bumpy patch, always engage in positive self-talk. Optimistic thinking will subdue doubts and self-criticism and instead increase your confidence and affirm positive belief in yourself.

Reward Yourself

A reward doesn’t have to be big or cost money. You can use stickers on a chart or schedule time out to do something you enjoy. Recognizing when you’ve made progress increases your feelings of happiness and gratification, and motivates you to continue moving forward.

Remember, goals are there to help you grow and become the person you want to be. If a goal is no longer serving that purpose, you can discard it without guilt and set a new one. But if your goal is a good one and you simply feel that you need more motivation to accomplish it, try some of these ideas to keep you motivated as you pursue your journey of personal growth.

Mental Health and Aging

Date: January 10th, 2020

Filed under: Mental Health

happy senior couple

Mental health is important at any age—and it’s important to continue to pay attention to mental health as we or those we love grow older. Some of the mental health challenges that older adults face are shared by the rest of the population, but some mental health issues are unique to an older demographic.

Risk Factors

As people age, risk factors such as reduced mobility, chronic pain, and physical health problems can increase. Stressful life events such as losing a loved one may also be more likely to occur during our golden years. Because physical health, mental health, and life circumstances all affect each other, these types of situations can increase the risk that older adults may become depressed or experience feelings of isolation and loneliness.

Types of Mental Health Problems

The most common mental health difficulties faced by people over 60 are depression and dementia. However, anxiety disorders, substance abuse, and self-harm also affect smaller percentages of the older population. It’s important to know the most common types of mental health problems people may face as they age, so that early diagnosis and treatment can help to improve quality of life as soon as possible.

Promoting Good Mental Health

A strong social network is key to good mental health at any age. Because older individuals are more likely to become isolated, focusing on social relationships is an excellent way to promote good mental health through the years.

Taking time to pursue hobbies and interests is another great way to stay mentally healthy. One of the benefits of retirement is extra time to do the things we enjoy. Resuming old hobbies, trying new activities, and volunteering or joining groups with similar interests can lead to increased well-being.

One of the simplest things you can do to promote good mental health is simply to learn and be aware of the unique mental health situations that older people face. This can help you to anticipate difficulties, practice good mental health techniques, and seek help for yourself or your loved one if the need arises.

Mental Health Goals for the New Year

Date: December 20th, 2019

Filed under: Mental Health

winter sunrise through crystal

For many people, the new year is a time for new resolutions. Because of this, it’s the perfect time to evaluate your mental and emotional health and set goals that can help you to live a happier life. Here are just a few mental health goal ideas for the new year.

Boost your self-esteem

Set a goal to show yourself that you are of value. Pursue a favorite hobby, learn a skill or subject that interests you, and engage in positive self-talk.

Take care of your body

How you feel physically affects how you feel mentally, so make an effort to eat balanced meals, drink enough water, and get plenty of sleep and exercise.

Surround yourself with positivity

Try to weed out negative influences in your life and instead surround yourself with good people and things that uplift and inspire you.

Give of yourself

Altruism can powerfully boost your mood. Choose a way that you can regularly volunteer even a small amount of time to help others.

Make time to meditate

Meditation and other relaxation and calming techniques are easy to learn, generally don’t take much time, and can contribute to your sense of well-being.

Learn how to deal with stress, anxiety, or depression

There are many great tools for learning how to manage the ups and downs of mental health. Pick one or two ideas to try and learn new ways to cope if good mental health is a struggle.

Seek help

If you feel that you could use some help in improving your mental health, make it a goal to seek expert advice. Our licensed therapists and counselors can help you on the path to greater mental health and guide you through the journey.

Whatever your mental health goals for the new year, we’re here to provide encouragement and support for a healthier, happier you.

Ways to Simplify Holiday Gift-Giving and Reduce Stress

Date: December 2nd, 2019

Filed under: Holidays

Simple holiday gift in woman's hands with holiday decor

Giving and receiving gifts is something many people look forward to during the holidays. But the pressure to spend money, the worry of figuring out the perfect gift for everyone on your list, and the hassle of fighting crowds can make the traditional gift exchange more stressful than joyful. If you’re feeling anxious about your holiday to-do list, then finding ways to simply holiday gift-giving may be the answer.

Talk About It

If you’re thinking of scaling back, it’s a good idea to talk about it with your family members so that everyone knows what to expect. Talking about your reasons for simplifying the holidays can help your family and friends understand that reducing the gift-giving will help everyone to have a more enjoyable season. You’ll get to spend more time together, stress less, and reduce clutter.

Set a Budget

It’s easy to go overboard during the holidays. Before you start purchasing, make a plan and set a budget so that you can stay within your means while celebrating. Setting a budget can help you prioritize which gifts to buy and reduce financial worry both during and after the holidays.

Gift Homemade Items

Personalize your gift-giving by creating handmade items for your loved ones. If you enjoy woodworking, are handy with a needle, or love to bake, you may be able to create gifts from scratch, with only minimal trips to the store. And these creative outlets are certainly not the limit. Think about your hobbies and talents and see if you can put them to use in creating a thoughtful homemade gift.

Gift Experiences

Not all gifts have to be physical items. You can simplify the holidays (and clutter) by giving your loved ones experiences they would enjoy. Whether it’s a manicure, horseback riding lessons, a trip to the movies, skydiving, or a family retreat, experiences may be the most cherished and lasting gifts you can give.

Gift Exchange Ideas

There are many ways to divvy up the gift-giving. Drawing names, white elephant, a rotating gift box, treasure hunt, choosing themed gifts, using wish lists—there are a myriad of options. If your family is open to it, you might even forgo a family gift exchange and instead pool your resources together for a family experience (as mentioned above), or donate your gift money to charity.

Simplifying gift-giving can actually make your holiday celebrations more meaningful, not less. As you and your family figure out your favorite ways to simplify gift-giving, you’ll find that it’s one of the best ways to keep holiday stress at bay, develop new traditions, focus on what’s important, and create memories together.

7 Ways to Develop an Attitude of Gratitude

Date: November 19th, 2019

Filed under: Tips

Older woman showing Attitude of Gratitude by smiling

As we discussed in our last post, “4 Benefits of Gratitude,” having a grateful attitude can help you to be happier and healthier in many ways. But how do you cultivate the characteristic of gratitude in order to reap those benefits? In this post, we’ll go over seven simple things that can help you to develop an attitude of gratitude.

Express thanks out loud every day.

If you’re religious, you might do this through prayer. If you don’t adhere to a particular religion, you can simply express thanks to the universe for the things that make you happy.

Say thank you to the people around you.

Chances are, people do things for you every day, and recognizing those things can help you develop greater appreciation for them. Thank your spouse for running an errand; say thank you to the cashier at checkout; a stranger who opens the door for you; your coworkers for doing their jobs.

Give compliments.

Along with saying thank you, complimenting people can also help you develop gratitude for them and the good traits they have. Try to be observant and notice something you like about another person—then share it.

Thank yourself.

Remember to acknowledge gratitude toward yourself as well. At the end of the day, thank yourself for the things you accomplished and for trying to be the best person you can be.

Be a good steward.

Taking good care of what you have can make you more grateful. You can take care of your body by eating right and exercising; your possessions by using them carefully and maintaining them; or your relationships by making time to connect with the people you love.

Do something to make someone else happy

Pick up a treat for someone to let them know you’re thinking about them. Play a game with your kids. Do a chore that is usually your partner’s responsibility. Focusing your attention on making others happy will reflect back on you, bringing greater happiness and gratitude into your life as you bring good things into the lives of those around you.

Keep a gratitude journal.

Take a few minutes each day to reflect on something you’re grateful for, and record it. You may choose to keep a personal diary, or you may prefer to share the spirit of gratitude by posting the things you’re grateful for on social media.

As you make a habit of recognizing and acknowledging the good things in your life, you’ll find that you notice more and more things that spark gratitude. And as you develop an attitude of gratitude, you’ll find that your life becomes happier, healthier, and more abundant.

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Contact Oregon Counseling

To request an appointment please complete the form below. Next, an intake coordinator will email you a link with a questionnaire for you to complete regarding your goals for treatment. After that questionnaire is completed, you will be contacted via phone to schedule an appointment. Please note we do not accept Trillium/OHP, Medicare or Tricare/Triwest insurance.

If you are experiencing a mental health emergency, please consider these emergency options:

  • Call the National Suicide Hotline 1-800-273-8255
  • Text HOME to 741741
  • call 911
  • Go to your nearest emergency room.
  • To request an appointment please complete the form below.
  • Next, an intake coordinator will email you a link with a questionnaire for you to complete regarding your goals for treatment.
  • After that questionnaire is completed, you will be contacted via phone to schedule.

If you are experiencing a mental health emergency, please consider the following resources:

  • Call the National Suicide Hotline 1-800-273-8255
  • Text HOME to 741741
  • Call 911 or go to your nearest emergency room

Please note we do not accept Trillium/OHP, Medicare or Tricare/Triwest insurance.

  • To request an appointment please complete the form below.
  • Next, an intake coordinator will email you a link with a questionnaire for you to complete regarding your goals for treatment.
  • After that questionnaire is completed, you will be contacted via phone to schedule.

If you are experiencing a mental health emergency, please consider the following resources:

  • Call the National Suicide Hotline 1-800-273-8255
  • Text HOME to 741741
  • Call 911 or go to your nearest emergency room

Please note we do not accept Trillium/OHP, Medicare or Tricare/Triwest insurance.

  • To request an appointment please complete the form below.
  • Next, an intake coordinator will email you a link with a questionnaire for you to complete regarding your goals for treatment.
  • After that questionnaire is completed, you will be contacted via phone to schedule.

If you are experiencing a mental health emergency, please consider the following resources:

  • Call the National Suicide Hotline 1-800-273-8255
  • Text HOME to 741741
  • Call 911 or go to your nearest emergency room

Please note we do not accept Trillium/OHP, Medicare or Tricare/Triwest insurance.

Contact Information

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10011 SE Division Street,
Suite 202
Portland, OR 97266

503-928-3998

Monday to Friday: 7:00am - 8:00pm
Saturday: 9:00am - 3:00pm

Corvallis Location

887 NW Grant Ave
Corvallis, OR 97330

541-714-5620

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Saturday: 9:00am - 4:00pm

Eugene Location

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Suite 330
Eugene, OR 97401

541-868-2004

Monday to Friday: 8:00am - 8:00pm
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https://www.eugenetherapy.com/