The Good News About Gratitude and Anxiety
Gratitude is a powerful emotion that can unlock so many beautiful emotions in our hearts and lives. When we practice gratitude, we focus on what we have rather than what we lack. This shift in perspective can help us to feel more positive and optimistic – and results in happiness. We know that gratitude can also help us to form deeper connections with others and build stronger relationships, because it encourages us to express our appreciation for the people in our lives.
Anxiety is a feeling of fear or worry about something that might happen. It can be a natural response to stress or uncertainty, and sometimes it is simply something we feel for no reason at all. Anxiety also results in physical symptoms such as increased heart rate and sweating. It can make it difficult to focus and enjoy life. It can cause stress in our relationships and friendships because we spend time worrying if someone is mad at us or we did something wrong.
GOOD NEWS: Research has shown that while these emotions can coexist, our nervous system and brain can only respond to one of these emotions at a time. The brain actually cannot respond to any sort of negative emotions (like stress, anxiety, or depression) at the same time as positive ones (like gratitude!). Therefore, gratitude can help decrease feelings of anxiety and stress.
When we focus on what we have to be grateful for, it can reduce anxiety and increase feelings of positivity and well-being. Another beautiful thing about practicing gratitude is that it can also increase our awareness of the things that trigger our anxiety, and help us to develop strategies for coping with these triggers. Finally, when we focus on helping others, we can feel more connected to the world around us and less focused on our own worries and concerns. This can help us to feel more grateful for the things that we have, and to develop a sense of purpose and meaning in our lives.
Remember, you are not alone. If you are struggling with anxiety, consider talking to a friend or family member that you trust, seek the advice of a mental health professional, or joining a support group. By connecting with others and sharing our experiences, we can find encouragement. Our mental health workers at Therapy Solutions are here for you.
Call us at 701-483-1000, if you are struggling with anxiety and Take Your Life Back!
Managing Dysphagia During the Holidays
Managing dysphagia is never easy, but it can become an even more significant challenge during the holiday season. Between big family dinners with limited safe options, an array of beloved seasonal treats, and frequent travel, it’s easy to feel overwhelmed by your swallowing difficulties.
Never fear! The speech-language pathologists (SLPs) at Therapy Solutions understand your struggle, and we’ve identified some of our favorite tips for navigating holidays when you have dysphagia.
Even if you don’t have dysphagia yourself, these tips can help ensure your holiday dinners are accessible for those who do.
Four Basic Tips to Keep In Mind
1. Let your hosts know your needs.
When you RSVP to any holiday parties or dinners, let your host know of any dietary restrictions or other needs you might have. Find out what foods they plan to serve so you can prepare in advance.
2. Make sure your seating arrangement works for you.
When you arrive, take the time to learn more about the seating arrangements and make sure they’ll fit your requirements. Ensure you can sit up comfortably in your chair and have room for any assistance you might need.
3. Be mindful of safe swallowing strategies.
Your SLP has probably helped you identify the best chewing strategies to avoid choking or other swallowing complications. Don’t let the excitement distract you from following them. For example, remember to eat slowly, avoid talking with food in your mouth, and keep your mouth moist before eating.
4. Feed yourself.
It’s generally safer for you to feed yourself than for someone else to do it for you. If any well-meaning family members want to help, have them provide the necessary assistance to allow you to eat as independently as possible.
Four Ways to Enjoy Your Favorite Holiday Foods
1. Know which holiday foods are good choices.
Many holiday classics are already pureed and relatively easy to eat. Now’s the time to enjoy favorites like cranberry sauce, mashed potatoes, and even pumpkin pie (especially if you skip the crust).
2. Add moisture to your foods.
Be generous with the gravy to help make foods more moist and easier to swallow. Olive oil is another good choice to help moisten foods–bring a small bottle to keep on hand at the table.
3. Bring your own supplies.
Make sure you bring any supplies or equipment you might need to prepare your foods safely, such as a portable blender or packets of liquid thickener. Ask the host if you can prepare your plate first. That way, you’ll be ready to go by the time everyone sits down at the table!
4. Ask your SLP for help with absolute favorites.
Do you have a favorite holiday food that you absolutely can’t miss this year? Let your speech-language pathologist know. Together, you can create a strategy to ensure you experience beloved holiday treats–even if it’s just for a few bites.
Don’t Let Dysphagia Keep You from a Great Holiday Season!
If you or a loved one is living with dysphagia, now’s a great time to schedule an appointment with the speech-language pathologists at Therapy Solutions to develop a game plan for the holidays. We’ll review your needs and provide customized guidance to ensure you have a safe, happy, and delicious holiday celebration!
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Ready to feel your best again? Come back to Therapy Solutions and let us help you achieve your wellness goals—book your appointment today!
Brenda’s Recipe:
Chai-Spiced Butternut Squash Muffins
- 1/3 cup butter
- 1 heaping cup finely mashed or pureed roasted butternut squash (can also sub sweet potato or pumpkin)
- 2 large eggs, at room temperature
- 1/2 cup honey (or sub pure maple syrup)
- 3 tablespoons unsweetened almond milk (or milk of choice)
- 2 teaspoons vanilla extract
- 1 3/4 cups whole wheat pastry flour*
- 1 teaspoon baking soda
- 1 1/2 teaspoons cinnamon
- 1/2 teaspoon ground ginger
- 1/2 teaspoon cardamom
- 1/2 teaspoon allspice
- 1/4 teaspoon salt
For the salted honey glaze:
- 1/2 cup powdered sugar
- 1 tablespoon honey (or sub pure maple syrup)
- 1 tablespoon butter, melted
- Pinch of sea salt
1. Preheat oven to 350 degrees F. Line a 12 cup muffin pan with muffin liners and spray the inside of the liners with nonstick cooking spray to prevent sticking.
2. Add butter to a saucepan and place over medium heat. The butter will begin to crackle and then foam. Make sure you whisk constantly during this process. After a couple of minutes, the butter will begin to brown and turn a nice golden amber color on the bottom of the saucepan. Continue to whisk and remove from heat as soon as the butter begins to brown and give off a nutty aroma. Immediately transfer the butter to a medium bowl to prevent burning. Set aside to cool for 5-10 minutes or until cool enough to touch.
3. In a large bowl, add the finely mashed butternut squash, eggs, honey, almond milk and vanilla extract. Whisk together until smooth. Mix in the cooled brown butter.
4. In a separate large bowl, whisk together the whole wheat pastry flour, baking soda, cinnamon, ginger, cardamom, allspice and salt. Add dry ingredients to wet ingredients and mix until just combined. Divide batter evenly between the muffin liners.
5. Bake for 20-25 minutes or until tester comes out clean or with just a few crumbs attached. Allow muffins to cool in pan for a few minutes, then remove and transfer to a wire rack to cool completely.
6. To make the salted honey glaze: in a small bowl, mix together the powdered sugar, honey and melted butter until smooth. Add a pinch of sea salt. Glaze should be thick. If it’s too thick add 1 teaspoon of milk. Spoon about ½ tablespoon glaze onto each muffin. Enjoy! Makes 12.
Staff Spotlights: Bobbie & Amanda: LPCC
Two of our mental health counselors—Bobbie Johnson and Amanda Ellerkamp—have met the requirements to become Licensed Professional Clinical Counselors (LPCC). Congratulations, Bobbie and Amanda!
Staff Book Club: “Shelf Care”
Non-Fiction History Book Recommendation
A History of the World in 6 Glasses
by Tom Standage
5 stars ⭐️⭐️⭐️⭐️⭐️
“The author looks at core events in history through core drinks that helped humans survive and evolve: beer, wine, spirits, coffee, tea, and pop. The book is well-researched factually and adds a fun angle to historical events.”
—Sasha T, Physical Therapist
Fiction Book Recommendation
Everyone Here Is Lying
by Shari Lapena
5 stars ⭐️⭐️⭐️⭐️⭐️
“Get ready to be transported into a common, could be anywhere, seemingly safe neighborhood where a small child is presumed kidnapped. The different perspectives of each intriguing character will have you constantly trying to figure out the disappearance. This story will have you in its grip from the start. For me, this was a fast paced, twisty page turner that I couldn’t put down.”
—Lori W, Billing Specialist
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Ergonomics Stretch:
Calf Muscle
-Stand facing wall, hands on wall.
-Step forward with right foot.
-Lean hips forward.
-Keep left leg straight with heel on floor.
-Repeat for other side.
-Hold for at least 10 seconds.
“I encourage this stretch for the lower body to be completed with the back leg knee held in an extended position and then repeated with the knee in a slightly flexed position (i.e. knee locked and then knee unlocked).”
-Jared Erie OTR/L
In the Community
Doug’s Son: Meet the Hawks
Doug Jilek’s son, Nathaniel Jilek, recently participated in the “Meet the Hawks” event at Dickinson State University. This event gives DSU athletes the chance to give back to their young fans. Nathaniel spent the evening signing autographs and tossing footballs with future Blue Hawks, including his nieces—aspiring volleyball athletes Aria, Eden, and Ivy.
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Meet Our Team
Jessie Binstock
DPT, Athletic Trainer
Terry Halverson
MOTR/L
Adrienne Belland
MS, OTR/L
Jared Erie
OTR/L
Eric Halverson
OTR/L, Occupational Health Manager
Terry Halverson
MOTR/L
Doug Jilek
Systems Manager
Jeanne Kilzer
MS CCC-SLP
Miranda Kuhn
MS, OTR/L
Heidi Schmidt
PTA, Athletic Trainer
Emily Carda
Athletic Trainer
