3 Places to Relax in Metrowest, MA if You Have AnxietyLauren Chapin, LICSW
The anxious brain can be likened to the backyard bumblebee; buzzing around, darting quickly from place to place, and when fearful enough, stinging us. Unlike our friendly neighborhood pollinators, however, the places our brains fly to are not always as welcoming (or as helpful!). Getting caught up in our anxious thoughts can limit our ability to engage with the world around us. Have you ever been in a conversation with a friend and suddenly found yourself a million miles away thinking about something that hasn’t even happened yet? Me too. While it is difficult to pull ourselves into the present moment when anxiety takes hold, it is beneficial that we do so to give our brains a break from the constant teeter-totter between past and future. One great way to do this is to engage our senses through nature. If you find yourself in need of a brain-break, check out some of these beautiful spots around Metrowest! Rocky Narrows, Sherborn Sitting on 274 acres, Rocky Narrows in Sherborn is known as the “Gate of the Charles.” Whether it be to hike their 7 miles of trails, have a picnic, or take a leisurely stroll along the river, this is a great spot to unwind. See if you can notice the smell of the pine trees, hear the rush of water, or touch their ancient cliff walls (650 million years old!). Rocky Narrows is free to the public and allows dogs both on leash and off. Dogs are notoriously good at being in the present moment. Bring along your furry friend and see if you can imagine what it must be like to experience the park from their perspective. For an added bonus, rate your anxiety before and after on a scale of 1-10; did you notice any difference? Garden in the Woods, Framingham This next location gives you a chance to stop and smell the flowers; quite literally! At the Garden in the Woods in Framingham, a mile-long path loops through the botanical gardens, taking about an hour to an hour and a half to complete. Here, you are met with the opportunity to take in the sights and smells of the local flora of our region. To bring yourself into the present moment, see if you can complete the rainbow with the colors around you. If you’re anything like me, you may still have some difficulty connecting due to all of that brain chatter, and that’s okay! One unique feature of this garden space is that they offer seasonal guided audio tours through their app. Pop in your earbuds and try to focus on the content of the tour; you may be surprised at how immersive the experience is. Of note, there is an admission fee with a discount for children and seniors (free for children under 5). Also, this time we’ll unfortunately be leaving our dogs at home as they do not allow animals. Noon Hill, Medfield If a view is what you’re after, Noon Hill is the perfect place to find it. Standing 370 feet at its peak, Noon Hill overlooks the surrounding towns of Walpole and Norfolk (you can even see Gillette stadium in the distance!). As you ascend, a Spring climb will have you winding through a forest floor covered in wildflowers. In the Fall, the Birch and Beech trees that litter the landscape offer a beautiful display of New England foliage. With four and a half miles of hiking trails on this 204 acre property, there is plenty of space and time to stroll and reflect. Alternatively, there are more strenuous paths to take as well if a bit of cardio is in order. Exercise is a beneficial part of managing anxiety as it aids in concentration, decreases overall body tension, improves mood, and positively impacts sleep. If you don’t feel up to a more rigorous climb, that’s okay too! According to the Anxiety and Depression Association of America, even a 10 minute walk may be just as beneficial as a 45 minute work out. Whether you choose a river walk, a flower garden, or a hill-hike, these beautiful areas offer you the opportunity to unplug and recharge.
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Book Recommendation for Couples: Us by Terrance RealBy David Polidi, LICSW
If you have answered “Yes” to any of these questions, I have a book recommendation for you: Terrence Real’s book, simply titled, Us. The book consists of a multitude of tools and concepts to help one feel closer to his/ her/ their partner. It includes many case examples of ways couples implemented these tools to improve their connection. One of the tenets of the book is that couples need to view themselves as an “Us” and no longer as a “me and you.” When stuck in a feeling of “me and you,” according to the author, there is more blame and feelings of “I am right, you are wrong.” In fact, Real goes on to say, “there is no place for objective reality in personal relationships.” To me, this translates as: There is no “right” and no “wrong,” the only thing that matters is how we feel, and both perceptions are correct and valid. When we are focused on “Us” both of our experiences matter and should be honored. For someone like me, who bee-lines over to the psychology section in a bookstore to look through all of the new titles of the self-help books on the shelf, this book does not disappoint. Bruce Springsteen even weighs in, at the beginning of the book, to lend his support to it. Springsteen described how the book helped guide him through his own failures buried deep in his personal life. If you are looking for an interesting discussion on ways to navigate through relationship struggles, and are looking for a new book to add to your “to-read” list, I invite you to check out this book, and see if it is something you would like to read. Maybe this could be just the thing to help you and your partner move into a relationship of “Us” for the new year. David Polidi, LICSW David is a licensed independent clinical social worker who completed his undergraduate studies at Clark University and received his graduate degrees from Boston University. David works primarily with adults and older adolescents, and enjoys using Motivational Interviewing and EMDR therapy to help clients increase hope and imagine/ realize a better future. Clinician Spotlight: An Interview with Jill Walden, LICSWLauren Chapin, LICSWWelcome to the second installment of Clinician Spotlight, a series where I sit down with some of our wonderful therapists for a cozy conversation about work, mental health, and many life tidbits in between. This month, it was a joy to chat with Jill Walden, LICSW, Castlebrook’s newest addition to the team. Jill and I caught up over Zoom where she described what being a clinician at Castlebrook has been like, the rewards of being a therapist, and of course, which video game she winds down with after her work day.
******** Lauren: Jill, you’re fairly new to the team at Castlebrook! What has your experience been like so far? Jill: It’s been wonderful. I hadn’t done individual therapy before, and I was more accustomed to family therapy and different clinical settings, so I was really excited to get into the individual space. I’ve enjoyed the opportunity I’ve had here to be able to expand, learn new things, and build my own unique practice. Being able to settle in and take things at my own pace has been great. I can’t imagine a more positive experience starting out and I think anybody would be happy working here! Lauren: It sounds like you’ve been able to begin carving out your own niche and exploring what individual therapy means to you. What have you found to be some of the most rewarding parts of being a therapist? Jill: An especially rewarding part of being an individual therapist, in comparison to some of the other roles I’ve been in, has been seeing a client’s growth over time and feeling like I’m part of that growth. I love being able to help and be the agent of change for a client. To hear somebody say, “I really thought about this thing you said” is rewarding because I don’t always expect that what I say will stick! Even if they don’t tell me though, it feels good to be a listening ear and a safe space, especially when many people don’t have that space in their own lives. Lauren: How would you say your clinical style has evolved since you began your individual work? Jill: It definitely depends on the person. I lean towards CBT (cognitive behavioral therapy), ACT (acceptance and commitment therapy), and I would love to learn more about DBT (dialectical behavior therapy). Underlying all of these modalities is the ability to be mindful, build self-awareness, and look at how we are thinking about a situation and try to adjust that thought process. Positive self-talk, being able to see ourselves in a new way, and changing the narrative of how we’re relating in the world are also important. I help people identify where they want to be and then help them get there. We problem solve in a way that’s meaningful to a client and build on what they’re already doing to reach success. I hope to continue to learn and add to my toolbox as I go. Lauren: So Jill, I know that something that makes you unique is that you really enjoy gaming! What is your favorite video game and how would you say gaming factors into your self-care? Jill: I actually have a list ranking my favorite games [laughs]. My favorite games of all time are Fire Emblem: Path of Radiance and Radiant Dawn. They are tactical strategy games and they’re my favorites in part because of the memories of playing alongside my siblings. They’re very story-driven as well which leads into why games are so important to me and what I get out of them–I’m all about the story it’s telling. I liken it to reading a book or watching a movie, but instead you’re experiencing it and going along for the ride. It’s escapism in a positive way–for enjoyment. Another series that is very important to me is Legend of Zelda. Lauren: What would you tell a client about the importance of hobbies and how they factor into mental health? Jill: As a society we put so much value on overworking ourselves and adulting is hard [laughs]. We need space to express ourselves, relax, and feel like we’re working towards something outside of our career. Hobbies for me are something to feel excited about at the end of a long day. For those of us that are lucky to like the work we do, hobbies are a great addition, but many people work in situations that are not their dream job and in that case, hobbies can fill that void of needing to feel enjoyment and passion. Lauren: Shifting gears a bit back to the therapy sphere, what is your favorite therapeutic metaphor or phrase? Jill: Two of them come to mind. The first is the idea that when you are on an airplane and there is a moment of need, the oxygen masks drop down. It’s important that we put our own oxygen mask on first before assisting anyone else; metaphor being that we have to take care of ourselves in order to take care of others, which can be very hard. A second metaphor is that learning new therapeutic skills is like learning a new instrument. It’s clunky at first and it takes time to do well. You have to intentionally practice every day, even when you don’t want to. Lauren: Who have you been looking up to in the field recently? Jill: I have two answers. One is Dr. Russ Harris who is an ACT trainer and author of the book The Happiness Trap. I really appreciate his frankness and his expansion of ACT material to make it more accessible. Next, much more locally, is Kerrie Toole [laughs]. It’s incredible to see the business she has created and she is such a help to all of us. If I can channel even a fraction of her energy, passion, and commitment, I would be happy. Lauren: Last question, what would tell a parent whose child is nervous to come to therapy? Jill: I would validate that, yeah, talking about your feelings is hard, especially to a stranger. With kids, I pretend that I’m a “feelings doctor” and make the connection for them that they go to the primary care doctor to get better medically and that “the feelings doctor” is there to help them work on their emotions in order to feel better. Lauren: I love that. Thank you for sitting down to chat with me Jill, I can’t wait to see where your career in individual therapy takes you! |
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Mission Statement
Castlebrook Counseling Services, Inc. is a group of private practice clinicians with a shared goal of strengthening our community by providing therapy and clinical support designed for children, adults, and families to successfully meet life’s challenges.