Belinda Nunez LCSW

Its amazing how much we actually need to be reminded to take care of ourselves. I know for me personally I very often forget to eat! Yes eat! And for those who see me in person you would think ,"shes a chunky girl , how can she forget to eat?" Well the thing is if you dont eat, when you finally do , if you eat too much bad stuff your body will hold on to the bad, and since I tend to eat more when I get off of work ... well you see the issue But what a simple solution righ...t? Eat when your supposed to eat, yet I forget. Breath deep when you anxious , yet we forget. DRINK WATER, yet we forget. But we have to do it, we have to take care of our basic needs before anything else, only then can we have the mental clarity to work on other issues. #selfcareiskey #selfcareiscrucial #mentalhealth Although this infographic is from @therapyforwomen , please note that self care is important for men and all genders too.

Link to original post in stories. Just a little reminder to check in with yourself and try some of these techniques #selfcareiscrucial

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Its amazing how much we actually need to be reminded to take care of ourselves. I know for me personally I very often forget to eat! Yes eat! And for those who see me in person you would think ,"shes a chunky girl , how can she forget to eat?" Well the thing is if you dont eat, when you finally do , if you eat too much bad stuff your body will hold on to the bad, and since I tend to eat more when I get off of work ... well you see the issue But what a simple solution righ...t? Eat when your supposed to eat, yet I forget. Breath deep when you anxious , yet we forget. DRINK WATER, yet we forget. But we have to do it, we have to take care of our basic needs before anything else, only then can we have the mental clarity to work on other issues. #selfcareiskey #selfcareiscrucial #mentalhealth Although this infographic is from @therapyforwomen , please note that self care is important for men and all genders too.

Difficult conversations require effective communication skills. Perhaps this may help. The title makes it appear religious related however it is not, it is is a metaphor~ Belinda The Four Horsemen: Criticism, Contempt, Defensiveness, and Stonewalling " The Four Horsemen of the Apocalypse is a metaphor depicting the end of times in the New Testament. They describe conquest, war, hunger, and death respectively. We use this metaphor to describe communication styles that, accord...ing to our research, can predict the end of a relationship." " Being able to identify the Four Horsemen in your conflict discussions is a necessary first step to eliminating them and replacing them with healthy, productive communication patterns" ~ gottman https://www.gottman.com//the-four-horsemen-recognizing-cr/ https://youtu.be/1o30Ps-_8is

"The bad apple is usually one that is wounded in some way or is otherwise overripe. As a consequence to the wound on the apple, or if it’s just already very ripe, the apple in question will give off significantly more ethylene than normal. That ethylene accelerates the ripening process in the apples around it, which causes them to give off more ethylene, further accelerating the ripening process in all the apples in the box. In very short order, the entire box of apples wil...l be overripe and eventually unpalatable for eating." -Daven Hiskey The metaphor: Wounded= officers with trauma... needing truama support, mental health therapy to address that trauma, whether it is on the job trauma or childhood/historical trauma that needs addressing Overripe: employee burnout! Over worked, stressed, in their position for too long, needing assistance in finding the "why" again, etc. Ethylene: the comments made, the culture created , the egging on, the club sentiment, mob mentality, group dynamics, that envelopes the entire group In a dynamic where several people are the bullies, it's a lot harder for an actual hero to step up and be the change in group if the atmosphere is rotting everyone faster than the kindness can be spread. Only the truly distant will stand a chance. But when the dynamic comes from the top down , it's going to be impossible to make the change unless another power steps in to fix the problem See more

I dont know what exactly police officers have to do annually and what not but I'm required every year to take a culture competency training. Its not long enough, its more of a refresher for what we are already taught in school to be a social worker. So for officers there needs to be a really good training. I think police officers should be required to take a much more intensive course because of the true lack of apparent training. So if you guys need something to request mayb...e this is an idea you can spread : REQUIRE ALL police officers to attend therapy for 3-6 months and renew it every 3-5 years. Every single cop. Not just when something bad happens but all cops. And then if something bad happens like they already do now, also require it then. AND ALL COPS MUST take a culture competency course and whatever program is set in place, FEDERALLY, a certification upon examination should be obtained and that must be renewed annually with a refresher course. Spread this idea. It's a step in the right direction. See more

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Typically when I post a technique or tool I give credit to whoever initially created the image however with this image I've had it for so long that I do not recall where I got it from so I do apologize. However the notion of grounding Has been a Technique that has been used in therapy for many years because it is such a helpful technique. The tendency for people with anxiety is to allow their thoughts to spiral out of control, utilizing this grounding technique can help fo...cus the mind and body on the here and now. For more information on "grounding techniques" type this phrase into YouTube and you will find a multitude of videos that can assist you in developing your ability to utilize grounding. You can also look up this technique specifically by searching "grounding excercise: anxiety skills #5" by therapy in a nutshell. I do recommend you follow her! Shes the best!! #grounding #therapyinanutshell @therapyinanutshell See more

This !! Children need social emotional support right now more than anything else! Math, spelling, reading, letters, etc all that is important, but beyond the basics ? They will catch up and learn it eventually! Dont stress out if you cant help your children understand topics that are not necessary. While language, reading and math development is necessary for young minds, the efforts to do the best you can are all that's necessary! In the big picture will an elementary ...student who obtained a C grade during a pandemic really be harmed? No!! But if your frustrated and yelling at them because you cant help them since your not properly trained... are you affecting them? Yes! Are you causing more harm then good trying to prove you can handle your own child's academics? Relax. Breath. When the people who have studied academics and teaching for years and years return to helping you , in time, your little one will catch up. #homeschoolingtips #parentingsupport See more

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Exploring your feelings and labeling them appropriately can be helpful when you need to find a way to cope with and understand them. Maybe look a little deeper than what you're familiar labeling that feeling with, maybe theres a level of understanding you can reach by looking at what other words can describe this emotion. #understandingyourfeelings #understandingyourself

Check out @latibulecounseling for her latest, very insightful post!! #healingfromtruama #truamahelp #traumarecovery #covid19truama