How About some “Hygge” to Feel Happy?! By Ann A. Soe, MSSW, LCSW

Blog Layout

Woman In Sunflower Farm — Wisconsin Rapids, WI — Central Wisconsin Counseling Associates

Hygge!! It’s pronounced “hue-gah” and I fell in love from the moment I learned about it. Denmark has held the impressive honor of being one of the happiest countries in the world for something like 40 years in a row. This is mind blowing really! I mean, what the heck do those Danes know and have that the rest of the world is craving??!! They have up to 17 hours of darkness per day in the depths of winter and it gets damn cold there. Little sunshine, tons of snow, dark days, freezing temps and they are HAPPY people?!

So…yea, it is all about Hygge! They learn, believe and live Hygge! Simply put, it is a Danish word and way of life meaning the ritual of enjoying life’s simple pleasures. Some say it illuminates the Danish soul. It is an all-encompassing attitude, a vision, a belief system, a prioritizing of little pleasures that translates into happiness-the true heart and soul kind! It may have originated from a pre 19th century Norwegian word meaning “well-being”. Justin Parkinson of BBC News points out it sounds a lot like the word “hug” and shares that an obsolete meaning of hug is “to cherish oneself; to keep or make oneself snug.” It sounds a lot like how my esteemed colleague and co-author Christie Gause-Bemis and I teach the message of Radical Self-Love in our playbook, Ignite Your Life. Live Life with Passion, Purpose, and Play.

The idea of Hygge is catching on. Morley College in London is teaching students the concept of Hygge in their Danish language course. It’s a concept that I believe whole heartedly in and have been teaching for years. I have been encouraging, creating and shouting, “Hygge!” and didn’t even know it. Here are some words that Danes use when asked to describe/define Hygge: cozy, warm, sweet, comfy, family, friends, good food, good drink, kindness, indulging, sunsets, hot tubs, laughter, candle light, togetherness, bike rides, hugs, cuddling, soothing, tasty, gentle, beautiful, fun, firelight. This sounds a lot like the “P-Words” I share and encourage in my work with clients-Pleasure, Passion, Purpose, Play.

So, let’s confront a cultural belief that has GOT TO GO! It keeps you from true happiness…it keeps you from being the brilliant, bold, beautiful human you are meant to be. It keeps you from living your life to the fullest. Comfort, pleasure, joy, play, passion, self-love, indulgence, etc. are our birthright. These things are not luxuries to be experienced once all the work is done, all the business taken care of, all the responsibilities covered, all the loved ones cared for. These things are a necessity for our well-being, health and personal growth each and every day and in all we do. Wanna be happy?? Then let’s do this! Let’s learn from the Danes! Make a list of life’s simple little pleasures…a Pleasure List! Make a commitment to do one of those each day-even on those days when you least feel it-as a matter of fact, it is most important on those days. Let’s do as the Danes have always done-live with a Hygge state of mind!

Wishing You Hygge,

Ann Murgatroyd-Soe

< Older Post Newer Post >

Why I love Telehealth Sessions By Katie Akkerman, LPC

February 23, 2024

- Choose where you attend therapy. This can be your bed, office, outside, in your parked car, outer space. As long as you are comfortable, safe, and have privacy. - No need to drive anywhere. - If you want to wear PJ’S, do it. (Although, PJ’S are also welcome in office 😊 ) - Pets offer comedy and comfort during therapy (Here’s looking at you Archer and Minni) - You can control your environment; do you want to have candles lit? Do you prefer a lot of light or just a touch? You want to grab a snack? You want your own fidgeter? Go for it. - Allows more flexibility when it comes to certain types of therapy treatments (especially OCD therapy). - No waiting rooms. - No need to haul your therapy homework (or Stanley’s) around. I want my clients to have a therapeutic environment that feels good to them. Think about how this may look, feel, and smell like. If possible, create your own therapy space. We can also work together to figure out what that space may be. With that being said, let’s get in our cozy clothes, hydrate, and do therapy!

Day Light Savings “Fall Back” Pointers

October 19, 2022

Day Light Savings “Fall Back” Pointers By Christopher Hoffman The Uniform Time Act enacted in1966 is happening this month whether we enjoy its benefits or not. The ritual of Day Light Savings will soon require the changing of clocks back by one hour. In 2007, our federal government specified that daylight savings time would apply from 2:00 a.m. on the second Sunday of March until 2:00 a.m. on the first Sunday in November. This year we will be setting our clocks back one hour at 2:00 a.m. on November 6 th . How are people affected by daylight savings time? The change can affect many, especially those who battle depression and anxiety. As the seasons transition from Fall into Winter it becomes tougher for people to acquire enough sunlight. Exposure to sunlight results in the absorption of Vitamin D which is an essential component to fighting off depression and anxiety. This lack of sunlight and Vitamin D, results in depression levels going up. Conversely, when winter transitions to spring, depression levels usually go down due to the increase in daylight hours. Not only do time changes affect mood but it also affects sleep schedules. One study found, on average, a person loses 40-45 minutes sleep during the “Spring Forward” phase of daylight savings time. However, we do gain an hour in the “Fall Back” phase but in the end, does this really even out? The following are helpful tips we can do to prepare ourselves for the adjustments in the time change: Gradually adjust bedtime 2-3 days before transitioning to daylight savings time by waking up 15-20 min earlier than usual. Establish a consistent sleep schedule routine even on the weekends by getting at least 7 hours of sleep a night. Nap in moderation by not exceeding naps longer than 20 minutes in length. Spend time outside. Refrain from consuming caffeine too close to bedtime. Refrain from alcohol consumption before bed. Being “pro-active” with our own preparations when it comes to daylight savings time may be the best way to manage and “cope” with the side effects.

PTSD Treatment: Learn more about Cognitive Processing Therapy By Katie Akkerman, MA

By Amy Gunderson • September 26, 2022

Cognitive Processing Therapy (CPT) is an evidence-based trauma therapy shown to be effective for the treatment of Post-Traumatic Stress Disorder (PTSD). The US. Departments of Veterans Affairs and Defense and International Society of Traumatic Stress Studies have endorsed CPT as “a best practice treatment of PTSD.“ (Resick, PhD, Chard, PhD & Monson, PhD, 2022). The average length of treatment for clinically significant reduction of symptoms is 12 weeks. Some clients report relief at 6 weeks. (Typical therapy is 6-24 sessions, 45/60 minutes dependent on client’s needs and/or insurance).

Mental Health — Wisconsin Rapids, WI — Central Wisconsin Counseling Associates

Anxiety in Children by Ann A. Soe, MSSW, LCSW

By Amy Gunderson • April 5, 2022

All children experience episodes of anxiety. It is expected and normal during certain developmental stages and experiences. Children in infancy and toddler stages can have some degree of anxiety when leaving their parents and younger children can have short term irrational fears of the dark, animals, weather, strangers, etc. If anxieties are intense, long lasting or begin to interfere with daily functioning then it would be prudent to seek evaluation with a mental health or medical professional.

Dealing With Pain — Wisconsin Rapids, WI — Central Wisconsin Counseling Associates

Dealing with Chronic Pain/illness By Katie Akkerman, LPC-IT

By Amy Gunderson • March 8, 2022

Living with chronic pain, at times, may lead one to feel isolated and misunderstood. Especially when society may perceive you as looking “normal.” This perpetuates the stigma and leads many individuals to further retreat. If you or your loved one are living with chronic pain, below here are some thoughts to consider. There is often a sense of “loss of identity” when you are learning to navigate through life with chronic pain/illness. You may not be able to do some of the things you used to do. Also, some people may not understand your journey while others will. Your inner circle may become smaller but also deeper and more connected. Often, people feel guilty for having to rely on others or feel like a burden. This guilt can bleed over into many areas of one’s life and create a cycle of depression and anxiety. Being able to gain insight, challenging counterproductive thoughts, and learning when to enforce boundaries will help. Lastly, make sure you are incorporating self-care strategies into your daily routine. We often neglect self-care at times when we need it the most; take a moment to think of five things you are grateful for, listen to music, journal, enjoy the sun (or rain) etc.

Mental Health Blocks — Wisconsin Rapids, WI — Central Wisconsin Counseling Associates

What is Counseling? By Roger Pagel, MSE, LCSW

By Amy Gunderson • January 13, 2022

What is counseling? Let’s simplify counseling into an analogy. Counseling is like emergency roadside repair work. Your car has a flat tire, dead battery or other issue. This problem prevents you from continuing on your journey and results in you calling an Emergency Roadside Repair Service. The service comes to fix the problem you’re back on the road and continuing with your journey. In essence, the engine is fine, the body of the car is fine and your car does have an issue but this doesn’t mean the whole car is ruined. On the road of life we all have “flat tires.” The engine is good, the body is good but we do have problems at times. Mental Health counseling is helping us fix the “flat tire” so we can resume our journey through life.

Rocks In Sea — Wisconsin Rapids, WI — Central Wisconsin Counseling Associates

Challenging Counterproductive Thoughts By Katie Akkerman, LPC-IT

By Amy Gunderson • November 2, 2021

“I should do the extra assignment my boss assigned me,” “I should be a 4.0 student.” “ I shouldn’t eat dessert,” “I should just be grateful, there are people out there who have it worse than me.” These are some examples of counterproductive thoughts, aka the “should” statements, that many therapists trained in (Cognitive Behavior Therapy) CBT will challenge with their clients. Many of us call it “catching the shoulds.” Notice how often you are “shoulding yourself.” Once you recognize this you can then challenge these counterproductive thoughts. Play detective and ask yourself “what would I tell my loved one if they made similar statements?” We are often our own worst enemy. Once we flip the script and realize, “ I would be gentler with my friends etc.,” we can hold space for ourselves and become more compassionate. The “shoulds” are not the only example of counterproductive thoughts. Click on the link below and pay attention to how often other counterproductive thoughts pop up. It may be beneficial to write down when it occurred, what feelings you had, and how you felt physically. If you would like more strategies to help, please consult with a therapist trained in CBT to help guide you. https://static1.squarespace.com/static/5cb61b1e29f2cc34d16e2bd6/t/6022eb8fc92dd368b05e0cd0/1612901283479/cognitive-distortions-list-infographic.pdf

MEDIATION CAN HELP RESOLVE DISPUTES By Jennifer Stoiber

By Amy Gunderson • October 14, 2021

Most people have heard of the term “Mediation” but many are not exactly sure what it means. Mediation is a process to help individuals resolve their differences. A mediator’s job is to guide both parties in a discussion about their dispute or conflict and through negotiations, work towards a jointly accepted agreement.

Why Did She Stay? By Katie Akkerman, LPC-IT

By Amy Gunderson • September 16, 2021

Statistics show 1 out of 4 women experience physical abuse from an intimate partner. This blog certainly recognizes that men are victims. However, for the most part society focuses on women. The focus seems to always concern the question, “why did she stay?” “why won’t she just leave?” etc. The questions come with good intent but may leave the woman feeling isolated. Many women have many reasons that they stayed. In fact, there was a whole hashtag trend #whyistayed on the internet a few years ago (below is an article). Domestic abuse is more than just physical. Domestic abuse is emotionally and mentally damaging. There are also the different phases of domestic abuse; the abuser will hurt and then apologize and swear it will never happen again. These stages are not linear and not one person follows the same course or time frame. It is to be noted, women often make less money than men and are usually the childcare providers. This puts even more of a strain on them. There are ways out, but one must be sensitive to each individual case. Sometimes a safety plan is put into place along with gaining job skills or more economic freedom. Looking at options for childcare, etc. Be mindful, that society may focus more on why she stayed and less on why he abused. A therapist can help navigate the feelings that come with leaving or staying and most importantly empower her. Listen to why she stayed or is staying. https://www.huffpost.com/entry/whyistayed-twitter-domestic-violence_n_5790320 Katie Akkerman

What To Expect From Your First Therapy Session By Katie Akkerman, MA, LPC-IT

By Amy Gunderson • July 21, 2021

You made the decision to see a therapist and now you are wondering what happens during the first session? Most clinics will have you fill out information beforehand to give the therapist a clearer picture of your background. This information may include medical information, mental health history, family history, your symptoms and what brought you to counseling. A lot of people are nervous during their first session. This is very normal, you are meeting a new person and disclosing personal information! It is important to remember that therapists must keep everything confidential, besides the limitations of confidentiality, which will be given to you before your first session and discussed with you during your first session.