Callie Smith, LISW

10/10/2024

It's World Mental Health Day!

My apple watch told me that if I meditate for 10 minutes I can earn a reward! Ah, if only mental health treatment could be that simple...but, imagine what would change if you did that same action for the next 30 days...

Today, I hope that you...
-learn that over 250 million people in the world experience symptoms of anxiety (you are not alone)
-learn that 1 in 4 people in the United States are experiencing symptoms of mental illness (someone you know has been struggling)
-can take a moment to rest your weary brains and bodies
-reach out for therapy because symptoms and illness only increase in isolation

“Mental health problems don’t define who you are. They are something you experience. You walk in the rain and you feel the rain, but, importantly, YOU ARE NOT THE RAIN.” — Matt Haig

09/24/2024

It’s fall!
For some this seasonal change is welcome, but for the millions of Americans experiencing SAD (Seasonal Affective Disorder) you may already be dreading the impending change to cooler (cold) weather and the reduction in daylight. Research suggests that starting treatment earlier for SAD can help alleviate the intensity of the symptoms as the season progresses (in the fall for winter-pattern SAD and in the spring for summer-pattern SAD). Psychotherapy in addition to medication and light therapy are great treatment options to help manage these symptoms.

Please reach out so I can help support you in feeling better this season!
https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder #:~:text=In%20most%20cases%2C%20SAD%20symptoms,pattern%20SAD%20or%20winter%20depression.

08/26/2024

According to the CDC, in 2021, one in four adults aged 18-44 sought mental health treatment. While some may view seeking help as a sign of weakness in a world that often promotes self-reliance, an increasing number of people are coming to understand that they don't have to navigate their challenges alone.
https://www.cdc.gov/nchs/products/databriefs/db444.htm

What might you gain from therapy? Increased self-awareness, improved mental health, access to different coping strategies, strengthened relationships, increased emotional regulation, boosted self-esteem… the list goes on!

08/15/2024

Making the decision to seek out therapy can create a multitude of emotions, which is why feeling comfortable in the space is so important! You choose the seat and I'm here to listen :)

Also, the plant came with the office so feel free to give me some tips...

07/24/2024

Happy National Self-Care Day!

Quoting the Executive Director of the nonprofit Exhale, Aspen Baker, ‘Self-care is not a simple feel good activity. It’s a much deeper and ultimately more meaningful tool. Self-care is a discipline that honours what is sacred, including the hard work that provides meaning in our lives’.

Generally, when most think about self-care they say that they are getting their nails done, getting a massage, going out to eat, relaxing at home… etc. It also seems that self-care is a topic broached when you hit maximum stress level and may then be seen as a way to relax, recuperate AND increase productivity–as a means to an end instead of a value and right within itself.

Beth Kanter and Aliza Sherman write in their book The Happy, Healthy, Non-Profit about the 5 Spheres of self-care. In contrast to other self-care concepts, this one seemed more inclusive for me and I hope it resonates with you, too!
https://fundthepeople.org/wp-content/uploads/2024/04/self-care-checklist.pdf (this is a link to a checklist to help evaluate each of these spheres)

Sphere 1: Relationship to Self: how we care for ourselves which includes sleep, diet, movement and rest

Sphere 2: Relationship to Others: how interactions with family, friends, strangers, etc. impact our selves

Sphere 3: Relationship to Environment: the way we conduct our work (taking breaks, sitting at our desks, quality of air we breathe, amount of movement in our day)

Sphere 4: Relationship to Work and Money: how the boundaries and emotions can lead to overspending, overworking, unmanageable to-do lists and strain on relationships

Sphere 5: Relationship to Technology: how continuous access to pocket computers/technology can negatively impact our well-being without boundaries (for self and family)

07/23/2024

When I attended my first training for Eye Movement Desensitization Reprocessing (EMDR) in 2016 I was fascinated by the concept of the Window of Tolerance.

The Window of Tolerance was first coined by Daniel Siegel in his 1999 book “The Developing Mind’ and is now an essential tool to help understand the optimal emotional and physiological arousal states of our body as it experiences daily stressors. Essentially, if you are able to feel, think and talk simultaneously then you are likely in your optimal window of tolerance. Above the optimal window lies the zone of “hyperarousal” and this usually looks like the ‘fight or flee’ part of the reptilian brain and includes the symptoms synonymous with anxiety (increased heart rate/pulse/breathing, rapid thoughts) and underneath the optimal zone lies the zone of “hypoarousal” which usually looks like the more depressed or disconnected response and includes ‘freeze’ and ‘submit.’ Like many body experiences there are a multitude of factors that result in movement between zones as well as length of time in them.

One of the most challenging beliefs that people can hold is that accessing and/or remaining in a state of hypoarousal/hyperarousal is a conscious choice. This is simply not true. Much like breathing, our body moves within these states and we are frequently not aware of the movement until someone or something draws our attention to this. There are certainly conscious practices that we as humans can utilize to help ourselves return to our optimal state; however, many of these practices are focused on cognitive or behavioral action and while these are helpful in the short-term, the missing piece is including our connection to the body.

Why does our state of functioning matter? Simply put, think about a recent disagreement with a partner, friend or child–were you both in your regulated states while talking or was each person in a different state? If you were both in hyperarousal, how did that disagreement end? Our place in the window impacts how we listen and screen information from others (unconscious screening) and the corresponding responses and actions we have. Or, think about a time when you used food or substances as a coping skill--it is unlikely that you were in your optimal arousal zone, but were either above or below and using these as attempts to return to the middle ground.

What do you do if you notice you are not in your optimal arousal most of the time? The size of our optimal arousal zone is heavily impacted by the optimal arousal zones of our parents–if they were very small it is likely that without practice and awareness, you may also have a small optimal arousal zone. Sensorimotor Psychotherapy teaches that the optimal arousal zone can be increased with practice and attention to body awareness/sensations and corresponding thoughts. Utilizing self-soothing practices to either ramp up (from hypoarousal) or calm down (from hyperarousal) can help you return to the optimal zone.

Call now to connect with business.

07/22/2024

I am so thrilled to join Waxwing as a therapist!

We are excited to introduce our newest therapist! Callie Smith MSW, LISW has over 15 years of clinical experience and a variety of clinical trainings and certifications including EMDR and Intuitive Eating. Callie has IMMEDIATE OPENINGS at our Cedar Rapids office for adolescents and adults. Learn more about Callie's experience and expertise here: https://www.waxwingpsych.com/callie-smith

07/11/2024

Welcome! I am a Licensed Independent Social Worker practicing in Cedar Rapids, Iowa at Waxwing Psychological Services. I am currently accepting individuals age 14 and older. I have been trained in EMDR, Sensorimotor Psychotherapy and Intuitive Eating in addition to CBT, DBT, and other cognitive and body-based strategies. Please reach out with questions!