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R & R Mental Health Counseling

  • R & R Mental Health Counseling
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    • Hello and welcome! I am Rebecca Rowe, licensed clinical social worker with a private practice in La Porte, IN. I was born and raised in Chicago, but have enjoyed living and working in Northwest Indiana for over 4 years now. I don’t know how you found my page today, but I am very glad you did! I have great respect for those who not only recognize they need help working through their obstacles and struggles, but also move forward to seek help through therapy.At R & R Mental Health Counseling, I can help you on that journey through unconditional acceptance, empathy, and honest feedback.“Difficult Roads Often Lead to Beautiful Destinations.”I currently work with teens, adults, couples, and families as well as creating support groups related to the needs of those I am working with. We will work together to process and resolve your current stressors and obstacles and move forward in balance and harmony.I have experience working with many modes of therapy, including giving interactive feedback, practicing grounding techniques, and using mindfulness activities in session. I also utilize aspects of Cognitive Behavioral Therapy in sessions, as well as coping skills and resources to meet your unique needs. I specialize in the following issues: Stress & Anxiety, Depression, Teen Therapy, Establishing Boundaries, Dealing with Toxic People, Mindfulness, EMDR and Improving Sleep. (Click on any of these options for more information.)I personally enjoy working with people across diverse backgrounds and cultures. I also enjoy working with adolescents as well as women struggling with issues related to: self-esteem, boundaries, empowerment and taking better care of their own needs.I understand your feelings of anxiety and depression. We can work together to practice finding coping skills that work for you specifically, taking what works and leaving the rest. By using these skills daily, you can manage your fears and worries. At R & R Mental Health Counseling, you will always be supported and understood.My therapeutic style is direct, compassionate, strength-based and person-centered. I am also very warm and inviting. I practice using creativity and resourcefulness to help you feel more engaged, while offering a space to feel more open, respected and safe. I also consider myself a Hufflepuff through and through, if that means anything to you.The values of honesty, humor and courage are very important to me and my therapeutic relationship with my clients. I know the courage it takes to face your fears and struggles head on. I’m continually amazed at how well being silly and having fun go hand-in-hand with building a relationship and developing trust. We can work through the tough stuff, together. During sessions, I will listen actively and non-judgmentally to you and reflect back the things I hear. I am open to your experiences and unique perspectives. My goal is to give you a space to feel empowered and safe enough to express yourself as well as helping you identify and utilize coping skills and practical tools that will be lifelong assets for you. We will focus on the details of daily living as well as your big picture and themes or patterns that may connect them.Inquire about our FREE 30 min. phone consultation today.You can also book your session online!QualificationsSchool: University of MichiganYear Graduated: 2014License No. and State: 34007714A Indiana
  • Specialties
    • Stress & Anxiety
    • Depression
    • Teen Therapy Services
    • Improving Sleep
    • Dealing with Toxic People
    • Help Establishing Boundaries
    • Mindfulness
    • EMDR
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    • La Porte, IN

Improving Sleep

Are you having trouble falling asleep or staying asleep at night? Are you a restless sleeper or a clock-watcher? Does it feel like you are exhausted during the day and wired at bedtime? If you found yourself nodding along to any of these questions (or perhaps nodding off if you’ve been tired for long enough), then you are no stranger to the importance of a good night’s sleep and the frustration of restlessness and insomnia.

Sleep is one of our most effective and powerful tools to feel more balanced, alert, and happy. In fact, according to the National Institutes of Health, sleep can have a powerful effect on many areas of our lives, including mental health, physical health, quality of life, physical safety, growth and development, and brain function and memory. Getting adequate, restful sleep can help with emotion regulation, our ability to cope with change, and problem solving skills.


“It is a common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it.” -John Steinbeck


So we’ve covered the importance of getting enough sleep. You might be reading this, wondering what you can do to change your sleep habits or patterns. Here is a list of 7 tips and practices to implement TONIGHT to help get better and longer sleep!

7 Tips and Practices for Sleep:

  1. Maintain a regular sleep routine. 
  1. Things to Avoid:
  • Naps (unless they are short and before 5pm)
  • Screens (blue light interference) at least 1 hour before bed.
  • Substances that affect sleep (caffeine, alcohol, cigarettes, OTC meds)
  • Food that can be disruptive to sleep before bed: rich foods, fatty foods, fried or spicy food, sugary food and carbonation. They may cause heartburn, indigestion and upset stomach or sensitive stomach issues.
  1. Don’t stay in bed awake for more than 30 minutes. Try to get up and do quiet activities for 15 minutes (or less if you get tired). Use your bed for sleeping and intimacy only.
  2. Exercise regularly. Physical activity will help you achieve and maintain better sleep quality. Exposure to natural light during the warmer months can also help with sleep. Enjoy the outdoors with physical activity.
  3. Keep a quiet, comfortable room. (Cool temperatures, dark, white noise, limit disruptions, use a comfortable mattress and pillow and breathable sheets). If you are a clock-watcher, set an alarm and turn the clock away from you or place across the room.
  4. Utilize a sleep mat: Grounding or “earthing” mats and acupressure mats can be incredibly helping in falling and staying asleep as well as feeling more rested.
  5. Natural sleep aids & remedies:
  • Magnesium, Melatonin, Natural Calm, Sleepy time tea, Chamomile, Valerian root, Kava Kava, L-theanine
  • Essential oils (Lavender, Bergamot, Frankincense, Sandalwood)
  • Meditation before bed- guided imagery, deep breathing, relaxing music, yoga
  • Warm bath before bed – Epsom salt, essential oils

Getting a good night of restful sleep does not have to seem like an impossible dream. Quality sleep is more under your control than you may think. Following these healthy sleep habits can make the difference between restlessness and peaceful slumber. If you stick with these tips, your chances of achieving restful sleep will improve!

 

Resources:

https://www.sleepassociation.org/sleep/sleep-statistics/

University of Haifa. (2017, August 22). Blue light emitted by screens damages our sleep, study suggests. ScienceDaily. Retrieved October 9, 2017 from www.sciencedaily.com/releases/2017/08/170822103434.htm

 

 

Rebecca Rowe



(773) 706-7907
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245 W Johnson Rd #10
La Porte, IN 46350

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245 W Johnson Rd #10
La Porte, IN 46350

(773) 706-7907
randrmentalhealthcounseling@gmail.com

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