2012 News Years Resolution: Resolve to Keep Your Resolution


By Valerie Tunks, Board Certified Coach

Happy New Year! 


The beginning of 2012 brings the chance for a fresh start and visions of what we’d like to accomplish over the course of the year.  January is often when we declare this is the year we’ll lose weight, quit smoking, exercise more, save money, finally run that marathon…  Sound familiar? 


How many times have you started off strong only to give up or slack off a month or two later?  Don’t feel badly – it’s not uncommon.  According to a 2010 Marist poll, about half of American adults (48%) made a new years resolution.  The poll also found that while 60% of those people kept to their resolution for at least part of the year, 40% of them did not.  This year, try something new; resolve to keep your resolution!  Wondering how?  Here are some simple steps to take to help you keep up your stamina so you can finally reach that finish line.


What do you really want?


Think about what it is you truly want to accomplish; coming up with a resolution just for the sake of having one is sure to set you up for failure.  It’s nearly impossible to focus the time and energy needed to accomplish your goal if you aren’t fully committed to it.  Imagine what your year would be like if your resolution was to run a marathon if you really didn’t want to!  You wouldn’t last long and the days of training would be a sweaty, miserable mess.  So, before you commit to your resolution, visualize what you need to do in order to be successful.  If you aren’t willing to do it, choose something you are actually motivated and excited to work at.


Set mini milestones


A big task can be overwhelming, so break it down into smaller pieces.  Set several short-term goals so you can be successful along the way, giving you confidence to keep going. It feels good to succeed, so the more mini milestones you reach, the more likely you are to push forward.  If you feel yourself slipping, set another short-term goal that you can accomplish quickly to keep you motivated.  The more often you achieve success the more motivated you will be to be successful again.


Hold yourself accountable


Accountability is key.  It’s too easy to give up if you aren’t being held accountable to follow through with your goals.  Pick someone supportive to check in with and keep posted on your progress.  If someone is expecting you to follow through, you are much more likely to.  If you can’t find a friend or family member to check-in with, post your goal on Facebook or Twitter and keep people up-to-date on your progress.  If social media isn’t comfortable for you, tell your priest, rabbi, and teacher, or find a life coach – just be accountable to someone!  Sometimes that extra support is all you need.

When 2013 rolls around, instead of being haunted by resolutions past, you can look forward to setting another goal and feeling confident that you have the tools to achieve it.  Good luck!

Valerie Tunks is a Board Certified Life Coach and can be contacted here.





Questions and Myths About Mental Health and Security Clearances

By Jayson Blair

With our practice being the Washington, D.C. area, we often get questions from people who hold or applying for sensitive government positions. They are often concerned about the impact of their treatment for mental health problems on their security clearances. Many fear seeking help will cause their clearance to be denied or revoked. Others worry that sensitive private information about their treatment will be disclosed.

Despite the worries, the reality is that mental health problems rarely impact security clearances. That’s unless the person is not in treatment or following providers’ recommendations. We have clients who hold clearances from the Central Intelligence Agency, the National Security Agency, the National Reconnaissance Office, the National Geospatial Space Agency and dozens of similar agencies.  Among these people are those with attention deficit hyperactivity disorder, depression, bipolar disorder and other conditions. Several of them have access to Sensitive Compartmented Information, known as SCI,  and Special Access Programs.

Yet several myths persist.

Myth: People diagnosed with mental illnesses are not eligible for security clearances.

Of all of my clients with mental illnesses who applied for or had a review of their security clearance, only one client has been denied.  The clientwas not denied because of his mental health condition per se – but he was, however, denied for some poor financial choices that I’d attribute to his mental disorder. As a psychiatrist I know once put it, “Out of the hundreds of clients I’ve had who have had [or applied for] security clearances, only one has been denied and it was his behavior, not his condition that caused the problem.”

Answering honestly about mental health issues can delay background investigations, but the facts are that less than 1 percent of the 800,000 people who applied for a security clearance in 2006 were denied due to their mental health status. Of the 150,000 security clearance applications processed in 2009 by the Defense Industrial Security Clearance Office, which handles clearances for contractors, only 5 applicants were denied clearances due to psychological conditions. A July 2009 article written on the Army website reported that that 99.98 percentof applicants who have psychological problems obtain their clearances. This fact doesn’t just told for the military.

The process generally goes like this: A client acknowledges their mental health condition  or counseling history on a background investigation form. The agency asks for the names of treatment providers. Generally, a questionnaire soon arrives at our office.
The questions are, by and large, some version of:

Does the individual have a condition that could impair his or her judgment, reliability or ability to properly safeguard classified national security information?

If so, describe the nature of the condition and the extend and duration of the impairment or treatment.”

What is the prognosis?

If the answer to the first question is no, that’s usually the end of it. If the answer is yes, we usually are asked to provide a narrative about the client’s prognosis and compliance with treatment. My colleagues and I cannot remember a time when we were asked for our entire client file.

Myth: Getting care will hurt my career.

An estimated 26.2 percent of Americans suffer from diagnosable mental disorders in a given year. Nearly two-thirds of these people do no seek treatment; some because of the stigma that is associated with mental health treatment and others because of a fear that their mental health issues could adversely affect their eligibility for a security clearances. Much of this worry is unnecessary and often the choice not to seek clearance will have a more negative impact. In fact, where my clients run into trouble the most is when they do not get care for mental health problems or they do not comply with the treatment recommendations of their psychiatrists and other mental health providers. One client at a government contractor was forced by his agency to seek and comply with treatment or be dismissed.

Secretary of State Hillary Clinton sent out a memo to all State Department employees in September 2010 urging employees in need of mental health treatment to get it, stating that no foreign service officer had ever lost a security clearance due to having sought mental health treatment. Clinton called seeking help a sign of “maturity and professionalism.”

Seeking mental health often strengthens and protects a client’s career by minimizing the negative impact of symptoms on their performance. Failure to seek care not only hurts their health, but increases the likelihood of adverse events, such as making mistakes, being late and having memory and other problems.

Myth: Some government agencies may allow people with mental health conditions to apply or stay in their jobs, but especially sensitive ones, like the National Security Agency and the Central Intelligence Agency, would not

The fact is that the CIA and other similarly sensitive agencies have devoted significant resources to mental health, getting plugged in with local mental health practitioners and in helping their employees and contractors. They recognize the unique demands of the work within their agencies – the secrecy, the hours, the difficult work environments and other factors – can be more susceptible to mental health problems.

“CIA psychologists are prepared to assist in the prevention and remediation of mental health problems wherever they occur,” Terrence W. DeMay the chief of the mental health division of the Office of Medical Services at the CIA, told the American Psychological Association in an interview.

 “Agency employees are not immune to psychological disorders, however, and in some cases are at greater-than-average risk because of the unique stressor they are asked to endure routinely,”  he continued.
Even the CIA is interested in only the behaviors that threaten national security. This means that compliance with treatment is better than non-compliance or no treatment at all.

Myth:  I must report if I am suffering PTSD, or seeking counseling due to a sexual assault or marriage problems and this could negatively affect my clearance.

“Seeking professional care for these mental health issues should not be perceived tojeopardize an individual’s security clearance,” David S. Chu, the secretary ofdefense for personnel and readiness, and James R. Clapper Jr., theundersecretary of defense for intelligence, wrote at the time.  “On the contrary, failure to seek care actually increases the likelihood that psychological stress could escalate to a more serious mental condition, which could preclude an individual from performing sensitive duties.”

Many government agencies allow applicants to answer “no” with regards to marriage counseling and the DoD is pushing through measures that would also allow victims of sexual assault who seek care to answer “no.”  Getting treatment for Posttraumatic Stress Disorder is not a threat to an individual’s security clearance. In 2008, Defense Secretary Robert Gates ordered that the DoD security clearance form be revised to allow individuals to answer “no” to the mental health counseling question if their care “was strictly related toadjustments from service in a military combat environment.”

Myth: Psychiatric hospitalization is always an event that I would have to report.

The general rule of thumb is that anything that changes between the point that you fill out your Questionare for National Security Positions - known as Standard Form 86 or the SF 86 - is should be reported to your security officer. Hospitalizations, in general, would have to be reported on the form or afterwards when an administrative body or a government agency declares a person incomponent. A voluntary choice to go to the hospital would not reach that level, but an involuntary admission would or a magistrate ordering that a person to be held involuntarily after going in voluntarily would  qualify. A person who undergoes mental health counseling in the hospital -- not always assured to happen these days -- would have to report the new treatment provider. Once again, it comes down on the side of following treatment recommendations. 


Seek Treatment Without Fear

The reality is that there is very little to fear in acknowledging and getting treatment for mental health conditions. If there is anything I’ve learned in my experience in working with people who have security clearances, there is much to worry about if you don’t.

Jayson Blair is a certified life coach at Goose Creek Consulting. He can be reached by clicking here.

From Holiday Stressed to Holiday Best

By Valerie Tunks

The Thanksgiving turkey hasn’t even been carved and Jingle Bells is already playing.  It seems each year the holidays creep up more quickly, making the holiday stress many of us feel start earlier as well. A 2008 holiday stress poll by the American Psychological Association showed that more than eight out of 10 Americans anticipate stress during the during the holiday season.

What could be a season of joy marked by celebrations, delicious food and spending time with loved ones is often the start of a season dreading crowded malls, feeling anxious about spending time with certain relatives and being worried about finding the perfect gift.  If visions of sugar plums dancing in your head have you tossing and turning at night instead of giving you a child-like excitement for the holidays, here are some helpful tips to make the holiday season less stressful and more enjoyable.  Perhaps next time you hear Jingle Bells you’ll sing along instead of feeling holiday anxiety.

1. Lower Your Expectations. Take some of the pressure off by remembering that there is no such thing as perfect.  A burnt Turkey or broken strand of lights won’t ruin your holiday.  Don’t romanticize the holidays or try to recreate holidays from years past – focus on making new memories instead.

2. Make a list (and check it twice). Write everything down that needs to get done.  Break larger tasks down into smaller items so it isn’t so overwhelming.  Once the list is complete, give yourself deadlines to complete each task and put it on your calendar.  After you accomplish a task, check it off your list.  You’ll be amazed at how great it feels to check things off! 

3. Minimize interactions with unhealthy people. Don’t feel as if you have to accept every invitation and invite every friend, family member or co-worker to holiday events you are planning. There is nothing wrong 
with minimizing or eliminating interactions with unhealthy or unhelpful people.

4. Breathing and Other Techniques. If spending time with certain relatives or co-workers makes your head want to spin like a dreidel, practice breathing.  Instead of losing your cool, take a few deep breaths and do your best to relax.  If controlled breathing does not work for you, there are a variety of other stress-reducing techniques that are helpful during the holidays. About.com offers a list that includes conducting “social reconnaissance” before attending parties or gatherings, volunteering to manage loneliness and avoiding the use of alcohol for “liquid courage” to manage stress and anxiety.

5. Wrap gifts as you purchase them.  Instead of saving your wrapping for the night before, wrap your gifts when you get home from your shopping trips.  This will save you time and anxiety.

6. Enlist the help of friends and family.  Don’t take on an entire holiday meal by yourself; ask your guests to each bring a dish that makes it feel like Thanksgiving/Christmas/Hanukah/Kwanza to them.

7.  Start your shopping early in the season.  Not only does this spread out the cost of your gifts, but it keeps you from scrambling for purchases at the last minute.  No need to fight the crowds or worry about shipping deadlines.

8. Make some time for you.  Set some time aside to relax.  Consider this your gift to yourself!
Valerie Tunks is a nationally certified counselor and life coach at Goose Creek Coaching. Valerie can be reached through the Goose Creek Coaching contact page.

SAD and Blue: Ward off Winter Depression


By Valerie Tunks
 
 
If short days and cold weather have you feeling down, you’re not alone.  According to PsychCentral.com, the “winter blues” or clinically speaking, seasonal affective disorder (SAD), affects up to 5% of the population.  Feelings of fatigue, sadness, increased food cravings and irritability are common symptoms and may be a sign that you are suffering from winter depression.  If heading to Aruba for the winter isn’t an option, you may want to try some of these suggestions until it’s time to spring forward.

Exercise
 A study by Duke University found exercise to be a more effective treatment for depression than  anti-depressants, with fewer relapses and a higher recovery rate.  So, get out and exercise.  Whether it’s a walk, jog or zumba class, exercise can help keep the blues at bay.  Not only is it good for your mood, it’s good for your body as well.

Shine Some Light
According to PsychCentral.com, light boxes can provide relief for SAD sufferers by using them once a day for thirty minutes.  Light boxes emit high intensities of light and produce similar effects to the sun's natural rays. Light therapy is thought to affect brain chemicals linked to mood, easing SAD symptoms. The Mayo Clinic website offers some helpful tips on picking the right light therapy box for you.  If a light box isn’t covered by your insurance, try to get as much natural light as possible.  Go outside and get some sun or sit by a window with Southern exposure.

Catch some Z’s
Oversleeping and changes in sleep patterns can affect levels of melatonin, contributing to feelings of depression according to PsychCentral.com.  Sticking to a regular sleep schedule and opening the blinds upon rising can help you feel better and provide added energy to help you get through the day.

Healthy Diet
If food cravings have you reaching for a bag of chips or candy bar, providing only a temporary energy boost, PsychCentral.com suggests reaching for a healthier snack like fruit.  While carbohydrate cravings may be intense, choose complex carbohydrates like whole grain pasta and rice which can keep you feeling fuller longer.  Eat at regular intervals and watch your energy increase.

Medication and Therapy
If you try these suggestions and aren’t feeling any relief, see your doctor who may prescribe medication or refer you to a therapist.  You may be suffering from a more severe case of winter depression or an underlying medical condition.    

Valerie Tunks is a nationally certified counselor and a life coach at Goose Creek Coaching. Valerie can be reached through the Goose Creek Coaching contact page.

8-Week College Preparation Group for High School Seniors Starting Soon

The deadline is fast approaching for our 8-week group for high school seniors and their families that focuses on the college application, admissions, financial aid and transition processes.

Interested students, families and guidance counselors who want to referral students and families should contact us today at (703) 574-6271, Ext. 706 or valerie@gosecreekconsulting.com. The groups will be meeting in Centreville and Ashburn. 

The group will focus on preparing college applications, standardized testing, college admissions interviews, selecting a school and transition into college, including preparing to take responsibility for everything from nutrition to finances.

This group is beneficial to any high school senior who is planning on going to college, but wants dedicated time to focus not only on the application, but their goals, plans, and how to achieve those desires once they graduate high school. This group is also good for those trying to figure out what they want to do in with their lives and careers and identifying the schools that would be best for them.

Some of the topics that will be covered include:
  • Setting goals, planning for success and exploring career options and education needs
  • Preparing college essays, applications, personal statements and other materials
  • Financial aid, including student loans, grants and obtaining scholarships
  • Managing your budget and money
More information about the group can be found on the groups page on the Goose Creek Coaching site or by contacting us at (703) 574-6271, Ext. 706.

Group Starts to Prepare High School Students for College Applications, Admissions and Transition

 Valerie Tunks, NCC, a life coach at Goose Creek Coaching, will be leading a group of college seniors in a College Application Process and College Preparation group.

The group will focus on preparing college applications, standardized testing, college admissions interviews, selecting a school and transition into college, including preparing to take responsibility for everything from nutrition to finances.

This group is beneficial to any high school senior who is planning on going to college, but wants dedicated time to focus not only on the application, but their goals, plans, and how to achieve those desires once they graduate high school. This group is also good for those trying to figure out what they want to do in with their lives and careers and identifying the schools that would be best for them.

Some of the topics that will be covered include:
  • Setting goals, planning for success and exploring career options and education needs
  • Preparing college essays, applications, personal statements and other materials
  • Financial aid, including student loans, grants and obtaining scholarships
  • Managing your budget and money
Valerie has a significant amount of experience working with high school student and their parents on life transition. The deadline for signing up for the group is September 18.  

More information about the group can be found on the groups page on the Goose Creek Coaching site or by contacting us at (703) 574-6271.

Social Skills Group for Young Adults

The Social Skills Group for young adult men, facilitated by Mindy Tash, is entering its tenth week.
As several members of the group are head back to college, the group has been replenished by new members. The Social Skills Group has one remaining opening. The Social Skills Group helps young people develop social skills. The group is particularly helpful for people who are shy, who are living with social anxiety, pervasive developmental disorders, Asperger syndrome or struggle with the social problems caused by inattention, hyperactivity and impulisitivity in AD/HD.

If you are interested in the Social Skills Group, contact us at (703) 574-6271 or visit the Goose Creek Coaching site.