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    Signs you Need to Take a Mental Health Day

    January 27, 2023

    Do you ever get up in the morning and wonder if it would be okay for you to take a mental health day? If so, you’re definitely not alone. In fact, research from the American Psychological Association shows that today’s workforce is experiencing job burnout at alarming rates. What are Mental Health Days Exactly? The […]

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    Signs you Need to Take a Mental Health Day

    Do you ever get up in the morning and wonder if it would be okay for you to take a mental health day? If so, you’re definitely not alone. In fact, research from the American Psychological Association shows that today’s workforce is experiencing job burnout at alarming rates.

    What are Mental Health Days Exactly?

    The good news is that taking a mental health day every once in a while can absolutely help you cope with work-related stress. But mental health days should not be confused with sick days.

    Mental health days are simply those times when you need to take a break from anything work related. These personal days are used to reset your mind by focusing on activities that rejuvenate and reenergize you.

    Signs it’s Time for a Mental Health Day

    The following are some red flags that are letting you know you need to put your mental health first:

    You Feel Run Down

    Being stressed and overworked can take a toll on your mind and body. If you’ve been feeling run down for a period of time, take a break.

    You Feel Angry More Often

    When we feel stressed and burned out, we become angry far more easily and far more often. If you find you have been getting easily irritated, this is a sign it may be time for a mental health day.

    You’re Having a Hard Time Focusing

    When we’re stressed, our mental faculties take a hit and we can’t focus as easily. This makes it incredibly hard to get any work done. Which of course just makes us feel more stressed.

    If you notice your cognitive abilities have declined a bit, may be time to call off work for a day of destressing.

    If you have been experiencing any of these signs, I encourage you to put your mental health first and take a mental health day. And if you would like to speak to someone about how you’re feeling, please reach out to me. I’m a great listener and have numerous tools for coping with stress that I can share with you.

    SOURCES:

    https://info.totalwellnesshealth.com/blog/mental-health-day-from-work

    10 Signs You Need a Mental Health Day

    https://www.livestrong.com/article/13767705-how-to-take-mental-health-day/

    Filed Under: mental health

    How the Nervous System Affects Your Health

    January 20, 2023

    Your nervous system runs and powers every organ and every other system, from your brain to your digestion, breathing and beyond. But what many people don’t consider is that the natural aging process, toxins and diseases can damage your nervous system, and therefor your overall health and well-being. What does the nervous system do? Your […]

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    How the Nervous System Affects Your Health

    Your nervous system runs and powers every organ and every other system, from your brain to your digestion, breathing and beyond. But what many people don’t consider is that the natural aging process, toxins and diseases can damage your nervous system, and therefor your overall health and well-being.

    What does the nervous system do?

    Your nervous system is a bit like the Internet. But instead of nodes, your nervous system is a large network of specialized cells called neurons that “talk to each other.” These messages, which are really electrical signals, travel between your brain, skin, organs, muscles and glands. And all of the messages help your body to feel sensations, move and work correctly, and help important information get back to the brain.

    Keeping Your Nervous System Healthy to Keep YOU Healthy

    Once you begin to understand that the nervous system is what powers the rest of your body, all of its organs and other systems, you begin to realize how important it is to keep your nervous system healthy. Any hit to your nervous system can result in headaches, migraines, muscles spasm, learning difficulties and more.

    So how do you keep your nervous system healthy?

    • Eat right
    • Exercise
    • Avoid drugs
    • Drink alcohol in moderation
    • Avoid developing chronic disease, such as diabetes, which can damage your nerves.

    If you’re someone who hasn’t given much thought to your nervous system and all it does for you, it’s time you start. Take care of it and it will take care of you!

    SOURCES:

    https://my.clevelandclinic.org/health/articles/21202-nervous-system

    https://www.healthdirect.gov.au/nervous-system

    https://www.nichd.nih.gov/health/topics/neuro/conditioninfo/functions

    Filed Under: health, nervous system

    How to Feel Your Feelings

    January 20, 2023

    How To Feel Your Feelings One of the basic foundations of most therapy work is to have awareness of one’s emotions as they come up. But this awareness can often be focused on our thoughts about the emotion instead of feeling it. For example, if someone has anxiety about an upcoming social event, they might […]

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    How to Feel Your Feelings

    How To Feel Your Feelings

    One of the basic foundations of most therapy work is to have awareness of one’s emotions as they come up. But this awareness can often be focused on our thoughts about the emotion instead of feeling it. For example, if someone has anxiety about an upcoming social event, they might have the thought ‘I am anxious about this event.’ 

    They might even be able to observe the specific thoughts they are having about the event: picturing the worst that could happen, anticipating discomfort, thinking of ways to avoid the event, etc.

    While this is important awareness to have, it enforces the idea that our feelings are something we THINK and ignores the physical experience of feeling them. 

    Feelings and the Body

    Our emotions do not just exist in our brains, they are experienced in our bodies. 

    While this person is focused on thoughts about their anxiety, they will likely have less awareness of the physical sensations their body is experiencing. For example, anxiety could cause faster breathing, sweating, fluttering in the stomach, heart racing, or shaking.

    Even if we know these are physical symptoms of anxiety, we usually do not take the time to fully experience the sensations in the moment. In fact, many of us avoid attuning to our physical experience of emotions because we want to avoid discomfort. But avoiding the physical feelings works against us because it does not allow the emotions to be processed fully, and they will last longer as a result. 

    By developing the skill of experiencing and connecting with how our emotions feel in the body, we can become better able to allow them to come and go as they are meant to.

    A Step by Step Guide to Feeling Your Feelings

    1. Find a quiet place to sit or lay with your eyes closed. Take some deep breaths to start to get more in touch with your physical awareness.
    2. Think of an event that triggered an emotion for you. Start with something small that is not too intense or uncomfortable. 
    3. Allow the feeling to come up and focus your attention on the physical sensations, where you feel this emotion in your body. 
    4. Describe the sensations (‘my heart is racing, there is a heavy pressure in my gut, etc.’)
    5. Your brain will want to start thinking thoughts about the event – keep bringing your awareness back to your physical experience. 
    6. Keep breathing into the sensations and allow them to be.
    7. Observe how things shift and the sensations change – and trust they will leave. 
    8. Notice that you got through this process and tolerated the feeling!

     

    Developing this awareness through practice will allow you to be able to eventually tune in to your physical sensations in the moment when you are triggered. This will help in processing and releasing your emotions, as well as better informing you in how to communicate your feelings and needs to others.

    Sometimes previous experiences, such as trauma, cause one to become even more disconnected from the awareness of their body, which will make it difficult to access physical sensations. If for any reason you find this practice too challenging to do on your own, working with a mental health professional can help guide you in becoming more attuned to your body in a safe way.

     

    -Laura Gross, LMSW

    Laura Gross is a Clinical Therapist with Marsh Psychology Group

    You can contact her at:

    (248)860-2024

    lgross@marshpsychologygroup.com

     

    Source: Emily McDowell, @emilyonlife





    Filed Under: Uncategorized

    Types of Anxiety Disorders

    January 13, 2023

    At some point in our lives, most of us will experience anxiety. It’s actually a natural reaction to many stressors such as starting a new job, taking final exams, and becoming a new parent. Now for many people, the anxiety will subside once the stressor goes away. But for others, anxiety becomes persistent and even […]

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    Types of Anxiety Disorders

    At some point in our lives, most of us will experience anxiety. It’s actually a natural reaction to many stressors such as starting a new job, taking final exams, and becoming a new parent.

    Now for many people, the anxiety will subside once the stressor goes away. But for others, anxiety becomes persistent and even excessive, even without obvious stressors, interfering with daily life. In these cases, the person is diagnosed with an anxiety disorder.

    Types of Anxiety Disorders

    According to the National Institute of Mental Health, roughly 31% of adults in this country will experience an anxiety disorder at some point in their life. In fact, according to the Anxiety & Depression Association of America, anxiety disorders are the most common mental health condition in the United States.

    Anxiety disorders include:

    • Generalized anxiety disorder (GAD)
    • Obsessive-compulsive disorder (OCD)
    • Panic disorder
    • Post-traumatic stress disorder (PTSD)
    • Social anxiety disorder
    • Phobias
    • Separation anxiety disorder
    • Agoraphobia
    • Symptoms of Anxiety Disorders

    Anxiety can trigger symptoms such as:

    • Excessive fear and worrying
    • Restlessness
    • Agitation
    • Panic
    • Irritability
    • Irrational fear of danger
    • Racing thoughts
    • Shortness of breath or rapid breathing
    • Sleep issues
    • Headache and stomachache
    • Pounding heart
    • Insomnia
    • Trembling
    • Muscle tension

    How are Anxiety Orders Treated?

    If you are suffering with an anxiety disorder, life may feel overwhelming most of the time. But know that there is help out there for you. Psychotherapy, or talk therapy, can reduce or eliminate your uncomfortable symptoms. Your therapist can also assess you to see if you are a good candidate for an anti-anxiety medication, at least to start. Of course, I have found there are plenty of alternative options, such as deep breathing, acupuncture, and other relaxation techniques, that have helped my clients find calm and peace.

    If you’d like to explore therapy options, please reach out to me. Life can get better.

    SOURCES:

    https://www.healthline.com/health/anxiety/types-of-anxiety

    https://www.hhs.gov/answers/mental-health-and-substance-abuse/what-are-the-five-major-types-of-anxiety-disorders/index.html

    https://www.psychologytoday.com/us/blog/the-cube/202204/4-types-anxiety

    Filed Under: anxiety diorder

    The Three Types of Stress

    January 6, 2023

    Stress is a normal part of life. And a little bit of stress can actually be a good thing. For instance, when we lift weights, we are stressing our muscles, helping them to become bigger and stronger. Similarly, little bits of mental stress can help us become more skilled and resilient. But too much of […]

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    The Three Types of Stress

    Stress is a normal part of life. And a little bit of stress can actually be a good thing. For instance, when we lift weights, we are stressing our muscles, helping them to become bigger and stronger. Similarly, little bits of mental stress can help us become more skilled and resilient.

    But too much of any type of stress can wreak havoc on our bodies and overall health. The following are the three main types of stress according to the American Psychological Association:

    Acute Stress

    Acute stress occurs suddenly and out of the blue. Your boss may throw you a big project to finish under a tight deadline. Or you just barely missed a bad car accident. For a short period of time you will experience an elevated heart rate and blood pressure and perhaps a migraine.

    Episodic Acute Stress

    These are like mini-crises that happen to some people on a fairly regular basis. Some people take on too much responsibility or are somehow overburdened in their life, and so they live in a constant state of tension.

    Chronic Stress

    Chronic stress is the result of serious life problems that wear us down over months and years. There is really no let up with this type of stress. Chronic stress has been linked to heart disease and stroke.

    Chiropractic to Help Beat the Effects of Stress

    Seeing a chiropractor won’t magically make you immune from stressful events in your life. But regular chiropractic care can help your body deal with the effects of stress on your body. Whether you need help with tense muscles, ease headache symptoms, or get a better night’s sleep, we can help you hold onto your health and well-being.

    If you’d like a free consultation, please give us a call or stop by our office.

    Filed Under: chiropractics, stress

    Sobering Information: The Effects of Alcohol on the Body

    December 31, 2022

    The holidays are just around the corner, and that means many of us will forego our diets – and common sense – and indulge in a variety of food and spirits. And while it may seem harmless to “live it up” once in a while, drinking too much alcohol can have some pretty dramatic effects […]

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    Sobering Information: The Effects of Alcohol on the Body

    The holidays are just around the corner, and that means many of us will forego our diets – and common sense – and indulge in a variety of food and spirits. And while it may seem harmless to “live it up” once in a while, drinking too much alcohol can have some pretty dramatic effects on the body.

    Here are some of the things alcohol does to your health, and why you will want to limit how much you drink over the holidays:

    Brain Fog

    Alcohol disrupts the communication pathways inside your brain and can even affect the way your brain looks and works. Not only will you have trouble with clear thinking and coordination, but you may also find your mood takes a dramatic hit.

    Heart Damage

    Drinking can damage your heart and cause irregular heartbeats, high blood pressure, and even strokes. And this can happen to those who drink a lot over long periods of time, and even those who drink too much on a single occasion!

    Cancer

    According to the National Cancer Institute, there is a strong correlation between drinking alcohol and the development of certain cancers such as esophageal, liver, breast, and colon cancer. 

    Compromised Immunity

    Drinking too much alcohol can compromise your immune system, making you far more susceptible to illness and disease. In fact, chronic drinkers are prone to catching diseases like pneumonia more so than people who don’t drink. 

    If you’re someone that likes to take part in the holiday festivities, take care to not overdo it. And if you believe you may be drinking too much these days, set a New Year’s goal of cutting back. Your health will thank you.

    SOURCES:

    • https://www.niaaa.nih.gov/alcohols-effects-health/alcohols-effects-body
    • https://www.alcohol.org/effects/
    • https://www.health.harvard.edu/addiction/alcohols-effects-on-the-body
    • https://www.healthline.com/health/alcohol/effects-on-body

    Filed Under: alcoholism

    When is it Time to Ask for Help?

    December 30, 2022

    Depression is a complex mental health issue that varies widely between individuals. This is why it can be difficult for some people to recognize what may be a situational discomfort that may pass on its own, and what may be more serious and require professional help. The Difference Between Mild and Serious Mental Health Issues […]

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    When is it Time to Ask for Help?

    Depression is a complex mental health issue that varies widely between individuals. This is why it can be difficult for some people to recognize what may be a situational discomfort that may pass on its own, and what may be more serious and require professional help.

    The Difference Between Mild and Serious Mental Health Issues

    In order to measure the seriousness of a mental health issue, most mental health professionals look at what impact it has on the person’s everyday life. They also take into account the events that led to the issue.

    Mild mental health issues are typically less persistent as well as less disruptive to an individual’s everyday life. Serious mental health issues, on the other hand, are often so severe that they negatively impact that person’s relationships and performance at school and work.

    As an example, feeling pressure at work about an upcoming deadline will make just about anyone feel stressed and anxious. But if your anxiety becomes so great that you begin calling in sick to work to avoid the project and responsibilities, that would be seen as a disruption in your everyday life. Severe anxiety can lead to panic attacks and that is definitely a reason to seek support.

    Something else to keep in mind is the context around the mental health issue. It is perfectly normal to grieve after losing a loved one or to feel anger and resentment after discovering your partner’s infidelity. While it can definitely be helpful to speak with someone during these times, you may not necessarily be experiencing a severe mental health crisis that would warrant help.

    It is important to mention that the events of one’s life need not be “serious” in order for you to reach out for help. Whatever it is that you are going through and whatever feelings you are experiencing, they are valid.

    Warning Signs of a Serious Mental Health Crisis

    The following are some red flags of a mental health crisis that warrant asking for help:

    • Feeling sad or “down” for long periods of time (particularly without an inciting incident)
    • Noticeable mood swings from very high, like euphoria, to very low, like deep sadness or depression
    • Excessive worry
    • Feeling empty or apathetic about life
    • Engaging in self-harming behaviors, like cutting
    • Withdrawing from friends and family
    • Changes in appetite, sleep or sex drive
    • Constant fatigue
    • Thoughts of suicide

    If you or a loved one are experiencing any of these symptoms, it’s time to reach out and ask for help. While the days seem dark right now, they can and will get brighter. I’d love to help you get there, so please get in touch with me so we can set up a time to speak.

    SOURCES:

    https://www.counseling.org/news/aca-blogs/aca-counseling-corner/aca-counseling-corner-blog/2018/03/01/knowing-when-to-ask-for-help#:~:text=If%20you’re%20facing%20a,to%20seek%20out%20professional%20help

    https://jedfoundation.org/resource/mental-health-warning-signs-and-when-to-ask-for-help/

    https://www.columbiatribune.com/story/sponsor-story/burrell-behavioral-health/2022/05/02/mental-health-matters-knowing-when-ask-help/9558636002/

    Filed Under: counseling, mental health

    EMDR: Phase 1 and 2

    November 22, 2022

    EMDR Phase 1&2 Eye movement desensitization and reprocessing therapy, commonly known as EMDR, is a mental health therapy approach. EMDR treats mental health conditions that occur because of the memories we have from traumatic events in the past. In this article I will be addressing phases 1&2 of EMDR. I will follow up with an […]

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    EMDR: Phase 1 and 2

    EMDR Phase 1&2

    Eye movement desensitization and reprocessing therapy, commonly known as EMDR, is a mental health therapy approach. EMDR treats mental health conditions that occur because of the memories we have from traumatic events in the past.

    In this article I will be addressing phases 1&2 of EMDR. I will follow up with an additional article addressing phase 3&4 and finally in my third and final article, I will address phases 5-7.

    Phase 1: History and Treatment Planning

    Phase 1 generally takes 1-2 sessions but can continue throughout the therapy process, especially if new issues are revealed. In the first phase of EMDR treatment, the therapist takes a thorough history of the client and develops a treatment plan. This phase will include a discussion of the specific problem that has brought him into therapy, the clients behaviors stemming from that problem, and the symptoms.

    The therapist will assess the client’s readiness for EMDR. The client and therapist start toidentify possible targets for EMDR processing. These include distressing memories and current situations that cause emotional distress. Other targets may include related incidents from the past.

    Initial EMDR processing often are connected to childhood events rather than to adult-onset stressors. Clients generally gain insight into their situations; the emotional distress resolves and they start to change their behaviors. The length of treatment depends upon the number of traumas and the age of onset.

    EMDR therapy is most effective when a client feels a connection with the therapist – a sense that the therapist: 1. Has the client’s best interest in mind (that sense of ‘I’ve got you’): 2. Will help the client to feel safe: 3. Will help the client to feel grounded and present

    A big part of Phase 1 and 2 is establishing this relationship between the therapist and client.

     

    Phase 2: Preparation

    For most clients this will take 1-4 sessions. For others, with a very traumatized background, or with certain diagnoses, a longer time may be necessary.

    During the second phase of treatment, the therapist ensures the client has several different ways of handling emotional distress. The therapist may teach the client a variety of strategies and stress reduction techniques the client can learn and practice during and after sessions. In Phase 2 we are preparing for the worst. We are looking for the client’s ability to regulate, their ability to stay safe, and their ability to connect. We are investigating what they are currently doing and looking for any imbalance. In this phase we are making sure the client has all the tools and resources needed to begin the reprocessing of memories. We are looking for the dangerous issues and safety issues, as well as the annoying things and connection issues, that will impede the healing process. The therapist may talk about the Window of Tolerance and strategies to make your window larger.

    Once a client can reduce emotional distress using the tools they were taught, they are generally able to proceed to the next phase

    We want the client to get through the processing as quickly and safely as possible. We want to address all questions and concerns the client may have. The therapist’s task here is to understand what it is like to be the client as completely as possible.

    An important goal of EMDR therapy is to make sure that the client can take care of him or herself.

    In my next article on EMDR, we will look at phases 3&4.

    Carol Van Kampen, LMSW is an individual private practice psychotherapist who specializes in anxiety, depression, grief, and trauma treatment at Marsh Psychology Group. Carol is EMDR trained. Contact her at marshpsychologygroup.com

    cvankampen@marshpsychologygroup.com

     

    ” https://marshpsychologygroup.com/carol-van-kampen-lmsw/

     

    Sources:

    https://www.emdria.org/public-resources/the-eight-phases-of-emdr-therapy/

    Image: https://britishpsychotherapy.co.uk/emdr-2/

    Filed Under: Anxiety, trauma, Trauma / PTSD

    Student Mental Health Post-Pandemic

    September 28, 2022

    At no other time in history have schools had to face so many challenges. The COVID-9 pandemic required teachers, students, and faculty to quickly pivot and move classes to an online environment during times of great uncertainty. Despite the work involved to keep education going, students of all ages have still been significantly impacted by […]

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    Student Mental Health Post-Pandemic

    At no other time in history have schools had to face so many challenges. The COVID-9 pandemic required teachers, students, and faculty to quickly pivot and move classes to an online environment during times of great uncertainty.

    Despite the work involved to keep education going, students of all ages have still been significantly impacted by the stress of lockdowns. Many students are dealing with mental health challenges as a result.

    A recent study looked at 195 students at a large public university in the United States to understand the effects the pandemic has had on their mental health. The researchers found that 71% of the participants were experiencing increased stress and anxiety as well as depressive thoughts. 

    While many schools have opened back up, many students are still experiencing symptoms of trauma and mental health issues.

    What Can Teachers and Faculty Do?

    It’s important that teachers and faculty become educated themselves on the indicators of a mental health crisis in their students. What is the best way to recognize those students who may be having issues and need extra support?

    All educational institutions should put in place universal screenings to identify those students in need. These screenings may involve brief questionnaires to gauge student emotional concerns. 

    Schools should also be sure to have enough school-based mental health professionals on staff to provide direct support for at-risk individuals.

    What Can Students Do?

    Students should recognize their feelings and be open to sharing them with others. Reach out to teachers and staff and get the help you need.

    And if you are a student who would like to talk with someone about the stress and anxiety you are feeling, please don’t hesitate to get in touch with me.

    SOURCES:

    • https://namica.org/blog/impact-on-the-mental-health-of-students-during-covid-19/
    • https://www.apa.org/topics/covid-19/student-mental-health
    • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7473764/

    Filed Under: Anxiety, COVID, depress, students

    How to Manage Working from Home with Your Partner

    September 14, 2022

    More and more people are opting to work from home. While this has its advantages, it definitely has its challenges as well. Particularly when your partner also works from home. The following are some tips to help you and your partner share a successful and harmonious dwelling while both working remotely: Give Each Other Space […]

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    How to Manage Working from Home with Your Partner

    More and more people are opting to work from home. While this has its advantages, it definitely has its challenges as well. Particularly when your partner also works from home.

    The following are some tips to help you and your partner share a successful and harmonious dwelling while both working remotely:

    Give Each Other Space

    You might be tempted to spend every moment together now that you are both home all day. While some couples may be able to pull this off, it’s generally not a good idea to be on top of each other during your work day. For instance, if you partner is at the dining room table on their laptop, it might be a good idea for you to retreat to a spare bedroom with yours. It’s easier for most people to focus and get important work done when they have space and privacy.

    Respect Each Other’s Timetable

    Remote work often means you can set your own schedule. You may want to get up early and get right to work, while your partner may get more accomplished in the evening hours. As long as you both contribute to household and family chores, be sure to give each other permission to work at the times that suit you best.

    Have Open and Clear Communication

    There’s a very good chance that neither of you are mind readers. It’s for this reason that you’ve got to be clear about your needs. For instance, if you have an important Zoom call in the afternoon, be sure to let your partner know that you will need quiet and not to be interrupted between such-and-such hours. You might want to consider getting a dry erase board so you both can share any important information from day-to-day.

    It won’t necessarily be easy, and it may take some getting used to… but with some consideration for each other’s needs, working from home together may turn out to be a very enjoyable experience!

    SOURCES:

    https://www.gq.com/story/we-can-work-from-home

    https://remote.co/couples-who-both-work-from-home/

    View at Medium.com

    Filed Under: relationships, working from home

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    26711 Woodward Ave. Suite 306
    Huntington Woods, MI 48070

    (248) 860-2024
    info@marshpsychologygroup.com

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    info@marshpsychologygroup.com
    (248) 860-2024

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