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Did you know that chronic stress can have serious consequences on your health? It’s true—stress can make it difficult to sleep, weaken your immune system, and lead to other problems like heart attacks, strokes, anxiety, and depression. Plus, stress can cause irritability, lack of motivation, and difficulty concentrating, thereby negatively impacting your work and personal […]
Did you know that chronic stress can have serious consequences on your health? It’s true—stress can make it difficult to sleep, weaken your immune system, and lead to other problems like heart attacks, strokes, anxiety, and depression. Plus, stress can cause irritability, lack of motivation, and difficulty concentrating, thereby negatively impacting your work and personal relationships.
If you’re feeling stressed, one of the best things you can do is speak to a therapist who can recommend stress relief techniques that are tailored to your specific circumstances. But in the meantime, we’ve compiled the following five strategies for stress management.
It’s very common for stressed individuals to turn to comfort foods, which are typically high in fat and sugar. But it’s important to stick to a balanced diet, even in times of stress. Research shows that certain foods can impact stress levels—for example, lean proteins and herbal teas can help reduce stress, while refined carbohydrates and caffeine can make you feel more stressed.
Stress often causes chronic fatigue, and if that’s the case for you, you may have a hard time summoning the motivation to work out. But it’s important that you find a way to incorporate some type of physical activity into your daily routine. Exercising can stimulate the body to produce endorphins and reduce its levels of stress hormones like adrenaline and cortisol.
Do you often feel stressed because you’re being pulled in too many directions at once? Setting healthy boundaries may help. For example, at work, this may involve shutting down your computer at a certain time each day, speaking up when you have too much on your plate, and avoiding office gossip.
When work, school, and family obligations become overwhelming, you may feel like you don’t have any time left over to focus on yourself, but it’s important to carve out time for self-care and relaxation. Think about what brings you peace—whether that’s going to the movies, getting a pedicure, or working on a jigsaw puzzle—and set aside time to do that on a regular basis.
Research shows that focusing on what’s going on around you and letting go of any intrusive thoughts and feelings can greatly reduce stress levels. One of the best things about meditation is that it can be done almost anywhere, so you can employ this technique whenever you start to feel stressed throughout the day.
If you’re looking to improve your stress management skills, we can help. Contact us today to schedule an appointment.
Are you an introvert? People with this personality type tend to feel more comfortable focusing on their inner thoughts and feelings rather than what’s going on around them, and they often feel re-energized after spending time on their own. Society often paints introverts as being shy, submissive individuals, but is this really true? Below, […]
Are you an introvert? People with this personality type tend to feel more comfortable focusing on their inner thoughts and feelings rather than what’s going on around them, and they often feel re-energized after spending time on their own.
Society often paints introverts as being shy, submissive individuals, but is this really true? Below, we debunk three common myths about introverts.
People often assume that introverts don’t enjoy spending time with others, but that’s typically not the case. Many introverts enjoy socializing, but simply prefer hanging out with a few close friends versus a large crowd of people. That’s not to say that they can’t have fun at parties, too—they just may need to spend extra time on their own afterward to recharge their batteries.
Introverts are often portrayed as shy, nervous individuals who lack confidence. But, in reality, introverts can be incredibly confident—it just might require extra energy on their part. Many introverts describe feeling exhausted after being “on” for hours at a time.
People often assume that introverts won’t excel as leaders because leadership usually requires a great deal of social interaction. But introverts can be excellent leaders so long as they have the opportunity to recharge at the end of the day. In fact, because introverts tend to be creative thinkers, they can often develop innovative solutions to problems, a quality necessary for leadership.
If you’d like to know more about introversion, we invite you to attend an appointment with one of the knowledgeable therapists on our team. We have extensive experience working with introverts, and we’ll be happy to discuss the realities of introversion and how this condition is often misrepresented in today’s world. Contact us today to schedule a therapy session.
There’s nothing better than the refreshed feeling you have when you wake up from a restful night of sleep. But did you know that sleep can do much more than just alleviate fatigue? It’s true! Getting a sufficient amount of sleep can: Improve your cardiovascular (heart) health Regulate your blood sugar (reducing your risk […]
There’s nothing better than the refreshed feeling you have when you wake up from a restful night of sleep. But did you know that sleep can do much more than just alleviate fatigue? It’s true! Getting a sufficient amount of sleep can:
Considering all the benefits that a good night’s sleep can offer, it’s important that we get the correct amount of shut-eye. But how much sleep is enough? Experts generally recommend that adults sleep between seven and nine hours each night. (Notably, statistics published by the Sleep Foundation indicate that more than one-third of adults sleep less than seven hours a night, on average.)
If you regularly have a hard time falling asleep and staying asleep, contact us today. Given how many benefits can result from a good night’s sleep, it’s critical that you promptly address any insomnia concerns, and we can help. We’ll be happy to tell you about our practice and our approach to treating insomnia, and if you feel that we’re a good match for your needs, we can schedule a therapy session at a date and time that’s convenient for you.
Are you struggling to find joy in your everyday life? If so, you’re not alone. Many people have a difficult time achieving happiness, and yet it’s critical for our health and well-being—happiness can reduce stress, lower our blood pressure, improve our cardiovascular health, strengthen our immune systems, and help us sleep better. Some studies show […]
Are you struggling to find joy in your everyday life? If so, you’re not alone. Many people have a difficult time achieving happiness, and yet it’s critical for our health and well-being—happiness can reduce stress, lower our blood pressure, improve our cardiovascular health, strengthen our immune systems, and help us sleep better. Some studies show that being happy can even lead to us feeling less pain. Happiness can also cause us to feel more optimistic, enhance our productivity and problem-solving skills, and improve our relationships with family, friends, and coworkers.
With all of that in mind, here are nine things you can do on a daily basis to help you start feeling happier:
If you’re looking for ways to become a happier person, contact us today. Our caring therapists can provide you with customized advice on lifestyle changes you can make to boost your happiness. We look forward to meeting with you and helping you take the first step toward enhancing your quality of life.
Anxiety can affect every aspect of our lives, including our employment. And if workplace anxiety isn’t properly managed, it has the potential to negatively impact our careers. For example, if a promotion would require you to interact more with clients, give more presentations, or take more business trips—and you feel stressed at the prospect […]
Anxiety can affect every aspect of our lives, including our employment. And if workplace anxiety isn’t properly managed, it has the potential to negatively impact our careers.
For example, if a promotion would require you to interact more with clients, give more presentations, or take more business trips—and you feel stressed at the prospect of having to take on those tasks—you may be more likely to turn down the advancement (as well as the salary increase that would accompany it). Likewise, if you have social anxiety, you may be less likely to chat with your coworkers in the break room and attend office parties, which could prevent you from building a valuable network.
Fortunately, there are steps you can take to manage anxiety in the workplace. If you regularly experience anxiety while you’re at work, you may want to try:
If you’re struggling to manage your anxiety at work, at home, or in other aspects of your life, we can help. Our caring therapists have extensive experience treating anxiety, and we can provide you with advice that’s tailored to your specific circumstances. Contact us today to learn more about our practice and schedule your first therapy session.
Anxiety can leave individuals caught in a web of worry and unease. At Marsh Psychology Group, we understand the weight that anxious thoughts carry and the toll they can take on one’s well-being. That’s why we offer help through Cognitive Behavioral Therapy (CBT) for anxiety relief. Understanding the Power of Cognitive Behavioral Therapy Anxious thoughts […]
Anxiety can leave individuals caught in a web of worry and unease. At Marsh Psychology Group, we understand the weight that anxious thoughts carry and the toll they can take on one’s well-being. That’s why we offer help through Cognitive Behavioral Therapy (CBT) for anxiety relief.
Anxious thoughts can create a relentless cycle of negativity, impacting daily life and overall mental health. Cognitive Behavioral Therapy is a proven therapeutic approach designed to unravel the complexities of these thoughts. Our skilled therapists employ CBT techniques to address the root causes of anxiety, fostering a deeper understanding and providing practical tools for managing and overcoming anxious patterns.
Anxiety is a deeply personal experience, and so is the journey towards relief. Our therapists tailor CBT to every individual, recognizing that one size does not fit all. By collaboratively identifying and challenging negative thought patterns, we empower our clients to reshape their cognitive landscape, promoting resilience and lasting anxiety relief.
Embarking on a journey to alleviate anxiety takes courage, and at Marsh Psychology Group, we are here to support every step. Our compassionate therapists provide a safe space for clients to unravel anxious thoughts, fostering a sense of control and empowerment.
With Cognitive Behavioral Therapy at Marsh Psychology Group, you can unravel the threads of anxiety, paving the way for a calmer, more fulfilling tomorrow. Take the first step towards relief. Contact us today and let us guide you through the transformative process of unraveling anxious thoughts.
Cognitive behavioral therapy (CBT) is a type of talk therapy that focuses on identifying inaccurate or negative thinking, viewing difficult situations more clearly, and responding to those situations more effectively. CBT can be administered on an individual basis or in a group setting, and in some cases, it may be combined with another form of […]
Cognitive behavioral therapy (CBT) is a type of talk therapy that focuses on identifying inaccurate or negative thinking, viewing difficult situations more clearly, and responding to those situations more effectively. CBT can be administered on an individual basis or in a group setting, and in some cases, it may be combined with another form of treatment (for example, medication). When compared to many other types of therapy, CBT often requires fewer sessions.
CBT has been shown to be effective in treating a wide range of mental health conditions, including:
With that said, CBT isn’t just useful for individuals with mental illnesses—it can benefit anyone who’s dealing with a stressful situation. For example, CBT can also be used to help people cope with loss, resolve conflicts, and improve their communication skills.
If you think you could benefit from cognitive behavioral therapy, contact us today. Our friendly team can tell you more about our practice and how we incorporate CBT into our therapy sessions. And if we seem like a good fit for your needs, we can schedule a therapy appointment at a date and time that fits into your schedule. We look forward to speaking with you and helping you work toward your treatment goals.
Complex Post Traumatic Stress Disorder (C-PTSD) What Is It and How Is It Treated? C-PTSD is caused by ongoing trauma which a person may have experienced for months or years, while PTSD may be caused by a single traumatic event. Examples of C-PTSD may include: Childhood Abuse and Neglect Domestic Violence Sexual Abuse Torture, […]
Complex Post Traumatic Stress Disorder (C-PTSD)
What Is It and How Is It Treated?
C-PTSD is caused by ongoing trauma which a person may have experienced for months or years, while PTSD may be caused by a single traumatic event.
Examples of C-PTSD may include:
Childhood Abuse and Neglect
Domestic Violence
Sexual Abuse
Torture, Sex Trafficking or Slavery
War
You may also be more likely to develop complex PTSD if you experienced trauma at a young age, you were harmed by someone close to you who you trusted, or
you were unable to escape the trauma.
Symptoms of C-PTSD may include:
Difficulty regulating emotions.
Low Self Esteem
A Pattern of Unhealthy relationships
Self-Critical Thoughts
Avoidance of Relationships
Difficulty Trusting Others
Remaining involved in unhealthy relationships
Difficulty managing emotions, resulting in angry outbursts or intense sadness.
Engaging in high-risk behaviors
Self-harming behaviors
Feelings of hopelessness or emptiness
Extreme startle responses
Disturbed sleep patterns and nightmares
Flashbacks
Intrusive, frightening thoughts
Hypervigilance, or always feeling “on edge.”
Loss of memory for parts of the traumatic events
Persistent feelings of fear, guilt, or shame
Persistent beliefs that other people are “bad” or that the world is generally unsafe.
How is C-PTSD Treated?
Psychotherapy is the main treatment for C-PTSD.
More specifically, the treatment approaches most often used in the treatment of C-PTSD are Cognitive Behavioral Therapy or CBT, Exposure Therapy and Eye Movement Desensitization Reprocessing or EMDR.
Trauma Focused CBT involves learning how your body responds to trauma and stress, learning how to manage symptoms and identifying and reframing thinking patterns.
Exposure Therapy is used to slowly encourage people with C-PTSD to enter situations that cause them anxiety and to learn to stay in that situation using healthy, positive coping strategies.
EMDR incorporates elements of cognitive-behavioral therapy (CBT) with bilateral eye movements or other forms of rhythmic, left-right stimulation.
The strong emotions you experience during a traumatic event can interfere with your ability to completely process the event.
When triggered, these memories can interfere with your daily functioning, change the way you see yourself and the world around you, and impact how you relate to others. EMDR therapy appears to work by directly affecting the brain and traumatic memories, allowing you to resolve them.
During EMDR treatment, you are asked to think and talk about memories, triggers, and painful emotions related to your trauma. At the same time, you focus on a form of bilateral stimulation (eye movements or tappers).
Over time, you’re able to work through the disturbing memories and associated feelings. The memory is still there, but it is less upsetting.
Some experts have noted that the eye movements involved in EMDR might be likewhat occurs naturally during dreaming or rapid eye movement sleep. It allows you to see experiences in a new and less distressing way.
If you feel you could benefit from further support and counseling consider finding a qualified therapist you trust who can help you manage your mental health.
Carol Van Kampen, LMSW
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
Have you considered attending group therapy? During these sessions, a therapist leads a small group of patients in discussion, encouraging them to share any issues they’re experiencing and offer each other advice. Group therapy sessions often focus on a specific issue, such as improving social skills, recovering from addiction, or coping with the loss of […]
Have you considered attending group therapy? During these sessions, a therapist leads a small group of patients in discussion, encouraging them to share any issues they’re experiencing and offer each other advice. Group therapy sessions often focus on a specific issue, such as improving social skills, recovering from addiction, or coping with the loss of a loved one. While group therapy isn’t right for everyone, it can offer numerous benefits, including the three outlined below.
Oftentimes, when someone is struggling with a problem, they begin to feel isolated. But when you hear stories from your peers during group therapy, you may discover that you’re not alone in dealing with that specific issue. Listening to others’ experiences may also help put your own problems in perspective.
The members of a therapy group often have varying personalities and life experiences. So, when you come to your peers for advice, you’re likely to receive tips that you may have never considered on your own.
Even when you’re committed to achieving the goals you’ve set forth for yourself, it’s easy to let yourself slip from time to time. But when you regularly discuss those objectives with the same group of people in therapy—as well as any obstacles you may be facing along the way—those individuals can help keep you on track.
If you think you could benefit from receiving therapy in a group setting, contact us today. Our experienced therapists offer group therapy sessions for patients in your area, and we’ll be happy to tell you more about our practice, answer your questions, and schedule your first appointment.
Christmas is right around the corner. A time of fun and festivities, delights, and decadence. A time when we can enjoy our friends and family and live it up a little. And then January rolls around, and many of us find ourselves feeling a bit blue. And this is why “Blue Monday” has been […]
Christmas is right around the corner. A time of fun and festivities, delights, and decadence. A time when we can enjoy our friends and family and live it up a little.
And then January rolls around, and many of us find ourselves feeling a bit blue. And this is why “Blue Monday” has been established.
Recognized on the third Monday in January, Blue Monday is considered by many to be the saddest day of the year. For some of us, the cold and bleak landscape outside punctuates how we feel as we stare at our credit card bills, wondering if all those fancy gifts were such a good idea. To add insult to injury, we’ve already started breaking our New Year’s resolutions and we’ve got to get back to work after office parties and time off.
If you tend to be someone who feels a bit sad during the weeks following the holidays, there are some things you can do to lift your mood.
Studies have conclusively shown that having something to look forward to can lift our spirits. If you can’t afford to take an extravagant vacation, plan a weekend away with your partner or friend. Or even just by yourself! You can even make this a yearly event where every Blue Monday, you get the maps out and plan your next adventure.
Who says the festivities must end after New Year’s Eve? Why not get a group of loved ones together who are all feeling a bit blue and make some fun of your own? Make it blue-themed where everyone must dress all in blue, have blue food and blue cocktails.
Studies have shown that people who take up hobbies typically have less stress and a better mood. Learning a new skill gives us joy. So think about taking a cooking class or learning to play the piano or something else that grabs your imagination.
While many people will eventually come out of this blue period, some will not. Some individuals may be struggling with seasonal affective disorder or depression that has been brought on by something else. If you feel you are dealing with something more than just the post-holiday blues, please speak with someone.
If you’d like to explore treatment options, I encourage you to reach out to me. I’m more than happy to discuss how I may be able to help.
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