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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 […]
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.
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.
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 […]
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:
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.
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!
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.
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:
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 […]
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.
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.
The following are some red flags of a mental health crisis that warrant asking for help:
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/
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 […]
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/
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 […]
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.
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.
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:
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 […]
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/
https://medium.com/swlh/how-to-avoid-killing-your-partner-when-you-both-work-from-home-6fb3506f996
Whether it’s across town or across country, moving is one of the most stressful experiences a person can go through. Everything takes longer and weighs more than you initially thought, and the internet provider never seems to have any openings to come out to your new place and get you hooked up! It’s no […]
Whether it’s across town or across country, moving is one of the most stressful experiences a person can go through. Everything takes longer and weighs more than you initially thought, and the internet provider never seems to have any openings to come out to your new place and get you hooked up!
It’s no wonder people absolutely dread moving.
If you have a big move coming up, here are some tips to help you reduce the stress:
Accept Reality
No move in the history of mankind has ever gone off without a hitch. It is important to expect the unexpected and to go with the flow as best you can.
Give Yourself Plenty of Time
One of the biggest reasons people get stressed while they’re moving is because they didn’t give themselves enough time. While a small apartment may take two days to fully pack up, a three or four bedroom house you’ve lived in for over a decade may take closer to a week or two. It’s always best to give yourself more time and not less.
Be sure to give yourself plenty of time with other aspects of moving as well. For instance, setting up the utilities in your new home, researching the right moving company, and giving your old home a thorough clean. These projects will all take time as well.
Stay Organized
Keeping stress at bay will require you to stay organized. From buying moving supplies to labeling boxes to packing, organization will help you stay in control when things could easily spin out of control. So make lists and use a day planner to stay on top of your tasks.
Ask for Help
Don’t feel you need to do everything by yourself. If you need help, ask for it. Sometimes even just having some company from a friend or family member while you pack can lift your spirits. And try and plan ahead. Give your loved ones a heads up a week out so there is more of a chance they can say “yes.”
Is moving fun? Nope. But if you give yourself plenty of time, stay organized, ask for help and accept the fact that sh*t happens, your move will go much more smoothly.
SOURCES:
https://www.psychologytoday.com/us/blog/living-the-questions/201703/ten-simple-tips-manage-the-stress-moving
https://www.bustle.com/p/13-ways-to-make-moving-less-stressful-10031771
The Covid pandemic disrupted the lives of everyone on the globe. But without question, certain professions got hit the hardest. Teachers definitely belong in this category. Numerous teachers were laid off without notice; the rest were forced to adapt quickly and begin teaching remotely. While the pandemic is behind us, the mental health affects on […]
The Covid pandemic disrupted the lives of everyone on the globe. But without question, certain professions got hit the hardest. Teachers definitely belong in this category. Numerous teachers were laid off without notice; the rest were forced to adapt quickly and begin teaching remotely.
While the pandemic is behind us, the mental health affects on teachers are lingering. As these professionals head back to school this fall, it is important that they recognize they may be feeling stressed and mentally exhausted.
If you are a teacher heading back to the classroom, here are some thing you can do to look out for your own mental health:
Put Your Needs First
Teachers tend to be the kinds of people who always put their students’ – and other people’s – needs first. But now is the time to put your needs first, so you have the energy and mental clarity to give to your students throughout the rest of the year. Ask yourself, “What do I need to feel my best so I can be an effective and supportive teacher?”
Adjust Your Expectations
Everyone has been changed by Covid. You can’t expect yourself or anyone else to be the person they were before lockdowns. When you feel yourself judging yourself too harshly, try and adjust your expectations.
Talk to Someone
If your feelings of anxiety, depression or burnout don’t subside, even with making some adjustments to your life, then it’s important that you speak to someone. A mental health professional can help you work through the stress and emotions you have dealt with and may be holding on to. They can also provide coping strategies so you may get back to living a joyful life.
If you or someone you know is a teacher whose mental health has been affected by the Covid pandemic, please reach out to me. I would be happy to discuss treatment options with you.
SOURCES:
https://www.edweek.org/leadership/teachers-mental-health-has-suffered-in-the-pandemic-heres-how-districts-can-help/2021
https://www.kaplanco.com/ii/mental-health-effects-on-educators
https://www.unicef.org/eca/stories/ten-mental-health-and-well-being-tips-teachers
BIPOC Mental Health According to the American Counseling Association: “Black and Indigenous people and other people of color (BIPOC) experience a broad spectrum of ongoing discrimination, oppression, and inequity rooted in America’s colonialist history, all of which foster both collective and individual trauma in those communities.” The American Psychiatric Association reported in […]
BIPOC Mental Health
According to the American Counseling Association:
“Black and Indigenous people and other people of color (BIPOC) experience a broad spectrum of ongoing discrimination, oppression, and inequity rooted in America’s colonialist history, all of which foster both collective and individual trauma in those communities.”
The American Psychiatric Association reported in 2017 that 17% of Black people and 23% of Native Americans live with a mental illness. People who identify as multi-racial are more likely to report any mental illness within the past year than any other racial or ethnic group. According to research performed by the American Counseling Association, BIPOC groups are:
These barriers can be attributed to a variety of factors. Examples include cultural stigma around mental illness, systemic racism and discrimination, a lack of health insurance, language barriers, mistrust of mental health care providers, and a lack of cultural competency on the part of mental health care providers.
Since COVID-19, many BIPOC communities have been impacted in numerous ways. According to the Centers for Disease Control, symptoms of depression were reported 59% more frequently by Hispanic adults than non-Hispanic White adults. It was also reported that a larger percentage of multi-racial and non-Hispanic adults of other races and ethnicities reported stress and worry about stigma or discrimination associated with being blamed for spreading COVID-19 in comparison to White adults.
What can you do to help?
Cultural competency and awareness do not occur in a vacuum. According to the American Psychological Association, the following tips can help in building cultural awareness and competency:
Claudia Coxx, LMSW , is a psychotherapist specializing in depression, anxiety, and BIPOC mental health at Marsh Psychology Group. She can be reached at ccoxx@marshpsychologygroup.com or 248-860-2024.
Watching a loved-one self-destruct and feeling helpless to stop them can feel devastating, particularly when that person is in complete denial about their unhealthy life patterns. While you may feel hopeless, there is something you can do to try and help your loved one get the help they need to change their life. What is […]
Watching a loved-one self-destruct and feeling helpless to stop them can feel devastating, particularly when that person is in complete denial about their unhealthy life patterns. While you may feel hopeless, there is something you can do to try and help your loved one get the help they need to change their life.
What is an Intervention?
An intervention is a carefully and thoughtfully planned meeting where friends, loved ones, and sometimes colleagues or other community members who care about the person struggling with addiction, come together to confront the person and ask them to accept treatment.
Interventions are led by professional interventionists, who specially trained mental health professionals. An interventionist provides guidance to loved ones and facilitates open communication among the group.
When is it Time for an Intervention?
It’s not easy to recognize when it’s time to confront your loved one. And planning an intervention can feel stressful. What if your loved one gets angry and refuses to participate? What if they retaliate by upping their bad behavior?
While there is no set rule on the best time to have an intervention, usually those closest to the person struggling with addiction simply know it is time. This knowing could be because of a recent DUI. It may be because their loved one is close to losing their job, their spouse and kids, their home. It may be because their health is rapidly deteriorating.
In my experience, the best time to plan an intervention is the sooner rather than later. Often, waiting until your loved one hits rock bottom to voice your concerns can be too late.
If you and your family believe you would like to hold an intervention for a loved one and need some guidance and support, please reach out to me.
SOURCES:
https://www.associationofinterventionspecialists.org/learn-about-intervention/
https://www.seabrook.org/blog/when-is-it-time-for-an-intervention/
https://www.allaboutinterventions.com/what-is-an-intervention/