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Anxiety is like fire: It can keep us safe and warm, or completely devastate our property and our lives. It’s good to be a little anxious at times. When walking down a deserted street at night, anxiety keeps us on alert and ready to fight or take flight should a dangerous situation arise. But for […]
Anxiety is like fire: It can keep us safe and warm, or completely devastate our property and our lives. It’s good to be a little anxious at times. When walking down a deserted street at night, anxiety keeps us on alert and ready to fight or take flight should a dangerous situation arise.
But for many people, especially adolescents, anxiety can become the norm instead of the exception. Just walking into a classroom or being with a group of people they don’t know can become crisis situations. And, the more they experience these scary events, the more anxiety becomes a chronic condition.
Here are 4 things parents and teachers should know about adolescent anxiety.
1. Anxiety Refers to Physical Symptoms Associated with Negative Thoughts
Negative thoughts such as, “No one will like me,” or “Everyone is going to think I’m stupid” come first. These thoughts are then followed by physical symptoms such as a stomach ache, diarrhea, or shaking and shallow breathing. Young people need to learn how to not only shift their thinking (“This will feel awkward but I’ll be okay”) but also cope with the physical stress (take slow, deep breaths). This will help kids know without a doubt they can handle uncomfortable feelings instead of avoiding them.
2. Dealing with Anxiety Requires Problem Solving Skills
Life is full of uncertainties and gray areas. Parents of very young children help them navigate through these situations. But adolescents must be equipped with problem solving skills so they may tolerate uncertainty instead of avoiding it, as avoidance only makes things worse and gives anxiety more power.
3. The Adolescent Mind is More Sensitive to Environmental Stress
The adolescent mind is a jumble of chemical changes that can make any situation seem like time spent in a fun house. These hormonal changes make adolescence a particularly challenging time to cope with anxiety.
4. Anxiety is a Vicious Cycle
When young people are anxious, it’s easy for the adults around them to become anxious as a response. But, the more anxious parents and teachers are, the more controlling and inflexible they may become.
As adults, it’s important we manage our own anxiety around our kids and students so we can manage the overall situation much more effectively.
If you or a loved one is struggling with anxiety, therapy can help. If you’re interested in exploring treatment, please contact me today. I would be happy to speak with you about how I may be able to help.
Most of us won’t get through life without our own fair share of stress and heartache. But some people experience not just stress, sadness or grief, but actual trauma. This can be from events like being involved in a bad car accident, rape, a natural disaster, or war. The result of experiencing such events is […]
Most of us won’t get through life without our own fair share of stress and heartache. But some people experience not just stress, sadness or grief, but actual trauma. This can be from events like being involved in a bad car accident, rape, a natural disaster, or war.
The result of experiencing such events is called post-traumatic stress disorder (PTSD), a condition where the mind is unable to process the event as it processes ordinary life events. The result is a brain that misfires information, causing the person to live much of their life distressed, as if the event were still happening to them.
Symptoms of PTSD
There are many symptoms associated with PTSD, but the most common ones are:
• Nightmares
• Flashbacks
• Psychological and physiological distress at reminders
• Avoidance of internal and external reminders
• Dissociative amnesia
• Negative beliefs about oneself and the world
• Distorted blaming of oneself
• Negative persistent emotional states
• Loss of interests
• Detachment from loved ones
• Hyper vigilance
• Exaggerated startle response
• Difficulty concentrating
• Difficulty sleeping
• Irritability or outbursts of anger
• Self-destructive or reckless behavior
Causes of PTSD
Researchers are not altogether clear on why some people experience PTSD and others don’t. What makes one soldier come home from war with PTSD and another one not develop the disorder?
The best we can guess is that development of PTSD is likely from a combination of complex factors such as neurological, stress, life experiences, personality, and genetics. It is also worth mentioning that pre-traumatic psychological factors (low self-esteem, for example) may increase the risk factor for developing PTSD.
How Can Trauma be Treated?
The most common form of treatment for PTSD is something called cognitive behavioral therapy. This kind of therapy involves meeting with a specially-trained therapist over a number of sessions to learn strategies and techniques that will reduce and/or eliminate symptoms of PTSD such as recurring thoughts, emotional numbness, sleep issues, and concentration problems. Beyond finding a trained therapist, it’s important to find one you and your family feel comfortable with, so make sure to interview a few candidates to see who might help you on your journey to wellness.
If you or a loved one are suffering from PTSD and would like to explore treatment options, please be in touch. I would be more than happy to see how I may be able to help.
SOURCES
https://psychcentral.com/disorders/ptsd/posttraumatic-stress-disorder-ptsd-causes/
https://www.psychologytoday.com/us/basics/trauma
https://www.psychologytoday.com/us/blog/stress-relief/201707/what-is-ptsd-exactly
https://www.psychologytoday.com/us/therapy-types/trauma-focused-cognitive-behavior-therapy
Until quite recently, people were uncomfortable discussing therapy because of the stigma attached by our society. As a result, there are still some fairly big misconceptions about it. Here are 3 of the most common misconceptions about therapy to help you feel more comfortable and hopefully, take that step to seek treatment. It’s Just Like […]
Until quite recently, people were uncomfortable discussing therapy because of the stigma attached by our society. As a result, there are still some fairly big misconceptions about it. Here are 3 of the most common misconceptions about therapy to help you feel more comfortable and hopefully, take that step to seek treatment.
It’s Just Like Talking to Your Friend
While friends are there to listen and support you, they are not equipped to offer real solutions to your problems. Therapists, on the other hand, are uniquely qualified to help you by offering more than just good advice.
Therapists have trained to have a deeper understanding of human nature. They can help you recognize your own behavioral patterns as well as offer tools to make necessary adjustments. They can also help you to gain a fresh perspective on the events of your life and the choices you’ve made.
And finally, we don’t always want our friends or family to know what’s going on in our lives. Because therapy is confidential and because your therapist’s only vested interest in you is helping you improve yourself and overcome your challenges, it is generally easier talking openly with them. Only by being totally honest and transparent about your life and yourself can you hope to create lasting change.
Therapy is All About Blaming Your Parents for Your Current Behavior
Many people assume therapy consists of spending 45 minutes each week blaming their parents for all their problems. Therapy isn’t about playing the blame game, however therapists do have to look at a client’s history to get a clear picture of their experiences and patterns.
While many people new to therapy may not want to spend any time “wallowing in the past,” they must understand that the first phase of therapy is to gather information. A therapist must ask some questions about their new client’s life history in order to truly understand him or her. Past experiences do have a way of shaping our personalities, and while your therapist is not interested in having you lay blame on anyone, you will need to provide a brief psychosocial history in order for the solution-focused therapy to be successful.
You’ll Start to Feel Better Immediately
Many people new to therapy make the mistake of quitting when they don’t feel better after one or two sessions. The truth is, it will take one or two sessions just to tell your story and develop a sense of trust. Therapy shouldn’t be thought of as a quick fix but a process that is unique to each individual. And, it is important to understand that the process won’t always feel good, though it will be completely worthwhile in the end.
If you or a loved one is interested in exploring treatment, please contact me today. I would be happy to speak with you about how I may be able to help.
Watching a loved one suffer from depression is incredibly difficult. All you want to do is help them feel better. But when it becomes obvious you can’t take their pain away, you can become frustrated. As a friend or family member of someone suffering from depression, it’s important to remember that your loved one is […]
Watching a loved one suffer from depression is incredibly difficult. All you want to do is help them feel better. But when it becomes obvious you can’t take their pain away, you can become frustrated.
As a friend or family member of someone suffering from depression, it’s important to remember that your loved one is dealing with a real medical condition and you are, most likely, not equipped to handle their recovery alone.
Having said that, there are things you can do to support your loved one and help them on their journey back toward health and happiness.
Understand Treatment is Key
As we mentioned, depression is a medical condition and it requires treatment from a professional therapist. Do not try and take on someone’s depression by yourself. Yes, lend support, care, and compassion, but understand that they will need medical treatment, just as they would if their leg was broken. If they themselves do not recognize how important treatment is, do your best to help them understand.
Be Vocal
Often loved ones suffering from depression are the topic of conversation, but not part of it. It’s not enough to talk to other family members and discuss how concerned you are about your sister or uncle, let your sister and uncle know you see them suffering and you’re there for support. Offer to drive them to therapy or simply lend an ear. Those suffering from depression often feel lonely and isolated, so reach out as best you can.
Help Them Stay Part of the World
Those suffering from depression typically lose interest in activities they once found enjoyable. You can help your loved one by getting them active and part of the world once more. The key here is to be patient and stay committed. You can’t force your loved one to take you up on an invitation. Don’t bully them, just encourage them as best you can. Should they say “no” to your invite 50 times, don’t give up on them. Be patient, stay committed, and continue to extend your hand. Through weekly treatment they will eventually come around and say “yes.”
Get Educated
One of the best things you can possibly do to support your loved one who is suffering from depression is to learn as much about the condition as you possibly can. It’s a good idea to speak with their therapist to get recommendations of resources that will help you learn more.
Watching a loved one suffer from depression is not easy, but knowing there are ways you can help them will lighten the load for you both.
If you or a loved one is interested in exploring treatment, please contact me today. I would be happy to speak with you about how I may be able to help.
Ask any parent what their main job is and they will tell you it’s protecting their children and keeping them safe. New parents spend hours, if not days, baby-proofing the house. They research the best car seats and bike helmets and figure out ways to ensure their kids are safe online. But, no matter how […]
Ask any parent what their main job is and they will tell you it’s protecting their children and keeping them safe. New parents spend hours, if not days, baby-proofing the house. They research the best car seats and bike helmets and figure out ways to ensure their kids are safe online.
But, no matter how hard parents work to keep their kids safe, it is very difficult to protect children against mental health issues such as depression. According to the National Comorbidity Survey-Adolescent Supplement (NCS-A), depression affects roughly 11% of adolescents by age 18.
If you are unsure as to whether your own child may be suffering from depression, here are 6 signs to look for:
Thanks to raging hormones, it is quite normal for teenagers to experience mood swings. But those suffering from depression will show wilder and more frequent swings into and out of anger, sadness and irritability.
A drop in grades and notes from teachers can be a big signal that something is going on. Is your teen getting to school late and/or cutting classes? Are they not showing up at all? Never ignore academic problems.
Is your child spending less time with their friends? Do they have new friendships that you question? Or are they spending more and more time isolated? Changes in social behavior are often the first signal kids are in trouble.
Did your teen use to love playing basketball or spend hours drawing? Have they suddenly lost interest in these activities? If your child no longer shows interest in favorite hobbies and activities, this is an indicator that something is wrong.
Granted, teenagers are not known for being highly-motivated individuals, but those suffering from depression will show a marked decline in motivation.
If you or someone else in your family suffer from depression, there is a very good chance your teen may also suffer from it.
If you have noticed one or more of these signs, it’s important to seek help from a mental health therapist. While you may want to, you can’t love depression away. It needs strategic attention and a plan for management.
A therapist will be able to assess your teen for depression and provide coping skills and tools for dealing with symptoms. If you or a loved one are concerned for a teen’s safety and would like to explore treatment options, please contact me today. I would be happy to speak with you about how I may be able to help.
During this time of year, radio and TV ads would have us believe we should all feel merry and bright. Sadly, that’s not always the case. According to the National Institute of Health, many people experience depression during the holiday season. Some of the most common reasons people experience depression during this time of year are: Financial hardship – […]
During this time of year, radio and TV ads would have us believe we should all feel merry and bright. Sadly, that’s not always the case. According to the National Institute of Health, many people experience depression during the holiday season.
Some of the most common reasons people experience depression during this time of year are:
If you can relate and are looking for some relief, here are ways you can cope with your depression this holiday season:
Feel Your Feelings
If you are grieving a loss, it’s important that you’re honest about your feelings. Your instinct may be to put on a brave face for friends and family, but forcing yourself to be happy for the sake of others will only make matters worse. Sadness and grief are a part of life, no matter the season, and it is 100% okay for you to feel your feelings.
Give Something Besides Money
If a lack of finances is the primary source of your mood, look for other ways you can give to others. You can volunteer at a local charity. Are you a good cook? Offer to cook for friends and family. If your talent is writing, write your kids a bedtime story or, if it’s painting, paint a beautiful mural on their wall. At the end of the day, thoughtful gifts from your heart will leave the greatest lasting impression.
Focus on Self Care
It’s important that you care for yourself during the holiday season. Eat right, drink filtered water, exercise, and get plenty of rest. While these steps are important for everyone throughout the entire year, they are particularly important for those suffering from depression during the holidays.
Seek Help
Depression is nothing to take lightly. If your depression has lingered, is getting worse, or you’re having suicidal thoughts, it’s imperative that you seek help from a qualified mental health professional. They will be able to help you navigate your overwhelming emotions and offer tools to manage symptoms.
If you’d like to explore treatment options, please get in touch with me. You don’t have to suffer alone. I would be more than happy to speak with you about how I may be able to help.
For many people, the holidays are about spending time with loved ones. But for those who have suffered a recent loss, the holidays can be painful and isolating. Here are some ways you can cope with the holidays after a loss: Recognize You are Not Alone It’s easy to feel as though you are the […]
For many people, the holidays are about spending time with loved ones. But for those who have suffered a recent loss, the holidays can be painful and isolating.
Here are some ways you can cope with the holidays after a loss:
It’s easy to feel as though you are the only one experiencing great pain during the holiday season. Everywhere you turn, people seem to be happy, putting up decorations, buying gifts and making holiday plans. It’s important to recognize the truth right now, and that is that you are not alone. There are people all over the world who have experienced loss, some perhaps very recently.
No one expects you to feel joyful and in the holiday mood right now, so don’t feel as though you must pretend for others’ sake. It is very important that you honor whatever emotions you may be experiencing, whether it’s sadness, anger, regret or a combination.
The holidays are usually a busy time for people. There is much to accomplish and many events to host and/or attend. You do not have to keep your normal schedule this year. You simply will not have the mental or emotional stamina for it. So take the time you need. If you don’t feel like attending many (or any) events this year, that is fine. People will understand.
One of the worst parts about losing a loved one is the feeling that we no longer have any control over our lives. Loss makes us feel helpless. One way to fight this feeling is to help others who are in need. As a bonus, connecting with others who are hurting can often be a salve on our hearts as well.
If you have children, it’s important to understand that they are looking to you right now to know what life will be like from now on. To a child, the loss of a parent or sibling can frighten them terribly. Though you may not at all feel like celebrating the holidays, doing so helps your child know that life does go on and that there is space in your life to feel joy along with sadness.
If you have experienced loss and would like to explore grief counseling, please be in touch. You don’t have to suffer alone.
Denial, anger, bargaining, depression, and acceptance: these are the very well-known five stages of grief, as postulated by Swiss psychiatrist Elisabeth Kübler-Ross in her 1969 book On Death and Dying. At the time of the book’s publication, very little instruction was given in medical school on the subject of death and dying, which was what motivated Kübler-Ross to share her findings […]
Denial, anger, bargaining, depression, and acceptance: these are the very well-known five stages of grief, as postulated by Swiss psychiatrist Elisabeth Kübler-Ross in her 1969 book On Death and Dying. At the time of the book’s publication, very little instruction was given in medical school on the subject of death and dying, which was what motivated Kübler-Ross to share her findings in her work with terminally ill patients.
Since the book’s publication, the five stages of grief have become so well-known it’s now engrained in pop culture. Despite its popularity, some people may be surprised to find out that Kübler-Ross didn’t create the stages to indicate a linear progression of grief, but rather to describe the process of the patients she observed. Before her death in 2004, Kübler-Ross noted in her book On Grief and Grieving that the five stages were not meant to be a linear and predictable progression of grief, and that she regretted that the stages had been misinterpreted.
Coinciding with Kübler-Ross’ own remarks on the five stages, there appears to be no evidence that people go through any or all of these stages, or in any particular order. As unique as is each individual and their relationships, so too is their experience with the grieving process.
Since mourning the loss of a loved one can be such a devastating experience, many who grieve yearn for a checklist, a time to look forward to when the sadness and grief will end. Unfortunately, there seems to be no definitive “end” to the grieving process; much like our own personal growth, we’re never really “done” or complete with grieving.
As we deal with life as it continues, hand in hand with the experience of mourning a loved one, we find a “new normal” – a new way to be in the world without that person in our lives.
Although grief has no particular stages, timeline or ending, it doesn’t mean that we will grieve in the same way forever. The people that we love and lose are forever engrained in our hearts and minds. Over time, the indescribable sorrow of grief morphs into a sort of bittersweet gratitude: still sad that we lost our loved one, but happy and grateful for the gift of sharing our life and time with them.
If you are struggling with grief and need support and guidance, a licensed therapist can help. Please call my office today, and let’s set up a time to talk.
Most of us from a young age are taught how to be kind, considerate and compassionate toward others. But rarely are we told to show the same consideration to ourselves. This becomes even more true for individuals brought up in abusive or unloving homes. What is Self-Compassion? Self-compassion is taken from Buddhist psychology and refers […]
Most of us from a young age are taught how to be kind, considerate and compassionate toward others. But rarely are we told to show the same consideration to ourselves. This becomes even more true for individuals brought up in abusive or unloving homes.
Self-compassion is taken from Buddhist psychology and refers to how we can relate to the self with kindness. Self-compassion or self-love is NOT to be confused with arrogance or selfishness. In actuality, arrogance and selfishness stem from the absence of self-love.
But what does it really mean to be kind with ourselves? It means that on a day-to-day basis we are mindful of being courteous, supportive and compassionate with ourselves. Too many individuals treat themselves with harsh judgement instead of compassion.
Why is this important? Because self-compassion helps us recognize our unconditional worth and value. It allows us to recognize though we my sometimes make bad decisions, we’re not bad people.
Research, over the past decade, has shown the parallel between self care and psychological wellbeing. Those who recognize self-compassion also tend to have better connections with others, are reportedly happier with their own lives, and have a higher satisfaction with life overall. Self-compassion also correlates with less shame, anxiety and depression.
Now that you know the what and why of self-compassion, let’s look at the how.
Treat Yourself as You Would a Small Child
You would never harshly judge or belittle a small child the way you do yourself. You would only want to help and love that child. When you begin to treat yourself as you would a small child, you begin to show yourself the same love, gentleness and kindness.
Practice Mindfulness
Every minute your mind is handling millions of bits of information, though you consciously are only aware of a few of them. This is to say we all have scripts or programs running in our minds 24/7. These scripts and programs are running our lives, insisting we have certain behaviors and make certain decisions.
Some of these scripts are the ones that tell us how “bad” or “unlovable” we are. They’ve been running since we were kids. The way to quiet these scripts is to become more mindful of your own mind.
When you begin to have a feeling or reaction to something, stop and ask yourself WHO is feeling that? Is it the compassionate self or the program running? If it’s the program, thank the program for what it has done and release it.
Good Will vs Good Feelings
Self-compassion is a conscious act of kindness we show ourselves; it’s not a way to alleviate emotional pain. Life happens, and we can’t always avoid negative or sad feelings. Never mistake self-compassion as a tool to ignore your deep and rich emotional life.
These are just a few ways you can begin to cultivate self-compassion. If you’d like to explore more options or talk to someone about your feelings of self-rejection and judgement, please get in touch with me. I’d be happy to discuss how cognitive therapy may help.
People use different coping strategies when dealing with stress and other overwhelming emotions. Some people use substances such as drugs and alcohol, some smoke cigarettes, and some charge a lot of money to their credit card. And then there are those people who take comfort in their favorite foods. Emotional eating often leads to weight […]
People use different coping strategies when dealing with stress and other overwhelming emotions. Some people use substances such as drugs and alcohol, some smoke cigarettes, and some charge a lot of money to their credit card. And then there are those people who take comfort in their favorite foods.
Emotional eating often leads to weight gain and the development of health issues such as type two diabetes and high blood pressure. If left unchecked, emotional eating can lead to a life-long reliance on eating as a coping mechanism.
If you or someone you love is an emotional eater, becoming more mindful of eating is how you can manage your food issues. Here are some ways to become a more mindful eater:
Most emotional eaters are completely unaware of the kind or amount of food they eat on a daily or weekly basis. It’s important to start tracking what you consume as well as how much so you can recognize the real issue you may be having. This is not an exercise in harshly judging yourself, it’s simply so you can recognize the link between your emotions and eating habits.
For instance, you may see that Monday, Tuesday and Wednesday were pretty okay days, but Thursday was when you got yelled at while you were at work and also got a speeding ticket, and ALSO ate fast food for lunch and dinner and ate almost a gallon of ice cream. Once you see this pattern over and over, that you tend to eat on those days you are stressed, angry, sad, etc., you will be able to start making positive changes.
When we eat emotionally, we don’t stop to think about the amount of food we are eating, we just shove it in as quickly as possible so those carbs can start making us feel better. The next time you find yourself eating based on your emotions, try and catch yourself and meter out a fair-sized portion. For instance, don’t sit in front of the TV with an entire bag of potato chips, take out a small bowl’s worth and put the rest away.
When we are alone, we can eat with abandon. But when we eat with others, we tend to have more awareness about what and how much we put in our mouths. When your day is stressful, instead of going out to lunch by yourself, where you’re apt to hit 2-3 drive-throughs, invite some other people out. This may help you to use more self-control.
These are just a few of the ways you can begin to recognize your emotional eating and gain control over your food choices. If you would like to speak to someone about the emotions you are dealing with and learn healthier coping strategies, please be in touch. I’d be more than happy to discuss how I may be able to help.