My WordPress Blog
Mental Health Tips for Autumn: Caring for Yourself as the Seasons Change Autumn can be a beautiful time of year. Cooler temperatures, colorful leaves, cozy evenings, and seasonal traditions can make the change of season feel refreshing. But for some people, autumn can also bring changes in mood, energy, motivation, and daily routines. As the […]
Autumn can be a beautiful time of year. Cooler temperatures, colorful leaves, cozy evenings, and seasonal traditions can make the change of season feel refreshing. But for some people, autumn can also bring changes in mood, energy, motivation, and daily routines.
As the days become shorter and the weather gets cooler, it’s worth paying a little extra attention to your mental well-being. Here are some simple ways to take care of yourself this autumn.
1. Get Some Daylight
With shorter days, it can be harder to get enough natural light. Try spending some time outside during daylight hours, even if it’s just a short walk around the neighborhood.
Opening your curtains or blinds in the morning and sitting near a bright window during the day can also help make your environment feel brighter.
2. Keep Moving
Exercise doesn’t have to mean an intense workout. Walking, stretching, cycling, dancing, or doing a short workout at home can all be ways to stay active.
Autumn is also a great opportunity to enjoy seasonal activities such as walking through a park, hiking, or exploring local fall scenery.
3. Maintain a Routine
Seasonal changes can disrupt your usual schedule. Keeping consistent times for waking up, eating meals, working, relaxing, and going to bed can provide a sense of stability.
A simple routine can make everyday responsibilities feel more manageable, especially when motivation is low.
4. Stay Connected
As the weather gets colder, it’s tempting to spend more time alone. While quiet time can be valuable, staying connected with friends, family, coworkers, or community groups can also support your emotional well-being.
If you can’t meet someone in person, try a phone call, video chat, or simple text message to stay in touch.
5. Make Your Space Cozy
Your surroundings can influence how you feel. Autumn is a great time to make your home feel comfortable and inviting.
Try adding a warm blanket, playing relaxing music, enjoying a favorite book, or creating a comfortable space where you can unwind at the end of the day.
6. Make Time for Things You Enjoy
Don’t let your schedule become completely focused on work and responsibilities. Make room for activities that bring you pleasure or help you relax.
Cooking a seasonal meal, watching a favorite movie, visiting a local pumpkin patch, doing crafts, reading, or simply enjoying a cup of tea can provide small moments of enjoyment.
7. Pay Attention to Changes in Your Mood
It’s normal to have occasional difficult days, but persistent changes in mood, sleep, energy, motivation, or interest in activities are worth paying attention to.
If you notice that you’re struggling for an extended period or that your symptoms are interfering with everyday life, consider talking with a healthcare professional or mental health professional. You don’t have to wait until things become overwhelming before asking for support.
8. Be Kind to Yourself
There can be pressure to make every season productive, exciting, or picture-perfect. Remember that it’s okay to slow down.
Some days may be more difficult than others. Give yourself permission to rest, adjust your expectations, and take things one day at a time.
Embrace Autumn at Your Own Pace
Autumn doesn’t have to look the same for everyone. For some people, it may be a season filled with social activities and outdoor adventures. For others, it may be a quieter period that requires more intentional self-care.
The most important thing is to notice what your mind and body need and make space for those needs. Small habits—getting daylight, staying active, connecting with others, maintaining a routine, and making time for things you enjoy—can help support your mental well-being throughout the season.
And if autumn brings significant or persistent changes in your mood, remember that reaching out for professional support is a sign of taking care of yourself.
Be well,
Dr. Marsh
Pamela Marsh , Psy.D., is a fully licensed clinical psychologist in Huntington Woods , Michigan, with over 25 years of experience. She specializes in the treatment of mood and anxiety disorders. She can be reached at 248-860-2024 or pmarsh@marshpsychologygroup.com
Vicarious trauma, also called secondary trauma, is a type of post-traumatic stress disorder (PTSD) that occurs when people absorb the emotional weight of others’ distress. First responders, therapists, healthcare workers, and caregivers are especially vulnerable, but anyone consistently exposed to others’ suffering can be affected. As with other forms of PTSD, understanding the root of […]
Vicarious trauma, also called secondary trauma, is a type of post-traumatic stress disorder (PTSD) that occurs when people absorb the emotional weight of others’ distress. First responders, therapists, healthcare workers, and caregivers are especially vulnerable, but anyone consistently exposed to others’ suffering can be affected. As with other forms of PTSD, understanding the root of the issue and getting appropriate help is critical.
Symptoms of vicarious trauma mirror those of other forms of PTSD, such as intrusive thoughts, heightened anxiety, irritability, difficulty sleeping, or emotional numbness. Over time, these symptoms start to affect both personal and professional life.
Empathy is essential for those in a position of helping others, but continuous exposure to trauma can overwhelm emotional boundaries. Without an adequate strategy for dealing with these experiences, the brain and body can respond as though the trauma is personal.
Trauma therapy is a powerful tool for addressing vicarious trauma. Simply recognizing it as a real condition can address any feelings of shame or weakness. Practices like mindfulness, grounding exercises, and cognitive behavioral techniques can help. Additionally, it’s important to have a strong support system and prioritize self-care throughout your career.
Vicarious trauma is a serious concern, but recovery is possible thanks to trauma-informed mental health professionals who provide specialized therapy for caregivers and first responders. Are you in need of some extra support? Reach out today to learn how a trauma therapist from our team can help you!
Social media is woven into our daily lives, offering a constant source of entertainment and opportunities for instant connection. But while social platforms have their benefits, they also carry risks—especially when used excessively or without awareness. Behind the humorous reel trends and beautifully curated feeds lies a growing mental health concern: social media addiction. And […]
Social media is woven into our daily lives, offering a constant source of entertainment and opportunities for instant connection. But while social platforms have their benefits, they also carry risks—especially when used excessively or without awareness. Behind the humorous reel trends and beautifully curated feeds lies a growing mental health concern: social media addiction. And it might be too late for you.
Even if you’re not “addicted,” high amounts of social media use can subtly impact your mood, confidence, and cognitive functioning in ways you might not expect. For example…
Increased anxiety – A doomscrolling habit and constant exposure to distressing news keeps the nervous system in a heightened state.
Damaged self-esteem – Seeing highlight reels from others’ lives makes it easy to compare yourself, which can trigger feelings of inadequacy and worthlessness.
Disrupted sleep – Chances are you’ve scrolled into the wee hours of the morning without realizing. Don’t make a habit of it! Late-night use of screens exposes you to blue light, which interferes with melatonin and restful sleep.
Reduced attention span – The fast-paced, instant gratification nature of content consumption rewires the brain to switch topics more readily, making it harder to focus. You may have already noticed how easily you become distracted.
These effects often go unnoticed until you’re rarely seen without your phone in hand. You start feeling mentally foggy, emotionally drained, or overwhelmed without knowing why.
So, you’ve determined there’s a problem. The good news is you don’t have to quit social media entirely. Our team is here for you! Therapy can teach you to set healthy boundaries and replace compulsive scrolling with habits that balance rather than unbalance you. Ready to take your life back from the screens? Reach out today to talk with a mental health professional about social media addiction and reclaim your attention!
We’ve all had those days when the alarm goes off and we lie in bed, feeling depleted of our energy, and maybe even our good mood. We think to ourselves, “I’m not really sick, but I just need a break from real life today.” While taking a sick day is common when you are feeling […]
We’ve all had those days when the alarm goes off and we lie in bed, feeling depleted of our energy, and maybe even our good mood. We think to ourselves, “I’m not really sick, but I just need a break from real life today.” While taking a sick day is common when you are feeling physically unwell, what’s not as common – but perhaps should be – is taking a mental health day when you are feeling mentally and emotionally unwell.
Now many, if not most, companies do offer their employees personal days with no questions asked. But many people save these days for what seems like real-life emergencies. They feel guilty if they use one of these days to simply rest and relax their mind.
The truth is, taking a mental health day from work or school can be extremely important for your overall well-being. It can help you avoid burnout, improve your mood, help you get some much-needed rest, and rejuvenate you so you can tackle “real life” once again.
So how do you know when you are really in need of a mental health day and when you’re just feeling a bit lazy and unmotivated?
Stress
You’ve been feeling overwhelmed and irritable.
You Just Feel… Off
Sometimes we don’t feel like ourselves, but we can’t quite put our finger on what’s wrong. We know we feel anxious and like the world is a bit too much. This is a sure sign you need a break.
Getting Sick More Often
Are you dealing with a cold that “just won’t go away?” When we are stressed, our immune systems become compromised, and it’s harder for us to fight off the common cold.
The bottom line is you should never feel guilty for taking some time for your mental health. I encourage you to take a mental health day every once in a while. Sometimes it’s the absolute best thing we can do for ourselves.
And if you find a mental health day didn’t quite do the trick, you may have more going on in your life that requires more hands-on treatment. If you like the idea of speaking with someone about whatever is bothering you, please get in touch with me so we can discuss treatment options.
SOURCES:
Healing from depression can feel overwhelming, especially if professional support isn’t accessible. While therapy is a powerful resource, not everyone has the time or money to dedicate to this form of healing. On the other hand, journaling is a free and effective tool to begin understanding and expressing your thoughts. Writing prompts around depression can […]
Healing from depression can feel overwhelming, especially if professional support isn’t accessible. While therapy is a powerful resource, not everyone has the time or money to dedicate to this form of healing. On the other hand, journaling is a free and effective tool to begin understanding and expressing your thoughts. Writing prompts around depression can help you bypass the mental fog you’re dealing with and focus on healing.
Do You Need to Be a Writer to Benefit From Journaling?
You don’t need to be a writer to benefit! Simply engaging with thoughtful journal prompts daily or weekly can start shifting your mindset and clarifying your emotions when things get tough. Here are a few prompts to help you get started:
“What would I say to a friend who felt like I do right now?”
“What does my depression need me to know today?”
“What used to bring me joy, and how might I reconnect with it?”
“What thoughts have been weighing on me the most this week?”
“How would I like to feel three months from now?”
Journaling can become an empowering routine that supports awareness and emotional release, especially during hard moments when connection feels distant. Use these prompts as a safe space to explore your inner world when bad feelings creep up.
Go a Step Further With Depression Therapy
Working with a mental health provider adds structure and insight to your healing journey. If you’re ready to go deeper, therapy can help uncover the root causes of your depression and offer you tools to create lasting change. Our team is here to support your comfort and growth—reach out to begin your path forward with depression therapy.
For many of us, college was absolutely the best time in our lives. The freedom and friendships made those four years incredibly special. But college isn’t all sparkles and unicorns. For others, college is a completely different and often negative experience. As fun as it can be, it’s also incredibly stressful, especially when it comes time to […]
For many of us, college was absolutely the best time in our lives. The freedom and friendships made those four years incredibly special. But college isn’t all sparkles and unicorns. For others, college is a completely different and often negative experience.
As fun as it can be, it’s also incredibly stressful, especially when it comes time to take an exam. The bigger and more important the exam is, the more we tend to suffer from anxiety, and the less likely we are to do our best.
If this scenario sounds all too familiar to you, then use the following tips and exercises to help lower your anxiety before the next big exam you take:
1. Breathe Deeply
When we feel fear, our body can go into an adrenaline-fueled panic mode. This chemical and physical reaction is how our ancestors survived numerous threats. But in this state, our minds do not function properly. In fact, they often go completely blank.
When we take slow, deep breaths, we help our bodies go from the survival response to a relaxed response. This helps the blood flow back into our brain and helps us focus on the task at hand.
2. Change Your Perspective
Most of us think of tests as something designed specifically to trick us. The truth is, if you have studied and are totally prepared, then the test is actually an opportunity for you to show off how much you know.
The other truth is your professors WANT you to pass. When you pass, they look good. So stop going into the exam with a negative attitude and go in feeling confident and knowing your teachers want you to do well.
3. Start Strong
To set the right tone for the test, scan it to find those questions you are 100% sure about and answer those first. This will help you feel confident and put your mind into a free-flow thinking state.
4. Be Realistic
What is your history of taking exams? Have you generally done well in the past? Are you a good student that makes an effort? If so, remind yourself of these facts. It’s easy to have dramatic and unrealistic ideas floating around in your head right before an exam. Thoughts like, “I’m gonna fail and then I won’t pass the class and I won’t get my degree and will end up working at Starbucks the rest of my life if I’m lucky.”
This likely won’t happen so don’t make an already stressful situation worse by being unrealistic.
5. Exercise
Exercise the morning before your exam. This will not only release built-up tension in your muscles (make sure to stretch after your workout), but it will also release “feel-good” endorphins that will put you in a better frame of mind.
If you would like some extra help handling the stressors of academic life, please reach out to me today to schedule an appointment.
Sources:
https://psychcentral.com/lib/9-ways-to-reduce-anxiety-right-here-right-now/
https://www.psychologytoday.com/us/blog/in-practice/201502/test-anxiety-quick-tips
Between hormonal fluctuations and societal expectations, women and men have very different experiences with their mental health. Despite growing awareness, society is still working on addressing women’s issues with the nuance they require. Some institutes, hoping to improve the situation, have begun to offer women-centered care, such as specialized therapy for women’s issues. If you’re […]
Between hormonal fluctuations and societal expectations, women and men have very different experiences with their mental health. Despite growing awareness, society is still working on addressing women’s issues with the nuance they require. Some institutes, hoping to improve the situation, have begun to offer women-centered care, such as specialized therapy for women’s issues. If you’re tired of being dismissed or judged for seeking thoughtful mental health support, our office might be a good option for you.
Women are more likely to be diagnosed with anxiety, depression, and certain trauma-related disorders. Yet their symptoms are also more likely to be misdiagnosed or minimized. As a result, too many women deal with delayed or negligent care. Some of the conditions that disproportionally affect women include:
Postpartum depression – Affects 1 in 7 women after childbirth
Premenstrual dysphoric disorder (PMDD) – A severe form of PMS with intense emotional and physical symptoms
Anxiety and depression – Often tied to hormonal, social, and home life stressors
Eating disorders and body image concerns – Influenced by unrealistic beauty standards and early conditioning
These issues are compounded by an imbalance in caregiving roles, unequal access to healthcare, and a history of being underrepresented in clinical research.
Women’s issues therapists provide a safe space for the fairer sex to work through challenges, from hormonal shifts and relationship struggles to workplace discrimination or burnout. Therapy can include cognitive-behavioral work, trauma-informed care, or emotional support around major life transitions like motherhood or menopause.
If you feel overlooked or misunderstood in your mental health journey, you’re not alone—and you’re not imagining it. We offer therapy for women’s issues because of people like you! Reach out today to speak with a therapist who prioritizes women’s mental health
High-functioning anxiety can be difficult to recognize, even for those living with it. On the outside, a person may appear driven, punctual, organized, and calm under pressure. Internally, though, they are battling constant self-doubt, chronic stress, and a mind that never shuts off. Because their achievements mask the distress, many people with high-functioning anxiety go […]
High-functioning anxiety can be difficult to recognize, even for those living with it. On the outside, a person may appear driven, punctual, organized, and calm under pressure. Internally, though, they are battling constant self-doubt, chronic stress, and a mind that never shuts off. Because their achievements mask the distress, many people with high-functioning anxiety go undiagnosed and untreated.
Common Signs of High-Functioning Anxiety
Signs of high-functioning anxiety may include:
Overthinking and over-preparing for every situation
A persistent fear of failure despite accomplishments
Difficulty relaxing or feeling guilt when not being productive
Perfectionism and the need to always “do more”
Irritability or internal restlessness
Many people with high-functioning anxiety are successful students, professionals, or caregivers. Their anxiety fuels achievement, but at a high cost.
How Anxiety Therapy Can Help
Anxiety therapy can be a powerful resource for managing this condition. A licensed therapist can help you identify negative thought patterns and build healthier ways to respond to stress. Therapists can also help you set boundaries, process underlying trauma, and reconnect with your values beyond productivity. Evidence-based approaches like cognitive behavioral therapy (CBT), mindfulness, and acceptance and commitment therapy (ACT) are especially effective. These methods focus on building awareness of anxiety triggers, developing coping strategies, and reframing internal narratives.
You Deserve to Be More Than Just “Functioning”
High-functioning anxiety is a real thing, but you don’t have to live in this constant state of mental overdrive. Reach out today to speak with a therapist who specializes in anxiety therapy and discover what life feels like when peace becomes part of your success story.
Perfectionism is often praised as a strength, but behind the drive for flawless performance lies a dark side: anxiety, burnout, and low self-worth. At its core, perfectionism is less about doing your best and more about feeling like you’ll never be good enough, no matter how much you achieve. That’s not a healthy way to […]
Perfectionism is often praised as a strength, but behind the drive for flawless performance lies a dark side: anxiety, burnout, and low self-worth. At its core, perfectionism is less about doing your best and more about feeling like you’ll never be good enough, no matter how much you achieve. That’s not a healthy way to live. If your tendencies toward perfection are slowly draining you, it’s time to address the issue. The good news is that therapy can help.
Left unchecked, perfectionism can interfere with your work, relationships, and emotional well-being. It can also contribute to depression, chronic stress, eating disorders, and obsessive-compulsive tendencies. Signs to look out for include:
Constant self-criticism and fear of failure
Avoiding tasks you can’t do “perfectly”
Difficulty celebrating accomplishments
Burnout from unrealistic expectations
Seeking validation over satisfaction
Perfectionists often tie their worth to achievement and feel pressure to appear in control even when struggling. The result is a crippling cycle of stress and self-doubt.
Working with a personal therapist can help you identify where your perfectionist tendencies began and how they show up in your life. Therapy will teach you to shift rigid thought patterns and try healthier ways to pursue goals. Treatment may include:
Cognitive behavioral therapy (CBT) to reframe unrealistic standards
Mindfulness practices to stay present and grounded
Boundary-setting to protect your time and energy
Self-compassion tools to soften the voice of inner criticism
Letting go of perfectionism doesn’t mean settling for less—it means choosing peace over pressure. When you’re ready to explore your perfectionism and forge a healthier path forward, we’re here for you. Simply get in touch with our team to schedule your first individual therapy session. You deserve to breathe freely!
Panic attacks often strike without warning, sending someone with an anxiety disorder spiraling into a negative place. Symptoms include a racing heart, dizziness, shortness of breath, or a sense of impending doom. While this is not life-threatening, it can certainly feel like it when you’re clutching at your chest, gasping for breath! Therapy can help […]
Panic attacks often strike without warning, sending someone with an anxiety disorder spiraling into a negative place. Symptoms include a racing heart, dizziness, shortness of breath, or a sense of impending doom. While this is not life-threatening, it can certainly feel like it when you’re clutching at your chest, gasping for breath! Therapy can help by addressing the underlying anxiety contributing to these attacks, but to deal with panic attacks in the moment, you can make use of grounding techniques.
When you’re hit with a panic attack, the immediate goal is to redirect attention away from feelings of panic and back to the present. Some common techniques for this include:
The 5-4-3-2-1 Method – Identify five things you see, four you feel, three you hear, two you smell, and one you taste
Deep Breathing – Slow, steady breaths to calm the nervous system
Sensory Anchoring – Hold something cold or textured to bring focus back to your body
While grounding techniques stop panic attacks in the moment, it’s not a long-term strategy. Instead, you might try therapy. A specialized type of therapy for panic disorders, such as Cognitive Behavioral Therapy (CBT), can reduce the severity and frequency of attacks.
Panic attacks can be frightening, but with the right tools, it’s possible to reduce the impact they have on you. If you’re struggling, reach out to a therapist specializing in anxiety therapy. Our practice would be happy to help! Schedule a consultation today to learn how therapy can improve your life with techniques to alleviate anxiety.