My WordPress Blog
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 seem 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:
Being single can be difficult at times. Dating, or trying to get dates, can be frustrating and discouraging. Meeting new people can be fun, but you might long for a close, long-term relationship with one other person. If you find yourself staring longingly at couples holding hands, it may be time to re-evaluate, and learn […]
Being single can be difficult at times. Dating, or trying to get dates, can be frustrating and discouraging. Meeting new people can be fun, but you might long for a close, long-term relationship with one other person. If you find yourself staring longingly at couples holding hands, it may be time to re-evaluate, and learn to appreciate the many benefits of single life. While being single can sometimes make you feel sad and lonely, there are times when its more beneficial for your mental health.
Many studies have shown that single people exercise more, and overall live healthier lifestyles. Whether it’s the spare time or the desire to look your best (or a combination of the two), single men and women tend to care more about their health and well-being. Exercise improves your mood by releasing endorphins and reducing cortisol, a stress hormone that can make you more susceptible to stress.
One of the best things about being single is that you have the opportunity to rediscover yourself. Your alone time will cause you to be more introspective and develop insight into what makes you happy, and what your core values are. As you take a walk through a park or enjoy a cup of coffee alone, you can re-evaluate your goals. As you learn to feel comfortable in your own company, you’ll discover that happiness comes not from another person, but from within.
Single adults have more time to network with others and develop outside friendships. You can schedule more time to be with (or make) friends, joining friends for birthdays and weekend trips that will make lifelong memories. In 2009, the Journal of the National Medical Association conducted a study that showed people without social support were more likely to suffer from anxiety or depression. Friendships reduce stress and anxiety, while increasing happiness and confidence.
As a single person, you have additional time that you can use to develop new hobbies and interests. If you’ve always wanted to join a yoga or a spin class, join a hiking group or book club, you have time to dive in to new hobbies. Research shows that participating in hobbies can improve your mood and your ability to cope with stress.
If you’re single and struggling with sadness or loneliness a licensed therapist can help. Give my office a call today and let’s schedule a time to talk.
If you’re someone who spends most of the night tossing and turning and checking the time on the clock, you’re definitely not alone. According to the National Institutes of Health, close to 20% of Americans suffer from some kind of sleep disorder. That’s a lot of people walking around cranky and groggy! Symptoms of Insomnia […]
If you’re someone who spends most of the night tossing and turning and checking the time on the clock, you’re definitely not alone. According to the National Institutes of Health, close to 20% of Americans suffer from some kind of sleep disorder. That’s a lot of people walking around cranky and groggy!
Symptoms of Insomnia
People troubled by insomnia experience difficulty falling asleep, staying asleep, or getting back to sleep when they wake up at a very early hour. These sleep disturbances cause stress and anxiety, and make every day activities like working, remembering, and thinking clearly very challenging. Insomnia also typically causes irritability and fatigue. Persistent insomnia may also be a contributing factor of depression.
Causes of Insomnia
Insomnia is a complex condition that is still being studied. So far we do know that there are certain conditions that make people more prone to insomnia:
– Age – people over 60 are more susceptible
– Gender – females, on average, are more susceptible
– A history of depression can make you more susceptible
The main culprits of insomnia are:
– Jet lag
– Shift work
– Anxiety
– Grief
– Depression
– Stress
– Stimulants like nicotine, caffeine, and alcohol taken too soon before bed
– An overactive thyroid
– Steroid use
– Certain prescription medications (if you’re currently taking any, speak with your doctor about insomnia side effects)
– Restless leg syndrome
– Menopause and hot flashes
– Gastrointestinal conditions such as heartburn
– Conditions that make it hard to breathe like asthma and sleep apnea
– Chronic pain
As I mentioned, depression is one of the most common causes of chronic insomnia. In these cases, cognitive behavioral therapy (CBT) can help. CBT targets the thoughts and actions that are disrupting your sleep night after night. This therapeutic strategy encourages good sleep habits while relieving anxiety.
Some therapists may use a combination of relaxation therapy and biofeedback to reduce anxiety in clients. Others may employ different strategies like breathwork and positive thinking.
Therapists recognize that each client is an individual with individual needs. One-on-one talking therapy will help a therapist determine the specific causes – in some cases there may be multiple culprits – and put together a comprehensive strategy for relief.
If you are suffering from insomnia and would like to explore cognitive behavioral therapy, please get in touch with me. I’d be more than happy to discuss how I may be able to help you get the rest you need.
One only needs to read a few lines from poets such as Frost, Wordsworth, and Thoreau to recognize the love for and connection to nature human beings have always had. Nature stirs our souls and imagination and brings beauty to our everyday lives. But it turns out, nature also brings a slew of benefits to […]
One only needs to read a few lines from poets such as Frost, Wordsworth, and Thoreau to recognize the love for and connection to nature human beings have always had. Nature stirs our souls and imagination and brings beauty to our everyday lives. But it turns out, nature also brings a slew of benefits to our mental and physical health.
Research is now clearly indicating that spending time outdoors can have a positive impact on our health. Whether you bike, hike, or simply sit under a tree enjoying the sights and sounds, time in nature has shown to reduce stress, slow heart rate, improve pain, lower cortisol, and stimulate the immune system by boosting the production of natural killer cells that fight disease and infection.
In addition, time outside means time in the sun, and THAT means getting a nice boost of vitamin D, which can do everything from preventing disease, make our bones and teeth stronger, and improve our mood.
Ecotherapy, which is also sometimes referred to as nature therapy, is a practice in the emerging field of ecopsychology. The idea behind this practice is that many modern people, whether they are aware of it or not, feel a massive disconnect from the natural world. When you think about it, our ancestors spent hundreds of thousands of years living WITH nature, feeling it under their bare feet, being outside, ebbing and flowing with the shifts in seasons.
But today, most of us are only connected to a digital device. Ecotherapy gets us away from our screens and out into the beauty of the natural world. Many clinicians, including myself, believe that the earth has a natural ability to balance us. When we get back in touch with the systems of nature, we can experience improved mental health.
If you are feeling out of sorts and like the idea of trying ecotherapy, you can simply spend more time outside. If you would like someone to help you reconnect with nature, please get in touch with me. I am a big proponent of nature therapy and use it in my practice.
SOURCES:
People with mental and physical disabilities have been using service animals and emotional support animals for decades. According to the Americans with Disabilities Act (ADA), under Titles II and III, a service animal “is any dog specifically trained to do work or perform tasks for the benefit of an individual with a disability including a […]
People with mental and physical disabilities have been using service animals and emotional support animals for decades. According to the Americans with Disabilities Act (ADA), under Titles II and III, a service animal “is any dog specifically trained to do work or perform tasks for the benefit of an individual with a disability including a physical, sensory, psychiatric, intellectual or other mental disability.”
But it’s not just trained service animals that can help us cope with life’s challenges, all pets seem to have the ability to calm us, center us, and just make us feel all around better about being on the planet.
Indeed, there are many mental health benefits of having a pet, and here are some of them:
Petting Reduces Stress
Your dog or cat may love when you pet them, but it turns out it’s equally beneficial to you as well! Rhythmic petting has been shown to release oxytocin, the hormone related to stress and anxiety relief. Once this is released your blood pressure and cortisol levels will decrease and you’ll feel much better.
You Don’t Feel Alone
The only thing worse than actually being alone, is feeling alone when we’re around other people. So often we can be with friends and loved ones, yet feel totally disconnected.
But when we spend time with our pets, we feel like we’re with true companions. They make us feel happy, safe and secure. Perhaps it’s because they don’t judge us and love us unconditionally that allows us to connect in a way that is often not possible with other human beings.
Pets Help Us Be More at Peace
It’s hard for most people to be completely in the moment. We’re either regretting the past or worrying about the future. But when we engage with our pets, it helps us take our minds off of any negative stressors and focus them on the adorable fluffball in front of us.
They Help Your Body Release Feel Good Chemicals
When your dog rolls around on his back or your cat rubs her head under your chin, you can’t help but smile. And when you smile, your body releases serotonin and dopamine, which are nerve transmitters associated with calmness and happiness.
Don’t have a pet of your own at home? You can still gain these benefits by volunteering at a shelter. There are many animals out there alone who would love your companionship, and you’ll feel great in the process.
If you or a loved one is interested in exploring mental health treatment, please contact me today. While I’m not fluffy and don’t have a tail, I would be happy to speak with you about how I may be able to help you.
Positive Psychology is the science of well-being. It focuses on skills that foster good feelings and resilience. One of the most powerful and impactful area of positive psychology is the practice of gratitude.
Gratitude is defined as a sense of wonder, thankfulness, and appreciation for life. It consisted of 2 related steps:
Research shows that regular gratitude practice impacts both our psychology and bodies. First, gratitude has been shown to “ decrease rates of depression and stress, while enhancing positive mental states such as joy, optimism and tranquility”(Paquette, 2018). Second, people who regularly practice gratitude, have overall improved physical health, stronger immune systems, and reduced rates of stress-related illnesses. Third, our brains change structurally and chemically in ways that increase well-being.
Jonah Paquette, Psy.D.(2018) suggests a good place to start is to start noticing positive occurrences in our daily lives. The “Three Good Things” technique is a simple way to start a gratitude practice. You will need a few sheets of paper or a notebook and a pen/pencil for this exercise.
Three Good Things
Instructions: Before bed each night for 2 weeks
1) Write down three things that went well that day. They can be little or big things, there is no right answer. Example: I had a restful day off and feel relaxed.
2) Explain why you think this happened and or your contribution to the event. Example: I had a restful day because I kept the TV turned off and did not check my work email.
Try to challenge yourself not to repeat an entry over the next 2 weeks.
Shifting to a Gratitude Mindset
Once you feel comfortable noticing good things in your life, change your journal entries to reflect what you are grateful for, and explain your reasoning. This subtle adjustment adds a deeper meaning to your practice. It widens the “goodness” in your life to include an acknowledgment of an external source of goodness and an experience of being thankful. This shift deepens the positive impact on your mood and physical health.
References and resources:
The Happiness Tool Box by Jonah Paquette, Psy.D. 2018 PESI Publishing and Media, Eau Claire, WI.
https://greatergood.berkeley.edu/
Be Well,
Dr. Marsh
Pamela Marsh, Psy.D. is a licensed clinical psychologist at Marsh Psychology Group, in Huntington Woods, Michigan. She can be reached at pmarsh@marshpsychologygroup.com
If you suffer from anxiety, you know that awful feeling when heart races, you start to sweat, and you feel like you just want to run. According to the Anxiety and Depression Association of America, anxiety disorders are the most common form of mental illness in the United States, affecting roughly 40 million adults. While […]
If you suffer from anxiety, you know that awful feeling when heart races, you start to sweat, and you feel like you just want to run. According to the Anxiety and Depression Association of America, anxiety disorders are the most common form of mental illness in the United States, affecting roughly 40 million adults. While anxiety can feel debilitating, there are ways you can manage it.
When we feel anxious, our breathing becomes quicker and shallower. This way of breathing, in turn, makes us feel even more anxious. It’s a vicious cycle.
When you feel the anxiety start to come on, start to focus on your breath and begin to slow it down. Breathe in slowly and deeply for a count of 4, hold for a count of 4, then exhale slowly for a count of 4. Repeat this cycle three to five times until you feel yourself begin to calm.
Drinking or eating anything with caffeine in it can exacerbate your anxiety. Studies have even shown that caffeine can trigger an anxiety attack, so try and avoid or greatly limit consumption.
Studies have shown that just 20 minutes of exercise can reduce symptoms of anxiety. Not only does exercising make you feel good about yourself, it actually floods your body with feel-good endorphins, which can totally turn your mood around.
One of the worst parts of feeling anxiety is the feeling that you are out of control. One simple exercise to turn this around is to make a to-do list of small, easy-to-manage tasks. Crossing these tasks off your list will actually empower you and make you feel in control again.
When the plane of a nervous flyer hits turbulence, that nervous flyer must remind themselves that the plane is okay, and it is just a normal occurrence to hit turbulence. People who experience anxiety may also have to remind themselves that they are actually okay when an anxiety attack comes on. Simply tell yourself that you are experiencing anxiety but that you are, basically, okay, you are not going to die.
It can also be very beneficial to talk to someone about your anxiety issues. A therapist will be able to offer more tools and advice on how to cope and manage your anxiety.
If you or someone you love suffers from anxiety and would like to explore treatment options, please be in touch. I would be happy to discuss how I may be able to help.
When we’re young, life transitions are fun and empowering. We go from crawling to walking, walking to running. We start with training wheels but soon no longer need them. As we age we graduate into higher grades and become more independent. But as adults, life transitions can feel not so fun and far from empowering, […]
When we’re young, life transitions are fun and empowering. We go from crawling to walking, walking to running. We start with training wheels but soon no longer need them. As we age we graduate into higher grades and become more independent.
But as adults, life transitions can feel not so fun and far from empowering, because life transitions can often include loss: loss of a job, a marriage, and loved ones. During these life transitions, we can feel out to sea, completely at the mercy of the tides that seem to be tossing our lifeboat around.
If you are feeling stressed and overwhelmed right now because you are facing one or more life transitions, here are some ways you can navigate these choppy waters:
Slow Down
Have you noticed that the pace of life has picked up? Most likely your heartbeat and breathing have also picked up as a response. It’s time to slow down.
As simple as it may sound, slow, deep breaths are a powerful way to tell your body that everything is okay. Right now, your body is in “fight or flight mode,” as you subconsciously, and maybe even consciously, feel you are being attacked. Making time each day to be still, away from the noise and chaos to breathe deeply and slowly, will slow down your heart rate and make you feel calm and peaceful.
Embrace Uncertainty
I know, it seems completely counterintuitive if not downright impossible. But when we surrender control and embrace the unknown, with an almost scientific curiosity about outcomes, we feel positive emotions (curiosity, wonder) instead of negative emotions (lost, out of control).
Acknowledge the Cycles of Life
Someone once said, “This too shall pass.” Life, like weather, has seasons. While you may feel stuck right now and like nothing is going the way you hoped or planned, recognize the truth, which is, this too shall pass. Transitions are just that, an uncomfortable bridge from one part of life to the next.
Fall Back on Traditions
Rites of passage have been used for thousands of years in all cultures to help people transition from one place in life to another. It’s time to call upon this ancient wisdom of our ancestors and empower ourselves.
Rites of passage put us in the driver’s seat. We can acknowledge that things MUST change because we intuitively understand that the human journey is all about facing challenges and becoming new versions of ourselves.
Life, such as it is, throws us curve balls and sadness and things that cast fear and doubt into our vision. This is natural and no one escapes.
But there ARE ways to navigate these challenges. Try these three tips. And if you’d like additional help along your journey, please get in touch with me.
SOURCES:
There are plenty of things that occur in our daily lives that cause us stress: commuter traffic, hassles at work, and tension in our personal relationships to name just a few. If we don’t find healthy ways to deal with this stress, it can fester, eventually causing anxiety, depression, and even health issues such as […]
There are plenty of things that occur in our daily lives that cause us stress: commuter traffic, hassles at work, and tension in our personal relationships to name just a few. If we don’t find healthy ways to deal with this stress, it can fester, eventually causing anxiety, depression, and even health issues such as hypertension and heart disease.
One of the best ways to beat stress is through mindfulness meditation. This practice helps train you to keep your attention “in the now.” By training your mind to stay in the present moment, you stop it from ruminating on all of the things that bring you stress. While it can be challenging in the beginning, many practitioners of meditation receive amazing benefits:
If you’re someone who suffers from a lack of sleep, you know how it can affect your mood and ability to focus clearly. Research has found that in adults diagnosed with sleep disturbances, meditation improves the quality of sleep obtained each night.
Studies have also found that mindfulness meditation can reduce the cortisol levels produced in the body. Cortisol is a stress hormone. When levels of cortisol remain high, it can negatively impact your health.
Many older adults experience loneliness and isolation due to the loss of their spouse combined with an inability to lead an independent social life. One study found that an 8-week mindfulness-based stress reduction (MBSR) program decreased loneliness and related pro-inflammatory gene expression in seniors.
These are only a handful of the many benefits of practicing meditation.
Starting a meditation practice does not have to feel overwhelming and it doesn’t require you to make big lifestyle changes. It simply requires you to dedicate 10-20 minutes each day in your practice.
You may want to look for group meditation classes in your local area to get a feel for how it works. There are also plenty of guided meditations online to choose from.
The biggest thing to remember is that it is called a meditation practice for a reason: you won’t get it “right” right out of the gate. And truthfully, there is no right or wrong. There is only a desire and intent to let go of the chatter in your mind and focus on the present moment. That’s it. Once you get the hang of things, you too can experience some amazing benefits.
It’s a new year and many of us have committed to making changes that will allow our best selves to shine through. And in most instances, we know exactly how to get the help we need to facilitate this change. For instance, if we want to get into good physical shape, we know to head […]
It’s a new year and many of us have committed to making changes that will allow our best selves to shine through. And in most instances, we know exactly how to get the help we need to facilitate this change.
For instance, if we want to get into good physical shape, we know to head to our local gym and get help from a personal trainer. If we want to eat better to prevent disease, we ask our doctor to refer us to a licensed nutritionist.
And when we want to work on our mental and emotional health, we know we should seek support from a licensed mental health counselor. But finding the right one can seem overwhelming to many and stop them from getting the help they need.
With this in mind, here are some tips on finding the right therapist in your local town or city:
There was a time the topic of mental health was considered taboo. But luckily those days are behind us and many people are now open to seeking therapy. You may very well have a friend or family member who has or currently is working with a therapist they love.
If you already have a good relationship with a doctor, dentist, or anyone in the medical field who honors your confidentiality, they are a great resource to tap into about a mental health professional referral since they are connected to many people in the medial field.
If you happen to be one of those lucky individuals with an insurance company that has a stellar customer service department, you might want to ask them to suggest a therapist in your network whom they have vetted.
If you have no one you can personally ask, then you will need to perform an internet search for therapists in your local area. One of the best places to start your search is a website called Psychology Today. This site has a comprehensive list of therapists from around the country. To be listed on here requires a minimum of professional qualifications. In other words, a therapist cannot be listed on this site unless and until they can prove they have a legitimate advanced degree in their discipline and an up-to-date professional license or certification.
The beginning of the year offers all of us so much potential. Let this year be the year you deal with any issues you may be having so you can begin to live your best life!
If you live in the area and would like to explore treatment options, please reach out to me. I would be more than happy to discuss how I may be able to help.
SOURCES: