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Have you limited your communication and interactions with a family member, or stopped them entirely? If so, you’re not alone. According to statistics published by Psychology Today, over 25% of the U.S. population is currently estranged from a family member, and more than 43% have experienced family estrangement at some point during their lives. In […]
Have you limited your communication and interactions with a family member, or stopped them entirely? If so, you’re not alone. According to statistics published by Psychology Today, over 25% of the U.S. population is currently estranged from a family member, and more than 43% have experienced family estrangement at some point during their lives.
In many cases, estrangement is necessary, such as when neglect and abuse have occurred. Many families also become estranged after divorce, incarceration, illness, or death, or due to conflicts about religion, partners, and lifestyle choices. Unfortunately, even if you feel that it’s important to cut off contact with a family member, estrangement can still take a toll on your mental health. For example, estrangement can often lead to:
Although estrangement can result from a singular event, it often develops over time. Family members may separate, reconcile, and then repeat that cycle over and over again. When this happens, the resulting lack of closure can also impact the involved parties’ mental health.
Estrangement can take quite a toll on our lives, so if you’re currently estranged from a parent, a sibling, a child, or another loved one, it’s important that you prioritize your own mental health and well-being. One of the best things you can do is speak to a therapist who specializes in estrangement—once you’ve told them about your personal situation, they’ll be able to provide you with customized advice on how to move forward. Contact us today to schedule an appointment with one of the caring therapists at our practice.
As spring approaches, you might have the urge to thoroughly clean your home. Known as “spring cleaning,” this ritual commonly involves getting rid of items you no longer need and paying attention to areas that you often miss during regular cleaning sessions (for example, your baseboards, grout, and window treatments). Spring cleaning offers numerous physical […]
As spring approaches, you might have the urge to thoroughly clean your home. Known as “spring cleaning,” this ritual commonly involves getting rid of items you no longer need and paying attention to areas that you often miss during regular cleaning sessions (for example, your baseboards, grout, and window treatments).
Spring cleaning offers numerous physical benefits—in addition to providing a workout, it can help rid your home of dust, mildew, pet dander, pollen, and pollutants. But did you know that spring cleaning can also improve your mental health? Here’s how:
While spring cleaning can often be a great first step to take toward improving your mental health, sometimes you need some extra help. An experienced therapist—like the ones at our practice—can help you address any areas in which you’re struggling and achieve a better quality of life overall. Contact us today to schedule a consultation with one of the caring providers on our team.
If you’re looking to improve your mental health and overall well-being, one of the best things you can do is track how you’re feeling. Not only does this allow you to identify any issues you might be experiencing and set goals for how to resolve them, but it can also help you analyze how you’re […]
If you’re looking to improve your mental health and overall well-being, one of the best things you can do is track how you’re feeling. Not only does this allow you to identify any issues you might be experiencing and set goals for how to resolve them, but it can also help you analyze how you’re progressing toward those goals. Here are some tips for how to track your mental health:
Once you’ve started tracking your mental health, you may find that you need a professional to help you achieve your goals. You’ll find exactly what you’re looking for at our practice. Our therapists are highly experienced and will supply you with the individualized, patient-focused care that we’ve come to be known for. Contact us today to request an appointment.
These days, many people focus on their physical health. But few give much attention, if any, to their mental health. What does mental health refer to? Mental health describes a person’s overall psychological health and well-being. It has much to do with the way you feel about yourself, your ability to manage your emotions, how […]
These days, many people focus on their physical health. But few give much attention, if any, to their mental health.
What does mental health refer to? Mental health describes a person’s overall psychological health and well-being. It has much to do with the way you feel about yourself, your ability to manage your emotions, how you deal with challenges and the relationships you nurture.
While most people will experience mental health challenges at some point in their life, those who give no attention to their mental health could experience anxiety and depression. If focusing on mental health is a new topic for you, here are some tips to help you along:
Don’t Isolate
Nothing keeps our mood elevated like the feeling of being connected – truly connected – to other people. While texting and social media have their place, be sure to spend quality face-to-face time with friends and loved ones.
Make R&R a Priority
Are you someone that burns the candle at both ends? Most people are. Good mental health requires you to get enough leisure time so you can rest and contemplate. If you’re guilty of being “too busy,” start spending more time relaxing.
Eat Healthy
Have you ever noticed when you eat processed comfort foods, you tend to feel unwell physically and mentally? Sugary foods are bad for our mental health. That’s why it’s so important to eat wholesome, nutritious foods like grassfed meats and organic fruits and veggies!
Stay Active
Physical activity is as important for your mental health as it is for your physical health. Regular exercise can relieve stress, elevate mood, and even help you get a better night’s sleep.
These are just some of the ways you can ensure your mental health is optimized. You may also want to speak with a licensed mental health therapist who can provide tools and a safe space to work through what’s troubling you.
If you’d like to explore treatment options, please give my office a call.
SOURCES:
http://www.bcmhsus.ca/about/news-stories/stories/10-tips-to-boost-your-mental-health
https://www.mhanational.org/31-tips-boost-your-mental-health
https://www.verywellmind.com/things-you-can-do-to-improve-your-mental-focus-4115389
If we’re honest, most of us would admit we look at some form of digital screen more than we do the face of our friends and loved ones. From our phones to iPad, laptops and flatscreen TVs the size of an entire wall, screen time for most people is definitely on the rise. But what […]
If we’re honest, most of us would admit we look at some form of digital screen more than we do the face of our friends and loved ones. From our phones to iPad, laptops and flatscreen TVs the size of an entire wall, screen time for most people is definitely on the rise. But what exactly are the mental health effects of all of this screen time?
Sleep Deprivation
Without realizing it, many of us are hampering our natural sleep cycle with so much screen time. Our electronic devices emit a blue light that interferes with our production of melatonin, the sleep hormone. Screen time before bed will make it very hard to fall asleep. And a lack of quality sleep can cause our mood to dip and make it hard for us to deal with everyday stressors.
Impaired Social Skills
There is a bit of irony when it comes to screen time. We’re on our devices more and more as a way to connect with others. And yet, in reality we are alone when socializing digitally. Fewer real-life social interactions can lead to social anxiety and loneliness.
Poorer Emotional Regulation
Too much time on our devices affects our ability to register and process our emotions. Exposure to aggressive or violent media, for example, can impair our emotional judgment of real life events. It can also trigger our own aggressive tendencies.
Lower Self-Esteem
Social media platforms are where we go to compare ourselves to others. Often when scrolling through our timelines, we perceive everyone else to have their act together, to be happier, healthier and more successful. Doing this day after day can take a real toll on our self-esteem.
If you think you’re spending too much time in front of your screens, there are some steps you can take. First, make a commitment to keep TVs and all other devices out of your bedroom so you can ensure a good night’s rest.
Make dinner time with the family a “screen-free zone.”
And finally, take up some new hobbies, connect with old friends and try to get outdoors more. Your mental health will thank you.
SOURCES:
https://www.adventhealth.com/blog/how-screen-time-affects-mental-health
https://www.opal.so/blog/screen-time-and-mental-health
https://health.usnews.com/health-care/patient-advice/articles/2018-03-16/is-screen-time-a-serious-threat-to-mental-health
Have you heard about the concept of mindfulness? It involves being aware of the thoughts, feelings, and physical sensations that you’re experiencing at any given time (this is commonly referred to as “present moment awareness”). Practicing mindfulness offers numerous benefits, including: Reduced stress, anxiety, and depression Increased sense of well-being Enhanced cognitive abilities Slowed […]
Have you heard about the concept of mindfulness? It involves being aware of the thoughts, feelings, and physical sensations that you’re experiencing at any given time (this is commonly referred to as “present moment awareness”). Practicing mindfulness offers numerous benefits, including:
Many people meditate by focusing on their breath—pay attention to how it feels as you inhale and exhale, and whenever you notice that your mind has wandered, acknowledge the distraction as a passing thought and then refocus your attention on your breathing. When you first begin practicing mindfulness, you may be able to do this for only a few minutes, but your sessions will likely get longer over time.
You can incorporate mindfulness techniques into your daily life by practicing present moment awareness when you’re:
If you’re having trouble, you may want to consider downloading an app that will guide you through the meditation process. Or, set some alarms on your phone that will remind you to meditate at certain times throughout the day.
If you’d like to know more about mindfulness techniques and the benefits of present-moment awareness, contact us today. We’ll be happy to schedule a therapy session at a date and time that works for you.
Many people think of burnout as simply being incredibly tired after a long week or month of work or school studies. But burnout is much more than a physical exhaustion; it has in fact been called the “triad of depersonalization, emotional exhaustion, and feelings of detachment.” Here are some additional signs of burnout: […]
Many people think of burnout as simply being incredibly tired after a long week or month of work or school studies. But burnout is much more than a physical exhaustion; it has in fact been called the “triad of depersonalization, emotional exhaustion, and feelings of detachment.”
Here are some additional signs of burnout:
Pessimism
Pessimism is a major red flag that someone is experiencing burnout. And they won’t just feel pessimistic about whatever it is that is causing them big stress (job, school, relationship), they will feel pessimistic about life and the world at large.
Sleep Issues
Burnout makes it incredibly hard to get a good night’s rest. Either a person finds it hard to fall asleep, lying there wide awake for hours, or they fall asleep but then wake up throughout the night. When we don’t get enough quality sleep, it makes it difficult to cope with stress, which makes it hard to sleep, and the vicious cycle continues.
Sudden Physical Ailments
A major sign of burnout is suddenly experiencing physical symptoms that you never have before. For instance, many of my clients, with no prior history of GI upset or headaches, will begin to have chronic issues.
Burnout shouldn’t be taken lightly. You shouldn’t try to ‘tough it out’ and get on with things. Now is the time to make your mental health a priority. If you would like to speak with someone about what has been bothering you, please reach out to me.
Sources:
https://www.everydayhealth.com/burnout/unusual-signs-of-burnout/
https://positivepsychology.com/burnout/
https://www.psychologytoday.com/us/basics/burnout
The holidays are just around the corner, and many of us are struggling to come up with gift ideas our friends and family will love. With so many people dealing with stress and anxiety these days over the recession, layoffs and threat of nuclear war, the best gift you can give this season is the […]
The holidays are just around the corner, and many of us are struggling to come up with gift ideas our friends and family will love. With so many people dealing with stress and anxiety these days over the recession, layoffs and threat of nuclear war, the best gift you can give this season is the gift of mental health.
With this in mind, here are some very thoughtful, practical and creative gifts ideas for loved ones who may be struggling with stress or anxiety:
1. Weighted Blankets
Weighted blankets have been shown to decrease a person’s anxiety. The weight of the blanket applies gentle pressure to the body, eliciting the same response as a hug or cuddle. These blankets are also great for helping people with sleep issues.
2. Art Supplies
Some people, adults and children alike, have a hard time expressing how they feel through language. But expression through art helps people get their feelings out.
Why not head to your local craft store and get your loved one something to help them tap into their creative side. It could be a paint set, adult coloring book, or modeling clay. Creating art has a meditative and calming effect as well.
3. Journal
Some people need to write things down in order to process them. You can find really nice journals for under $20 for that person in your life who is introspective and needs to get those thoughts, feelings and ideas onto paper.
4. Meditation & Mindfulness Subscription
Practicing mindfulness and meditation has been shown to provide mental, physical and emotional benefits. But it can be hard to get started with the practice. Help your loved one find Zen and calm with a subscription to a meditation and mindfulness app.
5. Mind Over Mind
There are many wonderful mental health books out there. One I recommend is called Mind Over Mind, which uses proven Cognitive Behavioral Therapy (CBT) exercises to shift an individual’s feelings, thoughts and behaviors.
And if you or your loved one would like to explore CBT with a licensed therapist, please reach out to me. Sometimes talking to someone can really make all the difference.
SOURCES:
https://www.choosingtherapy.com/mental-health-gifts/
https://www.huffpost.com/entry/gifts-struggling-mental-health_l_5fc8f6ecc5b6933ec7dd0b9e
https://www.healthline.com/health/mental-health/gift-guide-ideas
Therapy is a wonderful way to explore your inner world, process your feelings, and inspire transformation. But what my clients often tell me is that a day or so after our session, they begin to feel a little lost and anxious again. It’s important to support the progress you’ve made with your therapist in […]
Therapy is a wonderful way to explore your inner world, process your feelings, and inspire transformation. But what my clients often tell me is that a day or so after our session, they begin to feel a little lost and anxious again.
It’s important to support the progress you’ve made with your therapist in between your sessions. Here is what I advise my own clients to do in between our sessions:
Keep Your A-ha Moments in Mind
Therapy is a space for profound A-ha moments. It’s important to hold onto those in the days after your session. Think more deeply about what was uncovered and see if any other pieces of information come to the surface. It’s a great idea to have a dedicated notebook to jot down anything that may come to you. Bring this with you to your next session so you can share your additional insights with your therapist.
Read
Ask your therapist to recommend some helpful books, blogs, or articles that may offer deeper insights into your issue. While reading about your issue will not resolve it on its own, it’s a great way to supplement your therapy sessions.
Journal
I have been an advocate for journaling for quite some time, so I was thrilled when research in the Journal of the American Medical Association stated that journaling has both mental and physical benefits. Journaling not only helps to manage stress and reduce anxiety, but it also can alleviate the symptoms of depression.
If you did just these three things, you would find your time in between sessions would be more enjoyable and help to facilitate further positive change.
SOURCES:
https://www.foundationscounselingllc.com/blog/what-to-do-between-therapy-sessions.php
https://themighty.com/topic/mental-health/mental-health-support-tools-to-use-between-therapy-sessions/
Part I: Understanding Different Types of Depression and How They Are Treated
Depression is something many of us have heard about, and it’s more common than you might think. But did you know that there are different types of depression, each with its own features and ways of being treated? In this article, we’ll explore these various types.
Types of Depression:
1. Major Depressive Disorder (MDD):
This is what often comes to mind when we think of depression. It’s when someone feels intensely sad, loses interest in things they used to enjoy, struggles with sleep and eating, and often feels worthless. It is not merely a fleeting case of the blues but a pervasive and often debilitating condition.
Individuals with MDD may find it challenging to engage in their daily lives, affecting their work, relationships, and overall quality of life. Treatment for MDD typically involves a combination of psychotherapy and pharmacotherapy.
2. Persistent Depressive Disorder (Dysthymia):
Persistent Depressive Disorder, also known as Dysthymia, presents a different facet of depression. Unlike the acute onset of MDD, Dysthymia is characterized by a chronic, low-grade depressive state that persists for at least two years. It may not be as severe as MDD, but its chronicity can lead to substantial impairment in daily functioning and a pervasive sense of dissatisfaction.
3. Seasonal Affective Disorder (SAD):
Seasonal Affective Disorder, or SAD, exhibits a unique pattern of depressive symptoms that occur seasonally, often during the winter months when there is reduced exposure to natural sunlight. This condition underscores the influence of environmental factors on mood regulation.
Comprehensive Therapeutic Approaches:
1. Psychotherapy:
Psychotherapy remains a cornerstone in the treatment of depression across its various forms. Its flexibility allows therapists to tailor interventions to the individual’s specific needs.
– Cognitive-Behavioral Therapy (CBT): CBT is an evidence-based approach that focuses on identifying and challenging negative thought patterns and behaviors. It equips individuals with practical coping strategies and skills to manage depressive symptoms effectively.
– Interpersonal Therapy (IPT): IPT concentrates on improving interpersonal relationships and communication. It helps individuals identify and address conflicts or difficulties in their interactions with others, which may contribute to their depressive symptoms.
– Dialectical Behavior Therapy (DBT): DBT is particularly beneficial for individuals with mood disorders and emotional dysregulation. It emphasizes mindfulness, emotion regulation, interpersonal effectiveness, and distress tolerance.
2. Pharmacotherapy:
Antidepressant medications play a crucial role in managing depression, especially in cases where symptoms are severe or significantly impacting an individual’s functioning.
– Selective Serotonin Reuptake Inhibitors (SSRIs): SSRIs are a class of antidepressants that increase the availability of serotonin in the brain. They are often considered a first-line treatment due to their effectiveness and relatively mild side effects.
– Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs): SNRIs, like SSRIs, affect neurotransmitters in the brain and are another option for individuals with depression.
– Atypical Antidepressants: This category includes medications with diverse mechanisms of action. They may be prescribed when other antidepressants are not effective or cause intolerable side effects.
3. Lifestyle Modifications:
Encouraging individuals to make positive lifestyle changes can significantly impact their experience of depression.
– Exercise: Regular physical activity has been shown to release endorphins, which are natural mood lifters. Exercise also promotes overall well-being and can help alleviate depressive symptoms.
– Diet and Nutrition: A balanced diet rich in essential nutrients is crucial for optimal brain function. Omega-3 fatty acids, found in fish and certain nuts, have been associated with improved mood.
– Sleep Hygiene: Maintaining a consistent sleep schedule and creating a conducive sleep environment can help prevent sleep disturbances associated with depression.
4. Alternative Therapies:
While not typically considered primary treatments, some individuals find relief from depression through alternative and complementary therapies.
– Mindfulness Meditation: Mindfulness practices, such as meditation and deep breathing exercises, can help individuals manage stress and improve emotional regulation.
– Acupuncture: Some people report reduced depressive symptoms with acupuncture, although its effectiveness varies from person to person.
– Herbal Supplements: Certain herbal supplements, such as St. John’s Wort, have been studied for their potential antidepressant effects. However, it’s essential to use caution and consult with a healthcare provider before trying any herbal remedies, as they may interact with other medications.
– Light Therapy: Light therapy, or phototherapy, involves exposure to a bright light source that replicates natural sunlight. This therapy is particularly effective in mitigating the symptoms of SAD and restoring a more stable mood.
In conclusion, depression is a very real and treatable ailment. Often it requires a combination of the above approaches. Consulting with a mental health care provider is the first step toward healing.
– Claudia Coxx, LMSW
Claudia Coxx , LMSW is a clinical therapist at Marsh Psychology Group. She can be reached at 248-860-2024, ccoxx@marshpsychologygroup.com or https://marshpsychologygroup.com/claudia-coxx-lmsw/.