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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/.
Navigating the Delicate Terrain: Things to Say to Someone Going Through a Mental Health Crisis As a licensed social worker, I understand the importance of offering support and guidance to individuals facing a mental health crisis. When interacting with someone experiencing such a crisis, it is crucial to remain empathetic, compassionate, and patient. […]
Navigating the Delicate Terrain: Things to Say to Someone Going Through a Mental Health Crisis
As a licensed social worker, I understand the importance of offering support and guidance to individuals facing a mental health crisis. When interacting with someone experiencing such a crisis, it is crucial to remain empathetic, compassionate, and patient. Here are some key phrases and ideas to help you provide support and reassurance during these difficult moments.
1. “I’m here for you.”
Let the person know that they are not alone. Express your availability, both physically and emotionally, to provide support. This simple statement can be incredibly powerful in assuring someone that they have a shoulder to lean on and someone to listen to their concerns.
2. “I care about you.”
Sometimes people going through a mental health crisis might feel as if nobody cares or understands their pain. Letting the individual know that you genuinely care about their well-being helps create a sense of safety and trust. This statement provides reassurance that they are valued and not alone in their struggles.
3. “It’s okay to feel this way.”
Validate their emotions by acknowledging that it is normal to experience feelings of distress, anger, sadness, or fear during a crisis. Avoid attempting to dismiss or minimize their emotions. Instead, show acceptance of their feelings, emphasizing that it is a natural part of the healing.
4. “You don’t have to go through this alone.”
Encourage the person to seek professional help. As a supportive friend or family member, there is only so much you can do. A mental health professional is trained to provide appropriate coping strategies, therapy, and, if needed, medication management. Encourage them to reach out for help and let them know you will support them in finding the appropriate resources.
5. “Take your time.”
In a mental health crisis, it is essential to give the person the time and space they need to process their emotions. Avoid pressuring them to “snap out of it” or “get over it.” Instead, emphasize that healing is a journey that takes time and patience.
6. “What can I do to help?”
Offer specific forms of assistance that might alleviate some of the burden they are facing. This could include helping with daily tasks, offering to find mental health resources, or simply being there to listen. By asking how you can help, you are giving the person a sense of control and agency in their situation.
7. “You’re not a burden.”
When someone is going through a mental health crisis, they may feel guilty or believe they are causing trouble for those around them. Reassure them that their feelings and experiences are not a burden on you or anyone else. Emphasize that you are there to help and support them in their journey towards healing.
8. “You are strong and resilient.”
Remind the person of their inner strength and resilience. This can help foster a sense of hope and confidence that they can overcome their current challenges. Share examples of times when they have faced adversity and emerged stronger.
9. “You matter.”
People in crisis can often feel hopeless or like they don’t matter. Reiterate the importance of their life and existence, emphasizing their unique qualities and the positive impact they have on others.
Approaching someone going through a mental health crisis requires empathy, patience, and compassion. Keep these phrases in mind when offering support, but remember that every individual’s experience is unique. Tailor your approach to their specific needs, and most importantly, be a consistent presence in their life as they navigate the complex road to recovery.
Sincerely,
Claudia Coxx, MSW, LMSW
248-860-2024 Ext. 505
Office Hours: Tu 3p-6p, W-Th 11a-7p; Fri 11a-5p; Sat 10a-1p
Do you ever get up in the morning and wonder if it would be okay for you to take a mental health day? If so, you’re definitely not alone. In fact, research from the American Psychological Association shows that today’s workforce is experiencing job burnout at alarming rates. What are Mental Health Days Exactly? […]
Do you ever get up in the morning and wonder if it would be okay for you to take a mental health day? If so, you’re definitely not alone. In fact, research from the American Psychological Association shows that today’s workforce is experiencing job burnout at alarming rates.
What are Mental Health Days Exactly?
The good news is that taking a mental health day every once in a while can absolutely help you cope with work-related stress. But mental health days should not be confused with sick days.
Mental health days are simply those times when you need to take a break from anything work related. These personal days are used to reset your mind by focusing on activities that rejuvenate and reenergize you.
The following are some red flags that are letting you know you need to put your mental health first:
You Feel Run Down
Being stressed and overworked can take a toll on your mind and body. If you’ve been feeling run down for a period of time, take a break.
You Feel Angry More Often
When we feel stressed and burned out, we become angry far more easily and far more often. If you find you have been getting easily irritated, this is a sign it may be time for a mental health day.
You’re Having a Hard Time Focusing
When we’re stressed, our mental faculties take a hit and we can’t focus as easily. This makes it incredibly hard to get any work done. Which of course just makes us feel more stressed.
If you notice your cognitive abilities have declined a bit, may be time to call off work for a day of destressing.
If you have been experiencing any of these signs, I encourage you to put your mental health first and take a mental health day. And if you would like to speak to someone about how you’re feeling, please reach out to me. I’m a great listener and have numerous tools for coping with stress that I can share with you.
SOURCES:
https://info.totalwellnesshealth.com/blog/mental-health-day-from-work
https://www.talkspace.com/blog/signs-you-need-a-mental-health-day/
https://www.livestrong.com/article/13767705-how-to-take-mental-health-day/
Depression is a complex mental health issue that varies widely between individuals. This is why it can be difficult for some people to recognize what may be a situational discomfort that may pass on its own, and what may be more serious and require professional help. The Difference Between Mild and Serious Mental Health […]
Depression is a complex mental health issue that varies widely between individuals. This is why it can be difficult for some people to recognize what may be a situational discomfort that may pass on its own, and what may be more serious and require professional help.
In order to measure the seriousness of a mental health issue, most mental health professionals look at what impact it has on the person’s everyday life. They also take into account the events that led to the issue.
Mild mental health issues are typically less persistent as well as less disruptive to an individual’s everyday life. Serious mental health issues, on the other hand, are often so severe that they negatively impact that person’s relationships and performance at school and work.
As an example, feeling pressure at work about an upcoming deadline will make just about anyone feel stressed and anxious. But if your anxiety becomes so great that you begin calling in sick to work to avoid the project and responsibilities, that would be seen as a disruption in your everyday life. Severe anxiety can lead to panic attacks and that is definitely a reason to seek support.
Something else to keep in mind is the context around the mental health issue. It is perfectly normal to grieve after losing a loved one or to feel anger and resentment after discovering your partner’s infidelity. While it can definitely be helpful to speak with someone during these times, you may not necessarily be experiencing a severe mental health crisis that would warrant help.
It is important to mention that the events of one’s life need not be “serious” in order for you to reach out for help. Whatever it is that you are going through and whatever feelings you are experiencing, they are valid.
The following are some red flags of a mental health crisis that warrant asking for help:
If you or a loved one are experiencing any of these symptoms, it’s time to reach out and ask for help. While the days seem dark right now, they can and will get brighter. I’d love to help you get there, so please get in touch with me so we can set up a time to speak.
SOURCES:
https://www.counseling.org/news/aca-blogs/aca-counseling-corner/aca-counseling-corner-blog/2018/03/01/knowing-when-to-ask-for-help#:~:text=If%20you’re%20facing%20a,to%20seek%20out%20professional%20help
https://jedfoundation.org/resource/mental-health-warning-signs-and-when-to-ask-for-help/
https://www.columbiatribune.com/story/sponsor-story/burrell-behavioral-health/2022/05/02/mental-health-matters-knowing-when-ask-help/9558636002/
Whether it’s across town or across country, moving is one of the most stressful experiences a person can go through. Everything takes longer and weighs more than you initially thought, and the internet provider never seems to have any openings to come out to your new place and get you hooked up! It’s no […]
Whether it’s across town or across country, moving is one of the most stressful experiences a person can go through. Everything takes longer and weighs more than you initially thought, and the internet provider never seems to have any openings to come out to your new place and get you hooked up!
It’s no wonder people absolutely dread moving.
If you have a big move coming up, here are some tips to help you reduce the stress:
Accept Reality
No move in the history of mankind has ever gone off without a hitch. It is important to expect the unexpected and to go with the flow as best you can.
Give Yourself Plenty of Time
One of the biggest reasons people get stressed while they’re moving is because they didn’t give themselves enough time. While a small apartment may take two days to fully pack up, a three or four bedroom house you’ve lived in for over a decade may take closer to a week or two. It’s always best to give yourself more time and not less.
Be sure to give yourself plenty of time with other aspects of moving as well. For instance, setting up the utilities in your new home, researching the right moving company, and giving your old home a thorough clean. These projects will all take time as well.
Stay Organized
Keeping stress at bay will require you to stay organized. From buying moving supplies to labeling boxes to packing, organization will help you stay in control when things could easily spin out of control. So make lists and use a day planner to stay on top of your tasks.
Ask for Help
Don’t feel you need to do everything by yourself. If you need help, ask for it. Sometimes even just having some company from a friend or family member while you pack can lift your spirits. And try and plan ahead. Give your loved ones a heads up a week out so there is more of a chance they can say “yes.”
Is moving fun? Nope. But if you give yourself plenty of time, stay organized, ask for help and accept the fact that sh*t happens, your move will go much more smoothly.
SOURCES:
https://www.psychologytoday.com/us/blog/living-the-questions/201703/ten-simple-tips-manage-the-stress-moving
https://www.bustle.com/p/13-ways-to-make-moving-less-stressful-10031771
The Covid pandemic disrupted the lives of everyone on the globe. But without question, certain professions got hit the hardest. Teachers definitely belong in this category. Numerous teachers were laid off without notice; the rest were forced to adapt quickly and begin teaching remotely. While the pandemic is behind us, the mental health affects on […]
The Covid pandemic disrupted the lives of everyone on the globe. But without question, certain professions got hit the hardest. Teachers definitely belong in this category. Numerous teachers were laid off without notice; the rest were forced to adapt quickly and begin teaching remotely.
While the pandemic is behind us, the mental health affects on teachers are lingering. As these professionals head back to school this fall, it is important that they recognize they may be feeling stressed and mentally exhausted.
If you are a teacher heading back to the classroom, here are some thing you can do to look out for your own mental health:
Put Your Needs First
Teachers tend to be the kinds of people who always put their students’ – and other people’s – needs first. But now is the time to put your needs first, so you have the energy and mental clarity to give to your students throughout the rest of the year. Ask yourself, “What do I need to feel my best so I can be an effective and supportive teacher?”
Adjust Your Expectations
Everyone has been changed by Covid. You can’t expect yourself or anyone else to be the person they were before lockdowns. When you feel yourself judging yourself too harshly, try and adjust your expectations.
Talk to Someone
If your feelings of anxiety, depression or burnout don’t subside, even with making some adjustments to your life, then it’s important that you speak to someone. A mental health professional can help you work through the stress and emotions you have dealt with and may be holding on to. They can also provide coping strategies so you may get back to living a joyful life.
If you or someone you know is a teacher whose mental health has been affected by the Covid pandemic, please reach out to me. I would be happy to discuss treatment options with you.
SOURCES:
https://www.edweek.org/leadership/teachers-mental-health-has-suffered-in-the-pandemic-heres-how-districts-can-help/2021
https://www.kaplanco.com/ii/mental-health-effects-on-educators
https://www.unicef.org/eca/stories/ten-mental-health-and-well-being-tips-teachers