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    Postpartum Depression

    February 2, 2023

    Postpartum Depression    Postpartum depression is a type of depression that can occur in women after giving birth. It is a serious condition that requires treatment and can interfere with a woman’s ability to care for herself and her baby. Symptoms of postpartum depression can include:   Persistent feelings of sadness, hopelessness, or emptiness   […]

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    Postpartum Depression

    February 2, 2023

    Postpartum Depression 

     


    Postpartum depression is a type of depression that can occur in women after giving birth. It is a serious condition that requires treatment and can interfere with a woman’s ability to care for herself and her baby.

    Symptoms of postpartum depression can include:

    •   Persistent feelings of sadness, hopelessness, or emptiness
    •   Loss of interest in activities that used to be enjoyable
    •   Difficulty bonding with or caring for the baby
    •   Changes in appetite or sleep patterns
    •   Difficulty concentrating or making decisions
    •   Fatigue or low energy
    •   Feelings of worthlessness or guilt
    •   Thoughts of death or suicide

    It is important to note that these symptoms can also occur as a normal part of the “baby blues,” which is a temporary and milder form of depression that affects many women after giving birth. However, if these symptoms persist or worsen, it is important to seek help from a healthcare provider or mental health professional to determine the best treatment plan.

    There are several methods of recovery from postpartum depression, including:

    1.   Therapy: Therapy, such as cognitive behavioral therapy (CBT) or interpersonal therapy (IPT), can help individuals understand and change negative thought patterns and behaviors that contribute to their depression.
    2.   Medication: Antidepressant medication can be effective in reducing symptoms of depression. It is important to work with a healthcare provider to determine the most appropriate medication and dosage.
    3.   Support: Receiving support from family, friends, and other new mothers can be helpful in coping with the challenges of motherhood and managing postpartum depression. Joining a support group can also be beneficial.
    4.   Self-care: Taking care of oneself is important for recovery from postpartum depression. This may include getting enough rest, eating a healthy diet, exercising regularly, and finding time for activities that bring joy and relaxation.

    Postpartum depression is a common and treatable condition, and that with proper treatment, it is possible to fully recover and enjoy motherhood.  Do not hesitate to reach out for help if you or someone you know is experiencing postpartum depression.



    Claudia Coxx, MSW, LMSW

    248-860-2024 ext 505

     Ccoxx@marshpsychologygroup.com

    Filed Under: Uncategorized

    How to Feel Your Feelings

    January 20, 2023

    How To Feel Your Feelings One of the basic foundations of most therapy work is to have awareness of one’s emotions as they come up. But this awareness can often be focused on our thoughts about the emotion instead of feeling it. For example, if someone has anxiety about an upcoming social event, they might […]

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    How to Feel Your Feelings

    January 20, 2023

    How To Feel Your Feelings

    One of the basic foundations of most therapy work is to have awareness of one’s emotions as they come up. But this awareness can often be focused on our thoughts about the emotion instead of feeling it. For example, if someone has anxiety about an upcoming social event, they might have the thought ‘I am anxious about this event.’ 

    They might even be able to observe the specific thoughts they are having about the event: picturing the worst that could happen, anticipating discomfort, thinking of ways to avoid the event, etc.

    While this is important awareness to have, it enforces the idea that our feelings are something we THINK and ignores the physical experience of feeling them. 

    Feelings and the Body

    Our emotions do not just exist in our brains, they are experienced in our bodies. 

    While this person is focused on thoughts about their anxiety, they will likely have less awareness of the physical sensations their body is experiencing. For example, anxiety could cause faster breathing, sweating, fluttering in the stomach, heart racing, or shaking.

    Even if we know these are physical symptoms of anxiety, we usually do not take the time to fully experience the sensations in the moment. In fact, many of us avoid attuning to our physical experience of emotions because we want to avoid discomfort. But avoiding the physical feelings works against us because it does not allow the emotions to be processed fully, and they will last longer as a result. 

    By developing the skill of experiencing and connecting with how our emotions feel in the body, we can become better able to allow them to come and go as they are meant to.

    A Step by Step Guide to Feeling Your Feelings

    1. Find a quiet place to sit or lay with your eyes closed. Take some deep breaths to start to get more in touch with your physical awareness.
    2. Think of an event that triggered an emotion for you. Start with something small that is not too intense or uncomfortable. 
    3. Allow the feeling to come up and focus your attention on the physical sensations, where you feel this emotion in your body. 
    4. Describe the sensations (‘my heart is racing, there is a heavy pressure in my gut, etc.’)
    5. Your brain will want to start thinking thoughts about the event – keep bringing your awareness back to your physical experience. 
    6. Keep breathing into the sensations and allow them to be.
    7. Observe how things shift and the sensations change – and trust they will leave. 
    8. Notice that you got through this process and tolerated the feeling!

     

    Developing this awareness through practice will allow you to be able to eventually tune in to your physical sensations in the moment when you are triggered. This will help in processing and releasing your emotions, as well as better informing you in how to communicate your feelings and needs to others.

    Sometimes previous experiences, such as trauma, cause one to become even more disconnected from the awareness of their body, which will make it difficult to access physical sensations. If for any reason you find this practice too challenging to do on your own, working with a mental health professional can help guide you in becoming more attuned to your body in a safe way.

     

    -Laura Gross, LMSW

    Laura Gross is a Clinical Therapist with Marsh Psychology Group

    You can contact her at:

    (248)860-2024

    lgross@marshpsychologygroup.com

     

    Source: Emily McDowell, @emilyonlife





    Filed Under: Uncategorized

    Women and Depression: Ways to Feel Better

    August 16, 2022

    Women and Depression: Ways to Feel Better Reach out for social support: Getting support from people who care about you plays an essential role in overcoming depression Ask for the help and support you need and share what you’re going through with the people you love and trust. You may have neglected your most important […]

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    Women and Depression: Ways to Feel Better

    August 16, 2022

    Women and Depression: Ways to Feel Better

    Reach out for social support:

    Getting support from people who care about you plays an essential role in overcoming depression

    Ask for the help and support you need and share what you’re going through with the people you love and trust. You may have neglected your most important relationships, but they can get you through this rough time.

    How to reach out for support:

    Look for support from people who make you feel safe and cared for. The person you talk to doesn’t have to be able to fix you; they just need to be a good listener—someone who’ll listen attentively and compassionately without judging you.

    Make facetime a priority. Phone calls, social media, and texting are great ways to stay in touch, but they don’t replace in-person quality time. The simple act of talking to someone face to face about how you feel can play a big role in relieving depression and keeping it away.

    Try to keep up with social activities even if you don’t feel like it. Often when you’re depressed it feels more comfortable to retreat into your shell- but being around other people will make you feel less depressed.

    Find ways to support others. It’s nice to receive support, but research shows you get an even bigger mood boost from providing support yourself. So, find ways to help others: volunteer, or  help a friend.

    Join a support group for depression. Being with others dealing with depression can go a long way in reducing your sense of isolation.

    Support your health

    In order to overcome depression, you must do things that relax and energize you. This includes following a healthy lifestyle, learning how to better manage stress, setting boundaries on what you’re able to do, and scheduling fun activities into your day.

    Aim for eight hours of sleep. Depression often involves sleep problems, whether you’re sleeping too little or too much, your mood suffers.

    Keep stress in check. Not only does stress prolong and worsen depression, but it can also trigger it. Figure out all the things in your life that stress you out, such as work overload, money problems, or unsupportive relationships, and find ways to manage the stress so you feel more in control. 

    Practice relaxation techniques. A daily relaxation practice can help relieve symptoms of depression, reduce stress, and boost feelings of well-being. Try yoga, deep breathing, progressive muscle relaxation, or meditation.

    Do things you enjoy (or used to). While you can’t force yourself to have fun or experience pleasure, you can push yourself to do things, even when you don’t feel like it. Pick up a former hobby or a sport you used to like. Express yourself creatively through music, art, or writing. Go out with friends. Take a day trip to, the park, the beach, or the ballpark.

    Come up with a list of things that you can do for a quick mood boost. The more “tools” for coping with depression, the better. Try and implement a few of these ideas each day, even if you’re feeling well.

    1. Spend some time in nature.
    2. List what you like about yourself.
    3. Read a good book.
    4. Watch a funny movie or TV show.
    5. Take a long, hot bath.
    6. Take care of a few small tasks.
    7. Play with a pet.
    8. Talk to friends or family face-to-face.
    9. Listen to music.

    Get up and get moving

    When you’re depressed, just getting out of bed can seem overwhelming, let alone working out! But exercise is a powerful depression fighter—and one of the most important tools for depression recovery.

    Studies show that regular exercise can be as effective as antidepressant medication at increasing energy levels and decreasing feelings of fatigue. A 30-minute walk each day will give you a much-needed boost. And if you can’t manage 30 minutes, three 10-minute bursts of movement throughout the day are just as effective.

    Your fatigue will improve if you stick with it. Starting to exercise can be difficult when you’re depressed and feeling exhausted. But research shows that your energy levels will improve if you keep with it. Exercise will help you to feel energized and less fatigued.

    Find exercises that are continuous and rhythmic. The most benefits for depression come from rhythmic exercise—such as walking, weight training, swimming, martial arts, or dancing—where you move both your arms and legs.

    Add a mindfulness element, especially if your depression is rooted in unresolved trauma or fed by obsessive, negative thoughts.

    Eat a healthy, depression-fighting diet

    What you eat has a direct impact on the way you feel. Some women find dietary modifications, nutritional supplements and herbal remedies can help aid in the relief of depression symptoms. These include:

    Cutting back on salt, unhealthy fats, caffeine, sugar/refined carbs, and alcohol.

    Not skipping meals. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours.

    Boosting your B vitamins. Deficiencies in B vitamins such as folic acid and B-12 can trigger depression. To increase your intake, eat more citrus fruit, leafy greens, beans, chicken, and eggs. Vitamin B-6 along with calcium, magnesium, Vitamin E, and tryptophan have all been shown to benefit women suffering from PMDD.

    Eating foods with Omega-3 fatty acids. Omega-3 fatty acids play an essential role in stabilizing mood. The best sources are fatty fish such as salmon, herring, mackerel, anchovies, sardines, and tuna, or vegetarian options such as seaweed, flaxseed, and walnuts.

    Making sure you’re getting enough iron. Low iron levels can produce common depression symptoms like irritability, fatigue, and difficulty concentrating. Iron rich foods to add to your diet include red meat, beans, leafy greens and dried fruit.

    Get a daily dose of sunlight

    Sunlight can help boost serotonin levels and improve your mood. Aim for at least 15 minutes of sunlight a day. 

    Take a walk on your lunch break, have your coffee outside, enjoy an al fresco meal, people-watch on a park bench, or spend time gardening.

    • Increase the amount of natural light in your home and workplace by opening blinds and drapes and sitting near windows.
    • If you live somewhere with little winter sunshine, try using a light therapy box.

    Challenge negative thinking

    Depression puts a negative spin on everything, including the way you see yourself and your expectations for the future. When these types of thoughts overwhelm you, it’s important to remember that this is a symptom of your depression and these irrational, pessimistic attitudes—known as cognitive distortions—aren’t realistic.

    Women also tend to ruminate when we’re depressed, perhaps spending hours trying to figure out why we’re feeling this way. However, rumination can maintain depression or even make it worse.

         Once you identify the destructive thought patterns that contribute to your depression, you can start to challenge them with questions such as:

    • “What’s the evidence that this thought is true? Not true?”
    • “What would I tell a friend who had this thought?”
    • “Is there another way of looking at the situation or an alternate explanation?”
    • “How might I look at this situation if I didn’t have depression?”

    Get professional help if needed

    If you don’t benefit sufficiently from behavioral tools, seek help from a mental health professional.

    Therapy. Talk therapy is an extremely effective treatment for depression. It can provide you with the skills and insight to relieve depression symptoms and help prevent depression from coming back. One of the most important things to consider when choosing a therapist is your connection with this person. The right therapist will be a caring and supportive partner in your depression treatment and recovery.

    Medication. Antidepressant medication may help relieve some symptoms of depression in women, but it won’t cure the root cause of depression. 

    If you feel you could benefit from further support and counseling consider finding a qualified therapist you trust who can help you manage your mental health.

    Carol Van Kampen, LMSW

    Carol Van Kampen, LMSW is an individual private practice psychotherapist who specializes in anxiety, depression, grief, and trauma treatment at Marsh Psychology Group. Carol is EMDR trained. Contact her at marshpsychologygroup.com

    cvankampen@marshpsychologygroup.com

    https://marshpsychologygroup.com/carol-van-kampen-lmsw/

    Filed Under: Uncategorized

    Anxiety: The Amygdala Answer

    June 4, 2022

    Understanding Anxiety and the brains reaction.

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    Anxiety: The Amygdala Answer

    June 4, 2022

    The Amygdala Answer: How understanding the origin of your anxiety will lead to the best solution

    We usually assume all anxiety has a similar biological process, but anxiety can come from two different places in the brain. 

    The Cortex

    If anxiety is caused by our thoughts, it originates in the cortex. For example, if you are preparing for a big presentation and you start to think about all the things that could go wrong, you will likely begin to feel anxious about it. Those thoughts come from the cortex, which activates the amygdala, and then the amygdala responds by releasing an anxious response in the body.

    The Amygdala

    However, when anxious feelings come on suddenly before we are cognitively aware of the cause, that anxiety originates in the amygdala (without the cortex being involved). This type of response is the body’s way of protecting itself from perceived danger when there is no time to wait for our thoughts to recognize there is a problem. For example, if you heard a car horn just before being in a car accident, your amygdala might have learned to associate the sound of a horn with danger. If this happens, the amygdala will initiate an immediate anxiety response every time it hears a car horn. Only after the body has responded in this way will your thoughts catch up to apply reason and determine if the horn is a sign of danger or not. The amygdala has activated a response aimed at protecting the body, without you having cognitive awareness until after it happens. 

    Responding to Amygdala Anxiety

    Knowing what area of the brain is causing our anxiety is the key to understanding how to best address it. If our anxiety is coming directly from the amygdala, then the cortex (and conscious thought), are not involved. So, it would not be effective to try to use our thoughts to change this type of response. With amygdala-based anxiety, the best thing we can do is work on exposure. Finding ways to expose ourselves to the trigger that causes this type of anxiety will over time teach our bodies that the situation is safe. The amygdala learns from experience, so the more we experience a perceived threat without a negative outcome, the less likely it will continue to cause an anxiety response.

    Responding to Cortex Anxiety

    With cortex-based anxiety, the most effective approaches address our thoughts directly. Cognitive restructuring refers to the process of identifying thoughts that cause anxiety and replacing them with helpful thoughts. Thanks to neuroplasticity, each time we do this we are creating new pathways in the brain that will help to prevent an anxious response in the future. Different problematic thought patterns contribute to anxiety, such as expecting the worst, jumping to conclusions, judging yourself unfairly, making ‘should’ statements, and perfectionism. Using these thought patterns as a guide, you can identify specific thoughts you have that lead to anxiety, and then develop coping thoughts to replace the unhelpful thoughts. For example, if you frequently think ‘I need to do this without making any mistakes’ (perfectionism) it might lead to feeling anxiety about completing the task, and possibly prevent you from doing it. A more helpful coping thought to use in its place could be ‘I am learning, it is safe for me to make mistakes.’

    Anxiety is a complex issue, and this is a very brief overview of how understanding where it originates in the brain can help inform the proper intervention. These processes would best be navigated with the help of a mental health professional trained in the treatment of anxiety. 

    –Laura Gross, LMSW

    Laura Gross is a Clinical Therapist with Marsh Psychology Group

    You can contact her at:

    (248)860-2024

    lgross@marshpsychologygroup.com

    Pittman, Catherine M., and Elizabeth M. Karle. Rewire Your Anxious Brain: How to Use the Neuroscience of Fear to End Anxiety, Panic, & Worry. Echo Point Books & Media, 2019. 

    Filed Under: Uncategorized

    Positive Psychology: Gratitude

    April 6, 2022

    Gratitude to improve your mood

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    Positive Psychology: Gratitude

    April 6, 2022

    Positive Psychology: Gratitude

    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:

    1. Acknowledging the goodness that is present in our life.
    2. Recognize that the source of these blessings lies at least in part outside our selves.

       

    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

    Filed Under: Anxiety, Depression, General, stress, Uncategorized

    Boundaries: The Key to Healthy Relationships

    March 30, 2022

    Boundaries in relationship are the key to fufilling connecitons.

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    Boundaries: The Key to Healthy Relationships

    March 30, 2022

    Boundaries

    Many of us have difficulty with boundaries in relationships and might not even be aware of the problem. If you often feel resentful, drained, unfulfilled, or taken advantage of in your relationships, poor boundaries could be the reason. Having boundaries with others means you can verbalize or act to enforce your limits and maintain your sense of self. Areas of interpersonal boundaries can be physical, mental/emotional, or resource-based.

    Physical Boundaries: How others comment on your appearance, limits related to physical intimacy and touch

    Mental/Emotional Boundaries: Autonomy in one’s opinions and beliefs, not feeling responsible for someone else’s feelings

    Resource Boundaries: Limits on how much time you are available, how much money you contribute, what you are willing to do for the other person

    How to Start Setting Boundaries
    Establishing healthy boundaries in your relationships starts with being in touch with your own needs. We can become so used to putting others before ourselves we don’t even recognize what we need, let alone have the capacity to assert those needs! Start by noticing where you feel resentful, drained, unfulfilled, or taken advantage of in your relationships. These feelings are a sign of your unmet needs and can be used to identify where you would benefit from establishing healthier boundaries.

    If healthy boundaries were never modeled for you, it can be a scary thing to try. Sometimes we are so used to automatically saying ‘yes’ we feel afraid to say ‘no’ and this becomes a resources issue. If this is the case for you, start by identifying a different response such as”‘let me think about that and get back to you”-this will allow you time to think things through and check in with yourself to determine if you genuinely want to say ‘yes’ or would be doing so out of obligation or fear.

    Similarly, sometimes we are so used to focusing on others’ needs and emotions we become uncomfortable looking at our own. We have developed the false belief that meeting the needs of others will keep us safe while meeting our own needs is unsafe. In reality, fulfillment and regulation (safety) comes from being attuned to our own needs – our true self – and asserting those needs in our relationships.
    It is important to note, not all boundaries need to be verbalized. Sometimes the most effective way to establish a boundary is through your behavior, and the other person might not even be aware of it. In situations where we do communicate our limits to someone, boundaries are not ultimatums or ways to try to control the other person. The goal is to be clear on our limits and become responsible for our needs in relationships, while also respecting the limits of others. When first starting this process, try writing out what you want to communicate to the other person first. Consider the relationship and what you think is beneficial for the other person to know regarding your boundary. Remember, we do not owe an explanation for our needs, but it can be helpful to communicate the ‘why’ depending on the situation.

    Growing Pains

    Expect to feel uncomfortable when you start this process, as with most changes we make, but sometimes it can feel too uncomfortable to do on our own. Because many of us were taught to have unhealthy boundaries in childhood, the reasons behind these difficulties are often deeply rooted and difficult to address without support. Working with a mental health professional can provide guidance in understanding our difficulties with boundaries and help us navigate healthy changes.

    References:
    LePera, N. (2021). How to Do the Work. Macmillan Publishers, p. 179-205.

    -Laura Gross, LMSW
    Laura Gross is a Clinical Therapist with Marsh Psychology Group.
    You can contact her at:
    (248)860-2024
    lgross@marshpsychologygroup.com

     

     

     

    Filed Under: Couples/Marriage, Issues for Women, Self-Esteem, toxic relationship, Uncategorized

    Your Body’s Anxiety Defense Mechanism: The Vagus Nerve

    March 8, 2022

    The vagus nerve is the longest nerve in your body. The Vagus nerve connects your brain to all the organs throughout the body, including the gut-intestines, stomach, liver, kidneys- and the heart and lungs. The word “vagus” means “wanderer” in Latin, which accurately represents how the nerve wanders all over the body and reaches various […]

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    Your Body’s Anxiety Defense Mechanism: The Vagus Nerve

    March 8, 2022

    The vagus nerve is the longest nerve in your body. The Vagus nerve connects your brain to all the organs throughout the body, including the gut-intestines, stomach, liver, kidneys- and the heart and lungs.

    The word “vagus” means “wanderer” in Latin, which accurately represents how the nerve wanders all over the body and reaches various organs. The vagus nerve helps you to remain calm when you are stressed and to know when you are no longer in danger. It helps you to “rest and digest.” When the vagus is stimulated, you feel calmer, more compassionate, and clearer. Stimulating the vagus benefits your autonomic nervous system and your mental health.

     

    What is most important about the vagus nerve is its tone. Increasing your vagal tone activates the parasympathetic nervous system, and having higher vagal tone means that your body can relax faster after stress. Healthy vagal tone means emotional regulation, greater connection, and better physical health. Poor vagal tone can create issues with breathing, digestion, body inflammation, heart rate, liver function, cause chronic stress, and impair sleep.

     

    “The vagal response reduces stress. It reduces our heart rate and blood pressure. It changes the function of certain parts of the brain, stimulates digestion, all those things that happen when we are relaxed.” — Dr. Mladen Golubic, MD, Medical Director of the Cleveland

     

    Ways to Stimulate Your Vagus Nerve

     

    1. Breathwork- diaphragmatic breathing

    Most people take about 10 to 14 breaths each minute. Taking about 6 breaths over the course of a minute is a great way to relieve stress. You should breathe in deeply from your diaphragm. When you do this, your stomach should expand outward. Your exhale should be long and slow. This is key to stimulating the vagus nerve and reaching a state of relaxation. Place one hand on your stomach and the other hand on your chest. As you breathe in, feel your stomach expand, and when you exhale, your stomach should go back down.

     

    2. Diving Reflex

    To stimulate the diving reflex, you need cold exposure. You can splash cold water on your face or put ice cubes in a ziploc bag on your face. The diving reflex slows your heart rate, increases blood flow to your brain, reduces anger and relaxes your body. Acute cold exposure has been shown to activate the vagus nerve.  Researchers have also found that exposing yourself to cold on a regular basis can lower your sympathetic “fight or flight” response and increase parasympathetic activity through the vagus nerve. You can take cold showers or go outside in cold temperatures with minimal clothing. Try finishing your next shower with at least 30 seconds of cold water and see how you feel.

     

    3. Humming, Singing or Gargling

    Humming, singing or gargling tones the vagus nerve.  Chanting the word “Om” can decrease stress levels.

     

    4. Probiotics

    It’s clear to researchers that healthy gut bacteria improve brain function by activating the vagus nerve.

     

    5. Omega 3 Fatty Acids

    You can get these from fish oil, or if you’re a vegan, you can find them in chia seeds, flaxseed, hemp seed oil and walnuts.  Researchers have discovered that omega-3 fatty acids increase vagal tone and vagal activity. Studies show Omega 3’s reduce heart rate and increase heart rate variability, which means they likely stimulate the vagus nerve.

     

    6. Mindfulness and Meditation

    Mindfulness is taking time to pay attention to the present moment and what you are doing in it. Meditation teaches us to focus on our breath and listen to our hearts. Studies have shown that meditation reduces sympathetic “fight or flight” activity and increases vagal modulation.

     

    7. Yoga

    Yoga is a parasympathetic activation exercise that helps with digestion, blood flow and more.

     

    8. Exercise.

    Exercise stimulates the vagus nerve, which may explain its beneficial brain and mental health effects. Many brain health experts recommend exercise as their number one piece of advice for optimal brain health.

     

    9. Massage

    Research shows that massages can stimulate the vagus nerve and increase vagal activity and vagal tone. The vagus nerve can also be stimulated by massaging several specific areas of the body. Foot massages (reflexology) have been shown to increase vagal modulation and heart rate variability, and decrease the “fight or flight” sympathetic response

     

    10. Socializing and Laughing

    Socializing and laughing can reduce your body’s main stress hormone, and we now know it is likely doing this by stimulating the vagus nerve. Researchers have also discovered that reflecting on positive social connections improves vagal tone and increases positive emotions. Laughter has been shown to increase heart-rate variability and improve mood.

     

    So, as you can see, there are many things you can do to tone your vagus nerve and improve both your physical and mental health, including improving symptoms of anxiety and depression.

    If you feel you could benefit from further support and counseling, consider finding a qualified therapist you trust who can help you manage your mental health.

     

    Carol Van Kampen, LMSW

     

    Carol Van Kampen, LMSW is an individual private practice psychotherapist who specializes in anxiety, depression, grief, and trauma treatment at Marsh Psychology Group. Carol is EMDR trained. Contact her at marshpsychologygroup.com

    cvankampen@marshpsychologygroup.com

    https://marshpsychologygroup.com/carol-van-kampen-lmsw/

     

    Filed Under: Anxiety, Uncategorized

    Mindfulness

    July 30, 2021

    An Introduction to Dialectical Behavior Therapy: 1. Mindfulness Dialectical Behavior Therapy (DBT) is an evidenced-based type of psychotherapy developed to help individuals manage emotions and symptoms of mental illness. It includes four different modules that will be explained in a series starting with Mindfulness in this article. Mindfulness has become a buzz word in recent […]

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    Mindfulness

    July 30, 2021

    An Introduction to Dialectical Behavior Therapy: 1. Mindfulness

    Dialectical Behavior Therapy (DBT) is an evidenced-based type of psychotherapy developed to help individuals manage emotions and symptoms of mental illness. It includes four different modules that will be explained in a series starting with Mindfulness in this article.

    Mindfulness has become a buzz word in recent years, and for good reason. Being mindful is increasingly challenging as our lives become more focused on technology, and most of us are running on auto-pilot to manage our packed schedules. Mindfulness is simply paying attention to the present without judgment, being aware of what is happening in your mind, in your body, and in your surroundings. It is easy enough to see how detached we can become from the present when we think of an activity like driving. Do you have full awareness of your actions every time you use your blinker or look in the mirror? Something we tend to do so often becomes automatic, to the point we might not even fully remember getting from one point to another!

    While this lack of awareness has become the norm, it can cause problems with our mental health. When we go through the motions without checking in with ourselves to notice how we are feeling and responding to things, we become ungrounded and detached from ourselves and our experiences.

    Learning to become more mindful in our everyday lives is a process that takes time, but even starting with small practices can help. Mindfulness is the foundation for being able to improve our emotional experience and mental health.

    DBT teaches the following ideas for mindfulness:

    1. Observe – pay attention to the present moment, including what is happening in your mind, in your body, and in your surroundings.
    2. Describe – take what you have observed and put it into words.
    3. Participate – fully engage in whatever you are doing in the present moment. For example if you are driving, try limiting distractions such as the radio and participate as fully as possible in the activity.
    4. Non-judgmental – work on observing without assigning a judgment of good or bad to it. Simply notice what is.
    5. One mind – do only one thing at a time, to increase your awareness of that one thing.
    6. Effectiveness – do what works best for you, and if something does not serve you, try something else.

    Here are some ways to build mindfulness skills:

    – Practice yoga. Yoga naturally helps connect your mind and body, and teaches awareness of your physical experience in the moment.
    – Use your 5 senses. For example, the next time you eat something focus all of your awareness on the experience in as much detail as possible. Notice the taste, texture, temperature, smell.
    – Body scan. Sit or lie down in a quiet, comfortable place. Take time to focus inwardly on your body, and start by observing a few breaths. Then, starting with your toes, take a moment to observe what you feel in that area of your body. Work your way up to your head, stopping to notice different parts of your body as your awareness travels upward.
    – Journal. Start a daily practice of taking a few minutes to journal about your experience, your thoughts and feelings about the day. Work on writing without judging yourself or your experience. Simply write whatever comes up in the moment.

     

    If you feel you need more guidance to incorporate mindfulness skills and improve your mental health, a licensed mental health professional can help.

    -Laura Gross, LMSW

    Marsh Psychology Group

    248-860-2024

    Linehan, M. M. (2014). DBT Skills Training Handouts and Worksheets. New York: Guildford Press

    Filed Under: Uncategorized

    Goal Setting

    May 14, 2021

      It is incredibly common to struggle with the process of setting and accomplishing goals.  And due to this difficult process, many of us end up feeling defeated or as if we have some sort of character flaw.  This way of thinking can not only keep us from practicing goal setting but can have negative […]

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    Goal Setting

    May 14, 2021

     

    It is incredibly common to struggle with the process of setting and accomplishing goals.  And due to this difficult process, many of us end up feeling defeated or as if we have some sort of character flaw.  This way of thinking can not only keep us from practicing goal setting but can have negative impacts on our overall self-esteem.  The process of setting and accomplishing goals is a vital component to our overall mental health and emotional wellbeing; therefore, it is extremely important that we do not abandon the practice of goal setting and goal accomplishment.

     

    Below are some tips to assist you in successfully setting and accomplishing your goals:

    1. Keep your goals simple and specific.  Many of us set goals that are simply too large and/or not clearly defined.  This can lead us to feel overwhelmed and/or inadequate if we do not accomplish our goal, when in reality the goal as we defined it was just not feasible. Examples include the following:

     

    Large/Undefined Goals: Simple and Specific Goals:
    Keep my home cleaner Make my bed every weekday morning
    Be more social Have dinner with a friend once per week
    Get more exercise Do 15 minutes of exercise four days per week

     

    1. Make sure your goals are realistic. Identify potential barriers to accomplishing your identified goals and modify your goals accordingly.  For example, if you set a goal to go to sleep each night at 10 pm but you have a favorite show conflicting with that time, consider altering your chosen bedtime for that evening, or recording the show to watch it at a time not conflicting with your chosen bedtime.

     

    1. Identify and challenge “all-or-nothing” thinking. “All-or-nothing” thinking is a pattern of thinking in “extremes” or “absolutes.”  When we apply this inaccurate and often-negative method of thinking to goal setting, we can become very easily frustrated or feel as if we have failed.  It is therefore vital that we are able to identify and challenge “all-or-nothing” thinking as it applies to goal setting and completion.  The following is an example of “all-or-nothing” thinking in relation to goal setting and completion:

     

    Goal: Behavior: “All-or-Nothing” Thinking: Challenging “All-or-Nothing” Thinking:
           
    Make my bed every weekday morning Missed a day of making my bed due to running late for work “Since I missed today, I’ll just skip the rest of the week; I can’t keep up with this anyway.” “It’s okay that I missed one morning; I will pick up where I left off and start making my bed again tomorrow morning.”

     

    1. Set up cues or prompts to remind you of your goal and/or to assist in making your goal more attainable. An example of this would be keeping a pair of walking shoes near your door if your goal is to begin an outdoor walking regimen.

     

    1. Be mindful of your self-talk.  It is not easy to develop a new habit.  It is not easy to set goals and accomplish them.  Be kind to yourself.  Remind yourself that this is a new process, and it is completely normal to struggle when we are learning something new.  If you find it hard to be compassionate with yourself, think of what you might say to a close friend or even to a child who is learning a new skill and/or attempting to develop a new habit.

     

    1. Provide yourself with positive reinforcement for accomplishing your goals.  As stated above, this is not an easy process.  Reward yourself for setting and accomplishing a goal.  This is a way to show yourself encouragement and compassion, and it is also a technique to make habits you are trying to develop more likely to continue.

     

    If you are finding any of the concepts and/or techniques described in this blog particularly difficult, it may be helpful to seek the guidance of a mental health professional.

    -Sierra Shapiro, MS, LPC

     

    Filed Under: Uncategorized

    The Keys to Getting a Good Night’s Sleep

    April 23, 2021

    What is Sleep Hygiene?   Sleep hygiene refers to healthy sleep habits. Good sleep hygiene is important because of how crucial getting good sleep is for your mental and physical health, as well as your overall quality of life. There is also clear evidence that sleep deprivation has a negative effect on emotion and performance. Studies indicate […]

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    The Keys to Getting a Good Night’s Sleep

    April 23, 2021

    What is Sleep Hygiene?

     

    Sleep hygiene refers to healthy sleep habits. Good sleep hygiene is important because of how crucial getting good sleep is for your mental and physical health, as well as your overall quality of life. There is also clear evidence that sleep deprivation has a negative effect on emotion and performance. Studies indicate that a night of restful sleep may reset the brains’ ability to effectively prepare for the emotional challenges of the next day.

    Ongoing poor sleep can be a risk factor for the development of major depressive disorder. The risk of feeling depressed and/or anxious (as well as worsening existing anxiety and depression) increases with the severity of insomnia, and so it is important to recognize and sort out sleep problems as soon as they are identified.

    Sleep & Mental Health

    A good night’s sleep can enhance your memory and problem-solving skills.

    Maintaining a healthy sleep schedule helps you stay motivated, alert, and engaged. A full night’s sleep can help your mood and even prevent feelings of depression. Missed sleep can lead to psychological and physical ill health in many ways.

    Psychological symptoms and effects include:

    • Low mood
    • Anxiety
    • Irritability
    • Erratic behavior
    • Poor cognitive functioning and performance (e.g., forgetfulness, making mistakes and slower thinking than normal)

    Sleep & Physical Health

    A solid night of sleep can help you maintain a healthy weight. Sleep helps your immune system stay strong. The less you sleep, the harder it can be to fight common infections.

    Physical symptoms and effects include:

    • Physical symptoms of anxiety
    • Tiredness
    • Elevation in blood pressure and stress hormones
    • Negative effects on cardiovascular health (increased risk of strokes and heart attacks)
    • Immune damage which may lead to physical problems.

     

    Ten steps to improve your sleeping habits for better mental and physical health.

    1. Establish a regular sleep-wake cycle – try to sleep and wake at regular times consistently. Get up at the same time every day. Set a bedtime to get at least 7 hours of sleep every night.
    2. Try to ensure that you have a comfortable bed and bedroom – noise, light and temperature should be tailored to your preferences if possible. A cooler room with several blankets is best.
    3. Limit the use of stimulants – such as caffeine, nicotine, and alcohol near bedtime.
    4. Avoid drinking excessive liquids – especially in the evening to minimize chances of waking to empty your bladder.
    5. Avoid going to bed until you are drowsy and ready to sleep.
    6. Participate in regular daily exercise – but not too late in the evening as this could be stimulating.
    7. Avoid electronic devices late at night – such as computers, mobile phones, tablets and so on; the bright light can be overly stimulating and keep you awake. Turn off electronic devices at least 30 minutes before bed.
    8. Use your bed for sleep and sex only.
    9. Use relaxation techniques such as deep breathing and grounding exercises.
    10. Avoid napping during the day.

     

    If you feel that poor sleep is contributing to feelings of anxiety, depression, or other mental health issues, consider finding a qualified therapist you trust who can help you manage sleep hygiene, as well as well as teach and support you with other healthy coping strategies.

    Carol Van Kampen, LMSW

    Carol Van Kampen, LMSW is an individual private practice psychotherapist who specializes in anxiety, depression, grief, and trauma treatment at Marsh Psychology Group. Carol is EMDR trained. Contact her at marshpsychologygroup.com

    cvankampen@marshpsychologygroup.com

    https://marshpsychologygroup.com/carol-van-kampen-lmsw/

     

     

     

     

    Filed Under: Anxiety, Depression, Uncategorized

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    (248) 860-2024
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