The Transformative Power of Yoga: A Path to Mental Wellness

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In a world filled with constant stressors and demands, maintaining good mental health has now become a priority for many individuals. One ancient practice that has gained widespread recognition for its holistic approach to well-being is yoga. Beyond its physical benefits, yoga has proven to be a powerful tool in nurturing mental health. Let’s explore how incorporating yoga into your routine can contribute to a healthier and more balanced state of mind, with a focus on its positive impact on mental health.

Benefits of Yoga on Physical and Mental Wellness

Yoga is renowned for its ability to reduce stress, a common trigger for various mental health issues. The combination of controlled breathing, mindfulness, and physical movement in yoga helps activate the body’s relaxation response, lowering cortisol levels and promoting a sense of calm. Regular practice can provide individuals with effective tools to manage stress, fostering resilience in the face of life’s challenges.

One of the core principles of yoga is mindfulness, the practice of being fully present in the moment. Through breath awareness and intentional movement, yoga encourages individuals to let go of distractions and connect with their inner selves. This mindfulness aspect of yoga is particularly beneficial for mental health, as it promotes self-awareness, reduces rumination, and enhances overall emotional well-being.

For those dealing with anxiety disorders, yoga can be a valuable complementary therapy. The combination of breathwork and specific yoga postures helps regulate the autonomic nervous system, promoting a shift from the “fight or flight” response to a calmer state. Regular practice can empower individuals to manage anxiety symptoms and cultivate a greater sense of control over their mental and emotional states.

Studies have shown that engaging in regular physical activity, such as yoga, can positively impact mood and alleviate symptoms of depression. The release of endorphins during exercise contributes to an improved sense of well-being, while the mindfulness aspects of yoga can help individuals break free from negative thought patterns.

Yoga emphasizes self-acceptance and compassion, creating a space for individuals to connect with their bodies without judgment. This focus on self-love and acceptance contributes to improved self-esteem and a more positive body image, fostering a healthier relationship with oneself.

Using Yoga to Unlock Positive Well-Being

As we navigate the complexities of modern life, prioritizing mental health is crucial. Yoga, with its multifaceted approach encompassing physical, mental, and spiritual well-being, offers a transformative journey toward a more balanced and resilient state of mind. Incorporating yoga into your routine, even in small doses, can be a powerful step toward cultivating mental wellness. Embrace the practice, breathe deeply, and embark on a journey to discover the profound benefits that yoga can bring to your mental health.

Crafting SMART New Year’s Resolutions for Mental Health: A Gentle Approach to Self-Improvement

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Positive Resolutions or Unrealistic Expectations?

New Year’s resolutions, while often well-intentioned, can inadvertently become taxing to one’s mental health for various reasons. The pressure to set ambitious goals and achieve instant transformation can lead to unrealistic expectations, setting individuals up for feelings of inadequacy and self-criticism. Rather than fostering positive change, the weight of unattainable expectations may exacerbate existing mental health challenges, emphasizing the importance of adopting a mindful and compassionate approach to goal-setting that prioritizes well-being over external pressures.

For those struggling with mental health concerns, there’s a way to approach the new year with intentionality and self-compassion by creating SMART goals. In this blog post, we’ll explore the concept of SMART goals and discuss how they can be a game-changer for those looking to make positive changes while managing their mental health.

Understanding SMART Goals

SMART is an acronym that stands for Specific, Measurable, Achievable, Relevant, and Time-bound. This framework provides a structured and realistic approach to goal-setting, which can be especially beneficial for individuals navigating mental health challenges. Let’s break down each component:

1. Specific: Define your goal with clarity. Instead of a vague resolution like “be happier,” consider a specific goal like “practice mindfulness for 10 minutes daily” or “engage in a hobby I enjoy at least twice a week.” Specificity helps to focus your efforts and provides a clear direction.

2. Measurable:  Establish criteria to track your progress. Measurable goals allow you to tangibly assess your achievements. For instance, if your goal is to exercise regularly, set a measurable target like “walk for 30 minutes five times a week.” This way, you can track your success and adjust your efforts accordingly.

3. Achievable:Ensure that your goal is realistic and attainable. Acknowledge your current circumstances and set goals that are within your reach. If you’re working on improving your sleep, an achievable goal might be “establish a consistent bedtime routine,” rather than aiming for perfection in sleep duration immediately.

4. Relevant: Align your goal with your values and priorities. Consider how your resolution contributes to your overall well-being. If social connections are important to you, a relevant goal might be “schedule a weekly video call with a friend” to foster connections and support.

5. Time-bound: Set a deadline for your goal. Establishing a timeframe creates a sense of urgency and helps prevent procrastination. Instead of saying “exercise more,” set a time-bound goal like “complete a 30-day yoga challenge” or “run a 5k in three months.”

A Gentle Approach to Mental Health

When dealing with mental health concerns, it’s crucial to approach goal-setting with self-compassion and flexibility. Here are some additional tips to make the process more manageable:

1. Start Small: Begin with small, manageable goals. Gradual progress is still progress, and starting with achievable steps can build confidence and motivation.

2. Be Flexible: Life is unpredictable, and mental health journeys can have ups and downs. Be open to adjusting your goals as needed, recognizing that flexibility is a strength, not a weakness.

3. Seek Support: Share your goals with a trusted friend, family member, or mental health professional. Having a support system can provide encouragement, accountability, and a non-judgmental space to discuss your progress.

4. Celebrate Achievements: Acknowledge and celebrate even the smallest victories. Recognizing your accomplishments, no matter how minor, fosters a positive mindset and reinforces your commitment to personal growth.

Conclusions: Prioritize Your Mental Health In the New Year

As you embark on the journey of setting New Year’s resolutions, remember that your mental health is a priority. Embrace the SMART goals framework to create a roadmap that is realistic, focused, and compassionate. If you need help to set SMART goals, reach out to schedule an appointment with a licensed therapist. By adopting a gentle approach to self-improvement, you can navigate the challenges of the new year with resilience and a commitment to your well-being. May this year be one of growth, self-discovery, and nurturing the relationship you have with yourself.

The Silent Link: How Anxiety Manifests into Physical Ailments and the Importance of Seeking Help

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In the fast-paced and demanding world we live in, it’s not uncommon for stress and anxiety to become constant companions. While it’s widely known that mental health can affect our emotions and thoughts, what’s often overlooked is the profound impact anxiety can have on our physical well-being. Let’s examine how anxiety manifests into physical ailments and why it’s crucial to seek help from mental health professionals if you are struggling.

Mental Health and The Mind-Body Connection

The mind and body are intricately connected, and disruptions in one can lead to disturbances in the other. Anxiety, a common mental health condition, can manifest in various physical symptoms that may be dismissed or misattributed. Understanding this mind-body connection is crucial in recognizing when anxiety is taking a toll on your physical health.

Common Physical Manifestations of Anxiety

Muscle Tension and Pain: Anxiety often leads to increased muscle tension, which can result in headaches, migraines, and generalized body pain. Persistent muscle tension can contribute to conditions like tension-type headaches and temporomandibular joint (TMJ) disorder.

Gastrointestinal Issues: The gut is often referred to as the “second brain” due to the strong connection between the two. Anxiety can cause or exacerbate digestive issues such as irritable bowel syndrome (IBS), indigestion, and nausea.

Cardiovascular Symptoms: Anxiety triggers the “fight or flight” response, leading to an increased heart rate and elevated blood pressure. Prolonged exposure to these heightened states can contribute to cardiovascular problems over time.

Respiratory Problems: Shallow breathing is a common response to anxiety. Over time, this can lead to respiratory issues like shortness of breath, hyperventilation, and even panic attacks.

Sleep Disturbances: Anxiety often disrupts sleep patterns, leading to insomnia or restless nights. Poor sleep, in turn, can exacerbate anxiety, creating a vicious cycle.

Getting Help from a Mental Health Professional

Recognizing the physical manifestations of anxiety is the first step towards seeking help. Many individuals may not connect their physical symptoms to mental health issues, leading to delayed or ineffective treatment. Here’s why talking to a mental health professional is crucial:

  1. Holisitic Approach: Mental health professionals can provide a holistic perspective, addressing both the mental and physical aspects of anxiety. This comprehensive approach is essential for effective management and recovery.
  2. Tailored Treatment Plans: Every individual’s experience with anxiety is unique. Mental health professionals can create personalized treatment plans that consider both the mental and physical symptoms, ensuring a more targeted and effective approach.
  3. Prevention of Complications: Untreated anxiety can lead to chronic health conditions and a diminished quality of life. Seeking help early can prevent the escalation of physical symptoms and associated complications.
  4. Validation and Support: Opening up to a mental health professional provides a safe space for individuals to express their concerns and feelings. This validation and support are crucial in breaking the stigma surrounding mental health and fostering a path towards healing.

Take care of your Mind and Body

Anxiety is more than just a mental health issue; it has tangible, physical effects that can significantly impact our overall well-being. Recognizing the connection between anxiety and physical ailments is the first step towards seeking help. Mental health professionals play a vital role in addressing both aspects, providing support, validation, and tailored treatment plans for a more comprehensive and effective recovery. Don’t let anxiety silently compromise your physical health; reach out for help and take the first step towards a healthier, balanced life.

Sleep Hygiene: The Hidden Key to Improved Mental Health

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In the hustle and bustle of our modern lives, it’s not uncommon to see sleep fall by the wayside. We often underestimate the profound impact that sleep has on our mental health. Yet, it’s a two-way street – your mental health can affect your sleep, and your sleep can influence your mental well-being. Let’s delve into the fascinating connection between sleep hygiene and mental health.

The Sleep-Mental Health Connection

Sleep is more than just a time to rest; it’s the body’s way of rejuvenating and repairing itself. During deep sleep, your brain processes emotions and experiences from the day, helping you adapt and grow emotionally. A lack of sleep can disrupt this vital process, potentially leading to mood swings, increased stress, and even mental health disorders.

Chronic sleep deprivation can increase levels of stress hormones in your body. This, in turn, can make it difficult to manage stress and anxiety, as your brain becomes more sensitive to emotional triggers.

Poor sleep is often linked to depression. It’s a cyclical relationship; depression can lead to sleep disturbances, and inadequate sleep can exacerbate depressive symptoms. By prioritizing sleep, you can help break this cycle.

Your body’s internal clock, known as the circadian rhythm, plays a significant role in regulating your sleep-wake cycle. Disrupting this rhythm, whether through irregular sleep patterns or exposure to artificial light at night, can have adverse effects on your mood and mental health.

Practicing Good Sleep Hygiene for Better Mental Health

1. Consistent Sleep Schedule: Try to go to bed and wake up at the same times every day, even on weekends. Consistency helps regulate your circadian rhythm and improve the quality of your sleep.

2. Create a Relaxing Bedtime Routine: Engage in calming activities before bed, such as reading, taking a warm bath, or practicing relaxation techniques like meditation. These can help signal to your body that it’s time to wind down.

3. Optimize Your Sleep Environment: Make sure your bedroom is conducive to sleep. This means a comfortable mattress and pillows, a cool, dark, and quiet room, and the elimination of electronic devices.

4. Limit Stimulants: Avoid caffeine and nicotine close to bedtime. These substances can interfere with your ability to fall asleep and stay asleep.

5. Mind Your Diet: A heavy or spicy meal, especially before bedtime, can disrupt your sleep. Try to finish eating at least two to three hours before sleep.

6. Regular Physical Activity: Exercise has been shown to improve sleep quality and reduce symptoms of anxiety and depression. Just be sure to finish your workout a few hours before bedtime to avoid increased alertness.

7. Seek Professional Help: If you’re consistently struggling with sleep and it’s impacting your mental health, don’t hesitate to reach out to a healthcare professional. They can provide guidance and, if necessary, recommend therapies or medications.

Get better sleep for better mental health

In a world that glorifies productivity, it’s easy to neglect the importance of sleep. However, understanding and practicing good sleep hygiene is not only a gateway to improved mental health but also a crucial component of self-care. By nurturing your sleep, you’re taking a significant step toward a happier and healthier you. So, make a commitment to prioritize your sleep, and watch how it transforms your mental well-being. Your mind will thank you for it.

Surviving the Unthinkable: Coping with the loss of a loved one who died by suicide

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Losing a loved one to a death by suicide is a devastating and deeply painful experience that leaves families and friends grappling with a whirlwind of emotions. The grief, guilt, confusion, and anger that follow can be overwhelming, and the journey to healing is a challenging one. Here is some guidance on how to cope, find support, and move forward while honoring their memory.

Understanding there are things that might never make sense

The first step in surviving the loss of a loved one is to acknowledge that suicide is a complex issue. It is not a sign of weakness or selfishness, but rather a reflection of immense pain and suffering. Understanding this can help alleviate feelings of guilt or blame.

This is why joining a support group for survivors of suicide loss can be incredibly beneficial. These groups provide a safe space to share your experiences, connect with others who understand your unique and complex pain, and gain insights into coping strategies.

Talking helps  

Open and honest communication is key. Don’t be afraid to talk about your loved one, their struggles, and your feelings. Suppressing your emotions can make the grieving process more difficult.

If you decide to reach out to a mental health professional like a therapist, look for one who specializes in grief and trauma. They can provide you with the guidance and tools needed to navigate your emotions and find healthy ways to cope.

Keep the good memories alive
Keep your best memories of your loved one alive by celebrating their life. Create a scrapbook, host a memorial event, or establish a scholarship or charity in their name. This can bring a sense of purpose and positive focus to your grief. 

Author David Kessler wrote about this topic in “Finding Meaning: The Sixth Stage Grief.” Kessler explores the idea that there is a sixth stage of grief beyond the traditional five stages (denial, anger, bargaining, depression, and acceptance) and introduces the concept of finding meaning as an essential aspect of the grieving process.

When you’re feeling up to it, consider educating yourself about suicide prevention and mental health. Sometimes, raising awareness and advocating for change can become a way to honor your loved one’s memory.

Caring for yourself
Grief can take a physical and emotional toll on your well-being. Make self-care a priority. Eat healthily, exercise, get enough rest, and engage in activities that bring you joy. It is also important to remember that grief is not a linear process, and your emotions will fluctuate. Allow yourself to feel anger, sadness, confusion, and even moments of happiness without judgment.

Understand that not everyone will know how to support you, and some may say unintentionally hurtful things or trigger you with seemingly innocuous comments. It’s okay to set boundaries and protect your emotional well-being.

Surviving the the death of a loved one by suicide is an ongoing journey that requires time, patience, and self-compassion. Regardless of how someone died, there is no right or wrong way to grieve, and healing is a highly individual process. Remember that you are not alone, and there are people, resources, and support available to help you navigate this difficult path. In time, you can find a way to carry your loved one’s memory with you as you move forward, finding hope and resilience in the face of tragedy.

If you or someone you love is talking about self-harm, thinking about harming someone else, experiencing severe emotional or behavioral distress, feeling out of touch with reality or disoriented, feeling out of control, or experiencing an inability to care for yourself, seek help right away Call 9-1-1 for emergency services or go to the nearest emergency room.

Late August: Embrace the Mental Health Reset

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As the warmth of summer lingers and the first hints of autumn appear on the horizon, late August presents a unique and opportune moment for a mental health reset. As the world around us transitions, so too can we use this time to rejuvenate, refocus, and nurture our well-being.

Reflect on the Summer Journey

Late August offers a chance to reflect on the experiences, growth, and challenges of the summer months. Take a moment to acknowledge your achievements, lessons learned, and the moments that brought you joy. Taking time for a mental health reset to reflect on your journey allows you to gain perspective and set intentions for the future.

Reconnect with Nature

The beauty of late summer lies in its gentle weather and vibrant natural surroundings. Spend time outdoors, whether it’s a leisurely walk in the park, kayaking in a nearby river, strolling the shorelines of the Chesapeake Bay, a hike in the mountains, or simply sitting in your garden. Nature has a calming effect on the mind and can provide a much-needed mental break.

Prioritize Self-Care

Use this transitional period to prioritize self-care. Engage in activities that bring you joy and relaxation. Whether it’s reading a book, practicing meditation, indulging in a spa day, or trying out a new hobby, self-care nurtures your mental well-being and helps you recharge.

Set New Goals

Late August can mark a fresh start as you set new goals and intentions for the coming months. Whether these goals are related to personal growth, fitness, creative pursuits, or career aspirations, having something to work towards can instill a sense of purpose and excitement.

Reevaluate Your Routine

Evaluate your daily routine and make adjustments where needed. Are there habits that no longer serve you? Are there new habits you’d like to incorporate? This is an opportunity to create a routine that supports your mental and emotional well-being.

Foster Social Connections

Use this season to reach out to friends, family, and loved ones you may not have connected with over the busy summer months. Whether they are through in-person gatherings or heartfelt virtual chats, social connections are essential for mental health, and nurturing these relationships can bring a sense of belonging and happiness.  

Practice Gratitude

Gratitude has a powerful impact on our mental state. Take a few minutes each day to reflect on the things you’re grateful for. This practice can shift your focus towards positivity and enhance your overall well-being.

Embrace Change

Late August is a time of transition, much like the changing seasons. Embrace change as a natural part of life’s ebb and flow. Use this opportunity to let go of what no longer serves you and make space for new experiences and growth.

In a world that often moves at a fast pace, late August offers a pause – a moment to take a deep breath and reset. By taking the time to reflect, nurture, and refocus, you can set the stage for a positive and fulfilling journey ahead. As the seasons change, so can you, and with each intentional step, you’re nurturing your mental health and well-being. If you would like to talk to a professional about steps you can take for more positive mental health changes in your own life, contact us today. 

Understanding Teen Moodiness: Differentiating Normal Behavior from Potential Concerns

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Parenting teenagers can be an emotional rollercoaster, especially when faced with their mood swings. It’s not uncommon for teens to display moodiness due to the tumultuous changes they experience during this period of life. However, as a parent, it’s essential to recognize when these mood shifts cross the line from typical teenage behavior to potential signs of something more serious.

What is considered “normal” teenage moodiness?

During adolescence, teenagers undergo significant physical, emotional, and psychological changes. Hormonal fluctuations, brain development, and the struggle for identity can all contribute to mood swings. Teenagers may experience feelings of irritability, sadness, or anger. It is crucial to acknowledge that some level of moodiness is part of their normal developmental process.

How to recognize the duration and intensity

Normal teen moodiness tends to be temporary and mild. It comes and goes, and the intensity usually varies based on the situation. However, if the mood swings persist for an extended period or become increasingly severe, it might be a cause for concern. Persistent sadness, anger, or withdrawal that lasts for weeks may indicate something more serious.

Observe the triggers

Take note of the factors that trigger your teen’s mood shifts. Normal teen moodiness often arises in response to typical stressors such as school pressures, conflicts with friends or family, or relationship issues. If you notice that your teen’s mood swings are triggered by specific events, it might be a sign of typical teenage behavior.

Communication is key

Healthy communication with your teenager is essential. Create an open and non-judgmental space where your teen feels comfortable expressing their feelings. This will help you understand what they are going through and give you better insights into their emotional state. If your teen is willing to talk about their emotions and experiences, it’s usually a positive sign.

Look for changes in behavior

Keep an eye on any changes in your teen’s behavior and daily activities. Normal moodiness may not significantly affect their overall functioning. However, if you notice a decline in their academic performance, withdrawal from activities they once enjoyed, changes in eating or sleeping habits, or an increase in risky behaviors, it might indicate a deeper issue.

Trust your parental instincts

As a parent, you know your child best. If something doesn’t feel right, trust your instincts. If you have concerns about your teen’s moodiness, don’t hesitate to seek professional advice. Consulting a mental health professional, such as a psychologist or therapist, can help provide a better understanding of your teen’s emotional well-being.

Identifying mental health issues

It’s essential to differentiate between normal teenage moodiness and potential mental health issues. Mental health concerns, such as depression, anxiety, bipolar disorder, or other mood disorders, might present with symptoms similar to typical moodiness. These conditions often require professional intervention and should not be dismissed as just a phase.

Watch for signs of self-Harm or suicidal ideation.

Keep a close eye on your teen for any signs of self-harm or suicidal thoughts. If you notice any indications of self-harm, such as unexplained injuries, or your teen expresses feelings of hopelessness or talks about suicide, seek immediate help. Don’t dismiss them as just wanting attention or being dramatic. Reach out to a mental health professional or a crisis helpline.

Encourage healthy coping mechanisms

Teach your teenager healthy ways to cope with stress and emotions. Encourage them to engage in activities that promote well-being, such as exercise, hobbies, or spending time with friends and family. Developing strong coping mechanisms can help them navigate through their mood swings in a more constructive manner.

Normalize seeking help from a mental health professional

Stigma surrounding mental health can discourage teenagers from seeking help when they need it. As a parent, it’s crucial to normalize seeking professional support for mental health concerns. Let your teen know that it’s okay to talk to a therapist or counselor if they’re going through a tough time.

In conclusion, teenage moodiness is a natural part of adolescence, but as a parent, it’s essential to be vigilant and differentiate between typical behavior and potential mental health concerns. Maintain open communication with your teen and be there to support them during this transitional phase of their lives. If you have concerns about their emotional well-being, don’t hesitate to seek help from mental health professionals. With the right support and guidance, you can help your teen navigate through this period and foster their overall emotional growth and well-being. If you have questions about your teens moods and are concerned they need an evaluation, contact us today. 

Unmasking the Credibility of Social Media Mental Health “Experts”

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Recently, the National Alliance on Mental Illness (NAMI) shared an article about how to determine the credibility of social media health “experts.” The article was a response to navigating the sea of mental health advice accounts that have popped up in droves on sites like Tik Tok and Instagram since the start of the COVID-19 pandemic. 

The rise of social media has undeniably transformed the way we consume information, including mental health advice. With just a few clicks, we can access a plethora of posts, videos, and accounts claiming to be experts in the field. However, not all social media mental health experts are created equal. As users, it becomes crucial to navigate this vast landscape discerningly and determine the credibility of these individuals before absorbing their advice. In this article, we will explore effective strategies for assessing the credibility of social media mental health experts.

Consider qualifications and credentials

One of the first steps in determining credibility is to assess the qualifications and credentials of the expert. Do they possess relevant education, training, or experience in the mental health field? Look for indications such as degrees, certifications, licenses, or affiliations with reputable organizations. A legitimate mental health expert or organization is more likely to have a solid foundation of knowledge and expertise.

Are the authors using ethical practices?

Ethics play a vital role in the mental health profession. Responsible mental health experts prioritize the well-being of their audience and adhere to ethical guidelines. Look for signs of professionalism, such as respect for privacy and confidentiality, proper citation of sources, and avoiding harm through misinformation. A genuine expert will also provide appropriate disclaimers and encourage seeking personalized professional help when needed.

How are they engaging with the community? 

Engagement with the online community is a valuable factor to consider. Credible mental health experts may actively interact with their audience, answer questions, and provide additional resources. They foster an environment of trust and empathy, promoting dialogue while acknowledging the limitations of online platforms. Assessing the expert’s engagement level can give you insights into their dedication and sincerity.

Look for peer recognition and validation 

Recognition from peers within the mental health community can bolster an expert’s credibility. Look for endorsements, collaborations, or mentions from reputable professionals or organizations. Peer validation adds an additional layer of assurance and suggests that the expert’s work is respected and valued within their field.

Can you find insight to their longevity and consistency?

While a significant following on social media can be an indicator of expertise, it’s important to dig deeper. Assess the expert’s longevity and consistency in producing quality content over time. Evaluate the breadth and depth of their expertise and how well they adapt to emerging research and changing trends. Credible experts are dedicated to ongoing learning and growth.

Finding trustworthy experts to follow online

Navigating the realm of social media mental health experts requires a discerning eye. Assessing qualifications, consistency, accuracy, ethical practices, community engagement, peer recognition, and longevity can help determine the credibility of these individuals. Remember, mental health is a serious matter, and seeking guidance from qualified professionals should always be prioritized. While social media can provide valuable insights and support, critical evaluation is essential to separate trustworthy experts from those who may offer incomplete or misleading information.

Talking About Men’s Mental Health

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Stark differences in how we Men’s mental health  

Mental health is just as important for men as it is for women, but men often struggle to talk about their mental health challenges. In fact they are far less likely to seek treatment than women for their mental health issues. 

According to the CDC, a little over one in four women (25.6%) received any mental health treatment in the past 12 months, compared with 14.6% of men. In addition, women were more likely than men to have taken medication for their mental health (21.2% and 11.5%, respectively) and to have received counseling or therapy from a mental health professional (12.1% and 7.9%, respectively) in the past 12 months.

Why aren’t men seeking mental health treatment? 

There are a number of reasons why men struggle with getting help for their mental health:

  • Social stigma: Men are often taught that they should be strong and tough, and that showing weakness is a sign of being a failure. This can make it difficult for men to admit that they are struggling with mental health problems because they don’t want to be seen as weak or “less of a man” if they admit to having problems. 
  • Gender roles: Men are often socialized to believe that they should be strong and stoic, and that they should not show emotions such as sadness or fear. This can make it difficult for men to cope with mental health problems, as they may feel like they are not allowed to express how they are feeling.
  • Access to care: Men may have less access to mental health care than women. This is due to a number of factors, such as the fact that men are less likely to seek help, and that there are fewer mental health providers who specialize in working with men.

Benefits to mental health care for men

The good news is, there are things that can be done to help men with their mental health. Some of these things include:

  • Challenging the stigma: It is important to challenge the idea that men should be strong and tough. Men should be able to express their emotions without being judged.
  • Building social support: Men should build a strong network of support, including friends, family, and professionals. This can help them cope with stress and difficult life events.
  • Learning to express emotions: Men should learn healthy ways to express their emotions. A therapist can offer coping tools and ideas for healthy ways to express emotions clearly and effectively. This can help them to deal with their mental health problems in a productive way.

If you are a man who is struggling with your mental health, there is help available. Please reach out to a mental health professional or a trusted friend or family member. You don’t have to go through this alone.

How to Cultivate a Support System for Your Mental Wellness

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Support systems can help us in hard times

Having a strong support system is essential for good mental health. When we have people who care about us and are there for us, it can help us to cope with stress, challenges, and difficult times. It can also help us to feel more connected, supported, and loved.

There are many different ways to build a strong support system. Here are a few tips:

  1. Reach out to your loved ones. Let your family and/or friends know that you appreciate their support and that you are there for them too. Make time for regular social activities and phone calls.
  2. Get involved in your community. Volunteering or joining a club or group is a great way to meet new people and build relationships. It can also give you a sense of purpose and belonging.
  3. Seek professional help. If you are struggling with your mental health, a therapist can provide you with support and guidance. They can also help you to develop coping skills and strategies for managing your symptoms. Expert led support groups are another option that can be tailored to your specific needs.

Remember, you don’t have to go through this alone. There are people who care about you and want to help. By building a strong support system, you can improve your mental health and well-being.

Be open to building your support system

Here are some additional tips for cultivating a support system for your mental wellness:

• Be honest and open with the people in your life about your mental health. Let them know what you need from them, whether it’s emotional support, practical help, or just someone to listen.

• Be patient. It takes time to build strong relationships. Don’t expect everyone to be able to understand what you’re going through right away.

• Be willing to give back. When people support you, it’s important to be there for them too. This doesn’t mean that you have to solve all of their problems, but it does mean being a listening ear and offering a helping hand when you can.

Cultivating a support system is an important part of taking care of your mental health. By building strong relationships with the people in your life, you can create a safety net that can help you to cope with stress, challenges, and difficult times. 

How To Stop Worrying So Much

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Is worrying normal?

Worrying is a common human emotion. It can be a helpful way to prepare for potential problems and to motivate us to take action. However, when worrying becomes excessive, it can lead to anxiety and stress. First, it is important to understand that everyone worries from time to time, and it is not a sign of weakness or failure. Second, it is important to identify the things that you are worrying about. Once you know what is causing your worries, you can start to develop strategies to deal with them.

There are many different ways to manage worries. Some people find it helpful to talk to a friend or family member about their worries. Others find it helpful to write down their worries, or to create a worry box where they can put their worries away for later. There are also many different types of therapy that can help people to manage worries, such as cognitive-behavioral therapy (CBT) and mindfulness-based stress reduction (MBSR).

If you are struggling to manage your worries, it is important to seek professional help. A therapist can help you to develop strategies for managing your worries, and they can also help you to understand the underlying causes of your worries.

Here are some additional tips for managing worries:

Accept your worries

Worry is a normal human emotion, and it is not possible to completely eliminate it from your life. Instead, try to accept that you will sometimes feel worried, and focus on managing your worries in a healthy way.

Identify your triggers

What are the things that make you worry? Once you know your triggers, you can start to learn how to deal with them in a healthy way.

Challenge your negative thoughts.

When you start to worry about something, ask yourself if your thoughts are realistic. Are you thinking the worst case scenario? Are you assuming that something bad will happen when there is no evidence to support that? By challenging your negative thoughts, you can start to reduce your anxiety and worry.

Take care of yourself

When you are worried, it is important to take care of yourself both physically and emotionally. Make sure you are getting enough sleep, eating healthy foods, and exercising regularly. You should also find ways to relax and de-stress, such as spending time with loved ones, listening to music, or reading a book.

Worrying can be a difficult emotion to manage, but it is important to remember that you are not alone. There are many people who struggle with worries, and there are many resources available to help you. If you are struggling, please reach out for help.

The Positive Effects of Yoga for Mental Health

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Yoga for mind, body and mental health

Yoga is a world-renowned practice that is celebrated for its positive effects on stress and relaxation. Through breathing exercises, meditation, and physical positions for all different skill levels, yoga is a great practice for the mind and body to boost one’s mental health. Learn about some benefits and how your mental wellness will thank you for after you decide to roll out your yoga mat and find your zen.

Ways Yoga Improves Mental Health

woman doing yoga mental health
  • Relieves anxiety: Yoga can reduce your heart rate, respiration rate, and blood pressure, all in which can help ease anxiety, nerves and stress. You’re focused on the present, which allows you to clear your head and feel at peace. Yoga regulates your stress response system during this process, making it a great way to ease your mind and calm down.
  • Increases concentration, focus, and memory: Yoga requires focus, which can help boost your concentration. Research has shown that those who practice yoga consistently score higher on brain fitness assessments. Another study showed that yoga can strengthen the brain’s executive functions, increase goal-directed behavior and habitual practices and control emotions. Yoga is a great way to increase routine and motivation in your life.
  • Boosts your mood: Yoga has proven to have an anti-depressant effect on the brain because it decreases levels of cortisol, a stress hormone linked to depression. Plus, having a break from the outside world and focusing on the present moment is a great way to gain peace of mind during a stressful day.

How to begin using yoga for mental and overall health

On top of mental health, studies have shown that yoga can help decrease the risk of heart disease, reduce inflammation and chronic pain, and reduce migraine intensity.

Here are some resources to start your journey to find your zen:

  • YouTube: Yogis such as Adriene Mishler, Jessamyn Stanley and Briohny Smyth have online classes and courses on Youtube, as well as many others.
  • Apps: Universal Breathing: Pranayama, Track Yoga, Glo Yoga And Meditation, Down Dog, and 5 Minute Yoga are all free apps available in the Apple Store.
  • Your local gym or yoga studio: Many gyms that hold group fitness classes offer yoga classes, and yoga studios are always welcoming new members to try out their beginning classes! Find the nearest program on the mind body app. Learn more: https://www.mindbodyonline.com

Is mental health hereditary?

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Mental illness affected 50 million people in the United States in 2022 (19.86% of the population), making discussions on the topic more increasingly open and common. With such a wide range of people living with mental health issues, one =question that is brought up often is, “What causes mental illness?”

Situational factors and our environment, such as divorce, death of a closed one, childhood trauma or unhealthy habits are just a few of the reasons scientists and health experts explain the onset of mental illness. In addition, brain chemistry and the balance of our hormones can also factor in.  In fact, there are a wide range of things that can have an effect on one’s mental health. One theory that scientists have been exploring is the idea that some aspects of mental health and specific conditions appear to, in fact, be hereditary. This might lead one to wonder: if your parents suffer from a mental health condition, what are the chances you might have one?

Genetic markers and patterns for mental illness

ADHD, autism, bipolar disorder, depression, and schizophrenia are the five most common mental illnesses that show a correlation to heredity, according to the National Institute of Health. However, research has yet to fully understand the correlation of mental illness or why it can be passed along to some family members and not others. According to the American Academy of Pediatrics, while mental health conditions can run in a family, there are still a wide range of differences in the severity and extent of the symptoms.

So far, there are no direct genetic markers or patterns for mental illness that can be predicated with complete certainty. The causes of mental health issues are complicated, and someone’s individual risk can not exclusively be determined by whether their parents are diagnosed with a mental illness. While we may components of our parents genetics, our environment and life experiences, which contribute to our overall mental health, can be vastly different. Therefore, it is unclear how much of their DNA will affect our own mental well-being.

There is research showing correlation that having a parent with a mental illness may raise one’s risk slightly. One study showed that the chance of developing bipolar disorder is 1%, but if a parent is bipolar, the risk could rise to 8%, according to the Depression and Bipolar Support Alliance. But even though the risk is increased, it still remains very low and cannot be officially determined. A genetic predisposition of just 7% is mild, when compared to other markers for hereditary illnesses, such as certain cancers, muscular dystrophy or cystic fibrosis.

Will you inherit your parent’s mental illness?

So, are mental health conditions hereditary? “Although statistically significant, each of these genetic associations individually can account for only a small amount of risk for mental illness,” said Dr. Jordan Smoller of Massachusetts General Hospital. reported by the National Institutes of Health.

That being said, if an older member of your family has a diagnosed mental illness, be sure to check in with yourself and be aware of your own mental health. Since the risk of gaining a mental illness may slightly elevated it is important to practice mindfulness and self care.

If you have any questions regarding mental health, our clinicians team would be more than happy to assist in answering any questions or talking through any worries. Contact us today to schedule an appointment and discuss more.

Resources:
https://www.healthychildren.org/English/health-issues/conditions/emotional-problems/Pages/Inheriting-Mental-Disorders.aspx
https://www.nih.gov/news-events/nih-research-matters/common-genetic-factors-found-5-mental-disorders
https://www.dbsalliance.org/education/ask-the-doc/what-are-my-chances-of-passing-mental-illness-on-to-my-children-and-could-it-potentially-get-worse/

Tips for Coming up with New Year’s Resolutions for Your Mental Health

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With 2022 coming to a close, it’s the perfect time to take some personal inventory. Do you have aspects of your life that would like to improve in 2023? Our compassionate mental health professionals support clients in self reflection and making goals for improving quality of life. Perhaps we can even help you come up with actionable New Year’s resolutions for your mental health. Here are some tips.

New Year’s Resolutions for Your Mental Health

Start with the Positive

Did you perform well at your job? Did you learn a new skill? Did you make new friends or re-connect with family members? 

When trying to come up with New Year’s resolutions for your mental health, ask yourself this first: what went well this year? Many individuals become so wrapped up in the negative without considering the positive.

One approach used at GBCC Counseling Centers is to use cognitive behavioral therapy (CBT) to transform unhealthy or faulty thought patterns into positive ones. Learning to celebrate victories instead of constantly focusing on the negatives is a good example. Whether you joined a book club with an old friend or you learned how to cook, acknowledge those wins.

Do You Take Enough Time for Yourself?

During individual counseling sessions, one of the primary concerns clients express is that they’re always busy and don’t have enough down time. While working allows us to take care of our families and afford necessities, it shouldn’t come at the expense of your well-being.

Whether it’s finding a new hobby, learning a new skill, or simply getting more sleep, self-care can’t go ignored.

Make Realistic Goals

To be clear, you should keep an optimistic attitude as often as possible. With that being said, try to set attainable goals. Remember: it’s progress, not perfection. Just like Rome wasn’t built in a day, most people don’t become millionaires overnight.

It also helps to think in stages and set reasonable milestones along the way. For instance, let’s say you want to become more physically active and choose healthy meals each day. It’s easier to think of changing one small behavior and slowing building over time as opposed to stressing yourself out about making lots of large changes all at once. Perhaps you should think of adding 10 minutes of activity a couple days per week or choosing one healthy food at a meal instead of focusing on the total goal. 

Practice Positive Affirmations

In the game of life, you are your most important cheerleader. Whether on a piece of paper, in your head, or in front of a mirror, practicing positive affirmations is one of the best things you can do to improve your self-esteem. Some common affirmations include:

  • “I’m worth it.”
  • “I’m going to have a great day.”
  • “I am in control of my choices.”
  • “I believe in myself.”

Acknowledge that You’re a Work in Progress

As you come up with New Year’s resolutions for your mental health, understand that you might not accomplish all of your goals by the end of 2023. What matters most is that you practice self kindness every single day by recognizing that your best does not mean perfection.  

Additionally, it can be tempting to compare yourself to those around you. Comparing yourself to peers could be a recipe for disaster. Instead of trying to keep up with the Jones’, focus on keeping yourself aligned with your personal life values.


The mental health professionals at GBCC Behavioral Health can help you explore healthy New Year’s resolutions for your mental health, and help you work toward them. To schedule an appointment, call 410.760.9079.

How to Cope with the Holiday Season

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The holiday season is often portrayed as a time to be festive, enjoy time with friends and family, and generally wind down from the everyday grind. However, for many people, the holidays can bring on unwanted stress. The nature of the holiday season leads to changes in typical routines that can be difficult to adapt to.

If the holidays bring about a sense of dread, angst, worry, or frustration instead of joy, these tips for how to cope with the holiday season may bring you some comfort!

Acknowledge Your Feelings 

First off, don’t fight how you’re feeling. If you aren’t excited about the holidays or you’re feeling particularly stressed, that’s OKAY. Ignoring or repressing your feelings can make you feel even worse in the long run. Just because it’s the holidays doesn’t mean you have to be cheery 24/7.

Along with acknowledging your feelings, be realistic with yourself. If you know that going to three different holiday parties in one day is going to cause you to feel worse, consider just going to one instead. Offer to make alternate plans at a later date with those that you won’t be seeing, if it’s important to you. It’s also always okay to just say no.

Set a Budget and Stick to It

Money is a big stressor around the holidays. We live in a world that constantly tells us that we need the latest smartphone or gaming console, sometimes making the holidays even feel like a competition.

This year, try setting yourself a budget and buying meaningful gifts within that budget – or, if it’s a tough year for you and your family, let people know that. Offer service gifts or just to spend time with people instead. 

Practice Good Self Care

Yes, the holidays are about giving, but you can’t pour from an empty cup. Don’t forget to also give yourself some time, grace, and whatever else you need to feel well and whole. It’s okay to take a little space from your loved ones to refuel or recharge. If you’re not sure where to start, try any of these tips:

  • Practice deep breathing or meditation exercises
  • Set aside an hour at night to unwind with a favorite book
  • Give yourself a cut off time to leave a gathering
  • Journal at the end of the day to get out any thoughts or feelings

Set Some Boundaries

There’s a lot going on right now, politically and within our health system. Tempers can run hot, especially when there are differences of opinion. Don’t be afraid to say that you’ve had enough of a conversation or that you’d prefer not to discuss something if you know that it’s going to cause more issues.

It’s also important to remember that some people this holiday season will choose to wear a mask and/or vaccinated while others may not. Ask about the event you’re attending so you know whether or not you’re comfortable with the host’s policy around COVID-19. Knowing in advance will avoid surprises and allow you to make the best decisions for your personal level of comfort. 

Reach out to a Professional

The holiday season may be overwhelming. If the stress of the upcoming holidays becomes too much or if you feel like seasonal depression may be strongly affecting your life, it may be time to reach out to a professional. 

GBCC has a variety of providers that specialize in different types of therapy. Don’t hesitate to reach out to us today to set up an appointment. 

The arrival of fall and seasonal affective disorder

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Learn how the changing of seasons can change your mental health

The arrival of fall means the return of popular pumpkin-spiced coffee flavors and colorful decorum – but for some, it can also mean the return of the “winter blues.” Seasonal depression, which is also known as seasonal affective disorder (SAD), is a form of depression that occurs around the same time each year. Fall is one the most common times for an onset of SAD in the U.S., and doctors believe this is a direct result of now having shorter daylight hours.

According to Mental Health America, about 5% of the U.S. population experiences seasonal affective disorder1. However, the condition disproportionally affects genders, because 4-out-of-5 people diagnosed are women.

SAD Research

Norman E. Rosenthal, M.D., is the psychiatrist who first began exploring SAD in the mid-1980’s and he has since conducted decades of clinical research to identify the causes, diagnosing and treatment options. Rosenthal believes the loss of sunlight hours can disrupt the daily circadian rhythms that govern sleeping and eating patterns2. In addition, Rosenthal has found evidence that the loss of light appears to also interfere with the brain’s production of serotonin, which then adversely affects people’s moods.

The coming months may be an especially difficult one for individuals who are already at-risk for seasonal affective disorder, considering there has already been a dramatic increase in mental health-related conditions as a result of the COVID-19 pandemic. According to the CDC, patients reporting symptoms of anxiety disorder and depressive disorder increased considerably in the U.S during April–June of 2020, compared with the same period in 20193.

 Symptoms of Seasonal Affective Disorder (SAD)

Individuals who are suffering from seasonal affective disorder may be feeling a sudden onset of depression, hopelessness and an unshakeable despair and disinterest in activities they previously enjoyed. They may feel tense and have anxiety related to normal day-to-day functions that leads to sudden sleep disturbances and changes in mood. Overeating can also be a symptom of SAD, and Dr. Rosenthal’s research shows there is a link between serotonin imbalance and the sudden stimulation of cravings for carbohydrates and sweets.

Treatments for Seasonal Affective Disorder

There are several treatments available to help patients who are suffering from SAD. One treatment option is phototherapy, or “light therapy,” which has been shown to be effective in up to 85% diagnosed cases. Patients who use this method of treatment are intentionally put in an area of bright fluorescent light for up to four hours a day while engaging in normal daily activities, such as eating or reading while undergoing treatment.

In addition to (or, in place of) light therapy, patients can also talk to their medical or mental health provider about starting an antidepressant medication. In other studies, cognitive behavioral therapy (CBT) has also been shown to be effective for some patients1.

Think you have seasonal affective disorder?

If you or a loved one is concerned about the sudden onset of a seasonal affective disorder, or if you want to talk to a professional about feelings of anxiety or depression, please contact our offices today to schedule an appointment with a professional.

Teen Depression Warning Signs and Help

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As we all know, the adolescent years are filled with growing pains and school drama that may make it harder to spot the difference between a “moody teenager” or symptoms of clinical depression. While less common in children under the age of 12, the risks of depression increases significantly in adolescence. Studies show that one-in-five teens between 13-18 years old will experience depression before adulthood, as will 13% of kids between the ages of 5-15.

Understanding risk factors for teen depression

Depression is a common mental condition that can affect all age groups and, if left untreated, can have severe effects on those we care about. However, perhaps the most frightening statistic for parents is this: Suicide is the third-leading cause of death for young people ages 15-to-24.

It’s important for parents and caregivers to know what signs would indicate your teenager is struggling with something more serious than age-appropriate moodiness. If clinical depression runs in the family, it is especially important for adults to communicate with children and teens while being open, loving, non-judgmental, and accepting.

Here are some signs your teen may be suffering from depression:

1.     Problems at school: Depressed teens have more trouble concentrating. They may exhibit a lack of motivation and a decreased interest in activities that used to excite them. Some teens even refuse to go or participate with online school and they may have a sudden decline in grades.

2.     Poor self-esteem: As their bodies adjust to puberty and growth, it’s not uncommon for the teenage years to be filled with insecurity. However, plunging self-esteem can be a major sign of depression. If your teen seems to never be happy with their appearance or is overly-critical with themselves, their lack of confidence could be a symptom of feeling unlovable or worthless. 

3.     Changes in sleep: Depression can lead to people either oversleeping or suffering from insomnia. The two extremes can be a red flag for your teenager, as well as a sudden change in sleep activity. Some depressed teens may be more slow-paced than usual, while others could take up a more anxious, fast-paced state that involves nervous pacing or constant fidgeting. 

4.     Changes in eating and weight: Food can be a go-to vice for feelings of depression. Those who are experiencing clinical depression may have a sudden, extreme increase in appetite, or no appetite at all. Studies have shown relationships between depression and weight related concerns. 

5.     Deep sadness that goes on for 2+ weeks: Crying for what appears like no reason, irritability, a negative change in behavior, could all be signs of depression. If your teenager has appeared deeply sad for over two weeks, this consistency could align with a persisting mental health condition that should be addressed with a provider.

7. Reckless behavior. Reckless or risk-taking behavior (such as substance use, reckless driving, and sexual promiscuity) could all be signs of a larger looming mental health condition. If your teen is frequently engaging in risky behavior that is ongoing, extreme, and sometimes life-threatening, then it you should seek help from a mental health professional.

6. Talking about death or suicide. The biggest red flag of teen depression would be if they make comments about not wanting to be alive or threaten to harm themselves in any way. Any time a person makes verbal statement or social media posts about self-harm or suicide, like “I wish I were dead,” it should be taken seriously. Remember, talking to your child about suicide will not give them the idea to attempt suicide. Be direct and supportive if you are concerned about suicidal threats or statements. You can also call or text the 988 Suicide and Crisis hotline (Simply dial to talk or text 9-8-8). Explain why you are concerned and a support specialist can guide you through how to help. The hotline is open 24 hours a day, 7 days a week.  

You can never be overly cautious

If you feel your child is suffering from non-life threatening symptoms of depression, talk to them and know that our providers are here to help. You can request an appointment here or place a confidential call to one of our patient coordinators to talk about our quick and easy evaluation process. 

References: 

https://www.everydayhealth.com/depression-pictures/subtle-signs-your-child-is-depressed.aspx

https://www.betterhelp.com/advice/teenagers/what-signs-of-depression-in-teens-should-i-look-out-for/?utm_source=AdWords&utm_medium=Search_PPC_c&utm_term=_b&utm_content=82966718848&network=g&placement=&target=&matchtype=b&utm_campaign=6459244691&ad_type=text&adposition=&gclid=CjwKCAjwyo36BRAXEiwA24CwGWMae-PBzjUKd9UvWdFzoS5kEYqKp3fWrufJzJDOD962r3l3Fns5KBoCUIQQAvD_BwE

Parent’s Guide to Teen Depression

Tips for Dealing with Back-to-School Anxiety

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Everyone gets nervous for a new year

Are your kids feeling the onset of back-to-school anxiety? They are not alone. Students and parents alike can be triggered with feelings of nervousness and fear at the mere thought of jumping back into the school year routine, meeting new teachers and friends, and adjusting to a new grade level of expectations. Here are some ideas for easing into the transition and calming first-day jitters:

Start your routines

Many kids and parents experience back-to-school anxiety

Start preparing children for the upcoming transition by resuming school-year rituals before school starts. Get them back in the habit of structured bathing routines, limiting screentime at night and returning to earlier bedtimes.

Go shopping

Include children in the purchase of back-to-school materials. When kids pick out new backpacks, shoes, lunch containers and notebooks, it helps build a sense of excitement for when the school doors open again.

Avoid the crowds

Go early for teacher meet-and-greets before the halls get busy, or see if the teacher will set up a time when your child can visit the classroom privately and on a day where he/she will not be overwhelmed by crowds of people. You can also rehearse the drop-off or spend time on the playground so your child feels comfortable with the surroundings.

Fear of the unknown is temporary

Validate the child’s worry and acknowledge that ALL children are feeling the same way just before the start of school. Remind them that after a few days it will seem very normal, again, and those jitters will quickly fade away. If, after a few weeks, you feel like your child’s anxiety isn’t subsiding, you may want to consider speaking with a school psychologist or making an appointment with a mental health professional to see what else can be done. 

Let them relax

When kids are overwhelmed with emotion from the first day, they may be more exhausted than usual at night. Try not to push the younger ones too hard on small things that might only exacerbate their emotions (i.e. it’s okay if they don’t finish dinner or skip chores or even a soccer practice within the first 1-2 days of school, etc.)

Communicate your concerns

Email your child’s teacher ahead of time to let them know if he/she may be over-anxious about going back, especially if you think the worry is a little more intense than the normal first-day jitters. Until your child’s teacher gets to know them better, they may not have a sense of how distressed your child may seem, so it never hurts to give them a “heads up” so they can check-in with your child and make sure they are okay. 

Focus on the positive

Try and talk about all the exciting things about going back to school. Remind your child they are going to be with their friends, again, and even make new friends!  With COVID-19 becoming less of an obstacle to in-person learning, schools will now be going back to doing all of the FUN activities such as field trips, dances and other exciting events. 

Remember, having back-to-school anxiety is normal

Many of our children have endured a lot of changes and inconsistency within the education setting over the last two-and-a-half years, which is probably only adding to their anxiety. Reassure nervous children that they have already overcome so much and, now, with the support of parents and teachers, they will continue to persevere and be stronger and more adaptable learners because of their experiences!

How to Deal with Difficult People

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Dealing with Difficult People

We all know someone who gets under our skin. They could be passive-aggressive, lack empathy, or simply have an annoying or difficult personality type that is in stark contrast to our own personal values –and they drive us crazy! Perhaps you dread interactions with these types of people because you know it will leave you feeling frustrated, patronized, devalued or seething with rage because of something they said or did. Believe it or not, you don’t have to avoid difficult people altogether.  Here is some advice for how to deal with them while maintaining your own sanity.

Why do I dislike this person so much?

When being around a difficult person triggers negative emotions, it can take a toll on our mental health. Even if you don’t react to them in the moment, suppressing your own feelings can be harmful to your overall mental well-being.

Author and certified wellness coach Allaya Cooks-Campbell suggests that first you must recognize how a difficult person’s behavior makes you feel; Do interactions with them leave you feeling angry, sad, insulted, or dismissed? She says, “Being able to label the feelings helps to pull you out of reactivity mode and into curiosity — a much more productive (and less explosive) space.” Once you can name your feelings and be aware of exactly what the negative reaction is you are having, then you can move on to taking the following actions that will help you to actively cope with the person for a more positive outcome:

Don’t engage or reciprocate in arguments with difficult people

When dealing with difficult people you should always avoid divisive topics and personal issues such as religion and politics. If the other person tries to talk about these subjects (or something closely related that could open a door to conflict) and you know going into it that you will not agree with their side, then avoid taking the bait. You probably know by now how conversations in these subject matters can be unproductive and with a difficult person they are more likely to devolve into insults, personal attacks or other unfavorable outcomes. 

Try and remember that sometimes difficult people say things for the sake of instigating a disagreement. However, that doesn’t mean you have to engage.  If they are yelling, it is natural for us to want to yell back. If they are insulting, it’s natural to want to say something hurtful in response. However, these reactions usually will not make you feel better. Think of this as you being more mindful of your own self-care. When you make a conscious decision not to participate in an argument or disagreement you are actually saving yourself time and energy. If we intentionally avoid these discussions, we also avoid the onset of negative emotions and the unpleasant physiological reactions that come with them (increased blood pressure, anxiety, headaches, and sleeplessness after-the-fact). Preserve your mental health and choose a different path.

Don’t expect difficult people to change 

Here’s something everyone says that is easier said than done:  Remember to focus on what is under your control. Another person’s thoughts, words and personality type are, unfortunately, not something any of us can control.  In addition, a person who is difficult is likely not this way because of anything you said or did.  The even harsher reality is, they are probably lacking the awareness and emotional self-control needed to react any differently under stress. So, rather than focus on how they might react or behave in situations, try focusing on yourself and your own choice words and actions. 

So, what does that look like? Here’s an example: If someone tells you, “Anyone who thinks like that is stupid…”, your gut reaction may be to defend yourself or call them stupid.  Instead, try this approach: listen to learn. Let the other person keep speaking and explain their rationale. You can do this in a way that is even complementary by saying something like, “Wow, it’s nice to hear a different opinion and to consider this from all sides. Thank you for being so honest and telling me how you feel.”  You don’t have to agree with them, but interrupting or being defensive will not diffuse or make them any less opinionated (or grating).

Verbal and de-escalation tips for difficult people

If the person is already upset and being difficult, here are some ways you can de-escalate the situation. Try slowing down before you speak, practicing good active listening habits (not arms folded or eyes-rolling), pay attention to your breathing (make sure you aren’t sighing), and choose words carefully. Rather than telling someone, “You aren’t making any sense,” try saying this instead: “Can you help me understand what you mean?” You might be surprised how controlling the tone of the interaction and being more intentional with words can lighten the mood. 

In addition to practicing your calm breathing and active listening, pay attention to the hidden need. Difficult people are generally motivated by something —whether it be power, money, attention, control. Figure out what drives them and it might give you better insight as to why they behave a certain way. Dr Samantha Rodman, Clinical Psychologist, says of this topic, “It can be transformative to realize that a difficult person is that way because of their own history and personality, and that your behavior plays a much smaller role in how they respond to you than you might think.” Sometimes, just having a better understanding of a person and their pain points will help you to better manage your reactions and feelings of contempt.

Stay fluid – there is no “one size fits all” solution

Always keep in mind that every person is unique and there is no magic formula for getting along with everyone, all the time. Your goal should be to feel satisfied with your own choice words and behaviors and you can do that by staying true to yourself and your values, no matter how difficult someone else is being. Practicing your own emotional self-control and measured responses will go a long way in preventing another person’s thoughts, words and behaviors from rattling you to the point of physical or mental anguish. 

Sources: 

https://www.psychologytoday.com/us/blog/living-the-questions/201503/20-expert-tactics-dealing-difficult-people

Talkspace: Four tips to dealing with difficult people

5 Ideas to Practice Summer Self-Care

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What does “self-care” look like?

When we talk about preserving one’s mental health, often times the term “self-care” gets brought up. What does it mean? According to the National Institute of Mental Health, self-care means, “Taking the time to do things that help you live well and improve both your physical health and mental health.”  Typically, some everyday self-care rituals we can practice include things like drinking enough water, getting a good night’s sleep, or practicing gratitude. However, with the onset of summer, there are some self-care rituals that might only be available (or, best enjoyed) during warmer months and longer days. Here are a few we recommend: 

Add fresh fruit to your water bottle

While fruit may be available year-round in the supermarket, some of them really do taste better during the summer months. Strawberries, blueberries, peaches and cantaloup are just a few of the many fruits that are much more enjoyable better between June-August, when they are ripe and fresh off the vines. 

Schedule weekly visits to your local farmer’s market

As if the above ritual of adding fruit to your water bottle didn’t convince you enough, summer months are also the best time to enjoy most vegetables at your local farm stand. Corn, tomatoes, asparagus, lettuce are all fresher and taste better when purchased from a local vendor in your region. In addition, many farmer’s markets offer specialty hand-made items not found in your grocery store (think: organic soaps, candles, and honey made from local bees). Carve out extra time to visit these markets weekly in your area and allow your senses enjoy what they have to offer during the summer months. 

Ride a bike each day

While this can be done during any season, bicycling is best enjoyed in nature when the sun is shining and the daylight hours are abundant. Many state parks offer recreational bike trails where you can see birds, deer, and other animals in their natural habitat during the warm season. If you’re intimated by off-road biking, then try pedaling around your neighborhood to a local park or along a riverfront. Biking is also a great social activity and there might be groups of people in your area who meet up just for the purpose of enjoying a bike ride in summer. A quick web search should help you find any such groups.

Take a month-long break from social media

We know social media is bad for your mental health and yet, so many of us have a hard time staying off. Challenge yourself to delete social apps from your phone during one (or all) of the summer months and experiment with living your life and having thoughts and opinions that are NOT shared with your friends and followers. In addition, think about how muting the daily amplification of your friends’ and followers’ thoughts, opinions and daily activities might improve your mood and give you back the free time you need to be present for what is happening around you in real time. 

Grab the local library’s summer reading list

Did you know most local libraries offer a summer reading list for people who need book ideas? If you can’t remember the last time you read a book and want to dive back in (Because, after all, you are taking a break from social media and now have time, right?), we suggest you start with recommendations from the professionals. If you’re intimidated by going to the library, you also might be able to get their book recommendations on their website and download the digital versions for free to a Kindle for a period of time (just like borrowing hardcover books).    

Make time for summer self-care

For best results, rituals of self-care should be practiced year-round. However, be sure to also make the most of the summer months and add some warm-weather activities and pleasures to your routine. Your mind and body will thank you! 

Pride Month: Mental Health Resources for the LGBTQ+ Community

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Happy Pride Month! June celebrates a community of diverse identities and expressions of gender and sexual orientation. And as we recognize the impact the LGBTQ+ community has had on history and the hurdles they have jumped over to achieve equal rights and respect, it is important to address the battles with mental health, too.

The LGBTQ mental health disparity

LGBTQ Mental Health

Thirty-nine percent of LGBTQ+ individuals living in the United States reported living with a mental illness during 2018. LGBTQ+ people have had to face stereotypes, shame, fear, discrimination, and traumatic events which can lead to these mental health struggles. LGBTQ adults are also twice as likely to struggle with their mental health than heterosexual adults, and transgender people are four times as likely than cisgender people.

Younger members of the community struggle with their mental health the most compared to other age groups, and are twice as likely to have persistent feelings of hopelessness and sadness than heterosexual people. Because of the negative stereotypes that were wrongly created in the past, it can be hard for LGBTQ+ people to come out in fear of rejection and loneliness from those around them.

It is important that, no matter what age, the LGBTQ+ community are able to turn to mental health professionals and seek the help they need to deal with any mental health struggles they may have.

At GBCC, we understand that access to affirming care can be a challenge for individuals in the LGBTQ community. GBCC is committed to being a safe place to seek therapy and support for those who identify as lesbian, gay, bisexual, intersex, transgender, or gender nonconforming, and their family members. Services include individual and/or family therapy for children, adolescents, and adults. We also have therapists who can provide couples therapy or support to friends and loved ones of those who identify as LGBTQ.

Mental Health Resources for LGBTQ individuals

Here are a list of other resources available:

May is Mental Health Awareness Month

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You Are Not Alone

May is Mental Health Awareness Month and it is important time to remind you that it is it okay to not be okay. While it might seem like you are the only one who is suffering at times, a lot more people than you may think are also struggling with their mental health. Around 50% of all Americans are diagnosed with a mental illness or disorder at some point in their lives, which means mental health struggles are very common throughout the United States.

Your mental health can change throughout your life. Many outside factors, from drastic change to economic troubles, can affect someone’s mind. Luckily, there are many resources and support out there to help you or a loved one struggling with their mental health. 1-in-5 Americans will struggle with mental illness in a given year, so it’s important to be kind to yourself and acknowledge that in any given room, you are not the only one.

Among these adults struggling with mental illness, about 60% were left untreated back in 2011. It’s important to take care of yourself and your mental health, as many mental illnesses can have an impact on your physical health. Depression, for example, can sometimes increase inflammation and change heart rate control, blood circulation, stress hormones, and metabolism. Long-term effects can even lead to conditions such as heart disease and type 2 diabetes.

With the amount of resources available and the conversation topic becoming more normalized, mental health is something everyone should acknowledge and take care of in order to live healthy, fulfilling lives. The National Alliance of Mental Illness (NAMI) will be sharing blogs, personal stories, videos, digital toolkits, social media engagements and holding national events all month long to emphasize that you are not alone and that help is there for anyone who needs it.

Resources for Mental Health Awareness Month

During the month of May, GBCC Behavioral Health recognizes Mental Health Awareness Month to remind the community that mental health is essential to overall health and those living with mental health issues are deserving of care, understanding, compassion, and pathways to hope, healing, recovery, and fulfillment.

Educational resources about mental health:  

Mental Health Myths and Facts 

About Mental Health

Learn about Children’s Mental Health Awareness Week

Children’s Mental Health information

Local Support Resources: 

Maryland Behavioral Health Administration

Treatment locator for substance abuse and other urgent mental health conditions

Managing Work-Related Burnout

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What is meant by “Burnout?”

Most of us, at some time or another, have experienced spells of exhaustion, hopelessness and feeling undervalued in our careers or work life. If you think these feelings have escalated since the onset of COVID-19, then you are not alone. A new study found that nearly 90% of respondents in more than 40 countries felt that their work lives got increasingly worse during the pandemic. And more than 60% felt that they were experiencing the phenomenon now commonly known as “burnout” often or very often.

burnout

So, what is burnout? WebMD defines “burnout” a form of exhaustion caused by constantly feeling swamped. It’s a result of excessive and prolonged emotional, physical, and mental stress. Burnout happens when someone is feeling overwhelmed, emotionally drained, and unable to keep up with life’s incessant demands.

While burnout is not yet an officially medically diagnosed condition, it is believed to be the root cause of many physical, emotional and mental health issues. Prior to the pandemic, The World Health Organization (WHO) officially recognized burnout as a “syndrome” that was specifically tied to “chronic workplace stress that has not been successfully managed.”

Signs and Symptoms of Burnout

Mental health experts say it is critical for individuals to address burnout because it can have long-term consequences on their mental health – specifically, as a risk factor for depression, substance abuse, and suicidal thoughts or feelings. 

What makes it different from clinical depression or anxiety is that the triggers for burnout are directly tied to a person’s relationship with their job. For many, setting boundaries for work-life balance became increasingly hard during the pandemic, as people shifted to teleworking from the comfort of their homes. The lines between work-life/home-life became blurred, increasing the risk for burnout. Experts say our brains are not wired to be chronically in fight-or-flight mode, so it’s important that we recognize when our thoughts and feelings are racing, and take a break.

Some physical signs you might be experiencing burnout include: feeling tired all of the time, frequent sickness from lowered immune system, frequent headaches, joint or muscle pain, changes in sleep patterns and/or appetite. 

Emotional and behavioral signs of burnout could look like: feelings of helplessness, feeling unmotivated, withdrawing from activities or responsibilities, using food or alcohol as a coping mechanism, procrastination, short-temperedness, starting work late or logging off early. 

Managing Burnout 

Experts advise that for people still working out of the home, keeping a daily routine of basic normalities like getting dressed, stepping away from one’s desk for lunch, and “logging off” at a reasonable hour (as you would if you were commuting daily).  These are all small changes in your day that can have a positive impact on your overall mental well-being. 

Employers can also help by addressing burnout head-on and encouraging an open dialogue about it in the workplace. Experts say that by talking openly about mental health stresses in an organization, employers, managers and employees can cultivate a healthier environment with a culture that normalizes these feelings, rather than creating shame or stigma around them.

Another way to combat burnout is to be more intentional with your time. Find causes or activities that are meaningful to you and carve out time to focus only on those. Whether it’s a sport/social club, or volunteering, simply interacting with people outside of work about things that interest you is a great way to disengage your brain from work and the stressors that lead to burnout. 

In addition, try taking a break from technology. Many people spend their “downtime” looking at their phone or the internet, which inevitably leads to them seeing a work email (or other work-related notification), or reading an article that reminds them about work. In that time, they weren’t actually disassociating from their job. Try to set aside time to be away from your phone, off your computer and away from social media entirely. 

If you are feeling the symptoms of burnout and need help, please contact us today. Our clinicians can help you manage expectations, create a plan for yourself that promotes resilience, and provide you with the tools you need to manage your personal self-care practices to avoid long-term burnout-related health issues. 

Sources :
https://www.npr.org/2021/03/08/974787023/burnout-isnt-just-exhaustion-heres-how-to-deal-with-it
https://www.helpguide.org/articles/stress/burnout-prevention-and-recovery.htm
https://www.pewresearch.org/fact-tank/2022/03/09/majority-of-workers-who-quit-a-job-in-2021-cite-low-pay-no-opportunities-for-advancement-feeling-disrespected/

Understanding Cognitive Behavioral Therapy

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What is CBT?

If you’ve ever done an internet search for a talk therapist or counselor, you may have seen a lot of them list, “Cognitive Behavioral Therapy,” or, “CBT” as a speciality or service provided. If you never studied psychology, you may have even wondered, “What is that and is it something I need?”

Cognitive behavioral therapy is a type of talking therapy that has been widely used to treat mental health disorders or emotional concerns since the 1950’s. The purpose of this form of therapy is to identify and challenge thoughts that are unhelpful to one’s mental well-being, and then provide alternative thinking patterns and behaviors to help improve the way patients think and feel (Klearminds, 2022).

The goal for patients entering into CBT is to improve their quality of life not by changing their circumstances of their day-to-day challenges, but to empower them to take control of the perception of those challenges, and then create new ways of thinking and feeling about them.  

History of Cognitive Behavioral Therapy 

women in therapy

Albert Ellis was an American psychologist who helped pioneer and develop what is now modern cognitive therapy.  His work in the 1950’s was based on the idea that a person’s emotional distress arises from their thoughts about an event rather than the actual event itself.  Ellis was one of the first to correlate and analyze how irrational beliefs and generalized pessimism led to human misery and dysfunction (Univ of Birmingham, 2021). 

A few years after Ellis, American psychiatrist  Aaron T. Beck looked deeper into “thought distortions.” He researched whether holding negative views about self, others and the world, might be part of the reason somebody was depressed. Beck saw an even more direct link between thoughts, feelings and behaviors, and he discovered that although people aren’t always initially aware of negative thoughts, they can, in fact, learn to identify and report them. He found that people who were depressed had negative thoughts that tended to be unrealistic, and by uncovering and challenging these thoughts, long-lasting and positive changes could result (Beck Institute, 2022). 

Working with a Cognitive Behavioral Therapist 

CBT can be extremely effective ― either alone or in combination with other therapies ― in treating mental health disorders, such as depression, anxiety, phobias, sleep disorders, post-traumatic stress disorder (PTSD), an eating disorder, and more. But not everyone who benefits from CBT has a mental health condition. CBT can also be an effective tool for anyone who wants to learn how to better manage stressful life situations.

Mental health counselors (psychotherapist or therapist) specializing in CBT work with patients in a structured way, to help them become aware of false or negative thinking. Then, they will work with the patient on different ways to view challenging situations more clearly and how to respond to them in a more effective way.

CBT generally requires fewer sessions than other types of therapy, and patients are able to use the tools they learn in therapy and apply the concepts to coping with new problems as they arise.  

Setting Expectations for CBT

Patients who want to explore CBT should go into the treatment with an open-mind and an awareness that while situations may be immovable, their thoughts and feelings can change. Understand that CBT can help you develop more realistic expectations about yourself, others and the world – which can create real lasting peace and long-term fulfillment.  

A big component of CBT is being able to recognize the importance of flexibility in our ideas and expectations. Patients starting treatment should be prepared to consider the worst-case scenarios, but also recognize that they will survive. Patients who are successful in treatment will find that they have more awareness of strong, negative emotions, and then, in the future, be able to reflect on the unrealistic expectations that may have caused them. 

CBT can be very useful for addressing a litany of emotional challenges, such as coping with grief or loss, learning to cope with a medical illness, managing chronic physical symptoms, overcoming emotional trauma from abuse or violence, and resolving relationship conflicts (Mayo Clinic, 2022).

In some cases, CBT is most effective when it’s combined with other treatments, such as antidepressants or other medications.

Interested in speaking with a therapist who specializes in cognitive behavioral therapy? Contact us today.

Sources:

https://www.mayoclinic.org/tests-procedures/cognitive-behavioral-therapy/about/pac-20384610

https://www.birmingham.ac.uk/schools/psychology/centres/rebt/about/beliefs.aspx

https://www.klearminds.com/blog/history-cognitive-behavioural-therapy-cbt/

www.beckinstitute.org

5 Things to Learn From Couples Therapy

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Contrary to popular belief, couples therapy doesn’t have to be reserved for relationships that are on the brink of collapse. In fact, there are a lot of things that can be learned and applied to couples who are willing to go through therapy aside from times of extreme conflict. Relationship therapists can also work with couples who, overall, are feeling mutually content, but who also might be seeking to preserve their bond and enhance their appreciation for one another.

Consider how working with a therapist on any one or more of the following skills could improve your self-awareness and your appreciation for your partner:

Communication

Everyone has a different way of communicating their emotions. It’s how we communicate to one another and how we approach our spouse with our needs and desires that is critical to having a healthy relationship. When couples live together for a period of time, they fall into communication habits that may or may not be beneficial to their growth and success. If one partner isn’t feeling heard or seen, negative behaviors like anger, defensiveness, or becoming withdrawn could set in. Even minor miscommunications can put a strain on a relationship. By figuring out why the miscommunications happen, a therapist can help you communicate in a way that is more understandable and healthier for both parties.

Deescalation 

Disagreements are a natural occurrence in relationships because each person has their own thoughts, desires, belief systems and routines. Your behaviors and feelings may not always be consistent with that of your partner. Conflicts that escalate into a fight (yelling, screaming, passive-aggressiveness, bringing up old wounds or the “silent treatment”) is where things get problematic. It’s important to recognize when a disagreement is spiraling out of control. Through therapy, couples can learn to resolve conflicts before they devolve into unhealthy and hurtful behaviors. 

Deeper Intimacy

In the beginning, relationships are often exciting and passionate because both individuals are making an effort to please each other. Over time, scheduled dates and winning each other over slowly gets replaced by the comforts of routine and repetition, especially when there is added pressure from jobs, raising children and endless household chores. Some couples may find that, over time, their relationship feels mundane or uninteresting. When you are your partner make a commitment to attend therapy, you are taking the first step to reigniting the old spark. Just making an effort to create more intentional “alone time” (even if that entails going to therapy) can bring about a deeper feeling of intimacy.  Sometimes, recalling how it felt back at the beginning of the relationship with a therapist can result in new and more intense feelings of passion. 

Moving Forward 

Some couples may find they need therapy to process and/or move on from old wounds such as a financial mistake, childhood trauma, the challenges of parenting, or any event that led to feeling trapped in a cycle of resentment. The therapist can help you navigate whatever is making you both feel contentious and help you get “unstuck.” Therapists can also bring about another perspective to help to foster better understanding of the behaviors that led to getting stuck.  Couples who gain more awareness may find it easier to forgive and even move away from the feelings of bitterness.  The best case scenario is you’ll get a renewed sense of hope and commitment for the future. 

Transitions 

Huge life transitions can generate friction and stress on both newer and long-term relationships. A big move, death of a loved one, career change, illness, retirement, adding children, or adjusting to an empty nest are all examples of life changes that can make or break a relationship. Couples can go to therapy for the purpose of restoring the connection they had before a huge life change altered their lives. Counselors help couples learn new ways to adapt and how support to each other as they acclimate to a new “normal.”

If you think you and your partner could benefit from couples therapy, please contact us today to set up an appointment. www.gbcc.com

Improve Mental Health in just 15 Minutes

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Nearly a quarter of all Americans say they make a New Year’s resolution, but only a third of them admit to actually keeping to them for an entire year.  Setting and achieving resolutions in a new year can prove to be challenging if the goals are too unrealistic in expectation or require a drastic overnight change in habits and mindset.  Here is a list of things you can do to improve mental health in just 15 minutes a day.

improve your mental health in 15 minutes a day

For those looking to start small, there are some activities you can do for just a few minutes each day that can greatly improve your overall mental health. You don’t have to start these in January, either. By dedicating  just 15-minutes a day towards small-but-well-meaning intentions, you will get a satisfying return on your overall mental well-being.

15 Minute-a-Day Activities that Will Improve Your Mental Health

Writing in a journal each day.

In a 2006 study, nearly 100 young adults spent 15 minutes journaling or drawing twice a week about a stressful event or writing about their plans for the day. The people who journaled saw the biggest reduction in symptoms of depression, anxiety, and hostility, particularly if they were distressed to begin with. Try writing a short paragraph about your day and the feelings you had as a way to be more mindful and present in your daily life. Taking time to have more awareness of our thoughts, feelings and environment allows us to be more at peace with our own life experiences. 

Reduce the amount of time you spend daily looking at social media.

A 2018 study by UPenn was the first of its kind to establish a causal relationship that social media usage increases feelings of depression and loneliness. The study found that participants who limited the amount of time they went on social media to just ten minutes per app daily showed a significant decrease in loneliness and depression. Slight decreases in anxiety and fear of missing out (FOMO) were also observed. Most smartphones now offer app “time limits” to help monitor how long you spend scrolling these apps. Look at the average amount of time you spent on social media last week and allot the same amount of time this week, minus 15 minutes. Gradually reduce the time each week to wean yourself off a potentially detrimental habit. 

Stop checking work emails during non-work hours.

A 2018 study entitled, “Killing me softly: electronic communications monitoring and employee and significant-other well-being,” researchers at Virginia Tech found that even being expected to check work email during non-work hours caused workers (and their spouses) to experience anxiety. Researchers explain the consequences for expecting employees to always be “on” is, in fact, compromising the employee’s and their family’s mental health. Make a conscious effort to stop reading work emails after a certain hour and give yourself back time to be present with loved ones.

fruit smoothies instead of coffee
Fruit smoothies are a great alternative to coffee for a natural energy boost without caffeine-induced jitters that mirror anxiety

Skip that afternoon cup of coffee.

85% of Americans consume coffee each day. It’s also not uncommon for workers, stay-at-home parents or even retirees to want to reach for a cup during an afternoon lull in energy. However, researchers indicate you may want to consider other less caffeinated options for an afternoon jolt. Studies show excessive caffeine consumption can cause symptoms similar to psychiatric conditions including sleep and anxiety disorders, increasing hostility, anxiety, and psychotic symptoms. One study from Harvard Medical School noted how caffeine use yields physical symptoms of anxiety, complete with nervousness, restlessness, sleep issues, increased heart rate and gastrointestinal problems. Experts recommend drinking healthier alternatives, such as fruit smoothies that take less than 15-minutes to prepare, can give you a more natural energy boost, and without the onset of feelings that closely mirror anxiety.  

Take a 15-minute walk each day.

Many people believe they need to commit to an intense workout regime to improve their physical well-being. Believe it or not, there are health benefits to adding even the smallest amount of movement into your 24-hour day. One study even found that walking outside just 15 minutes a week left people feeling more socially connected, and reporting bigger increases in positive emotions — including prosocial emotions such as gratitude and compassion, and also joy — while they were walking. The boost in prosocial emotions, specifically, carried through into everyday life. 

By choosing one or more of the above activities, you may be able to improve your mental health in just 15 minutes a day. The mental health professionals at GBCC Counseling Centers can help you explore small changes you can make to improve your mental health and help you work toward them. In addition to individual therapy sessions, we also offer various telehealth group therapy sessions three days a week. To schedule an appointment, call 410.760.9079.

Sources:

https://greatergood.berkeley.edu/article/item/how_journaling_can_help_you_in_hard_times

https://www.consumeraffairs.com/news/expectations-to-answer-work-emails-after-hours-hurts-employees-health-study-finds-081018.html

https://www.healthline.com/health/caffeine-and-anxiety#caffeine-and-anxiety

https://www.psychologytoday.com/us/blog/the-athletes-way/201606/15-minutes-daily-walking-could-save-your-life

https://www.inc.com/jessica-stillman/happiness-loneliness-study-awe-walk.html

Is your job affecting your mental health?

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Find out if your level of work-related stress is normal

Let’s face it: There are many people reading this who don’t love their jobs 100% of the time. No job is perfect. Some days are a breeze and then others can be stressful, or, even a bit taxing. It is important to know the line between when a job can is giving you “normal” amounts of stress and when it’s crossed over to being toxic. If you find yourself miserable at work, consider the signs that your job may be detrimental to your mental health.

Signs your job is negatively effecting your mental health

Consider how often you experience the following as a result of work:

1. While you are there, you find it hard to feel anything but negative thoughts and emotions. You’re easily irritated with your coworkers or boss.

2. You feel situationally depressed or anxious. If you are feeling a sense of extreme dread on Sundays when looking at the upcoming week or your anxiety is at an all-time high if your phone dings because you are worried it will be a work-related notification, this could be an indication that negative feelings about work have transitioned to your personal life.

3. You feel physically ill. When your mental health takes a toll, it can affect your physical health too. Migraines, stomach aches from indigestion, or insomnia can all be physical ailments caused by work-related stress. If these are an everyday occurrence, it’s probably time to consider a job-change

4. It takes the entire weekend to recharge and feel better. When work emotionally exhausts you to the point where you don’t feel like yourself, even after a 48-hour break.

5. You struggle to get out of bed in the morning. Some days you may just be more tired, but if this is happening more and more frequently, your body could be reacting to the stress you’re holding inside about going to work each day.

6. You don’t take breaks at work. If you don’t have a second to breathe when you’re at work and take a proper break, this can create a toll on your mental health. Drowning in work for eight-to-ten hours straight is too taxing, both physically and emotionally.

7. You can no longer relax at home or take care of yourself. You’re disinterested in do things at home that you usually enjoy and unable to have a routine. Your body is either completely drained at all times, or you feel like you’re on high alert because you are constantly in a state of flight or fight.

8. You over-indulge after a workday. If you find yourself wanting to drink alcohol more during the week (or weekends), or indulge in “comfort” foods like salty snacks or sweets, this could also be a sign that your job is affecting your mental well-being.  

9. Increasing your daily alcohol consumption and snacking can both lead to weight gain, which can also result increased listlessness and depression. If you think your job is making you want to consume more sugar, fat, salt and drink alcohol more frequently, this could be the result of your brain seeking a means of short-term physical comfort. Using food to self-medicate against negative emotions isn’t uncommon as there is a lot of scientific evidence correlating our cravings to emotional memory and reward systems in the brain (i.e. eating foods that remind us of holidays and times we feel good).  Unfortunately, the long-term effects of indulgeing in unhealthy stress-induced eating and drinking can have serious long-term negative effects on your mental and physical health.

Remember: Work-life balance is essential. Ignoring these signs of a mentally draining job can result in seriously negative physical and mental behaviors and feelings. If your job is affecting your mental health, reach out to the Oasis team and we can help you identify the causes of your work-related stress and anxiety and give you the tools for managing those feelings.

No job is worth your own well-being and you should always put yourself first.

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Sources: 
https://blogs.webmd.com/mental-health/20200228/8-signs-your-job-may-be-toxic-for-your-mental-health
https://www.insider.com/all-the-signs-that-your-job-is-wreaking-havoc-on-your-mental-health-2017-11#you-dont-take-breaks-during-the-workday-3
https://www.workandmoney.com/s/mental-health-compromised-job-e3faa5d8f3614ec5

Coping With the Holidays: Some Helpful Tips

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1. Plan ahead. Part of what makes the holidays stressful is the unpredictability of social situations and large crowds. Unpredictability naturally brings about anxiety.  Gather information about social events before you attend so you know what to expect.  Set aside specific days for shopping, baking, visiting friends and other activities.  Expect travel delays and difficulties.  

2. Set differences aside. Try to accept family members and friends as they are, even if they don’t live up to all your expectations. Set aside grievances until a more appropriate time for discussion.  Choose conversation topics that are not likely to induce conflict.    

3. Acknowledge your feelings. Many people dread the holidays because their inner experience is so different from what is being hyped.  Holidays can remind us of the loss of loved ones or other difficult life experiences.  Your feelings are valid and important.  

4. Seek support. Enlist support for organizing holiday gatherings, as well as meal preparation and cleanup. You don’t have to go it alone.  If you feel isolated or down, seek out family members and friends, or community, religious or social services. Getting involved and volunteering can lift your spirits and broaden your friendships. 

5. Be prepared. Identify and practice your helpful coping strategies at a time when you are not feeling high levels of stress.  The more prepared you are before hand, the less you have to think on your feet during a stressful situation.

6. Stick to a budget. Before you go shopping, decide how much money you can afford to spend on gifts and other items. Then be sure to stick to your budget to avoid feeling anxious and tense for months afterward as you struggle to pay the bills.  Happiness is not bought with an avalanche of gifts. 

7. Learn to say no. Generally, people will understand if you can’t do certain projects or activities. If you say yes only to what you really want to do, you’ll avoid feeling resentful, bitter and overwhelmed. 

8. Take a breather. Make some time for yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Steal away to a quiet place, even if it’s to the bathroom for a few moments of solitude. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.

9. Practice good self care.  Watch your diet and remember to exercise. Fats and sweets can reduce energy, which can make you feel more stressed and run down. It can be very helpful to take a walk before and/or after a big holiday meal.  Prioritize a good night’s sleep.  

10. Forget about perfection. Holiday TV specials are filled with happy endings. But in real life, people don’t usually resolve problems within an hour or two. Something always comes up and throws plans off.  Accept imperfections in yourself and in others.  Keep your expectations realistic.