The Positive Effects of Yoga for Mental Health

by

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?

by

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

by

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

by

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

by

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

by

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

by

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

by

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

by

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

by

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

by

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

by

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/