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When most people commit to a fitness routine, they do so to improve their physical health. Perhaps they need to lose weight or find a natural way to lower their blood pressure or blood glucose. And while exercise definitely impacts a person’s physical health, it also significantly impacts their mental health as well! Here are […]
When most people commit to a fitness routine, they do so to improve their physical health. Perhaps they need to lose weight or find a natural way to lower their blood pressure or blood glucose. And while exercise definitely impacts a person’s physical health, it also significantly impacts their mental health as well!
Here are just some of the ways fitness positively impacts your mental health:
Helps to Relieve Stress
Have you heard that regular exercise is one of the best ways to beat the effects of stress? Physical activity is thought to reduce stress by reducing the levels of stress-related hormones such as cortisol and adrenaline. And studies have found exercise can even make us resilient to stress.
Improves Self-Confidence
When we feel depressed, we don’t have the get-up-and-go to exercise. By not exercising, we put on weight, which can significantly decrease our confidence and self-worth. Committing to an exercise plan can help to rebuild our confidence and worth. In fact, studies have found regular exercise can contribute to improved body image.
Promotes a Better Night’s Sleep
We tend to overlook how important proper sleep is for our overall mental health and well-being. While a variety of factors can impact our quality of sleep, physical activity appears to be particularly influential. It seems exercise not only helps us fall asleep faster, but helps us stay asleep longer as well.
Improves Cognitive Functioning
And finally, exercise is also thought to boost our mental clarity and improve our memory. Those who have suffered from depression, anxiety or PTSD and CPTSD know that our cognitive function can take a hit when our mental health takes a hit.
These are just some of the ways regular exercise can improve your mental health. And of course, I also encourage you to speak to someone about the mental health challenges you are facing. Just as you often need a trainer to show you how to exercise properly, you may need a trainer to help you get into the best mental health of your life!
SOURCES:
https://www.betterhealth.vic.gov.au/health/healthyliving/exercise-and-mental-health
https://www.nami.org/Blogs/NAMI-Blog/May-2016/Exercise-for-Mental-Health-8-Keys-to-Get-and-Stay
https://www.healthline.com/health/depression/exercise
They say there are only two things in life you can count on: death and taxes. I would add a third: changes. Every person goes through changes in life. And some of those changes can be significant. Whether you are graduating, starting a new job, moving to a new city, or ending a relationship, you […]
They say there are only two things in life you can count on: death and taxes. I would add a third: changes. Every person goes through changes in life. And some of those changes can be significant.
Whether you are graduating, starting a new job, moving to a new city, or ending a relationship, you may find dealing with change to be stressful. But there is good news. Counseling can absolutely help you navigate these big life changes so you can make the absolute best decision for you.
Here are some ways counseling can help with big life changes:
Managing Expectations
There’s the change itself, and then there’s what we expect life to be during and after the change. Often we can feel stress when reality does not align with our expectations of reality. Counseling can help you manage your expectations so that the transition is peaceful and realistic.
A Positive Framework
Change means one door closes as another one opens. But many people put all of their focus and attention on that closing door. Focusing on an ending can make us feel depressed and anxious.
A counselor can help you focus on the new opportunities ahead of you. This can improve your state of mind, which will ultimately help you make the most of the current situation.
Self-Care
For many of us, change means burning the candle at both ends and not taking care of ourselves. Counseling can remind us (as many times as needed) that we need to make our physical and mental health a priority during this transition.
Now that you see some of the ways counseling can help you through the biggest changes in your life, it’s time to find a counselor who can help you find insight and fresh perspective. If you’d like to explore counseling further, please reach out to me. I’d be more than happy to answer any questions you may have.
SOURCES:
https://onlinedegrees.bradley.edu/blog/six-ways-counselors-can-help-clients-dealing-with-major-change/
http://creativeresolutionsinc.com/2021/07/20/how-counseling-can-help-you-through-life-changes/
These days, many people focus on their physical health. But few give much attention, if any, to their mental health. What does mental health refer to? Mental health describes a person’s overall psychological health and well-being. It has much to do with the way you feel about yourself, your ability to manage your emotions, how […]
These days, many people focus on their physical health. But few give much attention, if any, to their mental health.
What does mental health refer to? Mental health describes a person’s overall psychological health and well-being. It has much to do with the way you feel about yourself, your ability to manage your emotions, how you deal with challenges and the relationships you nurture.
While most people will experience mental health challenges at some point in their life, those who give no attention to their mental health could experience anxiety and depression. If focusing on mental health is a new topic for you, here are some tips to help you along:
Don’t Isolate
Nothing keeps our mood elevated like the feeling of being connected – truly connected – to other people. While texting and social media have their place, be sure to spend quality face-to-face time with friends and loved ones.
Make R&R a Priority
Are you someone that burns the candle at both ends? Most people are. Good mental health requires you to get enough leisure time so you can rest and contemplate. If you’re guilty of being “too busy,” start spending more time relaxing.
Eat Healthy
Have you ever noticed when you eat processed comfort foods, you tend to feel unwell physically and mentally? Sugary foods are bad for our mental health. That’s why it’s so important to eat wholesome, nutritious foods like grassfed meats and organic fruits and veggies!
Stay Active
Physical activity is as important for your mental health as it is for your physical health. Regular exercise can relieve stress, elevate mood, and even help you get a better night’s sleep.
These are just some of the ways you can ensure your mental health is optimized. You may also want to speak with a licensed mental health therapist who can provide tools and a safe space to work through what’s troubling you.
If you’d like to explore treatment options, please give my office a call.
SOURCES:
http://www.bcmhsus.ca/about/news-stories/stories/10-tips-to-boost-your-mental-health
https://www.mhanational.org/31-tips-boost-your-mental-health
https://www.verywellmind.com/things-you-can-do-to-improve-your-mental-focus-4115389
At one time or another, all parents feel like their child is acting “out of control.” But eventually this feeling passes as the event passes. But for some parents, an out-of-control child is not a fleeting phenomena but a 24/7 reality. These children constantly push the limits and seem to care very little (if at […]
At one time or another, all parents feel like their child is acting “out of control.” But eventually this feeling passes as the event passes. But for some parents, an out-of-control child is not a fleeting phenomena but a 24/7 reality. These children constantly push the limits and seem to care very little (if at all) about the consequences.
If you are the parent of an out of control child, you must take steps to maintain your authority, not only for your child’s well-being, but for your own mental health. With this in mind, here are some tips for parenting an out of control child:
Set Boundaries and Stick to Them
Do you know why many kids test their parents and their boundaries? Because they have a strong need to feel safe and secure. If they test you and you don’t bend, your child will feel safe and secure knowing YOU are in control and they don’t have to be. When you make a rule and set boundaries, be sure to always follow through with consequences.
Be Very Clear
Kids don’t hear or process information like adults do. How you speak with colleagues or employees at work will not work with your kids. You have got to be 100% crystal clear. And it’s a really good idea to write down all household rules so they know EXACTLY what will be tolerated and what won’t.
Use Positive Language
No one – especially an out of control 8-year-old – likes to be told what they can’t do. Your kid will simply focus on that negative word CAN’T. Instead, always use positive language that describes what they CAN do once they have completed a chore.
For instance, instead of saying, “No video games until you fold the laundry,” say, “You can watch video games once the laundry is folded.” It may seem like a subtle difference to your ears, but it will land much differently in theirs.
If you’ve tried these tips and others but are still having a hard time parenting your child, it may be time for family therapy. A trained therapist can help you and your child communicate and help your child discover why they are acting out, offering tools to change their behavior.
If you’d like to explore treatment options, please get in touch with me.
SOURCES:
https://www.verywellfamily.com/help-my-kids-are-out-of-control-1094959
https://www.clevguard.com/parental-control/deal-with-out-of-control-kids/
There are times when a person is diagnosed with a mental health issue, such as depression or anxiety. Other times, someone might be diagnosed as having a substance abuse issue. When someone has both a mental health issue and a substance abuse issue, we call it a dual diagnosis. How Does Dual Diagnosis Develop? Often, […]
There are times when a person is diagnosed with a mental health issue, such as depression or anxiety. Other times, someone might be diagnosed as having a substance abuse issue. When someone has both a mental health issue and a substance abuse issue, we call it a dual diagnosis.
Often, addictive behaviors are a result of someone trying to cope with their mental health issues. In fact, according to the Journal of the American Medical Association, roughly 53% of individuals with drug addiction and 35% with an addiction to alcohol
meet the requirements for a mental health diagnosis. These numbers tell the story of the strong correlation between mental health and addiction.
The following are some of the mental health issues that often occur alongside addiction:
It’s important to note that while these mental health issues are often associated with substance abuse, they do not always present alongside drug and alcohol addiction.
Dual diagnosis cases are very complex in nature and require different treatment styles. Typically speaking, there are four types of treatment:
Partial Treatment
This model refers to treating the primary mental health issue alone, but not the concurring substance abuse concerns.
Sequential Treatment
This approach treats the mental health issue first, then addresses the addiction after.
Parallel Treatment
This treatment focuses on addressing both the mental health concern and addiction at the same time, though separately and using different care providers.
Integrated Treatment
As the name suggests, this model has the individual receiving mental health and addiction treatment concurrently, under a unified and robust treatment program. This program can be in an outpatient setting or in a rehab facility.
It can be very difficult for the person struggling with a substance abuse issue and mental health issue, or their family members, to determine the best course of treatment. It is recommended that you initially work with a licensed therapist who can accurately diagnose you and recommend the right course of treatment.
If you’d like to speak with someone, please get in touch with me. I’d be more than happy to discuss how I can help your journey back to health and well-being.
SOURCES:
At some point in most of our lives, there will come a time when we experience a mental health crisis. It may come after a divorce, the loss of a loved one, or another traumatic event. Many traditional types of therapy, such as cognitive behavioral therapy or CBT, can be very effective at helping people […]
At some point in most of our lives, there will come a time when we experience a mental health crisis. It may come after a divorce, the loss of a loved one, or another traumatic event.
Many traditional types of therapy, such as cognitive behavioral therapy or CBT, can be very effective at helping people overcome their depression, anxiety, and other symptoms. That is, if they are comfortable using verbal communication to share their pain.
Many people are not comfortable enough with their communication skills or their own emotions to be able to benefit from traditional talk therapies. This is especially true with young children. In these cases, art therapy can be very worthwhile.
Art therapy uses creative outlets such as painting, collage, and drawing to help people express themselves in a way they feel comfortable. The art they create can then be used by the therapist to better understand their behaviors and emotional health. Just as our dreams use symbolism to “tell” us about ourselves, art does the same.
Art therapy is a great option for small children, adolescents, and adults who have a difficult time understanding their own emotions or speaking about them. Art therapy has been successfully used to improve self-esteem, relieve stress and anxiety, manage addictions, and improve symptoms of depression.
If you are interested in exploring art therapy, please get in touch with me. I would be more than happy to answer any questions you have and see if art therapy may be a good fit for you.
SOURCES:
If we’re honest, most of us would admit we look at some form of digital screen more than we do the face of our friends and loved ones. From our phones to iPad, laptops and flatscreen TVs the size of an entire wall, screen time for most people is definitely on the rise. But what […]
If we’re honest, most of us would admit we look at some form of digital screen more than we do the face of our friends and loved ones. From our phones to iPad, laptops and flatscreen TVs the size of an entire wall, screen time for most people is definitely on the rise. But what exactly are the mental health effects of all of this screen time?
Sleep Deprivation
Without realizing it, many of us are hampering our natural sleep cycle with so much screen time. Our electronic devices emit a blue light that interferes with our production of melatonin, the sleep hormone. Screen time before bed will make it very hard to fall asleep. And a lack of quality sleep can cause our mood to dip and make it hard for us to deal with everyday stressors.
Impaired Social Skills
There is a bit of irony when it comes to screen time. We’re on our devices more and more as a way to connect with others. And yet, in reality we are alone when socializing digitally. Fewer real-life social interactions can lead to social anxiety and loneliness.
Poorer Emotional Regulation
Too much time on our devices affects our ability to register and process our emotions. Exposure to aggressive or violent media, for example, can impair our emotional judgment of real life events. It can also trigger our own aggressive tendencies.
Lower Self-Esteem
Social media platforms are where we go to compare ourselves to others. Often when scrolling through our timelines, we perceive everyone else to have their act together, to be happier, healthier and more successful. Doing this day after day can take a real toll on our self-esteem.
If you think you’re spending too much time in front of your screens, there are some steps you can take. First, make a commitment to keep TVs and all other devices out of your bedroom so you can ensure a good night’s rest.
Make dinner time with the family a “screen-free zone.”
And finally, take up some new hobbies, connect with old friends and try to get outdoors more. Your mental health will thank you.
SOURCES:
https://www.adventhealth.com/blog/how-screen-time-affects-mental-health
https://www.opal.so/blog/screen-time-and-mental-health
https://health.usnews.com/health-care/patient-advice/articles/2018-03-16/is-screen-time-a-serious-threat-to-mental-health
Life has been beyond challenging for most of us the last couple of years as we’ve dealt with a global pandemic and subsequent lockdowns. And just when we thought we were all out of the woods and life was back to normal, we now find ourselves facing sky high inflation, a recession, and the threat […]
Life has been beyond challenging for most of us the last couple of years as we’ve dealt with a global pandemic and subsequent lockdowns. And just when we thought we were all out of the woods and life was back to normal, we now find ourselves facing sky high inflation, a recession, and the threat of WW III. Needless to say, these events can trigger some pretty strong emotions in us.
We never want to fully deny our emotions. Feeling them is how we process the events of our lives. But there comes the point where we need to figure out a way to move through the emotions and get safely to the other side. One of the most effective ways to do this is through mindfulness.
Mindfulness is a simple, non-judgmental awareness of the present moment. It is a powerful way to connect with our bodies and emotions, but in a higher state of awareness.
Mindfulness helps us regulate our emotions by putting us in a calm and relaxed state of presence. From here we can have a more mature and sensible point of view of the events in our lives.
Second, when practiced regularly, mindfulness can help us develop skills that promote emotional maturity and self-regulation. These skills include self-awareness and attentional control.
And finally, mindfulness can increase the time between trigger and response. In this way, mindfulness acts a bit like an advanced warning system, alerting us to a potential ugly scene, giving us time to engage in emotional self-monitoring. This gives us the opportunity to choose our emotional response very, very carefully.
There are many online resources for getting started with a mindfulness meditation practice. Spend some time searching Google and exploring Youtube for some helpful sites and videos.
If you are interested in working privately with someone on regulating your emotions, please reach out to me. I use mindfulness in my practice with clients and would be happy to answer any questions you may have.
Sources:
https://mentalhealthmatch.com/articles/skills/what-is-mindfulness-and-how-to-use-it-to-regulate-emotions
There comes a time in most of our lives when we feel lost, confused, and unsure of the next decision to make. During times like these, it’s important to have someone in your corner who can advise and guide you on your journey. It can often make sense to turn to someone within our social […]
There comes a time in most of our lives when we feel lost, confused, and unsure of the next decision to make. During times like these, it’s important to have someone in your corner who can advise and guide you on your journey.
It can often make sense to turn to someone within our social circle for mentorship and encouragement. But there are those times and life challenges that may require professional counseling.
If you are dealing with stress and uncertainty and need guidance but are unsure of whether a mentor or counselor makes more sense, here are some things to keep in mind.
Mentors act as role models and provide guidance to others to help them reach specific goals. A mentor can help you learn new skills, develop more confidence, and make better decisions.
A mentor is someone you most likely already know. Typically, a relationship with a mentor will be encouraged between senior and junior employees. A senior employee takes the junior under his or her wing to help the younger person grow and develop professionally.
We also commonly find mentorships in the world of academia. A professor may see something in a particular student and offer their ear and expertise to help guide the student in their pursuit of higher education.
Mentorships do not require payment. The mentor gives of their time and experience freely because they feel satisfaction helping develop others.
While mentoring is an informal relationship you have with someone already in your network, counseling is a formal relationship you build with someone who has studied and become licensed to help people facing the kinds of life struggles you are experiencing.
In a mentorship, you may meet the other person in a variety of locations (cafe, library, park) and at a variety of times (whenever both of you are free). But with counseling, you generally meet at the same scheduled appointment time and in an office setting.
Counseling is very problem-focused, meaning you seek specific advice and guidance from a counselor when you are experiencing stress, anxiety, or depression in your life.
That really depends on what is going on in your life. If you are looking for some general advice about a career path or what degree you should take in college, you most likely need mentorship.
If, on the other hand, you are going through a mental health crisis and need to acquire strategies and tools to help you cope, you should seek guidance from a trained and licensed mental health counselor.
If you think you want to speak with a counselor, please reach out to me. I’d be happy to discuss how I might help.
SOURCES:
If you’re like most people, you deal with your own fair share of stress most days. And that doesn’t really seem fair at all! Especially when you consider that chronic stress can negatively impact our health, sending blood pressure soaring and causing our hearts to work harder. Whether it’s a bully for a boss, a […]
If you’re like most people, you deal with your own fair share of stress most days. And that doesn’t really seem fair at all! Especially when you consider that chronic stress can negatively impact our health, sending blood pressure soaring and causing our hearts to work harder.
Whether it’s a bully for a boss, a horrific commute, mounting bills, or problems in your marriage, stress is a part of life we really can’t get away from. But there are things we can do to eliminate the effects of stress on our minds and body:
Sometimes stress comes from wanting to control everyone and every event in our lives. But this simply isn’t possible. Recognizing you don’t have control over everything and just letting go can often bring profound relief.
Taking slow, deep breaths gets you out of fight or flight mode and puts you into rest and digest mode. Our bodies cannot heal and repair when we are in constant states of fight or flight, only when we are in rest and relax mode. Whenever you feel stressed, take three deep, slow breaths in… hold it for a count of three… and exhale… Guaranteed you feel instantly calm and relaxed and you will help your body heal itself.
When we’re stressed it’s easy to make poor lifestyle choices that only lead to poor health outcomes. Be sure to make self-care a priority by eating right, drinking plenty of pure water, and getting enough sleep and exercise each day.
Mindfulness meditation is one of the best ways to calm your mind and keep it peaceful throughout the day. There are plenty of Youtube videos that will help you begin your practice.
Stress Awareness month is in April and there is no better way to celebrate it than to take care of yourself!
SOURCES: