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National Counseling Awareness Month

National Counseling Awareness Month

April 26, 2021 by Leave a Comment

April is National Counseling Awareness Month, and so I thought it would be a good idea to take this time to talk a little about mental health and the benefits of seeking treatment for whatever issues you may be facing.

When we talk about mental health, we are talking about our emotional, psychological and social well-being. Our mental health not only affects how we feel but also how we think and behave as well as handle stress and make decisions.

Mental Health Statistics

Just how common are mental illnesses in the United States? According to the Centers for Disease Control and Prevention:

  • More than 50% of American adults will be diagnosed with a mental illness at some point in their life.
  • In any given year, one in five people in this country will experience a mental illness.
  • Children are not immune to mental health challenges, in fact, one in five will experience a serious mental illness at some point.

Causes of Mental Illness

While there is no single cause of mental illness, there are some common factors that are believed to contribute to the risk of developing mental health issues. These include:

  • Trauma or a history of abuse.
  • Stress-related to ongoing chronic diseases such as cancer or heart disease.
  • Chemical imbalances such as hormonal imbalances.
  • Use of drugs and alcohol.
  • Feeling lonely and/or isolated.

Therapy Can Help

Living with a mental illness can be incredibly painful. This is why National Counseling Awareness Month was started, to help those in need recognize there are people and resources available to them. A professionally trained therapist can help you uncover the cause of your mental illness as well as offer tools and coping mechanisms to turn your life around.

To find a therapist near you, you can use this directory, which lists therapists by state and specialty. Keep in mind that many therapists are now offering sessions over the internet, so it may be best to pick someone you feel more comfortable with instead of someone who is geographically close.

I do offer telehealth services and would be more than happy to speak to you about what is going on. Please feel free to reach out to me.

 

Resources:

Filed Under: General

How Counseling Can Help You Reach Your Goals in the New Year

January 20, 2021 by Leave a Comment

If you struggle to set goals, let alone reach them, you are definitely not alone. In fact, it is thought that roughly 92% of the population has found it hard to stick to goals. This constant cycle of trying to set beneficial life or health goals, but never quite reaching them, can ultimately lead to depression.

That’s because reaching goals is empowering and helps us feel we are in charge of our life. When we don’t reach goals, we feel powerless and even hopeless that our lives can change for the better!

How Counseling Can Help

Just as you must follow a recipe to the proverbial “T” to end up with something edible, there is a formula that must be followed to the “T” to set reachable goals. This formula is often used in Cognitive Behavioral Therapy (CBT) to help individuals set and reach goals that will help them change behaviors and better their lives.

Goal setting has actually been shown to be a useful tool for those suffering from depression according to a study published in the journal PLOS ONE. The study found that individuals suffering from depression had more trouble setting goals and were far less likely to believe they could reach them.

The study found that those who were depressed had more difficulties setting goals and they were also less likely to believe they would achieve those goals. The participants also tended to set avoidance goals rather than approach goals.

An avoidance goal is one you set to avoid a negative outcome. “I want to lose weight so I don’t develop type 2 diabetes.” An approach goal, on the other hand, is one that you set to ensure a positive outcome. “I want to lose weight to have more energy!”

The study shows that counseling can help people with depression set and achieve realistic and achievable goals as well as help them stay on track mentally in pursuit of that goal.

The goal-setting formula used by most CBT therapists is as follows:

  • Identify your goal.
  • Choose a starting point.
  • Identify the steps required to achieve the goal.
  • Take that first step and get started.

A therapist can help you with each one of these steps. From ensuring you select realistic goals that are approach goals, to helping you identify where you are in relation to your goal, breaking down the goal into smaller, actionable steps, and helping you take that very first one, a counselor or coach will be in your corner, helping you every step of the way.

Make 2021 the year you reach those goals that will help you live your best life. If you’d like some help getting there, please get in touch with me. I’d be more than happy to discuss how I may be able to help.

 

SOURCES:

Filed Under: General

How Social Media Can Actually be Good for Our Mental Health

January 13, 2021 by Leave a Comment

Whenever there is a discussion about social media and mental health, there is generally a negative association. Many studies now have pointed to individuals developing depression or anxiety as a result of time spent on social media sites like Facebook and Twitter.

But is this a full picture?

There is actually another side to the coin that suggests social media can actually be good for some people’s mental health.

Social Media Keeps Us Connected to Those We Love

Currently, most of the country is prepared to go into lockdown again because of Covid-19. This pandemic has caused a lot of grief and stress for many people. But thanks to social media, we have all been able to stay connected with loved ones, share important information with community members, and stay apprised of the latest health findings. In times of stress, social media can actually be something that brings people together so we don’t feel so alone.

Social Media for Mental Health Support

Global pandemic aside, there are times in a person’s life when they may develop depression or feelings of anxiety. And many people who suffer from mental health issues feel as if they have no one in their immediate circle to turn to for support.

At these times, many people turn to the Internet to search for support and encouragement from the mental health community. In doing so, they receive the information as well as the comfort and guidance they need.

A Michigan State University study published in the Journal of Computer Mediated-Communication supports the theory that social media use might actually be beneficial to our mental health. In the study, researchers analyzed data from more than 13,000 relationships from adult participants. The data suggested that social media users were 63% less likely to experience mental health crises, including anxiety and depression.

Be a Mindful User

The study found that those people who use social media, even on a daily basis, to connect and share information, had positive mental health outcomes. Those who had an emotionally unhealthy connection to social media – as an example, those people who check their pages excessively out of fear of missing out, tend to have negative mental health outcomes.

In conclusion, it seems that the real key is to be a mindful social media user. Those that may have already developed an unhealthy social media habit that seems to have developed anxiety or depression may want to seek counseling to adjust their behavior.

If you would like to speak to someone about your social media use and how it is negatively affecting your mental health, please get in touch with me.

 

SOURCES:

Filed Under: General

Could Your Family Benefit from Family Counseling?

December 16, 2020 by Leave a Comment

Does your family love and support one another unconditionally? Do you have fun together? Do you find talking with your spouse and children is easy and effective?

If you had to really pause and think about your answers to these questions, there’s a chance your family may not be as cohesive as you once thought or hoped. And that’s okay, not every family acts like something out of a 1950s television sitcom. Most have their own fair share of problems.

If you’ve never considered working with a therapist before, here are some benefits of family therapy:

Improved Communication

There aren’t many families out there that have flawless communication skills. It’s actually far more common for family members to feel that they can’t open up to one another. This of course leads to a disconnect between spouses or parents and children.

A family therapist can facilitate effective and respectful communication between your family members.

You’ll Understand Your Kids Better

Do you find yourself going slightly insane in an attempt to understand why your one child lies so much? Are you scratching your head as to why your other child is constantly hitting your first child?

We all think because our kids are made from our DNA that we’ll have some magical insights into why they do what they do. Nope. The truth is, most parents are in a constant state of stupefaction over their child’s behavior.

Family therapy will help your child feel safe enough to express their thoughts and feelings, giving you many A-ha moments.

Help Your Kids with Self-Esteem Issues

Healthy self-esteem is the foundation for a successful life. But unfortunately, many kids grow up feeling less than confident or good about themselves. A child with self-esteem issues may be the product of a parent with self-esteem issues.

The great news is, a family therapist can help both children and their parents build up their self-esteem to become happier individuals and, a happier family.

Help You Deal with Grief

Whether it’s a divorce or the loss of a loved one, most families are ill-equipped to handle loss, especially sudden loss. A family therapist can guide each one of your family members through the stages of grief so they can heal.

If you’re interested in exploring treatment options, please get I touch with me. I’d be more than happy to discuss how I may be able to help.

 

SOURCES:

Filed Under: General, Parenting

Why Therapy for Caretakers is More Important Than Ever

November 27, 2020 by Leave a Comment

Research has shown that roughly 80% of long-term care in this country is provided by family members. Many of these caregivers have their own families to look after and may also be holding down at least one job.

In addition, family caregivers have been shown to ignore their own health and wellness needs. This often leads to caregiver burnout, which is typically defined as a state of physical, mental, and emotional exhaustion. Caregivers who reach this burnout stage often experience stress, fatigue, sadness, grief, isolation guilt, anxiety, and depression.

Some other symptoms of caregiver burnout include:

  • Withdrawing from others
  • Loss of interest in activities and hobbies
  • Feeling irritable and helpless
  • Changes in appetite, weight, or both
  • Changes in sleep
  • Compromised immune system
  • Extreme fatigue
  • Excessive use of alcohol or drugs

 

Causes of Caregiver Burnout

Caregivers become easily lost in the person they are caring for and forget that they themselves have needs and wants. Being so busy, they, often without thought, neglect their own mental, emotional, physical, and spiritual health and wellbeing.

They also deal with huge challenges and emotions each day, and often without help from anyone else. They push their feelings down so they may remain strong for their loved one who is usually battling a significant health crisis of their own.

 

Counseling Can Be a Lifesaver for Caregivers

Struggling on your own won’t help you or your loved one. It’s important that you get the help you need and deserve.

Talking with someone who will listen compassionately and give you advice and coping tools can take a huge burden off your shoulders.

But perhaps most importantly, a therapist will validate what you are experiencing. This is helpful because you yourself are denying your own existence and your own pain. This is how you have been managing.

A therapist is in your corner. He or she is your champion and will say the things you won’t allow yourself to say. They will point out your own humanity and the need for you to take care of yourself. Hearing this from a neutral third party can often be very helpful.

If you would like to speak with someone, please reach out to me. I want to help you not feel so powerless or isolated.

 

SOURCES:

Filed Under: General

Transgenerational and Intergenerational Trauma from Racism

September 23, 2020 by Leave a Comment

In the early 2000s, Brent Bezo, a student in the doctoral psychology program at Carleton University in Ottawa, was living with his wife in Ukraine when they began picking up on subtle notes of resentment and skepticism from the native population. In his conversations with the locals, Bezo specifically remembers detecting references to the Holodomor, a historical event in the early 1930s that ended with millions of Ukrainians starving to death. Many considered it to be a deliberate act of genocide coordinated by Stalin’s regime.

Bezo began to wonder how much of an impact this horrific historical event would have on our current generation. He decided to conduct a qualitative investigation using 45 volunteers from three different generations; the survivors of this tragic event as well as their children and grandchildren. His findings, published in Social Science & Medicine in 2015, showed that each generation had inherited a lack of trust from the one before. Certain behaviors, including anxiety, embarrassment, food hoarding, and overeating, were passed on from one generation to the next.

This is just one study in a growing body of research that looks at how multiple generations have been affected by large-scale cultural and historical suffering. Researchers are now studying the effects of historically traumatic events, including the systematic mass murders of millions during the Holocaust, the involuntary enslavement of African-Americans, and the forced migration of Native Americans. They are finding that the transgenerational repercussions span far beyond the mental effects into familial, social, and cultural expressions as well.

Treatment for Transgenerational Trauma

While more research is needed, clinicians are developing effective interventions based on current findings.

For instance, family therapists working with Native American tribes in Canada and the United States help prevent early substance use by improving family communications and reducing family conflicts.

Other clinicians have good outcomes by using a “survival genogram,” which is like a pictorial version of a family tree that highlights family relationships, health, and psychological patterns. This helps children and grandchildren of survivors explore their ancestral life lessons to help them move forward in their current lives.

Many clinicians are still encouraging their clients to use self-care practices such as mindfulness and exercise to reduce potential triggers.

Without question addressing present-day traumas like racism related to original events is key to helping new generations heal and move on. Therapy can guide people in using coping tools and learning better communication to help them on their healing journey.

If you or someone you know is suffering from transgenerational trauma from racism and would like to explore treatment options, please get in touch. I would be more than happy to discuss how I may be able to help.

 

SOURCES:

Filed Under: General, Trauma / PTSD

Can Long-Term Isolation Lead to an Addiction?

September 15, 2020 by Leave a Comment

We are living through some of the most stressful times in recent history. With the global pandemic raging on, many of us are still worried about our own health and the health of our loved ones, especially our older friends and family members.

Many of us have also been hit with financial burdens. Some have lost jobs and others have had to close their businesses. How will the mortgage and bills get paid?

To make an already bad situation worse, a lot of us are still experiencing lockdown and quarantine. Many are working from home for the first time and still, others are unable to travel and be with loved ones.

This has left a majority of people feeling alone and isolated when they are already feeling they are most vulnerable.

The Link between Isolation and Drug Use

During stressful circumstances, it is a natural tendency for people to turn to drugs and alcohol as a way of coping. A study reported in the American Journal of Epidemiology found there was a 25% increase in alcohol consumption in the weeks following 9/11.

The stress and isolation of the current pandemic are putting those people who are prone to addiction at great risk. Virtual cocktail hours are now officially a thing. But how many of those cocktail hours end when the computer is shut off?

Human beings are social creatures. When you take our ability to be social away, it can lead to depression and anxiety. Even people who have no history of addiction are at risk of developing a drinking or drug problem during the pandemic as a way of coping with social isolation.

When coping with stress, it can be hard to self-monitor our behaviors, but it is incredibly important for our overall health and well-being. If you suspect you have been drinking or using any drug more than you should at this time, it’s important to be honest about that.

Ask yourself a few questions:

  • Has cocktail hour started earlier or gone later than usual lately?
  • Does the bottle of wine that used to last 3 days barely last one night?
  • Do you ever feel like you SHOULD cut down on your drinking or other drug use?
  • Have you noticed you’re thinking about drinking or using drugs more and more?
  • Have loved ones commented on the amount you’ve been drinking?

It’s important that you are honest with yourself at this time. And if you answered yes to one or more of these questions, it’s important that you get some help.

Many treatment centers remain open during this time. You may also want to think about speaking with a mental health counselor. If in-person sessions are not available, find a provider who offers telehealth solutions. This means you can receive treatment online.

Times are tough for everyone right now. You are not alone. If you are turning to drugs and alcohol to deal with the stress and isolation, please get the help you need.

 

SOURCES:

Filed Under: Addiction, General

Lean on Me: Why People with a Mental Health Crisis Need a Support Network

September 11, 2020 by Leave a Comment

Human beings have a need for social connection. It stems from our ancestors needing to stick together to stay alive. Back in the day, those individuals who strayed from the group had a harder time surviving the elements and not starving to death.

While it is far safer to be an individual these days, that doesn’t mean it is healthy for us to be isolated, for isolation undoubtedly threatens a person’s mental well-being.

It is for this very reason that people suffering from depression and other mental health issues need the love and encouragement from a support network

Social Connection: A Vital Part of Depression Recovery

When a person suffers from depression, they live with a constant pit of despair at their side. Every moment hurts and the truth about life remains elusive.

When we feel these dark feelings, there is a natural tendency to retreat and isolate ourselves. But this only makes the dark darker.

Recovery from depression is a complex process but you don’t need to go it alone. By surrounding yourself with friends and loved ones, you can continue to feel genuine connections, and each one of those connections is a light that can pierce through the darkness.

Research suggests there is a definite link between social relationships and many different aspects of a person’s mental health and wellness. It is for this reason that mental health professionals often discuss the importance of having a strong social network.

Get Yourself Social Support

Social support comes in many different forms. Sometimes you might need help with daily tasks if you are struggling with depression. Sometimes you may need an ear to listen and a shoulder to cry on, and sometimes you may need some sound advice.

Whatever you may be going through and whatever kind of help you need, here are some ways you can build a support network of people that love and care about you.

1. Create a List

Make a shortlist of friends and family members who have shown their love, kindness, and support in the past.

2. Make a Commitment

Commit to reaching out to someone on your list every week (if not more). You can do this through a phone call, text, email, or in person.

3. Be Honest

The people that love you can only help and support you if you are honest with them. When you reach out, share what is on your mind and heart. Talk openly about any struggles you are dealing with and be sure to be open to any fresh perspective or advice.

4. Get Out – When Possible

With COVID still affecting our lives, it’s not always easy to get out and be social in person but doing so is remarkably helpful and healing for our mental health. Phone calls and emails work in a pinch, but nothing beats spending time with loved ones in person.

It’s also important to mention that sometimes we need a bit more help than our loved ones can give. If, after forming your support network, you feel that you need additional help, it’s vital you reach out to a mental health specialist. He or she can give you tools and strategies that will help you recover from depression.

If you’d like to explore treatment options, please reach out to me. I’d be happy to discuss how I may be able to help.

 

SOURCES:

Filed Under: General

The Mental Health Impact of COVID-19 on Families

September 8, 2020 by Leave a Comment

If you asked any of us a year ago what would life be like in 2020, it’s doubtful anyone would have guessed we’d be going through a global pandemic, replete with lockdowns and self-quarantining. At the beginning of the year, some families might have thought of being forced to stay home from work and school would be a fun little vacation. But as the weeks and months have passed, we’ve all learned this has been anything but fun.

But how is COVID affecting families? Well, it affects parents and kids and spouses a little differently.

How it Affects Kids

Kids haven’t enjoyed the time off nearly as much as we all initially thought. Disruption to normal routines caused many teens and adolescents to feel anxiety. Add to this being away from their friends, and many young people are also feeling depressed.

Summer vacation for many this year wasn’t as fun as normal as travel has been next to impossible for some families in certain states. Sports teams were canceled, and boredom has set in for many kids, which has led to a lot of acting out and showing mood swings.

The pandemic has also negatively impacted those youths already suffering from a mental health issue, such as those on the autism spectrum. For many of these kids, a disruption of routine combined with cancellation of speech therapy sessions has stalled their progress and caused anxiety.

With some schools opening and some only offering online classes, life is still not back to normal and many kids are simply not able to deal with this crisis any longer.

How it Affects Parents

Parents have, without question, been hit hard by the pandemic. With forced school closures, many parents have had to learn how to home school while also learn how to get used to the “new normal” of working from home.

As if that wasn’t enough, parents have also had to become mental health therapists, helping their children navigate through the fear, anxiety, and depression they are experiencing.

How it Affects Spouses

Quarantining and self-isolation have definitely impacted our familial and romantic relationships. When you are locked in a house with your family, things can become chaotic and, well, everyone gets on each other’s nerves. Now forced to live on top of one another, and enduring financial hardships, worrying about health, and educating and organizing the children—just going grocery shopping can add a layer of stress.

Those couples who may already have relationship issues under the surface may find the sudden and intense stress has brought these issues to the surface. This can be a turning point for many relationships: will this current crisis bring us closer or finally drive us apart?

 

Without question, we are all living under an intense amount of stress and it is affecting us all in different ways. If you and your family aren’t able to handle the stress any longer, it’s important that you reach out and get some help from a family counselor. Most therapists are offering telehealth services, which means you can get the benefits of therapy right over the internet.

If you’d like to explore treatment options, please reach out to me. I’d be more than happy to discuss how I may be able to help.

 

SOURCES:

Filed Under: Family Therapy, General

Are You Doing Self-Care All Wrong?

June 17, 2020 by Leave a Comment

The topic of self-care is one that has been discussed openly and often over the past decade. But for many, the concept of self-care is one that is still a bit mysterious, if not downright confusing.

What Is Self-Care?

First, self-care is a practice and a commitment we make to ourselves. It is any activity we do deliberately to support our physical, mental, and emotional well-being. Not only does the right kind of self-care improve our health and life, but it can also improve the relationships we have with others.

Some examples of self-care might be:

  • Creating better habits
  • Eating right
  • Getting plenty of quality sleep
  • Exercising
  • Meditation
  • Spending quality time with loved ones
  • Making time to enjoy a hobby
  • Learning something new

Self-care isn’t always fun or easy, but you do it anyway because you know that the activity is what is BEST for you. In this way, self-care is a bit like acting as your own parent, making sure you do the things you don’t necessarily feel like doing because it is what your mind, body, and spirit need.

What Self-Care Isn’t

Self-care isn’t necessarily about making yourself feel better.

Person A has had a very bad day. They practice proper self-care and, when they get home, they change clothes, go for a 3-mile run, then cook a healthy dinner that refuels their body.

Person B has also had a very bad day and practices phony self-care. On their way home, person B stops at the store and gets a 6-pack of beer and a gallon of ice cream, then spends the entire night on the sofa drinking and eating poorly in an attempt to make the bad day go away.

This phony style of self-care is very immature. It is not parental but something a child does. If the parent insists you eat your veggies because they are good for you, the child will eat only candy bars when the parent isn’t looking.

Self-care is about making decisions based on what is good for you, not what you FEEL like doing at the moment.

Self-care should also not be confused with pampering. While there is nothing wrong with getting massages and pedicures, these again tend to be quick fixes we give ourselves to make ourselves feel better in the moment.

At the end of the day, self-care is a commitment to yourself to live, grow, and evolve in healthy ways. It means making choices that will lead to your best self and greatest potential.

 

SOURCES:

Filed Under: General