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Our Thoughts & Ideas

We present thoughts and ideas about various topics here to help raise awareness and to educate others.

A Guide to Understanding Autism in Adults by Hannah Garcia

11/10/2023

2 Comments

 
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Autism is a disorder that affects individuals in various different ways, with the most common struggles being focused on communication and sensory challenges. Although it’s a disorder that’s commonly associated with young children, it’s important to understand that there’s a large population of adults with similar struggles.

While adults might be better equipped to handle the challenges that autism presents, this isn’t always the case. Without a diagnosis or advanced psychological knowledge, it can be stressful for autistic people to understand why they seem to see the world so differently from their peers. In this guide, we explore the signs of autism in adults, the challenges they may face, and what others can do to offer support.

Understanding how autism can present in adults

Autism, also known as Autism Spectrum Disorder (ASD), represents a wide range of different characteristics and behaviors. There are many common misconceptions about autism, and it’s important to recognize that it can present differently in everyone.

In children, some of the commonly known signs include avoiding eye contact, being
unusually sensitive to noises or touch and engaging in repetitive movements, amongst others. However, in adults, particularly in those who only receive a diagnosis later in life, the signs of autism can be very different.

Adults whose struggles weren’t recognized as a child are likely to develop coping strategies to better fit into the world around them. They might appear to perform better in social situations or conceal some of their traits around others, but these are typically learned behaviors. It can be exhausting for autistic adults to try to live this way, eventually leading to feelings of exhaustion and burnout.

Challenges that autistic adults may face

Sensory issues
As seen in children, autistic adults often struggle with similar sensory issues. They might find large crowds or loud noises overstimulating, leading to irritability or even feelings of panic. Or perhaps they are extremely picky about the clothes they wear, opting for soft and smooth fabrics that can bring comfort.

Difficulty with communication
Social interactions can be challenging for those with autism. They might struggle to
understand unwritten social rules or cues, or misinterpret comments that may have been intended as a joke. One of the reasons for this is that it can be difficult to read body language in order to make sense of these situations, which is something many non-autistic people may do without even realizing it. This can make it difficult to make friends, as not everyone will be understanding and patient enough. Not only that, but as it requires a lot more thought to simply spend time with friends, the relationships can feel mentally draining.

Executive functioning
A more unrecognized side of autism in adults is difficulty with executive functioning.
Executive functioning refers to our basic mental skills that are responsible for planning, remembering and completing tasks. Those with autism may lack these skills, making it difficult for them to effectively manage their time and keep on top of daily tasks.

How you can support adults with autism

The key to supporting autistic adults, whether officially diagnosed or not, is to be
understanding. It can be easier to imagine what they’re thinking when you’re informed about how autism can affect the way we view the world, so try to educate yourself as much as possible.

Once you have an understanding of the characteristics of autism, try to create an
environment that is inclusive of them. For example, many autistic adults will appreciate more direct communication without any hidden messages or non-verbal clues. This can make it much easier to communicate, particularly if they feel encouraged to do the same without facing judgment.

It’s a common misconception that autistic people are unable to lead fulfilling lives. While they do often face unique challenges, there are thousands of people who go on to have successful careers and form meaningful relationships in spite of their disorder.

As long as they’re in an environment that is supportive, autistic adults have plenty of unique 
skills and abilities to offer that can be an asset to both work and personal life. By recognizing and understanding their potential struggles, we can work to develop a world in which everyone can flourish.
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Adult ADHD:  Recognizing, Controlling, and Treating the Disorder by Trevor Hurry

10/21/2023

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ADHD is no longer solely a neurodevelopmental disorder that exists in childhood; it can persist into adulthood, affecting various aspects of daily life. This article delves into the comprehensive understanding of Adult ADHD and explores multiple methods of recognition, treatment options, and even natural remedies to help individuals manage this condition effectively.

Understanding Adult ADHD

Adult ADHD, often overlooked or misdiagnosed, can create significant challenges for those affected. The first step towards effective management is recognizing its presence. The symptoms of Adult ADHD may vary from individual to individual but can include:
  • Inattention: Difficulty focusing on tasks, forgetfulness, and frequent errors in work or daily activities.
  • Hyperactivity: Restlessness, impulsiveness, and difficulty sitting still for extended periods.
  • Impaired Executive Functioning: Struggles with planning, organization, and time management.
  • Emotional Dysregulation: Frequent mood swings, irritability, and difficulty managing emotions.
  • Procrastination: A tendency to delay tasks or avoid responsibilities.

Recognizing Adult ADHD

Recognizing Adult ADHD requires self-awareness and the observation of key behavioral patterns. If you suspect you or someone you know may have Adult ADHD, consider:
  • Self-Reflection: Evaluate your behavior, emotions, and attention span. Note any persistent difficulties or patterns of inattention, hyperactivity, or impulsivity.
  • Consultation: Seek professional advice. Consult a healthcare provider or a psychiatrist experienced in diagnosing and treating Adult ADHD.
  • Screening Tools: Utilize ADHD-specific screening tools and questionnaires, which can provide valuable insights and assist in the diagnosis.

Controlling and Treating Adult ADHD

Managing Adult ADHD often involves a multi-faceted approach tailored to the individual's needs and preferences. Here are some effective strategies:
  • Medication: Prescription medications like Vyvanse can help manage symptoms effectively. Vyvanse, designed explicitly for ADHD treatment, works by increasing the availability of certain neurotransmitters in the brain. However, it's essential to consult a healthcare professional for proper assessment and guidance on medication.
  • Therapy: Behavioral therapy, such as cognitive-behavioral therapy (CBT) or coaching, can assist individuals in developing coping strategies, improving time management, and addressing emotional challenges.
  • Lifestyle Modifications: Implementing healthy lifestyle changes like regular exercise, maintaining a balanced diet, and ensuring adequate sleep can positively impact ADHD symptoms.
  • Natural Remedies: Some individuals find relief through natural remedies like mindfulness meditation, yoga, or herbal supplements. While these approaches may not replace medical treatment, they can complement other strategies.
  • Support Networks: Joining support groups or seeking support from friends and family can be invaluable in managing the challenges posed by Adult ADHD.

ADHD Treatment

Medications also play a crucial role in managing ADHD symptoms effectively. Adderall, Vyvanse, and Ritalin are some of the most commonly prescribed medications. These medications, known as stimulants, work by regulating neurotransmitters to enhance focus and reduce impulsivity. Non-stimulant options like Strattera or Qelbree may also be considered, particularly for those who don't respond well to stimulants or have concerns about potential side effects.

It's crucial to emphasize that more than medication is required. Adderall, Ritalin, or Vyvanse is not a one-size-fits-all solution; your healthcare provider should personalize the dosage and treatment plan. Also, a comprehensive treatment plan often combines medication with therapy, lifestyle adjustments, and natural remedies to provide a holistic approach to managing Adult ADHD.

Conclusion

Adult ADHD is manageable, and accepting it is the first step towards effective control and treatment. Whether through medication like Vyvanse, therapy, lifestyle adjustments, or natural remedies, numerous strategies are available to help individuals lead fulfilling lives while managing their ADHD symptoms. Remember that seeking professional guidance is essential, and with proper support, those with Adult ADHD can thrive in their personal and professional lives.
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6 Trending Health & Wellness Activities You Need to Try by Gina Thompson

10/8/2023

1 Comment

 
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Incorporating health and wellness activities into your everyday routine is a mood-booster. Taking just 30 minutes to an hour out of your day to perform some mindfulness activities will put you in a better mood and help you conquer your day. Try one of these trending health and wellness activities to help you set goals and restore your mental health.

1. Digital Detox

You might have seen a friend on Facebook or someone you follow on Instagram post something like, “Taking a break from social media. Reach out if you have my number.” They’re on a digital detox journey, unplugged from their online life to reconnect with their physical world. Reducing your screen time can help you get a better night's sleep, free up time for other tasks, and reconnect with your in-person relationships.

2. Scribble Journaling
Combine the benefits of art therapy and journaling to express your thoughts and emotions. When your brain is running 100 mph, scribble it out. If you have words, stories, or feelings you need to get out, write them as they come to your brain, no matter how fast and messy the process is. Scribble journaling involves allowing your mind to wander and make abstract, spontaneous marks on paper.

Suppose you have no words, just scribble or draw it on your paper. This unusual activity can help relieve stress, reduce anxiety, and tap into your inner creativity. It also encourages mindful self-reflection, so grab your pen and paper and start scribbling.

3. Art Therapy
Ask your healthcare provider to connect you with a board-certified art therapist to help you express yourself creatively. While you can make art by yourself, a clinician combines the activity with therapy to work toward healing. Art therapy offers a supportive environment to process thoughts, reduce stress, and manage anxiety.  Providers for Healthy Living has art therapists on staff who are ready to help.

4. Gardening
Pick up some seeds, soil, and gardening gloves. Gardening is an excellent wellness activity you can sink your hands into. Nurturing a plant from seed to sprout, and throughout maturity, is a fulfilling process. Gardening and even mowing improves mental health. It provides exercise, mood-boosting Vitamin D, and reduced stress levels.

5. Walk With Nature
A long walk with the right mindset can help you reduce your weight and bolster your mental health. Find a fresh path to explore, listen to the birds chirp, feel the sunshine on your skin, and move around. Nature walks are green therapy that can help battle anxiety, depression, and stress.

6. Fitness Apps
If you don’t want to go outside, no problem. Plenty of companies and trainers offer fitness apps and videos online so you can join a class from the comfort of your own home. They provide customized approaches and progress monitoring to keep you on track with your results. Many also offer nutrition guidance and a variety of workout styles, including quiet workouts tailored to upstairs living.

When working a new activity into your routine, choose something you enjoy and that aligns with your goals. If you don’t like walking, you don’t have to. Try gardening or journaling instead.

There are so many health and wellness activities to try, and there is no one-size-fits-all answer, so find the one that works for you.


Gina Thompson is an experienced multimedia journalist, producer, and content writer born and raised in Texas. In her spare time, she loves catching a live band, dancing, and finding the next big taco spot. As a writer, she is passionate about making a positive impact on her community by elevating the voices and stories that need to be heard.
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Calming the Chaos - Strategies for Nurturing Mental Well-Being in a Busy Life by Catherine Baltimore

7/24/2023

2 Comments

 
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In the whirlwind of contemporary life, maintaining mental health often becomes a challenge. We find ourselves entwined in a multitude of responsibilities and demands. Amid this hustle, nurturing our mental well-being is essential to live a balanced, contented life. This article explores strategic techniques to calm the chaos and bolster mental health.

Creating a Routine

In the first place, crafting a structured daily routine can foster a sense of stability. The
predictability it offers minimizes anxiety by enabling you to anticipate and prepare for each activity. A routine should include health-promoting habits such as regular meals, adequate sleep, physical activity, and relaxation periods.

In crafting your routine, you should consider the body's circadian rhythm. This biological clock governs our energy levels and alertness throughout the day. By aligning your routine with this rhythm, you enhance productivity and reduce stress.

Lastly, while designing your routine, it's important to include periods for relaxation. It might seem counterintuitive in a busy life, but taking time to unwind is crucial. These relaxation periods are the moments when you recharge and prepare yourself for upcoming tasks.

Mindfulness and Meditation

Next, mindfulness and meditation are pivotal tools for mental well-being. These practices cultivate a state of intentional, non-judgmental awareness of the present moment. It can help you distance yourself from overwhelming thoughts and feelings.

Meditation can be incorporated into your daily routine by dedicating a few minutes each day to sitting in silence, focusing on your breath, or perhaps a calming visual or mantra. Regular practice not only reduces stress but also enhances focus, empathy, and emotional stability.

Mindfulness, on the other hand, can be practiced throughout the day. It involves fully engaging in the current activity, whether you're eating, working, or simply walking. By focusing on the present, you distance yourself from past regrets and future anxieties.

Choosing the Right Insurance

Interestingly, selecting appropriate insurance also plays a role in mental well-being. Having an insurance policy reduces worries about potential financial burdens due to unforeseen circumstances like illness, accidents, or property damage.

Health insurance, for instance, often includes mental health services such as counseling or therapy. Knowing you have access to these services without incurring a significant financial burden can provide a sense of security.

Additionally, life insurance policies can ease anxieties related to the well-being of your loved ones in your absence. An umbrella insurance policy, on the other hand, provides additional liability coverage beyond standard insurance policies, mitigating fears about potential lawsuits or substantial liability claims.

Before purchasing any insurance, it's crucial to thoroughly research and compare options - you can compare with Assurance IQ online quote if you want a thorough analysis of each insurance policy. An insurance policy should align with your needs and financial capabilities. The right insurance can help create a safety net, reducing stress and contributing to mental peace.

Social Interactions and Relationships

Human beings are inherently social creatures. Interactions and relationships play a critical role in our mental well-being. Having a strong social network provides emotional support, reduces feelings of loneliness, and can even improve physical health.

It's important to foster relationships that are positive and nurturing. Avoiding toxic or draining relationships helps in maintaining emotional balance. Moreover, spending quality time with loved ones, engaging in shared hobbies, or participating in group activities can significantly improve mental health.

However, remember that it's equally important to have time for yourself. Understanding your need for personal space and solitude is essential in managing your mental well-being.

Physical Health and Exercise

Physical health is intricately linked with mental health. Regular exercise, a balanced diet, and adequate sleep are fundamental to maintaining mental well-being. Exercise releases endorphins, also known as "feel-good" hormones, that can alleviate symptoms of depression and anxiety.

The diet also impacts your mental health. Consuming a diet rich in fruits, vegetables, lean protein, and whole grains can promote better mental health. Limiting the intake of processed foods, sugary drinks, and excessive caffeine can also significantly improve your mood and energy levels.

Adequate sleep, on the other hand, is the time when the body repairs itself. It improves memory, boosts mood, and reduces stress levels. Ensuring seven to nine hours of quality sleep each night is a critical part of nurturing mental health.

Continual Learning and Personal Growth

Lastly, engaging in continual learning and personal growth activities can also greatly benefit your mental well-being. Taking time to develop new skills, broaden your knowledge, or pursue a hobby fosters a sense of accomplishment and self-worth. It diverts the mind from stress and offers a rewarding challenge. Whether it's reading a book, enrolling in an online course, learning a new language, or practicing a musical instrument, such activities can stimulate your mind and offer respite from the busyness of everyday life.

Conclusion

Amid our hectic schedules, prioritizing mental well-being is paramount. By adopting strategies such as a structured routine, mindfulness, appropriate insurance, positive social interactions, and prioritizing physical health, you can calm the chaos and foster a healthy mind. Remember, mental health is not a destination but a journey, and each small step makes a big difference.
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Let's Talk About Bipolar Disorder by Matthew Lowe, DO

5/2/2023

3 Comments

 
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What is bipolar disorder?

Bipolar disorder is a mental illness characterized by extreme mood swings, which can range from manic or hypomanic episodes to depressive episodes. It is also referred to as manic-depressive disorder.

  • During manic or hypomanic episodes, a person with bipolar disorder may experience feelings of euphoria, increased energy, decreased need for sleep, and impulsive behavior. They may engage in risky or reckless behavior, such as spending sprees or substance abuse, and may have difficulty functioning in their daily life.
  • Depressive episodes, on the other hand, can last for weeks or months and are characterized by feelings of sadness, hopelessness, fatigue, and loss of interest in life. During these episodes, a person with bipolar disorder may struggle with basic activities, such as eating and sleeping, and may have thoughts of suicide.

Why do some people develop bipolar disorder?
The exact cause of bipolar disorder is not known, but research suggests that a combination of genetic, environmental, and brain chemical factors may play a role in its development.
  • Genetics: Bipolar disorder tends to run in families, and studies have shown that individuals with a first-degree relative (such as a parent or sibling) with the disorder are more likely to develop it themselves. This suggests that a genetic predisposition may be involved.
  • Brain chemistry: Abnormalities in brain chemistry, including imbalances in neurotransmitters such as serotonin and dopamine, have been implicated in the development of bipolar disorder.
  • Environmental factors: Environmental stressors, such as traumatic life events, substance abuse, and sleep disturbances, can trigger manic or depressive episodes in individuals with bipolar disorder and may also contribute to its development.
It's important to note that not everyone with a genetic predisposition to bipolar disorder will develop the disorder, and not everyone with bipolar disorder will have a family history of the disorder. The combination of genetic, environmental, and brain chemical factors that lead to the development of bipolar disorder is complex and unique to each individual.

How common is bipolar disorder?
Bipolar disorder is a relatively common mental illness, affecting an estimated 2.8% of the adult population in the United States. It can develop at any age, but the average age of onset is 25 years old. Bipolar disorder affects men and women equally, and it is found in all racial and ethnic groups. It is estimated that more than 60 million people worldwide are affected by bipolar disorder. The disorder can have a significant impact on a person's daily life, including their relationships, work, and overall quality of life. Despite its prevalence, bipolar disorder is often misdiagnosed or not diagnosed at all, which can delay proper treatment and management. This highlights the importance of seeking professional evaluation if you suspect you or a loved one may be experiencing symptoms of bipolar disorder.

How do you treat bipolar disorder?
Bipolar disorder is a treatable condition, and a variety of treatments are available to help manage symptoms and improve quality of life. The most effective treatment plan for bipolar disorder typically includes a combination of the following:
  • Medications: Mood stabilizing medications, such as lithium and lamotrigine, and atypical antipsychotics, such as quetiapine and aripiprazole, are commonly used to treat bipolar disorder. 
  • Psychotherapy: Psychotherapy, such as cognitive behavioral therapy (CBT) and interpersonal and social rhythm therapy (IPSRT), can help individuals with bipolar disorder manage their symptoms and improve their relationships with others.
  • Lifestyle changes: Regular exercise, stress management techniques, and establishing a consistent sleep schedule can help improve symptoms and prevent future episodes of mania or depression.
  • Electroconvulsive therapy (ECT): ECT may be used in severe cases of bipolar disorder, particularly when other treatments have been ineffective. ECT involves applying a brief electrical stimulation to the brain while the person is under general anesthesia.
  • Support groups: Joining a support group can provide individuals with bipolar disorder with a sense of community and a safe space to share their experiences and offer support to one another.
It's important to note that the treatment plan for bipolar disorder will vary depending on the individual and the severity of their symptoms. A mental health professional can work with you to develop a comprehensive treatment plan that is tailored to your specific needs.

What non-medication treatments are helpful for bipolar disorder?
In addition to medication, there are several non-medication treatments that can be helpful for individuals with bipolar disorder:
  • Psychotherapy: Cognitive behavioral therapy (CBT), interpersonal and social rhythm therapy (IPSRT), and family-focused therapy are all forms of psychotherapy that can help individuals with bipolar disorder manage their symptoms and improve their relationships with others.
  • Lifestyle changes: Regular exercise, stress management techniques, such as mindfulness and meditation, and establishing a consistent sleep schedule can help improve symptoms and prevent future episodes of mania or depression.
  • Light therapy: Light therapy, also known as phototherapy, involves exposing the individual to bright light for a specified period of time each day. This can help regulate sleep patterns and improve symptoms of depression.
  • Healthy diet and nutrition: Maintaining a healthy diet and nutrition can improve overall health and well-being and may also help regulate mood.
  • Support groups: Joining a support group can provide individuals with bipolar disorder with a sense of community and a safe space to share their experiences and offer support to one another.
It's important to note that these non-medication treatments are often used in conjunction with medication for a comprehensive treatment plan. A mental health professional can work with you to determine the most appropriate treatment plan for your specific needs. It's also important to remember that everyone's experience with bipolar disorder is unique, and what works for one person may not work for another. It may take some time to find the right combination of treatments that work best for you, but with patience and persistence, it is possible to manage symptoms and improve quality of life.

What if you have suicidal thoughts?
If you are feeling suicidal, it is important to reach out for help immediately. Here are some steps you can take:
  • Call a crisis helpline: In the United States, the National Suicide Prevention Lifeline is available 24/7 at 988. You can also find helpline numbers for your country by searching online.
  • Reach out to a loved one: Talk to someone you trust about your feelings and get their support.
  • Go to the nearest emergency room or seek immediate medical attention: This is especially important if you have a plan to harm yourself or have taken steps to do so.
  • Stay away from weapons or dangerous items: Remove any firearms, knives, or other items that could be used to harm yourself.
  • Make a safety plan: Write down a plan of action for what you will do when you are feeling suicidal in the future, including who you will contact for help.
Remember, suicide is a preventable tragedy and there is always help available. You are not alone, and there are people who care about you and want to support you through this difficult time.

How can you help a loved one who has bipolar disorder?
If you have a loved one with bipolar disorder, there are several ways you can support them and help them manage their symptoms:
  • Educate yourself: Learn as much as you can about bipolar disorder, including the different types and symptoms, so you can better understand what your loved one is going through.
  • Be a good listener: Encourage your loved one to share their feelings and experiences, and offer a non-judgmental ear to listen. Let them know that you are there for them and that they are not alone.
  • Offer practical help: Offer to help with daily tasks, such as grocery shopping or running errands, during times when your loved one may be struggling with their symptoms.
  • Encourage treatment: Encourage your loved one to stick to their treatment plan, including taking medications as prescribed and attending therapy sessions. Offer to go with them to appointments if they would like.
  • Be patient and understanding: Bipolar disorder is a complex condition, and managing symptoms can be a challenge. Be patient and understanding with your loved one and try to avoid getting frustrated or upset when they struggle with their symptoms.
  • Take care of yourself: Supporting a loved one with bipolar disorder can be challenging, and it's important to take care of yourself as well. Seek support from friends and family, or consider joining a support group for families of individuals with mental illness.
  • Be aware of warning signs: Be aware of the warning signs of manic or depressive episodes, and encourage your loved one to seek help if they are experiencing symptoms.
Remember, it's important to be supportive and understanding of your loved one, but it's also important to set boundaries and take care of yourself. Bipolar disorder can be a challenging condition, but with the right support and treatment, individuals with the disorder can lead fulfilling lives and manage their symptoms.

Providers for Healthy Living offers medication management and therapy options for patients dealing with bipolar disorder.  If you or a loved one are struggling with any of these symptoms, contact us today.  We are here to help!
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Let's Talk About Therapy by Matthew Lowe, DO

3/5/2023

8 Comments

 
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What is psychotherapy?
Psychotherapy is a type of treatment that aims to help individuals overcome psychological difficulties and improve their mental health and well-being. It involves talking to a trained mental health professional, such as a psychologist, psychiatrist, or counselor, in a structured and supportive setting.

During psychotherapy sessions, the therapist helps the client explore and understand their thoughts, feelings, and behaviors, and identify underlying patterns and causes of distress. The therapist may use a variety of techniques and approaches, such as cognitive-behavioral therapy, psychodynamic therapy, or humanistic therapy, to help the client gain insight, develop coping strategies, and make positive changes in their life.

Psychotherapy can be beneficial for a wide range of mental health issues, including anxiety, depression, trauma, personality disorders, and addiction. It can be conducted one-on-one, in groups, or with families or couples, and may involve short-term or long-term treatment depending on the individual's needs and goals.

How does psychotherapy help with mental disorders?
Psychotherapy can help with mental disorders in a variety of ways. Here are some examples:
  • Identifying and understanding the underlying causes: Psychotherapy can help individuals understand the root causes of their mental health issues, which may include past experiences, environmental factors, or genetics. By identifying and understanding these causes, individuals can develop a greater sense of self-awareness and make positive changes in their lives.
  • Developing coping strategies: Psychotherapy can help individuals develop effective coping strategies to manage symptoms of mental disorders, such as anxiety or depression. These strategies may include relaxation techniques, cognitive restructuring, or behavior modification.
  • Changing negative thought patterns: Many mental disorders are associated with negative thought patterns, such as low self-esteem or negative self-talk. Psychotherapy can help individuals identify and challenge these patterns, and replace them with more positive and helpful thoughts.
  • Improving relationships: Psychotherapy can help individuals improve their relationships with others, including family members, friends, and romantic partners. By developing better communication skills and addressing underlying issues, individuals can build stronger and more supportive relationships.
  • Providing support and validation: Psychotherapy can provide individuals with a safe and supportive space to share their thoughts and feelings. This can be particularly helpful for individuals who may not have a strong support system in their personal lives.

Overall, psychotherapy can be a powerful tool for individuals struggling with mental disorders, as it provides a structured and supportive environment to help them understand, manage, and overcome their symptoms.


What are some common types of psychotherapy?

There are several different types of psychotherapy, each with its own approach and techniques. Here are some common types of psychotherapy:
  1. Cognitive-behavioral therapy (CBT): CBT is a type of therapy that focuses on identifying and changing negative thought patterns and behaviors. It is often used to treat anxiety and depression.
  2. Psychodynamic therapy: Psychodynamic therapy is a type of therapy that focuses on exploring unconscious thoughts and emotions to gain insight into current behaviors and patterns. It is often used to treat personality disorders and trauma.
  3. Dialectical behavior therapy (DBT):  DBT is a form of cognitive-behavioral therapy that emphasizes the importance of both acceptance and change.  It combines standard cognitive-behavioral techniques, such as problem-solving and emotion regulation, with concepts from Eastern meditation practices, such as mindfulness and acceptance.
  4. Interpersonal therapy (IPT): IPT is a type of therapy that focuses on improving communication and relationship skills to help individuals cope with life transitions and relationship problems.
  5. Family therapy: Family therapy is a type of therapy that focuses on improving communication and resolving conflicts within families. It is often used to treat family-related issues such as addiction, behavioral problems, and mental illness.
  6. Group therapy: Group therapy involves multiple individuals participating in therapy sessions together. It can be an effective way to provide support, improve social skills, and learn from others who have similar experiences.

It's important to note that different therapists may use different techniques and approaches, or combine multiple approaches to tailor treatment to the individual's specific needs and goals.

What mental disorders are commonly treated with psychotherapy?
Psychotherapy can be used to treat a wide range of mental health disorders, including:
  • Anxiety disorders, such as generalized anxiety disorder, panic disorder, and phobias
  • Mood disorders, such as depression and bipolar disorder
  • Personality disorders, such as borderline personality disorder and narcissistic personality disorder
  • Eating disorders, such as anorexia nervosa and bulimia nervosa
  • Substance use disorders, such as alcoholism and drug addiction
  • Post-traumatic stress disorder (PTSD) and other trauma-related disorders
  • Obsessive-compulsive disorder (OCD)
  • Attention-deficit/hyperactivity disorder (ADHD)
  • Schizophrenia and other psychotic disorders

In addition to treating specific mental health disorders, psychotherapy can also help individuals develop coping skills, improve communication and relationships, manage stress, and enhance overall well-being. It's important to note that different types of psychotherapy may be more effective for certain mental health disorders, and that treatment plans should be tailored to meet the individual's specific needs and goals. A mental health professional can help determine the most appropriate type of psychotherapy for a particular individual.

What types of mental health professionals provide psychotherapy?
There are several types of mental health professionals who provide psychotherapy, including:
  1. Psychologists: Psychologists are trained professionals with a doctoral degree in psychology who provide psychotherapy to individuals, couples, families, and groups. They use a variety of evidence-based approaches to help clients overcome mental health challenges.
  2. Psychiatrists: Psychiatrists are medical doctors who specialize in the diagnosis and treatment of mental illnesses. They are able to provide psychotherapy as well as prescribe medication for their clients.
  3. Licensed clinical social workers (LSWs): LSWs are trained mental health professionals who provide psychotherapy to individuals, couples, families, and groups. They may also provide case management, advocacy, and community outreach services.
  4. Licensed professional counselors (LPCs): LPCs are trained mental health professionals who provide psychotherapy to individuals, couples, families, and groups. They may also provide career counseling and other support services.
  5. Marriage and family therapists (MFTs): MFTs are trained mental health professionals who specialize in working with individuals, couples, and families. They provide psychotherapy to help individuals, and are specialty trained to help couples and families address relationship and communication issues, and develop healthy coping strategies.
  6. Psychiatric nurse practitioners: Psychiatric nurse practitioners are registered nurses with additional training who specialize in mental health care. They may provide psychotherapy, medication management, and other support services independently, under the supervision of a psychiatrist or through a collaboration agreement with a psychiatrist, depending on the state of residence.
  7. Psychiatric physician assistants: Psychiatrist physician assistants are physician assistants who specialize in mental health care. They may provide psychotherapy, medication management, and other support services under the supervision of a psychiatrist.

It's important to note that the specific credentials and training of mental health professionals can vary depending on the country or region. It's always a good idea to do some research and ensure that the mental health professional you are considering is licensed or certified to practice in your area.

Are there any side effects from psychotherapy?
In general, psychotherapy is considered a safe and effective treatment for mental health issues, and it is unlikely to cause any serious side effects. However, some individuals may experience some mild or temporary side effects, such as:
  • Emotional discomfort: As individuals explore and address difficult thoughts and feelings during psychotherapy, they may experience some emotional discomfort or temporary increase in symptoms. This is a normal part of the therapeutic process and usually subsides as the individual progresses in treatment.
  • Physical symptoms: Some individuals may experience physical symptoms such as headaches, fatigue, or muscle tension during or after therapy sessions. These symptoms are usually temporary and can be addressed by discussing them with the therapist.
  • Relationship changes: As individuals work on their mental health challenges, they may also experience changes in their relationships with others. This can sometimes be challenging, as individuals adjust to new patterns of communication and behavior.
  • Financial burden: Depending on the type of therapy and insurance coverage, psychotherapy can be costly and may create a financial burden for some individuals.

​It's important to discuss any concerns or side effects with your therapist and work together to address them. Additionally, it's important to have a clear understanding of the goals and expectations of therapy before starting, and to communicate any concerns or questions with your therapist.

Providers for Healthy Living offers medication management and therapy options for patients dealing with a wide range of mental health problems.  If you or a loved one are struggling, contact us today.  We are here to help!


8 Comments

Let's Talk About Depression by Matthew Lowe, DO

2/13/2023

4 Comments

 
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What is depression?
Depression is a mental disorder characterized by persistent feelings of sadness, hopelessness, and a lack of interest in activities. It can also cause physical symptoms such as changes in appetite, fatigue, and difficulty sleeping. Depression can be caused by a combination of genetic, biological, environmental, and psychological factors, and can negatively impact a person's ability to function in daily life. It is treatable with therapy, medication, and lifestyle changes.

Why do some people become depressed?
Depression can develop for a variety of reasons. Some possible causes include:
  • Biological factors: imbalances in brain chemistry or changes in hormone levels can contribute to depression.
  • Environmental factors: stress, trauma, loss of a loved one, and life events can trigger depression.
  • Psychological factors: low self-esteem, perfectionism, negative thinking patterns, and history of abuse or neglect can contribute to depression.
  • Genetics: a family history of depression can increase the likelihood of developing the disorder.
It is important to note that depression is often the result of a combination of factors and can vary from person to person.

How common is depression?
Depression is a common mental disorder that affects a significant portion of the world's population. According to the World Health Organization (WHO), more than 264 million people of all ages suffer from depression globally. In the United States, it is estimated that about 7.1% of adults (17 million people) have experienced at least one major depressive episode in the past year. The prevalence of depression varies across different countries and populations, but it is a widespread issue that affects people of all ages, genders, and backgrounds.

How do you treat depression?
Depression is treatable, and several effective treatments are available. The most common treatments for depression include:
  • Medication: Antidepressant medications can help balance the levels of chemicals in the brain that control mood and emotions.
  • Psychotherapy: Talk therapies such as cognitive behavioral therapy (CBT) and interpersonal therapy (IPT) can help individuals learn new coping skills and change negative thought patterns.
  • Lifestyle changes: Exercise, good nutrition, and regular sleep can improve symptoms of depression and overall mental well-being.
  • Light therapy: Exposure to bright light can help regulate the body's sleep-wake cycle and improve symptoms in seasonal affective disorder (SAD).
  • Electroconvulsive therapy (ECT): This treatment involves applying electrical stimulation to the brain under general anesthesia and is usually used for severe cases of depression that have not responded to other treatments.
The type and combination of treatments will depend on the severity and specific symptoms of the depression, as well as the individual's preferences and medical history. A mental health professional can help determine the best course of treatment.

What non-medication treatments are helpful for depression?
While medication and psychotherapy are the most commonly recommended treatments for depression, some people may choose to use natural remedies as an additional or alternative treatment. However, it is important to note that natural remedies should not replace professional medical treatment, and it is always best to talk to a medical professional before starting any new treatment. Here are some natural remedies that may help with depression:
  • Exercise: Regular physical activity has been shown to improve mood and reduce symptoms of depression.
  • Diet: Eating a healthy diet that is rich in vitamins and minerals, especially omega-3 fatty acids found in fish and nuts, may help improve mood.
  • Sleep: Getting enough sleep, setting a regular sleep schedule, and creating a relaxing bedtime routine can help improve mood and reduce symptoms of depression.
  • Herbs: St. John's Wort is a commonly used herb for depression, although its effectiveness and safety are not yet fully understood. It is important to note that St. John's Wort can interact with other medications, so it should not be taken without talking to a medical professional first.
  • Meditation and mindfulness: Mindfulness practices such as meditation, deep breathing, and yoga have been shown to reduce stress and improve mood.
It is important to note that what works for one person may not work for another, and it may take some trial and error to find the best approach. A mental health professional can help determine the best course of treatment for you.

What if you have suicidal thoughts?
If you are feeling suicidal, it is important to reach out for help immediately. Here are some steps you can take:
  • Call a crisis helpline: In the United States, the National Suicide Prevention Lifeline is available 24/7 at 988. You can also find helpline numbers for your country by searching online.
  • Reach out to a loved one: Talk to someone you trust about your feelings and get their support.
  • Go to the nearest emergency room or seek immediate medical attention: This is especially important if you have a plan to harm yourself or have taken steps to do so.
  • Stay away from weapons or dangerous items: Remove any firearms, knives, or other items that could be used to harm yourself.
  • Make a safety plan: Write down a plan of action for what you will do when you are feeling suicidal in the future, including who you will contact for help.
Remember, suicide is a preventable tragedy and there is always help available. You are not alone, and there are people who care about you and want to support you through this difficult time.

How can you help a loved one who has depression?
If you have a loved one who is experiencing depression, there are several ways you can support them and help them through this difficult time:

  • Educate yourself: Learn about depression, including the different types and symptoms, so you can better understand what your loved one is going through.
  • Be a good listener: Encourage your loved one to share their feelings and experiences, and offer a non-judgmental ear to listen. Let them know that you are there for them and that they are not alone.
  • Offer practical help: Offer to help with daily tasks, such as grocery shopping or running errands, during times when your loved one may be struggling with their symptoms.
  • Encourage treatment: Encourage your loved one to seek professional help, such as seeing a mental health provider or counselor. Offer to go with them to appointments if they would like.
  • Be patient and understanding: Depression is a complex condition, and recovery can take time. Be patient and understanding with your loved one, and try to avoid getting frustrated or upset when they struggle with their symptoms.
  • Take care of yourself: Supporting a loved one with depression can be challenging, and it's important to take care of yourself as well. Seek support from friends and family, or consider joining a support group for families of individuals with mental illness.
  • Be aware of warning signs: Be aware of the warning signs of suicide, such as talking about wanting to die or expressing feelings of hopelessness, and encourage your loved one to seek help if they are experiencing these symptoms.
Remember, it's important to be supportive and understanding of your loved one, but it's also important to set boundaries and take care of yourself. Depression can be a challenging condition, but with the right support and treatment, individuals can recover and return to leading active and fulfilling lives.

Providers for Healthy Living offers medication management and therapy options for patients dealing with depression.  If you or a loved one are struggling with any of these symptoms, contact us today.  We are here to help!


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4 Comments

How to Stop Languishing and Build Self-Confidence by Patricia Sarmiento

5/5/2022

3 Comments

 
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Image: Pixabay

Are you living your best life, or are you sort of okay, just fine, kind of blah? It’s not uncommon to experience periods of stagnation and a dip in motivation. There are a few tried-and-true methods for pulling yourself out of that lackadaisical haze and into a pattern of positive momentum. So, how can you prepare your current self to live out the future you’ve always wanted? Invest in yourself now so that your future self can look back and be grateful for your foresight and preparation, even when things were hard.

Visit Providers for Healthy Living for quality mental health care and treatments to live your best possible life. 

Move Your Body
It’s easier said than done, but developing physical fitness will be well worth the effort as the years go by. Find enjoyable types of exercise that get your heart pumping. This could mean an all-out boot camp workout, or it could mean roller skating, surfing, walking the dog or playing frisbee. Not only will the activity improve your confidence by way of endorphins, but it can also build muscle, melt fat, lower blood pressure and decrease stress. Sounds like a good recipe for a confidence boost!

Talk to Yourself
Whether you say it out loud or in your head, give yourself some positive feedback. Remind yourself that you are awesome, capable, smart and worthy. Reframe difficult situations as opportunities for learning and growth.

Pay attention to the thoughts you have about yourself and challenge the negatives. Psychologists have found that many people judge themselves much more harshly than they ever would another person. This can lead to identifying yourself in a negative light and acting out in ways that match that inner antagonist. On the other hand, giving yourself grace and telling your inner critic to pack their bags can help you take more positive actions. A therapist or counselor may provide invaluable help in gathering insight and facing those demons.

Make a Change
If you’re feeling stagnant, it might be worth reconsidering one of the largest time commitments in life: your work. Take some time to parse out which elements of your job you find the most (and least) fulfilling and what your top priorities are. You might even consider striking out on your own. Use your experience and passion to fill a niche that’s unique to you. To keep your confidence up in the process, make sure you develop a solid business plan with details like your company structure, how your business will operate, what services or products you’ll sell and a marketing plan. This may be a perfect time to take the leap and be your own boss.

Stop Multitasking
The truth is that brains can only do one thing at a time. When you multitask, your mind is actually rapid-switching between disparate thoughts, essentially dropping the ball a little bit on each one. To be at your most productive, focus on one thing at a time and finish what you start. Sticking with and finishing a project, even when it’s difficult, builds work ethic and gives your brain that hit of dopamine that will reinforce positive thought patterns. When you keep your focus, you increase your accuracy, working memory and ability to think critically and creatively.

It can feel a little overwhelming to gaze at the top of the mountain of dreams and realize how much effort and time it might take to scale it. The good news is that every baby step is a step in the right direction, and progress is progress, no matter what. Keep up the good work, soldier on and reach for the sun, moon and stars.

This article was written by Patricia Sarmiento.  Check out her website at publichealthcorps.org.

3 Comments

Create a Quiet Apartment Workout That Won’t Bother Your Neighbors by Rae Steinbach

4/25/2021

1 Comment

 
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(Image: https://www.pexels.com/photo/photo-of-woman-doing-yoga-2294354/ )

Going to the gym isn’t really an option right now. Most of them are closed due to the ongoing Covid-19 pandemic. However, even at the best of times gym memberships cost money and when you have a busy schedule, it might not always be easy to get to the gym. 


During the pandemic we’ve all had to adapt our lives. For many avid gym-goers that means working out from home. Working out from home can be a good way to stay fit, but if you live in an apartment, you have to worry about disturbing your neighbors. With many of your neighbors potentially working from home now, they don’t want to hear your workout on business calls. In turn, you don’t want to be midway through your workout only to hear a knock on the door or your neighbor banging on the floor because of the noise.


Fortunately, you can get a good workout without making a lot of noise. You just need to make a few adjustments to your routine. All you need is some lightweight
women’s supportive sneakers and a little equipment to get started.


Get Some Free Weights
Lifting weights can be good for building muscle, strengthening your body and they can even be great for losing weight. The only problem is that a weight bench can be noisy. If you don’t want to give up on lifting weights because you live in an apartment, you should invest in some free weights. They are not as noisy and they can help you reach your fitness goals. You could also consider kettlebell exercises if you want to add some variety to your workout.

Use Bodyweight
Bodyweight exercises are great for providing a full-body workout. You also have a range of bodyweight exercises that do not generate a lot of noise. Squats and pushups are a good option for any workout, but the possibilities are almost endless when you go with bodyweight exercises. Just avoid exercises that will cause your feet to impact the floor.

Avoid Exercises With Jumping or Running Motions
Exercises that involve jumping or running motions are common in many home workout routines. If you happen to live in an apartment, you should skip things like running in place, jumping jacks, skipping rope and plyometrics. If you want to benefit from this type of workout, put on some men’s comfortable sneakers and go out for a run. You could even jog to the nearest park to some of your favorite exercises that might not be good for your apartment.

Try New Cardio Exercises
Without running and jumping, you might need to look for new options to get your cardio workout. That means looking for low-impact cardio exercises. Various kicking and twisting exercises can be a good way to get a cardio workout without making a lot of noise. You could also try shadowboxing to get your heart rate up. If you have the money and the space, you could consider buying a stationary bike to provide a quiet cardio workout.

You want to stay fit in the pandemic, but you should avoid causing problems with your neighbors. With these tips, you can maintain your fitness and keep the noise to a minimum. 

About the Author:
Rae is a graduate of Tufts University with a combined International Relations and Chinese degree.  After spending time living and working abroad in China, she returned to NYC to pursue her career and continue curating quality content.  Rae is passionate about travel, food, and writing for Taos Footwear.
1 Comment

Resolutions and Maintaining Healthy Lifestyle Choices with the Help of Neuroplasticity by Lauren White, MA, LPCC

1/2/2021

12 Comments

 
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Imagine that you’re walking through a field of grass. As you take a step, the green blades bend and flatten, but return to their upright position after some time. Now, if you walked through that same field of grass everyday, in the same spot, eventually the grass would flatten and die and you would build a small bunny trail. The longer you use the bunny trail, the wider and deeper it would grow, until you had a sizable walking path.

The human brain is, in many ways, a field of grass - our repetitive thoughts and behaviors build hundreds of different bunny trails, some healthy and some unhealthy. As the new year begins, many people will make resolutions to try to build a new healthy habit or discontinue an unhealthy one and many will find that they do not stick to the changes long term. Understanding neuroplasticity, and how to utilize your brain to your advantage, could help make you more successful. 

Neuroplasticity is the ability of the brain to learn, change, and adapt. For many years, many believed that the ability of the brain to do this was limited from birth until we reached our mid-twenties and our frontal lobes finished developing. Thankfully, this is not the case, and we are able to build new neural pathways throughout our lives, and benefit greatly from doing so. 

So, how could this be useful for your therapy, general well being, or New Year’s resolutions? Luckily, you can intentionally choose to build new neural pathways; we do this all the time when we listen to a new song, or learn a new skill, and there are some steps that can help make the process faster and more effective. Brains already use so much of our body’s daily energy that building new neural pathways is often a struggle. How many of us have resolved to do something healthy...and the next thing we know we’ve failed again? It isn’t because we don’t WANT to do the healthy behavior, or think in a healthier way, but because our brain already has a REALLY BIG bunny trail for the maladaptive behavior and...completely untouched grass for the healthy one. From an energy cost perspective, doing what we’ve always done is just easier and less costly at that exact moment. Of course, given enough time, not building healthy neural pathways can result in a multitude of negative thoughts, feelings, and behaviors that ultimately hurt us more. So, if you’ve ever wondered why you feel like you can’t just DO the thing you want to, rest assured it happens to most of us, and your brain is basically acting like a fussy toddler. 

As a clinician, the complaint I hear the most is “I’m doing all the healthy stuff and I still don’t feel better yet. It’s not working!” What most people don’t realize is that building a neural pathway takes a long time. How long have you engaged in an unhealthy habit, or a maladaptive thought? Weeks? Months? Years? For many, their struggles have been long standing. If we go back to the field analogy: walking on the same path for 5, 10, or 15 years is going to look MUCH different than if you’ve walked on a path for 5 weeks. The problem isn’t that it isn’t working, it’s that the first neural pathway is still bigger and more powerful. 

​We just need to make the new pathway bigger. Here are a few steps that can help do that.

1.  Tip of the iceberg. When we engage in an unhealthy thought or behavior, our brains are wired in such a way that you don’t only have our immediate unhealthy thought, our brain will also subconsciously supply us with every bit of evidence it has to support that belief. So, if you think “I can’t succeed,” your brain will go through every memory and thought it has related to failure. Likewise, when we think positively, our brain will supply us with all of those similar positive experiences. The more you think and engage in healthy behaviors, the more positive feedback loops you tap into, and the more likely you are to keep thinking and doing better. 

2.  Repetition, repetition, repetition. When it comes to building a neural pathway, your brain has an awful time at determining truth/lie, good/bad, and healthy/unhealthy. It typically has a tendency to go “the most experienced must mean truth,” which basically means that whatever you do and think the most becomes your truth and sense of self whether it’s true or not. Most of us can probably identify an unhealthy belief we hold about ourselves that isn’t actually logical or even correct, but we’ve thought it so long we accept it as true. In therapy, these are commonly known as cognitive distortions. Repeating new cognitive reframes or affirmations is a great way to build those new positive pathways. Once you have come up with some healthier thoughts and behaviors, just keep practicing them over and over.

3.  “Do, or do not, there is no try.” I’m quoting Yoda, here, but he’s right. Even if you do not currently believe the healthy thought or positive affirmation you are practicing, or even if you don’t like engaging in the healthy habits you are trying to adopt, the more you do them, the better it becomes. You don’t have to believe or like it for it to positively rewire your brain. Say your reframes and positive affirmations out loud. Sing them. Jump around and recite them. Write them down. Put them on sticky notes everywhere. Go out and do whatever healthy behaviors you have planned. Bringing our physical body into the equation helps integrate your experiences more deeply, as you are tapping into multiple sensory systems in your brain. Which means, you’re still building a new bunny trail, but now you have a lawn mower. A lot of people feel fake when they are first trying a new reframe or positive affirmation. I often hear “but I don’t actually feel this way about myself.” I know. That’s the unhealthy neural pathway and you’ve fallen onto it again. Your brain only thinks it’s true because it’s heard it so many times. You’re not going to feel different until that new path is there and you have to build it. Doing these healthy behaviors will help you build it and then someday soon you will actually believe all the good stuff about yourself.

4.  Once more, with feeling. Now that we’re doing and thinking better, it’d be nice to give our new neural pathway some major fire power. Our brains are wired to remember strong emotional moments, so anything we can do to add any emotional boosts is good. Physical exercise, music, positive podcasts or social media influences, the buddy system, creative endeavors, etc., are all great options. Music is especially helpful in eliciting powerful emotions and playlists are a great way to boost your mood. The more positive emotion you can add to these exercises, the better. Like physically moving your body, you’re supercharging your brain with feel good neurochemicals, and that will help reinforce new thoughts or habits. It’s like the emotional equivalent of giving your brain a cookie. Who doesn’t want a cookie? Cookies are good, and your brain wants healthy emotional ones. 

5.  Channel your inner tortoise. The good news is that even if  your unhealthy neural pathway took years to develop, you probably did it unconsciously. Consciously focusing on new thoughts and behaviors will build the new one WAY faster. It may still take several months, but that’s still a lot less than multiple years. Be patient and STICK TO IT. You can’t see your neural pathways building and, unfortunately, this is a major reason people stop doing healthy things. But the neural pathways are building and are there, so stay the course. It will help. I promise. 

6.  Birds of a feather. Remember, your brain believes what it hears the most. Make sure you are spending time with people and influences that are consistently helping to feed into healthy beliefs and lifestyle choices. If you need to take a break from social media, or spend less time with someone who puts you down and makes you feel bad, then do so. Surround yourself with people and influences that are channeling the same healthy energy that you are, and will uplift, encourage, and support you.

7.  Be concrete. The more specific and definite your goals or thoughts are, the better. Try to avoid vague statements like “I will hopefully be more motivated tomorrow” and, instead, say something like “I will accomplish _____ tomorrow.” Don’t leave gaps for your unhealthy beliefs to sneak in and derail you. If you are already doing this, and still struggling to accomplish your goals, try breaking them down into smaller and more easily managed tasks to see if that helps fix the problem. We have a tendency to bite off more than we can chew, even when we aren’t operating as our best selves. 

8.  Sleep, meditation, medication. As in all things, you need sleep. Sleep allows your brain a break to process the new skills you’re building and integrate them more fully. Also, no one functions well when they’re tired and cranky. Meditation or mindfulness exercises also allow your brain the space to keep building and making those new, healthy connections. It also allows you the time to sit and examine whether you are staying in your healthiest mindset. And, of course, if you are on a prescribed medication, continue taking it. Or, if you have been getting help for some time and are seeing very limited improvement, medication may help give your brain the boost it needs so that your work will be more effective. 

9.  It’s a journey, not a destination. The last most common problem I see happens after people have successfully been engaging in healthy changes for a few weeks or months. They start to feel better, and then stop doing all of their healthy coping skills. Remember, those unhealthy neural pathways have probably been forming for a huge portion of your life. If you want these changes to be long lasting, you’re going to have to do them for a really long time. Although, if you’re choosing healthy options, the change may well be lifelong because it’s good for you and hopefully enjoyable. You’re feeling and doing better because the skills and changes are working. Don’t stop, or you could regress and start feeling worse again. 

Cultivating a healthy mindset and lifestyle are not always easy and require consistent work and dedication. Those struggling with mental health issues have even more to contend with, but hopefully some of these suggestions will help you better understand your mind, struggles, and come up with more effective solutions for continuing to be your best self. These are only a few of the multiple options available to try, and some of these suggestions may not be effective for treating certain mental health issues. However, they can be utilized by anyone for overall mental health and wellness. There are several wonderful books and resources that talk about neuroplasticity that provide help on healthy cognitions and other activities. For an easy, comprehensive look at neuroplasticity in its totality, I’d recommend “The Power of Neuroplasticity” by Shad Helmstetter.

Now that 2020 is over, hopefully we can all take the time to consciously choose how we want to proceed into the new year, and make 2021 a better year than last year was. I wish you all health and happiness, and I believe each of you has the power within you to keep reaching for your best self. Although, should you need a little extra help, we are all here to help you however we can. Happy New Year!
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