Counseling for Individuals, Couples & Families
Spring is right around the corner and that means many people will begin to get ready to plant their flower and vegetable gardens. Gardening is not only one of the oldest human pastimes, it’s also one of the most popular , with over 75% of the American population taking part according to a National Gardening […]
Spring is right around the corner and that means many people will begin to get ready to plant their flower and vegetable gardens. Gardening is not only one of the oldest human pastimes, it’s also one of the most popular , with over 75% of the American population taking part according to a National Gardening Survey.
If you are an avid gardener, you probably already know the many benefits that come with the hobby. But if you are someone who is considering taking up the hobby, here are some of the benefits you can expect:
Improve Your Immune System
While we can get critical vitamin D from some foods and supplements, there is no better source than the sun. Gardening gives you a great reason to head outdoors and spend some time soaking up those healthy rays. Just 30 minutes of gardening is all that you need to give your immune system a boost.
Fresher Produce
If you grow your own veggies, you know there is nothing quite like going out into your backyard and gathering the ingredients you need for a salad for dinner. Since these veggies are straight out of the ground, they are still loaded with vital nutrients that the produce at our local grocery stores often lack due to long transit times.
As an added bonus, you can save a lot of money growing your own herbs and vegetables!
Family Time
It seems it is getting harder and harder to get the family together for some bonding time, as we’re all so busy with work, school, and extracurricular activities. Gardening is a great (and healthy) way to get everyone together on the weekend to work on a common project.
These are just a handful of reasons why gardening is such a wonderful endeavor. If you haven’t given gardening a try before, make this spring the time you plant a new hobby.
SOURCES:
https://www.benendenhospital.org.uk/health-news/helpful-tips/health-and-wellbeing-benefits-of-growing-your-own-food/
https://www.healthline.com/health/healthful-benefits-of-gardening
https://health.usnews.com/health-care/for-better/articles/5-health-benefits-of-gardening
We all believe we know what narcissism looks like. After all, aren’t a majority of politicians and Hollywood A-listers narcissists, projecting their massive egos onto the world? While that may be true, narcissists come in all shapes and sizes. They walk among us, some of them obvious, and some of them covert. So how can […]
We all believe we know what narcissism looks like. After all, aren’t a majority of politicians and Hollywood A-listers narcissists, projecting their massive egos onto the world?
While that may be true, narcissists come in all shapes and sizes. They walk among us, some of them obvious, and some of them covert.
So how can you tell if you’re dealing with an actual narcissist or just someone who is a bit full of themself? Here are a handful of traits the Diagnostic and Statistical Manual of Mental Disorders (DSM-V) lists as characteristics that someone is a narcissist:
A Grandiose Sense of Self-Importance
Narcissists see themselves as incredibly essential to the success and happiness of other people. In their eyes, they believe they are capable of exceptionally high levels of achievement, whether they are or aren’t in reality.
They are Special or Unique
Narcissists believe they are so special and unique that few people can really understand them. Many will only want to spend time around high-status people.
A Need for Admiration
We all can admit it feels good to be appreciated and admired. But narcissists have an absolute need for admiration and a lot of it.
A Sense of Entitlement
Narcissists truly believe they are the exception to the rule. If there is a line of people waiting to be seated, a narcissist will cut that line because why should they of all people be forced to wait? If you’ve spent any amount of time around an actual narcissist, their entitlement can be shocking as it seems to know no bounds.
A Lack of Empathy
Narcissist simply cannot imagine how others feel. They are wired differently from non-narcissistic people. When you can’t empathize or feel what someone else is, it makes it incredibly easy to abuse those around you.
These are just some of the main traits of a narcissist. Needless to say, spending any amount of time in their presence can be a very toxic and taxing experience.
SOURCES:
https://www.mindbodygreen.com/articles/14-signs-of-narcissism
https://www.psychologytoday.com/us/blog/lifetime-connections/202110/the-13-traits-narcissist
https://www.psychologytoday.com/us/conditions/narcissistic-personality-disorder
There is a very old saying that says, “Don’t cut off your nose to spite your face.” This is a warning to people to not act out in anger or resentment because you only end up harming yourself. Over time, these feelings of resentment can build until the individual develops feelings of depression or anxiety. […]
There is a very old saying that says, “Don’t cut off your nose to spite your face.” This is a warning to people to not act out in anger or resentment because you only end up harming yourself. Over time, these feelings of resentment can build until the individual develops feelings of depression or anxiety.
While forgiving others who have hurt us isn’t always easy, in the end, it greatly benefits our mental health and overall well-being. To be clear, forgiving others does NOT mean you agree with or condor their poor behavior. And it doesn’t mean you are announcing that your feelings don’t matter. Forgiveness simply means letting go of the negative feelings that are holding you down and causing you prolonged distress.
Again, forgiving someone who has hurt you isn’t easy, but it will lead you to a sense of peace and joy. Here are some steps you can take to forgive others:
Process Your Pain
Have you really faced your pain and processed it? You’ll need to do this before you can let those feelings go. Give yourself permission to feel your feelings deeply and fully. Cry, yell, hit your pillow, do whatever it takes.
Forgive Yourself
It takes two to tango, as they say. While we can easily point to others and blame them for the breakup or ugly incident, the truth is, we were there also. We played some role. Even if it was to retaliate in the moment and to show our own ugliness. It’s time to forgive your own humanity and any wrongdoing to yourself or others.
Try to Understand
True forgiveness is impossible without a sense of understanding. You can try to forgive, claim you have forgiven, only to have those negative nagging feelings crop up again and again. When we try to understand why someone has acted the way they have, it can wipe out the negative feelings instantly, almost as if by magic.
A critical parent acts the way they act because they, too, were the victim of a critical parent. An overbearing boss is dealing with a personal tragedy at home. Our cheating spouse is self-sabotaging his or her life because they have incredibly low self-esteem and do not feel they deserve happiness. Life is complicated and human beings are even more so. Try and understand why someone has hurt you. You will be amazed at what this magical A-ha moment can do for you.
And if you’d like to speak to someone and get some guidance and much-needed perspective, please reach out to me.
SOURCES:
https://www.psychologytoday.com/us/blog/complicated-love/202006/the-healing-power-forgiveness
https://www.health.harvard.edu/mind-and-mood/the-power-of-forgiveness
https://www.verywellmind.com/the-benefits-of-forgiveness-3144954
Into each life a little rain must fall is a way of saying every one of us will experience sadness in our lifetime. It is completely normal and natural. But there are some people who feel something deeper and darker than sadness, and they may feel this way despite there being no triggering event such […]
Into each life a little rain must fall is a way of saying every one of us will experience sadness in our lifetime. It is completely normal and natural. But there are some people who feel something deeper and darker than sadness, and they may feel this way despite there being no triggering event such as the loss of a loved one.
So how can we tell the difference between sadness and depression?
As I just mentioned, sadness is a normal reaction to a difficult event in our life. We may feel sad because of a breakup or from losing a loved one or from leaving our friends after graduation. In other words, we feel sadness about something.
Depression, on the other hand, affects not only our emotions but also how we act and perceive the world. Depression does not require a triggering event. In fact, when we’re depressed, we tend to feel upset about any- and everything.
Depression clouds our entire lives. When we’re depressed, nothing feels as enjoyable or worthwhile as it once did. In short, we simply feel less alive.
To be diagnosed with depression, an individual must be diagnosed with at least five of the following common symptoms for a continual duration of at least two weeks:
If you or a loved one are experiencing depressed, it is very important to reach out for help from a trained mental health therapist. Depression robs you of your life, purpose and happiness, but there are strategies to break free and find joy once again.
I would be happy to discuss some treatment options with you. Please give my office a call.
SOURCES:
https://www.healthline.com/health/depression/depression-vs-sadness
https://screening.mhanational.org/content/am-i-depressed-or-just-sad/
https://www.psychologytoday.com/us/blog/the-squeaky-wheel/201510/the-important-difference-between-sadness-and-depression
When you think about it, your brain is a pretty important organ. In fact, it’s like the CEO of your body’s corporation. So it’s important you do all you can to keep it healthy and working optimally. When it comes to the health of our brain, diet cannot be overlooked. There are certain foods that […]
When you think about it, your brain is a pretty important organ. In fact, it’s like the CEO of your body’s corporation. So it’s important you do all you can to keep it healthy and working optimally.
When it comes to the health of our brain, diet cannot be overlooked. There are certain foods that are chockfull of nutrients our brains need to be healthy, such as antioxidants, healthy fats, vitamins, and minerals.
If you want your brain to be as healthy as possible, then you’ll want to start eating more of the following brain foods:
Avocados are loaded with monosaturated fat, which is a healthy fat that has been shown to reduce rates of cognitive decline and keep blood sugars nice and steady. And thanks to the vitamin K and folate in avocados, your brain will be protected from blood clots (stroke) and memory loss.
Chocolate lovers rejoice! Dark chocolate is actually very good for your overall health, especially the health of your brain. Dark chocolate is full of powerful antioxidants called flavonols, which also have anti-inflammatory properties. Studies have shown cocoa has the ability to increase cerebral blood flow and cerebral blood oxygenation. In addition, it helps lower blood pressure in your brain and heart.
But before you go out and buy a bag full of Snickers, these health benefits just listed come from dark chocolate, not milk chocolate, which is loaded with extra fat and sugar. A good rule of thumb is the darker the chocolate the healthier it is for you! So look for dark chocolate with at least 70% cocoa to reap these brain benefits
There was a time where eggs were vilified, but new science has proven eggs – yolk and all – are not only healthy but an absolute superfood!
Eggs are an excellent source of several nutrients your brain needs, including vitamins B6 and B12, folate, and choline. Most people don’t get enough choline, and choline is responsible for creating acetylcholine, a neurotransmitter that helps regulate mood and memory.
If you eat more of these 3 foods every week, your brain will thank you!
SOURCES:
The relationship between faith and mental health is a complex one. Without question, an individual’s personal belief system is a profound way to cope with life’s challenges and adversities. Belief in a higher power is essential to a person’s mental health and overall well-being. But if someone has a strong religious faith or spiritual life, […]
The relationship between faith and mental health is a complex one. Without question, an individual’s personal belief system is a profound way to cope with life’s challenges and adversities.
Belief in a higher power is essential to a person’s mental health and overall well-being. But if someone has a strong religious faith or spiritual life, does that mean they can’t also be helped by traditional talk therapy?
In my practice, I often work with people who have a religious faith. I have found there are two issues they tend to share that traditional therapy can benefit.
They are Waiting on God
It is one thing to use our faith to cope with the pain and challenges of life. It is another to use our faith in God as an excuse not to help ourselves and do the work. I have found many clients believe that if they pray hard enough, God will deliver them from their problems.
This reminds me of an old joke.
A hurricane has dropped feet of rainfall on a small town and most of the residents fled the day before when the news reports encouraged them to do so. One man now sits alone on his roof, the water rising.
He prays diligently to the Lord to save him.
Soon, a man in a boat comes along and tells the man to hop in. The devout man of faith says, “No thanks, God is going to save me.” The man in the boat speeds away.
A few minutes later, another man in a boat comes by and tells him to get in. “No thanks, I prayed to God and he is going to save me.”
About an hour later a third and final boat comes by, but the man refuses to get in, believing with all his heart that God will save him.
The waters rise and the man eventually drowns. When he gets to Heaven he asks God, “God, why did you not save me?”
God says, “I sent you THREE boats!!”
The moral of the story is, God works in mysterious ways. We cannot know His exact plans for us, but we can and we should be active participants in our own rescue. As a therapist, I can offer coping strategies and different perspectives that help my clients get off their roofs.
A Sense of Unworthiness
When people are struggling with depression and/or addiction issues, they feel completely broken, unworthy of God’s love. They find it difficult to reconnect with God because deep down they don’t believe they deserve his presence in their life.
I help my patients build their self-esteem and find their value so they can reconnect with God.
If you are hurting and would like to explore treatment options, please reach out to me. I work with people of all faiths and respect your beliefs. I simply want to offer you support and resources to help you on your path back to wholeness and light.
SOURCES:
https://fherehab.com/learning/connection-spirituality-mental-health
By now, most of us know that exercise offers numerous health benefits. From maintaining an ideal weight, to reducing the risk of diabetes, heart disease, and osteoporosis, moving our body every day improves the length and quality of our lives. But not all of us recognize just how important exercise is to our mental health. Beyond […]
By now, most of us know that exercise offers numerous health benefits. From maintaining an ideal weight, to reducing the risk of diabetes, heart disease, and osteoporosis, moving our body every day improves the length and quality of our lives.
But not all of us recognize just how important exercise is to our mental health.
Beyond Hormone Release
Most of us have had that rush after a hike or trip to the gym. We feel energetic and even happy after we exercise. Of course, we now know that when we exercise, our body releases “feel-good” hormones such as endorphins and enkephalins. These hormones instantly improve our mood and outlook on life.
But is that all exercise is good for? A quick fix? An instant mood pick-me-up via a hormonal rush? Or can exercise effect our brains and mental health on a fundamental level?
A study conducted by researchers from Duke University compared the antidepressant effects of aerobic exercise to the popular antidepressant medicine sertraline, as well as a placebo sugar pill. After four months the researcher found that those subjects who exercised regularly experienced the greatest antidepressant effect.
In other words, exercise was scientifically proven to be just as, if not more effective than prescription medications at relieving symptoms of depression.
How is this possible?
It turns out, regular exercise increases the volume of certain brain regions through better blood supply and an increase in neurotrophic factors and neurohormones that support neuron signaling, growth, and connections.
Also worth mentioning is the fact that exercise leads to the creation of new hippocampal neurons, the hippocampus being incredibly important for learning, memory creation, and emotion regulation.
So, How Much Exercise Do You Need?
Psychiatrist Madhukar Trivedi of UT Southwestern Medical Center has shown that three or more sessions per week of aerobic exercise or resistance training, for 45 to 60 minutes per session, can help treat even chronic depression. The key here is regularity, so it’s important to focus on the kind of exercise you do.
If you don’t like going to the gym, then find another activity. Hike, bike, swim, or dance. It really doesn’t matter. What matters is that you get your body moving for around an hour a few times per week and you do so consistently.
In order for all of us to be entirely healthy, that means physically as well as mentally healthy, it’s important to incorporate exercise into our every day life.
Of all the words in the English language, depression must be one of the most misunderstood. Why does this term seem to confuse so many people? Why is its real meaning so hard to grasp? It is because the term has two starkly contrasting meanings, depending on who is using it. Among clinicians, the term […]
Of all the words in the English language, depression must be one of the most misunderstood. Why does this term seem to confuse so many people? Why is its real meaning so hard to grasp? It is because the term has two starkly contrasting meanings, depending on who is using it.
Among clinicians, the term depression is used to describe a debilitating syndrome that robs people of their energy, memories, ability to concentrate, love and experience joy. This is not just an emotional state, but a physical one that impacts specific regions of the brain. Depression actually lights up the brain’s pain circuitry, inducing a state of suffering that can become debilitating.
Beyond this, depression is actually neurotoxic, meaning the disorder can eventually lead to the death of neurons in critical memory and reasoning areas of the brain, including the hippocampus and prefrontal cortex. Simply stated – depression causes brain damage.
Colloqiual Usage
Confusion abounds when the term ‘depression’ is used by people in everyday conversation, however. In these instances, they usually are referring to something far less serious or clinical. In fact, most people use the term as a synonym for mere sadness or being slightly upset.
For instance, you will often here people make comments such as, “I was so depressed when Starbucks dropped its pumpkin spice latte,” or “Oh my God, I just ripped a whole in my favorite pair of jeans. I am like, so depressed right now.” No, you’re not, you’re bummed, pretty disappointed in fact, but you are certainly not depressed. These kinds of disappointments, while frustrating, are simply a part of life.
But ripped jeans and discontinued menu items have little effect on our ability to function, and the feelings of disappointment and annoyance rarely last for very long. A friendly word from a loved one or a hug is generally all that’s needed to get over the perceived “crisis.”
In contrast, clinical depression often persists for months, and no amount of friendly support from loved ones is enough to make it any less debilitating.
Time for New Language?
And that is where the confusion lies, and why many people simply don’t understand the true ramifications of clinical depression. It is also why those who suffer from depression are met with relative indifference when they open up to friends and family about their condition.
The sad reality is that, because of this profound confusion, many depressed patients are expected to simply “snap out of it” by their friends and family. No one would ever take this attitude with someone suffering from cancer or kidney disease; the admonition is equally offensive and inappropriate in the case of clinical depression.
Perhaps it is time to come up with a new term to describe the symptoms of clinical depression. By using new language, more people might understand the disease and show more compassion toward individuals suffering from it.
If you or a loved one is interested in exploring treatment, please contact me today. I would be happy to speak with you about how I may be able to help.
Seasonal Affective Disorder, or SAD, is a major depressive disorder that occurs during the same season each year. Also known as the “winter blues,” SAD typically comes on in the fall and winter, when the light is diminished. SAD is believed to affect nearly 10 million Americans and is four times more common in women […]
Seasonal Affective Disorder, or SAD, is a major depressive disorder that occurs during the same season each year. Also known as the “winter blues,” SAD typically comes on in the fall and winter, when the light is diminished.
SAD is believed to affect nearly 10 million Americans and is four times more common in women than men. Many people experience symptoms that are severe enough to affect their quality of life.
Though not everyone will experience the same symptoms, here are some of the most common:
If you suffer from SAD, here are some ways you can alleviate your symptoms:
By far the greatest relief, according to research, comes from the use of lightboxes. Lightboxes emit high-intensity light between 2,500 to 10,000 lux. Compare this to a normal light fixture that emits only 250 to 500 lux.
Lightboxes closely mimic the sun’s natural rays, helping our brains produce the right amount of neurotransmitters that are responsible for mood.
Depending on the severity of your symptoms, you may only need to use the lightbox for 30 minutes once a day. For more severe symptoms, people have found relief by using the box for long periods of time and can often feel true relief in as little as two weeks.
Some insurance providers will cover the cost of lightboxes, but not all do, so be sure to speak with your provider.
While it may feel counterintuitive, if not downright impossible, to get up and get moving when you’re feeling depressed, exercise is one of the best ways to improve your mood. Exercise not only reduces stress and tension, but it releases those feel-good endorphins. Studies have also found that one hour of aerobic exercise outdoors (even if the sky is overcast) has the same positive effect on mood as 2.5 hours of using a lightbox.
It’s common to turn to junk food when you’re feeling the winter blues. High-sugar foods tend to give us a temporary boost in energy levels and mood. But then we come crashing down and feel even worse. A better choice is to eat a balanced and nutritious diet, opting for complex carbohydrates like sweet potatoes and whole grains.
If your symptoms are very severe, and if you are having any thoughts of harming yourself, then it is important to speak with a therapist who can help you navigate your depression and offer coping tools.
If you or a loved one are currently suffering from SAD and would like to explore treatment options, please get in touch with me. I would be more than happy to discuss how I may be able to help.
Your nervous system runs and powers every organ and every other system, from your brain to your digestion, breathing and beyond. But what many people don’t consider is that the natural aging process, toxins and diseases can damage your nervous system, and therefor your overall health and well-being. What does the nervous system do? Your […]
Your nervous system runs and powers every organ and every other system, from your brain to your digestion, breathing and beyond. But what many people don’t consider is that the natural aging process, toxins and diseases can damage your nervous system, and therefor your overall health and well-being.
Your nervous system is a bit like the Internet. But instead of nodes, your nervous system is a large network of specialized cells called neurons that “talk to each other.” These messages, which are really electrical signals, travel between your brain, skin, organs, muscles and glands. And all of the messages help your body to feel sensations, move and work correctly, and help important information get back to the brain.
Once you begin to understand that the nervous system is what powers the rest of your body, all of its organs and other systems, you begin to realize how important it is to keep your nervous system healthy. Any hit to your nervous system can result in headaches, migraines, muscles spasm, learning difficulties and more.
So how do you keep your nervous system healthy?
If you’re someone who hasn’t given much thought to your nervous system and all it does for you, it’s time you start. Take care of it and it will take care of you!
SOURCES:
https://my.clevelandclinic.org/health/articles/21202-nervous-system
https://www.healthdirect.gov.au/nervous-system
https://www.nichd.nih.gov/health/topics/neuro/conditioninfo/functions