AI in Mental Health: Opportunities and Challenges in Digital Therapy
Artificial Intelligence (AI) is revolutionizing nearly every industry, including mental health care. From chatbots that provide immediate emotional support to advanced algorithms that help diagnose and treat mental health conditions, AI is reshaping how we approach psychological well-being. But as with any technological advancement, these innovations offer incredible opportunities and significant challenges.
The Opportunities AI Brings to Mental Health Care

1. Increased Accessibility
   AI-powered mental health tools, such as chatbots and virtual therapists, provide 24/7 support to individuals who may not have access to traditional therapy. This is particularly beneficial for those in remote areas or facing financial barriers to care.
   
2. Personalized Treatment Plans
   Machine learning algorithms can analyze vast amounts of data to tailor interventions to an individual’s specific needs. By assessing speech patterns, social media activity, and biometric data, AI can detect mental health conditions early and recommend personalized coping strategies.
   
3. Reduced Stigma
   Many people hesitate to seek mental health support due to stigma. AI-based platforms offer a private, judgment-free space for individuals to express their feelings and receive guidance without fear of societal perception.
   
4. Enhanced Efficiency for Mental Health Professionals
   AI can assist therapists by analyzing patient data, summarizing sessions, and even predicting potential mental health crises. This allows professionals to focus on providing care rather than administrative tasks.
   

The Challenges AI Faces in Mental Health Care

1. Ethical and Privacy Concerns
   AI systems require large amounts of personal data to function effectively. Ensuring the confidentiality and security of this sensitive information is crucial to maintaining patient trust and complying with health regulations.
   
2. Lack of Human Touch
   While AI can provide valuable support, it cannot replace the empathy, intuition, and deep understanding that human therapists offer. Emotional connection remains a fundamental part of effective therapy.
   
3. Bias and Accuracy Issues
   AI algorithms are only as good as the data they are trained on. If the data lacks diversity, AI systems may develop biases that lead to misdiagnoses or ineffective treatment recommendations.
   
4. Regulatory and Legal Hurdles
   AI-driven mental health solutions must navigate complex healthcare regulations to ensure they meet ethical and legal standards. This can slow down the adoption and integration of AI tools in clinical settings.
   

Striking a BalanceAI has the potential to revolutionize mental health care by increasing accessibility, personalizing treatments, and supporting healthcare providers. However, these benefits must be balanced with careful consideration of ethical, privacy, and regulatory challenges. By integrating AI as a complement—rather than a replacement—to human therapists, we can harness its power while maintaining the compassion and understanding that define effective mental health care.
As AI technology continues to evolve, collaboration between mental health professionals, technologists, and policymakers will be crucial in ensuring that AI serves as a force for good in mental health treatment. The goal should not be to replace human therapists but to enhance their ability to provide care, ultimately improving mental health outcomes for all.

Source:https://www.forbes.com/sites/bernardmarr/2023/07/06/ai-in-mental-health-opportunities-and-challenges-in-developing-intelligent-digital-therapies/

Valentine's Day often hailed as the pinnacle of romantic celebrations, can inadvertently become a source of stress for many. The societal emphasis on grand gestures and perfect moments puts undue pressure on couples and singles. However, by redefining our approach, we can transform February 14th into a day of genuine connection and self-appreciation.
The Weight of Expectations
A study by the dating app Plenty of Fish revealed that 43% of singles perceive Valentine's Day as the most pressure-filled holiday of the year. This sentiment stems from the barrage of advertising and social media portrayals that set unrealistic standards for romance. Consequently, 37% of singles feel compelled to secure a date to avoid the stigma of being alone on this day. 

For couples, the narrative isn't much different. The commercialization of Valentine's Day, with sales surpassing $18 billion and individuals spending an average of $130, fosters an environment where love is measured by material offerings. This commercial push can overshadow the day's true essence, leading to unnecessary stress and potential disappointment. 

Redefining Valentine's Day
To alleviate this pressure, consider the following approaches:

1. Set Realistic Expectations: Engage in open conversations with your partner about how you'd both like to spend the day. This ensures mutual understanding and prevents unmet expectations.
   
2. Celebrate Authenticity: Focus on activities that genuinely resonate with both of you, rather than adhering to societal norms. This could be as simple as cooking a meal together or revisiting cherished memories.
   
3. Embrace Singlehood: For those not in relationships, use the day as an opportunity for self-care or to celebrate meaningful connections with friends and family.
   
4. Mindful Consumption: Recognize the commercial influences at play and make conscious choices that align with your values, rather than succumbing to external pressures.
   

By shifting the focus from external expectations to personal significance, Valentine's Day can become a more inclusive and enjoyable experience for everyone.

Source:https://www.psychologytoday.com/us/blog/understanding-the-erotic-code/202202/taking-the-pressure-off-valentines-day-for-both-couples

Friendships are often considered the bedrock of our social lives, providing support, joy, and companionship. However, not all friendships are built to last, and sometimes, ending a friendship becomes necessary for personal well-being. A recent article in The New York Times delves into the complexities of friendship breakups, offering insights into why they occur and how to navigate them.
Understanding Friendship Breakups
Friendship breakups can be as emotionally challenging as romantic separations. They may arise from various factors, including growing apart, changes in life circumstances, or breaches of trust. Unlike romantic relationships, friendships often lack formal closure, making the dissolution process ambiguous and emotionally taxing.
The Emotional Impact
The end of a friendship can lead to feelings of grief, loss, and confusion. Individuals may question their self-worth or replay interactions, searching for what went wrong. Acknowledging these emotions is crucial, as it allows for processing the experience and moving forward.
Navigating the End of a Friendship

1. Self-Reflection: Assess the reasons behind the friendship's decline. Understanding whether the relationship was mutually beneficial or had become toxic can provide clarity.
2. Open Communication: If feasible, have an honest conversation with your friend. Express your feelings without assigning blame, focusing on your perspective and experiences.
3. Establish Boundaries: Decide on the level of contact you wish to maintain post-breakup. Setting clear boundaries can aid in the healing process.
4. Seek Support: Lean on other friends, family, or professional counselors to navigate the emotional aftermath. Sharing your feelings can alleviate the sense of isolation.
5. Focus on Personal Growth: Use this experience as an opportunity for self-improvement. Reflect on what you’ve learned about yourself and your needs in friendships.

Moving Forward
While friendship breakups are undeniably painful, they also offer a chance for personal growth and the development of healthier relationships in the future. Embracing the lessons learned can lead to more fulfilling and supportive connections.
For a more in-depth exploration of this topic, refer to the original article in The New York Times.

Source:https://www.nytimes.com/2024/12/07/well/friend-breakup.html?smid=nytcore-ios-share&referringSource=articleShare&tgrp=sty&pvid=77805683-1ECE-498C-827B-A9304F719B23

In today’s fast-paced world, stress often feels like an unavoidable part of life. From juggling personal responsibilities to meeting professional deadlines, the demands we face can sometimes leave us overwhelmed. However, managing stress effectively is not only possible but also crucial for maintaining our physical and mental well-being. The American Psychological Association (APA) offers valuable strategies to help reduce stress and lead a more balanced life.

1. Recognize the Signs of Stress: Stress can manifest in various ways, including physical symptoms like headaches, fatigue, and muscle tension, or emotional indicators such as irritability, anxiety, and a sense of being overwhelmed. By identifying these signs early, you can take proactive steps to manage your stress before it escalates.
2. Build Healthy Habits: A balanced lifestyle is a strong defense against stress. Regular exercise, a nutritious diet, and sufficient sleep form the foundation for resilience. Physical activity releases endorphins, which are natural mood elevators, while good nutrition and rest provide the energy and focus needed to tackle daily challenges.
3. Establish Boundaries: In a culture that often glorifies busyness, it’s important to set limits to protect your time and energy. Learn to say “no” to tasks or commitments that could overload your schedule. Creating boundaries ensures you have time to recharge and focus on priorities that truly matter.
4. Practice Mindfulness and Relaxation Techniques: Mindfulness practices, such as meditation, deep breathing, or yoga, can help calm your mind and reduce stress. These techniques encourage you to focus on the present moment, breaking the cycle of worry about past events or future uncertainties.
5. Connect with Others: Social support plays a significant role in stress management. Whether it’s spending time with family, catching up with friends, or seeking professional counseling, building and maintaining strong relationships can provide comfort and perspective during difficult times.
6. Stay Organized: A cluttered schedule or workspace can amplify feelings of stress. Planning ahead, prioritizing tasks, and keeping your environment tidy can help you feel more in control and reduce unnecessary pressure.
7. Seek Professional Help When Needed: Sometimes, stress can become overwhelming despite our best efforts. If you’re struggling to cope, don’t hesitate to reach out to a mental health professional. Therapy can provide personalized strategies and a safe space to address your concerns.
Small Steps, Big ImpactManaging stress is a journey, not a one-time fix. Incorporating even one or two of these strategies into your routine can make a significant difference. Over time, these small changes can add up, leading to a more balanced, fulfilling life.

Remember, stress is a natural part of life, but it doesn’t have to control you. By taking active steps to manage it, you can build resilience and embrace each day with confidence and calm.

For more insights and tips on stress management, visit the APA's guide to handling stress.

source: https://www.apa.org/topics/stress/tips

Today is the presidential debate between VP Kamal Harris and former President Donald Trump. The implications of this election cycle weigh heavy on many people's minds and as the election season heats up, it’s easy to feel overwhelmed by the political news, debates, and social media discussions. The intensity of the political season can strain your mental and emotional well-being, making it crucial to find ways to stay grounded. Here are five tips to help you maintain your sanity amidst the political frenzy.

• Limit Your Media Consumption: Staying informed is important, however, the relentless news cycle can be exhausting. Overexposure to political coverage can lead to anxiety and burnout. Setting specific times to check news updates is a controlled approach that helps you stay informed without becoming overwhelmed. 
  
• Engage in Meaningful Conversations: Political discussions can quickly become heated and divisive, so try to focus on constructive conversations. Seek to understand different perspectives and find common ground. Engaging in meaningful, respectful dialogue can help reduce stress and promote mutual understanding.
  
• Set Boundaries with Social Media: Social media can amplify stress during election season. It's important to set boundaries by limiting social media usage or curating your feed to follow only accounts that provide balanced and factual information. Consider taking breaks from social media altogether to give yourself a mental reset.
  
• Focus on What You Can Control: Focusing on what you can control can help you regain a sense of agency. Participate in local community activities, volunteer for causes you care about, and vote in elections. Channeling your energy into positive actions can provide a sense of accomplishment and purpose.
  

​Election season can be a turbulent time, but by implementing these strategies, you can manage stress and maintain your well-being. Limiting media consumption, engaging in meaningful conversations, practicing self-care, setting social media boundaries, and focusing on controllable actions can help you navigate this period with greater ease and resilience. 

As the summer break ends, the transition back to school can bring excitement for some children and anxiety for others. Returning to the classroom after a long break, or even starting school for the first time, can be challenging for many kids. As parents, it’s crucial to recognize the impact this transition can have on your child’s mental health and take steps to support them through it.

1. Open the Lines of Communication: Before school starts, discuss the upcoming school year with your child. Ask them how they feel about returning to school. Validating their feelings and listening to their concerns can help ease anxiety. Create an environment where your child feels comfortable expressing their thoughts and emotions without fear of judgment.

2. Establish a Routine Early: One of the most effective ways to help children prepare for the school year is by establishing a routine. Start by gradually shifting bedtime and wake-up times to align with the school schedule. A consistent routine can provide stability and security, reducing anxiety about the upcoming change. Involve your child in setting up this routine, including morning preparations and homework time, to give them a sense of control.

3. Focus on Mental Health Awareness: Parents need to be aware of the signs of anxiety and stress in their children. Changes in behavior, mood swings, or reluctance to go to school could be indicators that your child is struggling. Encourage your child to talk about their feelings and let them know it’s okay to ask for help. If needed, seek support from school counselors or mental health professionals.

4. Promote Positive Social Interactions: For many children, social aspects of school can be a source of stress. Encourage your child to connect with friends before school starts, whether through playdates, sports, or other activities. Re-establishing social connections can help ease the transition back to school and provide a support system for your child. Additionally, discussing peer pressure or bullying is essential in promoting a healthy school experience.

5. Prepare for the Unexpected: Discuss potential changes or challenges that might arise, such as shifts to virtual learning or changes in school policies. Preparing your child for the possibility of these changes can help them adapt more easily and reduce anxiety if they occur.

6. Model Self-Care and Resilience: Children often look to their parents for cues on handling stress. Model healthy coping strategies, such as taking breaks, practicing mindfulness, or engaging in physical activity. Show your child that it’s okay to take care of their mental health and that resilience is built through facing and overcoming challenges.

7. Stay Involved: Stay engaged with your child’s school life by regularly checking their academic progress and social experiences. Attend school events, communicate with teachers, and be proactive in addressing any concerns that arise. Your involvement shows your child that their education and well-being are priorities.

Preparing for the new school year involves more than just buying school supplies and setting up a study space. It’s about supporting your child’s mental health as they navigate the challenges and opportunities that come with returning to school. By fostering open communication, establishing routines, and promoting resilience, you can help your child start the school year with confidence and a positive outlook.

Source:https://www.samhsa.gov/blog/back-to-school-and-mental-health-supporting-children

In a historic move at the Tokyo 2020 Olympics, Simone Biles, the most decorated gymnast of all time, made headlines for her decision to prioritize her mental health. Her choice to step back from the competition ignited a global conversation on the importance of mental well-being, especially for high-performing athletes.

Simone Biles entered the Tokyo Olympics with immense pressure on her shoulders. However, during the team final, it became evident that something was amiss. Rather than pushing through the mental block, Biles chose to withdraw from several events. Her decision was met with a mix of support and criticism. However, Biles' actions underscore a critical message: mental health is as crucial as physical health.

The Stigma Surrounding Mental Health
Biles' decision brought to light the stigma that still surrounds mental health, particularly in high-stakes environments like competitive sports. Athletes are often seen as invincible, their physical abilities overshadowing their mental struggles. However, Biles' openness about her struggles challenged this perception and encouraged others to prioritize their well-being.

In an interview, Biles expressed, "We're not just athletes or entertainment. We're human beings." Her words resonate with many who feel the weight of unrealistic expectations. By prioritizing her mental health, Biles has become a role model for millions, showing that it's okay to not be okay.

The Impact on Mental Health Awareness
Biles' decision has sparked a broader conversation about mental health in sports and beyond. It has highlighted the need for better support systems for athletes and individuals in high-pressure situations. Mental health professionals have praised Biles for her bravery, noting that her actions could lead to a cultural shift in how mental health is perceived and addressed.

Taking Care of Your Mental HealthSimone Biles' story is a powerful reminder that mental health should never be compromised. Here are some takeaways for prioritizing your mental well-being:
​

1. Listen to Your Body and Mind
2. Create a Support System
3. Set Realistic Expectations
4. Practice Self-Care
5. Seek Professional Help

Simone Biles' decision to prioritize her mental health serves as a powerful reminder that mental health is vital and should be given the attention it deserves. By embracing vulnerability and seeking help, Biles has set an example for all of us to follow. Let her courage inspire you to take care of your mental health, no matter the circumstances.
Remember, it's okay to step back and take a break. Your mental well-being is worth it.

​Blog by Norma 
Citation: Park/Tokyo, Alice. “The Tokyo Olympics Changed the Conversation about Mental Health.” Time, Time, 8 Aug. 2021, time.com/6088078/mental-health-olympics-simone-biles/. 

A growing trend on social media and online in general is therapy speak. I have seen many videos online in which therapists and non-therapists discuss terms often used during therapy. The prevalence of therapy speak has grown to the point that some terminology has become incorporated into online slang. 

One such term is "gaslighting." Gaslighting is a form of emotional abuse that targets people's reality and self-worth. This term has become very prevalent online, especially when discussing romantic relationships. As someone who uses social media daily, I became curious as to what gaslighting is from a professional mental health perspective. 

According to an article by therapy.com, gaslighting can occur in various relationships: romantic, friendship, familial, workplace, and societally.

• In relationships, gaslighting can look like invalidating someone's emotional reality, rewriting shared experiences, and isolating their partner to gain control over them.
• Gaslighting in friendships can include downplaying achievements, gossiping, and defecting blame to dominate the friendship. 
• In families, gaslighting includes denying people's worth and creating guilt by rewriting history to control the narrative and shape power dynamics.
• Gaslighting in the workplace can be used to gain dominance and includes erasing others' contributions, setting unrealistic expectations, and providing conflicting feedback. 
• Societally, gaslighting can be used to manipulate public opinions, spread misinformation, and weaken institutions. Examples include gaslighting in social media, politics, and healthcare. 

Knowing what gaslighting can look like can help us respond to these situations. If you are experiencing gaslighting, you should trust your instincts by validating your emotions and acknowledging them. Document your interactions so you can reference them and ground yourself in your reality. Remember to set your boundaries, even if this includes distancing yourself or cutting ties. And, as always, seek professional help for strategies and support.

Blog by Norma
Source: “Gaslighting Examples: How to Recognize It and Respond.” Therapist.Com, 12 June 2024, therapist.com/behaviors/gaslighting/gaslighting-examples/?utm_campaign=tcom_articles&utm_medium=email&_hsmi=315846184&utm_content=315846336&utm_source=hs_email. 

As a graduate student on summer vacation, I now find myself with more free time in the evenings than before. During my fall and spring semesters, my evenings consisted of class, homework, group meetings, and catching up on sleep. Now, I have more time to explore my hobbies and interests. This newfound time led me to recall the last time I had free time, which was during quarantine. 

Like many others during quarantine, I tried to busy myself with several hobbies. I took up reading the classics, watching movies, embroidering, and painting. While partaking in these activities, I found myself in what could be described as a state of "flow." 

Flow is a concept by John Dattilo, a recreation, park, and tourism management professor at Penn State. According to him, people enter a state of flow when they engage in meaningful activities. Meaningful activities, either mental or physical, force us to concentrate. When we engage in meaningful activities and enter a state of flow, we can reduce loneliness and increase positive feelings. Loneliness can decrease our quality of life and affect our health. 

Hobbies can be meaningful activities. Depending on the hobby, we are forced to concentrate as we physically or mentally engage. Furthermore, when we are engrossed in our hobbies, our mind no longer has time to think about loneliness. We often feel better and happier during and after our hobbies. 

My goal for this summer is to re-engage in meaningful activities and find my state of "flow" once more. I have already started re-reading one of my favorite books and plan to pursue more artistic hobbies, such as painting and sculpting. We should all try to take up a hobby. Hobbies do not need to be expensive or incredibly time-consuming; they can be as simple as reading a book or going for a daily walk. Try to take up a hobby and experience a state of flow. Your body and mind will thank you! 

Blog by Norma
Source:https://nicenews.com/culture/meaningful-activities-reduce-loneliness/

An estimated 53 million Americans are caregivers for family members or friends. These Americans have the difficult task of providing assistance for loved ones, including during difficult times and moments. Finding a way to balance caring for a loved one and caring for oneself can be difficult. Caregivers often have their loved ones' well-being at the forefront of their minds, meaning their well-being is often placed on the back burner. 

How can caregivers care for themselves when they are often stressed, tired, and can be faced with resentment? 

1. Prioritize your basic needs: keep your routine simple and sustainable, get enough sleep, make sure you are eating, stay hydrated 
2. Seek support and services: educate yourself about your loved one's illness, find practical, emotional support, contact your local agency on aging, seek a geriatric care navigator (they can assist with helping to find services, make caregiving plans, and help with medical reimbursements)
3. Therapy: seek a therapist; they can help with coping abilities and point towards support groups 
4. Remember you have a life outside of being a caregiver: connect with aspects of your life that matter to you, block time in your calendar to do things that interest you, use technology to "step away" (connect your loved one with friends or family through video chat so you can take a moment to yourself) 
5. Acknowledge the contradictions of caregiving: tally up the positives, consider what you have gained from the experience (example: 3 things that were challenging and 3 things you are grateful for)

​ 
Being a caregiver is a challenging but rewarding job. Ensuring that our loved ones are getting the care they deserve is essential. However, it can be difficult to prioritize one's care when they are caring for another. It is unrealistic to tell caregivers to take time off to do activities such as yoga, a trip, or get a facial when so much of their energy (mentally, physically, and emotionally) is put towards their loved one. Instead, prioritizing those small everyday basics can go a long way to help caregivers. 

Blog by Norma 
​https://www.nytimes.com/2024/05/16/well/mind/caregiver-health.html

May is Mental Health Awareness Month, so we've compiled a list of tips to keep in mind this month: 

• Get regular exercise 
• Prioritize sufficient sleep 
• Eat a healthy, well-balanced diet and stay hydrated 
• Set goals and priorities 
• Practice gratitude 
• Practice mindfulness 
• Focus on the positives 
• Connect with friends and family 
• Connect with nature 
• Be kind to yourself and others 
• Try to reduce your stress levels 
• Learn a new activity or skill 
• Allow yourself to be more creative 
• Try keeping a journal 
• Speak with a professional 

​
Mental illness affects more than 1 in 5 adults in the United States. This means you are not alone in your mental health journey. We hope these tips can serve as a helpful reminder of what you can do to prioritize your mental health. If you or someone you know is struggling with their mental health, feel free to contact our office. 

Blog by Norma

Growing up with sisters was a whirlwind. My sisters and I always fought, argued, or found ways to annoy each other. I often thought that we would never get along because our interests and personalities were so different. Now, as an adult, my relationship with my sisters is one of the most meaningful and significant relationships I have. 

I started to think about my sisters and our relationships after listening to NPR. NPR's Morning Edition discussed the importance of the quality of sibling relationships and loneliness and depression. Having strong positive relationships with siblings can lead to less feelings of loneliness and depression. Even more interesting, good sibling relationships can determine good emotional health in middle age. 

A study by Professor Megan Gilligan of the University of Missouri found that a shift occurs at age 23, when our relationships with our siblings become more emotionally stable. Having a positive relationship with our siblings doesn't have to mean they are our best friends or that we simply forget about anything that happened during childhood; instead, it means acknowledging the past and moving forward. 

While I can't say for certain if 23 was the shifting point for my sisters and me, I am very happy with the strong and positive relationships we do have. As adults, my sisters have become some of my biggest supporters, and I am theirs. They are the only people who share the same lived experiences I have. We now look at our childhood and reminisce about our silly arguments. What was once fighting over the last piece of candy, taking each other's clothes, and "borrowing" makeup are now memories of shared laughter. 

Check out the link below to listen to/read about the link between the quality of sibling relationships and loneliness and depression.​

https://www.npr.org/2024/04/08/1243347224/study-finds-link-between-quality-of-sibling-relationships-and-loneliness-depress

Blog by Norma 

The power of forgiveness. We have all heard this phrase, yet is there true power in forgiving others?

When we are in a state of unforgiveness, our bodies react in many ways. This includes increased blood pressure, symptoms of depression, and symptoms of anxiety. Our body and mind can be preoccupied with negative thoughts and resentment. 

According to a study by Tyler Vanderweele, which was discussed in an article posted by Harvard Health Publishing, forgiveness can impact mental health. Vanderweele conducted a study of 4,600 participants split into 2 groups. The first group received self-guided forgiveness workbooks with written exercises to teach techniques to aid in forgiveness. After two weeks, participants who received the self-guided forgiveness workbooks reported decreased symptoms of depression and anxiety. 

Forgiveness can be a powerful tool for bettering our mental health; however, it is essential to note that forgiveness doesn't condone harm suffered. The power of forgiveness is that it accepts that what happened is over. Forgiving others for the damage they have caused doesn't always include reconciliation with the wrongdoer. 

A few strategies can be implemented to take advantage of the power of forgiveness. 

• Process your pain: take time to write down what has happened and its aftermath for  yourself to keep and process your feelings 
• Seek other examples of forgiveness - find examples you can draw from 
• Reflect on the advantages of forgiveness - analyze the pros and cons of forgiveness 

Forgiveness is powerful; let's allow ourselves to forgive. 

Source: Salamon, M. (2024, March 1). Not just good for the soul. Harvard Health. https://www.health.harvard.edu/mind-and-mood/not-just-good-for-the-soul 

Blog by Norma 

The new year has arrived, and with it, the opportunity to challenge ourselves to improve through our New Year's resolutions. Setting resolutions isn't about creating drastic changes; instead, it is about making positive small changes that can impact our overall behavior. Making our resolutions realistic can help us achieve them and incorporate healthy behavior into our daily routines. 

Meeting our resolutions takes time and effort. While we have good intentions and the motivation to set goals, following through is harder said than done. How can we set ourselves up for success so that meeting our resolutions doesn't add to the challenge? 

1. Start Small: The notion of a new year and its endless opportunities can have us thinking BIG. While there is nothing wrong with setting significant goals, focusing on smaller actions towards larger goals can make our resolutions more attainable. Change requires time, and by starting small, we create steps that lead us to our larger goal. 

2. Focus on One Goal at a Time: Similar to how large goals can overwhelm us, so can many goals. It can be overwhelming to change several behaviors; instead, gear your resolution toward one behavior at a time.

3. Share your Resolutions: Sharing our goals for the new year can help us find support in friends, family, coworkers, and strangers. By sharing our resolutions, we make achieving said resolutions less intimidating. In addition, you can find a support group or join a workout group/exercise class, etc, to help keep you accountable and enhance your experience towards meeting your goals. 

4. Be King to Yourself: We are all human, and our journeys are imperfect. While we all wish meeting our resolutions was as simple as coming up with our goals, the journey towards achieving them is often full of ups and downs. Don't let the missteps or setbacks stop you from achieving your resolutions. Focus on recovering from mistakes instead of dwelling on them. 

5. Ask for Help: If your resolution or meeting your goals is adding unnecessary stress to your life, reach out to a professional. They can offer advice and strategies to make goals attainable and help change unhealthy behaviors. 

Your resolutions shouldn't add extra stress to your life. Setting realistic resolutions allows you to set yourself and your new year up for success. 

Blog post by Norma

Our latest blog posts have revolved around the holiday season, and we want to continue this theme by addressing the topic of holiday burnout. Holiday burnout can stem from many things, such as accumulated stress from holiday tasks and our everyday lives. One of the additional stressors can be holiday events. 

The holiday season is not without holiday parties and events. For many, the abundance of events can be increasingly stressful, especially when you do not want to hurt others' feelings by declining an invitation. If you struggle to turn down invitations for events you do not wish to attend, you are not alone! 

According to an article by the APA, many people overestimate the consequences of declining an invitation. Research by Julian Givi, Ph.D., Assistant Professor at West Virginia University, found that the negative consequences of rejecting an invitation to an event are less severe than we think. This study looked at 2,000 participants and five different experiments, of which one included participants either rejecting an invitation or having their invitation rejected. 

Those tasked with rejecting an invitation expressed that they believed their friend, whose invitation was rejected, would view them negatively and be upset. The results showed that we tend to overestimate how others feel in this scenario as we believe people will focus on rejection. However, this is not always the case. 

While accommodating others' feelings and expressing sympathy is essential, we should not let this come before our feelings. If holiday events add extra stress to your life, don't be afraid to turn down a few. Take the time to destress at home and recharge your social battery. Being honest about what you can and can't handle during the holidays can help mitigate holiday burnout. 

Source: American Psychological Association. (2023, December 11). Just say no to that invitation. American Psychological Association. https://www.apa.org/news/press/releases/2023/12/say-no-invitation 

Blog by Norma 

Grief is a complex aspect of life that affects us all at some point. There is no one way to cope with grief; however, understanding grief can help us make the journey through it a little easier. 

WHAT IS GRIEF?
Grief is an emotional reaction to loss, usually accompanied by intense emotions such as sadness, shock, and loneliness. It can present itself with physical or somatic symptoms of fatigue, headaches, stomachaches, weight changes, confusion, and insomnia. It can be the result of many emotions and has many causes: breakup or divorce, medical diagnosis, change in life stage, loss of pet or friendship. 

Understanding the various stages and types of grief can help us better navigate the non-linear and highly unique experience of grief. 

TYPES OF GRIEF

• Anticipatory Grief: happens before the loss, is complicated as individuals may feel it is wrong to grief before a loss happens
  • allows individuals time to process and make sense of loss 
• Disenfranchised Grief: individuals experiencing this type of grief may feel judged for experiencing grief
  
  • people experiencing may think they have nothing to grieve over and that society doesn't recognize their grief
• Delayed grief: occurs days, weeks, or months after loss
  • can be delayed due to shock as shock decreases a person's ability to understand or experience other emotions 
• Collective grief: happens to a group of people, typically when an adverse experience happens to a community 
• Cumulative grief: when someone over a short period experiences multiple losses 
  • challenging to process through grief as it is complex in nature due to various origins 
• Complicated grief: when someone gets stuck in a grief reaction (when grief interrupts your daily life functioning for more than a few months) 
  
  • signs: regularly researching topics around the cause of a loved one's death, feeling an intense longing for a lost loved one that negatively impacts mental health to the point of feeling hopeless  

STAGES OF GRIEF 

• Denial: happens immediately after a loss and during a period of shock; might believe loss didn't happen or challenging to accept it occurred
  
• Anger: natural and can be helpful, might be a way for someone to process the reality of loss 
  
• Testing: trying to find ways to "fix" the loss 
  
• Bargaining: finding compromise or reaching an agreement with loss or grief even when the bargaining is unrealistic 
  
• Depression: experience intense feelings of sadness, emotional detachment, and isolation 
• Acceptance: people become settled with their loss, accept reality, and look for ways to move forward 

Coping with grief is complicated. Using pre-existing coping strategies and relying on one's natural resilience are great ways to cope. If experiencing grief, ask yourself a few questions: What resources do I have to help me manage? What negative experiences have I had, and how did I cope with them? What would be helpful to me in reducing the intensity of my grief? 

Healing after loss is complicated and can sound impossible if you are in the midst of the grieving process. Healing includes caring for oneself and getting back to a regular routine. Helping a loved one through grief involves picking up on their non-verbal cues, as communicating their needs may be difficult. Remember to give those grieving space if they need it and time to reflect. 

If you or someone you know is experiencing grief, reach out to a mental health provider and try some of the tips in this blog to ease the process. 

Source: Zencare. (2023, December 4). Managing grief and coping with loss. Managing Grief and Coping with Loss. https://blog.zencare.co/managing-grief-and-coping-with-loss/ 

Blog by Norma 

As the holidays and end of the year approach, we add increasing importance to our relationships, often focusing on the romantic over the platonic. An article published by the American Psychological Association in June of this year emphasizes the importance of friendships and their positive impact on our health and well-being. 

People with close friends are more satisfied with their lives and, therefore, tend to be less likely to suffer from depression and less likely to die from all causes. Compare this to individuals with low social connections who tend to have an increased risk of premature loneliness, according to Julianne Holt-Lunstad, Ph.D., professor of psychology and neuroscience at Bringham Young University. 

Adult friendships significantly predict our well-being and can protect us against mental health issues. Friendships change how we respond to stress; decreased blood pressure when talking to a supportive friend and reduced heart rate reactivity to challenging tasks are examples. The importance of friendships becomes more apparent when we note that loneliness has an increased risk of heart attacks, stroke, and premature death based on a study of 480,000 UK residents. In 2021, 12% of US adults stated they did not have close friends, marking an increase from 3% in 1990. These feelings of loneliness have only worsened since 2012, when social media and technology became mainstream, and were exacerbated by the COVID-19 pandemic. 

What can we do daily to help mitigate feelings of loneliness? 
"Weak ties" with acquaintances, the barista at our favorite coffee shop, neighbors, or strangers can boost our mental health. Gillian Sandstrom, Ph.D., University of Sussex, argues that people with more "weak-tie" interactions are happier than those who do not have weak-tie interactions. Therefore, attempt to converse with someone new next time you are out. This can be the slight boost you need for your mental health. 
We should not limit behaviors that create intimacy, such as going on dates or having deep, meaningful conversations, to romantic relationships. Instead, we should promote and actively seek to engage in platonic social connections across society. 

Source: Abrams, Z. (2023, June 1). The Science of Why Friendships Keep Us Health. Monitor on Psychology. https://www.apa.org/monitor/2023/06/cover-story-science-friendship 

Blog by Norma 
Gratitude is such a simple word that holds much meaning. During the holidays, we often emphasize feeling and expressing gratitude. Expressing and acknowledging our gratitude is a simple gesture that can reap many benefits. 

Studies have shown that showing gratitude can increase happiness. It helps us feel positive emotions, improve our health, build strong relationships, deal with adversity, and remember good experiences.

A study by Dr. Robert A. Emmons of the University of California, Davis, and Dr. Michael E. McCullough of the University of Miami showed that during the 10-week study, participants who wrote down what they were grateful for were more optimistic and happier about life than the other participants. Other studies on gratitude have shown that expressing our gratitude to others can also increase happiness. 

Being grateful for what we have, what we have experienced, or the simple things in life can positively affect our mental well-being. Taking the time to be mindful of gratitude is a simple way to develop gratitude. Here are some ways in which we can nurture our gratitude: 

• Write a thank you note: show your gratitude to someone with something as simple as a thank you note; this can positively impact your life and the person receiving the thank you note
• Keep a gratitude journal: make a habit of writing down what you are grateful for 
• Meditate: focus on the present through meditation and think about what you are grateful for 
• Take time to actively think about what you are grateful for. This can include making a list, sitting with the said list, and focusing on how events throughout your month, week, or day made you feel grateful. 

Showing gratitude might seem mundane, but the simplest things often fill our lives with joy and renewed happiness. Incorporating more time to reflect on what we are grateful for, not just during the holidays, is a simple way to increase our joy. 

Source: Harvard Health Publishing. (2021, August 14). Giving thanks can make you happier. Harvard Health. https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier 

 We all want to feel a sense of purpose. We want something that drives us and motivates us to be and do better. As we age, we can often lose that purpose and the drive associated with it. In this week's blog post, I want to share some tips on reigniting or finding our purpose. 

According to an article by Harvard Health Letter, having a sense of purpose can have many health benefits, including better mental health, better memory, mood control, and decreased chronic disease. Given its many benefits, we must have a sense of purpose. Yet, as many know, what once seemed so clear can suddenly become elusive. When we have lost our sense of purpose, what can we do? 

Tips for finding one's purpose: 
1) Play to your strengths: Find your strengths and engage in corresponding activities.  

​2) What obstacles have you overcome? Analyzing what obstacles you have overcome can help you find avenues towards helping others. 

3) Draw a purpose timeline: Your purpose can change depending on your age and chapter in your life. Map out where you are currently and how you have evolved to your current position in life. 

4) Role models: Sometimes, we need to find a role model. Look for someone you admire, learn from them, and see if you can implement something from them into your life. 

5) Become a mentor: Sometimes, we need to become the role model others seek. Becoming a mentor can help you and someone else find purpose. 

6) What does the world need? Find a cause you are passionate about and find ways to help. This can be as small and direct as helping fill your community's needs. 

7) Find wisdom in literature: A good book can help you find tips and discover renewed purpose. In particular, Harvard Health Letter recommends Viktor Franki's Man's Search for Meaning. 

8) Share your stories: Share your life adventures! Writing down your best memories, most essential life lessons, etc., is an excellent way to provide advice and purpose to family members. 

9) Write your own obituary: This may seem like a morbid tip of advice, but how you want to be remembered is a great way to analyze your passions. 

10) Picture yourself winning the lottery: What would you do if you won the lottery? Thinking deeply about this question can show you what you want to accomplish and do. Try incorporating these thoughts into your current life. 

​Blog by Norma

Source: 
Godman, H. (2023, November 1). 10 ways to find purpose in life. Harvard Health. https://www.health.harvard.edu/mind-and-mood/10-ways-to-find-purpose-in-life 

In times of crisis, it can be challenging to cope with our emotions. This can lead us to feelings of despair, anxiousness, and depression. In this week's blog post, we want to offer some tips on handling crises. ​

How to cope with tension and fear: 

• Deep breaths: take deep and gentle breaths through your nose, exhaling slowly through your mouth
  • Try thinking positive thoughts or relaxing words as you breathe to help ease your anxiety.  
• Take a break: Sometimes, it helps to take a short break and think of a happy place or memory. 
  • Try taking a short 3-5 minute break. Visualize a place or memory that makes you feel calm, and try to put yourself back in that place by imagining the sounds, smells, and feelings of that memory. 

How to reduce worry:

• Write down your negative thoughts.
  • Try writing down your negative thoughts as they come to you. Write what you are feeling and what brought on those feelings. 
  • This is also a great option when you can't sleep.
    • Write down your thoughts and remind yourself that it is time to rest, not focus on concerns.
• Schedule a time to worry. 
  • Try scheduling a time to worry and sit with your thoughts. By doing so, you may realize these thoughts don't hold as much power over you as you thought.

Additional Tips: ​​

• Be realistic on how you are feeling and what you can accomplish while feeling this way 
• Maintain a daily routine 
• Talk to family, friends, coworkers, or a professional 
• Practice relaxation, including progressive muscle relaxation (allow your muscles to relax gently)
• Meditate 
• Practice self-care and self-soothing techniques 

We hope you find these tips helpful. As always, reach out to a professional if you need help. 

If you're anything like me, you're obsessed with wearing sunscreen and avoiding the sun. Earlier this month, the Washington Post posted an article about one of Apple's latest features for the Apple Watch, a light sensor to tell users how much time they have spent out in sunlight. This sparked discussion on how vital sunlight exposure is. 

For years, we have been bombarded with the importance of limiting our exposure to harmful UV rays and wearing sunscreen. While this argument is still valid, it is important to have some sun exposure. We live in an era in which we spend much of our time indoors due to school, work, or the increase in indoor leisure activities. Spending more time indoors can affect our Vitamin D levels and circadian rhythm and even impact digital eyestrain. 

Vitamin D is important for calcium absorption and a robust immune system. The majority of Americans get their Vitamin D from their diet and the sun. Spending as little as 15 minutes a day a few times a week in the sun without sunscreen can give most people the necessary amount of Vitamin D. Moreover, spending time in the sun feels good! Studies have found that sunlight can increase people's moods by increasing the production of serotonin. 

Experts also state that spending time outside can help mitigate the likelihood of myopia or nearsightedness. Optometrists recommend children get 80-120 minutes outside to help their eyesight. While the link between sunlight and nearsightedness is not fully known, experts recommend spending time outside to help with digital eyestrain. 

But just how much sun do we need? The answer depends on your skin complexion. For those with lighter skin tones, as little as 10-15 minutes is enough, while those with darker skin tones need 10 times as much. On top of this, making sure to go out at the right time of day is also important. Make sure you are going between 10 am - 3 pm if possible. Also, try and step out in the sun within the first few hours of waking up to help your circadian clock adjust. 

Getting enough sun not only makes you feel good, but it also benefits your body and mind. Try to increase your time spent outside and ditch the indoors for a few minutes a day if possible.

Blog by Norma 
​
Amenabar, T. (2023, October 11). How much sunshine are you getting? now your watch can keep track. The Washington Post. https://www.washingtonpost.com/wellness/2023/10/11/apple-watch-health-daylight-tracker/