 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
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 In today’s fast-paced world, managing emotions and staying in control of our reactions can be challenging. Many of us struggle with impulsivity, stress, or anger that affects our relationships, work, and overall well-being. But what if there were practical ways to better regulate our emotions and behaviors, allowing us to navigate life with more calm and clarity? According to Harvard Health, self-regulation—our ability to manage our responses and behaviors—is a skill we can all improve.
What Is Self-Regulation? Self-regulation is the process of controlling our emotions, thoughts, and actions in pursuit of long-term goals. It’s about managing our impulses and staying focused, even when faced with stress, temptation, or negative emotions. As a critical skill for adults, it helps maintain balance in relationships, work settings, and personal well-being. Self-regulation can be strengthened with practice, here are a few strategies to help. Pause and Reflect The first step in improving self-regulation is simply pausing. Taking a moment to breathe and reflect before reacting allows the emotional surge to subside, giving you time to respond thoughtfully rather than impulsively. Harvard experts suggest using mindfulness techniques, such as deep breathing or short meditative exercises, to help calm your mind and gain control over the situation. Set Clear, Achievable Goals Goal-setting is a powerful tool in self-regulation. By identifying specific, realistic objectives, you can direct your energy toward long-term rewards rather than short-term impulses. This could be as simple as deciding to respond calmly during a difficult conversation or breaking down a major work project into smaller, manageable tasks. By setting these kinds of goals, you're more likely to remain focused and resist distractions that can derail your progress. Practice Cognitive Reappraisal Cognitive reappraisal is a fancy term for reframing how you view a situation. Instead of letting your emotions take control, try to see the problem from a different perspective. For example, if you receive critical feedback at work, instead of reacting with frustration, ask yourself what you can learn from it. By changing how you interpret events, you can reduce emotional intensity and foster a more balanced response. Monitor and Adjust Your Environment If certain environments trigger stress or emotional outbursts, consider how you can modify them. For example, decluttering your workspace can help you focus, while limiting interactions with negative influences can prevent emotional flare-ups. Adjusting your environment to support calm and productivity can go a long way in maintaining emotional balance. Stay Consistent with Self-Care A crucial but often overlooked aspect of self-regulation is self-care. Ensuring you get enough sleep, eat a balanced diet, and engage in regular physical activity can significantly impact your ability to manage stress and regulate your emotions. A tired, hungry, or inactive body is more prone to impulsivity and negative emotions. By taking care of your physical health, you create a solid foundation for emotional resilience. Learn from Mistakes No one is perfect when it comes to self-regulation. There will be moments when your emotions get the better of you, and that's okay. The key is to learn from these experiences. Reflect on what triggered the emotional reaction, how you responded, and what you could do differently next time. Over time, this reflection process will help you build stronger emotional control and resilience. Final Thoughts Building Emotional ResilienceMastering self-regulation is an ongoing journey. By learning how to manage your emotions and behaviors, you can improve your relationships, perform better at work, and enhance your overall mental health. Through strategies like pausing before reacting, setting clear goals, and practicing self-care, you can take charge of your emotional well-being and navigate life with more balance and control. Taking small steps toward better self-regulation can lead to big changes in your daily life. So, the next time you feel emotions rising, take a deep breath and remember: that you have the power to choose how you respond. Source:https://www.health.harvard.edu/mind-and-mood/self-regulation-for-adults-strategies-for-getting-a-handle-on-emotions-and-behavior  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.
 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:
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.
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/  As we age, our thoughts and concerns can turn to topics such as our health, our loved ones' health, friends, and family. Older age can bring newfound time to try new hobbies, hang out with loved ones, and rediscover oneself. Older age can bring a myriad of new things into our lives. With so much new and so many changes, it can be easy to neglect one's mental health.
In this week's blog post, I want to address anxiety and how it can affect older adults. Anxiety affects the part of the brain responsible for fear and emotional regulation. Anxiety disorders are the most common mental health condition in older adults, with about 14 - 17 percent of the 65+ population being affected. While many older people have anxiety, typically only about a third of them receive any care, which can lead to a misrepresentation of the actual amount of older adults with anxiety. Older adults with the following can be at increased risk of anxiety:
The following are some of the symptoms of anxiety in older adults:
In older adults, anxiety can lead to the development of phobias and worsened panic attacks. Anxiety disorders in older adults can manifest physically as increased loneliness. Due to the similarity in symptoms to other conditions, symptoms of anxiety can often be blamed on physical conditions. We must understand how anxiety manifests itself in older adults to get the proper care. If you or someone you know is possibly dealing with anxiety, contact our office. Blog by Norma Source: https://www.cedars-sinai.org/blog/anxiety-in-the-golden-years.html  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?
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:
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.  Anxiety can be a pervasive emotion inundating our thoughts and feelings. When anxiety becomes too much, it can lead to cognitive distortion, providing us with irrational thought patterns. These negative and illogical thought patterns can get us anxious about situations and scenarios before they happen.
There are several types of cognitive distortions:
When we experience cognitive distortion, what should we do? One technique is reframing. Reframing is used in Cognitive Behavioral Therapy (CBT) as a technique to stop cognitive distortions. It is the habit of consciously changing how you feel during detrimental moments of cognitive distortions. Reframing allows us to grow and expand our mindset, creating a shift from negative to positive. How does cognitive reframing work?
Cognitive reframing can improve your mindset by focusing on positive thoughts and can lead to a long-term shift in your overall mood. If you are interested in reframing your cognitive distortion, reach out to one of our therapists! Higgins, L. (2023, December 27). Cognitive reframing: Overcoming cognitive distortions with reframing. The Couch: A Therapy & Mental Wellness Blog. https://blog.zencare.co/cognitive-reframing-distortions/  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.
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 by Norma
Stress is a part of our lives, and while we can not avoid it, we can handle it healthily. There are different kinds of stress. Acute stress is a response to a short-term stressor; it passes quickly and responds to coping techniques. Chronic stress can damage both mental and physical health; it occurs when stressors don't let up, and its roots can vary. WAYS TO DEAL WITH STRESS:
As always, these are just some tips to help handle stress. If you find yourself struggling with chronic stress or find that these techniques are not helpful, reach out to a mental health provider.  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
STAGES OF GRIEF
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:
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  hOW TO HANDLE A CRISISIn 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:
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/ Blog by Norma
The cool, crisp morning air, orange, brown, and yellow hues, and the dwindling sun rays all signal the start of fall and cold weather. The start of fall is characterized by pumpkin patches, fall festivals, and pumpkin spice lattes, but for some, this is also the start of Seasonal Affective Disorder (SAD). Seasonal Affective Disorder (SAD) is commonly referred to as seasonal depression. While the term seasonal depression may lead us to believe this is a passing mood, SAD is still a form of depression. There are two types of SAD:
SAD affects approximately 5% of adults in the U.S., mainly women, and has mood changes and characteristics similar to that of Major Depressive Disorder. Symptoms:
The cause of SAD is still unknown, but it is believed to be linked to a chemical change in our brains during the change of seasons. However, there are treatment options available for those with SAD. Treatment Options:
Along with professional medical treatment options, those suffering from SAD should set realistic goals, exercise regularly, avoid substance use (which may worsen feelings of SAD), be patient and focus on positive aspects. SAD may seem like a temporary yet passing mood brought on by the cold wind and removed by the summer sun, but it is a form of depression. It's important that we seek medical and professional help if we are experiencing symptoms of SAD. Don't let the change in seasons stop you from making a change towards better mental health. References: American Psychiatric Association. (n.d.-b). Seasonal affective disorder (SAD). Psychiatry.org - Seasonal Affective Disorder (SAD). https://www.psychiatry.org/patients-families/seasonal-affective-disorder Johns Hopkins Medicine. (n.d.). Seasonal affective disorder. Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/conditions-and-diseases/seasonal-affective-disorder  Blog by Paola ______________ As detailed in Zencare's article..... Supporting someone with bipolar disorder begins by understanding what bipolar disorder is, including its symptoms and treatment options. Bipolar disorder is a mental health condition whose symptoms include marked mood changes that lead to impairments or negative interruptions in daily living. More than simple mood swings, bipolar disorder symptoms like mania or depression can last for days or even months. When not treated effectively, people with bipolar disorder may find that their symptoms lead to interferences in their work or school performance, as well as conflicts in their relationships and a decreased ability to take care of themselves. There are four types of bipolar disorder, including Bipolar I Disorder, Bipolar II Disorder, Cyclothymia, and unspecified or other types of bipolar disorder. Diagnosis depends on the type of mood episodes experienced, and mental health professionals place mood episodes within these four categories:
HOW TO HELP: 1.Learn as much as you can about bipolar disorder 2.Be involved and compassionate 3.Discuss how to have hard conversations before they need to happen 4.Collaborate with them on action plans 5.Be an extra set of eyes 6.Find ways to take care of yourself Often, bipolar disorder is misdiagnosed, as its symptoms can be similar to other health or mental health conditions. On top of knowing the key symptoms of bipolar disorder, it can be helpful to also know about common treatments for bipolar disorder. Commonly, people with bipolar disorder work with a psychiatrist to find the right medication and dosage to manage their moods and symptoms. Many people with bipolar disorder also regularly meet with a therapist and benefit from therapy approaches like Cognitive Behavioral Therapy (CBT). A cure for bipolar disorder has not yet been discovered, but many evidence-based strategies and medications can lessen the severity of symptoms — allowing individuals with bipolar disorder to live stable, happy and fulfilling lives. 6 Ways To Support A Loved One With Bipolar Disorder. (2023, September 12). The Couch: A Therapy & Mental Wellness Blog. https://blog.zencare.co/6-ways-to-support-a-loved-one-with-bipolar-disorder/
Blog by Paola As a young adult woman who is currently going through so many changes, I can't help but feel anxious at times... After some research about how I can diminish my anxiety, this is what I found in a Harvard Health Article: "In addition to healthy guidelines such as eating a balanced diet, drinking enough water to stay hydrated, and limiting or avoiding alcohol and caffeine, there are many other dietary considerations that can help relieve anxiety. For example, complex carbohydrates are metabolized more slowly and therefore help maintain a more even blood sugar level, which creates a calmer feeling. A diet rich in whole grains, vegetables, and fruits is a healthier option than eating a lot of simple carbohydrates found in processed foods. When you eat is also important. Don't skip meals. Doing so may result in drops in blood sugar that cause you to feel jittery, which may worsen underlying anxiety" (HarvardHealth, 2023) As explained by them, a low antioxidant state is thought to be correlated with high anxiety. It stands to reason, therefore, that enhancing your diet with foods rich in antioxidants may help ease the symptoms of anxiety disorders. A 2010 study reviewed the antioxidant content of 3,100 foods, spices, herbs, beverages, and supplements. Foods designated as high in antioxidants by the USDA include:
 Citation: Uma Naidoo, M. (2019, August 28). Nutritional strategies to ease anxiety. Harvard Health. https://www.health.harvard.edu/blog/nutritional-strategies-to-ease-anxiety-201604139441
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