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How Neurofeedback Therapy Helps Seasonal Affective Disorder

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Many people love Fall and Winter because of the change in weather, and the arrival of the holidays. However, the darkness we experience as the days grow shorter can affect our mood. Seasonal Affective Disorder (SAD) occurs because the brain’s neural power is too low. The result of decreased neural capacity leads to a decrease in dopamine release and serotonin, the chemical that makes us feel good. 

Seasonal Affective Disorder

Seasonal Affective Disorder affects people primarily in late Fall and early Winter. SAD generally goes away during the spring and summer because of the increasing hours of sunlight. The amount of sun exposure an individual gets during the day plays an essential role in Seasonal Affective Disorder. People who live in areas further away from the equator are at a higher risk for SAD, since late Fall and early Winter have fewer hours of daylight in those areas. Your skin needs approximately 10-30 minutes of sunlight each day to produce vitamin D, which helps prevent Seasonal Affective Disorder. Vitamin D also plays a role in serotonin production, a chemical the brain secretes, generating positive thoughts and feelings. Without the right amount of vitamin D, the brain’s ability to release serotonin decreases along with consistently good moods. Harmful habits, such as increased alcohol or substance use, occur when a person seeks ways to numb uncomfortable feelings. Knowing the factors that affect the body’s ability to yield enough vitamin D is crucial in decreasing the risk of major depression and SAD.

Factors that affect your skin’s ability to produce vitamin D include:

  • The season
  • Time of day
  • Geographic location
  • The amount of melanin in your skin 

What Makes Depression Major?

Depression affects or disrupts our daily habits, friendships, jobs, education, and relationships with family members. Even someone who is considered extremely high-functioning or has recieved treatment for Major Depressive Disorder previously can be at risk. Symptoms persistent beyond two weeks is considered major, and a possible indicator of Seasonal Affective Disorder may be major depression symptoms occurring during specific seasons, late Fall and early Winter.

The signs of major depression and SAD, according to The National Institute of Mental Health are: 

 Major Depression

  • Feeling depressed most of the day
  • Feeling hopeless
  • Having low energy
  • Losing interest in activities
  • The inability to go to sleep or stay asleep
  • Changes in your appetite or weight
  • Agitation or tired
  • Lack of concentration
  • Suicidal ideations

 Symptoms of the Winter Pattern of SAD include:

  • Low energy
  • Uncontrolled exhaustion during the day or excessive nighttime sleep
  • Overeating
  • Weight gain
  • Craving for carbohydrates
  • Social withdrawal

The National Institute of Mental Health writes the risk factors for SAD are:

  • Women are diagnosed at a higher rate with SAD than men.
  • Those with a family history of depression are at a higher risk of having SAD.
  • Younger adults have a higher risk of SAD than older adults. 
  • The symptoms of depression may worsen with the seasons if you have one of the risk factors mentioned.

How Does Seasonal Affective Disorder Develop?

Researchers aren’t sure why SAD develops in some people. Scientists hypothesize the decrease in serotonin production and a possible increase in melatonin production is a factor in SAD. Serotonin produces a feel-good mood while melatonin regulates circadian rhythms and sleep. The decrease in serotonin and an increase in melatonin production can signal a Vitamin D deficiency. 

Ways to Combat Seasonal Affective Disorder

Increased eating, poor nutrition, and a lack of exercise can affect your mood. Review your eating and exercise habits to see where you can improve.

The urge to stay home and curl up under a blanket is strong while suffering from SAD. Spending time with friends or family can create a chance to talk with others about your feelings. Seeing a therapist discuss what you are feeling can help you recognize SAD and find positive coping skills. Your therapist can suggest other forms of treatment, like neurofeedback therapy, to aid you in reducing your SAD. 

How Can Neurofeedback Therapy Help?

 Neurofeedback uses your brain’s neuroplasticity—brain changes due to injury, disease, or mental health disorder—to work. 

 The journal article Neurofeedback: A Comprehensive Review on System Design, Methodology and Clinical Applications explains Neurofeedback:

  “Neurofeedback is a safe and non-invasive procedure that showed improvement in the treatment of many problems and disorders such as ADHD, anxiety, depression, epilepsy, ASD, insomnia, drug addiction, schizophrenia, learning disabilities, dyslexia and dyscalculia.”

 Talk with your therapist about neurofeedback. Combining neurofeedback with therapy can decrease or eliminate the symptoms associated with major depression or SAD. Achieve provides several different modalities for those requiring more than a group or individual therapy to cope with the overwhelming feelings associated with mental health challenges such as major depression or SAD.

 

As fall and winter approach, the symptoms of SAD are felt by those with and without chronic depression. Well-known therapy forms include talk therapy, antidepressants, neurofeedback, or a combination of treatments. Your clinician can talk with you about the benefits of trying neurofeedback to address your SAD. Achieve Concierge individualizes continuums of care to include genetic testing, naturopathic medicine, and evidence-based therapy modalities. Call (858) 221-0344 to schedule an appointment today.  

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A Parent’s Guide To Supporting Your LGTBQ+ Child

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As children grow up, they learn what it means to have a gender identity from their parents, older siblings or children, and society. Assigned gender roles form their identity and their place in the family or community. Some children accept their assigned gender without question and feel comfortable and confident in it. As they grow and explore the world around them, some find who they are and where they fit is different from what they’ve been told.

 There will come a time when children break from assigned gender roles, colors, or toys for many reasons, one being the urge to experience their siblings’ experience. Boys will play with dolls, try on dresses, or join their sisters at a tea party. Girls will play with trucks in the mud, balk at frilly dresses, and enjoy sports with their brothers. We need to accept whatever holds their interest throughout their childhood- paying attention to them and validating their thoughts and feelings is essential. 

 Showing our children support in their efforts to form their identity remains an essential part of parenting. When a child comes out as lesbian, gay, transgender, bisexual, queer, or nonbinary (LGTBQ+), take the time to listen to their thoughts, feelings, and needs. Parents unknowingly reject their children too often, which deeply harms a child’s well-being and sense of self. Denial of a child’s identity affects them as individuals, the family system, their ability to make friends and feel a part of society.  

Effects of Rejection and Family Acceptance 

How a family responds to a child’s coming out is paramount. Some belief systems champion that their sex organs indicate one’s gender identity at birth. Children who do not identify with their gender assigned at birth should not be shamed under any circumstances, as they can try to find an escape from their feelings with different harmful behaviors. The paper “Engaging families to support lesbian, gay, bisexual, and transgender (LGBT) youth: The Family Acceptance Project” contrasts the effects of rejection and acceptance on a child’s well-being:

LGBTQ+ young adults who reported high levels of family rejection during adolescence were: 

  •  8.4 times more likely to report having attempted suicide  
  • 5.9 times more likely to report high levels of depression  
  • 3.4 times more likely to use illegal drugs
  • 3.4 times more likely to report having engaged in unprotected sexual intercourse – compared with peers from families that reported no or low levels of family rejection 

Family acceptance helps:  

  • protect against depression, suicidal behavior, and substance abuse 
  • promote self-esteem, social support, and overall health
  • build trust and open, healthy conversations between the child and their parents

Definitions for Gender and Sexual Orientation

The Institute of Medicine and Substance Abuse and Mental Health Services Administration define the different types of gender and sexual orientations: 

  • Sexual orientation is usually classified as heterosexual, bisexual, or lesbian and gay)and includes attraction, behavior, and identity components. Sexual orientation is expressed in relationship to others. Sexual identity forms how a person expresses love, intimacy, and build relationships with others.
  • Gender identity is internal; outsiders cannot see how a person identifies. The awareness and understanding of a person’s gender identity is a personal journey. Some people will share with everyone their chosen identity, while others will keep their identity hidden.
  • Everyone expresses their identity through different mediums. Choices in clothes, activities, hobbies, hairstyles, toys, games, do not necessarily indicate 
  • Those who are transgender don’t identify with their family, friends, or society’s assignment or expectations of their birth gender. Those who are transgender can feel uncomfortable in their body and its identity. Some seek surgery to change their gender.

Showing Acceptance

Your child needs to know you love and support them. Create time, a safe space, or a non-threatening way to talk with your child about their gender or sexual identity. Listen to how they identify themselves and ask what their pronouns are. Your child’s health and well-being are directly linked to your love and understanding. Admitting you know little to nothing about their gender or sexual identity is a great way to open the conversation. Going to a therapist is another option, as therapy allows your family to discuss what identifying as LGTBQ+ means to your child. Therapy is an excellent place to identify and address any misgivings, moral conflicts, or prejudices you or a family member can have regarding gender or sexual identities. There are several options to begin a conversation or to learn more about gender identity or sexual orientation, including: 

  •  Researching how to talk with and convey acceptance, love, and support to your child. There are many online forums available, and books, journals, or community organizations focused on your teen’s health and well-being are positive information sources.
  • Find a parent support group. Sharing thoughts, fears, and positive approaches to your teen’s gender or sexual identity in a support group for parents whose children are LGTBQ+ is an excellent way to create a supportive, healthy environment at home.

 

Encouraging your child to explore and learn about who they are is essential. Your child’s well-being can be impacted by whether you accept or reject their gender identity or sexual orientation. Children need support for positive mind-body health, and involving the family in therapy is a great way to support your child. Creating a safe space for your child and family members to explore and discuss feelings increases a child’s sense of support. Achieve Concierge offers group, individual, and private in-home therapy sessions. For more information, contact us at (858) 221-0344.

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Stand With LQBTQ+ Teens Against Bullying

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October 17th is the Gay & Lesbian Alliance Against Defamation’s (GLAAD) Spirit Day. GLAAD formed in response to the media’s and society’s reaction to the HIV/AIDS epidemic. In 1985 a group of men and women decided to control the LGTBQ+’s (Lesbian, Gay, Transgender, Bisexual, Queer, non-binary) narrative. They came together intending to create conversation focused on the issues their community faces. Using the media and the entertainment industry to its advantage, the organization is a driving force behind cultural change. 

GLAAD introduced Spirit Day to increase awareness of bullying. Teenagers who identify as either lesbian/gay/transgender/bisexual/queer/non-binary can face threats, violence, and harassment daily. According to Mental Health America, “LGBT youth are nearly twice as likely to be called names, verbally harassed or physically assaulted at school than their non-LGBT peers. Their mental health and education, not to mention their physical well-being, are at-risk.“

The necessity for a day concentrating on ending bullying LGTBQ+ youth is recognized globally. There are several reasons why we should become active in the fight against bullying. LGTBQ+ individuals encounter prejudice and violence because their sexual orientation doesn’t align with others’ moral views. Bullying teen LGTBQ+ teens and damaging their mental and physical health must end. 

Teens Say

Teens who identify as LGTBQ+ report they have experienced verbal, physical, or emotional assault. The experiences left the teens feeling isolated, depressed, unloved, and unsupported. Fear of future bullying or assault is prevalent amongst LGTBQ+ teens.

A positive note is that not all teens who identify as LGTBQ+ report struggling with their peers or family; some felt loved and supported when they told those close to them about their sexual or gender identity.

Mental Health

The Human Rights Campaign Foundation conducted a study to examine how LGTBQ+ teens internalized their feelings regarding every day struggles at home, school, and the community. The results are:   

  • Seventy-seven percent of LGTBQ+ teenagers surveyed report feeling depressed or down over the past week;
  • Ninety-five percent of LGTBQ+ youth report trouble sleeping at night;
  • LGTBQ+ youth of color and transgender teenagers experience unique challenges and elevated stress — only eleven percent of youth of color surveyed believe their racial or ethnic group is regarded positively
  • in the U.S., and over fifty percent of trans and gender-expansive youth said they could never use school restrooms that align with their gender identity;
  • More than seventy percent report feelings of worthlessness and hopelessness in the past week;
  • Only twenty-six percent say they always feel safe in their school classrooms — and just five percent say all of their teachers and school staff are supportive of LGTBQ+ people;  
  • Sixty-seven percent report that they’ve heard family members make negative comments about LGTBQ+ people.

The Human Rights Campaign Foundation’s study reveals anxiety, stress, and exclusion the teens feel. When asked, the teens stated that “family support and inclusive schools” would help their mental health. Teens who do not have family support or inclusive schools are a higher risk for suicide, substance abuse, and self-harm.

A paper published by the American Journal of Public Health conducted a study with 246 LQTBQ+ youths. The researchers concluded that one-third of the study’s youths were affected emotionally by a lack of support from their friends, family, or peers at school. Additional findings include the mental health disorders the youths are diagnosed with:

Education

Schools that are not inclusive of LGTBQ+ teens create a hostile learning environment. Teens in these environments are at a higher risk for low grades, skipping school, and intense bullying. The results of an adverse learning environment based on a 2017 National School Climate Survey found:

  • Almost 8 in 10 students in our survey reported feeling unsafe at school because of at least one personal characteristic, with sexual orientation and gender expression being the most commonly reported characteristics.
  • Students also frequently reported avoiding spaces in their schools that they perceived as unsafe, mostly bathrooms, locker rooms, and P.E. classes.  
  • Transgender and gender-nonconforming students were particularly likely to have felt unsafe at school and face anti-LQTBQ+ victimization. 
  • The majority of LQTBQ+ students also faced discriminatory school practices and policies.
  • LQTBQ+ students who experienced frequent harassment and assault based on their sexual orientation or gender expression reported missing more days of school, having lower GPAs, lower educational aspirations, and higher school discipline rates than students who were harassed less often.

What Can We Do?

Family and friends of LGTBQ+ teens can help support their loved ones in a variety of ways. The 2017 National School Climate suggests schools can start with educators’ “supportive educators positively influencing students’ academic performance, educational aspirations, and safety feelings. “

We can also start by:

  • Enacting comprehensive anti-bullying policies
  • Be alert to signs of decreased mental health.
  • Encourage bullied teens into letting a person in authority know.
  • Have a speaker come into a school, church, or other community organization and speak about the dangers LGTBQ+ teens face
  • Start a group that supports LGTBQ+ teens.
  • Talk with your kids about LGTBQ+ issues.

LGTBQ+ teens, like most teens, face many obstacles in their path. Navigating friends’ common issues, acceptance, clothes, hair, and other matters creates stress and anxiety. The addition of being harassed and bullied because of sexual preference can add to teens’ stress and anxiety. Learning about the issues LGTBQ+ teens face is a start to help end bullying. Joining others in GLAAD’s Spirit Day can increase awareness and create a positive conversation.

 

LGTBQ+ teens are at risk. Many negative actions jeopardize the mental and physical well-being of LGTBQ+ teens. Being lesbian/gay/transgender/bisexual/queer/non-binary shouldn’t cause harassment, bullying, or violent acts. A conversation focused on acceptance is essential for those teens at risk for mental health challenges. We can start in our homes, schools, and community by opening a constructive dialogue discussing LGTBQ+ teens’ issues daily. We can also seek individual or group therapy, which is a great way to include the family in helping an LGTBQ+ teen express their feelings in a safe space. Achieve Concierge welcomes the opportunity to discuss any questions you might have regarding the health and welfare of LGTBQ+ teens. We also offer in-home therapy if your teen prefers complete privacy. Call us at (858) 221-0344 for more information.

Signs of Post-Traumatic Stress Disorder in Breast Cancer Patients

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October is Breast Cancer Awareness Month. Often, October is referred to as Pinktober because of the pink merchandise and breast cancer themed fundraisers. Many organizations that promote research are to raise awareness and reduce the number of women diagnosed each year. There are walks, runs, and fashion shows that raise money for research. Companies can also profit from the sale of merchandise with strategically placed pink ribbons.

The pink ribbons, pink clothing, make-up, or jewelry sold during October can often gloss over a real disease. The fundraisers meant to fund research can pay salaries instead of research. People can lose focus on what is essential: treating breast cancer patients and survivors. Due to all of this, many breast cancer survivors and patients can experience a form of Post-Traumatic Stress Disorder (PTSD).

Definition of PTSD

The American Psychiatric Association defines PTSD as

“a psychiatric disorder that may occur in people who have experienced or witnessed a traumatic event such as a natural disaster, a serious accident, a terrorist act, war/combat, or rape or who have been threatened with death, sexual violence or serious injury.”

Cancer patients can struggle with intense, troubling thoughts and emotions regarding their cancer treatment. The onslaught of pink during October can lead to a re-emergence of ominous and heightened feelings such as depression or anger. Understanding that companies are profiting from their pain can cause cancer patients and survivors to be very resentful. 

A Survivor’s Story

Melissa

Melissa talks with other women in group therapy about her PTSD. She wants others to know PTSD is real, and therapy or group sessions helped her learn how to cope.

“Every year, October would roll around, and the world turned pink. Every time I see a pink ribbon on a piece of merchandise, I remember how brutal chemotherapy, radiation, and surgery is to a body. I wasn’t smiling, thin, able to walk or run like the media shows. Pain, nausea, and exhaustion hobbled me. My hair fell out; wigs were hot and uncomfortable while scarves and hats drew attention. My mastectomy was another story. Having parts of your body removed affected my mental well-being. 

I resented the merchandise that profited from breast cancer. Companies throw a pink ribbon on something and reap people’s benefits, thinking they are helping fund research. For some organizations, fundraisers are maddening because the money raised doesn’t go to research; it pays salaries. My cancer is not for sale. My experience is not a pretty pink ribbon and a smiling face. My cancer is harrowing, pain-filled, and the scars last forever.

October is a month I want to avoid because it brings up too many excruciating memories. Beginning in September, I would avoid people and places. I was acting out – my anger was uncontrollable; my fear of cancer coming back was overwhelming. I thought about killing myself. I blamed myself for having cancer. Throughout the year, seeing a pink ribbon throws me back to treatment.

I remember the pain. I knew I couldn’t cope with my thoughts and feelings alone anymore. My local treatment center held groups for survivors and patients. There was a group for breast cancer patients and survivors. At first, group sessions were too much for me. I couldn’t go to stores, visit with friends or family because I was angry and overwhelmed. Once I decided to begin therapy, I knew in-home treatment would be perfect. My therapist is working with my goal to cope with October. I feel more robust; I kept my appointments during quarantine using telemedicine. The way to keep going is to keep going to therapy.”

Signs and Symptoms of PTSD

Post-traumatic stress disorder presents itself in several different ways. A diagnosis of PTSD includes significant disturbance or complications of daily living. Post-Traumatic Stress Disorder is exhibited by these symptoms or symptoms similar to those listed below for one or more months.

Intrusive thoughts or dreams are a symptom of post-traumatic stress disorder (PTSD). Often, the ideas are unexpected, undesirable, and troublesome. Other forms of invasive thoughts include

  • Disquieting dreams or nightmares
  • Increased emotional, physical, or mental distress to an object, person, or place that reminds a person of the traumatic event. There are times invasive thoughts feel real or have lingering effects on a person’s daily life.
  • Unpleasant events or situations can lead people to avoid places, people, situations, or activities that remind them of the traumatic event. The urge to stay home to avoid any uncomfortable situation can be treated if a person joins a support group or schedules an individual therapy appointment.
  • Blocking out or repressing negative thoughts and feelings, causing negative thoughts or assumptions about others. 
  • The risk of survivors’ guilt, complicated grief, low self-esteem, anger, shame, self-doubt, depression, or anxiety.
  • A feeling of detachment or decreased interest in activities that were once enjoyed.
  • Responses to situations or people such as irritability, eruptions of anger, fear, or anxiety are, at times, debilitating. An increased focus on surroundings, others, or situations is manifested through behaviors associated with fear and anxiety.
  • Paranoia or altered convictions about people or places.

Breast cancer survivors can experience post-traumatic stress disorder during the month of October because of the increased attention to breast cancer. The ads, shows, merchandise, and fundraisers remind them of a scary, painful, or fear-inducing event in their lives. Cancer takes away a person’s control, strips them of their perception of health, and leaves physical, emotional, and spiritual scars.

 

Patients and survivors of breast cancer can experience deep, distressing feelings during and after their treatment. Persistent thoughts of guilt, shame, fear, anger, and depression can create obstacles to their everyday activities. Feeling intense emotions when you see a pink ribbon, ads, or merchandise related to breast cancer doesn’t mean something is wrong with you, and PTSD isn’t something you have to hide. Achieve Concierge welcomes the opportunity to help you cope with PTSD. We offer group and individual sessions in-office, via TeleHealth, and in-home sessions. Please call us today at (858) 221-0344 to schedule an appointment. 

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Coping With Internalized Ableism and Self- Loathing

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Internalized ableism is when we project negative feelings onto ourselves. Traditionally, internalized ableism describes the subtle oppression of non-disabled people over disabled people. Those with disabilities experience the world differently than non-disabled people. The subtle prejudices or assumptions endured by those with disabilities remain prevalent. 

Internalized ableism is not limited to those with disabilities. The oppression, prejudice, or assumptions directed towards disabled people can extend to other groups such as lesbian, gay, bi-sexual, transgender, or queer people. The negative beliefs held by some people can impact how some feel toward themselves. 

Oppression

Oppression comes in different forms. Some examples are:

  • People’s opportunities are based on their sexual orientation, gender identity, physical, mental, or intellectual ability.
  • Minority groups, LGTBQ+ individuals, or the disabled are held to discriminatory practices or legislation.
  • Fundamental civil rights or liberties are denied to vulnerable or minority groups.

In Micheline Mason’s research article, she includes this quote:

“Internalized oppression is not the cause of our mistreatment; it is the result of our mistreatment. It would not exist without the real external oppression that forms the social climate in which we exist. Once oppression has been internalized, little force is needed to keep us submissive. We harbour inside ourselves the pain and the memories, the fears and the confusions, the negative self-images and the low expectations, turning them into weapons with which to re-injure ourselves every day of our lives.”

Internalized Ableism

Internalized ableism is toxic. We believe the beliefs and thoughts of others, even if they are harmful to our well-being. An example of internalized ableism is the following statement: 

“When I realized I was transgender, I wanted to tell my friends and family. I knew I could count on them to support me, but I felt like throwing up whenever I gathered my courage. I wasn’t afraid; I was ashamed of who I was.

I believed the moral values others held. My feelings toward who I was were disgust, hate, and depression. These feelings connected to how others in my town felt about the LGTBQ+ community.”

The internalization of our environment suppresses our ability to acknowledge or be proud of ourselves. Internalizing suppression or oppression affects mental health disorders. A few mental health disorders and similar issues include:

We can, at one point or another, fall into a pattern of self-loathing. The belief we are unworthy of love or happiness can underscore our internalized ableism, lack of self-confidence, or depression. 

Self-loathing is a vicious mental health disorder. The idea of unworthiness takes root in our minds and becomes virulent. We aren’t surprised when something wrong happens to us because we expect bad things. We hold ourselves back from success because we don’t think we deserve success.

The harmful effect of self-loathing expands into our personal view of gender identity, sexual orientation, or disability. We believe we are unworthy of what others have because we aren’t “normal” or accepted by others. We expect poor treatment because we think we deserve meager respect. A few reasons we come to hate ourselves include:

  • Family environment
  • Social environment
  • Damaged ego

Signs of Self- Loathing

  • Depression or anxiety
  • Self – sabotage
  • Addiction
  • Degrading yourself
  • Anger issues

Coping Tips

We can learn how to cope with or stop tolerating messages of inferiority. Learning to recognize how we see ourselves is essential to begin our journey to self-love. A few ways to end self-loathing or internalized ableism are: 

  • Get off of social media. We can get lost in looking at others’ “great” lives and forget people don’t post the bad aspects of their lives. 
  • Be kind to yourself every day. One act of kindness towards yourself can increase positive thoughts about yourself.
  • Express yourself through reading, writing, or any form of art. Find articles, journals, and books that discuss internalized ableism or self-loathing and its effects on the body and mind. Share your story. Writing our thoughts and feelings is cathartic. Paint, draw, carve, or engage in any other form of creativity. Allow yourself to express your feelings.
  • Exercise. Whether you are disabled, a part of a minority culture, or identify as LGTBQ+, you have the chance to listen to what your body is telling you. Revel in your strengths, take joy in your accomplishments, and don’t be afraid to continue to challenge yourself.
  • Evaluate your environment. Does your community, family, or friends provide support? Assess what you need to feel supported and seek out positive help.
  • Change how you talk to yourself. Your core beliefs influence how you speak to yourself. Instead of telling yourself, you are “stupid, ugly, weird, or abnormal,” learn to see the beautiful, intelligent, and unique person. 
  • Go to therapy. Therapy is a healthy choice to end internalized ableism or self-loathing. We face messy truths when we talk with a therapist about ourselves. There is a time when learning coping skills from a trained therapist is essential.
  • Try something new or start a new hobby. 
  • People often find comfort in faith. Religion is not limited to organized religion:  Christianity, Judaism, or Islam. It can include how you define spirituality.
  • Commit to self-care. Self-care can include:
    • Yoga taps into an awareness of your mind and body. You are creating a connection between the two, which aids in realizing your strength.
    • Meditation slows down the mind. When you practice meditation, you learn how to regulate your breathing, focus on freeing your mind, and accept yourself.
    • Exercise connects the mind and body through moving, experiencing new challenges, and seeing what you can accomplish. You also benefit from exercise because your brain releases dopamine and serotonin, making you feel good.

Internalized ableism or self-loathing can go undetected for years because we take in our community’s views and attitudes. Shedding feelings of self-loathing takes time and love for yourself.

Learning to recognize internalized ableism or self- loathing takes patience. We don’t wake up one morning and think we need to stop hating ourselves. Life events or someone saying something that resonates with us can initiate our journey toward self-love. Investing the energy in loving yourself means using the energy we used to hate ourselves in a healthy manner. Reading, writing, talking, joining groups, or becoming involved with organizations that promote positive views builds our self-esteem. Seeking out professional help is another step toward ending internalized ableism or self-loathing. A therapist can help us identify why we feel emotions such as self-loathing and low self-esteem. Private therapy that examines our internalized feelings, our community’s norms, and the negative stereotypes we hold is essential to our healing. Through treatment, we can learn healthy coping skills. For more information about internalized ableism and private therapy, call Achieve Concierge at (858) 221-0344.

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Athletes Facing Mental Health Challenges

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The invisible battle of mental health discriminates against no one, including professional athletes. We’ve seen Olympic World Record Setter Michael Phelps bravely address depression on national television. We’ve watched MMA superstar Jon Jones repeatedly commit drug and alcohol-related crimes. We’ve lost prolific performers like San Diego Chargers fan favorite; Junior Seau, who succumbed to the void that calls to some of us, all too loudly. For those of us who are the best at what we do, what do we do when our current “best” isn’t enough? 

 

Brain Matter, Matters

Most athletes sustain a significant injury at some point in their careers, and the brain is not exempt from that category. Some athletes experience injuries alarming enough to lead to a diagnosis of a Traumatic Brain Injury (TBI), and some collect many minor injuries and quietly slip into Chronic Traumatic Encephalopathy (CTE). Many athletes are hesitant to try traditional medications for depression and anxiety since side effects can include weight gain, fatigue, nausea, blurred vision, headaches, etc. which makes TMS is a viable option for those who are seeking a non-invasive, medication-free treatment. Here are some alternative therapies Achieve Concierge offers:

  • Transcranial Magnetic Stimulation (TMS) has become popular for athletes who sustain brain injuries. TMS is also effective for treatment-resistant depression, OCD, ADD, autism spectrum disorders, and in Europe, is used to treat PTSD, stroke after-effects, bipolar depression, schizophrenia, Parkinson’s, Alzheimer’s, multiple sclerosis, and chronic pain. TMS stimulates neuron activity, and “clears traffic” on neural pathways to optimize Alpha, Beta, Gamma, and Theta brainwaves. Each kind of brainwave corresponds to a mood or function, so many recipients of TMS initially experience a lift in brain fog (that “why did I walk into this room? What was I looking for?” feeling), and eventually find that their ability to function on a higher level increases. TMS continues to work even after treatment has ceased and many patients report feeling like they “got their life back” and have been able to build a life they “never thought would be possible.” Bellator MMA fighter Cat Zingano famously documented her success with TMS treatment on the Joe Rogan Experience MMA Podcast, Episode #29, explaining that the symptoms of depression and anxiety affected her memory, her startle reflex, and sleep quality, her adrenal system, and even digestive system. For many, those symptoms get “band-aid” treatments without a deep-dive investigation into how optimal the brain and body function and synergy are.
  • Bioidentical Hormone Replacement can make a world of difference for athletes. Hormones are traditionally measured within a “healthy range,” but if someone is at the lower end of “healthy,” nudging them toward the higher end of the “healthy range” can result in an increase in recovery time, endurance, maintaining their optimal body composition, and overall energy levels. Male-identifying athletes may experience drops in testosterone earlier than is biologically “normal” since the physical challenges are consistently far greater than that of someone whose physical activity is more casual. Some female-identifying athletes can experience increased testosterone levels as a result of the physical demands that training and performing at an elite level and a subsequent rise in estrogen, as the body attempts to meet the elevated testosterone levels. Naturally elevated levels of testosterone, or being at the higher end of the “healthy range” can mean just an increased performance. However, acceptable levels of testosterone have been a long-standing point of contention within athletic commissions, including historical cases such as the one that ordered two-time Olympic track champion, Caster Semenya, to decrease her testosterone before becoming eligible to compete. Estrogen levels that rise to meet elevated testosterone in female-identifying athletes can cause symptoms such as poor circulation, fatigue, and chronic exhaustion, sleep disturbances, memory problems, bloating, weight gain, mood swings, anxiety, and panic attacks. Any or all of those symptoms can significantly affect an athlete’s ability to train well, recover effectively, and mentally be present when it counts.
  • Medication Efficacy Testing helps your clinician determine what class of medications and what doses are ideal for your body. Gone are the days of trial-and-error, and waiting two weeks to see if something will “maybe” work. If non-medicated options have not been effective enough, ask an Achieve clinician for more information about the testing process as well as medical-grade food, herbal supplement, and naturopathic options to integrate. 

Okay, Okay I’ll Take Time off. What Can I Do in the Mean Time?

Proper nutrition for healing is crucial; you wouldn’t put low-grade fuel in a Ferrari, right? Your body is a fine-tuned machine that requires the proper fuel to perform optimally. Undergoing food sensitivity and allergy testing can identify nutritional factors that may be negatively affecting your performance. 

Low-impact activity such as Functional Movement Patterns, plyometrics, yoga, and swimming can help maintain cardiovascular endurance, VO2 output, and keep fresh, oxygenated blood circulating. Any activity that engages core stabilizers builds skeletal muscle mass, and you are able to participate in without aggravating an injury, will help you stay in a positive mindset as well as help you feel like you aren’t “wasting” all your hard work. 

Good sleep hygiene will go a long way. The body repairs and restores at night, getting quality rest is essential. Tracking Heart Rate Variability (HRV), amount of time spent in REM sleep and SWS sleep cycles, and respiratory rate can help you assess how much effort you can afford to exert, and for how long. Quality sleep also helps manage stress and cortisol levels, ensuring a rapid recovery. 

Accepting nature’s medicine by being in awe of the world around us, and appreciating that the sun manages to rise and set every day without us controlling it, helps us stay “right-sized” and on the path to fulfilling our purpose. Spend some time in nature, among trees or near the ocean, take deep breaths, and find things to be grateful for. 

When your body is your primary vehicle for expression, overcoming mental health challenges can seem daunting. Years of ignoring our bodies’ pleas to slow down, and pushing past pain and exhaustion can disconnect some of us from all the other facets of our identity, and we lose sight of who we are as people, in the grand scheme of things. Outside of our athlete identities, we have basic needs which include varying levels of care to handle life on life’s terms. Achieve Concierge is available in-office or via TeleHealth to create a custom continuum of care to optimize your brain, body, and performance.

To schedule an appointment, call (858) 221-0344.

guilt

Cancer Survivorship and Guilt

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Cancer isn’t over when you receive the news that there’s no evidence of disease. Life after cancer doesn’t exist because experience with cancer never truly goes away. The emotional trauma that comes with cancer is difficult to walk through and overcome. Every person diagnosed with cancer carries the effects of disease and cancer treatment for the rest of their lives.

Many cancer care centers say that a cancer survivor is a person who is in any type of treatment or recovery. Cancer survivors live with the fear they won’t remain in remission. Every day is a reminder of what they went through to stay alive. They go about their lives with disruptions in their thoughts about the cancer returning, and often wonder why they survived while others didn’t. Questioning their own survival is common for cancer survivors.

Guilt

Surviving cancer can lead to feelings of fear, knowing there is always a chance of the cancer returning. Guilt is also a familiar feeling for those who survive cancer. Survivor’s remorse can occur when some people live while others do not. Survivors question why they escaped death when others who were diagnosed with the same disease did not. The list of people who experience survivor’s guilt includes:

  • War veterans
  • First responders
  • Survivors of terrorist attacks or a mass killing
  • Cancer survivors
  • Transplant recipients
  • Crash survivors
  • Those who lost a loved one to suicide
  • Those who lost a loved one due to an overdose

This list is not limited to only the people mentioned above. Survivors can hide their feelings of guilt, and deal with mental health issues such as depression or anxiety. If you know a cancer survivor, take some time to ask them how they are coping with their feelings. After active treatment finishes, most people stop asking how cancer patients are doing. 

The Cost of Survival

When a cancer survivor completes treatment and is told they are cancer-free, they feel joy. Receiving the news that the disease they battled is now defeated brings a feeling like no other. What outsiders don’t know is that feelings of sorrow can follow the diagnosis. Every cancer patient/survivor knows someone who didn’t survive. The guilt of being alive is real. The trauma of cancer treatment also plays a part in the survivor’s guilt. Surviving is not easy, and those who say “You should be glad you’re alive” don’t understand what it takes to be alive. Cancer treatment tears down a body. Once treatment is over, the body still needs to heal. While bodies are healing, the mind is also learning to cope with life after treatment. Individuals dealt with brutal medications, surgeries, and radiation. Even after treatment, they are exhausted both mentally and physically. Post-treatment includes dealing with new bodies and a new state of “normal.” Their lives will never be the same.

Cancer survivors also work on the process of acceptance. They try to accept everything they went through. For some, cancer ripped them away from their security, self-image, and confidence. They didn’t choose to have cancer.

Signs and Symptoms

A survivor can feel many different emotions; the feeling of guilt is one of the most prevalent. The signs and symptoms of survivorship guilt include:

  • Having flashbacks to the time they were receiving care.
  • Being obsessed with the past.
  • Being irritable and angry  
  • Having dark thoughts and feelings
  • Dealing with fear and confusion
  • Feeling hopeless 

Physical and Emotional Issues

  • Sleeping
  • Headaches
  • Nausea
  • Social isolation
  • Thoughts of suicide

There are other components to survivors’ guilt. Friendships are made while undergoing treatment. The bond between those who share similar experiences can create a feeling of strength and belonging. Learning of the death of that friend creates a void. Sometimes the survivor fills the void with unhealthy activities or thoughts.

The risks of PTSD are sometimes based on past experiences. Regardless of the diagnosis, a person can feel guilty; they have a disease because of life choices. Questions and guilt abound. Some of the questions are

Self-doubt surrounds the survivor. A cancer survivor said, “I blame myself. I should have noticed the change in my body. I should have gone to the doctor sooner. If I did everything right, I wouldn’t be sick.” Unfortunately, cancer, in some cases, is genetic. No one can prevent a genetic disease, just like no one can stop the environment from affecting their lives. We can’t deny our genetics or where we live. We don’t always have a choice in our environment, and we never choose our genetics. People who follow proper nutritional guidelines and workout can also be diagnosed with cancer. Cancer doesn’t discriminate.   

Tips to Cope

  •  Accept your feelings. Allow yourself to feel what surfaces. Take the time to explore those feelings and process them. If the feelings are overwhelming, seek counseling or a support group.
  • Connect with others. By looking up your illness on the internet, you can find groups connected to a treatment center. Another option is to call your local treatment center to find out more about therapy.
  • Look within yourself. Use techniques like yoga, meditation, art, or exercise to relax and refocus on your feelings.
  • Self-care. Give yourself time to take a walk in nature, book a massage, or find a healthy way to relax and reset.

Survivors’ guilt can be overwhelming, especially when people think you should feel lucky to be alive. Accepting the fact you survived isn’t easy. Losing friends to the same disease is painful and scary, and If you are experiencing these feelings call Achieve Concierge. We will formulate an integrative treatment plan with your preexisting specialists, naturopaths, and any other practitioners necessary to help receive the care you need. For more information, call (858) 221-0344.