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Staying Motivated During a Crisis

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The ongoing COVID-19 pandemic has caused many people to undergo intense lifestyle changes with no clear end in sight. We grappled with a newfound loss of control and crippling uncertainty. These widespread negative feelings gave rise to a global mental health crisis. Panic, anxiety, and stress seemed into our personal and professional lives. Between working from home, fears for physical and mental health, feeling stuck in an environment, keeping your distance from the people and activities that bring you joy, and the loss of access to important healthcare services, it’s no wonder that so many people have struggled to maintain their motivation throughout the pandemic. 

It’s become the new norm for many to simply try to make it through each day while staving off fear and loss. You may have lost your ability to focus or keep up with your daily responsibilities. As we approach the one-year mark, the lack of enthusiasm is more apparent than ever. Through it all, we’re still able to succeed in staying motivated and healthy, mentally and physically. Here are a few ways to boost and maintain your motivation throughout these trying times:

Set Smart Goals

As life has changed, the way you approach setting and attaining your goals has probably changed with it, and that’s utterly reasonable. Setting goals for yourself helps foster motivation. That motivation is what drives you to tackle objectives in your personal and professional life. You may find that the disarray of the pandemic has made it much harder for you to generate the motivation you need to even get out of bed, much less focus on your goals. To recharge your ability to motivate yourself, try setting goals that are SMART: Specific, Measurable, Attainable, Realistic, and Timely.

Focus on Your Daily Tasks

When you’re struggling to find the motivation to get things done, it can help to set goals that frame your days by creating a structured schedule of tasks. This can increase your ability to stay on track and act with motivation. Making a schedule of your daily tasks is improved by writing them down. Seeing each piece of your day laid out in front of you can help eliminate mental fog and clutter. You can feel your motivation rise each time you check an item off your list. It can bring you immediate satisfaction to watch your to-do list shrink until it vanishes. 

Establish Your Routine (and Don’t Be Afraid to Change It Up)

It can be challenging to stay motivated when you have no idea what’s going to happen next. The pandemic shattered our everyday routines, causing many people to feel as though they’d lost control over their lives. Establishing a routine that works, for the time being, can both help you regain control over your life and decrease your stress and anxiety. Try to keep your new routine relatively similar to your old routine, however possible, and then add adjustments and allowances as needed to make it work for your present lifestyle. Creating reliable habits in your daily life can help you regain some of the stability you may be missing.

Spend Time With Your Family and Friends

Humans thrive off of social interaction. As we lost the ability to connect with other people, many of us faced intense feelings of loneliness and depression. As more states begin lifting parts of their social distancing mandates, you may be able to find ways to responsibly spend time with your loved ones while simultaneously continuing to do your part to prevent the spread of the virus. Whether you take a careful walk outside or get together for outdoor dining with safety regulations, get the most out of your relationships to the extent that keeps you comfortable. If you prefer to wait to meet face to face, you can always set up a group video call with your favorite people. The power of human connection is remarkably potent and can instill in you the sense of motivation that you’re searching for.

Spend Time With Yourself

Don’t forget to pour effort into yourself, too; self-care is an equally important part of social wellness. Your physical and mental well-being is something you need to cherish and prioritize. Take time for yourself to relax and recharge. Give yourself grace on the days when you lack motivation and be the loudest voice in celebrating your successes. Do anything that fills your life with enjoyment and motivation, from taking pleasant walks on your own to pursuing your favorite hobbies.

 

Even though the COVID-19 pandemic began almost a year ago, most people are still struggling with inconsistent and unstable schedules at work, school, and home. Being able to keep a normal routine has been made almost impossible, which can pose a serious obstacle to your ability to stay motivated and focused. These are trying times, and you’re not weak for having difficulty adjusting. There are still solutions available to help you keep focused on moving forward in your life as much as possible, given the circumstances. Learn to boost your motivation, decrease your stress levels, and keep pushing forward through uncertainty and fear. If you need help in maneuvering through these challenging times, reach out to Achieve Concierge. We can offer the personalized support you need to overcome your obstacles, maintain stable mental health, and live the life you want for yourself. Call Achieve Concierge today at (858) 221-0344 to learn more.

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The Difference Between Anxiety and Worry

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Although the words worry and anxiety are often used interchangeably, the way we experience them is incredibly distinct. The two are separate emotional states which each have unique effects on your current and long-term mental health. A person experiencing worry tends to feel it in their mind, while a person experiencing anxiety may feel it in their body as well. To some, anxiety brings nausea, hyperventilation, or digestive problems like irritable bowel syndrome.

Worry is considered a normal psychological state, while anxiety is not. For those suffering from anxiety, the only way to find relief may be psychological treatment.  Understanding the difference between the two can help you make the changes you need to achieve growth and stability.

The Symptoms of Worry Versus Anxiety

Worry is usually brought on by a specific cause, such as the need to get somewhere by a designated time. When you can resolve the source of concern, your worry can diminish or disappear. Developing problem-solving skills can help you navigate your worries with confidence and attain inner calm when facing challenges.

By comparison, anxiety can persist over a long period, even when the issue at hand is irrational or unrealistic. It can affect numerous areas of your life and interfere with your ability to function. Anxiety can spread from one source to another, causing you to spiral into an ever-deepening well of panic.

While worry tends to be temporary, anxiety is longstanding. While worry can be addressed through problem-solving, you may not be able to pinpoint the source of your anxiety, making it challenging to fix. Anxiety can be likened to a hamster wheel that continuously spins. No matter how long or how fast your mind spins in place, it may never lead you to a solution. 

Living With Worry and Anxiety

Worry is grounded by reality by a logical component, while anxiety is fueled by catastrophic thinking. When you experience worry, your brain is trying to make sense of potential danger or discomfort while leaving room to find a way to protect yourself or avoid the situation altogether. When you experience anxiety, your brain is constantly overestimating risk. People who suffer from anxiety tend to also underestimate their ability to cope with outcomes. 

While worrying does not generally impact your ability to function in your personal and professional life, anxiety can make regular daily functioning seem impossible. Anxiety can make you feel constantly restless or uncomfortable, to the point that it can become a tremendous effort to even get out of bed. It’s not uncommon for people to take sick days from work or school because of debilitating anxiety. 

If You’re Consumed By Worry:

There’s never a shortage of things to worry about. The ongoing pandemic has dramatically changed our lives. You may have been forced to homeschool your children, lost your home or business, or encountered intense financial and personal strains. These are all legitimate causes of worry. If you’re struggling with excessive worrying or find yourself developing symptoms of consistent anxiety, there are steps you can take in pursuit of relief.

  • Take a break from the news and social media. Too much information can increase feelings of stress. It’s understandable to want to be informed – just remember to take a break from the endless digital cycle to bring yourself relief.
  • Engage in mindfulness activities. Take some time out each day to tune into yourself and enjoy the world around you. By going on a walk around your neighborhood, meditating, or cooking, you can reduce stress and anxiety.
  • Challenge yourself to reshape negative thoughts. If you often tell yourself, “I can’t do…” try to reshape this thought. An uncomfortable or anxious mind often fuels negative thoughts. Reset your mind by actively thinking in a new direction.
  • Accept the things that make you anxious. You don’t have to do everything that others do. There are plenty of people who find excitement in rock climbing and plenty who don’t. It doesn’t define you. Let yourself sit some activities out if it’ll help you feel better.
  • Learn how to tolerate things that make you uncomfortable. While it’s always acceptable to sit out trying situations, exposing yourself to small doses of the things that make you anxious can help you build up a tolerance. Desensitizing yourself to discomfort is a type of exposure treatment that has been shown to promote relaxation and inner calm. 
  • Reach out to people who bring you relief. Sometimes all we need is to hear someone else’s voice. While the pandemic has made it harder to connect in person, you can still communicate with your loved ones through smartphones and other devices. Set up zoom calls with the people you love and whose presence can soothe your mind. 

 

Although the words worry and anxiety are often used interchangeably, they are distinct emotional states that can negatively affect your mind. It is normal for you to feel worried throughout your lifetime. While you can often find solutions that reduce feelings of worry, it’s rarely that simple if you’re dealing with anxiety. Anxiety is a deep-rooted consistent experience that can have destructive consequences on your mind and body. Anxiety can make you feel stuck in a rut, surrounded by danger with no way out. Worry and anxiety can be debilitating, and you don’t have to fight them on your own. If you’re ready to reduce your negative emotions and access resources that can help manage your symptoms, reach out to Achieve Concierge today. We provide individualized care designed to help you overcome challenges in your mental health and reach your goal of living a balanced, successful life. Call us at (858) 221-0344 to learn more.

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The Link Between Nutrition and Mental Health

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It’s common knowledge that your diet directly influences your health. Your eating choices affect your weight, skin, and gut health. They can put you at risk of chronic illnesses like heart disease and diabetes. The food you eat affects nearly every aspect of your life, from your athletic performance to the way you interact with your kids. Continued research indicates that nutrition also plays a vital role in your emotional well-being. Amid the recent rise in quantity and severity of mental health conditions, researchers are constantly looking for ways to bolster emotional stability. Changing your diet may be one such approach.

The Negative Impact of the Western Diet

The American Psychological Association conducted a study across ten countries to determine the extent to which dietary patterns may contribute to mental illnesses. The study focused in particular on depression, which the World Health Organization warns could become one of the top public health concerns in the next decade. Their findings conclusively linked a Western-style diet to an abundance of health complications.

As popularized in the United States, a “Western-style” diet includes a high intake of red and processed meats, refined grains, added sugars, saturated fats, and a low intake of fruits and vegetables. Research cemented the connection between this form of diet and clinical depression, also reporting a higher prevalence of Attention Deficit Hyperactivity Disorder diagnoses. An additional study focused on adults over the age of 60 found links between diets high in saturated fat and added sugars and significantly higher levels of anxiety.

Diet and Depression

Although there has been a limited amount of research on the link between dietary patterns and mental health, consistent data is beginning to reveal a trend between the negative effects of an unhealthy diet and numerous mental health disorders. 

One of the first randomized controlled trials that sought to determine the role of diet in treating depression was an examination of 67 individuals diagnosed with moderate or severe depression. The participants received either dietary counseling or social support in addition to their current treatment. The group that followed a diet of vegetables, fruits, whole grains, healthy oils, legumes, raw nuts, and conservative amounts of red meat and dairy experienced significant improvement in their depressive symptoms. 

It is important to note that both the observational studies and the randomized controlled trials work under limitations and cannot definitively prove cause and effect. This makes additional research on the standardized definition of a healthy diet very important. The more studies we conduct, the better we’ll understand the connection between nutrition and mental health. This understanding will allow us to develop targeted dietary interventions to help people overcome various illnesses.

Healthy Eating Habits Make a Difference

Paying attention to your eating choices can help you to make healthier decisions in the interest of your long-term wellness. To make positive dietary changes in your life, consult with your healthcare provider about your personal needs, then try introducing more of these options into your regular meals:

  • Whole Foods – Research has shown that preservatives, food colorings, and other additives can cause or worsen depression, anxiety, and ADHD. Choose foods that are fresh, minimally processed, and contain healthy ingredients.
  • Fiber – Plant-based foods help slow your body’s absorption of glucose, allowing you to avoid sugar rushes and crashes. You can find fiber-rich foods in the produce department or whole grains and beans. 
  • Antioxidants – Antioxidants help your body fight inflammation. You can find these in your local grocery store in the form of berries, leafy green vegetables, and foods containing Omega-3 fatty acids, like fish and plant seed oils. 
  • Folate – Folate is a B vitamin that has been shown to help with dopamine production. Folate can be found in leafy greens, lentils, and cantaloupes. 
  • Vitamin D – Vitamin D helps your body produce serotonin. Sunlight is a great source of natural vitamin D; for a tasty dietary alternative, try mushrooms, especially Reishi, cordyceps, and maitake. 
  • Magnesium – This multi-tasking mineral is essential to keeping your body thriving by contributing to nerve health, muscle function, and heart stability. Studies have also shown that a mineral deficiency can negatively affect your gut and cause depression and anxiety. Magnesium is found in dark chocolate, cacao nibs, almonds, spinach, and bananas. 
  • Fermented foods – While they can be something of an acquired taste, fermented foods are packed with probiotics that are great for your digestive tract. Examples include sauerkraut, miso, and the fermented drink kombucha. 

It can take time for positive changes in your diet to produce results. The best thing you can do is to be mindful of what you’re putting into your body and indulge in moderation.

 

On top of the knowledge that your dietary choices directly affect your physical well-being, research has established multiple links between the food you choose to consume and your mental health. Eliminate processed foods and items high in preservatives or added sugar. Try increasing your fruits and vegetable intake and look into other healthy foods. Keep a journal to help you record the pros and cons that you experience as you introduce new foods into your diet. Everyone responds to dietary changes differently, so for best results, consult with a trusted healthcare professional about creating an individualized eating plan. If you’re ready to make decisions in the interest of your long-term wellness, reach out to Achieve Concierge today. We’re here to provide personalized support to help you navigate the exciting possibilities that a new approach to your diet can entail. Make positive changes that stick. Call us at (858) 221-0344 to learn more.

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Learning to Stay Focused Using the Pomodoro Effect

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With more of us working from home than ever before, striking a balance between focusing on work and maintaining a quality home life can prove challenging. It can seem like there’s always something demanding your attention, from children to cleaning to the knock on the front door to the zoom meetings we need to attend; our focus can be stretched thin in many different directions each day.

Learning to manage your time more efficiently can start you on a new path towards achieving that balance. You’ve heard the phrase “work smarter, not harder.” The Pomodoro Technique is a popular time-management method that aims to help its practitioners power through distractions, sharpen their focus, and complete the tasks at hand in short bursts. The approach incorporates frequent breaks that allow you to relax and return to the task stronger than before. See if the Pomodoro Technique can help you navigate your responsibilities more effectively. 

How Does the Pomodoro Technique Work?

Named after the tomato-shaped timer, the Pomodoro Effect was invented in the early 1980s by Francesco Cirillo. As a developer, entrepreneur, and author, Francesco strived to develop a technique that would improve a person’s attention span and ability to concentrate. He learned that breaking work into short, timed intervals helps to train your brain to focus for short periods, allowing you to stay on top of deadlines with heightened concentration. The combination of short sprints and regular breaks helps to bolster your motivation while keeping you creative and focused. 

The core process of the Pomodoro Technique consists of six simple steps:

  1. Choose a task you want to complete: Whether large or small, pick a goal that you have been putting off forever. You can choose any task you like, as this method works for any purpose. What does matter is that you give it your undivided attention in the next step.
  2. Set your timer for 25 minutes: Commit yourself wholeheartedly to the task for 25 minutes without interruption or respite. Give the task 100% of your attention and effort, resisting all distractions. 
  3. Wait until your timer rings: For those 25 minutes, immerse yourself completely into the task. If you start to think of something else that needs your attention, quickly write it down and refocus yourself on the matter at hand. 
  4. Once your timer goes off, put a checkmark on your paper: You have just completed your first interruption-free interval. 
  5. Take a break: Indulge in a work-free break. Don’t even think about your obligations; allow your mind to reset. Your first few breaks should be short,  5-10 minutes at most.
  6. Once you have completed four Pomodoro breaks, start increasing your break time: Your longer breaks should be between 20-30 minutes. These breaks will give your brain time to assimilate new information while resting, allowing you to return to the next round with stronger focus and determination.

What Happens If I Get Interrupted?

Despite your best efforts, interruptions are going to happen. When using the Pomodoro method, Cirillo suggests a strategy of Inform, Negotiate, Schedule, and Call back:

Inform the person who interrupted your interval that you are working on something important.

Negotiate a time when you can get back to them.

Schedule the follow-up.

Call back (or contact) the person once your Pomodoro interval is completed. 

While this method may not work in every situation, most interruptions can wait. If you’re working from home and you are interrupted by family members, as long as it’s not an emergency, having them wait until a more appropriate moment to receive your attention can help them understand the importance of your time. 

Who Can Benefit from the Pomodoro Technique?

This technique can be helpful for people who struggle with following a work schedule, maintaining a home/life balance, or are simply facing lots of obligations. The Pomodoro Technique can be especially effective for creative professionals and is remarkably adaptable to many different types of work. 

Stepping away from your computer screen and the mountain of paperwork on your desk can serve as a necessary catalyst for decreasing your stress level, allowing you to come back to your work with a clearer and more productive mindset. It is also important to note that if you’re in the zone and fully focused on the task when your timer goes off, it’s best to finish what you are doing and then take your break. 

The Pomodoro Technique has been shown to work to varying degrees for different people. It’s a productivity system that is worth trying; even if it does not work for you, it can help you better understand your work style and find a method that complements it. 

 

We could all benefit from becoming a little more productive, efficient, and focused. Between all our responsibilities and the myriads of demands on our attention each day, keeping your focus and completing your to-do list can pose an increasing challenge, especially for the many people who started working from home due to the pandemic and must now grapple with maintaining a healthy work-life balance. While no productivity method can offer a one size fits all solution, the Pomodoro Technique has been shown to help significant numbers of people become more focused and improve their ability to get work done on time. If you’re interested in learning more about finding ways to improve your focus, mental clarity, or other forms of personal efficacy, reach out for guidance from people who can provide practical help. Achieve Concierge offers personalized assistance and support in reaching your goals and becoming the best possible version of yourself. Call us at (858) 221-0344 to learn more.

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Five Ways to Help Your Loved One Stay Sober

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Addiction is a family disease. It affects each person within the family dynamic in a unique way. If your loved one is battling an addiction, you’ll want to do everything possible to help them succeed in recovering from this disease. While we may not intend to hinder our loved one’s recovery, without the proper knowledge, our willingness to help has the potential to do more harm than good, making it all the more important to be educated and poised to provide a positive influence.

While recovery is unique for each person, their family and friends often play an integral role in the process. One of the most helpful tools a person in recovery can possess is a strong, reliable support system. It’s normal for family members to grapple with their effects on a loved one’s healing, especially when their support doesn’t seem to be enough to keep them sober. The best thing you can do for your loved one in recovery is maintaining an attitude of positivity and encouragement without letting doubt or concern affect your relationship. Here are some powerful ways you can contribute to your loved one’s recovery:

  • Educate Yourself on Addiction and Recovery

It can be easy to become overwhelmed by the amount of information available to you regarding addiction and recovery. It’s important to know which sources you can trust to provide you with essential information. Do your research carefully, and don’t hesitate to consult with subject matter experts or treatment professionals. The more useful information you can take in, the more you will understand what it’s like to be in your loved one’s shoes and empathize accordingly. 

Gaining knowledge about addiction and the ways it can affect a person can help you understand what your loved one is going through. One particularly effective way to better understand addiction and recovery is to join family support groups or attend 12-Step programs, with or without your loved one. This can help you prepare for difficult moments like withdrawal, relapse, or the stressors that addiction may place on the relationship you share with your family member in recovery. 

  • Take the Journey With Them

If your loved one is battling with addiction and recovery, they are struggling. Nobody wants to make destructive decisions, and most are also dealing with an underlying condition, whether or not they know it. Now that they are pursuing sobriety, the internal turmoil they are experiencing can be entirely overwhelming. Try your best to provide them with a non-judgemental space where they feel accepted and loved. 

Your loved one’s recovery can be an emotional rollercoaster. They are experiencing difficult emotions and thoughts they have buried under substance use. If your loved one is showing signs of discouragement or self-loathing, remind them of their worth. Tell them that you are there to listen and embrace them with unconditional love. When they despair over the prospect of having so much farther left to go, celebrate the fact that they’ve made it this far.

  • Avoid Enabling and Codependent Behaviors

Family and close friends can have a hard time with this – not because you want to hinder progress, but because you want to help in every way possible. While an encouraging support system is vital to a healthy recovery, sometimes our help can prevent our loved ones from experiencing the full impact and consequences of their behaviors. Enabling is counterproductive to useful support, as it allows a person to avoid responsibility. Remember that your assistance should be temporary to allow your loved one to regain control and handle their responsibilities. 

  • Understand That Relapse is Sometimes a Part of Recovery

Recovery is a lifelong battle, and many people working through it either relapse or struggle with the prospect at some point. This doesn’t mean that they’ve failed or are too weak to change; it’s simply a symptom of their ailment. Never shame your loved one for experiencing cravings or relapse. It’s understandable for you to feel disappointed or frustrated with them. Just remember that they almost certainly feel worse than you do, and need your support. Avoid making negative stipulations, like threatening to revoke your relationship if they relapse. Instead, create a space where your loved ones feel comfortable coming to you when they are struggling, rather than fearing what your reaction will be or what consequences they’ll incur. 

  • Create a Sober and Healthy Environment

Although you aren’t expected to live a sober life to support your loved one, creating an environment that lacks temptation can help them continue to thrive during the recovery process. If your past habits included going to happy hour together, form a new routine that doesn’t include substances. Replace old activities with healthier choices that foster positive growth in your loved one. It may even have a positive influence on you!

 

Having a strong support system throughout recovery helps decrease a person’s chances of relapse. While it won’t always be easy to know the best way to be there for a loved one who’s working through addiction, your encouragement and solidarity are an invaluable part of their positive transformation. Learning about your loved one’s addiction from reliable sources can help you understand the journey that the two of you now share. If it all gets to be overwhelming, don’t think that you’re alone in this fight. Accessing useful resources can make a significant impact on you and your family. If you’re looking for powerful resources to guide you in helping your loved ones through recovery, reach out to professional help. Achieve Concierge provides individualized care at every level of the recovery process and can offer you a wealth of reliable and effective information and treatment for overcoming addiction and building a healthier life. Call Achieve Concierge at (858) 221-0344 to learn more.

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Telehealth Doesn’t Work for Everyone

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There is no doubt that the current pandemic has created numerous obstacles for each of us. For those who were receiving in-person therapeutic services before the pandemic, the challenges were felt almost immediately. Scheduled appointments were put on hold indefinitely while healthcare officials scrambled to figure out how to best assist the community in need.

In 2019, 19.2% of adults reported receiving some form of mental health treatment, and 9.5% had received counseling or therapy from a mental health professional. As the pandemic took 2020 in a completely unexpected direction, people who depended on consistent mental health services were faced with sudden instability in their options for care. While healthcare providers and treatment professionals worked to find solutions for their patients, many people felt the immediate whiplash of change when in-person therapy came to a halt.

Between social distancing requirements and widespread fear of coming into contact with the virus, many people who need mental health services were no longer receiving the care they depended on. Furthermore, we saw a huge spike in mental illness symptoms across every section of the population as the pandemic’s compounding stress grew to affect nearly every aspect of our lives.

What Are Telehealth Services?

Although many people were unaware of telehealth services’ availability until the 2020 pandemic, this type of care was first used as a form of healthcare delivery in the late 1960s. The purpose of telehealth services is to allow a person to receive assistance in their homes’ comfort and safety by communicating through their smartphones or other mobile devices. In light of the restrictions caused by the ongoing pandemic, including social distancing requirements and widespread reluctance to meet in person, telehealth services offer a uniquely accessible approach for patients and staff alike to connect and continue care.

The Challenges Posed By Telehealth

As convenient as it is, telehealth isn’t a perfect solution. The lack of in-person services posed difficulties and complications with intakes, comprehensive assessments, and patient engagement. Some healthcare providers reported needing solutions for patients who couldn’t communicate through phone or video conferencing due to a lack of privacy in their living situations. The lack of in-person services also made it challenging for medical personnel to monitor medication and administer direct treatment.

On top of struggling to navigate the new world of online services, medical staff also had to quickly ascertain how to implement safe, effective care for their patients. Staff grappled with technological issues, a lack of HIPAA-compliant platforms, and the fact that telehealth options made it more difficult to foster a personal connection with their patients, which served to negatively counteract their efforts towards offering a successful therapeutic process.

While staff encountered obstacles as they attempted to reach their patients, their patients reported a dramatic rise in the negative emotions reported across the country. More people than ever were experiencing trouble with anxiety and depression due to problems related to the pandemic and the way that they were compounded by lack of direct treatment options.

The Digital Divide

Since the advent of the digital age, staff and patients alike have faced the increasing challenge posed by the divide that forms when all individuals are expected to rely upon technology. To people with fewer socioeconomic resources, struggling with disabilities, or living in disadvantaged areas, being able to depend on reliable access to technology isn’t always an option. 

Pew Research reported that people with disabilities, both physical and psychiatric, were three times more likely never to utilize online services and that about 20% did not even own an electronic device that could give them access to telehealth services. 

Exercising Caution With In-Person Services

The Center for Disease Control and Prevention and numerous other healthcare officials have stressed the importance of social distancing. Many people are worried about coming into contact with someone infected with the COVID-19 virus or spreading it themselves, making the prospect of attending in-person services seem scary and irresponsible in many. For some, however, in-person services are the only way to receive the care they need. 

Many organizations, such as Achieve Medical Center, are taking every necessary precaution to provide in-person services to those in need while keeping everyone safe. At Achieve Medical Center, we leave ample space in between each appointment to allow for social distancing. Staff members wear masks at all times and thoroughly disinfect treatment areas between all sessions. The pandemic has created a lot of uncertainty and discomfort, causing many to disregard their treatment needs. Remember that your mental wellness and your safety are both important parts of a healthy life.

 

No matter what else is happening in your life, your mental well-being should always be a priority. While telehealth services provide numerous benefits to those who can access them, they may not be perfect for meeting your needs. Both staff and patients have complained about the inability to connect and not being able to gain efficient care through telehealth services. For some individuals, having reliable access to telehealth services is simply not an option. While the ongoing pandemic has tremendously decreased the availability of in-person services, there are still some forms of care available to those in need. Treatment centers like Achieve Medical Center want you to get the help that works for you while respecting your boundaries and ensuring your safety at all times. You don’t have to go it alone. To learn more about how our services can help make a difference, call Achieve Concierge today at (858) 221-0344.

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It’s Okay to Not Be Okay

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If you look around you, you’ll notice a growing trend of people encouraging one another to speak freely about their struggles with mental health. It’s become increasingly normal for people to share their experiences with mental illness in an attempt to let others know that they are not alone while striving to normalize mental health conversations in the long term.

For many generations, it was considered taboo to discuss any form of mental or psychological challenges you were facing. Suppose you did attempt to open up to your loved ones about issues like depression, anxiety, or hopelessness. In that case, you might have been told to just “suck it up,” and as anyone who struggles with mental illness already knows, “sucking it up” doesn’t work. If only it were that easy!

It can help to know that we have come a long way since then. These days, people of all backgrounds and identities are working together to spread the message loud and clear that it’s okay to not be okay. Life is hard, and the myriads of challenges you may face can become overwhelming, making you feel completely out of control. At one point or another, every single person faces low points where they feel consumed by negative emotions. These feelings are normal, and they can be addressed. Having the ability to talk openly about your destructive emotions is a necessary component of long-term health and happiness.

The Benefits of Sharing Your Struggle with Mental Illness

The National Alliance of Mental Illness reports that one in five adults in the United States will experience mental illness each year, yet fewer than half of them will seek treatment. Chances are that someone you know has or will struggle with some form of mental illness in their lifetime – it might even be you. 

The more we talk about mental illness, the more acceptable we make it for people everywhere to open up about their issues without shame. When high-visibility spokespeople like celebrities discuss their personal experiences, they invite a throng of commentators online to share their stories as well. Never underestimate the power of sharing your journey, no matter who you are. Choosing to open up about your struggles with mental illness can cause a powerful chain reaction effect. Some of the benefits include:

  • Helping reduce stigma: the more people speak up about their history of mental illness, the less fear someone else may have when admitting that they need help for similar reasons. This can empower people to get assistance and change the course of countless lives.
  • There is power in numbers: The more we make mental illness a genuine part of the national conversation, the greater comfort others will feel in talking about it. Together, we can create a supportive community. Feeling alone can keep you from opening up about important challenges. We can work to eliminate those feelings of loneliness by taking the first steps towards honesty.
  • We feel heard: Being listened to without judgment can relieve our stress, alleviate negative emotions, and inspire us towards positive change. Though our loved ones may not be mental health professionals, they can support you by making you feel heard and trusted in a major way.

Overcoming Stigma

No matter how well your life is going, you’re going to have hard days. When they arise, you should be able to share your feelings without being received in a way that lacks support or empathy. Being unable to speak freely about mental illness contributes to the greater stigma that surrounds it. This stigma can have wide-reaching negative consequences, including:

  • Being subject to discrimination
  • Lack of understanding by friends and family
  • Fewer opportunities in your career, education, and social activities
  • Being bullied or harassed
  • Long-term negative emotional issues like depression and isolation
  • Lack of services made available by healthcare providers
  • Lack of services covered by health insurance

How Can We Help Normalize Mental Health?

Learning is a powerful tool that can allow us to eliminate judgment and reverse incorrect assumptions. Take the time to educate yourself about mental illness and share that information with others. If you are already comfortable talking about your mental illness struggles, share them with others. Although your story is unique, you may be surprised by its ability to touch the lives of numerous people by helping them feel comfortable enough to open up about their own experiences.

Remember to be conscious of the language you use when speaking about mental health conditions. Use care when considering calling someone “crazy.” We live in a world that is quick to judge in the absence of facts. Try to take a step back and actively treat other people with kindness. The reality is that we don’t know what someone else may be going through, so don’t make hasty assumptions for the negative. 

 

We all face challenges throughout our lives that impact our mental health. Having a place to speak freely and honestly about your struggles with mental health is a vital part of a successful recovery. The human race is continuously growing, and our society is beginning to realize that one of the most powerful ways to improve our collective mental health is to normalize the fact that we all struggle with it. We are not always okay, and that is okay. Make it a personal goal to do your part in destigmatizing mental health. Having a trusted support system is an integral part of mental wellness. If you need to speak with someone about your struggles with mental health, reach out to Achieve Concierge as soon as possible. We are here to listen, understand your circumstances, and connect you with effective treatments to find relief and clarity. You don’t have to grapple with the challenges of mental health on your own. Call Achieve Concierge today at (858) 221-0344.

touch

How Touch Deprivation Can Affect Your Mental Health

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Humans thrive off of positive physical touch. From the time of our birth, touch plays a fundamental role in how we communicate with one another. Whether it be a long, loving hug, a congratulatory high-five, or a sweet touch of endearment, affirming moments of human touch are a crucial factor in our physiological and psychological well-being.

Over the past year, we have all had to endure the complications that came with an unexpected and seemingly endless pandemic. The Center for Disease Control and Prevention has recommended that all individuals socially distance themselves from those who do not live in the same household to help prevent the spread of COVID-19. Many businesses closed down, causing people to lose their source of income and their access to people. School shut down, and some still are, causing children to lose access to their friends. As major holidays came and went, families were required to continue social distancing. No more games of tag to be had on the playground or hugs from your aunts and uncles. For many individuals, especially those who live alone, human interaction dwindled to a minimum. 

It’s More Than a Want

Humans don’t simply want touch; we need it. In the absence of positive human touch, you can develop a condition called touch deprivation. Touch deprivation can increase stress, depression, and anxiety, and lead to numerous additional negative physiological effects. Individuals who go without positive physical touch for a long period can even suffer from Post-Traumatic Stress Disorder. 

The distancing requirements put in place to eliminate the spread of COVID-19 have led many people to experience profound sadness and overwhelming isolation. Human touch has real, measurable impacts on a person’s physical and mental health. From a hug to a high-five, positive moments of human touch can:

  • Calm the nervous system
  • Boost the immune system
  • Activate oxytocin, which is critical for bonding
  • Reduce stress
  • Lower pain levels
  • Improve healing
  • Lower blood and heart rate
  • Improve mood
  • Decrease anxiety and depression
  • Eliminate sleep disturbances
  • Provide comfort to eliminate feelings of loneliness and isolation

How to Cope When Physical Touch is Off Limits:

Social distancing mandates are still in full effect, as it is unclear when the COVID-19 outbreak will subside. In the meantime, it’s important to find ways to work around the negative impact brought on by the loss of physical touch.

  • Spend Time With Your Pets

Pets can provide you with meaningful interactions and combat touch deprivation. If you do not own a pet, consider checking with your local animal shelter. There are countless pets out there just waiting for a loving owner who will shower them with hugs and kisses. If adopting is not an option, check into fostering a pet for a short time.

  • Use a Weighted Blanket

Weighted blankets can help to simulate the sensation of physical touch and induce calm in individuals suffering from anxiety, depression, ADHD, and autism.

  • Schedule Video Conferences With Your Loved Ones

Although it will not replace a physical hug, being able to see your favorite people sprawled across your computer screen can put a smile on your face. We can now use our phones and computers to connect with the people who matter most to us, no matter where we are in the world. Try setting up a weekly video call with your loved ones to keep in touch and enjoy seeing one another face-to-face as much as possible.

  • Join a Club

If you are not comfortable joining a club that meets in person, there are plenty of opportunities for you to participate in online gatherings. Check the websites of your local recreational centers to see if they offer any online classes. Consider founding or joining a virtual book club, workout group, or Dungeons & Dragons campaign. Businesses are slowly opening and following CDC protocols to make their environments safe to inhabit.

  • Organize a Quarantine Group

If you do feel comfortable meeting with people in an enclosed environment, ask a couple of friends to get together to walk around the park or hike nearby trails. Keep your group small and follow all necessary protocols to keep everyone safe. 

  • Be Deliberate in Your Encounters

If you live with children, pets, or a romantic partner, make sure to embrace your loved ones a little extra to get your daily fix of physical touch. If physical intimacy isn’t present in your household, you can still be deliberate in the interactions you do have. Wave to your neighbor on your morning walk or strike up a conversation with the grocery clerk. While these won’t replace the real deal, social substitutions can still improve your mental health. 

 

The lack of physical touch is a challenge that many of us are struggling with daily. Humans thrive off positive touch; any feelings of distress or loneliness you’re experiencing in its absence are completely valid. You’re not alone, either: the pandemic has caused many of us emotional, physical, and psychological distress. With no end in sight, the most effective investment you can make is to attain new methods of relieving negative emotions and fostering positivity. While it’s important to continue to social distance, finding ways to care for your mental and emotional wellness is a crucial part of your long-term happiness throughout the pandemic and beyond. If you or a loved one feel isolated or overwhelmed by negative emotions during this trying time, don’t go it alone. Achieve Concierge provides personalized support and guidance for overcoming mental health obstacles and building deep-rooted confidence in your daily life. Our goal is to treat you like family. Reach out to Achieve Concierge today at (858) 221-0344.