Seasonal Affective Disorder Signs and Symptoms

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We all experience “seasons of life” when we’re doing well and life seems great. Other times we may be struggling and can’t seem to get back on our feet. For some people, this turn of phrase is placed in a more literal light, in the case of a mental health disorder called Seasonal Affective Disorder.

Those who suffer from seasonal affective disorder often find that their symptoms of anxiety and depression come around the same time each year. Most people with the condition find that their symptoms start around the fall and extend through the winter into spring. Occasionally, some people who live with seasonal affective disorder experience their symptoms in the spring and summer months.

The Science Behind SAD

In a study published in 2015 by Depression Research and Treatment, psychologists found that the majority of SAD sufferers are women who live along latitudes far from the equator and who have a family history of mental illness. The exact cause of SAD is unknown, but studies have shown that all of these factors can cause a person to feel depressed and anxious during the fall and winter months.

Those who live in colder, darker climates often lack vitamin D. Research has shown that vitamin D deficiency contributes to the symptoms that are often associated with SAD. Exposure to sunlight stimulates our hypothalamus, the part of our brain that controls our circadian rhythm or internal sleep cycle. If we don’t get enough sunlight, our brains produce more melatonin (the sleep hormone) and less serotonin (one of the happiness hormones) and thus we may feel sad, sluggish, and tired as a result. This chemical imbalance also causes impaired cognitive function. You may find yourself feeling foggy and unable to perform tasks that you normally don’t struggle with during other parts of the year.

Coping With SAD: What Do The Experts Say? 

Sometimes those who struggle with SAD don’t reach out for help or try to alleviate their symptoms for a variety of reasons. Some may not even consider the disorder as an issue because they only have symptoms for a part of the year and thus they may not even be aware of the problem. Others may feel pressure to keep up the appearance of a normal level of happiness around others during the fall and winter months because of the holiday season. However, the pressure to be happy and cordial during the holiday season can exacerbate these issues. Despite this, it is important to note that if you are feeling down, sluggish, or sad during the fall and winter months and it is impairing your life, you may be suffering from SAD. Thankfully, there are plenty of options for those suffering from SAD.

Researchers have found that there are a number of things that have been effective in alleviating some of the symptoms associated with seasonal affective disorder. While medication therapy can be effective, for those who live in colder and darker climates all over the globe, light therapy is a popular and effective solution.

Light therapy is the process of exposing yourself to bright, warm light using a lightbox. A lightbox is exactly what the name suggests: a box that emits light that simulates the sun’s warmth and brightness. Our brains can’t tell the difference between artificial and natural sunlight, so a lightbox can help us produce more vitamin D. In some parts of the world, where darkness looms for months at a time, light therapy is a day-to-day part of life.

Spring and Summer SAD 

Researchers have found that about 10 percent of people diagnosed with seasonal affective disorder find that their symptoms manifest during the spring and summer, the time of year where most people living with Seasonal Affective Disorder find reprieve from their symptoms. Interestingly enough, these cases often pop up in hotter environments closer to the equator where the warmer months are particularly brutal. Some people who live in these hotter climates find themselves spending more and more time inside away from the heat, and thus their exposure to sunlight decreases. They also spend less time with family and friends. Both of these factors contribute to seasonal affective disorder.

Regardless of where you live or when your symptoms start to worsen, seasonal affective disorder is a real and debilitating emotional disorder that is caused by a variety of factors. Understanding the root causes of your symptoms may help you remedy their effects on your daily life.

Seasonal affective disorder affects many people around the globe. From the coldest, darkest climates to the warmest and wettest, seasonal affective disorder can interrupt many aspects of our day-to-day lives. We may feel sluggish, sleepy, and withdrawn during times of the year where socializing and being around others is expected of us. If you find that you get depressed and anxious around the same time every year, you may be living with SAD. At Achieve Concierge, we strive to provide our members with a level of professional care that is tailored to meet their mental and emotional needs. Our members have access to a litany of services that can help alleviate many of the symptoms associated with seasonal affective disorder. Some of these include cognitive behavioral therapy, medications for depression, and transcranial magnetic stimulation therapy. The fall and winter months are approaching. If you are struggling with your mental health, reach out to Achieve Concierge today at +1(858) 221-0344.

Sober Fun in The Sun: Staying Healthy on Vacation

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For many trying to maintain long-term sobriety, the prospect of traveling and vacationing in recovery is a daunting one. You may find that you associate traveling, vacation, and general leisure time with heavy binge drinking and drug use. Many people choose to binge drink on vacation, so if you find that you are traveling with friends who are not sober, staying sober yourself can be a difficult task.

However, staying sober while on vacation isn’t impossible. As you grow along your journey in sobriety, you can learn new healthy habits and unlearn unhealthy ones. Having fun without alcohol and drugs may be new to you, but it is possible. If you’ve lived your life associating leisure with substance, here are some suggestions to change your relationship with free time.

Keep Triggers in Mind and Know Your Surroundings 

Whether you are newly sober or are far along in your journey to recovery, it is always important to know what triggers you to want to use. Maybe it’s a certain setting like a bar or restaurant, or a certain friend that you haven’t seen in a while. When you travel to a new place and are free of the worries of work and life commitments, you may feel as though you want to visit a local bar or restaurant or behave in ways outside your normal routine.

It is important to know your level of comfort with being in these environments. Everyone’s triggers and ability to tolerate certain environments where alcohol and drugs may be present are different. If you’re newly sober, one of the things you may find yourself doing is working to shift attention from alcohol and drugs while on vacation or relaxing at home. If you’re heading to a place that is associated with heavy partying, it is important to try and shift your focus away from those associations and towards healthy, sober activities. Exploring the local landscape, going for a swim, or exploring nature on a hike are some of the things you can do when traveling sober.

Forget the FOMO

If you are newly sober and vacationing with friends, you may find that you struggle with “FOMO” or fear of missing out. FOMO is that feeling you get when you see the people you love or strangers having fun that you either miss out on or cannot partake in. You may find yourself in a situation where you see your friends drinking and laughing which may trigger feelings of being left out. However, it is important to remember that you aren’t being left out; you’re present in the moment right there. Your friends love you and care about you, and you are there with them. Secondly, it is important to remember that you aren’t “missing out” on vacation by staying substance-free. Whether you are newly sober or have been sober for a long time, you know very well what alcohol is, how it makes you feel, and the consequences of drinking. It is not an experience that is new or foreign to you. Focus instead on the place that you’re in and the people you’re surrounding yourself with to enjoy your time as a sober person.

Travel With The Right Group 

If you’re traveling in a big group, it’s worth considering their habits and their expectations for how the trip is going to go. If you know that your old college buddies are planning to spend five days poolside with drinks in hand, its perfectly fine to set expectations first and say “Hey, I am gonna wake up pretty early and go for a hike up the mountain” or “Hey I have a massage scheduled for 8 AM, so I am going to turn in early.” If you think that the people you are traveling with may pressure you into situations you are uncomfortable with, maybe take a solo trip, or plan your daily activities out in advance.

Plan Ahead and Expect the Unexpected 

Whether you’re traveling alone or with friends, vacationing as a sober person is a fun and extremely rewarding experience. In order to ensure that you have a good time without putting yourself in potentially triggering situations, you’ll want to plan ahead. Before you get your boarding pass, look around online for fun, sober activities like hiking, kayaking, ziplining, etc. If you are traveling to a place that is associated with heavy drinking, expect the locals to try and lure you in for a free drink or round of shots, and be prepared to say no thanks.

It is worth noting that not every moment of every day has to be meticulously planned either. You can absolutely take a day to just do nothing or get lost around the city. Having a plan laid out is good if you feel as though you want to avoid any settings or circumstances that may trigger you. Traveling absolutely can be done successfully without substance use, you just need to learn to reject the former association between the two and try a new way of life.

Vacation and leisure time do not have to include drinking and substance abuse. You may see the two as related, especially if you are a person who has struggled with these things in the past. If you find that you are worried about traveling while staying sober, our team at Achieve Concierge is here to help. At Achieve, we believe that recovery is possible. We specialize in mental and emotional disorders, substance abuse, and long-term therapy. Our members have access to a wide variety of services that range from cognitive behavioral therapy to psychopharmacology treatment regimens. If you are quarantining before your travels, we also offer full telehealth services to our members so you can get the help you need from the comfort of your own home. Don’t let anxiety and worry keep you from enjoying yourself, you deserve it! Call us today for more information at +1 (858) 221-0344.

Stuck Asleep: Night Terrors, Sleep Paralysis, and Mental Health

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Have you ever woken up from a nightmare but found that you couldn’t move? You could see, hear, and smell, but you were completely paralyzed. To make matters worse, the line between waking life and your nightmare was blurred, so you may have seen or heard things that terrified and triggered you, but you were powerless to stop them. Then, suddenly, you’re body comes online and you become alert, sweating, anxious, and terrified. If this describes an experience you’ve had, you may suffer from sleep paralysis.

Or, you may have recurring, intense night terrors. Night terrors differ from the garden variety nightmare in that they cause the dreamer a greater deal of distress and anxiety, and they often have recurring themes.

Sleep paralysis and night terrors can both have a plethora of different causes. Sleep scientists, doctors, and psychiatrists have been studying these phenomena for decades. One common denominator they have found among those who suffer from one or the other (or, in many cases, both) is PTSD or other mental health disorders.

Scared and Asleep: The Science of Sleep Paralysis and Night Terrors

Sleep paralysis occurs during REM sleep. As we dream, our body becomes temporarily paralyzed (referred to as atonia) so we don’t act out our dreams and potentially harm ourselves in the process. Sleep paralysis occurs when the barrier between dreaming life and waking life is broken, but our body is still under the spell of atonia. The end result is being stuck asleep in our beds while our nightmares continue to play around us, often causing intense fear, distress, and terror.

Night terrors function similarly. They differ from normal nightmares in that they can be intense, recurring, and often plague the sufferer during the daytime.

Connecting Mental Health Disorder and Sleep Disturbances 

There have been plenty of studies conducted over the last several decades on the connection between sleep disturbances and our physical and mental health. Psychiatrist Sharon O’Brien writes “One study found that patients were more likely to experience sleep terrors if they had higher levels of anxiety, depression, phobias, or obsessive-compulsive behaviors.” While sleep paralysis and night terrors can have many causes, there does seem to be a connection between disorders like PTSD and recurring, distressing sleep disturbances.

In a study conducted on veterans and female sexual assault victims, researchers found that “Sleep disturbances have been described in female rape victims as well as in a heterogeneous sample of women with PTSD. A study of 116 Vietnam veterans receiving treatment in a PTSD specialty clinic found that disturbed sleep (separate from nightmares) was the most frequently reported symptom (in 90% of participants). Recent data from soldiers returning from service in Iraq have shown that sleep disturbances and associated daytime fatigue were the most frequently reported symptoms in those with PTSD.”

Asking for Help

We know that the connection is there, but what do we do about it? PTSD can be a very difficult condition to live with. PTSD and sleep disturbances can also be difficult to handle because many people who experience both may feel as though they are alone in their suffering, and thus they keep their symptoms a secret.

PTSD causes many symptoms that interfere with your day-to-day life. Recurring sleep disturbances over time can affect your sleep schedule, which can exacerbate existing mental health conditions. It is vital that we take care of our mental health, so ask for help from a professional if you are experiencing these symptoms.

Addressing the Issues 

While there is no set cure for recurring sleep paralysis and night terrors that works for every person, there are a variety of solutions that, when combined, can alleviate some of the root causes of sleep disturbance episodes.

Some good habits that you can practice are keeping a quiet, comfortable sleeping environment. Keep your bedroom cool, dark, and free from distractions. There is some evidence to suggest that avoiding substances like caffeine and alcohol before bed can reduce the likelihood that those with PTSD will have a sleep disturbance episode. If you find that you are still having recurring sleep disturbances that are causing problems in your daily life, you may want to speak to your primary care physician about participating in a sleep study.

Living with PTSD and other mental health disorders is no easy task. These disorders can disrupt our sleep patterns which can make your symptoms worse in your day-to-day life. Reaching out for help is normal and encouraged. PTSD affects many people all over the globe, and getting help to address the root causes of your sleep disturbances and other symptoms is crucial to your overall health and well-being.

PTSD and other mental and emotional disorders can dramatically affect our sleep schedules. Over time, this can cause many different issues, as healthy sleep is connected to our overall mental and physical health. If you find that you are having recurring night terrors and/or sleep paralysis episodes, we at Achieve Concierge are here to help you. At Achieve Concierge, our members have access to the care and knowledge of a professional team of experts and doctors that are here to help you. We work with our members to create a comprehensive plan that is tailored to their specific needs. If you are suffering from PTSD and it is affecting your sleep and daily life, we offer both cognitive behavioral therapy and medication-based treatment plans that can get you back on track. You don’t have to continue to struggle with your mental health and sleep disturbance issues. Contact Achieve Concierge today at +1 (858) 221-0344.

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The Relationship Between COVID-19 and Hypochondria

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The COVID-19 pandemic has wreaked havoc on almost every aspect of human life. Lives lost, economic downturn, evictions, and loss of income have made this pandemic a struggle for many people all over the globe. In the United States, over 40 million people have been diagnosed with COVID-19 since the start of the pandemic and over 600,000 people have lost their lives to the virus.

A new cultural byproduct of the virus’ rampage across the country is “COVID Hypochondria.” Hypochondria, or Illness Anxiety Disorder, is a mental disorder wherein a person has an overwhelming and intense fear that they have or will soon be diagnosed with a serious medical condition. A similar disorder, Somatic Symptom Disorder, is anxiety about symptoms that are already present. The COVID-19 pandemic has exposed many of us to terrifying images of cramped hospitals, people on ventilators, and frantic doctors struggling to reach patients. 

If you find that you are constantly googling potential symptoms, worrying about whether or not you have a deadly and debilitating disease, or associating minor symptoms with major problems, you may be suffering from COVID hypochondria or somatic symptom disorder. 

The Effects of COVID Hypochondria 

The OCD Center of Los Angeles estimates that 4-6 percent of Americans suffer from debilitating hypochondria. The COVID-19 pandemic has likely caused this number to increase. As more people become infected with COVID, it is to be expected that more people find they are overwhelmed by the worry of becoming sick. 

COVID Hypochondria doesn’t just affect those of us who have had a COVID diagnosis. Our exposure to the numbers and daily tragic news exacerbates our anxiety of dying or becoming gravely ill. 

If you find that you are constantly checking your body for signs of illness (bruising, blood pressure, pulse, etc.) but you avoid going to the doctor in fear of receiving a diagnosis, you may be struggling with hypochondria or COVID hypochondria. This is something that many people are living with and is an understandable response to a traumatic pandemic. However, this type of excessive worrying and stressing can be detrimental to our mental health and our daily lives. 

Healthy and Unhealthy Anxieties

It is normal and perfectly acceptable to be a little more careful around public spaces, monitor indoor activities, increase hand-washing, and follow other precautionary measures. If you find that you are cleaning and sanitizing a little more than usual, this is a good thing! Putting a small extra effort into keeping ourselves healthy and well is different from an illness anxiety disorder, and the experts agree. Psychologist and Professor Dr. Craig Sawchuk notes that “It’s normal to not feel normal right now.” 

However, this presents us with a conundrum: How much worry is too much? 

It can be difficult to pin down what level of anxiety is appropriate. Clinical psychologist Trevor Schruafnagel states the following “It’s going to take some settling out in the — hopefully — months to come before we decide nationally and globally, what are the precautions we need or want to take in a post-pandemic future? What will the new norm be?”  Our new daily lives may be altered in certain ways for the foreseeable future, but these anxieties don’t have to overwhelm us. 

This is the difference between a healthy heightened level of anxiety about our health and a debilitating, overwhelming dread that consumes our way of thinking and can alter our perceptions of reality. Illness anxiety disorder and somatic symptom disorder can both heavily disrupt our day-to-day lives. The healthy levels of anxiety take a backseat to excessive, obsessive behaviors that can interfere with our work and relationships. Regarding these two conditions, Dr. Schraufnagel states the following “The distinguishing features of these as health disorders is that they’re persistent, highly distressing and impairing.” There is a fundamental difference between practicing new precautionary measures and convincing yourself that you or a loved one are dying or are gravely ill. The COVID-19 pandemic has exacerbated this issue in those that have been previously diagnosed with these two disorders and has also caused them to manifest in people who previously may have never had an issue with unhealthy anxieties about their bodies

Ways To Ward Off Unhealthy COVID Anxieties 

Experts and psychologists have been monitoring the ways in which the COVID-19 pandemic has affected our mental and emotional health. Some of the things that they recommend that could help with diffusing unhealthy anxiety about COVID-19 include 

  • Journaling Your Thoughts – Keep a log of when you start to feel overwhelmed. It is likely that if you have symptoms of any illness (not just COVID) that they are minor.
  • Talk With Your Primary Care Physician – Let your doctor know how you are feeling. One of the symptoms of hypochondria is avoiding the doctor, but pushing past this for your own peace of mind can help you rationalize your thoughts.
  • Speak With A Mental Health Professional – Talking with a therapist can help you compartmentalize and rationalize your concerns.

The COVID-19 pandemic has caused widespread panic and uncertainty. It has affected nearly every aspect of human life. This includes exacerbating the problems caused by previously diagnosed anxiety disorders and causing others to suffer from new and overwhelming anxieties. Our team of caring and knowledgeable professionals is here to help you create a plan to take back control of your mental and emotional health. When anxieties about our health become unhealthy themselves, it is never inappropriate to ask for help. Our members have access to a wide array of services. At Achieve Concierge, you can get same-day help if you find that the anxieties caused by the COVID-19 pandemic have become too much to bear. We also offer telehealth services to those who are concerned about coming into close contact with others. If you are struggling with COVID anxiety, don’t hesitate, reach out to us by phone today at +1  (858) 221-0344.

 

 

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Messing Up and Owning Up: How Self-Reflection Can Help Us Grow

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Human beings are complicated creatures. We feel, hurt, love, and struggle to understand both the world around us and our fellow humans. This process is made more challenging by mental and emotional issues, substance abuse, and the circumstances of our lives. We may take our work home to our spouses, take out our frustrations on people who care about us, or do wrong by others. Owning up to these mistakes can often be very difficult, however, doing so allows us to mature emotionally.

The Psychology of Apologizing

Owning up to our mistakes can be difficult for a variety of different reasons. Psychologists and academics note several key aspects of owning up to our faults and mistakes that can cause us discomfort. 

  • Confirmation Bias – Confirmation bias makes it difficult for us to admit fault or wrongdoing because it causes us to only consider evidence that directly supports our prior beliefs and perceptions. When applied to human interaction, this can make apologizing difficult. If a friend says that you upset them or did them wrong, you may have the intuitive knee-jerk reaction, where you are either absolved of guilt or were the wronged party yourself.
  • Cognitive Dissonance – Cognitive dissonance occurs when a person holds two opposing beliefs. In human interactions, this can cause problems when you refuse to accept a friend or loved one’s version of events. They may see an action you committed in a harsher light than you do, and so you internalize your version of events despite having been told differently.

Both of these intuitive psychological responses can make it difficult to admit fault. However, in order for us to mature emotionally and to work on ourselves, we must find it within ourselves to admit when we are wrong and reject these emotional impulses. 

What Makes it so Hard to Apologize? 

Rebellion, persistence, and going against the grain are all hardwired into both our culture and our brains. American Social Psychologist Carol Tavris writes in her book “Mistakes Were Made (But Not By Me)” that “Cognitive dissonance is what we feel when the self-concept — I’m smart, I’m kind, I’m convinced this belief is true — is threatened by evidence that we did something that wasn’t smart, that we did something that hurt another person, that the belief isn’t true.” 

Other psychologists have noted that our ego and our tendency to try and maintain power within our relationship dynamics makes it even harder to apologize and admit fault. In 2012, the European Journal of Social Psychology published a study that found that refusing to apologize can have immediate psychological benefits to the accused. Refusing to apologize may feel intuitively good as it allows us to maintain power in a given situation and boost our ego in the process. 

However, these immediate gains can easily have diminished returns. If you routinely refuse to admit fault, you may end up pushing away loved ones in the process. Learning how and when to say sorry is something that many people struggle with, but it is possible. 

Steps to Saying Sorry 

As we go through our adult lives, we are inevitably going to wrong others and cause people harm. Making mistakes is a part of being an adult and entering the workforce. There are key steps we can take to avoid invalidating a person’s lived experience, even though doing so may give us an ego boost in the process. 

  • Active listening – If a friend or loved one is trying to explain to you how you hurt their feelings, try to avoid the intuitive response of entering “defense mode” where you try to explain your side or rationalize your behavior. Active listening is a process where you absorb what is being said and take all issues and concerns into account. It is also important to try and avoid passive listening, which is when you are allowing the person to speak but just waiting for your turn to respond instead of absorbing what they are saying
  • Avoid intuitive invalidation –   “Defense mode” may be an intuitive response for many of us. When confronted with an issue, you might feel that your knee-jerk response is to feel attacked. This may cause you to try and shut down what the other person is saying, which can exacerbate the issue at hand and prevent it from getting resolved. Listening, learning, apologizing, and working on the behavior can prevent it from happening again in the future.

Appropriate Apologies and Overapoligizing 

The whole of this article is not to say that we should over apologize and say we are sorry every time something happens. This can also cause its fair share of problems. Knowing when you are genuinely in the wrong or if you are apologizing as an intuitive response even though you are the wronged party takes some time to iron out. 

Human interactions are complicated. When struggling with our mental and emotional health, sometimes we make mistakes and hurt those closest to us. The first challenge to true emotional maturation and growth is knowing when to apologize. Sometimes it helps to just listen and absorb what your friend or loved one is saying. Avoiding these uncomfortable situations may give us an ego boost at the moment, but over time, this can strain our personal relationships. Talking about these issues with loved ones and family members can be difficult, that’s why we at Achieve Concierge are here to help you grow. Our team of professionals tailor treatment plans to each one of our members so they can grow and learn to love themselves. If your interpersonal relationships are strained, reach out to us for help today. Our members have a variety of treatment options to choose from. You can reach us by phone today at +1 (858) 221-0344.

Staying Happy: The Science of the Silver Lining

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If you struggle with mental illness, unresolved trauma, or a substance abuse disorder, you may find yourself asking the following question: “Why can’t I just be happy?” You also may find that you hear the phrase “Just cheer up!” from friends or family when you are struggling with your mental health. Happiness, cheering up, looking on the bright side, or searching for the silver lining can all feel like fool’s errands when we are in the throes of a mental health crisis.

Some academics and scientists have dug deep into the factors that contribute to our potential level of happiness. What they have found centers heavily on our environment, our genes, and how we spend our free time.

The “Formula for Happiness” 

Dr. Jonathan Haidt is a psychologist and professor at New York University. He studies human interaction, happiness, ethics, and how human beings struggle with both internal and external complications. In his book “The Happiness Hypothesis” he covers many of these topics. One of the central themes of this work is the “formula for happiness.”

Jonathan Haidt argues that happiness (H) is contingent upon our biological set point (S) plus individual circumstances (C) plus our voluntary mental and physical activities (V.) So the formula would look something like this:  H = S + C + V

Our biological set point is can be seen as the sum of a myriad of genetic factors that contribute to our potential level of happiness. Our individual circumstances are those conditions that we live in, like our environment, our jobs, and the company we keep. Lastly, our voluntary mental and physical activities are those hobbies and activities that we participate in that make us happy or bring us peace — things like meditation, sports, art, and music.

How the Formula Works 

According to Dr. Haidt, humans exist on what is referred to as a “hedonic treadmill.” We are constantly striving to make ourselves happy through our work, hobbies, and things we own. What Dr. Haidt argues is that our level of happiness once we achieve thing X or buy thing Y is reduced because we have achieved in that task or attained that thing. So we get back on the “treadmill” again in order to work towards another form of happiness.

The formula that Haidt created argues that our level of happiness isn’t just contingent upon biological, material, or activity-based factors. All of these factors work together to determine our happiness level. Our happiness level may have a limit, but we can reach that threshold by enriching our lives in various ways. We can work towards increasing the quality of living and our material conditions. We can spend our free time doing activities that bring us joy. We can increase our biological happiness set point through things like cognitive behavioral therapy and medication.

Haidt argues that a higher level of any one of these things is not enough to bring us happiness. For example, a child born into wealth may have more opportunities than a child born into poverty, but if the wealthy child is neglected by his parents, his set point (S) is diminished. Inversely, the child born into a loving home that struggles to make ends meet may have a higher level of emotional intelligence, but the trauma that comes with living in poverty will alter their circumstances (C) and, potentially, their set point (S).

Applying Haidt’s Happiness Hypothesis to Our Lives 

If we assume that Dr. Haidt’s assessment is at least partially correct, how do we apply this knowledge? When we struggle with our mental and emotional health, it can sometimes be difficult to compartmentalize the things that make us either happy or miserable. We may lose interest in the things that bring us happiness (the V in Haidt’s formula). We may struggle with our jobs due to our mental health and thus our circumstances are made worse in the process.

If we try to compartmentalize each variable in the equation, we can tackle the aspects of our lives that make us both happy and miserable. We can accept that, due to the circumstances of our births and childhoods, we may have a set level of happiness that we are able to reach. However, we can reach that threshold and push past it by working to enrich our lives in different ways. This can be difficult, however, if we plan ahead and give ourselves a blueprint for success, it can be made easier. Sometimes when we are suffering, a way out of a rut can seem impossible. Happiness suddenly becomes a million miles away. Working to compartmentalize our individual “happiness variables” can allow us to enjoy the time that we spend in happiness, and to better cope during the times that we aren’t happy.

As we spend our lives on the hedonic treadmill, the silver lining can be easier to find if we know what to look for.

Happiness can, at many times in our lives, seem fleeting. We may lose interest in our hobbies and our friends. Our work may suffer and our homes may become cluttered. However, if we work to compartmentalize the individual variables that contribute to both our happiness and misery, we may find that the silver lining is easier to see. At Achieve Concierge, we strive to help our members find meaning and happiness in their lives. If you struggle with mental and emotional disorders, substance abuse disorders, or just need someone to talk to, our team of trained professionals is here to help. Our members have access to a wide array of services that range from therapy, medication regimens, and Transcranial Magnetic Therapy. If you find that you feel constantly exhausted, unhappy, and feel as though there is no way out, we at Achieve Concierge want to help you find one. Don’t wait or hesitate, contact us today at +1 (858) 221-0344.

Tragedy on Demand: Taking Time Away From the News and Social Media

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Tragedy seems to be everywhere today. COVID-19, wars, famine, economic despair, and the troubles of our own personal lives compound and can cause us a lot of depression, anxiety, and discomfort. We are also more connected to each other than ever before. With each technological progression, the world grows smaller and smaller. We know the ins and outs of political strife, economic downturn, and war in countries miles and miles away. We are inundated with alerts, notifications, pings, and dings that inform us of every new terrible occurrence the world over. This can cause us a great deal of pain and discomfort, as we are powerless to right the wrongs of the world despite being made aware of them. This is why it is critical to your mental health to know when to disconnect now and then from the stream of tragedy that seems to permeate every aspect of our modern lives. It may seem cold and callous, but it is imperative to your well-being to know when to unplug.

Timelines, Tragedy, and Misery 

As smartphones become more common in both the developed and developing worlds, many people turn to social media for news, connecting with friends, finding jobs, or just as a cure for boredom. The connection between mental health and our use of social media has been well studied by scientists for over a decade now. Studies within the last 18 months have also shown that a constant stream of tragedy in the news is also bad for our mental health.

The connection between tragic news and its effect on our collective mental health is not new, however, what researchers have been studying over the last decade is the effects of the consistency with which such news is delivered. Before the invention and widespread use of smartphones, the news was primarily consumed at home through television or newspapers. Now, we carry the pains and struggles of the world right in our pockets. Because many of us are connected with our smartphones, unplugging and disconnecting can often be difficult. However, researchers have found that it is beneficial to our emotional health if we occasionally find the time and will to do so.

The Reality of Smartphone Addiction 

When you think of addiction, what comes to mind? For many of us, we think of things like alcoholism, substance abuse, and gambling. There is another very prevalent and often overlooked addiction that causes a lot of stress and strife for many people: smartphone addiction. Because many aspects of our personal and professional lives are now tethered to our smartphones, we find ourselves constantly exposed to global tragedy, loss, and despair. Not only that, research has shown that every time we receive a like, notification, or message, our brains deliver a rush of dopamine, a neurotransmitter involved in the brain’s reward system. How can you take a break from something that has become so integral to modern life while also giving your brain a little happiness boost? Our emails, work schedules, rent portals, and bills are now tethered to a device that also informs us of every new tragedy, every minute of every hour.

The short, hard answer is this: if you find that you are feeling hopeless about the problems of the world and that you are constantly scrolling and scrolling reading sad, tragic stories that span the globe, you may need to take a break from your phone.

Disconnecting and Reconnecting 

Setting boundaries with yourself is one of the many tools at your disposal when you are trying to work through emotional issues, addictions, and mental health crises. One of the ways we can set boundaries with our use of our phones is finding the time to disconnect from the digital world and reconnect with the real world around us. If you are constantly on your phone and feel depressed, anxious, and hopeless about the tragedies of the world, there are ways to healthily disconnect and “unplug.”

There are apps, like Screen Time for Apple, that track your daily usage. You could start by setting a limit for your daily use that is less than what you use normally. Some people find that going for a hike or a walk outdoors and leaving their phones at home allows them to take a short break without committing long-term to completely disconnecting. Others have found that if you can afford it, going on a vacation and leaving your phone at the hotel while you explore the city is a great way to alleviate the initial anxiety that can come on shortly after trying to limit your phone use.

Whatever your tactic may be, it is important to remember that it is okay to disconnect from tragedy on demand. It is not callous, cold, or apathetic to put your emotional needs first.

Consuming a seemingly never-ending stream of tragic news stories and updates can take a toll on our mental and emotional health. If you already suffer from mental and emotional disorders, having constant access to this type of media can exacerbate these issues. This is made worse by the fact that many aspects of our personal and professional lives are tethered to our smartphones. If you find that you are constantly scrolling and it is causing you distress, misery, and anxiety, we at Achieve Concierge are here to help. At Achieve Concierge, we pride ourselves on offering our members a wide array of on-demand mental health services. We offer comprehensive, tailored treatment plans for adults, teens, and children. From cognitive-behavioral therapy to same-day mental health services for members, our team of caring professionals is here to help you. Please do not wait or hesitate, contact our team Achieve Concierge by phone today at +1 (858) 221-0344.

Joyful family of four sitting in the back of an SUV

Hope for The Holidays: Mental Health and The Holiday Season

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For many people, the holiday season is a time of celebration, relaxation, and quality time spent with family and friends. For others, the holiday season can drum up uncomfortable feelings and triggers. The holidays can also place us in sensitive environments around people that we may not want to speak to for the sake of our own health and well-being.

If you’re struggling with your mental health or are working through substance abuse issues, the holiday season can be a particularly troubling and difficult time. Fortunately, with proper planning, they don’t have to be. There are steps we can take and things we can keep in mind to prevent us from encountering harmful triggers and upsetting environments.

The Pressure to Be Joyful 

According to a study conducted by the National Alliance on Mental Illness, 64 percent of people surveyed found that the holiday season exacerbated their mental illness. There is both a cultural and societal pressure to be joyous, happy, and cheerful among large groups of people this time of year. For some, this can be a daunting task. People struggling with Seasonal Affective Disorder may find themselves moving towards depression. Others may have anxiety about coming into contact with family that they do not have healthy relationships with, which can be uncomfortable.

No matter which camp you fall into, it is important to remember that your apprehension, anxiety, and feelings are valid. Family relationships are often extremely complicated. While it may be the case that in some cultures, cordialness and civility during the holidays are obligatory; you are not required to put yourself in situations that cause you stress. Planning can greatly reduce the discomfort that comes with being in large groups. If you know a person who has caused you harm in the past will be present at a certain event, you can avoid that event in favor of another. How other people interpret your absence is secondary to your own mental health.

Financial Burdens and Obligations 

The holiday season can be particularly stressful for people that are struggling to make ends meet. Between travel, gifts, lodging, and taking time off of work, the financial pressure to be present at holiday events can worsen anxiety caused by a lack of funds. If you find that you have a packed calendar but you are worried about money, it is important to remember that you are well within your rights to excuse yourself from certain gatherings and events for the sake of your mental health.

Loneliness and Loss During the Holidays 

Some people struggle with the burden of the pressure that comes with being present around family and large groups, and others struggle with feelings of loneliness and loss during the holidays. It is important to try and remember that with every holiday season comes the opportunity to make new memories. Coping with loss and loneliness in a healthy way can be incredibly difficult, especially during the holiday season, but it is not impossible.

Making new, happy memories is a fundamental part of the grieving process. If you can, take some time during the holiday break and treat yourself with kindness and care. Remember to keep your healthy habits and coping mechanisms during the holiday season.

Sobriety and the Holiday Season

A litany of factors come into play that can make recovery particularly difficult during the holidays. Changes in routine, holiday parties, and potentially uncomfortable gatherings are just a few of the circumstances that may trigger you. Despite all this, it is important to remember that relapse is not an inevitability or something to be expected during the holidays. There are many things you can do to keep yourself healthy and well.

If you are traveling for the holidays to meet with family, it is important to plan ahead. Keeping yourself away from potentially triggering places like bars and house parties is one potential tactic. It is also important to know how to avoid alcohol if it is offered by someone who doesn’t know you are in recovery. You could say “No not for me thanks, I have a big day planned tomorrow.” Sometimes it helps to have a non-alcoholic beverage in hand, so when someone offers you a drink you can give them a little tip of the glass. “Already got one, thanks!”

Conversations with strangers and family about sobriety can be difficult, but that’s okay! Your journey to recovery is your journey, and you don’t have to elaborate or explain if you do not feel compelled to.

There are many reasons why the holiday season can be particularly difficult for those who struggle with mental and emotional health issues as well as substance abuse issues. Whether it’s finances or family relationships, you can face the holiday season knowing that you have the strength and will to make decisions that are healthy for you.

For many, the holiday season can be a time of stress and discomfort. Being around large groups of people with potentially complicated relationships can be triggering. There is societal and cultural pressure to be joyous and cheerful during the holidays, but often for those that struggle with mental health and substance abuse disorders, this can be difficult. If you are feeling anxious about traveling or depressed and lonely during the holidays, we at Achieve Concierge are here to help you. Our team of professionals and experts is here to help our members with comprehensive plans for health and recovery that are tailored to their individual needs. We offer a variety of services to our members. Some of these are same-day services for mental health crises, telehealth services for those concerned about COVID-19, and many others. If you feel you need to speak with a professional, do not hesitate. Contact us today at +1 (858) 221-0344.