June 2022 - Achieve Concierge

Learning to Recognize Your Anxiety Triggers

June 28, 2022/0 Comments/in Anxiety /by Achieve Concierge Staff

Anxiety is a very common mental health disorder that affects many people throughout the world. Regardless of race, age, gender, or background, it can affect anyone. Even if you are receiving treatment for your anxiety, there are likely still going to be days from time to time when you feel anxious. Sometimes these feelings may seem to come out of nowhere or sneak up on you. When they aren’t dealt with properly, they can spiral out of control. This is why it is so important to be able to recognize what triggers your anxiety and how to deal with the feelings associated with them.

Physical Health Concerns

Some people obsessively worry about their own physical health and the physical health of those they care about. Even though they may be primarily healthy, they may get unnecessarily concerned over every little symptom they may experience. They may search for different symptoms online and convince themselves that they are suffering from some serious health condition when they’re really not. This can cause anxiety and cause physical problems as well, like trouble sleeping and eating.

If this is something that you struggle with, make sure to avoid searching symptoms online but instead talk to your doctor about your concerns. They can help to put your mind at ease. In addition, ensure that you are doing everything possible to take care of your body by getting enough sleep, eating nutritious meals, and exercising regularly. This can help reduce health-related anxiety.

Work-Related Concerns

Many people work in high-stress work environments where they are expected to keep up with a multitude of different responsibilities at once. Some people may have trouble coping with this stress. They may have irrational fears of failing, letting their team down, or letting an important task slip through the cracks.

If you’re struggling with work-related anxiety, it is important to learn healthy stress management techniques. For example, this may include deep breathing, taking breaks throughout the day, journaling, or practicing yoga.

Social Environment Concerns

Social situations or large gatherings trigger many people who struggle with anxiety. They may worry that they will be judged or will embarrass themselves in some way. This may even keep them from wanting to socialize at all.

If this is something that you deal with, consider taking a friend with you when you are attending a social gathering. Being able to show up at the same time and know that you’ll have someone by your side throughout the event can help ease your anxiety. It may also help to work with a professional to learn coping mechanisms for this type of social anxiety.

Financial Related Concerns

Finances are often the most common triggers for stress and anxiety. For some people, even talking about money, bills, or debt can be extremely triggering. They may obsess over every dollar they spend, check their bank account constantly, and worry about receiving unexpected bills.

Having a decent saving in the bank can help ease financial-related anxiety. If this is an anxiety trigger for you, you may consider working with a financial advisor who can help you practice good money management practices. They can also help you come up with a budget to ensure that your money is going to the right things. By practicing good financial habits, you can begin to save money.

Public Speaking Concerns

Many people dislike public speaking and may stress out over it. However, for some people, even the thought of having to get up and talk to a group of people can be terrifying and can send them into extreme anxiety. The truth is that just about everyone will have to engage in public speaking at some time or another, whether it be for work or a school project. Thus, it is important to learn how to cope with this type of anxiety.

If this is something you struggle with, consider writing out your speech ahead of time and practicing in front of family and friends. Having this practice in front of people you’re comfortable with, and knowing they are not going to judge you, can help you to become more confident. They can also help provide you with positive reinforcement so that you go into the speaking event feeling reassured and confident in your own abilities. If you don’t want to practice your speech in front of family or friends, you could practice it in front of a pet or even in front of a mirror. You may find that the more you engage in public speaking, the less afraid of it you become.

Anxiety is a very common disorder that many people experience throughout the world. It can affect anyone, regardless of race, gender, age, or background. Even if you’re undergoing treatment for your anxiety, you may still struggle on certain days. That’s why it is very important to learn to identify what your anxiety triggers are and learn how to cope with them. Some of the most common triggers are health concerns, work concerns, financial concerns, social environment concerns, and public speaking concerns. You can find relief by learning healthy stress management concerns, practicing self-care, and working alongside a mental health professional. At Achieve Concierge, we have helped countless patients achieve better overall mental health and begin living happier lives. We want to help you too. If you are struggling with your mental health, reach out to our team today at (858) 221-0344.

The Benefits of Practicing Self Care

June 21, 2022/0 Comments/in Addiction /by Achieve Concierge Staff

Self-care has become a more common term in recent years and can mean something different depending on who you ask. In general, practicing good self-care means taking the necessary steps on a daily basis to promote one’s own strong mental, physical, and emotional health. This can help you to better deal with stressful situations and keep a level head when facing obstacles in daily life. Proper self-care can even help alleviate the symptoms of or prevent mental health problems like anxiety and depression. If self-care is a relatively new concept to you, you may consider learning more about its benefits and the different ways you can implement it into your life. It’s important to remember that self-care is about what is effective for you, and what may benefit others may not benefit you. It is all a matter of finding practices that are the best fit for you.

Practicing Self Care in Regards to Mental Health

Do you regularly feel stressed or have a hard time coping with personal or professional challenges? Perhaps your stress is beginning to affect your ability to fall asleep at night, or it is leading to mental health problems like anxiety and depression. If your mental health is affecting your ability to function on a daily basis, the most important self-care decision you can make for yourself is to speak with your primary care physician. They can help provide a diagnosis if you are, in fact struggling with a mental health disorder. They can also prescribe medication if they deem it to be necessary, as well as connect with a therapist you can speak with. Many people view attending therapy on a regular basis as a form of self-care because it can help them work through their different emotions and learn how to better deal with stress. Some additional ways to practice self-care in regards to mental health include:

Practicing yoga or some other form of meditation
Working through your emotions through journaling
Taking a break from social media or other forms of technology
Listening to positive, uplifting podcasts or reading uplifting books
Spending time around supportive people and putting distance between yourself and those who jeopardize your mental health
Saying “no” when you’re asked to take on more responsibilities than you’re comfortable with
Saying “no” to social situations when you feel like you need time to rest and be alone
Asking for help when you need it
Listening to calming music
Spending time with a calming animal
Getting out into nature where there are fewer distractions

Practicing Self Care in Regards to Physical Health

Many people don’t realize the strong connection that exists between mental and physical health. If you’re not taking care of your physical health, your mental health will quickly begin to suffer as well. Here are some examples of how to practice self-care when it comes to physical health:

Make sure that you’re getting good quality sleep on a regular basis
Getting your body moving daily, whether it be through working out a the gym, taking a walk, hiking, dancing, playing a sport, or simply stretching.
Eating well-balanced meals that are rich in nutrients
Avoiding foods that are heavily processed or full of sugar
Visiting a doctor at least once a year and getting bloodwork done to ensure your body is functioning normally
Avoid tobacco products
Make sure you’re staying hydrated by drinking plenty of water
Limit your caffeine intake

Practicing Self Care in Regards to Emotional Health

Emotional health is often one of the aspects of overall health that we neglect the most. We may be so busy keeping up with the responsibilities of day-to-day life that we don’t really take the time to take into account how we’re feeling or what sort of mood we’re in. A big aspect of self-care in regards to emotional health is making the time to do things that make us happy. Some additional examples include:

Setting healthy boundaries with others.
Learning how to be self-forgiving
Allowing yourself to let go of things that no longer serve you
Give yourself a break when you need it.
Make time each day to do something you enjoy, even if it’s something simple like reading a chapter of a book or watching an episode of your favorite show.
Keeping a mood journal so you can track how your emotions fluctuate over time
Writing down three things you’re grateful for each day
Learning how to focus on the positives in life
Learning how to treat yourself after a hard day or an exceptional accomplishment
Learning effective coping skills

Self-care is a broad term and can mean something different from person to person. In general, this concept refers to taking the necessary steps to protect and improve your overall mental, emotional, and physical health and well-being. There are numerous benefits to this practice, and it can even help reduce stress and prevent mental health problems like anxiety and depression. Some ways to practice mental health self-care include journaling, therapy, and practicing meditation. Additionally, some ways to practice physical self-care include eating nutritious meals and exercising frequently. Finally, some ways to practice emotional self-care include taking the time to do activities you love, letting go of things that no longer serve you, and practicing gratitude daily. At Achieve Concierge, we want to help you reach your best possible mental health, and we want to start today. Call (858) 221-0344 today to learn more.

How to Get Out of a Slump

June 18, 2022/0 Comments/in Addiction /by Achieve Concierge Staff

It can be challenging to stay motivated and in a positive mood all the time. It can be especially hard if you’ve recently experienced a lot of disappointments, setbacks, or failures. These periods of low energy and lack of motivation are often referred to as slumps. They can last anywhere from a few weeks to a few months. It is normal to experience a slump in life. The key is being able to recognize that you’re in one, pinpoint what factors may be causing it, and take the necessary steps to get out of it. Just remember that this feeling is temporary, and you can regain your motivation and zest for life again.

Common Causes for Experiencing a Slump

There are a lot of factors that can potentially play into a slump. Some of the most common ones include:

#1.) Not getting enough sleep regularly. Poor sleep can lead to trouble focusing, poor concentration, and low energy, which can play into your ability to keep up with your daily responsibilities.

#2.) Eating poorly on a regular basis. Eating too much sugar/processed foods or not eating regularly enough can lead to drops in energy. Without the energy necessary to get through the day, it makes sense that an individual would suffer from low motivation.

#3.) Being overworked either at home or professionally. When an individual is overworked, whether in a professional or personal environment, they are often set up for failure. They are unable to devote their full attention to each task, and things can start to fall through the cracks. This can certainly lead to a slump.

#4.) The individual isn’t getting enough time to practice self-care. Self-care is essential for good mental health and without it, a person’s motivation can begin to suffer.

Getting Out of a Slump

If you think you’re currently going through a slump, consider following these steps to get out of it:

#1.) Take the time to acknowledge what you’re experiencing. Ignoring it won’t make it go away. By first acknowledging that there is a problem, you are one step closer to fixing it.

#2.) Take the time to accept how you’re feeling. Remind yourself that this is just a temporary feeling, and it will eventually pass. Accepting that you’re in a slump is not admitting defeat. It can be the beginning of getting out of o one.

#3.) Spend some time reflecting on how you’re feeling and try to figure out why you’re feeling this way. You may find you’re dealing with some emotions you weren’t even aware of, such as anger, frustration, resentment, or guilt. You may find it helpful to discuss your thoughts and emotions with a therapist or a trusted friend. If you are not comfortable doing this, you may find it helpful to do some journaling which can be a great way to get your thoughts out onto paper and begin to sort through them.

#4.) Give yourself a break if you need one. Moving at a fast pace all day long and constantly trying to keep up with multiple responsibilities can wear a person down. Consider taking a mental health day or even a week if you need it. This can allow you time to reset, recharge, and gain some motivation back.

#5.) Make a list of the things that make you happy. They can be simple things such as reading a book, having coffee with a friend, playing a certain sport, or even watching an episode of your favorite television show. Once you have this list, look at your schedule and consider different ways to work these activities into your day-to-day lives. By making sure to incorporate the things that bring you joy into your day-to-day life, you may quickly find your slump disappearing.

#6.) Practicing self-care regularly. Oftentimes, we are so busy taking care of responsibilities or even taking care of other people that we don’t take time to take care of ourselves. Try fitting self-care into your daily life, even if it is nothing more than 15 minutes or so. Self-care is doing whatever provides you with contentment and energy. It may be spending time out in nature, practicing yoga or some other kind of meditation, or doing some journaling.

#7.) Work on re-training yourself to think more positively. Try to be aware of what negative thoughts you have on a regular basis. Whenever you find yourself having these thoughts, replace them with something positive. For example, whenever you have the thought, “I can’t do this,” tell yourself, “I’m strong and capable of accomplishing hard things.”

It is very difficult, if not impossible, to stay motivated, energized, and have a positive mindset at all times. If you’re overworked, have recently experienced a particular setback, or simply haven’t been taking the time to attend to your own needs and happiness, you may find yourself in a slump. You may be simply gliding through life without really taking the time to access how you’re feeling mentally and physically. If you’re experiencing this, it is important to acknowledge the problem and spend time reflecting on how you’re feeling. It can also help to give yourself a break if you need one and consider how you can work in more activities that bring joy into your daily life. Remember that this feeling is temporary, and it will pass. At Achieve Concierge, we want to help you achieve your best possible mental health. Call (858) 221-0344 to learn more.

Identifying the Signs of a Toxic Friendship

June 15, 2022/0 Comments/in Mental Health /by Achieve Concierge Staff

At certain points in life, you may find that you are in a friendship that no longer positively serves you. Perhaps you find your friendship with this individual to be exhausting, one-sided, or simply bad for your mental health. This individual may or may not even be aware of their behavior or how it affects you. It is important to be able to recognize the signs of a toxic relationship and know how to address this issue with the individual properly. They will take what you’re saying to heart in a perfect world and make the necessary changes to fix the friendship. However, if their behavior continues or it is beyond the point in which you can see repair being possible, it may be time to cut ties with this individual for the sake of your mental health and well-being.

The Most Common Signs of a Toxic Friendship

A friendship can become toxic suddenly or can occur slowly over time without you even realizing what’s happening. While a friendship can become toxic in a variety of different ways, these are some common signs to look out for.

#1.) The friendship is all about them. Does your friend frequently dominate conversations by talking about their problems without taking the time to ask how you’re doing? Perhaps you try to work yourself into the conversation but find that the individual often shifts the conversation back to them. Or maybe you find yourself constantly having to give them advice without ever receiving any in return. This is referred to as a one-sided friendship, which can become very exhausting. It involves pouring a lot of yourself into the friendship without ever really gaining anything.

#2.) They don’t respect your boundaries. Does your friend frequently try to pressure you to do something you don’t want to do? This can range from something severe like encouraging you to engage in criminal activity to something more subtle like pressuring you to go out when you’d really rather stay home and rest. They may also cross your boundaries in other ways, like by borrowing your things without asking, coming over unannounced, or doing things around you that make you feel uncomfortable. While these things may not seem like that big of a deal, they can begin to take a toll on you over time. Additionally, when this behavior is not addressed, it can often worsen.

#3.) They don’t respect your relationships with other people. Does your friend get hurt or annoyed when you spend time with other people without them? Perhaps they try to isolate you from your family or friends by speaking badly about them or taking steps to strain these relationships. This is one of the most serious signs of a toxic friendship.

#4.) They constantly criticize you. Some toxic people try to disguise their unwanted criticism as helpful advice. They may frequently tell you things you need to change about your appearance or minimize the success that you experience in life. They may simply put you down on a regular basis and cause you to feel poorly about yourself. They may project their insecurities onto you. In time, this can lead to poor self-esteem.

#5.) They talk about you behind your back. If you ever catch your friend talking about you behind your back to other people, it is a major sign that they cannot be trusted. While they may apologize the first time that they get caught, there is a good chance they will do the same thing again.

What’s Next?

If you’ve recognized that you are in a toxic friendship, your first step is to have an honest conversation with your friend. Sit down with them in a secure environment and calmly tell them how their specific behaviors make you feel. Explain to them what your boundaries are and what you feel needs to change if the friendship is to go on. Try to keep level-headed and avoid getting angry or emotional. It can be helpful to plan out what you’re going to say ahead of time so you don’t end up saying something you don’t mean.

If the individual does not take your feelings seriously and does not want to make a change, it may be time to consider ending your friendship with them or at least putting distance between yourself and them. It can be not easy to let go of a friend, especially if you have been friends for a while. However, it is important to do the right thing for your mental health.

Not all friendships are healthy and positive, and you may find yourself falling into a toxic friendship without even realizing it. Toxic friendships can develop suddenly or slowly over time. Some of the most common signs of a toxic friendship include a lack of respect for your boundaries, constantly talking about themselves and their problems, a lack of respect for your other relationships, and constant criticism or gossiping behind your back. Being in a toxic friendship can be damaging and can take a toll on your mental health. If this is your current situation, take the time to talk to your friend about how you are feeling. If they are a true friend, then they will change. If they don’t, it may be time to consider ending the friendship. At Achieve Concierge, we want to help you start living your best life. Call (858) 221-0344 today to learn more.

How to Learn and Grow From a Mistake

June 12, 2022/0 Comments/in Mental Health /by Achieve Concierge Staff

During different parts of our lives, we are bound to make mistakes. It’s part of what makes us human. Mistakes can range from small regrets to more serious incidents that may damage our reputation or strain a relationship with a loved one. The key is to learn and grow from our mistakes and not allow them to hold us back. Some people obsess over past mistakes and allow these mistakes to prevent them from moving forward. They may replay the incident repeatedly in their mind and agonize over what they should have done differently. As time goes on, this can lead to low esteem and mental health problems. It’s essential to recognize the benefits of learning from mistakes and eventually letting them go.

The Importance of Learning from a Mistake

Just as it is important to not dwell on mistakes for too long, it’s also important to learn from them instead of pretending as if nothing ever happened. Some examples of why learning from mistakes are so important include:

It decreases our likelihood of making the same mistake again
It helps us better understand other people’s perspective
It helps restore trust within relationships that may have been damaged
It can help us increase our knowledge of how to handle stressful or combative situations
It can help to avoid self-sabotage
It can increase one’s attention to detail

The Steps to Learning and Growing From a Mistake

If you feel yourself holding onto a past mistake and struggling to know how to let go, consider trying out the following steps.

1.) Acknowledge the mistake. If you’ve done wrong, the best thing you can do is admit it right away, either to yourself or to others, if what you did cause them any harm. By apologizing right away, you are showing others that you truly regret what you did, recognize the harm you caused, and want to improve upon yourself so you can do better. The longer you wait before apologizing, the more hurt you can cause.

2.) Take the time to analyze your mistake. There may have been factors leading up to the mistake that could have been avoided in many cases. For example, maybe you missed an important deadline because you forgot to check your calendar or put a reminder on your to-do list. Or perhaps you lashed out at someone because you allowed your stress to build up instead of taking steps to calm yourself down more positively. Analyzing your mistake helps you recognize what you need to do differently to avoid the same thing happening again in the future.

3.) Don’t be afraid to ask for feedback from others. No matter what mistake you make, you are not the first to have done it. Consider reaching out to a friend, colleague, or trusted mentor and asking them for advice regarding how to avoid making this sort of mistake again. They may be able to relate to your struggle more than you would expect.

4.) Try to find the lesson within your mistake. For example, if you are late for an important meeting, you may need to establish better time management by waking up earlier or setting a more strict routine for yourself. Or, if your mistake was that you lost your patience with someone you care about and said hurtful things, you may need to work on your communication skills or look into better ways to cool yourself down.

5.) Decide what specific actions you’re going to take to avoid making the same mistake again. This should include concrete steps that you’re going to take to make a change.

6.) Reflect on what progress you have made. After you have implemented these changes, consider what’s working and what isn’t. What positive experiences have you had since deciding to make these changes? You may want to track your progress by keeping a journal or simply reflecting with a friend.

7.) Give yourself a break. Once you have apologized for your mistake, done everything in your power to make things right, and taken the necessary steps to improve yourself, you can begin to move on and let go of the past. Just as you would expect others to forgive you, you must also forgive yourself. Remind yourself that you are only human and that everyone makes mistakes. Try to shift the way you view your mistake and look at it in a positive light. For example, instead of looking at it as something you feel guilt for, look at it as a learning experience that helped to shape who you are.

Everyone makes mistakes at certain points in their life, and some mistakes are likely to be more serious than others. It’s important to learn how to learn and grow from mistakes without allowing them to hold you back or lead to mental health problems. The first step in learning from a mistake is admitting what you did was wrong and apologizing to anyone you heart. You then want to consider what factors played into this mistake and decide what actions you’re going to take to ensure you don’t make the same mistake again. Finally, once you have done everything you can to make amends, give yourself a break and leave your mistake in the past. Remember, you are only human, and mistakes happen. At Achieve Concierge, we want to help you reach your best mental health possible, and we want to start today. Call (858) 221-0344 to learn more.

How to Celebrate the Father or Father Figure in Life

June 8, 2022/0 Comments/in Mental Health /by Achieve Concierge Staff

Father’s Day is right around the corner. Those who grew up without a father, do not have a good relationship with their father, or have lost their father can be a rather sad day. It can be associated with feelings of dread, anxiety, and depression. If you don’t have a father to celebrate this month and typically dread this day, consider how you think about this holiday and try to shift your perception. For example, you may consider doing something to celebrate someone who has been a father figure in your life, whether that be an older brother, uncle, friend, or someone who has supported you. Or, if you are grieving the loss of your father, consider what you can do to honor his memory. Shifting your viewpoint on this day can make all the difference.

Celebrating a Father That Has Passed On

Father’s Day can be bittersweet for those who have fathers that have passed on. They may hurt more than usual to see others spending time with their fathers or sharing photos of them on social media on this particular day. While there may undoubtedly be pain surrounding this holiday, it doesn’t have to be a sad day. Consider what your father was passionate about or liked to do when still alive. Maybe it was playing or watching a particular sport, visiting a certain restaurant, or engaging in a special hobby. You may find comfort in gathering some of your family members or friends and enjoying this activity in your father’s honor. Doing this can take a day that would have been sorrowful and make it focused on something positive. Other ways of honoring a father that has passed on this Father’s Day include:

Volunteering for a charity associated with a cause he cared about
Donate to a charity in his name so that he can continue to live on
Visit his burial site
Create a slideshow composed of your favorite pictures of him and share it with loved ones
Writing a letter composed of everything you wish you could tell him today
Make a scrapbook composed of letters and photographs featuring your dad
Share your favorite stories of him with friends and family
Have a quilt made of clothing or blankets that belonged to him
Cook his favorite meal and share it with someone you care about

Celebrating a Living Father or Father Figure

If you have a living father with whom you’re on good terms, Father’s Day can be a great day to show them how much you appreciate the support they’ve given you throughout your life. This doesn’t have to be your biological father, it could be an individual who has been a father figure for you. Some ideas of how you can celebrate your father on this day without breaking the bank include:

Giving him a card or letter expressing how much you care about them
Prepare a homemade gift for him
Watch his favorite movie or show with him
Join him for a game of golf or whatever his preferred sport is
Prepare him his favorite meal
Join him for a trip to his favorite restaurant
Have your favorite picture of him framed and present it to him
Share your favorite memories you have with him

Taking Care of Your Mental Health This Father’s Day

If you know that Father’s Day is likely to be a difficult day for you and your mental health, it can help you prepare ahead of time. Consider who you’re going to reach out to if you find yourself experiencing a mental health emergency (for example, experiencing a severe panic attack or having thoughts of harming oneself or others.) This person could be your therapist or a trusted family member or friend who can help you work through your emotions. Some other things to alleviate the stress you may consider doing to protect your mental health during this day include:

Taking a break from social media as seeing other’s Father’s Day tributes may be triggering.
Spending some time out in nature with fewer distractions can focus on your well-being.
Take some time to journal to work out the different emotions you’re dealing with
Surround yourself with people that love and support you
Ensure that you’re taking care of your mental health by eating nutritious meals regularly and fitting in exercise
If you don’t have a father figure in your life, consider spending the day celebrating a family member or other individual that has supported you, such as a grandparent, sibling, aunt, or uncle.

Father’s Day is usually intended to be a day to celebrate fathers; it can be a difficult mental health day for those who are grieving the loss of their father or never had a father figure in their lives. You can still celebrate this day if your father has passed on by honoring his memory. Some ideas for how to do this include donating to his favorite charity or creating a slideshow featuring your favorite photos of him. If you suspect that Father’s Day may be a difficult day for you this year, consider taking the time to prepare yourself by scheduling a session with your therapist or reaching out to a trusted friend. It may also help to take a break from social media or take some time to journal. If you are struggling with your mental health, our team at Achieve Concierge can help. Call (858) 221-0344 today.

The Connection Between Sleep and Mental Health

June 5, 2022/0 Comments/in Mental Health /by Achieve Concierge Staff

Most people know how crucial getting regular quality sleep is. Without this sleep, it would be challenging to keep up with daily responsibilities. Not everyone realizes how much of an impact good quality sleep has upon one’s mental health and overall well-being. Having too much or too little sleep can lead to a decrease in one’s mental state. Unfortunately, some mental disorders such as stress, anxiety, and depression make getting the right amount of quality sleep more difficult. This, in turn, can lead to a vicious cycle of not enough sleep and continuous drops in mental health. It is crucial to understand how sleep and mental health are connected and what practices you can do every day to help ensure you’re getting the best sleep possible.

Understanding How Mental Health Disorders Can Impact Sleep

#1.) Stress and Anxiety: If you struggle with high levels of stress or anxiety you may find it hard to fall asleep at night due to racing thoughts or constant worrying. Thoughts about finances, concerns about work, or personal worries may plague you when you lay in bed at night, causing you to toss and turn for a significant amount of time. In particular, people with anxiety disorders often experience trouble going to sleep or sleep disturbances. They may find themselves obsessing over different events that occurred that day or wondering if they should have handled certain situations differently. They may also worry excessively about the coming day and what challenges they may face. Because people with anxiety can have problems getting enough sleep, their condition can get even worse.

#2.) Depression: If you struggle with depression you may sleep too much. It may be difficult to get out of bed in the morning, and you may find yourself taking naps throughout the day or sleeping longer than you originally intended. Many people who suffer from depression look at sleep as an escape. If they struggle with dark or negative thoughts frequently throughout the day, they may look forward to the break they can escape through sleep. However, just as insufficient sleep can cause problems, getting too much sleep can also be an issue. When a person is spending too much time in bed regularly, their daily activity levels are likely to go down. When they’re not getting as much activity as they should, they face a heightened risk of obesity and other physical health problems.

Recognizing Some Other Factors That Could Play Into Sleep Quality

In addition to mental health disorders, some other factors could play a part in the amount and quality of sleep you’re getting. For example:

Physical conditions or being in recovery from surgery or some type of procedure
Having a child that does not yet sleep through the night
Being in an environment where you’re sleep is frequently interrupted
Having a career that requires you to be on-call during the late night or early morning hours
Having a sleep disorder like narcolepsy or insomnia
Being on a specific medication that affects your ability to fall asleep or stay asleep
Dealing with trauma
Experiencing frequent nightmares

Daily Habits to Promote Better Quality Sleep

If you are experiencing regular sleeping problems, one of the most important things you should do is speak with your doctor. In the case that you are struggling with an undiagnosed mental health disorder, they can help provide a diagnosis and can provide prescription medication if necessary. They may also recommend that you speak with a therapist as this can help you work through your emotions and learn better, more effective ways to deal with stress. In addition to traditional treatment, some other things you can do on a regular basis to help yourself experience better quality sleep include:

Stick to a Daily Routine: As much as possible, it is important to try to go to bed at the same time each night and wake up at the same time each morning. Maintaining this schedule can help you maintain a more regimented sleep routine.
Take Care of your Physical Health: Poor physical health can cause one to experience poor quality sleep. Thus, it is important to take care of your physical health by eating nutritious, well-balanced meals every day and avoiding too much sugar.
Stay Active: Having a daily exercising routine can help you feel more tired when you go to bed each night and fall asleep quicker.
Avoid Screens Before Bed: The light from a cellphone or other electronic device can help activate parts of the brain, making it more difficult to fall asleep.

Not having enough sleep can take a major toll on our mental health. Getting good quality sleep each night is extremely important and can have a significant effect on our mental health. Unfortunately, some mental health conditions can actually make it more difficult to experience good quality sleep, creating a vicious cycle. For example, people who struggle with anxiety or high-stress levels may find it difficult to fall asleep and stay asleep at night due to racing thoughts and concerns about what the next day will hold. On the other hand, people who struggle with depression may find themselves sleeping too much to escape negative thoughts. In addition to traditional treatment, maintaining a daily routine and staying active can help promote better sleep. If you’re struggling with a mental health problem, our team at Achieve Concierge can help. Call (858) 221-0344 today to learn more.

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