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How to Boost Your Own Self-Confidence

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How to Boost Your Own Self-Confidence

Do you find yourself struggling with low self-confidence? You are not alone. Low self-esteem can affect anybody at any age or of any background. It can have an impact on your relationships, your career, and even your overall health and happiness. The good news is that even if you have low self-esteem now, there are things that you can do to build it up over time. Before you can do this, you must learn to have a greater understanding of what self-confidence is and what factors go into it. You must also take a look at your life and try to determine what is causing you to have low self-esteem. From there, you can begin taking steps to change the way you perceive yourself.

Understanding What Self-Confidence Really Is

Self-confidence, or self-esteem, has to do with how we view who we are and how capable and worthy we are of accomplishing something. In many cases, it is a skewed version of reality. For example, someone who is very intelligent, capable, and talented can still have low self-confidence despite their known, proven abilities. When someone has high self-esteem they view themselves and their place in life in a positive way. They are typically more resilient and better able to handle stress effectively when it comes their way.

However, when someone has low self-esteem they are more prone to worrying about what other people think of them. They may be exceptionally critical of themselves and will agonize over any tiny flaw. They have a harder time taking criticism from others and may struggle to keep up with the ups and downs of life.

Having good self-esteem is critical for many different reasons. It can impact the opportunities we seek after, the way we allow ourselves to be treated by others, and even the direction that our lives end up taking.

Recognizing the Causes of Low Self-Esteem

There are many things that can cause low self-esteem and it can be drawn from a certain event or circumstances that occurred very early in life. Some examples include:

  • Being criticized or talked down to by a parent, teacher, or another authoritative figure
  • Being belittled by an abuser
  • Going through an unhealthy relationship
  • Physical, sexual, or emotional trauma
  • Being bullied or harassed
  • Growing up with uninvolved parents
  • Growing up with parents that frequently fought or who went through a divorce

Building up Self-Esteem

While it can take time and hard work, self-esteem can be restored over time. The following steps can help you begin to view yourself in a more positive, healthy way.

#1. Work on contradicting the negative thoughts you have about yourself. Pinpoint one of the negative thoughts you frequently have about yourself and look for proof within your life that shows this negative thought isn’t true. For example, if you commonly think “I’m not smart,” look back at successes you’ve had that prove otherwise. Perhaps this is a good grade on a test or earning a college diploma. It may even be helpful to write these successes down in a journal. That way, whenever you begin having that particular negative thought again, you’ll be able to look back on it.

#2. Focus on the positive aspects of yourself. Even if you don’t believe it, there are lots of positive aspects that are unique to you personally. Start looking for them and acknowledging them more often. It could be as simple as a physical trait that you like about yourself or a certain talent you have.

#3. Start changing your inner dialogue. Work on being aware of when you’re having a negative thought about yourself and deal with it before it can spiral out of control. As soon as you realize you’re having a negative thought, replace it with something positive. As time goes on this will become easier and more natural.

#4. Become more aware of who influences you in your life. Are you hanging out with people who build you up or tear you down? If there is someone in your life that is unnecessarily critical of you and is impacting your mental health, it may be time to cut ties with them. Instead, work on surrounding yourself with positive, supportive people. 

#5. Many people begin to feel better mentally when they start taking better care of their physical health. This includes making sure you’re eating healthy meals, exercising regularly, and getting enough sleep. This can greatly impact how a person views themselves. In addition, avoid engaging in excess substance use.

Self-esteem is very important because it impacts so many different facets of our lives. It can affect what opportunities we go after, the direction our career takes, how we allow ourselves to be treated by others, and where our life ends up. Someone with high self-esteem thinks about themselves more positively and is more resilient to stress. If you’re struggling with low self-esteem, it is important to identify the reason. Maybe it is due to a bad relationship or something from your childhood. You can slowly build your self-esteem back up over time by looking for positives about yourself, changing your inner dialogue, getting rid of people who tear down your confidence, and working on improving your physical health. At Achieve Concierge we want to ensure that you are living your best life, mentally and physically. If you’re struggling with mental health, call us today at (858) 221-0344 to learn more about how we can help.

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How to Stay Positive During the Winter Months

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There are a lot of reasons why some people tend to feel a little gloomy during the winter months. The days are shorter, it’s cold outside, and it gets dark early. All the excitement and hustle and bustle that came along with the holidays have passed and many people are heading back to work or school after a long break. It can become a little harder to get out of bed in the mornings and there may seem as if there is less to look forward to. You may be feeling low on energy, unmotivated, and just sad in general. While this time of the year can be tough, there are things you can do to make the most of it and regain your positive mindset.

Finding Things to Enjoy About Winter

Even if winter isn’t your favorite time of the year, you can still work on finding things to enjoy about it.

  • If you live in an area that gets snow, make the most of it. Gather up some friends and go sledding, tubing, or skiing. Finish off the day getting cozy with hot chocolate and a movie night.
  • Visit an ice skating rink, either indoors or outdoors.
  • If you enjoy taking pictures, consider doing your own mini-photo shoot to capture the beauty of new-fallen snow.
  • If you don’t like being outside in the cold, consider picking up a new indoor hobby like knitting, yoga, or painting. You may even consider taking a class to learn this hobby so that you’ll be able to connect with people and may even make some new friends.
  • Make the most of long days spent inside by doing tasks you would typically put off when it’s warm outside. This could mean going through your closet and pulling out clothes you no longer wear, decluttering your home, or finally organizing that junk drawer you always avoid opening. By keeping yourself busy you’ll have a better chance at avoiding the winter blues.
  • Take this time to connect with others. When was the last time you called your grandma? Reach out to those you love in any way you can, even if it means doing so through social media, Zoom, or a handwritten note.
  • It can be helpful during this time to focus on positive things to look forward to. Spend some time planning fun activities that you’ll partake in during the spring and various projects you’d like to accomplish in the new year.

Taking Care of Your Mental Health

If you struggle with the winter blues, making sure you’re doing everything possible to take care of your mental health this time of the year is critical.

  • Speak with a therapist, if necessary. Doing this regularly can help you work through different emotions you may have and learn how to cope with stress effectively.
  • Try keeping a gratitude journal to remind yourself to focus on positive aspects of life and not fall into a spiral of self-pity.
  • Make sure you are eating nutritious meals, exercising regularly, and getting plenty of sleep. When you are taking care of your physical health, your mental health will benefit as a result.
  • Take vitamin D supplements. This supplement can help restore some of the benefits that you would typically be getting from spending time out in the sun.
  • Consider getting a light therapy lamp. This device can be purchased at many stores as well as on Amazon. Its goal is to mimic the effects of the sun on the brain. You simply turn it on and spend about 30 minutes a day sitting close to it. You can do this while reading or while doing your work.
  • Figure out what is draining your energy. There may be certain things that you’re doing daily that are harming your mental health without you even realizing it. Consider when throughout the day you are feeling your lowest. Is it after spending an hour scrolling through social media or binge-watching television? Consider spending that time in more fruitful ways that will make you feel a greater sense of fulfillment. Perhaps, the main energy sucker in your life is a person. They could be someone who is frequently negative, complains often, or talks badly about other people. You may find that their energy is rubbing off on you after you spend time with them. If this is the case, consider limiting the time you spend with them. Try to spend as much time as you can with positive, supportive people who will lift you up.

The winter months can be a rough time for a lot of people. The days are shorter, it is dark out earlier and the excitement of the winter months has passed. It is easy to fall into the winter blues and become depressed and unmotivated. If this is a hard time of the year for you, consider doing little things to make the most of this season. This could be going outside to enjoy the snow by sledding or tubing. If this isn’t your thing, consider taking up a new indoor hobby. During this time be sure you are taking care of your mental health by doing things like keeping a gratitude journal, avoiding negative people, and going to therapy if necessary. When you keep busy, spring will be here before you know it. 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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How to Set Healthy New Years Resolutions

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Every year around New Year it is a popular practice to come up with resolutions to implement into the coming year. For many, this could be to lose weight, save money, or eat healthier. Many people talk about their resolutions, get excited about them, and even write them down. They might start strong during January and may even see a little progress. However, in too many cases people end up giving up their New Year’s Resolutions because they find them too hard or forget them altogether. The reason this happens is that often the resolutions we make are not realistic or specific enough. There are some tricks and tricks you can use to make sure your 2022 resolutions stick and you become the best version of yourself this year.

Why People Make New Years Resolutions

Before you can begin to think about what you want your resolutions for the year to be, you need to decide why you are making them in the first place. If the only reason you’re doing it is because those around you are, or it is simply a tradition that you do each year, you might not truly be motivated to follow through with your commitment. With a new year comes a fresh start and another chance to live your life to its fullest potential. In life, it is easy to become stagnant, stop growing as a person, and simply go with the flow. However, with a new year, we have the opportunity to take stock of our lives and consider what’s going well and what’s not. Even if we think we’ve got it all together, there is always some area in our lives that could use some attention. When making your resolutions this year, consider your mental health, physical health, and emotional health. How do you plan to take care of each of these areas in the new year?

Strategies for Making Resolutions Stick

#1. When you are thinking about what you want your resolutions to be, make sure that they are very specific and concrete. Saying that you want to lose weight is a positive goal, but it is very vague. Instead, think about what specific steps you’re going to take to achieve that goal. Maybe your goal is to try to get 10,000 steps every day, go to the gym fives times a week, or sign up for a mini-marathon. Figuring out these specific steps will make you more likely to achieve your goal.

#2. It is important to track your progress in order to hold yourself accountable. This can be done by using a journal or even starting a personal blog where you document important milestones as you reach them. This can keep you from slacking off and forgetting to put in the work.

#3. Don’t set yourself up for failure by picking out too many different resolutions. This can become overwhelming and stressful. Instead, try to focus on one specific goal and put your energy into that. This will increase your chance of seeing success.

#4. Make sure that you plan how you are going to accomplish your resolution. For example, if your goal is to eat healthier, take time to come up with grocery lists and plan nutritious meals. Once you already have a plan in place, you’ll be more likely to stick to it instead of simply opting for fast food instead.

#5. Make sure that whatever resolution you choose is achievable. Taking small steps towards your goal will make your resolution more sustainable and will ensure a greater chance of success.

#6. Consider what has worked in the past and what hasn’t. If you’ve had the same resolution for the past several years and haven’t seen any positive results, you may need to consider choosing something different.

Ideas for Positive New Years Resolutions

If you’re having trouble thinking of ideas for resolutions this year, these examples may help.

  • Limit your daily screen time
  • Strive to get 8 hours of sleep every night
  • Try to read a new book every month
  • Try one new recipe every week
  • Create a budget for yourself and stick to it
  • Cut back on alcohol or quit entirely
  • Join a club that will help you learn a new hobby
  • Take the stairs instead of the elevator every chance you get
  • Consider going to therapy to work through any issues going on in your life
  • Plan a vacation with your significant other
  • Find a charity and volunteer regularly
  • Keep a daily gratitude journal

With every New Year comes a fresh start and another chance to start living life to the fullest. Do you find yourself making resolutions every year only to never actually follow through with them or see any results? If so, consider your reasoning behind making resolutions. Is it because you truly want to change or is it just a tradition you do every year. If your resolutions never seem to stick, try to make sure that they are realistic, concrete, and achievable. Keep your resolutions limited so you are not overwhelmed or spread too thin. Make a plan and track your progress along the way. Some examples of healthy resolutions include getting more sleep, cutting back on alcohol, and taking the stairs instead of the elevator. At Achieve Concierge, we want to help you start living your best life in 2022. Call (858) 221-0344 today to learn more about the types of services we provide.

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Dr. Shashita Inamdar on the One Girl At A Time Podcast

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The hosts of One Girl At A Time speak with Dr. Shashita Inamdar about mental health and some ways to relieve stress. The wondrous Dr. Inamdar is a licensed physician, and board-certified psychiatrist who has 20 years of expertise in diagnosing and managing various psychiatric disorders and gives us a professional and unique insight on mental health and provides some very helpful tips. Let’s work together to help remove the stigma that surrounds mental health.

One Girl At A Time is a teen podcast FOR girls BY girls WITH girls who talk about a variety of topics that girls deal with every day from leadership to social issues as well as have interviews with amazing women and girls. Created by the organization Mu Delta Alpha, One Girl At A Time is a platform specifically for girls to encourage voices that have yet not been heard. They bring their own table, chair, and voice to inspire and represent girls everywhere.

Reentering the Void: The Emotional COVID Coaster of Lockdowns and Reopens

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The world seems to be oscillating between “bouncing back” and locking down. This back and forth can cause exacerbated stress, anxiety, and depression for introverts and extroverts alike. If you enjoy your space and silence, you may feel a little nervous about heading out to dinner with friends after spending the last 18 months tucked away in your apartment or home. Recharging that social battery can be distressing and can take some time.

Inversely, maybe you’re a social butterfly, and you’re ready to see your friends and loved ones again. However, you’re weighing the desire to experience the world again against concerns about potential variants and enclosed spaces. No matter your personality type, the pandemic roller coaster has been daunting and stressful for everyone.

Uncertainty, Anxiety, and Guilt 

If you’re concerned about going back into the world, you aren’t alone. A study conducted by the American Psychiatric Association showed that nearly half of Americans surveyed felt anxious about returning to “normal life.”

If you find yourself excited about heading out but are cautious about potentially harmful variants or feel you are a little rusty with the small talk, you are one among many. After binge-watching your favorite shows for a year and tossing together late-night recipes you found on Google, the idea of dinner with friends may seem like a Herculean task.

However, humans thrive on social connections. When you pin that biological need against the possibility of getting yourself or others sick, the anxiety and uncertainty compound.

It can also be easy to feel guilty for deciding to go out. Even though the world seems to be reopening in parts of the country, there are many factors you might be mulling over as you try to unwind with friends or family. All of this can exacerbate issues you may be struggling with, but it is essential to remember that you are not alone in feeling this way.

Safely Recharging Your Social Batteries 

Getting an invite from a friend may have filled you with excitement and happiness at one point, but after spending copious amounts of time distanced from others, you may feel as though you don’t have much to say. That’s perfectly natural. Your concerns are not irrational nor illogical; however, it is safe to say that many people feel the same way.

Going out with friends safely may feel challenging at first, but it is essential to your mental and emotional health to spend time with others. Many people are reentering the void with shaky legs, so it’s okay if the topic of conversation sits on how many times you rewatched The Office.

Keeping Tabs On Your Triggers

You may have found yourself struggling mentally and emotionally during the pandemic, and you aren’t alone. Reentering social settings may be difficult at first, but it’s essential to remember that many people are out and about on wobbly legs. If you suddenly feel anxious or nervous upon entering a social setting, that’s completely normal.

Being mindful of the things that cause you to worry or become upset is one of the many things you can do to keep yourself calm when reentering social settings. Your mental health is important. If you’re one of the many Americans living with a mental health or substance abuse issue, the concept of reopens and especially potential lockdowns can exacerbate these issues. However, keeping tabs on your triggers can help you ease back into “normal” life.

Lockdowns, Reopens, and Sobriety 

The pandemic has hit everyone hard in various ways, including those in recovery and struggling with substance use disorder. Several studies over the past 18 months have shown that binge drinking and recreational use of prescription drugs increased. Prolonged bouts of isolation and boredom can be potentially disastrous for sobriety efforts.

The thought of the world reopening may also weigh on your mind if you are in recovery. Many people are flocking to bars and restaurants after long periods indoors. Being mindful of your triggers can help you deal with the potential of being out and around others while they are partaking in alcohol use and the possibility of future lockdowns.

Staying Mentally Healthy in the Midst of Uncertainty 

No matter your personality type or personal struggle, it’s imperative to your overall well-being to try and stay mentally healthy. It doesn’t help when people drone on about staying “positive.” However, we can do our best to be mindful of how we react to both good and bad news and how watching world events unfold 24/7 can impact our minds. We can do our best to compartmentalize what we can control and what we cannot control.

Lockdowns and reopens have been stressful for everyone. Loss, grief, and loneliness can be particularly stressful for you if you already struggle with your mental health. It doesn’t matter if you’re an extrovert excited to be back out with friends and family or an introvert concerned about recharging your social batteries; the pandemic affects everyone differently. You are not alone. If you find that the world’s constant changes are causing you mental and emotional distress, reach out to Achieve Concierge today. Our team of professionals and experts is trained to help you build and maintain healthy habits during stressful times. We are committed to providing the highest level of mental wellness care with personalized service that is second to none. If you feel as though you need to speak with a caring professional, we offer Telemedicine services and same-day services. Achieve Concierge is here to help. Call us today at (858) 221-0344.

5 Warning Signs of a Depressive Episode

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Feeling down from time to time is a normal part of life, but when emotions such as hopelessness and despair take hold and just won’t go away, you may have depression. Depression is a common mental health disorder. An estimated 17.3 million adults in the United States had at least one major depressive episode in 2017.

Whether you have not been diagnosed or have been treating your depression for years, you may still experience a depressive episode. No matter how hopeless you feel when experiencing a depressive episode, you can get help. By understanding the warning signs of a depressive episode, you can take the first steps towards seeking help and overcoming the problem.

#1. Losing Interest in Hobbies and Activities 

Have you ever suddenly, or over a short period of time, lost interest in something you enjoy doing? Maybe you skip out on practicing a sport or instrument, or you start to bail on plans with friends more often. It’s not that you have more pressing matters to attend to; it’s that you simply don’t have the mental, physical, or emotional energy to engage in a hobby or spend time with friends.

The clinical term for this loss of interest is anhedonia. There are several theories about how this symptom functions in the brain. Many believe that depression “shuts down” the brain’s pleasure circuits. They believe depression reduces the capacity to feel joy.

Others believe anhedonia comes not from a reduced capacity to experience pleasure but from an inability to sustain good feelings over time. They believe joy is experienced fully, but only briefly — not long enough to maintain interest or involvement in life’s good things.

#2. Sudden Loss of Energy and Excitement 

Constantly feeling fatigued can be a symptom of other issues. However, it is no secret that depressive episodes and chronic exhaustion often go hand in hand. Depressive episodes can affect our natural sleep patterns in a variety of ways.

You may have trouble getting to sleep at night and thus lose out on a full eight hours, or you may find that you’re sleeping more than usual but still feeling exhausted. Both a lack of sleep and excessive sleep can be byproducts of a depressive episode. These issues coincide with the loss of interest in hobbies and socializing, which can exacerbate the feelings of sadness and unfulfillment that are creeping in.

#3. Low Sex Drive and Aversion to Intimacy 

If you find that your libido has suddenly taken a dive or that you are reluctant to be intimate with another person in any way, you may be in the throes of a depressive episode.

Researchers are still studying the connection between depressive episodes and sudden libido changes. However, there is plenty of evidence to suggest that depressive episodes and chronic depression both have a negative impact on our sex drives.

Low libido can be challenging to address with your partner, as you may not want to make them feel unwanted or hurt. Thus, the issue compounds, and you feel worse and are maybe less likely to reach out to a professional for help. If you do reach out, you may find that discussing your sex life with your therapist is difficult; this is understandable. However, it is worth it to discuss this issue.

#4. Irritability and Impatience 

When you’re suffering from a depressive episode, another common symptom is irritability. If you find you are struggling with depression symptoms combined with shorter patience with others, you could be experiencing a depressive episode.

Irritability and impatience with loved ones can cause us to alienate ourselves out of guilt or frustration with our actions, which can exacerbate feelings of sadness and loneliness.

In men with depression, irritability is common. However, men are less likely to reach out and seek help from a professional, which can cause more problems. That’s why it is essential to seek help when you feel you are struggling with your mental and emotional health.

#5. Engaging in Risky and Destructive Behavior 

Self-destructive behavior is closely linked with various mental health issues. During a depressive episode, you may try to shake up the misery and mundanity by acting out in multiple ways.

Substance abuse is one of the more significant examples of self-destructive behavior that is associated with depressive episodes. Many people attempt to self-medicate through substance abuse as a means to cope with their depression. If you find that you are drinking a bit more than usual or are engaging in other risky behaviors, you may be going through a depressive episode.

Many people struggle with depression and depressive episodes. Whether you have never been diagnosed with a mental health disorder or have been treating your disorder for years, a depressive episode can occur. Looking out for common signs of a depressive episode can help you recognize when it is time to seek help. Achieve Concierge is here to help you work through depressive episodes as they come through a variety of different tactics and strategies. Our staff has years of experience working with people who struggle with their mental and emotional health. Our team is prepared to help you whenever a depressive episode comes on, from same-day mental health services to telemedicine. We tailor each treatment plan to meet the different needs of each patient. You can rest assured that you are getting the comprehensive care that you need and deserve. To learn more about how we can help you overcome depressive episodes, call Achieve Concierge today at (858) 221-0344.

Unwanted Intrusions: What are Intrusive Thoughts and What Do They Mean?

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Have you ever been out with friends? Maybe you’re reminiscing, sharing some laughs over dinner. Suddenly, for no reason whatsoever, a thought enters your head: “I could flip this table over right now. I could ruin dinner for everyone and make a huge scene.”

You don’t do it, and you never would, but the thought is suddenly there, and it weighs on your mind for a brief moment before leaving as quickly as it came. What gives? Just a moment ago, you were having a good time, and now you suddenly have the urge to lash out. While you may be worried, it’s essential to remember that these thoughts are common and do not always indicate a more significant problem.

Some Types of Intrusive Thoughts 

Intrusive thoughts can be highly distressing. They can be mild and fleeting, a self-critical insult like “You can’t wear that, you would look stupid.” Or “Why did you even come here? No one likes you anyway. Just go home.” Often, intrusive thoughts can border on sudden, violent flashes like imagining a car accident while driving. It is estimated that over six million Americans struggle with distressing, frightening intrusive thoughts that can spiral into panic attacks if left unchecked.

Understanding Intrusive Thoughts 

Intrusive thoughts may be something you rarely experience, or they may be a common occurrence. They can come at any time and be gone just as quickly, or they can linger over time, causing distress and discomfort. The causes of intrusive thoughts are not well understood, but these types of thoughts are commonly found in people with PTSD and OCD.

A common misconception about intrusive thoughts is that you feel them because you, on some deeper level, want to act out on them. However, this is counterintuitive thinking. What makes these types of thoughts “intrusive” is proof that we don’t want to act out on them. We understand that these thoughts are caustic and antithetical to who we are as people, so how could we want to act out on them if we are repulsed by their presence? A violent intrusive thought doesn’t make you violent, and an insecure intrusive thought doesn’t mean that you aren’t loved by the people around you.

How Intrusive Thoughts “Stick”

When you experience an intrusive thought, your intuitive response may be to dwell on it, try to understand why you feel it, isolate its origins, etc. Unfortunately, this knee jerk response can exacerbate the panic caused by intrusive thoughts.

Your thoughts are not always indicative of who you are as a person. Your thoughts and who you are at your core can be mutually exclusive, and sometimes, can be at odds with one another. In the case of intrusive thoughts, many times, the things that may pop into our heads are unimportant, irrelevant, and not worth reflecting on.

Intrusive Thoughts and Conscious Thoughts

Intrusive thoughts exist without you bringing them into existence, meaning you are not responsible for them. They are not on par with remembering your grocery list, remembering to get gas before work, or deciding to go for a run after a long day of work. These are decisions that we consciously make.

Intrusive thoughts are merely unwanted, unimportant occurrences that do not need to be dissected and mulled over every single time that you experience one. It is easy to try and “shove” the intrusive thoughts out of your mind, which can cause them to stick and linger. You may also feel that these intrusive thoughts are too disturbing or unnatural, and thus you may feel compelled to keep them as secrets. However, keeping intrusive thoughts as secrets can also exacerbate the issue and cause you more distress down the road.

Compartmentalizing Your Thoughts

When struggling with intrusive thoughts, it is essential to remind yourself that these types of thoughts are common, and your immediate rejection and dismissal of them is proof that these thoughts are not indicative of who you are as a person. Understand that, like a flat tire or catching a cold, intrusive thought are bound to happen.

Sometimes we can be our own worst enemies, and in the process, we try to hyper-fixate on these thoughts in an attempt to rid ourselves of them. Intrusive thoughts are going to happen, but they do not define you or your character. The decisions that we accept as parts of our lives are drastically different from intrusive thoughts.

By compartmentalizing your thoughts and accepting that intrusive thoughts are a part of being human, you can set yourself up for success in the future when those intrusive thoughts inevitably come back.

Many people suffer from intrusive thoughts. They are distressing, confusing, and frustrating, but they are nothing to be worried about. They can, however, sometimes be indicative of other underlying mental health disorders that may be unresolved. Chronic intrusive thoughts that may plague your day-to-day life can stem from past traumatic experiences, depression, anxiety, and other problems that sometimes require outside help. Don’t put off talking to a professional. At Achieve Concierge, our team of professionals and experts are here to assist our members in identifying the causes of intrusive thoughts and how to remedy them through cognitive-behavioral therapy and medication. We specialize in a holistic, collaborative approach to treating a variety of mental health conditions. Achieve Concierge is committed to providing the highest level of mental wellness care with personalized service that is second to none. To learn more about the services we provide, call Achieve Concierge today at (858) 221-0344.

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Have Social Media Platforms Started to Negatively Affect You?

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We live in a world that thrives off being the best; having the highest paying job, the fanciest cars, or the biggest homes, not to mention looking physically flawless. For many of us looking in, as we watch (or scroll) through the story these individuals create online, we tend to start comparing our whole being to these people. How do they make everything they do look so effortless?

Creating the Illusion of Perfection

 

It’s been a problem for decades. At one time it was a flip through a magazine, but now it is literally in the palm of our hands. Some social media influencers are there in an attempt to inspire us, but unfortunately, most of the time they just leave us feeling worse about ourselves. How is she so skinny? Why doesn’t this product make my skin look like theirs? Their house is perfect! Even people in your circle tend to post pictures of how wonderful their life is, even during a pandemic. Their house may be cleaner, or they may post stories about how wonderful their time together with family has been. Meanwhile, you’re feeling like there’s a constant rain cloud hovering over everything you do. 

 

For those struggling with things such as depression, poor body image, or a lack of self-confidence, scrolling endlessly through pages of flawless lifestyles and beautiful people becomes too much. Too much time spent on social media can be downright unhealthy for our mental health. According to a recent study from the American Psychiatric Association, one-third of adults who use social media stated that it was harmful to their mental health and only five percent of users said that it was positive for their mental health. 

How to Manage Social Media

 

You’re not alone, though, and you know what else? All those pages of people and lifestyles are not perfect, but deep down, you already knew that. Here are several tips to help you keep scrolling and to love yourself and appreciate everything that you are achieving every single day. 

  • Limit your time spent on social media 

It’s hard not to scroll endlessly on Facebook, Instagram, TikTok, or any other platform. You can blink, and suddenly it’s been hours since you went on to “check on your feed”. Reality check—social media can interrupt in-person communications. Have you ever been so deep into your feed, and maybe a friend, parent, or spouse has to yell your name just because you’re completely zoned in your phone? By being buried in your phone, you’re missing out on so many in-person experiences. Lift your head because there’s a beautiful world in front of you. Try scheduling certain times each day when you’re on social media. Make small adjustments, such as not checking your phone during meals or when you’re hanging out with friends and family. Another great idea is to not keep your phone near your bed to avoid the temptation of scrolling on it just before you fall asleep. 

  • Schedule regular time outs 

Several studies have shown that when a person takes even a week off of social media, they have decreased stress levels resulting in higher life satisfaction. Quitting cold turkey is not necessary. Even users who cut it down to 10 minutes a day showed positive effects on their mental well-being. You may also find that a few short spurts on your favorite platforms each day can help you feel better rather than spending hours exhaustively scrolling through a site’s feed. Finding the right method that works for you may take some trial and error, and that’s okay, just make sure to give yourself some breaks from social media as often as possible. 

  • Create your own space

Research has shown that individuals who exclusively browse other people’s posts are more likely to feel worse about themselves than those who post their material and who actively engage with others online. Social media platforms such as Instagram’s newest feature REEL videos and Tik Tok, allow users to create quick videos using music and pictures or videos while having some good old-fashioned silly fun. Got a favorite place you love to hike? Make a video showcasing its beauty. Great dancer? Join in on all the fun Tik Tok dances, even throw some bloopers in. The main idea is to have fun with it all and to use the space to create something that brings you joy. 

  • It’s okay to unfollow them

Next time you get a chance take a glance at your online friend’s list. Is this a group that leaves you feeling happy, inspired, and motivated? Or are you constantly triggered with envy, comparing yourself to every one of their posts? Sometimes we follow certain accounts because at first, we do love their feed. Over time, however, we may become bored, upset, or unconfident. Unfollow these accounts. Not ready to unfollow quite yet? Mute their posts. 

In the end, the thing that matters most is you and how you feel throughout your day, in real life. Do your best to remember that there are a gazillion filters that people use and that chances are, it took them hundreds of takes to get that perfect shot or video that is full of flawless transitions. Let go of the comparisons and be patient with yourself. 

 

Scrolling through photos and videos on social media, or reading Facebook and Twitter updates can be physically and mentally draining. It’s hard not to compare yourself to the millions of people who post about their seemingly perfect life. Someone is always having more fun or achieving greater success. The constant social media rabbit hole that we can spiral into leaves many people feeling awful about themselves. Studies continue to show how social media can have damaging effects on a person’s mental well-being. There are ways to help you use social media while also taking care of yourself, both mentally and physically. Social media should not make you feel bad about yourself in any way. If you or someone you know is struggling with stress or any other mental illness such as depression or anxiety, call us. Let Achieve Concierge be there to assist you. Call us today at (858) 221-0344. 

ketamine-formula

What is Ketamine Treatment?

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For anyone battling a mental health disorder, it can be challenging to find an effective treatment plan that not only provides you long-lasting relief but doesn’t also come with unwanted side effects. Effective treatment isn’t always traditional antidepressants and therapy. Sometimes these methods don’t work well for all patients. That is why it is crucial for healthcare providers to continue seeking innovative, evidence-based treatment options that are proven to help individuals. 

Ketamine Infusion Therapy 101

 

For several decades, continued research has shown that ketamine included antidepressive properties. The U.S. Food and Drug Administration (FDA) approved the use of ketamine for the induction and maintenance of anesthesia as it is a noncompetitive N-methyl-D-aspartate (NMDA) receptor, antagonist.  It induces dissociative anesthesia, providing patients with pain relief, sedation, and amnesia. 

It’s also a medication with fast-acting antidepressant properties that mental health experts have been studying with deep interest for over 20 years.

Ketamine infusion therapy has been incorporated into some treatment plans to help with psychiatric disorders such as major depressive disorder, bipolar disorder, and post-traumatic stress disorder (PTSD), as well as acute suicidal ideation. It is also being used for post-operative and chronic pain management. It can involve the administration of a single infusion or a series of infusions and is usually administered by IV, which can have effects lasting for anywhere from days to weeks. Although ketamine is not considered a first-line therapy to treat chronic pain or mental health disorders, studies have shown that it can be used off-label to treat patients with severe cases of depression, bipolar, and PTSD who have not responded to more conventional medications or therapies. Because of its fast-acting, lasting relief, ketamine has been labeled the most important breakthrough in the treatment of depression. 

Fast-Acting Relief

 

As mentioned above, ketamine infusions have the advantage of providing patients with quick relief, oftentimes within hours. For those struggling with depression, or those who have not been able to find relief using other therapy methods, ketamine infusions have been able to bring them the relief they have been desperately seeking.

How Does it Work?

 

Researchers are still trying to pinpoint the mechanisms that provide the powerful effects, but they do know that ketamine helps to stimulate a rapid increase in glutamate. Glutamate is the main neurotransmitter that helps to encourage growth in a person’s brain. It strengthens and restores vital neural connections and pathways in regions in the brain that are impaired by depression. These new connections help to promote beneficial changes in brain circuit function. 

Relief for Veterans

 

In addition to helping those with debilitating depression, ketamine has also been shown to help ease the symptoms of post-traumatic stress disorder (PTSD) that many veterans experience. 

According to a recent article published in 2019, 30 US military veterans with PTSD participated in an observational study and underwent six one-hour ketamine infusions. The reason for this study was to discover whether ketamine could be treated to assist those with PTSD. Each participant was given a starting dose of 1mg of body weight that was adjusted afterward based on their experiences. Researchers aimed to create a psychotherapeutic response that would help the patient to experience the optimum transpersonal and transformative experience. Infusions continued to be administered over a two to three-week period of time.

Although not all participants benefited from the study, those who did showed a significant decrease of symptoms at a 50% reduction. Researchers concluded that because ketamine infusion therapy induced a transpersonal dissociative experience, this is a valuable tool to help treat combat-related PTSD. Patients reported that the ability to change their belief system or “reset” their thought patterns allowed them to transform their perspective regarding their traumatic experience. 

High Rate of Success

 

Although ketamine infusion therapy is still being studied, research does show that it has a high rate of success when it comes to treating patients with persistent depression. With an excellent efficacy rate, ketamine infusion therapy has shown to benefit so many people who have not been able to achieve lasting relief through traditional medical solutions. 

How Safe is Ketamine Infusion Therapy?

 

Although recent studies have shown ketamine infusion therapy to be a success for some individuals, mental health experts advise caution when using ketamine as a means of effective therapy. This is due in part because there is not enough information regarding the potentially negative consequences. 

 

If you lined up 10 people with the same mental health disorder, chances are each one of them will disclose to you their own unique and individualized symptoms. Mental health is not a one-size-fits-all, and therefore effective treatment can’t be either. The National Alliance on Mental Illness reported that in 2019, 51.5 million adults in the United States experienced some form of mental illness. Approximately two in three people who suffer from major depression reported achieving lasting symptom remission through traditional forms of medications and therapy; one in three reported finding no relief. It doesn’t matter how small of a stat that may appear, no one should have to live in pain, whether it be psychological or physical. The mental health field continues to seek innovative, and evidence-based treatment for anyone struggling. Reach out to Achieve Concierge to learn more about ketamine infusion therapy. Call us today at  (858) 221-0344.

Mother and teenage daughter having an arguument

How Do I Talk About Suicide With My Child?

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Talking to your child about suicide can feel scary, but it is essential and can be life-saving. Suicide is a public health crisis and occurs throughout the lifespan. According to the National Institute of Mental Health (NIMH), in 2018 suicide claimed the lives of 48,000 and was the tenth leading cause of death overall in the United States. Suicide is the second leading cause of death among individuals between the ages of 10 and 34. 

One way we can prevent suicide is to start talking about it. Talk about it with your friends, family, spouses, and children. Many parents are wary about broaching such a serious topic. How do we talk about something so serious with someone who is so young, and still cognitively developing? Some parents feel as though if they talk about it with their children, they are exposing them to something that maybe the child will never know about or that if we talk about suicide, it can lead our children to suicide. After all, it is our responsibility as parents to protect our children from all the darkness. The reality is suicide can affect anyone. It can consume even our children, which is why we need to talk about it with our children. When we talk about suicide we are helping those dealing with thoughts of suicide understand that there is support and that they are not alone.

When Should I Talk to My Child?

 

If your child has been exposed to crisis and is traumatized, you should discuss with your child to give them a basic understanding of what has happened. The sooner we discuss the crisis with our child, the more we can help them to process their emotions and feelings and answer questions they may have. This also helps to eliminate them from obtaining misinformation, either from another person or social media. 

The American Academy of Pediatrics recommends that parents do not address tragedies to children under the age of eight years old unless the child has been exposed to suicide. For children younger than eight years of age, try your best to stick to the basics and encourage questions and feelings, accepting their reaction. 

For children ages 8 to 11, explain to the child that the act was caused by an illness such as anxiety, depression, or trauma. Give them detail that they will understand. This is also the time to let them know that these illnesses are treatable, but in some cases, they can become fatal. Again, encourage any questions they have and always validate their feelings. 

Older children usually have been exposed to suicide in some way or form. They may have heard it from other friends, TV shows, or even have known someone that knows some who attempted suicide. The older they are, the more direct you can be. 

What Should I Say?

 

Whenever you decide to discuss suicide with your child, pick a place that is private and safe for your child. This helps them feel comfortable freely speaking about such a sensitive topic. 

Keep it simple. Avoid using words that your child doesn’t understand and avoid details that may be too graphic. 

Encourage questions. If you don’t know the answer, let them know that you don’t know, but that you can both figure it out together. When we are open and honest with our children, it strengthens their trust within us. 

Answer your child’s questions without shame, judgment, or fear. Your feelings are valid, but if you’re angry, maybe it’s not the time to discuss it with your child. The act of suicide is often an attempt to control deep, painful emotions, not because they are selfish or weak. People who attempt or die from suicide are trying to end their suffering.

When speaking with teens, ask them what they already know about suicide. This way you can gather information and dispel any myths they may have heard. 

Teach your child the best ways to help support their friends and themselves if they become suicidal. Always remind them that help is available, give them names and direct resources. Let them know that if they do not feel comfortable talking to you, they can talk to their other parent, aunt, uncle, school counselor – whoever else. Remember to validate their feelings, never telling them that they’re “overreacting.”

Always keep in mind that the best time to speak with your child about suicide is before they are in a crisis. 

 

Suicide affects all people. It is not a brand or label, but a sign that an individual is suffering deeply and needs help. Many falsehoods can prevent individuals from receiving the help they need during these challenging times. The sooner we can discuss with our children the facts of suicide, the closer we are to breaking stigmas and debunking common myths associated with suicide. When this happens, we have a better chance at helping our children process and prevent their suicide. As a society, we should not be scared to speak up about suicide, mental health, or seeking treatment. It is time to work together to normalize talking about sensitive topics such as suicide. There are suicide hotlines, mental health support groups, and online resources available. Reach out to Achieve Medical Concierge today. We want to help you help yourself and your child during this difficult time. Call (858) 221-0344.