Hygiene and Mental Health: From Obsession to Neglect

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Talking to others about the inner workings of your personal struggles can be a difficult thing to do. One of the many “open secrets” about mental and emotional health struggles is centered around personal hygiene. Depression, anxiety, and other issues can affect the day-to-day routine of our lives in various ways. One of these is how we take care of ourselves.

How Mental Health Can Affect Hygiene

For some, depression and anxiety can make even the most mundane and routine hygienic tasks seem near impossible. Maybe you forget to brush your teeth in the mornings or skip out on showers. It’s not that you don’t care; it’s just that keeping up with your hygiene has taken a backseat to your struggles.

For others, hygiene and cleanliness become an obsessive activity that causes more stress and strife. Constant cleaning and grooming become a part of the anxiety cycle. You may find that talking about this aspect of your mental health struggle is difficult due to the stigma associated with maintaining your hygiene in a responsible, healthy way.

Hygiene Neglect and Mental Health 

On one end of the spectrum, misery and anxiety can cause many problems with your hygiene routine. On the “neglect” end of the spectrum, suffering through mental health crises like depressive episodes may make it difficult for you to keep up with things like brushing your teeth, showering, and maintaining a clean living space.

If you suffer from major depressive disorder or are in the throes of a depressive episode, your interest in activities and hobbies may be diminished. You may find that you stay inside more and spend less time working on things you enjoy; this also hurts your hygiene routines.

Fatigue and a general lack of interest and energy make it difficult to do the things you love, let alone keep track of your cleanliness. As a result, you may let your hygiene deteriorate out of exhaustion. You may stop showering and brushing your teeth. You may find that getting ready for work in the morning is more challenging than usual, and your living spaces’ general level of cleanliness may also deteriorate.

Hygiene can be challenging to discuss with others, as personal hygiene is seen as a basic requirement of day-to-day life. However, your loved ones most likely want to help you in your mental health journey. In some cases, those struggling with personal hygiene and mental health issues find that they don’t realize they have been neglecting their hygiene until reminded by a friend or family member.

Obsessive Cleanliness and Hygiene Rituals 

On the other end of the spectrum, you may find that some people who suffer from mental health issues like obsessive-compulsive disorder (OCD) and anxiety treat cleanliness and hygiene like a ritual. OCD isn’t always about cleanliness — and even when it is, it’s often misunderstood. OCD involves obsessions (distressing thoughts that you can’t stop thinking about) and compulsions (rituals or actions you take to reduce your distress).

With OCD, obsessions can be about hygiene, but they can also be a fear like burning down your house, hurting someone or yourself, or angering God. When it does involve hygiene rituals, like washing your hands, the fear might be about germs, but it can also be about something else.

You may find that your hands can never be clean enough or that your living space needs to be reorganized constantly. These compulsive rituals may cause you more stress and strife in your day-to-day life because if you don’t do them, you feel anxious, uncomfortable, and upset.

The connection between OCD and obsessive cleanliness lies within how those who suffer from OCD struggle with their specific rituals and habits. Cleanliness and impulses like obsessive reorganization are just different rituals that people who struggle with OCD may find themselves practicing. The need for everything to be in its rightful place, spotless, and perfect can stem from various issues. As these issues worsen, they can interfere with your daily life in a variety of ways.

Being Mindful of Hygiene

Mental health issues can affect your hygiene routines in many ways. Being mindful of these changes in your routines can help you determine if they are worsening and beginning to affect your life negatively. If you are struggling to shower and maintain cleanliness, or you’re obsessively scrubbing and washing, it may be time to reach out to a professional for help.

You Aren’t Alone 

Regardless of whether or not you are unable to maintain your hygiene routine or obsessed with cleanliness, it’s essential to know that you aren’t alone. There is help available for the underlying mental health issues you are experiencing that may be affecting your hygiene routine. With a combination of medication, traditional therapies, and holistic therapies, you can heal.

Many people struggle with hygiene in different ways. Some people become too depressed to shower, brush their teeth, and maintain their living spaces. Others compulsively clean, scrub and reorganize their homes out of ritualistic need. These interruptions of daily life can sometimes be caused by underlying mental and emotional issues, and they can be challenging to address and talk about. What’s important to know is that you are not alone. Achieve Concierge is here to help. Our team of professionals and experts tailor treatment plans to help our members regain control of their lives. Our litany of services includes cognitive-behavioral therapy, psychopharmacology, and others. If you have COVID-19 concerns but still want to reach out to a professional for help, we also offer telemedicine services to our members. If you feel you are struggling with your mental and emotional health, please do not wait or hesitate. Reach out to us today at (858) 221-0344.

5 Ways to Improve Self-Esteem

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Self-esteem is a person’s overall sense of worth and value, including factors like identity, confidence, and sense of belonging. Self-esteem is something that we all struggle with from time to time. Having strong feelings of self-worth not only helps us to feel better about ourselves, but it also helps us to better handle adversity and challenges when they come our way. High self-esteem also makes us less vulnerable to anxiety, which leads to better mental and physical health. The process of increasing personal self-esteem can be incredibly challenging. Our self-esteem fluctuates constantly over the course of a week, if not daily. It is worth acknowledging ways to improve our self-esteem at times where it feels low. 

 

Signs of Healthy Self-Esteem

 

Self-esteem is the opinion you have about yourself. Healthy self-esteem can look like a variety of different things, such as being aware and okay with your own strengths and weaknesses. It should also be acknowledged that you are deserving of the respect of others and that your beliefs, morals, and opinions have value. Here are some other signs of good self-esteem:

 

  • You are okay with making mistakes
  • You are open to change when it is necessary
  • You accept criticism and do not take it personally
  • You stand up for yourself
  • You are able to celebrate other people’s achievements
  • You engage regularly in self-care
  • You focus on your life and try not to compare your life to others
  • You believe that you are equal to everyone
  • You accept challenges and take risks to grow
  • You value others as they are 
  • You value yourself as you are

 

Signs of Low Self-Esteem 

 

Having low self-esteem not only affects the relationship that we have with ourselves, but it can also impact the relationships we have with others and how we allow others to treat us. Poor self-esteem and self-worth can look like:

 

  • Poor confidence
  • Lack of boundary setting
  • Lack of control
  • Negative social comparison
  • Worry, doubt, and anxiety
  • Problems accepting judgment or criticism
  • Problems accepting positive feedback
  • Fear of failure
  • People-pleasing

Now that we have addressed what healthy and poor self-esteem look like, let’s look at 5 helpful ways to improve self-esteem. 

 

#1. Self-Reflection

 

Self-esteem is built through self-awareness. Self-reflection is a useful tool that helps to identify personal attributes about ourselves. Create a journal or a list that helps to identify personal traits such as strengths, weaknesses, goals, and things that you love about yourself. You can also reflect on past experiences that have made you who you are today. There is always work to be done with self-reflection, which makes it a great option when you are feeling low in confidence or worth.

 

#2. Positive Brain Food

 

Feed your brain with positive material, such as self-love podcasts and videos, self-help books, and good conversations with friends. Listening to uplifting stories about other people’s experiences with finding self-worth can be moving and inspiring. It is comforting to know that we all struggle with self-worth from time to time. When you are feeling low, utilize a positive resource of your choosing to feed your brain with healthy thoughts!

 

#3. Avoid Comparison

 

Many issues with self-esteem develop from the comparison of yourself to someone else. When you catch yourself wishing you were someone else or lived someone else’s lifestyle, remember all of the experiences that have shaped you into the person you are. Remember that there is always something deeper happening outside of what we see on social media. Worth is not determined by success or by material possessions. A healthy comparison would look like creating achievable goals for yourself, given your specific life experiences. 

 

#4. Practice Self-Care

 

Self-care is taking time to engage in activities that give you a sense of peace. Self-care can look different for everyone but may include taking a walk in nature, reading a fun book, getting enough sleep, or watching your favorite TV show. This may also include listening to your body, such as eating healthy foods or exercising. Maybe create a self-care routine that will give you things to do when you are feeling low in worth. Self-care is a necessary part of having good self-esteem, as well as recognizing when you need to engage in self-care. 

 

#5. Ask for Support

 

When you need support, try your best to ask for it. Family members and close friends create some of the best support systems. When you are honest and open about the negative feelings you may be having with yourself, allow your friends and family to give you support. Remember that increasing self-esteem is a constant process, therefore it may take a while for personal feelings to become more positive. You may want to seek out other methods of support, such as group therapy or individual therapy, with a counselor that will also be able to provide advice and encouragement on your self-love journey. 

 

Self-esteem is something that many of us struggle with every now and then. It is important to be able to recognize the signs of healthy and poor self-esteem, as well as when to seek help. Healthy self-esteem encourages us to become better through fostering personal confidence, being able to accept mistakes and criticism, and recognizing the value in your own life. Poor self-esteem may include lacking boundaries, engaging in negative social comparison, and having problems with worry and doubt. When our self-esteem is low, it is important to have intentional ideas of how to increase feelings of self-worth. We offer 5 ways to improve self-esteem which include positive self-reflection, positive brain food, avoiding comparison, practicing self-care, and asking for support when necessary. Achieve Concierge wants to help you on your journey to self-love, where dedicated professionals meet specialized treatment. For more information, please give us a call at (858) 221-0344.

The Differences Between Panic Attacks and Anxiety Attack

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Panic attacks and anxiety attacks are often described similarly, and many people may experience both at the same time. Feelings of panic and anxiety typically feel alike, as both trigger the fight-or-flight response in the body. Although the two share similar emotional and physical responses, panic attacks and anxiety attacks are different conditions. 

 

What Is a Panic Attack?

 

Before we look at the differences between panic attacks and anxiety attacks, we need to understand each condition on its own. First, a panic attack is a brief, temporary episode of intense anxiety that produces physical sensations of fear. Panic attacks occur frequently, may come unexpectedly, and may or may not be related to an external threat. They may only be a few minutes or last up to half an hour, but long-lasting physical and emotional effects may persist for longer. Symptoms may include:

 

  • Anxious or irrational thinking
  • Fear of going mad, losing control, or dying
  • Shaking
  • Sweating
  • Hot flashes
  • Tightness in the chest
  • Racing heartbeat
  • Shortness of breath
  • Dizziness
  • Trembling
  • Muscle tension
  • Feelings of detachment from the environment

 

What Is an Anxiety Attack?

 

An anxiety attack is also an episode of extreme and excessive worry or fear that is also accompanied by intense physical responses in the body. The anxiety experienced is typically a reaction to a thought-provoking or external threat, although it may not be related to a life-threatening situation. Anxiety attacks can also range in duration from seconds or minutes to a half-hour or longer. Symptoms for an anxiety attack looks similar to those of a panic attack and may include:

 

  • Lightheadedness
  • Sweating
  • Nausea or dizziness
  • Trembling 
  • Irritability
  • Shortness of breath
  • Tightening in the chest
  • Racing heartbeat
  • Intense feelings of panic or fear

 

Comparing Anxiety and Panic

 

Anxiety attacks and panic attacks both have very similar physical responses, including increased heart rate, shortness of breath, sweating, chest pain, and sweating. While both conditions share an emotional symptom of fear, they have other emotional responses that set them apart. Anxiety attacks include symptoms of worry, distress, and restlessness, while panic attacks include fear of dying or losing control, as well as a sense of detachment from their environment or themselves. 

 

Many other unique characteristics set both attack conditions apart, including:

 

Triggers

 

While anxiety attacks may or may not have a specific trigger, panic attacks do not have a specific trigger. Anxiety is a response to a specific worry or fear, while panic may show no obvious cause. 

 

Diagnosis

 

A panic attack is a symptom of panic disorder, which is a diagnosable mental health condition in the APA DSM-V (American Psychological Association’s Diagnostic and Statistical Manual 5th Edition) which is the manual for assessment and treatment of mental health diagnoses. Anxiety attacks are not listed in the DSM-V. Diagnosis of disorders can only be done by a mental health professional. 

 

Development

 

An anxiety attack is less severe than a panic attack and develops more gradually than a panic attack. A panic attack occurs suddenly and unexpectedly and can happen regardless if a person feels anxious or if they feel calm. 

 

Duration

 

While anxiety is more likely to be associated with a specific situation, symptoms of an anxiety attack tend to onset more gradually. A panic attack happens suddenly, with symptoms peaking after about 10 minutes. Effects vary from person to person on how long they may last, although panic attacks may last about a half-hour long. 

 

When to Get Help

 

Feelings of anxiety every so often are normal, as they are a cue that your natural fight-or-flight response is working. When this stress response becomes over-reactive and occurs when non-threatening triggers arise, it may be time to get help. Persistent anxiety or panic can lead to more severe diagnoses if not treated. It is important to take action to seek help and reduce anxiety if it becomes overwhelming or persistent. 

 

There are many routes of treatment one can seek if they are experiencing concerning or repetitive symptoms of anxiety. There are therapy options, such as psychotherapy, that are effective at reducing symptoms of anxiety, as well as reduce the frequency of such attacks. Other therapy options may include exposure therapy, where you are gradually exposed to frightening stimuli. Over time and through the process, you are taught coping mechanisms and other adaptive techniques that train your brain to understand that the stimuli are not as frightening as you have made them out to be. Medication is also an option for anxiety if your physician believes it would be a right fit. There are anti-anxiety drugs, antidepressant medication, and beta-blockers that help reduce the physical symptoms of panic and anxiety that may otherwise be difficult to stop. 

 

The terms “anxiety attack” and “panic attack” are often used synonymously, although the two terms define different experiences. Both conditions produce similar physical sensations, but there are many facets such as diagnosis, duration, development, and triggers that set these conditions apart. Feelings of anxiety are normal and tell us that our natural fight-or-flight response is working correctly. When feelings of anxiety become overwhelming or persistent, it may be a sign to seek help. Treatment options for abnormal experiences of anxiety or panic may include therapy and/or medication. Achieve Concierge offers comprehensive services for all of your mental health needs, including treatment programs for feelings of anxiety and/or panic. If you are concerned about yourself or a loved one experiencing frequent or severe anxiety attacks or panic attacks, we are here to help. For more information about the resources that we offer, please give us a call at (858) 221-0344.

Good Communication Helps Mental Well-Being

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Communication is important in managing many aspects of mental health. It can make or break our recovery, personal relationships, and interactions with professionals who are charged with helping us heal. 

 

It is difficult to talk about mental illness and the deep despair that it causes. Holding our thoughts and feelings inside makes us sicker. Doing so can lead to further negative feelings and unease, putting us on destructive paths. As hard as it is to talk about our pain, it is much harder to live with it in silence. 

 

Finding Someone to Talk With

 

People available to talk to about mental illness and its symptoms include friends, family members, professional mental health care clinicians, and anyone you trust. If you believe someone is trustworthy, open-minded, and accepting of you no matter what, they are likely a good person to confide in. First, ask them how they feel about mental illness and what they know about it. If the person shows that they are open-minded, supportive, and willing to listen, share what you need to.

 

Although someone you know can be a great support, some situations call for professional help. There are public and private options available for getting help. If you do not have insurance or are on public assistance, check with your local community’s mental health organization. If you have private insurance, find out which private practitioners are available in the area.  

 

Opening up and Sharing

 

Although it may seem awkward, be open and honest with your clinician. This is critical if a crisis brings you to seek professional help. Therapists or other professionals need a good picture of what is going on in your life and your thoughts to treat you properly.

 

Potential treatment includes talk therapy, various kinds of group therapy, psychiatry, medication, hospitalization, crisis home placement, or other places you can be treated and monitored. As your treatment continues, be sure to tell your clinician how it is or is not working for you. Keep a journal to track your feelings, emotions, and thoughts. You don’t have to share everything, but it’s good to keep track of it. It’s also good to have a record of how medication and other therapy methods affect your mental health. 

 

Communicating With Loved Ones

 

With loved ones, sometimes it’s hard to know how they will respond to your plight. Judgment, stigma, and misunderstanding are legitimate fears. You have a choice of how much you share and with whom. Regardless of how much the people around you know about your situation, there are steps you can take to improve interactions with friends and family members to help your mental health and successfully deal with conflict.

 

I-You Statements

 

I-you statements are a good way to be assertive while not sounding accusatory. “I” statements are used while talking about yourself and your experience. “You” statements are used to reference the feelings or actions of others. 

 

For example, when you need help keeping the house clean, you might state: “You have to do chores.” Compare that with: “When the house is a mess and no one helps clean, it aggravates my symptoms. I would appreciate it if you would help with the housework.”  Both statements refer to getting someone to increase their activity in keeping the house clean. The first sentence is aggressive and insensitive. The second is assertive and better communicates feelings and expectations. 

 

Setting Boundaries 

 

In relationships, personal boundaries indicate what kind of treatment people expect and tolerate from others. Boundaries can be useful in all relationships, whether they’re with romantic partners, family members, friends, or coworkers.

 

Consider the following scenario: Linda is upset with her friend, Susan, because Susan frequently drops her two small kids off for Linda to babysit while she goes to the bar. Susan usually does not pick the kids up until the next morning. Linda feels used and taken advantage of. However, every time Susan asks Linda if she will babysit, Linda agrees to do it. Linda does not want to say no because she is afraid that Susan will be upset or that saying no will lead to conflict between the two of them. She doesn’t want to fight with Susan or lose her as a friend. 

 

Linda and her therapist worked on some ways to set boundaries with Susan to improve the situation. After talking with her therapist, Linda learned that it’s OK to tell Susan no. The next time Susan asks to babysit, Linda is successful in telling Susan “no,” but she makes up an excuse, saying that she has a family emergency preventing her from babysitting. Linda feels good because Susan seems to understand, and it does not harm their friendship. Upon further exploration of the issue in therapy, Linda learns that she does not have to make up excuses when telling someone no. She continues to strive for healthy boundaries in her relationships.

 

Communication is important throughout the entire recovery process. Often, our recovery path begins with sharing our pain with someone we know and trust. You can also share your concerns surrounding mental illness with a loved one or a clinician. Those who are in a crisis should seek professional help. There are a variety of care options available in the professional realm, including therapy and psychiatry. Be open and honest with your support person to ensure proper care. While dealing with interpersonal relationships, communication is equally important. I-you statements are an example of how to be assertive yet fair and respectful in communicating your needs. It’s also important to build and maintain healthy boundaries with anyone you have a relationship with. You are always a priority for us at Achieve Concierge. We offer expert mental healthcare services for a variety of conditions. Call us today at (858) 221-0344 to begin your recovery journey.

How Goals Improve Mental Health

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While experiencing mental health symptoms, it is hard to look forward. To overcome the feelings associated with depression, anxiety, or stress, it’s necessary to look ahead positively. One way to achieve this is goal setting. It’s important to write about goals, make plans to reach them, and work toward fulfilling them.

 

Working toward and reaching goals can be instrumental in improving your attitude, which can be beneficial in all phases of mental health recovery. Goals give you something to look forward to. When they are fulfilled, this creates a sense of accomplishment, your confidence increases, and your mental health symptoms decrease. 

 

Keep It Simple

 

Goals can be daunting and overwhelming. If you’re not ready to seek your dream job, start a family, or enroll in higher education, that’s okay. Although these are good things to work toward in life, they don’t happen overnight, and sometimes dwelling on long-term goals can make recovery more challenging.

 

To avoid getting overwhelmed and exacerbating stress, depression, or anxiety, think of goals that are reachable and accessible. Decide what is missing from your life. Consider the things that would help you if you include them. What do you want and need to work on? 

 

You can commit to simple goals that enhance your physical or mental health and sense of wellbeing. You can also strive for creating rewarding experiences. Examples of simple goals include:

 

  • Spend more time with friends and family
  • Organize a room or area in your home
  • Help others through service or volunteering
  • Enhance spirituality
  • Plan a weekend getaway or vacation
  • Take medication as directed
  • Exercise regularly
  • Practice mindfulness through meditation
  • Improve sleep hygiene
  • Be more social
  • Improve diet

 

Working toward anything that improves your life or your perspective is a good goal. Having said that, reaching a goal is important, but without a plan to fulfill it – and associated action – words don’t mean much. 

 

Making a Plan: Write It Down

 

According to the National Alliance on Mental Illness, productivity experts recommend setting SMART goals. Make sure that your goals fulfill the following criteria:

 

  • Specific
  • Measurable
  • Actionable
  • Realistic
  • Time-bound

 

Writing goals down makes them more concrete, and you are more likely to follow through with pursuing them. It also gives you something to refer to as you proceed. A daily review of written goals inspires you and helps keep them at the forefront of your mind. 

 

Suppose your goal is to spend more time with your family. To make this a more specific goal, consider the following: Are there specific family members you do or don’t want to spend time with? How much time each day, week or month do you want to spend with family? Is this a realistic goal? Will you all have the time to do this? By what deadline do you want to fulfill this goal?

 

A plausible initial goal might read as follows:

By [insert date], I will talk with my parents and grandmother about spending an hour with them twice every month.

 

You can create subsequent goals relating to when, where, and how you will spend time with your family. Make sure to follow the SMART goal format with each goal and to write it down. 

 

Narrowing a Complex Goal

 

Goals such as improving your diet and losing weight are much easier said than done. In these cases, don’t hesitate to chart periodic expectations or progress. Short-term goals are a good place to start. For instance, wanting to lose 50 pounds is a great goal. However, there is more to it than simply stating it, and it takes a lot of planning to execute it.

 

Questions to consider during the planning phase include: Over what period of time would you like to lose the weight? Six months? Over a year? Are there increments of weight you can include in your plan? For example, maybe you find it most realistic to lose 50 pounds in nine months. Part of your goal might be to lose four to six pounds a month. How do you plan to do so? Diet? Exercise? Both? Goals and plans for the method of losing weight might also be in order. 

 

If your goal seems to become too complex, scale it back. Maybe at first, you want to work on improving your diet. Speak with your doctor and/or dietician for assistance. Also, talk with your doctor about how and when to incorporate exercise. Weight loss should be a long-term, healthy process.

 

Again, keep it simple. Don’t overwhelm yourself or plan for more than you are ready to accomplish. Your initial goal might read as follows: “By (insert date) I will speak with my doctor about the best weight loss options, such as diet and exercise.” There is no need to plan out your entire weight loss plan right away. Take it a step at a time.

 

Sometimes, we wish our lives were better. This is especially true when we want to escape mental health issues like depression, stress, and anxiety. We might wish for broad improvements and instant results. This can be overwhelming and paralyzing, making us feel like there is no escape from the harsh symptoms of mental illness. Goal setting breaks daunting ambitions into smaller, workable steps. Keeping goals simple and reachable is critical for your recovery. Experts recommend SMART goals that are specific, measurable, actionable, realistic, and time-bound. It is best to plan and write down goals, rather than simply stating them. Setting goals, working toward them, and accomplishing them increases confidence and helps us to look forward and work toward avoiding periods of mental distress. Achieve Concierge is empathetic to your need to heal mentally. Our expert mental health services are specialized, comprehensive, and confidential. Reach out to us today by calling (858) 221-0344.

Making a Relapse Prevention Plan

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The pain of a mental health crisis is difficult to escape. When it feels like everything has come crashing down, it’s hard to find a way out of the rubble. One way to successfully come back from or prevent a crisis or relapse is to create a plan of action that serves as a guide to wellness. 

 

A Balanced Support System

 

Choose the people you would like to assist with finding your path back to recovery, making sure they are dependable and available. Such people can be relatives, friends, or clinicians such as therapists, peer support specialists, social workers, and psychiatrists. Depending on the severity and results of the crisis, there are various tasks they may be responsible for.

 

Sometimes all you need is emotional support. Think of people who will:

  • Ground or redirect you
  • Support you
  • Listen to you
  • Make you laugh
  • Help you

 

If you go into a hospital or crisis home or need time off work, you might need someone to:

  • Take care of pets
  • Pay bills
  • Contact your workplace

 

While choosing people to support you during a mental health crisis, bear in mind what you can and cannot expect from them. For example, your brother might be a great candidate to take care of your home or feed your dog. This would make him an asset to your team. However, he might not be equipped to provide the best emotional support. Diversify your team according to those who can provide well-balanced care and support; don’t expect one person to do everything for you. Include a list in your wellness plan of three to five people to be a part of your support team. 

 

Have a safe place to go when you are in crisis and include contract information in your plan. If you can’t find peace or be safe at home, your safe place could be the home of a friend or family member, an institution or hospital, a partial hospitalization program, or a crisis home. 

 

Taking Action

 

Daily activities such as taking medication as directed, reaching out to others, eating well, and maintaining good sleep hygiene are essential to continue while in crisis. Keep a list of these in your plan, also listing activities you do on a regular basis to stay healthy such as exercise, writing, art, and hobbies. 

Other actions include those that are helpful when you are triggered or while in crisis. Mindfulness activities such as deep breathing, yoga, and meditation are helpful, as are listening to music, praying, and following other spiritual practices. 

 

Managing Triggers and Warning Signs

 

Keep a list and be aware of potential triggers and consider how you will react to them. This can prevent a lot of distress. You might have to avoid situations. Examples include:

 

  • Arguments or conflict
  • Interacting with certain people
  • Events, such as those with large crowds.

 

Positively responding to triggers can also help you to avoid a crisis. 

 

Other courses of action after being triggered include:

 

  • Making an appointment with a doctor, psychiatrist, or therapist. 
  • Taking the day off work
  • Engaging in self-care activities, such as taking a warm bath or preparing and eating a good meal. 

 

Interests and activities can be a part of your wellness toolbox as another list to include in your plan. It’s important to keep track of early warning signs of your symptoms. If you notice signs of depression, anxiety, or other conditions you experience during a crisis, note this and take action to alleviate symptoms early on. Take good care of yourself at times like this and find someone on your support team to talk to. Consult your list of activities that alleviate symptoms for ideas of how to cope. 

 

Hopes and Dreams

 

Working toward goals can be a healthy distraction from triggers and symptoms that lead to a mental health crisis. List some hopes, dreams, and goals that would improve your life. Such goals could be based on work, relationships, spirituality, education, or any area you wish to make better. Next to each goal, describe how you can make it a reality. You can also make a plan to use in reaching each goal.

 

Making a Plan

 

The best time to compose a wellness plan is when you feel positive and are open to entertaining the idea of getting help during hard times. Work with members of your support team to make a worksheet that includes the following subjects, and fill in the blanks:

 

  • Support team: duties, responsibilities, areas of expertise, and contact information
  • Safe places to go
  • Activities that help maintain your mental health
  • Symptoms and early warning signs you experience while heading into a crisis
  • Positive actions you can take while experiencing early warning signs of a crisis
  • Ways to avoid triggers and avert symptoms
  • Hopes, dreams, goals, and how to bring them to reality

Share your plan with your support team and other interested parties.

 

When symptoms associated with a mental health crisis begin, it is difficult to motivate yourself to counteract them. We might feel frozen and unable to escape our feelings. But it’s harder in the long run if we allow symptoms or feelings to snowball into a crisis or relapse. Call before you fall by reaching out to a member of your support team and letting them know what is going on. Talk to a therapist or counselor. Engage in healthy activities. Know your triggers and avoid situations in which symptoms might arise. Be optimistic about your future. Create goals to work toward. By recording all of this in your wellness plan and referring to it when symptoms arise, you will have several lines of defense against a crisis. Achieve Concierge specializes in a holistic, collaborative approach to treating a variety of mental health conditions. Please call (858) 221-0344 today to learn more.

Benefits of a Mental Health Peer Support Specialist

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Mental health peer support specialists share their lived experiences with those who have mental illness. They provide clients with a relatable and empathetic healing perspective. Peers are in recovery from mental illness and often substance use disorder. They work in mental health facilities, for private and public mental health providers and in peer-run organizations. 

 

How Peers Help

 

By sharing their stories, peer support specialists serve as mentors and guide others along the recovery path. Duties range from advocating for clients to simply being someone to talk to. Peers also:

  • Help clients get involved in the community
  • Assist in establishing social supports
  • Educate peers on what to expect when entering mental health services
  • Follow a strict code of ethics
  • Refer clients to mental health and community resources
  • Practice trauma-informed care
  • Facilitate groups
  • Assist with conflict resolution
  • Promote self-care strategies
  • Instill hope

 

Fighting Stigma, Promoting Understanding

 

Only someone who has faced the stigma of mental illness and worked to overcome it can understand how damaging it is and how hard it can be to deal with. Peers serve a vital role in decreasing the stigma associated with mental illness. Members of the public often fear and misunderstand those with mental illness. Peers not only understand it, but they’ve also experienced it. Peers know that getting to know a person is the first step in learning about how mental illness truly affects people. They know that fearing, judging, and turning their back on the mentally ill is not the answer, nor is it in anyone’s best interest. 

This helps to reduce a client’s internalized stigma. Getting clients into the community also helps address public stigma. Workplace stigma is also reduced due to clinicians working side by side with peers. Peer support specialists benefit their workplaces and colleagues as agents of change for negative attitudes toward clients. They provide a personal perspective on what it’s like to overcome a mental illness and help to create an environment focused on promoting recovery. 

 

A Holistic Approach to Health

 

Peer support specialists contribute to a holistic approach to mental health care. Peers in recovery have learned that they must protect and foster both physical and mental health. Treating the mind, body, and spirit is equally important. If one area is out of balance, it can throw the others off as well. One of the most important lessons of recovery is maintaining balance, both in our health and in other areas such as work, family, socialization, and leisure time. Peer supports model this balance.

Based on their experience and client needs, peers employ and endorse self-care and wellness techniques. These can include, but are not limited to, sleep hygiene, proper diet, spirituality, socialization, and hygiene. Physical health is also part of a well-rounded recovery path. Peers can support clients at doctors’ appointments by attending them with the client and/or providing transportation. 

 

A Movement That’s Coming of Age

 

The peer support movement has gained momentum in recent decades. More states are establishing training, certification, and funding for mental health peers. Certified peers and their services are billable under some state-sponsored insurance, and many states are working on the guidelines and requirements to make this possible. 

Peer support is an evidence-based practice. Research has found it to be beneficial because it:

  • Reduces hospital readmissions by 42%  
  • Reduces days in hospital by 48%  
  • Improves relationship with providers  
  • Increases engagement with care  
  • Decreases substance use  
  • Decreases depression  
  • Increases hopefulness  
  • Increases activation and self‐care  
  • Increases sense of well‐being

 

Peer Support Complements the System

 

There are many things that peers are not and should not try to be. They are not therapists, psychiatrists, doctors, or social workers. They do not give medical advice or perform psychotherapy. 

The benefit of peers is in their shared understanding with clients. They relate on a level that cannot be reached with therapists, psychiatrists, or social workers. These practitioners remain an integral part of mental health care. Peer support responsibilities might overlap with those of other clinicians at mental health facilities, but they are meant to complement other services, not replace them.

 

Ethical Criteria

 

Certified peer support is required to follow a stringent code of ethics. Peer support ethical guidelines include:

  • Personal conduct standards
  • Sharing their stories in a healthy and appropriate manner
  • Respecting privacy and confidentiality
  • Respecting the rights and dignity of clients
  • Nondiscrimination policies
  • Refraining from physical, verbal, and sexual abuse or contact
  • Prohibition of substance abuse

 

Who’s Helping Who?

 

The beauty of peer-client relationships is that it’s a two-way street. It can help a peer as much as it helps a client. Benefits that the peers may experience includes:

  • The rewards of helping others
  • Connecting with others and forming rewarding professional relationships
  • Watching others grow in their recovery
  • Enhancing their own recovery

 

Certified peer support specialists bring a unique perspective to those they serve. They have overcome many obstacles related to mental illness. When they share their lived experience with others who struggle with such obstacles, peers become empathetic mentors who help clients find and maintain their own recovery. Peer support is a realistic, holistic approach to mental health care that also reduces stigma. Peers undergo specialized training and certification. They are required to adhere to strict ethical standards. Peer support, an evidenced-based practice, is becoming a respected means of care within the American mental health system. Achieve Concierge offers expert mental health services that are specialized for your personal mental wellness, work, and lifestyle needs. In these fast-paced times, what a gift it is to know that we are here to streamline your care and simplify your life. Call  (858) 221-0344 today for information about starting your personal path to recovery.

How Does Mindfulness Alleviate Stress and Anxiety?

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People have been using mindfulness to enhance their peace of mind for thousands of years. It is still useful today to treat stress and anxiety.

 

What Is Mindfulness?

Mindfulness is a form of self-care that calms both the mind and body, helping to slow down thoughts and increase concentration. Other benefits are physical and include lower blood pressure and improved circulation.

 

The point of mindfulness is to stay in the moment and quiet the mind. Staying in the here and now prevents people from spending time regretting the past or fearing the future. The past cannot be changed. The future is unknown and cannot be predicted. By focusing on the present moment, you are relieving your mind of the stress and anxiety caused by thinking about what has happened or what might happen.

 

There are countless forms of achieving mindfulness, including practicing meditation, yoga, and tai chi. Creating art and enjoying music are also mindful activities. Mindfulness can be applied to simple, everyday actions such as eating or watching the sunset. Paying attention to the senses can also help you stay in the moment. 

 

During moments of fierce tension that accompany anxiety or stress, the mind often races. The worst possible scenarios play out in the mind’s eye. At such times, it can be helpful to take a deep breath, close your eyes and focus on nothing more than what’s in front of you: the present moment. The best way to train the mind to slow down and focus on the present is through meditation.

 

How to Meditate

There are many ways to meditate, both as part of a group and alone. One place to start is to find a quiet place where you won’t be disturbed. You might have to get up earlier than the rest of the household or sit in the bathroom, if necessary. Once you are comfortable, close your eyes and clear your head. It’s good to take a few deep breaths when you start. Fill your lungs slowly and fully, from the bottom to the top. While inhaling, let the belly expand. Exhale slower than you inhaled. After three deep breaths, breathe normally.

 

Focus on the inhale and exhale of the breath. Recognize how it feels going in and out of your nose or lungs. Concentrate on the feeling you get in the back of the throat as air passes through. No matter how hard you try to focus on the breath, your mind will wander. Don’t get discouraged. The object is to slow the mind down, not to make it completely still. When thoughts wander, simply notice it and return to focusing on the breath. If it is challenging to stay focused for the recommended minimum of 20 minutes, start by setting a timer for five minutes. Over time, you can increase the time you spend meditating as you progress. 

 

If focusing on the breath doesn’t seem to be working, you can employ a mantra in your meditation practice. A mantra is repeating a word or short phrase as you meditate. Words and concepts such as “peace,” “love” and “relax” can be used in formulating a mantra. If your mind wanders or you become distracted, take note and return to repeating the mantra you have chosen.

 

Some people meditate best while doing exercises like running or walking. Focusing on anything positive that brings you into the present moment works as well, such as watching the sunset or thinking about your child’s smile. 

 

Resources for Starting Your Practice

For some time, meditating might seem boring or even impossible. If this is the case, seek guidance. YouTube has an endless selection of spoken-word guided meditations and music for meditation. Guided meditation can focus on breathing exercises, visualization, or muscle relaxation. Type “meditation for beginners” into the search bar on YouTube or any search engine to find articles and tips on where to begin. If you know someone who actively meditates, ask them for suggestions.

 

If you don’t have time to spend in the meditation practices mentioned above, another option is to ground yourself in the present. Using the five senses, you can focus on:

  • What you see
  • What you feel
  • What you hear
  • What you smell
  • Something you can taste

 

Eating mindfully means being aware of how your food looks and tastes. Pay attention to the texture and how it feels to eat, rather than passively eating while your mind wanders or races. 

 

It’s important to practice mindfulness and meditation regularly – daily, if possible – whether you are experiencing tense feelings or not. Regular meditation can foster acts of relaxation in everyday life. You might find yourself taking a deep, relaxing breath the very moment a stressor occurs. Mindfulness and meditation can also make it easier to accept difficult situations. Be patient while developing a mindfulness or meditation practice. It takes time, effort, and dedication. 

 

Mindfulness can ease symptoms of anxiety and stress while increasing your peace of mind. The intent of mindfulness is to focus on the present moment. This reduces the fear and regret associated with stress and anxiety. Meditating, performing yoga or tai chi, using the five senses, and exercising are some examples of activities that spur mindfulness. You can simply focus on the breath in a quiet, comfortable place to start a meditation practice. It can be a challenge to set aside time every day to meditate when establishing a mindfulness routine. Eating, watching the sunset, or focusing on your child’s smile are gateways to practicing mindfulness. If stress and anxiety are aggravating your mental illness, mindfulness can be an important part of your recovery journey. At Achieve Concierge, we offer comprehensive mental health services for adults, children, and families. Recovery is possible. Start your journey by calling us today at (858) 221-0344.

How Can Self-Discipline Improve My Life?

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Discipline is defined as the practice of training people to obey rules or a code of behavior, using punishment to correct disobedience. Therefore, self-discipline is the practice of monitoring, restraining, or regulating your actions according to your code or values. It typically involves holding off on receiving immediate, short-term benefits, in favor of a higher payoff later on. The positive results you receive as a result of your strength and patience can be well worth it. 

 

For example, imagine you are presented with a buffet of your favorite desserts, fudge brownies, red velvet cake, Boston creme donuts, and caramel apples. You can either indulge yourself or pick only one dessert to enjoy and forgo the rest. What would you do? At that moment, you might have a hard time controlling your desire to consume and cave in. On the other hand, if you are self-disciplined, you might remember that you don’t need all that sugar. You’ve been doing so well managing your eating habits lately, so you decide on the latter. This decision might seem easy, but if you struggle with self-discipline in situations like these, doing so in higher-stake circumstances may be very challenging.

 

What is the Point Anyway?

 

Disciplining yourself can seem boring and arduous. It can be difficult to find the motivation to keep going when you’re tired or disinterested. There are various aspects of self-discipline that you will need to develop, such as self-control, persistence, commitment, self-regulation, motivation, and willpower. Nevertheless, self-discipline can have immense benefits like improving the quality of your work and learning, following through on your commitments, accomplishing life goals, and enhancing your attention to detail. 

 

When this practice becomes habitual, making future decisions that are in your best interest will become easier. As a habit, it can also push you to be consistent in the quality and timeliness of your work, improve your work ethic, and strengthen your reputation, as colleagues will know what to expect from you. You must be willing to spend the time and energy it takes to master an art or technique, and it takes discipline to do so.

 

There Can Be Consequences 

 

A lack of self-discipline can indeed have negative consequences. Reconsider the earlier example at the buffet. If you consistently give in to sugary treats, weight gain, diabetes, and other health issues are real concerns. A study published in the National Institutes of Health explains that “lower self-control is associated with unhealthy coping strategies (avoidance coping), which in turn are associated with worse mental health outcomes and greater reports of physical health symptoms.” Shockingly, 40% of deaths are estimated to be attributed to issues related to poor self-regulation.

 

On the other hand, fewer mental and physical health symptoms were found in those that had increased self-control. Moreover, those who can regulate their behaviors typically demonstrate improved relationships, better mental health, and increased job, interpersonal, and academic success. Such persons have also been found to be at a lower risk of substance use disorders and engaging in risky sexual behavior which can result in sexually transmitted diseases. The practice and benefits of self-discipline have clear implications for persons struggling with a behavioral addiction or substance use disorder. What do you have to lose to become more disciplined? 

 

How You Can Cultivate It

 

An important point to make here is that self-discipline is a lifelong practice. You need to continue to flex those mental muscles to keep them strong and supportive. If you’re interested in embarking on this mental and spiritual journey, consider some of the following suggestions for how you can get started today: 

 

#1 Remove distractions and temptations.

Turn off your phone, dump the cookies and cake, and find a quiet space if you have to. If you know something in particular bothers or tempts you, don’t hesitate to remove it from your space entirely. 

 

#2 Eat healthy foods on a regular schedule. 

This is important because low blood sugar can compromise your decision-making capacities and ability to focus. This can make sticking to your self-discipline goals challenging.  

 

#3 Embrace getting out of your comfort zone with new habits. 

Maybe you want to start waking up early every morning and go running. You may not enjoy it at first, but you will likely get over the initial discomfort. You will be okay!

 

#4 Treat yourself. 

Setting self-discipline goals doesn’t mean you can’t take breaks or indulge. Carve out time to enjoy a treat, take a break, or reward yourself for your hard work.

 

#5 Accept the hiccup and move on. 

Don’t beat yourself up if you don’t always accomplish your goals, no matter how small they might be. Determine where you went wrong and set a new goal. 

 

Self-discipline is the practice of monitoring, restraining, or regulating your actions according to your code or values. It involves being persistent and committed to your goals, pushing forward even when you’re tired or unmotivated. Practicing self-discipline can improve the quality of your work and build your reputation as a person who never gives up on their goals. It also has implications for other aspects of well-being, with studies indicating that fewer mental and physical health symptoms are found in those with increased self-control. Those suffering from mental illness or behavioral addictions could benefit from such practices and techniques used to control detrimental behaviors and emotions. If you or someone you know is experiencing these issues, Achieve Concierge is at your service. We offer comprehensive mental health services that treat the body, mind, and spirit. We know that each patient is a unique individual and deserves to be treated as such. Call us today at (858) 221-0344.

veterans

How Can Active Combat Affect Military Personnel?

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When it comes to war, most people would probably agree that they do not understand what it is really like. Only those who have lived it and came out alive on the other side know and feel the chilling memories of first-hand experiences of deployment into a combat zone. Family members and close friends experience a different kind of pain as they watch their loved ones deal with post-war trauma. The tragedies that come along with working in a warzone can haunt veterans for years and cause them long-term mental and physical pain. Whether you were in the Army, Navy, Marine Corps, Air Force, or Coast Guard, your indispensable service requires not only thanks but effective and wholesome treatment if you are suffering from subsequent physical and psychological discomfort. Luckily, there are ways to manage these issues and programs designed to help you recover.

Common Illnesses Vets Experience

Over two million American soldiers were deployed over the last decade. Depending on their branch and personal experiences, there are some different illnesses they may encounter. For example, veterans commonly report physical conditions like:

  • Lost limbs
  • Tinnitus and/or hearing loss
  • Shrapnel and gunshot wounds
  • Traumatic Brain Injuries (TBIs)

Severe stress from disturbing experiences can also lead to substance use disorder and/or mental health problems like anxiety, depression, schizophrenia, bipolar, and post-traumatic stress disorder (PTSD). The risk of developing co-occurring conditions and attempting suicide are also major concerns. In fact, in 2018, over 1.7 million Veterans got mental health treatment in a VA specialty program. Similarly, a 2016 study published in the American Journal of Public Health found that over 1.1 million Veterans treated between 2010–2011 were diagnosed with at least one of the following disorders: substance use disorder, anxiety, schizophrenia, bipolar disorder, and PTSD.

 

PTSD: A Leading Condition Among Vets  

It may come as no surprise that PTSD is one of the leading disorders among military personnel. According to the U.S. Department of Veteran Affairs, this challenging condition is characterized by four main symptoms:

#1 Reliving the terrifying event at any moment and being triggered by sounds and situations. You might experience nightmares or flashbacks.

#2 Avoiding people, places, or things that remind you of the event (i.e. avoiding crowds, driving, certain movies).

#3 Experiencing increased negative thoughts and/or feelings (i.e. feeling numb or guilty, losing interest in old hobbies and loved ones, and thinking that the world is too dangerous and people can not be trusted)

#4 Being hyper-aroused or in a constant state of fight-or-flight. As a result, you may experience insomnia, difficulty concentrating, sudden anger or irritability, and become startled by a loud noise or surprise.

According to a JAMA Psychiatry study from 2014, the rate of PTSD among veterans is 15 times higher than that of the civilian population. The percentage of veterans suffering from PTSD also varies by service era. For example, it is estimated that approximately 20% of veterans who served in the Gulf War (Desert Storm) had PTSD in a given year. Similarly, 11-20% of those who served more recently in Operations Iraqi Freedom (OIF) or Enduring Freedom (OEF) experienced PTSD.

What Trauma Does to the Brain

Intrusive thoughts, nightmares, hyperarousal, flashbacks, sleep disturbances, and changes in memory, concentration, and startle responses are all related to how trauma alters brain function. Severe stress can cause long-term changes in brain circuits that regulate responses to stress, thus making future responses abnormal or irrational. The main parts of the brain associated with stress responses include the hippocampus, amygdala, and medial prefrontal cortex.

The hippocampus is central to emotions, learning, and memory formation, while the amygdala is involved in processing fearful and threatening stimuli. Similarly, the medial prefrontal cortex modulates aversive learning and memory. Cortisol, the primary stress hormone that mediates fear-related behaviors, and norepinephrine, another hormone that increases heart rate and blood pressure, are both central to the brain’s stress response.

Across numerous studies examining various types of PTSD patients including Vietnam and other combat veterans, varying degrees of reduced hippocampal volume were discovered. The researchers hypothesize that “stress-induced hippocampal dysfunction may mediate many of the symptoms of PTSD which are related to memory dysregulation, including both explicit memory deficits as well as fragmentation of memory…” They also found that amygdala function increased while medial prefrontal cortex function decreased. Patients with PTSD also demonstrated increased cortisol and norepinephrine in response to stress, which can harm the body over time.

Active military personnel and veterans live a life far different from most Americans. They have put their life on the line to protect our country, a service that often comes at a great cost to their health. Depression, anxiety, bipolar disorder, and schizophrenia are common mental conditions among soldiers. PTSD, in particular, can cause paralyzing flashbacks and nightmares that turn civilian life into a battlefield. Trauma alters regions of the brain central to healthy stress and fear responses. There is no shame in getting help and truth be told, it is the least we can do. At Achieve Concierge, it is our honor to assist you in recovering. We understand that trauma, whether it grows into PTSD or another disorder, doesn’t wait until you are in front of your therapist. It can hit at any time and that is why we offer same-day and next-day appointments. We’re here to help you, call (858) 221-0344.