5 Reasons Why You Should Give Back

5 Reasons Why You Should Give Back

/in /by

Everyone knows that giving back is a nice thing to do because it is an act of selflessness that helps the community. We also know that giving feels good, even when it is done in small ways, such as dropping some change in a collection cup or tipping a little extra at a restaurant. However, what a lot of people don’t realize is that giving back can actually benefit both parties. Studies show that giving back can improve one’s overall health. It can also help increase one’s gratitude, promote social connection, advance one’s political career, and provide a sense of fulfillment.

5 Reasons Giving Back Can Help You

#1. In studies, giving back to the community has been proven to help improve both one’s mental and physical health. When you are having a meaningful connection with another person, you’re going to be letting go of the stress that may have been building up without you even knowing. This can help you feel lighter and can alleviate symptoms of loneliness, depression, and anxiety. Giving back has also been linked to a hormone called oxytocin, which is associated with happiness, warmth, and euphoria. When you help someone else, you might experience symptoms related to oxytocin release for more than an hour afterward.

Giving back to the community can be beneficial to one’s physical health for several reasons. When someone is in a better state of mind, they will be more likely to make positive decisions regarding their health, whether that be through fitness or nutrition. Additionally, someone who regularly gives back will likely be staying more active, which can decrease their risk of high blood pressure, obesity, and other diseases related to an overly sedentary lifestyle.

#2. Giving back is a great way to remember to practice gratitude. Everyone has their own set of problems, and it can be easy to get stuck in a cycle of self-pity. However, when you give to the less fortunate, you are likely going to see that you have it better off than many people. Working with people who struggle to afford basic necessities like food, clothing, and shelter can remind you to be grateful for the more simple things in life. Working with someone who is sick, disabled, or terminally ill can make you grateful to be healthy, able-bodied, and alive. The more grateful an individual is, the more resilient they will be to stress, and the more likely they will be to experience strong mental health.

#3. When you give back to others, you’re going to be making strong, positive social connections, which can make you feel more connected to the community and can lead to long-lasting friendships. The friends you make along the way might even be able to support you in different ways in the future.

#4. While it might not be the main reason you choose to give back, helping others can actually help you career-wise in the future. Not only does volunteer work look great on a college application or resume, but the networking you do along the way may be able to help you score a job in the future.

#5. Do you ever feel as if you’re lacking purpose or don’t really know what your place is in the world? When you give back, you will experience a sense of fulfillment. It will remind you that you are an important member of the community and are capable of making positive changes in the world. This in turn can increase your sense of self-esteem.

Some Ideas of Ways to Give Back

Do you want to give back but don’t know where to start? Start thinking about what you are passionate about and go from there. Here are some ideas that may be a good fit for you:

  • Volunteer at a local animal shelter or donate some supplies that they need
  • Visit somebody in a nursing home that has no family left
  • Write a letter to a soldier thanking them for their service
  • Help serve a meal at a local soup kitchen
  • Donate canned goods and other supplies to a food pantry
  • Go through your closet and donate clothes you no longer wear to a homeless shelter
  • Help sponsor a family over the holidays
  • Donate school supplies that can be used by children who can’t afford any

Remember, you don’t necessarily need to donate lots of your time or money to still experience the benefits of giving back. Start small and don’t take on more than you can realistically manage and you will experience amazing results.

While giving back to the community is a selfless act, it can benefit both parties. When you help someone else, you experience a multitude of positive results, including better mental and physical health, a greater sense of gratitude for what you have, strong social connections, networking that can lead to professional growth, and a greater sense of self-purpose and fulfillment. Giving back doesn’t only make you feel good and helps strengthen the community, but it is a way of focusing on something positive and learning that you can make a positive difference in the world when you set your mind to it. Some examples of ways to give back include helping out at a soup kitchen, volunteering at an animal shelter, or donating food to those in need. If you or someone you know is struggling with a mental health disorder, our team at Achieve Concierge can help. Call (858) 221-0344 today to learn more. 

Supporting Friend's Struggling with Mental Illness

Supporting Friend’s Struggling with Mental Illness

/0 Comments/in /by

Mental illness continues to plague much of the nation, and unfortunately, many cases often go overlooked and undiagnosed. It can be hard to know how to support a friend who is struggling with mental illness, especially if it is not something you’ve personally experienced yourself. However, learning how to identify the signs of a mental health problem, how to effectively communicate with someone struggling with their mental health, and encouraging them to seek proper treatment is critical. In some cases, it can even be the difference between life and death.

Recognizing the Signs of a Mental Health Disorder

There are a variety of different types of mental health disorders. Some common examples include anxiety, depression, PTSD, OCD, and bipolar disorder. The way that each person exhibits symptoms of a mental health disorder is different. If you think your loved one may be struggling with their mental health, there are some common signs you can look out for. They include:

  • Changes in eating habits
  • Trouble keeping up with personal or professional obligations
  • Decreased performance at work or school
  • Withdrawing from friends or family
  • No longer participating in or enjoying one’s hobbies
  • Sudden weight gain or loss
  • Inability to keep up with one’s personal hygiene
  • Engaging in excessive drug or alcohol use
  • Seeming chronically tired or lacking energy
  • Exhibiting sudden mood changes
  • Changes in sleeping habits
  • Changes in sex drive
  • Trouble coping with stress

If your loved one is experiencing any of these symptoms, they may have a mental health problem and need professional treatment.

Learning How to Talk to Someone With a Mental Illness

It’s very important to know how to properly talk to someone with a mental health disorder because saying the wrong thing or taking the wrong tone can not only discourage them from seeking treatment but may even make their condition worse. The most important thing to remember when confronting your loved one is to make it clear that you’re coming from a place of love and compassion, not judgment. The following are some examples of good ways to open up the conversation:

  • I care about you and want to make sure you’re okay. Are you comfortable talking to me about what you’re going through?
  • I am here and want to listen. Can you tell me how you are feeling?
  • What can I do to help you during this time?
  • It seems like you are going through a difficult time, and I’m worried about you. I am here for you if you need me.
  • What can I do to help you get the assistance you need?
  • Are you open to getting some resources that can help you through this time?
  • I’m worried about your safety. Have you considered doing anything to hurt yourself or someone else?

It’s important to only approach the individual about their mental health status while they are in a safe, private environment and only when they feel comfortable discussing it. It’s also important to be straightforward and speak calmly. If the individual isn’t yet comfortable discussing their mental health, do not pressure them to open up, but revisit the topic at a different time.

Additional Ways to Support Someone With a Mental Illness

After you’ve approached your loved one about their mental illness and encouraged them to seek treatment, there are some additional steps you can take to support them and show them that you care. Some examples include:

  • Telling them that they are free to open up to you as much or as little as they want
  • Reminding them that there is help available for them if they want it
  • Offering to help out with household tasks or other things they may be struggling to keep up with
  • Express empathy and treat the individual with dignity and respect
  • Speak with other people that are close to the individual and make sure they are aware that their loved one is struggling
  • Invite the individual to social functions to ensure they don’t feel lonely or isolated from those that care about them
  • Remind the individual that you are not judging them and do not think any differently about them because of what they are going through

In some severe situations, a person who is struggling with a mental health problem may show signs that they are considering taking their own life. If you believe your loved one is suicidal, it is important to not leave their side and call 911 right away. They can be taken to the hospital and placed under 24/7 medical supervision to ensure that they don’t do anything to hurt themselves or anyone else.

Watching a friend struggle with a mental health disorder can be very painful, especially if the individual is not seeking out the help they need. Because mental illness is such a serious issue, it is important to be able to recognize the symptoms of it, understand how to discuss it with the individual, and how to encourage them to seek treatment. When approaching someone about their mental illness, it is important to come from a place of non-judgment and to ensure that the person knows that you care about them and have compassion for them. You can also support your loved one in other ways, such as inviting them to social functions and offering to help out with tasks they may be behind on. If you or someone you know is struggling with a mental health disorder, our team at Achieve Concierge can help. Call (858) 221-0344 today to learn more about our services. 

Reducing the Stigma of Schizophrenia

Reducing the Stigma of Schizophrenia

/0 Comments/in /by

The stigmatization surrounding mental illness began over 100 years ago, before psychological and social sciences became research fields. There are all different types of stigma — such as public stigma, social stigma, and label avoidance — although any kind of stigma is likely to cause harmful effects. Stigma not only produces feelings of defeat for those struggling with their mental health but also produces false beliefs and emotions toward the stigmatized person.

What Is Stigma?

Stigma involves negative attitudes or discriminatory behavior toward someone based on a certain component of their identity. Stigmas are stereotypes that cause certain individuals to experience greater disadvantages in their own life.

Stigmas typically develop from a combination of a lack of awareness, lack of education, or lack of perception. People create stigmas from their own subjective observations without having enough understanding about their own life experiences to accurately explain their opinion.

When someone makes a negative remark about mental illness or mental health treatment, they are engaging in discrimination as an effect of stigma. Sometimes, stigmas happen to be more subtle, such as someone avoiding a person with mental illness because they assume that the person is unstable or dangerous. Stigmas cause extreme damage to our understanding of the world around us, and especially to our own self-esteem and self-worth.

What Is Schizophrenia?

Schizophrenia is a serious mental condition that interferes with all aspects of a person’s ability to function. It affects how a person thinks, feels, behaves, and relates to others. Most individuals that have schizophrenia experience a lost sense of reality, which can cause intense distress for not only the individual but also for their loved ones.

Schizophrenia is often diagnosed between late teens years into early adulthood. It is more prevalent in males, and symptoms typically emerge earlier in males.

Schizophrenia has been associated with negative stigma because the condition is characterized by:

  • Psychotic symptoms, such as hallucinations, delusions, and thought disorder
  • Negative symptoms, such as loss of motivation, social withdrawal, inability or difficulty showing emotions, or reduced speaking
  • Cognitive symptoms, such as difficulty with attention, concentration, decision-making, or memory

Schizophrenia, alongside all mental health conditions, is a brain illness. This causes disruptions in typical thought and behavior patterns. For example, a person with schizophrenia may hear voices when no one is around or believe that someone is trying to hurt them even though there is no reason to believe that.

The condition of schizophrenia ranges in intensity and severity. For instance, some people have mild schizophrenia and learn how to challenge their false delusions. Typically, you would never guess that these people are dealing with internal struggles of schizophrenia, as these individuals come off as “normal.” Severe cases of schizophrenia can make it nearly impossible for a person to keep a job or take care of themselves.

Addressing the Schizophrenia Stigma

When a person does not understand the true nature of schizophrenia, they come to stigmatize it. Some stigmas include:

  • The idea that these individuals are violent or dangerous
  • The idea that these individuals are flawed, especially for those that believe the stigmas said about their own condition
  • The idea that these individuals will not respond to treatment
  • The idea that these individuals are unable to have intimate social relationships

Stigma causes numerous harmful effects. The most significant impact that stigma has on those with schizophrenia is that such harmful ideology can, and does, trigger relapse in those working their way in their recovery journey. Stigma can also worsen symptoms entirely, especially if someone is already struggling with the thoughts in their own mind. What is said in society or on social media about mental health, especially in regard to schizophrenia, sticks in the minds of people that are directly affected by the condition.

Stigma also keeps individuals from seeking out or accessing treatment during the times that they may need it most. They fear the diagnosis and fear the recovery battle merely because of the harmful, false stigmas that develop from lack of awareness and education.

How to Work Through Stigma

It is essential that communities continue to work to disassemble the stigmas surrounding mental illness. Psychoeducation of mental illness conditions should be encouraged, as valuable, online resources to help us learn are at the tips of our fingers. Mental health education is something that should be discussed regularly, not only when someone is struggling. These actions can help to reframe how individuals understand mental health and stigma in general.

Statistics regarding the prevalence of mental illness should be highlighted regularly, as nearly one in five adults are struggling with mental illness at any given time. Teaching both kids and adults about mental health and illness can raise awareness and increase comprehension of conditions without stereotypes ever being curated. It is essential that society and media work to challenge stigmas and make this world as inclusive as it can be for individuals of any identity.

Stigma continues to enforce negative beliefs and attitudes about a person, specifically regarding certain identity traits or characteristics. Stigma leads to discrimination and harmful perceptions, especially for those that struggle with mental health. One of the most stigmatized mental health conditions is schizophrenia, characterized by a lost sense of reality that affects how a person thinks, feels, and behaves. People have come to stigmatize schizophrenia because they lack education, awareness, and a general understanding of the condition. It is crucial that these stigmas continue to be challenged so that people that are struggling can get the help that they need, or avoid relapse for those in recovery. Achieve Concierge understands how harmful stigmas can be in mental health recovery. Our compassionate community works together to challenge these stigmas so that our clients will feel safe, loved, and supported. We treat more than your diagnosis. For more information, call (858) 221-0344. 

How Our Five Senses Affect Our Mental Health

How Our Five Senses Affect Our Mental Health

/0 Comments/in /by

Effective treatments for mental illnesses typically take place in a treatment center. Some centers require clients to attend therapy multiple times over the course of the day, while others require clients to attend weekly sessions. No matter how often treatment is, it can take weeks to months to experience newfound mental clarity.

For those that struggle on a daily basis with mental illnesses, such as depression and anxiety, it can be hard to continue treatment knowing that results take time. While a person goes through treatment, it is essential that they are taught mindfulness tools to help them cope with present distress. That way, they are able to find peace in the present moment, which helps them to stay engaged with long-term treatment sessions.

What Is Mindfulness?

In simple terms, mindfulness is awareness. Mindfulness is the ability to be fully present and aware in a given moment, specifically with acceptance and non-judgment. There are many common forms of mindfulness, such as meditation or deep breathing, that are readily available for the times you may need it most.

Mindfulness requires you to be intensely observant of your sensations, thoughts, and feelings. Anxiety, for example, causes a person to spend too much time reflecting on the past or worrying about the future. Anxiety takes a person away from their present-moment experience. Practicing mindfulness can help you to direct your energy and attention to the moment that lies in front of you.

Your Five Senses and Your Mental Health

Our five senses help us to stay in tune with what is happening around us. Our mind is often trying to interpret things that our senses are trying to tell us, especially identifying how they contribute to our wellbeing. By understanding how to address each of your five senses, you will be better able to connect to your mental health and the world around you.

  • Sight – Your visual field can significantly impact how you feel. If your workspace is messy, you are likely to feel more anxious than if your workspace is organized. Bright, vibrant colors tend to bring about a more positive mood than dull or grey colors. You can even consider the power of a smile — when someone smiles at you, you are likely to experience a burst of energy.
  • Smell – Soft, pleasing smells can reduce feelings of stress and anxiety. Certain fragrances, such as lavender, are known to also alleviate feelings of distress and promote better sleep. Every smell has a different effect on your mood.
  • Sound – We are constantly experiencing the power of sound. Loud, unexpected sounds are frightening, while acoustic or soft instrumental music is pleasing to the ear. The type of music that you choose to listen to during a workout, for example, can help to boost your energy as well.
  • Touch – If physical touch is your love language, you would understand the importance of touch in mental health. Feeling the warmth of the sun or taking a warm shower can significantly boost your mood.
  • Taste – Eating favorable foods always seems to bring about pleasure. Eating something you may not like may cause quite the opposite effect. Taste produces a significant effect on our mood, emotions, and behaviors.

Knowing how your five senses can affect your mood might encourage you to reflect on your own interpretations of your senses. For example, you might want to identify your favorite sights, smells, sounds, touches, and tastes so that when you feel stressed or anxious, you will be able to identify healthy responses to alleviate your stress.

Using Your Five Senses to Engage With Mindfulness

There are endless grounding exercises available to you anywhere at any time. These exercises reduce feelings of stress and anxiety while allowing you to experience pleasure from the present moment.

The next time you are feeling overwhelmed, try to work through the following exercises to connect you to your environment:

  • 5, 4, 3, 2, 1 – This exercise requires you to name five things you can see, four things you can physically feel, three things you can hear, two things you can smell, and one thing you can taste. This exercise helps you to shift the focus of your anxious mind away from the thoughts that may be causing you to feel anxious. Repeated use of this exercise can help you to reframe negative or harmful thought patterns.
  • Mindful meditation – This exercise requires you to close your eyes and sit in a comfortable position. As you consciously bring attention to your breath, bring awareness to the sensations that you are experiencing in your environment. If you experience outside thoughts, visualize yourself attaching your thoughts to a cloud and letting them float away.

Your five senses play an essential part in your mental health. They help you to interpret thoughts and feelings about your surrounding environment and contribute to how you understand feelings of wellbeing. When mindfulness is combined with a conscious evaluation of our senses, a stressed mind can find clarity and peace in the present moment. It is important that people become aware of useful grounding techniques that can be applied anywhere at any time so that they can experience a sound mind. Achieve Concierge offers comprehensive mental wellness programs for those struggling with mental health problems. We specialize in treating various mental health conditions and believe that our expertise leads our clients to experience long-term mental wellness. We understand the toll that anxiety and depressive disorders can have on mental wellness, and believe that everyone deserves to experience clarity. For more information on the treatment therapy options we offer, call us at (858) 221-0344.

the dog sleeps next to the mistress

Finding a Suitable Work-Life Balance to Encourage More Sleep

/in /by

Improving or finding a manageable work-life balance can help you sleep better. In return, catching up on more sleep can impact your ability to function effectively at work or affect your presence at home. 

However, sleep can be challenging to accomplish when you’re trying to juggle your work life and personal life. Maybe you’re feeling the weight of the responsibilities on your shoulders, and you find yourself thinking about what needs to happen the next day. Whatever it is that’s keeping you awake, you will feel the effects of sleep deprivation in all areas of your life. 

Sleep plays a significant role in our mental and physical health. If you’re waking up fatigued each morning, listen to your body. It’s time to make a change to better not only yourself but your relationships at work and home.

Dangers of Not Getting Enough Sleep 

Not sleeping enough at night can lead to many negative outcomes that in turn affect work and home-life. Researchers found that insomnia is responsible for 274,000 workplace accidents and errors each year. These errors include vehicular accidents while on the job or causing an assembly line to be shut down. 

Sleeping less than the recommended seven to nine hours a night impacts you more than just making you feel cranky, groggy, and unable to focus. Physical complications include weight gain, high blood pressure, and a weakened immune system. Further, sleep deprivation is associated with increased heart rate and higher levels of certain chemicals linked with inflammation, which may put extra strain on your heart.

The Link Between Sleep and Mental Health 

Sleep problems can also lead to long-term mental health concerns and the development of mental health disorders like clinical depression, anxiety, bipolar disorder, and attention-deficit hyperactivity disorder (ADHD). About 75% of those with depression show symptoms of insomnia, and evidence suggests that poor sleep may induce or worsen depression. 

Sleep stages also play a crucial role in brain health, enabling better thinking, learning, and memory. If you’re trying to get your work-life balance back on track, then it’s essential to find a way to detach after hours so you can get a good night’s rest.

Improving Your Work-Life Balance to Improve Sleep

There are several ways you can work towards improving your work-life balance, including:

#1. Unplug After Hours

This may seem like a no-brainer, but making yourself unavailable once you leave the office so you can relax or spend time with your family will do your mental health wonders. Delete your email from your phone, do not respond to text messages, or make a point to leave your laptop at the office. Unplugging after hours will require some planning ahead so you can fully disengage the second you get home. 

Our motivation to succeed professionally can cause us to push self-care or personal relationships to the side. It is crucial to be careful about letting work take over your home life.

#2. Prioritize Projects 

If you have a deadline coming up or a number of projects to complete before the end of the week, try to dedicate the mornings to those so you can leave on time. Don’t set yourself up to have to stay late to get caught up.

#3. Never Be Afraid to Say No

Saying no to extra work obligations can be one of the most challenging yet most important things you can do. It’s a significant step to take to achieve a healthy work-life balance. This can help you prevent burnout. Only take on what you know you can accomplish during work hours, so the additional stress doesn’t take a toll on your sleep.

Balancing Home-Life and Work-Life

We’ve all found ourselves struggling with catching up on work at home then attacking several chores past our bedtime. Take the glass ball theory by author Nora Roberts. She states, “the key to juggling is to know that some of the balls you have in the air are made of plastic, and some are made of glass.” 

The takeaway of her analogy is that sometimes it’s okay to let the plastic balls drop to save a glass ball from shattering. Plastic balls may include baking cupcakes from scratch for the kids to take to school or staying up until midnight checking your email. These balls will bounce back with no harm done if they fall. 

Sometimes it can feel like you’re juggling a thousand things at once that fit into the categories of “work” and “life:” children, friendships, exercising, deadlines, meetings, cleaning, errands, appointments, etc.  When it comes to doing it all, sometimes you have to sacrifice a ball from time to time, and that’s okay. 

Juggling work and home life priorities can result in sleep deprivation if you can’t find a suitable balance. Work-life balance is a mental health issue and one that’s often overlooked. Taking on too much responsibility throughout the day can stress you out and, in turn, prevent you from sleeping at night as you battle your racing thoughts. Achieve Concierge can offer you the necessary tools to help you overcome sleep deprivation or mental health disorders so you can feel your best at work and home. Take a step away from your everyday stressors to hit the reset button on your mental health. Our treatments include therapeutic measures, support groups, nutritional infusions, and more. Our Premier Members enjoy unique services such as same-day appointments or telehealth appointments to help achieve convenient and accessible care. To learn more about the services we offer and how we can help you, call Achieve Concierge today at (858) 221-0344.

man walking in the woods during winter

Navigating Mood Disorders When Struggling With the Winter Blues

/in /by

There are numerous mood disorders, but the most common include depression, bipolar disorder, and dysthymia. These disorders often include symptoms such as persistent feelings of sadness, losing interest in parts of life that are important to you, and going between feeling extremely happy to extremely sad. Although it’s perfectly normal for moods to change, symptoms for mood disorders must be present for several weeks or longer to be diagnosed.

Now that we are in the winter months, it’s essential to pay attention to your symptoms and their regularity. Millions of Americans suffer from seasonal affective disorder (SAD) but don’t know they have the condition. In fact, 14% of the U.S. adult population suffers from the “winter blues.” It’s more common in women than in men, especially those who live farther north. 

Struggling with SAD while also trying to navigate a mood disorder can be challenging. The onset of SAD symptoms along with symptoms of mood disorders can feel impossible to get through. Luckily, it is possible to get through the winter months while struggling with a mood disorder and SAD.

What Is Seasonal Affective Disorder? 

SAD is a type of depression that occurs during certain seasons of the year, more commonly starting in the late autumn or early winter months. Many people start to feel gloomy and weak when the days get shorter in the fall and winter, which is why it’s referred to as the “winter blues.” 

The months of January and February tend to be the most difficult. Typically individuals will start to feel better in the spring when daylight hours lengthen; however, SAD episodes can also less commonly begin in the spring or summer months.

Symptoms of Seasonal Affective Disorder

In some cases, this form of depression can affect how a person thinks, feels, and handles daily activities for up to four or five months of the year. According to the National Institute of Mental Health (NIMH), not everyone will experience the same SAD symptoms in the winter, but some common symptoms may include:

  • Feeling depressed every day for most of the day
  • Losing interest in activities you used to enjoy
  • Experiencing changes in appetite and craving more carbohydrates or sweets
  • Weight gain
  • Oversleeping (hypersomnia)
  • Feeling sluggish or constantly agitated
  • Feeling hopeless or worthless
  • Not being able to concentrate
  • Avoiding social situations and not wanting to go out

Moreover, symptoms of summer depression have some similarities and differences compared to winter depression. Overall, either type includes feelings of guilt, loss of interest in activities, or physical problems such as increased headaches or stomach aches.

What Causes Seasonal Affective Disorder?

Scientists and researchers don’t fully understand what causes SAD, but they believe it sometimes runs in families who have a history of other mental health disorders such as major depression, bipolar disorder, or schizophrenia. 

Those with SAD may also have decreased serotonin levels in the winter due to reduced activity of the brain chemical that helps regulate mood. It is also believed that people with SAD may produce too much melatonin, which increases sleepiness. Serotonin and melatonin are vital in maintaining the body’s daily rhythm, so the changes in both disrupt the seasonal night-day cycle. Due to this, people experiencing SAD struggle to adjust to changes in daylight length.

Combating the Winter Blues

Overcoming SAD while having another mood disorder can feel like a challenge. Luckily, there are several ways you can help yourself combat the winter blues, including: 

#1. Therapy Options

There are a number of treatments that can relieve symptoms of SAD, such as light therapy, psychotherapy, antidepressant medications, and vitamin D. Light therapy means exposing yourself to artificial light in order to keep your circadian rhythm on track. Investing in a phototherapy box or lightbox can boost your mood and alleviate symptoms of SAD by mimicking sunshine. 

Dawn simulators are also a great alternative to a traditional alarm clock because they produce light that gradually increases in order to wake you up in a peaceful manner. These simulators can also motivate you to start your day, especially when gloomy, dark mornings make it hard to get out of bed most days.

#2. Prepare Yourself

Another way to help cope with SAD is to prepare your mind for the transition as fall approaches. Begin regularly partaking in activities that will help you feel physically and emotionally better. This may include fall festivities such as pumpkin patches or something unrelated to the season like community service or picking up a new hobby. 

Either way, prioritizing keeping yourself busy ahead of time will help you once the winter blues set in. Soak up any daylight you can by spending more time outside or rearranging your home or office, so you’re exposed to a window often throughout the day. 

Seasonal affective disorder (SAD) impacts millions of people each year. Whether it’s during spring, summer, fall, or winter, the effects of SAD can significantly influence one’s daily routine. With winter already underway, you may be feeling sleepy, hopeless, unmotivated, or withdrawn. If you find that you’re feeling more and more depressed every day, you may be suffering from SAD, also known as the winter blues. It’s important to know you are not alone, and Achieve Concierge offers a variety of treatments to help alleviate the symptoms of SAD and other mood disorders. Treatment options include medications, psychotherapy, light therapy, and developing an exercise regimen. Our friendly and knowledgeable staff is dedicated to providing you with a customized and evidence-based treatment plan to meet your every need. Achieve Concierge is committed to ensuring that every patient is taken care of successfully and holistically. To schedule a treatment consultation, call us today at (858) 221-0344.

Social Media on mobile

Can Using Social Media Trigger PTSD?

/0 Comments/in /by

While social media can be a positive outlet for people to connect or seek support, millions of headlines fill the space that may spark trauma for readers. Images and words are shared in an attempt to spark change and garner empathy from the viewer, but many times the sheer volume of devastating images has a heavy impact.

For example, the discussions surrounding the #MeToo movement brought awareness to a number of sexual assault allegations while also triggering survivors not ready to tell their story yet. Whether it’s violence, racism, the reality of climate change, international uprising, or mass shootings, social media has made it easier to access horrific news followed by multiple images or videos of the tragedy.

What’s worse is many times, we stumble upon these images without asking for them in the first place. Therefore, many viewers were not prepared for what they were about to see, causing their reactions to be more severe. Social media allows us to witness these events but doesn’t offer ways to take action. In return, this leaves viewers feeling powerless and causes them to carry anxiety, depression, helplessness, and isolation.

What is PTSD?

Post-traumatic stress disorder (PTSD) is a mental health disorder that develops after someone has experienced or seen a traumatic event. The traumatic event could have been life-threatening, such as combat, natural disasters, car accidents, sexual assault, or more. Trauma can also occur by witnessing things such as shootings or the abuse of another person. It’s important to note that the event doesn’t have to be a dangerous one as PTSD can occur due to the sudden, unexpected death of a loved one.

PTSD can develop at any age, but risk factors play a part in whether or not you’re susceptible. These risk factors include gender, childhood trauma, a history of mental illness or substance abuse, having little or no support after the traumatic event, feelings of extreme fear, or enduring trauma that lasted a long time.

The two types of PTSD are acute and chronic. Acute PTSD may cause flashbacks, nightmares, and anxiety related to past trauma. Chronic PTSD occurs when a person experiences a number of symptoms for at least one month after a traumatic event.

Symptoms of PTSD

There are four types of PTSD symptoms, but everyone experiences them in their own way.

The first is re-experiencing symptoms which occur when you are reminded of the trauma through flashbacks, nightmares, or frightening thoughts. Avoidance symptoms occur when you try to avoid situations or people that trigger memories. Arousal or reactivity symptoms cause you to feel jittery or on the lookout for danger. Finally, the fourth is cognition and mood symptoms which are negative changes in beliefs and feelings.

These symptoms can come and go over many years and could start soon after the traumatic event or sometimes months or years later. In order to be diagnosed, you have to experience at least one symptom from each of the four types. If you’re noticing these symptoms last longer than four weeks and impact your home or work life, then you may have PTSD.

Navigating Exposure to Distressing Content

It’s no secret that social media can negatively impact our mental health. The introduction of live-stream has allowed users to see graphic content as it unfolds in real-time. Viewers are no longer witnessing events after they happen, no matter how violent they may be.

Dr. Pam Ramsden, a researcher at the University of Bradford, surveyed 189 people in 2015 for their reactions to a range of events. She found that more than a fifth of respondents scored high on clinical measures of PTSD from seeing images on social media even if they had not experienced the events first-hand.

When you’re finding that content you view causes similar symptoms to PTSD, then it’s time to walk away. Recognize that you have the power to close an app or even delete it from your phone in order to restrict how much you have access to. You can also block specific hashtags and people. If you have friends that often post triggering content, don’t feel bad for muting them to protect yourself.

Another step you can take is to turn off notifications. Without notifications or timestamps, you no longer feel a sense of urgency to log on to see who commented on your post, what your cousin posted, or which article was recently shared by a friend. Overall, bringing more awareness to what you consume will help you interact with and process the events unfolding all around us.

If you’ve been through a dangerous, scary, or shocking event, even the most subtle reminders can trigger your body’s fight-or-flight response. Although social media has its perks, there are undoubtedly negative aspects that affect those with post-traumatic stress disorder (PTSD). If you’re an avid Instagram, Snapchat, Twitter, or Facebook user, you have to be mindful of the accounts you follow or hashtags you search to avoid viewing traumatic content. If you are struggling with PTSD, the expert clinicians at Achieve Concierge can offer treatments to help heal your body, mind, and spirit for lasting results. We provide psychiatry services to both adults and adolescents in San Diego, California. Achieve Concierge provides medication and psychotherapy for PTSD to help our patients relieve feelings of irritability, guilt, loneliness, and other PTSD symptoms that interfere with living everyday life. For more information on the services Achieve Concierge provides, call us today at (858) 221-0344.

teen rubs cheeks with cream

Healthy Habits to Help Teens During Winter Break

/0 Comments/in /by

The transition to in-person school in August was likely a challenge for many teens, and with holiday break right around the corner, your teen may slip back into old habits and struggle to return in the new year. Maybe they slept in until noon, binged Netflix all day, or talked on the phone all hours of the night.

While it is true that some days your teen will need to do nothing but chill, especially after spending time with family and friends, it is also essential to keep your teen engaged. Allowing them downtime every day may lead them to make questionable choices when left on their own. To prevent this from happening, add structure to their days unrelated to holiday festivities.

Teach Them About Self-Care

Make the most out of your teen’s time off and teach them how to look out for their own health. This may mean getting enough sleep at night, waking up at a reasonable hour, exercising daily, and eating healthy foods. Teaching them to cut back on sugar and processed foods can help prevent poor eating habits in adulthood. You know your kid best, so design a self-care routine catered to their needs that can stick with them for a lifetime.

Limit Screen Time

Limiting screen time can be extraordinarily challenging. In the age of iPhones, iPads, laptops, and video games galore, you likely have a teen glued to one screen at all times. However, their electronic use can quickly get out of control without adult guidance.

A 2020 study on screen time and mental health in adolescence found that two or more hours of screen use after school was linked to poorer mental health, especially in girls.

Chances are, your teen is spending more than two hours a day scrolling through social media and watching TV simultaneously with the extra downtime. Common Sense Media released a survey showing that teens devote an average of seven hours and 22 minutes on screens each day, not including time spent using screens for school purposes.

The study further concludes that longer screen time was associated with lower levels of life satisfaction and optimism and higher levels of anxiety and depression. Social media can be especially damaging to teens’ mental health during school breaks because it can garner feelings of isolation or cause them to compare themselves to their friends.

Do your best to keep your teen busy and off their phones. You can do so in a number of ways, including:

  • Discourage multitasking: Take notice of how often your teen is texting while completing homework. Talk to them about how doing both at once can interfere with productivity.
  • Establish clear rules: Have a set time when screens should be turned off for the night. If this is met with resistance, it may be a good idea to remove TVs or video games from bedrooms.
  • Model healthy habits: One of the most important tips is to role model healthy screen habits. Limit your own screen time and be mindful of when you’re on your phone around your teen. For example, don’t take a phone call during dinner if they’re not allowed their phones at the table.

Seasonal Work

There are many benefits to your teen finding a part-time job during winter break. They can gain valuable work experience, a sense of responsibility, cultivate their time-management skills, and potentially make new friends. Whether they choose to work in retail, the fast-food or restaurant industry, or something else, your teen can enhance their skills and learn how to successfully job hunt in the future. Earning some extra spending money is always a bonus, too.

Quality Family Time

Don’t let the cold temperatures keep you from getting out and bonding with your teen. Create lasting memories by ice skating, sled riding, snow tubing, or skiing. If these outdoor activities aren’t options nearby, then get creative with the resources you have. Build a bonfire and make s’mores, plan a board game tournament, rearrange or redecorate their bedroom, make a meal together, construct a gingerbread house, build a snowman or igloo, and more.

Promoting Healthy Habits

Overall, promoting healthy habits for your teen will not only benefit their physical health but, more importantly, their mental health as well. A break from school shouldn’t mean a break from taking care of themselves. Allowing them to sabotage their routine can lead to anxiety when it comes to returning to school in a few short weeks. Set a good example and help them learn how to prioritize and take care of themselves.

Keeping a teenager busy and off their phones during winter break may seem like a big challenge for some. However, as a parent, it’s essential to protect their mental health by providing opportunities to teach your teen how to take care of themself. This may be met with resistance at first, but your teen will notice the benefits in the long run and thank you for it. If you’re worried about their mental and emotional health, our caring medical clinicians at Achieve Concierge are here to help. Achieve Concierge offers child mental health services in San Diego to help kids explore ways to cope with anxiety, ADHD, and other mental health disorders. We work with both parent and child to provide a personalized treatment plan that accounts for each patient’s symptoms. For more information on the services we provide and to learn how we can assist your child, call us today at (858) 221-0344.

black and white photo of thoughtful woman with glasses looking down

Ways to Overcome Intrusive Thoughts

/in /by

Obsessive, intrusive thoughts are unwanted images, urges, or impulses that come out of nowhere and can make you feel scared, humiliated, or disgusted. These distressing thoughts are most commonly associated with obsessive-compulsive disorder (OCD) but are also seen amongst various other anxiety disorders. 

More than six million people in the United States suffer from intrusive thoughts. However, the majority do not report them to their doctors or counselors. 

Intrusive thoughts can cause unnecessary stress on top of normal, everyday stressors at home, work, or school. While you cannot stop them from appearing, you can stop them from bothering you. Learning how to develop effective coping strategies can help lessen intrusive thoughts and their negative outcomes over time.

What Do Intrusive Thoughts Look Like?

According to the Anxiety and Depression Association of America (ADAA), the exact cause of intrusive thoughts is unknown. However, researchers believe genetics, biological factors, and childhood trauma play a significant role. 

Intrusive thoughts vary depending on the type of anxiety a person experiences. Common types of intrusive thoughts include:

  • Intense fear of harming oneself or others
  • Fear of committing a sin or blasphemous behavior one may be ashamed of
  • Fear of contamination and germs
  • Fear of acting on an undesirable impulse like steering off the road
  • Inappropriate sexual thoughts
  • Negative self-talk

While a majority of people experience common intrusive thoughts, some people are more affected by them. Intrusive thoughts brought on by complex post-traumatic stress disorder (PTSD) or OCD can wreak havoc on someone’s life. When intrusive thoughts occur as a result of an underlying mental health disorder, they can result in disturbances that are hard to manage. 

Overcoming Intrusive Thoughts

Learning how to overcome intrusive thoughts is crucial for those whose thoughts negatively affect their everyday life. Some common ways to overcome intrusive thoughts include:

#1. Call Thoughts Out and Identify Patterns Leading to Triggers

Once you acknowledge that you are experiencing an intrusive thought, it may be helpful to start journaling in order to understand patterns over time. Add notes about your day such as your moods, what you ate, amount of free time, what you watched, etc. Eventually, this could help you determine the root cause of these thoughts. 

Once you notice a pattern, you can stop doing whatever it is that triggers you. If you notice these thoughts happening at a specific time of day, you can develop hobbies that keep you occupied instead.

One of the worst things you can do is attempt to suppress the thought. Did you know the more you try not to think about something, the more it sticks around? Once you master identifying the triggers or accept you’re experiencing an intrusive thought, let the thought pass freely and trust that it’ll be over soon. The key is to not let them consume you.

#2. Know It’s Not Your Fault

It is crucial to remember that you are not the cause of your intrusive thoughts, whether you believe it or not. Intrusive thoughts can make anyone second guess themselves. They may be thinking, “Where did this thought come from? Will I act out on this thought?” The fear that you may do something impulsive as a result of intrusive thoughts can be distressing, but understanding intrusive thoughts are not your fault can help you move forward. 

There is often no meaning behind your intrusive thoughts, and they are not a sign of what’s to come. Intrusive thoughts are just that – thoughts. Even if you feel upset or horrified over the thought you are having, it’s important to remember that you are not your thoughts. 

#4. Make a Positive Change

Implementing a lifestyle that you know will make you feel good and lead to healthy, consistent habits can help you overcome your intrusive thoughts. You can work towards developing a more nutritious diet, get outdoors more, practice yoga and meditation, read non-triggering novels, journal, and more. Once you notice when your thoughts more likely appear, try avoiding them by keeping yourself busy with one of these activities.

#5. Talk It Out and Consider Professional Help

Many people feel ashamed to admit they have intrusive thoughts. They may believe that others will view them negatively and believe they will act out on the thoughts they are having. As a result, many people try to deal with intrusive thoughts on their own and keep them hidden from others. 

However, talking about intrusive thoughts with someone you trust can be highly beneficial in working towards overcoming your intrusive thoughts. Talk your intrusive thoughts out with someone you trust by being open and vulnerable about how you’re feeling. 

If you are worried about talking about your intrusive thoughts with someone who is close to you, you may want to consider therapy. A therapist can help you develop the tools needed to overcome intrusive thoughts. 

Intrusive thoughts can impact your quality of life. These thoughts are unwanted and disturbing and often do not reflect the person you truly are. It’s important to remember you are not alone. Having intrusive thoughts does not mean you are a bad person. If you are experiencing intrusive thoughts and believe they may be a result of an underlying mental health disorder, we at Achieve Concierge are here to help you. We are prepared to assist you in regaining control over your thoughts and assuring you it is not your fault. Our team can create a unique treatment plan tailored to your specific needs. Our Premier Members enjoy an array of special conveniences and services, which enhance the treatment experience, including same-day or next-day appointments, direct access to the doctors, extended appointment times, and more. Take the first step towards overcoming intrusive thoughts with Achieve Concierge. Call us today at (858) 221-0344.

Vector Cartoon of side view of woman and its duplicate in black and white

Facing the Fear of Admitting You Need Help

/in /by

It may be common for you to worry about the minor things in your day-to-day life, putting your mental health on the backburner. As a result, you may have developed the damaging habit of avoiding your mental well-being. You may even be scared to admit that you need help. 

It can be challenging to admit you need help, especially when mental health stigma is still prominent. You may worry about having to set boundaries and let your needs be known at work. You may fear what your friends and family will think. You may be scared that you will be shamed and ostracized. 

When considering seeking help for your mental health, it is crucial to know that it is okay not to be okay. Seeking help from a mental health professional does not mean you are “crazy” or “insane.” It just means you are struggling and need an extra boost. If you fall physically ill, you see a doctor; the same should go for your mental health. 

Accepting That You Need Help

The first and often most challenging step towards facing your fear of needing help is acceptance. You may be in a state of denial of needing help or lack the courage to accept the truth of your struggles. However, the only way you can better your mental health is to believe you need help in the first place. 

It is essential to accept that seeking help is okay if you are not feeling mentally or emotionally well. It is okay to struggle with your mental health; nearly one in five adults in the United States struggle with a mental health disorder. Accepting that you are struggling and need to seek help is the best way to overcome and move forward. Remember, you are not alone in your struggles. 

Battling Mental Health Stigma

You may fear seeking help due to the stigma surrounding mental health. In order to overcome your fear, you must battle mental health stigma. Many people internalize this stigma, turning it into thoughts of “I’m crazy.” By doing this, you allow yourself to be defined by the stigma. 

Mental health stigma is a significant barrier to why many people do not seek help. You may not want to be judged for seeking treatment. You may not want to be defined as weak or incompetent, or even worse, seen as unable to take care of yourself.

Accepting that you are not crazy and you are not alone in this fight is the first step to overcoming mental health stigma. In order to overcome stigma, it will take a community effort that may just start with you. 

Awareness starts with educating and informing yourself. From there, you can educate your family, friends, school, and co-workers to spread awareness. By encouraging yourself and others suffering from mental health disorders to speak up, you can create a culture of recovery in your community. 

Face the Fear, and Kill It

Once you realize that you need help, the final stage is seeking that help. There is nothing wrong with seeking professional help when it comes to your mental and emotional health. Seeing a mental health professional does not mean that you are crazy; it means that you are taking care of your mental health, just like you take care of your physical health. 

Making Your Mental Health a Priority

Seeking help starts with yourself. Self-help is vital to the journey to recovery. Self-help begins with self-awareness and self-discipline. Self-awareness helps you identify specific triggers of your mental health disorder while also being aware of what helps relieve them.

Self-discipline is the cornerstone of recovery. Once you have identified your triggers, self-discipline improves your ability to manage them. Give yourself permission to seek help by taking care of yourself; for many people, this often starts with seeking professional help. 

Don’t Be Ashamed 

Do not be ashamed of seeking help on your road to recovery. Recovery is remembering who you are and using your strengths to become all that you were meant to be. By seeking help through mental health professionals, you will begin to find yourself again. Mental health is as important as physical health, and both your mind and body will thank you.

Breaking Through the Glass 

It is important as a community to break through mental health stigma. Encouraging others to seek mental health help when they need it and not to be ashamed is vital as well. 

Normalizing the idea of seeking help from mental health professionals to be at your mental and emotional best is possible. Seeking help simply means that you are no longer fighting alone; there is someone there to help you every step of the way. It is okay to need help. 

For many people, it has become normal to put their mental health on the backburner while worrying about other things in their day-to-day life. Often, this stems from a fear of admitting you need help. It is crucial to recognize that many people across the world struggle with mental health disorders, and it is okay to seek help. You can fight through the guilt, shame, and stigma. You can recover and become the person you have always wanted to be. At Achieve Concierge, our collaborative and holistic approach to treatment can help you overcome your mental health struggles. We are here to stand by your side and fight the stigma of mental illness. Our premier members enjoy an array of special conveniences and services, which enhance the treatment experience, including same-day or next-day appointments, direct access to the doctors, and extended appointment times. Find the help you need today and call Achieve Concierge at (858) 221-0344.