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How Neurofeedback Therapy Helps Seasonal Affective Disorder

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Many people love Fall and Winter because of the change in weather, and the arrival of the holidays. However, the darkness we experience as the days grow shorter can affect our mood. Seasonal Affective Disorder (SAD) occurs because the brain’s neural power is too low. The result of decreased neural capacity leads to a decrease in dopamine release and serotonin, the chemical that makes us feel good. 

Seasonal Affective Disorder

Seasonal Affective Disorder affects people primarily in late Fall and early Winter. SAD generally goes away during the spring and summer because of the increasing hours of sunlight. The amount of sun exposure an individual gets during the day plays an essential role in Seasonal Affective Disorder. People who live in areas further away from the equator are at a higher risk for SAD, since late Fall and early Winter have fewer hours of daylight in those areas. Your skin needs approximately 10-30 minutes of sunlight each day to produce vitamin D, which helps prevent Seasonal Affective Disorder. Vitamin D also plays a role in serotonin production, a chemical the brain secretes, generating positive thoughts and feelings. Without the right amount of vitamin D, the brain’s ability to release serotonin decreases along with consistently good moods. Harmful habits, such as increased alcohol or substance use, occur when a person seeks ways to numb uncomfortable feelings. Knowing the factors that affect the body’s ability to yield enough vitamin D is crucial in decreasing the risk of major depression and SAD.

Factors that affect your skin’s ability to produce vitamin D include:

  • The season
  • Time of day
  • Geographic location
  • The amount of melanin in your skin 

What Makes Depression Major?

Depression affects or disrupts our daily habits, friendships, jobs, education, and relationships with family members. Even someone who is considered extremely high-functioning or has recieved treatment for Major Depressive Disorder previously can be at risk. Symptoms persistent beyond two weeks is considered major, and a possible indicator of Seasonal Affective Disorder may be major depression symptoms occurring during specific seasons, late Fall and early Winter.

The signs of major depression and SAD, according to The National Institute of Mental Health are: 

 Major Depression

  • Feeling depressed most of the day
  • Feeling hopeless
  • Having low energy
  • Losing interest in activities
  • The inability to go to sleep or stay asleep
  • Changes in your appetite or weight
  • Agitation or tired
  • Lack of concentration
  • Suicidal ideations

 Symptoms of the Winter Pattern of SAD include:

  • Low energy
  • Uncontrolled exhaustion during the day or excessive nighttime sleep
  • Overeating
  • Weight gain
  • Craving for carbohydrates
  • Social withdrawal

The National Institute of Mental Health writes the risk factors for SAD are:

  • Women are diagnosed at a higher rate with SAD than men.
  • Those with a family history of depression are at a higher risk of having SAD.
  • Younger adults have a higher risk of SAD than older adults. 
  • The symptoms of depression may worsen with the seasons if you have one of the risk factors mentioned.

How Does Seasonal Affective Disorder Develop?

Researchers aren’t sure why SAD develops in some people. Scientists hypothesize the decrease in serotonin production and a possible increase in melatonin production is a factor in SAD. Serotonin produces a feel-good mood while melatonin regulates circadian rhythms and sleep. The decrease in serotonin and an increase in melatonin production can signal a Vitamin D deficiency. 

Ways to Combat Seasonal Affective Disorder

Increased eating, poor nutrition, and a lack of exercise can affect your mood. Review your eating and exercise habits to see where you can improve.

The urge to stay home and curl up under a blanket is strong while suffering from SAD. Spending time with friends or family can create a chance to talk with others about your feelings. Seeing a therapist discuss what you are feeling can help you recognize SAD and find positive coping skills. Your therapist can suggest other forms of treatment, like neurofeedback therapy, to aid you in reducing your SAD. 

How Can Neurofeedback Therapy Help?

 Neurofeedback uses your brain’s neuroplasticity—brain changes due to injury, disease, or mental health disorder—to work. 

 The journal article Neurofeedback: A Comprehensive Review on System Design, Methodology and Clinical Applications explains Neurofeedback:

  “Neurofeedback is a safe and non-invasive procedure that showed improvement in the treatment of many problems and disorders such as ADHD, anxiety, depression, epilepsy, ASD, insomnia, drug addiction, schizophrenia, learning disabilities, dyslexia and dyscalculia.”

 Talk with your therapist about neurofeedback. Combining neurofeedback with therapy can decrease or eliminate the symptoms associated with major depression or SAD. Achieve provides several different modalities for those requiring more than a group or individual therapy to cope with the overwhelming feelings associated with mental health challenges such as major depression or SAD.

 

As fall and winter approach, the symptoms of SAD are felt by those with and without chronic depression. Well-known therapy forms include talk therapy, antidepressants, neurofeedback, or a combination of treatments. Your clinician can talk with you about the benefits of trying neurofeedback to address your SAD. Achieve Concierge individualizes continuums of care to include genetic testing, naturopathic medicine, and evidence-based therapy modalities. Call (858) 221-0344 to schedule an appointment today.  

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A Parent’s Guide To Supporting Your LGTBQ+ Child

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As children grow up, they learn what it means to have a gender identity from their parents, older siblings or children, and society. Assigned gender roles form their identity and their place in the family or community. Some children accept their assigned gender without question and feel comfortable and confident in it. As they grow and explore the world around them, some find who they are and where they fit is different from what they’ve been told.

 There will come a time when children break from assigned gender roles, colors, or toys for many reasons, one being the urge to experience their siblings’ experience. Boys will play with dolls, try on dresses, or join their sisters at a tea party. Girls will play with trucks in the mud, balk at frilly dresses, and enjoy sports with their brothers. We need to accept whatever holds their interest throughout their childhood- paying attention to them and validating their thoughts and feelings is essential. 

 Showing our children support in their efforts to form their identity remains an essential part of parenting. When a child comes out as lesbian, gay, transgender, bisexual, queer, or nonbinary (LGTBQ+), take the time to listen to their thoughts, feelings, and needs. Parents unknowingly reject their children too often, which deeply harms a child’s well-being and sense of self. Denial of a child’s identity affects them as individuals, the family system, their ability to make friends and feel a part of society.  

Effects of Rejection and Family Acceptance 

How a family responds to a child’s coming out is paramount. Some belief systems champion that their sex organs indicate one’s gender identity at birth. Children who do not identify with their gender assigned at birth should not be shamed under any circumstances, as they can try to find an escape from their feelings with different harmful behaviors. The paper “Engaging families to support lesbian, gay, bisexual, and transgender (LGBT) youth: The Family Acceptance Project” contrasts the effects of rejection and acceptance on a child’s well-being:

LGBTQ+ young adults who reported high levels of family rejection during adolescence were: 

  •  8.4 times more likely to report having attempted suicide  
  • 5.9 times more likely to report high levels of depression  
  • 3.4 times more likely to use illegal drugs
  • 3.4 times more likely to report having engaged in unprotected sexual intercourse – compared with peers from families that reported no or low levels of family rejection 

Family acceptance helps:  

  • protect against depression, suicidal behavior, and substance abuse 
  • promote self-esteem, social support, and overall health
  • build trust and open, healthy conversations between the child and their parents

Definitions for Gender and Sexual Orientation

The Institute of Medicine and Substance Abuse and Mental Health Services Administration define the different types of gender and sexual orientations: 

  • Sexual orientation is usually classified as heterosexual, bisexual, or lesbian and gay)and includes attraction, behavior, and identity components. Sexual orientation is expressed in relationship to others. Sexual identity forms how a person expresses love, intimacy, and build relationships with others.
  • Gender identity is internal; outsiders cannot see how a person identifies. The awareness and understanding of a person’s gender identity is a personal journey. Some people will share with everyone their chosen identity, while others will keep their identity hidden.
  • Everyone expresses their identity through different mediums. Choices in clothes, activities, hobbies, hairstyles, toys, games, do not necessarily indicate 
  • Those who are transgender don’t identify with their family, friends, or society’s assignment or expectations of their birth gender. Those who are transgender can feel uncomfortable in their body and its identity. Some seek surgery to change their gender.

Showing Acceptance

Your child needs to know you love and support them. Create time, a safe space, or a non-threatening way to talk with your child about their gender or sexual identity. Listen to how they identify themselves and ask what their pronouns are. Your child’s health and well-being are directly linked to your love and understanding. Admitting you know little to nothing about their gender or sexual identity is a great way to open the conversation. Going to a therapist is another option, as therapy allows your family to discuss what identifying as LGTBQ+ means to your child. Therapy is an excellent place to identify and address any misgivings, moral conflicts, or prejudices you or a family member can have regarding gender or sexual identities. There are several options to begin a conversation or to learn more about gender identity or sexual orientation, including: 

  •  Researching how to talk with and convey acceptance, love, and support to your child. There are many online forums available, and books, journals, or community organizations focused on your teen’s health and well-being are positive information sources.
  • Find a parent support group. Sharing thoughts, fears, and positive approaches to your teen’s gender or sexual identity in a support group for parents whose children are LGTBQ+ is an excellent way to create a supportive, healthy environment at home.

 

Encouraging your child to explore and learn about who they are is essential. Your child’s well-being can be impacted by whether you accept or reject their gender identity or sexual orientation. Children need support for positive mind-body health, and involving the family in therapy is a great way to support your child. Creating a safe space for your child and family members to explore and discuss feelings increases a child’s sense of support. Achieve Concierge offers group, individual, and private in-home therapy sessions. For more information, contact us at (858) 221-0344.

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Stand With LQBTQ+ Teens Against Bullying

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October 17th is the Gay & Lesbian Alliance Against Defamation’s (GLAAD) Spirit Day. GLAAD formed in response to the media’s and society’s reaction to the HIV/AIDS epidemic. In 1985 a group of men and women decided to control the LGTBQ+’s (Lesbian, Gay, Transgender, Bisexual, Queer, non-binary) narrative. They came together intending to create conversation focused on the issues their community faces. Using the media and the entertainment industry to its advantage, the organization is a driving force behind cultural change. 

GLAAD introduced Spirit Day to increase awareness of bullying. Teenagers who identify as either lesbian/gay/transgender/bisexual/queer/non-binary can face threats, violence, and harassment daily. According to Mental Health America, “LGBT youth are nearly twice as likely to be called names, verbally harassed or physically assaulted at school than their non-LGBT peers. Their mental health and education, not to mention their physical well-being, are at-risk.“

The necessity for a day concentrating on ending bullying LGTBQ+ youth is recognized globally. There are several reasons why we should become active in the fight against bullying. LGTBQ+ individuals encounter prejudice and violence because their sexual orientation doesn’t align with others’ moral views. Bullying teen LGTBQ+ teens and damaging their mental and physical health must end. 

Teens Say

Teens who identify as LGTBQ+ report they have experienced verbal, physical, or emotional assault. The experiences left the teens feeling isolated, depressed, unloved, and unsupported. Fear of future bullying or assault is prevalent amongst LGTBQ+ teens.

A positive note is that not all teens who identify as LGTBQ+ report struggling with their peers or family; some felt loved and supported when they told those close to them about their sexual or gender identity.

Mental Health

The Human Rights Campaign Foundation conducted a study to examine how LGTBQ+ teens internalized their feelings regarding every day struggles at home, school, and the community. The results are:   

  • Seventy-seven percent of LGTBQ+ teenagers surveyed report feeling depressed or down over the past week;
  • Ninety-five percent of LGTBQ+ youth report trouble sleeping at night;
  • LGTBQ+ youth of color and transgender teenagers experience unique challenges and elevated stress — only eleven percent of youth of color surveyed believe their racial or ethnic group is regarded positively
  • in the U.S., and over fifty percent of trans and gender-expansive youth said they could never use school restrooms that align with their gender identity;
  • More than seventy percent report feelings of worthlessness and hopelessness in the past week;
  • Only twenty-six percent say they always feel safe in their school classrooms — and just five percent say all of their teachers and school staff are supportive of LGTBQ+ people;  
  • Sixty-seven percent report that they’ve heard family members make negative comments about LGTBQ+ people.

The Human Rights Campaign Foundation’s study reveals anxiety, stress, and exclusion the teens feel. When asked, the teens stated that “family support and inclusive schools” would help their mental health. Teens who do not have family support or inclusive schools are a higher risk for suicide, substance abuse, and self-harm.

A paper published by the American Journal of Public Health conducted a study with 246 LQTBQ+ youths. The researchers concluded that one-third of the study’s youths were affected emotionally by a lack of support from their friends, family, or peers at school. Additional findings include the mental health disorders the youths are diagnosed with:

Education

Schools that are not inclusive of LGTBQ+ teens create a hostile learning environment. Teens in these environments are at a higher risk for low grades, skipping school, and intense bullying. The results of an adverse learning environment based on a 2017 National School Climate Survey found:

  • Almost 8 in 10 students in our survey reported feeling unsafe at school because of at least one personal characteristic, with sexual orientation and gender expression being the most commonly reported characteristics.
  • Students also frequently reported avoiding spaces in their schools that they perceived as unsafe, mostly bathrooms, locker rooms, and P.E. classes.  
  • Transgender and gender-nonconforming students were particularly likely to have felt unsafe at school and face anti-LQTBQ+ victimization. 
  • The majority of LQTBQ+ students also faced discriminatory school practices and policies.
  • LQTBQ+ students who experienced frequent harassment and assault based on their sexual orientation or gender expression reported missing more days of school, having lower GPAs, lower educational aspirations, and higher school discipline rates than students who were harassed less often.

What Can We Do?

Family and friends of LGTBQ+ teens can help support their loved ones in a variety of ways. The 2017 National School Climate suggests schools can start with educators’ “supportive educators positively influencing students’ academic performance, educational aspirations, and safety feelings. “

We can also start by:

  • Enacting comprehensive anti-bullying policies
  • Be alert to signs of decreased mental health.
  • Encourage bullied teens into letting a person in authority know.
  • Have a speaker come into a school, church, or other community organization and speak about the dangers LGTBQ+ teens face
  • Start a group that supports LGTBQ+ teens.
  • Talk with your kids about LGTBQ+ issues.

LGTBQ+ teens, like most teens, face many obstacles in their path. Navigating friends’ common issues, acceptance, clothes, hair, and other matters creates stress and anxiety. The addition of being harassed and bullied because of sexual preference can add to teens’ stress and anxiety. Learning about the issues LGTBQ+ teens face is a start to help end bullying. Joining others in GLAAD’s Spirit Day can increase awareness and create a positive conversation.

 

LGTBQ+ teens are at risk. Many negative actions jeopardize the mental and physical well-being of LGTBQ+ teens. Being lesbian/gay/transgender/bisexual/queer/non-binary shouldn’t cause harassment, bullying, or violent acts. A conversation focused on acceptance is essential for those teens at risk for mental health challenges. We can start in our homes, schools, and community by opening a constructive dialogue discussing LGTBQ+ teens’ issues daily. We can also seek individual or group therapy, which is a great way to include the family in helping an LGTBQ+ teen express their feelings in a safe space. Achieve Concierge welcomes the opportunity to discuss any questions you might have regarding the health and welfare of LGTBQ+ teens. We also offer in-home therapy if your teen prefers complete privacy. Call us at (858) 221-0344 for more information.

Signs of Post-Traumatic Stress Disorder in Breast Cancer Patients

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October is Breast Cancer Awareness Month. Often, October is referred to as Pinktober because of the pink merchandise and breast cancer themed fundraisers. Many organizations that promote research are to raise awareness and reduce the number of women diagnosed each year. There are walks, runs, and fashion shows that raise money for research. Companies can also profit from the sale of merchandise with strategically placed pink ribbons.

The pink ribbons, pink clothing, make-up, or jewelry sold during October can often gloss over a real disease. The fundraisers meant to fund research can pay salaries instead of research. People can lose focus on what is essential: treating breast cancer patients and survivors. Due to all of this, many breast cancer survivors and patients can experience a form of Post-Traumatic Stress Disorder (PTSD).

Definition of PTSD

The American Psychiatric Association defines PTSD as

“a psychiatric disorder that may occur in people who have experienced or witnessed a traumatic event such as a natural disaster, a serious accident, a terrorist act, war/combat, or rape or who have been threatened with death, sexual violence or serious injury.”

Cancer patients can struggle with intense, troubling thoughts and emotions regarding their cancer treatment. The onslaught of pink during October can lead to a re-emergence of ominous and heightened feelings such as depression or anger. Understanding that companies are profiting from their pain can cause cancer patients and survivors to be very resentful. 

A Survivor’s Story

Melissa

Melissa talks with other women in group therapy about her PTSD. She wants others to know PTSD is real, and therapy or group sessions helped her learn how to cope.

“Every year, October would roll around, and the world turned pink. Every time I see a pink ribbon on a piece of merchandise, I remember how brutal chemotherapy, radiation, and surgery is to a body. I wasn’t smiling, thin, able to walk or run like the media shows. Pain, nausea, and exhaustion hobbled me. My hair fell out; wigs were hot and uncomfortable while scarves and hats drew attention. My mastectomy was another story. Having parts of your body removed affected my mental well-being. 

I resented the merchandise that profited from breast cancer. Companies throw a pink ribbon on something and reap people’s benefits, thinking they are helping fund research. For some organizations, fundraisers are maddening because the money raised doesn’t go to research; it pays salaries. My cancer is not for sale. My experience is not a pretty pink ribbon and a smiling face. My cancer is harrowing, pain-filled, and the scars last forever.

October is a month I want to avoid because it brings up too many excruciating memories. Beginning in September, I would avoid people and places. I was acting out – my anger was uncontrollable; my fear of cancer coming back was overwhelming. I thought about killing myself. I blamed myself for having cancer. Throughout the year, seeing a pink ribbon throws me back to treatment.

I remember the pain. I knew I couldn’t cope with my thoughts and feelings alone anymore. My local treatment center held groups for survivors and patients. There was a group for breast cancer patients and survivors. At first, group sessions were too much for me. I couldn’t go to stores, visit with friends or family because I was angry and overwhelmed. Once I decided to begin therapy, I knew in-home treatment would be perfect. My therapist is working with my goal to cope with October. I feel more robust; I kept my appointments during quarantine using telemedicine. The way to keep going is to keep going to therapy.”

Signs and Symptoms of PTSD

Post-traumatic stress disorder presents itself in several different ways. A diagnosis of PTSD includes significant disturbance or complications of daily living. Post-Traumatic Stress Disorder is exhibited by these symptoms or symptoms similar to those listed below for one or more months.

Intrusive thoughts or dreams are a symptom of post-traumatic stress disorder (PTSD). Often, the ideas are unexpected, undesirable, and troublesome. Other forms of invasive thoughts include

  • Disquieting dreams or nightmares
  • Increased emotional, physical, or mental distress to an object, person, or place that reminds a person of the traumatic event. There are times invasive thoughts feel real or have lingering effects on a person’s daily life.
  • Unpleasant events or situations can lead people to avoid places, people, situations, or activities that remind them of the traumatic event. The urge to stay home to avoid any uncomfortable situation can be treated if a person joins a support group or schedules an individual therapy appointment.
  • Blocking out or repressing negative thoughts and feelings, causing negative thoughts or assumptions about others. 
  • The risk of survivors’ guilt, complicated grief, low self-esteem, anger, shame, self-doubt, depression, or anxiety.
  • A feeling of detachment or decreased interest in activities that were once enjoyed.
  • Responses to situations or people such as irritability, eruptions of anger, fear, or anxiety are, at times, debilitating. An increased focus on surroundings, others, or situations is manifested through behaviors associated with fear and anxiety.
  • Paranoia or altered convictions about people or places.

Breast cancer survivors can experience post-traumatic stress disorder during the month of October because of the increased attention to breast cancer. The ads, shows, merchandise, and fundraisers remind them of a scary, painful, or fear-inducing event in their lives. Cancer takes away a person’s control, strips them of their perception of health, and leaves physical, emotional, and spiritual scars.

 

Patients and survivors of breast cancer can experience deep, distressing feelings during and after their treatment. Persistent thoughts of guilt, shame, fear, anger, and depression can create obstacles to their everyday activities. Feeling intense emotions when you see a pink ribbon, ads, or merchandise related to breast cancer doesn’t mean something is wrong with you, and PTSD isn’t something you have to hide. Achieve Concierge welcomes the opportunity to help you cope with PTSD. We offer group and individual sessions in-office, via TeleHealth, and in-home sessions. Please call us today at (858) 221-0344 to schedule an appointment. 

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Coping With Internalized Ableism and Self- Loathing

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Internalized ableism is when we project negative feelings onto ourselves. Traditionally, internalized ableism describes the subtle oppression of non-disabled people over disabled people. Those with disabilities experience the world differently than non-disabled people. The subtle prejudices or assumptions endured by those with disabilities remain prevalent. 

Internalized ableism is not limited to those with disabilities. The oppression, prejudice, or assumptions directed towards disabled people can extend to other groups such as lesbian, gay, bi-sexual, transgender, or queer people. The negative beliefs held by some people can impact how some feel toward themselves. 

Oppression

Oppression comes in different forms. Some examples are:

  • People’s opportunities are based on their sexual orientation, gender identity, physical, mental, or intellectual ability.
  • Minority groups, LGTBQ+ individuals, or the disabled are held to discriminatory practices or legislation.
  • Fundamental civil rights or liberties are denied to vulnerable or minority groups.

In Micheline Mason’s research article, she includes this quote:

“Internalized oppression is not the cause of our mistreatment; it is the result of our mistreatment. It would not exist without the real external oppression that forms the social climate in which we exist. Once oppression has been internalized, little force is needed to keep us submissive. We harbour inside ourselves the pain and the memories, the fears and the confusions, the negative self-images and the low expectations, turning them into weapons with which to re-injure ourselves every day of our lives.”

Internalized Ableism

Internalized ableism is toxic. We believe the beliefs and thoughts of others, even if they are harmful to our well-being. An example of internalized ableism is the following statement: 

“When I realized I was transgender, I wanted to tell my friends and family. I knew I could count on them to support me, but I felt like throwing up whenever I gathered my courage. I wasn’t afraid; I was ashamed of who I was.

I believed the moral values others held. My feelings toward who I was were disgust, hate, and depression. These feelings connected to how others in my town felt about the LGTBQ+ community.”

The internalization of our environment suppresses our ability to acknowledge or be proud of ourselves. Internalizing suppression or oppression affects mental health disorders. A few mental health disorders and similar issues include:

  • Depression
  • Anxiety
  • Self-Loathing
  • Low self-esteem

We can, at one point or another, fall into a pattern of self-loathing. The belief we are unworthy of love or happiness can underscore our internalized ableism, lack of self-confidence, or depression. 

Self-loathing is a vicious mental health disorder. The idea of unworthiness takes root in our minds and becomes virulent. We aren’t surprised when something wrong happens to us because we expect bad things. We hold ourselves back from success because we don’t think we deserve success.

The harmful effect of self-loathing expands into our personal view of gender identity, sexual orientation, or disability. We believe we are unworthy of what others have because we aren’t “normal” or accepted by others. We expect poor treatment because we think we deserve meager respect. A few reasons we come to hate ourselves include:

  • Family environment
  • Social environment
  • Damaged ego

Signs of Self- Loathing

  • Depression or anxiety
  • Self – sabotage
  • Addiction
  • Degrading yourself
  • Anger issues

Coping Tips

We can learn how to cope with or stop tolerating messages of inferiority. Learning to recognize how we see ourselves is essential to begin our journey to self-love. A few ways to end self-loathing or internalized ableism are: 

  • Get off of social media. We can get lost in looking at others’ “great” lives and forget people don’t post the bad aspects of their lives. 
  • Be kind to yourself every day. One act of kindness towards yourself can increase positive thoughts about yourself.
  • Express yourself through reading, writing, or any form of art. Find articles, journals, and books that discuss internalized ableism or self-loathing and its effects on the body and mind. Share your story. Writing our thoughts and feelings is cathartic. Paint, draw, carve, or engage in any other form of creativity. Allow yourself to express your feelings.
  • Exercise. Whether you are disabled, a part of a minority culture, or identify as LGTBQ+, you have the chance to listen to what your body is telling you. Revel in your strengths, take joy in your accomplishments, and don’t be afraid to continue to challenge yourself.
  • Evaluate your environment. Does your community, family, or friends provide support? Assess what you need to feel supported and seek out positive help.
  • Change how you talk to yourself. Your core beliefs influence how you speak to yourself. Instead of telling yourself, you are “stupid, ugly, weird, or abnormal,” learn to see the beautiful, intelligent, and unique person. 
  • Go to therapy. Therapy is a healthy choice to end internalized ableism or self-loathing. We face messy truths when we talk with a therapist about ourselves. There is a time when learning coping skills from a trained therapist is essential.
  • Try something new or start a new hobby. 
  • People often find comfort in faith. Religion is not limited to organized religion:  Christianity, Judaism, or Islam. It can include how you define spirituality.
  • Commit to self-care. Self-care can include:
    • Yoga taps into an awareness of your mind and body. You are creating a connection between the two, which aids in realizing your strength.
    • Meditation slows down the mind. When you practice meditation, you learn how to regulate your breathing, focus on freeing your mind, and accept yourself.
    • Exercise connects the mind and body through moving, experiencing new challenges, and seeing what you can accomplish. You also benefit from exercise because your brain releases dopamine and serotonin, making you feel good.

Internalized ableism or self-loathing can go undetected for years because we take in our community’s views and attitudes. Shedding feelings of self-loathing takes time and love for yourself.

Learning to recognize internalized ableism or self- loathing takes patience. We don’t wake up one morning and think we need to stop hating ourselves. Life events or someone saying something that resonates with us can initiate our journey toward self-love. Investing the energy in loving yourself means using the energy we used to hate ourselves in a healthy manner. Reading, writing, talking, joining groups, or becoming involved with organizations that promote positive views builds our self-esteem. Seeking out professional help is another step toward ending internalized ableism or self-loathing. A therapist can help us identify why we feel emotions such as self-loathing and low self-esteem. Private therapy that examines our internalized feelings, our community’s norms, and the negative stereotypes we hold is essential to our healing. Through treatment, we can learn healthy coping skills. For more information about internalized ableism and private therapy, call Achieve Concierge at (858) 221-0344.

The Impact of Antidepressants on Sex

The Impact of Antidepressants on Sex

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People who take antidepressants report side effects from their mediation. A large number of those people report sexual dysfunction. Therapists who treat men and women for depression know how to assess the different types of medications that are available and choose the right one for their patients. Diagnosing the mental health issue or issues a patient has is an integral part of finding the right prescription.

What to Expect in a Doctor Appointment

If you want to begin taking antidepressants, you should expect a few things to take place during your first appointment. A doctor will examine your current mood, frequency of sex, interest in sex, and create a baseline of sexual function before prescribing an antidepressant.

After a medicine is prescribed, regular visits with the prescribing doctor will take place to assess sexual function. During those visits, your doctor or psychiatrist will separate the underlying mental health issue with the medication’s side effects to determine if an adjustment to your prescription is necessary.

When you are in one of these appointments, don’t be embarrassed to talk about an increase or decrease in sexual interest. Some treatment facilities offer testing of your genes to determine which medication you will respond to better. Genetic testing and blood tests gauge levels and how your body will respond to medication.

When you call a treatment facility to schedule an appointment, ask if it offers genetic testing and labs. The benefits of these tests are not limited to learning how your body will react to a prescription. The tests will also detect genetic predispositions to alcohol or substance abuse, mental health disorders, and other findings that can assist you in treatment.

Women and Sexual Dysfunction

Women are at an increased risk for depression. In a study performed by the Mayo Clinic, the researchers found:
Relative to men, women are at increased risk for depression and anxiety, as well as increased risk of sexual dysfunction. Depression may impair sexual well-being by reducing motivation for or reward from engaging in pleasurable activities, interfering with intimate relationships, or increasing the risk of smoking or substance abuse.

The study also noted:

  • Notably, as depression can itself impair sexual function, some women’s sexual function improves when taking antidepressants. For example, in a large clinical trial, depressed women who were untreated had a higher odds ratio of experiencing sexually related personal distress than depressed women who received antidepressants.

The study supports the belief that taking an antidepressant is beneficial and may increase your well-being.

Men and Sexual Dysfunction

Men who take antidepressants are not immune to the side effects associated with antidepressants. The most common side effect is erectile dysfunction. Men can also experience:

  • A change in sexual desire
  • Orgasm issues
  • Problems with becoming aroused or sexually satisfied

The side effects of antidepressants are not uncommon, and you aren’t alone in experiencing some form of sexual dysfunction.

Types of Antidepressants

There are different types of antidepressants. Your doctor or psychiatrist will determine which type will work for you based on their assessment. Talk with your doctor about the side effects.
The Mayo Clinic reports these types of antidepressants are more likely to cause sexual dysfunction:

  • Selective serotonin reuptake inhibitors (SSRIs), which include citalopram (Celexa), escitalopram (Lexapro), fluoxetine (Prozac), paroxetine (Paxil, Pexeva) and sertraline (Zoloft).
  • Serotonin and norepinephrine reuptake inhibitors (SNRIs), which include venlafaxine (Effexor XR), desvenlafaxine (Pristiq) and duloxetine (Cymbalta).
  • Tricyclic and tetracyclic antidepressants, such as amitriptyline, nortriptyline (Pamelor), and clomipramine (Anafranil).
  • Monoamine oxidase inhibitors (MAOIs), such as isocarboxazid (Marplan), phenelzine (Nardil) and tranylcypromine (Parnate). However, selegiline (Emsam), an MAOI that you stick on your skin as a patch, has a low risk of sexual side effects.

The Mayo Clinic also reports these have fewer sexual side effects:

  • Bupropion (Wellbutrin XL, Wellbutrin SR)
  • Mirtazapine (Remeron)
  • Vilazodone (Viibryd)
  • Vortioxetine (Trintellix)

Your doctor or psychiatrist wants you to be successful in your treatment and work with you to find the right medication. Talk with your doctor or psychiatrist about the side effects of the medicine. If you are afraid, you might forget to ask questions, write your questions down before the appointment.

Ways to Increase Sexual Function

Taking a prescription for depression doesn’t mean your sex life is over. Talk with your doctor or psychiatrist about how you can retain a healthy and satisfying sex life. Be open to different ideas and suggestions. An article published by Harvard from their medical school reviews a few ways to boost your sex life:

  • Lowering the dose. Sexual side effects may subside at a lower, although still therapeutic, dose.
  • Scheduling sex. Your medication may produce more pronounced side effects at particular times of the day, for example, within a few hours of taking it. If so, you can try scheduling sexual activity when side effects are least bothersome—or take the drug at a different time.
  • Taking a drug holiday. Depending on how long the drug usually remains in your body, you might stop taking it for a few days—for example, before a weekend, if that’s when you hope to have sex. Scheduling sex isn’t spontaneous, but it can work if you carefully follow your doctor’s directions about how to stop and resume your medication. However, there is always a chance that this might cause a relapse, especially if it is one of the drugs that leave your system relatively rapidly.
  • Switching to a different drug. Certain antidepressants, such as bupropion (Wellbutrin), and mirtazapine (Remeron) are less likely to cause sexual problems. Bupropion, which affects both norepinephrine and dopamine, can sometimes improve sexual response.
  • Adding a drug. For some men, taking sildenafil (Viagra) or tadalafil (Cialis) can alleviate SSRI-induced erectile dysfunction. For women, these drugs haven’t proven very helpful. However, men and women may both benefit from adding bupropion to their treatment. This medication has been found to counter SSRI-induced sexual dysfunction, boost sexual drive and arousal, and increase the intensity or duration of an orgasm. Another drug, buspirone (BuSpar), can restore the ability to have an orgasm and increase libido.

An antidepressant doesn’t mean the end of your sex life. Instead, taking an antidepressant can address a mental health disorder that is causing sexual dysfunction. Mental health disorders such as depression or anxiety can cause women and men to withdraw from intimate relationships furthering their depression or anxiety. Those with mental health issues may seek unhealthy alternatives such as alcohol or substances to help them feel better emotionally or sexually. Alcohol or substances are not the answer to mental health disorders or sexual dysfunction. Achieve Concierge understands the link between sexual dysfunction and depression or other mental health issues. We also know it is essential to understand how your genes can affect how sensitive your body will be to a prescription. Our doctors and psychiatrists provide genetic testing to assess your genetic predisposition to mental health issues and certain medications. Schedule an appointment to learn more. You can call us today at (858) 221-0344.

The Difference Between Bipolar and Borderline Personality Disorder

The Difference Between Bipolar and Borderline Personality Disorder

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A diagnosis of a mental health disorder can be fluid. Not every symptom presents itself at the initial diagnosis. Sometimes it takes weeks, months, or years before a manifestation of a different mental health disorder presents itself. When a new symptom does appear, the original diagnosis can change.

However, the appearance of new symptoms doesn’t rule out one diagnosis. Often, bipolar disorder and borderline personality disorder are linked. The symptoms of bipolar disorder and borderline personality disorder can make diagnosis difficult at times.

Guidelines exist that outline the signs and symptoms of each mental health disorder. Still, there are instances when the lines between bipolar disorder can blur with borderline personality disorder symptoms. Borderline personality disorder and bipolar disorder share similarities, which can lead to confusion.

Many people mistake the symptoms of borderline personality disorder with bipolar disorder. Due to this difficulty, therapists assess a patient and make a diagnosis based on the guidelines in the Diagnostic and Statistical Manual of Mental Disorders (DSM). The DSM sets a standard protocol for borderline personality disorder and bipolar disorder recognized across the country.

Referring to the DSM is also necessary when behaviors change, and new symptoms occur. People can have more than one diagnosis, and in the case of those with borderline personality disorder, they can be diagnosed with bipolar disorder as well.

Before understanding the difference between bipolar disorder and borderline personality disorder, it is helpful to follow the signs of each mental health disorder.

Bipolar Disorder

There are five different types of bipolar disorder. Most people are familiar with bipolar I and II disorders. The various bipolar disorders are listed below to help explain the difference between the two mental health disorders.

Bipolar I disorder: is marked by severe episodes of depression and mania. When a person is experiencing a manic episode, their behaviors can include overspending, having sex with people they usually wouldn’t have sex with, actively pursue unrealistic plans, become delusional, or be bizarre.

Bipolar II disorder: has severe depression and hypomania episodes, but the mood levels are milder than bipolar I disorder. Those with bipolar II disorder can go for periods between episodes and often live healthy lives. They are usually the fun people to hang out with at events. Hypomanic episodes can progress into manic episodes that lead to instances of over-spending, having sex people that they usually wouldn’t have sex with, an increased frequency of sex, or seek out risky activities.

Cyclothymic disorder: instead of extended periods of depression or hypomanic symptoms, the episodes alternate at a shorter rate.

Mixed features: hypomania, depression, and manic episodes symptoms can occur at the same time.

Rapid-cycling: a person is diagnosed as a rapid-cycler when they have four or more mood swings in one year. The mood symptoms must last a certain amount of time to be considered one episode.

Borderline Personality Disorder

Borderline personality disorder occurs because, according to researchers, the brain is on high alert. The brain flips easily to the fight or flight mode. When the flight or fight switch flips for most people, they can control the urges or impulses. The urge to be self-destructive is demonstrated by active thoughts of suicide, cutting, burning, or comments about committing suicide.

People with borderline personality disorder can slip from one emotion to another. They also have unstable relationships that can influence their feelings. What they like and dislike is often continually changing, as well as a revolving view of oneself.

Emotions tend to run high for those with borderline personality disorder. Some report they feel everything people say, or they can’t control their feelings. They are easily angered, saddened, or happy. Unfortunately, the increased moods also come with an inability to soothe oneself or control responses. 

A person explained, “I don’t know why I feel the way I sometimes do. I’m extremely angry or sad and don’t know how to curb those feelings. Those emotions are why sometimes I cut myself. I don’t want to commit suicide, but cutting helps me focus on something else.”

The most common mental health disorders co-occurring with borderline personality disorder are

  • Depression or bipolar disorder
  • Substance abuse
  • Eating disorders
  • Anxiety

 The chart below distinguishes the difference between bipolar disorder and borderline personality disorder.

Bipolar I Disorder Bipolar II Disorder Borderline Personality Disorder
Manic Episode Symptoms Hypomanic Episode Symptoms Fear of abandonment
Rapid thought cycle Rapid thought pattern Unstable relationships
Rapid uninterruptable or loud speech Overly high self-confidence Unclear or shifting self- image
Increased energy – hyperactivity w/ less need for sleep Rapid and loud speech pattern Impulsive, self-destructive behaviors
Inflated self-image Increased energy – hyperactivity w/ a decreased need for sleep Self-harm
Overspending Similar depressive symptoms Extreme mood swings
Hypersexuality   Persistent feeling of emptiness
Substance or alcohol abuse ( Manic and Depressive )   Extreme anger
Severe depression   Paranoia
Suicidal thoughts    
Need for more sleep    
Low to little energy    
Lack of interest in hobbies, relationships    
Poor self-image    

 

Causes of Bipolar Disorder or Borderline Personality Disorder

Researchers believe both mental health disorders can be inherited by biological factors or by environmental factors. Environmental factors can include childhood trauma or abuse. Researchers are still uncertain of the exact causes of both bipolar and borderline personality disorders.

Mental health disorders can occur at the same time. The similarities between some, such as borderline personality disorder and bipolar disorder, can make it difficult to diagnose. Because borderline personality disorder and bipolar disorder seem alike, people may diagnose themselves. They can do this by going online and taking quizzes that ask them simple questions regarding their behavior. These quizzes don’t provide the full techniques needed to make an accurate diagnosis. They can be wrong. Instead of seeking answers online, you should talk with a mental health counselor, therapist, or psychologist. Reaching out for help isn’t something to be ashamed of; it is a sign you are ready to heal. Trained mental health professionals can assess and provide the care necessary to improve your mental health. Achieve Concierge is available 24/7 to talk to you about any concerns you have about borderline personality disorder. Call us at (858) 221-0344.

Walking Through the Process of Divorce

Walking Through the Process of Divorce

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Divorce is a blow to our self-identity and confidence. The feelings we encounter during a divorce can range from anger, sadness, and depression to relief. The decision to divorce a spouse is either made due to an unhappy marriage, realizing one or both partners are no longer in love, an affair, or mutual agreement. There are many reasons why divorce occurs, but regardless of the decision, it still hurts.

Marriage and divorce rates fluctuate over the years. The Centers for Disease Control (CDC) keeps a detailed account of marriage and divorce rates by state, age, ethnicity, etc. The overall results for 2018 are:

  • Number of marriages: 2,132,853
  • Marriage rate: 6.5 per 1,000 total population
  • Number of divorces: 782,038 (45 reporting States and D.C.)
  • Divorce rate: 2.9 per 1,000 population (45 reporting States and D.C.)

Divorce involves many factors, and it’s difficult, to sum up how to cope with divorce by using lists and tips. We asked two women about their divorces.

Celeste’s Story

Celeste is a sports mom in her 40s. She works, spends time with her friends, participates in school and sports events. Celeste talks about her marriage and divorce.

“I thought everything was okay. We went on vacations, spent time together, we were involved with the kids’ school and sports; I even belonged to the Booster Club. We worked our schedules to allow us time to get out without the kids.

I noticed he was preoccupied and was spending time at work, but he was always there for the kids’ events. He was active, happy, and present, you know? The kids knew he was there for them.

Our personal life wasn’t sizzling, but with everything we did and our commitment to our kids, I didn’t think about sizzle. Who does? We’re in our 40s, trying to pay the bills, be everywhere, work, and everything. We had our date nights, and I thought we were close. We stopped having sex because we were tired, or so I thought.

He came to me and, out of the blue, asked me for a divorce. There was another woman—what a liar. He was good at hiding the affair. After the kids came, it was my job to take care of them. I thought I made time for us.

When your world comes crashing down, the emotions range from anger and sadness to hurt and despair. My husband announced he would stay in the house until we sell it. He told me he couldn’t afford to move out because he was still paying the mortgage. We talked about co-parenting. He didn’t want to co-parent or have partial custody.

The kids didn’t understand why he no longer wanted to raise them or speak with them.
I realized then that I was becoming a single parent. My focus needed to be on the kids and making sure we would be financially and emotionally secure. I worked with my kids to fix up the house and yard so we could put it on the market. Now the kids and I take day trips. I want them to feel loved.

There is a realization when your life turns upside down. You realize you need to look inside yourself and work on your emotional well-being. The thoughts of self-doubt were flooding my waking moments. Was it my fault? Did I lose my appeal to him? I know I gained weight, but so did he. He lost all of his hair; I didn’t cheat on him.

My journey to peace includes an exercise program; I lost 15 lbs already. The most important part of my journey began in therapy. I sat and talked to someone who listened. I don’t know why I didn’t start therapy years ago. Do you know how nice it is to speak to someone? My kids are starting therapy. They need to talk about their feelings. Maybe someday their Dad will join them, but I want them to speak to someone right now.

We are considering home sessions. Maybe having someone in our home, seeing the dynamics we experience will help. All I know is therapy helps. I no longer doubt or blame myself for the choices he made.”

Dawn’s Story

“My ex and I weren’t angels. We loved each other, but not enough. We were in love at one point, but now we’re more like a brother and sister. Does that make sense? I thought I was finally making the right choices when it came to men. I used to love ‘bad boys.’ My ex, he is a good guy. I don’t want anyone to think any less of him; we agreed to be friends throughout this divorce.

I had an affair. I met the guy when I missed my bus and had to wait for the next one. There was a bar near the stop so I went in for a drink. A guy near me complimented me. I looked at him, and we began to talk. The affair lasted a little over a year. I told my husband the truth. He couldn’t say anything since he had several relationships during our marriage.

For example, two days before we got married, a woman called to say wanted him to call off the wedding. She told me they were together for over a year, but he wouldn’t call off the wedding. I asked him about it, and he admitted he was sleeping with her. He’s a good guy, though. He never hit me like my ex-boyfriends.

My decision to begin therapy helped me work through my self-esteem issues. The act of talking to someone opened my eyes. Individual and group therapy is a place of comfort.”

Divorce is difficult. Whether the divorce is mutually agreed on or one-sided, the result is learning to accept your new life. As you go through a divorce, there will be open wounds, self-doubt, anger, hurt, and depression. Seeking help is part of healing. Talking with a therapist isn’t selfish; it’s positive. Healing begins with learning how to cope with feelings like depression, betrayal, anger, and relief. Every emotion felt during the divorce process is valid. You deserve to have a place to process your thoughts and feelings without worrying. Therapy also gives you the chance to learn more about you. At Achieve Concierge, we offer treatment for those going through a divorce. We can come to your home and help you evaluate the dynamics within your environment, or you can come to our offices. If you have any questions, call us at (858) 221-0344.

military mental health

Why Military Mental Health Services Are Essential

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Mental health for service members is essential. Coming home to a life torn apart by politics, the coronavirus, and protests can be stressful. Trying to readjust to civilian life presents difficulties of its own. Regardless, if military individuals are transitioning out of the service or coming home after a tour, the fact is that talking with those who haven’t seen or experienced what they have is hard. Mental health services are necessary, but some military personnel seeking mental health have a difficult time.

Mental health treatment continues to carry a stigma. Military personnel can hesitate to seek help because they feel shame, embarrassment, or a fear of ruining their career. Military Medicine describes the reason military men and women are hesitant to seek mental health treatment as:

  • Military health and mental health services do not fully meet the complex needs of active duty service members. Military providers must balance obligations both to patients and to the military command. Due to this “double agency,” problems of trust and confidentiality become barriers to care. Increasing recognition of conflicting obligations has led to re-examinations of professional ethics in the military. Dealing with suicide or suicidality has become a significant source of burnout for military health professionals. Mental health professionals also address mass casualty events and wounded or injured children. Other barriers include stigma, a negative impact of seeking care on one’s military career, beliefs that care would not be useful, and lack of services in specific geographic regions.

According to the National Alliance on Mental Illness:

Disclosing your mental health issues and seeking treatment is to your benefit. There are dangers to not revealing your mental health. Military Medicine also reports:

  • Service members exhibit high rates of depression, post-traumatic stress disorder (PTSD), alcohol, other substance use disorders, behavioral problems, and adverse consequences of military sexual trauma. The mental health consequences of military service manifest themselves most dramatically in high rates of suicide, recently averaging 20 per day among veterans and over 1 per day among active-duty military personnel; more active-duty personnel have been dying from suicide than from combat.

Mental Health Concerns

Learning how to recognize mental health issues takes time. Often, especially when deployed, your mental health status is not a priority. However, even when deployed, it is essential to take care of yourself. Knowing what some of the mental health issues those in the military face and their causes is a step towards seeking treatment. The National Alliance on Mental Health discusses these three primary mental health issues:

  • Post-traumatic Stress Disorder (PTSD): Traumatic events, such as military combat, assault, disasters, or sexual assault, can have long-lasting adverse effects such as trouble sleeping, anger, nightmares, jumpy, and alcohol and drug abuse. When these troubles don’t go away, it could be PTSD. The 2014 JAMA Psychiatry study found the rate of PTSD to be 15 times higher than civilians.
  • Depression: More than just experiencing sadness, depression doesn’t mean you are weak, nor is it something that you can simply “just get over.” Depression interferes with daily life and normal functioning and may require treatment. The 2014 JAMA Psychiatry study found the rate of depression to be five times higher than civilians.
  • Traumatic Brain Injury (TBI): A traumatic brain injury is usually the result of a significant blow to the head or body. Symptoms can include headaches, fatigue or drowsiness, memory problems, and mood changes and mood swings.

Seeking Help

If you recognize any of the signs or symptoms of these mental health concerns, seek help. Who can you turn to for help?

  • Therapists or counselors – many treatment providers, know and understand the difficulties you are going through
  • Primary Care Providers – if you are unsure of your mental health status or need to find out who to talk to your doctor is an excellent person to provide answers
  • Fellow military personnel who volunteer to help military personnel with mental health issues
  • Group sessions designed to address the needs of service members

Transitions

Transitioning from military life to civilian life presents new opportunities and new situations. Military life is different from private life. The skills you learned and needed in the military aren’t always useful in civilian life. You can transition from military life and find you need new skills for a job. Military life provides a rigid structure and sometimes that structure doesn’t exist in civilian life.

When you are in the military, you meet new people, make friends, and have shared experiences. These friendships and experiences can be challenging to replicate in civilian life. Finding a group or volunteering with those who were in the military can help you in the transition from military life.

Prepare yourself for questions and thoughts from those who didn’t serve. Some may want to know what you saw and experienced while others can needlessly express their opinions. You don’t need to answer questions or react to rude ideas.

Seeking mental health treatment while you are in the military or are a veteran may be right for you. Speaking with someone who will listen, help you build a treatment plan, and connect you with veterans’ support groups provides you with ways to process everything you experienced. Reaching out to others is a sign of strength. Transitioning from one lifestyle to another is filled with challenges. Take your time, be gentle with yourself, and reach out for help if you need it. There is help that is accessible, safe, and private. Mental health treatment during or after military service will make you stronger. If you are in the military and worry about continuity of care because of base changes, look for a treatment center that provides centers near your base. Achieve Concierge is proud to help those in the service. We have people available 24/7 to guide you in your questions. Achieve Concierge also has treatment centers in California, Alaska, and Oregon. For more information, contact us at (858) 221-0344.

How to Avoid Stress

How to Avoid Stress

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We deal with stress every day. Stressful situations occur regardless of where we are. When we are at work, home, in the car, or other places, stress happens. Controlling conditions to get rid of stress can be impossible. Therefore, learning healthy ways to cope with stress is essential to living better lives.

When our body undergoes stressful situations, our organs, emotions, and bodies respond to how we feel. Stress can not be eliminated from our lives, even if we wish it would disappear. Recognizing the symptoms of stress and how it affects us is necessary.

According to Workplace Stress, “Stress has become one of the most serious health issues of the 20th century and a worldwide epidemic.” You are not alone in feeling stressed. You suffer from an illness that affects millions. Now that you know you are a part of a global issue, let’s narrow down the focus and discuss the symptoms, harms, and ways to handle stress.

What Is Stress?

There are two types of stress: good stress and bad stress, which can positively or negatively impact our lives. How do we know which stress is which? Medline Plus defines stress as “a feeling of emotional or physical tension. It can come from any event or thought that makes you feel frustrated, angry, or nervous. Stress is your body’s reaction to a challenge or demand. In short bursts, stress can be positive, such as when it helps you avoid danger or meet a deadline.”

There are two different types of stress:

  • Acute stress is the type of stress you feel when you have a heated discussion, slam on the brakes, or try something out of your comfort zone. Your body responds to this type of stress by releasing adrenaline. Everyone encounters acute stress.
  • Chronic stress is the type of long-term stress, such as grieving after the death of a loved one, relationship issues such as an unhappy marriage, money problems, or workplace issues. Chronic stress can last for weeks, months, and even years. This type of stress can become a part of someone’s life, making the stress associated with long-term circumstances unnoticeable. However, even if we don’t notice it, our body does.

Symptoms of Stress

Stress presents itself in various ways. Sometimes we may have multiple symptoms, and sometimes there can be only one symptom. Your body differs from other people’s bodies in how it responds to stress. Here is a chart that can help you identify signs of stress.

Effects of Stress

On your body                  

  • Headache
  • Muscle tension or pain
  • Chest pain
  • Fatigue
  • Change in sex drive
  • Stomach upset
  • Sleep problems

On your mood

  • Anxiety
  • Restlessness
  • Lack of motivation or focus
  • Feeling overwhelmed
  • Irritability or anger
  • Sadness or depression

On your behavior

  • Overeating or undereating
  • Angry outbursts
  • Drug or alcohol misuse
  • Tobacco use
  • Social withdrawal
  • Exercising less often

How Stress Harms Our Bodies

Long-term stress will harm our bodies. The National Institute for Mental Health states:

Coping with the impact of chronic stress can be challenging. Because the source of long-term stress is more constant than acute stress, the body never receives a clear signal to return to normal functioning. With chronic stress, those same life-saving reactions in the body can disturb the immune, digestive, cardiovascular, sleep, and reproductive systems. Some people may experience mainly digestive symptoms, while others may have headaches, sleeplessness, sadness, anger, or irritability.

Over time, continued strain on your body from stress may contribute to serious health problems, such as heart disease, high blood pressure, diabetes, and other illnesses, including mental disorders such as depression or anxiety.

Stress Management

Since we can’t always control our situations—for example, work, traffic, other people—we need simple strategies to improve how we handle stress.

Stress management is a way to handle stress. How you choose to handle stress will be different from your partner, family members, or friends. As long as the ways you manage stress are valid, that’s all that matters. Eight ways to cope with stress are:

  1. Meditation
  2. Yoga or any form of exercise that brings you a sense of peace
  3. Art – drawing, painting, sculpting, or any other form of art will help you relax and focus on something else. Creativity is good for the soul.
  4. Read – whether it’s a book, magazine, or journal taking time to focus on what interests you is essential.
  5. Cook
  6. Take a walk outside
  7. Take a bath
  8. Work on a home project or garden

Another way to help with stress is to make sure you get plenty of rest and eat a healthy diet. Find what feels right to you. Relaxing and taking your mind off of the stressful situation is the goal. Relax, have fun, or try something new.

When to Seek Help

If you feel chest pains, shortness of breath, jaw or back pain, pain going up to your left shoulder, dizziness, or nausea, these can be signs of a heart attack. Call 911 for help.

Seeking help isn’t a sign of defeat. If you are still feeling stress after incorporating techniques to handle the stress, you should talk with your doctor or make an appointment with a therapist. Your doctor may want to run tests to see if there are any other potential issues. Seeking help from a therapist is a way to identify sources of stress and learn new coping mechanisms. In some cases, seeking treatment at a center will allow you to talk with a therapist and have other causes examined by a doctor.

Stress is an aspect of life. Recognizing the difference between acute stress and long-term stress is essential. Long-term or chronic stress is the type of stress that will harm our bodies. We can’t control every situation, but we can learn how to manage our response. Recognizing the signs and symptoms of stress is essential. Creating a stress management plan will help us control our stress. When we realize we can’t manage stress with stress management skills, we should seek help. Making an appointment with a doctor or therapist will provide answers. At Achieve Concierge, we provide complete care. We can see your symptoms of stress by scheduling you with a doctor, a psychiatrist, or a therapist. We can also visit your home or workplace to help you identify stressors and teach you healthy coping techniques. For more information, call Achieve Concierge at (858) 221-0344.

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