Mental Health Archives - Achieve Concierge

Identifying the Signs of a Toxic Friendship

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

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

The Most Common Signs of a Toxic Friendship

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

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

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

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

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

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

What’s Next?

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

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

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

How to Learn and Grow From a Mistake

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

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

The Importance of Learning from a Mistake

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

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

The Steps to Learning and Growing From a Mistake

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

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

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

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

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

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

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

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

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

How to Celebrate the Father or Father Figure in Life

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

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

Celebrating a Father That Has Passed On

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

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

Celebrating a Living Father or Father Figure

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

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

Taking Care of Your Mental Health This Father’s Day

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

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

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

The Connection Between Sleep and Mental Health

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

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

Understanding How Mental Health Disorders Can Impact Sleep

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

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

Recognizing Some Other Factors That Could Play Into Sleep Quality

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

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

Daily Habits to Promote Better Quality Sleep

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

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

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

How to Not Fool Yourself About Your Mental Health

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

Mental health disorders affect many people across the globe. Unfortunately, many people will spend months, years, or even a lifetime suffering without seeking treatment for their mental health. They may do this for a significant number of reasons, but one of the most common is that they don’t think that their mental health condition is a big deal. They may try to trick themselves into believing that they’re ok and don’t need help when in reality they do. This is a dangerous practice, and it can cause mental health problems to become worse. It’s essential that we know how to avoid fooling ourselves about our mental health and the steps to take to get proper help.

Why People Put Off Getting Help for a Mental Health Problem

Some of the most common reasons people put off getting help with their mental health include:

They think they can control the problem on their own.
They don’t want to appear weak.
They have convinced themselves that their mental health problem is not serious.
They fear being judged by others.
They are afraid of what sort of treatment they may need or changes they will have to make in their life.
They are worried about the financial aspect of treatment.
They are so busy with other responsibilities they aren’t making time for their mental health.
They don’t have enough awareness regarding mental health issues (they don’t understand what issues like anxiety and depression are.)

Why You Shouldn’t Put Off Getting Mental Health Treatment

If you’re struggling with your mental health, it is better to get help now as opposed to later. The following are some reasons why.

#1.) Early detection can make all the difference. In many cases, an individual will experience better results when they seek treatment right away for their mental health problems rather than putting them off. Additionally, this can help avoid possible risks down the road associated with poor mental health. Some examples include trouble keeping up with work or school, damaged relationships, or financial strain.

#2) Untreated mental health problems can lead to physical health problems. When someone is dealing with something like anxiety or depression, they likely won’t be motivated to take care of themselves by getting regular exercise and eating healthy, well-balanced meals. They may also struggle to maintain a proper sleep schedule. These issues can lead to weight gain, high blood pressure, and additional problems.

#3.) Avoiding treatment can lead to future regrets. When someone is struggling with their mental health, they may be more likely to make rash decisions, whether that be through excessive spending, arguments with those they love, or trying to cope in unhealthy ways such as through substance misuse.

#4.) Putting off treatment can lead to instability in one’s day-to-day life. Mental illness can be so debilitating that it can make it difficult for an individual to stay on top of day-to-day tasks. They may struggle to take care of their hygiene or keep their living area clean. They may also have difficulty getting to work on time and staying on top of professional responsibilities. This can even lead to job loss.

#5.) By getting help now, you can begin living life to your fullest potential. You may not realize the extent to which your mental health disorder could be holding you back. If you decide to receive the treatment, you can finally begin the healing process and can live life without this continuous suffering. You may be surprised by how much you can accomplish.

#6.) There is no reason to put off seeking treatment for a mental health disorder because it is completely normal and nothing to be ashamed of. Your primary health care provider is not going to judge or ridicule you. Similarly, those in your life who are true friends will not look at you any differently but will instead be proud of you for taking steps to prioritize your well-being. In fact, you may find that you grow even closer to your friends and family as you seek treatment.

How to Go About Seeking Treatment

If you believe that you have a mental health problem, you should speak to your primary care provider right away. They will likely ask you a series of questions to help get a better understanding of your condition and then will provide you with a diagnosis. They will then discuss with you some treatment options. Some people may find relief through things like therapy, meditation, and lifestyle changes, while others may benefit from prescription medication.

Mental health disorders are quite common; unfortunately, people hesitate to seek proper treatment. This may be because they have tricked themselves into minimizing their condition or convinced themselves that they have everything under control. Other reasons people put off seeking treatment is because of the fear of being judged or considered weak and the fear of what treatment will entail. In reality, it is far better to seek treatment sooner than later. This is because early detection often yields the best results. Additionally, getting treated can prevent physical health problems, future regrets, and instability in one’s day-to-day life. If you are struggling with your mental health, there is nothing to be ashamed of or afraid of. At Achieve Concierge, we have helped many patients achieve better mental health, and we want to help you too. Call (858) 221-0344 to learn more about the treatment options we offer.

Supporting a Partner Through Recovery

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

Watching someone that you love struggle with substance misuse can be very challenging, especially when this person is your partner. If your partner is in the process of recovery, they have already decided to take the first step towards getting treatment and overcoming their addiction. However, this does not mean that they won’t still need your support as they navigate recovery in the following months and even years down the road. In fact, your support will likely be crucial in protecting their sobriety. If the recovery journey is not something that you’ve ever experienced yourself, you may be wondering how you can help.

Changing your Perspective

Addiction can cause great strain within a relationship, even leading to broken trust and misplaced guilt. If your partner’s addiction has caused you pain, any feelings you have towards them are valid, whether anger, sadness, or resentment. This doesn’t mean that you can’t overcome these emotions and begin the healing process as time goes on. Investing in couple’s therapy can be very useful during this time because it can help both you and your partner to better express how you’re feeling towards one another and help you understand what steps each of you can take to begin rebuilding the relationship.

If you’ve never experienced addiction, it can be hard to put yourself into your partner’s shoes and consider what they’re going through. It is important to try to change your perspective and treat them with a sense of compassion rather than judgment. Remember that addiction is a disease and it is possible that your partner will stumble along the path to recovery. They may also have frequent mood swings, lash out or say things that they don’t mean. Instead of becoming angry or trying to guilt-trip them when these things happen, make it clear to them that you are there to support them no matter what they need. Make it clear to them that you recognize how hard they’ve been working to make this positive change in their lives and that you’re proud of how far they’ve come. You may also consider reminding them of the positive things that have occurred in their life thus far as a result of their decision to get sober.

Maintain a Sober Living Space

Especially in the case that you and your partner live together, it is imperative to maintain a stable, shared, sober living environment. This means making an effort to ensure that there is nothing within the home that could in any way trigger your partner or threaten their recovery. While it may seem like a given, it is very important, especially in the early stages of recovery, that you don’t engage in substance use in front of your partner. You’ll also want to ensure that there are no drugs or alcohol anywhere in your home that your partner could stumble across and feel tempted to use. It can help to have an honest conversation with your partner in which you ask them what you can do to make this living space more comfortable for them.

Suggest Sober Activities That You Can Do Together

There are countless amazing sober activities that you and your partner can do together that can actually help you bond and strengthen your relationship. Some ideas include:

Take a road trip and explore someplace new
Go hiking together and enjoy the mental and physical benefits of being immersed in the great outdoors
Cook a meal together using a new recipe
Sign up to take an exercise class together to prioritize your physical health
Learn a new skill together such as how to play an instrument or practice a fine art
Train for a marathon together
Have a movie night at home with snacks
Go ice skating together
Visit a local museum
Go see your favorite sports team play
Take dancing lessons
Have a picnic at the park

Remember to Take Care of Yourself

Having a partner who is in the beginning stages of recovery can be stressful and can certainly take a toll on your mental health. Thus, it is important that you are making sure to take care of yourself too during this time and not focus all of your energy on your partner. This can involve practicing self-care, speaking with a therapist or trusted friend, and letting out your feelings by journaling. Remember that if your partner stumbles along their recovery journey, it is not your fault, and you should not blame yourself. At the end of the day, it is up to them to choose to maintain their sobriety.

It can be very difficult to know how to help a partner who is going through recovery if this is not something that you’ve ever experienced yourself. However, your support for them is very crucial during this time. It is important to try to put yourself into your partner’s shoes and consider what they’re going through. Despite what mistakes they may have made in the past, they have now made the tough decision to begin their recovery journey. Expect there to be setbacks along the way, and make it clear to your loved ones that you are there to support them however you can. Having a partner who is in the beginning stages of their recovery journey can be very stressful. If you are struggling with your mental health, our team at Achieve Concierge can help. Call (858) 221-0344 today.

Celebrities Who Have Opened up about Their Mental Health Conditions

April 27, 2022/0 Comments/in Mental Health /by Achieve Concierge Staff

Mental health issues like anxiety, depression, PTSD, and bipolar disorder can affect anyone regardless of age, gender, background, or ethnicity. Many people find it hard to believe that celebrities can suffer from mental health disorders. They may wonder how someone can be sad if they already seem to have everything they could want, including wealth, success, and fame. The truth is that there is so much that goes on in a person’s life behind closed doors that the public may not be privy to, and while a particular celebrity may be smiling in their Instagram photos, they could be dealing with significant trauma and hurt in their personal lives. Some celebrities have made the brave decision to talk publicly about their mental health disorders to normalize them and help others realize that they are not alone and there is help available to them.

Kendall Jenner

Kendall Jenner is a supermodel born into one of the world’s most famous and most talked-about families. While she may be beautiful and wealthy, she pays the price of her fame by having to hear the public’s opinions about her regularly. Whether these opinions are shared through the news or in social media comments, Kendall has had to deal with her fair share of negative comments written and shared about her. This has played a part in the anxiety disorder that she currently deals with. Kendall has found that journaling and physical activity can help provide some relief when her anxiety is particularly bad.

Lizzo

The award-winning singer and performer Lizzo is known for her strong sense of self-confidence. However, she has dealt with anxiety for much of her life. As she has gotten older, she has learned that practicing good self-care regularly can help tremendously. When talking about self-care, she doesn’t just mean pampering herself at the spa but rather fueling her body through nutritious meals and getting regular exercise.

Owen Wilson

Owen Wilson is an incredibly talented actor who has often played more light-hearted characters. However, many people may not know that he has been through a lot in his life, even dating back to when he was just a child. Owen has been honest about how he had a lot of questions and concerns about life growing up that were never really addressed at the time, one of the main ones being the impact of death. Owen would find himself dealing with some pretty severe depression in adulthood, and he ultimately attempted to take his own life in 2007. Luckily, his attempt was unsuccessful, and he got the help that he needed. While he admits that he doesn’t always feel great, he has learned to appreciate good mental health days when they come.

Lil Wayne

Rapper Lil Wayne or Dwayne Michael Carter Jr. began struggling with mental health issues when he was just a child. In fact, when he was just 12 years old, he used a gun in an attempt to take his own life. He claimed this was only an accident for years, not wanting others to know that he had been suicidal. However, as he got older, he eventually learned that to be vulnerable about one’s mental health struggles is quite brave and can help show others that they are not alone and have nothing to be ashamed of.

Simone Biles

While still quite young, Simone Biles is known as one of the most talented and successful gymnasts of all time. However, the enormous pressures that she has faced and the publicly known abuse she has endured at the hands of former doctor Larry Nassar have caused her to suffer immensely from anxiety. While competing in the Tokyo Olympics in July of 2021, Simone made the difficult and controversial decision to withdraw from both the team and all-around finals. While she was met with some criticism, she showed the value of putting one’s mental health first and foremost.

Ryan Reynolds

Many people who know actor Ryan Reynolds associate him with films like “Deadpool” or “The Proposal”; they might not be aware of the different mental health challenges he has faced throughout his life. Ryan has been honest about his ongoing battles with anxiety and has admitted that overworking himself has often been his unsuccessful attempt to cope with his anxiety. He has made it clear that he does not believe that the topic of mental health is talked about as often as it should be, and he hopes that his vulnerability will help others in some way.

Mental illness does not discriminate and can affect anyone, regardless of race, gender, background, or ethnicity. It can even affect those who seem to have it all, like celebrities. Some celebrities have come forward to help normalize discussion focusing on mental health such as Kendall Jenner who struggles with anxiety and Owen Wilson who has been candid about his suicide attempt and journey through depression. It may be hard to wrap your head around how people with wealth, status, and fame could possibly struggle with their mental health. However, it is important to recognize that no matter what you have accomplished in life, you may still find yourself battling with mental health issues at one point or another. If you are currently struggling with any type of mental health disorder, know that you are not alone and there is help available to you. Call our Achieve Concierge team at (858) 221-0344 today to learn more.

How to Help Someone Through the Grieving Process

April 24, 2022/0 Comments/in Mental Health /by Achieve Concierge Staff

Grief is a potent, traumatic, and ever-changing emotion that can completely change the course of one’s life. If you’ve never experienced the loss of a loved one before, it may seem very difficult and confusing to try to provide comfort and support for a friend currently going through it. You may be worried about saying the wrong thing, intruding, or somehow making their pain worse. It is essential not to let your fear or discomfort hold you back from reaching out. You don’t have to have the perfect answers or advice; you need to show your friend that you care and want to be there for them to lean on as they go about their journey with grief.

Understanding the Grieving Process

Grief is often described as a five-stage process including denial, anger, bargaining, depression, and acceptance. However, everyone experiences grief differently, and everyone is on their own timeline. It’s also important to remember that there is no right or wrong way to grieve and whatever emotions your friend experiences throughout this process are valid. You may watch your friend go through a wave of different emotions, from deep sadness to anger during this time. They may even lash out at you at times. This isn’t because you have done anything wrong, but simply a normal part of the grieving process.

Speaking to Someone Grieving

There are some important things to remember when speaking to someone who is currently grieving the loss of a loved one.

You don’t have to try to avoid saying the name of the person who passed away or the subject of their death. In fact, your friend would likely appreciate that you’re acknowledging their loss instead of simply ignoring it.
Take cues from your friend regarding what they do and don’t want to talk about. What they need from you may vary from day to day. Sometimes they may want to share memories of their loved ones, while other days, they may simply want to vent, sit in silence, or need a shoulder to cry on.
Be sure to verbally express your concern and sorrow for your friend and make it clear that you’re there for them for whatever they may need throughout their grieving process.
If they are willing, encourage your friend to open up about their feelings. This may involve them telling the same stories over and over again. Be sure to listen compassionately, as this is all part of how they are processing their pain.
You don’t always have to feel the need to fill the silence. Your friend may not want to speak but simply want someone to sit beside them so that they’re not alone.
Remember to accept their mood swings as they will likely experience a wide range of emotions during this time.

What Not To Say To Someone Grieving

Please don’t rush the grieving process by encouraging your friend to move on before they’re ready or scold them for not being further along in their grieving journey. Everyone grieves at their own pace.
Don’t try to minimize or invalidate how they are feeling or acting.
Not everyone is faithful or believes in life after death. It is wrong to push this belief on someone mourning a loved one. Don’t use the phrase “they are in a better place now.”
Please don’t encourage the individual to focus on the things in their life they still have to be grateful for. While they may be grateful for these things, they don’t make up that their loved one is no longer with them.
Don’t provide unsolicited advice.

Other Ways of Helping a Grieving Friend

Especially if they are dealing with funeral plans or other arrangements, your friend may not have the time or energy to cook. Consider dropping off meals for them to ease a little bit of their burden.
Consider picking up some groceries or coffee for them to save them time.
Help provide care of their pets.
If they have children, volunteer to help with carpooling or babysitting.
Offer assistance with insurance, paperwork, and other bills.
Provide help with any necessary housework such as cleaning or laundry.
Offer to help with funeral arrangements.

Remember that your friend doesn’t just need you in the days and weeks following the loss of their loved one, but for the long haul. Their pain may continue for a long time. Remember to continue to check in with them and offer a listening ear whenever they need one.

Grief is a complicated, overwhelming, and ever-changing emotion. Suppose you’ve never lost someone close to you before; you may not be sure how to help a friend going through grief. You may be afraid of saying the wrong thing or somehow making things worse. Don’t let this hold you back from supporting your friend during this time. Let them know that you’re there for them for whatever they need, whether that be a shoulder to cry on or someone to vent to. Be respectful of their journey with grief, and don’t encourage them to move on before they are ready. Remember that grief takes time and affects everyone differently. Even after months since your friend’s loved one has passed, continue to check in on them and let them know that you’re there for them. If you’re struggling with your mental health, our team at Achieve Concierge is here to help. Call (858) 221-0344 today to learn more.

The Tie Between Nutrition and Mental Health

April 20, 2022/0 Comments/in Mental Health /by Achieve Concierge Staff

Everyone knows that eating well-balanced, nutritious meals is essential to staying fit and physically healthy. However, many people do not realize the true extent to proper nutrition, or lack thereof can impact the quality of one’s mental health. Regularly eating food full of fat and processed sugars can decrease one’s energy and impede their ability to focus. It can even impact things like mood, sleep, and performance at work or school. However, perhaps most importantly, a poor diet can cause and worsen mental health conditions such as depression and anxiety. If you feel like your mental health is suffering and don’t know why it may be worth looking at the types of food you’re eating and investing the time to learn how to prepare nutritious meals.

How Diet Can Affect Mental Health

Do you find yourself surviving on coffee all day and not eating a proper meal until you get home from work? This could be what is causing you to feel irritable and tired throughout the day.
Consuming healthy food promotes the growth of good bacteria throughout the body. This, in turn, ensures that neurotransmitter production within the brain is functioning properly. Proper neurotransmitter production will positively affect your overall mood.
Eating too much junk food can lead to inflammation, which can prevent neurotransmitter production from acting as intended. This can cause your mood to plummet.
Eating too much sugar throughout the day can lead to a spike in the production of a chemical called dopamine within the brain. Dopamine is known as the feel-good hormone that helps to regulate one’s mood. Unfortunately, when you overeat sugar, you’ll later experience a crash that can be disastrous for your overall mood.
There is an important relationship between the gut and the brain. When unhealthy foods are introduced to one’s diet, the good bacteria within the gut are disrupted. The inflammation that occurs, as a result, can lead to depression and anxiety.

Ways to Change Your Diet to Improve Your Mental Health

You don’t need to implement major changes within your diet to enjoy some positive mental health results. You can start simply by slowly introducing new, nutrient-rich foods into your meals each day. If you’re wondering what foods to look for the next time you go grocery shopping or plan what to make for dinner, consider the following.

Include more whole foods. Whole food is considered to still be in its natural form without having been preserved or processed. Some examples include unprocessed meat, eggs, fish, nuts, and of course fruits and vegetables. Because these foods are not full of chemicals, they are less likely to cause anxiety or depression.
Look for foods that are high in fiber. High-fiber foods can help the body process glucose more productively, preventing crashes in energy.
Try to include as much Vitamin D as possible. Vitamin D helps with the production of serotonin, another feel-good hormone that can help regulate your mood. Some examples of foods high in Vitamin D include salmon, tuna, egg yolk, and swordfish. If you want to kick your Vitamin D intake up a notch, you may even consider adding a supplement to your diet.
Ensure you’re eating plenty of foods that are high in magnesium. Magnesium is essential for nerve and muscle function as well as heart health. Additionally, it can help prevent poor gut health that triggers symptoms of anxiety and depression.
Include a variety of vegetables and fruits within your diet. They aren’t just important to stay physically healthy, but they contain valuable vitamins and minerals that your brain needs to continue to operate at its fullest capacity.
Avoid drinking too much caffeine. This can lead to anxiety, restlessness, and problems sleeping.
Make sure that you’re staying hydrated by drinking plenty of water throughout the day. This can help regulate your mood, improve your energy levels, and increase your ability to concentrate.
Ensure that you include protein with every meal. If you don’t have enough protein throughout the day, you’ll find yourself consistently hungry and more likely to turn to processed foods that can be detrimental to your mental health.

Taking Small Steps to Improve Your Diet

Consider trying out the following small steps to ensure you’re eating more nutritious meals.

Meal prep at the start of the week
Prepare a list of foods and carry it with you while grocery shopping
Never grocery shop on an empty stomach
Try cooking more at home as opposed to going out
Speak with a dietician to come up with meal plans that are right for you

While it is common knowledge that eating healthy, nutritious meals is vital to prevent weight gain and stay physically fit, not everyone realizes the real and powerful influence that diet has on one’s mental health. If you have found you’re often feeling sluggish or if your symptoms of anxiety and depression have recently worsened and you don’t know why you may consider changing up your diet. To ensure that your mental health is the best, make sure you’re staying hydrated, avoid too much caffeine, include as much Vitamin D as possible, and eat as many whole foods as possible. You may also want to consider meal prepping at the beginning of the week, planning out your grocery lists ahead of time, and speaking with a dietician. At Achieve Concierge, we want to ensure you are able to enjoy the best mental health possible. Call (858) 221-0344 today to learn more.

The Health Consequences of Vaping

April 16, 2022/0 Comments/in Mental Health /by Achieve Concierge Staff

Vaping by using e-cigarettes has become increasingly popular in recent years, especially in teens and young adults. While many major e-cigarette marketers claim that their product is safer than traditional cigarettes, this does not mean that vaping is in any way safe or healthy. In fact, it can lead to long-lasting respiratory problems as well as a slew of other health consequences. Because of the variety of flavors that are available and due to a large amount of misinformation regarding vaping, many people of all ages have become hooked on nicotine. It’s important to spread awareness regarding how vaping can permanently affect one’s health and how to go about kicking nicotine for good.

Understanding What E-Cigarettes Are and How They Work

E-cigarettes are thin, sleek, and discreet items that often appear similar in size to a flash drive or a pen. They are rechargeable electronic devices that use liquid pods that can be made in a variety of different flavors. These pods contain nicotine, which is what makes vaping so addicting. E-cigarettes utilize a heating component that warms up the liquid within the pod producing an aerosol that is inhaled into the lungs. This creates a brief “high” or sense of relaxation just as a traditional cigarette would. However, the liquid pods used with e-cigarettes typically contain far more nicotine than a traditional cigarette. Thus, an individual can become hooked quickly and feel the need to vape more and more to experience the same desired effects.

Why People Choose to Vape

There are a lot of reasons why people may choose to vape. For many long-term smokers who are trying to quit, they may look at vaping as a less unhealthy alternative or as a way to help them slowly quit for good. In the case of many young people, they may have begun vaping in order to fit in with people at school or because they think it will make them look cool. They may simply want to experiment with it to see what it feels likes. Others may view vaping as a misdirected way to try to cope with anxiety or depression.

How Vaping Affects the Body

Not only is vaping addicting, but it poses a lot of health concerns as well.

Vaping can actually impede the development of a young person’s brain, particularly targeting the area of the brain that affects learning, mood, and attention.
The flavors within liquid pods can expose the individual to chemicals that can lead to cancer, lung disease, and cardiovascular disease.
Vaping pods often contain a chemical called Acrolein, which can cause injury to the lungs as well as asthma and lung cancer.
Vaping can destroy normal, healthy bacteria within the mouth leading to gum disease and, therefore a plethora of oral problems.
The nicotine that is taken into the body through vaping can cause blood pressure to spike, leading to heart issues.
Vaping can increase one’s risk of a heart attack or stroke and can lead to problems with blood circulation.
Vaping can cause restlessness and sleep problems.

How to Quit Vaping

#1. If you are ready to quit vaping, first consider why you ever began in the first place. Did you do it in order to fit in? If so, you may consider switching up your friends and staying away from those who may pressure you to do things you don’t want to do. Perhaps, you struggled with anxiety or depression and were looking for a way to cope. If this is your situation, you should consider speaking with your doctor, who can help provide you with healthier and more effective treatment.

#2. Identify what triggers you to vape. Is it stress within a relationship, work, or school? Is it boredom or loneliness? Once you have identified your triggers, you can make the necessary changes to learn how to deal with these triggers without turning to vaping.

#3. Get rid of any vaping products. You don’t want to surround yourself with anything that may tempt you once you have decided to quit.

#4. Tell those around you that you are quitting. They can not only hopefully help to hold you accountable, but they will know to show you respect by not smoking or vaping in front of you.

#5. Look for better ways to cope with stress, whether that be exercising, speaking with a therapist or trusted friend, taking a walk in nature, reading a book, practicing yoga, or journaling.

There is a lot of misinformation out there about the use of e-cigarettes. Many people view vaping as a healthier alternative to smoking traditional cigarettes, not knowing that vaping also poses a wide variety of health risks. Vaping is especially dangerous for young people as it can impede the development and health of their brains. The chemicals ingested through vaping are also dangerous and can lead to cancer, lung disease, and cardiovascular problems. Vaping can increase the risk of heart attack or stroke and can cause sleep problems. Many people choose to vape as a way to cope with stress, anxiety, and depression. Vaping is not an alternative to professional treatment for a mental health disorder and there are far better and healthier treatment options available. If you’re struggling with your mental health, our team at Achieve Concierge can help you get the treatment you need. Call (858) 221-0344 today to learn more about the types of services we provide.

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