Stress Archives - Achieve Concierge

Learning to Deal With Seasonal Affective Disorder

May 12, 2022/0 Comments/in Stress /by Achieve Concierge Staff

Seasonal Affective Disorder or SAD is a type of depression connected to the changes in season and the amount of light that is present each day. It can deplete one’s energy and can cause one to experience strange, unexplained changes in mood. Many people that experience this disorder will feel its effects during the fall and winter months when the days are shorter, and there is less sunlight. It can be especially difficult for those who live in states with harsh winters. However, many people may not realize that it is possible to experience SAD in the spring and summer as well. It is often referred to as “summer depression.“ Luckily, there are things that can be done to help cope.

Recognizing the Signs of Seasonal Depression

There are some common symptoms of SAD linked to spring and summer. They include:

Insomnia or trouble sleeping
No longer finding enjoyment from the hobbies, you once loved
Feeling the need to withdraw from friends and family
Feeling tired throughout the day
Changes in appetite
Trouble focusing
Lapses in memory
Unusual anger or agitation
Thoughts about suicide

Understanding Why This Occurs

There are a lot of factors that can play into why someone will experience this disorder during the spring or summer months. Some common causes include:

#1.) Changes in Daylight and Temperature: Not everyone enjoys the higher temperatures that come with the spring and summer months. In fact, some people may find that the heat makes it more difficult for them to fall asleep and get good quality rest throughout the night. They may find themselves tossing and turning throughout the night while feeling overheated. Additionally, the sun stays out for much longer during the spring and summer months. This can make it difficult to sleep, especially for those who need to go to bed early, so they wake up early for work or school. Also, because the sun helps provide energy, some people may find it harder to get their brains to relax and prepare for sleep.

#2.) Changes in Brain Chemicals: When someone spends time out in the sunlight, a brain chemical called serotonin is activated. Serotonin helps regulate many essential brain functions such as one’s mood, emotions, and even digestion. While serotonin is an essential chemical, too much of it can lead to problems such as restlessness and anxiety.

#3.) Seasonal Allergies: It is common to experience allergies in the spring and summer months. While for some people, this is nothing more than a nuisance, for others, it can be quite debilitating. It can make it more difficult for them to keep up with work or school and impact the overall quality of their lives. It can even lead to feelings of anxiety and depression.

There are some other factors that could also potentially play into this disorder, such as family history or geographical location. Additionally, women are typically more likely to experience this disorder than men.

Coping With Seasonal Depression in the Spring and Summer

#1. One of the most important things you should be doing to combat seasonal depression is to practice good sleep habits. If the daylight is keeping you up at night or causing you to wake up too early, consider investing in some black-out curtains or a sleeping mask. You’ll also want to ensure that you keep as firm a sleep schedule as possible. This involves going to bed at the same time each night and waking up at the same time each morning.

#2. Avoid going on your phone or watching television right before bed. This can not only lead to unnecessary stress, but the light from the screen can also make your brain more alert, so it will be harder to fall asleep. Instead, consider reading a chapter of a book or doing some journaling before bed.

#3.) Make sure that you are getting regular exercise every day. This can help tire you out so that you fall asleep quicker.

#4.) Ensure that you are eating healthy, well-balanced meals. Our diet has a significant impact on mental health, and if you’re not eating well, it may be triggering anxiety or depression.

#5.) Be sure to let your primary care physician know about what you are experiencing. They can help provide a diagnosis and offer treatment if necessary. They may recommend therapy which can be very beneficial to those struggling with this disorder. A therapist can help you work through your emotions and identify changes that you can make within your life to help alleviate the problem. They can also help you begin to think more positively about this time of the year.

Seasonal Affective Disorder is very common and is often experienced in the fall and winter months when it is cold outside, and there is less daylight. However, it is possible to experience this disorder in the spring and summer months as well. Some common symptoms of this disorder include trouble sleeping, changes in appetite, low energy, and unusual anger or agitation. There are several factors that play into why someone experiences this type of disorder. They include changes in daylight and temperature, changes in brain chemicals, and in some cases, seasonal allergies. You can learn how to cope with this disorder by practicing good sleep habits, staying away from technology before bed, eating healthy, and exercising regularly. You may also consider investing in therapy. At Achieve Concierge, we want to help you obtain peak mental health. Call (858) 221-0344 to learn more.

Managing Academic Stress in College

July 23, 2021/0 Comments/in Anxiety, Stress /by Achieve Concierge Staff

In 2020, approximately 20 million students were projected to be enrolled in colleges across the United States. The transition from high school to college that new cohorts of students go through every year can be an overwhelming change, filled with new faces, ideas, and experiences. Although there are many great things about college, such as increasing your chances of obtaining a stable, well-paying job, considerable stress is commonplace.

Finding time to adjust and enjoy this new phase of your life can feel impossible, especially if your curriculum is jam-packed with readings, assignments, and exams. Some students need to work part-time to make ends meet, while others are struggling to get by with a mental health challenge. The good news is that there are many strategies and tools at your disposal to manage stress during your academic studies.

Recognizing ‘Normal’ Stress & Anxiety

Although most people might think that stress is a bad thing, it is completely natural. It can even help you. By forcing you to become alert and focused in the event of a threat, you will be prepared to respond readily. For example, maybe you’ve felt stress due to an upcoming exam, but it pushed you to organize your schedule and carve out ample time to study.

Stress tends to last for short periods, and you can normally pinpoint what’s causing it (like that upcoming exam). Anxiety results from stress and can linger for longer periods. Determining the exact cause can be tricky. Symptoms of both conditions can be similar and may include increased heart rate, perspiration, and breathing, anxious thoughts, and irritability, feeling overwhelmed, tense, and restless, and general unhappiness coupled with a sense of dread.

It is important to monitor your stress and anxiety levels to ensure that your mental health is not beginning to deteriorate. Anxiety and depression are common disorders in the United States and these can severely impact your academic performance. If you continue to have daily disturbances due to stress and anxiety despite your best attempts to alleviate it through coping mechanisms, it may be time to get some help. Here are some red flags to be aware of:

Excessive anxiety that undermines the completion of daily tasks
Using drugs or alcohol to cope or escape
Having irrational fears and intrusive thoughts
Significant changes in sleeping, eating, or personal hygiene habits
Having a prolonged low mood and feeling out of control
Self-harming, thinking about self-harming or suicide

The Importance of Working-Memory

Stress is a natural part of the college experience. However, it is a leading cause of poor performance among students. Stressful academic situations can “reduce the working memory available to attend to a task’s information processing requirements and to control its execution.” This is important because working memory allows a student to focus on the immediate task at hand, like retaining a sequence of events while trying to understand the main idea of a story.

Another example could be completing several steps of mental arithmetic necessary to solve the problem at large. In other words, working memory allows a person to keep a small amount of information in mind to be used at a moment’s notice. Although it might not seem that important, it is central to being able to plan, comprehend, reason, and problem-solve. Therefore, anything that disrupts this process (i.e., stress) can hinder the production of high-quality work and your ability to score high on an exam. In stress-filled environments, the brain’s working memory is in a game of tug-o-war between task execution and performance-related worries.

Take Advantage of Campus Resources

Some stress may indeed be unavoidable, but getting a handle on it and ensuring you know how to deal with it healthily and consistently is essential to your mental health and grades. Most colleges and universities have numerous resources on-campus that are available to students free of charge. Check out your school’s mental health and psychiatric services, which may include options like prescribed medications and individual, group, art, and music therapies. You’ll have the opportunity to express your concerns, get creative, build inter-and intrapersonal skills, and develop healthy strategies for dealing with academic stress.

Finding time to be active and social is also essential to your physical and mental well-being, so find out about your school’s gym, sports teams, clubs, cultural events, and volunteer opportunities. A final piece of advice is to get organized. Taking a little time to plan your daily, weekly, monthly, and even yearly schedule can make a world of difference when it comes to stress during the college experience. This will help you not only gain a sense of control over your life but also keep you on track to achieving your goals. Importantly, you’ll never miss a deadline again!

Millions of American students enroll in college each year. A world of new faces, opinions, lifestyles, and ideas await them as they make their transition. The experience can be frightening, exciting, and adjusting can be downright challenging. As students embark on this new academic chapter, they will discover the great opportunities college has to offer, as well as the intense stress that comes along with it. Stress and anxiety are unavoidable aspects of the human experience. It helps us respond to threats and pushes us to get work done. Nonetheless, school can become so overwhelming that it impairs academic performance and mental health. Although there are often resources on campuses to help manage these stressors, some students need more support. If you or your child is struggling during this important time of their life, Achieve Concierge is here to help. Our flexible and same-day services are perfect for students’ hectic schedules. Schedule a consultation with us today: (858) 221-0344.

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Have Social Media Platforms Started to Negatively Affect You?

June 27, 2021/0 Comments/in Anxiety, Depression, Mental Health, Stress /by Achieve Concierge Staff

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

Creating the Illusion of Perfection

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

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

How to Manage Social Media

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

Limit your time spent on social media

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

Schedule regular time outs

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

Create your own space

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

It’s okay to unfollow them

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

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

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

What is Ketamine Treatment?

June 23, 2021/0 Comments/in Anxiety, Depression, Mood Disorder, Stress, Treatment /by Achieve Concierge Staff

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

Ketamine Infusion Therapy 101

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

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

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

Fast-Acting Relief

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

How Does it Work?

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

Relief for Veterans

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

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

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

High Rate of Success

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

How Safe is Ketamine Infusion Therapy?

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

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

Supporting Your LGBTQ Child

June 21, 2021/0 Comments/in Mental Health, Stress /by Achieve Concierge Staff

It’s Pride Month! June is Lesbian, Gay, Bisexual, Transgender, Queer/Questioning (LGBTQ) Pride Month. For so many, it is a time of celebration—people spend the time dressing up and heading to parades or events held in their communities. It’s a time where communities come together to acknowledge the violent struggles and pay homage to the rights and respect that have been won due to hard work and lives lost by LGBTQ people, their families, friends, and allies. It’s when we all mobilize together to work for more justice, less stigma and for a world that does not put a person in danger nor does it prevent them from reaching their full potential because of their sexual orientation or gender identity.

There is no doubt that we have come a long way when it comes to acceptance from society. Acceptance of the LGBTQ community continues to grow globally, but there’s always room for improvement. LGBTQ youth remain vulnerable to suicide, homelessness, and other negative outcomes. This is mainly because they lack acceptance from their parents or immediate loved ones. It’s been taught to us over and over again, parents play an extremely important role in the lives of their children. This stands true especially when a child becomes aware of who they are attracted to or whom they love, or if they feel themselves to be a male, female, or somewhere in between. The love and acceptance by those closest to you are critical to the health and success of any youth. Research shows that children whose parents belittle or shame them are more likely to battle depression or attempt suicide than those whose parents are supportive.

Sometimes we just don’t know how to support our children, especially when it’s something that we know nothing about—that is normal. There are ways that you can help your child, to show them support and to fill their lives with acceptance no matter their sexual orientation or their gender identity.

Lead With Love

For some, this comes naturally, but that’s not the case for every person. It could be due to long-held beliefs that may get in the way of being able to respond positively and supportively. What is so important to keep in mind at this moment is that as hard as it is for you to learn about your child’s sexual orientation or gender identity, it was probably so much harder for your child to come to you and tell you this information. Sometimes we are left speechless when we are given certain information, and that is okay. In those moments, when the right words seem challenging or unavailable, sometimes a hug can speak a thousand words.

Just Listen

Coming to you was probably one of the hardest things for your child to do. This is a great first step, but don’t pressure your child to talk about everything in that one moment. If you have a sense that they might want to talk, try open-ended questions, such as “what can I do to support you?” that opens the door for continued dialogue while also letting them know you’re here to support them.

Educate Yourself

As parents, we don’t know everything. There are situations where we lack the knowledge and maybe this is that situation. Take the time to educate yourself. Taking the time to learn about gender and sexual diversity is a great step that shows your child that you care. You don’t have to know everything, more than likely your child is still learning and looking for resources (chances are they probably scoured the internet endlessly,) ask your child if there is anything specific they aren’t sure about or that they would like you to learn more about. Learning the language is a great way to lead you and your child into having important and challenging conversations. Mistakes will be made and that’s okay, own it, apologize, and work harder to do better. This is new and it’s okay to be vulnerable and to not always get it right.

Take Care of Yourself

You are not alone. There are more than eight million self-identified LGBTQ people in America and 8 in 10 people personally know someone who is LGBTQ. Reach out to supportive families and allies to help you as you continue to learn more about the LGBTQ community. When we reach out to those who understand, it can help us process our feelings and validate everything that we are feeling.

Remember, when learning that your child is LGBTQ, there is no one way to react. Whether it be happiness, relief, fear, guilt, sadness, or anger, each emotion that you feel is normal.

This is a journey for both of you. Take time to process and explore your feelings.

Showing your child or loved one acceptance and love is the most important thing we can do, especially when they share with us that they are LGBTQ. It’s okay to not have all the right answers when your child comes out to you. It’s okay to let them know that you don’t know much or anything about the LGBTQ community. Having an open and honest conversation allows us to be vulnerable while also showing that we are here to learn. June is a glorious month to start celebrating your LGBTQ child. Attend events with them, buy them that rainbow shirt from Target. Be their biggest and loudest advocate. If you’re not comfortable with that, shower them with hugs. This is a journey for both of you and your feelings and questions are valid. If you’re looking for more ways to support your LGBTQ loved ones, reach out to Achieve Concierge today. Call (858) 221-0344.

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How Do I Talk About Suicide With My Child?

June 7, 2021/0 Comments/in Anxiety, Depression, Mental Health, Stress /by Achieve Concierge Staff

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

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

When Should I Talk to My Child?

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

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

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

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

What Should I Say?

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

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

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

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

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

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

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

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

Using Psychotherapy to Manage Stress

January 23, 2021/0 Comments/in Stress /by Achieve Concierge

Psychotherapy is a type of therapy used by medical providers to treat mental health disorders. Psychotherapy helps most mental health disorders, such as depression, anxiety, bipolar, post-traumatic stress, personality disorders, and schizophrenia. It can also help to manage stress and conflicts that can affect anyone without a mental health diagnosis.

What is Stress?

Stress is a natural part of life that can come in many forms: emotional, mental, or physical. Occasional stress is harmless to an individual’s health and can even be utilized as motivation for important goals. Moderate levels of stress allow the body and mind to respond at a faster speed. However, when stress becomes chronic, it can cause significant mental strain and long-term health problems.

Everyone perceives and manifests stress differently. However, work is the most common stressor among people. However, anything can cause stress in a person’s life, including divorce, financial obligations, getting married, moving to a new home, chronic illness, emotional problems, and more.

The Effectiveness of Psychotherapy

Psychotherapy is effective in treating mental health disorders and emotional distress. According to the American Psychiatric Association, “Psychotherapy can help eliminate or control troubling symptoms so a person can function better and can increase well-being and healing.” Psychotherapy is often combined with medication and other therapies but can produce positive results when done alone.

Medication can be useful in treating severe depression or other psychological conditions. However, taking medication does not teach you new ways to identify solutions to problems or cope with life events. Some people need medication to come to a point where they are comfortable talking about their issues.

People use psychotherapy to cope with life’s stresses, such as the death of a loved one, severe illness or injury, divorce, and job loss. Psychotherapy helps you understand your emotions and thought patterns and identifies ways to conquer negative feelings and fears. Psychotherapy sessions usually last up to one hour and can be short-term or long-term, depending on your specific needs.

Different Types of Psychotherapy

There are several different types of psychotherapy used by psychiatrists and other mental health professionals. The type used depends on each person’s mental health diagnosis and circumstances. Sometimes a combination of fundamentals of different kinds of psychotherapy is used to provide the best outcome.

Play therapy is effective for children who experience trauma, depression, anxiety, and other mental health or mood disorders. According to Dr. Eliana Gil, who works with traumatized children in play therapy, “the therapeutic relationship is intended to help create this environment of trust and comfort so that the child can do some of the things that they will do naturally if given the time, space, and proper context.” Play therapy uses a child’s natural method of expression to help them articulate their feelings more easily through toys instead of words.

Cognitive-behavioral therapy (CBT) is a type of psychotherapy used to treat various mental health disorders, including depression, anxiety, substance use disorders, eating disorders, marital problems, and severe mental illness. The American Psychological Association states that many studies show that “CBT has been demonstrated to be as effective as, or more effective than, other forms of psychological therapy or psychiatric medications.” CBT is used to change thinking patterns, develop the ability to use critical-thinking skills to cope with difficult situations, and change behavioral patterns. There are several different forms of CBT, including dialectical behavior therapy (DBT), cognitive processing therapy (CPT), rational emotive behavior therapy (REBT), and self-instructional training.

Art therapy is a therapeutic healing method and can make a person more comfortable if they struggle to talk about traumatic life events. This type of therapy is beneficial for anyone who has difficulty talking about emotions, thoughts, or experiences. Art therapy helps ease anxiety and allows a person to open up socially. Typically, during an art therapy session, the individual will work on a piece of art. The therapist may observe or intervene to talk about the feelings behind the artistic process. They may also ask about what was easy or difficult in creating the art and what thoughts or memories came up. Some people may find it is easier to express their feelings and experiences with their hands and art therapy breaks through communication barriers.

Why Seek Therapy for Stress?

Since stress is something that everyone experiences, some people may believe they should handle stress on their own. However, some people need more assistance than they can provide for themselves, especially when a mental health disorder accompanies stress. Professional help can give an individual an outlet to talk about their stress and learn to identify the leading causes of stress in their life and how to incorporate tools to reduce their stress levels.

Stress is a common thing faced by almost everybody. However, it can cause emotional, mental, or physical problems that affect everyday life. Stress can be caused by various factors, including mental health disorders. When stress becomes too overwhelming and interferes with the way a person engages in life, they may need professional help. Psychotherapy is a therapy used to treat various mental health disorders and can be used to manage stress and conflicts. There are numerous types of psychotherapy, including play therapy, cognitive-behavioral therapy (CBT), art therapy, and more. At Achieve Concierge, we offer comprehensive mental health services that include treatments to heal the body, mind, and spirit. We work as a team to help you identify strategies to manage mental health symptoms so you can live a happy, healthy, and fulfilling life. Achieve Concierge offers same-day appointments in person, as well as telemedicine appointments. To learn more about managing stress and how Achieve Concierge can help, call us today at (858) 221-0344.

How to Cope With Depression and Anxiety During the Holidays

December 20, 2020/0 Comments/in Mental Health, Stress /by Achieve Concierge

“We can all help prevent suicide. The National Suicide Prevention Lifeline provides 24/7, free and confidential support for people in distress, prevention, crisis resources for you or your loved ones, and best practices for professionals. Call 1-800-273-8255.”

Many people struggle to cope with depression and anxiety, especially during the holidays. The holiday season is a time of year when you get together with family and friends, laugh, have fun, and make memories that will last a lifetime. Unfortunately, this time of the year can bring a lot of pain and suffering for those who struggle with depression and anxiety. The isolation enforced by the COVID-19 pandemic makes those feelings even more unbearable and intense, as we are unable to gather and celebrate with our loved ones.

What is Depression?

Depression is more than sadness – it is debilitating and makes you feel alone, tired, and unable to participate in normal daily activities. Depression is a heaviness that makes you feel like you’re suffocating, and you cannot breathe. It disrupts eating habits, sleep patterns, can increase symptoms of anxiety and suicidal thoughts.

Depression impacts about 7% of the U.S. population age 18 and older in a given year, according to the National Institute of Mental Health. According to the Centers for Disease Control and Prevention, approximately 2 million children in the United States have been diagnosed with depression. The symptoms of depression are challenging to cope with and often interfere with a person’s ability to enjoy life to the fullest.

Treatment For Depression

There are different modalities of treatment for depression. Treatments include medications, psychotherapy, light therapy, and exercise. Medicines for treating depression involve using an antidepressant, anti-anxiety, or antipsychotic drug to manage symptoms. Psychotherapy treatment involves a mental health counselor to discuss symptoms of depression and ways to cope with them.

Light therapy helps some patients who struggle with depression to improve their mood and sometimes is used to treat Seasonal Affective Disorder, which is a form of depression related to the reduced sunlight during the colder winter months. Exercise is a natural, healthy way to increase the body’s production of endorphins, which significantly reduces symptoms of depression.

What is Anxiety?

Anxiety is more than feeling anxious or scared. Anxiety is the body’s response to stress and a feeling of despair and fear beyond a person’s control. It interferes with daily activities and can impair a person’s ability to work, go to school, and form new relationships. Anxiety can produce unrealistic feelings of hopelessness, obscurity, and insecurity.

There are several different forms of anxiety disorders:

Generalized Anxiety Disorder
Panic Disorder
Phobia
Social Anxiety Disorder
Obsessive-Compulsive Disorder (OCD)
Post-Traumatic Stress Disorder (PTSD)
Separation Anxiety Disorder
Seasonal Anxiety Disorder

Risk Factors For Anxiety Disorders

Anxiety can be linked to genetics, brain chemistry, and environmental factors. According to the National Institute of Mental Health, each type of anxiety disorder’s risk factors can vary. Still, there are some general risk factors for all kinds of anxiety disorders, which include:

Temperamental traits of shyness or behavioral inhibition in childhood
Exposure to stressful and negative life or environmental events in early childhood or adulthood
A history of anxiety or other mental illnesses in biological relatives
Some physical health conditions, such as thyroid problems or heart arrhythmias, or caffeine or other substances/medications, can produce or aggravate anxiety symptoms; a physical health examination is helpful in the evaluation of a possible anxiety disorder

Many people experience a wide range of symptoms, such as difficulty concentrating, rapid heart rate, and heavy breathing. Some anxiety disorders can induce an anxiety or panic attack, marked by an overwhelming fear or dread.

How to Cope With Anxiety Disorders

Unrealistic expectations, financial pressure, and excessive commitments can all contribute to holiday stress and anxiety. Poorly managed holiday stress can cause headaches, overeating, and insomnia. A lack of adequate social support, recent trauma, or co-occurring illness can make it hard to manage. Still, there are ways to cope with anxiety orders, especially during the holidays.

Anxiety disorders are usually treated with psychotherapy, medication, or both. Set realistic goals and expectations, reach out to family and friends for help, and find inexpensive ways to enjoy yourself. Share family responsibilities, limit commitments, and take time for self-care. Proper nutrition, daily exercise, and meditation are all healthy ways to cope with anxiety disorders.

Treatment is Available

Symptoms of depression and anxiety can worsen during the holidays. Isolation due to COVID-19 can also amplify depression and anxiety. Treatment is available, and at Achieve Concierge, we take a mind, body, spirit approach to treatment and help our patients discover the best ways to manage their depression and anxiety symptoms.

Depression and anxiety can increase during the holidays and can make you feel afraid and alone. Isolation due to COVID-19 can also worsen depression and anxiety symptoms as you experience feelings of boredom and isolation. This holiday season, ensure that you are taking care of yourself. Self-care is essential to the recovery process and managing the difficulties of mental health. You may want to consider setting boundaries with family, watching what you spend on gifts, and share family responsibilities with others. If your anxiety and depression seem unmanageable during this holiday season, you may want to consider seeking professional help. Sometimes, the stigma of mental health disorders prevents us from getting the help we so desperately need. At Achieve Concierge, we make you feel comfortable and offer same-day appointments with our caring and dedicated staff. We also offer telemedicine appointments if you prefer. For more information about our services and treatment modalities, call (858) 221-0344.

Stress-free Holidays Tips

November 29, 2020/0 Comments/in Stress /by Achieve Concierge

The holidays bring up a lot of emotions. We can’t avoid feelings such as depression, anxiety, or stress. The expectations from family, friends, co-workers, and ourselves are often overwhelming. Throughout the holiday season, we give ourselves excuses to relax or put aside our healthy habits in favor of unhealthy habits.

The struggle to remain sober or substance-free increases as we interact with familiar faces in familiar places. Parties and gatherings become temptations. We feel we “deserve” to drink or use substances to decrease our feelings of depression, anxiety, or stress. The urge to let down our guard and be a part of the crowd also exists. Negative habits become second-nature if we allow them to control our behavior.

Staying on track during the holidays takes commitment and support. Often, we have either finished treatment, never started treatment, or let our treatment lapse. Therapy is essential to our health and well-being. Aftercare gives us support during a season filled with emotion and temptation.

Holidays

The holidays are welcomed by many because they symbolize happy feelings. People look forward to family and friends gathering together to celebrate. Media and society set unrealistic expectations for the holiday season. Before Halloween, we see the Christmas decorations on shelves. Conclusion: there is pressure to create mass marketing to buy gifts, spend time with everyone, and have a perfect house, table, or party. We can’t expect ourselves to achieve the standards the media, marketing outlets, and society set for the holidays. People are flawed, we have our temptations, breakdowns, and despite our imperfections, we have people who love us unconditionally.

We place expectations on ourselves, such as:

Being happy. When we force ourselves to be happy, we exhaust ourselves. Family and friends understand the emotions associated with the holidays. Spend some time with those close to you and discuss how you feel about the parties and traditions.
Expecting perfection. No matter what we do, we can’t control everything. We need to acknowledge we are doing the best we can. No one will remember if the table isn’t set correctly or the food served at an exact time. Expecting perfection compounds feelings of stress, anxiety, and depression.
Enjoying our time with everyone. Our family and friends mean well, but there are times when we need a break. Some family members trigger negative emotions.

Life is stressful enough before we add unrealistic holiday expectations. Relax, focus on realistic goals, and maintain healthy habits.

Healthy Habits

Healthy habits begin when we recognize the need for change. A positive way to accomplish the desired change is to start therapy before encountering difficulty in our lives. Reaching out to a therapist commits us to improve our lifestyle of facing mental health disorders such as depression, anxiety, or stress.

Therapy provides a healthy outlet for our emotions. We learn how to set plans in advance, create safe spaces, avoid unrealistic goals, and not fall back on negative behaviors. For example, to alleviate depression, anxiety, or stress, we seek alcohol or substances to numb our feelings. Our therapist will work with us to set practical coping mechanisms in place. Instead of falling back on negative behaviors, we will have the tools to reinforce positive behaviors. A few causes of negative emotions are:

The stress of buying presents. Racking up credit card debt or overspending won’t bring us joy. The feelings of guilt, depression, stress, and anxiety will increase when we realize we can’t pay our bills. Don’t buy gifts you can’t afford to give.
Create coupon books with fun, free activities.
Offer to help a friend or family member with a task.
Be creative. We can draw, write poems, stories, cook, or teach a loved one new skills.
Spend time with loved ones. Sometimes the best present is our time.

Therapy

Therapy appointments are an oasis. Our daily routine is all-consuming, often leading us to neglect our mental well-being. We need to find time for ourselves. Scheduling and going to therapy appointments can seem self-centered. When we focus on improving ourselves or center our well-being, we open ourselves up to self-love. Without a self-centered focus, we can’t connect to our mind, body, or spirit healthily. Our connection to our inner self provides the support we need to weather the holidays. Beginning therapy before the holidays creates a strong foundation for healthy habits.

When the holiday season starts, we can forget to schedule appointments or delay an appointment because of our busy calendar. An active holiday schedule doesn’t need to interfere with continued therapy sessions. If we can’t find the time to go to our therapist’s office, ask if they can come to our home. In-home therapy sessions maintain our therapy progress, but in-home therapy allows our therapist to see our family’s dynamics. Personalized therapy sessions based on family dynamics supports our well-being.

We experience pressure during the holiday season due to unrealistic expectations. The media, marketing, social interactions, and pressure to conform to unrealistic expectations can trigger unhealthy emotions. We seek ways to escape the pressure or the overwhelming feelings of depression, anxiety, or stress. Some people rely on alcohol or substances to numb their feelings. Alcohol or substances can numb depression, anxiety, or stress, but they will also increase those feelings. Excessive spending, alcohol, or substance use leads us down the trail of negative emotions. When we begin therapy before the holiday season begins, we establish a positive foundation and healthy habits. Even if the holidays are in full swing, it’s not too late to start therapy. Self-care is about centering on our needs, not the expectation of other people. Achieve Concierge offers individuals both with in-office and in-home treatment. We focus on creating a personalized treatment plan. For more information, call us at (858) 221-0344.

Innovative Thinking: Using Creative Problem Solving

November 20, 2020/0 Comments/in Stress /by Achieve Concierge

Creative Problem Solving (CPS) is more than thinking outside of the box. CPS is a process that encourages you to identify a problem and seek solutions—questioning why, when, and how will help you in Creative Problem Solving.

Problems are, at times, overwhelming. Creative Problem Solving utilizes who, what, where, when, and how to formulate short and long-term goals. Great ideas aren’t spontaneous. Following a step by step process will help you achieve Creative Problem Solving.

Creative Problem Solving Steps

The Creative Problem Solving Process includes:

Clarify and identify the problem. What we perceive as a problem in a situation may not be the actual problem. Identifying and processing the problem or plan can lead to discovering the legitimate issue or goal. Identifying the problem or why you perceive something as a problem is essential. Once you have answered why something is a problem, the next step is to assess your goal and determine if there is any other problem.
- Once you establish the problem and why the problem exists, narrow your focus on how to solve the problem. Setting a goal helps define how to plan short and long-term goals. Ask yourself what, if anything, is hindering your ability to reach your goal. Are you procrastinating or not sure where you need to start? Don’t be afraid to reach out to family, friends, or a therapist to help you meet your goal.
- Research the problem – Identifying the problem or goal is a start. To understand the problem or the plan, you must do your research. The easiest way to do your research is to use a search engine. Be careful where you find your information. Scholarly papers are best for mental health, addiction, and other issues.
- Formulate creative challenges – Creative challenges focus on one issue. They are straightforward and concise. Be careful to avoid criteria that require an assessment.
Generate ideas. Generating ideas is often associated with brainstorming. Be creative, write down every thought you have, and don’t be afraid to let go and let your imagination run. Watch how you think; use “yes, then go from the yes to a solution, stay away from “no, but.” Find an environment that encourages you to be creative. Take a walk, cook, do anything that allows you to free your mind.
Combine and evaluate the ideas. After you finish brainstorming, read through what you wrote. Stepping away from your thoughts is okay. Take time to relax, focus on something else, and ready to come back to your list. Discard the ideas that you feel aren’t related to the problem or goal. Re-evaluate your plan and start to connect your thoughts. Maybe one idea isn’t feasible, but what happens if you link another idea with the first idea? Find solutions by breaking boundaries.
Draw up an action plan. Ideas are only as good as the action plan. Ask yourself how you will implement your creative solutions. Build a step-by-step action plan, so you don’t lose sight of your goal or resolution.
Do it! (implement the ideas). Take chances, re-adjust your plans when necessary, and don’t stop trying. Whether the plan is easily achieved or takes a few tries, Creative Problem Solving intends to find a solution or reach your goal.

Creative Innovators

Some of history’s most significant creative innovators are:

Thomas Edison – With over 1,000 patented inventions, Edison wasn’t afraid to try several different innovative ideas to find the answer to a problem. He said, “I have not failed; I have just found 10,000 ways that won’t work.”
Isaac Newton – Newton is best known for his discovery of gravity. He used what was around him to find creative solutions. He explains his method for discovery “ I keep the subject of my inquiry constantly before me, and wait till the first dawning opens gradually, by little and little, into a full and clear light.”
Marie Curie – Marie Curie was the first woman to receive not one but two Nobel Prizes. Her scientific discoveries broke down barriers for women in science. One of her quotes is, “Be less curious about people and more curious about ideas.”
Steve Jobs – Steve Jobs pushed the boundaries in the tech world. He was a visionary; he introduced the personal computer revolution and the iPod, iPhone, and iPad. One of his creative thoughts is, “You can’t connect the dots looking forward; you can only connect them looking backward. So you have to trust that the dots will somehow connect in your future. You have to trust in something; your gut, destiny, life, karma, whatever. This approach has never let me down, and it has made all the difference in my life.”

Creative Problem Solving is essential to reach your goals or find a solution to a problem. Don’t wait to see what happens; act! Identify the problem or goal and follow the steps. The regrets we have in life are the ones we have about not taking the first step.

Courage to act on your dreams or find a solution to a problem can seem overwhelming. The catalyst for getting out of your comfort zone is personal. The goal is to seek answers and move forward. You can connect the dots, think creatively, push boundaries, and get up each time you fail. Failure is not having the answer or reaching your goal on the first try – success is learning from each mistake. You can succeed if you let go and believe in yourself. Self-defeating thoughts, anxiety, depression, or fear can hobble your belief in yourself. Feeling any of these emotions is why you may need to talk with someone who can help you reach your goal or solve a problem. Reaching out to a therapist is the beginning of a healthy journey to success. Achieve Concierge provides in-office or in-home therapy focused on your needs. For more information, call (858) 221-0344.

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