How to Celebrate the Father or Father Figure in Life

How to Celebrate the Father or Father Figure in Life

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

The Connection Between Sleep and Mental Health

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. 

A golden lab wears a brown collar while outside.

How Pets Can Support Your Mental Health

If you’re an animal lover, you know how uplifting it can be to spend some quality time with a pet. Did you know that spending time with animals can actually help with mental health issues such as depression and anxiety? It’s true. Some animals, especially dogs and cats, are incredibly in tune with human emotions and behaviors. If you’re considering adopting a new pet and are still on the fence, it may help to examine the many ways that pets can help you and benefit you both mentally and physically and then weigh your options.

Some of the Benefits of Owning Pets

#1. Stress Relief: Spending time with a pet can help bring down stress levels. This can, in turn, lower blood pressure and cholesterol levels.

#2. Physical Exercise: Because pets, especially dogs, require physical exercise, they can help get their owners moving as well. Owning a pet can be a great motivator to get outside and take regular walks. Increasing your physical exercise can not only help you lose weight and become more fit, but it can also benefit your mental health.

#3. Companionship: Pets are a great source of companionship. Not only are they loyal and loving, but they won’t ever judge or ridicule you. This kind of unfailing love can be great for your mental health and can combat feelings of loneliness, especially for those who live alone.

#4. A sense of purpose: Caring for a pet provides the owner with a sense of purpose. A pet relies on you for their survival and overall well-being. While your pet may only be one part of your world, for them, you are their entire world. This sense of purpose associated with being a pet owner can reduce anxiety and depression. This can be especially helpful for parents whose children have recently left home or an elderly individual who lives alone.

#5. Routine: Pets can help cultivate a better sense of structure and routine in your day-to-day life. Having a solid daily routine can not only help you to be more focused and productive, but it can help you feel a greater sense of achievement when you go to bed each night. Even when your mental health isn’t the best and you’re struggling to get out of bed, your pet can encourage you to move and take the necessary steps to care for it.

#6. Social Connections: Anyone who’s ever owned a dog knows that it is very common during walks or trips to the dog park to come across fellow animal lovers who want to stop for a quick chat. This can help connect you with people with similar interests as you and can even lead to friendships. But it’s not only dog owners that can enjoy this perk. There are many social groups devoted to specific animals, whether they be horses, llamas, cats, birds, and much more.

Determining if Owning a Pet Is the Right Decision for You

While there is a multitude of benefits of owning a pet, it is still important to acknowledge that adopting an animal is a big responsibility and should not be done on a whim. You need to make sure that you are capable of taking care of the animal and have access to the supplies that they will need. Here are some important questions to ask yourself before getting a pet:

  • Do you have the financial resources to pay for what the pet may need? (food, veterinary services, toys, ext.)
  • Do you have the room that the animal will need? (Keep in mind that larger animals will require more space)
  • Do you have the time necessary to devote to the animal?
  • Are you active enough to be able to provide the animal with the exercise it needs?
  • Does anyone in your home have allergies to pets?

What to Do if You Can’t Own a Pet

Even if you’re not currently at a place in life where you can own a pet, you can still enjoy the mental benefits that animals can bring. You may consider volunteering at your local humane society. These facilities are typically always looking for people to help out with feeding, cleaning cages, and walking the animals. This is a great way to provide attention to dogs and cats that desperately need it while enjoying the companionship and stress relief they can bring. Another option is to look online for people who need care for their pets while on vacation. This is an easy way to enjoy being around animals while making a little extra cash as a bonus.

There are so many benefits to owning pets, but they are especially beneficial to one’s mental health. They can help lower stress levels and alleviate symptoms of anxiety and depression. Pets offer constant love and companionship without judgment. They also provide a sense of purpose and can help you maintain a more structured daily routine. Pets can even help your physical health by ensuring you are walking more and staying active. Having a pet is also a great way to combat feelings of loneliness. Before getting a pet, it is important to ensure that you are capable and well prepared to meet its needs. Even if you can’t own your pet, you can still consider volunteering at a local animal hospital. If you’re struggling with your mental health, our team at Achieve Concierge can help. Call (858) 221-0344 today to learn more. 

A couple embraces.

Supporting a Partner Through Recovery

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. 


The Psychological Effects of Clutter

Many people know that when someone is experiencing a bout of depression they may avoid cleaning and allow their living space to become cluttered and disorganized. This is often because depression drains one’s energy and motivation, taking away their drive to keep things organized. However, many people may not realize that there is often a dangerous cycle connected to depression and clutter. When individuals struggle with hoarding or have trouble finding the motivation to clean their living space, the clutter around them can worsen their mental health. It is essential to understand the psychological effects of clutter on mental health and the value of taking steps to reorganize one’s environment. 

How Clutter Can Effect One’s Mental Health 

#1. Clutter is distracting. It can lead to overstimulation and make it hard to focus on the task at hand. If you are trying to work or study from home, you may find yourself consistently overwhelmed and unable to be productive. For some people, clutter can be so overpowering that it can make them not want to spend time in their own homes. 

#2. Clutter can raise stress levels. Everyone knows that feeling of panic when you’re running late for something, and you can’t find your car keys. If you have a lot of clutter in your home, you likely often find that you can find a particular object when you need it. When someone’s living space is significantly cluttered, this is a feeling that they will likely experience regularly in different ways. 

#3. Clutter can pull your brain into a lot of different directions at once. You may want to clean only not to know where to start. This can become so discouraging that many people decide to give up altogether, and the mess continues to grow larger and larger over time. 

#4. It is often more challenging for someone to relax and enjoy their living space if it is constantly cluttered. Nobody wants to keep stepping over items to cross a room or clear off a piece of furniture to sit down. A cluttered home can become wholly inefficient, and you may have even found that you ignore certain rooms completely. 

#5. Clutter can affect one’s relationship. While someone might not be bothered by their clutter, those they live with may not be. This can lead to strained relationships. Additionally, someone with a cluttered home may feel embarrassed and not want to invite others over. This can lead to isolation and a worsened state of mental health. 

The Benefits of a Clutter-Free Home 

There are many ways keeping up a low-clutter, or clutter-free home can help benefit one’s mental and physical health and overall well-being. Some examples include: 

  • A decrease in fire hazards
  • More mindful eating (due to ability to properly utilize one’s kitchen)
  • Increased focus and energy
  • A sense of accomplishment and confidence 
  • Pride in one’s home
  • Better air quality 
  • Less time spent searching for lost items
  • Less fall-related injuries
  • The ability to sell one’s home faster
  • Increased functionality within one’s home
  • Better overall mental health 
  • The ability to save money (by bringing fewer items into your home) 

How to Begin the De-Cluttering Process

With spring right around the corner, you may feel like it’s time to begin de-cluttering your home. If you don’t know where to start, consider the following tips: 

  • Be aware of what you’re bringing into your home. If you’re constantly buying more and more stuff, your home will quickly become cluttered again even after you’ve organized it. Take the time to reflect on what you’re spending your money on. Perhaps you’re buying more than you need. 
  • Try them out before as a rule. If you have something new you want to bring into your home, find something that you no longer get much use out of that can be taken out. 
  • Consider donating the possessions you don’t need. Some people grow attached to their belongings and have trouble letting them go even if they no longer need them. However, when they know their items will go to someone who will appreciate them and use them, this process can be far easier. 
  • Start with one room at a time. Because de-cluttering can be overwhelming, it can be easier to start small and move from room to room. You’ll also be able to see your progress as you go, which can help motivate you to continue with the rest of the home. 
  • Don’t be afraid to ask for help and enlist a friend or family member to help with this process.  

There can be a vicious cycle between a cluttered home and depression. While someone with depression may lack the motivation to clean their living space, living with clutter can worsen one’s mental state. This is because it can be overstimulating, distracting, and can make a home less functional. It can even impact one’s relationships. There are many benefits of keeping a clutter-free home, such as increased focus and energy, increased pride in one’s home, and better overall mental health. If you want to take the steps towards decluttering your home, consider starting small with just one room or area of the home and going from there. This makes this process a lot less overwhelming. Don’t be afraid to enlist a friend or family member to help. At Achieve Concierge, we want to help you live your best life, starting with your mental health. For more information, call (858) 221-0344 today. 


How Working From Home Can Impact Your Mental Health

When the COVID-19 pandemic struck in 2020, many people had to switch from working in an office environment to working remotely from home. While for some this change was temporary, more people are continuing to work from home due to employment changes or for their own safety. While working from home certainly has its enjoyable advantages, it can also bring about challenges and can take a toll on one’s mental health. It’s important to be able to recognize how working from home is affecting you mentally and know how to take the necessary steps to ensure you’re maintaining a healthy work environment from home. 

How Working From Home Can Take a Toll on Mental Health 

While working from home can affect everyone differently, there are some common ways that people have reported remote work has impacted their mental health. 

#1.) Working from home can cause some people to experience a sense of isolation. When they are not going to work every day, they are not getting the same regular socialization that they once did. While they may still be communicating with their coworkers virtually through email, phone, or Zoom meetings, it won’t be the same quality, face-to-face connection. For us humans, socialization is vital to our mental well-being. Especially for people who work remotely while living alone, the isolation can lead to a deep sense of loneliness. In time, this sense of loneliness can lead to even more dangerous problems like anxiety and depression. 

#2.) When you are working and living in the same place, it can be hard to separate work time from personal time. For some, this means constantly feeling like they should be working even when they have concluded their responsibilities for the day and should be resting. They may find themselves responding to emails late at night or having a hard time pulling themselves away from work. Other people may experience the complete opposite problem and find that they struggle to focus when they are working at a place where they are usually resting and relaxing. They may find themselves bombarded with the distractions that exist at home such as the television, social media, and family members or roommates. Without their boss checking over their shoulder, they may experience a sharp decrease in productivity. 

#3.) Another issue that some people may experience while working from home is burnout. This can be a result of difficulty adjusting to remote employment, frustration over confusion regarding remote communication with team members, or trouble staying focused and productive. The difficulty of this adjustment can be too much for some, causing them to consider seeking a different kind of employment. 

Adjusting to Remote Work

If you’re feeling unmotivated or struggling to adjust to remote work, there are some steps that you can take to make the transition easier. 

#1.) Make sure that your day has structure. Without needing to be physically present at work each day, it can be tempting to sleep in extra late, take long breaks and finish your workday early. To avoid this, it is important to try to keep the same schedule each day. This involves waking up at the same time each day, taking breaks at set times, and finishing the workday at the same time. 

#2.) If possible, consider conducting work in a different room in the house than one that is meant for relaxation. This means avoiding doing work in bed or on the couch. This will create a better separation between work and personal time. 

#3.) Make sure that taking care of yourself and give yourself breaks throughout the day. This includes time for lunch, restroom breaks, and time to get up and stretch if necessary. This can help avoid burnout. 

#4.) Make an effort to stay connected with family and friends, especially if you live alone. If this isn’t something that you can do in person, consider setting up regular Zoom calls. This can help combat loneliness and feelings of isolation.

#5.) Check in regularly with your boss and team members, even if it’s not required. In a typical office setting, you can simply walk down the hall to ask a coworker if you have a question about something you’re working on. However, when working remotely it is easy for communication to fall by the wayside. By checking in regularly, you can ensure you’re on track and on the same page as everyone else. 

#6.) Be sure to take care of yourself. Exercising regularly and eating nutritious meals can help protect your mental health.

As a result of the COVID-19 pandemic, many people are now working from home for the foreseeable future. While this may be working out well for some, others have struggled to make the transition and have suffered mental health consequences as a result. Some of the main problems people have been experiencing are isolation and burnout, both of which can lead to anxiety or depression. Others may struggle to find a balance between work and their personal lives. If this is your situation, there are some steps you can take to make the adjustment a little easier. Make sure that your day has structure, take breaks when you need them, and stay connected with friends and family. Remember that taking care of your physical health will boost your mental health as well. If you’re struggling with your mental health, our team at Achieve Concierge can help. Call (858) 221-0344 today to learn more.

Investing in Your Mental Health in the New Year

Investing in Your Mental Health in the New Year

It’s a new year and with it comes a fresh start and a second chance to begin living your life to the fullest. One of the best favors that you can do for yourself as you embark upon 2022 is to invest in your mental health. Stress affects all of us from time to time, whether it is associated with financial problems, relationship strain, work problems, or some other cause, it can take a toll on both our mental and physical health. Especially with the way the COVID-19 pandemic has affected the last several years of our lives, many people’s stress levels are now higher than ever. Luckily, there are some steps that you can be taking daily that can help dramatically lower your stress levels and start feeling better both mentally and physically.

The Benefits of Investing in Your Mental Health

Not only can stress shorten your lifespan, but it can lead to a lot of other health problems as well. Some examples include:

  • Trouble eating
  • Sleep problems
  • Digestive issues
  • Low energy
  • High blood pressure
  • An increased risk of heart problems
  • An increased risk of diabetes
  • An increased risk of developing a substance use disorder

Stress, when it is not addressed, can also lead to an increased risk of developing a mental health problem such as anxiety or depression. When you invest in your mental health, you’ll be lowering your chance of having to deal with these health problems.

Stress can make us irritable. When you are irritable you are often more likely to say and do things you don’t mean. For some people, this may mean snapping at their children, significant others, co-workers, or even the cashier at the grocery store. By learning how to deal with stress in healthy, effective ways, you can strengthen the relationships you have with those around you and lead to greater harmony.

How to Invest in Your Mental Health

  • Speaking with a therapist: If you want to invest in your mental health but don’t know where to start, you might consider speaking with a therapist. For many years, therapy has had a bad reputation. It was viewed as something you only did if you had a serious mental health problem. However, in reality, many people choose to go to therapy on a regular basis because it allows them an opportunity to talk through their problems and learn ways to manage their stress. Speaking with a therapist can be a great way to help you identify where the stress is coming from in your life and how to manage it.
  • Start exercising more frequently: Exercise has been proven to reduce stress levels. If you can get to a gym, that’s great, but if not there are other ways you can include exercise in your daily life. Take the stairs instead of the elevator, find a quick workout video online to follow, do some sit-ups before bed.
  • Make sure you’re eating nutritious meals: Set aside the time in the day to make healthy, well-balanced meals that will fuel your body. When you take care of yourself physically, you’ll be more likely to feel better mentally.
  • Cut out any negative influences: Is there someone in your life that consistently causes you unnecessary stress? If possible, consider limiting your time with them out of respect for your own mental health.
  • Limit your screen time: Too much time in front of a screen, whether it be scrolling through social media, playing a game, or watching a show, can exasperate stress. Instead, consider reading a book, taking a walk, or listening to music.
  • Get out into nature: Getting outside and being amongst nature can really improve one’s sense of wellbeing. Consider taking a hike, going for a bike ride, or simply lounging in a hammock while appreciating the beauty and serenity of the great outdoors.
  • Make sure you’re getting enough sleep: When you’re not well-rested, you’re not going to be as capable of managing symptoms of stress. Try to stick to a regular sleep schedule and aim for about 8 hours of sleep a night.
  • Practice journaling: Keeping a journal is a great way to work through the jumble of thoughts inside your head and reflect upon your life.
  • Look into meditation: The purpose of meditation is to help better connect your mind and your body as well as to reduce stress and increase your inner peace.
  • Stay connected to the people that matter the most: Having a support system is critical in dealing with stress. Make sure that you’re checking in with your family and friends regularly.

Stress is a normal part of life that affects everyone from time to time. However, when it becomes a regular struggle it can cause a lot of other problems in our lives. It can wreak havoc on our bodies, increase our chances of developing a mental health problem, make it difficult to sleep, and cause strain in our relationships. If stress is a problem in your life, it’s time to invest in your mental health by looking into ways to reduce your stress levels. Consider speaking with a therapist, trying out meditation, getting more sleep, and exercising regularly. At Achieve Concierge, we want to help you live to your fullest potential. This includes ensuring that your mental health is as strong as possible. If you’re struggling with a mental health problem, our team is here to help. Call (858) 221-0344 today to learn more about the types of services we provide.

How Our Five Senses Affect Our Mental Health

How Our Five Senses Affect Our Mental Health

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

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

What Is Mindfulness?

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

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

Your Five Senses and Your Mental Health

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

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

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

Using Your Five Senses to Engage With Mindfulness

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

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

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

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

close up of person working on a laptop on table

How Burnout Culture Might Be Affecting Your Mental Health

Burnout culture has run rampant amidst COVID-19, but it existed long before the virus changed your life. Burnout culture gives “work hard, play hard” another meaning: you can only enjoy activities and rest once you have “earned” it. 

In recent years, this “no days off” approach has been worn with pride and superiority. When examining burnout among Americans, it is common to pinpoint healthcare workers and corporate America as the primary victims. However, this is far from the truth. Anyone can experience burnout no matter their age, race, sex, or ethnicity. Burnout is a plague that touches all at some point in life. 

The increasing pressure to perform at 100% leaves many feeling defeated and depressed. Levels of anxiety and depression have increased substantially in recent years, with over six million people suffering from anxiety disorders and 16 million people struggling with depression. 

Signs You May Be Struggling With Burnout

Signs that may point to burnout include: 

#1. You feel guilty when you rest.

An overwhelming sense of guilt when engaging in self-care is a crucial sign of burnout. Rest is essential to your wellbeing, and it is a right, not something to be earned. Part of rest is saying no or skipping a hard workout at the gym that day. Rest is a beautiful way to reconnect with yourself and refill your gas tank. 

#2. You measure your worth with how productive you are. 

It is extremely common to correlate self-worth with productivity. Have you ever checked off all the boxes on your to-do list and felt terrific just to wake up the next day and feel drained? 

Engaging in structured routines can give you that initial dopamine boost. Still, it is not to be mistaken with self-esteem. The sense of fulfillment and worthiness that stem from hyper-productivity is fleeting. Your self-worth and value are constant because you are valuable regardless of how you spend your time. 

#3. You spend less time socializing with your friends.

Are you constantly canceling events because you cannot muster up the energy to be social? Do your friends complain that you never respond to their texts? 

Even though isolation may be tempting, in reality, social engagement is a vital aspect of your health. Spending quality time with loved ones is highly beneficial to our mental health. However, if your gas tank is already empty, spending time with loved ones may drop to the bottom of your to-do list. 

#4. You never feel rested, no matter how much sleep you get. 

Fatigue is something that can plague everyone. Unfortunately, many people believe the common misconception that sleep quality diminishes as you get older. While REM sleep decreases as you get older, this does not mean that you should not feel refreshed upon waking. Occasional morning grogginess is to be expected, but if you are constantly waking up fatigued, this might be your body telling you something.

#5. You struggle with insomnia or racing thoughts at night.

This may not be new information, but stress affects your sleep — big time. Stress leads to sleep deprivation which leads to more stress. If you are experiencing racing thoughts at night, your body may be in a hyper-alert state, which is not optimal for sleep. You may be trying all of the remedies in the world and still cannot get a decent night’s sleep. If you are experiencing this, it could be that your body is trying to deliver a message.

How to Avoid Burnout: Rest and Self-Care

Rest and sleep are some of the easiest ways to bring your body back into a low-stress state. While it is not always feasible to spend hours sleeping on the couch, there are other ways to care for yourself in high-stress scenarios. 

Self-care does not always look like getting massages, facials, or pedicures. Sometimes self-care is just allowing yourself to do nothing. Contrary to societal beliefs, sometimes it is okay to do nothing. In fact, you are allowed to do nothing. Sitting still can seem like a scary concept for some, but it will enable you to recenter and recharge your batteries. 

If the idea of self-care or rest seems scary to you, here are some ways to explore rest: 

  • Physical Rest: sleeping
  • Mental Rest: slowing down, observing your thoughts, meditation
  • Sensory Rest: reducing screen time and blue light, reducing noise
  • Emotional Rest: raking time to process your emotions in a journal or with a therapist
  • Social Rest: spending quality time with friends or loved ones – people who uplift you
  • Spiritual Rest: exploring your purpose, connecting with nature

Burnout culture is something that plagues most Americans as they navigate these unprecedented times. Burnout can occur when you do not receive appropriate rest and can also negatively affect your mental health. Those suffering from burnout often feel fatigued, suffer from isolation, and have mild to severe insomnia. Often, those around you may praise your achievements due to living in a high-productivity society. However, this nonstop attitude is difficult to maintain and may pose serious issues long term. At Achieve Concierge, we offer you the tools necessary to overcome burnout, including therapeutic measures and nutritional infusions so you can feel your best again. Although life goes on, Achieve Concierge is committed to giving you a calm and serene environment to navigate life’s stressors. We offer same-day appointments and telehealth appointments for our members to provide easy, accessible care. If you’re interested in starting your journey to a healthier future, contact us today at (858) 221-0344

5 Ways to Improve Self-Esteem

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


Signs of Healthy Self-Esteem


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


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


Signs of Low Self-Esteem 


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


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

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


#1. Self-Reflection


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


#2. Positive Brain Food


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


#3. Avoid Comparison


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


#4. Practice Self-Care


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


#5. Ask for Support


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


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