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Nov 21

Stressed Out? Try These Four Coping Tips

Stress is an unfortunate part of all of our lives. Sometimes, though, stress levels can skyrocket, causing disruptions to our ability to function and our daily lives. If that happens, it’s essential to take some critical steps to reduce your stress. Let’s look at four basic coping tips.

Maintain Boundaries Between Your Work and Your Life

While work can be rewarding and enriching, it is a significant source of stress for many people. If and when this happens, it’s crucial to take breaks. You can do this by unplugging or disengaging from your job outside of business or work hours.

Try not to check email or take calls when you’re not in the office. If you work from home, create a separate workspace that you can physically leave at the end of the day. Spend your time with family or enjoy your hobbies rather than working on professional projects.

Take Care of Your Body

Stress isn’t all in your head. If your body isn’t getting what it needs to thrive, it will trigger a stress response in the body. Get enough sleep and rest, eat a healthy and enjoyable diet, and get a little exercise every day. 

Spend Time Outdoors

Experts aren’t totally in agreement on why spending time outdoors reduces stress, but one thing is clear: it’s enormously effective. It boosts your endorphin and dopamine levels and lowers cortisol (the stress hormone). Find something you enjoy doing in nature and devote time to it regularly.

Seek Professional Help

Sometimes, life’s stressful circumstances leave us feeling hopeless and helpless. If you’ve tried some home remedies for feeling better without results, it might be time to seek counseling. Certified therapists and mental health professionals can give you space to talk out what’s bothering you, as well as provide proven methods for coping.

Nov 11

Pandemic Mental Health Reminders: What You Need to Know to Feel Your Best

The COVID-19 pandemic impacted everyone worldwide. Aside from the obvious public health crisis, a second catastrophe has become apparent: the mental and emotional toll of loss, isolation, and uncertainty.

It’s critical to acknowledge how difficult things have been, but it’s also up to us to take control of our physical and mental well-being. Let’s look at some basic tips for doing that.

Take Care of Your Body

Your mind and body are intricately connected, which is why doing the basics physically can help your mental state. This entails getting enough sleep, eating a healthy, well-balanced diet (which includes occasional indulging in your favorite foods), and getting some exercise every day.

Keep Up with Your Hobbies

When we’re depressed, it can be challenging to find the motivation or desire to do anything, even things we enjoy. However, it’s more crucial than ever to make time for these things. Doing so boosts the positive-feeling hormones in your brain, and those benefits carry over into everything else.

Stay In Touch with Loved Ones

Even if you have to be apart physically, you don’t have to be apart emotionally. Schedule time for phone or video chat dates with people you would usually see in person. Share meals over video chat with people. There are even apps and programs where you can host a game night or hang out with friends.

Maintain Work-Life Balance

Many of us worked from home for the first time during the pandemic. If you’re among them, it’s essential to separate work and the rest of your life. Try to have a different space in your home for work that you can leave at the end of the day. Take your allotted breaks away from your desk, and try not to check email or do other work projects outside of business hours.

Oct 18

Five Reasons Counseling Might Change Your Life

The sad reality is that there is a serious stigma against seeking counseling when life gets tough. But the truth is that it can be tremendously transformative. 

Let’s look at five reasons you should consider it to change your life.

1. It Can Revolutionize Your Relationships

Whether you go to counseling alone or with a loved one, qualified therapists can help you improve your communication skills and be more circumspect about others’ behavior. 

2. Become More Resilient

Whether it’s little things like getting cut off in traffic when you’re late or big things like a loved one’s devastating diagnosis, counseling can help you learn how to weather the squalls and storms. 

Therapists allow you to talk through your troubles and have the education to equip you with tools to handle them.

3. Live in the Moment

If you find yourself spiraling deep into sadness about the past or worries about the future, then counseling is a must. Therapists tout the benefits of mindfulness, and for a good reason: it’s been proven time and again to be a powerful tool against both anxiety and depression. 

Meeting regularly with a therapist can help you get there.

4. Understand Your Thoughts

It seems counter-intuitive that you’d need someone else to help you understand your thoughts, but it’s true. Humans are amazingly poor at self-objectivity. By getting help from counseling, you benefit from an expert’s perspective on your thoughts, especially those that trouble you the most.

5. Love Yourself (and Others) Better

One of the most fundamental reasons to seek mental health care is to feel better toward yourself. Eventually, those feelings can transcend into behaviors that allow you to take better care of yourself, which is amazingly beneficial for your overall physical health. 

Not to mention, becoming a more whole and happy person means you have a better capacity to care for and love others.

Sep 25

Six Tips to Improve Your Mental Health Every Day

Improving your mental health can feel challenging, if not impossible. But it doesn’t have to be that way. Here are six tips to help you improve your mental health. 

1. Exercise Regularly 

Even if you don’t feel active, exercise can significantly improve mental health. Not only does the activity force you to mentally change gear, but it releases endorphins that boost your mood and break the cycle of anxiety or depression.

2. Create a Safe Space 

Another essential part of improving mental health is having a safe space to retreat to. 

This is particularly vital for people with anxiety or who easily feel overwhelmed. 

Safe spaces take many shapes and may take the form of a group of friends or an actual space. 

If your safe space is physical, be sure to fill it with things you find comforting. Favorite colors, music, and weighted blankets can all help improve mental health and decrease stress. 

3. Know What Upsets You

A crucial part of improving your mental health is understanding what causes it to spiral. 

Triggers that cause mental health difficulties are individual and vary from person to person. They can include:

  • Anniversaries of deaths
  • Loud noises
  • Excessive time alone/isolated
  • Family tensions 

Once identified, not only can you strategize ways to avoid your triggers, but you can further improve your mental health by finding ways to avoid them. 

4. Talk With Someone You Trust 

If having a safe space to recuperate in and learning what causes your distress isn’t enough to improve your mental health, talk to someone. 

Talking in confidence to a friend or family member. Not only does this help you sort through what is causing your mental health challenges, but it raises awareness around you. 

That means that when you need it, you have a network to fall back on and don’t have to be alone as you might feel you are. 

5. Make Connections 

And if your mental health suffers because of isolation, getting to know new people can make a difference.

Reaching out, whether to strangers or acquaintances, is another way to improve your mental health. It reduces feelings of isolation and increases your sense of belonging, drastically improving your mental health. 

6. Sing

Last but not least, another way to improve your mental health is to sing. Incredible as it sounds, singing makes you happier. Singing releases endorphins, and they reduce stress and boost your mood. 

Not a confident singer? It doesn’t matter. Endorphins don’t care about tuning or ability. All you need to do is join in with your favorite song next time it’s on the radio.   

Sep 12

Eight Common Signs That a Loved One Has a Substance Use Disorder

A substance use disorder, more commonly referred to as drug addiction, is a fairly prevalent disease that prevents an individual from being able to control their usage of drugs or medication. 

This disease, which heavily impacts a person’s brain and behavior, has affected over 23 million adults in the United States. So, it’s not uncommon for you to know someone struggling with it as well. 

Knowing the signs of a substance use disorder can save a life. Things like social isolation, weight gain, money problems, and hygiene issues may seem common, but they can be signs of a more serious problem. 

1. Sudden Weight Changes 

Someone who is abusing drugs or alcohol is likely to experience drastic fluctuation in their weight. This can mean losing or gaining weight. 

2. Increased Irritability 

The abuse of substances can often lead to increased irritability as well as sudden angry outbursts. The need for secrecy can also cause these individuals to become unreasonable. 

3. Odd Sleeping Patterns 

The use of drugs and alcohol can severely disrupt normal sleeping and waking patterns. Sleeping during the day or staying up all night can both be signs of a problem. 

4. Changes in Appetite

If someone is abusing drugs or alcohol, you may notice a significant change in their appetite. They may be eating much more than usual, or they could be eating a lot less. 

5. Money Issues 

Someone struggling with a substance use disorder could begin to have money problems, as they are spending their money to feed the addiction. 

6. Bloodshot or Glazed Eyes 

Bloodshot and glazed-over eyes are typically good indicators that someone is using a substance. They may also have enlarged pupils. 

7. Changes in Hygiene 

An individual who is addicted to a substance will often stop caring about their physical appearance and hygiene. They may wear dirty clothing, stop showering, stop brushing their teeth, and generally look disheveled. 

8. Changes in Social Behavior

You may notice a change in an individual’s social network. They may lose interest in their friends and suddenly begin hanging out with a different crowd. 

Aug 12

Ten Major Symptoms of Depression That You Shouldn’t Ignore

Depression – more formally referred to as Major Depressive Disorder – impacts more than 17 million American adults in just one given year. 

Depression is a serious medical condition most often characterized by a persistent feeling of sadness. It can require long-term care and treatment and can even lead to suicidal thoughts and actions. 

If you recognize any of the following signs of depression in someone you know, encourage them to seek assistance.  

1. Loss of Interest 

Someone who is depressed may lose interest in the things they once enjoyed doing. An individual may no longer enjoy the things they once loved.

2. Feelings of Fatigue

While depression commonly goes hand-in-hand with feelings and emotions, those emotions can be draining. Depressed individuals often lack energy and notice overwhelming fatigue. 

hopelessness

3. Hopelessness

Those struggling with depression may have adopted a very hopeless outlook on life. Their general thoughts can include, “what’s the point?” and “things will never change.” 

4. Decreased Sex Drive

Just like someone may lose interest in other hobbies and activities, this same person may also lose interest in sex and even experience impotence. 

5. Weight Loss or Gain

Clinical depression can either decrease someone’s appetite or lead to overeating. So, significant weight loss or weight gain can point to a problem. 

6. Irregular Sleep

For some, depression can look like consistent oversleeping. For others, the illness can cause insomnia, restless nights, and early-morning wakeups.  

distracted

7. Trouble Concentrating

Depression can make it difficult for someone to concentrate. A person with depression may lose their train of thought frequently or have trouble making decisions.

8. Irritability

Mood swings are common for people with depression. Even small issues can lead to angry outbursts or significant frustration. 

9. Unexplained Physical Problems

Those struggling with depression may have unexplainable physical problems, such as persistent headaches or back pain.

10. Thoughts or Attempts of Suicide

Typically, the most severe cases of depression can lead to suicidal thoughts, comments, and even attempts. These signs are serious and require immediate medical intervention. 

Aug 12

Four Easy Ways to Reduce Anxiety

Did you know that about 40 million people in America alone experience anxiety? Children, teens, and adults alike can be impacted by both temporary feelings of anxiety and serious anxiety disorders. 

Each case is different, but by implementing some of all of the following measures, you may be able to reduce your anxiety.

1. Establish Routines

An excellent way to minimize anxiety is to establish a routine. When anxiety takes over, it’s easy to panic, feel stressed, or feel uncertain. 

Routines can help you take back control in your life, improving your overall focus, organization, and productivity. 

Having a routine can also help you plan time to take care of yourself along with your other responsibilities.

anxiety and depression

2. Drink Less Caffeine

Caffeine is a big “no” for anyone who has chronic anxiety. Research shows that caffeine intake can worsen feelings of anxiousness and may exacerbate anxiety disorders.

Caffeine is a stimulant, which heightens the senses, causes jitters, and disrupts regular sleep patterns. By cutting caffeine out of your diet – or at least minimizing your intake – you may be able to significantly improve your feelings of anxiety. 

3. Practice Self-Affirmation

While some people may not feel comfortable practicing self-affirmations, many others find them very helpful in managing their anxiety. 

Self-affirmations are positive phrases and statements you can say to yourself to get through hard days, hours, or even minutes. 

Try repeating phrases like the following to yourself when you’re feeling anxious:

  • My anxiety doesn’t control me. 
  • Today is going to be a good day.
  • I’m okay. 
  • I have a great and happy life. 

Simply saying these phrases to yourself can help you overcome feelings of anxiety. 

self love

4. Exercise

Consistent exercise is good for your body physically, but it’s an excellent natural medicine for your mental state as well. 

Exercise has been proven to minimize stress, reduce tension, and burn energy – all of which can contribute to feelings of anxiety.

Plus, exercising releases endorphins, which improve your overall mood. It can also serve as a nice, healthy distraction from the worries running through your mind. 

Jul 16

6 Important Reasons to See a Mental Health Professional Now

Mental Health is a critical aspect of everyday life. Taking care of yourself is not just eating right and exercising. Complete health also includes talking to a mental health professional when you need some help or direction. 

If you are experiencing any troubling issues, or if you want to keep ahead of stress and maintain good mental health, there are 6 important reasons to see a mental health professional now. 

  1. Gain Better Coping Skills 
  2. Enhance Self-Development
  3. Aid with Anxiety or Depression Symptoms 
  4. Dealing with Significant Life Transitions 
  5. Substance Overuse 
  6. Feelings of Loneliness, Isolation, or Lack of Self-Control

mental health

1. Gain Better Coping Skills 

Life can be unpredictable, giving you unforeseen circumstances and stresses you are not ready to tackle. A mental health professional can provide numerous strategies to help you cope with stressors in your life. 

2. Enhance Self-Development 

Learning does not stop when you finish school. Life is an opportunity for you to learn about your strengths and weaknesses and build on your experiences. Many facets of self-development include mental and emotional well-being, where mental health professionals can guide you on this path. 

3. Aid with Anxiety or Depression Symptoms

If you face chronic anxiety or symptoms of depression, seeing a mental health professional can make a world of difference. A professional can suggest therapy choices and offer insight into other alternative methods to help minimize symptoms you have. 

4. Dealing with Significant Life Transitions 

Life does not stay the same, unfortunately. There can be employment changes, divorce, deaths, or other significant life transitions that you are not ready to face. When these situations occur, it helps to see a mental health professional and work through your circumstances as best as possible. 

5. Substance Overuse 

When you rely on substances such as alcohol, drugs, or other elements to cope with your day or forget about a situation, a visit to a mental health professional is in order. Substance overuse can happen when you are not coping well with your current situation. A professional can provide tools and strategies to help you overcome these dependencies. 

6. Feelings of Loneliness, Isolation, or Lack of Self-Control

Feelings of loneliness, isolation, or a lack of controlling your surroundings can deteriorate your mental health. A mental health professional is someone to talk to about your current situation, any problems you face and help you find strategies to ease your circumstances. 

mental health professional

Conclusion 

Dealing with poor mental health does not have to go untreated. You must contact a mental health professional and seek assistance. In today’s world, options like telehealth make it easy to find various methods of receiving quality care. 

Contact us today to start your journey towards a better life.

Jul 06

Effects of Childhood Play on Adult Relaxation Behavior

Childhood is a crucial phase in the life of every human as it shapes the thought process, behaviors, and beliefs of a person. Childhood play is not only a part of life, but it forms the foundation of life experiences. It has numerous positive impacts on an individual’s emotional, social, mental, and physical state even throughout adulthood.

Adulthood, on the other hand, comes with less time to play. As people grow older, they have more responsibilities, and at some point, stop playing. Yet, the positive impact of play doesn’t end with childhood. It is equally beneficial to adults and can affect work, behaviors, relationships, and mood.

childplay

Childhood Play

During recreation, most adults do things like see a movie, go to a fancy restaurant, or watch soccer. Primarily, their choice of activities does not engage the body or require a lot of energy. However, childhood play involves more energetic activities like sports, swinging, and other physical and mentally engaging activities.

The Benefits of Playing on Adult Relaxation Behavior

Playing has a lot of benefits for adults. Most adult lives are extremely busy or filled with worry and anxiety from their jobs, family, and bills. Playing like a child would help adults feel more relaxed, relieve stress, and rejuvenate the mind and body.

Here are two prominent effects of childhood play on adult relaxation behavior.

Increases the Release of Endorphins

Endorphins are chemical secretions that help the body cope with stress, pain, or anxiety. They evoke a feel-good sensation and are popularly called “feel-good chemicals.” Childlike play and laughter help increase the production of endorphins, which in turn help adults feel calm, happy, and relax better.

Enhances Brain Function

Mentally and physically challenging games such as puzzles help to increase brain activity and enhance brain function. One great thing about childhood play is, more often than not, it involves other people. To enjoy childhood play, you need social interaction with friends and family. Interactive play helps to reduce depression and loneliness, affecting adult relaxation behavior positively. 

adult relaxation

Wrap-Up

Childhood play is an excellent way of bringing an adult close to the fun memories and simpler times of their childhood. It helps them take their eyes off life’s pressures and adopt an optimistic view, even if it’s for a while.

Childhood play helps adults boost their energy levels, making it easy to unwind and is a fantastic way to improve relaxation behavior in adults.

Jun 07, 2021

How Behavior Problems Can Mask Underlying Issues in Children

Children misbehave. Anyone who has spent some time around children knows that some behavior problems are common. Some behavior problems in children can be simple, while others are more challenging.

Children are interacting with new situations every day. They’re learning how they feel when something new happens and how they should respond. Many common behavior problems, such as defiance, meltdowns, whining, and impulsive behavior, can be solved with consistent early intervention.

The challenge comes when behavior problems in children are more than a stage. Some behavior problems can mask underlying issues. The source of the problems can vary and can include emotional trauma or an undiagnosed medical condition.

Behavior Problems May Indicate Underlying Medical Concerns

When behavior problems mask a medical problem, it can be an undiagnosed disorder, such as ADHD. Or it could be a child feeling unwell, such as a fever or an injury.

  • Difficulty sleeping can increase behavior problems in children. Sleep abnormalities in children with ADHD have a significantly negative influence on behavior.
  • Children with seizures also display behavior problems and can experience an increased risk for children with unrecognized epilepsy.
  • Children with learning disorders can act out because of feelings of frustration.

Behavior Problems May Indicate Underlying Emotional Concerns

Emotional trauma can also trigger behavior problems. When children learn how to react to significant life events, such as changing schools, parental divorce, or an ill family member, they can externalize their feelings.

  • Children can display emotional problems, like anxiety, phobias, OCD, or depression, as behavior problems. 
  • Outbursts, extreme irritability, headaches, and drastic mood changes can be signs of mental illness in children.
  • Moving can cause problematic behavior for both children who leave and the ones left behind. It can impact their social behaviors, academic performance, and moods.

Getting help from a professional can help children discover the source of behavior problems. When we know why a child is acting out, Comprehensive Consultation Psychological Services can help them find solutions.