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Mental Health Habits for 2021

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We live in a society that seems obsessed with physical health and weight loss. A majority of people have tried one or more diets to lose weight. People join gyms, juice, and take supplements, all in an effort to optimize their physical health.

Sadly, most people don’t give their mental health a second thought.

The problem is, no matter how good you look in a bathing suit or how “ripped” you may be, or how low your cholesterol is if you aren’t mentally healthy, your life is negatively impacted.

In the age of Coronavirus, when many of us are dealing with health and financial struggles, the stress can really take a toll on our mental health. With this in mind, here are some good mental health habits to practice in 2021 and beyond:

Practice Gratitude

Gratitude is like a magic bullet when it comes to mental health. Too often, when we are feeling negative emotions, we deny our full reality, that is to say, we deny all of the wonderful things that are present in our life. Be sure to take realistic stock in your life each day and feel grateful for the people, events, and things in your life that bring you joy and happiness. And be sure to share your gratitude with others!

Value Yourself

The only thing worse than dealing with grief, sadness, and stress, is doing so while devaluing your own self-worth. Be sure to treat yourself as kindly as you do your loved ones. See the good in you and practice self-care and self-compassion every day.

Lose Control

Most of us cling to the idea that we can control every single facet of our lives. It’s just not true. This desire for full control brings with it a sense of anxiety. Make this year the year you finally let go of needing to control everything.

Surround Yourself with Positive People

Toxic people are bad for our mental health. It’s time to cut ties with those who bring you down in order to make room for people who will support you.
Along with these habits, you may want to consider speaking regularly with a mental health counselor, who can help you navigate any issues you may be dealing with and provide coping techniques.

If you’d like to explore treatment options, please get in touch with me. Let’s discuss how I can help you make 2021 your best year yet!

 

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Filed Under: Adolescents/Teens, Anxiety, Depression

The Truth About Perfectionism

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We live in a society that values things that appear perfect. And I suppose there are things that can be perfect. Architects can draw the perfect straight line, mathematicians can solve an equation with a perfect calculation, and a chocolate cake can be perfectly moist.

But as human beings, we can never reach a state of perfection because we will always be a work in progress. Perfection indicates a finality – a finished product – but we as humans are always growing and changing.

What is Perfectionism?

Many people view perfectionism as a positive attribute. They believe the more “perfect” they are, the more success they will have in life.

Perfectionism is NOT the same thing as always doing your best. It is important that we always do our best. By doing so, we can experience healthy achievements and growth. But perfectionism takes this concept to the extreme.

People with perfectionist tendencies often have self-defeating thoughts and/or behaviors that actually make it HARDER to achieve their goals. Perfectionism also can make the individual feel stress, anxiety, and depression.

Signs to Look For

Most human beings, from time to time, will strive for perfectionism in some aspect of their life. As an example, that “perfectly moist chocolate cake” I mentioned earlier got that way because the person who baked it was trying to get everything JUST RIGHT as a gift for someone’s birthday.

But there are those people who are “full-time” perfectionists. They strive for perfection in all aspects of their life.

Here are some signs you may be a perfectionist:

  • You don’t like to attempt tasks or activities unless you feel you can complete them perfectly.
  • You are end-oriented, meaning you focus little on the process of creating or learning something and put all of the emphasis on the outcome.
  • You cannot see a task as having been completed unless it meets your perfectionist standards.
  • You tend to procrastinate because you don’t like starting a task until you know you can perfectly complete it.
  • You tend to take far longer completing tasks than others. This can be problematic at work.

Getting Help

Again, perfectionism is not the same thing as doing your best. It is a condition whereby the individual is almost incapable of feeling joy or pride at what they accomplish because in their own minds, they are never quite good enough.

If you believe you may have traits of perfectionism and it is causing you stress, there are things you can do to change your behavior so you can live a healthier and happier life.
If you’d like to explore treatment options, please reach out to me.

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Filed Under: Anxiety, Depression

Benefits of a Mental Health Day from Work or School

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We’ve all had those days when the alarm goes off and we lie in bed, feeling depleted of our energy, and maybe even our good mood. We think to ourselves, “I’m not really sick, but I just need a break from real life today.” While taking a sick day is common when you are feeling physically unwell, what’s not as common – but perhaps should be – is taking a mental health day when you are feeling mentally and emotionally unwell.

Now many, if not most, companies do offer their employees personal days with no questions asked. But many people save these days for what seems like real-life emergencies. They feel guilty if they use one of these days to simply rest and relax their mind.

The truth is, taking a mental health day from work or school can be extremely important for your overall well-being. It can help you avoid burnout, improve your mood, help you get some much-needed rest, and rejuvenate you so you can tackle “real life” once again.

Signs It’s Time for a Mental Health Day

So how do you know when you are really in need of a mental health day and when you’re just feeling a bit lazy and unmotivated?

Stress

You’ve been feeling overwhelmed and irritable.

You Just Feel… Off

Sometimes we don’t feel like ourselves, but we can’t quite put our finger on what’s wrong. We know we feel anxious and like the world is a bit too much. This is a sure sign you need a break.

Getting Sick More Often

Are you dealing with a cold that “just won’t go away?” When we are stressed, our immune systems become compromised, and it’s harder for us to fight off the common cold.

The bottom line is you should never feel guilty for taking some time for your mental health. I encourage you to take a mental health day every once in a while. Sometimes it’s the absolute best thing we can do for ourselves.

And if you find a mental health day didn’t quite do the trick, you may have more going on in your life that requires more hands-on treatment. If you like the idea of speaking with someone about whatever is bothering you, please get in touch with me so we can discuss treatment options.

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Filed Under: Anxiety, Depression, General

What is Equine-Assisted Therapy?

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Many of us have always known that we feel better and calmer when we are around nature or animals. And studies have consistently shown that there is indeed therapeutic value of human-animal interaction. So it’s no surprise that Equine Assisted Therapy has become an increasingly popular mental health treatment.

Equine Assisted Therapy is a form of experiential therapy that includes horses and a specialist psychologist or counselor working together with a client to create positive behavioral outcomes and change. Growing evidence now supports the effectiveness of treatment with horses in a therapeutic environment. 

Equine-assisted therapy can help clients of all ages who suffer from depression, anxiety, ADHD, conduct disorders, addiction, trauma, eating disorders, spectrum and health difficulties, dissociative disorders, Alzheimer’s disease, dementia, and other mental health difficulties.

How Does Equine Assisted Therapy Work?

There are therapists that have been specifically trained in Equine Assisted Therapy in conjunction with traditional protocols. These therapists guide their clients through a series of activities including observing, handling, grooming, groundwork, and structured challenging exercises focused on the client’s goals and needs.

Benefits of Equine Assisted Therapy

A variety of psychotherapeutic benefits have been reported for Equine Assisted Therapy. Here are some of them:

Builds Trust

The first step in this treatment is to be able to trust the horse and the therapist, and eventually yourself. This trust-building has a profound effect on the client’s interpersonal relationships moving forward.

Reduces Anxiety and Depression

There has been a lot of research on the ability of human-animal interaction to significantly reduce psychological anxiety and depression.

Increases Self-Esteem

Everyone’s self-esteem gets a real boost when they challenge themselves to learn and master new skills. This is particularly true of children and adolescence. Equine Assisted Therapy has people trying new things and interacting in new ways in a non-competitive, non-judgmental environment, which leads to improved self-esteem and confidence.

Mindfulness

Equine Assisted Therapy integrates mindfulness in a big way. Throughout each session, clients are asked to be present, at the moment, calm, centered, and focused. This is because horses are incredibly sensitive and they pick up other’s emotions very quickly. To be around horses requires the ability to be calm and present.

If you think or someone you know might benefit from Equine Assisted Therapy, please call my office. I would be happy to answer any additional questions you may have and discuss how this approach might help.

 

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Filed Under: Anxiety, Depression, Self-Esteem

Healthy Food & Emotional Regulation

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Are you an emotional eater? When you’re feeling stressed, do you find yourself ordering in pizza? When something sad happens, do you drown your grief in sugar? If so, you’re not alone. A majority of people deal with the challenges of life by turning to their favorite comfort foods.

The trouble is, these foods are only a temporary fix. They fill a void, and in the case of sugar, give our mood a boost. But then we come crashing down again and may even experience shame and guilt for having binged on food we know is not good for us. This can lead to a vicious cycle of more emotions, more eating, more emotions, more eating. This cycle can ultimately lead to weight gain and even the development of certain chronic diseases like heart disease and type 2 diabetes.

Your Brain on Comfort Foods

We are what we eat is a very true sentiment, especially when it comes to our brain. When life throws us challenges, we need our brain to work optimally so we can figure out the best way to deal with our circumstances or to process emotions. The trouble with reaching for comfort foods is, they are actually harmful to your brain.

Think of your brain like the engine in a car. You wouldn’t put frozen lattes in your gas tank because you know your car needs the right kind of fuel to run well. Your brain also needs the right kind of fuel. Your brain requires high-quality foods that are loaded with vitamins, minerals and antioxidants. These nutrients nourish your brain and protect it from oxidative stress.

Did you know that studies have shown a direct link between a diet high in refined sugars and impaired brain function? And even a worsening of symptoms such as depression?

The bottom line is, while your instinct in the moment may be to reach for those processed comfort foods, do your best to make better food choices. It will be hard at first, but good habits can be formed over time. Your brain will thank you.

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Filed Under: Depression, Nutrition