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Perfectionism—the tendency to demand flawlessness from yourself or others—can often be a positive quality. Perfectionists tend to be highly motivated and ambitious, and thanks to their close attention to detail and their willingness to work long hours, they often excel at school and in the workplace. However, perfectionism also has a downside. In some cases, […]
Perfectionism—the tendency to demand flawlessness from yourself or others—can often be a positive quality. Perfectionists tend to be highly motivated and ambitious, and thanks to their close attention to detail and their willingness to work long hours, they often excel at school and in the workplace.
However, perfectionism also has a downside. In some cases, perfectionists can be overly critical, taking an all-or-nothing mindset and failing to accept anything that doesn’t meet their (sometimes unattainable) standards, no matter how much time and effort went into the work. Perfectionists also tend to base their own self-worth on their performance abilities, which can be damaging if they don’t deliver perfect results. In fact, studies have shown that perfectionists often experience higher levels of stress, anxiety, and depression, and are more likely to become burned out.
Perfectionism can be difficult to overcome, but it’s possible to do so. Here are some tips for how to manage perfectionist tendencies:
Do you suspect that you might be a perfectionist? If so, we invite you to schedule an appointment with one of the knowledgeable therapists at our practice. We’re highly experienced in treating patients who struggle with perfectionism, and we can supply you with personalized advice that will help you embrace imperfection and improve your quality of life. Contact us today to get started.
Many people think of burnout as simply being incredibly tired after a long week or month of work or school studies. But burnout is much more than a physical exhaustion; it has in fact been called the “triad of depersonalization, emotional exhaustion, and feelings of detachment.” Here are some additional signs of burnout: Pessimism Pessimism […]
Many people think of burnout as simply being incredibly tired after a long week or month of work or school studies. But burnout is much more than a physical exhaustion; it has in fact been called the “triad of depersonalization, emotional exhaustion, and feelings of detachment.”
Here are some additional signs of burnout:
Pessimism
Pessimism is a major red flag that someone is experiencing burnout. And they won’t just feel pessimistic about whatever it is that is causing them big stress (job, school, relationship), they will feel pessimistic about life and the world at large.
Sleep Issues
Burnout makes it incredibly hard to get a good night’s rest. Either a person finds it hard to fall asleep, lying there wide awake for hours, or they fall asleep but then wake up throughout the night. When we don’t get enough quality sleep, it makes it difficult to cope with stress, which makes it hard to sleep, and the vicious cycle continues.
Sudden Physical Ailments
A major sign of burnout is suddenly experiencing physical symptoms that you never have before. For instance, many of my clients, with no prior history of GI upset or headaches, will begin to have chronic issues.
Burnout shouldn’t be taken lightly. You shouldn’t try to ‘tough it out’ and get on with things. Now is the time to make your mental health a priority. If you would like to speak with someone about what has been bothering you, please reach out to me.
Sources:
https://www.everydayhealth.com/burnout/unusual-signs-of-burnout/
https://positivepsychology.com/burnout/
https://www.psychologytoday.com/us/basics/burnout
Psychotherapy can be a powerful vehicle for personal transformation. By speaking with a trained therapist in a safe and confidential environment, a person has the opportunity to explore their inner world and gain an understanding of their behaviors. Research has now shown that individual psychotherapy can be highly effective at improving the symptoms of a […]
Psychotherapy can be a powerful vehicle for personal transformation. By speaking with a trained therapist in a safe and confidential environment, a person has the opportunity to explore their inner world and gain an understanding of their behaviors.
Research has now shown that individual psychotherapy can be highly effective at improving the symptoms of a wide range of mental health issues such as depression, anxiety and OCD. It can also be beneficial for families, couples and groups.
More and more people are embracing the potential of psychotherapy in their life, but many are confused which is the right type for them. The following are some of the most common types of psychotherapy to give you a better idea of your options:
Cognitive Behavioral Therapy
Cognitive behavioral therapy (CBT) is one of the most used modalities in therapy. CBT is effective because it looks at the relationship between an individual’s thoughts, feelings and behaviors. It is a very empowering form of psychotherapy and works on a variety of issues such as depression, anxiety disorders, bipolar disorder, eating disorders and schizophrenia.
Eye Movement Desensitization And Reprocessing Therapy (EMDR)
Eye movement desensitization and reprocessing therapy (EMDR) has been used successfully for decades to treat PTSD. EMDR works by reducing the emotional distress that has been stored away in the brain from past traumas.
In each EMDR session, a trained therapist assists their client in performing a series of back and forth repetitive eye movements that essentially find the lingering traumatic emotions and disarm them.
Interpersonal Therapy
Interpersonal therapy focuses on improving the relationships an individual has with others. In these sessions the trained therapist helps their client evaluate their social interactions to recognize any negative patterns. Patterns can include social isolation and aggression. The goal is for the person to learn strategies for interacting positively with others.
This is by no means an exhaustive list of types of psychotherapy. But if you are interested in learning more about psychotherapy and would like to explore treatment options, I would be happy to speak with you. Please feel free to give my office a call.
SOURCES:
https://www.nami.org/About-Mental-Illness/Treatments/Psychotherapy
https://psychcentral.com/lib/types-of-psychotherapy
https://positivepsychology.com/types-of-therapies/
For as long as there have been human beings on this planet, there have been people who took a walk when they were feeling a strong negative emotion. There is just something so beneficial about walking. It seems to calm us down and clear our head so we can think from a calm and logical […]
For as long as there have been human beings on this planet, there have been people who took a walk when they were feeling a strong negative emotion. There is just something so beneficial about walking. It seems to calm us down and clear our head so we can think from a calm and logical state instead of an emotional one.
So it makes complete sense that some people would be drawn to walk and talk therapy.
What is Walk and Talk Therapy Exactly?
Walk and talk therapy is a type of outdoor therapy and it is exactly what it sounds like. Instead of sitting in an office environment with your therapist, the two of you get out into the great outdoors and have your session during a lovely walk in nature.
Why Try It?
There are a variety of reasons to give this form of talk therapy a try. To start, it can be hard for some people to process their emotions while sitting still. Our bodies seemed to be designed to move while processing emotions.
Second, many people find the traditional talk therapy format awkward. Sitting in a tiny space with your therapist staring at you as you try and open up and bare your heart and soul is not an easy thing to do. But walking side by side while looking at beautiful nature helps make someone feel calm and open. There’s no doubt nature can be very healing, which makes it the perfect space for therapy.
What Can Walk and Talk Therapy Help With?
Walk and talk therapy can be very effective at treating numerous mental health issues such as:
Is Walk and Talk Therapy Right for Me?
If you enjoy being out in nature and are interested in a holistic approach to mental health, then walk and talk therapy may be a great fit for you. If you are struggling with depression or anxiety or are having a hard time processing your emotions and are interested in giving this form of therapy a try, please get in touch with me. I’d be happy to answer any questions you may have.
SOURCES:
https://welldoing.org/article/what-is-walk-and-talk-therapy
https://www.choosingtherapy.com/walk-and-talk-therapy/
https://www.psychologytoday.com/us/therapists/walk-and-talk-therapy-new-york-ny/52552
Your nervous system runs and powers every organ and every other system, from your brain to your digestion, breathing and beyond. But what many people don’t consider is that the natural aging process, toxins and diseases can damage your nervous system, and therefor your overall health and well-being. What does the nervous system do? Your […]
Your nervous system runs and powers every organ and every other system, from your brain to your digestion, breathing and beyond. But what many people don’t consider is that the natural aging process, toxins and diseases can damage your nervous system, and therefor your overall health and well-being.
Your nervous system is a bit like the Internet. But instead of nodes, your nervous system is a large network of specialized cells called neurons that “talk to each other.” These messages, which are really electrical signals, travel between your brain, skin, organs, muscles and glands. And all of the messages help your body to feel sensations, move and work correctly, and help important information get back to the brain.
Once you begin to understand that the nervous system is what powers the rest of your body, all of its organs and other systems, you begin to realize how important it is to keep your nervous system healthy. Any hit to your nervous system can result in headaches, migraines, muscles spasm, learning difficulties and more.
So how do you keep your nervous system healthy?
If you’re someone who hasn’t given much thought to your nervous system and all it does for you, it’s time you start. Take care of it and it will take care of you!
SOURCES:
https://my.clevelandclinic.org/health/articles/21202-nervous-system
https://www.healthdirect.gov.au/nervous-system
https://www.nichd.nih.gov/health/topics/neuro/conditioninfo/functions
Bipolar disorder is a condition that affects an individual’s mood. While manageable, the condition not only affects how a person thinks and feels, but also how they behave and act in romantic relationships. For instance, individuals with bipolar disorder experience severe high and low moods, which are typically called manic and depressive episodes. While in […]
Bipolar disorder is a condition that affects an individual’s mood. While manageable, the condition not only affects how a person thinks and feels, but also how they behave and act in romantic relationships. For instance, individuals with bipolar disorder experience severe high and low moods, which are typically called manic and depressive episodes. While in these emotional states, their behavior can scare and confuse their partner.
The good news is, with the right treatment plan, many individuals with bipolar disorder can have healthy and satisfying relationships.
Manic vs Depressive Episodes
In order to understand how bipolar disorder can affect relationships, we need to look at how the two main episodes affect a person’s personality and behavior.
When someone is in a manic state, they are often very irritable. This may cause them to disagree with their partner, and sometimes cause them to look for fights that aren’t really there.
Manic episodes also cause sufferers to partake in risky behaviors, such as binge drinking or gambling sprees. These risky behaviors can cause a lot of tension in the relationship.
Depressive episodes tend to cause the person to become very depressed and less communicative. They may be very weepy and feel hopeless. During these episodes the individual may pull away from their partner. They may also seem so lost and sad their partner feels overwhelmed and unable to help them.
Tips for Healthy Relationships
There is no relationship on the planet that doesn’t require a lot of work and effort. A relationship with a bipolar individual is no different. The good news is, there are numerous ways to build a loving and strong relationship in this situation:
Takeaway
If you’ve been diagnosed with bipolar disorder, or if you are on the verge or diving into a relationship with someone who has, know that the condition does not mean you will be saddled with problems. But a healthy relationship will depend on effectively managing symptoms.
If you’d like to work with a licensed mental health therapist who specializes in working with individuals with bipolar disorder, please give my office a call. I’d be happy to discuss treatment plans and how I may be able to help you experience a profound and loving connection with others.
SOURCES:
https://www.medicalnewstoday.com/articles/324380
https://www.hopkinsmedicine.org/health/conditions-and-diseases/mood-disorders/bipolar-relationships-what-to-expect
https://www.bipolarlife.org.au/how-can-bipolar-disorder-affect-relationships/
It seems just about every month a new, fad diet pops onto the scene, promising to help you shed pounds and get healthy. But there’s one diet that has gained popularity with many. And instead of being new, it’s old. Quite old. The paleo diet is an eating plan based on foods humans were thought […]
It seems just about every month a new, fad diet pops onto the scene, promising to help you shed pounds and get healthy. But there’s one diet that has gained popularity with many. And instead of being new, it’s old. Quite old.
The paleo diet is an eating plan based on foods humans were thought to have eaten during the Paleolithic Era. In other words, it’s a way of eating based on how our ancestors ate. And when I say ancestors, I mean people who lived from between 10,000 and 2.5 million years ago. So you could say it’s the diet that human beings evolved on.
Why Do Some People Swear by the Paleo Diet?
Some health experts suggests that our genes have not adapted to modern diets that grew out of agriculture. They believe we can optimize our health if we eat the same foods our ancestors ate for thousands, or even millions, of years.
Why is eating farmed foods so problematic?
Before farming, human beings did not eat grains, legumes or dairy. While all of those food categories are delicious, some experts feel our guts and DNA simply cannot handle these foods that have only been around for a few thousands years. A blip on the human evolution screen.
What Foods are Allowed?
Our ancestors were hunter-gatherers and would eat locally-sourced (obviously) fruits and vegetables, meat, fish, eggs, nuts and seeds. Some on the paleo diet are very strict, eating only fruits and veggies that would have been available to their ancestors. For example, someone who evolved in a warm climate would have had different produce available than someone who evolved in Northern Europe.
Getting Started
If you are someone who needs to lose weight or reduce heart disease or other chronic conditions, the Paleo diet may be very beneficial. Getting started is easy. Simply avoid processed foods, grains and dairy products and eat plenty of the foods I listed. And as always, speak to your healthcare provider before starting any new diet plan.
SOURCES:
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/paleo-diet/art-20111182
https://www.healthline.com/nutrition/paleo-diet-meal-plan-and-menu
https://www.everydayhealth.com/diet-nutrition/the-paleo-diet.aspx
The holidays are just around the corner, and many of us are struggling to come up with gift ideas our friends and family will love. With so many people dealing with stress and anxiety these days over the recession, layoffs and threat of nuclear war, the best gift you can give this season is the […]
The holidays are just around the corner, and many of us are struggling to come up with gift ideas our friends and family will love. With so many people dealing with stress and anxiety these days over the recession, layoffs and threat of nuclear war, the best gift you can give this season is the gift of mental health.
With this in mind, here are some very thoughtful, practical and creative gifts ideas for loved ones who may be struggling with stress or anxiety:
1. Weighted Blankets
Weighted blankets have been shown to decrease a person’s anxiety. The weight of the blanket applies gentle pressure to the body, eliciting the same response as a hug or cuddle. These blankets are also great for helping people with sleep issues.
2. Art Supplies
Some people, adults and children alike, have a hard time expressing how they feel through language. But expression through art helps people get their feelings out.
Why not head to your local craft store and get your loved one something to help them tap into their creative side. It could be a paint set, adult coloring book, or modeling clay. Creating art has a meditative and calming effect as well.
3. Journal
Some people need to write things down in order to process them. You can find really nice journals for under $20 for that person in your life who is introspective and needs to get those thoughts, feelings and ideas onto paper.
4. Meditation & Mindfulness Subscription
Practicing mindfulness and meditation has been shown to provide mental, physical and emotional benefits. But it can be hard to get started with the practice. Help your loved one find Zen and calm with a subscription to a meditation and mindfulness app.
5. Mind Over Mind
There are many wonderful mental health books out there. One I recommend is called Mind Over Mind, which uses proven Cognitive Behavioral Therapy (CBT) exercises to shift an individual’s feelings, thoughts and behaviors.
And if you or your loved one would like to explore CBT with a licensed therapist, please reach out to me. Sometimes talking to someone can really make all the difference.
SOURCES:
https://www.choosingtherapy.com/mental-health-gifts/
https://www.huffpost.com/entry/gifts-struggling-mental-health_l_5fc8f6ecc5b6933ec7dd0b9e
https://www.healthline.com/health/mental-health/gift-guide-ideas
At some point in their life, many people will face a mental health crisis. Perhaps it is the stress from a divorce, anxiety from a move, or grieving the loss of a loved one. There are numerous ways we can tackle mental health to make our entire well-being a priority. But one method that not […]
At some point in their life, many people will face a mental health crisis. Perhaps it is the stress from a divorce, anxiety from a move, or grieving the loss of a loved one. There are numerous ways we can tackle mental health to make our entire well-being a priority. But one method that not nearly enough people speak about is gratitude.
Gratitude, or a feeling of thankfulness, is a powerful alchemist. It can instantly and dramatically change your mood. When one is feeling grateful, it is hard for them to feel anything else. And while you can easily think about all of the things you are thankful for, it is a better idea to write them down in a journal.
Here are some of the mental health benefits of keeping a gratitude journal:
It Helps Us Feel Valued
When we recognize how many blessings we have been given, it is natural for the perception of our own value and worth to increase. This boost in value and self-esteem has been shown to decrease feelings of anxiety, depression and stress.
It Minimizes Negative Behaviors
As I mentioned, when we are focused on the positive, it is almost impossible for us to think about the negative aspects of our lives. This focus on positivity translates into better choices and behavior. We become kinder as well as more empathic and generous. These new ways of feeling and being continually perpetuate goodness coming into our life. And the new cycle continues.
It Helps Motivate Us
When we allow ourselves to feel grateful, we begin to feel more and more inspired. This newfound inspiration ignites our inner passion and motivates us to become our best selves.
I cannot recommend gratitude journals enough. I have seen them perform miracles in my clients’ lives. If you need some help getting started on your gratitude journey, get in touch with me. I would love to discuss more how gratitude journals, and counseling in general, may be able to help you with the mental health challenges you are facing.
SOURCES:
https://www.wellrx.com/news/how-a-gratitude-journal-can-support-your-mental-health/
https://www.sportskeeda.com/health-and-fitness/6-mental-health-benefits-keeping-gratitude-journal
https://www.psychologytoday.com/us/blog/comfort-gratitude/202006/the-positive-impact-gratitude-mental-health
Films and television shows would have us believe that conceiving a child is the easiest thing in the world. For some this may be true. But for many couples, getting pregnant seems almost impossible. And so we seek the help and guidance from fertility specialists, convinced modern technology will help us create the family we’ve […]
Films and television shows would have us believe that conceiving a child is the easiest thing in the world. For some this may be true. But for many couples, getting pregnant seems almost impossible.
And so we seek the help and guidance from fertility specialists, convinced modern technology will help us create the family we’ve been dreaming of. We begin treatments with the hope that one of them will finally take.
Along the way, we feel a multitude of emotions, from shame and guilt to fear and sadness. Oh, and let’s not forget the unmitigated mental exhaustion.
If you are going through your own infertility journey and can relate to all of this, here are some tips to help you navigate:
You’re Not Alone
If all of your friends are having babies, your relatives have had babies, and it seems like the whole world (but you) is having babies, understand that you are not alone. In fact, according to the CDC, one in eight couples in America struggles to get pregnant or sustain a pregnancy.
Do Your Homework
Before beginning infertility treatments, be sure you do some solid research. You want to look for not only a clinic with a track record of live birth outcomes that is attached to excellent labs, you also want to find a doctor that you connect with and feel comfortable with. Ask your OBGYN to connect you with someone. You may also want to ask around your group of friends to find a personal recommendation.
Self-Care
The healthier you are, the better your chances of becoming pregnant. It’s easy to let stress build-up, and then give in to those comfort food cravings. But now is the time to take optimal care of your mind, body and spirit. Eat whole foods, drink plenty of filtered water and get plenty of rest. Stay away from toxic people and situations and prioritize your well-being.
You may also find it helpful to speak with a therapist who can help you navigate the powerful emotions you and your partner are feeling. I help couples who are struggling with infertility stay positive and mentally healthy. I’d love to help you, too.
SOURCES:
https://www.premamawellness.com/blogs/blog/what-i-learned-to-expect-from-not-expecting-6-tips-on-how-to-navigate-infertility-and-find-community
Even Miracles Take a Little Time: How to Navigate Infertility the Smart Way