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What does it mean to have a healthy self-esteem? Some people think it means you are okay with how you look. Other people think you must accomplish something big in your life to have a good self-esteem. But the reality is, having a healthy self-esteem means you like and appreciate yourself faults and all. A […]
What does it mean to have a healthy self-esteem?
Some people think it means you are okay with how you look. Other people think you must accomplish something big in your life to have a good self-esteem.
But the reality is, having a healthy self-esteem means you like and appreciate yourself faults and all. A good self-esteem can be the difference between being a happy, resilient individual, able to face life’s challenges head on, and someone who suffers from depression and anxiety and is often overwhelmed with life.
If you have struggled in the past with self-esteem issues, there are some things you can do to give it a much-needed boost:
Are you someone that generalizes your lack of self-esteem? By that I mean, do you make generalities about yourself such as, “I’m an idiot,” “I’m not pretty enough or smart enough?” The truth is, we all act like idiots from time-to-time, and most human beings on this planet can find someone who is smarter and more attractive than they are.
If you’re going to work on your self-esteem, you need to first recognize that you often lie to yourself with these generalities. It may be a very convincing lie from your point of view, but it’s still a lie.
To become familiar with reality, make a list of 10 of your strengths and 10 weaknesses. If you have a hard time coming up with your strengths, think about what others have said about you: you’re a good listener, you are thoughtful, you cook a mean burger.
When you’re done making this list, you’ll see there are plenty of things you are really good at. And, some of the weaknesses may be things you can absolutely change over time and with some effort.
Perfection doesn’t exist. Now you may think all of those Hollywood A-listers that are on the cover of magazines are the epitome of perfection, but even they are air-brushed, photoshopped and have a team of people following them around so their hair is never out of place.
Stop spending your energy trying to have the perfect face, body, bank account, career, children or relationships. None of that exists. Focus your energy on achieving attainable goals like obtaining your degree and enjoying hobbies.
We spend so much of our lives comparing ourselves to others that we don’t really take the time to get to know ourselves. Beyond strengths and weaknesses, who are you as a person? What makes you happy or excites you? What hobbies do you enjoy? What kind of brother or sister are you?
The more you know about yourself, the more chances that you’ll find things out you really like.
If you would like to speak to someone about your self-esteem issues, please be in touch with us. We’d be happy to discuss how we may be able to help.
Source: Brighter Vision
Seasonal Affective Disorder, or SAD, is a major depressive disorder that occurs during the same season each year. Also known as the “winter blues,” SAD typically comes on in the fall and winter, when the light is diminished. SAD is believed to affect nearly 10 million Americans and is four times more common in women […]
Seasonal Affective Disorder, or SAD, is a major depressive disorder that occurs during the same season each year. Also known as the “winter blues,” SAD typically comes on in the fall and winter, when the light is diminished.
SAD is believed to affect nearly 10 million Americans and is four times more common in women than men. Many people experience symptoms that are severe enough to affect their quality of life.
Though not everyone will experience the same symptoms, here are some of the most common:
If you suffer from SAD, here are some ways you can alleviate your symptoms:
By far the greatest relief, according to research, comes from the use of lightboxes. Lightboxes emit high-intensity light between 2,500 to 10,000 lux. Compare this to a normal light fixture that emits only 250 to 500 lux.
Lightboxes closely mimic the sun’s natural rays, helping our brains produce the right amount of neurotransmitters that are responsible for mood.
Depending on the severity of your symptoms, you may only need to use the lightbox for 30 minutes once a day. For more severe symptoms, people have found relief by using the box for long periods of time and can often feel true relief in as little as two weeks.
Some insurance providers will cover the cost of lightboxes, but not all do, so be sure to speak with your provider.
While it may feel counterintuitive, if not downright impossible, to get up and get moving when you’re feeling depressed, exercise is one of the best ways to improve your mood. Exercise not only reduces stress and tension, but it releases those feel-good endorphins. Studies have also found that one hour of aerobic exercise outdoors (even if the sky is overcast) has the same positive effect on mood as 2.5 hours of using a lightbox.
It’s common to turn to junk food when you’re feeling the winter blues. High-sugar foods tend to give us a temporary boost in energy levels and mood. But then we come crashing down and feel even worse. A better choice is to eat a balanced and nutritious diet, opting for complex carbohydrates like sweet potatoes and whole grains.
If your symptoms are very severe, and if you are having any thoughts of harming yourself, then it is important to speak with a therapist who can help you navigate your depression and offer coping tools.
If you or a loved one are currently suffering from SAD and would like to explore treatment options, please get in touch with us. We would be more than happy to discuss how we may be able to help.
Source: Brighter Vision
If you are suffering from a chronic illness, you are not alone. Almost half of the population in the United States is currently battling some form of chronic physical illness. In fact, chronic illness is the number one driver of healthcare costs in America. Some of the most prevalent examples of chronic illnesses are: Epilepsy […]
If you are suffering from a chronic illness, you are not alone. Almost half of the population in the United States is currently battling some form of chronic physical illness. In fact, chronic illness is the number one driver of healthcare costs in America.
Some of the most prevalent examples of chronic illnesses are:
Many people suffering from a chronic illness can become depressed. It is estimated that roughly one-third of chronic illness patients suffer from depression, a rate that is significantly higher than in the general population.
Depression is often an immediate response to the diagnosis. It can be overwhelming to be told you will need to be treated for your illness for weeks, perhaps even a lifetime. Certain types of chronic illness can also, and quite suddenly, change how a person lives their day-to-day life. They may not be able to do the same things and, in some cases, completely lose their independence.
There are physical illnesses which can cause depression by hampering the central nervous system or endocrine system. Some examples would include thyroid disease, Cushing’s disease, Parkinson’s disease and chronic pain.
If you or someone you know has recently been diagnosed with a chronic disease, it’s important to watch out for signs of depression. These can include:
Becoming educated about the link between chronic illness and depression is extremely important. So is seeking help. Be sure to discuss any symptoms with your doctor. He or she may be able to refer you to a therapist.
Many patients have found they can treat their depression right alongside their illness by using medication, psychotherapy or a combination of both. It is also helpful to surround yourself with a loving support network of friends and family.
If you or a loved one is experiencing depression as a result of living with a chronic illness and would like to explore treatment options, please be in touch. We would be more than happy to discuss how we may be able to help.
Source: Brighter Vision
Valentine’s day is just around the corner. For many people that means celebrating with their spouse or partner and showing them extra love and attention. But for others, Valentine’s Day is a sad reminder that they are single or are perhaps grieving the recent loss of their significant other. If you are celebrating it alone […]
Valentine’s day is just around the corner. For many people that means celebrating with their spouse or partner and showing them extra love and attention. But for others, Valentine’s Day is a sad reminder that they are single or are perhaps grieving the recent loss of their significant other.
If you are celebrating it alone this year, here are a few ways you can alleviate your sadness this Valentine’s Day.
It’s bad enough to feel lonely, but it’s even worse to scold yourself for doing so. Loneliness is not an indication that you’re doing anything wrong or that there is something wrong and unlovable about you.
Even people that are in relationships can feel incredibly lonely. Loneliness affects everyone at some point in their life. It’s not a sin to feel this way, so stop scolding yourself.
How many times during the year do you make a real effort to show yourself love? If you’re like most people, you don’t really think much about how you treat yourself.
This Valentine’s Day, if you find yourself a party of one, try and make the best of it by focusing all of your love and attention on yourself. Take yourself out to a nice dinner. Or, if you don’t like the idea of sitting at a table alone surrounded by couples, then order in your favorite food and watch your favorite movie.
Take a nice long bath. Listen to your favorite band. Buy yourself a little gift on the way home from work. Use this Valentine’s Day to commit to showing yourself more love and kindness throughout the year.
Valentine’s Day is a holiday to show love. No one says that love must be shown in a romantic way.
This is a great time to show your affection and appreciation for the wonderful people in your life. Get your best friend a box of chocolates or your mom a bouquet of flowers. Put a card on your neighbor’s windshield and your coworker’s computer monitor.
You can be filled with love by being loved, and you can be filled with love by loving others. The more love YOU show this holiday, the more love you will feel inside. And you would be amazed at how the loneliness quickly slips away when you are full of love.
Don’t let the commercialism of the holiday make you feel alone and isolated. You really can have a lovely Valentine’s day if you love yourself and others.
Source: Brighter Vision
People use different coping strategies when dealing with stress and other overwhelming emotions. Some people use substances such as drugs and alcohol, some smoke cigarettes, and some charge a lot of money to their credit card. And then there are those people who take comfort in their favorite foods. Emotional eating often leads to weight […]
People use different coping strategies when dealing with stress and other overwhelming emotions. Some people use substances such as drugs and alcohol, some smoke cigarettes, and some charge a lot of money to their credit card. And then there are those people who take comfort in their favorite foods.
Emotional eating often leads to weight gain and the development of health issues such as type two diabetes and high blood pressure. If left unchecked, emotional eating can lead to a life-long reliance on eating as a coping mechanism.
If you or someone you love is an emotional eater, becoming more mindful of eating is how you can manage your food issues. Here are some ways to become a more mindful eater:
Most emotional eaters are completely unaware of the kind or amount of food they eat on a daily or weekly basis. It’s important to start tracking what you consume as well as how much so you can recognize the real issue you may be having. This is not an exercise in harshly judging yourself, it’s simply so you can recognize the link between your emotions and eating habits.
For instance, you may see that Monday, Tuesday and Wednesday were pretty okay days, but Thursday was when you got yelled at while you were at work and also got a speeding ticket, and ALSO ate fast food for lunch and dinner and ate almost a gallon of ice cream. Once you see this pattern over and over, that you tend to eat on those days you are stressed, angry, sad, etc., you will be able to start making positive changes.
When we eat emotionally, we don’t stop to think about the amount of food we are eating, we just shove it in as quickly as possible so those carbs can start making us feel better. The next time you find yourself eating based on your emotions, try and catch yourself and meter out a fair-sized portion. For instance, don’t sit in front of the TV with an entire bag of potato chips, take out a small bowl’s worth and put the rest away.
When we are alone, we can eat with abandon. But when we eat with others, we tend to have more awareness about what and how much we put in our mouths. When your day is stressful, instead of going out to lunch by yourself, where you’re apt to hit 2-3 drive-throughs, invite some other people out. This may help you to use more self-control.
These are just a few of the ways you can begin to recognize your emotional eating and gain control over your food choices. If you would like to speak to someone about the emotions you are dealing with and learn healthier coping strategies, please be in touch. We would be more than happy to discuss how we may be able to help.
Source: Brighter Vision
Seasonal depression, also known as Seasonal Affective Disorder, or SAD for short, is a form of depression that typically impacts people during the winter months, when exposure to sunlight and temperature changes naturally occur. Research indicates that about six percent of the American population, primarily those people living in northern states, suffers from SAD. It is […]
Seasonal depression, also known as Seasonal Affective Disorder, or SAD for short, is a form of depression that typically impacts people during the winter months, when exposure to sunlight and temperature changes naturally occur.
Research indicates that about six percent of the American population, primarily those people living in northern states, suffers from SAD. It is also believed that one in ten Americans experience subsyndromal SAD, a milder form of seasonal depression, also called the “winter blues.” And, though the disorder can affect both men and women, it is more common among women.
Symptoms of seasonal depression include:
Though some people confuse SAD as simply moodiness, it is a real form of depression that is dependent on an individual’s hormonal state, as well as seasonal characteristics like exposure to light and temperature.
If you or a loved one are affected by seasonal depression, here are three ways you can reduce the symptoms that impact the quality of life.
Get Outside
While the temperatures outside may be a bit harsher than you’d like, it’s still a great idea to bundle up and get some sunshine, as much as you can. Our bodies need sunlight to boost our levels of vitamin D. Among other things, a vitamin D deficiency has been linked to mood swings, headaches and fatigue.
Exercise is also one of the best ways to release the feel-good hormone, serotonin. But it is much better to walk for a half hour outside in the sunlight than to get on the treadmill inside. So, if you can bare the chill in the air, head outside and get that body moving.
Use a SAD Light
Of course, there will be those days when the sun refuses to show its face and the weather is too severe to spend much, if any, time outside. The use of a SAD light can help reduce the symptoms of seasonal depression.
SAD lights are also called light therapy boxes, and the light they produce mimics natural outdoor light. Light therapy is believed to affect brain chemicals linked to mood and sleep, like serotonin and melatonin, easing SAD symptoms.
Eat More Produce
Feelings of anxiety are common among those suffering with seasonal depression, but according to Dr. Uma Naidoo of Harvard Medical School, relief may be found at the end of your fork. Fruits and vegetables are rich sources of essential nutrients like magnesium and zinc that ease anxiety and make people feel calmer. While you may be tempted to eat starchy comfort foods like bread and pasta, your best bet is to load up on as many whole foods as you can, with an emphasis on organic produce.
While the cold weather is likely to have most of us dreaming about spring, winter doesn’t have to be an emotional trial. By following these tips you may be able to lesson your SAD symptoms and get through winter unscathed.
If you or a loved one is currently feeling overwhelmed by SAD symptoms, and is interested in exploring treatment, please contact us today. We would be happy to speak with you about how we may be able to help.
Source: Brighter Vision
When a loved one is depressed, it’s often difficult to know what to say. Even with the best of intentions, friends and family can often say the wrong thing, which can make the person feel misunderstood and even more isolated. If you’ve never suffered from depression, you may simply not know what is appropriate and […]
When a loved one is depressed, it’s often difficult to know what to say. Even with the best of intentions, friends and family can often say the wrong thing, which can make the person feel misunderstood and even more isolated.
If you’ve never suffered from depression, you may simply not know what is appropriate and what is not when speaking with someone who is suffering. Here are three things you should never say to someone with depression.
Pretending to Understand When You Don’t
Perhaps the worst thing you can say to someone who is depressed is, “I completely understand. After [insert specific event] I was depressed for weeks.”
The truth is, grief and depression are two entirely different things. Feeling sad after the loss of a pet or being laid off from your job is expected. These feelings are not chronic but rather expected after an isolated incident.
Depression is chronic and is often not associated with one specific incident. Clinical depression can last for years and sufferers typically cannot pinpoint the reason they are feeling what they are feeling.
Unless you have truly suffered from depression, don’t tell your loved one that you understand. Though you may want to, you simply don’t.
Sharing Information from an Article You Read
Even well-researched and thoughtful articles on the topic of depression cannot possibly paint the full picture or offer the best course of treatment or action. As everyone is an individual, all treatment needs to be individualized as well.
You may have read that exercise can help lesson some of the symptoms of depression. And while exercise can release powerful “feel good” hormones, exercise alone will not offer enough full relief from the disease. Also, by lending this kind of “quick fix” advice, you risk coming across as patronizing and may make the sufferer feel as though they are not trying hard enough to “het better.”
Why Not Take a Vacation?
If you’ve never suffered from depression, it’s easy to confuse it with stress, but the two could not be more different. Telling a depressed person they just need to relax more is like telling a paraplegic they just need a new pair of shoes. Neither solution gets to the root cause of the issue.
When you love someone who is depressed, you want to help in any way you can. But offering advice or suggestions when you are unclear of what it is they are experiencing is not helpful. The best thing you can do is educate yourself on depression so you may better understand what you’re loved one is truly going through.
It is also advisable that you speak to them about seeking treatment. A therapist will be able to help your loved one understand what is happening to them and guide them through the journey back to health. If you or a loved one is interested in exploring treatment, please contact the Good Life Center for Mental Health today. We would be happy to speak with you about how we may be able to help.
Source: Brighter Vision
The statistics on teen suicide are staggering. According to the Centers for Disease Control, each year, an average of 8% of American teens will attempt suicide. This makes suicide the second leading cause of death for kids aged 10 to 24. In fact, it is believed that more teenagers die from suicide than from cancer, pneumonia, birth […]
The statistics on teen suicide are staggering. According to the Centers for Disease Control, each year, an average of 8% of American teens will attempt suicide. This makes suicide the second leading cause of death for kids aged 10 to 24. In fact, it is believed that more teenagers die from suicide than from cancer, pneumonia, birth defects, AIDS, influenza and heart disease combined.
Studies have found that teens who have presented with a mood disorder or who abuse drugs are at the greatest risk of attempting suicide. While research suggests girls attempt suicide more often, boys more often die from it.
Unfortunately, there is still much stigma surrounding depression and suicide, and so often these kids keep their emotional pain to themselves.
What can parents of teenagers do to keep their children safe and healthy?
Speak with Your Kid
Many parents believe that trying to speak with their kids about their moods and feelings will only push them farther away. This is a dangerous misconception. In reality, teenagers need to know they are safe, loved and cared for.
You may want to begin your conversation by asking general questions about what’s going on in their life. When the time feels right, you can ask if they have ever had thoughts of self-harm. If their answer alarms you, ask specifically if they are planning on or intending to harm themselves.
Validate Their Feelings
Once you’ve begun this sensitive dialogue with your teen, it’s important to actively listen and validate their feelings. Your kid must really believe you are a) hearing what they’re telling you and b) recognizing the importance of it. Try and listen without judgement. This will help your child relax and open up, thereby giving you an opportunity to learn even more about their inner emotional life.
Clarify the Situation
If your teen confides they are having thoughts of suicide, it’s incredibly important that you remain calm and ask questions that will help you clarify the situation. You will want to determine if they are mentioning suicide because they:
Seek Professional Guidance
Any talk of suicide is a serious matter and requires professional guidance by a trained therapist. It’s important not to force your teen into any treatment plan, but instead, allow them to help direct the course of their plan. Some of their depression might stem from an overall lack of control they feel they have in their own life, so it’s important you let them have a voice in the direction of treatment. You may also find that you will want to speak with someone through this difficult time.
If you or a loved one is seeking treatment options for a troubled teen, please be in touch. I would be more than happy to discuss how I may be able to help your family.
Being a new mom can cause you to go through a roller coaster of emotions. You might feel overwhelmed with love or bliss, or you might feel panicky or anxious about your responsibilities as a new mother. It’s natural to feel a variety of both positive and negative emotions, given the dramatic hormonal changes that […]
Being a new mom can cause you to go through a roller coaster
of emotions. You might feel overwhelmed with love or bliss, or you might feel
panicky or anxious about your responsibilities as a new mother. It’s natural to
feel a variety of both positive and negative emotions, given the dramatic
hormonal changes that occur following childbirth. However, if you find that
your negative emotions are becoming unmanageable, and fear you might be
experiencing postpartum depression, here are five warning signs to look out
for.
Lack of Interest
Towards the Baby
If you’re suffering from postpartum depression, you may find
that your new role as a mother lacks joy. You may struggle to bond with your
baby, feel overwhelmed by your new responsibilities or overall feel a lack of
interest in your baby.
Lack of Concentration
Trouble focusing, difficulty making decisions or memory
problems are possible signs of postpartum depression.
Change in Eating or Sleeping
Habits
While it’s natural for eating and sleeping habits to change
when you’re a new mom, drastic changes are a sign that something may be wrong.
If you’re having difficulty falling or staying asleep, or are sleeping longer
than usual, this could be a sign of postpartum depression. Eating too much or
too little are other warning signs to look out for.
Feelings of Sadness
or Hopelessness
Hormonal changes after childbirth will naturally cause mood
swings that will differ from what you experienced before giving birth. However,
if you find yourself feeling excessively sad or experiencing feelings of
hopelessness, you may be suffering from postpartum depression.
Lack of Energy and
Motivation
Your newfound responsibilities as a mother will naturally
leave you tired, but overwhelming feelings of exhaustion are something to be concerned
about. If you find that you frequently lack energy or motivation, this is a
sign that you may be experiencing postpartum depression.
If these warning signs seem familiar, you should know that
you’re not alone: 1 in 9 new mothers has postpartum depression. Postpartum
depression is a serious health condition, but it can be treated.
Postpartum Psychosis
In rare cases, women can have postpartum psychosis;
experiencing symptoms such as hallucinations, delusions, obsessive or fearful
thoughts, deep paranoia or thoughts of harming yourself or your baby. If you’re
experiencing any of these symptoms, call your doctor or 911 immediately.
If you believe you’re struggling with postpartum depression,
a licensed therapist can help teach you strategies to manage your depression
and improve your mood. Give the Good Life Center for Mental Health a call today, and let’s schedule a time
to talk.
Source: Brighter Vision
