Medication vs. Non-Medication Approaches for ADHD: Why Skills Matter More Than Pills

Medication vs. Non-Medication Approaches for ADHD: Why Skills Matter More Than Pills

When it comes to managing Adult ADHD, medication is often the first thing people consider. Stimulants like Adderall and Ritalin have been widely prescribed for decades, and non-stimulants have emerged as alternatives. While medication can certainly help with focus and impulse control, it’s important to recognize that pills don’t give you skills—they only set the stage for making positive behavioral changes.

For many adults, a non-medication or combined approach that includes therapy, coaching, diet, exercise, and mindfulness can be just as—if not more—effective for long-term ADHD management. Let’s break it down.

Medication: Stimulants vs. Non-Stimulants

Stimulant Medications: The Pros & Cons

Examples: Adderall, Ritalin, Vyvanse, Concerta

Pros:
✅ Can quickly improve focus, attention, and impulse control
✅ Well-studied and effective for many adults
✅ Helps manage symptoms in work and daily life

Cons:
❌ Short-term solution – doesn’t teach coping skills
❌ Potential for dependency, tolerance, and withdrawal symptoms
❌ Side effects like insomnia, anxiety, appetite loss, and increased heart rate

Non-Stimulant Medications: The Pros & Cons

Examples: Strattera, Wellbutrin, Intuniv

Pros:
✅ Less risk of addiction or misuse
✅ May be helpful for ADHD with anxiety
✅ Longer-lasting effects throughout the day

Cons:
❌ Takes weeks to months to see full effects
❌ Side effects include fatigue, nausea, and mood swings
❌ Less effective for immediate focus and motivation

The Case for Non-Medication Approaches: Skills for Long-Term Success

While medication can help manage ADHD symptoms, it doesn’t teach the essential skills needed to function well in everyday life. ADHD brains struggle with executive function—things like planning, prioritizing, emotional regulation, and managing distractions. That’s where non-medication approaches can make the biggest difference.

1. Therapy & Coaching: Rewiring Your ADHD Brain

Cognitive Behavioral Therapy (CBT) is one of the most effective non-medication treatments for ADHD. It helps adults identify negative thought patterns, develop coping strategies, and reframe self-defeating beliefs.

ADHD coaching is another valuable tool, providing structure, accountability, and personalized strategies for managing daily challenges like time management and organization.

➡ Best for: Emotional regulation, breaking self-sabotaging habits, improving self-esteem

2. Diet & Nutrition: Fueling Focus Naturally

Certain foods can help or worsen ADHD symptoms. Processed foods, sugar, and artificial dyes have been linked to hyperactivity, while a high-protein, nutrient-dense diet supports brain function.

Key nutrients for ADHD:
✅ Omega-3 fatty acids (found in fish, flaxseeds, walnuts) – support brain health and reduce impulsivity
✅ Magnesium & Zinc – help with emotional regulation and attention
✅ Protein & healthy fats – stabilize blood sugar and prevent energy crashes

➡ Best for: Supporting brain function and reducing ADHD-related fatigue

3. Exercise: The Natural ADHD Medication

Regular movement—especially cardio, yoga, or strength training—can help increase dopamine and serotonin, the same brain chemicals that ADHD medications target.

Studies show that just 30 minutes of exercise can improve focus, impulse control, and mood. Activities like martial arts, rock climbing, or dance are particularly beneficial for ADHD brains because they engage coordination, focus, and discipline.

➡ Best for: Boosting dopamine naturally and improving impulse control

4. Mindfulness & Meditation: Training the ADHD Brain

Mindfulness is a game-changer for ADHD. It teaches you to pause before reacting, manage distractions, and stay present instead of constantly jumping from thought to thought.

Simple ADHD-friendly mindfulness practices:
🧘‍♂️ Body scanning – helps with emotional regulation
🎯 5-4-3-2-1 grounding technique – reduces overwhelm
💨 Deep breathing exercises – improves focus and stress levels

➡ Best for: Managing ADHD-related stress and improving attention span

Final Thoughts: A Holistic Approach to ADHD

Medication can be a helpful tool, but it’s not the only answer. The real key to thriving with ADHD lies in learning practical skills, creating structure, and making lifestyle adjustments.

By combining therapy, coaching, diet, exercise, and mindfulness, ADHD adults can develop lifelong strategies that don’t rely on a prescription. After all, a pill might help you focus, but it won’t teach you how to manage your time, break procrastination habits, or build self-confidence.

💡 ADHD is a challenge—but with the right tools, it doesn’t have to be a roadblock.

Ask about our next Adult ADHD Support Group!

The Mental Side of Bariatric Surgery and GLP-1 Treatments

When it comes to achieving long-term success in your weight-loss journey, focusing on your physical health is only part of the equation. Whether you're considering bariatric surgery or GLP-1 treatments, mental health plays an equally critical role in sustaining the results and maintaining a healthy lifestyle. Here's what you need to know about the psychological aspects of these transformative options.

Pre-Surgical Psychiatric Evaluations: Why They Matter

A psychiatric evaluation is a crucial step in preparing for bariatric surgery. This evaluation helps determine your readiness for the procedure by assessing your mental health, lifestyle, and motivation. Here's why it's essential:

1. Understanding Emotional Eating: Many individuals seeking weight-loss solutions struggle with emotional eating, which often stems from unresolved feelings like stress, sadness, or anxiety. Recognizing these patterns can help you build healthier habits.

2. Setting Realistic Expectations: Bariatric surgery is a powerful tool, but it's not a magic cure. A psychiatric evaluation ensures you have a realistic understanding of the process, the lifestyle changes required, and the emotional challenges that may arise.

3. Addressing Underlying Issues: Conditions like depression, anxiety, or trauma can impact your success. Working on these issues pre-surgery can set a solid foundation for your journey.

The Mental Component of GLP-1 Treatments

GLP-1 medications, such as semaglutide, offer groundbreaking benefits for weight loss. However, they require mental commitment to lifestyle changes for lasting results.

1. Behavioral Shifts: While GLP-1s can reduce appetite, they don’t address the root causes of overeating. Therapy can help you understand triggers and develop strategies for long-term weight management.

2. Coping with Expectations: Like surgery, GLP-1s are tools, not cures. It's important to work on mindset, so you don't rely solely on the medication for success.

3. Sustaining Motivation: As weight loss plateaus, staying mentally engaged with your goals through therapy or support groups is essential to avoid discouragement.

Post-Support for Bariatric Surgery and GLP-1s

The work doesn’t stop after surgery or starting GLP-1 treatments. Post-support is essential to maintain your progress and address new challenges:

• Therapy and Support Groups: Connecting with others who understand your journey can provide invaluable emotional support and accountability.

• Focus on Self-Esteem: Weight loss can bring unexpected emotions. Therapy can help you adjust to changes in body image and build lasting self-confidence.

• Developing New Habits: Your success depends on adopting healthy routines, from mindful eating to stress management techniques like meditation or journaling.

Why Mental Health is the Key to Long-Term Success

Addressing the mental aspects of weight-loss treatments ensures you're not only physically prepared but also emotionally equipped to handle the challenges and celebrate the wins. Therapy, whether individual or group-based, is a vital part of the process.

If you're considering bariatric surgery or GLP-1 treatments, don't overlook the importance of your mindset. The Counseling Center for Change offers comprehensive pre- and post-support to help you navigate every step of your journey with confidence.

To learn more about our services or to schedule a consultation, please fill out the form below

Your journey to a healthier, happier you starts with a balanced mind and body.

Your journey to a healthier, happier you starts with a balanced mind and body.

Suffering from Grief from Afar: Feeling Helpless and Finding Strength

Grief comes in many forms. It can stem from personal loss, like the death of a loved one, or from witnessing devastation from afar, such as the destruction caused by natural disasters. Both types of grief share a deep emotional impact and often leave us feeling helpless and unsure of how to move forward or offer support.

The Similarities Between Personal and Distant Grief

Whether you’re grieving a personal loss or mourning alongside communities affected by disasters, the emotions can feel overwhelming. Both experiences may include:

1. Shock and Disbelief

   • When a loss occurs suddenly, it’s hard to process the reality of what has happened, whether it’s losing someone close or watching the aftermath of a natural disaster unfold.

2. Feelings of Helplessness

   • The inability to fix the situation or ease someone else’s pain can make grief feel even heavier.

3. Emotional Overload

   • Both personal and distant grief can bring waves of sadness, anger, and guilt, often making it hard to focus or move forward.

Coping with Grief from Afar

If you’re grieving over events you’ve seen on the news or social media, it’s important to recognize and address your emotions.

1. Acknowledge Your Feelings

   • It’s okay to feel sadness or even guilt about being unaffected directly. These emotions are natural and valid.

2. Control Your Media Intake

   • Constant exposure to heartbreaking news can intensify feelings of helplessness. Set boundaries to protect your mental health.

3. Take Meaningful Action

   • Donate, volunteer, or share resources to help those affected. Even small contributions can make a big difference.

4. Focus on the Positive

   • Seek out stories of resilience and recovery to balance the weight of the devastation.

Navigating Personal Grief

Personal loss, while closer to home, shares many emotional parallels with distant grief. Here are some strategies to help:

1. Lean on Your Support System

   • Share your feelings with trusted friends, family, or a therapist. Talking about your grief can provide relief and clarity.

2. Allow Yourself Time

   • Grief isn’t linear. Give yourself permission to feel your emotions and heal at your own pace.

3. Honor Your Loss

   • Find ways to celebrate the person or thing you’ve lost. This could be through journaling, creating a memory box, or participating in rituals that bring you peace.

4. Turn Pain Into Purpose

   • Use your experience to help others. Whether it’s volunteering, raising awareness, or simply being there for someone else, helping others can bring healing.

Bridging the Two: Taking Action Through Empathy

Grief from afar and personal grief can intersect when we let our experiences inspire us to take action. For instance:

• Donate or Volunteer: Use your resources or skills to support disaster relief efforts.

• Create a Tribute: Honor both personal and distant losses by creating something meaningful, such as artwork or fundraising campaigns.

• Share Stories: Raising awareness about the struggles of others helps amplify their voices and keeps their stories alive.

Grief, whether personal or distant, reminds us of our shared humanity. It’s a complex but universal emotion that calls for compassion—for ourselves and for others. While you may not always have control over what happens, you can choose how you respond. Whether it’s finding strength in small actions or simply holding space for your feelings, every step you take matters.

If you’re struggling with grief, remember: You don’t have to go through it alone. Support is always available, and healing is possible. 💙

For more tips and support resources, reach out to mental health professionals or local support groups. Together, we can navigate grief and find hope.

Obesity, Self-Esteem, and Why Bariatric Surgery Doesn’t Fix Everything

Bariatric surgery has been a life-changer for many, helping people lose weight and improve their health. It’s often seen as the ultimate solution for those dealing with obesity. Still, it’s important to remember that while it can transform your body, it doesn’t necessarily solve the emotional and psychological challenges that come with it. Self-esteem is one of the most significant areas that Bariatric surgery doesn’t address. The truth is that weight loss surgery may change how you look on the outside, but it doesn't always fix how you feel about yourself on the inside. In this post, you will learn about the following:

1. The link between obesity and self-esteem,

2. Why Bariatric surgery doesn’t always fix those deeper emotional issues, and

3. What you can do to improve your self-esteem during your weight loss surgery journey.

Obesity and Self-Esteem: What’s the Connection?

Self-esteem is how we feel about ourselves and see our worth. For many people dealing with obesity, their body image has a significant impact on their self-esteem. They might feel bad about their appearance because of the stigma attached to obesity or the pressure to meet specific body standards. These feelings can lead to shame, guilt, and frustration, making it harder to feel good about themselves. The influence of social media and advertising can intensify these feelings. Obesity can, and often does, create a cycle of negative self-talk. The more someone struggles with body image, the more they may engage in unhealthy habits, like overeating or avoiding exercise, which can lead to more weight gain and worsen their feelings of self-worth. It can become a vicious cycle with no off-ramp in sight. Over time, the emotional toll of this cycle can be just as damaging as the physical effects.

Why Bariatric Surgery Doesn’t Fix Self-Esteem Issues

While Bariatric surgery can lead to significant weight loss, it’s not a quick fix for the deeper emotional and psychological issues that often come with obesity. Many people are surprised to find that, even after losing a lot of weight, they still struggle with the same feelings of low self-esteem. Here’s why: Body Image Doesn’t Just Change Overnight

After Bariatric surgery, you may lose a lot of weight, but your body still might not match the image of yourself that you’ve held in your mind for years. Loose skin, scars, and changes in appearance can leave you feeling self-conscious. Even though you’ve physically changed, you may still feel uncomfortable in your new body, and it may take time to adjust to these changes. Body dysmorphia is a real thing for Bariatric patients.

Emotional Eating Habits Don’t Just Disappear

Bariatric surgery reduces the amount of food you can eat, but it doesn’t address the emotional triggers that may have led to overeating in the first place. Many people use food to cope with stress, anxiety, or depression. Emotional eating or binge eating is no longer an option to use as a coping mechanism after Bariatric Surgery (without some pretty unpleasant consequences!). These behaviors can continue without proper support, keeping you stuck in the same emotional patterns or engaging in self-defeating behaviors.

The Need for Mental Health Support

Bariatric surgery is often a medical procedure focused on the physical body, but mental health is just as crucial for long-term success. People who receive psychological support, whether through therapy or support groups, are more likely to experience lasting improvements in their physical and emotional well-being. If you don’t address the psychological side of weight loss, you might still struggle with self-esteem, anxiety, or depression, even after losing weight.

The “I’ll Be Happy When” Trap

Many people believe that if they lose weight, they’ll finally be happy. While Bariatric surgery can improve your health and quality of life, it doesn’t automatically fix your self-esteem. Happiness and self-worth aren’t tied to a number on the scale! When you rely on weight loss to solve everything, you might feel disappointed or frustrated if the change doesn’t bring the expected happiness.

Pressure to Keep the Weight Off

After surgery, there’s often a lot of pressure to keep the weight off, follow the dietician's recommended eating plan, and meet others’ expectations. This pressure can lead to feelings of stress, guilt, and anxiety. If you don’t meet these expectations or experience setbacks, it can negatively affect your self-esteem and cause you to feel like you’re not good enough. This is one of the reasons Bariatric patients drop out of their program, mainly if a regain has occurred.

What Can You Do to Build Self-Esteem After Bariatric Surgery?

While Bariatric surgery is a significant life change, it’s essential to focus on the emotional and mental side of your journey, too. Here are some steps you can take to improve your self-esteem while navigating the physical changes:

1. Get Therapy or Counseling

It’s really important to work on your mindset along with your physical health. Therapy, especially Cognitive Behavioral Therapy (CBT), can help you address negative thoughts, body image issues, and emotional eating habits. Therapy can also help you develop better coping skills for stress and improve your self-esteem. When you feel better, you do better!

2. Surround Yourself with Positive Support

A strong support system is key. Whether it’s friends, family, or a Bariatric support group, having people who encourage and uplift you can make a huge difference. Having others who understand your struggles can help you feel validated and less alone. Have you ever heard that ‘it takes one to know one?’ It’s true! Research has shown that Bariatric patients have better outcomes when participating in Bariatric Support Group Meetings.

3. Practice Self-Compassion

Be kind to yourself. Accept that this journey is a process, not an event, and it’s okay to have setbacks. Instead of focusing on perfection, try to be more understanding and gentle with yourself. Celebrate the small wins along the way, and remember that you are worthy of love and respect at every stage of your journey. Talk to yourself like you would a good friend.

4. Focus on a Healthy Relationship with Food

After surgery, working on developing a healthier relationship with food is essential. This means eating mindfully, listening to your body, and addressing any emotional triggers that lead to overeating. Seeking help from a therapist or counselor who specializes in emotional eating can be beneficial in this area.

5. Set Realistic Expectations

Understand that weight loss and self-esteem go hand in hand, but they don’t define who you are. Setting realistic goals for yourself, both physically and emotionally, is essential. Focus on health and happiness rather than just appearance, and remember that lasting change comes from the inside.

Final Thoughts

Bariatric surgery can help you lose weight and improve your physical health, but it doesn’t automatically fix your self-esteem or emotional well-being. The journey to better self-esteem requires more than weight loss — it takes self-compassion, support, and therapy to heal emotionally and build confidence. There is no shame in seeking counseling or therapy. The only shame is depriving yourself of a resource that could make a difference.

If you’ve had Bariatric surgery or are considering it, remember that your emotional health is just as important as your physical health. You can create lasting change and achieve a healthier, happier life by addressing your mental well-being, building a supportive network, and practicing self-love.

You’re worthy of love and respect — just as you are.

Is Making New Year's Resolutions Good or Bad for Your Mental Health?

As the New Year approaches, many of us start thinking about resolutions. Whether it’s to lose weight, adopt healthier habits, or pursue personal goals, New Year's resolutions are a common tradition. But from a mental health perspective, are these resolutions beneficial or can they have negative consequences? Let’s explore both sides of the issue.

The Positive Side of New Year's Resolutions

Setting goals is generally seen as a healthy practice. Psychologically, having clear resolutions can help provide focus, direction, and motivation. Research shows that goal-setting boosts confidence and can lead to increased productivity, both of which are good for mental health. A well-defined goal helps individuals break down larger tasks into smaller, manageable steps, making the process less overwhelming.

Additionally, resolutions can encourage positive lifestyle changes. A study published in Psychology Today emphasized that setting goals around healthy behaviors, such as exercising or managing stress, promotes overall well-being. Engaging in regular physical activity, for instance, releases endorphins, which are natural mood lifters. Similarly, practicing mindfulness or self-care can reduce stress and improve mental health.

Creating resolutions that align with values and personal growth can also foster a sense of accomplishment. Achieving even small milestones provides a psychological reward that can enhance self-esteem and increase feelings of competence and purpose.

The Potential Pitfalls of New Year's Resolutions

On the flip side, New Year's resolutions can have negative mental health effects, especially when they are unrealistic or put too much pressure on individuals. According to Harvard Health Publishing, setting overly ambitious resolutions can lead to disappointment and feelings of failure if they aren’t achieved. If goals are too vague or unattainable, it can lead to a cycle of frustration and self-criticism, which may undermine mental health.

One of the most common problems with New Year’s resolutions is the tendency to set resolutions based on societal expectations, rather than personal desires. This often results in pursuing goals that don’t truly reflect one's values or passions. When people try to live up to external pressures, rather than internal motivations, it can lead to feelings of disconnection and inadequacy.

Another downside is the all-or-nothing mindset that many people adopt when it comes to resolutions. Research from the American Psychological Association (APA) has shown that this perfectionist attitude can lead to stress and burnout. When individuals are unable to follow through on their resolutions, they may feel like failures, even if they’ve made progress.

A Mental Health-Friendly Approach to Resolutions

So, should we make New Year’s resolutions? The answer isn’t straightforward. The key lies in how we approach them. Instead of setting rigid goals that are too extreme, it may be more beneficial to make resolutions that are flexible, realistic, and focused on personal growth. Here are some tips for creating mental health-friendly resolutions:

1. Focus on Progress, Not Perfection: Instead of aiming for a "perfect" outcome, aim for progress. Celebrate small wins along the way.

2. Set Realistic, Achievable Goals: Break down large goals into smaller, manageable tasks that feel attainable. This prevents feelings of overwhelm.

3. Be Kind to Yourself: Practice self-compassion if things don’t go as planned. Remember that setbacks are part of the process.

4. Align Resolutions with Your Values: Make sure that your resolutions are based on what you truly want to achieve, not what others expect from you.

5. Include Mental Health Goals: Mental health resolutions—like practicing mindfulness, seeking therapy, or improving work-life balance—can have a profound impact on well-being.

New Year’s resolutions can be both positive and negative depending on how they are approached. When done thoughtfully, they can be an excellent way to improve mental health, build resilience, and foster growth. The key is to set realistic, meaningful goals that reflect personal values and to avoid falling into the trap of perfectionism. After all, the journey toward achieving your goals is just as important as the outcome.

Building Emotional Resilience for Your Bariatric Journey

Embarking on a bariatric journey is a transformative experience that goes far beyond physical changes. While the surgery itself is a powerful tool for achieving weight loss, the emotional and mental hurdles along the way require just as much attention. Building emotional resilience can be your greatest ally in navigating this life-changing process. Here’s how you can strengthen your mental well-being for success both before and after surgery.

Why Emotional Resilience Matters

Bariatric surgery is not a quick fix; it’s a significant lifestyle change. Emotional resilience—the ability to bounce back from challenges and adapt to change—helps you manage:

• Emotional Eating Triggers: Surgery may restrict how much you eat, but it doesn’t eliminate cravings or emotional connections to food.

• Setbacks and Plateaus: Weight loss journeys are rarely linear, and resilience helps you stay focused during frustrating moments.

• Social and Psychological Adjustments: From handling unsolicited comments to navigating changes in relationships, emotional strength keeps you grounded.

Strategies for Building Emotional Resilience

1. Understand Your “Why”

Take time to explore why you chose bariatric surgery. Understanding your deeper motivations—whether it’s improving health, mobility, or quality of life—creates a strong foundation for resilience. When challenges arise, revisiting your "why" can keep you anchored.

2. Develop a Growth Mindset

Adopt the belief that you can grow and improve through effort and persistence. View setbacks as opportunities to learn rather than as failures. For instance, if old habits resurface, analyze the triggers and develop strategies to address them in the future.

3. Cultivate Self-Compassion

Be kind to yourself throughout your journey. Avoid negative self-talk and practice acknowledging your efforts and progress. Self-compassion can help you recover faster from missteps and stay motivated.

4. Practice Mindfulness

Mindfulness helps you stay present and aware of your thoughts and emotions without judgment. Incorporate techniques like deep breathing, meditation, or mindful eating to better handle stress and emotional eating.

5. Build a Support System

Surround yourself with supportive people who understand your journey. This could include friends, family, or bariatric support groups. A strong network provides encouragement, accountability, and perspective when challenges arise.

6. Seek Professional Support

Working with a therapist, especially one experienced in bariatric mental health, can be invaluable. They can help you process emotions, identify triggers, and develop coping strategies tailored to your needs.

Post-Surgery Tips for Resilience

1. Celebrate Small Wins: Focus on incremental progress rather than solely on long-term goals. Each pound lost or healthy habit adopted is a step forward.

2. Anticipate Emotional Highs and Lows: It’s normal to experience a range of emotions post-surgery. Resilience involves recognizing these feelings and managing them constructively.

3. Stay Consistent with Self-Care: Prioritize sleep, hydration, and exercise to support both physical and mental health.

4. Adapt to a New Identity: Adjusting to your changing body and self-image can take time. Be patient with yourself as you redefine what health and happiness mean to you.

Building emotional resilience is an ongoing process that will serve you well throughout your bariatric journey and beyond. By focusing on your mental well-being, you’ll not only enhance your chances of long-term success but also find greater joy and fulfillment in the process. Remember, you are capable, strong, and deserving of this transformation. Embrace the journey with resilience and confidence—the best is yet to come!

Coping with the Challenges of the Holidays

The holidays are often portrayed as joyous and magical, but for many, they come with unique challenges. From indulgent meals to navigating grief or heightened stress, it’s important to acknowledge the emotional complexities this time of year can bring. Here’s how to find balance and support during the holiday season.

Why the Holidays Can Be Tough

• Food and Diet Pressures: Celebratory meals can make it difficult to maintain healthy habits, leading to feelings of guilt or anxiety.

• Grief and Loss: The absence of loved ones can feel more pronounced, making it hard to participate fully in festivities.

• Excitement and Stress: While the holidays bring joy, they can also bring financial strain, overwhelming to-do lists, and pressure to meet expectations.

Ways to Cope

1. Set Realistic Expectations:

   • Focus on what’s most meaningful to you rather than trying to do everything. It’s okay to say “no” when you’re feeling stretched.

2. Plan for Balanced Eating:

   • Enjoy the treats you love, but balance indulgence with mindful eating. Let go of guilt and practice moderation.

3. Create Space for Grief:

   • Honor your feelings by reflecting on cherished memories or starting a new tradition to include your loved ones in spirit.

4. Practice Stress Management:

   • Incorporate relaxation techniques like deep breathing, meditation, or gentle movement into your routine.

5. Seek Extra Support:

   • Consider scheduling a “mental health tune-up” with a therapist. A quick check-in can provide guidance, emotional relief, and practical strategies for the season.

Signs Someone May Be Struggling

The holidays can mask deeper mental health struggles. Look out for:

• Persistent sadness, irritability, or withdrawal.

• Loss of interest in activities they usually enjoy.

• Changes in appetite, sleep, or energy levels.

• Expressions of hopelessness or difficulty coping.

If you notice these signs in yourself or others, seeking help from a mental health professional can be life-changing.

Take Care This Holiday Season

The holidays are a mix of fun, connection, and challenges. By prioritizing your mental and emotional well-being—and seeking support when needed—you can make this season more manageable and meaningful.

If you’re feeling overwhelmed, reach out to a trusted therapist for guidance and support. You don’t have to face the holidays alone.

Fill out the form below, give us a call.

Suicide Awareness and Prevention: A Conversation We Need to Have

September is National Suicide Prevention Month, a time to raise awareness, break the stigma surrounding mental health struggles, and bring attention to the critical need for suicide prevention. As a mental health therapist, I've seen firsthand the devastating impact of suicide on individuals, families, and communities. It is a complex topic to discuss, but one that is necessary if we are to prevent unnecessary loss and help those who are struggling.

The Importance of Awareness

Every 40 seconds, someone in the world dies by suicide. It is the second leading cause of death among people aged 10 to 34 in the U.S. This startling statistic highlights the importance of recognizing the signs and signals that someone may be at risk. Common warning signs include:

• Expressing feelings of hopelessness or being a burden

• Withdrawing from friends, family, and activities

• Sudden mood changes, including unexplained calmness after a period of depression

• Talking about wanting to die or making plans to harm oneself

Understanding these warning signs and being proactive can save lives. Often, people contemplating suicide feel isolated and believe they are a burden on others, but with proper support and intervention, recovery is possible.

How to Help

If you believe someone may be struggling with thoughts of suicide, it's essential to approach the situation with care and compassion. Some ways to provide support include:

• Be direct: Don't be afraid to ask someone if they're thinking about suicide. Asking shows you care and opens the door for an honest conversation.

• Listen without judgment: Let them share their feelings without interrupting or offering solutions immediately. Simply listening can be incredibly powerful.

• Offer hope: Remind them that help is available and their feelings are temporary.

• Encourage professional help: Suggest talking to a mental health professional; if the situation is urgent, accompany them to seek immediate assistance.

Out of the Darkness Community Walks: Making a Difference

One powerful way to raise awareness and contribute to suicide prevention is by joining the Out of the Darkness Community Walks hosted by the American Foundation for Suicide Prevention (AFSP). These walks bring people together to support those affected by suicide, raise funds for prevention efforts, and create a space for healing.

Dawn O'Meally is proud to be part of the Carroll County Out of the Darkness Walk on September 14 at Krimgold Park. Last year, The Counseling Center for Change (TCC4C) team placed #3 in fundraising, and this year, we're walking again to bring attention to this vital cause. Dawn is also honored to chair the event as a member of the AFSP Maryland Board of Directors.

Whether you can join us in walking or support by donating, every step and contribution matters, by coming together, we can spread hope, connect with those in need, and help prevent future tragedies.

Together, We Can Prevent Suicide

The journey toward suicide prevention requires collective effort. Through education, compassion, and community events like the Out of the Darkness Walks, we can raise awareness and let those struggling know they are not alone. If you or someone you know is facing mental health challenges, please reach out. We are all part of this fight to prevent suicide, and every voice matters.

If you want to join the walk or support our team, follow this link [insert link] to learn more. Your participation and donations make a difference, whether walking with us or helping from afar.

You're Not Alone: Help Is Available

If you or someone you know is experiencing thoughts of suicide, help is available 24/7 through the National Suicide Prevention Lifeline. Call or text 988 to connect with a trained counselor.

Let's continue the conversation and work together toward a world where suicide is preventable, and hope is always within reach.

Back-to-School Prep: A Mental Health Guide for Parents

As a new school year approaches, transitioning from summer to school routines can be challenging for parents and children. As a mental health therapist, I’ve seen firsthand how crucial it is to approach this time with a balanced mindset. Preparing your child for the academic year is not just about getting supplies; it’s about establishing routines, managing anxiety, and setting a tone that fosters growth and well-being for the entire family. Here’s how you can make the transition smoother.

1) Establishing a Mental Routine for Parents

Before focusing on your child’s needs, take a moment to assess your mental state. The back-to-school rush can trigger stress, anxiety, and overwhelm, making it essential to have a mental routine in place. Start your day with mindfulness practices like deep breathing or journaling to set a calm tone. This helps you stay grounded and approach the day’s challenges with clarity. Remember, your emotional state directly impacts your child’s, so taking care of your mental health is essential.

2) Setting Up a Sleep Routine

A good night’s sleep is foundational for both you and your child. About two weeks before school starts, adjust bedtimes and wake-up times to align with the school schedule. For younger children, establish a calming bedtime routine, including reading a book or taking a warm bath, and limit screen time before bed for older kids to encourage better sleep quality. Consistency is key—keeping the same sleep schedule on weekends helps maintain the routine.

3) Handling Separation Anxiety

Separation anxiety can affect both parents and children as the new school year begins. The thought of being away from home can be daunting for children, especially younger ones. To ease this, start by discussing the upcoming school year in a positive light, highlighting the exciting aspects. Gradual separation can also help; consider short playdates or daycare visits to get them accustomed to being apart.

Parents, too, can experience anxiety when their child starts school. It’s important to acknowledge these feelings rather than dismiss them. Connecting with other parents, talking to a therapist, or simply permitting yourself to feel anxious can be helpful. Remember, it’s a transition for you as well.

4) Time Management for Parents

With school comes a flurry of activities, from homework to extracurriculars, making time management crucial. Start by creating a family calendar to keep track of everyone’s schedules. Prioritize tasks and delegate responsibilities when possible—don’t hesitate to ask for help from your partner or even your children, depending on their age. Creating a structured after-school routine can also help children transition from school to home life smoothly, making the evening less stressful for everyone.

5) Approaching Stubborn Kids with Authority and Compassion

Establishing new routines can be met with resistance, especially from strong-willed children. It’s essential to approach these situations with a balance of authority and compassion. Start by involving your child in the process—ask for their input when creating routines, which gives them a sense of control and responsibility.

When enforcing rules, be clear and consistent. Explain the reasons behind the routine and the consequences of not following it. If your child resists, listen to their concerns, but stand firm in your expectations. Positive reinforcement, like praise or rewards for following the routine, can motivate compliance. Remember, the goal is to create a structure that helps your child thrive, not to impose unnecessary control.

The back-to-school season is a time of transition, but with the right strategies in place, it can be a smooth and positive experience for the whole family. By prioritizing mental health, establishing routines, and approaching challenges with empathy and firmness, you set the stage for a successful school year.

Anxiety Caused by Global Events and Personal Uncertainties - How to maintain your strong, mental health

In today's world, uncertainty has become a constant companion. Global events such as pandemics, economic fluctuations, and geopolitical tensions can trigger anxiety in many individuals. On a personal level, uncertainties related to health, job security, and relationships can further compound this anxiety. It's crucial to develop effective strategies for managing anxiety in these uncertain times. This blog post will explore practical methods for coping with anxiety, helping you find stability and peace amid chaos.

Understanding Anxiety

Anxiety is a natural response to stress and uncertainty. It manifests in various ways, including physical symptoms like increased heart rate, sweating, and difficulty breathing, and emotional symptoms such as fear, worry, and irritability. While occasional anxiety is a normal part of life, chronic anxiety can significantly impact your well-being and quality of life. Therefore, it's essential to recognize when anxiety becomes overwhelming and to implement strategies to manage it effectively.

1. Stay Informed, but Limit Exposure

One of the primary sources of anxiety in uncertain times is the constant influx of news and information. While staying informed is essential, excessive exposure to news, especially negative news, can heighten anxiety levels.

Strategies:

• Set specific times during the day to check the news and stick to these times.

• Choose reliable news sources and avoid sensationalist media.

• Take breaks from social media and news apps to prevent information overload.

1. Practice Mindfulness and Meditation

Mindfulness and meditation are powerful tools for managing anxiety. These practices help you stay grounded in the present moment, reducing the tendency to worry about the future.

Strategies:

• Dedicate a few minutes each day to mindfulness meditation. Apps like Headspace and Calm offer guided meditations for beginners.

• Practice deep breathing exercises to calm your nervous system. Try the 4-7-8 technique: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.

• Engage in mindful activities such as yoga, tai chi, or mindful walking.

1. Maintain a Routine

Establishing and maintaining a routine can provide a sense of normalcy and control, which is crucial in uncertain times.

Strategies:

• Set regular times for waking up, eating, working, and sleeping.

• Include physical activities to boost your mood and energy levels in your daily routine.

• Schedule time for hobbies and activities that bring you joy and relaxation.

1. Stay Connected

Social support is vital for mental health. Even though physical distancing may be necessary, staying connected with friends, family, and community can provide emotional support and reduce feelings of isolation.

Strategies:

• Use technology to stay in touch with loved ones through video, phone, and messaging.

• Join online support groups or communities with shared interests.

• Consider reaching out to a mental health professional for additional support.

1. Focus on What You Can Control

Anxiety often stems from feeling helpless or out of control. Focusing on what you can control can help reduce anxiety.

Strategies:

• Make a list of things you can control, such as your daily routine, self-care practices, and how you respond to situations.

• Set small, achievable goals to give yourself a sense of accomplishment.

• Practice gratitude by acknowledging the positive aspects of your life.

1. Practice Self-Compassion

In times of uncertainty, it's essential to be kind to yourself. Self-compassion involves treating yourself with the same kindness and understanding as you would a friend.

Strategies:

• Acknowledge your feelings without judgment. It's okay to feel anxious.

• Give yourself permission to take breaks and rest when needed.

• Engage in self-care activities that nurture your body and mind, such as reading, bathing, or listening to music.

1. Seek Professional Help

If anxiety becomes overwhelming and interferes with your daily life, it may be time to seek professional help. Therapists and counselors can provide strategies and support tailored to your specific needs.

Strategies:

• Look for therapists who specialize in anxiety and stress management.

• Consider virtual therapy options if in-person visits are not feasible.

• Don't hesitate to discuss your anxiety with your primary care physician, who can refer you to appropriate resources.

Managing anxiety in uncertain times requires a multifaceted approach. You can effectively cope with anxiety by staying informed, practicing mindfulness, maintaining a routine, staying connected, focusing on what you can control, practicing self-compassion, and seeking professional help when needed. Remember that it's okay to seek help and take steps to prioritize your mental health. You can navigate these challenging times with the right strategies, resilience, and strength.

June: Men's Mental Health Awareness Month

Understanding Men's Mental Health

Mental health issues can affect anyone, regardless of gender, but men often face unique challenges that can make it harder for them to seek help. Societal expectations and traditional gender roles often pressure men to be stoic, self-reliant, and resilient, leading many to suppress their emotions and avoid discussing their mental health struggles. This reluctance to seek help can result in worsening mental health conditions and, in severe cases, can lead to tragic outcomes such as suicide.

Key Statistics

To understand the scope of men's mental health issues, consider the following statistics:

• Men are less likely than women to seek help for mental health issues.

• In many countries, men have higher rates of suicide than women. For instance, in the United States, men are nearly four times more likely to die by suicide.

• Mental health disorders, including depression and anxiety, often go undiagnosed in men.

• Men are more likely to misuse substances as a way of coping with mental health issues.

Common Mental Health Issues in Men

Several mental health issues are particularly prevalent among men. Understanding these conditions and recognizing their symptoms can help in identifying when professional help is needed.

1. Depression

Depression is a common but serious mood disorder that affects how a person feels, thinks, and handles daily activities. Men may experience depression differently than women, often displaying symptoms such as anger, irritability, and aggression rather than sadness.

Symptoms of Depression in Men:

• Persistent sadness or emptiness

• Loss of interest in activities once enjoyed

• Fatigue or lack of energy

• Difficulty concentrating

• Changes in sleep patterns (insomnia or sleeping too much)

• Changes in appetite (overeating or loss of appetite)

• Physical aches and pains without a clear cause

• Thoughts of death or suicide

2. Anxiety Disorders

Anxiety disorders involve excessive fear or worry and can significantly impact daily functioning. Men may be less likely to report feelings of anxiety, instead describing physical symptoms like headaches or digestive issues.

Symptoms of Anxiety in Men:

• Persistent worry or fear

• Restlessness or feeling on edge

• Muscle tension

• Rapid heartbeat

• Sweating

• Difficulty sleeping

• Gastrointestinal problems

3. Substance Use Disorders

Men are more likely than women to use and misuse substances, including alcohol and drugs, as a way to cope with emotional distress. Substance use can exacerbate mental health issues and lead to a cycle of dependence and worsening mental health.

Signs of Substance Use Disorders:

• Increased tolerance to the substance

• Withdrawal symptoms when not using

• Using the substance in larger amounts or over a longer period than intended

• Unsuccessful attempts to cut down or quit

• Neglecting responsibilities at work, school, or home

• Continuing to use the substance despite negative consequences

4. Post-Traumatic Stress Disorder (PTSD)

PTSD is a mental health condition triggered by experiencing or witnessing a traumatic event. While PTSD affects both men and women, men are more likely to experience trauma related to combat, accidents, or physical assaults.

Symptoms of PTSD:

• Intrusive memories or flashbacks of the traumatic event

• Nightmares

• Severe emotional distress or physical reactions to reminders of the trauma

• Avoidance of places, people, or activities that remind of the trauma

• Negative changes in mood and thinking

• Increased arousal and reactivity, such as being easily startled or having difficulty sleeping

5. Suicide

Men are at a significantly higher risk of suicide than women. Factors contributing to this include societal pressures, reluctance to seek help, and the use of more lethal means. Recognizing the warning signs of suicide and knowing how to respond can save lives.

Warning Signs of Suicide:

• Talking about wanting to die or to kill oneself

• Looking for a way to end one's life, such as searching for methods online or acquiring a weapon

• Talking about feeling hopeless or having no reason to live

• Talking about feeling trapped or in unbearable pain

• Increasing the use of alcohol or drugs

• Acting anxious or agitated; behaving recklessly

• Withdrawing from friends, family, and society

• Displaying extreme mood swings

Breaking the Stigma

One of the biggest barriers to men seeking help for mental health issues is the stigma associated with it. Societal norms often dictate that men should be strong and self-sufficient, leading many to feel ashamed or embarrassed about their struggles. Breaking this stigma is crucial to improving men's mental health outcomes.

Strategies to Break the Stigma

1. Open Conversations: Encourage open and honest conversations about mental health. Sharing personal experiences can help normalize the discussion and reduce feelings of isolation.

2. Education and Awareness: Increase awareness about mental health issues and the importance of seeking help. Education can dispel myths and misconceptions about mental health.

3. Supportive Environments: Create supportive environments at home, work, and in the community where men feel safe to express their emotions and seek help.

4. Role Models: Highlight stories of men who have successfully managed their mental health issues. Role models can inspire others to take action and seek help.

5. Mental Health Resources: Promote available mental health resources and services. Making information readily accessible can encourage men to seek the help they need.

Taking Action: How Men Can Prioritize Their Mental Health

Men can take several proactive steps to prioritize their mental health and well-being. Here are some practical strategies:

1. Regular Check-ins

Just as regular physical check-ups are essential, so are mental health check-ins. Periodically assessing one’s mental state can help identify early signs of distress and prompt timely intervention.

2. Build a Support Network

Having a strong support network of friends, family, and colleagues can provide emotional support and reduce feelings of isolation. It’s important to reach out and stay connected with loved ones.

3. Practice Self-Care

Self-care activities such as regular exercise, a balanced diet, adequate sleep, and relaxation techniques can significantly improve mental health. Finding time for hobbies and activities that bring joy is also crucial.

4. Manage Stress

Effective stress management techniques, such as mindfulness, meditation, and deep breathing exercises, can help reduce anxiety and improve overall mental well-being.

5. Seek Professional Help

There is no shame in seeking professional help. Therapists, counselors, and mental health professionals can provide valuable support and treatment for mental health issues. Therapy options like Cognitive Behavioral Therapy (CBT), medication, and support groups can be highly effective.

Understanding and Supporting Those with PTSD: A Guide for PTSD Awareness Month

June is PTSD Awareness Month, a time dedicated to raising awareness about Post-Traumatic Stress Disorder (PTSD) and promoting understanding and support for those affected. PTSD is a mental health condition triggered by experiencing or witnessing a traumatic event. It can affect anyone, regardless of age, gender, or background. This blog post will explore what PTSD is, its symptoms, how it affects people, and how we can support those living with this condition.

What is PTSD?

PTSD is a psychiatric disorder that can occur in people who have experienced or witnessed a traumatic event such as a natural disaster, serious accident, terrorist act, war/combat, rape, or other violent personal assaults. While it's normal to feel afraid during and after a traumatic situation, people with PTSD may experience intense, disturbing thoughts and feelings related to their experience long after the traumatic event has ended.

Symptoms of PTSD

PTSD symptoms are generally grouped into four types: intrusive memories, avoidance, negative changes in thinking and mood, and changes in physical and emotional reactions. These symptoms can vary over time and can differ from person to person.

1. Intrusive Memories

• Flashbacks: Reliving the traumatic event as if it were happening again.

• Upsetting Dreams: Having distressing nightmares about the traumatic event.

• Distressing Thoughts: Frequent, involuntary thoughts about the trauma.

2. Avoidance

• Avoiding Places or People: Steering clear of places, activities, or people that remind you of the traumatic event.

• Avoiding Thoughts or Feelings: Trying to avoid thinking or talking about the traumatic event.

3. Negative Changes in Thinking and Mood

• Negative Thoughts About Oneself or Others: Persistent and distorted sense of guilt, shame, or blame.

• Hopelessness About the Future: Feeling detached from family and friends, and losing interest in activities you once enjoyed.

• Memory Problems: Trouble remembering important aspects of the traumatic event.

• Difficulty Maintaining Close Relationships: Feeling estranged from others.

4. Changes in Physical and Emotional Reactions

• Being Easily Startled or Frightened: Having heightened reactions.

• Always Being on Guard: Feeling tense or "on edge".

• Self-Destructive Behavior: Engaging in unhealthy activities such as drinking too much or driving recklessly.

• Trouble Sleeping: Experiencing insomnia or frequent nightmares.

• Trouble Concentrating: Difficulty focusing on tasks.

• Irritability, Angry Outbursts, or Aggressive Behavior: Having anger management issues.

Causes and Risk Factors

Causes:

• Traumatic Events: Experiencing or witnessing traumatic events such as combat exposure, childhood physical abuse, sexual violence, physical assault, being threatened with a weapon, or an accident.

• History of Trauma: Individuals with a history of other trauma may be at higher risk.

Risk Factors:

• Gender: Women are more likely to develop PTSD than men.

• Occupation: Jobs that increase the risk of being exposed to traumatic events, such as military personnel and first responders.

• Mental Health History: A history of mental health issues like anxiety or depression.

• Family History: A family history of PTSD or other mental health problems.

• Substance Abuse: Using drugs or alcohol can increase the risk.

How PTSD Affects Individuals

PTSD affects individuals differently, but it can have a profound impact on one's daily life. The condition can lead to difficulties in personal relationships, social isolation, and problems at work or school. It's essential to recognize that people with PTSD are not "choosing" to have these symptoms. The disorder is a severe and genuine medical condition that requires compassion and understanding.

Emotional and Psychological Impact

• Anxiety and Depression: High levels of anxiety and depression are common among those with PTSD.

• Substance Abuse: Some individuals may turn to drugs or alcohol as a way to cope with their symptoms.

• Suicidal Thoughts: Those with PTSD are at a higher risk for suicidal thoughts and behaviors.

Physical Impact

• Chronic Pain: Individuals with PTSD often report chronic pain and other physical health issues.

• Sleep Disorders: Insomnia and other sleep disturbances are frequent.

• Cardiovascular Issues: Stress and anxiety can lead to heart problems and other serious health issues.

Supporting Those with PTSD

Supporting someone with PTSD can make a significant difference in their recovery and quality of life. Here are some ways you can help:

Educate Yourself

Understanding what PTSD is and how it affects people is the first step in providing support. Learn about the symptoms, causes, and treatments available.

Be a Good Listener

Sometimes, the best thing you can do is listen. Allow your loved one to talk about their experiences without judgment. Validate their feelings and offer a supportive, non-judgmental ear.

Encourage Professional Help

While being supportive is crucial, professional help is often necessary for managing PTSD. Encourage your loved one to seek help from a therapist or counselor who specializes in trauma and PTSD.

Provide Practical Support

Helping with everyday tasks can alleviate some of the stress and anxiety associated with PTSD. Offer to help with chores, run errands, or provide transportation to appointments.

Be Patient

Recovery from PTSD is a long and challenging process. Be patient and understand that there will be good days and bad days. Offer consistent support without pushing too hard.

Avoid Triggers

Learn about your loved one’s triggers and help them avoid situations that may cause distress. This can include avoiding certain places, activities, or conversations that might remind them of the traumatic event.

Self-Care for Caregivers

Supporting someone with PTSD can be emotionally taxing. It’s essential to take care of your mental health as well. Here are some tips for caregivers:

• Seek Support: Join a support group for friends and family of people with PTSD. Sharing your experiences with others who understand can be incredibly helpful.

• Set Boundaries: It's okay to set limits on what you can handle. Ensure you're not neglecting your own needs while caring for others.

• Practice Self-Care: Engage in activities that you enjoy and that help you relax. This can include hobbies, exercise, or simply taking time for yourself.

• Consider Professional Help: If you're finding it difficult to cope, consider speaking with a therapist or counselor.

Treatment Options for PTSD

There are several effective treatments available for PTSD. These treatments can help individuals manage their symptoms and improve their quality of life.

Psychotherapy (Talk Therapy)

• Cognitive Behavioral Therapy (CBT): Focuses on changing negative thought patterns and behaviors.

• Exposure Therapy: Helps individuals face and control their fear by exposing them to the trauma in a safe way.

• Eye Movement Desensitization and Reprocessing (EMDR): Uses guided eye movements to help process traumatic memories.

Medication

• Antidepressants: Can help control symptoms of depression and anxiety.

• Anti-anxiety Medications: May be used to manage severe anxiety.

• Prazosin: Sometimes used to reduce or suppress nightmares.

Support Groups

• Peer Support: Sharing experiences with others who have PTSD can provide comfort and practical advice.

• Family Therapy: Can help family members understand what their loved one is going through and how best to support them.

PTSD Awareness Month is an important time to shed light on the challenges faced by those living with PTSD and to emphasize the importance of understanding and support. By educating ourselves, being compassionate listeners, encouraging professional help, and offering practical support, we can make a significant difference in the lives of those affected by PTSD. Remember, it's not about controlling every thought and feeling; it's about learning to live with them and finding ways to thrive despite the challenges.

If you or someone you know is struggling with PTSD, don’t hesitate to reach out for help. Support is available, and recovery is possible.

Breaking the Stigma: A Guide to Understanding Depression and Seeking Help

Depression is more than just feeling sad. It's a common mental health condition that affects millions of people worldwide. Despite its prevalence, there's still a stigma surrounding depression that can make it difficult for individuals to seek help. In this guide, we'll break down the stigma surrounding depression, explain what depression is, and provide tips for seeking help.

What is Depression?

Depression is a mental health disorder characterized by persistent feelings of sadness, hopelessness, and loss of interest in activities. It can affect how you think, feel, and handle daily activities. Depression is not a sign of weakness or a character flaw—it's a medical condition that requires treatment.

Breaking the Stigma:

1. Depression is Not a Choice: It's important to understand that depression is not something you can "snap out of." It's a complex condition influenced by biological, psychological, and environmental factors.

2. It's Okay to Seek Help: Seeking help for depression is a sign of strength, not weakness. Talking to a trusted friend, family member, or mental health professional can provide support and guidance.

3. You're Not Alone: Many people struggle with depression, and there are resources and support available to help you navigate your journey to recovery.

4. Mental Health Matters: Just like physical health, mental health is essential for overall well-being. Taking care of your mental health is vital to living a fulfilling life.

5. Recovery is Possible: With the proper treatment and support, many people with depression can experience significant improvement in their symptoms and lead fulfilling lives.

Seeking Help:

1. Talk to Someone: Reach out to a trusted friend, family member, or mental health professional to share your feelings. Talking about your experiences can help you feel less alone and provide insight into the next steps.

2. Consult a Mental Health Professional: A mental health professional, such as a therapist or psychiatrist, can assess your symptoms, provide a diagnosis, and develop a treatment plan tailored to your needs.

3. Explore Treatment Options: Treatment for depression may include therapy, medication, lifestyle changes, and support groups. Working with your mental health provider is essential to find the best approach for you.

4. Practice Self-Care: Self-care activities such as exercise, healthy eating, getting enough sleep, and engaging in enjoyable activities can help improve your mood and overall well-being.

5. Stay Connected: Stay connected with supportive friends and family members, and consider joining a support group for individuals with depression. Building a support network can provide encouragement and understanding during difficult times.

Breaking the stigma surrounding depression starts with understanding that it's a familiar and treatable condition. By seeking help and talking openly about depression, we can create a more supportive and compassionate society where individuals feel empowered to prioritize their mental health. If you or someone you know is struggling with depression, remember that help is available, and recovery is possible.

Unveiling the Ozempic Epidemic: Why Bariatric Surgery Prevails in Weight Loss Journey

In recent years, various treatments and solutions have dominated the weight-loss landscape, with Ozempic emerging as a popular option. However, as the hype around Ozempic grows, so do the concerns regarding its effectiveness and safety, especially when compared to bariatric surgery. This blog post delves into the Ozempic epidemic, its pitfalls, and why bariatric surgery remains a superior choice for sustainable weight loss.

The Ozempic Misconception: Weight Loss vs. Diabetes Treatment

Ozempic, a medication primarily prescribed for individuals with type 2 diabetes, has garnered attention for its purported weight-loss benefits. However, it's crucial to understand that Ozempic is not approved for weight loss alone. Misuse and misunderstanding its intended purpose have led to widespread misconceptions about its efficacy and safety.

The Dark Side of Ozempic: Side Effects and Skinny Confessions

While Ozempic may yield some weight-loss results, its side effects can be severe and detrimental. Nausea, vomiting, diarrhea, and abdominal pain are expected during the initial stages of treatment. Moreover, the recent documentary "Skinny Confessions" on Hulu sheds light on the distressing experiences of individuals who have suffered from the adverse effects of Ozempic, raising concerns about its misuse and the lack of awareness regarding its potential dangers.

Bariatric Surgery: A Safer and More Effective Alternative

In contrast to Ozempic, bariatric surgery offers a comprehensive solution for long-term weight loss and improved health outcomes. Pre- and post-evaluation are crucial in ensuring the safety and efficacy of bariatric procedures. Comprehensive assessments, including medical history, nutritional counseling, and psychological evaluation, help identify suitable candidates and minimize potential risks associated with surgery.

Why Bariatric Surgery Prevails

1. Long-Term Success: Unlike Ozempic, which may provide temporary weight loss, bariatric surgery offers sustainable results. Many patients experience significant weight loss and improvement in obesity-related health conditions.

2. Comprehensive Approach: Bariatric surgery addresses the underlying factors contributing to obesity, including metabolic, hormonal, and behavioral aspects, leading to holistic and transformative changes in patients' lives.

3. Improved Health Outcomes: Studies have shown that bariatric surgery significantly improves obesity-related comorbidities such as diabetes, hypertension, and sleep apnea, reducing the risk of cardiovascular events and improving overall quality of life.

4. Professional Guidance and Support: Bariatric programs provide comprehensive support before, during, and after surgery, including ongoing medical monitoring, nutritional guidance, and behavioral counseling, ensuring optimal outcomes and long-term success.

In conclusion, while Ozempic may offer a quick fix for weight loss, its potential risks and limited effectiveness highlight the importance of exploring safer and more sustainable alternatives such as bariatric surgery. By prioritizing comprehensive evaluations and personalized care, bariatric surgery provides a transformative solution for individuals seeking lasting weight loss and improved health.

Remember, your health is invaluable, and making informed decisions guided by professional expertise and evidence-based practices is essential. Choose the path prioritizing your well-being and setting you on a healthier, happier life.

Disclaimer:

The information provided in this blog post is intended for educational purposes only. While we strive to provide accurate and up-to-date information, it is not a substitute for professional medical advice, diagnosis, or treatment.

Weight loss and health-related decisions should always be made in consultation with qualified healthcare professionals who can assess your individual needs and provide personalized recommendations.

We encourage readers to seek guidance from licensed medical professionals, including physicians, nutritionists, and bariatric specialists, before making any significant changes to their diet, exercise routine, or medical treatment plan.

Additionally, individual experiences and outcomes may vary, and the information presented in this blog post should not be construed as a guarantee of results.

By reading this blog post, you acknowledge and agree that the authors and publishers are not liable for any decisions made or actions taken based on the information provided herein.

Daylight Savings Time and Mental Health: Conquering the Time Change Blues

Daylight Savings Time and Mental Health: Conquering the Time Change Blues

As daylight savings time rolls around, the days grow longer, and the evenings brighter, many of us welcome the change with open arms. However, the shifting of the clocks can also significantly impact our mental health. The disruption to our internal body clocks, also known as circadian rhythms, can lead to feelings of fatigue, irritability, and even seasonal affective disorder (SAD). In this blog post, we'll explore the connection between daylight savings time and mental health and provide tips to conquer the time change blues.

The Impact of Daylight Savings Time on Mental Health

The transition to daylight savings time, whether it's "springing forward" or "falling back," can throw off our internal body clocks, leading to a range of mental health challenges. For many people, losing or gaining an hour of sleep can disrupt their sleep patterns, leaving them feeling dizzy and disoriented.

Seasonal Affective Disorder (SAD)

For some individuals, the onset of daylight savings time can exacerbate symptoms of seasonal affective disorder (SAD). SAD is a type of depression that occurs at the same time each year, typically during the fall and winter months when daylight hours are shorter. The shift to daylight savings time can further reduce exposure to natural light, triggering feelings of sadness, lethargy, and depression.

Tips for Conquering Daylight Savings Time Blues

1. Gradually Adjust Your Sleep Schedule: In the days leading up to the time change, try progressively adjusting your sleep schedule by going to bed and waking up 15-30 minutes earlier each day. This can help your body gradually acclimate to the new time.

2. Prioritize Sleep Hygiene: Establish a relaxing bedtime routine and create a sleep-friendly environment by keeping your bedroom dark, quiet, and calm. Avoid screens and stimulating activities before bed, and follow a consistent sleep schedule.

3. Get Plenty of Natural Light: Exposure to natural light is crucial for regulating your body's internal clock. Try to spend time outdoors during daylight hours, especially in the morning, to help reset your circadian rhythms.

4. Stay Active: Regular exercise can help boost your mood and energy levels, making it easier to cope with the effects of daylight savings time. Aim for at least 30 minutes of physical activity each day, whether it's a brisk walk, a yoga class, or a workout at the gym.

5. Practice Self-Care: Take time to prioritize self-care and engage in activities that bring you joy and relaxation. Whether reading a book, taking a hot bath, or spending time with loved ones, prioritize self-care during the transition to daylight savings time.

6. Consider Light Therapy: If you struggle with symptoms of SAD, light therapy can be an effective treatment option. Light therapy involves exposing yourself to bright artificial light for a specified period each day, which can help regulate your body's internal clock and alleviate symptoms of depression.

While the transition to daylight savings time can be challenging, especially for those with pre-existing mental health conditions, there are steps you can take to minimize its impact on your well-being. By prioritizing sleep, staying active, and practicing self-care, you can conquer the time-change blues and emerge feeling refreshed and rejuvenated. Remember, listening to your body and giving yourself grace as you adjust to the new schedule is essential. With a bit of time and patience, you can easily navigate the transition to daylight savings time.

Ditch the New Year’s Resolutions and focus on Healthy Intentions for 2024!

Ditch the New Year’s Resolutions and focus on Healthy Intentions for 2024! 

By Dawn O’Meally, LCSW-C, P.A.

Most of us have done it. Me included!  New year, New you right?   The new year is like a blank slate where we can aspire to make positive changes and better our lives.  Nothing negative about that for sure, but many people develop New Years Resolutions only to find that they don’t stick to them. That can be a set up for failure.   Did you know that research shows that only 8% of people achieve their New Year’s resolutions ?  Let’s set ourselves up for success this year and instead focus on cultivating healthy intentions for 2024. Here are some reasons why we want to ditch the Resolutions:

1.    Resolutions can be too rigid: Resolutions are often black and white, and don’t allow for much flexibility. This can lead to feelings of guilt and shame if you don’t stick to them perfectly. Healthy intentions, on the other hand, are more flexible and allow for setbacks and mistakes.  The all or nothing thinking doesn’t work!

2.    Intentions are more positive: Resolutions often focus on what you want to stop doing, such as quitting smoking or cutting out sugar. Healthy intentions, on the other hand, focus on what you want to start doing, such as eating more vegetables, moving your body more, or practicing mindfulness.

3.    Intentions are more sustainable: Resolutions are often short-term goals that are difficult to maintain over time. Even if/when you hit the goal, then what?  Healthy intentions, on the other hand, are long-term lifestyle changes that can be developed and sustained over time.

Here are some healthy intentions you can set for 2024:

1.    Practice self-care:  Make yourself a priority this year by carving out time for yourself every day, whether it’s taking a relaxing bath, having tea from your favorite cup, reading a book, doing a craft, listening to music you love, or going for a walk.  Sometimes actually scheduling time for yourself will improve the likelihood that doing these things will happen!

2.    Move your body: Find a form of exercise that you enjoy, whether it’s walking, running, yoga, Zumba, dancing, kick boxing, water aerobics, etc.  Get a coach or trainer if you need support or help to move your body safely. Just get moving and you will feel so much better!

3.    Eat more whole foods & hydrate: Focus on eating more fruits, vegetables, whole grains, and lean proteins this year. Experiment and try some new recipes this year.  Making small and intentional changes (i.e. track your water intake, include one fruit per day, decrease processed food, pack a healthy lunch, etc.) add up and your health will thank you in many ways!

4.    Practice mindfulness: Take a few minutes each day to meditate, practice deep breathing, or simply be present in the moment. There are many apps and YouTube videos that can help you learn how to practice mindfulness. Calming your mind has huge benefits in managing your stress and your overall health.

5.    Get more sleep- Sleep is foundational for your mind and body.  Make sleep a priority by developing healthy sleep routines (i.e. go to bed earlier, turn off your phone, limit caffeine).

6.    Connect with others: Meaningful connection with other people is vital for our wellbeing. Make time for your friends and family, maybe set out to meet new people and make new friends. To accomplish this, Meetup.com is a great resource, for example, to meet people who enjoy getting together to do a social activity.  You might explore trying out some new activities through Meetup.com that you have always wanted to try but didn’t have people to do it with. Volunteering, enrolling in a class, joining a church are some other ways to become more social and meet new people.

7.    Practicing gratitude to Practice gratitude:  Make it a point this year to be intentional about practicing gratitude.  This can be accomplished through journaling about things every day to feel grateful about. Try going through the alphabet and identifying something to be grateful for every letter in the alphabet.  For example- “A”-I saw a beautiful piece of Art today!  It will take you some time to get through the alphabet, but you will intentionally shift your mind and you will feel soooo much better.

Keep in mind that cultivating healthy intentions are not about perfection, but about progress.  Give yourself credit and be kind to yourself along the way to cultivating your intentions.  By focusing on small, sustainable changes (i.e. baby steps), you can improve your overall health and wellbeing in 2024 and beyond.

September-A Time of Transition for All of Us ~ Tips to Help for Optimal Mind and Body Health

September-A Time of Transition for All of Us ~ Tips to Help for Optimal Mind and Body Health

“The leaves fall, the wind blows, and the farm country slowly changes from the summer cottons into its winter wools.” - Henry Beston

September is a month of transition as it marks the end of summer and the beginning of fall. It is a time when the days start to get shorter and the nights longer and there is less available sunlight.  September is also a time when many people (children and adults) return to school or work after summer vacation, which can be a big change for some people. Getting back into routines with school and work can be challenging and require a period of adjusting to the previous structure.  The weather also starts to change during September, with cooler temperatures, and the days become shorter and shorter.  We also know that holidays are on the horizon which generates many different thoughts and feelings as well. 

As we endeavor to get back into the swing of things, below are some tips to help us have a smooth transition into September and the upcoming Fall:

1. Get ahead of the upcoming seasonal transition time by developing, identifying, and planning new routines and activities.  Investigate and explore opportunities for learning and connection with other people. Think about getting involved with volunteer activities.  It is typical to feel somewhat “out of control” when unplanned transitions occur, so attempting to recognize what you can control vs. what you cannot control and taking action in these areas can be helpful.

2. Reframe the upcoming seasonal change to identify the positives.  Look for the beauty in the upcoming fall season.   Even when change is unwanted or unplanned, it is likely that there are some positive aspects of the change. Identifying potential benefits or positive outcomes may allow you to develop a new fresh perspective on the situation. 

3. Engage in self-care practices: Caring for ourselves during times of change is critical. Engaging in basic forms of self-care, such as engaging in daily movement (walking outside, Yoga, swimming, etc.), getting enough sleep (7-9 hours per night), eating nutritious whole foods, taking appropriate vitamins, can drastically improve our body’s response during transitions.

4. If you suffer with Seasonal Affective Disorder, dig out your Full Spectrum Bright Light and make sure it is in working order.   Light Therapy — which involves sitting close to a special light source every morning for at least 30 minutes — can help improve SAD.  Check out www.sunbox.com or go to Amazon.com to order a full spectrum light.  Just make sure it is 10,000 Lux or it will not be effective.

5. There is some evidence that a Negative Ion Generator may help relieve symptoms of depression. When negative ions reach the bloodstream, they create a reaction that increases our Serotonin levels (feel good neurotransmitter) increasing our mood and helping us to fight depression. This process makes these negative ions work as a natural antidepressant.  Negative Ions are abundant in nature in forests, waterfalls, oceans, water. Get outside, bring plants inside. 

6. Antidepressant medications may or may not be an option that you want to try to assist with mood support.  Medications for depression, anxiety, and insomnia carry the risk of unwanted side effects or dependence and may not prove to be effective or may be only partially effective. Alternatives to prescription medications including herbal and other remedies such as St. John’s Wort, SAM-e, Saffron, B-Vitamins, Acupuncture, Biofeedback, Tapping, Cognitive Behavioral Therapy (CBT) have been shown to be beneficial in helping with seasonal mood changes.  These interventions should always be discussed with your medical provider, not Dr. Google!

7. Alpha-Stim is another option for mood/insomnia/pain support.  It is  FDA cleared medical device that has been proven time and again, since the 1980’s, to safely and effectively treat depression. It uses a modality called cranial electrotherapy stimulation (CES), rather than drugs, to treat your depression. A tiny current of electricity is transmitted through two ear clip electrodes, restoring balance to your brain and making you feel better. Treatments are painless and easy, there are no side effects, and treatments can be done in the comfort of your own home. The effectiveness of Alpha-Stim’s patented waveform is backed by over 100 clinical research studies, and patients rave about their success. Visit https://www.tcc4change.com/alpha-stim for more information.  

8. Art Journaling can help you let go of whatever it is that is weighing you down, helping you relax your mind and body. From boosting your self-esteem, providing you with a safe channel to express your emotions to giving you a sense of control over what you want, art journaling acts as a form of self-care and healing.

9. Seek support: Reach out to others. Don’t isolate during times of difficulty, as engaging in social activities is known to provide numerous positive health and mood benefits. Friends and family are often willing to help, and support may also be gained from others experiencing the same thing.  Counseling and support groups (online and in person) can be extremely helpful.

There are probably many more ideas and tips, but these are enough to get you started.  I hope you find these helpful!

Alzheimer’s Brain Health Prevention TIPS Maybe You Didn’t Know

By: Dawn O’Meally, MSW, LCSW-C, P.A,

Did you know that over 6 million Americans are currently suffering from Alzheimer’s Disease and Dementia? Sadly, medications have been largely ineffective in clinical trials leaving little hope for those affected once the diagnosis is made.

More and more emphasis is being placed on PREVENTION of these dreaded brain diseases. While there is no definitive way to prevent Alzheimer’s disease, research is showing that some lifestyle factors may help reduce the risk or delay the onset of dementia. While not an exhaustive list, some of the possible prevention strategies include:

Increasing physical activity: Regular exercise may help improve blood flow to the brain, reduce inflammation, and prevent conditions like diabetes and high blood pressure that are linked to cognitive decline. Obesity creates the ‘dinosaur syndrome’ according to Dr. Daniel Amen. The bigger the body becomes, the smaller the brain becomes. When it comes to size, the size of your brain matters A LOT!

Walking is a good place to start with increasing your physical activity. Doing it with another person is even better as you are adding social interaction to the activity which is also protective against developing Dementia.

Eating a healthy diet: Stay away from “ultra-processed foods” such as cereal bars, hot dogs, and instant noodles typical of SAD (Standard American Diet). These foods may be convenient and may taste good but may speed cognitive decline due to all the additives in these processed foods. Start reading the labels and if you can’t pronounce the ingredients, don’t eat it. Check out the MIND Diet Cookbook. According to Claudia Suemoto, M.D., Ph.D., of the University of Sao Paulo Medical School in Brazil, “The Mediterranean-DASH Diet Intervention for Neurodegenerative Delay (MIND diet) has been linked to better cognitive performance and decreased risk of cognitive decline and dementia in several studies across the globe. The healthy foods included in the MIND diet are whole grains, leafy greens and other vegetables, nuts, beans, berries, poultry, fish, and olive oil”.

Nutrition and vitamin supplementation play an important role in the brain’s neural pathways. Lacking Vitamin D, Vitamin B12, iron, and omega 3 fatty acids contribute to ‘brain fog. How can you expect your brain to function if you are depleted? Get your vitamin levels checked through a simple blood test which can be ordered through your PCP so you know where you stand. Get on a quality supplement that is certified for its quality and purity. Consult with your physician about which supplements are right for you.

Getting enough sleep: It can’t be said too many times how important sleep is for your brain health. During sleep, especially deep sleep, the brain clears out amyloid plaques, which are associated with Alzheimer’s disease. Visualize all the junk build-up happening in your brain not getting cleared out from sleep. It’s not a surprise that poor sleep quality or quantity may impair memory and thinking skills. If you have Sleep Apnea, use your C-pap no ifs, ands, or buts. If you snore, wake up gasping for air, or have daytime sleepiness, ask your PCP to order a Sleep Study.

Managing stress effectively: Chronic stress may have negative effects on the brain, such as shrinking the hippocampus (the memory center) and increasing inflammation. Stress management techniques like practicing mindfulness, meditation, yoga, breathing exercises, or hobbies may help lower stress levels and improve mood. Working with a coach and/or seeking counseling to help you learn strategies to cope with stress can be beneficial.

Learning new things: Keeping your brain stimulated by learning new things may help keep it active and resilient. Activities like reading, learning a new language or skill, playing games like sudoku and doing crossword puzzles (aka “mental gymnastics”), learning a foreign language or musical instrument, drawing, painting, or taking a course may challenge and enhance cognitive abilities. There are many APPS and games are available to challenge your brain like Lumosity.

Get connected with other people: We are wired for connection with others! Social interaction may help prevent isolation and depression, which are risk factors for cognitive decline. Having meaningful relationships, joining clubs or groups, volunteering, or staying in touch with friends and family may provide social support and social stimulation.

Healthy Heart/Healthy Brain: Have you heard that what is good for your heart is likely good for your brain? “The brain is the most highly vascularized organ in the body,” says Percy Griffin, Ph.D., M.Sc., director of Scientific Engagement at the Alzheimer’s Association. Stop smoking tobacco and limit alcohol for a healthy heart and brain. Excessive drinking is a major risk factor for dementia. Get your blood pressure and cholesterol under control.

Get your A1-C under control: More and more, Alzheimer’s Disease is being referred to as Type 3 Diabetes. This makes sense as Diabetes causes inflammation everywhere, including your brain! Inflammation is a key contributor to Alzheimer’s risk.

Good oral health may help protect against Alzheimer’s Disease: Flossing and brushing your teeth is not only good in preventing heart disease but is also good for your brain. According to Harvard Health,“Scientists have previously found that a species of bacteria, called Porphyromonas gingivalis, can move from the mouth to the brain. Once in the brain, the bacteria release enzymes called gingipains that can destroy nerve cells, which in turn can lead to memory loss and eventually Alzheimer’s risk.

We need to think differently about brain health and do our part in preventing or slowing down cognitive issues like Alzheimer’s disease or Dementia from developing. According to Dr. Tom O’Bryan, researcher, and author of You Can Fix Your Brain, changes in the brain can begin occurring up to 20 years or more before mild cognitive impairment (MCI) type symptoms such as short-term memory loss begin to manifest on the path to full-blown Alzheimer’s Disease. That means you can be walking around for a long time with brain changes occurring without realizing it until the initial symptoms show up. Unlike mammograms that are done on a yearly basis, there are no routine or yearly brain imaging tests like MRI or PET Scans are being done to evaluate brain health status as these tests are costly. Our best bet goes back to PREVENTION- the earlier in life the better. It’s never too late, however, to get started on making the brain-healthy lifestyle changes mentioned in this article.

June is Alzheimer’s & Brain Awareness Month

Improving Sleep Quality for Mental Health & Weight Loss: 9 Tips to Follow

We all know that getting enough sleep is important for our overall health, but did you know that it can also play a role in weight loss? Studies have shown that people who don’t get enough sleep are more likely to be overweight or obese. So, if you’re trying to shed a few pounds, improving your sleep quality should be a top priority. There is a known correlation between lack of sleep and weight gain. Studies have shown that people who get less than the recommended amount of sleep per night (7-9 hours) are more likely to be overweight or obese. Getting a good night’s sleep is essential for our overall well-being. However, depression and anxiety can make it difficult to get the rest we need. Sleep deprivation can exacerbate symptoms of depression and anxiety, leading to a vicious cycle of poor sleep and increased symptoms.

This is due to several factors.

First, lack of sleep disrupts the hormones that regulate appetite. The hormone leptin, which signals to the brain that the body has had enough to eat, is decreased by lack of sleep. At the same time, the hormone ghrelin, which stimulates appetite, is increased. The result is that people who are sleep-deprived tend to feel hungrier and eat more, leading to weight gain.

Second, sleep deprivation can lead to decreased energy levels and motivation to exercise. People reach for energy drinks loaded with caffeine and simple carbohydrate snacks to boost energy. When people are tired, they are less likely to engage in physical activity, which can contribute to weight gain.

Finally, lack of sleep can also lead to an increase in stress hormones such as cortisol, which can cause the body to store fat, particularly in the abdominal area.

Here are nine tips to improve your sleep while dealing with weight, depression, and anxiety:

1. Stick to a sleep schedule

Your body has an internal clock that regulates your sleep-wake cycle, also known as your circadian rhythm. Sticking to a consistent sleep schedule can help regulate this Blog By: Mind, Mouth and Movement: Connecting the Missing Links By Nancy Lum, RDN and Dawn O’Meally LCSW-C, P.A. rhythm and improve the quality of your sleep. Try to go to bed and wake up at the same time every day, even on weekends.

2. Create a relaxing bedtime routine

Creating a relaxing bedtime routine can help signal to your body that it’s time to wind down and prepare for sleep. This could include taking a warm bath, reading a book, or practicing meditation or deep breathing exercises. Avoid stimulating activities like watching TV or using your phone or computer, as the blue light emitted by these devices can interfere with your body’s natural sleep-wake cycle. These blue lights stimulate your retina and make your brain assume it is still on, therefore the brain does not get the recovery time it needs.

3. Make sure your sleep environment is comfortable

Your sleep environment can have a big impact on the quality of your sleep. Make sure your bed is comfortable and supportive, and that your bedroom is cool, dark, and quiet. Invest in blackout curtains or a white noise machine if necessary.

4. Limit caffeine and alcohol intake

Caffeine is a stimulant that can interfere with your ability to fall asleep and stay asleep. Try to avoid caffeine in the afternoon and evening and limit your intake overall. Similarly, while alcohol may make you feel sleepy initially, it can disrupt your sleep later in the night and lead to poorer sleep quality overall. Alcohol is also a depressant and interferes with anti-depressant medications working properly.

5. Exercise regularly

Regular exercise has been shown to improve sleep quality, as well as overall health and well-being. Aim for at least 30 minutes of moderate intensity exercise most days of the week, but avoid exercising too close to bedtime, as this can interfere with your ability to fall asleep.

Improving your sleep quality can be a simple but effective way to support your weight loss goals. By following these tips, you can help regulate your body’s natural sleep- wake cycle and ensure that you’re getting the rest you need to feel your best. Exercise is also a natural anti-depressant, anti-anxiety strategy and has been shown to be as effective as medications in the treatment of anxiety and depression.

6. Seek professional help

If you’re struggling with depression and anxiety, it’s essential to seek professional help. A mental health professional can help you develop coping strategies and provide treatment options that can improve your sleep and overall well-being. Cognitive- behavioral therapy (CBT) has been shown to be particularly effective in treating sleep disturbances related to depression and anxiety.

In conclusion, getting enough restful sleep is critical to our overall health and well- being. By establishing a sleep routine, creating a restful sleep environment, limiting caffeine, alcohol, and nicotine intake, exercising regularly, and seeking professional help, you can improve your sleep despite experiencing depression and anxiety symptoms.

7. Supplementation

There are natural supplements that can be utilized to foster better sleep such as:

Melatonin, which helps regulate the circadian rhythm, however, do not take this for more than 3 months as it will decrease your body’s ability to produce melatonin naturally. Magnesium, Ashwagandha, L-Theanine, Passionflower, chamomile, valerian root are all examples of natural supplements that can aid in better sleep. Please see a medical professional before deciding on these supplements.

8. Alpha-Stim AID

Alpha-Stim treats anxiety, depression, insomnia by using a patented microcurrent called cranial electrotherapy stimulation (CES). The treatment is very simple and easy to use by attaching ear clip electrodes on the ear lobes to the handheld device. For many people one treatment alone can produce a significant difference in sleep the very same night. For more information and to test the Alpha-Stim contact Dawn O’Meally LCSW-C, P.A. at dao@tcc4change.com.

9. Cognitive Behavioral Therapy for Insomnia (CBT-I)

CBT-I can help you control or reduce /eliminate negative thoughts and behaviors that may be keeping you awake and making it hard to initiate sleep. It is generally recommended as a first line psychological treatment for people dealing with insomnia. Typically, CBT-I is equally or more effective than sleep medications without causing any side effects.

References

National Institute of Mental Health. (2019). Depression. Retrieved from https://www.nimh.nih.gov/health/topics/depression/index.shtml
American Psychological Association. (2019). Exercise fuels the brain’s stress buffers. Retrieved from https://www.apa.org/monitor/2011/12/exercise
CDC. (2021). Sleep and Sleep Disorders. https://www.cdc.gov/sleep/index.html
Harvard Health Publishing. (2021). Sleep and Weight Gain: What’s the
Connection? https://www.health.harvard.edu/staying-healthy/sleep-and-weight-
gain-whats-the-connection
National Institute of Neurological Disorders and Stroke. (2021). Brain Basics: Understanding Sleep. https://www.ninds.nih.gov/Disorders/Patient-Caregiver- Education/Understanding-Sleep

The Yoga That I Teach

Presenting and introducing this month’s Integrative Health Practitioner~

BETSY PAUL-Slow, Meditative Yoga Instructor

https://www.justbyogawithbetsypaul.com/

The Yoga That I Teach

No doubt you have seen yoga magazine pictures with men and women twisted into what look like impossible-to-get-into pretzel shapes. This is not the yoga that I practice or the yoga that I teach. I teach gentle forms of yoga that emphasize breath control to relax the mind; I teach gentle stretches that help to increase flexibility, build strength, and release stress, while at the same time moving in a slow flow of intentional movement to avoid injury. I also teach meditation and Yoga Nidra (Yoga Sleep), a very deep form of meditation. One hour of Yoga Nidra is equivalent to eight hours of REM sleep. 

Slow, mindful yoga posture practice has health benefits (in addition to the usual exercise benefits) that can help to build resilience in the nervous system. Slow yoga can enhance muscular strength, enhance flexibility, promote and improve respiratory and cardiovascular function and promote recovery from and treatment of addiction, reduce stress, anxiety and depression, and chronic pain.    

Self-care is not selfish-it is essential!  Did you know that stress is killing us? Stress is the number one reason that women have trouble losing weight. And weight gain leads to numerous problems including high blood pressure, heart disease, diabetes, and more. Slow meditative yoga has numerous physical and mental health benefits.

Betsy sent an interesting and informative article on yoga and its effects on sleep, anxiety, depression, and cancer.  Check it out:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3193654/

Betsy would love to provide online Slow Yoga Classes to CCFC clients.  We are creating a sign-up list of interested people and hope to launch online yoga classes soon!  Please email Dawn O’Meally at dao@tcc4change.com to sign up.  It will be a fun and healthy activity to do in the community with others.

We will be featuring Lisa Wilder who specializes in Emotional Freedom Technique (tapping) and will be educating us on how EFT can benefit your wellness.