Financial Responsibility & Mental Health: Finding Balance in Uncertain Times

In an ever-changing economy, one thing remains constant—your mental health is a priority. The financial landscape can feel unpredictable, but taking care of your well-being should never be put on the back burner. The good news? You can be financially responsible while still prioritizing your mental health.

1) Low-Cost Mental Health Support Exists

Therapy and mental health support don’t have to break the bank. There are affordable, high-quality options available:

✅ Adult ADHD Support Group: For $750, you get 11 weeks of expert-led sessions, which comes out to just $68 per session. This small investment can equip you with skills to manage ADHD effectively and create lasting change.

✅ Self-Esteem Group: Covered by most Maryland insurances. If paying out-of-pocket, it’s just $350 for 11 weeks—that’s only $31 per session, far less than the average therapy copay for a private session. Plus, you get 1.5 hours of structured CBT-based support each week.

Investing in these types of affordable group therapy programs is a cost-effective way to improve your mental well-being without the financial strain of one-on-one therapy.

2) Know Your Insurance Benefits

Many people overlook insurance benefits they are already paying for. Each year, take time to:

✔️ Review your mental health coverage.
✔️ Ask about available therapy sessions, group programs, and wellness benefits.
✔️ Hold your insurance company and provider accountable for any errors or denied claims.

Insurance policies are constantly changing, and mistakes happen more often than you think—always advocate for yourself!

3) Talk to Your Therapist About Financial Concerns

Therapists aren’t financial advisors, but we can help you navigate financial stress by offering coping strategies, stress management techniques, and affordable options for care. If cost is a concern, speak up—many therapists offer sliding scale fees or lower-cost group options.

4) Financial Planning for Mental Wellness

Being financially responsible doesn’t mean you have to sacrifice self-care or fun.

🏖 Take a break—but if traditional vacations are too costly, opt for staycations or holistic retreats.

🌿 Consider something like the Women’s Wellness Retreat in May—for $1,400, you get four nights in Berkeley Springs, WV, complete with health-conscious meals, guided activities, and expert-led self-care sessions. This way, you’re not just relaxing—you’re actively improving your mental well-being.

5) Stay Informed About Policy Changes

Government programs such as Medicare, Medicaid, and Social Security are frequently updated, but no one tells you what’s changed until it’s too late.

✅ Be proactive—check for updates that may impact your healthcare benefits.
✅ Don’t wait until you’re denied coverage to find out about new policies.
✅ Speak with your providers and case managers to stay ahead of changes.

6) Set Money Aside for Mental Health (If Possible)

If you can, put aside a small amount each month to ensure continued access to mental health care. Unexpected job layoffs and program cuts happen, and having a financial buffer can lessen the impact of stress and uncertainty.

7) Follow Free Mental Health Resources

Social media can be a free, daily source of encouragement and guidance. Follow mental health professionals, therapists, and self-care accounts that offer:

💡 Tips on managing stress and anxiety
💡 Free mindfulness exercises
💡 Encouragement and motivation

While social media isn’t a substitute for professional care, it can provide quick, feel-good moments that help you navigate tough times. We hope you follow us on our social media links:

https://www.instagram.com/empoweredselfesteem

https://www.instagram.com/tcc4change

https://www.facebook.com/TCC4Change/

https://www.linkedin.com/in/dawnomeallychangebeginstoday

Non-associated accounts: Additionally, here is a list of social media accounts we have been following - we do not partner with or endorse these accounts in any way. 

https://www.instagram.com/quinlanwalther

https://www.instagram.com/drmatttownsend

https://www.instagram.com/adhd_chatter_podcast

https://www.instagram.com/nicholasjohn__/

Final Thoughts

Your mental health matters just as much as your financial health—and the two don’t have to be at odds. By exploring affordable therapy options, staying informed about insurance changes, and prioritizing self-care within your budget, you can take care of your mind without compromising your financial stability.

💙 Our team is here to help. If you’re looking for affordable, effective mental health support, let’s create a plan that works for you.

Are You Doing These Key Things to Adjust to Daylight Savings Time?

As a mental health therapist, I often see how changes in routine—like adjusting to daylight savings time—can affect mood, energy levels, and overall well-being. While it may seem like a simple shift, the loss (or gain) of an hour can throw off sleep patterns, increase stress, and even lead to feelings of anxiety or depression. If you’ve been feeling off balance, you’re not alone! Here are some important ways to help your mind and body adjust.

1. Protect Your Sleep

Sleep is one of the most critical factors in maintaining good mental health. Disruptions to your sleep schedule can increase irritability, fatigue, and difficulty concentrating. To ease the transition:

• Start adjusting your bedtime by 15-minute increments a few days before the time change.

• Keep a consistent sleep routine—wake up and go to bed at the same time each day.

• Limit screen time before bed, as blue light from devices can interfere with your body’s ability to produce melatonin.

2. Get Morning Sunlight

Exposure to natural light helps regulate your body’s internal clock, improving mood and energy. To help your body adjust:

• Spend at least 20–30 minutes outside in the morning.

• Open your curtains first thing in the morning to let in natural light.

• If natural light is limited, consider a light therapy lamp to mimic daylight exposure.

3. Reframe Negative Thoughts About the Time Change

Many people dread daylight savings time, focusing on how it will throw off their routine. However, your mindset plays a key role in how well you adjust. Instead of thinking, “This is going to mess up my whole schedule,” try shifting your perspective to, “It might take a few days, but my body will adapt.” Small mindset shifts can reduce stress and make the adjustment easier.

4. Maintain a Steady Routine

Even though the time shift can feel disruptive, keeping your daily schedule as consistent as possible can help your body and mind adapt more quickly. Try to:

• Stick to regular meal times, as this helps regulate your internal clock.

• Move your body—whether it’s a short walk, stretching, or exercise—to boost energy levels.

• Plan a relaxing nighttime routine to signal to your body that it’s time to wind down.

5. Manage Mood Changes with Self-Care

It’s common to feel more irritable, anxious, or down during the transition. To support your emotional well-being:

• Practice deep breathing or mindfulness exercises to reduce stress.

• Engage in relaxing activities like reading, journaling, or taking a warm bath.

• Check in with yourself—if you notice persistent low mood, fatigue, or anxiety, reach out for support.

Daylight savings time may disrupt your routine temporarily, but with small adjustments, you can minimize its impact on your mental health. Be patient with yourself, listen to your body, and give yourself grace during the transition.

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.

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.

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.

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.