Caring for Your Mind and Body Heart Health-Understanding the Connection

Heart Disease and Mental Health

While depression and anxiety do not likely directly cause cardiovascular disease, there is a mind-body connection. Research has shown that mental health has a physiologic effect on the body, including increased cardiac reactivity such as increased heart rate and blood pressure, reduced blood flow to the heart, and heightened levels of cortisol (a stress hormone).High blood pressure or hypertension is the leading cause of heart attacks and strokes. When stressed, the body releases adrenaline and cortisol to help us, but too much stress for too long, can lead to changes that effect heart health. With untreated or undertreated stress or anxiety, we may not be reaching for healthy foods and instead are reaching for foods or substances to self soothe that promote Diabetes, High Cholesterol, and Obesity-all of which lead to heart disease. Lack of motivation, sadness, and desire associated with depression may contribute to a sedentary lifestyle, inadequate self-care, and poor management of health issues-all of which can increase risk factors for the development of heart disease.

Research has shown that people with serious chronic mental illnesses such as Bipolar Disorder, Schizophrenia, and Schizoaffective Disorder die 10-20 years sooner than the general public and the leading cause of death was cardiac disease. Why? Risk factors for cardiovascular disease helped explain the reason as those with serious mental illnesses were more likely to be current smokers and to have obesity, diabetes or high blood pressure. In addition, many classes of medications used to treat chronic mental illnesses can contribute to weight gain, increased cholesterol, and blood sugar issues-segways to cardiovascular disease.

Takotsubo cardiomyopathy (broken-heart syndrome) is a real diagnosis. According to Harvard Health Publishing, “Takotsubo cardiomyopathy is a weakening of the left ventricle, the heart’s main pumping chamber, usually as the result of severe emotional or physical stress, such as a sudden illness, the loss of a loved one, a serious accident, or a natural disaster such as an earthquake. That’s why the condition is also called stress-induced cardiomyopathy or broken-heart syndrome. The main symptoms are chest pain and shortness of breath.” Research has shown that women experience broken-heart syndrome more than men. Yes, our bodies respond to stressors! The good news is that the associated cardiac changes usually resolve within a month or two following the stressor.

Lastly, it is important to know that up to 20% of people that have had a heart attack develop depression afterward. People suffering from depression after having a heart attack, stroke, or heart failure have a lower chance of recovery and a higher risk of death than people without depression. This underscores the need to have both the resultant depression and heart disease treated to promote a better outcome.

How can you improve your heart health and mental health?

Though not exhaustive, check out the list below:

1. Get your depression, anxiety, trauma, and grief evaluated and treated by a licensed mental health professional.

2. Learn and practice stress management strategies (progressive relaxation, meditation, breath work, yoga, hobbies, connecting with spirituality, music, etc.)

3. Address your health risk factors (diabetes, obesity, high blood pressure, tobacco, and alcohol usage). Become proactive vs. reactive about your health.

4. Eat healthfully. Consult with a licensed registered dietician if needed.

5. See your primary care medical professional annually and find out your numbers (blood pressure, glucose, cholesterol, etc.).

6. Take all your medications as prescribed by your physician(s). Don’t try to be your own doctor, and don’t rely on Dr. Google.

7. Get good sleep (7-9 hours every night). If you are overweight or obese, sleep apnea should be evaluated and treated.

8. Become more physically active. Exercise works as well as Prozac in relieving depression. Get the support of a certified personal trainer if needed.

9. Connect with your family and friends.

10. Make small lifestyle changes and habits one at a time. (Atomic Habits is a great book.)

11. Identify and deal with negative self-talk, excuses, rationalizations, self-defeating habits, and behaviors contributing to undesirable mental health and health outcomes.

12. Practice self-compassion and self-kindness. Remember-Rome was not built in a day!

Heart Disease and Nutrition

Your heart is an amazing organ and is responsible for pumping 2000 gallons of oxygenated blood throughout your entire body every day and beats 72 times a minute. Getting plenty of water (64+ ounces daily) is extremely important to remain hydrated. Dehydration will impede your blood flow and can make your heart have to work much harder at pumping the blood. Exercise daily is essential in maintaining the oxygen in your blood which will reach your brain and help you think more clearly. Not enough oxygen to the brain leads to what we call mental fog and fatigue. The heart can cause us to experience profound feelings. Research suggests that the heart is a sensory system, able to learn, make decisions, and is highly perceptive, but it maybe a very clever data and processing center as well.

Nutrition and exercise play big roles in heart health. Fatty liver disease can be a precursor to heart disease so maintaining a healthy weight by making good food decisions and moving the body daily to prevent fatty liver disease and have a healthy heart go hand in hand. When your liver is not functioning well it causes 500 biological functions to be thwarted, heart functions included. The portal vein brings in nutrient-rich blood from the digestive system and then the hepatic artery carries oxygenated blood from the heart.

1. Making healthy food decisions means including healthy fats into the food plan such as olive/avocado oils, avocados, nuts, seeds, nut butter, fatty fish, seeds, and ground flaxseed and chia seeds which are all great choices to increase the omega 3 fats. Increasing omega-3 fats will help reduce inflammation and total cholesterol.

2. Decreasing intakes of saturated fat by removing butter and replacing it with nut oils like olive and avocado.

3. Purchasing leaner meats (85-97%), and consuming light and low-fat condiments and dairy products.

4. Increasing meals with fish especially wild-caught fatty fish like salmon, mackerel, and sardines.

5. Adding a daily vegetarian meal containing, beans, soybeans, and or lentils.

6. Lowering egg yolks to 5 a week. Egg whites can be much higher as the saturated fat and vitamin A are in the yolk and the protein is in the white part of the egg.

7. Increasing fresh and frozen fruits and vegetable servings per day.

8. Utilizing whole grain high fiber starch/grain products will increase daily fiber intake to also help lower cholesterol and provide other health benefits such as decreasing constipation, cancer prevention, and so on.

9. The two most important things to do to lower cholesterol are to decrease sweets/sugar and simple carbohydrates such as white, bread, pasta, rice, white rolls, chips, candy, cake, and ice cream and limit drinking alcohol.

10. Finally, purposeful exercise is at least 150-300 minutes a week of moderate cardiovascular activity such as; brisk walking, elliptical machines, biking, swimming, or 75-150 minutes of vigorous activity that is more high intensity like HIIT training and running.

We have many things we can do with our lifestyles to combat heart disease and turn down the expression of those heart disease genes to have better long-term outcomes.

In-Person Therapy and Digital Therapy - which one is better for YOU?

Throughout the pandemic, each of us was forced to adjust fast to surviving with an unseen enemy while also attempting to comprehend how to protect ourselves through the adoption of different ways of life and different routines each day. This led to an increasing need for Digital counseling services (AKA Telehealth or Teletherapy). 

Since COVID-19, more and more people are turning to therapy. You might be curious about how typical In-person therapy sessions differ from Virtual Therapy Sessions. 

Here is everything you need to know about therapy and the perks of in-person and digital counseling. Then, you can choose which suits you best. 

What is therapy? 

Therapy is specialized treatment in which a single person, a couple, or a family meets with a qualified professional therapist to discuss the challenges and difficulties they are encountering. Therapy is private, without value judgments, and always under client-patient confidentiality. 

People seeking counseling may have the chance to communicate their thoughts and feelings, validate those thoughts, and broaden their understanding of their experiences and the world around them. 

People who seek counseling may find that it assists them in gaining insight into various difficulties. People will choose the intended results and goals for therapy with the assistance of their therapist, and they will work toward accomplishing these objectives. 

Why Do You Need Therapy? 

Individuals, families, and entire communities may all benefit tremendously from the guidance and support found in professional counseling services. The Counseling Center for Change assists people in coping with challenging aspects of life, including the passing of a beloved one, the dissolution of a marriage, the onset of a natural disaster, the pressures of academic life, and the loss of employment-to name but a few. 

It offers strategies and perspectives that may utilize the management of mental health conditions such as Anxiety, Depression, ADHD, PTSD, and more. In the end, therapy helps people work through mental health issues and enables the ability to lead healthy and meaningful lives. 

In-Person Therapy vs. Digital Telehealth Therapy  

The following points can help you decide between Digital Telehealth Counseling and In-Person Counseling. 

In-Person Therapy 

The primary distinction between online and traditional face-to-face therapy is the mode of communication utilized. In-person sessions are those that take place in the workplace of the therapist, in which you and your therapist may communicate directly with one another. This makes it easier to understand body language and other forms of nonverbal communication. 

Traditional therapy, sometimes known as talk therapy, is a form of mental health care that involves engaging in direct conversation with a trained professional therapist. Weekly sessions are generally scheduled for 30 minutes to 1 hour in a neutral environment. 

Advantages of In-Person Counseling 

The following are some of the reasons why you might find face-to-face counseling more appealing: 

Trust: Trust is essential to the therapeutic connection, but it can be more challenging to establish this quality virtually. 

Focus: Some people find that they are better able to concentrate at their therapist’s office, where they are free from the distractions of both their job and home. 

Coverage Under Insurance: In-person treatment is most likely to be covered by insurance than its virtual counterpart, internet counseling. Regardless of the circumstances, it is critical to have a solid grasp of the insurance coverage & be conscious of any out-of-pocket expenses. 

Absence of Dependence on Technology: When you go to therapy in person, you won't have to be concerned about how technology may impact your session. 

It is also essential to remember that treating some mental health illnesses in a digital environment may not be possible. Therefore, getting immediate therapy for any new or complicated symptoms is important. 

Is In-Person counseling right for you? 

In-person treatment may be the best option for individuals with serious mental illness or those more likely to respond favorably in more personal settings. But, again, your choices and the situation’s specifics are the deciding factors here. You can go out of the house and interact with someone else when you see a counselor in person. It is possible to be surprised by how beneficial a change of environment may be. 

It has been demonstrated that face-to-face and talk therapy are effective methods for assisting patients suffering from a range of mental diseases. It is helpful in the majority of situations, even more so than antidepressants by themselves. Before beginning or discontinuing any drug, you should always make an appointment with your primary care physician or psychiatrist. The severity of the patient’s mental health problem is inversely proportional to the likelihood that in-person therapy will be required. 

You require a prompt answer when you find yourself in a precarious situation. However, you may only be able to hold out once you receive a text from the therapist. In addition, the mental health specialist may not be capable of determining how desperate you are simply by looking at you from a distance. 

Digital Telehealth Counseling 

Online counseling, like traditional therapy that takes place in person, is a mental health treatment service delivered through internet media such as mobile apps, conference video calls, email, text messages, or any other platform where a discussion can occur virtually. Online counseling is similar to traditional therapy that takes place in person. 

Advantages of Digital Counseling 

The use of online treatment has various benefits, including the following: 

Convenience: Participate in treatment whenever and wherever you like. 

Accessibility: People who cannot leave their houses or survive in distant places where it is difficult to receive treatment of adequate quality may discover that teletherapy is a perfect alternative. 

Cost: The associated costs, such as gas or childcare, may be avoided when patients participate in online therapy. 

Reduced social anxiety: People can engage in treatment in the comfort of their own homes, where they might feel more at ease addressing issues related to their mental health. 

Many people prefer teletherapy for many reasons, including its accessibility and convenience. It is simple to take part in therapy no matter where you are as long as you have access to a phone, tablet or a computer. You are not required to skip your session even if you are going to be out of town (this is not true as they can only be seen in the state where they reside and where the therapist is licensed.) 

People who are confined owing to COVID-19 cannot leave their homes or reside in areas with few treatment services. However, they can continue their therapy because of the availability of teletherapy, thanks to technological advancements. 

People can also see counselors who don't reside within a reasonable driving distance when they use online therapy. The regulations governing licensing in each state are different, but in most situations, you will be able to get treatment from a practitioner who is registered in the state in which you currently reside. 

Is Digital counseling right for you? 

Digital counseling is an exceptionally efficient and effective solution to overcome some of these primary barriers. Individuals who participate in online therapy can speak with their therapist from any location, provided they have access to the internet. 

People whose mental health illnesses are not severe may benefit significantly from Digital counseling, which has been demonstrated to be just as effective as traditional face-to-face therapy for treating various psychological issues. 

Clients can conduct sessions with their therapists without ever having to leave the comfort of their homes when they get services over the internet. In addition, it is much less challenging to meet with the therapist online using your laptop and iPad than driving during rush hour, sitting in the waiting area, and then fighting more traffic on the way back home just after the session. 

People who reside in distant areas or rural settings may need help gaining access to good quality mental health care. These patients, who otherwise would not have access to excellent therapists with a wide range of clinical expertise, can now obtain highly individualized treatment programs for their health thanks to the advent of virtual therapy. 

In-person or digital therapy is a personal choice that can be planned together with your therapist. Patients new to therapy may consider a hybrid model treatment that includes a variety of in-person and digital to see which works best for them. 

In some cases, both in-person and virtual therapy can be utilized depending on the treatment plan at different points in time during the therapy. Some therapists prefer to do the initial evaluation in person and if deemed appropriate, Telehealth sessions may follow. Some therapists do not provide Teletherapy and are strictly in-person. Be sure to ask your therapist, ideally before the first meeting so you can know what to expect and you can you plan accordingly. 

How to Maintain Mental Health during the Holidays

Caring for Your Mental Health During the Holidays 

Holidays have several mental health effects. Some individuals look forward to the holidays with excitement, while others detest them. While some individuals report feeling happier and more upbeat around the holidays, others experience the opposite. However, most of us are really in the middle. Certain parts of the holidays are excellent for our mental health, but others can be detrimental. 

Let's discuss the negative effects of holidays on mental health and tips to cope with them. 

Why Do the Holidays Seem to Have Such a Deep Impact on Our Mental Health? 

Anything that takes place in your life can affect your mental health. For example, a sad event, such as the loss of a loved one, or a happy one, such as being promoted at work, may affect it. 

However, for anything to affect your mental health, it does not necessarily require a personal experience; the items in your surroundings are also a potential source of such an effect. 

Negative Effects of Holidays on our Mental Health and Tips to Cope with them 

1. The Feeling of the Holidays 

As we get towards December, it is common practice to ask individuals to show "the Christmas spirit." However, others who say they are in "the holiday spirit" are filled with cheer and contentment at this time of year, and they share these emotions with those around them. 

For some people, this may be a good thing, and if the only thing looking at Christmas lights or drinking eggnog does make them feel better, then that's fantastic. However, if you aren't experiencing the emotions that the holiday says you should be feeling, it may negatively impact your mental well-being. 

A person experiencing a downturn in their mood is pressured by society to be happy during a specific time of the year. This is especially true if the individual is already struggling with a mental illness, loss, or another personal challenge.  

If you feel that the pressure to get into "the Christmas spirit" is having a detrimental impact on mental health, the following is something you may try: 

• Remember that you are not obligated to feel joy all the time or even at specific periods during the day. 

• Keep in mind that Christmas and New Year’s Day are actually each just one day. 

• Recognize the true sensations you are experiencing. Doing this helps you let go of them. 

• Steer clear of substances like alcohol and drugs to avoid making things even more difficult for yourself in the long term. 

• Put yourself in the company of individuals who can empathize with what you're going through or who can appreciate how you're feeling no matter the circumstance.  The worst thing you can do is isolate yourself from other people. 

• Practice self-compassion and self-care (get enough sleep, eat nutritious foods, exercise, meditate/pray, have realistic expectations, avoid perfectionism and procrastination, talk to yourself the way you would a dear friend, listen to music, read a good book, etc.) 

Gift-Giving

During the holiday season, exchanging presents may be a wonderful tradition. Gift-giving and receiving may positively impact a person's mental health. However, it is only the case for some individuals. 

If, for example, you don't want to participate in gift-giving because you don't have enough money, then seeing other people join in it might make you feel extremely depressed and helpless. But, on the other hand, the Christmas tree may be piled high with presents, which may bring tremendous delight to some people or bring them great sadness if they cannot join in the festivities for any reason.  

If the act of gift-giving leaves you feeling depressed or stressed, try these ideas instead: 

• Give just what you can. That may mean adhering to a tight budget, or it could mean coming up with some inventive solutions. If it requires the preparation of cookies, then excellent. If it requires you to make a card and include a specific poem inside, that would be fantastic. Presents don't need to be tangible items; after all, most of us already have more than enough stuff. 

This is because, during the holidays, many places and events usually open and frequented by us close so that individuals may enjoy time with their families. Although this has beneficial effects on the mental well-being of many, it may cause isolation for those who do not have a family to spend time with. You may feel entirely alone if you only have opportunities to communicate with others at your pottery class and that class is canceled. 

Similarly, you may feel quite alone if you don't have any family of your own and all your pals leave town for the holidays. Feelings of isolation and loneliness are detrimental to mental health and may exacerbate preexisting conditions. In addition, those who struggle with mental health issues, such as depression or anxiety, may find it challenging to seek out in such a setting.

Engage others in the process you want to use to hand out presents. You and your family may agree on a "Secret Santa" event, in which each individual buys only one gift for another family member to prevent anybody from going overboard. 

• Keep in mind that the gift of your time is highly valued. If you cannot provide anything tangible, you may always give of yourself. You may offer to prepare supper, assist with cleaning, or look after the children the following year. 

Isolation and loneliness 

While some individuals look forward to and thrive in the Christmas season's abundance of social opportunities, others find the season a painful exercise in isolation. 

If feelings of isolation and loneliness take a toll on your mental health over the holidays, consider these steps: 

• Make preparations in advance. Determine in advance what other people will be doing so you can prepare for periods when you will be alone. 

• Try connecting with others online if you can't be with them in person. While nothing beats physically being with someone, sometimes a quick online video chat is all it takes to remember the bonds you have. There are also the possibilities of texting, calling, or sending Christmas cards. 

• It's better to ask for help before you need it. You could ask for help early to get people on board with sending Christmas cards in your support. Video chats should be scheduled in advance, preferably before things become hectic. 

• Get out and mingle with strangers. You may, for instance, spend some of your time volunteering at a local charity. That's an excellent way to start talking to people. 

Taking Part in Festive Events 

Unsurprisingly, celebrations are planned for every holiday. Huge feasts, parties, exchanging presents, and other events are commonplace during holiday celebrations. 

The anticipation of Thanksgiving dinner and Christmas morning presents is enough to put a grin on many faces. The holidays have a beneficial influence on one's state of mind. Regrettably, though, not everyone shares that view. 

The pressure to participate may harm the mental health of those who prefer not to attend holiday events owing to unpleasant memories, social anxiety, or simply simple choice. 

Try this alternative if you don't feel like joining in on all the holiday gatherings: 

• If you're feeling overwhelmed, try drawing boundaries and going to the things you're interested in. You may, for instance, forego going out and instead spend time with family over a turkey supper. If nothing piques your interest, make alternate plans to do something you'll appreciate. 

• If you're not feeling the traditional Christmas activities, brainstorm some alternatives. Instead of visiting relatives, you may devote some of your time to helping others. 

• Remember to schedule some time for your self-care. Being well-rested and at peace with oneself will make participating in activities much simpler and more pleasurable. 

• Schedule an additional treatment session with your therapist to help you deal with your worries. Anxiety during a holiday gathering may be challenging, but a therapist can help you develop strategies for doing so and be there for you when you need it. 

Take charge of the holidays 

Don't let the upcoming holidays get you down. Instead, take precautions and prepare ahead of time to deal with stress, sadness, and grief that can coincide with the holidays.  Be proactive!  Discover what stresses you out around the holidays and what you can do about it.  You may have a happy and peaceful Christmas season with just a little preparation and planning. 

Does Daylight Savings Time make you SAD?

Fall & Winter Are Coming!  So is SAD for some    people.  Let’s get prepared by learning about it!

Does Daylight Savings Time make you SAD?

The majority of the US observes daylight saving time. Every year, starting on the 2nd Sunday of March, clocks are advanced by one hour. Then, they are reset to normal on the 1st Sunday of November. 

Since its implementation by Congress around 1918, daylight saving time has been a source of contention. Some say that it cuts energy usage while also improving the economy. Others argue that there may be health and safety concerns, such as a higher risk of heart problems or road accidents.

However, one developing issue is its impact on mood disorders such as Seasonal Depression.

What is Seasonal Affective Disorder (SAD)

As the seasons change and the days get shortened and darker, many people experience seasonal affective disorder (SAD). This is because reduced exposure to sunlight disturbs our circadian cycles, resulting in a dip in serotonin and a surge in melatonin, which may contribute to tiredness and despair.

 This is a distinct mood disorder since the weather and place cause it. The frequency of seasonal affective disorder is relatively low in southern states but much more significant in northern ones such as Alaska. This is because we rely on sunshine for physical and emotional wellness.

Seasonal affective disorder is a mood illness that happens particularly during certain times of the year.

Seasonal depression is more frequent in the autumn and winter months. However, some people experience seasonal depression throughout the summer and spring seasons.

Seasonal depression leads to symptoms such as:

• Sadness or depression

• Losing interest in previously loved activities, eating more, particularly carbs

• Sleeping excessively

• Feeling tired or feeling exhausted

• Feeling restless or slowed down

• Feeling guilty or useless

• Having difficulty making choices or focusing

• Contemplating death or suicide

Seasonal sad people tend to follow the same pattern year after year, feeling depressed in the autumn and winter or even spring and summer but feeling OK the rest of the year.

If you've had this trend for at least two years, you may suffer from seasonal depression.

Unsure if you may have SAD?  Check out the SAD Calendar attached to track for yourself.

What factors contribute to Seasonal Affective Disorder (SAD)?

Our bodies contain an internal clock, or circadian, that alternates between periods of sleep and alertness throughout the day.

Our exposure to sunshine establishes our internal clock. When light reaches our eyes, it signals our brain that it is time to get up. When it becomes dark outside, our brain receives a chemical signal that it's time to sleep.

Our biological clock may get interrupted throughout the autumn and winter months owing to a lack of exposure to sunshine. This might result in the symptoms of seasonal depression.

Some recommendations provided by Timmons-Mitchell and Hoffmann that may help you lower your risk of seasonal depression include:

• Start your therapy early. Light treatment may both cure and ward against seasonal depression. Use it before any symptoms show up.

• When most susceptible to depression, try to schedule your trip to a place with more sunshine. Individuals often go to brighter regions, like the French Riviera, to cure seasonal depression in certain nations, like Norway, where it is widespread. Snowbirds flock to Florida in the wintertime for this reason.

• Walk outside in the early morning sunshine. A practical substitute for light treatment is to spend at least an hour outside in the sunshine.

• Get your vitamin levels checked-especially Vitamins B and D. Proper supplementation of these vitamins can make a big difference!

• Never be embarrassed to ask for assistance if you need it. You shouldn't be ashamed of or scared to discuss SAD with your peers, family, and PCP since many individuals experience it.

• Get some counseling or therapy if needed for professional support.

• Make sure that you are eating well balanced diet that includes whole grains, good fats (omega 3’s), lean protein, non-starch vegetables and whole fruits.

The effects of Daylight Saving Time on Mental Health

According to a statement published by the American Academy of Sleep Medicine, both the entry and exit from DST have been linked to sleep disruption, mental disorders, and suicide.

For instance, 2017 research examined over 185,000 hospital encounters with depression. It showed that the change from Daylight Saving Time to Standard Time increased the rate of hospital visits for depression by 11%. According to the research, this may be because people are upset over an earlier sunset.

According to Dr. Merrill, who also notes that the time change might worsen or increase cases of seasonal affective disorder, "this shift in time can provoke an episode of sadness or anxiety, especially for persons sensitive to being anxious or depressed" (SAD). The National Institute of Mental Health describes SAD as a seasonal form of sadness that might correspond with the shortening of the days.

This week's end of daylight-saving time may cause any sleep issues or mood changes you've experienced, so you should be on the watch for SAD. A kind of seasonal sadness that mainly manifests in the winter is known as a seasonal affective disorder, or SAD. People may feel a change in their circadian rhythms when the seasons change, and SAD has been related to brain imbalances brought on by less sunshine and shorter daylight hours. Find out more about the causes, symptoms, and treatments of SAD.

The good news is that there are two first-line SAD treatments: cognitive-behavioral therapy and light therapy, which have been demonstrated to be equally effective in reducing SAD symptoms. CBT is a treatment that has been modified to treat SAD patients. CBT is intended to assist individuals in learning to deal with it.

A local resource with 30+ years of experience where light boxes can be purchased is The Sunbox Company on 201 Broadway Street, Suite B, Frederick, MD 21701. www.sunbox.com.

Amazon.com is another resource where light boxes may be purchased.

LEARN MORE:

https://www.nimh.nih.gov/sites/default/files/documents/health/publications/seasonal-affective-disorder/seasonal-affective-disorder.pdf

Your Weight AND Your Mental Health- Pills, Diets, Surgeries Won’t give you SKILLS

Your Weight AND Your Mental Health- Pills, Diets, Surgeries Won’t give you SKILLS

Losing weight is a mind game. The body follows mind-no ifs, ands, or buts! I have been a Mental Health professional since 1988 and specialize in helping people with obesity using Cognitive Behavioral Therapy and related approaches. I don’t treat eating disorders; I treat people that struggle with obesity. 

I see the impact that obesity has on people-Mind/Body/Spirit. The list is long, and maybe you can identify with some of these, if not many of them:

• Physical Health and Mortality Issues (High Blood pressure, Diabetes, Cancer, Chronic Pain, mobility issues, Sleep Apnea, gastrointestinal problems, Inflammation everywhere, Type 3 DM- Alzheimer’s Disease?)

• Depression and Anxiety

• Yo-Yo Dieting, Diet pills, Surgery procedures

• Social Isolation

• Social Anxiety

• Disordered Eating Behaviors

• Poor self-esteem and confidence

• Substance Abuse (alcohol, drugs, prescription medications)

• Addictive Behaviors (excessive shopping, gambling, sexual addictions, binge eating)

• Relationship issues

• Sexuality Health (impacted by poor body image, medication side effects, social anxiety, health issues)

• Occupational Impact and choices

• Quality of Life (impacted by chronic disease, mobility issues, ability to do activities of daily living, as well as recreational activities, are limited)

• Suicidality

• Feeling spiritually defeated

Mental Health professionals use many different therapeutic strategies to help people struggling with obesity. While I work with clients one-on-one in Maryland, where I am licensed, I have found it more beneficial to work with clients in groups using Cognitive Behavioral Therapy (CBT) methods and resources. Why groups? Because you realize that you are not alone and you can support each other through the process of making mind and body changes as you practice what you learn in the CBT group. Have you ever heard that it takes one to know one? I believe that is 100% true!

I teach effective and powerful CBT group programs over ZOOM, which empower clients to harness the mind to achieve their end goals. Some of my FAVORITE CBT groups for weight loss that I have been doing for many years are: 

11 Weeks to Self Esteem, The Beck Diet Solution, and Food Addiction. The latter 2 groups I do with a Dietician. Clients love our engaging, no-judgment zone, confidential online groups. 

Remember-YOU ARE NOT ALONE! You just need to learn WHAT to effectively do about it, and we believe you can.

Stay tuned for the next post on HOW the 11 Weeks to Self Esteem program is spot on for helping people with obesity issues-Surgery or not. Check out Kristen’s YouTube video about her experience doing the 11 Weeks to Self Esteem Program. https://youtu.be/xYuCz4QxXs0

What is Anxiety/Depression Here is are need to know?

What is Anxiety/Depression Here is are need to know?

As a result of feeling nervous, your body goes into overdrive, searching for potential danger and triggering your fight and flight reflexes. Because of this, some of the most typical signs and symptoms of anxiety include trembling, restlessness, or tenseness. Apprehension, fear, or dread.

In the United States, depression and anxiety are the most frequent and ubiquitous mental illnesses. For more least two weeks, a person has depression if they have persistent sadness, hopelessness, apathy, or uninterest in everyday activities.

What's the Connection between Anxiety and Depression?

Anxiety is much more closely linked than you would imagine, even though they are often opposites. Anxiety is common in people with depression, and it may even lead to panic episodes.

A person with anxiety disorder suffers from symptoms beyond usual apprehensions and worries. Their ability to inflict a sense of dread on something that most people wouldn't even consider is astounding. When it comes to their thoughts, many people with anxiety disorders know they're unreasonable. However, they are unable to stop them. They are haunted by feelings of inadequacy. Depression may be triggered by feelings of angst.

What Are the Common Causes of Anxiety and Depression?

There is no way out, explains LCSW and therapist Sally R. Connolly. When you're nervous, you tend to constantly think about an issue or a concern. You feel sorry for yourself. Afterward, you'll feel like a failure. Depression sets in."

Anxiety and depression have a tangled connection. Having an anxiety problem increases the risk of developing depressive symptoms. In addition to significant depression, anxiety disorders affect over half of all people.

Anxiety and worry are everyday experiences for those suffering from depression. Unfortunately, in many cases, anxiety comes before depression and vice versa.

Depression is more likely to strike those suffering from a mental illness such as post-traumatic stress disorder (PTSD).

A person's struggle with one of these illnesses is often rooted in a genetic predisposition. Anxiety disorders seem to be more susceptible to this than depression. Those folks "simply worry and pass it on," says Connolly.

What are the Causes of Anxiety?

The fight-or-flight area in these people's brains is triggered even when there is no genuine danger, only partially understood today. Constant anxiousness is like being pursued by an ominous predator that you can't see. The fear of being at risk will always be present.

It's natural to feel a little nervous from time to time. Individuals often feel apprehensive, whether it's a quarrel in a relationship, an issue at work, an upcoming exam, or a crucial choice. On the other hand, anxiety disorders are characterized by a long-term state of concern or dread. Anxiety will not go away for persons with an anxiety condition. Over time, it might get so bad that it interferes with their everyday lives.

What are the Causes of Depression?

According to current studies, a mix of genetic, biochemical, environmental, and psychological variables have been linked to depression. Adulthood is the most common period in which it occurs. A more common symptom of depression than a depressed mood is irritability, as it does with many forms of anxiety.

By the time one is an adult, depression usually manifests as feelings of hopelessness, despair, and rage. Low energy makes it difficult for those who suffer from it to keep up with the day-to-day responsibilities and connections that are so important in life.

Anxiety disorders may lead to depression if they are not addressed.

Depression and anxiety are often brought on by the same things:

It's not uncommon for depression and anxiety problems to coexist. Some of the underlying causes might be related to a person's diet, mental health, physical well-being, emotional well-being, the environment, society, or spiritual beliefs.

Anxious and depressed guy resting against a wall in his apartment.

Are you experiencing any of these signs and symptoms?

It's not unusual for persons with depression to suffer from anxiety, including symptoms like irritability and insomnia. Anxious persons might also suffer depression, fatigue, and a general lack of enthusiasm for life.

People who suffer from depression or anxiety might experience various symptoms, from moderate anxiety and depression to severe anxiety attacks and severe sadness. When it comes to the severity of symptoms, they might also change.

What about anxiety and depression treatments?

When it comes to anxiety, there is a range of therapies and coping mechanisms that may be used to alleviate symptoms. Health-promoting lifestyle modifications, evidence-based holistic treatments, healing practices, and mainstream interventions like psychosocial therapy and the prudent use of prescription medicine.

Depression and anxiety have specific therapies in common, so it's good to brush up on your knowledge of both.

How you may begin to cope with anxiety and sadness in a healthy way:

To help reduce your anxiety and despair, here are some tips on how to take better care of your brain and body. However, be careful to review all of your therapy choices before making a decision, as given below:

• AlphaStim - a non-medication way to relieve your stress, anxiety, and depression

• Relax your body and mind by breathing slowly and deeply.

• Activate your body!

• Spend time in nature.

• Make sure you're getting enough sleep to recharge your energy.

• Spend time with people who are supportive of you.

• Be tolerant of blemishes

• Drink plenty of water and eat healthful meals.

• Take frequent time for personal practice or sit/move meditation.

• Forgiveness takes practice.

• Gratitude is a daily practice.

Are there any standard treatment methods for this dual diagnosis?

Anxiety and depression should be treated together, according to scientific evidence.

The following are some tried-and-true methods for dealing with these two problems at the same time:

• People with both of these diseases may benefit from cognitive behavioral therapy. Anxiety disorders and depression may be treated by identifying and addressing the fundamental causes of the problem. Patients learn to take emotional control and their lives once they are exposed.

• Both diseases may be treated with antidepressant medication and cognitive-behavioral therapy.

There are new antidepressant medications with fewer adverse effects than their predecessors, serotonin-norepinephrine reuptake inhibitors.

• Both illnesses benefit significantly from regular physical activity. Feel-good chemicals are released into the body as a result of physical exercise. This promotes a sense of calm and well-being.

• Meditation or mindfulness are standard methods of relaxation. Both illnesses and quality of life may benefit from using these strategies.

THE COUNSELING CENTER FOR CHANGE INTENDS FOR THIS INFORMATION FROM THIS ARTICLE TO HELP USERS LEARN ABOUT DEPRESSION AND ANXIETY. IT IS PROVIDED FOR INFORMATIONAL AND REFERRAL PURPOSES ONLY. THE ARTICLE SHOULD NOT BE USED AS A SUBSTITUTE FOR MEDICAL ADVICE, COUNSELING, OR OTHER HEALTH-RELATED SERVICES OR AS A REPLACEMENT FOR THE SERVICES OF A TRAINED MEDICAL OR MENTAL HEALTH PROFESSIONAL. FOR MEDICAL OR MENTAL HEALTH ADVICE, SERVICES, AND TREATMENT, CONSULT YOUR PRIMARY CARE PHYSICIAN OR A QUALIFIED MENTAL HEALTH CARE PROFESSIONAL.

PLEASE REACH OUT TO US IF YOU HAVE ANY QUESTIONS OR WOULD LIKE TO SCHEDULE A CONSULTATION.

Best tips for suicide prevention – Here is all you need to know

Best Tips for Suicide Prevention – Here is all you need to know

People who are suicidal in the vast majority of situations are coping with depression that will eventually improve if they get the support they require. Family and friends may do a lot to aid those sad or considering suicide while they wait for help.

Do you know someone who may be at risk?

Teenagers & young adults have thought of suicide in the last year. One of them may be familiar to you since so many individuals. Your friend or classmate; a member of your sports organization, dance class, or theater group; a member of your community center, chapel, or place of worship; or someone you know from social media sites such as Facebook, Twitter, Snapchat, or online multiplayer games could be the person you're talking about. Identifying someone who is in danger may be done by anybody. In many cases, a concerned family member or friend is the first one to notice if anything is amiss.

Observe the Symptoms

Detecting the warning indicators of suicidal behavior is the first step toward prevention.

• Mood swings of the extreme kind

• Disillusionment with the future

• donating one's belongings

• Losing interest in the things you used to like

• Discussing suicide or death

• Having to say farewell to loved ones

• Suggesting that they really are a burden on you

• Withdrawal from close relatives and friends

Any attempt or threat of suicide should be regarded very seriously. Suicide Prevention Helpline recommends the following strategies for preventing suicide.

Don't Ignore Their Emotions

Although you may believe their difficulties aren't severe enough to justify suicidal thoughts or actions, what counts is how painful they think they are. If it is essential to them, suicide may seem to be a viable alternative in their minds. Listen without passing judgment on what they're saying. Don't brush off their feelings or experiences.

Above all, don't dismiss suicide attempt talk or threats. If someone makes statements that imply that they are despondent or contemplating suicide, you should take them seriously.

Consider suicide to be a cry for help.

Even when someone tries suicide, it does not always indicate that they wish to die. Instead, it is a sign that they are experiencing severe emotional distress and are unsure of coping with it effectively. Suicide has begun to seem like their only alternative for escaping a circumstance that they are ill-equipped to deal with on their own. If they were still alive, however, they may be urgently seeking an alternative to death, and that attempted suicide is their way to reach out and express their need for assistance.

Be an Active Listener

Talking with a supportive friend and unburdening yourself from your problems may go a long way toward alleviating the intolerable build-up of stress that might lead to attempted suicide.

Being a great listener does not need the acquisition of any unique abilities. Be patient and tolerant, but avoid engaging in a heated debate or offering simple answers to the problem at hand.

It's best to avoid remarks like "Have you attempted X, Y, or Z?" or anything that focuses on fast "solutions." Such efforts may come off as insensitive and minimize the difficulties that a person is through in their life. Simply being there and demonstrating your concern is sufficient.

Advising Them to Seek Assistance

Even though some suicides seem to have occurred out of nowhere, it is quite probable that the individual had already been depressed for an extended period prior to taking their own life. Therefore, to avoid suicide, it is essential to seek professional help when you see indicators of depressive symptoms.

When we work together to remove the stigma associated with depression and encourage those suffering to get assistance as soon as they can, we can save more lives because the issue is addressed before it becomes too severe.

Inquire about their suicidal thoughts

While you may be frightened of giving people ideas by bringing up the subject of suicide, the truth is that such thoughts and sentiments occur regardless of what one says. By bringing up the issue, you are effectively giving people an opportunity to set up with you & allow you to assist them.

Don't Leave Them on Their Own

Do not let them alone if they appear to be at immediate risk of harming themselves. Take precautions to keep them away from every weapon or medicine they may use to harm themselves.

Encourage them to seek the services of a professional

Encourage them to set up an appointment with such a psychological health professional, even if it takes time and patience. Then, once they have scheduled an appointment, stay in touch with them to urge them to keep their appointments and follow through with their treatment plans.

Also available for more information are mental health groups, which may be contacted directly.

Recognize that secrets may be lethal.

If someone begs you not to tell anybody, you may have to breach your commitment to assisting them. It is better to keep your family member or close friend alive, even if they are upset with you, than to honor a commitment that leads to their ending their own life.

The Counseling Center for Change intends for this information from this article to help users learn about suicide and suicide prevention. It is provided for informational and referral purposes only. The article should NOT be used as a substitute for medical advice, counseling, or other health-related services or as a replacement for the services of a trained medical or mental health professional. For medical or mental health advice, services, and treatment, consult your primary care physician or a qualified mental health care professional.

If you or someone you know is experiencing suicidal thoughts or a crisis, please reach out us during normal business hours. For immediate assistances, please call 911 or the Suicide Prevention Lifeline at 800-273-8255. These services are free and confidential.

11-Weeks to Self-Esteem - Transforming Self-Esteem Abroad via Zoom

Transforming Self-Esteem Abroad via Zoom

The 11-Weeks to Self-Esteem Support Group has expanded not only throughout the United States, but the program has touched various countries, including the United Kingdom and Switzerland. It was not long after The Counseling Center for Change’s owner, Dawn O’Meally sat down in an interview with Dr. David Burns and his podcast Feeling Good, when O’Meally wanted to expand the program’s horizons and expand the program outside of the United States—so she did.

Facilitating the program via Zoom during Covid-19, which many would agree to be the peak of the mental health crisis. Dawn began her networking and began her program in the UK and Switzerland, which proved to be so impactful for the UK group that Dawn set out to meet the associate facilitator and graduates from the course.

Continue reading to learn about Dawn’s experience to meet the group from the UK.

Where do I begin - I never imagined I would fly across the pond to England to celebrate one of my 11 Weeks to Self Esteem group graduation that I had previously only done in my office in Westminster, Maryland, for the past 22 years!

It was a fantastic experience to finally meet the women in person from the UK Manchester Women's Empowerment Group (EW) on April 9, 2022, who participated in my Zoom group psychoeducational program-11 Weeks to Self Esteem!  

The group of women I met up with in the UK was started by Rokhsareh Vahid "Roxy." Roxy created the EW Group in June 2021 through MeetUp. It has grown to over 1200 women and recently became a non-profit organization. Roxy's passion is about "learning and helping women to live their best life, reach their highest potential through self-development resources, and where empowered women empower each other". Credit to Roxy for spearheading bringing women together and being a shining light to them, having risen above her own past traumas and now wanting to give back and help women empower each other.  

Roxy learned about my program while searching for a self-esteem resource to bring to the women in her EW group as part of the self-development learning track she wanted to incorporate. She came across me via the podcast I had done with Dr. David Burns about my 11 Weeks to Self Esteem Program last year.

Our connection was instant the first time we spoke -her why's and my why's were in sync, and it was a perfect match! So I offered to help support her mission by providing my 11 Weeks to Self Esteem course to EW members via Zoom. So far, the course has been completed 2x by amazing women wanting to learn tools, strategies, and methods to defeat Depression, Anxiety, Stress, Perfectionism, Procrastination, Stinkin Thinkin, and so much more. Their outcomes have been measurable, mind-blowing, and life-changing, so I was super excited to FINALLY meet these incredible women, and their leader, in person!

The first group completed the online course in early December 2020, and I had planned to travel to the UK to celebrate with them in person, but the Covid restrictions became extreme, so alas, I had to cancel the planned trip. It was unbearable to do so, but I was determined to reschedule the trip and decided to make lemonade out of lemons. We decided we would celebrate with not just the first group but both groups together that had completed my 11 Weeks to Self Esteem Program. The stage was set by Roxy and Soraya (the Self Development Director) for my arrival. 

I flew to England with my props, gifts, 10 Days to Self Esteem book, and bulletin board. Yes, a small bulletin board with a picture of an Ant Hill painted on it. It definitely drew some curiosity in the airport! FYI, ANT is an acronym for Automatic Negative Thoughts. With plastic blow-up hammers, toy ants, and large coffee filters to write to, we would kill some ANTS! Of course, they had no idea what I had in store for them. Still, I wanted to create an in-person experience that involved processing what they had learned from the course and how it impacted them and reinforcing the CBT skills via interactive activities. When I arrived and saw Roxy, it was such an emotional moment for us. We practically ran towards one another and held an indescribable embrace as we were so excited to finally meet each other in person. Likewise, meeting the women that had participated in my program in person lent itself to more hugs and genuine warmth and gratitude from them during the exchange. I could never have imagined such a moment.

I wish we could have recorded their testimonies regarding HOW the 11 Weeks to Self Esteem program changed their lives as we went around the table and each person shared. We captured a lot of photographs that tell some of the stories of the experience. Back to the ANTs...

1. Each participant was given a blow-up hammer, a toy ant, and a coffee filter. The toy ants were spread out on the table before them as well.

2. I had each person write down on the large industrial size coffee filter a negative thought that they have about themself (i.e., I will never be good enough) on the outside bottom of the coffee filter. On the inside, I asked them to write down a positive thought to counteract their negative thinking on the inside bottom of the coffee filter (i.e., I am enough. I have been working on self-improvement). Each person was allowed to share their negative thought followed by their positive thought ( i.e., the straightforward approach). Then, they were instructed to beat that negative thought (ANT) with their hammer while speaking it aloud and challenging it. The women REALLY got into hitting the ANTS with their hammers. Some of the toy ANTS went flying off the table. It was a Cathartic Experience beating those ANTS. After each person shared, the women collectively BEAT the ANTS and boy, did they go flying off the table!

3. Following our exhilarating experience with beating the ANTS, I had all of the women stand up and hold their fluffed-up coffee filters with the bottom side facing them. Altogether, they let them drop to the floor. Guess what happened? The coffee filter landed right side up, and they could see their positive thoughts on the inside now facing them. They had "righted" their negative thoughts through this activity. They understood. They got it! The hammer and toy ant was given to each person to use "if needed" in the future at home!

4. Next came the more solemn part of the evening activity-the distribution of framed certificates and report cards by Roxy and me. I asked the women from the first group that had already graduated to form a line and stand facing each other, holding a long-stemmed carnation overhead. The women receiving their certificates and report cards were processed to the front of the room where Roxy and I were standing to give them their certificates and report card under the flowers held above them by the group that had gone before them. I had explained to the first group of graduates in attendance that they were the "firsts," and with that came a responsibility to pay it forward to those who come after them. They understood and, without hesitation, participated in this part of the ceremony. I later explained to the new group of graduates that they could pay it forward and what they learned by giving their testimony of how the program impacted them and inspired others to take the course. 

Distributing the certificates and report cards was quite emotional and joyful at the same time. Yes, more hugs were exchanged! 

Oh, the ANT bulletin board-we ran out of time, and I didn't get to do that activity. Next time! I left it in Roxy's care as Self Esteem Groups are planned and on the horizon for EW, and I plan to return.

Following our ceremony, we had to adjourn as it was time for dinner at the excellent restaurant where we held the graduation. We had a wonderful meal together (yes, with some toasts!) followed by sharing the pictured beautiful and yummy cake made by one of the women in the group.  

From the bottom of my heart, I am grateful to have had the opportunity to spend in-person time with the lovely Self Esteem graduates in the EW group. You guys inspire me to continue to offer my Self Esteem Program- my professional passion. The experience reminds me of a song that I think captured the moments we shared-These are the Days by 10,000 Maniacs.

Thank you, Roxy, Soraya, and the Manchester Empowered Women's Group, for hosting me and organizing the fantastic event!

Much love,

Dawn

Life Interrupted By Young Onset Dementia & The Associated Anticipatory Grief For Everyone Involved

Grief is often assumed to occur after a death, but what if it starts earlier? What if we know a loss is impending, and we begin to grieve before a loved one passes on? For many care partners, as well as people diagnosed with Young-Onset Dementia, this pre-death grief becomes reality when faced with future losses and death. This experience of grieving before a death occurs is called Anticipatory Grief (AG), and it can be a heavy burden for anyone impacted by Young Onset Dementia. It is the anticipation of death in the predeath grief continuum resulting from the diagnosis that there is no current “cure” for Dementia. Dementia, as we know, causes a plethora of progressive losses, past and future-especially for the young onset patients who are often in the prime of their lives.

What is the difference between grief and AG? Whereas grief is the experience of loss and is usually a singular event, AG is the experience of expected or anticipated loss(es) that can go on for years and can involve daily losses. AG can be a dark, painful, lonely, stressful and confusing period without a known end point that occurs during ‘real time’ and must be lived through until the end by everyone involved, i.e., the afflicted, the care partner, and the entire family. Conversely, AG can represent a period of transformation and an activation of strengths, a time of finding new meaning and purpose, a time of building new relationships, and a time for healing and forgiveness.

“Suffering ceases to be suffering the minute it finds meaning.”
~Viktor Frankel

AG can start the instant a loved one receives the diagnosis and may continue throughout the gradual decline of health. For care partners and those afflicted with Dementia, AG can also be characterized by the abilities, relationships, and identities they know will be lost as the condition progresses. Throughout the journey of Young Onset Dementia, both care partners and the afflicted can face multiple tangible and relational losses. When first diagnosed, the immediate anticipatory loss is that of the future. Care partners and their families can go from anticipating a long life with their loved ones to anticipating a decline of health and death. They may also anticipate the loss of financial stability, dreams for the future with their loved one, losing a co-parent and having to become a single parent, family traditions, careers, privacy, intimacy, traditions, familial roles, independence, spirituality, and friendships.

The person who receives a diagnosis of Dementia can also experience AG and may grieve the eventual loss of both cognitive and physical functions. From the earliest stages of Dementia, those impacted by the condition may begin to grieve a future where they anticipate that they may be unable to recognize their loved ones as well. The afflicted may anticipate the same losses as caregivers, but they have the unique loss that is their own identity. They may grieve a future where they no longer know themselves or the memories that helped shape them. Compounded with these feelings is the inevitable loss of control over one’s body and the anticipation of a future where they have to live, in spite of this loss.

During AG, care partners and their families can, and do, experience all of the same mixed and sometimes overwhelming emotions commonly associated with persons going through grief: anger, anxiety, resentment, sadness, denial, fear, guilt, relief, joy, loneliness, longing, love, hopelessness, numbing, and more. It is normal to experience more than one emotion at the same time. For example, one may feel happiness during moments of lucidity but sadness about the reality of the situation. While living through the process of AG, emotions can change from moment to moment for everyone involved since the experience of living with someone suffering with Dementia can be like living in the midst of a moving target. 

“No one ever told me that Anticipatory (word interjected by writers) Grief felt so much like Fear”
C.S. Lewis

While everyone impacted by Young-Onset Dementia recognizes that nothing can take away the pain of anticipatory losses, they can also cope and achieve meaning making by using various strategies. For care partners, their families, and the afflicted, the following strategies may provide some comfort during the difficult period of AG:

Continue to attend family and social gatherings. Avoid social isolation.

• Talk to loved ones and friends about the challenges of experiencing Young-Onset Dementia and caregiving. Tell your story.

• Take pictures and videos to preserve the moments and memories.

• Use the Serenity Prayer

• Allow yourself to vocalize feelings to those you trust and know will listen.

• Actively mourn the losses that do occur; do not let grief fester as it can lead to clinical depression, anxiety, substance abuse, health issues, as well as impact negatively on your relationships.

• Take breaks, rest, and continue to nourish yourself throughout the caregiving process.

• Give yourself the grace you deserve and would freely give to someone you love going through a similar situation.

• Write letters to one another expressing feelings, hopes, and reflections on life spent together.

• Find others afflicted and caregiving through young onset support groups, community events, online groups through Meetup.com, www.grief.com, the Alzheimer’s Association, and non-profits like YES!

• Learn and practice mindfulness meditations and skills to find peace in moments of distress.

• Understand that it is okay to have whatever feelings come to you throughout the process.

• Practice gratitude

• Journaling, art, grief yoga

• Workbooks such as “Transforming Grief and Loss” by Ligia M. Houben, “The Dementia Care Partner’s Workbook” by Dr. Edward G. Shaw, and “Expected Loss, Coping with Anticipatory Grief” by Alan D. Wolfelt, Ph.D., may be helpful resources.

• Use affirmations, readings, and quotes that nourish and empower you to keep going

• Seek professional counseling and/or spiritual pastoral care

Finally, remember that everyone impacted by Young-Onset Dementia has a right to mourn openly and to discuss his or her grief. While traversing the wilderness of anticipated grief and illness, know that there are no “right or wrong” emotions. There will always be limits to our emotional, spiritual, and physical wellbeing, and it is necessary to honor them for self-preservation. Everyone will mourn and experience grief differently, and everyone has a right to explore comfort and meaning making differently as well. Though every incident of Young-Onset Dementia is different, sharing stories and listening to others afflicted can be effective means of processing loss. Anticipatory Grief is not a single event, but rather, an ongoing process. As such, everyone has the right to experience patience and compassion as they move forward at their own pace.

 This article is partnered with YES! (Young Onset Dementia Education and Support)

Co-Authored by Dawn O’Meally, Licensed Clinical Social Worker, owner of The Counseling Center for Change in Westminster, MD, YES! Board member and co-facilitator of YES! Men’s Support Group and Dawn’s son, Nicholas O’Meally, Licensed Social Worker and Bereavement Coordinator at the Visiting Nurses Association in Philadelphia, PA.

Both writers experienced the loss of Barbara O’Meally, Mother-in-law to Dawn and Grandmother to Nicholas to Alzheimer’s Disease on 10/21/19. They were happy to come together to create this article and have heartfelt hope that readers will benefit from it.

Season Affective Disorder "SAD" - What is it? & What are some symptoms to look for?

Dealing with Seasonal Affective Disorder:

·         What is SAD?  Seasonal Affective Disorder or SAD is a type of Depression that’s related to changes in seasons and begins and ends about the same time every year. The darker days can disrupt your body’s internal ‘clock’ and affect the parts of your brain that make mood-regulating hormones, such as serotonin and melatonin. It can affect circadian rhythm. Seasonal affective disorder (SAD) is not the same the “winter blues.” It can start around Daylight Savings Time. SAD is a recurring form of depression that can feel overwhelming and impact daily functioning—but the good news is it is also common and easily treatable. People who live at northern latitudes have been repeatedly shown to be at greater risk of developing seasonal affective disorder.

Also happens in the summer time for some people, called “summer depression” which is rarer and can be characterized by an agitated depression, anxiety, insomnia, and lowered appetite and weight loss. It can also happen in the spring.

Who gets it?   

10 million Americans get it! Mostly women (60-90%).  People that suffer with Depression or who have a family history of SAD are more susceptible to SAD. Conditions that often overlap symptoms with seasonal affective disorder include other depressive disorders, bipolar disorder, premenstrual dysphoric disorder, chronic fatigue syndrome, hypothyroidism, and substance use disorders.

Is it in the DSM- 5?

Yes, it is a type of Major Depression. To diagnose seasonal affective disorder, your healthcare provider will typically give you a screening questionnaire, such as the Seasonal Pattern Assessment Questionnaire (SPAQ), and a clinical interview.  To qualify for the diagnosis of SAD, you must experience a minimum of five of the symptoms below, including at least one of the first two symptoms in the list below. These symptoms must be experienced for the majority of the day for at least two continuous weeks:

• Depressed mood

• Loss of interest or pleasure in most activities

• Significant weight and/or appetite changes

• Sleep disturbances

• Psychomotor changes

• Fatigue or low energy

• Sense of worthlessness

• Impaired concentration

• Recurrent thoughts of death or suicidal ideation

Then, to meet the diagnosis for major depressive disorder with seasonal pattern, there are a few more criteria.

1) There must be a full remission of the depressive symptoms at the end of the season. For most people, this would mean starting to feel better in the spring as the sun comes out and weather gets warmer.

2) There needs to be at least a continuous two-year seasonal pattern to symptoms. During this time, no depressive episode can occur outside of the seasonal period.

3) There needs to be a lifetime pattern of significantly more seasonal episodes of depression than non-seasonal.

There is also a milder form of SAD called Subsyndromal seasonal affective disorder (S-SAD) and is often called the "winter blues."

Know the symptoms that can range from mild to severe.

The main symptoms of SAD include:

• Having trouble waking, and sleeping more than usual

• Feeling tired and lethargic, decreased motivation

• Feeling more hungry than usual and cravings and sugary carbohydrates

• Gaining weight

• Finding it hard to stay connected with family and friends, hibernating

• Feeling anxious, irritable and experiencing a low mood

• Having difficulty concentrating or making decisions

• Losing interest in sex

• Feeling heavy, sluggish and moving slowly

• Feeling helpless or having suicidal thoughts

Here are 11 tips for coping with SAD:

1. Bundle up and get outside and get some fresh air during the daylight.  1 hour per day is optimal.

2. Brighten up your environment, open the drapes at home, bring in plants, work by the window.

3. Eat well-eat balanced meals every 3-4 hours to avoid mood crashing, lean protein at every meal, high fiber, good fats.

4. Stay Hydrated-gives you energy and prevents dehydration which prevents cravings

5. Avoid Alcohol, limit sugar and caffeine as it can make symptoms worse

6. Exercise-especially aerobic activity-jogging, walking, swimming, bicycling.  Don’t make it an option if you want to control or prevent it from happening.  Yoga and Tai Chi

7. Make social plans.  Don’t be a hermit.  Stay in Contact with Friends and Family.  Let them know how you are feeling, be honest with them.

8. Get involved in Volunteer activities

9. Create your own self- soothe plan:  Read a book, take a bath, rent a movie, get a pedicure, try a new recipe—it simply doesn’t matter what you enjoy, as long as you do it. Take the opportunity to do something that makes you happy and gives you something to look forward to.  Try getting this well-deserved time to yourself at least once a week. 

10. Get Your Vitamin D level checked!  Your healthcare professional will recommend RX, vitamin and dosage.  May want to get it rechecked after getting it treated.  Melatonin may also be helpful.

11. See a therapist. There is counseling specifically for SAD. With therapy, you’re also taught to identify and engage in behaviors that might help you cope, like an exercise schedule or walking outside each morning or engaging in meaningful, pleasurable activities – a hobby, for example.

11 Weeks to Self Esteem: A Cognitive Behavioral Therapy Program for Retraining Your Brain

On March 26, 2021, Dawn O’Meally was absolutely thrilled to be interviewed by Dr. David Burns, the author who has sold more than 5 million copies of Feeling Good: The New Mood Therapy. During the Podcast, Dawn shared her 20 years of experience leading groups for her patients using Dr. Burns' workbook Ten Days to Self Esteem. Click here to read more from Dr. Burn’s and Dawn’s conversation.

GROUP OVERVIEW

Why is it so challenging to lose weight, cope with stress, manage emotions, or establish and maintain healthy habits?

Why am I so hard on myself and have unachievable, perfectionistic self-demands? Why do I procrastinate and self-sabotage when I know what I have to do? What can I do to deal with my worrying and anxiety?

The answers to these questions—and the path to lasting change in your life—lie in Cognitive Behavioral Therapy (CBT), a well-tested collection of practical techniques for managing moods and modifying undesirable behaviors through self-awareness, critical analysis, and taking steps toward gradual, goal-oriented change.

During the eleven weeks, engaging, 1 ½ hour long group sessions of 11 Weeks to Self Esteem, utilizing the workbook 10 Days to Self Esteem by David Burns, MD, you’ll build a robust and effective self-improvement toolkit with the expert guidance of Dawn A. O’Meally, MSW, LCSW-C. Dawn has been facilitating 11 Weeks to Self Esteem program doing group after group since 2002. You will build a toolkit of CBT techniques, get to practice them with step by step guidance and support from Dawn, and begin to use the tools immediately. Upon completing this eleven-week program, you will be armed with resources and tools to examine your own thoughts, emotions, and behaviors and to set yourself on the path to a better life.

What is CBT? CBT illuminates the links between thoughts, emotions, behaviors, and physical health and uses those connections to develop concrete plans for self-improvement.

Built on a solid foundation of neurological and behavioral research, CBT is not simply about treating mental illness. It is an approach almost anyone can use for promoting greater mental health and improving quality of life. CBT can help you address a variety of common concerns. Some of these issues fall under the traditional issues seen by mental health professionals- for example anxiety, depression, and trauma. Others are stressors in that occur in everyone’s life, from everyday challenges like conflicts at work to potentially life-changing events like the loss of a loved one. Even with medical issues, such as insomnia, weight management, and chronic pain, CBT can be a powerful part of better understanding the problem and enhancing the healing process. Unlike other forms of psychotherapy, CBT places the power in the hands of the patient, who learns and practices an explicit skillset that lasts long after therapy might end.

During the 11-week program, you’ll learn how to better deal with:

• Stress: Humans are unique in that we can stress ourselves out with hypothetical events, things that never happen or might never happen. An individual's appraisals may be out of sync with reality, or out of touch with their actual coping skills. You will learn how CBT helps to uncover those negative thoughts, the common underlying thinking errors fueling the negative thoughts, and how to begin restructuring them so that your thoughts are rational and helpful- even in bad situations!

• Depression: People who are feeling depressed often engage in self- defeating, maladaptive behaviors, which exacerbate their depressed feelings. In the CBT group program, you will learn the difference 2 between healthy sadness versus clinical depression, and tools to help you process negative feelings so that you can make intelligent decisions about them. In doing so, you learn to be more in charge of your emotions vs. being derailed by them.

• Anger: Have you ever had a fight with someone that took place wholly in your mind? You will learn the difference between healthy constructive anger and unhealthy destructive anger, and how to avoid letting your emotions get away from you. You will learn how to effectively disarm and diffuse anger.

• Procrastination: You will learn about the ten characteristics of people who procrastinate. You will discover the hidden benefits of procrastination. You will learn how to attack procrastination with the Procrastination Cost-Benefit Analysis and with the Devil’s Advocate Technique. You will discover how to become a more productive and creative person by uncovering and attacking the thinking habits fueling the procrastination.

• Perfectionism: You will learn about several types of perfectionism, including about physical perfectionism, achievement perfectionism, perceived perfectionism, emotional perfectionism, romantic perfectionism, relationship perfectionism, and OCD. You will learn about the price you pay for being a perfectionist—along with the hidden benefits of this mind-set. You will learn about the differences between neurotic perfectionism and the healthy pursuit of excellence. You will discover the illogical thinking patterns that cause perfectionism. You will learn how to attack perfectionism with the Cost Benefit Analysis and the Daily Mood Log. You will explore a radical philosophical position based on accepting one’s flaws and shortcomings without a sense of shame.

• Self Esteem: The fact is that self -esteem and your circumstances are only indirectly related There is another intervening factor that determines self-esteem 100 percent of the time: your thoughts. You will discover the answers to these questions: When people say they have low self-esteem, what do they really mean? What are the consequences of low self-esteem? Can a person have too much self esteem? What is the difference between self-esteem and self-confidence? Should you base your self esteem on your looks, your personality, or your accomplishments? Should you base your self-esteem on love and approval? What are the hidden benefits of an inferiority complex? What is a worthwhile human being? What is a worthless human being? How can I develop unconditional self-esteem?

As you progress through the 11-week program, you will:

• Gain a comprehensive understanding of the complex relationship between cognitions, emotions, and behavior.

• See how a very empirical process can be applied to very emotional situations.

• Find success through analyzing situations in which you failed to achieve your goals.

• Ramp up your positive emotions and moderate the negative ones

To Sum it all up: 11 Weeks to Self Esteem is an in depth and enlightening group program for the motivated, critical thinker who would like to improve their quality of life. Dawn O’Meally’s presentation is genuine, warm, and engaging as she teaches the step by step CBT tools from Dr. Burns’ workbook. Her enthusiasm and commitment to offering this program over and over again is based upon witnessing the transformation she has seen countless times in participants that have completed it. When you combine Dawn’s experience and passion for teaching CBT strategies, Dr. Burns’ powerful workbook, along with your desire to improve your situation, you can create lasting change in your life simply with the power of your own mind.

CBT= Change Begins Today - Order your copy of 10 Days to Self Esteem by David Burns, M.D.

If interested in joining the 11-Weeks to Self-Esteem Group - Please visit the group event page to learn more.

New Website Launch

Welcome!

We are proud to present to you the launch of our newly designed website! This post contains What’s New, What’s Improved, & Everything you need to know!

Our Service pages:

We still provide the same services we have offered throughout the years. With an enhanced accessibility points, each service we provide is easier to find. Each service page is equipped with full detail of that services and our experience. Within each page you will now be able to submit forms regarding interest or questions you may have. The separated service pages include: Individual Counseling, Bariatric (Pre/Post Op) Counseling and Group Counseling. Check them out, let us know what you think—we are here to help you!

Wendi:

Who is Wendi? And what does she do? Wendi is our new employee, well…sort of. As you may have noticed, a pop-up box came up on the bottom right-hand section of the screen—that’s Wendi. Wendi is our automated system to help us gather more information, including your contact information and insurance eligibility. Don’t worry! She will not share your secrets with anybody other than us. Fully secured and HIPAA compliant, Wendi speeds up the process of us getting to know the boring stuff paperwork stuff..blehh! However, she does moves us forward to the fun stuff and really getting to know you and your goals. To talk to Wendi, you can find her on the bottom right side of your screen by clicking the chat icon. Don’t worry, she won’t bite.

Events:

We can’t wait for you to join one of our many therapy groups! Throughout the year, we offer various support group events and psycho-educational groups. Our therapists create customized programs to make sure we meet your needs. Some of our events are based off other professionals throughout the world who have been changing the world with their amazing programs. Check out our events page! If you don’t see what you are looking for, let us know!

Meet Our Team:

Get to know our team. Therapy can be an intimidating process and one of the most important things to the road of success is the therapist selection process and whether you are fully comfortable with your therapists. By reading the bios of each of our therapists, you are able to know their background and match it to your preference in what you are looking in a therapist. We also have therapists who are bilingual: fluent in American Sign Language and Spanish. Our team is here for you and can’t wait to help you through your journey.

Blog:

Introducing our new blog section. Content knowledge is power and we plan to bring you posts from time to time that you may find helpful or useful to your lifestyle. Counseling is a field of many different and exciting things that we can’t wait to share with you!

Partners:

Our friends, are your friends. We work with many accredited professionals and organizations within the industry. Through physician referral programs we are able to connect you with the people we know and trust—and vise versa. We are so grateful for our partners who we can rely on. Our people are your people.