Treating Insomnia

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Treating Insomnia

Treating Insomnia

Insomnia is a common sleep disorder in which individuals struggle to get the amount of sleep needed to function efficiently. Even when in the right environment and having time to sleep, individuals with insomnia may have trouble falling asleep, staying asleep, or getting good quality sleep. Short-term insomnia is very common and can be caused by stress, travel, and more. Long-term insomnia lasts for more than three weeks, and those experiencing it should speak with their health care provider for further help. Treating insomnia can help get individuals back to normal sleeping habits, which can lead to many improvements in day to day life. 

SYMPTOMS

For those with insomnia, common symptoms include but are not limited to:

  • Lying awake for extended periods of time before being able to fall asleep
  • Having poor quality sleep that leaves you feeling unrested or sleepy after waking up
  • Waking up earlier than desired and not being able to fall back asleep
  • Sleeping for only short periods and being awake for most of the night

Complications

Sleep is vital to a healthy mind and body. Chronic insomnia can affect how your brain, heart, and other parts of your body function. These conditions are serious and include:

  • Heart problems such as high blood pressure, arrhythmia, or coronary heart disease
  • Breathing problems such as asthma
  • Metabolism problems as sleep can change the levels of hormones that control hunger and help break down food
  • Immune system problems which can make it harder for your body to fight off germs and sickness
  • Mental health conditions such as anxiety and depression

Treatment

Treatment and therapies may vary but treatment plans commonly include:

  • Stick to a schedule with a consistent wake up and sleep time
  • Make your bedroom “sleep friendly” meaning keep sleeping environment comfortable and free from artificial light or bothersome sound
  • Avoid naps in the daytime, especially the late afternoon as this can make it harder to sleep at night
  • Eat meals on a regular schedule and avoid eating late dinners
  • Avoid alcohol, caffeine, and nicotine before sleep
  • Relax and find stress management techniques that will help you wind down before bedtime
  • Medications or over-the-counter remedies such as melatonin and valerian root, but before taking these we suggest speaking with your healthcare provider
  • Cognitive behavioral therapy can be used to treat insomnia as it helps teach individuals how to fall asleep faster and stay asleep through the night

Finding TREATMENT AND RESOURCES

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Mental Health and Romantic Relationships

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Mental Health and Romantic Relationships

Mental Health and Romantic Relationships

The connection between mental health and romantic relationships may seem daunting. However, for those living with a mental health condition, you are not alone. One in five Americans experience some form of mental illness every year, according to NAMI. You may wonder how to talk to your partner about your mental health, as well as theirs. And for those who are single, you may feel discouraged about dating due to your mental health. Regardless of the stigma, it is important to recognize that many individuals with mental illnesses can have strong, healthy relationships.

“Should I tell my Partner?”

Many people may feel reluctant to tell their partner about their mental health struggles due to the stigma that surrounds mental illnesses. However, for those who desire a healthy long-term relationship, it is important to create a foundation of honesty and trust between you and your partner. Knowing each other and both of your unique health needs will help you better support each other during a mental health crisis.

When beginning a new relationship, it is okay to wait before disclosing information about your mental health until you feel comfortable doing so. As the relationship grows and becomes committed, you may want to consider starting a discussion about your mental health needs, as well as theirs.

“How Do I Tell My Partner About My Mental Health COndition?”

Telling your partner about your mental health condition may seem scary, but it is important to realize that you can still have a strong relationship even if you have a mental illness.

Your partner is with you for a reason, and probably already admires you for who you are. Sharing information about your mental health can help your partner better understand what you struggle with, as well as the challenges that you overcome.

Your partner may be faced with confusion or uncertainty when first hearing of your mental health struggles, and that is okay. A partner worth sticking with will grow more comfortable with your mental health as they learn more about it and further their understanding. For many, relationships will grow stronger during this process.

Preferably, choose a time to speak with your partner about your mental health when you are not actively experiencing a mental health crisis. You can set up the conversation by letting your partner know that you trust them enough to have this difficult conversation with them. Be ready to answer questions and allow your partner to take time to understand. 

“How Can I Start a Relationship?”

Mental health conditions differ, as well as the specific symptoms that individuals may experience. By following a treatment specific to you, it can help lessen your symptoms and likely make it easier to meet people and connect.

By sharing your positive qualities with the world, and not being afraid to be yourself, you will meet someone who appreciates you for who you are. Although it may take time, it is worth it to wait for a relationship where you can trust the individual to accept you and your mental illness. Regardless of your health history, you deserve a loving and caring partnership.

More Information AND RESOURCES

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5 Things You Should Know About Stress

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Things You Should Know About Stress

5 Things You Should Know About Stress

The National Institute of Mental Health has created a list of five things you should know about stress. Everyone encounters periods of stress in life, which is why it is important to understand what stress is and how it affects your overall health. Gaining a better understanding can help you mange your own stress. The following list are five important things to know about stress.

01

Stress Affects Everyone

Everyone experiences some form of stress occasionally. There are different types of stress, which can have varying symptoms and periods of time that they affect someone. People have different responses to stress as well, and it may be harder for some to recover from stress than others.

02

Not All Stress Is Bad

Stress can help provide a signal in dangerous situations that will help your body face danger or flee. The functions that stress causes your body to feel in these situations can help keep you safe. In non-emergency situations, many find that stress can motivate them in work, school, and more.

03

Long-Term Stress Can Be Harmful

The impact of chronic stress can create challenges, as the body never receives a clear signal to return to normal functioning when stress remains present. The functions of stress can have physical effects, and disturb the immune, digestive, cardiovascular, sleep, and reproductive systems. Some people may experience mainly digestive symptoms, while others may have headaches, sleeplessness, sadness, anger, or irritability. In addition, continuous stress can lead to increased chances of mental disorders such as depression and anxiety.

04

There are Many Ways To Help Manage Stress

Taking steps to reduce stress may help decrease risk of harmful physical and mental health effects. There are many ways to help deal with stress, but some include:

  • Observe your body’s signs of stress and learn to recognize them
  • Exercise regularly, even if in small amounts
  • Find a relaxing activity that helps you calm down and unwind
  • Set goals and priorities to help you decide what you need to do and what can wait
  • Stay connected and keep in touch with loved ones
  • Talk to your healthcare provider about what specific steps you can take to decrease your stress levels

05

Get Help From A HealthCare Professional

If your stress is becoming too much to handle, or you are experiencing suicidal thoughts, you should seek help right away. A healthcare professional can help you get the care and help that you need.

If you or a loved one is having thoughts of suicide, call the confidential toll-free National Suicide Prevention Lifeline at 1-800-273-TALK (8255), available 24 hours a day, 7 days a week. 

 

 

RESOURCES

 

 

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Major Depressive Disorder with a Seasonal Pattern

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Major Depressive Disorder with a Seasonal Pattern

Major Depressive Disorder with a Seasonal Pattern

Major Depressive Disorder with a Seasonal Pattern (formerly known as seasonal affective disorder, or SAD) is a type of depression characterized by its recurrent seasonal pattern. The vast majority of those experiencing the disorder experience symptoms from late fall to winter, lasting about 4 to 5 months each year. It is called summer-pattern SAD for those who experience symptoms in the spring or summer months. For those struggling with this disorder, there is hope. Like other types of depression, there are treatment options that have been proven beneficial to many.

SYMPTOMS

The signs and symptoms of major depressive disorder with a seasonal pattern are associated with those of major depressive disorder. Common symptoms include but are not limited to:

  • Loss of interest in once enjoyable activities
  • Sleeping too much or too little
  • Having low energy
  • Feeling depressed most days
  • Changes in appetite or weight
  • Thoughts of death or suicide

Specific symptoms for major depressive disorder with a winter seasonal pattern

  • Oversleeping
  • Overeating, and particularly craving carbohydrates
  • Social withdraw or distancing yourself from others
  • Weight gain

Specific symptoms for major depressive disorder with a summer seasonal pattern

  • Insomnia
  • Anxiety
  • Restlessness
  • Poor appetite, leading to weight loss
  • Agitation

Treatment and Therapies

Treatment and therapies may vary but treatment plans commonly include:

  • Psychotherapy
    • Cognitive behavioral therapy is often used as it helps teach individuals how to replace negative thoughts with more positive ones.
  • Antidepressants
    • Like other forms, this type of depression is associated with disturbances in serotonin, which selective serotonin reuptake inhibitors (SSRIs) can be used to treat.
  • Vitamin D
    • Many people with this disorder often have a vitamin D deficiency. Due to this, nutritional supplements of vitamin D may help improve their symptoms.
  • Light therapy
    • Light therapy has been used since the 1980s to help treat this depressive disorder. Patients of this therapy sit in front of a very bright light (10,000 lux) each morning for about 30 to 45 minutes. 

Finding TREATMENT AND RESOURCES

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Overview of Anorexia Nervosa

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Anorexia nervosa

Overview of Anorexia Nervosa

Anorexia nervosa is an eating disorder in which individuals may see themselves as overweight, and take drastic measures to lose weight or prevent weight gain. The symptoms of anorexia can be devastating to one’s health, both mentally and physically. According to the NIMH, anorexia has the highest mortality rate of any mental disorder. Understanding the warning signs and symptoms of anorexia is vital, as treatment is available to those who need it and has been proven to help many.

SYMPTOMS

The symptoms of anorexia nervosa may vary depending on the person. Common symptoms include, but are not limited to:

  • Extremely restricted eating
  • Intense fear of gaining weight
  • Relentless pursuit of losing weight and thinness
  • Distorted body image, with self esteem often heavily influenced by perceptions of body weight

Over time other symptoms may develop, these include:

  • Mild anemia
  • Brittle hair and nails
  • Low blood pressure
  • Thinning of the bones
  • Lethargy, or feeling tired all the time
  • Infertility
  • Damage to the structure of the heart
  • Brain damage

Treatment and Therapies

Treatment and therapies may vary but treatment plans commonly include:

  • Psychotherapy
    • Cognitive behavioral therapy is often used as it helps teach individuals how to identify distorted thoughts of one’s body image and unhelpful thinking patterns. It also focuses on replacing these harmful thoughts with more positive ways of thinking.
  • Medication
    • In some cases, medication such as antidepressants or anti-anxiety drugs may be used. Although there are no medications directly for treating eating disorders at this time, anorexia is often co-occurring with other illnesses such as depression or anxiety, and medicine can help treat these underlying issues.

Finding TREATMENT AND RESOURCES

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How ADHD Affects Adults

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How ADHD Affects Adults

How ADHD Affects Adults

October is ADHD Awareness Month and it is important to understand how ADHD affects adults, and not only children. NAMI estimates that 4.4% of adults aged 18-44 have ADHD, making it a fairly common mental health condition. Attention deficit hyperactivity disorder (ADHD) is marked by a pattern of inattention, hyperactivity, and/or impulsivity. The symptoms of ADHD can cause difficulties in relationships, work, and daily life. Luckily, treatment is available and has been proven to help diminish ADHD symptoms for many. 

SYMPTOMS

The signs and symptoms of ADHD may vary but, common symptoms include:

  • Inattention
    • Trouble paying attention to details
    • Difficulties staying organized
    • Forgetfulness
    • Losing things easily
    • Trouble sustaining attention for long periods of time
    • Easily distracted by unrelated thoughts or stimuli
  • Hyperactivity and Impulsivity
    • Restlessness
    • Unable to engage in activities quietly
    • Interrupting others
    • Talking excessively
    • Difficulty waiting one’s turn
    • Trouble with self-control

Treatment and Therapies

Treatment and therapies may vary but treatment plans commonly include:

  • Medication
    • Stimulants are most commonly used to treat ADHD as they increase dopamine and norepinephrine, which play essential roles in thinking and attention
    • Non-stimulants may also be used in the treatment of ADHD although tend to work slower, but they still have been found to improve focus, attention, and impulsivity
  • Psychotherapy
    • Behavioral therapy is often used as it helps one monitor their behaviors, and focus on the positives of controlling their impulses
    • Cognitive behavioral therapy is also used as it helps teach mindfulness activities and creates a greater sense of self-awareness

Finding TREATMENT AND RESOURCES

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How to Choose a New Primary Care Provider

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How to Choose a New Primary Care Provider

how To Choose a New Primary Care Provider

You may wonder how to choose a new primary care provider, whether you just moved, changed insurance, or any other reason for a switch. The choice may seem daunting, but we believe that if you follow these tips, you will find the exact care that you need.

“I find primary care to be a powerful tool in improving the health of both individuals and the community,” says Amanda Weiland, MSN, FNP-C, a nurse practitioner at NW Mind-Body Wellness. 

Think About the Qualities you Want in your Provider

Making a list of ideal qualities and specializations you hope to find in a primary care provider is a great first step. It allows you to assess your own wants and needs, which can be greatly beneficial in knowing what kind of care to seek out.

Ask for Referrals

Friends, family, and co-workers can all be great resources for health care referrals. A recommendation from someone you trust can go a long way.

Make Sure the Provider is “In Network”

Ensuring that you choose a primary care provider that is in network for your insurance can help you avoid steep appointment charges or having to pay for visits out of pocket. Calling your insurance provider or checking on their website can help you determine the logistics of your coverage.

Map It Out

For many, it is important to consider the location of the health care provider in relation to your home or work. If you are not feeling well, you will most likely not want to have to travel very far. Also, a convenient location will hopefully make it easier to book and keep appointments. 

Trust Your GUt

Visiting or speaking with a potential healthcare provider is the best way to ensure they will meet your needs and make you feel comfortable. The patient and provider relationship should be built on trust, and it is important that you find someone you feel safe sharing your health requirements and goals with. 

Ready to move Forward?

If you are ready to begin the search for a new primary health care provider, we recommend filling out a patient inquiry form for NW Mind-Body Wellness as we are currently accepting new patients in our Bend office.

Services are also provided for mental health care in Wilsonville and Salem.

To learn more and/or fill out a patient inquiry form, click the following link to our contact page: https://nwmind-bodywellness.com/contact-us/

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Caring For Your Mental Health

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Caring for your Mental Health

Caring for your mental health is more than just living with the absence of mental illness. Mental health encompasses one’s emotional, psychological, and social well-being. Maintaining your mental health through self care can help lower your risk of illness, manage stress levels, increase energy, and support recovery if you have a mental illness.

Self Care Tips

Even the smallest acts of self care can have positive impacts on your overall health. The following includes tips for self care and bettering your mental health.

  • Make sleep a priority and do your best to stick to a regular sleep schedule
  • Exercise daily even if in small amounts, any bit counts and can be beneficial to your physical and mental health
  • Make time for yourself and do things that you enjoy
  • Stay connected by reaching out to friends and family
  • Practice gratitude by reflecting on things you are thankful for
  • Find a relaxing hobby such as meditation, yoga, reading, or another activity that brings you peace of mind
  • Set goals to help prioritize important tasks and reward yourself for completing them

When to Seek Professional Help

If you are experiencing symptoms that are severe or distressing that have lasted two weeks or more we recommend contacting your healthcare provider. Concerning symptoms include, but are not limited to: 

  • Difficulty concentrating
  • Loss of interest in once enjoyable activities
  • Trouble sleeping
  • Inability to perform daily tasks and functions
  • Changes in appetite

Learning More and RESOURCES

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ADHD Awareness Month

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ADHD Awareness Month

ADHD Awareness Month

October is ADHD Awareness Month, which is a national effort to bring attention to the disorder. Attention deficit hyperactivity disorder (ADHD) is marked by a pattern of inattention, hyperactivity, and/or impulsivity. These symptoms can create difficulties within daily life and functions. However, with treatment, those struggling with ADHD often find relief and can further their success in school, work, and other areas of life.

Spreading awareness can help further research on the disorder, as well as help individuals recognize the symptoms of ADHD and receive adequate treatment.

SYMPTOMS

The signs and symptoms of ADHD may vary but, common symptoms include:

  • Inattention
    • Difficulty sustaining focus
    • Disorganized
    • Often losing things
    • Easily distracted
    • Overlook or miss details
    • Trouble finishing projects
    • Difficulty processing information quickly 
  • Hyperactivity
    • Trouble sitting still
    • Unable to engage in certain activities quietly
    • Often fidgeting or talking
  • Impulsivity
    • Interrupting others
    • Impatience and difficulty waiting
    • Acting without thinking of consequences
    • Inability to delay gratification 

Treatment and Therapies

Treatment and therapies may vary but treatment plans commonly include:

  • Medication
    • Stimulants are most commonly used to treat ADHD as they increase dopamine and norepinephrine, which play essential roles in thinking and attention
    • Non-stimulants may also be used in the treatment of ADHD although tend to work slower, but they still have been found to improve focus, attention, and impulsivity
  • Psychotherapy
    • Behavioral therapy is often used as it helps one monitor their behaviors, and focus on the positives of controlling their impulses
    • Cognitive behavioral therapy is also used as it helps teach mindfulness activities and creates a greater sense of self-awareness

Finding TREATMENT AND RESOURCES

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Breast Cancer Awareness Month

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BREAST cANCER aWARENESS mONTH

Breast Cancer Awareness Month is recognized each October in hopes to bring attention to the disease. It can affect both men and women, however, it is much more common in women. It is the second most commonly diagnosed cancer for women. Global efforts to help prevent, recognize signs of the cancer, and better treatment have all increased the survival rates of breast cancer.

At NW Mind-Body Wellness, we are taking a stand against breast cancer. As part of our primary care services, we offer breast exams and the ordering of formal screening such as mammograms. In addition, we also provide support for individuals undergoing treatment for breast cancer. 

Symptoms

Signs and symptoms of breast cancer may include, but are not limited to:

  • A breast lump or thickening that feels different from the surrounding tissue
  • Any change in the size or shape of the breast
  • Pain in any area of the breast
  • Nipple discharge other than breast milk
  • Changes to the skin over the breast, such as dimpling
  • Peeling, scaling, crusting or flaking of the pigmented area of skin surrounding the nipple (areola) or breast skin

rISK fACTORS

The main risk factors for breast cancer are:

  • Being a woman
  • Age, most breast cancers are found in those over 50 years old
  • Having changes in your BRCA1 or BRCA2 genes

LOwering Your RIsk

  • Exercise regularly
  • Limit alcohol consumption
  • Maintain a healthy weight
  • Learn to do breast self-exams to help become aware of any changes

More information and RESOURCES

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