Welcome Roots Family Medicine

Posted on by nwmind5bg

We are excited to announce that NW Mind-Body Wellness will be opening a new office in Bend, Oregon this September. With the new office, we will be welcoming all prior Roots Family Medicine patients. We look forward to meeting and serving you.

For more information, check back on our website, follow our social media accounts, or contact us.

Links to our Social Media

  • Facebook: https://www.facebook.com/NWMindBodyWellness
  • Instagram: https://www.instagram.com/nwmind_bodywellness/
  • LinkedIn: https://www.linkedin.com/company/nw-mind-body-wellness

 

ADHD: Signs and Symptoms

Posted on by nwmind5bg

ADHD: Signs and Symptoms

Attention deficit hyperactivity disorder (ADHD) is marked by inattention, hyperactivity and impulsivity. It affects not only children, but also many adults. For individuals with ADHD, the symptoms interfere with daily life. With treatment, however, people with ADHD can further their success in school, work, and other aspects of life.

SYMPTOMS

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

  • Inattention
    • Difficulty keeping focus
    • Disorganized
    • Easily distracted
    • Trouble completing assignments or projects
    • Difficulty processing information quickly 
  • Hyperactivity
    • Trouble sitting still
    • Often fidgeting or talking
    • Restlessness
  • Impulsivity
    • Interrupting others
    • Impatience
    • Acting without thinking of consequences
    • Inability to delay gratification 

Treatment and Therapies

Treatment and therapies may vary but treatment plans commonly include:

  • Medication
    • Although not always, 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

  • To learn more about attention deficit hyperactivity disorder, or to find out if it may affect you, we recommend contacting your health care provider.
  • To read more about ADHD, the following resources are suggested:
    • NAMI: https://www.nami.org/About-Mental-Illness/Mental-Health-Conditions/ADHD
    • NIMH: https://www.nimh.nih.gov/health/topics/attention-deficit-hyperactivity-disorder-adhd

 

Treating Anxiety Disorders

Posted on by nwmind5bg

Treating Anxiety Disorders

Anxiety is one of the most common mental health disorders in the United States. Many people get feelings of anxiety but, an anxiety disorder is more than a passing feeling and can prevent one from being able to complete everyday tasks, due to the intense fear and distress they may feel. Treatment, however, can help and is available for those struggling with an anxiety disorder. 

Psychotherapy

Psychotherapy, which is also referred to as talk therapy or counseling, involves working with a therapist or mental health professional to help reduce anxiety symptoms.

One of the most effective forms of treating anxiety using psychotherapy is cognitive behavioral therapy (CBT). This form of therapy focuses on teaching an individual the skills needed to help complete everyday tasks and feel their best while doing so. 

Medications

Various different types of medication are used in the treatment of anxiety disorders, all with the goal of relieving the anxiety symptoms of the user. 

Types of medication used to treat anxiety disorders include:

    • Certain antidepressants
    • Anti-anxiety medications, such as buspirone
    • In some cases, benzodiazepines

More information and RESOURCES

  • We recommend talking to your healthcare provider with any questions or concerns you may have.
  • To learn more about anxiety disorders and the treatment used, we suggest the following links:
    • NAMI: https://www.nami.org/About-Mental-Illness/Mental-Health-Conditions/Anxiety-Disorders
    • NIMH: https://www.nimh.nih.gov/health/topics/anxiety-disorders

Binge Eating Disorder: Signs and Symptoms

Posted on by nwmind5bg

Binge Eating Disorder: Signs and Symptoms

Binge Eating Disorder (BED) is characterized by recurrent episodes of binge eating accompanied by feelings of distress and a lack of control. For individuals with BED, unlike bulimia nervosa, the binge-eating is not followed with purging, excessive exercise, or fasting. As result of the episodes, people with binge eating disorder are often overweight or obese. According to the National Institute of Mental Health, it is the most common eating disorder in the United States. Complete recovery is possible for those with BED.

SYMPTOMS

The symptoms of binge eating disorder may vary depending on the person. Common symptoms include, but are not limited to:

  • Eating unusually large amounts of food in a specific amount of time, such as a 2-hour period
  • Eating when already full
  • Eating fast during binge episodes
  • Eating until the point of discomfort
  • Eating in private to avoid embarrassment
  • Feelings of distress or guilt about eating
  •  Frequently diet, often without the result of weight loss

Treatment and Therapies

Treatment and therapies may vary but treatment plans commonly include:

  • Individual, group, and/or family psychotherapy
  • Medical care and monitoring
  • Nutritional counseling
  • Medications

Finding TREATMENT AND RESOURCES

  • To learn more about binge eating disorder, or to find out if it may affect you, we recommend contacting your health care provider.
  • To read more about BED and other eating disorders, the following resources are suggested:
    • NAMI: https://www.nami.org/About-Mental-Illness/Mental-Health-Conditions/Eating-Disorders
    • NIMH: https://www.nimh.nih.gov/health/topics/eating-disorders
    • NIMH “About More Than Food”: https://www.nimh.nih.gov/health/publications/eating-disorders

 

Becoming Your Healthiest Self

Posted on by nwmind5bg

Becoming Your Healthiest Self

Individuals all have unique health needs, specific to their body and mind. To create the healthiest version of you, it may take some self discovery, however, there are steps we can take to help ourselves along the way. The National Institute of Health (NIH) has provided the public with wellness toolkits to help promote everyone becoming their healthiest self. The following list highlights some of the NIH’s most useful tips.

Improve Your Emotional Health

  • Reduce stress
    • Make sure you are getting enough sleep
    • Set priorities, decide what you must do and what can wait
    • Try out new relaxation methods, such as yoga or meditation
  • Attempt to brighten your outlook
    • Note your accomplishments rather than focusing on what you haven’t done
    • Forgive yourself and remember that people make mistakes
    • Give yourself credit for the good deeds and positivity you spread
  • Try to be more mindful
    • Enjoy strolls and admire your surroundings
    • Practice mindful eating, enjoying the flavors and experience
    • Take deep breaths: “Breathe in through your nose to a count of 4, hold for 1 second and then exhale through the mouth to a count of 5. Repeat often.”

Improve Your Physical Health

  • Increase your activity level
    • Try walking or biking in your free time or as an alternative mode of transportation
    • Take the stairs instead of an elevator when possible
    • Try strength exercises, such as using hand weights at home
  • Find a healthy weight for your body
    • Eat healthy
      • Be mindful of portion size
      • Limit added sugars
      • Try to incorporate fruits and vegetables into your meals or eat them as snacks
    • Be active
      • Find activities that you enjoy so they don’t feel like work
      • Get active even if you don’t have much time, every bit counts

Improve Your Social Health

  • Take care of yourself while caring for others
    • Ask for help with tasks when needed
    • Help stay organized with things such as to-do lists or a daily routine
    • Make time for your hobbies and interests when you can
  • Build healthy relationships
    • Share your honest feelings with others
    • Listen to others without judgement
    • Set boundaries with people when necessary
  • Make new social connections
    • Join a group focused around one of your hobbies or interests
    • Take a class and learn a new skill
    • Join a local community group
    • Find volunteer opportunities 

Improve Your ENvironment

  • Make your home healthier
    • Try to use “Safer Choice” or non-toxic products when cleaning
    • When cleaning, open a window or use a fan for better air circulation
    • Maintain a good ventilation system within your home
  • Stay safe against extreme hot and cold weather
    • Wear sunglasses to protect against UVA and UVB
    • Use sunscreen that blocks both UVA and UVB with a SPF of at least 15, but preferably higher
    • Drink plenty of water when spending time in hot weather
    • In cold weather, dress in proper layers and rain protection if necessary

More information and RESOURCES

  • To learn more about becoming your healthiest self, we suggest the following link to NIH’s wellness toolkits: https://www.nih.gov/health-information/your-healthiest-self-wellness-toolkits
  • We recommend talking to your healthcare provider with any additional questions you may have.

 

Wilsonville Office Opening Soon

Posted on by nwmind5bg

This September, NW Mind-Body Wellness will be opening a new office for mental health care in Wilsonville, Oregon, conveniently located off of I-5. We are excited to announce the opening of this new office as our expansion will allow for more individuals to receive the care that they deserve. For more information, check back on our website and follow our social media for updates coming soon. 

Links to our Social Media

  • Facebook: https://www.facebook.com/NWMindBodyWellness
  • Instagram: https://www.instagram.com/nwmind_bodywellness/
  • LinkedIn: https://www.linkedin.com/company/nw-mind-body-wellness

 

Obsessive-Compulsive Disorder: Signs and Symptoms

Posted on by nwmind5bg

Obsessive-Compulsive Disorder:                               Signs and Symptoms

Obsessive-compulsive disorder (OCD) is characterized by recurring, unwanted thoughts (obsessions) and/or irrational, excessive urges to do certain actions (compulsions). Although many individuals with OCD know their thoughts and urges don’t make sense, they are still often unable to stop them without treatment. 

SYMPTOMS

People may experience occasional obsessive thoughts and compulsive behaviors, but in OCD the symptoms typically last more than an hour each day and interfere with all aspects of life. The following are commonly experienced symptoms in those who have OCD:

  • Obsessions
    • Fear of germs or contamination
    • Unwanted forbidden or taboo thoughts
    • Doubts about having done something right, such as locking a door at night
    • Thoughts about harming yourself or others
    • Need to have things in a perfect order
  • Compulsions
    • Excessive cleaning and/or hand washing
    • Compulsive counting
    • Repeatedly checking to make sure something has been done right, such as checking to make sure a door is locked
    • Ordering things in a particular and precise way

TREATMENT AND RESOURCES

  • To learn more about OCD, or find out if you may be affected by the disorder we recommend contacting your health care provider.
  • To read more about OCD, the following resources are suggested:
    • NAMI: https://www.nami.org/About-Mental-Illness/Mental-Health-Conditions/Obsessive-compulsive-Disorder
    • NIMH: https://www.nimh.nih.gov/health/topics/obsessive-compulsive-disorder-ocd

 

Living With ADHD

Posted on by nwmind5bg

 

Living With ADHD

Attention-Deficit/Hyperactivity Disorder (ADHD) is a disorder, affecting both children and adults, that makes it difficult for one to pay attention and control impulse behaviors. The American Psychiatric Association estimates 8.4% of children and 2.5% of adults have ADHD. Although there is no cure for ADHD, various treatments can be used to help minimize the symptoms of the disorder. 

Treating ADHD

The following are treatments commonly used for ADHD:

  • Medication
    • Stimulants: Stimulants are used because the medicine increases dopamine, which can help one’s ability to think and pay attention.
    • Non-Stimulants: Although these medications may take longer to work than stimulants, they can also improve one’s ability to focus, pay attention, and control impulses.
    • Antidepressants: Antidepressants are not currently approved by the FDA specifically for the treatment of ADHD, but are prescribed at times to treat adults with the disorder.
  • Therapy
    • Therapy may not directly be effective in treating ADHD symptoms, but is often used as a way for individuals to help cope with daily challenges.
  • Education and Training
    • To help children and adults struggling with ADHD, the support and guidance of family, friends, and teachers can play a big role in treatment. This assistance includes, but is not limited to, parenting skills training, stress management techniques, and support groups.

RESOURCES

  • To learn more about ADHD, or find out if you or your child may be affected by the disorder, we recommend contacting your health care provider.
  • To read more about ADHD, the following resources are suggested:
    • APA: https://www.psychiatry.org/patients-families/adhd/what-is-adhd
    • NIMH: https://www.nimh.nih.gov/health/publications/attention-deficit-hyperactivity-disorder-adhd-the-basics
    • NAMI: https://www.nami.org/About-Mental-Illness/Mental-Health-Conditions/ADHD

National Wellness Month

Posted on by nwmind5bg

NATIONAL Wellness MONTH

National Wellness Month is recognized each August to help promote self-care and the creation of healthy habits. 

Each person has their own unique body, and with that, their own set of health needs. Taking steps towards finding what your body needs and thrives on can help you improve your overall wellness.

It is important to remember that wellness does not just mean eating healthy and exercising, but rather creating a healthy environment socially, spiritually, financially, and intellectually. Working to better yourself in a variety of aspects can help you achieve a sense of whole body and mind wellness. 

Through the help of online resources, such as those from the National Institute of Health, you can learn how to find wellness in your own life. 

For more information, use the following links to these nationally recognized organizations:

NIH: Wellness Toolkits 

https://www.nih.gov/health-information/your-healthiest-self-wellness-toolkits

NAMI: Maintaining a Healthy Lifestyle 

https://www.nami.org/getattachment/Extranet/NAMI-State-Organization-and-NAMI-Affiliate-Leaders/Awareness/AKA/Mental-Health-Fact-Sheets/Maintaining-a-Healthy-Lifestyle.pdf

 

Practicing Self-Care

Posted on by nwmind5bg

Five tips for Practicing Self-Care

Taking time for proper self-care can do wonders for your overall physical and mental health. Even seemingly small acts can make a big difference in the long run. The following list includes self-care tips recommended by the NIMH:

01

Regular Exercise

Consistent exercise, even in small amounts, can help boost your mood and energy levels.

02

Eat Healthy Meals and Stay Hydrated

Creating a balanced diet with proper water consumption can help improve focus and energy.

03

Make Sleep a Priority

Do your best to stick to a sleeping schedule that includes enough time for your body to rest.

04

focus on The Positive

Although it is easier said than done, challenge your negative thoughts and try to keep your focus on the positive. 

05

Take time to Relax

Test out various relaxation techniques and activities to see what works best for you, and make these practices a regular part of your schedule.

To learn more about self-care, use the following link to visit the NIMH’s page on caring for your mental health: https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health/