Meet Jennifer McKnight

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Meet Jennifer McKnight

Meet Jennifer Mcknight

At NW Mind-Body Wellness, we take great pride in our team. This week we would like to highlight a therapy provider from our Wilsonville location: Jennifer McKnight, LPC, MCFC.

Jennifer was born and raised in Oregon. She attended Western Oregon University with a degree in humanities and social sciences. She also holds a Master of Arts in Teaching degree from Concordia University. Jennifer continued her education with a Master in Marriage, Couple, and Family therapy from George Fox University, graduating in 2016. She is interested in trauma, adolescents and young adults, and anxiety disorders. Her primary modality is Person Centered, and Jennifer loves to include many other modalities in her counseling practice. She has been trained in Cognitive Processing Therapy and Prolonged Exposure therapy.

Jennifer has over 5 years of experience working with clients. She has attended many trainings through Star Behavioral Health and is a certified provider for the military-connected population. Jennifer has training in both Cognitive Processing Therapy, as well as Prolonged Exposure Therapy. She has also been trained in CBT for depression and CBT for insomnia.

Prior to counseling, Jennifer worked as a teacher in elementary and middle schools in the Portland Oregon area. Her unique ability to blend teaching and counseling has been a great strength. She enjoys learning new things and new techniques, as she considers herself to be a lifelong learner.

Jennifer lives in the Portland area with her two children, a dog, and a cat. She enjoys reading, quilting, and playing piano. On a sunny day, you might catch her out in the yard playing fetch with the dog or cuddled up in the sunshine with a good book. Jennifer tries to live each day to the fullest.

To read about more of our team, click the following link: https://nwmind-bodywellness.com/meet-our-team/

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Eating Disorders

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Eating Disorders

Eating Disorders

Eating disorders are a group of mental illnesses that cause serious emotional and physical symptoms. Despite some common misconceptions, eating disorders are about more than “just food.” These complex mental health conditions can take over one’s life and cause harmful health complications. Luckily, there is treatment available and has been proven beneficial for many. 

At NW Mind-Body Wellness, members of our team have specialized training in the treatment of eating disorders. If you are struggling with an eating disorder, or fear you might be, we encourage you to fill out one of our contact forms to set up an appointment.

Anorexia Nervosa

Individuals with anorexia avoid, severely restrict, or only eat small amounts of food. Those with anorexia are often underweight, but may still seem themselves as overweight. Due to the low nutrition intake, anorexia may cause very dangerous health complications if left untreated.

Symptoms of anorexia nervosa include:

  • Highly restricted eating
  • Intense fear of gaining weight
  • Relentless pursuit to lose weight
  • Distorted body image

Bulimia nervosa

Bulimia nervosa causes individuals to engage in a recurrent cycle of binge eating and then purging to compensate for the excess calories. This disorder can begin to control many aspects of one’s life, as well as cause serious health effects.

Symptoms bulimia nervosa include:

  • Recurrent episodes of binge eating
  • Feeling a lack of control
  • Preoccupation with one’s own body shape and weight
  • Using laxatives after eating when they’re not needed
  • Forced vomiting in fear of gaining weight
  • Excessive exercise to prevent weight gain

Binge eating disorder

Binge eating disorder (BED) is the most common eating disorder in the United States (NEDA). Individuals with this condition experience a loss of control over their eating and have recurrent episodes of eating large amounts. Unlike with bulimia nervosa, those with BED do not purge, excessively exercise, or try to compensate in other ways for the calories consumed. As a result of the condition, many individuals with binge-eating disorder are overweight.

Symptoms binge eating disorder include:

  • Eating large amounts of food within a specific time period (i.e. 1 hour)
  • Feeling a lack of control during binge episodes
  • Eating when full
  • Feeling ashamed, guilty, or distressed about eating
  • Eating alone or in secret to avoid embarrassment or judgement

Treatment

Treatment for eating disorders has been proven to be effective for many. There are various ways to treat eating disorders, but treatment plans commonly include a combination of:

  • Psychotherapy (talk therapy)
  • Nutritional counseling
  • Medication

Finding TREATMENT AND RESOURCES

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Major Depressive Disorder with a Summer Pattern

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Major Depressive Disorder with a Summer Pattern

Major Depressive Disorder with a Summer Pattern

Some individuals with major depressive disorder with a seasonal pattern (MDD-SP) experience depressive symptoms during the summer months. Although MDD-SP most commonly affects individuals during the winter, some people experience MDD with a summer pattern. Due to common misconceptions, MDD with a summer seasonal pattern is often overlooked. However, the disorder is serious and should be treated as such. Luckily, like with other types of depression, there are treatment options available that have been proven beneficial for many.

SYMPTOMS

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

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

There are also specific symptoms commonly experienced with major depressive disorder with a summer seasonal pattern. These include but are not limited to:

  • Anxiety
  • Feeling agitated
  • Insomnia
  • Restlessness or feeling “on edge”
  • Poor appetite, often leading to weight loss

Treatment and Therapies

There are many treatment options but, treatment plans often include a combination of:

  • Psychotherapy
    • Cognitive behavioral therapy is one of the most commonly used types of psychotherapy. It can help teach individuals how to replace negative thoughts with more positive ones.
  • Antidepressants
    • Antidepressants may be used to treat MDD-SP as depression is linked to disturbances in serotonin, which selective serotonin reuptake inhibitors (SSRIs) can be used to treat.
  • Self-Care
    • There are a variety of ways that people with MDD with a summer pattern can help manage their symptoms. Individuals may find that there symptoms decrease with
      • Improved sleep: many people with MDD with a summer pattern struggle to get enough quality sleep. Sleep may be improved by taking time to do relaxing activities before bed and also by making sure your bedroom is dark and comfortable.
      • Staying cool: some may find the heat of the summer to worsen their mood and mental health. By using air-conditioning and other ways to stay cool, symptoms may decrease.
      • Nutrition: as people with MDD-SP commonly experience a loss of appetite, practicing good nutrition habits is essential. For those who are having trouble eating regular meals, it is best to aim for nutrient-dense meals. In addition, it is very important to drink plenty of water and stay hydrated. 

Finding TREATMENT AND RESOURCES

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Tips for a Healthy Summer

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Tips for a Healthy Summer

Tips for a Healthy Summer

To help you take care of your body and mind, we have created a list of tips for a healthy summer. As the seasons change, so do the routines of many individuals. Summer offers the perfect opportunity to make positive changes into your life. By incorporating what may even seem like small changes into your routine, you can greatly benefit your physical and mental health.

Get Active

Physical activity, even in small amounts, can be greatly beneficial to the health of your body and mind. Summer is the perfect time to get active outdoors by kayaking, swimming, and more. To avoid the heat, however, we suggest exercising in the early morning or evening.

Hydrate

With the increased temperature it is essential to maintain hydration. Drink water throughout the day rather than waiting until you’re thirsty. By staying hydrated you are helping your body sweat and cool down naturally.

Stay Safe When In the Sun

Prolonged amounts of time in the sun can be very harmful to your skin. Most skin cancers are caused by overexposure to ultraviolet (UV) rays from the sun. It is important to protect yourself when planning to spend time outside this summer. There are many ways to protect yourself from the sun. Sunscreen, with a SPF rating of at least 30, is an essential part of protecting yourself when outside during the summer. In addition you can cover your skin with protective clothing and try to stay in the shade.

Get Rested

With the changing of your normal routine your sleep schedule may be disrupted. Try your best to maintain consistent wake up and sleep times as you would throughout the year. By getting at least 8 hours of sleep a night, you will feel more rested and energized during the day.

Eat Fruits and Vegetables

Summer is the perfect season to purchase or grow many fresh fruits and vegetables. Take advantage of the variety of in season produce and try to incorporate more into your diet. 

Learn More

To learn more, we recommend speaking with your healthcare provider. For those looking to read more tips for a healthy summer, the following resources are suggested:

CDC: https://www.cdc.gov/chronicdisease/resources/infographic/healthy-summer.html

American Cancer Society: https://www.cancer.org/latest-news/how-to-have-a-happy-healthy-summer.html

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Resources for LGBTQIA+ Health

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Resources for LGBTQIA+ Health

Resources for LGBTQIA+ Health

For those who identify as part of the LGBTQIA+ community, finding health resources can be challenging. According to NAMI, individuals who identify as part of the LGBTQIA+ are at a higher risk for mental health disorders. There are many factors that can contribute to this increased health risk, some of which include discrimination, rejection, and harassment. Regardless of your identity, feeling unaccepted as who you are can be very damaging to one’s mental health. 

At NW Mind-Body Wellness our providers are equipped with the skills to help LGBTQIA+ individuals better their mental health. As a team, we aim to create a safe space in health care for all. If you are looking for a new provider for therapy and/or to manage your medications, we recommend filling out a “Contact Form” on our website.

The following list consists of various resources for health related issues for those who identify as part of the LGBTQIA+.

Mental Health Resources

LGBT National Help Center: http://www.glbthotline.org/

  • The LGBT National Help Center was established in 1996 and supports the community by providing free confidential resources and peer support.

The Trevor Project: https://www.thetrevorproject.org/

  • The Trevor Project offers a 24/7 call and text line for those who are struggling and need to speak with a counselor right away. In addition, the also offer many informational articles and resources related to LGBTQIA+ mental health.

National Alliance on Mental Illness: https://www.nami.org/Your-Journey/Identity-and-Cultural-Dimensions/LGBTQI

  • NAMI offers information on many different mental health conditions. In addition, they have specific information regarding the health of those who identify as part of the LGBTQIA+ community.

 

Physical HEalth Resources

Fenway Health: https://fenwayhealth.org/the-fenway-institute/

  • Fenway Health aims to optimize health care and treatment for LGBTQIA+ individuals.

Health Professionals Advancing LGBTQ Equality:https://www.glma.org/

  • Health Professionals Advancing LGBTQ Equality is one of the oldest associations for LGBTQIA+ health. With their skilled team of health care professionals, they aim to inform and spread awareness on health. 

Further Help & Learn More

To learn about more resources for mental and physical health, we recommend contacting your health care provider.

If you or a loved one is feeling suicidal, please get help right away. Call 911 or the Suicide Prevention Lifeline (available 24/7) at 1-800-273-8255.

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What is Juneteenth?

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What is Juneteenth?

What is Juneteenth?

Celebrated annually, Juneteenth commemorates the emancipation of enslaved African Americans. Juneteenth is now recognized as a federal holiday, and has also gained attention worldwide. However, many individuals still don’t know the meaning and significance behind Juneteenth. To help spread the message and meaning behind Juneteenth, we have created the following list as an overview of the holiday and its origins.

Origin of Juneteenth

In Galveston, Texas on June 19th, 1865, troops arrived to the state to help ensure the freedom of enslaved individuals. The Emancipation Proclamation had been signed two and a half years prior, but this date marked a new era of freedom.

While in Texas, U.S. General Gordon Granger read General Orders No. 3: “The people of Texas are informed that, in accordance with a proclamation from the Executive of the United States, all slaves are free.” The words of Granger helped signal freedom to Texas’ 250,000 individuals. 

Although it took awhile for the full effects of emancipation to be seen, Juneteenth was created as the newly freed individuals celebrated. 

Juneteenth Today

In June of 2021, Juneteenth was officially recognized as a federal holiday. This came after years of work and advocating. Many have attributed the holiday becoming federally recognized to lifelong advocate, Opal Lee, who has became known as the “Grandmother of Juneteenth.” At 89 years old, Miss Lee walked from her home in Fort Worth to Washington, D.C. to call on lawmakers to make Juneteenth a federal holiday. In addition, she received over 1.5 million signatures to help pass the holiday. The determination of Opal and many others helped Juneteenth become what it is today.

In the past few years, celebrations of Juneteenth have continued to grow. These celebrations include parades, films, as well as educational resources. Many view the holiday as a day to remember how far we have come and the changes we have made. Through this progress, light shines for future growth. Although there is still work to be done, together we can use our voices and actions to help ensure the freedom of all.

Learn More

The history of Juneteenth has been centuries in the making and continues to grow. We encourage everyone to learn more about the holiday and its meaning. To read more, we recommend the following links:

History.com – “What is Juneteenth?”: https://www.history.com/news/what-is-juneteenth

National Museum of African American History and Culture – “The Historical Legacy of Juneteenth”: https://nmaahc.si.edu/explore/stories/historical-legacy-juneteenth

NPR – “What is Juneteenth and How is it Observed?”: https://www.npr.org/2021/06/17/1007315228/juneteenth-what-is-origin-observation

 

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Mind-Body Connection

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Mind-Body Connection

The relationship between physical and mental health is commonly referred to as the mind-body connection. Emotions can affect one’s physical health, and one’s physical wellbeing also can affect their mental health. Due to this strong connection, it is vital to take care of both your mind and body to improve your overall wellness.

The following list consists of five examples of the mind-body connection.

Stress

A prime example of the connection between mind and body health is stress. Whether the source of stress is work, money, or anything else, the symptoms are often both mental and physical. As stress begins to overwhelm a person’s mind, they may also experience high blood pressure, fatigue, nausea, or other physical symptoms. 

Nutrition

What we eat has a clear relationship to the health of our bodies, but it also can influence the health of your mind. The foods we eat can affect our energy levels, mood, and more. An example comes from Mental Health UK, who found that eating protein can help regulate your mood.

Sleep

Sleep is essential for the health of the mind and body. When sleep deprived, people often find that they can’t think as clearly, along with experiencing other mental symptoms. Sleep deprivation has also been linked to weakening immune systems and other physical symptoms. However, with quality rest, many people find that they feel more energized during the day, think sharper, feel calmer, and more.

Meditation

Meditation can do wonders for physical and mental health. Many people have found that mediation helps them feel relaxed and find a sense of calm. The effects are experienced in both the mind and body. While mediation can help ease one’s mind, they may also find themselves feeling less tense or physically on edge. 

State of Mind

While one’s state of mind may not directly affect their physical health, it can certainly provide encouragement. Oftentimes, those in good mental health find it easier to take care of their bodies. The same can also go for one who is struggling with their mental health, they may struggle to take care of their physical health.  Increasing one’s mental health can cause a domino effect and influence their physical health.

Learn More

To learn more about improving the health of both your mind and body we recommend contacting your health care provider. 

To read more about the mind-body connection, the following resources are suggested:

Mental Health UK: https://www.mentalhealth.org.uk/a-to-z/p/physical-health-and-mental-health

NAMI Hearts & Minds: https://heartsandminds.nami.org/

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Perinatal Depression

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Perinatal Depression

Perinatal Depression

Perinatal depression is a form of depression that is experienced during pregnancy and/or and after the birth of a child. It is common for women to experience feelings of worry or sadness a few days after giving birth. However, if these symptoms persist, they may be signs of perinatal depression.

SIgns and SYMPTOMS

The signs and symptoms of perinatal depression are often overlooked, and viewed as just part of the pregnancy. Contrary to that belief, the symptoms of perinatal depression can be very serious and it is important to treat them as such. Common symptoms of perinatal depression include, but are not limited to:

  • Feeling sad or hopeless
  • Sleep problems, whether sleeping too much or too little
  • Anxiety
  • Feeling low on energy
  • Loss of interest in once enjoyable activities
  • Uncontrollable crying
  • Feeling overwhelmed
  • Feeling guilty or worthless
  • Changes in eating habits, leading to weight loss or gain 

Causes

There is no single cause of perinatal depression. Research suggests that its cause can be a combination of genetic and environmental factors. Many of the hormonal changes experienced before and after birth have been linked to parts of the brain that are associated with depression. In addition, the life changes that come from welcoming a child can be very overwhelming, and may worsen symptoms.

Treatment

Treatment is important for the health of the mother and baby. With treatment, symptoms often subside. Various methods of treatment are used, and it is important to find what works best for you. Treatment vary but plans commonly include:

  • Support groups
  • Psychotherapy
  • Medication
  • Light therapy

Finding TREATMENT AND RESOURCES

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Ways to Spread Kindness

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Ways to Spread Kindness

Ways to Spread Kindness

There are many ways to spread kindness towards others. Even the smallest acts of kindness can make a big difference in someone’s day. By spreading kindness, you can improve your own mental health as well. According to Mental Health UK, being kind to others can help improve your self-esteem, confidence, and overall happiness. 

The following list consists of fifteen ways to spread kindness towards others.

Volunteer at a local organization.

Offer your skills to mentor others.

Give a compliment to a stranger.

Call a friend or family member.

Pick up trash or litter from a public space.

Help someone with their groceries or bags.

Donate to those in need of help.

Write an inspiration note to someone.

Show your appreciation and gratitude.

Give a stranger a compliment.

Offer to run errands or help a busy friend.

Help an elderly neighbor with their chores.

Bring a treat to share with your coworkers.

Offer to take a photo for a couple or family.

Write a thank you note for someone.

 

 

Learn More

To learn more ways to spread kindness, as well as the benefits, we recommend the following resources.

Mental Health UK: https://www.mentalhealth.org.uk/campaigns/kindness/kindness-matters-guide

Mayo Clinic: https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/the-art-of-kindness

Tips for Improving Your Self-Esteem

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Tips for Improving Self-Esteem

Tips for Improving Your Self-Esteem

Many individuals struggle with low self-esteem. When low self-esteem becomes a long term problem, it can negatively affect one’s mental health. Self-esteem is often built from the experience’s in one’s life. However, there are many ways to improve your self-esteem. Those with high self-esteem tend to be less vulnerable to the ups and downs of life, and less commonly have anxiety or depression. Improved self-esteem can offer many benefits and help you live a more positive life.

The following list consists of five tips for improving your self-esteem.

Use Positive Affirmations

Use positive affirmations to recognize your successes as well as to believe in your ability to reach your goals. The way that we talk to and treat ourselves matters. Many people greatly benefit from using positive affirmations to help boost their self-esteem.

Challenge Negative Thoughts

People commonly think negatively about themselves. Whether it comes in the form of self-doubt, anger, or anything in-between, it can be harmful to view yourself this way. When you find yourself thinking negatively, try to challenge these thoughts. Many times, you will realize that these negative thoughts are in fact far from the truth. Try your best to replace negative or harmful thoughts with more positive ways of thinking.

Identify Your Strengths

Everyone has strengths, but not everyone realizes them. Take time to recognize your strengths and develop them. Knowing what your strengths are can boost your self-esteem and help you combat feelings of doubt.

Set Limits and Learn to Say “No”

Sometimes in the pursuit to please others, we over burden ourselves. Recognize your limits, and own wants and needs. It is okay to say “no” to others in order to protect your own mental health. 

Build Positive Relationships

Our self-esteem is often influenced by those around us. If you are surrounded by negative people, it can be hard to view yourself in a positive way. Focus on developing healthy relationships that build you up, rather than bring you down.

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