World Brain Day

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World Brain Day

Brain Health Day

Brain Health Day is recognized annually on July 22nd. The day aims to bring awareness to all brain disorders, including mental health. The World Federation of Neurology promotes Brain Health Day (BHD) through increasing awareness, prevention, advocacy, education, and access to health care.

There are many steps you can take to better the health of your brain. The following list consists of various ways you can start bettering your brain health today.

Exercise

Many studies have linked regular exercise as a key component in slowing age-related brain deterioration. In addition, exercise has been found to help individuals maintain their cognitive abilities that may decrease with age. Exercise for brain health does not simply mean physical exercise, but also mental. Continued learning and mind games, such as chess or word puzzles, can also help improve and maintain brain health. 

Sleep

Sleep is essential to brain health and function. According to the CDC’s sleep guidelines, adults aged 18-60 should get at least 7 hours of sleep each night. When getting enough sleep, your brain can think more clearly, focus better, and more.

Diet

Many people associate their diet with only the health of their body, and not their mind. Contrary to this belief, proper nutrition is key to a healthy brain. By eating a balanced diet that includes fruits, vegetables, whole grains, and protein, you are promoting the health of your brain. Nutrition plays an essential role in preventing many brain disorders, as well as mental health disorders.

Learn More

To learn more about improving the health of your brain, we recommend contacting your health care provider. 

To read more about the Brain Health Day and the brain in general, the following resources are suggested:

World Federation of Neurology: https://wfneurology.org/world-brain-day-2022

American Brain Foundation: https://www.americanbrainfoundation.org/world-brain-day-4-ways-to-support-brain-health/

NIMH, “The Teen Brain: 7 Things to Know”: https://www.nimh.nih.gov/health/publications/the-teen-brain-7-things-to-know

NIMH, “Get Excited About the Brain” Activity Book for Children Ages 8-12: https://www.nimh.nih.gov/sites/default/files/documents/health/publications/get-excited-about-the-brain/20-mh-8117-brainactivitybook.pdf

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Practicing Self-Care

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Practicing Self-Care

You can better the health of both your mind and body by practicing self-care. Many people find it challenging to start practicing self-care, as they may not think they don’t have the time or resources. However, there are a countless number of ways individuals can take care of themselves. It is important to create a unique self-care plan tailored to your specific wants and needs. 

The following list consists of suggestions for practicing self-care:

Use Positive Affirmations

Take time to recognize your successes. By recognizing your achievements, you are also more likely to believe in your ability to reach your goals. By using positive affirmations, many people find that their self-esteem and outlook on life improves.

Get Active 

Physical activity is used as a form of self-care by many. Physical activity can improve the health of your body, as well as that of your mind. Many people find that by incorporating regular exercise into their routine, their mood improves and becomes more stable.

HYdrate and Eat Nutritiously 

Nutrition is at the core of self-care. By staying hydrated and eating nutrient-rich foods, you are caring for your mind and body.

Get Rested

Sleep is essential to the health of one’s whole body. For better sleeping habits, we suggest making your room extra comfortable, sticking to a regular schedule, and ensuring you get enough hours of sleep nightly.

Take Time For Yourself

Make time in your day to do what you would like to do. Many people often disregard their hobbies or interests because they feel they aren’t important. However, by making time for things you enjoy, you are taking care of yourself.

Find Positive Relationships

Self-care can also include building healthy relationships and connections with others. You can practice self-care in your relationships by surrounding yourself with people who build you up, rather than bring you down.

More RESOURCES

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Treating Anxiety Disorders

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Treating Anxiety Disorders

Treating Anxiety Disorders

There are various methods for treating anxiety disorders. Treatment plans vary depending on the type of anxiety disorder, as well as the individual’s needs. While it is common for people to experience occasional anxiety, those with anxiety disorders experience persistent symptoms that interfere with daily activities. Luckily, treatment is available and has been proven beneficial for many.

Psychotherapy

Psychotherapy, also known as “talk therapy,” allows individuals to work directly with their healthcare provider to reduce anxiety symptoms. There are many types of psychotherapy all with their own benefits, but the most commonly used for the treatment of anxiety disorders is cognitive behavioral therapy (CBT). CBT helps one take a new perspective in their thoughts, behaviors, and reactions. After learning these skills, many individuals find that their anxiety symptoms decrease and become more manageable. Another type of psychotherapy commonly used in the treatment of anxiety disorders is acceptance and commitment therapy (ACT). ACT aims to help reduce anxiety and discomfort through mindfulness and goal setting. 

Medication

Medication can also be used to help individuals struggling with an anxiety disorder. However, it is important to note that medications often can have side effects, so it is important to speak with your healthcare provider about any concerns you may have.

Antidepressants and anti-anxiety medications are both commonly used to treat anxiety disorders. Antidepressants are used to treat depression, but they can also decrease many symptoms of anxiety disorders.

Anti-anxiety medications help decrease symptoms of anxiety including panic attacks, extreme worries, and more. Benzodiazepines may be used to help manage anxiety symptoms. Although benzodiazepines can be very beneficial and quick acting, they are typically only prescribed in short-periods of time due to how easily one can build a tolerance and dependence for the medication.

Complementary and Alternative Treatments

In addition to psychotherapy or medication, many people have turned to complementary and alternative treatments. These treatments vary but include:

  • Stress relief and relaxation techniques that are aimed at calming the mind and body.
  • Self management plans to help gain control over the day.
  • Exercise even in small amounts can often reduce anxiety symptoms.

Finding TREATMENT AND RESOURCES

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Minority Mental Health Month

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Minority Mental Health Month

Minority Mental Health Month

Minority Mental Health Month is recognized each July and aims to raise awareness about the disparities  in mental healthcare. Underrepresented groups often face barriers to physical and mental health care. Everyone deserves equal access to healthcare, and the goal of Minority Mental Health Month is to make that a reality. 

Origins of Minority Mental Health Month

Minority Mental Health Month, also referred to as BIPOC Mental Health Month, was first recognized in 2008. The month was announced by the United States House of Representatives in honor of Bebe Moore Campbell, founder of the National Alliance on Mental Illness (NAMI) Urban Los Angeles chapter. Miss Campbell advocated for equal healthcare, “we need a national campaign to destigmatize mental illness… It’s not shameful to have a mental illness. Get treatment. Recovery is possible.” Although she passed away in 2006, Minority Mental Health Month has allowed her legacy to carry on and continue to spark change.

Barriers to Care

There are many barriers to mental healthcare for minorities. According to the American Psychiatric Association, common healthcare barriers faced by racial minorities include:

  • Stigma related to mental health and mental healthcare
  • Language barriers
  • Lack of diversity among healthcare providers
  • Lack of insurance
  • Inadequate health support from programs such as insurance coverage, Medicaid, and more

Addressing HealthCare Disparities

Although there is no one clear answer on how to eliminate disparities in mental healthcare, there are steps that can be taken to create a more inclusive healthcare system. To help create equal access to healthcare for all, as a community we can work together to:

  • Increase public knowledge of disparities in healthcare
  • Fight stigma among racial minorities and healthcare
  • Have a diverse community of healthcare providers
  • Raise cultural competency among providers
  • Advocate for expanding insurance coverage

Learn More

To learn more about Minority Mental Health Month, we suggest the following resources:

Mental Health America: https://www.mhanational.org/BIPOC-mental-health-month

NAMI California: https://namica.org/blog/bebe-moore-campbell-minority-mental-health-month-2021/

American Psychiatric Association: 

https://www.psychiatry.org/File%20Library/Psychiatrists/Cultural-Competency/Mental-Health-Disparities/Mental-Health-Facts-for-Diverse-Populations.pdf

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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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