Author: nwmind5bg

Treating Depression

Posted on by nwmind5bg

Treating Depression

Treating Depression

There are many methods of treating depression. Treatment plans often include psychotherapy, medication, or a combination of both. The type of treatment used largely depends on the severity and type of depression. When treating depression, the process may take some trial and error to find what works best for you.

Psychotherapy

Psychotherapy, also known as “talk-therapy,” has been shown to help the symptoms of depression for many. There are various types of psychotherapy used in the treatment of depression, and it is important to find which works best for you.

  • Cognitive behavioral therapy (CBT) has been proven effective in the treatment of depression by many research studies. This type of therapy focuses on understanding and learning to change negative thinking patterns associated with depression.
  • Interpersonal therapy (IPT) focuses on creating improvements within personal relationships and other aspects of life that may be contributing to one’s depression. IPT helps individuals learn to evaluate their interactions and improve how they relate to others.
  • Psychodynamic therapy aims to help individuals recognize negative behavior and thought patterns that are rooted from past experiences. After developing a better understanding of the roots, individuals can learn how to better resolve symptoms.

Medication

A health care provider may suggest medication to help treat one’s depression. It often takes more than one try to find a medication and dose that works best. 

  • Selective serotonin reuptake inhibitors (SSRIs) act on the brain chemical serotonin. They are the most commonly used type of medications in treating depression. Common SSRIS include:
    •  Fluoxetine  (Prozac)
    • Citalopram  (Celexa)
    •  Sertraline  (Zoloft)
    •  Escitalopram (Lexapro)
    •  Paroxetine  (Paxil)
    •  
  • ​Serotonin and norepinephrine reuptake inhibitors (SNRIs) are also used in the treatment of depression. These medications work by increasing serotonin and norepinephrine. Common SNRIs include:
    •  Venlafazine  (Effexor)
    •  Duloxetine  (Cymbalta)
    •  Desvenlafazine (Pristiq)
  • Norepinephrine-dopamine reuptake inhibitors (NDRIs) work by increasing dopamine and norepinephrine. For some, NDRIs may cause feelings of anxiety, but others find that depression symptoms decrease with little to no side effects.

Learn More

Return to home page: https://nwmind-bodywellness.com/

Read more articles:  https://nwmind-bodywellness.com/articles/

Honoring Black History Month

Posted on by nwmind5bg

Honoring Black History Month

Honoring Black History Month

This February we are honoring Black History Month by highlighting black pioneers in physical and mental healthcare. The history and contributions of many Black Americans has been long overlooked. The following list consists of individuals who broke barriers and went on to improve the way we think about physical and/or mental health.

Black History Month

Herman George Canady, Ph.D.

Herman George Canady was a notable Black clinical and social psychologist. He is most known for being the first psychologist to study how the race of a test proctor may create a bias in IQ testing. His studies paved the way for adequate and fair testing environments today.

Black History Month

James McCune Smith, MD

James McCune Smith was the first Black American to receive a medical degree. He obtained his degree at the University of Glasgow Medical School in Scotland, as U.S. admission systems turned him away due to his race. He went on to be the first Black individual to own and operate a pharmacy in the United States. He was also a published author.

Honoring Black History Month

E. Kitch Childs, Ph.D.

Ellen Kitch Childs was an American clinical psychologist and a LGBTQ+ activist. She is known for her vital role in the women’s liberation movement in the U.S., as well as being an advocate for minority women and LGBTQ+ individuals.

Honoring Black History Month

Charles Richard Drew, MD

Charles Richard Drew was a medical researcher and surgeon. He is best known for developing improved techniques for blood storage, as well as developing large-scale blood banks early in World War II.

Honoring Black History Month

M. Joycelyn Elders, M.D.

Joycelyn Elders was the fifteenth Surgeon General of the United States. She was the first African American and second woman to head the U.S. Public Health Service. 

Black History Month

Francis Cecil Sumner, Ph.D.

Francis Sumner was the first African American to receive a Ph.D. degree in psychology, and is often referred to as “Father of Black Psychology.” He was also a strong advocate for educational justice.

 

Learn More

 

Return to home page: https://nwmind-bodywellness.com/

Read more articles: https://nwmind-bodywellness.com/articles/

 

Self-Care Tips for Heart Health

Posted on by nwmind5bg

Self-Care Tips for Heart Health

Self-Care Tips for Heart Health

February is American Heart Month, which brings an opportunity for you to learn self-care tips for heart health. Heart disease is the leading cause of death in the United States, but there are steps you can take to better prevent it. Taking time for even seemingly small acts of self-care can do wonders for your overall health. It also can help you maintain a healthy blood pressure as well as reduce your risk for heart disease and stroke.

The following list consists of self-care tips that can help you keep your heart healthy.

Speak With Your Doctor

A great first step towards heart health is to speak with your health care provider. They can run labs, assess your risk, and help you create a plan for a healthy heart. 

Exercise

Exercise is very beneficial for your heart and overall health, even if in small amounts. Daily, or almost daily, physical activity is recommended for most to help ensure heart health.

Reduce Intake of Sodium and Unhealthy Fats

Try to eat meals that are low in sodium and do not contain unhealthy fats. Having a diet that consists of high levels of sodium and unhealthy fats can increase your risk of heart disease, so it is best to limit or avoid these foods when possible.

Get Enough Sleep

Sleep is vital to maintaining a healthy body. The CDC recommends adults get 7-8 hours of sleep every night.

 

Manage Your Stress

By managing your stress, you can help work towards a healthy heart. According to Heart.org, “negative psychological health / mental health is associated with an increased risk of heart disease and stroke.” Try implementing activities in your life that help reduce your stress levels. This may include reading a book, meditating, taking a bath, or anything else that might calm you.

 

Learn More and Resources

There are many ways that you can help maintain the health of your heart. We recommend speaking with your health care provider to learn more. To read more about self-care tips for heart health, the following resources are suggested:

Return to home page: https://nwmind-bodywellness.com/

Read more articles:  https://nwmind-bodywellness.com/articles/

Reducing Stress

Posted on by nwmind5bg

Reducing Stress

Reducing Stress

By reducing stress, you can help restore the calm in your life. Everyone experiences stress at times. It may be caused by daily challenges to major life changes, or anything in-between. 

Stress can at times be positive, as it may help one complete an assignment on time or avoid a dangerous situation. However, when stress becomes chronic, it can have negative effects on your physical and emotional wellbeing. By implementing forms of stress reduction into your life, you can set yourself up for success.

The following are eight ways to help you reduce stress.

Breathe

Although it may seem simple, you can help reduce stress by stopping and taking deep breaths. As you breathe, allow yourself to take a step back from negative thoughts or worries you may be experiencing.

 

Set Goals and Priorities

It is normal to feel stressed as your “to-do” list grows. Try to decide what your priorities are and what can wait. Knowing how to manage your time can provide great stress relief.

 

GEt Physical

Exercise, even in small amounts, can help reduce stress. Choose an activity that you are comfortable with and enjoy, as then you will be more likely to stick with it.

Get Enough Sleep

Sleep is a key component to maintaining overall health. By getting enough sleep, and having it be quality rest, you are more likely to feel energized and ready to be productive during the day time.

Try To Reduce Your Stress Triggers

You may feel like you have too many tasks to complete and too little time. Although some stressors are unavoidable, you may be able to steer clear of others. Think about what exactly your stress triggers might be and determine if there are any that you can avoid.

Spend Time In Nature

Getting outdoors can provide stress relief. Studies by NAMI have found proof that spending time in nature can provide benefits to our mental health, such as reduced levels of stress.

Take Time for Yourself

Take time to do the things you enjoy. By engaging in activities that you love, you can help you maintain a positive mindset and decrease stress levels.

 

Find Support From Friends, Family, Or HEalthcare Professional

It’s okay to need someone to lean on. Reaching out to friends or family can help relieve stress and provide an extra layer of support. . 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. 

Return to home page: https://nwmind-bodywellness.com/

Read more articles:  https://nwmind-bodywellness.com/articles/

Overview of Insomnia

Posted on by nwmind5bg

Overview of Insomnia

Overview of Insomnia

Insomnia is a common sleep disorder that prevents individuals from being able to get enough sleep to function efficiently during the daytime. Insomnia can make it hard for one to fall asleep, stay asleep, or may cause them to wake up too early. It is often a symptom of another illness, but can also be a result of one’s work schedule, lifestyle, or other factors.

Symptoms

The symptoms of insomnia may vary but often include:

  • Trouble falling asleep
  • Waking up throughout the night
  • Waking up earlier than desired
  • Not feeling well-rested after a night’s sleep
  • Feeling tired throughout the day
  • Irritability
  • Depression or anxiety
  • Trouble sustaining focus

Causes

There is no one cause to insomnia, but contributing factors can include:

  • Stress from work, school, or more can often make sleeping difficult. Stressful life events can also lead to insomnia.
  • Work schedules such as varying shift times can lead to insomnia.
  • Habits that include irregular bedtimes can make it harder to sleep. Activities such as eating before bed, using your phone in bed, and more, can also be contributing factors.
  • Age plays a role as insomnia becomes more likely with age.
  • Mental health disorders commonly cause troubles with insomnia.

Treatment

 When treating insomnia, it is important to consider any underlying conditions that may create or worsen insomnia symptoms. Many find creating good sleep habits to be a great first step. In addition to creating better habits, there are treatment options available. Treatment plans vary but commonly include:

  • Creating healthy sleeping habits is a great way to start. This includes sticking to a regular sleep schedule, avoiding caffeine or energizing activities during the evening, and creating a comfortable sleep environment.
  • Exercise during the day can help you sleep better at night. We suggest speaking with your health care provider to see what type of exercise might be right for you.
  • Practicing relaxation techniques can help you calm down and feel ready to sleep.
  • Herbal remedies including melatonin and valerian root are available “over-the-counter” and have been found to be beneficial to many. The effectiveness of these treatments has not been proven, however, and neither treatment has been approved by the FDA.
  • Cognitive behavioral therapy (CBT)is often used to treat insomnia. It helps teach individuals how to control negative thoughts or worries that might be keeping them awake. 
  • Medication may be used in the treatment of an individual’s insomnia, but only some medications are recommended by healthcare professionals for long-term use.

Finding TREATMENT AND RESOURCES

Return to home page: https://nwmind-bodywellness.com/

Read more articles:  https://nwmind-bodywellness.com/articles

Obsessive-Compulsive Disorder

Posted on by nwmind5bg

Obsessive-Compulsive Disorder

Obsessive-Compulsive Disorder

Obsessive-compulsive disorder (OCD) is a common disorder that can often create difficulties within work, relationships, or other aspects of life. OCD is characterized by uncontrollable recurring thoughts or ideas (obsessions) that make them feel driven to do certain actions (compulsions). Even though individuals with OCD may know their thoughts or behaviors don’t make sense, they are often unable to stop them.

Many people may occasionally feel excessive worry or feel the need to double-check things, but the symptoms of OCD are long-lasting and severe. However, with treatment, many can find relief from OCD symptoms.

SIgns and SYMPTOMS

Obsessions are repeated thoughts, impulses, or mental images that can cause anxiety. Common obsessions include:

  • Doubts about having done something right, like turning off the stove
  • Desire to have things be symmetrical or in a specific order
  • Fear of germs or contamination
  • Thoughts about harming or having harmed someone
  • Disturbing thoughts or sexual images
  • Fear of losing control of one’s actions 

Compulsions are repetitive behaviors that a person with OCD feels driven to do in response to an obsessive thought. Common compulsions include:

  • Repeatedly checking things such as appliances, locks, or switches
  • Putting things in a particular and precise order
  • Constantly seeking approval or reassurance
  • Excessive cleaning and/or handwashing due to fear of germs
  • Compulsive counting

Treatment

Treatment for OCD may vary but plans often include:

  • Psychotherapy can be beneficial to both children and adults with OCD. There are various types of psychotherapy used to treat OCD including:
    • Cognitive behavioral therapy (CBT) can help individuals better understand and learn to control their obsessions and compulsions
    • A type of CBT called exposure response and therapy helps teach individuals how to respond to the anxiety associated with obsessions and not respond with the compulsion
  • Medication
    • SSRIs, a type of antidepressant, can be helpful for many in controlling obsessions and compulsions

Finding TREATMENT AND RESOURCES

Return to home page: https://nwmind-bodywellness.com/

Read more articles:  https://nwmind-bodywellness.com/articles/

 

Overview of ADHD

Posted on by nwmind5bg

Overview of ADHD

Overview of ADHD

Attention-deficit hyperactivity disorder (ADHD) is marked by a pattern of inattention, hyperactivity, and/or impulsivity. The symptoms of ADHD can interfere with work, school, and daily life. However, individuals can often find relief from symptoms through proper treatment. 

SYMPTOMS

People with symptoms of inattention may:

  • Find it hard to listen to or follow instructions
  • Have trouble maintaining focus
  • Overlook or miss details
  • Be easily distracted
  • Have difficulties staying organized
  • Avoid tasks that require sustained focus

People with symptoms of hyperactivity-impulsivity may:

  • Have trouble sitting still
  • Often feel restless
  • Be impatient
  • Talk excessively
  • Interrupt others
  • Act without thinking of consequences

Treatment

There is no cure for ADHD but treatment can often provide individuals relief from symptoms. Treatment may vary but plans commonly include:

  • Psychotherapy
    • Various types of psychotherapy (talk therapy) can be used in the treatment of ADHD. A mental health professional can help teach one to better stay organized, increase productivity, and more.
  • Medication
    • Stimulants are most commonly used in the treatment of ADHD. Stimulants increase dopamine and norepinephrine in the brain, which play an essential role in thinking and attention.
    • A variety of non-stimulant medications may also be used in the treatment of ADHD. This includes antidepressants, which were not designed to treat ADHD but have been found to reduce symptoms in some.

Finding TREATMENT AND RESOURCES

Return to home page: https://nwmind-bodywellness.com/

Read more articles: https://nwmind-bodywellness.com/articles/

Talking to Your Child About Their Mental Health

Posted on by nwmind5bg

Talking With Your Child About Their Mental Health

Talking to Your Child About Their Mental Health

Talking to your child about their mental health may feel uncomfortable due to the stigma around the subject. Although starting the conversation may be difficult, it can be quite beneficial. By talking with your child about their mental health, you can better understand their needs and how you can support them. Teaching your children to take care of their mental health now is setting them up with skills they can carry through life.

The following are tips on how to talk with your child about their mental health.

Make Sure Your Child Feels Comfortable

Before any serious conversation with your children, you want to make sure they feel safe and comfortable. When possible, we suggest choosing a time where the conversation can come about naturally. If your child is becoming uncomfortable, it is okay to take a step back. Explain why you are asking these questions and the importance of talking about mental health. 

Listen and Validate Their Experiences

Many children may feel ashamed or embarrassed when talking about their mental health. By listening thoughtfully and empathizing with them, you can help validate their experiences. It can be helpful to let your child know that other people feel this way, and that they are not alone.

Make Sure They Know It Is Not Their Fault

Oftentimes children with mental health conditions think that their condition is their fault or that it takes away from them as a person. The stigma against mental health reinforces these ideas. It is important to help them see that there is nothing wrong with who they are, and that many people struggle with their mental health. 

Have Frequent COnversations

By frequently having conversations with your children about their mental health, the conversations become a lot less daunting. You can establish a safe space for your children to discuss their thoughts and feelings with you. By touching base often, you can better identify any developing issues they may need help or support with.

Discuss Self-care

There are strong connections between mental health and physical health. Teach your child how to care for both their mind and body by practicing self-care.

Be Open To Questions

Encourage your child to ask you any questions they may have about their mental health. It is okay if you do not have answers to all their questions, but remain open and honest. We suggest speaking with your child’s health care provider so that they can help answer any further questions your child may have.

More Information

For more information about talking to your child about their mental health, we recommend speaking with their health care provider.

To read more, the following resources are suggested:

NAMI: https://www.nami.org/Your-Journey/Kids-Teens-and-Young-Adults/Kids/How-to-Talk-to-Your-Child-About-Their-Mental-Health

CDC:https://www.cdc.gov/childrensmentalhealth/index.html

NIMH:https://www.nimh.nih.gov/health/publications/children-and-mental-health

Return to home page: https://nwmind-bodywellness.com/

Read more articles:  https://nwmind-bodywellness.com/articles/

Social Anxiety Disorder

Posted on by nwmind5bg

Social Anxiety Disorder

SOcial Anxiety Disorder

Social anxiety disorder is more than just shyness, but rather a serious mental health condition. Those with the disorder experience intense fear about social interaction, often due to irrational worries. These fears can affect one’s work, school, and other daily activities. However, treatment is available for social anxiety disorder and has proven beneficial for many.

What is Social Anxiety Disorder?

Social anxiety disorder is a common anxiety disorder that causes symptoms of anxiety and/or fear in social situations. The person may fear humiliation, judgment, or rejection. 

Everyday tasks such as ordering food, asking a question in class, using a public restroom, or more, can all be a challenge for those with the disorder. The fear is often so strong that individuals feel as though it is beyond their control. This can lead to troubles functioning throughout day-to-day life. 

Symptoms

Although symptoms vary, those with social anxiety disorder may experience the following symptoms when in front of or around others:

  • Feeling nauseous
  • Making little eye contact
  • Speaking quietly
  • Blushing, sweating, and/or trembling
  • Having a hard time talking to people
  • Feeling very self-conscious
  • Isolating from others

Treatment

Treatment plans vary, so it is important to speak with your health care provider to create a plan tailored to your specific needs. Your provider may refer you to a specialist, such as a psychiatrist, counselor, or psychologist. 

Social anxiety disorder is generally treated with psychotherapy (talk therapy), medication, or a combination of both. 

  • There are various types of psychotherapy, but cognitive behavioral therapy (CBT) is commonly used in treatment of this disorder. CBT helps teach individuals different ways to think and react in situations that cause anxiety.
  • Medication types that are commonly used to treat social anxiety disorder include anti-anxiety medications, antidepressants, and beta-blockers.

Finding TREATMENT AND RESOURCES

Return to home page: https://nwmind-bodywellness.com/

Read more articles: https://nwmind-bodywellness.com/articles/

 

Wellness Tips for the New Year

Posted on by nwmind5bg

Wellness Tips for the New Year

Wellness Tips for the New Year

As the first week of 2022 comes to an end, we want to offer you wellness tips for the new year. We have all experienced challenges over the past year that affected our physical and mental well-being. However, a new year offers the perfect time for a fresh start. Everyone’s wellness journey is different, and we encourage you to discover what works for you. The following list consists of wellness tips to help get you started.

Get Moving

Now more than ever, it is easy to find ourselves spending much of our time sitting at home. Increasing your movement and/or exercise can offer many physical and mental health benefits. Remember that no efforts are too small, and it is okay if you cannot move or exercise for lengthy amounts of time. Know your body and your limits, and decide what works best for you.

 

Hydrate

Drinking a glass of water first thing in the morning is a great way to wake yourself up and start the day feeling hydrated. Continuing to drink water throughout the day can help you maintain hydration, as well as provide other benefits to your health. 

Get Enough Sleep

Sleep is vital to our health. It is important to get enough sleep, and have quality rest. By sleeping well, you can increase your energy, concentration, and productivity during the day.

Many people struggle with sleep problems, and we encourage you to contact your health care provider if you feel you are not sleeping properly.

Get Outside

Spending time in nature serves as a great stress remedy for many. Weather, especially in the current season, can discourage many from spending time outside. However, we encourage you to take advantage of nice days and get outside when you can. 

Journal

Journaling is a great way to reflect and process your emotions. It also can provide an outlet to practice gratitude, and focus on the beautiful things in your life.

Make Time for Yourself

Take time to focus on yourself and your wants and needs. Prioritizing “me time” is not selfish, but rather important to your health and well-being

 

Find Support From Friends, Family, Or HEalthcare Professional

You don’t have to go through your wellness journey alone. By reaching out to friends and family, you can find more support and encouragement. We also recommend reaching out to your health care professional for more help and guidance. 

If you are experiencing suicidal thoughts, you should seek help right away. Call emergency services or the confidential toll-free National Suicide Prevention Lifeline at 1-800-273-TALK (8255), available 24 hours a day, 7 days a week. 

Return to home page: https://nwmind-bodywellness.com/

Read more articles:  https://nwmind-bodywellness.com/articles/