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Black History Month

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Black History Month

Black History Month

Every February, Black History Month is celebrated in the United States. The month aims to highlight and celebrate the achievement and history of African Americans.

The contributions of many Black Americans have been long overlooked, but we hope to change that. We would like to encourage you to take the time to learn more about Black History Month. To help you get started, we have included a collection of educational resources.

Equality is a core value of NW Mind-Body Wellness. However, we recognize that there are discrepancies in healthcare among races. We believe in equal access to healthcare for all. To help reach this goal, we accept a wide range of healthcare coverage and payment options. To learn more, we encourage you to visit our About, Insurance, andContact webpages.

Overview of Black History Month

Black History Month is focused on paying tribute to the contributions and history of generations of African Americans. To help you learn more about the month, we suggest the following resources:

Facts and Statistics about Disparities in HealthCare

The following resources can help provide you a look into the disparities in healthcare:

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How to Sleep Better

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Sleep Better

How to Sleep Better

Sleeping better at night can help improve your physical and mental health. It is recommended by the CDC that adults aim for 7 to 8 hours of sleep each night. However, many individuals struggle to reach this recommendation. A 2014 study by the CDC found that over 35% of American adults get less than 7 hours of sleep nightly.

For those who are struggling to fall asleep, stay asleep, or get enough sleep, there is hope. We recommend the following tips on how to sleep better.

Make Your Environment Comfortable

A comfortable environment is essential to sleeping well. You can increase the comfort of your sleeping environment by using soft bedding, regulating the temperature of the room, and removing any light pollution. Everyone has their own preferences, so it is important to find what makes you most comfortable.

Get active During the Day

Physical activity during the day can make it easier to fall asleep and stay asleep at night. Exercise can help boost your energy during the day, and help you rest at night. It is important to note that physical activity late in the day may make it harder to fall asleep, so it is best to get your exercise in during the earlier hours of the day.

Stick to a Schedule

Try your best to stick to a sleep schedule that allows for 7 to 8 hours. By creating a routine wake up and bed time your body will get used to sleeping at those times, making it easier to fall asleep and wake up.

Make a List

Thoughts and stress can keep many up at night. Before trying to fall asleep, it can be helpful to create a list of things you want to remember for the next day. By writing these thoughts down, it can help you put them aside for the night.

Take Time to Relax

Taking time to relax before bed can help you fall asleep and stay asleep. Everyone has different ways of relaxing, including meditation, reading, taking a bath, and more. Discover what activities help you relax and feel comfortable, and try to make time for them before help.

Further Help & Learn More

If you continue to have trouble sleeping, it is important to consult with your healthcare provider. Together you can create a treatment plan that is right for you.

To read more about how to sleep better, we recommend the following links:

Sleep Foundation:https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips  

Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379

CDC: https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html

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Celebrating Your Accomplishments

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Celebrating Your Accomplishments

Celebrating your accomplishments can help boost your mood in many ways. By recognizing your achievements, you may find improvements in your confidence, motivation, and overall headspace. While this may seem simple, many people overlook their own successes. Luckily, there are a few easy steps that you can follow to help you celebrate your accomplishments, and better your mood by doing so.

Recognize Your Effort and Accomplishments

In order to celebrate your accomplishments, you must first learn to recognize them. Many people fail to recognize their daily accomplishments. Try to focus on the efforts you make, and what they help you achieve. Once you have recognized what your hard work has brought you, you can celebrate.

Reflect

Spend time reflecting on your efforts and how you made your way to your accomplishment. Sometimes our efforts can get lost once we have reached our goal, but try to remind yourself of the work you put in. You should be proud of the steps you took to reach your success.

 

Take Time For Yourself

Accomplishing things can help motivate you to do more. However, it is important that you also let yourself relax and recharge. When celebrating your successes, take time for yourself.

 

 

Treat Yourself

Celebrate your success by treating yourself. This can be done in a variety of ways, such as going out to a nice meal or working on your favorite hobby. Whatever might bring you joy, make time for it when celebrating your accomplishments.

 

Learn More

  • To learn more about celebrating your accomplishments, as well as bettering your mental health as a whole, we recommend speaking with your healthcare provider.

 

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Autism Spectrum Disorder

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Autism Spectrum Disorder

 

Autism Spectrum Disorder

Autism spectrum disorder (ASD) is a developmental disorder that affects how one interacts with others, communicates, learns, and more. The disorder can be seen as a “spectrum, as the symptoms and severity of ASD varies by person. Some individuals are mildly impaired by symptoms, while others may be severely disabled.

Autism can be diagnosed at any age. However, symptoms generally appear within the first two years of life which makes it seen as a “developmental disorder.” According to the CDC, males are four times as likely to develop symptoms of ASD. However, people of all genders, ages, and demographics can develop autism spectrum disorder.

Signs and Symptoms

The signs and symptoms of autism varies by person, but typically the disorder causes difficulties in communication and interaction, restricted interests, and repetitive behaviors. While symptoms vary, they commonly include:

  • Social communication and interaction symptoms
    • Avoiding eye contact
    • Not responding to one’s own name
    • Appearing to not listen to people who are talking
    • Facial expressions or body language that does not match what is being said
    • Trouble adjusting behavior in varying social settings
    • Difficulties understanding other people’s point of view
    • Talking in length about a specific favorite subject without observing if others are interested or wanting a chance to speak
    • Difficulties making friends
  • Restrictive and repetitive behavior symptoms
    • Having an intense, lasting interest in specific topics
    • Overly focused on interests
    • Trouble transitioning or changing routine
    • Repeating certain behaviors that are often unusual
    • Feeling more or less sensitive to sensory input (including sound, light, touch, and more)

It is important to note the strengths that are often seen in individuals on the autism spectrum. These include, but are not limited to:

  • Being able to learn and remember many details
  • Excelling in math, science, or art
  • Strength in visual learning

Causes and Risk Factors

The primary causes of autism spectrum disorder currently remain unknown, but studies have shown genes and other environmental factors may both play a role in the development of autism. Contributing factors to may include:

  • Having older parents
  • Having a low birth weight
  • Having a sibling with autism
  • Having certain genetic conditions

Treatment

It is best to begin treatment for ASD as quickly as possible after diagnosis. With the help of early treatment, individuals can receive proper care and accommodations to help them succeed.

As ASD has varying severity and symptoms, treatment needs to be individualized. A health care provider can help determine the best path for treatment. Treatment plans may include a combination of:

  • Medication
    • Medications may be used to help treat symptoms of ASD. Often, medication can help provide relief from symptoms of hyperactivity, attention problems, aggression, anxiety, depression, and more.
    •  
  • Behavioral and Psychological Treatment
    • Individuals diagnosed with autism may be referred to a health care provider who can help them learn communication and behavioral skills. Treatment interventions are typically intensive. In addition to the health care providers involved, often caregivers and family members play an important role in these programs.
    • Behavioral and psychological interventions may help those with ASD learn better social, communication, and life skills. Also, the programs can help reduce behavior patterns that interfere with daily functioning and life.

Learn More

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Honoring the Legacy of Martin Luther King Jr.

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Martin Luther King Jr.

Martin Luther King Jr.

Honoring the Legacy of Martin Luther King Jr.

Martin Luther King Jr. Day is recognized on the third Monday of January each year and provides us a chance to remember his legacy.

Dr. King spent his life working towards creating an equitable world for all. He advocated for racial equality, as well as stood up for the working class and those who were oppressed across the nation. 

On MLK Day, we would like to honor not only Dr. King, but all of those who worked tirelessly towards equality during the Civil Rights Movement. 

To help spread his message, we would like to share the following quotes of Dr. Martin Luther King Jr.

Quotes of Dr. Martin Luther King Jr.

“Faith is taking the first step even when you don’t see the whole staircase.”

“We must accept finite disappointment, but never lose infinite hope.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.”

“Love is the only force capable of transforming an enemy into friend.”

“Out of the mountain of despair, a stone of hope.

“The time is always right to do what is right.”

“If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.”

“I believe that unarmed truth and unconditional love will have the final word in reality. This is why right, temporarily defeated, is stronger than evil triumphant.”

“We must develop and maintain the capacity to forgive. He who is devoid of the power to forgive is devoid of the power to love. There is some good in the worst of us and some evil in the best of us. When we discover this, we are less prone to hate our enemies.”

“In some not too distant tomorrow the radiant stars of love and brotherhood will shine over our great nation with all their scintillating beauty.”

Learn More

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Mental Health and Relationships

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Mental Health and Relationships

Mental Health and Relationships

Relationships may feel daunting when you are living with a mental health condition. However, having a mental illness should not stop you from being able to have a happy and healthy romantic relationship. Mental illnesses are common, but still many people with mental health conditions find nurturing, supportive relationships.

It can be challenging to navigate a romantic relationship while working on your mental health. Nonetheless, with communication and patience you can create a beautiful romantic relationship regardless of your mental health condition. It is important to recognize that your mental illness does not define you.

Starting a New Relationship

It is common for people with mental illnesses to feel reluctant to start a new relationship. This is largely due to the stigma around mental health. In addition, one may feel hesitant to start a new relationship due to doubts about themselves. However, it is important to recognize that you deserve quality relationships.

When seeking a new relationship, it is important to first think about what you want in a partner. Find others who share your values and show them your strengths. When your values align, it can be easier for you and your partner to support each other. Remember that finding a relationship can take time, so do not get discouraged. With patience you will find the right person for you, regardless of your health history.

Talking to your Partner About Mental Health

If you are already in a romantic relationship, you may find it difficult to talk to your partner about your mental health. However, as a relationship becomes long-term, it can be beneficial to share about yourself. By being open with your partner, they can better support you and your needs. 

If you are feeling afraid to open the dialogue about mental health with your partner, focus on all the qualities and parts of your personality that they love. By reminding yourself of how much they care about you, you can help ease your fear of the conversation.

Sharing your mental health challenges also will give your partner insight into your strengths. Creating an open conversation can help your partner get to know you better and also may encourage them to share. 

Your partner may respond to learning about your mental illness with uncertainty or curiosity. If you are comfortable, invite these questions and answer them with honesty. Your partner may have been caught off guard, but their questions don’t mean that they don’t accept you.

If your partner does react to your mental illness negatively, that is okay too. It is better to know your partner’s true feelings about mental health conditions than living in secret. If they cannot accept you with your mental illness, then they are likely not the person for you. You deserve to be loved fully regardless of any illness.

Getting Help

It is important to seek professional health if you are struggling with your mental health. A mental health provider can help create a treatment plan that is right for you. They also can often provide guidance to navigating romantic relationships with a mental illness. 

Learn More

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Overview of OCD

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Overview of OCD

Overview of OCD

Obsessive-compulsive disorder (OCD) is a often long-term disorder in which an individual experiences uncontrollable, reoccurring thoughts (obsessions), and behaviors (compulsions) that they feel the urge to repeat over and over.

Based on data collected by Harvard Medical School and their National Comorbidity Survey Replication (NCS-R), the lifetime prevalence of OCD among U.S. adults was 2.3%.

In order to provide help for those struggling with OCD, it is important to understand what the disorder is. The following provides information on the symptoms, causes, and treatment of OCD.

SIGNS AND SYMPTOMS

Obsessive-compulsive disorder causes obsessive thoughts and compulsive behaviors that interfere with daily life and typically last for at least an hour each day.

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

CAUSES AND RISK FACTORS

Although the exact causes of OCD are unknown, health professionals have determined various risk factors for the disorder. These risk factors include, but are not limited to:

  • Genetics are often looked at as a risk factor for OCD. Many studies have shown that people with first-degree relatives (such as a parent, sibling, or child) who have OCD are at a higher risk for developing OCD themselves. 
  • Brain structure has been found to have links to OCD, although the connection is not yet entirely clear and research is still underway. Imaging studies have shown differences in the frontal cortex and subcortical structures of the brain in patients with OCD. 
  • Environment, such as childhood trauma, has been found as a risk factor for OCD by some studies. However, further research is needed to better understand the relationship between one’s environment and OCD.

TYpes of TREATMENT

There are many forms of treatment for obsessive-compulsive disorder, and some types may work better for different individuals. Many treatment options are often used together for the best results. Types of treatment include, but are not limited to:

  • 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 may be used in the treatment of OCD. Various different medications may be prescribed, including:
    • SSRIs, a type of antidepressant, can be helpful for many in controlling obsessions and compulsions

FINDING TREATMENT AND RESOURCES

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Mental Wellness Month

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Mental Wellness Month

Mental Wellness Month

Mental Wellness Month is recognized each January. During the month, world leaders in mental health come together to share the importance of maintaining mental wellness. However, just like keeping a healthy body, keeping a healthy mind takes work. In honor of Mental Wellness Month, we would like to help you get started on your journey towards improving your mental wellness with the following information and tips.

How Does Mental Wellness Differ From Mental Health?

At times you may hear “mental wellness” and “mental health” used interchangeably. Although they are closely related, the two focus on different aspects of your mind.

Mental Wellness

The Global Wellness Institute defines mental wellness as “an internal resource that helps us think, feel, connect and function; it is an active process that helps us to build resilience, grow and flourish.”

Mental Health

The Centers for Disease Control and Prevention (CDC) describes mental health as “our emotional, psychological and social well-being. It affects how we think, feel and act. It also determines how we handle stress, relate to others, and make healthy choices.”

The Difference Explained

As you can see, mental wellness and mental health are very similar. But, a notable difference is that mental wellness places more focus on the individual’s own ability through their thoughts and actions to improve their state of mind.

Improving Your Mental Wellness

There are many ways that you can improve your mental wellness. By doing things that make you happy or that are meaningful to you, you can improve your mental wellness.

Everyone has different things that bring them joy. Because of this, people often find different things to help increase their mental wellness. To find the most benefit in improving your mental wellness it is important that your journey is unique to you. 

While people may find benefit in different things, some ideas to help get you started include:

  • Creating: through painting, music, writing, and more
  • Getting active: big or small, any physical activity counts
  • Connecting with others: spending time with friends and family, and also by meeting new people

 

Getting Help

As we mentioned before, taking care of your mental wellness isn’t always easy. Luckily, you don’t have to trek this journey alone. 

If you are struggling to maintain your mental wellness, you may benefit from mental healthcare. At NW Mind-Body Wellness, our providers will complete a full assessment of your mental health. Through our comprehensive approach, we can help determine the best plan for improving your mental wellness.

To learn more, click the following link to our “Contact Us” webpage: https://nwmind-bodywellness.com/contact-us/

Crisis Help

If you or a loved one is in a crisis, it is important to get help immediately. If in danger of suicide:

  • Call 911
  • Go to the nearest emergency room
  • Call the toll-free, 24-hour hotline of the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255); TTY: 1-800-799-4TTY (1-800-799-488

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Mental Health Tips for the New Year

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Mental Health Tips for the New Year

Mental Health Tips for the New Year

A new year brings new opportunities to take care of your mental health. To help you on your journey, we would like to share mental health tips for the new year. 

Many people set new year’s resolutions focused around improving their mental health. However, turning these resolutions into a reality can be quite difficult. To help you ease your journey, there are a few simple steps you can take. The following consists of mental health tips for the new year to help get you started.

Ask for Help

It is important to remember that it is always okay to ask for help from others. While you might hope to better your mental health all by yourself, at times it can be quite beneficial to have the support of others. The help of family, friends, or a mental health professional can help you reach your goals.

Set Clear Goals

When setting new year’s resolutions or goals it is helpful to keep them clear and identifiable. If your goals are vague, it is often hard to find the necessary steps to reach them. By setting clear goals, you can better identify how to work towards them and reach them.

 

Take Time to Relax

Many people think that in order to better their mental health they must constantly take active steps and keep busy. In reality, taking time to relax is actually an essential piece to bettering your mental health. It is important to give yourself time to recharge.

 

Maintain Physical Health

Mental health and physical health share many connections. Due to this, it is important to maintain your physical health in order to feel your best mentally. 

To take care of yourself physically, do your best to get active regularly, eat nutritious meals, and stay hydrated.

Focus on the Positive

State of mind greatly impacts your mental health. In everything you face, do your best to look at things on the bright-side. Focus on your successes, the joy in your life, and all else that is good. 

 

Learn More

 

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How to Make New Year’s Resolutions That Will Stick

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HOW TO MAKE NEW YEAR’S RESOLUTIONS THAT WILL STICK

How to Make New Year’s Resolutions That Will Stick

As we approach 2023, many people wonder how to make New Year’s resolutions that will stick. When setting your resolutions, there are a few things that you can keep in mind to help you reach your goals.

A new year offers individuals the chance of a new beginning, which is why many people make New Year’s resolutions. However, there are many things that can get in the way of these goals and dreams, which may lead to people not being able to follow through on their resolutions. According to a study by Scranton University, only 19% of people actually stuck to their New Year’s resolutions. 

We want you to have your best shot at making your New Year’s resolutions come true. To provide you help, we have created a guide on how to make New Year’s resolutions that will stick. The following list consists of tips for creating the right New Year’s resolutions for you, and tips on how to achieve them.

Keep them Realistic

When setting resolutions, it can be easy to get caught up in the moment and ask too much of yourself. By keeping your goals realistic and achievable, you are more likely to stick with them. It is important to understand that no dream is too small, and that any progress counts. Set yourself up for success by creating goals you believe you can reach.

 

Be Specific

When your goals are not specific, it can be hard to reach them. People with vague goals often find themselves straying further and further away from what they hoped for. By having a specific goal in mind, it can be easier to plan how you will achieve it. Try your best to set clear, specific resolutions. 

 

Seek Support

Having someone by your side cheering you on can be very beneficial when setting goals. Whether your resolution constitutes change big or small, it still requires effort and dedication. Because of this, it can be very helpful to have the support of others. Try to connect with and establish a support network of friends and/or family to help provide you encouragement.

Focus on the Positive

Celebrate your successes, as no achievement is too small. Even if you face some road bumps on the way towards turning your resolution into reality, that does not take away from what you have achieved. Take time to focus on your progress as it can motivate you to keep going and pursuing your goals.

Also, if you “break” a resolution, or want to start a new one, know that every day brings new opportunities and room for success. 

 

Learn More

 

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