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STRESS LESS: EVERYDAY TIPS TO PROMOTE WELLNESS

by Brittnie Blanchard, PsyD October 25, 2024

Feeling overwhelmed by the weight of daily pressures? You’re not alone. As stress levels soar in our fast-paced lives, understanding its origins and impacts is more crucial than ever.

The stress response is a natural reaction to a perceived threat, or demand, that is rooted in the body’s central nervous system (CNS). The short-term activation of the CNS is beneficial, equipping us to respond to what comes across our paths. In the optimal amounts, stress may be positively associated with learning and high performance in areas like sports and work. However, repeated and prolonged stress can lead to less positive outcomes including the development and/or exacerbation of many mental and physical conditions, including depression and anxiety, among others.

So how does one begin to differentiate between good stress (“eustress”) and bad stress (“distress”), and how does one manage it? If the following symptoms are relatable, you might be experiencing prolonged stress response.

  • Frequent/chronic physical symptoms (e.g., headaches, chest pain, stomach upset, sleeping problems, recurrent illness)
  • Increased difficulty with emotion regulation
  • Withdrawal from social supports and activities
  • Things feel out of control/inability to relax OR numbness/autopilot mode
  • Exhaustion

However, addressing your stress may be easier than you think and workable into your ongoing routines…

  • Get enough sleep daily (children: 9-13 hours; teens: 8-10 hours; adults: 7-9 hours)
  • Balanced diet
  • Regular, consistent exercise
  • Breathing techniques (Box Breathing, Belly Breathing)
  • Social support
  • Boosting positive affect (e.g., happiness, joy, contentment, enthusiasm) by scheduling in time for pleasurable activities on a regular basis. (Note: these may vary from person to person, so find what works best for you).

If you continue to feel overwhelmed and run down by stress, consult with a mental health provider. The psychologists and therapists at The Center are well-equipped to support clients through whatever life brings.

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Election Season Stress: Tips to Help Adults and Teens Cope

by Christina Carson-Sacco, PsyD October 7, 2024

As a psychologist, I am finding my clients are bringing up politics and the upcoming presidential election with increasing frequency and distress. Individuals of all ages appear to be affected, however, young adults and teens are particularly troubled by the constant barrage of emotionally charged ads, news stories and social media posts focused on the election and what is happening around the country and world. 

What are we experiencing?

  • Anxiety 
  • Intrusive thoughts and an inability to turn off our minds
  • Sadness and depression
  • Disrupted relationships over politics
  • Fear of the future or a sense of hopelessness 
  • Poor sleep
  • Physical distress such as headaches, stomach upset, back and neck tension, teeth grinding
  • Fatigue and a feeling of being ‘burned out’
  • Anger or irritability
  • Emotions going up and down
  • Increased dependence on substances like alcohol, marijuana, caffeine, or other drugs
  • Emotional eating or a loss of appetite 
  • Inability to focus on work or school

What about the current political climate is affecting us the most?

  • Our country feels very divided, unstable, hostile
  • Fear of what will happen if the opposing candidate is elected; how will things change for me and my loved ones
  • Danger: will someone become violent over politics? I am part of a group that feels targeted by others for violence, and political rhetoric is fueling that?
  • Fear for the future of our country
  • Fear for the climate
  • Fears about loss of personal rights 
  • Exhaustion and distress due to continuous exposure to highly emotionally charged political advertisements 
  • Sadness and a sense of loss of the way things “used to be”

What can we do to cope?

  • When things feel out of control, look for things you CAN control. Take action. Protect yourself. Take care of yourself and your loved ones. All of these actions can give you back a sense of control.
  • Step away from the ‘news.’ There is a risk of trauma from repeated exposure. Look at more neutral unbiased sources. Don’t repeatedly watch upsetting videos or engage in ‘doom scrolling.’ Get just enough information to feel informed not inflamed. Turn off notifications so you can choose when to look at media. Set time limits on devices. Think carefully before sharing your opinions and viewpoints online.
  • Use techniques such as meditation, yoga, deep breathing to turn off the Fight/Flight response and bring your body under control.
  • Acknowledge that much of what you are feeling is a normal response to the realities of the world right now. It is ok to be angry, scared, sad, and tired. Name your grief and loss.
  • Engage boundaries with people and places that are harmful or upsetting, not necessarily cutting people off (but that is ok if necessary) but spending less time with them or limiting what topics you will discuss. Unfollow people and pages that are inflammatory.  Follow positive social media pages that remind you of the good humans are doing, such as GoodNewsNetwork or Upworthy.
  • Look for the good in the world. Look for the good in your loved ones. Participate in positive causes in your community.
  • Be careful to avoid extreme, black and white thinking. Things are not ALL bad, people are not all terrible, everything isn’t ending. Remember, people can have differing views but still have a lot in common.
  • Prioritize the basics of self care: sleep, hydration, nourishment, spending time outside, moving your body, spending time with people and places that are supportive and healthy
  • Ask for help: look to your support system or reach out to a professional like those at The Center who have expertise to help you stay healthy during stressful times.
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Suicide Prevention: What to Know

by Stacey Gagliano, PhD September 9, 2024

Part 1: Children/Adolescents

Suicidal ideation is a serious concern that affects individuals across all ages and backgrounds. Suicide is the 11th leading cause of death in the United States. In 2021, suicides nearly doubled the number of homicides in the U.S. and in 2022, it was the second leading cause of death for those aged 10-14 and 25-34, and the third for those aged 15-24. Unfortunately, suicide rates have seen a troubling increase over recent years. From 2000 to 2018, the rate of suicides in the U.S. rose by 37%. 

Understanding who is at risk and recognizing the warning signs can be crucial in preventing tragedy and providing timely help. In this two-part blog, we’ll explore key factors that contribute to an increased risk for suicidal ideation, important warning signs to be aware of, as well as what you can do if someone you know is struggling with these thoughts and feelings.

Who is at Risk? – Youth

  • Identity questions: Struggles with sexual or gender identity can lead to increased risk.
  • Victims of bullying.
  • Access to lethal means: Availability of firearms or other means can heighten risk. Firearms were involved in over 50% of all suicide deaths in 2022.
  • History of self-harm or previous attempts.
  • Mental health diagnoses such as anxiety and depression, and/or struggles with chronic medical conditions.
  • Recent loss: Youth experiencing significant losses are at higher risk.
  • Witness to violence or family history of suicide.
  • Lack of social support: can increase feelings of isolation.
  • Lack of access to mental health resources or services.
  • Stigma: Cultural or societal stigma around seeking help can prevent individuals from reaching out.

Recognizing the Warning Signs

  • Verbal threats of death, seeking access to weapons, and/or talk of death/dying
  • Hopelessness and rage: Feelings of despair, rage, or seeking revenge
  • Changes: Neglecting personal appearance, changes in appetite, and/or withdrawing from friends/family
  • Engaging in reckless behavior
  • Feeling trapped: A sense of being trapped with no way out
  • Making arrangements: Preparing for end-of-life matters, like updating a will or saying goodbye
  • Increased substance use
  • Mood swings: Dramatic changes in mood or personality
  • Loss of purpose: Feeling that life has no meaning or purpose

What Can I Do to Help?

If you are the parent/guardian of a child who struggles with or is at risk for suicidal ideation,

  • Take steps to reduce access to lethal means in your home.
    • Remove all firearms from the home, or at a minimum, ensure that they are all locked and inaccessible to your child. Store bullets separate from the guns.
    • Secure all medications and sharp objects in your home as well.
  • Seek the support of a mental health provider. Ensure that an appropriate safety plan is created.
  • In the case of an emergency, call 911 or bring your child to your nearest emergency room for an evaluation. You may also wish to contact mobile crisis intervention services in your area.

Hotlines

  • Suicide Prevention Lifeline:  Call or text 988
  • Crisis Text Line: Text TALK to 741-741
  • National de Prevencion del Suicidio:  1-888-628-9454
  • The Trevor Project (Crisis line for LGBTQ+ youth): 1-866-488-7386
  • National Teen Dating Abuse Helpline: 1-866-331-9474
  • The National Runaway Safeline: 800-RUNAWAY (800-786-2929)

Check our social media for more resources and useful information.

Sources

Part 2: Adults

Understanding who is at risk and recognizing the warning signs can be crucial in preventing tragedy and providing timely help. In the following blog, you will find risk factors and ways to help that are specific to adults. For more information on this topic, please see the previous blog on Suicide Prevention in Youth.

Who is at Risk? – Adults:

  • Comorbid Diagnoses: People with multiple mental health conditions are at higher risk.
  • History of Self-Harm or Previous Attempts: Past behaviors are strong indicators of future risk.
  • Recent Losses: Significant life changes, such as losing a job, facing financial difficulties, or experiencing the death of a loved one, can increase vulnerability.
  • Chronic Problems: Ongoing issues with the legal system, unemployment, or troubled relationships can exacerbate mental distress.
  • Physical Disorders: Conditions affecting the central nervous system, such as epilepsy, Alzheimer’s Disease, or spinal cord injuries, can heighten risk.
  • Other Medical Diagnoses and Chronic Pain: Chronic illnesses like cancer, autoimmune diseases, or HIV/AIDS also play a role.
  • Substance Use: Abuse of alcohol or drugs significantly raises the risk of suicidal thoughts.

What Can I Do to Help?

Recognizing these signs early and offering support can make a significant difference. See the previous blog on Suicide Prevention in Youth for a full list of warning signs.

If you or someone you know is exhibiting these signs, seek professional help immediately. Suicide prevention is a community effort, and being informed is the first step towards making a difference. If someone you know is at risk:

  • Be sure to check in with them regularly.
  • Be a supportive listener and do not jump to problem solving.
  • Focus on validating their feelings and reminding them that you are there for them.
  • Provide them with resources (can be found below).
  • In the event of an emergency, of course, dial 911. You may also wish to contact mobile crisis intervention services in your area.

Hotlines

  • Suicide Prevention Lifeline:  Call or text 988
  • Crisis Text Line: Text TALK to 741-741
  • National de Prevencion del Suicidio:  1-888-628-9454
  • National Domestic Abuse Hotline:  1-800-799-SAFE (7233)
  • The Gay, Lesbian, Bisexual and Transgender National Hotline: (888) 843-4564
  • Trans Lifeline: (877) 565-8860

Check our social media for more resources and useful information.

Sources

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Rejuvenate your Relationships:

by The Center in PA August 6, 2024

Applying the Gottman Method, by Emily Israel, M.S.

Relationships can provide us with comfort, security, enjoyment, pleasure, love, companionship, support, safety, and care. However, we can feel very distressed when our relationships lack these positive experiences. Most of us have experienced challenges in relationships with a partner or loved one at some point. There are ways to support the development of healthy relationships, as well as ways to help a relationship that has become more conflictual become healthy once again.

John Gottman, Ph.D., and his wife Julie Gottman, Ph.D. spent many years researching aspects that support healthy couple relationships and found tools that can benefit both couples and other relationships.

Ways to support a healthy relationship according to Gottman Research: 

  • Get to know the other person’s needs, values, past experiences, priorities, and stresses.
  • Experience and express love to those with whom you share a relationship (more specific to romantic partners but can apply to other loved ones). 
  • Turn towards your loved one and respond when they engage you. Create opportunities to spend time together to support the building of connection.
  • Try to view the person from a positive perspective.
  • Management of Conflict
    • Engage in active listening skills to develop empathy: listen intently to the person’s feelings and acknowledge them by validating and summarizing what you heard them say. 
    • Avoid defensiveness: Take accountability and create an improvement plan. Acknowledge your role in an argument and pick one way you might make it better.
    • Avoid attacking the other person’s character or criticizing them: Start with “I feel” and describe what created the feeling without attacking without directing at them and share what you need to feel better.
    • Resist Stonewalling: Stonewalling is when we become frustrated in a conflict and we walk away from our significant other or withdraw. When you are tempted to tune out a loved one, consider engaging in self-soothing techniques and taking a timed break to give yourself time to calm down instead. This break should be no more than 24 hours and is meant to bring down each person’s heart rate so that you can re-engage effectively.  
  • Discuss future dreams and understand each other’s goals to create shared meaning.
  • When one person is stressed about something such as an incident at work, unrelated to the relationship, join in on how they feel and support their position on the issue.
  • Demonstrate trust and commitment to one another.

If you would like to develop these skills further and rejuvenate any of your relationships, please contact us at the Center.

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Recognizing Different Presentations of Obsessive-Compulsive Disorder (OCD)

by Brittany Keim, LPC May 9, 2024

Obsessive compulsive disorder (OCD) is characterized by obsessions and compulsions. Obsessions are recurrent and persistent thoughts or images; whereas, compulsions are behavioral or mental actions that are performed to reduce the distress or discomfort that an individual experiences. In simpler terms, an obsession is something that you cannot stop thinking about regardless of how hard you try to stop and a compulsion is a behavior that gives you short-term relief from your obsession. For instance, an individual may experience obsessions about their safety when they leave the house. In an effort to decrease their feelings or distress, that individual may stay home and this action will act as a compulsion because it is directly related to a decrease in anxiety or discomfort.

When thinking about OCD, it is important to remember that obsessions and compulsions have to result in significant distress and impairment. This means that obsessions and/or compulsions are time consuming and take away from your ability to participate in everyday activities. Significant distress and impairment may look like being late to school, skipping work, not being able to participate in activities that you once found enjoyable, etc.

Obsessive compulsive disorder is often thought of as excessive hand washing and a fear of contamination or germs, but OCD has many other presentations that can be overlooked. Knowledge of these other presentations is helpful in obtaining a correct diagnosis and receiving effective treatment. Below, I will detail common OCD subtypes, but please note that this is not an exhaustive list of presentations.

Harm OCD – involves intrusive thoughts of harming others or committing a violent act. People fear they could lose control at any moment and engage in violent behaviors. Due to this fear, individuals with this subtype of OCD may engage in significant avoidance. They may avoid interacting with others or completing everyday tasks that pose a risk (e.g., chopping vegetables).

Postpartum OCD – characterized by unwanted thoughts of harming a newborn. Individuals who experience this presentation will often avoid interacting with their baby or they will refrain from engaging in actions that are essential in taking care of a newborn (e.g., changing a diaper).

“Just Right” OCD – obsessions are thoughts and/or feelings that something is not quite right or that something is incomplete. Those who struggle with this subtype of OCD, will often wait to complete a task until it feels “right” or they will excessively engage in a behavior until it feels “right.”

Scrupulosity OCD – strict adherence to religious principles or moral ideals. Individuals will hold themselves to high moral/religious standards and feel extreme guilt or anxiety when they fall short. Some examples of compulsions are: excessively reading scripture or not allowing oneself to enjoy interests in fear that this could be considered sinful.

Relationship OCD – described as repetitive thoughts that center on doubts or fears about the relationship. The person may experience uncertainty and obsess about whether their partner really loves them or whether the relationship will last. A common compulsion related to this subtype is seeking reassurance.

Pedophilia OCD – this subtype of OCD occurs in individuals who have no desire to harm children, but are plagued with worry that they may do so. Individuals may become concerned with their thoughts towards children and/or they may fear that they may interact with a child in a way that is deemed inappropriate.

If you are currently experiencing symptoms of OCD and relate to any of the above presentations, you are not alone. Exposure with response prevention (ERP) is an evidence-based approach to treatment that has been proven to be very effective in treating OCD. Through ERP, an individual will learn to navigate their obsessions and decrease unwanted compulsions that interfere with their everyday functioning. Reach out to The Center today to learn more about receiving treatment for OCD.

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5 Ways to Accept and Overcome Your Anxiety

by Lorna Jansen, PsyD April 15, 2024

Most of us have felt anxious at one point or another. Maybe it was a school or work evaluation or a difficult relationship or fears about the state of the world that recently caused an increase in anxiety for you or a loved one. Regardless of the origin, it is important to understand how to recognize and respond appropriately to anxiety when it comes up. I attended a seminar by Lynn Lyons, LCSW, on the topic of Helping Anxious Families. What follows is a combination of information from her presentation and my own clinical experiences. 

  1. The first step is to be aware and acknowledge the anxiety you or your family member is feeling. 
    • This can manifest as physical symptoms, such as shortness of breath, shaky hands, an upset stomach or headache, and/or feeling like your heart is racing. 
    • Take notice if you are having trouble sleeping or concentrating. 
  1. The second step is to understand that we often can’t change the fact that anxiety will show up, but we can change how we respond when we feel anxious. In fact, it is more important that we should welcome anxiety and get used to the thing that is making us anxious. We can even be curious about our feelings of discomfort and realize that if we aren’t always feeling at ease, that means we’re headed in the right direction.
  2. The next step is to look at how the anxiety is being reinforced in your own life or within the family. Often, a person who is anxious will require that certain things are done to help them reduce their anxiety. For example, a child who is worried about interacting with peers on the playground may avoid going out for recess. In the absence of any safety issues, it would be best if a teacher or guidance counselor helped that child get used to playing on the playground instead of allowing them to skip out on the experience all together.
  3. Anxiety runs in families and it affects the people with whom you live. If you tend to be a person who is often worried, you have probably affected the anxiety level of those around you. If you are a parent, it is suggested that you
    • Talk less about your anxieties and fears about the world to your child, and do not repeat others’ fears to yourself or to them
    • Seek to find ways that you can encounter your fears while also supporting yourself appropriately
    • Control your response to others’ fears – try to remain calm instead of expressing excess emotions
    • Reduce your expectations that accommodations should be made in response to your fears or to someone else’s worries 
  4. Anxiety wants us to feel calm, comfortable, and certain. Instead, we can
    • Expect that worries and fears will come up.
    • Talk to your worry. You can even name your anxious voice and acknowledge it when it shows up: “Hi, George. There you are again. I hear that you’re anxious about getting in the car today.”
    • Aim to be unsure and uncomfortable on purpose at times.
    • Keep breathing. The 4-7-8 breathing technique involves breathing in for four counts, holding for seven counts, and breathing out for eight. When you notice you are breathing rapidly, try to slow it down using this method (or box or belly breathing, if preferred). Rapid breathing sends the message to your brain that you are anxious, relaxed breathing lets your body know you are OK.
    • Keep your goals in mind and remember the success you have had in the past when you have encountered other feared environments.
    • Continue showing up and remember that worry doesn’t have to get in the way of you achieving your goals, whether that be dealing with a difficult boss or taking a test at school.

In conclusion, if you or someone you know is living with anxiety, it can be draining and difficult to know how to combat it. Remember that anxiety will show up – expect it, but do not give it a foothold or give in to its demands for security.  Also, consider how you are separate from your anxiety and realize that it is not you, but a separate thing outside of you that is calling for this flight or fight responses to situations that are not actually dangerous. You can do this!

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