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An Effect of Alcohol on Neurofunction

June 14, 2023 by

Generally speaking, we think of chronic alcohol drinking as being associated with alcohol addiction or alcoholism. This is far from the truth. Chronic consumption of alcohol refers to a consistent intake, be that weekly or daily, and could mean one drink or many drinks on a consistent basis. This is much more commonplace than we may realize. Think of folks who enjoy one glass of wine or one beer after work five days a week. Think of those who drink heavily every weekend. Chronic is not necessarily problematic, however, from a neurological perspective, chronic alcohol consumption has shown distinct and definitive changes in the neurocircuits and neurochemistry of the brain. Those who chronically drink show higher stress and anxiety when not drinking and decreased mood and overall wellbeing when not drinking. This means that chronic alcohol consumption actually changes the chemistry of the brain in a way that causes these increases and decreases even when drinking has stopped. So, in order to get back to baseline, a person is then compelled to drink even more and the cycle continues (Huberman, 2023). This is an important thing to note for those who regularly consume alcohol, as these changes are dramatic ones that have an overall negative impact on health.

Sources

Huberman, Andrew (Host) 2023. The Huberman Lab [podcast]

Written by Nicole Geddie – Graduate Student in Mental Health Counseling

 

 

Filed Under: Anxiety, Depression, Inspire, Mental Health, Self-Worth

SETTING NUTRITIONAL NEW YEAR’S RESOLUTIONS THE HEALTHY WAY

February 16, 2023 by

 

It’s that time of year when most of us think about setting our New Year’s resolutions. If you’re like a lot of people, you may have a goal of “losing weight” or “getting healthier.” These are obviously great goals to have, and making changes to your diet is one of the best ways to reach both.

The problem is, too many people make the wrong changes to their diet. They want to lose 30 pounds and be healthy in an unrealistic amount of time. And so once January 1st comes around, they rely on fad diets that don’t provide their bodies with proper nourishment.

This is the number one reason people fail to reach their New Year’s goals.

Here are some ways you can set your nutritional New Year’s resolutions in a healthy way.

Rely on How You Feel, Not on Technology
I see more and more people using a tracking app to track how many calories they eat in a day. But most of these programs give you a caloric reward (you can eat more) on days you exercise and a caloric punishment (you must eat less) on days you don’t.

The thing is, this kind of “logic” goes against normal intuitive eating patterns. In fact, for most people, feel less hungry on days they are most active and vice versa. My advice is to listen to your own hunger signals and make decisions off of those instead.

Avoid Restrictive Fad Diets
I can’t think of anything less healthy than a diet that does not allow you to eat macronutrients. Fat, protein and carbohydrates are all important for our health. Some people do better with more fat and fewer carbs, and some people do better with more carbs and less protein. It all really depends on your age, activity level, lifestyle, and general health. Your best bet is to work with a licensed nutritionist who can create an eating plan that is right for you.

Take Baby Steps
No one becomes overweight and unhealthy overnight. It happens over the course of weeks, months, and years. Losing weight and getting your health back also will not happen overnight, so you need to be realistic.

And because weight loss and improved health can take time, it’s important that you focus on setting small goals and taking baby steps to get there. Reaching a set of smaller goals (lose 5 pounds, walk upstairs without becoming out of breath) instead of one big one (lose 50 pounds and look awesome in a bikini) will help you stay on track and committed.

Don’t be like everyone else and set yourself up to fail in the coming year. Be smart about your weight loss and health goals by following these tips. And if you’d like to work with a nutritionist who can help you reach your goals in a healthy manner, please get in touch with me.

Written by Sherline Herard – Registered Mental Health Counselor Intern

SOURCES:

https://www.vitacost.com/blog/healthy-new-year-resolution-tips/
https://nutritiouslife.com/eat-empowered/how-to-set-new-years-resolutions/

Top 3 Nutrition New Year’s Resolutions

Filed Under: Anxiety, Depression, empower, Inspire, Intimacy, kindness, Mental Health

Tips for Planning for Self-Care

February 9, 2023 by
Reaching the point of burnout is, unfortunately, an all too common experience for many. Given the fast-paced, productivity-based work culture that exists in America today, burnout has essentially become the marker by which we measure success. The message we receive is this: “If you feel like you have exhausted your limits, then you are doing something right!” There is this tendency to equate how much we produce to whether or not our lives are worthwhile, but this could not be more untrue. Similarly, rest is often portrayed as something you earn once you have put in the work, but this is also false. Rest is not something we need to work toward, it is something our bodies and minds require in order for us to make it through life. With this in mind, I have compiled a list of helpful tips to utilize when planning for self-care. While I wish I could tell you I picked this up without error, the only reason I am able to make such a list is because I have tried and failed many times… And this is what I have learned!
1. Identify the difference between things that make you feel rested versus what makes you feel fulfilled. Some activities might fall into both categories, but it is helpful to distinguish between the two. Restful activities often alleviate stress and induce a sense of tranquility. Fulfilling activities are things one enjoys and are often fun. For example, meditating or going on a walk might help one feel rested, whereas painting or gardening might be fulfilling.
2. Identify the people and things that hinder your ability to unwind. For instance, if you are a parent and being around your child is stressful in that you focus solely on their needs, you may need to find someone to care for your child during your self-care time. Similarly, having your work phone on you while you attempt to rest might prevent you from being able to relax as your phone might go off or you might feel compelled to check it regularly.
3. Review your weekly schedule and identify spaces of time in which you are able to engage in self-care. Whether your schedule is wide open or packed with commitments, making time for self-care is something one has to be intentional about planning because it will not always “just happen” or “work itself out.”
4. Once you have decided on a restful or fulfilling activity, have ensured you will not be distracted by certain people or things, and have chosen a date and time for self-care, make sure all of your regular responsibilities are tended to prior. As an example, one might handle all of their house chores, clear out their inbox, and predetermine dinner plans in order to set themselves up for nothing but rest on the day of their self-care. This is important because “past you” is taking care of “future you” in a way that will make you feel even more taken care of.
5. Finally, make sure you plan for self-care at least once a week. While there are ways to find rest and fulfillment in small ways throughout the week, it is imperative that you care for yourself and separate blocks of time. If you are able to give so much to others (i.e. work, school, family, etc.), you need to be able to give yourself much as well.
Written by Cindy-Joy Rosado – Graduate Student in Mental Health Counseling
Filed Under: Anxiety, Depression, empower, faith, Inspire, Intimacy, kindness, love, Mental Health, Self-Worth, selfless, Women Empowerment

Elevate Your Mood

February 3, 2023 by

How can we turn our good mornings into good days, and our good days into good evenings? One simple but potent way to help steer your mental health in the right direction is to be consistent about getting your daily dose of morning sunlight. Research heavily suggests that exposure to
early morning sun elevates mood by producing serotonin, a crucial chemical for the prevention and treatment of depressive symptoms. Being diligent in getting that morning sunshine is also a great way to create a routine that helps set the tone for the day, likely increasing productivity and overall satisfaction. It may be especially helpful to get outside in the sun for some physical activity in the morning, such as walking or running. This will increase endorphins, elevating your mood even further.

Furthermore, exposure to full-spectrum morning sunlight will help reset your circadian rhythm by suppressing melatonin in your system until it is needed later in the day, while increasing your serotonin giving you a boost in both energy and mood. When consistent, evidence suggests you’ll experience more restful, uninterrupted sleep creating a healthy sleep-wake cycle which plays a huge role in overall mental health and wellbeing. This one small change to your daily routine packs a powerful punch.

So grab your cup of coffee, and a good book, or put your walking shoes on and bask in that soft, early morning sunshine as you get ready to face the day ahead!

Written by Nicole Geddie – Graduate Student in Mental Health Counseling

Filed Under: Anxiety, Depression, Inspire, kindness, love, Self-Worth

Six Dimensions of Wellness

January 26, 2023 by

On the heels of world changing events like a global pandemic, many communities were intensely affected by Hurricane Ian in September. As we adjust to new challenges and situations which have arisen from these, we continue to experience the problems that existed before pandemics or natural disasters. Now, as we approach holidays and other stressful situations it is more important than ever to focus on key concepts for maintaining wellness.

Mental health counseling focuses on striving for wellness in all areas of our lives as foundational to managing stress and other mental health concerns. If you currently feel overwhelmed, lack direction, or simply don’t ‘know where to start try using the six dimensions of wellness listed below daily to gain control over your mental health and wellbeing.

Environment: First, take a look at your daily routines throughout the week and on the weekends. Your environment is your home, your commute, your workplace, etc. As you evaluate your space, you may feel calmer when your space is tidy and organized. This would become an area of focus each day by spending time to clean and organize and then to maintain this space. If your commute is stressful, take a look at areas you can improve. For example, choose calming music, an entertaining audiobook, or podcast to reduce the focus on the stressful aspects of the ride. Or turn the music off and use this time to transition from work to home.

Emotional: A daily focus on emotional wellness may begin with noticing your emotions throughout the day. Are you in control of your emotions? Do you struggle maintaining your level of calm, anxiety, happiness, sadness, or anger? Journaling is a great way to record your thoughts and learn more about the emotions you are experiencing. Therapy is a great place to jump start or explore this focus and to gain insight into how you are feeling and how you are currently managing.

Physical: Physical health is a dimension most of us are aware we need to focus on. A daily focus on physical health means eating foods that are nourishing, establishing a sleep schedule for adequate restorative sleep, going for a walk or taking time to stretch between activities throughout the day. These can be simple, but it requires us to make them a priority consistently to achieve wellness.

Intellectual: Learning something new every day can be the goal here. Or it can mean reading a new book, exploring a subject of interest at the library or online. Learn more about yourself as well by seeking to learn a new skill or hobby. Overlap between the dimensions might be helpful here, so use that long commute to listen to an audiobook or podcast.

Social: Focus on the social dimension might include calling a friend or a loved one just to check in and say hello. It may mean making time to visit a friend or family member. This could also be a time to overlap dimensions with the intellectual and join a group and learn to cook or paint. Volunteering your time is also a good way to develop friendships and make lasting contributions to the community.

Spiritual: This dimension is about your connection to your belief system. Meditation, prayer, or taking time to commune with nature are ways to recharge your batteries in this dimension. This also allows you to explore how you find meaning and the ways in which that meaning is influencing your life.

The six dimensions of wellness focus on our environment, emotional wellbeing, physical health, intellectual pursuits, spiritual involvement, and social interactions. Remember, we are individuals and our needs in each area will vary from person to person. Also, being flexible with how we focus on each dimension daily will help with making these a priority in some way every day. If you are having difficulty finding or maintaining balance in your life, reach out to a qualified mental health professional for assistance.

Written by April Daniel – Registered Mental Health Counselor Intern

Filed Under: Anxiety, Communication, Depression, empower, faith, honesty, Inspire, kindness, love, Mental Health, Self-Worth

Holly Jolly Stress

December 21, 2022 by

It’s the most wonderful time of the year! Right? For some, the holiday season is a time to be anticipated. It’s a time for family, friends, celebrations, and thankfulness. Christmas carols boast of joy, love, cheer, family traditions and light hearts. This, however, is not the reality for some. The holiday season can be a time of extreme stress, exacerbated loneliness, depression, anxiety, and even grief. To make matters worse and the burden heavier, the holidays are also a time during which people tend to compare their lives to those around them, magnifying and compounding those negative feelings. Here are some important tips and reminders for those who struggle during the holiday season:

1. Consider creating new traditions for yourself if the old ones aren’t working.

2. Surround yourself with people who may be in a similar mindset during the holidays and need like-minded friendship and support. Focus on connecting with others even if it is not by conventional means. Avoid isolation and disconnection.

3. Recognize and accept your feelings without judgement. You are absolutely not alone. Be gentle with yourself and go out of your way to avoid potential triggers even if that means declining certain invitations.

4. Prioritize your self-care. Remember, the holiday season is just that: a season. If this time of year is particularly difficult for you, remember it will pass.

Written by Nicole Geddie – Graduate Student in Mental Health Counseling

Filed Under: Anxiety, Depression, empower, faith, Family, kindness, love, Mental Health, Self-Worth

Nothing Changes if Nothing Ever Changes

August 11, 2022 by

Regardless of our thoughts or intentions for ourselves or others, this phrase reminds us we are experiencing difficulty because doing the same thing over and over isn’t working. We need to change. We need to break a cycle or a way of being.

Change can be very difficult which is the reason cycles repeat. Anyone can fall victim to habit or routine and the excuses that maintain them. We can see these cycles repeating among our families, friends, coworkers, and others. It is also evident when someone chooses to change. To do something different. This breaks the cycle.

Change doesn’t have to be big or even scary. Sometimes it is just the way we think about a certain situation, ourselves, or others. Thinking differently is the beginning of change.

Impactful change can result from changing our vantage point or location. These changes may alter our moods! Skeptical? Give it a try, the next time you feel anxious, depressed, hopeless, or frustrated.

Challenge yourself to stand up and walk to another room, to a window, or outdoors. See how just moving yourself can feel like the beginning of a bigger change. At the very least, you handled your situation in a different way. You chose to think of it differently and to act upon those thoughts which lead to powerful, meaningful changes.

If the small change felt good, challenge yourself to consider the next step in this change. Will you incorporate this change into your routine? Will you add to this step by taking another step toward your goal of changing your self-perception, your situation, or relationships? It can!

It all starts with one small change.

Written by April Daniel, Registered Mental Health Counselor Intern #21443

Filed Under: Anxiety, Communication, Couples/Marriage, Depression, empower, faith, honesty, Inspire, kindness, love, Self-Worth

FORGIVENESS IS ESSENTIAL FOR HEALING

June 23, 2022 by
Forgiveness is a tool that we all possess as humans, but if you choose not to utilize your tool it becomes something that is foreign and many times it leads to something that we feel we no longer possess.
The truth is that forgiveness is a necessary tool to utilize in your daily life because it a tool that kick starts healing in your life both mentally and physically. According to Kirsten Weir, Research has shown that forgiveness is linked to mental health outcomes such as reduced anxiety, depression and major psychiatric disorders, as well as with fewer physical health symptoms and lower mortality rates.
In life, energy is something that we definitely utilize everyday, but if the energy you contain is contaminated with a lot of ongoing pain that you choose to not relieve yourself of it leads to various developments of mental and or physical conditions. This is why forgiveness is meant for the survivor rather than the offender that inflicted the pain.
Many may assume that forgiveness means that you are letting someone off the hook, but this is false evidence appearing real because forgiveness really means that a person is choosing to forgive the experience that they had and is choosing to relieve their-self of the negative emotions that has had a hold on them for years because of the choice to hold on to the constant pain and torment that is familiar to them.
When you choose to not forgive it is as if you are drinking a toxic drink and expecting those that hurt you to reap the consequences of it.
Forgiveness is a process and in that process the first step is to be willing to allow yourself to be open to forgiving. Then acknowledge all hurt and pain rather than consuming it as something you can never overcome. Once this is done identify how not forgiving is helping or not helping you. In addition, identify how forgiveness could help you and what your life could be like if you chose to forgive. After going over all of this review everything that you identified and based upon your realizations choose what will serve your life for the better because your life is yours and nobody else can live it but you.

Written by Bria Young, Registered Mental Health Counseling Intern

Reference

Weir, Kirsten. (2017). Forgiveness can improve mental and physical health. American Psychological Association. Vol. 48 (1). Pg. 30

Filed Under: Anxiety, Communication, Couples/Marriage, Depression, empower, Family, honesty, Inspire, Intimacy, kindness, love, Mental Health, Self-Worth, selfless, Women Empowerment

Strategize for Success

June 16, 2022 by

We have all had times where our best plans get thrown off course. Things outside of our control – pandemics, inflation, layoffs, you name it – change our outlook from one moment to the next. It can be overwhelming and even disheartening when new hurdles make our dreams seem that much farther away. But when life presents setbacks and challenges multiply, it becomes more important than ever to strategize for success – in health, in relationships, in work, and in life.

Strategizing for success is more than repeating positive affirmations while waiting for a storm to pass. It is a decision we make to acknowledge the storm and plan a way through it. We do it when we sort things out in a journal before bed, examine our problems in therapy sessions, and find shared aspirations in conversations with those close to us. Moments like these are opportunities to step outside of our daily cycles and obtain a broader perspective on where we’ve been, where we’re at, and where we’re going.

Strategizing takes focus, concentration, and brutal honesty. Often it requires that we willingly confront the things troubling us most. Taking stock of where we’re at, courageously envisioning where we desire to be, and charting a course to get there is how we renew our motivation to forge ahead when things get rough. Also, it has been said that a person traveling alone will go fast, but people travelling together will go far. Strategizing for success can solidify plans for personal wellbeing, but it is even more powerful when we include the wellbeing of those around us.

Success is an experience, not a material possession. It is a journey, not a destination. It is an inner change that we pursue in hopes of improving the outer world. It is not about getting one up on someone else. It is about becoming more today than we were yesterday. Whether we are pursuing better health through exercise and food choice, better mental health through therapy and self-care, better relationships through communication and action, or better contributions to the world through skill learning and meaningful work, success comes when we recognize how our intentions and efforts can lead to growth we never imagined possible.

What does success look like in the coming day, week, or year? How can the inevitable challenges ahead be overcome? How can we work alongside others to achieve success beyond ourselves? These are questions that require us to set aside our social media, our news, our work, and our duties for just a moment as we grab a pen and paper, enter a therapy session, or sit down with a close friend, and strategize for success.

Written by Louis Nicholas, Graduate Student in Mental Health Counseling

Filed Under: Anxiety, Communication, Couples/Marriage, Depression, empower, faith, General, honesty, Inspire, Intimacy, kindness, love, marriage, Mental Health, Self-Worth, Women Empowerment

When Positivity Becomes Toxic

June 2, 2022 by

Have you ever heard the following phrases?

  • “Positive vibes only.”

  • “Everything happens for a reason.”

  • “Failure is not an option.”

  • “Why are you so upset? So-and-so has it much worse.”

  • “Look on the bright side.”

 

If these sound familiar, it’s because this type of mindset is glorified in mainstream culture. Toxic positivity is the belief that one should focus on the bright side of things and keep moving forward while ignoring or neglecting the negative aspects of life. While the intention is seemingly optimistic and positive, the impact is nothing short of harmful. Imagine having to be objectively strong, ambitious, successful, level-minded, in control, unaffected, emotionally stable, invincible, and perfect all the time. What an exhausting way to live! Toxic positivity essentially tells us that it’s not okay to be human because being human is messy and difficult. This is why so many people suffer in silence and feel like they’re failing in life. But what if we began looking at these positive attributes through a realistic and empowering lens rather than a dismissive one? What if we acknowledged that part of being “strong” is learning how to grow through moments of weakness? What if we believed that part of remaining “in control” is recognizing that there are things outside of our control and focusing on the things we can help? What if we accepted that part of being “emotionally stable” is becoming familiar with the emotions that hurt and feel uncomfortable and learning how to process these emotions in healthy ways? I believe we can normalize the real human experience and allow others to feel more comfortable and free to admit they aren’t doing well, ask for help, and receive support! No one should have to suffer alone or in silence.

 

Here are some healthier phrases to replace toxic positivity:

  • “I’m here for you.”

  • “I am so sorry that happened to you.”

  • “You have every reason to feel that way.”

  • “Do you want to talk about it?”

  • “How can I support you right now?

Written by Cindy-Joy Rosado, Graduate Student in Mental Health Counseling

Filed Under: Anxiety, Communication, Couples/Marriage, Depression, empower, Family, Inspire, Intimacy, kindness, love, Mental Health, Self-Worth