Deborah Blum | Blum Counseling Group
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Humans are social creatures and we don’t do well in isolation. That’s exactly why state penitentiaries punish prisoners by putting them into solitary confinement. It causes them great mental anguish. Many of us have felt like prisoners in solitary confinement over the last couple of months because of the COVID-19 pandemic and subsequent lockdown. And […]
Humans are social creatures and we don’t do well in isolation. That’s exactly why state penitentiaries punish prisoners by putting them into solitary confinement. It causes them great mental anguish.
Many of us have felt like prisoners in solitary confinement over the last couple of months because of the COVID-19 pandemic and subsequent lockdown. And many of us have been feeling our own mental anguish from this extended isolation.
Who knows how long this may go on? While none of us have control over what our governments do, we do have control over ourselves and our perceptions of the world. With this in mind, here are some tips for coping with social isolation, for however long it goes on.
If you’re paying attention, it almost seems as if the media is trying to confuse us and cause panic more than report on actual news. Watching too much news doesn’t help anyone’s anxiety levels, so stay informed as best you can but don’t binge-watch.
Being isolated can get very boring very quickly so it’s important that you try and get creative with your time. This could mean painting the living room and rearranging the furniture or getting your husband and kids to learn a new language with you. It could mean experimenting with an old recipe or making up a game with your kids. Just have fun and think outside the box!
Now is a great time to reconnect with friends and loved ones you haven’t spoken to in a while. And technology like Skype and Facetime makes it incredibly easy to chat with someone no matter where in the world they are.
A lot of the anxiety we may feel comes from the fact we aren’t moving our bodies as much as we usually do. It’s important to stay physically active during this time. So get outside and get some sun. Go for a walk or ride your bike. Not only is exercise good for us physically, but physical activity releases endorphins that make us feel good mentally and emotionally as well.
The world is a chaotic place right now and it seems we are being hit with noise and negativity from all sides. It’s important to make time each day for some quiet meditation.
If you’ve never meditated before, that’s okay. Just try it.
One of the easiest ways to meditate is through a listening meditation. Find a space in your house where you can be alone and get into a comfortable position. Close your eyes and breathe deeply in and out… and simply listen to the ambient sounds.
What do you hear? The buzzing of a light? A fly? Your dog’s collar rattling down the hall as he scratches. Expand your hearing to see what else can you hear outside your house. Birds? Lawnmowers? Traffic?
Simply breathe and listen intently for 5-10 minutes. When you listen, you can’t think at the same time, and so you will notice finally your thoughts go quiet. This is paradise!
If you find that the social isolation is really beginning to trouble you and you’d like to speak with someone, please get in touch. I would be happy to discuss how I may be able to help.
SOURCES:
Traumatic events such as war, rape, and severe accidents can lead people to suffer from symptoms of Post-Traumatic Stress Disorder (PTSD). What we have recently discovered is that any event that is experienced as threatening can generate PTSD-like symptoms and negatively affect a person’s quality of life. Somatic Experiencing® (SE™) was developed by psychologist Peter A. […]
Traumatic events such as war, rape, and severe accidents can lead people to suffer from symptoms of Post-Traumatic Stress Disorder (PTSD). What we have recently discovered is that any event that is experienced as threatening can generate PTSD-like symptoms and negatively affect a person’s quality of life.
Somatic Experiencing® (SE™) was developed by psychologist Peter A. Levine to address the effects of trauma. Levine developed this modality after noticing that prey animals, whose lives are constantly under threat in their natural habitat, are able to recover quickly by releasing stressful energy accumulated during the event.
Human beings don’t have this same capability of processing trauma. We tend to override this natural way of regulating our nervous system and instead feel emotions like fear and shame. Somatic Experiencing helps people move past the trauma.
Somatic therapy combines psychotherapy with physical therapies to bring about the holistic – or whole-person – healing. This modality focuses on the mind-body connection and uses talk therapy along with physical therapy techniques to release pent-up tension in the body that is negatively impacting a person’s health and well-being.
Somatic therapy can be very beneficial to people who have suffered trauma or abuse, as well as people who suffer from stress, anxiety, depression, grief, and addiction. This technique can be used in individual and group settings and may prove effective when other traditional forms of treatment have not delivered results.
During a session, a therapist uses talk therapy to help their client revive past memories of traumatic experiences. The client then pays attention to any physical responses. Physical therapy techniques such as deep breathing, relaxation, and meditation are used to help relieve symptoms. Other adjunctive physical techniques that may be used with this therapy include yoga, dance, exercise, or other types of movement and massage.
Somatic therapy can easily be integrated into other counseling practices. You’ll want to begin by looking for a somatic therapist that is licensed and experienced in somatic therapy techniques. In addition to looking for someone with the right skills and background, it’s also important that you find someone you feel comfortable with.
Somatic experiencing is an excellent way of getting rid of what is stuck and holding you back from experiencing joy and peace in your life. If you’d like to explore this treatment approach, please get in touch with me. I’d be more than happy discussing how I may be able to help.
SOURCES:
https://www.psychologytoday.com/us/blog/the-intelligent-divorce/201503/somatic-experiencing
https://www.psychologytoday.com/us/therapy-types/somatic-therapy
https://psychcentral.com/lib/how-why-somatic-experiencing-works/
https://www.goodtherapy.org/learn-about-therapy/types/somatic-experiencing
As the events of COVID-19 continue to unfold, many of us are focusing on how we can keep ourselves and our families as healthy as possible. While social distancing and increased hand washing can be very effective at stopping the spreading of the Corona virus, it is equally important to keep our immune systems strong. […]
As the events of COVID-19 continue to unfold, many of us are focusing on how we can keep ourselves and our families as healthy as possible. While social distancing and increased hand washing can be very effective at stopping the spreading of the Corona virus, it is equally important to keep our immune systems strong.
With this in mind, here are some of the absolute best foods you can eat to help support your immune system:
Blueberries are loaded with powerful antioxidants. In fact, they contain a type of flavonoid called anthocyanin, which has antioxidant properties that can boost your immune system. A 2016 study found that flavonoids play an essential role in the respiratory tract’s immune defense system. The researchers found that people who ate foods rich in flavonoids were less likely to get sick with respiratory tract infections and the common cold.
Turmeric is the aromatic spice that makes curry yellow. It is also often used in alternative medicine thanks to its active compound curcumin. Curcumin has been shown to improve a person’s immune response because of its antioxidant and anti-inflammatory effects.
Popeye knew that spinach would help him be stronger. But I wonder if he knew how good it was for his immune system. Spinach contains vitamin C & E, as well as beneficial flavonoids and carotenoids. Not only are vitamin C & E great for the immune system, but research shows flavonoids may help prevent common colds in otherwise healthy people. So, it stands to reason it may help protect against other viruses as well.
Most of us, when we feel an illness coming on, reach for more vitamin C-rich foods. But what is it about vitamin C specifically that makes it so good for our immune systems?
Vitamin C is believed to increase the production of white blood cells. These are the cells responsible for attacking foreign invaders like bacteria and viruses.
Some popular citrus fruits high in vitamin C include:
Unlike other animals whose bodies do produce vitamin C, humans must get their vitamin C from the foods they eat or through supplementation. So be sure to add more citrus fruits to your diet.
We can’t talk about vitamin C without mentioning that ounce for ounce, red bell peppers contain even more vitamin C than most citrus fruits. So if you prefer veggies to fruits, then be sure to eat more red bell peppers.
While this is not an exhaustive list of immune-boosting foods, it will get you started eating right so you can stay healthy during this pandemic. It’s also important to stay hydrated and eliminate sugars and trans fats from your diet as well.
SOURCES:
https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system
What makes someone feel they have been born into the wrong body? Gender identity is a prominent topic these days thanks to the transgender movement, yet many people are still uncertain about what causes this issue. What is it, exactly, that determines whether an individual thinks of themselves as “male” or “female” or something else […]
What makes someone feel they have been born into the wrong body? Gender identity is a prominent topic these days thanks to the transgender movement, yet many people are still uncertain about what causes this issue.
What is it, exactly, that determines whether an individual thinks of themselves as “male” or “female” or something else or neither of these two options? It seems that a possible answer to this question lies in the structure of our brains.
A considerable number of gender differences in the brain have been described and many are housed in the parts of the brain concerned with sexuality. For instance, an area of the brain that has to do with sexuality is larger in males than females and smaller in male-to-female transgender brains.
There are also reports of chemical differences in male and female brains, though there is still confusion as to how these differences, as well as size difference, relate to gender. Studies have also suggested that connections between brain areas may differ between genders, yet scientists struggle to interpret these findings in a meaningful way.
So, while we are a little closer to understanding this complex topic and understanding what exactly causes someone to identify with a different gender, there is still confusion and much to learn.
When a young person develops a physical disease or ailment, tests can be ordered, a diagnosis given and a treatment plan put into motion. When a young person identifies as a different gender, all of the answers don’t fall into place, and there isn’t one “correct” way to handle the situation.
So how can parents ensure they support their transgender child as they face an uncertain future and possible rejection and isolation?
To be rejected by their parents can be profoundly damaging to a child. Most young people that come out as trans have thought a lot about their feelings and experiences before telling anyone. Their identity should not be treated as a passing phase or something “awful” they will grow out of.
So, believe your child about their status as trans and accept them.
Transgender people are individuals. Not all will wear the same type of clothing. Not all will want to make the full transition. Don’t assume what your child’s journey will or should look like. Let them lead and you follow and support them.
Undoubtedly it will be hard to say goodbye to the child you gave birth to and have known for so long. But it will be important that you show love and respect to your child by referring to them as the right gender and by the name they now choose to go by, if you slip up, simply apologize. But don’t intentionally misgender or dead-name them.
You may find it very helpful to speak with a therapist during this time. He or she can help facilitate good communication between you and your child as well as help you navigate these new waters.
If you’d like to explore treatment options, please be in touch with me. I’d be more than happy to discuss how I may be able to help.
SOURCES:
If your childhood was like most people’s, your mom probably spent a good amount of time telling you to stop slouching. Well, it turns out your mom was very right to tell you that. When we sit up straight, we keep our entire spine in proper alignment. But when we slouch and hunch our shoulders, […]
If your childhood was like most people’s, your mom probably spent a good amount of time telling you to stop slouching. Well, it turns out your mom was very right to tell you that. When we sit up straight, we keep our entire spine in proper alignment. But when we slouch and hunch our shoulders, we mess with our posture and that can lead to pain!
How many of us sit all day, staring down at our phones and laptops? When we hunch our shoulders and let our heads hang down for any length of time, it reduces the healthy curve in our cervical spine.
Your cervical curve is found in your neck and it consists of your spine’s first 7 vertebrae. This curve starts at the atlas vertebrae (right below your skull) and ends where it meets the thoracic spine.
When it’s healthy, this cervical curve should resemble a backward “C” in shape. You have another important “C” shape lower down called the lumbar curve. So in healthy adults, their spines should follow an “S” shape.
The important curve in our neck is usually reduced by traumas – both major and minor. Major traumas include car accidents, slips/falls causing an impact, and sports injuries. Only a small percentage of the population will experience these major traumas.
But a great majority of the population will experience minor traumas, also known as micro-traumas, to the neck as a result of poor posture or poor sleeping habits such as stomach sleeping, unsupportive mattresses, or too many pillows.
The most important thing you can do to protect your neck is by keeping your head straightly over your shoulders. For every 1 inch your head is postured in front of your shoulders, you’re adding 10 additional pounds of weight to your spine. Again, with so many people looking down all day at their laptops and mobile phones, there are more and more instances of long-term muscle strain, disc herniation, arthritis and pinched nerves as a result of this unhealthy forward head position and loss of cervical curve.
If you have a lot of pain in your neck, it’s a good idea to see a chiropractor. He or she will take imaging of your neck and spine to see how much wear and tear you may have. They will then be able to come up with a treatment plan to help improve the health of your spine and alleviate your pain.
If you would like to come in for an evaluation, please give us a call. We will do a thorough evaluation and come up with a customized treatment plan to help you get rid of that pain in your neck!
SOURCES:
https://www.chiroone.net/bewell/the-importance-of-your-cervical-curve
Gestational diabetes is a short-term condition that occurs during pregnancy. According to the Centers for Disease Control and Prevention, gestational diabetes affects roughly 2% to 10% of pregnancies in the United States. Women with gestational diabetes have higher-than-normal blood sugar levels during pregnancy. There are pregnancy complications associated with gestational diabetes. One of the most […]
Gestational diabetes is a short-term condition that occurs during pregnancy. According to the Centers for Disease Control and Prevention, gestational diabetes affects roughly 2% to 10% of pregnancies in the United States. Women with gestational diabetes have higher-than-normal blood sugar levels during pregnancy.
There are pregnancy complications associated with gestational diabetes. One of the most serious is called preeclampsia, which can cause high blood pressure and can be fatal of not treated in time.
Gestational diabetes is also associated with a condition called macrosomia, where a baby can grow too large. Macrosomia is associated with a higher risk for an emergency C-section delivery.
And finally, gestational diabetes can also lead to your baby having low blood glucose at birth. If gestational diabetes has been poorly controlled, your baby is even at increased risk for stillbirth.
While the exact causes aren’t fully understood, there are things women can do to lower the possibility of developing the condition. But before I get to that, let’s look at some of the common risk factors for developing gestational diabetes:
The best way to prevent and manage gestational diabetes is through diet and exercise. Kind of a one-two punch at controlling blood sugar levels.
Some exercises that are sage to perform during pregnancy include:
You’ll also want to pay close attention to your carbohydrate intake.
What foods should you eat and avoid during pregnancy? Here are some general guidelines:
Proteins such as lean meats and fish, eggs or egg whites, dairy and lentils and other legumes.
Fresh organic produce is best but frozen veggies are another good option. Be sure to limit the amount of sugary fruits you eat. Low glycemic fruits such as grapefruit, cantaloupe and berries are best.
But perhaps the biggest dietary advice is what NOT to eat while pregnant. It’s very important that you stay away from ALL processed foods including fast foods and really anything that comes in packaging. Many foods you would never guess, including salad dressings, soups and many flavored yogurts, have a LOT of hidden sugars in them. So it’s best to stick with whole foods and make your own meals as much as possible.
If you have been diagnosed with gestational diabetes, ask your OBGYN to connect you with a certified nutritionist who can work with you to develop a personalized meal plan that will keep you and baby healthy.
SOURCES:
https://www.healthline.com/health/pregnancy/preventing-gestational-diabetes
https://www.medicalnewstoday.com/articles/325156
https://www.healthline.com/health/pregnancy/gestational-diabetes-food-list
As a result of the Coronavirus pandemic, many therapists have had to quickly pivot and offer their clients online sessions in an effort to help them to continue to make progress while at the same time abide by the social distancing guidelines to flatten the curve. While it seems our country and the rest of […]
As a result of the Coronavirus pandemic, many therapists have had to quickly pivot and offer their clients online sessions in an effort to help them to continue to make progress while at the same time abide by the social distancing guidelines to flatten the curve.
While it seems our country and the rest of the world are slowly opening back up, many of us have learned something very important during this crisis: telehealth offers clients something very valuable, and that is therapy on THEIR terms. It’s really not so surprising that telehealth is currently a $6 billion industry that is expected to reach $20 billion by 2025.
Here are just some of the benefits of “virtual therapy”:
Traditionally, many people, especially those that live in smaller towns and cities, refuse to seek help from a therapist for fear people will find out. With telehealth, a patient can receive help from the comfort and privacy of their own home. This can be particularly helpful for therapists who treat teens and young adults who go to the same school/college and can feel ashamed of seeking professional help.
Not many of us ever feel we have enough time in the day to accomplish all that we need to. You will find your clients will appreciate telehealth because it saves them having to deal with traffic, scheduling in possible long drive times, and looking for parking.
I have found in my own practice that those clients who often require my services the most are the ones that are overworked and often have scheduling conflicts. Telehealth helps you to offer clients timeslots outside of regular hours that you may not normally have available.
Therapists benefit from telehealth as well. In any given month, many clients may show up late to an appointment. When a session can begin with the simple mouse-click, timeliness is greatly improved.
Online therapy means a therapist can run their practice without the need of a front desk staff or paying for office space each month. This extra revenue can greatly impact their life.
These are only a handful of the benefits telehealth offers to both providers and patients. And while it will be a bit more time before clients and therapists fully embrace online therapy, the future looks bright.
SOURCES:
In the past few years, we’ve all heard the phrase “toxic masculinity” mentioned very often. But what is it really? Is it as big of a problem as everyone seems to think it is? And, if so, who does toxic masculinity hurt the most? What is Toxic Masculinity? The phrase and concept of toxic masculinity […]
In the past few years, we’ve all heard the phrase “toxic masculinity” mentioned very often. But what is it really? Is it as big of a problem as everyone seems to think it is? And, if so, who does toxic masculinity hurt the most?
The phrase and concept of toxic masculinity emerged from the men’s movement of the 80s and 90s. From here the phrase was adopted into classroom studies and university discourse.
But what does toxic masculinity look like in action? It could be the perpetuation of the idea that men shouldn’t feel their feelings or express their emotions. Or, worse, making anger and violence the only acceptable form of masculine emotion.
Toxic masculinity also refers to the idea that certain men have a habit of objectifying women and feeling superior to women. And perhaps the biggest failure of toxic masculinity is the idea that somehow all of this is perfectly normal and acceptable behavior and that “boys will be boys.” Certain behaviors and characteristics are valued within the concept of toxic masculinity while others are marginalized.
The knee-jerk response would be to say that toxic masculinity hurts women the most. After all, it is women who are “treated as second class citizens and objectified” because of toxic masculinity and the “patriarchal society.”
But I would suggest that men suffer even more from the very concept of toxic masculinity. When you think about it, both the role of men and women have changed over the last 50+ years. While women have become more empowered and have been invited to embrace their independence and strength, young men have gotten mixed messages. What is and is no longer acceptable seems to be ever-changing. At times it seems the war isn’t just against “toxic” masculinity, but masculinity in general. What does it even mean to be masculine these days and how are men supposed to navigate these tricky waters?
Men are human beings, and many are hurting right now, confused as to what their role and identity is in this modern world. This, in turn, impacts the relationships men have with the women in their life and the family they create. In other words, there can be a devastating ripple effect.
Therapy offers men an accepting environment to explore their feelings and uncertainties and to develop their inner character. Working with a therapist can give men the opportunity to communicate what their mind and heart are feeling and make sense of the conflicting messages they often get from society.
If you or someone you love would benefit from therapy, please get in touch with me. I would be more than happy to support your journey to discover who you really and how you want to express yourself.
SOURCES:
https://blogs.psychcentral.com/humans/2020/02/does-toxic-masculinity-really-exist/
https://blogs.psychcentral.com/veganism/2019/08/veganism-and-masculinity/
Hate exercising? You’re definitely not alone. At any time during the year, thousands of people across the country commit to working out, only to fall off the wagon weeks later. So what gives? Why does exercising feel so hard and is there any possible way to like it more? Exercise feels like a chore because […]
Hate exercising? You’re definitely not alone. At any time during the year, thousands of people across the country commit to working out, only to fall off the wagon weeks later.
So what gives? Why does exercising feel so hard and is there any possible way to like it more?
Exercise feels like a chore because there are so many misconceptions (AKA myths) out there surrounding it. The best way to like exercise is to put some of these myths to bed.
Let’s DO THIS…
Most people think there is a certain magical number of days and minutes of exercise, and if we hit it, we have exercised “enough.” But what happens is, people who are not in the best shape hit the gym hard for 45 minutes a day, 5 days a week. And this is simply too much for them all at once and they eventually quit.
There IS NO magic number. The real magic begins by simply moving your body more. So don’t focus on a number, focus on creating a better habit in yourself and moving your body more each day.
Then you aren’t doing the right exercise for YOU. No one says you MUST take a spinning class or a yoga class. No one says you MUST run 5 miles a day or do 100 squats a day.
What do you enjoy? If you like dancing, take dance classes every week. Do you like to swim? Maybe you used to play tennis and it would be fun to get back into it.
There are almost endless activities and ways to move your body, so pick something that isn’t boring to you and do that.
Wrong.
Now I guess we should start by discussing what “pain” actually means. If you haven’t moved your body very much except to walk from the sofa to the kitchen to retrieve another beer, then yes, you can expect that your muscles might get a little sore. But sore and pain are NOT the same thing.
If, while you are working out, you feel any kind of real pain, STOP immediately. This is particularly true if you are over the age of 50 and very out of shape. Nothing should hurt on your body. This is a sign that you are pushing yourself too hard. When you workout so hard that you can barely move the next day… well, you are hardly going to want to do it all over again.
Go slow, pace yourself, don’t try and be a hero.
If you kick these 3 myths to the curb, choose an exercise you enjoy and just try and move your body a little bit each day, you may find that after a while you… (GASP!)… enjoy exercise!
SOURCES:
Having a baby is one of the most amazing and awesome events in a person’s life. Babies bring joy and laughter into the house. But the reality is, they also bring sleepless nights and inevitable and irreversible change. Having a baby also brings changes to a woman’s body. During pregnancy and right after, a woman […]
Having a baby is one of the most amazing and awesome events in a person’s life. Babies bring joy and laughter into the house. But the reality is, they also bring sleepless nights and inevitable and irreversible change.
Having a baby also brings changes to a woman’s body. During pregnancy and right after, a woman will experience shifts in her hormones. This may cause her to feel some depression and anxiety. This is a perfectly natural response to the event and is called having the “baby blues.”
But how do you tell if what you are experiencing is the “baby blues” or postpartum depression (PPD)?
As I mentioned, the baby blues is a very normal reaction. While the symptoms of anxiety and depression don’t feel good, they are mild and typically only last about two weeks.
Should symptoms worsen or last longer than two weeks, a new mother is considered to have PPD and encouraged to seek care and guidance from a mental health professional.
You may be surprised to learn that rates of depression among new fathers are very similar to those among new mothers. While male depression and anxiety are not a result of fluctuating hormones, their experience is very real.
One of the best ways new parents can cope with the initial baby blues is to find support from friends and family. This is particularly true when the couple has had their first child. This support will ensure both mom and dad can get some much-needed rest in those first few weeks. After this time, they will have gotten their “sea legs” and feel a bit more confident with their parenting instincts.
It’s also important that both parents try and eat right during this time. Try not to rely solely on fast food and other processed food items that may give you a quick burst of “fake” energy, only to have your energy and mood crash later. And it’s important to also take a bit of exercise. This will keep your body feeling good and help the release of natural “feel-good” endorphins.
And finally, it may help to speak with a therapist. He or she can help you navigate your strong emotions and offer strategies to cope with being new parents.
If you or someone you know is a new parent and would like to explore treatment options, please get in touch with me. I would be more than happy to discuss how I may help.
SOURCES: