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    Lean on Me: Why People with a Mental Health Crisis Need a Support Network

    December 14, 2020

    Human beings have a need for social connection. It stems from our ancestors needing to stick together to stay alive. Back in the day, those individuals who strayed from the group had a harder time surviving the elements and not starving to death. While it is far safer to be an individual these days, that […]

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    Lean on Me: Why People with a Mental Health Crisis Need a Support Network

    Human beings have a need for social connection. It stems from our ancestors needing to stick together to stay alive. Back in the day, those individuals who strayed from the group had a harder time surviving the elements and not starving to death.

    While it is far safer to be an individual these days, that doesn’t mean it is healthy for us to be isolated, for isolation undoubtedly threatens a person’s mental well-being.

    It is for this very reason that people suffering from depression and other mental health issues need the love and encouragement from a support network

    Social Connection: A Vital Part of Depression Recovery

    When a person suffers from depression, they live with a constant pit of despair at their side. Every moment hurts and the truth about life remains elusive.

    When we feel these dark feelings, there is a natural tendency to retreat and isolate ourselves. But this only makes the dark darker.

    Recovery from depression is a complex process but you don’t need to go it alone. By surrounding yourself with friends and loved ones, you can continue to feel genuine connections, and each one of those connections is a light that can pierce through the darkness.

    Research suggests there is a definite link between social relationships and many different aspects of a person’s mental health and wellness. It is for this reason that mental health professionals often discuss the importance of having a strong social network.

    Get Yourself Social Support

    Social support comes in many different forms. Sometimes you might need help with daily tasks if you are struggling with depression. Sometimes you may need an ear to listen and a shoulder to cry on, and sometimes you may need some sound advice.

    Whatever you may be going through and whatever kind of help you need, here are some ways you can build a support network of people that love and care about you.

    1. Create a List

    Make a shortlist of friends and family members who have shown their love, kindness, and support in the past.

    2. Make a Commitment

    Commit to reaching out to someone on your list every week (if not more). You can do this through a phone call, text, email, or in person.

    3. Be Honest

    The people that love you can only help and support you if you are honest with them. When you reach out, share what is on your mind and heart. Talk openly about any struggles you are dealing with and be sure to be open to any fresh perspective or advice.

    4. Get Out – When Possible

    With COVID still affecting our lives, it’s not always easy to get out and be social in person but doing so is remarkably helpful and healing for our mental health. Phone calls and emails work in a pinch, but nothing beats spending time with loved ones in person.

    It’s also important to mention that sometimes we need a bit more help than our loved ones can give. If, after forming your support network, you feel that you need additional help, it’s vital you reach out to a mental health specialist. He or she can give you tools and strategies that will help you recover from depression.

    If you’d like to explore treatment options, please reach out to me. I’d be happy to discuss how I may be able to help.

     

    SOURCES:

    • https://psychcentral.com/lib/social-support-is-critical-for-depression-recovery/
    • https://www.mhanational.org/stay-connected
    • https://www.verywellmind.com/social-support-for-psychological-health-4119970

    Filed Under: General

    4 Stay-Fit Tips for People Who Hate Exercise

    December 14, 2020

    Hate exercising? You’re definitely not alone. It seems that each year, millions of people around the country start off with good intentions, committing to an exercise plan, only to quit completely a few weeks later. Look, we understand, exercising is not easy. It’s hard work, but it’s hard work that’s really important for your health […]

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    4 Stay-Fit Tips for People Who Hate Exercise

    Hate exercising? You’re definitely not alone.

    It seems that each year, millions of people around the country start off with good intentions, committing to an exercise plan, only to quit completely a few weeks later.

    Look, we understand, exercising is not easy. It’s hard work, but it’s hard work that’s really important for your health and overall well-being. And we want to make sure the next time you commit to an exercise plan, you STAY committed.

    So, with that in mind, here are 4 tips that will help you stay fit, even when you hate exercise:

    Tip #1: Have Fun

    No one says you have to go to the gym 5 days a week and do circuit training. If you hate going to the gym, then find something you actually enjoy doing. Do you like swimming? Hiking? Kayaking? Dancing? Playing basketball? There are PLENTY of ways you can get your body moving, condition your heart while building some lean muscle. Find something you love to do and you’ll actually do it more.

    Tip #2: Give Yourself Some Time

    The science is out and it says that it takes roughly 30 days for a human being to form a new habit. So you can expect that days 1-29 are going to be challenging to ensure you work out. That’s okay. Just be sure to give yourself adequate time to allow this new habit to form. If you do, you’ll find it does indeed get easier to incorporate exercise into your life.

    Tip #3: Build Exercise into Your Daily Life

    Some people will swear until they are blue in the face that “they just don’t have time for exercising.” Well, you can easily make time if you build exercise into your life. For instance, if you try and spend time with the family each day, why not get the family to go on a family bike ride after dinner?

    If you need to spend an hour each day reading through student papers, why not read through them while on the stationary bike? There are ways you can kill 2 birds with one proverbial stone, so look for ways to do it in your own life.

    Tip #4: Take Baby Steps

    Too many people make HUGE goals that are simply unrealistic. For example, someone may make a goal to lose 40 pounds in 3 months. Well, that’s not only unrealistic, but it’s also not even healthy.

    Someone else may have a goal of running a marathon in 3 months. Well, if you’ve never run a day in your life, that’s also not very realistic.

    When starting out, set small goals that you can easily achieve. As an example, your first goal may be to consistently swim for half an hour, three days a week for one month. That’s very doable. And when you reach a goal, it gives you confidence in your abilities and energy to keep going and reach even more goals.

    If you follow these 4 tips, you will be able to stick to an exercise plan and see positive results from your efforts. Who knows? You may even learn to LIKE exercising.

     

    SOURCES:

    • https://www.heart.org/en/healthy-living/fitness/staying-motivated/hate-exercise-5-steps-to-loving-exercise
    • http://www.oprah.com/health/tips-for-people-who-hate-working-out-and-exercise/all
    • https://www.mindbodygreen.com/0-15142/how-to-get-fit-even-when-you-hate-exercise.html

    Filed Under: Nutrition, Sports / Exercise

    How Learning Disabilities Affect a Child’s Mental Health

    December 13, 2020

    For many children and teens, learning disabilities are a frustrating part of life. Learning disabilities not only bring a sense of shame and isolation, but they can also lead to mental health issues in some children. What Are Learning Disabilities? According to the National Center for Education Statistics (NCES), a learning disability is any disorder […]

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    How Learning Disabilities Affect a Child’s Mental Health

    For many children and teens, learning disabilities are a frustrating part of life. Learning disabilities not only bring a sense of shame and isolation, but they can also lead to mental health issues in some children.

    What Are Learning Disabilities?

    According to the National Center for Education Statistics (NCES), a learning disability is any disorder of the fundamental psychological processes involved in understanding or using language. These can ultimately result in difficulties thinking, listening, reading, writing, math, and spelling.

    Learning disabilities are quite common among young children and teens. According to the NCES, of the 7 million students who receive special education services in the country’s public school system, 33% have at least one learning disability. Common learning disabilities children deal with are ADHD, dyscalculia (trouble with counting and numbers), dyslexia, and others.

    Learning Disabilities and Mental Health Issues in Children and Teens

    While a learning disability isn’t a mental health issue in and of itself, both are closely related. When children and teens have a delay in learning, they can feel as if their academic efforts aren’t paying off. They can feel like a failure and, if their classmates aren’t sensitive, they can also feel like the butt of many jokes. This puts children and teens with learning disabilities at a higher risk of developing anxiety and depression.

    It’s important that parents and teachers of students with learning disabilities look for any signs of anxiety or depression. These may include:

    • Sudden fear
    • Worrying
    • Trouble sleeping
    • Irritability
    • Anger issues
    • Feelings of sadness and/or hopelessness
    • Changes in social behaviors (not spending time with friends)
    • Changes in appetite
    • Thoughts of harming themselves

    Once any signs are noticed, parents should bring their child to a qualified mental health therapist. This professional will help the child manage their symptoms so they can better function at home and at school. Some sessions may include the parents while in other sessions, the therapist may want to work one-on-one with the child.

    Many child psychologists use cognitive-behavior therapy (CBT) to help children become aware of their own thoughts and feelings and then change their thoughts, emotions, and reactions to challenges at home and at school. CBT helps a child become independent and evaluate whether their thoughts and feelings or logical or distorted.

    Does your child or teen have a learning disability? Do you believe this disability has caused them to develop depression or anxiety? If so, and you’d like to explore treatment options, please get in touch with me. I would be happy to speak with you to see if I might be able to help.

     

    SOURCES:

    • https://blog.genomind.com/learning-disabilities-and-mental-health
    • https://www.mhanational.org/conditions/learning-disabilities
    • https://www.cdc.gov/childrensmentalhealth/parent-behavior-therapy.html

    Filed Under: Adolescents/Teens, Children, School & Academics

    De-stigmatizing Mental Health Therapy for IPOC

    December 13, 2020

    Mental health issues such as depression and anxiety can and do affect people of all ages, economic backgrounds, and nationalities. And yet, many indigenous people of color (IPOC) do not seek the help of mental health professionals. In fact, the underutilization of mental health services by IPOC is one of the most persistent health disparities. […]

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    De-stigmatizing Mental Health Therapy for IPOC

    Mental health issues such as depression and anxiety can and do affect people of all ages, economic backgrounds, and nationalities. And yet, many indigenous people of color (IPOC) do not seek the help of mental health professionals. In fact, the underutilization of mental health services by IPOC is one of the most persistent health disparities.

    What are some of the reasons or causes for this underutilization of mental health services?

    Mental Health is Considered a Taboo

    In many IPOC communities, speaking about mental health struggles is considered a weakness or taboo. Getting in touch with one’s emotions is not considered a good thing and speaking about your emotions or showing vulnerability to a stranger is often thought of as unacceptable.

    Therapy is Not Perceived as Credible

    Many in the IPOC community are less likely than European-Americans to perceive therapy as credible, according to some research. This may stem from the fact that the focus of common treatments (CBT as an example) is on the methods (self-disclosure) and these methods seem somehow unrelated to possible positive outcomes (a reduction in anxiety, as an example).

    Collectivistic VS Individualistic Cultural Values

    Many IPOC communities come from a collectivistic background, meaning they value the group as opposed to the individual. People in these communities may have an interdependent view of self as well as an emphasis on interpersonal relationships. Whereas many in the European-American communities come from an individualistic cultural background that supports an independent view of the self and emphasizes self-development and self-growth.

    Language Barriers

    One of the biggest obstacles in receiving effective mental health care is being able to express your feelings. But oftentimes, a language or communication barrier stands in the way of an IPOC community member seeking treatment.

    What Can Mental Health Community Members Do?

    More discussions must happen within the IPOC community itself for real change to occur. Overcoming the stigma of mental health is not something that will magically go away. But mental health professionals can help facilitate these conversations through outreach. These professionals should also seek to learn as much as they can about the different cultural communities in their local area so they can tailor their messaging.

    If you or someone you know would like to explore treatment options, please reach out to me. My goal is to create a safe and non-judgmental space for people of all backgrounds to explore their inner world and get the help they need.

     

    SOURCES:

    • https://www.huffpost.com/entry/bipoc-mental-health-privilege_n_5f1733ecc5b6cac5b732c7aa?guccounter=1&guce_referrer=aHR0cHM6Ly9kdWNrZHVja2dvLmNvbS8&guce_referrer_sig=AQAAAMVn8QAtGK6GEQGJjTUjgC0CapVeYUuczmGk3LMVfCiO7DoCaBWoABmqI-NHL-RISPtm83b_mnNPBHboFLKbMmUUDSlubukYLKzvLO_ROfjcaPjJaCnkvRFeOWJhT5EDWny1VFhNqohJ4QS6patZ43YxHUwTZVTNl-WMwL-mJnvn
    • https://www.apa.org/science/about/psa/2019/03/people-color-mental-health
    • https://www.psychologytoday.com/us/blog/mind-matters-menninger/202002/why-don-t-more-asian-americans-seek-mental-health-services

    Filed Under: General

    Intuitive Eating During COVID-19

    December 11, 2020

    COVID-19 can be compared to freshmen year of college – it’s stressful, you feel overwhelmed, and it’s way too easy to pack on an extra 15 pounds! Many of us, having been stuck at home and dealing with stress for the past 4-5 months, have found our eating habits have taken a nosedive. So how […]

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    Intuitive Eating During COVID-19

    COVID-19 can be compared to freshmen year of college – it’s stressful, you feel overwhelmed, and it’s way too easy to pack on an extra 15 pounds! Many of us, having been stuck at home and dealing with stress for the past 4-5 months, have found our eating habits have taken a nosedive.

    So how do we remedy this?

    Many of us are still in lockdown mode and still dealing with the fear and stress of the pandemic. Are we supposed to try and put ourselves on a strict diet so we can lose weight and get healthy? Strict diets almost never work for most people, particularly when they are dealing with a stressful situation.

    A far better solution is to turn to intuitive eating.

    What is Intuitive Eating Exactly?

    Intuitive Eating is an evidenced-based, mind-body nutritional approach that helps people honor their body and their health. By listening to the body and giving it what it needs nutritionally, you are able to meet your physical and psychological needs.

    Now let’s talk about what intuitive eating is NOT.

    It is NOT a diet or a specific food plan. It is not something where you restrict certain foods or count calories, carbs, or macros. Dieting and food restriction has never worked long-term. It is not sustainable.

    But intuitive eating IS sustainable. This is not a diet but a new way to become self-aware and practice self-love and self-care.

    How Does it Work?

    Most diets put foods into one of two categories: Spinach goes into the “good” category and cake goes into the “bad” category. Intuitive eating gives a person permission to view all food as good and to eat whatever you like because you are trusting your body to tell you what it wants and needs. Anytime we can tune out the exterior world and tune into ourselves, we are far more apt to find balance and optimal health.

    Getting Started

    There are a few steps I always recommend clients take to get started with intuitive eating.

    1. Start Listening

    From a young age, we’re taught to listen to others. But rarely is a young person taught how to tune into themselves. It’s time you start. Check-in with yourself throughout the day to see how you are feeling and what you are thinking. Just begin to listen to your own inner voice more over the coming days and weeks.

    2. Drop Those Judgements

    What foods have you been told are an absolute no-no? Red meat? Butter? Sugar? It’s time to start reevaluating what you have been told by others and let your body tell you what is “good” and “bad” for YOU.

    3. Eat More

    If you are someone who comes from a diet mentality that has had you eat less, try and eat more and see how your body responds. Remember, you want to really LISTEN to what your body tells you. Eat 3 meals a day and 2-3 snacks. Do you find you’re still hungry? Do you find you get full easily?

    Intuitive eating works and it can help you if you’re dealing with stress eating from COVID. If you need any help or guidance with this new lifestyle, don’t hesitate to get in touch.

     

    SOURCES:

    • https://www.intuitiveeating.org/what-is-intuitive-eating-tribole/
    • https://www.houseofwellness.com.au/health/dieting/intuitive-eating-and-weight-loss
    • https://gastricbypassgal.com/does-intuitive-eating-work/

    Filed Under: Nutrition

    Chiropractic for Improved Circulation

    December 11, 2020

    Are you someone that always dresses in layers and snuggles up with a blanket as often as possible? When you shake someone’s hand, do they always cringe a little and then exclaim how cold your hands are? If so, you know how uncomfortable it can be to live with poor circulation. Maybe you’ve tried different […]

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    Chiropractic for Improved Circulation

    Are you someone that always dresses in layers and snuggles up with a blanket as often as possible? When you shake someone’s hand, do they always cringe a little and then exclaim how cold your hands are? If so, you know how uncomfortable it can be to live with poor circulation.

    Maybe you’ve tried different things to help warm up your body. You’ve tried exercising more or eating iron-rich foods. But have any of these really helped? If not, maybe you’ve simply resigned yourself to the fact that you’ll live the rest of your life with cold hands and feet. But poor circulation is not something that should be ignored or lived with.

    Poor circulation is an ailment that is often associated with seniors and those living with other diseases and conditions such as type 2 diabetes. In addition to causing cold extremities, poor circulation may also cause:

    • Numbness or tingling in hands and feet
    • Swelling in the feet or ankles
    • Muscle cramping
    • Skin discoloration
    • Varicose veins
    • Headaches
    • Memory loss
    • Fatigue
    • Ulcers in the legs and feet
    • Hair loss

    How Chiropractic Can Help

    While there can be different causes of poor circulation, often the cause is a structural one, meaning there is something going on with your joints and/or spine. A trained chiropractor will be able to identify restricted areas in the body and work to relieve pressure in those areas.

    For instance, they can treat joint and spine restriction as well as release pressure from nerves to promote blood flow. A chiropractor is also able to manipulate bones and muscles to manually improve circulation.

    Chiropractic has been clinically proven to increase blood flow to the arms and legs. For instance, in a 2015 study published in the Journal of Manipulative and Physiological Therapeutics, the spinal deviation was found to be a direct cause of poor circulation. By correcting the spine and joint misalignments, blood flow can be corrected.

    If you live in the area and would like to explore treatment options for your circulation problems, please stop by or call our office. Our team will use a comprehensive Chiropractic BioPhysics (CBP) assessment and approach to locate and help realign those areas that may be negatively impacting your circulation.

    Contact us today to set up your free consultation.

     

    SOURCES:

    • https://snapcrack.com/articles/improving-circulation-with-chiropractic-treatment/
    • https://www.thejoint.com/texas/pasadena/pasadena-fairway-parkway-28070/212708-your-circulation-improved-with-chiropractic
    • https://idealspinehealth.com/archives/5143

    Filed Under: Chiropractic

    Does Online Couple’s Therapy Work?

    December 10, 2020

    The current global pandemic has caused most people in this country to have to shelter in place for many months. This has caused a lot of stress and strain for families and couples. And, often acute or sudden stress can bring underlying relationship issues to the surface. But, since many states are still in lockdown […]

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    Does Online Couple’s Therapy Work?

    The current global pandemic has caused most people in this country to have to shelter in place for many months. This has caused a lot of stress and strain for families and couples. And, often acute or sudden stress can bring underlying relationship issues to the surface.

    But, since many states are still in lockdown mode and residents are still practicing social distancing, how can couples facing these issues get the help they need? Through online therapy.

    What is Online Couple’s Therapy?

    Online couples therapy offers the same benefits as face-to-face therapy, with the added convenience and privacy of getting the help and support you need at home. Usually, sessions are held via video chat and with the couple in the same location. However, online couples therapy can be particularly beneficial for those couples who are dealing with the stress of living apart because of long-term hospitalization or military deployment.

    Besides the lockdown or being apart from your spouse, what are some other reasons couples may choose to try online therapy as opposed to face-to-face therapy?

    • It’s easier for those couples with busy schedules
    • Convenient for those couples living in geographically isolated areas (rural America as opposed to big cities)
    • Some people find going out into public or driving stressful
    • Couples may not want to be seen by anyone in their local community walking into a therapist’s office
    • When one or both partners has a disability that makes attending in-person therapy more challenging

    Online therapy follows a similar model to traditional therapy and in most cases, therapists do nearly everything online that they do in person. The only real difference is that it may take a little bit longer to get comfortable with each other, as human beings tend to connect more when they are in each other’s physical space. But once the connection has been made and everyone feels comfortable, there is no real difference in how sessions are conducted.

    When Online Couples Therapy is Not a Good Idea

    While online couples therapy can be very effective and beneficial to a majority of couples, there are those situations when it would not be suitable. For instance, in the case of domestic violence. Couples therapy, whether online or over the internet, treats both partners as equal in the relationships and aims to save the marriage. But when there are abuse and violence, the partners are not equal (ie, partners are not contributing equally to the problems) and the goal should not be to keep a victim in a dangerous relationship.

    Some other instances where online therapy may not be suitable:

    • If the couple has outdated technology and/or can’t access the internet
    • One or both partners distrusts technology or feels anxious about sharing over the internet
    • One or both partners feels uncomfortable having sessions in the home and would prefer a more professional setting

    Again, for a majority of couples, online therapy can be very beneficial and even preferred. If you’d like to explore treatment options and do so online, please reach out to me. I’d be happy to discuss how I may be able to help.

     

    SOURCES:

    • https://www.goodtherapy.org/blog/how-does-online-couples-therapy-work
    • https://tacomachristiancounseling.com/articles/does-online-couples-therapy-work
    • https://www.psychologytoday.com/us/blog/fulfillment-any-age/201203/5-principles-effective-couples-therapy

    Filed Under: Couples/Marriage, Telehealth

    Can Botox Really Improve Mental Health?

    December 9, 2020

    It is estimated that over 16 million adults in the United States suffer from at least one major depressive episode each year. If you are in this group, you may have tried different treatments to help relieve your depression symptoms. The two most common treatments for depression are cognitive-behavioral therapy (CBT) and prescription anti-depressants. But […]

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    Can Botox Really Improve Mental Health?

    It is estimated that over 16 million adults in the United States suffer from at least one major depressive episode each year. If you are in this group, you may have tried different treatments to help relieve your depression symptoms. The two most common treatments for depression are cognitive-behavioral therapy (CBT) and prescription anti-depressants.

    But new research is suggesting that Botox may also be an effective treatment for depression.

    What is Botox?

    Botox is a substance used in cosmetic procedures to reduce the appearance of fine lines and wrinkles. It is derived from a substance called botulinum toxin A that temporarily paralyzes muscles.

    You may be wondering how this substance, used to help people look younger, helps with depression. The idea of using Botox to treat depression came in 2006 after a small trial with 10 participants suffering from depression. All were given a Botox injection in what’s called the “glabellar frown lines”. Those are the creases in between your eyes that develop from scowling or squinting.

    Just two shorts months after the injection, 9 out of the 10 participants no longer had symptoms of depression. Though the 10th participant did still have some symptoms, they reported their mood had improved.

    Over the course of the next decade, more studies would mimic this first one, each obtaining similar results. Depressed participants saw a marked improvement in symptoms and overall mood in as little as 6 weeks. This is congruent with antidepressants, which also typically take up to 6 weeks to begin working.

    How Does it Work Exactly?

    You may be thinking that appearing younger, or at least, having a couple of frown lines disappear, is what caused numerous study participants over the years to find their mood significantly improved after Botox injections. But subsequent studies disproved this particular theory.

    The best explanation for why Botox helps treat depression is that it interrupts the “facial feedback” mechanism. Our facial expressions, that is whether we scowl, frown or smile, send feedback to our brain. It’s like a feedback loop. When we frown, we feel bad, and when we feel bad, we frown. By decreasing your facial muscle’s ability to frown, researchers believe this may be why people’s mood improves.

    For those interested in trying Botox for depression, it’s best to look for a doctor who specializes in giving these injections. You can speak with your primary doctor for a referral. Also, as the FDA has not approved Botox to treat depression, your insurance most likely won’t cover it.

     

    SOURCES:

    • https://www.psychologytoday.com/us/blog/the-fallible-mind/201501/how-facial-botox-changes-your-brain-literally
    • https://www.healthline.com/health/botox-for-depression

    Filed Under: Depression, Women's Issues

    Mental Health Therapy for Frontline Workers

    December 8, 2020

    None of us were prepared for the global pandemic we find ourselves in. Not parents, teachers, and certainly not the healthcare workers around the country. Doctors and nurses suddenly found themselves working double shifts to care for sick people. As the rest of the world went into lockdown and people stayed home, safe and sound, […]

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    Mental Health Therapy for Frontline Workers

    None of us were prepared for the global pandemic we find ourselves in. Not parents, teachers, and certainly not the healthcare workers around the country. Doctors and nurses suddenly found themselves working double shifts to care for sick people. As the rest of the world went into lockdown and people stayed home, safe and sound, these frontline workers showed up day after day, putting their health and life on the line.

    Many, in an effort to keep their families safe, found other living arrangements. The idea of possibly exposing their family to something they may have been exposed to at work was too much of a risk, and so many mothers and fathers also had to deal with the stress and sadness of being away from their family during the height of the pandemic.

    While many frontline workers appear stoic, all of this stress and fear took its toll, even on the bravest among us. As a result, many frontline workers have found themselves burnt out and experiencing symptoms of depression and anxiety.

    Symptoms of Depression and Anxiety

    It’s common for everyone to feel stressed or sad from time to time. But when certain symptoms linger, you are typically dealing with depression or anxiety. If you’ve never dealt with either before, you may not know the symptoms.

    Symptoms of depression include:

    • A persistent feeling of sadness
    • A lack of energy
    • Feelings of hopelessness
    • Sleep disruption (either sleeping too much or too little)
    • Appetite disruption (eating too much or too little)
    • Difficulty focusing
    • A loss of enjoyment of previous hobbies or activities
    • Thoughts of death or suicide

    Symptoms of anxiety can include:

    • Excessive worry
    • Agitation
    • Restlessness
    • Fatigue
    • Difficulty concentrating
    • Tense muscles
    • Panic attacks
    • Trouble falling or staying asleep
    • Irrational fears

    Is it Time to Seek Therapy?

    For many healthcare workers, all of their time and focus is on how they can help others. The idea of self-care and asking others for help is not something on their radar.

    If you are a healthcare worker that is experiencing symptoms of anxiety or depression as a result of COVID, it’s really important that you let someone else help you right now. A therapist can offer strategies that will help you cope with your symptoms and deal with the underlying emotions.

    If you or someone you know would benefit from mental health therapy, please get in touch with me. I offer both in-person appointments as well as online support.

     

    SOURCES:

    • https://www.dailycal.org/2020/06/24/free-therapy-available-to-covid-19-pandemic-front-line-workers/
    • https://www.aarp.org/health/conditions-treatments/info-2020/medical-providers-covid-stress.html
    • https://psychcentral.com/depression/

    Filed Under: General

    How to Stay Safe While Shopping at The Farmer’s Market

    December 8, 2020

    Shopping at local farmer’s markets is a great way to eat organic foods while supporting your local economy. But during the pandemic, as people have been forced to quarantine and social distance, many wonder if shopping at farmer’s markets is safe? In many ways, shopping at your local farmer’s market can be an even safer […]

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    How to Stay Safe While Shopping at The Farmer’s Market

    Shopping at local farmer’s markets is a great way to eat organic foods while supporting your local economy. But during the pandemic, as people have been forced to quarantine and social distance, many wonder if shopping at farmer’s markets is safe?

    In many ways, shopping at your local farmer’s market can be an even safer experience than shopping at an indoor supermarket. Having said that, there are still some precautions you will want to take.

    Be Careful with Selection

    Not all farmer’s markets will be following the same safety protocols. If you have a choice of markets in your local area, attend the ones that are implementing optimal safety procedures. These procedures will include controlling traffic in and out, enforcing social distancing, and requiring masks to be worn by customers and vendors.

    All that being said, open-air markets are a healthier option right now than enclosed markets, so aim for those if you can.

    Avoid Busy Times

    It’s a good idea to keep track of your market’s social media pages and monitor any changes to their hours of operation. Many stores and markets are offering customers extended shopping hours to avoid crowds.

    Often people try and get to the market in the early morning when it first opens up, as this is often a great way to get a run on the best produce and meats. But consider staggering the times you go. Try later morning and afternoons to be safe for the next few months. Should you arrive and the market is very crowded, think about grabbing a coffee or running another errand and coming back a bit later.

    Go for Pre-Bagged Items

    Look for vendors that are offering pre-bagged items. This is a good option because it means their produce or baked goods haven’t been sitting out in the open, exposed to the elements, and who knows what else. Also, look for vendors who have hand-washing stations or have hand wipes available.

    Bag Your Own Food

    If none of the vendors at your local market are offering pre-bagged items, then be sure to bag your own items, then hand the bag to the vendor.

    Avoid Samples

    Who doesn’t love a tasty free sample? Many markets aren’t offering samples right now but if your market is, avoid them.

    Wash Thoroughly

    When you get home be sure to wash your hands well before and after you handle all of your bags. Discard (or recycle) any non-reusable bags and be sure to wash your produce thoroughly and dry it well before storing it for later use.

    Farmer’s markets are a great way to buy fresh foods and support the local economy. As long as you follow these safety tips, there’s no reason you can’t enjoy your local market at this time.

     

    SOURCES:

    • https://www.foodnetwork.com/healthyeats/healthy-tips/farmers-market-covid-safety-rules
    • http://www.mainefarmersmarkets.org/covid-shoppers/
    • http://www.eatingwell.com/article/7763962/is-it-safe-to-shop-at-farmers-markets-during-the-coronavirus-pandemic/

    Filed Under: Nutrition

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