Deborah Blum | Blum Counseling Group
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Just a few short months ago, none of us could have imagined how our lives would change at the onset of the Corona Virus. Now, several months into a global pandemic and resulting global quarantine, the world is slowly starting to open back up. But a lot of people wonder how long it will take […]
Just a few short months ago, none of us could have imagined how our lives would change at the onset of the Corona Virus. Now, several months into a global pandemic and resulting global quarantine, the world is slowly starting to open back up.
But a lot of people wonder how long it will take before things fully return to normal. And many now wonder if it’s safe to go back into therapy?
This is an interesting question and dilemma, because now more than ever, people need to be able to get the help they need to cope with the stress and loneliness of quarantine and the economic shutdown.
Just as every city, state, and nation are opening back up at their own pace, individual business owners and practice owners will also decide when and how they will open back up. If you were actively working with a therapist before the pandemic, you more than likely continued to work with them either via phone or online chat.
But admittedly, while these helped people get the help they need during the crisis, many clients and counselors are itching to get back to face-to-face therapy sessions. But is it safe yet to do so? When and how should counselors start seeing clients face-to-face?
To answer these questions, counselors and their clients will have to make some considerations:
Both the clients’ health and the therapist’s health must be taken into consideration. Is anyone at a higher risk for COVID-19? Does the office space allow for sessions that adhere to the CDC’s safety guidelines? Are you and clients comfortable wearing masks during a session and/or is there enough space to remain 6 feet apart?
Another piece to the safety puzzle is your own state’s guidelines. What are those recommendations regarding residents leaving home? Are you in a COVID-19 hotspot?
While telehealth has been a blessing for many, for others there have been technical difficulties, wi-fi lag times, and difficulty finding a private space in their home to hold a session. If you prefer a face-to-face session with your therapist, speak with him or her about their protocols moving forward.
Share any concerns you may have and feel free to ask questions. Right now we all need to communicate with each other and be as transparent as we can be. Doing so, as well as weighing the risks, will help life get back to normal for everyone as safe as possible.
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Most human beings don’t get through life without dealing with their fair share of stress. But some people seem to deal with more stress than others. For instance, according to a report by the American Psychological Association (APA), both low-income populations and racial minorities have a greater risk of developing mental and physical health issues […]
Most human beings don’t get through life without dealing with their fair share of stress. But some people seem to deal with more stress than others. For instance, according to a report by the American Psychological Association (APA), both low-income populations and racial minorities have a greater risk of developing mental and physical health issues as a result of stress. The APA report focused on the need for raising public awareness regarding the stress-inducing implications of persistent exposure to subtle biases and microaggressions.
In the meantime, what can these populations do to manage their stress so they experience better health outcomes? Here are some proven stress management techniques to cope with whatever life throws at you:
Reframing is an exercise that allows us to see the whole picture. Often times, when we experience a negative situation, we become emotionally wrapped up in the negative. But life is complex, and often there is good to be seen along with the bad. The good may be how we handled a situation or how our friends and family gave us support and strength. When we reframe, we step away from our emotions to look at the situation fully and honestly.
Stress causes tension in the body, and this tension can result in chronic health issues such as high blood pressure and chronic inflammation. It’s important to learn healthy ways to bring about relaxation. You might try tools such as progressive muscle relaxation, deep breathing, guided imagery, and biofeedback for managing your stress.
Over two decades of research on mindfulness shows that it is highly effective in managing stress. Mindfulness meditation involves fully focusing your awareness on the present moment. Through this practice, you accept your thoughts and feelings without judging them. There are a variety of online resources to help you get started.
When we are stressed, our body experiences the “fight or flight response.” This entails a number of stress hormones to be released into our bloodstream. These hormones make our hearts beat faster and direct blood flow away from our brains and core into our arms and legs so we can remove ourselves from the perceived danger.
But for many of us, the danger is not physical but mental and emotional. And so we don’t burn through these hormones and they linger in our bodies causing damage. For instance, one of the hormones released is cortisol, which if levels are left unchecked, can cause high blood pressure and damage to the brain.
Exercise is one of the best ways to burn through these “fight or flight” chemicals. In addition, exercise helps with the production of feel-good endorphins.
These are just some of the ways you can better manage the stress in your life so it doesn’t negatively impact your health. If at the end of the day, you need more help, I encourage you to reach out to a mental health therapist who can provide you with even more stress management tools.
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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 […]
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
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.
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.
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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. […]
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?
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.
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).
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.
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.
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.
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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, […]
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.
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:
Symptoms of anxiety can include:
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.
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Living your best life means not only being healthy physically but also emotionally and mentally as well. For many, seeking the guidance of a mental health professional is a way of ensuring their overall well-being. But for some communities, there is a stigma associated with getting help for depression and other mental health issues. One […]
Living your best life means not only being healthy physically but also emotionally and mentally as well. For many, seeking the guidance of a mental health professional is a way of ensuring their overall well-being.
But for some communities, there is a stigma associated with getting help for depression and other mental health issues. One such community that holds conflicting beliefs about mental health is the LatinX community.
Like other communities, the LatinX community faces some common mental health conditions, primarily anxiety disorder, depression, PTSD, and drug and alcohol addiction. The burden of these conditions can even lead some to commit suicide.
Sadly, many in the community, though struggling, refuse to seek help because of cultural stigma. There is a saying in the LatinX community, and that is: “la ropa sucia se lava en casa.” This translates to “don’t air your dirty clothes in public.” Mental health is often not seen as a “real thing” and it is certainly not discussed by many in the community, especially among older individuals.
There are other reasons why some individuals in the LatinX community do not seek mental health treatment. Privacy concerns, shame, language barriers, legal status, and a lack of health insurance are some of the main ones.
Some of the work to bring about a change of perception will have to be done within the community itself. LatinX community members, especially younger individuals, can start conversations about mental health. The more the topic is discussed openly, the more the overall culture can shift and begin to embrace therapy as a viable health practice.
Secondly, more healthcare organizations can and should conduct public screenings for depression and other mental health issues. This will help people in the community learn more about mental health issues and trust those in their community who are there to help.
No one should have to suffer from depression, anxiety, or addiction. If you are a member of the LatinX community, understand there is no shame in getting help. Self-love and self-care is something to be valued.
If you would like to explore treatment options, please get in touch with me. I would be more than happy to answer any questions you may have.
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If you have a friend or a loved one that is struggling with an addiction, then you know firsthand how helpless it can feel to watch them suffer. That’s why many loved ones decide to take action and have an intervention for their loved one. Interventions can be very powerful and effective when they are […]
If you have a friend or a loved one that is struggling with an addiction, then you know firsthand how helpless it can feel to watch them suffer. That’s why many loved ones decide to take action and have an intervention for their loved one.
Interventions can be very powerful and effective when they are handled correctly. In this blog post, I want to go over some important information you’ll need to conduct a successful intervention.
Typically, interventions are used when addicts cannot or will not help themselves from relapsing into dangerous or harmful behaviors. There are other interventions called crisis interventions that are used when an individual is experiencing an immediate harmful crisis, such as a suicide threat or attempt.
There isn’t a lot of data available regarding the efficacy of interventions, most likely because effectiveness is hard to define. What mental health experts do know is that addicts are more likely to seek treatment if they have undergone an intervention. This, however, does not mean their treatment will be effective. That is completely up to the individual and the work they are willing to put in.
Having said that, strong social support is beneficial in convincing an addict to WANT to get sober. So those friends and families that are likely to set up an intervention will also be likely to lend their support throughout treatment.
It is not recommended that family members conduct an intervention by themselves. You will definitely want the assistance of a professional interventionist who can help you plan a safe and effective intervention. This person will facilitate open and constructive communication between everyone and prepare your group for potential outcomes.
To find a qualified interventionist, it’s a good idea to speak with someone at a local reputable rehabilitation center. You may also want to look in your area for a therapist that specializes in addiction.
If you live in the area and would like to speak with me about helping you and your loved ones plan an intervention, please get in touch with me.
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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.
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If you’re like most people, you are doing your best to stay calm during COVID-19 pandemic. But that can feel incredibly difficult at times. When not worrying about friends and loved one’s health, there’s also the conflicting information provided by the media and the economic ramifications of the virus that have people on edge. Signs […]
If you’re like most people, you are doing your best to stay calm during COVID-19 pandemic. But that can feel incredibly difficult at times. When not worrying about friends and loved one’s health, there’s also the conflicting information provided by the media and the economic ramifications of the virus that have people on edge.
Everyone reacts differently to stressful situations, but most will exhibit some of the following signs:
If you are experiencing significant stress right now, here are some ways you can cope:
Hearing the media constantly spread panic isn’t good for anyone. It’s important to stay rational and do your own research to uncover facts from fiction as well as stay positive.
Be sure to get outside for some fresh air and go for a walk. Eat right and make sure to stay hydrated and get plenty of sleep. Avoid consuming too much alcohol and try and find fun ways to reconnect with your family.
If you have kids, look to them for some good old-fashioned playtime. Play hide and seek in the house. Create an obstacle course in the back yard. Watch some of your favorite funny movies. Laughter really is the best medicine so get plenty of it!
Many local businesses are hurting right now. If you’re still getting a paycheck, consider buying a gift card from a local restaurant, gym, hair salon, etc. to give them revenue now and you can use the card later. This will make you feel great at the same time.
Remember, your kids will ALWAYS look to you first to see how they should be thinking and feeling about something. So move about each day calmly and confidently and reassure your kids everything will be okay because it will be.
For many of us, there is a silver lining in this situation in the form of extra time. What can you do with the extra time that isn’t being used to drive an hour or more each day in commuting? Focus on using this time wisely. Maybe you have an ever-growing list of home projects that you just never have time to tackle. Tackle them now, you’ll feel great about it later.
If you find yourself becoming too stressed or depressed during this time, I encourage you to connect with me. Speaking with a therapist can help you cope with the situation and navigate the days ahead. I am currently able to conduct sessions over the phone or via Skype, so you won’t even have to leave your home if your state is in lockdown.
SOURCES:
https://www.ucihealth.org/news/2020/03/covid-19-anxiety
https://www.health.state.mn.us/communities/ep/behavioral/stress_covid19.pdf
In 1996, California passed landmark legislation that legalized the use of medical marijuana, also known as cannabis. In 1998, a few more states followed suit; within ten years, 11 of the 50 states had legalized medical marijuana. Over 20 years later, as of 2019, 33 states have legalized medical marijuana use, with ten states plus […]
In 1996, California passed landmark legislation that legalized the use of medical marijuana, also known as cannabis. In 1998, a few more states followed suit; within ten years, 11 of the 50 states had legalized medical marijuana. Over 20 years later, as of 2019, 33 states have legalized medical marijuana use, with ten states plus the District of Columbia fully legalizing its use.
The legalizing of marijuana began as its startling effectiveness in alleviating a variety of medical conditions became popularized. While marijuana’s effectiveness in alleviating pain, nausea, seizures and increasing appetite are well known, here are a few lesser known benefits of cannabis that may surprise you.
Improves Lung Capacity
According to a 2016 study on the Effect of Cannabis Smoking On Lung Function and Respiratory Symptoms for the NPJ Primary Care Respiratory Medicine Journal, marijuana smoking is associated with an increase in the lungs’ forced vital capacity. The cause for this is unclear, but may be due to inhaling and holding smoke in the lungs, as is commonly done by smokers of marijuana.
Increases Motivation
There is a growing number of people using cannabidiol (CBD) to manage symptoms of panic, anxiety, and depression. Delta-9 tetrahydrocannabinol (THC) has long been the most well-known cannabinoid in marijuana since it causes the infamous “high”. However CBD, another naturally-occurring cannabinoid in marijuana, doesn’t cause a “high” but does provide other positive effects to its users, including a decrease in symptoms of panic, anxiety, and depression, while providing an increase in motivation.
Helps Alleviate Symptoms of ADHD
For people with ADHD, it may be difficult to focus on tasks. People with ADHD may feel restless or have difficult sitting still. Marijuana use has been an effective treatment option for some sufferers of ADHD. The medications typically prescribed to people with ADHD helps correct the levels of dopamine in their brain, and marijuana is believed to have a similar impact on the brain as its prescription counterparts.
While there are a myriad of health benefits to potentially gain from the use of cannabinoids, nothing is risk-free. You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
Are you struggling with an ADHD diagnosis and looking for support and coping strategies? A licensed mental health professional can help. Call my office today and let’s schedule a time to talk.