How Spring and Daylight Savings Affects Hypomania

Bipolar disorder affects 4.4% of all adults at some point throughout their life, and about 2.8% of adults have been diagnosed with bipolar disorder in the last year, according to the National Institutes of Mental Health. Out of the adults diagnosed with bipolar disorder, nearly 83% experience extreme disruptions to their daily routines. Bipolar disorder is a mental health illness characterized by extreme shifts in mood that vacillate between manic episodes and depressive episodes, although each episode impacts your quality of life differently. 

Interestingly, manic and hypomanic episodes tend to increase in the spring in the Northern hemisphere. In this article, we’ll help shed light on what manic episodes, why they tend to increase in the spring, and what you can do to stay proactive and reduce their impact on your quality of life. 

What Is a Manic Episode?

According to the American Psychiatric Association’s Diagnostic and Statistical Manual of Mental Disorders (DSM-5), a person must have experienced at least one episode of mania or hypomania in order to be diagnosed with one of the bipolar disorders (in addition to the depressive episodes too.) A manic episode is more than just a mood swing. It is an emotional state in which a person may feel elevated or excessively irritable. Manic episodes can last anywhere from four days to a few months.

At first, you might not think that an elevated mood is a bad thing, and because of this, many people might not seek help at first. However, it’s important to note that mania isn’t just “feeling good”; rather, these symptoms are a departure from what’s normal for your i.e., your normal actions or behaviors. 

Mania can be so intense that it can impact your performance at work and interfere with your relationships with friends and family.

How Spring Affects Hypomania and Mania

According to a study published in Psychiatry Investigation, the changes in light (and its impact on circadian rhythms) may be the culprit of increased hypomania episodes in the spring. According to researchers:

“A possible mechanism underpinning these relationships is a misalignment between the endogenous and environmental circadian rhythms due to acute circadian rhythm shifting caused by the increased light exposure in the spring.”

In other words, if you’re sensitive to seasonal changes and/or light changes, you may see changes in your bipolar symptoms. Some people with bipolar disorder are more sensitive to light than others: “The extra daylight, the lifting of winter’s gloom and the experience of again being outside in the bright, fresh, springtime air, all serve to activate bipolar neurochemistry.” (Source)

Why Treatment Matters for Manic Episodes

“One of the most dangerous aspects is that multiple untreated manic or hypomanic episodes can be very harmful to the brain. They can sometimes even lead to cognitive impairment and/or decreasing IQ over time. (This can happen because leaving mania untreated is a lot like running a car eighty miles an hour all day, every day. Eventually the motor—the brain—will break down.),” says Dr. Brian Briscoe.

The right treatment can also:

• Improve the quality of your life
• Can help you engage in relationships
• Can better equip you to succeed in the workplace
• Help stabilize mood changes and reduce symptoms
• Help prevent future manic or depressive episodes from occurring and reduce their overall intensity

Treatment for Manic Episodes

The primary treatments for bipolar disorder include medications (including mood stabilizers) and psychotherapy to control symptoms.

In addition to psychiatric care, there are many lifestyle changes that can support your mental well-being. This includes maintaining a regular exercise schedule, following a balanced, nutrient-dense diet, and attending your therapy sessions. For people who are more sensitive to changes in light, it’s even more important to practice good sleep hygiene practices. 

Good sleep hygiene practices include:

• Going to bed at the same time every night
• Sleeping in a cool, dark room
• Avoiding TV or phone screens for 1-2 hours before bed
• Using the “night mode” on electronics in the evening
• Spending time outside in the morning (helps to set your circadian rhythm)
• Exercising (but not too close to bed)

In addition, it’s essential to adhere to your recommended medication schedules. If you need help remembering to take medication, try setting a reminder on your phone.

The Right Treatment Can Help

If you, or someone whom you love, are struggling with bipolar disorder, we can help. To make an appointment, call our office at 502-339-2442 or get in touch with us at to book an appointment with one of our compassionate and non-judgmental providers.

And please, if you’re not comfortable getting help from us, get help from another qualified doctor or therapist.

Because you can count on this: Life and the future, even with bipolar disorder, can and will be much brighter with treatment.

6 Mental Health Wellness Tips

Are you looking for practical ways to achieve better mental health and balance in your life? These mental health wellness tips, which include practicing gratitude, connecting with others, and maintaining physical health can support your mental wellness.

Here at Next Step 2 Mental Health, we focus on a holistic and multidisciplinary approach when it comes to your mental health care. We don’t want you to “just get by”; we want you to thrive.

Mental Health Wellness Tips

Watch the video below for six simple tips for supporting your mental health.

1. Focus on the Positives

Look for solutions that may help you overcome any challenges.

2. Practice Gratitude

Keeping a gratitude journal is a great way to combat anxious thoughts. In fact, writing in a gratitude journal is shown to improve emotional resilience and reduce stress. There are many ways to keep a gratitude journal, but here are some tips:

• Journal first thing in the morning to start the day on a positive note.
• End the day with a quick reflection about things you were grateful for over the course of the day.
• If your child can’t write yet, she or he can draw pictures instead — yep, practicing gratitude is a great way for your child to promote his/her own mental wellness!

3. Connect with Others

This includes your friends, family members, and people in your support groups.

4. Maintain Physical Health

You can take care of your body by taking any prescribed medication as directed, eating right, and exercising regularly.

Eating right

You probably know that what you eat can energize you (or cause a blood sugar crash later on), but did you know that what you eat impacts your brain too? Foods rich in omega-3 fatty acids support brain health. This includes salmon, sardines, avocados, turmeric, walnuts, and chia seeds. For more brain-healthy foods, read “11 Best Foods for Your Brain.”

Exercise

Exercise is good for your body and mind — and it doesn’t have to be a rigorous routine either.

Good-for-the-brain exercises include:

• Hiking
• Playing sports like soccer or basketball (even if it’s in your backyard)
• Rollerblading
• Biking
• Dancing
• Jump rope

Walking around the block or playing tag in the yard are good options too!

Self-Care

Did you know that self-care is more than just a mani-pedi? (Although those are nice too!) Taking care of yourself includes:

• Scheduling doctors’ appointments, including regular physical and dental cleanings
• Taking any medication as prescribed
• Taking time each day to focus on things you love (like reading or coloring)
• Getting to bed on time each night

All of these things — eating right, exercising, and practicing self-care — all support your body and your mind.

5. Develop Strong Coping Skills

You can think of your coping skills as tools in your toolbox. If you’re stressed or overwhelmed, you can use these tools to manage stress levels. Coping skills for stress can include:

• Deep breathing exercising
• Exercising (or even walking around the block to “cool down”)
• Brain-storming solutions to the problem (rather than just dwelling on it)
• Knowing where to look when you need help (a friend, a therapist, etc.)

6. Seek Professional Help When You Need It

Sometimes, despite your best efforts at following these mental health tips, you require a little extra help — and that’s okay! Whether that’s therapy or medication, professional mental healthcare can help you get back on your feet.

Seek Help When You Need It

At Next Step, we know how profoundly any mental health condition can impact all aspects of your life, and if you’re struggling now, you don’t have to wait until it gets worse before reaching out for help. Our compassionate, non-judgmental team offers a variety of treatments, including medication and therapy.

To reclaim control over your life, call our Louisville, Kentucky office at 502-339-2442. You can also request an appointment online.

10 New Year’s Resolutions for 2023 that Support Mental Wellness

Still need to make a few resolutions for 2023? It’s not too late!

In fact, there are many good New Year’s resolutions that can help support your mental wellness.

Let’s take a look at some examples.

10 New Year’s Resolutions to Support Your Mental Wellbeing

1. Take any medication as directed
2. Exercise regularly
3. Get 7-9 hours of sleep each night (read: How Warm-Colored Lights Affect Your Sleep)
4. Surround yourself with a supportive team
5. Journal regularly (read: How Journaling Supports Mental Wellbeing)
6. Eat nutrient-dense foods, especially fresh produce, lean protein, whole grains, and foods rich in omega-3 fatty acids
7. Reach out for help if you need it
8. Meditate or pray
9. Listen to calming music (read: How Much Affects Mood)
10. Set aside time to connect with friends or family

You don’t have to make any grandiose resolutions, especially if that will only add to your stress levels. Resolutions should be realistic goals that support your wellness — not detract from it. For example, if you find that “Journaling Daily” is too stressful, adapt your goal. Try journaling every other day or even simply once a week. Small steps can be a great way to create new habits!

How Can We Support Your Mental Well-Being?

If you need help managing a mental health condition, don’t hesitate to reach out to our multidisciplinary team. Click here to request your next appointment.

Warning Signs of Depression in Children and Teens During the Holidays

The holidays can be a time of great joy, but for some, the holidays can be nothing short of stressful. In this article, we take a look at the warning signs of depression in teens during the holidays and what you can do to help your teen.

Let’s get started.

Understanding Why Holidays May Be Stressful

“The holidays can be a stressful time for adults, but it is often overlooked at how stressful holidays can be for children and teens,” according to Dr. Lisa Sanchez. 

“The impression is that kids are happiest this time of year, but in reality, they are also navigating things like social stress, split homes, family losses, financial stress, school and this perfect image that’s portrayed in the media of how things should be.  It is important to recognize these stressors and manage them.”

Is Stress… Or Depression?

How do you know if your child is stressed, depressed… or both? Let’s take a look at the symptoms of both.

Stress during the holidays

Stress can manifest itself in many ways. Increased stress can take a toll on your mental and physical wellbeing. Stress can lead to:

• Increased headaches
• Upset stomachs
• Agitation
• Nightmares and other sleep disturbances
• Anger
• Outbursts
• Inability to relax
• Increased worries and fears

If your child is stressed, you can help manage stress by modeling stress management techniques and establishing routines. Keeping your child informed of scheduling plans can help your child mentally prepare for the busy-ness of the season.

You can learn more about childhood stress in this article published on MedlinePlus by the National Library of Medicine.

Depression during the holidays

Chronic, unmanaged stress levels can increase your risk of developing a mood disorder, and that includes depression. This connection is called bi-directional, meaning stress can make depression worse, and depression can make stress worse.

Signs of depression in children and teens include:

• Feelings of intense sadness and emptiness
• Loss of interest in your normal family holiday traditions
• Feeling hopeless or guilty
• Being angry, irritable, or frustrated, even at minor things
• Loss of interest in hobbies and other favorite activities
• Loss of interest in talking to or spending time with friends and family
• Changes in weight, either gaining or losing weight
• Changes in sleep, either sleeping too much or too little
• Feeling restless
• Fatigue
• Physical pain, such as headaches or back pain
• Having trouble concentrating
• Thinking about dying or suicide

If you or a loved one are in crisis, call the Suicide & Crisis Hotline at 988. Help is available 24/7 in English and Spanish. You can also head to the closest emergency room.

About Dr. Lisa Sanchez

Whether your teen is stressed or is showing signs of depression, we can help your teen feel better. Lisa Marie Sanchez, M.D., M.S.S.W, is a child and adolescent psychiatrist with NextStep.

Depression treatment often involves a combination of therapy and medication. Depression can increase stress, but remember, depression is treatable, and working to address both the stress and the depression at the same time can help your child feel better.

Here at Next Step 2 Mental Health, our multidisciplinary team offers everything your teen needs under one roof, from medication management to therapy.

To learn more about depression or to schedule an appointment, click here.

What Is ACT Therapy?

Therapy is an umbrella term that refers to many different types of therapy. As a multidisciplinary practice, our team is experienced in many different types of therapy. In this article, we focus on ACT therapy, or Acceptance and Commitment Therapy.

Here’s what you need to know.

Overview of ACT Therapy

Watch the video learn more about Acceptance and Commitment Therapy:

Dr. Ethan Short and ACT Therapy

Dr. Ethan Short has extensive experience working with adults with severe mental illness including schizophrenia and bipolar disorders, addictions (opiates, methamphetamine, benzodiazepines, alcohol, tobacco, etc.), PTSD, depression and anxiety disorders, and adult ADHD.

He is trained in multiple psychotherapies, but primarily practices Acceptance and Commitment Therapy as an alternative to medication, or as an adjunctive treatment for the above conditions.

Dr. Short shares his approach to care:

“Our mental health care system has significant problems.  Oversimplification of complex mental health diagnoses and overmedication of patients are disturbing trends.  While psychiatric medications do improve symptoms, they rarely address the underlying causes of the problem.

This concept is similar to taking Tylenol for a fever; Tylenol will reduce, but not cure the fever.

Individualized, collaborative, and sometimes innovative regimens, along with taking the time to get to know patients, are paramount to treatment.  I offer a holistic and evidence-based approach using a combination of medication, reliable supplements, diet, exercise, and Acceptance and Commitment Therapy.  ACT is best summarized as psychological flexibility; it emphasizes 6 processes that help people to accept themselves, understand and positively impact their struggle against the inner voice, and live with purpose.”

The Six Processes of ACT Therapy

When Can ACT Therapy Be Used?

Preparing for Telehealth: What Parents Need to Know

As parents, you’ve no doubt taken your child to dentist appointments, eye doctor appointments, and annual physical exams. These routine visits are similar: arrive at the office, fill out paperwork, wait in the lobby until your name is called. But what about preparing for telehealth?

But what happens when your appointments are virtual? What do parents need to know?

Here at NextStep2MentalHealth, our multidisciplinary team is proud to offer a variety of mental health services through telehealth – and not just for adults. Children and teens can benefit from virtual care.

Below, we share five tips that parents can use to get their children ready for a virtual session.

5 Tips to Remember When Preparing for Telehealth

If your teen already uses video calling apps like FaceTime, Zoom, Google Hangouts, or Skype, then he or she already has a good idea of what a telehealth session is like. For younger children — especially those who don’t use much technology — a virtual appointment can be intimidating. Setting aside the technology, some children may feel a little nervous before an appointment, especially if they’re meeting a new provider for the first time. They may wonder what happens in therapy or what happens during an evaluation.

If your child is scheduled for an upcoming virtual appointment, it’s a good idea to prepare your child ahead of time — especially if it’s their first time experiencing therapy or an evaluation.

1. Know what type of session your child is having

At Next Step 2 Mental Health, your child can receive a variety of services remotely. This includes therapy, coaching, new patient appointments, and more.

When you know what type of service your child is receiving, it’s easier to answer their questions.

Reminder: Virtual sessions are only for non-life-threatening visits. If your child is experiencing a mental health emergency, call 9-1-1 or head to the nearest emergency room. You may also use the new 24/7 crisis hotline by calling 988 for those in crisis.

2. Gather important information before the session starts

Before your appointment begins, make sure you have:

• A list of your children’s current medications
• Your child’s medical history, including allergies, weight, and any previous diagnoses
• A list of questions that your child has (if any)
• A list of questions that you have (if any)

Depending on what type of session your child is having, you might want to write down a list of concerning symptoms that you want to address. Be prepared to answer a variety of questions, including how the symptoms have been occurring, when the symptoms are most severe, and any other related details.

3. Find the perfect location

This is one of the most important steps to having a successful telehealth session. The ideal location is quiet, well-lit, and free from distractions. Consider setting up on the dining room table or in a den. The camera should be at eye-level for your child.

If you have pets or other children, make sure they are situated elsewhere so you can focus on the session too.

It’s also important that no other children or family members can listen in during your child’s session. It’s important your child has privacy during their call.

4. Start with an introduction

You might have a telehealth session with a therapist or pediatrician that you’ve seen dozens of times. But if your child is seeing a new provider, you’ll start with introductions. Let your child know ahead of time if he’ll be meeting a new doctor so he can prepare mentally for the meeting. During the meeting, one of our providers will start by sharing his or her name and title. At this time, encourage your child to introduce himself too! After your child introduces himself, you’ll be asked to confirm a few details too. You’ll already have completed a treatment consent form, but you’ll still confirm your child’s name, date of birth, etc.

Tip: If your child is nervous (which is normal!), practice introductions beforehand!

5. Know your next steps

Before your child’s virtual appointment comes to an end, make sure that you understand the provider’s diagnosis, instructions, and/or advice.

Tip: Keep a piece of paper or notepad nearby so you can take notes during the session, if needed. Don’t hesitate to ask for clarification! We want to make sure your session is valuable and helpful.

Questions? We’re Just a Call or Click Away

At NextStep2MentalHealth, we’re happy to provide comprehensive psychiatric care and therapy for your children. Whether your child has anxiety, depression, or ADHD, we don’t want him or her to miss out on valuable sessions, and we are here to make sure your telehealth experience is successful.

Questions about preparing for telehealth? We’re just a call or click away. Give our Louisville, Kentucky mental health clinic a call at 502-907-5908 or request an appointment here. 

Effective Treatments for Bipolar Disorder

Bipolar disorder is a complex condition, and the right treatment plan must address all of the complexities of the disorder. The good news is that there are many effective treatments that can help you manage your symptoms so that you can hold a career and enjoy meaningful relationships. 

If you or a loved one are suffering from bipolar disorder, we recommend that you seek help as soon as possible. In the meantime, here is an overview of the most common treatments for bipolar disorder.

What Is Bipolar Disorder?

Bipolar disorder is characterized by severe mood swings. The shifts between manic episodes and depressive episodes can be debilitating which may make it difficult — if not impossible — to maintain a satisfying job and relationships. There are three types of bipolar disorder:

• Bipolar I
• Bipolar II
• Cyclothymia

Watch the video below to learn more about bipolar disorder.

Treating Bipolar Disorder

There isn’t a cure for bipolar disorder, but treatment can help manage symptoms so that you can enjoy an improved quality of life. Medication and therapy are effective treatments for bipolar disorder.

Medication

There isn’t just one type of medication used to treat bipolar disorder. There are many different options, and some individuals may do best with a combination of medications. This is especially true if you’re also dealing with other mental health conditions, such as anxiety. Not all medications and dosages work the same for each individual so the key to a successful treatment plan is finding both the right medication and the right dosage. 

Examples of medications used to treat bipolar include:

• Mood stabilizers 
• Antipsychotics
• Antidepressants
• Antidepressant-antipsychotic

Depending on your unique needs, you may also benefit from anti-anxiety medication as well.

Why a Combination of Medications Can Help Ease Symptoms of Bipolar Disorder

According to the experts at Mayo Clinic, antidepressants alone may not be ideal. While antidepressants help to manage the symptoms of bipolar depression, they can sometimes trigger a manic episode. To help prevent that, a mood stabilizer might also be prescribed. This is just one example that highlights the complexities of bipolar disorder. However, sticking with your medication schedule — even if you start to feel better — is essential when it comes to managing your symptoms.

Psychotherapy

In addition to medication, psychotherapy is another treatment option. Psychotherapy is sometimes called “talk therapy”, and there are many different types of therapy under this umbrella. Psychotherapy includes therapies such as cognitive behavioral therapy (CBT) and is designed to help a person manage troubling symptoms and improve daily functioning, according to the American Psychiatric Association.

Other Ways to Help Manage Symptoms

In addition to medication and therapy, there are still a few other ways to help manage the symptoms of bipolar disorder.

Although one person’s treatment plan may vary to the next, there are a few common tips to make your treatment as effective as possible:

• Stick with your medication schedule and take all medications as prescribed
• Don’t skip your medication even if you’re feeling better 
• Adopt healthy lifestyle practices including a well-balanced diet and regular exercise
• Avoid alcohol and recreational drugs 
• Prioritize quality sleep (which helps to stabilize your mood)

Most importantly, if you think your current treatment regimen isn’t working, don’t hesitate to reach out. Sometimes just a fine-tuning of your medication is all you need to feel better. To schedule an appointment, give us a call at our Louisville, Kentucky mental health clinic at 502-339-2442 or click here.

How to Tell If You’re Making Progress in Therapy

Reaching out for help to manage a mental health condition ー whether it’s an anxiety disorder or a mood disorder ー is a sign of strength. Therapy is often included in many different treatment plans. There are many types of therapy ー including cognitive behavioral therapy (CBT), biofeedback, art therapy, play therapy, couple’s therapy, family therapy ーand they all function a little bit differently. 

Regardless of what type of therapy you receive, therapy is an integral part of mental health care. 

According to the American Psychiatry Association, therapy “helps build self-esteem, reduce anxiety, strengthen coping mechanisms, and improve social and community functioning. Supportive psychotherapy helps [people] deal with issues related to their mental health conditions which in turn affect the rest of their lives.”

Therapy is very individualized, and because of its individualized nature, no two people experience therapy quite the same way. Building self-esteem, for example, can look different from person to person.

In fact, a common statement we hear is “I don’t feel like I’m getting any better.” 

That’s just the topic we explore in this blog. Below, Dr. Dan Guy shares the top signs that help you determine if you’re making progress in therapy.

Therapy Isn’t All or Nothing

Although we’d like therapy to “work” instantly, that’s not the way therapy works. Some people might even say, “I’m not 100% better after one session, so it must not work.”

This is an example of all-or-nothing thinking. 

All-or-Nothing Thinking is a Cognitive Distortion, and unfortunately, it’s derailed many people. All-or-nothing thinking means exactly what it says: everything is either a total success or a complete failure.  

Example #1 of All-or-Nothing thinking: 

“If I am not completely free of whatever ails me, then I (or that doctor or that therapist or that counselor has) have failed.  So, I may as well just quit taking this medicine, or stop going to therapy, and definitely stop the hard work of changing my lifestyle. There’s no need to keep exercising, going to bed earlier, eating better, practicing relaxation.  If I’m going to keep having depressive episodes, manic episodes, panic attacks, mood swings; why should I make the effort to make these changes that make me uncomfortable.”

Example #2 of All-or-Nothing thinking: 

“I’m still feeling anxious about going into the office, so therapy must not be working. I might as well stop going.”

Example #3 of All-or-Nothing thinking: 

“I just had my third panic attack month. This medication isn’t working nor is therapy. I thought I’d be free of panic attacks by now.”

All-or-Nothing Thinking happens when you view something (in this case, therapy) as either a success or a failure. The problem with this is that therapy (and the management of mental health disorders) isn’t just black and white. Progress can be measured in increments, not just “success” or “failure.”

Why Therapy Isn’t All-or-Nothing

In the moment (the moment where you think that therapy isn’t working and isn’t worth it), the emotional brain (much of which is in the limbic system of the brain) says, “It’s not worth it.”  

However, if you can just tap the brakes, take a breath, pause….the intellectual brain can kick in and point out some things that you may not be thinking of at that moment.

The intellectual brain ーmuch of it in the prefrontal cortex that is responsible for cognitive function ー helps you look at your PROGRESS from a couple of different angles (perspectives, etc.).

Focusing on the Progress You Make in Therapy: Duration, Frequency, and Intensity

Therapy helps you make progress, and as therapists, we know that the key to overcoming your obstacles is to focus on progress, not perfection. You can look at progress in terms of duration and frequency.

“Progress is not achieved by luck or accident, but by working on yourself daily.”

– Epictetus, Ancient Greek Stoic philosopher

Frequency

While the emotional brain says that therapy isn’t worth it if you’re 100% free of your struggles, the intellectual brain says, “How often were you having depressive episodes before you started treatment?”  Maybe it was once a week, or maybe it was once a month. Identifying your starting point allows you to assess any progress.

If you slow down and consider the questions from your intellectual brain, you may notice that you haven’t had a depressive episode for 3 months.  We are talking about FREQUENCY.  

If you are having fewer episodes because of longer periods of time between episodes, you are PROGRESSing. 

The chart depicted above, published in this study, shows the correlation between the number of weeks in therapy and the decrease in the frequency of panic attacks.

Duration

Next, your intellectual brain can say, “How long did this depressive ー or panic, mood swing, manic ー episode last.  You might notice that each episode used to last for days, weeks, months.  If you look at this last episode, maybe it only lasted for a few hours to a day or two.  This is DURATION.  If the duration of the episode has decreased, once again, this is PROGRESS.  

In the chart above, you can see that the duration of depressive episodes is greatly impacted by the type of care received: no care, primary care, mental health care services.

Intensity

Finally, your intellectual brain says, “How bad did your episodes used to be?”  If you rated your episodes before treatment, you might have rated it as an 8 out of 10 (SUD: Subjective Understanding of Distress), and this most recent episode was a 6.  While it may seem small, it is still PROGRESS. 

In the graph above, you can see how therapy (in the case of this study, exposure therapy) helped reduce the intensity of anxiety symptoms. That’s progress, indeed!

Change Is Hard … So Is Therapy

Remember, change is hard; therefore, therapy, at least GOOD Therapy is hard.  Progress can be slow; not like the weight loss commercials that claim you can lose 87 pounds in 5 weeks ー with a small print that says, “results may vary.”   

Often people in therapy are looking for an excuse to quit the hard work.  Then, they can look at their family and friends, and say, “Hey, I tried, but it didn’t work.  I gave it a shot.  Don’t blame me. Blame them.”  (By the way, blaming is another very common Cognitive Distortion that allows a person to stay stuck.)

The Three Keys of Progress: Frequency, Duration, and Intensity

The next time you want to give up, step back, and look at whether you have made progress in any of the areas of FREQUENCY, DURATION, OR INTENSITY.  Even if you have made progress in one area, it is still progress.  Give yourself some credit for your hard work, and don’t give up because you are too impatient.  Your family, your friends, your life is worth the hard work.

Getting Started with Therapy

NextStep2MentalHealth provides adult, adolescent, and pediatric mental health care, and our multidisciplinary team is dedicated to helping our patients with their mental health needs. Call us for an appointment or simply use our online scheduling tool.

About Dr. Dan Guy

Dr. Guy specializes in the treatment of depression, anxiety, mood swings, relational problems, issues pertaining to self-doubt and self-value, and ADHD. He is skilled in the use of cognitive behavioral therapy (CBT), solution focused therapy, and reality therapy. He also provides psychotherapy for individuals with bipolar disorder and some addictive behaviors. Dr. Guy has helped hundreds of individuals, couples, and families establish loving relationships, healthy communication, and effectively address mental health issues. As a trusted professional, Dr. Guy will walk beside you as you face challenges in your life and will guide you toward healing and fulfillment.

You can now book an appointment with Dr. Guy here or give us a call at our Louisville, Kentucky mental health clinic at 502-339-2442.

Boost Your Mental Health with These At-Home Activities

Whether you’re stuck at home quarantining after a COVID exposure or you’re simply settling in for a weekend at home, it’s always good to have a list of at-home activities that boost your mental health.

In this blog, we’ve curated a list of at-home activities that support your mental wellness.

Reading

Reading provides many benefits.

“Reading can even relax your body by lowering your heart rate and easing the tension in your muscles. A 2009 study at the University of Sussex found that reading can reduce stress by up to 68%.” (NAMI California)

Reading also provides a healthy escape from life’s daily stress. Unwind after a busy day with your favorite story or favorite characters. Reading also boosts empathy and understanding.

Need inspiration: Explore GoodRead’s list of relaxing books

Reading can be particularly helpful for individuals struggling with hard or sensitive issues. According to NAMI California, reading about similar situations can help teens work through tough challenges, including issues with bullying.

While reading your favorite fictional story can help you relax, there is also merit in reading non-fiction books, including those about particular mental health conditions.

Need inspiration: Read the top 13 mental health books of 2022

Gardening

Just because you’re at home doesn’t mean you can’t go outside! Spending time outside boosts your mood (and serves up a nice dose of vitamin D), but you can further support mental wellness by gardening. Gardening:

• Boosts your mood
• Boosts your self-esteem
• Improves your attention span
• Provides a good workout (and exercise helps alleviate symptoms of many different mental health conditions)
• Encourages social interaction

Get more gardening tips here.

Music & Family Time

Both listening to music and spending time with friends and family can support mental wellness. So why not combine both of these elements? You can:

• Watch a concert on TV
• Play your favorite music
• Set up an at-home karaoke session
• Play musical chairs (if you have little children at home who would like to play)
• Play music while you make dinner or while you eat
• Write a song to express yourself

Music can reduce your stress and lift your mood.

Movies

Granted, not all movies support mental wellness. That being said, watching certain movies can have a positive effect on your mental health.

Watching a funny movie can make you laugh and laughing releases feel-good endorphins.

But what about sad movies?

Games

Games, especially strategy games, can boost your mood, improve working memory, and support emotional regulation. Playing board games can be a good opportunity to talk and bond with children and teens — especially if they have a hard time opening up.

Getting the Help You Need

Reading, listening to music, reading, spending time with family, and playing games are all good wholesome activities that support your mental wellness, but sometimes you just need more support. Here at NextStep2MentalHealth, our multidisciplinary team provides comprehensive care for anxiety, depression, bipolar disorder, OCD, PTSD, and more. Whether you need therapy, coaching, or medication management, we can help you get the comprehensive treatment you need.

To get started, schedule an appointment today.

7 Things Teens with OCD Need to Know

Obsessive-compulsive disorder, more commonly called OCD, is a chronic mental health condition marked by intrusive thoughts and behavioral compulsions.

Here at NextStep2MentalHealth, our multidisciplinary team excel when it comes to diagnosing and treating OCD in teens. If you spot the signs of OCD in your teen, it’s never too early to receive professional help.

Here are seven facts that teens with OCD need to know.

1. OCD Is Common

According to the International OCD Foundation, there are about as many kids with OCD as there are with diabetes. That equates to about 20 teens in every medium-to-large high school who struggle with OCD. OCD is a type of anxiety disorder and can often occur with other anxiety disorders or depression.

2. Doubt and Guilt Are Two Hallmark Signs of OCD

TV shows and movies make it appear as though cleanliness is the only compulsion for people with OCD, but the reality is fear of germs or contamination is just one sub-type of OCD. Other sub-types of OCD include:

Doubt

Doubt is a driving force behind many of the compulsions to check and re-check. Doubt is defined as “doubting that you completed the activity even right after you completed it.” This can lead teens to constantly re-checking locks, homework, etc. Understandably, this can affect time management skills and even academic performance.

Guilt

Guilt is another excruciating aspect of OCD. People with OCD may feel guilty about anything, even if it had nothing to do with them. This can cause thoughts such as:

• “Did I offend John Doe?”
• “Did I inadvertently cause XYZ to occur?”
• “Am I a good person or a bad person?”

Other sub-types include counting, hoarding, contamination, false memory, and harm OCD.

3. Cognitive Behavioral Therapy (CBT) Can Help Treat OCD

Cognitive Behavioral Therapy (CBT) is considered to be a top form of treatment for anxiety disorders, and that includes OCD too.

4. The Goal of Treatment Helps You Learn the Tools to Manage Your Symptoms

Throughout your therapy sessions, you’ll continue to learn strategies and tools for managing the cycles of intrusive thoughts and compulsions.

Does your OCD need treatment? Read this blog: Does OCD Need Treatment?

5. Treatment Isn’t Completed Overnight

Often, when teens start treatment for OCD, one of their first questions is “how long does treatment take?” The short answer is: as long as is necessary for any given individual. Managing symptoms is an individualized process and can be impacted by your teen’s willingness to participate in therapy, the presence of any comorbidities, and how severe your teen’s symptoms are.

Understandably, long-term OCD can take a heavy toll on your teen’s quality of life.  It may have been a long time since your teen socialized comfortably, held a summer job, or felt at ease doing daily chores. Some teens have never done these things without the obstacle of OCD.

6. Know the Signs of Relapse in Teens with OCD

As with many disorders, your teen may go for long periods with his or her symptoms well managed, but a relapse can knock them off track. Relapses are not uncommon with OCD.

Here at NextStep, our therapists know that the best way to deal with a relapse is to get ahead of it. We discuss relapse in our sessions and help you engage in as many relapse prevention strategies as possible.

That being said, if you or your teen notice any signs of a relapse, don’t hesitate to reach out. The quicker you seek help, the quicker you can get back on track.

7. OCD Can Be Managed

The most important fact to remember is that OCD can be managed. As with any anxiety disorder, lifestyle modifications help support mental wellness. This includes getting enough sleep, following a proper diet and exercise routine, engaging in positive social relationships, and engaging in hobbies or productive work of some type.

At NextStep2MentalHealth, we know how profoundly OCD can impact all aspects of your teen’s life, and if your teen is struggling now, you don’t have to wait until it gets worse before reaching out for help. Our compassionate, non-judgmental team offers a variety of OCD treatments, including medication and therapy.

If you have concerns about OCD, schedule an appointment at our Louisville, Kentucky office. Request an appointment online.