9 New Year’s Resolutions that Put Your Mental Health First

2021 is right around the corner … finally! Are you making resolutions this year? Here are nine New Year’s Resolutions that put your mental health first.

Catch Your Zzz’s

It’s no secret that getting enough sleep supports your physical well-being, but it also affects your mental health too. Insufficient sleep can increase your risk of a number of unfavorable conditions, including heart disease, type 2 diabetes, and depression. Some psychiatric conditions (including bipolar disorder, anxiety disorders, and depression) can cause sleep problems. In addition, insufficient sleep can even exacerbate the symptoms of many mental conditions including depression, anxiety disorders, and bipolar disorder.

So how much sleep do you need? It depends on your age. The National Sleep Foundation suggests the following:

If you make “practice better sleep hygiene” as one of your New Year’s resolutions, here are a few tips you can use to help you accomplish this:

• Try to go to bed at the same time every night
• Avoid blue lights for 1-2 hours before bed (You can learn more about warm lights in this post: Do Warm Lights Help You Sleep Better?)
• Sleep in a cool, dark room (cool refers to a few degrees cooler than room temperature)
• Exercise during the day
• Spend some time in the sunshine (it helps to reset your circadian rhythm)

Exercise More

Exercise not only helps you sleep better at night, but it also supports your mental health in other ways too. Studies show that aerobic exercises help to reduce symptoms of anxiety and depression. Exercise also:

• Boosts your mood
• Reduces stress
• Reduces the likelihood of social withdrawal
• Boosts self-confidence

Examples of aerobic exercise include running, jogging, dancing, walking, hiking, swimming, and playing tennis.

If you make “exercise more” as your resolution, remember that exercise regimens don’t have to be arduous. There are plenty of fun ways to add more physical activity into your daily routine. Even walking your dog an extra 10 minutes can add up over time.

Find a New Hobby

Did you know that hobbies are good for your mental health? According to the Australian Government Health Department, hobbies can boost self-confidence, promote feelings of relaxation, reduce stress, and improve overall happiness.

Here are a few examples of popular hobbies:

• Sports and exercise
• Music
• Art, including drawing, sculpting, painting
• Knitting and crocheting
• Baking
• Reading
• Journaling
• Gardening
• Fishing

You don’t need to be an expert to participate in a hobby. It’s about spending time doing an activity you enjoy.

Meditate

According to Mental Health America, meditating is great for your mental health. It can reduce stress, reduce the symptoms of anxiety and depression, and even help lessen chronic pain.

If “meditate more” is your resolution, you can find many ways to include more meditations into your weekly routine:

• Apps like Headspace
• Books
• Online guided meditations

Get a Planner

Getting organized can help you organize thoughts and reduce anxiety from last-minute scrambling or missed appointments. Keeping a planner can also support your mental health because you can stay on top of appointments, medication schedules, etc. Using a planner (either paper or through an app) can help you stay organized when your life — and health — feel overwhelming.

Volunteer

Did you know that volunteering also supports your mental health? According to the Mayo Clinic Health System, volunteering decreases the risk of depression.

If “volunteer more” is one of your New Year’s resolutions this year, you don’t even have to leave home. Here is a list of 20+ virtual volunteer opportunities.

Get Back to Nature

Spending time in nature can also support your mental health. Sunshine and fresh air can reset your circadian rhythm, which helps you get enough sleep. The experts at Harvard suggest that even 20 minutes spent outside can make a big difference.

If “spend time in nature” is one of your resolutions, read this article to explore a few ideas for spending time outside.

Develop an Attitude of Gratitude

Giving thanks and cultivating an attitude of gratitude can increase your happiness, according to the experts at Harvard.

If “be more thankful” is one of your New Year’s resolutions, you can boost your gratitude by writing more thank you notes, meditating, and keeping a gratitude journal (and re-reading on days you feel blue).

How to Keep a Gratitude Journal (for You and Your Kids!)

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

You can download our free printable Gratitude Journal. Print out the journal and let your child explore the concept of gratitude. With 50+ pages, your child will have nearly two months of journaling!

Practice More Positive Self-Talk

How you talk to yourself matters, and incorporating more positive self-talk can make a big difference.

If “practice more positive self-talk” is one of your New Year’s resolutions, here are ten to get you started:

1. I am capable and strong.
2. Attempting to do X took courage, and I am proud of myself for trying.
3. Even though this wasn’t the outcome I anticipated, I learned a lot about myself during this process.
4. I am proud of how far I have already come even if I still have a ways to go.
5. I can get through this.
6. Tomorrow is another opportunity to try again, and I can utilize the lessons I learned from today.
7. I will do my best.
8. I can’t control what other people say, do, or think, but  I can control my thoughts, words, and actions.
9. This is an opportunity for me to try a new way to do X.
10. I am learning from this situation, and I can grow as a person.

The Best New Year’s Resolution: Ask for Help When You Need It

Even with all of these resolutions, it’s not always enough. The best thing you can to do support your mental health is to ask for help if you need it. As a multidisciplinary practice, we can support a variety of mental health conditions with therapy, medication, lifestyle changes, coaching, and more.

Here at Next Step 2 Mental Health, we provide comprehensive mental health care for adults (and children too!). We’re just a call or click away. Call 502-339-2442 or send us a message to request more information.

Does Your OCD Need Treatment?

Obsessive-compulsive disorder (OCD) is an anxiety disorder marked by recurrent intrusive thoughts and fears that lead to ritualistic behaviors. At first, you might find the obsessions and compulsions are manageable, but left untreated, the patterns of OCD can impact all aspects of your life. Here at Next Step 2 Mental Health, our multidisciplinary team excels when it comes to diagnosing and treating OCD. If you spot the signs of OCD in you or your child, it’s never too early to receive professional help.

If you’re unsure if your OCD requires treatment, here are seven signs that your OCD could benefit from medical intervention.

But First… What Is OCD?

Before we dive into the signs that OCD requires treatment, let’s first cover what OCD is. OCD is short for obsessive-compulsive disorder. Watch the video below to hear what the International OCD Foundation says about the disorder.

As discussed in the short video clip, OCD is characterized by obsessions (intrusive, unwanted thoughts) and compulsions (behaviors). 

Common obsessions include:

Now that we’ve covered what OCD is and examples of common obsessions, let’s explore the signs that your OCD isn’t under control.

Signs Your OCD Requires Treatment

1. You Can’t Control Your Obsessions Or Your Behaviors

The types of obsessions or compulsions can vary from person to person. Regardless of which obsessions you struggle with, if you can no longer control them, then you might benefit from help.

2. You Spend Too Much Time Thinking about Your Obsessions

How much is “too much time” thinking about your thoughts? If intrusive thoughts interfere with your daily life or take up more than one hour (per the National Institute of Mental Health (NIMH)), consider asking for help.

3. Your Anxiety Isn’t Relieved by the Compulsions

Although OCD and anxiety are often discussed as separate conditions, OCD is a type of anxiety disorder. Other anxiety disorders include generalized anxiety disorder (GAD), post-traumatic stress disorder (PTSD), social anxiety disorder, and panic disorder. Many people who complete ritualistic behaviors report that they do it because it helps to ease their anxiety. They also note that refraining from the behavior (whether that’s checking the door or retracing steps, etc.)  increases their feelings of anxiety.

If you feel trapped in a cycle of anxiety and compulsions, there is hope. OCD treatment, which may include a combination of therapy, CBT, medication, and even lifestyle changes, can help you learn to manage your thoughts and behaviors to free you from the control of anxiety. 

4. Your Career Is Suffering

Intrusive thoughts and ritualistic behaviors can suck up a lot of your time at work. For example, ruminating on obsessions can take up hours of your time and prevent you from getting your work done. Getting the right OCD treatment can help you manage your anxiety, which can lead to a more productive work day.

5. Your Personal Relationships Are Suffering

OCD doesn’t just impact your work performance. Unmanaged OCD can start to affect your relationships with your spouse, family members, and friends. You might consider OCD treatment if:

• Your thoughts take up the time you’d normally spend with your family
• Your compulsions limit your ability to enjoy time with friends or family
• Your OCD is getting in between you and your spouse

6. Your Child Continually Asks If He’ll Be Okay

Children can also be diagnosed with OCD. Children may struggle with many of the same intrusive thoughts as adults, including fear of contamination and fear of harm. You might suspect your child struggling if he continually asks if “he’ll be okay”. According to the International OCD Foundation, this can be a sign of pediatric OCD.

Other signs of OCD in children include:

• Excessive checking (re-checking that homework is done, lights are off, the door is locked, etc.)
• Excessive washing, tidying up,  and/or cleaning
• Repeating ritualistic behaviors until they are “just right” … or starting over again until they are right
• Obsessing with rearranging things
• Mental compulsions which may include excessive praying or mental reviewing
• Frequent  apologizing
• Reciting lucky words or numbers or phrases; using lucky items, etc.

If you notice any signs of OCD in your child, seeking professional treatment can help restore the quality of your child’s life.

7. You Used to Have OCD Managed, But Not Anymore

Even if you previously had control over your OCD — either with therapy and lifestyle changes — you might benefit from additional treatment, especially if your symptoms are regressing. If  your current treatment plan is no longer working for you, we can help you get the relief you need. Many people find that a combination of therapy and medication is beneficial. 

How Is OCD Treated?

At Next Step, we know how profoundly OCD 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 OCD treatments, including medication and therapy.

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

Anxiety at Christmas: What Your Loved One Wants You to Know about Anxiety

What Is a Manic Episode?

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.

If you or a family member are newly diagnosed with bipolar disorder, you might have questions about what each episode is. In this article, we’ll help shed light on what manic episodes are and what you can do to 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 even 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 interferes with your relationships with friends and family.

Signs of a Manic Episode

Dr. Briscoe continues, “During [a manic episode], the person may experience excessive amounts of energy, a decreased need for sleep, euphoria (an unnaturally elevated mood), irritability, and/or excessive involvement in projects or activities. These are just examples, and not everyone shows every symptom.” Below, we’ll take a look at the common, observable signs of a manic episode.

1.Decreased Need for Sleep

Depression — whether that’s seasonal affective disorder, major depression, or a bipolar depressive episode — can increase your need for sleep. However, a person in the midst of a manic episode may demonstrate little need for sleep. He or she may go to bed and wake up just an hour or two later, wide awake and ready to continue on a project or activity. Increased energy is listed as the primary criterion for bipolar disorder, according to this study.

2. Racing Thoughts

This is another common sign of a manic episode. Racing thoughts can also lead to increased speed at which your loved one is talking. 

3. Easily Distracted

All of those racing thoughts can lead to another sign of mania called flight of ideas. To keep up with the racing thoughts, the mind seems to jumps quickly from one idea to the next. This can make your loved one appear to be easily distracted. 

4. Engaging in Activities that Hold the Potential for Painful Consequences

Risky behaviors include unrestrained shopping sprees, gambling, making foolish business investments, or even hypersexuality. Risky behaviors can include illicit behaviors, but it’s not limited to them. For instance, an unrestrained shopping spree could be considered a sign of a manic episode, particularly if you’re normally not a shopper.

5. Increased Irritability and Hostility 

During a manic episode, it’s normal to feel elevated and happy and good, but it’s also normal to feel irritable. However, if you notice that a loved one is acting aggressively or mentioning thoughts about suicide, it’s important to recognize these signs as a mental health emergency. 

Seek immediate psychiatric care if you or a loved one notice hostility or concerns about suicide. 

The National Suicide Prevention Lifeline is a United States-based suicide prevention network of over 160 crisis centers that provides 24/7 service via a toll-free hotline with the number 1-800-273-8255. It is available to anyone in suicidal crisis or emotional distress.

6. Delusions of Grandeur

Delusions of grandeur are spurred by an inflated sense of self. Examples of delusions of grandeur include:

• Quitting your job suddenly to run for a political office in your state
• Keeping the notion that you are friends with a celebrity

How do you know if a thought is a delusion of grandeur? Remember, mania departs from what is normal behavior for you or a loved one. For example, if your loved one has always been interested in politics and has pursued a career in politics, then running for a political office isn’t out of the ordinary. However, if your loved one has never been interested in politics and then quits his job suddenly, that could be a red flag. 

7. Focus on Goal-Oriented Tasks

You might notice your loved develop an obsession for a specific activity or project. It’s normal to feel excited about a project you’re passionate about, but the difference here is that during mania the hyperfocus on the task interferes with your daily life. For example, you might so focused on a specific project that you miss work or skip out on familial obligations to focus on the task at hand.

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 antipsychotics) 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.

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.

10 Self-Care Ideas to Try If You’re Feeling Sad This Thanksgiving

Holidays can be a time of joy and togetherness, but sometimes holidays can be stressful or even sad. Spending the holiday alone may be the result of conflicting schedules, familial issues, or the financial strain of traveling. This year, however, the COVID-19 pandemic has halted Thanksgiving plans across the globe.  Regardless of what’s having you feel a little blue this Thanksgiving, it’s important to focus on the things you are grateful for — and that includes yourself too! Taking time to practice self-care during the holidays can help make your day a little easier.

1-in-5 Recovering COVID-19 Patients Are Diagnosed with a Mental Illness Within 90 Days

A new study followed 62,354 patients who contracted COVID-19 between January and August 

You can read the full study here.

We’re Here to Serve You

This is an emerging headline and researchers are calling for more studies to be conducted. In the meantime, please know that our team is available when concerns like these emerge.

At NextStep 2 Mental Health, we’re happy to provide comprehensive psychiatric care. If you or a loved one is struggling with your mental health during this time, we are here to help you — whether your symptoms are new or not. Call 502-339-2442 or fill out this form to request an appointment.

How to Get Yourself to Work Out When You’re Depressed

Whether you’re dealing with seasonal affective disorder, major depressive disorder, postpartum depression, or bipolar depression… it can be hard to motivate yourself to work out.

Yet…exercise is one of the best things you can do to support your health — and that includes your mental health too! But just knowing that exercise is good for you isn’t always enough to get the sneakers on, especially if you’re unmotivated.  The truth is that no one is always excited about exercise 100% of the time —and that’s okay—but there are steps you can take if you find it hard to complete everyday tasks.

Depression can grow to be an all-encompassing condition that makes even daily tasks difficult. Depression can lead to indecision, which makes it hard to decide when to exercise or what type of exercise you want to try. Monica Clark, LPA, shares:

“Many people with depression will struggle to make [decisions]. For more complex decisions… a person with depression may feel paralyzed by an inability to decide. Difficulty making decisions may be related to either internal or external fears.”

If you or a loved one are battling depression—or even suspect you might be— our compassionate team here at Next Step 2 Mental Health encourages you to reach out for help. Professional mental healthcare providers can help you learn strategies to make a positive difference in your life, despite the all-consuming nature of depression.

In the meantime, keep reading to explore six strategies to boost your motivation.

Don’t Wait for Motivation

Depression can make even the smallest tasks, like showering, seem daunting. When it comes to exercise, don’t wait for a burst of motivation. Try reversing your thought process. Instead of saying, “I’ll go for a walk when I feel better” try thinking “I’ll go for a walk to help me feel better.” Over time, this will get easier.

You can also post a sticky note on your mirror or next to the couch to remind you to take your daily walk.

Eliminate Every Barrier Possible

If the idea of exercising seems impossible, chances are good that laying out workout clothes isn’t any easier.

In the absence of motivation, there are few things you can do to make this process easier:

• Keep your sneakers by the door and ready to go
• Plan a specific time for your daily walk
• Invite a friend or family member to join you (accountability)
• Go to bed in your workout clothes (so you’re ready first thing in the morning)

Start Small

Exercise doesn’t have to intense marathon training. Your body and your mind benefit from all kinds of physical activity. Even just the simple act of standing up and walking around the house for 10 minutes is a good place to start. Maybe just a walk with your dog around the block. Once you get up and moving, your endorphins start to pump, and you might find yourself wanting to do more. If not, and those laps around the house are all you do in a day, that’s still much better than nothing.

Walking can be very therapeutic. According to a study published in the Primary Care Companion to the Journal of Clinical Psychiatry, walking for 30 minutes per day for 10 days was enough for the study participants to notice a shift in their mood. You don’t have to walk on a treadmill though. You can walk outdoors and get the added benefit of sunshine — which can also boost your mood.

“Any physical activity is better than none,” certified health coach Pam Valdes reminds us.

Join an Exercise Program

According to researchers, individuals with depression who joined an aerobic exercise program experienced:

• Reduced feelings of anxiety
• Reduced depression symptoms
• Improved self-esteem

You can find a variety of aerobic exercise programs both in-person and online.

Recognize Negative Self-Talk

Sometimes negative self-talk can block your desire to work out, and unfortunately, negative self-talk is common among those with depression. However, if you learn to recognize negative thoughts and replace with neutral or positive thoughts to help you take your next step.

Here’s an example of what that might sound like:

• Negative self-talk: “I’m not good at lifting weights, so I won’t even try.”
• Neutral self-talk: “This is challenging, but that’s okay.”
• Positive self-talk: “I am strong, and each day, I continue to strengthen my muscles. I can do this.”

You can learn more about self-talk and depression in “Overcoming the Negative Self-Talk Cycles of Depression.”

Recognize Your Accomplishments

When you’re feeling depressed, any physical activity is a major win. Celebrate all of your accomplishments — big or small.

You might consider keeping a calendar and marking each day you exercise. Maybe you use a check mark, a gold star sticker, or the simple phrase, “I exercised today.” When you look back and see all of the days that did work out, it can boost positive feelings about yourself — and that can be a good motivator to keep it up.

You can also share your accomplishments with friends, family members, or any accountability/workout buddies.

When Depression Prevent Exercise: Find Treatment That Works

At Next Step, we know how profoundly depression can impact all aspects of your life. Our compassionate, non-judgmental team offers a variety of depression treatments, including medication and therapy.

If depression is keeping you from your potential, we can help. Call our Louisville, Kentucky office at 502-339-2442. You can also request an appointment online.

5 Tips for Safeguarding Your Mental Health This Thanksgiving

Even though Thanksgiving is regarded as a time of togetherness, gratitude, and joy, there are many reasons why the holidays may be anything but bliss. This year in particular may look a little different than previous Thanksgivings, especially if quarantines and travel restrictions prevent you from gathering as you normally would. In addition to the unique challenges of 2020, holidays can be tough for another reason: holiday blues and added stress. According to a survey conducted by the American Psychological Association (APA), almost 38% of individuals polled listed stress as the #1 reason their mental wellness dipped during the holiday season.

Here are Next Step 2 Mental Health, our team of providers is here to support your mental health — no matter what season or holiday we approach. In this article, we’ll explore five ways for you to safeguard your mental health this Thanksgiving. 

1. Prioritize sleep

If you’re hosting Thanksgiving, you might be busy cleaning, decorating, and planning. However, don’t let the excitement and busy-ness of the day prevent you from getting enough sleep. Constantly running on not enough sleep can impact your mental and physical well-being. Specifically, research links sleep deprivation with increased rates of insomnia as well as increased irritability.

WHAT TO DO: Aim for 7-9 hours of sleep in a cool, dark room. Avoid using any blue lights (e.g., TV, tablets, phone) for 1-2 hours before bed. You can learn more about the effects of blue and warm lights on your sleep in this article: Do Warm-Colored Lights Help You Sleep Better?

2. Stick with your normal routine

For individuals with ADHD, sticking with your normal routine each day is essential. However, a daily routine is important if you have other mental health conditions, including depression, anxiety, OCD, and bipolar disorder. According to a study published in Lancet Psychiatry, creating (and sticking with) a daily routine improves your ability to sleep at night, reduces emotional difficulties, and supports overall mental health.

WHAT TO DO: Holidays, however, can create many opportunities to detract from your normal routine. Try to stick with your normal routine as much as possible. The National Alliance Of Mental Health (NAMI) recognizes that this can be hard during holidays; however, they suggest to adhere to your routine as much as possible. For example, even if you plan a Thanksgiving dinner with family in the evening, don’t skip your normal morning routine.  

A quick note about your medications: If you take daily medication, continue to stick with your medication schedule even during the holidays. You shouldn’t skip your dose or alter your medication schedule unless instructed to do so. Consider setting a reminder on your phone if you think the schedule disruptions might cause you to forget a dose.

3. Create a Budget for Thanksgiving Décor or Meals

Stress has an undeniable impact on your mental well-being, and Thanksgiving can add financial stress to your list of concerns. If the thought of unexpected purchases adds to your stress load, create a budget for any out-of-the-norm purchases — things that normally aren’t your monthly budget. This can include decorations and food for your parties. Once you create your budget, stick with it!

If you plan on doing any holiday shopping after Thanksgiving, add that to your budget too.

4. Don’t Skip Your Workout 

There’s an unending list of the benefits of exercise. According to research published in the Primary Care Companion for Clinical Psychiatry, exercise boosts your mood, reduces stress levels, and gives you quiet time to decompress and just think.

When it comes to Turkey Day, there are plenty of ways to sneak a little exercise into your day:

• Go for a walk around the block — either alone or with family
• Go for a hike in the morning before your feast
• Toss a football in the yard
• Walk your dog and go around the block a few extra times
• Start the day with an online exercise program 
• Crank up the radio and dance

If the weather is nice, head outside for your workout. The experts at Harvard share that time spent in nature can boost your mood.

Need more ideas? Read this blog: 4 Ways to Stay Active This Fall. 

5. Practice Healthy Stress Management Techniques 

Even if you try every tip on this list, it’s not possible to eliminate every source of stress, and that’s okay. The best strategy is to reduce what stress you can and then manage the rest of it with healthy stress management techniques.

During Thanksgiving (or any other stressful situation), it might be tempting to relieve stress by pouring an extra drink, using food as comfort, or even taking drugs to relax. These coping mechanisms may cause more problems in the long run. However, you can prepare by coming up with a list of healthy outlets for stress. MentalHealth.gov suggests getting fresh air, exercise, meditating, reading a relaxing book, doing art, and practicing deep breathing exercises. 

You can also find help by:

• Talking with a friend or loved one
• Talking to a therapist

The takeaway: instead of relying on alcohol, drugs, smoking, or even food, protect your mental health by relying on healthy, evidence-based stress management techniques.

Don’t Enter the Holiday Season Unprepared

If you’re struggling with depression, anxiety, or another mental illness, we can help you get the treatment you deserve.  At Next Step 2 Mental Health, it’s our mission to help you live a happier life, a better life.  

Give us a call at our Louisville, Kentucky office at 502-339-2442, or send us a message to request more information. 

11 Ways to Help Someone with Depression

If a family member or loved one has depression, you might wonder what you can do to help them feel better. You might even feel confused or worried for your loved one.

At Next Step 2 Mental Health, our team of caring providers wants you to know that depression is treatable. In this article, we’ll explore 11 ways you can help someone in your family with depression.

11 Ideas to Help a Loved One with Depression

It can be overwhelming to see a loved one struggle with the symptoms of depression, but here are 11 ways you can help.

1. Practice Self-Care … and Take Care of YOU

You’ve probably heard the phrase: “You can’t pour from an empty cup.” Before you can help your loved one, you have to take care of yourself too. That means your physical and mental health. If you’re burnt out, it can be hard to care for another person. Taking a step back to recharge yourself can give you the energy you need to care for a loved one.

Self-care ideas include:

• Eating nourishing meals
• Exercising regularly (read this article to find out how nature improves your mental health)
• Getting quality sleep (aim for at least 7-9 hours of sleep each night)
• Allotting time for your own favorite hobbies
• Reading a relaxing book

You can also encourage self-care habits for your entire family.

2. Acknowledge Your Own Feelings

Depression doesn’t just impact your loved one. It can affect your entire family. Caring for a spouse or teen with depression can be overwhelming. Don’t ignore your feelings. They are normal and valid. You can’t control what you feel, but do know that your feelings are a natural response to what can be a potentially overwhelming or difficult situation.

You may find it valuable to join a caretaker/family support group, talk with with your spouse (which is especially important if you are both caring for a child or teen with depression), or even see a therapist yourself. The important thing is to be open about your frustrations rather than keep them pent up inside.

3. Learn as Much as You Can About Depression

Depression is well-known for causing intense sadness, but that’s not the only symptom. Depression can affect people differently. Take the time to read about seasonal affective disorder, how depression physically affects the human body, and explore the lesser-known symptoms of depression.

You might notice any of the following in your loved one:

• Weight changes (either losing or gaining weight)
• Loss of interest in favorite hobbies
• Changes in eating habits (including eating more and eating less)
• Sleep disturbances and insomnia
• Sleeping too much or not enough
• Feeling guilty
• Feeling worthless

It’s also important to note that depression causes physical symptoms too. Your partner or teen might complain of headaches, muscle tension, and stomach pain.

Monica Clark, LPA elaborates: “Depression is not just in your head.” She continues to share that depression can cause real, tangible pain.  Depression can alter the way your loved one experiences pain. It can decrease his/her pain tolerance.

4. Research Disability Laws and Rights

If your loved one can’t work due to depression, you might want to learn more about any pertinent disability laws.  The American Disability Act (ADA) defines a disability as a physical or mental impairment that substantially limits a major life activity. Under this law, individuals have the right to privacy as well as the right to ask for reasonable accommodations.

5. Be Supportive

One of the most helpful things you can do is to let your loved one that you are there for them. Support – in the form of a listening ear or a shoulder to cry on – can be comforting

Be patient, but let your loved one know you are there for them in whatever way they need.

Depression is not their fault and it doesn’t make someone lazy, worthless, or weak. Don’t be afraid to ask how you can best help out. You’ll never know what a simple offer to help can do until you try.

6. Don’t Take Withdrawal Personally

People with depression may withdrawal or avoid social outings or events. Try not to take withdrawal personally. Withdrawal can be hurtful, especially if it’s your spouse that pulls away. Recall from your research on depression that loss of libido can be a sign of depression – and not a sign that something is wrong with you.

Withdrawal (or even an angry outburst) may have nothing to do with you.

7. Resist Nagging

Depression can cause fatigue and loss of interest in normal everyday routines. On the outside, it might look as if your loved one is lazy – especially if they stop helping out around the house. However, a person with depression isn’t lazy. They are struggling with a mental illness.

Try to remember that everyday activities – such as paying a bill or even feeding a beloved pet – can be very overwhelming for someone with depression.

Try not to blame your loved one – or yourself. There’s no shame in asking for help.

8. Learn about Depression Treatments

Although depression can be incapacitating, it can be treated with therapy, lifestyle changes, and medication. One easy way to help your loved one is learn about potential treatment options, including how depression medication works.

You might want to learn:

• How depression medication works
• What are the potential side effects
• How to tell if a treatment is no longer working
• How to tell if your teen has stopped taking medication (withdrawal symptoms)

If you’re helping your teenager manage his or her depression, you might set up online therapy appointments, encourage healthy lifestyle changes, and make sure they take their medication as described – and reassure them that medication isn’t a sign of weakness.

9. Offer Hope to Your Loved One

“Once you choose hope, anything is possible.” Christopher Reeve

Offering hope to a loved one can give them the courage to get dressed each morning. Hope comes in many forms. It might faith in God, the thought of their children, or even a pet – or anything that gets your spouse or teen out of bed each morning.

Tip: Know what matters to your spouse or teen (like children or a pet) and find ways to remind him or her of these sources of hope when they are struggling on a bad day.

10. Know When You Need Immediate Help

If your family member is showing signs of suicidal thoughts or is self-harming, he or she needs immediate help.

Out of an abundance of caution and for the sake of safety, familiar yourself with these red flags:

• Preoccupation with death
• Signs of self-harm
• Creating a will and/or giving away possessions
• Talking openly about suicide
• Saying goodbye as though it’s the last time
• Statements like, “You’d be better off without me” or “Maybe I should just go away”
• Suddenly switching from being very depressed to being very happy without reason

If you are feeling suicidal, thinking about hurting yourself, or are concerned that someone you know may be in danger of hurting himself or herself, call the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255). It is available 24 hours a day, 7 days a week and is staffed by certified crisis response professionals.

11. Love Them Unconditionally

Feelings of guilt or worthlessness often accompany depression. These feelings may cause a person with depression to feel like a burden. To mitigate these feelings, let your loved one know that your love is unconditional.

Explore Your Next Steps

Regardless of what type of mental health concerns you have, our team of skilled and compassionate providers can help you and your family regain control of your life. At Next Step 2 Mental Health, it’s our mission to help you live a happier life, a better life.  

Give us a call at our Louisville, Kentucky office at 502-339-2442, or send us a message to request more information. 

You can also request an appointment with our convenient scheduling tool here.

Do You Have Depression or Seasonal Affective Disorder?

Winter blues. Winter funk. The Blues. Whichever name you use, the reality is that seasonal affective disorder (SAD) is common during the darker winter months, and it can be debilitating.

If you’re experiencing any symptoms of depression or SAD, we encourage you to give us a call. Whether you’re struggling with major depressive disorder or seasonal affective disorder, we can help you feel better.

In the meantime, continue reading this article to explore what SAD is and how it’s different from major depressive disorder.

What Is Seasonal Affective Disorder?

According to the Diagnostic and Statistical Manual of Mental Disorders (DSM-IV), seasonal affective disorder is described as a “specifier,” referring to the seasonal pattern of major depressive episodes. Depressive episodes can occur within major depressive disorder as well as bipolar disorders.

According to the American Family Physician, SAD is a pattern of major depressive episodes that come and go with changes to the seasons. The most common form of SAD is known as the winter blues or winter depression, with symptoms starting in the fall and continuing until spring.

Symptoms of a major depressive episode (whether you have SAD, major depressive disorder, or bipolar disorder) include:

• Increased feelings of sadness
• Feeling depressed almost every day
• Loss of passion for your favorite activities
• Fatigue and low energy levels
• Difficulty sleeping
• Changes to your appetite
• Feeling agitated
• Trouble concentrating
• Experiencing feelings of hopelessness or guilt
• Having frequent thoughts of death or suicide

If you are feeling suicidal, thinking about hurting yourself, or are concerned that someone you know may be in danger of hurting himself or herself, call the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255). It is available 24 hours a day, 7 days a week and is staffed by certified crisis response professionals.

SAD or Depression?

How can you tell if your feelings of depression are related to SAD or major depressive disorder? The biggest indication is the connection to seasonal changes. According to the DSM, the following characteristic help to identify the seasonality of your depression:

1. There is a recurrent link between the onset of the major depressive episodes and a certain time of year
2. There is a full remission (or at least a shift from major depression to hypomania) that occurs at a certain time of year
3. Two episodes have occurred in the last two years
4. Major depressive episodes linked to seasonal change outnumber the episodes of non-seasonal episodes

Tips for Decreasing the Impact of SAD

Now that we’ve covered what SAD is, how to spot the signs of SAD, and how light affects your mood, what can you do about it?

Here are four strategies you can implement.

1. Schedule Regular Exercise

Staying active is good for your body and your mind. Exercise can boost your mood — thanks to those feel-good endorphins. Endorphins help reduce stress, decrease feelings of depression or anxiety, and even help you sleep better at night.

Even as the seasons change, try to find ways to fit 30 minutes of daily exercise into your routine. As the Norwegian say, “There’s no such thing as bad weather, only bad clothes.” Bundle up and experience cold-weather activities like cross-country skiing, hiking, or snowshoeing. Even an extra walk around the block in the fresh air is good for you.

You don’t have to exercise outside to reap these benefits. There are plenty of indoor options: running on a treadmill, cycling on a stationary bike, yoga or Pilates, lifting weights, or following along with a YouTube at-home workout.

2. Soak Up Some Sunshine

Even if the sun is setting early and early, try to spend time outside each day. Experts suggest spending 30 minutes of your time in the morning sun — to start the day off right. If you walk your dog or go for a quick jog in the early morning sun, then you’ve crossed two items off your list in one swoop: regular exercise and soaking up some sunshine.

3. Practice Good Sleep Hygiene

Sleep disturbances are a common symptom of depressive episodes. You can help to reduce the intensity of sleep disturbances by following good sleep hygiene.

This includes:

• Going to bed at the same time every night
• Avoiding blue lights before bed
• Sleeping in a cool, dark room (just a few degrees cooler than room temperature)
• Using a white noise machine
• Engaging in a relaxing activity before bed (like reading or listening to calming music)
• Exercising during the day (but not within the hours right before bed)

Want more sleep tips? You can learn more about sleep hygiene here: What Is Sleep Hygiene?

4. Seek Treatment

Whether you’re dealing with SAD or major depressive disorder or bipolar disorder, depression can be debilitating — even if it doesn’t last year-round. Our compassionate and non-judgmental team of experts is here to help you get the relief you need.

Call our Louisville, Kentucky office at 502-339-2442. You can also request an appointment online.