Mental Health Tips for Men: Embrace Wellness This Men’s Health Month

June is Men’s Health Month, a time dedicated to raising awareness about health issues that affect men and encouraging them to prioritize their well-being. 

While physical health often takes the spotlight, mental health is equally important. At NextStep2MentalHealth, our multidisciplinary team believes that addressing mental health head-on can lead to a happier, healthier life. 

Here are some practical mental health tips tailored for men.

1. Talk About Your Feelings

Society often teaches men to suppress their emotions, but opening up about how you feel is crucial for mental well-being. Talk to a friend, family member, or therapist about what’s on your mind. 

Expressing your emotions can reduce stress and help you gain perspective on your problems.

2. Prioritize Physical Activity

Regular exercise is a powerful tool for improving mental health. Physical activity releases endorphins, which are natural mood lifters. Whether you prefer running, lifting weights, or playing sports, find an activity you enjoy and make it a regular part of your routine.

Need motivation? Check out this blog: [How to Get Motivated to Work Out When You’re Depressed]

3. Stay Connected with Others

Maintaining strong relationships is essential for mental health. Spend time with friends and family, join social clubs, or participate in group activities. Building a support network provides a sense of belonging and can help you through tough times.

4. Seek Professional Help When Needed

There’s no shame in asking for help. If you’re struggling with anxiety, depression, or any other mental health issue, seeking professional support is a smart and courageous step. 

Our team can provide strategies and treatments to help you manage your symptoms and improve your quality of life.

5. Practice Mindfulness and Relaxation Techniques

Mindfulness and relaxation techniques, such as meditation and deep breathing exercises, can significantly reduce stress and anxiety. Dedicate a few minutes each day to mindfulness practices to clear your mind and find inner peace.

Try this guided meditation to relax: 

6. Maintain a Balanced Diet

What you eat can affect your mood and energy levels. A balanced diet rich in fruits, vegetables, lean proteins, and whole grains can promote better mental health. Avoid excessive alcohol and caffeine, as they can exacerbate anxiety and depression.

7. Get Enough Sleep

Quality sleep is essential for mental health. Aim for 7-9 hours of sleep per night and establish a regular sleep routine. Avoid screens before bedtime and create a calming environment to improve your sleep quality.

To learn more about how warm-colored lights can affect your sleep, read this blog “Do Warm-Colored Lights Help You Sleep Better”? 

8. Set Realistic Goals

Setting and achieving goals can give you a sense of purpose and accomplishment. Break larger tasks into smaller, manageable steps and celebrate your progress along the way. This can boost your confidence and reduce feelings of overwhelm.

Click here to learn more about SMART goals. 

9. Limit Stress

Stress wreaks havoc on your mind and body. Men tend to handle stress differently than women and are more prone to dissociate or externalize it as anger.

Identify the sources of stress in your life and find ways to manage them. This might involve time management techniques, delegating tasks, or simply taking time for yourself to unwind. Reducing stress can improve both your mental and physical health. 

10. Engage in Activities You Enjoy

Make time for hobbies and activities that bring you joy. Whether it’s reading, hiking, playing music, or anything else you love, engaging in enjoyable activities can provide a much-needed mental break and boost your mood.

Take the Next Step for Your Mental Health

This Men’s Health Month, take proactive steps to prioritize your mental well-being. At NextStep2MentalHealth, we’re here to support you on your journey. Remember, seeking help and taking care of your mental health is a sign of strength. Embrace these tips, reach out when needed, and take charge of your mental health today.

Click here to request an appointment.

What Is the MTHFR Gene Mutation? And How Does It Affect You?

In recent years, the MTHFR gene has garnered attention for its role in various health conditions and how its mutations can impact your well-being. From cardiovascular health to mental wellness, understanding the implications of MTHFR gene mutations can provide valuable insights into personalized healthcare and lifestyle choices.

Join us as we explore the science behind MTHFR gene mutations and uncover their potential effects on our health and everyday lives.

What Are the Health Implications of the MTHFR Gene Mutations?

Mutations in the MTHFR gene can lead to a variety of health issues, largely due to their impact on your body’s ability to process folate and homocysteine.

A few quick definitions:

Folate

Folate, also known as vitamin B9, is a water-soluble vitamin that plays a crucial role in various bodily functions, particularly in cell division and DNA synthesis. It is essential for the formation of red blood cells and the proper development of the fetal neural tube during pregnancy, which is critical for preventing birth defects like spina bifida. Folate is naturally found in foods such as leafy green vegetables, citrus fruits, beans, and fortified grains.

Note: In supplement form, it is often referred to as folic acid. Folic acid is the synthetic version of folate. This will be an important element to note later in this blog.

Homocysteine

Homocysteine is an amino acid that is produced in the body as part of the process of breaking down the amino acid methionine. Under normal conditions, homocysteine levels are kept in check through various biochemical pathways. However, elevated levels of homocysteine in the blood may indicate problems with these metabolic pathways and are associated with an increased risk of cardiovascular disease, stroke, and other health issues. Factors such as genetic predisposition, poor diet, smoking, and certain medical conditions can contribute to high homocysteine levels. Monitoring and managing homocysteine levels may help with maintaining cardiovascular health.

Now that we’ve defined folate and homocysteine, let’s talk about how the MTHFR mutation can affect your body’s ability to process them.

Some of the key health problems associated with MTHFR mutations include, but are not limited to:

• Elevated Homocysteine Levels: One of the direct consequences of MTHFR mutations is elevated levels of homocysteine, an amino acid in the blood, which is linked to an increased risk of heart diseases, stroke, and peripheral vascular diseases.
• Cardiovascular Disease: The inability to properly metabolize homocysteine can lead to its accumulation, contributing to the development of heart disease and stroke by promoting atherosclerosis (hardening of the arteries).
• Neurological and Psychiatric Disorders: There’s mixed (inconclusive) evidence suggesting the possibility of a link between MTHFR mutations and an increased risk of various neurological and psychiatric conditions, including depression, anxiety, bipolar disorder, and schizophrenia. According to research published in a 2022 article in Frontiers, MTHFR C677T in particular is associated with increased risk of major depressive disorder, bipolar disorder, and schizophrenia. The exact mechanisms are not fully understood but may relate to the role of folate in neurotransmitter synthesis and DNA methylation.
• Increased Cancer Risk: Some studies suggest that MTHFR mutations may be linked to a slightly increased risk of certain cancers, including but not limited to colon cancer and leukemia, possibly due to effects on DNA synthesis and repair.
• Studies have also show a link between MTHFR mutations and Pregnancy Complications and Birth Defects. 

What to Do If You Have the MTHFR Mutation

While the thought of having a genetic mutation can sound daunting at first, remember knowledge is power. There are many things you can do:

Supplements to Help

If someone has an abnormal MTHFR genotype, such as the common C677T or A1298C mutations, they may have reduced efficiency in converting folate (vitamin B9) to its active form, methylfolate.

Here are some dietary supplements that might be helpful:

1. Methylfolate (L-Methylfolate): This is the bioactive form of folate that can be directly utilized by the body, bypassing the need for conversion by the MTHFR enzyme.
2. Vitamin B12 (Methylcobalamin or Hydroxocobalamin): B12 works closely with folate in the methylation cycle. Using methylcobalamin or hydroxocobalamin forms of vitamin B12 can be more effective, as they are more readily utilized by individuals with MTHFR mutations.
3. Omega-3 Fatty Acids: These can support brain health and function, contributing to improved mood and cognitive function. Omega-3s are not directly related to the MTHFR mutation but can be beneficial for overall physical and mental health.
4. Vitamin B6 (Pyridoxal-5-Phosphate): B6 in its active form, Pyridoxal-5-Phosphate (P-5-P), is crucial for the metabolism of homocysteine and the synthesis of neurotransmitters. It helps in the conversion of homocysteine to methionine, a reaction that can be affected by MTHFR mutations.
5. Zinc: Zinc can also support the methylation process, making it a helpful supplement.

A word of caution: don’t grab the synthetic folic acid!

For individuals with the MTHFR gene mutation or other conditions that affect folate metabolism, avoiding folic acid (synthetic form of folate) and opting for methylfolate or natural sources of folate may be recommended. This is because some individuals may have difficulty metabolizing folic acid efficiently, which can lead to elevated levels of unmetabolized folic acid in the bloodstream.

Excessive levels of unmetabolized folic acid have been associated with potential adverse health effects, although more research is needed to fully understand the implications.

Foods to Eat

If you have the MTHFR gene mutation, focusing on foods rich in natural forms of folate, as well as other nutrients involved in methylation processes, may be beneficial.

Here are some examples of foods that are high in these nutrients:

1. Leafy Green Vegetables: Spinach, kale, Swiss chard, and other leafy greens are excellent sources of folate. They also contain other essential nutrients like vitamins A, C, and K, as well as minerals like iron and magnesium.
2. Legumes: Beans, lentils, chickpeas, and peas are rich in folate, fiber, and protein. They are versatile ingredients that can be incorporated into various dishes, such as soups, salads, and stews.
3. Cruciferous Vegetables: Broccoli, Brussels sprouts, cauliflower, and cabbage are not only high in folate but also contain compounds that support detoxification processes in the body.
4. Avocado: Avocados are a good source of folate, as well as healthy fats, fiber, and potassium. They can be enjoyed on toast, in salads, or blended into smoothies.
5. Citrus Fruits: Oranges, lemons, limes, and grapefruits are rich in vitamin C, which is important for supporting immune function and enhancing iron absorption. Some citrus fruits also contain folate.
6. Beets: Beets are packed with folate, as well as antioxidants and dietary nitrates that support cardiovascular health. They can be roasted, steamed, or grated raw into salads.
7. Asparagus: Asparagus is a good source of folate and contains compounds that support liver health and detoxification processes.
8. Eggs: Eggs are rich in several nutrients, including folate, choline, and B vitamins. They can be prepared in various ways, such as boiled, scrambled, or poached.
9. Nuts and Seeds: Walnuts, almonds, flaxseeds, and chia seeds are good sources of folate, as well as healthy fats, protein, and fiber. They can be added to oatmeal, yogurt, or salads for an extra nutritional boost.
10. Seafood: Fish such as salmon, trout, and tuna are rich in folate, omega-3 fatty acids, and protein. They are also sources of vitamin D, which is important for bone health and immune function.

It’s essential to maintain a balanced and varied diet that includes a wide range of nutrient-rich foods to support overall health and well-being, especially if you have the MTHFR gene mutation. Additionally, consulting with a healthcare professional or registered dietitian can provide personalized dietary recommendations based on your individual needs and health status.

Lifestyle Modifications

In addition to focusing on dietary choices, there are several lifestyle tips that individuals with the MTHFR gene mutation may find beneficial:

1. Regular Exercise: Engaging in regular physical activity can help support overall health and well-being. Aim for a combination of cardiovascular exercise, strength training, and flexibility exercises to promote heart health, maintain muscle mass, and improve mobility.
2. Stress Management: Chronic stress can negatively impact methylation processes in the body. Practice stress-reducing techniques such as mindfulness meditation, deep breathing exercises, yoga, or tai chi to promote relaxation and reduce the harmful effects of stress.
3. Adequate Sleep: Prioritize getting enough high-quality sleep each night. Aim for 7-9 hours of sleep per night to support optimal physical and mental health. Establishing a regular sleep schedule and creating a relaxing bedtime routine can help improve sleep quality. Avoid blue light for 1-2 hours before bed. (Find out why here.)
4. Limit Alcohol and Caffeine: Excessive alcohol consumption can interfere with folate metabolism and methylation processes in the body. Limit alcohol intake to moderate levels, or avoid it altogether if possible. Similarly, limit caffeine intake, especially in the afternoon and evening, to promote better sleep quality.
5. Avoid Environmental Toxins: Exposure to environmental toxins such as heavy metals, pesticides, and air pollutants can disrupt methylation processes and contribute to health problems. Minimize exposure to these toxins by choosing organic foods, using natural cleaning and personal care products, and avoiding smoking and secondhand smoke. (Need better personal care products? The Environmental Working Group has a database of clean products.)
6. Stay Hydrated: Drink plenty of water throughout the day to stay hydrated and support overall health. Hydration is essential for proper detoxification processes in the body and helps maintain optimal cellular function.
7. Quit Smoking: Smoking tobacco can impair folate metabolism and increase the risk of cardiovascular disease and other health problems. If you smoke, consider quitting to improve your overall health and reduce the negative impact on methylation processes.
8. Supplement Wisely: In addition to dietary folate sources, consider supplementing with methylfolate or other methylated B vitamins to support methylation processes in the body.

By incorporating these lifestyle tips into your daily routine, you can support optimal methylation processes and overall health, even with the MTHFR gene mutation. It’s important to focus on holistic health practices that address diet, exercise, stress management, and environmental factors to promote well-being and reduce the risk of chronic disease.

How Do You Know If You Have an MTHRF Mutation?

There are several labs that offer testing for MTHFR mutations.  MTHFR testing can help identify mutations in the MTHFR gene, which can affect processes in the body such as DNA synthesis and repair, metabolism of certain amino acids, and the conversion of homocysteine to methionine.

Here are general options for testing:

1. Clinical Laboratories: Many clinical diagnostic labs offer MTHFR mutation testing. This includes large national laboratories as well as specialized genetic testing companies. You would typically need a doctor’s order to get tested at these labs.
2. Direct-to-Consumer Genetic Testing Companies: Some companies offer genetic testing kits that you can order online, which may include MTHFR mutation analysis. These services vary in terms of what they offer, their accuracy, and their privacy policies, so it’s important to do thorough research.
3. Healthcare Provider: Some healthcare providers have the capability to order MTHFR testing directly through their associated laboratories. This might be a more integrated approach to testing, as it allows you to discuss the results and their implications directly with your healthcare provider.

Note: If you’re looking to get tested, the NextStep team recommends either option #1 or #3.

When looking for a lab to test for MTHFR mutations, consider the following:

• Accreditation: Ensure the lab is accredited by a recognized body, such as the College of American Pathologists (CAP) or has CLIA certification, indicating it meets standards for laboratory testing.
• Privacy Policies: Understand how your genetic information will be used and shared, especially with direct-to-consumer options.
• Comprehensiveness: MTHFR mutation testing can focus on one or several mutations, commonly C677T and A1298C. Make sure the testing covers the mutations you’re concerned about.
• Cost and Insurance Coverage: Costs can vary widely, and insurance coverage for MTHFR testing is variable. Check with your insurance provider and the testing service to understand any out-of-pocket costs.

If you need specific names of labs or more detailed guidance on how to proceed with MTHFR testing, it’s best to consult with a healthcare provider or a genetic counselor. They can provide personalized advice and may be able to recommend specific labs based on your health history and needs.

How We Can Help

If you suspect that MTHFR gene mutation is connected to a psychiatric disorder, don’t hesitate to reach out for help. Our multidisciplinary team is here to help you get the care you need.

To make an appointment, click here to get started.

What Is Postpartum Depression?

What Is Postpartum Depression?

Postpartum depression is much more than the baby blues.

Postpartum depression (PPD) is a more severe, long-lasting form of depression. Unlike the baby blues, PPD doesn’t fade away on its own and can appear days or even months after delivering a baby. Symptoms may include intense sadness, anxiety, or despair and can be so powerful that it’s challenging for the mother to care for her baby or herself.

How to Support a New Mom with Postpartum Depression

• Lend a Listening Ear: Sometimes, the opportunity to talk about her feelings can make a world of difference for a new mom.
• Help with the Baby:Offer to babysit for a few hours so the mother can get some much-needed rest or sleep. Sleep deprivation can exacerbate feelings of depression.
• Encourage Professional Help: Encouraging a loved one to seek medical attention and therapy can give her the tools to cope and recover.

Do You Need Help?

Our multidisciplinary team can help you navigate postpartum depression as well as postpartum anxiety. To make an appointment in our Louisville, Kentucky, office, click here to get started.

Navigating the Holiday Season: Support for Those Sandwiched Between Childcare and Caring for Aging Parents

The Holiday Stress for the Sandwich Generation

Recognizing Symptoms of Anxiety and Depression

• 8 Risk Factors for  Depression
• 11 Ways to Help Someone with Depression 
• Anxiety at Christmas
• What Is Generalized Anxiety?

The Importance of Self-Care

• Setting achievable expectations
• Delegating tasks
• Setting aside ample personal time for relaxation and enjoyment

• Ways to Prioritize Self-Care If You’re Feeling Sad
• How to Motivate Yourself to Work-Out

Support Systems and Resources

Establishing a support network is vital. This network can comprise friends, family, and community resources. Support groups tailored for the sandwich generation or caregiver support can provide a sense of community and understanding.

Seeking Professional Help

Shining a Light on Seasonal Depression: More Common Than You Think

Seasonal depression is more common than you might think. According to the American Psychiatric Association, seasonal affective disorder (SAD) affects 5% of the American population, and for those that suffer from it, it can last 40% of the year!

Below, Dr. Brian Briscoe, a board-certified psychiatrist in Louisville, Kentucky, shares the ins and outs of seasonal depression:

More about Seasonal Depression

As November’s chill sets in, many of us find ourselves longing for the warmth and light of summer days. It’s not just the early sunsets and cold temperatures that can get to us; for some, this time of year brings about a specific type of depression known as Seasonal Affective Disorder (SAD). Interestingly, this condition is more prevalent in Northern latitudes. While we might not be planning a move to the South Pole anytime soon (trust me, even the penguins have their share of problems), it’s striking to note that a significant number of persons living in most parts of the United States can be affected.

SAD isn’t merely a case of the “winter blues”. It’s a genuine depressive disorder that varies in severity and is believed to be linked to reduced exposure to sunlight during the shorter days of fall and winter.

Enter light therapy: a common treatment for SAD, which involves exposure to a specific kind of bright light for a set amount of time each day. However, before you rush off to purchase the biggest and brightest lamp at the store (who would gladly take your money), it’s essential to understand that not all lightboxes are created equal. Consulting with a psychiatrist is crucial to determine the right specifications and duration for light therapy that is evidence-based and tailored to your needs.

Moreover, while SAD is a significant concern, it’s essential to rule out other medical conditions that could be contributing to feelings of depression. Thyroid illness, anemia, vitamin deficiencies, electrolyte disturbances, and other conditions can all mimic or exacerbate depressive symptoms. A thorough evaluation can ensure that you’re not just treating the symptoms but addressing the root cause.

So, as the days grow shorter and the temperatures drop, remember to be attentive to your mental well-being. Whether you’re in sunny California or snowy Minnesota, seasonal changes can impact us all.

Taking steps towards understanding and addressing any shifts in mood can ensure a brighter winter season, no matter where you are on the map.

5 Tips to Beat the Winter Blues

The American Psychiatic Association shares these five tips for managing the winter blues:

 

Get Help for Seasonal Affective Disorder in Louisville, Kentucky

Here at NextStep2MentalHealth, our multidisciplinary team offers everything you need under roof from diagnosis to treatment for seasonal depression. If you’re experiencing the symptoms of winter blues, don’t brush it off. Reach out and get the help you need.

About Dr. Briscoe

Brian Briscoe, MD, is a board-certified psychiatrist with over a decade of private practice experience. Dr. Briscoe founded the practice in 2011 which grew into a multidisciplinary group, Next Step 2 Mental Health, in Louisville, Kentucky.   Dr. Briscoe provides compassionate and nonjudgmental care to adults of all ages.

Brian Briscoe graduated with honors from Centre College and was inducted into Phi Beta Kappa in Spring 2000. He went on to study at the University of Louisville, where he earned his medical degree and completed specialty training in psychiatry. During residency, Dr. Briscoe was elected to serve as the president of the Resident’s Association and received a number of accolades, including awards from Community Mental Health Agencies, awards for research, and the Ruby & John Schwab Award for Academic Excellence. He is certified by the American Board of Psychiatry and Neurology.

Dr. Briscoe is a former full-time teaching faculty member for the University of Louisville Department of Psychiatry, and he continues to teach residents, medical students, and nurse practitioners through a gratis faculty appointment. He has published several scholarly articles and has presented for international conferences.

Dr. Briscoe has received numerous awards for research, service, and academic excellence. He is a recipient of the Nancy C.A. Roeske Excellence in Medical Student Education by the American Psychiatric Association. Dr. Briscoe was named one of Louisville’s “Top Doctors” by Louisville Magazine, an award that is granted by vote of 3,000 physician members of the Greater Louisville Medical Society.

Dr. Briscoe has previously served as Chair of the National Psychiatry Section of the Christian Medical and Dental Association and is actively involved in local and national efforts to assist pastors and churches in their efforts to care for persons who struggle with mental health issues.

Here at NextStep2MentalHealth, Dr. Briscoe takes a comprehensive, holistic approach that includes educating his patients on their treatment options and working with them as collaborators in their care. He specializes in attention-deficit/hyperactivity disorder (ADHD), obsessive compulsive disorder (OCD), anxiety disorders, and mood disorders such as depression and bipolar disorder.

Dr. Briscoe’s passion for helping people stems from his own beliefs as a Christian. Dr. Briscoe takes the time to understand each patient as a unique and whole individual – rather than just a set of symptoms to be treated. He then designs a personalized treatment plan so that patients can experience lasting change, improved quality of life, and overall improved wellness. He looks forward to providing personalized, psychiatric care to both new and current clients. His excellence in patient care is matched with the breadth and depth of his knowledge.

 

Request an Appointment with Dr. Briscoe here.

 

Depression and Anxiety in Teens: The Benefits of Talk Therapy

Therapy Teaches Life-Long Skills

“Regulating emotions, managing one’s internal dialogue, and forming healthy communication patterns are only a few of the many skills teens can develop in therapy that will be useful in every area of their lives–whether that be in academics, careers, relationships, or personal goals.”

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.

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. 

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.

ADHD and Depression Connection

There are many types of depression: major depression, postpartum depression, bipolar depression, and seasonal affective disorder. Not only are there many types of depression, but depression can also occur at the same time as other mental health conditions. It’s very common for those with anxiety or ADHD to also have depression. This is called comorbidities.

Here at NextStep2MentalHealth, our multidisciplinary team of experts excel at diagnosing and treating comorbidities, including ADHD and depression.

In this article, we take a closer look at the ADHD and depression connection.

The ADHD and Depression Connection

Here are a few quick facts from the video:

• 30% of those with ADHD experience depressive episodes
• Dopamine is responsible for reward systems, mood, and those with ADHD may not have access to as much dopamine
• This leads to the potential feeling like “you’re running on half a tank”
• Those with ADHD may struggle more with emotional dysregulation, which means it can take longer to soothe after difficult emotions

Dopamine is a type of neurotransmitter, and it’s often called the “feel good” hormone. Your body makes it, and your nervous system uses it to send messages between nerve cells. Low levels of dopamine may contribute to feelings of depression.

Do You Have Depression?

If you have ADHD, you might also suspect you have depression if you can’t shake intense sad feelings, notice changes to your eating and sleeping routine, feel worthless or guilt, and lose passion for your favorite hobbies.

You can learn more about depression in these resources:

• How Untreated Depression Can Impact Your Health
• Teen Depression: What to Look For and How to Help
• 32 Ways to Help Someone with Depression (When They Don’t Want to Talk About It)
• 8 Risk Factors for Depression 
• Do You Have Depression or Seasonal Affective Disorder?
• Overcoming the Negative Self-Talk Cycles of Depression
• 6 Uncommonly Thought Of Depression Symptoms That Shouldn’t Go Unnoticed

Treating ADHD and Depression

[Image Source: The Mighty]

If you have both ADHD and depression, you need treatment that addresses the complexities of each condition. For example, you may benefit from strategies that promote emotional regulation. Other treatments for both ADHD and depression include:

• Medication (depression and ADHD both benefit from different types of medication)
• Lifestyle modifications, including regular exercise, good sleep hygiene, eating a balanced diet, and practicing stress management techniques
• Therapy

What to Do If You Think You Have Depression

With the right treatment, you can manage the symptoms of both of these conditions. Here at NextStep2MentalHealth, our team of experienced providers is skilled at diagnosing and treating many types of depression, including major depression, seasonal depression, and postpartum depression as well as adult and child ADHD.

If you’d like to make an appointment with our compassionate and knowledgeable providers, click here to make a telehealth or in-person appointment in our Louisville, Kentucky office. You can also call us at 502-339-2442.