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.
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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?
“Similar to laughter, crying could activate the release of endorphins, according to a 2016 study. Dramatic movies could increase feelings of gratitude and reduce feelings of isolation. They could also act as a reminder that everyone experiences struggles of their own and invite viewers to reflect on their own problems.” (PsychCentral)
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.
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8 Early Warning Signs of Postpartum Depression
Just like there are many different types of anxiety, there are also different types of depression. Postpartum depression is a type of depression that affects new mothers, and it can start anywhere from a few days to a year after the birth of a baby.
May 2 – 8 is Maternal Mental Health Awareness Week, so now is the perfect time to raise awareness of postpartum depression.
What Is Postpartum Depression?
Due to the immense shift in hormones (and the dramatic change in sleep schedules), baby blues are common for most new mothers. Approximately 80% of new moms have baby blues. Baby blues are characterized by crying, feelings of overwhelm, and sadness. However, baby blues typically dissipate a few days (or up to two weeks) after childbirth.
Postpartum depression is more severe than baby blues and doesn’t ease up as time progresses.
Watch the video below to learn more about the differences between baby blues and postpartum depression.
8 Signs of Postpartum Depression
Other signs of postpartum depression include:
- Your baby blues aren’t going away
- Feeling disconnected from your baby (or partner)
- Intrusive thoughts, such as checking repeatedly on your baby
- Intense crying
- Overwhelming feelings of anxiety
- Sadness
- Changes in eating or sleeping habits
- Thoughts of self-harm
If you notice any of these symptoms, don’t hesitate to reach out for help. Asking for help doesn’t mean that you’re not a good mother. Asking for help is one of the best things you can do for yourself and for your baby. Postpartum depression, and other maternal health disorders, aren’t a reflection of your mothering abilities.
Getting Help with Baby Blues and Postpartum Depression
Taking care of yourself is essential when you’ve just had a baby. Your body needs rest, hydration, and good nutrition. Although the first few weeks can be an adjustment, you can find help in many ways including asking a partner to watch the baby while you practice self-care, shower, eat, and rest. You can consider hiring a cleaning service for a few weeks to assist with household chores while you recover.
That being said, friends and family can help mitigate some of the feelings of overwhelm if you have baby blues, but if you have postpartum depression, you may also benefit from therapy and/or antidepressants. Here at NextStep2MentalHealth, our team is experienced at treating co-occurring disorders, and if you’re also struggling with postpartum anxiety, we can help.
Additional resources:
- BLOG: Overcoming the Negative Self-Talk Cycles of Depression
- BLOG: 11 Ways to Help a Loved One with Depression
- BLOG: 32 Ways to Help a Loved One with Depression (When They Don’t Want to Talk about It)
- Maternal Mental Health Leadership Alliance
- Postpartum Support International
National Suicide Prevention Hotline at 1-800-273-TALK (8255).
If you are looking for a trusted and experienced mental health doctor or therapist, contact us today to get started exploring your multidisciplinary postpartum depression and postpartum anxiety treatment options.
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5 New Year’s Resolutions for 2022
Getting ready to celebrate the New Year? Are you making any New Year’s resolutions this year? New Year’s Resolutions don’t have to be out-of-reach goals. In fact, New Year’s Resolutions are the perfect opportunity to create some mental health goals for the upcoming year.
New Year’s Resolutions that Support Mental Wellness
Here are a few more goal-oriented resolutions that support mental health:
1. Add More Physical Activity to Each Day
Exercise is good for your body and your mind. It helps you sleep better at night (which is also good for your mental health), but it also reduces symptoms of anxiety and depression, according to recent studies.
Exercise — especially aerobic exercise — boosts your mood, reduces stress, reduces social withdrawal, and boosts your self-esteem. Examples of aerobic exercise include running, jogging, dancing, walking, hiking, swimming, and playing tennis.
Exercise-related goals don’t have to be intense workout regimens. You can sneak exercise into your day in many ways:
- Walking your dog an extra loop around the neighborhood
- Going to the local rec center and walking around the track while listening to podcasts
- Swimming with friends at a local YMCA
2. Practice Good Sleep Hygiene
It’s far too easy to stay up late watching another episode of your favorite show, but research shows that getting a reasonable amount of sleep each night can have many positive effects on your mental wellness.
Sleep hygiene tips include:
- Going to bed at the same time every night
- Avoid blue lights for 1-2 hours before bed (What’s a blue light? Find out here: Do Warm Lights Help You Sleep Better?)
- Sleep in a cool, dark room
- Spend some time in the sunshine each day as this helps reset your circadian rhythm
3. Pick Up a New Hobby
Hobbies — like knitting, reading, gardening, fishing — are good for your mental health, according to the Australian Government Health Department. You don’t have to be a pro to reap the rewards of a hobby. Just participating in a hobby can boost your self-confidence, promote feelings of relaxation, reduce stress levels, and improve your overall happiness.
Need a few ideas? Here are some common hobbies:
- Sports and exercise
- Fishing
- Gardening (indoor plants count too!)
- Music
- Drawing and painting
- Crafting, including knitting and crocheting
- Baking
- Reading
- Journaling
4. Spend Time in the Great Outdoors
Spending time in nature can also support your mental health. Just 20 minutes spent outside can make a big difference, according to the experts at Harvard.
Looking for activities to do outside? Check out this article to get a few ideas.
5. Seek Help When You Need It
This is perhaps the best resolution of all! Even with all of these resolutions, you might need a little extra support this year, and that’s okay! The best thing you can do for 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 NextStep2MentalHealth. Our team of psychiatrists and therapist are here to help adults, teens, and children.
We’re just a call or click away. Call 502-339-2442 or send us a message to request more information.
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What Is Generalized Anxiety Disorder (GAD)?
Generalized anxiety disorder or GAD is a condition wherein a person displays an excessive, uncontrollable, and sometimes irrational worry about every day…
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How Does Sunlight Improve Your Mental Health?
Do you ever notice how sometimes it just feels good to bask in the sun? Imagine laying on the beach and getting lost in a good book, or simply sitting on your porch soaking up the sun rays. What is it about sunlight that makes you feel lighter? (Pun intended.) The answer is that the sunlight has an impact on your mental health, and in this blog, we’re going to uncover that link.
Sunlight and Serotonin
When you think of the sun, what do you think about? There are many things that could come to mind. The sun:
- Lights up the earth
- Warms the earth
- Allows us to tell time
- Can cause sunburns
- Is pivotal to the growth of plants (hello, photosynthesis!)
The sun also provides plenty of mood-lifting benefits. The sunlight (and the lack of sunlight during the night) trigger certain hormones in your brain. The daily cycles of lightness and darkness help to set your circadian rhythm. Sunlight triggers a specific hormone called serotonin. This hormone is known for elevating your mood, creating calmness, and increasing focus. But what about the darkness? As the light levels decrease throughout the day, the decrease in lighting triggers a different hormone: melatonin. This is the hormone that makes you feel sleepy at the end of the day.
Being exposed to both the light of day and the dark of night helps to set your circadian rhythm. However, if you don’t get enough sun exposure, you could miss out on the boost in serotonin levels from the sun. Low levels of serotonin are associated with a higher risk of seasonal affective disorder. You can learn more about seasonal affective disorder here.
How Sunlight Triggers Serotonin Production
When sunlight enters your eyes, it stimulates the parts of your retina that then cue your brain to produce serotonin. (via PBS)
This is why you’re more likely to experience seasonally-influenced episodes of depression during the winter. However, SAD doesn’t just occur during the winter months. According to the National Alliance on Mental Illness, approximately 1 in 10 people with SAD experience it in reverse, meaning during the warm months of summer.
- Major depression
- Seasonal affective disorder
- Generalized anxiety disorder
- Panic disorder
The sunlight’s benefits extend to children and adults. Try to get out in the sunshine for at least 15 minutes every day.
Tip: Wear sunglasses and sunscreen if you’ll be out for prolonged hours though!
Health Benefits of Sunshine
The sunshine benefits your whole body. Here are a few more ways that the sunshine can promote overall wellness:
Stronger Bones
You’ve probably heard that the sun gives you your daily dose of vitamin D. Specifically, it’s the exposure to the ultraviolet-B radiation that triggers your skin to produce vitamin D.
Without enough vitamin D, you have an increased risk of developing rickets, osteoporosis, or osteomalacia.
Reduced Risk of Certain Cancers
It’s no secret that excessive UV exposure can increase your risk of skin cancer, but the right amount of sunlight can actually reduce your risk of other cancers. According to information published in an article called “Vitamin D and Sunlight: Strategies for Cancer Prevention and Other Health Benefits”, individuals who live in low sunlight areas are more likely to experience certain types of cancer, including prostate cancer, pancreatic cancer, and colon cancer. Interestingly, the article notes that the connection between lack of sunshine and certain cancer was reported as early as 1915!
Healing Certain Skin Conditions
Light therapy, specifically therapy with UV radiation, has been reported by the World Health Organization (WHO) to treat certain skin conditions, including eczema, acne, jaundice, and psoriasis. Some pediatricians even advise parents to let babies soak up sunshine if they are born with mild cases of jaundice.
Improved Sleep
Because the sunlight helps to set your circadian rhythm, getting sunlight in the morning can actually help you sleep better at night. This can help improve your mood, boost mental clarity, and support your immune system.
When the Sun Isn’t Enough
While sunlight supports your mental and physical wellness, sometimes it’s not enough to boost your mood. Depression can have many contributing factors beyond sunlight.
At Next Step, we know how profoundly any mental health condition can impact your life. Our compassionate, non-judgmental team offers a variety of treatments for a range of mental health conditions, including anxiety, depression, PTSD, bipolar, and ADHD.
To reclaim control over your life, call our Louisville, Kentucky office at 502-339-2442. You can also request an appointment online.
Fear and Phobia: What’s the Difference?
A phobia is an aberrant or extreme fear of something. In some cases, the fear is so intense that it interrupts normal activities.
Learn More9 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:
| Your Age | Recommended Hours of Sleep from the NSF | |
|---|---|---|
| Newborn | 0–3 months | 14–17 hours |
| Infant | 4–12 months | 12–16 hours |
| Toddler | 1–2 years | 11–14 hours |
| Preschool | 3–5 years | 10–13 hours |
| Elementary School Age | 6–12 years | 9–12 hours |
| Teen | 13–18 years | 8–10 |
| Adult | 18–60 years | 7–9 hours |
| 61–64 years | 7–9 hours | |
| 65 years and older | 7–8 hours | |
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:
- I am capable and strong.
- Attempting to do X took courage, and I am proud of myself for trying.
- Even though this wasn’t the outcome I anticipated, I learned a lot about myself during this process.
- I am proud of how far I have already come even if I still have a ways to go.
- I can get through this.
- Tomorrow is another opportunity to try again, and I can utilize the lessons I learned from today.
- I will do my best.
- I can’t control what other people say, do, or think, but I can control my thoughts, words, and actions.
- This is an opportunity for me to try a new way to do X.
- 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.
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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. Make Time for Your Favorite Things
Thanksgiving is just one day, but between all the cleaning, cooking, prepping snacks, decorating, it can consume your weekly agenda. This Thanksgiving, allow time for some of your favorite activities. Even it’s just 30 minutes of knitting, working on a new art project, or reading your favorite book — your favorite things can help you feel good. You can also schedule in fun quarantine-safe activities so your household can join in on the fun too. Check out this list of 17 Thanksgiving Day ideas here.
2. Reframe Your Mindset
If you’re missing out on Thanksgiving with your family — because of travel restrictions or work obligations — try to reframe your mindset. Instead of viewing the day as a missed opportunity, try to see your day as a solo staycation, or even as a day of rest and relaxation.
Bottom line: try to look at the day as one of a gained opportunity (for some well-deserved R&R) rather than a loss.
3. Treat Yourself to Your Favorite Foods
You can even reframe what “Thanksgiving Dinner” looks like. You don’t have to recreate your Grandma’s famous roasted turkey if you don’t want. You might prefer spaghetti and meatballs or French toast and bacon — whatever makes your staycation feel complete.
Even if you indulge in a slice of pumpkin pie, don’t skip your veggies! Eating nutrient-dense meals helps to support your mental health. Salmon, chia seeds, walnuts, and avocados are good for your brain too!
4. Stay Active
Exercise is a well-known mood lifter. Here are some ideas to fit a little physical activity into your Thanksgiving schedule:
- Take a walk around the block. Not only does this provide fresh scenery, but you also benefit from the sunshine and fresh air.
- Turn on a dance workout on YouTube and dance your way to a better mood.
- Play fetch with your dog in the yard.
5. Volunteer Your Time
Did you know that volunteering can boost your mood and help fend off the feelings of depression? Studies show that volunteering is a powerful anti-depressant, and even with restrictions this year, you can find ways to volunteer. You might:
- Make cards for a nursing home
- Offer to walk dogs at an animal shelter
- Participate in virtual volunteer opportunities
6. Find Something That Makes You Laugh
Whether you giggle to yourself or let a big guffaw, laughing can be good medicine. According to the experts at Mayo Clinic, laughter can:
- Reduce stress levels
- Stimulate your heart, lungs, and muscles
- Increases endorphin levels in your brain
- Relax you
- Ease tension in your body
That’s not all, though. Laughter can also boost your immune system, improve your mood, and increase your sense of personal satisfaction. Not too shabby! Treat yourself to a funny movie, sit back, and laugh!
7. Connect with Others
- Facetime or Zoom while you eat dinner. It’s not the same as dining in person, but you can still share in the moment.
- Call a friend or family member and “prep” together. Use your headphones and dice, chop, and bake while engaging in friendly conversation.
- Video conference with your extended family and ask everyone to share one thing they are grateful for this year.
8. Start a Gratitude Journal
Keeping a gratitude journal is a great way to lift your mood. 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
Does your child want to journal with you? 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!
9. Listen to Music
Studies have shown that listening to music can lift your mood and reduce the feelings of depression. Music can also lower your levels of stress-related hormones (e.g., cortisol). While Time Magazine reports that “calming music” is subjective, the tracks with a slow tempo, gradual chord progressions, and drawn-out notes have the best relaxing effects.
10. Get Help If You Need It
Even with self-care strategies and Zoom calls to feel connected with friends, sometimes it’s not enough to feel better. If you experience the symptoms of depression or anxiety, don’t brush them off. Anxiety and depression can be treated with therapy, medication, and lifestyle changes. With the right support and strategies, you can feel better.
Here at Next Step 2 Mental Health, we provide comprehensive mental health care for children (and adults too!). Whether you are just experiencing depression/anxiety for the first time this year, or you’ve been struggling a while, we can help. Call 502-339-2442 or send us a message to request more information.
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.
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