Nurturing Mental Health Through New Year's Resolutions

By Megan Allcock, LMFT

As the calendar restarts, many people embark on the journey of setting New Year's resolutions. While common goals often revolve around fitness, career, or personal development, it's crucial not to overlook the importance of mental health in this pursuit of self-improvement.New Year's resolutions are typically associated with tangible, measurable goals. However, taking care of one's mental well-being is equally important, if not more so. 

When setting goals it’s important to be realistic in what you can achieve. Think about the values you hold that can influence your resolution choices. Try to avoid overwhelming yourself with a long list and instead focus on a few key areas that will contribute to a more positive life. Below are a couple of suggestions for mental health goals and resolutions. 

Prioritize Self-Care:

Incorporate self-care practices into your daily routine. Whether it's meditation, deep breathing exercises, or simply taking a break to enjoy a cup of tea, these moments of self-care can significantly contribute to your mental well-being.

Establishing Boundaries:

Learn to say no and set healthy boundaries. Overcommitting and stretching yourself too thin can lead to stress and burnout. By establishing boundaries, you protect your mental and emotional space.

Cultivate Positive Habits:

Integrate habits that promote mental well-being. This could include regular exercise, a balanced diet, and sufficient sleep. These lifestyle factors play a crucial role in maintaining a healthy mind.

Seek Support:

Don't hesitate to reach out to friends, family, or professional support if needed. Discussing your goals and challenges with others can provide valuable insights and emotional support.

Embrace Flexibility:

Life is unpredictable, and setbacks are a natural part of any journey. Embrace flexibility in your resolutions, understanding that adjustments may be necessary. Be kind to yourself and acknowledge progress, no matter how small.

As the year progresses, take time to reflect on your journey. Celebrate your achievements, no matter how minor, and learn from challenges. This reflective process can enhance self-awareness and contribute to a positive mindset.

In the pursuit of New Year's resolutions, let's not forget the importance of nurturing our mental health. A holistic approach to self-improvement encompasses both tangible goals and the well-being of our minds. By incorporating mindful goal setting, prioritizing self-care, and seeking support when needed, we can create a positive and sustainable path toward a healthier, happier life in the coming years.

Lets talk seasonal depression or seasonal affective disorder (SAD)

By Megan Allcock, AMFT

As the seasons change I think there is often a large range of mixed emotions. Excitement for the fall foliage, switching to cozy sweaters and candles, and those crisp mornings. Sadness for the loss of summer nights, perfect beach days and rooftop restaurants. Anxiety for what winter will bring - coldness and darkness. These are just a couple, among many more emotions that come up as we move into the colder months. While there is nothing that can be done about the weather changing, there are some tips and tricks that can be implemented to try and keep that seasonal depression or winter scaries away.

1. Bright light therapy - there are a lot of different options for this, but using artificial light can help your circadian rhythm stay regular. Using this for 20-30 minutes a day can help alleviate some of the symptoms of SAD.

2. Therapy - having someone to talk to during these difficult months can help alleviate some of the depressive symptoms you may experience.

3. Socialize regularly - the cold weather can make us not want to go out, so maybe plan to have a night in with some friends. Try planning something social at least once a week, even if it is just a facetime with a friend to catch up and hold yourself accountable.

4. Move your body - exercise has been shown to help alleviate symptoms of depression and improve mood overall. If you can’t exercise outside due to weather try joining a gym, borrowing a friend’s peloton, or even lifting some weights at home - there are a lot of free online classes available now.

5. Get enough vitamin D - this is something we get naturally from the sun in the Summer, but the winter months it is harder for our bodies to get enough of. Consider booking a trip somewhere tropical or talk to your doctor about adding a supplement to your daily routine. Either way, make sure you are getting enough!

Try to get ahead of the winter blues this year and make a plan for how to combat any symptoms you know you usually experience.

Let’s Talk about it: Post Traumatic Stress Disorder (PTSD)

By Rachel D. Miller, LMFT

June is PTSD Awareness Month. While PTSD is most commonly connected to combat soldiers and veterans, it can also develop in first responders, survivors of domestic violence (abusive relationships), childhood, and sexual trauma, and natural disasters. Truthfully, any traumatic event can result in PTSD.

What is PTSD?

Post-Traumatic Stress Disorder, according to the National Center on PTSD, is a “mental health problem that some people develop after experiencing or witnessing a life-threatening event.”

Who might experience PTSD?

Anyone at any age can develop PTSD. It is more likely when a traumatic event is intense, occurs over a longer period of time, or the individual is injured in the event. Factors such as gender, age, level of social support, and previous experiences of trauma impact whether or not a person develops PTSD.

What are the symptoms of PTSD?

Symptoms may present within a month or so of the event or can develop years later. It can be short lived or be more of a chronic condition. Here are some of the common symptoms from the National Institute of Mental Health (NIMH):

• Re-experiencing the trauma via flashbacks, nightmares, or frightening thoughts which disrupt sleep and daily routines. Symptoms can start from your own thoughts and feelings or from reminders of the event such as sords, objects, or similar situations.

• Avoidance such as:

o Staying away from places, events, or objects that are reminders of the traumatic experience

o Avoiding thoughts or feelings related to the traumatic event

• Reactivity or hyperarousal:

o Being easily startled

o Feeling tense or “on edge”

o Having difficulty sleeping

o Having angry outbursts

These symptoms are typically constant, rather than triggered by reminders of the event, have you feeling stressed and angry, and may make it hard to do daily tasks.

• Changes in mood and cognition challenges such as:

o Trouble clearly remembering the event

o Negative thoughts about oneself or the world

o Loss of interest in enjoyable activities

o Distorted feeling like guilt or blame

If the symptoms last more than a month, seriously affect your ability to function, and are not due to substance use, medical illness, or anything except the event itself, you might have PTSD. Symptoms in children may look different, be sure to check with your child’s doctor or mental health care practitioner, if you have concerns.

Trauma focused psychotherapies recommended for PTSD:

• Eye Movement desensitization and Reprocessing (EMDR)

• Trauma-focused cognitive behavioral therapy (TD-CBT)

• Prolonged Exposure (PE)

Even if you are not experiencing all of the PTSD symptoms, it can still be helpful to have a therapist support you in processing your trauma. Please reach out to our office or utilize any of the resource below.

Resources if you or someone you love has PTSD:

• The National Center for PTSD

• The National Alliance on Mental Health (NAMI)

• Sidran Institute