When asked, Most individuals find themselves locked in the ‘mad, sad, glad’ triad and really struggle to identify and feel many other feelings. Take a moment now & think to yourself, What am I feeling? When was the last time you really sat to think about how you were feeling & how those feelings occurred in your body.

See the feelings wheel: The Emotion Wheel: What It Is and How to Use It (positivepsychology.com)

The Tao of Fully Feeling incorporates reclaiming our feelings by focusing on ourselves & what we have control over. It also allows us to center ourselves in the fullness & richness of our feelings without numbing. It can often be a long journey back to our own feelings but the value is tremendous. We can help guide you here at STA. There are many things that block our ability to feel; being too busy, substances, over eating, compulsively worrying about others problems, etc.. Sound familiar?

We often get stuck in ‘fight or flight’ instead of living in a fully mindful place. We get trapped in blame and the hustle & bustle of keeping up with everyone else instead of taking time to fall into mindfulness practices such as yoga, meditation, journaling, recovery meetings, walking in nature. When we are not able to sit fully in our feelings, We are also unable to set boundaries, communicate our truth to others and also to fully live in the vessel of our bodies.

If you’d like to read more, please find the attached article: Pete Walker, M.A. Psychotherapy (pete-walker.com)

If you or someone you know is looking to learn about feeling more fully, please reach out today. We have many individual & group therapists and we look forward to helping you!

The post What is the “Tao of Fully feeling”? first appeared on Specialized Therapy.

The post What is the “Tao of Fully feeling”? appeared first on Specialized Therapy.

“How can I support my loved one’s recovery?” is a question often asked by many people. Do you or someone you know have a partner or loved one who recently received help for their struggle with substance use? That’s fantastic! However, that is only the first step in the process. Many people think when someone enters a treatment center, whether that be Detox, Rehab, IOP, or Outpatient that eventually their addiction will be ‘cured’, not realizing the lifelong effects of Addiction and subsequent recovery. Much like other ‘diseases’, Addiction is progressive & can be fatal if it is not treated and monitored. It impacts the person emotionally, physically, psychologically & mentally, and socially, so much so that it is often described as a ‘family disease’. In addition to the significant amount of work the substance user will have to put in to get & maintain sobriety, The ‘family disease’ implies that it affects everyone & their quality of life, requiring support & changes on the part of everyone in relation to the substance user.

Family members often find this frustrating because they have already been put out & impacted by their loved one’s using and now they have to make changes too?! Although it seems unfair, it is true if they want their partner & or loved one’s to have the best chance of prolonged abstinence. So, where are the family members supposed to begin? This brings me to the main question people ask, “How can I support my loved one’s recovery?”

Here are some ways to provide support: 

1. Learn about the disease of addiction, trauma, etc. There is a lot of ‘quit lit‘ (books, websites, youtube videos, etc)
2. Support their attendance at meetings & therapy and the time commitment they will have to make to their recovery process 
3. Consider attending your own support group (Alanon, Naranon, CODA) & therapy to process your own emotions associated with their recovery and to learn about codependency/enabling patterns
4. Inquire about their boundaries in social situations, ie: How do they feel about you drinking? Are they telling people about their recovery?
5. Discuss accountability & how you two will manage relapses if they happen
6. Ask how they want to celebrate recovery anniversaries & if they would like you to participate
7. Understand it is a lifelong process & that they will have cravings and triggers

If you’ve identified with anything you’ve read in this blog & would like additional support, please reach out for help today at 1-201-488-6678 or visiting specializedtherapy.com. We look forward to hearing from you! 

The post How can I support my loved one’s recovery? first appeared on Specialized Therapy.

The post How can I support my loved one’s recovery? appeared first on Specialized Therapy.

The Food and Drug Administration and World Health Organization have classified heavy metals as toxic to human health because they interfere with normal physiologic function and cause an increased risk for cancer, dementia, neurotoxicity, kidney disease, liver disease, insomnia, emotional instability, depression, and in high enough doses, death (2,3,4).

Babies and children are even more susceptible to the dangerous health consequences of toxic heavy metal exposure because they are growing and developing at a rapid rate. Even low levels of toxic heavy metal exposure are linked to irreversible brain and developmental damage (1).  Research has shown that heavy metal exposure can cause a permanently reduced IQ and an increased risk for criminal and withdrawn behavior in children (1,5).

In November 2019, government officials requested internal documents from seven of the largest baby food and infant formula manufacturers in the U.S. based on studies that found high levels of toxic heavy metals in their finished products (6,7).

The brands under investigation included:

• Nurture, Inc. (makes Happy Family Organic and HappyBABY baby food)
• Beech-Nut Nutrition Company
• Hain Celestial Group (makes Earth’s Best Organic baby food)
• Gerber
• Campbell’s Soup (which makes Plum Organics baby food)
• Walmart (Parent’s choice)
• Sprout Foods, Inc. (Sprout Organic Foods)

Only four of the seven companies in question agreed to cooperate with the investigation (Nurture, Beech-Nut, Hain, Gerber) raising concern that the non-responders may have even higher levels of toxic heavy metals than their competitors.

All responding companies had arsenic, lead, and cadmium present in their baby food. Not all companies tested for mercury, but the ones that did had exceedingly high levels. On top of that, reports showed up to 91 times the arsenic level, 177 times the lead level, 69 times the cadmium level, and 5 times the mercury level allowed under existing regulations by the FDA and EPA.

How does something like this happen? Present-day industrialized food manufacturing processes raise the risk for heavy metal contamination in our food supply (including baby food!) through mechanical processing by means of heavy machinery or leakage from packaging materials (6).

What can you do to protect your child from heavy metal exposure in their baby food? Make your own! Making your own baby food is the best way to have control over your child’s exposure to heavy metals as well as know exactly what is going into their food from start to finish. Steaming fresh, organic fruits and vegetables (ex: apples, bananas, pears, peaches, sweet potatoes, carrots, peas) will retain nutrient quality and composition better than boiling. Puree cooked fruits and veggies with a small amount of water or breast milk until smooth and serve. Don’t add sugar, syrups, or artificial flavorings as these can be harmful to your child’s growth and development as well. Instead, try using cinnamon or mix in pureed sweeter fruits like apples or pears.

If you don’t have the time to make your baby’s food research baby food brands and infant formula that test for the presence of heavy metals, like Cerebelly.

Tune into our next newsletter for part 2 of “Raising awareness: the dangerous truth behind the toxins present in our food supply”.

Click here to sign up for the newsletter if you haven’t already!

1. https://oversight.house.gov/sites/democrats.oversight.house.gov/files/2021-02-04%20ECP%20Baby%20Food%20Staff%20Report.pdf
2. https://rarediseases.info.nih.gov/diseases/6577/heavy-metal-poisoning#ref_13375
3. Jan AT, Azam M, Siddiqui K, Ali A, Choi I, Haq QM. Heavy Metals and Human Health: Mechanistic Insight into Toxicity and Counter Defense System of Antioxidants. Int J Mol Sci. 2015;16(12):29592-29630. Published 2015 Dec 10. doi:10.3390/ijms161226183
4. https://www.fda.gov/food/chemicals-metals-pesticides-food/metals-and-your-food
5. Pan S, Lin L, Zeng F, et al. Effects of lead, cadmium, arsenic, and mercury co-exposure on children’s intelligence quotient in an industrialized area of southern China. Environ Pollut. 2018;235:47-54. doi:10.1016/j.envpol.2017.12.044
6. Vella C, Attard E. Consumption of Minerals, Toxic Metals and Hydroxymethylfurfural: Analysis of Infant Foods and Formulae. Toxics. 2019;7(2):33. Published 2019 Jun 8. doi:10.3390/toxics7020033
7. Gardener H, Bowen J, Callan SP. Lead and cadmium contamination in a large sample of United States infant formulas and baby foods. Sci Total Environ. 2019;651(Pt 1):822-827. doi:10.1016/j.scitotenv.2018.09.026

The post Toxic Heavy Metals in Baby Food – What To Do! first appeared on Specialized Therapy.

The post Toxic Heavy Metals in Baby Food – What To Do! appeared first on Specialized Therapy.

Due to the COVID pandemic, A lot of us are still working from home. This has both positive and negative attributes. Current clients report that it’s nice to reduce the commute time and the stress of traffic while others report that they miss the down-regulation & alone time to separate work from home life.  Some like being able to dress down more often while others struggle with being motivated without having the dress code and structure of a work setting. Lastly, many reports that it’s nice to not have the pressure to interact all day while others found work to be one of their primary forms of connection which they miss.  Needless to say, it’s a mixed experience for most individuals. Take a moment now to think about your work/life balance is affecting you. As a society, it’s clear We are struggling with finding the balance in this ‘new normal’, which leads me to one of the most important therapeutic questions in regards to this topic, Are we working from home or living at work?

This lack of boundaries between home & work is causing people to experience loss of identity, a significant increase in the amount of hours worked and loss of work/life balance, and significant amounts of anxiety & stress in addition to the multitude of other stressors we already experience on a daily basis.

So, What’s the first step towards healing? 

Fear & Anxiety are inevitable in times of crisis, as they naturally respond in a trauma situation (which a pandemic qualifies as trauma), however, now We are in collective grief. All parallel processing & struggle simultaneously. We also live in a time where overdoing is viewed as a status symbol & how busy we are is something we humble brag about.. but it’s important to remember. It’s not a contest and that our journey is ours.

The first is to recognize what your body is trying to tell you and listening to the stress & anxiety cues. Stress is our body’s way of responding to any sort of external threat of danger (whether real or imagined), which most of us would call the fight or flight response, and generally alleviates after the ‘stressors’ have passed. Anxiety, however, is our internal reaction to feeling ‘stressed’, which for most people starts with Anticipatory Anxiety; Anxious about being Anxious. It’s a pervasive feeling of not being safe emotionally & manifests in physical symptoms. Stress, however, is often categorized by Loneliness, Insecurity, Loss of Concentration & Memory, worried & panicked thinking, restless/keyed up and edgy, avoiding others, fatigue & difficulty sleeping, eating issues- over or under eating, teary/mood swings, obsessiveness with working & routine, compulsive behaviors/overdoing it, fear of silence/the quiet.

What can I do about my stressors relating to the work, COVID, Childcare situation and ultimately find balance? 

1. 1. Focus on what you can control
   2. Let go of comparing your COVID experience to others (‘Living their best life’, etc), although we may not have all caught COVID physically, we almost all caught it emotionally & it’s very challenging to carry the weight of collective grief around.
   3. Reduce catastrophizing & focus on what you can control and Stay in the moment
   4. ‘Thought Stopping’ by identifying irrational thinking
   5. Tolerating Distress & Ambiguity through Radical Acceptance

How can I take better care of myself during this time? 

Establish a self-care plan:

1. 1. Assess current ‘coping skills’ you’re using (ie: overeating, drinking, isolation, phone, etc.
      1. Community—essential to have a strong support system
      2. Eating
      3. Sleeping
      4. Exercising?
   2. Starting the day off right with a strong morning routine and following that throughout the day:
      1. Meditating (Visualizing things going well & you handling the day with ease), Reading, Journaling, Exercising, Praying—- Limiting social media & TV
      2. Midday mantras (“I will not scare myself by repetitively examining details over and over”), eating healthy and a wind-down routine at night time that is nourishing & not just binge renewing

If you or someone you know is struggling with the boundaries regarding living at work vs. working from home and is experiencing stress & anxiety as a result, please reach out to us today or visit our website or call 201-488-6678. We look forward to working with you!

The post Working from home or Living at work? first appeared on Specialized Therapy.

The post Working from home or Living at work? appeared first on Specialized Therapy.

When we’re faced with unprecedented challenges, it causes us to lose motivation and retread back to our old ways, making it difficult to follow through on our resolutions year-round. A perfect example is this past year with the coronavirus pandemic, a challenge we’ve never faced before! As a collective, 2020 started off with the best of intentions, but unbeknownst to us- a global catastrophe stripped us from all inspiration and granted some of us permission to slip back into our old habits to find safety and comfortability during such an unprecedented time.

Nevertheless, New Year’s resolutions have the best of intentions, they’re a stimulus for growth, turning over a new leaf, leveling up to become a better version of ourselves. Despite naysayers that proclaim New Year’s resolutions are meant to be broken, there is evidence that shows resolutions have the potential to be a successful tool¹ as a new beginning, a chance to start over, an opportunity to embark on a new journey that supports overall physical and mental health and well-being.

Research has shown that New Year’s resolutions that are restriction and avoidance-oriented are far less successful than those that are approach-oriented¹. This is probably why dieting, weight loss, and detox programs are unsuccessful and tend to lead to rebound weight gain and a disordered relationship with food, diet, and exercise.

Instead, focus on making SMART goals this year! SMART goals are specific, measurable, action-oriented, realistic, and time-lined. SMART goals are designed for success by making small, approachable short-term goals instead of BIG, overwhelming end-stage goals. Tackling one small goal at a time builds confidence which is foundational for success.

Having trouble knowing where to begin? Here are some SMART goals that benefit everybody!

Lower your sugar intake:

Sugar is a naturally occurring energy source found in carbohydrates derived from fruits, vegetables, and whole grains. However, the sugar in our food supply today is much different than what it was over a hundred years ago. Since the early 20^th century, sugar consumption has increased dramatically due to the industrialization of food which has allowed sugar to be easily added to processed foods and beverages in its highly caloric, refined form. Now, refined sugar is ubiquitous in our food supply and is found in almost every packaged and processed food (i.e., cookies, cakes, pretzels, pies, pastries, cupcakes, muffins, crackers, chips, white bread) and convenience food (take-out, fast food, convenience store/gas station food). It’s also added to canned foods, bread, cereals, yogurts, and seemingly healthy granola bars and juices.

It is no coincidence that with the increase in sugar consumption from low-quality, nutrient-poor ultra-processed foods has come with an accompanying increase in chronic diseases like type 2 diabetes, obesity, depression, anxiety, IBS, metabolic syndrome, cancer, Alzheimer’s, non-alcoholic fatty liver disease, high blood pressure, heart disease², and the list goes on…

Sugar comes in many forms and goes by many different names. Artificial sweeteners are no better for our long-term metabolic health as an alternative to refined sugars. In fact, these stand-in sugar substitutes have actually proven to cause more harm than good by negatively altering insulin sensitivity and raising the risk for other health conditions like cancer³.

Some helpful tips for lowering your sugar intake:

1. Increase consumption of high-quality fats

Examples- extra virgin olive oil, avocado, avocado oil, grass-fed organic animal products (meat, dairy), ghee, raw nuts, and seeds.

2. Increase consumption of high-quality protein

Examples- organic, pasture-raised, non-GMO poultry and grass-fed beef; organic, non-GMO plant-based proteins like tofu, tempeh.

3. Increase consumption of fiber in the form of fruits, vegetables, whole grains, sprouted beans and legumes

Examples- berries, apples, pears, cherries, broccoli, cauliflower, leafy green vegetables, onions, and garlic; oats, quinoa, brown rice, teff; sprouted lentils

4. Decrease alcohol consumption

Do it the SMART way:

Small- Start with one or more of the above interventions and once you feel comfortable and confident doing that, add another.

Measurable- Keep a journal and write down how you feel eating less refined sugar and drinking less alcohol. At first, it may be a challenge- and that’s to be expected! Write down everything you’re feeling. Refer back to the journal when experiencing difficulties staying on course, this will remind you of the progress you’ve made, how far you’ve come, and inspire you to keep going.

Attainable- Make a grocery list of whole foods before going shopping and stick to the items on the list! For whole foods recipe inspiration, click here to explore our Specialized Therapy Associates Pinterest board!

Realistic- You don’t have to cut out all sugar at once unless otherwise directed by your doctor. Instead, focus on cutting out one or two major sources of refined sugar in your diet- like soda, sweetened beverages, fast food, or go-to snacks like chips, pretzels, or desserts. Then, after you successfully do so, proceed to cut out more and more sources of refined sugar and carbohydrates in your diet.

Time-line- Give yourself a few days to adjust to cutting out the major culprits of refined sugar in your diet. After you’ve successfully done so, remove more sources of refined sugar. Aim for complete removal of refined sugar in your diet and elimination of highly processed foods in a timeline of 3 to 6 months.

Increase physical activity & movement

There is no question that physical activity plays a major role in the status of our metabolic health. The sedentary lifestyle of Americans in the 21^st century has come with innumerable health consequences. We know that physical activity helps with weight maintenance and weight loss, increases insulin sensitivity, lowers our risk for heart attack and stroke, cancer, diabetes, cognitive decline, polycystic ovary syndrome, depression, anxiety, osteopenia, sarcopenia, and osteoporosis⁴. To date, we know that physical activity is one of the most critical means of disease prevention, and yet, we still struggle with making time for it in our fast-moving lifestyle.

Exercise, by definition, is planned, structured, and intentional movement with the objective of achieving a fitness-oriented goal or maintaining physical fitness⁵. For some, exercise can be an incredible outlet for stress and boosting mood and energy levels. If that’s you, great! Aim for achieving 30 to 60 minutes of light to moderate-intensity exercise in the form of aerobic exercise (i.e., brisk walking, jogging, cycling, Pilates) or strength training (weightlifting, kettlebell squats, dumbbell training, etc.) every day.

For others, structured exercise can be a daunting, mundane, and dreaded task that we force ourselves into with the hope of gaining some sort of health benefit. If that sounds more like you, you’re not alone! Regimented exercise is not the only kind of movement we benefit from.

We also benefit from physical activity, a different form of exercise because it can be either structured or unstructured and typically consists of activities you enjoy while still reaping the metabolic health benefits. Structured physical activity may look like walking, riding your biking, hiking, swimming, dancing, yoga, or rollerblading. Examples of unstructured physical activity consists of activities that coincide with daily living such as playing with your children, cleaning the house, gardening, folding laundry, grocery shopping, washing dishes, walking your kids to school, taking the stairs⁵, etc. These types of unstructured physical activity and movement add up and result in increased calorie expenditure which may lead to weight loss over time.

Note: Please consult your physician or health care practitioner before starting any new exercise regimen to ensure it is appropriate for you.

Here are some helpful tips for increasing your physical activity:

1. Take the stairs instead of the elevator.
2. Go for walks on your lunch break or take time to stretch in between meetings.
3. Have a dance party in the morning while you’re getting ready for your day.
4. Stand up while folding laundry or doing desk work.
5. Clean daily- washing windows, vacuuming, mopping.
6. Do some form of pushups, squats, jumping jacks, or walking in place while watching TV.

Do it the SMART way:

Small- If you’re not an exercise buff, start incorporating small bits of movement a few times a week and work yourself up to incorporating movement into your daily routine.

Measurable- Write down the exercise or structured/unstructured physical activity you do and use a tracking app like myfitnesspal to look up how many calories you’re burning while doing so and log it in a journal.

Attainable- If engaging in a structured exercise routine, start with light workouts 15-20 minutes a day, and gradually work your way up to longer time and intensity. If you’re trying to increase your daily movement, start with performing one of the abovementioned activities for 5-10 minutes when you have moments of downtime throughout the day.

Realistic- Don’t feel the need to make any drastic changes to your daily routine to incorporate rigorous exercise and physical activity. Start slow and gradually increase duration and intensity once your body adjusts. This will help avoid burnout.

Timeline- Aim for goals that are suitable for you and your lifestyle. There’s no rush to meet any fitness deadlines unless otherwise specified by a doctor, or yourself. Instead, focus on enjoying the movement you do incorporate into your routine to make sure its sustainable.

Note: Please consult your physician or health care practitioner before starting any new exercise regimen to ensure it is appropriate for you.

Be more mindful

Mindfulness is about paying attention in the present moment, on purpose, without judgment. Mindfulness means being able to bring direct, open-hearted awareness to what you are doing while you are doing it. Practicing mindfulness helps you tune into what is going on in your mind by bringing awareness to your thoughts and emotions as well as your body by paying attention to any internal or external physical sensations. Mindfulness can be practiced in a variety of ways- meditation, breathwork, walking in nature, exercise, physical activity and movement, cooking, eating, everyday tasks like laundry, cleaning, or even making your bed. There are countless moments throughout the day where one can practice mindfulness- ironically enough, you just have to pay attention to when those moments present themselves.

Mindfulness encourages curiosity and compassion for individuals and their environment. the evidence is clear that incorporating mindfulness into your lifestyle has a profound impact on our experience as human beings by tapping into a transcendental, restful state that beneficially alters our physiology thus improving quality of life. Practicing mindfulness has been linked to decreased anxiety, stress, depression, mood balance and regulation, emotional reactivity⁶ aging, improved immune function⁷, chronic pain management^8,9, and better sleep¹⁰

Tip for increasing mindfulness:

1. Go for a walk outside, pay attention to your surroundings. The way the air smells and feels on your skin, the sounds of the wildlife or cars passing by, the color of the foliage, how your feet make contact with the earth with every step.
2. Be present while eating by paying attention to the way food tastes, think about where it came from, the journey it took to make its way onto your plate, what senses its satisfying, the texture, smell, and sound it makes while chewing.
3. Practice mindful breathing. Take deep breaths and pay attention to how your belly rises and falls with each breath. Feel your chest expand with air and release entirely.

Mindfulness is a personal journey, there’s no right or wrong way of practicing it. Simply, try and pay attention to the routine motions of your life and practice gratitude for being alive rather than simply existing.

You can implement the abovementioned New Year’s resolutions by yourself, but research has shown that working in groups of people with the same or similar goals yields higher success rates and longer-lasting behavior change¹¹. Working in a group setting also provides a means of accountability and support when facing challenges to keep you on track with integrating new habits in order to reach your goals. Call 201-488-6678 to take advance of new groups Specialized Therapy Associated is offering this January!

Did you know we have a Board Certified Health and Wellness Coach on staff? If you would like personalized support and guidance on how to implement any of the above suggestions, please call Specialized Therapy Associates at 201-488-6678 to schedule your complimentary consultation. Our Health Coach, Anna Sandbank, LCSW, INHC, NBC-HWC will speak with you to learn more about your goals, and how she can support you to make them a reality in 2021.

By Taylor Groff, MS, Functional Nutritionist

About the Author:

Taylor Groff is a functional nutritionist that specializes in using evidence-based nutrition and food as medicine to treat the root cause of any illness- physical, emotional, and/or metabolic- that affects our ability to live a happy, healthy, and fulfilled life. Taylor helps move individuals into a state of optimal health by providing the tools and resources necessary to make informed health choices through teaching basic nutrition principles and providing personalized nutrition plans. Taylor focuses on the client as an individual with their own genetic uniqueness, health history, lifestyle, and cultural influences, and designs a food plan that is personal to them based on their health needs to ensure compliance for sustainable success.

Taylor has her M.S. in Human Nutrition and Functional Medicine from the University of Western States and her B.S. in Biological Sciences from Rowan University. She enjoys being outside in nature, going for hikes with her dog, and cooking healthy recipes. Taylor works alongside our Board Certified health coach, Anna Sandbank, designing personalized nutrition plans for clients.

References:

1. Oscarsson M, Carlbring P, Andersson G, Rozental A. A large-scale experiment on New Year’s resolutions: Approach-oriented goals are more successful than avoidance-oriented goals. PLoS One. 2020;15(12):e0234097. Published 2020 Dec 9. doi:10.1371/journal.pone.0234097
2. Stanhope KL. Sugar consumption, metabolic disease, and obesity: The state of the controversy. Crit Rev Clin Lab Sci. 2016;53(1):52-67. doi:10.3109/10408363.2015.1084990
3. Purohit V, Mishra S. The truth about artificial sweeteners – Are they good for diabetics?. Indian Heart J. 2018;70(1):197-199. doi:10.1016/j.ihj.2018.01.020
4. Booth FW, Roberts CK, Laye MJ. Lack of exercise is a major cause of chronic diseases. Compr Physiol. 2012;2(2):1143-1211. doi:10.1002/cphy.c110025
5. Ceria-Ulep CD, Tse AM, Serafica RC. Defining exercise in contrast to physical activity. Issues Ment Health Nurs. 2011;32(7):476-478. doi:10.3109/01612840.2010.525692
6. Keng SL, Smoski MJ, Robins CJ. Effects of mindfulness on psychological health: a review of empirical studies. Clin Psychol Rev. 2011;31(6):1041-1056. doi:10.1016/j.cpr.2011.04.006
7. Black DS, Slavich GM. Mindfulness meditation and the immune system: a systematic review of randomized controlled trials. Ann N Y Acad Sci. 2016;1373(1):13-24. doi:10.1111/nyas.12998
8. Hilton L, Hempel S, Ewing BA, et al. Mindfulness Meditation for Chronic Pain: Systematic Review and Meta-analysis. Ann Behav Med. 2017;51(2):199-213. doi:10.1007/s12160-016-9844-2
9. Banth S, Ardebil MD. Effectiveness of mindfulness meditation on pain and quality of life of patients with chronic low back pain. Int J Yoga. 2015;8(2):128-133. doi:10.4103/0973-6131.158476
10. Black DS, O’Reilly GA, Olmstead R, Breen EC, Irwin MR. Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: a randomized clinical trial. JAMA Intern Med. 2015;175(4):494-501. doi:10.1001/jamainternmed.2014.8081
11. Paul-Ebhohimhen V, Avenell A. A systematic review of the effectiveness of group versus individual treatments for adult obesity. Obes Facts. 2009;2(1):17-24. doi:10.1159/000186144

The post Keeping New Year’s Resolutions first appeared on Specialized Therapy.

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The holiday season undoubtedly has an impact on the mental health of adolescent and adult populations. There is a U-shaped curve that happens in psychotic episodes and psychiatric emergency room hospitalizations during the Christmas season¹. Cases of psychotic episodes and emergency room hospitalization for self-harm behavior and suicide attempts actually decreases during the weeks leading up to the holidays¹– a testament to the unadulterated joy that humanity shares in the weeks between Thanksgiving and the New Year. However, there is a subsequent rise in patients admitted to the hospital for psychiatric events of similar magnitude directly following the holiday season. This shows that the holidays have a protective effect on psychological well-being. However, this protective effect is merely an outward illusion of cheer and joyousness projected onto our inner selves, a temporary state that disappears once the holiday season is over. After the holidays, there is a well-documented rebound effect that shows increased psychological sequelae and hospitalizations in susceptible people. This raises concern for people already at risk for self-harm and suicidal behavior prior to the weeks leading up to the holiday season.¹ Mental health practitioners should be aware of this spike in cases and intervene with coping mechanisms for patients to bypass the holiday-season-high comedown.

Although psychiatric events and hospitalizations for self-harm and suicide are low during the holidays, cases of depression are still present and sometimes even higher, especially in those that don’t have close relationships with friends or family members¹. These individuals may feel as though they are “missing out” or that everybody around them is having a good time engaging in loving relationships except for them. This is simply not true, but the individual’s perception of the holiday season can send them into spiraling feelings of loneliness and solitude. For this reason, an individual that spends the holiday season by themself should focus on increasing their self-care routine through activities that bring them joy, getting enough sleep, healthy eating, mindful walking, yoga, meditation, exercise, and practicing gratitude^1,2.

With the anxiety and worry that surrounds the holiday season, it is no doubt that alcohol intake increases during this time. Whether it’s to relax or calm the anxiety that comes with being around family, alcohol is often the substance of choice to dim the stressors that accompany the holiday. This is noteworthy because the number of alcohol-related deaths increases during the holiday season.¹ In addition, drinking an excess on a particular occasion, especially for someone that rarely drinks, can trigger cardiac abnormalities. This is so common around the holiday season that it actually coined the term, “holiday heart syndrome”². For this reason, responsible drinking should be advised, and a means of transportation should be pre-determined before the events of the day(s).

Instead of indulging in alcohol, consider having true and authentic conversations with your family members. Catch up with one another, connect, stay present, share a laugh, or shed a tear together. Now more than ever we need to hold space for the ones that we love most, free of judgment especially at the end of such a difficult year.

If you would like more guidance on how to beat the stress of the holidays, please contact Specialized Therapy Associates at (201)-488-6678 to make an appointment. You can also visit us online at Specialized Therapy.

By Taylor Groff, MS Functional Nutritionist

References:

1. Sansone RA, Sansone LA. The Christmas effect on psychopathology. Innov Clin Neurosci. 2011;8(12):10-13.
2. Lushniak BD. Surgeon general’s perspectives. Public Health Rep. 2013;128(6):434-435. doi:10.1177/003335491312800602

The post The Holiday Blues: What you can do to fight them first appeared on Specialized Therapy.

The post The Holiday Blues: What you can do to fight them appeared first on Specialized Therapy.

The impact the COVID-19 pandemic is having on emotional and psychological well-being is staggering.  This is certainly a stressful and uncertain time affecting our livelihood and well-being.  According to Mental Health America, there has been a 12 percent increase in cases of anxiety alone.   Additionally, American’s are experiencing greater rates of fear, depression, and isolation well above the historical norm.  During times of significant stress, it is not uncommon for our self-care to take a backseat to other priorities seemingly more important.  We spend so much energy ensuring the welfare of others, and taking care of ourselves becomes a challenging undertaking.  The truth is that we cannot truly help others until we take better care of ourselves.  Self-care during COVID-19 can make all the difference in protecting ourselves from the ill effects of chronic stress.

Physical Self-Care

1. Ensure you are eating regularly
2. Engage in physical exercise and joyful movement
3. Wear clothes you feel comfortable and confident in
4. Get plenty of rest and sleep

Emotional and Psychological Self-Care

1. Learn new things unrelated to school or work
2. Do something comforting and relaxing
3. Find reasons to laugh
4. Participate in existing or new hobbies

Social Self-Care

1. Stay connected with close family and friends
2. Call or write to family or friends who are far away
3. Spend quality time with your significant other
4. Ask others for help when you need it

There is no doubt we are all living in very stressful and uncertain times right now.  Stress can very quickly impact your mood, sleep, eating patterns, and lead to substance abuse.  If you or someone close to you is struggling with their self-care during COVID-19, please don’t hesitate to ask for help.  We are here for you!  Please call Specialized Therapy Associates at 201-488-6678 or visit our website at Specializedtherapy.com.

The post Self-Care During COVID-19 first appeared on Specialized Therapy.

The post Self-Care During COVID-19 appeared first on Specialized Therapy.

Sobriety is an ongoing process that requires a daily commitment to recovery goals. Those in recovery know that it is essential to have a strong support system to maintain sobriety. This is especially true for those who are in early recovery. Other factors that help individuals in recovery include having daily structure and positive routines. Due to the COVID-19 pandemic, and subsequent quarantine, social connections, and daily routines have been interrupted. When daily structure changes and there are increases in stress and anxiety, there are higher risks for relapse. Here are some tips to help you succeed in your sobriety during this challenging time.

Tips for Sobriety

(1) Utilize online recovery resources. Although in-person support groups and 12-step meetings have been put on hold, there are a variety of online resources, including:

1. 1. Alcoholics Anonymous
   2. Narcotics Anonymous 
   3. SMART Recovery
   4. In The Rooms: Global Recovery Community
   5. Recovery Dharma

(2) Stay connected with your support network. Choose a time every day to check-in with your sponsor, sober support, or a supportive friend or family member. Connecting with someone who supports you, even if only for a few minutes, can help you feel connected with others. Even if you are struggling and you don’t want to share that with a friend or family member, reach out anyway. Having a sense of connection is very beneficial, and talking with someone else (about anything at all) provides a positive distraction and a way to reduce urges or thoughts to use substances.

(3) Develop daily routines and have a sense of structure. Make a list of 2 or 3 goals for yourself each day. Then, make a list of 3 or 4 tasks that will help you accomplish each goal. Next, assign a time to each task during the day. Having a plan for the day will help you remain focused and feel productive. Don’t forget to incorporate enjoyable hobbies into your daily schedule as well, such as taking a walk, playing with a pet, dancing in your living room, or watching a favorite TV show.

(4) Practice Mindfulness. This involves focusing on one thing at a time, or one day at a time. Bring your awareness into the here-and-now. There are several free mindfulness and guided meditation apps that you can search for in your app store.

• Use your senses to focus on the present. Look around you and identify three objects and what color they are. Name one thing you can see, hear, touch, smell, and taste. Dig your heels into the floor and think about how that feels in your body.
• Focus on your breath. Breathe in while counting to 4, and take a slow breath out while counting to 6 or 8.
• Engage in a Progressive Muscle Relaxation exercise.

Getting Help

(5) Seek additional help and support from a professional during this time.

If you or someone you know is struggling with substance abuse and maintaining sobriety, reach out for help with a professional. You don’t have to go through it alone. Specialized Therapy Associates is currently providing telehealth services including sessions that can be held over the phone or through confidential video conference sessions. We can work with you to make sure you can work with a professional who best meets your needs. Please contact our intake office for scheduling and more information at (201)-488-6678. We look forward to helping you today.

The post Tips for Sobriety During Quarantine first appeared on Specialized Therapy.

The post Tips for Sobriety During Quarantine appeared first on Specialized Therapy.

1. Eat:

Eating a healthy diet is not about strict limitations, staying unrealistically thin, or depriving yourself of the foods you love. Eating is adding nutritional foods to your diet, like fruits, vegetables, healthy lean meats, grains, etc.  But it’s not going overboard with clean eating.  Rather, it’s about feeling great, having more energy, improving your health, and boosting your mood.  Eating is to nourish in order to flourish as you deal with your day to day stressors. You cannot reach your goals if you cannot meet your biological needs.

2. Pray/Mediation:

Prayer and meditation allow us to speak directly with ourselves or our higher power and the use of conflict resolution with our own chain of events.  In other words, it can be the source of our well-being, mental, emotional, and physical health.

3. Love:

Love is one of the most profound emotions and universal language is known to us as humans. However, the greatest love one can have is self-love.  How have you been loving yourself?  It’s utterly important to take care of yourself whether it is emotional or physical. Simple ways of doing this could include self- soothing activities like yoga, physical exercise, dance,  listening to music, reading, etc.  But sometimes this could be difficult.  And one other way of self-love is seeking professional help.

If you or a  loved one could benefit from seeing a therapist to aid in reaching your goals, please feel free to reach out to Specialized Therapy Associates at (201) 488-6678 to be connected with our intake department.

The post Reach your Goals in 3 Easy Ways: “Eat, Pray, Love” first appeared on Specialized Therapy.

The post Reach your Goals in 3 Easy Ways: “Eat, Pray, Love” appeared first on Specialized Therapy.

Here are some simple reasons why you should consider seeing a therapist.

1. They provide a judgment-free zone where you can discuss anything your heart desires.

2. You may discover a new perspective on your life by attending therapy.

3. You will learn concrete tools to help you better cope with life stressors.

4.  You will learn healthier ways of thinking and adapting to life’s problems.

5.  If you have experienced a trauma or major life change you should consider seeing a therapist.

6.  If you have started to feel like you can no longer talk to your friends and family about your problems then talking to a licensed professional may be right for you.

7. Therapy is a way to practice self-care.

8. A therapist can offer you the tools to have a wider perspective on your problems.

If you or a  loved one could benefit from seeing a therapist, please feel free to reach out to Specialized Therapy Associates at (201) 488-6678 to be connected with our intake department.

The post Eight Reasons Why You Should Go To Therapy first appeared on Specialized Therapy.

The post Eight Reasons Why You Should Go To Therapy appeared first on Specialized Therapy.