Well.. I’m here to tell you that if you don’t take care of yourself, things will only get harder and more difficult. The process is essential to our overall wellbeing and the overall wellbeing of our relationships, work, etc. Though it is helpful anytime, Self care works much better when it is proactive rather than reactive. The 45 minute therapy session each week is great start but it is equally important to make sure you are follow through on the changes in your daily life in the other 23 hours out of the day.

How to make time for self care:

1. Prioritize yourself & set a schedule
2. Start with smaller increments of time 10-15 minutes
3. Start with smaller, more managable goals
4. Pick friends who will help hold you accountable
5. Journal/track changes

If you or someone you know is struggling with mental health and wondering how to take care of oneself properly, please reach out today. We look forward to helping you!

Make an appointment: https://www.specializedtherapy.com/make-an-appointment/

The post Self care is… first appeared on Specialized Therapy.

The post Self care is… appeared first on Specialized Therapy.

By Taylor Groff Functional Nutritionist

COVID-19 has caused an upheaval of life as we know it, with lasting implications that extend far beyond unwavering case numbers and death tolls. The impact of COVID-19 on physical and psychological well-being has proven to be a lasting one. So much so that the aftermath is now called “long-haul covid”.

Besides the mental anguish from social isolation, unparalleled uncertainty, and multiple layers of grief and loss, those suffering from long-haul covid may experience neurological and psychiatric symptoms even if they have no history of a mental health condition. Those with previous psychiatric diagnoses are at an elevated risk for worsening mental health due to increased inflammation, a physiologic manifestation that directly correlates with depression and anxiety (1).

Risk for Neurological and Psychological Symptoms: Long-haul COVID

The Lancet recently published a study of over 200,000 people diagnosed with COVID-19 and found 33% had long-term neurological or psychiatric diagnoses following infection, with 13% receiving their first such diagnosis. Neurological complications include intracranial hemorrhage, ischemic stroke, Parkinson’s disease, dementia, anxiety, and psychotic disorder, with anxiety disorder topping the charts at an incidence of 19% (2).

The constellation of long haul covid symptoms can range from heart palpitations to shortness of breath, brain fog, dizziness, insomnia, fatigue, fever, gastrointestinal discomfort, anxiety, depression, obsessive-compulsive tendencies, delirium, loss of appetite, headache, rashes, joint pain, persistent cough, hair loss, and more (3,5,6,8). There are also reports of reduced exercise and increased sedentary behavior due to concerns about overexertion causing relapse. These concerns stem from reports that suggest reduced lung capacity in hospitalized covid patients (8,9). One study found that lung damage from COVID-19 correlated with reduced pulmonary function until four months following infection (10).

However, it’s worth mentioning that long-haul symptoms following a respiratory tract infection are not exclusive to COVID-19. There is evidence for similar long-term symptoms following pneumonia (5). Like COVID-19, pneumonia risk, symptoms, and severity are related to age and pre-existing conditions like asthma, diabetes, obesity, and heart disease. Those with type 2 diabetes have a 25-75% higher risk of being hospitalized with pneumonia due to the harmful effects of hyperglycemia on the immune system and inflammation (11). Therefore, the combination of metabolic dysfunction increased risk for infection and inflammation is not exclusive or novel to COVID-19. However, neurological and psychological symptoms appear to be more common in patients diagnosed with COVID-19 than influenza or other respiratory tract infections (2).

How Long Will Long-haul COVID Last?

The truth is, we don’t know yet. The unpredictable nature and interindividual variability of long-haul covid symptoms come with many apprehensions. A new study based in the U.K. found that 1 in 20 people with COVID-19 is likely to suffer from ongoing symptoms that last eight weeks or more, and 1 in 50 people suffer from symptoms lasting 12 weeks or more (3). A study in the U.S. found that 35% of people have not returned to their baseline level of health 14-21 days after having a positive covid test (4). Moreover, females have higher reported anxiety and depression symptoms than men despite having lower inflammatory markers (1).

Additionally, there are reports of a 58% to 224% increase in the likelihood of diagnosis with a psychiatric illness two weeks to three months after a positive COVID-19 test with a drop to 5.8% three months post-diagnosis (12). The most common diagnosis was anxiety disorders at 13%, followed by mood disorders at 10%. Insomnia and dementia in adults 65 or older also came at a significantly higher risk.

Moreover, the likelihood of psychiatric illness diagnoses between two weeks and three months post-COVID-19 diagnosis was 18% for less severe cases and 40% for those requiring in-patient ICU treatment (12).

The Asymptomatic COVID-19 Long-haul

There’s a growing concern for people experiencing long-haul covid who aren’t aware of it because they’ve never had a positive covid test (5).  People who tested positive for COVID-19 with less severe sickness exhibit long haul symptoms after the 2-week quarantine period.  The unclear distinction proposes a new set of challenges for doctors to rightfully identify long-haul covid that manifest as physical and psychological symptoms, or if these symptoms are independent of covid that arose from living through such a chaotic time.

We’re here to help

In any case, psychotherapy, proper nutrition, adequate quality sleep, targeted nutrients, relaxation strategies, connection and support, and other interventions are available for those suffering from anxiety, depression, and trauma stemming from COVID-19. As with mental and physical health conditions in general, community, self-care, and healthy lifestyle habits in addition to proper medical treatment can make all the difference in developing resiliency and even post-traumatic growth. To learn more about how Specialized Therapy Associates and Fx Med Centers can support you, call 201-488-6678.

References:

1. Mario Gennaro Mazza, Rebecca De Lorenzo, Caterina Conte, Sara Poletti, Benedetta Vai, Irene Bollettini, Elisa Maria Teresa Melloni, Roberto Furlan, Fabio Ciceri, Patrizia Rovere-Querini, Francesco Benedetti. Anxiety and depression in COVID-19 survivors: Role of inflammatory and clinical predictors. Brain, Behavior, and Immunity. Volume 89 (2020): 594-600,
2. Taquet, M., Geddes, J., Husain, M., Luciano, S., Harrison, P. 2021. 6-month neurological and psychiatric outcomes in 236,379 survivors of COVID-19: a retrospective cohort study using electronic health records. The Lancet. https://doi.org/10.1016/S2215-0366(21)00084-5
3. Sudre, C.H., Murray, B., Varsavsky, T. et al.Attributes and predictors of long COVID. Nat Med (2021). https://doi.org/10.1038/s41591-021-01292-y
4. https://www.cdc.gov/mmwr/volumes/69/wr/mm6930e1.htm
5. https://jamanetwork.com/journals/jama/fullarticle/2771111
6. GreenhalghT, Knight M, A’Court C, Buxton M, Husain L. Management of post-acute COVID-19 in primary care BMJ 2020; 370 :m3026 doi:10.1136/bmj.m3026
7. https://doi.org/10.1016/j.bbi.2020.07.037.
8. gov/citizen-scientists-take-challenge-long-haul-COVID-19
9. Bellan M, Soddu D, Balbo PE, et al. Respiratory and Psychophysical Sequelae Among Patients With COVID-19 Four Months After Hospital Discharge. JAMA Netw Open.2021;4(1):e2036142. doi:10.1001/jamanetworkopen.2020.36142
10. https://www.cdc.gov/dotw/pneumonia/index.html#:~:text=Certain%20people%20are%20more%20likely,and%20people%20who%20smoke%20cigarettes.
11. B. Kornum, M. Nørgaard, C. Dethlefsen, K.M. Due, R.W. Thomsen, A. Tjønneland, H.T. Sørensen, K. Overvad. European Respiratory Journal 2010 36: 1330-1336; DOI:10.1183/09031936.00184209.
12. Taquet, M., Luciano, S., Geddes, J.R., Harrison, P. (2020). Bidirectional associations between COVID-19 and psychiatric disorder: retrospective cohort studies of 62,354 COVID-19 cases in the USA. The Lancet Psychiatry. DOI:https://doi.org/10.1016/S2215-0366(20)30462-4.

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For many children and adolescents who struggle with social anxiety, the thought of returning to school and other in-person interactions has triggered increased anxiety symptoms. Early on in the pandemic many children and adolescents who struggle with social anxiety may have experienced relief. They may have experienced relief from bullying and social anxiety and may have worried less about their performance and how they are perceived by others.  Studies show that some children and adolescents who struggle with social anxiety reported an improvement in their symptoms of anxiety and depression since the start of the pandemic and their ability to attend school and other events remotely. Attending school virtually has decreased unpredictability and uncertainty which is the trigger for anxious symptoms in many children and adolescents. Many children and adolescents have become accustomed to attending school remotely. Therefore, some may be experiencing intensified anxious symptoms as they emotionally prepare to return to in-person school and activities.

What is Social Anxiety?

Social anxiety also referred to as Social Phobia, is a mental health condition where you may suffer from increased anxious symptoms and self-consciousness in social situations. You may experience a persistent fear of social situations and be watched or judged by others. This may affect work, school, and your other everyday activities and functioning. For children the median age of onset is 13-years-old, however, onset can also occur between the ages of 8 and 15-years-old (Psycom.Net).

For children and adolescents who struggle with social anxiety, they may be easily triggered by numerous situations, including engaging in conversations with others, speaking in public, making eye contact, entering rooms, using public restrooms, reading out loud, reading out loud, going to parties, eating in front of other people, starting conversations, and going to school or work. They may experience fearfulness of being judged in social situations or embarrassment, accidentally offending another person, experiencing increased anxious thought processes during conversations, or being the center of attention. Children may experience intensified worries in social situations, including school, play dates, and sports teams.

Those who experience social anxiety may avoid social stimulation and social events engaging in the cycle of avoidance. This can later lead to low self-esteem, poor social skills, depression, and increased negative thought processes.

Social Anxiety can cause many children and adolescents to experience high distress and may harm social relationships, academic performance, self-confidence, and academic performance.

What symptoms do those with Social Anxiety Experience?

Many children who struggle with Social Anxiety experience fear and anxiety manifested as meltdowns/tantrums, clinging, crying, freezing, or refusing to speak (psycom.net).  They may also experience several physical symptoms including:

• Rapid heartbeat
• Dizziness/Lightheadedness
• Stomach distress
• Muscle tension
• Inability to catch a breath
• “Out-of-body” sensation/ Disassociation
• Shakiness/Trembling

How you can support your socially anxious child?

Parents can assist children to cope with their Social Anxiety by helping them understand the nature and meaning of their mental illness and coping with their symptoms. Parents and mental health professionals can assist children to make connections between emotional responses, physical symptoms, and triggers to begin learning how to cope. Providing psychoeducation and providing normalcy in how anxiety impacts thinking and behavior can significantly impact the ability to cope with negative emotional experiences.

Helpful Coping Mechanisms for Children and adolescents who Experience Social Anxiety:

• Relaxation Strategies
  • The first step is to assist your child to understand physical responses to anxiety within their body and relax to utilize adaptive coping strategies.
    • Deep Breathing: Deep breathing has been effectively proven to calm the rapid heart rate and slow down breathing and feelings of dizziness. You can teach your child numerous deep breathing strategies, including ocean breathing, balloon breathing, and deep belly breathing (inhale for 4 seconds, hold, exhale for 6 seconds).
    • Progressive Muscle Relaxation: For those who experience intensified anxious responses they may experience tension and stress within their muscles. Progressive Muscle Relaxation teaches children to relax muscles and release tension throughout the body from arms, neck, and shoulders to feet and legs.
    • Imagery: As our thoughts have a powerful influence on our feelings guided imagery focusing on a calming environment, such as the beach, mountains, or sky, can significantly reduce intensified anxious symptoms.
  • Problem Solving Skills
    • Children and adolescents who struggle with social anxiety tend to engage in the cycle of avoidance. This may provide temporary relief, however, may worsen the anxious symptoms over time. Problems solving techniques can assist children to manage feelings of anxiety. Assisting your child to identify triggers that lead to social anxiety in order to discuss problem-solving skills can assist them to work through these anxiety-provoking themes or situations. For example, assisting your children to develop social skills through role-play and modeling can assist them to gain confidence and reduce anxiety symptoms.
  • Challenging Anxious Thoughts & Cognitive Reframing
    • Children and adolescents who struggle with social anxiety are sometimes overwhelmed with negative core beliefs which magnify anxious thoughts. They may experience anxious thoughts surrounding assuming worst-case scenario, believing that others view them negatively/struggling to differentiate between self-image verse others perceptions, personalization, etc. Therefore, examining evidence of the thoughts can reduce anxious feelings. Teaching children to recognize anxious thoughts, examine the evidence which does not support anxious thoughts, and replacing them with positive thoughts can assist in reducing anxious thoughts and symptoms.

If you would like personalized support and guidance on how you can support your socially anxious child, please call Specialized Therapy Associates at 201-488-6678 to schedule your complimentary consultation.

The post How You Can Support Your Socially Anxious Child first appeared on Specialized Therapy.

The post How You Can Support Your Socially Anxious Child appeared first on Specialized Therapy.

This week is National Eating Disorder Awareness Week! Did you know that eating disorders are among the deadliest mental illnesses second only to opioid overdose? 10,200 deaths each year are the direct result of an eating disorder (1).

Some common myths surrounding eating disorders are:

1. “People who have eating disorders must be underweight”. Eating disorders look different for everybody and present themselves in many different ways. Less than 6% of people with eating disorders are actually diagnosed as being underweight (2). Just because someone doesn’t look physically sick, doesn’t mean they aren’t suffering.
2. “Only women can have eating disorders”. Men can have eating disorders, too, and the number of cases has increased in recent years. From 1999 to 2009 the number of men hospitalized for eating disorder-related causes increased by 53% (4). Males account for 25% of individuals with anorexia or bulimia eating disorders. Gay men represent almost half of men with eating disorders and are more likely to fast, vomit, or take laxatives or diet pills to control their weight (5).
3. “Eating disorders are a choice”. Eating disorders are serious mental illnesses, not lifestyle choices.

Click here to fill out our Eating Disorder Self-Assessment checklist.

If you feel like you or someone you know is suffering from an eating disorder, we are here to help! Our staff offers a unique holistic and integrative approach to eating disorder treatment using psychological therapy and a functional medicine approach to regain health.

Call 201-448-6678 to make an appointment or click here to enter your information and learn more about how our team can help!

By Taylor Groff, MS Functional Nutritionist

References:

1. Deloitte Access Economics. The Social and Economic Cost of Eating Disorders in the United States of America: A Report for the Strategic Training Initiative for the Prevention of Eating Disorders and the Academy for Eating Disorders.June 2020. Available at: https://www.hsph.harvard.edu/striped/report-economic-costs-of-eating-disorders/.
2. Arcelus, Jon et al. “Mortality rates in patients with anorexia nervosa and other eating disorders. A meta-analysis of 36 studies.” Archives of general psychiatry68,7 (2011): 724-31. https://doi.org/10.1001/archgenpsychiatry.2011.74
3. Zhao, Y., Encinosa, W. Update on Hospitalizations for Eating Disorders, 1999 to 2009. HCUP Statistical Brief #120. September 2011. Agency for Healthcare Research and Quality, Rockville, MD. http://www.hcup-us.ahrq.gov/reports/statbriefs/sb120.pdf
4. Hudson, J., Hiripi, E., Pope, H., & Kessler, R. (2007) “The prevalence and correlates of eating disorders in the national comorbidity survey replication.” Biological Psychiatry, 61, 348–358.
5. Eating Disorders in LGBTQ+ Populations. (2018, February 21). Retrieved February 22, 2021, from https://www.nationaleatingdisorders.org/learn/general-information/lgbtq

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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.

The impact of holiday stress and pandemic stress on your immune system and the role of perception.

We are undoubtedly living through a stressful time in history. The coronavirus has proposed new and unforeseen challenges to each and every one of us as individuals and collectively as a nation. Suddenly, our daily routine built on stability and predictability has taken a deep dive into uncharted turbulent seas and we have been left to tread water. Between staying on top of the rapidly evolving CDC guidelines, managing our newly virtual careers, keeping small businesses afloat, online schooling, and trying to stay socially connected at a physical distance, it is no wonder we are more stressed than ever!

On top of all that, the holiday season is upon us which proposes a whole new set of challenges. Stress levels tend to be higher this time of year due to the demanding nature of the holiday season. This increase in stress comes with an increase in the incidence of cold and flu, especially as we transition into the winter months. This is no coincidence because stress suppresses the immune system which increases our susceptibility to cold and flu⁴.

This year, we must consider the double affliction of holiday stress and pandemic stress on our immune system’s ability to cope with potential invaders like COVID-19. Therefore, in addition to eating healthy, getting enough sleep, and taking immune-boosting supplements like vitamin D, we must make sure we have our stress levels under control this holiday to make sure our immune system is in fighting shape.

To do this, we must first understand how stress suppresses the immune system so we can determine where and how we can intervene to alleviate its effect.

When we perceive emotional or environmental stress, our hypothalamic-pituitary-adrenal (HPA) axis becomes activated in our brain¹. Once activated, the brain sends a signal to the hypothalamus to release corticotrophin-releasing hormone (CRH) which signals the pituitary gland to secrete an adrenocorticotrophic hormone (ACTH)¹. ACTH signals the adrenal gland to produce and excrete cortisol, the primary stress hormone^1,2. Cortisol is a steroid hormone that normal physiologic levels is anti-inflammatory ². This should be considered a good thing… right? In acute situations, yes! Glucocorticoids are so effective at reducing inflammation that they have been reverse-engineered into pharmaceuticals to be prescribed in conditions caused by inflammation like allergies, asthma, and autoimmunity.

However, in today’s world, we are faced with chronic stress which keeps our cortisol constantly activated, and our immune system chronically suppressed. So, the hormone with the initial intention of protecting us by lowering inflammation is causing more harm than good by chronically suppressing our immune system. The current state of the coronavirus pandemic on top of holiday stress comes at an incredibly high price to our immune system. So, what do we do?

The only way to mitigate activation of the HPA axis is to halt cortisol release is by intervening at the source- taking back control over how we perceive stress and what stressed us out. Of course, this is easier said than done, but research shows that people who are better equipped to handle stress with appropriate coping mechanisms have a heightened ability to fight off viral or bacterial threats to the immune system⁵.

There are thousands of studies that link mindfulness meditation to lowering stress levels and improved immunity. From a functional medicine perspective, this is an imperative intervention to bolster your immune response³. In addition, speaking to a licensed clinical therapist or making time for stress-lowering activities like biking, journaling, or painting are quintessential to prime your immune system’s defense and should become a non-negotiable part of your lifestyle- especially this year, this time of year, and always.

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. Katz, D. A., Locke, C., Greco, N., Liu, W., & Tracy, K. A. (2017). Hypothalamic-pituitary-adrenal axis and depression symptom effects of an arginine vasopressin type 1B receptor antagonist in a one-week randomized Phase 1b trial. Brain and Behavior, (3). https://doi-org.uws.idm.oclc.org/10.1002/brb3.628. Retrieved from: https://uws.idm.oclc.org/login?url=http://search.ebscohost.com/login.aspx?direct=true&db=edsgao&AN=edsgcl.485132319&site=eds-live&scope=site
2. Sapolsky, R. M., Romero, L. M., and Munck, A. U. (2000) How Do Glucocorticoids Influence Stress Responses? Integrating Permissive, Suppressive, Stimulatory, and Preparative Actions. Endocrine Reviews 21(1): 55–89.
3. 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
4. National Institutes of Health (US), National Institute of Mental Health. Fact sheet on stress
   [cited 2013 Aug 21] Available from: URL: http://www.nimh.nih.gov/health/publications/stress/index.shtml
5. Abdurachman, Herawati N. THE ROLE OF PSYCHOLOGICAL WELL-BEING IN BOOSTING IMMUNE RESPONSE: AN OPTIMAL EFFORT FOR TACKLING INFECTION. Afr J Infect Dis. 2018;12(1 Suppl):54-61. Published 2018 Mar 7. doi:10.2101/Ajid.12v1S.7

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• Rest & Relaxation: Stress is one of the most prevalent causes of fatigue. We often react to chronic stress with a fight-flight-freeze response. “Fight” may mean increased irritability or reactivity. “Freezing” may look like shutting down or disengagement. And “flight” may entail feeling a need to escape or run away. Day to day threats, whether real or perceived, and the cascade of hormones and neuro-chemicals that follow, can leave your system depleted and in need of serious repair. Implement one new relaxation technique such as meditation, reading, journaling, listening to inspirational music or whatever allows you to feel calm.

• Sleep: Sleep is one of the most underrated tools we have. Clearly, lack of quality sleep can leave you feeling tired, but did you know that over time, being sleep deprived can set you up for mental and physical illness? Sleep is needed for cellular repair, detoxification, brain health, immunity, and balanced mood and hormones. Our non-stop culture and 24/7 access to information and entertainment can trick you into thinking of a full night’s sleep as optional. If you are struggling to fall asleep, waking in the night, or wake up and do not feel rested, start with the basics: eliminate exposure to blue light, have a wind-down routine, make sure your bedroom is sufficiently cool and dark, and avoid working in bed.

• Nutrients: Food is meant to make you feel nourished. But if what you are eating leaves you feeling fatigued, it may be due to a food sensitivity, such as gluten, poor blood sugar balance, or a lack of micro-nutrients such as vitamins, minerals and antioxidants. Beyond avoiding sugar bombs and reading labels, focus on adding in a rainbow of vegetables each day. Eat a combination of fat, fiber and protein from whole-food sources to avoid spikes and crashes in your energy levels. Work with a practitioner to try an elimination diet or get tested to rule out any food sensitivities.

• Movement: Physical activity doesn’t have to mean a grueling workout. In fact, studies show that more moderate exercise is less likely to contribute to inflammation than a more strenuous regimen. Do what you enjoy most, whether that’s walking, biking, tennis, dancing, swimming, yoga or MIIT (moderate- or medium-intensity interval training). Movement is important for your body and mind, supporting detoxification pathways, mood, insulin sensitivity, stress, immunity, longevity, and yes, energy-balance. Speak with your health or medical practitioner prior to starting a new exercise plan, especially if you are recovering from an acute illness, have a chronic condition or suspect adrenal issues.

• Connection: Whether you are still adjusting or have already adapted to life “at home”, this can be a time of significant isolation, even for those with family or friends nearby. Detachment from significant others, withdrawal, or even a feeling of disconnection from yourself, can be read flags. If you don’t feel secure spending time with loved ones even while physically distant, outdoors, with a mask, try spending time in nature. Connection to the natural world can increase perspective, optimism, and take you beyond the four walls of your home, or your mind. Speaking of nature…

• Sunlight: You know how plants need sunlight to thrive? So do we. If you are finding yourself spending days on end indoors, this can definitely contribute to low energy and fatigue. There are plenty of ways to venture out in a safe and secure way. This may mean a walk around the neighborhood. Perhaps a day trip to a botanical garden or beach. Try hiking in a forest, boating on a lake, or even a picnic in a local park. You can even make it a point to have a meal outside on your deck, patio or yard each day. Sunlight is an important source of vitamin D and can help lift your mood, boost immunity and help you get more restful sleep.

• Tech break: More than ever, we are attached to our devices. In addition to excess exposure to blue light and its consequences for sleep, bombardment by media images of danger and suffering, or increased sedentary lifestyles, both the American Academy of Pediatrics and American Heart Association advise dramatically reducing time on tech for both children and adults. This can help combat fatigue. Even if you and your family need to stay connected for work and school, identify certain times each day or places in the home, to have a “screen-free zone” such as the dinner table or between 10pm and 8am. Experiment by staying off media for several hours or even one whole day to sense the difference in how you feel. Focus on what you will gain, such as time or energy, instead of what you will potentially miss out on.

• Functional Medicine: Many illnesses can lead to fatigue, in some cases extreme. Functional medicine uses root-cause assessment and resolution to find out why you are having the symptoms, and provides a more comprehensive plan for how to address them. If you suspect an illness such as autoimmunity, fibromyalgia, anemia, chronic fatigue syndrome, adrenal insufficiency, gut imbalance, infections, or thyroid issues, a functional medicine practitioner can help you combat fatigue and can offer a more lasting solution. Learn more at https://fxmedcenters.com/

• Therapy or coaching: Fatigue and exhaustion can be serious. Don’t ignore the signals. Depression, anxiety, bipolar disorder, alcohol use disorder, and many other conditions can increase fatigue, and if you have fatigue, it can make these conditions harder to manage. If you are struggling with your emotions, mood, relationships, or traumas, consider working with a therapist. If you are interested in implementing some of the above lifestyle suggestions, but aren’t sure how, or would benefit from more support to follow through, a coach can partner with you to work toward your goals and help you make your vision a reality. Call 201-488-6678 to learn more or schedule your first appointment to help combat fatigue.

By Anna Sandbank, LCSW, INHC, CMHIMP, Director of Integrative Mind-Body Health, Specialized Therapy Associates, Fx Med Centers, Xceptional You

Disclaimer: This post is for informational purposes only. It does not constitute medical advice, or replace treatment or intervention by a qualified medical or mental health professional.

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Both the American Psychological Association and ABC News segments alike are all exploring grief in the age of social distancing and the unique challenges it presents in terms of losing a loved one during COVID-19. We hear about how this is affecting physicians & nurses and how awful it is for people to have to die alone, not surrounded by their loved ones & how many have to say goodbye to their loved ones over Face Time. What about those of you who have to grieve while also maintaining social distance and thus, not have a memorial in a timely manner? 

Support You Need

That’s where Specialized Therapy Associates (STA) comes in. Times like these require extra support & resources to help you keep your head above the water. STA can help you to navigate the early winding roads of grief and provide that extra listening ear that you need to process and make meaning of this recent loss. We can help you to not feel so alone, validate your thoughts & feelings, and encourage you to share, while others in your life grieve alongside you. 

If you or someone you know has lost someone during the COVID-19 pandemic (whether to COVID or not) and are struggling to grieve & find closure, please reach out to STA today by calling 201-488-6678. We look forward to working with you & providing you support during this difficult time. 

The post Losing a Loved One During COVID-19 first appeared on Specialized Therapy.

The post Losing a Loved One During COVID-19 appeared first on Specialized Therapy.

We already know about the recommendations by the CDC, and hopefully, you had a chance to read our recent article, Immunity During the Coronavirus and Beyond, published in the spring. While these steps will not prevent you from getting ill, here are 5 actionable strategies to support your health and immunity this season with the coronavirus still lingering.

Add in a salad

Summer is a time we typically lighten up our meals. This is a great opportunity to add a rainbow of color: red tomatoes for lycopene, an antioxidant, and vitamin C; orange carrots for fiber and vitamin A (beta carotene); yellow peppers for fiber, potassium, and vitamin C; green celery and cucumber for a host of minerals, including potassium to positively impact blood pressure; purple cabbage for anthocyanins, another antioxidant, as well as a host of vitamins and minerals.

Try out the farmer’s market

Many farmer’s markets will be opening this month. This is a great way to support local farmers, while getting fresh air and sunlight. You will be reducing your intake of industrial and artificial chemicals such as pesticides, herbicides, hormones, additives, and preservatives, all of which contribute to your toxic load and undermine health.

Reconnect with nature

While observing local and state guidelines, head out to a park, forest, or beach. There are mental and physical health benefits to spending time in nature such as reduced stress, improved sleep, increased happiness and positivity, and improved focus and creativity. Aim for 120 minutes per week for maximum benefit, according to researchers.

Try fermented, probiotic foods

By now you’ve heard about the importance of a healthy microbiome, the trillions of bacteria that live in and on your body. At your next barbecue, try raw sauerkraut instead of conventional. Replace your usual beer with kombucha, an effervescent tea. Miso is not just for soup; add some miso paste into a homemade dressing, marinade, or sauté.

Open the windows

Indoor air pollution can come from chemicals in furniture, carpets, smoke, air fresheners, and conventional cleaning products. These can impact sleep, respiration, energy, and irritate the eyes, nose, and throat. Now that allergy season is ending, open windows to bring in fresh, clear air. The breeze may also be a cost-saving alternative to air conditioners.

For more easy and accessible ways to support your wellness goals, ask about our virtual integrative mind-body health or health and lifestyle coaching services. Call 201-488-6678 or visit specializedtherapy.com. Visit our site and sign up for our Newsletter to get more tips on how to have a healthy Summer.

By Anna Sandbank, LCSW, INHC, Director of Integrative Mind-Body Health, Specialized Therapy Associates, Fx Med Centers, Xceptional You

Disclaimer: This post is for informational purposes only. It does not constitute medical advice or replace treatment or intervention by a qualified medical or mental health professional.

The post 5 Steps for a Safe, Fun and Healthy Summer first appeared on Specialized Therapy.

The post 5 Steps for a Safe, Fun and Healthy Summer appeared first on Specialized Therapy.

During COVID19, people have experienced a time of challenges and vulnerability. Being in the present may feel challenging during these times. These exercises are meant to bring awareness to the present moment quickly. Start small, 5 minutes a day can make an impact on your mood, sleep, and health.

6 Exercises to Aid in Mindfulness

1) Five Sense Exercise: Using your 5 senses, identify 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and one thing you can taste.

2) Awareness Breathing: taking 6 deep breathes, notice the effects of your breathing on your shoulders, chest, and stomach.

3) Nature Observation: Pick up an object from outside (a leaf, flower, branch), hold it in your hand, and give it your full attention. Notice the texture, shape, and colors.

4) Guided Meditation: Find a comfortable place, close your eyes, breathe in and out. Listen to a guided meditation online.

5) Mindful Wake Up: Have you ever woke up in the morning and your to-do list for the day is the first thing you think about? Feel overwhelmed before you even get out of bed? When you wake up tomorrow, try sitting up in your bed, take 3 deep breathes, and ask yourself what can you do today to care for yourself.

6) Gratitude List: Create an ongoing list of things that you are grateful for. Be specific.

Lastly, remember to show yourself self-compassion. Be as kind to yourself as you would your friends and family. If you’re interested in learning more or taking the next step please visit us at specializedtherapy.com or call 201-488-6678.

The post 6 Ways to Practice Mindfulness During COVID-19 first appeared on Specialized Therapy.

The post 6 Ways to Practice Mindfulness During COVID-19 appeared first on Specialized Therapy.