Have you been experiencing difficulty focusing, or been having difficulty with your motivation to do things you used to do or to plan for your future? These executive functioning skills are how our brains help us to set goals, create plans, and to carry out those plans. When we are experiencing a high level of stress, we hit a brick wall and all of those skills stop functioning properly.
With stress, an individual may feel overwhelmed and cannot make decisions, they may experience difficulty with organizing, planning, and getting started. An individual under extreme stress may lose interest in activities, have mood swings, and be unaware or deny poor decision-making.
To regain temporary focus, an individual might want to work on simple problem-solving strategies:
– First, they will need to identify what the problem is.
– Next, they can consider some alternatives and options and create a list of strategies to move forward.
– Next, they can create an effective plan by laying out the steps to that plan.
– Finally, they may consider creating the plan in writing and planning and initiating action for that plan.
Sometimes it is difficult to initiate these steps on your own and we can help guide you through that process. At Specialized Therapy Associates and Fx Med Centers, our therapists and specialists are trained to help guide individuals to carry out these goals and plans.
You may also be concerned about the way you are processing information, and at Specialized Therapy Associates we can evaluate the way you learn information for planning and processing potential. (What does she mean by processing potential?) Some of our evaluations include neuropsychological evaluations, ADHD evaluations, and dementia identification.
If you are interested in an evaluation, you can contact our offices at (201) 488-6678. All evaluations are being conducted virtually at this time.

Author: Jill Caruso, PsyD
Assistant Director, Specialized Therapy Associates
4 Forest Avenue, Paramus, NJ 07652
(201)488-6678

The post Dr. Caruso has advice for Pandemic induced stress first appeared on Specialized Therapy.

The post Dr. Caruso has advice for Pandemic induced stress appeared first on Specialized Therapy.

What is a Health Coach and How Can They Help Me?

You may have heard of health coaches, but not really know much about what they do and what the benefits are of working with one.

A health coach is different from other providers you may encounter. A coach does not diagnose, treat, or prescribe. A coach is a partner, someone to support and guide you toward optimal health and wellbeing.

A health coach will:

• Assist you to identify your vision and priorities
• Explore your strengths, values, and dreams
• Focus on the present and the future
• Support you to achieve the goals that matter most to YOU

A health coach will not:

• Tell you what to do or give you all the answers
• Focus on what’s wrong or what needs “fixing” (you’re not broken)
• Set the agenda and determine what you need to work on
• Analyze your past, resolve traumas, or manage a crisis

Why Should I Consider Health Coaching?

Working with a coach helps you get from where you are to where you want to be. Health coaching focuses on the “whole person” and is customized to your particular goals and unique needs. There are no one-size-fits-all approaches.

Topics that are commonly addressed in health coaching include, but are not limited to:

• Making healthier food choices
• Managing stress
• Optimizing sleep and energy balance
• Incorporating more physical activity
• Work-life integration
• Self-Care – such as making time for things that bring you joy

Making small, gradual changes over time can yield significant results. Partnering with a health coach can positively impact your body, and mind, and help you take your health to the next level.

To learn more about our health coaching services or sign up for a FREE consultation with our health coach, call 201-488-6678.  Our partners at FxMed Centers, offer the best-in-class integrative health coaches.

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 A Health Coach and You: How can they Help You. first appeared on Specialized Therapy.

The post A Health Coach and You: How can they Help You. appeared first on Specialized Therapy.

• 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.

The post 9 Powerful Strategies to Combat Fatigue first appeared on Specialized Therapy.

The post 9 Powerful Strategies to Combat Fatigue 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.

Essentially, there are two types of inflammation, acute and chronic. Acute inflammation is the type you are probably most familiar with. It is a necessary and important aspect of your immune defense system, designed to protect you and help you recover.Inflammation is your body’s natural response when you have an injury, wound or infection and enables you to heal. Symptoms may include pain, heat, redness, and swelling. Then there is chronic inflammation.

Chronic inflammation is a bit more complex. It can result from unresolved acute inflammation that puts your immune defenses on high alert.  In autoimmune disorders for example, the body becomes confused about what is self and what is other, and attacks healthy tissue, mistaking it for a foreign invader.

Chronic inflammation occurs over time on a systemic level. It can result from prolonged exposure to a multitude of internal and external threats to the body.

Why is it so harmful and what can I do?

Chronic inflammation, left unchecked, leads to damage throughout the body. It may also settle into particular areas which may be more vulnerable. It is a primary contributing factor in most chronic diseases such as type 2 diabetes, heart disease, stroke, autoimmune conditions, cancer, Alzheimer’s Disease, depression, asthma, fibromyalgia, arthritis, skin conditions, inflammatory bowel disease, and more.

The degree and impact of inflammatory process in the body can be helped or hindered through lifestyle factors. These include stress, nutrition, sleep, movement, and chemical exposure.

There are many health-promoting activities to limit inflammation. Among the most critical are: having a whole-food based, anti-inflammatory diet; regular moderate activity; well managed stress levels; sound sleep for 7-8 hours; and minimizing exposure to chemicals.

Individually and collectively, these steps will  go a long way in preventing and addressing your inflammatory load.

How can I reduce my risk?    

• Start to notice the signs and signals from your body. This is a simple first step in understanding that your body is trying to communicate with you. Listen and respond to the whispers before they become shouts. Do not assume aches and pains, fatigue, rashes, or brain fog are a natural part of aging. These are not just a “normal” part of growing older.

• Adopt a healthy lifestyle. Learn which foods are pro-inflammatory and which are anti-inflammatory. Practice relaxation techniques such as meditation. Have a regular sleep routine that leaves you feeling refreshed. Increase your activity level. This does not have to mean an hour at the gym if that’s not for you. Take a walk or just focus on getting up from your desk or couch every hour to do some simple stretches. Limit your exposure to chemicals starting with those in poor quality food, such as pesticides, preservatives, artificial ingredients, and antibiotics. From there, consider “greening” your  cleaning and personal care products, as well as cookware and plastics.

• Avoid smoking, excessive alcohol use, social isolation, obesity, and prolonged stress. Inflammation is highly correlated with mood disorders. Process your emotions and any experiences of trauma, grief, or loss. Have you heard the phrase “your issues are in your tissues?”  Unresolved emotions and trauma can impact you physically as well as mentally and emotionally. Maintain your annual check-ups and speak openly with your doctor about any changes or concerns.

• If you’re not sure where to start, work with a qualified integrative health professional such as a health coach. Change doesn’t have to be difficult or overwhelming. A health coach is a partner on your path to sustainable whole health and well-being.  Call 201-488-6678 for more information.

Learn more about ways to boost your autoimmune system by booking an appointment with Specialized Therapy Associates.

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 Chronic Inflammation 101: Why Does it Matter? first appeared on Specialized Therapy.

The post Chronic Inflammation 101: Why Does it Matter? appeared first on Specialized Therapy.

Is one of your goals to live your best life? Do you wonder how to access your best self mentally, physically and emotionally? With each change of season comes a new opportunity to reset. Identify and incorporate simple lifestyle choices that allow you to tune in to your mind and body for better balance and improved mood.

Manage Stress

Pause to take 3-5 deep breaths when you are feeling tense or overwhelmed. If that feels like too much, just bring awareness to your breath, feeling the sensation of air moving into the body as you breathe in and out of the body as you breathe out. Finally, learn how to meditate by joining a meditation group like this one.

Upgrade your fuel

Are you being fueled (or fooled) by food devoid of nutrients such as vitamins, minerals, and fiber? Up your intake of fresh, local, seasonal produce. Check out your local farmers market. Try something new like microgreens, kohlrabi, spring onions, fennel, snap peas or cherries.

Get your Vitamin D

While we are advised against “tanning” and prolonged exposure, there are safe and simple ways to benefit from the sun. Enjoy your lunch outside. Take a morning walk. Swing by the park on the way home from picking up your kids. Bonus: morning sun helps regulate circadian rhythms which supports your sleep/wake cycle.

Curtail your use

If you consume alcohol, (or other substances) consider taking a break for at least one month to experiment with how you feel.  Even moderate alcohol consumption can adversely impact your health and happiness by affecting neurotransmitter function, inflammation and sleep among other areas.

Connect with others

In real life. Put the phone down. Search for a local Meet Up group or class in your areas such as hiking, biking, gardening, painting, or cooking. Joining a therapy group can be a rewarding and supportive outlet and can help you realize you are not alone – or unique – in the challenges you face.

Lighten up with fresh energy, fresh air, fresh food, and some fresh new friends this summer. Learn more about our Integrative Mind-Body Health Workshop.  Or to register, click here. 

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.

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

The post What is Integrative Mind-Body Health? first appeared on Specialized Therapy.

The post What is Integrative Mind-Body Health? appeared first on Specialized Therapy.

Empowering Strategies:

1. Mentally: adopt new empowering beliefs. Start by examining 3 or 4 core beliefs. Are they serving you in a positive or negative way? If they are negative, develop a new mindset and if they are positive cultivate them further. Say positive affirmations to yourself on a daily basis; create vision boards or develop an action plan.
2. Socially/ Emotionally: acknowledge and express your feelings in a constructive way and seek support from family and friends. Start a gratitude journal or list. Let go of resentments or grudges and release toxic emotions such as shame and guilt. Engage in fun and stimulating social activities and periodically try new activities.
3. Physically: nourish your body by eating healthy food, doing regular exercise, engaging in relaxation, mindful or meditative activities to release physical tension in the body.
4. Spiritually: derive strength from your spiritual/ religious beliefs and community and if you don’t identify with spirituality or religion, adopt a life philosophy that speaks to a perspective about positivity or love. Participate in support groups and read inspiring materials.

Specialized Therapy Associates has a wide array of therapeutic services that can help support clients in their journeys towards true Self-Empowerment. Please call the Intake department at (201) 488-6678 to find out more information about available services.

The post Self Empowerment: An Achievable Goal first appeared on Specialized Therapy.

The post Self Empowerment: An Achievable Goal appeared first on Specialized Therapy.

The Human Microbiome Project, run by the United States National Institutes for Health, has revealed that we depend on our microbes for health and happiness. Although the human genome is comprised of just fewer than 21,000 genes, the amount of genetic information in our gut is greatly increased by all of the genetic material of these bacteria. For example, although we lack the gene to make the protein that makes vitamin B12, a bacterial species called Klebsiella does it for us.

Thanks to antibiotics many infectious diseases were eradicated in the twentieth century, giving people across the world a longer life span. But now things have changed. Many of the diseases that now impair people’s health and quality of life are autoimmune diseases. Dr. Cole tells us that nearly 10% of the population in the developed world is now affected by an autoimmune disease. These include Type I diabetes, multiple sclerosis, celiac disease, irritable bowel syndrome, psoriasis, and enough others to total about one hundred autoimmune diseases. Dr. Cole explains that even mental health problems such as autism and depression may possibly be related to problems with our gut bacteria. She explains the physiology of leaky gut syndrome is caused by a protein whose discovered called zonulin that loosens the coupling between the cells of the intestinal wall and makes it permeable to what should not be passing through.

Calories in-calories out is what everyone thought was what mattered in weight control. However, Dr. Cole explains the role of our intestinal bacteria in extracting additional calories from what we have eaten. When short-chain fatty acids bind with G-protein-coupled Receptor 43 on our fiber-loving bacteria, it signals the bacteria not to attack us. When this same receptor on fat cells is bound with a short-chair fatty acid, it forces the fat cell to divide, the healthy way to store energy, rather than grow larger as it does in people who develop obesity. If these small bits of information, doesn’t make much sense to you, then you’ll have to read the book to get more information about these items and much more than the book has to offer.
If you want to go beyond the book and explore how these issues may be affecting you personally, then help is available through Dr. Gourdine and the Functional Medicine Center for Personalized Care in Hackensack, New Jersey. Dr. Gourdine will be able to guide you through the steps of getting your microbial flora assessed and then advising you to make changes with nutrition and nutraceuticals.

Call our intake specialists today for a FREE consultation and learn more about Microbiota and our Health at 855.MYFXMED (693.9633) !   

The post Microbiota and our Health first appeared on Specialized Therapy.

The post Microbiota and our Health appeared first on Specialized Therapy.