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.

When friends break up, life might seem hard. I am not talking about a romantic breakup. In this post I want to focus on a different kind of breakup; when friendships end. Sometimes friendships end with a big falling out. Sometimes it’s more gradual; life gets in the way and friends slowly drift apart – what used to be hanging out all the time shifts to “we should hang out sometime!” or even just birthday messages on social media, if that.

No matter how the breakup happens, the ending of a friendship hurts! We want and expect to keep our friendships for life. It’s jarring when we no longer have that friend to share that perfect joke with, go to THAT concert with, or tell secrets to.

When coping with the loss of a friendship it is important to view it for what it is – a loss! Just as with any other loss it is natural to experience grief and go through feelings of anger, sadness, missing them, and questioning things you could have or should have done differently. It is important to take care of yourself in the same ways you would any other loss: use social and family support, self-care, and self-compassion. Try to get away from the “what-ifs” and use the experience to understand yourself better. Why did you react a certain way? If it happened again, how would you like to see yourself behave? What did you learn was important to you and what is best left behind?

The ending of a friendship can also be a good time to reflect on the quality of the relationship – was it healthy, unhealthy, or somewhere in between? This is an opportunity to be introspective and focus on the relationship with yourself and others in your life. Do you need to apologize to anyone? Improve communication? Spend more quality time with others? Have better boundaries? Were you proud of yourself for certain qualities that you could do more of in the future?

Don’t discount the importance of taking the time you need to feel your feelings, evaluate what is important to you and how you want to move forward in your other relationships. Self-care will make us ready to be better friends and form more solid, long-lasting friendships in the future.

Call STA  201-488-6678 if you want to learn how to deal with the changes life throws at you and learn to become a better friend to those around you.  Together we can help you deal with any breakup you might deal with.

The post What to Do When Friends “Breakup” first appeared on Specialized Therapy.

The post What to Do When Friends “Breakup” appeared first on Specialized Therapy.

In their book, Burnout: The Secret to Unlocking the Stress Cycle, Emily Nagoski, Ph.D. and Amelia Nagoski, DMA (2019) write about what they call the “Something Larger”, or the source of meaning in our lives. Sources of meaning can be the pursuit and achievement of certain goals, service to a spiritual calling, connection with others, etc. The “Something Larger” gives one the thought “my life has a positive impact”.

Making Meaning When Terrible Things Happen- How to Deal With a Turbulent Life:

According to Nagoski and Nagoski (2019), sometimes life is stable and flowing, and we are regularly engaged in Something Larger, and the world just makes sense. Other times, life gets turbulent, and we clutch onto that meaning for dear life because it gets us through the storm, it helps us tolerate the despair. And sometimes those rocky times last too long and you feel numb, stuck, and hopeless. Little by little, you start to rebuild, with kindness, compassion, and approaching tasks in small steps (and with help from others!). Eventually, we go from coping to thriving again and can even come out of it with a greater sense of meaning in our life.

The Origin Story

Rewriting the narrative of your experience, focusing on the lessons and strengths you gained through adversity is a way for you to turn terrible into an opportunity to explore your sense of meaning in life.

Answer the following questions:

What parts of the adversity were uncontrollable to you? (the weather, other people, your life circumstances at the time, etc.) (Nagoski and Nagoski, 2019, pp. 69-70)

What did you do to survive the adversity at the moment? (Nagoski and Nagoski, 2019, pp. 69-70)

What resources did you leverage, to continue surviving after the adversity had passed? Be specific. (Money, information, friends, ability to research and seek, accepting help, persistence, coping skills, hope, etc.) (Nagoski and Nagoski, 2019, pp. 69-70)

Think about how the experience empowered you, think about what you learned, what insight you gained. (write it down)

Write a summary:

Even though I couldn’t control____________ (adversity), I managed to_______________(survival tactic), and then I used____________________ (resource) to grow stronger. After that, I could_______________(skill/win/insight) (Nagoski and Nagoski, 2019, pp. 69-70)

Meaning enhances well-being when you’re doing well, and it can save your life when you’re struggling (Nagoski and Nagoski, 2019).

If you would like personalized support and guidance on Making Meaning When Terrible Things Happen, please call Specialized Therapy Associates at 201-488-6678 to schedule your complimentary consultation.

Reference:

Nagoski PhD, Emily and Nagoski DMA, Amelia (2019). Burnout: The Secret to Unlocking the Stress Cycle. Ballantine Books.

The post Making Meaning When Terrible Things Happen first appeared on Specialized Therapy.

The post Making Meaning When Terrible Things Happen 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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The post Post-COVID-19 Syndrome Effects on Mental Health appeared first on Specialized Therapy.

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.

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

The post National Eating Disorder Awareness Week! first appeared on Specialized Therapy.

The post National Eating Disorder Awareness Week! 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

The post Holiday Stress and Pandemic Stress first appeared on Specialized Therapy.

The post Holiday Stress and Pandemic Stress appeared first on Specialized Therapy.

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.

• 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.

 Loneliness During a Pandemic

Over the past few months, we’ve heard the term ‘social distancing’ and the importance of keeping a 6-foot distance from others, to reduce the risk of spreading the coronavirus. Many of us have practiced social distancing to keep ourselves, our families, and others safe. Some have had to adhere to social distancing and self-isolation due to contracting coronavirus or suspecting they have been in contact with someone who has had it. Many of us have not been prepared to cope with feelings of loneliness resulting from a loss of connection with others. This can cause us to feel isolated. Research on loneliness has found significant associations between social isolation and poorer mental health outcomes, such as depression and anxiety.

Although some restrictions regarding social distancing have been lifted, it can still be difficult to cope with feelings of isolation during this time. Here are some strategies to cope with isolation and loneliness.

Coping Strategies to reduce Isolation and Loneliness

• Stay active and go outside
  • Exercise in ways that feel safe for you during the day. Brief periods of exercise can boost mental health.
  • Yoga has benefits for both the mind and body. Yoga can help you practice being mindful of the present.
  • Go outside to take a walk around the block, or find a local park where you can remain socially distanced.

• Connect with Others
  • Phone calls, text messages, or emails are great ways to stay in touch with friends and family members. Consider using Zoom or Facetime to connect with loved ones visually. There are benefits to seeing others  “face-to-face.”
  • Send mail to family members and friends. Sending an old-fashioned letter is a great way to feel connected, and receiving one in return feels even better.
  • Be creative in connecting with others! Agree to read the same book or watch the same movie with friends, and then set up a Zoom call to discuss it.
  • Explore online connections. Social media sources, such as Facebook, have online groups for a variety of topics you may be interested in. Consider online classes in your community or online exercise classes where you can interact with the instructor and other students.

• Keep a schedule and structure
  • Have a plan each day including a few things you want to accomplish that day. Keep your list realistic and achievable.
  • Practice normal self-care habits such as getting up, showering, getting dressed, and so forth. Doing these things will help you feel that your day is more “normal.”

• Think about future plans
  • Develop a ‘goals’ list of things you want to accomplish going forward in your life.
  • Think about fun plans or events after the quarantine is over.
  • Engaging in these activities can increase hopefulness.

• Distract yourself and practice Self-Soothing
  • Take a bath, light a candle, play with a pet, watch your favorite movie…do something soothing.
  • Listen to music or soothing sounds, such as ocean waves
  • Play puzzle games, or online games where you can interact with other players.
  • Write in a journal
  • Do a creative project such as painting, drawing, or building something

 Seeking Additional Help

When you find yourself struggling with isolation and loneliness, consider the benefits of talking to a licensed professional. Not only will this help you feel a sense of connection. Talking to a professional can help you feel accepted, validated, and supported. A therapist can help you to learn and practice coping skills and strategies to combat loneliness.

If you or someone you know could benefit from seeking professional help, call Specialized Therapy Associates today at (201)-488-6678. One of our intake specialists can help connect you with a licensed professional who can best meet your needs.

The post Preventing Isolation in a time of Social Distancing first appeared on Specialized Therapy.

The post Preventing Isolation in a time of Social Distancing appeared first on Specialized Therapy.