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.

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

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

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

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

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

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

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

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

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

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

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

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

The range of depression symptoms that occur with the changing of the seasons was formerly called Seasonal Affective Disorder. This condition was renamed in the DSM V as Recurrent Major Depression Disorder with seasonal patterns.  Symptoms must last for two full weeks in order to receive this diagnosis. People experiencing this disorder will have symptoms for most of the day, nearly every day.

Winter Blues’ Signs and Symptoms:

-Loss of interest or pleasure in most daily activities

-Oversleeping

-Weight gain

– Difficulty concentrating

-Fatigue

-Low Energy

-Feeling worthless, helpless, or guilty

-Recurrent thoughts of death and/or dying

If you or someone you love find themselves experiencing these symptoms then this could be a sign that you are experiencing the clinically significant condition known as ‘winter blues.’ There is a difference between feeling sad during the winter months and feeling depressed during this time of year.  When your sleep, appetite, and mood begin to change then it might be time to consult with a therapist.

If you or someone you love is experiencing any of the symptoms listed above please feel free to reach out to Specialized Therapy Associates at (201) 488-6678 to be connected with our intake department.

The post Winter Blues first appeared on Specialized Therapy.

The post Winter Blues appeared first on Specialized Therapy.

Addiction can result from and bring forth emotions and thoughts that are difficult to deal with. These emotions can drive an addict to behave in ways they later regret. It can be challenging to figure out how to act in opposite ways that have more positive outcomes. A question I often ask my own clients is: “Are your behaviors getting you to where you want to go?” If the answer is ‘no’ and it’s time to work on changing behaviors, then it’s helpful to get an idea of what your values are. Knowing what is most important or worthwhile for you will help keep you on track and guide your decision making in recovery.

You may be asking yourself, ‘How do I uncover my own values?’ The disease of addiction can cause a person to put aside or ignore values such as honesty or loyalty. You may have lied about your substance use many times to your family members or spouse for example. That doesn’t mean you don’t value these things! It means you are reconnecting with yourself and taking steps towards the life you want to live.

Value Categories

Consider value categories to help kickstart uncovering your own values. These categories include family, friendships, romance or intimacy, education, work (work ethic), honesty, respect, loyalty, health, community, faith, and sobriety. For each category, ask yourself what this means for you and come up with specific examples of each value’s meaning. Make a list of each value and each example. Take a moment to come up with examples of times you have acted on these values in the past, before your addiction. Use these examples as proof that you can act on these values again! Explore what kinds of changes you can make in your life now to respect your values. Identify values involved in any kind of choice you want to make and what behaviors could go along with those values.

For More Information

Specialized Therapy Associates provides a wide range of addiction recovery services for adolescents and adults. If you would like to find out more, please call the intake department at 201-488-6678, or specializedtherapy.com

The post Values and Success in Recovery first appeared on Specialized Therapy.

The post Values and Success in Recovery appeared first on Specialized Therapy.

If you are unsure if you are struggling with the Unmanageability of a drug and/or alcohol addiction ask yourself the following questions:

1. Have you neglected important responsibilities in order to drink or use drugs?
2. Have you continued to drink or use despite your job, finances, health and/or relationships being negatively affected?
3. Have you begun to use increasingly larger amounts of a substance or use more frequently?
4. Have you experienced negative physical symptoms when you stop drinking or using?

If you have answered Yes to any of these questions consider the possibility that your substance use has become unmanageable.

Recovery offers people tools that they can use to make their lives more manageable. Seeking professional help can you identify your triggers and learn healthy coping skills.  If you or someone you love is struggling with drug or alcohol addiction please feel free to inquire about our Early Recovery Group. If you need support to help you cope with the addiction of a loved one please contact our intake department. The intake department at Specialized Therapy Associates can be reached at (201) 488-6678.

The post Unmanageability in drug and alcohol addiction first appeared on Specialized Therapy.

The post Unmanageability in drug and alcohol addiction appeared first on Specialized Therapy.

There are a few types of defenses which are common for people who use or abuse substances. First, denial, in which a person chooses not to accept reality, or refuses to experience real feelings.
Second, blaming, in which a person tries to blame others for a difficult situation or painful emotions. Third, minimizing, in which a person downplays a situation to make it seem more positive, or less serious, than it is. For example, a person who abuses alcohol might say they drink one or two drinks a night, when in reality they drink 8 to 10 drinks a night. Fourth, rationalizing, in which a person finds reasons or excuses for what they do to make it seem alright. For example, that same person who drinks 8 to 10 drinks a night might say it’s alright because they don’t have work the next day.

Those who use or abuse substances engage in these defenses whether they are conscious of doing so or not. Substance use itself masks the painful reality of situations, so remember that it can be difficult for persons suffering from addiction to realize they are using defenses. This can make it difficult to create and maintain change. As a family member or friend, you can attempt to confront a loved one struggling with addiction with the reality of their situation, and with the reality of how their substance use has negatively impacted their life and the lives of others. With appropriate and effective treatment, a person struggling with addiction can confront their own reality, and begin making change.

For more information on substance abuse and addiction counseling, call Specialized Therapy Associates at (201)-488-6678.

The post Substance Use and Defenses first appeared on Specialized Therapy.

The post Substance Use and Defenses appeared first on Specialized Therapy.

This is ideal for those individuals who are undergoing a transition whether it be from intensive out/inpatient therapy or just going through a life change. It is also a great supplement to individual therapy, and I find that many patients who have previously been in group therapy during their time with intensive out/inpatient, like the transition to one day a week therapy in the group setting. It is a wonderful way to experience the support that comes from others going through the same concerns.

In general, it is a group for anxiety and depression. It is an open-ended process group covering topics such as relaxation techniques, positive affirmations, coping skills, relationship issues, improving self-esteem, and ongoing support.  To some degree, it could cover social skills as well. Overall, it is a wonderful way to experience the support that comes from others going through the same concerns.

-Dana Weir, LCSW

Register for General Adult Group Therapy online today!

Click here to learn more information.

The post General Adult Group Therapy first appeared on Specialized Therapy.

The post General Adult Group Therapy appeared first on Specialized Therapy.

Since the program requires reading in the group itself and of
handouts given as homework, the program is not appropriate for children too young to read. The program teaches children the component
steps of each skill, gives each child the opportunity to practice the
steps of the skill in the group with the other children and fosters
generalization of the skill by encouraging the child to use the skill at
home and at school. Each week, a new skill is focused. We emphasize those skills that the children’s parents have indicated as one which their child’s needs to practice to
become more comfortable and more accomplished when using. Each group
provides a supportive environment for each child to feel safe practicing
the skill and an opportunity to discuss any issues bothering them on a weekly basis. The social skills training group is an excellent setting to put your little one at ease while building their confidence!

Register online today!

Click here to learn more information.

The post Social Skills Training Group: Help With Interactions first appeared on Specialized Therapy.

The post Social Skills Training Group: Help With Interactions appeared first on Specialized Therapy.

Everyone worries from time to time, but sometimes anxiety can become all-consuming, inhibiting everyday life. Most of us have experienced anxiety at some point in our lives. It is a normal response to threatening situations. Under certain circumstances, anxiety can actually help us to evaluate and mobilize our resources in order to protect ourselves and our loved ones. In moderation, it can also help us to be more efficient and improve our performance in some tasks. Sometimes, however, anxiety can become all-consuming, hindering our abilities and interfering with our daily lives. At extreme levels, it can severely impair our functioning.

According to the National Institute of Mental Health (NIMH), Anxiety Disorders affect about 40 million American adults, age 18 years and older (one out of every five people) in a given year. Anxiety Disorders are the most prevalent health problems in the United States, surpassing alcohol and drug abuse. Unlike the relatively mild, brief anxiety caused by a stressful event (such as speaking in public or a first date), anxiety disorders last at least 6 months and can get worse if they are not treated.

The Anxiety/Stress Management Program at Specialized Therapy Associates treats the various types of anxiety including:
 Generalized Anxiety Disorder (GAD)
 Obsessive-Compulsive Disorder (OCD)
 Social Phobia (or Social Anxiety Disorder)
 Panic Disorder
 Specific Phobia
 Post-Traumatic Stress Disorder (PTSD)

Cognitive Behavioral Therapy (CBT) is the primary approach used to treat Anxiety Disorders. CBT is a therapeutic approach that integrates cognitive (thought) restructuring and behavior modification techniques. Essentially, CBT is about reprogramming habits, changing the way you think and changing the way you act.

The goals of the program are to help develop:
 Knowledge about anxiety conditions
 Self-management techniques
 An understanding of how automatic thoughts, unconscious rules/beliefs, and thinking styles contribute to anxiety
 The ability to use graduated exposure to reduce symptoms of anxiety
 Goal setting and follow-through
 Positive coping strategies to replace negative coping strategies
 The ability to manage symptoms of anxiety

Specialized Therapy Associates offers a weekly support group for adults who are suffering from anxiety. The group is held every Thursday evening from 7:00pm to 8:00pm in our Hackensack office.  The group’s focus involves providing members with support, guidance, and treatment related to their own progress. We aim to help develop and promote healthy social interaction and provide the opportunity to receive peer feedback in a safe, supportive, nonjudgmental environment.

The support group is a great opportunity to establish relations with others who can appreciate the daily challenges of this potentially disabling condition.

The goals of the group are to help develop:
 Knowledge About Anxiety
 Self-Management Techniques
 An Understanding of How Automatic Thoughts, Unconscious Rules / Beliefs, and Thinking Styles Contribute to Anxiety
 Goal Setting and Follow-Through
 Positive Coping Strategies to Replace Negative Coping Strategies
 Ability to Manage Symptoms of Anxiety
 Improved Self Esteem

-Dr. Jennifer Stevenson, PsyD., LPC.

Register online today!

Click here for more information.

The post The Anxiety/Stress Management Program first appeared on Specialized Therapy.

The post The Anxiety/Stress Management Program appeared first on Specialized Therapy.

Some people struggle with finding a sponsor, some people aren’t 100 % sold on the whole ‘Higher Power’ concept, while others feel triggered being around so many people and are not really sure what to say or how much they want to share.

Some individuals aren’t sure where they fit in and don’t feel as ‘sick’ as others. They might not be sure how the ‘steps’ will help them, or report feeling uncomfortable with giving people their phone number right off the bat and also need more direction & guidance.

If you are one of these people, then the Early Recovery Group is for you! Here at STA, we got tired of just hearing people say “I need more than just 12 step meetings” and not doing anything about it. Now, we are starting an Early Recovery Group here at STA for both men and women over the age of 18 who are in the early stages of sobriety and are needing a little extra help.

Whether you have found meetings helpful or not, you are welcome here! Even if you love AA/NA & just feel you could benefit from some extra support from trained professionals, you are welcome here!

In the early recovery group, We work on relapse prevention planning, developing a sober support network, how to manage cravings & identify triggers, offer education on cross addictions & self-sabotaging behaviors and most importantly, provide support & encouragement to help you reclaim your life!

-Jill Mackey, LPC.

Register online today!

Click here to learn more information.

The post Surviving Early Recovery: More than just 12-Steps first appeared on Specialized Therapy.

The post Surviving Early Recovery: More than just 12-Steps appeared first on Specialized Therapy.