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.

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.

Being a People Pleaser can hurt your own mental health.

A people pleaser is a type of person who are “too nice”, almost always putting everyone else’s needs before their own. They never say “no”, are always volunteering to help, and make sure that everyone else’s needs are met first before they worry about themselves. It may sound like a good thing to always help others but this can quickly lead to emotional and physical burnout. Common examples include:

• Agreeing to cover a shift or pick up a project at work that you know you cannot do
• Not doing activities that you want to do because it may bother other people
• Doing things that you don’t want to or can’t do because you’re afraid others will be mad at you if you say no
• Experiencing guilt at the thought of saying “no” to someone
• Being afraid people would not like you if they knew the real you
• Having a hard time sharing your true feelings
• Going to great lengths to avoid conflict
• Becoming very uncomfortable at the thought of someone being mad at you

All of these qualities point to the larger theme that you are the last priority in your own life. An important step for healthier well being is learning to put your own needs first. Recognizing that you are not responsible for anyone else’s feelings, not their happiness, sadness, anger, etc.  Sharing your wants and needs in an assertive and healthy way reduces people pleasing behavior  and is a critical step in your own journey of wellness. Meaning, you are able to stand up for your own needs and still be respectful of the other person.

If you’re interested in learning more or taking the next step in avoiding the negative aspects of  being a people pleaser and putting yourself first, please visit us at https://www.specializedtherapy.com/ or call 201-488-6678.

Appointments

Complete the form below and we will contact you as soon as possible.

• Name*
  First Last
• Address
  Street Address City AlabamaAlaskaAmerican SamoaArizonaArkansasCaliforniaColoradoConnecticutDelawareDistrict of ColumbiaFloridaGeorgiaGuamHawaiiIdahoIllinoisIndianaIowaKansasKentuckyLouisianaMaineMarylandMassachusettsMichiganMinnesotaMississippiMissouriMontanaNebraskaNevadaNew HampshireNew JerseyNew MexicoNew YorkNorth CarolinaNorth DakotaNorthern Mariana IslandsOhioOklahomaOregonPennsylvaniaPuerto RicoRhode IslandSouth CarolinaSouth DakotaTennesseeTexasUtahU.S. Virgin IslandsVermontVirginiaWashingtonWest VirginiaWisconsinWyomingArmed Forces AmericasArmed Forces EuropeArmed Forces Pacific State ZIP Code
• Home Phone
• Work Phone
• Cell Phone
• Email*
• For which services would you like to make an appointment?
  Check all that apply
  • Functional Medicine
  • Stress Relief Sessions
  • Individual Therapy
  • Group Therapy
  • Family Therapy
  • Testing and Evaluation
  • Couples
  • Workshop
  • Medication Management
  • Spiritual Counseling
  • Other
• If you picked Other, please specify
• Name of Insurance Company
• Insurance Company's Toll Free Number
  to verify eligibility or benefits
• Name of Insured
• Insured's Date of Birth
• Insured's Identification Number
• Insured's Social Security Number (optional)
• Insured's Group Number
• Insured's Place of Employment
• Relationship to Insured
• Your Date of Birth
  MM slash DD slash YYYY
• Your Social Security Number (optional)
• Untitled
  • First Choice
  • Second Choice
  • Third Choice
• CAPTCHA

The post You Don’t Need To Be a People Pleaser first appeared on Specialized Therapy.

The post You Don’t Need To Be a People Pleaser appeared first on Specialized Therapy.

1. Eat:

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

2. Pray/Mediation:

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

3. Love:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

If you’re like most people, you tend to put others’ needs ahead of your own and don’t pause to attend to your own. You may feel you don’t have the time to relax or deal with a nagging health challenge.

Have you noticed when you dismiss or avoid the signs and signals from your body or mind that call for your attention, they tend to get louder?

Think of “symptoms” whether emotional or physical, as a message from your system that something needs to be understood and addressed.

You may feel frustrated, angry, resentful or worried. You may see these signals as an inconvenience or think, “if I ignore it, it will go away.” But does that really address what’s going on? Probably not.  You may see these messages as flaws, or “evidence” that there is something wrong with you. (There is nothing wrong with you.)

Your system has infinite wisdom. Trust in your body and mind. Those messages are communication about something important going on inside. Take the time to be more self-compassionate, kind and loving toward yourself. We don’t punish, stress or judge ourselves to wellness.

You deserve the same attention and empathy you would offer a friend or young child. Support yourself with love, openness, and curiosity. Say nurturing, loving and kind words to yourself to support your own healing. Your body is listening to you and will respond accordingly, whether you are harsh and rejecting or compassionate and accepting.

If you would like more guidance on how to understand and manage difficult physical and emotional symptoms, contact us for an appointment.  Our groups and workshops in Integrative Mind-Body Health include strategies for mindfulness and self-compassion. They also address the whole person, mind, body, spirit, and emotions.

Call 201-488-6678 for more information, or click here. 

Written by Anna Sandbank, LCSW, Director of Integrative Mind-Body Health

The post This Valentine’s Day, Show Yourself Some Love first appeared on Specialized Therapy.

The post This Valentine’s Day, Show Yourself Some Love appeared first on Specialized Therapy.

“Don’t say it unless you mean it” is often the response to an offhand apology. When you are forced to apologize you may not do it in a sincere manner. Then it falls on deaf ears. It seems like more of an insult than a reparation. So a powerful apology benefits from sincere emotion. In order to develop that, you need to reach for empathy. Understanding how you hurt someone, feeling what it would be like if this transgression was done to you leads to a more sincere effort. Your sincerity is transmitted through your voice and body.

Reparations. Another important aspect of a powerful apology. 12 step programs talk about making amends to those you hurt.  But how do you fix the hurt or damage you caused? A card? Flowers? Taking responsibility for your actions? A public apology? Any of these may be called for depending on the situation.

Taking Responsibility

Taking responsibility for your actions. A good apology acknowledges what you’ve done wrong. “I’m sorry your feelings got hurt, but I didn’t do anything wrong” will not take you far in repairing the relationship. It may, in fact, trigger an argument and further conflict. This approach sounds like you’re blaming the person who was hurt. “You shouldn’t feel that way, you’re too sensitive” also blames the victim.  So, you need to validate the person’s feelings as well as identify what you did wrong. If you can’t see what you did wrong, you may just repeat it.

“You always say you’re sorry, but you just keep doing it. I can’t trust anything you say”. By recognizing and taking responsibility for your behavior, you can change it. If you use an offhand apology to Band-Aid the problem and continue your behavior, your words become worthless. People don’t forgive what you continue to inflict on them. In some cases, words are not enough. Look to the old saying – Actions speak louder than words.

And then there are those who just won’t say “I’m sorry” at all. They don’t seem to know how to apologize. Learning how to be comfortable with and to make a meaningful apology can improve your life and will certainly improve the quality of your relationships.

If you need help with making apologies or improving relationships in your life, call Specialized Therapy Associates at 201-488-6678 for more information. Or check our website at specializedtherapy.com

The post The Power of Apology first appeared on Specialized Therapy.

The post The Power of Apology 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.

We have all heard of “crimes of passion” but this is confusing love with abuse.  Love and abuse are actually true opposites and have no compatibility together for a psychologically, emotionally and physically healthy relationship.

Here are some questions to ask yourself to see if you’re involved with a love myth:

You don’t feel like equals in your relationship?

Do you feel disrespected in your relationship?

Your partner wears away at your self-esteem and independence?

Love is not given and received in equal ways?

“You hurt the ones you love most”?

Powerful emotions are a wonderful part of beginning a relationship and are there to reinforce the positive aspects of the relationship.  Couples can have passionate and emotionally fulfilling relationships while still being able to handle conflict, disagreement, and independence in a respectful and supportive way.

If you or someone you know is struggling with domestic abuse or possessive desire, or you’d like to learn more about services offered, please contact the Intake Department at Specialized Therapy Associates at 201.488.6678 to hear about our individual and group services.  You can also call the National Abuse Hotline (800) 799-7233.

The post Love Myth: Do not confuse Abuse with Care first appeared on Specialized Therapy.

The post Love Myth: Do not confuse Abuse with Care appeared first on Specialized Therapy.