There are a variety of reasons why someone might engage in gaslighting behavior. Some people do it intentionally, as a way to manipulate or control others. Others may do it unconsciously, as a way to defend themselves or to avoid taking responsibility for their own actions. In some cases, people who engage in gaslighting may have a personality disorder, such as narcissistic personality disorder, which can involve manipulation and a lack of empathy for others.

Gaslighting is not a healthy or acceptable behavior, and it can have serious negative consequences for the person being gaslighted, as well as for the relationships and trust within a family or group. If you are experiencing gaslighting or other forms of manipulation, it’s important to seek support and to learn healthy ways of communicating and interacting with others.

One of the most famous examples of gaslighting is in the 1938 play “Gas Light” by Patrick Hamilton. In the play, a husband named Jack manipulates his wife, Bella, into believing that she is losing her mind. He does this by dimming the gaslights in their home, but denying that he is doing so when Bella brings it up. This causes Bella to doubt her own perception and memory, and she begins to believe that she is going mad.

The term “gaslighting” comes from this play, and it has been used in psychology and popular culture to refer to this type of emotional abuse. Gaslighting can happen in many different relationships, including romantic partnerships, family relationships, and even friendships. It can also happen in the workplace, with a boss or coworker manipulating an employee into doubting their abilities or value to the company.

The effects of gaslighting can be devastating for the victim. They may begin to doubt their own memories, beliefs, and perceptions, which can lead to feelings of confusion, anxiety, and low self-esteem. In severe cases, victims of gaslighting may develop mental health conditions such as depression and post-traumatic stress disorder (PTSD).

Gaslighting can occur for a variety of reasons. It is often a tactic used by someone who wants to gain power or control over another person. They may use gaslighting as a way to manipulate the other person into doubting their own perceptions and memories, which can make them more susceptible to the manipulator’s influence. In some cases, gaslighting may be a result of a person’s insecurities or lack of self-esteem. They may use gaslighting as a way to deflect blame or to avoid being held accountable for their actions.

Gaslighting can also occur in relationships where one person is abusive or controlling. The abuser may use gaslighting as a way to manipulate their victim and to maintain control over them.

It’s important to note that gaslighting is a form of emotional abuse, and it can have serious psychological consequences for the person being gaslighted. If you suspect that you or someone you know is being gaslighted, it’s important to seek support and help. If you or anyone you know is being gaslit or need help, please contact Specialized Therapy Associates at 201-488-6678 for our Mental-health related services. Our highly experienced team of mental health specialists are here to help you heal and assist with your mental-health related issues.

Written by: Dr. Lynda R. Fabbo

References

Sweet, P. L. (2019). The sociology of g-lighting. American Sociological Review, 84(5), 851-875.

Tormoen, M. (2019). G-lighting: How pathological labels can harm psychotherapy clients. Journal of Humanistic Psychology, 0022167819864258.

HARRIS, D. M., & MACNEILL, D. N. (2021). Gaslighting 2: Victimhood and learned helplessness.

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Biological Factors:

Research has shown that several biological factors can contribute to suicidal behavior. Neuroimaging studies have identified differences in the brains of individuals who die by suicide, including altered activity in regions associated with emotion regulation and decision-making. Genetic factors may also play a role, as studies have identified a heritability component to suicidal behavior. Additionally, disruptions in the levels of certain neurotransmitters, such as serotonin, have been linked to increased suicide risk.

Psychological Factors:

Psychological factors, such as mental illness, can significantly increase the risk of suicidal behavior. Mental health conditions such as depression, anxiety, bipolar disorder, and schizophrenia are commonly associated with suicide risk. Trauma, including childhood abuse or neglect, can also increase the risk of suicidal behavior. Psychological factors may interact with biological factors to further increase the risk of suicide.

Environmental Factors:

Environmental factors, such as social and economic stressors, can contribute to suicidal behavior. Individuals who experience social isolation, financial hardship, or relationship problems may be more likely to consider suicide. Exposure to suicide, either through personal experience or media coverage, may also increase suicide risk. Access to lethal means, such as firearms, can further increase the risk of suicide.

As stated in the beginning, suicidal behavior is an extremely complex phenomenon that arises from the interplay of biological, psychological, and environmental factors. While each individual’s experience with suicidal behavior is unique, understanding the underlying causes of suicide risk is essential to developing effective prevention and intervention strategies. By addressing biological, psychological, and environmental factors, we can work towards reducing the incidence of suicidal behavior and supporting individuals who are at risk.

If you or anyone you know is suffering from suicidal tendencies, suicidal behavior, chronic mental illness like depression, anxiety, delusional episodes, etc., neurological diseases like Alzheimer’s disease, alcohol addiction, brain trauma, cognitive deficiency, or undergoing treatments for neurodegenerative diseases, please contact Specialized Therapy Associates at 201-488-6678 or The Functional Medicine Center for Personalized Care, LLC (www.FxMedCenters.com) at 201-880-8247 for our Integrative Mind-Body Health services which can greatly help you with holistic mind-body healing.

References:

Jollant F, Lawrence NS, Giampietro V, et al. Orbitofrontal cortex response to angry faces in men with histories of suicide attempts. Am J Psychiatry. 2008;165(6):740-748.

McGuffin P, Marusic A, Farmer A. What can psychiatric genetics offer suicidology? Crisis. 2001;22(2):61-64.Mann JJ. Neurobiology of suicidal behaviour. Nat Rev Neurosci. 2003;4(10):819-828.

Hawton K, Saunders KE, O’Connor RC. Self-harm and suicide in adolescents. Lancet. 2012;379(9834):2373-2382.

Glenn CR, Kleiman EM, Cha CB, et al. Understanding suicide risk within the Research Domain Criteria (RDoC) framework: A meta-analytic review. Depress Anxiety. 2018;35(1):65-88.

Hjelmeland H, Dieserud G, Dyregrov K, et al. Psychological autopsy studies as diagnostic tools: Are they methodologically flawed? Death Stud. 2012;36(7):605-626.

Stack S. Media impacts on suicide: A quantitative review of 293 findings. Soc Sci Q. 2005;86(2):452-474.

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The workplace can be a source of stress for many employees. Deadlines, performance evaluations, conflicts with colleagues, and other work-related stressors can take a toll on mental health. The American Psychological Association reports that workplace stress costs the U.S. economy billions of dollars annually in lost productivity and healthcare costs.

Therefore, it’s important for employers to recognize the impact of workplace stress on their employees’ mental health and take steps to reduce stressors. This can include offering mental health resources, such as an employee assistance program (EAP) or access to mental health professionals. It can also mean creating a workplace culture that prioritizes mental health, such as offering flexible work arrangements, promoting work-life balance, and encouraging employees to take breaks and prioritize self-care.

Strategies for Improving Mental Well-being in the Workplace

Both employers and employees can take steps to improve mental well-being in the workplace. Here are some strategies to consider:

Promote open communication: Encourage open communication between employees and management. Employees should feel comfortable talking to their supervisors about any mental health concerns they have, without fear of negative consequences. Employers can create a safe and supportive environment for employees to discuss mental health concerns by providing resources and training on mental health issues.

Encourage self-care: Encourage employees to prioritize self-care, such as taking breaks, getting enough sleep, and engaging in activities they enjoy outside of work. Employers can provide resources and support for employees to practice self-care, such as offering mental health days or wellness programs.

Create a positive work environment: A positive work environment can go a long way in improving mental well-being. Employers can create a positive work environment by fostering a sense of community and teamwork, recognizing employee achievements, and providing opportunities for growth and development.

Provide mental health resources: Employers can offer mental health resources, such as an employee assistance program (EAP) or access to mental health professionals. This can provide employees with the support they need to manage work-related stressors and other mental health concerns.

Encourage work-life balance: Encourage employees to maintain a healthy work-life balance by offering flexible work arrangements, such as remote work or flexible hours. This can help employees manage their workload and prioritize their mental health.

Reduce stigma: Reduce stigma surrounding mental health by educating employees about mental health issues and encouraging open communication. Employers can provide training on mental health issues and promote mental health awareness campaigns.

Mental health is a critical component of overall health and well-being, and it’s important for employers and employees to prioritize mental health in the workplace. Employers can take steps to reduce workplace stressors, promote mental health resources, and create a positive work environment. Employees can prioritize self-care, communicate openly with their supervisors, and seek out mental health resources when needed. By working together, employers and employees can improve mental well-being in the workplace and create a healthier, more productive workforce.

The post The Importance of Mental Health in the Workplace first appeared on Specialized Therapy.

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What are Psychoactive Hallucinogens?

Psychoactive compounds or psychedelics are known to induce hyper-realistic hallucinations. The “trip” however, is more than just a random high. Research suggests that hallucinogens like Psilocybin, the psychoactive compound in magic mushrooms, DMT, and LSD can rearrange and rewire neural pathways. Brain mapping images of individuals on psychedelics clearly show the brain light up like never seen before. Distinct regions of the brain which do not necessarily work together, are seen to operate in coordination with one another under the influence of psychedelics. In fact, psychoactive compounds are experiencing somewhat of a renaissance today, and more and more people in the field of science are asking: could it be possible to treat mental illness with these compounds?

To answer that question, we need to define psychedelics first. Psychedelic substances are defined as “classic serotonergic hallucinogens” as they directly interact with the 5-HT system, primarily acting as 5-HT2A receptor agonists. However, the mechanism of action is way more complex than previously thought, and they also bind to 5HT1A, 5HT2B, 5HT2C, 5HT6, and 5HT7 receptors with variegated neurological, physiological, and psychological implications.

What effect do these psychoactive compounds have on the brain?

5-HT receptors are associated with the release of neurotransmitters like Serotonin, Dopamine, Acetylcholine, etc., that tremendously affect mood, behavior, libido, sleep patterns, and sensory modulations. Consequently, functional imaging studies show that psychedelics massively increase the processing of sensory information and induce altered integration of sensory perceptions. This creates a novel experience for the user. However, psychedelics alter information processing systems within the cortico-striato-thalamo-cortical feedback loops. LSD and psilocybin enhance overall interaction between sensory and somatomotor brain networks while decreasing communication among associative brain regions, including large-scale brain networks (such as the Default Mode Network). In fact, LSD, Psilocybin, and DMT vastly increase functional connectivity between the thalamus and sensory-somatomotor cortical regions.

One of the signature features of psychedelics is an alteration in visual perception. These have repeatedly been associated with a reduction in α oscillations, particularly over posterior parieto-occipital brain areas. This suggests that psychoactive compounds greatly enhance the excitability of the visual pathway. However, the most fascinating fact about psychedelics is that they are capable of permanently changing/rewiring neural connectivity and creating novel neural connections which can massively affect/alter behavior permanently. Could this somehow help people with mental illness?

Treating mental illness with psychoactive hallucinogens

Data from double-blinded clinical studies suggest that Psilocybin, commonly found in magic mushrooms, greatly reduces cluster headaches, anxiety, anorexia, Obsessive Compulsive Disorder (OCD), and substance abuse. However, people with chronic mental illness almost often tend to suffer from neurological or psychological loops they fail to break away from. Since psychedelics are capable of creating novel connections between neurons in the brain and can rewire the neural network, the patients could break away from ruminating and destructive thought processes.

Psychedelics like DMT, Psilocybin, MDMA, and LSD can enhance associative learning, a cognitive function that is greatly impaired by neuropsychiatric disorders like Major Depressive Disorder (MDD). Studies suggest that psychedelics like LSD, DMT, and Psilocybin can greatly assuage symptoms in patients with bipolar disorder, PTSD, major depression, suicidal behavior, chronic anxiety, panic attacks, schizophrenia, and chronic insomnia. Some studies suggest that Psilocybin could even help patients with Alzheimer’s and Parkinson’s disease regain brain function. Lisuride, a non-hallucinogenic structural analog of LSD, exhibits antidepressant properties in several clinical studies. MDMA has been shown to have a significantly positive effect on PTSD patients. Overall, the pattern among numerous clinical studies is quite obvious. They all report that psychedelics in general can massively decrease the symptoms associated with mental health problems in the participating population.

In 2023, we are getting closer every day to when psychedelics could soon be approved by the FDA. Oregon has already approved the use of psilocybin starting January 1st, 2023. It is only a matter of time before the general population can legally explore the healing potentials of psychoactive compounds. However, the secret to success is micro-dosing.

Meanwhile, if you or anyone you know is suffering from mental illness, neurological diseases like Alzheimer’s disease, alcohol addiction, brain trauma, cognitive deficiency, or undergoing treatments for neurodegenerative diseases, please contact Specialized Therapy Associates at 201-488-6678 or The Functional Medicine Center for Personalized Care, LLC (www.FxMedCenters.com) at 201-880-8247 for our Integrative Mind-Body Health services which can greatly help you with holistic mind-body healing.

Reference:

Carhart-Harris RL, Goodwin GM. The Therapeutic Potential of Psychedelic Drugs: Past, Present, and Future. Neuropsychopharmacology. 2017 Oct;42(11):2105-2113. doi: 10.1038/npp.2017.84. Epub 2017 Apr 26. PMID: 28443617; PMCID: PMC5603818.

De Gregorio D, Aguilar-Valles A, Preller KH, Heifets BD, Hibicke M, Mitchell J, Gobbi G. Hallucinogens in Mental Health: Preclinical and Clinical Studies on LSD, Psilocybin, MDMA, and Ketamine. J Neurosci. 2021 Feb 3;41(5):891-900. doi: 10.1523/JNEUROSCI.1659-20.2020. Epub 2020 Nov 30. PMID: 33257322; PMCID: PMC7880300.

Fuentes JJ, Fonseca F, Elices M, Farré M, Torrens M. Therapeutic Use of LSD in Psychiatry: A Systematic Review of Randomized-Controlled Clinical Trials. Front Psychiatry. 2020 Jan 21;10:943. doi: 10.3389/fpsyt.2019.00943. PMID: 32038315; PMCID: PMC6985449.

Vargas MV, Meyer R, Avanes AA, Rus M, Olson DE. Psychedelics and Other Psychoplastogens for Treating Mental Illness. Front Psychiatry. 2021 Oct 4;12:727117. doi: 10.3389/fpsyt.2021.727117. PMID: 34671279; PMCID: PMC8520991.

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Researchers at the Washington University School of Medicine have recently discovered that sleeping for less than 4.5 hours a night and more than 6.5 hours a night, accompanied by poor sleep quality, can gradually attribute to cognitive decline. However, cognitive decline is not the only major concern for a sleep-deprived individual.

Studies have shown that sleep deprivation can substantially intensify amygdala reactivity to negative emotional stimuli. Amygdala is a complex part of the limbic system that processes emotions such as fear and aggression. In addition, the amygdala plays a pivotal role in decision-making and reward processing.

Amplified activity in the Amygdala makes the sleep-deprived individuals feel negative emotions more strongly while also intensifying an individual’s reactions. Sleep-deprived individuals are more prone to irritability, emotional volatility, anxiety, aggression, suicidal thoughts, and suicide completion. Additionally, sleep deprivation can severely impair the activity of the salience-detection network (amygdala, anterior cingulate cortex, and anterior insula), resulting in the inability to accurately interpret visceral emotions and facial expressions on other people. For instance, even a simple harmless glance could be misperceived as a judgmental rejection. Disruption in the salience-detection network results in altered social behavior, mood disorders and can even reduce self-awareness.

Sleep deprivation also severely disrupts the dopaminergic system. Dopamine is associated with the reward center of the brain and just one night of sleeplessness can reduce the availability of D2 and D3 receptors with varying adverse consequences. Changes in dopamine receptors have been associated with impulsiveness and severe inability in decision-making.

Chronic sleep deprivation or insomnia may also result in depression. Several longitudinal studies clearly show that chronic insomnia and alterations in sleep patterns increase the likelihood of depression.

Sleep deprivation can lead to the accumulation of adenosine; a neurotransmitter secreted by astrocytes, a type of glial cell in the brain. This increased build-up of adenosine in the cortex and basal forebrain can sometimes induce a transient mood-altering effect that lasts for up to 48 hours. Although adenosine is certainly necessary for the normal functions of the brain, overproduction and prolonged extracellular accumulation may result in chronic inflammation, fibrosis, and organ damage. This may not only lead to brain fog, but also may attribute to further worsening of adverse impulses and negative emotions. Chronic sleep deprivation thus intensifies negative feelings, induces mood disorders, and can result in reduced self-awareness.

Sleep deprivation can also make you overthink certain memory events of the past and can even alter your memory of negative experiences. The result is sometimes a modified and yet empathically fueled recount of a previous experience that your brain considers accurate. However, in reality, the situation may not even be as bad as you think! This could be a result of disruption in synaptic and memory consolidation attributed to impaired hippocampal cAMP and mTOR signaling. Nonetheless, if you are sleep-deprived, it is time to seek help!

If you or anyone you know may be suffering from sleep disorders or any other mental and physical health concerns, please contact The Functional Medicine Center for Personalized Care, LLC (www.FxMedCenters.com) at 201-880-8247 or Specialized Therapy Associates at 201-488-6678

Ishtiak Ahmed Chowdhury

References:

1. Krause AJ, Simon EB, Mander BA, et al. The sleep-deprived human brain. Nat Rev Neurosci. 2017;18(7):404-418. doi:10.1038/nrn.2017.55

1. Al-Abri MA. Sleep Deprivation and Depression: A bi-directional association. Sultan Qaboos Univ Med J. 2015;15(1):e4-e6

3. Havekes R, Abel T. The tired hippocampus: the molecular impact of sleep deprivation on hippocampal function. Curr Opin Neurobiol. 2017;44:13-19. doi:10.1016/j.conb.2017.02.005

4. Borea PA, Gessi S, Merighi S, Vincenzi F, Varani K. Pathological overproduction: the bad side of adenosine. Br J Pharmacol. 2017;174(13):1945-1960. doi:10.1111/bph.1376

5.  Website: Melatonin: Is it safe for treating insomnia? (specializedtherapy.com)

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Unlike baby blues or postpartum blues in which symptoms appear and resolve quickly (within 2 weeks) after the birth, PPD is more severe and can even last up to one year. The symptoms of PPD include suicidal or self-harming tendencies, reduced interest in activities, abrupt mood swings, thoughts of harming the child, depressed mood, low self-esteem, constant and unexplained fear, insomnia, fatigue, loss of appetite, etc.

Although rare, a more severe illness is the postpartum psychosis which occurs approximately in 0.2-0.3% of the child births. In such cases, the mother suffers a break from the reality and experiences severe psychotic episodes. In fact, the delusions are extremely severe. They only make sense to her, and her beliefs lead to self-harm or even harming the child in some cases. The symptoms include hallucinations, hyperactivity, delusions, paranoia, irritability, rapid mood swings, etc.

Regardless of the severity in symptoms, postpartum depression and psychosis can have long lasting negative consequences on the well-being of both mother and the child. Although the conditions are deeply complex in nature, there are several root causes. These causes can be associated with the development of postpartum depression or psychosis.

During pregnancy, the female body is inundated with Estrogen and Progesterone; two of the most essential hormones associated with gestation. However, there is a rapid fall in the level of these two hormones right after childbirth. Although the relation is still under ongoing research, this rapid and extreme fall in the hormone levels may have a detrimental impact on the mother’s mental health. In addition, social and psychological changes arising from added responsibilities and pressure (financial difficulties, low social support) may surmount to postpartum depression. If unaddressed, this ultimately leads to unfavorable mother-infant interactions, attributing to adverse infant development that may include severe health risks.

When it comes to postpartum psychosis, the most alarming risk factor is either personal or a family history of bipolar disorder. In addition, any previous unreported psychotic episode, rapid fall of estrogen and immune system dysfunction may result in postpartum psychosis. Furthermore, maternal deficiency of the enzyme steroid sulfatase (encoded by X-linked STS gene) is also a culprit. The deficiency is a prime candidate for the development of postpartum psychosis.

The silver lining is, both postpartum depression and psychosis are treatable and quick recovery is possible if addressed immediately. In fact, functional medicine and appropriate psychotherapy can pave the way to efficacious results. However, it is very important that the mother goes through a screening during and after the pregnancy so that she can receive the much-required attention.

Ishtiak Ahmed Chowdhury

References:

Lara-Cinisomo, Sandraluz Akinbode, Tanitoluwa Demilade (2020). Research Recommendations on the Effects of Postpartum Depression and Pain on Infant Care and Development. Journal of Obstetric, Gynecologic & Neonatal Nursing, 49(5), 416–422. doi:10.1016/j.jogn.2020.05.005

Gavin, N. I., Gaynes, B. N., Lohr, K. N., Meltzer-Brody, S., Gartlehner, G., & Swinson, T. (2005). Perinatal depression—A systematic review of prevalence and incidence. Obstetrics and Gynecology, 106, 1071–1083. https://doi.org/10.1097/01.AOG 0000183597.31630.db

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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.

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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

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

Perhaps you’ve had the idea of going to see a therapist, but are afraid you are going to end up telling your life story to someone who only nods their head and writes on a note pad the entire time, barely engaged.  Actually, psychotherapy has changed quite a bit since the early days of the cliche couch and looking away from the psychoanalyst. The truth is that therapy can offer a safe space to talk about your problems and it comes in many different forms. Therapists are trained to approach your problems non-judgmentally, to provide feedback, not give advice, to empower, not enable you. Additionally, it can be a collaborative relationship about your goals and objectives for feeling better about yourself, your life, your relationships, etc. Thus, it is a unique process that looks different for everyone.

What to expect from therapy sessions:

• The first session is a gathering of information about you.
• Sessions serve as incremental steps in a gradual process toward your personal goals.
• The work can be long-term or short-term.
• You don’t have to talk about your childhood.
• Each session can be an opportunity to discuss your problem at your pace.
• Therapy is a relationship, a collaborative process.
• Therapists are not going to tell you what to do; they will not give advice.
• Some sessions will be emotionally, psychologically, mentally, maybe even physically difficult.
• Sometimes, therapists will refer you to other specialists as new information about you in sessions are uncovered.

Therapy might be helpful if:

• You just need to talk 
• You grew up in a dysfunctional family
• Feeling resentful, angry, sad, dissatisfied often
• You need support temporarily after a major life event
• Not knowing why you feel upset
• Uncertainty, self-doubt, difficulty making decisions 
• Your relationships don’t ever seem to work out 
• You are in a relationship that you believe needs improvement 
• Work stress 
• Academic issues
• Behavioral issues
• Family problems

For further guidance on the question ” How does therapy work?”, please call Specialized Therapy Associates at 201-488-6678. Sometimes you just need someone to talk to and the truth is therapy comes in many forms. To make the process easier, our highly trained intake department will assist in linking you with the professional that will help you unlock your unique therapy journey.  

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The post How Does Therapy Work and How can it Help? appeared first on Specialized Therapy.

When we’re faced with unprecedented challenges, it causes us to lose motivation and retread back to our old ways, making it difficult to follow through on our resolutions year-round. A perfect example is this past year with the coronavirus pandemic, a challenge we’ve never faced before! As a collective, 2020 started off with the best of intentions, but unbeknownst to us- a global catastrophe stripped us from all inspiration and granted some of us permission to slip back into our old habits to find safety and comfortability during such an unprecedented time.

Nevertheless, New Year’s resolutions have the best of intentions, they’re a stimulus for growth, turning over a new leaf, leveling up to become a better version of ourselves. Despite naysayers that proclaim New Year’s resolutions are meant to be broken, there is evidence that shows resolutions have the potential to be a successful tool¹ as a new beginning, a chance to start over, an opportunity to embark on a new journey that supports overall physical and mental health and well-being.

Research has shown that New Year’s resolutions that are restriction and avoidance-oriented are far less successful than those that are approach-oriented¹. This is probably why dieting, weight loss, and detox programs are unsuccessful and tend to lead to rebound weight gain and a disordered relationship with food, diet, and exercise.

Instead, focus on making SMART goals this year! SMART goals are specific, measurable, action-oriented, realistic, and time-lined. SMART goals are designed for success by making small, approachable short-term goals instead of BIG, overwhelming end-stage goals. Tackling one small goal at a time builds confidence which is foundational for success.

Having trouble knowing where to begin? Here are some SMART goals that benefit everybody!

Lower your sugar intake:

Sugar is a naturally occurring energy source found in carbohydrates derived from fruits, vegetables, and whole grains. However, the sugar in our food supply today is much different than what it was over a hundred years ago. Since the early 20^th century, sugar consumption has increased dramatically due to the industrialization of food which has allowed sugar to be easily added to processed foods and beverages in its highly caloric, refined form. Now, refined sugar is ubiquitous in our food supply and is found in almost every packaged and processed food (i.e., cookies, cakes, pretzels, pies, pastries, cupcakes, muffins, crackers, chips, white bread) and convenience food (take-out, fast food, convenience store/gas station food). It’s also added to canned foods, bread, cereals, yogurts, and seemingly healthy granola bars and juices.

It is no coincidence that with the increase in sugar consumption from low-quality, nutrient-poor ultra-processed foods has come with an accompanying increase in chronic diseases like type 2 diabetes, obesity, depression, anxiety, IBS, metabolic syndrome, cancer, Alzheimer’s, non-alcoholic fatty liver disease, high blood pressure, heart disease², and the list goes on…

Sugar comes in many forms and goes by many different names. Artificial sweeteners are no better for our long-term metabolic health as an alternative to refined sugars. In fact, these stand-in sugar substitutes have actually proven to cause more harm than good by negatively altering insulin sensitivity and raising the risk for other health conditions like cancer³.

Some helpful tips for lowering your sugar intake:

1. Increase consumption of high-quality fats

Examples- extra virgin olive oil, avocado, avocado oil, grass-fed organic animal products (meat, dairy), ghee, raw nuts, and seeds.

2. Increase consumption of high-quality protein

Examples- organic, pasture-raised, non-GMO poultry and grass-fed beef; organic, non-GMO plant-based proteins like tofu, tempeh.

3. Increase consumption of fiber in the form of fruits, vegetables, whole grains, sprouted beans and legumes

Examples- berries, apples, pears, cherries, broccoli, cauliflower, leafy green vegetables, onions, and garlic; oats, quinoa, brown rice, teff; sprouted lentils

4. Decrease alcohol consumption

Do it the SMART way:

Small- Start with one or more of the above interventions and once you feel comfortable and confident doing that, add another.

Measurable- Keep a journal and write down how you feel eating less refined sugar and drinking less alcohol. At first, it may be a challenge- and that’s to be expected! Write down everything you’re feeling. Refer back to the journal when experiencing difficulties staying on course, this will remind you of the progress you’ve made, how far you’ve come, and inspire you to keep going.

Attainable- Make a grocery list of whole foods before going shopping and stick to the items on the list! For whole foods recipe inspiration, click here to explore our Specialized Therapy Associates Pinterest board!

Realistic- You don’t have to cut out all sugar at once unless otherwise directed by your doctor. Instead, focus on cutting out one or two major sources of refined sugar in your diet- like soda, sweetened beverages, fast food, or go-to snacks like chips, pretzels, or desserts. Then, after you successfully do so, proceed to cut out more and more sources of refined sugar and carbohydrates in your diet.

Time-line- Give yourself a few days to adjust to cutting out the major culprits of refined sugar in your diet. After you’ve successfully done so, remove more sources of refined sugar. Aim for complete removal of refined sugar in your diet and elimination of highly processed foods in a timeline of 3 to 6 months.

Increase physical activity & movement

There is no question that physical activity plays a major role in the status of our metabolic health. The sedentary lifestyle of Americans in the 21^st century has come with innumerable health consequences. We know that physical activity helps with weight maintenance and weight loss, increases insulin sensitivity, lowers our risk for heart attack and stroke, cancer, diabetes, cognitive decline, polycystic ovary syndrome, depression, anxiety, osteopenia, sarcopenia, and osteoporosis⁴. To date, we know that physical activity is one of the most critical means of disease prevention, and yet, we still struggle with making time for it in our fast-moving lifestyle.

Exercise, by definition, is planned, structured, and intentional movement with the objective of achieving a fitness-oriented goal or maintaining physical fitness⁵. For some, exercise can be an incredible outlet for stress and boosting mood and energy levels. If that’s you, great! Aim for achieving 30 to 60 minutes of light to moderate-intensity exercise in the form of aerobic exercise (i.e., brisk walking, jogging, cycling, Pilates) or strength training (weightlifting, kettlebell squats, dumbbell training, etc.) every day.

For others, structured exercise can be a daunting, mundane, and dreaded task that we force ourselves into with the hope of gaining some sort of health benefit. If that sounds more like you, you’re not alone! Regimented exercise is not the only kind of movement we benefit from.

We also benefit from physical activity, a different form of exercise because it can be either structured or unstructured and typically consists of activities you enjoy while still reaping the metabolic health benefits. Structured physical activity may look like walking, riding your biking, hiking, swimming, dancing, yoga, or rollerblading. Examples of unstructured physical activity consists of activities that coincide with daily living such as playing with your children, cleaning the house, gardening, folding laundry, grocery shopping, washing dishes, walking your kids to school, taking the stairs⁵, etc. These types of unstructured physical activity and movement add up and result in increased calorie expenditure which may lead to weight loss over time.

Note: Please consult your physician or health care practitioner before starting any new exercise regimen to ensure it is appropriate for you.

Here are some helpful tips for increasing your physical activity:

1. Take the stairs instead of the elevator.
2. Go for walks on your lunch break or take time to stretch in between meetings.
3. Have a dance party in the morning while you’re getting ready for your day.
4. Stand up while folding laundry or doing desk work.
5. Clean daily- washing windows, vacuuming, mopping.
6. Do some form of pushups, squats, jumping jacks, or walking in place while watching TV.

Do it the SMART way:

Small- If you’re not an exercise buff, start incorporating small bits of movement a few times a week and work yourself up to incorporating movement into your daily routine.

Measurable- Write down the exercise or structured/unstructured physical activity you do and use a tracking app like myfitnesspal to look up how many calories you’re burning while doing so and log it in a journal.

Attainable- If engaging in a structured exercise routine, start with light workouts 15-20 minutes a day, and gradually work your way up to longer time and intensity. If you’re trying to increase your daily movement, start with performing one of the abovementioned activities for 5-10 minutes when you have moments of downtime throughout the day.

Realistic- Don’t feel the need to make any drastic changes to your daily routine to incorporate rigorous exercise and physical activity. Start slow and gradually increase duration and intensity once your body adjusts. This will help avoid burnout.

Timeline- Aim for goals that are suitable for you and your lifestyle. There’s no rush to meet any fitness deadlines unless otherwise specified by a doctor, or yourself. Instead, focus on enjoying the movement you do incorporate into your routine to make sure its sustainable.

Note: Please consult your physician or health care practitioner before starting any new exercise regimen to ensure it is appropriate for you.

Be more mindful

Mindfulness is about paying attention in the present moment, on purpose, without judgment. Mindfulness means being able to bring direct, open-hearted awareness to what you are doing while you are doing it. Practicing mindfulness helps you tune into what is going on in your mind by bringing awareness to your thoughts and emotions as well as your body by paying attention to any internal or external physical sensations. Mindfulness can be practiced in a variety of ways- meditation, breathwork, walking in nature, exercise, physical activity and movement, cooking, eating, everyday tasks like laundry, cleaning, or even making your bed. There are countless moments throughout the day where one can practice mindfulness- ironically enough, you just have to pay attention to when those moments present themselves.

Mindfulness encourages curiosity and compassion for individuals and their environment. the evidence is clear that incorporating mindfulness into your lifestyle has a profound impact on our experience as human beings by tapping into a transcendental, restful state that beneficially alters our physiology thus improving quality of life. Practicing mindfulness has been linked to decreased anxiety, stress, depression, mood balance and regulation, emotional reactivity⁶ aging, improved immune function⁷, chronic pain management^8,9, and better sleep¹⁰

Tip for increasing mindfulness:

1. Go for a walk outside, pay attention to your surroundings. The way the air smells and feels on your skin, the sounds of the wildlife or cars passing by, the color of the foliage, how your feet make contact with the earth with every step.
2. Be present while eating by paying attention to the way food tastes, think about where it came from, the journey it took to make its way onto your plate, what senses its satisfying, the texture, smell, and sound it makes while chewing.
3. Practice mindful breathing. Take deep breaths and pay attention to how your belly rises and falls with each breath. Feel your chest expand with air and release entirely.

Mindfulness is a personal journey, there’s no right or wrong way of practicing it. Simply, try and pay attention to the routine motions of your life and practice gratitude for being alive rather than simply existing.

You can implement the abovementioned New Year’s resolutions by yourself, but research has shown that working in groups of people with the same or similar goals yields higher success rates and longer-lasting behavior change¹¹. Working in a group setting also provides a means of accountability and support when facing challenges to keep you on track with integrating new habits in order to reach your goals. Call 201-488-6678 to take advance of new groups Specialized Therapy Associated is offering this January!

Did you know we have a Board Certified Health and Wellness Coach on staff? If you would like personalized support and guidance on how to implement any of the above suggestions, please call Specialized Therapy Associates at 201-488-6678 to schedule your complimentary consultation. Our Health Coach, Anna Sandbank, LCSW, INHC, NBC-HWC will speak with you to learn more about your goals, and how she can support you to make them a reality in 2021.

By Taylor Groff, MS, Functional Nutritionist

About the Author:

Taylor Groff is a functional nutritionist that specializes in using evidence-based nutrition and food as medicine to treat the root cause of any illness- physical, emotional, and/or metabolic- that affects our ability to live a happy, healthy, and fulfilled life. Taylor helps move individuals into a state of optimal health by providing the tools and resources necessary to make informed health choices through teaching basic nutrition principles and providing personalized nutrition plans. Taylor focuses on the client as an individual with their own genetic uniqueness, health history, lifestyle, and cultural influences, and designs a food plan that is personal to them based on their health needs to ensure compliance for sustainable success.

Taylor has her M.S. in Human Nutrition and Functional Medicine from the University of Western States and her B.S. in Biological Sciences from Rowan University. She enjoys being outside in nature, going for hikes with her dog, and cooking healthy recipes. Taylor works alongside our Board Certified health coach, Anna Sandbank, designing personalized nutrition plans for clients.

References:

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2. Stanhope KL. Sugar consumption, metabolic disease, and obesity: The state of the controversy. Crit Rev Clin Lab Sci. 2016;53(1):52-67. doi:10.3109/10408363.2015.1084990
3. Purohit V, Mishra S. The truth about artificial sweeteners – Are they good for diabetics?. Indian Heart J. 2018;70(1):197-199. doi:10.1016/j.ihj.2018.01.020
4. Booth FW, Roberts CK, Laye MJ. Lack of exercise is a major cause of chronic diseases. Compr Physiol. 2012;2(2):1143-1211. doi:10.1002/cphy.c110025
5. Ceria-Ulep CD, Tse AM, Serafica RC. Defining exercise in contrast to physical activity. Issues Ment Health Nurs. 2011;32(7):476-478. doi:10.3109/01612840.2010.525692
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7. 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
8. Hilton L, Hempel S, Ewing BA, et al. Mindfulness Meditation for Chronic Pain: Systematic Review and Meta-analysis. Ann Behav Med. 2017;51(2):199-213. doi:10.1007/s12160-016-9844-2
9. Banth S, Ardebil MD. Effectiveness of mindfulness meditation on pain and quality of life of patients with chronic low back pain. Int J Yoga. 2015;8(2):128-133. doi:10.4103/0973-6131.158476
10. Black DS, O’Reilly GA, Olmstead R, Breen EC, Irwin MR. Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: a randomized clinical trial. JAMA Intern Med. 2015;175(4):494-501. doi:10.1001/jamainternmed.2014.8081
11. Paul-Ebhohimhen V, Avenell A. A systematic review of the effectiveness of group versus individual treatments for adult obesity. Obes Facts. 2009;2(1):17-24. doi:10.1159/000186144

The post Keeping New Year’s Resolutions first appeared on Specialized Therapy.

The post Keeping New Year’s Resolutions appeared first on Specialized Therapy.