Mental Health Archives - Page 5 of 6 - Louisville Health & Healing

To Medicate or Not to Medicate….

August 8, 2021/0 Comments/in Anxiety, Louisville Health and Healing News, Mental Health/by Louisville Health & Healing

People who are struggling with mental health conditions often find it difficult to navigate their treatment. That’s because it can be tricky to understand how, when and where to get help. For example, a lot of people don’t know the difference between a therapist, a counselor, a psychologist and a psychiatrist. We could break that down further and it gets even more confusing. So, one can imagine the difficulty in deciding what to if you or a family member is battling depression, anxiety, ADHD and so on. Here are some basic things to know and some guidelines to follow. However, the first step anyone should take is to talk to their doctor and seek out the help of a mental health professional such as a therapist or counselor.

The first thing to understand is that there is no one size fits all formula about when and who should utilize psychotropic medication to treat mental health. That’s because mental health originates from a myriad of sources including genetics and environment. For example, someone may be battling depression because their lifestyle is unsuited for their well-being. Another person may be battling depression because they have unresolved childhood trauma, while yet another may have a genetic predisposition toward depression. Finally, someone may have some combination of all these issues. To complicate matters more, if someone is using any type of alcohol or other substance then the situation is further compounded, confounded and needs a professional intervention to determine the most effective and safest way to get help.

“So, what does all this mean,” you say, “I’m more confused now than a minute ago!” Precisely, but the point of all this is to say that whether one chooses to use medication or not has a lot to do with what, why, and how the mental illness is presenting itself. Sometimes, therapy and improving coping skills can do wonders to help someone feel better. However, there are times when therapy isn’t very helpful until medication is introduced. All of this is dependent upon the originating factors contributing to the issue.

As a therapist, the philosophy is to dive deeper into the etiology (origins) of the mental health issue. This process of investigation begins with a thorough intake and is further explored in ongoing sessions during therapy. After a therapist gets more familiar with the patterns and etiology of the mental health condition, they can help a client decide if it would be worthwhile to speak to a medical provider.

Once the decision is made that it’s time to seek medical guidance, the therapist can provide referrals to the client. These medical referrals can consist of psychiatrists, psychiatric nurse practitioners, addiction psychiatrists and sometimes even a primary care doctor. All these professionals are trained and licensed to prescribe medications, but there are some nuances to be aware of.

Psychiatrists are medical doctors with a specialization in prescribing psychotropic medications to treat mental illness. Psychiatric nurse practitioners can also prescribe like a psychiatrist, but they are not medical doctors. However, their knowledge and education are expansive, and they are wonderful resources for the mental health community. To learn more about the differences between the two, you can read more here https://nursejournal.org/careers/psychiatric-nurse/psychiatric-np-vs-psychiatrist/. Finally, a primary care doctor, or family doctor, can also prescribe some psychotropic medications. They will typically only write scripts for more generalized mental health conditions such as SSRIs for anxiety or depression. In some cases, they may only provide a prescription for a short period of time then ask the client to follow up with a psychiatrist for the future of their mental health treatment. Another scenario is that the primary care doctor may only prescribe a medication if the client is actively in therapy as well. For situations where the mental health issues are more severe, they will typically not prescribe anything and require a client seek a psychiatrist for their prescription. Finally, an addiction psychiatrist is just like a mental health psychiatrist, but they have the added specialization of treating substance use disorders. Your therapist should be able to help you navigate the best option for your circumstances.

If you are considering medication for mental health treatment, it is important to remember that professionals are here to help you. Most important, if you begin medication, you should follow your doctor’s guidance. Should you desire to make changes, you need to let your doctor and therapist know. Medications often take time to work, and they can have an impact on your physiology and mood; so, you don’t want to make snap decisions to quit or re-start medications without medical guidance. Finally, it is a well-researched fact that psychotropic medications are most effective when combined with psychotherapy; which means the gold standard of mental health treatment when medications are being used to treat a condition is to pair it with good therapy.

You can go here to read more on this topic https://www.nami.org/About-Mental-Illness/Treatments/Mental-Health-Medications

Gratitude…Not Just a Trend

May 29, 2021/0 Comments/in Anxiety, Louisville Health and Healing News, Mental Health, Recovery, Spirituality/by Louisville Health & Healing

Practicing gratitude sounds like a difficult task if you feel down, or worse…depressed. The last thing you want to do when you feel dejected and unhappy is hear someone tell you that “You should be thankful for…”

You might think, They don’t understand. It’s not that easy. You may even feel angry or betrayed by that person just for making the suggestion. These are normal thoughts to have when someone tries to shift your focus during a painful moment. Gratitude is going to make me feel better? The truth is, no. And yes.

During the onset of difficult emotions, it would be challenging to channel that energy into something positive. It would be like trying to pretend 20 degree weather felt like 75 degrees. However, the notion that positivity in the form of gratitude can make you feel better is equally true. It’s a matter of timing.

Gratitude is something that you practice daily. It’s something that you do so often it becomes an automatic thinking pattern. Over time, this practice re-trains your brain to focus on positive aspects of your life; particularly the small things that usually go unnoticed. Gratitude is not an In the moment quick fix to numb pain. In fact, when it comes to emotional pain, we actually need to feel it rather than numb it; but that’s a different conversation. The point is, Gratitude is something you do in preparation for the dark times. Practicing Gratitude is Preventative!

Does this mean practicing gratitude will prevent sadness, fear, anger, worry? Absolutely not. To be human is to feel those emotions, which is in truth a gift. Nevertheless, gratitude practices can reduce the impact of these emotions, meanwhile improving your ability to tolerate them. Imagine having the flu. Now imagine that if you did 10 jumping jacks per day–every day–you would minimize the symptoms of the flu and reduce its duration. Would you be motivated to do 10 jumping jacks per day? I guess it depends on whether or not you’ve ever had the flu.

But the fact remains, consistent practice of gratitude packs a huge punch when it comes to healing the mind. “The effects of gratitude, when practiced daily can be almost the same as medications. It produces a feeling of long-lasting happiness and contentment,” says Chowdhury, M.R. (May 26, 2021) The Neuroscience of Gratitude and How It Affects Anxiety and Grief, PositivePsychology. Seligman, Steen, Park, & Peterson (2005) explain that daily gratitude journaling reduces stress and improves sleep quality.

In fact, there are innumerous articles based on research across the world demonstrating the positive effects of gratitude. Some of which include being more optimistic, better decision making, improved physical health, better sleep, improved mood, and improved relationships.

So maybe you wouldn’t do 10 jumping jacks per day just to reduce the duration and intensity of flu symptoms–but would you write 1-3 things per day that you appreciate if it could actually make you … Happier?

Letter to Parents

March 15, 2021/0 Comments/in Adolescence, Louisville Health and Healing News, Mental Health/by Louisville Health & Healing

The Following is a letter to parents. I think it is important to honor and acknowledge those that are raising children during this pandemic.

Dear Parents and Caregivers of children,

Did you imagine that life would be what it is today? I mean a year later and you’re still here!! The sacrifices you’ve made for your children have been incredible. The hell that you have gone through and you’ve put your children first. I know it’s been hard. As a parent myself, it has been challenging in many different ways. Canceled vacations, constantly being hypervigilant about the virus, social injustice and the recent political climate, homeschooling children with very little support and instruction—these are some the challenges that you’ve encountered and endured. Yes, endured. Because you’re still here.

It’s been confusing at times. Are we wearing one mask or two? Are my children’s teachers being vaccinated? Is it really safe to return to school? Can they play with their friends? WHEN. WILL. THINGS. BE. NORMAL. AGAIN. You are the real heroes. Thank you for working from home to make sure your kids have what they need. Thank you for quitting a job to stay at home. Thank you for holding space for your kids and knowing that they are struggling and don’t know how to articulate their struggles. Thanks for giving them a break when they have been frustrated, overwhelmed and desperate for connection. You have been gracious at times and overwhelmed yourself and yet, have endured. At times you may have wanted to give up and maybe you have in your own way and…you are still here.

The phrase, “we are all doing the best we can”, as pissed as that may make you, is true. And…you are still here. You have been caught in the middle of many things in the last year and you made sure to provide and support your kids in the best way possible. The tearful nights, the frustrations, the confusion, the anxiety, just know that it’s all good. You have may have regrets about how you’ve conducted yourself or have talked to your children at times and it’s okay. You’re still here. When your children grow in age and understanding they will see that what you have done was incredibly challenging. Just know that as humans we make mistake and may have regrets but there is an opportunity for growth in all our experiences.

More vaccinations, the recent stimulus bill being passed, children returning to school for a few weeks before summer break can offer hope and maybe even a respite from what life has been in the last year. My hope is that you find ways to practice grace and to take care of yourself.

Sincerely and with grace and love,

Louisville Health & Healing

Let’s talk Therapy!

February 27, 2021/0 Comments/in Louisville Health and Healing News, Mental Health, Uncategorized/by Louisville Health & Healing

Reaching out to a professional for support and guidance has become popularized in our society. Movies, television shows and series have highlighted characters and themes around going to therapy. Celebrities, athletes, and other social media influencers have personally talked about being in therapy and their need for help and support. Therapist have become a necessary commodity instead of a once novelty for the well-to-do. Therapy has become accessible through in-person, in-home and on telehealth platforms. Therapy has also become affordable through using Employee Assistant Programs and insurance to cover costs. People have become more open to exploring issues and concerns with the expertise of licensed professionals.

Who can benefit from therapy?

Simply, anyone. Most people think that they only qualify to meet with a therapist if they are under imminent distress. Although, that can be true to some extent, therapist can assist in many ways. Life transitions, feeling “stuck” and uninspired, seeking clarity can be a few reasons to get professional support. Expecting a child, getting married, exploring sexual identity, looking to make a career or educational move can be other reasons to reach out to a licensed clinician.

What can I expect in therapy?

Therapy sessions generally last 45 – 60 minutes but sometimes can last longer depending on time agreements and the need from the individual seeking support. The duration of therapy can also depend on the goals and objectives determined by the client and therapist. Sometimes several weeks and months are needed to achieve goals and other times in may take longer. Again, this is determined through collaboration of people involved in therapy. Often times, the presenting problem can be linked to other problem areas. For example, someone seeking therapy for anxiety may find that after developing adequate coping skills realizes their negative thoughts and belief system impacts their anxiety. The therapist may then prompt the client to explore how irrational thoughts impact anxiety and may even explore the origins of these beliefs. Therapy is not an event; rather, it is a process and processes take time. Payments, insurance benefits and any financial responsibility will most likely be addressed at time of scheduling appointment or in the initial session.

What if I am unsure if therapy is right for me?

If you’re unsure about therapy and meeting with a professional, then do some research. See what’s available in your area and consult with the people in your life. Most professionals are open to consultations and listening to your concerns about therapy. Again, we can never have enough support and we all need at least one non-biased person to talk with. Having family and friends that are supportive is extremely important and the people in our lives can be somewhat biased. Research the person you are reaching out to by reviewing social media content and reading reviews. Also, ask questions when you meet with the therapist. After all, it’s important to make sure it will be a good fit. In essence, therapy is about developing a safe and trusting relationship with someone.

Seeking a therapist and beginning therapy can provoke many feelings. Getting support from a therapist is not a weakness or a negative thing. It takes great strength to reach out. Again, we can all benefit from talking with someone at any given moment in our lives. I hope that if you need anything, that you will find some of what you need in therapy! You are not alone.

Stop Avoiding Everything!

January 8, 2020/0 Comments/in Mental Health/by Louisville Health and Healing

Happy Near Year! How are your resolutions going this year so far? Have you sabotaged them yet? I hope so…

No time to make a change like tomorrow. I mean, no better time than the new year or new decade. Who am I kidding? We only make these silly resolutions to make ourselves feel better about the shitty choices we’ve made. We hope these resolutions will help us avoid feelings of shame and guilt we have about ourselves. The problem is that these resolutions are fueled by instant gratification, ‘not good enough’ beliefs, and other forms of self-doubt. It is a setup from the beginning. But you wouldn’t know that. It just a reenactment of past failures. We try to avoid failure and…we still feel like failures. But why?

We all have a frame of reference. This frame of reference is the filter we put everything through that gives the world, our relationships, and ourselves meaning. What we believe about ourselves is confirmed through this frame of reference. This reference point is largely shaped by our parents, our peers, how we were raised, and the early experiences we had in our childhood. It’s not good or bad. It just “is”. This is important because our frame of reference causes conflict with what we deeply long for–happiness, love, and contentment.

Why do we self-sabotage?

Many people self-sabotage in many different ways. The patterns of self-sabotage have been reinforced over years of behavioral commitments. Awareness in itself is healing. The first thing to figure out is how will I sabotage myself. This is important because you will self-sabotage. Once you can answer these questions with honesty you can shift your awareness to why I self-sabotage.

Write these down and answer:

How will I sabotage?

What I will do instead?

It’s simple. People sabotage to avoid something. All sabotage behavior is avoidant behavior. We avoid what we don’t want to feel or accept. It can be very difficult to “be with” how we really think about ourselves and others. It is vulnerable to be present with ourselves and experience our authentic emotions and thoughts. We are clever in ways we numb our pain through self-distraction and avoidance.

You may work long hours to avoid connecting with your spouse or family or to avoid financial insecurity. You may put off schoolwork or some work project to do something you want to do. Procrastination is avoidance. What are you avoiding when you procrastinate? Maybe you scroll through your social media feeds endlessly throughout your day. How does this distraction serve you? Apple and Android recently started tracking how much our individual phones spend on social media. That screwed everything up! I did not want to know that–like when fast food started putting calories on their menus. Nothing ever tasted good after that. They sure screwed that up.

Drugs, alcohol, divorce and separation, compulsive online shopping, and even some forms of mild suicidal ideation are forms of avoidance. When things get emotionally unbearable, we seek to escape. The escape is the sabotage.

The truth is–you are capable of achieving your goals. You have to give yourself space to be “in the process” of what you are wanting to achieve because that’s more valuable than achieving the goal. That space will provide you with all the information you need to learn the subtle ways you fuck yourself out of your happiness and such. Bringing awareness to thoughts and emotions is the intellect needed to transform your life—that’s why you have these goals and aspirations, to begin with. You will do this…give yourself grace and allow for errors.

It’s not a resolution; it’s a REVOLUTION!!

Change Is A Process

March 14, 2019/0 Comments/in Mental Health/by Louisville Health and Healing

Transitions. Letting go. Stepping into the unknown.

So…Now that we are in March–how are those resolutions going?

Have you stopped? Have you given up and surrendered?

If you have, then it’s all good. We all fall short when it comes to change. Most people get discouraged and discontinue their original commitment. Maybe you set the goal too high. Maybe your goals were unrealistic. Maybe you weren’t fully invested in your decision to change.

Change is inevitable. Change is not linear, it is a process. We are allowed to relapse and make adjustments. Change usually fails when our outcome is to achieve perfection. Change is gradual. We change a little bit at a time and some growth is better than no growth. Sometimes, relapsing and slipping off our initial change trajectory leads us to find answers that solidify the commitment to change.

What is important to you matters the most. People consider change when their behaviors conflict with their personal value system. How do your behaviors impact your value system? What do you make more important than your values? These questions are the key to change.

Commitment, importance, and confidence are key indicators in initiating and sustaining change. How committed are you to change? How important is this ‘change’? How confident are you that you can change?

Right now, you don’t have to be confident in change. If so, your commitment and level of importance need to be higher. Over time confidence will increase with consistent and reliable efforts.

Are you willing to do whatever to get the results you want? That’s what it’s going to take.

Change sucks but it is so worth it when you become the person you want to be. Ask for support and take healthy risks to change. After all, you are the only one that can do it!! Good luck. Now get in there!

Time to Reflect

December 31, 2018/0 Comments/in Mental Health/by Louisville Health and Healing

I hope 2018 was everything you thought it’d be. I will attempt to inspire and challenge you with this blog.

If I make it to midnight tonight, I will be one of the billions to survive in 2018. What a pleasure and privilege! However, millions have died this year and I’m sure most wish they’d have another shot at making this right. You (me included) may not make it to see 2019’s ending. “We are living on borrowed time”. We can still make things right for ourselves and the world. If I died today what legacy and carbon imprint would I leave on humanity?

I will ask you the following questions to stimulate the greatness that lives in all of us. If you feel compelled to take action with these questions, then you might find healing, clarity, and a higher purpose.

What regrets do I have in 2018? (What can I do to make it right? What do I need to own? Who do I need to talk with to let go of grudges and resentment)
What addiction (drugs, relationships, control, porn, money, etc.) hindered my maximum growth in 2018? Am I willing to let those go in 2019?
What am I most proud of in 2018?
Who had the greatest influence on my life in 2018?
What excites me about 2019?
What am I willing to change about myself to help achieve my goals in 2019?
What is one positive word that describes what I’ll obtain this time next year? (For me it’s “love and divinity”)

Please take time to reflect on 2018 and get prepared for 2019. It’s a blank slate and it can be whatever you want it to be! Answer these questions and share them with people in your life.

This Time of the Year Sucks…

December 9, 2018/0 Comments/in Mental Health, Relationship Advice/by Louisville Health and Healing

This time of the year can be very exciting for many people. There are a lot of holiday festivities happening that involve connection, creativity and a sense of belonging. Children make their Christmas lists and parents panic frantically trying to find the gifts that their children want. Sightseeing the Christmas displays in all towns and cities, breaking bread with family and friends, and shopping until you drop—-That’s the spirit…

Well…This time of the year sucks for a lot of people. The holidays are a reminder of separation, trauma, and unhappiness. If this time of the year is about the connection with loved ones, then what do you tell a mother who has lost their child to a heroin overdose? The person who misses their wife because she died doesn’t give a shit about holiday cheer. The homeless person would do anything to drink hot chocolate in front of the fireplace with their loved ones. The child that is in foster care that has one wish for Santa, probably wishes he could see his father.

We hurt. You hurt. I hurt. Compulsive shopping and obsessive planning can distract us from what we are really feeling this time of the year. For some, there is a great deal of anxiety “to get it right”… The right gift, the right packing, the right color…There is a lot of pressure the holidays can put on people. Or, people let the holidays add unneeded pressure—the need to please others.

This time of the year also brings about an increase in alcohol use, for many reasons. Social consumption of alcohol use is often overlooked and people overdo it.

Think about others—-the ones that hurt; the ones that grieve; the ones that are lost; the cold; the hungry; the ones that are imprisoned and locked away. Watch the pressure you put on yourself—that shit doesn’t matter. Nobody is going to remember you got them a yellow sweater and they requested a purple one. People will remember if you made time for them and how you made them feel. Invest in that shit.

This is the time to invest in your relationships and to be selfless to others. This is all we get. After all, what if this was your last holiday season with your family. How do you want to be remembered if your family spent the next year without you?

Regret, Struggle, and Uncomfortability

November 6, 2018/0 Comments/in Mental Health/by Louisville Health and Healing

I tend to think very highly of myself and of all my accomplishments, successful relationships, and all that shit. Here lately I’ve been exposed to some harsh truths about myself—these are truths nonetheless—my truths. Earlier today, I was thinking about the uneasy feelings I have towards a previous employer and the remarks that were made towards my character, which I work hard at maintaining. Then I started to explore different relationships I had with the staff at this place.

There was one person, particularly that I felt deep pain towards. It wasn’t their pain it was mine. I felt regret and shame about several things that I said to this person. Now, I’m not even sure this person is affected but my heart and gut are still heavy. There is no way I can take those statements back or how I suspect they made that person feel. I focused on my feelings and when I did I noticed I wanted to blame others. I caught myself immediately blaming others for how I treated this person. “If they wouldn’t have…”

This was automatic for me. I quickly shifted back to feelings and closed my eyes. The sensation in my stomach got more intense and felt like knots and butterflies. I realized that I was wrong. In all my glory…I was wrong. Then I began crying for my regret. With my eyes remaining closed, I envisioned this person in front of me. I apologized and ask for forgiveness. I continued to cry and ask this person to forgive me for what I had said. In my mind’s eye, they said nothing. They didn’t need to. I knew I was wrong. I admitted I was wrong to myself and owned that I fucked up. I cool breeze came over me and I began to forgive myself.

Forgiveness is the antidote for regret. I would hope that everyone would forgive me for all the things I’ve done throughout my life. In reality, not everyone will forgive me. Once I owned my stuff I was able to see myself accurately. Seeing my tainted-struggling-arrogant-ashamed true self allowed me to begin forgiving myself—warts and all. As I check in with myself now, there still is regret but it isn’t as disturbing. Maybe someday I will have the opportunity to meet this person face-to-face to own “my side of the street”.

This shit is uncomfortable. As I am typing this I notice that I don’t want you to know this about me. You may judge me. You may never read these blogs again. However, I am struggling to stay with my true self and to show that to the world. The more of me I see, love, and accept than the more I want to share with the world. After all, this is all we get.

So much of my life has been lived for other people. I am in the midst of change. I think we all are. The word struggle means to proceed with difficulty. Proceed means to come forth from a source. So, I am leaving this old familiar place and trying to find my way. I think we all are.

Anxiety Counseling, Louisville Health and Healing

A is for Anxiety

October 26, 2018/0 Comments/in Anxiety, Mental Health/by Louisville Health and Healing

It’s that time of the year: The holidays are upon us.; the end of the school semester is upon us; daylight Savings Time is upon us. We are in the last quarter of the year. Do you feel it? Do you feel the anxiety of it all?

More Americans experience anxiety more than any other mental health disorder and that number is climbing. Maybe you experience anxiety daily or in certain situations. Or maybe you don’t. OR…maybe you don’t know if you experience anxiety.

For me, I’ve always had this unsettled part of me that is chomping at the bit for more. The anxiety I experience is a subtle gnawing at my unconsciousness that is very restless and unsettling. I’m generally anxious at any given time during the day (or night). My dentist said that I grind my teeth which means I have anxious energy that I am trying to release while sleeping. I believe that I used substances for the longest time to compensate for the anxiety I’ve had. I have never quite fit into my own skin. There is somewhere that I always need to go. Now, I have been better and more responsible at how I manage and decrease my anxiety but it still shows up randomly throughout my day and week.

What the hell is anxiety?

Excessive worry that is difficult to control
Could show up as perfectionism and the need to control situations
Restlessness or feeling on edge
Being easily fatigued
Difficulty concentrating and mind going blank
Irritability
Muscle tension
Sleep disturbance (trouble falling asleep, staying asleep, or unsatisfying sleep)

Some of these symptoms come from The DSM-5. More than likely, if some or most of these symptoms resonate with you then you may be experiencing anxiety. Most of us experience some form of anxiety with varying intensity, frequency, and duration. Social anxiety is also very common and can lead to obsessive-compulsive behaviors like using alcohol and drugs to alleviate anxiolytic symptoms. It’s not uncommon for dependency on alcohol and drugs to develop as a result of self-medicating.

What if I have anxiety? I will offer a list of options for overcoming the anxiety that does not include medication. Most medications for anxiety only address the symptoms of anxiety. Plus, a lot of anxiety meds can be easily abused and can lead to addiction.

Try Neurofeedback
Mindfulness meditation
Low to moderate exercise
Limit caffeine and energy drinks
Avoid stimulants
EMDR therapy
Simple breathing exercises
CBD/hemp oil
Lower expectations for self and others
Try being playful and have fun

These are a few things that can have an impact on relieving symptoms of anxiety. Also, stop taking yourself so seriously and laugh a little! Laughter is good medicine.