According to the Anxiety and Depression Association of America (ADAA), anxiety disorders are affecting over 18% of the American population, making it the most common mental health issue in the United States (adaa.org). Anxiety disorders include:
Generalized Anxiety Disorder (GAD)
Panic Disorder (PD)
Social Anxiety Disorder
Obsessive-Compulsive Disorder (OCD)
Posttraumatic Stress Disorder (PTSD)
Major Depressive Disorder
Persistent Depressive Disorder (PDD)
Alarmingly, little more than one third of the people suffering from any form of Anxiety disorder are getting treatment (adaa.org). Often the barriers to treatment include not knowing that treatment is available or where to find it, or not wanting to resort to medications. Some people may not realize they have a diagnosable disorder, while other people may know they have it but not want to have to “do therapy.” If you or someone you know is not getting treatment for whatever reason, some lifestyle choices could help, including a clean, balanced diet, appropriate exercise, adequate sleep, and something that’s getting more attention in scientific research, meditation.
In January 2017, Psychiatry Research, a peer reviewed scientific journal, published the results of a randomized study that found significant reductions in stress related hormones in those participants who practiced Mindfulness-Based Stress Reduction (MBSR) as compared to the control group participants who did not (Hoge et al., 2017). Furthermore, when mindfulness techniques are combined with therapist guided cognitive-behavioral intervention the results are even more impressive and longer lasting (Evans, 2008). In short, working with a good therapist to learn healthy cognitive-behavioral habits and making good lifestyle choices—including practicing meditation on a daily basis—can go a long way toward helping you and/or your loved one overcome whatever form of Anxiety disorder you’re dealing with.
There are an abundance of free resources available to help you learn how to meditate.
YouTube offers countless videos of guided meditations. Some of my favorites are from Deepak Chopra.
You can download any number of meditation apps for your phone. I highly recommend Meditate Me, available only through the App Store for iOS devices.
Whatever resource you use, you’ll be glad you took the time and put the practice to the test!
Call us for an appointment with a skilled therapist.
Here’s to a peaceful life!
Evans, S., Ferrando, S., Findler, M., Stowell, C., Smart, C., & Haglin, D. (2008).
Mindfulness-based cognitive therapy for generalized anxiety disorder. Journal of Anxiety Disorders, 22, 716-721.
Hoge, E. A., Bui, E., Palitz, S. A., Schwarz, N. R., Owens, M. E., Johnston, J. M.,
Pollack, M. H., & Simon, N. M. (2017). The effects of mindfulness meditation training on biological acute stress responses in general anxiety disorder. PsychiatryResearch.https://doi.org/10.1016/j.psychres.2017.01.006
Many people that struggle with depression have tried a myriad of ways to manage it:
Some have tried the frequently suggested “boot strap” approach. You know, pick yourself up by the bootstraps and forge ahead. As if willing your way to work or school will cause the depression to just go away.
Now I am not suggesting that moving forward in a determined fashion isn’t a good idea. In fact, I believe that it can help and am a huge proponent of putting your best effort on the table. What I am suggesting is that there might be an overall better way. A way that you may not have not have considered as viable for you (0r your spouse or family member that struggles with depression). What is it?
It involves Healing Outdoors.
It involves making a concerted effort to be outside in Utah’s wondrous outdoors. It involves actually enjoying it.
Understanding that depression is difficult to manage or treat, I provide these 5 hopeful ways to beat depression outdoors.
We’ve all been there before. Stress can build until you feel out of control. I often have clients come in so defeated because of a myriad of different reasons. In session, I always ask a few questions to see if we can find a pattern to what lead them to this difficult place. If you are are feeling overwhelmed and unable to figure out what to do next, ask yourself the following questions.
Have you eaten recently? If your car was out of gas, would you still expect it to run smoothly on a road trip? Of course not! You would make sure your tank was full so you had plenty of fuel to take you where you wanted to go. Our bodies need the same fuel. You cannot manage your stress, anxiety, depression, or life without properly fueling your body with healthy food. Want to have more energy to fight through difficult times? Make sure you’re eating!
Are you properly hydrated? My family laughed at our aunt growing up that always gave the advice to go have a glass of water. Having a bad day? Go grab a glass of water. Stressed out? Water. Feeling sad? Water. Can’t focus? You guessed it…water. However simple it may sound drinking a proper amount of water each day helps keep energy up and will make you feel healthy. Instead of grabbing a caffeine filled drink when you’re out of energy, slow down and grab a nice glass of water. Being properly hydrated will help more than you know.
When was the last time you showered and got ready for the day? People often skip over this important daily ritual when life gets busy. Slowing down and taking time for yourself will make a big difference in how you feel about yourself and the day ahead of you.
When was the last time your heart rate was up? Walking briskly for even five minutes can get your heart rate up and provide your body with much needed chemicals that will help you feel healthy and focused.
Are you sleeping too much or too little? Make sure you are getting a healthy amount of sleep. It can be a tricky balance. Too much sleep can result in feeling lazy, lethargic, and depressed. Too little sleep can leave you feeling tightly wound, exhausted, and stressed. Make sure you are balancing sleep correctly so you can have enough energy and motivation to get through your day.
When was the last time you got out of your house and connected with someone? Go out and connect with someone face to face. Technological connections are great, but actual face to face connections will do much more for your mental health.
While these questions may seem like a “no brainer,” you may be surprised to find how many of these small things get neglected when you are stressed or having a difficult time. Try asking yourself these questions next time you find yourself frustrated and stressed out to see if they help.
If you need further help managing your anxiety or depression, call Wasatch Family Therapy at 801-944-4555. You can learn further tips and tools to help you through your difficult time.
In a society where we are all required to do more, sleep less, perform better, get richer, and find room for others, it’s hard to find the “me” in much of anything. So much of daily living is performing where our minds are constantly racing to the next thing. Sleep is interrupted by alarm clocks and delayed by late nights. No matter what the reason, whether it’s family, work, or school, it seems there is never enough time in the day.
Reports of declining mental health is increasing in depression, anxiety, sleep disturbances, and addiction. The big question is: How to cope? Is it really possible to find time for you? To build a way to relax, think, and rejuvenate without any artificial replacements?
I say, absolutely! The way to finding “me” is through ME-ditation.
Meditation means different things to different people. Renowned psychologist Marsha Linehan defines mediation as the ability to open the mind and acknowledge thoughts and senses, without showing judgment or analyzing, while embracing the unknown, through daily practice.
The benefits of meditation far outweigh any screen time on a smart phone. These include reduced depression, lowered anxiety, decreased heart rate and blood pressure, improved relaxation and sleep, and the ability to find spiritual connection. Meditation is also used in addiction recovery. Perhaps the biggest evidence of the benefits of meditation is that it improves emotional intelligence!
John Cabot Zin outlines the ABC’s:
A-Awareness: Becoming more aware of the mind and body. Thinking and doing.
B- Breathe: Allowing yourself to be with your experience. Create your story without reacting or responding. This can create compassion for yourself and others.
C- Compassion: By creating a pause between the experience and our reaction, we can make wiser choices.
Research is beginning to show that mindfulness and meditation increase our emotional intelligence and the way we monitor the emotions in others and ourselves.
Here Are Some Tips For Your Meditation Practice:
*Acknowledge you need “me” time.
*Find a quiet space
*Sit or Lay down
*Put your hand by your side
*Clear your mind
*Close your eyes, or try a sleepy gaze
*Breathe in through your nose for 5 counts
*Pause or hold for 5 counts
*Exhale through your mouth for 5 counts.
If thoughts come into your mind during your exercise, sweep them from your mind. Be aware of your body and sensations. Focus on your breath. Feel the air in your nose or mouth as you inhale and exhale. Acknowledge what you hear or smell. Feel your body relaxing. And breathe. Start with 5-10 minutes daily. The key to prolonged benefits, is to practice, practice, practice. If you fall asleep during your exercise, that’s good! You need it!
If you enjoy this simple meditation, seek out our trained therapists to deepen meditation skills and other powerful approaches to mindfulness.
As I have worked with several clients who struggle with depression, I have noticed a consistent theme among those who prescribe to religion. Many of them tend to carry a belief that if they would only be more righteous, they would not be struggling with depression, or other mental health issues. If they would only pray more or read more holy writ. If they could only be more devoted to God, Adonai, Allah, Prabhu; then this illness would be removed from them. The following are some of the challenges I have found with this flawed belief.
Most religions teach that human struggle is necessary and expected for growth and progression. Therefore, this belief is in direct conflict with the very teachings one prescribes to. Depression, or any other challenge, can be seen rather as a part of one’s “refining” process, not a detriment to it or a punishment because of that natural process.
Making a medical health comparison, I don’t believe that most people would believe their God sees physical injuries or wounds as evidence of impurity or sin. So, why then do we make that assumption regarding mental illnesses? Is it because one who is religious may associate their mind with their identity more than they would their body? Do we take more accountability for what goes on in our head than our body? Additionally, sometimes people who could use valuable treatment and resources, avoid it because they believe between themselves and God, they have it covered. Regarding our previous example of infection, wouldn’t God expect one to pray AND seek good medical care?
Why would only some be punished by depression for sin, and others not? A more accurate interpretation may be, that it has nothing to do with sin or righteousness, but rather a genetic predisposition for the illness.
Many times, those who believe that depression is a bad omen, reduce their religion to a source of guilt, rather than the uplifting support it may have been previously. Many people report that religion can be a tremendous support and relief during times of trial. The belief that one is not righteous enough to be cured of depression, robs them of the components of religion that can bring hope and peace during times or horrific challenge. Religion and God can be a tremendous tool in one’s journey to healing and health.
I believe there is a reason why so many of my clients tend to fall into this flawed thinking trap. One of the side effects of depression can be a sense of numbness or apathy. Unfortunately, when you are numb, it likely means you can’t feel God either. One may mistake the sudden lack of spiritual feelings, as a disconnection from Him, or a punishment.
I would urge all who struggle with this thought pattern now, to trust in the things you already know to be true regarding the character of your God. Allow yourself to be human and injured, the way He allows you to be.
Have you ever considered food as a treatment or means of reducing your symptoms of Depression. Through the research of Nutritional Psychology studies are finding concrete links between nutrition and relief of various mental health symptoms.
Take a look at this Psych Central Article published By Jane Collingwood
Melanie Davis CMHC NCC is currently studying within the field of Nutritional Psychology and excited about offering her clients a wide variety of options for reducing common symptoms associated with Anxiety and Depression.
For more information contact Wasatch Family Therapy at 801.944.4555
It’s no secret that social media connects us like never before. In an instant, we can snap pictures and post our whereabouts (think that selfie from your backpacking trip in Europe) and also keep tabs on what our friends are up to. I love social media. It has been an integral part of my professional life and is a great way to keep in touch with my loved ones. But it is not without its problems. s
In the past few years, there has been public and medical concern about such topics as cyber-bullying and too much screen time (particularly for young people). As a psychotherapist, I’d like to address one more issue as it relates to mental health and social media: that of internet loneliness, depression, and feelings of low self-esteem.
I frequently ask my clients this question, “What is the difference between guilt and shame.” Most clients reply that they aren’t really sure. The reason I ask this question so frequently, is because a lot of people I work with get swallowed up in these emotions from time to time. These are pretty common and even normal emotions to have in certain circumstances, yet most people have a hard time articulating what the difference is, or identifying them in themselves. I thought it would be useful to get to know each of these a little better.
GUILT- “I did bad, so I feel bad.”
One might ask why in the world were we created with this emotion. It is awful to feel! It certainly does not make the top ten lists of people’s favorite emotions to feel. Guilt can actually be a very useful emotion. Somewhere, deep down inside guilt, is a little seed of empathy, or concern for others and how they feel. Guilt helps us distinguish the difference between right and wrong, and works as little bumper lanes on a bowling ally do. Guilt keeps us pointed in the right direction. Now, People feel guilt for different things. What you feel guilt about depends on what you deem right or wrong. This is where I see people get in trouble with guilt. Many times, people who feel overwhelmed by guilt have attached it to things that have no moral implications of wrong, or are completely out of their control. You can see how guilt in these situations, is unnecessary, and frankly really ineffective. Remember, guilt is supposed to motivate me for positive change. So, feeling guilty that my child got an F in math is completely useless. First of all, getting an F in math isn’t morally wrong, and most importantly, I am not in control of my child’s behavior.
SHAME- “I did bad, so I am bad.”
Unlike guilt, shame is not motivating at all. In fact, for most people, shame is paralyzing. The big difference with shame is that you see yourself as the problem, not your behavior. One that is engulfed in shame, typically feels hopeless because you cannot escape yourself, and if you see your inherent nature or character as the problem, that feels pretty powerless. In the basement of shame is the belief that because I’m bad, people won’t love, accept, or value me. Typically, those swallowed up in shame have a hard time forgiving themselves, seeing their good intentions, or focusing on efforts rather than results.
Hopefully, you can now understand the difference between shame and guilt. If you find yourself feeling shame, you may be struggling with depression or anxiety. If you find yourself feeling guilt for many things that don’t have any moral implications, you may also be struggling with depression or anxiety. The good news is, there are proven ways to dispel shame and guilt, and to see the value in yourself again. If you are interested in learning how, schedule an appointment today.
There seems to be a dichotomy of feelings surrounding Valentine’s Day among single people. Either you love it or you hate it. I was amazed at how many articles I found online, written by single people, blasting this holiday. May I propose a change of mindset about this day? Valentine’s Day is more than feeling good if you’re in a relationship or horrible if you’re not. It is your choice to “buy into” that frame of thinking. Being single on Valentines Day does not have to make you feel depressed or less than other people who are currently in relationships. Here are three suggestions that may help you find a more meaningful way to celebrate this year.
1) Think about the people that you love and appreciate in your life. Valentine’s Day is the day of love. There is nowhere that says the “day of love” can only be celebrated by those who have a significant other. Reach out to people in your life that you love. It can be a mother, father, sister, brother, neighbor, aunt, uncle, roommate, or co worker. Take the time to send them a text, or call to show that you are thinking of them on this special day. As you take the time to be mindful of those around you, the day will have new meaning.
2) Set yourself up for success. If you wake up in the morning and tell yourself that today is going to be a bad day, chances are your day will end up being bad. Our actions tend to follow our thoughts. Make the decision to wake up on Valentines with a positive attitude that “today will be a good day.” Throughout the day remind yourself that it will be a good day. Make mindful decisions that will reinforce that you are having, and will have, a good day. You will be shocked at how keeping your thoughts positive and happy will change your attitude about the day in general.
3) Do something you enjoy. Valentine’s Day is a holiday, so enjoy it! If you like going out with your friends, plan a dinner. If you like to see movies, go see a movie. If you like to watch Netflix by yourself with popcorn and chocolate, do it. There is no need to buy into the societal norm that you either need to have a date or go out seeking one on Valentines Day. Find an activity you truly enjoy and do it because you want to do it, not because you feel pressure to do so.
Valentine’s Day can be a wonderful holiday. Hopefully you can take the time to attach positive meaning to it so this year, and those afterwards, can be successful.
When it comes to our relationships, we often spend time trying to figure out problems (how can we get a spouse to listen more, how can we get children to be more obedient, etc.). But what if you are the problem? Might be a bit of an uncomfortable idea, but the truth is that often times it’s easier to spot shortcomings in someone else than it is to see them in ourselves. I encourage you to look in the mirror as we explore the following topic: Are you a guilt tripper? This involves using guilt as a form of emotional manipulation to get someone to think or act a certain way. It’s something that we’ve all done at times.
I’m excited to offer an e-course based on my book “The Burnout Cure” to help women identify and articulate their feelings and needs in order to strengthen their relationships. Get on the invitation list here drjuliehanks.com/ecourses