Weight Loss Resulting from Mental Health Conditions

Did you know that weight loss can have mental health, emotional, and sensory roots?

Individuals on the autism spectrum and/or diagnosed with ADHD, people dealing with depression, and people struggling with eating disorders may need strategies to increase their daily intake of calories at times.  Here is a great way to increase daily calories:

Meal replacement and/or high protein shakes.  

Why?

1.  These drinks are easy to store, easy to open, and super easy to consume.  

2.  These drinks contain essential carbohydrates, fats, and protein that your body needs for survival.

3.  They contain vitamins and minerals for optimum health. 

4.  Having a complete meal available at any time is helpful for people who have difficulties with shopping, meal prep, rumination over calories, recognizing their body's signals for hunger (or experiencing the absence of hunger as in depression), or have aversions to certain food textures or cooking odors.

Additionally, if you or someone you love takes a medication that causes loss of appetite (such as stimulant medications to treat ADHD), then supplementing with shakes can be such a great tool to help you/them maintain a healthy weight or to re-gain lost weight.

I am not a dietician, an occupational therapist, or a medical doctor.  So please see your primary health care provider or other medical provider(s) to rule out other causes of weight loss and to get the go-ahead to supplement your diet in this way.  And once you have received your doctor's approval, consider supplementing your diet with liquid nutrition.

Cheers!

Teresa

Teresa Heald LCSW, MSW, ASDCS

Help for Seasonal Depression

Has your mood taken a downward turn now that the nights are longer and the daylight hours much shorter?  

If this describes you, you may benefit from increasing your exposure to daylight, especially in the mornings before noon.

However, if you have to spend most mornings indoors due to school, work, or caregiving duties, then you might want to talk to your doctor or therapist about light therapy.

Light therapy is using really bright light to treat seasonal symptoms of low moods and depression.  You can buy light therapy lamps online and at some big box retailers.  Look for lamps that give off 10,000 lux (a measure of intensity or brightness of light).  And be sure to ask your provider about how long and when to use your light therapy lamp.

A brighter mood may be just a light switch away.

Be well!

Teresa

Teresa Heald LCSW, MSW, ASDCS

Depression, Anxiety, Stress, and Irritability

Do you feel that recently you have developed a shorter temper?  

Do you become overly angry when someone cuts you off in traffic?

Are you grumpy for no reason?

Is it difficult to NOT take things personally at home, at work, at the grocery store, or with friends?

Do you frequently become impatient while standing in lines at the post office, cafe, or movie theater?

These are all examples of irritability.  

Irritability can be a symptom of depression or anxiety (and also of stress, lack of sleep, being really busy, and many other situations and conditions, so please don't try to diagnose yourself with depression or anxiety).

When we become irritable, we tend to say and do things that we may later regret.  Maybe not big things, but smaller things that impact our jobs, our marriages, our kids, our neighbors, our friends, and our larger communities.

If you suspect that your irritability may be a symptom of something else, perhaps it's time to get some professional help.  A good place to start is with your primary medical provider, or a counselor or psychotherapist.  These professionals can provide screening for depression and anxiety, and they can also treat these health condition so that you begin to feel better and not so grumpy.

You don't have to suffer with irritability.  

Be nice to yourself and get some help.

To your best health,

Teresa

Teresa Heald, LCSW

How to Celebrate Safely

 So the holiday season approaches and brings up the big question:  how do we celebrate and stay safe from Covid?

Great question!

For the most up-to-the-minute health recommendations, follow this CDC link: 

https://www.cdc.gov/coronavirus/2019-ncov/prevent-getting-sick/prevention.html

Stay well!

Teresa

Teresa Heald, LCSW

The Best Way to Treat Depression

There are so many reasons that people may feel depressed, too many to count!  But please know that depression is a medical (mental health*) condition and as such, it generally requires medical treatment.

The best way to treat YOUR depression may not be the best way to treat your neighbor's or your child's or your friend's depression.

So, what is the BEST way to treat depression?

Seek and follow the treatment recommended by your licensed health care providers.  

A great place to start is with your primary care provider--such as a doctor, nurse practitioner, or physician's assistant--or a psychotherapist or counselor.  Any of these medical providers can assess you for depression and create a treatment program tailored just for you and your unique needs and situation.

You don't have to endure depression.  There is treatment available.  Take the first step today and contact a licensed medical provider for help.

You deserve to feel better!

Teresa

Teresa Heald LCSW

*Some medical conditions, such as thyroid disorder and Celiac disease, can cause depression as a symptom of those conditions.  Often once those underlying conditions are treated, depression lifts too.  Please talk to your primary care provider for more information; your provider may run some blood tests or other tests to rule out an underlying medical condition that may be the cause of your depression.

Help for Infertility

Couples who want to conceive a child but can not achieve pregnancy successfully may experience many emotional challenges.  Infertility can lead to stress, depression, and anxiety, among other issues.1  

But here is some great news:  psychotherapy can increase the odds that a couple facing infertility can become pregnant.1   Isn't that exciting?!

In addition, talking to a psychotherapist may reduce depression, anxiety, and the distress that oftentimes accompany infertility treatment.1

A type of therapy, called cognitive behavioral therapy, actually works better than the anti-depressant medication fluoxetine in treating infertility stress.2 

Who knew that going to a therapist could increase the odds that a couple can achieve pregnancy?  

If you are struggling with infertility, perhaps seeing a psychotherapist or counselor trained in treating infertility would be a helpful addition to your treatment.  

Be well!

Teresa

Teresa Heald LCSW

1 Frederiksen,, Y., Farver-Vestergaard, I., Skovgard, N., et al. (2015).  Efficacy of psychosocial interventions for psychological and pregnancy outcomes in infertile women and men: a systematic review and meta-analysis.  British Medical Journal Open, 5(1). 

2  Faramarzi, M., Pasha, H., Esmialzadeh, S., et al. (2008).  The Effect of the The Cognitive Behavioral Therapy and Pharmacotherapy on Infertility Stress: A Randomized Controlled Trial.  Journal of Affective Disorders, 108(1-2), 159-64.

How to Motivate Yourself to Accomplish Difficult Things

Motivation and goal achievement are hard enough.  It can be extremely difficult when you are living with depression, anxiety, or other health conditions.  

Or also if you're faced with something overwhelming and frightening, like...living through a global pandemic. 

So, here are a few quick tips to help you overcome your late January motivational slump:

1.  Make a list of your top two or three tasks per day (or per hour, depending upon your level of busyness and responsibilities.).  Cross them off when you do them.  Yay! It feels good to accomplish stuff!

2.  Plan a reward for each task completed that is in line with your new habit goal.  Think of low- or no-cost rewards, and consider your five senses too.  For example, I recommend using scented body wash and shampoo as a reward (actually a tool) to help people meet their waking up by _______ a.m./p.m. goal (whatever your be-out-of-bed goal happens to be).  So, let's say your wake up goal is 6:30 a.m.  On the days you get out of bed and into the shower before or by 6:30, you reward yourself with using the scented products.  If you don't make your goal, you use regular or unscented products.  (If you have allergies or sensory aversions to commercial scents, try adding a skin-safe essential oil to unscented products or light a natural candle as a reward).  Other rewards can include listening to a favorite song, watching the sunrise, petting your dog or cat, calling a friend, eating your preferred breakfast, or (wait for it) wearing a new pair of socks.  I know!  New socks feel amazing!  (It doesn't take much to thrill us during this pandemic, does it?) The possibilities for small rewards are endless.  

3.  Cut yourself some slack.  We are in the midst of a global pandemic that has turned our world upside down.  So, if you broke your new year's resolution to start exercising daily, then please stop beating yourself up.  Be kind to yourself!  Maybe shorten the goal to something more achievable, such as exercise three times per week, and instead of an hour (gah!) each time you do exercise, maybe start with, hmm, five minutes?  Smaller goals are less intimidating than big, scary ones, are easier to complete, and give you the satisfaction of making progress--however small--towards your best life.

Be immensely kind to yourself.  Change is difficult.  

If you're finding yourself really struggling with day-to-day life, you may benefit from seeing a counselor.  Many (including me) offer sessions via privacy-safe on-line platforms or via phone.  Some insurance companies are covering the entire cost for mental health services provided via telehealth or phone!  Call your insurer to find out what mental health benefits your policy covers*.

Now, since you accomplished reading this post to the end, go reward yourself with some Eagles music, a funny cat video, or a pair of nice fluffy socks.

Happy 2021!

Teresa

Teresa Heald LCSW

* If you do not have health insurance, or are under-insured, and are living in the United States, there are ways to access free or very low cost health services, including mental health counseling.  Your place of worship may offer free counseling, universities and colleges near your home may have an internship program that offers free counseling by supervised graduate students, or you can contact the National Health Service Corps.  You can find a location close to you here:  https://findahealthcenter.hrsa.gov/ or call them directly, their contact information is here: https://nhsc.hrsa.gov/about-us 

Holiday Stress Busters

 Let's get right to it:  you're stressed!  This time of year is very difficult for many people, especially with this year's social distancing and business/school/activity/fun restrictions.  (Yes, I did in fact say "fun" restrictions....)

Here are a few quick ideas on how to bring back some happy into your holidays:

1.  Spend time with a pet.  Animals are so wonderful. Take your dog out for a walk, just bundle up well if it's cold.  Or play with your cat (if they'll let you) or other critter.  You'll both feel better for it.

2.  Reduce your expectations.  We're all living through a global pandemic, so cut yourself some slack!  If you don't want to follow your holiday decorating, baking, or gift giving rituals, then DON'T.  Or scale back.  Instead of a bedazzled Christmas tree drooping from the weight of four generations of ornaments, and hearths overcrowded with enough poinsettias to poison every cat in Connecticut, step back, and afford yourself the luxury of doing things the easy way this year.  Put up a wreath.  Set up one candle display (advent, menorah, kinara, or other).  Bake ONE kind of cookie.  Whatever your spiritual or cultural practices are for this time of year, reduce your expectations!  No one will DIE if you do, and the reduced stress will help everyone's health.

3.  Keep what's most meaningful to you.  If you can't bear to live through this season without a bedazzled Christmas tree, then reduce other areas of holiday stress so that you KEEP what is most meaningful to you.  For example, I love to give gifts.  Love. It.  So, I planned, created, bought, wrapped, tagged, and sent.  But is my tree--bedazzled or less so--on display?  No, not this year.  I am maintaining the traditions that matter most to me, and reducing my participation in other holiday traditions to keep my family's stress levels manageable. 

4.  Set firm boundaries if you need to.  If you have relatives who are controlling, dismissive, difficult, or quite frankly abusive, then family events where they are present, even the Zoom-ed ones, can compromise your mental health.  Did you catch that?  Family events with people who treat you poorly can compromise your mental health.  So, set some boundaries for your well-being.  How?  Here are a few ideas:  

• Don't attend.  
• Show up with a friend (most mean people treat you nicer if you have a friend along).
• Set a short time limit, and leave the call or the gathering early.
• If you feel obligated to attend, be prepared with conversation topics to steer them away from abusing you.  Asking lighthearted questions keeps the focus on THEM and not on abusing YOU.
• Provide your own transportation to/from the event, if the event is in-person.  If you get into a car/train/Uber with them, you'll be a captive audience and at the mercy of their control.  Don't do it.
• Practice saying "no."  This is not a joke.  Google "how to say no" and you'll find over 3 BILLION links.  

Assertiveness has its perks.  A calm, enjoyable holiday is one of them!

Happy holidays!

Teresa

Teresa Heald LCSW

Self Care for Parents of Struggling Kids

Has your child been diagnosed with a mental disorder such as anxiety, depression, ADHD, or PTSD?  If so, you as parent need to up your game in the realm of your own self care.

"Why increase the time and attention I give myself when it's my KID that's struggling?" you may ask.

Good question!

The answer is simple:  if the caregiver goes down, the whole family suffers.

Self care is not an option for any parent, especially a parent of a child with special needs.  Self care goes beyond lattes and pedicures, and is a lifestyle of nurturing yourself for optimal well-being.

Just being aware of your own needs and setting aside a bit of time daily to meet some of those needs will go a long long way towards keeping you emotionally and physically capable of navigating the difficult waters of raising a special needs child.

Carve out some time for you--DAILY--and you and your child will reap the benefits of a calmer, more engaged, and (dare I say) happier parent.

Be well!

Got that Blah Feeling? Try Something New!

Have you been feeling a little down lately?  Would you like to know a quick technique for boosting your mood that does not involve doing or consuming anything illegal, immoral, or over 2000 calories?

Do one new thing today.

Go browse in the ethnic market downtown, walk the dog in a different direction, read the sports section (if you usually skip it), buy an eggplant (or jicama, or spaghetti squash) and learn how to prepare it (from youtube videos, your neighbor, or a cookbook), listen to opera if you usually prefer country (just one song, you might like it), or simply wave and call out "hello!" to the teen-ager down the street when he zooms past you on his skateboard.
 
Novelty can help shake some of the dust off of our routines and make us feel more alive.  Of course, doing one new thing is not the only treatment for depression, and it can not cure a major depressive episode.  But for the seasonal blahs that many of us feel this time of year when the days are growing shorter and the routine of school (for you or your kids/grandkids) has set in, it can be a welcome boost.

So think up some new thing to do, and go to it!