Fuel yourself with these when stress grabs a tight hold on you:
• Foods rich in magnesium. Studies suggest that magnesium helps control blood pressure – which can be the first thing to go up when under stress. Quick tip to get in the know: Most magnesium comes from vegetables, such as dark green, leafy vegetables. Other foods that are good sources of magnesium are fruits (such as bananas, dried apricots, and avocados), nuts, and legumes.
• Most of us have heard this one before – foods rich in Vitamin C. Drink your OJ, eat your fruit. Studies really do suggest that this little soldier sets up sturdy barricades against colds and other viruses. Quick tip to get in the know: Most vitamin C comes from citrus type fruits. Drink up or eat up on these delicious gifts from mother-nature.
• Yum – this one often takes first place in the taste line-up: cocoa. However, this powerhouse seems to get a bad rap because it can be fattening. Not many of us are used to the idea that if it tastes this good, it’s also good for you. Quite often, it’s the opposite. So give yourself a little treat and also know you are doing some good for your body. Cocoa affects the brain and helps increase feel good neurochemicals. This has a relaxing effect on you and helps to battle stress. But as with anything in life, going overboard can have negative results. Quick tip to get in the know: Dark chocolate seems to earn bonus points for extra health punch. Enjoy some every day.
• Foods rich in Omega-3 fatty acids (mostly fish like salmon and tuna). Just the name alone sounds unhealthy – fatty acids? But truth be told – this one gets served up with benefits galore. Helps elevate mood, decrease worry and anxiety, increase memory and more. I know when I was a child, the fish options were minimal and not all that appealing. However, now-a-days, the options (and the tastes) are limitless and delicious. Enjoy! Quick tip to get in the know: Studies show that eating fish a couple times per week helps with test performance and work productivity.
• Foods rich in B vitamins – particularly, oats. Research suggests that oats rev up the production of serotonin, a neurotransmitter that feels like a cozy blanket for the brain, ahhhhhhh. Quick tip to get in the know: This is a bonus for oatmeal eaters in the AM - the body digests oatmeal slowly, so serotonin hangs around for a while.
So when you feel that tightness that settles in at your gut, squeezes around your shoulders or applies pressure to your head – take a break, take a breath and take a spoonful of something that will work to help you feel better.
Don't forget to check out our website for more details, ideas, topics, recommended books, etc.
Therapy Core
Tuesday, November 01, 2011
Tuesday, October 11, 2011
Overcoming Anxiety As It Relates To Fear of Failure
– being passed along to you from Essential Lifeskills
Not knowing what it really takes to succeed. One reason is that many of us are so focused on success and the appearances of it, that we forget what it really takes to achieve it.
We rarely think about failure as being a part of life and how many success stories have emerged from sheer failure. No one talks about how many times Abraham Lincoln failed at getting elected to office before he ended up becoming president (8), how Bill Gates dropped out of Harvard before becoming a sensation in the computer world, or how Michael Jordan failed to make his high school basketball team before becoming one of the greatest basketball players ever. In these times of fast media and instant news, we often see the glamorous side of success rather than the obstacles and hard work it takes to get there.
Having unrealistic expectations. We often expect to succeed on our first attempt at a venture and if we don't, we think we've failed. How realistic is that? Just because we failed a test, got passed over for a promotion, or didn't get a 'yes' asking that cute girl/guy for their phone number, does it mean we will never succeed at it? Not at all! Yet fear of rejection, or perceived failure, stops many from trying again.
The same applies in competitive sports. Athletes must learn to accept loss before they discover what it takes to win. In any sport, expecting to win from the onset is totally unrealistic. Failure is part of the process of learning how to win. Likewise, in the entertainment and music businesses. Most 'overnight' successes took years in the making before achieving high levels of success.
In his book Outliers Malcolm Gladwell repeatedly talks about the "10,000-Hour Rule", in which he states that the key to success in any field is largely a matter of practicing a specific task for a total of around 10,000 hours. As an example, he brings up that The Beatles performed live in Hamburg, Germany alone over 1,200 times from 1960 to 1964, amassing more than 10,000 hours of playing time. He also points out that Bill Gates met the 10,000-Hour Rule when at the age of 13, he spent some 10,000 hours or more, learning programming on a high school computer that he managed to gain access to.
Needless to say, 10,000 hours of practicing anything would include many occurrences of failure, some frustration and falling short of goals.
Perfectionism. Some of us are afraid of failure because we believe we must be perfect. If we make an attempt and then fail at it, we risk looking foolish and therefore feel somehow flawed.
For perfectionists everything must be done at a high level with no room for mistakes. They believe that if they can't get something done perfectly, they'd prefer not do it at all. Unfortunately, this type of thinking deprives the perfectionist of real learning and the benefits and value gained from experience.
Tips to Overcome anxiety as it relates to Fear of Failure
✓ Understand and expect that at times you will fail. Realize that you are human and humans make mistakes. Before any of us learned how to walk, we crawled. We got up, fell down, got up again and continued the process until we could walk expertly.
✓ Don't take failure personally. Instead, view it as a stepping stone. Make certain you learn from it and then apply what you've learned to future situations. Refuse to consider it a character flaw or weakness. Doing so will only prevent you from achieving future success.
✓ No one succeeds all of the time, probably not even most of the time. In baseball, star players fail 70% of the time. Babe Ruth's batting average was .342 which means he struck out 66% of the time. Wayne Gretzky's career shooting percentage in hockey was 17.57% meaning he missed 82.43 % of the time. Wayne is also famous for saying "You miss 100% of the shots you don't take." So it is in life. You won't fail at anything if you don't make the attempt. You also won't succeed!
✓ Remember that 'failure' has produced many successes. Consider how many people in history had failed before they became successful and quite likely because of it. Albert Einstein's teacher told him to quit school because; "Einstein, you will never amount to anything!" Ludwig Von Beethoven's music teacher said of him "as a composer, he is hopeless". Henry Ford's first two automobile companies failed.
✓ Appreciate the benefits of failure. Ralph Waldo Emerson said: "All life is an experiment. The more experiments you make the better." In other words, your chances of getting things right on the first try are slim to none. The more you try, or experiment, the better you'll get at it.
✓ Believe in yourself. Rather than giving up when things don't work out, take it as an opportunity to build perseverance and resolve. Believe that you've got what it takes to work through the obstacles and difficult times. Remind yourself how many failures became successful because they wouldn't give up.
Therapy Core
Individual Therapy | Couples Therapy | Premarital Coaching | Personality Assessments
Not knowing what it really takes to succeed. One reason is that many of us are so focused on success and the appearances of it, that we forget what it really takes to achieve it.
We rarely think about failure as being a part of life and how many success stories have emerged from sheer failure. No one talks about how many times Abraham Lincoln failed at getting elected to office before he ended up becoming president (8), how Bill Gates dropped out of Harvard before becoming a sensation in the computer world, or how Michael Jordan failed to make his high school basketball team before becoming one of the greatest basketball players ever. In these times of fast media and instant news, we often see the glamorous side of success rather than the obstacles and hard work it takes to get there.
Having unrealistic expectations. We often expect to succeed on our first attempt at a venture and if we don't, we think we've failed. How realistic is that? Just because we failed a test, got passed over for a promotion, or didn't get a 'yes' asking that cute girl/guy for their phone number, does it mean we will never succeed at it? Not at all! Yet fear of rejection, or perceived failure, stops many from trying again.
The same applies in competitive sports. Athletes must learn to accept loss before they discover what it takes to win. In any sport, expecting to win from the onset is totally unrealistic. Failure is part of the process of learning how to win. Likewise, in the entertainment and music businesses. Most 'overnight' successes took years in the making before achieving high levels of success.
In his book Outliers Malcolm Gladwell repeatedly talks about the "10,000-Hour Rule", in which he states that the key to success in any field is largely a matter of practicing a specific task for a total of around 10,000 hours. As an example, he brings up that The Beatles performed live in Hamburg, Germany alone over 1,200 times from 1960 to 1964, amassing more than 10,000 hours of playing time. He also points out that Bill Gates met the 10,000-Hour Rule when at the age of 13, he spent some 10,000 hours or more, learning programming on a high school computer that he managed to gain access to.
Needless to say, 10,000 hours of practicing anything would include many occurrences of failure, some frustration and falling short of goals.
Perfectionism. Some of us are afraid of failure because we believe we must be perfect. If we make an attempt and then fail at it, we risk looking foolish and therefore feel somehow flawed.
For perfectionists everything must be done at a high level with no room for mistakes. They believe that if they can't get something done perfectly, they'd prefer not do it at all. Unfortunately, this type of thinking deprives the perfectionist of real learning and the benefits and value gained from experience.
Tips to Overcome anxiety as it relates to Fear of Failure
✓ Understand and expect that at times you will fail. Realize that you are human and humans make mistakes. Before any of us learned how to walk, we crawled. We got up, fell down, got up again and continued the process until we could walk expertly.
✓ Don't take failure personally. Instead, view it as a stepping stone. Make certain you learn from it and then apply what you've learned to future situations. Refuse to consider it a character flaw or weakness. Doing so will only prevent you from achieving future success.
✓ No one succeeds all of the time, probably not even most of the time. In baseball, star players fail 70% of the time. Babe Ruth's batting average was .342 which means he struck out 66% of the time. Wayne Gretzky's career shooting percentage in hockey was 17.57% meaning he missed 82.43 % of the time. Wayne is also famous for saying "You miss 100% of the shots you don't take." So it is in life. You won't fail at anything if you don't make the attempt. You also won't succeed!
✓ Remember that 'failure' has produced many successes. Consider how many people in history had failed before they became successful and quite likely because of it. Albert Einstein's teacher told him to quit school because; "Einstein, you will never amount to anything!" Ludwig Von Beethoven's music teacher said of him "as a composer, he is hopeless". Henry Ford's first two automobile companies failed.
✓ Appreciate the benefits of failure. Ralph Waldo Emerson said: "All life is an experiment. The more experiments you make the better." In other words, your chances of getting things right on the first try are slim to none. The more you try, or experiment, the better you'll get at it.
✓ Believe in yourself. Rather than giving up when things don't work out, take it as an opportunity to build perseverance and resolve. Believe that you've got what it takes to work through the obstacles and difficult times. Remind yourself how many failures became successful because they wouldn't give up.
Therapy Core
Individual Therapy | Couples Therapy | Premarital Coaching | Personality Assessments
Monday, August 29, 2011
Stress Management?!?!
Why manage stress? Really. It’s a motivator. We seem to deal fairly well with it – in fact, we measure ourselves against our competition by how much more we can handle. Lessening stress seems very risky – a scarier and more challenging endeavor then managing stress. Isn’t this risk the one thing that really stops us from doing the obvious – controlling our stress levels.
I can’t manage it.
I can’t organize.
I have too much to do. Really....
Would you be brave enough to ask yourself if these are just excuses? You don’t really want to manage your stress as being in control of your “to do” list may make you appear as though you don’t have much to do. We all want to be that person that people say “how does he/she do it?” We want them to be properly measuring all of our hard work and struggles so that they know we are top notch jugglers. If we manage it, really control it, some of our mounting deadlines may just appear to be nicely fit calendar decorators. The “Have-To’s” would move into the “want to/like to” category. When we are doing things that we “Want-To” it opens up the door of obligation to others in our lives. Simply because it leaves room – right?? Think about it.
“Have-To’s” are not a choice.
“Want-To’s” are a choice.
When our life has lots of “Want-To’s” someone is going to make claim to our time. When we fill our lives with “Have-To’s” there is no room for claim. We have set the appropriate boundaries. Right?? But are they appropriate – these boundaries? Are they heading you in the direction of real happiness or have you jumped on the train of illusionary “everyone is so impressed by me, look at everything I manage?”
This brings me to the idea of self-sabotage. It’s the result of such behavior. I was on a jog the other day and I realized that every time I thought about how much further I had to jog, the more I got discouraged. This is the type of mental stress that I am used to. "I must, I have to." Then I realized something. Simply concentrating on the song that I was listening to or bravely reassuring myself that there was no one measuring my success, it was just me out there, convinced me that I was able to continue on much further. I became more relaxed. I was more focused on my body and its ability to endure. This process was not easy as I kept jumping back to how far I had run, what was the distance, my heart rate and then, of course, how much further I needed to go. I then decided that each time I caved to the pressure of "the have to's", I would walk - actually give myself a break. I can do that. I can give myself a break and my body rewarded me with a whole lot more energy. Cause no one really cares….no one but me. I am my own toughest critic and the accolades that I might get don’t compensate for the self sabotage I endure.
Stress causes us to measure everything. We measure by the clock, by the scale, by grades, by numbers and the list goes on. Yes, we are driven to do this for various reasons outside of just poor stress management skills BUT when you really do allow yourself the opportunity to relax a little, stop the clock in a sense, you may just find that all of that hard work could actually pay off in some fantastic way. Your "have to's" could become "want to's" and no one would know the better. It could just be your little secret. Visit us at www.Therapy-Core.com, we can help you use your stress in a positive way.
I can’t manage it.
I can’t organize.
I have too much to do. Really....
Would you be brave enough to ask yourself if these are just excuses? You don’t really want to manage your stress as being in control of your “to do” list may make you appear as though you don’t have much to do. We all want to be that person that people say “how does he/she do it?” We want them to be properly measuring all of our hard work and struggles so that they know we are top notch jugglers. If we manage it, really control it, some of our mounting deadlines may just appear to be nicely fit calendar decorators. The “Have-To’s” would move into the “want to/like to” category. When we are doing things that we “Want-To” it opens up the door of obligation to others in our lives. Simply because it leaves room – right?? Think about it.
“Have-To’s” are not a choice.
“Want-To’s” are a choice.
When our life has lots of “Want-To’s” someone is going to make claim to our time. When we fill our lives with “Have-To’s” there is no room for claim. We have set the appropriate boundaries. Right?? But are they appropriate – these boundaries? Are they heading you in the direction of real happiness or have you jumped on the train of illusionary “everyone is so impressed by me, look at everything I manage?”
This brings me to the idea of self-sabotage. It’s the result of such behavior. I was on a jog the other day and I realized that every time I thought about how much further I had to jog, the more I got discouraged. This is the type of mental stress that I am used to. "I must, I have to." Then I realized something. Simply concentrating on the song that I was listening to or bravely reassuring myself that there was no one measuring my success, it was just me out there, convinced me that I was able to continue on much further. I became more relaxed. I was more focused on my body and its ability to endure. This process was not easy as I kept jumping back to how far I had run, what was the distance, my heart rate and then, of course, how much further I needed to go. I then decided that each time I caved to the pressure of "the have to's", I would walk - actually give myself a break. I can do that. I can give myself a break and my body rewarded me with a whole lot more energy. Cause no one really cares….no one but me. I am my own toughest critic and the accolades that I might get don’t compensate for the self sabotage I endure.
Stress causes us to measure everything. We measure by the clock, by the scale, by grades, by numbers and the list goes on. Yes, we are driven to do this for various reasons outside of just poor stress management skills BUT when you really do allow yourself the opportunity to relax a little, stop the clock in a sense, you may just find that all of that hard work could actually pay off in some fantastic way. Your "have to's" could become "want to's" and no one would know the better. It could just be your little secret. Visit us at www.Therapy-Core.com, we can help you use your stress in a positive way.
Friday, May 14, 2010
Tales from the little boys bathroom
I worked with a nine year old boy for a while and one of his constant complaints was that his belly hurt. He was brought to me for anger issues and anxiety that played out in tantrums and some compulsive behaviors. He worried a lot about what others kids thought and felt that he was a target for much ridicule. We worked on these issues for a long time, aiming to decrease the symptoms of his “hurting belly.”
Each morning, like in many other homes, this little guy lumbered through his morning routine to find himself a good 20 minutes behind the go whistle of when the caravan left for the day. Tension would build in his house and armored defenses would start to rise against the onslaught of “why can’t you ever get it together”, “I am not waiting another minute for you”, “I am so sick of this – get in the damn car.”
There he would be, one shoe on and a backpack overflowing with week-old papers jammed into the random unzipped pockets. He’d make it to the car, greeted by snarling faces. “Ouch” he would cringe to himself, “I don’t feel so great again.” Groundhog day as they would pull up to the front door of school. One last unsuccessful attempt to brush down his tangled hair and off he’d go to battle the day.
11:00 AM. Fidgets. More fidgets and finally it would pass. 1:00 PM. That belly pain is back. Squirm, slump, ignore. He managed to distract himself until the bell finally rang.
“How was school today?” Mom would ask. “Fine.” “You have any homework?” “Yes.” “How much?” “A little.” “Let’s get it done as soon as you get home. You want a snack?” “Yes.”
“Did you poop???” This was never part of the routine. The question never asked, the comfort never there to say, “Hey mom, are you too embarrassed to use the bathroom when you are out somewhere?”
He just wouldn’t go IN THERE. You see, a boy cannot get caught in “THE STALL.” Laughter, people “knowing”, embarrassment. It all happens on the way to and during their visit to the throne. If you enter the stall, you might as well scream “Hey school, look at me, I am pooping!”
So he would hold it. And suffer through the day with belly pains that he couldn’t talk about or understand. School was uncomfortable. A place where he had to make sure he was not ever a target. He was darn sure he wasn’t going to be the boy caught in THE STALL.
You see, girls are the lucky ones when it comes to using the restroom. There is no option but to use a stall and you could be blowing your nose in there for all anyone else knows. We rattle the toilet paper roll, flush three times or cough hard enough to drown out any unwanted and unpleasant sounds. Some of us don’t prefer to poop anywhere but home, but when nature calls, many will give in. Not so for boys. They hold it. All day. And then their belly hurts.
Morning may be the only shot they’ve got to avoid getting all backed up. Consider the possibility that during the morning rush, your son may be saying “mom, I can’t get my crap together”, “I am all backed up”, “I feel cramped for time”, “I can’t bare it”, “it’ too hard to get out on time” or “I’ve got a knot in my stomach.”
Wet toilet paper thrown over the stall, giggles and gossip, bullies and pranks or just plain worry stops our little guys from taking care of business during the day.
What can you do? Talk to him. Talk about normal bathroom etiquette. Like how often he should try to go so that his stomach does not hurt. If he reveals to you that school is an absolute NO WAY, make sure to create a plan so that the morning rush turns into an opportunity to practice some self-care. What would this look like? Let’s make a schedule. Let’s say the morning caravan leaves at 8:15 AM.
6:45 – wake up. Clothes picked out the night before and next to the bed. Take 30 minutes to get dressed, brush teeth, fix hair and get the body moving. Say good morning to everyone in the family.
7:15 – breakfast and make lunches. Drink a full glass of water with breakfast. Attempt to eat something warm to trigger the belly to get rid of waist.
7:45 – bathroom break. Take a 15-20 minute break to visit the bathroom – even if you don’t have to go. Put kid friendly books and magazines in the bathroom. Have your child wear a watch or put a clock in the bathroom to keep track of time. Give a 5 minute warning in a pleasant tone – “hey kiddo, keep an eye on the time and be down here before it hits 8:00.”
8:00 – backpacks ready and shoes on. Head toward the car relaxed and offer words of praise and encouragement to your kids.
In time, your children will learn the schedule and their systems will begin to “poop on schedule”. This can go miles in terms of releasing stress, discomfort and anguish about going to school and getting through the day. You will also find that a morning routine relieves stress for the entire family.
Visit me at www.Therapy-Core.com to learn more about me & Therapy Core
I concentrate on the following:
Individual Therapy
Couples Counseling
Family Therapy
Marriage Counseling
Each morning, like in many other homes, this little guy lumbered through his morning routine to find himself a good 20 minutes behind the go whistle of when the caravan left for the day. Tension would build in his house and armored defenses would start to rise against the onslaught of “why can’t you ever get it together”, “I am not waiting another minute for you”, “I am so sick of this – get in the damn car.”
There he would be, one shoe on and a backpack overflowing with week-old papers jammed into the random unzipped pockets. He’d make it to the car, greeted by snarling faces. “Ouch” he would cringe to himself, “I don’t feel so great again.” Groundhog day as they would pull up to the front door of school. One last unsuccessful attempt to brush down his tangled hair and off he’d go to battle the day.
11:00 AM. Fidgets. More fidgets and finally it would pass. 1:00 PM. That belly pain is back. Squirm, slump, ignore. He managed to distract himself until the bell finally rang.
“How was school today?” Mom would ask. “Fine.” “You have any homework?” “Yes.” “How much?” “A little.” “Let’s get it done as soon as you get home. You want a snack?” “Yes.”
“Did you poop???” This was never part of the routine. The question never asked, the comfort never there to say, “Hey mom, are you too embarrassed to use the bathroom when you are out somewhere?”
He just wouldn’t go IN THERE. You see, a boy cannot get caught in “THE STALL.” Laughter, people “knowing”, embarrassment. It all happens on the way to and during their visit to the throne. If you enter the stall, you might as well scream “Hey school, look at me, I am pooping!”
So he would hold it. And suffer through the day with belly pains that he couldn’t talk about or understand. School was uncomfortable. A place where he had to make sure he was not ever a target. He was darn sure he wasn’t going to be the boy caught in THE STALL.
You see, girls are the lucky ones when it comes to using the restroom. There is no option but to use a stall and you could be blowing your nose in there for all anyone else knows. We rattle the toilet paper roll, flush three times or cough hard enough to drown out any unwanted and unpleasant sounds. Some of us don’t prefer to poop anywhere but home, but when nature calls, many will give in. Not so for boys. They hold it. All day. And then their belly hurts.
Morning may be the only shot they’ve got to avoid getting all backed up. Consider the possibility that during the morning rush, your son may be saying “mom, I can’t get my crap together”, “I am all backed up”, “I feel cramped for time”, “I can’t bare it”, “it’ too hard to get out on time” or “I’ve got a knot in my stomach.”
Wet toilet paper thrown over the stall, giggles and gossip, bullies and pranks or just plain worry stops our little guys from taking care of business during the day.
What can you do? Talk to him. Talk about normal bathroom etiquette. Like how often he should try to go so that his stomach does not hurt. If he reveals to you that school is an absolute NO WAY, make sure to create a plan so that the morning rush turns into an opportunity to practice some self-care. What would this look like? Let’s make a schedule. Let’s say the morning caravan leaves at 8:15 AM.
6:45 – wake up. Clothes picked out the night before and next to the bed. Take 30 minutes to get dressed, brush teeth, fix hair and get the body moving. Say good morning to everyone in the family.
7:15 – breakfast and make lunches. Drink a full glass of water with breakfast. Attempt to eat something warm to trigger the belly to get rid of waist.
7:45 – bathroom break. Take a 15-20 minute break to visit the bathroom – even if you don’t have to go. Put kid friendly books and magazines in the bathroom. Have your child wear a watch or put a clock in the bathroom to keep track of time. Give a 5 minute warning in a pleasant tone – “hey kiddo, keep an eye on the time and be down here before it hits 8:00.”
8:00 – backpacks ready and shoes on. Head toward the car relaxed and offer words of praise and encouragement to your kids.
In time, your children will learn the schedule and their systems will begin to “poop on schedule”. This can go miles in terms of releasing stress, discomfort and anguish about going to school and getting through the day. You will also find that a morning routine relieves stress for the entire family.
Visit me at www.Therapy-Core.com to learn more about me & Therapy Core
I concentrate on the following:
Individual Therapy
Couples Counseling
Family Therapy
Marriage Counseling
Tuesday, April 20, 2010
Depression
A depressive disorder is an illness that involves the body, mood, and thoughts. It affects the way one eats and sleeps, how tired one feels, how much energy one has, whether one still enjoys participating in activities, the way one feels about oneself, and the way one thinks about things. A depressive disorder is not the same as a passing blue mood. It is not a sign of personal weakness or a condition that can be willed or wished away. People with a depressive illness cannot merely "pull themselves together" and get better. Without treatment, symptoms can last for weeks, months, or years. Appropriate treatment, however, can help most people who suffer from depression.
Depressive disorders come in different forms, just as is the case with other illnesses such as heart disease. This page describes three of the most common types of depressive disorders, major depressive disorder, dysthymia and bipolar disorder. Within these types of depression, there are variations in the number of symptoms, their severity, and persistence.
Types of Depression
Major Depression:
Major Depression is manifested by a combination of symptoms (see symptom list below) that interfere with the ability to work, study, sleep, eat, and enjoy once pleasurable activities. Such a disabling episode of depression may occur only once but more commonly occurs several times in a lifetime.
Dysthymia:
Dysthymia is a less severe type of depression which involves long-term, chronic depressive symptoms that are not disabling but keep one from functioning well or from feeling good. Many people with dysthymia may go on to experience major depressive episodes at some time in their lives.
Bipolar Disorder:
There is a distinction between bipolar I disorder, also called manic-depressive illness, and bipolar II disorder, which is less severe. Not as prevalent as other forms of depressive disorders, bipolar disorder is characterized by cycling mood changes: severe highs (mania, which is often characterized by irritability, distractibility, sleeplessness or grandiosity - see symptom list below) and lows (depression). Sometimes the mood switches are dramatic and rapid, but most often they are gradual. When in the depressed cycle, an individual can have any or all of the symptoms of a depressive disorder. When in the manic cycle, the individual may be overactive, overly talkative, and have a great deal of energy. Severe mania often affects thinking, judgment, and social behavior in ways that cause serious problems and embarrassment. For example, the individual in a manic phase may feel elated, full of grand schemes that might range from unwise business decisions to romantic sprees. Mania, left untreated, may worsen to a psychotic state.
Symptoms of Depression and Mania
Not everyone who is depressed or manic experiences every symptom. Some people experience a few symptoms, some many. Severity of symptoms varies with individuals and also varies over time.
Depression
· Persistent sad, anxious, or "empty" mood
· Feelings of hopelessness, pessimism
· Feelings of guilt, worthlessness, helplessness
· Loss of interest or pleasure in hobbies and activities that were once enjoyed, including sex
· Decreased energy, fatigue, being "slowed down"
· Difficulty concentrating, remembering, making decisions
· Insomnia, early-morning awakening, or oversleeping
· Appetite and/or weight loss or overeating and weight gain
· Thoughts of death or suicide; suicide attempts
· Restlessness, irritability
· Persistent physical symptoms that do not respond to treatment, such as headaches, digestive disorders, and chronic pain
Mania
· Abnormal or excessive elation
· Unusual irritability
· Decreased need for sleep
· Grandiose notions
· Increased talking
· Racing thoughts
· Increased sexual desire
· Markedly increased energy
· Poor judgment
· Inappropriate social behavior
Causes of Depression
Some types of depression run in families, suggesting that a biological vulnerability can be inherited. This seems to be particularly apparent in the case of bipolar disorder. Studies of families in which members of each generation develop bipolar disorder found that those with the illness have a somewhat different genetic makeup than those who do not become ill. However, the reverse is not true: Not everybody with the genetic makeup that causes vulnerability to bipolar disorder will have the illness. Apparently additional factors, possibly stresses at home, work, or school, are involved in its onset. In some families major depression also seems to occur generation after generation. However, it can also occur in people who have no family history of depression. Whether inherited or not, major depressive disorder is often associated with changes in brain structures or brain function.
People who have low self-esteem, who consistently view themselves and the world with pessimism or who are readily overwhelmed by stress, are prone to depression. Whether this represents a psychological predisposition or an early form of the illness is not clear.
In recent years, researchers have shown that physical changes in the body can be accompanied by mental changes as well. Medical illnesses such as stroke, a heart attack, cancer, Parkinson's disease, and hormonal disorders can cause depressive illness, making the sick person apathetic and unwilling to care for his or her physical needs, thus prolonging the recovery period. Also, a serious loss, difficult relationship, financial problem, or any stressful (unwelcome or even desired) change in life patterns can trigger a depressive episode.
Very often, a combination of genetic, psychological, and environmental factors is involved in the onset of a depressive disorder. Later episodes of illness typically are precipitated by only mild stresses, or none at all. This is why early treatment is very important.
Therapy Core can help - please contact us at 973.270.5757 or see our website www.Therapy-Core.com for more information.
Depressive disorders come in different forms, just as is the case with other illnesses such as heart disease. This page describes three of the most common types of depressive disorders, major depressive disorder, dysthymia and bipolar disorder. Within these types of depression, there are variations in the number of symptoms, their severity, and persistence.
Types of Depression
Major Depression:
Major Depression is manifested by a combination of symptoms (see symptom list below) that interfere with the ability to work, study, sleep, eat, and enjoy once pleasurable activities. Such a disabling episode of depression may occur only once but more commonly occurs several times in a lifetime.
Dysthymia:
Dysthymia is a less severe type of depression which involves long-term, chronic depressive symptoms that are not disabling but keep one from functioning well or from feeling good. Many people with dysthymia may go on to experience major depressive episodes at some time in their lives.
Bipolar Disorder:
There is a distinction between bipolar I disorder, also called manic-depressive illness, and bipolar II disorder, which is less severe. Not as prevalent as other forms of depressive disorders, bipolar disorder is characterized by cycling mood changes: severe highs (mania, which is often characterized by irritability, distractibility, sleeplessness or grandiosity - see symptom list below) and lows (depression). Sometimes the mood switches are dramatic and rapid, but most often they are gradual. When in the depressed cycle, an individual can have any or all of the symptoms of a depressive disorder. When in the manic cycle, the individual may be overactive, overly talkative, and have a great deal of energy. Severe mania often affects thinking, judgment, and social behavior in ways that cause serious problems and embarrassment. For example, the individual in a manic phase may feel elated, full of grand schemes that might range from unwise business decisions to romantic sprees. Mania, left untreated, may worsen to a psychotic state.
Symptoms of Depression and Mania
Not everyone who is depressed or manic experiences every symptom. Some people experience a few symptoms, some many. Severity of symptoms varies with individuals and also varies over time.
Depression
· Persistent sad, anxious, or "empty" mood
· Feelings of hopelessness, pessimism
· Feelings of guilt, worthlessness, helplessness
· Loss of interest or pleasure in hobbies and activities that were once enjoyed, including sex
· Decreased energy, fatigue, being "slowed down"
· Difficulty concentrating, remembering, making decisions
· Insomnia, early-morning awakening, or oversleeping
· Appetite and/or weight loss or overeating and weight gain
· Thoughts of death or suicide; suicide attempts
· Restlessness, irritability
· Persistent physical symptoms that do not respond to treatment, such as headaches, digestive disorders, and chronic pain
Mania
· Abnormal or excessive elation
· Unusual irritability
· Decreased need for sleep
· Grandiose notions
· Increased talking
· Racing thoughts
· Increased sexual desire
· Markedly increased energy
· Poor judgment
· Inappropriate social behavior
Causes of Depression
Some types of depression run in families, suggesting that a biological vulnerability can be inherited. This seems to be particularly apparent in the case of bipolar disorder. Studies of families in which members of each generation develop bipolar disorder found that those with the illness have a somewhat different genetic makeup than those who do not become ill. However, the reverse is not true: Not everybody with the genetic makeup that causes vulnerability to bipolar disorder will have the illness. Apparently additional factors, possibly stresses at home, work, or school, are involved in its onset. In some families major depression also seems to occur generation after generation. However, it can also occur in people who have no family history of depression. Whether inherited or not, major depressive disorder is often associated with changes in brain structures or brain function.
People who have low self-esteem, who consistently view themselves and the world with pessimism or who are readily overwhelmed by stress, are prone to depression. Whether this represents a psychological predisposition or an early form of the illness is not clear.
In recent years, researchers have shown that physical changes in the body can be accompanied by mental changes as well. Medical illnesses such as stroke, a heart attack, cancer, Parkinson's disease, and hormonal disorders can cause depressive illness, making the sick person apathetic and unwilling to care for his or her physical needs, thus prolonging the recovery period. Also, a serious loss, difficult relationship, financial problem, or any stressful (unwelcome or even desired) change in life patterns can trigger a depressive episode.
Very often, a combination of genetic, psychological, and environmental factors is involved in the onset of a depressive disorder. Later episodes of illness typically are precipitated by only mild stresses, or none at all. This is why early treatment is very important.
Therapy Core can help - please contact us at 973.270.5757 or see our website www.Therapy-Core.com for more information.
Saturday, February 27, 2010
Is a counselor different then a therapist? What is a psychotherapist? What is psychoanalysis? Therapist, therapy, psychology, psychologist, psychiatry, psychiatrist, social worker, clinical social worker….the list continues and can become confusing. You might even come across life coach or advisor and find additional confusion. You can find PhD, PsyD, LCSW, LSW, CMFT, LPC, CSAC, CAC and the list continues.
The terms therapy and counseling at times can be inter-changeable. The formal difference between the varying credentials for therapists and counselors lie within the training and degrees received. Let’s review a few of the many credentials you may come across when seeking the help of a therapist or counselor:
An LPC, Licenesed Professional Counselor receives a Master of Science in Counseling Psychology. The Master of Science Program in Counseling Psychology is designed to help students become professional counselors whose areas of expertise lie in community, private, and/or school settings.
Once a counselor is finished with schooling, which generally includes an internship, a graduate will take an exam and can become licensed as a LAC – Licensed Associate Counselor. Following additional training and supervised hours worked as a counselor (different states have different requirements), an LAC can become an LPC, Licensed Professional Counselor. At this point, a counselor can work in private practice.
A therapist/counselor might instead have credentials as a doctor of psychology (PsyD) or as a doctor of philosophy (PhD). The difference in the two tracks for a therapist of counselor is academic concentration. A therapist with a PsyD focuses academic work on the application of therapy. A psychologist in a PhD program focuses on the application of research as it pertains to psychology.
A psychiatrist is able to prescribe medication. You will not find a therapist or counselor with an LPC, PsyD, PhD or LCSW that can prescribe medication. Some psychiatrists will provide therapeutic intervention (talk therapy/psychotherapy) and some will only assess for medication need and prescribe when necessary. This is why it may be important to utilize the services of both a psychiatrist and a therapist/counselor.
A therapist or counselor whom is a social worker receives a graduate degree in social work and has chosen a track to follow – different tracks include clinical social work, community and agency social work, school social work, etc. Some schools offer a combination of the above. Following graduate school, (which often includes two years of interning) a social worker sits for the LSW exam. If this exam is completed successfully, a social worker (MSW) receives the credentials of LSW – licensed social worker. This therapist can then perform therapy under the supervision of an LCSW within an agency or medical setting. If an LSW wishes to provide therapy in private practice (in the state of NJ – all states are different) he/she must complete 1,920 face-face therapy hours that is supervised by an LCSW (with clients) and then can sit for the LCSW exam. If these requirements are completed successfully, taking 2-3 years to finish, a social worker becomes able to practice talk/psychotherapy in a private practice setting. A social worker may sometimes refer to therapy as counseling as mentioned above.
The track for an addictions counselor may be either a CSAC - Certified Substance Abuse Counselor or a CAC - Certified Addictions Counselor, among others. States differ on requirements and practice experience for different certifications and licensing.
Generally, a therapist or counselor will work as a psychotherapist with clients. Examples of different types of psychotherapy include behavioral therapy, cognitive behavioral therapy, motivational enhancement therapy, biofeedback, interactive group therapy (e.g., family therapy), relaxation training, psychodynamic therapy, etc. There are many types of intervention strategies for different mental health issues that counselors and therapists might employ. Licensed therapists and counselors are required to maintain and develop their level of knowledge with continuing education credits. Counselors and therapists have different requirements depending on their type of license. It is throughout multiple avenues of additional training that therapists and counselors receive their expertise in the use of different therapeutic interventions. Further, additional training in psychoanalysis is required to become a certified in psychoanalytic psychotherapy and this can be as lengthy as 4 years of intensive training.
Also included in the field are pastoral counselors, school social workers, school counselors, marriage and family therapists, art therapists, play therapists and more. What is most important when seeking help is to ask your therapist or counselor questions about schooling, certifications, licensure, practice theories and frameworks, specialties and additional trainings. Ask how a particular therapist/counselor has been trained to meet the needs that you are presenting with. The credentials and certifications are only confusing when we forget to ask questions. Be specific with your questions so that you can be sure.
The terms therapy and counseling at times can be inter-changeable. The formal difference between the varying credentials for therapists and counselors lie within the training and degrees received. Let’s review a few of the many credentials you may come across when seeking the help of a therapist or counselor:
An LPC, Licenesed Professional Counselor receives a Master of Science in Counseling Psychology. The Master of Science Program in Counseling Psychology is designed to help students become professional counselors whose areas of expertise lie in community, private, and/or school settings.
Once a counselor is finished with schooling, which generally includes an internship, a graduate will take an exam and can become licensed as a LAC – Licensed Associate Counselor. Following additional training and supervised hours worked as a counselor (different states have different requirements), an LAC can become an LPC, Licensed Professional Counselor. At this point, a counselor can work in private practice.
A therapist/counselor might instead have credentials as a doctor of psychology (PsyD) or as a doctor of philosophy (PhD). The difference in the two tracks for a therapist of counselor is academic concentration. A therapist with a PsyD focuses academic work on the application of therapy. A psychologist in a PhD program focuses on the application of research as it pertains to psychology.
A psychiatrist is able to prescribe medication. You will not find a therapist or counselor with an LPC, PsyD, PhD or LCSW that can prescribe medication. Some psychiatrists will provide therapeutic intervention (talk therapy/psychotherapy) and some will only assess for medication need and prescribe when necessary. This is why it may be important to utilize the services of both a psychiatrist and a therapist/counselor.
A therapist or counselor whom is a social worker receives a graduate degree in social work and has chosen a track to follow – different tracks include clinical social work, community and agency social work, school social work, etc. Some schools offer a combination of the above. Following graduate school, (which often includes two years of interning) a social worker sits for the LSW exam. If this exam is completed successfully, a social worker (MSW) receives the credentials of LSW – licensed social worker. This therapist can then perform therapy under the supervision of an LCSW within an agency or medical setting. If an LSW wishes to provide therapy in private practice (in the state of NJ – all states are different) he/she must complete 1,920 face-face therapy hours that is supervised by an LCSW (with clients) and then can sit for the LCSW exam. If these requirements are completed successfully, taking 2-3 years to finish, a social worker becomes able to practice talk/psychotherapy in a private practice setting. A social worker may sometimes refer to therapy as counseling as mentioned above.
The track for an addictions counselor may be either a CSAC - Certified Substance Abuse Counselor or a CAC - Certified Addictions Counselor, among others. States differ on requirements and practice experience for different certifications and licensing.
Generally, a therapist or counselor will work as a psychotherapist with clients. Examples of different types of psychotherapy include behavioral therapy, cognitive behavioral therapy, motivational enhancement therapy, biofeedback, interactive group therapy (e.g., family therapy), relaxation training, psychodynamic therapy, etc. There are many types of intervention strategies for different mental health issues that counselors and therapists might employ. Licensed therapists and counselors are required to maintain and develop their level of knowledge with continuing education credits. Counselors and therapists have different requirements depending on their type of license. It is throughout multiple avenues of additional training that therapists and counselors receive their expertise in the use of different therapeutic interventions. Further, additional training in psychoanalysis is required to become a certified in psychoanalytic psychotherapy and this can be as lengthy as 4 years of intensive training.
Also included in the field are pastoral counselors, school social workers, school counselors, marriage and family therapists, art therapists, play therapists and more. What is most important when seeking help is to ask your therapist or counselor questions about schooling, certifications, licensure, practice theories and frameworks, specialties and additional trainings. Ask how a particular therapist/counselor has been trained to meet the needs that you are presenting with. The credentials and certifications are only confusing when we forget to ask questions. Be specific with your questions so that you can be sure.
Friday, February 26, 2010
The emotional roller coaster of divorce
Divorce will inevitably induce feelings in both spouses that are disheartening and uncomfortable. The reasons behind this, some of which may be obvious, are listed and explained below.
Anxiety
Sadness
Disappointment
Interest/Curiosity
Suspicion
Often, the above emotions can lead into feelings of:
Panic
Depression
Betrayal
Self Greed
Paranoia
Experiencing separation, from the time we are very young, induces feelings of anxiety. When we are unprepared for these separations or they are perceived as traumatic, naturally occurring feelings of anxiety can turn into feelings of panic. Thoughts of how you might deal with the separation and if you can manage the pain may further invoke feelings of panic. Additionally, separation may invoke feelings of sadness. Separation that feels as if it is a significant and unbearable loss can feed into a state of depression.
Unfulfilled expectations of a marriage can be experienced as disappointment, or when perceived as more unbearable, be experienced as feelings of betrayal.
Divorce can also bring feelings of rivalry between spouses. Curiosity regarding the process of divorce and protection of self-interests can feed into feelings of self-greed and attempts at punishing one's spouse. These efforts inevitably harbor a sense of suspicion regarding the intents of the other and, if not dealt with, can become feelings of paranoia.
How can mediation help couples navigate through this emotional roller-coaster successfully? How can mediation help position divorcing couples for success as parents and direct them toward a renewed sense of wholeness?
For starters, it sets the stage for problem solving and communication. Adversarial approaches (litigation) to marriage dissolution, by nature, can encourage feelings of self greed, paranoia, depression, anger and panic. Mediation, on the other hand, promotes working together to come to a common goal. It helps build trust as disclosures and intentions are discussed and negotiated face to face. It can help to instill a much needed sense of faith in the possibility of win-win decisions regarding tough to negotiate issues. Mediation satisfies both parties’ needs and, as a result, protects the needs of children.
Mediation is a healing process, done with an open heart and a unique faith in the couple’s ability to resolve emotional pain and move forward with new strength and a new understanding of each other. Mediation encourages healing the feelings of anxiety, sadness, disappointment, curiosity and suspicion before these emotional experiences lead into the more difficult and painful feelings of panic, depression, betrayal, self-greed and paranoia.
In mediation, conflict between a divorcing couple is viewed as an opportunity for the growth of new patterns in communication, a building of one's faith in their ability to manage difficult times and cope and a renewed focus on the possibilities of the future.
Anxiety
Sadness
Disappointment
Interest/Curiosity
Suspicion
Often, the above emotions can lead into feelings of:
Panic
Depression
Betrayal
Self Greed
Paranoia
Experiencing separation, from the time we are very young, induces feelings of anxiety. When we are unprepared for these separations or they are perceived as traumatic, naturally occurring feelings of anxiety can turn into feelings of panic. Thoughts of how you might deal with the separation and if you can manage the pain may further invoke feelings of panic. Additionally, separation may invoke feelings of sadness. Separation that feels as if it is a significant and unbearable loss can feed into a state of depression.
Unfulfilled expectations of a marriage can be experienced as disappointment, or when perceived as more unbearable, be experienced as feelings of betrayal.
Divorce can also bring feelings of rivalry between spouses. Curiosity regarding the process of divorce and protection of self-interests can feed into feelings of self-greed and attempts at punishing one's spouse. These efforts inevitably harbor a sense of suspicion regarding the intents of the other and, if not dealt with, can become feelings of paranoia.
How can mediation help couples navigate through this emotional roller-coaster successfully? How can mediation help position divorcing couples for success as parents and direct them toward a renewed sense of wholeness?
For starters, it sets the stage for problem solving and communication. Adversarial approaches (litigation) to marriage dissolution, by nature, can encourage feelings of self greed, paranoia, depression, anger and panic. Mediation, on the other hand, promotes working together to come to a common goal. It helps build trust as disclosures and intentions are discussed and negotiated face to face. It can help to instill a much needed sense of faith in the possibility of win-win decisions regarding tough to negotiate issues. Mediation satisfies both parties’ needs and, as a result, protects the needs of children.
Mediation is a healing process, done with an open heart and a unique faith in the couple’s ability to resolve emotional pain and move forward with new strength and a new understanding of each other. Mediation encourages healing the feelings of anxiety, sadness, disappointment, curiosity and suspicion before these emotional experiences lead into the more difficult and painful feelings of panic, depression, betrayal, self-greed and paranoia.
In mediation, conflict between a divorcing couple is viewed as an opportunity for the growth of new patterns in communication, a building of one's faith in their ability to manage difficult times and cope and a renewed focus on the possibilities of the future.
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