Heather Emerich

Mental Health Therapy for Frontline Workers

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None of us were prepared for the global pandemic we find ourselves in. Not parents, teachers, and certainly not the healthcare workers around the country. Doctors and nurses suddenly found themselves working double shifts to care for sick people. As the rest of the world went into lockdown and people stayed home, safe and sound, these frontline workers showed up day after day, putting their health and life on the line.

Many, in an effort to keep their families safe, found other living arrangements. The idea of possibly exposing their family to something they may have been exposed to at work was too much of a risk, and so many mothers and fathers also had to deal with the stress and sadness of being away from their family during the height of the pandemic.

While many frontline workers appear stoic, all of this stress and fear took its toll, even on the bravest among us. As a result, many frontline workers have found themselves burnt out and experiencing symptoms of depression and anxiety.

Symptoms of Depression and Anxiety

It’s common for everyone to feel stressed or sad from time to time. But when certain symptoms linger, you are typically dealing with depression or anxiety. If you’ve never dealt with either before, you may not know the symptoms.

Symptoms of depression include:

  • A persistent feeling of sadness
  • A lack of energy
  • Feelings of hopelessness
  • Sleep disruption (either sleeping too much or too little)
  • Appetite disruption (eating too much or too little)
  • Difficulty focusing
  • A loss of enjoyment of previous hobbies or activities
  • Thoughts of death or suicide

Symptoms of anxiety can include:

  • Excessive worry
  • Agitation
  • Restlessness
  • Fatigue
  • Difficulty concentrating
  • Tense muscles
  • Panic attacks
  • Trouble falling or staying asleep
  • Irrational fears

Is it Time to Seek Therapy?

For many healthcare workers, all of their time and focus is on how they can help others. The idea of self-care and asking others for help is not something on their radar.

If you are a healthcare worker that is experiencing symptoms of anxiety or depression as a result of COVID, it’s really important that you let someone else help you right now. A therapist can offer strategies that will help you cope with your symptoms and deal with the underlying emotions.

If you or someone you know would benefit from mental health therapy, please get in touch with me. I offer both in-person appointments as well as online support.

 

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Filed Under: General

Understanding Mental Health in the LatinX Community

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Living your best life means not only being healthy physically but also emotionally and mentally as well. For many, seeking the guidance of a mental health professional is a way of ensuring their overall well-being.

But for some communities, there is a stigma associated with getting help for depression and other mental health issues. One such community that holds conflicting beliefs about mental health is the LatinX community.

 

The Stigma of Mental Health

Like other communities, the LatinX community faces some common mental health conditions, primarily anxiety disorder, depression, PTSD, and drug and alcohol addiction. The burden of these conditions can even lead some to commit suicide.

Sadly, many in the community, though struggling, refuse to seek help because of cultural stigma. There is a saying in the LatinX community, and that is: “la ropa sucia se lava en casa.” This translates to “don’t air your dirty clothes in public.”  Mental health is often not seen as a “real thing” and it is certainly not discussed by many in the community, especially among older individuals.

There are other reasons why some individuals in the LatinX community do not seek mental health treatment. Privacy concerns, shame, language barriers, legal status, and a lack of health insurance are some of the main ones.

 

What Can Be Done?

Some of the work to bring about a change of perception will have to be done within the community itself. LatinX community members, especially younger individuals, can start conversations about mental health. The more the topic is discussed openly, the more the overall culture can shift and begin to embrace therapy as a viable health practice.

Secondly, more healthcare organizations can and should conduct public screenings for depression and other mental health issues. This will help people in the community learn more about mental health issues and trust those in their community who are there to help.

No one should have to suffer from depression, anxiety, or addiction. If you are a member of the LatinX community, understand there is no shame in getting help. Self-love and self-care is something to be valued.

If you would like to explore treatment options, please get in touch with me. I would be more than happy to answer any questions you may have.

 

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Filed Under: General

How Social Media Can Actually be Good for Our Mental Health

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Whenever there is a discussion about social media and mental health, there is generally a negative association. Many studies now have pointed to individuals developing depression or anxiety as a result of time spent on social media sites like Facebook and Twitter.

But is this a full picture?

There is actually another side to the coin that suggests social media can actually be good for some people’s mental health.

Social Media Keeps Us Connected to Those We Love

Currently, most of the country is prepared to go into lockdown again because of Covid-19. This pandemic has caused a lot of grief and stress for many people. But thanks to social media, we have all been able to stay connected with loved ones, share important information with community members, and stay apprised of the latest health findings. In times of stress, social media can actually be something that brings people together so we don’t feel so alone.

Social Media for Mental Health Support

Global pandemic aside, there are times in a person’s life when they may develop depression or feelings of anxiety. And many people who suffer from mental health issues feel as if they have no one in their immediate circle to turn to for support.

At these times, many people turn to the Internet to search for support and encouragement from the mental health community. In doing so, they receive the information as well as the comfort and guidance they need.

A Michigan State University study published in the Journal of Computer Mediated-Communication supports the theory that social media use might actually be beneficial to our mental health. In the study, researchers analyzed data from more than 13,000 relationships from adult participants. The data suggested that social media users were 63% less likely to experience mental health crises, including anxiety and depression.

Be a Mindful User

The study found that those people who use social media, even on a daily basis, to connect and share information, had positive mental health outcomes. Those who had an emotionally unhealthy connection to social media – as an example, those people who check their pages excessively out of fear of missing out, tend to have negative mental health outcomes.

In conclusion, it seems that the real key is to be a mindful social media user. Those that may have already developed an unhealthy social media habit that seems to have developed anxiety or depression may want to seek counseling to adjust their behavior.

If you would like to speak to someone about your social media use and how it is negatively affecting your mental health, please get in touch with me.

 

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Filed Under: General

3 Natural Ways to Help Your Child’s ADHD

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It is estimated that ADHD affects roughly 9% of American children between the ages of 13 and 18. ADHD can make ordinary childhood activities like going to school and being part of a sport’s team incredibly difficult. It can make life at home challenging as well. (SOURCE)

Children with ADHD may exhibit one or more of the following behaviors:

  • Difficulty concentrating
  • Easily distracted
  • Easily bored
  • Difficulty completing tasks
  • Easily loses things
  • Difficulty following instructions
  • Fidgety behavior, can’t sit still

Every child is different and the severity of symptoms can vary greatly depending on environment, diet and other factors.

Treatment

ADHD is commonly treated with medications such as Ritalin and Adderall. While each child is different, and medication can be an effective treatment method for some, it’s important to remember that these medications come with a host of side effects. Ritalin stimulates the central nervous system and can cause agitation, anxiety, insomnia, increased heart rate and blood pressure, and even psychosis.

Adderall is a highly-addictive amphetamine whose potential side effects include hallucinations, tremors, high blood pressure, irregular heartbeats, and extreme mood swings.

These are very scary side effects, particularly when talking about children sometimes as young as five-years-old being prescribed these medications. It’s easy to understand why parents would want to seek natural alternatives.

The good news is, there are natural remedies that have been found very effective at helping your child address ADHD behavioral challenges. Again, each child is different, so it’s important to recognize that what is appropriate and works for one child might not for another. But these are good natural strategies to implement and see if they can help your child.

1. A Clean Diet

Many researchers are pointing to modern foods as the cause of the increase in ADHD cases seen each year. And is it any wonder? Much of our modern food is laden with toxic additives like artificial sweeteners, preservatives, and food colorings. Many of these can be found in foods geared toward young kids.

One of the best ways to treat ADHD naturally is to clean up your child’s diet. Ensure your whole family eats additive-free, unprocessed whole foods. This means spending more time shopping on those outer grocery aisles and less time in the middle ones where packaged foods line the shelves.

2. Supplementation

Even when eating a clean diet rich in fruits and veggies, we often can’t get enough nutrients from our food and must turn to supplementation. The EPA/DHA in fish oil are critical for brain health and can reduce symptoms of ADHD and improve learning.

Since ADHD has also been connected to digestive issues, a quality probiotic that can improve gut health is also recommended.

And finally, a multi-vitamin that contains all of the B-vitamins is essential. B-vitamins help with the formation of serotonin. Low levels of serotonin have been linked to ADHD.

3. Exercise

Too many children are sitting in front of the TV or their smartphones, playing video games and texting their friends. But young people with ADHD have an excess of energy, and it’s got to go somewhere. Along with diet and supplementation, physical exercise is key in treating ADHD naturally.

Make exercise something the whole family can do together. Go hiking or bike riding, climb a rock wall at your local gym, or go kayaking. Exercise will help your child’s symptoms and bring you closer together.

Family therapy is another way to heal the pain or confusion that has been caused by ADHD. If you or a loved one is interested in exploring treatment, please contact me today. I would be happy to speak with you about how I may be able to help.

Filed Under: ADD / ADHD, Adolescents/Teens, Children

Not Just a Phase: Signs You May Have Adult ADHD

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In the fast-paced world we live in today, it’s easy for anyone to become forgetful or get distracted. But for adults with ADHD, their difficulty maintaining attention negatively impacts their life in numerous ways. Problems begin to surface at work, in relationships, and at home. If you’re concerned you may have ADHD, here are some signs to look out for.

Can’t Relax
The ADHD sufferer’s hyperactivity and/or restlessness makes it difficult for them to relax. If you have ADHD, you may find frequently it difficult or almost impossible to do things that require a quiet mind, such as staying seated during an entire movie or meditating.

Trouble Concentrating
If you’re easily distracted or have trouble focusing on simple tasks, this is a sign you may have ADHD. Your difficulty concentrating may cause problems at work such as not paying attention in meetings, or problems in relationships because you’re distracted during conversations.

Lack of Organization
Responsibilities such as your career, maintaining your home, paying bills on time, and caring for children and/or aging parents can become unmanageable for adults with ADHD. Your difficulty staying organized can cause problems such as misplaced documents at work, or lights being shut off from unpaid bills.

Procrastination
If you find yourself often running late, missing deadlines at work, and piling up laundry in your room, these symptoms of procrastination are signs you may have ADHD. Adults with ADHD tend to procrastinate because of their distractibility, difficulty focusing, and trouble handling mundane tasks.

Bad Temperament
If you have angry outbursts, then find yourself immediately over it while your friend or loved one is still reeling from the exchange, this is a sign that you may have ADHD.

Impulsivity and Risk Taking
Adults with ADHD tend to take risks and be impulsive. You might buy something expensive on a whim, have unprotected sex, drive recklessly, or blurt out thoughts that hurt or offend others. If you find yourself acting on impulse without taking account of possible repercussions, this is a sign that you may have ADHD.

Although ADHD is oftentimes self-diagnosable, it’s important to consult with a trained mental health professional. Some of the symptoms of ADHD such as trouble concentrating and risk taking are also associated with bipolar disorder, depression, and other mental health issues. Getting the right diagnosis is an important first step for your road to wellness.

If you think you may have ADHD and would like to consult with a licensed and experienced mental health professional, contact my office today so we can schedule an appointment.

Filed Under: ADD / ADHD

The Difference Between ADD & ADHD

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When searching for information on mental health issues, you’ll find attention deficit disorder (ADD) and attention deficit hyperactivity disorder (ADHD) lumped together. In fact, you’ll often read ADD/ADHD. So it’s easy to see why people get confused.

Before we talk about the differences, it’s worth it to take a brief historical look at attention deficit disorder to get an idea of how the term came about.

The diagnostic system of psychiatric disorders is relatively young, having been adopted back in 1980. Before that, the term that doctors used to describe hyperactive and inattentive children was “Hyperkinetic Disorder of Childhood.”

Then a new publication of the psychiatric diagnostic reference, called the Diagnostic and Statistical Manual of Mental Disorders, 3rd Edition (DSM III), came out in 1980 and the terms “attention deficit hyperactivity disorder” (ADHD) and “attention deficit disorder without hyperactivity” (just plain ADD) were formalized.

So What are the Real Differences Between ADHD and ADD?

The real difference between ADD and ADHD is who is diagnosing the person and which terminology (older or newer) they prefer to use. For example, the term “Attention Deficit Disorder” is shorter and easier to say and write. It is often used by people, as well as medical professionals, as a shorthand version of the full-blown Attention Deficit/Hyperactivity Disorder.

To be clear, and technically speaking, there is no longer an official “attention deficit disorder (ADD)” diagnosis — it is all known as attention deficit hyperactivity disorder (ADHD), with a specifier made for the actual type of ADHD the patient suffers: inattentive type, hyperactive-impulsive type, or a combination type.

That being said, ADD is often used as a shorthand to describe the inattentive type of ADHD.

I know, it can definitely be confusing!

Treatments

Treatments for ADD and the other types of ADHD (hyperactive-impulsive and combination) are similar and typically include some kind of therapy and/or medication as interventions.

Common therapies include:

Behavioral therapy: Often using rewards system, the goal of behavioral therapy is to change negative behaviors into positive ones. This therapy is often used in conjunction with medication.

Cognitive behavioral therapy (CBT): This is a type of talk therapy that encourages individuals to think about their feelings and behavior. CBT helps kids and adults build self-esteem, which often takes a hit with the diagnosis of ADHD.

Social skills groups: This is a therapy primarily used to treat kids and adolescence with ADHD. Kids with ADHD often have symptoms that make it hard to socialize. A social skills group can help kids learn and practice important skills for interacting with others.

If you or a loved one has been diagnosed with ADHD or ADD and is interested in exploring treatment options, please get in touch. I’d be happy to discuss how I may be able to help.

Filed Under: ADD / ADHD

5 Tricks to Managing Your Everyday ADHD

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If you’re an adult struggling to cope with ADHD, everyday life can present you with various challenges. You may have difficulty managing work and personal relationships, meeting demands at work and at home, as well as taking care of your own health and well-being. If you’re in need of some tips to help you manage daily life with your ADHD, below are five strategies you can start using today.

1. Watch the Clock
Becoming more mindful of the time will help immensely in managing your day-to-day symptoms. When you start tasks or chores, make note of the time; write it down or say it aloud if needed. You can also stay aware of the time by always wearing a wristwatch. Take note of areas in your home where you may spend a lot of time without realizing it, such as your garage, bathroom, or living room. Instead of relying on small appliance clocks that are easy to ignore (such as on the microwave or the cable box), buy a large wall clock and place it in a highly visible location.

2. Use Timers and Reminders
Use your smart phone to set timers when you start tasks. You can also use your smart phone to set reminders to yourself.

3. Make a Priority List
Keep a list handy for tasks and chores, and be sure to list them by priority: the most important things get done first. For lower priority tasks, schedule to do them after your higher priority tasks are complete. Set a reminder to review your priority list each morning, before you check voicemail or email. When you receive tasks from others, schedule them right away according to your priority list, rather than theirs.

4. Remove or Manage Time Sinks
If you find yourself checking email, news/gossip sites, blogs, or social media too frequently, uninstall or move app shortcuts around to make them harder to access. For websites or computer games/applications, delete shortcuts or bury the shortcut in a folder so it’s more difficult to get to.

5. Give Yourself Extra Time
When figuring how long it will take to complete a task, add 10 minutes on to the time to allow yourself extra time to get things done. Plan to arrive at work and other functions 10 to 15 minutes earlier to avoid being late.

Although there’s no cure for ADHD, there are many things you can do to manage it. By developing healthy habits, you’ll find that handling daily challenges will become second nature.

For additional help, you can find many resources (such as articles, apps, podcasts, and webinars) to help you manage your ADHD at www.ADDitudemag.com, and at add.org/resources.

If you’re having trouble managing your ADHD and would like some guidance from a licensed, trained professional, call my office today so we can set up an appointment to talk.

Filed Under: ADD / ADHD

Top 5 Ways to Reduce Anxiety

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It’s rare that any of us will get through life without experiencing anxiety at some point. But some people have the burden of dealing with anxiety on a daily basis. Whether it’s over something big or insignificant, anxiety stops us from living a normal life full of joy and potential.

Here are 5 ways you can begin reducing your anxiety:

1. Recognize You Are in Control

When you are in the grips of anxiety, it feels very much like it has total control over you. But the reality is, you are in control. While external events can trigger our emotions, ultimately, we have the choice whether we feel those emotions or not. So the good news is, you don’t have to suffer with anxiety, you simply have to decide to show it who’s really boss.

2. Diaphragmatic breathing

This physical strategy is very helpful to relax in stressful situations. While breathing, focus on breathing into the belly while keeping your shoulders down and relaxed. As opposed to expanding your chest, focus on letting your abdomen expand while inhaling.

3. Move Your Body

Exercise is a great way to alleviate the muscle tension that goes along with chronic anxiety. Plus, exercise releases feel good chemicals in your body like serotonin. But don’t sweat it, you don’t have to do a grueling workout at the gym to gain these benefits. Just a half hour a day of walking, biking, swimming or yoga can significantly help reduce your anxiety.

4. Start a Gratitude Journal

Get into the habit of writing down three to five things you are grateful for each night before retiring. This is a simple way to train your mind to focus on all of the good that surrounds you.

5. Speak with a Professional

The cure for any physical or psychological ailment is to get to the root cause of it, not simply manage the symptoms. A therapist can help you access your inner world to uncover what is triggering your fear and also offer coping tools and strategies.

If you or a loved one is interested in exploring treatment, please contact me today. I would be happy to speak with you about how I may be able to help.

Filed Under: Anxiety

4 Healthy Ways to Distract Yourself from Anxiety

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Anxiety is a natural dialogue between our mind and body. It’s a red flag that something might be going on in our surroundings that requires our attention.

For most of us, anxiety is an uncomfortable but fleeting feeling that pops up on occasion during particularly stressful times. For some, anxiety may be more present and color more of their daily life. And for still others, anxiety is a constant torture; a nightmare they can’t awaken from.

Depending on your level of anxiety, there are some healthy coping strategies you can use to manage it. Here are 4 I recommend:

Mind Your Mind

How often are you aware of your own thoughts? Our thoughts tend to bubble up from our subconscious without much control from our conscious mind. For those experiencing anxiety, many of these thoughts will be negative and frightening, although the majority will not be based in reality.

Start to pay attention to the thoughts behind the feelings. Instead of thinking the worst will happen, challenge the thought. What is the realistic likelihood the worst will happen on a scale of 1 – 10?

The more you do this, the more you will retrain your mind to process life differently.

Remind Yourself What Anxiety Is

Beyond frightful emotions, anxiety often comes with physical sensations like tightness in the chest, rapid heartbeat and shortness of breath. In other words, it can feel like you are dying.

But you’re not.

You are having a physical response to an irrational fear or thought. Remind yourself of that ancient dialogue your mind and body are having and know that, in reality, you are okay.

Learn Your Triggers

Once you learn to pay attention to your thoughts and remain calm knowing you are having a natural reaction to what you perceive as a threat, find the threat. Observe your surroundings to find the potential trigger that activated your reaction. If there are other people in the room, notice their reaction to your trigger. Do they seem uneasy or concerned in the least? Chances are they don’t because the threat is not real. Store this information away so eventually your subconscious mind will stop thinking of the trigger as a threat.

Breathe

Slow, deep breaths have been shown to instantly calm a person. Your heart rate will slow, your muscles will relax, your entire body will return to a normal state of being. Don’t underestimate the power of just taking a moment to breathe.

If you find you need a bit more help controlling your anxiety, please get in touch with me. I would be more than happy to discuss treatment options with you.

Filed Under: Anxiety

4 Subtle Exercises to Calm Anxiety in Public

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According to the Anxiety and Depression Association of America, 40 million adults over the age of 18 suffer from an anxiety disorder. If you are one of them, you know how difficult your life can feel most days.

When anxiety strikes, the world around us can become a sort of funhouse, only not that much fun. It’s important to be able to self-soothe in these instances. But how can you calm an anxiety attack subtly when you’re out in public?

 

Breath Work

As soon as you feel the anxiety coming on, focus intently on your breathing and nothing else. Begin to take slow… deep breaths. Inhale for a slow count of three… hold for a count of three… and exhale for a count of three. Slow deep breaths send a signal to our body that we are not under attack and everything is okay.

 

Talk to Yourself

In your mind, remind yourself that you are having an experience but that you are NOT that experience. While you feel that something is wrong, remind yourself that you are actually safe and all is well.

 

Visualize

Think of something that calms you. This may be your childhood bedroom or your grandparent’s home. It could be your favorite beach or your own bathtub. Simply put yourself IN that space. Use your full imagination to feel yourself there and allow the calm to settle over you.

 

Practice Listening Meditation

If you’ve never tried listening meditation, I highly recommend it for everyone. But it can be especially beneficial when you are feeling anxious, and here’s why. Listening requires you to stop thinking. Try it now. Stop reading and instead listen to all of the ambient sounds there in the room with you, outside the door and window.

What do you hear?

Let your sense of hearing grow and grow, picking up more subtle sounds. The buzz of the lights overhead… the noise of the ice maker… a bee at the window… your dog’s collar down the hall…

It’s actually a very fun exercise to do. And in order to REALLY GIVE SOUND YOUR FULL ATTENTION, you can’t think while listening. It’s a bit like trying to juggle while standing on your hands, it simply cannot be done.

Much of our anxiety comes from our anxious thoughts. It’s our reptilian brain trying to keep us alive by alerting us to all of the dangers around us. But when we meditate, this mind chatter goes away.

 

When an anxiety attack comes on, life can feel unbearable. The next time this happens to you in public, try one or more of these techniques.

And if you’d like to speak with someone about your anxiety, please get in touch. I’d be happy to explore treatment options.

Filed Under: Anxiety