Heather Emerich

How Counseling Can Help You Reach Your Goals in the New Year

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If you struggle to set goals, let alone reach them, you are definitely not alone. In fact, it is thought that roughly 92% of the population has found it hard to stick to goals. This constant cycle of trying to set beneficial life or health goals, but never quite reaching them, can ultimately lead to depression.

That’s because reaching goals is empowering and helps us feel we are in charge of our life. When we don’t reach goals, we feel powerless and even hopeless that our lives can change for the better!

How Counseling Can Help

Just as you must follow a recipe to the proverbial “T” to end up with something edible, there is a formula that must be followed to the “T” to set reachable goals. This formula is often used in Cognitive Behavioral Therapy (CBT) to help individuals set and reach goals that will help them change behaviors and better their lives.

Goal setting has actually been shown to be a useful tool for those suffering from depression according to a study published in the journal PLOS ONE. The study found that individuals suffering from depression had more trouble setting goals and were far less likely to believe they could reach them.

The study found that those who were depressed had more difficulties setting goals and they were also less likely to believe they would achieve those goals. The participants also tended to set avoidance goals rather than approach goals.

An avoidance goal is one you set to avoid a negative outcome. “I want to lose weight so I don’t develop type 2 diabetes.” An approach goal, on the other hand, is one that you set to ensure a positive outcome. “I want to lose weight to have more energy!”

The study shows that counseling can help people with depression set and achieve realistic and achievable goals as well as help them stay on track mentally in pursuit of that goal.

The goal-setting formula used by most CBT therapists is as follows:

  • Identify your goal.
  • Choose a starting point.
  • Identify the steps required to achieve the goal.
  • Take that first step and get started.

A therapist can help you with each one of these steps. From ensuring you select realistic goals that are approach goals, to helping you identify where you are in relation to your goal, breaking down the goal into smaller, actionable steps, and helping you take that very first one, a counselor or coach will be in your corner, helping you every step of the way.

Make 2021 the year you reach those goals that will help you live your best life. If you’d like some help getting there, please get in touch with me. I’d be more than happy to discuss how I may be able to help.

 

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Filed Under: General

4 Reasons to Start Therapy in 2021

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If you’re like most people, you brought in the new year with a list of resolutions. And if you’re like most people, all of those resolutions have one goal: to better your life in some way. Whether that is through eating right, working out, learning a new language or decluttering your home office, resolutions are made to help us live our best lives.

In all of these instances (health, weight loss, decluttering) therapy can help.

You see, most people believe mental health therapy is something you seek when there is a major crisis; when we need help navigating depression or anxiety; when we’re going through a big transition, or when our marriage is on the verge of collapse.

And while therapy can absolutely help with all of these scenarios, it offers numerous benefits you may not have thought of:

Therapy Can Boost Physical Health

Different therapy protocols have been shown to improve different physical symptoms associated with stress. This includes a reduction in migraines, digestive upset, better appetite and improved sleep.

Builds Self-Awareness

Many of us think we are running our lives when really, our lives are being run by subconscious programming from early childhood. Therapy helps clients understand where feelings, beliefs and behaviors really come from. Through treatment, individuals can become more self-aware and empowered to take responsibility for the lives they are creating. In this way, THEY create their lives instead of their lives being something that is happening TO them.

Explore Hidden Desires

Of course, self-awareness also means becoming aware of your passions and desires. Many people spend a majority of their life doing what others want instead of what THEY want. And many people simply don’t KNOW what they want in life.
Therapy can help you become an archeologist of sorts, digging into your heart, mind and soul to uncover what it is you value, love, desire, need and want.

Therapy Helps You Reach Goals

It’s the new year and we all have new goals that we are hoping to reach. Well, therapy can help you reach those goals!
A trained therapist can help you set achievable goals as well as help you outline the micro steps you’ll need to take to get there. They can also then act as coach and cheerleader, supporting your efforts to reach your goals.
Yes, therapy is something that you can turn to for depression, addiction, and help with your crumbling relationships. But therapy can help with so much more. If you’d like to explore treatment options in the new year, please get in touch with me.

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Filed Under: General

Tips for Staying Healthy While Working from Home

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For some people, working from home is a normal routine. This is, after all, the gig economy, and many people have been freelancing, making a living from their home office for many years now. But for others, working from home is a completely new phenomenon brought about by the global pandemic.

For this second group of people, working from home has completely changed their day-to-day lives, and many have found their overall health has taken a toll. With lockdowns and social distancing still mandated in many areas of the country, it’s a good idea to discuss some things you can do to stay healthy while you continue to work from home:

Keep Your Routine

We’ve all heard the stories of people admitting they aren’t showering as often and are staying in their PJs all day. While this was fun and novel at the beginning of the pandemic, allowing this to continue can negatively impact your mental and physical health.

It’s important to keep a daily routine. This means setting an alarm, showering, dressing, etc.

Get Exercise

You may not even realize how much more you used to move around at your office or place of work. The office kitchen and bathroom were probably farther away, and you took breaks just to chat with coworkers. It’s important that you get up from time to time and move around at home as well.

Stock Up on Healthy Food

It will be FAR TOO EASY to put on weight when working from home unless you make sure to get rid of most junk food and instead, stock up on healthy food and snacks.

Stay Connected

Not everyone is cut out for working from home as it can be isolating. If you’re used to being around a lot of people and are feeling lonely, be sure to check in with friends and coworkers throughout the day.

None of us really know when life will return to normal. If you are forced to work from home at this time, be sure to follow these tips so you can stay healthy!

 

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Filed Under: Nutrition, Sports / Exercise, Telehealth

How Learning Disabilities Affect a Child’s Mental Health

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For many children and teens, learning disabilities are a frustrating part of life. Learning disabilities not only bring a sense of shame and isolation, but they can also lead to mental health issues in some children.

What Are Learning Disabilities?

According to the National Center for Education Statistics (NCES), a learning disability is any disorder of the fundamental psychological processes involved in understanding or using language. These can ultimately result in difficulties thinking, listening, reading, writing, math, and spelling.

Learning disabilities are quite common among young children and teens. According to the NCES, of the 7 million students who receive special education services in the country’s public school system, 33% have at least one learning disability. Common learning disabilities children deal with are ADHD, dyscalculia (trouble with counting and numbers), dyslexia, and others.

Learning Disabilities and Mental Health Issues in Children and Teens

While a learning disability isn’t a mental health issue in and of itself, both are closely related. When children and teens have a delay in learning, they can feel as if their academic efforts aren’t paying off. They can feel like a failure and, if their classmates aren’t sensitive, they can also feel like the butt of many jokes. This puts children and teens with learning disabilities at a higher risk of developing anxiety and depression.

It’s important that parents and teachers of students with learning disabilities look for any signs of anxiety or depression. These may include:

  • Sudden fear
  • Worrying
  • Trouble sleeping
  • Irritability
  • Anger issues
  • Feelings of sadness and/or hopelessness
  • Changes in social behaviors (not spending time with friends)
  • Changes in appetite
  • Thoughts of harming themselves

Once any signs are noticed, parents should bring their child to a qualified mental health therapist. This professional will help the child manage their symptoms so they can better function at home and at school. Some sessions may include the parents while in other sessions, the therapist may want to work one-on-one with the child.

Many child psychologists use cognitive-behavior therapy (CBT) to help children become aware of their own thoughts and feelings and then change their thoughts, emotions, and reactions to challenges at home and at school. CBT helps a child become independent and evaluate whether their thoughts and feelings or logical or distorted.

Does your child or teen have a learning disability? Do you believe this disability has caused them to develop depression or anxiety? If so, and you’d like to explore treatment options, please get in touch with me. I would be happy to speak with you to see if I might be able to help.

 

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Filed Under: Adolescents/Teens, Children, School & Academics

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