Are You Feeling a Little Bit Depressed?

Are you usually a carefree and happy go, lucky person? Do you typically look to the glass being half full? Are you now with all this uncertainty feeling a bit depressed, nervous, or isolated? I want to assure you that you are not alone.

Human beings like structure, predictability, routine, and our brains work hard at creating habits out of mundane tasks. By grouping tasks together, our minds don’t have to remember it all. Often we do things mindlessly like drive to work, get ready for bed, manage money, or eating right are all examples of habits that we can put on automatic.

In our present world, our regular routines have changed or are suspended. Maybe you always stopped by the coffee shop to pick up your Café Americano or Caramel Macchiato, and now you are at home and no longer stopping by the coffee shop. Maybe you are not getting up at your “normal” work time, and perhaps you are staying up later because you do not have to get up as early. Many of us have been asked to work from home unless we are considered to be essential services. (a big shout out to those hard-working folks that are still doing their jobs; first responders, CPS workers, medical employees, faithful grocery workers, and others). By the way, we are also open but asking our clients to have telehealth appointments.

You might have noticed that you are not sleeping well at night or perhaps sleeping more, or your body may be craving more carbohydrates, and you are worried, restless, not sure of what to do with yourself. You may just feel down or blah. These are all normal reactions to what we are all experiencing in our world right now. The ambiguity and uncertainness can make us edgy and nervous. In the last few days, we have learned a new vocabulary, “social distancing”, “self-quarantine,” and “intervention Activities” heck we didn’t even know that CORVOD-19 was even a thing. Now that has all changed.

Our kids are home from school at first for two weeks now, some for two months or potentially longer. This whole pandemic is odd, and we have not experienced it before. If you are feeling a bit blue welcome to the “normal club,” depression and anxiety can be constant visitors for the next few weeks.

Let’s shift our focus and take a look at activities that can help reduce some of the depression or anxiety while keeping social distancing in place.

Go outside. The CDC and World Health Organization recommend going outside, just not in groups, and keep the 6’ space between you and others. The sun helps us by providing vitamin D and Serotonin, which is a chemical released by our brain. Serotonin is considered a natural mood stabilizer. Serotonin helps with many of our bodily functions, including bowel movements, bone health, sexual function, blood clotting, moods, and others. Specifically, Serotonin helps regulate our sleep, eating, and digestion. It also helps reduce depression and control anxiety. Ever wonder why when you are stressed you carve more carbohydrates? It’s to boost our serotonin levels. Going outside in the sunlight for 30 minutes daily can really help.

Open up the blinds or drapes. Allowing sunlight into your home will help with mood and may even kill bacteria. In a 2018 study, researchers at the University of Oregon found that in dark rooms, bacteria on average were alive 12% more than in a room filled with sunlight. Bacteria on average, in light-filled rooms, was only 6.8%. Less light can also mess with your Melatonin levels causing you to become sleep-deprived and grumpy.

Exercise we have long known that exercise is a natural treatment to fight depression. In an updated Harvard Health Letter from 2018, from the Harvard Medical School, Research shows that exercise is an effective treatment, and "for some people, it works as well as antidepressant medication.” It is most important to pick an exercise you like. Activities that you can still do includes running, biking, yoga, walking, swimming, resistance bands, and home workout videos. You can find plenty of ones on YouTube and since you have been watching those cat videos anyway, just add a 30-minute workout, then watch the cat videos.

Take a break from the news and social media. Give yourself some time off; endless news can increase depression and anxiety. We all need some downtime and continuously hearing the news can be detrimental to our mental health

Talk to loved ones and friends. This can be hard when we feel down, but it is crucial to keep in touch with our social supports. They may be struggling too. Just safely contact them over video chat or phone.

Listen to music; it’s a great time to find a new artist you like or create a new playlist. Music can be calming, reduce blood pressure, boost mood, and reduce anxiety.

Our brains are trying to make sense of this world, and you may feel ‘out of it” or in a fog. However, if your depression or anxiety grows during this time of social distancing, please reach out and get help. We are offering telehealth services, and research shows that they can be just as effective as in-person therapy. Please don’t suffer alone or needlessly.

 By Sheralyn (Sherry) Shockey-Pope, MA, LMFT

I began my career in this field because I wanted to help people find their passion and zest for life. My goal working with clients is to help them find their voice and get out of pain as quickly as possible.

I have worked with children in foster care and helped prepare their families for placement. My specialties include anxiety reduction, depression relief, adoption issues, grief and loss, divorce and trauma recovery. I also work with adults who want to find their passion and change their lives while working through the traumas of their pasts.

I am on the faculty of the Public Child Welfare Training Academy where I train local county social workers on Intimate Partner Violence, Mental Health, Family Engagement , Self Care for Social Workers and Eliminating Secondary Trauma. 

I also am available to speak to community groups or provide training on mental health issues, parenting and trauma I further enjoy my role as supervisor of trainees and interns as they are on their journey to become fully licensed therapists.

I am a Member of California Association of Family Therapist (CAMFT state level) and the current co-president of the Inland Empire Chapter of Marriage and Family Therapists 2014-2016. As well as the  chapterfacitator for the Inland CAMFT 3000 Club.

I don't believe that a person should be in counseling for years and years. I think you come in, work on the issues and leave. Later, if you need a tune up, then you come back and we work on healing those issues.

It is my privilege working with my clients as they walk their life's journey.

Insomnia: The Struggle Within

Insomnia is one of the most common disorders in individuals. With all of today’s stress, at least 25 % of adults and children struggle with insomnia.

The most common causes of insomnia include stress, an irregular sleep schedule, poor sleeping habits, mental health disorders like anxiety and depression, physical illnesses and pain, medications, neurological problems, and specific sleep disorders If you struggle with insomnia (a condition that causes trouble falling asleep, staying asleep, or both) it can have a profound impact on your quality of life, leading to fatigue, trouble concentrating, mood problems, and even an increased risk of accidents while driving. 

One way to decrease insomnia is to have a regular daily schedule. This allows you to train your mind for sleep.

The next step is to have proper Sleep hygiene. Staying nice, clean and fresh increases our mood decreases stress and causes us to fall asleep easier and stay asleep longer. 

Another suggestion would be to drink tea without caffeine such as chamomile, daily reading before bed help develop a habit of sleep.  Avoiding stimulating activities such as video games, television and screen time an hour before bed.

If you struggle with racing thoughts before bed, you should practice writing down in a daily journal your activities throughout the day, how you feel and express emotions and thoughts through journaling. 

Another suggestion is to have external noise such as a fan or nature sounds to assist you with falling asleep faster and staying asleep longer. 

There also has been suggestions of drinking tart cherry juice before sleep to decrease insomnia. 

The new studies published in the European Journal of Medicine at the end of October shows that tart cherry juice can improve the quality of your sleep, your sleep duration, and help reduce the need for daytime napping.  A discovery was made that adults who drank two 1 ounce servings of tart cherry juice per day experienced a demonstrable increase in sleep efficiency as well as a 39 minute increase in average sleep duration. (WOW!)

So to recap, if you’re struggling with Insomnia, make a daily list of activities, have good hygiene and shower before bedtime, journal any racing thoughts that you have about your day and any stressors and concerns, eliminate all electronics such as video games and television at least an hour before sleep, it’s suggested to drink a warm cup of tea non-caffeinated, turn on some external sound such as a fan or nature sounds to assist with relaxation. The last suggestion is to try tart cherry juice- which is actually pretty good. 

Remember insomnia is normal if it’s not chronic. Everybody faces difficulties in sleeping over the course of their life. However, if this is an ongoing concern and is impairing your daily function due to lack of sleep it is recommended that you seek professional assistance from a healthcare provider such as a medical physician and therapist.

---

My name is Lisa Jacobs Clark, I am a licensed Marriage and Family Therapist with CCS. I specialize in children, young adults and women that have or are dealing with depression and anxiety. I have a passion for this population. I entered this field of employment to assist individuals struggling with depression, anxiety and life changing events. Besides assisting individuals in areas that they struggle with, I also am an advocate for children and for families. I truly feel that my purpose is to help the community through therapeutic interventions, mentoring and providing unconditional positive regard to all of my clients. My heart continues to be invested in the work that I provide for the community and CCS. Just as all the other therapists at CCS we are committed to provide and help individuals achieve a better tomorrow.

Teens are More Prone to Anxiety

The last couple of years have been stressful, and not knowing when or maybe I should say if this pandemic will ever go away has caused ever greater stress. A recent research study in the Journal of Clinical Medicine entitled, Anxiety in Older Adolescents at the Time of COVID-19 (September 2020) has demonstrated higher than usual symptoms leading to severe psychological, emotional, social, and relationship concerns. It should also be noted that teens are affected with higher rates of anxiety, with nearly 1 in 3 teens meeting the criteria for an Anxiety Disorder.

Fear is the emotion that trumps all emotions, and it sets the alarms off in our brain to take some action to protect ourselves. When that happens, we are in the “Fight, Flight or Freeze” response in our brains. When this occurs, the brain releases a ton of neurochemicals which includes hormones like adrenaline and noradrenaline, increased blood pressure, and breathing rates (increased oxygen), all to single your body at least temporary to make you more powerful, stronger, faster, more cognitively aware so you can keep yourself alive by fighting or fleeing. Our brains want us to thrive, and thus sometimes, our brain becomes overprotective. Anxiety is a normal response to the pandemic, fear, social isolation, and the virus itself. The pandemic has enforced physical distancing, isolation, less direct communication, and unpredictability. If you haven’t noticed, we humans love some consistency. 

If we think about being a teen and the developmental stages, it’s the teen’s job, if you will; to try on new social groups, values, big emotional responses, pushing away from parents (just a bit) to determine who they are, future planning and brain growth. 

The pandemic stopped the “normal flow” of being a teen.

According to an article in Penn State Social Research, Teens and Anxiety During COVID 19. 79% of teens reported not seeing friends or family in person has been the most harmful consequence of COVID. Additionally, higher rates of anxiety, negative self-talk, blame, and physical symptoms have also been reported.

Parents weren’t immune to pandemic stress; they too had to overcome pandemic anxiety and balance increased childcare needs due to school closures and financial and other health concerns. Single parents had it particularly hard as resources dried up. 

There is some good news; teens got more sleep during the pandemic, with a 14% increase in sleep overall. We turned to social media to help stay connected, and while it can’t give you a hug, we could stay connected. Many families could try new hobbies like gardening, bike riding, or cooking together. New activities make our brains happy and decrease stress. 

Tools to Learn

Have you ever heard of Mindfulness? This tool helps decrease anxiety by helping us remain in the present and not thinking of all the “what ifs” of the future. Feeling the feeling or sensation of your body and just noticing what is happening. No judgment, just notice. It’s being gentle with you. 

Jamie D. Roberts, LMFT, in her new book Mindfulness for Teen Anxiety, Describes  “Noticing The Neutral”  Since our brains are hardwired to find the negative, we must teach our brains to identify other thoughts too. She describes a quick 10-minute exercise you just notice what you’re thinking about. Are these The are main points include. 

1. Pause what you are thinking and review the day you had.

2. Notice any interactions or moments that stand out. Set them aside in your mind.

3. What occurred in between those moments? Consider the mundane and typical daily activities that do not bring up extreme feelings (either positive or negative)

Examples:

Your phone is 50% charged

Your sibling is sitting next to you

You don’t have homework

4. Are there moments that happen daily or regularly? Make a note of it?

5. If you can’t think of something, pay close attention through tomorrow and try the exercise again tomorrow.

Bottom-line, the more time we pay attention to the “okay moments,” the more we will notice that life is not all bad.

Other activities to decrease anxiety include physical exercise, laughing, finding a great movie, or spending time with friends; laughing is a physical release so exercise that funny bone, eating healthy, learning something new, and journaling have proven to help reduce anxiety. 

If anxiety still is overpowering, call us at CCS Education and Wellness to help. (951) 742-7435

For The Love of Fido: Pets and Your Mental Health

Happy National Walk The Dog Day! Make sure to give the pups a little extra walkies time today. The benefits of owning a dog (or any pet) are well documented. Reduction in high blood pressure, increased immunity, manageable cholesterol levels, and a lowered risk of heart disease are just a few of the physical health benefits that Fido and Fluffy bring to your life.

The mental health bennies are even more profound. Studies suggest that owning a pet can reduce stress, decrease anxiety, help manage depression, and boost your mood. The day-to-day care of a pet can contribute to an increase in physical activity, long recognized as a healthy part of managing both physical and mental health. Doing so also gives you something to wake up and get out of bed for! 

Caring for a pet takes patience, diligence, mindfulness, and persistence. You’ll need to do research to determine how to set up the proper environment, the most nutritious food, and how to support your pet’s health. Doing the work of caring for another can give a sense of purpose and meaning to your life. Hanging out with your pet is a powerful remedy for loneliness, and their unconditional love and appreciation can be warm comfort to an aching heart.

It is said that people who struggle with depression have problems letting go of the past, and those who suffer from anxiety fear the future. Pets are a study in mindfulness, or the practice of remaining in the present. Enjoying bonding time, play time, or hand taming of your pet encourages you to live in the moment, to allow yourself the joy of the day, and to connect with the little being who seeks your love and attention. The practice of mindfulness is a frequent treatment intervention for such mental health struggles as PTSD, generalized anxiety disorder, and major depressive disorder. Plus, playing with your pet is just plain fun! Walking your dog can encourage you to get out in nature and soak up some sunshine, which significantly reduces depressive symptoms. Waving a play wand for your cat gets you moving about, great for easing pain and reducing anxiety. Feeding and maintaining your pet’s physical appearance is satisfying and rewarding, as you can immediately see the benefits of your work in their happy demeanor and shiny coat/fins/scales/feathers.

Let’s not leave out the kids! Owning, working with, or engaging in therapy with animals has been shown to help children with emotional development and regulation. A study conducted with children living with autism showed that having a class pet helped them develop important social skills; increased their ability to relate to their classmates; decreased instances of emotional overwhelm and behavioral outbursts; and significantly reduced their stress levels. Teens who own and care for pets typically struggle less with social anxiety, isolation, and low self-esteem. Grieving children with pets seem to process their grief more readily than children without pets.

Whether they have fur, fins, scales, or wings, having a pet can help you manage your mental health. If you cannot own a pet, consider other ways to get into contact with animals: dog walking/pet sitting, volunteering at an animal shelter or rescue organization, or helping a friend or family member care for their own pet. Do some research to find the best pet for your energy level, interest, and lifestyle. You can learn more about ways of managing your mental health in session with me or any of the wonderful therapists at Central Counseling Services. Call to book an appointment today!

~Alexia

10 Ways Pet Support Mental Health. (2018, June 1). Retrieved from the Newport Academy website: https://www.newportacademy.com/resources/well-being/pets-and-mental-health/ 

“Life knocks us down sometimes, and when that happens, we can all use a hand getting back up.

It’s my honor and privilege to be a helping hand when you are in need. 

I provide gentle guidance, an empathetic ear, and a safe, non-judgmental space to work through issues that make life difficult. I specialize in treating anxiety, depression, and struggles with trauma, especially as related to substance use/abuse (yours or a loved one’s), military service, and family troubles. In therapy, we will explore safe, effective coping mechanisms to help you manage life; examine and refine your self-care; and process those issues that cause you difficulty. Remember that you are the expert of your own life, so we will work together to find solutions that fit you best."

Alexia is also EMDR Trained.

What Does Thanksgiving Look Like?

Thanksgiving evokes from me a time to sit around a table with family and friends and talk about the year's past.  Since this time of COVID, I'm aware many of our family and friends may not be present, through illness, or they are fearful of getting together like they once did or fear someone has Covid, and of course, those who are not living any longer as those we had to say goodbye to.  So, I ask myself, “What does Thanksgiving look like now?” What does it look like to be thankful, have traditions, and gather with others in a Covid-19 world?

---

---

This year has been different in how we are saying goodbye to our loved ones– Hospitals limited us to only one person allowed to visit at a time. Clients have reported hearing the nurses say, "we're sorry there are no admits to this wing at this time."  

Another significant change is that we couldn't bury the departed like we used to. We had to do virtual services instead of in-person services. I observed, just last week, a gathering where I live that had been postponed for over six months. Finally, these folks got together in the dining room to say goodbye to the departed loved one; her friends and family surrounded the widow and began singing together. They told tales of her departed husband and brought pictures to talk about him and his life with her. No one should have to wait such a long time to grieve, but we all had to be safe!

I also see from TV and Social media "what the Thanksgiving holiday is supposed to be" –"What it's supposed to look like"

--

the perfect picture: turkey waiting to be sliced up, mashed potatoes,  veggies, salad, pumpkin pie -and, I am aware for many folks, they have been living on the street or living with relatives (if that lucky) or those who don't want to live anywhere but on the street, where they say they feel they are safer than cooped up in a rental apartment.

Their Thanksgiving looks very different than my Thanksgiving. 

Many people are generous, they choose to work in food banks or feeding the hungry on Thanksgiving. I've been fortunate to never find myself in such straights.  And, so I ask myself what "can I really do for the less fortunate ?"

There are many ways I can volunteer in my area: be on the food lines, help prepare a meal, help deliver a meal for that week, listen to elderly neighbors tell their stories, and so forth. 

As a therapist, I console others at times, assisting clients when they find themselves alone.

Not all of us have family, spouses, or close friends.

But in this time of COVID, we also are so isolated and alone, especially now as we all try to find some peace and resemblance of normalcy. 

As a therapist, I am genuinely interested in "their stories." Stories of family, children, their work lives, now-today lives. Take time to listen. Better yet, If you can extend yourself safely to your neighbors, check in with them in person or on Zoom, call them or Facetime.

Leave a piece of pie for them. 

Make that extra time to say hello or share a meal.

We have all had a tough year. 

May you enjoy the Thanksgiving you create this Season. 

~Judy

Judy provides Clinical Supervision at Central Counseling Services in Riverside. She is a Mother, Grandmother, and GG, and loves the work she does at CCS.  She enjoys trainings on the most recent theories in our work, and has specialties of working with First Responders, Trauma victims, and providing workshops on Prevention of Suicide with her colleague Sherry Shockey-Pope. Call us today if you would like to work with Judy.

Managing Anxiety During the Holiday

For some, the holidays bring good will and happy times spent with family.  There is the joy of decorating and reconnecting with loved ones away from the usual structure of work or school life.  For others, holidays are the culmination of everyday stress with the addition of planning holiday dinners and parties, managing holiday spending, and spending time with family, which can sometimes come with complicated relationships or even recent or not so recent losses.  It is no wonder that many struggle with anxiety during the holiday season.  

---

Do you find that anxiety or even seasonal depression starts to rear its ugly head sometime in late October to mid-November?

If you do, you are not alone! 

Between late November and the New Year, we enter the season, which includes Thanksgiving, Hanukkah, Christmas, Kwanzaa, Winter Solstice, and New Year’s Eve to name a few.

Anxiety is one of the most frequently diagnosed mental health concerns for people throughout the world.

If you already struggle with anxiety, the holidays can often add to your everyday triggers for anxiety, leaving you feeling overwhelmed and depleted. The holiday season often brings memories of special people who are no longer with us or past traumas.  It is for this reason; we will want to take extra special care of ourselves during this time of year.

Anxiety can be felt in our body in many ways.  Some people experience headaches, dizziness stomachaches, nausea, increased heart rate (pounding in the chest), pressure/pain in the chest, crying spells, shutting down, zoning out, feeling more lethargic, and difficulty concentrating to name a few.  When you notice your body feeling like things are spinning out of control, it is important to remember that your nervous system is responding to those anxiety triggers in three possible ways: fight, flight, and freeze.

If the holidays are leaving you feeling panicked, worried, stressed, and physically uncomfortable in your body, you may be experiencing an activation of your nervous system called hyperarousal or fight/flight. Below is a list of things you can do to help you when you feel this way:

• Name it-identify what is making you feel anxious

• Bake or cook 

• Dim the lights

• Take a screen break for 60 minutes or more

• Take slow, deep breaths for counts of four, in through the nose for four seconds, pause for four seconds, and loud exhales for four seconds. Take a normal resting breath in between the long breaths. Do that for a cycle of four.  If you need more, do another cycle of four

• Listen to calm, mellow music

• Try some gentle yoga, (all available via google search, if needed), such as child’s pose, forward fold, or legs at the wall. Pair your breath work with the yoga for best results

• Play with a fidget toy or stress ball

• Use a weighted blanket

• Splash cold water on your face or take a cold shower

• Talk to a safe person

• Enjoy cooling scents such as lavender or vanilla

• Close your eyes and be still

• Pray or meditate

If you find you are in shutdown mode, which is “freeze” in terms of your nervous system, you might feel like you are zoned out, lethargic, or having some seasonal depression the following coping strategies may help:

• Name it-Identify you are in shutdown or freeze mode

• Use citrus, peppermint, or a scent you have an emotional connection to

• Take a walk, dance, or find a way to increase your heart rate

• Turn the lights on

• Eat some food

• Listen to some powerful or uplifting music

• Identify sensations in your body

• Press your feet into the ground

• Tap into a passion

• Gargle

• Dance, shake your body, jump

• Tap your chest, legs, arms, and face

• Use your senses with grounding (Breathe into your chest, your arms, your hands, your legs, your feet)

• Reach out to a loved one

If you notice that your anxiety and possibly, depression are not responding to the coping skills listed above, please take the time to share with a trusted therapist or your physician for additional help, exploration of additional coping skills, and if needed, medical support. 

Wishing you wellness from Central Counseling as we move into this holiday season!

~ Colleen Duggin, LCSW

I enjoy partnering with you as begin taking steps toward healing and feeling better. I understand that making the choice to see a therapist may be difficult for you and my goal is to provide a safe and comforting environment for you to work through problems in your life.

Tips on Dealing with Separation Anxiety

As I walk up the stairs my son is twisting and shouting from downstairs. He’s crying like he is in physical pain! But it’s nothing serious, he just wants me to stay downstairs with him. When I go to the restroom, he’s banging on the door demanding to be let in. Oh and most recently, he throws himself on the floor demanding for me to go outside and play with him. I don’t have time, but he refuses to go without me. He wants access to me EVERY MOMENT of the day!

Does this sound familiar?

Your kids

pets

partners

or even yourself?

This is separation anxiety. 

A normal behavior that is traditionally seen in early years for children but can become a problem if the person can’t learn to sooth themselves and regulate their emotions until they are reunited with their caregiver. For most of us, this is an early childhood experience and it ends there, but nationally anxiety rates have increased as a result of covid 19 fears and large populations working from home. 

Signs that someone is struggling with separation anxiety:

• Seeking their comforting object/person, especially when preparing to be left alone

• Crying when the caregiver is out of sight

• Nightmares or refusing to fall asleep without their caregiver present

• Finding reasons that they cannot be left alone (stomachache, hungry, restroom change, etc.) 

• Showing signs that they worry about being alone or being in danger

• Clinging to their caregiver when they return

How do you deal with separation anxiety?

• Do not, I repeat, Do NOT sneak away when your child is not looking. This may seem like the easier way to leave your household, but it reinforces to your child that if they are not alert scary things will happen. They need to mentally prepare for being alone, not feel panicked when they realize they are alone. 

• Be compassionate (towards them and yourself)

• They need to feel safe in their environment, which means predictable and stable

• Manage your own feelings about your loved one crying or possible feelings of guilt. These feelings are normal, and you can normalize for your child that we are all struggling to adjust

• Gradually expose them to time away from you. Start with small trips to boost their confidence

• Find ways to show your loved one that when they aren’t with you that you still think about them 

• Create a transitional object (A security blanket, favorite stuffed animal, etc.) Something to provide comfort while you’re away

For more information see Separation anxiety disorder - Symptoms and causes - Mayo Clinic.

Book an appointment at CCS by calling 951-778-0230

-Vanessa

---

Vanessa has been a therapist for nearly 10 years. She provides individual, family, and couples counseling services to people of all ages in both English and Spanish. She periodically runs parenting groups and completes psychological evaluations for immigration cases. In her off time, she enjoys spending time with her family, travelling, tasting new foods, and completing various arts and crafts projects. Provides Services Tuesday-Friday from 9:00am-6pm.

The Way You Think May Be Detrimental To Your Mental Health Part 2- How to Change that!

Last week we discussed some common cognitive distortions that may be adding to your anxiety or depression. To get caught up, if you missed last week's blog read that first, here! Have you been able to identify some common thought errors? If you’re experiencing any of these distortions,

Here are 8 steps to stop or slow down your Cognitive Distortions:

1. Recognize and isolate the thought: Look for absolute words, like ‘always’, ‘never’, or ‘can’t’ these are usually clues you’ve got a Cognitive Distortion going on. So are really strong negative words directed at yourself like, ‘hate,’ ‘stupid’ or ‘loser.’ Try and use these words sparingly, if at all.
2. Write it down daily: Yes, take your Cognitive Distortions to pen and paper. It makes a difference. Sometimes we can more easily recognize them by writing it down.
3. Take your distress temperature: Zero to ten. Zero meaning your content and peaceful; ten that your misery is paralyzing, or you have negatives feelings about yourself.
4. Use reality thinking: ask yourself: Is it reasonable to think that thought or is it unreasonable? Say the thought out loud. If a friend said that, would you agree or disagree? If the thought is truly reasonable it probably isn’t a distortion. If the thought is mostly unreasonable it probably is a distortion. If the thought is unreasonable: Take Responsibility. 
You just need to take responsibility for whatever it is that caused the thought and the resulting bad feeling and do something about it. Either decide to take action, let it go, or both.
5. Give it a name: What kind of cognitive distortion is it? Ask yourself, is it all or nothing thinking, fortune-telling, or maybe personalization? Figure it out because chances are you have a pattern going on. Once you have the distortion labeled you will be in tune to when it happens again in a different context. 
6. Write its name down: the act of writing down your thoughts allows you to see it and find a more reasonable thought to replace the distorted one. If you can’t come up with anything, think about what your friend would say. Or what would the angel say to the cognitive distorting devil?
7. Retake your distress temperature: Even if it’s just a few degrees lower, from a 9 to a 7, say, you are going in the right direction, and that’s a good thing.
8. Repeat as needed: review the steps above and repeat any steps for more stubborn thoughts.

Do not expect to ever be completely free from Cognitive Distortions. That would be unreasonable (Ha Ha :-))
However, the more you do these exercises the easier rescuing your mood, and lowering your distress level will become. If you continue to have these thoughts and you can’t make them go away on your own, give me a call and we can work on them together.

The Way You Think May Be Detrimental To Your Mental Health

Every single thought we have sends neurotransmitters through our brain. For every positive thought we have like, “For every problem, there is a solution.” Or “I’m happy that you got a good grade on your test.” We feel emotionally content, happy, and overall good. When we think negative thoughts, we experience a down feeling of sadness or a blah feeling. If the negative thought persists, we can become depressed or anxious. But sometimes these negative thoughts are wrong or misinterpreted by our brain. Those types of thoughts are called Cognitive distortions. These negative thoughts tend to be exaggerated, irrational, and often lack facts. Cognitive distortions are errors in thinking, they cause us to perceive reality inaccurately. These negative thoughts patterns reinforce negative emotions and feelings. We all use cognitive distortions from time to time, but we use them all the time they can contribute to depression and anxiety according to a study by (Burns, Shaw, & Croker, 1987).

Below are some examples of errors in thinking:Disqualifying the positive: You reject positive experiences by insisting they don’t count for some reason or another. In this way, you can maintain a negative belief that is contradicted by your everyday experiences.
Jumping to Conclusions: You make a negative interpretation even though there are no definite facts that convincingly support your conclusions. Jumping to conclusions can also be interpreted as mind-reading, you arbitrarily conclude that someone is reacting negatively to you, and you don’t bother to check this out. Do you become victim to “Fortune Teller error”, you anticipated that things will turn out badly, and you feel convinced that your prediction is right and is established in facts.
Magnification or Minimization: You exaggerate the importance of things ( such as your goof-up or someone else’s accomplishment) or you inappropriately shrink things until they appear tiny ( your own desirable qualities or the other fellow’s imperfections.) this is also called “binoculars tricks”.
Should Statements: You try to motivate yourself with should and shouldn’t, as if you had to be whipped and punched before you could be expected to do anything. “Musts” and “ought’s” are also offenders. The emotional consequence is guilt. When you direct share statements towards others, you feel angry, frustration, and resentment.
Labeling and Mislabeling: this is an extreme form of overgeneralization. Instead of describing your error, you attach a negative label to yourself. “I am a loser. “When you direct “should statements” toward others, as “you should always tell that person no, she is a loser.” Another example is when someone else’s behavior rubs you the wrong way, you attach a negative label to them: “He’s a damn
louse” or “He’s such a jerk”. Mislabeling involves describing the event with language that is highly colored and emotionally loaded.

Have you been able to identify some of these distortions in yourself? Come back for next week's blog where we will talk all about the 8 simple steps to stop or slow down these Cognitive Distortions.

Nature Therapy

   “In every walk with nature, one receives far more than he seeks.” - John Muir

Doctors in Scotland are authorized to prescribe nature to patients to help reduce blood pressure, anxiety, increase happiness, treat post-cancer fatigue, obesity, diabetes, mental illness, and much more!!  For example, a walk in the country reduces, mental illness, and much more!! For example, a walk in the country reduces depression in 71% of participants according to a study from the University of Essex. By spending 90 minutes a day outside, you can decrease activity in the part of your brain that is associated with depression.

In fact, as little as just five minutes strolling in the park or gardening improves self-esteem, mood, and motivation as per the study!

‘Ecotherapy’ also known as ‘green therapy, ‘nature therapy’, or ‘earth-centered therapy’ is an emerging form of treatment to healing emotionally, physically, and psychologically.  It has many benefits such as a boost to our immunity and a reduction in anxiety, ADHD, and aggression. For example, just 30 mins of brisk walking in the sunshine can increase the circulation of natural killer cells, white blood cells, and other immune system warriors.

A Body in Motion Keeps the Mind Active Too! Walking can help bring our attention to the present moment so that we can use all our senses to enjoy the moment. While walking, pay mindful attention to the odor of the wood, or fragrance of the orange blossoms, the sound of the stream, or the chirping of birds. This provides relaxation and reduces stress. Walking outdoors has been recommended because it inspires feelings of awe which gives us a secondary brain boost.  We need this in order to reduce the mental overload caused by our busy lives.

If you decide to take a walk in a green environment, be sure to wear appropriate clothing, take along a water bottle for hydration, and protect your skin by wearing sunscreen. Walking outdoors compared to indoors have many more benefits and serves as a mini-therapy allowing both mind and body to reset.

For those who are too busy to walk, try to squeeze in walking during your lunch hour, listen to a podcast, or walk to the grocery store for example.  Statistically speaking, less than 5% of the people are performing 30 minutes of physical activity per day. However, our bodies were designed to be moving and not follow a sedentary lifestyle.

Lastly, the law defined by Isaac Newton states that a body in motion will stay in motion and a body in rest will stay in rest.  It is, therefore, crucial for us to keep moving our body at least for 30 minutes a day to keep it functioning at optimum. I invite you to think deeply about our connection of the mind-body with nature. 

Diabetes and Mental Health

Ever think that good diabetic care might also include good mental health care? Our mental health affects all parts of our lives from how we feel, what we think, how we make decisions, choices and even how much stress with can handle.

There has been plenty of research on the mind-body connection. What’s the mind-body connection you say? It’s a powerful connection between our physical or biological selves and our thoughts, feelings and even our attitudes can positively or negatively impact our bodies and our overall health. Likewise, what we do to our bodies like eating, exercise, smoking or even how we stand can have a huge impact on our mental wellness. Simply put our mind-body connections is strong and it directly affects our health.

According to an article in the Journal of American Medical Association entitled The Mental Health Comorbidities of Diabetes people that have diabetics to have a great risk of depression and anxiety.

Depression is a medical illness that causes sadness, feelings of worthlessness, sleeping too little or too much. When your diabetes is not well managed your risk for other complications including heart disease, nerve damage and vision issues greatly increase.

Other symptoms of depression can include:

• Loss in interest in activities

• Isolation

• Sadness

• Hopelessness

• Feeling tired all the time

• Lack of concentration

• Headaches or generalized ache and pains

• Digestive problems

• Thoughts of suicide or death

Anxiety is also a medical illness that can cause excessive worry, uneasiness, restlessness, and fear. A person who has diabetes has a 20% greater risk increases for anxiety sometime in their life according to the Centers for Disease Control. Especially when first diagnosed with diabetes there are many medical and lifestyle changes. Education on Diabetics management is needed to understand the new condition fully. Newly diagnoses people can become excessive in watching their blood sugar (Glucose), and it can become anxiety producing and overwhelming. That leads to stress, excessive worry, and agitation which can make it harder to maintain healthy blood sugar levels.    

Additional symptoms of anxiety:

• Keyed up or on edge

• Unable to fall asleep or stay asleep

• Concentration and memory loss

• Consistent fear of impending doom

• Obsessive thought or “what if…”

• Increased blood pressure

• Panic Attacks

TAKING CONTROL OF YOUR LIFE

Luckily, you can make easy changes that will have a huge positive effect on managing your diabetes and mental wellness.

• Take a walk and get moving daily.

• Water acrobatics is a good fitness activity because it provides both cardiovascular benefit and resistant work; making your muscles work more. Find certified fitness instructors like the ones from Aquamotion Ability Foundation in Riverside, CA. They offer various classes from beginner to advance.

• Meditation or Yoga helps with a positive mind-body connection and decreases stress, depression, and anxiety.

• Get educated on your diabetes

• Limited caffeine and alcohol consumption.

• Eat healthily and get enough sleep.

• Be social, people with a good network of friends have less severe mental health issues

• Work with your healthcare team.

• See a therapist if your depression, anxiety or stresses is not getting better or gets worse.

If you need more information on depression or anxiety, please call our office (951) 778-0230 and arrange an appointment to speak to a therapist.

---

By Sheralyn (Sherry) Shockey-Pope, LMFT

Sheralyn (Sherry) Shockey-Pope, LMFT is the Chief Operation Officer and Co-Owner of Central Counseling Services. Sherry oversees the day to day operation of the practice in two locations Riverside and Murrieta, and she directly supervises associates, licensed therapists, and the support staff. Her practice consists of 23 clinicians and five support staff. Sherry has extensive teaching and speaking experience and presents on topics of depression, anxiety, child abuse, adoption, business performance, and mindset blocks. Although she is not taking new clients, she can help you find the perfect therapist fit from her hand selected and well-trained therapist team. In her spare time, Sherry enjoys being outdoors, water aerobics, swimming, hiking, gardening or sailing.

The drive home

So many times during our drive home from work, school or even running errands we engage in unhealthy behavior. Like everyone, I find myself engaging in unhealthy behavior such as overeating or my favorite “road rage.” Especially after a long stressful day at work. I just feel as if I have so much anxiety, I need to GET IT OUT, on the person driving on the road in front of me.

Now, I am maybe exaggerating just a little, but we all can let the stress of the day get to us in one way or another while driving.

These are some simple techniques that have helped me on the drive home.

First: I find it helpful to reflect on the positive outcomes of the day. No matter how BAD the day was, find the good.

Second: Refocus my priorities. Reviewing short term goals and long term goals.

Third: Listening to music that makes you feel good whether it be pop, country, jazz, meditation or relaxation or R&B music.

Four: Talk to yourself, yes I said talk to yourself. It sometimes is effective to bounce an idea around with you to improve productivity and reflect on the day and what we could have done differently.

Fifth: To be grateful for the small things you have, such as a beautiful sunset as you look at the horizon. For some, this might be a time to have a deeper connection with a high power. 

Sixth: Be polite to other drivers. Do the opposite of what you are feeling at the moment. You will see a different outlook if you exercise your free will of choice, and not react to your impulses.

Next time you feel like waving a nice middle finger birdied or honking your horn at someone, try to implement these six simple techniques on your next DRIVE HOME.

If you need help taming the anxiety or managing the road rage, call us, we can help get you back on track. We have two convenient locations to serve you, Riverside or Murrieta. Don’t continue to worry or be angry, call us @951-778-0230 or email Therapyccs@gmail.com

---

by Lisa J. Clark, AMFT

Lisa loves working with teens and adults. She helps by teaching anxiety reduction skills and problem-solving skills. She is a good listener and she cares much. She hates to see people in pain and she works with them to help them develop a happier and healthier life. She is optimistic and warm and she helps people see other perspectives.

She is a parent and she understands that raising children can be a lot of hard work and sometimes parents get stressed and need help too.

A favorite quote of her is "It's easier to build strong children than repair Broken men." Fredrick Douglass.

Surviving the Holidays with Anxiety

According to the Anxiety and Depression Association of America, 40 million people (18%) in the Unites States experience an anxiety disorder in any given year. The rates of anxiety are increasing in children and it is believed that 8% of children are now experiencing anxiety prior to the age of 18. It is the most commonly diagnosed mental health disorder with approximately 1/3 of those struggling with anxiety receiving treatment.

For those with anxiety, the holidays can seem very overwhelming. There are many reasons why this might be the case. Holidays increase the number of tasks required (shopping, cooking, gift giving, preparing the home for guests, less time for physical fitness, etc.) for someone who is already trying to manage day to day life. For those who brave shopping in overcrowded stores, this can present as a trigger all of its own. In addition, holidays can present as a yearly reminder of lost loved ones, changes in families caused by divorce or separation, and can add to already existing financial stressors.

I am sure the first thought must be, how can I add something to my already crazy daily schedule when I am struggling already? If you already experience anxiety and this is speaking to you, I would like to share with you the benefits of including mindfulness into your day with some ideas that can be incorporated in 5-10 minutes or less. I have shared some of these ideas with my clients in sessions and have heard back that they were helpful. I hope that some of the 5 ideas listed below are helpful to you as well.

• Close your eyes. Take one deep breath in through your nose, hold for a count of three, and release your breath in an audible sigh. Repeat three times, open your eyes, and return to your day. This breath work can be especially helpful for helping to slow an increased heart rate that is often a symptom of anxiety. If shopping in crowded stores is a trigger for you, this exercise may be used in public places too, but perhaps with eyes open.

• Gentle yoga stretching can offer some relief from muscle tension often associated with anxiety. You needn’t be an experienced yogi to stretch and get benefits, nor does this require a large amount of flexibility. A gentle bending position (you can touch your toes if you like, but if your body does not bend that far, it is ok to not touch them) called forward fold can help reset your breath. As in the first exercise, breathe in through your nose and release through the mouth. Another stretch called “legs at the wall” can be a good relaxation stretch as well. In this stretch, you lie on your back with your bottom up against the wall and your legs resting against the wall. It does not matter if they are flat against the wall. If your hamstrings are tight, this would be uncomfortable, so feel free to give yourself as much space as you need. Both of these stretches are inversion stretches, which means your head is below heart and they are known for inducing relaxation. As in the first exercise, breathe in through your nose and release through the mouth. You might even pay attention to the rise and fall of your chest while you are breathing, and center all of your thoughts there. Take your time getting up from forward fold. Also, for legs at that wall, turn to your right side and pause for a minute or two before pulling back up to a standing position. It is important to take this moment to allow the blood in your body to return to its normal rhythm and lessen any possibility of feeling lightheaded.

• Body scanning can be a great way to identify where you are storing your stress and anxiety in your body. You can scan in a sitting or lying down, whichever you prefer. If it helps, turn off the lights, and close your eyes. Quiet, instrumental music can be helpful in screening out any outside noise for some people. Begin with your head and pay attention to any sensation. Mentally travel from the top of your head down your forehead, to your cheekbones, down the back of your head and note any sensation. Pay close attention to anything that feels like tension or discomfort. You can maintain a gentle breathing pattern in through your nose and out through your mouth as you travel down your body. Continue until you make your way through your torso, your arms, hands, fingers, upper legs, lower legs, feet, and toes.

• Use guided visualization to allow your mind to take you somewhere that you typically find a relaxing place. For some, this can be the sounds of the waves crashing at the beach, for others, a wooded landscape, and still others a comfortable place in the home. Close your eyes, picture yourself there, and think of the other sensations you might encounter there that bring you relaxation. It might be a salty sea breeze, or the smell of pines in the forest. As with the other exercises, allow your breath to fall into a gentle movement. You might pair it to the movement in your imagery.

• Lastly, gratitude journaling can offer a nice alternative for replacing thoughts that are often centered on stressors. You may find this is easiest to do first thing in the morning (in which case, you might reflect on your previous day) or just before bedtime or even sometime in between these times. The goal is to center your thoughts on something positive about your day, and write it down. It can be anything. It might be a nice smell from the garden, a hug from a friend, a compliment from a stranger, or even a cuddle from a pet. If you really enjoy this exercise, you can add to your list. I enjoy making a list of 3, but this is completely up to you.
  

If you continue to have anxiety symptoms after the holidays it may be time to seek professional help. Central Counseling Services invites you to contact them to set-up an appointment to talk to Colleen or another caring therapist by calling (951) 778-0230. We have two locations, Riverside and Murrieta to serve you.

---

By Colleen Duggin, LCSW

Colleen Duggin, LCSW has vast experience working with children and families. She is an expert with families and children dealing with Anxiety, ADHD, Autism, and Obsessive-Compulsive Disorder. Colleen feels it’s an honor to help parents and children restore control, peace and calmness back into the family. She is a believer that there are no excuses to not have control of your life.

6 Tips For a GREAT School Year.

It’s the end of summer and we all know what that means; back to school!! From school supply shopping to back to school clothes shopping, it can get a little hectic. With these 6 tips, you are sure to have a great school year ahead of you not only for your child but for you as well. These are simple things that will make going back to school an easy transition.

1.      Set up that bedtime routine before school starts. It’s a good idea to set up the bedtime routine two weeks in advance so that way by the time school is ready to begin, your child is well rested and that will be just one less thing to worry about for school.

2.      Meet the teachers. Finding out who the teacher is ahead of time and sending out an introductory email or meeting with the teacher before open house. This is a great idea to connect with the teacher and build rapport before the school year starts that will carry you all the way through the school year.  

3.      Get those back to school supplies early. Ready..set..go!! once you have the list, take your child and have them participate and have an active role in helping to get their own school supplies. By letting them get that backpack, or giving them a choice of the pens or pencils or lunch box, back to school supply shopping can be a little fun and not such a big stress.

4.      Pack a healthy lunch. Sometimes this is easier said than done, but if you are able to, packing a well-balanced lunch for your child. We know kids don't always eat right, but picking favorite healthy foods helps your child eat better at school. Remember giving them the proper balance of protein, fruits and vegetables will help that brain power to ace that important test coming up.

5.      Talking about goals for the new school year. Sit down with your child so they understand the expectations for the new school year, whether it is being in sports, extracurricular activities, or homework schedules. Setting those goals up before school starts is a good way to help ensure they will get accomplished.

6.      Talk to your child about bullying. Bullying is on the rise and with social media is an ever growing concern with parents and children. Research shows that one in three children will be bullied in their school career. Talking to children before school starts on how they should treat their peers as well as what they should do if they encounter a bully is a great way to start the year off being kind to one another.

Remember if problems do arise in school and you need more assistance we are here to help support you and your child.

Courtney Whetstone, MFTI is a dedicated professional and advocate for children and teens. She has a vast experience helping children with school concerns. For more information on Courtney click here.

Do You Have High Functioning Anxiety?

Does this sound familiar?

You’re watching you son’s soccer game, answering emails and your mind is replaying that conversation you had with your boss this morning. Your daughter asking about dinner and you feel exhausted but if you stop moving both physically and mentally you are not sure if you ever get started again. You are organized, a perfectionist, often friends will call you a Type A or an overachiever as they snicker. You like the tasks done a particular way and if it’s not done that way you may feel physically ill. You catch yourself dwelling on thoughts and when you finally finish your day and flop into bed it’s after midnight. You may joke about “I’ll sleep when I’m dead”, “I am unhappy if I am not busy.” Or “There is plenty to do and If I don’t do it who will?”

 The word “NO” is not in your vocabulary

and you often have fears of letting other people down. So, you pile task after tasks on yourself always assuming you can do it and do it better than others.  Your mind will race through thoughts of “ Why did I say that?” Or “How can I get three things done before dinner.”  

You often set you feeling aside or compartmentalize your feelings and you do not wear your heart on your sleeve. You are an in-charge type person and often your friends call your “stoic.”  Inside, however, that is simply not true, your feelings do get hurt but you push them away because you say to yourself “Oh I’m just being a drama queen.”

If you said yes to even a few of these you may be showing signs of high functioning anxiety.

While high functioning anxiety is not an official diagnosis of the DSM-5 (The Diagnostic and Statistical Manual of Mental Disorders) it can still cause getting through our day very difficult.  High functioning anxiety makes a person feel pushed into accomplishing many activities or the feeling of being driven into action, or pushed. You become overly productive because you are obsessed into action. Often you push your own feelings aside and “pretend” everything is perfect. Sometimes you feel empty inside.

People who experience this type of anxiety are often high-powered executives, business owners, attorneys or other professionals. On the outside these people are often well educated, smart, working two jobs or working 60 to 80 hours a week. They have accomplished many things in their careers and they often have spouses and children. Life becomes unsatisfying as the anxiety increases. There can be physical symptoms too such as nail biting, knuckle cracking or picking at your skin. You may count stairs as you climb just to keep your mind busy.  People with high anxiety are often overachievers and will push themselves to perform at the highest levels.

There is a cost to letting this type of anxiety go unchecked.

The symptoms often become worse under higher life stresses such as a death in the family, loss of a job or friendship, but even positive stresses like marriage, graduation or getting a job promotion can trigger the negative behaviors of overthinking and obsessing over and over again on one idea or statement. High anxiety people hold themselves to impossible achievement standards and when they can’t meet that standard they become depressed.

To combat this anxiety there are a few simple actions you can take to help reduce the symptoms.

1.      Take a deep breath, in fact, take 5 of them. When we become anxious we tend to breathe shallower and therefore, not properly oxygenate our bodies. This simple action can drop your blood pressure by 20 points. The best way to do this is to take 5 deep breaths 4 times a day.  

2.      Take a walk, at least 30 mins a day and yes, every day. Exercise of any type will reduce the nagging anxiety thoughts allowing the mind to feel free.

3.      Reduce caffeine that would include coffee drinks, sodas, and energy drinks. Too much caffeine will hype one up, make sleep more difficult and increase the agitated feelings.

4.      Drink plenty of water. The brain can get easily dehydrated and then make our overall function feel off

5.      Get 6 ½ to 8 hours of sleep a night. Your brain and body need that time to regenerate cells and to process the day’s activities and learning. Without getting enough sleep our brains have a much harder time with memory, focus or problem-solving.

If your high anxiety symptoms get worse or they are not being able to be easily managed it could be time to speak to a therapist for specific help with anxiety reduction. By getting short term treatment, you can increase the quality and enjoyment of your life.

©2017 Central Counseling Services.