Music & Mental Health

Music has been universally adored for what seems like forever. Listening to music, playing an instrument, or singing is part of most people’s daily routine. One study conducted in 2017 found that children and teenagers spend about 2.5 hours per day listening to music. Two similar studies found that participants who listened to upbeat, happy music had improved their short-term mood and long-term happiness. There are two main effects of music on our mental health with the first being how it directly stimulates our hormones and the second being the physical mental health benefits. 

In regards to stimulating hormones, music has the ability to increase or lower hormones such as oxytocin, cortisol, serotonin, and dopamine. A study found that group singing resulted in the elevation of oxytocin levels that was correlated with increased mood. Additionally, the study found that cortisol levels were decreased during individual and group singing. Oxytocin is associated with trust and empathy and while listening to or participating in making music it can help create a bond between people. Furthermore, music helps to lower stress and anxiety, decrease depression, and increase dopamine levels. 

Because our physical health is impacted by our mental well-being, music has physical health benefits that indirectly better our mental health. Heart disease and high blood pressure can be linked to stress, anxiety, or depression after prolonged periods of time which can put one at risk for ailments such as a heart attack. Music helps to lower your heart rate and blood pressure which are both major risk factors for developing a heart disease. Certain genres of music such as classical help to lower one's heart rate while faster music may raise it. Music also has the ability to improve cognitive function because it exercises the brain due to using both hemispheres simultaneously. 

Source: Northwest School of Music

Schizophrenia

Schizophrenia is a brain disorder that affects less than one percent of the U.S. population. Symptoms of the disorder can include delusions, hallucinations, disorganized speech, trouble with thinking, and a lack of motivation. Schizophrenia is not the same as dissociative identity disorder and those living with schizophrenia are not more dangerous than people within the general population. There is also a misconception that those diagnosed either become homeless or go through frequent hospitalization, however most people living with schizophrenia live with their family, group homes, or on their own. Although it is a lifelong diagnosis, treatment helps to manage symptoms and can reduce the recurrence. 

When schizophrenia is active, it is characterized by episodes where the person is unable to recognize what is real and unreal. There are three categories symptoms fall into which are positive symptoms, negative symptoms, and disorganized symptoms. Positive symptoms are abnormally present and include hallucinations, paranoia, and distorted perceptions, beliefs or behaviors. Negative symptoms are abnormally absent and include a decrease in the ability to initiate plans, speak, express emotion, or find pleasure. Lastly, disorganized symptoms include confusion and disordered thinking or speech, trouble with logical thinking, and abnormal behavior and movements. The incidence of severe psychotic symptoms usually decreases as a person gets older, however not taking prescribed medication, using illicit drugs or alcohol, and stressful situations can increase symptoms. Symptoms typically first appear in early adulthood with subtle signs such as troubled relationships, poor school performance, and reduced motivation showing earlier in life. 

While there is not a cure for schizophrenia, those living with the disorder do well with minimal symptoms. Antipsychotic medications are useful when reducing psychotic symptoms while reducing the potential for future episodes. Treatments such as cognitive behavioral therapy can also reduce symptoms, enhance function, reduce stress, and improve social skills. Because people with schizophrenia are at a higher risk of misusing drugs than the general population, diagnosis and treatment can become complicated due to substance misuse. If a person also shows signs of addiction, treatment for that addiction should happen along with treatment for schizophrenia itself. 

Source: American Psychiatric Association

Happiness Chemicals

There are four main hormones in our brain that are responsible for creating happiness and feel-good sensations: endorphins, serotonin, dopamine, and oxytocin. These chemicals help to establish feelings of well-being and they can be influenced by stress levels, self-care, and lifestyle choices. The signal in the neuron that travels through the axon and to the receptor sites is accepted or rejected by a second neuron. After this, reuptake occurs and the end result is emotions such as joy, laughter, happiness, sadness, or anger. 

Dopamine is a rewarding chemical, that is released when we do things such as complete a task, partake in self-care activities, eat food, or celebrate small wins. It is produced by the hypothalamus which is where feelings of pleasure occur. Dopamine has also been shown to help with movement and motivation. Motivation can be seen by seeking out new or old things you enjoy and do well. 

Oxytocin, the love hormone, is released when hugging a loved one, playing with a dog or baby, and when you’re holding hands with someone you care for. Research has shown that this hormone is linked to life satisfaction levels and is therefore very important. It is correlated with loving touch and close relationships, additionally it plays a larger role in women’s physiology and happiness than men’s. Because oxytocin also stimulates serotonin and dopamine it helps to lower levels of anxiety. 

Serotonin is the mood stabilizer hormone that is produced during sun exposure, meditating, running, and being in nature. It has also been shown to decrease feelings of worry while being associated with learning and memory. Serotonin helps to regulate sleep, appetite and mood in addition to creating feelings of importance. There are things we can do each day to trigger the release of this hormone such as going on a walk, getting quality sleep, and participating in self-care activities. 

Endorphins are known as the pain killer hormone and are released when laughing, exercising, eating dark chocolate, and while using essential oils. This hormone is produced by the central nervous system to help us cope with any physical pain we feel. Endorphins are released in response to stress as well, but also other activities such as sex, exercise, and eating. Many athletes refer to a ‘endorphin high’ when they force their body to a point of discomfort. 

Source: Parkinson’s NSW & Integris Health

Bottling Up Emotions

Bottling up emotions is a term used to describe when people do not express how they feel in order to avoid appearing weak, avoid confrontation, or they just simply don’t wish to share how they feel. When we bottle up our emotions it’s like we have just brought a huge pot of water to a boil and left the lid on without letting there be any release. Repressing feelings has negative impacts on both physical and mental health such as disrupting the normal functioning of the stress hormones called cortisol. When the functioning of cortisol is not how it should be it can cause a weakened immune system and increase the risk of developing a chronic illness. 

Consistently bottling up emotions will cause feelings of worriedness and anxiety on a day-to-day basis because the emotions exist and will show themselves in other ways. People will also start to use unhealthy coping mechanisms such as substance abuse, lashing out at loved ones, drinking, and other self-destructive behaviors. When extreme emotions are being repressed it can cause the individual to harm themselves or have suicidal thoughts because the emotions feel like too much to handle. There can also be changes in appetite and frequent headaches due to repressed emotional pain manifesting into physical pain. Those who have a history of bottling up emotions may also find themselves unable to express emotions later in life or overreact to everything because they are unsure of how to properly react to stress. 

Learning how to stop bottling emotions can be a difficult task, but the reward for doing so is monumental. When working on ending this cycle of repression, try to learn the cause of your negative emotions in order to properly deal with it. Ask yourself questions such as “What am I feeling?,” “When did this start?,” and “Do these feelings take over most of my day?”. Keeping track of your emotions in a journal will help you identify trends while also benefiting from the act of journaling itself. Taking care of your physical health and talking to someone, whether it be a therapist or friend, can also help to end the habit of bottling up negative emotions. 

Source: Kentucky Counseling Center

Reading & Mental Health

There are many active hobbies that offer numerous health benefits, and one hobby that doesn’t require physical effort and has health benefits is reading. Multiple studies have found that reading reduces stress and lowers blood pressure which is great for physical health. Unmanaged stress can exacerbate mental health disorders such as anxiety and depression, however reading helps to decrease stress levels which can result in better mental health. One study found that 30 minutes of daily reading is equally effective in decreasing stress levels as doing yoga for 30 minutes per day. Reduced heart rate and blood pressure causes people to feel calmer and lessens worrying while promoting optimal health.

Perhaps the most impressive benefit of reading is its ability to strengthen and sharpen the mind due to the task requiring focus and engagement. These benefits will only be seen if you are trying to comprehend and understand the material in the book. The genre of the book doesn’t matter, the only thing that does is making sure you’re reading something that will capture your attention and keep you curious. While reading, the brain creates new neural connections that help to expand our imagination which is important for the general function of our brains. Additionally, studies have found a decrease in neurological disorders such as Alzheimer’s in those who habitually read throughout the years. 

Reading before bed as opposed to playing on your phone helps tremendously in the quality of sleep you will receive each night. The blue light emitted from cell phones inhibits the production of melatonin resulting in negative sleeping patterns whereas reading will allow the natural production. Purchasing books can become expensive, but there are cheaper alternatives that can help save money such as using a free card from your local library, buying used books, or utilizing free memberships such as Audible. 

Source: Dr. Messina & Associates

Dementia

Dementia is the general term used to describe loss of language, memory, problem-solving, and thinking abilities that become severe enough to interfere with day-to-day life. Dementia also impacts behaviors, feelings, and how those living with the disease are able to maintain relationships. The most common cause of dementia is Alzheimer’s, but this term covers a broad range of specific medical conditions that are caused by abnormal brain changes. Other forms of dementia include vascular, lewy body, frontotemporal, Huntington’s, and mixed dementia. Although dementia itself is not reversible, there are conditions that can cause symptoms of dementia such as thyroid problems that are reversible. 

Symptoms of dementia include difficulty with short-term memory, remembering where you left important items such as a wallet, paying bills, planning or preparing meals, remembering appointments, and traveling outside of one's neighborhood. Signs and symptoms tend to be progressive, meaning they start out slowly then gradually worsen. Other symptoms and signs of dementia include difficulty with attention and communication, using unusual words when talking about familiar objects, forgetting memories and close family members or friends, and the inability to independently complete a task. Dementia tends to affect those 65 years or older and head injuries increase the risk of dementia. African Americans are twice as likely and Hispanics are 1.5 times more likely to have dementia than whites. A family history of dementia as well as high blood pressure, high cholesterol, and smoking increase the risk of developing the disease. 

The treatment of dementia relies on the cause of it. For example, Alzheimer’s disease has no cure, however there are medications that can help protect the brain or manage symptoms such as anxiety. There are precautions people can take to decrease the likelihood of developing dementia such as regular exercise, healthy eating, and maintaining social contacts. If you believe that someone you love has undiagnosed dementia you should discuss it with that loved one, inquire about medical assistance, and have a family meeting. 

Source: Centers for Disease Control & Prevention, Alzheimer's Association

Improving Communication Skills

When humans are awake they spend about 70% of their time in verbal communication. Communication involves a sender and receiver, however there can be multiple barriers that can cause a difference in one's frame of reference. The three most common barriers are assumptions about oneself, an attitude about the message itself, and sensing the receiver’s reaction. If the speaker is sending a message effectively, they will work at finding appropriate words and emotions to express what they would like to say. Additionally, the speaker will continually look for cues from the listener to get any form of feedback even if that means asking for it. 

Because a major barrier within communication is the tendency to evaluate, receivers need to display active listening and empathy to the sender. In other words, an effective listener needs to actively see from the speaker's point of view. Listeners can improve interpersonal communication by paraphrasing, reacting to nonverbal communication, and making sure they aren’t trying to memorize everything. Feeling as if you are not being heard or understood can cause a lot of anger, resentment, and conflict within any form of a relationship. 

Sexual communication is an extremely important part of any type of sexual relationship. The most important role of communication within sexual relationships is establishing and maintaining consent within sexual experiences. Mutual empathy, or the underlying knowledge that each partner in the relationship cares for each other and knows that care is reciprocated, is a necessity. Good listening traits within relationships include active listening, maintaining eye contact, providing feedback, supporting your partner’s communication efforts, and expressing unconditional positive regard. Unconditional positive regard means allowing your partner(s) to talk about subjects that might be embarrassing or difficult for them. Lastly, use “I” language to be forthright and avoid “why” questions because they can be seen as criticizing or attacking the receiver.

Social Anxiety Disorder vs Generalized Anxiety Disorder

Although both SAD and GAD share similar features such as catastrophizing and physical symptoms, they are two distinct disorders with a separate diagnosis. In both disorders, there is excessive anxiety that is irrelevant to any actual threat, but the ‘threat’ perceived within the disorders differs based on the disorder. GAD and SAD can be co-occurring which can lead to an individual experiencing depression and other types of anxiety disorders such as obsessive-compulsive disorder. 

The content of thoughts is what distinguishes the differences between GAD and SAD. GAD causes people to worry about a range of topics such as health, finances, relationships, and daily stress. SAD causes individuals to worry about social engagements such as meeting new people, public speaking, or being observed and watched by others. Although GAD can create social worries, the focus of anxiety is seen predominantly within relationships with others. Individuals dealing with social anxiety tend to find it difficult to start conversations due to the fear of negative evaluation, rejection, possible humiliation, or embarrassment. Both of these conditions are categorized by having a high degree of avoidance from anything that will produce anxiety. 

When seeking treatment for GAD, SAD, or both there can also be treatment for depression because it is a common issue related to both forms of anxiety. It is also not uncommon for those living with GAD to experience PTSD simultaneously which can also be addressed during treatment. Cognitive behavioral therapy, rational emotive behavioral therapy, and behavioral activation are commonly used when treating anxiety disorders. Additionally, behavioral therapies help those suffering address thought biases in order to eliminate avoidant behaviors accompanied with anxiety. 

Source: Dr. Danielle Forshee, LLC

Posttraumatic Stress Disorder Awareness Month

June is Posttraumatic Stress Disorder (PTSD) Awareness Month with HSS, the VA, and DOD pushing for new research to find the underlying causes of the disorder, develop better tools to identify who is at a heightened risk, and develop new treatment and preventative interventions. PTSD impacts individuals who have experienced or witnessed a traumatic event or series of traumatic circumstances. This disorder can affect people of any age, race, ethnicity, and nationality with 3.5% of U.S. adults being diagnosed per year. For adolescents between the ages of 13-18 the lifetime prevalence is 8% and it’s estimated that 1 in 11 people will be diagnosed with PTSD in their lifetime. 

There are individuals at a heightened risk of developing PTSD that receive a diagnosis at a disproportionate rate. Women are twice as likely as men to develop the disorder and three ethnic groups- U.S. Latinos, African Americans, and Native Americans/Alaska Natives have higher rates of PTSD than non-Latino whites. To receive a PTSD diagnosis, an individual has to be exposed to a traumatic event that may be emotionally or physically harmful, life-threatening, and can impact multiple aspects of well-being. Exposure includes direct experience, witnessing a traumatic event happen to another person, or learning about a traumatic event that happened to someone close to you. Additionally, PTSD can occur when there is repeated exposure to unbearable details of trauma such as a DCF agent being exposed to details surrounding child abuse. 

There are four categories that encompass the symptoms of PTSD which include intrusion, avoidance, alterations in cognition and mood, and alterations in arousal and reactivity. Conditions related to PTSD include Acute Stress Disorder, Adjustment Disorder, Disinhibited Social Engagement Disorder, and Reactive Attachment Disorder. PTSD is treatable with a higher success of recovery the earlier the individual gets treatment. ART, EMDR, and TF-CBT are a few of the treatment options that have the ability to treat PTSD. Other treatment options include Cognitive Processing Therapy, Prolonged Exposure Therapy, and Group Therapy, additionally psychodynamic therapies focus on the emotional aspects of PTSD. Medications such as SSRIs and SNRIs help to treat the core symptoms of PTSD and are recommended to be taken in combination with psychotherapy. 

Source: American Psychiatric Association

Pride Month

This June we celebrate Pride Month to pay tribute to those involved in the historic Stonewall Riots that occurred in New York on June 28, 1969. Marsha P. Johnson, a Black, transgender, bisexual woman led the movement in order for it to continue over the course of six days with protests. Protesters demanded the establishment of places where LGBT+ individuals could be open about who they are without the fear of being arrested. Additionally, ‘The Mother of Pride,’ Brenda Howard, organized Gay Pride Week and the Christopher Street Liberation Day Parade a year after the Stonewall Riots. Gay Pride Week has since transformed into the New York City Pride March which founded the formation of pride parades and marches around the world. Commemorations and memorials are also held during the month of June to remember members of the community who have lost their lives to hate crimes and HIV/AIDS. 

Currently, the LGBTQIA+ community is under political attack and it’s essential to create a safe and supportive environment for LGBTQIA+ youth so they feel connected and cared for which is proven to promote better health and well-being. When schools implement supportive policies and practices, all students are seen to experience better health outcomes. This is due to the fact that LGBTQIA+ youth face a higher risk of poor mental health, violence, and HIV than non-LGBTQIA+ individuals. During the COVID-19 pandemic, LGBQ+ high school students were four times more likely to attempt suicide than their heterosexual peers. Additionally during the pandemic, 20% of LGBQ+  students reported being physically abused in their home while that figure was 10% for heterosexual students. 

When students feel connected and supported by their school community, they benefit socially, emotionally, and academically. Schools that implement supportive policies and practices have students that experience less emotional distress, violence and harassment, and suicidal behaviors. The CDC has reported that the What Works in Schools program has practices that benefit both LGBTQ+ students as well as heterosexual students. The What Works in Schools program includes establishing Gender and Sexuality Alliances (GSA), conducting professional development for school staff on inclusivity, identifying safe spaces, and implementing anti-harassment policies. 

Sources: CDC, National Today

Brain Fog

Brain fog can be described as a cloudy-feeling in the head that’s characterized by confusion, forgetfulness, and a decrease in focus and mental clarity. It is believed that brain fog is the result of high levels of inflammation and changes to hormones that dictate mood, energy and focus. An imbalanced level of hormones can throw off one's entire bodily system and can lead to other conditions such as abnormal menstruation, diabetes mellitus, and obesity. The root of brain fog is in lifestyles that create hormonal imbalances that become exacerbated by stress. 

There are five main causes of brain fog: electromagnetic radiation, stress, sleep, diet, and toxins. Electromagnetic radiation comes from computers, cellphones, and tablets whereas stress causes reduced blood flow to the brain which causes poor memory. A lack of sleep and exercise also contribute to brain fog as well diets, toxins, pollution, chemical substances, and insecticides. Symptoms include trouble sleeping, headaches, low energy, impaired cognitive function, mood swings, forgetfulness, irritability, trouble concentrating, low motivation, excessive absences, and mild depression. 

The type of treatment required for brain fog depends on the cause, however lifestyle modification helps reduce it. Recommended treatment options include spending less time on computers and mobile phones, positive thinking, changing your diet, getting enough sleep, regular exercise, avoiding alcohol, smoking, and caffeine in the afternoon, and finding activities you enjoy. Supplements that help reduce brain fog include fish oil, ginkgo biloba extract, choline bitartrate, and gamma oryzanol. Additional supplements include l-theanine, phosphatidylserine, inositol, ginseng extract, and vitamin c. 

Source: Bangkok Hospital

Attachment-Based Psychotherapy

Attachment-based therapy is an approach that targets thoughts, feelings, communications, behaviors, and interpersonal exchanges that clients learned to suppress and avoid or overemphasize due to early attachment experiences. Our attachment experiences with our caregivers shape how we function as adults, especially our relationships with others. Attachment-based therapy helps to address the effects of negative early attachment experiences while strengthening the ability to create secure relationships and adaptive actions to use in life. A therapist will help clients express the types of communication patterns, emotions, perceptions, and behaviors that were excluded in formative relationships with their attachment figures. In return, the client is able to better communicate openly while accessing more adaptive feelings, thoughts, and behaviors in their life. 

The first central process of attachment-based therapy is the creation of a progressively more open and secure relationship between the therapist and client. This technique is effective because of the progressive developmental process that it frees within the client. The second central process is the facilitation and strengthening of adaptive capacities by addressing the emotions and the communications that the client learned to suppress or overemphasize in early attachment relationships. If you are interested in attachment-based therapy, our clinicians Kimbri Johnson and Maryam Archer are certified in this form of psychotherapy. 

Source: American Psychological Association

Post Traumatic Stress Growth

Post traumatic stress growth, or PTG, is defined as what can happen when someone who has had difficulty recovering from traumatic events that changes their core beliefs and endures physiological struggles finds a sense of personal growth. Clinicians can use a self-report scale known as the PTG Inventory, or PTGI, which looks for positive responses in five areas: appreciation for life, relationships with others, new possibilities in life, personal strength, and spiritual change. PTGI is currently being revised to add new items surrounding “spiritual change” to “incorporate more existential themes that should resonate with people who are more secular.” The revisions will also reflect cross-cultural differences in the perception of spirituality. 

One-half to two-thirds of people who experience trauma show PTG with studies indicating the change is stable over time. Factors that make people more susceptible to PTG include openness to experience and extraversion. The reason for this is because both of those traits cause people to reconsider their belief systems and they are typically more active in the response of trauma in addition to connecting with others. Overtime, the benefits of PTG help to transform people's lives because it leads to personal strength, new possibilities, improved relationships, a greater appreciation for life, and spiritual growth. 

There are also elements of growth associated with PTG including education, emotional regulation, disclosure, narrative development, and service. Education allows people to move through trauma into growth, but this only occurs when people become educated on what they are experiencing which is a disruption of core beliefs. Emotional regulation helps people to recall successes, consider best-case possibilities, and think reasonably about what they are doing and why. Disclosure allows people to talk about what happened to them and what’s currently happening, however a narrative development asks individuals to write a narrative about their trauma and their lives afterwards so they can accept what has happened and imagine creating the next chapter in their lives. Lastly, service provides trauma survivors with resources and benefits to help in the aftermath of trauma.

Source: APA, Harvard Business Review

The Importance of Journaling

Journaling helps us to understand and identify our thoughts and feelings while gaining control of our emotions. When feelings become overwhelming it’s important to find healthy habits to express your feelings so they don’t impact your mood or day-to-day life. Journaling helps to manage anxiety, reduce stress, cope with depression, help prioritize problems and fears, track symptoms and recognize triggers, and is a space for positive self-talk while identifying negative thoughts and behaviors. 

Writing in your journal can be done at any point in the day, however it’s recommended to try and do it at a routine time for 20 minutes daily. If 20 minutes is too much try building up to that over time and just focus on the act of journaling daily. If you struggle with expressing yourself with words, drawing how you feel is a perfect alternative to writing. Do not worry about proper grammar or punctuation, your journal is a safe space only for you that should be a judgment-free zone. Also, use whatever format is more comfortable for you when writing! This can be making a list, writing songs or poems, drawing, writing a letter to someone, writing a story, or making bullet points. 

The most important part about journaling is to remember it is a judgment-free zone. Negative emotions such as shame, guilt, or embarrassment should be expressed in healthy ways without limiting or ignoring your negative thoughts and feelings. Write about what has happened to you, how you feel about past, present, and future situations, and any fears you may have. If you face difficulty identifying how you feel while journaling, write in a stream of consciousness, meaning you write down any word(s) that come to mind.  

Source: Mental Health America, University of Rochester Medical Center

Dissociative Identity Disorder

Dissociative identity disorder (DID), formerly called multiple personality disorder, is a mental health condition where an individual has two or more distinct and separate personalities. Each personality controls their behaviors at different times and each one has its own history, traits, and interests. DID can cause memory gaps as well as hallucinations, however this disorder is not genetic and develops following traumatic events such as combat, childhood abuse, or surviving a natural disaster. DID is an extremely rare disorder that affects 1% of the population, but it can occur at any age and is diagnosed more in women than men. 

The diagnostic criteria for DID requires two or more distinct personalities with one being the “core” which is the individual’s actual personality and “alters” being the alternate personalities. Each alter has a specific gender, ethnicity, interests, and environment that impact their functioning. Symptoms of DID include anxiety, delusions, depression, disorientation, drug or alcohol abuse, memory loss, and suicidal thoughts or self-harm. A symptom mentioned before, memory gaps, impacts an individual’s ability to function in day-to-day life and can cause them to forget personal information and traumatic events. Typically, DID is not diagnosed until adulthood, however symptoms start to occur between the ages of 5 and 10 but are dismissed as ADHD or another behavioral or learning disability. 

The recommended treatment option for DID is psychotherapy whether that is individually, within a group, or family therapy. Therapy for DID focuses on identifying and working through past trauma, managing suicidal behavioral changes, and merging separate identities into a single identity. Hypnotherapy can be recommended for those living with DID in order to recover suppressed memories from childhood. Beginning treatment when signs are displayed in childhood can help to prevent DID from further progressing. Although there is not a cure for DID, psychotherapy allows those living with it to manage the disorder and have better control over their behaviors. 

Source: Cleveland Clinic

Gardening & Mental Health

Like many outdoor activities, gardening is extremely beneficial to our mental and physical health for a variety of reasons. Sunlight alone lowers blood pressure and increases our daily intake of vitamin D, something that is essential for all humans. The process of gardening such as digging, raking, and mowing can burn the same amount of calories as a workout at the gym. Individuals with learning disabilities or poor mental health are able to combat social isolation when they become involved in a communal or therapeutic gardening project. Additionally, such projects have been proven to delay symptoms associated with dementia because of the benefits of exercise. 

Intelligent Health reported that physical inactivity is the fourth leading cause of premature death in the United States. By partaking in regular moderate exercise such as gardening, risks such as dementia, mental health problems, cardiovascular disease, diabetes, and cancer decrease. One study found that gardening is more effective in protecting against dementia than walking and maintaining alcohol intake at moderate levels. Overall, gardening or simply being in nature are proven alternatives that are cheap and universally available to improve mental and physical health. 

Gardening can be a useful mindfulness practice that allows us to be in the present moment while simultaneously gaining the benefits of being in nature. The benefits of being in nature are endless but a few are improved immune response, increased oxygen levels, improved digestion, and clearing the lungs. Studies have also found that people's diet tends to improve when gardening due to being more health conscious and eating the food you’re growing. Gardening also helps to reduce stress levels because it lowers cortisol levels, anxiety, and helps to improve one's mood. 

Source: NIH, Mayo Clinic

Helping Children Understand Emotional Regulation

Children do not learn what they are taught, they learn what they are modeled after. Kids are like sponges, soaking in everything around them so they can learn what is acceptable in every aspect of their lives. It is unrealistic to expect children to have proper emotional regulation if they do not have a caregiver showing them proper ways to manage their emotions. If a father tells his son to not scream or “pitch a fit” when he’s angry but then turns around and yells at the child’s mother the child will believe this is the proper way to express anger. Children are experiencing emotions for the first time, emotions that even adults still have difficulty managing, and by modeling proper emotional regulation the child has a higher likelihood of regulating the same way. 

Although the ability to manage negative emotions depends on genetics, natural temperament, and environmental factors, it is still the responsibility of the caregiver to teach children how to manage emotions. There are many benefits children will receive once they are taught emotional regulation such as getting along better with others and doing well in school. There are eleven science-tested strategies caregivers can use when teaching children emotional regulation and the first strategy is starting early. Even during infancy caregivers should talk about feelings such as pointing to a character in a book or movie & saying happy, sad, angry, or worried. This is because infants who quickly react and are hard to soothe have a heightened risk of not properly managing emotions as they get older. 

The second strategy is to have a secure, trusting relationship with your child to improve their emotional regulation. Following this strategy is teaching your child how to recognize and name their emotions. However, it’s important to note that the talk-and-teach strategy has a lower likelihood of being impactful if the conversation with the child is occurring while they are upset. The fourth and fifth strategy is modeling good behavior and staying calm. These strategies together will teach children not to avoid situations but avoid making an impulsive reaction. The sixth recommended strategy is acting it out, meaning that caregivers should role play and rehearse different emotions and how they should be properly expressed. Punish less, praise more is the seventh strategy which is defined as providing “positive opposites” for behaviors you want to correct. It is scientifically proven that strict punishment makes behavior worse and tends to make children more aggressive. 

The last three strategies are being a team, checking expectations, and taking the long view. Being a team provides children with consistency which is the key to emotional regulation. Caregivers should check their expectations because no child will ever behave perfectly, especially if they are scared, stressed, or anxious. Lastly, taking the long view means reminding yourself that emotional regulation takes time and children need support and understanding to achieve this lesson.

Source: American Psychological Association

Pathological Lying

Although pathological lying is not a mental health diagnosis within itself, it is a concept that is very well known in psychology and is typically a sign of an underlying mental health condition. This form of lying is related to disordered thinking patterns as well as belief systems. Pathological liars continue to lie even when it causes psychological distress, potential danger, and creates issues within relationships, work, and other aspects of life. The warning signs of pathological lying begin during adolescence and young adulthood with the habit being reinforced over time. It’s important to note that pathological liars might lie for a specific reason, no reason at all, and are not defined by the frequency of their lies. 

Pathological lying can be defined as “a persistent, pervasive, and often compulsive pattern of excessive lying behavior that leads to clinically significant impairment of functioning in social, occupational, or other areas; causes marked distress; poses a risk to the self or others; and occurs for longer than six months.” The signs of pathological lying seen in young adults include embellishing lies with extensive details, telling dramatic and unlikely stories, appearing anxious while talking, getting defensive when confronted about a lie, and consistently changing their story to fit their narrative. Additional signs include lying about something for no apparent reason, coming off as unconcerned when caught lying, feeling a “high” after getting away with a lie, taking a story that was told to them and making it their own story, and acting in ways that don’t match what they are saying. Research suggests that pathological lying is related to brain function due to imaging research showing the brains of pathological liars look different from non-pathological liars. 

Research has also found that childhood trauma, such as neglect or abuse, can be the root cause of someone’s pathological lying. Abused or neglected children may be lying because they did not get their needs met as a child and have started to utilize lying as a defensive mechanism to gain love and reassurance. Furthermore, adolescence and young adults who are pathological liars might internalize the idea they aren’t good enough so they lie to hide parts of themselves they view as unforgivable and unworthy of another person's love. When addressing pathological lying behaviors in therapy it’s important to address the mental health issue that is reinforcing the lying. Therapy allows pathological liars to become aware of their patterns, recognize why they lie, motivate them to bring about change, and introduce healthier ways of communicating needs and emotions. 

Source: Newport Institute

April: Sexual Assault Awareness Month

During the 1940s and 1950s there were multiple movements within the United States demanding social change and equality that began to shed light on sexual assault. Although conversations surrounding the topic were very limited the fight to address sexual assault was propelled by Black women and women of color. After years of social activism, the first rape crisis center was founded in San Francisco in 1971 and decades later survivors and advocates called for legislation to create the Violence Against Women Act of 1993. Victims of sexual violence occur at every age, gender, sexual orientation, and communities with the perpetrator typically being someone that the victim knows. Perpetrators of sexual violence can be a friend, current or former intimate partner, coworker, neighbor, family member, or a stranger. 

The act of violence can be done in person, online, or via technology such as sharing images without consent. It’s extremely common for victims to feel too ashamed or afraid to file a police report or confide in friends and family members. Sexual assault affects millions of people each year in the United States. 1 in 4 women and 1 in 26 men have experienced completed or attempted rape, more than half of women and 1 in 3 men have experienced sexual violence with physical contact, and 1 in 9 men were forced to penetrate someone during their lifetime. 1 in 3 women and 1 in 9 men have experienced sexual harassment in public, the majority of female rape survivors reported being raped prior to the age of 25 with half occuring while they were a minor, and 8 in 10 male rape survivors reported being forced to penetrate someone before the age of 25 with 4 in 10 being forced as a minor. Women, racial, and ethnic minority groups have a higher risk of sexual violence and the lifetime cost of rape per survivor is $122,461 due to medical costs, lost productivity, criminal justice activities, and other costs. 

The consequences of sexual violence are endless and can result in suicide. Physical injuries, STI’s, pregnancy, depression, anxiety, suicidal thoughts, PTSD, as well as reproductive, gastrointestinal, cardiovascular, and sexual health problems are just a few consequences. Victims of sexual violence are more likely to abuse alcohol, use drugs, engage in risky sexual activity, have their job performance negatively impacted, and have difficulty keeping personal relationships. The CDC has developed a STOP SV model to help communities prevent sexual violence from occuring. The CDC recommends promoting social norms that protect against violence, teach skills to prevent sexual violence, provide opportunities to empower and support girls and women, create protective environments, and support victims/survivors to lessen harms. 

If you or a loved one are a victim of sexual violence help is available. Call the National Sexual Assault Hotline at 1-800-656-4673 to have your call routed to a local sexual assault service provider in your area. 

Source: National Sexual Violence Resource Center, CDC

Generational Trauma

Generational trauma is a field of study that is relatively new to researchers and studies epigenetics which is a set of heritable changes in the genome that can be induced by environmental events. Additional research shows that generational trauma can be carried via in-utero exposure such as a fetus being exposed to chemicals related to maternal stress that impact the fetuses future development. The changes made in development impact the DNA because of the traumatic experience that can then be passed down for generations. 

The concept of generational trauma was first acknowledged when two psychiatrists recorded higher rates of psychological distress among the children of Holocaust survivors. Although anyone is susceptible to generational trauma there are populations facing a higher risk. Systematic exploitation, repeated cycles of abuse, racism, and poverty are all traumatic experiences that will cause genetic changes. In the United States and internationally African Americans are specifically vulnerable as well as families affected by natural disasters such as the 2004 tsunami in Asia. Other traumas that can result in generational trauma include domestic abuse, sexual assault or abuse, and hate crimes. 

Symptoms of generational trauma include but are not limited to hypervigilance, mistrust, high anxiety, depression, panic attacks, nightmares, insomnia, a sensitive fight or flight response, self-esteem and self-confidence issues, and internalized oppression. Additionally, generational trauma can result in a dysfunctional immune system which can cause an autoimmune disease. The concept of generational trauma can be overwhelming, however individual therapy or group/family therapy is an ideal treatment option for those at risk. Additionally, simply being educated about what generational trauma is can push individual’s to break the cycle of trauma by joining a support group, intentionally processing trauma, and seeing a mental health professional. 

Source: Health.com