The Impact of Music Therapy On Mental Health

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When I worked at a psychiatric hospital, I would wheel my cart full of instruments and musical gadgets down the hallway every morning. Patients lingering in the hall would smile and tap on a drum as I passed by. Some would ask me if I had their favorite band on my iPad. Some would peek their heads out of their rooms, and exclaim, “Molly’s here! It’s time for music therapy group!” Oftentimes, I would hear about patients who were asleep in their rooms when I arrived, but their friends would gently wake them with a reassurance: “You don’t want to miss this.”

Music to My Ears

I’ve been lucky to serve many children and adults in various mental health settings as a music therapist. I’ve heard stories of resilience, strength and adversity. I’ve worked with individuals who have experienced trauma, depression, grief, addiction and more. These individuals have not come to me in their finest hour, but despite feeling lost or broken, music provided them with the opportunity for expression and for experiencing safety, peace and comfort.

Research shows the benefits of music therapy for various mental health conditions, including depression, trauma, and schizophrenia(to name a few).  Music acts as a medium for processing emotions, trauma, and grief—but music can also be utilized as a regulating or calming agent for anxiety or for dysregulation.

There are four major interventions involved with music therapy:

  1. Lyric Analysis

While talk therapy allows a person to speak about topics that may be difficult to discuss, lyric analysis introduces a novel and less-threatening approach to process emotions, thoughts and experiences. A person receiving music therapy is encouraged to offer insight, alternative lyrics and tangible tools or themes from lyrics that can apply to obstacles in their life and their treatment. We all have a song that we deeply connect to and appreciate—lyric analysis provides an opportunity for an individual to identify song lyrics that may correlate with their experience.

  1. Improvisation Music Playing

Playing instruments can encourage emotional expression, socialization and exploration of various therapeutic themes (i.e. conflict, communication, grief, etc.).  For example, a group can create a “storm” by playing drums, rain sticks, thunder tubes and other percussive instruments. The group can note areas of escalation and de-escalation in the improvisation, and the group can correlate the “highs and lows” of the storm to particular feelings they may have.  This creates an opportunity for the group to discuss their feelings further.

  1. Active Music Listening

Music can be utilized to regulate mood. Because of its rhythmic and repetitive aspects, music engages the neocortex of our brain, which calms us and reduces impulsivity. We often utilize music to match or alter our mood. While there are benefits to matching music to our mood, it can potentially keep us stuck in a depressive, angry or anxious state. To alter mood states, a music therapist can play music to match the current mood of the person and then slowly shift to a more positive or calm state.

  1. Songwriting

Songwriting provides opportunities for expression in a positive and rewarding way. Anyone can create lyrics that reflect their own thoughts and experiences, and select instruments and sounds that best reflect the emotion behind the lyrics. This process can be very validating, and can aid in building self-worth. This intervention can also instill a sense of pride, as someone listens to their own creation.

On Another Note

When I worked at a residential treatment center, I was notified that a child refused to continue meeting with his usual therapist. Even though he was initially hesitant to meet with me, he soon became excited for our music therapy sessions.

In our first session, we decided to look at the lyrics of “Carry On” by FUN. I asked him to explain what it means to be a “shining star,” which is mentioned several times in the song.  I was expecting this 8-year-old to tell me something simple, like “it means you’re special.” But he surprised me when he stated, matter-of-factly: “It means that you are something others notice. It means you are something to look up to, and you are something that helps others navigate.”

And just like that: This lyric offered the opportunity to discuss self-worth, resilience, and strength. Music provided him with the structure and opportunity to process in an engaging way. Soon, his therapist began attending our sessions to help build a healthier therapeutic relationship. His family and teachers reported improved emotion regulation and social interaction skills. Music therapy had provided countless opportunities for building healthy relationships, just as it has for thousands of others.

By Molly Warren, MM, LPMT, MT-BC

https://www.nami.org/Blogs/NAMI-Blog/December-2016/The-Impact-of-Music-Therapy-on-Mental-Health

Managing Your Mental Health During The Holidays

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During the holiday season, many look forward to festivities with friends and family. But for others, this time can bring on or worsen stress, anxiety and depression.

There are a variety of factors that can bring on holiday anxiety and depression. Some people experience increased financial burden due to travel, gift and/or hosting costs. Others may feel overwhelmed as the holiday season often includes a packed calendar of parties, performances and traveling that can be difficult to balance with everyday responsibilities and self-care. Not to mention: High expectations to give perfect gifts and plan perfect events, as well as loneliness for those who aren’t with loved ones.

If you are experiencing any of these challenges, here are some coping tips you can use to manage your increased levels of anxiety, stress and sadness.

Stay In Therapy

Although the holiday season is overwhelmingly busy, do not cancel your therapy sessions to make time for other activities. The holidays can bring up difficult emotions. If you can, keep your scheduled therapy sessions to ensure you have built-in time to explore anything that comes up.

Mindfulness

In addition to professional mental health care, mindfulness can be a valuable mental wellness tool. Certain practices can be particularly helpful if you are traveling or running on an unusual schedule. If you’re new to mindfulness, the online MSW program at the University of Southern California created a Mindfulness Toolkit featuring free mindfulness resources, like guided meditations for beginners.

Don’t Rely On Drugs And Alcohol

The Anxiety and Depression Association of America recommends avoiding drugs and alcohol for comfort. While the prospect of escape can be appealing, substance use can ultimately worsen your issues. There is a 20% overlap between people with anxiety or mood disorders and substance use disorders, and substances can exacerbate symptoms. When you feel you need a relaxation aid, you can instead turn to a mindfulness tactic or other healthy coping mechanism.

Soak Up The Sun

Some struggle with depression during the winter months because of Major Depressive Disorder with a Seasonal Pattern. Exposure to bright lights, including fluorescent lights, can help ease symptoms. Even for those without this form of depression, walking outside in the sun can be an effective centering and calming tool. Numerous studies have pointed to the mental health benefits of spending time in nature, including stress relief, better concentration, lower levels of inflammation and improved mental energy.

Set Realistic Expectations

Another major source of anxiety, stress and depression around the holidays can be examining accomplishments from the past year. Some may experience negative feelings over not being at a place they feel they “should be” in life. Get yourself out of this space by adjusting expectations and setting realistic goals. For example, if you’re trying to establish an exercise routine, try setting a goal of talking a walk three times a week rather than vowing to do CrossFit every day.

Managing mental illness is always challenging, but it can be particularly difficult during the holiday season. While the struggle can feel isolating, remember that you are far from alone. Seek help from professional mental health services, maintain your self-care routines and include mindfulness practices into your days as you approach 2018.

 

Colleen O’Day is a digital marketing manager and community outreach support for 2U Inc.’s social work, mental health and K-12 education programs. Find her on Twitter @ColleenMODay.

https://www.nami.org/Blogs/NAMI-Blog/December-2017/Managing-Your-Mental-Health-During-the-Holidays

Millennials And Mental Health

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As a mother of two Millennials, I’ve noticed differences between their generation and mine. Like how they prefer to spend money on travel, amazing food and experiences rather than physical things like homes and cars. These aren’t negative qualities—just different.

There is one difference I’ve noticed that is extremely positive: how they view mental health. I recently had a conversation with my oldest daughter, Mackenzie, who struggles with anxiety.

“Mom, you wouldn’t believe how many people my age talk about mental health,” she said. “It’s not a taboo subject anymore. I know a lot of people at work and friends outside of work who see therapists or take medication for anxiety and depression.”

I couldn’t hide my smile. Obviously, I’m not happy they’re dealing with mental illness, but I’m glad they’re not afraid to bring up the subject. My experience growing up was completely the opposite. I felt totally alone. My panic attacks began when I was 10 and I kept it a secret. I didn’t want to be seen as strange or different. By the time I was in my 20s, I panicked every time I drove or went to the grocery store. I knew my symptoms weren’t normal, but I still said nothing. Stigma and fear kept me quiet.

Meanwhile, Mackenzie was 23 when symptoms of anxiety first started to show. At first, I don’t think she wanted to admit she was having problems. She spent hours at the office, working her way up; she rarely took time to relax, never thinking much about her mental health. She blamed her lack of sleep on her motivation to get ahead, and her lack of appetite on acid reflux. But there was a deeper problem.

Mental health conditions run in our family. My mom had depression. My youngest daughter and I have recovered from panic disorder. Mackenzie was aware of our family history, and maybe that made it easier for her to talk about her symptoms. But I think the main reason she was encouraged to get professional help was that she heard her friends and coworkers openly discuss their mental health issues. Mackenzie didn’t feel ashamed or alone.

Millennials are often referred to as the “anxious generation.” They were the first to grow up with the constant overflow of the Internet and social media. The Internet can make life better, but it can also make life complicated, as Millennials often compare their personal and professional achievements to everyone else’s. This can result in low self-esteem and insecurity.

The world is at Millennials’ fingertips, but they also feel its immense weight. “Everything is so fast-paced and competitive. Part of that is social media,” Mackenzie told me. “The sense of immediacy—everything has to happen right away, at the click of a button. There’s pressure to constantly be ‘on.’ To look and sound perfect, and act like you have it all together. But you don’t.”

She continued, “I’m relieved my friends and I talk about being anxious and depressed. I don’t have to pretend anymore.”

A 2015 study by American University said that Millennials grew up hearing about anxiety, depression, eating disorders, and suicide, and they are more accepting of others with mental illness. Millennials are more likely to talk about mental health than their parents or grandparents. As more people speak out, the stigma surrounding mental illness is beginning to lessen.

Word is spreading through social media that mental health is an important part of overall well-being. Celebrities are openly sharing their struggles. The younger generation is learning about mental illness at an earlier age (thanks to programs like NAMI Ending the Silence).

It’s still difficult for many people to be open about their mental health issues—I’m not saying stigma is completely gone. But at least it’s not a totally taboo subject, like it was when I was growing up. I’m thankful Millennials are helping to break that stigma barrier a little further. I’m so glad my daughter doesn’t feel alone.

Jenny Marie is a mental health advocate and blogger. Jenny is married and has two daughters. Her blog is called Peace from Panic.

https://www.nami.org/Blogs/NAMI-Blog/December-2017/Millennials-and-Mental-Health

How To Encourage Someone To See A Therapist

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It’s hard to watch someone you care about struggle with their mental health. It’s even worse when you know they could benefit from professional help. Approaching an individual and encouraging them to seek therapy can be a tricky situation. If done the wrong way, you could aggravate the person or turn them against the idea entirely. However, there is an effective way to have this conversation.

Here are some steps you can take to tell your loved one about the benefits of seeking therapy.

Show Support

Misconception about mental health and therapy has intensified stigma in society. Your loved one may be awarethat they need help, but may be afraid to seek it if they think you will judge or treat them differently. Therefore, it is essential to use non-stigmatizing language when talking with them about their mental health. Assure them that you will support them through the therapy process.

Demi Lovato is one of the most vocal celebrities about her mental health issues. She mentioned on multiple occasions how important it was for her to have people around that really care about her wellbeing. She credits her support group for being able to go through everyday life. Demi asks for advice from her loved ones and asks them to let her know when they feel something’s off: “So whether it’s with my management team or with my friends, every choice that I make, I run by people. And that’s what’s really helped me—vocalizing what you need.”

Be Sensitive To Timing And Place

Talking to someone about mental health requires emotional sensitivity as well as physical sensitivity. The “where” and “how” the topic is presented may determine how a person reacts to your suggestions. Your loved one may not be as bold as Kesha when she shared her condition and struggles with the world while receiving an award.

Don’t start this delicate conversation in front of other people or where others can hear as this may cause discomfort. And avoid grouping up in an intervention-style conversation as people do on TV shows. Allow the person struggling to decide whether they want others to know. This way, they feel respected and in control of their own treatment.

Also: Avoid talking to someone when they are in a bad mood, tired, have tight deadlines at work or if they’re doing something important. They may dismiss you or disregard the weight of the topic. Approach the person when they’re in a good mood, relaxed and undistracted. Try as much as possible to keep the conversation private, friendly and relaxed.

Prepare For Resistance

Not all people who hear about therapy will be willing to try it out. You need to be prepared to make your case if your loved one resists your suggestion. Here are some ideas that you can use to highlight the importance of therapy:

  • Try to use your relationship as leverage, in a loving way. Whether you’re their sibling, friend, spouse or relative, tell them how important your relationship with them is to you. And how it could benefit from their seeking therapy. However, avoid giving an ultimatum as it can cause emotional distress.
  • Name their admirable qualities. It’s easier to appeal to someone by pointing out what you like about them. When you point out someone’s positive qualities, they will be motivated to take the necessary steps to better themselves even further.
  • Explain specific areas of problematic behavior. Most people who refuse therapy may claim that they don’t have a problem. By pointing out specific problems without coming off as judgmental, you can help them see the need for seeking professional help.

Offer To Help

You can try to embolden someone to go to therapy, but unless you are willing to offer meaningful support, it’s not going to encourage them. Some people do not know where to start when seeking help. Guide them in finding a suitable therapist in the area, depending on their preferences. You can contact offices on their behalf or research various professionals, their credibility and reviews.

Some people are scared of seeing a therapist alone or signing up for group therapy. Offer to go with them until they’re comfortable. You can sit in the waiting room during their first few sessions. Make sure to assure them that you won’t ask prying questions about the counseling unless they want to share.

Seeking therapy is one of the best steps that a person with a mental health condition can take. However, it’s an effort that requires great strength and courage. Share your suggestions as openly as possible and leave them to make the decision that best suits their needs. Above all things, assure them of your continued love and support throughout the process.

By Mike Jones

https://www.nami.org/Blogs/NAMI-Blog/November-2017/How-to-Encourage-Someone-to-See-a-Therapist

 

Navigating the Holidays

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Trigger Warning: Eating Disorders

The holidays can be stressful for someone who is struggling with an eating disorder. We get it. A lot happens this time of year—extra family time, busy schedules, social gatherings—and most of it centers on food.

To help you prepare for the upcoming holidays, our staff has come up with some tips and words of encouragement. Add any or all of them to your recovery tool box for Thanksgiving and other upcoming holiday events.

  • Continue doing what works for you despite the fact that your schedule may change, stress may increase, and time may be short.
  • Remember: it’s progress, not perfection.
  • Have a plan for food and skills to use during the day.
  • Keep practicing self-care by feeding yourself, getting enough water, moving when/if/how it makes sense for your body, resting when you need to, and connecting with others.
  • All foods fit, and your body knows how to use them.
  • Allow yourself to ask for more support from others you trust, whether that be family, friends, or treatment team members.
  • Remember that although it may seem like everyone is sharing happy memories with their loved ones, not everyone is and it’s okay since that is often real life. Stay away from social media if it allows you to have a more realistic picture of the world.
  • Consider what would make you enjoy the holiday season more, whether that be doing something traditional, such as baking or going to church, or something less traditional, such as getting a pedicure or volunteering. Make the holiday season your season, not something that you think it should be.

Wishing you all a happy holiday season!

Navigating the Holidays

The Power Of Pet Therapy

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I remember when I was seven, my Great-Uncle Benji said to my parents, “Allison needs a dog.” It was at that time, my life changed. I was a very quiet, reserved kid, but dogs brought me out of my shell. They were with me during good times, painful times and major life events—and loved me no matter how I reacted to these situations. They remained stable forces in my life, even during the darkest turmoil.

Nowadays, I work with clients who live with depression, anxiety and addictions, and they don’t always feel like there is hope. It’s hard for them to see light in the midst of their darkness, and peace seems so far away. But when I use my dogs during pet therapy visits, I see how animals brighten up a person’s mood, even if it’s for a short time. That moment allows a small trickle of light into that person’s heart, which may not have been there before.

During one session in particular, a client asked if she could get on the floor because she wanted to talk to my therapy dog about something “very important.” She buried her head into my dog’s fur and talked about the horrible week she had endured. Stroking my dog’s fur, my client was overcome with a sense of calm in a way I could not have accomplished by merely talking with her. No judgments, no expectations—just a furry hug.

When we’re facing despair, loneliness, chronic health issues, depression, addictions, or anything beyond our ability to cope, a pet can help ease the pain. He or she can give us a reason to get out of our thoughts to focus on a sense of purpose. The relationship we have with our pets is real and symbiotic—what I give to my pets comes back to me in ways that can’t be measured.

Research shows the benefits of pet therapy (in fact, its first known use dates back to the 9th century!). Boris Levinson was the first clinician to truly introduce the value of animals in a therapeutic environment. In the 1960s, Levinson reported that having his dog present at talk therapy sessions led to increased communication, increased self-esteem and increased willingness to disclose difficult experiences. Ever since, people have been turning to pets for comfort and support during periods of emotional turmoil. Hugging and speaking with a pet who won’t judge you for your feelings or thoughts is cathartic and helps people get through rough times. Pets also reduce symptoms of anxiety or depression, giving people a reason to get up in the morning. Other benefits are unconditional love, acceptance, a “buddy” that encourages physical activity, which leads to healthier lifestyles.

If you’re unable to own a pet, there are many ways to reap the benefits of a pet relationship. Volunteering at a local shelter or helping rescue groups or pet therapy organizations such as Pet Partners (a national organization that promotes positive human-animal interactions) are ways to save pets’ lives, and possibly your own.

By Allison White, ACSW, LCSW, CCDP-D

https://www.nami.org/Blogs/NAMI-Blog/November-2016/The-Power-of-Pet-Therapy

Exercise For Mental Health: 8 Keys To Get And Stay Moving

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Mental illness has deeply impacted my life. I have experienced the flooding of anxiety and the drowning of depression. I have waged, and won, several battles with postpartum depression and been through loss and grief. I know how painful it can be to find oneself in the throes of mental illness and how helpless it can feel when a loved one is caught in its grasp. As a clinical psychologist, I have witnessed the sting of mental illness and the struggle to find healing. People come desperate to learn the tools that can break the chains of mental and emotional symptoms. Too often, individuals and their friends and family are ready to seek and find help, only to find barriers halting their progress.

Barriers To Mental Illness Treatment

An astonishing 60% of American adults, and almost half of children ages 8–15, receive no treatment for their mental illness diagnoses. Though valid treatments—like mental health medications and psychotherapy—are available, too many people encounter barriers to treatment. This occurs for many reasons, but the most common are the stigma of mental illness and its treatments, like medication and therapy; the side effects  of medication treatments; and the cost  of long-term therapy or medical interventions.

Benefits Of Exercise For Mental Health

Exercise has been researched and validated for treating a variety of mental issues and mental health conditions, including depression, anxiety, eating disorders, bipolar disorders, schizophrenia, addictions, grief, relationship problems, dementia and personality disorders. Additionally, exercise alleviates such conditions as bad moods, stress, chronic pain and chronic illnesses.

Exercise is not only free from negative stigma, it is safe when done appropriately, with a doctor’s approval. Any side effects are ultimately positive, and even better, exercise is free of charge, easy to access and available for everyone. Exercise can be used as a stand-alone treatment for some mild-to-moderate conditions or, more effectively, in conjunction with other mental health treatments.

Like medicine in the treatment of mental illness, exercise can increase levels of serotonin, dopamine and norepinephrine in the brain. It improves and normalizes neurotransmitter levels, which ultimately helps us feel mentally healthy. Other important benefits include enhanced mood and energy; reduced stress; deeper relaxation; improved mental clarity, learning, insight, memory and cognitive functioning; enhanced intuition, creativity, assertiveness and enthusiasm for life; and improved social health and relationships, higher self-esteem and increased spiritual connection.

8 Keys To Mental Health Through Exercise

If exercise is so good for physical and mental health, why aren’t more of us exercising for mental health? Why aren’t medical and mental health practitioners not only recommending exercise but also showing us how to safely start and continue exercising for mental health? The following overview of my 8 Keys to Mental Health Through Exercise can help you, your loved ones and those who provide medical and mental health care tackle underlying beliefs about exercise, change exercise-related thinking, overcome barriers and implement an effective exercise program.

1. Heal Your Mind and Body with Exercise

If you struggle with a particular mental illness, exercise has specific abilities to help you, too. From calming the anxious mind to regulating mood swings in bipolar disorder, exercise may be the best thing we can do for mental, physical, emotional, social and spiritual well-being. To receive the benefits of exercise, however, we must first believe that exercise can heal body, mind and soul.

2. Improve Your Self-Esteem with Exercise

Exercise improves self-esteem, which is associated with greater mental health. Exercise has also been shown to increase self-confidence, self-efficacy, self-acceptance and self-concept. When we exercise, we feel more loving, positive and confident.

3. Exercise as a Family

Family has a big influence on how we perceive exercise and mental health. Family beliefs can either promote or impair mental health. Exercising as a family not only gets the entire family moving to reap the benefits of exercise but also models healthy beliefs about physical activity and improves family relationships.

4. Get Motivated

Motivation, or rather lack of it, is probably the biggest block to exercise for mental health. We know we should exercise. We may even want to exercise, but we often can’t make ourselves do it. Remember that motivation is a skill that can be learned and improved upon.

5. Change How You Think about Exercise

What thoughts do you have about exercise? What promotes physical activity? What holds you back? As we identify these thoughts, we can choose to change them. One tool for this is called a “thought record.” As we list our thoughts and feelings about exercise on a thought record, we have the power to question and change our thoughts. We can put new, healthier thoughts into our brains—thoughts like, “I know if I go for a walk, I will feel more energized and less depressed.”

6. Overcome Roadblocks

While exercising can be physically challenging, exercise is just as much, or even more, about mental fortitude. What are your biggest roadblocks to exercise? If you look carefully, you’ll see that almost all of them have to do with mental perceptions and beliefs. Lack of time or energy? Not being able to get to the gym? Perhaps you face the challenge of having young children, or a job that’s taking over your life. Whatever the roadblocks, you can overcome them as you acknowledge and challenge them.

7. Get FITT—Physically and Mentally

To stay with exercise for mental health, you must first build mental fortitude. That’s why I’ve waited until Key 7 to discuss how to set up an exercise program. The FITT Principle shows how. FITT stands for Frequency (how often you exercise), Intensity (how hard you exercise), Type (of exercise you’re doing) and Time (how long you exercise). Through FITT, you can create a tailored program for your unique needs.

8. Implement Your Vision and Flourish

Finally, we need a long-term vision of health and wellness to keep exercising for mental health for the rest of our lives. Exercise is beneficial at all ages and stages; as we look to the future, we find that by exercising for our mental health, we can help overcome mental illness and become who we are meant to be. We will flourish.

Christina G. Hibbert, Psy.D. is a clinical psychologist specializing in women’s mental health, motherhood, grief/loss, selfesteem and personal growth. She is the author of This Is How We Grow, Who Am I Without You?  and 8 Keys to Mental Health Through Exercise , and host of the weekly series “Motherhood” on WebTalkRadio.net. For more on this topic, visit www. DrChristinaHibbert.com and www.Exercise4MentalHealth.com.

https://www.nami.org/Blogs/NAMI-Blog/May-2016/Exercise-for-Mental-Health-8-Keys-to-Get-and-Stay

14 Tweets From Parents About Halloween That Will Make You Laugh Your Butt Off

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“Treat or Treat!!”

1.

Twitter: @Six_Pack_Mom
By Krista Torres 

10 Soothing Self-Care Tips Straight From Therapists

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Therapists spend so much time helping other people with their mental health, it kind of begs the question: how do they look after their own?

Like, on the one hand, they’re obviously well-equipped with the mental health know-how to look after themselves, but on the other, spending all day sitting with people and their mental health problems can’t be easy.

To get some answers, BuzzFeed Health asked 10 therapists what self-care means to them. Here’s what they shared:

Cathryn Laverly / Unsplash

1.

“I keep thinking about how different self-care would be depending on what therapist you ask. My coworker who has three children to go home to is going to have a different version of self-care than my coworker who runs her own side business on top of a full-time job. For some, self-care means quality time with family, unwinding from mindless television at the end of a long day, planning vacation times, and participating in social activities outside of work, all offering a different reward.

For myself, I have always found most of my self-care — my refueling — in more introverted activities. I do my best when I get to listen to meditations that ground me on a daily basis, step out into nature, spend time taking care of my own personal to do list, etc.”

—Beth Rue, MSS, LSW, primary therapist at Summit Behavioral Health

2.

“I think a lot of helping professionals find it second-nature to guide and support others on their life journeys while we can easily lose ourselves in the mix. What helps me immediately during and after an emotionally challenging day is to use humor to lighten things up for myself. Sometimes that means cracking jokes with colleagues to lessen the stress felt that day, or having a light-hearted and humorous conversation with someone who ‘gets me’ and my sense of humor, or watching a show or film I know I will get a kick out of to make myself laugh. Laughing out loud is a powerful antidote to emotional distress that always helps me lift my spirit.”

—Gabriela Parra, LCSW, California-based clinical social worker

HS Lee / Unsplash / Via unsplash.com

3.

“Most important to me is being aware of what’s going on for me at any given time. Being honest with myself about where I am emotionally, and what might make me more sensitive or less objective than usual — what might make me not be able to do my best work. I accept that I am human and may have humanly imperfect reactions to things, but I have to stay on top of them to keep them from getting in the way.

I also like to create a buffer between work and home: taking some time after my sessions just to decompress and clear my mind, even if brief, before I immediately sail into Mom/Wife/Friend mode with the people in my life. And of course, above all, I have to keep taking care of myself: practice what I preach in terms of having hobbies, being active, getting outdoor time, prioritizing sleep (this one can be tough!) and staying social with the people whose company I enjoy.”

—Andrea Bonior, PhD, clinical psychologist and author of Psychology: Essential Thinkers, Classic Theories, and How They Inform Your World

4.

“I try to take care of myself physically by going to the gym regularly and exercising. Working out gives me a tremendous boost in how I feel physically and mentally. I also practice what I preach, which is not to compare myself to others. It is important not to project onto other people thoughts that their lives are so much better than my life or that I have am not successful because I have not accomplished what others may have achieved.”

—Marc Romano, PsyD, director of medical services at Delphi Behavioral Health

Autumn Goodman / Unsplash / Via unsplash.com

5.

“Quite similar to self-care for everyone else. A multi-vitamin is incredibly important for self-care for me. Work-wise, mixing my daily tasks with learning and upgrading my skills. Going for an evening walk is really important for me too. I take my child to the park for a run around and then put her in the stroller and do my own walk.”

—Alice Boyes, PhD, former clinical psychologist and author of The Anxiety Toolkit

6.

“A go-to for me in order to decompress and recharge is getting out in nature. Nature-therapy, as I like to call it, allows me to be in the moment, check in with myself, connect with the world around me, and get some much needed fresh air. The benefits of spending time in nature are unbe-leaf-able (!) as it is a proven way to calm the mind and body!”

—Joanna Boyd, MCP, RCC, Vancouver, Canada-based clinical counsellor

Matt Aunger / Unsplash / Via unsplash.com

7.

“For me, self-care means being fully engaged with a client when we’re together, giving all I can through my attention, care, and planning, and then letting them return to their life when the day is done as I turn my attention back to my own needs. Many years ago I realized that taking my work home stemmed from a lack of trust. I felt I didn’t give enough in the sessions and needed to worry to make up for it. But this wasn’t true. I found that I needed to trust that I’m giving all I can to my clients, trust that they are capable of healthy growth and self-care, and trust in the therapeutic process; that our collaboration is a force for good.

Of course, there are exceptional cases that require work beyond the session, and I often think of my clients when I’m off the clock, but I’m able to enjoy my down time more when I embrace trust. When I have trust in myself, my clients, and therapy, I can pivot to enjoy time with my family, working out, playing in my rock band, and continuing my weekly quest to create the world’s best spaghetti sauce.”

—Ryan Howes, PhD, clinical psychologist and professor at Fuller Graduate School of Psychology

8.

“Much of my self-care involves activities that help me to feel calm, strong, and connected – all important things in my line of work. I spend a lot of quiet time in nature, which helps me to slow things down and calm both my body and my mind. I also really love group fitness classes, which help me to feel strong both inside and out, and ready to support my clients through the most challenging of moments. Perhaps most importantly, I spend time with friends and family, with whom I feel loved and supported. When things become difficult or overwhelming, they help me find perspective, sometimes simply with a much needed laugh.”

—Amanda Zayde, PsyD, New York City-based clinical psychologist

Alice Hampson / Unsplash / Via unsplash.com

9.

“It’s so important for us to practice what we preach! Namely, having a balanced life that includes time with friends and family, getting a good night’s sleep and eating well, exercising, and doing things just for me (e.g., reading a good summer novel, cheering on my Tennessee Titans games, etc.). It’s also incredibly valuable to have a trusted mentor or two to seek guidance from when things have been particularly stressful.”

—Simon Rego, PsyD, chief psychologist at Montefiore Medical Center/Albert Einstein College of Medicine

10.

“I try to practice exactly what I recommend my clients: at least a few minutes of daily mindfulness practice, a daily gratitude minute, regular exercise (like 4-5 times/week), and time with people. There are so many incredible benefits to learning to enter the moment, turn towards the positive, develop a sense of accomplishment, and experience connections.

People do ask me about the difficulty of sitting with people in pain. Of course I empathize and it is hard to hear about how deeply some of my clients are struggling. That said, I find my job to be an opportunity. I totally believe evidence-based tools can change people’s lives so generally feel lucky and hopeful that people are courageous and that the science of psychology has evolved in a significant way.”

—Jennifer L. Taitz, PsyD, LA-based clinical psychologist

By the way, if you’re feeling curious about therapy yourself, you can learn more about how to start here, since pretty much everyone can benefit from talking to a professional. For more information on free and affordable mental health care options, check out this guide.

By Anna Borges

https://www.buzzfeed.com/annaborges/therapist-self-care?utm_term=.rsy887jd15#.yo5kk1OXvL

“All The Bright Places” Shines A Light On Love & Loss

/in , /by

Trigger Warning: Sucide

“‘Oh, there he goes again, in one of his moods. Moody Finch. Angry Finch. Unpredictable Finch. Crazy Finch.’ But I’m not a compilation of symptoms. Not a casualty of bad parents and an even worse chemical makeup. Not a problem. Not a diagnosis. Not an illness. Not something to be rescued. I’m a person.”

This passage is from the insightful young adult novel All the Bright Places, which brings together two teenagers experiencing the hardships of mental illness, suicidal thinking and grief. This is author Jennifer Niven’s first young adult novel; in it, she uses her personal experience as a survivor of suicide to spread awareness about what it’s like to live with mental illness.

Using relatable characters, she paints a beautiful story of love and loss. Niven’s main character Theodore Finch asks himself, “Is today a good day to die?”—introducing suicide, the main theme of the book, in the very first line—as he stands on the ledge of a bell tower at his high school. Niven then introduces Violet Markey, who also finds herself on top of the looming bell tower, though she doesn’t fully understand how she got there. And so begins Finch and Violet’s ominous love story.

Throughout the book, Niven emphasizes how someone going through mental health challenges can believe that suicide is a reasonable solution to their condition. Finch regularly considers all the different ways he could end his life, logging them with a list of pros and cons. Finch’s ideations are revealed mainly to the reader, but occasionally to other characters.

Readers can see that what Finch is going through is bipolar disorder even though “depression” and “mania” are never mentioned, and he doesn’t receive his diagnosis until well into the book. Instead, Niven uses terms like “Awake,” “Long Drop” and “Asleep” to describe the cycles of his mood. As his “Long Drop” nears closer, tension builds around Finch’s frame of mind. But while he considers ending his life, he simultaneously teaches the grief-stricken Violet how to live hers.

Violet never receives any diagnosis throughout the book, but it is implied that she may be experiencing Post Traumatic Stress Disorder (PTSD) after being in a car accident that killed her older sister. She stops trying in almost every aspect of her life and isolates herself from people she used to spend time with. She refuses to be in a moving car, has consistent nightmares and can’t get herself to write—a once-favorite activity she used to share with her sister.

Finch encourages Violet to ride in a car again, to go to new places and write again. Without Finch, Violet may have taken years to fully live her life again. On the other hand, Finch’s condition only worsens with time, even as his love for Violet helps him experience “all the colors in full brightness.”

These two teenagers have more to grapple with than typical drama and nightly homework that plague everyone during the high school years. They have symptoms, stigma and the question of why life is worth living to contend with and Niven manages to showcase just how difficult mental illness is, especially during adolescence when mental health conditions often onset. The book concludes in a way that makes readers understand that when you live with mental illness, sometimes you have happy endings and sometimes you don’t.

Laura Greenstein is communications coordinator at NAMI.

https://www.nami.org/Blogs/NAMI-Blog/March-2017/-All-the-Bright-Places-Shines-a-Light-on-Love-L