5 Ways to Reduce Holiday Stress, Anxiety, and Depression For many people, the holiday season is something that they look forward to all year. The holidays can be an exciting and fun time with families gathering, decorating, special activities, cooking and shopping. For others, the holidays can be a source of stress, can cause an increase in anxiety, and may increase the intensity of depressive symptoms. Below are some ways that one can help reduce the potential negative impact of the holiday season: 1.) Plan Ahead: If you have been negatively impacted by holiday stress, anxiety and/or depression in the past, it is likely that you may face similar symptoms in the future. Take some time before the holidays to reflect on the past and work on putting some steps in place to reduce the impact of this holidays. If planning for a large group in your home has caused you anxiety, perhaps enlist assistance of a friend or relative to assist in the planning. Splitting up the responsibilities will likely reduce the burden that you are feeling. 2.) Set Realistic Expectations: Many people want to ensure that each year’s celebration is better than the previous year. Instead of partaking in a competition for best party ever, create a list of traditions that are meaningful and enjoyable and incorporate these items. Set realistic expectations for yourself and enjoy! 3.) Minimize Conflict and Resolve Differences: Most families and groups of friends have some unresolved conflict or differences from the past. For those groups that only gather once a year, the holidays end up being a time for these conflicts or differences to reappear and cause issues and discomfort. Make this the year that you resolve differences, agree to disagree, or leave the past in the past. This will help you to enjoy the friends and family time without the stress and anxiety associated with conflicts. 4.) Money: Everyone knows that money can be a significant cause of stress, anxiety and depression. Holiday gift giving often can get out of hand. Instead of causing yourself financial challenges, consider ways to stay within a budget. Some ideas include – having a holiday exchange where everyone is responsible for buying one person a gift, giving a homemade gift, or collectively giving to charity in the name of a friend or relative. 5.) Take Care of Yourself: It is very easy to overindulge during the holidays and to abandon your exercise routine. Eating too much, drinking too much and reducing exercise can all cause stress, anxiety, and depressive symptoms. Try to focus on moderation during the holidays. If you need additional assistance, a professional therapist or counselor can assist you before, during and after the holidays. They are trained and highly skilled in working with individuals, couples or families who are dealing with stress, anxiety or depression. —– Dr. Lena Pearlman is a licensed therapist in Creve Coeur, Missouri (a St. Louis suburb). She is the clinical director of Dr. Lena Pearlman & Associates. Her team of eight therapists provide therapy and counseling services to children, teens, and adults. Dr. Lena Pearlman & Associates can be reached by phone at: 314-942-1147, by email at: bryan@stlmentalhealth.com or online at: www.STLmentalhealth.com.
5 Ways to Communicate More Often and Effectively with Your Children In today’s fast moving world, it is often challenging to find free time to be together as a family. Adults are working more hours per week and children are involved in many more activities than in previous generations. In addition, “screen time”, social media, and texting are all consuming more of everyone’s time. Below are some suggested ways to improve communications with your children: 1.) Family Dinner Time: With the number of sports, clubs, and activities that children and teens are involved in, it makes it challenging to eat together at the dinner table. Many families are accustomed to dinner at the drive-thru or eating en-route to a game or activity. As a family, set a goal that you will have at least a day or two a week that the family eats dinner together at home. Each member of the family can share a highlight from the day and also discuss any challenges or concerns. This may not seem like a big deal, but the power of this conversation and family time is huge. 2.) Tech Free Time: People have become very comfortable being in the same space without being together. It is pretty common to have multiple people in a room and each one of them doing something different on their device. This really is not together time. It is very important to “Be Present” for periods of time with your family. If this is a challenge, create a family time that is tech free. Even if this is only for 15-30 minutes a day. You will find that this added together time is very meaningful and valuable. 3.) Skip the Bus: If schedules permit, perhaps pick a day or two a week that you drive your kids to and/or from school instead of them taking the bus. This will give you some alone time to get caught up on what is going on in your child’s life. 4.) Listen: Hopefully, the suggestions above have provided some focused time together. Now that you have the time, make it a point to do more listening than speaking. In addition, try very hard to not interrupt, judge, or highjack the conversation. You learn way more by listening than speaking. This will also encourage your child to share more about what is going on in their life. They will also know that it is “safe” for them to share anything that they are feeling or experiencing. 5.) Open & Safe Line of Communications: Parents definitely want and need to know about what is going on in their child’s life. Children need to know that they can share what is going on in their world with their parents. Parents have to let their child know that they will be available for support and to discuss challenging issues and situations that are sure to arise. Middle and high school children are exposed to relationship issues, drugs and alcohol, and other peer pressure related items. Parents with a safe and open line of communication have children that feel comfortable working through these challenges with them. —– Dr. Lena Pearlman is the clinical director and head therapist at Dr. Lena Pearlman & Associates. The practice specializes in stress, anxiety, depression and relationships. Dr. Pearlman and her team of eight therapists provide therapy and counseling services for children, teens, adults, couples and families in their Creve Coeur, Missouri office. More information is available by phone: 314-942-1147, by email: bryan@stlmentalhealth.com or online: www.STLmentalhealth.com. The office is located at: 655 Craig Road, Suite 300, St. Louis, MO 63141.
8 Ways to Help You Feel Better in the Winter We are only days or weeks away from the onset of late fall and early winter weather. Many people experience symptoms of being blue or down in the winter. Experts have determined that up to 20% of people have symptoms related to the weather cooling off, a reduction in sunlight, and less activity. There are a number of strategies that can be implemented to minimize the effects of winter. 1.) Exercise People who are used to walking, running, swimming or riding a bike outside tend to reduce their outdoor activity as the temperatures drop and precipitation (including the frozen stuff) increases. Exercise in any form has many benefits to your health and mood. It is very important to continue to exercise through the winter. This definitely will have a positive impact on your physical and mental health. 2.) Sunlight Even though it is cold outside, having exposure to sunlight outside and also inside your home can really brighten your day and improve your mood. 3.) Vitamin D There is evidence that people who suffer from seasonal affective disorder have very low levels of Vitamin D. This is something worth discussing with your physician. They may recommend a supplement that includes Vitamin D. 4.) Sleeping Patterns People who are impacted by the changing seasons often have irregular or poor sleeping patterns when the weather outside turns to winter. Maintaining a regular schedule improves sleep and in turn positively impacts your health. 5.) Oils A number of people state that utilizing oils and aromatherapy can have a positive impact on their mood, outlook and sleeping patterns. This may help to reduce the symptoms of the winter blues. 6.) Plan & Prepare Before winter begins, take some time to plan activities and strategies that will help to minimize the impact of the season change. Keeping active and busy can really be very beneficial to your health. A little preparation and thinking ahead can really help to improve a potentially challenging time of year. 7.) California Dreaming (or Florida) Getting away to a warm and sunny destination can have a very positive impact (even if it is only for a few days). 8.) Therapy A licensed therapist can assist you in reducing the impact of the winter weather on your mental and physical health. They have many tools and strategies to help you to overcome the feelings of being down, sad or blue. Dr. Lena Pearlman is the clinical director of Dr. Lena Pearlman & Associates (STLmentalhealth.com). The practice specializes in stress, anxiety, depression and relationships. The team of eight therapists provides therapy and mental health counseling services to children, teens, adults, families and couples. For more information or to speak with a member of the team, please contact: Dr. Lena Pearlman & Associates STLmentalhealth.com 314-942-1147 bryan@stlmentalhealth.com
“Every kid is one caring adult away from being a success story!” – Shipp We are asked all the time about how to deal with children and teens that exhibit challenging behaviors. These questions come from teachers, counselors, principals, parents and families. The tough part about this is that each child has their own unique set of challenges, concerns, backgrounds, interests, strengths and growth opportunities. After working with children for the past 25 years, I have come up with a good starting point for working with children that exhibit challenging behaviors. The plan is made up of the acronym “SHOCK”. Shock represents the following five components: 1.) Stakeholders/Schoolwide Team Everyone has heard of the proverb “It takes a village to raise a child”. The village is made up of important stakeholders in the child’s life. This includes school staff and family members. This team works together to create strategies for success. The group meets periodically to tweak plans and record progress towards goals. The most successful plans are ones that also involve the child in the decision making. It is critical that the plan is implemented with fidelity. 2.) Hope “All kids need is a little help, a little hope, and somebody who believes in them.” – Magic Johnson. Many students that struggle with behaviors are those that have either not found success in school, have challenging home lives, have encountered a traumatic situation or otherwise are not positive about school and/or life. These are students that need to experience the feeling of success, love, compassion, and connection with others. Hope is a very powerful feeling and one that can help someone to overcome their past and their current situation. 3.) Out of the box thinking “In order to attain the impossible, one must attempt the absurd.” – Cervantes. When a situation is not working or there is no hope for success, this is the time to think differently and brainstorm other approaches. I used to tell teachers that if you don’t like the current reality, try anything! If it was so awful in the first place, it is likely not to be any worse if you try something absurd. The difference is that there is the possibility that this absurd idea might actually work to help a student. We implemented a morning mixed martial arts (MMA) program and a daily movement intervention (including yoga, stretching and deep breathing). These really helped student to improve in attitude, achievement, and attendance. This did not fit in with the other subject areas in school or conventional methods, however, it worked very well! 4.) Critical friend (captain of the team) “Show me a successful individual and I’ll show you someone who had real positive influences in his or her life. I don’t care what you do for a living—if you do it well I’m sure there was someone cheering you on or showing the way. A mentor.” – Denzell Washington. A great deal of research has been done on successful people that have overcome the most challenging circumstances and environments (high crime neighborhood, incarcerated parent(s), violence/trauma in the household, gang activity, availability of drugs, etc.). The common variable in every one of these was a “critical friend” or mentor. This was someone that would not let the child fail and helped them to navigate through the many challenges in their life. This could be something as simple as a daily check-in to see if the child is okay. It also includes helping to set the bar high for them and to show that you care about them. Another part is helping them to see the bright future that is possible for them. The critical friend could be a relative, a school staff member, a coach, or another adult that they encounter. It doesn’t matter what their job or title is, it matters that they are committed to ensuring success! 5.) Kindness “A random act of kindness, no matter how small, can make a tremendous impact on someone else’s life.” – Bennett. The kind acts that we do on a daily basis have a much greater impact than we often realize. Students with challenging behaviors need this kindness so much more than others. Often, these are the students that need way more kindness than is deserved. The higher the challenge, the greater the kindness. I will also add that we have to increase our empathy as the challenge grows as well. The child may never thank you and might not acknowledge the kind act, however, it makes a huge impact on them whether they say anything or not. —– Dr. Bryan Pearlman is the practice manager and educator for Dr. Lena Pearlman & Associates – a mental health therapy practice in St. Louis, Missouri. Dr. Pearlman is a former teacher, elementary school principal, and adjunct professor. He provides training and professional development to school staff and families in the St. Louis region. The trainings are free of charge and are part of the practice’s commitment to helping kids, teens, and families in the St. Louis area. Dr. Pearlman can be reached by phone at: 314-942-1147, by email at: bryan@stlmentalhealth.com or online at: www.STLmentalhealth.com.
7 Things To Do When You Are Feeling Down By: Dr. Lena Pearlman There are many reasons why one may feel down in the dumps, a bit sad, stuck, or lethargic. These range from stress at work, conflict with a friend or relative, receiving disappointing news, relationship issues, etc. A person’s reaction to this could include staying in bed all day, isolation from others, drinking, overeating, or just sitting around doing nothing. Another approach is to find ways that will make you feel better and that are better for your physical and mental health. Some suggestions include: 1) Just breathe There are so many benefits to deep breathing! Breathing increases neurochemicals in the brain to elevate moods and combat physical pain. Breathing reducing excessive anxiety levels. As you relax your body, you will find that the breathing brings clarity and insights to you as well. 2) Get some exercise Exercise helps your physical and mental health in so many ways. Exercise alleviates anxiety. When exercising, the body releases endorphins – which creates feelings of happiness and euphoria. An additional benefit of exercise is that it boosts self-confidence. 3) Music Whether you enjoy singing in the shower, playing the air guitar or putting on headphones and jamming – music has so many positive benefits for you. Music can help you relax, it can help you get up and dance and move around, and it can naturally make you feel happy. 4) Write something Moving your thoughts and feelings from your mind to paper helps you to process the past, be in the present, and plan for the future. Journaling brings you into a state of mindfulness. 5) Cross things off your to-do list The feeling of accomplishment is a very powerful way to overcome feelings of sadness or helplessness. These can be a series of small things that need to be done around the house. An added benefit is that these tasks will likely require getting up and moving around. 6) Learn something new Having an “a-ha” moment and stimulating your brain has been shown to improve one’s outlook. It also feels good to have new knowledge or skills. This can be something as simple as watching some Khan Academy clips. 7) Talk to someone Reconnect with an old friend or make a new friend. Talking with someone can help get your thoughts and feelings out. This may feel like the weight of the world has been removed from your shoulders. Often one realizes that whatever was making them feel down or sad, really is not as bad as they thought. It is also beneficial when you find out that there are others that may have dealt with something similar in their own life (and that they were able to move on). If the feelings continue for a prolonged period and/or if they begin to interfere with your ability to function at home, school or work, it is likely time that you should consider speaking with a professional. A therapist or counselor is skilled at helping people to overcome challenges, to help process their feelings, to plan for healthy coping strategies, and to assist in making a plan for improved mental health. — Dr. Lena Pearlman is the clinical director and lead therapist at Dr. Lena Pearlman & Associates (www.STLmentalhealth.com). The practice has nine licensed therapists. The therapists specialize in stress, anxiety, depression and relationships – and work with patients of all ages, couples and families. You can reach Dr. Lena Pearlman & Associates by phone at: 314-942-1147, by email at: bryan@stlmentalhealth.com, or online at: www.STLmentalhealth.com.
By: Dr. Lena Pearlman, LCSW An alarming statistic published earlier this year is that less than 3% of people age 65 and older receive treatment from mental health professionals. In that same age group, there are 2 million people in the US that suffer from clinical depression. Those age 65 and older represent 25% of all suicides. A positive note is that 80% of people with depression can be successfully treated. In addition to depression, there are many other mental health issues that can be present in this group. Each of these issues pose concerns and challenges for relatives and friends. All of us change as we age. Each developmental stage in life has positives and also some challenges. When people get to their post-retirement life, there is more free time to explore interests and hobbies, opportunities to travel, and quality time with children and grandchildren. As we continue to age, many people begin to experience more physical health concerns that impact independence, mobility, and freedom. These physical health concerns often cause or amplify mental health related concerns. It is very important for relatives, friends and caregivers to recognize some of the signs of a mental health related concern. Some signs of a mental health related concern in a senior include: -Loss of appetite, sleep pattern changes, and loss of energy. -A desire to be alone and loss of interest in previously preferred activities and hobbies. -Drastic mood changes that last more than a couple of weeks. -Noticeable changes in grooming and dress. -Loss of memory. -Negative self-image, feelings of hopelessness, and even prolonged sadness. Some triggers that may increase the need for mental health services include: -Grieving the loss of a friend or loved one. -Moving from a home to an apartment or supportive living environment (reduction in independence). -Illness, surgery or health concern. -Onset of a mental illness. A licensed therapist can meet with the individual on a weekly basis to help them work through their emotions, to adjust and adapt to the many changes in their life they are experiencing, and to be a trusted and consistent visitor and confidant. The therapist can also be a key member of the individual’s care team. They can share the positives and also concerns that are going on with friends, relatives, or caregivers. All of us will age and face similar concerns and challenges. With the right team in place, and a bit of knowledge, we can significantly improve the likelihood of a positive quality of life for our aging friends or relatives. — Dr. Lena Pearlman & Associates is a mental health therapy practice in St. Louis, Missouri. The practice offers therapy and counseling services to individuals of all ages, couples, and families. The therapists in the practice specialize in stress, anxiety, depression, relationships, mental health concerns, and issues related to aging. Dr. Lena Pearlman & Associates can be reached by phone at: 314-942-1147, by email at: bryan@stlmentalhealth.com and online at: www.STLmentalhealth.com. The office address is: 655 Craig Road, Suite 300, Creve Coeur, MO 63141.
7 Ways to Help Deal with Loss By: Dr. Lena Pearlman, LCSW – Therapist and Clinical Director of Dr. Lena Pearlman & Associates The definition of loss is, “The state or feeling of grief when deprived of someone of value.” As humans, we all experience a full range of emotions when we lose someone that we care about or value. This is always a difficult process and one that we all would like to avoid if at all possible. While this is difficult, there are some things that we can do to help during this process. 1) Grieve & Mourn: Take time to grieve and mourn. While this does not feel good, it is an important part of dealing with a loss. Grieving and mourning are both natural and a necessary part of healing. 2) Friends & Family Can Help (Don’t Lock Them Out): It is understandable that people want to be alone when they are sad and grieving. Isolation is not a healthy way to deal with a loss. Family and friends can be there for you and help to share in your sorrow. 3) Don’t Forget to Take Care of Yourself: While your focus is on the person that has died, you can’t forget about your health and well-being. Grieving consumes a significant amount of physical and mental energy. It also interferes with your ability to sleep, eat, and continue with your regular routines. You have to work hard to take care of your physical and mental needs. 4) Acknowledge Your Feelings and Pain: Accept that what you are feeling is part of dealing with grief and moving toward a state of healing and acceptance. It is important to acknowledge these feelings. 5) Don’t Make Rash Decisions While Grieving: Loss and grieving can cloud your judgment. Unless absolutely necessary, wait a while before making life changing decisions while dealing with a loss (large purchases, relocation, changing jobs, relationships, etc.). 6) “Time Eases All Things”: The quote from Sophocles is true. However, feelings of loss and emptiness may never completely go away. It is important to accept and embrace this. It will help you to adapt and move on to your new normal. 7) Consult a Therapist or Counselor: A skilled and caring therapist can help you move along the grieving process. They are excellent listeners and experienced in helping during a time of loss. — Dr. Lena Pearlman is a mental health therapist and clinical director of Dr. Lena Pearlman & Associates. Her practice is located in Creve Coeur, Missouri. Dr. Lena Pearlman & Associates has a team of six licensed therapists. The therapists specialize in stress, anxiety, depression, relationships, grieving/loss, and other mental health related issues. The practice can be reached by phone at: 314-942-1147, by email at: bryan@stlmentalhealth.com and online at: www.STLmentalhealth.com. The office is located in St. Louis County at: 655 Craig Road, Suite 300, St. Louis, MO 63141.
6 Reasons Why Men Avoid Going to Therapy (When They Really Need to Go). By Dr. Lena Pearlman & Dr. Bryan Pearlman Data shows us that 90% of people who sought treatment for mental health related concerns reported an improvement in their symptoms and quality of life. National statistics also show that twice as many women go to therapy than men do. In addition, the amount of time between onset of a mental health concern and seeking out treatment is also twice as long for men than women. If we know that therapy is effective, why do men avoid going to therapy? Below are six possible reasons that guys avoid seeking out mental health therapy. 1.) Throw Some Dirt On It & Walk It Off! How many guys received this advice from their dad growing up? This could be in response to a sports injury, splitting up with a girlfriend or not doing well on a school project. Many guys were taught from a young age to just deal with it. 2.) Boys Don’t Cry! “Boys Don’t Cry” was a hit song by the British band – The Cure. This is also a message that guys have been taught for generations. Expressing feelings and emotions has been reserved for females. 3.) Stay Out of Our Business! There is a belief among many guys that health concerns, relationships, and family business are private. These are not to be shared with others. 4.) I’m Not Stopping & Asking For Directions. I Know Where I’m Going! Many family road trips featured the drive around until we maybe get to our destination. Some guys believe that they aren’t lost and don’t need help. This pertains to driving to a vacation getaway and also struggling through stress, depression or anxiety. It can be very challenging for guys to seek out help. 5.) No Big Deal. I’m Fine! When dealing with health or mental health related items, many guys downplay the symptoms and pain that they are feeling. To some guys, it is easier to avoid and downplay the issue than it is to admit there is something wrong and deal with it. 6.) I’m Not Singing Kumbaya, I Hate The Smell Of Essential Oils & I’m Not Laying On A Sofa Spilling My Guts To A Stranger There is definitely a misconception about what a modern therapist’s office looks like, feels like and what goes on in the office. While most offices won’t look like a man cave or a sports bar, they do more closely resemble a combination between a doctor’s office and a comfortable meeting space. So what do we do about this? How do we get more guys to go to therapy? What will it take for them to get the help that they need? There have been some successful public service campaigns targeted at taking away the stigma from mental health (particularly for a male audience). Pete Wentz (from the band Fall Out Boy) shares his struggles with depression and anxiety, Brandon Marshall (NFL wide receiver) created a PSA about his diagnosis of Borderline Personality Disorder, and Wayne Brady (Comedian/Actor) has spoken publicly about living with depression. More work needs to be done to get the message out to men that mental health is every bit as important in living a healthy life as physical health. This will take friends talking to friends and family talking to family. Let’s all work together to change guy’s perspective about mental health therapy. — Dr. Lena Pearlman & Associates is a mental health therapy practice in St. Louis, Missouri. The practice has a team of six licensed therapists that provide therapy and counseling services to kids, teens, adults, couples, and families. Dr. Lena Pearlman & Associates specializes in stress, anxiety, depression, relationships, and other mental health related issues and concerns. The practice can be reached by phone at: 314-942-1147, by email at: bryan@stlmentalhealth.com or on the web at: www.STLmentalhealth.com. The office is located at: 655 Craig Road, Suite 300, St. Louis, MO 63141.
We provide free mental health training and professional development for teachers, counselors, administrators & parents. Some of the topics that we have covered include: Trauma in Children Stress, Anxiety, Depression Oppositional/Explosive Behaviors Perfectionism Working with Reluctant and Challenging Parents ADHD We can also customize a training to fit the needs of the school/district. We offer small group trainings throughout the year in our Creve Coeur offices. Our team is also willing to provide trainings in a school or district office. Our trainings last between 90-120 minutes depending on the topic and the needs of the group. For more information, please contact Dr. Bryan Pearlman at: 314-942-1147 or bryan@stlmentalhealth.com.
10 Tips to Help Reduce Stress and Anxiety in Students By: Dr. Lena Pearlman, LCSW August 18, 2016 School age students are experiencing stress and anxiety at an alarming rate. The trend over the past 10, 25, 50 years is increasing at a very significant rate. Some statistics that are eye opening are: -The typical high school student has the same level of anxiety as a psychiatric patient in the 1950’s. -80% of those with a mental health related issue receive no treatment -50% of American teens are showing symptoms of stress (headache, sleep disturbance and eating problems) -13 years old is the typical age of the onset of a social anxiety disorder -60% of illness and disease are stress related -25 percent of 13- to 18-year olds will experience an anxiety disorder – an increase of twentyfold over the past 30 years Is it any surprise that one of the best-selling songs of the summer has been “Stressed Out” by the band Twenty-One Pilots? An important lyric from this song is, “Wish we could turn back time to the good old days, when our momma sang us to sleep, but now we’re stressed out.” There are many theories as to the reasoning for these sharp increases. Some revolve around increased academic pressure to succeed and high stakes testing at younger ages. Others believe that students are over programmed and have very little rest or quiet time in their lives. An additional consideration is a decrease in the amount of sleep that children and teens are getting. Regardless of the cause, there are several tips/strategies that can be used to help reduce the stress and anxiety. 1.) Keep an open line of communication – Stress and anxiety can increase very quickly. The increase can cause more severe symptoms or problems. An open line of communication can ensure that when symptoms arise, they are addressed early and reduced. 2.) Help them learn coping skills and healthy ways to lower stress – Coping skills need to be learned, practiced and applied. In doing so, the severity, duration and impact can be minimized. 3.) Relaxation techniques – Evidence exists that breathing and movement can reduce the symptoms of stress and anxiety. These are best learned and practiced when stress and anxiety is low. 4.) Eating healthy – Many doctors and studies have discovered clear links between diet and mental health. In the case of stress and anxiety, there are definitely foods too avoid – high sugar items, caffeine, etc. While many “super foods” have been shown to have stress and anxiety reducing properties. 5.) Encouraging more sleep – Sleep is your body’s way to re-set and re-charge. Most children and teens require at least 8-9 hours of uninterrupted sleep per night. Studies have shown that a lack of sleep can increase the negative impact of stress and anxiety. 6.) Focus on fewer activ ities – It is important to avoid “over programming” kids and teens. It is important for them to have time each day that is free of school and activities. Taking time to review the weekly schedule, will help you to determine if your child is over programmed. A consideration is to determine which items are essential, which items are important, and which items can be done in an off-season or later. 7.) Exercise – Children who have too much “screen time” and/or are sitting too much have an increased chance to develop stress and anxiety. Movement and physical activity have a positive impact on stress levels in children and teens. This can be as simple as walking, riding a bike, or swimming. 8.) Music – Listening to music has been shown to reduce stress and help with relaxation. Of course, it is important to find music with the right amount of beats per minute, lyrics, etc. 9.) Laughter – As funny as this may sound, laughter is one of the natural ways the body uses to reduce stress. It also stimulates many organs and parts of the body. Others have shown a positive health benefit to just smiling often. 10.) Talk to someone – A positive option is finding someone to talk to about your stress and anxiety. This can be a teacher, counselor or mental health professional. Based on the severity, the mental health professional is likely to be a good choice. They can help you to process what is going on, teach specific relaxation strategies, and help you to plan for the present and future. Remember, the mental health professionals only goal is to help you to be better tomorrow than you are today. Dr. Lena Pearlman & Associates is a mental health therapy practice in St. Louis, Missouri. The practice provides therapy and counseling services for children, teens, adults, couples, and families. The practice has six licensed therapists that specialize in stress, anxiety, depression, relationships, and other mental health related issues and concerns. Dr. Lena Pearlman & Associates can be reached by phone at: 314-942-1147, by email at: bryan@stlmentalhealth.com or via the web: www.STLmentalhealth.com. Their office is located at: 655 Craig Road, Suite 300, St. Louis, MO 63141. Additional mental health resources are available on the website.
