Before we delve into managing a panic attack, it’s important to understand the signs and symptoms typically associated with a panic attack. Signs/Symptoms of a Panic Attack Sudden and intense fear or a sense of impending doom. Rapid heartbeat (palpitations) or heart pounding. Chest pain or discomfort. Shortness of breath or a feeling of being smothered. Sweating or chills. Trembling or shaking. Feeling lightheaded, dizzy, or faint. Nausea or stomach discomfort. Numbness or tingling sensations. Hot flashes or cold flashes. Feeling detached from oneself or having an out-of-body experience. Fear of losing control or going crazy. Fear of dying. Experiencing a panic attack can, undoubtedly, be distressing, but there are several techniques you can try to help manage and stop a panic attack. It’s important to note that panic attack symptoms can vary from person to person. Some individuals may experience all of these symptoms, while others may only have a few. It’s also possible to have panic attacks without any apparent triggers. If you or someone you know frequently experiences panic attacks or if the symptoms significantly impact daily life, it’s advisable to seek professional help from a mental health provider for a proper diagnosis and treatment. Strategies that may be helpful: Recognize and accept the panic attack: Acknowledge that what you’re experiencing is a panic attack. Remind yourself that panic attacks are temporary and will pass. Focus on your breathing: Practice deep breathing exercises to help regulate your breath and promote relaxation. Breathe in slowly through your nose, hold for a few seconds, and exhale slowly through your mouth. Repeat this pattern until you feel a sense of calm. Challenge your thoughts: Panic attacks are often accompanied by anxious thoughts and irrational fears. Challenge and replace those thoughts with more rational and positive ones. Remind yourself that you are safe and the feelings will subside. Practice grounding techniques: Engage your senses by focusing on your immediate surroundings. Describe the details of objects you see, touch something nearby and focus on its texture, or listen carefully to the sounds around you. This can help distract your mind from the panic and bring you back to the present moment. Use relaxation techniques: Try progressive muscle relaxation or visualization exercises. Progressive muscle relaxation involves tensing and then relaxing each muscle group in your body. Visualization exercises involve mentally picturing a calm and peaceful place. Seek support: Reach out to a trusted friend, family member, or therapist who can provide reassurance and support during a panic attack. Their presence and understanding can help you feel more at ease. Consider professional help: If you frequently experience panic attacks that significantly impact your daily life, it may be beneficial to seek professional help. A mental health professional can work with you to develop personalized strategies and provide additional support. Remember: I want you to know that panic attacks, although challenging, do not define you. They are experiences that can be managed and overcome. Remember that you are strong and resilient, capable of finding the inner strength to navigate through these moments. Panic attacks may make you feel overwhelmed and scared, but they are temporary. They cannot harm you, and they will pass. Each time you face a panic attack, you grow stronger and more equipped to handle them. Remember to be gentle with yourself. Celebrate every small victory, every step forward, and every moment of courage. You are making progress, and each day brings new opportunities for growth and healing. You are not alone in this journey. https://www.stlmentalhealth.com is a St. Louis mental health therapy practice in Creve Coeur, Missouri. The practice has a team of mental health therapists who provide therapy and counseling services to kids, teens, adults, couples, and families. 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: https://www.stlmentalhealth.com/contact-us/. The office is located at: 655 Craig Road, Suite 300, St. Louis, MO 63141. Additional Resources: https://adaa.org/understanding-anxiety/panic-disorder/resources https://www.nimh.nih.gov/health/publications/panic-disorder-when-fear-overwhelms https://www.psychologytools.com/self-help/panic-attacks-and-panic-disorder/
What Can Therapy Offer? Seeking out a therapist can be beneficial for various reasons, as therapy offers numerous advantages for mental health and overall well-being. Here are some common reasons why people seek out therapy: Emotional support: Therapy provides a safe and non-judgmental space where you can express your thoughts, emotions, and concerns. A therapist can offer empathetic listening and emotional support, which can be especially helpful during challenging times or when dealing with difficult emotions. Mental health concerns: If you’re experiencing symptoms of mental health disorders such as depression, anxiety, or bipolar disorder, a therapist can assist you in understanding and managing these conditions. They can provide a diagnosis, develop a treatment plan, and teach coping strategies to improve your mental health. Relationship issues: Therapy can be valuable for individuals experiencing difficulties in their relationships. Whether it’s with a romantic partner, family members, friends, or colleagues, a therapist can help you navigate conflicts, improve communication, and build healthier relationships. Self-exploration and personal growth: Therapy is not solely for addressing problems; it can also aid in self-discovery and personal development. A therapist can help you gain insight into your values, beliefs, and life goals, enabling you to make positive changes and live a more fulfilling life. Stress and life transitions: Significant life events like a career change, loss of a loved one, divorce, or relocation can cause stress and emotional turmoil. Therapy can provide guidance and support during these transitions, helping you navigate the challenges and adjust to new circumstances. Coping with trauma: If you’ve experienced a traumatic event, therapy can be instrumental in the healing process. A therapist can utilize evidence-based techniques to help you process and recover from trauma, manage symptoms of post-traumatic stress disorder (PTSD), and regain a sense of safety and control. Improved self-care and well-being: Therapy can empower you to prioritize self-care, set healthy boundaries, and make positive lifestyle changes. It can also assist in developing coping mechanisms, managing stress, and enhancing overall well-being. Remember: Therapy is a personal journey, and the specific reasons for seeking it out may vary from person to person. It’s important to find a therapist who is a good fit for you and who specializes in the areas you wish to address. Additional Resources: https://psychcentral.com/blog/what-are-the-benefits-of-therapy#:~:text=There%20are%20several%20reasons%20people,substance%20use%20disorder%20(SUD). https://www.forbes.com/sites/alicegwalton/2014/06/03/11-intriguing-reasons-to-give-talk-therapy-a-try/?sh=2810fee94ebb https://www.goodtherapy.org/blog/why-should-i-go-to-therapy-8-signs-its-time-to-see-a-therapist https://www.stlmentalhealth.com is a St. Louis mental health therapy practice in Creve Coeur, Missouri. The practice has a team of mental health therapists who provide therapy and counseling services to kids, teens, adults, couples, and families. 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: https://www.stlmentalhealth.com/contact-us/. The office is located at: 655 Craig Road, Suite 300, St. Louis, MO 63141.
How Can Summer Impact Your Mental Health? Summer can have a significant impact on mental health, both positively and negatively. Here are some ways in which summer can affect mental well-being: Seasonal Affective Disorder (SAD): Although SAD is commonly associated with the winter months, some individuals experience a form of it called “reverse SAD” during the summer. This condition can result in symptoms such as anxiety, irritability, and difficulty sleeping. For more information on SAD: https://www.stlmentalhealth.com/summer-depression-what-you-need-to-know-coping-strategies/ Increased Social Interaction: Summer often brings opportunities for socializing, attending events, and going on vacations. While this can be enjoyable for many, it can also lead to feelings of social pressure, comparison, or FOMO (fear of missing out) for others. It’s essential to strike a balance and engage in social activities that feel comfortable and fulfilling to you. Body Image Concerns: The summer season is associated with wearing lighter clothing and spending more time outdoors. This can sometimes trigger body image concerns or feelings of self-consciousness. Remember that everyone’s body is unique, and focusing on self-acceptance and self-care is more important than striving for an idealized appearance. Changes in Routine: Summer often means a break from school or work routines. While this break can provide relaxation and a chance to recharge, it can also disrupt the structure and stability that some individuals rely on for their mental well-being. Creating a new routine or finding alternative ways to maintain structure during the summer can be helpful. Heat-related Stress: High temperatures and heatwaves during summer can cause physical discomfort and increase stress levels. Heat exhaustion, dehydration, and sleep disturbances can all impact mental health. It’s crucial to stay hydrated, seek shade or air conditioning when needed, and take breaks to rest and cool down. To maintain good mental health during the summer: Prioritize Self-Care: Engage in activities that bring you joy, relaxation, and fulfillment. This may include spending time in nature, practicing mindfulness or meditation, exercising, or pursuing hobbies. Specific Self-Care recommendations: https://www.stlmentalhealth.com/summer-self-care-take-care-of-your-mental-health/ Set Boundaries: It’s okay to say no to social engagements or activities that feel overwhelming. Prioritize your own well-being and only participate in activities that genuinely align with your interests and energy levels. Seek Support: If you find your mental health being affected during the summer, reach out to friends, family, or mental health professionals for support. Sharing your feelings and seeking guidance can make a significant difference. Practice Healthy Habits: Maintain a balanced diet, prioritize regular exercise, get enough sleep, and avoid excessive alcohol consumption or substance use. These habits can positively impact your mental health throughout the summer. REMEMBER… Remember that everyone’s experience with summer and mental health is unique. It’s essential to listen to your own needs, seek help when necessary, and engage in activities that promote your well-being. Additional Resources: https://www.verywellmind.com/the-mental-health-benefits-of-sunlight-5089214 https://centerstone.org/our-resources/health-wellness/strengthening-mental-health-in-summer/ https://www.psychologytoday.com/us/blog/the-mental-health-revolution/202108/what-did-you-do-your-summer https://www.webmd.com/depression/summer-depression https://www.stlmentalhealth.com is a St. Louis mental health therapy practice in Creve Coeur, Missouri. The practice has a team of mental health therapists who provide therapy and counseling services to kids, teens, adults, couples, and families. 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: https://www.stlmentalhealth.com/contact-us/. The office is located at: 655 Craig Road, Suite 300, St. Louis, MO 63141.
The Impact The Sun Has On Your Mental Health Exposure to sunlight has been shown to have several mental health benefits. One of the primary benefits is that sunlight exposure can boost our mood and help alleviate symptoms of depression and anxiety. Sunlight exposure has also been linked to improved sleep quality, which can have positive effects on mental health. It is important to note, however, that excessive exposure to sunlight can have harmful effects on our skin and overall health. Therefore, it is recommended to get sunlight exposure in moderation, especially during peak hours when the sun’s rays are strongest. Additional important resources: https://www.verywellmind.com/the-mental-health-benefits-of-sunlight-5089214 https://www.medicalnewstoday.com/articles/benefits-of-sunlight https://www.psychologytoday.com/us/blog/your-brain-food/202202/walking-sunshine-the-light-day-improves-mental-health https://www.healthline.com/health/depression/benefits-sunlight Other applicable articles we’ve written! https://www.stlmentalhealth.com/summer-self-care-take-care-of-your-mental-health/ https://www.stlmentalhealth.com/summer-depression-what-you-need-to-know-coping-strategies/ https://www.stlmentalhealth.com is a St. Louis mental health therapy practice in Creve Coeur, Missouri. The practice has a team of mental health therapists who provide therapy and counseling services to kids, teens, adults, couples, and families. 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: https://www.stlmentalhealth.com/contact-us/. The office is located at: 655 Craig Road, Suite 300, St. Louis, MO 63141.
The Impact of Boredom on Your Mental Health + Strategies Boredom can have negative impacts on mental health, leading to feelings of restlessness, apathy, and even depression. However, there are ways to combat boredom for better mental health. One approach is to create your own distractions, which can be productive. For example, you can try learning a new skill, taking up a new hobby, or exploring new places. Another approach is to sit quietly with your boredom, allowing yourself to be aware of the thoughts or feelings that arise from deep within. This can help you identify any underlying issues that may be contributing to your boredom and address them accordingly. It’s important to note that boredom is a feeling that most people experience from time to time, and there are many ways to address and prevent it. For instance, you can create rewarding goals, show some love to someone in your life, or boost your brainpower by treating yourself to a couple of pieces of dark chocolate every few days. The Flip-Side – Some Pros of Boredom While boredom is often associated with negative effects on mental health, research suggests that there are some potential positive impacts of boredom on mental health. For instance, boredom can lead to increased creativity and productivity. It can also encourage us to engage in introspection and self-reflection, which can lead to personal growth and an increased sense of purpose. Furthermore, experiencing boredom can help us appreciate and savor the enjoyable moments in life, as they contrast with the dull moments. It is important to note that while there may be some potential positive impacts of boredom on mental health, excessive boredom or chronic boredom can still have negative effects on mental health, such as feelings of restlessness and dissatisfaction. Additional Info: https://www.health.harvard.edu/mind-and-mood/how-to-make-boredom-work-for-you https://www.psychologytoday.com/us/blog/making-change/201507/how-beat-boredom https://www.mhanational.org/31-tips-boost-your-mental-health https://www.learning-mind.com/benefits-of-boredom-science/ https://www.psychologytoday.com/us/blog/science-choice/202004/5-benefits-boredom https://www.psychologytoday.com/us/blog/brain-babble/201501/the-benefits-boredom https://www.healthline.com/health/boredom#outlook stlmentalhealth.com is a St. Louis mental health therapy practice in Creve Coeur, Missouri. The practice has a team of mental health therapists who provide therapy and counseling services to kids, teens, adults, couples, and families. 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: https://www.stlmentalhealth.com/contact-us/. The office is located at: 655 Craig Road, Suite 300, St. Louis, MO 63141.
BUT HOW? What can you do over the summer to take care of your mental health? See below! Summer is coming up AND it’s a great time to focus on being the best you and having the best summer in the history of summers! Here are some ideas to get you started: Stay hydrated by drinking plenty of water and eating water-rich foods like fruits and vegetables. Protect your skin from the sun with sunscreen, hats, and sunglasses. Get outside and enjoy nature by going for a walk, hike, or bike ride. Take time to relax and unwind by reading a book, taking a bath, or practicing meditation or yoga. Stay connected with friends and family by planning outdoor activities or hosting a barbecue or picnic. Eat healthy and nourishing foods like salads, smoothies, and grilled vegetables. Get plenty of rest by sticking to a regular sleep schedule and taking naps if needed. Try new hobbies or activities like gardening, painting, or learning a new language. Stay active by swimming, playing sports, or doing outdoor workouts. Take care of your mental health by seeking support from a therapist or counselor if needed. Information on Summer Depression & additional helpful links to educate yourself on the signs & coping strategies: https://www.stlmentalhealth.com/summer-depression-what-you-need-to-know-coping-strategies/ https://www.verywellmind.com/summer-depression-symptoms-risk-factors-diagnosis-treatment-and-coping-4768191 https://www.webmd.com/depression/summer-depression To end this article the right way… What do you call someone who doesn’t believe it is June yet? A May-Sayer. Too funny. ………. https://www.stlmentalhealth.com is a St. Louis mental health therapy practice in Creve Coeur, Missouri. The practice has a team of mental health therapists who 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: https://www.stlmentalhealth.com/contact-us/. The office is located at: 655 Craig Road, Suite 300, St. Louis, MO 63141.
What Is Summer Depression? Summer depression, also known as summer-onset seasonal affective disorder (SAD), is a type of depression that occurs during the summer months. Symptoms of summer depression can include irritability, agitation, anxiety, restlessness, weight loss, poor sleeping, and decreased appetite. Coping mechanisms for summer depression can include prioritizing a consistent sleep schedule, getting regular exercise, spending time outdoors, and seeking professional help if necessary. It is important to note that summer depression can be a serious condition and seeking help from a healthcare professional is recommended if symptoms persist. Additional helpful links: https://www.verywellmind.com/summer-depression-symptoms-risk-factors-diagnosis-treatment-and-coping-4768191 https://www.webmd.com/depression/summer-depression https://suicidepreventionlifeline.org/ & https://www.samhsa.gov/suicide-prevention-national-network/faqs https://www.stlmentalhealth.com is a St. Louis mental health therapy practice in Creve Coeur, Missouri. The practice has a team of mental health therapists who 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: https://www.stlmentalhealth.com/contact-us/. The office is located at: 655 Craig Road, Suite 300, St. Louis, MO 63141.
St Louis Counseling – Just a few years ago in 2018-19, around 40.2 million adults in the United States had received counseling or some form of mental health treatment. Now, with all of us living in a pandemic, amongst various other stressors, it is understandable as to why this number has continued to increase. There are several reasons to seek out a therapist and begin counseling. Chris Illiades, MD, says, “Seeing a therapist is not just for people with a serious mental health issue. Talk therapy—or psychotherapy—can help anyone who feels overwhelmed by emotions or life events. A mental health therapist can help you get through tough times”. Illiades adds that when someone is overwhelmed by sadness, helplessness, worry, anxiety, or struggling with stressors, then seeking out a therapist is an important step in the right direction. In the article called Benefits and Options for Therapy, published on Healthline, Sara Lindberg discusses more reasons that people consider therapy, which include; when someone is facing a crisis, dealing with depression & anxiety, or has complex family dynamics. Listed above are reasons to consider seeing a therapist. But what will you gain from therapy? Coping skills Improved communication skills Better management/expression of emotions Assistance with depression, anxiety, amongst other mental health conditions. A safe, warm space to open up and talk through the thoughts and feelings you have. The list only continues. It is important to mention that there are multiple options for therapy; talk therapy, individual therapy, family therapy, couples therapy, online therapy, and cognitive-behavioral therapy (CBT). Each of these types of therapy have their own respective advantages, which depend on your comfortability and your reason for pursuing therapy. It takes an immense amount of courage to reach out and ask for help. If you have any further questions, reach out to us at 314-942-1147. Dr. Lena Pearlman & Associates is a mental health practice located in Creve Coeur. The practice specializes in working with children, teens, and families. More information about Dr. Lena Pearlman & Associates is available at: https://www.stlmentalhealth.com. Additional resources available at: https://namistl.org https://startherestl.org
Dr. Lena Pearlman is a Licensed Clinical Social Worker and Clinical Director at Dr. Lena Pearlman & Associates. In between sessions, I asked her: What are some creative ways to take care of mental health? Build! Buy some wood and build something, like a birdhouse. It takes all of your thought process and brain power. By the end of it, you’ll have a finished product and a cool accomplishment. Not interested in building? Get a large canvas and paint. Do anything that will get you a finished product at the end. Bake – Baking requires focus, patience, and mindfulness. Pick a difficult recipe that you’ve never done. Volunteer – for example, volunteer at a homeless shelters. Do things that do good, make you feel good, and help those around you. Go Outside – Examples include a picnic or a nice walk. Go on a hike! Dr. Lena Pearlman & Associates is a St Louis mental health therapy practice in Creve Coeur, Missouri. The practice has a team of mental health therapists who 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.
“If we start being honest about our pain, our anger, and our shortcomings instead of pretending they don’t exist, then maybe we’ll leave the world a better place than we found it.” -Russell Wilson “What mental health needs is more sunlight, more candor, and more unashamed conversation.” – Glenn Close In an article by Emerald Psychiatry called “The Benefits of Celebrities Sharing Their Mental Health Stories”, they write, “Modern celebrities are using news and social media to open up and share their mental health concerns. These acts alone help to breakdown any lingering mental health stigma that may be resistant to seeking treatment.” Who are some of these celebrities? Demi Lovato (https://www.deseret.com/2020/4/22/21231498/demi-lovato-starts-mental-health-fund-coronavirus-covid-19-charity-fundraising-crisis-counseling) – “The strongest thing someone can do is take that first step in getting help, whatever shape or form that is.” Kristen Bell Wants Mental Health Screenings To Be As Common As Dentist Visits (https://namiillinois.org/kristen-bell-wants-mental-health-screenings-common-dentist-visits-makes-great-point/) She writes, “Mental health check-ins should be as routine as going to the doctor or the dentist. After all, I’ll see the doctor if I have the sniffles. If you tell a friend that you are sick, his first response is likely, “You should get that checked out by a doctor.” Yet if you tell a friend you’re feeling depressed, he will be scared or reluctant to give you that same advice. You know what? I’m over it.” On Be Vocal: Speak Up For Mental Health, Actress Chyler Leigh told her story, “When I was younger, before receiving an official diagnosis, I had bouts of debilitating depression that I never talked about. I grew up in an environment where I wasn’t able to speak up, so I put on a shell and I kept quiet”. Full Story: https://www.bevocalspeakup.com/spotlight-chyler-leigh.html Justin Bieber Opens Up About His Mental Health: ‘There was times where I was really, really suicidal’ https://www.independent.co.uk/life-style/justin-bieber-mental-health-suicidal-interview-next-chapter-youtube-b1555078.html?amp He says: “I just would encourage people, like, ‘Hey, if you’re feeling lonely, talk about it. Say it out loud.’ There’s a freedom in that. I could have avoided a lot of pain.” Chris Evans has spoken about his experiences with anxiety and panic attacks, and posted a tweet in 2021 that normalizes mental health, saying: “Nothing like anxiety for no reason whatsoever. Looking like a 4pm bedtime for me. Happy Friday!” Kendrick Lamar struggled with depression and suicidal thoughts while recording To Pimp A Butterfly (https://consequence.net/2015/04/kendrick-lamar-struggled-with-depression-and-suicidal-thoughts-while-recording-to-pimp-a-butterfly/) Celebrities using their platforms to speak and advocate for & about mental health doesn’t end with the six mentioned above; Jim Carrey, Chrissy Teigen, Pete Davidson, Lana Condor, Kid Cudi, Emma Stone, Big Sean, Selena Gomez, Lady Gaga, Ariana Grande, Serena Williams. We are all human. By fighting stigma and supporting mental health, “People will be more willing to seek treatment. People are scared to be perceived as “crazy” or “unstable” because of the way society looks at mental illness.” (viewpointcenter.com) Information in this article derived From borgenproject.org & advantagecaredtc.org Dr. Lena Pearlman & Associates is a St Louis mental health therapy practice in Creve Coeur, Missouri. The practice has a team of mental health therapists who 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.
