“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.
At times, such as now, this world can feel like a lot. For the past few years, we’ve lived in a pandemic. Looking abroad, but still very much impactful worldwide, the Ukraine-Russia war has been dominating the headlines. Throughout all these stressors, it is important to take care of yourself. Dr. Lena Pearlman, Licensed Clinical Social Worker & Clinical Director at Dr. Lena Pearlman & Associates, says, “Take things one day at a time. Make sure you are checking in on yourself, as well as those you love”. Additionally, she lists several tips below that, “Reduce anxiety about the things that we are unable to control.” Talk with your loved ones about how you’re feeling. Do the same for them, asking how they are doing and listen as they open up to you. Limit the amount of news you view. When you are paying attention to the news, make sure the sources are credible. Exercise! Practice mindfulness and deep breathing. Get good nutrition. Get a good night sleep. Consider seeing a therapist. 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.
“Your mental health is a priority. Your happiness is essential. Your self-care is a necessity.” -HealthyPlace.com 5 Tips to Practice (MentalHealth.org.uk): Talk About Your Feelings Discussing how you feel with a loved one or therapist can be incredibly beneficial: “Talking about your feelings can help you stay in good mental health and deal with times when you feel troubled”. Looking through a larger lens, “Talking about mental health helps improve our communities by making it more acceptable for those suffering from mental illnesses to seek help, learn to cope, and get on the road to recovery.” (Blog.Healthsherpa.com) Keep Active “Research shows that people who exercise regularly have better mental health and emotional wellbeing, and lower rates of mental illness. Taking up exercise seems to reduce the risk of developing mental illness. It also seems to help in treating some mental health conditions, like depression and anxiety.” (betterhealth.vic.gov.au) Eat Well https://www.sutterhealth.org/health/nutrition/eating-well-for-mental-health Keep In Touch with Loved Ones “Hanging out with family and friends not only can be fun, but research also shows it benefits your mental and physical health. Dr. Craig Sawchuk, a Mayo Clinic psychologist, agrees that socializing is key to good health.” (MayoClinic) Take Breaks – Practice Mindfulness https://blog.calm.com/blog/20-ways-to-take-a-mindful-break 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.
Defining Exposure Therapy: A Psychological Treatment utilized to assist people in confronting their fears. Rationale: “When people are fearful of something, they tend to avoid the feared objects, activities or situations. Although this avoidance might help reduce feelings of fear in the short term, over the long term it can make the fear become even worse.” (APA.org) Goal: “The goal of exposure therapy is to create a safe environment in which a person can reduce anxiety, decrease avoidance of dreaded situations, and improve one’s quality of life.” (WebMD.com) What Conditions Can It Help With? Generalized Anxiety Disorder OCD Phobias Panic Disorders PTSD Social Anxiety Disorder How Does It Work (from Healthline.com) (1) “Once the cause of your fear or anxiety has been identified, your therapist or psychologist will start the process by exposing you to the feared stimulus. (2) Often, they use a graded approach, where they start by exposing you to a mildly feared stimulus or a mild version of your stimulus. (3) Over time, your therapist will expose you to more feared stimuli in a safe environment. (4) The number of sessions and length of time your treatment will take depends on your progress.” 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.
Defining Burnout (www.helpguide.org): “Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands.” What Causes Burnout? (webmd.com & mayoclinic.org) Unmanageable workloads Work-life imbalance Unfair treatment at work Lack of social support Confusing work responsibilities Lack of communication or support from managers Immense deadline pressure Signs of Burnout (Psychology Today): Chronic Fatigue Insomnia Forgetfulness Increased Illness Loss of Appetite Anxiety Depression Anger Pessimism Isolation Detachment Increased Irritability Lack of Productivity and poor performance What should you do when experiencing burnout? (MayoClinic.org/hbr.org) Prioritize yourself Seek support Practice mindfulness Do something that is fun and relaxing for you. Sleep! It’s so important mentally and physically. Take a step back… Reassess. 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.
I came across this photo the other day. Take a look at it. This is a representation of how the pandemic has impacted children of all ages. Undoubtedly, this has affected their social, emotional, mental, and physical well-being. Looking at this photo, kindergartners, first graders, and second graders have never had a normal schooling experience. Current eighth graders, at the end of middle school, haven’t had a “normal” school year since the end of elementary school. Samantha Pearlman, LMSW, is a school based therapist with Youth in Need. In St Louis, she works in both an elementary and middle school in the Parkway School District. “The pandemic has significantly impacted children of all age groups. For example, younger children, like first graders, did not get the same socialization as they would have normally pre-pandemic. This has been very disruptive socially and emotionally.” Samantha works with her students individually and in groups, which include a mindfulness, leadership, and friendship group, with each group focusing on social skills, conflict resolution, and communication. One of her approaches in working with students? Samantha says that although it may seem silly, she plays a lot of games, “Games are not only fun, but they assist in bonding with peers and teach conflict resolution skills and teamwork. Her advice to parents: If you see that your child is struggling, don’t hesitate to reach out. School based counselors and/or resources outside of school are available. There’s no harm seeking out support. 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.
Therapy has effectively helped millions of people. What, specifically, can therapy do for you? Retrieved from Healthline.com & Coe College 1.) Help improve communication skills 2.) Help you feel empowered 3.) Empower you to develop fresh insights about your life 4.) Learn how to make healthier choices 5.) Develop coping strategies to manage distress 6.) Recognition of distorted thinking 7.) Greater sense of self and purpose 8.) Increased confidence and decision-making skills 9.) Relief from depression, anxiety or other mental health conditions From Mindset First – Mental Health & Performance Inc: 10.) “They Care. Taking the step to visit a Counselor is an act of bravery. It can be difficult to talk to strangers about your burdens and struggles, especially if you feel as though they are unimportant in the larger scheme of life. Counselors are here to help you in any way you need and, more importantly, they care deeply about helping you improve yourself.” It is a strength and sign of resilience to acknowledge anything that may be interfering with our happiness. We are here to help! 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.
Brief Overview: Anxiety can be thought of as, “A sense of uneasiness, nervousness, worry, fear, or dread of what’s about to happen or what might happen” (KidsHealth.org). Experiencing anxiety before and/or during a stressful event is normal – so many do. Symptoms (Mayo Clinic): Feeling nervous, restless or tense Having an increased heart rate Breathing rapidly (hyperventilation) Sweating Trembling Feeling weak or tired Trouble concentrating or thinking about anything other than the present worry Having trouble sleeping Interventions: MindWellNYC.com lists 15 effective strategies to get your anxiety under control! See below. Deep Breathing Progressive Muscle Relaxation Exercise Get Organized Self-Care Acceptance Mindfulness Journaling Positive Affirmations Do Something Fun Get Out In Nature Break Out of Isolation Face Your Fears Challenge Your Thinking See a Therapist *If your feelings of worry become excessive and persist, read the below from the Mayo Clinic: See a doctor/mental health professional if: You feel like you’re worrying too much and it’s interfering with your work, relationships or other parts of your life Your fear, worry or anxiety is upsetting to you and difficult to control You feel depressed, have trouble with alcohol or drug use, or have other mental health concerns along with anxiety You think your anxiety could be linked to a physical health problem You have suicidal thoughts or behaviors — if this is the case, seek emergency treatment immediately 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.
To begin, it is important to know that anger is normal, and for the most part, healthy. The point of this article is to assist you when your anger may be getting to a point where it’s out of control, which can lead to a plethora of issues personally and professionally. Causes of Anger (Healthline.com): Stress Family Problems Financial Issues *Some anger is not necessarily caused by one of the factors listed above, but because of an underlying mental health disorder like; Depression, OCD, Abuse of Substances, ADHD, Oppositional Defiant Disorder, Bipolar Disorder, Grief, amongst others. Signs/Symptoms & Risks with Suppressing Anger (Healthline.com & WebMD.com): Signs: If you’re feeling angry often, if your anger is feeling out of control, of if your anger is hurting others. Physical Symptoms: Increase in blood pressure, heart rate, and muscle tension. Emotional Symptoms: Irritability, anxiety, rage, feeling overwhelmed, and guilt. Risks: High blood pressure, heart problems, headaches, skin disorders, and digestive issues. Interventions (MayoClinic.org): Think before you speak Express your anger through effective, calm communication (like ‘I’ statements) Exercise Brainstorm Solutions Utilize humor Work on relaxation skills (mindfulness/journal/deep breathing) *Additionally, “Research shows that therapy, in the long term, may result in positive changes in the brain. Therapy is considered an important part of an anger treatment plan. The overall goal of therapy is to help you learn strategies to help change your behaviors toward your triggers and manage anger in better ways when it comes up.” (Healthline.com) 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.
7 Summit Pathways says, “Your mental health – your psychological, emotional, and social well-being – impacts every area of your life. Having positive mental health allows you to effectively deal with the daily stressors of life, communicate well with others, make healthy decisions and live life to the fullest.” Every day, it is important that we continue to work on our mental health! Check out some of the great mental health-oriented apps below: Daylio Journal – Self-Care Bullet Diary & Goals “Daylio is a very versatile app, and you can turn it in whatever you need to track. Your fitness goal pal. Your mental health coach. Your food log. Your gratitude diary. Mood tracker. Exercise, meditate, eat, and be grateful. Take care of your mental, emotional, and physical health.” The Mindfulness App – Enjoy a more restful sleep, sleep less, and reduce your anxiety This app has over 300 guided meditations and guides & it looks to improve inner-wellbeing! The Tapping Solution – Relax, Stress Less, Sleep Well “Tapping, also known as EFT (Emotional Freedom Technique), is a powerful stress relief technique. Tapping is based on the combined principles of ancient Chinese acupressure and modern psychology,” and, “After 540,000 plays of our ‘Releasing Anxiety’ Tapping meditation the average reported reduction of anxiety was 41% in just 9 minutes.” (TheTappingSolution.com) I am – Daily Affirmations – Manifest Motivation Reminders Changing our negative thoughts and negative thought patterns is vital when looking to improve our mental health. Daily affirmations are incredibly beneficial and can assist in rewiring our brain. 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.
