You may be asking… What does sleep have to do with mental health? Well, thank you for asking! Sleep and mental health are, in fact, intertwined. The Mental Health Foundation says, “We spend about a third of our lives asleep. Sleep is essential – It is as important to our bodies as eating, drinking and breathing, and is vital for maintaining good mental and physical health. Sleeping helps us to recover from mental as well as physical exertion”. SuicideLine Victoria lists a few mental health benefits that getting a good night sleep can provide; sharpens your attention, improves memory, and lowers stress. A few benefits of sleep beyond just mental health (sclhealth.org) include; boosting your immune system, preventing weight gain, and it can strengthen your heart. To show how connected both mental health and sleep are, Harvard writes, “Sleep problems are particularly common in patients with anxiety, depression, bipolar disorder, and attention deficit hyperactivity disorder (ADHD)”. Mind.org explains that if you’re having trouble sleeping at night, you might; “Be more likely to feel anxious, depressed or suicidal, be more likely to have psychotic episodes (poor sleep can trigger mania, psychosis or paranoia, or make existing symptoms worse), feel lonely or isolated, struggle to concentrate, feel irritable or not have energy to do things, as well as have problems with day to day life.” The Sleep Foundation says, “Sufficient sleep, especially REM sleep, facilitates the brain’s processing of emotional information. During sleep, the brain works to evaluate and remember thoughts and memories, and it appears that a lack of sleep is especially harmful to the consolidation of positive emotional content. This can influence mood and emotional reactivity and is tied to mental health disorders and their severity, including the risk of suicidal ideas or behaviors.” Hopefully, all of the evidence listed above has shown you just how vital good sleep is. To improve your sleep, The Mayo Clinic recommends that you: -Stick to a sleep schedule -Pay attention to what you eat and drink -Create a restful and calming environment -Limit naps during day -Get physical activity during day -Manage worries 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.
The CDC describes mental health as, “Our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make healthy choices. Mental health is important at every stage of life, from childhood and adolescence through adulthood”. The World Health Organization says, “Mental health is a state of well-being in which an individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively, and is able to make a contribution to his or her community.” Defining Mental Disorders (Medlineplus.gov): “Mental disorders are serious conditions which can affect your thinking, mood, and behavior. They may be occasional or long-lasting. They can affect your ability to relate to others and function each day. Mental disorders are common; more than half of all Americans will be diagnosed with one at some time in their life.” Warning Signs (MentalHealth.gov) Eating or sleeping too much or too little Pulling away from people and usual activities Having low or no energy Feeling numb or like nothing matters Having unexplained aches and pains Feeling helpless or hopeless Smoking, drinking, or using drugs more than usual Feeling unusually confused, forgetful, on edge, angry, upset, worried, or scared Yelling or fighting with family and friends Experiencing severe mood swings that cause problems in relationships Having persistent thoughts and memories you can’t get out of your head Hearing voices or believing things that are not true Thinking of harming yourself or others Inability to perform daily tasks like taking care of your kids or getting to work or school Treatments (MedicalNewsToday.com): Therapy – give people understanding of their mental illness and provide tools to living with it. Medication Self-help (balanced diet/mindfulness/support network) You’re Not Alone (Psychiatry.org) Nearly one in five (19 percent) U.S. adults experience some form of mental illness One in 24 (4.1 percent) has a serious mental illness One in 12 (8.5 percent) has a diagnosable substance use disorder Always remember… “Mental illness is nothing to be ashamed of. It is a medical problem, just like heart disease or diabetes.” 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.
Experiencing test anxiety? You’re not alone! Before delving into some tips, let us define test anxiety: “Test anxiety is a feeling of agitation and distress associated with test taking, which impacts your ability to study or perform on the test. Some anxiety is natural and helps to keep you mentally and physically alert, but too much may cause physical distress, emotional upset, and concentration difficulties” (UC Davis). With the right strategies, you can greatly reduce your anxiety going into an exam. Dr. Lena Pearlman, LCSW, offers some effective tips below: Practice deep breathing Meditate Positive affirmations – internal dialogue is important. Speak with a therapist Build test taking skills to increase confidence Don’t over or under study On the day before the test, do things that bring you joy Make sure you get enough sleep and rest Maintain a balanced lifestyle – balancing personal activities with studying Exercise – exercising is beneficial for your physical and mental health Nutrition is vital! 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.
2022 is right around the corner! Below, find ten tips on how to start your New Year off right — from Dr. Lena Pearlman, LCSW. 1.) Prioritize Yourself (put your mask on first) 2.) Find something to be grateful for every day. 3.) Take mindful breaths (one minute equals seven full breaths – do this once per hour). You can spare one minute every hour, can’t you? 4.) Sleep! 5.) Nutrition. Your gut health and mental health are connected. What you put in your mouth impacts your brain. 6.) Self validation. We cannot rely on others for how we feel about ourselves. Internal dialogue matters. What you say to yourself matters. Be kind to yourself. 7.) De-clutter your mind and environment. Keep what matters. 8.) Get an annual physical and mental check-ups. For females, get your OB-GYN and mammogram appointments on the books. See your dentist. See your eye doctor. 9.) Limit screen time. Set boundaries for yourself. 10.) Stay connected to the people that bring you joy and lift you up. 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.
Before listing some coping strategies for Obsessive-Compulsive Disorder, I think it’s important to go into a little bit more depth about what OCD is, as well as provide you with some data. The Anxiety & Depression Association of America (ADAA) says, “OCD affects 2.2 million adults, or 1.0% of the U.S. population”. According to BeyondOCD.org, 1 in 40 adults have OCD, and 1 in 100 children have OCD. BeyondOCD.org continues by defining the condition, “OCD is characterized by obsessions and compulsions that take up at least an hour a day – but usually longer – and cause significant distress,” and, “Individuals who have OCD feel compelled to perform repetitive actions called compulsions, or rituals, in an attempt to relieve the distress caused by the obsessions.” Below, find five coping strategies for OCD: Practice Deep Breathing. Breathe in (through the nose) for a count of eight seconds, and out (through the mouth) for a count of five seconds. Utilize your rational brain by choosing five random numbers, saying them in your head or out loud. Do this & make sure you’re deep breathing, too. Repeat these numbers for three rotations, or until calm. Do something physical, such as running, doing jumping jacks, or hitting a punching bag. Journaling can be helpful, because when you get thoughts on paper/organize them, they are not bouncing around in your brain as much. Work to distance/distract yourself from those unwanted, exhausting thoughts by doing something you enjoy. Watch TV, do some yoga, or read a book! I do hope you find that these coping strategies work well for you! Lastly, the University of Florida Department of Psychiatry says, “Behavior therapy helps people learn to change their thoughts and feelings by first changing their behavior. Behavior therapy for OCD involves exposure and response prevention (E/RP)”. I would encourage you to consider looking into therapy and/or medication to supplement the coping strategies listed above. Please, please do not suffer in silence. 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.
“You are not alone,” says Dr. Lena Pearlman, LCSW, the clinical director at Dr. Lena Pearlman & Associates, a mental health therapy practice in Creve Coeur, Missouri. It is important to remind yourself of the message above: You are not alone. The Cleveland Clinic says, “As many as 50 to 75% of new mothers experience a shift in their emotions called the ‘baby blues’ after delivery. Up to 15% of these women will develop a more severe and longer-lasting depression, called postpartum depression, after delivery”. WebMD states that Postpartum Depression (PPD) is a culmination of emotional, behavioral, and physical changes following the birth of the child, beginning within 4 weeks following the delivery. Symptoms of Baby Blues (retrieved from MayoClinic): Mood swings Sadness Feeling overwhelmed Difficulty sleeping Irritability Symptoms of PPD (retrieved from MayoClinic): Depressed mood/severe mood swings Excessive crying Difficulty bonding with child Withdrawing from family/friends Overwhelming fatigue Thoughts of harming yourself or your baby Risk factors for PPD (retrieved from MayoClinic): If you have bipolar disorder If you have had postpartum after a previous pregnancy Having a weak support system Financial issues If the pregnancy was unplanned or unwanted PPD can last for quite some time if it goes untreated. When thinking about treatment, Dr. Lena Pearlman says: Cognitive Behavioral Therapy can be a very effective treatment for those experiencing PPD. I encourage a significant amount of self-care (good nutrition, quality sleep, finding ways to relax). It’s recommended that those experiencing PPD join a support group because, again, they are certainly not alone. I encourage those with PPD to allow themselves the opportunity to go outside, sleep, meditate, and do what feels good. It’s important to talk with people they trust – family and social support can be immensely beneficial. People experiencing PPD tend to struggle with feeling bad, and that shame and guilt is very difficult to carry around. It’s not their fault. This is where we can help. Additionally, I have them consult with their physician about medications. It is important to note that it is safe to take medications while breastfeeding as long as they have consulted with their doctor. Drew Barrymore said: “I didn’t have postpartum the first time so I didn’t understand it, because I was like, ‘I feel great!’ The second time, I was like, ‘Oh, whoa, I see what people talk about now. I understand.’ It’s a different type of overwhelming with the second. I really got under the cloud”. Dr. Pearlman said, “PPD doesn’t discriminate. It doesn’t matter your age, income, or how many kids you have had, even if you never experienced PPD prior. PPD does not discriminate.” You are not alone. 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.
A psychiatrist is a medical doctor who did special training in psychiatric diseases and medications. A psychiatrist will meet with a patient between every three weeks and three months to ensure the medications prescribed are working – as well as addressing any negative symptoms and/or side effects. How to talk with your psychiatrist… Go in with questions. Ask about medications. What are they? What are they for? Ask about your diagnosis. Be honest. The psychiatrist cannot help you if you’re not honest. Do not be afraid to call the psychiatrist if you’re experiencing an acute event. What else should you know? Usually, there is a wait list. Appointments aren’t very long. For the first appointment, it may last an hour. For the remainder of appointments, they may last 10-15 minutes. Most psychiatrists are not therapists. Finding a psychiatrist… Speak with your physician. psychologytoday.com goodtherapy.org
In early 2020, Dr. Lena Pearlman, LCSW, came out with “Stay Here: Your Personal Journal To Staying Present, Mindful & Grateful Every Day”. The journal is a culmination of the homework and overall process she has had with her patients in the therapeutic journey. Practicing mindfulness is essential, so I asked Lena about ways in which she practices mindfulness. A few years ago, I pulled out of my garage and started driving to work. I was about 1/2 way there, and I said to myself, “I don’t think I closed the garage”. This wave of panic rushed through me. I immediately turned the car around and raced home. The garage was closed. In that moment, I realized that I was not practicing mindfulness. I was far from present… So much so that I didn’t even remember clicking the garage button. Where was I? The answer: I was thinking about work when I wasn’t even at work. A big lesson was learned. I committed myself to putting my car in park after I got out of the garage and purposely, consciously, pushed the garage button and watched the garage close. I have now done this for the past several years. It has made it so that I don’t have to worry about remembering, because I’m present and in the moment. My advice to you: I recommend that you consciously look for things that you’re not being mindful about and change the behavior. Become present. 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.
Covid-19, undoubtedly, has had a significant impact on mental health spanning across all demographics. It has been the focus of headlines, especially within the past few days, after the U.S. Surgeon General spoke just to the concerning extent and severity the pandemic has had on young people. Dr. Bryan Pearlman, EdD, LMSW is a Life Change Specialist, Mental Performance Coach, Educator, Mediator & Author. Daily, Bryan works with children, teens, adults, couples, and families to progress in their day-to-day lives, school, careers, and relationships with a focus on achieving balance. Dr. Pearlman spoke about the impact of Covid-19 on mental health and coping strategies, as well as some of the signs of anxiety and depression in kids and teens. “At our practice, the pandemic is something that’s brought up quite frequently,” Dr. Pearlman says. “The impact on everybody in society has been profound. We see a lot in increased anxiety, increased depression, and just the re-traumatization.” As Dr. Pearlman said, there has been an increase in anxiety and depression. During a pandemic, the symptoms have been exacerbated. How do you know if your child or student is experiencing anxiety and/or depression? “There are definitely signs of anxiety and depression in kids, teens, and adolescence to look out for. I think the important thing is to just look at and pay attention to changes, like appearance, for example. If your child is normally very talkative and that changes, or if your child is starting to isolate, or if they’re normally very social and they have lots of activities to do with others and are choosing not to do that, whether it’s anxiety, depression, or something else, it seems like that would be a great opportunity for a conversation with them.” He emphasizes that the conversation doesn’t need to be a huge deal… You just want to show that you’re paying attention, that you’re there for them and just being supportive. It could be as simple as, “Hey, I’ve noticed that you’re spending a lot more time at home,” or, “I’ve noticed that you’re a lot quieter than you usually are. I’m here for you, I care about you. How can I help? What do you need? Let’s just talk”. Additionally, Dr. Pearlman encourages parents to ask their child at the end of the day about their mood, like having the child assign a mood rating for the day, as he says that it can be quite telling, too.” Dr. Pearlman offers more signs that a child may be experiencing anxiety, depression, or some other mental health concern, such as changes in sleep routine, appetite, or that the child is not as active as they usually are. He mentions that when he works with clients at the practice (Dr. Lena Pearlman & Associates), he always asks about how the individuals sleep is, as well as how their appetite and exercise has been. Looking at coping strategies and effective techniques, Dr. Pearlman says, “As we work with clients, we focus a lot on putting our efforts towards what we can control. We work with our clients on not spending as much time on things out of our control, because we can spend a lot of energy, become really stressed and anxious worrying and putting forth all of that effort, when in reality, it isn’t going to change anything.” He continues by talking about an intervention he often uses with clients: “We all have a journal. We all have a to-do list. I encourage something called the ‘to-don’t list’. Every week, I encourage clients to come up with something that we want to remind ourselves not to do. For example, maybe one of the to-don’t items would be to not worry about things that are out of our control,” he says. “When working with people in the practice, we definitely meet the client where they are. We talk about us not having all the answers and being okay with not having all the answers. We work towards doing things that can keep us safe, happy, healthy, and just continuing to move forward one step at a time… Eventually, we also know that the pandemic, or whatever situation we are dealing with is just temporary. Helping our clients understand that there is light at the end of the tunnel is vital.” 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. Find Dr. Bryan Pearlman on Twitter at: @DrP_Principal.
Nora Roberts said, “Nothing ever seems too bad, too hard, or too sad when you’ve got a Christmas tree in the living room”. Undoubtedly, when the tree lights up, so do the faces of those that stand around it. I don’t know about you, but my favorite part are the gifts that sit underneath! Looking through the lens of mental health, what are some gifts to get your loved ones? Dr. Lena Pearlman, a Licensed Clinical Social Worker and the Clinical Director at Dr. Lena Pearlman & Associates, shared a few great gift ideas! Lena’s Recommended Gifts: Weighted Blanket Weighted Blankets are beneficial for numerous reasons. They stimulate Serotonin, which is our mood stabilizer. Additionally, they can reduce stress and improve sleep. Fidget Toys Fidget Toys can be helpful for those with anxiety. Additionally, for those of us who have experienced feelings of restlessness, fidget toys can provide a very effective outlet for that. Massage Massages can lower anxiety and stress. Bubble Bath Following-up on the previous gift, Lena recommends a space to treat yourself. For example, taking a bubble bath or just doing something relaxing to take care of oneself. Journal Journaling is incredibly important for a plethora of reasons. Lena, in early 2020, came out with “Stay Here: Your Personal Journal To Staying Present, Mindful & Grateful Every Day”. This journal is a culmination of many aspects of the homework and process she has had with her patients in the therapeutic journey. Journaling can improve an individuals’ mood, as well as control symptoms. Ticket To Sporting Event/Concert Lena recommends giving a loved one a ticket to a sporting event or concert – attending an event that can bring excitement and joy. Especially, doing something that an individual doesn’t do too often. Lavender Oil Lavender Oil can alleviate stress, anxiety and promote sleep. Merry Christmas & Happy New Year! — 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. Follow Dr. Lena Pearlman on Twitter at https://twitter.com/drlenapearlman.
