“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
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.
Dr. Lena Pearlman holds a Masters of Social Work (MSW) as well as a Doctorate degree in Holistic Natural Health. She is a Licensed Clinical Social Worker in the State of Missouri. Lena has been a practicing social worker for 20 years. In addition to working privately, Lena has worked with children and adults in various settings including in-patient and out-patient hospitals, sub-acute rehabilitation centers, forensic treatment centers, and is considered an expert witness within the legal system. She has had extensive experience helping individuals cope with acute, terminal, and chronic medical problems. Dr. Pearlman is a member of the Missouri Society of Clinical Social Work, the Employee Assistance Professionals Association, and the National Organization of Forensic Social Workers. Dr. Pearlman is the author & creator of Stay Here: Your Personal Journal To Staying Present, Mindful & Grateful Every Day. As you can imagine, Dr. Lena Pearlman & Associates would not quite be the same without Dr. Lena Pearlman! In between sessions, I sat down with her to ask ten incredibly important questions 🙂 1.) If you could travel anywhere, where would you want to go? Why? I would say Russia because it’s where I’m from. I moved to the United States when I was 6, but I do still speak Russian fluently. 2.) What was your dream job as a kid? Definitely wanted to be an FBI agent. 3.) What is your favorite movie? Dirty Dancing! 4.) If you could have any superpower, what would it be? I would say the ability to heal. Second, the ability to fly. 5.) Favorite ice-cream flavor? Coffee. Vanilla is a close second. 6.) Favorite musician? Bryan Adams, 100%. 7.) Hidden talent? I can rock climb pretty well! Haven’t done it in a while, but it’s something I really enjoy doing. 8.) Favorite subject in school? Definitely not math. I’d say history. 9.) What TV show did you most recently binge-watch? Dexter. Absolutely love it, and I’m super excited that the show has been brought back. 10.) If you could compete in any Olympic sport, which sport would you compete in? Gymnastics. Most people don’t know, but I was a gymnast for nearly a decade. Follow Lena on Twitter @ drlenapearlman
CDC says that, “In 2019, 12 million American adults seriously thought about suicide, 3.5 million made a plan, and 1.4 million attempted suicide”. According to the American Psychiatric Association, suicide is, “The 10th leading cause of death in the United States and the second leading cause of death (after accidents) for people aged 10 to 34”. Additionally, they report that in 2019, 47K+ people died by suicide in the United States. In 2020, NPR went into depth about a study conducted by the CDC, reporting that in 2020, around 46K people died by suicide. Despite the pandemic leading to mass isolation, this means that there was a decline in suicide in 2020. Though there was a small decline in suicide, 46K people still died. One person dying by suicide is too much. This is a gargantuan issue. The American Psychiatric Association lists several risk factors, warning signs, and protective factors. Before listing these factors and signs, it is important to define these. Retrieved from The Suicide Prevention Resource Center “Risk factors are characteristics that make it more likely that an individual will consider, attempt or die by suicide. Warning signs indicate an immediate risk of suicide. Protective factors are characteristics that make it less likely that individuals will consider, attempt or die by suicide.” Retrieved from the American Psychiatric Association (Psychiatry.org) Risk Factors: Previous suicide attempt(s) A history of suicide in the family Substance misuse Mood disorders (depression, bipolar disorder) Access to lethal means (e.g., keeping firearms in the home) Losses and other events (for example, the breakup of a relationship or a death, academic failures, legal difficulties, financial difficulties, bullying) History of trauma or abuse Chronic physical illness, including chronic pain Exposure to the suicidal behavior of others Warning Signs: Often talking or writing about death, dying or suicide Making comments about being hopeless, helpless or worthless Expressions of having no reason for living; no sense of purpose in life; saying things like “It would be better if I wasn’t here” or “I want out.” Increased alcohol and/or drug misuse Withdrawal from friends, family and community Reckless behavior or more risky activities, seemingly without thinking Dramatic mood changes Talking about feeling trapped or being a burden to others Protective Factors: Contacts with providers (e.g., follow-up phone call from health care professional) Effective mental health care; easy access to a variety of clinical interventions Strong connections to individuals, family, community and social institutions Problem-solving and conflict resolution skills What can we do? First, don’t be afraid to have “the talk”. Asking someone if they are suicidal and having those thoughts does not plant those thoughts or harm them in any way. The National Alliance on Mental Illness (NAMI) has an incredibly insightful article on how to have the conversation: https://www.nami.org/Blogs/NAMI-Blog/September-2019/How-to-Ask-Someone-About-Suicide. The National Institute of Mental Health (NIH) talks about the 5 Action Steps for Helping Someone in Emotional Pain. Ask. See above paragraph. Keep Them Safe Be There Connect. Contact information for resources can be found at the end of this article. Keep in touch. Stay connected. Resources: National Suicide Prevention Lifeline: 1-800-273-TALK (1-800-273-8255) 24/7 Crisis Counselor – Text HOME to 741741 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.
Bradley.edu says, “Counseling has become such a common activity for couples that about 44 percent of couples who get married today go to marriage counseling before they even tie the knot”. In relationships, couples counseling has proven to be tremendously effective for many. Are you curious about couples counseling? Perhaps, even considering it? Keep on reading! GoodTherapy.org describes Couples Counseling as follows, “A form of therapy that supports people in intimate relationships,” and, “While the relationship itself is the focus in marital/relationship counseling, each partner is expected to pay attention to self-improvement and self-awareness.” (GoodTherapy.org) When To Consider Pursuing Couples Counseling Psychology Today & GoodTherapy.org lists: Trust has been broken. Power Struggles Substance Abuse Financial Issues Anger Infidelity Stress Increase in arguments. Poor communication. Something feels wrong, but not sure why. Wanting to share with partner but feels unable to share. A partner (or both) is dysfunctional during conflict. Couples has gone through something devastating. Emotional intimacy has been diminished. Approaches To Couples Counseling (From GoodTherapy.org) Imago Relationship Therapy Emotionally Focused Therapy (75% effective) Positive Psychology Narrative Therapy How Couples Counseling Works Above are some of the approaches utilized in couples counseling, but to simplify the goals and process, see below (From TalkSpace.com): “Helps people involved in a romantic relationship gain insight into their relationship, resolve conflict, and improve relationship satisfaction utilizing a variety of therapeutic interventions. Although the practice of behavioral couples therapy may vary depending on the therapist’s theoretical orientation, all couples therapy tends to involve the following general elements: (1) A focus on a specific problem (i.e. sexual difficulties, Internet addiction, intimacy, jealousy). (2) Active participation on the part of the therapist in treating the relationship itself, rather than each individual separately. (3) Solution-focused, change-oriented interventions early on in treatment. (4) A clear establishment of treatment objectives.” If you’ve read this article + done some of your own research and are interested in pursuing counseling with your partner, here are two key components that you should expect in the first session. (1) You will be answering questions from the therapist to gain insight and (2) setting goals for the course of therapy (RestorationsTherapy.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.
In countless ways, we are living in an ever-evolving society. Of course, there is much work to be done. One of the ways to continue on the path of an evolved society is by educating. So, today, we will look at several myths revolving around mental illness. NAMI (National Alliance on Mental Illness) & MentalHealth.gov list several myths: Having a mental illness means you are “crazy.” This is absolutely false. You are not crazy. In fact, “You are human and are susceptible to sickness and illness, the same as any other person.” (NAMI) Mental Health issues don’t impact me. This is very unlikely. Looking at the facts, MentalHealth.gov states that one in five adults in the U.S. experience a mental health issue, and one in ten young people have experienced a time of major depression. It is okay if you do experience a mental health issue – we are human and YOU are not alone. People with mental illness are violent. Undoubtedly, our country has had a surge in mass violence. However, of violent crimes, 5% are committed by those with serious mental illness. 5%… People with mental health needs, even those who are managing their mental illness, can’t tolerate the stress of a job. When those with mental illness receive treatment, which =’s productivity, lower absenteeism, and the list goes on. MentalHealth.gov says that employers report; good attendance, punctuality, good work, and job tenure. PTSD (Post-Traumatic Stress Disorder) is only a military man’s disease. So very incorrect. Anybody can have PTSD, “A rape or sexual assault victim, a domestic abuse victim, a survivor of a natural disaster, someone who’s suffered a loss or even a person who did not face any violence or physical threats themselves directly, but happened to witness someone else who did” (NAMI). Therapy and self-help are a waste of time. Why bother when you can just take a pill? This doesn’t get to the root of the issue. This is not an effective treatment. Therapy and self-help have proven incredibly beneficial, and it might work for you! Give it a shot. Psychiatric Medications are bad. Think about this as someone who takes medication for migraines. They take it to ease their pain and discomfort. They take it to be able to function at their best. Psychiatric medications are not bad… It is, for the most part, necessary. If you hear someone spewing these myths, please speak up. We initiate change by educating – one at a time.
MayoClinic.org defines Seasonal Affective Disorder (SAD) as, “A type of depression that’s related to changes in seasons,” and that, “SAD begins and ends at about the same times every year. If you’re like most people with SAD, your symptoms start in the fall and continue into the winter months, sapping your energy and making you feel moody. Less often, SAD causes depression in the spring or early summer.” (MayoClinic.org) According to Cleveland Clinic, SAD typically begins in young adulthood. 5% of adults in the U.S. experience SAD. Although it is not known why, it tends to impact women more than man. Specifically, 75% of those who get SAD are females. What causes seasonal affective disorder (SAD)? Biological Clock Change Chemical Imbalance Vitamin D Deficit Melatonin Boost Negative Thoughts What are some of the symptoms for SAD? Sadness Anxiety Fatigue Hopelessness or Worthlessness Losing interest in activities you tend to enjoy. Difficulty Concentrating Irritability Sleeping More It is important to mention the specific symptomology based on Winter-Onset & Summer-Onset SAD: Fall/Winter SAD Oversleeping Gain in weight Low energy Spring/Summer SAD Insomnia Lack of appetite Weight loss Anxiety There are multiple effective ways to treat SAD. The National Institute of Mental Health (nimh.nih.gov) goes into depth about the effectiveness of Light Therapy in treating SAD, “Since the 1980s, light therapy has been a mainstay for the treatment of SAD. It aims to expose people with SAD to a bright light every day to make up for the diminished natural sunshine in the darker months”. Additionally, the institute mentions other effective treatments, including: antidepressant medications, Vitamin D, and psychotherapy.
Depression does not define us. It is not who we are. Please know that if you are experiencing depression, you are far from alone. What should we do when we are feeling down? HelpGuide.org & Everyday Health list a great deal of helpful coping strategies to implement when experiencing depression. Frankly, many of these should be practiced in daily living to keep us healthy. Support System When depressed, it can be tempting to isolate ourselves. This is the exact opposite of what we should do. When down, be around those that uplift you. Don’t isolate from those that want to be there for you. Social Activities/Do Things That Make You Feel Good Staying in bed all day sometimes sounds really nice. Though it can be hard to get out of bed, try your best to do it. Go bowling or watch a movie. Be around friends, doing something you enjoy. Pet Ever thought about getting a companion? Taking care of a pet is not such a bad idea. In return, you’ll be taking care of yourself. Get Good Sleep, Eat Well, Relax, & Check/Manage Your Stress Make sure you get proper sleep. Try and not stress yourself out – take time to practice mindfulness, whether that’s walking outside, doing yoga, practicing deep breathing, or some other activity that allows you to be in the moment. Moving This is a continuation of some of the strategies above. Personally, I love walking outside and being in the sunlight, which boosts serotonin levels. Being active is super important! Challenge Negative Thinking Balance every negative thought with a positive thought. I struggle with catastrophizing – that scary all-or-nothing thinking. Try starting a journal! Therapy Millions of people pursue counseling, which, “Allows individuals to express and give voice to internal concerns, worries, and self-talk, without worry that they will walk out or leave them as a result. Taking part in counselling allows you to share your feelings, with someone properly trained and equipped to deal with it and help you.” (Source: www.truthcounsellingnewcastle.co.uk)
