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.
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.
St. Louis therapy practice Dr. Lena Pearlman & Associates (www.STLmentalhealth.com) has 10 things you can do to be more mentally and physically healthy. 1). Get a good night sleep. 2). Pursue a passion or interest. 3). Have a belly laugh at least a few times a day. 4). Help a charity or do something to better your community. 5). Eat fresh and healthy foods. 6). Set goals and challenge yourself. 7). Try to live in the now. 8). Walk, jog, run or do anything that gets you out of your seat. 9). Let go of grudges or other items that make you angry or stressed. 10). Listen to music, read a book and write (anything). Dr. Lena Pearlman & Associates is a therapy practice in St. Louis, MO that provides individual, couples and family therapy and counseling. The practice specializes in depression, anxiety, stress management, relationships and other mental health related issues. The practice is located in Creve Coeur, Missouri and online at www.STLmentalhealth.com.
St Louis therapy practice, Dr. Lena Pearlman & Associates, is offering training sessions this Spring and Summer for educators and parents. More information will be posted when available to www.stlmentalhealth.com. The topics include – child trauma, stress management, school anxiety, oppositional and defiant behaviors, and other mental illness related topics. Dr. Lena Pearlman & Associates provides therapy and counseling services to individuals, couples and families. Specializing in depression, anxiety, stress management, relationships and other mental health issues. The practice is located at 655 Craig Road, Suite 300, Creve Coeur, MO 63141.
St. Louis therapist – Dr. Lena Pearlman is now listed at AllTherapist.com
St. Louis Therapy Practice Working to Help Teens with Depression, Anxiety and Stress Dr. Lena Pearlman & Associates (www.STLmentalhealth.com) created a promo video on youtube to help catch the attention of teens who are dealing with depression, anxiety and stress. The practice hopes that the teens and their parents contact a mental health therapy or counseling facility to receive services to avoid the potential negative impacts of mental health related issues. The video is available below or at: https://www.youtube.com/watch?v=zNILAUUk95Q Dr. Lena Pearlman & Associates is a mental health therapy practice in St. Louis, Missouri. The team of five therapists works with individuals of all ages, couples and families. They specialize in depression, anxiety, stress management, relationships, and other mental health related issues. https://www.youtube.com/watch?v=zNILAUUk95Q
