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.
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.
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.
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.
