Managing Stress by Building A Resilience Mentality

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2020 has been an uncertain and stressful year. COVID-19, and its many consequential effects, have led to some very difficult moments. The loss of loved ones, livelihoods and freedoms that we take for granted have been difficult to bear. It has been painful to watch social events unfold and witness suffering on a seemingly endless news cycle. It is fair to say that 2020 has impacted us all in a variety of ways.

Many of us have had firsthand experience with anxiety and depression this year. Some have struggled with significant symptoms of mental distress for the first time ever. However, despite these stressors, there are reasons for optimism. And there are many ways to build a buffer of strength to help you cope with all that 2020 has brought us.

Looking At The Positive

While it may feel like the only impacts this year have been negative, adversity always brings out positive outcomes as well. Here are a few of the silver linings from this year.

Increasing Our Dedication to Physical Health

As we worried how each of us would fare against the virus, a renewed focus on the importance of overall health emerged. Out of that concern grew a determination to improve nutrition and fitness. Many learned the art of home cooking, or expanded their culinary skills as we refamiliarized ourselves with the simple pleasure of a family meal. The concept of nutrition as it relates to mental health is not new, and whether the goal is to learn a new hobby or improve overall health, this focus on well-being has proved to be vital in many ways.

Reinforcing our Bonds with Others

The need for social support was never more pronounced than when it became difficult or impossible to be with those we care about. Difficult times often bring people together, and not being able to gather and draw support from each other added anxiety. Yet, our ties with loved ones and friends became reinforced.

Under stay-at-home orders, parents and children discovered new interests and strengthened bonds. Social distancing, strict quarantines and overall caution demanded creative approaches to maintaining relationships. Many found new ways to stay emotionally close with those they care about, no matter how far away they were.

Adapting and overcoming this obstacle didn’t mean that we missed those in-person visits any less, but it did mean that we try to stay connected, and that is very beneficial to mental health.

Taking a Cue from Those with Mental Illness

Even as symptoms like depression and anxiety have widely increased this year, some people who were managing existing mental health conditions before the pandemic actually saw an improvement in symptoms. Drastic changes in routines due to quarantines meant that daily and often problematic stressors were suddenly reduced, as things like battling traffic, excessive demands on our time and competing obligations evaporated.

Those who saw improvements in symptoms certainly worried as much as everyone else, but may have found that they had more capacity to cope without the usual daily pressures weighing on them. Additionally, because these individuals were actively managing symptoms, they already had tools to help manage their anxiety. For those who didn’t have a mental health condition before the pandemic, there was something to learn from those who did, as they are well-practiced in how to cope and how to heal.

Talking About our Mental Health

It is still true that stressors weigh on us and that depression and anxiety are real concerns. However, the conversation around mental illness and symptoms of emotional distress is shifting. We have learned to talk more about the impact of stress and symptoms of mental illness. The phrase “it’s okay to not be okay” is now openly spoken.

These conversations are helping to create understanding and empathy while encouraging people to reach out for support. For example, Foundations Counseling has seen calls and emails increase dramatically since March as compared to the same time frame last year. This shows that people are beginning to feel less afraid of asking for help and support when they need it. Although we still have a long way to go, this represents a big step forward in reducing stigma, increasing awareness of the need for services and giving people the information and tools, they need to better support their mental health.

These silver linings are reason for hope. They do not diminish the anxiety and distress many have experienced this year, but they highlight the many ways we can increase tools for coping with stress and anxiety during worrying times.

Managing Stress By Building Resilience

Finding ways to take care of yourself, knowing when to reach out for support, and knowing where to find that support is critical to managing stress and building your resilience. Here are some suggestions that may be helpful.

Stay Connected. Connections with friends and family have helped boost us through the pandemic, and they continue to be important to mental well-being. Foster those relationships, whether face-to-face, on a video call or with a phone call. Staying connected to others improves our own capacity for compassion, with the benefit of mutual support.

Reframe your thoughts. Feeling a sense of control can often reduce worry and stress. One way to accomplish this is by reframing your thoughts in a positive way. Take a few deep breaths, think over the situation and how you feel, then challenge your thoughts in a way that focuses on the positive. Whether it’s counterproductive thoughts, or how stressors affect you, breaking the cycle of pessimism helps improve your outlook.

Avoid negativity. Limit your media exposure, or restrict it to positive and uplifting sources. The added tension from a constant cycle of bad news and negativity can prompt a sense of threat, leading to anxious feelings.

Express gratitude. Think of something different each day that you’re thankful for. Recognizing what you can appreciate is beneficial to stress management.

Take care of your health. Improving your physical health strengthens your mental health, and can start with a few small steps toward your goals.

Spend time on your interests. Make it a point to cultivate your interests and hobbies. Whether you enjoy games, creative pursuits or hands-on activities, even a few minutes dedicated to these can be restorative. If you’re not sure where to start, think of topics that you find interesting and then explore possibilities.

Make note of what helps and then build on it. Identify the positive methods that you already use to manage stress and anxietyAs an example, if your go-to coping tools are deep breathing and stretching, consider adding a brisk walk or trying yoga. These may help calm anxiety and offer further relief.

Ask for help when you need it. As you work on building resilience, don’t forget that you’re not alone. When the anxiety, sadness or other symptoms become overwhelming, it’s time to reach out for help.

Self-care strategies are important to overall mental health and can provide a greater sense of control anytime you feel anxious. 2020 has without question been a difficult and stressful year. It has also been an opportunity to learn how to cope and build resilience, a powerful buffer against stress and anxiety regardless of the challenges the year has brought us.

We are always here to help people residing in McKinney, Plano, Dallas, Denton, Allen, Garland, and the surrounding communities throughout Texas. If you believe that you need help in building mental health resilience and a formula to cope with stressors, please do not hesitate to reach out to our professional counselor team at Foundations Counseling.

How Eating Too Much is a Direct Connect to Stress and Depression

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Wondering why depression and overeating are connected?

Who hasn’t felt like a glutton after Thanksgiving dinner? You’ve just stuffed your stomach with turkey, mashed potatoes, and pumpkin pie galore. And the weeks following Thanksgiving aren’t much better.

Over the summer holidays and leading into the winter holiday season with colder weather, you’re faced with an abundant supply of cookies, goodies, heavier meals, eggnog, and alcohol.

Many people gain a couple of pounds over the holidays, but they’re nothing some exercise and a cleaned-up diet can’t undo. Others experience food in a much different way. Not only is their willpower tested by overwhelming amounts of delicious food, but they’re also coping with a roller coaster of emotions. For them, overeating isn’t just a one-day event.

Overeating is either a result of underlying depression or a precursor to it. Eating alone while watching TV, eating again while working remotely from the computer with food hidden off to the side of the desk, and eating just to eat.

In these cases, knowing about the relationship between depression and overeating is crucial to finding the right treatment.

What Is Binge Eating Disorder (BED)? 

In the U.S., about 3.5% of women and 2% of men suffer from binge eating disorder. It’s characterized by frequent episodes of excessive eating. More specifically, it’s defined by quickly consuming a large number of calories that would take most people two hours to finish. Binge eating can be diagnosed when at least three of these symptoms are present:

  • Having large amounts of food very quickly
  • Eating until you are uncomfortably full
  • Snacking throughout the entire day with a focus on junk foods
  • Continuously eating even after you feel full
  • Eating by yourself to hide the amount of food you’re consuming
  • Feeling disgusted, depressed, or guilty after overeating

The effects of Binge Eating Disorder can range from obesity to high cholesterol. In fact, two of every three people who have this condition are classified as obese.

Another glaring friend to binge eating disorder is depression.

Depression and Overeating: Which Comes First?

Depression can take hold in many forms. It can zap your energy, cause you to be irritable, and even alter your appetite. In some cases, depression significantly suppresses hunger. For other people, persistent sadness can induce binge eating.

One study found that a specific group of US Iraq and Afghanistan Veterans who expressed signs of depression and PTSD also showed a tendency to binge eat. The researchers concluded that the psychiatric conditions of this group led them to become overweight or obese.

But why?

People with depression seek different tactics to shake those feelings of sadness. To boost your mood, you start munching. When a couple of bites of food don’t suppress your feelings, you keep reaching for more with the hope that some amount will bring you satisfaction. Before you know it, you have overeaten. This same tendency can also be found in children who are experiencing changes in their environment whether it be the home or at school.

If your depression is not properly treated, these episodes can happen again and again.

On the other hand, it could be that an eating disorder develops first. As mentioned earlier, binge eating can result in depression because compulsively eating leads you to:

  • Feeling like you lack control
  • Guilty or regretful for eating too much at once
  • Feeling disgusted with yourself

These feelings, along with emotional detachment or numbness, are what defines depressive overeating.

Another potential reason for depressive eating is the type of food you might eat during a binge eating episode. If comfort food is your go-to, you could be adding fuel to the fire. For example, a diet high in saturated fat and refined sugar reduces brain-derived neurotrophic factor.

That’s associated with memory and your ability to learn new things. Decreased BDNF may be a pathogenic factor involved not only in dementia and depression but also in type 2 diabetes.

Eating high-sugar foods can also mute your hunger signals. When your body can’t tell if it’s full or not, you’re likely to continue eating well past your stomach’s limit.

The Health Risks of Depressive Overeating

In addition to depression, there are a few serious health risks that come from binge eating. Some of these can be life-threatening if they’re not addressed.

1.  Weight Gain or Obesity

Two-thirds of people with binge eating disorder are obese. Eating too much food in a short period is a surefire way to gain weight, especially if moderate exercise is not part of your regular routine.

2.  Heart Disease

Heart disease often comes along with obesity. Extra weight on your body makes it more difficult for your heart to pump blood. Combine that with excessive visceral fat (belly fat), and you significantly increase your risk of heart attack and stroke. The nutritional value of the food you overeat can contribute to high cholesterol or high blood pressure as well.

3.  Type 2 Diabetes

As with heart disease, the type of food you eat can raise your risk of type 2 diabetes. If your binge eating episodes feature more sweet things than celery sticks, you’re spiking your blood sugar levels and teaching your body to become resistant to insulin.

4. Unchecked Stress


Chronic stress can increase appetite and causes you to crave high-fat, sugary foods. Left to build up, you may not only eat too much, but face other health concerns, from headaches to poor sleep and more. Employing stress management strategies supervised by a licensed counselor to keep your tension and your overeating under control is the best possible option.

How to Treat Depressive Overeating

Depression and overeating can be treated as co-occurring disorders or by focusing on the underlying issue. If depression is causing you to binge eat, your depression should be treated first. If overeating continues after your depression is under control, then you may want to seek treatment for binge overeating disorder.

One of the most successful treatment for depression and overeating is Cognitive Behavioral Therapy.

Cognitive Behavioral Therapy

Cognitive-behavioral therapy can be helpful for both an eating disorder and depression. During your therapy sessions, you might discuss feelings about your body image, self-esteem, and perfectionism. Your licensed therapist will look for triggers that cause your depression and overeating, so they can teach you how to cope with them more effectively.

By improving your body image and self-esteem, you may feel relief from depression. As a result, your tendencies to binge eat may become less.

We are always here to help people residing in McKinney, Plano, Dallas, Denton, Allen, Garland, and the surrounding communities throughout Texas. If you believe that you are struggling with binge eating disorder brought on by depression and stress, or you know someone who may be experiencing these signs, we highly recommend that you reach out to our professional counselor team at Foundations Counseling.

10 Ways to Release Anger and Why Therapy Can Help

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Everyone is familiar with anger. We’ve all been there. You feel it building. It is slow at first, like a locomotive, then faster, then stronger. Now at full speed, it seems like it cannot be stopped. Like a destructive force, controlled by an out of this world energy, we act, speak, and think in a way that just doesn’t make sense or seems out of character. What was that? Why were we angry? What can we do about it?

What is Anger?

At its core, anger is simply an emotion. Anger is defined as a strong feeling of displeasure, annoyance, hostility, or antagonism. Anger can be considered a secondary emotion. It is the response to other emotions having been triggered first. Anger is the emotion needed to engage the “fight” in the Fight or Flight Response System. It is a protective force utilized when dealing with a real or perceived threat.

The expression of anger tends to be primarily behavioral. The source of anger tends to be primarily emotional. However, anger can be expressed in both overt and covert ways.

Not all who struggle with anger will act out in a visible manner. Not all will have a “quick temper” or be “hot headed” as we have come to label those who display anger. Some may be passive-aggressive. Some may bottle it up and let it build and then explode visibly. Others may turn their anger inward and become withdrawn, isolated, or even depressed.

Why Do We Get Angry?

We get angry about what is happening in the world around us. It is our internal response to external stressors. Common emotions known to trigger anger are anxiety, shame, sadness, fear, frustration, guilt, disappointment, worry, embarrassment, jealousy, and hurt. All of these emotions are experienced as negative and are perceived as threatening to our well-being.

Simplifying it and breaking it down to a purely primitive sense, we get angry because we feel a need to protect ourselves. For example, a young boy receives a bad grade in class (environmental stressor) and is feeling disappointed and embarrassed (internal trigger). He knows he will get into trouble at home (perceived threat). Later, when a classmate talks to him (also a perceived threat), he pushes him and yells “leave me alone.”

The boy’s disappointment triggered his anger and therefore an angry behavior.

What Do We Do?

Given that anger is displayed in many ways, some of which being aggressive and unsafe behaviors, always assess for safety risks first. If safety is a concern, it may be necessary to contact a cognitive therapist, immediately. Though it’s imperative to address the emotional triggers to truly work through anger, safety must be dealt with first.

Whether there is or isn’t a safety issue, take a break and walk away. No matter the situation or scenario, it’s always best to let cooler heads prevail.

Once everyone is calm, you can begin the discussion about emotional triggers and work on validation. It is imperative to validate the emotions driving the behavior. This is where true change is made. It is important to spend time listening and communicating, keeping in mind not to blame or shame those involved.

When demonstrating true understanding, it builds trust and respect and can impact the outcomes of future experiences with anger. If the trigger emotions and the associated anger are not validated, then the angry behaviors will not go away. In fact, if one were to focus only on the undesired behavior, it is very likely that the anger and behavior will get worse. Remember, thought behaviors create an observable issue, anger is an emotion. You must deal with the emotions.

The experience of anger often is an intense one for all parties involved. It is for this reason we continuously hear the phrase “anger problem.” If you feel that you or someone you love is experiencing anger so frequently and so intensely that it seems out of control, then it may be necessary to talk to a professional.

A therapist can help someone struggling with anger to learn to control their anger using behavioral strategies or emotional regulation strategies. Furthermore, through individual and/or group therapy, a therapist can help identify and work to resolve the root emotional causes that contribute to anger.

Though anger is a normal emotion, it can be a dangerous emotion. It is experienced in so many ways and for so many reasons. The problem lies in our outward expression, our inability to understand, and our focus on the behaviors. If true resolution is your goal, then you must know what’s hiding behind the anger.

The following 10 ways to release your anger may help you manage emotions better. Ideally, we highly encourage anyone dealing with anger issues to speak with a therapist first in order to identify triggers and develop a personalized, short and long-term program.

Take Deep Breaths

In the heat of the moment, it’s easy to overlook your breathing. But that kind of shallow breathing you do when you’re angry keeps you in flight-or-flight mode.To combat this, try taking slow, controlled breaths you inhale from your belly rather than your chest. This allows your body to instantly calm itself.

You can also keep this breathing exercise:

  • Find a chair or place where you can comfortably sit, allowing your neck and shoulders to fully relax.
  • Breathe deeply through your nose, and pay attention to your tummy rising.
  • Exhale through your mouth.
  • Try doing this exercise 3 times a day for 5 to 10 minutes or as needed.

Recite a Comforting Mantra

Repeating a calming phrase can make it easier to express difficult emotions, including anger and frustration. Try slowly repeating, “Take it easy,” or “Everything’s going to be okay,” the next time you’re feeling overwhelmed by a situation. You can do this out loud if you want, but you can also say it under your breath or in your head.You can also keep a list of phrases on your phone for a quick reminder before a stressful work presentation or challenging meeting.

Try Visualization

Finding your happy place in the midst of a flight delay or work setback can help you feel more relaxed in the moment. When wrestling with boiling tension, try painting a mental picture to calm your body and brain:

  • Think of a real or imaginary place that makes you feel happy, peaceful, and safe. This can be that camping trip to the mountains you took last year or an exotic beach you’d like to visit someday.
  • Focus on the sensory details by envisioning yourself there. What are the smells, sights, and sounds?
  • Be aware of your breathing and keep this image in your mind until you feel your anxiety start to lift.

Mindfully Move Your Body

Sometimes, sitting still can make you feel even more anxious or on edge. Mindfully moving your body with yoga and other calming exercises can release tension in your muscles. The next time you’re confronted by a stressful situation, try taking a walk or even doing some light dancing to keep your mind off the stress.

Check Your Perspective

Moments of high stress can warp your perception of reality, making you feel like the world is out to get you. The next time you feel anger bubbling up, try to check your perspective.Everyone has bad days from time to time, and tomorrow will be a fresh start.

Express Your Frustration

Angry outbursts won’t do you any favors, but that doesn’t mean you can’t vent your frustrations to a trusted friend or family member after a particularly bad day. Plus, allowing yourself space to express some of your anger prevents it from bubbling up inside. Speaking with a licensed therapist may also be the best release for expressing your emotions.

Defuse Anger with Humor

Finding the humor in a heated moment can help you keep a balanced perspective. This doesn’t mean you should simply laugh off your problems, but looking at them in a more lighthearted way can help.

The next time you feel your rage bubbling up, imagine how this scenario might look to an outsider? How might this be funny to them? By not taking yourself too seriously, you’ll have more chances to see how unimportant minor annoyances are in the big scheme of things.

Change Your Surroundings

Give yourself a break by taking some personal time from your immediate surroundings.If your home is cluttered and stressing you out, for example, take a drive or a long walk. You’ll likely find that you’re better equipped to sort through the mess when you return.

Recognize Triggers and Find Alternatives

If your daily routine turns you into ball of rage and frustration, try finding an alternative route or changing things up prior to getting to work. Got a loud neighbor who constantly has people over or plays music at the utmost volume? Look into some noise-cancelling headphones.

The idea is to pinpoint and understand the things that trigger your anger. Once you’re more aware of what they are, you can take steps to avoid falling prey to them.

If you aren’t sure where your anger is coming from, try to remind yourself to take a moment the next time you feel angry. Use this time to take stock of what happened in the moments leading up to your feelings of anger. Were you with a particular person? What were you doing? How were your feelings leading up to that moment? If you need help, contact a professional therapist to find the triggers with you and solve them together.

Focus on What You Appreciate

While dwelling on your day’s misfortunes can seem like the natural thing to do, it won’t help you in the short or long term. Instead, try refocusing on the things that went well. If you can’t find the silver lining in the day, you can also try thinking how things might’ve gone even worse.

Why Therapy Can Help

It’s totally normal and healthy to feel upset an angry from time to time. But if you can’t shake a bad mood or constantly feel overwhelmed by anger, it might be time to ask for help.

If your anger is impacting your relationships and well-being, talking with a qualified therapist can help you work through the sources of your anger and help you develop better coping tools.

We are always here to help the people residing in McKinney, Plano, Dallas, Denton, Allen, Garland, and the surrounding communities throughout Texas. If you believe that you are struggling with anger issues at this time, or you know someone who may be, we highly recommend that you reach out to our professional counselor team at Foundations Counseling.

Coping with Feelings of Isolation and Depression During Pregnancy

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We often hear talk of postpartum depression, or the baby blues, which occurs shortly after the birth of a baby, but we don’t hear as much about depression that occurs during pregnancy, called prenatal depression.

Today, if you are pregnant, you also might be worried about how to protect yourself and your baby during the outbreak of Coronavirus (COVID-19). So far, evidence suggests that pregnant woman are not at any greater risk of serious illness if they get COVID-19. Only a small number of pregnant women have had COVID-19, but based on the current findings, it appears that pregnant women are at no greater risk than the rest of the general population.

However, any respiratory illness, such as influenza, can cause serious complications, so it is advised that pregnant women take extra precautions in practicing good hygiene and physical distancing to reduce the risk of getting COVID-19.

In general, women are more at risk of depression while they are pregnant, and during the weeks and months after having a baby. During pregnancy, hormone changes can affect brain chemicals and cause depression and anxiety. Sometimes, pregnant women don’t even realize they are depressed.

Pregnant women may think they have symptoms of pregnancy or the “baby blues,” which many women experience right after birth. Coping with feelings of isolation and depression during pregnancy are something to be aware of and there is help by contacting a certified therapist to help in cope with your feelings.

5 Causes of Depression During Pregnancy

Potential triggers of prenatal depression include:

  1. Hormones: Research has shown that hormones affect the areas of our brains that control mood and the difference in hormonal levels during pregnancy may trigger depression in some women. However, while hormones are often blamed for many of the mood swings and other emotional and psychological happenings in pregnancy, they are usually only one part of the whole picture when it comes to pregnancy and depression.
  2. Stress and Uncertainty: Sometimes the stress of pregnancy brings on depressive symptoms, even when the pregnancy was planned. These feelings might intensify if your pregnancy is complicated or unplanned. If life itself is stressful, for instance, you have financial difficulties or relationship issues, this can also lead to depression. Other known stress-causing factors are sometimes brought on simply because of the changes that pregnancy potentially brings, like moving to a new house or apartment to increase space or to have a more baby-friendly environment. Sometimes this might mean career changes for one or both parents too.
  3. Abuse or Trauma: Having a history of trauma or abuse may trigger prenatal depression.
  4. Previous depression:If you have ever been diagnosed with depression before you became pregnant, your risk for depression during pregnancy is higher than for women who have never had depression.
  5. Family history: If depression runs in your family, you may be at a higher risk.

Risks of Untreated Depression During Pregnancy

Some of the risks of untreated depression during pregnancy include:

  • A negative impact on good prenatal care. This is especially true in the areas of nutrition, sleep habits, exercise, and following care instructions from your doctor. This can result in not gaining enough weight, missing doctor appointments, and difficulty sleeping, all of which are harmful to your baby.
  • A higher risk of substance abuse.This includes alcohol, drugs, and cigarette smoking.
  • Health problems for your baby. Low birth weight and/or premature birth are more of a risk for babies when depression is untreated. Babies who are born to mothers who are depressed also tend to be less active and more agitated.
  • Postpartum depression.Your risk of staying depressed after your baby is born increases, which makes it difficult to parent.

Potential Signs of Isolation and Depression

Many of the signs of isolation and depression mimic pregnancy symptoms. It can be hard to determine what is normal fatigue in pregnancy and what is actually depression, which can lead to an under-reporting of the problem. There is also a tendency to ignore depression in pregnancy simply because this is supposed to be a happy time in life. Symptoms of depression include:

  • Problems concentrating
  • Sleeping too much or too little
  • Fatigue
  • Changes in eating habits
  • Feeling anxious
  • Irritability
  • Feeling blue
  • Feeling guilty, overwhelmed, or worthless
  • Isolating yourself from others
  • Feeling detached from your baby
  • Having recurrent headaches and stomachaches
  • Crying more than usual

If you have these signs, especially if they have been going on for 2 weeks or more, call your licensed therapist right away. It’s important for both you and your baby’s health that you get treatment and have the ability to express your feelings throughout the pregnancy, and afterwards.

Treatment

Treatment during pregnancy involves several avenues, including:

  • Support network: Developing your support network is extremely valuable. Being surrounded by supportive individuals that you know can be beneficial, particularly if they have experienced the same feelings. This can include joining an online or community support group as well. Please talk to your therapists about a potential support group.
  • Counseling: Talking to a professional counselor or therapist can also be very beneficial, particularly since there are major changes going on during pregnancy.
  • Medication: Antidepressants can also be used during pregnancy under the care of a therapist who has experience with using antidepressants and other medications during the course of pregnancy and breastfeeding. Again, first speak with your therapist about the use of antidepressants.

Getting the Right Type of Help with a Certified Counselor

The key to preventing the problems that stem from feelings of isolation and depression in pregnancy is getting the support and help you need as soon as you realize that you are experiencing it. With many pregnant women having depressive symptoms, it’s important to recognize that you’re not alone, and that help is available.

Talking to a therapist is definitely the best gift you can give yourself and your growing baby.

We are always here to help the people residing in McKinney, Plano, Dallas, Denton, Allen, Garland, and the surrounding communities throughout Texas. If you believe that you are struggling with isolation and depression during your pregnancy, or you know someone who may be, we highly recommend that you reach out to our professional counselor team at Foundations Counseling.