Aug 04
2

7 Ways to Improve Your Mental Health During COVID-19

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The devastating physical effects of COVID-19 are obvious including job security, uncertainty in general, business closures, and much more. But have you considered the toll it takes on your mental health?

With stay-at-home orders, unemployment, and concerns about infection, is it any wonder that so many Americans have more depression and anxiety during this challenging time?

This period of heightened stress can dramatically affect your mental health. Thankfully, with technology such as Telehealth, you can stay in touch with your mental health counselors at all times and seek their advice and guidance.

Why Is Mental Health Important?

Mental health is important because it can affect every aspect of your life. This includes your job, your marriage, your relationship with your family and your general well-being. When you’re experiencing mental health issues, it may seem impossible to complete even basic work assignments or care for children.

Mental health can also impact your physical health. For example, chronic anxiety and stress can have a negative effect on your heart, particularly if you already have an illness like high blood pressure.

While everyone has periods of depression or anxiety, when these escalate to the point that it is difficult to function in day-to-day life, it is time to get help from a qualified mental health counselor.

How to Improve Your Mental Health

If you show signs of clinical depression or other mental health conditions you should schedule an appointment with a mental health professional to get the help you need.

Remember, if it is not possible to meet in person, Foundations Counseling also offers video meetings and treatment through telehealth.

Given the challenging times, we have outlined seven ways you can help improve your mental health during the coronavirus uncertainties.

7 Ways to Improve Your Mental Health During COVID-19

 

1. Limit the Amount of News You Watch

Of course, it’s important to stay informed, but sometimes the constant streaming news stories can be too much. After a while, they can be extremely upsetting, and watching the 24-hour news cycle can create a lot of anxiety.

Instead, schedule time to watch something fun. Maybe there’s a movie you’ve always wanted to see on Netflix. Maybe you want to revisit a funny movie or play board games.

The important thing is to make sure you don’t suffer from information overload. Give your mind a break and let it have a chance to “have fun” through more uplifting entertainment.

2. Take Care of Yourself Physically

Physical and mental health are closely intertwined. To help protect your mental health you should also safeguard your physical health. This includes:

  • Avoiding junk food
  • Eating healthy meals
  • Getting enough sleep
  • Exercising regularly
  • Avoiding excessive alcohol use
  • Taking medication as prescribed

3. Talk to Other People

Social distancing has transformed your social life, but that doesn’t mean you can’t stay in touch with those important to you. Phone calls help, but sometimes you need to see a face. Utilize video chat programs such as What’s App, Skype and Zoom to keep the lines of communication open.

You may find it therapeutic to reconnect with old friends or relatives you may have lost touch with through the years.

4. Be Sure to Do What You Enjoy

Sometimes the anxiety of the unknown makes it easy to forget the things you love to do. Make a list and plan to participate in as many as possible.

Granted, you may need to adjust based upon current guidelines. For example, if you enjoy basketball with friends, you won’t be able to participate in this activity. However, perhaps you can join those same friends for a walk in the park.

Remember that there are often creative ways to still participate in the things you love. Here’s another example: If you enjoy meeting with your book club, organize a meeting through Zoom or another conferencing program.

5. Practice Meditation

Studies have shown that meditation relaxes both your body and mind. All you need is a quiet location, a comfortable position and an open mind. How does meditation help? Studies show that meditation:

  • Can help relieve stress
  • Gives you tools to manage stress
  • Reduces negative emotions or attitudes
  • Nourishes creativity
  • Helps you be more patient
  • Allows you to clearly focus on the present

Long-term research is still ongoing to see if meditation is a great complement to traditional treatment. Talk to your licensed counselor about whether or not this would be a good activity for you.

6. Use Social Media Carefully

Of course, what better way to stay in touch with people than through Facebook or Instagram? There are several great benefits of social media, but it also has some drawbacks.

Many well-meaning friends may spread information that is false or misleading. Just because you saw it on social media doesn’t mean it’s true.The last thing you need is stress caused by questionable information.

7. Talk to a Licensed Counselor

There are many qualified mental health counselors available to help you at Foundations Counseling. If you or we are unable for a visit in person during COVID-19, we also offer virtual appointments.

Remember that not everyone responds to stress in the same manner.This is why it will help to make a list of things you’d like to talk to the counselor about. This includes worries about yourself or others.

Foundations Counseling is Here for You

We understand the importance of keeping our community safe from COVID-19. We want you to know that we are safeguarding the health of our patients and the counselor team to help ensure that everyone is protected.

We believe that it is important to share facts and assist those in need with mental health issues due to COVID-19. Together, we will get through this challenging time.

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

Jul 28
3

How to Help Seniors Dealing with Depression and Feelings of Isolation

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It is a mistake to assume that depression is an inevitable side effect of our later years. It’s true that this phase of life comes with unique stressors and pressures, but with the right professional help and strategies, one can lead a fulfilling and empowered life. Dealing with your aging parent’s depression and feelings of isolation is a priority, and comprehensive therapy offer a well-rounded approach to an overall better quality of life.

While growing older is inevitable, disempowerment and depression are not. Why is it so common to assume that poor quality of life is a natural part of aging? It’s true that we cannot escape the transitions of purpose, ability, and lifestyle as the years go on, but we can embrace and adapt with the flow of change.

What this means for our aging parents is that we shouldn’t take anything for granted. We shouldn’t assume that suffering and isolation are unavoidable. We shouldn’t assume that they don’t need an active support system; after all, we need supportive connections at every single stage of life.

When you notice signs that your mother or father is depressed, you can help them to access a variety of therapy options with licensed counselors to revive their overall well-being. Compassionately dealing with aging parents’ depression and isolation is a necessary step toward their best health and quality of life. And generous help is never out of reach.

Common Stressors That Older Adults Experience

If it weren’t enough to prioritize an older adult’s mental health for its own sake, it’s important to also consider that one’s mental health can have an impact on physical health and well-being.

Depression and other mental illnesses can undermine the immune system’s resiliency, contributing to infections, cancers, autoimmune disorders, and other medical complications. These interconnected conditions can quickly compound for immeasurable distress, or a comprehensive approach to care can untangle the grip of illness and replace it with empowered therapies and tools for coping.

Aging is a challenging enough journey. In a lot of ways, the later years in life present unfamiliar territory as our parents transition and face these common disappointments and stressors:

  • Transitioning out of a long-time career and the related sense of purpose
  • Financial strain following retirement
  • Increasing medical concerns and expenses
  • Changing family roles and dynamics
  • Declining physical abilities as the body ages
  • Increasing dependence on others
  • Waning independence
  • Heavy responsibilities if caring for a spouse, an adult child, or grandchildren
  • Grief and loss of family and friends
  • Worries about one’s own illnesses and overall health
  • Chronic pain and weakness
  • Difficulty sleeping
  • Isolation and loneliness

Older adults may be at risk of depression due to genetic factors, co-occurring disorders, a history of depression, and other neurological factors. But this list of challenges can also influence the onset of depression, and these pressures can aggravate existing depressive symptoms.

The more you can understand your parent’s sources of stress, the more you can empathize and think in the direction of solutions. By turning away from or minimizing their pain, we isolate them further. But, by believing that there are accessible ways to improve their quality of life and their mental health, we inspire hope, connection, and feelings of empowerment.

Help for Dealing with an Aging Parent’s Depression

Depression in the elderly is not simply incidental. Depression at any age is a serious psychological disorder that requires early and comprehensive care to reverse an individual’s suffering and to prevent further mental and emotional decline. While it’s very normal to feel sadness and even despair when enduring certain situations, such as the loss of a loved one, when these low emotions persist, it could be the result of a serious underlying problem.

If your parent experiences a fairly constant low mood for two weeks or more, they may be suffering from major depression. And it is unlikely that their condition will resolve with time alone. In fact, it’s more likely that their condition will get even worse. In addition to their overall distress, they may be at risk of self-harm, suicide, substance abuse, more serious isolation, physical decline, and a deteriorating lifestyle.

The best course of care and recovery for seniors addresses more than just their depressive symptoms. A comprehensive therapy treatment program also considers the stressors and challenges they face. Professional, licensed counselors can design a treatment plan that incorporates:

  • Therapies for processing complex thoughts and feelings, the development of positive coping skills, and empowered relaxation.
  • A dynamic support system composed of knowledgeable therapists, experts, family, friends, and peers enduring similar phase-of-life challenges.
  • Home and lifestyle support to mitigate some of the inherent stressors in your parent’s life.

The dangerous trend of isolation is reversed in a therapy treatment environment where the focus is on individual as well as cooperative care. Elderly patients can be assured of careful monitoring as they adjust throughout the therapeutic process. And, while working with a therapist, they’ll be able to face the changes and challenges before them with compassionate acceptance.

They can learn to cope with the stressors of daily life and feel empowered by their reliable sources of support. And, in the meantime, you can learn how to care for your aging parent in ways that support their long-term recovery and their opportunities to thrive.

The good news is that depression and feelings of isolation in the elderly are treatable and manageable. With quality treatment by professional therapists and with good follow up care, lifestyle changes to reduce stress, and care for mental illnesses, full recovery is possible.

We are always here to help the people residing in McKinney, Plano, Dallas, Denton, Allen, Garland, and the surrounding communities found throughout Texas. If you believe that your parent may be in the midst of experiencing depression or has feelings of isolation, please contact our certified therapist team at Foundations Counseling today.

Jul 22
2

Mental Illness in Young Adults Ages 18 to 29

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Did you know that young adults are still experiencing cognitive development from the ages of 18 to 29?

You may think that once you’re out of high school, you’re finished growing up. Physically, you’re probably as tall as you will ever get, and from this point forward, you may remain the same overall size throughout much of your adult life.

Whether you head off to college or out to make your own way in the world, you will likely gain a great deal of independence at this point in life, moving away from your parents and beginning to take care of yourself. While you still have a lot to learn, you probably feel like the development process is over.

Mentally, however, as a young adult, you’re still not fully grown. This is one of the reasons why mental illness can present at this time of life.

Brain Development for Young Adults

Most people are familiar with the developmental stage of adolescence. The independence of relying more on peers than on parents for the first time, the angst of finding one’s own identity while belonging to a social group, and the inhibitions and poor decision-making are legendary parts of the teen years.

What most people don’t realize, however, is that this phase of brain development does not stop at age 18. The part of the brain that controls impulses and plans and organizes behavior to reach a goal will continue to develop into the mid-twenties. For most people, at age 18, this growth process is only half over.

The brains of adolescents have heightened reward systems that also remain active several years beyond their eighteenth birthday. This increased sensitivity is what drives adolescents to be highly emotional and incredibly sensitive to peer pressure. Throughout their twenties, they continue to seek out new, potentially pleasurable experiences without regard for the risks.

The changes that take place in the brain during the early twenties affect how new experiences and new pieces of information are synthesized. This brain growth tends to coincide with a loosening of parental controls, and possibly the freedom of attending college. The types of experiences, both good and bad, a young adult encounters can significantly shape brain development in this stage, potentially presenting as mental illness.

First Signs of Mental Illness in Young Adults

Mental illness encompasses a wide variety of disorders that exist on a severity continuum. Some can be temporary responses to crisis or other experiences, while others are chronic conditions. Mental illnesses have various causes and triggers. The stigma of mental illness in this country is fading as more and more people discover they have some sort of mental illness, and that their lives can be improved by treatment.

Common Mental Health Disorders

Mental illnesses are generally grouped into these categories:

  • Eating Disorders (anorexia, bulimia, binge eating)
  • Personality Disorders (antisocial, paranoia, borderline personality disorder)
  • Addiction (alcohol, opioids, tobacco)
  • Mood Disorders (major depressive disorder, bipolar disorders, cyclothymia)
  • Thought Disorders (schizophrenia, schizoaffective disorder, delusional)
  • Anxiety Disorders (social anxiety, phobias, generalized anxiety)
  • Developmental Disorders (autism spectrum disorders, ADHD)

While some of these mental illnesses can present and be diagnosed in childhood, many cannot be diagnosed until adolescence or even later. Personality disorders, for example, cannot be confirmed until the personality is more fully formed. Addiction does not usually develop in childhoodbecause adults control the substances children have access to. Eating disorders also tend to develop during adolescence or later, because that’s when you gain full control of your eating habits.

Young adults are at a particularly vulnerable time in their development, which might explain why one out of every five is affected by mental illness. Mental illnesses that commonly present in young adults include:

  • Addiction
  • Anxiety
  • Depression
  • Schizophrenia
  • Bipolar Disorder

Young adults are completing a transition in their mental state that is marked by heightened emotions and turmoil. When you add the sort of changes they are likely going through in their lives at the same time, it’s easy to see why mental illness may present at this time.

In their early twenties, most people leave their parents’ house for the first time to go to college or get their first apartment. They are under increased pressure to succeed academically, financially, and socially. Some move back home after college, while others move away from families and support systems to begin new jobs.

All of this change, while exciting, is definitely stressful. Given the right conditions, stress can trigger mental illness.

Managing Symptoms of Mental Illness in Young Adults

If you’re a parent, you might tend to feel helpless once your children have moved out or gone off to college. You can no longer protect them from many of the dangers in the world. When it comes to mental illness, though, you can make a big difference by recognizing the signs and knowing when to seek help for your child.

Symptoms of mental illness in young adults include:

  • Anger
  • Substance abuse
  • Isolation, or being “a loner”
  • Antisocial behavior
  • Delusions
  • Confused thinking
  • Mood swings
  • Hallucinations
  • Suicidal thoughts
  • Excessive anxiety
  • Unexplained physical ailments
  • Changes in sleep patterns – staying up all night or sleeping all day
  • Changes in appetite or diet
  • Impulsive behavior – particularly in terms of travel, spending money, or sexual relationships

A lot of these signs may seem like normal parts of your teen or young adult’s personality. Often, young adults exhibit these behaviors as a natural part of the transition their brains and lives are going through. But as a parent, you know your child better than anyone. If you notice him or her exhibiting behaviors that are unusual, it may be worth a conversation.

Only a qualified, certified licensed therapist can truly diagnose a mental illness, but you may be able to identify some warning signs and involve a professional sooner rather than later. One of the problems with detecting a mental issue is that the person experiencing it may not be helpful to you. They may not notice the warning signs themselves, or they may want to hide them rather than face the problem and get help.

Ignoring the signs of mental illness is one of the worst things you can do. If your college-aged child is exhibiting unusual behavior, do not hesitate to talk with them about it. There’s no shame in suspecting the behavior could be a sign of a mental illness. Getting professional advice will calm your fears and help you develop a treatment strategy, if one is needed.

Mental illness in young adults can often be treated more effectively when it’s identified early. With some professional guidance, conditions like depression and anxiety that are triggered by the increased stress of college life can be managed.

But you definitely need a professional therapist to diagnose the condition and prepare a strategy for treatment. If there is a more serious underlying condition, a mental health professional can help you deal with that, as well.

Results of Cognitive Treatment for Young Adults

Most young adults with a mental illness can learn to successfully manage their symptoms and enjoy meaningful lives in their communities. Many young adults with a mental illness can finish college, enter the workforce, or contribute to causes they care about through volunteering. Effective professional treatment can help improve relationships young adults have with their parents, siblings, and friends.

Receiving a mental health diagnosis is difficult, but it doesn’t mean you have to give up on your dreams or plans for your future. With the right treatment and support, young adults can enjoy healthy, happy futures.

We are always here to help the people residing in McKinney, Plano, Dallas, Denton, Allen, Garland, and the surrounding communities found throughout Texas. If you believe that you, your friend, or for parents with young adult children, is in the midst of experiencing mental health challenges, please contact our certified therapist team at Foundations Counseling today.

Jul 20
19

8 Keys to Accepting Things that Are Out of Your Control

By | Anxiety, Depression | No Comments

Have you ever wanted something so badly but you felt like you couldn’t do anything about it? How would you describe your state during those times?

Chances are that you experienced one or more of these emotions: frustration, neediness, helplessness, powerlessness, irritation, desperation, anxiousness, nervousness, anxiety, and possibly depression.

Before you beat yourself up for feeling this way, you should know that your feelings are perfectly normal. Most people experience inner turbulence whenever they feel unable to control an outcome that’s important to them. That’s because we dislike the unknown. We perceive the unknown as a threat to our survival.

We tend to associate control with security and even power.

Currently, things are in flux, but our response to uncertainty hasn’t changed. We still have a need to try to control our environment. The possibility of losing a job or a business deal or being rejected by someone we fancy is not going to kill us, but we may feel as if it could.

Accepting what we don’t like maybe one of the most difficult aspects of life. To solve challenges, we normally try to take positive action and change what we can, but inevitably there will be people, situations, and events we don’t like and that we aren’t able to change.

Do you find yourself trying to change things you have no control over?

If so, you probably find it difficult to be satisfied and content with life. If we can’t change a situation or an outcome our best option is to learn how to accept it and deal with it.

Acceptance has many benefits:

  • A more positive attitude
  • Less worry and stress
  • Less energy drained from trying to figure things out
  • Ability to embrace change
  • Greater appreciation and gratitude
  • A more compassionate perspective

Acceptance is not the same as resignation or passivity. We can continue to push forward despite accepting that there are things beyond our control. Here are a few tips to living with greater acceptance so you can have more joy and peace of mind. 

 

1. Let Go of the Past

We all have baggage that we carry from our past, and this baggage gets heavier the longer we hold onto it. Many people have a hard time letting go of past. We carry a mental reminder of our mistakes and losses with us everywhere we go, not realizing how much they steal from our present joy and contentment.

We can’t change the past. What happened in your past happened, so our only hope is to learn how to accept our past and move forward.

2. Learn Coping Skills

At one point or another life will present us with an unexpected turn of events. It may be a difficult loss or a failure of epic proportions that we aren’t prepared to deal with. Sometimes these events are beyond our current ability to cope. So, part of the acceptance process is learning new ways to cope with a crisis.

Keep your emotions in check so you can make a more conscious decision about how to deal with a difficult situation.

3. Make It Meaningful

Sometimes the “worst” thing that happens to us ends up being the most fundamental part of our personal growth. It is easier to accept something when we explore the opportunities and possibilities that come out of it. What can you learn from your difficulty? How has your difficulty made you a stronger person?

4. Expect Less

We live in a world that tells us to want more, be more, and do more. This isn’t always a negative message, but it often gets in the way of our life satisfaction. When something doesn’t meet our expectations, we are disappointed and angry. Life can appear purposeless, unfair, and ruthless if our expectations are unrealistic.

So, instead of expecting something to happen, or expecting a person or event to act a certain way, try to focus on accepting and creating. Focus on what you want to create instead of what you expect to happen. Creation is motivating, expectation is demanding.

5. Set New Goals

When we run into failure or setbacks it can feel like we are stuck with nowhere to turn. Life will take unexpected turns and when this happens our trajectory might have to change as well. There is a point where it is in our best interest to move on and let go of what we want. If something doesn’t work the way we planned, don’t get caught up in the outcome.

Instead of doing the same thing and expecting different results, accept things aren’t working the way you planned and do something different.

You may not be able change what you’re going through right now, but this doesn’t mean you can’t live a full and meaningful life. You can adapt and adjust to your present circumstances.

Stop avoiding difficult issues and only focusing on what you can’t change. Focus on what you can do about the situation, and if you can’t change something it’s time to accept this reality.

Ask yourself, “What do I need to accept so that I can be happier and more fulfilled?”

6. Embracing a Spiritual Outlook

Adopting a spiritual outlook provides a psychological cushion to cope with our perceived lack of control. It comforts us with the notion that there is a divine order behind everything that occurs in life and that there’s a reason why things happen the way that they do. It’s reassuring to know that there’s a benevolent force that’s got our back and supports our personal evolution.

7. Stop Worrying Unnecessarily

Nothing good has ever come from worrying. It induces anxiety and is a major energy drainer. Whenever you worry, you operate from the frequency of fear, which will immobilize you. If we’re not careful, we can go down a tailspin of “what if?” loops and scary visions of all the possible things that could go wrong.

The only way we can get out of this rabbit hole is by letting go of our fears and worries and replacing them with optimism, faith in the future, and probably learning better coping skills with a licensed therapist.

8. Focus on What You Can Control

Anxiety caused by the excessive need to control circumstances will wear down your mental energy and focus. You can regain power by surrendering your control over a situation. You’ll realize that although you have no way of controlling the events or people involved in a certain situation, you do have control over how you feel and how you react.

Based on what you know, you can create a plan and proactively follow through with it. You’ll feel more empowered knowing that you’ve done the best you could and you’re open to all possible outcomes.

Summary

Letting go of control is, essentially, an act of faith whether spiritual or otherwise. Faith can get us through foggy times of uncertainty and help us navigate through the dark valleys where we can’t see where we’re heading. Faith will illuminate our path and lead us down to our destiny if we allow it to.

We are always here to help the people residing in McKinney, Plano, Dallas, Denton, Allen, Garland, and the surrounding communities found throughout Texas. If you are suffering from spiritual challenges, constant worry, anxiety, depression, or need assistance with coping skills, or you know someone who may be, please contact our certified therapist team at Foundations Counseling today.