Being indoors for prolonged periods of time, living in climates with long winters, combined with quarantining at home during the pandemic has impacted the moods of many. Now that warm weather has finally arrived in Minnesota, how much time have you spent outdoors to take advantage of the-mental-health-benefits-of-sunlight? I am amazed at what a few minutes outside can change the way one feels! Vitamin D is believed to promote serotonin. Vitamin-D-deficiency can occur when the body is not receiving enough vitamin D, found from sunlight or one’s diet. Since a lot of the Vitamin-D that we receive comes through the sun, getting outside is one of the best ways to soak in the sun (and all its benefits). If you haven’t been outside in quite a while, try taking small steps such as pulling back the curtains, opening a window, and enjoying a few moments in a sunny spot. Then, you can challenge yourself to get out more within your comfort zone and move outside. If fear is preventing you from activities important to your day-to-day, activities then please reach out for support. Here are some Activities to Try Outside:Take a Walk
Enjoy Food or Drinks & Relax
Find a New Activity
Participate in Seasonal Activities
Written By: Charlotte Johnson, MA, LPCC We’re Here to helpOur wellness experts will be happy to take care of you. You can CLICK HERE to schedule an appointment now or call (612)223-8898. Meet CliniciansWe’re united by our commitment to providing effective, relevant, and innovative mental health support at all stages of your journey. Click Here to find out more about who we are, where we come from, and how we live out CARE’s mission every day. The professionals at CARE are actively collecting and creating resources to help with what you need. We’re Here for You. from https://care-clinics.com/strategies-to-take-care-of-your-mind-body-get-outside-2/ from https://careclinics.weebly.com/blog/strategies-to-take-care-of-your-mind-body-get-outside
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Mind + Body: Hormones
Examples of hormones include reproductive hormones and stress hormones. Estrogen, testosterone, and progesterone are the main reproductive-hormones. Sexuality and fertility are impacted by reproductive hormones. Examples of stress hormones include adrenaline, cortisol, and norepinephrine which are all produced by the adrenal glands. If you are currently experiencing hormonal-imbalances, you may see changes in your mood, changes in weight or sleep, libido, and menstrual changes such as irregular periods. Additional signs of a hormone-imbalance may include chronic acne, dry skin, vaginal dryness, digestive issues, fatigue, night sweats, headache, thirst, hair loss/ thinning, and breast changes. Mental health symptoms can vary widely and include depression, fatigue, mental confusion or “brain fog”, anxiety, or mania. If you have been diagnosed with an endocrine disorder such as hypothyroidism, diabetes, polycystic ovary syndrome (pcos), or premenstrual-dysphoric-disorder, then your mind + body will likely be impacted. Also, if your body is currently impacted by a hormonal change or imbalance, the impact can be experienced both in mind + body.
An endocrinologist is a great option, since they specialize in disorders of the endocrine system and are very familiar with the role of hormone. They can also help coordinate care with your primary care physician to manage medical symptoms. Working with a mental health professional can help address the mental health symptoms. One of the best ways to manage conditions that impact both the mind and body is to understand what is causing it. For hormone-imbalance, treatments may involve injections or pills. Maintaining healthy eating habits, getting adequate sleep, regular exercise, and lifestyle changes that can help manage stress and promote good self-care are also beneficial. Written By: Charlotte Johnson, MA, LPCC We’re Here to helpOur wellness experts will be happy to take care of you. You can CLICK HERE to schedule an appointment now or call (612)223-8898. Meet CliniciansWe’re united by our commitment to providing effective, relevant, and innovative mental health support at all stages of your journey. Click Here to find out more about who we are, where we come from, and how we live out CARE’s mission every day. The professionals at CARE are actively collecting and creating resources to help with what you need. We’re Here for You. from https://care-clinics.com/mind-body-hormones/ from https://careclinics.weebly.com/blog/mind-body-hormones Peripartum Depression
Arrival of a baby can trigger feelings of doubt as a parent and fear of being able to provide for the baby’s needs. The addition of a baby can also put pressure on decisions related to childcare and work, impacting one’s sense of identity. Disruptions in schedules, inconsistent, sleep/ wake patterns, and internal conflict can take its toll on relationships. Unrealistic expectations on what defines being a “good” parent can contribute to feelings of depression or anxiety especially when social comparison sets in, and your reality is different than the expectation. Guilt, shame, and hopelessness may begin to set in. Feeling less attractive after birth, difficulties breastfeeding, lacking time and energy for self-care to take a shower, let alone get some time/ space for yourself can be hard! It can be incredibly validating to hear honest-postpartum-experiences-shared-by-real-moms. Feeling sadness after the birth of a baby known as the “baby-blues” is common and short-lived, typically most present 4-5 days after giving birth and should decrease and last no more than two weeks. The “baby blues” impacts approximately 70-80% of new mothers, according to the American Pregnancy Association. This is viewed as a mild form of postpartum depression. Symptoms such as negative feelings and mood swings are believed to be related to hormonal changes and chemical changes in the brain. Hormone levels during pregnancy quickly drop within 24 hours after childbirth which impacts women’s health. Approximately 15% of mothers experience, peripartum depression, which is formerly known as postpartum depression (PPD). Peripartum depression is characterized by more extreme feelings in sadness, impacting thoughts and mood along with changes in sleep, appetite, and energy levels. Thoughts of suicide, thoughts of harming your child, worsening of depression, and difficulties that impact day-to-day functioning should be taken seriously. Local crisis resources, emergency supports, and contacting the suicide prevention lifeline can help. Some women, especially those with a history of bipolar-disorder or schizoaffective-disorder have a higher risk of developing postpartum-psychosis which is rare. Onset is typically sudden and present in the first two weeks of birth. If you are experiencing any of the following depressive symptoms longer than two weeks during or after pregnancy, please reach out.
Taking good care of yourself is so important, especially as you are taking care of a new baby! As you love your baby, may you also be able to love and accept yourself. As you discover new things about your baby, may you also re-discover yourself and learn to trust yourself as a parent. When you are feeling stressed out, please seek support from friends and family. Let your partner(s), friends, and family know when you need a break. Call your doctor, nurse, midwife, or pediatrician to discuss concerns. They may also be able to assist with strategies, resources, and referrals for medication. If can also be helpful to make an appointment with a mental health professional who can work with thoughts, feelings, and your experiences being a parent. Additional Resources: https://www.postpartum.net/learn-more/useful-links/ https://ppsupportmn.org/help-for-parents/ https://namimn.org/support/information-and-resources/perinatal-resources/ Written By : Charlotte Johnson, MA, LPCC We’re Here to helpOur wellness experts will be happy to take care of you. You can CLICK HERE to schedule an appointment now or call (612)223-8898. Meet CliniciansWe’re united by our commitment to providing effective, relevant, and innovative mental health support at all stages of your journey. Click Here to find out more about who we are, where we come from, and how we live out CARE’s mission every day. The professionals at CARE are actively collecting and creating resources to help with what you need. We’re Here for You. from https://care-clinics.com/peripartum-depression/ from https://careclinics.weebly.com/blog/peripartum-depression High Functioning Depression “I’m Good”
“Fine” “I’ve noticed a change recently.” “I’m good”. This is a rather typical response from those who seem to be functioning just fine. They go to work or school consistently, join in on social outing and appear to be successful in their accomplishments. They may use things like exercise, hobbies, substance use, or sex to cope. At first glance, you see smiling. Looking deeper, beyond the surface, one is internally struggling. The struggle is silent. The pain is well-masked. Friends or family may not believe you are feelings depressed. You may not be willing to admit it yourself that you are “not good.” The thought of seeing a therapist might seem like the last thing you would do, even though you have seriously considered it. Afterall, you get up each day. You shower. Get dressed. Eat. Exercise. Take care of business. Pay your bills and take care of responsibilities. You tell yourself and others that you are good, despite not really feeling happy. Is-it-possible-to-have-functional-depression? While high functioning depression is not a clinical diagnosis, the phrase is used to describe those with symptoms of depression that are more persistent but less severe (present more than two years in adults), as in persistent-depressive-disorder (also known as dysthymic-disorder). Symptoms include depressed mood along with two or more of the following symptoms– fatigue, eating or sleeping more/ less, feeling of hopelessness, low self-esteem, and difficulties concentrating. What comes to mind when you think of someone who is depressed?
These descriptions are more representative of major depression, which is one of many depression-types. High functioning depression has some similar symptoms of major-depression that do not meet the clinical criteria but are still enough to where it would be beneficial to get support by talking with a therapist. It is OK to not be OK, even if you are “good.” Written By : Charlotte Johnson, MA, LPCC We’re Here to helpOur wellness experts will be happy to take care of you. You can CLICK HERE to schedule an appointment now or call (612)223-8898. Meet CliniciansWe’re united by our commitment to providing effective, relevant, and innovative mental health support at all stages of your journey. Click Here to find out more about who we are, where we come from, and how we live out CARE’s mission every day. The professionals at CARE are actively collecting and creating resources to help with what you need. We’re Here for You. from https://care-clinics.com/high-functioning-depression-im-good/ from https://careclinics.weebly.com/blog/high-functioning-depression-im-good But what about ME?What if I fall outside the heterosexual partnered relationship?
But what about ME? What if I fall outside the heterosexual partnered relationship? Yes, this information applies to you too! Lesbian, bisexual, and queer women who are more “visible” sexual minority women such as those currently partnered with a man but have a history of being in sexual relationship with women can also experience symptoms of peripartum depression. Queer and trans partners are also impacted and considered at higher risk as well as persons of color. Changes in mood, sleep, appetite, and energy levels in response to the adjustment of new parenthood is common as well as irritability, increased anxiety, and emotional exhaustion. Having a personal or family history of mental health disorders, especially depression or a mood disorder such as bipolar can make one more susceptible to depression. In addition, having limited supports, relational conflict, and financial stressors can also exacerbate symptoms. Fathers, partners, and LGBTQIA+ parents may struggle with feeling bonded with their child in the same way the custodial parent is connected, particularly the non-gestational-parent. They may feel left out of routines such as pregnancy, breastfeeding, and medical care. When there is relational conflict, a parent may miss out on both emotional and physical opportunities to connect with the baby. This can be experienced as grief. Struggles with infertility and pregnancy loss are also important to note. Depression, grief, and anxiety can be present in the prenatal (before birth), perinatal (time of conception until after birth), or postpartum (first year following birth) periods. Non-married fathers in Minnesota and those who do not have legal status as the birth mother or “custodial parent”, face challenges in regards to paternity, custody, and parenting-time. LGBTQIA+ families who are pursuing having a child through adoption, foster care, or the use of assisted reproductive technologies such as insemination with a sperm donor, in vitro fertilization (with or without a gestational carrier) with an egg, sperm, or embryo donor also face unique challenges regarding to parental rights, adoption, and the law. It can be difficult to find comparable supports to process experiences and cope, especially when resources may have a bias towards mothers and heteronormativity. Fathers/ partners, adoptive parents and individuals are part of the LGBTQ community may feel underrepresented or excluded. Finding supports that can help validate emotions and experiences can be so helpful since no one is immune to postpartum depression nor the complexities of systems that can trigger emotional distress. Resources: Fathers/ Partners https://ppsupportmn.org/perinatal-postpartum-support-for-dads/ https://theminnesotabirthcenter.com/supporting-dads-and-partners-in-the-postpartum-time/ LGBTQIA https://www.postpartum.net/get-help/queer-parents/ https://ppsupportmn.org/lgbtqia/ https://adoptionart.org/find-an-attorney/attorney-directory/#!directory/map/ord=lnm/xmn=1 We’re Here to helpOur wellness experts will be happy to take care of you. You can CLICK HERE to schedule an appointment now or call (612)223-8898. Meet CliniciansWe’re united by our commitment to providing effective, relevant, and innovative mental health support at all stages of your journey. Click Here to find out more about who we are, where we come from, and how we live out CARE’s mission every day. The professionals at CARE are actively collecting and creating resources to help with what you need. We’re Here for You. from https://care-clinics.com/but-what-about-me/ from https://careclinics.weebly.com/blog/but-what-about-me |
AuthorHello its me Lisa Johnson i am 32 years old from Mission, TX. I am professional family therapist and i also deals in adult therapy and children’s therapy. Archives
April 2023
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