Our brains are magnificent machines: while the brain controls rudimentary yet complex functions like your heartbeat, breathing and motor functions, it also controls a multitude of other complicated tasks such as creating your thoughts and feelings. A machine this advanced, that runs 24/7, clearly requires fuel to run. The fuel you supply to your hard-working […]
Our brains are magnificent machines: while the brain controls rudimentary yet complex functions like your heartbeat, breathing and motor functions, it also controls a multitude of other complicated tasks such as creating your thoughts and feelings. A machine this advanced, that runs 24/7, clearly requires fuel to run. The fuel you supply to your hard-working brain is none other than the food and drink you consume.
Like any other machine, the quality of your brain function is relative to the quality of the fuel you put in it. Foods rich in nourishment such as complex carbohydrates, vitamins, minerals and antioxidants help stabilize blood sugar levels while increasing your brain’s energy. When it comes to feeding the brain, you get back what you put in.
Selenium
Selenium is an important mineral that your body relies on to perform many of its basic functions. Studies have shown that people with a low amount of selenium in their diet have an elevated rate of depression, irritability, and anxiety. While too little selenium causes health problems, too much can be toxic. According to the National Institute of Health, 55 mcg of selenium a day is the sweet spot for adults 19 years of age and older.
Brazil nuts are by far the most selenium-rich food available. An ounce (about 7 or 8) of brazil nuts contains 544 mcg of selenium per serving, so two or three brazil nuts a day is more than sufficient to get your RDA of selenium. You can also get your 55 mcg a day with 3 to 4 ounces of halibut, roasted ham, or shrimp. Cottage cheese, roast chicken, oatmeal, and eggs also contain moderate amounts of selenium, around 10 to 20 mcg per serving.
Folate (Folic Acid)
Studies have shown that an increased intake of folate or folic acid is associated with a lower risk of depression. Folate is found in a wide variety of food, with spinach, liver, yeast, asparagus, and brussels sprouts containing the highest levels. You can also get your recommended 400 mcg of folate with avocado, peanuts, orange juice, leafy green vegetables like spinach and kale, and whole grains, among many other foods.
Omega-3
Dopamine and serotonin are chemicals in the brain that are produced by nerve cells. Serotonin is a natural mood stabilizer, and dopamine controls your feelings of pleasure and reward. Omega-3 fatty acids have anti-inflammatory properties in them, and they effect the transmission of dopamine and serotonin. Omega-3 also has a role in brain development and function, with the ability to stabilize moods. Omega 3 foods include salmon, walnuts, soybeans, and chia seeds.
There are many other nutritious foods that will serve as prime fuel for your brain, helping you perform, feel and be at your very best. Using this list to help change your eating habits for the better is a great step in the right direction.
If you’re struggling with a mood disorder and would like some support and guidance to live a more balanced life, contact my office today so we can set up a time to talk.
Unless you’re a Tibetan monk, surrounded by nothing but other peaceful Tibetan monks, chances are you run into people and events that make you plain ol’ angry sometimes. And that’s okay. Anger is a very common human emotion, and in many instances, it can serve as a compass that guides you to better choices and […]
Unless you’re a Tibetan monk, surrounded by nothing but other peaceful Tibetan monks, chances are you run into people and events that make you plain ol’ angry sometimes. And that’s okay. Anger is a very common human emotion, and in many instances, it can serve as a compass that guides you to better choices and situations.
For instance, if you feel yourself become angry on more than one occasion at work while interacting with your boss, it may be an indication that you need to learn to communicate your ideas better, not take things personally, or even find a job and work environment that is better suited to your skillset and personality.
But while anger can serve as a guide to some people, to others anger is like an uncontrollable monster. It wreaks havoc on everything it encounters, including personal relationships.
If you are one of those people who find that they get carried away with anger emotions, it’s important that you learn how to manage your feelings and reactions to those feelings. Here are 4 everyday exercises you can do to manage your anger.
1. Recognize It
Your very first step to control your anger is to recognize when it is creeping up on you. Be honest with yourself and admit that, for whatever reason, you seem to be getting very angry very quickly these days. Pay attention to the events of your life and your reaction. When you feel that feeling coming on, recognize it. What does it feel like? What are some of the triggering events that usually bring it on?
The very act of being aware of the anger in the moment can help dissipate it. When you recognize it, tell your anger, “I control you, you don’t control me.”
2. Reframe the Situation
When we haven’t slept well, have low blood sugar, or we’re just in a grumpy mood for whatever reason, it’s entirely too easy to see a situation in a way that is not realistic. When you are called to anger, stop and reframe the situation to see if there is a better explanation for a triggering event.
For instance, if someone cuts you off in traffic you have two options: You can assume they did it intentionally to p*ss you off, or you can reframe that to come up with a better explanation: it wasn’t intentional, they didn’t see you.
While getting cut off in traffic is never pleasant, you have the ability to rethink the situation so it is less angering. You can reframe any situation that might trigger you. Try it.
3. Take Deep Breaths
You’ve probably heard countless times that breathing deeply in stressful situations can relax you almost immediately, but have you ever tried it? Slow, deep breaths can have a profound impact on our entire body, relaxing our muscles and slowing our heart rate. Give it a try the next time you feel your anger rising. You will be shocked at how effective deep breathing is.
4. Visualize
Your imagination is powerful. We knew this as kids, but for some reason puberty seems to have dulled our awareness of this.
As you breathe deeply, visualize a pleasant environment or situation. You could imagine you are back in your grandparent’s house, the smell of gingerbread cookies in the air and the sound of the radiators hissing on a December morning. Or you could imagine you are on a tropical beach. Hear the waves lapping against the white-sand shore… smell the sea breeze and see the palm fronds swaying overhead.
Your consciousness doesn’t know real from imagined situations. As you imagine yourself someplace that is peaceful and happy, your body naturally reacts as if you are actually there and actually peaceful and happy.
These are just some of the exercises you can use to manage your anger. If you still feel overwhelmed by your emotions and you’d like to speak to someone about your anger issues, please contact me. I’d be happy to discuss counseling options with you.
Kids love playing sports. And parents love that their kids can get all of that excess energy out while learning the benefits of hard work and comradery. But with the thrill of competition comes the hard reality: that sometimes you lose. Some children are barely affected by a loss. They are truly happy just running […]
Kids love playing sports. And parents love that their kids can get all of that excess energy out while learning the benefits of hard work and comradery.
But with the thrill of competition comes the hard reality: that sometimes you lose. Some children are barely affected by a loss. They are truly happy just running around on the field or court with their friends. Other children, however, can be almost devastated by a loss.
There are a few things you can do if your child seems to struggle after losing a game:
Listen
Don’t assume you know exactly what is bothering your child. Before you provide any advice, listen to how and what they are feeling so you know how best to address the issue.
Ask Questions
Some kids, especially very young ones, may have a hard time processing their feelings. They know they feel bad, but they can’t express exactly what it is that is bothering them. Consider asking questions like:
• What part of the game was the most and least fun for you?
• Were you satisfied with your efforts?
• What did you think you did well, and what could you work on for the next game?
• What was something important you learned from today’s game?
Don’t Deny Reality
There is no point in telling your child that it doesn’t matter (when it does to them) or that they did great (if they didn’t). They know the truth and if you’re denying it, they’ll have a hard time believing anything you say in the future.
Instead of denying reality, be open with your child while gently guiding the conversation toward future strategies for positive outcomes.
Don’t Try to Protect Your Child
Many parents try to shield their child from feeling any negative emotions. While you may think you are protecting your child, the fact is, disappointment and loss is a part of life. Losing a game is actually a pretty good life lesson.
Disappointment and sadness feel bad, but you don’t want to teach your child to avoid bad feelings. These feelings play a key role in your child’s emotional, intellectual and social development. It is important for your child to learn to deal with setbacks now so they don’t derail them as adults.
Avoid your instinct to “protect” your child from disappoint. Instead, guide them through their emotions and help them learn to cope.
If your child has a particularly hard time dealing with loss and disappointment and you would like to have them talk to someone, please be in touch. I’d be happy to discuss treatment options.
Life wouldn’t be life without those little irritants that push our buttons. And when our buttons get pushed, it’s completely natural to feel angry. In fact, anger is a normal emotion that can facilitate better communication and positive change when expressed appropriately. But for some people, managing their own anger is challenging. Usually these people […]
Life wouldn’t be life without those little irritants that push our buttons. And when our buttons get pushed, it’s completely natural to feel angry. In fact, anger is a normal emotion that can facilitate better communication and positive change when expressed appropriately.
But for some people, managing their own anger is challenging. Usually these people are the last to know they even have what others may describe as “toxic” or “out-of-control” anger. That’s because their loved ones have gotten used to regulating their anger for them by hiding their own feelings, choosing their words carefully, and walking on egg shells, all in an effort to “keep the peace.”
Common Reasons for Intense Anger
If you are uncertain whether or not you may have anger issues, read the following common reasons for intense anger and see if any of them ring true for you.
Anger as a Way to Self-Soothe
Self-medication, as a way to deal with life’s pain, is very common. For those with anger issues, there is a biochemical explanation as to why you may fly off the handle and often.
One of the hormones secreted by the brain during a fit of anger is called norepinephrine, which acts as an analgesic, or pain reliever. When we are triggered, often that trigger digs up deep wounds and past hurts, whether we are aware of it or not.
Becoming angry in the moment releases a powerful brain chemical that numbs our emotional pain so we don’t feel vulnerable, ignored, unimportant, rejected, or worthless. But as with any drug, a person can become addicted to their own anger because they become addicted to the chemical reaction of it.
Self-Empowerment
Another chemical released by the brain during a fit of anger is called epinephrine. While norepinephrine acts like a pain reliver, epinephrine acts like an amphetamine, allowing us to feel a sudden surge of energy throughout our entire body.
This adrenaline rush counteracts our feeling of powerlessness in the moment, or maybe in our life in general. How seductive is that? Many medical experts will tell you that epinephrine is every bit as addictive as alcohol and cocaine, so it’s no wonder so many people are addicted to their own anger.
“Safe” Attachment
Some of us don’t feel safe in a relationship without a safe bit of distance. This is typically a response to a parent or caretaker being unavailable, unresponsive, or untrustworthy in our past. The adult children of these types of parents feel the need to cultivate a certain emotional detachment in their relationships, and anger is a very effective way of doing that.
Tips for Managing Anger
1. Recognize the problem – As with a substance addiction, it’s important to recognize and admit you may have a problem.
2. Monitor your behavior – Keep an anger journal and log behavior you noticed or you were accused of by others. Note the incident, trigger, and the intensity of your anger from 0-10. Often just seeing your anger on paper will offer some insights into where it’s coming from.
3. Feel your anger but don’t act on it – Bottling up emotions is never the answer. It’s important for us to feel our feelings, ALL of them. But it’s equally important to regulate our actions. Walk away from potential fights and don’t send that angry email.
4. Get some help – Speaking with someone about your anger can often help. By uncovering the emotions underneath the anger, you can diffuse it and begin to heal from past traumas.
If you feel you may have an issue with anger and would like to explore therapy, please get in touch. I would be more than happy to discuss how I may be able to help.
By now, most of us know that exercise offers numerous health benefits. From maintaining an ideal weight, to reducing the risk of diabetes, heart disease, and osteoporosis, moving our body every day improves the length and quality of our lives. But not all of us recognize just how important exercise is to our mental health. Beyond […]
By now, most of us know that exercise offers numerous health benefits. From maintaining an ideal weight, to reducing the risk of diabetes, heart disease, and osteoporosis, moving our body every day improves the length and quality of our lives.
But not all of us recognize just how important exercise is to our mental health.
Beyond Hormone Release
Most of us have had that rush after a hike or trip to the gym. We feel energetic and even happy after we exercise. Of course, we now know that when we exercise, our body releases “feel-good” hormones such as endorphins and enkephalins. These hormones instantly improve our mood and outlook on life.
But is that all exercise is good for? A quick fix? An instant mood pick-me-up via a hormonal rush? Or can exercise effect our brains and mental health on a fundamental level?
A study conducted by researchers from Duke University compared the antidepressant effects of aerobic exercise to the popular antidepressant medicine sertraline, as well as a placebo sugar pill. After four months the researcher found that those subjects who exercised regularly experienced the greatest antidepressant effect.
In other words, exercise was scientifically proven to be just as, if not more effective than prescription medications at relieving symptoms of depression.
How is this possible?
It turns out, regular exercise increases the volume of certain brain regions through better blood supply and an increase in neurotrophic factors and neurohormones that support neuron signaling, growth, and connections.
Also worth mentioning is the fact that exercise leads to the creation of new hippocampal neurons, the hippocampus being incredibly important for learning, memory creation, and emotion regulation.
So, How Much Exercise Do You Need?
Psychiatrist Madhukar Trivedi of UT Southwestern Medical Center has shown that three or more sessions per week of aerobic exercise or resistance training, for 45 to 60 minutes per session, can help treat even chronic depression. The key here is regularity, so it’s important to focus on the kind of exercise you do.
If you don’t like going to the gym, then find another activity. Hike, bike, swim, or dance. It really doesn’t matter. What matters is that you get your body moving for around an hour a few times per week and you do so consistently.
In order for all of us to be entirely healthy, that means physically as well as mentally healthy, it’s important to incorporate exercise into our every day life.
Meditation offers practitioners powerful benefits, yet many people are confused as to what exactly those benefits are. In a nutshell, meditation focuses attention in a deliberate manner, taking you from a state of noisy mental chatter to calm and quiet inner peace. And isn’t that something most of us could use? While meditation has been […]
Meditation offers practitioners powerful benefits, yet many people are confused as to what exactly those benefits are. In a nutshell, meditation focuses attention in a deliberate manner, taking you from a state of noisy mental chatter to calm and quiet inner peace. And isn’t that something most of us could use?
While meditation has been practiced for thousands of years in the east and – more recently – west as a way to grow spiritually, modern medicine is now finally extolling the numerous health benefits that meditation offers.
Meditation has the ability to reduce stress hormones by calming the parasympathetic and sympathetic nervous systems. These systems are what activate our main panic responses (“fight,” “flight,” “freeze,” or “friend”) to stressful situations. Because of this, meditation can be a wonderful coping strategy for those suffering with trauma.
Is Meditation Better than Medication
Historically, people battling post-traumatic stress disorder (PTSD) have been given medication to help alleviate unwanted and unpleasant symptoms. But a new study has found that regular practice of meditation enables some active duty service members battling PTSD to reduce, or even eliminate their need of psychotropic medications and to better control their often-debilitating symptoms.
This is great news for service men and women, and anyone who is battling PTSD. Not only can meditation help to calm your nerves and rewire your brain, it can also reduce the risk of developing negative side effects to many psychotropic medications used to treat PTSD and anxiety disorders. Beyond memory loss and erectile dysfunction, one of the biggest side effects of these medications is depression. That’s the last thing a person suffering from PTSD needs.
How to Begin a Meditation Practice
If you are suffering from the effects of trauma and would like to try meditation, here are some steps you can take to get started:
Find a Group Practice
If you’re completely new to meditation, you may want to join a group meditation course that meets every week. You can usually find groups in your local area through online communities such as Meetup.com.
Be Open Minded
Meditation has long been associated with new age movements. But you would be amazed at the different kinds of people that now practice meditation. If you tend to be a skeptical person, try to have an open mind as you begin your practice.
Be Patient
It’s called a practice for a reason. You won’t “get” meditation overnight. You’ll have to keep at it before it becomes natural for you and you really reap the benefits. Try to have patience and just keep at it.
If you or a loved one are suffering from trauma symptoms and would like to speak with someone who can help, please get in touch with me. I’d be happy to discuss the treatment options that would work best for you.
Sources:
https://www.psychologytoday.com/us/blog/the-athletes-way/201601/meditation-reduces-post-traumatic-stress-disorder-symptoms
https://www.psychologytoday.com/us/blog/the-athletes-way/201306/how-does-meditation-reduce-anxiety-neural-level
https://psychcentral.com/news/2018/01/13/transcendental-meditation-shown-to-ease-veterans-ptsd/131167.html
“Ahh, the good ol’ days.” How often have we heard or uttered this familiar phrase? It can be a source of great pleasure and amusement to reminisce on a time when we were younger, remembering a special event or activity. We tend to look at our past experiences through a filter that magnifies the positive […]
“Ahh, the good ol’ days.” How often have we heard or uttered this familiar phrase? It can be a source of great pleasure and amusement to reminisce on a time when we were younger, remembering a special event or activity. We tend to look at our past experiences through a filter that magnifies the positive while diminishing the negative. While there’s no harm in basking in a memory, it can be harmful if you spend so much time looking at your past, that you neglect your present and future.
If you’re someone who spends too much time thinking about the “glory days” of your youth, you might think it’s because your life has become dull and monotonous. With the carefree days of your youth behind you, you might long to be back in that time period to escape your present. But if you take a closer look and examine your life, you may be surprised to notice that you look back not because your past was so great, but rather because your present is not. The more time you spend reminiscing, the worse your current life becomes, neglected by daydreaming of the past instead of imagining new heights to which you can aspire.
Get Rid of Unneeded Memorabilia
Sometimes a memento is a special memory of a special time, and sometimes it’s just an object that’s imprisoning you in your past. Getting rid of an excess of items associated with the past will help you stop living in days gone by, and free you to live in and enjoy the present.
Fully Appreciate Each Day
As Eleanor Roosevelt once said, “The purpose of life is to live it, to taste experience to the utmost, to reach out eagerly and without fear for newer and richer experience.” One way to stop living in the past is to enjoy and appreciate each day. Start keeping a journal and jot down three things you’re grateful for each day. Take a walk, or cook a special meal. Enjoy the sights, sounds and smells of every day.
Make Future Plans
Nothing can keep you from looking to the past quite like looking to the future. Plan a vacation or create a goal you want to reach in the near and distant future. Maybe you want to learn a new language, start playing the piano, or read all the classic novels. There’s a lot of life waiting to be lived, so make the most of it.
While there’s certainly nothing wrong with a moment of nostalgia, it’s important to live in the present, and spend your time enjoying your life as you live it. If you make the effort to create a better life for yourself today and in the future, you’ll not only bring yourself great happiness and satisfaction, but you’ll create many more memories to relish in the days to come.
If you’re struggling and looking for support and guidance to create a better, more satisfying life, a licensed professional can help. Call my office today and let’s schedule a time to talk.
For many athletes, being “in the zone” is an immersive moment of super productivity; a type of tunnel vision, where one is hyper-focused on something to become our best and most powerful self. Professional survival expert Mike Horn had this to say about “the zone”: “And the moment that everything slows down, is that perfect […]
For many athletes, being “in the zone” is an immersive moment of super productivity; a type of tunnel vision, where one is hyper-focused on something to become our best and most powerful self. Professional survival expert Mike Horn had this to say about “the zone”: “And the moment that everything slows down, is that perfect moment of flow and nothing is rushed.”
The oft sought after yet illusive state of being “in the zone” is the number one goal for many athletes. If you’re struggling to get in the zone, here are some techniques to get you in that winning mindset.
Physical Routines
First, create a physical routine to prepare your body as well as any equipment you may be utilizing. Ideas for physical routines include: checking your equipment to make sure everything is ready; preparing clothes or other items you need in advance; listening to music to get you feeling positive and upbeat. You can also make your warm-up a bit more special by breathing into each step during warm-up, hyper-focusing on getting your muscles really loose. You can also meet with your teammates to review your strategies and game plans.
Mental Routines
The next step in your routine is to prepare your mind. Use your mind to clear your thoughts and focus on your goals. For example, you can take 10 minutes to analyze the different situations you might face, and how you would handle each scenario. You can also try reading over positive affirmations or motivating quotes. Visualize yourself performing at your best, focusing on how your body feels as you perform, then imagine yourself achieving your goals. Review game strategies and visualize yourself executing each play successfully. Visualize yourself performing at your best, and beating your opponents.
Strategy
Your final step is strategy: tactically prepare. Think about how you’re going to execute your game plan, and how you will overcome unexpected or tough situations.
Once you’ve developed your pre-game routine, practice it before your next game and work on memorizing the steps as you do them. Through trial and error, and perhaps advice from your peers, you can then determine which strategies do or don’t work for you, making adjustments as needed. Keep practicing this method until you finalize your routine. Use this routine on a regular and consistent basis to help you “get in the zone”.
Finding your state of ultimate concentration and focus doesn’t have to be difficult. With knowledge, practice, and consistency you can get into the zone quickly and more often.
Are you an athlete looking for help and guidance to achieve your athletic goals? Call my office today and let’s set up an appointment to talk.
Few things zap your energy the way a stressful day can. Stress is known to reduce our levels of serotonin and dopamine, neurotransmitters that play an important role in our mood, energy and motivation. After a difficult day, you might be tempted to lounge on the couch watching TV until it’s time to go to […]
Few things zap your energy the way a stressful day can. Stress is known to reduce our levels of serotonin and dopamine, neurotransmitters that play an important role in our mood, energy and motivation. After a difficult day, you might be tempted to lounge on the couch watching TV until it’s time to go to bed. Although it might feel good in the moment, it won’t give you the mood and energy lift you need after a rough day. Here are five simple ways you can recharge yourself.
1. Unplug
After a stress-filled day, you need to unwind—and that means turning off your phone for some much-needed “me” time. It can be tempting to sit on the couch with your phone all night, checking emails, responding to texts, or getting lost on Facebook or Instagram.
Unplug. Turn your phone off and put it in a drawer in a room in your house that’s out of the way, or leave it in your car. Don’t touch it again until after you’ve had a good night’s rest.
2. Go Outside
If the sun is still out after your rough day, put on your comfy shoes and go for a quick walk. Exposure to the sunlight will help your brain release serotonin, which will boost your mood and help you feel calm and focused. Exercise is also one of the best ways you can improve your mood, helping you relieve stress and sleep better at night. Even if the sun is down, a walk outside will still help, as the exercise and fresh air will help you feel invigorated.
3. Refresh Yourself
After a tough day, take the time to refresh yourself by taking a 45-minute nap. A quick 5 or 10-minute meditation session can also help lift you up. Use your phone to find a guided meditation on YouTube, or play some relaxing music while you meditate quietly for a few minutes. You can also pamper yourself with a bubble bath, or if you need something more uplifting, take a quick shower. Before you get out of the shower, splash some ice cold water in your face; the chill will refresh you and wake you up.
4. Eat Healthy
A healthy dinner or snack is just the thing you need after a rough day. Avoid comfort foods that will leave you feeling sluggish. Instead, fuel your body with protein, fruits, vegetables, and whole grains. These foods will slowly release energy into your bloodstream, and you’ll likely get a mental boost as well from the feel-good result of eating healthy.
5. Make Plans
Looking forward to something is a great way to boost your mood long-term. Plan a vacation, a weekend getaway, or just a day trip. Even planning a special meal, or a visit to a new bar or restaurant will help; give yourself something to look forward to.
Are you struggling to maintain your energy levels? Is stress causing you to feel tired, anxious or depressed? A licensed therapist can help you find ways to manage stressful situations. Call my office today and let’s schedule a time to talk.
As a parent or caregiver, it can be difficult to know the right thing to say when kids question what we deem to be adult topics. Broaching topics of sexuality can be awkward and embarrassing for both parties, however it is a necessary conversation to have. When it comes to talking about homosexuality and transgenderism, […]
As a parent or caregiver, it can be difficult to know the right thing to say when kids question what we deem to be adult topics. Broaching topics of sexuality can be awkward and embarrassing for both parties, however it is a necessary conversation to have.
When it comes to talking about homosexuality and transgenderism, children should be given age appropriate information so they can better understand and empathize with others. Regardless of whether or not your child is LGBTQ, having a conversation about LGBTQ issues will help reduce prejudice while teaching compassion and empathy.
When to Talk
It’s never too late to start a conversation on issues of sexuality with your children. While there may be initial discomfort and reluctance from preadolescent children and older, ultimately having these discussions with your children will help them develop a sense of safety and security with you, while it teaches them tolerance and acceptance.
For young children, the age of 5 is a good time to begin discussing these topics by sharing some basic information with them.
What to Say
For young children, keep the conversation simple and focus on basic concepts. When talking about homosexuality, you can explain to your child that just as a man and a woman can fall in love, so can a man with a man, and a woman with a woman. When talking about transgenderism, you can explain that how a person looks on the outside isn’t always how they feel on the inside. You can refer to the familiar adage about “not judging a book by its cover.”
Children should understand the basic concept that even though people may be or look different than us, they are people just like we are and equally deserving of love, acceptance, and respect.
You Don’t Have to Know Everything
Your child may have questions that you can’t answer. It’s okay to admit to your child when you don’t know the right answer. This could be a discussion point for later after you’ve done some research, or it could be a good opportunity for you to learn from your child.
Are you a parent in need of parenting advice and support? A trained, licensed mental health professional can help. Call my office today, and we can set up an appointment to talk.
