Mental Health Blog

  Tuning Into Your Environment: Anxiety and panic attacks are very common and can be difficult to manage. Especially when you're by yourself and are unable to rely on others for help. So what do you do? Luckily there are some effective ways to help control these conditions. Grounding techniques and mindfulness are great resources that benefit many people who suffer from these conditions. Below is a list of ways to help calm a person's mind and reorient them to their environment.  The 5-4-3-2-1 Grounding Technique:   Name out loud: 5 - things you can see (you can look within the room and out of the window) 4 - things you can feel (the silkiness of your skin, the texture of the material on your chair, what does your hair feel like? What is in front of you that you can touch? A table perhaps?) 3 - things you can hear (traffic noise or birds outside when you are quiet and actually listening things in your room constantly make a noise but typically we don't hear them). 2 - thing

  Diffusing a Critical Situation: Racing thoughts, hyperventilating, profuse sweating, headaches, shaking, and a sense of impending doom. These are the very thoughts that affect many people during a severe panic attack. Noticing the signs is obvious, but knowing what to do... not so much. It's a well-known fact that too many people don't know what to do in the case of a panic attack. They can feel defenseless and useless in a situation where someone close to them is actively shutting down. It's safe to say that at one time or another everyone has dealt with this situation. So what are the do's and do not's to follow when someone is in this fragile state? Here is a list below to provide some insight into helping a person through this situation!  DO: * Remain calm and stay with the person  * Ask them if there is anything they need * Help the person slow their breathing by counting to 10 * Be reassuring and remain positive ("You can get through this"/"I&

  Fighting Anxiety with the Power of Music: We all know that feeling... Hyperventilating, racing thoughts, stomach aches, profuse sweating, and many other inconvenient symptoms. This is a feeling that thousands of people suffer from every day and feeling like there is no way out. So how do we combat this awful feeling to try and gain control of our situation again? Well, you've come to the right place! Over the years I have learned to overcome my anxiety using meditation and mindfulness. Mindfulness is the process of grounding yourself and being in the moment. It teaches you to focus on your environment by listening for sounds, touching objects near you, and any smells you may interact with. Using this in combination with certain types of music, can allow the brain to slow its thoughts and decrease feelings of distress. I learned something very interesting from my therapist regarding meditation music. Listening to certain frequencies can affect our body functions and activate d

  Struggling To Stick Together: It's no secret that maintaining a healthy long-term relationship takes a lot of work. Now add in the fact that your partner is struggling with a mental illness or addiction. These kinds of cases can take a huge toll on relationships and being able to work together as an effective unit. Communication can begin to break down due to depressive episodes. Anxiety can play a role when one partner is afraid to mention a concern or issue that may be currently happening. The toll of mental health in a relationship can also affect a person's ability to function properly daily. Those who struggle to find the motivation or energy to go to work may be more likely to call out. After calling out for several days, a person may end up being let go as a result of their poor attendance. This ultimately leads to a domino effect, which puts a financial strain on relationships. Not having enough funds to cover bills, food, or housing can dramatically increase stress l

Forever Missed But Never Forgotten: It's a situation no one ever wishes to find themselves in. The heartbreak and grief that comes, but never goes away. We learn to cope with the pain and move forward as best as we can. Every 11 minutes a person takes their own life. The first thoughts that usually go through a person's mind is, "How did I miss it?" The difficult answer is, we usually don't. Those who struggle learn to hide behind the feelings they truly feel. In fear that people will judge them or not believe them. Family and friends may feel sorrow, guilt, and anger. There is one common statement I hear constantly regarding those who complete suicide. "What a selfish decision, all they did was transfer the pain onto us." As much as this may seem to be the case, we have to remember that these people felt they couldn't see another way out. A person suffering constantly from these thoughts can only continue on for so long. When they attempt to reach o

Cuddles... The Best Kind of Medicine: It's no surprise that our furry babies can be a great way to reduce anxiety and promote comfort and happiness. Research has shown that when you pet your beloved family pet, your brain releases Oxytocin. This is known as the "cuddle chemical" and has a variety of health benefits. A reduction in stress levels is the biggest positive factor when it comes to petting our fur babies. Due to the reduction in stress levels, cortisol levels also decrease. Increased levels of this hormone can be known to cause inflammation, reduced immunity, and weight gain. Having an ESA also has a positive effect on the cardiovascular system. Blood pressure decreases and becomes stabilized, while it decreases the risk for a variety of cardiovascular diseases. The number one reason people apply for an ESA is because of the positive outcomes for many mental health conditions. These can include (but are not limited to) PTSD, Depression, and Anxiety. Having an ES