Sound Health Counseling – Laura Tauzin – York, PA

COVID19 has made its impact on the world.  Our country has taken steps to flatten the curve by restricting large social gatherings, closing schools and businesses, and placing entire states or counties under quarantine.  As the virus spreads, the health care industry prepares for an influx of cases.  Supplies are in demand from masks, testing kits, to ventilators.  Here are some ways you can help.

• Make a mask.  If you have a talent for sewing, consider making and donating masks to a local hospital or testing site.

• Restrict travel.  Work from home if able.  Purchase groceries and toiletries online whenever possible.
• Join a community of faithful believers.  Connect virtually.  Meet up on Zoom.  Pray for your health care workers and an array of providers serving the needs of the community in your area.  Pray for all those affected by the crisis.
  https://connectusfund.org/7-inspirational-prayers-for-healthcare-workers

• Donate:
  • Food to local healthcare teams and emergency personnel.
  • To charities or organizations that are providing helpful resources to hospitals.
  • Blood

• Consider offering help with childcare or pets
• Self-quarantine…even if you feel healthy at this time.
• Acknowledge and thank them.  Use social media platforms to send virtual hugs or leave appreciative feedback.

Never in most of our lifetimes, has there been quite a virus like this one.  Not since the Spanish Influenza of 1918.  Our minds race, trying to make sense of this new normal, however temporary.  Healthcare workers of all disciplines are scrambling to make sure there are enough supplies and testing materials to distribute to people.  It is a true test of our nature as humans to cope effectively and survive.

Our genetics, brain chemistry, and life events are factors we have little control over.  However, the way we perceive and handle those life events we do have a great deal of control over.  How we think about this crisis, literally causes physiological changes in our brain and body.  By dwelling on a stressful thought, anxiety increases.

Peace, on the other hand, is a natural state of being already within each one of us, just masked by all the stress and tension we take in and focus on.  Looking to the past and towards the future actually raises anxiety.  Mindfulness is the act of keeping our focus on the present moment, paying attention to the here and now, with kindness and curiosity (not with judgment or criticism).  By practicing mindfulness, we learn to “let go” of anxiety and bring ourselves back to a peaceful state.

The following are ways to feel more mindful and peaceful:

• Movement:
  • Relaxed stretching.  Stretching slowly and gently dissipates stress chemicals and increases circulation in the body
  • Yoga.  Combines poses, breathing, and meditation to quiet the mind and increase concentration.
  • Tai Chi.  A Chinese martial art performing softly and gracefully movements with smooth even transitions between them to relax, calm the mind, and relieve tension.

• Progressive Muscle Relaxation.  Consciously tensing then releasing muscle tension from various muscle groups relieves anxiety.  
• Deep breathing.  Brings oxygen to all of your muscle groups to relieve anxiety and clear the mind.  Following the breath, focusing on how it flows in and out of your body.
• Centering yourself.  Focusing attention on the physical center of the body for improved balance and stability.
• Mindful attention to daily activities.  Doing one thing at a time. Using one’s senses to experience the activity.  Focusing on what you are seeing, hearing, feeling, smelling, and tasting.   Bringing your mind and thoughts back to the present when your mind wanders.
• Visualization.  Creating a safe place or situation in your mind relaxes the body and releases anxiety.
• Meditation.  Training one’s brain to let go of anxiety and come back to a peaceful state.  Used as prevention, this helps with staying calm in situations that used to make one anxious.
• Prayer.  Belief in a higher power can help with preventing and managing anxiety.

For more on mindfulness, check out https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356.  

If you are struggling to find ways to be mindful or if stress continues to impact your life, contact me at SHCS.

It’s April.  We continue to hunker down and practice social distancing.  I hope you and your family have been staying well and healthy.  And if you have been ill, I wish you comfort and healing.  For those of you who have faced financial setbacks, grief, and loss for any reasons, my sympathies are with you during this time.  

While COVID19 continues to be prevalent, I am practicing gratefulness for the downtime I am able to enjoy with my family now that we are not running around in different directions to activities.  We have played board games, taken walks or hikes, and read/talk more together.  I genuinely miss hugging my extended family members and spending quality time with friends.  I am more mindful of the little things that are a blessing to me and am reminded of the things in the world that are truly meaningful. 

I am thinking more of the things of the world that are unnecessary and thinking of ways to be more resourceful in the days ahead as we prepare for more disruption.

While increased time together can be a blessing, it may also be more stressful for many families.  For children and adults alike with anxiety, depression, or other mental health needs, feeling confined and around the same people, every day is taxing.  Here are a few ways to pass the time more productively.

• Time apart (quiet time, personal time, breaks).  Everyone needs time to him or herself.  
• Together time (prepare a meal together, eat together, have fun together)
• Get outside and play (walk, hike, garden, etc.)
• Practice mindfulness (pray, count a particular color in a room, eat slowly paying attention to your senses, focus on a particular sound, a sensation in the body, or your own breath)
• Stay Busy (clean a room, work on a project, school work, journal about your day, color, call a friend, etc)
• Find ways to relax (yoga, stretch, bathe, meditate, listen to music, play an instrument, etc)

It may feel like Gilligan’s Island for a while, but remember you are not alone and everyone all over the world is dealing with this.  However, if you and your family need additional support at this time, please contact me at SHCS.  

For the first time in many of our lives, our world has been completely disrupted due to the coronavirus, affecting the lives of billions of people in their work, school, livelihoods, relationships, and health.

Its impact is still underway as scientists learn more about the virus, its symptoms, and how it manifests. Projected data about the virus have increased social distancing measures and brought the needs of our health care workers to the forefront.

Parents have felt extraordinary stress and anxiety due to loss of income, concern about elderly relatives, themselves, or children. Our world is in survival-mode at the grocery stores and pharmacies as families prepare to hunker down for what seems to be many months of unknown solitude.

Grief and loss are forthcoming realities for many families in the days ahead.
Our children also feel this stress, though may show it in different ways. They may talk more, talk less, be more active, or withdrawn. Many have questions or misunderstandings about the virus. In the podcast, The Daily,
children provide their questions and are answered by a virus expert. You can check this link out below.
https://overcast.fm/+LHyeeFXno

Another great resource for explaining the COVID19 response for parents is through the Gil Institute.

Here are some general considerations to help children during this time:

• Reassure children. Allow them to comfort themselves (this is not a time to remove stuffed animals, blankets, or soothing objects).
• Stick to routines as much as possible.
• Encourage daily exercise and physical activity.
• Check-in daily with your child.
• Practice positive coping skills and pleasurable activities.
• Encourage connection with others virtually to maintain social distancing.
• Practice good hygiene.

I have recently moved my practice to Telehealth in order to continue to support clients during this time. Kids are enjoying teleplay, parents are able to check-in about their children, and clients continue to have a connection outside the home for mental health care. Insurance companies are also responding by making this outlet possible for families, and in some instances waiving copays and deductibles so that more can access care. If you or your child require additional care during this time, please contact me at SHCS.

If you’ve ever tried to support a parent, child, friend, or sibling facing depression, then you already know how much of a challenge it can be to offer help.  Many folks often report feeling helpless, not knowing what to do to help their loved one feel better or to get them to the resources that could give them appropriate treatment.  Here are some ways you can offer support and understanding:

Learn the symptoms of depression

This can vary from person to person. Learn more about What Is Depression.

Notice if there are problems in daily activities (i.e. work, school, social activities, or relationships with others).  Some folks may report feeling miserable or unhappy without knowing why.  Children may appear more irritable or cranky rather than sad.

Encourage Treatment

People with depression may not recognize or acknowledge that they’re depressed. They may not be aware of the signs and symptoms of depression, so they may think their feelings are normal.

People often feel ashamed about their depression and mistakenly believe they should be able to overcome it with willpower alone. However, depression seldom gets better without treatment and may get worse. 

Here’s what can be done to help.

• Talk to the person about what you’ve noticed and why you’re concerned.
• Explain that depression is a medical condition, not a personal flaw or weakness — and that it usually gets better with treatment.
• Suggest seeking help from a professional — a medical doctor or a mental health provider, such as a licensed counselor or psychologist.
• Offer to help prepare a list of questions to discuss in an initial appointment with a doctor or mental health provider.
• Express your willingness to help by setting up appointments, going along to them and attending family therapy sessions.
• If your loved one’s illness is severe or potentially life-threatening, contact a doctor, a hospital or emergency medical services.

Identify warning signs of worsening depression.

Everyone experiences depression differently. Observe your loved one. Learn how depression affects your family member or friend — and learn what to do when it gets worse. Observe behavior, triggers or circumstances that make the depression worse.  Also, notice any activities that are helpful in improving the situation.  

Encourage your loved one to work with his or her doctor or mental health provider to come up with a plan for what to do when signs and symptoms reach a certain point. This may include: 

• Contacting the doctor to see about adjusting or changing medications
• Seeing a psychotherapist, such as a licensed counselor or psychologist
• Taking self-care steps, such as being sure to eat healthy meals, get an appropriate amount of sleep and be physically active

Understand Suicide Risk

People with depression are at an increased risk of suicide. If your loved one is severely depressed, prepare yourself for the possibility that at some point he or she may feel suicidal. Take all signs of suicidal behavior seriously and act immediately.

Take action if necessary:

• Talk to the person about your concern. Ask if he or she has been thinking about attempting suicide or has a plan for how to do it. Having an actual plan indicates a higher likelihood of attempting suicide. 
• Seek help. Contact the person’s doctor, mental health provider or other health care professional. Let other family members or close friends know what’s going on.
• Call a suicide hotline number. In the United States, you can reach the toll-free, 24-hour hotline of the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255) to talk to a trained counselor. Use that same number and press “1” to reach the Veterans Crisis Line.
• Make sure the person is in a safe environment. If possible, eliminate things that could be used to attempt suicide. For example, remove or lock up firearms, other weapons and medications.
• Call 911 or your local emergency number immediately if the person is in danger of self-harm or suicide. Make sure someone stays with that person at all times.

For warning signs of suicide refer to the following link
7 Simple Steps For Suicide Prevention

What you can do for your loved one:

• Encourage sticking with treatment. Help your loved one to remember to take prescribed medications and to keep appointments.
• Be willing to listen. Let your loved one know that you want to understand how he or she feels. When the person wants to talk, listen carefully, but avoid giving advice or opinions or making judgments. 
• Give positive reinforcement. People with depression may judge themselves harshly and find fault with everything they do. Remind your loved one about his or her positive qualities and how much the person means to you and others.
• Offer assistance. Your relative or friend may not be able to take care of certain tasks well. Give suggestions about specific tasks you’d be willing to do or ask if there is a particular task that you could take on. 
• Help create a low-stress environment. Creating a regular routine may help a person with depression feel more in control. Offer to make a schedule for meals, medication, physical activity, and sleep, and help organize household chores.
• Locate helpful organizations. A number of organizations offer support groups, counseling and other resources for depression. For example, the National Alliance on Mental Illness, employee assistance programs and many faith-based organizations offer help for mental health concerns.
• Encourage participation in spiritual practice, if appropriate. For many people, faith is an important element in recovery from depression — whether it’s involvement in an organized religious community or personal spiritual beliefs and practices.
• Make plans together. Ask your loved one to join you on a walk, see a movie with you, or work with you on a hobby or other activity he or she previously enjoyed. But don’t try to force the person into doing something.

What you can do for yourself:

• Learn about depression. The better you understand what causes depression, how it affects people and how it can be treated, the better you’ll be able to talk to and help the person you care about.
• Take care of yourself. Supporting someone with depression isn’t easy. Ask other relatives or friends to help, and take steps to prevent becoming frustrated or burned out. Find your own time for hobbies, physical activity, friends and spiritual renewal.
• Be patient. Depression symptoms do improve with treatment, but it can take time. Finding the best treatment may require trying more than one type of medication or treatment approach. For some people, symptoms quickly improve after starting treatment. For others, it will take longer.

Remember that your loved one’s depression isn’t anyone’s fault. While you can’t fix the person’s depression, your support and understanding can help.  Need additional help with depression?  Contact me at SHCS.

According to the American Psychiatric Association, depression is a common and serious medical illness that negatively affects how one feels, the way one thinks, and how one acts.  Fortunately, it is also treatable. Depression causes feelings of sadness and/or a loss of interest in activities once enjoyed. It can lead to a variety of emotional and physical problems and can decrease a person’s ability to function at work and at home.

What are the symptoms of depression?

Symptoms vary from mild to severe and must last at least two weeks.  These include:

• Feeling sad or having a depressed mood
• Loss of interest or pleasure in activities once enjoyed
• Changes in appetite — weight loss or gain unrelated to dieting
• Trouble sleeping or sleeping too much
• Loss of energy or increased fatigue
• Increase in purposeless physical activity (e.g., hand-wringing or pacing) or slowed movements and speech (actions observable by others)
• Feeling worthless or guilty
• Difficulty thinking, concentrating or making decisions
• Thoughts of death or suicide

Who Can Have It?

Anyone. Even a person who appears to live in relatively ideal circumstances. Depression affects approximately one in 15 adults (6.7%) in any given year. One in six people (16.6%) will experience depression at some time in their life. Depression can strike at any time, but on average, it first appears during the late teens to mid-20s. Women are more likely than men to experience depression. Some studies show that one-third of women will experience a major depressive episode in their lifetime.

Risk Factors for Depression

• Biochemistry: Differences in certain chemicals in the brain may contribute to symptoms of depression.
• Genetics: Depression can run in families. 
• Personality: People with low self-esteem, who are easily overwhelmed by stress, or who are generally pessimistic appear to be more likely to experience depression.
• Environmental factors: Continuous exposure to violence, neglect, abuse or poverty may make some people more vulnerable to depression.

How is it Treated? 

Depression is among the most treatable of mental disorders, with 80-90 percent of people responding well to treatment.

Evaluation

Before starting any treatment have a health professional conduct a thorough diagnostic evaluation, including an interview and possibly a physical examination to make sure the depression is not due to a medical condition. 

Psychotherapy

Psychotherapy, or “talk therapy,” is sometimes used alone for treatment of mild depression, however for moderate to severe depression, psychotherapy is often used along with antidepressant medications. Cognitive-behavioral therapy (CBT) has been found to be effective in treating depression, which helps a person to recognize distorted thinking and then change behaviors and thinking.

Psychotherapy may involve only the individual, or it can include others (i.e. family therapy, or group therapy). Depending on the severity of the depression, treatment can take a few weeks or much longer. In many cases, significant improvement can be made in 10 to 15 sessions.

Medication

Antidepressants might be prescribed to help modify one’s brain chemistry.  Antidepressants may produce some improvement within the first week or two of use, though full benefits may not be seen for two to three months. If a patient feels little or no improvement after several weeks, his or her psychiatrist can alter the dose of the medication or add/change/substitute another antidepressant. It is important to let your doctor know if a medication does not work or if you experience side effects.

Psychiatrists usually recommend that patients continue to take medication for six or more months after symptoms have improved. Longer-term maintenance treatment may be suggested to decrease the risk of future episodes for certain people at high risk.

• Electroconvulsive Therapy (ECT) is a medical treatment used for patients with severe major depression or bipolar disorder who have not responded to other treatments. It involves a brief electrical stimulation of the brain while the patient is under anesthesia. A patient typically receives ECT two to three times a week for a total of six to 12 treatments. It is usually managed by a team of trained medical professionals including a psychiatrist, an anesthesiologist and a nurse or physician assistant.

• Coping Strategies: For many people, regular exercise helps create positive feelings and improves mood. Getting enough quality sleep on a regular basis, eating a healthy diet and avoiding alcohol (a depressant) can also help reduce symptoms of depression.

For more information on depression and psychotherapy used to treat it, contact me at SHCS.

Working full-time, busy schedules, and parenting children can be hectic.  Most parents today are working, shuttling their kids to activities, taking care of the household, and ending the evening with bombarding thoughts of the day, tomorrow, next week, etc.  Kids are running from school to activities and many are feeling overextended or have a little downtime. 

How best to be mindful in times like these?

Paying attention to the here and now takes as little as 5m.  Be intentional.  Slow down.  Imagine your thoughts just floating by.  Be alert to them, but don’t let them stick.  Let them drift away.  

Observe and describe your thoughts, but do not judge them.  If you find your mind wandering, this is normal.  Gently bring your mind back to the present and focus on one thing…an object, sound, color, body sensation, or your breath.

Some highlights of mindful activities are listed below, but for more info check out the Healthline Website on Tricks to Reduce Anxiety.

• Try a guided meditation or app.  Headspace, Insight Timer, and Calm Mind are some helpful apps to get you started.  Many involve breathing deeply to help you feel centered and peaceful.
• Practice breathing.  Before you speak, before checking an email or messaging someone, while waiting in line, at a stop sign or traffic light, etc.
• Color.  Coloring is relaxing.  It helps reduce anxiety and increases focus.
• Take a Walk.  Listen for sounds as far away as possible.  Count your footsteps with your breath.  Notice your surroundings.  Look for soothing colors.
• Eat a meal slowly and thoughtfully.  Use all of your senses to experience the smell, taste, texture, or sound it makes.
• Safe Place imagery.  Imagine with all your senses what your scene looks like, sounds like, feels like, etc.  The important part…the brain doesn’t know the difference between what you imagine and whether you are actually there.  
• Wish others happiness.  Even those who bother or annoy you.
• Turn off your phone.  Turn off notifications.  Give yourself a technology fast.  Leave your phone in a different room.  Designate a tech-free zone, or tech-free time frame.  

Need more ways to be more mindful in your life?  Contact me at SHCS.

t’s 2020.  Our nation has never faced more division than now.  Race, hate, and bullying are rampant in society.  Concerns about war, natural disasters, and school shootings contribute to this societal stress.  News reports and social media platforms not only keep us informed but keep us on high alert and wary of things happening all around us.  Everywhere we look, stress is upon us, good stress and bad stress. 

But there are things we can do to experience less of it.  Here are a few highlights, but for more info, check out the Healthline website.

• Exercise: Exercise relieves mental stress and reduces anxiety.  Find something you enjoy and get moving.
• Just breathe.  Breathing deeply controls the relaxation response, lowers your heart rate, and helps you feel more peaceful
• Journal.  Write down the things that cause you stress.  Then, practice identifying the positive things going on in your life.
• Self-Soothe with your senses.  Burn a scented candle or use essential oil.  Chew a stick of gum.  Hug or cuddle someone you love.  Pet your dog or cat.  Listen to calming music, water, or nature sounds.  Look at soothing pictures.
• Reduce caffeine.  Higher levels are linked to increased anxiety.  
• Spend time with friends.  Having strong connections reduces stress and anxiety and may help you get through harder times in life.
• Laugh.  Laughing reduces stress, tension, and improves mood and the immune system.  Watch a funny show.  Read a funny book.  Laugh with friends.
• Say No.  Take control of your life.  Be selective about the things you take on and say no to things that add to your load.
• Prioritize.  Make time for what needs to be done today.  Stop putting things off.  Stay on top of your to-do list. Try starting with just three tasks a day.  
• Take a stress-relieving class: Try yoga or Tai Chi.  It may help lower blood pressure, heart rate, and GABA, a neurotransmitter that is lowered in mood disorders.
• Be Mindful. Use the breath, a sound, an object, or a physical sensation to anchor yourself in the present moment.  

Still, want to learn more?  Contact me at SHCS!

If you are like me, setting goals for the year might be both inspiring and daunting.  It’s one thing to be motivated and another to create it.  The trick I’ve learned is to make goals that have reasonable outcomes and that involve smaller steps that can be “chipped away” gradually over time.  

One of the benefits of a new year is simply a fresh start.  A time to regroup and think about what’s working, what’s not, what is a drain to our lives, and a time to revisit things that generally make us feel happy.  Our thoughts, physiology, and behaviors are all connected.  So, why not take a look at these aspects more closely and “clean house,” so to speak.  If living more mindfully and emotionally healthy is important to you, try some of these tips for starting your year out with success.

What are you eating? 

The types of food we take in are directly linked to our mental health. Healthier options result in better wellness overall, however poorer food choices are linked to higher rates of depression and anxiety.  Not sure what you eat?  Try a food diary or app to track patterns.  

Get Physical. 

10-20m a day of brisk walking has wonderful mental health benefits, discharges heightened emotion, and can assist with improved sleep.  Walk your dog, or find a buddy.  Either way, get moving!

Improve your sleep

Do you have sleep hygiene?  Do you get enough sleep?  Consider how you prepare your body for sleep.  Taking a bath, doing quiet activities (reading, journaling, coloring, etc), stretching, and stopping screen time 1-2 hours before sleeping results in a better quality of sleep.  Going to bed and waking up at the same time every day is another benefit to consistent sleep cycles.

Relax 

Seriously, we are a society bombarded with stimulation and anxiety.  Tense and release your muscles, try a few yoga poses, listen to calming music.  Find an activity that is enjoyable, results in feeling calmer, and do that activity often!

Have Fun! 

Accumulate positive experiences.  Play board games, go bowling, get outside, play!  Pleasure increases the “feel good” chemical in the brain.

Connect with healthy people. 

Spending time with others (i.e family, friends, religious community, and pets, etc) reduces loneliness and improves our social well-being with others.  Read more here: The Power Of Connections.

Practice gratitude and positive thinking

This does take effort, but reflecting on the positive aspects in one’s life has long-term health benefits and can change the brain for the better!

Consider therapy 

While not everyone needs therapy, it is a place to vent concerns, learn new ways to cope, establish goals, and creates a climate for improving one’s situation with support. Anyone can benefit from talking to someone and learning new ways to better one’s self.

Create a new habit

Did you know it takes 21 days to create a new habit?  To create a new habit or change an old one, first determine your goal.  Break that goal into smaller steps.  Begin tracking the behavior you wish to change.  Next, consider a healthy alternative behavior you could do instead.  Track your progress, and include that change daily so it becomes a routine.

Be kind to yourself

If you have a setback, look at your self with compassion and not with criticism.  Goals might take longer than expected sometimes.  It’s ok.  Keep plugging away!

If you find that you’d like more support with goal-setting and improving your mental health wellness for the better, contact me at SHCS!

I have been fortunate to have had positive teacher experiences when advocating for my children’s needs at school.  While I have found that most teachers are open and receptive to learning about ADHD and making adjustments to accommodate children with these needs, this remains an area of need.  Here are a list of things that teachers do that an ADHD child appreciates:

• Preferential Seating (away from distractions)
• A consistent place to find daily HW or classroom notes.  Many kids with ADHD miss visual or auditory information due to distractibility or tracking issues.  (Unfortunately, peers are not consistently reliable as a resource.  Many kids with ADHD face more peer rejection than typical kids.)

• Eliminate distractions.  Testing in an environment with fewer people make s huge difference.

• Regular check-ins for organization of materials, reviewing the child’s agenda or schedule.

• Chunking or breaking down of larger assignments.  Kids with ADHD struggle with attention, organization, long-term planning, and time management.  They tend to procrastinate.

• Look, rephrase.  Be clear and specific.  Be patient.  Don’t criticize.  An ADHD child is usually doing the best they can.  Be sure your expectations are reasonable. 

• Be mindful of your own triggers and overreactions.  Yelling, ignoring, sudden or harsh consequences, making comparisons, nagging, negative labeling, and lecturing help the child underachieve.  A defiant child with ADHD may avoid work because it requires sustained mental effort.  This child may also lack emotional intelligence.  The ability to be self-aware, to manage mood, self-motivate, have empathy, and manage relationships is immature. Instead create a calm emotional atmosphere for learning.

• Prepare for changes and transitions.  Kids with ADHD lose track of time and have difficulty understanding directions.  This cannot be fixed with punishment.

• Use of fidgets to improve focus, attention, and to discharge heightened energy.

• Breaks during times of frustration.  Understanding that frustration is very real when work is too hard, too easy, too long, or not stimulating.

• Being understood.    A child with ADHD struggles with daily challenges, bombarding thoughts, and emotions.  A sense of helplessness can occur when overwhelmed.  Negative feedback diminishes self-esteem.  Instead, be calm, firm, and non-controlling.

• Expect setbacks.  Help the child cope with setbacks and making mistakes.  “Let’s figure out to succeed next time.”

• Praise, positive reinforcement, rewards or incentives for their efforts, not outcomes.

• Avoid power struggles.  Free your mind of the need to win.  Pick your battles wisely.  Offer choices.  Use humor. Empower the child.  

Teachers are great role models.  However, they are not immune to feeling drained or overwhelmed by kids having ADHD.  Consult others who are knowledgeable.  Stay proactive and involved.  Contact me at SHCS for more information.