Gun Violence, Mental Health, and Trauma: My Journey from Sandy Hook to Lift Wellness

On December 14, 2012, my life, along with so many others, changed forever. I was in sixth grade, just down the street from Sandy Hook Elementary School, when the tragedy unfolded. I felt the profound shockwave of terror and grief that rippled through my community. That day was a turning point, and its echoes have shaped my understanding of gun violence, trauma, and mental health in ways I could have never imagined.

Now, years later, I work at Lift Wellness Group, a company dedicated to advocating for and helping people heal from trauma in several ways. The path that brought me here is deeply rooted in my experiences with trauma of my own. 

Over time, I have come to realize that gun violence doesn’t just affect those who are physically present; it affects entire communities, and it leaves scars on mental health that may not be visible but are just as real as any physical wound.

The Impact of Gun Violence

I remember the lockdown vividly. At first, no one knew what was happening. Our teachers, who were clearly shaken, told us to stay quiet and calm, but the tension in the room was palpable. We later learned that a gunman had entered Sandy Hook Elementary and taken the lives of 20 first-graders and six educators. The shock was indescribable. Those children and educators were our neighbors, our friends, and part of our community. It was a blow that rippled through our entire town and far beyond.

As a 6th grader, I couldn’t fully process what was happening. I wasn’t in the building, but I felt the weight of the tragedy all the same. The idea that such violence could happen in our quiet, close-knit community shattered any sense of safety or normalcy. At that age, you believe your school is a safe space. But after that day, the world felt different—more dangerous, more unpredictable. This emphasized how gun violence leaves a particular imprint on the mind. It doesn’t just claim lives—it claims one's sense of safety, trust, and stability.

I vividly remember the sense of fear that lingered long after the initial shock. Simple things like returning to school, sitting in classrooms, or hearing loud noises could trigger anxiety. This is something I've learned is called hypervigilance—a state of constantly scanning for danger, even when it's not there. It’s a common response for people exposed to trauma, and for many children in Newtown, this became the new normal.

Gun violence, whether experienced firsthand or nearby, erodes our mental health in ways that we often don’t fully comprehend until much later. It can lead to conditions like post-traumatic stress disorder (PTSD), anxiety, depression, and an overwhelming sense of loss. I didn’t understand it then, but looking back now, I see how my own mental health was affected by that day. The world no longer felt safe, and that realization can be crushing for someone who is 11 years old.

The Path to Healing and Lift Wellness

My own path to healing has been long and, at times, overwhelming. The trauma I experienced in the wake of Sandy Hook, amongst other personal experiences, didn’t necessarily disappear as I grew older. It lingered, showing up in subtle ways—anxiety in crowded spaces, a constant need to check exits, and an underlying sense of fear that was hard to shake. This personal journey is what eventually led me to my work at Lift Wellness.

In our work, we focus on addressing trauma in all its forms, but gun violence is a recurring theme. Too many people—children, parents, teachers, and first responders—are living with the invisible scars of these horrific events. I wanted to be part of the solution, to help others heal the way I’ve been able to. I know firsthand the weight that trauma places on your shoulders and how important it is to find a way to release that weight.

Our team offers a variety of trauma-informed services, from therapy and counseling to community outreach and education. The goal is to provide support not just in the immediate aftermath of trauma but also for the long haul. Healing is a journey, and it doesn’t happen overnight. For many, it requires ongoing care and a community of people who understand and validate the experiences of those affected by gun violence.

One of the most rewarding parts of my work is seeing the transformation that occurs when people feel supported. Trauma has a way of making you feel isolated, like no one could possibly understand what you’re going through. But when you’re surrounded by people who have experienced something similar, there’s a sense of connection and validation that can be incredibly healing. We strive to create that space for people—whether they’ve been directly affected by gun violence or are grappling with other forms of trauma.

Why We Must Address Both Gun Violence and Mental Health

We also need to talk openly about the ways gun violence impacts mental health. Too often, the conversation is centered around political debates, but at the heart of this issue are real people—children, families, entire communities—who are living with the ongoing trauma of these events. Addressing gun violence is not just about preventing the next tragedy; it’s about helping those who have already lived through one.

At Lift Wellness Group, I’ve found a place where I can not only help others heal but continue to heal myself. The work we do is a reminder that while trauma can be overwhelming, it doesn’t have to define us. With the right support, people can rebuild their lives, find peace, and regain a sense of safety. My journey from that day in Sandy Hook to where I am now is proof of that.

And so, I continue this work—not just because I am passionate about advocating for those struggling with mental health, but because I believe in the power of community, empathy, and healing. 

Gun violence may leave scars, but together, we can find a way forward.

Our admissions team is here to help you find the program that is the best match for you. Connect with us today at (203) 908-5603.

Living with a Narcissist: Understanding the Signs, Symptoms, and the Path Forward

Navigating relationships can be a complex journey, especially when one of the individuals involved exhibits narcissistic traits or, in more severe cases, has Narcissistic Personality Disorder (NPD). Living with a narcissist can be emotionally exhausting, leaving partners, family members, and friends feeling confused and drained. 

In this blog post, we will examine the signs and symptoms of narcissism, differentiate between NPD and narcissistic traits, discuss the societal misuse of the term "narcissist," and emphasize the importance of therapy when dealing with these challenging dynamics.

Is everyone a "narcissist"?

In contemporary society, the term "narcissist" is frequently overused. Many people casually label friends, family members, or even public figures as narcissists, often based on a few self-centered behaviors. This casual use can dilute the seriousness of actual NPD and misrepresent the complexities involved in mental health issues.

While it's common for people to display narcissistic traits at times—especially in stressful situations—this doesn't mean they have NPD. It’s crucial to understand that personality disorders exist on a spectrum, and labeling someone as a narcissist without a thorough understanding can lead to stigma and misunderstandings.

On the other hand, NPD is a real issue that affects many individuals and their loved ones. If you are wondering if your loved one is a narcissist, it is vital to seek support from a trained clinician. 

Understanding The Signs and Symptoms of Narcissistic Personality Disorder (NPD)

Narcissistic Personality Disorder is characterized by a pervasive pattern of grandiosity, a constant need for admiration, and a lack of empathy (Mitra et al., 2024). The Diagnostic and Statistical Manual of Mental Disorders (DSM-5) outlines specific criteria that must be met for a diagnosis of NPD, including:

1. A grandiose sense of self-importance: Exaggerating achievements and talents, and expecting to be recognized as superior.

2. Preoccupation with fantasies of unlimited success: Being consumed with success, power, brilliance, or beauty.

3. Believing they are special: Thinking they can only be understood by, or should associate with, other special people or institutions.

4. A need for excessive admiration: Seeking constant validation from others.

5. A sense of entitlement: Expecting favorable treatment or automatic compliance with their expectations.

6. Interpersonal exploitiveness: Taking advantage of others to achieve their own goals.

7. Lack of empathy: Difficulty recognizing or caring about the feelings and needs of others.

8. Envy of others or belief that others are envious of them: Exhibiting jealousy or believing others are jealous of their success.

9. Arrogant behaviors or attitudes: Displaying haughty behaviors or showing disdain for others.

These symptoms can cause significant distress and impairment in various areas of life, including work and interpersonal relationships (American Psychiatric Association, 2022).

Narcissistic Traits vs. Narcissistic Personality Disorder

It's essential to distinguish between individuals who have Narcissistic Personality Disorder and those who may exhibit narcissistic traits without the full-blown disorder. Many people have narcissistic traits—such as selfishness or arrogance—without meeting the criteria for NPD. This distinction matters because it influences how we understand these individuals and the potential for change.

For example, someone with narcissistic traits might occasionally engage in self-centered behavior but still be capable of empathy and self-reflection. They may be unaware of how their actions affect others and can improve through personal growth, feedback, and therapy.

Conversely, someone with NPD will likely struggle with a deeply ingrained pattern of narcissism, making it challenging for them to change without significant professional intervention. This lack of self-awareness can create an unyielding cycle of dysfunction in relationships.

The Emotional Toll of Living with a Narcissist

Living with a narcissist can take an emotional toll on individuals. Those in relationships with narcissistic partners may experience:

• Chronic self-doubt: Constant criticism or gaslighting can make individuals question their reality and self-worth.

• Isolation: Narcissists often seek to control their partners, leading to social isolation and loss of support networks.

• Emotional exhaustion: The relentless cycle of manipulation and emotional demands can leave individuals feeling drained and anxious.

• Loss of identity: Over time, the partner may suppress their needs and desires to appease the narcissist, leading to a diminished sense of self.

Recognizing these signs can be the first step towards reclaiming one’s emotional health.

The Importance of Therapy

Therapy plays a crucial role in navigating relationships involving narcissism. For those living with a narcissist, therapy can offer:

1. Validation: A therapist can provide a safe space to validate feelings and experiences that may have been dismissed or belittled by the narcissist.

2. Coping strategies: Therapy can equip individuals with tools to manage stress, set boundaries, and respond effectively to manipulative behaviors.

3. Self-exploration: Engaging in therapy allows individuals to explore their self-worth, identity, and personal goals, which may have been overshadowed by the narcissist's demands.

4. Support network: Group therapy or support groups can connect individuals with others who have had similar experiences, providing a sense of community and understanding while navigating setting boundaries, or in some cases, ending the relationship with the narcissist.

For individuals with NPD, therapy can help them develop self-awareness, understand the impact of their behavior on others, and learn healthier ways to interact and connect.

Living with a narcissist—whether a partner, family member, or friend—can be challenging and emotionally draining. While the journey can be difficult, seeking therapy can provide invaluable support and guidance. With the right tools and understanding, individuals can reclaim their lives and develop healthier relationships, whether with themselves or others. Remember, you are not alone, and taking the first step toward healing is a significant achievement in itself.

At Lift Wellness Group, we offer distinct levels of care that are designed to support you. Our team of compassionate and highly trained clinicians and staff are here to support you in your recovery. 

Outpatient Services: Working with a Lift therapist or dietitian will provide individualized care as you navigate mental health, disordered eating, or eating disorder recovery.

Our Adult and Adolescent Partial Hospitalization Programs (PHP) and Intensive Outpatient Programs (IOP) are highly structured and comprehensive programs that focus on holistic healing and recovery from mental health and eating disorders.

Our admissions team is here to lend a listening ear and find a treatment option that is the best match for you. Connect with us today at (203) 908-5603.

Written by Allison Cooke, Certified Intuitive Eating Counselor and MSW Student.

References:

Mitra, P., & Torrico, T. J. (2024, March 1). Narcissistic personality disorder. StatPearls [Internet]. https://www.ncbi.nlm.nih.gov/books/NBK556001/ 

American Psychiatric Association. (2022). Diagnostic and statistical manual of mental disorders (5th ed., text rev.). https://doi.org/10.1176/appi.books.9780890425787

4 Things to Know About Treating OCD

Obsessive-Compulsive Disorder (OCD) affects millions of people worldwide, yet misconceptions about this condition persist. OCD awareness week runs from 10/13 - 10/18 in 2024, which makes this the perfect time to understand what OCD truly is and how it can be treated. 

Recognizing the different facets of OCD can empower those living with it and help others provide support in meaningful ways. Here are four essential things to know about treating OCD.

1. It’s an Anxiety Disorder

OCD is classified as an anxiety disorder, which means its primary driver is a sense of fear or unease. People with OCD experience intrusive thoughts, known as obsessions, that create significant distress or anxiety. To cope with these thoughts, they often engage in repetitive behaviors or mental acts called compulsions. These compulsions are attempts to neutralize or reduce the anxiety brought on by the obsessions, but they often end up reinforcing the cycle of fear and anxiety.

Unlike general anxiety, where worry is often diffuse and unfocused, OCD fixates on specific fears or doubts, like the fear of contamination or the need for symmetry. Understanding OCD as an anxiety disorder helps frame its symptoms within a broader category of treatable mental health conditions, making it clear that those experiencing it aren’t alone in their struggles.

2. You Can’t Always See It

One of the biggest misconceptions about OCD is that it always involves visible compulsions like excessive handwashing or checking behaviors. While these are common manifestations, not all OCD symptoms are so easily recognizable. Many people with OCD engage in mental rituals or internalized compulsions that aren’t outwardly visible. For example, they may silently repeat phrases, count numbers in their head, or mentally review past events to ensure they didn't make a mistake.

This hidden aspect of OCD often leads to a lack of understanding or misdiagnosis, as those around the person may not see any obvious signs of distress. It’s essential to recognize that OCD is not just about cleanliness or order; it’s about a relentless cycle of thoughts and behaviors that can dominate a person's internal world, even if they're outwardly calm.

3. It’s Treatable!

The good news is that OCD is highly treatable, and many people experience significant improvements with the right approach. One of the most effective treatments is Exposure and Response Prevention (ERP) therapy, a form of cognitive-behavioral therapy (CBT). ERP works by gradually exposing individuals to the source of their anxiety without allowing them to engage in their usual compulsive behaviors. This exposure helps reduce the power of the obsessions and diminishes the compulsive responses over time.

Studies show that ERP has a success rate of up to 60-80% in reducing OCD symptoms, making it the gold standard in OCD treatment. In many cases, therapy is complemented with medications such as selective serotonin reuptake inhibitors (SSRIs), which help to regulate mood and reduce anxiety. 

While many people can manage their OCD through outpatient therapy, there are instances where a more intensive level of care is required. When OCD severely disrupts daily functioning or quality of life, structured programs like Partial Hospitalization Programs (PHPs) or residential care can offer the comprehensive support needed to stabilize the condition.

4. EMDR is a highly effective treatment for OCD

EMDR (Eye Movement Desensitization and Reprocessing) is increasingly recognized as a valuable treatment for OCD, specifically by addressing the core anxieties and triggers that fuel obsessive-compulsive behaviors. Unlike traditional talk therapy, which often focuses on thought patterns, EMDR works on a deeper level by reprocessing distressing emotions and beliefs linked to OCD. 

Through bilateral stimulation, EMDR helps the brain desensitize to these triggers, diminishing their power and reducing the compulsive responses that usually follow obsessive thoughts.

One of the key benefits of EMDR in treating OCD is its ability to target both the root emotional distress and the negative self-beliefs that often accompany the disorder. Many individuals with OCD struggle with intrusive thoughts that are not only distressing but also tied to deeper issues like fear of losing control or overwhelming guilt. 

EMDR helps individuals reframe these beliefs, making the obsessive thoughts less disruptive and reducing the need to perform compulsive actions. By integrating EMDR into the treatment plan, many clients experience a significant decrease in OCD symptoms and gain better emotional resilience in dealing with their triggers.

There is hope for recovery from OCD 

OCD is a multifaceted anxiety disorder that extends far beyond the media’s portrayal of visible compulsions. While its symptoms are often hidden, their impact can be profound and disruptive to a person's daily life. Thankfully, effective treatments like ERP and EMDR provide hope and tangible relief for those struggling with this condition. 

If you or someone you know is experiencing obsessive-compulsive symptoms, seeking professional guidance is essential to explore all available treatment options. Always consult with a healthcare provider before starting any new mental health strategy.

To get started on your recovery journey, connect with us today at (203) 908-5603.

References:

1. International OCD Foundation. "About OCD." https://iocdf.org/about-ocd/

2. American Psychiatric Association. "What is Obsessive-Compulsive Disorder?" https://www.psychiatry.org/patients-families/ocd

3. Mayo Clinic. "Obsessive-Compulsive Disorder (OCD)." https://www.mayoclinic.org/diseases-conditions/obsessive-compulsive-disorder/symptoms-causes/syc-20354432

4. EMDRIA. “EMDR and OCD Therapy” https://www.emdria.org/blog/emdr-therapy-and-ocd-2/ 

PHP vs IOP for OCD: Which option is right for me?

Obsessive-compulsive disorder (OCD) is a mental health condition characterized by intrusive thoughts and repetitive behaviors. These thoughts and behaviors can significantly interfere with daily life and cause distress. When dealing with OCD, seeking professional help is crucial. One of the important decisions to make is choosing the right treatment program. Two common options are Partial Hospitalization Programs (PHP) and Intensive Outpatient Programs (IOP).  

PHP and IOP both offer structured therapy, but they differ in terms of intensity and flexibility. PHP programs provide a more intensive level of care, involving daily therapy sessions and a structured environment. This can be particularly beneficial for individuals with severe OCD symptoms who require close supervision and support. 

IOP programs offer a less intensive approach, typically involving several therapy sessions per week. This option may be suitable for individuals with milder symptoms or who need to balance treatment with work or school commitments.

Ultimately, the best treatment program for OCD will depend on individual needs and circumstances. Factors to consider include the severity of symptoms, insurance coverage, availability of programs in the area, and personal preferences. Let’s take a closer look at each of these options, and help guide this discussion with your provider.

What is a PHP (Partial Hospitalization Program)?

A Partial Hospitalization Program (PHP) is a structured, intensive therapy program designed for individuals with mental health conditions, including OCD. It provides a supportive environment where patients receive daily therapy sessions, medication management, and other necessary services.

Benefits of PHP for OCD

• Intensive, Structured Therapy: PHP offers a high level of therapeutic support, with multiple therapy sessions each week in a structured environment. This can be particularly beneficial for individuals with severe OCD symptoms who require close supervision and guidance.

• Personalized Treatment: PHP programs often tailor treatment plans to meet the specific needs of each patient. This may include cognitive-behavioral therapy (CBT), medication management, and other evidence-based interventions. CBT is a widely used approach for OCD, as it helps individuals identify and challenge negative thought patterns and behaviors associated with their condition.

• Social Support and Education: PHP programs often include group therapy sessions and educational workshops. This can provide valuable social support and opportunities to learn coping skills and strategies for managing OCD. Group therapy can also help individuals feel less alone and develop a sense of belonging.

• Flexibility: While PHP programs are intensive, they may offer more flexibility than inpatient hospitalization, allowing patients to maintain some level of independence and connection to their daily lives. This can be important for individuals who need to balance treatment with work, school, or other responsibilities.

It's important to consult with a mental health professional to determine if a PHP program is the right choice for you and to discuss the specific programs available in your area. 

What is an IOP (Intensive Outpatient Program)?

An Intensive Outpatient Program (IOP) is a less intensive form of treatment compared to PHP, designed for individuals who require mental health support but may not benefit from a full-time program. IOPs typically involve several therapy sessions per week, allowing patients to maintain some level of independence and continue with their daily routines.

Benefits of IOP for OCD

• Flexibility and Balance: IOPs offer a flexible schedule that allows patients to balance treatment with work, school, or other responsibilities. This can be particularly beneficial for individuals who need to maintain their daily routines while receiving the necessary support for their OCD symptoms.

• Personalized Treatment: IOP programs often tailor treatment plans to meet the specific needs of each patient. This may include cognitive-behavioral therapy (CBT), medication management, and other evidence-based interventions. CBT is a widely used approach for OCD, as it helps individuals identify and challenge negative thought patterns and behaviors associated with their condition.

• Gradual Return to Independence: IOPs can help patients gradually develop coping skills and strategies for managing their OCD symptoms independently. This can be a valuable step in transitioning from a more intensive treatment program like PHP or preparing for independent living.

• Cost-Effective Option: IOPs are generally less expensive than PHP programs, making them a more affordable option for some individuals. This can be especially important for those with limited insurance coverage or financial resources.

By carefully considering these factors with your mental health provider, you can select an IOP program that best meets your individual needs and helps you manage your OCD symptoms effectively.

What to Consider When Choosing Between PHP and IOP for OCD

When deciding between a Partial Hospitalization Program (PHP) and an Intensive Outpatient Program (IOP) for OCD treatment, several factors should be carefully considered. The severity of OCD symptoms, individual needs and preferences, insurance coverage, availability of programs in the area, and cost are all important considerations.

Individuals with severe OCD symptoms may benefit more from the intensive structure and support provided by a PHP. However, those with milder symptoms may find an IOP to be sufficient. Personal preferences, lifestyle, and support systems should also be taken into account. Some individuals may prefer the flexibility of an IOP, while others may benefit from the more structured environment of a PHP.

It's important to check with your insurance provider to determine your coverage for PHP and IOP programs. This can help you assess the financial implications of each option. Additionally, research the availability of programs in your local area and consider factors such as location, reputation, and specific services offered.

Ultimately, the best treatment option for OCD will depend on individual circumstances and needs. Consulting with a mental health professional can help you evaluate your options and make an informed decision.

To learn more about our PHP and IOP in Westport, CT, contact us today. 

Health at Every Size (HAES): A Weight-Neutral Framework for Health and Eating Disorder Treatment

The Health at Every Size (HAES) framework is a transformative approach to health and well-being that emphasizes body diversity, respect, and inclusivity. Rather than focusing on weight as the primary indicator of health, HAES promotes a holistic understanding of health that encompasses physical, emotional, and mental well-being. This framework recognizes that people come in all shapes and sizes and that health can be achieved independently of body weight.

What Is HAES?

HAES is grounded in five key principles:

1. Weight Inclusivity: This principle challenges the idea that thinness is the standard of health. It recognizes and respects body diversity and aims to reject the stigmatization of people based on their size.

2. Health Enhancement: HAES promotes health policies that improve and equalize access to services across different body sizes. It promotes behaviors that support physical, emotional, and social well-being rather than focusing on weight loss as the only vehicle to health.

3. Respectful Care: The framework advocates for addressing weight stigma and bias in healthcare and ensuring that patients of all sizes receive compassionate and respectful care.

4. Eating for Well-being: HAES encourages intuitive eating, which involves listening to the body’s hunger and fullness cues, rather than adhering to restrictive diets or rigid eating patterns.

5. Life-Enhancing Movement: It promotes physical movement that individuals enjoy and that makes them feel good, rather than exercising for the purpose of losing weight.

Why HAES Is Important in Eating Disorder Treatment

HAES plays a pivotal role in eating disorder treatment because of its weight-neutral approach. Traditional weight-centric models of health often contribute to disordered eating patterns, particularly in individuals who may feel pressure to conform to societal beauty standards. The emphasis on weight loss or maintaining a certain body size can exacerbate body dissatisfaction, leading to unhealthy relationships with food and exercise.

Eating disorders like anorexia, bulimia, and binge eating disorder can be rooted in body dissatisfaction, weight stigma, and the pressure to achieve a particular body size. HAES challenges these harmful societal norms by emphasizing body acceptance and promoting self-care over weight control. This approach is particularly important for eating disorder recovery, as it shifts the focus from weight as the problem to behaviors and mindsets that support holistic health.

By removing the emphasis on weight loss, HAES helps individuals reconnect with their bodies, placing the focus on self-acceptance and self-compassion. This can significantly reduce the anxiety and obsession around food and body image, helping individuals develop a healthier relationship with food and movement.

Adopting a Weight-Neutral Approach to Decrease Weight Stigma

To embrace a weight-neutral approach and combat weight stigma, we can make several key shifts in our personal and professional lives:

1. Change the Dialogue Around Weight: Instead of equating weight with health, focus on behaviors that promote overall well-being. Celebrate a diverse range of body types and avoid making assumptions about someone's health based on their appearance.

2. Promote Intuitive Eating: Develop a non-restrictive, balanced approach to eating that is driven by internal cues such as hunger, satisfaction, and pleasure. This reduces the pressure to follow rigid diets or achieve a certain weight.

3. Emphasize Compassionate and Bias-Free Care: Health professionals should be trained to recognize and combat their own weight biases. Providing weight-neutral care means treating each patient with respect, focusing on their specific health needs rather than their size. If you are a patient, find a HAES-aligned provider. Reach out to Lift or utilize the HAES provider search tool here: https://asdah.org/listing/

4. Encourage Joyful Movement: Explore ways physical activity can enhance your well-being, not as a punishment for your body or a means of weight control. By engaging in movement you enjoy, you will be on the path to establishing a long-term balanced relationship with movement. 

5. Advocate for Body Acceptance: Be an advocate! Challenge societal beauty norms and promote size inclusivity. Educate others on body diversity and the importance of respecting all body sizes. This cultural shift can help reduce the prevalence of eating disorders and improve mental health for people of all sizes.

The Health at Every Size framework offers a refreshing and much-needed perspective in a society that often equates health with thinness. In the context of eating disorder treatment, HAES can be particularly empowering, as it celebrates and promotes body acceptance and a weight-neutral approach to care. 

By shifting our focus from weight to overall well-being, we can create a more inclusive and compassionate environment for people of all sizes, reduce weight stigma, and promote lasting health. 

Are you looking for a HAES-aligned therapist or dietitian? 

At Lift Wellness Group, we offer distinct levels of care that are designed to support you. Our team of compassionate and highly trained clinicians and staff are here to support you in your recovery. 

Outpatient Services: Working with a Lift therapist or dietitian will provide individualized care as you navigate mental health, disordered eating, or eating disorder recovery.

Our Partial Hospitalization Program (PHP) and Intensive Outpatient Program (IOP) are highly structured and comprehensive programs that focus on holistic healing and recovery from mental health and eating disorders.

Our admissions team is here to lend a listening ear and find a program that is the best match for you. Connect with us today at (203) 908-5603.

Written by Allison Cooke, Certified Intuitive Eating Counselor and MSW Student.

Will Exercising Help My Mental Health?

Many people know that physical exercise is beneficial for the body, but fewer recognize its profound impact on mental health. Exercise is increasingly recommended by healthcare professionals as a key component in managing mental well-being, and for good reason. 

From reducing symptoms of anxiety and depression to improving cognitive function, regular physical activity has far-reaching effects. For those who lead sedentary lifestyles, the biggest mental health benefits often come from simply transitioning to moderate activity levels.

The Neuroscience of Exercise and Mental Health

At the core of exercise's impact on mental health lies neuroscience. When we exercise, our bodies release a cocktail of chemicals that significantly affect brain function. The most well-known of these are endorphins, often referred to as "feel-good" chemicals. Endorphins help reduce the perception of pain and trigger positive feelings. 

Along with endorphins, exercise also increases levels of serotonin and dopamine—neurotransmitters that play a crucial role in mood regulation, focus, and emotional well-being. These neurochemical changes contribute to feelings of happiness, reduced anxiety, and greater emotional resilience.

Additionally, aerobic exercise has been shown to promote neuroplasticity, which refers to the brain's ability to adapt and grow. Studies suggest that physical activity can increase the production of Brain-Derived Neurotrophic Factor (BDNF), a protein essential for learning, memory, and overall brain health. 

Higher levels of BDNF are linked to a lower risk of mental illnesses like depression and dementia. Essentially, by engaging in regular physical activity, you’re not just exercising your body, but you’re also strengthening your brain's capacity to cope with stress and form new neural connections.

From Sedentary to Moderate: The Biggest Mental Health Gains

While exercise at all levels can be beneficial, research consistently shows that the most significant mental health gains occur when someone transitions from a sedentary lifestyle to moderate physical activity. The difference between sitting for long periods and moving more consistently can lead to dramatic improvements in mood and cognitive function. 

Moderate exercise, like walking, swimming, or light jogging, is particularly effective for those new to physical activity or those who may find high-intensity workouts daunting. One reason for this is that moderate activity can lower stress hormones like cortisol. Chronically high cortisol levels are associated with anxiety, depression, and other mood disorders. 

By incorporating even light-to-moderate exercise into your daily routine, you can start to see reductions in these stress hormones, which leads to better mental clarity, emotional stability, and a more positive outlook on life. 

Importantly, you don’t have to become a marathon runner or a gym enthusiast to reap these benefits. Just 20 to 30 minutes of moderate activity a day can have lasting positive effects on mental health.

Moreover, moderate exercise is more sustainable and easier to integrate into a busy schedule. For those who work demanding jobs or who find themselves constantly engaged in social or family responsibilities, walking during lunch breaks, taking the stairs instead of the elevator, or biking around the neighborhood can be manageable and effective.

Who Should Avoid Exercise, and What Are the Alternatives?

While exercise is beneficial for most, it’s not suitable for everyone, particularly for those with certain medical conditions or eating disorders. For individuals with heart conditions, respiratory issues, or physical disabilities, starting an exercise routine without consulting a healthcare professional can pose serious risks. Additionally, people living with eating disorders might find exercise harms their recovery or potentially worsens their condition.

For those who shouldn’t engage in traditional forms of exercise, there are other ways to promote mental well-being without physical strain. One excellent alternative is spending time outdoors. 

Research has shown that simply being in nature and absorbing sunlight can 

• elevate mood

• decrease stress

• improve mental clarity

Sunlight exposure is a natural way to boost serotonin levels, which are crucial for maintaining emotional balance. Activities like gardening, birdwatching, or simply taking a gentle stroll in a park can provide some of the benefits of exercise without the physical exertion.

Creative expression is another valuable tool for mental health. Art therapy, music therapy, or engaging in a hobby like painting or writing can be incredibly healing. These activities offer an outlet for emotions, help reduce stress, and allow for moments of mindfulness. Engaging in creative tasks can bring about a sense of accomplishment and purpose, which are important for self-esteem and emotional well-being.

It’s Never Too Late to Start Exercising

Exercise is an incredibly powerful tool for improving mental health, and its benefits extend far beyond the physical. From boosting mood and reducing anxiety to strengthening cognitive function, physical activity plays a crucial role in overall mental well-being. 

There is no age group that doesn’t benefit from introducing regular activity into one’s life. The best part? It’s fun! Whether it’s a walk with a family member, pickleball with a friend, or a hike with a partner – it’s hard to go wrong when we are moving and feeling good. 

Consult a Professional Before Starting an Exercise Regime

It's important to note that while exercise can have transformative effects on mental health, it's crucial to consult with a medical professional before starting any new exercise regime, especially if you have underlying health conditions. 

A healthcare provider can help you design a safe and effective routine that suits your needs and ensures that you avoid potential risks. For many people, exercise alone may not be enough to manage their mental health, and it should be part of a broader plan that includes therapy, medication, or other interventions. 

Anthony A. Cernera, M.Ed.
Lift Wellness Intern
Doctoral Candidate `25
Clinical Mental Health Counseling MA `25

References:

1. Mayo Clinic Staff. "Depression and anxiety: Exercise eases symptoms." Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495

2. Harvard Health Publishing. "Exercising to relax." Harvard Medical School. https://www.health.harvard.edu/staying-healthy/exercising-to-relax

3. National Institute of Mental Health. "The Brain’s Response to Exercise." NIMH. https://www.nimh.nih.gov/health/topics/exercise

Maternal Mental Health Awareness Week

Maternal Mental Health Awareness Week is this week! This week gives us an opportunity to acknowledge the profound impact mental health has on the entire family and to destigmatize the struggles many mothers face silently. The Blue Dot Project created this initiative to raise awareness and help reduce the stigma surrounding perinatal mental health disorders. This year’s theme is Storytelling Saves Lives and will feature stories from women and families impacted by perinatal mental health concerns, that promote ideas of solidarity, hope, and empowerment. During the week of May 5th-11th, the Blue Dot Project will post on their social media outlets informative resources and personal stories.

Amidst the joy and excitement of motherhood, many new moms experience the baby blues. The baby blues is a common phrase referring to feelings of intense sadness or mood swings postpartum. According to the American Pregnancy Association about 70-80% of new mothers experience baby blues. There is no specific cause of the baby blues, but it may be related to hormonal changes in the brain postpartum, fatigue, and adjusting to monumental life changes. Symptoms of baby blues lasting more than two weeks can indicate postpartum depression or other mental health concerns. CDC research shows that 1 in 8 women experience postpartum depression. Listed below are symptoms that indicate extra support is recommended:

·      Feeling down, depressed, or, hopelessness

·      Thoughts of harming self or others

·      Feelings of irritability or restlessness

·      Withdrawing from loved ones

·      Feeling emotionally disconnected from the baby

·      Doubting your ability to care for the baby

·      Feeling guilt or shame about your ability to care for your baby

·      Obsessive thoughts about the baby’s safety

Coping Strategies

Self-Care

Prioritize self-care activities that you enjoy. Self-care does not have to be something big or time-consuming, it can be something as small as listening to your favorite songs or taking a few minutes to sit outside. It can be whatever you enjoy doing that can help alleviate stress. Self-care gives you time for things that you genuinely enjoy or need in that moment.

Seek out Support

It takes a village; it is okay to ask for help from loved ones. If you need help or need a break do not hesitate to lean on friends and family. It can be isolating and lonely at times, but you are not alone! There are new mom support groups and other parenting groups that will connect you with people going through similar experiences. If you are having difficulties fostering connections and support from others it is recommended that you seek support through individual therapy and group therapy sessions.

Setting Realistic Goals          

Things may not go exactly as planned, which can be anxiety-provoking and frustrating. Be gentle with yourself and set small realistic goals. By breaking things down into smaller, more manageable steps it will help you focus on accomplishing one thing at a time. This can help you complete your task in a less anxiety-provoking way. Celebrate your accomplishments but understand that bumps in the road happen and that is part of your journey. Motherhood is not picture perfect but know that you are doing the best you can.

Maternal Mental Health Awareness Week helps us spread the word that new moms are not alone in this journey. Motherhood is a life-changing experience that comes with a mix of emotions, including moments of sadness, anxiety, and irritability. If you are struggling to cope, we have clinicians available to support you through the complexities of motherhood.

Celebrating an Eating Disorder Recovery-Aligned Passover

Passover is a time of tradition, reflection, and family gatherings. It can also present unique challenges for those navigating eating disorder recovery. With certain dietary restrictions, such as abstaining from eating leavened breads, and family meals, individuals in recovery may find themselves grappling with conflicting emotions and triggers during this holiday. However, with mindful planning, support, and self-compassion, it is possible to honor both religious traditions and the journey toward healing. 

Here are some strategies for navigating Passover while staying aligned with eating disorder recovery.

1. Focus on Meaning: Understanding the significance of Passover and its traditions related to food can provide clarity and context. Take the time to explore the reasons behind food traditions and how they tie into the spiritual and historical aspects of the holiday. This reflection can help shift the focus from food-related anxieties to a deeper appreciation of tradition.

2. Communicate with Supportive Individuals: Reach out to a trusted rabbi, family member, treatment team member, or friend who understands your journey in recovery. Discuss your concerns openly and seek their guidance on how to participate in Passover rituals while prioritizing your recovery. They may offer valuable insights and support to help you navigate any challenges that arise.

3. Focus on Flexibility, Not Perfection: Recognize that recovery is a journey, and it's okay to adapt traditions to suit your needs. Strive for flexibility rather than rigid adherence to dietary rules. Allow yourself the freedom to make modifications that support your well-being.

4. Self-Compassion and Forgiveness: Be gentle with yourself throughout the Passover holiday. It's natural to experience moments of struggle or setbacks, but it's essential to practice self-compassion and forgiveness. If you find yourself feeling guilty or overwhelmed, remind yourself that you are doing the best you can in a challenging situation. Every step you take toward prioritizing your health and well-being is a victory worth celebrating.

5. Seek Professional Support: If you find that Passover triggers significant challenges or exacerbates disordered eating behaviors, don't hesitate to reach out for professional help. At Lift, we provide guidance, support, and coping strategies tailored to your individual needs. Remember that seeking help is a sign of strength, and you deserve support on your journey to recovery.

Remember that you are not alone, and there are resources available to help you navigate this challenging time with grace and resilience. 

At Lift Wellness Group, we offer various and distinct levels of care that are designed to support you. Our team of compassionate and highly trained clinicians and staff are here to support you in your recovery. 

Outpatient Services: Working with a Lift therapist or dietitian will provide individualized care as you navigate mental health, disordered eating, or eating disorder recovery.

Our Adult and Adolescent Day Programs (PHP) and Intensive Outpatient Programs (IOP) are highly structured and comprehensive programs that focus on holistic healing and recovery from mental health and eating disorders.

Our admissions team is here to lend a listening ear and find a program that is the best match for you. Connect with us today at (203) 908-5603.

Click here for more on eating disorder treatment.

How Partial Hospitalization Programs Can Better Support Your Teen's Mental Health

The journey to wellness for teens can be complex, often requiring specialized care and comprehensive treatment strategies. Partial Hospitalization Programs (PHP) are a pivotal resource in adolescent mental health care. However, the effectiveness of these programs largely depends on their design, approach, and the individualized attention they offer. At Lift Teen and Parent Wellness Centers, we effectively support your teen's mental health.

1. Tailored Treatment Plans

Every teen is unique, with distinct experiences, challenges, and needs. To maximize the effectiveness of a PHP, it is essential to develop tailored and individualized treatment plans that address the specific mental health concerns of each teen. This involves assessments to identify underlying issues and create personalized interventions. By customizing treatment plans, we ensure teens receive the targeted care they require, leading to more successful outcomes and lasting recovery. It is also important to ask treatment programs what their group sizes are. Small group sizes are key to providing an individualized approach.

2. Multidisciplinary Approach

Mental health is multifaceted, often requiring a multidisciplinary approach to care. Our PHP will integrate various therapeutic modalities with a diverse staff, including individual therapy, group counseling, family therapy, dietary services, and psychiatric care. This approach addresses the diverse needs of teens, fostering emotional, psychological, and social well-being. Moreover, collaborating with a team of professionals allows for continuous monitoring, adjustment, and optimization of treatment strategies.

3. Family Involvement and Support

Family plays a crucial role in a teen’s mental health journey. PHPs actively involve families in the treatment process, offering education, counseling, and support services. By engaging parents and guardians, PHPs can provide communication strategies, strengthen family dynamics, and facilitate a supportive home environment conducive to recovery. Family involvement not only fosters healing but also empowers parents and caregivers with the tools and resources to support their teen's ongoing mental health needs.

4. Transition and Continuity of Care

As teens progress through the program, it's essential to develop transition plans that facilitate the move from PHP to lower levels of care, such as IOP, outpatient therapy, or dietary services. This ensures that teens maintain momentum in their recovery journey with ongoing support and resources to navigate challenges and build resilience.

At Lift Teen and Parent Wellness Centers, we are dedicated to empowering teens and their families on the path to wellness. Recognized for our excellence in PHP and IOP programming, we offer specialized treatment for eating disorders and a wide range of general mental health concerns, including anxiety, depression, and mood disorders.

Partial Hospitalization Program (PHP)

Lift’s adolescent PHP provides intensive, structured treatment for teens struggling with mental health concerns and eating disorders. With personalized treatment plans, multidisciplinary care, and family involvement, the program focuses on healing, fostering emotional resilience, and enhancing overall well-being.

Intensive Outpatient Program (IOP)

The IOP at Lift offers flexible, comprehensive care for teens requiring more support than traditional outpatient therapy. Through individual therapy, group counseling, and family involvement, the program promotes recovery, empowerment, and sustainable mental health strategies.

Specialized Treatment for Eating Disorders

Lift specializes in the treatment of eating disorders, providing targeted interventions, nutrition counseling, and therapeutic support to help teens overcome challenges related to body image, food, and self-esteem. The center's evidence-based approach fosters healing, self-acceptance, and a balanced relationship with food and body.

General Mental Health Concerns

In addition to eating disorders, Lift offers comprehensive treatment for a variety of mental health concerns, including anxiety, depression, and mood disorders. Through personalized care, therapeutic interventions, and ongoing support, Lift empowers teens to build resilience, develop coping skills, and thrive in their daily lives.

To learn more about our Partial Hospitalization Program (PHP), Intensive Outpatient Program (IOP), or our outpatient services, reach out to us today at (203) 908-5603.

5 Tips to Navigate Body Dysmorphia

It’s not uncommon to wish you could change certain features about yourself sometimes. Maybe you’re not always happy with the way you look, but you don’t give it much thought. Most of us accept the fact that we’re flawed human beings, and it’s often easy to accept and even embrace those flaws.

But, for someone with body dysmorphia, that isn’t the case. Body dysmorphia is a mental illness that causes individuals to obsess over a perceived physical flaw. The flaw likely isn’t realistic or as “extreme” as the person makes it out to be. However, it’s all they can focus on.

Many people with body dysmorphia become obsessed with things like weight, hair, or facial features. They might spend hours each day trying to “fix” the flaw or even go to extreme lengths, like cosmetic surgery.

Sound familiar? The first step toward combatting body dysmorphia is recognizing there’s a problem. Let’s cover a few more tips you can use to navigate the condition and feel comfortable and confident in your own skin again.

1. Get the Help You Deserve

One of the best things you can do for yourself when you have body dysmorphia is to work with a mental health specialist. Therapy is a great way to better understand the condition. A therapist can also help you determine where it stems from while giving you actionable advice on how to fight back.

Body dysmorphia can make it easy to want to isolate yourself. You need a healthy support system. That should include family and friends, but it should also include someone who can guide you through an effective treatment plan.

2. Write in a Journal

Sometimes, jotting down your negative thoughts and feelings can make them feel less overwhelming and powerful.

The next time you look in the mirror and think something negative about yourself, write it down. Write about how you feel, what you see, and why. Journaling is a good way to organize your thoughts. It can also help you distract yourself long enough that those thoughts don’t feel so controlling.

Plus, a journal lets you track how far you’ve come in your healing journey.

3. Practice Self-Care

It’s not uncommon for people with body dysmorphia to feel guilt or shame over some kind of physical feature. You might lack self-compassion, so you don’t care for yourself as you should.

Everyone deserves self-care. Try to do something that benefits your well-being every day, for example: move your body, prioritize sleep, eat a variety of foods and spend time outside. Find small things that make you feel good, and you’ll start to realize how essential those daily moments of self-care are to your mental health..

4. Connect With Others

Body dysmorphia impacts more people than you might think. In addition to one-on-one therapy, consider joining a support group.

Connecting with others going through the same condition can make a big difference in your outlook and treatment. You’ll recognize that you’re not alone in the way you feel. You’ll also hear about other people’s journeys and see how others are coping. If you’ve ever felt like healing is hopeless, a support group can help you see the light at the end of the tunnel.

5. Set Small Goals

Setting small goals for yourself as you try to overcome body dysmorphia will help to boost your motivation. Work with your therapist to discuss the goals that are important to you. As you reach each milestone, celebrate yourself. Recognize how far you’ve come, and know you’re strong enough to keep moving forward.

If you’re struggling with body dysmorphia, don’t hesitate to reach out for help. Having a healthy relationship with your body is possible, and you don’t have to do it alone.

Click here for information on eating disorder treatment.

How to Care for an Anxious Child

As a parent or caregiver, it can be very difficult to see your child struggling with anxiety. We often think of anxiety as an “adult” condition. But it affects kids and teens, too. The sooner you’re able to recognize the signs of child anxiety, the sooner you can take steps toward helping your child.

Consider what your child might have to feel anxious about. Major life changes can be a big trigger. Things like divorce, moving, going to a new school, or the death of a loved one can all contribute to anxiety at an early age.

With that in mind, let’s dive deeper into some of the common signs of anxiety in children and what you can do to help your child if they’re anxious.

What Are the Signs of Anxiety in Kids?

It’s not uncommon for kids to experience fear and worry from time to time. The world is new, and they’re experiencing things for the first time. Occasional fears can typically be assuaged quickly. But there’s a difference between those fears and anxiety.

Anxiety, even in children, is persistent. It is an intense feeling of fear over everyday situations. Often, anxious thoughts about those situations are unwarranted, but they can’t be helped by the person dealing with them.

Anxiety impacts everyone differently. However, some of the most common signs of anxiety in children include:

●      Difficulty concentrating

●      Sleep troubles

●      Fidgeting

●      Getting angry or quickly irritable

●      Changes in eating habits

●      Constant worrying

●      Negative thoughts

If your child has been exhibiting one or more of these symptoms for a while, it’s likely they’re dealing with more than just “normal” worry. Again, no parent or caregiver wants to see their child struggle. Thankfully, there are things you can do to support them and help them fight back against anxious thoughts.

Validate Their Feelings

Let your child know that their feelings are valid and that you understand where they’re coming from. Everyone deserves to be heard, and when you assure your child that their emotions matter, they’ll be more likely to open up.

Do what you can to empathize with them. Put yourself in their shoes and talk about some of your own fears and how you’ve overcome them. Most importantly, be a listening ear. You’ll end up learning more than you might realize.

The better you understand your child’s anxiety by listening, the easier it will be to help them challenge their negative thoughts. You can serve as a support system to help them see past the fear so that they’re more likely to overcome it.

Practice Deep Breathing

Anxiety can take control of the mind quickly. If your child is struggling with fear, teach them how to come back down and regain control through deep breathing exercises.

Things like mindfulness and meditation are great ways for your child to center themselves and re-focus their mind. Practice deep breathing with them. Consider downloading a guided meditation app that can help them relax, and don’t hesitate to meditate with them!

Build Their Confidence

Because anxiety tends to thrive on the unknown, do what you can to build your child’s confidence. It’s especially important in areas where they might struggle with uncertainty. Praise them when they’ve done something difficult or overcome a challenge. Encourage them to focus on their strengths and skills. The more confident your child is, the less likely it will be for them to fall victim to fear.

Finally, don’t hesitate to reach out for professional help if your child is still struggling. The good news about anxiety is that it’s often very manageable — with the right treatment. Feel free to contact me for more information or to schedule an appointment for your child soon.

Click here for more information on child therapy.

What Makes Teen Brains Different

Have you ever wondered what’s going on inside your teenager’s head? No, it’s not a rhetorical question. There’s no doubt that teens tend to think differently than adults. But it’s not just a “phase” or some kind of rite of passage.

The teenage brain is actually different in a variety of ways.

Chances are, you thought and acted differently as a teen than you do today. But you probably didn’t know why. The more you understand the teenage brain, the easier it is to see why their thought process is so different.

So, let’s take a closer look at what makes the teenage brain different. Doing so can help you approach your teenager in ways that might better fit their needs.

The Prefrontal Cortex Isn’t Fully Developed

Perhaps the biggest difference between adult and teenage brains is the development of the prefrontal cortex. This is the part of the brain responsible for regulating thoughts, actions, and emotions.

Do you ever feel like your teen makes decisions without thinking them through? Do they let their emotions take the lead when things get challenging? A lot of that has to do with the prefrontal cortex. They aren’t able to use rational problem-solving skills the same way you are.

It’s something you can teach them, of course, but be patient and understand that they’re still developing.

A Mind Ready to Learn

Though your teen might groan about going to school some days, the teenage brain is like a sponge. Teenagers face new situations every single day, and their brains have to be ready for that. They have an incredible ability to adapt that can weaken a bit in adulthood.

Now is the time for your teen to challenge themselves. Encourage them to try new, different things. The teenage brain isn’t just adaptable but resilient, so make sure they aren’t afraid to stand up to a challenge.

The Social Impact

Think back to when you were a teenager. Your friendships and relationships were probably the most important things in your life. Today’s teens are just the same. They are driven by social experiences and relationships.

Unfortunately, the areas of the brain responsible for social processes, along with the developing prefrontal cortex, can lead to unhealthy behaviors. Your teen might take unnecessary risks. They might only think about social benefits before considering the negative side of a situation.

However, social processes can also be positive. They might drive your teen to join a club or talk to new people. They might be more outgoing and open. Make sure you’re fostering these healthy habits. Encourage them to focus on healthy relationships and discover their own identity without too much influence from others.

Responding to Stress

Teens can actually have a harder time coping with stress than adults. Because certain parts of the brain are still forming, their stress response might not be as strong. As a result, teens are often susceptible to mental health issues like depression and anxiety.

Make sure your teenager understands the importance of mental wellness. Pay attention if they’re acting anxious or withdrawn. Teach them how to manage their stress effectively by practicing self-care. The more they know how to take care of their mental health now, the easier it will be for them to do so as adults.

Teenage brains are different. While they might be “full grown” physically, there are still areas of development going on. Understanding that can make it easier to give your teen some patience. But it can also help you know how and where to guide them. They’re eager to learn and grow, and you can be the best resource for that.

Click here for more information on teen therapy.

Brain Chemistry & Eating Disorders - What's the Connection

There’s no one underlying cause that triggers an eating disorder in a person. Research has shown that it’s often a variety of factors. Genetics, environmental, social, and psychological factors can all play a role.

No matter the cause, most people recognize that eating disorders can do serious damage to the body. Food restriction of any kind can lead to a weakened immune system, extreme fatigue, and an increased risk of disease. Eating disorders can also cause damage to your muscles, skin, and internal organs.

While it’s often easy to see what eating disorders do to the body, there is an unseen harm done to the brain.

Unfortunately, there’s a greater connection between eating disorders and brain chemistry than you might think. So, what do these disorders actually do to the brain?

The Effects of Anorexia

It’s important to note that there are different types of eating disorders. The most common are anorexia, bulimia, and binge eating. These different types of disordered eating can impact the brain in different ways, so let’s break them down a bit further.

Anorexia might be the most well-known eating disorder. People with the disorder tend to “fear” food rather than enjoy it. They put an extreme restriction on their daily caloric intake and might think about food constantly simply because they’re anxious about it. People with anorexia are essentially starving themselves slowly. That can do serious damage to the body, but it also can trigger other mental health conditions like anxiety and depression.

Anorexia has also been linked to difficulty concentrating and disordered thinking in other areas of life. This is likely due to structural changes in the brain. Anorexia can cause certain areas of the brain to shrink. When your body is in starvation mode, it can lead to a reduction in brain tissue and disruptions in neurotransmitter behavior.

The Effects of Bulimia

Bulimia is an eating disorder often characterized by binge eating followed by “purging” in some way, typically through vomiting. While people with bulimia tend to have more of an interest in food, they typically become victims of the disorder because they’re trying to escape something. As such, bulimia is often linked to mental health issues like depression and anxiety.

Consistent binging and purging can have serious effects on the brain. Bulimia can contribute to a loss of white matter in the brain, making it difficult for different areas of the brain to communicate with each other. It also causes chemical imbalances, especially when it comes to serotonin. That increases the risk of depression.

The Effects of Binge Eating

Everyone overeats now and then. There’s a difference between indulging once in a while and consistently overeating to the point where your habits become disordered.

Binge eating occurs when someone consumes extremely large amounts of food in a short time. Binge eaters often feel like their eating is out of control, and they can’t stop themselves from binging when an episode occurs.

For people who binge eat, the act of continual eating is due to the drive to maintain a pleasurable experience. Unfortunately, it can lead to an increased need for pleasure and an inability to stop impulsive behaviors. Over time, binge eating can also cause a lot of guilt and self-hatred.

What Can You Do?

If you or someone you know is dealing with any kind of eating disorder, seek out help immediately. Disordered eating isn’t typically something you can break free from on your own. Recognizing there’s a problem is a huge step, so take another one by talking to a mental health professional.

The good news is that, in most cases, the brain can eventually get back to a completely healthy state with the right treatment. Don’t wait to find that freedom again.  Reach out to us to learn more about eating disorder therapy and how we can help support you.

The Effects of Depression on the Brain

Most people have a basic understanding of what depression is. But, fewer recognize that it’s far more than just a “feeling.” Depression is a mental health condition in every sense of the word. So much so that it actually has a direct impact on the brain.

When you’re dealing with depression, especially on a long-term basis, it can change the way your brain works. It can even change the size and certain structures within the brain. That might sound scary. But the good news is that with the right treatment, you can fight back against depression. The brain is resilient and can eventually go back to being completely healthy.

In the meantime, it’s important to understand the effects of depression on the brain. Maybe you’ve been putting off getting the treatment you deserve. Or, maybe you know someone with depression, and you’re trying to understand what they’re going through.

Whatever the case, let’s take a closer look at some of those effects and how much of a harmful impact depression can have on the mind.

Parts of the Brain Shrink

Again, the idea of your brain “shrinking” at all might sound scary. But, certain areas do tend to decrease in size when depression takes hold. The hippocampus is especially impacted. It’s the part of your brain responsible for learning and memory. Other areas that can shrink due to depression include the prefrontal cortex, the thalamus, and the frontal cortex.

What causes these areas to become smaller? When you deal with depression, you experience a chemical imbalance caused by an increase in cortisol. Cortisol is often known as the “stress hormone,” and too much of it can wreak havoc on your body. Too much of it can cause weight gain, high blood pressure, and fatigue. Too much cortisol in the brain also serves as a roadblock to neuron development.

Not every area of the brain shrinks due to depression. While some parts get smaller, the amygdala gets larger. It’s the part of the brain responsible for emotional regulation. An enlarged amygdala can lead to mood swings, hormonal shifts, and difficulty sleeping. Unfortunately, all of those things can end up making your depression worse.

Cognitive Issues

In severe cases of depression, people can experience lower cognitive functioning. This is due to long-term cortisol exposure. When the development of neurons is slowed or stopped for an extended period of time, the person dealing with it can start to experience memory issues, difficulty concentrating, and executive dysfunction.

Changes in Brain Communication

Long-term depression can also impact the circuitry of your brain. Your brain has to communicate with itself effectively and the rest of your body using various circuits. When those circuits are disrupted for any reason, including depression, your emotional responses can become worse.

Again, that, unfortunately, causes a vicious cycle that can make your depressive symptoms become worse.

What Can You Do?

With the right treatment, your brain can return to a healthy state no matter how long you’ve been dealing with depression. But it’s important to read that again. The right treatment is necessary. Depression is a very common mental health condition. It’s also often very manageable but not something you should try to deal with on your own.

One of the best things you can do to fight back against depression is to seek out professional help. Therapy is the best way to get to the root cause of your depression. Once you know where it stems from, you can work from the ground up to beat it. A therapist can also help you learn how to manage your symptoms each day and find some peace and comfort instead of hopelessness and sadness. Reach out to us to learn more about depression therapy.

The Impact of Social Media and the Rise in Eating Disorders

Social media has plenty of benefits. It’s a great way to stay connected with people you love and don’t get to see often. It allows you to stay up-to-date with family and friends. For teens, social media is a fantastic way to “follow” friends and be in the know about upcoming events.

But there are also plenty of downsides to social media. Everything from cyberbullying to comparison issues has seen a rise as social media has increased in popularity.

Another problem sometimes associated with social media is the rise in eating disorders. One study from 2020 found that young people who use social media are actually more likely to develop an eating disorder.

But what’s the connection? What does social media have to do with the rise in disordered eating?

The Age of Influencers

Social media is no longer just about connecting with friends and family. Many people make a living on platforms like Instagram and TikTok, working as influencers. Some of those influencers gain their fame by claiming to be experts in health, fitness, and/or nutrition. While some of them are legitimate and offer sound advice, others could be doing more harm than good.

Some influencers lead unrealistic lifestyles. They don’t practice realistic, healthy nutrition, and they encourage their followers to do the same. They might go so far as to do unhealthy things “behind the scenes” to make their bodies look perfect without telling their followers. Unfortunately, the goal of an influencer is to, of course, influence their fans. When they’re deceitful in what they’re doing, their followers might still try to be just like them, potentially harming their bodies with extreme diets or exhausting workouts in the process.

Comparison Issues

We touched briefly on comparison issues above, but it’s a big problem in the social media world. You might see a friend from high school looking thin and healthy and find yourself getting jealous. Or, you might think everyone in your family that you see online is “skinny,” and you want to look just like them.

When you compare yourself to others, it’s easy to become obsessed with beating them or being better somehow. It can take over your thoughts and make you obsessed with something like food or how you look.

It’s important to keep in mind that social media is nothing more than a highlight reel. You don’t know how many pictures someone had to take before finding one they liked to post. Very few people are going to post about the negative or hard things going on in their lives. Take what you see with a grain of salt, and try not to compare yourself to others.

Misinformation

There’s a lot of great, science-backed information on social media. But there’s also a lot of fake information. It’s important to discern fact from fiction, especially when it comes to statements about your health.

For example, don’t be quick to try an extreme diet, weight loss supplement, or exercise routine without looking at the science first. If you’re interested in those things, you’re probably already overthinking how you look. It could be easy for something like an extreme fad diet to take control and lead you down the path of an eating disorder.

If you’re already struggling with disordered eating or you’re having negative thoughts about your body, don’t wait to get the help you deserve. Eating disorders can do extreme damage to your physical and mental well-being. Reach out to us now to stop the problem before it spirals out of control in eating disorder therapy. The sooner you fight back against those thoughts, the easier it will be to have a healthy relationship with food and your body.

What are the Signs and Symptoms of GAD

Generalized anxiety disorder (GAD) is one of the most common mental health conditions in the world. It’s defined as ongoing anxiety that is severe enough to interfere with daily activities.

GAD can have an extremely negative impact on your life. It can cause you to live with constant fear or worry, with little relief.

Unfortunately, because anxiety is so prevalent in today’s society, many people end up dealing with GAD, assuming the symptoms are “normal” or without getting an official diagnosis.

It’s important to recognize some of the common signs and symptoms of generalized anxiety disorder. When you start to connect the dots with what you’re feeling, you can reach out for help, receive a diagnosis, and get the treatment you deserve.

So, what are those signs and symptoms?

Time Is Important

You might be used to worrying about things. Even kids worry, and it’s normal. Maybe you’ve even been called out on your ability to think about the “what ifs” in a situation. But there’s a difference between regular worrying and anxiety.

Normal worries tend to come and go. They might flare up when a certain situation arises and fade away when that situation is done.

Anxiety doesn’t work that way.

One of the clearest signs of generalized anxiety disorder is experiencing symptoms for six months or longer. That includes worry that doesn’t really go away, no matter the situation. That’s often because GAD causes you to think about the “what ifs,” even if they aren’t realistic. Often, the symptoms of GAD are more intense than whatever the situation calls for.

Common Symptoms

With that in mind, it’s important to understand that everyone can experience anxiety differently. Extreme worry is just one of the symptoms. It can trigger various additional problems that can negatively impact your quality of life. Some of the common symptoms of GAD include difficulty sleeping, irritability, and an inability to relax.

Anxiety can also cause physical symptoms. Headaches, muscle tension, fatigue, sweating, and trembling are all common physical signs of GAD. Anxiety doesn’t give your body a chance to rest. It makes you feel like you always have to be on high alert. So, your body responds to that “fight or flight” mentality by doing what it can to defend and protect itself. The only problem is that when there’s no real threat, you will likely stay in that mindset, and your body will quickly tire and sore.

Because you’re putting your body through so much, it’s also common to experience lightheadedness and dizziness with anxiety.

Unfortunately, these symptoms are common with a variety of conditions. You might not immediately think of anxiety when you have headaches or fatigue. But, if you have multiple symptoms along with extreme worry, it’s a clear sign that your mental health is impacting your physical well-being.

Anxiety Doesn’t Happen Overnight

Worry can happen at any time. But GAD isn’t something you develop immediately. Rather, it’s a gradual condition. It can begin in childhood and continue to get worse over time. Anxiety doesn’t exclude anyone, and it doesn’t target anyone. However, research has shown that women are more likely to experience GAD than men.

What Can You Do?

If these symptoms sound familiar, know that you’re not alone. The good news is that GAD is often very manageable and treatable. But it’s not something you should tackle on your own.

If you’re struggling with anxiety, don’t hesitate to reach out to a mental health professional right away. Getting to the root of your anxiety is the first step in treating it. Anxiety therapy can also make it easier to manage your symptoms and regain control of your life.

Just Diagnosed With ADHD - Here Are 5 Next Steps To Take

Many people think of ADHD as a child’s condition. But plenty of cases go undiagnosed in children, and you can carry the symptoms with you into adulthood. As a result, you might have difficulty concentrating, dealing with impulsive behavior, and having difficulty with relationships because it’s hard to stay focused.

Those signs and symptoms can often lead people to their doctors, where they’re surprised to receive an ADHD diagnosis.

Sound familiar? If you’ve just been diagnosed with ADHD and find yourself wondering what to do next, don’t worry. This diagnosis can actually be a good thing. Now that you know where the symptoms stem from, you can take active steps to manage them and live a more comfortable, fuller life.

So, what steps should you take after an ADHD diagnosis?

1. Understand Your Diagnosis

It’s easier to come to terms with the fact that you have ADHD when you understand what it is and how it might be affecting your life. That’s something you can talk to your doctor about. The good news is that many adults diagnosed with the disorder receive treatment options that don’t require them to take medication.

But, whether you take medicine or not, it’s important to understand that your ADHD diagnosis doesn’t define who you are. It’s okay to grieve what could have been, especially if you recognize that you could’ve been diagnosed as a child and gotten help earlier. But don’t let those feelings control the next steps you take. Educate yourself on the disorder and focus on how you can move forward.

2. Find a Treatment That Works for You

Again, you might not have to take medication to manage your symptoms. Many adults benefit from things like cognitive behavioral therapy (CBT). You can also benefit from some life coaching skills like self-regulation, organization, and planning.

However, if you’re having a hard time managing your symptoms, don’t feel guilty about taking medication. Sometimes, it can be the piece of the puzzle that’s missing. Medication can also help to supplement therapy.

3. Focus On Your Strengths

There’s no question that ADHD can create some challenges. But this diagnosis doesn’t mean you can’t have a full and successful life. If you have goals, you can reach them.

Instead of focusing on those challenges, focus on your strengths and improve them. Maybe you’re creative. Perhaps you’re a master of the written word or can solve complicated equations quickly. Let those strengths guide you. Use tools and resources to help you achieve your goals, like time management apps or organizational techniques.

4. Find Other ADHD Adults

Finding out you have ADHD as an adult can feel isolating at first. But rest assured that you’re not alone.

Don’t hesitate to join support groups — whether online or in person. Connect with other adults who have ADHD. You might even know someone in your inner circle who has been diagnosed with the disorder. Connecting with these people will give you a sense of much-needed support.

You’ll also learn what others do to manage the disorder and find a sense of hope knowing there are people like you who are achieving their dreams.

5. Practice Self-Care

While daily self-care might not be an active treatment for ADHD, it can improve your overall well-being. Things like prioritizing sleep, staying physically active, and eating a healthy diet can all help you feel better physically and mentally.

Some research has even shown that certain foods can “improve” ADHD symptoms by boosting concentration and helping with certain medications. Protein-rich foods, for example, can enhance your attention span and reduce blood sugar spikes.

If you were recently diagnosed with ADHD and aren’t sure where to turn, let these steps guide you along the way. If you’re looking for more help and support, please contact us to schedule an appointment soon for ADHD testing.

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