Burnout; what it is and how to prevent it

By Katie Weinstein

When push comes to shove, stress becomes burnout. This can lead to detrimental effects on our physical and mental health, so it is important to recognize when burnout is beginning to occur. Burnout is a gradual process that is defined as an extended period of stress and exhaustion that feels like it isn’t improving. Some signs of burnout are losing interest and motivation to a point in which you become disengaged, which can cause a cynical and resentful attitude. Burnout also affects physical health, causing changes in appetite and sleep and frequent headaches.

The causes of burnout include work, lifestyle, and personality traits. Lack of recognition in a chaotic or high pressure environment can make someone more susceptible to burnout. Some ways to improve work related burnout are to outsource or share responsibilities and to set boundaries for off times such as not checking email. Another cause of burnout can be caregiver burnout, since it can be very tiring to care for a child. It’s important to remember that it does not make you a bad parent or friend to ask for help when you need it. Everyone needs a break. Additionally, a perfectionist attitude and pessimistic view on things may lead to burnout, it is important to recognize when burnout is beginning so that you can practice stress managing techniques and find time to do things that you enjoy to prevent burnout. 

Knowing the difference between a burnout and being overly stressed is essential for mental health. It is important to limit contact with negative people and reach out to supportive friends and family in order to shape a more positive attitude and prevent burnout.

If you or someone you know is experiencing burnout or high levels of stress, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychotherapy. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, please visit 

https://www.psychologytoday.com/us/basics/burnout

Anxiety and Depression: Rumination

By: Lauren Zoneraich

Rumination is the cognitive process of repeating negative thoughts without completion, much to one’s distress. In the mind, the thoughts play like a broken record. Rumination can involve negative thoughts about the past or present, and the self. This form of cognition plays a key role in many psychological conditions, such as depression, generalized anxiety disorder, social anxiety, alcohol abuse, OCD, PTSD, and eating disorders. Rumination is a passive process. One feels as if one cannot control repetitive, dominating thoughts. These distracting thought circles can last for long periods of time and disrupt work, school, and social life. Rumination is different than worry in that rumination involves negative thought content rather than thought content related to uncertainty. Worry usually is tied to the future, while ruminative thoughts are usually tied to the past or present. Rumination can impact physical health by increasing stress levels.In the context of depression, rumination usually involves negative self-assessments, such as feelings of inadequacy or worthlessness. These feelings can lead to anxious responses and further worsen one’s emotional state.

There are some intervention strategies to disrupt rumination. One way is to distract oneself with other activities, such as socializing or exercising. Cognitive Behavioral Therapy, or CBT, is a therapy approach that aims to change negative thought patterns. Patients learn to recognize their distortions, irrational thoughts, and negative thoughts. Once they recognize these thoughts, patients reframe negative thoughts and assess the irrationality of their thoughts. Patients also learn methods to calm their mind and body through breathing exercises and thinking of things they associate with feeling calm and peaceful. Patients are also encouraged to think of action plans to address their negative thoughts.

If you or someone you know is struggling with anxiety or depression, or is seeking Cognitive Behavioral Therapy for rumination, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychotherapy. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, please visit http://www.counselingpsychotherapynjny.com/

Sources:

Sansone, R. A., & Sansone, L. A. (2012). Rumination: relationships with physical health. Innovations in clinical neuroscience9(2), 29–34. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3312901/

https://www.psychologytoday.com/us/blog/depression-management-techniques/201604/rumination-problem-in-anxiety-and-depression

https://www.apa.org/ptsd-guideline/patients-and-families/cognitive-behavioral

Image Source:

https://blogs.kcl.ac.uk/editlab/2018/10/12/r-is-for-rumination/

OCD: Life During a Pandemic

By Charlotte Arehart

It seems logical to assume that those struggling with OCD are having a harder time during the COVID-19 pandemic. However, this is not necessarily true. While some people who suffer from OCD are having more troubles, not every person who has OCD is seeing a difference in their symptoms. For example, someone who’s OCD focuses on other infectious agents that are not COVID-19 will probably not see a lot of change in their symptoms. A study done in November of 2020 found that OCD symptoms increased in frequency significantly more in “washers,” or people who are afraid of contamination, than in non-washers with OCD.

Many individuals with OCD are expressing how the pandemic has made other people realize what it is like to obsess over contamination. For some people with OCD, this has been the way they have felt for their entire lives. For many of us, obsessively cleaning and sanitizing things has only become part of our habits because of the pandemic.

One benefit that doctors have been seeing during the pandemic, specifically for OCD treatment, is the fact that online therapy sessions allow the patient to have their session in any setting. Many people who are being treated for OCD use exposure therapy with their therapists to help reduce their symptoms. This involves patients exposing themselves to stimuli that may induce their symptoms in an attempt to reduce their anxiety about these symptoms. With sessions being held on telehealth, patients can move about their environment and even do their therapy in unusual locations that allow them to expose themselves, with professional direction, to their stressors. This would not always be possible in an office setting.

The bottom line is that one cannot assume that an individual with OCD is experiencing worse symptoms due to the pandemic. While this is true some people who are suffering from OCD, not every individual’s stressors include the virus. It is important that someone who is experiencing OCD seeks treatment as soon as possible, before symptoms worsen. OCD can be debilitating if it is extreme. Therapy is an excellent form of treatment for OCD.

If you or someone you know is struggling with OCD, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychotherapy. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, please visit http://www.counselingpsychotherapynjny.com/

Sources:

https://www.columbiapsychiatry.org/news/covid-q-obsessive-compulsive-disorder-ocd

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7644184/

Image Source: https://www.npr.org/sections/health-shots/2020/06/13/872466613/obsession-or-just-good-hygiene-keeping-the-coronavirus-and-ocd-at-bay

Depression and Humor

By Katie Weinstein

Humor is not only used as a way to get a good laugh with friends, but as a coping mechanism to defuse a situation. Using a positive humor style is associated with good health outcomes, but using a negative humor style, such as self-deprecation, is linked to depression.

It is important to know how to laugh at yourself, but it is also important to know when your self-deprecating has gone too far and is leading to depression. Some signs might be that you can’t take a compliment or that it is a reflex to use self-deprecating humor since this is indicative of low self-esteem. It is easy to justify self-deprecating humor as not wanting to sound too arrogant, but if you use it alone, this is a major warning sign since no one will be there to laugh at your jokes. Another sign might be that you start to actually believe what you’re saying. The point of self-deprecating humor is to make light of imperfections, not to validate insecurities. When you’ve gone too far with self-deprecating humor, the people around you might either tell you this or stop laughing at that type of humor since it makes other people uncomfortable.

The relationship between self-depreciative humor and depression remains unclear as to which causes the other or if there is a cyclical effect between the two. It is possible that people who are depressed choose a self-deprecating humor style because they are attempting to cope with low self-esteem or it is possible that repetitive negative humor causes low self-esteem and depression. A third possibility is that genetic and environmental factors affect depression and negative humor styles.

One way to stop using self-deprecating humor is to fight the urge to put yourself down when someone compliments you and just say thank you. Being cognizant of when you are using self-deprecating humor and the way the way that it makes you feel is important for helping you to stop using it.

If you or someone you know is experiencing low self-esteem and or depression please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychotherapy. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, please visit http://www.counselingpsychotherapynjny.com/

https://www.psychologytoday.com/us/blog/humor-sapiens/201911/the-relationship-between-humor-and-depression

Kratom Craze

By Charlotte Arehart

If something is legal, that must mean that it’s safe, right? While this would be great to believe, unfortunately it is not true.  An example of something that is not illegal yet but is still unsafe is the drug kratom. Although banned in 6 states, kratom is still legal in the United States. It can easily be purchased at drug stores and even online. Kratom, a psychoactive plant, comes from the leaves of kratom trees that grow in Southeast Asia, where it has traditionally been used for teas and medicines. Only recently has kratom been used frequently in Western societies. Many people praise kratom for alleviating their pain from headaches or even bad knees. However, kratom comes with some not-so-great side effects, and some that are quite aversive.

Low doses of kratom seem very beneficial. Users may experience increased energy, lower pain levels, and feelings of relaxation. However, continued consistent use of kratom or large doses of kratom pose some serious side effects. And since kratom is so addictive, it is easy for users to work their way up to this point. Users may begin to hallucinate, become depressed, have seizures, enter comas, or even die when mixing kratom with other substances. There have been many deaths recorded because of kratom usage with other substances like alcohol. One user on WebMD begs others to be wary of kratom, stating that their family member died from a third seizure caused by the drug. Another user warned of the addictive effects of the drug, saying that kratom advocates downplay the withdrawal symptoms to be similar to caffeine withdrawal when in reality it is more like “full on opioid withdrawal” symptoms. Since kratom has a very similar chemical reaction in the body as opioid drugs, it makes sense that the withdrawal symptoms would be very similar. Other users have stated that while the drug may be efficient in alleviating pain, the dependency that comes with the drug is not worth it.

Even though kratom is not illegal, there is no such thing as a “good” addiction. If you or someone you know is facing a kratom addiction, there are ways to get help. It is important that anyone who is facing a kratom addiction seeks therapy as soon as possible, before it is too late.

If you or someone you know needs substance abuse support, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychotherapy. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, please visit http://www.counselingpsychotherapynjny.com/

Sources:

https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/kratom/art-20402171

https://www.healthline.com/health/kratom-and-alcohol#effects

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4657101/

Image Source: https://www.healthline.com/health/kratom-and-alcohol

Trichotillomania: A Body-Focused Repetitive Behavior

By: Lauren Zoneraich

Trichotillomania, also known hair-pulling disorder, is a chronic psychological condition in which one feels the urge to pull out pieces of hair from the scalp, eyebrows, eyelashes, and other body areas.  Hair pulling can be an intentional or an unconscious behavior. Some people purposely pull their hair because it produces a pleasurable feeling. Hair pulling relieves stress, anxiety, sadness, and tension for people with trichotillomania. A motivation for pulling hair may simply be to relieve the urge to pull hair. Others may unconsciously pull their hair when they are relaxed or distracted. Hair-pulling causes the formation of bald spots and the thinning of hair, which induces anxiety and distress in people with trichotillomania. People with trichotillomania may feel ashamed and embarrassed about their appearance, which may lead to low self-esteem and the avoidance of certain social activities in which they must expose their head.

About 2% of people experience trichotillomania in their lifetime. Trichotillomania is categorized under “Obsessive-Compulsive and Related Disorders.” Symptoms and signs of trichotillomania include:

  • Repeatedly pulling out hair
  • Tension before pulling or when resisting the urge to pull
  • Pleasure or relief after pulling out hair
  • Hair loss, hair thinning, balding
  • Rituals for hair-pulling, such as a preferred spot to pull from
  • Biting, chewing, or eating pulled out hair
  • Inability to stop pulling out hair
  • Social distress related to hair-pulling

A possible pharmacological treatment for trichotillomania is N-acetylcysteine (NAC), an amino acid which targets glutamate levels in the nucleus accumbens, which is the reward center of the brain. The nucleus accumbens also houses neural circuits involved in aversion. Glutamate is an excitatory neurotransmitter, which means that it activates these pathways in nucleus accumbens. Altering glutamate levels may alter the strength of reward responses to certain behaviors, which may allow patients to decrease unwanted behaviors. In a study, researchers found that 56% of subjects reported improvement to their trichotillomania after 9 weeks of taking NAC. NAC can be bought at nutrition and health stores. This was a relatively small study, so more research must be done to determine the clinical effectiveness of NAC.

If you or someone you know is struggling with trichotillomania or skin-picking, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychotherapy. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, please visit http://www.counselingpsychotherapynjny.com/

Sources:

https://www.bfrb.org/learn-about-bfrbs/treatment/self-help/123-n-acetylcysteine-for-trichotillomania-skin-picking-and-nail-biting

https://www.bfrb.org/learn-about-bfrbs/trichotillomania

https://www.mayoclinic.org/diseases-conditions/trichotillomania/symptoms-causes/syc-20355188

Image Source:

https://youngwomenshealth.org/2019/02/06/trichotillomania-hair-pulling/

Mental Health during Pride Month

By Charlotte Arehart

With June finally starting, this means that it is officially Pride Month! Pride Month is celebrated in June in the USA and many other countries. During Pride Month, we celebrate and recognize the impact that  lesbian, gay, bisexual, transgender, queer LGBTQ+ individuals have on their communities. We celebrate their history, whether it be locally, nationally, or internationally. Unfortunately, there is a stigma surrounding the LGBTQ+ community regarding mental health. There are a plethora of statistics about LGBTQ+ individuals and mental health, including the fact that members of the community are less likely to seek treatment for mental health, substance abuse, and eating disorders. This is largely due to fear of being discriminated against because of their sexuality. Pride Month is the perfect opportunity to prioritize and learn more about mental health for LGBTQ+ individuals.

There are many barriers that LGBTQ+ individuals face when it comes to finding mental health treatment. Many mental health centers lack culturally-competent or diverse staff and/or treatment. It was not very long ago that homosexuality and bisexuality were themselves considered mental illnesses. This was thought to be true until the 1960’s. Gay men and lesbian women were frequently forced to undergo “treatment” for their sexuality against their will, such as aversion, conversion, and even shock therapies. Also damaging to mental health, LGBTQ+ individuals are at a higher risk for bullying, and sometimes even hateful violent crimes. The best way to help the LGBTQ+ community regarding mental health efforts is to support the community not only through words but through actions. By reducing the stigma around mental health and making LGBTQ+ individuals feel as comfortable as possible, hopefully we can make mental health treatment more accessible for everyone. Luckily, the vast majority of mental health professionals today are accepting and positive towards the LGBTQ+ community. Everyone deserves to have efficient, effective, and professional mental health no matter how they identify as individuals.

If you or someone you know needs mental health support, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychotherapy. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, please visit http://www.counselingpsychotherapynjny.com/

Sources:

Image Source: https://lgbt-speakers.com/news/top-10-lists/10-lgbt-speakers-for-pride-month-2021

Social Media: Self-Diagnosing

By Charlotte Arehart

For many people, it has become a habit to turn to the internet with any questions that one might have. While it is great to have the answers to the world at our fingertips, we have to keep in mind that just because we find an answer on the internet does not mean it is the correct one. Googling the answers to everything can be particularly harmful when it comes to physical and mental health. Searching a simple symptom such as a stomach ache may lead to answers that suggest the individual has appendicitis, when in reality they may only be having indigestion. With the internet becoming more powerful than ever, more people have been self-diagnosing with physical and mental health issues without seeking help from a professional.

Social media has played a huge role in the increase of self-diagnosing. Many influential social media users with a large platform use their platform to speak and educate viewers about mental illnesses. While this is great in terms of normalizing and reducing the stigma around mental health issues, it becomes harmful when viewers use this information to self-diagnose. I personally have seen many videos on platforms such as Instagram and Tiktok where the creator lists several widely general and common “symptoms,” such as sleeping in too much or having a short attention span, then follow up with something along the lines of “if you are experiencing these symptoms, you may have ADHD!” In the comments section, I see floods of viewers who are now concerned that they may have a mental disorder simply because they experience a few of the general symptoms listed. It seems that these videos create a lot of stress in people who do not actually need to be worried, since the symptoms listed are often so generalized. However, I do think that it is very beneficial for those who are struggling with mental health issues to receive support and a sense of community through social media. It can be very comforting to know that you are not alone going through something. If creators wish to speak about mental health issues on social media, it should be done in a very careful way. Addressing mental health on social media does present a wide variety of benefits, however it becomes an issue when people are self-diagnosing and becoming worried without speaking to a professional.

If you or someone you know needs mental health support, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychotherapy. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, please visit http://www.counselingpsychotherapynjny.com/

Sources:

https://etactics.com/blog/problems-with-self-diagnosis

Image Source: https://dailytitan.com/opinion/column-self-diagnosing-mental-health-disorders-is-hazardous/article_d953ca7f-0eae-57d2-81fb-d0d339734788.html

Post Pandemic Social Anxiety

By Katie Weinstein ­­­­­­­­

Whether it is anxiety about rusty social skills or interacting with unvaccinated people, adjusting back to normalcy will be a challenge for everyone, so it is essential to find ways to cope with returning back to normal. 

One thing to keep in mind is that it is normal to have social anxiety about the adjustments that are to come. Everyone has been out of practice of picking up on social cues through Zoom. Like any skill, it might seem overwhelming to relearn at first, but with practice, people can regain their social skills. 

One way to help adjust and prevent post pandemic social anxiety is to gradually build up the amount of social interactions you are having and to slowly increase your group size. It is important to stretch a little out of your comfort zone by saying yes to some plans to get back into regularly seeing people, but it is also important to stand up for yourself and not participate in events that make you outwardly uncomfortable. Another thing that you can do to cope with post-pandemic social anxiety is reward yourself for going a little out of your comfort zone with things that you enjoy like ice cream or watching a movie. You can also try dressing up to go out. While lounging out in sweats is sometimes the most comfortable option, dressing up a little can make you feel like your best self and help you incentivize you to go out. It is also important to acknowledge when you need help and when to see someone to help cope with social anxiety.

Sources

If you or someone you know is struggling with social anxiety, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychotherapy. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, please visit http://www.counselingpsychotherapynjny.com/

https://www.healthline.com/health-news/after-a-year-of-isolation-social-interaction-may-cause-anxiety#Why-you-may-feel-anxious-about-returning-to-normal

https://www.verywellmind.com/social-anxiety-disorder-tips-302420

The Importance of Mental Health

By Charlotte Arehart

When thinking about their health, most people only consider the physical state of their bodies. However, it is important that we take our mental health into consideration as well. Not only are these two aspects equally important, but they are actually very closely related. People who have poor mental health are at greater risk of having poor physical health. For example, people who experience depression are at a 50% increased risk of dying from cancer and a 67% increase for heart disease. Stress and anxiety also have a huge impact on the body, affecting the respiratory system, the cardiovascular system, as well as the gastrointestinal system.

Since mental health is so important, why do people usually disregard it? Many people are afraid of the stigma that surrounds mental health. Since you cannot always “see” mental health problems, some people view them as “not real.” Many people fear that others will look at them differently if they seek mental help. They do not want to be seen as emotionally weak. People are especially worried that seeking mental help with affect their careers, however this is not true. In fact, taking proactive steps to help mental health will reduce possible repercussions for the future. It is better to address the issue sooner rather than later, since unchecked mental health symptoms usually worsen over time. If you are experiencing mental health troubles, by no means are you alone. Many mental health issues are actually more prevalent than one would expect. By realizing that there are tons people who are experiencing something similar to them, people may feel better about reaching out for mental health.

If you or someone you know needs mental health support, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychotherapy. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, please visit http://www.counselingpsychotherapynjny.com/

Sources: https://www.mentalhealth.org.uk/a-to-z/p/physical-health-and-mental-health

https://www.pdhealth.mil/news/blog/reducing-self-stigma-mental-health-important-physical-health

Image Source: https://www.hrcsb.org/may-mental-health-awareness-month/