The Benefits of Yoga on the Mind and Body

Stress Reduction: The Benefits of Yoga     Stress Reduction: The Benefits of Yoga

       By: Julia Keys

        Yoga is a group of physical, mental and spiritual practices that originated in ancient India. Yoga became popular in the United States in the 1960’s as a way to feel a natural “high” without the use of substances. Today, yoga is practiced in the U.S. as a way to relieve stress, exercise, practice spirituality, and to heal the mind and body.

Researchers have found a myriad of benefits of yoga on mental health. Studies show that practicing yoga help people reduce anger and anxiety, improve sleep, decrease Post Traumatic Stress, and improve daily mood. Yoga’s benefits can all be traced back to its physiological effects on the heart and the nervous system. Yoga incorporates various breathing and meditation exercises alongside physical movement. Yogic or meditative breathing has been shown to increase heart rate variability, or HRV. HRV is simply the distance between each heartbeat. The goal of yogic breathing is to increase the time between each heartbeat. Slower heartbeats can relieve stress and anxiety. Faster heartbeats are correlated with poor emotional regulation.

There are many different types of yoga from which one can choose from. For those seeking yoga that focuses on meditation and breathing, Ananda and Hatha classes would be a good choice. Those seeking more rigorous and physical forms of yoga may want to take Ashtanga or Kundalini classes.

 If you or someone you know is having trouble with stress, anxiety or regulating emotions, 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.psychologytoday.com/us/blog/silencing-your-inner-bully/201901/5-ways-yoga-can-benefit-your-mental-health

https://www.psychologytoday.com/us/blog/all-about-addiction/201002/addiction-exercise-recovery-yoga-practice-and-mindfulness-in

Source for Picture:

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Addictions in College

By: Julia Keys

     Ever hear the old saying “work hard, play hard”? Unfortunately, this saying is taken to the extreme across many college campuses in America.  Unhealthy behaviors like binge drinking and drug use are normalized due to the party culture that pervades college life.  According  to the National Institute on Alcohol Abuse and Alcoholism, 50% of college students binge drink (drinking three or more drinks in one sitting) and about two thirds of those with a valid prescription for an ADHD medication such as Adderall or Ritalin, share their pills with their friends.  Other drugs that are common on college campuses include benzodiazepines such as Xanax or Klonopin, which are prescription medications and helpful when used properly, but are often abused, and illegal drugs like marijuana and cocaine.

What causes college students to participate in these behaviors?

  • Greek Life
  • Independence/living on one’s own for the first time
  • Peer pressure
  • Pressure to do well in school

Signs of Addiction

  • Abnormally red, glassy, or dilated pupils
  • Red, irritated nostrils
  • Needle or track marks
  • Weight loss
  • Secretive behavior
  • Sudden increase in irritability, depression or anxiety

If you or a loved one are suffering from an addiction, recovering from an addiction, or suspect  you are developing an addiction, please contact your college’s counseling center or Arista Counseling & Psychotherapy, located in New York and New Jersey to speak to a licensed professional psychologists, psychiatrists, psychiatric nurse practitioners or psychotherapists. To contact the office in Paramus NJ, call (201) 368-3700. To contact the office in Manhattan, call (212) 722-1920. For more information, please visit http://www.counselingpsychotherapynjny.com/ .

Sources:

https://www.clearviewtreatment.com/blog/signs-drinking-drug-student/

https://addictionresource.com/addiction/college/

Source for Picture:

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Bipolar Disorder: Signs of Mania and Depression

By: Julia Keys

      Bipolar Disorder is a psychological diagnosis that is characterized by the cycling of states of mania and depression. Mania can be described as an extreme elevation in mood while depression is an extremely low mood.

     There are two main diagnoses for people with bipolar disorder: Bipolar I and Bipolar II. People with Bipolar I experience the extremes of both mania and depression. Bipolar II involves milder and shorter manic episodes than Bipolar I, but still includes severe depressive episodes.

     There are two other lesser known types of bipolar disorder; cyclothymic disorder and bipolar disorder with mixed features. Cyclothymic disorder is a milder version of bipolar disorder where mood swings are still present, but are less severe. Bipolar disorder with mixed features is when a person experiences features of manic and depressive episodes at the same time.

Common features of a manic episode includes:

  • Increased self-esteem
  • Little concern for the consequences of actions
  • Racing thoughts
  • Fast speech
  • Impulsivity
  • Sleeping very little
  • Sometimes delusions and hallucinations

Common features of a depressive episode includes:

  • Feelings of worthlessness
  • Eating too much or eating too little
  • Trouble sleeping or sleeping too much
  • Loss of pleasure in activities that were previously pleasurable
  • Suicidal thoughts

If you or someone you know is struggling with bipolar disorder, please contact Arista Counseling & Psychotherapy, located in New York and New Jersey to speak to a licensed professional psychologists, psychiatrists, psychiatric nurse practitioners or psychotherapists. To contact the office in Paramus NJ, call (201) 368-3700. To contact the office in Manhattan, call (212) 722-1920. For more information, please visit http://www.counselingpsychotherapynjny.com/ .

Source:

https://psychcentral.com/lib/phases-of-bipolar-disorder/

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Sleep Difficulties? Here are 5 questions that will Help You Figure Out Why.

By Sally Santos

We all have gone through this. We have had a long day and we can’t wait to get in to bed to rest. But the moment you rest your head on the pillow you find yourself wide awake and staring at the ceiling. So then you ask yourself “why can’t I fall asleep?” Consider these 5 questions:

Do you take your phone to bed?

  • We spend all day with our phones tending to every notification that we receive. That can become a habit. So when you bring your phone to bed and you see your phones light up you are going to want to see what it is. So every night before you go to bed try to keep your phone away from your bed or at least set it on Do Not Disturb Mode. This ensures that your phone won’t ring for every notification

How much caffeine are you drinking?

  • If you are someone who consumes a lot of caffeine during the day and find yourself not being able to sleep at night consider consuming less caffeine or stop completely.

What do you do during the evening?

  • Avoid having a late meal. If you eat right before you go to bed that might keep you awake because your body is working on digesting your food.
  • If you are someone who works out try working out earlier because after you work out you may have increased energy and that may prevent you from sleeping at night.
  • If possible try avoiding difficult conversations before bed.

How are you using your bed?

  • If you are someone who works or studies in bed, you may be confusing your body. Instead of your body associating your bed as a place for rest it is associating it as a place of work.

Is there something specific that you are worried about?

  • Maybe you are going through a stressful situation and the thought of it is keeping you up at night. Try learning a relaxation method such as breathing gently or meditation.
  • If the situation is serious seek professional help you problem-solve the situation. You might be helped by relaxation techniques, hypnosis or sleep medication.

Source:

https://www.psychologytoday.com/us/blog/prescriptions-life/201901/how-calm-your-racing-mind-so-you-can-sleep

Image:

https://www.tumblr.com/tagged/no-sleep

If you or someone you know is having sleep issues, speak with one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, and psychotherapists. Contact us at our Paramus, NJ or Manhattan, NY offices at (201) 368-3700 or (212) 722-1920 respectively to set up an appointment. For more information, visit http://www.counselingpsychotherapynjny.com/.

Video Games – Advantages and Disadvantages

By Dara Kushnir

Ever since its creation, people have debated whether video games are a help, a hindrance, or useful in moderation. Below presents evidence from the most disputed aspects of this argument as well as additional factors to consider:

Content. Countless studies show that violence in video games diminishes empathy and exacerbates behavioral problems. After playing even 30 minutes, less activation was found in the prefrontal portion of the brain (involved in concentration, inhibition, and self-control) and more in the amygdala (emotional arousal)1. People who play violent video games may expect others to be hostile, influencing how aggressively they themselves react in the future2.
Conversely, prosocial, nonviolent video games can promote empathy and helpful behaviors, even teaching empathy3, asthma management, rehabilitating stroke patients, learning resiliency from failures4, and being a therapy tool in moderating certain phobias5. Preschool children have also shown improved motor development and cognitive behavior5.  Children who play cooperative video games display fewer emotional problems and problems with peers whereas those who play solitary games do well academically6.

Time. Despite the noteworthy benefits, it is crucial to understand that these benefits apply to those who play for less than or equal to an hour. Excessive time is linked with behavioral problems, poorer social skills, and peer conflicts. A recent study revealed that playing for less than an hour reduces ADHD symptoms, has a calming effect, and is not associated with delinquency7 8. Less than one hour of gaming strengthens motor skills and leads to higher achievement scores. However, playing more than one hour increases ADHD symptoms and lowers grades, which means the difference between a “B” and an “A” grade9.

Motivation. One . One study argues that people play video games to meet their motivational needs rather than for the content itself10. Those who are more aggressive play violent video games rather than cause aggression. Violent video games were not associated with aggressive behavior. Those who play for enjoyment or catharsis (releasing anger) play violent video games, although it is unclear if playing actually helps. The researchers suggested that people seek out video games to meet their motivational needs rather than the violent content itself. More research is still needed.

Personality. People with certain personality traits can be predisposed to aggression after playing violent video games. One study states that the “perfect storm” of personality traits using the Five-Factor Model is high neuroticism (easily upset and angry), low agreeableness (little concern for others and their feelings), and low conscientiousness (act without thinking)11. These traits make individuals more susceptible to violent games and media.

Player abilities. Another study argues that regardless of video games’ content, frustration from failing sparks aggression12. When a person’s competency or ego is questioned, through a challenging game or failing to master the controls, they enjoy the game less and react with more aggression. This reaction is not limited to video games; people react with frustrated aggression playing sports and other activities, especially if they lose or play poorly.

 

Source:
(image) http://guides.library.ucla.edu/videogames
All articles are sourced in text.

If you or someone you know appears to be suffering from a video game addiction, 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/.

Addiction

By: Dianna Gomez

It is more often than not assumed that a person addicted to a substance, whether it be drugs or alcohol, is someone with shallow morals, little motivation, and that if he or she really wanted to, they could simply stop using at any moment. These assumptions show how extremely misunderstood addiction is by our general public, as well as how infrequently this topic is discussed among us. Addiction is a chronic disease that affects a person’s brain chemistry, thoughts, and behaviors. An individual can initially fall into addiction through voluntarily substance use or through necessary use of prescription medication prescribed by a doctor (ex: pain medication for after a surgery). When addiction first begins, the substance affects the reward circuits in the brain which causes feelings of complete euphoria. If a person continues to use the substance, the brain adjusts itself and develops a “tolerance” for it, which causes the individual to not feel the effects of the drug as intensely as they did the first time the drug was taken. This requires the person to have to use a larger quantity of the substance in order to reach the same level of “high” they did before. There are many different ways an individual can naturally be more vulnerable to addiction throughout their lifetime. Two of these main ways include biology and environment.

Biology: the genetics a person is born with can affect up to 50% of their risk for becoming addicted to a substance. This includes factors such as gender, ethnicity, and an individual’s family mental health history.

Environment: the conditions in which an individual is brought up in such as their economic status, family/friends, and quality of life in general also plays a huge role in their vulnerability for addiction. Peer pressure, lack of parental guidance, traumatic experiences with abuse (physical, emotional, sexual) are a few examples of common environmental influences.

If either you or anybody you know suffers from substance abuse or addiction, the licensed psychologists, psychiatrists, psychiatric nurse practitioners, and psychotherapists at Arista Counseling & Psychotherapy can help you. 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, visit us at https://www.counselingpsychotherapynjny.com/.

 

Schizophrenia

By: Dianna Gomez

Schizophrenia is generally known to be a severe mental disorder that affects a person’s thoughts, behaviors, and feelings. Schizophrenic individuals most often have had a break with reality. When the average person hears the term ‘schizophrenia’ they immediately associate the illness with things such as hallucinations, hearing of voices, etc. Although these are accurate possibilities, there are several additional types of schizophrenia that many people aren’t aware of that people suffer from all around the globe. There are a total 5 subtypes of schizophrenia including: paranoid, disorganized, residual, catatonic and undifferentiated.

Paranoid: delusions (beliefs that may seem real to the person suffering but are not actually happening) such as believing the government is spying on them. Another symptom seen in this subtype is auditory hallucinations (hearing voices that are not real). Most often, these voices are not kind. They encourage the person to hurt others, hurt themselves, etc. These people may also see things that aren’t truly there (ex: seeing the devil).

Disorganized: in addition to having hallucinations and delusions, people with this type of schizophrenia have problems with disorganized speech (ex: speaking but not making any sense/word salad), disorganized thoughts (ex: quickly jumping from one topic to the next).

Residual: people with this type of schizophrenia mainly struggle with a lack of initiative, poor self-care/hygiene, poor social performance, underactivity, passivity, poor non-verbal communication (facial expressions, eye contact, etc). These people do not experience nearly as many hallucinations and delusions.

Catatonic: disturbances in a person’s movements and/or immobility. Catatonic individuals can maintain very unusual body positions/poses for extended periods of time. If someone were to try to move them, their limbs would be extremely resistant against efforts to be altered.

Undifferentiated: people with this type suffer from 2 or more types of symptoms listed above. They may have hallucinations, delusions, disorganized speech or behavior, catatonic behavior, etc.

If you or someone you know may be suffering from schizophrenia, the licensed psychologists, psychiatrists, psychiatric nurse practitioners, and psychotherapists at Arista Counseling & Psychotherapy can assist you. Contact our Paramus, NJ or Manhattan, NY offices respectively at (201)-368-3700 or (212)-722-1920 t0 set up an appointment. For more information, visit us at http://www.counselingpsychotherapynjny.com.

TRAUMATIC EXPERIENCES

By: Dianna Gomez

A “traumatizing” experience is one that is dangerous, scary or unexpected and can leave a person affected emotionally. There are many different kinds of experiences that can be considered traumatizing. Traumatic events can be caused by other people such as terror attacks, community violence (mugging, shooting, assault, bullying), or a very serious car accident. Traumatic experiences can also be natural. Examples of natural traumatic events include hurricanes, tornados, earthquakes, and fires. Regardless of what category of trauma an event falls under, each has the potential to leave a certain amount of impact on a person’s brain.

For most people, with time comes less feelings of trauma following an event. However, it is not unheard of for a traumatic experience to leave a person affected for the rest of their lives. In addition, everyone reacts and copes with trauma differently. A majority of people have similar symptoms following a traumatic event that include trouble sleeping or concentrating, constantly thinking about what occurred, and feeling anxious, sad or angry. These can last for several weeks or even months following a traumatic event. There are a few actions that a person can take that are known to be the healthiest ways to cope after experiencing something traumatic. These healthy coping mechanisms include, but are not limited to, the following:

  • Avoiding drugs and alcohol at all costs
  • Spending time around loved ones or supportive people in your life that you trust
  • Maintaining normal daily routines (eating, exercising, sleeping)
  • Staying active! The more you have to keep your mind preoccupied, the less time you have to be consumed by negative thoughts about the event

If you or someone you know has experienced a traumatic event, the licensed psychologists, psychiatrists, psychiatric nurse practitioners, and psychotherapists at Arista Counseling & Psychotherapy can assist you. 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, visit us at http://www.counselingpsychotherapynjny.com

 

Tourette Syndrome

By: Dianna Gomez

Tourette Syndrome is a type of tic disorder. A tic can be classified as an involuntary, repetitive movement or vocalization. Those diagnosed with this disorder will either suffer from vocal/phonic tics or motor tics. In general, vocal/phonic tics produce a sound. Examples of vocal/phonic tics include things such as sniffing, throat clearing, grunting, and shouting. Examples of more complex vocal/phonic tics include full words or phrases. These words or phrases are always out of context and may or may not be recognizable. In 10-15% of cases, words blurted out may be inappropriate such as curse words, ethnic slurs, or other words or phrases that are not viewed as socially acceptable.

Motor tics, generally, are movements. Examples of motor tics include eye blinking, shoulder shrugging, head jerking/bobbing, facial grimacing, etc. More complex motor tics include movements that involve multiple muscle groups at once. Examples of these movements are things such as hopping, jumping, twirling, etc.

While the exact cause of Tourette Syndrome is unknown, it has been confirmed that it is hereditary so genetics may play a role. There are, however, some treatment options that are available to help ease the symptoms. Medications for tics include Haloperidol, Pimozide, and Aripiprazole. Speech therapy is also another form of treatment for those with tics. Lastly, Deep Brain Stimulation (DBS) is another method of treatment for tics. DBS is a relatively new procedure that utilizes an implantable electrode to alter the activity of brain circuitry.

If you or someone you know is suffering from Tourette Syndrome, the licensed psychologists, psychiatrists, psychiatric nurse practitioners, and psychotherapists at Arista Counseling & Psychotherapy can help you. 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, visit us at https://www.counselingpsychotherapynjny.com/.

Obsessive Compulsive Disorder

By: Dianna Gomez

In order to better understand Obsessive Compulsive Disorder or “OCD,” you must first understand the difference between an obsession and a compulsion. Obsessions are repeated thoughts or urges that cause an individual anxiety in their day to day lives. Compulsions are repetitve actions that a person feels the need to take due to their obsessive thoughts. Some common examples of obsessions are: feeling the need to have things perfectly symmetrical/in order or having an excessive fear of germs. Some examples of compulsions are: excessive cleaning or handwashing, repeatedly checking to make sure that the oven is turned off, repeatedly switching lights on and off to make sure they are completely off before leaving the room, etc. OCD is an uncontrollable, long-lasting disorder that affects children, adolescents, and adults all around the world. According to the National Institute of Mental Health (NIMH), the most common age to be diagnosed with this disorder is 19, however, it is possible to be diagnosed earlier or later in life as well. Boys tend to have an earlier age of onset than girls when it comes to OCD. Genetically speaking, a person is at higher risk for developing the disorder if a close relative such as a parent or sibling has it too. Despite this, it doesn’t necessarily guarentee a diagnosis. In terms of brain structure, the two sections of the brain known to play the most prominent role in the development of OCD are the frontal cortex and subcortical structures of the brain such as the hypothalamus, thalamus, or cerebellum, in addition to several others. The direct connection between the disorder and these parts of the brain is not fully understood yet. There are some ways that a person with OCD can manage their symptoms to obtain a better, easier way of life. Treatment options include medication, psychotherapy, or a combination of the two.

If you or someone you know may be suffering from Obsessive Compulsive Disorder (OCD), the licensed psychologists, psychiatrists, psychiatric nurse practitioners, and psychotherapists at Arista Counseling & Psychotherapy can help you. 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, visit us at https://www.counselingpsychotherapynjny.com/.