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Caretaker: How to Take Care of Yourself When Taking Care of a Loved One

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 Caretaker: How to Take Care of Yourself When Taking Care of a Loved One

By: Josette DeFranco

Participating in caregiving can come with a lot of stress and responsibility. Many individuals believe that they have to handle it all on their own which can lead to exhaustion and anxiety. Family caregivers at any age have reported that they experience a terrible sleep schedule, poor eating habits, failure to stay active, and failure to make medical appointments for themselves. If you are experiencing this, it is okay to let go of the load you are carrying and know that you are not alone. Caregiving can be an emotional roller coaster that may trigger the same hormonal and neural mechanisms that cause stress chemistry. However, it is noted that those who are caregiving for a loved one find this a rewarding experience.

Here are some tips to help you take care of yourself:

  • Prioritize sleep
  • Eat well
  • Acknowledge your feelings
  • Set boundaries
  • Take on fewer tasks
  • Ask for help
  • Practice Mindfulness
  • Treat yourself
  • Let go of guilt
  • Be honest with yourself

Here is a reminder that self-care isn’t selfish. To take care of others you have to take care of yourself first. Caring for you is the most important tip because we can’t share our assistance if we lack it in ourselves. Be kind to yourself. You may tell yourself “I never do anything right” or “There’s no way I can find time for myself.” Our brains are a reflection of us meaning your brain will start to believe what you are saying. Instead, try positive affirmations like “I am doing a good job at taking care of my parents” or “I will take at least 15 minutes for myself each day.”

If you or someone you know is struggling with their mental health, 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://aristapsychiatrypsychotherapy.com/

Sources:

https://caringacross.org/blog/four-tips-to-help-caregivers-care-for-themselves/?gad_source=1&gclid=CjwKCAjw6c63BhAiEiwAF0EH1DhaYCUopfTCGJr7hdE8mbwgrPU3b31hQ19e-nKJUysLY2SkwEmYwxoClIMQAvD_BwE

https://www.caregiver.org/resource/taking-care-you-self-care-family-caregivers/

Insomnia: Effect on Workplace Productivity

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Insomnia: Effect on Workplace Productivity

By Madison Gesualdo

It’s barely 1 P.M. during the work day and you’re already dozing off at your desk, wondering how on Earth you’ll stay awake for the next few hours. To any observer, you might appear as yet another lazy employee “sleeping on the job.” However, no one knows about the preceding circumstances leading up to your lapse in energy, and no one except you knows about the tossing and turning you experienced the night before that, ultimately, led to yet another sleepless night.

Insomnia is a sleep disorder in which an individual has difficulty falling asleep or staying asleep. The disorder becomes chronic when these habits persist, becoming a regular pattern in the individual’s daily life. According to a 2024 survey conducted by the American Academy of Sleep Medicine, roughly 12% of adults in the United States self-reported being diagnosed with chronic insomnia. This statistic does not account for any currently undiagnosed cases of chronic insomnia in the United States, or for diagnosed cases that survey participants chose not to self-report. While one might speculate that a sleepless night resulting from insomnia may just cause general drowsiness and prompt a few yawns the following day, the effects of insomnia, specifically on workplace productivity, far exceed this assumption.

Insomnia can cause a severe deficit in workplace productivity, with sleep deprivation yielding a significant decline in job performance. Individuals who suffer from chronic insomnia report experiencing impaired thinking, emotional emptiness, and slowed physical reactions during their workday, as well as extreme fatigue that causes delays and errors in work assignments and tasks.

A wide range of resources are available to treat insomnia. Some of these include:

  • Cognitive behavioral therapy (CBT): Can help reduce anxiety about not being able to sleep
  • Relaxation/meditation therapy: Can help train you to relax your body and fall asleep more easily
  • Stimulus control therapy: Can help regulate your sleep-wake cycle and eliminate potential distractions encountered when falling asleep
  • Medication: Prescription medications, such as benzodiazepines, can help sedate the central nervous system and relax the body, making it easier to fall asleep

If you or someone you know is struggling with insomnia or trouble sleeping, 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/

References:

American Academy of Sleep Medicine. (n.d.) Survey shows 12% of Americans have been diagnosed with insomnia. American Academy of Sleep Medicine. https://aasm.org/survey-shows-12-of-americans-have-been-diagnosed-with-chronic-insomnia/#:~:text=Survey%20shows%2012%25%20of%20Americans%20have%20been%20diagnosed%20with%20chronic%20insomnia

National Heart, Lung, and Blood Institute. (n.d.) Insomnia: Treatment. National Institute of Health. https://www.nhlbi.nih.gov/health/insomnia/treatment

Newsom, R. & Wright, H. (2023, November 3). The link between sleep and job performance. Sleep Foundation. https://www.sleepfoundation.org/sleep-hygiene/good-sleep-and-job-performance

Oppositional Defiant Disorder: What Is It?

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Oppositional Defiant Disorder: What Is It?

By Madison Gesualdo

Oppositional defiant disorder (ODD), as defined by the Diagnostic and Statistical Manual of Mental Disorders-Fifth Edition, is a type of conduct disorder in which an individual exhibits frequent patterns of irritable mood, defiant behavior, and vindictiveness. ODD can be specified as mild, moderate, or severe depending on whether the symptoms of the disorder occur only in one setting, at least two settings, or three or more settings, respectively. For an official diagnosis of ODD, individuals must meet the diagnostic threshold of the behavior lasting at least six (6) months, and being evidenced by at least four (4) symptoms of the disorder; additionally, the individual’s disturbance in behavior must exist within the context of social distress, and negatively impact his or her social, educational, or occupational functioning. The individual’s behavior must not also occur as a result of a psychotic, depressive, substance use, or bipolar disorder, and must not fall under the category of disruptive mood dysregulation disorder. Once all of these criteria are met, a diagnosis of ODD can be made.

Symptoms of Oppositional Defiant Disorder:

The DSM-5 mandates that, as part of the diagnostic criteria for ODD, an individual must exhibit four (4) or more of the following symptoms. It is important to note that these symptoms should be frequent and persistent, exceeding the normal limit of this type of behavior in individuals. Symptoms of ODD include:

  • Frequent loss of temper
  • Is often touchy or easily annoyed
  • Is often angry and resentful
  • Often argues with authority figures (or, for children and adolescents, with adults)
  • Often does not comply with rules or requests from authority figures
  • Often deliberately annoys others
  • Often blames others for his or her mistakes or misbehavior
  • Has been spiteful or vindictive at least twice within the past six (6) months

If you or someone you know is struggling with oppositional defiant disorder or with mental health in general, 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/

References:

American Psychiatric Association. (2013). Disruptive, impulse control, and conduct disorders. In Diagnostic and statistical manual of mental disorders (5th ed.). https://doi.org/10.1176/appi.books.9780890425596

Work-Life Balance

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Work-Life Balance

By: Josette DeFranco

Are you feeling overwhelmed due to the lack of balance in your work and personal life?

Work-life balance is important because it affects you, your family, and others. You need the time and energy to participate in your own personal interests, family, and community activities. A workplace that supports employees’ well-being and allows their employees to focus on their mental health is an excellent way for them to avoid burnout.

Here are some healthy work-life balance tips:

  • Take breaks
  • Set boundaries
  • Learn to say no
  • Prioritize your mental health
  • Set goals
  • Practice Mindfulness
  • Create a flexible work schedule
  • Seek support

It is important to acknowledge how this balance can benefit you. It’s easy to get caught up in your job and neglect your wants and needs. These are just a couple ways having a work-life balance can help you; create healthier workplace relationships, improve your mental health, enhance your physical health, and have better productivity at work.

If you, your child, or someone you know is experiencing back-to-school anxiety, social anxiety, or other anxiety disorders or mental health issues, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrist, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychotherapy. Contact our Paramus, NJ or Manhattan offices respectively, at 201-368-3700 or 212-722-1920 to set up an appointment. Please visit http://www.counselingpsychotherapynjny.com/ for more information.

Sources:

https://www.psychologytoday.com/us/blog/presence-of-mind/201509/hows-your-work-life-balance

https://www.timedoctor.com/blog/work-life-balance-tips

How to Help Children Cope with Grief and Loss

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How to Help Children Cope with Grief and Loss

By: Josette DeFranco

A question you don’t hear enough but should be asked more is “What is grief?” Grief is the terrible pain that accompanies loss. Since grief is a reflection of our love, it can feel suffocating. There is no time limit for healing the pain that comes along with loss. Many individuals try to suppress their pain and agony causing them to feel guilt and stagnant. Many individuals may experience grief in short passes where the feeling of distress and sadness comes and goes. Meanwhile, others may experience grief for a long period, such as months or years. It’s important to remind yourself and others that you can grieve at your own pace.

In addition, children experience grief and loss in many different ways. Children are like sponges; they take in information through observation and learned behavior. Although they are young they have deep feelings and can understand their own emotions more than it is perceived. When children grieve it can be a confusing time for them and parents. Do you tell the truth? Or do you rationalize and give simple answers such as “Grandpa is just sleeping.” Being present with them allows you to grieve as well. When children see that their parents can be vulnerable and compassionate it allows them to express themselves and be who they really are.

Here are a couple of ways to help children cope with grief:

  • You can tell children the truth, even though you might not include all the specific information. Mentioning to them that Grandpa is sleeping may cause them to feel afraid to go to sleep or telling them he is in heaven may make them pack their belongings and find heaven. Be clear, honest, and simple.
  • Allow them to ask questions. You can’t protect them from the truth but you can give them your empathetic support and love.
  • Attending the funeral or keeping children home. Ask your child and allow them to decide. If they say yes, have someone who will be present with them and can keep them occupied in case being around sad adults gets overwhelming. If they say no, you can offer another way to remember or honor the person such as showing pictures or lighting a candle.
  • Give reassurance.

If you or someone you know is struggling with their mental health, 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://aristapsychiatrypsychotherapy.com/

Sources:

https://www.psychologytoday.com/us/blog/playful-parenting/202301/how-to-help-children-cope-with-death-and-grief

https://www.psychologytoday.com/us/blog/tales-of-grief/201903/when-children-grieve

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

Social Anxiety: The Impact of Social Media on Social Anxiety

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Social Anxiety: The Impact of Social Media on Social Anxiety

By: Josette DeFranco

Social anxiety is very common and can be a part of your everyday living whether it is online or offline. Social anxiety means you have persistent fears about being in social situations. Social media has become society’s major way of communicating. It has allowed users to create their own distinctive profiles and content to share with others. It has been found that social media use has caused unrealistic goals and expectations. This can create low self-esteem and a lack of in-person interactions. This may lead to anxiety because you may feel like you don’t live up to your social media image. Nonetheless, it may cause you to feel judged by your choices or appearance. It is important to pay attention to your emotions when logged onto social media and to remember that others experience similar thoughts.

Should you take a break from social media?

Social media can affect individuals differently. However, if you notice social media is causing damage to your mental health, self-esteem, social interactions, and making your moods worse then you may want to consider a social media break. Having a social media break even for a week or a month could enhance your mental state, allowing you to reflect and focus on your mental health needs. It has been noticed that individuals felt more grounded and less anxious, isolated, and depressed.

If you or someone you know is struggling with their mental health, 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://aristapsychiatrypsychotherapy.com/

Sources:

https://www.sciencedirect.com/science/article/pii/S245195882100018X

https://www.psychologytoday.com/us/blog/thriving-with-the-challenges/202208/a-social-media-vacation-is-waiting-for-you

The Lessons of 9/11: Therapy and Resilience

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By: Tehila Strulowitz

The other day I was sitting in my college Renaissance History course, learning about the joy, beauty, and creative innovation of an era that spanned three centuries following roughly 1,000 years of life so bleak and horrible that it gained an additional name: the “Dark Ages.” At one point during the lecture, my professor made an off-the-cuff remark about how since every generation spans more or less 20 years, and within that generation, everything that happens in the world is considered “current events,” the 23rd anniversary of the tragic day that is 9/11 is now considered “history.” We all sat there a little shocked and confused because how could over twenty years have passed and how could something discussed so frequently in the United States be considered history?

On the morning of Tuesday, September 11, 2001, first responders flocked by the thousands to the only building complex in the 10048 zip code in Lower Manhattan upon hearing the devastation that was unfolding in New York City. Thousands of therapists (social workers, psychologists, other mental health professionals, and so on) rushed to Manhattan in what psychologist Ghislaine Boulanger described as a “feeding frenzy” of therapists hurrying to help, (some even walking to fire stations and simply standing outside in case someone wanted therapy) all without knowing what helping would entail, all to assist in the efforts taking place in the aftermath of such a traumatic event witnessed live by hundreds of thousands of people. Boulanger, along with psychoanalyst and interfaith chaplain Margaret Klenck, described how at first the mental health professionals on the scene at that time were diving right into “the nitty-gritty” of therapy or “overmedicating people with tranquilizers and antidepressants,” when in reality, Klenck said, they were not depressed. They were traumatized and grieving, so naturally they were crying.

Psychologist Donna Bassin, who was a therapist for victims and their family members following 9/11, noticed that she was “emotionally transformed” by being a therapist during that time. “I started becoming more aware of community trauma, realizing how much people needed each other, not just 45 minutes in the psychotherapy office.” Years of trauma research and research on effective therapeutic practices have proven that most clients do not respond positively to long, detailed, and intense therapy immediately following a traumatic event. Richard McNally, a psychologist at Harvard, remarked how one of the most impactful lessons that were learned due to 9/11 was that people are far more resilient than we, specifically therapists in this case, thought.

As we look back on the past 23 years following a day that caused a loss of life for nearly 3,000 people and injured over 6,000, one lesson is starkly clear: we, as a community and as a nation, are more resilient than we think. We have built a bronze memorial, and etched in its surface the names of every single victim. We have built a new building in its place, 1,792 feet in the air, looking down over not only the historical New York City but also the 70-foot-deep memorial for the buildings. Therapists, first responders, the government, and doctors alike have all discovered new and more effective ways to deal with a country wreaked by terror and tragedy, and have created and discovered new ways to help people, built on the ashes of terror of times past.

Just like the “rebirth” that the Renaissance was, in 2024 we, too, can usher in our own enlightenment.

Psychiatric disorders associated with trauma exposure: PTSD, major depressive disorder, generalized anxiety disorder, panic disorder, and substance abuse disorders.

If you or someone you know is struggling with trauma-related disorders or with mental health in general, 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.nytimes.com/2009/09/11/nyregion/11nyc.html

https://www.nytimes.com/2011/07/29/health/research/29psych.html

https://www.sciencedirect.com/science/article/pii/S2214999614002926

Drug Overdose: Frequency of Non-Substance Related Mental Health Disorders Among Drug Overdose Deaths

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Drug Overdose: Frequency of Non-Substance Related Mental Health Disorders Among Drug Overdose Deaths

By Madison Gesualdo

Fatal drug overdoses in the United States have been on the rise in recent years, with the Center for Disease Control (CDC) reporting nearly 108,000 drug overdose deaths in 2022. However, a new study by the CDC suggests that screening and treatment for non-substance related mental health disorders, which frequently exhibit comorbidity with substance use disorders, may help lower the rate of overdoses in the United States.

The CDC found that approximately one in five individuals (22%) who died of a drug overdose in 2022 had a co-occurring, non-substance-related mental health disorder, with depression, anxiety, and bipolar disorders being the most prevalent. Additionally, it was reported that nearly 25% of these individuals had at least one opportunity for intervention with these disorders shortly before their death, including but not limited to visits to emergency departments and the locations where they were actively being treated at for their substance use disorder. With respect to this data, the CDC emphasizes the importance of integrating more screening practices for non-substance-related mental health disorders during interventions in individuals suffering from substance use disorders in order to improve mental health among these individuals and, potentially, decrease the amount of fatal overdoses.

Help and treatment are available to individuals with substance use disorders. Below are some of the many resources available to assist individuals with the screening and treatment of these disorders:

If you or someone you know is struggling with drug addiction and abuse or with mental health, 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/

References:

Dinwiddie, A.T., Gupta, S., Mattson, C.L., O’Donnell, J., & Seth, P. (2024, August 29). Reported non–substance-related mental health disorders among persons who died of drug overdose — United States, 2022. MMWR Morb Mortal Wkly Rep 2024;73:747–753. http://dx.doi.org/10.15585/mmwr.mm7334a3

Drug Enforcement Administration. (n.d.) Recovery resources. United States Drug Enforcement Administration. https://www.dea.gov/recovery-resources

Anxiety: How to Cope with Back-to-school Anxiety

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Anxiety: How to Cope with Back-to-school Anxiety

By: Josette DeFranco

The first few weeks before school is back in session have greatly affected children and college students. Believe it or not, back-to-school anxiety is common and a manageable issue. Anxiety can impact a student’s concentration, memory, and ability to be engaged in activities. Also, another area being affected by back-to-school anxiety is social development. School is a main scene for socialization allowing students to build relationships and develop effective communication skills. Managing back-to-school anxiety is great for academic performance. Dealing with anxiety can help prevent social isolation, low self-esteem, and difficulty in forming healthy peer relationships.

There are many ways to make the change much easier and less stressful. Below are a few tips to help manage back-to-school anxiety.

  • Practice self-care
  • Create a support system
  • Focus on the positive
  • Rehearse the drop-off
  • Visit the school
  • Take deep breaths

If you or someone you know is struggling with their mental health, 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://aristapsychiatrypsychotherapy.com/

Sources:

https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/7-tips-addressing-back-school-anxiety

Freshman Year of College: Life Transitions & Mental Wellness

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Freshman Year of College: Life Transitions & Mental Wellness

By: Kristen Thauer

Everyone who has attended college or university knows that the first year can be daunting. For many American teenagers, the transition to college has become increasingly fraught with anxiety. Some are excited to meet new people, attend interesting classes and move away from home. Others may worry about the financial hardships and potential isolation that comes with moving away from friends and family. Tuition costs have skyrocketed over the past few decades. The college experience our parents or even grandparents had seems like a distant memory.

While college is an incredible opportunity for growth, not only academically but socially and emotionally, many do struggle with the transition. Transferring colleges has become increasingly common as many students end up feeling as though their first choice was not the right fit. These experiences can sometimes make it more difficult to foster new friendships and a sense of community on campus. Unfortunately, many colleges have seen a dip in student engagement since COVID-19, meaning less and less students are going to club meetings, sporting events and even class.

 Many of these hardships students are facing today are caused by an uptick in mental health concerns. According to the American College Health Association’s database, 36% of college students have been diagnosed with depression and 26% of students have been diagnosed with anxiety. Regardless of the many factors that may be at play, students need mental health support both on and off campus. Reaching out for therapy in your college years can be a helpful and transformative experience as you navigate this life transition. There is no reason to suffer alone!

https://www.acha.org/ACHA/Resources/Topics/MentalHealth.aspx

If you or someone you know is struggling with their mental health, 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://aristapsychiatrypsychotherapy.com/