Love Yourself: How EMDR Therapy Can Help
We all know that self-love is crucial for our mental and emotional well-being. It’s about accepting ourselves, flaws and all, and treating ourselves with kindness and compassion. But let’s be honest, loving ourselves isn’t always easy. Past experiences, negative self-talk, and even societal pressures can chip away at our self-esteem, leaving us feeling inadequate or unworthy. If you are struggling with self-love, you are not alone. And there are ways to improve your relationships with yourself. One promising approach is EMDR (Eye Movement Desensitization and Reprocessing) therapy. What is EMDR Therapy? Originally developed to treat trauma, EMDR therapy has been found to be effective for a wide range of mental health concerns, including low self-esteem and self-worth. During EMDR sessions, you’ll focus on a specific negative memory or belief while following your therapist’s guidance, often involving gentle eye movements. How EMDR Can Boost Your Self-Love Telehealth Makes Therapy Accessible Life can get busy, and sometimes it’s difficult to make it to in-person therapy appointments. That’s where telehealth comes in! Telehealth allows you to connect with a qualified therapist from the comfort of your own home. This flexibility can make it easier to prioritize your mental health and stick to your therapy sessions. Dr. Sara C is a renowned therapist specializing in EMDR, CBT, and DBT therapies, providing top-rated telehealth services to Newport Beach, CA; Beverly Hills, CA; San Diego, CA; Portland, OR; Jacksonville, OR; Dallas, TX; and Houston, TX. Choose her for the best therapy in California, Texas, and Oregon.
Anxiety: From Occasional Worry to Overwhelming Distress
Introduction Anxiety is a common human experience. We all feel anxious from time to time – before a big presentation, during a stressful situation, or even just facing an uncertain future. However, for some people, worry can become overwhelming, interfering with daily life and causing significant distress. What Exactly is Anxiety? At its core, worry is a fear response. When we feel anxious, our bodies go into “fight-or-flight” mode, releasing stress hormones like adrenaline and cortisol. These hormones prepare us to respond to perceived danger, but this response can become overactive, leading to feelings of worry, nervousness, and unease. When Anxiety Becomes a Problem While occasional worrying is normal, it becomes problematic when it: Common Anxiety Disorders Several types of anxiety disorders exist, including: Effective Treatment Options Fortunately, effective treatment options are available: The Role of EMDR Therapy EMDR (Eye Movement Desensitization and Reprocessing) therapy is a powerful treatment for anxiety, particularly for those stemming from traumatic experiences. EMDR helps individuals process and integrate distressing memories, reducing their emotional impact and alleviating worrying symptoms. Telehealth : Convenient Access to Care Telehealth services make it easier than ever to access mental health support. Online therapy sessions provide flexible and convenience, allowing you to connect with a qualified therapist from the comfort of your own home. Conclusion Anxiety is a common and treatable condition. If you’re struggling with it, remember that you’re not alone. Seek professional help from a therapist or counselor. Dr. Sara C specializes in EMDR, CBT, and DBT therapies, offering top-rated telehealth services to clients in Newport Beach, CA; Beverly Hills, CA; San Diego, CA; Portland, OR; Jacksonville, OR; Dallas, TX; and Houston, TX. Trust in her expertise for the best therapy experience.
How Skipping Breakfast Can Impact Your Mental Health
Introduction We all know breakfast is the most important meal of the day. It might also be crucial for your mental well-being? This might sound surprising, but a growing body of research suggests a link between skipping breakfast and an increased risk of experiencing mental health challenges. The Mind-Gut Connection Our bodies are interconnected, and the gut-brain axis plays a significant role in our overall health. When we skip breakfast, we’re essentially depriving our bodies of essential nutrients and energy. This can disrupt blood sugar levels. It can lead to fluctuations in mood, increased irritability , and difficulty concentrating. The Research: A Closer Look for breakfast Recent research has shown a strong association between skipping breakfast and: The Impact of Breakfast on Adolescents While the link between skipping breakfast and anxiety appears to be consistent across different age groups, research suggests a particularly strong association in adolescents. This highlights the importance of ensuring that young people prioritize a healthy breakfast as part of their daily routine. Tips for a Healthy Breakfast Seeking Professional Support If you are struggling with mental health challenges, please reach out to a mental health professional. Telehealth services offer convenient access to care, allowing you to connect with a therapist from the comfort of your own home. Consider EMDR Therapy EMDR (Eye Movement Desensitization and Reprocessing) therapy is an effective treatment for trauma and other mental health conditions. It can help you process distressing experiences and reduce their impact on your emotional well-being. Conclusion While more research is needed to fully understand the complex relationship between breakfast and mental health, the evidence suggests that prioritizing a healthy breakfast can have a positive impact on your overall well-being. By fueling your body and mind with nutritious foods, you can support your mental health and enhance your overall quality of life. For those seeking top-notch therapy in California, Texas, and Oregon, Dr. Sara C offers EMDR, CBT, and DBT therapies. Highly rated and serving Newport Beach, CA; Beverly Hills, CA; San Diego, CA; Portland, OR; Jacksonville, OR; Dallas, TX; and Houston, TX, she provides exceptional telehealth services. Source: Zahedi, H., Djalalinia, S., Sadeghi, O., Garizi, F. Z., Asayesh, H., Payab, M., Zarei, M., & Qorbani, M. (2020). Breakfast consumption and mental health: a systematic review and meta-analysis of observational studies. Nutritional Neuroscience, 25(6), 1250–1264. https://doi.org/10.1080/1028415x.2020.1853411
How Shift Work Can Affect Your Mental Health
Do you juggle a job with nights shift, weekends, or early mornings? You’re not alone. Millions of people work outside traditional business hours, and while these schedules might offer flexibility, they can also come with a hidden cost: a higher risk of mental health problems. Why Does Shift Work Matter? Our bodies thrive on routine. We have a natural internal clock, called the circadian rhythm, that regulates sleep, wakefulness, and other bodily functions. When we constantly switch gears with our sleep schedule, this rhythm gets disrupted. This disruption can lead to a cascade of problems, including: Frontline Heroes The research specifically mentions healthcare workers as a group particularly vulnerable to mental health challenges due to irregular schedules. From emergency room staff to nurses working long shifts, healthcare professionals are often on the front lines, facing stressful situations while juggling demanding work hours. Taking Control of Your Well-being with Any Shift If you work shifts, there are steps you can take to protect your mental health: Building a Supportive Workplace The good news? Employers can help too. By creating shift work schedules that minimize rapid changes and offering resources for mental health support, workplaces can contribute to the well-being of their employees. Remember, your mental health is just as important as your physical health. If you work shifts, be proactive about taking care of yourself. By understanding the challenges and taking steps to protect your well-being, you can thrive even with an unconventional schedule. Dr. Sara C specializes in EMDR, CBT, and DBT therapies, offering top-rated telehealth services to clients in Newport Beach, CA; Beverly Hills, CA; San Diego, CA; Portland, OR; Jacksonville, OR; Dallas, TX; and Houston, TX. Trust in her expertise for the best therapy experience. In case of a mental health emergency, please call 911 or seek immediate professional help. Sources: Burton, N. W., Brown, W. J., Kolbe-Alexander, T. L., Mielke, G. I., & Torquati, L. (2019). Shift work and Poor Mental Health: A Meta-Analysis of Longitudinal Studies. American Journal of Public Health, 109(11), e13-e20. https://doi.org/10.2105/ajph.2019.305278 Campbell, P., Cheyne, J., Cowie, J., Davis, B., Elders, A., Hagen, S., McCallum, J., McGill, K., McClurg, D., Maxwell, M., Pollock, A., & Torrens, C. (2020). Interventions to support the resilience and mental health of frontline health and social care professionals during and after a disease outbreak, epidemic or pandemic: a mixed methods systematic review. Cochrane Library, 2020(11). https://doi.org/10.1002/14651858.cd013779
The Lasting Impact of Childhood Maltreatment
Childhood maltreatment, encompassing experiences like abuse and neglect, has long been recognized as a significant risk factor for various mental health conditions. Recent research has delved deeper into the complex interplay between genetics, environment, and the development of personality disorders, particularly borderline personality disorder (BPD). In this blog post, we’ll explore the latest findings on the relationship between childhood maltreatment and personality disorders. Genetic Predispositions and Environmental Triggers Studies have shown that both genetic factors and environmental influences play a role in the development of personality disorders. While some individuals may have a genetic predisposition to certain mental health conditions, it’s the environmental factors, such as childhood maltreatment, that can trigger or exacerbate these disorders. The Role of Childhood Maltreatment Multiple studies have consistently linked childhood maltreatment to an increased risk of developing personality disorders, including BPD. This connection is believed to be multifaceted, involving both biological and psychological mechanisms. The Impact on Personality Development of Maltreatment Childhood maltreatment can significantly impact the development of personality, leading to traits such as impulsivity, instability, and intense fear of abandonment. These characteristics are often associated with BPD. Maltreatment Implications for Clinical Practice The findings from these studies have important implications for clinical practice. By recognizing the role of it in the development of personality disorders, mental health professionals can provide more targeted and effective interventions. This may include: Conclusion Childhood maltreatment is a complex issue with far-reaching consequences. By understanding the relationship between maltreatment and personality disorders, we can develop more effective strategies for prevention, early intervention, and treatment. It’s essential to continue research in this area to gain a deeper understanding of the underlying mechanisms and inform clinical practice. For the best EMDR, CBT, and DBT therapy services, turn to Dr. Sara C. She is a highly rated telehealth therapist serving Newport Beach, CA; Beverly Hills, CA; San Diego, CA; Portland, OR; Jacksonville, OR; Dallas, TX; and Houston, TX. Experience exceptional therapy in California, Texas, and Oregon. In case of a mental health emergency, please call 911 or seek immediate professional help. Sources: Grenyer, B. F. S., Steele, K. R., & Townsend, M. L. (2019). Parenting and personality disorder: An overview and meta-synthesis of systematic reviews. PLoS ONE, 14(10), e0223038. https://doi.org/10.1371/journal.pone.0223038 Baldwin, J., Barzilay, R., Burgess, S., Cecil, C. a. M., Croft, J., Dalvie, S., Grant, A. J., Kwong, A. S. F., Luo, M., McIntosh, A., Moore, T. M., Munafò, M. R., Nievergelt, C. M., Sallis, H. M., Van IJzendoorn, M. H., & Warrier, V. (2021). Gene-environment correlations and causal effects of childhood maltreatment on physical and mental health: a genetically informed approach. The Lancet Psychiatry, 8(5), 373-386. https://doi.org/10.1016/s2215-0366(20)30569-1
Conquering Addiction with Telehealth
In today’s fast-paced world, technology has revolutionized many aspects of our lives, including healthcare. Telehealth, which allows for remote delivery of medical services, has become increasingly popular in recent years. One area where telehealth has shown great promise is in the treatment of substance use disorders or addiction. The Role of Contingency Management for Addiction Contingency management (CM) is a behavioral therapy approach that involves providing rewards for positive behaviors, such as abstinence from substance use. This method has been shown to be highly effective in helping individuals overcome addiction. Traditionally, CM interventions have required in-person participation, which can be challenging for many people. The Benefits of Telehealth-Delivered CM for Addiction Telehealth-delivered CM offers several advantages over traditional in-person approaches: Recent Studies on Telehealth-Delivered CM Several studies have demonstrated the effectiveness of telehealth-delivered CM in promoting abstinence from substances and improving treatment engagement. For example, one study found that individuals who received telehealth-delivered CM were more likely to remain in treatment and achieve longer periods of abstinence compared to those who received traditional care. A Telehealth-Based Intervention One promising telehealth-based intervention for substance use disorders involves a digital application that allows patients to self-test for alcohol and drugs, receive remote test validation, and earn financial incentives for negative test results. Studies have shown that this type of application is feasible, engaging, and can improve treatment participation. Telehealth-delivered contingency management is a promising approach for treating substance use disorders. By leveraging technology, we can make effective addiction treatment more accessible, convenient, and affordable for individuals in need. As research continues to advance, we can expect to see even more innovative telehealth-based interventions for substance use disorders. Dr. Sara C is renowned for her expertise in EMDR, CBT, and DBT therapies. Serving California, Texas, and Oregon, including Newport Beach, CA; Beverly Hills, CA; San Diego, CA; Portland, OR; Jacksonville, OR; Dallas, TX; and Houston, TX, she is one of the best telehealth therapists available. In case of a mental health emergency, please call 911 or seek immediate professional help. Sources: Lynskey, M., Metrebian, N., Morande, A., Getty, C., & Weaver, T. (2019). Mobile telephone‐delivered contingency management interventions promoting behaviour change in individuals with substance use disorders: a meta‐analysis. Addiction, 114(11), 1915-1925. https://doi.org/10.1111/add.14725 Chikosi, T. U., Hammond, A. S., Stitzer, M. L., & Sweeney, M. M. (2021). Digital delivery of a contingency management intervention for substance use disorder: A feasibility study with DynamiCare Health. Journal of Substance Abuse Treatment, 126, 108425. https://doi.org/10.1016/j.jsat.2021.108425
Early Schizophrenia Diagnosis and Hopeful Treatment Strategies
Schizophrenia is a complex mental health condition that can significantly impact a person’s life. Early diagnosis and appropriate intervention are crucial for long-term well-being. This blog delves into two exciting areas of research: First Rank Symptoms (FRS) as a potential diagnostic tool and the Positive Emotions Programme (PEPS) as a promising treatment approach for negative symptoms. Identifying Schizophrenia Early: The Power of First Rank Symptoms Imagine having a thought that suddenly pops into your head, feeling like someone else is controlling your mind, or hearing voices commenting on your actions. These experiences, known as FRS, have been studied as potential indicators for schizophrenia. While research shows FRS can be helpful in identifying individuals who might have the condition, it’s important to understand its limitations. FRS can be a valuable tool in initial screening, but it’s not perfect. Further evaluation by a qualified mental health professional is always essential. With accurate diagnosis, individuals can receive the support they need to manage their condition effectively. Beyond Medications: Addressing Negative Symptoms with PEPS Schizophrenia often presents with negative symptoms like apathy and loss of motivation. These symptoms can make it difficult for individuals to engage in daily activities and social interactions. Thankfully, new approaches are emerging. PEPS is a revolutionary program that focuses on improving positive emotions in individuals with schizophrenia. Through targeted training in emotion regulation and cognitive skills, PEPS empowers participants to find joy and motivation again. Studies show a significant reduction in anhedonia (loss of pleasure) after attending PEPS sessions. This not only improves well-being but can also help individuals manage their overall condition more effectively. A Brighter Future While schizophrenia remains a complex condition, ongoing research offers exciting possibilities. By leveraging tools like FRS for early diagnosis and exploring innovative programs like PEPS, we can build a future where individuals with schizophrenia receive the best possible care and support. Dr. Sara C is a leading expert in EMDR, CBT, and DBT therapies, offering telehealth services across Newport Beach, CA; Beverly Hills, CA; San Diego, CA; Portland, OR; Jacksonville, OR; Dallas, TX; and Houston, TX. Experience the best in virtual therapy with one of the highest-rated therapists. In case of a mental health emergency, please call 911 or seek immediate professional help. Sources: Adams, C. E., Bergman, H., Davenport, C., Grabowski, S., Kirkham, A. J., Maayan, N., & Soares-Weiser, K. (2015). First rank symptoms for schizophrenia. Cochrane Library, 2015(1). https://doi.org/10.1002/14651858.cd010653.pub2 Bonsack, C., Brana, A., Chaix, J., Fankhauser, C., Favrod, J., Frobert, L., Golay, P., Ismailaj, A., Nguyen, A., Pellet, J., Rexhaj, S., Suter, C., Tamic, G. (2019). Improving pleasure and motivation in schizophrenia: a randomized controlled clinical trial. Psychotherapy and Psychosomatics, 88(2), 84-95. https://doi.org/10.1159/000496479
Social Support During Pregnancy and Maternal Mental Health
Introduction Pregnancy is a time of immense joy and anticipation, but it can also be a period of significant stress and emotional upheaval. Hormonal fluctuation, changing bodies, and the overwhelming responsibility of preparing for a new life can take a toll on woman’s mental well-being. While many factors contribute to maternal mental health, research consistently highlights the crucial role of social support. The Impact of Social Support on Maternal Mental Health A growing body of evidence demonstrates a strong link between social support and maternal mental health during pregnancy. Studies have shown that women with strong social networks – supportive partners, family, friends, and community connections – are less likely to experience: Why is Social Support So Important? Social support provides a crucial buffer against the stresses of pregnancy. When woman feel connected and supported, they are more likely to: Supporting Maternal Mental Heatlh Conclusion Social support is a vital component of maternal mental health. By prioritizing and strengthening social connection, we can help ensure that pregnant women have the support they need to navigate this important life stage with confidence and well-being. Dr. Sara C is renowned for her expertise in EMDR, CBT, and DBT therapies. Serving California, Texas, and Oregon, including Newport Beach, CA; Beverly Hills, CA; San Diego, CA; Portland, OR; Jacksonville, OR; Dallas, TX; and Houston, TX, she is one of the best telehealth therapists available. In case of a mental health emergency, please call 911 or seek immediate professional help. Source: Bedaso, A., Adams, J., Peng, W., & Sibbritt, D. (2021). The relationship between social support and mental health problems during pregnancy: a systematic review and meta-analysis. Reproductive Health, 18(1). https://doi.org/10.1186/s12978-021-01209-5
4 Ways to Improve Self Esteem When You Have Depression
Introduction Depression and low self-esteem are two sides of the same coin. While low self-esteem leaves people vulnerable to depression, depression can absolutely destroy self-esteem. But, though low self-esteem may be deeply rooted, there are things you can do to improve it, even if you are suffering from depression. Steps to Manage or Alleviate Depression 1. Start Your Day with Positivity It’s important you start each day positively. Doing so will help your mind to habitually recognize good, especially the good in yourself. So, surround yourself with positivity in the form of music, books, calendars, computer wallpaper, etc. You can even sign up to a service that will send you funny memes or cute animal videos each day. Feeling good at the beginning of the day will set a tone and help you be positive throughout. 2. Analyze and Correct Negative Thinking Negative thinking is the catalyst for both low self-esteem and depression. The more one thinks negatively, the less able they are to see themselves and the world around them in an accurate light. Soon, the negative thoughts are on a loop like an old record that keeps skipping, causing the same lyric to play over and over again. The first thing that is needed is the ability to analyze your own thoughts. When a self-critical thought occurs, ask yourself three questions: Once you realize there is no evidence to support your thought, that your friends and family would disagree with your thought, and that your thought makes you feel bad about yourself, it’s time to replace that thought. Not with a vague affirmation, but with factual and meaningful self-statements. For example, perhaps you have taken on a project at work, and currently you find yourself feeling overwhelmed. Your thoughts may currently sound like, “Why did I say I could handle this? I never finish things on time.” You will now replace that thought with a positive factual thought, something simple like, “I’m doing better at this job everyday and am continuing to make progress.” A healthy self-esteem is not about being perfect or thinking you’re perfect when you’re not. No one is. A healthy self-esteem is about acknowledging your strengths and accepting your weaknesses and realizing you’re like everyone else – human and beautifully flawed. 3. Treat Yourself Well Though you may feel you don’t deserve it, by treating yourself, you will send positive messages to your subconscious mind that you ARE worth it. Consider taking yourself out to a nice lunch, buy yourself that sweater you’ve been eyeing, or go get a relaxing massage. You don’t even have to spend money; show yourself you’re worth it by spending time reading a book, going for a walk in nature, or doing anything that inspires you. 4. Seek Positive Support You want to surround yourself with people who celebrate your strengths, not your weaknesses. This can include seeking the positive support of a therapist who can work with you on analyzing and replacing negative thought patterns. When we don’t have an accurate self-perception, it can help to get a new perspective from an objective third party. Increasing your self-esteem isn’t easy, but if you practice these tips, you will be able to chip away at the negative self-talk every day. Need help with your self-esteem? If you or a loved one is interested in exploring treatment, please contact me today. I would be happy to speak with you about how I may be able to help. Reach Out for Help! Dr. Sara C is a renowned therapist specializing in EMDR, CBT, and DBT therapies, providing top-rated telehealth services to Newport Beach, CA; Beverly Hills, CA; San Diego, CA; Portland, OR; Jacksonville, OR; Dallas, TX; and Houston, TX. Choose her for the best therapy in California, Texas, and Oregon.
Why People Misunderstand Anxiety
Did you ever play the game called “telephone” growing up? One kid whispered a secret message into the ear of the kid next to him. That kid then whispered the “same” message into the ear of the kid next to her. On and on each kid would whisper the message around the circle until you came to the last kid, who would then announce the secret message aloud. Anxiety! Often the final message sounded nothing like the original message. That’s because every person has their own way of hearing and sharing information. Sometimes it’s accurate – sometimes it’s not. In this way, you could say that language is a necessary evil. Without it we would not be able to share ideas and information with each other. But when each person has their own language filters, information can become skewed. Personal information and language filters can make discussing and understanding anxiety disorders difficult. While we all experience anxious moments from time to time, 18% of adults in the United States are actually affected by a form of anxiety disorder. But how many times have you heard a friend or a coworker say something like, “I was totally having a panic attack yesterday when you didn’t show up!” They weren’t actually having a panic attack, they were merely concerned you were late. When everyone assumes they have an issue with anxiety, they believe they have first-hand experience of the disorder and therefor know what it is. But using certain language that may or may not be accurate to convey a common feeling (ie – being nervous before a job interview) is not the same thing as truly knowing something. Panic Disorder vs Social Anxiety There are two main types of anxiety disorder and for this discussion, it’s important to make the distinction between each. Panic Disorder People who have been diagnosed with and suffer from panic disorder believe very strongly that the “panic attacks” they experience mean something is physically very wrong with them. For instance, many sufferers believe they are having a heart attack. Some may believe the dizziness and shortness of breath is a result of some serious and undiagnosed illness such as a brain tumor. SAD (Social Phobia) People with social anxiety disorder experience anxiety when faced with social situations. They do not believe their anxiety is related to an illness or disease, yet have little control over their fear of social interactions. Their anxiety becomes debilitating when the person feels they may be singled out, embarrassed or ridiculed. People who suffer from social anxiety disorder will do anything to alleviate their fear. This means decreasing the amount of social interactions they have on a daily basis as much as possible. This disorder negatively impacts the person’s ability to emotionally connect with others, and holds them back in their career and academic life. Because of language discrepancies, those who don’t have an anxiety disorder sometimes believe they do, while those that do may assume they don’t. The main point to get across here is this: It is normal to feel anxious, fearful and worried from time to time. But feeling anxiety on a daily basis, to the point where you are concerned for your physical health or are compromising your career and personal relationships is not normal. Anxiety Disorders Are Treatable No one should have to live with a debilitating anxiety disorder. The good news is, anxiety disorders are treatable. A therapist can help to uncover the root cause of the fear and provide tools and strategies to cope. If you or a loved one is interested in exploring treatment, please contact me today. I would be happy to speak with you about how I may be able to help. Highly rated in EMDR, CBT, and DBT therapies, Dr. Sara C offers exceptional telehealth services to clients in Newport Beach, CA; Beverly Hills, CA; San Diego, CA; Portland, OR; Jacksonville, OR; Dallas, TX; and Houston, TX. Trust Dr. Sara C for the best virtual therapy experience in California, Texas, and Oregon.