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The Mental Health Connection On May 14th, we celebrated Mother's Day. But May is also the month when we bring awareness to the importance of women's mental and physical health; we do all we can to ensure all women have the resources they need available to them. Keeping up-to-date with COVID-19 protocols and guidelines is crucial for healthcare professionals in maintaining a safe environment. Below are the changes in these protocols that you need to know. Last month, Help Therapy participated in the annual Critical Issues in Child and Adolescent Mental Health (CICAMH) Conference and set up a booth at the event. Topics at this excellent conference included: How to engage and connect with families of LGBTQIA+ youth who also struggle with mental health disorders Exploring how Acceptance and Commitment Therapy (ACT) can be effectively used with adolescents and how to engage families in understanding and reinforcing ACT modalities. Learning skills of family behavior therapy for substance use disorder treatment in youth Learning skills of family behavior therapy for substance use disorder treatment in youth Do you know a mental healthcare provider who may be interested in joining Help Therapy? We’re currently accepting applications for providers who take insurance. Annette Conway, PsyD CEO and President Help Therapy How Coming to the End of The California Public Health Emergency Affects Mental Healthcare The California Public Health Emergency (PHE) ended on February 28, 2023, and the federal PHE will end on May 11, 2023. As a result, the California Department of Public Health (CDPH), the Center for Disease Control (CDC), and the Centers for Medicare & Medicaid Services (CMS) have updated their guidance and policies. Here’s a summary of what you need to know: Masks will no longer be required in healthcare settings. Healthcare workers will no longer be required to be vaccinated, except in certain settings such as Medicare or Medicaid-certified sites. Telehealth services provided in-office will continue to be paid at the non-facility rate through the end of 2023. A therapist must be licensed in the state the client is physically located at the time of the session. Members of PSYPACT are exempt from this rule within the PSYPACT Regions. No new codes will be implemented for remote therapeutic monitoring (RTM.). HIPAA flexibilities will be discontinued Visit CDPH updates for more information. May is Mental Health Awareness Month and Women’s Health Month Mental Health Awareness Month In April, The President released A Proclamation on National Mental Health Awareness Month, 2023. In this proclamation, President Biden stated that each of us has a role in ending the stigma around mental health issues. Showing compassion is the first step so everyone, regardless of race, gender, politics, or income, feels free to ask for help. To this end, the president released a national strategy to transform how we address mental health in America. This strategy includes supporting and training more mental healthcare providers, improving access to mental health care, and creating environments that promote mental health. Women’s Health Month The goal of Women’s Health Month is to empower women to make health a priority. This is the month women can pledge to take better care of themselves and live the healthy, active lives they deserve. A few ways to participate are joining a gym, getting a women’s wellness exam, keeping up with regular health screening (mammogram, colonoscopy, blood tests), getting 7-9 hours of restful sleep nightly, limiting alcohol, and eating more veggies and fewer animal products. 8 Ways to Manage Anxiety While Traveling Travel anxiety is common. We can experience anxiety about a variety of things when traveling—both before and during our trip. Anxiety can center around flight delays or cancellations, lost luggage, navigating unfamiliar places, language barriers, safety concerns, being away from home and loved ones, managing finances, dealing with unexpected situations, and more. Here are eight ways to manage anxiety while traveling: 1. Stay organized Make a list of everything you must take on your trip and another list of things you must do before leaving. Check off each item on both lists when they are done. 2. Get enough sleep It may be tempting to stay up late and get up early to get in all the activities you want to do on vacation. But maintaining a consistent sleep schedule and getting 7-9 hours of restful sleep will help you have more energy to enjoy the activities. 3. Practice deep breathing exercises One technique is Rhythmic Breathing. When anxiety strikes, take deep breaths in through your nose and out through your mouth. This can help slow down your heart rate and calm your mind. Near the end of each inhalation, pause briefly while mentally counting “1, 2, 3” and holding the air before exhaling. 4. Meditate Meditation can help you focus on the present moment and reduce stress and racing thoughts. This practice is especially helpful when traveling to an unfamiliar place. Find a quiet spot, close your eyes, and focus on your breath. 5. Try yoga Yoga is an active way to reduce anxiety and stress. Find a yoga class in the area or do some yoga poses in your hotel room. 6. Practice self-care Take time for yourself each day. Relax and do something you enjoy, whether reading a book, taking a walk or getting a massage. 7. Be mindful Mindfulness involves being present in the moment and focusing on your surroundings. Enjoy the now instead of thinking about the next part of your travels. 8. Seek support If you are feeling particularly anxious, it’s important to seek support. This might involve talking to a friend or family member or seeking professional help from a therapist. With these tools, you can better manage anxiety while traveling and fully enjoy your trip. The Impact of Technology Overload on the Nervous System Technology has become integral to our daily lives, from smartphones and laptops to social media and streaming platforms. While these technological advancements have brought many benefits, they also come with a downside: technology overload. This overuse or excessive dependence on technology can have a negative impact on our nervous system. Technology overload can be expressed in many ways, including constantly checking social media, responding to work emails outside work hours, and spending excessive time playing video games. 85% of Us Go Online Daily According to a Pew Research Center survey, 31% of U.S. adults go online “almost constantly.” Overall, 85% of Americans say they go online daily. This figure includes 31% who report going online almost constantly and 48% who say they go online several times a day. The nervous system is highly sensitive to external stimuli, including technology. Overusing technology can overstimulate the nervous system, leading to various adverse effects. As the body's communication network, the nervous system transmits signals between the brain and other body parts. One of the most significant impacts of technology overload on the nervous system is its effect on the brain. [READ MORE] This Month’s Tip 5 Summer Vacation Experiences Like No Other Explore the Rockies by train Enjoy six scenic rail journeys on this eight-day Colorado Rail Adventure departing from Denver, Colorado. Visit quaint mining towns, immerse yourself in the beauty of scenic vistas and towering red rock formations, and explore the Colorado Railroad Museum. Seven overnight hotel accommodations are included. Spend the weekend in a yurt Upgrade your annual camping trip and stay in a yurt in Quincy, Washington. Sagecliffe Resort & Spa offers Desert Yurts overlooking the Columbia River Gorge. Enjoy the amenities of a hotel while experiencing the great outdoors. Cozy up in an adult-style treehouse The Treehouse Cottages in Eureka Springs, Arkansas, offers eight cottage options, including an actual treehouse 26 feet in the air with a wrap-around porch. Unlike a typical treehouse, you can enjoy amenities like a heart-shaped jacuzzi. Stay on a wildlife reserve and experience wildlife up close. Spend a night out in the wild The Exotic Resort Zoo in Johnson City, Texas, features safari cabins that promise a uniquely wild experience. Each of the six cabins offers incredible views, with over 700 animals roaming the 137-acre preserve. Guided tours are led daily. Experience life undersea at an undersea lodge Started as La Chalupa Research Laboratory, Jules’ Undersea Lodge in Key Largo, Florida, is completely submerged in a natural reef nursery. You must be certified divers to take the journey to their lodgings. Diving lessons are available on-site for those needing certification. New Provider Spotlight Robert B. Simmonds, Ph.D. Robert B. Simmonds, Ph.D. has a long history of experience as a psychologist. He was previously a tenured professor at the State University of New York (Cortland). He completed a post-doctoral training program at George Washington University and his clinical internship at Georgetown University. He maintained a private practice in San Diego between 1990 and 2008. He then went to work with the US Army for ten years where he specialized in TBI, PTSD, and other conditions experienced by members of the military. He is now back in private practice in San Diego. Dr. Simmonds uses mindfulness, cognitive behavioral therapy, and the internal family systems model, among other approaches in his therapy with clients. His approach is compassionate, deep, professional, and authentic. Events National Mental Health Awareness Week May 10-16, 2023 See NT for more information. National Children’s Mental Health Awareness Day May 11, 2023 See NT for more information. National Women’s Health Week May 14-20, 2023 See CDC for more information. World Schizophrenia Day May 24, 2023 See NT for more information. National Senior Health and Fitness Day May 31, 2023 See NSHFD for more information. Partner with us! Are you a psychologist, LCSW or LMFT? We’re always looking for exceptional mental healthcare providers. Visit helptherapy.com for more information and fill out the quick and easy application. Do you have something to share?We’d love to hear about your successes and accomplishments! Have you: Written an article? Given a presentation? Have a client success story? Contact us at info@helptherapy.com.

The Mental Health Connection We may think that the sunshine, warmth and time of new beginnings. Spring offers uplifts the spirits of everyone—even those suffering from a mental health disorder. This may be true for some, but not all. Suicide rates and manic episodes of bipolar disorder peak during Spring. This is believed to be caused by changes in our circadian rhythm. Also, consider people with SAD. Most people with SAD experience more severe symptoms starting in the Fall and continuing into Winter. These symptoms often lessen or disappear during Spring and Summer. But in some people, SAD causes depression in Spring or early Summer and resolves during Fall or Winter. As we enjoy springtime, it's important to be aware of how this time of year affects those with mental health challenges so we can offer the help and support they need. Annette Conway, PsyD CEO and President Help Therapy April is Sexual Assault, Stress and Autism Awareness Month Sexual Assault Awareness “Drawing Connections: Prevention Demands Equity.” is this year's campaign theme. It stresses the need to build racial equity and respect. Statistics report: 35% of Hispanic women experienced unwanted sexual contact 29% of Black women have been raped 47% of transgender people have been sexually assaulted 33% of adults with intellectual disabilities have experienced sexual violence Stress Awareness Stress Awareness month strives to bring more awareness to this far-reaching and growing concern. We often think of stress as affecting adults as they embark on a career, start a family and plan for the future. But, statistics show: 80% of millennials are stressed about money. 70% of students are often or always stressed about schoolwork 45% of college students seek counseling due to stress 20% of college students have thought about suicide Autism Awareness Autism is a growing global health crisis. An estimated 5.4 million adults in the U.S. are on the autism spectrum. Autism Awareness Month emphasizes the need for public awareness to promote acceptance, celebrate differences, and be more inclusive toward autistic individuals. In Loving Memory Ernest L. Lotecka PhD It is with deep sadness and heavy hearts that we inform you of the death of our colleague and friend, Dr. Ernest "El" Lotecka, who passed away three weeks ago. Dr Lotecka had been suffering from a prolonged illness in recent years, and more recently, had a fall that created a hematoma. We will all miss him more than words can express. Our deepest sympathy and caring wishes to his partner, Carol. An Integrative Approach for Healing Stored Trauma in the Body In mental healthcare, it is widely acknowledged that trauma is a prevalent risk factor for various mental health and substance use disorders. Research shows that, as humans, we are likely to experience some type of traumatic event during our lifetime. It’s estimated that 70% of adults in the United States have had at least one traumatic experience. While traumatic events are often associated with violence, war, abuse, or near-death experiences, many other less apparent experiences can also be traumatic and significantly disrupt our lives. Trauma is not limited to one specific event and can manifest differently. Some individuals may experience a traumatic event without significant prolonged suffering. In contrast, others may become stuck in fight, flight or freeze responses even when not consciously thinking about the traumatic event. If the traumatic experience is not processed and resolved effectively, these physiological reactions can become stuck in the body's nervous system and other bodily systems. This can result in ongoing physical sensations, such as pain, tension, and discomfort, even long after the traumatic event has passed. These physical sensations may become a reminder of the trauma, triggering emotional and cognitive responses that can lead to symptoms of anxiety, depression, and other mental health conditions. Sometimes, thoughts of the traumatic event can be so uncomfortable that they are buried as a self-preservation mechanism. It’s been suggested that therapies involving a physical stimulus can effectively complement traditional trauma treatment, such as Cognitive Behavioural Therapy (CBT), psychotherapy, and Eye Movement Desensitization and Reprocessing Therapy (EMDR). Some studies also suggest that complementary treatments may produce positive outcomes for patients with stored trauma. These additional treatment options include yoga, meditation, breathwork, acupuncture, and Emotional Freedom Techniques (EFT) or “tapping.” Therefore, it may be beneficial for mental healthcare professionals to consider an integrative approach when working with patients who have experienced trauma. This approach may better help patients process and integrate the stored trauma in a way that promotes healing and recovery. The Connection Between Gut Microbiome and Mental Health Our gut is home to trillions of bacteria, collectively known as the gut microbiota. The gut microbiota can interact with the brain through a variety of pathways. This communication occurs bi-directionally. One of the primary pathways is through the vagus nerve, which connects the gut and the brain. Various neurotransmitters, such as serotonin and dopamine, can enter the bloodstream and reach the brain. The gut microbiota can also interact with the immune system, stimulating the production of cytokines and other immune molecules that can play a role in cognitive function and mental health conditions. Identifying Patterns Attempts to characterize microbiota composition in psychiatric populations have yielded plentiful yet contradictory results. Nevertheless, systematic reviews of individual disorders have identified patterns that may be promising biomarker targets. Despite evidence that probiotic formulations can improve mental health, it was only following advances in DNA/RNA sequencing technologies that the involvement of the gut microbiota in the pathophysiology of psychiatric disorders was recognized. Preclinical studies have consistently demonstrated that fecal microbiota transplants from patients with various psychiatric conditions result in the development of the behavioral and physiological profile of the condition in animal subjects. This suggests that psychiatric disorders may be associated with a distinct pattern of microbial disruptions that could serve as biomarkers. [READ MORE] This Month’s Tip 7 Ways to Celebrate Springtime Visit an Arboretum or Public Garden Arboretums, public gardens, and other greenspaces are finally in bloom again, so now’s the time to visit. Catch tulips, daffodils, and flowering trees in all their springtime glory. Get gardening Now is the time to start planting flowers in the yard. Your little ones will love getting messy in the fresh soil and being on garden hose duty. Visit a butterfly conservatory Head out and explore all of the different kinds of beautiful butterfly species as these flutter around you. If there isn’t a conservatory near you, simply study the butterflies in the great outdoors and see how many you can find. Savor Spring Veggies There are few things as fresh and delicious as a newly-picked spring vegetable. Several tasty veggies are currently in season, like asparagus, arugula, and snow peas. Dream up new ways to add them to your dishes. Spend an Evening in the Backyard With stars overhead and moonlight bathing the flowering trees, go solo or make it a family affair by enjoying a springtime evening in the backyard. Set up lanterns or even have a bonfire for more ambiance. Spot Baby Animals Spring is definitely the “cutest” season around because of all those baby animals! Wee ducks, tiny bunnies, and fuzzy baby birds abound this season, so get out there with your own little ones to see how many you can spy. Do Some Spring Cleaning ‘Tis the season for spring cleaning! Winter can leave our homes feeling dusty and cluttered. Now’s the time to clear out winter coats, dust those shelves, and clean the windows to let in all that lovely sunlight. Events RAINN Day April 18th, 2023 See RAINN for more information. National Youth Violence Prevention Week April 24-28, 2023 See NYVPW for more information. National Infertility Awareness Week April 23-29, 2023 See NIAW for more information. Partner with us! Are you a psychologist, LCSW or LMFT? We’re always looking for exceptional mental healthcare providers. Visit helptherapy.com for more information and fill out the quick and easy application. Do you have something to share?We’d love to hear about your successes and accomplishments! Have you: Written an article? Given a presentation? Have a client success story? Contact us at info@helptherapy.com.

Technology has become integral to our daily lives, from smartphones and laptops to social media and streaming platforms. While these technological advancements have brought many benefits, they also come with a downside: technology overload. This overuse or excessive dependence on technology can have a negative impact on our nervous system. Technology overload can be expressed in many ways, including constantly checking social media, responding to work emails outside work hours, and spending excessive time playing video games. 85% of Us Go Online Daily According to a Pew Research Center survey, 31% of U.S. adults go online “almost constantly.” Overall, 85% of Americans say they go online daily. This figure includes 31% who report going online almost constantly and 48% who say they go online several times a day. The nervous system is highly sensitive to external stimuli, including technology. Overusing technology can overstimulate the nervous system, leading to various adverse effects. As the body's communication network, the nervous system transmits signals between the brain and other body parts. One of the most significant impacts of technology overload on the nervous system is its effect on the brain. How Technology Overload is Manifested Studies have shown that excessive use of technology can alter brain structure and function, leading to changes in neural connectivity and decreased cognitive performance. Additionally, technology overload can disrupt the brain's natural rhythms, leading to sleep disturbances and fatigue. Technology overload can also have a range of adverse effects on our mental health. Using social media, for example, has been linked to increased anxiety, depression, and loneliness. Additionally, the constant stimulation of technology can lead to addiction, making us unable to disconnect from our devices. For example, when we get a notification via text, email, etc., a part of our brain, the nucleus accumbens, is activated—giving us a sense of pleasure. Plus, our adrenaline rises, speeding up the addiction process. Technology overload can also have physical effects—including eye strain, headaches, neck pain, and poor posture. Moreover, excessive use of technology can lead to a sedentary lifestyle, increasing the risk of obesity, heart disease, and other chronic conditions. Finally, technology overload can have social effects, such as decreased communication skills and increased isolation. While technology can connect us to others, it can also create barriers to meaningful human interaction. Developing Strategies As psychologists, it’s important to develop strategies to manage technology use. Setting boundaries can be effective, such as designating certain times for checking social media or email. Practicing mindfulness and unplugging can help reduce dependence on technology. Engaging in offline activities, such as exercise, hobbies, and spending time with friends and family, can reduce their reliance on technology.

Make An Appointment or Referral Meet the Team TODD Marketing Director Meet Our Director Licensed clinical psychologist and business woman Annette Conway is a warm and intelligent woman whose passion is home-based interventions. She is the owner of Help Therapy, which is a recognized provider of mental health services throughout San Diego County since 1993. Dr. Conway has a special interest in assessing and treating older adults, and believes expanding treatment to home visits removes two barriers that prevent individuals from seeking and obtaining psychological help—accessibility and the fear of being stigmatized. ​ In her private practice, Dr. Conway practice treats a broad spectrum of difficulties using cognitive-behavioral techniques. Most recently, Dr. Conway has studied Mindfulness Based Stress Reduction and Positive Psychology, and believes its benefits are far-reaching in de-stigmatizing mental health treatment, and in helping people of all ages, children to older adults, manage their everyday stress. Dr. Conway was born and raised in San Diego, earned her B.A. from San Diego State University (Go Aztecs!), and her doctorate from United States International University. She served as the 2017 President of the San Diego Psychological Association, and joined her esteemed colleagues as a 2019 SDPA Fellow. Dr. Conway currently serves as the President of the San Diego County Council on Aging, and is the Chair of the American Psychological Association, Public Education Committee. Dr. Annette Conway Psy.D. ALICIA VA Patient Coordinator JEN Director of Operations GINA Patient Coordinator DARAH Patient Coordinator How Does It Work? Read More Dr. Roudabeh Rahbar, Psy.D Marsha Orman, LCSW My goal is to provide a safe and caring environment in which clients are able to address their unique situations. I am committed to providing support, understanding, and compassion to my clients while helping them to identify and reach their therapeutic goals. Depression, Anxiety, Aging, Family of Origin Issues, Relationships, Self-Esteem, Women's Issues, Marital Counseling, Adolescents Learn More Monica Flores, LMFT Hi, my name is Monica Flores and I am a Licensed Marriage and Family therapist. I have over 8 years of experience in conducting individual therapy using a variety of evidence-based practices, such as CBT, DBT, Solution Focused, and Mindfulness. Depression, Anxiety, Stress Management, Adjustment Issues, Family Stress, Work Stress, Individual Therapy Learn More Shant A. Barmak, PsyD, EdD Shant A. Barmak, PsyD, EdD is a licensed psychologist with a passion for helping individuals to overcome obstacles in their life. He specializes in providing therapy for adults and families. He is particularly skilled at […] Anxiety, Depression, Adjustment Issues, CBT, Relationship Issues, Life transitions, Mindfulness, Stress Management Learn More Dr. Linda Bowman, PhD Deciding to seek assistance from someone else takes much courage and humility. Being willing to allow another to help you through a difficult time is often an important part of the healing process. The choice to seek help is yours, and you have the right to refuse help. However, problems usually get better only when people are willing to work towards improvement... Just as it is important for you to find a physician who is competent and who you feel comfortable with, so it is important that you find a mental health provider whom you can trust. General Adult, General Adolescent, Adolescents, Adults, Christian Counseling, Severe Mental Illness, Developmental Disabilities Learn More Carlos Alarid, Psy.D. The focus of my clinical training has been primarily on men experiencing control issues, stress, general sadness, excessive worry, and being easily irritated. During my postdoctoral […] PTSD, Men’s issues, Depression, Anxiety, Adults, Military, CBT, ACT, TRAUMA, Bi Lingual Learn More Danielle Lucia, LMFT My name is Danielle Lucia and I am a Licensed Marriage and Family Therapist (LMFT) who has been working in the mental health field for over 12 years. I graduated from UC San Diego with a bachelor’s degree in Sociology, and from Alliant International University with a master’s degree in Marriage and Family Therapy. I have experience working with a variety of populations, and specialize in working with individuals experiencing anxiety, depression and PTSD. Crisis Intervention, Trauma, Youth, SMI/SED, Anxiety, Family Therapy, CBT, Emotionally Disturbed Youth, Veteran Population Learn More Mary Ann Fornes, LMFT Mary Ann takes a holistic approach in working with her clients. She takes into account the whole individual, their history, environment, social circle and other influences that effect the clients' mental wellness. She specializes in helping individuals heal from trauma so they can live authentic lives, able to manage challenges and build healthy relationships. PTSD, Military Trauma, Anxiety, Relationships, Mindfulness, EMD, CBT, Psychodynamic Learn More Laura White, LCSW As a Licensed Clinical Social Worker, I have been privileged to work with a variety of individuals and families with diverse needs. My philosophy is that, by holding a lantern, clients can see possibilities and options for […] Adults, Couples, Family, Developmental Disabilities, LGBT, Depression, Anxiety, Stress, Relationships, Grief and Loss, Mindfulness, Adult Seniors, Parenting, Emotion and Insight Learn More Dr. Ross Flowers, Psy.D. Dr. Flowers is an experienced clinical, sport and performance psychologist. He was the creator and director of Applied Sport Psychology at UC Davis. He has also created sport psychology and mental health programs for USA Olympic teams, professional basketball teams [ ... ] Military, Navy Seals, Trauma, PTSD, TBI, CBT, Anxiety, Coping Skills, Leadership Development, Life Transitions, Men's Issues, Relationship Issues, Stress Management, Integrative, Solution Focused, Adults, Adolescents, Teens, Health Issues, Depression, Stress Learn More Kathryn Greene, LCSW Kathryn Greene is a therapist in Carlsbad, CA., working with adults specializing in Ketamine Assisted Psychotherapy (KAP). Kathryn is passionate about using a combination of evidenced based therapeutic modalities to offer a tailored experience for each client’s individual needs and histories, including Cognitive Behavioral Therapies, Trauma-Informed Care, and Attachment Theory. Ketamine Assisted Psychotherapy, Emotion Focused, Emotion Focused Therapy for Individuals, CBT, Trauma Informed, Trauma Learn More Load More Director

Don't settle for less CONNECT WITH A TOP-RATED THERAPIST Get Started Today No commitment, no subscriptions, no hidden fees. Discover the Help Therapy Difference Psychological Evaluations & Pre-Surgical Screenings Intake Form Quick and easy referral process. Get matched with a licensed Psychologist in 3-5 days and reports back to providers in as little as 72 hours after your appointment. Learn More Individual & Group Counseling Intake Form Get matched with a licensed therapist who meets your needs and takes your insurance. A personalized matching process that will make you feel seen as a client. Learn More Become a Provider Partner Apply Today We take care of you, so you can take care of your clients. Get your administrative worries handled by Help Therapy while remaining in Private Practice. Learn More SErvices How we help you find the RIGHT Provider 1 Answer a Few Questions Whether you're making a referral for yourself or someone else, looking for therapy or a psychological evaluation - we will match you with the provider that meets YOUR needs. 2 Match with your Provider HELP works hard to match you with a provider that takes your insurance and meets your needs as a patient. Meet with your Therapist Meet with your therapist without signing up for a subscription. 3 Ready to Get Started? Make a referral for yourself or someone else. We offer visits in-person, via telehealth, over the phone and in-home Counseling Match with a licensed therapist that meets your needs. Start Therapy Psychological Evaluations Meet with a Licensed Psychologist for an Evaluation or Pre-Surgical Screening Schedule Today Become a Provider Partner We take care of you, so you can take care of your clients Apply Today The Mental Health Connection Our Commitment. Quick & Easy from start to finish A Personalized Process Match with someone that meets YOUR needs. We are here to help. Call, email or message us any time ​ We want you to FEEL BETTER. Offering an expert team of therapists. Caring for patients since 1993.