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Psychiatric medication management is a critical component of mental health treatment, and nurse practitioners (NPs) play a vital role in administering it effectively. In this article, we'll explore the process of medication management in psychiatry and highlight the unique contributions of nurse practitioners in this field. What is Psychiatric Medication Management? Psychiatric medication management involves the careful assessment, prescription, monitoring, and adjustment of medications used to treat mental health disorders. It's a collaborative process between patients and healthcare providers aimed at achieving optimal treatment outcomes while minimizing risks and side effects. The Role of Nurse Practitioners in Medication Management Nurse practitioners are advanced practice registered nurses with specialized training in psychiatric care. They are uniquely qualified to provide comprehensive medication management services, thanks to their advanced education and clinical experience. Assessment: Nurse practitioners conduct thorough assessments of patients, taking into account their medical history, current symptoms, and treatment goals. This assessment helps them develop personalized treatment plans tailored to each patient's needs. Prescription: Nurse practitioners have prescriptive authority, allowing them to prescribe a wide range of psychiatric medications. They carefully consider factors such as medication efficacy, potential side effects, and drug interactions when making prescribing decisions. Monitoring: Nurse practitioners closely monitor their patients' response to medication, conducting regular follow-up appointments to assess treatment effectiveness and address any concerns or side effects. They may also order lab tests or other diagnostic procedures to monitor medication levels or detect potential adverse reactions. Education: Nurse practitioners play a crucial role in patient education, providing information about prescribed medications, including proper dosing, potential side effects, and strategies for adherence. They empower patients to take an active role in their treatment and make informed decisions about their care. Collaboration: Nurse practitioners collaborate with other members of the healthcare team, including physicians, therapists, and pharmacists, to ensure coordinated and holistic care for their patients. This interdisciplinary approach helps optimize treatment outcomes and improve patient well-being. Conclusion In conclusion, nurse practitioners play a central role in psychiatric medication management, providing comprehensive and patient-centered care to individuals with mental health disorders. Through their advanced training, clinical expertise, and collaborative approach to care, nurse practitioners help ensure that patients receive safe, effective, and personalized treatment. Medication Management Services at Help Therapy If you or someone you know could benefit from medication management services, consider reaching out to Help Therapy. We offer comprehensive psychiatric care, including medication management. To get started with medication management, individuals can submit a referral at HelpTherapy.com. Our intake team will then match them with one of our experienced nurse practitioners, who will provide personalized and compassionate care tailored to their needs. At this time, we accept Medicare, TriWest, Cash Pay, and more insurances are coming soon.

In recent years, the debate surrounding the potential link between cannabis use and psychosis has gained significant traction. With the increasing legalization and normalization of cannabis in many parts of the world, concerns about its mental health effects, particularly its association with psychosis, have become more pronounced. However, the relationship between cannabis and psychosis is complex and often misunderstood. In this article, we aim to explore the existing evidence and shed light on whether cannabis is truly causing more psychosis in the world. Understanding Psychosis: Before delving into the potential link with cannabis, it's crucial to understand what psychosis entails. Psychosis is a mental health condition characterized by a loss of touch with reality, often manifesting as hallucinations, delusions, or disorganized thinking. It can occur in various psychiatric disorders, including schizophrenia, bipolar disorder, and severe depression. The Cannabis Debate: The debate over the relationship between cannabis and psychosis primarily revolves around two key questions: Does cannabis use increase the risk of developing psychosis? If so, to what extent is cannabis responsible for the rising rates of psychosis? Research Findings: Numerous studies have explored the association between cannabis use and psychosis, but the findings have been mixed. Some research suggests a correlation between heavy cannabis use, particularly during adolescence, and an increased risk of psychosis later in life. However, causality remains uncertain, as other factors, such as genetic predisposition and environmental influences, may also play significant roles. A meta-analysis published in The Lancet Psychiatry in 2019 found that cannabis use was associated with a higher likelihood of developing psychosis. However, the authors noted that the overall risk was modest, and the relationship was influenced by factors such as the potency of the cannabis consumed and individual susceptibility. Furthermore, while some studies suggest a temporal relationship between the increasing prevalence of cannabis use and rising rates of psychosis in certain populations, causality cannot be definitively established. Socioeconomic factors, changes in diagnostic practices, and shifts in cultural attitudes toward mental health may also contribute to observed trends. The Role of Cannabinoids: Cannabis contains various compounds, including tetrahydrocannabinol (THC) and cannabidiol (CBD), which interact with the brain's endocannabinoid system. THC, the psychoactive component responsible for the "high" associated with cannabis, has been implicated in the development of psychotic symptoms, particularly at higher doses. In contrast, CBD appears to have antipsychotic properties and may mitigate some of the adverse effects of THC. Policy Implications: As policymakers grapple with the complexities of cannabis legalization, it's essential to consider the potential impact on public health, including mental health outcomes. Regulation of cannabis potency, age restrictions on use, public education campaigns, and access to mental health services are critical components of a comprehensive approach to mitigating potential harms associated with cannabis use. Conclusion: While the relationship between cannabis use and psychosis is not fully understood, the available evidence suggests a nuanced association influenced by multiple factors. Cannabis use may increase the risk of psychosis, particularly among vulnerable individuals, but the extent of its contribution to the global burden of psychosis remains uncertain. Moving forward, further research is needed to elucidate the mechanisms underlying this relationship and inform evidence-based strategies for harm reduction.

BACK TO YOU: The Gift of Meditation As you continue into 2024, what is one thing you can do every day to give back to yourself?  The answer to this question will vary drastically. The one action step I’d like to propose you do is…..meditate every day. Meditation has been shown over and over again to help people better manage stress, depression, anxiety, panic attacks, and high blood pressure; just to name a few benefits.  I recently read an article in Psychiatry Research: Neuroimaging, which reviewed their findings done by Harvard Researchers. Through MRI scans, they discovered that people who meditated an average of 28 minutes a day actually thickened their gray matter in areas of attention, decision making and working memory after just 8 weeks!  That is astounding! It is a tall order to meditate almost a half hour every day.  So where can you start? If this is your first time meditating, simply start by closing your eyes in a quiet room / outdoor area, and place your hands on your stomach or in your lap.  Just simply breathe in and out, focusing your attention on your breath.  Manage all distracting thoughts by acknowledging them, seeing them drifting away and return your focus to your breathing. Try this for 2 minutes.  Congratulations, you are meditating! Do this a few times throughout your day; take 2 minutes to close your eyes, connect to your breath, manage distracting thoughts and you will soon be experiencing the benefits of meditation: reducing tension, having improved moods and making us more resilient to the demands of life. Be well, Stephanie Shaffer, LCSW Stephanie brings hope, inspiration and motivation to the world through speaking and writing.  You can find her upcoming Podcast: “Broken. Adjust. Heal.” on your favorite podcast platform later this month! You can also find her on social media @iamstephshaffer Mental Health Labels: To Label Ourselves with Mental Health Disorders or Not? Self-labeling in mental health has sparked debate. Individuals face the choice of whether to label themselves with mental health disorders. This explores the pros and cons of self-labeling and offers guidance on this complex issue. The Good: Validation and Understanding: Self-labeling provides validation and understanding for those with mental health issues, acknowledging they're not alone. Access to Resources: It eases access to tailored resources, support groups, and treatments. Advocacy and Awareness: Empowers advocacy for mental health awareness, reducing stigma. Self-Awareness: Facilitates self-awareness and self-acceptance, aiding symptom management. The Bad: Stigmatization: May lead to stigma and discrimination, affecting relationships. Self-Fulfilling Prophecy: Can reinforce negative beliefs and expectations. Misdiagnosis: Self-diagnosis may lead to inaccuracy, professional evaluation is vital. Limiting Potential: Over-identifying may restrict personal growth. How to Approach Self-Labeling: Seek Professional Assessment: Consult mental health professionals for accurate diagnosis. Focus on Symptoms, Not Labels: Understand symptoms, triggers, and coping mechanisms. Embrace Self-Compassion: Recognize mental health conditions without defining your identity. Connect with Support Networks: Engage with supportive communities. Educate and Advocate: Use your experiences to promote awareness and understanding. Conclusion: Self-labeling in mental health is personal. Balancing self-identification's benefits and downsides with professional evaluation, symptom recognition, self-compassion, and community support is key. Ultimately, choose what empowers your well-being. This Month's Tip Morning Feelings Chart: A Path to Emotional Wellness In our quest for improved mental health, we'd like to introduce a simple yet profoundly impactful practice: morning feelings sharing. Start your day by choosing an emotion from the Hoffman Institute's Feelings and Sensations Chart – you can even put it on your fridge! This practice enables you to connect with your emotions, nurturing self-awareness and emotional growth.By consistently sharing your morning feelings, you'll cultivate a deeper understanding of your emotional landscape. With time, you may discover that you no longer require the chart as a guide, as your ability to navigate your emotions becomes more intuitive. This small yet powerful daily ritual has the potential to usher in significant positive changes in your mental well-being.Take a step towards enhanced emotional clarity and self-discovery by embracing the practice of morning feelings sharing. It's a brief investment of your time that can yield remarkable emotional dividends. Resources Crisis Text Line: Website: https://www.crisistextline.org/Crisis Text Line is a nationwide service that provides free, confidential crisis support via text messaging. Mental health professionals can recommend this resource to their patients in crisis. Trained crisis counselors are available 24/7 to provide immediate support, and they can help individuals experiencing emotional distress connect with local mental health services if needed. It usually takes less than five minutes to connect you with a Crisis Counselor. Music & Memory: Website: https://musicandmemory.org/Music & Memory is a nonprofit organization that harnesses the power of personalized music to improve the lives of individuals with Alzheimer's disease and other cognitive disorders. While this resource may be particularly relevant for healthcare professionals working with dementia patients, it can also be a unique and effective way to enhance the emotional well-being of individuals of all ages through the therapeutic use of music. Partner with us. Are you a psychologist, LCSW, LMFT or NP? We’re always looking for exceptional mental healthcare providers. Visit helptherapy.com for more information and fill out the quick and easy application. Events Black History Month See here for more information. Teen Dating Violence Awareness Events See here for more information. Safer Internet Day February 6, 2024 See here for more information. International Day of Self-Love February 13, 2024 See here for more information. Random Acts of Kindness Day February 17, 2024 See here for more information. Eating Disorders Awareness Week February 26, 2024 - March 3, 2024 See here for more information Do you have something to share? We’d love to hear about your successes and accomplishments! Contact us at newsletter@helptherapy.com. Partner With Us Are you a psychologist, LCSW, LMFT or NP? We’re always looking for exceptional mental healthcare providers. Visit helptherapy.com for more information and fill out the quick and easy application.

The topic of self-labeling in mental health has generated significant discussion and debate in recent years. Many individuals who struggle with mental health issues are faced with the decision of whether to label themselves with specific mental health disorders. This brief explores the pros and cons of self-labeling and provides guidance on how to approach this complex issue. The Good: Validation and Understanding: Self-labeling can offer validation and a sense of understanding for individuals experiencing mental health challenges. Identifying with a specific diagnosis can help individuals recognize that they are not alone and that their struggles have a name. Access to Resources: Having a recognized mental health label can make it easier to access resources, support groups, and treatment options tailored to that specific condition. Advocacy and Awareness: Self-labeling can empower individuals to become advocates for mental health awareness, reducing stigma, and promoting acceptance and understanding within their communities. Self-Awareness: It can facilitate self-awareness and self-acceptance, allowing individuals to better understand their symptoms and triggers, which can be a crucial step in managing their mental health. The Bad: Stigmatization: Labeling oneself with a mental health disorder may lead to stigma and discrimination from others. Negative stereotypes associated with certain diagnoses can affect relationships and opportunities. Self-Fulfilling Prophecy: Some argue that self-labeling may reinforce negative beliefs and expectations, potentially leading to a self-fulfilling prophecy where individuals conform to the characteristics of their labeled disorder. Misdiagnosis: Self-diagnosis and self-labeling can sometimes lead to misdiagnosis, as mental health conditions can be complex, and professional evaluation is often necessary for accuracy. Limiting Potential: Over-identifying with a mental health label may restrict personal growth and development, causing individuals to define themselves solely by their condition. How to Approach Self-Labeling: Seek Professional Assessment: It is essential to consult with mental health professionals for an accurate diagnosis and treatment plan. Self-diagnosis can be unreliable and may lead to misunderstandings. Focus on Symptoms, Not Labels: Instead of focusing solely on a label, concentrate on understanding your symptoms, triggers, and coping mechanisms. This approach allows for a more holistic view of your mental health. Embrace Self-Compassion: Be kind to yourself and recognize that mental health conditions are a part of your life but do not define your entire identity. Connect with Support Networks: Engage with support groups, therapy, and communities that can provide understanding and guidance without judgment. Educate and Advocate: Use your experiences to educate others and advocate for mental health awareness, helping to reduce stigma and promote understanding. Conclusion: The decision of whether to label oneself with a mental health disorder is a deeply personal one. While self-labeling can offer benefits such as validation and access to resources, it also carries potential downsides, including stigmatization and limiting self-perception. A balanced approach, involving professional evaluation, symptom recognition, self-compassion, and community support, can help individuals navigate this complex aspect of mental health and identity. Ultimately, the choice to label oneself should be based on what feels most empowering and constructive for one's well-being.

In the realm of healthcare, insurance plays a pivotal role in facilitating access to necessary medical treatments and procedures. In recent years, it has become increasingly common for insurance companies to require psychological clearances before approving coverage for certain surgical procedures. This section explores why insurance providers adopt this practice and its significance in ensuring patient safety. 1. Risk Assessment: Insurance companies aim to minimize financial risks associated with surgical procedures. Surgical complications can lead to increased healthcare costs, including extended hospital stays and additional medical interventions. By requiring psychological clearances, insurers assess the mental and emotional well-being of patients, identifying any potential risk factors that could lead to complications. 2. Improved Patient Outcomes: Insurers are motivated by the desire to ensure positive patient outcomes. Patients who undergo surgery while struggling with untreated psychological issues may face a higher risk of complications, longer recovery times, and increased healthcare costs. Requiring psychological assessments helps insurers identify individuals who may benefit from pre-operative interventions, thus improving the overall success of the surgery. 3. Cost Reduction: Preventing surgical complications through psychological clearances ultimately translates into cost savings for insurance companies. By addressing psychological issues proactively, insurers can reduce the financial burden associated with complications, readmissions, and prolonged hospital stays. This practice aligns with the principle of cost-effective healthcare. 4. Ethical Considerations: Insurance providers also recognize their ethical responsibility to ensure patient well-being. Requiring psychological clearances is seen as a means to uphold ethical standards in healthcare delivery. It ensures that patients are physically and emotionally prepared for surgery, minimizing the risk of adverse outcomes. Procedures Subject to Psychological Clearances While the requirement for psychological clearances can apply to various surgical procedures, it is most commonly associated with surgeries that have a significant impact on a patient's physical and emotional well-being. Some examples include: Bariatric Surgery: Insurance companies often require psychological assessments for individuals seeking weight-loss surgeries such as gastric bypass or sleeve gastrectomy. These procedures have substantial psychological implications due to their transformative nature. Transgender Surgeries: Gender-affirming surgeries, such as gender confirmation surgery, may require psychological clearances to ensure that patients are mentally prepared for these life-altering procedures. Cosmetic Surgeries: Some cosmetic surgeries, like rhinoplasty or breast augmentation, may necessitate psychological evaluations, particularly if there are indications of body dysmorphic disorder or unrealistic expectations. Spinal Surgeries: Surgeries involving the spine, which can have long-lasting effects on a patient's mobility and lifestyle, may also require psychological clearances. Patient Advocacy and Access While insurance companies require psychological clearances as part of their risk management strategies, it's essential to ensure that this practice does not impede patient access to necessary surgeries. Advocacy groups and healthcare professionals play a crucial role in ensuring that insurance requirements are reasonable, transparent, and do not create undue barriers for patients in need of surgical interventions. In conclusion, the requirement for psychological clearances by insurance companies underscores their commitment to patient safety, improved outcomes, and cost-effective healthcare. While these assessments can serve as valuable tools in risk management, it is vital to strike a balance between risk mitigation and ensuring patient access to necessary surgical procedures. Collaboration between healthcare providers, insurers, and patient advocacy groups can help achieve this balance and promote the well-being of patients.

Surgical procedures are a critical aspect of healthcare, often necessary to treat a variety of medical conditions. However, surgery is not without risks, and complications can occur even in the most routine operations. To mitigate these risks and improve patient outcomes, healthcare providers are increasingly turning to psychological assessments as a valuable tool. In this article, we will explore the role of psychological assessments in preventing surgical complications. The Role of Psychological Assessments in Surgery Psychological assessments involve the systematic evaluation of an individual's mental and emotional well-being. While they have long been used in various healthcare settings, their role in surgical contexts has gained recognition in recent years. These assessments aim to identify psychological factors that may increase the risk of surgical complications and hinder post-operative recovery. Identifying High-Risk Patients One of the primary objectives of pre-surgical psychological assessments is to identify high-risk patients. These assessments help healthcare providers pinpoint individuals who may be more susceptible to complications due to psychological factors. Common high-risk factors include anxiety, depression, substance abuse, and a history of non-compliance with medical recommendations. For instance, a patient with high levels of pre-operative anxiety may experience increased pain perception after surgery, potentially leading to a longer recovery period. Identifying such patients before surgery allows healthcare teams to develop tailored strategies to manage these psychological factors. Benefits of Pre-Surgical Psychological Assessments The benefits of conducting psychological assessments before surgery are numerous. First and foremost, these assessments can significantly enhance patient safety and improve surgical outcomes. Studies have shown that patients who undergo pre-surgical psychological assessments are less likely to experience complications and are more likely to have shorter hospital stays. Additionally, early identification of psychological factors allows healthcare providers to implement interventions such as counseling, medication, or relaxation techniques to address these issues before surgery. This proactive approach can reduce anxiety, depression, and other risk factors, ultimately leading to a smoother surgical experience. Common Psychological Factors in Surgical Complications Understanding the common psychological factors associated with surgical complications is essential. Anxiety and depression can amplify pain perception, delay wound healing, and lead to increased medication use. Substance abuse can impair anesthesia effectiveness and interfere with pain management. Recognizing these factors through psychological assessments enables healthcare teams to formulate targeted interventions. The Process of Pre-Surgical Psychological Assessments Pre-surgical psychological assessments involve a systematic process that typically includes interviews, questionnaires, and psychological testing. These assessments are conducted by trained mental health professionals, such as psychologists or psychiatrists, who work closely with surgical teams. The assessment process allows healthcare providers to gather valuable information about a patient's psychological history, coping mechanisms, and current emotional state. This information guides the development of personalized care plans and interventions. Case Studies and Success Stories Real-life case studies provide compelling evidence of the effectiveness of pre-surgical psychological assessments. Consider a patient scheduled for elective surgery who exhibited high levels of pre-operative anxiety during the assessment. The healthcare team implemented relaxation techniques and provided counseling, resulting in reduced anxiety levels. As a result, the surgery went smoothly, and the patient experienced a faster recovery with fewer complications. Collaborative Care The success of pre-surgical psychological assessments hinges on collaborative care. A multidisciplinary approach involving surgeons, anesthesiologists, nurses, and mental health professionals ensures comprehensive patient care. Healthcare providers must communicate effectively and share information to address both the physical and psychological aspects of surgery. Future Directions and Research The field of pre-surgical psychological assessments is continually evolving. Ongoing research explores innovative techniques and interventions that can further enhance patient care and reduce surgical complications. As healthcare providers gain a better understanding of the psychological factors at play, the integration of these assessments into standard surgical protocols is likely to become more widespread. In conclusion, preventing surgical complications with psychological assessments is a promising approach to improving patient outcomes in the world of surgery. By identifying high-risk patients, addressing psychological factors, and adopting a collaborative care model, healthcare providers can significantly reduce the incidence of complications and enhance the overall surgical experience. As the field continues to advance, the future of surgery looks brighter and safer for patients. Insurances Requiring Psychological Clearances In recent times, a notable shift has occurred in the insurance industry, where insurance companies are now mandating psychological clearances as a prerequisite for approving coverage for specific surgical procedures. This practice reflects a growing recognition of the importance of considering mental health alongside physical well-being in healthcare decisions. By requiring psychological assessments, insurers aim to ensure that individuals undergoing these surgeries are mentally prepared for the associated challenges, potentially reducing post-operative complications and improving overall patient outcomes. While this approach raises questions about privacy and access to care, it underscores a broader trend towards holistic healthcare assessments that encompass both physical and psychological factors in treatment decisions.

Happy 2024! As mental health professionals, we recognize the importance of our profession in helping those in need of mental health services. Your work is critical in helping people live better lives. This is especially critical in working with patients from underserved populations. We hope to reach more of these populations in 2024. Thank you for being integral to our mission as we continue to work together to make a meaningful impact—bringing positive change to those needing our services. Best wishes for a healthy and happy 2024, Annette Conway PsyD CEO Help Therapy The January Blues: 7 Ways to Beat It Embrace winter activities: Get outside and enjoy the season by engaging in winter sports like skiing or ice skating. Embracing the cold can invigorate your spirits. Take a trip: Consider planning a short getaway to a warmer destination to escape the winter chill and rejuvenate your mind. Skip resolutions and take up a new hobby: Instead of setting strict New Year's resolutions, try picking up a new hobby or pursuing a creative passion. It can bring excitement and purpose to your life. Warm up: Combat the cold by cozying up with a warm drink, a heated blanket, or a crackling fireplace. Small comforts can make a big difference. Find something fun to do with friends: Socializing with friends and loved ones can boost your mood. Plan enjoyable activities together, even if it's just a game night or movie marathon. Eat well: Incorporate nutritious and mood-boosting foods into your diet. A balanced and wholesome diet can positively impact your mental health. Check for SAD: Seasonal Affective Disorder (SAD) is a real condition that affects some people during the winter months. If you experience severe symptoms like persistent sadness or lack of energy, consult a healthcare professional for guidance and support. January is National Poverty in America Awareness Month January is a time to raise awareness and call attention to poverty in America. It’s reported that 1 in 10 children in San Diego live in poverty. The United States Census Bureau reports that 37.9 million Americans live in poverty. Those living in poverty often lack the resources for safe and adequate housing, maintaining health, receiving a quality education and obtaining employment. As pandemic-era relief programs have ended, the problem of poverty has worsened. Click here for a list of non-profit organizations that support people in need. Spinal Cord Stimulation: a Viable Treatment for Depression? In a clinical trial led by researchers from the University of Cincinnati at the Lindner Center of HOPE, a novel approach to addressing depression is being studied. The study focuses on the feasibility and tolerability of electrical spinal cord stimulation to treat mood disorders such as depression. The study examined the intricate pathways of neural communication between the spinal cord and brain regions responsible for mood regulation. The research shed light on the possibility that conditions such as major depressive disorder may, in part, result from an overload of information along these pathways. Researchers explored noninvasive spinal cord stimulation to modulate the intricate interplay between the brain and body. The goal is to subtly decrease the flow of information within the brain-body circuit, allowing for more effective self-regulation by the brain. Virtual reconstruction reveals that the stimulation reaches the spinal gray matter without extending to the brain. This finding supports the hypothesis that influencing these information pathways may affect mood-relevant areas within the brain. Patients undergoing active spinal stimulation had a more substantial reduction in the severity of their depressive symptoms compared to the control group. Although the results are promising, larger-scale studies are needed for conclusive validation. Resources Resources Hike for Mental Health HIKE for Mental Health, a registered nonprofit, envisions a world where everyone, including those with mental illness, can experience the joy of living. They promote hiking's healing power and aim to raise awareness about mental health challenges. Through fundraising wilderness hikes, they fund efforts to prevent mental illness suffering and maintain wilderness trails. Legal Aid Society Legal Aid Society of San Diego assists low-income and vulnerable individuals and families with information, legal representation and advice on a variety of subjects, such as eviction defense, immigration and name and gender changes, to name a few. Visit Legal Aid of San Diego or call 1-877-534-2524 for more information. Subsidized Childcare The San Diego County Centralized Eligibility List is a local resource that connects families to agencies offering subsidized childcare assistance. Visit  San Diego County Centralized Eligibility List for more information or to apply. Partner with us. Are you a psychologist, LCSW, LMFT or NP? We’re always looking for exceptional mental healthcare providers. Visit helptherapy.com for more information and fill out the quick and easy application. Events No Name-Calling Week January 15-19, 2024 See National Today for more information. National Compliment Day January 24, 2024 See Calendar for more information. National Fun at Work Day January 26, 2024 See National Today for more information. Do you have something to share? We’d love to hear about your successes and accomplishments! Contact us at newsletter@helptherapy.com. Partner With Us Are you a psychologist, LCSW, LMFT or NP? We’re always looking for exceptional mental healthcare providers. Visit helptherapy.com for more information and fill out the quick and easy application.

Reflecting on the past year, we are grateful for the meaningful connections we have built together. Your expertise and compassion have contributed immensely to the success of our shared mission. Together, we have created a supportive and collaborative community that is making a difference. We look forward to further collaboration, growth, and shared successes in the coming year. Wishing you and your loved ones a festive holiday season filled with laughter, love, and moments of respite. We look forward to another year of working together to promote mental health and well-being. Happy Holidays, Annette Conway PsyD CEO Help Therapy December is Universal Human Rights Month, Safe Toys and Gifts Month and National Stress-Free Family MonthUniversal Human Rights Month In 1948, the United Nations established the Universal Declaration of Human Rights. The document outlines universal human rights that should be recognized and protected globally. This month encourages us to recognize our shared humanity despite diverse cultures and beliefs. By doing so, we contribute to promoting and protecting the fundamental rights and dignity of every individual. Safe Toys and Gifts Awareness Month The U.S. Consumer Product Safety Commission (CPSC)  imposes some of the most stringent standards in the world for toys. CPSC requires testing by independent, third-party laboratories, enforces strict limits on lead and phthalates for toys and also stops dangerous toys from being imported and sold. When shopping for toys, consider the safety and recommended age range of children for each toy. Prevent Blindness America has declared December as Safe Toys and Gifts Awareness Month. The group encourages everyone to consider if the toys they wish to give suit the age, individual skills, and abilities of the individual child who will receive them, especially infants and children under age three. National Stress-Free Family Holidays Month The holiday season brings a surge of tasks, accelerated time, and the looming pressure of family obligations and traditions. While achieving an utterly stress-free experience may be a lofty goal, we can enhance our enjoyment of this festive period by effectively managing our expectations and stress levels.If traditional holiday practices contribute more stress than joy, it might be time to embrace change. Taking control over the holidays, rather than letting them dictate our actions, is key. Evaluate longstanding traditions that no longer bring happiness and consider alternatives. Challenge yourself to break free from activities driven by habit rather than enjoyment. Remember, you have the power to make choices that prioritize your well-being during this festive season. Navigating Emotional Turbulence at Family Gatherings Dealing with difficult people at family gatherings can be particularly challenging due to the emotional ties and shared history. But there are strategies you can employ to handle such situations more effectively and with less stress. Here are five ways to deal with difficult people: Remain Calm Family gatherings may bring up strong emotions, but staying calm is important. Take deep breaths and avoid reacting impulsively to provocations. Maintaining composure will help prevent the escalation of conflicts during family events. Empathize and Understand Recognize that family members may be dealing with their own issues that may be affecting their behavior. Try to understand their perspectives, even if you disagree with them. Empathy can foster better communication and contribute to a more harmonious family atmosphere. Set Boundaries Communicate your boundaries and expectations, especially if specific topics are off-limits. Establishing ground rules for discussions can help create a more respectful environment. If a family member consistently crosses boundaries, consider addressing the issue privately and assertively. Choose Your Battles Family gatherings are not always the best time to address every issue. Some conflicts may be better suited for private discussions outside of the event. Prioritize maintaining the overall positive atmosphere during family gatherings and focus on resolving more significant issues separately. Seek Common Ground Find shared interests or common ground with family members. Emphasizing shared positive experiences or values can help redirect conversations away from potential conflicts. Building connections on commonalities can contribute to a more enjoyable family gathering. Consider this scenario: At a holiday family get-together, there's a heated political discussion between two relatives with opposing views. The conversation becomes more intense, and it's starting to affect the overall atmosphere of the gathering. Both individuals are visibly upset, and other family members feel uncomfortable. In this scenario, take a moment to compose yourself before getting involved. It's essential to approach the situation with a level head. Try to understand the perspectives of the relatives concerned. Acknowledge that political discussions can be emotionally charged, and people may hold strong beliefs based on personal experiences. If the discussion is becoming too disruptive, consider stepping in to suggest a change of topic. Politely let them know that political discussions can be divisive and that the goal of the family gathering is to enjoy each other's company. It may require taking the two people aside and letting them know their behavior is unacceptable. Redirect the focus to a more neutral or positive topic. Find common ground that can bring people together. There may be shared family memories or interests that can be discussed instead. Shifting the conversation to a more unifying topic can help diffuse tension. It's important to remember that family dynamics can be complex, and conflicts may have deep-rooted histories. While these strategies can be helpful, they may only resolve some issues. In cases of persistent difficulties or strained relationships, seeking the assistance of a family therapist can provide additional support and guidance. Socks for Seniors Drive We're excited to highlight the "Socks for Seniors Drive," put on by the SDCCOA each year, with Help Therapy as a sponsor. Help them surpass last year's success by donating socks—crucial for seniors. Consider contributing today; details can be found in the flyer here. One of the drop-off locations is at the Help Therapy office, located at 3636 4th Ave, Suite 304, San Diego, CA 92103. Resources Serving Seniors Serving Seniors is a San Diego nonprofit providing impactful programs and life-sustaining services to seniors aged 60+ living in poverty. Programs include meals, affordable housing, social and supportive services, lifelong learning, and health and wellness services. Click here for more information. OG Yoga OG Yoga offers trauma-informed yoga, meditation and well-being to marginalized youth, adults and seniors facing homelessness, poverty, abuse, addiction, behavioral challenges, incarceration and reentry. Click here for more information. This Month’s Tip 8 Self-Care Tips for the Holidays Self-care is especially important during stressful times—like during the holiday season. Here are some eight self-care tips to consider during the holidays to keep your well-being in mind: Learn to Say No: Don't be afraid to say “no”. You can’t (and shouldn’t) do it all. Be selective. Decline invitations or commitments that may add stress to your plate. It's okay to prioritize your well-being and say no when necessary. Set Boundaries with Technology: Take breaks from screens and social media. Constant connectivity can contribute to stress and feelings of being overwhelmed. Designate specific times to unplug. Practice Mindfulness, Meditation and Gratitude: Regularly reflecting on what you’re grateful for can shift your focus toward positive aspects of your life, fostering a sense of contentment. Mindfulness and meditation can also help center your mind and reduce stress. Consider incorporating short gratitude, mindfulness or guided meditation sessions into your daily routine. Spend Time Outdoors: Whether it's a walk on the beach, a hike, or simply sitting in a natural setting, connecting with nature has been shown to positively affect mental well-being. Maintain Healthy Eating Habits: While enjoying holiday treats is okay, balancing your diet with nutritious foods is essential. Stay hydrated and be mindful of your eating habits, which can affect your mood and energy levels. Exercise Regularly: Physical activity is a powerful stress reliever. It can even give you more energy to do more things on your “to-do” list. Prioritize Sleep: Ensure you are getting enough sleep. Lack of sleep can contribute to stress and impact your overall well-being. Establish a bedtime routine to promote restful sleep. Create Relaxation Rituals: Establish relaxation rituals to help unwind. This could be anything from taking a warm bath, practicing yoga, or listening to calming music. Find activities that bring you peace and incorporate them into your routine. Remember that self-care is a personal and ongoing practice. Don't hesitate to explore new activities that bring you a sense of peace and joy. Events National Stress-Free Family Holidays Month All December See beechacres for more information. Seasonal Depression Awareness Month All December See maine.gov for more information. International Human Solidarity Day December 20, 2023 See United Nations for more information. Do you have something to share? We’d love to hear about your successes and accomplishments! Contact us at newsletter@helptherapy.com. Partner With Us Are you a psychologist, LCSW, LMFT or NP? We’re always looking for exceptional mental healthcare providers. Visit helptherapy.com for more information and fill out the quick and easy application.

How many times have you made a New Year’s Resolution? How many times have you accomplished your goal? How many people do you know who have reached and continued with their New Year’s Resolution? One survey found that the average resolution lasts less than four months. After 12 months, only 6% of people reported sticking with their goal. The start of a new year presents a blank canvas, a chance to set things on the right course. By aspiring to a goal and diligently pursuing it, we cultivate a sense of control over our lives—even if just a small part. Then why do most of us fail to stick with our New Year’s resolution? It may be the reason we make it, our expectations, the way we plan it, or many other reasons. First, we need to look at our motivation for setting the goal. Do we really want to achieve it, and are we willing to do what it takes to succeed, or are we just doing it because we know we should? Second, do we have realistic expectations? We may say we plan to go to the gym five days a week, but can we maintain that commitment? Third, do we set ourselves up to succeed or fail? S.M.A.R.T. Strategy One popular method of effective goal setting is the S.M.A.R.T. strategy. S.M.A.R.T. stands for Specific, Measurable, Achievable, Relevant and Time-bound. Here's a breakdown of each component: Specific: Goals should be clear, well-defined and focused. They answer the questions of who, what, where, when and why. The more specific a goal is, the easier it is to understand and work towards. Measurable: Goals should be defined with clear and specific quantifiable criteria that clearly indicate when the goal has been successfully attained. This involves using measurable terms such as numbers, percentages, or other metrics. Achievable: Goals should be realistic and attainable. While it's good to aim high, ensuring the goal is feasible is also important, given the resources, time and other constraints. It should be challenging but not impossible. Relevant: Goals should align with broader objectives and be meaningful to your overall mission or purpose. They should contribute to your long-term plans and relate to your current needs and priorities. Time-bound: Goals should have a specific timeframe. This creates a sense of urgency and helps organize your efforts efficiently. Setting a deadline also provides a way to measure progress and stay focused on achieving the goal within a reasonable timeframe. S.M.A.R.T. Goal Consider this general goal: “Spend more time with my family.” It’s too general to be meaningful. Spending half an hour watching TV with your family each week may accomplish this goal—so may reading your child a bedtime story each night or having a family outing every weekend. Each scenario appears to achieve this goal, but each method and result is very different. Here is an  example of a S.M.A.R.T. goal for spending more time with your family: Specific Goal: Spend at least two evenings per week engaging in interactive, technology-free activities with my family. Measurable: Track the number of evenings spent with family each week. Aim to achieve the goal of two evenings per week within the next month. Achievable: Considering work commitments and other responsibilities, allocating two evenings per week is realistic and manageable. It also leaves room to add additional evenings and weekends in the future. Relevant: Enhancing family connections is crucial for the overall well-being of the entire family. Spending quality time with loved ones aligns with the broader goal of creating a balanced and fulfilling life. Time-bound: Start implementing the goal from the beginning of next month and continue consistently for the next three months. Assess your progress regularly and make adjustments if needed. By setting your goal this way, you have a clear and actionable plan to spend more meaningful time with your family, with specific criteria to measure success and a timeframe for accountability and assessment.

A healthy microbiome is important for everyone—especially for people suffering from a mental health condition, as there's a growing body of evidence suggesting a link between inflammation and mental illnesses, including anxiety, depression and PTSD. Extensive research shows that the relationship between the microbiome and the brain may contribute to the development of mental health conditions. A study on the microbiome's connection with mental health disorders, for example, found signs of intestinal inflammation in people with PTSD. There’s a need for a deeper understanding of these connections to develop effective treatment approaches. Diet, the Microbiome and Inflammation The microbiome is essential in maintaining the balance between pro-inflammatory and anti-inflammatory responses in the intestine. It can be seen as a mediator through which foods influence these responses. Diets—such as the typical Western diet— rich in saturated fats, sugar, and salt, coupled with low fiber content, can trigger inflammation and autoimmunity. PTSD has also been connected to dysregulation in the brain circuits that manage stress and fear responses. Studies have shown that people with PTSD have a hyperactive amygdala, the area of the brain that helps process emotions. The microorganisms living in the digestive tract influence the development of the amygdala and its response. An animal study comparing the effects of a traditional Western diet to a Mediterranean-style diet on stress resilience revealed that animals on the Mediterranean diet showed better stress resistance than those on a Western diet. The Mediterranean diet also appeared to delay age-related increases in sympathetic nervous system activity and cortisol responses to stress. These results suggest that adopting a similar dietary modification in humans may yield comparable benefits. Another study revealed a connection between higher levels of PTSD symptoms and lower adherence to the Mediterranean-style diet. These findings suggest potential insights for diet-based interventions in the prevention or treatment of PTSD. Restoring Balance Other research has focused on the potential role of probiotics in treating and preventing anxiety and depression because probiotics can restore normal microbial balance. This research found that probiotics can effectively alleviate symptoms of anxiety and depression to a comparable extent as conventional prescription medications. The Mediterranean diet is anti-inflammatory, focusing on plant-based foods and eliminating red meat and processed foods. Consequently, adherence to the Mediterranean diet may contribute to the alleviation or prevention of PTSD symptoms and other mental health disorders, mainly through its inflammation-reducing properties. Microbiome-friendly probiotics are another potential anti-inflammatory avenue for treating mental health conditions. The current research findings show promise, suggesting that as ongoing studies progress, potential therapy protocols incorporating probiotics and the Mediterranean diet for mental health conditions, including anxiety, depression, and PTSD, may be formulated.

As Thanksgiving approaches, we often think about all we have to be thankful for—our health, our family, our careers… For those suffering from a mental health condition, it may be challenging to consider the good they have in their lives. But, with the right tools, we can all learn to be more grateful, no matter what life throws at us. Practicing gratitude can be an easy way to improve our outlook, mood and overall well-being. Help someone discover the benefits of gratitude by sharing the article, Express Gratitude for Mental and Physical Health and the tips for Building Relationships Through Gratitude below. I want to express my deep gratitude to each of you who play an instrumental role in making our organization successful. Your contributions are pivotal in our mission to empower individuals to enhance their mental well-being and lead their fullest lives. Happy Thanksgiving, Annette Conway, PsyD CEO and President Help Therapy November is Adoption Awareness Month, National Career Development Month and Movember Adoption Awareness Month Approximately 114,000 children and youth in the U.S. waiting to be adopted are at risk of aging out of foster care. National Adoption Month seeks to bring attention to the need for adoptive families for teens in the U.S. foster care system. National Career Development Month National Career Development Month addresses the need for comprehensive career guidance, planning, development and support to help individuals make informed career choices. Movember Movember was created in 2003 as a non-profit to transform men’s health services. It’s celebrated by growing a mustache to raise awareness of men's suicide and other health issues like prostate cancer and testicular cancer. Express Gratitude for Mental and Physical Health Expressing gratitude is more than just being polite. It's about showing your heartfelt appreciation. Practicing gratitude is one of the simplest ways to boost your mood and your outlook on life. All you need to do is notice something good and genuinely appreciate it. Improves your psychological health The cultivation of gratitude fosters mental resilience, providing a shield against stress, depression, anxiety, and various mental health challenges. Research reveals that resilience can counteract elements that heighten the susceptibility to PTSD following traumatic experiences. Plus, for those already managing a mental health condition, resilience enhances coping skills. The practice of expressing gratitude has the power to elevate happiness, diminish depression, boost empathy, and increase self-esteem. At the same time, it reduces feelings of regret, envy, resentment and other toxic emotions. Improves your physical health Individuals who practice gratitude report better overall health and reduced chronic pain compared to others. Plus, they tend to be more committed to their well-being, exercising regularly and maintaining a healthy diet. Start each day with a positive outlook and embrace an "attitude of gratitude." As you wake up, take a moment to think of someone you appreciate. Extend your gratitude not only to those closest to you, such as your partner or children, but also to individuals who contribute positively to your life, like the friend who promptly responds to your messages, the accommodating manicurist, the meticulous dog groomer, or the barista who remembers your name. Later, express your thanks through a text, a call, or a heartfelt in-person acknowledgment. Dedicating just 15 minutes before bedtime to being grateful can also enhance the quality and duration of your sleep. You can jot down a few thankful thoughts, vocalize them, or simply contemplate them in your mind. Recognizing all we have to be thankful for—even during challenging times—fosters mental and physical health. Take every opportunity to cultivate gratitude. You can express thankfulness privately or publicly, depending on the situation and your comfort level. Inflation, Economic Conditions and Mental Health Due to the nation’s current economic climate, many people are experiencing increased stress over their financial situation. The state of our finances has an undeniable impact on our overall well-being. Mental health and financial health are two important aspects of our lives that are intertwined. How We Feel About Our Financial Situation According to a CNBC survey from earlier this year, 74% of Americans say they are stressed about their finances, with 37% describing themselves as “very stressed” 61% say inflation contributes to their financial stress 61% consider themselves to be “living paycheck to paycheck” According to another recent study, ongoing inflation, the potential of a recession and debt management are top concerns of adults. What’s more, 70% of adults report being in debt, with 42% citing credit card debt as the primary cause. According to a recent Bank of America survey, 85% of Gen Z’s cite one or more barriers to achieving financial success. Of this percent: 53% report a higher cost of living as the primary barrier 36% report not having enough income to achieve financial goals 34% report the economy as the cause 30% report housing costs as a barrier to financial success [READ MORE] Resources Alzheimer’s Association The Alzheimer’s Association is a resource for conferences, support groups, educational programs and more. You can search by state and zip code to find events in your area. Visit alz.org for more information. California Communications Access Foundation (CCAF) CCAF, in collaboration with the California Public Utilities Commission, administers the Deaf and Disabled Telecommunications Program (DDTP), extending telecommunications services to underserved communities, particularly those with disabilities. DDTP, managed by CCAF, offers free specialized telecommunications devices to Californians who can’t use standard phones. For details, visit ccf.us. Caring Transitions Caring Transitions offers relocation, estate sales, downsizing and home cleanout assistance for seniors. They serve 280 locations, including San Diego. Visit Caring Transitions for more information. Partner with us. Are you a psychologist, LCSW, LMFT or NP? We’re always looking for exceptional mental healthcare providers. Visit helptherapy.com for more information and fill out the quick and easy application. Events World Adoption Day November 9, 2023 See International Days for more information. Hunger and Homelessness Awareness Week November 11-18, 2023 See HHWEEK for more information. World Kindness Day November 13, 2023 See National Today for more information. Anti-Bullying Awareness Week November 13-17, 2023 See Anti-Bullying for more information. International Day for Tolerance November 16, 2023 See UN for more information. National Parental Involvement Day November 16, 2023 See Project Appleseed for more information. International Survivors of Suicide Day November 19, 2023 See AFSP for more information. Transgender Day of Awareness November 20, 2023 See GLAAD for more information. National Family Health History Day November 23, 2023 See National Today for more information. Giving Tuesday November 28, 2023 See Giving Tuesday for more information. Building Relationships Through Gratitude Just acknowledging someone’s act of kindness or contribution can foster relationships and build new friendships. Showing thankfulness benefits you by releasing oxytocin, a hormone that helps connect people. Here are a few ways to build relationships or friendships with co-workers or acquaintances through expressing gratitude: There are many opportunities to feel and share gratitude in everyday life and connect with others. Here are a few examples: "It was so kind of you to…" “Thank you for sharing…” "I really appreciated it when you showed me…" “Thank you for saving me a spot…” “I enjoyed your…” “I had a great time at your… Thank you for making me feel so welcome." “Your advice has been invaluable. Thank you.” “You were a lifesaver! Thanks for coming to the rescue.” Do you have something to share? We’d love to hear about your successes and accomplishments! Contact us at newsletter@helptherapy.com.

Many mental health challenges and issues are recognized this month— including World Mental Health Day, which was on October 10. Across the globe, one in eight people are living with a mental health condition—with an increasing number of young people being affected. Having a mental health condition should never be a reason to deprive a person of their human rights or exclude them from decisions about their health. Yet, all over the world, people with mental health issues continue to experience a wide range of human rights violations. Many are excluded from community life and discriminated against, while many more can’t access the mental health care they need or can only access limited care. This year’s theme is “Mental health is a universal human right.” It’s an opportunity for people and communities to raise awareness and drive actions that promote and protect everyone's human right to access resources that foster mental health and for treatment when needed. Help Therapy providers mark your calendar for Friday, October 20th, from 12 p.m. to 1:30 p.m. PST for our Peer Consult Group. Your can register here: Peer Consult Group Registration If you're on the hunt for office space to use once or multiple times a week, Help Therapy has a special friends' rate for spaces available in the Hillcrest area of San Diego. Wishing you a safe and happy Halloween, Annette Conway, PsyD CEO and President Help Therapy Bringing Awareness to Mental Health Challenges in October October brings awareness to many mental health challenges. Six are listed below. Click on the links to learn more about each of the topics. ADHD Awareness Month The 2023 ADHD Awareness Month theme in the U.S. is “Moving Forward with ADHD.” National Depression Education and Awareness Month The goal is to teach us about the signs, symptoms and treatment options for depression. It also stresses that seeking help— is a sign of hope and strength. National Depression and Mental Health Screening Month This observance brings awareness to the need for accessible and affordable mental health screenings. Health Literacy Month October is a designated time to put health literacy awareness into action. Pregnancy and Infant Loss Awareness Month This awareness month seeks to break the silence surrounding pregnancy and infant loss through education and support for expectant mothers and bereaved families. National Disability Employment Awareness Month The 2023 NDEAM theme is “Advancing Access and Equity.” It aims to educate about disability employment issues and celebrate the contributions of American workers with disabilities. CARE for the Homeless in California with Schizophrenia and other Psychotic Disorders The Community Assistance, Recovery and Empowerment (CARE) Act, created by Governor Newsom, is an effort to address homelessness in California. It was implemented on October 1st in seven California counties: Glenn, Orange, Riverside, San Diego, San Francisco, Stanislaus and Tuolumne. The remaining California counties have until Dec. 1, 2024, to establish the program. This program expedites people with untreated schizophrenia and other qualifying psychotic disorders into housing and medical care. A person can qualify for the CARE program if they meet all the following criteria: They are 18 years of age or older They are currently experiencing a qualifying severe mental illness They are not clinically stabilized in ongoing voluntary treatment and At least one of the following applies: They are unlikely to survive safely in the community without supervision and their condition is substantially deteriorating. They need services and support to prevent a relapse or deterioration that would likely result in severe disability or serious harm to themselves or others. Participation would be the least restrictive alternative to ensure recovery and stability. They will likely benefit from participation in the program. To be eligible, the person doesn’t need to be homeless, but they do need to be diagnosed with an illness on the schizophrenia spectrum or have another qualifying disorder. Unfortunately, those suffering from severe depression or bipolar disorder don’t qualify. Halloween is a Scary Time Halloween, the season of costumes and spookiness, carries an eerie allure for many. However, for some children and adults, this festivity can become a source of genuine terror, resulting in a condition known as Samhainophobia. This fear of Halloween can provoke considerable distress, compelling those affected to go to great lengths to evade its triggers. Symptoms of Samhainophobia The symptoms of Samhainophobia vary by individual but include: Dizziness Intense sweating Nausea Panic attacks Rapid breathing and heart rate A strong feeling of terror Trembling or shaking For children, symptoms may also include: Avoiding the dark Crying or having tantrums Hiding or running away Not wanting to go to school Not wanting to sleep alone Refusing to participate in Halloween-related events Screaming Yet adults with this extreme fear or anxiety may not seek help due to embarrassment or may not know there are ways to treat and even overcome their condition. [READ MORE] Resources Union of Pan Asian Communities The Union of Pan Asian Communities offers resources to Asians, Pacific Islanders and others in San Diego, including resources related to: Adolescent, adult and senior mental health Addiction treatment Community engagement and business development Housing counseling Adult Protective Services Adult Protective Services helps those 60 and older and dependent adults harmed, threatened with harm or neglected, ensuring their safety and dignity. Common types of abuse include: Physical Mental Abandonment Isolation Financial Neglect Self-neglect The number to report abuse is (800) 339-4661. Events OCD Awareness Week October 8-14, 2023 See IOCDF for more information. Baby Loss Awareness Week October 9-15, 2023 See IE for more information. World Mental Health Day October 10, 2023 See WHO for more information National Coming Out Day October 11, 2023 See HRC for more information National Stop Bullying Day October 10, 2023 See NDC for more information National Pregnancy & Infant Loss Remembrance Day October 15, 2023 See SLF for more information National Health Education Week October 16-20, 2023 See SOPHE for more information Body Acceptance Week October 23-27, 2023 See NEDA for more information International Stress Awareness Week October 30-November 3, 2023 See ISMA for more information 18 Trick-or-Treat Candy Alternatives We all know consuming a lot of sugar is unhealthy. But do you know it’s also addictive? It hits the same reward centers in the brain that cocaine does. So when you eat a lot of sugar, you want more. That can lead to crashes and spikes in your blood sugar. Research shows that inflammation throughout the gut and immune system caused by sugar is linked to brain fog, trouble concentrating, anxiety and depression. Instead of offering traditional Halloween candy, consider giving treats that are not harmful to children's mental and physical health. Small, inexpensive Halloween-themed items can be fun alternatives to candy. You can buy one or more in large quantities or have fun picking out a unique selection. Here are 18 treats to consider: Mini puzzles Bookmarks Bracelets Bubbles Erasers Glow sticks Magnets Stickers Notepads Pencils Pens Post-it notes Rings Small toys (spiders, bugs, rats, snakes, skeletons) Slime Balls Slinkies Vampire teeth Do you have something to share? We’d love to hear about your successes and accomplishments! Contact us at newsletter@helptherapy.com.