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The Mental Health Connection This August issue marks the fourth issue of The Mental Health Connection. I appreciate the time you take out of your busy schedule to read it and hope you get some value from it. Besides this monthly newsletter, I invite you to visit our website, especially if you haven’t been there in a while! We update and add new information regularly. We just added some information about pre-surgical evaluations. Three standard procedures requiring these evaluations are: Spinal Cord Stimulator Implants (SCS) Bariatric Surgery Organ Transplants (for recipients and donors) If you’d like to learn more about these evaluations, read What You Should Know About Pre-Surgical Evaluations in this issue and visit our website. Sincerely, Annette Conway Psy.D CEO Help Therapy August is National Breastfeeding Month Breastfeeding has many benefits to both baby and mother, including: Being the best source of nutrition for most babies Helping to protect babies from some illnesses and diseases Sharing antibodies from the mother with her baby Reducing the mother’s risk of breast and ovarian cancers, type 2 diabetes, and high blood pressure The American Academy of Pediatrics recommends mothers breastfeed exclusively for approximately six months after birth. Breastfeeding should then be continued while introducing complementary foods until the baby is at least 12 months old. Each August, the U.S. Breastfeed Committee (USBC) initiates a social media advocacy and outreach campaign. Individuals and organizations are invited to discuss the policy and practice changes needed to foster stronger support for breastfeeding. Register here for an event webinar: "Continuity of Care in Breastfeeding Support: A Blueprint for Communities,” held on August 24 at 1:00 p.m. ET. The Center for Disease Control’s (CDC) Division of Nutrition, Physical Activity, and Obesity will also be active on social media this month, supporting this cause. Caregivers Need Care Too Although caregiving can be a rewarding experience, it’s also a mentally and physically demanding job. The responsibility of caring for another person’s constant needs can cause caregivers to feel trapped and overwhelmed. These feelings can lead to resentment and depression. When the caregiver is caring for a family member, the burden is even more significant. A wife caring for her husband or an adult child caring for her parent can seem like an all-encompassing obligation. A wife may not be in the best health herself but feels obligated to tend to her husband’s needs and put his needs above her own. Similarly, a daughter caring for her mother may unintentionally neglect her own children and herself in order to make sure her mother has the care she needs. Caregivers caring for family members are often dealing with the inevitable fact that their family member is not going to get better. Grief can begin as the caregiver faces this future without their loved one. This grief can be particularly overwhelming for a parent caring for a terminally ill child. According to The Family Caregiver Alliance, close to 20% of family caregivers suffer from some type of depression. Caregivers of patients with dementia or Alzheimer’s have an even higher rate of mental health disorders. Caregivers often go through periods of sadness and frustration while caring for someone, especially if it’s a family member. Although these feelings are common and may be short-lived, a damaging emotional cycle can also take root. Not all caregivers experience depression, anxiety, grief or other emotional challenges, but for those who do, learning how to address these feelings is critical for their mental health. Counseling can help. Being able to confide in someone without judgment often helps address feelings of frustration, guilt and other emotions. Bringing these emotions to the surface and expressing them can start the healing process. With this support, caregivers are better equipped to face the challenges of their role and work through ways to balance their life. What You Should Know About Pre-Surgical Evaluations Pre-surgical evaluations are standard practice for several types of surgeries. Three common procedures requiring these evaluations are: Spinal Cord Stimulator Implants (SCS) Bariatric Surgery Organ Transplants (for recipients and donors These evaluations aim to help identify suitable candidates for surgery and increase your chances of success post-surgery. Your mental and emotional health play a crucial role in your overall health. Although some people feel nervous or uneasy about the evaluation, it’s not intended to cause you stress. It’s simply one step in the process of getting your total health picture before surgery and enhancing your success during the post-surgery adjustment. Requiring a pre-surgery assessment doesn’t mean your surgeon has concerns about your mental health. Instead, it helps her identify your strengths and risk factors and find areas where you could benefit from post-surgical support. The psychological evaluation has two parts: an interview and a mental health test. You meet with a psychologist or other mental health professional for an interview that focuses on behavior, mental health and your understanding of the surgery. This is your opportunity to ask questions and to clarify anything you are unsure about. You may have concerns or questions that are outside of the expertise of your surgeon. For example, you may be worried about how your family will function while you’re recovering or about the financial impact of missing work after surgery. Talking to your psychologist about these concerns gives them the opportunity to share some insights or teach you techniques to ease your apprehension. When you’ve had your questions answered, next, you’ll complete the psychological testing. This test provides an objective measure of your readiness for surgery. Read more This Month's Tip Take Advantage of the Food and Mood Connection You may crave high-carb, high-sugar, high-fat foods like cookies or cake when you’re sad, bored or for a variety of reasons. You may give into these cravings in the hopes that it will make you feel better. While this may give you a temporary sugar rush, it won’t make you feel better for long. It may even make you feel worse. A lot of research is being conducted on the relationship between nutrition and mental health. Certain foods have been shown to improve overall brain health and even certain types of mood disorders. Although mood can be influenced by many factors, such as stress, environment, poor sleep, genetics, mental health disorders and nutritional deficiencies, the food-mood connection is worth exploring. Instead of giving in to those cravings with unhealthy “foods,” aim for wholesome foods that have been shown to boost mood and overall health. Some of these delicious options are berries, bananas, nuts, seeds and even dark chocolate! Smoothies are a great way to enjoy these nutritious foods while having the ability to improve your mood. And Summer is the perfect time to try out some of these refreshing smoothies for a healthier way to help satisfy your cravings. Quick and Easy Smoothies: Mood-Boosting Green Smoothie with Bananas and Seeds* Brain Boosting Smoothies To Keep You Mentally Healthy *Please note: if you‘re taking any medications, consult your doctor before taking any supplements or herbs such as St. John’s Wort. "It always seems impossible until it's done" — Nelson Mandela Featured Practitioner Dr. Ross Flowers Dr. Flowers is an experienced clinical psychologist, and sport and performance psychologist. He began his career at the University of California, Davis. As the creator and director of Applied Sport Psychology, he served 26 intercollegiate athletic programs, over 800 student-athletes and 121 coaches and staff. Since then, Dr. Flowers has created sport psychology and mental health programs for USA Olympic teams, professional basketball teams, universities, youth programs and more. Dr. Flowers is the author of Introducing Your Child to Sports: An Expert’s Answers to Parents’ Questions about Raising a Healthy, Balanced, Happy Athlete. His work has received national attention on television and in print, including Good Morning America, Sports Illustrated and Journal of Clinical Sport Psychology. He works with organizations to create and integrate mental wellness and performance development services for their employees. His services include coaching, mentoring, psychotherapy, leadership training and team building. Dr, Flowers holds a Ph.D. in Counseling Psychology with an emphasis in Performance and Sports Psychology and a B.A. in Psychology. Events National Health Center Week August 8 - 14, 2021 See health center week for more information. International Day of the World's Indigenous Peoples August 9, 2021 See un.org for more information. National Relaxation Day August 15th, 2021 See national relaxation day for more information. National Women's Equality Day August 26, 2021 See NWHA 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. Benefits: Stream of new patients Billing off your plate Flexibility and Freedom Credentialing assistance No hidden costs Do you have something to share? We’d love to hear about your successes and accomplishments! Have you: Written an article? Given a presentation? Been featured on a podcast? Contact us at info@helptherapy.com. We welcome your feedback. What would you like to see in this newsletter? Do you have a topic you would like discussed? Have questions? Want to learn more about Help Therapy? Visit helptherapy.com, call 858-481-8827 or email info@helptherapy.com

Pre-surgical evaluations are standard practice for several types of surgeries. Three common procedures requiring these evaluations are: Spinal Cord Stimulator Implants (SCS) Bariatric Surgery Organ Transplants (for recipients and donors) These evaluations aim to help identify suitable candidates for surgery and increase your chances of success post-surgery. Your mental and emotional health play a crucial role in your overall health— including the success of your surgery. Although some people feel nervous or uneasy about the evaluation, it’s not intended to cause you stress. It’s simply one step in the process of getting your total health picture before surgery and enhancing your success during the post-surgery adjustment. Requiring a pre-surgery assessment doesn’t mean your surgeon has concerns about your mental health. Instead, it helps them identify your strengths and risk factors and find areas where you could benefit from support after your surgery. The psychological evaluation has two parts: an interview and a mental health test. You meet with a psychologist or other mental health professional for an interview that focuses on behavior, mental health and your understanding of the surgery. This is your opportunity to ask questions and to clarify anything you are unsure about. You may have concerns or questions that are outside of the expertise of your surgeon. For example, you may be worried about how your family will function while you’re recovering or about the financial impact of missing work after surgery. Talking to your psychologist about these concerns gives them the opportunity to share some insights or teach you techniques to ease your apprehension. When you’ve had your questions answered, next, you’ll complete the psychological testing. This test provides an objective measure of your readiness for surgery. It’s important to keep in mind that: The person conducting the evaluation is a qualified mental health professional, and your information is kept confidential. It’s essential you fully understand how your life will be different once you’ve had the surgery. You’ll need to follow your post-surgery lifestyle changes carefully. The test is not pass or fail. It’s not intended to exclude you from surgery or make it more difficult for you to get it. Instead, it’s a tool to help your surgeon and medical team understand your mental health history and determine ways to help you have the best outcome after your surgery. It’s possible for those with substance abuse or mental health disorders to achieve good outcomes with expert management from a mental health provider. After the evaluation, many patients report how valuable it was for them to discuss their thoughts, feelings and expectations about the surgery and how their life will change after the surgery. For some, completing the assessment and test is enough and no further support is needed. But it’s common to need or desire additional psychological support or counseling to maintain the lifestyle changes essential for long-term success after surgery. Lifelong adherence to a post-surgery regimen can be difficult and is often complex. Depending on the procedure, it may, for example, involve taking multiple medications on a precise schedule, self-monitoring and reporting on physical signs and symptoms. Despite the potentially serious consequences of not following the prescribed regimen and lifestyle changes, it’s not uncommon for people to deviate from their required routine. This tendency toward inconsistency tends to increase over time and leads to poorer outcomes. Having someone you can confide in that supports you on your road to recovery, helping you through the changes and challenges in your life can make all the difference.

Clients are seen on their own turf rather than what they report to mental health professionals in the sterile office environment. Providers get to meet important members of the family who might not attend an office session, or are reluctant to seek psychological treatment for fear of being stigmatized. Providers have the opportunity to provide in-vivo interventions such as parenting skills, behavioral methods for child management, couples and family therapy. Get a first-hand view of the family living situation, such as the neighborhood, overcrowding, presence or absence of food in the cupboards, medication, unused medical supplies, hygiene, a sense of their organizational abilities, and to learn about the family’s parenting practices. The clinician not only observes but “experiences” the client’s home environment in regards to the boundary fluidity, cultural and religious symbols, sleeping arrangements, and how people experience visitors. Creative intervention not possible in the office, or co-utilized home/office in treating client with phobias or with those resistance to change, (ie: taking a brisk walk with a depressed or isolated client, utilizing both home and office for agoraphobic clients, accompanying a client to their doctor’s visit, accompany a grieving patient to a funeral, playing basketball with a despondent youth, zoo for a fear of snakes, etc.) Home visits often breaks-the-ice, thus reducing suspiciousness and increasing trust. Health Psychology. Changing behaviors and lifestyle in the home environment often generalizes to the outside world. Home visits cut ER and Hospitalizations Costs: ER and hospitalizations are very expensive in comparison to home visits. Home visits can prevent hospitalizations by dealing with the problems before a crisis occurs. There is a surge in home-based therapy in the 21st century due to the increased demand from the aging population, advanced radiology and laboratory technologies, and pressure to decrease the cost of mental health and medical treatments.

The Mental Health Connection Summer has arrived! To add to the July 4th Independence Day celebrations, we can also celebrate a return to freedom—freedom from the fear instilled by the pandemic. We can now move forward with a renewed sense of hope and gratitude. We’ve seen the number of patients coming to us skyrocket as more and more people feel more comfortable now that the COVID restrictions have eased. Many of our provider partners who were primarily or exclusively seeing patents online have transitioned back to face-to-face sessions (observing the necessary safety protocols, such as checking temperatures, wearing masks and gloves and using hand sanitizers). The pandemic has taught us many things. We’ve adapted and grown. It’s important to reflect on how the pandemic has changed us (for better or worse) and to take what we’ve learned to choose how we want to live our lives moving forward. Sincerely, Annette Conway Psy.D CEO Help Therapy July is National Minority Mental Health Awareness Month The concept took seed in 2005 when Bebe Moore Campbell voiced the need to destigmatize mental illness, especially for African Americans. Although mental health conditions don’t discriminate, accessing treatment and quality care can be much more difficult for some populations and communities. In 2008, National Minority Mental Health Awareness Month was established in honor of Bebe Moore Campbell to start changing this inequality. To support this initiative, National Alliance On Mental Illness (NAMI) spreads the message “You Are Not Alone,” believing that together we can create a nation where anyone affected by mental illness—no matter their culture, ethnicity or background—can get the help, support and treatment they need. NAMI offers opportunities to spread the word through awareness, support and advocacy activities. Learn more about how you can get involved during this National Minority Mental Health Awareness Month. Beware of Email Scams Unfortunately, with the increasing use of email comes an increased risk of falling victim to internet scams. This reality is especially true of our senior population, which is often targeted. These scams generally aim to collect personal information to access an individual’s personal accounts, steal their identity, or rob them of their savings. Some of the scams to be aware of are: Medicare scams Overdue utility scams Charity scams Tax fraud General phishing attacks (collecting personal information) Many of these scam emails look genuine. They may include the name and even the logo of an organization you know and trust. But there are a few things to look for in these emails that can give them away. Does the sender use your name or just a generic greeting, such as “Dear Customer” or “Dear Sir or Madam”? Does it contain typos or improper grammar? Does it ask you to respond immediately? Some scams use fear to get a response, such as threatening to shut off your electricity or informing you your account with a financial institution is in jeopardy if you don’t act immediately. Does it ask you to click on a link or button or download an attachment? Does it ask for personal information, such as your account login credentials or password? Does it ask you to send money to a charity in the form of cash, gift card or wire transfer? If you have any doubt about the legitimacy of an email, call the company directly. Never respond to these emails by sending money, clicking on links or buttons within the messages, downloading attachments or revealing personal information. 5 Tools to Overcome Social Anxiety Social anxiety can affect people in different ways and to varying degrees. It can range from feeling self-conscious or nervous occasionally, especially in unfamiliar situations or when you think you’ll be evaluated by others—to feelings of intense and debilitating fear. Some situations may be so frightening that you get anxious just thinking about them and go to great lengths to avoid them. There are tools and techniques you can try to lessen social anxiety and even help you overcome it. Try these five and see what works best for you. 1. Monitor Your Thoughts Your thoughts have power. They influence your emotions and your actions. That’s why it’s vital to monitor your thoughts and challenge your negative and anxious thought patterns. At times you may feel like there’s nothing you can do about the way you feel and how you think. Although, in reality, monitoring your thoughts is a step toward control. What direction do your thoughts tend to lead? Identifying and challenging your negative thoughts can be an effective way to reduce symptoms of social anxiety. You may notice anxious thoughts automatically popping into your head when you think of specific social situations. Analyze these thoughts and challenge them. Do you tend to assume the worst in these situations? Read more This Month's Tip Create Some Personal Space in Your Relationship In modern relationships, we often expect to be best friends with our partners and want to be together all the time. But when a couple is in a long-term relationship and living together, we can end up spending too much time together–– especially in recent times when our outside activities have been limited. When we spend this much time together, there are very few aspects of our partner's life that remain a “mystery.” But, mystery and newness are some of the key ingredients for maintaining interest and desire. So, if you want to have a better relationship with your partner and you're currently spending a lot of time together, it might be beneficial to create a little personal space. Spend some time focusing on your interests and self-care. Carve out some time every day just for you. Read a book, go for a walk in a park, take a drive in the country, pursue a hobby... Encourage your partner to do the same. You’ll soon find your relationship renewed. "If you stumble, make it part of the dance." — Author Unknown Featured Practitioner Dr. Diane Dunne, Ph.D. Dr. Dunne is a Licensed Psychologist specializing in Clinical Psychology. She uses Cognitive Behavioral Therapy, Reality Therapy, Solution-Focused Therapy, Emotionally-Focused Therapy, Neuro-Linguistic Programming, Hypnosis, Spiritually-Focused Therapy, Meditation, Mindfulness and other therapeutic approaches to assist her patients in accomplishing their mental health goals. Dr. Dunne specializes in developing personalized short-term, evidence-based treatment plans to explore and address her patients’ challenges. Each program includes clearly defined goals and objectives that are addressed throughout therapy. During the pandemic, she has assisted people of all ages in making the necessary changes in their lives to adapt to their circumstances and move forward. Dr. Dunne is in private practice in Orange County, California. Events San Diego Pride Week Events July 10 - 18, 2021 See nbcsandiego.com for more information. International Self-Care Day July 24, 2021 See isfglobal.org for more information. National Disability Independence Day July 26, 2021 See adata.org for more information. International Day of Friendship July 30, 2021 See un.org for more information. World Day Against Trafficking in Persons July 30, 2021 See un.org 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. Benefits: Stream of new patients Billing off your plate Flexibility and Freedom Credentialing assistance No hidden costs Do you have something to share? We’d love to hear about your successes and accomplishments! Have you: Written an article? Given a presentation? Been featured on a podcast? Contact us at info@helptherapy.com. We welcome your feedback. What would you like to see in this newsletter? Do you have a topic you would like discussed? Have questions? Want to learn more about Help Therapy? Visit helptherapy.com, call 858-481-8827 or email info@helptherapy.com

Social anxiety can affect people in different ways and to varying degrees. It can range from feeling self-conscious or nervous occasionally, especially in unfamiliar situations or when you think you’ll be evaluated by others—to feelings of intense and debilitating fear. Some situations may be so frightening that you get anxious just thinking about them and go to great lengths to avoid them. There are tools and techniques you can try to lessen social anxiety and even help you overcome it. Try these five and see what works best for you. 1. Monitor Your Thoughts Your thoughts have power. They influence your emotions and your actions. That’s why it’s vital to monitor your thoughts and challenge your negative and anxious thought patterns. At times you may feel like there’s nothing you can do about the way you feel and how you think. Although, in reality, monitoring your thoughts is a step toward control. What direction do your thoughts tend to lead? Identifying and challenging your negative thoughts can be an effective way to reduce symptoms of social anxiety. You may notice anxious thoughts automatically popping into your head when you think of specific social situations. Analyze these thoughts and challenge them. Do you tend to assume the worst in these situations? Through this logical evaluation of your thoughts, you can gradually replace negative thinking with more realistic and positive ways of looking at social situations that trigger your anxiety. Changing the way you think takes time, patience and practice, but it’s a powerful tool in overcoming social anxiety. 2. Practice Relaxation Techniques Meditation, yoga and focused breathing are techniques that can help relax you and ease social anxiety. There are many forms of meditation, included progressive relaxation, mindfulness, visualization, mantra and more. It’s not the type of meditation you choose that’s important; it’s the consistency in which you practice. For example, daily meditation (even for 5 minutes at a time) is more beneficial than weekly meditation for an hour. Yoga is a practice that can also lead to increased relaxation. Like, meditation, yoga is most effective when practiced regularly. If you’re comfortable, taking an in-person group yoga class can have the added benefit of experiencing relaxation in a social setting. The easiest and quickest relaxation technique of the three is focused breathing. There are numerous techniques, such as belly breathing, box breathing and alternate nostril breathing, to name a few popular methods. Focused breathing can be done virtually anywhere, any time and can have immediate effects. 3. Face Your Fears with Baby Steps One of the most helpful things you can do to overcome social anxiety is to face the situations you fear rather than avoiding them. Avoidance keeps social anxiety alive and can even cause it to grow. Make a conscious effort to face your fears. Any action is a step in the right direction. Actively look for supportive social environments that only slightly provoke your anxiety. As you feel more comfortable and build your confidence and coping skills, you can progress to more challenging situations. 4. Talk it Through You don’t have to struggle with social anxiety alone. Sometimes it helps just to voice your feelings to a supportive listener. Talking with a therapist can help you identify underlying beliefs that may contribute to your social anxiety. A therapist can work with you on a personalized plan to overcome your fear and help you become more comfortable in social situations. 5. Celebrate Your Wins As you implement these tools and techniques into your life throughout your journey, it’s essential to recognize and celebrate every step forward—no matter how small. These celebrations will give you confidence and encourage you to keep going—moving toward a life free of fear. If you need help with social anxiety, visit Help Therapy and connect with a mental health therapist online or in-person.

The Mental Health Connection I’d like to start out this month by thanking all of you who have nominated Help Therapy as one of San Diego’s Best in The San Diego Union-Tribune’s readers poll. We’ve been nominated in not just one, but two categories: In-Home Medical Company and In-Home Non-Medical Company! Voting is open through Thursday, June 10th. If you haven’t yet voted and would like to cast your vote for Help Therapy, you can vote for us in the In-Home Medical Care category here and In-Home Non-Medical category here. We’re here for you and will continue to do our best in providing you with the most qualified mental healthcare providers, outstanding customer service and quick and easy referral processing. Sincerely, Annette Conway Psy.D CEO Help Therapy June is LGBTQ Pride Month and Immigration Heritage Month Lesbian, Gay, Bisexual, Transgender and Queer (LGBTQ) Pride Month is celebrated each June to honor the 1969 Stonewall Uprising in Manhattan. The Stonewall Uprising was a series of events between police and LGBTQ protesters that stretched over six days beginning June 28, 1969. The confrontations between police and LGBTQ protesters and the events unfolding over the following six days changed the nature of LGBTQ activism. The first event honoring this movement was the Pride march in New York City on June 28, 1970— the first anniversary of the Stonewall Uprising. The purpose of this commemorative month is to recognize the impact that lesbian, gay, bisexual and transgender individuals have had on history locally, nationally, and internationally. Today, community and nationwide celebrations include parades, parties, concerts, educational workshops and more. Memorials are also held during this month for those lost to hate crimes and HIV/AIDS. June has also been recognized as Immigrant Heritage Month since 2014. During this month, especially, we are encouraged to explore our own heritage and celebrate the shared diversity that makes up our unique country. Immigrant Heritage Month was initiated by FWD.us, an organization that fights for reform in the immigration and criminal justice systems. FWD.us strives to influence policymakers and thought leaders to make policy changes that create opportunity for all and empower people from all backgrounds to achieve their full potential. Adjusting to the New Normal The pandemic has hit many struggling with mental health issues the hardest. But countless people are newly experiencing symptoms of anxiety, depression and other mental health issues due to the pandemic—including children. Before the pandemic, children developed their social skills through interacting with other kids in and out of the classroom. Teens, often the most social of all, spent much of their free time socializing in small and large groups. Under normal circumstances, many teens and younger children are seldom without one or more friends by their sides. COVID-19 changed all that. As the pandemic persists, it’s difficult to maintain friendships, especially among children. Although it’s still been possible to keep in touch virtually, it’s been hard to maintain friendships without activities, events and experiences to talk about, let alone participate in. For more than a year, these impressionable youths have been denied the in-person social interaction they crave. Many learned to accept this new way of life and have grown accustomed to it—too accustomed to it. Now, innumerable people face the lifting restrictions with fear and anxiety, especially those who are more introverted. Where do they start? How do they re-establish friendships? How do they try to fit in? Time will tell just how far-reaching the pandemic has affected our children. Right now, it’s important to give them the support they need in adjusting to the new normal after COVID-19. Outdoor Summertime Activities for Mental Health Summertime is synonymous with sun and fun! And there’s no better time to spend time outdoors than Spring and Summer. After being cooped up for so long, it’s time to get out in nature and experience its uplifting and rejuvenating benefits. Commit to spending more time outdoors this Spring and Summer. Experience new places and activities. We often get stuck in a routine—even when it comes to having fun. We go to the same parks. We walk the same route. We play the same games. Why not try something different? Read more This Month's Tip: Keep Your Brain Young—Learn Something New As we grow older, it’s not just our physical bodies that change and show signs of age. Our brains change too, and along with it, our mental functions. This change can have far-reaching consequences, including decreased memory and depression. But we don’t have to accept these changes as part of getting older. We can do things right now that will keep our brains young as the years progress. One effective tool for keeping your brain young is learning something new. Learning a new language, developing a new skill or starting a new hobby are all ways to keep your brain young by giving it new challenges. Stimulating and challenging your brain is important at any age but becomes vital for our mental health as we approach our senior years. "He who has health has hope; and he who has hope has everything." — Thomas Carlyle Featured Practitioner Dr. Martin Landau-North, LMFT, Ph.D; Psy.D Inspired by Plato, who said, “that only the dead see the end of war,“ he has recently committed himself to a predominantly telehealth practice dedicated to our veterans’ needs. He has also worked intensively with Navy SEALS and their families for many years. He’s a Board Certified Expert in Traumatic Stress, a Certified Addiction Specialist and Licensed Marriage and Family Therapist. His specialties include Trauma, PTSD, Anxiety, Addiction, Couples Therapy, Sex Therapy, Hypnotherapy and Medical Animal ESA letters. He is Chief Examiner for the American Academy of Health Care Providers in the Addictive Disorders. Notably, Dr. Landau-North’s Therapy Dog, Simba, has clocked many hours as a faithful co-therapist — offering support when needed. Dr. Landau-North has lectured to hundreds of nurses, psychologists, medical students and psychotherapists during his career. Dr. Landau-North has lectured to hundreds of nurses, psychologists, medical students and psychotherapists during his career. He enjoys nothing more than thinking and catching up on his reading in his limited spare time, including searching for recipes to support his 15 years as a Vegan. “Dogtor” Simba, however, remains a devoted carnivore. Dr. Landau-North is in private practice in Solana Beach, CA. Community Events Exposure & Response Prevention to Aid in Treating Gender Dysphoria Webinar June 4, 2021, 8:30 A.M - 11:30 A.M See San Diego Psychological Association for more information. Integrated Behavioral Strategies for Pain and Opioid Management Webinar June 9, 2021,10:00 A.M. - 11:30 A.M. See American Psychological Association for more information. #Equity Flattens The Curve Check-In Webinar June 10, 2021, 1:00 P.M. See American Psychological Association for more information. Race-Related Posttraumatic Stress Disorder and Ethnic Minority Populations Webinar June 18, 2021,10:00 A.M. - 11:30 A.M. See American Psychological Association for more information. National PTSD Awareness Day June 27, 2021 Learn about National PTSD Awareness Day here. To learn more about Post Traumatic Stress Disorder, visit The Department of Veterans Affairs website or search their database of hundreds of PTSD articles directly. Do you have something to share? We’d love to hear about your successes and accomplishments! Have you: Written an article? Given a presentation? Been featured on a podcast? Contact us at info@helptherapy.com. We welcome your feedback. What would you like to see in this newsletter? Do you have a topic you would like discussed? Have questions? Want to learn more about Help Therapy? Visit helptherapy.com, call 858-481-8827 or email info@helptherapy.com

Summertime is synonymous with sun and fun! And there’s no better time to spend time outdoors than Spring and Summer. After being cooped up for so long, it’s time to get out in nature and experience its uplifting and rejuvenating benefits. Commitment to spending more time outdoors this Spring and Summer. Experience new places and activities. We often get stuck in a routine—even when it comes to having fun. We go to the same parks. We walk the same route. We play the same games. Why not try something different? On Land A Picnic with Wildlife When’s the last time you went on a picnic? You can have a picnic almost anywhere, but picnicking by a quiet river or pond has a unique appeal. Depending on the location you choose, you may see ducks, geese, egrets, herons and other water-loving birds, maybe even turtles. Late Spring through early Summer is the perfect time to see ducklings and goslings. No one can resist the charm of these new arrivals. You may even catch a glimpse of other wildlife like squirrels, rabbits, and gophers. For nature lovers and animal lovers, the joy of watching wildlife is hard to beat. Grab a blanket, a picnic basket and a cooler and enjoy the sights and sounds around you. Plant a Garden Spring and early Summer is prime gardening season. Planting a vegetable or flower garden can be a rewarding activity. Tending to your garden and watching the fruits of your labor grow cultivate feelings of empowerment and enhanced self-worth. You don’t need a big yard or a lot of space to enjoy the benefits of gardening. Window boxes, patio planters and kitchen herb gardens are all ways to garden with limited space. Yoga in the Park Yoga is known for its physical, psychological and spiritual benefits. Those who practice yoga regularly often experience less stress, are calmer, stronger and more flexible. Whether you want to relax your mind, rejuvenate your spirit or improve your flexibility and strength, outdoor yoga has the added benefit of being out in the fresh air. Feeling the summer breeze and breathing the fresh air while doing yoga will leave you feeling relaxed and refreshed. At Sea Water Sports Nothing says Summer like being on the water. There are so many activities you can enjoy on the lake or on the ocean. For those who prefer a calmer activity, kayaks, hydro bikes and pedal boats may be more desirable bay, lake or pond options. For the more adventurous, surfing, paddleboarding, windsurfing, water skiing and jet skiing are exhilarating ocean activities. Speedboats and Sailboats For those looking for a different type of adventure at sea, taking a ride on a sailboat or zooming around the bay on a speedboat is an invigorating and novel experience you won’t soon forget. Mini Cruises Another way to spend time on the water is by taking a mini cruise. It’s not necessary to spend days or weeks on a ship. There are several different types of cruises lasting for only a few hours. From adventurous whale watching cruises to scenic harbor cruises to romantic sunset and dinner cruises—there’s sure to be a cruise to fit your mood. Whether you have an hour or a day, prefer land or sea, commit to trying something new each week. Spending time outdoors in nature will surely boost your mood and have lasting effects on your mental and physical health.

The Mental Health Connection Welcome to The Mental Health Connection! I personally want to thank you for trusting us with your clients. At Help Therapy, we strive to find the best, most qualified mental healthcare providers that fit each client’s particular needs and desires. We also want the process of referring clients to Help Therapy to be quick and easy while providing the best customer service for all of our stakeholders. You may have noticed that back in June 2020 we made some changes. We changed our name from Help Therapist to Help Therapy and changed our look. To keep up with our growing client base, we improved our technology—adding even more security, a more user-friendly experience and more marketing capabilities for our mental health practitioners, including enhanced bios. If you haven’t had a chance to see all the changes, visit helptherapy.com. Another change we are making is creating a monthly newsletter for you, our valued network of practitioners and referring agencies. We keep on top of the latest news and research surrounding mental health, as well as upcoming local events that may be of interest to you and other members of the mental health community. We want to share some of this information with you. We also want to give you the opportunity to share your accomplishments with our community members, such as patient success stories and presentations. We hope you will find The Mental Health Connection informative and engaging. Let us know what you think. We are here for you. Sincerely, Annette Conway Psy.D CEO Help Therapy May is Mental Health Awareness Month The Mental Health America organization started mental Health Awareness Month in 1949. It’s a time to remember that mental health is an essential component of overall health and that we need to show compassion for those living with mental health challenges. As we celebrate Mothers’ Day this month, consider how many mothers suffer from Alzheimer’s, dementia and other serious mental health diseases and challenges and how their families are affected. Treasure the time you have now with your mother, or as a mother yourself, and cherish those memories. Telehealth for Mental Health Face-to-face interaction has always been the standard for mental health care. Communicating by email or phone has usually been reserved for quick questions or emergencies. But times are changing. Now, consultations and sessions via video conferencing are becoming a preferred method of communication for many. In 2016, less than 1% of all Medicare beneficiaries used a single telehealth service. But, between March and June of 2020, telehealth use by Medicare recipients soared to more than 20%, equating to nine million people using a telehealth service during this timeframe*. But is the quality of care compromised for these telehealth sessions? According to one study done by McMaster University, telehealth cognitive behavioral therapy—including video conferencing, email and text modalities— proved to be more effective in treating depression than traditional in-person therapy. Especially now, it’s reassuring to know that patients have options. They have more flexibility to get the care they need when and where they need it, without the added stress of arranging for time off work, childcare or transportation. We understand that it can sometimes be difficult for someone to seek the care they need for a variety of reasons. Besides dealing with mental health issues, many need to juggle work, family and other demands. Regularly traveling to appointments may prove to be too much, causing appointment cancelations and less frequent sessions. Our network of providers offer convenient and confidential video and phone appointments with no hidden costs or commitments. And, unlike many other telehealth services, Help Therapy providers are right here in your community. So patients can still meet face-to-face with their therapist, in-office or in-home. Plus, patients are not restricted to just one way to connect with their therapist. A patient may prefer face-to-face sessions but schedule a video appointment when she can’t make her regular weekly office appointment. At Help Therapy, our goal is to help people get the therapy they need. Telehealth opens the doors wider, making it more convenient for more people. “We have a huge opportunity in this moment to create a better system that supports a balanced approach to telehealth, and we need to capitalize on it by designing a new future for telehealth that works for patients and providers.” Sean Cavanaugh Former Director of the Center for Medicare & Medicaid Services Here are just a few Help Therapy provider partners offering telehealth services. Negar Nazari, Ph.D. Specialties: anxiety, depression, relationships, trauma, body image, eating disorders, chronic pain, academic/work challenges, identity and culture, family of origin and life transitions Genevieve Gonzales, LCSW Specialties: anxiety, depression, trauma, PTSD, domestic violence, couples, sexual abuse, young adults, agoraphobia, art therapy, life transitions, cancer, relationships, seniors James Goethel, LMFT Specialties: Depression, substance abuse, trauma, PTSD, ADHD, men’s issues, autism Prioritizing Sleep in your Self-Care Routine May is Mental Health Awareness month. In honor of this, we want to dive into one of the most important parts of mental health—self-care. Self-care is a very personal journey as we create habits that benefit our own physical and mental health. What is the best thing for you right now may not be the best for someone else. That said, there are many self-care strategies that can apply to all of us. Today, we’d like to focus on one aspect of self-care that can have a significant positive impact on all of us — sleep. Sleep and mental health are closely linked. It is something that many of us don’t associate with routines and strategies. You are not alone if you struggle with your sleep journey. Those with mental health problems are also more likely to suffer from insomnia and other sleep disorders. Because sleep is so pivotal to our mental and physical health, it is important to dedicate time to ensure that you have the best recipe for success. So, how do we create a self-care routine for better sleep? Read more This Month's Tip: Visualize the Results Visualization is a tool that can be used to relieve stress and influence situational outcomes. Many successful athletes, musicians and artists attribute visualization to their success. When using visualization, you can imagine detailed scenarios where you experience a situation precisely the way you want it. This intense detail forms an emotional connection. Your nervous system actually mimics the responses that are present when physically engaging in the scenario. The more this visualization is practiced, and the more details are included and experienced, the more real it becomes to your#589900 brain. This technique often influences personal performance and situational outcomes. As a result, it’s helpful to practice visualization in preparation for important events, such as interviewing for a job, giving a presentation, or competing in a sport. Spread love everywhere you go. Let no one ever come to you without leaving happier. - Mother Teresa Featured Practitioner Dyan M. Savery Dr. Dyan Savery is a licensed clinical psychologist who has earned doctorates in both Clinical Psychology and Forensic Psychology. She was born and raised in Hawaii, which provided an environment of broad diversity and beauty. Dr. Savery came to San Diego, California to begin her college studies at UCSD and has remained in San Diego ever since. She has over 20 years experience working with a variety of mental health issues including; depression, anxiety, trauma, PTSD, psychotic disorders, personality disorders, relationship problems, and autism. She also has worked extensively with teens and children with behavioral difficulties. Providing therapy continues to be Dr. Savery’s passion. Other services she provides includes; diagnostic clarity for patients including psychoeducation and understanding of a mental health condition and how to treat it, assessments and testing. In her spare time she is also a singer and songwriter. Community Events 4th Annual Older Adult Mental Health Awareness Day Symposium May 6, 2021 • 10:00 AM See NCO for more information. CAHM Conversation: What is the Psychiatric Emergency Response Team (PERT)? Webinar May 17, 2021 • 4:30 PM See Community Alliance Healthy Minds for more information NAMIWalks Creative Fundraising Virtual Event May 22, 2021 • 9:00 AM- 12:00 PM See NAMIWalks for more information Do you have something to share? We’d love to hear about your successes and accomplishments! Have you: Written an article? Given a presentation? Been featured on a podcast? Contact us at info@helptherapy.com. We welcome your feedback. What would you like to see in this newsletter? Do you have a topic you would like discussed? Have questions? Want to learn more about Help Therapy? Visit helptherapy.com, call 858-481-8827 or email info@helptherapy.com

May is Mental Health Awareness month. In honor of this, we want to dive into one of the most important parts of mental health—self-care. Self-care is a very personal journey as we create habits that benefit our own physical and mental health. What is the best thing for you right now may not be the best for someone else. That said, there are many self-care strategies that can be applicable to all of us. Today, we’d like to focus on one aspect of self-care that can have a significant positive impact on all of us—sleep. Sleep and mental health are closely linked. It is something that many of us don’t associate with routines and strategies. You are not alone if you struggle with your sleep journey. Those with mental health problems are also more likely to suffer from insomnia and other sleep disorders. Because sleep is so pivotal to our mental and physical health, it is important to dedicate time to ensuring that you have the best recipe for success. So, how do we create a self-care routine for better sleep? Expose yourself to light during the day and turn down bright lights at night — This includes your screens (phone, laptop, etc.)! Blue light affects your body’s natural production of melatonin, which is trying to put you to bed. Leave your phone outside and if you have an early appointment, investing in an alarm clock can be a great way to wake you up without interfering with your sleep hormones. There are many options out there for under $20. Wind down with relaxing activities — Try taking a bath, reading a book or meditating. Develop a sleep schedule — As much as possible, try going to bed and waking up at the same time daily. This one can be hard to do if we succumb to bad habits during the week — drinking caffeine late in the day, consuming nicotine or alcohol close to bedtime, ruminating on our worries (try journaling it out at the end of the day so that you can leave them there and revisit them in the morning), eating large meals before bedtime etc. The Mayo Clinic recommends that if you cannot fall asleep within 20 minutes of getting into bed, get out of bed and do something relaxing and return to bed when you are ready to sleep. Your bed should be a trigger to your body that it is time for sleep. Avoid habits that compromise your sleep — I mentioned a lot of these in the previous bullet point, but they are important to reinforce! Although a nightcap is tempting, avoiding alcohol for at least 2 hours before bedtime can help keep us in our REM cycle longer and promote sleeping through the night. Late-night alcohol may knock you out, but it will likely wake you up — by reducing your REM sleep (that deep sleep) or because it’s a diuretic that causes your body to expel more water and triggers that “I need to pee at 3 am response.” In addition to limiting your alcohol intake before bed - you should remember to put down your glass of coffee at least 7 hours before bedtime. Nicotine is also a stimulant and if you must consume it, you should stop at least two hours before bed. That’s not to say you can never have a nightcap, as with most things - everything in moderation! Get moving! Exercise and movement throughout the day will get your body tired. That said, try to avoid hitting the gym too close to bedtime as your body may get signals that it’s time to ramp up again. Sleep may not come naturally to everyone as an element of self-care, but arguably, it is one of the most important ones. Self-care is unique to us, so cater your sleep routine to what works best for you. This may be reading, writing, taking a bath or going out to stare at the sky. Whichever you choose, routines are always easier to keep up when they’re consistent. The same way that you consistently get up in the morning to start your day, keeping a consistent routine at night can promote healthier and happier sleep habits. Please note, if you have tried healthy and holistic strategies for managing your sleep and are still struggling - reach out to your health care provider, who will be able to offer additional resources and strategies to help.

1. Raise your activity level to pump up your energy. If you’re on the phone, stand up and pace. Walk to a coworker’s office instead of sending an e-mail. Put more energy into your voice.Take a brisk 10-minute walk. 2. Take a walk outside. Research suggests that light stimulatesbrain chemicals that improve mood. For an extra boost, get your sunlight first thing in the morning. Find the best walking workout for your exercise style. 3. Reach out. Send an e-mail to a friend you haven’t seen in a while, or reach out to someone new. Human interconnectedness is one of the most important keys to happiness. When you act in a friendly way, not only will others feel more friendly toward you, but you will also strenthen your feelings of friendliness for other people. 4. Rid yourself of a nagging task. Deal with that business problem, purchase something you need, or make that longpostponed appointment with the dentist. Crossing an irksome chore off your to-do list will give you a rush of elation. 5. Create a more serene environment. Outer order contributes to inner peace, so spend some time organizing bills and tackling the piles in the kitchen. A large stack of little tasks can feel overwhelming but often just a few minutes of work can make a sizable dent. Set the timer for 10 minutes and see what you can do. In that time, take a quick look around the house and see how to get organized using everyday items. Remember... an organized environment creates an organized mind. 6. Do a good deed. Introduce two people by e-mail, take a minute to pass along useful information, or “catch someone being good”. 7. Save someone’s life. Sign up to be an organ donor, and remember to tell your family about your decision. Do good, feel good-- it really works! 8. Act happy. Fake it ‘til you feel it. Research shows that even an artificially induced smile boosts your mood. And if you’re smiling, other people will perceive you as being friendlier and more approachable. There’s no need to walk around in a constant state of worry. After all, what’s the worst that can happen if you bounce a check or leave wet clothes in the dryer? 9. Learn something new. Think of a subject that you wish you knew more about and spend 15 minutes on the internet reading about it, or go to a bookstore and buy a book about it. But be honest... pick a topic that really interests you, not something you think “should” or “need to” learn about.

San Diego, CA – Help Therapy (formally Health Therapist) allows people to easily find quality mental health services during the Covid-19 crisis. Help Therapy’s website www.HelpTherapy.com, quickly connects people seeking mental health services with mental health providers who best meet their individual needs. Using telehealth services, patients can be in their first sessions, in the comfort of their own homes within days of visiting the Help Therapy website. “With so many Americans facing isolation, fear, anxiety and job loss during the Covid-19 crisis, it’s more important than ever to provide easy ways for people to seek mental health support,” stated Dr. Annette Conway, San Diego based Help Therapy President. “We match people with high quality mental health providers who can help them via phone or online during this crisis. The beauty of our service is that these people will be able to continue having sessions with the provider they have built a relationship with, after Covid-19 restrictions ease. These relationships and sessions will be able to continue via telehealth, in the patient’s home or facility or in a traditional office setting.” Help Therapy connects people to a variety of health care providers including Licensed Clinical Psychologists, Social Workers, Marriage and Family Therapists and Nurse Practitioners. Each Help Therapy provider has his or her own specialty, and is referred to the patient according to their expertise and geographical location. “With the influx of people in need of mental and emotional support during this Covid-19 pandemic, I am grateful to have Help Therapy’s administrative assistance so I can focus on what I do best,” stated Glenn Goodlove, Health Therapy LCSW Provider. “These times are challenging for so many, and with the use of telehealth coupled with relaxed HIPAA laws, my clients can still get the help that they need with easier insurance payment options. After this crisis, my clients can choose to continue with telehealth or have in-person sessions.” Help Therapy providers specialize in meeting the needs of children, adolescents, adults and senior patients. Sessions can be individual, in couples or in family settings. No physician referral or monthly commitment is required for patients. Insurance and private pay options are available and fees vary based on provider and treatment method. For more information visit www.HelpTherapy.com. About Help Therapy Help Therapy (formally called Health Therapist) was founded in 1993 and works to break down barriers to exceptional and personal mental healthcare. Help’s extensive administrative support system allows providers to focus purely on delivering exceptional care to patients – enabling them to treat people of all ages, cultures, socioeconomic levels, those with accessibility challenges and take into account each patient’s unique treatment needs. With Help’s unique four-tier service platform, patient sessions can take place at home, in office, at a facility or via telephone/video. Individuals, couples and families across California and Colorado can find the help they need at HelpTherapy.com.

Author: Syed Imam, Ph.D. The adverse condition of social isolation and loneliness amid this pandemic around the globe is causing people to live under constant fear, stress and anxiety which may lead to hypertension, sugar imbalance, dysfunctional metabolism, chronic medical condition, reduced immunity and other psycho-physical state of being in a vulnerable condition. Simply put, we can experience elevated blood pressure, sugar level, insomnia, restlessness, skin disease, depression, hopelessness, irritability, aggression, reduced stress tolerance and onset of other psycho-medical condition detrimental to our wellbeing and quality of life. The good news is that we may practice simple things to protect and prevent from the sickness simultaneously boosting our immune strength with some fresh tool to increase stress tolerance and resiliency. By now, most of us are pretty well educated about the basic preventive measure such as handwashing, social distancing, sanitization, social group avoidance, cleaning etc. But, changing and adapting to small activities mentioned below and planning to adhere to them can make positive change. Sleep: Good sleep rejuvenates our mind and body, boost our immune system, reduces anxiety/fatigue and improves our capacity to stay healthy and fit on daily basis. Practice good sleep hygiene and sleep your regular hours to satisfaction as you did prior to this crisis. Breathing Exercise: Relax yourself; sit or lay down comfortably, close your eyes, listen to your breath while you breathe in and out, feel the bodily changes as you breathe. Diaphragmatic or belly breathing is better than the chest breathing. Inhale from your nose to the count of 5 seconds, hold it for 4 seconds and exhale to the count of 7 seconds. Repeat 5 cycle to feel the fresh oxygen in your system. Mindfulness: Mindfulness is as simple as being aware of yourself and your being in your surroundings. It can be any act of mind and body exercise that brings us back to consciousness and self-realization. Any religious prayer, meditation, devotional ritual, focused spiritual exercises accompanying meditation could be practiced as mindfulness exercise. It enhances our sympathetic nerve response by strengthening our brain pathways that strengthen our coping mechanism in case of adverse situation. Practice mindfulness 3-5 times a day. Physical Exercise: Is vital for life; stretches, walking, gardening or other physical activities that suits your taste. Spend at least 30 - 60 minutes every day to nurture your strength and resiliency. Nutrition: Balanced diet/food, natural supplements and vitamins improves health and immune system. Hydration: Drink 3-4 liters of plain water at room temperature every day. Water is life and the best drink. Healthy Habits: It costs nothing and keeps you strong. Stay away from drugs/ abusive substances and limit your caffeine. This is an opportune time to get rid of any addiction. Positive Relationship: This is high time that we focus on building our positive relationship within and beyond our family system. Resolving conflicts by amicable means and appropriate discussion, exploring mutual strength and respect, building bridges of love, cohesion and bonding. Acceptance & Forgiveness: Acceptance of others as they are and forgive others and or seeking forgiveness from others brings reservoir of positive space and energy into our mind. Cleaning up the clutters and debris from the societal bruise such as, grudge, hate, shame and guilt fills the mind with immense positive energy. Unconditional Love: Love is potent and powerful, it has the power to melt the mountain. Love yourself, the nature, the creator, your family, your significant others and anything you could imagine. It changes the perspective on how we perceive self and others. Mental Health Care: Media distancing is the key; limit your time up to 20 minutes a day to remain updated with the current news. Stay away from tracking mortality and infection spread on hourly basis. Find out the appropriate app, YouTube videos/programs per your taste that makes you feel better. Share your feelings and emotions with others and offer them the space where they can do the same; sharing is caring. Be kind to yourself; no crisis stays forever, the days are longer than the nights. Sun comes out every day to spread the sunshine, embrace it. Ask for and seek professional help, it is not worth suffering in isolation. Kindness: An act of kindness a day, keep the sickness away. Make a plan to do at least one act of kindness each day, this could as simple as making a phone call to your friend, relatives, neighbors to check on them. Lend them your ear that they can whisper in. Be generous in providing them comfort, support and assurance, even verbal support goes a long way. Reading/Journaling/Hobbies: Read the book(s) that you always wanted to but had no time. Reading keeps you up, engaged and fills your mind with wisdom and intellect. Journaling is very cathartic and healing; relieves one from trauma of the past and sooth your brain. Put down your thoughts and feelings, your daily experience on the piece of paper and feel the refreshing affect it has. Brush your skill and bring your nostalgia back; get involved in the activities and hobbies you loved in the past or continue to nurture the one that you do. Last but not the least, set your routine and customize your day based upon the aforementioned tips, track your progress and make change as needed in consonance with your daily activities and responsibilities. Adhere to the discipline and schedule that you set, keep fine tuning it and enjoy. Start your day with smile and positive attitude, be grateful for what you have and be kind and compassionate to yourself, others and the world. About the Author: Dr. Imam is a licensed Clinical Psychologist with vast experience of working with people of different culture, race and ethnicity. He is tri-lingual and a seasoned mental health professional with more than 15 years of practical experience in the field of psychology and behavioral health. Dr. Imam values human diversity and possess deep empathy and respect for the clients. He believes in non-directive client centered therapy where clients feels comfortable to walk in their life space and given an opportunity to explore and nurture positive emotions and experiential happiness. Such therapeutic alliances triggers positive change in a healing environment emanating insight simultaneously providing tool to enhance the quality of life and tranquility.