Schedule An Informational Call
hello@expandmentoring.com | (303) 945-3007
(303) 945-3007

hello@expandmentoring.com
Contact

Here’s How Social Isolation Affects Your Health

Here’s How Social Isolation Affects Your Health

January 10, 2023 by Leave a Comment

Many of us experienced social isolation during the recent pandemic. And none of us will deny that those days and weeks were very hard. Thankfully, the pandemic is over, and life for the majority of us has returned to normal.

But for some people, social isolation didn’t go away; it is a part of their “normal” existence.

Common Causes of Social Isolation

There are a variety of circumstances that cause people to be isolated from others, or to choose to isolate themselves:

  • An abusive relationship – People in toxic relationships often choose to avoid contact with friends and family because they wish to hide their reality from others.
  • Grief – It is common to isolate oneself after losing a loved one. This is particularly true for many seniors who have lost many loved ones and friends.
  • Mental health issues – Anxiety, depression and low self-esteem can often result in a desire to isolate oneself from the rest of society.
  • Physical challenges – Those with limited mobility or other physical challenges may decide life is easier and safer at home.

The Effects of Social Isolation on Your Health

We know there is a strong mind-body connection. How we feel emotionally effects how we feel physically. Studies are now revealing how social isolation can negatively impact our health. Here are just some of the effects on your health:

  • Reduced immune function
  • Trouble sleeping (which leads to inflammation and a disruption of hormones)
  • Poor cardiovascular health
  • Poor cognitive function
  • Greater chance of stroke
  • Decreased wound healing
  • Increased risk of dementia
  • Higher risks of premature mortality

Coping With Social Isolation

If you are isolated from others for any reason, it is important to recognize you may be suffering mentally, emotionally, and/or physically. Here are some ways you can cope with the situation:

  • Practice self-care
  • Get outside
  • Reconnect with hobbies and interests
  • Get help

If you would like to speak to someone about your anxiety or depression caused by isolation as well as the reasons for the isolation, please reach out to me. I offer online therapy for those who feel more comfortable accessing help from home.

SOURCES:

Understanding the Effects of Social Isolation on Mental Health

https://www.webmd.com/mental-health/social-isolation-mental-health

https://www.medicalnewstoday.com/articles/isolation-and-mental-health

Filed Under: Anxiety, Depression, online therapy

The Three Types of Stress

December 27, 2022 by Leave a Comment

Stress is a normal part of life. And a little bit of stress can actually be a good thing. For instance, when we lift weights, we are stressing our muscles, helping them to become bigger and stronger. Similarly, little bits of mental stress can help us become more skilled and resilient.

But too much of any type of stress can wreak havoc on our bodies and overall health. The following are the three main types of stress according to the American Psychological Association:

Acute Stress

Acute stress occurs suddenly and out of the blue. Your boss may throw you a big project to finish under a tight deadline. Or you just barely missed a bad car accident. For a short period of time you will experience an elevated heart rate and blood pressure and perhaps a migraine.

Episodic Acute Stress

These are like mini-crises that happen to some people on a fairly regular basis. Some people take on too much responsibility or are somehow overburdened in their life, and so they live in a constant state of tension.

Chronic Stress

Chronic stress is the result of serious life problems that wear us down over months and years. There is really no let up with this type of stress. Chronic stress has been linked to heart disease and stroke.

Chiropractic to Help Beat the Effects of Stress

Seeing a chiropractor won’t magically make you immune from stressful events in your life. But regular chiropractic care can help your body deal with the effects of stress on your body. Whether you need help with tense muscles, ease headache symptoms, or get a better night’s sleep, we can help you hold onto your health and well-being.

If you’d like a free consultation, please give us a call or stop by our office.

Filed Under: chiropractics, stress

Give the Gift of Mental Health: 5 Present Ideas

December 13, 2022 by Leave a Comment

The holidays are just around the corner, and many of us are struggling to come up with gift ideas our friends and family will love. With so many people dealing with stress and anxiety these days over the recession, layoffs and threat of nuclear war, the best gift you can give this season is the gift of mental health.

With this in mind, here are some very thoughtful, practical and creative gifts ideas for loved ones who may be struggling with stress or anxiety:

1. Weighted Blankets

Weighted blankets have been shown to decrease a person’s anxiety. The weight of the blanket applies gentle pressure to the body, eliciting the same response as a hug or cuddle. These blankets are also great for helping people with sleep issues.

2. Art Supplies

Some people, adults and children alike, have a hard time expressing how they feel through language. But expression through art helps people get their feelings out.

Why not head to your local craft store and get your loved one something to help them tap into their creative side. It could be a paint set, adult coloring book, or modeling clay. Creating art has a meditative and calming effect as well.

3. Journal

Some people need to write things down in order to process them. You can find really nice journals for under $20 for that person in your life who is introspective and needs to get those thoughts, feelings and ideas onto paper.

4. Meditation & Mindfulness Subscription

Practicing mindfulness and meditation has been shown to provide mental, physical and emotional benefits. But it can be hard to get started with the practice. Help your loved one find Zen and calm with a subscription to a meditation and mindfulness app.

5. Mind Over Mind

There are many wonderful mental health books out there. One I recommend is called Mind Over Mind, which uses proven Cognitive Behavioral Therapy (CBT) exercises to shift an individual’s feelings, thoughts and behaviors.

And if you or your loved one would like to explore CBT with a licensed therapist, please reach out to me. Sometimes talking to someone can really make all the difference.

SOURCES:

https://www.choosingtherapy.com/mental-health-gifts/

https://www.huffpost.com/entry/gifts-struggling-mental-health_l_5fc8f6ecc5b6933ec7dd0b9e

https://www.healthline.com/health/mental-health/gift-guide-ideas

Filed Under: holidays, mental health

Get Ahead of Your Seasonal Depression this Year

November 29, 2022 by Leave a Comment

If you live in a colder climate, you know it can be challenging dealing with a lack of sunlight and being stuck inside due to frigid temps during winter months. It is for these reasons many people experience what is called “the winter blues.”

But seasonal depression goes much deeper than this. Also known as Seasonal Affective Disorder – or SAD – seasonal depression results in fatigue, a loss of interest in socializing and activities, weight gain and more. Symptoms usually begin to present in the fall and last until the sunnier, warmer days of spring.

If you suffer from seasonal depression, there are things you can do to stop it in its tracks this year:

Use a Light Box

When winter comes, the light goes. It gets darker earlier and we simply can’t spend as much time in the sun. To combat this, it is recommended those with seasonal depression use a light therapy box. And best to start using it each year in the beginning of fall, before your SAD symptoms even have a chance to take hold.

Eat a Proper Diet

When it’s cold and nasty out and we’re feeling sad and depressed, most of us will reach for those comfort foods that are laden with processed sugars and trans fats. But these foods will usually make us feel even more tired and depressed. To add insult to injury, eating bad foods only helps us to gain weight, which can make us feel more depressed. Best to stick to a diet consisting of whole foods rich in healthy fats and carbs, some quality protein and vitamins and minerals.

Be Social

People with seasonal depression tend to isolate themselves during the winter months, and this can, again, exacerbate the depression. Do your best to stay involved with your social circle. Friends can be a great support during this challenging time.

You may also want to speak with someone about how you’re feeling. A therapist can offer tools and advice that will help you navigate your feelings. If you’d like more information about how counseling can help with seasonal depression, please give my office a call!

SOURCES:

https://www.mytransformations.com/post/12-things-you-can-do-today-to-get-ahead-of-your-seasonal-depression-this-year

https://my.clevelandclinic.org/health/diseases/9293-seasonal-depression

7 Ways to Get Ahead of Seasonal Depression

Filed Under: Depression, seasonal affective disorder

How to Deal with Family Drama Around the Holidays

November 15, 2022 by Leave a Comment

For many of us, spending time with family during the holidays is something straight out of a Hallmark movie with days filled with comfort and joy. But for others, the holidays with family are scarier than Halloween. From the stress of traveling to the pressure of buying and wrapping gifts, and the fact many family members can’t be in the same room with each other without a fight erupting, holidays can be stressful!

While you can’t necessarily stop family drama from occurring, there are some simple and effective ways you can deal with it:

Have Realistic Expectations

So much of the pain of the holidays comes from having unrealistic expectations. Don’t set yourself up for disappointment. Acknowledge beforehand that you and your family are human and that there may be those moments that aren’t very pleasant and that’s okay. Life and families are messy. Recognize it, own it and you’ll find you won’t get as upset.

Set Your Boundaries

Time spent with families over the holidays can also trigger us to feel like children all over again, essentially helpless. But you are an adult now and you are not helpless. You can set those boundaries to protect your mental health. Determine before you go what you will tolerate and what you won’t. This can be for simple things like meal times and sleeping accommodations to what topics of discussion you will engage in. Be sure to share your personal limits with all involved.

Use Good Judgement

When the holiday drama sets in, it’s easy to want to drink more or eat more processed foods. But in large amounts, alcohol and processed sugars impair our mood and judgement. Do your best to not overindulge.

You may also want to speak with a therapist in the weeks leading up to the holidays. He or she can give you tools to help you navigate the awkward and tense moments during family get-togethers.

If you’re interested in exploring counseling, please reach out to me. I’d love to help your holidays be warm and merry (or at least tolerable!).

SOURCES:

https://www.hioscar.com/blog/10-healthy-ways-to-deal-with-holiday-family-drama

https://brainmd.com/blog/how-to-avoid-family-drama-during-the-holidays/

How to deal with toxic family members during the happiest time of year

Filed Under: conflict issues, family

4 Tips for Reducing Stress While Moving

November 1, 2022 by Leave a Comment

Whether it’s across town or across country, moving is one of the most stressful experiences a person can go through. Everything takes longer and weighs more than you initially thought, and the internet provider never seems to have any openings to come out to your new place and get you hooked up!

It’s no wonder people absolutely dread moving.

If you have a big move coming up, here are some tips to help you reduce the stress:

Accept Reality

No move in the history of mankind has ever gone off without a hitch. It is important to expect the unexpected and to go with the flow as best you can.

Give Yourself Plenty of Time

One of the biggest reasons people get stressed while they’re moving is because they didn’t give themselves enough time. While a small apartment may take two days to fully pack up, a three or four bedroom house you’ve lived in for over a decade may take closer to a week or two. It’s always best to give yourself more time and not less.

Be sure to give yourself plenty of time with other aspects of moving as well. For instance, setting up the utilities in your new home, researching the right moving company, and giving your old home a thorough clean. These projects will all take time as well.

Stay Organized

Keeping stress at bay will require you to stay organized. From buying moving supplies to labeling boxes to packing, organization will help you stay in control when things could easily spin out of control. So make lists and use a day planner to stay on top of your tasks.

Ask for Help

Don’t feel you need to do everything by yourself. If you need help, ask for it. Sometimes even just having some company from a friend or family member while you pack can lift your spirits. And try and plan ahead. Give your loved ones a heads up a week out so there is more of a chance they can say “yes.”

Is moving fun? Nope. But if you give yourself plenty of time, stay organized, ask for help and accept the fact that sh*t happens, your move will go much more smoothly.

SOURCES:

7 Tips on How to Make Moving Less Stressful

https://www.psychologytoday.com/us/blog/living-the-questions/201703/ten-simple-tips-manage-the-stress-moving

https://www.bustle.com/p/13-ways-to-make-moving-less-stressful-10031771

Filed Under: mental health, reducing stress

Navigating Going Back to School Post-COVID

October 18, 2022 by Leave a Comment

As the leaves begin to change color and cooler temps descend upon us, kids across the country are heading back to school. This year, many will feel excited yet apprehensive at the same time.

Covid was a stressful time for everyone and kids were hit particularly hard with the lockdowns. While most students are looking forward to seeing their friends and enjoying more social interaction, many will feel nervous and reluctant about returning to in-person classes.

Here are some ways parents can help their kids navigate going back to school post-Covid:

It’s Okay to Not be Okay

Encourage your child to speak openly and honestly with you and their teachers about how they are feeling. Let them know it’s okay to ask for help, whether that’s help navigating a new building, help with schoolwork, or help with processing their emotions.

Help Your Child Set Small Goals

It will be hard for many kids to come back to in-person classes after being out of the classroom for two years. To make this transition as easy as possible, help your child set small, achievable goals for the first week of school. These can be things like locating classrooms, learning teachers’ names, and reconnecting with old friends.

Take Your Child to Orientation

Attending your child’s school’s orientation event will help them feel more at ease. They can map out the school (if it’s new to them), meet their new teachers, and learn what their daily schedule will be. But perhaps most importantly, orientations allows you and your child to explore school support services. These will typically include tutoring and counseling services.

Going back to school has always been something that feels stressful to many kids, but this year in particular, many students will be having a hard time. If you follow these guidelines, your child will feel confident about the year ahead.

SOURCES:

https://www.usatoday.com/story/life/2021/08/01/back-to-school-tips-help-kids-adjust-post-covid/7940286002/

8 ways to approach the return to school

https://www.psychologytoday.com/us/blog/the-man-cave/202009/back-school-after-the-shutdown-helping-kids-and-parents

Filed Under: back to school, COVID

How to Feel Less Stress as a Parent when the Kids Go Back to School

October 4, 2022 by Leave a Comment

Starting a new school year can be super exciting. It can also be stressful, both for the child and the parents. The following are some ways you can ease back into a new schoolyear but leave the stress behind!

Meet the New Teacher

One of the biggest fears many young children have is will they like and feel comfortable with their new teacher. To address this fear, be sure to take advantage of the school’s open house so your child can see exactly where their new classroom is and who their teacher will be.

Find a Familiar Face or Two

Having a familiar, friendly face in the classroom will help put your child at ease. Consider calling parents from last year’s class to find out which kids may be in your child’s class this year. You can help your child reconnect by scheduling a play date before the new year begins.

Get on a Schedule

Children thrive with a solid routine. They also tend to feel less stress when they know their day’s schedule ahead of time. Consider getting some dry erase boards and colorful dry erase board markers to write down the following day’s schedule each night. Knowing which classes and after school activities they have will help your child prepare mentally and you prepare logistically.

Limit Those Extra Curricular Activities

A lot of school-year stress, both for kids and parents, has to do with the number of extra-curricular activities children are involved with these days. When selecting a sport, be sure that there aren’t too many practices each week that will hinder your child’s schoolwork and sleep routine.

Consider following these guidelines so you and your child can have a productive and stress-free school year!

SOURCES:

https://stressfreekids.com/24727/stress-back-to-school/

https://www.verywellfamily.com/tips-to-ease-back-to-school-anxiety-620832

https://www.pbs.org/parents/thrive/back-to-school-tips-for-parents

Filed Under: back to school, Parenting

How Your Self-Esteem Affects Your Mental Health

September 20, 2022 by Leave a Comment

Having a low self-esteem is something many people of all ages deal with. While a low self-esteem is not considered a mental health condition itself, the way we think about ourselves directly impacts our mental health and overall well-being.

What is Self-Esteem?

Self-esteem refers to the way people feel about themselves. Someone with a healthy or high self-esteem thinks positively about themselves and their abilities. They believe they are deserving of respect and have no problems setting healthy boundaries.

Individuals with low self-esteems do not feel very good about themselves. They constantly measure themselves against others and always come up short. They may not think they are worthy of love and respect and will typically not set healthy boundaries, allowing others to take advantage of them.

How Does a Low Self-Esteem Affect Mental Health?

The following are some ways a low self-esteem can impact a person’s mental health:

Poor Relationships 

Human beings are wired for connections. But when we have low self-esteem, we tend to not put ourselves “out there” socially and even tend to isolate, which can lead to poor relationships and loneliness.

Addiction

Studies have indicated low self-esteem in childhood can lead to addictions later in life. Mandy addicts use alcohol and other substances as a way to cope with negative feelings about themselves.

Depression and Anxiety

Living with low self-esteem day after day, week after week, can very much take its toll and eventually lead to the development of depression and anxiety.

How to Build Your Self-Esteem

Building self-esteem is important for mental health and to live a happy life. But it’s not necessarily easy to do it. It’s not like losing weight where you can say I am going to eat less and move more.

That is why I recommend working with a trained therapist who specializes in helping people build their self-esteem. A therapist can help you identify your core negative beliefs and determine where they came from. He or she can then help you develop a new, realistic self-esteem that reflects who you truly are.

If you or someone you know is suffering with low self-esteem and would like to explore treatment options, please get in touch with me.

SOURCES:

https://www.nami.org/Blogs/NAMI-Blog/July-2016/Why-Self-Esteem-Is-Important-for-Mental-Health

https://www.hormona.io/why-self-esteem-affects-your-mental-health/

https://fherehab.com/learning/self-esteem-mental-health

Filed Under: mental health, self esteem

Mental Health Benefits of Gender-Affirming Care

September 6, 2022 by Leave a Comment

Gender-affirming care focuses on an individual’s physical, mental and social health needs. This care is absolutely lifesaving for transgender, gender diverse, and nonbinary people.

In order to fully understand what gender-affirming care is, we must first understand what it means to have a “gender identity crisis.” Gender crises happen when someone’s internal sense of gender is different from their sex or when they do not fit into the traditional expectations of gender identity or expression.

Historically, transgender, gender diverse and non-binary individuals typically experienced considerable health disparities due to discrimination and systemic biases, as well as less access to healthcare. But recently there has been a real push for gender-affirming healthcare, and in fact, research has strongly suggested that inhibiting individuals from receiving this form of healthcare can have immense negative health outcomes.

Benefits of Gender-Affirming Care

The following are just a few of the ways gender-affirming care can benefit transgender, gender diverse and non-binary individuals:

Improved Body Image and Self-Esteem

Gender-affirming care includes hormone therapy and surgery. These medical treatments help an individual’s physical attributes align more with their self-identified gender. This results in more self-esteem and a healthier body image.

Improved Mental Health

Gender-affirming care has the power to significantly improve a person’s mental health. This, in turn, results in a lower suicide rate, lower rates of depression and anxiety, as well as lower incidents of self-harm.

These benefits are now being reported in large-scale studies, such as the one in 2021 that illustrated a significant link between access to hormone therapy and lower rates of depression, suicidal ideation, and suicide attempts among transgender youth un the US.

Virality

Improved access to gender-affirming care has a strong ripple effect throughout the trans community. When one individual has a positive experience with a particular treatment or provider, more individuals in the community are apt to seek the same care and receive the same benefits.

Gender-affirming care also means getting help from an ally in the mental health community. If you would like to seek treatment options, please get in touch with me.

SOURCES:

https://www.wired.com/story/gender-affirming-care-improves-mental-health-and-may-save-lives/

https://www.healthline.com/health/transgender/gender-affirming-healthcare-importance#benefits

Gender-affirming care improves mental health for transgender youth

Filed Under: gender identity, mental health

  • Testimonials

    Expand mentors have a balance between accomplishing tasks with the clients they serve while always seeking to deepen connections with the clients.
    N.M. MA, LPC
    The talent and skill in connecting with adolescents and young adults is without comparison.
    A.C. MA, LPC, PsyD
    Our mentor was instrumental in getting our daughter back on track. She is warm, yet firm and tireless in her approach to helping young people. I would encourage anyone who needs help to call Expand Mentoring.
    JM- Ed Consultant
    Expand mentoring was there for my student as she transitioned from a therapeutic wilderness program home. It was this structure that allowed my student to reintegrate back into the family and community instead of going to a therapeutic school.
    KM- Ed Consultant
    You feel like you've known the guy for years! My mentor is a great guy.
    Expand client
    Working with expand mentors means I am collaborating with a team that offers skillful, caring, and coordinated care to my clients; meeting them in their world, working organically to connect and expand treatment far beyond the therapy office.
    B.W. MA, LPC
    Working with a mentor helps me see possibilities for my life that I wouldn't have seen otherwise.
    Expand client
    I enjoy working with expand mentors because they help guide me in life while I'm still in control.
    Expand client
    Mentoring has been vital for me in helping me separate my apathy in the past by instilling a new found desire to succeed.
    Expand client
    Our mentor has done an amazing job working with our son. He came into the picture at a critical time for him and has been a huge part of all the positivity in his life right now. He's coming up on 1 year sober (his sister's birthday) and is started a full-time job.
    Expand parent
    Working with Expand Mentoring as a therapist provides my clients the extra support they need to practice/follow through with their personal goals and positive coping skills they are learning in therapy.
    J.S. MA, LPC
    Over a period of three years, my mentor patiently guided me to a healthier, more independent place. The tools and skills I learned from her gave me the confidence to challenge myself and be successful. She was there for me to rely on when I was lost, and her support gave me the strength to decide I wanted a better life for myself. When I was looking in every direction for the answer to, "How do I get better?", my mentor gave me the greatest gift my helping me find it in myself.
    Jenn
    In 2010, I made the decision to get help because I was addicted to substances that led me to make poor life decisions. I got the opportunity to work with Expand Mentoring and my life turned around. It was not easy and I left for a period of time, but my mentor helped me make better decisions, fix old behaviors, and I am alive. I have seen my mentor weekly for almost four years now and am grateful to have her in my life. She never hesitates to pick up the phone, she shows up, and she is a smart and amazing role model who has helped me become a better person in countless ways.
    Maya
    In my experience with treatment and seeking personal growth I have had good therapists and bad therapists, as hard as it is to say more bad therapists or counselors than good ones. Before meeting my mentor for the first time I had never had a “mentor” in the technical sense that she was not a therapist but more of a friend and guidance counselor than anything. In my opinion the reason that my Expand mentor is so good at her job is because she is able to connect with the young adult she is working with. Another reason is her out there style and personality, she is not afraid to share her experiences, whether good or bad for the bettering of you. Personally I met with my mentor twice a week for almost 6 months and even though every time I dreaded going and sitting there with her discussing hardships with my family or talking about my grades in school, she was always there for me. Even though I would never admit this in person, because this is anonymous, she did help me change my view and outlook on life and my family drastically. Without her I sincerely believe my family and I would not be on talking terms.
    Kris
    I‘ve met a lot of people throughout the years of treatment and I think it is safe to say I have yet to encounter somebody as challenging as my Expand mentor. I have also yet to encounter somebody so determined and passionate in their career. I’d forgotten that people were still cheering me on, and my mentor will never let me forget that again.
    Laura
    Expand Mentoring's talent and skill in connecting with young adults is without comparison. Over many years working with my mentor, I have watched the mentors form lasting and transformative bonds with even the hardest to reach youths. The mentors are truly gifted at what they do.

    My defiance and need to continuously sabotage my future was compounded with years of substance abuse. Expand Mentoring took me on after other mentors found me very difficult to work with. I grew to have a tremendous amount of respect for my mentor because she exemplified patience & understanding as well as refusing to let me fall short/manipulate my way out of responsibilities. She contributed in the success that I am currently experiencing (I'm holding a part-time job, taking college classes & have developed a better relationship with my family – I never thought this was possible). Without having someone believe in my potential & guide me along, I would still be very lost today.
    Brett
     

    Have some questions first? You can always reach out here, or email us directly at hello@expandmentoring.com