mental health Archives - Victoria Olson

Cultivating Mindfulness in Daily Life

November 14, 2023 by Victoria Olson Leave a Comment

Have you heard about the concept of mindfulness? It involves being aware of the thoughts, feelings, and physical sensations that you’re experiencing at any given time (this is commonly referred to as “present moment awareness”). Practicing mindfulness offers numerous benefits, including:

Reduced stress, anxiety, and depression
Increased sense of well-being
Enhanced cognitive abilities
Slowed brain aging
Lowered blood pressure
Improved sleep
Pain management
Improved quality of life for individuals with chronic conditions

Practicing Mindfulness Every Day

Many people meditate by focusing on their breath—pay attention to how it feels as you inhale and exhale, and whenever you notice that your mind has wandered, acknowledge the distraction as a passing thought and then refocus your attention on your breathing. When you first begin practicing mindfulness, you may be able to do this for only a few minutes, but your sessions will likely get longer over time.

You can incorporate mindfulness techniques into your daily life by practicing present moment awareness when you’re:

Eating a meal
Taking a walk
Commuting to and from work
Coloring
Gardening
Showering
Lying in bed

If you’re having trouble, you may want to consider downloading an app that will guide you through the meditation process. Or, set some alarms on your phone that will remind you to meditate at certain times throughout the day.

Start Practicing Mindfulness

If you’d like to know more about mindfulness techniques and the benefits of present-moment awareness, contact us today. We’ll be happy to schedule a therapy session at a date and time that works for you.

Filed Under: mental health, mindfulness

How to Tell When You’re Feeling Burned Out

May 30, 2023 by Victoria Olson Leave a Comment

Many people think of burnout as simply being incredibly tired after a long week or month of work or school studies. But burnout is much more than a physical exhaustion; it has in fact been called the “triad of depersonalization, emotional exhaustion, and feelings of detachment.”

Here are some additional signs of burnout:

Pessimism

Pessimism is a major red flag that someone is experiencing burnout. And they won’t just feel pessimistic about whatever it is that is causing them big stress (job, school, relationship), they will feel pessimistic about life and the world at large.

Sleep Issues

Burnout makes it incredibly hard to get a good night’s rest. Either a person finds it hard to fall asleep, lying there wide awake for hours, or they fall asleep but then wake up throughout the night. When we don’t get enough quality sleep, it makes it difficult to cope with stress, which makes it hard to sleep, and the vicious cycle continues.

Sudden Physical Ailments

A major sign of burnout is suddenly experiencing physical symptoms that you never have before. For instance, many of my clients, with no prior history of GI upset or headaches, will begin to have chronic issues.

Is it Time to Speak with Someone?

Burnout shouldn’t be taken lightly. You shouldn’t try to ‘tough it out’ and get on with things. Now is the time to make your mental health a priority. If you would like to speak with someone about what has been bothering you, please reach out to me.

Sources:

https://www.everydayhealth.com/burnout/unusual-signs-of-burnout/

https://positivepsychology.com/burnout/

https://www.psychologytoday.com/us/basics/burnout

Filed Under: mental health

Signs you Need to Take a Mental Health Day

April 4, 2023 by Victoria Olson Leave a Comment

Do you ever get up in the morning and wonder if it would be okay for you to take a mental health day? If so, you’re definitely not alone. In fact, research from the American Psychological Association shows that today’s workforce is experiencing job burnout at alarming rates.

What are Mental Health Days Exactly?

The good news is that taking a mental health day every once in a while can absolutely help you cope with work-related stress. But mental health days should not be confused with sick days.

Mental health days are simply those times when you need to take a break from anything work related. These personal days are used to reset your mind by focusing on activities that rejuvenate and reenergize you.

Signs it’s Time for a Mental Health Day

The following are some red flags that are letting you know you need to put your mental health first:

You Feel Run Down

Being stressed and overworked can take a toll on your mind and body. If you’ve been feeling run down for a period of time, take a break.

You Feel Angry More Often

When we feel stressed and burned out, we become angry far more easily and far more often. If you find you have been getting easily irritated, this is a sign it may be time for a mental health day.

You’re Having a Hard Time Focusing

When we’re stressed, our mental faculties take a hit and we can’t focus as easily. This makes it incredibly hard to get any work done. Which of course just makes us feel more stressed.

If you notice your cognitive abilities have declined a bit, may be time to call off work for a day of destressing.

If you have been experiencing any of these signs, I encourage you to put your mental health first and take a mental health day. And if you would like to speak to someone about how you’re feeling, please reach out to me. I’m a great listener and have numerous tools for coping with stress that I can share with you.

SOURCES:

https://info.totalwellnesshealth.com/blog/mental-health-day-from-work

10 Signs You Need a Mental Health Day

https://www.livestrong.com/article/13767705-how-to-take-mental-health-day/

Filed Under: mental health

Beginner’s Guide to Focusing on Mental Health

March 21, 2023 by Victoria Olson Leave a Comment

These days, many people focus on their physical health. But few give much attention, if any, to their mental health.

What does mental health refer to? Mental health describes a person’s overall psychological health and well-being. It has much to do with the way you feel about yourself, your ability to manage your emotions, how you deal with challenges and the relationships you nurture.

While most people will experience mental health challenges at some point in their life, those who give no attention to their mental health could experience anxiety and depression. If focusing on mental health is a new topic for you, here are some tips to help you along:

Don’t Isolate

Nothing keeps our mood elevated like the feeling of being connected – truly connected – to other people. While texting and social media have their place, be sure to spend quality face-to-face time with friends and loved ones.

Make R&R a Priority

Are you someone that burns the candle at both ends? Most people are. Good mental health requires you to get enough leisure time so you can rest and contemplate. If you’re guilty of being “too busy,” start spending more time relaxing.

Eat Healthy

Have you ever noticed when you eat processed comfort foods, you tend to feel unwell physically and mentally? Sugary foods are bad for our mental health. That’s why it’s so important to eat wholesome, nutritious foods like grassfed meats and organic fruits and veggies!

Stay Active

Physical activity is as important for your mental health as it is for your physical health. Regular exercise can relieve stress, elevate mood, and even help you get a better night’s sleep.

These are just some of the ways you can ensure your mental health is optimized. You may also want to speak with a licensed mental health therapist who can provide tools and a safe space to work through what’s troubling you.

If you’d like to explore treatment options, please give my office a call.

SOURCES:

http://www.bcmhsus.ca/about/news-stories/stories/10-tips-to-boost-your-mental-health

https://www.mhanational.org/31-tips-boost-your-mental-health

https://www.verywellmind.com/things-you-can-do-to-improve-your-mental-focus-4115389

Filed Under: mental health, wellness

Mental Health Effects of Excessive Screen Time

February 28, 2023 by Victoria Olson Leave a Comment

If we’re honest, most of us would admit we look at some form of digital screen more than we do the face of our friends and loved ones. From our phones to iPad, laptops and flatscreen TVs the size of an entire wall, screen time for most people is definitely on the rise. But what exactly are the mental health effects of all of this screen time?

Sleep Deprivation

Without realizing it, many of us are hampering our natural sleep cycle with so much screen time. Our electronic devices emit a blue light that interferes with our production of melatonin, the sleep hormone. Screen time before bed will make it very hard to fall asleep. And a lack of quality sleep can cause our mood to dip and make it hard for us to deal with everyday stressors.

Impaired Social Skills

There is a bit of irony when it comes to screen time. We’re on our devices more and more as a way to connect with others. And yet, in reality we are alone when socializing digitally. Fewer real-life social interactions can lead to social anxiety and loneliness.

Poorer Emotional Regulation

Too much time on our devices affects our ability to register and process our emotions. Exposure to aggressive or violent media, for example, can impair our emotional judgment of real life events. It can also trigger our own aggressive tendencies.

Lower Self-Esteem

Social media platforms are where we go to compare ourselves to others. Often when scrolling through our timelines, we perceive everyone else to have their act together, to be happier, healthier and more successful. Doing this day after day can take a real toll on our self-esteem.

Finding Healthier Alternatives

If you think you’re spending too much time in front of your screens, there are some steps you can take. First, make a commitment to keep TVs and all other devices out of your bedroom so you can ensure a good night’s rest.

Make dinner time with the family a “screen-free zone.”

And finally, take up some new hobbies, connect with old friends and try to get outdoors more. Your mental health will thank you.

SOURCES:

https://www.adventhealth.com/blog/how-screen-time-affects-mental-health

https://www.opal.so/blog/screen-time-and-mental-health

https://health.usnews.com/health-care/patient-advice/articles/2018-03-16/is-screen-time-a-serious-threat-to-mental-health

Filed Under: mental health

When is it Time to Ask for Help?

January 24, 2023 by Victoria Olson Leave a Comment

Depression is a complex mental health issue that varies widely between individuals. This is why it can be difficult for some people to recognize what may be a situational discomfort that may pass on its own, and what may be more serious and require professional help.

The Difference Between Mild and Serious Mental Health Issues

In order to measure the seriousness of a mental health issue, most mental health professionals look at what impact it has on the person’s everyday life. They also take into account the events that led to the issue.

Mild mental health issues are typically less persistent as well as less disruptive to an individual’s everyday life. Serious mental health issues, on the other hand, are often so severe that they negatively impact that person’s relationships and performance at school and work.

As an example, feeling pressure at work about an upcoming deadline will make just about anyone feel stressed and anxious. But if your anxiety becomes so great that you begin calling in sick to work to avoid the project and responsibilities, that would be seen as a disruption in your everyday life. Severe anxiety can lead to panic attacks and that is definitely a reason to seek support.

Something else to keep in mind is the context around the mental health issue. It is perfectly normal to grieve after losing a loved one or to feel anger and resentment after discovering your partner’s infidelity. While it can definitely be helpful to speak with someone during these times, you may not necessarily be experiencing a severe mental health crisis that would warrant help.

It is important to mention that the events of one’s life need not be “serious” in order for you to reach out for help. Whatever it is that you are going through and whatever feelings you are experiencing, they are valid.

Warning Signs of a Serious Mental Health Crisis

The following are some red flags of a mental health crisis that warrant asking for help:

Feeling sad or “down” for long periods of time (particularly without an inciting incident)
Noticeable mood swings from very high, like euphoria, to very low, like deep sadness or depression
Excessive worry
Feeling empty or apathetic about life
Engaging in self-harming behaviors, like cutting
Withdrawing from friends and family
Changes in appetite, sleep or sex drive
Constant fatigue
Thoughts of suicide

If you or a loved one are experiencing any of these symptoms, it’s time to reach out and ask for help. While the days seem dark right now, they can and will get brighter. I’d love to help you get there, so please get in touch with me so we can set up a time to speak.

SOURCES:

https://www.counseling.org/news/aca-blogs/aca-counseling-corner/aca-counseling-corner-blog/2018/03/01/knowing-when-to-ask-for-help#:~:text=If%20you’re%20facing%20a,to%20seek%20out%20professional%20help

https://jedfoundation.org/resource/mental-health-warning-signs-and-when-to-ask-for-help/

https://www.columbiatribune.com/story/sponsor-story/burrell-behavioral-health/2022/05/02/mental-health-matters-knowing-when-ask-help/9558636002/

Filed Under: counseling, mental health

Give the Gift of Mental Health: 5 Present Ideas

December 13, 2022 by Victoria Olson 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

4 Tips for Reducing Stress While Moving

November 1, 2022 by Victoria Olson 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

How Your Self-Esteem Affects Your Mental Health

September 20, 2022 by Victoria Olson 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 Victoria Olson 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

Cultivating Mindfulness in Daily Life

Practicing Mindfulness Every Day

Start Practicing Mindfulness

Is it Time to Speak with Someone?

Signs it’s Time for a Mental Health Day

Finding Healthier Alternatives

The Difference Between Mild and Serious Mental Health Issues

Warning Signs of a Serious Mental Health Crisis

What is Self-Esteem?

How Does a Low Self-Esteem Affect Mental Health?

How to Build Your Self-Esteem

Benefits of Gender-Affirming Care

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