Body Positive Influencers

Social media has always tried to fit people into a “box”. To get famous, you need to be “skinny” and have a perfect life. This idea has brought down the confidence of men and women for a long time. People are shamed everyday for their weight and the way they look, and that is not right at all. Influencers all over the world have decided this stigma against plus-size creators should be put to a stop immediately. As the number of body positive creators rose, the better the social media environment has gotten. In today’s blog, I have listed ten body positive creators on the social media platform Instagram that you should check out and follow!

#1 Mik Zazon (@mikzazon)

     Mik Zazon is a 26 year old instagram influencer who has 1 million followers. She posts multiple times a week, and focuses on normalizing insecurities in women today.

#2 Michelle Elman (@michellelelman)

     Elman is a 29 year old life coach, author, and influencer who has 245 thousand followers. She talks about many mental health topics and stigmas on her page.

#3 Anna Sweeney (@dietitiananna)

     Anna is an eating counselor with 130 thousand followers. On her page, she posts about having healthy eating habits and exposing the harm of eating disorders.

#4 Neha Parulkar (@nehaparulkar)

     Neha is a plus-size model and body positive influencer with 50 thousand followers. She posts about what it’s like to be a plus-size ethnic woman in today’s society.

#5 Kadeeja Sel Khan (@emeraldxbeauty)

     Khan is an acne model and skin activist with 383 thousand followers. She is trying to normalize having acne and stop people from feeling ashamed of it.

#6 Claus Fleissner (@extra_inches_plussizeblog)

     Fleissner is a plus-size model with 20 thousand followers. He uses his page to promote more plus-size representation in the fashion industry.

#7 Riccardo Onorato (@guyoverboard)

     Onorato is a body-positive influencer with 81.7 thousand followers. He uses his page to show how men are pressured to conform to society’s beauty standards, and how he got through those pressures himself.

#8 Ryan Sheldon (@realryansheldon)

     Sheldon is an influencer with 20.6 thousand followers. He talks about how he struggles with an eating disorder on his page, and also how he overcame it.

#9 Zach Miko (@zackmiko)

     Miko was Target’s first plus-size model ever, and caused people to start talking about body inclusivity more because of his achievements.

#10 Kelvin Davis (@kelvindavis)

      Davis is a body-positive influencer and model with 124 thousand followers. His page promotes self-love and acceptance of yourself and your body.

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Resources :

Taylor Andrews (2021, March 3). Follow these 15 body positive activists for all the ~good Vibes~. Cosmopolitan. Retrieved October 6, 2022, from https://www.cosmopolitan.com/health-fitness/g13352390/body-positivity-instagram-accounts/

Wheeler, K. (2020, July 10). 11 male body confidence bloggers you need to follow now. Happiful Magazine. Retrieved October 6, 2022, from https://happiful.com/male-body-confidence-bloggers-to-follow/

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Kylee Roberts, Mental Health Virtual Assistant

Co-Written by Amber Madden, LPCC-S

Interview with a Therapist

For this week’s blog, I decided to do something a little different. I have a lot of questions about the mental health field, for I want to be a Mental Health Nurse Practitioner when I am older. I know what I want to do, but sometimes I am not so sure of the route I should take to get there. To answer some of my questions, I decided to interview my boss, Amber Madden. I learned a lot from her answers, and hopefully you will too!

How many years of college did it take for you to become a therapist?

       I attended 4 years of college for my bachelor's degree and then another 2-3 years for my masters. How much time one may spend on the masters degree is dependent upon how many classes they may choose to take at a time. I was working full time while pursuing my masters, so I took classes at a bit of a slower pace.

What is your favorite part about your job?

       My favorite part about my job is the amount of creativity it provides. In general, I am the type of person who likes to have the ability to explore different elements of creativity and to have new challenges. I have found the mental health profession to offer a variety of ways to be creative whether it is from developing individualized treatment plans for challenging clients, creating a private practice, utilizing social media to advocate for mental health or writing on a widespread range of topics related to mental health. There are lots of ways to be creative in this field and I find it adaptable to almost any industry as mental health applies to almost everything we do.

To be successful , what are 3 qualities that you believe a therapist should have?

       Self-discipline - I say self discipline, because there is a significant part of mental health that requires devoting extra time and attention to clients in order to make sure they are receiving quality services. There are many times I need to devote extra time to researching about mental health conditions and the best and most effective ways of treating those conditions. At times, this can feel a bit like I'm preparing for a research paper, which may not be ideal to some individuals. However, I find this is important in making sure clients needs are met. Along the lines of self-discipline also comes with documentation. Documentation is a HUGE part of mental health practice and one of the areas that many clinicians have the most suffering because it can be unpleasant to have to spend additional time documenting sessions. It takes a great amount of discipline, especially in private practice, to make sure proper documentation is completed.

       Interpersonal Skills  or "Soft" Skills - I once read a book about becoming a "master" therapist. Actually, the name of the book is, On Being a Master Therapist, by Jeffrey A. Cottler and Jon Carlson. In this book, the duo explored on what elements were believed to become a "master" therapist. Time and time again, they referred to the relationship between the therapist and the client. This was also based on years of research and experience. I also believe this is a very important quality to have for being a good therapist. A therapist needs to have excellent interpersonal skills in order to be able to effectively listen to their clients, as well as convey empathy and caring about their presenting conditions. The relationship often is more important than the therapist skills utilized, as well.

       A Knowledge of Ethical Principles - Do no harm continues to be a message in the medical and mental health professional world that is often stated. Therapists have a responsibility to their clients to ensure they are constantly helping them and not harming them. Many times, this can often refer to any ethical dilemmas that may come up during therapy and how the therapist navigates these challenges. A quality therapist needs to be well versed in the ethical guidelines of how to work with clients and what they can and cannot do to help clients.

What college did you attend, and what degrees did you receive?

       I attended University of the Cumberlands receiving a Bachelor's degree in Psychology. I attended Union College to receive a Master's degree in Counseling Psychology. Lastly, I received a Graduate Certificate in Eating Disorder Treatment from Northern Illinois University.

What made you decide to become a therapist?

       I have always thought of myself to be an analytical person and someone who has enjoyed learning about people. When I was in college for my undergrad, I actually started out as a music major. I played violin and piano growing up and I thought I wanted to become a music teacher. However, I found the classes VERY challenging, the competition was steep between students and at the end of the day, I really did not know how much I actually wanted to teach. As part of my undergraduate basics, I was required to take an Introduction to Psychology course. I was completely fascinated by the material in this course. I loved everything I was learning and the learning felt effortless, so I took another course, Abnormal Psychology. Again, I continued to be intrigued by the material and it all felt very effortless because I was so interested in what I was learning. I switched majors and decided to commit myself to becoming a mental health professional, mostly because I really liked learning about people and the different parts of our lives that makeup who we are as individuals.

What is your preferred style of therapy?

       I would not say I have a preferred style. I utilize a blend of humanistic therapy, cognitive behavioral therapy, acceptance and commitment therapy and existentialism. The mode of therapy I utilize tends to be based on the presenting problems of the client and how they perceive their problems.

What are some things you do outside of your work to help you maintain a happy, healthy life?

       I love to take walks and listen to an audiobook or podcast. I also really love cooking when I have the time for it. I enjoy reading and of course, watching some Netflix from time to time. Most importantly, I like to spend time with my family.

If you could give one piece of advice to an aspiring therapist, what would it be?

       I would tell an aspiring therapist to make sure they attend an accredited school, one accredited by CACREP. I did not know about CACREP at the time I pursued my degree and the schools were not as widely recognized. I am credentialed through the National Board of Credentialed Counselors now, but a CACREP degree would have been nice, as well. This is a single decision that could potentially have a large impact on the types of employment you can find when you begin looking. I would also advise aspiring therapist to plan well for student loans. I have been fortunate in that I worked for a place that partnered with the National Health Service Corporation and I was able to trade my service for student loan repayment. This has been a huge saving grace for me. I know many others her struggle with upwards of 200k debt and it is so important to make a plan for that when going into this field and how you will plan to pay back those loans or try to work for a place that may help you pay them back.

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Kylee Roberts, Mental Health Therapist

Co-Written by Amber Madden, LPCC-S

Inspirational Songs to Boost Your Mental Health

When I am having a hard day, I tend to turn on music and let myself “get lost” in it. Listening to music is a great way to relax and destress. Inspirational songs are especially good in this case because of the uplifting and positive lyrics presented in them. Music can lead you to have all sorts of feelings, and inspirational music is likely to motivate you. In this post, I am going to be sharing some of my favorite inspirational songs, their chorus, and explaining some of the meaning behind them.

#1 “Stronger” - Kelly Clarkson

     Almost everyone I know has heard this popular, inspirational song. The famous lyric “what doesn’t kill you makes you stronger” can be very inspiring when you are going through a tough time. Sometimes it is hard to believe we will ever get through a trial, but in the end your problems end up making you a stronger person.

[Chorus]

What doesn't kill you makes you stronger

Stand a little taller

Doesn't mean I'm lonely when I'm alone

What doesn't kill you makes a fighter

Footsteps even lighter

Doesn't mean I'm over 'cause you're gone

What doesn't kill you makes you stronger, stronger

Just me, myself, and I

What doesn't kill you makes you stronger

Stand a little taller

Doesn't mean I'm lonely when I'm alone

#2 “Survivor” - Destiny’s Child

     This song is all about not giving up. Even when times get rough, there is no use in giving up on yourself. While it encourages the listener to become a “survivor”, this song also promotes independence from people who bring you down.

[Chorus]

I'm a survivor (What?)

I'm not gon' give up (What?)

I'm not gon' stop (What?)

I'm gon' work harder (What?)

I'm a survivor (What?)

I'm gonna make it (What?)

I will survive (What?)

Keep on survivin' (What?)

I'm a survivor (What?)

I'm not gon' give up (What?)

I'm not gon' stop (What?)

I'm gon' work harder (What?)

I'm a survivor (What?)

I'm gonna make it (What?)

I will survive (What?)

Keep on survivin' (What?)

#3 “Fight Song” - Rachel Platten

     Just like the title suggests, “Fight Song” is all about encouraging the listener to be strong and fight for themselves no matter what. Instead of regretting not standing up for yourself, Platten is encouraging people to speak their mind instead of holding it all in.

[Chorus]

This is my fight song

Take back my life song

Prove I'm alright song

My power's turned on

Starting right now, I'll be strong

I'll play my fight song

And I don't really care

If nobody else believes

'Cause I've still got

A lot of fight left in me

A lot of fight left in me

#4 “Don’t Worry, Be Happy” - Bobby Mcferrin

     This famous song is all about staying positive and having good vibes. There is no reason to waste your life worrying all the time; instead “don’t worry, be happy!”

[Chorus]

Don't worry, be happy

Don't worry, be happy

Don't worry, be happy

Don't worry, be happy

#5 “We Are The Champions” - Queen

     My favorite band of all time is Queen, so of course I had to include one of their songs on this list! At the start of the song, Mercury describes all the bad things he has been through. When you reach the chorus, you see that he is still fighting and still considers himself a champion after all his trials.

[Chorus]

We are the champions, my friends

And we'll keep on fighting 'til the end

We are the champions

We are the champions

No time for losers

'Cause we are the champions

Of the world

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Resources :

Hoi WanHoi is a mobilist who blogs about technology trends and productivity. Read full profile, & Wan, H. (2022, April 7). 32 inspirational songs that keep you motivated for life. Lifehack. Retrieved August 25, 2022, from https://www.lifehack.org/articles/lifestyle/30-inspirational-songs-that-keep-you-motivated-for-life.html

Kelly Clarkson – Stronger (what doesn't kill you). Genius. (n.d.). Retrieved August 25, 2022, from https://genius.com/Kelly-clarkson-stronger-what-doesnt-kill-you-lyrics

Destiny's child – survivor. Genius. (n.d.). Retrieved August 25, 2022, from https://genius.com/Destinys-child-survivor-lyrics

Rachel platten – fight song. Genius. (n.d.). Retrieved August 25, 2022, from https://genius.com/Rachel-platten-fight-song-lyrics

Bobby McFerrin – don't worry, be happy. Genius. (n.d.). Retrieved August 25, 2022, from https://genius.com/Bobby-mcferrin-dont-worry-be-happy-lyrics

Queen – we are the champions. Genius. (n.d.). Retrieved August 25, 2022, from https://genius.com/Queen-we-are-the-champions-lyrics

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Kylee Roberts, Mental Health Virtual Assistant

Co-Written by Amber Madden, LPCC-S

Mental Health Book Recommendations

    When mental health awareness is portrayed in any form of media, that is a step towards educating the public on these issues. Reliable books about mental health are always great to read, especially if they give advice on how to overcome a problem you are dealing with or provide some comfort through a difficult time in your life. In today’s post, I am going to be listing five different books about mental health that may help with your issues. I will also include the price of the book, and a link to where you can purchase it. I hope you enjoy some of my choices!

#1 “The Body Keeps The Score : Brain, Mind, And Body In The Healing Of Trauma” - Bessel Van Der Kolk

Paperback Price : $11.40 not including shipping

https://www.amazon.com/Body-Keeps-Score-Healing-Trauma/dp/0143127748/ref=zg_bs_4682_sccl_1/144-3414386-2582164?pd_rd_i=0143127748&psc=1

#2 “The Myth Of Normal” - Gabor Matè

Paperback Price : $24.99 not including shipping

https://www.amazon.com/gp/aw/d/1785042726/ref=tmm_pap_swatch_0?ie=UTF8&qid=&sr=

#3 “Stop Overthinking: 23 Techniques to Relieve Stress, Stop Negative Spirals, Declutter Your Mind, and Focus on the Present (The Path to Calm)” - Nick Trenton

Paperback Price : 14.79 not including shipping

https://www.amazon.com/Stop-Overthinking-Techniques-Declutter-Emotional/dp/B08XLLF3PG/ref=zg_bs_4682_sccl_17/144-3414386-2582164?pd_rd_i=B08XLLF3PG&psc=1

#4 “Never Binge Again(tm): How Thousands of People Have Stopped Overeating and Binge Eating - and Stuck to the Diet of Their Choice! (By Reprogramming Themselves to Think Differently About Food.)” - Glenn Livingston

Paperback Price : $14.95 not including shipping

https://www.amazon.com/Never-Binge-Again-Permanently-Overeating-ebook/dp/B014V1Q6SI/ref=mp_s_a_1_1_sspa?crid=85S9A2BYA6OJ&keywords=eating+disorder+novel&qid=1666481566&qu=eyJxc2MiOiIzLjA3IiwicXNhIjoiMi4yMCIsInFzcCI6IjAuMDAifQ%3D%3D&sprefix=eating+disorder+nov%2Caps%2C178&sr=8-1-spons&psc=1

#5 “ Healing Is a Gift: Poems for Those Who Need to Grow” - Alexandra Vasiliu

Paperback Price : $14.89 not including shipping

https://www.amazon.com/Healing-Gift-Poems-Those-Need/dp/B09K1XG82J/ref=mp_s_a_1_2_sspa?crid=36FFQXU6DAECB&keywords=anxiety+novel&qid=1666481689&qu=eyJxc2MiOiIxLjkwIiwicXNhIjoiMS40NiIsInFzcCI6IjAuOTIifQ%3D%3D&sprefix=anxiety+nivel%2Caps%2C192&sr=8-2-spons&psc=1

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Kylee Roberts, Mental Health Virtual Assistant

Co-Written by Amber Madden, LPCC-S

Anxiety Article Roundup

When people receive a mental health diagnosis, or just want to learn more about mental health as a whole, they usually venture onto the internet. Even though the internet is not always reliable, it can be a good place to find facts and stories about mental health topics. However, it is very important to check the source that you are reading from and make sure it is reliable. For today’s post, I decided to find some reliable blogs that will educate you readers on anxiety. I am going to include some factual blog posts, and some stories that people have surrounding anxiety, as well. I hope these blogs help you to understand anxiety better.

#1 “What is anxiety, and how can you deal with it?” by Rhiannon Wardle 

https://www.futurelearn.com/info/blog/what-is-anxiety  

#2 “Anxiety ; What it is , what to do” by Francesca Coltrera 

https://www.health.harvard.edu/blog/anxiety-what-it-is-what-to-do-2018060113955  

#3 “My Journey With Anxiety And Panic Disorder” by Anonymous 

https://www.nami.org/Personal-Stories/My-Journey-with-Anxiety-and-Panic-Disorder  

#4 “ My Struggles With Anxiety And Depression” by Alyssa  

https://www.thealist.me/alyssas-thoughts/anxiety-and-depression/  

#5 “Anxiety…it’s more than the stuff that is going on in your mind” by Sue Wood and Chris Williams  

https://www.anxietyuk.org.uk/blog/anxietyits-more-than-the-stuff-that-is-going-on-in-your-mind/  

#6 “COVID-19 Anxiety” by David H. Rosmarin  

https://www.centerforanxiety.org/covid-19-anxiety/  

#7 “ All About Anxiety : Coping Mechanisms And Support” by Anonymous  

https://www.familycentre.org/news/post/anxiety-blog-posts  

#8 “Treatments for Anxiety” by Adam Felman, medically reviewed by Marc S. Lener 

https://www.medicalnewstoday.com/ articles/323494  

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Kylee Roberts, MH Virtual Assistant

Co-written by Amber Madden, LPCC-S

How to Practice Positive Thinking

One of the biggest problems in the world today is pessimism. Pessimism is when you have a negative outlook towards almost everything in life. This can cause more stress, and negatively affect your mental health. Turning pessimism into positive thinking can be a hard transition, but it comes with many benefits. Positive thinking can increase your life-span and lower your chances of developing depression. In this article, I am going to give some tips on how to think positively.

Identify Where The Negative Thinking Is Coming From

    The first thing you need to do when you are trying to think positively is assess your life and find the source of the negativity. Is it coming from a situation in your life? Is it coming from negative thoughts about yourself? Once you find where the negative thoughts are stimming from, then it is time to slowly transition those thoughts into positive ones. Take small steps into thinking about the negative things in your life positively. It can be hard, but putting a positive spin on the bad things in your life can help your mental health tremendously.

Spend Time With Positive People

    One thing that can trigger a pessimistic mindset is being around others with a pessimistic mindset. We humans tend to copy the behavior of the people around us. By surrounding yourself with people who are positive, it can encourage you to be positive, as well. Putting yourself around positive people can give you encouragement, help you reach more goals, and boost your self-esteem. Try looking for people who encourage you instead of people who put you down.

In conclusion, having a positive mindset is great for your mental health. While a negative mindset can lead you to feeling fatigued and stressed, a positive mindset uplifts your energy and gives you a better quality of life. If you are struggling with developing a positive mindset, visit a mental health professional and voice your concerns.

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Resources

Mayo Foundation for Medical Education and Research. (2022, February 3). How to stop negative self-talk. Mayo Clinic. Retrieved August 6, 2022, from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950

Santos-Longhurst, A. (2019, February 21). How to think positive and have an optimistic outlook: 8 tips. Healthline. Retrieved August 6, 2022, from https://www.healthline.com/health/how-to-think-positive#overview

Think positive: 16 simple ways to start thinking positive​. The Berkeley Well-Being Institute. (n.d.). Retrieved August 6, 2022, from https://www.berkeleywellbeing.com/think-positive-16-ways-positive-thinking.html

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Kylee Roberts, MH Virtual Assistant

Co-written by Amber Madden, LPCC-S

What is Panic Disorder?

Panic disorder is a common mental illness in today’s society. Every year, about 11% of Americans have a panic attack, and 3% of them go on to be diagnosed with panic disorder. People with this disorder typically begin to show symptoms during their adolescent/early adult years. The majority of people who have panic disorder are female; however, any gender can develop this disorder. In this post, I am going to describe panic disorder and how you can get help for it.

What is Panic Disorder?

    Panic disorder is when a person has frequent panic attacks. A panic attack is a sudden feeling of fear that comes over someone, even if no danger is present. Panic attacks can cause physical reactions, such as sweating and shaking. However, not everyone that has had a panic attack will develop this disorder. People with panic disorder are so afraid of having another attack that they change their everyday life to avoid things that could cause them to have an attack.

What are some symptoms of Panic Disorder?

     Some symptoms of panic disorder include:

• Many sudden panic attacks

• Fear about when another attack will come

• Avoidance of situations that could cause an attack

     Symptoms of a panic attack include:

• Chest pain

• Chills

• Intense fear

• Shaking

• Sweating

• Nausea

• Heat flashes

• Dizziness

What causes Panic Disorder?

    It isn’t known exactly why people develop panic disorder. However, it is proven that panic disorder can be hereditary. Also, people with other health issues, such as anxiety and depression, are more prone to panic attacks than others. Alcohol and drugs can increase your risk of developing panic disorders. Some experts think that panic attacks are caused when the body’s survival instincts work too strongly and/or too often. Many parts of the brain and biology play a role in developing panic disorder.

How do I get diagnosed with Panic Disorder?

    To be diagnosed with panic disorder, according to the DSM-5, you must meet the following criteria:

1. You must have frequent panic attacks that occur out of the blue.

2. At least one of your attacks must be followed by one month or more of worrying about having another attack.

3. You avoid situations that you think may cause an attack.

4. Your panic attacks aren’t caused by medication, a medical condition, or another mental health condition.

    If you are only suffering from panic attacks and not from panic disorder, it is still important that you seek help for your issue. Not all of this list has to be met for a serious issue surrounding panic attacks to be present.

What are the treatment options for Panic Disorder?

    One way to treat panic disorder is by using a Cognitive Behavioral Therapy, a form of psychotherapy. You discuss your feelings and your triggers with a mental health professional, and they help you change your reaction to them. As your response to your triggers change, panic attacks happen less frequently. Also, certain antidepressants and anti-anxiety medications can make panic attacks less severe and less frequent. Things you can do at home are exercise regularly, have a healthy diet, and manage your stress.

It is important that you get help as soon as you start having panic attacks. Even if it is not a panic disorder, something else could be wrong. Panic attacks can cause extreme stress and stop you from doing things that you love. There is no need to be embarrassed about seeing help for your panic attacks, for you may find a treatment that works wonders for you!

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Resources

U.S. Department of Health and Human Services. (n.d.). Panic disorder: When fear overwhelms. National Institute of Mental Health. Retrieved July 21, 2022, from https://www.nimh.nih.gov/health/publications/panic-disorder-when-fear-overwhelms

Panic attacks: Panic disorder, anxiety disorder, symptoms, causes. Cleveland Clinic. (n.d.). Retrieved July 21, 2022, from https://my.clevelandclinic.org/health/diseases/4451-panic-disorder

Mayo Foundation for Medical Education and Research. (2018, May 4). Panic attacks and panic disorder. Mayo Clinic. Retrieved July 21, 2022, from https://www.mayoclinic.org/diseases-conditions/panic-attacks/symptoms-causes/syc-20376021

Mayo Foundation for Medical Education and Research. (2018, May 4). Panic attacks and panic disorder. Mayo Clinic. Retrieved July 21, 2022, from https://www.mayoclinic.org/diseases-conditions/panic-attacks/diagnosis-treatment/drc-20376027

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Kylee Roberts, MH Virtual Assistant

Co-Written by Amber Madden, LPCC-S

Three Ways to Practice Self-Care

One of the most overlooked things by people today is self-care. Sometimes, people get so caught up in their life they forget to take time for themselves. One aspect of self-care is keeping tabs on your mental health. Even small acts of self-care can affect your mental health positively. Finding a form of self-care that works for you and fits your lifestyle can be challenging. In this article, I am going to explain three different kinds of self-care that work for many and that you should definitely try out!

#1 Getting a healthy amount of sleep every night

    When you do not get enough sleep, it can negatively affect your mental health. It can cause moodiness and can cause stress to your relationships. It can also cause you to have a lower attention span. However, getting enough sleep at night can reduce anxiety and health risks. If you are struggling to get enough sleep at night, try making a schedule with a set time to go to sleep and a set time to wake up. Getting a good amount of sleep can improve your mental health and your quality of life.

#2 Making time for down-time

    It can be very easy to get caught up in your life and forget about taking time to care for yourself. With school and/or a job, it can be hard to find time to really focus on yourself. It is very important to find time to rest or do things that you would enjoy. For example, take thirty minutes out of your day to read a book or sit outside in the sun. It does not have to be for an extended amount of time. Taking 15 minutes a day to shut everything off and just close your eyes and relax can bring many positive benefits for your mental health.

#3 Finding a hobby that you enjoy

    There are many hobbies that do not take a lot of time to participate in and can affect your health positively. Some people like to knit; others may read or exercise. Whatever your hobby may be, find time to participate in it. Doing something you love can help ease your mind and help you relax, which your body definitely needs.

    There are many other kinds of self-care that are not listed in this article. If none of these peak your interest, research different kinds. Your mental and physical health should not be overlooked, and self-care can be a great way to improve both!

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Resources :

U.S. Department of Health and Human Services. (n.d.). Caring for your mental health. National Institute of Mental Health. Retrieved July 17, 2022, from https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health#part_8445

University Health Service. Ten Things You Can Do for Your Mental Health | University Health Service. (n.d.). Retrieved July 17, 2022, from https://uhs.umich.edu/tenthings

Miles, M. (2022, May 20). Cracking the code on how to take care of your mental health. BetterUp. Retrieved July 17, 2022, from https://www.betterup.com/blog/how-to-take-care-of-mental-health?hs_amp=true

Team, B. and S. (2022, March 25). Here's what happens when you don't get enough sleep (and how much you really need a night). What Happens When You Don't Get Enough Sleep? – Cleveland Clinic. Retrieved July 17, 2022, from https://health.clevelandclinic.org/happens-body-dont-get-enough-sleep/amp/

Kooiman-Cox, L. (2022, February 14). 8 types of self-care. Willowstone Family Services. Retrieved July 17, 2022, from https://www.willowstone.org/news/8-types-of-self-care

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Kylee Roberts, MH Virtual Assistant

Co-Written by Amber Madden, LPCC-S

Common Treatments for Anxiety and Depression

Did you know mental illness affects over ten million people, and half of that number do not receive any form of treatment? After a diagnosis, it can be hard to decide what to do and what treatment route to take. This post is going to focus on giving different treatment options for some of the most diagnosed mental disorders. Those include Major Depressive Disorder, General Anxiety Disorder, and Panic Disorder.

What are some common treatment routes for Depression?

    Depression is a common mood disorder that induces feelings of sadness and dread. The first thing you should do if you are suffering symptoms of depression is go to a mental health professional and get a diagnosis. After your diagnosis, you can start considering different treatment routes. One option for treatment is medication. Your doctor may prescribe to you an antidepressant, which may be paired with an antipsychotic or a mood stabilizer. Keep in mind, it is important to look at the side effects and risks of said medication before committing to taking it. Therapy is also a good form of treatment. Talking with a mental health professional can help you find ways to cope with your depression and replace your negative thoughts with positive ones. Brain stimulation therapy is also an option, which stimulates brain cells and sends electrical currents through the brain to relieve severe depression. Sleeping regularly, surrounding yourself with people you love, and trying to stay positive may also relieve some symptoms. If your symptoms are very severe, a hospital stay may be needed.

What are some treatment options for Anxiety?

    Anxiety is a constant feeling of worry or fear. After a diagnosis, it is important to establish some sort of treatment plan. One thing you could do on your own is learn more about Anxiety and develop some relaxation techniques that work for you. Cognitive Behavioral Therapy is used to help with Anxiety. This type of therapy teaches you ways to ease your symptoms and get back to everyday life. Some of these skills include positive self-talk and challenging your fears. Regular therapy can also be used as a form of treatment. Exposure Therapy can also be used. Exposure Therapy works by confronting your fears head-on, and is an effective form of treatment. A doctor might pair your other forms of treatment with an antidepressant or anti-anxiety medication. Going to a support group with other people who struggle with Anxiety could also help you find out new coping mechanisms and ways to ease your symptoms.

What should I do after being diagnosed with Panic Disorder?

    A person with Panic Disorder suffers from severe panic attacks. It is always important to educate yourself when you are diagnosed with a disorder. You can research ways to calm down during a panic attack and see if those methods work for you. Psychotherapy, where a patient talks regularly with a therapist, is commonly used to treat Panic Disorder. Therapists typically use methods like Cognitive Behavioral Therapy, which is designed to change how you react to a panic attack, and Exposure Therapy, which is used to help patients overcome their fears surrounding their disorder. Medication, such as Anti-Anxiety and Beta-Blockers, can also be paired with other forms of treatment.

Finding the right treatment for you can be stressful and seem impossible. However, finding the right treatment is trial and error. You could try medication and not get any better, but try Psychotherapy and see yourself start to improve. It is important to not give up when searching for the right treatment plan. Almost every mental disorder can reach some kind of recovery through treatment, whether it be learning to cope with your disorder or it going away completely!

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Resources

“Depression (Major Depressive Disorder).” Mayo Clinic, Mayo Foundation for Medical Education and Research, 3 Feb. 2018, https://www.mayoclinic.org/diseases-conditions/depression/symptoms-causes/syc-20356007.

“Depression: Types, Symptoms, Causes & Treatment.” Cleveland Clinic, https://my.clevelandclinic.org/health/diseases/9290-depression.

“Anxiety Disorders.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 4 May 2018, https://www.mayoclinic.org/diseases-conditions/anxiety/diagnosis-treatment/drc-20350967.

“Managing and Treating Anxiety.” Managing and Treating Anxiety - Better Health Channel, https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/anxiety-treatment-options.

“Panic Disorder: When Fear Overwhelms.” National Institute of Mental Health, U.S. Department of Health and Human Services, https://www.nimh.nih.gov/health/publications/panic-disorder-when-fear-overwhelms.

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Kylee Roberts, MH Virtual Assistant

Co-written by Amber Madden, NCC, LPCC-S

Mental Health Myths

Mental health is very complex, and therefore is commonly misunderstood. One of society’s biggest problems today is the stigma that has been created against having mental health issues. This is very harmful because it can prevent people from getting the help they need. The only way to stop this is by educating yourself and others on what is true and what is fake about mental health. This post will focus on debunking common myths surrounding mental health and giving you the truth behind them.

Myth #1 : Having a mental illness is rare.

Mental illness is actually more common than cancer and diabetes. About one in five Americans have had issues with their mental health, and one in twenty have a serious mental disorder. Today, about 450 million people are living with a mental or neurological condition.

Myth #2 : It is impossible for children to have mental health issues.

It is very possible for young children to show warning signs of serious mental health issues. Half of mental health disorders show first signs before the age of 14, and three quarters show signs before the age of 24. Because of this myth, many children are deprived of the mental healthcare they need. Giving care to children can help before the illness begins to affect their everyday life.

Myth #3 : Taking medication for your mental illness is bad.

Just like any other illness, sometimes taking medication is necessary. Medication for mental illness can be used to help people function in general and in society. It can also be used to ease symptoms of their disorder. When paired with therapy, medication can greatly improve the quality of someone’s life. Therefore, the use of psychiatric medication should not be looked down upon.

Myth #4 : You cannot prevent mental illness.

Addressing risk factors, such as exposure to trauma, can greatly reduce the chance of having a mental illness. Some different ways you can address risk factors are :

• If you experienced a traumatic event, try to get help as soon as possible. Early treatment can reduce the risk of having problems in the future.

• Reduce the stress level in your job and home.

• Try to keep yourself in positive situations and around positive people. By doing this, you can reduce your overall healthcare costs and have an overall better quality of life.

Myth #5 : There is no way to recover from a mental illness.

Mental health does not stay the same, and can change many times over the course of your life. Going to therapy and getting the help that is needed can help you work through your problem and recover. However, recovery does not always mean that the problem is gone. Recovery means you have learned to live with your problem and you have found ways to cope with it. Some mental health problems never go away, such as schizophrenia. Others, like depression and anxiety, might go away with the proper treatment and care.

This may be surprising to you, but many people genuinely believe these myths surrounding mental health. This is very harmful misinformation. The stigma surrounding getting help for mental health can cause some people to never seek treatment at all. Some even take their own lives because they are scared what people will think of them. This should never happen. Mental illness is nothing to be ashamed of. Learning the truth behind these myths can help you and others, and could possibly save a life.

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Resources

“Mental Health Myths and Facts.” Mental Health Myths and Facts | MentalHealth.gov, https://www.mentalhealth.gov/basics/mental-health-myths-facts .

“Six Myths and Facts about Mental Illness.” NAMI, https://www.nami.org/Blogs/NAMI-Blog/October-2019/Six-Myths-and-Facts-about-Mental-Illness .

familydoctor.org editorial staff and Alex Rice. “Mental Health Myths: Stop the Stigma.” Familydoctor.org, 28 Sept. 2021, https://familydoctor.org/mental-health-myths-stop-stigma/amp/ .

“Myths & Facts About Mental Illness.” Frontier Behavioral Health, 22 June 2022, https://fbhwa.org/facts/about-behavioral-health/myths-facts-about-mental-illness .

“11 Myths about Mental Health.” Medical News Today, MediLexicon International, https://www.medicalnewstoday.com/articles/medical-myths-mental-health-misconceptions .

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By Kylee Roberts, MH Virtual Assistant

Co-Written by Amber Madden, NCC, LPCC-S

Introducing Our New Therapist

We would like to make a special announcement in welcoming Michael Killibrew to the team as a contract therapist. He is excited to begin offering services and is currently accepting new clients via telehealth. If you would like to schedule an appointment with Michael, please contact us via our email at bloomtherapyky@gmail.com or through our Contact form.

Hello my name is Michael Killebrew I am a Licensed Professional Counseling Associate with 3 years of addictions counseling and mental health counseling experience. My theory of choice is Cognitive Behavioral Therapy but I am versed in many other theories. I look forward to working with you.

~ Michael

Professional Bio

Michael graduated from Austin Peay with a Bachelors in Psychology. He received a Masters of Education with concentration on Mental Health Counseling. He worked in Community Mental Health for 1 year with a wide range of populations (depression anxiety schizophrenia, ADD/ADHD, grief counseling, school based therapy, geriatrics, and IDD). He has two years experience with substance abuse and addictions counseling and has worked in two Suboxone clinics as a substance abuse counselor.

Introducing Our New Practicum Student

We would like to make a special announcement in welcoming our incoming practicum student for the Fall 2021 term. She is excited to begin offering services and is currently accepting new clients via telehealth. If you would like to schedule an appointment with Alyssa, please contact us via our email at amber@maddenwellnessky.com or through our Contact form.

I’m Alyssa Clary, a student working to finish my masters in Mental Health Counseling. I believe in approaching mental health issues from a holistic approach when addressing issues including trauma, depression, and anxiety. Having previously worked in drug recovery and a mental health facility, I’ve had the privilege to discover what it means to hold hope and journey with others through what can sometimes be very challenging circumstances. I look forward to joining my clients on this journey to become more wholey healthy and filled with hope.

~ Alyssa

Professional Bio

Alyssa is currently a masters level student in the mental health counseling program at Asbury Theological Seminary. Alyssa obtained her Bachelor of Arts degree from Mount Vernon Nazarene University in 2015. She has experience working with various age groups as a substitute teacher for Christian Academy of Louisville. From 2015 until 2017, she was the Program Manager for the Teen Challenge of Kentucky program at Priscilla’s Place. In this position, she provided one-on-one meetings with residents of the addiction recovery center, helping them to focus on the development of life skills and relapse prevention. Her studies and interests have focused on sensorimotor psychotherapy, trauma treatment, as well as a focus on children and adolescent treatment. In addition, she is an active member of the American Counseling Association (ACA) and the Kentucky Counseling Association (KCA).

LPCA Supervision and Coaching is Open!

Currently Accepting Supervisees

License Supervision (Kentucky Residents)

Supervision is an opportunity to connect with a Supervisor who shares similar interest and goals as the supervisee. Supervision is ONLY for Kentucky residents and those licensed as a Licensed Professional Counselor Associates with the Kentucky Board of Licensed Counselors.

Supervisees will meet via video conference 3 - 4sessions a month online. Sessions will be small group based for the added benefit of learning from your colleagues. Supervisees will pay for the required 3 sessions each month, and will have the opportunity to attend an additional supervision session for free. Special individual sessions can be arranged for an additional fee. See 201 KAR 36:060 for more information.

Coaching

For all other clients, I also offer coaching and consulting for all areas of practice. For example, if you want help in building your practice website, teletherapy questions, or specific questions about treating eating disordered clients, then this service could be for you. You will also be able to participate in the weekly virtual groups alongside the LPCA supervisees. Please complete the form below and I will be in touch within 48 hours. We can schedule a free consultation.

Practicum/Internship Opportunities

Practicum and Internship students are also welcome to reach out. From time to time we have openings available for qualified candidates that are seeking hours for their educational programs. We have a Licensed Professiona Counselor (LPCC) on staff that can provide supervision. Students will have opportunities to observe, complete documentation and records, practice their counseling and therapy skills and more. All practicum and internships are remote positions facilitated through virtual platforms at this time.

Areas of Interest

Amber has experience and interest in the following:

• Teletherapy

• Building a Private Practice

• Social Media Marketing

• Child Abuse/Neglect Cases

• Domestic Violence Cases

• Incarcerated Populations

• Trauma Focused - Cognitive Behavioral Therapy

• Forensics Counseling

• Eating Disorder Counseling

• Body Image Counseling

• Ethical Practice

• Career Counseling and Development (for the supervisee)

• Federal Government work.

• Speaking and Consultation Engagements

• Study for the NCE or the NCMHCE

  
  If you are interested in any of these services then please follow this link and complete the signup form and I will contact you very soon!

Grieving the Loss of a Pet

We brought Chester home when he was only 6 weeks old. He was such a tiny thing. When I think back on that time of my new marriage and Chester being our first “child” I am filled with warmth and love. I remember thinking, at the time, the 10-15 years of a life of a pet is such a very long time. Only it isn’t…

This year was Chester’s 12th year with us. While every time I took notice to see him moving slower and his fur graying faster, losing him still seemed like someday away. Last month we said goodbye to Chester. As for many others as well, losing a loved one during the holiday season is never easy. It was a weird thing to notice his empty bed or to no longer see him gazing at the Christmas tree with his brother. More than ever, sounds of door bells ringing on the television was where I noticed his absence the most. He would always grumble and growl as if it were our own doorbell, something that always made me chuckle.

I was very gracious to have received a number of calls from my closest friends and family checking on me during that difficult time. A post on my Facebook must have had over 100 notifications from distant friends and family expressing their condolences. And I received a very special delivery of beautiful Christmas flowers from a fellow Dog Mom who no doubt understands.

However, I want to recognize for many, the loss of a pet is an unusual thing. Losing a pet sometimes goes unnoticed and unmentioned by the people in their own lives. Had it been a human family member, you are sure to receive flower arrangements, baked goods and phone calls from friends checking in on you. However, not everyone will have the pleasure of knowing and understanding the love of a dog or pet the way that you may have.

Here are some things I have taken comfort in since my own Chester’s passing and I hope that you do, too.

A Comfortable Life - We made sure Chester had the very best life. I take comfort in knowing that he had a warm home, all the toys he could want, daily snacks, a food bowl that was filled everyday, comfortable bed and all the snuggles we could give him. While he was just in my life a short 12 years, he spent his whole life knowing he was loved.

Dying with Dignity - They told me that I would know when the time was right. In the days leading up until Chester’s last, I questioned often if it was the right time. I anguished over knowing whether or not to give him more time to get better or if I would be giving up on him too soon? However, when the moment came, I knew in that instant that it definitely was time. We stayed with Chester, holding him until his very last breath. I take comfort in knowing that we made the right decision for him and in knowing that I was there with him until the end.

Being Sad is Okay - There is absolutely nothing wrong with being sad and grieving your pet. The love I gave Chester was true and honest. I know that he loved me, too. Even if others do not understand your grief over the loss of a pet, just know there are many others out there that do. Being sad another is gone from your life means that you cared deeply for them while they were here, no matter what form that may be.

I want to leave you with a poem that I found. I have no idea who wrote the poem, but it gave me great comfort and I hope it does you, too.

The Last Battle

If it should be that I grow frail and weak
And pain should keep me from my sleep,
Then will you do what must be done,
For this — the last battle — can't be won.
You will be sad I understand,
But don't let grief then stay your hand,
For on this day, more than the rest,
Your love and friendship must stand the test.

We have had so many happy years,
You wouldn't want me to suffer so.
When the time comes, please, let me go.
Take me to where to my needs they'll tend,
Only, stay with me till the end
And hold me firm and speak to me
Until my eyes no longer see.

I know in time you will agree
It is a kindness you do to me.
Although my tail its last has waved,
From pain and suffering I have been saved.
Don't grieve that it must be you
Who has to decide this thing to do;
We've been so close — we two — these years,
Don't let your heart hold any tears.

— Unknown

Other helpful resources:

• 7 Self-Care Essentials While Grieving the Loss of a Pet

• Grieving the Loss of a Pet

• Grieving a Pet: How to Cope With the Loss of a Dog
  
  
  
  
  
  
  
  

Happy Holidays

From our home to your’s, Happy Holidays!