Posts Tagged ‘counseling services’

Healthy Eating for Better Mental Health.

Traditionally when we think of diet and nutrition, we think of physical health.

But it turns out that diet is just as important to your mental health as it is to your physical health. More and more, psychiatrists are trained to ask patients about their diet.

So, how should you eat to ensure better mental health? Below are some tips from Mental Health America.

  1. First, make sure you get plenty of water. About 8 glasses of water a day helps prevent dehydration. Even mild dehydration can result in fatigue, difficulty concentrating, and mood changes.
  1. If you have an anxiety disorder or are prone to panic attacks, avoid caffeine, as excess caffeine can trigger panic attacks. If you feel like you need caffeine, try having a cup of tea instead of coffee.
  2. Diets that consist primarily of high-fat dairy and fried, refined, and sugary foods are found to significantly increase the risk of depression. On the other hand, diets that consist primarily of fruits, vegetables, nuts, whole grains, and unsaturated fats can decrease the risk of depression by up to 30%.
  3. People with Vitamin D deficiency also have higher rates of depression. While most foods do not naturally have Vitamin D, some foods, such as orange juice and breakfast cereals, have Vitamin D added. Taking Vitamin D supplements and getting enough sun exposure can also help ensure that you are getting ample Vitamin D.
  4. Omega-3 fatty acids, which can be found in walnuts, flax, olive oil, fresh basil, and dark green leafy vegetables, may also be helpful in the treatment of depression and can help children with ADHD.
  5. Avoid skipping meals, especially breakfast, as this can lead to fatigue and “brain fog.” If you are in a rush in the morning, take something to go, such as a whole grain granola bar, yogurt, and a piece of fruit. This will give you the energy you need to jump-start your day.

If you are struggling with depression, anxiety, or any other mental health issues and are seeking psychotherapy or counseling services, contact South Denver Psychotherapy today.

Source: Mental Health America. Healthy Diet: Eating with Mental Health in Mind.

The Gift of Rest.

Modern society is familiar with depression.

Many of us have experienced it at different times in our lives, while others have struggled with it their entire lives. From those who feel depressed from time to time, to those who suffer from clinical depression—depression is abound in our society.

Something that is perhaps lesser known and often not validated by society at large: adrenal fatigue.

Adrenal fatigue is a group of symptoms that result when the adrenal glands function below the necessary level. Adrenal fatigue stems most commonly from intense and prolonged levels of stress, as well as accompanying other longer-term illnesses.

As the name suggests, the biggest symptom is fatigue that is not relieved by sleep. You may look and act relatively normal with adrenal fatigue and may not have any obvious signs of physical illness, yet you live with a general sense of unwellness, tiredness or “gray” feelings.

In the more serious cases, the activity of the adrenal glands is so diminished that you may have difficulty getting out of bed for more than a few hours per day.

The other thing about adrenal fatigue is that it may mimic the symptoms of depression, and may even be caused by depression. Alternatively, adrenal fatigue may make a person feel depressed.

Regardless of cause, adrenal fatigue is no fun.

Although it affects millions of people in the U.S. and around the world, conventional medicine does not yet recognize it as a distinct syndrome, which make it even more of a challenge for the sufferer than it already is.

Adrenal fatigue is likely more rampant than we as a society may realize, as nowadays, everything and everyone is moving so fast. There is more and more pressure to go, go, go and pressure to achieve. With advances in modern technology, people are trying to be everywhere at once, communicate with as many people as possible, and there is little time or space for downtime, solitude, and rest.

And, the culture of our society is not to rest, but instead, to do whatever it takes to “keep up”, and rather than taking time to rest and recover, we make our stress and fatigue even worse. If you weren’t depressed to start with, you may start to move in that direction as you find your energy dropping even more over time. Rest is a very important and necessary thing that we tend not to give ourselves on a regular basis, or—ever.

Of all of the psychological mood disorders, depression is the most commonly talked about, well-known—and while not always well understood by those who haven’t experienced it first hand—depression is somewhat accepted in the fabric of our culture. Adrenal fatigue not so much.

It is hopeful that over time we as a culture can come to validate and recognize this modern day syndrome so that people can get the help that they need to recover and take care of themselves.

Whether you are experiencing depression, adrenal fatigue, or a combination of the two, contact South Denver Psychology today to find out how we can help you. We offer depression counseling for men, counseling services for women, and offer overall supportive psychotherapy for Colorado residents in Denver and surrounding area.

South Denver Psychology has counselors that you can trust who can help you get the support you need.

Tips to Counter Stay-at-Home Mom Depression

SAHM 2

In the last blog, we focused on identifying stay-at-home mom depression. It helps to realize that you are not alone in your experiences. So what can you do to counteract the depression? Here are a few tips to help you feel more accomplished about your day.

Don’t start your day without a shower!

With the baby crying all night, it may be hard to distinguish when your day actually started. But taking those short, 20 minutes to shower and put on jeans and a t-shirt can make you feel refreshed, clean and prepared for the day. It also opens up the option for you to leave during the day or have someone come over because getting yourself ready will be one less thing you have to do! Making this a priority every morning will do wonders for your self-esteem.

Create a schedule or a checklist.

You will be amazed at how scheduling your day changes the way you feel. If you have a schedule, you wake up every day with a purpose. We know that making an hourly schedule can be too hard with the baby’s needs. But what about assigning certain days to do things? Tuesdays can be laundry days, Wednesdays are for shopping and running errands, and so on.

If making and deciding a schedule is too daunting for you, write a checklist every night for the next day. Think about what you didn’t finish, what you may have the energy to do the next day, etc. They can be very small things, like emailing your Mom, folding half the laundry, or texting a friend. As you check off those items, your sense of accomplishment will increase.

Stop watching too much TV or spending too much time on the computer.

Wasting your precious alone time on watching TV will only make you feel less accomplished. There is truth in the addictiveness of TV watching and internet surfing and it is a true time thief and brain washer. Indulging in this will only add to the downward spiral of feeling lonely and unproductive. Never turn on the TV or open your laptop unless you have a specific purpose in mind. Use your extra time to read a book, go for a walk, read to your baby or go to a park. This is where a checklist is extra handy. When you feel the urge to turn on the TV, go to the checklist first and see if there is something productive that you can accomplish.

While these tips may seem simple, they will be a huge step forward in countering any stay-at-home mom depression. If you have any other tips to offer, leave a comment below! And if you need further help and suggestions, contact us for our counseling services in Centennial and surrounding areas.