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Archive for: Depression

Tips for Developing Healthy Self-Esteem

By Staff
Tuesday, April 16th, 2024

We are often told that focusing on ourselves is “selfish.” From time to time, reflecting on cultivating a positive self-image and nurturing self-worth is essential and beneficial. Self-esteem is crucial to our mental health, interpersonal relationships, and overall well-being. When we have healthy self-esteem, we are better equipped to navigate the ups and downs throughout life, assert our needs, and confidently pursue our goals. Research suggests there are more than just psychological benefits. Individuals with healthy self-esteem are likelier to engage in health-promoting behaviors such as regular exercise, healthy and mindful eating, and adequate daily sleep. These behaviors promote stronger immune function and improved physiological responses towards stress.

When meeting someone with strong, healthy self-esteem, it may seem like their confidence comes naturally. The truth is, that having a solid sense of self-worth requires building and maintaining it through self-awareness, self-compassion, and intentional effort. However, attempting to foster this can seem daunting and fruitless if you feel bad about yourself.

Here are a few tips for boosting your self-esteem:

Increase positive self-talk and personal beliefs.

Journaling, mindfulness practices, and therapy are great ways to develop awareness regarding our internal messages that contribute to or hinder our self-worth. Practice noticing your thoughts without judging them. Record what your inner monologue says about how you view yourself. Ask yourself, “Are these hurtful or helpful?” Hurtful thoughts and beliefs hinder, while helpful thoughts and beliefs foster self-esteem. Find ways to challenge and reframe hurtful narratives into helpful, empowering narratives.

Cultivate self-compassion.

When we struggle or make mistakes, it will be difficult times to maintain a helpful narrative. Self-compassion involves treating oneself with kindness and acceptance during difficult times. Begin journaling and exploring your internal self-criticism. Rather than being hard on yourself, practice approaching yourself with compassion that you might offer to a friend. You can be frustrated and disappointed in yourself; however, remember that everyone experiences mistakes and setbacks while chasing goals. When responding to these situations with kindness, we foster resilience and inner security of self. Practice responding to yourself differently, remembering you will still experience mistakes and setbacks. Being patient with yourself is an expression of self-compassion.

Explore how past relationships make you feel about yourself.

Throughout our lives, we must learn everything we do. How we view ourselves is often learned through how we believe others view us. Whenever you recognize negative self-talk, get curious and ask yourself, “Where does this message come from?” When experiencing rejection or criticism from important individuals, we might struggle to give ourselves the encouragement or self-acceptance we deserve. We often perceive that others will view us in the same critical ways we view ourselves. Therapy allows for exploring and understanding these experiences while gradually replacing them with more self-affirming beliefs.

Contact Pinnacle Counseling for Help with Healthy Self-Esteem

If low self-esteem negatively affects your life, reach out to Pinnacle Counseling for individual therapy. Our compassionate, knowledgeable therapists can help you navigate your feelings and give you the tools to live a healthier life.

 

Categories : Announcements, Depression, Emotions, Mental Health

How diet can affect depression and anxiety – Gut-Brian training in Fayetteville AR

By Staff
Friday, January 24th, 2020

We are excited to announce that Tammy Kennedy recently attended the Gut-Brain Connection training near Fayetteville! This is a fairly new topic in the social science realm, but extremely important to overall physical and mental wellbeing. She says, “I now have a much better understanding of how gut microbes communicate with the brain and influence brain function, immune system, metabolism, sleep, allergies, and even oral health.”

The seminar also warned against “oversold misinterpreted pseudoscience,” quick-fixes, and marketing gimmicks. They emphasized the importance of avoiding processed foods and eating a nutrient-dense diet including protein and fat from grass-fed “happy life” animals and a rainbow of brightly-colored fruits and veggies. They also mentioned it may be necessary to eliminate and slowly reintroduce foods one at a time to identify particular allergies or sensitivities causing symptoms. For example, gluten often makes depression and anxiety worse. Several of our staff members have found this to be true and we are glad to see more awareness and training regarding this important topic in mental health, especially locally!!!

Presentation slide from Gut-Brain Connection training near Fayetteville
Categories : Anxiety, Depression, Fayetteville

The Holidays – Fa la la or Bah Humbug?

By Staff
Saturday, January 26th, 2019

Tammy Kennedy, LPC
EFT Trained Relationship Counselor

Are you exceedingly happy to see the holidays are “finally over”? To some the holidays are Great! But to others the holidays can be stressful and even dreadful!

The holidays can be stressful to all of us from time to time, but when there is added stress in the home, the holidays can be dreadful. When we feel disconnected in our relationship and we’re arguing about everything, the holidays can be a nightmare. The holiday get-together with the in-laws from hell is not typically met with happiness and cheer. Maybe your in-laws are amazing, but you and your spouse are contemplating separation and you haven’t yet told your family because after all, you’re just contemplating it, right? Nothing’s been set in stone and you don’t want to raise unnecessary fear – these types of scenarios don’t make the holidays pleasant. Difficult situations lead to the need for difficult conversations and we don’t like difficult. We tend to avoid these conversations all together, but they can loom over our heads for months and sometimes even years. We avoid these conversations because they lead to uncomfortable feelings and we don’t want to feel uncomfortable. Yet Feel and talk is precisely what we need to do so we can begin to move forward to a happier place with one another and perhaps even greet the holidays with cheerful thoughts.

Tough conversations like these can be much easier aided by a trained therapist. Sue Johnson developed a therapeutic approach to couple’s counseling that teaches couples to talk in ways that encourage their partners to hear and listen in ways that encourage them to talk. In her approach, therapists teach couples self-awareness to recognize and understand their own triggers for unwanted feelings and other-awareness to recognize and understand the effect our behavior has on others. How can we begin to change if we don’t see there’s a problem? When we allow ourselves to be open and talk to one another – really talk to one another, we can learn things about one another we never even knew were important. This changes the way we see and understand one another. Understanding is the key to wisdom. We can’t possibly understand one another if we can’t really hear one another. We want to connect but we can’t begin the process of change until we understand and see ourselves from our partner’s perspective. This process is difficult – we must step out of “self” and step into “other” to see “you”.

Sue Johnson’s therapeutic approach to couple’s counseling is called Emotionally Focused Therapy (EFT) and it is rocking this nation. Research shows that EFT counseling has satisfaction ratings as high as 70% even 2 years after therapy ends. Couples report their relationships continue to improve with time as they continue to implement the skills they learned in therapy. Dr John Gottman, a leader in couple’s counseling, admits that Dr Johnson’s approach is “exactly what we needed in marital therapy” stating that his model of couple’s therapy has all the laboratory data to back “what makes marriage work and what doesn’t” but states that Dr Johnson’s approach takes the research to a deeper level. Dr Gottman states that Johnson’s approach gives failed marriages “a new chance for connection, an emotional connection”. This new level of connection gives couples a new roadmap to follow to resolve their differences in ways that lead to deeper more meaningful connections thus more satisfying relationships.

Categories : Announcements, Anxiety, Depression

Seasonal Affective Disorder (SAD)

By turnthepage
Monday, February 20th, 2017

What is seasonal affective disorder (SAD)? It is often referred to as the winter blues. It is a type of depression that usually occurs during the fall and winter months as the hours of daylight grow shorter. However, it may occur in the summer months as well. The symptoms are those of depressive episodes, but there is no specific test for the illness.

Recovery is good for those who get treatment. There are lifestyle changes that can help you decrease your symptoms. These can include increasing the amount of time spent outdoors, getting more physical exercise, and maintaining healthy eating habits. Light therapy, talk therapy, and medication are often used treatments for seasonal affective disorder. If not treated, complications can set in. Like in other kinds of depression, there is an increased risk of suicide.

If you can’t get outside, use a light therapy lamp. If life style changes aren’t helping enough, behavioral therapy or an anti-depressant might be what you need. Talk to your therapist or healthcare provider to find the best solution for you to get relief.

by Kathy Frick

Feel Better, Live Better

Categories : Depression, Mental Health, Seasonal Depression

Choosing the Right Therapist

By turnthepage
Friday, December 23rd, 2016

Counseling or psychotherapy for anxiety, depression, substance abuse, or relationships can be a very life changing, if not life saving, process. It is so important to find the best match for your needs. For many, this is a new experience or at least new in this current situation or location.

Making an inquiry for services and reaching out for help requires enormous trust. It involves uncertainty. Although finding a great match for your needs can be overwhelming, you can minimize the uncertainty. It is important to ask questions and express your hopes and expectations beginning with the first contact and throughout the process. Your questions may include queries about the counselor’s experience, specialties, flexibility, and availability of appointment times. We encourage you to ask how privacy and confidentiality are protected.

The following is a checklist of considerations that could help you determine whether a clinic and therapist/counselor is a right fit for you. An excellent clinic such as Pinnacle Counseling is able to have high ratings in most, if not all, categories.

Using the Scale 1-5  (with 1-Poor, 3-Average and  5-Excellent) rate the clinics and counselor/therapist you visit:

1. The convenience of the location of the office.

2. The availability of appointment times.

3. The comfort/atmosphere of the office or facility.

4. The competence and knowledge of the therapist.

5. The quality of care and services.

6. The thoroughness of the initial evaluation and treatment.

7. The amount of help you received.

8. Your degree of improvement from the time of the initial visit.

9. The degree to which you were helped to deal more effectively with you problems.

10. The improvement in how you feel compared to the initial visit.

11. Your overall satisfaction with the treatment.

12. The value of the treatment, considering the cost.

13 The response time from your first contact to the initial appointment.

14. The adequacy of explanation of procedures, fees, treatment, etc.

15. The friendliness/courtesy of your therapist.

16. The attention and respect to privacy you received.

17. The personal interest in you and your problems.

18. The attention given to what you had to say.

19. Your comfort in referring a friend or relative.

20. Your comfort in returning if you needed help again.

Sharon Nelson, LCSW

Mental Health and Relationship Counselor- Feel Better, Live Better

Categories : Anxiety, Depression, family counseling, Mental Health, Therapy

Can Stress Be Fatal?

By turnthepage
Thursday, October 6th, 2016

 

Audrey A. Adams LCSW

We’ve all heard the saying, “stress can kill you.” Is that true? Well, as a matter of fact, YES it is! The human body is designed to experience stress and react to it. Stress can be positive, keeping you alert and ready to avoid danger. Stress becomes negative when a person faces continuous challenges without relief or relaxation between challenges. As a result, the person becomes overworked, and stress-related tension builds. A Health and Safety Executive states around 9.9 million working days are lost each year to stress, depression, or anxiety. But recognizing stress symptoms may be harder than you think. Most of us are so used to being stressed; we often don’t know we are stressed until we are at the breaking point.

Common symptoms of stress are headache, muscle tension, chest pain, fatigue, stomach upset, excessive worry, and sleep problems. Stress symptoms can affect your body, your thoughts and feelings, and your behavior. Being able to recognize common stress symptoms can give you a jump on managing them. Stress that’s left unchecked can contribute to many health problems, such as high blood pressure, heart disease, obesity and diabetes. Besides these very serious health problems, stress that’s left unchecked can manifest itself in anger, resentment, depression, and anxiety. Stress can interfere with your judgment and cause you to make bad decisions, make you see difficult situations as threatening reducing your enjoyment and making you feel bad, making you feel rejected, unable to laugh, afraid of free time, unable to work, and not willing to process your problems with others. A lot of people turn to drugs and alcohol for immediate relief, but drugs and alcohol quickly turn into more stressors, problems, addictions, and health problems of their own.

In the world we live in today, we not only are concerned with our own personal issues, family problems, employment situations, finances, etc. But, we are bombarded with daily news about extremely scary and violent behavior from thousands of miles away to right in our own backyards. One thing that is in our control is making sure we make time for self-care. Your first thought to hearing that was probably, “I don’t have time,” or “I wish!” But think of this, if you don’t find time to do things for yourself, then who will? No one. As adults it is our job to take care of ourselves the best we can or we may not be around as long as we had hoped.

While most of us would likely prefer to take a cruise, rent a cabin in the woods, or go the beach, it is important to remember when it comes to stress, a little bit really does go a long way. The 10 minutes it takes to drive through Starbucks to buy your $6.00 morning coffee, the 30 minutes spent wandering around the grocery store because you’re not sure what you want, or the extra 15 minutes on the phone talking to someone you don’t even really want to speak with can produce stress. Those precious few minutes add up. Taking small chunks of time for yourself can make a profound difference. You deserve to be as stress free as possible. You have to pick your battles. Is what you are stressing about today going to matter this time next year? Is what you are stressing about today something you can control? Putting yourself first is not selfish. Take a walk, talk to someone you trust, take a bubble bath, go fishing, read a book, get a massage, color, dance, watch a comedy that made you laugh 20 years ago, have a picnic by the creek, fly a kite, leave your phone in the other room, look at old pictures, go barefoot in the back yard, try wood carving… The point is just do something…..but do it for YOU!

 

Categories : Anxiety, Change, Depression, Emotions, Mental Health, Mindfulness, Seasonal Depression

Why does the Mind/Body connection really matter?

By turnthepage
Tuesday, February 16th, 2016

By Terry Richardson, MSW LCSW

Mental Health and Relationship Counselor

PinnacleCounselingNWA.com

Feel Better Live Better- Why does the Mind/Body connection really matter?

 

Worried about being worried sick? Is laughter really the best medicine? Your body may know you’re depressed before you do and doing its best to get your attention. There is growing evidence, supported by research, indicating your mental state really influences your body’s ability to protect and heal itself! In fact, your state of mind could be the best tool you have when defending yourself against illness and maximizing treatment of cancer, heart disease, digestive disorders, diabetes and aging. All of your natural defenses are compromised in response to stress (primarily mental).

Most people have at least heard the term “psychosomatic” which quite literally means “mind/body”. Unfortunately, this term was and is commonly misused when someone is thought to have imagined an illness and can then produce symptoms. In confusion, we generally label and dismiss what could be more accurately described as “hypochondria” and have overlooked the power of the psychosomatic process itself. As Woody Allen said “I’m not a hypochondriac, I’m an alarmist”. Ironically, even this rather negative misunderstanding of psychosomatic also confirms the acceptance of the ability of one’s mind to influence a physical condition. Now, scientific research is validating that possibility: we could use the power of the mind (i.e., thinking) to create optimal conditions for becoming and remaining well.

What makes the mind/body perspective worth reconsidering at this juncture? It is the transition which has been occurring, from the realm of “fuzzy logic”, “magical beliefs” and “spiritual eccentricity”, to the realm of solid measurable data. Consider the placebo and nocebo effect. What are the “placebo effect” and the “nocebo effect”? In the simplest terms, it’s the “sugar pill” effect. It’s the uncanny result that is obtained from a substance, or sometimes a behavior, when none of the “treatment” properties are present to create the desired change, and yet, benefit is derived. The nocebo effect accounts for adopting the “belief” that a substance (or change) won’t work, and it doesn’t! The placebo/nocebo effects are so powerful in fact, that all research conducted must allow for the possibility of these effects in their research data. If science is nothing else, it is the domain of measurability, and its primary mantra is “if it cannot be measured, we cannot know it exists”, therefore, thoughts, emotions, feelings, mind and spirit had been relegated into the arena of unscientific observations. Today however, we live in a world of electron microscopes, functional magnetic resonance imaging, and the previously immeasurable can now be measured, observed and replicated.

Mind/Body interaction had been observed and documented by Hans Selye in his work on stress as early as 1946 and the “General Adaptation Syndrome” became popularly known as the Fight-Flight- Freeze response. Of special note regarding mind/body relevance, the stress experience creating the cascade of measurable physiological responses could be triggered consistently, regardless of the threat being real, imagined or perceived (through a mental interpretation) of danger. The body reacts to stimulus by activating the hypothalamic pituitary adrenal (HPA) axis. Researchers believe that prolonged exposure to stress (real or imagined) results in suppression of the immune system, wear and tear of several body systems, placing the individual at higher risk of dis-ease. This was the advent of the earliest biofeedback strategies.

Pioneers in the field of mind/body research have expanded on Selye’s work. Researchers and practitioners have emerged from a broad array of disciplines, including cellular biology, neuroimmunology, psychotherapy and spirituality, representing the specific focus of their disciplines, be it mind or body. The unifying premise of these disciplines is an acknowledgement of the fallacy or artificial separation of mind/body interaction.

These individuals have united under a variety of identifying umbrella labels usually incorporating the terms “Holistic or Wholistic”, “Mind/Body” or “Complementary Alternative” Medicine.

So, with an acceptance of the inter-relatedness of the mind/body concept and the availability of sophisticated equipment, it has become possible to identify and measure methods to enhance mind/body interaction. The implications for psychotherapy are obvious and substantiate the value of “talk therapy” as a viable treatment alternative for mental and physical health. The mind/body perspective includes approaches of prevention that are proactive, health maintaining, healing, and driven by the individual. Today, rather than viewing the dis-ease “treatment” as a response, directed toward a passive recipient, we can engage the whole person on a mind/body journey toward wellness. Be well!

Categories : Anxiety, Change, Depression, Emotions, Meditation, Mental Health, Mindfulness, Therapy

When the Holidays Aren’t Fun: Getting Through the Holidays with Depression

By turnthepage
Friday, December 4th, 2015

In theory, the holiday season is supposed to be a time of joy, merriment, and togetherness. In reality, as many of us are all too well aware, it can be a time of intense stress. In fact, many global medical institutions issue special guidelines on remaining calm in the midst of logistical nightmares, shopping frustrations, and family meltdowns [1]. Certain jobs – retail, for example-  also become exponentially more stressful during the holiday season [2]. However, some of us suffer from more than passing stresses and frustrations during the holidays. This season can be an especially tough time for those suffering from depression and other mental illnesses; those who are challenged with depression or anxiety disorders may well find themselves overwhelmed as December draws on. This is the shadowy side of the bright, festive delights of Christmas. If you or a loved one struggle with depression or other such problems around Christmas time, here are a few suggestions which may help you to stay strong.

Understand the Problem

There are many reasons why depression and depressive disorders spike at Christmas. Christmas is an emotionally loaded holiday, and the emphasis that we put upon fellowship and togetherness at this time tends to highlight by contrast the situation (real or perceived) of someone who feels unwanted, unloved, alone, or otherwise socially isolated. For those who are surrounded by others, the enforced domesticity (and liberal topping up of glasses) at Christmas can draw out family tensions. Financial stresses put an additional strain on fraying nerves. And then there’s the fact that, for many of us, the holidays happen during a dark and cold season. A lack of sunlight can bring on a naturally-induced depressive state known as Seasonal Affective Disorder [3] which, when combined with the other pressures of the holidays, can make for a profoundly miserable mindset.

If you find yourself getting sad and/or stressed over the Christmas season, take a moment to try and pinpoint the source of the problem. Naming an emotion can, surprisingly, make it easier to control and even to overcome [4]. If you can’t think of a reason why you’re miserable, don’t worry. That simply means that you’ll need to find another way of managing your troubles. It may be that you’re suffering from a biochemical imbalance and could benefit from professional help. With professional help, you should begin to recover your sense of well-being.

Avoid Unnecessary Stress

Avoiding stress is easier said than done. During the holidays, many of us go way out of our way to try and ensure that everything goes smoothly. Many of us may feel that we have to go to these lengths, no matter how stressful it becomes, because the holidays simply would not work in their accustomed manner if we did not. However, it’s well worth taking a deep breath and stepping back from tasks and traditions that bring more stress than joy. Stress-related illnesses spike during Christmas [5], and it’s a peak time for those with anxiety disorders to experience a flare-up of their symptoms [6]. If you’re finding that certain aspects of the holidays are making you unreasonably stressed or unhappy, don’t be afraid to take a step back. Talk to your loved ones about this issue and the way it is making you feel. Hopefully, they’ll be supportive, and help take some of your burden off your shoulders, or assure you that they’d rather you were happy during the holidays than struggling with an overwhelming burden of stress.

Know that You’re Not Alone

It’s quite common for people who are depressed during the holidays to feel tremendously isolated in comparison to the joy and sense of togetherness that is happening all around them. For these people, it may help to know that they are in no way abnormal. A large proportion of us find the holidays tough [7], so you are certainly not out of sync with the world in this instance! Try voicing your frustrations and sadness with others. You may well find that your loved ones have a good deal of sympathy with your position and will share issues of their own in return. This may help you to keep connected with the human reality out there and not sink beneath the weight of the pressure.

Connect with Others

If you feel that you need help in order to defeat the seasonal blues, give us a call and we will discuss options for counseling. You can contact Pinnacle Counseling at (479) 282-2443. If you are spending Christmas at home alone, that is absolutely fine. You should not feel obliged to spend it with anyone else, and you should neither be judged by others nor judge yourself if you are by yourself during the festive season. However, if you truly want to spend time with others but feel you cannot, do your best to rectify the situation. This may involve asking friends or family if they have space at their table. It may involve heading to one of many projects which open their doors to lonely people at Christmas. It may be as simple as heading to social media and sharing some Christmas cheer online. You could even just write down your seasonal thoughts – writing can often have the same kind of effect as human communication can on a brain, and it is an incredibly cathartic activity. Whatever you do, don’t let loneliness and depression defeat you, and remember that we are here to help.

 

[1] NHS, “Keep calm at Christmas”

[2] Aaron Guerrero, “The Holiday Hustle: How Stressed-Out Retail Workers Find Balance”, U.S. News, Dec 2012

[3] Royal College of Psychiatrists, “Seasonal Affective Disorder (SAD)”

[4] Tony Schwartz, “The Importance of Naming Your Emotions”, The New York Times, Apr 2015

[5] Robert A Kloner, “The “Merry Christmas Coronary” and “Happy New Year Heart Attack” Phenomenon”, American Heart Association, Journal of Circulation, 2004

[6] PsychGuides, “Anxiety Disorder Symptoms, Causes and Effects”

[7] Lamiat Sabin, “Nearly one in two men feel depressed over Christmas, survey reveals”, The Independent, Dec 2014

Categories : Depression, Seasonal Depression
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Depression is the flaw in love

By Pinnacle Counseling
Thursday, January 1st, 2015

“Depression is the flaw in love. To be creatures who love, we must be creatures who can despair at what we lose, and depression is the mechanism of that despair. When it comes, it degrades one’s self and ultimately eclipses the capacity to give or receive affection. It is the aloneness within us made manifest, and it destroys not only connection to others but also the ability to be peacefully alone with oneself.

Love, though it is no prophylactic against depression, is what cushions the mind and protects it from itself. Medications and psychotherapy can renew that protection, making it easier to love and be loved, and that is why they work. In good spirits, some love themselves and some love others and some love work and some love God: any of these passions can furnish that vital sense of purpose that is the opposite of depression.” Andrew Solomon.

Categories : Depression
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