As the year begins, you may be considering a New Year’s resolution. Maybe you made a resolution last year and stuck with it, or maybe you had totally forgotten about it by February. Maybe you don’t believe in making New Year’s resolutions.

Regardless, it may help if you have a better idea of what exactly a New Year’s resolution is and what you’d like it be, too. A New Year’s resolution is a promise that you make to yourself or others to carry out an idea or action.

Health and fitness resolutions are some of the hardest to keep. However, these resolutions can be crucial to improving both your physical and mental health. Don’t make the mistake that many often do — make big, unattainable goals and end up disappointed. Start out with small and doable fitness goal, then build from there.

1. Go for a walk after dinner. Tip: If you don’t have a dog who’s expecting a walk, bring a family member with you or just some headphones to pass the time. You can start with short distances at first.

2. Get familiar with a new machine. Tip: Ease into a new machine at the gym. Be sure to start slow and don’t overexert yourself.

3. Move every day. Tip: Some days you may move less than others, and that’s OK. Listen to your body, but try to loosen up to prevent stiffness and injury.

4. Address problem areas before they get worse. Tip: Buy yourself a small ice pack that you can put on areas you’ve previously injured or that frequently get sore. Use it nightly or in the morning after you stretch.

5. Drink an extra glass of water each day. Tip: Pick a time of day that makes sense for you, such as first thing in the morning. Consider swapping out a sugary or caffeinated beverage for water.

6. Learn how to prepare a vegetable dish you love. Tip: Choose an easy recipe if you’re new to cooking. It doesn’t have to require the oven, either. You can easily create unique salsas or salads.

2021 has been a challenging year for all of us, but we can’t let that stop you from living our best life!

~ Jade Asuncion

You already know that exercise is good for your body. But did you know it can also boost your mood, improve your sleep, and help you deal with depression, anxiety, stress, and more?

Exercise can improve brain function and protect memory and thinking skills. To begin with, it increases your heart rate, which promotes the flow of blood and oxygen to your brain. It can also stimulate the production of hormones that enhance the growth of brain cells.

Exercise is not just about aerobic capacity and muscle size. Sure, exercise can improve your physical health and your physique, trim your waistline, improve your sex life, and even add years to your life. But that’s not what motivates most people to stay active.

People who exercise regularly tend to do so because it gives them an enormous sense of well-being. They feel more energetic throughout the day, sleep better at night, have sharper memories, and feel more relaxed and positive about themselves and their lives. And it’s also a powerful medicine for many common mental health challenges.

Regular exercise can have a profoundly positive impact on depression, anxiety, and ADHD. It also relieves stress, improves memory, helps you sleep better, and boosts your overall mood. And you don’t have to be a fitness fanatic to reap the benefits. Research indicates that modest amounts of exercise can make a real difference. No matter your age or fitness level, you can learn to use exercise as a powerful tool to deal with mental health problems, improve your energy and outlook, and get more out of life.

What are some ways to started with exercise?

Many of us find it hard enough to motivate ourselves to exercise at the best of times. But when you feel depressed, anxious, stressed or have another mental health problem, it can seem doubly difficult. You know exercise will make you feel better, but depression has robbed you of the energy and motivation you need to work out, or your social anxiety means you can’t bear the thought of being seen at an exercise class or running through the park.

1. Start small. When you’re under the cloud of anxiety or depression and haven’t exercised for a long time, setting extravagant goals like completing a marathon or working out for an hour every morning will only leave you more despondent if you fall short. Better to set achievable goals and build up from there.

2. Schedule workouts when your energy is highest. Perhaps you have most energy first thing in the morning before work or school or at lunchtime before the mid-afternoon lull hits? Or maybe you do better exercise for longer at the weekends. If depression or anxiety, has you feeling tired and unmotivated all day long, try dancing to some music or simply going for a walk. Even a short, 15-minute walk can help clear your mind, improve your mood, and boost your energy level. As you move and start to feel a little better, you’ll often boost your energy enough to exercise more vigorously—by walking further, breaking into a run, or adding a bike ride, for example.

3. Focus on activities you enjoy. Any activity that gets you moving counts. That could include throwing a Frisbee with a dog or friend, walking laps of a mall window shopping, or cycling to the grocery store. If you’ve never exercised before or don’t know what you might enjoy, try a few different things. Activities such as gardening or tackling a home improvement project can be great ways to start moving more when you have a mood disorder—as well as helping you become more active, they can also leave you with a sense of purpose and accomplishment.

4. Be comfortable. Wear clothing that’s comfortable and choose a setting that you find calming or energizing. That may be a quiet corner of your home, a scenic path, or your favorite city park.

5. Make exercise a social activity. Exercising with a friend or loved one, or even your kids, will not only make exercising more fun and enjoyable, it can also help motivate you to stick to a workout routine. You’ll also feel better than if you were exercising alone. In fact, when you’re suffering from a mood disorder such as depression, the companionship can be just as important as the exercise.

You don’t have to spend hours in a gym or force yourself into long, monotonous workouts to experience the many benefits of exercise. These tips can help you find activities you enjoy and start to feel better, look better, and get more out of life.

~ Jade Asuncion

Suicide is a topic filled with unresolved issues, unanswered questions, voided homes and hearts, and an overwhelming sense of guilt from our actions or lack thereof.

Personally, I have dealt with my fair share losing people in my life due to suicide, however it’s the aftershocks that are usually not dealt with and are often swept under the rug. Let’s note the word “swept”. It’s important to notice the privilege many of us have to set our emotions aside with ease, and we should recognize this when supporting people who no longer can or are on the brink of exhaustion.

Suicide is no longer the taboo topic it once was several years ago as prevention methods, awareness and de-stigmatization is spread rampantly across the globe in efforts to protect and lend a listening ear to those suffering in silence. Yet, it's still a silent killer and leading cause of death in youth and the top tenth cause of death across all ages in the United States.

The real question that should be asked is how do we aid in the prevention of suicide? What are the signs? How do I empathize and effectively prevent someone who is contemplating a suicide attempt? The answers are never simple, but with proper attention and care is the difference between life and death.

Warning Signs
There are no clear cut signs to know if someone is considering suicide, which allows for this fly under the radar for many individuals. In case of the lack of clear sign, surviving loved ones often mull over what they might have missed. Either way, a combination of factors may be instrumental to the ultimate decision. Some of the most common risk factor and warning signs include:

• Mental Illness

• Substance Use

• Chronic Pain/Illness

• Social Isolation

• History of trauma or abuse

• Recklessness

• Displaying extreme mood swings

Preventative Measures
By first realizing the typical signs of someone who is considering suicide, its best to take immediate action by asking directly,

“Are you thinking of killing yourself?”

Asking this heavy loaded question causes a bit of discomfort because it's something we’d usually never talk about with someone we’d care about. However, beating around the bush in a crisis is not conducive for life-saving. Unhelpful styles of this question can vary from, “You’re not thinking of killing yourself, right?” or “Don’t kill yourself, just shake it off’. These types of approaches aren’t accommodating, and often allude to the entire situation being an inconvenience for the querent, making them less likely to seek help and sink deeper into isolation.

Other protective measures that prove to be very helpful for those in crisis include contacting providers, strong connections with family, community and social institutions and remarkable conflict resolution skills. Among many other protective measures, these core actions increase the likelihood of survival immensely. Through helping others connect with various resources, staying connected to ensure their health is improving and keeping them safe through removal of lethal objects, we all are able to save lives and prevent our loved ones from attempting suicide.

Without reference to the limitless trials and tribulations we all face on a regular basis, suicide should never be the answer. If you believe that you or a loved one is experiencing or contemplating a suicide attempt, help is available. By being alert and compassionate, we can all lessen the threat of this major public health crisis.

Resources:

• Suicide Prevention Lifeline Network

• 1-800-273-TALK (8255) (Veterans, press 1)

• Crisis Text Line - Text TALK to 741-741 to text with a trained crisis counselor from the Crisis Text Line for free 24/7 help.

• The Trevor Project (1-866) 488-738

~ Eryka Warren

What have you already brought into your life – by your direct choosing of it, as the result of doing what you have always done, of not choosing something different? What have you manifested that you don’t want?

In the beautiful nature of your life, you are a co-creator with the universe. If you believe that you are a part of the greater whole, that you are not separate from source energy, then what you are able to manifest is the result of your choosing – of using your free will to decide what will be. It is this simple – we only need to decide everything that we want.

As you practice being far more attentive and observant of your thoughts, you will see how you are always manifesting. Your thoughts determine how you feel and your mood state influences the kinds of thoughts that you think. You are always bringing into your life what you desire most as well as what you do not want – all of which is determined by your focus and the energy directed towards something.

Manifesting is seeing (and feeling) the future of what you want now in this moment; and then taking the steps to make this your reality in the physical world.

“I AM” is perhaps the most powerful two words that you could ever use to manifest. Pretend that what you want is already what you have and what you are. What you may have enjoyed in childhood as daydreaming and imagination, continue to be a powerful secret in bringing all that you want into your life – now.

“Daydreaming, imagining, pretending and ‘make believe’ are all ways of describing how to manifest.”

One of the secrets to manifesting is to focus on the outcome that you desire most – regardless of the fact that it may not be your current reality. Remember that manifesting is co-creating; it is bringing to you something that you do not yet see. If you become distracted by and focused on what currently is when and what is not what you desire, then this can be discouraging. Instead, continue to manifest what you want – as you move in the direction of this.

“Of course, it goes without saying that you must also always be grateful, thankful – for what you currently have – and having of what is still on its way to you.”

Give yourself some alone time to practice manifesting using your imagination and intentional focus.

As you go about your day, take a few moments at a time to stop whatever you are doing and see and feel this desire wholly. Use the new language of ‘I AM’ to instill this as your new reality. Let yourself feel the feelings that arise and revel in these feelings for a time. This is how you manifest most effectively.

Let these three guiding secrets help further with manifesting all that you want in your life.

1. Use your free will to choose.

2. Be unwavering in your certainty of what you want and hold belief of this.

3. Direct the energy that wields all things by holding your focus unto what you desire most as you act as though this is already here – now.

We are all manifesting in each moment. You manifest when you bring what is wanted (desired) into the material world. You are able to manifest some desires instantly. Each time that you are thirsty – you likely reach for a glass of water. This is manifesting.

Remember, it is your job is to be ready, to hold the course, to not give up, to be clear as to what you want, and also flexible in how it shows up. Be bold in the asking and ‘seeking’ of your desires – without settling for anything less. See if you can practice the laser focus that will direct what you want into your life. You’ve already been doing this. Now as you co-create more, do so with deliberate choice. Let your manifesting be how you live your dream life.

~ Jade Asuncion

What happens when you’re surrounded by the people who are unable to understand and empathize others, and who only focus on themselves? Narcissism is a self-centered personality style characterized as having an excessive interest in one's physical appearance and an excessive pre-occupation with one's own needs, often at the expense of others. They might think they’re entitled to go where they want, snoop through your personal things, or tell you how you should feel. Maybe they give you unsolicited advice and take credit for things you’ve done.

A narcissistic personality disorder causes problems in many areas of life, such as relationships, work, school or financial affairs. People with narcissistic personality disorder may be generally unhappy and disappointed when they're not given the special favors or admiration, they believe they deserve.

Is it possible to live happily with a narcissist? Can narcissists be good family member? How do you cope when you’re seeing them over the holidays?

Combining a narcissist with the already heightened drama and expectations of the holiday season, can feel like a recipe for disaster. The narcissist in your family tree might be a parent, an adult child, even an in-law. But whoever it is, getting together with them in celebration can mean putting up with their criticism, self-aggrandizement, and demand for attention.

If someone in your family possess this behavior, you're probably not super excited to be spending time with them over the holidays. Here are the tactics that can make get-togethers easier:

• Expect no sympathy or emotional support. If you open up about events like a job loss or health problems— you expect family members to express sympathy and support. A narcissist isn't capable of giving that to you. This can catch you off guard and leave you feeling hurt and discouraged. Remember that the narcissist does not see the world as you do. Look for comfort and support from others instead.

• Don't get defensive. When a narcissist monopolizes holiday dinner conversation or shows no interest in the other people, you may feel defensive. Their behavior is a way to compensate for how they really feel. Understanding this can help you feel empathy for them and not get so angry when they behave as they will.

• Set firm boundaries. Narcissists often feel they are being mistreated or that others are the source of problems and not them, and tend to adopt a manipulative, persuasive, and dominant attitude to get their way with family members or friends. If you can't get out of the holiday event, limit your time there. You have the choice to limit your presence and interaction with such individuals for your own sanity, whether they like it or not.

• Look after your mental health. It's holiday time, and just because there's a narcissist in the house doesn't mean you can't enjoy all the good things the season brings. It's important to take care of your own mental health, as people who are abused by narcissists often end up blaming themselves for the dysfunctional relationship and may develop symptoms of anxiety or depression. Be good to yourself, and before you know it, the gathering will be over, and you can plan not to have to see them again next year.

Knowledge is power. Becoming aware of the shortcomings of narcissistic people can leave you with a sense of freedom and power. Addressing your issues in therapy may allow you to free yourself from negative core beliefs that you may have developed as a result of the parenting that constantly made you feel inferior or inadequate and develop the sense of value and respect that we all deserve.

~ Jade Asuncion

Achieving a work-life balance is something we all dream of. It seems impossible as if it’s nearly out of reach, but it is a goal that’s possible to accomplish. What does this phrase, “work-life balance” really mean? In short, it is just making sure you are dividing your time in a way where you spend a healthy amount of time being concerned with work-related things and the rest of the time, doing things that you enjoy. If you wanted to take that kick boxing class at your local gym or teach yourself a new artistic medium, but assumed you wouldn’t have time to because of your work schedule, this blog may help you create and maintain a beneficial work-life balance.

Remember when you were younger and you enjoyed what felt like an eternity off from school in order to celebrate the holidays? Well, those days are long gone. Now, as a working professional, you need to balance all of your gift shopping, baking, wrapping, and family time with your normal work schedule. And, finding time for it all can definitely be a challenge.

The most wonderful time of the year is also the most stressful for lots of people struggling to fit in increased end-of-the-year workloads, holiday parties, shopping, guest hosting, travel, and seeing friends and relatives who you’d otherwise avoid. Luckily, the same coping mechanisms that can help relieve stress and find better balance during the year also work for the holidays.

If you want to achieve successful work-life balance especially around the holidays, then you need to make an effort to be intentional with your time. You don’t take personal phone calls or do online holiday shopping while you’re at work. So, apply this same rule to your personal life.

Here are four tips to finding work-life balance during the holidays.

• Plan Ahead. Having these future tasks and assignments physically written down will keep you focused on your long-term goals—and not just the things that need to get done tomorrow. Plus, getting these things started early will free up at least a little bit of your time when the holidays are here.

• Schedule Everything. Your planner will help to hold you accountable for not only your professional duties, but your personal relaxation time as well. The key is just to stick to it.

• Explore a Flexible Schedule. Sometimes there just aren’t enough hours in a day and when you’re trying to make it to your child’s holiday concert in the middle of the workday, sticking to your standard work schedule can be difficult. So, if you think it would be helpful to you, consider talking to your boss about a flexible schedule or remote working opportunities around the holidays.

• Say No. Speaking of saying “no”, it’s an important thing for you to do every now and then. Oftentimes we end up working too much, simply because we have too much to do. While it feels great to be that go-to person that people can count on in a pinch, it just might not be realistic with your schedule.

• Be Intentional. When the day is done, leave your work in the office. Actually, having adequate time to enjoy the holidays with your family is sure to help you feel more balanced.

• Spread Holiday Cheer. Let’s face it, there’s no way around it, you still need to work during the holidays. So, although heading into work when you feel like you should be throwing snowballs or drinking hot cocoa can be a little demoralizing, there’s no rule stating that you can’t incorporate some holiday cheer into your normal work day. Put in some earbuds and listen to festive music while you’re working. Enjoy an afternoon mug of hot chocolate or head out on your lunch hour for a quick walk through the snow.

People report feeling less stressed about the holidays when they stop expecting so much from themselves, because nobody puts so much expectation on us as we do to ourselves. If we stop focusing on what we feel like we’re obligated to do, and start focusing on what we want and need to do, the load gets lighter and the holidays get a lot merrier.

Maintaining an adequate balance between your personal and professional lives is always a challenge. But it can become extra difficult during the holiday season, when you feel an increased desire for more personal and family time. Try out these tips to stick to all of your work deadlines, while still being able to enjoy the holidays!

~ Divine Ikpe

Change is an important part of living with heart disease or trying to prevent it. A jump in blood pressure or cholesterol earns you a lecture on healthy lifestyle changes. Heart attack and stroke survivors are often told to alter a lifetime of habits.

Some people manage to overhaul their exercise pattern, diet, and unhealthy habits with ease. The rest of us try to make changes, but don't always succeed. Instead of undertaking a huge makeover, you might be able to improve your heart's health with a series of small changes. Once you get going, you may find that change isn't so hard. This approach may take longer, but it could also motivate you to make some big changes.

Here are 10 small steps to improve heart your health.

1. Take a 10-minute walk. If you don't exercise at all, a brief walk is a great way to start. If you do, it's a good way to add more exercise to your day.

2. Give yourself a lift. Lifting a hardcover book or a two-pound weight a few times a day can help tone your arm muscles. When that becomes a breeze, move on to heavier items or join a gym.

3. Eat one extra fruit or vegetable a day. Fruits and vegetables are inexpensive, taste good, and are good for everything from your brain to your bowels.

4. Make breakfast count. Start the day with some fruit and a serving of whole grains, like oatmeal, bran flakes, or whole-wheat toast.

5. Stop drinking your calories. Cutting out just one sugar-sweetened soda or calorie-laden latte can easily save you 100 or more calories a day. Over a year, that can translate into a 10-pound weight loss.

6. Have a handful of nuts. Walnuts, almonds, peanuts, and other nuts are good for your heart. Try grabbing some instead of chips or cookies when you need a snack, adding them to salads for a healthful and tasty crunch, or using them in place of meat in pasta and other dishes.

7. Sample the fruits of the sea. Eat fish or other types of seafood instead of red meat once a week. It's good for the heart, the brain, and the waistline.

8. Breathe deeply. Try breathing slowly and deeply for a few minutes a day. It can help you relax. Slow, deep breathing may also help lower blood pressure.

9. Wash your hands often. Scrubbing up with soap and water often during the day is a great way to protect your heart and health. The flu, pneumonia, and other infections can be very hard on the heart.

10. Count your blessings. Taking a moment each day to acknowledge the blessings in your life is one way to start tapping into other positive emotions. These have been linked with better health, longer life, and greater well-being, just as their opposites — chronic anger, worry, and hostility — contribute to high blood pressure and heart disease.

- Jade Asuncion

Achieving a work-life balance is something we all dream of. It seems impossible as if it’s nearly out of reach, but it is a goal that’s possible to accomplish. What does this phrase, “work-life balance” really mean? In short, it is just making sure you are dividing your time in a way where you spend a healthy amount of time being concerned with work-related things and the rest of the time, doing things that you enjoy. If you wanted to take that kick boxing class at your local gym or teach yourself a new artistic medium but assumed you wouldn’t have time to because of your work schedule, the tips below may help you create and maintain a beneficial balance.

There are different things you can take into account depending on the setting and in general that can help reduce stress and use your time productively as well. At work, some things that would help manage your stress would include: setting goals, managing your time efficiently, taking breaks, listening to music/podcasts, and trying to have thorough communication with your coworkers. At home some things you can do to take your mind out of work mode are: taking a break from technology, dividing household responsibilities, don’t commit to too many plans, destress with families and friends, do things you enjoy (working out, reading, etc.) and don’t be afraid to get therapy if you think it would benefit you.

Some more general tips to reduce stress are: stepping back and being introspective, figuring out what your current stressors are and and determining which ones are outside of your control, reprioritize things in your life and relax.

In conclusion, being a “workaholic” can have a detrimental effect on your overall health. From fatigue to social isolation, having a healthy work-life balance can prevent all of the above. Achieving it is not a singular destination, but rather, maintaining a work-life balance  is a recurring journey that varies with whatever pops up in your life. As long as you’re trying your best to separate your home life from your work life once you clock out, you’re already doing well.

~Divine Ikpe

Presentation Anxiety (also known as Speech Anxiety or Public Speaking anxiety) is a type of Social Anxiety Disorder in which someone may feel nervousness ranging from manageable to debilitating in regards to speaking or performing in front of a group of people according to  Arlin Cuncic’s article “How to Manage Public Speaking Anxiety.” It is one of the most common social anxiety disorders. You may experience a general anxious feeling or you could experience various physiological reactions such as sweaty palms, dry throat and difficulty breathing, to name a few.

Why does it happen?

Humans have an evolutionary response that we acquired to protect us from predators and in modern times, those fight or flight responses get activated in anxiety producing scenarios. When stressed or anxious the chemicals adrenaline and cortisol get released and lead to shaking, a pounding heart, dizziness and more in a public speaking setting.

So how do you manage performance anxiety? Some more extensive and long term things you could do to help manage are systematic desensitization and cognitive behavioral therapy.

Systematic Desensitization is a type of classical conditioning where you imagine yourself in various fear-inducing situations and use relaxation techniques to calm yourself down. Once you’re able to calm yourself down in those fictional scenarios, you can use those same techniques in real life anxiety-triggering situations. Some relaxation techniques include deep breathing, progressive muscle relaxation, and, as suggested by Nancy Duarte in her article “Overcome Presentation Anxiety Easily with These Steps,” visualization. In addition to therapy, if your anxiety is severe enough where it inhibits your ability to function, medication could help. Always talk to your therapist first before deciding to get medicated as it is generally the last resort.

Shorter term solutions to help with presentation anxiety in the meantime, suggested by The University of Iowa’s Counseling Services, include being extra prepared for the public speaking or performance on the day of your presentation. Choosing a topic that genuinely interests you will increase your chance of remembering the material you are presenting.

Try to choose a topic that genuinely interests you (if you can) because you’ll be more likely to remember the information. Which leads to the next tip, if you’re in a general public speaking scenario, don’t script your speech. Instead, you should just write down some key points that you want to cover if you need help jogging your memory. Reading straight from a script would not be enjoyable for you or the audience. Get adequate sleep the night before, know your audience, become familiar with the venue and request accommodations if you can. Don’t eat too close in time to your presentation, dress comfortably, go to the restroom before you go on stage and bring a glass of water with you. Use humor and slow down your speech if need be. The Last step to help you prepare for public speaking or a performance is practice. Practice makes a more prepared and better you!

~ Divine Ikpe

We all enjoy the sweet nature that often comes from being with our platonic relationships and significant others, as the connection shared between one another is unparalleled. However, relationships can turn sour without proper attention to red flags that may arise. This is particularly true in codependent relationships.

The American Psychological Association defines codependency as, "a dysfunctional relationship pattern in which an individual is psychologically dependent on (or controlled by) a person who has a pathological addiction (e.g., alcohol, gambling)" and

"The state of being mutually reliant, for example, a relationship between two individuals who are emotionally dependent on one another."

This state of being can be damaging to any relationship, creating an atmosphere of disrespect, dependence and obsession. These actions often lead to unhappiness and resentment. To prevent this, here are a few warning signs that you (or your partner) may be engaging in codependency:

Low Self-Esteem and Self Worth

Feelings of inadequacy, experiencing guilt or shame, and constant comparisons are common feelings codependents share. Honoring our needs and boundaries often prevents us from being placed in tricky situations, conflicts, or being willing to engage in self-destructive or people-pleasing behaviors. Detaching from the value of other's approval and toxic perception of oneself are great ways to combat this.

Blurred Lines

Weak or the lack of boundaries is a telltale sign of codependency within a relationship. Codependents often express their objection to tolerating addiction or domestic violence behaviors within their relationships, then acquiesce when such issues come about. Allowing your partner (or any other individual) to walk all over you and constantly bending your own rules isn't helpful to either person in a relationship, as boundaries are pertinent in any connection. Some ways "blurred lines" or compliance can manifest themselves are accepting sex as a substitute for love, being extremely loyal and remaining in a harmful situation for far too long and putting aside your interests to pursue what others want.

Excuses, Excuses, Excuses…

Suppose you often find yourself constantly rationalizing, taking on abusive behavior as your fault, or in denial of your partner's behaviors rather than helping them combat any concerns. In that case, you may be engaging in a codependent relationship.

Covering up this behavior is damaging and enabling such acts through can break down any relationship quicker than one can imagine. Denying toxic patterns and minimizing how you genuinely feel only continues this vicious cycle.

Codependent people often find difficulties in expressing their feelings and articulating their thoughts. Due to the overwhelming fear of being rejected, abandoned, or criticized, combined with an overwhelming need to control, codependents sacrifice the will to communicate or have undeveloped communication skills that can foster a healthy communication.

Everyone deserves love, that in its purest and healthiest form. If you happen to relate to any of these signs, help is available. It all starts with the will to repair and heal a once-wounded relationship.

~Eryka Warren

Practicing mindfulness may sound like something some of us have heard about as a tool used in therapy. There could have been times when you have tried to practice mindfulness, but possibly felt you were doing something wrong or your mental thoughts interrupting. What we can do in situations like this is break mindfulness down to make it understandable to the individual. When we think of the word mindfulness some may think of meditation or maybe some think of a definition like being conscious. I’m sure we have all heard people tell us at one point growing up, “Be mindful of others” and so what does that mean? Thinking about how others would feel, respecting others, and taking others into consideration.

Mindfulness is about allowing yourself to give you the consideration you deserve and stopping to listen to the emotions you are experiencing instead of ignoring them in that moment. You could be thinking that there’s no way you would ignore your feelings. However, many people push their feelings away just outside of their consciousness. Mindfulness centers around acceptance. Through the application of acceptance, we can find the courage to look into our feelings. We stop looking away from our emotions and confront them.

Mindfulness teaches non-judgmental observation of our thoughts and feelings in order to promote positive thinking and self-consideration. Sometimes when we get negative thoughts and feelings, we quickly jump our minds onto anything else. Some of us have even shaken our heads to make it easier for them to go away. Taking the time to think about why you may feel this way and validating those feelings can ease moments of stress that would otherwise be overwhelming.

According to Cathy Wong’s article “What is Mindfulness Meditation?” mindfulness can be practiced anywhere and doesn’t necessarily need large portions of your time. Take brief moments to check in with yourself and any sensations you may be experiencing. You can also take walks while paying attention to sights, smells, and sounds around you. It’s about being kind to yourself so don’t feel upset if you think you’re doing it wrong. If you’re mind begins to wander, accept that it did and return to whatever practice you were preforming.

~ Karla Morales

Let’s face it, we all struggle with negative self-talk. Some more than others, but we all hear that little voice in the back of our minds that either berates us, expresses deep disappointment or frustration with our actions, and flags down our every insecurity when we least expect it. We hold those so-called “truths” as fact and not for what they are: thoughts. Fleeting thoughts plague our minds now and again, but it’s essential to realize that the power remains within ourselves.

The key to combating this phenomenon is self-compassion and not giving said thoughts any more intensity or tenacity in our already stressful lives.

Upon the first actualization of what self-compassion is, we may ask ourselves, “Well, what is it?” or, “What does that even mean?” and this question is more common than I realized. Most have experienced compassion at least once in their lives, either from a parent, friend, teacher, or mentor. Those moments are a lot more precious than when we first acquaint ourselves with them. This saving grace is transformative, and practicing this method towards ourselves would amount to unprecedented changes within our lives.

Self-compassion factors in three components: self-kindness, mindfulness and common humanity -- all three of which we practice daily. The warm inner understanding, acceptance of imperfection, and balanced approach to our humanness that accompanies self-compassion is the focal point of it all. Taking a nurturing perspective, rather than critical, makes all the difference in our mental wellbeing and can improve our outlook on life and our actions.

It’s dually essential to understand what self-compassion is not, and how the initial realization is daunting and discouraging in this mindfulness journey. Dr. Kristen Neff describes this phenomenon as akin to ‘backdraft,’ “A similar process can occur when we open the door of our hearts – love goes in, and old pain comes out…. ‘When we give ourselves unconditional love, we discover the conditions under which we were unloved’ or ‘Love reveals everything unlike itself.” (Self Compassion, Neff).

While confidence and wishful thinking are ideal and the easy way out, it cheapens the true meaning of what self-compassion is. Holding ourselves accountable for our mistakes and flaws helps us elevate and rewire our thinking to bolster long-lasting pleasure in our lives.

~Eryka Warren

Depression affects cognitive, emotional, behavioral and physical functions. One of the most insidious aspects of depression is that it tricks you into thinking that nothing will help, or that the relief will be temporary thus keeping you in a cycle of maladaptive thinking, feeling, and doing (or non-doing). However, there are some simple steps you can take to cope with depression.

Take Care of Your Physical Health
Get active! It is important to get 30 minutes of physical activity daily. This can be anything from yoga, walking, jogging, walking stairs, a stroll around the block, gardening. If this is too daunting, start with 10-15 minutes a day and add 5 minutes to each day. Remember to nourish your body- make sure you eat well-balanced meals. Getting adequate sleep is important for our physical wellbeing, mental acuity, and concentration.

Take a Closer Look at Your Thoughts
Write down recurring thoughts…negative thoughts about oneself, one’s future, and the world are common; these thoughts are often distortions that feel real and often perpetuate unhelpful behaviors. By writing down these thoughts, one can begin to see the distortions a bit more clearly. Ask yourself “what is one thing that I can do right now that is good for me?”

Identify Unhelpful Behaviors and Replace them with Healthy, Helpful Behaviors
Build a sense of mastery-this involves setting realistic, achievable goals daily; rather than tackling big ticket items. Break larger items down into small manageable units. This sense of mastery will help to chip away at the unhelpful distortions.

Engage in Healthy Joyful Activities

Engaging in joyful activities from something as small as brewing a nice cup of tea, listening to a favorite song, or dancing in your own space can improve your mood in the moment and help you find gratitude in the simple things life has to offer you.

Practice Self-Compassion - Use Affirmations

Being harsh or overly critical is not helpful, give yourself some grace and kindness. Affirmations are positive reminders or statements that can be used to encourage and motivate yourself or others. They can be a powerful way to improve your overall mindset and research has shown that affirmations increase our feelings of confidence and self-worth.

Practice Gratitude

Research has found that gratitude, the act of affirming and appreciating the good in one’s life — can have many benefits. Result have revealed the many positive impacts that feeling grateful had on both depression and general mental health. When practiced over time, feeling thankful seemed to act as an overall mood booster.

Signs of Depression Include:

1. A loss of interest or withdrawal from activities that you once looked forward to — sports, hobbies, or going out with friends.

2. Depression is also linked with insomnia. The lack of quality, restful sleep can also lead to anxiety.

3. Difficulty caring for yourself, meeting basic needs or attend to daily responsibilities.

4. Persistent feeling of sadness or loss of interest that characterizes major depression can lead to a range of changes in behaviors.

5. Depression can also be associated with thoughts of suicide.

If you are experiencing severe depressive symptoms, it may be time to seek out professional help. Counseling can provide the skills and insights to overcome depression and get back to a life worth living.

At Joie de Vivre Counseling and Therapy we give you the tools to change negative and destructive patterns that prevent health and wellness. We provide a variety of treatment options with proven effectiveness in treating depression to heal the mind and body.

~By Jade Asuncion

College students all around America have become accustomed to online lectures for the past year and a half due to the pandemic. But as vaccine dispersal has become more widespread in this country, venues, restaurants and universities have all tried to return back to “normal” with not much hesitation. Some people have been excited to return to participating in packed indoor spaces while some are anxious about it. For people that already had anxiety prior to the pandemic, it has only added new triggers associated with the fear of getting COVID-19.

There are always a few online options for a few courses at a university, but the majority of them are generally being held in-person. So how can a person who is triggered by in-person school manage their anxiety during another surge in cases in the pandemic?

One thing to consider is your Locus of Control. Locus of Control refers to how in control you feel about various aspects in your life. Some people have a more internal locus of control (“everything is my fault”) while others have a more external locus of control (“It’s out of my hands’). In order to analyze your thoughts on your locus of control, utilize a “Circle of Control” worksheet like this worksheet or this worksheet.

Most worksheets have 3 circles: the smallest inner circle says, “most control,” the middle circle says, “some control” and the outer circle says, “least control.” The goal of the worksheet is to think about things that stress you out and rank them from most control to least control.

When I completed this worksheet I found that COVID-19 was in the “least control” ring but “whether or not I get COVID-19” was in the “some control” ring. It’s important to understand that there is not much you can do about COVID-19 other than taking measures to protect yourself and your loved ones.

Other tools to help manage both general and COVID-19 related anxiety include the “art of de-catastrophizing”. Catastrophizing is a type of cognitive distortion where the worst case scenario is thought to be true and or a problem is given more importance than it should.

De-catastrophizing is the act of analyzing those cognitive distortions and calming yourself by realizing that the problem is not as severe as you thought. That could be difficult to do in regards to COVID-19, but again if you are taking measures to protect yourself and others, the worst case scenario is unlikely to happen to you. Likewise, you can apply the same thoughts to what could happen versus what will happen.

Lastly, if you have found things in the past that helped you manage your anxiety, you can try to slowly incorporate them into your life again. For example, yoga, guided meditation, and journaling are helpful outlets for many people working to manage their anxiety.

In conclusion, go through the above tools and think about some tools from your past and figure out what works for you. Remember, COVID-19 is out of your hands so just do what you can to protect yourself and your loved one and others. Your best is good enough.

~Divine Ikpe

The portrayal of contemporary therapy practices often pushes many individuals away from pursuing, or even entertaining, the thought of therapy as a whole. This can be due to many factors, including poor experiences in the past, stigmas that frequently surround treatment, and fear! Despite the reason for feeling any apprehension in seeking out counseling, the bravery and acknowledgment of your needs is not only the first step but should be commended more often. For that reason, giving yourself grace through this new journey is essential.

Whether this is your first time seeking out therapy or you're just looking for a new counselor, this process can be fairly simple with the proper steps as follows:

1. Consultation and Payment. It’s key to have an idea of how you’re going to pay for a sessions prior to attending one. Individuals considering private pay are also entitled to several benefits that insurance does not offer, such as, reimbursement, flexibility of payments, as well nondisclosure of a diagnosis to an insurance provider.

   If you're planning to pay through insurance, it's crucial to be aware of what your insurance will and will not cover for you. Verify your out-of-pocket and co-pay amounts with your insurance company to make sure you are covered. Joie de Vivre Counseling and Therapy accepts Aetna, Anthem BCBS, UHC, Cigna, and UHC Student Resources. We also accept all PPO insurance plans as out-of-network providers. 

2. Explore your Resources. Therapy takes form in many mediums. It recognizes people from all occupations and backgrounds, so it's vital to research all of your options. For example, students are usually eligible for discounted therapy through their university. Many therapists are also willing to meet a client halfway through the offering of sliding scales fees, which is dependent on an individual’s monthly income. Joie de Vivre Counseling and Therapy offers a sliding scale to students.

3. Finding the Right Match. To make sure you're seeking out the proper care, be sure to research the right therapist that meets your exact needs. Some counselors may specialize in only a particular form of care or may only see a specific type of client based on their age, gender, relationship status, etc. Here are a few links that might help you on your search:

   • Psychology Today Psychology Today is a media organization with a focus on psychology and human behavior. The Psychology Today website features therapy and health professionals directories and hundreds of mental health blogs.

   • Therapy for Black Girls Therapy for Black Girls is an online space dedicated to encouraging the mental wellness of Black women and girls.

   • Therapy Den A progressive and all-inclusive therapist directory working with allies and partners to make meaningful change within the mental health industry and society as a whole.

   • Therapy Tribe The purpose is to help people find great mental health resources like therapists, support groups, wellness tools as well as an overall sense of community.

4. Transparency. Sometimes, we may find ourselves being unhappy with the provider we're with, and that's okay. As an individual, you're human, and at some point we are all going find ourselves in situations that may not be ideal. However, it is essential to be very honest with yourself and your therapist to transition over to someone who better suits your needs. At the end of the day, your mental health comes first, and finding the best care is the top priority.

5. Virtual Therapy. Do you have a busy schedule? Are you not comfortable seeing your therapist in person? That's alright! Virtual platforms and apps are dedicated solely to issues like these that arise. Despite your agenda for the day or what others may say about online therapy, it's just as valid and effective as in-person therapy. Here are a few places that might aid you in your search:

   • Joie de Vivre Counseling and Therapy offers flexible Telehealth appointments to aid in your mental health concerns and assist you on your journey towards a more fulfilling life. Whatever your goals might be, our therapists are here to be of support every step of the way.

   • Psychology Today is another resource to find the right fit for your mental health needs. Psychology Today provide a plethora of providers that willing to adhere to said guidelines and your schedule.

Whether you're coping with trauma, relationship troubles, grief, or just everyday struggles, wanting assistance and treatment for said concerns is more than valid and the best course of action. Joie de Vivre Counseling and Therapy is ready when you are. Determine how your goals align with your therapist's choice to decide the best course of action. Soon, you'll be well on your way towards better mental health.

~Eryka Warren

Achieving our goals for a lot of us is its own reward because we know of the amount of work we put into making it happen. In the process of completing a goal, many of us may feel the pressure of making sure it is done without making mistakes along the way. This could be magnified by criticisms beginning to feel like personal attacks and feelings of being overwhelmed. This can create setbacks that cause you to procrastinate more than you normally would. When putting our mind to a task, we have to keep focus and remember the positive aspects of our achievements because not accepting anything less than perfect could cause the situation to become stressful and lead you to believe it’s not worth the effort.

There are many ways to make sure you achieve your goals without adding that extra pressure to be perfect on yourself. According to an article by Elizabeth Scott in her book, “How to Overcome Perfectionism”, setting smaller goals for yourself in order to achieve your larger goal, creates more room for you to feel you are accomplishing what you have set out to do. Now not only do you have that rewarding feeling when you complete your short-term goals, but that fear of failing is minimized.

Take for example if your goal is to run your first 5K. Without listening to what your body can endure, running the 5k right off could lead to a disappointing outcome. The idea is not to start off on the day of the race. Begin with running 1K or even walking the sense of completion begins to appear as your practice ends. As you become stronger and are able to endure longer runs the 5k goal inches closer into becoming a reality. The day of the race, you’re as fast as you’ve ever been and that 5K goal that was so distant at one point is now at arm’s length.

Here are a few more important things to remember when trying to overcome perfectionism. Your aspirations are worth the effort, but that does not mean you have to endure a struggle to make sure it’s perfect. We are born with a right to be valued and respected. Talk with family or friends so they are aware of what you are going through and can help. The good thing is our lives are wonderful unique journeys and we never have to travel alone.

1. Remember you have achieved so much just to get where you are today. Sometimes we need to remind ourselves to be thankful for what we have already achieved. Repeat out loud or write down positive things that came from attempting to achieve your goals. This could be directly related to that goal or just something great that happened that day like meeting new friends. Mold a negative situation into a positive one. If you initially viewed something as a mistake, take that same situation and know you learned something new that day.

2. Mistakes happen and all we can do is move on and make the best of the situation. It can be hard to grasp that literally everyone in the world makes mistakes every day. Some mistakes can be bigger than others but if billions of people can come back from those mistakes so can you. Focusing on what could have been done takes away from what you can do. A setback or a mistake does not mean you are starting again at zero. What you gain each time is experience and if we didn’t make mistakes, we probably wouldn’t learn a thing.

3. Criticism can help us become the best version of ourselves. Sometimes criticisms can come from unwanted places or when we are at our lowest points, but criticism could also be filled with love, concern, and helpful advice. The line between helpful criticism and a personal attack could sometimes be difficult to pinpoint, but recall the relationship you have with this person, tone, and words used. Again, if you may be in an overwhelming situation another person’s opinion may be stressing but keeping an open mind for alternative options could be the solution you are looking for.

4. Starting something is the hardest thing to do and many of us have given into procrastination. Give yourself time to accomplish your tasks to avoid stress. Creating an outline or getting an idea written down is the starting point for a lot of what the world has accomplished today. Keep a calendar or a to-do list to keep you on track. Large projects may seem daunting but avoiding the situation won’t accomplish anything. If we break it down into more manageable pieces we can overcome.

5. We are human and sometimes we need guidance to help us organize. Therapy is a tool used to help you create balance in your life. It is healthy to ask for help and to want to talk about your feelings if they become uncomfortable. When noticing certain signs such as feelings of being inadequate or depression a therapist may be able to help you get through the disruptive thoughts. Staying silent and dealing with these thoughts by yourself will make it increasingly difficult to complete goals because they can make you stall or give in to pressure. Believe you can take control and take a step in the right direction to a healthy mind. You are worth all the effort.

~ Karla Morales

Have you ever lied to someone? What about to yourself? Have you ever pretended to be someone you are not? Is it easier to hide even when you know you're not happy? Or is it easier to go out even if it's messy? Imagine that you are already experiencing these all.

Mental health can be an ignored part of being healthy. But it is one of the most important parts. It drives much of our day-to-day life. Having a bad mental health day can impact a lot, including making it harder to get things done. It can be as simple as not running an errand. Or it can be more impactful, like not showing up for work.

The lesbian, gay, bisexual, transgender, queer and questioning (LGBTQ) community face these challenges just like everyone else. They often experience even more hurdles to caring for their mental health. This is usually related to bias or discrimination that exist today.

LGBTQ individuals are more likely to experience a mental illness such as depression or anxiety and the stigma that surrounds mental illnesses can prevent people from seeking help. So why are mental health challenges more common among trans individuals?

“Transgender” means your gender identity does not fit the physical sex with which you were born. “Gender identity” refers to a person’s internal sense of being male, female or something else; “gender expression” refers to the way a person communicates gender identity to others through behavior, clothing, hairstyles, voice or body characteristics. “Trans” is sometimes used as shorthand for “transgender.” While transgender is generally a good term to use, not everyone whose appearance or behavior is gender-nonconforming will identify as a transgender person. The ways that transgender people are talked about in popular culture is constantly changing, particularly as individuals’ awareness, knowledge and openness about transgender people and their experiences grow.

When a person decides to transition, it’s obvious. Unfortunately, not everyone is understanding. The individual may be bullied and not accepted by their loved ones as they transition, even after transitioning. They may face medical insurance issues, too. The anticipation of these barriers might even cause someone to believe that they have no realistic path to transition.

There is a high level of emotional pain that can come with transitioning. And there is a high level of emotional pain that can come with continuing to live with gender dysphoria. This pain (just like the pain that comes from living with any chronic disease) is what can lead to depression and anxiety. It is these mental illnesses that can make a person feel like they have no way out and have thoughts of ending their life.

As a transgender woman, it is important to know you can help us. It is simply knowing what to say or not to say is a very common and simple act of concern. If you accidentally use the wrong pronoun, apologize. But don’t dwell. Keep in mind that being transgender is not our entire identity. Really, just treat us like any other friend. Ask us the questions that you would ask anyone else, like, “How are you doing?” Or if they are in distress, ask, “How can I help?” You don't have to know everything we went through in life. In the same way, don’t ask about our transition surgery.

Be very supportive. Help LGBT members get into seeing a mental health professional – especially someone who is confident in helping gender identity issues. These services include mental health providers who specialize in LGBTQ help. But they also cover the wide range of what someone might need.
Above all, every gay, lesbian, and transgender person who has been lucky enough to survive the turmoil of growing up is indeed a survivor. Survivors always have an obligation to those who will face the same challenges.

“To all LGBTQIA+ members, always believe that “What makes us different, makes us beautiful”

~Jade Asuncion

We doubt ourselves because we worry about what others may think.

When we are in doubt, it's often because we don't want to make any room for mistakes. However, mistakes are also how we learn and grow. We can lessen self-doubt and fear of failure by practicing being kind to ourselves, no matter the outcome.

When we are scared to stop the self-doubt, we internalize the stories others have told us, we hang out with people who doubt themselves too, we are doubting ourselves to a point where we feel comfortable being last and we become addicted to our own negativity and excuses.

So let’s talk about believing in yourself.

Believing in yourself means having faith in your own capabilities. It means believing that you can do something that it is within your ability. When you believe in yourself, you can overcome self-doubt and have the confidence to take action and get things done.

So, what exactly happens when you stop believing? What happens when you lose you? You become lost; you are no longer you. Low self-esteem creeps in due to or our self stories and self-history.

Steps to Confidently Believe in Yourself

1. Work on your strengths not your weaknesses — Everyone has weaknesses and strengths. You need to determine how to identify your strengths. The solution to start building confidence right away is to stop spinning your wheels at things you aren’t wired for. Discover what you are already good at, and work at becoming great. Talk to your family, close friends, and colleagues about what your strengths are. What are some things they come to you for help with? You’re not fishing for compliments, though sometimes this exercise can come with a confidence boost.

2. Embrace who you are — How can you have faith in yourself when you don’t know who you really are? Or worse, you are trying hard to be someone you’re not. Self-confidence comes from embracing who you are and what’s important to you. It does not come from being inauthentic or trying to impress people. Remember that your experience of life is about you, and their experience of life is about them.

3. Believe you can and you will — It’s not wishful thinking — believing something changes the way you see the world and yourself. You either see possibilities, or hopeless obstacles. Which will you choose? To start believing in yourself, you have to stop believing you are stuck with the skills and abilities you have right now. This is called a fixed mindset, which is a limited thinking pattern that’s fatal to your success.

4. Instead, start believing you can change. This way of thinking is called a growth mindset. It means that you believe change is possible. It may be true that you don’t have what it takes to accomplish your goals, right now. But if you believe you can improve, develop, and learn, then you will get there — even when nothing goes right. You will grow.

5. Be your own coach — If you don’t believe in yourself, you won’t believe someone who is cheering you on from the sidelines. That’s why a great small business coach leads their clients to success not by cheerleading, but by developing talent. Managers who focus on developing talent get outstanding results. The secret is, you don’t need another person to work through this process. You don’t need to possess qualities of leadership to coach yourself through it. Choosing ideas that suit you and working with your strengths.

Work on these steps consistently, and you will begin to see amazing things happening in your life.

There are challenges. Part of the process means getting over negative self-talk, fear of failure, and imposter syndrome. You may have to face genuine anxiety and work on ways to manage it. Every single person who has done any kind of self-improvement will tell you that these feelings are very real. They’ll tell you it’s scary, but the results are worth it. Each time you step into something new there will be fear. Your power lies in walking through that fear and doing the thing anyway.

It’s your life and you don’t need to live it to anyone’s expectations but your own. If you want a different life, make it yourself.

~ Jade Asuncion

Strong social networks are essential for our mental health and overall well-being, and there are many forms of social support that can assist us in our everyday lives.

The four types of social support are:

• Emotional support consists of the support we are most likely to receive from our friends and family, this form of support involves a great deal of love, trust, and care (Guruge et al., 2015).

• Instrumental can be viewed as the actions or assistant you receive from others that may help you in some way.

• Informational support comes in the form advice you may receive from others, which can range from a doctor’s advice to advice or suggestions from people you know.

• Appraisal support can be thought of as the feedback and encouragement you receive from the people in your life.

Lack of social support or social networks can increase stress levels and be harmful for our mental health. This may especially be the case for many immigrant women because they may be more at risk of depression or postpartum depression if they have no social support/networks.

Lack of social support may even add on to additional obstacles they face such as:

• being separated from existing social networks due to having moved away

• discrimination

• communication/language difficulties

• issues with securing employment

• access to services (government, medical, etc.)

• transportation

• inadequate child-care

• family issues

• having trouble adjusting to new living environment

Because immigrant women may be at greater risk for depression and postpartum depression, something as simple as:

• talking on the phone and offering emotional support as well as encouragement (appraisal support) can make a difference in preventing depression (Guruge et al., 2015).

• providing strong spousal support can also help lower the effects of post-partum depression probably because of the emotional and instrumental support they may provide. So, help your partner in any way you can!

Accessibility and Language Barriers:

We can’t underestimate the importance of understanding cultural differences in communication and language, because this can impact immigrant women’s access to necessary services that they and their families can benefit from, such as medical or government services (informational support).

Being aware of these language barriers could make it possible to provide more accurate written information to immigrant women in their language of comfort or through professional interpreters/translators.

Stigma

Because of cultural barriers, mental health is still very stigmatized in certain cultures, and the severity of that stigma can vary from culture to culture. This stigma can affect whether some immigrant women even ask for help to begin with, or whether they reach out to services that may aid their mental health. We should always keep that in mind when trying to provide support and assistance.

Why is this information important?

Because just being aware of the difficulties immigrant women face is the first step for change and improvement for the mental health and overall well-being of these women.

Social support may seem like something so easy or simple to achieve, but that isn’t true for everyone. It’s important to remember that all our experiences are different and so many factors go in to shaping our daily lives.

Keep in mind that all forms of social support lower the risk or effects of depression for immigrant women and are necessary for their overall well-being.

— Liliana Campos

I grew up in the Philippines and would describe my childhood as a humble, simple and happy. I was eleven years old when my mother passed which cast a dim cloud over my colorful future. After that, my father had to work far away from our home and would send my siblings and I money. Since then, I learned to become independent and to decide for my own, no guidance from a caregiver or guardian. When I turned seventeen I decided to move to a different location to find a job, and by God’s grace, hard work and perseverance, I was able to support myself and help my family. Soon I was able to take care of myself, but this was not the life I dreamed about. I was lonely and just working on a daily basis to survive.

I took advantage of pandemic to help my siblings and decided to bring my family especially my nieces & nephews under my wing. I know I was happy but kept asking myself if I made the right decision of transitioning from a single transwoman life to motherhood. I secretly struggled a lot mentally and physically for a very long time. I had an occasional headaches, unfocused-mind and disturbed sleep.

I was battling in a “separation anxiety disorder” a mental health problem. A therapist helped and advised me to take good care of my pets; Chin (Husky), Gucci (Black Cat), and Akira (Leopard Cat). I had to wake up to feed, bath and play with them everyday. Unconsciously, they provided me a sense of responsibility and gave me reasons to enjoy life again.

• Would animal-assisted therapy be helpful as a part of anxiety and depression management in my case?

• Would such treatment be a helpful approach?

Pet therapy is a broad term that includes animal-assisted therapy and other animal-assisted activities. Animal-assisted therapy is a growing field that uses dogs or other animals to help people recover from or better cope with health problems, such as heart disease, cancer and mental health disorders. The purpose of pet therapy is to help someone recover from or cope with a health problem or mental disorder. Dogs and cats are most commonly used in pet therapy. However, fish, guinea pigs, horses, and other animals that meet screening criteria can also be used.

Studies around pets and mental health show that petting and playing with animals reduces stress-related hormones. And these benefits can occur after just five minutes of interacting with a pet. Therefore, pets are very helpful for anxiety sufferers. Playing with a dog or cat raises our levels of serotonin and dopamine.

The animal's handler has to go through a training course, plus the animal itself must pass a health screening among other criteria. - must be reliably house-trained.

In general, the interaction with a pet decreases distress and improves mood. The effects of the pet therapy are measurable, as seen by an increase in the release of endorphins in the person interacting with the animal. Endorphins are brain chemicals that are released and make you feel good.

Animal-Assisted Therapy can help those experiencing:

• Anxiety & Depression

• Asperger's Syndrome.

• Autism Spectrum Disorder.

• Post-Traumatic Stress Disorder.

• Attention-Deficit/Hyperactivity Disorder

Benefits:

• Increased trust.

• Reduced anxiety.

• Less feeling of depression and isolation.

• Increased self-esteem, self-acceptance, and social skills.

• Better impulse control.

• Increased problem-solving skills.

• Improved communication skills, including non-verbal.

These programs have been implemented worldwide. A therapist can work with you to get the most out of your work with a pet and can assist you in using techniques that will help you.

— By Jade Asuncion