SELF-HELP ARTICLES
Strategies to Manage Sandwich Generation Stress The term sandwich generation is generally applied to adults, mostly women, who are taking care of minor children and their parents simultaneously. Their parents are losing their autonomy, their children’s needs must be met, or their adult children may need financial support.
Navigating First-Time ADHD Diagnosis in Adulthood: A Psychotherapist’s Perspective Attention Deficit Hyperactivity Disorder (ADHD) is often associated with children, but for many, the diagnosis doesn’t come until adulthood. Whether due to undiagnosed symptoms in childhood or the emergence of challenges later in life, receiving an ADHD diagnosis as an adult can be both a relief and a source of anxiety.
Reclaiming Calm In today’s fast-paced world, feelings of anxiety and overwhelming stress have become increasingly prevalent, and are often referred to as the ‘common cold’ of mental health. These emotional states not only impact our mental well-being but can also hinder our ability to function optimally in various aspects of life, including work, studies, and personal relationships.
Effort Driven Reward Cycle Have you noticed that when you are actively using your hands for something like gardening, crafting, organizing, etc., that you feel calm and have a sense of well-being while engaged in the activity? The effort driven reward cycle is related to moving your body, especially your hands, in producing results such as knitting a sweater or making a loaf of bread.
Kicking off the new year
January has come and gone, the simultaneous warmth and stress of the holiday season is in the rear view. Are you struggling to continue the momentum that was built with the refreshment of the much-needed break from routine? Luckily, you are not alone. While the holidays and start of the year may symbolize an end and fresh start, often by the time we make it to February we wonder where the time has gone. Have no fear, you can get back on track.
SELF-CARE VERSUS AFTER-CARE
Self-care. What exactly is it? We hear the phrase so often these days that I wonder if we truly understand what it means. I did a very small, very unofficial study by posting in a Facebook group and asking people what they thought self-care was. Overwhelmingly the answers indicated that most people took self-care to mean some kind of indulgence or frivolity. I dug a little deeper and found that many felt like these little indulgences may or may not even be deserved. People even went as far as explaining how hard they work and how much stress they are under to prove that they are somehow worthy of the reward they are calling self-care, when in fact, at that point those activities are what I’ll call after-care.
Seasonal Affective Disorder
Seasonal Affective Disorder (SAD) is a type of depression that is cyclical and related to changing seasons. While not everyone will have recurring depression related to seasonal changes, it’s not uncommon to feel “blue” as fall turns into winter. Clocks get turned back and we’re getting up before the sun and driving home from work in the dark. Motivation slumps and engaging in daily activity may fall to the wayside. Not everyone who has this mood and mental health cycle may be diagnosed with SAD, but individuals can feel sad and in a depressive state from time to time during winter, and some may experience SAD.
Finding Your L.I.G.H.T.
Living a fulfilling life for you may include having a spouse, raising children, being successful in your career, being involved in activities, and enjoying a variety of events. For adults, it is not uncommon to feel “down in the dumps” or like nothing satisfies you at some point in time. And unfortunately, this was increased due to the pandemic, working from home, kids in virtual learning, and concerns about covid. If this feeling persists, it may be time to seek counseling. However, if you are needing some inspiration and direction to get back on the right track, here are a few suggestions to find your L.I.G.H.T.
Goal Setting
Do you think about setting goals for yourself? If you have, how long did you stick to them? If sticking to your goals does not last long, consider why. Are they realistic? Are they sustainable? Do you have the ability to fulfill the goals?
Volunteering: The Positive Impact of Giving Back to Others & The Community on the Giver
Have you volunteered for a non-profit organization because you believe in the cause or want to impact the community in a positive way? Maybe you have supported an organization because it feels good to give back or you wanted to try something new. Individuals have a variety of reasons for wanting to volunteer and when they do, there are both benefits to the organization, and for the person volunteering.
AD/HD & Mindfulness: How Mindfulness Practices Can Assist In Managing AD/HD Symptoms
Attention-Deficit/Hyperactivity Disorder (AD/HD; also sometimes referred to as ‘ADD’) is a common neurodevelopmental disorder often diagnosed during childhood and affecting over 9% of children and over 4% of adults. The disorder is characterized by inattention and/or hyperactivity and impulsivity, and treated through a variety of therapeutic and pharmaceutical interventions.
Fighting Fair
Conflict is a natural occurrence in life. Conflict allows individuals to have their thoughts, feelings and opinions heard, clear the air, resolve differences, and develop a plan to move forward if these situations are handled in a healthy and productive manner.job? Maybe you dread getting ready for work in the morning?
Ringing in the New Year by Reframing Your Work Attitude
Have you ever found yourself in a negative mental space with work? Sometimes, our loved ones tell us we are not doing well. Perhaps, you are in a negative thinking rabbit whole and cannot find anything positive about your job? Maybe you dread getting ready for work in the morning?
How to Stick to your New Year’s Resolutions
Only 8 percent of individuals typically keep their New Year’s resolutions throughout the year, and 80 percent of people who make New Year’s resolutions are already off track by the first week of February.
Is it Really the Most Wonderful Time of the Year?
Persevering through the Holiday Season
There are three staples to the holiday season in my family: lunch with extended family, board games, and adults reverting to their childlike personalities and roles. While the end of the year can bring celebrations and cheer, it can also re-open old wounds, heighten stress, and leave many at a loss for how they can survive prolonged time with loved ones.
Nature and Health
Anyone who has spent time in nature knows how peaceful and calming it is. We need to start prioritizing the importance of nature on our health. This article discusses the many benefits we can derive from spending time in the “great outdoors.”
Technology Fatigue: What It Is and How To Deal With It, Part One
Technology has integrated into practically every facet of our everyday lives. This article discusses the concept of technology fatigue and gives recommendations on how to address the issue.
Ditch The Diet This Holiday Season
The diet mentality causes restrictive, negative thinking that sets you up for stress, struggles, and usually guarantees defeat. Here are some ways to stay stress-free, healthy, and happy while still enjoying all the delicious food the holidays has to offer.
Leaning In To Having It All Groupthink
‘Leaning In’ and ‘Having It All’ often invoke strong feelings about the life choices of women and men. It’s hard not to arrive quickly at an opinion or take offense at a perceived standard of judgment. So, how does one navigate with all the conflict and debate? This article discusses how Groupthink can influence some people’s perspectives when dealing with these topics.
How to Care for Someone with Alzheimer’s
Alzheimer’s disease is difficult for the affected person as well as their friends and family. This articles highlights three approaches that can be used to help loved ones provide care in the least stressful and most positive manner possible.
Single Parents Guide to Dating After Divorce:
Dating after divorce can be confusing, overwhelming and may present many questions for parents and kids. This article provides helpful tips which can help with the navigation of this process.
Support Group for Partners, Friends & Relatives of People with Mental Health Issues:
Personal Testimonial from an RTP Professional
A Triangle community member shares openly the challenges of living with a highly difficult partner, and talks about his journey, a path that ultimately resulted in him starting a support group for others.
Balancing Mental Health Challenges
Dr. Lepage is interviewed about the impact between mental health and financial health by a leading national financial services group. Mental Health challenges are on the rise, due in part to recent economic challenges, the 24/7 media blitz of bad news, and trends.
Financial Health Advice From a Leading Expert
An interview with Haleh Moddasser of Stearns Financial Services Group (offices in Chapel Hill and Greensboro, serving clients across the U.S.). Featured in Forbes magazine several times, Stearns Financial was selected by Goldline Research as one of the Leading Wealth Managers of the U.S. for 2009, 2010, and 2011. Halah (pronounced “Holly”) is the Vice President of the Triangle office in Chapel Hill.
Planning Your Mid Life “Crisis”
The time period of mid life has often been associated with reflection and anxiety. We explore signs of mid life crisis, who is most susceptible, and how to make this a time of positive growth versus stress.
Mindfulness is a Popular Buzzword: What Can it Mean For You?
This article describes mindfulness in-depth: history, components, and an exercise, as well as additional resources.
Just Can’t Get to Sleep: Dealing with Insomnia
This article addresses the three major types of insomnia. Read about helpful tips for gaining better sleep quality through small behavioral changes.
Graduating with a Little Less Stress
This article addresses the stressful transition and added challenges related to graduation and provides tips on how to mentally prepare and plan ahead to make the transition easier.
Holidays: Family Edition – Dealing with Stress and Simplifying the Mess
This article addresses common stressors related to family during the holiday season. Read about strategies to deal with time management, money, and concerns about children.
Holidays: Health Edition – Dealing with Stress and Simplifying the Mess
This article addresses common stressors related to remaining healthy during the holidays. Read tips for weight management and alcohol consumption.
Men’s Health Awareness
This article alerts men to possible health concerns and provides knowledge pertaining to visible symptoms, information about testing, treatment options, as well as prevention for future health risks.
Relieving Stress Headaches
It is quite common for people to experience physical symptoms when they are feeling stressed or anxious. Among other symptoms, headaches are some of the most commonly occurring physical side effects of stress. The most common type of headache is the tension headache. Learn strategies to help relieve your stress induced headaches.
So You Want a Healthier Lifestyle: Are You Ready to Make a Change?
Written by Rhonda Karg, Ph.D. Dr. Karg is an expert in motivational interviewing for health behaviors and preventable illnesses (exercise, healthy eating, medication compliance, alcohol moderation, quitting smoking; obesity, diabetes, asthma, etc.). In this article she distinguishes between desire to change and motivation to change, and provides a brief rating scale for you to determine your current readiness for change and need for assistance.
Tips for Healthy Sleep & Dealing with Insomnia
This article walks you through the steps of progressive relaxation in order to help you get a restful night sleep.
Laughing for Your Health
In this article we are reminded why laughing is beneficial to our physical and emotional health, and it includes tips for adding more laughter to your life.
Helpful Hints for Common Problems
Something for everyone… This article suggests helpful tips for common problem areas such as relationships, parenting, depression, and anxiety.
Mental Health Facts and Resources
Do you know what percent of people have metal health issues each year, such as mood disorders, bi-polar, OCD, or PTSD; how many children have AD/HD; or what percent of teens use drugs? Did you know that mental health disorders are the leading cause of disability in the U.S. & Canada for ages 15-44, or that talk therapy has been empirically-validated to treat mental health disorders? This article discusses the prevalence of different problems and disorders, and provides other websites and agencies that provide more information about mental health.
Tips for Happy Roommates
Most college students and many young adults have roommates. In this article we suggest ways to develop a healthy living situation with your roommate.