Tag Archive for: wellness

New Year, New Opportunities!

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New Years sign surrounded by pine boughs

A new year is here, ripe with new opportunities to seize! While it’s true that resolutions have little impact on our yearly productivity (see our blog here about that exact topic), there’s no harm in taking a full inventory of what you want to get accomplished this year.

There’s a sense of possibility during the first month of a new year. A worthwhile activity is to write out a roadmap of what you want to do in the next 12 months, then break down those goals into smaller steps. Ask yourself what it would take to achieve those steps, and make yourself a detailed “how-to” list to get it done.

Writing out our goals, as well as our stresses, has a therapeutic impact on our well-being. While you’re making your roadmap of amazing goals you want to hit, make another list of everything causing you stress and discomfort right now. Then ask yourself, what would it take to remove or alleviate the stress this issue is causing? Write it out. Soon you’ll have a “how-to” list of not only how to achieve your goals and increase your sense of success, but also how to mitigate your current stresses (or at least feel a little more in control by naming them out on paper).

These types of practices tend to get put by the wayside after the novelty of the new year wears off. It’s well worth your time to check in often with yourself to see how you’re progressing toward your goals. Movement can’t happen unless you start the motion!

Is your goal this year to become board certified or pass a looming exam? Maybe you need to apply for observerships to clock in your residential observer hours. Or maybe you want to get better at studying and prepping for exams you know you have to take regularly (PRITE, anyone?) If any of those are the case, we can help!

 Contact us with any questions you have, or to inquire about our tailored tutoring packages! Another step you can take is check out our Question Banks, useful for test prepping, study enhancing, and confidence boosting! The new year is here for the taking, so let’s start it together!

How To Manage Stress

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meditating to help stress

Stress is a part of everyone’s life. No matter where or who you are, you can’t get away from it. While stress is not intrinsically bad, when you don’t have coping skills it can wreak havoc on your life and wellbeing. Some stress is adaptive and helpful, like the nudge that gets you to crack open your textbooks and study for the exam coming up. But when it becomes overwhelming and unmanageable, it’s time to look at some options for help.

High Stress = Sympathetic Takeover

You might not realize it, but when you’re experiencing high levels of stress, your sympathetic nervous system gears up and causes your body to enter “fight or flight/freeze”. This in turn leads to high levels of cortisol and adrenaline being released, your heart rate and blood pressure increase, and your prefrontal cortex takes a back seat to other areas of the brain, such as the hindbrain. Your body and brain are looking for a threat in your environment to eliminate, run away from, or freeze to avoid. When the stresses you are dealing with are not tactile, you can be stuck in this state for long periods of time. This wears your body down, creates mental fatigue, and keeps you from thriving.

Something that can make a profound difference in how stress effects your life is your ability to emotionally regulate. The process of regulation works by calming your nervous system. It takes your body out of sympathetic nervous system control, and gives part of it back to the parasympathetic system. When this occurs, your body relaxes, your breathing, heart rate, and blood pressure stabilize, and your prefrontal cortex is able to take primary control for executive functioning. So how does one regulate?

Emotional Regulation = Parasympathetic involvement

It seems like it should be a no-brainer, but almost everyone has to learn how to regulate themselves at some point. Regulation requires full neurological functioning, that is, children who are still undergoing high levels of neural development are unable to achieve self-regulation on their own. Adults, however, even if they were never explicitly taught how to, are able to do this with some intentionality. Methods can be as simple as stopping when you notice your emotions are running high, naming what you feel, and validating that feeling.

Other ways to regulate in a heightened state are to stop, close your eyes, and take deep breaths. Intentional calming of the body and nervous system brings the parasympathetic nervous system back online, which helps you take rational stock of what is happening.

When you’re not in the middle of crisis, it’s helpful to be proactive in managing stress. This can involve talk therapy (a counselor or a trusted friend) to work through an ongoing issue; it can be journaling to identify what triggers your emotions into running wild; it can be engaging in exercise to work off steam when there are things out of your control.

Emotional regulation is an important part of wellbeing that everyone should be aware of, even if they are unable to achieve it all the time. Working toward being able to take control over your emotional state is a worthwhile goal, and one that should be at the top of your list if this is something you struggle with. Additionally, asking for help is a great step towards helping yourself.

Coping with stress can help your physical and mental health. If you want to talk with someone about this topic further, contact us for more information! Your wellbeing is worth it.

Common Misconceptions- Depression

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myths on depression

The field of mental health has come a long way over the last few decades. While work has been done to normalize the existence of mental health disorders, there are still some surprising stigmas and myths surrounding even the most common conditions. Today we’ll talk about one of the most common, Depression.

Did you know there are still stigmatic beliefs surrounding depression such as….

  1. It’s all in your head
  2. It’s just feeling sad, or because of a sad situation
  3. The strong genetic link in depression means if your parents have it, so will you
  4. Antidepressants will always cure it/are the only treatment for depression
  5. Antidepressants change who are you
  6. Once you start antidepressants, you’ll have to stay on them forever
  7. People who are “depressed” are just lazy

All of these statements are myths that are falsifiable by scientific literature. Let’s debunk these common misconceptions:

It’s all in your head

Depression is a complex condition involving physiological markers as well as emotional and physical symptoms. Brain scans have shown neurological differences in the brains of people who deal with depression, and those that do not. The brain is literally changed in those that live with depression, making it by virtue “all in their head”, but not in the slightest how that phrase is intended.

It’s just feeling sad, or because of a sad situation

Major Depressive Disorder extends beyond situational issues, and runs much deeper than occasional sadness. It involves continual, unrelenting feelings of despair, emptiness, apathy, and hopelessness. Everything can be going right in this person’s life, but it doesn’t change the neurochemical and psychological pain they experience.

The strong genetic link in depression means if you parents have it, so will you

There are genetic components, but the hereditary nature of it is not that determinate. While there are steps you can take to decrease your risk of depression, just having an immediate family member with the condition does not mean you will develop it.

Antidepressants will always cure it/are the only treatment for it/will change you/…stay on them forever

Antidepressants are one of the many tools used to combat depression, but they don’t work for everyone. There’s a lot of trial and error finding the right one, but there are other options as well such as lifestyle changes, psychotherapy, and alternative therapies. Depression can ebb and flow and go into remission-like states; just because you start a pharmaceutical therapy doesn’t mean you’ll be on it forever. Many people stop and start antidepressant medications and are able to take it as needed, not just on a continual basis.

People who are “depressed” are just lazy

And finally, the stigma that people who suffer from depression are just lazy is thought from ignorance. Individuals who deal with this battle the desire to have an active role in their own lives, while literally being beat down by their own mind and brain. It is one of the hardest battles to overcome, and those that do it are the opposite of lazy– they’re superheroes.

If you think you are dealing with depression, reach out to someone. Another myth is that talking about it won’t change anything–and it’s wrong. Talking to a trusted source can make all the difference in the world. If you want more information, we talk extensively on this condition specifically here.

Ready to learn more? Give our question banks a try- FREE- using our Free Trial! Or if you’re ready to take the plunge, check out our Question Banks.

How to Never Forget Types of Boundaries

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brick wall boundaries

Everyone should be aware of their boundaries. While that seems like a no-brainer, it’s not uncommon for people to either be unaware of what boundaries are, or, be caught by surprise that they’ve been neglecting to maintain a healthy boundary with someone in their life. And while you may be well aware of what they are, sometimes it’s difficult to recall exactly what they look like in practice. We have a way to keep them in mind!

Boundaries are a vital part of how we interact with others. They help us keep relationships safe and healthy, while also keeping ourselves safe and healthy. Have you ever had an interaction with someone that left you feeling unintentionally vulnerable or exposed? Or taken advantage of? That niggling discomfort is usually a good indicator that your boundaries have been violated.

What are the types of boundaries?

There are different boundary styles. As anything, it’s rarely cut and dry that people adhere to one type or the other. There’s some interesting connection between boundary and relational attachment styles that is worth delving into if this topic interests you!

Some ways to think about boundaries are in terms of octopuses, brick walls, and windows. What? –Yes, you read that right.

A person who may be like an octopus is someone with little to no boundaries with themselves or others. They reach their tentacles into other people’s lives and envelope other people into their lives. They have little distinguishing regard for what topics are appropriate to share, they don’t say “no” to being asked anything (and usually expect the same from others), and often suffer from burn out because of this.

A brick wall boundary is as you may imagine, a person who has rigid and unmoving boundaries. They also, unfortunately, have great difficulty having close relationships with others because they are unwilling to allow others into intimate spaces with them. They may seem cold, or distant, while also being quite lonely and disconnected.

Lastly, a window. Windows represent a person that has firm boundaries in place that allows them to keep others at a reasonable distance, while also allowing them to view the world and open up when appropriate. They can close themselves off to people when necessary, but also allow for intimate closeness.

This is, of course, a very simplified conceptualization of a much broader topic. But, now when you think of boundaries you’ll probably unconsciously think about octopuses and brick walls, which is more fun than thinking about technical terms 😉

Other than our unconventional ways of discussing psycho-relational topics, we also offer tutoring options, study guides, and have a whole arsenal of topics in our Question Banks . Contact us for more information!

Easy Ways to Make Time for Self-Care

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practice self-care with me time

Self-care can mean a lot of different things to different people. When you’re in the throes of studying, conducting observerships or rotations, and juggling professional and personal life events, it can be easy to forget to take a minute for yourself.

It’s important to unplug from everything once in a while and give yourself permission to just take care of yourself. As someone in the profession of caring for others, don’t put yourself in the backseat all the time! Self-care doesn’t have to be elaborate or time consuming (unless you want it to). Here are a few ideas if you need a nudge in the right direction to take a breather:

Easy Self-Care Ideas

  1. Do some aerobic exercise
  2. Take a hot bath/shower. For added zing, add some essential oils or light a candel!
  3. Take a nap
  4. Meet a friend for coffee
  5. Take yourself out to dinner at a nice restaurant
  6. Go for a walk in a local park
  7. Try cooking a new dish
  8. Practice meditation
  9. Engage in journaling
  10. Explore a new outdoor area (parks, trails, ponds)
  11. Play your favorite video game
  12. Listen to a fun podcast
  13. Start a project you’ve been putting off
  14. Clean your room and make your bed
  15. Watch a few episodes of a show- and don’t feel guilty about it

This is of course the tip of the iceberg. How you recharge is completely dependent on your personality and personal preferences. Some people like being alone, and others feel revitalized by being around more people. Some people love being outdoors, and others would rather stay inside in the air conditioning on a sunny day.

Really, all that matters is that you’re cognizant of when you’re starting to feel burned out, and you take a step back to care for yourself. What are some of your favorite ways to take “me” time? Or better question, when was the last time you took that time?

We are in the business of helping you get on track professionally, but that also includes making sure our future and current practitioners are also taking care of themselves. Need more assistance? We offer tutoring options, study guides, and have a whole arsenal of topics in our Question Banks . Contact us and see how My Psych Board can help you!

Tips to Have a Successful Summer

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summer icecream

Summer is a time of warmth, joy, and adventure. Whether you’re planning a beach vacation or just enjoying some time off from work or school, there are plenty of ways to make the most of this sunny season. But what’s the secret to a truly successful summer? Here are a few tips to help you have the best summer ever.

  1. Prioritize your health and well-being
    Summer is a time when many of us let loose and indulge in all sorts of unhealthy habits, like drinking too much alcohol, eating junk food, and neglecting our exercise routines. But if you want to feel your best and make the most of this season, it’s important to prioritize your health and well-being. That means taking care of yourself by eating nutritious foods, staying hydrated, and getting plenty of exercise. You don’t have to give up all the fun of summer, but balance is key. Make sure you’re also getting enough rest and relaxation to recharge your batteries.
  2. Embrace new experiences
    Summer is the perfect time to try new things and embrace new experiences. Whether you’re exploring a new city, trying a new activity, or simply trying a new type of food, stepping out of your comfort zone can help you grow and learn. Don’t be afraid to say “yes” to new opportunities and adventures. You never know what you might discover or who you might meet.
  3. Connect with others
    Summer is a social season, and connecting with others is a key part of making the most of it. Whether you’re spending time with family and friends, meeting new people, or attending events and gatherings, building meaningful connections with others can bring joy and fulfillment to your summer. Make an effort to be present and engaged in your interactions with others. Put away your phone and focus on the people around you. Listen actively and be open to different perspectives and ideas.
  4. Practice gratitude
    Gratitude is an important habit to cultivate all year round, but it’s especially important in the summer. With so much beauty and abundance around us, it’s easy to take things for granted. But by practicing gratitude, we can cultivate a sense of appreciation and joy that can enhance our summer experience. Take time each day to reflect on the things you’re grateful for, whether it’s the warmth of the sun on your skin, the beauty of a sunset, or the kindness of a friend. By focusing on the good in our lives, we can create a positive mindset that can carry us through the summer and beyond.

Ready to stay motivated this summer?

Stay on track while you enjoy the beautiful weather! Give our question banks a try- FREE- using our Free Trial! Or if you’re ready to take the plunge, check out our Question Banks and find the perfect fit for you! Or, contact us with any questions you have so we can get you on the right path today!

How to avoid maladaptive coping with Stress

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stress isolation

Stress can lower our threshold for coping with daily inconveniences, and this can compound when we have bigger stressors we’re dealing with. There are times when you may feel overwhelmed with life. Being around people, sounds, and stimulation might tip you over the edge and you just want to curl up in the dark by yourself. It’s essential to maintain a healthy balance between spending time alone and socializing, especially when we’re stressed.

When we’re stressed, our instinct might be to retreat into solitude, which can be helpful in some cases. However, it’s crucial to pay attention to not isolate oneself entirely. Socialization can have a positive impact on our mental and physical health and help us manage stress. Further, prolonged isolation may deter our ability to adequately cope with our stressors.

Spending time with friends, family, and loved ones can provide emotional support and help us cope with difficult situations. Being around people we trust and who care about us can reduce feelings of loneliness and anxiety. It can also boost our mood and increase our sense of happiness and well-being. Not only is it protective to our mental well-being, it can even influence our physical wellbeing!

However, it’s also essential to make time for solitude. Time alone can be valuable for self-reflection and personal growth. It allows us to recharge and can help us manage stress by giving us time to process our thoughts and feelings.
The key to maintaining a healthy balance between time alone and socializing is to pay attention to our needs and preferences. It’s okay to say no to social events if we need some alone time, but it’s also important to make an effort to connect with others regularly.

Curious what My Psych Board is all about?

Give our question banks a try- FREE- using our Free Trial! Or if you’re ready to take the plunge, check out our Question Banks and find the perfect fit for you! Or, contact us with any questions you have so we can get you on the right path today!

How To Build Good Habits

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green vegetables indicating good eating habits

Developing good habits and implementing them into your daily routine is crucial for achieving success in all areas of your life. Habits are the small, repeated actions that we take each day that ultimately shape who we are and what we accomplish.
Good habits are essential because they help us make progress towards our goals, improve our health and well-being, and increase our overall productivity. By developing good habits, we can create a framework for success that allows us to achieve our desired outcomes consistently.

Forming habits

How to go about forming habits is the most difficult part. In order to start making positive changes and pushing yourself to create these small, repeated action, you must first identify what areas of your life you want improvement in. This requires some honest self-reflection. After you’ve identified your areas to work on, it helps to create a step-by-step plan for executing the changes.

For example, if you want to improve your health and fitness, establishing a habit of regular exercise and healthy eating is crucial. If you want to advance in your career, developing a habit of continuous learning and taking action towards your goals is necessary. If you want to improve your relationships, cultivating habits of active listening, showing appreciation, and communicating effectively can make all the difference.

Consequences of good habits

Implementing good habits into your daily routine requires commitment, consistency, and a bit of effort. However, the benefits of developing good habits are well worth the investment. By creating a routine that includes good habits, you can increase your productivity, reduce stress, and improve your overall quality of life. Moreover, the benefits of good habits extend beyond just achieving your desired outcomes. Developing good habits can also help you develop self-discipline, build self-confidence, and increase your sense of control over your life. By establishing good habits, you can create a solid foundation for long-term success and happiness.

In conclusion, developing good habits and implementing them into your daily routine is essential for achieving success in all areas of your life. Good habits are the building blocks of success, and they can help you create the life you desire. By committing to developing good habits, you can create a framework for success that will support you throughout your journey.

Ready to learn more?

Give our question banks a try- FREE- using our Free Trial! Or if you’re ready to take the plunge, check out our Question Banks and find the perfect fit for you! Or, contact us with any questions you have so we can get you on the right path today!

How to Navigate Daylight Savings This Year

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Daylight on a green leaf
You need water and sunlight…you’re kind of like a houseplant with more complicated emotions 😉

In the coming days, most of the continental U.S. will adopt Daylight Savings Time (DST). From March to approximately November, most people will lose a whole hour of sleep by moving the clocks forward one hour. Because of this shift, those individuals will be exposed to less morning sunlight and more evening sunlight.

If you feel like your whole body is dragging for days, or even weeks, following this time change you’re not alone. Losing an hour of sleep may sound insignificant, but as most parents of small children and exhausted students cramming for exams can attest, that precious 60 minutes makes a huge difference.

The disruption of your circadian rhythm can lead to a host of difficulties including increase in depression, slow metabolism, cluster headaches, and weight gain. Further, in the weeks following DST there’s a noted spike in fatal car accidents, strokes, digestive and immune related diseases, and risk of heart attacks. AND…who wants to study when they feel like they can’t stay awake? It can make you feel more awake at night instead of during the day and then your whole schedule is out the window.

Daylight Savings Savers

This transition is difficult, but there are things you can do to help if you know you are particularly effected by the time change.

Maintain your sleep hygiene. If you have a solid sleep routine, be sure to keep on top of it during the time change. If you regularly journal or read before lights out, or whatever the ritual may be, be sure to start that process one hour sooner than normal to trigger the same conditioning.

Get outside in the morning! Depending on your geographical location, this may be easier said than done. However, if you can get out into the morning sunlight for just a little while that can help keep your circadian rhythm intact, or at least less skewed. Too cold where you live? Some people find benefit of using a sunlight lamp!

Try a morning workout routine. This involves the brute force of physical activity to wake up your body and reset your internal clock. Some people find a morning run refreshing, some people would rather crawl in a hole than do that. It’s all about balance 🙂

Do you bounce back from the DST transition, or do you find it difficult to function for a while? We want to help you either way. Let us help you get studying back on rhythm by trying out our Question Banks and find the best option for you! Or Contact us with any questions you have so we can help you set up a plan to help you reset your individual exam prepping clock.

REFERENCE:

https://www.nm.org/healthbeat/healthy-tips/daylight-savings-time-your-health#:~:text=%22With%20DST%2C%20between%20March%20and,and%20awake%20in%20the%20evening.

Avoiding Burnout at the End of the Year

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We’re almost to the finish line of 2022! This time of year is rife with the possibilities of BURNOUT. Are you starting to feel the creeping feelings of exhaustion, alienation, or reduced performance? Or just feeling like you’re ready to be DONE with this phase? Burnout is common, especially among care providers, but it doesn’t have to take over your Holiday season. We have tips and tricks on how to avoid the end of year burnout so you can finish out strong.

man lying on road with burnout marks

What is burnout and why are we talking about this?

First, what exactly is burnout, and what causes it? This might seem like a silly question. But it’s worth talking about for a second. According to Mayo Clinic, burnout is “…a state of physical or emotional exhaustion that also involves a sense of reduced accomplishment and loss of personal identity”. In other words, you’ve been doing the same (or similar enough) things for a long time and you’ve reached your capacity to keep doing it at the same performance level.

This is important to talk about because burnout and depression share a lot of similar symptoms. And while you might be experiencing the dragging feeling of typical tiredness, late October through end of February are the months when some folks tend to face the worst symptoms of depression as well. Why? A few reasons are the culprit: Seasonal Affective Disorder (SAD), spurred by the lack of sunshine and being cooped up inside, holidays spent without family or friends (whether due to a death or alienation), or inversely holidays spent WITH family or friends that are not safe to be around can be the top of the list.

Depression and burnout can feel the same, except for a few key differences. Burnout almost always is focused around performance of a task, such as school or a job or even long term care of a loved one. You feel tired, cynical, irritable, emotionally numb, have trouble concentrating or getting going, or gastrointestinal issues. Depression involves all of these, but also low self esteem, hopelessness, and/or suicidal ideation. For your own wellbeing, it’s essential to distinguish between these two things.

If you are experiencing thoughts of harming yourself or others please reach out for help. Call 988 to contact the Suicide and Crisis Lifeline for 24/7 free access to support.

Let’s talk about how to help!

Ok, this is easier said than done (as most things are). You’re experiencing some burnout, whether that is from finals, rotations, school demands, or your current work position. We have some ideas on how to help you get through the next few weeks or months:

  • Get support. This can’t be stressed enough. Grab a cup of coffee with a friend, call your mom/therapist/other trusted person, or commiserate with your cohort. People are social beings and we need to be in community with others to thrive. You will be amazed how much better you’ll feel just by venting for an hour to another person!
  • Journal. A great tool for monitoring your stress and coping levels is by journaling for a few minutes every day. The act of expelling all the negative feelings you have out of yourself is something quick (more or less), easy, and free. It’s also something that can create a sense of autonomy over your stress. Writing things out allows you to evaluate and mull things over in a different way that can lead to more creative solutions or coping!
  • Self-care stress management. Again, easier said than done, but will reap benefits if you implement it. This looks like aerobic exercise, yoga, mindfulness meditation, or a hobby that relaxes you (art, crafting, reading, bubble baths, sitting under a tree…the options are endless!). Carve out the time for YOU and no one else that has nothing to do with any of the things stressing you out.
  • If possible, do something that actively makes your situation better. How? If you’re a student prepping for a board exam or needing help with the school year, give our question banks a try- FREE- using our Free Trial! Or, contact us about our tutoring options!

REF: Depression: What is burnout? Informed Health Online. https://www.informedhealth.org/what-is-burnout.html. Accessed May 13, 2021

Swenson S, Shanafelt T. Mayo Clinic Strategies to Reduce Burnout: 12 Actions to Create the Ideal Workplace. Oxford University Press; 2020.