The Weekly Blog
The Weekly Blog
An ongoing series of informational entries
An ongoing series of informational entries
Mental Fitness
Mental Fitness
May 16, 2020
We have all heard of mental illness. Mental illness affects a person’s thinking, feeling, or behavior. There is a wide range of mental health conditions that can affect a person. In a year, one in five US adults will experience some form of mental illness. We know that mental illness can cause significant distress or impairment in functioning. Causes of mental illness can be environmental stressors, genetics, biochemical imbalances, or a combination of these. With appropriate care, mental illness can be treated effectively. Additionally, some things can be done to promote mental health and foster mental fitness.
What is mental fitness?
Being mentally fit is being able to flourish during difficulties, meeting life challenges effectively, and being your best possible self, no matter the circumstances. There are four aspects of mental fitness emotional, social, financial, and physical. Those that are mentally fit understand their emotions and manage their feelings effectively. They can interact with others and develop healthy, stable relationships. People who are emotionally fit have a good handle on their money. They can manage their finances effectively. Physical health plays an essential role in emotional health. People need to take care of their physical health so that they can achieve emotional fitness.
What are some characteristics of those that are mentally fit?
They only focus on one thing at a time—multitasking is overrated. Being present and giving your attention to one thing at a time has proven to be most effective and healthier.
They stay active—exercise relieves stress, improves sleep and mood.
They set aside “me time”—it’s crucial to find time to do something that makes you happy.
They set proper boundaries—knowing your limits and letting others know about them will help both you and the people around you.
They ask for help when in need—There’s not one person in the world who knows it all or can do everything on their own. When you face a challenge, find help.
What are some tips for staying mentally fit?
Find time to meditate.
Learn to laugh.
Read inspirational content.
Eat proper nutrition.
Exercise your brain with games, puzzles, and trivia.
May is Mental Health Month
May is Mental Health Month
May 5, 2020
May is a month that is set aside to focus on mental health. Mental health includes our emotional, psychological, and social well-being. Our mental health affects our thinking, mood, and behavior. Mental health can affect our daily living, relationships with others, and our physical health. Several things can affect our mental wellbeing, which can lead to mental health problems. Although mental health challenges are common, with the appropriate help, challenges can be overcome.
With May being Mental Health Month, it is fitting to provide some helpful tips on how to stay mentally fit. Our mental health is paramount, and we need to do all that we can to ensure our mental wellness. The following list is not in any particular order but includes ways to manage stress and practice mental wellness.
1.Connect with your creator daily. Knowing that you have a creator who cares for you and wants to have a personal relationship with you helps you to live out your purpose.
2.Self-acceptance is crucial. Learning to love yourself makes it easier to love others and get along with people better.
3.Develop a strong support network and stay in touch with friends and family.
4.Stay active. Exercise lift your mood, improves your health, and gives you energy.
5.Take time for yourself to relax and have fun.
6.Be productive, get involved, or help someone in need.
7.Avoid non-prescribed medication, and do not use alcohol to help you cope.
8.Learn situations from a different point of view and accept circumstances you can’t change.
9.Have a healthy sleep routine. Sleep is crucial to the body.
10.Eat a healthy diet. Ensure that your body is getting all the essential nutrients and drink plenty of water.
Battling Negative Thoughts, Depression, and Anxiety?
Battling Negative Thoughts, Depression, and Anxiety?
April 23, 2020
Are you feeling overwhelmed, stressed, battling with negative thoughts, depression, and anxiety? Do you need some strategies to help you navigate through life’s challenging times? I have designed an online class to help people struggling with feelings of depression, anxiety, and negative thoughts. This course addresses core beliefs and their effects on our thoughts and our relationships with others. The course offers strategies to confront, challenge, and replace negative core beliefs and distorted thinking. Many people have to stay home and unable to leave their houses. Therefore they have found that having so much time on their hands, they are flooded with thought and emotions. Sometimes these thoughts are overwhelming and lead to depression and anxiety. Some people can cope and use various strategies to manage their feelings. However, some struggle with these overwhelming feelings of depression and anxiety. They do not know where to seek help or are unable to afford the cost associated with the care that they need. I created the course as a resource, not as a substitute for services. To sign up go to https://learn.myoasiscounseling.com/
Telehealth on the Forefront
Telehealth on the Forefront
April 16, 2020
Telehealth is using video and audio technologies to support long-distance healthcare services. Through telehealth, providers can interact, assess, evaluate, and educate their client or patient virtually. Telehealth has been around for many years especially in the rural community, but with the current COVID-19 pandemic, it is bringing telehealth to the forefront. Telehealth was often used in the rural community to connect patients to services at a distant site to avoid long travel times.
In counseling, telehealth is used when an in-person encounter is not available. It could be due to the client’s immobility or to encourage engagement. Those confined to home or are institutionalized can suffer from mental health issues and need virtual services. Telehealth is also useful for those that are incarcerated and in need of services. People suffering from depression often have challenges engaging in treatment due to their illness. Telehealth has been used to remove some of those challenges.
Live video is often used when providing telehealth behavioral health services. Live video is a two-way interaction between a person and provider using audiovisual telecommunication technology. The majority of the American population owns a smartphone. Their phones can be leveraged to promote better health outcomes, offer convenience, and increase their access to care. CVS has been providing clinical services via telehealth since 2015. According to their study in the Journal of General Internal Medicine, 95 percent of patients “were highly satisfied with the quality of care they received, the ease with which telehealth technology was integrated into the visit, and the timeliness and convenience of their care.” Research has found that overall experiences among all age groups have been good. There are even people who prefer telehealth, for instance, those with severe anxiety disorders.
Benefits of telehealth include the convenience of care; it brings care to the client’s location, increased access to services, reduces the need to take time off work, reduces the potential for transportation barriers, confidentiality and reduces the barrier of stigma. Some may feel awkward talking to a person on a screen, however, according to the research, some people are more relaxed and willing to open up from the comfort of their own home or a convenient, familiar facility. Telehealth is very effective in treating PTSD and depression. Currently, many people are confined to their homes; they may be feeling overwhelmed with the current state of our world, feeling anxious or depressed, and perhaps are in need of services. Telehealth is a perfect option.
If you are interested in scheduling a telehealth appointment, go to MaggieDulcio.com and click on the “Book an Appointment” button on the upper right corner of the page or call 813-685-6700.
Taking Care of Self
Taking Care of Self
April 9, 2020
We have gotten only one body, and we have the task to self-care. Our body is our temple, and we need to do whatever necessary to maintain it. When it comes to self-care, it's not only a matter of caring for our physical body. It is just as imperative to consider our mental wellbeing as our spiritual wellness. We tend to complicate what we need to do to ensure we are well, and the reality is that it is quite simple to self-care. First, is our physical body, we need to get enough rest, drink plenty of water, be active, and eat well. Then we have our mental wellness; we need to learn to set appropriate boundaries and effectively communicate our needs. Last but not least, our spiritual health, we need to ensure we make time to connect with our creator.
Sleep is essential for a person's health and wellbeing. Although individual sleep needs vary, most adults need between six to eight (6-8) hours per night. Benefits of a good night's sleep include improved mood, better health, better weight control, better memory, and better focus. Many studies have been conducted, and results are the same, sleep deprivation affects mental and physical wellness.
We should drink plenty of water daily. The human body is made up of 65% water. Unfortunately, many of us are not drinking enough water. Water helps keep our temperature regular, lubricate, and cushion joints and get rid of wastes through urination, perspiration, and bowel movements.
If we want to be healthy, we need to be active. Exercise is vital for our health. Physical activity can help combat many health conditions and diseases. It can reduce the risk of heart disease and Type II Diabetes and Metabolic Syndrome. Being active can also reduce the risk of some cancers and control one's weight. Studies have shown that exercise can improve Mental Health and improve mood. It also will boost energy and promote better sleep.
Additionally, a balanced diet is vital for good health and wellbeing. Food provides our bodies with energy, protein, essential fats, vitamins, and minerals to grow and function properly. Daily food choices make a big difference in your wellbeing. Proper nutrition can help reduce the risk of some diseases, including heart disease, diabetes, strokes, some cancer, and osteoporosis. Good nutrition will improve the ability to recover from illness and injury and increase energy levels. Our body needs plenty of fruits and vegetables daily.
Appropriate boundaries inform others how we want to be treated. Setting boundaries ensure that others will know our expectations and can foster mutually respectful relationships. Sometimes we don't set limits because we want to be liked or please others, or we think we may scare people away. The reality is that when we don't set boundaries, we tell others that we don't know what we want, and we'll accept whatever is done to us. When we care for ourselves and love our self, we let others know what we want, and we can say "no" when boundaries are crossed. When we set boundaries, not only are we less stressed and anxious, those around us are also more at ease.
We are not merely the physical body, we are spiritual beings, and we were created to have a relationship with our creator. When we are disconnected from the creator, we can never achieve our full potential or reach our maximum satisfaction in life.
"Yes, a person is a fool to store up earthly wealth but not have a rich relationship with God." --Luke 12:21 NLT
So now we can rejoice in our wonderful new relationship with God because our Lord Jesus Christ has made us friends of God. --Romans 5:11 NLT
Self-care means taking actions to preserve or improve our health. We care not only for our bodies but also our mental and spiritual health.
Dealing With Anxiety
April 2, 2020
Anxiety is rampant in our society today. With a current world pandemic affecting millions around the world, it is not a surprise that many people are currently suffering from Anxiety. Information is readily available to people, including false information. It can be so confusing and frightening when there so many stories being concocted. Some find it rewarding to play on people’s fear; many factors are contributing to the increased feelings of Anxiety in our communities. Anxiety can be very debilitating to those who suffer from it. Anxiety can be described as exaggerated worries and expectations of adverse outcomes in unknown situations. Anxiety can cause sufferers to dread everyday situations. It can manifest in many different ways, such as General Anxiety, Phobias, Social Anxiety, Panic Attacks, and Separation Anxiety. In many instances, Anxiety co-occurs with Depression. Often, Anxiety will keep people from sleeping, concentrating, talking to others, or even leaving their homes. Anxiety disorders are the most common mental illness in the U.S. About 18% of the American population is currently suffering from an Anxiety Disorder.
Anxiety symptoms may vary, but common symptoms include muscle tension, headaches, stomach cramps, frequent urination, obsessive thoughts, sweating, heart palpitations, nausea, fatigue, dizziness, trembling, or shaking and ritualistic behaviors. Causes can vary from one individual to another. Contributing factors include brain chemistry, genetics, environmental conditions, upbringing, and life events. Other factors that may increase the risk of developing an Anxiety Disorder are long-lasting stress, chemical imbalance, family history, and other mental health issues, trauma, and a history of abuse.
Anxiety disorders are treatable. Medications alone have proven not to be effective in treating Anxiety. There can be many side effects associated with anti-anxiety medications. Often, tranquilizers are prescribed for people suffering from Anxiety. Common medications for treating Anxiety are Xanax, Klonopin, Valium, and Ativan. Other options for treatment include Cognitive Behavioral Therapy (CBT), Dialectical Behavioral Therapy (DBT), and group therapy. There are alternative treatments as well, such as Mindfulness, Meditation, Acupuncture, Yoga, and Aromatherapy. People may choose alternative treatment due to side effects associated with the use of medication. Some common side effects are drowsiness, slowed reflexes, slurred speech, confusion and disorientation, Depression, impaired thinking and judgment, memory loss, nausea, and blurred or double vision.
Many studies have shown that some essential oils help decrease anxiety symptoms. Essential oils can be inhaled or applied topically. Some oils may be safe for ingestion. Be sure to read labels carefully before ingesting any oil. Oils should be pure and not diluted or blended with synthetics that are unsafe for ingesting.
As we navigate through these times of uncertainty, it is crucial to seek help if you are struggling with Anxiety. Whether you choose to reach out to a friend, spiritual leader, or a health care professional, the most important thing is to get help.