Noah Enteen, LMFT

The Importance of Community for Your Mental Health

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Our mental health significantly impacts our quality of life, so it makes sense that we would want to do all we can to improve it. This may include things like eating healthy foods, exercising, and getting enough quality sleep each night. 

But there is something else that greatly influences our mental health and that is a community and a sense of belonging. Human beings are wired for connection. When we feel connected to others, we feel loved and supported. Friends can often help alleviate the stress in our life because our friends are there for us to lean on.

If you have been feeling alone and isolated, here are some ways you can find your own community and begin to connect with others:

Go with What Interests You

What activities and hobbies do you have? You may want to join a book club or take a painting lesson. If you’re athletic or used to playing a sport in school, maybe you could join a local team. You’ll no doubt find it easier to connect with others who enjoy doing the same things you do.

Volunteer

Being of service to others is highly rewarding, and volunteering is also a great way to connect with others who share similar values. What causes do you feel passionate about? What charities do you support? Check out their website or give them a call to see what volunteering opportunities they may have available.

Connect with Something Bigger Than Yourself

Do you have a particular religion or spiritual practice you connect with? Maybe it’s time to get back to your church or try taking that meditation class you’ve been thinking about. Is there a political cause that speaks to your heart? Helping others reach a meaningful goal can be a great way to find purpose in your own life.

Humans are not meant to be alone. We need to socialize. If you have been feeling down, now’s the time to go out and make some new connections.

And if you’ve been dealing with depression and anxiety for some time and could use someone to talk to, please give me a call.

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Filed Under: Depression

How to Prevent Burnout

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Not many people get through life without experiencing burnout at some point. Whether it’s from working more than one job, taking care of a sick loved one, or juggling family life while going back to school, burnout is real, and it negatively impacts your life and health.

Common Signs of Burnout

If you think you may be experiencing burnout but are unsure, here are some of the most common signs:

  • Physical and mental exhaustion
  • Feeling overwhelmed
  • A need to isolate
  • Fantasies of escaping
  • Irritability
  • Frequent illnesses such as colds and flues 

5 Ways to Prevent Burnout

Exercise

You know exercise is necessary for your physical health, but it is also fantastic for your mental and emotional health as well. Physical activity helps our bodies secrete feel-good hormones, which give our mood a boost. So be sure to commit to exercising at least 3-4 times a week.

Get Enough Rest

It’s essential to get enough restorative sleep each night. Sleep not only helps our bodies build and repair new tissue, but it helps us be able to feel calm and focus. 

If you have trouble getting enough ZZZZZs each night, skip caffeinated beverages past 2 pm, ban smartphones and other electronics from the bedroom, and establish a relaxing nighttime ritual like meditation, reading, or taking a bath.

Validate Your Feelings

“Keep calm and carry on.” That’s a fun saying for a throw pillow, but it’s not always the best advice. Sometimes it’s important to admit that you are struggling and that you need a break.

Remember to Play

Just because you’re an adult, that doesn’t mean you don’t need some downtime to just have fun. Whether you want to play a sport, enjoy a hobby, or go to the theater, be sure to make time each week to enjoy yourself and your life.

Ask for Help

During stressful times, it’s important to reach out to others for help. Sometimes all we need is a friendly ear to listen to what’s on our minds and hearts. Let your friends and family know you could use a little support.

If your stress levels don’t seem to go down, you may want to consider working with a counselor who can help you navigate your feelings and offer coping strategies to deal with the issues you have going on.

If you’d like to speak with someone, please reach out to me.

SOURCES:

Filed Under: Anxiety

What is Neurodiversity?

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Neurodiversity is a concept given life back in the 1990s by an Australian sociologist named Judy Singer. The term is used to represent the different ways people think, behave, communicate, and more. 

Neurodiversity is often associated with challenges an individual may face. For instance, people with neurodiverse traits may be diagnosed with conditions such as attention deficit hyperactivity disorder (ADHA) dyslexia, or autism. But the concept turns the traditional diagnoses on their heads. Instead of thinking something is “wrong” with the person, the new science is suggesting that within the human genome, there is a diversity we’ve yet to fully grasp. Conditions aren’t necessarily faults in the brain but rather a unique expression. 

Neurodiversity and Mental Health

Extensive data points to the fact that there are greater rates of depression and anxiety co-occurring in individuals with diagnoses of autism, ADHD, and dyspraxia. Autism alone has been linked to higher rates of anxiety, eating disorders, mood disorders, obsessive-compulsive disorder, and more. Much of this may stem from the fact that individuals with autism have typically been found to have low levels of dopamine, a “feel good” neurotransmitter greatly responsible for elevated moods.

But what about those individuals whose levels of dopamine are in the normal range? And for that matter, what about depression and anxiety in people who have not been diagnosed with any other cognitive condition?

For years, psychologists, psychiatrists, and neurologists have tried to understand the profound links between body, brain, and life experiences. And what we have learned is that narrow diagnostic categorization doesn’t allow us to recognize all of the diverse ways cognitive conditions express themselves in the human race. 

Neurodiversity helps solve this. It embraces the complexity of the interconnectedness of the brain, body and life to help us get better patient outcomes. As clinicians, we need to move away from crude labeling and diagnoses and begin to focus on personalized interventions and treatment plans to better serve our clients.

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Filed Under: Uncategorized

Affirmative Therapy for the LGBTQIA+ Community

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People within the LGBTQIA+ community share many things in common outside of sexuality and identity. Many seek therapy for things like self-esteem concerns, anxiety, relationship issues, and more. Regardless of the reason, someone from the community might seek counseling, it is important that their therapist will be accepting and supportive.

What is LGBTQIA+ Affirmative Therapy?

LGBTQIA + Affirmative Therapy was developed to address the unique emotional and mental health needs of members of the LGBTQIA+ community. This therapy describes the acknowledgment and acceptance of an individual’s identity and sexual orientation. Therapists who offer affirmative therapy provide their LGBTQIA + clients a safe space to develop a healthy sense of self and strengthen their voice. 

Tenets Of LGBTQ + Affirmative Therapy

LGBTQIA+ Affirmative Therapy can help someone challenged with mental health issues navigate their life and choices in a more thoughtful and meaningful way. Here are some of the main tenets of LGBTQIA+ Affirmative Therapy:

Safe Spaces

The most important aspect of effective therapy is creating a safe space for the client to explore their emotions and heal any trauma. In LGBTQIA+ Affirmative Therapy, individuals are welcomed without any judgment or preconceived notions.

Finding a True Ally

Once a safe space and genuine trust have been established, an alliance can be fostered where the LGBTQIA+ individual feels they are supported and celebrated.

 

What is the Best Way to Find an LGBTQIA+ Affirmative Therapist?

If you would like to work with a trained LGBTQ + Affirmative therapist, there are several steps you can take to find one:

  • Ask a friend or acquaintance for a referral
  • As for a referral from a well-known LGBTQ + organization
  • Do a Google search specifically using the term LGBTQ + Affirmative Therapy

Make a list of two to three therapists who seem qualified to help you with your unique issues, then feel free to call them to get a sense of their personality. A good therapist will be happy to speak with you to make sure your questions are answered and you feel comfortable moving forward.

If you are experiencing a mental health issue and would like to work with an LGBTQ + Affirmative therapist, please reach out to me. I offer telehealth sessions and am happy to discuss how I may be able to help.

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Filed Under: lgbtqia+

The Healing Power of Nature

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One only needs to read a few lines from poets such as Frost, Wordsworth, and Thoreau to recognize the love for and connection to nature human beings have always had. Nature stirs our souls and imagination and brings beauty to our everyday lives. But it turns out, nature also brings a slew of benefits to our mental and physical health.

The Many Benefits of Spending Time in Nature

Research is now clearly indicating that spending time outdoors can have a positive impact on our health. Whether you bike, hike, or simply sit under a tree enjoying the sights and sounds, time in nature has shown to reduce stress, slow heart rate, improve pain, lower cortisol, and stimulate the immune system by boosting the production of natural killer cells that fight disease and infection.

In addition, time outside means time in the sun, and THAT means getting a nice boost of vitamin D, which can do everything from preventing disease, make our bones and teeth stronger, and improve our mood.

Give Ecotherapy a Try

Ecotherapy, which is also sometimes referred to as nature therapy, is a practice in the emerging field of ecopsychology. The idea behind this practice is that many modern people, whether they are aware of it or not, feel a massive disconnect from the natural world. When you think about it, our ancestors spent hundreds of thousands of years living WITH nature, feeling it under their bare feet, being outside, ebbing and flowing with the shifts in seasons.

But today, most of us are only connected to a digital device. Ecotherapy gets us away from our screens and out into the beauty of the natural world. Many clinicians, including myself, believe that the earth has a natural ability to balance us. When we get back in touch with the systems of nature, we can experience improved mental health.

If you are feeling out of sorts and like the idea of trying ecotherapy, you can simply spend more time outside. If you would like someone to help you reconnect with nature, please get in touch with me. I am a big proponent of nature therapy and use it in my practice.

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Filed Under: Depression

The Power of Vulnerability

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We live in a society that rewards those with courage and valor. We are taught from a young age that it’s good to face our fears, for doing so is often the catalyst for powerful and lasting change.

And yet, how many of us allow ourselves to be vulnerable?

Think of the amount of courage it takes to allow yourself to be in a position where your heart might get broken. To say “I love you” first. How much courage does it take to put yourself out there and make new friends? Go for that promotion? Rely on others instead of only ourselves?

The Benefits of Vulnerability

We know the obvious benefits of courage. Wars are won, bad guys are put in jail, people are saved from burning buildings. But how can we benefit from being vulnerable?

More Intimacy

Opening up to another human being and sharing your deepest emotions is what ultimately builds healthy and lasting relationships. When we expose our authentic selves, we set ourselves up for potential heartache, yes, but also for ultimate connection.

Better Self-Worth

Being vulnerable also allows us to accept ourselves as we are, flaws and all. This helps us to STOP comparing ourselves to others and experience a tremendous boost in our self-esteem and self-worth.

It Begets Compassion

Getting comfortable with our own vulnerability means we can also be comfortable with others’. And this means, in those times when the people in our lives show their vulnerability to us, we can respond with compassion.

Start the Journey

As they say, every journey starts with a single step. Your journey toward embracing your own vulnerabilities will also start with a single step. This may mean spending more quiet time alone. It may mean the next time a good friend asks, “How are you?” you tell them the truth.

It may also mean digging deep and uncovering some old wounds and darkness that you have been ignoring. And for this part of the journey, you may want to consider seeking guidance from a trained therapist who can offer tools and advice.

If you’d like some assistance on your journey, please get in touch with me. I’d be more than happy to discuss how I may be able to help.

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Filed Under: Self-Esteem

How to Deal with Social Anxiety after COVID

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It has been a very long year. Lockdowns and social distancing have had a profound impact on our hearts and minds. But thankfully, as the vaccines roll out and the country begins to slowly open back up, we are beginning to return to some kind of normal.

While many people are jumping for joy with the idea of taking part in normal social gatherings and getting back to life pre-pandemic, there are also those individuals who are feeling a bit of social anxiety at the same time. This is to be understood.

Being social requires a set of skills. We learned as children how to interact with those around us. As we grew older, we learned even more of the intricate and complex social structures, rules, and more. Being away from society for a year or more has put a kink into these important skills for many of us. You may have learned how to ice skate as a kid, but if you haven’t been on skates for years, there’s a good chance you’ll break some bones!

Here are some tips for dealing with any social anxiety you may be experiencing:

Be Kind to Yourself

Many will find it absolutely exhausting trying to relearn all of the social skills they haven’t practiced in some time. It’s okay, you’re not the only one who is struggling right now. Just be kind and gentle with yourself.

Stick with Your Own Comfort Level

Some people may be feeling anxiety right now because they are unsure of how safe it is to be out in the world. If we’re honest, the talking heads on TV seem to give us mixed signals about what is really going on. All you can do is set your own boundaries and determine what you feel comfortable with. If you’re not comfortable giving or receiving hugs, don’t feel pressured by someone else. Respect your own boundaries and comfort level and take things day by day.

Take Things Nice and Easy

If you haven’t worked out physically in some time, you wouldn’t, on your first day at the gym, run for an hour on the treadmill and THEN lift heavy weights afterward. You’d take things slow so as not to hurt yourself.

Apply this same logic to your social life. If you feel out of shape socially, then take things slow. Don’t suddenly fill your social calendar with all kinds of activities and events. Start with a small gathering and go from there.

Speak with Someone

If you find your anxiety isn’t dissipating after some time, you may want to speak with a counselor. They can give you the tools to help you get out of your rut and back into a healthy and joyful life.

If you’d like to speak with someone about your anxiety, please reach out to me.

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Filed Under: Anxiety

What is Social Anhedonia?

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When you boil life down to its very essence, you’ll find what’s left is a series of human emotions. All of the experiences in our life come with emotion, whether it’s joy, sadness, anger, or anxiety. That’s why so many people choose to do everything they can to avoid situations that bring pain and only focus on those experiences that offer them pleasure.

How different life would be if we weren’t able to feel the pleasure that human experiences offer us. Some people, however, go through life not being able to feel pleasure. These people suffer from what’s called anhedonia.

What is Social Anhedonia?

Anhedonia is a term used to describe a condition where someone is unable to enjoy the good or pleasurable things in life. Physical anhedonia describes when someone cannot experience pleasure from physical sensations such as the taste of food or the loving caress of a partner.

Social anhedonia describes someone who cannot experience the joy of human companionship. 

Of the two disorders, social anhedonia is far more common. Though having said that, it’s important to point out that social anhedonia is not the same as introversion, shyness, or social anxiety. Instead, social anhedonia describes a condition where the person’s ability to feel pleasure and enjoyment from social interactions is diminished or totally missing.

Some of the most common symptoms of social anhedonia are:

  • Social withdrawal
  • Lack of relationships
  • Reduced emotional responses
  • Depression
  • Poor social adjustment
  • Decreased overall positivity
  • Monotone or flat vocal expression

Causes and Treatment Options

At the root of anhedonia is often depression, though not everyone who experiences social anhedonia is depressed. Unfortunately, many prescription medications for depression can actually cause anhedonia. 

Other risk factors for developing anhedonia include:

  • A family history of schizophrenia or depression
  • A traumatic or stressful event
  • A history of neglect or abuse
  • A chronic illness that impacts your quality of life
  • A major and sudden illness
  • Disordered eating

If you believe you or a loved one may be suffering from social anhedonia, it’s important to make an appointment with your healthcare provider to determine if your symptoms are the result of some type of vitamin deficiency or a thyroid disorder. 

If everything checks out physically, then it’s important to begin working with a mental health therapist. He or she can develop a customized treatment plan that will focus on what is called “behavioral activation interventions.” I have found in my own practice that by prompting clients to take external actions and focus on savoring or noticing positive experiences, healing can occur, and it can become more commonplace to feel joy from social interactions. In addition, if you are suffering from depression and your social anhedonia is a result, that can be addressed through therapy as well.

If you or a loved one are not enjoying life to the fullest and would like to explore treatment options, please be in touch with me.

SOURCES:

https://www.goodtherapy.org/blog/Indicators-of-Social-Anhedonia

https://www.healthline.com/health/depression/anhedonia#causes

https://www.psychologicalscience.org/publications/observer/obsonline/why-some-people-get-little-pleasure-from-social-interaction.html

Filed Under: Depression

Eating Healthy without a Diet – Why it Matters

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A quick search on Google will bring up myriad trending diets that claim to help people lose weight. The problem with a majority of these diets is, they aren’t very healthy. The cabbage soup diet? Baby food diet? The “five-bite” diet? Not only are many fad diets unhealthy, but some are also downright dangerous!

The truth is, eating healthy can help a person lose weight and even prevent some common chronic diseases from developing. For example, eating healthy can decrease your risk of developing high blood pressure, type 2 diabetes, and heart disease.

Here are some tips on how you can eat healthy to lose weight and feel great:

Focus on Eating Whole Foods

Your goal should really be to stop eating processed foods and start preparing your own whole foods. If your food comes in plastic or cardboard packaging, it’s not a whole food and is most likely laden with trans fats, hidden sugars, and weird chemicals you can’t pronounce.

Try eating more meats, eggs, dairy, fruits, veggies, nuts, and seeds.

Pack Your Lunch

Even with the best of intentions of eating healthy, many working adults refuse to take their lunch to work with them. 12 pm rolls around and they are very hungry, which causes them to make poor food choices and get their lunch out of a vending machine or from the fast-food joint down the street. Do your best to prepare healthy lunches and bring them with you.

Combine Healthy Eating with Other Healthy Habits

To lose weight and optimize your overall health, you’ll want to combine good nutrition with healthy habits such as exercising, managing stress, and getting enough sleep. In fact, research has shown that quality sleep is just as important for disease prevention and weight management.

If you want to lose weight and be healthy in the new year, then follow these tips.

 

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Filed Under: Nutrition

Mental Health Habits for 2021

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We live in a society that seems obsessed with physical health and weight loss. A majority of people have tried one or more diets to lose weight. People join gyms, juice, and take supplements, all in an effort to optimize their physical health.

Sadly, most people don’t give their mental health a second thought.

The problem is, no matter how good you look in a bathing suit or how “ripped” you may be, or how low your cholesterol is if you aren’t mentally healthy, your life is negatively impacted.

In the age of Coronavirus, when many of us are dealing with health and financial struggles, the stress can really take a toll on our mental health. With this in mind, here are some good mental health habits to practice in 2021 and beyond:

Practice Gratitude

Gratitude is like a magic bullet when it comes to mental health. Too often, when we are feeling negative emotions, we deny our full reality, that is to say, we deny all of the wonderful things that are present in our life. Be sure to take realistic stock in your life each day and feel grateful for the people, events, and things in your life that bring you joy and happiness. And be sure to share your gratitude with others!

Value Yourself

The only thing worse than dealing with grief, sadness, and stress, is doing so while devaluing your own self-worth. Be sure to treat yourself as kindly as you do your loved ones. See the good in you and practice self-care and self-compassion every day.

Lose Control

Most of us cling to the idea that we can control every single facet of our lives. It’s just not true. This desire for full control brings with it a sense of anxiety. Make this year the year you finally let go of needing to control everything.

Surround Yourself with Positive People

Toxic people are bad for our mental health. It’s time to cut ties with those who bring you down in order to make room for people who will support you.
Along with these habits, you may want to consider speaking regularly with a mental health counselor, who can help you navigate any issues you may be dealing with and provide coping techniques.

If you’d like to explore treatment options, please get in touch with me. Let’s discuss how I can help you make 2021 your best year yet!

 

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Filed Under: Adolescents/Teens, Anxiety, Depression