Noah Enteen, LMFT

Pets Are Better Than Medication

by

“Dogs have a way of finding the people who need them, and filling an emptiness we didn’t ever know we had.”

– Thom Jones

For many of us, our home is just a house unless there is something with four legs and a tail sharing the space with us. Our pets are not only cuddly and cute, they give us unconditional love.

But it turns out our pets actually offer us more than “just” unconditional love; they seem to also have the ability to help our physical and mental well-being.

Research has found that the bond we share with our animals can do everything from improve our cardiovascular health to lower our cholesterol and decrease our blood pressure.

Beyond these physical health benefits, our animal companions can help our mental and emotional life as well. Here are some ways your pet is better than medication.

Our Pets Teach Us Mindfulness

Have you ever just watched your dog or cat find a swath of sun as it streams into your house in the afternoon? They seem to luxuriate in the warmth and energy of the sun in those moments. Nothing else matters to them but enjoying the feeling of the sun on their body.

Our pets can teach us how to be more mindful and enjoy every moment of our life if we let them. Studies have shown that mindful meditation, which simply means to be fully in the present moment, helps alleviate stress and anxiety.

Let your pets be an example and try and spend more time just “being” instead of “doing” so much.

Pets Relieve Stress

Let’s face it, each of us faces our fair share of stress in life. But research has shown that our dogs and cats act as de-stressors. This is why a growing number of companies such as Atlantic Health System, Mars Inc., Amazon, and Etsy, to name a few, are allowing employees to bring their dog to work.

College students are a segment of the population that also feels a lot of stress. When the University of British Columbia brought therapy dogs on campus, allowing a group of 246 students to pet and cuddle them, the students reported their stress levels decreased significantly after the interaction.

Pets Offer Empathy

There are numerous accounts of war veterans who, when they experience pain and agitation, are comforted by their service dog who will run into the room, somehow sensing their need for empathy.

Recent findings from the University of Vienna suggest that dogs can sense emotions and even differentiate between good and bad ones. There are numerous reports of cats living in nursing homes, sensing when someone is about to pass and going to lie on their bed.

The long and short of it is, when we are feeling tired, scared, sad and alone, our pets are there to remind us that we are not alone and that they love us very much. For those of you who have pets, hold them tight and show them your appreciation. For those of you that don’t have pets, it may be time to take a trip to the local shelter.

 

Filed Under: General

How Telehealth May Change the Future of Therapy

by

A while back there was a very funny television show starring Lisa Kudrow (ditzy Phoebe from Friends) called “Web Therapy.” It was an improvised show and Lisa played a therapist who treated her patients over the Internet. Hence the title of the show.

Well, back when the show was on, the idea of treating mental health patients via a webcam seemed ludicrous. And the show did a great job at poking fun of Lisa’s character and her “wacky idea” of web therapy.

Fast forward 12 years after the show’s debut, and web therapy is now “a thing” thanks to telehealth technology. Yes, psychotherapy appointments can be held between therapist and patient while one is in one building, state, or country and the other is somewhere else entirely.

Why was web therapy a joke 12 years ago but telehealth is now gaining in popularity? The shift is most likely due to the growing popularity of tech solutions among younger generations. There’s also something very attractive about the ease of telehealth; of not having to leave your house or office to get the help you need.

As younger generations have become accustomed to using apps to have food, beer and groceries delivered right to their door, they expect these same conveniences from their health providers. While it may take a few more years before telehealth becomes truly mainstream, indicators suggest that push is more than likely to happen.

Benefits of Telehealth

We’ve already discussed the most obvious benefit of telehealth to consumers, and that is ease. But what about the benefits to the therapists?

To start, telehealth means those people who would otherwise feel too uncomfortable seeking therapy in person will now be open to seeing a therapist “privately.” This means a therapist has a larger number of people to deliver their services to.

Also, since these services can be delivered from a home office, a therapist can easily reduce their practice’s operating costs and overhead expenses.

Many therapists are saying the adoption of telehealth should have come sooner, but support and guidance on telehealth are finally coming from the American Psychological Association (APA) and other psychological organizations.

Therapist Need to Get Ready for the Switch

You can’t expect a therapist who has been treating patients face-to-face for x number of years to suddenly do well sitting in front of their computer’s camera. There are some subtle but important differences in working with patients over electronic connections.

For instance, in person, when a therapist breaks eye contact with a patient to take down a few notes, there is still a connection there because they are still in the same physical space. But over the Internet, when a therapist looks away to take notes, it may seem to the patient that the client is distracted. Providers interested in offering telehealth services to their patients will have to keep things like this in mind and always assure they are paying attention.

The APA offers continuing-education workshops on telehealth at its Annual Convention, and several divisions have begun providing training in telehealth as well. Therapists can also find online courses and training offered by the American Telemedicine Association.

No one is laughing any longer at the idea of web therapy. Instead, both consumers and therapists are embracing technology to bring about positive change and outcomes.

 

References:

Filed Under: General

How to Set Healthy Boundaries

by

Relationships can only be healthy when both people have the space to be themselves and maintain their personal integrity. Sadly, many people find themselves in relationships, romantic and otherwise, with people who do not respect boundaries and feel entitled to have their needs met regardless of the other person’s. These people most likely grew up in households that were unsafe and unstable, and where there was a constant invasion of personal boundaries.

If you can relate, chances are you have a hard time creating healthy boundaries to create the life experience you wish to have. Here are some ways you can begin to do so:

Identify Your Limits

You can’t set boundaries unless you discover where it is you personally stand. You’ll need to take a bit of time to recognize what you can and cannot tolerate. What makes you happy and what makes you feel uncomfortable and stressed? Only until you have made these discoveries can you move on to the next steps.

Don’t Be Shy

People who have similar communication styles are easy to engage with. These people will quickly understand what your new barriers are. But people who have a different cultural background or personality may not easily understand your boundaries. With these people, it’s important to be very clear and direct.

Pay Attention to Your Feelings

People who have a hard time setting boundaries don’t often allow themselves to acknowledge their own feelings because they’re usually too busy worrying about everyone else’s.

You’ll need to start recognizing how people make you feel in order to know whether your new boundaries are being crossed or not. When you’re with someone, make mental notes, or even jot down in a journal how that interaction made you feel.

If, after spending time with someone, you feel anger or resentment, this is a sign that the person may be overstepping your boundaries. Reiterate to this person what your boundaries are. If they continue to disrespect you and them, you will want to cut yourself away from further interactions.

Make Self-Care a Priority

Put yourself and your needs first. This may feel strange and even somehow wrong if you’ve spent your entire life taking care of others. Give yourself permission to feel your feelings and get what you need to feel happy and well.

Speak with Someone

If you’ve spent an entire life with a sense of low self-worth, you may find setting boundaries quite difficult. In this case, it’s important to speak with a therapist that can help you discover where these feelings are coming from and how to change your thought patterns and behavior.

If you’d like to explore therapy, please get in touch with me. I would be happy to help you on your journey toward self-care.

Filed Under: Couples/Marriage, General, Issues for Women

5 Warning Signs It’s Time to Try Couples Counseling

by

When you first fell in love, you could never imagine that someday the sound of your partner chewing could make you want to scream. It’s inevitable that once we are out of our honeymoon phase and reality sets in, we realize that all relationships take work and compromise. But while some couples may hit bumps in the road every so often, other couples find themselves in bigger trouble, with neither party knowing exactly how to fix things.

If you are in a relationship that is no longer feeling healthy, here are 5 warning signs that it may be time to try couples counseling:

1. There is No Longer Healthy Communication

Once you have a communication breakdown, you are unable to rationally share thoughts, feelings, and concerns with each other. Beyond this, unhealthy communication tends to leave one or both partners feeling depressed, angry and hopeless.

2. Trust Has Been Broken

When there has been infidelity, it is very difficult for the couple to rebuild trust and repair the damage. While there is no magic pill to recover from an affair, a therapist can offer tools and strategies to rebuild trust.

3. You’re More Like Roommates

If you and your partner act more like roommates than romantic partners, this indicates a lack of intimacy and a potential need for professional help.

4. One or Both of You Has Begun Acting Out

You try to mask your real feelings for as long as possible, but then you start to act out the hurt and resentment you may be feeling. For instance, if your partner has been unfaithful and you have agreed to stay in the relationship and work things out. But over time you find yourself lashing out, acting rude and trying to make them believe you are having an affair so they will feel the same kind of hurt. This acting out is unhealthy for both people and is a BIG indicator you need to seek some help.

5. When the Only “Solution” Seems to be Separation/Divorce

A break from negative energy can be very helpful to the relationship. But when a temporary break leads to more and more time away from home and someone renting their own apartment, this indicates a need for counseling. Spending time away from home usually doesn’t lead to any real resolution, just more distance.

 

If you and your partner are interested in exploring treatment options, please be in touch with me. I would be more than happy to discuss how I may be able to help.

Filed Under: Couples/Marriage, General

When is the Right Time to Try Couple’s Counseling?

by

For better or worse. Those words seem easy to say at the time, but when worse gets really bad, many couples are ready to throw in the towel. That’s because they didn’t seek help in time and let things get out of hand.

The Stigma of Counseling

It can be hard to make the decision to go to couples counseling because it means you have to face your problems and admit you and your partner are on shaky ground. That can be incredibly scary to admit. It’s not dissimilar to thinking something may be wrong with your health, but you’re too scared to face the music and so you ignore the issue until it gets way too big.

Beyond having to admit you and your partner have problems, there’s also the uncomfortableness of not being familiar with therapy. It can definitely feel a bit mysterious and scary sitting down with a total stranger and sharing personal information about your relationship.

For these reasons, far too many couples let their marriage issues sit on the back burner, percolating. But the better option is to nip an issue in the bud as soon as it rears its ugly head.

To save you some confusion, here are some of the most common relationship issues that typically require some time in couples counseling.

Broken Trust

Whenever there is a major breach of trust, as in an extramarital affair, there is usually a need for couples counseling. A therapist can help you both rebuild the foundation of trust.

More Frequent Arguments

To each relationship, a little rain must fall. But when you start having frequent torrential downpours, it’s time to ask for help. An increase in fighting and intensity of fighting often means significant problems under the surface.

You’ve Experienced a Devastating Event

Life throws us events in our lives that are hard to rebound from. Whether it’s a financial loss or the loss of a loved one, as in the loss of a child, the trauma can change the way you and your partner relate to one another.

These are just a few of the reasons you and your partner should consider exploring couples counseling. It’s always better to seek help than try and go it alone.

If you are interested in treatment options, please be in touch with me. I’d be happy to discuss how I may be able to help.

Filed Under: Couples/Marriage, General, Trauma / PTSD

What is EMDR?

by

Eye Movement Desensitization and Reprocessing therapy, or EMDR, is a set of standardized protocols that incorporate elements from many different treatment approaches. It has been researched extensively and proven effective for the treatment of trauma.

What Issues Can EMDR Treat?

EMDR is used to treat a variety of mental health issues including:

  • – Panic attacks
  • – Complicated grief
  • – Dissociative disorders
  • – Disturbing memories
  • – Phobias
  • – Pain disorders
  • – Performance anxiety
  • – Stress reduction
  • – Addictions
  • – Sexual and/or Physical abuse
  • – Body dysmorphic disorders
  • – Personality Disorders

How Exactly Does EMDR Work?

It appears that EMDR has a direct effect on the way the brain processes information. This is very beneficial to someone who has experienced a trauma, as their brain cannot process information as it normally does.

To these people, a moment in time becomes “stuck” in their minds, and they experience the trauma, the sounds, smells and images over and over again. This, in turn, effects how they see the world around them and relate to other people.

After a successful EMDR session, the brain can once again process information normally, and the person no longer relives the trauma. While they still remember that the event happened, they are not physically, mentally or emotionally upset by it.

What is perhaps most interesting about EMDR is that it appears to be very similar to what occurs naturally during REM (rapid eye movement) sleep. For this reason, EMDR can be considered a physiologically based therapy that helps individuals deal with distressing events in a new and less disturbing way.

What are EMDR Sessions Like?

EMDR is an integrative psychotherapy approach that incorporates eight phases of treatment. How long it takes an individual to experience benefits of this therapy depends on their personal history.

Treatment typically targets three different areas: past memories, present disturbance, and future actions. The goal of this treatment is to process information and experiences differently. Each session aims to leave the patient with healthy emotions, understanding, and fresh perspectives that will ultimately lead to healthy and useful future behaviors and interactions.

How Long Does it Take EMDR to Work?

It is often helpful to have one or two sessions with the individual to fully understand the nature of their problem to determine if EMDR therapy will be an appropriate treatment. During these sessions, the therapist will answer any questions the prospective patient may have about EMDR. Once the therapist and individual agree EMDR is the right way to go, actual therapy may begin.

Sessions typically last between 60 and 90 minutes. How many sessions will be required will be based on the type of problem, personal circumstances and the degree of the trauma. EMDR may be used within a standard “talking” therapy, as an adjunctive therapy with a separate therapist, or as a treatment all by itself.

If you or a loved one is interested in exploring EMDR treatment, please contact me today. I would be happy to speak with you about how I may be able to help.

Filed Under: General

4 Ways to Reduce Anxiety on Your Coffee Break

by

According to the Anxiety and Depression Association of America, anxiety disorders affect roughly 40 million people over the age of 18 in the United States. Though these disorders are highly treatable, only 36.9% of those with anxiety seek treatment. Perhaps this is because of busy schedules or a lack of insurance that causes so many people with anxiety to suffer in silence.

But there are proven strategies you can do that don’t cost a penny and take little time. In fact, you could do any of the following strategies on your lunch or coffee break. Here are some ways to reduce your anxiety:

Breathe Deeply

According to a study published by the Journal of Emergency Medicine, 30% of people who go to the ER with complaints of chest pain and no evidence of coronary artery disease are actually suffering from a panic attack. Why is this so common?

When we are stressed or anxious, we tend to over-breathe or under-breathe. This can cause dizziness and hyperventilation. Deep breathing is a powerful way to gain control over your breath and reaction to a panic attack. Studies show taking slow, deep, breaths soothes our nervous system and increases brain activity. And you almost immediately feel a calm settle over you. Try it for yourself.

Try Listening Meditation

One way to get your mind to settle down is to meditate. And one of the easiest ways to meditate is to practice listening meditation. This is exactly what is sounds like. Sit quietly, eyes closed, and begin to listen to the ambient sounds in the room. What do you hear? Buzzing lights? A fan? Someone cough? Birds outside? A lawnmower? Just be aware of all the sounds and try and expand that awareness to hear as much as possible. This form of meditation is fun and effective, because you cannot possibly listen, truly listen, and think at the same time.

Take a Walk

Nervous energy needs to go somewhere – it has to be burned. Taking a 15- minute walk around the block can be a great way to get rid of this energy while breathing deeply. As a bonus, your body releases feel-good chemicals like endorphins when you exercise.

Don’t Drink Coffee

Yes, I am asking you on your coffee break to not drink coffee. Or soda. Caffeine and sugar can exacerbate anxiety by making us feel jittery and nervous. You are far better off sticking with water.

 

I hope you will give these anxiety-busting strategies a try. If you feel they are not helping as much as you need and you would like to speak with someone, please get in touch with me. I’d be happy to speak a bout treatment options with you.

Filed Under: Anxiety, General

5 Free Ways to Improve Your Mental Health

by

When we talk about our mental health, we’re talking about much more than a clinical diagnosis. Your mental health also refers to your psychological well-being. Having a healthy psychological well-being means you’re able to better manage your emotions as well as your mood. Every day presents its unique challenges, and a healthy mental state can help you take challenges in stride.

1. Positive Affirmations

Repeating an affirmation can help you create a positive mental outlook that will be a driving force in your life. Use a search engine to look up “positive affirmations” and you’ll find several ideas of words and phrases that resonate with you, and things you struggle with. You can also try searching for something more specific, such as “positive affirmations for women” or “positive affirmations to improve self esteem”.

Repeat your phrase or phrases during meditation, either out loud or in your mind. Repeating affirmations or mantras during consistent meditation practices can help you overcome negative self-talk, which will greatly improve your mental health.

2. Gratitude

Practicing gratitude will sharpen your attention towards the positive aspects of your life. By focusing on what’s good, you’ll start to notice and appreciate other positive things in your life. Gratitude is more than just a feeling; it is a choice. By choosing to be grateful, you can keep your mind distracted from negative thoughts.

3. Eat Healthy

Eating healthy is a vital part of positive mental health. Eating a balanced diet of fruits, vegetables, lean protein and whole grains will slowly release energy into your bloodstream, creating a consistent level of energy that won’t leave you feeling tired or sluggish. Eating healthy will also provide a mental boost because you’ll feel good about your healthy food choices.

4. Sunshine

Sunshine is a great way to boost your mood. Put on some comfortable walking shoes and take a leisurely walk around your neighborhood, or a local park. Exposure to sunlight will help your brain release serotonin which will boost your mood, and help you feel more calm and focused.

5. Get Some Sleep

A good night’s sleep is a vital part of a healthy lifestyle. When you’re well rested, you’re naturally energized. Regular sleep also boosts your immune system as well as your cognitive and mental health.

 

You have the power to improve your mood. By making some healthy additions to your daily routines, you can develop regular habits that will improve your overall mental well-being.

Are you having trouble staying positive or managing your moods? A licensed mental health professional can help you find better coping strategies, and offer additional support and guidance to help you live a more balanced life. Call my office today, and let’s schedule a time to talk.

Filed Under: General

5 Tips for Making Friends in Midlife

by

For many people, middle age is the catalyst to take stock of life. The kids have flown the coop and there’s more time to reconsider your likes, dislikes, goal, and dreams.

Middle age is also the time we tend to look around at our social circles. Are our friendships still there? Have we lost friends due to illness, a move, or divorce? Do we want something different out of our friendships? As we age, we tend to have less tolerance or energy for fluff friendships. We want substance and real, genuine connections.

But making friends when you’re older is not always that easy. It was simple in school or during those early days in our first job – you saw the same people every single day. You were surrounded by friend candidates. But once you hit middle age, it becomes more difficult to meet new people.

The good news is, while challenging, it’s very possible to make new and lasting friendships. Here are some tips to help you make new friends in midlife:

1. Don’t Feel Embarrassed
There is no reason to feel embarrassed about being lonely or friendless. It is far more common than we are led to believe from the media. So, don’t feel bad, and get ready to put yourself out there.

2. Volunteer
Volunteering is a great way to meet new people who share your values. As an added bonus, studies have shown that people who volunteer are healthier and live longer!

3. Take a Class
Do you have a passion for dance? Painting? Photography? Taking a class is a great way to learn more about something you already love, be engaged, keep your brain young, and meet people with similar interests and hobbies.

4. Reach Out to Acquaintances
How many times have you run into someone you “sort of know” at a work function or at your local Starbucks. Every time you have a conversation with this person you think, “Gee, I wish we were friends.”

The next time you see this person, ask if they’d like to have lunch. Get their contact information and follow up. You never know, it could be the start of something worthwhile.

5. Get into the Habit of Being Social
By midlife we’ve gotten into some pretty significant habits. Some good…some not so good. If you’ve never been a social butterfly – but instead someone who is used to staying home with the kids or simply staying in because it’s easier – putting yourself out there will probably feel weird. However, it’s important to try to be social daily. This could mean simply taking a walk around your city or neighborhood and saying hello to friendly faces or calling up an acquaintance for a chat.

Good relationships are important for our overall health and the quality of our lives. While it may seem intimidating to build new friendships in midlife, these can actually be some of the most lasting and profound connections we end up making.

 

Do you believe you lack social connections because of fear, grief, or a low self-esteem? If you’d like to explore therapy, please get in touch. I’d be more than happy to talk about how I may help.

Filed Under: Aging, General

5 Ways to Recharge Your Energy After a Rough Day

by

Few things zap your energy the way a stressful day can. Stress is known to reduce our levels of serotonin and dopamine, neurotransmitters that play an important role in our mood, energy and motivation. After a difficult day, you might be tempted to lounge on the couch watching TV until it’s time to go to bed. Although it might feel good in the moment, it won’t give you the mood and energy lift you need after a rough day. Here are five simple ways you can recharge yourself.

1. Unplug

After a stress-filled day, you need to unwind—and that means turning off your phone for some much-needed “me” time. It can be tempting to sit on the couch with your phone all night, checking emails, responding to texts, or getting lost on Facebook or Instagram.

Unplug. Turn your phone off and put it in a drawer in a room in your house that’s out of the way, or leave it in your car. Don’t touch it again until after you’ve had a good night’s rest.

2. Go Outside

If the sun is still out after your rough day, put on your comfy shoes and go for a quick walk. Exposure to the sunlight will help your brain release serotonin, which will boost your mood and help you feel calm and focused. Exercise is also one of the best ways you can improve your mood, helping you relieve stress and sleep better at night. Even if the sun is down, a walk outside will still help, as the exercise and fresh air will help you feel invigorated.

3. Refresh Yourself

After a tough day, take the time to refresh yourself by taking a 45-minute nap. A quick 5 or 10-minute meditation session can also help lift you up. Use your phone to find a guided meditation on YouTube, or play some relaxing music while you meditate quietly for a few minutes. You can also pamper yourself with a bubble bath, or if you need something more uplifting, take a quick shower. Before you get out of the shower, splash some ice cold water in your face; the chill will refresh you and wake you up.

4. Eat Healthy

A healthy dinner or snack is just the thing you need after a rough day. Avoid comfort foods that will leave you feeling sluggish. Instead, fuel your body with protein, fruits, vegetables, and whole grains. These foods will slowly release energy into your bloodstream, and you’ll likely get a mental boost as well from the feel-good result of eating healthy.

5. Make Plans

Looking forward to something is a great way to boost your mood long-term. Plan a vacation, a weekend getaway, or just a day trip. Even planning a special meal, or a visit to a new bar or restaurant will help; give yourself something to look forward to.

 

Are you struggling to maintain your energy levels? Is stress causing you to feel tired, anxious or depressed? A licensed therapist can help you find ways to manage stressful situations. Call my office today and let’s schedule a time to talk.

Filed Under: General