NW Healthstyle

Managing Your Anxiety about Swine Flu

2009-04-29T10:23:00.000-07:00

Below is an article published by the American Psychological Association about how to manage your anxiety about swine flu. While we have no confirmed cases in Oregon (yet) remember to frequently wash your hands, cover your mouth when you cough, and if you become ill stay home or go to the ER if you suspect you have the flu.

Managing your Anxiety About Swine Flu

The sudden and near-constant stream of news reports about swine flu can cause anyone to feel anxious and worried. These reactions are understandable because there are unknowns about the spread and severity of the illness. Even during this period of uncertainty, you can take several steps to manage your anxiety and have a positive outlook.

Keep things in perspective. Government officials need to prepare for worst-case scenarios in order to protect the public. The public, however, does not need to expect the worst. To date, the cases that have been identified in the United States are not severe. Americans who have contracted the illness have recovered.

Get the facts. Gather information that will help you accurately determine your risk so that you can take reasonable precautions. Find a credible source you can trust such as news from the U.S. Centers for Disease Control (http://cdc.gov/swineflu/), a local or state public health agency, or local elected official such as a state governor. This is a rapidly evolving situation, so gather information at regular intervals in order to help you distinguish facts from rumors. Be wary of unsubstantiated rumors, which can be upsetting and may deter you from taking appropriate action.

Maintain a hopeful outlook. Public health agencies around the globe are working on identifying outbreaks of the illness and to ensure the availability of the best medical care to those who are sick. Throughout the centuries, people have survived difficult life circumstances and gone on to live fulfilling and productive lives. There is no reason why this situation cannot be similar. Limit worry and agitation by lessening the time you and your family spend watching or listening to upsetting media coverage.

Stay healthy. A healthy lifestyle—including proper diet and exercise—is your best defense against any disease threat. Adopting hygienic habits such as washing your hands regularly will also minimize your exposure to all types of germs and disease sources. A healthy body can have a positive impact on your thoughts and emotions, enabling you to make better decisions and deal with the flu’s uncertainties.

Build resilience. Resilience is the process of adapting well in the face of adversity, threats or significant sources of stress. Draw on skills you have used in the past that have helped you to manage life’s adversities and use those skills to help you manage your emotions during this challenging time. See APA’s Road to Resilience brochure.

Have a plan. Think about how you might respond if swine flu were discovered in your area. You may want to stock up on non-perishable foods in case officials recommend staying home, explore options for working from home, and caring for sick family members, and establish an emergency family communication plan. Explore how you might spend your time if schools or businesses are closed. Working out some of these scenarios in advance can lessen your anxiety.

Communicate with your children. Discuss swine flu with honest and age- appropriate information. If your children have concerns, addressing those together may ease their anxiety and distress. Parents can also help allay distress by focusing children on routines and schedules that remain unchanged despite any changes due to swine flu preparations. Remember that children will observe adults behaviors and emotions for cues on how to manage their own emotions during this time.

Keep connected. Maintaining social networks can foster a sense of normality, and provide valuable outlets for sharing feelings and relieving stress. If officials have recommended limiting your social contact to contain an outbreak, you can stay connected via e-mail and telephone.

Seek additional help. If you have intense feelings of anxiety or hopelessness or are having trouble performing your job or other daily activities, a licensed mental health professional such as a psychologist can help you develop an appropriate strategy for moving forward. You can find psychologists near you by contacting your state psychological association or through APA’s psychologist locator.

A special thank you to: H. Katherine O'Neill, PhD; Ester Cole, PhD; and John R. Tassey, PhD for their assistance in preparing this document.

When No Means Yes

2009-04-05T08:48:00.000-07:00

Do you hate to say 'no' to others?

Do you think that by saying 'no' others will get angry or upset with you?

They might get upset, but...have you ever had a time when you said 'yes' but you meant 'no' and later, when you couldn't come through for the person, they got upset with you? Or, you said 'yes' but you meant 'no' and later realized that you didn't have time for what YOU needed to do?

Saying 'yes' when you mean 'no' drains your energy. It causes people to take advantage of you and takes away your personal power. If you can't say 'no', then other people have control over you, your time, and your energy. Your life is not your own.

Saying what you mean is being truthful. And, being truthful gives you a solid foundation to stand on. Saying 'yes' when you mean 'no', puts you on a foundation of sand. The sand will shift, you will lack integrity, and next thing you know, you will be in one of those situations (again?) where someone is upset. Either your friend is upset because you can't do what you promised, or you are upset, because keeping your word means you sacrifice something of importance to you.

If you repeatedly sacrifice what is important to you just because someone asked you to do them a favor, resentment can build and you may end up sacrificing the relationship. How's that for an undesireable outcome? You said 'yes' to keep the peace but in reality you jeopardized the relationship.

It is hard to say 'no' but when we do it, it sends the message that we are taking care of ourselves. When we take care of ourselves, we are better friends, family members, partners, and co-workers. It actually makes us more dependable.

When you say what you mean, saying 'yes' is a great feeling.

Live Healthy,

Julie

If That's All It Takes

2009-02-14T08:22:00.000-08:00

After reading my last post Steps to Success, I bet you are thinking, "It sounds so easy." If it was so easy then why don't people succeed? It has to do with the need to avoid pain. Think about what success is to you. Is it losing weight, quitting smoking, exercising more, earning more money? What stands between you and getting your desires? Is it the pain of...not having your favorite foods, craving cigarettes, exercising, working harder?

We are all driven to avoid pain. If we have pain associated with the steps it takes to get what we want, then we won't get it. We will sabotage it.

The trick is to associate pleasure to what we want, rather than pain. We need a bigger reason to go for it, despite being uncomfortable. Instead of focusing on how painful the journey is, find ways to make it fun and pleasurable.

I recommend writing out what you want and why you want it. Then read it everyday. Stay focused on what you want and all the good that will come to you when you get it. It will make the journey to success a whole lot easier.

Live Healthy,

Julie

The Steps to Success

2009-02-10T10:01:00.000-08:00

Ever wonder how successful people get successful? It isn't talent, it's persistence. It is focusing on what you want. The details of each success story are unique but the framework is the same.

1. Know your outcome

2. Make decisions and take action

3. Know whether your actions are getting you the results you want

4. If you aren't getting the results you want, change the actions until you get your results

If what you want is within the realm of possibility, then you can achieve it. It isn't a matter of whether you have enough time, energy, money, connections, or know how...it's a matter of being persistent, going for what you want, and being flexible with what you are willing to try.

Watch Randy Pausch's video on the Last Lecture or read his book. See what you can achieve.

Live Healty,

Julie

Keeping Your New Year's Resolution

2008-12-03T11:32:00.001-08:00

To keep or not to keep, that is the question. Many of us (me included) see the start of a new year as a chance to start anew. We make promises that we are going to work harder, keep our houses cleaner, save more money, lose weight, exercise, stop smoking, etc, etc, etc. Any one who has set a New Year's Resolution has found that keeping those promises to ourselves is very very difficult, if not nearly impossible.

Why don't we keep our New Year's Resolutions? Why is it so difficult?

The best answer to that question is always, life gets in the way. It is difficult to do things differently. When we get stressed, we revert to behaviors we know best, which include the behaviors we are trying to change.

How can you set yourself up for keeping your resolutions?

There are three things you can do when you set your resolution that will help improve your ability to keep it.

First, figure out why you want to change. Get very clear on your purpose for making the change and then make a list of all the advantages of changing. Read your list every day.

Second, find a buddy who will help keep you accountable, get their cooperation, and then talk with them regularly about how well you are doing. Be sure to tell them when it is hard and when you slip up. They can help encourage you and give you suggestions for "getting back on the wagon."

Third, if you slip up, don't think you have failed. Changing behavior is difficult and getting it perfect right away is nearly impossible. When we are working on changing our behavior, there are many times we will unconsciously go back to old behavior. It is normal to do that. If it happens, notice that it happened, talk to your buddy about how to avoid slipping in that situation in the future, and get back to your new behavior.

You can do it!

I'd like to hear about your resolutions. Please write me a comment. Let me know what your resolution is and how you plan to keep it.

Have a great holiday season and prosperous new year!
Julie

The Power of Negative Thinking

2008-10-05T10:12:00.001-07:00

Here is a link to an article that got me thinking. I love ideas that get me thinking. They are unique or different enough that I don't feel a need to defend against them. Often they shift my view just a little.

Here is the link: The Power of Negative Thinking

The idea is that the power of positive thinking isn't "all it's cracked up to be." As Ms. Ehrenreich (the author of the article) writes,

... the idea is to firmly believe that you will get what you want, not only because it will make you feel better to do so, but because 'visualizing' something--ardently and with concentration--actually makes it happen. You will be able to pay that adjustable-rate mortgage or, at the other end of the transation, turn thousands of bad mortgages into giga-profits if only you believe that you can.

But she isn't promoting positive thinking. She is pointing out that putting blinders on, whether being too positive or too negative has its downside. Towards the end of the article she notes that "consistent pessimism can be just as baseless and deluded as its opposite."

She has a point. When we are driving, we don't just focus on our goal, ignoring the twists, turns, and obstacles on the way. Instead, we have a plan for how to get where we want to go and we keep our eyes open for dangers on the road ahead. Our goal is to arrive safely and on time.

Let's get real. Don't focus on your faults or the problems, and don't ignore them either. Acknowledge the problems, do what is necessary to compensate, and go for your goal.

Live Healthy. Be Healthy.
Julie

Strategies for eating less

2008-07-23T15:54:00.000-07:00

We all do it--we eat for many reasons other than because we are hungry. Unfortunately, the unintended side-effect of eating for other reasons is usually weight gain. Look around, two-thirds of Americans are overweight or obese. So, how can you eat less and (hopefully) start to lose some of those extra pounds? Here are some suggestions:

Identify times when you eat, but aren't hungry. You might start by keeping a food log for a few days and note your emotions and the situations when you ate. If you find that you eat when you are upset, depressed, anxious, bored, or tired, you've discovered one factor contributing to overeating. Do you eat when you are with others? Eating is usually a social activity and when we are in the presence of others we may not realize how much we eat. We may also eat the foods that everyone else is eating to fit in, even if that is not what we want.

Know your palatability scores for foods. Palatability is how good the food tastes to you and it changes over time. Have you ever noticed that the first bite of dessert is often the best bite and by the time you finish the dessert it doesn't taste as good. Palatability also changes for a food if you eat it a lot. For example, if you have had macaroni and cheese everyday for the last week, you probably wouldn't be that excited to have it again. If you choose foods that are in the middle of your palatability rating, you will be satisfied sooner and have less desire to eat more later.

Establish a routine for what to eat and when. By having a routine you take away the risk that you will make an unhealthy choice because the choice was made for you when you established the routine.

Make a list of healthy food choices ahead of time. It can be hard to make a healthy choice when you are hungry. If you have a list of healthy choices ready for when need to make a good decision, your chances of making a good decision improve greatly.

Once you identify factors that contribute to eating when you aren't hungry, you can use some of these strategies to make healthier choices. Remember, that changing old patterns is hard and takes time. If you make a mistake, no big deal. Just, recommit to your goals and make a plan to keep you on track.

Live Healthy. Be Healthy.
Julie

Harvard Graduation

2008-07-06T12:23:00.000-07:00

Do you remember the speaker your graduation? I barely remember who spoke at mine. Here is a graduation address worth seeing and remembering.

JK Rowling Harvard Graduation 2008

What is "normal?"

2008-06-06T12:31:00.000-07:00

How do you know if your mood or reaction to a situation is "normal?" When is being anxious about a situation a normal reaction and when is it "out of control" or a "disorder?"

The simple answer is if the reaction is interfering with your ability to function, then the reaction is in the realm of a disorder. Other things to consider is the context of the reaction, because a reaction within a context many be intense, but perfectly expected and "normal." For example, if a close friend or family member passed away and your grief interfered your ability to work, it is probably a normal or expected reaction. If the grief continues for many months and you lose your job, it is more likely to be considered a "disorder" needing treatment.

Although it seems like a good idea to be free from 'negative' feelings or reactions, it is not going to happen. Humans experience many situations and a range of emotions to go with those situations. Life happens and some negative events cannot be avoided. Instead of thinking, "I'm feeling bad, this is a problem" ask whether the reaction you are having would be expected in those circumstances. Emotions come and go. If the reaction you are having would be expected, as the situation changes or fades away, so will the emotion.

The bottom line is if you are having problems in relationships, your social life, work, school, or other areas and it has been a problem for a while, it might be a good idea to seek help. Getting help might mean calling a psychologist, or it may be as simple as going to apahelpcenter.org and following some of their tips on handling stress. In any case, find out if your reaction is to be expected and what you can do to get through it.

Live Healthy!

Julie

Have you heard of Randy?

2008-04-19T11:08:00.000-07:00

As I was wandering the internet last weekend, I came upon the website for a college professor who is dying of pancreatic cancer. His name is Randy Pausch. I found two lectures he gave last fall and was totally blown away. Here is a man with 3 young children, a happy marriage, and a productive career who is likely going to die within a few months. Rather than succumb to his illness he is fighting back by leaving a legacy for his children, as well as the rest of us.

The first lecture I watched was on time management. I thought it would be worth listening to a guy who only had a few months left talk about managing time and I was right. He was funny and personable and had really good things to say about what is important.

The second lecture was from The Last Lecture series. He spoke about achieving childhood dreams. I laughed and I cried. It was great. My favorite part is when he talks about brick walls.

When you have some time, watch the lectures. You'll be glad you did.

Live Healthy. Be Healthy.
Julie

The Food-Mood Connection

2008-04-05T15:31:00.001-07:00

You know it happens. Certain foods help you feel better. Your mood improves and you feel more relaxed. Until you get your "comfort foods" you are cranky and edgy. When you are stressed, or sad, or even happy, you are triggered to eat. So, how do you deal with your cravings and your moods if you go on a diet? This is one area that usually trips people up. Here are some suggestions.

It is important to learn to pay attention to your body. To do this, focus your attention on eating and separate eating from other activities. That means, no eating in front of the television until you feel you have reconnected with how it feels to be hungry and to be no longer hungry.

Eat mindfully. Savor every bit. You will be surprised how much more satisfying your meal (or snack) is.

Eat breakfast. This is probably the single most important thing you can do if you have a tendency to have cravings after dinner and eat a lot of snack foods and desserts between dinner and bed.

Eat regularly throughout the day. This will also help you control your evening snacking. It helps to have regular meals and snacks so that your body learns when food is coming and when it isn't. Most of us have our bodies very confused about when eating should occur. We have trained our bodies to expect food at any moment.

Only eat in certain places. This also helps your body learn when to expect food. If your body is not expecting food all the time, it won't be sending you signals that it is time to eat.

When starting a weight loss plan, it is important to set realistic goals, make small changes, monitor your progress, forgive yourself for slips, and reward yourself for your successes (but NOT with food).

I have these books on my bookshelf for helping patients start a successful weight loss program.

Good luck and good health.
Julie

Fear is a deceiver

2008-04-05T15:28:00.000-07:00

Until one is committed, there is hesitancy, the chance to draw back. Concerning all acts of initiative (and creation), there is one elementary truth, the ignorance of which kills countless ideas and splendid plans: that the moment one definitely commits oneself, then Providence moves too. All sorts of things occur to help one that would never otherwise have occurred. A whole stream of events issues from the decision, raising in one's favor all manner of unforeseen incidents and meetings and material assistance, which no man could have dreamed would have come his way.
--Anonymous

What is the "hesitancy" from the quote? It's fear. Fear keeps us from taking chances, moving forward. Fear is a powerful force for nearly everyone. We ask ourselves what will happen if...? Or, what if I...? The answer is usually our worst fear. Once we get an answer, we act as if the answer to our question is likely. In the process we also filter out the upside or positive outcomes that are probably just as (if not more) likely. It's like we can't consider any other option, once we answer the question.

We all possess a filter that deletes things in our environment that are irrelevant to us in this moment. (If this filter didn't work, you'd go crazy trying to figure out what is important.) That filter also deletes things that are inconsistent with our beliefs and fears. (If we deleted things that were consistent with our fears, our species would have probably died out on the African savannah.) Although the filter is very helpful, it can't distinguish between imaginary and real outcomes.

If we can see past our fears and commit to a course of action, often things fall into place in an uncanny way. I think it is our filter at work again. This time it is on alert for what will get us to our goal. What is filtered out changes because once we commit, what is relevant to us changes. Our filter re-orients itself to pick up on opportunities that will help us and it deletes some things we might have considered obstacles before we committed.

Remember, fear (and focusing on what we fear) deceives us. It makes us think that we can't possibly achieve our goals and be succesful. The reality is that we can achieve our goals and if we commit, it is almost weird how things work out.

How do I know if psychotherapy is working?

2008-03-31T10:56:00.000-07:00

There are many approaches to outpatient psychotherapy and various formats in which it may occur, including individual, group and family psychotherapy. Despite the variations, all psychotherapy is a two-way process that works especially well when patients and their therapists communicate openly.

Research has shown that the outcome of psychotherapy is improved when the therapist and patient agree early about what the major problems are and how psychotherapy can help. You and your therapist both have responsibilities in establishing and maintaining a good working relationship. Be clear with your therapist about your expectations and share any concerns that may arise.

Psychotherapy works best when you attend all scheduled sessions and give some forethought to what you want to discuss during each one.

As you begin psychotherapy, you should establish clear goals with your therapist. Perhaps you want to overcome feelings of hopelessness associated with depression. Or maybe you would like to control a fear that disrupts your daily life. Keep in mind that certain tasks require more time to accomplish than others. You may need to adjust some of your goals depending on how long you plan to be in psychotherapy.

After a few sessions, it's a good sign if you feel the experience is truly a joint effort and that you and the therapist enjoy a good rapport. On the other hand, you should be open with your therapist if you find yourself feeling "stuck" or lacking direction once you've been in psychotherapy awhile.

If your therapist appears distant, uninterested or doesn't seem to regard you positively, talk with him or her. Also be sure to ask if you have questions about other aspects of his or her approach. If you find yourself thinking about discontinuing psychotherapy, talk with your therapist. It might be helpful to consult another professional, provided you let your therapist know you are seeking a second opinion.

Patients often feel a wide range of emotions during psychotherapy. Some qualms about psychotherapy that people may have result from the difficulty of discussing painful and troubling experiences. When this happens, it can actually be a positive sign indicating that you are starting to explore your thoughts and behaviors. You should spend time with your therapist periodically reviewing your progress (or your concern that you are not making sufficient headway).

Although there are other considerations affecting the duration of psychotherapy, success in reaching your primary goals should be a major factor in deciding when your psychotherapy should end. Psychotherapy isn't easy, but patients who are willing to work in close partnership with their therapists often find relief from their emotional distress and begin to lead more productive and fulfilling lives.

adapted from "How to Find Help Through Psychotherapy" from www.apahelpcenter.org/.

Is psychotherapy effective?

2008-03-27T17:00:00.000-07:00

Research suggests that therapy effectively decreases patients' depression and anxiety and related symptoms- such as pain, fatigue and nausea. Psychotherapy has also been found to increase survival time for heart surgery and cancer patients, and it can have a positive effect on the body's immune system. Research increasingly supports the idea that emotional and physical health are very closely linked and that therapy can improve a person's overall health status.

There is convincing evidence that most people who have at least several sessions of psychotherapy are far better off than untreated individuals with emotional difficulties. One major study showed that 50 percent of patients noticeably improved after eight sessions while 75 percent of individuals in therapy improved by the end of six months. Psychotherapy with children is similar in effectiveness to psychotherapy with adults.

adapted from "How to Find Help Through Psychotherapy" from www.apahelpcenter.org.

Why do people consider psychotherapy?

2008-03-26T09:44:00.000-07:00

Psychotherapy is a partnership between an individual and a professional such as a psychologist who is licensed and trained to help people understand their feelings and assist them with changing their behavior. According to the National Institute of Mental Health, one-third of adults in the United States experience an emotional or substance abuse problem. Nearly 25 percent of the adult population suffers at some point from depression or anxiety.

People often consider psychotherapy, also known simply as therapy, under the following circumstances:

They feel an overwhelming and prolonged sense of sadness and helplessness, and they lack hope in their lives.

Their emotional difficulties make it hard for them to function from day to day. For example, they are unable to concentrate on assignments and their job performance suffers as a result.

Their actions are harmful to themselves or to others. For instance, they drink too much alcohol and become overly aggressive.

They are troubled by emotional difficulties facing family members or close friends.

adapted from "How to Find Help Through Psychotherapy" from www.apahelpcenter.org.

The Mind/Body Connection

2008-03-22T09:53:00.000-07:00

Many Americans are learning more about the connection between good mental health and good physical health. The following are just a few statistics that prove when it comes to your body, your mind really matters.

Mind/Body Health

Psychological studies show that your mind and your body are strongly linked. As your mental health declines, your physical health can wear down, and if your physical health declines, it can make you feel mentally "down." A positive outlook can help keep you healthy.

Did you know: Behavior and Health

80 percent of Americans say that during the past few years they have become more aware of how their mental health and emotions can affect their physical health (APA 2005)

Two-thirds of all office visits to family physicians are due to stress-related symptoms (American Academy of Family Physicians)

43 percent of all adults suffer adverse health effects from stress ("The Stress Solution: An Action Plan to Manage the Stress in Your Life", Lyle H. Miller, Ph.D., and Alma Dell Smith, Ph.D.)

93 percent of Americans say that perceptions, thoughts, and choices affects physical health (APA 2005)

58 percent of Americans believe that one can't have good physical health without good mental health (APA 2005)

High levels of hostility have been found to predict heart disease more often than high cholesterol, cigarette smoking, or obesity (Health Psychology, November 2002)

Men high in optimism were less than half as likely to develop heart disease than were the more pessimistic men (Veterans Administration Normative Aging Study)

64 percent of Americans said they are taking steps to reduce the level of stress in their lives(APA 2005)

More than 1/3 of Americans say they have had an illness that was primarily caused by stress (APA 2005)

86 percent of respondents to a 2005 APA survey on the mind/body connection said that a comprehensive physical exam should include
some discussion of their emotional state and well-being.

Employees receiving mental health counseling lowered the usage of medical insurance by 31 percent(Group Health Association)

Did you know: Behavior and Longevity

Research supports the idea that having a positive outlook can extend one's life ("Emotional Longevity: What Really Determines How Long You Live," Norman B. Anderson and Elizabeth P. Anderson, 2003)

Work-related stress can double one’s risk of dying from heart disease (British Medical Journal, 2002)

Stress is linked to the six leading causes of death – heart disease, cancer, lung ailments, accidents, cirrhosis of the liver, and suicide. ("The Stress Solution: An Active Plan to Manage the Stress in Your Life," Lyle H. Miller, Ph.D. and Alma Dell Smith, Ph.D.)

People with high levels of anxiety can have between two to seven times the risk of heart disease. ("Emotional Longevity: What Really Determines How Long You Live," Norman B. Anderson and Elizabeth P. Anderson, 2003)

Did you know: Behavior and Productivity

Workplace stress causes approximately one million U.S. employees to miss work each day (American Institute of Stress)

Stress causes American industry more than $300 billion annually in lost hours due to absenteeism, reduced productivity and workers compensation benefits (The American Institute of Stress)

More than one in four workers have taken a "mental health day" off from work to cope with stress (APA 2005)

More than a third of workers (36 percent) say physical illness and ailments are a cause of stress at work (APA 2005)

Nearly one third of workers say that personal life interfering at work is a significant source of stress (APA 2005)

In 1999, anxiety-related disorders cost the U.S. $42 billion a year in work-related medical losses (National Institute of Mental Health)

Did you know: Physical Health and Psychologists

Consumers report that talk therapy was reportedly more effective than drug therapy for depression and anxiety (Consumer Reports, October 2004)

78 percent of Americans said they would go to a psychologist if he/she could help manage stress (APA 2005)

54 percent of Americans said they would see a psychologist to prevent the day-to-day stress that can build up from becoming a problem (APA 2005)

68 percent of Americans said they would visit a psychologist to deal with physical symptoms that are emotional in nature (APA 2005)

from www.apahelpcenter.org

The "Right" Way

2008-03-21T09:28:00.000-07:00

How many times have you gotten upset at your partner, friend, or family member because they did it the "wrong" way? You asked him or her to do something and they set about doing in a way that was clearly inefficient, slow, ineffective, indirect, etc. Do you have someone in your life who is frequently correcting the way you do things? No matter what you do, there is always a "better" way?

What is the "right" way? Are you the only one who knows what the right way is? Does your partner have some secret insider knowledge of how to do things?

Really, the "right" way depends on your perspective and your outcome. The "right" way can be...

faster
cheaper
more scenic
more enjoyable
calmer
the way I've always done it
more comfortable
smoother
foolproof
whatever way gets so-and-so off my back
high quality
greater quantity
etc.

You get the picture...there are a lot of ways to get things done.

If you can't seem to get it right, clarify your objective and let the other person know you are able to do the task, even if you don't do it the way they think is the "right" way.

If your partner or friend can't seem to get it "right," ask for their outcome and reassure yourself that your way isn't the only "right" way.

Live Healthy. Be Healthy

Always Do Your Best

2008-02-29T09:52:00.000-08:00

Do you remember being told to always do your best? Have you ever felt like your best just wasn't good enough? Every one has felt that way probably more than once. It would be good to remember that "always do your best" does not equal "always do 100%." Think about this...if you are sick in bed, then you are not able to function at the same level as when you are healthy. In this case, your best may only be 20%, but it is still your best.

Bottom Line: Always do your best, means do your best. But realize that your best may change from day to do. My "best" today is not the same as my "best" yesterday.

Live Healthy. Be Healthy.

So, what is the difference?

2008-01-23T12:05:00.000-08:00

Many people confuse the difference between a psychiatrist and a psychologist. After all, both treat mental health disorders and both are called doctors. Here is an explaination of the differences.

Education
One big difference is their education. Psychiatrists are medical doctors who specialize in mental health, much the same way cardiologists are doctors who specialize in treating the heart.

Psychologists have a doctorate degree (PhD or PsyD). They have completed 4 years of post-graduate work, which includes classes, research, and clinical training. Many psychologists also have teaching experience. Finally, licensed psychologists have also completed up to 2 years of supervised clinical training.

How they practice
Usually psychiatrists prescribe and manage medication, while psychologists do assessment and therapy. In Louisiana and New Mexico psychologists with proper training can prescribe medications to treat depression and anxiety. In many other states laws are being proposed to allow psychologists with proper training to prescribe medications. So, the distinction between a psychologist and a psychiatrist based on who can prescribe medication may disappear.

Another difference in their practice is how they think about the problems that patients have. Psychiatrists tend to use the medical model and think of mental illnesses as diseases that are treated with medication. Psychologists may use that same model (and send their patients to psychiatrists for medication), but they also think about how their patients' relationships, work lives, and other factors may contribute to problems. These factors are not typically part of the medical model, but are important for patients when they try to change their behavior to feel better.

Why are they both called 'doctor'?
People who receive doctorate degrees (e.g., PhD) have been called 'doctor' since the degree was first issued. Both psychologists (PhD or PsyD) and psychiatrists (MD) have doctorate degrees. However, historically PhD's tended to stay within the walls of universities where few regular people have contact with them. Medical doctors interacted more with the public and so the public got used to the title 'doctor' being the same as an MD. Technically an engineer or an artist with a PhD is also a doctor, we just don't refer to them as doctors outside the academic setting.

We can see that there is some overlap, but it is important who you chose for a provider who fits your needs. More on that question in another post. Stay tuned!

How to find the right therapist

2008-01-09T15:13:00.000-08:00

Finding the right therapist can be a daunting task. How do you know you will be able to talk with them or if they can help you? Here are some suggestions for how to find a good therapist for you.

Ask friends or family for a referral (if you are comfortable doing so).

Look online for therapists in your area and go to their websites. There many online directories, a few include www.psychologytoday.com, www.networktherapy.com, and www.apahelpcenter.com.

Make a list of a few therapists that seem to be good fits for you.

Factors that you may consider include:

Whether they will bill your insurance company
Can you afford their fees
Where is the office located
The therapist's age and gender
What kinds of problems they usually treat
Is the therapists licensed

Finally, call a few therapists and talk with them on the phone. If you feel comfortable with them over the phone, ask for a 30-minute consultation interview. Some therapists offer 30-minute consultation interviews for free. If you get their voicemail, be sure to leave a message; many therapists do not have receptionists, but will return your call.

When you speak with a therapist for the first time...

give them a brief idea of what problem(s) you want to address in therapy
ask if they have experience treating your problem(s)
ask what their approach to treating you would be

Once you find a therapist, you'll be glad you made the effort.

Goal Setting

2008-01-08T14:54:00.000-08:00

It's that time of year again when many people create New Year's Resolutions. We make resolutions because we have identified an area (or several areas) that could use some improvement.

What was your resolution?

Lose weight?
Quit smoking?
Eat healthier?
Drink less alcohol?
Do better in school?

Now that you have made your resolution, how are you going to keep it?

Start by setting a goal. Goal setting is easier than you think.

Goals are things we consciously want to attain, accomplish, or achieve. They also evolve and change and frequently need to be revised. Therefore, remember that goals are not set in stone.

There are 2 important parts to setting and achieve goals: setting the goal and monitoring your progress.

Setting Goals

When you write down your goal, say it in a way that is measurable. That means there is a very clear and obvious answer to the question, "Did I achieve my goal?"

For example, let's say you want to exercise more this year. Your goal is to exercise more. But, what is more? How do you measure more? How would you know if you exercised more (more than what?)? Instead, be more specific: "I will exercise twice per week for 30 minutes each time." If this was your goal, it would be clear whether or not you achieved it.

If you have a big goal, like losing 50 lbs, break it into smaller, "bite-sized" pieces. For example, I will lose one pound per week, rather than I will lose 50 lbs.

If your resolution is to stop doing somthing (like quit smoking) replace it with something else. For example, I will take a walk (or chew gum, call my friend) when I feel like having a cigarette. Similarly, if you want to avoid eating certain foods, don't focus on NOT eating those foods, but rather have substitute foods you WILL eat instead. If you just take something away you are left with a hole or emptiness that must be filled. Fill it up front by putting something in its place and you won't feel so deprived.

Keep your goals manageable. There are only so many hours in the day and we all have many different responsibilities. If you overbook yourself, you will be setting yourself up for failure. It is better to do a little something toward your goal, rather than set an unrealistic goal and fail to achieve it.

Finally, after you set your goal, think about what might get in the way of accomplishing it (or them). After you have a list of the most likely obstacles, figure out you will deal with them BEFORE THEY HAPPEN. That way you will be prepared if the obstacles get in your way.

Monitoring Your Progress

A few days or weeks after setting your goal it is important to ask: "Am I on track to reach my goal?" If the answer is yes, keep up the good work and pat yourself on the back!! However, most of the time our approach to achieving our goals needs a little tune up. If you are not on track, it is important to keep a positive attitude. If you berate yourself for making mistakes, say negative things about not being on track, and generally beat yourself up for not doing better, then it will be more difficult to get back on track.

When monitoring your progress be curious, open, grateful, interested in acheiving your goal, and looking for wasy to make your life better. The importance of knowing you are off track is figuring out how to get back on track. Do you need to change your goal or change your approach to your goal?

Remember...life happens and unexpected things will come up. Focus on celebrating your success so far. Ask yourself, what was the lesson and how will you do things differently next time?

You've spent this much time doing things one way. Any time you make changes it happens in fits and starts. Most of the time, change takes time and effort--just like learning to walk or ride a bike.

Now...put what you've learned into practice. Send me a note and let me know what your goal was and how you plan to achieve it. Good luck!!

Introducing Myself

2007-12-14T17:30:00.000-08:00

Hello, and welcome to my blog. I'm a psychologist in private practice in Portland, Oregon. If you are depressed, anxious, or just struggling with managing your life, psychologists can often help. My practice is focused on helping people cope with work/life balance, health problems, relationship problems, low mood, anxiety, and tramatic past experiences.

Often, I find myself saying the same things to many different patients. If it was relevant to them, chances are it will be relevant to someone else; thus, the inspiration for a blog. Look forward to entries pertaining to managing moods, handling anxiety, coping with difficult people, and so on. If would like me to address a particular topic, leave a comment and let me know.

You can find my website at JulieNelligan.com.

Take care and stay healthy!