Un-plugging: Benefits of a Digital Detox

Let's face it, technology is AMA-ZING! It is the very thing that is allowing me to even disseminate this information so widely and so very fast. However, as awesome as this is, it comes with its own concerns. One of them being our increasingly unhealthy attachment to our devices, apps and cyber social networks. So, for our own sake, a digital detox can really put it all in perspective and help our mental health, significantly. The following are a few ways to a take break from the screen and feel the difference: 

Un-plugging can help in alleviating feelings of jealously, inadequacy and loneliness: from body image to family/friend happiness, seeing everyone's curated social networks can increase the feelings of jealously, not realizing they are coming up for reasons that are not even real, but for a projected self others place online.

Lessening FOMO (fear of missing out): this new term that reflects our feelings of missing out on things that we are not a part of or were unable to attend for some reason. Finding happiness in our current state (after turning off the screen) is an act of mindfulness that can lessen the feelings of FOMO and aid in higher enjoyment of our own day to day activities.

Right before your eyes: life is happening right in front of us all the time, by covering our eyes with a screen, we place our minds in a virtual space and neglect our very surroundings. Turning off that screen, and looking forward, being present, and smelling the roses, so to speak, can be wondrous, even if you are only able to do it on your lunch break. Schedule these moments into your day if need be, they are totally worth it. There are a number of internet tools (ironically) to help in powering down, SelfControl will help in blocking access to whichever sites you ask it to (Facebook, G-mail, a blog, etc.) and allow access to the rest of the internet simultaneously and Freedom will block internet.

In addition, it maybe beneficial to power down completely for an extended period of time periodically. Whether its for a weekend, a week or several weeks, and see how you feel, what you learned about yourself and how your relationships changed. Feel the enrichment of your relationships. Evaluate for yourself the numerous benefits of un-plugging. 

For more on this topic:
http://healthland.time.com/2013/01/24/why-facebook-makes-you-feel-bad-about-yourself/
http://www.independent.co.uk/voices/comment/is-fomo-depriving-us-of-our-ability-to-exist-in-the-present-and-take-pleasure-in-the-here-and-now-8449677.html
http://www.huffingtonpost.com/berkeley-wellness/what-are-the-health-benefits-of-unplugging_b_8917956.html

Cultivating a Healthy Self Body Image

Cultivating a healthy self body image can be a larger task in this day and age of constant saturation of images of what and how we should look. With the ever more intrusiveness of social media in our second to second lives, it makes it that much more difficult to remove one's idea of self from those projected as ideals from the media. However, there are many ways in which one can in fact, even with the constant media banter of what one should be, foster a healthy self body image.

According to the Cleveland Clinic, "Self-image is the personal view, or mental picture, that we have of ourselves. Self-image is an internal dictionary that describes the characteristics of the self, including intelligent, beautiful, ugly, talented, selfish, and kind. These characteristics form a collective representation of our assets and liabilities as we see them." 

According to Youngwomenshealth.org, "Body image is based on your thoughts and feelings about the way your body looks. Sometimes the way you think other people are judging your appearance can affect your body image. Poor body image comes from negative thoughts and feelings about your appearance, and a healthy body image is made up of thoughts and feelings that are positive. Body image is a major factor in self-esteem; which is the way you think and feel about yourself as a person."

Body image is part of self image and they are inextricably linked to self esteem. Having a positive self esteem will lead to a positive self image which will lead to a positive body image. The following are some ways in which a positive self esteem can be cultivated, provided by youngwomenshealth.org:
  
Focusing on your unique qualities. 

Focusing on your education: Learning gives you the power to make a difference in your life and in the lives of others.

Participating in a variety of sports or activities: This can be a great way to stay healthy and fit, which adds to a positive body image. 

Taking up a new hobby or learning to play an instrument: Have you ever wanted to play the guitar? Maybe you want to learn how to play chess. Take time to find your hidden talents! 

Setting and reaching new goals: Having something to look forward to can give you a sense of pride and help you work through different challenges throughout your life. 

Being an inspiration to others: If you thought of your own ways to cope with social situations and find confidence, you may find it rewarding to share advice and offer encouragement to others.

For further reading on the topic, see the following links:
http://articles.chicagotribune.com/1990-05-27/features/9002130170_1_self-image-disorders-diet
http://youngwomenshealth.org/2012/05/30/self-esteem/
http://www.self-esteem-experts.com/how-to-increase-self-esteem.html
http://my.clevelandclinic.org/health/healthy_living/hic_Stress_Management_and_Emotional_Health/hic_Fostering_a_Positive_Self-Image
http://kidshealth.org/en/teens/body-image.html

Run For Life

This week's post comes from McKenzie Ziegler. McKenzie is a Brooklyn College, CUNY student who has volunteered to share her essay written for college around overcoming depression. McKenzie is a Health and Nutrition Science major. 

Run For Life

Ever since I was 15 and I fell in love with long distance running, I wanted to run the NYC marathon. In 2014, the first full year I lived in NYC, I qualified for the 2015 marathon by running nine races and volunteering at another race. My times were improving until my knees started hurting at the end of the summer of 2014. Tight rubber bands seemed to surround my knee caps, stretching almost to the point of tearing, grinding my bones together, making my knees red-hot. By September they were so painful I had to cut my runs short. Running was my outlet for stress; without it the stress piled up. I tried everything I could to heal my knees, but nothing worked. Soon almost every run hurt, making me frustrated and discouraged. When I had run before my injury, I had felt free and alive. Running had become an anchor in my life and part of my identity; without it I felt lost.

I fell into depression, for a combination of reasons: lots of stress with college and work, being states away from family, a lack of friends and being unable to connect with people easily, relationship problems, an uncomfortable living situation, medical complications, a suppressed childhood trauma I struggled to understand, and, on top of all that, being unable to run. I assume I also got biologically unlucky. I had struggled with anxiety, unaware it even had a name, since early adolescence. Depression was new though. For me, depression was like a gloomy, dark gray storm cloud that would decide to show up even though the forecast called for clear, sunny skies. It threw off my emotions, to where they would often not fit the situation I was in, and my anxiety became more irrational. I would cry and worry for no reason. I felt like little people were inside my head, calling the shots, pulling on wires. Once positive and full of energy, I became easily irritable, overwhelmed, and tired. Once goal-oriented and ambitious, I would often have spells of emotional numbness and hopelessness. Some days were good, some were bad; most were me trying to understand what was going on and fearing it would get worse.

Depression is all lies. It's a friend who always hangs around and lies to you. You know it's a bad influence, but you have no control. Depression is in control. When you want to do things you always enjoyed, it tells you, you are too weak, you are no good, there is no point. I gradually lost interest in many things I always loved, including running. I simply lost motivation. I struggled to get out of bed in the morning and do simple tasks, like combing my hair or going to the grocery store. Everything felt like work. Depression tells you, there is nothing good in your life, you are a failure, nothing will ever get better. It lies to you and changes your perspective on life. It’s also isolating, convincing you, no one cares about you, no one understands you, everyone would be better off if you didn't exist. I was too ashamed to talk to people. I felt trapped and dead.

I remember walking home from school one day, and it took so much effort to put one foot in front of the other. My legs felt leaden. I thought, what is the point of even going on? What would happen if I collapsed right here on the sidewalk and gave up? It was a bright, sunny day, but I couldn’t see that; depression’s dark cloud was over top of me, overwhelming me. I did think of suicide, of walking out in front of that car, of going to the train station and jumping. But every time, I thought of my family and my boyfriend. I could never do that to them. They kept me going.

My depression worsened throughout 2015 even though things in my life were improving. However, I had already signed up for the marathon in November. A part of me was still my old goal-oriented self; there was no giving up on the race. I started training in the summer but didn’t feel motivated enough to run as many miles as recommended, so I focused more on the long training run and increased its distance every week. There were times during those long runs that I felt confident and joyful, but it didn’t last. I signed up for a few short races with my boyfriend for external motivation. Thankfully, my knees had healed. Although my training fell short and I was depressed, I felt prepared mentally to finish the marathon. In the back of my mind, I was hoping for a revelation during the race that would cure my depression.

The day of the NYC marathon arrived quickly, but I was eager to get it over with. On November 1, 2015, I woke up early in the morning after a night of little sleep, got dressed, and gathered my things. Two subway trains, one ferry, one bus, and a long walk later—a marathon in itself—I was at the start in Staten Island. The blue archway marking the start line and the daunting Verrazano-Narrows Bridge were staring me in the face. Among a large group of ponytails, running caps, windbreakers, and bright colors, I was a bundle of nerves and excitement. On one hand, I knew I’d have lots of fun; on the other hand, I knew pain was inevitable. I was ready to cross the finish line, and I was only toeing the start line. The gun blasted and I started running, soon stepping onto the bridge—a bridge that during training I viewed with fear and excitement, envisioning this moment.

I had always needed to listen to music while running, but the marathon was so exciting I never once put in my headphones. Surrounding me was a kaleidoscopic sea of 50,000 runners, all eyes set for the same finish. Two million spectators lined almost the entire 26.2 miles, cheering, holding up encouraging signs, and offering orange slices, wet sponges, and tissues. Bands were also strung along the course, their cheery beats pushing us along. It was electric. I’m running a marathon! and I can’t believe I’m doing this! crossed my mind many times. The first three miles flew by as I ran into Bay Ridge, Brooklyn. I knew my mom and my boyfriend would be at mile eight, in downtown Brooklyn, so I focused on running towards them. Soon I spotted my boyfriend, holding up a hot pink sign and two small American flags, and my mom, ringing a bell and taking pictures of me. They gave me the energy I needed to keep going.

I began to feel tired around mile ten, in south Williamsburg, Brooklyn, and started walking. The miles then seemed to come slower and slower, and my feet began to hurt. I kept pressing on, focusing only on the mile I was running. Water and Gatorade were available each mile; I found that by stopping to get a drink and walking a few minutes, I was able to continue running to the next water station. The crisp water and lemon-lime Gatorade were welcomed by my dry mouth; the short distraction was welcomed by my mind. My mom and my boyfriend cheered me on at mile sixteen in Manhattan, after I crossed the Queensboro Bridge. By mile 20, in the Bronx, I was looking for Central Park, where I knew the finish was. But I still had six miles to go! The roar of the crowd continued to encourage me, but I had to fight with myself to relax and run on. The balls of my feet were raw and I was nearing exhaustion.

Once I entered Central Park, between miles 22 and 23, I realized the rest of the course would be downhill. What a relief! Even still, the park was a blur—I was focused on getting to the finish. When I saw my mom and my boyfriend at mile 25, I barely had the energy to stop running and walk over to them. They encouraged me to keep going, and I did. In about fourteen minutes, I saw the blue archways of the finish. I can’t believe I did it! crossed my mind as I stepped over the blue and orange line. Flames raged on my feet, thighs, and hips. All I wanted to do was sit down, but I had to continue walking to get out of the park, meet my mom and my boyfriend, and then take the train home. As I limped I became irritated, thinking, this is worse than the entire marathon!

I never had a revelation during the marathon, and my depression persisted afterwards. I thought completing this great feat would change my point of view on life, or at least make me feel proud of myself, but it didn’t. I was only glad I got the marathon over with. I felt no joy; depression is that powerful. I became even more discouraged, and lost all motivation to run. In the back of my mind, though, I knew getting exercise was good for me, so I walked to and from school every day. I questioned my depression and fought back by challenging myself. I knew that someday, when I was ready, I would run again.

I ran for the first time since the marathon on April 24, 2016—almost six months later. The evening before, a thought that I hadn’t heard in a long time popped into my head: you should run tomorrow. The day was sunny and gorgeous, the temperature perfect for running. My boyfriend and I went to Prospect Park and ran the three-and-a-half mile loop, a path I have run many times. There’s no denying it—I was out of shape. We took many walk breaks, my throat burned with every inhale, and a cramp tightened my right side below my ribs. Nonetheless, it was great to once again feel my heart pounding, to have sweat tickle my nose, and to hear my labored breaths. I felt free, and I felt alive. I listened to the noises of the park and enjoyed being with nature. I was enjoying running again; it didn’t feel like work, as depression used to convince me it would. For that, I felt relieved. When we came to the big hill, I pushed myself to keep going: you are doing great, I am so proud of you. But I couldn’t make it all the way up, and we had to rest. Soon, though, I was able to sprint to the top. I never felt so happy running that loop as I did that day.

After a hill, things get easier. Running is a metaphor for life; some runs are easy, some are hard, but it is pushing through the hard that is most rewarding and which makes any following obstacle seem easier. The struggles of running a marathon or a steep hill, or being sidelined by a running injury are not unlike the struggle of coping with depression. I think running has instilled in me resilience and a fighting spirit, enabling me to overcome depression. In the same way many factors contributed to my fall into depression, more than one change was necessary to break free from depression’s hold. When the spring of 2016 brought new life to trees and flowers, a new perspective grew in me. I started feeling more calm and hopeful, confident and happy. I also became more appreciative of people who care about me—my biggest motivators. Depression may someday return, but I plan on running even when it tells me not to, as it is when I am running that I feel most alive.

Postpartum

Having a baby is a life changing experience no matter what. The emotions felt by the family can go from joy to anxiety to fear all in a small amount of time. It is a roller coaster of hormones and little sleep. It is no surprise that many moms feel overwhelmed and experience "baby-blues." However, some mothers may feel a longer lasting, more intense depression, known as PPD or postpartum depression. This condition is much more common than you may think: according to the Mayo Clinic, more than 3 million US cases per year.

According to the National Institute of Mental Health, the following are the symptoms associated with Postpartum Depression:

• Feeling sad, hopeless, empty, or overwhelmed
• Crying more often than usual or for no apparent reason
• Worrying or feeling overly anxious
• Feeling moody, irritable, or restless
• Oversleeping, or being unable to sleep even when her baby is asleep
• Having trouble concentrating, remembering details, and making decisions
• Experiencing anger or rage
• Losing interest in activities that are usually enjoyable
• Suffering from physical aches and pains, including frequent headaches, stomach problems, and muscle pain
• Eating too little or too much
• Withdrawing from or avoiding friends and family
• Having trouble bonding or forming an emotional attachment with her baby
• Persistently doubting her ability to care for her baby
• Thinking about harming herself or her baby.

The following article, written by our own contributor Joanna Cortes Agnello goes into further details: Recognizing the signs of Postpartum Depression.  

According to research, counseling/psychotherapy should be the first line of treatment for Postpartum Depression. The American Psychological Association also recommends counseling as the initial treatment method for PPD - Treating Postpartum Depression.

The following are a few mental health tips for mothers of toddlers (these same tips can be applied to mothers of newborns!) provided by our very own Joanna Cortes Agnello - 7 mental health tips for moms of toddlers. 

Remember, you are not alone, reach out as soon as you need help, and happy parenting!  

Lastly, we leave you with a message of how you can bring more joy into your life with laughter! Knock, Knock... Who's There? It's me, Happiness!

Successfully Navigating Social Situations

Our focus this week will be Social Anxiety (& how to successfully navigate social situations). According to Thomas A. Richards, Ph.D. the Director of the Social Anxiety Institute, "Social anxiety is the fear of social situations and the interaction with other people that can automatically bring on feelings of self-consciousness, judgment, evaluation, and inferiority." https://socialanxietyinstitute.org/

Social anxiety is much more common than previously thought, social anxiety (used to be known as social phobia) is the third largest mental health care concern in the Unites States. Social anxiety can be overcome, just entails some persistence and consistency and we will go over some useful ways in which this can be accomplished.

You can start with the small things - say hello to whom you make eye contact with during the day, ask people for the time (more than once in a day), say thank you and please every time possible to those around you. By honing in on etiquette, it can be used as a tool to overcome social anxiety by starting small, and by use and practice, your social skills will improve. 

Add a social task per week on your to do list - hang out with a small group of friends or even just a couple of friends somewhere outside of the home, talk to your siblings, interact with coworkers outside of just what is necessary to get the work done. Try and add some social interaction each week. Join a group - it can be a support group, a book club, a sport - building in that social structure into your weekly/daily/monthly life can be a great way to overcome social anxiety. 

Be up to speed on current events, read about current events, having something to talk about can be a great asset in navigating social situations successfully, even with those you may not be close with like family and friends. Knowing what is happening in the world will help you keep a hold on the conversation without feeling out of place. 

Dressing in a way which makes you feel good will also help in interacting in social situations. Once you feel good about yourself, even in outward appearance- can give a boost of confidence and may ease a social situation. 

Make social interactions a priority on your to do list, make sure its at the top and it gets done. The more you do it, the more practice you get, the better you will become at it and the easier it will be. More is better in this instance. The more you practice, the more results you will yield which will become more incentive to continue improving social skills.

Tips for a Healthier You

As we just ended April aka Mental Health Awareness Month, we would like to share some tips for a healthier you (mentally and otherwise).

 

Continue reading below for a few ways to mind your health this month and for all the other months of the year too!

1) Sleep Enough: sleeplessness, depression and anxiety are all interrelated to each other; sleeplessness can aggravate depression and depression/anxiety can cause sleeplessness. Lack of sleep can also impair judgement and make one forgetful. Having a daily routine can help in creating a time for bed, in turn leading to better sleep. Making sure that there are no distractions while one is attempting to sleep, such as, having the TV on, having a cell phone close by to browse through while laying down, etc. Getting the recommended 8 hours each night can help alleviate overall daily stressors.

2) Take a Daily Walk: walking and body movement in general, whether in the form of exercise or just a stroll can have significant impact on one's daily life. Some ways in which one can incorporate into daily life is by taking your pet for a walk (longer than the usual time), walking with a friend, walking up the stairs instead of taking an elevator, walking during a phone call, and walking after a meal are all ways in which one can include walking while accomplishing various other tasks. Getting the recommended 10,000 steps daily can lead to a healthier lifestyle.

3) Drink more Water: drink a whole glass of water after waking up each morning. Drinking water first thing in the morning (and all day) will help energize the muscles and get the body moving. In addition, drinking water throughout the day will help in keeping caloric intake down and help one in feeling fuller longer. Drinking water will also aid in keeping one's skin look more hydrated and clearer. Water will also aid your kidneys in flushing out toxins, and help in maintaining normal bowel functions. Getting the recommended six to eight 8 ounce glasses of water a day can lead to a well oiled body.

4) Check your Mood and Energy: take a moment to evaluate mood and energy, breathe deeply, exhale and assess the energy level as well as the feelings and thoughts. Keeping a check on one's mood and energy can aid in taking the right steps to take rest if energy is low, perhaps take a walk if, talk to a dear friend or play with a pet if the mood maybe off. Being mindful of how one's mood and energy is flowing through the day can help in creating a homeostasis within the mind and body. 

5) Make (and maintain) Social Connections: everyone has a need for lasting and long relationships, making new social connections and maintaining social connections can make a huge difference in daily living. A phone call or text from a friend can help make a dreary day better. Taking time to visit family members can foster social connections and maintain them over time. Having and making the time for others can make one's own life healthier and more enjoyable!

We hope you found these tips helpful for a healthier you!

Apps & Online Tools (Mental Health Version!)

Our cell phones and computers have become almost a part of us. One might even state "these technologies are an extension of the self." As these technologies are such an integral part of our lives, why not utilize these up to their utmost potential. We will be sharing a few of our favorite apps and website which can be used for a more healthful daily life.

Selfspective Mood Tracking: this app allows one to track moods at various times of the day. It has the potential to make one more self-aware of their emotional states. These emotional states can be linked to contexts in the app and tracked over time to give one a grander picture of the emotional states over time.

Calm: Meditate, relax, breathe & enjoy simple guided mindfulness stress reduction: this app allows one to meditate and relax in a few different ways; the app has three guided program options in which one can choose based on relaxation styles. The app can guide the meditation sessions one chooses to participate in on their own. Adding a meditation routine can aid in reducing stress and inducing calmness.

Zenify - Meditation and Mindfulness Training Techniques for peace of mind, stress relief and focus: this app provides short mindfulness tasks, these tasks allow one to tune in and become more conscious of everyday tasks with these short assignments delivered via the app. These mindfulness practices allow for less stress, calmness and overall relaxation.

MoodKit - Mood Improvement Tools: this app has hundreds of mood improvement activities, this app also tailors activities based on one’s desires, it also has a journal and mood logging option, one may also add reminders. This app also has a vast customizable option and a whole host of other options for a variety of different needs for overall better mental health.

CounselChat.com: this website is a great tool for anyone who may have a question they would like answered by professionals in the mental health field. This website also allows for individuals to seek therapists in their local areas. The website provides answers to questions that many people may have but have not received answers to from professionals.

We hope you find these applications and website useful for a more (mental) healthful daily life! 

Introductions

 Hello! and welcome to our blog! 

In order to lead a joyful life, we must come to the understanding that life is a journey that will take us along many different paths at different points in our life. As human beings if we come to the understanding that we will always be evolving; becoming our best self means that we are open to evolving and renewing ourself based on our present moment. Becoming our best self is to be mindful and present and one with our evolving needs.

We are practitioners in the mental health field, we hope to inspire wellness and awareness in your life through some golden nuggets of our experiences and training. In addition, share valuable resources to continue living a well balanced life. 

Below is a little bit about each one of us. _____________________________________________________________________________________________________________

Joanna Cortes-Agnello has been in the counseling field for over thirteen years. She has worked with various populations specializing in individual work with adults and with therapeutic interventions with children and adolescents. In addition to providing mental health counseling services through her private practice, Joanna works for the City University of New York as a licensed mental health professional and as a lecturer teaching psychology in the Behavioral Sciences Department. 

Joanna Cortes-Agnello received her Ed.M in Psychological Counseling from Columbia University in 2003. In addition to her psychological counseling degree, Joanna is both a licensed Mental Health Counselor and a licensed School Counselor. Joanna also has a Master of Arts degree in Social-Organizational Psychology from Columbia University, but has a passion for clinical work and for helping individuals to reach their full potential. 

Joanna specializes in individual and EMDR therapy. In addition, Joanna specializes in anxiety disorders; traumas (PTSD); difficult life transitions; grief counseling and adolescent issues. As a licensed mental health counselor with over thirteen years in the counseling field, she understands the importance of living a joyful life. She believes the key to a therapeutic relationship is the connection made. Her goal is to work collaboratively with you to provide the necessary tools to enable you to grow as an individual. Her approach is holistic, collaborative and based on acceptance and compassion.  
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Desiree received her Bachelors Degree from the University of California, Davis.  She completed her Master’s in Counseling at Long Island University, Brooklyn. Using a cognitive behavioral and person centered approach, her practice consists of aiding clients in discovering inner strength and renewed confidence that enables them to reach the life goals they hope for.  Practicing in the field over 7 years, Desiree has extensive experience with children, adolescents, college students and adults.

Desiree Specializes in anxiety disorders, depression, relationship issues, and issues related to anger. Desiree's practice is centered on using a holistic and eclectic approach to therapy. She works with clients to help them feel more comfortable and less anxious, feel more confident in a new environment and adjust to the difficulties life can bring. Individuals have the answers within themselves and when given the space to explore, the solutions can be found. Her goal is to work with her clients to discover ways to allow for positive change and personal growth. 
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Tanupreet Suri received her Masters of Science in Mental Health Counseling degree from Long Island University in Brooklyn, New York. She received her Bachelors of Arts from University of Maryland in Baltimore. Tanu is also a limited permit mental health counselor in New York City. In addition to providing counseling services, Tanu also works for the City University of New York as an Advisor and a Wellness Consultant for the University's STEM Initiative.

Tanu has extensive background working with a range of populations in various areas, including community health, health education, awareness, promotion, and wellness. She also has years of additional experience working with the college-aged population providing one on one and group therapy on college campuses.

Tanu's therapeutic philosophy focuses on a holistic approach, utilizing a variety of therapy techniques. She has been trained in the humanistic approach, psycho-dynamic therapy, cognitive behavioral therapy, dialectical behavioral therapy and more. She strongly believes in the integrative model in which an eclectic style is utilized tailoring the therapy to each individual's needs. Tanu works in a very collaborative, empathetic and supportive manner. 
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Looking forward to sharing with you soon!