Pregnancy and Mental Health

March 30th, 2012

Pregnancy brings about drastic fluctuation in hormones; including mood swings and anxiety. It can be a joyous, overwhelming, terrifying, and transforming journey to becoming a mother. Maintaining a healthy balance of emotions is the key to a happy (and of course healthy) baby. Women’s mental health can greatly impact the outcome and demeanor of their unborn baby.

Throughout pregnancy it is important to identify core issues that may have impacted your own growth and development. Being mindful of your own emotional wellbeing and beginning a therapeutic journey may help you throughout your new journey to motherhood. Exploring past issues and resolving them before the baby arrives can put you at a greater advantage to bond and create secure attachment with your baby.

Mindfulness is the first key. As mothers, we have intuition about our babies and their needs. We need to turn on that intuition early in pregnancy and turn it towards ourselves. This can help us to identify where we need to concentrate in terms of our own mental health.

Identifying past issues and resolving them can help create a more stable environment for when your baby arrives. Do you and your partner continuously have the same fight? Do you never get along with your in laws? These are things that are important to work on now! Family and those peripheral relationships are the backbone for your child’s life. Increasing positive familial relationships will help give you support throughout your pregnancy and love and support when the baby arrives.

Trust yourself. Pregnancy is a rollercoaster of emotions and hormones. It is important to trust in your decisions that led you to this point. Trust in your partner and family members, and most importantly, trust yourself. Whether you wanted to be in this situation or not, if you have decided to stay, stay. Make smart choices and follow through. This will increase your perseverance and improve your motherhood qualities in the future.

Cultivate a positive mindset. It is hard to think positive when your bloated, gaining weight, nauseous, sore, or all of the above. However, our mindset can be directly correlated to how we feel. Utilizing positive affirmations can increase our productivity and get us through a tough day. Creating your own personal affirmations is a crucial piece of the puzzle. Where do your thoughts turn negative? Turn those negative thoughts into positive ‘I’ statements to generate healthy and positive feelings. As your baby grows, it will notice the difference between a happy womb and an unhappy womb.

All of these tools can help improve mental health from the beginning of pregnancy. In turn, it will help you put your best foot forward into the realm of motherhood. It is important to prepare yourself physically and mentally for the changes that life is bringing you. Utilizing these tools will help create a positive atmosphere for your growing baby to thrive.

 

KC Putterman LMHC,HC

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Spring Cleaning! De Clutter your mind this Spring!

March 12th, 2012

The world today is filled with an excess of information and stress. People today struggle to maintain their families, work, social life, projects and activities; it is a hard act to juggle.It is difficult to take a moment to just breathe. Our brains become stressed with too much overstimulation by friends, family and the media. As spring approaches, many families begin to “spring clean” around their homes, what about Spring Cleaning for your mind?
It is important to take a moment to de clutter our minds every now and then so we don’t become overwhelmed. Clutter, or mental noise as it is sometimes classified as, can prevent us from focusing on our goals. This can prevent us from achieving on what truly matters and keep us disconnected from the big picture, and from each other.
We are forced to deal with mental noise everyday. Whether it is the constant thoughts going on in our head or the numerous electronic devices we have accessible all at once, our minds are cluttered and with information. So how can we protect ourselves from the plethora of mental noise in today’s society?
Here are some helpful tools in ‘Spring Cleaning for your mind”
1. Just Breathe. Incorporating deep breathing and meditation can help slow down your mind and let you focus on whatever goal you may have. It is a simple and effective technique that can help you lower stress. Utilizing this technique daily can lower your overall stress levels and help you focus on your tasks.
2. Sleep. Sleep is our bodies’ restorative process. It is important to make sure you are getting enough sleep daily so you can have enough energy to focus throughout the day. Your sleep pattern (or lack thereof) can affect your outlook and productivity. Be aware of your sleep pattern and make changes if necessary.
3. Take a walk. Getting outside as the weather gets nicer is a great way to get your stressful thoughts off your mind. Physical activity is shown to clear the mind. It doesn’t matter what activity as long as it is physical. Outside and nature can help as well. That old motto “Take time to smell the roses’ really does hold true. Our connection to nature is sometimes eliminated due to work and home life, if we can incorporate some outside time we can increase our level of calm.
4. Watch less TV. The television is a huge contributor to the over stimulation of our brains. Whether you watch the news, reality, comedy, or drama programs, they are filled with information that can clutter our brains. TV fills your head with extra noise that is unnecessary. If you can lessen the amount of TV you watch daily you may notice that your mind will have time to quiet on its own.
5. Make a list. Write down a ‘to-do list” of what needs to be done and cross off one thing at a time. Just like taking notes in school helped you remember your homework or what you had learned that day, taking notes for yourself will increase your productivity and the likelihood that you will not forget a task that needs to be done. Once your list is made, pick ONE task and complete it.
6. Go slow. Society has become “professional multi-taskers” which is a blessing and a curse at the same time. If we take a moment to stop and do one task at a time, one idea at a time, it can help us focus our full attention. When we are focusing fully on one objective it is more likely that we will complete it and complete it well. Your mind will be less harried and your finished product (and maybe your boss too!) will thank you.
7. De-clutter your surroundings. Besides de cluttering our mind we need to de-clutter our environment as well. Many people have a “junk drawer or closet” that is filled with unnecessary objects. Reducing our visual clutter can help clear our minds as well. Homes or offices with neat lines and clear desks help reduce the level of stress on a daily basis. Ever walk into your home and see clutter and become instantly stressed? If you eliminate the visual clutter it will occupy less of your mind.
8. Talk to someone. It can be your significant other, family member, friend or therapist, talking to someone can help eliminate some of the mental stress in our lives. Unloading our thoughts by talking can help our thoughts become more coherent so we can better understand ourselves.
9. Incorporate new activities. If you are creative sometimes making something artistic or creative can help focus your mind. If you are not creative, maybe trying something new may help you focus. Utilizing new hobbies and activities pinpoint new neuron connections in our brains and increase the release of neuro transmitters. These neuro transmitters promote good feelings and help us to soothe and calm ourselves naturally. Trying something new may increase the release of these hormones.
10. Write it out. Journaling is a very powerful tool to help us de clutter our minds. We can utilize journaling as a venting technique or a list making technique. Either way it is beneficial for us to write down our thoughts or tasks to identify what needs to get done.
Organizing and de cluttering your mind is a great way to start off the spring season. Make sure to take time daily to utilize these techniques and empty your mind. Notice how much you can or cannot handle and try not to put too much on your plate at one time. As busy professionals juggling family, home and work, this may be difficult, however, your peers and bosses will appreciate the more focused you in the long run.
Focusing and de cluttering our brains can help us to be the best version of ourselves. Begin to notice your feelings associated with different types of clutter so you can deal with those feelings effectively. I f the clutter is still too overwhelming; don’t hesitate to seek professional help from your healthcare practitioner. Getting your mental noise under control will help you be a calmer and happier person overall.

KC Putterman LMHC,HC

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CBT Treatment for Phobias

March 2nd, 2012

A phobia is an overwhelming and unreasonable fear of an object or situation that poses little real danger. Unlike the brief anxiety most people feel when they give a speech or take a test, a phobia is long-lasting, causes intense physical and psychological reactions, and can affect your ability to function normally at work or in social settings

There are many types of phobias. Social phobia is the fear of social situations that may involve scrutiny or judgment by others. Specific phobia includes many different fears. Some examples are fear of certain animals, bridges, claustrophobia (tight spaces), heights, bridges, tunnels, hydrophobia (fear of water) agoraphobia (fear of open spaces and going outside), and many more. Many People suffer from these fears on a daily basis. So how do we conquer our fears?

The most evidenced based practice is by cognitive behavioral therapy. Utilizing behavior modification and cognitive techniques you can change your thoughts and behaviors, thus, making you less fearful of whatever your fear may be.

For many phobias, it is often helpful to utilize desensitization and exposure therapy. This helps you change your response to the situation or stimuli that you fear by gradually exposing you to that fear. Gradual and repeated exposure can help reduce the anxiety associated with your fear. This method should only be done with support from a healthcare professional. (Don’t try this at home kids!). Taking small steps in the right direction can help promote a less fearful outlook towards the stimuli.

For most phobias, Cognitive behavioral therapy is a more comprehensive approach of therapy. It incorporates the behavioral aspect of exposure and includes learning ways to cope with the feared object and anxiety. With your therapist you can learn alternate ways to view your fear and explore automatic thoughts and beliefs that may have been associated with your phobia. These automatic thoughts may have been contributing to increased fear of the stimuli. By exploring these beliefs you can create awareness and open yourself up to new thoughts. Then you can develop a sense of mastery and control over your thoughts and feelings.

Combining desensitization and cognitive techniques is a great way to treat phobias. Another cognitive technique used is the hierarchy. A hierarchy is a list that you create that quantifies your fears from less fearful to most fearful. This is a great way to start treatment of phobias because it puts into perspective how fearful a situation or stimuli might be. You start addressing the least fearful first and work your way to the top. This also makes the treatment more palatable because you are treating each situation on its own.

Relaxation techniques such as visualization, imagery, and deep breathing are also used in conjunction with behavioral approaches to treatment. These techniques are utilized throughout the desensitization process to help calm and control the person with the phobia. They are helpful throughout the therapeutic process.

Utilizing Cognitive Behavioral techniques combined with support from family and friends can help treat most phobias. Letting your family and support system be aware of your phobia so they can support and encourage is helpful to keeping the therapeutic process working outside of the therapeutic environment. Conquering a fear is one of the toughest things to accomplish, but also the most empowering.

KC Putterman LMHC,HC

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The secrets of Meditation

February 24th, 2012

Most of us have been told at one time or another that meditation is a powerful tool. When used correctly, it can help calm our mind, body, and soul. So how come there aren’t more yogis’s out there? Probably because mastering meditation is hard.

Meditation is a complex process of slowing down your breathing and your mind. It is not an easy feat to accomplish. The definition of meditation is the emptying of the mind of thoughts, or the concentration of the mind on one thing, in order to aid mental or spiritual development, contemplation or relaxation.

Meditation can bring about spiritual transformation. This can help improve your overall mental health. Learning ways to channel your thoughts can help reduce aggression and violence and increase nurturing and loving environments. Here are some easy tools to help you begin your meditation practice:

1. Pick soft music. You can buy or download relaxation cd’s or create your own with soft melodic music. The music must be melody only. No words.
2. Sit comfortably. If cross legged is your most comfortable position that is fine, if it’s not, pick a sitting position that you feel comfortable in. Try to achieve a balanced posture.
3. Close your eyes. It is easier to concentrate if your eyes are closed. You can become in tune with your consciousness by closing your eyes and listening to your inner thoughts.
4. Experience what is around you. Use all your five senses to distinguish your environment and focus solely on this.
5. Incorporate deep breathing. Inhale for five counts and exhale for five counts. (Yes it is that easy to breathe). Utilize your deep breathing as a way to measure your tranquility. Inhale your thoughts and feelings and exhale your worry. Continue this process for up to 5 minutes (the length of meditation is solely based on what you want to achieve).
6. Utilize visualization techniques to focus on something. Whether it is a crystal ball, sunset on a beach, or the Rocky Mountains. Visualize a particular place and concentrate on that place alone.
7. Involve all the five senses into your visualization so you can truly experience it. Touch it, taste it, smell it, see it, hear it. Let yourself sit with this until you feel calm. (Length of visualization varies from person to person).
8. Slowly open your eyes, continuing your deep breathing, and re engage with the world.

Now you can incorporate these easy steps to help begin your meditation practice. You may be surprised what a difference it can make. Meditation helps put your life into perspective so you can focus on what really matters. Take some time out of your busy schedule to meditate today and reap the benefits that yogi’s have been gaining for years.

KC Putterman LMHC,HC

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Therapy is for everyone

February 17th, 2012

There are many reasons why people begin counseling. Counseling can be a very powerful tool when you are undergoing a crisis. But can therapy be useful when you are not in crisis? YES!

The process of psychotherapy is to help people get “unstuck”. Whether it is working through a trauma, divorce, sickness, or day to day activities; the process unfolds insight and increases awareness into the self. People are able to gain a better understanding of their own behavior and issues. Then they are able to identify their feelings and motivate themselves to be a better person. Therapy helps improve overall health and well being. This in turn can translate into increased self confidence and productivity which can let people live up to their full potential.

People at any age can benefit from the process and experience of therapy. The old adage “you can’t teach an old dog new tricks” is not something that translates into counseling. Increasing awareness and insight can in turn create new affects, behaviors, and cognitions.
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ometimes in our lives we just need someone to talk to. A therapist’s job is to provide active listening and unconditional empathy. Where else in your life do you have a one way relationship devoted 110% to you? Most relationships provide a selfish need. The relationship between therapist and patient is for the pure benefit of the patient. This creates a safe space for the patient to explore their feelings without fear of upsetting the person they are speaking to. This therapeutic alliance can give the patient confidence, ease their anxiety, and create space for true identification of their thoughts and beliefs.

By definition psychotherapy is “the treatment of emotional, behavioral, personality, and psychiatric disorders based primarily on verbal and nonverbal communication and interventions with the patient,” Simply put, psychotherapy aims to alleviate psychological distress through talking. This includes, but is not limited to, those with psychiatric conditions. Psychotherapy is a universal treatment that can help improve coping with everyday life.

KC Putterman LMHC,HC

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Healthy Love this Valentine’s Day

February 10th, 2012

With Valentine’s Day right around the corner, we are all focused on love. Whether you want your husband to finally put in some effort and make you feel special or you are still looking for “Mr. Right”, we are all concentrated on love around the middle of February every year. These guidelines may help improve your chances of getting the Valentine that you want.
When looking for a relationship, whether it is a Valentine’s Day date or a soul mate it is important that we take care of ourselves first. We cannot be true to anyone else until we are true to ourselves. Step 1 is to clean our own emotional baggage. We are all carrying heavy suitcases of our past relationships (romantic and not) and it is important to take inventory of what we are carrying around. Are you distrustful because of a past experience? Do you jump into bed quickly due to insecurity? These are all patterns that have probably been developed over a long period of time. Being aware of certain characteristics that you portray may help you get a clearer picture of how to make your current or future relationships prosper. If you are holding on to past grudges and hurtful memories you cannot be open to another human being. It is important to concentrate on the situation in front of you as a whole instead of harboring on the past.
An Open mind is the next step. By cleaning out the baggage from the past you are now ready to experience life with an open mind. Leaving preconceptions and expectations at the door, you can experience a current or new relationship in a new light. Giving your significant other a new perspective from which you see them will help you get a clearer picture of yourself and of the other person. The relationship can grow on its own path.
If you’ve been married for 50 years or just meeting someone new, these principles can help improve any relationship. Instead of thinking “it will never happen” or “my husband won’t do anything romantic ever” if you focus on the positive you will be a happier and more inviting person to spend time with. Manifesting positive energy will help you achieve this. Using positive statements such as “I believe in my partner” or “I deserve happiness” can help achieve success. As discussed in The Secret we need to visualize and create what we want our lives to be. Creating lists of all the positives will help put this into perspective.
Now that we’ve cleaned up our past, introduced an open mind, and created positive energy it is time to live your life. We have prepared our mind, body, and soul to the best of our abilities. Now is the time to relax. It is time to trust yourself and your partner. Be satisfied in knowing that you’ve done your part and give the universe time to do theirs. It is important to continue thriving in your life and to not “wait around for Mr. Right”. Dwelling on the upcoming February 14th date will not make it any better, however, experiencing your life to the fullest will help make you a happier and healthy person for love to thrive.

KC Putterman LMHC,HC

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Benefits of Play Therapy for children

January 30th, 2012

Play therapy is a technique being used more and more to connect with children with a variety of mental health conditions. Children suffering through grief and loss, divorce, trauma, low self-esteem, and other concerns such as Anxiety, Depression, Autism, and ADHD can all benefit from this therapeutic approach.

Play Therapy is taught from the theoretical approach of “getting on to the child’s level”. By using the child’s own language (i.e. playing), clinicians are able to connect deeper with their clients and provide a positive environment for the therapy to grow.

Children benefit from play therapy by learning how to express their thoughts and feeling in constructive ways. The powerful techniques of this treatment foster decision-making and acceptance of responsibility. It helps teach children problem solving and coping skills for daily stress as well as a practical place for children to explore and practice social skills for appropriate behaviors.

Children are able to learn and explore the ever changing world by having a “safe place” to explore thoughts and concerns. They can learn from their mistakes in this safe setting, which helps to increase confidence and creativity.

Play therapy helps to support emotional healing and growth. It is a non-direct approach that allows the child to have some control over the therapy session. It allows for the clinician and child to work together towards growth and achievement and balances the power dynamic between adult and child.

By utilizing a play therapy approach, it allows the child to not think of therapy as a “punishment”. It creates a safe psychological space where they can explore and grow.

 

–KC Putterman LMHC, HC

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Thinking positively really can help

January 23rd, 2012

People learn to be more positive from the inside out. We need to train our brain to think positive. Throughout the day, we get many negative comments and images passed through our way. We don’t need to strain ourselves to think of something negative that happened throughout our busy day, however, It takes time and energy to determine the ‘happy things’ that happen each day. My challenge to you is to start writing down these affirmative things that happen to you and create your own personal affirmations.
For treating common mental health illnesses such as Depression and Anxiety, it has been shown that positive thinking can increase one’s response to treatment. People who suffer from Depression are often instructed to recite daily affirmations as part of their treatment. Even in the depths of Depression, vocalizing these positive mantra’s can help shift our mind’s focus over time.
Affirmations help us motivate and encourage ourselves. Whether it’s an inspirational quote, or a reminder of something you did well on your fridge, these are all examples of simple ways to affirm ourselves.
It starts with a list. Make a small list, either typed or handwritten, of things that are going well in your life, things that make you happy. From here you can create your own personal affirmation. Some examples are “I am good at my job”; “I am a beautiful person inside and out”. The only rules to affirmations is that they are positive and in the present tense.
One of the benefits of affirmations is that it tricks the brain into positive thinking. When we send more positive messages to the brain it makes us happier beings. This helps mental clarity and increases positive awareness.
Self affirmations should be done daily in order to effectively recondition the brain into thinking positively. Put it on your fridge, at your desk, or by the bathroom sink. Put them somewhere that you will see them daily and can incorporate them into your daily routine.
Starting out with these positive thoughts in the beginning of your day can help set the pace for that day. Ever wake up feeling gloomy? And the day gets worse from there on out? Start with a positive affirmation the next day and see how that day turns out. It just may be a happier, more positive day.

 

KC Putterman LMHC,HC

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