5 Tips for Kicking Post-Holiday Blues by our Guest Psychologist Dr Deborah Serani New York USA

As the holiday season comes to an end, so, too, does the high octane way you've planned, shopped, traveled, and socialized. The holiday momentum of go, go, go, going screeches to a grinding halt.

Problem is, all the neurochemistry you needed to help you get through the holidays - stress hormones called cortisol and adrenaline – are leaving you feeling burned out, irritable, and just plain cranky.

Maybe your hopes for holidays with family and friends were unmet, and you now have to deal with emotional let-down. Then there's the march of the holiday bills -and thinking about paying the piper is not only depleting your bank account but your emotional well-being. All of these experiences are symptoms of Post Holiday Blues.

5 Tips to Kick the Blues

1. Sleep. After prolonged periods of stress, the body needs more sleep to slow the production of cortisol and adrenaline. Schedule a pyjama day to just do nothing and rest. Consider unplugging from technology to give yourself some time to refuel.

2. Exercise. Moving your body at least 30 minutes a day will help rid excess adrenaline and cortisol that keep you from relaxing and/or sleeping soundly. Walk, run, and play with the dog. Have a catch with the kids. Just move your body.

3. Look forward. Keep your eyes on the next prize. The next birthday, an upcoming concert, a sporting event, etc. This keeps you forward-looking into the year rather than concentrating on the past holidays.

4. Relive the Memories. Objects and experiences help us embrace memories. Make sure you wear that new shirt or have the holiday photos somewhere in view. Taking time to appreciate the best-loved holiday moments will offset sadness.

5. Talk about it. Sharing your emotional experiences with another can help you problem solve and feel connected, reducing the likelihood of depression taking hold. Talking is also a great way of revisiting happy moments, making sense of sad experiences and solidifying self-decision making.

Dr Deborah Serani, Psy.D.
Psychologist
12 Ivy Hill Drive
Smithtown, NY 11787 USA
1.631.366.4674
http://www.deborahserani.com/
http://www.drdeborahserani.blogspot.com/
www.psychologytoday.com/blog/two-takes-depression

OCD does not stand for “Organized and Clean Disorder” written by our Guest Psychologist Dr Julia Becker Waco Texas

“Is it you, me, or OCD?”  This is the question on the minds of “Rachel” and “Clint” as they enter the office of their new psychologist.  Rachel and Clint are seeking couple’s counseling to figure out how they can resolve their differences.  Rachel is fed up with Clint because he insists on having things organized a certain way, and he is very rigid about his routine.  Clint is irritated with Rachel for not helping him keep the house organized and for not understanding his need for certain routines. 

Although this particular story is fictional, it represents the struggles of many people as they interact with their partners, friends, and family members.  Some people are very structured and organized, while others are not.  Some people are very concerned with germs and cleanliness, while others do not think twice about eating food that has fallen on the floor.  It is not uncommon for people to joke that their friend has OCD because she insists of keeping everything clean and organized.  Another person may joke that his friend is “OCD about Star Wars” because he has a tendency to collect Star Wars memorabilia and is very familiar with Star Wars trivia.  Everybody has a range of personality traits and individual differences.  But when does cleanliness, intense interest, and organization cross the line to OCD?

OCD (Obsessive Compulsive Disorder) is a psychological diagnosis given to people who have obsessions and compulsions.  Obsessions are intrusive, disturbing thoughts that cause anxiety and impairment in daily functioning.  Compulsions are repetitive behaviors that a person feels compelled to engage in.  If a person with OCD is not able to engage in these compulsive behaviors, intense anxiety often results.  Only a psychologist or other qualified health professional can diagnosis OCD.

OCD is a disabling condition that affects interpersonal relationships and daily functioning.  It is sometimes very difficult for someone to understand why their partner engages in compulsive behavior and obsessive thinking.  Often these behaviors are dismissed as “silly”, and the person is told to “just stop” doing them.  In the case of the couple mentioned above, the counselor may work to help each person understand and accommodate their partner’s personality traits.  However, if Clint truly has OCD, this approach would not work.  Asking Clint to give up his routine may spur feelings of anxiety, followed by feelings of defeat when he is not able to succeed in changing behaviors.  This may lead to feelings of resentment and anger in Rachel when she sees that Clint is not changing his behavior.

The good news is that there is treatment for OCD.  Cognitive behavioral therapy has shown great effectiveness in reducing OCD symptoms so that OCD sufferers can get their lives back. 

Organization and cleanliness are not clinical diagnoses, but Obsessive Compulsive Disorder is.  If you think you may have OCD, please consult a health professional in your area.


Dr Julia Becker
Licensed Psychologist Waco Texas USA
http://www.psybecker.com/
http://www.beckerpsychology.blogspot.com/

Treatments for Childhood Anxiety Disorders written by our Guest Psychologist Dr Nicole Arthur Jindalee Brisbane

 

Psychological intervention has been shown to effectively help children to manage and reduce the symptoms of childhood anxiety. Specifically, intervention targets factors that maintain the anxiety (i.e. causing it to continue). Such treatment can also reduce the likelihood of its reoccurring. Intervention is provided both directly to the children as well as to their parents. For the majority, best outcomes occur when both are involved in the intervention.

Psychological intervention for children: 

Psychological intervention can help children to understand and effectively manage the symptoms of their anxiety. Relaxation strategies are also generally introduced to assist them with physiological symptoms of anxiety. Other than these symptoms, factors that help maintain the anxiety are generally targeted. Less anxiety-provoking, yet realistic, thought patterns are generally introduced in an age appropriate manner. Most importantly, the children will be helped to be gradually exposed to their fear (hence, reducing avoidance behaviour which is the main maintaining factor of anxiety).

 

Psychological intervention for parents: 

Parents of anxious children will be educated about the strategies for effectively managing childhood anxiety that are introduced to their children so that they will be able to support the intervention outside therapy sessions. The manners in which they could model to their children non-anxious behaviour and less-anxiety provoking thinking styles could also be introduced. Finally, how to use reward systems to help expose a child gradually to face their fear will be provided.

Treatment Outcomes 

Anxiety is usually manageable. With the appropriate treatment and support, the majority of the children can deal with their symptoms successfully and live their lives to the fullest.

Dr Nicole Arthur

BHMS (Ed) B Arts (Psych)(Hons) D Psych Clin MAPS

Clinical Psychologist and Director

www.newdirectionspsychology.com.au

"To Change"...Not so easy!

Let's face it, the reality is that it is very difficult for people to change.

Generally speaking, people are more likely to change when there is enough pain or suffering to motivate, and facilitate that change.

The trick in life is to sometimes, change before that pain.

Does everyone have a mental health issue?

I often say to my patients that if you have a brain or mind, then you will have some degree of a mental health issue.  It is a matter of how much.  Once we can recognize that all of us have a "mental health", just like all of us have a "physical health", then we will be more mindful about looking after it. In order for us to change the stigma of mental health, we need to change the way we think about the words, "mental health".

Mental health management or self care is not just for the few......It is for everyone!

The Power of Gratitude written by our Guest Psychologist and Author Dr Deborah Serani New York USA

Gratitude is the “forgotten factor” in happiness research.

Scientists are latecomers to the concept of gratitude. Religions and philosophies have long embraced gratitude as an indispensable manifestation of virtue, and an integral component of health, wholeness, and well-being.

Through conducting highly focused, cutting-edge studies on the nature of gratitude, its causes, and its consequences, we hope to shed important scientific light on this important concept.

University of Miami psychology professor Michael McCullough, who has studied people who are asked to be regularly thankful, said: "When you are stopping and counting your blessings, you are sort of hijacking your emotional system." What McCullough means is that by taking inventory of what you are thankful about directs you attention to good things.

An "Attitude of Gratitude" can soften a bad mood, a tough day or a broken heart. It also stretches the margins of your well-being.

Dr Deborah Serani, Psy.D.
Psychologist
12 Ivy Hill Drive
Smithtown, NY 11787 USA
1.631.366.4674
http://www.deborahserani.com/
http://www.drdeborahserani.blogspot.com/
www.psychologytoday.com/blog/two-takes-depression