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Articles...


06 Dec, 2022
December through to January offers a powerful opportunity for reflection and change. The closing of one year followed by the opening of another is a period of transition often overlooked in all the hustle and bustle of the Holiday season. I am not talking about the dreaded New Year’s resolution here. Rather, I am referring to a natural break in the action where people can connect to a global energy that is bigger, broader, and more sustainable. As I consider the coming year, questions around goals and intentions begin to swirl around in my mind. From a professional perspective, I understand that language, and how we frame our thoughts, has a strong influence on our mind and the way we receive and interpret new information. Unhelpful Thinking I welcome the opportunity to reflect and regroup. For some, however, reflection, goal, and intention setting feels like an overwhelming chore. As soon as the conversation begins eyes glaze over and unhelpful thinking patterns move in. Some common culprits include: Black and white thinking – I am good/bad at… Predictive thinking – I know exactly what’s going to happen… Overgeneralization – This will never work for me… Alongside unhelpful thinking patterns, I have also noticed confusion about the language being used. Specifically, with words like goals and intentions often being used interchangeably. Differences: Goals/Intentions A common conversation with people this time of year includes discussion about the difference between setting goals and creating intentions. In an effort to clarify I offer a brief side by side comparison of the two concepts: Setting Goals Creating Intentions Uses linear cognitive processes Uses heartfelt principles Requires analysis and reasoning Requires surrender to universal processes Calls for concrete action plans Calls for trust in the power of universal energy Driven by scarcity – What I don’t have… Driven by core values and purpose Measured by losses and/or gains Measured by a felt sense – satisfaction, gratitude etc. Can easily be derailed… Are constantly out there… Often difficult to sustain over the long-term Often easier to sustain over the long-term A future-oriented mindset – success/failure A present focused mindset – trusting the process Global Purpose Taking parts from both worlds to craft goals and intentions AND aligning them with your core values and purpose creates a powerful synergy – I call this global purpose. Let me explain by breaking down a personal example. My global purpose is centered around advocacy (core value) and positively influencing people’s lives (purpose). My global purpose: Goals My global purpose: Intentions Write & publish one blog post a month Get crystal clear about my intentions using all the senses – visual, auditory, physical etc. Attend X professional development conference Take a quiet moment at the beginning of each day – set the intention Write, move, meditate daily At the end of the day reflect. Make a gentle internal inquiry – How did the day go? Whether you decide to set goals, create intentions or both – Remember, true wellness comes from a holistic model of care which includes quality sleep, effective stress management, movement (aka – exercise), and healthy fuel (aka – healthy food & hydration). When goals and intentions are combined with holistic wellness strategies people begin to thrive:). Thanks & take care, Kate J. Interested in learning more? Here are links to resources I found helpful: https://www.inc.com/marla-tabaka/setting-goals-isnt-enough-setting-daily-intentions-will-change-your-life.html https://www.cci.health.wa.gov.au/~/media/CCI/Consumer%20Modules/Panic%20Stations/Panic%20Stations%20-%2005%20-%20Unhelpful%20Thinking%20Styles.pdf https://chopra.com/articles/5-steps-to-setting-powerful-intentions
06 Dec, 2022
This is the time of year when temperatures drop, days get shorter, the time changes and more people begin to report lackluster mood, poor motivation, and reduced energy. Psychiatrist Norman Rosenthal has spent 30-years studying the effects that seasonal changes can have on mood. According to Rosenthal, approximately 1 in 5 Americans struggle with some sort of ‘winter blues.’ Estimates also suggest that 1 in 4 people with the ‘winter blues,’ will go on to develop full-blown seasonal affective disorder, also known as SAD. Seasonal affective disorder is thought to be linked to changes in brain chemistry triggered by shorter daylight hours and less sunlight. Often symptoms of SAD are dismissed – “oh, it’s nothing”, minimized – “you’ll be fine”, or misdiagnosed, with illnesses such as chronic fatigue. Seasonal affective disorder is a member of the depression family, consequently, severe SAD can feel a lot like depression. Like depression, symptoms indicating seasonal affective disorder should be taken seriously. So how do you know what’s what? Here is a simple side-by-side comparison of seasonal affective disorder compared to moderate depression: Seasonal Affective Disorder Moderate Depression Low energy Hypersomnia (oversleeping) Overeating Cravings for carbohydrates Weight gain Social withdrawal (feel like “hibernating”) Feeling depressed daily for most days Feeling hopeless/worthless Low energy Loss of interest in activities you once enjoyed Problems with sleep Changes in appetite and/or weight Feeling sluggish and/or agitated Difficulty with concentration Thoughts of suicide/death Although we don’t fully understand SAD some risk factors have been identified. These include: Gender – Although three out of 4 people with SAD are women, men also experience symptoms. Age – SAD is generally first diagnosed in people aged 18 to 30. Family history – Having relatives who’ve experienced SAD or other types of depression can be a risk factor. Location – Living in the Northern Hemisphere Getting help… Yes, mood ups and downs are a normal part of being human. However, if you or a loved one is feeling down for days at a time, struggling with sleep, and motivation it’s time to make an appointment with your health care provider/counselor. Thankfully, there are effective treatments for seasonal affective disorder, for instance: Professional counseling – particularly Cognitive Behavioral Therapy, Light therapy– daily use of a light box on a daily basis Medication – Selective Serotonin Reuptake Inhibitors (SSRI’s)/antidepressants Vitamin D – Vitamin D supplements may be helpful when combined with the treatments listed above. These treatments are best used as part of a holistic model of care which includes a focus on quality sleep, stress management, movement (aka – exercise), and healthy fuel (aka – healthy food & hydration). When the above treatments and general wellness strategies are combined people often begin to feel better. As always, any intervention should be with a well-trained/appropriately licensed mental health professional, who will provide a thorough assessment, personalized treatment goals all within a safe, judgment-free environment. Thanks & take care, Kate J. Interested in learning more? Here are links to resources I found helpful: https://www.nimh.nih.gov/health/topics/seasonal-affective-disorder/index.shtml https://www.theguardian.com/lifeandstyle/2018/nov/05/winter-blues-practical-guide-more-light-in-your-life https://www.psychiatry.org/patients-families/depression/seasonal-affective-disorder https://www.psychologytoday.com/us/blog/sleepless-in-america/201210/treating-the-winter-blues
06 Dec, 2022
In my practice, I often see families and young adults wrestling and thriving with the process of individuation. Individuation, when applied to young adults, is simply a big word used to describe the natural process of separating from parents and/or family of origin. Think of this as the transition from the tasks of childhood to the business of adulthood. Common to this phase is the desire to make more of our own choices, evaluation of previously held value systems, the development of new relationships, and vocational exploration. This period can be marked by a growing sense of responsibility and independence, however, dread, lack of confidence, stress, and anxiety can also be present during this phase. During the last decade, many instances of the individuation process not going so well have been highlighted. So much so, that we now have a term for this syndrome: failure-to-launch. Failure-to-launch is used to describe the struggles some young adults have with standing on their own two feet and navigating the responsibilities of adulthood. Experts suggest that this phenomenon may be the result of ‘helicopter’ parenting, doing too much for our children, lack of problem-solving abilities, and overprotection from disappointment and failure. Over the last ten years, we have also experienced a massive explosion in technology – everything from cell phones to laptops to video games to Facebook and Instagram. Today, we have access to everything, instantly – which, for those old parts of our brain, is incredibly gratifying. The pursuit of the next ‘like’ or bright shiny object, for many, has become the ‘business’ of the day – a vocation that doesn’t require much effort, imagination, creativity, or problem-solving ability. Yet, instant access and technology is part of our culture… What if Gen X’ers and beyond have it wrong? Could we be missing something here? Arnett, a professor of psychology at Clark University, looks at the ‘failure-to-launch’ syndrome through a different lens. Arnett sees this as a period when the young adult is emerging into adulthood; finding his or her own feet. According to Arnett emerging adulthood can span from about 18 to 29 years of age. During his research, Arnett interviewed people in this age group. In crunching the numbers, he uncovered an interesting theme in the data: a sense of feeling “in between“—pulled between the struggles of adolescence, feeling responsible for themselves, developing their personal identity while still feeling tied to parents and family. So how do you know if you are emerging or failing-to-launch? That’s a great question – here is a simplified side-by-side comparison with five common signs & differences: The ‘Failing-to-Launch’ Young Adult… The ‘Emerging’ Young Adult… Poor motivation: unable/unwilling to set/accomplish goals; lack of vision for the future. Identity exploration: Who am I? What do I want? Where do I want to be? Lack of personal growth: a sense of begin stuck – can’t keep a job, minimal skills, poor self-worth & low confidence. Many changes: for example – moving often, relationship changes, frequent job shifts. Self-focused: unhealthy self-interest “it’s everyone else’s responsibility to take care of me & my needs.” Self-reflection: a period of figuring out new values and beliefs – often different from their family of origin. Lack of responsibility: unwilling or afraid to take on a range of age-appropriate responsibilities. Feeling in-between: taking responsibility for themselves, but not quite feeling like an adult. Daunted by the future: feeling overwhelmed, hopelessness, rumination with limited ability to cope. Generally optimistic: hopeful about the future, see’s possibilities, has skills to cope with the ups and downs of life. As you might imagine, this phase of development is extremely complex with roots extending deep into our individual cultures. There is no right or wrong way to individuate. Additionally, is not an all or nothing process. We naturally have these parts within our personalities. Take motivation for example. I am sure you can relate to fluctuating motivation – one day you’re at 110%, the next day you’re dragging at 50%. I’m also confident you can connect with feeling generally optimistic, yet stuck in a specific area of your life – such feelings are an everyday part of being human. I offer this perspective to young adults, parents, and concerned others with the intention of encouraging conversation and self-reflection. However, if you or someone you know is struggling in some of these areas – please know there’s help. As always, any intervention should be with a well-trained/appropriately licensed mental health professional, who will provide a thorough assessment, personalized treatment goals all within a safe, judgment-free environment. Thanks & take care, Kate J. Interested in learning more? Here are links to resources I found helpful: https://www.apa.org/monitor/jun06/emerging.aspx https://liveconscious.com/2011/12/individuation-process/ https://www.psychologytoday.com/us/blog/healing-and-growing/201611/failure-launch-syndrome https://en.wikipedia.org/wiki/Emerging_adulthood_and_early_adulthood http://www.jeffreyarnett.com/articles/ARNETT_Emerging_Adulthood_theory.pdf https://www.psychologytoday.com/us
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