Now a worldwide practice, sacred texts trace the origins of yoga back to India over 5,000 years ago. Among the many benefits of yoga are flexibility, controlled breathing and other physical and mental health benefits. Throughout this blog we explore mental health benefits of yoga that anyone and everyone can benefit from. Keep reading to learn more about this powerful practice.

How Yoga Was Born

First mentioned in the Rig Veda—a sacred collection of texts, songs, mantras and rituals—yoga was developed by the Indus-Sarasvati civilization of northern India. The founding principles of yoga are ahimsa, satya, asteya, brahmacharya, aparigraha, shoucha, santosha, tapas, svadhyaya and Ishvara pranidhana.

Ahimsa

Non-violence for and towards all living beings. 

Satya 

Truthfulness in thoughts, words and deeds.

Asteya

Do not steal—both from others and yourself (such as limiting your own potential). 

Brahmacharya

To stay in conduct with one’s own self; to live a life of celibacy.

Aparigraha

The virtue of non-possessiveness or non-greediness.  

Shoucha

Purification of self. 

Santosha

Contentment and satisfaction. 

Tapas

Discipline, self-control, perseverance, and austerity.

Svadhyaya

Educating oneself, in particular, studying the Vedas and other sacred texts. 

Ishvara Pranidhana

Honoring a higher power in order to reach the state of one’s true self. “Om” comes from Ishvara pranidhana. 

Throughout its long-standing history, yoga has been refined and expanded into various different forms of practices. While these practices still draw from yoga’s roots, fundamental concepts have evolved into mind, body and spirit.

6 Benefits of Yoga for Mental Health

Mindfulness 

At the core of all meditative practices is mindfulness: “The practice of being with yourself, your body, your thoughts and emotions in order to observe them without judgment.” Yoga is a type of movement meditation that incorporates repeated movements rather than total stillness, teaching us to be present with every breath and posture.  

Stress & Anxiety Relief

An article by Healthline explains that “Yoga poses may help you release physical blockages like muscle knots, helping release emotions and tension.” The practice of yoga can also release mood-boosting endorphins, which combat stress and anxiety. Breathing exercises used in yoga, known as pranayama, can help calm the nervous system, therefore improving our stress responses and helping us stay in the present moment. 

Joy

Since yoga releases “feel good” brain chemicals including GABA, serotonin, and dopamine, it can actually help fight depression and make us feel more joyful. 

Better Sleep

Better breathing can result in better sleep. Pranayama can slow down our breathing and heart rate, resulting in increased relaxation. One study found that pranayama decreased snoring and daytime sleepiness in study participants, which may result in more restful sleep. 

Improved Brain Functioning

Yoga can actually affect the brain’s neuroplasticity by activating areas of the brain that are responsible for executive functioning and focus. An article by Harvard Health Publishing published on June 12, 2021, explains “When you do yoga, your brain cells develop new connections, and changes occur in brain struc­ture as well as function, resulting in improved cog­nitive skills, such as learning and memory. Yoga strengthens parts of the brain that play a key role in memory, attention, awareness, thought, and language. Think of it as weightlifting for the brain.”

Positive Self-Esteem

Because of its focus on self-validation, openness and self-awareness, yoga helps us practice self appreciation through the power of positive self-affirmations. One approach to yoga that stands out for its focus on building high self-esteem and self awareness is body mindful yoga, which combines yoga with positive language to help us understand the power words can have when it comes to how we think, speak and process information.

3 Easy Yoga Poses to Try

Mountain Pose

• Mountain Pose is the base for all standing yoga poses. This pose teaches us how to stand with the majestic steadiness and strength of a mountain, and helps us practice our alignment and focus. 

Warrior I

• Also called Virabhadrasana, Warrior I is an excellent pose to use to build strength and improve stamina throughout your yoga practice. This pose both stretches the hips and thighs while also building strength in our lower body and core.

Child’s Pose

• This gentle resting pose promotes relaxation while also stretching the hips, thighs, legs and arms and releasing tension throughout the body.  

For more beginner yoga poses, click here.

Final Thoughts

The mental health benefits of yoga have been supported through both scientific research and anecdotal experiences. Therapy used in conjunction with yoga can help optimize these benefits and provide additional support for your wellness journey.

Valera Health offers affordable and accessible virtual mental health services including individual therapy, group therapy (currently available in NY and MA), psychiatry and medication management. 

Our Dialectical Behavior Therapy (DBT) therapy group offers participants the opportunity to learn more about how to incorporate mindfulness into their daily lives while expanding their support system. To learn more about our extensive list of group therapy offerings, click here. 

If you are interested in learning more about any of the telemental healthcare services we offer, call 646-450-7748 or click here to schedule a free consultation with a Health Connector who will help you find a mental healthcare provider that’s the right fit for you.  

By: Cathy Salomon, MA, MBA and Taylor Transtrum

While most of us are familiar with the term “burnout,” a lesser known term which can lead to burnout and stress is “compassion fatigue.” Read on to learn about the toll of compassion fatigue and burnout—and how we can combat the two in order to achieve compassion satisfaction.

Understanding Compassion Fatigue

Compassion fatigue occurs as the result of experiencing a combination of secondary traumatic stress and burnout. Secondary traumatic stress (STS) impacts us cognitively, emotionally, behaviorally, and physically. Without boundaries, we neglect our own needs and put others needs above ours, which can then turn into compassion fatigue.

The chart below illustrates cognitive, emotional, behavioral and physical signs of compassion fatigue to look out for.

How is Burnout Different from Compassion Fatigue?

While compassion fatigue is caused by a combination of secondary traumatic stress and burnout, burnout can exist on its own without secondary traumatic stress. Burnout can also happen in any profession, since burnout has more to do with the workplace than the work itself. 

Rather than leaving your profession altogether, it’s better to examine what in your current work environment is contributing to your burnout. In order to resolve burnout, the environmental factors causing it need to be addressed as soon as possible. Some of the most common factors that lead to burnout include inadequate supervision, lack of support, micromanagement, and underwhelming or overwhelming tasks.

A healthy work environment in which employees are respected, treated well and supported in their needs prevents burnout.

What is Compassion Satisfaction?

Compassion satisfaction is defined as “The pleasurable and satisfying feelings that come from helping others.”

It’s because of compassion satisfaction that people are drawn to altruistic fields of work—such as mental healthcare, social work, mental health crisis care, teaching and healthcare of many kinds, among other fields—as well as volunteering. 

Signs of compassion satisfaction are experiencing feelings of fulfillment, reward, achievement, enrichment, inspiration, hope and gratitude. 

Compassionate and empathetic people are often driven towards careers where they can help others or a cause that is important to them. This type of work can be both difficult and overwhelming, while also being highly rewarding at the same time. 

In order to achieve and maintain compassion satisfaction, it’s important to recognize the signs of compassion fatigue and burnout, and create boundaries around your work and taking the time for self-care.

Coping with Compassion Fatigue & Achieving Compassion Satisfaction 

Compassionate and empathetic people tend to throw themselves fully into their work and/or causes that matter most to them. As a result, they are more likely to experience secondary stress and burnout, which can lead to compassion fatigue. In order to prevent this, or recover from it, it’s important to implement boundaries and self-care practices into everyday life. After all, you need to take care of yourself first in order to have anything left to give to others.

Here are some ways to achieve compassion satisfaction: 

• Let go of what you can’t control 
  • Practice setting aside a designated “worry time” for half an hour to an hour. When you feel overwhelming feelings of worry pop-up outside of this time, make note of what you’re worried about and save it for later during your “worry time.”
•  Talk it out
  • Accept that overwhelming feelings are natural. A few ways to deal with these feelings are journaling, talking to a friend/loved one, and talking to a therapist.
•  Take small breaks during the work day
  • When stress and emotion start getting in the way of your work day or peace of mind, give yourself a short break to distract yourself and relax your mind.
  • This can look like a short walk around the block, heading to a coffee shop to grab a calming cup of tea, your favorite caffeinated beverage, or snack. Or, do a quick guided meditation or breathing exercise for 5-10 minutes. 
• Nourish yourself & tend to your basic needs
  • It can be easy to get so caught up in your work or worries that you forget basic things like eating and drinking water.
  • Always have water and small snacks on hand. If you need to, set an alarm on your phone with reminders to take a snack or meal break, or even to drink a glass of water. 
  • Plan out healthy snacks and meals in advance, so the food you eat doesn’t end up making you feel worse.
• Get physical
  • Set aside time for joyful movement, which means moving your body in a way that is joyful to you. While this can look like a full gym workout, if that’s not your thing, a leisurely walk, dance break, yoga, bike ride, etc. are just as good! It’s really up to you what ways you prefer to move your body. 
• Prioritize rest
  • Plan your days and evenings in advance so you’re getting a full 6-8 hours of sleep per night. Choose a regular bedtime and wake-up time for each day. This helps train your body to naturally get tired at your bedtime, and energized at your wakeup time. 
  • Create a sleep schedule that looks right for you and take 30 minutes before going to bed to unwind (no screens). You might need to play around with your “wind down” routine, but some places to start would be reading your favorite book, coloring in a coloring book, drinking decaffeinated tea, or taking a bath before bedtime. 
• Practice saying no
  • Sometimes, we may want to provide extra help by taking an extra shift, helping a coworker with a project, or taking on extra tasks inside and outside of work. But if you’re already in an overwhelming place, or you know taking on this extra work could push you over the edge, it’s okay—and even a good thing—to say “Sorry, I would love to help but I can’t take that on right now.

Your workplace environment also plays a key role in making compassion satisfaction possible. In addition to working for a cause and goals that are important to you, there are several factors to consider in your working environment.

Factors to consider when looking for a compassion satisfaction friendly workplace:

• Effective communication, teamwork, collaboration
• Appropriate staffing
• A culture with meaningful recognition
• Effective leaders that promote a culture of caring
• Professional development opportunities
• Debriefing
• Eliminating distrust and intimidating behavior

While workplace stress is inevitable, it cannot be emphasized enough that your workplace should be a safe space to voice feelings of burnout and need for additional support. If you’re having difficulty with any of the above factors, voice to your supervisor what the problem is and what additional support you need. If they aren’t receptive to you asking for help, it may be time to look for another job that fulfills your needs.

Final Thoughts

Remember, help is just a phone call away. If you are having suicidal thoughts or experiencing a mental health crisis, please dial 988 to reach the 988 Suicide & Crisis Lifeline. For New Jersey residents, to find mental health services in your area, and receive emotional support, please call the NJMentalHealthCares Hotline at 1 (866) 202-4357. The Mental Health Association also has services that are geared towards specific populations such as individuals suffering with substance misuse, those seeking peer-to-peer connection, and even those interested in starting or joining a support group.

For additional mental health support—including virtual therapy, psychiatry and medication management—schedule a free consultation with Valera Health using this form or by calling (646) 450-7748.

[Disclaimer: The Mental Health Association in New Jersey is not affiliated, associated, authorized, endorsed by, or in any way officially connected. Valera Health. MHANJ provides referrals to various mental health facilities, serving underserved populations throughout the state of New Jersey. All product and company names are trademarks™ or registered® trademarks of their respective holders. Use of them does not imply any affiliation with or endorsement by them.]

In most—if not all—fields of healthcare, LGBTQIA+ people are stigmatized and discriminated against. For the health and wellbeing of those in the LGBTQIA+ community, affirming healthcare is necessary for better health outcomes for all. 

When it comes to mental healthcare, “LGBTQIA+ inclusive mental health care is about building a community safety net for folks to be seen, heard, and affirmed. It is about creating a society different from the one we learned. A society that values difference, adaptability, and community support and engagement,” says Emily R. Dunn, LMSW, associate therapist and group therapy facilitator at Valera Health.

Mental Health Risks for the LGBTQIA+ Community

Due to our heteronormative and discriminative society, the LGBTQIA+ community is at an increased risk when it comes to mental health outcomes

As stated by the National Alliance on Mental Illness (NAMI)  “…There is strong evidence from recent research that members of [the LGBTQIA+ community] are at a higher risk for experiencing mental health conditions — especially depression and anxiety disorders. LGBT+ adults are more than twice as likely as heterosexual adults to experience a mental health condition. Transgender individuals are nearly four times as likely as cisgender individuals individuals to experience a mental health condition.”

Harrowing facts by Mental Health America (MHA) about LGBTQIA+ mental health outcomes include:

• Over 39%, or nearly 5.8 million, of those who identify as lesbian, gay or bisexual have reported having a mental illness in the past year.
• LGBTQ+ teens are six times more likely to experience symptoms of depression than non-LGBTQ+ identifying teens.
• LGBTQ+ youth are more than twice as likely to feel suicidal and over four times as likely to attempt suicide compared to heterosexual youth.
• 48% of transgender adults have reported that the have considered suicide in the past year, compared to 4% of the overall U.S. population.

According to the same article, in a survey of LGBTQIA+ people over half of survey respondents said they have experienced healthcare providers denying them care, providers using offensive/demeaning language, or providers blaming sexual orientation or gender identity as the cause for a patient’s illness. Due to the fear of these experiences, some LGBTQIA+ people completely avoid getting needed healthcare services.

What LGBTQIA+ Affirming Therapy Looks Like

The American Association for Marriage and Family Therapy (AAMFT) defines affirmative therapy as “…an approach to therapy that embraces a positive view of Lesbian, Gay,

Bisexual, Transgender, and Queer (LGBTQ) identities and relationships and addresses the negative influences that homophobia, transphobia, and heterosexism have on the lives of LGBTQ clients.” 

This therapeutic framework creates a safe, supportive and non-judgemental space for individuals who identify as LGBTQIA+. Core principles of LGBTQIA+ affirmative therapy are acceptance, respect and validation. LGBTQIA+ affirmative therapy doesn’t shy away from heterosexism, discrimination against transgender people and those who identify as non-binary, and addresses the impact that discrimination has on the mental well being of the LGBTQIA+ community as well as celebrates diversity.

Intended outcomes of LGBTQIA+ affirmative therapy are to empower individuals, address systemic barriers, and facilitate personal growth and self-acceptance.

Valera Health Provides LGBTQIA+ Affirming Mental Healthcare

At Valera Health, we believe in inclusive and accessible telemental healthcare for all. Around 1 ⁄ 3 of our New York providers and either specialized in LGBTQIA+ affirmative care, and/or identify as LGBTQIA+ themselves, including virtual therapy, group therapy, psychiatry, medication management and more. Valera Health services are available in 13 languages for those ages 6 and up.

We’re happy to announce the launch of our LGBTQIA+ therapy and support group for adults ages 18+.

The anticipated start date for this group is June 12th, 2023. Currently, this group is only open to current Valera Health patients, however based upon interest we plan on expanding this group to those who are not currently a patient with Valera Health. For current Valera Health patients who would like to join the LGBTQIA+ group, we encourage you to speak to your current provider to learn more or sign-up for the group. 

“This group is a collaborative, community-building, and peer therapist-led group of LGBTQIA+ adults who identify anywhere on the gender identity or sexual orientation spectrum, specifically supporting individuals who are under the queer umbrella.” says Emily R. Dunn, LMSW, and facilitator of the LGBTQIA+ group. 

“We will focus on topics such as coming out, late bloomers, navigating healthy relationships, communicating with family, building community, queer parenting, accessing gender-affirming care, kinks and non-monogamous relationships. While sessions will be structured around a topic, the group will be drop-in style and serve as support for queer and gender expansive individuals.”

If you are interested in joining future sessions of the group—or interested in individual therapy—but are not a current Valera Health patient, you can schedule a free consultation with a dedicated Health Connector using this form or by calling 646-450-7748.

On the form, make sure to select “group therapy” or mention this when calling the Health Connector hotline. Currently, this group is only offered for those residing in the state of New York, however we plan to expand our group therapy offerings to more states in the near future—stay tuned!

By Taylor Transtrum & Laurie Engel

People living with schizophrenia face stigma, prejudice and discrimination and have unjustified assumptions placed on them by others. While this can be an incredibly complex and painful disorder, it is also one filled with humor, creativity, strength and hope. Schizophrenia can happen to anyone, from your next door neighbor to Nobel Prize winners, celebrities, prominent writers, artists and some of the world’s greatest thinkers. Living with and navigating schizophrenia can be filled with pain and fear, but people with schizophrenia can also live fulfilling, beautiful, loving, joyful and impactful lives. 

Rather than stigmatizing schizophrenia, we should learn more about the disorder, the immense strength and courage that those with schizophrenia have, and how we can support them. 

The following quotes give insight into experiences, creativity and courage of those living with schizophrenia.

“I needed to put two critical ideas together: that I could both be mentally ill and lead a rich and satisfying life.” — Elyn R. Saks, The Center Cannot Hold: My Journey Through Madness

“There are a number of things that family and friends can do to help a person with schizophrenia. One of the simplest and most effective is to create a positive environment around the person.” – Milt Greek, mental health advocate and author of Schizophrenia: A Blueprint for Recovery

“As well as being one of the worst things that can happen to a human being, schizophrenia can also be one of the richest learning and humanizing experiences life offers.” — Mark Vonnegut

“I have schizophrenia. I am not schizophrenia. I am not my mental illness. My illness is a part of me.” — Jonathan Harnisch

“I say, ‘We shall overcome.’ I use that all the time. We shall overcome all of the bad notions people have, the preconceived notions.” — Brian Wilson, interview with Ability Magazine

“You are not your illness. You have an individual story to tell. You have a name, a history, a personality. Staying yourself is the battle.” – Julian Seifter, youthdynamics.org

“I have schizophrenia. My eyes do see. My ears do hear. I am still me, so let’s be clear. My memory may fade, my walk may slow, but I am me inside. Don’t let me go.” – Unknown, youthdynamics.org

“I am not strong all the time and you do not have to be strong all the time.  There are days when I wonder where my strength has gone.  What I know is that I have strength and so do you.  There are times in my life when I have felt weak or may have felt weak, and in those times, I felt strong in my weakness, if that makes any sense. I believe we are built with strength, resilience, and the ability to handle anything this world gives us.  We are made to weather the storm even when we think we are not made to.”— Samantha Mercanti, author of Embracing Schizophrenia

You deserve love & support. If you are living with schizophrenia or know someone with schizophrenia, treatment and support is available. Since schizophrenia is a chronic illness, treatment should be ongoing and long-term to manage and reduce schizophrenic episodes. 

At Valera Health, we specialize in telemental health services for individuals with a serious mental illness (SMI), including schizophrenia, using a collaborative care approach to treatment. To schedule a free consultation with a Health Connector, click here or call 646-450-7748.

From hormonal changes to changes to our bodies and physical and mental health, new and expecting mothers face many challenges. 

“While everyone’s experiences during pregnancy and after giving birth can vary, for some, moderate to severe mental health struggles may arise,” says Lori Talbert, MSW and clinical therapist at Valera Health. “Valera’s Maternal Wellness Group provides an essential supportive community that normalizes these feelings, allowing perinatal women to feel empowered and able to parent with more competence and confidence.”

Mental Health Issues for Perinatal & Postnatal Women 

Throughout pregnancy and after giving birth, a multitude of stressors may arise that can lead to maternal mental health issues and mental health disorders.  

Common types of maternal mental health disorders include:

Postpartum Depression (PPD)

• PPD is a form of depression that occurs after childbirth. Factors such as hormonal changes, fatigue, increased stress and adjusting to motherhood can contribute to PPD. 

Persistent Depressive Disorder (PDD)

• Also known as dysthymia, persistent depressive disorder is a mild to moderate form of chronic depression that lasts for at least two years. Although the verdict on what causes PDD is undecided, some studies have suggested a possible link with the prenatal period spurring PDD in those with a genetic predisposition to it. One study published by the National Library of Medicine found that a group of participants with dysthymia “..had higher prenatal cortisol levels, and their fetuses had lower fetal growth measures including estimated weight, femur length and abdominal circumference, as measured at the first ultrasound visit.”   

Birth-Related Post-Traumatic Stress Disorder (PTSD)

• For some, traumatic birthing experiences can result in post-traumatic stress disorder. Symptoms of birth-related PTSD may include flashbacks or nightmares related to the event, insomnia, anxiety, avoidance of stimuli related to the trauma, intrusive trauma-related thoughts, hypervigilance, loss of interest in once pleasurable activities, irritability/agitation, guilt or loneliness. 

Generalized Anxiety Disorder (GAD)

• While it’s common to worry before or after having a baby, key features of GAD are persistent symptoms such as extreme worry, restlessness, problems sleeping as well as physical symptoms such as a racing heartbeat or having trouble breathing. For those with pregnancy and/or postpartum related GAD, these worrying and persistent thoughts may be closely related to the pregnancy itself as well as medical related fears or other fears regarding their baby or parenting skills.

Maternal/Perinatal Obsessive-Compulsive Disorder (OCD)

• This disorder is marked by OCD symptoms that develop during the perinatal or postnatal periods. OCD is an anxiety disorder in which a person tries to manage anxiety symptoms such as intrusive thoughts or persistent fear and worry with rituals known as compulsions. 

This is not an exhaustive list of all maternal mental health conditions. Other mental health challenges expecting or new mothers may face include (but are not limited to) grief related to a miscarriage or the passing of a newborn baby, postpartum mania and postpartum psychosis.

Seeking Help

Whether you identify with the maternal mental illnesses outlined in this blog post, or are otherwise having mental health struggles during this time, it’s important to let your healthcare providers know. 

If you have a previous history of mental health conditions, such as depression, tell your healthcare providers—including your obstetrician-gynecologist (OB-GYN)—if you are planning on becoming pregnant, or as soon as you find out you’re pregnant so that they can help you come up with a mental health plan.

Valera Health offers a specialized program for maternal wellness that includes a dedicated care team and personalized virtual individual and group therapy options designed specifically for new or expecting mothers.

About Valera Health’s Maternal Wellness Group:

Facilitated by Lori Talbert, this virtual group is for pregnant or new moms seeking a safe space to heal and process their maternal experience and emotions while learning coping skills, relaxation techniques and communication skills. It provides an opportunity for participants to connect with and learn from others who share the same experience. Focus areas of the group include prenatal and postpartum support for anxiety and depression. Tools utilized in the Maternal Wellness Group include psychoeducation and other evidence-based interventions, and even humor to help manage the stress that arises during pregnancy, childbirth and parenting and help prevent postpartum depression. No topic is off limits. 

Current Valera Health patients should reach out to their Valera Health provider(s) if they are interested in joining the Maternal Wellness Group. If you are not a current patient of Valera Health and would like to learn more about the Maternal Wellness Group, or are interested in any other Valera Health services, click here or visit www.valerahealth.com/consult or call 646-450-7748 for a free consultation with a Health Connector.

Please note that at this time, our virtual Maternal Wellness Group is only open to those residing in the state of New York, but we will be expanding our group therapy offerings to other states in the future—stay tuned!