Meditation has been on the rise across social media and self-care centered media, for good reason. Studies have shown promising results for the mental health benefits of meditation, including reducing anxiety and mental stress levels. It should come as no surprise that many therapists incorporate meditation into their practices.

One popular form of therapy that has shown great success in reducing anxiety and depression symptoms, Dialectical Behavior Therapy (DBT), draws from Zen Buddhism and mindfulness, which both incorporate meditative practices. Keep reading to learn about the benefits of meditation and how to incorporate meditation into your mental healthcare and wellness routine.

Who can benefit from meditation?

You don’t have to be an expert or a guru to benefit from meditation. Along with the many benefits that meditation can bring you, it can be done by anyone, anywhere, at any time, for free! For those with anxiety disorders, such as Generalized Anxiety Disorder (GAD), meditation has been shown to be highly successful in improving symptoms, reducing anxiety and improving outcomes for those with this mental health disorder. 

A blog post titled “Mindfulness meditation may ease anxiety, mental stress”, which was published on Harvard Health Publishing, Harvard Medical School’s blog, shared that Johns Hopkins University researchers reviewed close to 19,000 studies on meditation, finding that mindfulness meditation can be highly beneficial in regards to psychological stresses such anxiety, depression and pain. To learn more about these studies, click here.  

The blog also shared similar findings from Dr. Elizabeth Hoge, who is a psychiatrist at the Center for Anxiety and Traumatic Stress Disorders at Massachusetts Hospital and an assistant professor of psychology at Harvard Medical School.

“If you have unproductive worries, you can train yourself to experience those thoughts completely differently,” says Dr. Hoge. “You might think ‘I’m late, I might lose my job if I don’t get there on time, and it will be a disaster!’ Mindfulness teaches you to recognize, ‘Oh, there’s that thought again. I’ve been here before. But it’s just that—a thought, and not a part of my core self.”

How can meditation benefit me?

Meditation can provide many benefits including physical, emotional and cognitive benefits.

An article by Headspace outlines the following 12 benefits of meditation:

1. Reduced Stress
   • Mindfulness Meditation in particular has been shown to reduce the inflammation caused by stress. This reduction in inflammation can both lower stress levels and improve physical conditions caused by stress.
2. Decreased Anxiety Levels
   • Since meditation can help lower stress levels, this results in reducing anxiety as well.
3. Better Emotional Health
   • Meditation can lead to an improved outlook on life and improved self-image due to a decrease in negative thoughts.
4. Enhanced Self-Awareness
   • Meditation teaches us to be present in our bodies and in our thoughts which can result in an enhanced understanding of ourselves. 
5. Improved Attention Span
   • Since meditation is a focused practice, it can lead to an improved attention span. 
6. May Reduce Age-Related Memory Loss
   • Studies have shown that meditation can actually improve performance on neuropsychological tests for those experiencing age-related memory loss.
7. Increased Positivity & Kindness
   • Certain forms of meditation include a special focus on generating positive feelings both towards yourself and others. According to Healthline, “Through practice participants can better learn how to extend kindness and forgiveness eternally, first through friends, then acquaintances, and ultimately enemies.” 
8. May Help Fight Addictions
   • When meditation is used as part of treatment for substance use disorders such as alcohol use disorders, it can help participants develop mental discipline which can help them fight dependencies and triggers. Meditation can also help control food cravings.  
9. Improved Sleep
   • In one study on insomnia/sleep disorders, meditation was shown to help participants stay asleep longer and improved their insomnia severity. This is likely because meditation can help relax your body, release tension and help fight against racing thoughts by bringing you back to the present moment. 
10. Reduced Physical Pain
    • Some research has shown that meditation can improve the feeling of physical pain, since perception of pain is connected to your state of mind. The stress reduction aspect of meditation can be particularly helpful in improving stress related disorders such as irritable bowel syndrome (IBS), post-traumatic stress disorder (PTSD) and fibromyalgia.
11. Can Decrease Blood Pressure
    • Meditation can help control blood pressure by relaxing nerve signals which correlate with blood vessel tension, heart function and that can trigger the “flight or fight” response.
12. Meditation is Accessible Anywhere!
    • Meditation is a super inclusive practice that requires no special equipment or space. Meditation can be practiced no matter what age you are, and there are virtually limited guided meditations that are available for little to no cost.

Different types of meditation

When it comes to meditation practices, it isn’t one-shoe-fits-all. Fortunately there are many different types of meditation out there to explore. 

5 Types of Meditation:

1. Mindfulness Meditation
   • Mindfulness meditation is often incorporated into Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT). The concept behind this type of meditation is rooted in mindfulness which is the practice of being fully present with yourself, your body, your thoughts and emotions in order to observe them without judgment. 
2. Guided Meditation
   • In this form of meditation, a guide instructs you through relaxing certain muscles, controlling your breath, and visualizing mental images or concepts. This form of meditation can be especially helpful for those who are new to meditation.
3. Loving-Kindness Meditation
   • Also known as metta meditation, in loving-kindness meditation you direct loving energy and wishes towards both yourself and others. This practice can help with self-acceptance, our connection with others, and help us let go of rage/anger and practice forgiveness. 
4. Transcendental Meditation
   • Transcendental meditation involves silently repeating positive words or a personal mantra in order to ease the mind and relax. 
5. Movement Meditation
   • During movement meditation, you will engage in a physical (but relaxing) activity involving repetition. Examples of movement meditation include yoga and tai chi.

If you’ve never meditated before, it may feel odd at first, which is why we encourage you to keep practicing to achieve full benefits. We also encourage you to try different types of meditation to find the type that fits best with you and your goals!

How can I practice meditation?

For self-guided meditation, free resources and guided meditations are available online, including on YouTube. Although Headspace, a guided meditation app, is a paid subscription service, free trials are available for new Headspace members. Headspace also has a Youtube channel with some free meditations. 

For those who would like additional support and guidance with meditation concepts, mindfulness, and other helpful practices, Valera Health offers multiple DBT Skills Groups for both adults and adolescents/teens. Many of our individual therapy providers also offer DBT and CBT therapy. 

Please note that our DBT Skills Groups are currently only available for those residing in the state of New York, but we will be expanding our therapy groups to other Valera Health states in the future—stay tuned!

If you’d like to schedule a free consultation with a Health Connector to join individual or group therapy through Valera Health, click here.

Childhood is a time full of learning and reaching developmental milestones that shape who we will grow up to be. Oftentimes, childhood is seen by adults through rose colored glasses—marked by nostalgia and fond memories. But this isn’t always reality. 

Depending on many factors including one’s upbringing, social and educational experiences, genetics, health and more, childhood can be a tumultuous time full of change. 

We tend to think of things such as depression, anxiety and stress as adult-only issues, but these things can affect children’s mental health and development in a multitude of ways. 

That’s why we need to have candid discussions around children’s mental health and how we can support children who are struggling.

What Being Mentally Healthy Looks Like in Children

According to the Centers for Disease Control and Prevention (CDC), “Being mentally healthy during childhood means reaching developmental and emotional milestones and learning healthy social skills and how to cope when there are problems. Mentally healthy children have a positive quality of life and can function well at home, in school, and in their communities.”

Mental health plays a key role in the wellbeing of our children, and children who experience mental health issues and don’t get the help they need are more likely to experience additional difficulties down the road. 

“Mental disorders are chronic health conditions—conditions that last a long time and often don’t go away completely—that can continue through the lifespan,” says the CDC.

“Without early diagnosis and treatment, children with mental disorders can have problems at home, in school, and in forming friendships. Mental disorders can also interfere with a child’s healthy development, causing problems that can continue into adulthood.”

Even if a child doesn’t qualify for a diagnosable mental health disorder, that doesn’t necessarily mean they are doing okay when it comes to their mental health.

As explained by the CDC, “Children who don’t have a mental disorder might differ in how well they are doing, and children who have the same diagnosed mental disorder might differ in their strengths and weaknesses in how they are developing and coping, and in their quality of life. Mental health as a continuum and the identification of specific mental disorders are both ways to understand how well children are doing.”

Warning Signs of Mental Illness in Children

How can we know when our child is having mental health issues? While they might not yet have the vocabulary or understanding of mental health to be able to tell us they are struggling, there are many ways children show they are having a hard time through their behaviors.

Signs to look out for include:

• Outbursts, tantrums or lashing out
• Extreme anger, rage or irritability
• Persistent sadness lasting two or more weeks
• Hurting oneself or expressing a desire to hurt oneself
• Fascination with death or suicide
• Hitting or acting violently towards other children or adults
• Drastic changes in mood or personality
• Sleeping problems
• Loss of weight or refusal to eat
• Frequent stomach aches
• Frequent headaches
• Extreme shyness
• Poor academic performance
• Difficulty focusing
• Avoiding or missing school 
• Bullying others
• Reporting being bullied
• Being socially withdrawn or avoidant

Common Childhood Mental Health & Developmental Disorders Include:

• Anxiety Disorders
• Depression
• Attention-Deficit/Hyperactivity Disorder (ADHD)
• Autism Spectrum Disorder (ASD)
• Eating Disorders
• Post-traumatic Stress Disorder (PTSD)

The State of Children’s Mental Health By The Numbers

Oftentimes, anxiety and depression disorders are co-occurring, and various approaches to psychotherapy have been developed to treat them both. Among the most popular types of therapy for treating both anxiety disorders and depressive disorders are cognitive behavioral therapy (CBT) and dialectical behavior therapy (DBT), which are considered to be “gold standards” among psychologists. 

Mental health disorders and struggles have no minimum age requirement, and impact more children than you might think. It’s estimated that 20 million of youth in the U.S. could currently be diagnosed with a mental health disorder (American Psychological Association). 

According to 2023 numbers by Mental Health America (MHA), over 2.7 youth are currently experiencing severe major depression, with depression numbers found the highest in youth that are more than one race. In addition, 6.34% of youth were reported to have a substance use disorder, and 59.8% of youth with major depressive disorder (MDD) did not receive any mental health treatment this past year. 

The same report shows that states with higher access to mental healthcare for youth have the lowest prevalence of mental illness in children than those without. 

With mental health issues on the rise for America’s youth, providing proper resources and removing the stigma around children’s mental health plays a crucial role in combating the country’s mental health crisis.

How to Help if Your Child is Struggling

Many parents are hesitant to seek help for their children due to fear of being judged or labeled as “bad parents.” However, this couldn’t be further from the truth. Taking your child to a mental healthcare professional when they are struggling is no different from taking them to the doctor if they were sick with a bad fever or had a broken arm. Mental healthcare is the same as any other form of healthcare, and it shouldn’t be taboo. As parents and caregivers, it’s our responsibility to take care of our children when they are unwell. 

From psychiatry and medication management to therapy, Valera Health offers specialized mental healthcare services for youth ages 6+ through its Child and Adolescent Program (CAP). 

CAP is an inclusive, virtual mental health clinic rooted in evidence-based care for children and teens that also includes parental and familial support. 

As an expansion to our CAP program, we are happy to announce that we are now offering group therapy programs designed for teens that are based in cognitive behavioral therapy (CBT) and dialectical behavioral therapy (DBT). Valera Health has also launched a Conscious Parenting Group to help parents and caregivers navigate with the challenges that come with raising children, while also providing them with a safe space to connect with other parents. 

Please note that currently these groups are only available to those who reside in the state of New York.

To learn more about individual therapy options for youth and parents, as well as our group therapy offerings, visit https://www.valerahealth.com/consult/ or click here.

If you’ve been feeling anxious or depressed lately, you’re not alone. Depression and anxiety are on the rise in the U.S. According to the National Alliance on Mental Illness (NAMI), anxiety disorders and major depression are the most common mental health disorders in the country. Without treatment, outcomes for these disorders can only get worse.

Alarming Statistics

According to Mental Health America (MHA), over 50 million adult Americans, or 20.78%, were experiencing a mental illness in 2019-2020. Key findings of MHA’s 2023 The State of Mental Health in America report show that over 1 in 10 youth individuals experienced depression severe enough to significantly impair their ability to function at school, home, work or in their social life. Of those ages 12-17, 16.39% reported suffering from at least one major depression episode (MDE) in the past year, and over 2.7 million youth have experienced major depression.

Anxiety disorders are the most common disorders in the U.S., followed by major depressive disorder. According to statistics by the Anxiety & Depression Association of America (ADAA), 40 million adults, or 19.1% of the population, are affected by anxiety disorders every year. Anxiety disorders also affect 31.9% of adolescents ages 13-18. Research has shown that teenagers with untreated anxiety disorders are at a higher risk for performing poorly in school, missing out on important social experiences, or experiencing substance abuse, according to ADAA. Generalized anxiety disorder (GAD) is the most common anxiety disorder in the U.S. 

Unfortunately, an alarming number of people suffering with a mental illness do not receive mental healthcare treatment. Research conducted by the Substance Abuse and Mental Health Services Administration (SAMHSA) shows that approximately 60% of adults with a mental illness didn’t receive mental health treatment in the year prior to the study. As much as half of youth ages 8-15 with mental health issues also went without treatment the year prior. Mental healthcare treatment was also inequitable—in the time frame the research was conducted—Black and Hispanic Americans received mental healthcare services at close to half the rate of white Americans and Asian Americans received mental healthcare services at about ⅓ of the same rate as white Americans. 

Fortunately, a rise in remote treatment options, such as Valera Health’s telemental health services, are helping to fill in the gaps care.

Popular Forms of Treatment For Depression & Anxiety

Oftentimes, anxiety and depression disorders are co-occurring, and various approaches to psychotherapy have been developed to treat them both. Among the most popular types of therapy for treating both anxiety disorders and depressive disorders are cognitive behavioral therapy (CBT) and dialectical behavior therapy (DBT), which are considered to be “gold standards” among psychologists. 

CBT has been shown to be an effective treatment for treating both anxiety and depression symptoms, with a success rate between 50-75%. In CBT, a patient works with a therapist in a structured setting. The main goal of CBT is to help individuals become aware of negative thought patterns and equip them with the tools to challenge and overcome these negative thought patterns, reframing them in a positive and helpful way.

Another bonus is that CBT is a short-term therapy, which can take as few as six sessions to complete. However, the suggested duration of treatment can vary on an individual basis. For more information about the benefits of CBT, check out this article by the Mayo Clinic. 

While DBT is rooted in CBT practices, there are a few key differences between the two. Both focus on equipping individuals with tools they need to improve outcomes of depressive disorders and anxiety disorders. One difference between DBT and CBT, however, is the philosophy behind each.

CBT is a more problem-focused approach to therapy, with the aim to change negative thought patterns and behaviors that contribute to mental health symptoms. DBT, on the other hand, takes the approach of emphasizing the importance of accepting and validating emotions and can improve stress tolerance, emotional regulation and more. DBT also incorporates mindfulness and grounding practices.

Unlike CBT, DBT requires a longer duration of treatment. Typically, patients undergoing DBT are recommended to spend six months to a year in this type of treatment. Like CBT, DBT has a high success rate in treating both depressive symptoms and anxiety symptoms. 

DBT has also been shown to be highly effective in treating Borderline Personality Disorder (BPD), with one study showing improved BPD outcomes so much that after a full cycle of DBT treatment, 77% of study participants no longer met the criteria for a BPD diagnosis. 

While CBT and DBT do not necessarily cure anxiety disorders and depressive disorders, they have a proven track record of improving anxiety symptoms and symptoms of depression, as well as improving outcomes for a wide variety of other mental health disorders. 

If you’re interested in learning more about warning signs of clinical depression, click here, and warning signs of anxiety, click here.

Valera Health Can Help

If you are interested in joining Valera Health’s Conscious Parenting Group, please fill out this quick form to schedule a free consultation with a designated Health Connector. Make sure to select “group therapy” under the “What brings you to therapy today?” section. Please note that at this current time, our virtual Conscious Parenting Group is only available to those in New York. Stay tuned for more group therapy offerings from Valera Health in the future.

Works Referenced:

Berge, J. M., Law, D. D., Johnson, J., & Wells, M. G. (2010). Effectiveness of a psychoeducational parenting group on child, parent, and family behavior: a pilot study in a family practice clinic with an underserved population. Families, Systems, & Health, 28(3), 224.

Friedrich, M. (2020, December 2). Census Bureau Releases New Estimates on America’s Families and Living Arrangements. census.gov. Retrieved April 18, 2023, from https://www.census.gov/newsroom/press-releases/2020/estimates-families-living-arrangements.html#:~:text=2%2C%202020%20%E2%80%94%20Newly%20released%20estimates,2010%20to%2063.1%20million%20in 

Izadi-Mazidi, M., Riahi, F., & Khajeddin, N. (2015). Effect of cognitive behavior group therapy on parenting stress in mothers of children with autism. Iranian journal of psychiatry and behavioral sciences, 9(3).

Minjarez, Mendy Boettcher, et al. “Impact of pivotal response training group therapy on stress and empowerment in parents of children with autism.” Journal of Positive Behavior Interventions 15.2 (2013): 71-78.