8 Ways to Support a Grieving Friend

 

Grief is a complex and powerful emotion. When the people close to us experience grief, it can be challenging to know how to support them in such a vulnerable state.  When supporting a loved one who is grieving, compassion and empathy are key. 

Everyone grieves differently—some people need a shoulder to cry on while others feel your love through home cooked meals or simply letting your friend know you’re available if they need to talk.

If you know someone struggling with grief, we’ve put together eight ways to help our friends during this fragile time in their lives. 

 

8 Ways to Help a Grieving Friend

  1. Have a sympathetic ear. One of the best ways to help a grieving friend is to simply listen to them. Allow them to feel safe in expressing their emotions, thoughts and needs. Avoiding jumping to putting a positive spin on things or offering advice (unless asked). Really take in what they are saying and let them feel heard. 
  2. Help out with meals. When dealing with grief, even getting out of bed each day can be a struggle, so having the energy to cook yourself or your family meals throughout the day can be extra challenging. Bringing your friend home cooked meals can make all the difference when supporting someone going through a difficult time.
  3. Extend a helping gesture. Grief can make everyday tasks so overwhelming that they seem impossible. Offer to help your friend with things they may feel uncomfortable asking you directly. This can be watching their kids for a couple hours, going grocery shopping, taking their pet for a walk, or helping with sorting through certain belongings.
  4. Check in often. It can be easy to feel like you’re being overbearing, but showing constant support and compassion can go a long way for someone who is grieving. A daily or weekly check in to see how they are feeling and how you can support them can help them feel seen, supported, and loved. 
  5. Validate their feelings. When helping someone through grief, it’s easy to jump to cliches like “time heals all wounds.” Instead, try to acknowledge the difficulty of their grief journey and validate how they feel in that moment. 
  6. Remember the big dates. Dates like one month or year anniversaries, holidays, or birthdays can be extremely difficult for those who have suffered loss. Reach out, whether it means a call, text, note, or showing up to celebrate and remember or mourn. 
  7. Offer to connect them to someone you know who may have gone through something similar. Sometimes one of the most helpful things when going through a hard time is talking to someone who has been through the same experience. Connecting two friends who have gone through similar losses can be extremely helpful for them both. 
  8. Support them in talking to a professional if needed. Grief can be overwhelming and a long process for many. If you notice your friend really struggling to cope,  encourage them to see a professional and offer to look for a professional with them, or even join them for their first session. 


 

Suggesting a grief therapy support group is another great way to help a friend through this difficult time. 

Valera Health offers multiple virtual grief and loss group therapy for individuals living in the state of New York. In these groups, participants will gain mutual support, have a safe space to process their feelings, and learn coping mechanisms to help them through the stages of grief.  Learn more about the benefits of joining a grief support group here. 

Supporting a friend through grief is a testament to the strength of our friendships and depths of our compassion and sympathy. While we navigate the terrain of loss alongside our grieving friends, it’s important to remember to be kind and help them toward healing and renewal at their own pace.

5 Empowering Quotes About Women’s Equality

Women’s strength, resilience, courage and compassion radiates throughout every corner of the world. 

This August we celebrate Women’s Equality Day, held on August 26, which commemorates the Nineteenth Amendment to the U.S. Constitution, which granted women the right to vote—a result of the tireless efforts of the women’s suffrage movement. It’s in their honor that we share our favorite quotes about women’s empowerment from five incredible women. 

We hope these words serve as a reminder to embrace the power within all of us!

 

1. 

 

“Each time a woman stands up for herself, she stands up for all women.” — Maya Angelou

 

2.

 

“Women don’t need to find a voice, they have a voice, and they need to feel empowered to use it, and people need to be encouraged to listen.” — Meghan Markle

 

3.

 

“Women belong in all places where decisions are being made. It shouldn’t be that women are the exception.” — Ruth Bader Ginsburg

 

4. 

 

“We all have an unsuspected reserve of strength inside that emerges when life puts us to the test.” — Isabel Allende

 

5. 

 

“Behind every great woman…is another great woman.” — Kate Hodges

 

At Valera Health, we believe the best way to create a world where we are all treated as equals is by taking action. Learn more about what you can do to support gender equality at https://www.globalgoals.org/goals/5-gender-equality/.

 

Summer SAD: What it Is & How to Cope

Sunshine, pool parties, backyard BBQs, clear blue skies, blooming flowers and picnics in the park come to mind when envisioning the much-anticipated summer season. But for some, as the temperatures rise and the sun comes out from hiding, so does increased stress and lowered moods. Seasonal affective disorder (SAD) is traditionally associated with crisp fall and frosty winter months—but its summer sibling can be just as dangerous. So what can you do if you’ve got a case of summertime SADness? Keep reading to learn more.

 

What is Seasonal Affective Disorder (SAD)?

Seasonal affective disorder (SAD)—also referred to as major depressive disorder with a seasonal pattern—is a mood disorder marked by recurrent episodes of depressive symptoms in late fall and winter or in the summer, with alternating periods of normal (non-depressive) moods during the rest of the year. 

Research has shown that seasonal changes are the most likely cause of SAD because they can potentially cause chemical imbalances in the brain associated with depression and other mood disorders. However, the exact cause of seasonal affective disorder is unknown. 

Low levels of vitamin D and shorter days are also a possible factor of SAD in colder months, while conversely, long hours of sunlight may cause SAD in warmer months.

 

 

Summer SAD vs. Winter SAD

Symptoms of seasonal affective disorder may start out mild but increase and become more noticeable as the season progresses. While both winter-pattern SAD and summer-pattern have some overlapping symptoms, there are key differences between the two.

 

General Seasonal Affective Disorder Symptoms:

  • Feeling sad or in a low mood most of the time
  • Feeling hopeless or worthless
  • Having suicidal thoughts
  • Losing interest in favorite hobbies and activities
  • Decreased energy or feeling lethargic
  • Having difficulty concentrating
  • Decreased motivation
  • Sleep disturbance
  • Appetite changes

 

Additional Summer-Pattern SAD Symptoms:

  • Difficulty falling asleep or staying asleep; insomnia
  • Decreased appetite 
  • Weight loss
  • Increased irritability or agitation
  • Anxiety
  • Episodes of violent behavior 

 

Additional Winter-Pattern SAD Symptoms:

  • Sleeping more than normal; oversleeping
  • Tiredness and fatigue
  • Increased appetite
  • Regular cravings for foods that are high in fat or carbohydrates
  • Weight gain

 

Those with bipolar disorder are at an increased risk of developing seasonal affective disorder, and can experience differing or additional symptoms of SAD than those without bipolar disorder. 

An article by the Mayo Clinic states: 

“In some people with bipolar disorder, episodes of mania may be linked to a specific season. For example, spring and summer can bring on symptoms of mania or a less intense form of mania (hypomania), anxiety, agitation and irritability. They may also experience depression during the fall and winter months.”

 

Treating Seasonal Affective Disorder (SAD)

If you’re experiencing symptoms of seasonal affective disorder, take them seriously. SAD can interfere with things such as school, work or interpersonal relationships, and can negatively affect your quality of life. 

While it’s important to be mindful of the signs or symptoms you’re experiencing, you also shouldn’t self-diagnose because there could be other health issues at play. 

A general physician can help you rule out other potential health issues, such as thyroid disorders, through medical tests (including blood tests). If your symptoms aren’t being caused by a thyroid disorder or other medical issue, a therapist and/or psychiatrist can provide a proper diagnosis and treatment. 

At home options for managing symptoms are available, but should not be used as a replacement for medical intervention from a professional. 

 

Tips for Managing Seasonal Affective Disorder Symptoms in the Summer:

#1 Identify Triggers

Watch out for and make note of triggers that cause a spike in your symptoms. Therapists are great at working with patients to identify triggers and come up with coping strategies around these triggers.

#2 Prioritize Sleep

Since decreased sleep and other sleep disturbances are a common symptom of summer-pattern SAD, extra work needs to be put into place to make sure we are sleeping well. Check out this blog post to learn how to create a solid sleep routine. 

#3 Create a Daily Routine

Following a structured daily routine can help combat stress and improve focus. Write your routine down in a calendar or planner, set alarms to help you stay on schedule, display your routine throughout your home, and lean on loved ones to hold you accountable.

#4 Stay Cool

Use air-conditioning to improve your mood and sleep quality. If you have access to a lake, creek, river or pool, go for a swim. Limit time outside in the heat and exposure to sunlight, dress appropriately for the weather, and wear a sunhat. Find fun indoor activities (such as bowling or going to the movies) to fill your time.

#5 Drink Water—Lots of Water!

Dehydration can make us feel crappy in more ways than one, and can cause both physical and emotional health issues. When we drink enough water, it becomes easier to remain both physically, emotionally and mentally stable. Incorporate drinking water into your routine, keep a big water bottle with you at all times, and track how much water you’re drinking in comparison to how much water (at minimum) you should be drinking. 

#6 Don’t Forget to Eat

Since decreased appetite is a symptom of SAD, it can be hard to make sure we’re nourishing ourselves properly during this time. Plan quick, healthy meals and snacks in advance and set alarms as reminders to eat. 

 

Remember that what you’re feeling is normal! It can be extra hard to feel depressed during a time when we’re “supposed” to feel happy and have fun. Depression happens to a lot of us, and it can happen to anyone at any time. What you’re going through isn’t a choice, but you do have tools available to help you feel your best and manage your symptoms. 

Therapy and medication management are effective ways to treat seasonal affective disorder. For further support, consider Valera Health’s virtual mental healthcare services which include individual therapy, group therapy, psychiatry, medication management and more.

Call 646-450-7748 to talk to a dedicated Health Connector who can help you start your wellness journey with a provider tailored to you.

The 7 Pillars of Self-Care

 

Self-care isn’t selfish. In our busy lives and fast-paced world, it’s easy to get stuck in our routines and a seemingly endless cycle of responsibilities, obligations and the stress that comes with it. We often tell ourselves, “Tomorrow I’ll take the time to do this,” or “This new habit starts next week,” and put the needs of others before our own. Whether it’s with work, our family, or our friends, we often neglect our own wellbeing in the process. Amidst the chaos of our daily lives, one crucial practice stands true for preservation: self-care!

 

 

What is Self-Care?

Self-care is more than just a buzzword—it’s a commitment to yourself to prioritize your mental, physical, and emotional health. Self-care is the deliberate actions one practices and incorporates into their life to help them to relax, unwind and maintain balance. According to the International Self-Care Foundation, there are seven main pillars of self-care that should be a part of every self-care routine.

 

What are the Seven Pillars of Self-Care?

Pillar #1: Knowledge and Health Literacy

The pillar of Knowledge and Health Literacy refers to an individual’s capacity to comprehend and grasp their own mental health and wellbeing. More precisely, it’s the knowledge that entails our ability to understand the body, what is good for it and how to nourish it. Another key element is access to resources that explain health conditions so that we can make smart and well-informed choices pertaining to our own health. Health literacy, in turn, encapsulates the manner in which people comprehend and assimilate health related information.

Pillar #2: Mental Wellbeing, Self-Awareness and Agency

Pillar two focuses on three main puzzle pieces that work together to create an essential part of self-care. Mental wellbeing emphasizes the importance of optimism, self-esteem and life satisfaction. Self-awareness highlights the everyday application of health literacy to evaluate how we feel mentally. Agency means calling attention to an individual’s commitment and intent to take action for their physical, mental and emotional health.

Pillar #3: Physical Activity

Physical activity is exactly what it sounds like! It’s any bodily movement that requires energy expenditure. Physical activity has so many benefits beyond looking and feeling good. It has the power to improve mental health. It contributes to better sleep, reduces stress, and can even help with self-esteem and building a stronger memory.

Pillar #4: Healthy Eating

Healthy eating sounds self-explanatory, but it’s more complex—and important—than you may think. Having a balanced and healthy diet helps build immunity, preventing disease and illness. Most importantly, the food you eat is what fuels you and helps you feel good throughout the day. Making sure all food groups are incorporated into your diet will help you feel better both mentally and physically, and can contribute to living longer.

Pillar #5: Risk Avoidance or Mitigation

Pillar five refers to the conscious caution and avoidance of behaviors or actions that are directly correlated with anything substantially dangerous, like getting a disease or, in some cases, death. Risk avoidance and mitigation highlight particular activities and due diligence that keep us safe and healthy. Some examples of this are drinking in moderation, taking medication only as prescribed, getting necessary vaccines on time, wearing a seatbelt, taking your daily vitamins and wearing SPF.

Pillar #6: Good Hygiene

When we first hear the word “hygiene,” what probably comes to mind is showering or brushing our teeth. In regards to pillar six, hygiene goes well beyond that. Hygiene in this instance refers to the circumstances and practices one initiates to keep steady with their health and preserve it. This can mean anything from drinking clean water to washing your hands in the effort to prevent disease. Good hygiene is a focal point in self-care. Access to proper sanitation and good hygienic practices are beneficial for not only our health, but well-being and economic productivity as well.

Pillar #7: Rational and Responsible Use of Products, Services, Diagnostics and Medicine

Pillar seven stresses the importance for individuals to make smart and informed choices when it comes to managing their health. This includes education about products and services, so that we can use medicine and other health products safely. It is the understanding of health services one may use like acupuncture, a trainer or a chiropractor. Acquiring the behind-the-scenes knowledge of risks and benefits of these products/services is crucial when it comes to making safe health decisions for ourselves.

 

 

How to Create Your Own Self-Care Routine

So, how do we implement these pillars into our everyday life? Though it can seem a bit daunting at first, the solution might be more simple than you may think: A routine! 

Creating a personalized routine involves considering all of your individual needs in addition to the Seven Pillars of Self-Care. Self-care looks different from person-to-person and no two routines will look the same. Focus on what makes you feel centered, happy, and energized.

 

Here are some steps to get you started:

  1. Assess your needs. Reflect upon the current state of your emotional, physical and mental well-being. Try and identify areas which you think need a little more focus or nourishment.
  2. Find activities that rejuvenate you. Start by making a list of activities that you notice you feel your best while doing. This can be something big or small—from anything to listening to your favorite song or going for a hike.
  3. Prioritize these activities. Determine which of the activities you identified that align with what needs you want to work on and prioritize them.
  4. Establish a routine. Work on setting a designated time each day, week or month solely dedicated to self-care. Do it in regular intervals that work for you to create consistency. Treat this as a non-negotiable! 

Start small, then grow. Begin by incorporating these activities in small intervals where they fit best. Over time, increase how much time you spend on these activities, and practice them regularly.

Additional Self-Care Resources

A huge aspect of self-care is allowing yourself to have a space to express your emotions and work through stressors. 

Some people find this space to be an alone setting where they can enjoy their morning coffee with a book, while others find it more helpful to speak to a professional or connect with a group of others going through similar experiences. 

Valera Health provides both individual and group therapy for those interested in therapeutic self-care. 

At its core, therapy is a non-judgmental place that helps many work through large emotions that may be clogging up their minds. Therapy can help to understand and gain insight into these emotions. As we engage in therapy, we are engaging in the nourishment of prioritizing our mental health, honing in on pillar two of self-care. One of the very significant advantages of therapy, either in an individual or group setting, is the opportunity it presents to experience long-term mental wellbeing.

Along with one-on-one individual therapy, Valera Health offers many groups that support individuals at any point in their life, no matter what conditions they may be experiencing. From anxiety and depression, to parenting support, to a book club support group that was created as a cozy, supportive setting to gain knowledge through therapeutic literature and discussions, there’s a space for everyone at Valera Health. Call 646-450-7748 to schedule your first appointment.

For other resources check out the following:

  • International Self Care Foundation (ISF): ISF is dedicated to sharing more about self care and what that means from individual to individual. Visit their website at http://isf-foundation.us/. 
  • American Psychological Association (APA): The APA has a designated page filled with all information about self- care and how to practice it in everyday life. Visit the website at: https://www.apa.org/topics/working-psychologist/self-care. 

 

 

Works Referenced:

Burkett, M. (n.d.). The seven pillars of self-care. Recreation Services. https://recreation.ku.edu/seven-pillars-self-care 

Iyarn. (2020, August 12). The seven pillars of self-care. https://iyarn.com/blog/the-seven-pillars-of-self-care/ 

Knowledge & Health Literacy – seven pillars – international self-care foundation. (n.d.). http://isf-foundation.us/index.php?m=content&c=index&a=show&catid=1&id=1 

Lawler, M., Manning-Schaffel, V., Millard, E., Lucey, K., Dolan, M., Migala, J., Upham, B., Colino, S., Walsh, K., Lawler, M., & Byrne, C. (n.d.). What is self-care, and why is it so important for your health?. EverydayHealth.com. https://www.everydayhealth.com/self-care/ 

The seven pillars of self-care. ISF. (2020, July 20). https://isfglobal.org/practise-self-care/the-seven-pillars-of-self-care/ 

Transtrum, T. (2023, April 20). Why therapeutic self-care practices can lead to long-term wellbeing. Valera Health. https://www.valerahealth.com/why-therapeutic-self-care-practices-can-lead-to-long-term-wellbeing/ 

User, G. (2023, January 11). Understanding the 7 pillars of self-care. Mindful Maelstrom. https://www.mindfulmaelstrom.com/health-healing-resources-blog/understanding-the-7-pillars-of-self-care 

What is self-care?. Global Self-Care Federation. (n.d.). https://www.selfcarefederation.org/what-is-self-care 

Which kind of self-care do you need? take the self-care quiz!. The Blissful Mind. (2023, May 20). https://theblissfulmind.com/self-care-quiz/

 

PTSD Awareness Month: Understanding the Invisible Wounds

 

Almost 70% of adults in the United States have experienced some sort of traumatic event at least once in their lives—but not all who experience trauma develop PTSD or C-PTSD. 

Post Traumatic Stress Disorder (PTSD) and Complex-Post Traumatic Stress Disorder, C-PTSD, are two distinct psychological conditions that individuals who have experienced traumatic events can develop. 

While these two conditions are related, it is important to recognize the notable differences in their underlying causes and symptomatology. Read on to learn more about these mental health conditions and what types of help are available.

 

Defining PTSD & C-PTSD

PTSD and C-PTSD are mental health conditions that can have a very profound impact on one’s daily life, relationships and overarching well-being.

Post Traumatic Stress Disorder (PTSD) is often a condition that is developed after a single traumatic event or incident. These incidents or events can include—but are not limited to—a sudden death, an act of violence, a natural disaster, being assaulted, or experiencing an accident. 

C-PTSD, in turn, is referred to as “complex trauma” and it typically emerges from long-lasting exposure to trauma. Complex-PTSD is often framed in the context of experiencing abusive, neglectful or very stressful environments for a prolonged period of time. 

While there are events that more commonly contribute to the development of PTSD and C-PTSD, it’s important to remember that all trauma is valid and you don’t have to experience a certain “type” of trauma to develop either of these conditions.

 

 

Signs & Symptoms of PTSD & C-PTSD

PTSD is a mental health condition that can manifest itself into many different and various forms of signs and symptoms following one’s exposure to a traumatic event. Understanding the signs and symptoms of PTSD is essential when recognizing the challenges one may face while living and working through this condition.

Signs & symptoms of PTSD may include, but are not limited to: 

  • Vivid flashbacks of the traumatic event, or feeling like you are reliving the moment the trauma first occurred
  • Physical effects such as dizziness, chest pain, elevated heart rate
  • Nightmares, especially if they are recurring  
  • Unable to express feelings or affection 
  • Avoidance of anything that may remind the individual of the event
  • Feeling on edge, or experiencing severe anxiety
  • Extreme alertness

Complex-PTSD can manifest itself in different ways that impact an individual’s life. When in a stressful environment for a long period of time, an individual may have a harder time recognizing signs and symptoms of C-PTSD. 

While those with C-PTSD are also likely to experience the PTSD symptoms above, the key difference between the two disorders is that PTSD often occurs after a singular traumatic event, while C-PTSD can develop after experiencing chronic (long-term) trauma, or multiple traumas. 

Additional signs and symptoms of C-PTSD may include the following:

  • Feeling distrustful and hateful towards the world
  • Feeling hopeless and as if there is no end to one’s suffering
  • Feeling as though no one understands them or their trauma, or that no one can relate to what they are experiencing
  • Experiencing dissociation, depersonalisation, or derealisation
  • Thoughts of suicide

Please note that this is not an exhaustive list of all possible signs or symptoms of C-PTSD or PTSD. While most people with these disorders experience similar symptoms, C-PTSD or PTSD may look different from person-to-person.

If you or someone you know has experienced these signs or symptoms, we encourage you to speak to a licensed mental health professional, such as a therapist or a psychiatrist.

 

How PTSD & C-PTSD are Treated

When treating PTSD and C-PTSD, there are many different recommended interventions, but each and every person’s treatment journey is different depending on the individual and their needs. 

One of the most common therapies used to treat PTSD is cognitive behavioral therapy (CBT). CBT aims to challenge the unhealthy thoughts that come with trauma and increase one’s emotional insight. Another therapy many providers try with patients looking to work through PTSD is prolonged exposure therapy. This approach helps individuals through gradually reprocessing repressed memories of the trauma they experienced in order to improve and build distress tolerance. 

Eye movement desensitization and processing therapy (EMDR) is another popular form of therapy that can be highly beneficial for individuals with PTSD.  Through EMDR, the individual reprocesses memories from the traumatic event with both guided instructions and rhythmic movements known as bilateral stimulation. Stimuli used in this treatment modality may include visual, auditory or tactile stimuli. Commonly repetitive and rapid eye movements are used as stimuli but tapping, tactile stimulation or auditory tones may also be used. The ultimate goal of EMDR is to give the individual the tools to no longer be distressed by memories of the traumatic event.

While the treatment of C-PTSD can be similar to the way PTSD is treated, there are a handful of additional therapies for individuals who have endured long-term trauma. Trauma focused cognitive behavioral therapy (TF-CBT) is often used for individuals who suffer with C-PTSD. This type of therapy helps individuals reframe their traumatic memories and overcome negative thoughts through developing effective coping skills. 

Another kind of therapy recommended for those with C-PTSD is exposure therapy. Through exposure therapy, individuals are slowly encouraged to enter situations that make them uncomfortable or anxious and work through the situations to learn how to cope with the resulting feelings rather than suppressing or running away from them. 

Group therapy is another kind of therapy that plays a crucial role in one’s treatment of PTSD or C-PTSD. A group therapy experience can allow an individual who may feel like they are not understood by anyone to connect with others who have endured similar traumas and provide them with a sense of validation and social support. 

“It’s important that any treatment of trauma be through a trauma informed lens ensuring that the client feels safety, trust, collaboration, choice and empowerment and that the use of the therapeutic relationship be the cornerstone of treatment,” says Kelly Clark, who is Valera Health’s Clinical Lead for Trauma Informed Care.

 

How Valera Health Can Help

Valera Health provides telemental healthcare services tailored to meet the needs of any one with mental health disorders or related concerns. This includes trauma-informed care for those who suffer from conditions like PTSD and C-PTSD and anyone who has experienced trauma.

As part of Valera Health’s trauma-informed approach to mental healthcare, we have launched two group therapy programs designed to fit the unique needs of trauma survivors. 

One of Valera Health’s providers who co-leads our Anxiety and Trauma Group, Abby Fink, shares the benefits of group therapy for those who have experienced trauma. 

“Through group therapy, individuals within the group are able to offer each other a unique form of support that they may not receive from a one-on-one provider. Through the group experience, members are able to offer support to each other and gain a deeper level of understanding, empathy and, most importantly, validation.

C-PTSD, PTSD and trauma can lead many to feel isolated. Group therapy is an opportunity for individuals to connect with others who have also gone through similar struggles which can help reduce their sense of loneliness.”

Anxiety & Trauma Group: In this group, participants will find a space to discuss life transitions, school stress, and stress around relationships and decision-making. In this group, we will work together on developing coping skills to navigate daily stressors and other symptoms of anxiety. We will also explore how previous trauma impacts our daily functioning and impacts our goals in life.

Trauma Survivor Group: Designed for young adults (ages 18-25), this trauma group teaches participants how to identify trauma responses as well as how to build coping skills for these responses. Participants will learn self-validation techniques, how to address triggers, grounding techniques for dissociation and fight-or-flight responses, how to reframe cognitive distortions and negative thoughts, basic self-care and mindfulness, the basics of journaling, how to discuss trauma with family and partners, and how to discuss relationship needs, boundaries and difficulties around sex. 

This group is perfect for participants who are seeking a comfortable space where people share their trauma. This group was specifically designed for people who have experienced sexual trauma and/or relationship trauma.

To learn more about our virtual group therapy programs, click here. Please note, at this time our group therapy programs are only available for those residing in NY or MA, however we plan on expanding these services to more states in the future. 

Valera Health also offers virtual one-on-one trauma-informed therapy for those who prefer individual therapy, as well as psychiatric services and medication management. If you are ready to start therapy, or are interested in learning more, call 646-450-7748 to speak with a Health Connector who will help you find the right treatment for you. 

Whether you decide to go the group therapy route or prefer individual therapy, know that you have many options when it comes to your treatment.

Request a free consultation with us today to start your healing journey.

 

 

Additional Resources + Hotlines

National Alliance on Mental Illness (NAMI): NAMI offers information, support groups, and educational resources for individuals with PTSD and their families. Visit their website at www.nami.org.

National Institute of Mental Health (NIMH): NIMH provides comprehensive information on PTSD, including treatment options, research updates, and resources for finding mental health services. Explore their PTSD page at www.nimh.nih.gov/health/topics/post-traumatic-stress-disorder-ptsd.

PTSD United: PTSD United is an online community that offers support, information, and a platform for individuals with PTSD to connect and share their experiences. Find them at www.ptsdunited.org.

 

Works Cited

American Psychological Association. “Treatments for PTSD.” Https://Www.apa.org, June 2020, www.apa.org/ptsd-guideline/treatments.

“C-PTSD vs PTSD: Understanding the Differences.” Choosing Therapy, 21 Mar. 2022, www.choosingtherapy.com.

Child Welfare Information Gateway. Trauma-Focused Cognitive Behavioral Therapy for Children Affected by Sexual Abuse or Trauma. 2018.

“Complex PTSD.” Cleveland Clinic, 5 Apr. 2023, my.clevelandclinic.org/health/diseases/24881-cptsd-complex-ptsd.

“Free Photo | Eyes behind Broken Mirror.” Freepik, www.freepik.com/free-photo/eyes-broken-mirror_19002762.htm#query=trauma&position=0&from_view=search&track=sph. Accessed 9 June 2023.

“Free Photo | Young and Depressed Adult at Home.” Freepik, www.freepik.com/free-photo/young-depressed-adult-home_29973074.htm#query=ptsd&position=18&from_view=search&track=sph. Accessed 9 June 2023.

Mayo Clinic. “Post-Traumatic Stress Disorder (PTSD) – Symptoms and Causes.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 2018, www.mayoclinic.org/diseases-conditions/post-traumatic-stress-disorder/symptoms-causes/syc-20355967.

Mind. “Causes of PTSD.” Www.mind.org.uk, Jan. 2021, www.mind.org.uk/information-support/types-of-mental-health-problems/post-traumatic-stress-disorder-ptsd-and-complex-ptsd/causes/.

—. “What Is Complex PTSD?” Www.mind.org.uk, Jan. 2021, www.mind.org.uk/information-support/types-of-mental-health-problems/post-traumatic-stress-disorder-ptsd-and-complex-ptsd/complex-ptsd/.

The National Council for Mental Wellbeing. How to Manage Traum

6 Mental Health Benefits of Yoga

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.  

Compassion Fatigue & Compassion Satisfaction: How to Keep Going for the Long Haul

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.]

The Importance of LGBTQIA+ Affirming Mental Healthcare 

 

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!

10 Quotes About Living with Schizophrenia 

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.

 
“Schizophrenia may affect how we perceive reality, but it cannot diminish the power of our imagination and the strength of our spirit.” — Dr. Rameez Shaikh
 
 

“Living with schizophrenia requires immense courage and resilience, as we navigate a world that may not always understand or accept us. But let us remember that our experiences and perspectives are valid, and that our journey has the potential to inspire and empower others.”

― Dr. Rameez Shaikh

 

“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.

The Impact of Pregnancy & Motherhood on Our Mental Health 

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!