The Power of Being Present: How Meditation Can Transform Your Mental & Physical Health 

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.

We Need to Talk About the Children’s Mental Health Crisis

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.

Anxiety & Depression Are On The Rise—Here’s What You Need To Know

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.

Parenting Therapy Groups Can Improve Parents’ Lives & Strengthen Families

Parenting is the most significant and challenging responsibility a person can assume. Despite this, there is no formal training on how to be a parent, much less how to be a “good” one. Given there are around 63.1 million parental guardians living with children under 18, resources for parents are essential (Friedrich, 2020). One such resource is Valera Health’s Conscious Parenting Group. Read on to learn about the benefits of parenting groups and how to join one at Valera Health. 

Scientific research has shown that parenting therapy groups reduce parent stress, increase empowerment, and improve family functioning. In a study of mothers who had children with autism, researchers found participation in a parenting therapy group significantly reduced parents’ stress and distress (Izadi-Mazidi, 2015).

Another study that examined parents before and after participating in a parenting therapy group found that levels of empowerment significantly increased (Minjarez, 2013). A study that examined parents enrolled in a psychoeducation group therapy program found family functioning and child behavior significantly improved when the group was implemented (Berge, 2010). Overall, these results suggest that participation in a parenting therapy group not only will boost your experience as a parent, but will also improve the lives of your family members.

How Can Valera Health’s Conscious Parenting Group Help You

Valera Health’s Conscious Parenting Group is a coaching and parent education group focused on teaching parents mindful ways to communicate with their children. In addition to skill-building, this group also serves as a platform for support. The information provided in the group was designed to provide parents with the tools they need to move forward and create lasting positive changes within their own familial unit.

How Do I Join the Conscious Parenting Group?

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.

Introducing Valera Health’s Therapeutic Book Club

By Emily Vanderhoff & Sedell Bobcomb

Book clubs present an excellent opportunity for participants to become involved in a new form of self-care and have the potential to help them develop their social identity while learning from other book club members by engaging in dynamic conversations full of new perspectives and insights. 

Valera Health is excited to announce our latest group therapy offering, Therapeutic Book Club: Coping Between the Lines. 

Our first-ever book club group focuses on books that cover wellness, self-care and other mental health related topics. Our book club, led by Valera Health therapists Emily Vanderhoff and Sedell Bobcomb, takes a unique approach of incorporating the positive benefits of group therapy. Group therapy allows for a space to be created with therapeutic structure and the ability to develop social interaction for those who find it a place of struggle.

 

Additional Benefits of Book Clubs

MacGillivray, Lassiter, Sauceda & Wiggin (2019), presented in their study the correlation of a recovery book club and sociocultural theory. Sociocultural theory provides an opportunity to explore perspectives and voices while in a specific setting. This setting can then shape individual and collective beliefs, attitudes, values and aspirations and how the practices respond to place, time and challenging circumstances (MacGillivray, Lassiter, Sauceda & Wiggin, 2019).

Our First Book Club Selection

Our first book club selection is The Practice of Groundedness: A Transformative Path To Success that feeds—Not Crushes—Your Soul by best-selling author Brad Stulberg. 

In The Practice of Groundedness, Brad shares a healthier, more sustainable model for success with groundedness being at its core.  The book interwaves modern interventions such as Acceptance Commitment Therapy (ACT) and Cognitive Behavioral Therapy (CBT) with traditions from Buddhism, Stoicism, and Taoism.  He takes you on an  in depth journey of the six principles of groundedness, as well as actionable steps to live a more grounded life. 

How Do I Sign-Up for Coping Between The Lines Book Club?

Our first book club, Coping Between the Lines, offers book club members  a wide array of benefits. As a participant, you’ll experience stimulating conversation with other individuals,  gain new support and a sense of community and learn easy to incorporate skills to improve mental stability such as one minute meditations before we dive into the text and action steps to work on outside of the club based on the reading. Other benefits include creating a sense of  normalcy, support for implementing self care, and an opportunity to explore how others view the world. We welcome you to join us on Wednesdays at 6pm EST.  

To enroll in the Coping Between the Lines book club, fill out this quick form to schedule a free consultation with a designated Health Connector, or talk to your current Valera Health therapist about enrollment. Make sure to select “group therapy” under the “What brings you to therapy today?” section. Please note that at this time, this club is only available to those in New York. Stay tuned for more group therapy offerings from Valera Health in the future!

Works Referenced:

MacGillivray, L. Lassiter Ardell, A., Sauceda Curwen, M. & Wiggin. (2019). “I feel normal here”: The social functions of a book club in a residential recovery program. Journal of Language and Literacy Education. 14:2. Retrieved from: https://files.eric.ed.gov/fulltext/EJ1212454.pdf

How Nature Can Improve Your Mental Health & Wellbeing

 

After a long, cold winter, spring has finally sprung! Now’s the time to seize the outdoors while the weather allows for it. Not only does nature offer fresh air and stunning scenery, but it also hosts a wide range of benefits for our physical, cognitive and mental health. Read on for ideas that will help you enjoy the great outdoors while reaping the benefits of what Mother Earth has to offer.

How are nature & mental health connected? 

According to the Mental Health Foundation, “Nature can generate many many positive emotions, such as calmness, joy, and creativity and can facilitate concentration. Nature connectedness is also associated with lower levels of poor mental health, particularly lower depression and anxiety.”

Numerous studies have shown this to be true. The reverse is also known to be true—not getting enough time outside can have a negative impact on mental health.

While not recognized as an official medical condition or psychological disorder in any medical manuals such as the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), there is a concept known as “Nature Deficit Disorder” (NDD). Nature Deficit Disorder was first introduced by author and co-founder of Children & Nature Network, Richard Louv, in his book Last Child in the Woods: Saving Our Children from Nature Deficit Disorder. 

“I coined the phrase to serve as a description of the human costs of alienation from nature and it is not meant to be a medical diagnosis (although perhaps it should be), but as a way to talk about an urgent problem that many of us knew was growing, but had no language to describe it,” the author explains in a blog post about NDD. 

He goes on to say, “Since 2005, the number of studies of the impact of nature experience on human development has grown from a handful to nearly one thousand. This expanding body of scientific evidence suggests that nature-deficit disorder contributes to a diminished use of the senses, attention difficulties, conditions of obesity, and higher rates of emotional and physical illnesses. Research also suggests that the nature-deficit weakens ecological literacy and stewardship of the natural world. These problems are linked more broadly to what health care experts call the ‘epidemic of inactivity’ and to a devaluing of independent play. Nonetheless, we believe that society’s nature-deficit disorder can be reversed.”

Mental health benefits of being in nature include:

  • Improved mood
  • Improved cognitive functioning
  • Increased feelings of well-being
  • Decreased anxiety

Final Thoughts

Even spending just half an hour per day outside can do wonders for our mental health. If you have limited exposure to outdoor spaces or vitamin D, vitamin D light therapy through a vitamin D can help. Vitamin D lamps can also help with seasonal affective disorder (SAD). 

For more mental health tips, check out this blog post by Valera Health. If you’re interested in Valera Health’s services—including individual therapy, group therapy, psychiatry and medication management—sign up using this quick form to get connected with a designated Health Connector for a free consultation.

What You Need to Know About Alcohol Use Disorder

By Grace Hickman, Laurie Engel and Taylor Transtrum

We often get mixed messages about alcohol. Advertisements, media depictions, and social practices normalize alcohol and make it look cool. Yet, despite the risks associated with alcohol use, alcohol is the most readily available substance out there, and the most socially acceptable substance to consume. Although alcohol consumption is so normalized, those with an alcohol use disorder are heavily stigmatized.

At Valera Health, we aim to take away the barriers that prevent people with an alcohol use disorder from getting help, while providing individualized care. Read on for signs you may have an alcohol use disorder, and ways Valera Health can help you.

For those who want to begin the healing process, group therapy is an excellent avenue on the road to recovery. Read on to learn more about what trauma group therapy is, its benefits, and how to join a trauma therapy group at Valera Health.

 
 

How Do I Know if I Have Issues Around Drinking?

Contradictory messages about alcohol use and alcohol use disorder can leave people unsure whether they have issues with alcohol use and if they should get help. While every person is different, if you identify with the bullet points below, we encourage you to consider seeking help.

Signs of Alcohol Use Disorder (AUD):

  • You drink more than you mean to
  • You want to stop drinking, but you can’t
  • You’ve tried to stop drinking, but weren’t able to stop
  • Drinking is taking over your life
  • When you’re not drinking, you’re thinking about drinking
  • Your drinking is getting in the way of your day-to-day activities
  • Drinking is getting in the way of your relationships
  • Drinking is getting in the way of work
  • You find yourself doing risky things while drinking that you wouldn’t otherwise do when sober
  • You know alcohol is bad for you, but you continue drinking anyway
  • You need to drink more than you used to 
  • You experience withdrawal symptoms when you stop drinking

 

How Alcohol Can Affect Mental Health

Not only can alcohol use disorder cause physical issues, but it can put you at risk for severe mental health issues as well.

Excessive drinking has been shown to cause the following mental health issues:

  • Depression: Alcohol can cause depression due to the chemical changes that occur in the brain when alcohol is consumed. Long-term alcohol abuse can lead to changing chemicals in the brain, which can cause feelings of sadness, hopelessness, and worthlessness.
  • Anxiety: Alcohol can cause anxiety due to withdrawal symptoms that occur when an individual stops drinking. Individuals who are dependent on alcohol may experience panic attacks, trembling, and sweating when they attempt to quit drinking.
  • Psychosis: While psychosis is often associated with other drugs, alcohol can cause psychosis as well. Psychosis, a mental health symptom characterized by losing touch with reality, can cause hallucinations, delusions and disordered thinking.
  • Suicide: Alcohol can cause depression, hopelessness, and despair, which can lead to suicidal thoughts and actions.

Mental health disorders can also result in alcohol use disorder as those suffering from these disorders tend to turn to alcohol as an unhealthy coping mechanism. Whether your alcohol use disorder is causing mental health issues, or preexisting mental health conditions are why you turn to alcohol, therapy can help you replace your alcohol use with healthy coping mechanisms.

 

 

Valera Health Can Help

At Valera Health, we have a specialized program to help patients who are dealing with co-occurring substance abuse disorders, such as alcohol use disorder, and other mental health disorders. 

Valera Health’s Co-Occurring Disorders Program offers a combination of individual and group therapy, using interventions including Cognitive-Behavioral Therapy (CBT), and Motivational Interviewing.  Motivational interviewing helps people overcome their fears or uncertainty, encouraging patients’ goal to get sober and begin their journey to recovery.

Please note, while our Co-Occurring Disorders Program tackles mental health and substance use disorders, it is not a substitute for detoxing off of alcohol or other substances.

 

Therapeutic Techniques Used to Treat Substance Abuse & Addiction

Group therapy has shown to be particularly effective in addressing problematic substance use. In a study on women with substance use disorders, researchers found that involvement not only improved outcomes immediately, but also six months after group therapy (Greenfield et al., 2014). 

In addition to group therapy, motivational interviewing techniques have also been shown to be effective when addressing alcohol use disorder. In a study of individuals at a substance abuse treatment program, those who engaged in motivational interviewing therapy had less drinks and more days abstinent from drinking (Bein et al., 1993). Valera Health is pleased to offer a Motivational Interviewing Group as part of our Co-occurring Disorders Program, exclusively for patients experiencing substance use issues. In this group, clients will develop hope, confidence, and strengthen commitment. 

Cognitive Behavioral Therapy (CBT), often referred to as the gold standard of therapy, has been shown to be effective in helping people with issues around substance use. CBT can help people struggling with alcohol addiction by teaching them to identify and monitor self-destructive thoughts and behaviors. Additionally, CBT can teach individuals to replace problematic thoughts and behaviors with more adaptive ways of thinking and skills for handling stress and difficulties. For example, in a study that examined the effectiveness of CBT among people experiencing substance abuse issues, 60% of participants remained sober for at least a year after the completion of therapy (Rawson et al., 2002).

 

 

How Do I Sign-Up for Therapy Through Valera Health?

At Valera Health we are invested in your recovery, and we have the resources to help you become the person you want to be. If you are interested in Valera Health’s services, please fill out this form to schedule a free consultation with a designated Health Connector. 

Please note that at this current time, our virtual Co-Occurring Disorder Group is only available for established Valera Health patients who are located in New York. Stay tuned for more group therapy offerings from Valera Health in the future.

 

 

 

 

Works Referenced:

Bein, T., Miller, W., & Boroughs, J. (1993). Motivational Interviewing with Alcohol Outpatients. Behavioural and Cognitive Psychotherapy, 21(4), 347-356. doi:10.1017/S135246580001167X

Greenfield, S. F., Sugarman, D. E., Freid, C. M., Bailey, G. L., Crisafulli, M. A., Kaufman, J. S., … & Fitzmaurice, G. M. (2014). Group therapy for women with substance use disorders: Results from the Women’s Recovery Group Study. Drug and Alcohol Dependence, 142, 245-253.

Rawson RA, Huber A, McCann M, et al. A comparison of contingency management and cognitive-behavioral approaches during methadone maintenance treatment for cocaine dependence. Arch Gen Psychiatry. 2002;59(9):817-824. doi:10.1001/archpsyc.59.9.817

10 telltale signs that your drug use has gotten out of Control. Northpoint Washington. (2017, September 24). Retrieved March 29, 2023, from https://www.northpointwashington.com/blog/10-telltale-signs-drug-use-gotten-control/ 

What is Alcohol Awareness Month? Alcohol.org. (2023, January 19). Retrieved March 29, 2023, from https://alcohol.org/awareness-month/

 

A Space to Heal: Why You Should Join Valera Health’s Young Adult Trauma Survivor Group

 

 

As research on post traumatic stress disorder (PTSD) and trauma-related conditions has advanced, it’s come to light that most people will have at least one traumatic experience within their lifetime. Therefore, issues about encountering trauma are no longer a question of “if?” but a question of “when?” 

For those who want to begin the healing process, group therapy is an excellent avenue on the road to recovery. Read on to learn more about what trauma group therapy is, its benefits, and how to join a trauma therapy group at Valera Health.

 

Why should I seek treatment for my trauma?

Trying to suppress unwanted thoughts and feelings about a traumatic experience is like holding a beach ball underwater. At first, keeping the beach ball under control seems simple enough, and the water around you is unperturbed. However, at some point your hand will get tired and that beach ball will come rocketing out of the water, disturbing everything around it. Leaving trauma untreated is similar, and soon enough your life may become chaotic once you can no longer suppress emotions. It is for this reason that addressing trauma in a therapeutic setting is important, and trauma group therapy can be an excellent way to move beyond coping, and embrace healing.

 

Does group therapy for trauma work?

When most people think of trauma, they think of veterans returning from war. After all, this is the population in which PTSD was first discovered. In a study of Vietnam war veterans, group therapy reduced veterans’ experiences of numbness and avoidance, two hallmark symptoms of trauma (Schnurr et al., 2003). The effectiveness of group therapy for trauma is not limited to just those who have served in the military. One study that examined the effectiveness of group therapy among sexual assault survivors found that participants’ experiences significantly improved after engaging with group therapy (Resick et al., 1988).

 

How can Valera Health’s Young Adult Trauma Survivor Group help me?

If you have experienced a traumatic event and need help on your path to recovery, consider joining Valera’s Young Adult Trauma Survivor Group. In this trauma group designed for young adults (ages 18-25), participants learn about trauma responses and how to build coping skills around their individual trauma 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
  • Discussing relationship needs and difficulties around sex

 

This group is perfect for participants who are comfortable being in a space where people share their trauma. This group was specifically designed for people who have experienced sexual trauma and/or relationship trauma and is led by Jovi Lombardo, LMSW, a clinician who has experience working with patients who have encountered trauma.

 

 

If you are interested in joining Valera Health’s Young Adult Trauma Survivor 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 Young Adult Trauma Survivor Group is only available to those in New York. Stay tuned for more group therapy offerings from Valera Health in the future.

 

 

 

 

Works Referenced:

Foy, D. W., Eriksson, C. B., & Trice, G. A. (2001). Introduction to group interventions for trauma survivors. Group Dynamics: Theory, research, and practice, 5(4), 246.

Resick, P. A., Jordan, C. G., Girelli, S. A., Hutter, C. K., & Marhoefer-Dvorak, S. (1988). A comparative outcome study of behavioral group therapy for sexual assault victims. Behavior Therapy, 19(3), 385-401.

Schnurr, P. P., Friedman, M. J., Foy, D. W., Shea, M. T., Hsieh, F. Y., Lavori, P. W., … & Bernardy, N. C. (2003). Randomized trial of trauma-focused group therapy for posttraumatic stress disorder: Results from a Department of Veterans Affairs cooperative study. Archives of general psychiatry, 60(5), 481-489.

The butterfly woman. HHRI. (2022, February 15). Retrieved March 10, 2023, from https://www.hhri.org/are-you-a-survivor/the-butterfly-woman/

 

Understanding Self-Harm & Helping Those In Need

Written By: Emily Vanderhoff, LMSW

Edited By: Dana Reszutek, LMSW, and Taylor Transtrum

Have you ever been in an environment that made you feel uncomfortable or caused you feelings of immediate fear, anger or a sense of danger? What thoughts go through your mind when in that environment? To some, we can easily remove ourselves from that environment and know we are safe. This is not always the case when our survival responses to healthy coping skills are not utilized. In many cases, non-suicidal self-injury (NSSI) can be our response. In fact, in a 2015 study published in the American Journal of Public Health, it was found that self-injury was common among American adolescents—with 1 in 10 high-school aged boys and 1-4 high-school aged girls in a given year. Read on to learn more about what self-harm is, how to help-others who self-harm, and how to get help for ourselves with self-harm.

What is self-harm/self-injury?

In psychology, non-suicidal self-injury (NSSI) is seen as a behavioral response to upsetting feelings when a person feels no other coping skills are useful. Self-injury/self-harm is used at times to dissociate or distract from the true emotional pain present.  NSSI involves a person hurting themselves on purpose. One reason people participate in self-harm is if they feel as if they are either emotionally numb, or are experiencing extreme emotions outside of their control, and want to be able to feel a sense of control over what they are going through.

Common forms of self-harm include:

  • Cutting self with a sharp object
  • Burning yourself
  • Pulling out hair (this can include eyebrows and eyelashes)
  • Picking at wounds to prevent healing
  • Breaking bones
  • Inserting objects into one’s body
  • Hitting self with objects
  • Carving words or symbols into the skin

Self-harm is a potential risk factor or warning signs for suicidal thoughts, or suicide attempts. However, research shows there’s a direct difference between self-injury and suicidal ideations. The main difference involves someone’s true intent to die. Those who participate in self-harm or self-injury do so as a behavioral response to distress, not with the intent of ending their lives are doing so as a behavioral response.  While self-harm is prevalent among all age groups, self-harm often starts in adolescence.

How can you help someone who is self-harming?

As a caretaker or friend it can be helpful to understand warning signs or triggers of self-harm. Those who self-harm may attempt to hide their injuries with bandages, covering potential scars or bruises. Wearing long-sleeve shirts, regardless of the weather, is another common indication of self-harm. Other warning signs can involve an increase in a student skipping classes, decrease in social interactions and participation in once enjoyable activities. 

A possible warning sign of self-harm could be a friend or loved one who might have once loved to swim but no longer is comfortable wearing a bathing suit around others. Not all of these changes or warning signs correlate with self-harm. It is important to be supportive to those we worry for and provide a safe place for emotional expression, rather than accusing them of self-harm.

The National Alliance on Mental Illness provides helpful information on how someone could respond to knowing of self-harm. It is important to comfort the individual and understand the subject can be difficult to express. If you do not fully understand, allow that person to know you are there to listen. 

If you are someone or know someone who is self-harming/self-injuring, speak to an adult or medical professional. A close friend can be helpful in listening as well. 

Once the behavior is known, it is important to let the individual know they can be cared for.

Common forms of treatment include:

  • Psychotherapy – focuses on past experiences and emotions
  • Cognitive Behavioral Therapy – focuses on recognizing negative thought patterns and increasing coping skills
  • Dialectical Behavioral Therapy – can help a person learn positive coping method

In some cases medications can be provided for assistance and in severe cases, hospitalization may be encouraged. 

 Sadly, there can be long-term effects of self-injury if the behavior is left untreated. This can include permanent scars or severe injury; worsening feelings of guilt, shame, or hopelessness; and damage to social relationships. 

Being a listener first and a helper second is key to allowing someone in need know you care.  If you or someone you know is self-harming, please reach out to an adult or medical professional for help. 

How do I get help if I self-harm?

Let a loved one and trusted individual know if you are participating in self-harm, and ask for help. The following resources are also available to those who have experienced self-harm.

Self-Harm Crisis Hotlines:

  • Self-Harm Crisis Text Line
    • Text “HOME” to 741741 to connect with a volunteer crisis counselor
    • Available 24/7
  • S.A.F.E. Alternatives
  • Boys Town National Hotline
    • Call 1-800-448-3000 to speak with a trained crisis counselor
    • Available 24/7

Emergency Resources

  • If you are experiencing a self-harm or suicidal crisis, or another mental health crisis, call 988 for help (available 24/7). 

If you or someone you know is experiencing a severe and immediate case of danger, call 911 for immediate assistance or go to a nearby emergency room.

In addition to the resources above, therapy can help address the root causes of self-harm, such as anxiety and depression, and provide us with healthy coping skills to respond to factors that lead to self-harm. To learn more about Valera Health’s virtual therapy services, request a free consultation with a designated Health Connector here or visit www.valerahealth.com to learn more. Treatment services are available for those ages 6+.

Works Referenced:

(n.d). Self-harm. NAMI: National alliance on mental illness. Retrieved from: https://www.nami.org/About-Mental-Illness/Common-with-Mental-Illness/Self-harm.

(n.d). Understanding self-injury/self-harm. Mental Health Literacy. Retrieved from: https://mentalhealthliteracy.org/understanding-self-injury-self-harm/

(n.d.). Understanding self-injury. The Jed Foundation. Retrieved from: https://jedfoundation.org/resource/understanding-self-injury/

Hendel, H. J. (2018). Why do some people harm themselves? National Alliance on Mental Health. Retrieved from: https://www.nami.org/Blogs/NAMI-Blog/March-2018/Why-Some-People-Harm-Themselves

Monto, M.A., McRee, N., & Deryck, F.S.  Nonsuicidal self-injury among a representative sample of US adolescents, 2015. Am J Public Health. 2018 August: 108(8) 1042-1048. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6050840/

The Benefits of Practicing Mindfulness in a Group Setting

If you’re looking for a way to improve your mental health and wellbeing, look no further than mindfulness—a practice that involves slowing down and taking time to be in the present. There are many ways to practice mindfulness, including through Valera Health’s virtual Mindfulness Therapy Group. Read on to learn more about the benefits of practicing mindfulness.

 

What is Mindfulness?

It is estimated that globally, somewhere from 200 to 500 million people incorporate meditation into their lives (Smith, 2022). The prevalence of mindfulness is for good reason too, as many assert that such practices have the potential to improve lives. Mindfulness is understood as a mental awareness of all sensations and perceptions relevant to the current moment. In therapeutic settings, the definition of mindfulness is expanded to include the acceptance of feelings and thoughts as they enter consciousness (Mindful, 2023).

Benefits of Mindfulness Include:

  • Learning to understand your emotions better
  • Reducing stress and anxiety
  • Improving emotional regulation and building greater emotional resilience
  • Improving relationships
  • Improving physical health, including reducing blood pressure, having a higher quality of sleep and reducing inflammation

Mindfulness is most often practiced in the form of meditation, however it can be incorporated into movement activities, like yoga, or daily chores, like showering. Almost everybody can practice mindfulness and experience great results, especially in a group therapy setting!

 

 

Benefits of Mindfulness Group Therapy

Mindfulness group therapy has been shown to be equally as effective as what many refer to as the “gold standard of therapy”, individual Cognitive Behavioral Therapy (CBT) (Sundquist et al., 2015). In a study that compared mindfulness group therapy to no therapy for patients experiencing anxiety, results showed that mindfulness group therapy significantly reduced anxiety symptoms (Kocovski et al., 2013). Mindfulness therapy can not only reduce symptoms associated with mental health struggles, but it also has been shown to decrease negative and anxious persistent thought patterns (Heeren & Philippot, 2011). 

It is clear that the benefits of mindfulness group therapy extend far beyond just awareness of the present moment. As such, Valera Health is pleased to announce its virtual Mindfulness Group. This group is led by Gigi Guarnieri, LMSW, and is geared towards teaching participants the benefits of mindfulness. This group explores several mindfulness techniques to help reduce stress, identify and verbalize emotions and thoughts, and improve overall awareness of self.

 

 

How to Join the Mindfulness Group at Valera Health

If you are interested in joining our Mindfulness Group, please fill out this quick form to schedule a 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 Mindfulness Therapy Group is only available to those in New York. Stay tuned for more group therapy offerings from Valera Health in the future.

 

Works Referenced: 

Heeren, A., & Philippot, P. (2011). Changes in ruminative thinking mediate the clinical benefits of mindfulness: Preliminary findings. Mindfulness, 2, 8-13.

Kocovski, N. L., Fleming, J. E., & Rector, N. A. (2009). Mindfulness and acceptance-based group therapy for social anxiety disorder: An open trial. Cognitive and Behavioral Practice, 16(3), 276-289.

Miller, K. D. (2019, August 19). What is meditation therapy and what are the benefits? PositivePsychology.com. Retrieved February 22, 2023, from https://positivepsychology.com/meditation-therapy/ 

Smith, L. (2022, November 11). 28 meditation statistics: How many people meditate? The Good Body. Retrieved February 22, 2023, from https://www.thegoodbody.com/meditation-statistics/ 

Staff, M. (2023, January 6). What is mindfulness? Mindful. Retrieved February 22, 2023, from https://www.mindful.org/what-is-mindfulness/ 

Sundquist, J., Lilja, Å., Palmér, K., Memon, A. A., Wang, X., Johansson, L. M., & Sundquist, K. (2015). Mindfulness group therapy in primary care patients with depression, anxiety and stress and adjustment disorders: randomized controlled trial. The British Journal of Psychiatry, 206(2), 128-135.

Trvst. (2023, January 19). 25 Mindfulness Facts & Statistics. TRVST World. Retrieved February 22, 2023, from https://www.trvst.world/mind-body/mindfulness-facts-statistics/