Mastering the Art of Panic Attack Prevention: From Panic to Peace

In the labyrinth of life, there are moments when the body’s fight-or-flight response becomes triggered with astounding intensity out of the blue, despite there being no imminent danger around us. These moments are referred to as “panic attacks.” 

Whether you’re someone who personally experiences panic attacks or you’re hoping to support a loved one, these tips can help you navigate the storm that is panic attacks.

 

Symptoms of a Panic Attack

Many times, panic attacks are physical manifestations one experiences as a result of high anxiety levels. These physical symptoms can be so severe an individual experiencing them may believe they are having a heart attack. Panic attacks can be triggered by severe anxiety, phobias, a change in environment or by being under heavy, long-term stress.

Signs you may be having a panic attack include:

  • Hyperventilation (rapid breathing)
  • Rapid heartbeat 
  • Sudden numbness in the hands 
  • Nausea 
  • Chest pain that feels “stuck” in the mid-chest area 
  • Sudden dizziness 
  • Hot flashes 
  • Shortness of breath (feeling like you can’t get enough air)
  • Shivering or shaking uncontrollably
  • “Pins and needles” sensation (the feeling of uncomfortable tingling or prickling)

While it’s hard to stop a panic attack in its tracks, there are ways you can regain control, lessen the intensity of symptoms and ease yourself out of this uncomfortable experience.

 

 

How to Work Through a Panic Attack

Sensory grounding 

  • The keywords here are ice and sweets. If you’re able to, grab a cold washcloth, water bottle or ice cube and rub it on your face. Panic attacks can induce hot flashes so cold stimuli may help you to cool down and calm down, which in turn can shorten panic attacks and make them more bearable. Another way to try this type of sensory grounding is to quickly dunk your head or face under cold water (make sure the water isn’t too freezing first!). Some people prefer to do the “sour candy trick” instead by sucking on a super sour candy when feeling panicked. The tart taste helps with refocusing and shifting attention away from the symptoms of a panic attack. If you’re prone to panic attacks, we recommend carrying sour candy around whenever you’re out and about so you always have them handy, just in case.

Affirmation statements 

  • Work on telling yourself positive, affirmative statements. These can be phrases like “This will pass and is temporary,” “I am in control, I’m feeling overwhelmed but I will get through this,” or “This feeling is uncomfortable but not dangerous.”

Close your eyes + do square breathing

  • Closing your eyes may help you calm down and block out overstimulation around you in order to bring you back to the present. While your eyes are closed, practice the “square” breathing technique, also referred to as “box breathing.” This technique happens in fours. Begin by letting trapped air out through your mouth, then inhale through your nose for four seconds. Hold that breath for another four, then exhale to the count of four. 

Adopt a “focus object”

  • It can be helpful to adopt a focus object, which is something around you to focus all of your attention on during a panic attack. When you decide on an object, try and take mental notes of everything about it. This can include the texture, color, shape, sound, temperature or smell of your chosen object. This method is useful for both relaxing and distracting your brain from panic attack symptoms.

 

What Can I Do to Prevent Panic Attacks?

  1. Practice mindfulness. Practice mindfulness regularly by saying daily affirmations or taking five minutes each morning to practice deep breathing.  
  2. Keep an orange in the freezer. Though it may sound odd, having a frozen orange on hand can help when you are experiencing high anxiety or feel a panic attack coming on. When you start to notice the onset of panic attack symptoms, grab the frozen orange and rub it on your neck, arms or face. The freezing cold sensation of the orange as well as its bumpy texture can essentially “shock” an overwhelmed sympathetic nervous system back to its neutral and relaxed state. 
  3. Take preventative lifestyle measures. If you do feel relatively more anxious than normal, it could be beneficial to cut out or cut down on things that have been shown to increase anxiety, such as caffeine, cigarettes and alcohol.
  4. Prioritizing getting enough sleep. Sleep is crucial in times when we experience severe anxiety. When you’re sleep deprived, this prompts a higher level of cortisol through the bloodstream, which in turn activates the nervous system and puts us at a higher risk of experiencing physiological symptoms of anxiety—like panic attacks. 

 

 

What Should I Do After Having a Panic Attack?

Following a panic attack, many individuals still experience lingering physical and emotional pain and anxiety, sometimes referred to as a “panic attack hangover.” After a panic attack, we’re often left feeling exhausted and completely fatigued. It’s easy to feel mentally trapped and stuck in a state of still feeling panicked or on overdrive, even after the panic attack itself has ended. 

When you catch yourself caught up in the dread of a panic attack hangover, remember that there are ways to get you out of this funk that don’t require much energy. 

First, try journaling. Journaling is a great and easy way to get all your thoughts down on paper and focus on being present in the moment. Not only will this help relieve some anxiety, but it will also allow you to clear your head and focus better afterwards. 

Exercise—like meditation, yoga, or walking—is another great way to refocus your energy and mind, allowing you to get yourself into a new environment. 

Getting a good night’s rest and fueling yourself with nutritious food can also help curb a panic attack hangover by boosting energy and reducing fatigue. Learning how to manage panic attacks can be a long and hard process, but worthwhile in the end. Continue to be patient with yourself and give yourself grace while exploring new techniques that work for you. With time and effort, you can gain control over your panic attacks.

 

Additional Support

Therapists and psychiatrists are a great resource for anyone who struggles with anxiety. Valera Health’s licensed medical professionals are here to provide you with additional anxiety support should you need it. If you’d like to work with a therapist or psychiatrist who can help you manage your anxiety, visit www.valerahealth.com/consult-today/ or click here to schedule a free consultation with a dedicated Health Connector.

 

 

Works Referenced:

American Psychological Association. (n.d.). Panic disorder: Answers to your most important questions . American Psychological Association. https://www.apa.org/topics/anxiety/panic-disorder 

Brognano, W. by: A. (n.d.). Panic (anxiety) attack hangover: Symptoms & how to cope. Choosing Therapy. https://www.choosingtherapy.com/panic-attack-hangover/ 

Gotter, A. (2023, February 28). 11 ways to stop a panic attack. Healthline. https://www.healthline.com/health/how-to-stop-a-panic-attack#prevention 

Group, P. (n.d.). What to do when you feel the signs of a panic attack coming on. https://www.priorygroup.com/blog/what-to-do-when-you-feel-the-signs-of-a-panic-attack-coming-on 

Marks, J. (2021, October 8). The best grounding techniques for anxiety relief. Psych Central. https://psychcentral.com/anxiety/using-the-five-senses-for-anxiety-relief 

Pallarito, K. (2022, June 9). 14 signs you’re having a panic attack. Health. https://www.health.com/condition/anxiety/panic-attack-symptoms 

Perkins, C. (2021, August 4). The science behind panic attacks – and what you can do to manage them. ideas.ted.com. https://ideas.ted.com/the-science-behind-panic-attacks-and-what-can-you-do-to-manage-them/ 

Person. (2021, October 19). Do candy warheads stop panic attacks? 5 panic attack hacks that work. Nebraska Medicine. https://www.nebraskamed.com/behavioral-health/do-candy-warheads-stop-panic-attacks-5-panic-attack-hacks-that-work 

Schuckit, M. A. (1996). Alcohol, anxiety, and depressive disorders. Alcohol health and research world. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6876499/#:~:text=The%20greater%20the%20amounts%20of,also%20are%20likely%20to%20intensify 

Stöppler, M. (n.d.). Panic attack symptoms: Shortness of breath, racing heart, & more. WebMD. https://www.webmd.com/anxiety-panic/panic-attack-symptoms 

5 Books You Need to Read This National Book Month

By Taylor Transtrum & Ellie Luciano 

 

Calling all bookworms! National Book Month has arrived—the time to celebrate literary magic, page-turning words and the joy of reading! Our therapists know first-hand the power that books can hold when it comes to our mental health—and lucky for you, they’ve decided to share their favorite fiction and nonfiction book selections to devour this October. Within each page you’ll find unique perspectives, invaluable lessons and journeys of introspection. Your new favorite book awaits you!

 

 

The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma 

Author: Bessel van der Kolk, M.D.

Selected by Abby Fink, LMSW, Clinical Program Manager, Group Therapy, Valera Health

Raved about by psychologists everywhere, this #1 New York Times Best Seller is a poignant read that offers keen insights into the science and research behind post traumatic stress disorder (PTSD), innovative treatments, pathways to recovery and personal stories about PTSD survivors sure to tug at your heartstrings.

 

 

Get Me Out of Here: My Recovery from Borderline Personality Disorder

Author: Rachel Reiland

Selected by Kelly Finn, LCSW, Supervising Therapist and Team Lead, Valera Health

Get Me Out of Here is a gutting memoir that unveils the raw truth of what borderline personality disorder (BPD) feels like from the inside. Sparing no details, Rachel Reitland paints an intricate picture of how her BPD affects every aspect of her life. Even in Rachel’s darkest moments, readers of this book will find hope in her story and discover that with ongoing treatment and determination, healing is possible.

Bonus Read:

“For the comic book readers out there, many of the Wonder Woman graphic novels touch the topics of grief, forgiveness, and diversity—all of which can speak to those of us who struggle with mental health issues in our life.” — Kelly Finn, LCSW, Supervising Therapist and Team Lead at Valera Health

 

 

The Glass Castle: A Memoir

Author: Jeannette Walls

Selected by Victoria Abruzzo, LCSW, Associate Director of Clinical Operations and Supervising Therapist, Valera Health

Described by Entertainment Weekly as “nothing short of spectacular,” The Glass Castle tells the true story of the eccentric yet dysfunctional upbringing of Jeannette Walls. Raised by free-spirited and nomadic parents, Jeannette and her three siblings learned to fend for themselves at a young age, having only each other to lean on throughout their abnormal childhood. In an attempt to forget her difficult past, Jeannette buried these roots for two decades. Now, she’s ready to speak her truth in page-turning detail.

 

 

Happiness for Beginners

Author: Katherine Center

Selected by James Riter, LCSW, Supervising Therapist, Valera Health

After getting divorced at 32, Helen Carpenter struggles to piece her life back together. At the recommendation of her brother Duncan, Helen signs-up for an intense wilderness survival course in the backwoods of Wyoming. Despite her best wishes, it ends up being another disaster on top of a year filled with a seemingly endless stream of disasters. But within the struggle, Helen learns the beauty that can come when faced with life’s hardest challenges.

Brené Brown, professor and New York Times bestselling author, sings praise for this heartfelt novel: “This wise, delicious, page-turning novel won’t let you go. Katherine Center writes about falling down, growing up, and finding love like nobody else. You can always see yourself and the people you love in her characters and their stories.”

 

 

Turtles All the Way Down

Author: John Green

Selected by Ellie Luciano, Clinical Intern, Valera Health

“Turtles All the Way Down is a favorite of mine as it’s eye opening, relatable and extremely descriptive. This story is an honest reminder that everyone is going through something whether you can see it or not, and every person’s mental health experience is uniquely theirs. Green does a phenomenal job at putting the harsh reality of living with anxiety and OCD into words through the main character Aza. Aza encompasses what OCD can feel like for many individuals and portrays what goes on in the mind of someone suffering with OCD and anxiety incredibly well—all through the in depth descriptions of compulsions, thought spirals, relationships, and dialogue.” — Ellie Luciano, Clinical Intern, Valera Health

 

You can find all of these fantastic book selections online, in stores or at your local library. For even more great reads, Valera Health offers a virtual book club centered around mental health through engaging discussions and book selections. Visit our group therapy page and calendar to join the next session or to explore other therapy groups (currently available in NY and MA). 

To schedule a free consultation with a Health Connector who can help you get started with group therapy, individual therapy or psychiatry/medication management, click here.

 

More Than PMS: Symptoms, Causes & Treatments for PMDD

 

 

Premenstrual dysphoric disorder (PMDD) is a serious disorder that affects millions of women everywhere. Yet, many people confuse PMDD with premenstrual syndrome (PMS). So how do we tell the difference between PMDD and PMS? Keep reading for answers. 

 

What is PMDD & How is it Different from PMS?

While PMS and PMDD share some overlapping symptoms, PMDD goes well beyond PMS symptoms and can be debilitating for those who experience it. 

Clinically, PMDD is classified in the DSM-5 as a mood disorder in which symptoms occur in a cyclical manner in relation to menstrual cycles. 

PMS, on the other hand, is not classified as a mood disorder in the DSM-5, which psychologists, psychiatrists and therapists use to diagnose mental health conditions. 

 

 

Signs of PMDD

According to the National Library of Medicine, “In the majority of menstrual cycles, at least 5 symptoms must be present in the final week before the onset of menses, start to improve within a few days after the onset of menses, and become minimal or absent in the week postmenses.” 

PMDD symptoms include:

  • Depressed mood, feelings of hopelessness or self-deprecating thoughts
  • Anxiety, tension, and/or feelings of being “on edge”
  • Decreased interest in usual activities
  • Difficulty concentrating
  • Lethargy, fatigue or lack of energy
  • Change in appetite including overeating or specific cravings
  • Hypersomnia or insomnia
  • Feeling overwhelmed or feeling like things are out of control
  • Physical symptoms including breast tenderness/swelling; joint or muscle pain; bloating or weight gain 

 

In addition, one or more of the following symptoms must be present for the diagnosis of PMDD:

  1. Marked affective lability (such as mood swings, a sudden onset of sadness, sudden crying or tearfulness, increased sensitivity to rejection)
  2. Marked irritability, anger or increased interpersonal conflicts

The severity of PMDD symptoms often cause interference with work, school, usual social activities or interpersonal relationships. 

If you’re curious about what people living with PMDD experience, check out this Women’s Health article for personal stories. 

 

 

Tracking PMDD Symptoms

Tracking PMDD symptoms and the dates when these symptoms occur is an important part of PMDD diagnosis. Some doctors require that symptoms be tracked over two or more menstrual cycles in order to provide a diagnosis. Typically, the onset of PMDD symptoms begin 7-10 days before your period and reside by the end of menstruation.

Menstrual cycle tracking apps are a great way to track both PMS and PMDD symptoms. Many allow you to select symptoms you are experiencing throughout the month, as well as help you track your monthly menstrual cycle so that it’s easier to predict. Here are 11 OB-GYN recommendations to help you track your menstrual cycle.

 

Online PMDD Support Groups

Fortunately, there are a ton of online communities and educational resources out there to help those struggling with PMDD.

Here are 3 PMDD support groups we recommend:

  • IAMPMD
    • This website has both resources for those with PMDD and for medical professionals who treat PMDD. It’s packed with PMDD related blog posts, symptom management advice, peer group resources (including a Facebook support group) and more.
  • r/PMDD on Reddit
    • This reddit sub is a support community where those with PMDD can come together for support, advice and to share personal experiences. If you need to vent, this is a great place to do so!
  • Inspire Premenstrual Disorders Support Group
    • This non-social media group welcomes open discussion and questions from the PMDD community.

If one of your loved ones has PMDD, this blog has great information on how to help them with this disorder. Try to learn as much about PMDD as you can, while also taking time for your own self-care. 

If you or someone you know are having a mental health emergency, including suicidal thoughts or actions, call 988 for emergency help. The 988 hotline is available nation-wide, 24/7. 

While PMDD can feel isolating and strange, remember that you are not alone and support is available.

 

 

PMDD Treatment

If you are experiencing the symptoms of PMDD, know that it isn’t “all in your head” and that your experience should be taken seriously by both yourself and medical professionals. A licensed mental health professional, such as a licensed therapist or psychiatrist, can help diagnose PMDD or rule out other possible causes of your symptoms.  

Therapy, antidepressant medication and lifestyle changes can also help alleviate some of the mental health symptoms caused by PMDD. At Valera Health, we offer affordable, remote therapy and psychiatry services from the comfort of your own home. Click here to schedule a consultation and talk to a Health Connector for free today!

6 Mental Health Support Groups for College Students

Navigating college can be a stressful and confusing, yet exciting process—and mental health issues among college students are far more common than one might think. A 2023 report by the National Education Association (NEA) shows that mental health disorders are at an all time high among college students. As part of this report, over 90,000 students across 133 U.S. campuses participated in a mental health survey.

The NEA survey results show:

  • 44% of students reported depression symptoms
  • 37% students reported experiencing anxiety
  • 15% of students surveyed reported considering suicide (the highest rate in the survey’s 15-year history)

The college mental health crisis affects students of all backgrounds, all income levels, all genders and gender identities, all sexual orientations and all races. Which is why Valera Health offers a flexible and robust virtual group therapy program perfect for any college student. Part therapist-led, part peer-led, group members will find support among their peers—no matter what they are struggling with.

What therapy groups are available for college students?

  1. ADHD Support: ADHD can play a huge impact on our ability to navigate school, work and interpersonal relationships. In this supportive skills-based group, participants will learn practical skills for managing ADHD symptoms, maximizing motivation, building confidence, reducing stress, increasing energy and mood, improving relationships and optimizing daily functioning.
  2. Anxiety/Depression: School, work, life stressors, worries and additional troubles can cause impairments in our lives that are challenging to navigate, manage and cope with. In this adult therapy group, participants will learn skills to help them alleviate anxiety and depression through thought processing, mindfulness, social engagement, exposure, and CBT while using a strengths based and person centered approach. Participants will gain social skills, problem solving abilities, decision making efforts, and emotion regulation skills to help increase awareness, mood, energy, and positivity so that they can build self-esteem and confidence to live a more fulfilling and purposeful life.
  3. Intersectionality: This group provides a safe space for those who are BIPOC (Black, Indigenous and People of Color) to freely express themselves amongst a group of their peers. Topics of discussion include trauma, microaggressions, workplace stress, relationships/partnerships and breaking the cycles of unhealthy parental relationships and more.
  4. LGBTQIA+ Support: Open for LGBTQIA+ identifying individuals, this collaborative, community-building and identity affirming group is peer and therapist-led. Together, we will focus on topics including coming out, late bloomers, navigating healthy relationships, communicating with family, building community, queer parenting, accessing gender-affirming care, kink, and non-monogamy. Nothing is off limits!
  5. Anxiety/Trauma: Presented through a trauma-informed lens, this group provides participants with a safe space to improve decision-making skills as well as discuss life transitions, work and/or school-related stress, relationship stress and more. Participants will work with both a therapist and their peers to develop coping strategies that will help them better navigate how to handle daily stressors and other triggers/symptoms of anxiety. Participants will also learn how trauma can impact our daily functioning, life goals and wellbeing and will learn strategies to help overcome these obstacles.
  6. Trauma Survivor Support: Created for young adults (ages 18-25)  who have experienced relational and/or sexual trauma, this group teaches participants a variety of coping skills for responding to and processing trauma. Among the many things participants will learn are self-validation techniques, how to address triggers and grounding techniques for dissociation/fight-or-flight trauma responses. Group participants will also learn how to reframe cognitive distortions and negative thoughts, basic self-care techniques, mindfulness, journaling techniques, how to discuss trauma with family and partners, and how to communicate relationship needs and difficulties around sex. 

How do I sign up?

At this time, the virtual groups listed above are only available in the state of New York. For our group therapy programs, we accept most major insurances as well as offer affordable self-pay rates ($42.50/session). Members must be 18+ to join. 

Valera Health also offers virtual individual therapy and psychiatry in 10 states and 20 languages. 

In addition, patients receive complimentary access to the Valera Health app, which is full of mental health resources and exercises, and access to live chats with your Care Team so that you can continue to make progress inside and outside of sessions. 

We accept most major insurances, Medicaid/Medicare and self-pay in order to make mental healthcare accessible and affordable for anyone in need.

If you’d like to join one of our therapy or support groups, or are interested in receiving individualized care, visit www.valerahealth.com/consult-today/ to schedule a free consultation with a Health Connector today! 

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/

 

The Impact of Sleep on Mental Health

Getting a good night of quality sleep is essential for not only our physical well being, but our mental wellbeing as well. 

An article by Helpline shares that sleep deprivation can lead to a host of problems including memory issues; trouble with thinking, focus and concentration; an increased risk for accidents; negative mood changes; a weakened immune system; high blood pressure; low-sex drive; weight gain; increased risk of heart disease; poor balance/coordination; and an increased risk for developing diabetes. Yikes. 

Fortunately, there are many ways to prevent these issues and get better sleep. Read on to learn more about the brain and body connection between sleep and mental health—and how to improve both.

 

 

The Link Between Sleep & Pre-Existing Mental Health Disorders

According to the Sleep Foundation, research shows that there is a close connection between sleep and mental health. 

The article goes on to say, “Each stage [of sleep] plays a role in brain health, allowing activity in different parts of the brain to ramp up or down and enabling better thinking, learning, and memory. Research has also uncovered that brain activity during sleep has profound effects on emotional and mental health.”

Those with pre-existing mental health disorders are more likely to be impacted by poor sleep quality and not getting enough sleep in the first place, than those who are neurotypical (a.k.a. people who don’t have behavioral or mental health conditions, or those with developmental disabilities). A strong link has been shown between sleep and different mental health disorders and developmental disorders including depression, seasonal affective disorder (SAD), anxiety disorder, PTSD, bipolar disorder(s), schizophrenia, autism spectrum disorder (ASD) and attention-deficit/hyperactivity disorder (ADHD). Around 75% of people with a depressive disorder (such as major depression), for example, show symptoms of insomnia.

While poor sleep can worsen symptoms of these mental health disorders, the opposite is also true—these mental illnesses themselves can also cause poor sleep. 

“There is evidence of a bidirectional relationship between sleep and ADHD,” according to the Sleep Foundation. “In addition to being a consequence of ADHD, sleep problems may aggravate symptoms like reduced attention span or behavior problems.”

 

 

Benefits of Getting Good Sleep

Just as poor sleep can worsen mental health, good sleep can improve overall mental health. The benefits for our mental health of getting quality sleep are numerous. A good sleep routine will help lead to high-quality sleep, resulting in reduced stress levels, improved mood, more energy, less anxiety, improved focus and memory.

So what is good sleep? Well, “good sleep” isn’t just the amount of sleep you’re getting, but the quality of your sleep as well. Optimal sleep entails getting enough of both REM and non-REM sleep cycles. 

What is REM? This acronym stands for rapid eye movement sleep. During this stage of sleep, eyes move around rapidly in a range of directions without sending visual cues to the brain. REM sleep usually kicks in about 90 minutes after you’ve fallen asleep, with multiple periods of REM sleep occurring throughout the night, each one longer than the last. REM sleep is crucial for dreaming, deep sleep, and brain activity during the sleep cycle.

Non-REM sleep, on the other hand, is needed for REM sleep to take place. In the final stage of non-REM sleep, your body regrows and repairs tissues, builds bones and muscles and strengthens the immune systems.

Think of REM sleep and non-REM sleep as two halves of a whole: They go hand in hand to help your brain and your body function properly. 

It’s a balancing act getting just enough of both REM and non-REM sleep. Hence why getting enough sleep—but not too much sleep—is the goal. Because of this, doctors generally recommend getting 7-9 hours of sleep per night. 

For more information about what happens during these different sleep cycles, check out this article by WebMD. 

 

 

Tips for Better Sleep

Good news—there are plenty of scientifically backed ways to improve your quality of sleep.

Here are Our Tips for Improving Your Sleep:

  1. Go to bed and wake up at the same time each day and night—even on the weekends. It may take some time, but this will help your body set its own internalized clock, resulting in more restful sleep and more energy in the morning.
  2. Avoid screens at least an hour before bedtime. This is because the blue light emitted by screens can interfere with the body’s natural circadian rhythm making it harder to fall asleep.
  3. Be mindful about the media you consume before bedtime—negative content (such as watching a distressing movie or the news) before bedtime can result in bad dreams and interrupted sleep.
  4. Create a relaxing bedtime routine that you do every night. Over time, this will create a signal for your brain and body that it’s time to sleep. Reading a book, drinking a cup of non-caffeinated tea, taking a bath, or practicing mindfulness meditation are great places to start.
  5. Create a comfortable sleeping environment by getting a comfy bed and pillow set-up, and sleeping in a quiet, cool and dark environment. A sleeping mask, ear plugs or a white noise machine can also be used to achieve an ideal bedtime state.
  6. Exercise regularly. Exercise helps improve sleep quality and promotes restfulness. However, avoid working out close to bedtime as it can trigger your brain and body to be active.
  7. Limit caffeine and alcohol consumption, especially in the couple of hours before going to bed.

 

If you need more help with your mental health, therapy is a great place to start. To learn more about Valera Health’s virtual therapy services and more, request a free consultation with a designated Health Connector or visit valerahealth.com.

 

Valera Health’s Anxiety and Trauma Group Can Help Survivors Heal—Here’s How

When one thinks of group therapy, a circle of folding chairs and stale coffee at the back of the room may come to mind. However, contrary to stereotypical depictions, group therapy presents an opportunity to heal and embrace change among peers.

The efficacy of group therapy in generating positive outcomes is widely supported in scientific literature (McRoberts et al. 1998). But what makes group therapy effective at addressing distressing feelings? One factor for consideration is cohesion, the degree to which a group connects together. The greater the level of cohesion, the more that group members will experience beneficial results (Burlingame et al., 2011). 

Engagement in a cohesive therapy group can generate feelings of community, group membership, belongingness and support. Furthermore, group therapy meetings can function as a learning environment in which a therapist can share helpful resources, members can learn from the stories of their peers, and most people in the group improve their communication skills.

Benefits of Group Therapy for Anxiety and for Trauma Survivors

Group therapy has shown to be especially helpful when it comes to decreasing anxiety and trauma symptoms (Mendelsohn et al., 2008). Survivors of trauma often experience isolation and may withdraw from relationships. Group therapy can address this particular issue by creating a sense of community in which the survivor feels safe and supported (Mendelsohn et al., 2008). 

Additionally, for those experiencing anxiety, group therapy can be helpful by providing a safe space where fears and worries are validated. Valera Health is pleased to introduce the newest addition to our group therapy programs: Anxiety and Trauma Group. This virtual group was designed to be a safe space for patients to discuss life transitions, school stress, stress around relationships, and the challenges that arise with decision-making. Another focus of the group is using coping skills to navigate daily stressors and other symptoms of anxiety. If you are experiencing anxiety or trauma-related symptoms, we encourage you to consider joining this group.

How to Enroll in a Valera Health Anxiety and Trauma Group

If you’re interested in signing up for Valera Health’s virtual Anxiety and Trauma Group, or would like to learn more, 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 Anxiety and Trauma Support Group* is only available to those in New York. Stay tuned for more group therapy offerings from Valera Health in the future.

*Although most health insurances are accepted, HealthFirst patients are ineligible for insurance coverage at this time.

Works Cited:

Burlingame, G. M., McClendon, D. T., & Alonso, J. (2011). Cohesion in group therapy. Psychotherapy, 48(1), 34.

McRoberts, C., Burlingame, G. M., & Hoag, M. J. (1998). Comparative efficacy of individual and group psychotherapy: A meta-analytic perspective. Group dynamics: Theory, research, and practice, 2(2), 101.

Mendelsohn, M., Zachary, R. S., & Harney, P. A. (2007). Group therapy as an ecological bridge to new community for trauma survivors. Journal of aggression, maltreatment & trauma, 14(1-2), 227-243.