Blog
Coaching, an Investment in Ourselves
What’s Wrong with Marijuana? It’s legal..
Grief
Why Do I Feel Blah?
Self Reflection
Wisdom in 2021
Proactive Steps to Manage SAD During Covid
Use of Technology for Mental Health
EMDR An Effective Treatment for Trauma
How to Be a Better “Listener”
Creativity In Mental Health
Co-Dependency: Definition and Characteristics
Do I Have ADHD?
Taking Care of Yourself
Summer and Structure?
The Transition
Self-compassion: The Core of Healthy Living
Substances and Mental Health
Technology and Stress
Agreeing to Disagree in Uncertain Times
An App for All Seasons
Preparing for Parent-Teacher Conferences
Seasonal Affect Disorder
Sleep Habits & Tips
Coaching, an Investment in Ourselves
What’s Wrong with Marijuana? It’s legal..
Grief
Why Do I Feel Blah?
Self Reflection
Wisdom in 2021
Proactive Steps to Manage SAD During Covid
Use of Technology for Mental Health
EMDR An Effective Treatment for Trauma
How to Be a Better “Listener”
Creativity In Mental Health
Co-Dependency: Definition and Characteristics
Do I Have ADHD?
Taking Care of Yourself
Summer and Structure?
The Transition
Self-compassion: The Core of Healthy Living
Substances and Mental Health
Technology and Stress
Agreeing to Disagree in Uncertain Times
An App for All Seasons
Preparing for Parent-Teacher Conferences
Seasonal Affect Disorder
Sleep Habits & Tips
Coaching, an Investment in Ourselves
02/01/2023
Give me a fish and I’ll eat for a day. Teach me to fish and I’ll eat for life.
This old adage partly captures the power of coaching for gaining more control over our health and wellness through applied learning. Other major factors to attaining personal goals are understanding our unique motivations and practicing healthy habits. Health and Wellness Coaches are trained in psychology, behavior change and life coaching, critical skills they use to guide us as we explore and experience our individual capabilities.
Following are several techniques used by coaches to help their clients; you may be able to use one or more to good effect before committing to paid coaching services.
To-Do Lists
Making a list and updating it often is one of the simplest things you can do to keep track of where you are at today, and to monitor progress made over time. To-Do Lists become much more powerful when used to populate activities or goals onto some form of schedule—be it paper calendar, productivity software or your smartphone’s built-in app.
80/20 Thinking
The 80/20 rule states that the relationship between input and output is rarely, if ever, balanced. When applied to nearly all activities, it means that approximately 20 percent of your efforts produce 80 percent of the results. Taking a daily mental inventory of tasks can help you identify activities most likely to yield measurable gains made with reasonable effort. Such victories made consistently may be all you need to keep moving forward.
Accountability Partners
An accountability partner is someone who helps you stay on track while you work toward achieving your personal goals. An accountability relationship can also be a mutual coaching arrangement in which you and your partner agree to check in regularly and exchange honest feedback as you both move toward specific goals.
Setting SMART Goals
Assess your goals to verify they are Specific, Measurable, Achievable, Relevant and Time-Bound. Think carefully about each of these parameters to help ensure that your objectives are attainable within a certain time frame.
Staying the Course
Perhaps the single most important habit for attaining goals is being consistent. Do this by:
If you are a strong self-learner and able to maintain focus, one or more of the topics above may be all you need to stay on track with your objectives. While each item has had books written about them, try them at their most basic level to see where it leads you. Conversely, if you’re pressed for time or have urgent needs, enlisting the services of a professional coach can be invaluable.
On a final note…
Based on return on investment, employers are increasingly covering costs for employee health and wellness coaching services.* It is important to understand that, done properly, coaching is about individuals gaining independence, as opposed to becoming overly reliant on their coach. The number of sessions could vary from every week to perhaps a packet of five, followed by a monthly maintenance session.
For more information about Health and Wellness Coaching at In Step, please call 630-262-2640. The staff will be able to answer general questions or schedule you for a free informational phone consult with certified Health and Wellness Coach Min Acharya.
Give me a fish and I’ll eat for a day. Teach me to fish and I’ll eat for life.
This old adage partly captures the power of coaching for gaining more control over our health and wellness through applied learning. Other major factors to attaining personal goals are understanding our unique motivations and practicing healthy habits. Health and Wellness Coaches are trained in psychology, behavior change and life coaching, critical skills they use to guide us as we explore and experience our individual capabilities.
Following are several techniques used by coaches to help their clients; you may be able to use one or more to good effect before committing to paid coaching services.
To-Do Lists
Making a list and updating it often is one of the simplest things you can do to keep track of where you are at today, and to monitor progress made over time. To-Do Lists become much more powerful when used to populate activities or goals onto some form of schedule—be it paper calendar, productivity software or your smartphone’s built-in app.
80/20 Thinking
The 80/20 rule states that the relationship between input and output is rarely, if ever, balanced. When applied to nearly all activities, it means that approximately 20 percent of your efforts produce 80 percent of the results. Taking a daily mental inventory of tasks can help you identify activities most likely to yield measurable gains made with reasonable effort. Such victories made consistently may be all you need to keep moving forward.
Accountability Partners
An accountability partner is someone who helps you stay on track while you work toward achieving your personal goals. An accountability relationship can also be a mutual coaching arrangement in which you and your partner agree to check in regularly and exchange honest feedback as you both move toward specific goals.
Setting SMART Goals
Assess your goals to verify they are Specific, Measurable, Achievable, Relevant and Time-Bound. Think carefully about each of these parameters to help ensure that your objectives are attainable within a certain time frame.
Staying the Course
Perhaps the single most important habit for attaining goals is being consistent. Do this by:
- Making it a priority—if it’s fitness-related, get on that bike or glider every day, even if you can only manage to spare a few minutes.
- Maintaining perspective & purpose—write down your agenda and why you’re doing it, then revisit the scope and purpose any time you feel you’re losing momentum.
- Tracking your Progress—keep it simple by jotting down the date and a 1-10 rating of progress or use one of hundreds of apps specific to your goals for more detailed tracking.
- Managing expectations—judge your progress fairly and make adjustments in scope or schedule as needed; if necessary, be the tortoise.
If you are a strong self-learner and able to maintain focus, one or more of the topics above may be all you need to stay on track with your objectives. While each item has had books written about them, try them at their most basic level to see where it leads you. Conversely, if you’re pressed for time or have urgent needs, enlisting the services of a professional coach can be invaluable.
On a final note…
Based on return on investment, employers are increasingly covering costs for employee health and wellness coaching services.* It is important to understand that, done properly, coaching is about individuals gaining independence, as opposed to becoming overly reliant on their coach. The number of sessions could vary from every week to perhaps a packet of five, followed by a monthly maintenance session.
For more information about Health and Wellness Coaching at In Step, please call 630-262-2640. The staff will be able to answer general questions or schedule you for a free informational phone consult with certified Health and Wellness Coach Min Acharya.
What’s Wrong with Marijuana? It’s legal..
04/28/2021
Marijuana has become legal in the state of Illinois and with this more adults are viewing marijuana as relatively harmless. Following the legalization of marijuana, reports indicate an increase in use among adolescents. There are facts based on science that indicate great risk and harm to adolescents that use marijuana. For these reasons, I ask you, as parents, to please reconsider this threat to your child and then have a conversation with your teen or young adult to talk about the consequences of marijuana use and how it could impact them both now and in the future.
It is illegal to buy, possess, or use marijuana in all 50 states if you are under the age of 21. Adolescent brain development is a concern as the brain is still developing with new neural growth well into the mid to late 20’s. Disrupting this brain maturation with the use of marijuana creates problems and negative outcomes that continue well into adulthood. According to the National Institutes of Health, marijuana exposure during brain development can cause long-term, possibly permanent, adverse changes in the brain. The use of marijuana is accompanied with some danger. This includes the increased possibility of fatal auto accidents, the prospect of lowered inhibitions that can result in risky sexual behaviors. In addition, marijuana use is potentially an important cofactor for HIV/STD transmission among high-risk adolescents. The younger one starts using the drug, the more likely it is to become addicted. Furthermore, marijuana appears to be related to other substance use among youth. Evidence shows that marijuana use among teens is associated with the use of cigarettes, e-cigarettes (handheld battery-powered vaporizers), and alcohol. Research demonstrates that marijuana use in adolescence is associated with negative psychosocial outcomes in adulthood, including poorer educational attainment, greater risk of intimate partner violence, lower work commitment, and increased involvement in crime.
One study found that individuals that began using marijuana in their teen years showed a decreased ability to learn and remember new words by the time they reached middle age than those who began later or used marijuana less often. Self-medication of mental disorders, social anxiety, and pain when access to care is lacking is another concern related to adolescent use of marijuana because it may delay needed treatments, mask deeper issues, or lead to drug abuse or dependence.
The American Association of Pediatrics (AAP) opposes the use of marijuana by children and adolescents and opposes legalization of marijuana due to the potential harms to children and adolescents. The AAP discourages the use of marijuana by parents in the presence of minors because of the influence of adult role modeling on child and adolescent behaviors. One in 10 adolescent marijuana users becomes addicted. Marijuana is not a benign substance, and even when used medically, can have adverse side effects In the short term, marijuana use is known to impair short-term memory and judgment and can have negative impacts on teens’ driving safety and academic performance. Current research suggests, but does not prove, that regular use of marijuana by teens may have long-lasting negative effects on cognition, educational outcomes, life satisfaction, and achievement. A comprehensive list of the effects of medical marijuana on the developing brain are unknown with ongoing research pending. Making marijuana legal did not make it safe. What are your concerns with the use of marijuana in your teen? Tell us about conversations with your college age kids, we are interested in helping everyone lead healthier and happier lives.
References
American Academy of Pediatrics (AAP). (2017). Medical Risks of Marijuana. American Academy of Pediatrics.
Kelly, K., Berry, C., Comello, M. L. G., & Ray, H. B. (2021). The Regulatory and Marketing Environment Surrounding the Legalization of Retail Marijuana and the Impact on Youth. Journal of Public Policy & Marketing, 40(1), 62–82.
Pollyanna Vujovic APN is a board certified Family Practice Nurse (FNP) who works with individuals having a variety of mental health needs. She engages her patients through empathic listening, identifying their treatment needs and setting goals to decrease suffering and improve their quality of life.
Marijuana has become legal in the state of Illinois and with this more adults are viewing marijuana as relatively harmless. Following the legalization of marijuana, reports indicate an increase in use among adolescents. There are facts based on science that indicate great risk and harm to adolescents that use marijuana. For these reasons, I ask you, as parents, to please reconsider this threat to your child and then have a conversation with your teen or young adult to talk about the consequences of marijuana use and how it could impact them both now and in the future.
It is illegal to buy, possess, or use marijuana in all 50 states if you are under the age of 21. Adolescent brain development is a concern as the brain is still developing with new neural growth well into the mid to late 20’s. Disrupting this brain maturation with the use of marijuana creates problems and negative outcomes that continue well into adulthood. According to the National Institutes of Health, marijuana exposure during brain development can cause long-term, possibly permanent, adverse changes in the brain. The use of marijuana is accompanied with some danger. This includes the increased possibility of fatal auto accidents, the prospect of lowered inhibitions that can result in risky sexual behaviors. In addition, marijuana use is potentially an important cofactor for HIV/STD transmission among high-risk adolescents. The younger one starts using the drug, the more likely it is to become addicted. Furthermore, marijuana appears to be related to other substance use among youth. Evidence shows that marijuana use among teens is associated with the use of cigarettes, e-cigarettes (handheld battery-powered vaporizers), and alcohol. Research demonstrates that marijuana use in adolescence is associated with negative psychosocial outcomes in adulthood, including poorer educational attainment, greater risk of intimate partner violence, lower work commitment, and increased involvement in crime.
One study found that individuals that began using marijuana in their teen years showed a decreased ability to learn and remember new words by the time they reached middle age than those who began later or used marijuana less often. Self-medication of mental disorders, social anxiety, and pain when access to care is lacking is another concern related to adolescent use of marijuana because it may delay needed treatments, mask deeper issues, or lead to drug abuse or dependence.
The American Association of Pediatrics (AAP) opposes the use of marijuana by children and adolescents and opposes legalization of marijuana due to the potential harms to children and adolescents. The AAP discourages the use of marijuana by parents in the presence of minors because of the influence of adult role modeling on child and adolescent behaviors. One in 10 adolescent marijuana users becomes addicted. Marijuana is not a benign substance, and even when used medically, can have adverse side effects In the short term, marijuana use is known to impair short-term memory and judgment and can have negative impacts on teens’ driving safety and academic performance. Current research suggests, but does not prove, that regular use of marijuana by teens may have long-lasting negative effects on cognition, educational outcomes, life satisfaction, and achievement. A comprehensive list of the effects of medical marijuana on the developing brain are unknown with ongoing research pending. Making marijuana legal did not make it safe. What are your concerns with the use of marijuana in your teen? Tell us about conversations with your college age kids, we are interested in helping everyone lead healthier and happier lives.
References
American Academy of Pediatrics (AAP). (2017). Medical Risks of Marijuana. American Academy of Pediatrics.
Kelly, K., Berry, C., Comello, M. L. G., & Ray, H. B. (2021). The Regulatory and Marketing Environment Surrounding the Legalization of Retail Marijuana and the Impact on Youth. Journal of Public Policy & Marketing, 40(1), 62–82.
Pollyanna Vujovic APN is a board certified Family Practice Nurse (FNP) who works with individuals having a variety of mental health needs. She engages her patients through empathic listening, identifying their treatment needs and setting goals to decrease suffering and improve their quality of life.
Grief
04/13/2021
This March marked the 1year anniversary of the covid 19 pandemic. During this past year, there have been many changes in our lives. These changes are life losses. Life losses are anything that causes significant change to our lives. Grief is a highly personalized and normal response to life losses. Taking time to look at how we have been dealing with grief allows us to increase our awareness of our patterns in our thoughts, behaviors, and emotions. Some unhelpful ways of coping include: distracting ourselves, avoiding issues of loss
Grief presents opportunities to grow. To become resilient. To find meaning and hope.
How can you move towards growth while in grief? By acknowledging it. By attending to it. By taking a look at how you have been responding to the pandemic and to the life losses and the significant changes in your life. By engaging in the active process of mourning and grieving, you are supporting yourself and engaging in the process of building resiliency. An opportunity to shifting from a victim stance to survivor stance and eventually to a conqueror stance.
A few questions to ask yourself as you are going through this pandemic are:
Websites: Resources
https://mindfulnessandgrief.com/
https://www.psychologytoday.com/us/blog/psychological-trauma-coping-and-resilience/202012/3-ways-grieve-when-your-grief-has-no-place-go
https://www.psychologytoday.com/us/blog/bravery-in-bereavement/202004/what-do-the-covid-19-pandemic-and-grieving-have-in-common
https://www.psychologytoday.com/us/blog/between-the-generations/201904/4-types-grief-nobody-told-you-abou
Nive Christodoss LCPC, CCTP is a licensed clinical therapist and certified clinical trauma professional with over 2 decades of experience providing psychological services. Nive specializes in CBT (Cognitive Behavioral Therapy), DBT (Dialectical Behavioral Therapy) , ACT (Acceptance Commitment Therapy) and faith-based counseling to adults 18 and above. Nive develops individualized patient-centered treatment plans that utilize evidence based interventions and skills to provide support, accountability and psycho-education to clients to reach their therapeutic goals.
This March marked the 1year anniversary of the covid 19 pandemic. During this past year, there have been many changes in our lives. These changes are life losses. Life losses are anything that causes significant change to our lives. Grief is a highly personalized and normal response to life losses. Taking time to look at how we have been dealing with grief allows us to increase our awareness of our patterns in our thoughts, behaviors, and emotions. Some unhelpful ways of coping include: distracting ourselves, avoiding issues of loss
Grief presents opportunities to grow. To become resilient. To find meaning and hope.
How can you move towards growth while in grief? By acknowledging it. By attending to it. By taking a look at how you have been responding to the pandemic and to the life losses and the significant changes in your life. By engaging in the active process of mourning and grieving, you are supporting yourself and engaging in the process of building resiliency. An opportunity to shifting from a victim stance to survivor stance and eventually to a conqueror stance.
A few questions to ask yourself as you are going through this pandemic are:
- Have I experienced any significant changes to my life during this pandemic?
- Would I consider them to be life losses?
- Have I experienced grief this past year or am in grief currently?
- Have I attended to myself and supported myself?
- Support groups: Grief support groups, Faith based care groups, AA/NA support groups, hobby/interest related groups
- Faith / Spirituality: faith-based services and events at your local place of worship – church, synagogue, temple, mosque
- Faith based counseling by clergy
- Therapy – individual, couples, family, and group therapy
Websites: Resources
https://mindfulnessandgrief.com/
https://www.psychologytoday.com/us/blog/psychological-trauma-coping-and-resilience/202012/3-ways-grieve-when-your-grief-has-no-place-go
https://www.psychologytoday.com/us/blog/bravery-in-bereavement/202004/what-do-the-covid-19-pandemic-and-grieving-have-in-common
https://www.psychologytoday.com/us/blog/between-the-generations/201904/4-types-grief-nobody-told-you-abou
Nive Christodoss LCPC, CCTP is a licensed clinical therapist and certified clinical trauma professional with over 2 decades of experience providing psychological services. Nive specializes in CBT (Cognitive Behavioral Therapy), DBT (Dialectical Behavioral Therapy) , ACT (Acceptance Commitment Therapy) and faith-based counseling to adults 18 and above. Nive develops individualized patient-centered treatment plans that utilize evidence based interventions and skills to provide support, accountability and psycho-education to clients to reach their therapeutic goals.
Why Do I Feel Blah?
04/07/2021
“Blah” is defined as a feeling of boredom, lethargy, or general life dissatisfaction. With the ongoing pandemic and social isolation, many people are reporting this feeling of indifference where they feel like every day is “groundhog day.” You might feel lethargic, disconnected, going about your day in a “funk.” There is not much to be excited about, you are just as happy to sit and binge watch Netflix and leave the laundry till later.
The “blahs” could be an emotional response to life that protects us from uncomfortable, vulnerable feelings. Could you be feeling sad, somewhat depressed lately? Are you sleeping more than usual? Do you have less interest in usual activities? Do you find that you would rather just stay at home? Or, is all this social isolation causing some anxiety and angst with what appears to be the “new normal”? Could you be having so much on your mind that it is difficult to sleep? Ever feel frustrated or restless, even angry?
The acronym HALT stands for: Hungry, Angry, Lonely or Tired. It’s a quick way to assess your feelings — and figure out what you need in the moment. If your “blah” mood is ongoing, please make an appointment so we can talk about ways to help.
Suggestions that help all of us combat the “blah” feeling include changing your environment and energy. Getting out for a walk is a sure way to feel better. You can start with small goals related to activity. Be proud of yourself for taking a step forward!
Your next action might be to tap into your senses — sight, touch, taste, smell, hearing — to fully appreciate your life. If you’re feeling blah because nothing new or exciting is happening in your life, you might minimize or not see the good that is present. Many people write and keep a gratitude list they review regularly. It always feels good to do something for others. Holding a door open for someone, paying for the car behind you at Starbucks, calling to check on a friend, or even paying someone a compliment will do wonders for YOU!
Source: Psychcentral.com
Pollyanna Vujovic APN is a board certified Family Practice Nurse (FNP) who works with individuals having a variety of mental health needs. She engages her patients through empathic listening, identifying their treatment needs and setting goals to decrease suffering and improve their quality of life.
“Blah” is defined as a feeling of boredom, lethargy, or general life dissatisfaction. With the ongoing pandemic and social isolation, many people are reporting this feeling of indifference where they feel like every day is “groundhog day.” You might feel lethargic, disconnected, going about your day in a “funk.” There is not much to be excited about, you are just as happy to sit and binge watch Netflix and leave the laundry till later.
The “blahs” could be an emotional response to life that protects us from uncomfortable, vulnerable feelings. Could you be feeling sad, somewhat depressed lately? Are you sleeping more than usual? Do you have less interest in usual activities? Do you find that you would rather just stay at home? Or, is all this social isolation causing some anxiety and angst with what appears to be the “new normal”? Could you be having so much on your mind that it is difficult to sleep? Ever feel frustrated or restless, even angry?
The acronym HALT stands for: Hungry, Angry, Lonely or Tired. It’s a quick way to assess your feelings — and figure out what you need in the moment. If your “blah” mood is ongoing, please make an appointment so we can talk about ways to help.
Suggestions that help all of us combat the “blah” feeling include changing your environment and energy. Getting out for a walk is a sure way to feel better. You can start with small goals related to activity. Be proud of yourself for taking a step forward!
Your next action might be to tap into your senses — sight, touch, taste, smell, hearing — to fully appreciate your life. If you’re feeling blah because nothing new or exciting is happening in your life, you might minimize or not see the good that is present. Many people write and keep a gratitude list they review regularly. It always feels good to do something for others. Holding a door open for someone, paying for the car behind you at Starbucks, calling to check on a friend, or even paying someone a compliment will do wonders for YOU!
Source: Psychcentral.com
Pollyanna Vujovic APN is a board certified Family Practice Nurse (FNP) who works with individuals having a variety of mental health needs. She engages her patients through empathic listening, identifying their treatment needs and setting goals to decrease suffering and improve their quality of life.
Self Reflection
03/23/2021
A message from Dr. Rao...
Today I am introducing the first installment of The Power of Wisdom; What it is and How to Harness it.
I hope you’ll take a few minutes to review this brief message showing the relationship between wisdom and knowledge. You will also learn some basics of using self-reflection in your journey toward continually improving your decision making and taking actions based on wisdom.
Knowledge and Wisdom
A couple of well-known anecdotes is all that’s required to differentiate knowledge and wisdom.
“Knowledge is knowing a tomato is a fruit. Wisdom is knowing not to put it in the fruit salad.”
And, on a more practical level, we have:
“Knowledge is knowing what to say. Wisdom is knowing when to say it.”
Simply put, wisdom can be defined as having experience, knowledge and good judgment.
Self-Reflection
Self-reflection is the process that leads to self-awareness. To better understand the varied components of your behavior, practice self-reflection by considering the following:
Tips on Practicing Self-Reflection
For more information, please refer to the following:
https://www.psychologytoday.com/us/blog/theory-knowledge/201609/self-reflective-awareness-crucial-life-skill
Bangen K, et al. American Association of Geriatric Psychiatry. Defining and assessing wisdom: Review of literature
For more information on today’s topic please call (630) 262- 2640 or email [email protected].
About Dr. Rao
Dr. Georgina Srinivas Rao is an adolescent, adult and geriatric psychiatrist at In Step Behavioral Health, S.C. She is dedicated to learning, educating and collaborating with her clients and colleagues towards the goal and advocacy of mental wellness.
A message from Dr. Rao...
Today I am introducing the first installment of The Power of Wisdom; What it is and How to Harness it.
I hope you’ll take a few minutes to review this brief message showing the relationship between wisdom and knowledge. You will also learn some basics of using self-reflection in your journey toward continually improving your decision making and taking actions based on wisdom.
Knowledge and Wisdom
A couple of well-known anecdotes is all that’s required to differentiate knowledge and wisdom.
“Knowledge is knowing a tomato is a fruit. Wisdom is knowing not to put it in the fruit salad.”
And, on a more practical level, we have:
“Knowledge is knowing what to say. Wisdom is knowing when to say it.”
Simply put, wisdom can be defined as having experience, knowledge and good judgment.
Self-Reflection
Self-reflection is the process that leads to self-awareness. To better understand the varied components of your behavior, practice self-reflection by considering the following:
- Needs, motivations and emotions.
- Response to stress, anxiety and criticism.
- Strengths, weaknesses and areas of self-improvement.
- Ability to practice self-compassion.
- Beliefs, values and how you see the world and you in it.
- Purpose in life and that which brings your life meaning.
Tips on Practicing Self-Reflection
- Write it down! The process of documenting events of your day or life is a proven way to help you see relationships you might otherwise miss.
- Gain a new perspective by reviewing your emotions, thoughts and motivations driving your actions and events around you.
- Be a good listener and ask open-ended questions of yourself and key people in your life that you value.
For more information, please refer to the following:
https://www.psychologytoday.com/us/blog/theory-knowledge/201609/self-reflective-awareness-crucial-life-skill
Bangen K, et al. American Association of Geriatric Psychiatry. Defining and assessing wisdom: Review of literature
For more information on today’s topic please call (630) 262- 2640 or email [email protected].
About Dr. Rao
Dr. Georgina Srinivas Rao is an adolescent, adult and geriatric psychiatrist at In Step Behavioral Health, S.C. She is dedicated to learning, educating and collaborating with her clients and colleagues towards the goal and advocacy of mental wellness.
Wisdom in 2021
01/21/2021
In Step Behavioral Health staff and clinicians are here for you! Our clinical staff is available through telehealth services.
HAPPY NEW YEAR!
With 2020 in the rearview mirror, did you make new year's resolutions or set goals for 2021? Or did you simply opt out, waiting for a return to normalcy?
Now is a good time to reflect on and gauge inner strengths that you might be underutilizing during these ongoing trying times. Ask yourself the following:
- Self Reflection
- Self Regulation
- Compassion for self and others
- Flexible mindset
- Spirituality
Jeste-Thomas Wisdom Scale: https://medschool.ucsd.edu
Bangen K, et al. American Association of Geriatric Psychiatry. Defining and assessing wisdom: Review of literature
Treichler: International Psychogeriatrics 2020. A pragmatic trial of a group intervention in senior housing communities to increase resilience.
https://wiserthebook.com/
Call (630) 262- 2640 or email [email protected] for more information.
For more information please visit our webpage: www.instep360.org
In Step Behavioral Health staff and clinicians are here for you! Our clinical staff is available through telehealth services.
HAPPY NEW YEAR!
With 2020 in the rearview mirror, did you make new year's resolutions or set goals for 2021? Or did you simply opt out, waiting for a return to normalcy?
Now is a good time to reflect on and gauge inner strengths that you might be underutilizing during these ongoing trying times. Ask yourself the following:
- Do you take time to reflect on your thoughts and gain understanding from them?
- Are you able to manage your emotions in a healthy way?
- Do you have the emotional bandwidth to be kind to yourself and/or to others?
- Are you able to be okay with others having morals and values other than your own?
- Do your spiritual beliefs give you inner strength?
- Self Reflection
- Self Regulation
- Compassion for self and others
- Flexible mindset
- Spirituality
Jeste-Thomas Wisdom Scale: https://medschool.ucsd.edu
Bangen K, et al. American Association of Geriatric Psychiatry. Defining and assessing wisdom: Review of literature
Treichler: International Psychogeriatrics 2020. A pragmatic trial of a group intervention in senior housing communities to increase resilience.
https://wiserthebook.com/
Call (630) 262- 2640 or email [email protected] for more information.
For more information please visit our webpage: www.instep360.org
Proactive Steps to Manage SAD During Covid
11/14/2020
We are here for you! Clinicians at In Step Behavioral Health are offering telehealth services.
Proactive Steps To Manage SAD (Seasonal Affective Disorder) During Covid
Are you dreading this fall and winter? Do you typically notice a worsening depression and sluggishness during the winter months?
This winter may feel extra long and more difficult when also managing the stress related to Covid.
Seasonal Affective Disorder (SAD) is a kind of depression that is influenced by the seasons. Fall and winter months may bring on or worsen the symptoms of depression. Less often, spring and summer months may trigger the same type of changes.
Many people experiencing SAD may report:
Steps toward being proactive this fall and winter
https://www.mayoclinic.org/tests-procedures/light-therapy/about/pac-20384604
Georgina Srinivas Rao, MD is a board certified general and geriatric psychiatrist who serves as the medical director of In Step Behavioral Health. Dr. Rao recognizes the importance of seeing each person holistically beyond the diagnosis and/or labels. Dr. Rao works toward engaging her patients to actively participate in their treatment to reach their wellness goals.
We are here for you! Clinicians at In Step Behavioral Health are offering telehealth services.
Proactive Steps To Manage SAD (Seasonal Affective Disorder) During Covid
Are you dreading this fall and winter? Do you typically notice a worsening depression and sluggishness during the winter months?
This winter may feel extra long and more difficult when also managing the stress related to Covid.
Seasonal Affective Disorder (SAD) is a kind of depression that is influenced by the seasons. Fall and winter months may bring on or worsen the symptoms of depression. Less often, spring and summer months may trigger the same type of changes.
Many people experiencing SAD may report:
- Feeling more blue or sad along with other symptoms of depression
- Increased fatigue and sluggishness
- Increase in carbohydrate craving
- Sleep changes
- Biological clock: Circadian rhythm changes decrease in sunlight may disrupt your body's internal clock and lead to feelings of depression.
- Hormonal changes: Darker days increase melatonin, a hormone that regulates sleep.
- Neurotransmitter variations: Changes in serotonin transporter protein in winter months than summer months.
- Vitamin D level decreases with decrease in sunlight
Steps toward being proactive this fall and winter
- Actively plan your exercise routine this season
- Don’t go through it alone
- Plan out your social connections to maintain safety
- Consider psychotherapy to increase your coping strategies
- Talk with your mental health clinician or primary care provider about light therapy
- Supplement with Vitamin D3
https://www.mayoclinic.org/tests-procedures/light-therapy/about/pac-20384604
Georgina Srinivas Rao, MD is a board certified general and geriatric psychiatrist who serves as the medical director of In Step Behavioral Health. Dr. Rao recognizes the importance of seeing each person holistically beyond the diagnosis and/or labels. Dr. Rao works toward engaging her patients to actively participate in their treatment to reach their wellness goals.
Use of Technology for Mental Health
10/28/2020
Use of Technology for Mental Health
With the integration of cell phones, specifically smartphones and tablets, mental health apps increase our
ability to use strategies and monitor mental wellness conveniently.
Examples of Apps:
Headspace- used for meditation and mindfulness
Meditation has been shown to help people stress less, focus more and even sleep better Teaches life-
changing skills of meditation and mindfulness in just a few minutes a day
SoberTool- helps people stay clean, sober and happy
Developed by a 30 year sober Harvard educated Licensed Chemical Dependency Counselor and a team
from The Ohio State University
Vetchange- personalized action plans to manage life situations and triggers for alcohol abuse
Pros and Cons of technology:
Pros include lower costs than inpatient or ER care, anonymity with apps, and are an easy introduction to a
new issue or topic for certain people.
Cons include that they may not work for all people. Not regulated and unclear how effective they are?
Main Categories you will find when searching for Mental Health APPs:
Self management type (eating, drinking )
Improving thinking skills
Illness management
Supported care apps
Researchers have found that interventions are best used when people enjoy them and are engaged and
continue using them consistently.
Let's not forget that incorporating face to face contact or remote counseling to prove a balance between
technology and the "human touch" improves outcomes for those who are stuck or not progressing.
Source: NIH Technology and the Future of Mental Health Treatment
Martin Mika, APN: Martin is a mental health nurse practitioner who has provides psychiatric
assessment and medication management and psychotherapy services. He has been seeing patients over
Zoom during the Covid 19 pandemic.
Use of Technology for Mental Health
With the integration of cell phones, specifically smartphones and tablets, mental health apps increase our
ability to use strategies and monitor mental wellness conveniently.
Examples of Apps:
Headspace- used for meditation and mindfulness
Meditation has been shown to help people stress less, focus more and even sleep better Teaches life-
changing skills of meditation and mindfulness in just a few minutes a day
SoberTool- helps people stay clean, sober and happy
Developed by a 30 year sober Harvard educated Licensed Chemical Dependency Counselor and a team
from The Ohio State University
Vetchange- personalized action plans to manage life situations and triggers for alcohol abuse
Pros and Cons of technology:
Pros include lower costs than inpatient or ER care, anonymity with apps, and are an easy introduction to a
new issue or topic for certain people.
Cons include that they may not work for all people. Not regulated and unclear how effective they are?
Main Categories you will find when searching for Mental Health APPs:
Self management type (eating, drinking )
Improving thinking skills
Illness management
Supported care apps
Researchers have found that interventions are best used when people enjoy them and are engaged and
continue using them consistently.
Let's not forget that incorporating face to face contact or remote counseling to prove a balance between
technology and the "human touch" improves outcomes for those who are stuck or not progressing.
Source: NIH Technology and the Future of Mental Health Treatment
Martin Mika, APN: Martin is a mental health nurse practitioner who has provides psychiatric
assessment and medication management and psychotherapy services. He has been seeing patients over
Zoom during the Covid 19 pandemic.
EMDR An Effective Treatment for Trauma
10/28/2020
What is EMDR and how does it treat Trauma?
Have you ever experienced something horrible that makes it difficult for you to concentrate, have
troublesleeping, always playing the same thing in your mind?
You feel afraid, sad, and don’t know how to get rid of the images or disturbing thoughts?
EMDR may help. EMDR stands for Eye Movement Desensitization Reprocessing. It is a proven,
effective therapy protocol for treatment of trauma.
If you want to find out more info, watch this short video.
https://youtu.be/1IPsBPH2M1U
Additional Resources can be found at www.emdria.org.
Alice Song is a Licensed Professional Counselor who specializes in trauma, grief, anger, anxiety and
depression. She practices from a holistic approach, integrating the mind and body through the use of
Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT), Eye
Movement Desensitization Reprocessing (EMDR) therapy, mindfulness and meditation.
What is EMDR and how does it treat Trauma?
Have you ever experienced something horrible that makes it difficult for you to concentrate, have
troublesleeping, always playing the same thing in your mind?
You feel afraid, sad, and don’t know how to get rid of the images or disturbing thoughts?
EMDR may help. EMDR stands for Eye Movement Desensitization Reprocessing. It is a proven,
effective therapy protocol for treatment of trauma.
If you want to find out more info, watch this short video.
https://youtu.be/1IPsBPH2M1U
Additional Resources can be found at www.emdria.org.
Alice Song is a Licensed Professional Counselor who specializes in trauma, grief, anger, anxiety and
depression. She practices from a holistic approach, integrating the mind and body through the use of
Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT), Eye
Movement Desensitization Reprocessing (EMDR) therapy, mindfulness and meditation.
How to be a better “listener”
10/14/2020
We all want to be heard and understood. We are here for you! Our clinicians at In Step Behavioral
Health are available through telehealth services.
How to be a better “listener”
Effective communication is the key to all relationships. But, how are you doing when it comes to listening
to others? Research tells us that only about 10% of us are listening as well as we could. It takes practice
to listen to understand rather than just to respond.
Here are some ways we can work on this!
1. Put your phone down, give your undivided attention
2. Maintain eye contact and give visual cues, like nodding your head
3. Refrain from interruption and the impulse to think of what you want to say next
4. Listen to the words and the silence. Practice feeling more comfortable with silence.
5. Ask open ended questions such as, “what was that like?”
Source: Karen Osten, Psychology Today, 10/5/16
Pollyanna Vujovic APN is a board certified Family Practice Nurse (FNP) who works with individuals
having a variety of mental health needs. She engages her patients through empathic listening, identifying
their treatment needs and setting goals to decrease suffering and improve their quality of life.
We all want to be heard and understood. We are here for you! Our clinicians at In Step Behavioral
Health are available through telehealth services.
How to be a better “listener”
Effective communication is the key to all relationships. But, how are you doing when it comes to listening
to others? Research tells us that only about 10% of us are listening as well as we could. It takes practice
to listen to understand rather than just to respond.
Here are some ways we can work on this!
1. Put your phone down, give your undivided attention
2. Maintain eye contact and give visual cues, like nodding your head
3. Refrain from interruption and the impulse to think of what you want to say next
4. Listen to the words and the silence. Practice feeling more comfortable with silence.
5. Ask open ended questions such as, “what was that like?”
Source: Karen Osten, Psychology Today, 10/5/16
Pollyanna Vujovic APN is a board certified Family Practice Nurse (FNP) who works with individuals
having a variety of mental health needs. She engages her patients through empathic listening, identifying
their treatment needs and setting goals to decrease suffering and improve their quality of life.
Creativity In Mental Health
10/07/2020
We are here for you! ISBH Clinicians and Staff are ready to support you by providing Telehealth
services.
The Connection Between Creativity and Mental Health
For many of us, our days are filled with structure and specific fact-based activities or more “left brained”
activities. Too often, at the end of the day, we feel tired and depleted. Mental Health providers will often
ask about sleep, healthy diet and exercise to maintain emotional balance.
Creativity or creative outlets are as important.
Engaging in creative activity can help to reduce anxiety, stress, and to process trauma. Creative outlets
include drawing, painting, cooking, gardening, creating or listening to music, and needle crafts. When we
engage in these activities, it releases endorphins which helps to quiet negative thinking, and activates the
areas of your brain responsible for higher level complex thought and memory.
We are ALL creative, it is about finding the medium that you find comforting.
There are so many options to engage in a creative activity:
drawing, coloring books, paint by numbers, listening to or creating music, cooking/baking, gardening,
knitting or crocheting, wood working
Over the last few months, many resources have pivoted to online either as on demand learning, or live
streaming.
Below are some suggestions for resources:
Call (630) 262- 2640 or email [email protected] for more information.
For more information please visit our webpage: www.instep360.org
Dr Amy Drescher-Crumpley, CNM. PMHNP-BC is a board-certified Advanced Practice Registered
Nurse (APRN) who specializes in Psychiatry and Mental Health. Amy partners with her patients to
develop a plan of care that addresses their individual goals. She accepts patients from 12 years old and up
and uses a wholistic bio-psych-social approach.
We are here for you! ISBH Clinicians and Staff are ready to support you by providing Telehealth
services.
The Connection Between Creativity and Mental Health
For many of us, our days are filled with structure and specific fact-based activities or more “left brained”
activities. Too often, at the end of the day, we feel tired and depleted. Mental Health providers will often
ask about sleep, healthy diet and exercise to maintain emotional balance.
Creativity or creative outlets are as important.
Engaging in creative activity can help to reduce anxiety, stress, and to process trauma. Creative outlets
include drawing, painting, cooking, gardening, creating or listening to music, and needle crafts. When we
engage in these activities, it releases endorphins which helps to quiet negative thinking, and activates the
areas of your brain responsible for higher level complex thought and memory.
We are ALL creative, it is about finding the medium that you find comforting.
There are so many options to engage in a creative activity:
drawing, coloring books, paint by numbers, listening to or creating music, cooking/baking, gardening,
knitting or crocheting, wood working
Over the last few months, many resources have pivoted to online either as on demand learning, or live
streaming.
Below are some suggestions for resources:
- Community college extension: Elgin Community College, Waubonsee Community College, College of DuPage
- Local venues such as Water Street Studio, Fine Line Creative Arts Studio, The Art Institute, Lillstreet Art Center
- Music and Dance: Old Town School of Folk Music in Chicago, School of Rock, Independent teachers
- Local Yarn Stores: String Theory Yarn Store, and Elgin Knit Works
- On demand: YouTube, Sktchy https://school.sktchy.com/, Let’s make art https://www.letsmakeart.com/
Call (630) 262- 2640 or email [email protected] for more information.
For more information please visit our webpage: www.instep360.org
Dr Amy Drescher-Crumpley, CNM. PMHNP-BC is a board-certified Advanced Practice Registered
Nurse (APRN) who specializes in Psychiatry and Mental Health. Amy partners with her patients to
develop a plan of care that addresses their individual goals. She accepts patients from 12 years old and up
and uses a wholistic bio-psych-social approach.
Co-Dependency: Definition and Characteristics
09/23/2020
If you believe you may be in a co-dependent relationship or are avoiding relationships due to a co-dependent nature, you are not alone! Please reach out to your In Step Behavioral Health therapist for more guidance on how to manage co-dependency. Listed below are two links to additional resources you can check out on-line.
https://bpdfamily.com/content/codependency-codependent-relationships
https://psychcentral.com/lib/symptoms-of-codependency/
Reference:
Rosenberg, Ross. (2019). Surviving Narcissistic Abuse: The Human Magnet Syndrome, The Co-Dependent Narcissist Trap. Morgan James Publishing.
Nancy Brandes is a Licensed Clinical Professional Counselor who has been in the field of therapy for ten years. She has been working with In Step Behavioral Health since January of this year and is accepting new patients. Nancy enjoys working individually with patients aged 12 and up.
- According to a research article by Clark & Stoffel (as cited in Rosenberg, 2019), co-dependency is an extreme sense of responsibility to others, inability to appropriately care for oneself, increased focus on others’ needs, decreased focus on needs of the self, overreaction to things external to the self, under-reaction to the things internal to self, low self-esteem, low self-concept, high external locus of control, and denial.
- Some characteristics of co-dependents include a passive communication style, feeling responsible for others’ actions and feelings, people-pleasing, overcommitment to relationships, difficulty in getting own needs met, fear of and avoidance of conflict and disagreements, and poor boundaries.
- Co-dependency originated as a term used to describe a relationship wherein one person abused alcohol and/or drugs and the other person enabled this addictive behavior. The definition has expanded to include any relationship wherein one individual enables the dysfunctional behavior of another individual.
If you believe you may be in a co-dependent relationship or are avoiding relationships due to a co-dependent nature, you are not alone! Please reach out to your In Step Behavioral Health therapist for more guidance on how to manage co-dependency. Listed below are two links to additional resources you can check out on-line.
https://bpdfamily.com/content/codependency-codependent-relationships
https://psychcentral.com/lib/symptoms-of-codependency/
Reference:
Rosenberg, Ross. (2019). Surviving Narcissistic Abuse: The Human Magnet Syndrome, The Co-Dependent Narcissist Trap. Morgan James Publishing.
Nancy Brandes is a Licensed Clinical Professional Counselor who has been in the field of therapy for ten years. She has been working with In Step Behavioral Health since January of this year and is accepting new patients. Nancy enjoys working individually with patients aged 12 and up.
Do I have ADHD?
10/01/2020
I'm always forgetting things. I make my friends and family annoyed by being late all the time. I have trouble focusing even on the things I like to do.
Do I have ADHD?
Change begins with understanding. There are many reasons why we can experience forgetfulness, have trouble with impulse control, or have trouble getting started with tasks. It could be life changes, stress, ADHD or underdeveloped executive functioning or coping skills.
Getting the answers to "why" can lead us to understand "how" to change the behaviors and choices that give you trouble in your life, your relationships, and within yourself.
The first step is to get a thorough evaluation. At ISBH, we value a "biopsychosocial" model of care. that means we look at all aspects of a person's life and consider past history and present needs.
Here are a few resources to check out:
Center for Disease Control and Prevention. Data and Statistics about ADHD. Retrieved August 19th, 2020 from https://www.cdc.gov/ncbddd/adhd/data.html
Dawson, Peg & Guare, Richard First initial. (2009). Smart but Scattered: The Revolutionary “Executive Skills” Approach to Helping Adolescents Reach Their Potential. New York: Guildford Press.
https://www.understood.org/en/learning-thinking-differences/child-learning-disabilities/add-adhd/adhd-and-the-myth-of-laziness-what-you-need-to-know
Dr. Vinita Menon, PhD LCP NCSP is a clinical and school psychologist. She promotes a growth mindset in her clients and has expertise in diagnosing and treating mood disorders, ADHD and autism for children, adolescents, and adults.
I'm always forgetting things. I make my friends and family annoyed by being late all the time. I have trouble focusing even on the things I like to do.
Do I have ADHD?
Change begins with understanding. There are many reasons why we can experience forgetfulness, have trouble with impulse control, or have trouble getting started with tasks. It could be life changes, stress, ADHD or underdeveloped executive functioning or coping skills.
Getting the answers to "why" can lead us to understand "how" to change the behaviors and choices that give you trouble in your life, your relationships, and within yourself.
The first step is to get a thorough evaluation. At ISBH, we value a "biopsychosocial" model of care. that means we look at all aspects of a person's life and consider past history and present needs.
Here are a few resources to check out:
Center for Disease Control and Prevention. Data and Statistics about ADHD. Retrieved August 19th, 2020 from https://www.cdc.gov/ncbddd/adhd/data.html
Dawson, Peg & Guare, Richard First initial. (2009). Smart but Scattered: The Revolutionary “Executive Skills” Approach to Helping Adolescents Reach Their Potential. New York: Guildford Press.
https://www.understood.org/en/learning-thinking-differences/child-learning-disabilities/add-adhd/adhd-and-the-myth-of-laziness-what-you-need-to-know
Dr. Vinita Menon, PhD LCP NCSP is a clinical and school psychologist. She promotes a growth mindset in her clients and has expertise in diagnosing and treating mood disorders, ADHD and autism for children, adolescents, and adults.
Taking Care of Yourself
04/20/2020
TAKING CARE OF YOURSELF during the Covid-19 pandemic has been challenging us all. We are here for you! In Step Clinicians and Staff are ready to support you by providing Telehealth services until the shelter in place order has been lifted.
1) All Telehealth is approved by the Illinois Governor- insurance companies cannot deny mental health care via Telehealth (video or phone).
2) Mental health is considered "essential operations" and important to maintain wellness.
3) If you know someone who is struggling, share. Likely we're in-network and available to help. Please share with anyone you know in Illinois.
Call us at: (630) 262- 2640 or email: [email protected] to find out more.
Meanwhile, the providers and staff at ISBH care about you and want to remind you that:
Call us at: (630) 262- 2640 or email: [email protected] and let us help you.
For more information please visit our webpage: www.instep360.org
TAKING CARE OF YOURSELF during the Covid-19 pandemic has been challenging us all. We are here for you! In Step Clinicians and Staff are ready to support you by providing Telehealth services until the shelter in place order has been lifted.
1) All Telehealth is approved by the Illinois Governor- insurance companies cannot deny mental health care via Telehealth (video or phone).
2) Mental health is considered "essential operations" and important to maintain wellness.
3) If you know someone who is struggling, share. Likely we're in-network and available to help. Please share with anyone you know in Illinois.
Call us at: (630) 262- 2640 or email: [email protected] to find out more.
Meanwhile, the providers and staff at ISBH care about you and want to remind you that:
- You GOT this
- Reflect on previous challenges that you have met with success
- How would you take care of a friend or family member? Now turn some of that care into self-care!
- Build on your STRENGTHS and healthy coping strategies
- Exercise is a great stress buster.
- Spend a little time each day outdoors
- Maintain routines
- Work on tasks that give you a sense of accomplishment
- Set aside time for meditation, prayer and/or mindfulness to build resilience
- You are NOT alone
- Reach out to others around you for connection and/or support
- Helping others can be very satisfying and gives meaning during unpredictable times
Call us at: (630) 262- 2640 or email: [email protected] and let us help you.
For more information please visit our webpage: www.instep360.org
Summer and Structure?
6/26/19
Even if school’s out, structure can still be “in”. In fact you (and your kids) really need it. By taking a few simple steps, you and your family can create a summer schedule that fits in fun and keeps your house running smoothly. Developing and following a simple summer schedule has the added bonus of an easier transition to school in the Fall!
First, talk together as a family and make a list of your summer activities (both the things you want to do and the things you need to do). Examples can include:
Next, make 2 types of schedules. One for a “stay at home” day and one for going out. Use these general schedules to guide your plans.
Example 1:
9:30 a.m. Breakfast
10:00 a.m. Chores
10:30 a.m. Reading and summer assignments
12:00 noon Lunch
1:00 p.m. Educational crafts and activities
2:00 p.m. Hobbies, computer time
3:00 p.m. Exercise, outdoor play, pool time
5:00 p.m. Free time
6:00 p.m. Dinner
7:00 p.m. Family time
Example 2:
9:30 a.m. Breakfast
10:00 a.m. Chores
10:30 a.m. Visit the library/ Camp
12:30 p.m. Lunch in town
1:30 p.m. Trip to the park / Dr appointment
4:00 p.m. Errands
6:00 p.m. Dinner at home
7:00 p.m. Free time
These are ideas to get you started. By following a plan most days, you’ll be able to coordinate music lessons, when library books are due, and planned visits with friends or relatives. If there is a very different or unexpected day once in a while, it will be easier to get back on track if you have a plan ready to go. Getting used to a weekly routine is important to adopting a schedule successfully. Feeling overbooked or overscheduled? Your kids will show it in their behavior. You may feel it in your mood. The solution? Replace some activities with “free choice” or unstructured time. Research on child and adolescent development tells us that this approach can lead to more flexibility, more adaptability to change and more social success as adults. As a result, adding a bit of structure to your summer has both short term and long term benefits.
Have questions? Please consult with your ISBH provider.
Dr. Vinita Menon
Director of Psychological Services
In Step Behavioral Health
June 2019
Even if school’s out, structure can still be “in”. In fact you (and your kids) really need it. By taking a few simple steps, you and your family can create a summer schedule that fits in fun and keeps your house running smoothly. Developing and following a simple summer schedule has the added bonus of an easier transition to school in the Fall!
First, talk together as a family and make a list of your summer activities (both the things you want to do and the things you need to do). Examples can include:
- Exercise
- Chores
- Outdoor play
- Hobbies
- Pool time
- Sporting event
- Free time
- Classes or camps
- Appointments
- Vacations/travel days
- Visitors
- Library visits
Next, make 2 types of schedules. One for a “stay at home” day and one for going out. Use these general schedules to guide your plans.
Example 1:
9:30 a.m. Breakfast
10:00 a.m. Chores
10:30 a.m. Reading and summer assignments
12:00 noon Lunch
1:00 p.m. Educational crafts and activities
2:00 p.m. Hobbies, computer time
3:00 p.m. Exercise, outdoor play, pool time
5:00 p.m. Free time
6:00 p.m. Dinner
7:00 p.m. Family time
Example 2:
9:30 a.m. Breakfast
10:00 a.m. Chores
10:30 a.m. Visit the library/ Camp
12:30 p.m. Lunch in town
1:30 p.m. Trip to the park / Dr appointment
4:00 p.m. Errands
6:00 p.m. Dinner at home
7:00 p.m. Free time
These are ideas to get you started. By following a plan most days, you’ll be able to coordinate music lessons, when library books are due, and planned visits with friends or relatives. If there is a very different or unexpected day once in a while, it will be easier to get back on track if you have a plan ready to go. Getting used to a weekly routine is important to adopting a schedule successfully. Feeling overbooked or overscheduled? Your kids will show it in their behavior. You may feel it in your mood. The solution? Replace some activities with “free choice” or unstructured time. Research on child and adolescent development tells us that this approach can lead to more flexibility, more adaptability to change and more social success as adults. As a result, adding a bit of structure to your summer has both short term and long term benefits.
Have questions? Please consult with your ISBH provider.
Dr. Vinita Menon
Director of Psychological Services
In Step Behavioral Health
June 2019
The Transition
09/16/2020
“I am noticing my body is changing.” “I am getting more moody and emotional.” “I am so forgetful, I just can’t concentrate as well as I used to.”
These can be common statements or concerns for women entering into menopause. Much of the reason is hormonal and a natural biological process, which can make you feel out of your control.
These steps can help you to take on what IS in your control during this developmental life change.
• Reframe your negative thoughts about the process.
• Address the experiences or symptoms that are causing discomfort.
• Incorporate self care activities as exercise, good sleep practices and a healthy diet.
• Get support from others who have gone through this process or who are going through the process.
• Reach out for professional help when symptoms are impacting the quality of your life.
https://ct.counseling.org/2019/01/talking-about-menopause/
https://www.nia.nih.gov/health/what-menopause
Pollyanna Vujovic APN is a board certified Family Practice Nurse (FNP) who works with individuals having a variety of mental health needs. She engages her patients through empathic listening, identifying their treatment needs and setting goals to decrease suffering and improve their quality of life.
“I am noticing my body is changing.” “I am getting more moody and emotional.” “I am so forgetful, I just can’t concentrate as well as I used to.”
These can be common statements or concerns for women entering into menopause. Much of the reason is hormonal and a natural biological process, which can make you feel out of your control.
These steps can help you to take on what IS in your control during this developmental life change.
• Reframe your negative thoughts about the process.
• Address the experiences or symptoms that are causing discomfort.
• Incorporate self care activities as exercise, good sleep practices and a healthy diet.
• Get support from others who have gone through this process or who are going through the process.
• Reach out for professional help when symptoms are impacting the quality of your life.
https://ct.counseling.org/2019/01/talking-about-menopause/
https://www.nia.nih.gov/health/what-menopause
Pollyanna Vujovic APN is a board certified Family Practice Nurse (FNP) who works with individuals having a variety of mental health needs. She engages her patients through empathic listening, identifying their treatment needs and setting goals to decrease suffering and improve their quality of life.
Self-compassion: The Core of Healthy Living
09/09/2020
Being kind and compassionate to yourself can have many benefits. It creates a much-needed buffer for stress and the constant wave of news, worries, and unpredictability that can come from the world around us. Here are a few points to think about and see if you can incorporate into your day.
- Willingness to face our pain and suffering, and address it with compassion
- Being warm and open to ourselves and our experiences
- Feeling connected, rather than isolated, in our suffering
https://self-compassion.org/
https://positivepsychology.com/self-compassion-research/
Jason Blake is a Licensed Clinical Social Worker (LCSW). He earned his Master's of Science in Social Work from The University of Wisconsin in 1993. Jason has worked in a variety of settings including residential treatment, inpatient behavioral health, and outpatient counseling. He believes that connection and compassion are the keys to mental health well-being.
Being kind and compassionate to yourself can have many benefits. It creates a much-needed buffer for stress and the constant wave of news, worries, and unpredictability that can come from the world around us. Here are a few points to think about and see if you can incorporate into your day.
- Mindfulness
- Willingness to face our pain and suffering, and address it with compassion
- Self-kindness
- Being warm and open to ourselves and our experiences
- Imperfection
- Feeling connected, rather than isolated, in our suffering
https://self-compassion.org/
https://positivepsychology.com/self-compassion-research/
Jason Blake is a Licensed Clinical Social Worker (LCSW). He earned his Master's of Science in Social Work from The University of Wisconsin in 1993. Jason has worked in a variety of settings including residential treatment, inpatient behavioral health, and outpatient counseling. He believes that connection and compassion are the keys to mental health well-being.
Substances and Mental Health
08/20/2020
Many use substances like caffeine, nicotine, alcohol and cannabis socially or recreationally
When Does Substance Use Become Abuse?
The difference between substance use and abuse blurs when chronic use begins impairing specific aspects of life.
If regular use results in one of the following, then an individual likely may have a substance abuse problem.
Substance abuse can negatively impact a person’s well being and that of loved ones around them. Anxiety and depression symptoms can be worsened by substance abuse.
https://www.samhsa.gov/find-help/national-helpline
https://www.nimh.nih.gov/health/topics/substance-use-and-mental-health/index.shtml
We are here for you! ISBH Clinicians and Staff are ready to support you by providing Telehealth services and help develop strategies to mental wellness.
Marcin Mika, PMHNP-BC, APN: Martin promotes and encourages responsibility, autonomy, and self-care to enhance independence and a sense of empowerment. He relies on a bio-psych-social model of care, as defined by his scope of practice as a Psychiatric Advanced Practice Nurse. His goals include keeping psychiatric regimens appropriate, simple, and understandable.
Many use substances like caffeine, nicotine, alcohol and cannabis socially or recreationally
When Does Substance Use Become Abuse?
The difference between substance use and abuse blurs when chronic use begins impairing specific aspects of life.
If regular use results in one of the following, then an individual likely may have a substance abuse problem.
- Difficulty or inability to carry out daily responsibilities
- Running late or being unprepared for work or other activities
- Health complications as a result of substance abuse
- Fatty liver, shortness of breath and/ or heart rhythm problems
- Physical dependence and withdrawal symptoms if usage stops
- Tremors, shakes, and nausea or dizziness
- “Cravings” for drug or alcohol
- Thinking about your next use and not being able to focus or concentrate
Substance abuse can negatively impact a person’s well being and that of loved ones around them. Anxiety and depression symptoms can be worsened by substance abuse.
https://www.samhsa.gov/find-help/national-helpline
https://www.nimh.nih.gov/health/topics/substance-use-and-mental-health/index.shtml
We are here for you! ISBH Clinicians and Staff are ready to support you by providing Telehealth services and help develop strategies to mental wellness.
Marcin Mika, PMHNP-BC, APN: Martin promotes and encourages responsibility, autonomy, and self-care to enhance independence and a sense of empowerment. He relies on a bio-psych-social model of care, as defined by his scope of practice as a Psychiatric Advanced Practice Nurse. His goals include keeping psychiatric regimens appropriate, simple, and understandable.
Technology and Stress
08/12/2020
Technology is all around us. 96 % of Americans and 99% of people between 18-29 years of age own smartphones. 92% of teens age 13-17 years old are online daily spending an average of 9 hours online.
Can social media, texting or internet access affect stress? Definitely! These are some ways that your stress response can be triggered:
-Fear of missing out (FOMO)
-Ambiguity: what will you think of my post, how many likes will I get, when will you text back?
-Losing a game
-Sensory overload with noises and lights
How can you help yourself?
-Create “no tech” zones for relaxation or study
-Don’t use technology for 30 minutes after studying
-Take 15 minutes before making a decision, to curb an impulse
-Problem-solving skills: what’s the problem, what’s the goal, what are ways to achieve this goal
-Recess, exercise, nature, music, deep breathing
References:
Pew Research Study at: https://www.pewinternet.org/fact-sheet/mobile/.
https://www.perinternet.org/2018/05/31/teens-social-media-technology-2018/
Dunckley, V. (2015) Reset your child’s brain: End meltdowns, raise grades, and boost social skills by reversing the effects of electronic screen time. New World Press: Novato, CA.
Price, C. (2018) How to Break up with Your Phone: The 30-day plan to take back your life. Ten Speed Press: New York.
Christine Anderson, MSEd, LCPC, NCC, CCTP provides individual, couples, and family therapy to adolescents and adults. She helps her clients set achievable goals, learn practical coping skills to handle their stress, improve emotional regulation, strengthen communication, and find balance in their life. Her approach incorporates various therapeutic interventions, tailored to each individual and their situation.
Technology is all around us. 96 % of Americans and 99% of people between 18-29 years of age own smartphones. 92% of teens age 13-17 years old are online daily spending an average of 9 hours online.
Can social media, texting or internet access affect stress? Definitely! These are some ways that your stress response can be triggered:
-Fear of missing out (FOMO)
-Ambiguity: what will you think of my post, how many likes will I get, when will you text back?
-Losing a game
-Sensory overload with noises and lights
How can you help yourself?
-Create “no tech” zones for relaxation or study
-Don’t use technology for 30 minutes after studying
-Take 15 minutes before making a decision, to curb an impulse
-Problem-solving skills: what’s the problem, what’s the goal, what are ways to achieve this goal
-Recess, exercise, nature, music, deep breathing
References:
Pew Research Study at: https://www.pewinternet.org/fact-sheet/mobile/.
https://www.perinternet.org/2018/05/31/teens-social-media-technology-2018/
Dunckley, V. (2015) Reset your child’s brain: End meltdowns, raise grades, and boost social skills by reversing the effects of electronic screen time. New World Press: Novato, CA.
Price, C. (2018) How to Break up with Your Phone: The 30-day plan to take back your life. Ten Speed Press: New York.
Christine Anderson, MSEd, LCPC, NCC, CCTP provides individual, couples, and family therapy to adolescents and adults. She helps her clients set achievable goals, learn practical coping skills to handle their stress, improve emotional regulation, strengthen communication, and find balance in their life. Her approach incorporates various therapeutic interventions, tailored to each individual and their situation.
Agreeing to Disagree in Uncertain Times
07/29/2020
Are you hearing comments like: “How could you vote that way?” “We should shut down the country again” “It’s time to end the protests”
Strategies to Manage Differences of Opinion and Conflict
1. Choose your battles!
2. Practice active listening
3. Find common ground
4. Stay calm! Don’t make it personal.
https://www.helpguide.org/articles/relationships-communication/conflict-resolution-skills.htm
https://www.psychologytoday.com/us/blog/evolution-the-self/201009/can-you-and-your-partner-agree-disagree?collection=94858
Pollyanna Vujovic APN is a board certified Family Practice Nurse (FNP) who works with individuals having a variety of mental health needs. She engages her patients through empathic listening, identifying their treatment needs and setting goals to decrease suffering and improve their quality of life.
Are you hearing comments like: “How could you vote that way?” “We should shut down the country again” “It’s time to end the protests”
Strategies to Manage Differences of Opinion and Conflict
1. Choose your battles!
- Differences of opinion and conflicts can be emotionally draining
- Consider if it’s worth your time and energy
2. Practice active listening
- Listen to what is being felt as well as what is being said
- Listen to understand not just to respond
3. Find common ground
- “We both think the environment is important”
4. Stay calm! Don’t make it personal.
https://www.helpguide.org/articles/relationships-communication/conflict-resolution-skills.htm
https://www.psychologytoday.com/us/blog/evolution-the-self/201009/can-you-and-your-partner-agree-disagree?collection=94858
Pollyanna Vujovic APN is a board certified Family Practice Nurse (FNP) who works with individuals having a variety of mental health needs. She engages her patients through empathic listening, identifying their treatment needs and setting goals to decrease suffering and improve their quality of life.
An App for All Seasons
2/4/19
You don’t go anywhere without your phone. Why not let it help you create some healthy habits? Here’s a curated list of apps for you to try. They can help to extend the benefits of regular sessions with your therapist. Please consult with your ISBH provider to decide which app may be best to meet your needs.
Mood:
Rest:
Time management/Productivity:
Each of the apps outlined above are based in theory and research on mood management, mindfulness and productivity but delivered to you in a modern format. They may help if you use them consistently – that’s the key to developing and maintaining healthy habits!
630-262-2640
Vinita Menon, PhD NCSP
Director of Psychological Services
You don’t go anywhere without your phone. Why not let it help you create some healthy habits? Here’s a curated list of apps for you to try. They can help to extend the benefits of regular sessions with your therapist. Please consult with your ISBH provider to decide which app may be best to meet your needs.
Mood:
- Calm
- Headspace
- Daylio
Rest:
- SleepCycle
Time management/Productivity:
- Focus Keeper
- Cold Turkey
Each of the apps outlined above are based in theory and research on mood management, mindfulness and productivity but delivered to you in a modern format. They may help if you use them consistently – that’s the key to developing and maintaining healthy habits!
630-262-2640
Vinita Menon, PhD NCSP
Director of Psychological Services
Preparing for Parent-Teacher Conferences
11/05/18
Ahh fall. Along with apple cider, bonfires and pumpkins, it’s also time for your child’s first parent-teacher conference of the year. Here are some ways to prepare before, points to remember and phrases to use during, and actions to take after the meeting. These tips can be modified for use in review meetings of special education plans such as an IEP (Individualized Education Plan) or a 504 plan (formal plan for special accommodations in the learning environment).
Before the Meeting:
630-262-2640
Vinita Menon, PhD NCSP
Director of Psychological Services
Ahh fall. Along with apple cider, bonfires and pumpkins, it’s also time for your child’s first parent-teacher conference of the year. Here are some ways to prepare before, points to remember and phrases to use during, and actions to take after the meeting. These tips can be modified for use in review meetings of special education plans such as an IEP (Individualized Education Plan) or a 504 plan (formal plan for special accommodations in the learning environment).
Before the Meeting:
- Make a list of questions.
- Ask your child how s/he feels about school/teacher/peers/progress.
- Think about examples of your child’s behavior/strengths and weaknesses based on what you see at home. Use them to compare to what you may hear at the meeting. It’s not a case of “you vs. school” but different environments can strongly affect a child’s performance and behavior.
- Take notes.
- Be mindful of meeting start and end times.
- Show that you want to partner with the school team – it’s in your child’s best interest that everyone get along.
- Adjust your tone to be cooperative and collaborative. Possible questions:
- Could you tell me about my child’s day so I can understand what it looks like?
- Can you explain how what you’re seeing from my child is same/different from other kids in the classroom?
- How are my child’s test-taking skills?
- Is my child participating in class discussions and activities?
- How are my child’s social skills? Picked as a work or play partner? How does s/he work in a group?
- Does my child seem happy/sad/angry at school?
- Have you noticed any unusual behaviors?
- What are my child’s strongest and weakest subjects (examples)?
- How is my child doing in making progress toward grade level / IEP goals?
- What training does the staff have in (specific intervention or program)?
- What does that (accommodation/instructional intervention) look like in the classroom?
- What can I do at home to support my child’s learning / IEP goals?
- Can we make a plan for keeping in touch about how everything is going?
- In the case of an IEP meeting, write an email or letter to the case manager summarizing what decisions and questions came out of the meeting. By putting them in writing, you make sure everyone is on the same page and gets those next steps on their calendars. Review, sign the final IEP and return it by the deadline they give you. Be sure to keep a copy for yourself.
- Send a simple but genuine thank-you note, even if you didn’t agree on everything.
- Update your child. Be sure to mention the positive things people said along with the challenges. Describe new supports and services in specific terms (“Ms. Smith will come to see you on Tuesday to work with you on math. She has my permission to help you.”). If your child joined you at the meeting, ask about how it went from their point of view. Praise the participation. It’s the beginning of self-advocacy!
- Organize your school records/IEP files/meeting notes at home. Keep track of dates to follow-up, check on progress.
630-262-2640
Vinita Menon, PhD NCSP
Director of Psychological Services
Seasonal Affect Disorder
12/04/17
Tis the season for the ‘Winter Blues’ to begin settling back in. The sun begins to set sooner, the leaves begin to change and the thermostat begins to be a friend we check in on more often. The Mayo clinic defines Seasonal Affective Disorder as:
“Seasonal affective disorder (SAD) is a type of depression that's related to changes in seasons — SAD begins and ends at about the same times every year. If you're like most people with SAD, your symptoms start in the fall and continue into the winter months, sapping your energy and making you feel moody. Less often, SAD causes depression in the spring or early summer.”
Clients begin to arrive with concerns related to sleep changes, changes in appetite or feeling changes in level of fatigue. Unfortunately, in the Midwest the population faces an onset of symptoms which can mimic a depressive episode. Awareness of the symptoms combined with a toolbox of skills to combat these changes, can help alter the perception of the cold winter months.
So, what can we do? The level of impact these changes has on people can vary greatly. Some can go about their daily life with little to no impact, for some others this rapid shift can be severely debilitating. Many resources recommend light therapy. Light therapy can be as simple as adding a light bulb to a socket that you see daily. Other recommendations include monitoring your vitamin D levels, eating more foods that contain less sugar/carbs and/or engaging in healthy activities more often.
The single most important message is that you are not alone in feeling this way. As professionals we are well-versed in helping clients to get back to a level of stability and productivity. If you have several days grouped together where you feel you cannot complete activities you enjoy or experience a lack of motivation, please consult with your medical team.
Please be aware that there is a large difference between SAD and Major Depressive episodes. If you find yourself feeling symptoms and are unsure of what to do please call ISBH for an assessment with a professional. We can help you sort through the presenting symptoms and develop an appropriate course of treatment.
630-262-2640
Matthew Cermak
MSW LSW CADC MISA I
Tis the season for the ‘Winter Blues’ to begin settling back in. The sun begins to set sooner, the leaves begin to change and the thermostat begins to be a friend we check in on more often. The Mayo clinic defines Seasonal Affective Disorder as:
“Seasonal affective disorder (SAD) is a type of depression that's related to changes in seasons — SAD begins and ends at about the same times every year. If you're like most people with SAD, your symptoms start in the fall and continue into the winter months, sapping your energy and making you feel moody. Less often, SAD causes depression in the spring or early summer.”
Clients begin to arrive with concerns related to sleep changes, changes in appetite or feeling changes in level of fatigue. Unfortunately, in the Midwest the population faces an onset of symptoms which can mimic a depressive episode. Awareness of the symptoms combined with a toolbox of skills to combat these changes, can help alter the perception of the cold winter months.
So, what can we do? The level of impact these changes has on people can vary greatly. Some can go about their daily life with little to no impact, for some others this rapid shift can be severely debilitating. Many resources recommend light therapy. Light therapy can be as simple as adding a light bulb to a socket that you see daily. Other recommendations include monitoring your vitamin D levels, eating more foods that contain less sugar/carbs and/or engaging in healthy activities more often.
The single most important message is that you are not alone in feeling this way. As professionals we are well-versed in helping clients to get back to a level of stability and productivity. If you have several days grouped together where you feel you cannot complete activities you enjoy or experience a lack of motivation, please consult with your medical team.
Please be aware that there is a large difference between SAD and Major Depressive episodes. If you find yourself feeling symptoms and are unsure of what to do please call ISBH for an assessment with a professional. We can help you sort through the presenting symptoms and develop an appropriate course of treatment.
630-262-2640
Matthew Cermak
MSW LSW CADC MISA I
Sleep Habits & Tips
3/06/2018
Is it bed time yet?
How many of us count down the hours until we can return to the comfort of our own bed? The CDC states that around 39% of adult men and woman have struggled with a diagnosable sleep disturbance at some point in their life.
In fact, sleep is so fundamental to our daily activities of living that researchers are continuously learning more about its role in diabetes, obesity, depression, and even cardiovascular disease.
The impact sleep has on our entire body is one that we have all felt after a sleepless night. Our lives only seem to get busier and our task list longer, leaving us to ponder how our sleep cycle got so out of whack. Sleep is the reset button for the brain. After a day of stimulation, the brain needs to power down in order to reset for the next day. When the brain does not have enough time to sort through the complications of the day, it begins the next day with issues remaining to be processed.
Preventing inadequate or poor quality sleep from spiraling out of control requires a bit of knowledge about sleep hygiene. Sleep hygiene refers to the patterns of behavior we attend to prior to entering a sleep state. The more consistent and dependable this structure is, the more likely we will have stability in our quality of sleep.
Here are five activities and guidelines you can use TONIGHT for more restorative sleep:
Following the guidelines above can help you quickly regain your sleep rhythm. You may also find it helpful to maintain a log to track interruptions in your normal sleep patterns (Please download link below). If sleep complications persist, please seek medical attention as the symptoms could worsen to the point of becoming a disorder that is more challenging to resolve.
630-262-2640
Matthew Cermak
SW LSW CADC MISA I
Is it bed time yet?
How many of us count down the hours until we can return to the comfort of our own bed? The CDC states that around 39% of adult men and woman have struggled with a diagnosable sleep disturbance at some point in their life.
In fact, sleep is so fundamental to our daily activities of living that researchers are continuously learning more about its role in diabetes, obesity, depression, and even cardiovascular disease.
The impact sleep has on our entire body is one that we have all felt after a sleepless night. Our lives only seem to get busier and our task list longer, leaving us to ponder how our sleep cycle got so out of whack. Sleep is the reset button for the brain. After a day of stimulation, the brain needs to power down in order to reset for the next day. When the brain does not have enough time to sort through the complications of the day, it begins the next day with issues remaining to be processed.
Preventing inadequate or poor quality sleep from spiraling out of control requires a bit of knowledge about sleep hygiene. Sleep hygiene refers to the patterns of behavior we attend to prior to entering a sleep state. The more consistent and dependable this structure is, the more likely we will have stability in our quality of sleep.
Here are five activities and guidelines you can use TONIGHT for more restorative sleep:
- Organize an 8-hour window that you can commit to each night as an “opportunity” for sleep. Keep the bedroom around 68 degrees.
- Avoid lying in bed; if you don’t fall asleep in 20 minutes, get up and read a book. No cell phone or TV as the blue component of the light impedes melatonin release and tricks the brain into thinking its daytime.
- Avoid caffeine and sugar as you wind down. Although some can sleep with either in their system, it prevents sleep from entering the restorative depth needed in our sleep cycle.
- Be aware that consumption of alcohol does not help you gain the benefits of a natural sleep cycle. Alcohol sedates the brain rather than allowing our brain to shut down naturally.
- Maintain consistent activity. Light physical activity 3-4 times weekly can help dramatically improve sleep and several other areas of life.
Following the guidelines above can help you quickly regain your sleep rhythm. You may also find it helpful to maintain a log to track interruptions in your normal sleep patterns (Please download link below). If sleep complications persist, please seek medical attention as the symptoms could worsen to the point of becoming a disorder that is more challenging to resolve.
630-262-2640
Matthew Cermak
SW LSW CADC MISA I
Click the button below for a playlist of short videos presenting sleep tips.
*C. (2017, May 04). Sleep and Sleep Disorders. Retrieved March 01, 2018, from https://www.cdc.gov/sleep/publications/factsheets.html
