Drugs can be classified in a variety of ways. The most common classifications are the uses of the drug, effect on the body, source (man made versus extracted from a plant), legal, and risk.
A great way to really view the effects of a drug is to examine how it effects the central nervous system (CNS) and the brain. Here is a brief run down of how the most commonly used substances effect the CNS.
Stimulants
As one would guess by the name, stimulants have a "speeding up" effect on the CNS activity. These drugs increase feelings of alertness and increase energy.
Cocaine
Amphetamines
Pseudophidrine (Sudafed, Codroal Cold and Flu)
Nicotine
Caffeine
Substances such as nicotine, caffeine, and the cold medicines are easily obtained and easily abused. Caffeine is one of the most widely abused substances in the US (however compared to the effects of cocaine and amphetamines is by far less harmful).
Depressants
Depressants have the opposite effect of stimulants. They tend to have a "slowing down" effect on the CNS. The feelings had by the user are: relaxation, sleepiness, or less pain. It is also important to note that the term "depressant" refers to the slowing down effect on the CNS and not necessarily on the mood of the user. In moderate use depressants most likely result in a euphoric feeling.
Alcohol
Major tranquilizers
Benzodiazapines (Valium, Temazapam, Xanax)
Opioids (Heroin, Morphine)
Other Substances such as: glue, gas, and paint (substances used by inhaling or "huffing").
Hallucinogens
Instead of "speeding up" or "slowing down", these drugs cause sensory distortion in the user (altering the user's senses and perceptions). This is caused by the drug distorting the messages carried within the CNS. Experiences on these drugs are usually referred to as "trips."
LSD (Lysergic Acid Diethylamide) (Acid)
Psilocybin (magic mushrooms; typically grown or found in cow manure)
Mescaline (peyote cactus)
Sources:
Australian Government Dept of Health
http://www.health.gov.au/internet/publications/publishing.nsf/Content/drugtreat-pubs-front6-wk-toc~drugtreat-pubs-front6-wk-secb~drugtreat-pubs-front6-wk-secb-3~drugtreat-pubs-front6-wk-secb-3-1
Tuesday, March 31, 2015
Monday, March 30, 2015
Top Ten: Pinterest, Tumblr, & Instagram
1. Pinterest: Counseling Activities ***
https://www.pinterest.com/lauren_kester/counseling-activities/
This Pinterest page has 816 pins of different counseling worksheets, activities, games, and resources. It is appropriate for a variety of settings and can provide great ideas for session. This page also includes themed holiday activities.
2. Pinterest: Mental Health ****
https://www.pinterest.com/truehope/mental-health/
This page is great because it combines psychoeducation with supportive quotes and resources. There are 2,678 pins that cover how the brain works in relation to mental illness, to coping skills, to brief ways to notice if you or a loved one are having mental health issues.
3. Pinterest: Mindfulness ***
https://www.pinterest.com/drmelanieg/mindfulness/
This page has 986 pins with mindfulness techniques, pictures, and quotes. It is a great page to go to if you need a quick refresher and some uplifting ideas and reminders.
4. Tumblr: Let’s Talk Mental Health ****
http://talkmentalhealth.tumblr.com/
This page covers several mental health issues, provides personal accounts of experiences with mental health issues, and provides information and resources. The layout of the page is attractive and creates a safe environment for people to educate themselves.
5. Tumblr: Mental Health Consumer ***
http://mhconsumer.tumblr.com/
This page provides information about how to get help. It also has an array of inspirational pictures and quotes to provide comfort and support, while providing the information needed to take steps to cope with mental illness.
6. Tumblr: Daily Zazen ****
http://daily-zazen.tumblr.com/
This tumblr site focuses primarily on three things: mindfulness, simplicity, and practice. It provides various pictures with mindfulness related quotes that provide support and instruction in the pursuit of living a mindful vs. mindless existence.
7. Instagram: Your Mental Health ***
https://instagram.com/Yourmentalhealth/
This instagram provides definitions of different mental illnesses and supportive ideas in regards to coping. It provides awareness for issues such as sexual assault, depression, anxiety, anger issues, suicide, etc.
8. Instagram: Break Yo Stigma ***
https://instagram.com/breakyostigma/
What is great about his page is it not only provides information related to mental illness but is centered on self-acceptance and breaking the stigmas associated with mental illness. It provides resources, information, support, and new ways to think about what you are going through.
9. Instagram: The Blues Project ***
https://instagram.com/TheBluesProject/
This page in particular focuses on depression. It provides information and resources regarding depression and also supportive instagram posts with inspirational quotes and pictures aimed at helping people cope.
10. Instagram: Hope for the Day **
https://instagram.com/hopefortheday/
This page focuses on being empowering. Whether you are dealing with a mental illness or not, this site wants to help you feel strong and empowered in your everyday life dealing with everyday stressors.
Monday, March 23, 2015
Mindfulness and Self Acceptance
In our mental health supervision Dr. Dong posted an article titled "Mindfulness and Self-Acceptance" from the Journal of Rational-Emotive and Cognitive Behavior Therapy. I took some time today and gave it a read through and found that it contained a lot of great information about the components of mindfulness and self-acceptance, along with some brief steps to working towards it. I got quite a bit out of this article and wanted to share what I felt was pertinent.
Definitions and breaking down the concepts
-Mindfulness: a flexible cognitive state that results from drawing novel distinctions about the situation and the environment.
This is the process of being actively engaged in the present moment with sensitivity to context and perspective. Active exploration is free of judgement and an open state of mind.
The opposite of this state is mindlessness which is a state of rigidity in which one adheres to a single perspective and acts automatically. These mindless thought-processes and actions are governed by routines, rules, and previously constructed categories.
The article stresses the importance of authenticity, appropriate self-evaluation, looking at mistakes in a different light, steering away from social comparisons, and rethinking rigid categories.
-Authenticity: this is being fully engaged with the environment and paying attention to novel aspects of each situation, instead of working to win the approval of others/supporting fragile self-esteem through doing/saying/acting in a way that you think others expect you to.
Being unauthentic usually occurs because you are trying to avoid criticism/loss of self-esteem and/or to win praise and increase positive self-esteem.
Studies have found that when an individual acts not authentically and receives praise, they actually experience a reduction in self-esteem because the praise was directed at their pretend behavior and/or qualities that are not what they are, but what they are not.
There is a flip side to this! It can be beneficial for an individual to act "as if" they are something different than they currently are in an attempt to act as their own role model to alter a bad habit/trait. For example, someone who is trying to quit smoking cigarettes may take a day to "act as a non-smoker", responding to situations in a way a non-smoker would, and gaining the emotional experience of being a non-smoker. This experience of role play can lead to a positive self-fulfilling prophecy.
-Evaluation: people have the tendency to view other people's opinions/viewpoints as objective, instead of realizing that everyone is coming from their own place of experiences, issues, and needs. We therefore can internalize what others say about us as absolute truths, when in fact our viewpoint of ourselves is just as valid as any other viewpoint. Self-evaluation is a choice. When you choose to look at your behavior from multiple perspectives you may be able to accept those actions that caused pain, learn from them, and not repeat them in the future.
-Mistakes: The article puts forth the notion that "good" mistakes are those from which you can learn something of value, and "bad" mistakes are those that you are afraid to face. Every mistake can be learned from and has the potential to help you grow, depending on how you look at it. Looking at a mistake mindfully allows you to observe it from several perspectives that can help provide new knowledge, motivate you to change, and can be an opportunity to teach others a lesson as well.
Mistakes tend to be interpreted when "one goes off the predetermined course." The article defined a predetermined course as "navigating through a static world based on preconceived notions of how the world "is"." The world, however, is always changing! No matter how hard you attempt to hold it still and hold onto your preconceived notions, there will always be change and motion. Going off the course can be an opportunity to learn lessons and have opportunities you may not have been presented with otherwise.
-Social Comparisons: Access to media today allows for a constant bombardment of unrealistic images of beauty and physical perfection. Needless to say this often times has a negative effect on self esteem and how one views themselves. These comparisons can influence how you conceptualize your self worth. There is one situation in which social comparisons can be beneficial. If the comparison is looking at something that is seen as attainable, the comparison can serve to be motivating and inspirational.
-Rigid Categories: Living in a mindset of mindlessness relies on rigid categories and distinctions founded in the past. The world is constantly changing and offering opportunities to create new categories in which to view the world. People fall into the trap of labeling themselves as "a pretty person", a "rich person", or an "elderly person", in stead of viewing themselves as a person with innate self worth.
-Accepting Ourselves: The world created for each individual is a sum of the decisions made. Accepting responsibility for each private world and making changes mindfully is a huge step towards self acceptance. Taking ownership of your life helps one to re-frame past experiences and mistakes and see the possibilities for improvement and future change. Viewing your life from several perspectives and within the current context allows for unconditional acceptance.
Techniques for Mindful Self-Acceptance
(1) Actively observe novel distinctions
(2) Think for yourself as a "work of progress"
(3) Contemplate puzzles and paradoxes
(4) Add humor to the situation
(5) View the situation from multiple perspectives
(6) Consider alternative understandings of problematic aspects of yourself
(7) Keep a catalog of moments of joy
(8) Start a "mindfulness" journal
Sources
Carson, S. H., Langer, E. J. (2006). Mindfulness and self-acceptance. Journal of Rational-Emotive and Cognitive Behavior Therapy, 24 (1).
Definitions and breaking down the concepts
-Mindfulness: a flexible cognitive state that results from drawing novel distinctions about the situation and the environment.
This is the process of being actively engaged in the present moment with sensitivity to context and perspective. Active exploration is free of judgement and an open state of mind.
The opposite of this state is mindlessness which is a state of rigidity in which one adheres to a single perspective and acts automatically. These mindless thought-processes and actions are governed by routines, rules, and previously constructed categories.
The article stresses the importance of authenticity, appropriate self-evaluation, looking at mistakes in a different light, steering away from social comparisons, and rethinking rigid categories.
-Authenticity: this is being fully engaged with the environment and paying attention to novel aspects of each situation, instead of working to win the approval of others/supporting fragile self-esteem through doing/saying/acting in a way that you think others expect you to.
Being unauthentic usually occurs because you are trying to avoid criticism/loss of self-esteem and/or to win praise and increase positive self-esteem.
Studies have found that when an individual acts not authentically and receives praise, they actually experience a reduction in self-esteem because the praise was directed at their pretend behavior and/or qualities that are not what they are, but what they are not.
There is a flip side to this! It can be beneficial for an individual to act "as if" they are something different than they currently are in an attempt to act as their own role model to alter a bad habit/trait. For example, someone who is trying to quit smoking cigarettes may take a day to "act as a non-smoker", responding to situations in a way a non-smoker would, and gaining the emotional experience of being a non-smoker. This experience of role play can lead to a positive self-fulfilling prophecy.
-Evaluation: people have the tendency to view other people's opinions/viewpoints as objective, instead of realizing that everyone is coming from their own place of experiences, issues, and needs. We therefore can internalize what others say about us as absolute truths, when in fact our viewpoint of ourselves is just as valid as any other viewpoint. Self-evaluation is a choice. When you choose to look at your behavior from multiple perspectives you may be able to accept those actions that caused pain, learn from them, and not repeat them in the future.
-Mistakes: The article puts forth the notion that "good" mistakes are those from which you can learn something of value, and "bad" mistakes are those that you are afraid to face. Every mistake can be learned from and has the potential to help you grow, depending on how you look at it. Looking at a mistake mindfully allows you to observe it from several perspectives that can help provide new knowledge, motivate you to change, and can be an opportunity to teach others a lesson as well.
Mistakes tend to be interpreted when "one goes off the predetermined course." The article defined a predetermined course as "navigating through a static world based on preconceived notions of how the world "is"." The world, however, is always changing! No matter how hard you attempt to hold it still and hold onto your preconceived notions, there will always be change and motion. Going off the course can be an opportunity to learn lessons and have opportunities you may not have been presented with otherwise.
-Social Comparisons: Access to media today allows for a constant bombardment of unrealistic images of beauty and physical perfection. Needless to say this often times has a negative effect on self esteem and how one views themselves. These comparisons can influence how you conceptualize your self worth. There is one situation in which social comparisons can be beneficial. If the comparison is looking at something that is seen as attainable, the comparison can serve to be motivating and inspirational.
-Rigid Categories: Living in a mindset of mindlessness relies on rigid categories and distinctions founded in the past. The world is constantly changing and offering opportunities to create new categories in which to view the world. People fall into the trap of labeling themselves as "a pretty person", a "rich person", or an "elderly person", in stead of viewing themselves as a person with innate self worth.
-Accepting Ourselves: The world created for each individual is a sum of the decisions made. Accepting responsibility for each private world and making changes mindfully is a huge step towards self acceptance. Taking ownership of your life helps one to re-frame past experiences and mistakes and see the possibilities for improvement and future change. Viewing your life from several perspectives and within the current context allows for unconditional acceptance.
Techniques for Mindful Self-Acceptance
(1) Actively observe novel distinctions
(2) Think for yourself as a "work of progress"
(3) Contemplate puzzles and paradoxes
(4) Add humor to the situation
(5) View the situation from multiple perspectives
(6) Consider alternative understandings of problematic aspects of yourself
(7) Keep a catalog of moments of joy
(8) Start a "mindfulness" journal
Sources
Carson, S. H., Langer, E. J. (2006). Mindfulness and self-acceptance. Journal of Rational-Emotive and Cognitive Behavior Therapy, 24 (1).
Monday, March 9, 2015
Addiction: The Process
I am interning as a substance abuse counselor and this has spurred even more research into the cycle of addiction and how it can be treated. I see issues with substances on a daily basis and it can truly be a struggle for clients to cope with these issues and move forward.
The word addiction itself is derived from a Latin term meaning "bound to", or "enslaved by." Addiction has a powerful influence on the brain that is shown primarily in in three ways: a craving for the object of addiction, loss of control over use, and continuing involvement with the substance despite experiencing a variety of negative consequences. In more recent studies it has become more widely accepted that besides alcohol and drugs, activities such as gambling, shopping, and sex can have similar affects on the brain.
About 1/10 Americans are addicted to a substance, with the top three being: Marijuana, Cocaine, and opioid (narcotic) pain relievers.
Recent research suggests that dopamine interacts with glutamate in the brain, and eventually takes over the brain's system of reward-related learning. This system is imperative to human survival because it pairs activities such as eating and sex with pleasure and reward (prompting us to seek these out, therefore surviving and reproducing).
Being exposed to an addictive substance/behavior causes nerve cells in the nucleus accumbens and the prefrontal cortex to react in a way that pairs up liking something with the desire for seeking it out, and motivates us to go after the source of pleasure/desire. The nucleus accumbens and the prefrontal cortex work with planning and executive tasks, so it is clearly quite problematic when the need for a substance starts to take control of decision making.
Over time, the reward center will react less with the dopamine released by the substance and the user will have to use more to achieve the same high as before. This is the process of developing tolerance and can contribute to overdosing/dying from toxicity.
At a certain point the compulsion to use takes over. The pleasure derived from the substance is not as potent as it once was and in many cases the person has to use the substance to feel normal or avoid feeling ill. The hippocampus and the amygdala store information relating to triggers in the environment that are associated with the substance in an attempt to find the substance again.These triggers help cue an intense craving to use the substance, which leads to the person who is using to do whatever it takes to obtain that substance.
If you or any of your friends/family is struggling with addiction here is a list of local resources for alcohol and drugs in the area:
Alcoholics Anonymous
Call for locations
Phone (850) 224-1818
Apalachee Center, Inc.
In-patient detoxification services for persons recovering from alcohol and chemical dependency
2634 Capital Circle NE
Tallahassee, FL 32308
Phone (850) 487-0300
Apalacheecenter.org
Chemical Addictions Recovery Effort
4150 Hollis Drive
Marianna, FL 32446
Phone (850) 526-3133
Hotline (850) 769-1633
Cocaine Anonymous
Phone (850) 216-2926
Crack Cocaine Self Help Group
319 Macomb Street
Tallahassee, FL 32301
Phone (850) 561-1372
DISC Village
Toll free 1-866-775-4960
http://www.discvillage.com/
Juvenile Assessment Center:
3333 West Pensacola Street, Suite 400
Tallahassee, Florida 32304
Phone ( 850) 575-2851
Juvenile Outpatient/Juvenile Drug Court:
3333 West Pensacola Street
Tallahassee, Florida 32304
Phone (850) 575-4025
DISC Village (Wakulla County)
85 High Drive
Crawfordville, GA 32327
Phone (850) 926-2452
Eckerd Youth Alternatives, Inc.
Residential and outpatient services for children adolescents, who have alcohol, drug and/or behavioral problems
Phone (352) 796-9493
http://www.eckerd.org/
Florida Alcohol & Drug Abuse Association
2868 Mahan Drive, Suite 1
Tallahassee, FL 32308
Phone (850) 878-2196
http://www.fadaa.org/
Frenchtown Outreach Center
Nightly self-help group and outreach service for substance abuse recovery
527 Brevard Street
Tallahassee, FL 32301
Phone (850) 222-5151
Leon County Treatment Center
Outpatient substance abuse clinic treating adults and juveniles
3976 Woodville Hwy
Tallahassee, FL 32305
Phone (850) 878-7776
A Life Recovery Center
Day & Night treatment, outpatient counseling and transitional housing for persons recovering from alcohol and chemical dependency
449 W. Georgia Street
Tallahassee, FL 32301
Phone (850) 224-9991
Narcotics Anonymous
Address: Call for locations
Phone (850) 599-2876
Stand Up
1561 Blountstown Street
Tallahassee, FL 32304
Phone (850) 575-1673
Starting Point
329 Ausley Road
Tallahassee, FL 32304
Phone (850) 580-4799
The Recovery Center at Tallahassee Memorial Healthcare
1616 Physicians Drive
Tallahassee, FL 32308
Phone (850) 431-5910
http://www.tmh.org/RecoveryCenter
Tallahassee Memorial Healthcare Chemical Dependency Program
1616 Physicians Drive
Tallahassee, FL 32308
Phone (850) 431-5105
http://www.tmh.org/body.cfm?id=42
Turn About Inc. of Tallahassee
Services for children adolescents, and college undergraduates who are at risk for or have alcohol, drug and/or behavioral problems
2771 Miccosukee Rd
Tallahassee, FL 32308
Phone (850) 671-1920
http://www.turnabout.org
Twelve Oaks Alcohols and Drug Recovery
Residential treatment services for adults and juveniles
Phone 1-800-622-1255
www.twelveoaksrecovery.com
Resources:
http://healthimpactsflorida.org/studies/hra/information-for-parentsteens/tallahassee-resources/alcoholdrug-resources-tallahassee/
http://www.helpguide.org/harvard/how-addiction-hijacks-the-brain.htm
The word addiction itself is derived from a Latin term meaning "bound to", or "enslaved by." Addiction has a powerful influence on the brain that is shown primarily in in three ways: a craving for the object of addiction, loss of control over use, and continuing involvement with the substance despite experiencing a variety of negative consequences. In more recent studies it has become more widely accepted that besides alcohol and drugs, activities such as gambling, shopping, and sex can have similar affects on the brain.
About 1/10 Americans are addicted to a substance, with the top three being: Marijuana, Cocaine, and opioid (narcotic) pain relievers.
Recent research suggests that dopamine interacts with glutamate in the brain, and eventually takes over the brain's system of reward-related learning. This system is imperative to human survival because it pairs activities such as eating and sex with pleasure and reward (prompting us to seek these out, therefore surviving and reproducing).
Being exposed to an addictive substance/behavior causes nerve cells in the nucleus accumbens and the prefrontal cortex to react in a way that pairs up liking something with the desire for seeking it out, and motivates us to go after the source of pleasure/desire. The nucleus accumbens and the prefrontal cortex work with planning and executive tasks, so it is clearly quite problematic when the need for a substance starts to take control of decision making.
Over time, the reward center will react less with the dopamine released by the substance and the user will have to use more to achieve the same high as before. This is the process of developing tolerance and can contribute to overdosing/dying from toxicity.
At a certain point the compulsion to use takes over. The pleasure derived from the substance is not as potent as it once was and in many cases the person has to use the substance to feel normal or avoid feeling ill. The hippocampus and the amygdala store information relating to triggers in the environment that are associated with the substance in an attempt to find the substance again.These triggers help cue an intense craving to use the substance, which leads to the person who is using to do whatever it takes to obtain that substance.
If you or any of your friends/family is struggling with addiction here is a list of local resources for alcohol and drugs in the area:
Alcoholics Anonymous
Call for locations
Phone (850) 224-1818
Apalachee Center, Inc.
In-patient detoxification services for persons recovering from alcohol and chemical dependency
2634 Capital Circle NE
Tallahassee, FL 32308
Phone (850) 487-0300
Apalacheecenter.org
Chemical Addictions Recovery Effort
4150 Hollis Drive
Marianna, FL 32446
Phone (850) 526-3133
Hotline (850) 769-1633
Cocaine Anonymous
Phone (850) 216-2926
Crack Cocaine Self Help Group
319 Macomb Street
Tallahassee, FL 32301
Phone (850) 561-1372
DISC Village
Toll free 1-866-775-4960
http://www.discvillage.com/
Juvenile Assessment Center:
3333 West Pensacola Street, Suite 400
Tallahassee, Florida 32304
Phone ( 850) 575-2851
Juvenile Outpatient/Juvenile Drug Court:
3333 West Pensacola Street
Tallahassee, Florida 32304
Phone (850) 575-4025
DISC Village (Wakulla County)
85 High Drive
Crawfordville, GA 32327
Phone (850) 926-2452
Eckerd Youth Alternatives, Inc.
Residential and outpatient services for children adolescents, who have alcohol, drug and/or behavioral problems
Phone (352) 796-9493
http://www.eckerd.org/
Florida Alcohol & Drug Abuse Association
2868 Mahan Drive, Suite 1
Tallahassee, FL 32308
Phone (850) 878-2196
http://www.fadaa.org/
Frenchtown Outreach Center
Nightly self-help group and outreach service for substance abuse recovery
527 Brevard Street
Tallahassee, FL 32301
Phone (850) 222-5151
Leon County Treatment Center
Outpatient substance abuse clinic treating adults and juveniles
3976 Woodville Hwy
Tallahassee, FL 32305
Phone (850) 878-7776
A Life Recovery Center
Day & Night treatment, outpatient counseling and transitional housing for persons recovering from alcohol and chemical dependency
449 W. Georgia Street
Tallahassee, FL 32301
Phone (850) 224-9991
Narcotics Anonymous
Address: Call for locations
Phone (850) 599-2876
Stand Up
1561 Blountstown Street
Tallahassee, FL 32304
Phone (850) 575-1673
Starting Point
329 Ausley Road
Tallahassee, FL 32304
Phone (850) 580-4799
The Recovery Center at Tallahassee Memorial Healthcare
1616 Physicians Drive
Tallahassee, FL 32308
Phone (850) 431-5910
http://www.tmh.org/RecoveryCenter
Tallahassee Memorial Healthcare Chemical Dependency Program
1616 Physicians Drive
Tallahassee, FL 32308
Phone (850) 431-5105
http://www.tmh.org/body.cfm?id=42
Turn About Inc. of Tallahassee
Services for children adolescents, and college undergraduates who are at risk for or have alcohol, drug and/or behavioral problems
2771 Miccosukee Rd
Tallahassee, FL 32308
Phone (850) 671-1920
http://www.turnabout.org
Twelve Oaks Alcohols and Drug Recovery
Residential treatment services for adults and juveniles
Phone 1-800-622-1255
www.twelveoaksrecovery.com
Resources:
http://healthimpactsflorida.org/studies/hra/information-for-parentsteens/tallahassee-resources/alcoholdrug-resources-tallahassee/
http://www.helpguide.org/harvard/how-addiction-hijacks-the-brain.htm
Friday, March 6, 2015
Top Ten Apps
1. Belly Bio ***
This app is for help doing deep breathing exercises to cope with stress and anxiety. You place your phone on your stomach and begin the deep breathing exercises. The app tracks your breathing while also emitting soothing sounds ranging from the breaking of ocean waves to ethereal music. It’s great to gauge how rapid your breathing is to begin with and how long it takes you to calm down.
2. Operation Reach Out by the Guidance Group INC *****
This app helps people who are having suicidal thoughts reassess what they are considering and allows them to reach out for help. This app was originally developed by the military but is applicable to the general population. It is helpful in getting people through a crisis moment and can literally save lives. There are videos of people who have considered suicide providing support and the app urges the user to reach out to someone or call 911 or a help hotline.
3. eCBT Calm ***
This app is aimed at helping people understand the process of cognitive behavioral therapy and teaches relaxation skills. This app helps the user to identify the ABC’s of their stress/anxiety and then offers suggestions along with background information on how to work on altering their thoughts behaviors and thus the consequences.
4. Relax Melodies ****
This app provides music, white noise, and sleep sounds for yoga and relaxation. It provides a variety of styles of music that can be paired with soothing animal sounds. It is aimed at improving focus and decreasing stress and anxiety.
5. Optimism ****
This app is aimed at helping people who have depression, bipolar disorder, or anxiety disorders. You can keep a journal, track your moods, and chart your progress in recovery. The best part of this app is that it is free and can provide much needed tracking for people who are trying to get a handle on their moods.
6. Mobilyze ***
This app was launched by Northwestern University and tracks users’ behavior patterns and moods to identify triggers to depression, and help the user to avoid those triggers. This app works to provide suggestions to the user to avoid certain situations that may trigger depression and gauges this on over 40 factors to provide a comprehensive look at the users’ triggers. This app also provides positive feedback and support.
7. PTSD Coach ****
This app was developed by a clinical psychologist at the Veterans Affairs National Center for Post-Traumatic Stress Disorder (PTSD). When the user is experiencing symptoms of PTSD they can open the app and use the “manage my stress” option. They input what is upsetting them, their current emotion, and their level of stress 0-10. Based on this information the app responds appropriately providing options from soothing music, positive images, and resources for crisis management and support lines.
8. Let Panic Go ***
This app provides directional deep breathing instructions. The user taps the screen with each breath and the app determines their rate of breathing. The repetitive motion is aimed at helping the user focus and if they are breathing too rapidly the screen will suggest a more relaxed rate of breathing. After the panic attack passes the app offers strategies through handling the anxiety and provides encouragement and support.
9. Deep Sleep with Andrew Johnson ***
This app guides the user through progressive muscle relaxation exercises (in a soothing voice). There are several time options for the length of the exercise and also an alarm to help wake you up after the exercise is complete. It is helpful if the user has troubles with sleeping, or if they have troubles with stress and anxiety and need a moment to relax.
10. DBT Diary Card and Skills Coach ***
This app does not replace the help of a counselor, but can be a great tool for users trying to monitor their progress through treatment. It includes mindfulness and deep breathing exercises, self help skills, therapy principles, and coping tools. The main goal of this app is to reinforce treatment.
This app is for help doing deep breathing exercises to cope with stress and anxiety. You place your phone on your stomach and begin the deep breathing exercises. The app tracks your breathing while also emitting soothing sounds ranging from the breaking of ocean waves to ethereal music. It’s great to gauge how rapid your breathing is to begin with and how long it takes you to calm down.
2. Operation Reach Out by the Guidance Group INC *****
This app helps people who are having suicidal thoughts reassess what they are considering and allows them to reach out for help. This app was originally developed by the military but is applicable to the general population. It is helpful in getting people through a crisis moment and can literally save lives. There are videos of people who have considered suicide providing support and the app urges the user to reach out to someone or call 911 or a help hotline.
3. eCBT Calm ***
This app is aimed at helping people understand the process of cognitive behavioral therapy and teaches relaxation skills. This app helps the user to identify the ABC’s of their stress/anxiety and then offers suggestions along with background information on how to work on altering their thoughts behaviors and thus the consequences.
4. Relax Melodies ****
This app provides music, white noise, and sleep sounds for yoga and relaxation. It provides a variety of styles of music that can be paired with soothing animal sounds. It is aimed at improving focus and decreasing stress and anxiety.
5. Optimism ****
This app is aimed at helping people who have depression, bipolar disorder, or anxiety disorders. You can keep a journal, track your moods, and chart your progress in recovery. The best part of this app is that it is free and can provide much needed tracking for people who are trying to get a handle on their moods.
6. Mobilyze ***
This app was launched by Northwestern University and tracks users’ behavior patterns and moods to identify triggers to depression, and help the user to avoid those triggers. This app works to provide suggestions to the user to avoid certain situations that may trigger depression and gauges this on over 40 factors to provide a comprehensive look at the users’ triggers. This app also provides positive feedback and support.
7. PTSD Coach ****
This app was developed by a clinical psychologist at the Veterans Affairs National Center for Post-Traumatic Stress Disorder (PTSD). When the user is experiencing symptoms of PTSD they can open the app and use the “manage my stress” option. They input what is upsetting them, their current emotion, and their level of stress 0-10. Based on this information the app responds appropriately providing options from soothing music, positive images, and resources for crisis management and support lines.
8. Let Panic Go ***
This app provides directional deep breathing instructions. The user taps the screen with each breath and the app determines their rate of breathing. The repetitive motion is aimed at helping the user focus and if they are breathing too rapidly the screen will suggest a more relaxed rate of breathing. After the panic attack passes the app offers strategies through handling the anxiety and provides encouragement and support.
9. Deep Sleep with Andrew Johnson ***
This app guides the user through progressive muscle relaxation exercises (in a soothing voice). There are several time options for the length of the exercise and also an alarm to help wake you up after the exercise is complete. It is helpful if the user has troubles with sleeping, or if they have troubles with stress and anxiety and need a moment to relax.
10. DBT Diary Card and Skills Coach ***
This app does not replace the help of a counselor, but can be a great tool for users trying to monitor their progress through treatment. It includes mindfulness and deep breathing exercises, self help skills, therapy principles, and coping tools. The main goal of this app is to reinforce treatment.
Monday, March 2, 2015
Making Time for Meditation
If you guys are anything like me, I always think to myself about all of the times I plan to take time for reflection and meditation, and then when push comes to shove I realize have just watched Netflix for four hours instead of meditating or even just doing deep breathing relaxation. It is really easy at the end of the day just to turn off your mind and zone out (while most likely procrastinating on doing homework). However if you can make a little bit of time each day (say ten minutes) to clear your mind and meditate, it can do wonders for your stress level and help you reflect upon your experiences.
It is important to take the step of planning exactly when you want to meditate. It may sound a little neurotic to plan something that is supposed to help reduce anxiety/stress but scheduling your time to meditate is a way of saying that time is important to you.
Traditionally in Buddhist practice the recommended times for meditation are the two hours before the sun rises, and the two hours after the sun sets. This makes sense: before the sun rises you are most likely more clear headed and not yet involved in the work of that day; after the sun rises you have most likely finished enough work to merit taking a little time to yourself. With a crazy grad school schedule taking ten minutes after internship or dinner will probably be the best time to meditate (unless you are a morning person, and then more power to you).
An important thing to establish is what merits pulling you away from your meditation time and what does not. Remembering an assignment is due or getting an emergency call are examples of situations where it might be best to address these issues first, and then come back to you meditation time. Other things, like a text from a friend (non-emergency), needing to fold your laundry, etc are things you could put off for at least the ten minutes you have set aside to clear your mind.
It can be really challenging to get into the swing of meditation. I personally find it helpful to use guided meditation videos (a lot of trial and error through using the YouTube). Personally I enjoy Chakra cleansing guided meditation because it calls you to visualize cleansing your body from the bottom up and helps you to stay focused and not get as distracted with other life stressors.
This video is form a series called meditation for moms. I like it because a) mom's definitely have a stressful life going on so I trust it is good for targeting stress and b)the video is only 6 minutes long so it is convenient to fit into your schedule. (http://youtu.be/rwY1_X74OKE)
Check out this easy to follow guide for beginning meditation! It breaks it down into 10 easy steps and also has suggestions for music that may be helpful. (http://goodlifezen.com/how-to-start-meditating-ten-important-tips/)
Synopsis of the steps:
1. Posture; be sure your spine is straight and upright.
2.Eyes; aim to have them open with a soft gaze, however at the beginning it can be much more helpful to keep them closed.
3. Focus; work to be aware of yourself and your surroundings
4. Breath; breath deeply and evenly. Counting your breath can be helpful at first
5. Thoughts; when you notice your thoughts gently let them go and return your focus to your breath
6. Emotions; if you are experiencing strong emotions it can be helpful to focus on how your body feels in relation to that emotion
7. Silence; music and guided mediation are great, but sometimes silence and noticing the natural sounds of the world around you is the bets way to truly clear your mind
8. Length; start of with a simple ten minutes and work to increase it as you become more comfortable and find it easier to focus
9. Place; it is great to have a special place where you meditate, even if that means sitting on a pillow on your bedroom floor with a candle lit.
10. Enjoyment; Remember to be kind to yourself and to strive to enjoy your meditation time
Sources:
http://www.mindful.org/mindfulness-practice/meditation-in-action/scheduled-meditation
http://youtu.be/rwY1_X74OKE
http://goodlifezen.com/how-to-start-meditating-ten-important-tips/
It is important to take the step of planning exactly when you want to meditate. It may sound a little neurotic to plan something that is supposed to help reduce anxiety/stress but scheduling your time to meditate is a way of saying that time is important to you.
Traditionally in Buddhist practice the recommended times for meditation are the two hours before the sun rises, and the two hours after the sun sets. This makes sense: before the sun rises you are most likely more clear headed and not yet involved in the work of that day; after the sun rises you have most likely finished enough work to merit taking a little time to yourself. With a crazy grad school schedule taking ten minutes after internship or dinner will probably be the best time to meditate (unless you are a morning person, and then more power to you).
An important thing to establish is what merits pulling you away from your meditation time and what does not. Remembering an assignment is due or getting an emergency call are examples of situations where it might be best to address these issues first, and then come back to you meditation time. Other things, like a text from a friend (non-emergency), needing to fold your laundry, etc are things you could put off for at least the ten minutes you have set aside to clear your mind.
It can be really challenging to get into the swing of meditation. I personally find it helpful to use guided meditation videos (a lot of trial and error through using the YouTube). Personally I enjoy Chakra cleansing guided meditation because it calls you to visualize cleansing your body from the bottom up and helps you to stay focused and not get as distracted with other life stressors.
This video is form a series called meditation for moms. I like it because a) mom's definitely have a stressful life going on so I trust it is good for targeting stress and b)the video is only 6 minutes long so it is convenient to fit into your schedule. (http://youtu.be/rwY1_X74OKE)
Check out this easy to follow guide for beginning meditation! It breaks it down into 10 easy steps and also has suggestions for music that may be helpful. (http://goodlifezen.com/how-to-start-meditating-ten-important-tips/)
Synopsis of the steps:
1. Posture; be sure your spine is straight and upright.
2.Eyes; aim to have them open with a soft gaze, however at the beginning it can be much more helpful to keep them closed.
3. Focus; work to be aware of yourself and your surroundings
4. Breath; breath deeply and evenly. Counting your breath can be helpful at first
5. Thoughts; when you notice your thoughts gently let them go and return your focus to your breath
6. Emotions; if you are experiencing strong emotions it can be helpful to focus on how your body feels in relation to that emotion
7. Silence; music and guided mediation are great, but sometimes silence and noticing the natural sounds of the world around you is the bets way to truly clear your mind
8. Length; start of with a simple ten minutes and work to increase it as you become more comfortable and find it easier to focus
9. Place; it is great to have a special place where you meditate, even if that means sitting on a pillow on your bedroom floor with a candle lit.
10. Enjoyment; Remember to be kind to yourself and to strive to enjoy your meditation time
Sources:
http://www.mindful.org/mindfulness-practice/meditation-in-action/scheduled-meditation
http://youtu.be/rwY1_X74OKE
http://goodlifezen.com/how-to-start-meditating-ten-important-tips/
Meditation
I thought this was pleasant, and true.
Top Ten Wesbites
(1) http://www.apa.org/
American Psychological Association *****
This website is great! You can access information and resources regarding almost any mental health issue. It is also helpful for mental health professionals with learning about good literature, standards in each state for licensure, looking for careers, and keeps you updated on the latest research.
(2) http://www.counseling.org/
American Counseling Association ****
This website is helpful as a mental health professional. It provides information on continuing your education, the newest publications, and changes in law and government that effect the profession. It also provides information about conferences and connecting with other mental health professionals.
(3) http://mbct.com/
Mindfulness Based Cognitive Behavior Therapy ***
This website aims at getting people through bouts of anxiety and depression through the use of CBT and mindfulness. This website is great because it provides countless research articles on the subject, resources for receiving training in MBCT, people involved in the field, and books that are helpful for both professionals and clients trying to practice MBCT.
(4) http://www.samhsa.gov/
Substance Abuse and Mental Health Services Administration ***
This is a government regulated website that provides information and resources in regards to substance abuse issues and also mental health issues.It is great because it gives psychoeducational information about the signs and symptoms of addiction and programs throughout the United States.
(5) http://www.goodtherapy.org/mindfulness-based-cognitive-therapy.html
Good Therapy ****
This website is wonderful as both a client and a professional! It provides a “psychpedia” talking about different mental health issues in a Wikipedia format, and can aid clients in connecting with the right counselor. This website also has a blog where they talk about dealing with mental health issues and stigma, and possibilities for treatment. There is also a link just for therapists providing professionals with resources and information.
(6) http://www.mindful.org/mindfulness-practice ****
Mindfulness
This website is a great resource for different exercise you can do to cope with stress and depression. There is information on research, information on the science behind mindfulness, and information on applying mindfulness to different areas of your life (love and relationships, work, stress, home, etc). This website is a great tool for both clients and counselors when looking to gather information, find resources, and put into practice mindfulness in your daily life.
(7) http://plumvillage.org/mindfulness-practice/
Mindfulness Practice ***
This website takes more of Buddhist approach when discussing mindfulness. It provides definitions of what mindfulness is and research and practice resources. It also provides information on retreats that focus on mindfulness and provides key Buddhist texts that help with the practice of mindfulness and staying in the here and now. There is also a blog which discusses using mindfulness in your daily life, along with coping with mental and physical health issues.
(8) http://greatergood.berkeley.edu/topic/mindfulness/definition
The Science of a Meaningful Life ***
I like this website because it discusses all aspects of mindfulness and studies behind it, but also focuses on the core tenant of mindfulness especially. It focuses on gratitude, altruism, compassion, empathy, forgiveness and happiness. This website is a great tool for quick and easy information about coping with stress and negative emotions.
(9) http://www.helpguide.org/
Help Guide *****
This website is great! You can find articles on coping with almost any mental illness, free of charge. It covers mental health, staying healthy, relationships, children and family, and life after 50. This website is great at helping you not feel alone in your struggles and provides information on coping skills and also information on issues in general.
(10)http://www.nhs.uk/Pages/HomePage.aspx
National Health Service ****
This website provides free information on everything from mental and physical health, to finding services and caregiver support. This website aims to provide people with as much information as possible about their help in order to aid them as much as possible with making the best informed choice. I like this website because it connects the occurrences of mental and physical illness and provides resources for coping with those issues.
American Psychological Association *****
This website is great! You can access information and resources regarding almost any mental health issue. It is also helpful for mental health professionals with learning about good literature, standards in each state for licensure, looking for careers, and keeps you updated on the latest research.
(2) http://www.counseling.org/
American Counseling Association ****
This website is helpful as a mental health professional. It provides information on continuing your education, the newest publications, and changes in law and government that effect the profession. It also provides information about conferences and connecting with other mental health professionals.
(3) http://mbct.com/
Mindfulness Based Cognitive Behavior Therapy ***
This website aims at getting people through bouts of anxiety and depression through the use of CBT and mindfulness. This website is great because it provides countless research articles on the subject, resources for receiving training in MBCT, people involved in the field, and books that are helpful for both professionals and clients trying to practice MBCT.
(4) http://www.samhsa.gov/
Substance Abuse and Mental Health Services Administration ***
This is a government regulated website that provides information and resources in regards to substance abuse issues and also mental health issues.It is great because it gives psychoeducational information about the signs and symptoms of addiction and programs throughout the United States.
(5) http://www.goodtherapy.org/mindfulness-based-cognitive-therapy.html
Good Therapy ****
This website is wonderful as both a client and a professional! It provides a “psychpedia” talking about different mental health issues in a Wikipedia format, and can aid clients in connecting with the right counselor. This website also has a blog where they talk about dealing with mental health issues and stigma, and possibilities for treatment. There is also a link just for therapists providing professionals with resources and information.
(6) http://www.mindful.org/mindfulness-practice ****
Mindfulness
This website is a great resource for different exercise you can do to cope with stress and depression. There is information on research, information on the science behind mindfulness, and information on applying mindfulness to different areas of your life (love and relationships, work, stress, home, etc). This website is a great tool for both clients and counselors when looking to gather information, find resources, and put into practice mindfulness in your daily life.
(7) http://plumvillage.org/mindfulness-practice/
Mindfulness Practice ***
This website takes more of Buddhist approach when discussing mindfulness. It provides definitions of what mindfulness is and research and practice resources. It also provides information on retreats that focus on mindfulness and provides key Buddhist texts that help with the practice of mindfulness and staying in the here and now. There is also a blog which discusses using mindfulness in your daily life, along with coping with mental and physical health issues.
(8) http://greatergood.berkeley.edu/topic/mindfulness/definition
The Science of a Meaningful Life ***
I like this website because it discusses all aspects of mindfulness and studies behind it, but also focuses on the core tenant of mindfulness especially. It focuses on gratitude, altruism, compassion, empathy, forgiveness and happiness. This website is a great tool for quick and easy information about coping with stress and negative emotions.
(9) http://www.helpguide.org/
Help Guide *****
This website is great! You can find articles on coping with almost any mental illness, free of charge. It covers mental health, staying healthy, relationships, children and family, and life after 50. This website is great at helping you not feel alone in your struggles and provides information on coping skills and also information on issues in general.
(10)http://www.nhs.uk/Pages/HomePage.aspx
National Health Service ****
This website provides free information on everything from mental and physical health, to finding services and caregiver support. This website aims to provide people with as much information as possible about their help in order to aid them as much as possible with making the best informed choice. I like this website because it connects the occurrences of mental and physical illness and provides resources for coping with those issues.
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