The Impact of Stress

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How To Reduce Stress

We’ve all heard it — stress can cause health issues, stress can lead to a mental health crisis, stress can significantly impact your life.

According to the American Institute of Stress

• 33% of people report feeling extreme stress

• 77% of people experience stress that affects their physical health

• 73% of people have stress that impacts their mental health

So how do we put roadblocks in place to stop the small things from becoming BIG things? First let’s identify the areas of your life that can be impacted by high stress levels.

How can stress impact your life?

Stress can have a significant negative impact on your life in several ways. Here are some examples:

1. Physical health: Stress can cause physical symptoms such as headaches, muscle tension, fatigue, and sleep problems. Prolonged stress can also weaken the immune system and increase the risk of chronic illnesses like heart disease, diabetes, and obesity.

2. Mental health: Chronic stress can lead to mental health problems such as anxiety, depression, and burnout. It can also worsen existing mental health conditions and increase the risk of suicide.

3. Relationships: Stress can strain relationships with family, friends, and colleagues. It can cause conflicts, misunderstandings, and even breakups.

4. Work performance: Stress can affect your ability to concentrate, make decisions, and perform well at work. It can also lead to absenteeism and reduced productivity.

5. Quality of life: Chronic stress can make it difficult to enjoy life and pursue hobbies and interests. It can also lead to feelings of hopelessness and a reduced sense of purpose.

How can you reduce your stress?

There are several strategies you can use to avoid or reduce the negative impacts of stress:

1. Practice stress management techniques: Learn and practice stress management techniques like deep breathing, meditation, mindfulness, yoga, or progressive muscle relaxation. These techniques can help you relax and reduce your stress levels.

2. Get regular exercise: Exercise is a great way to reduce stress, improve your mood, and boost your overall health. Aim for at least 30 minutes of physical activity most days of the week.

3. Get enough sleep: Sleep is essential for both physical and mental health. Aim for 7-8 hours of sleep each night and try to establish a regular sleep routine.

4. Eat a healthy diet: A balanced and healthy diet can help you manage stress and support your overall health. Eat a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.

5. Build social connections: Social support can help you manage stress and improve your mental health. Make time for friends and family, join a club or organization, or volunteer in your community.

6. Set realistic goals: Setting achievable goals can help you feel more in control of your life and reduce your stress levels. Break larger goals into smaller, manageable steps, and celebrate your progress along the way.

7. Practice time management: Effective time management can help you reduce stress and be more productive. Prioritize your tasks, delegate when possible, and take breaks to recharge.

Overall, adopting healthy lifestyle habits, managing your time effectively, and seeking support from others can all help you avoid or reduce the negative impacts of stress. If you are struggling to manage stress on your own, don't hesitate to reach out to one of our expertly trained mental health professionals for help.

How to help an alcoholic

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Is your loved one suffering from Alcohol Use Disorder?

If someone you love is suffering from alcohol use disorder you may start to notice behaviors that alert you to having a cause for concern. As a witness to someone who is experiencing alcohol use disorder you may find yourself rationalizing their behavior or thinking you’re overreacting. This is common for those of having a loved one who a suffering from alcohol use disorder. When someone is controlled by alcohol addiction they may hide how much they drink, lie about their volume of consumption, or deny they have a problem - sometimes gaslighting the person accusing them of an issue.

To best help your loved one and ultimately have them seek help for their disease, you must first understand the illness and what contributes to this condition. The following discusses the stages of addiction development, the risk factors to be aware of, how to help an alcoholic in denial, how alcoholism is diagnosed, and what effective treatment looks like.

Step One — Understanding

According to the National Institute on Alcohol Abuse and Alcoholism, an alcohol use disorder (AUD) is when one can no longer control their use of alcohol, compulsively use it despite its negative ramifications, and/or experience emotional distress when they are not drinking.

AUD is a chronic, relapsing disease that is diagnosed based on an individual meeting certain criteria outlined by the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). The American Society of Addiction Medicine (ASAM) also explains that because alcohol use disorder is a disease, it is an involuntary disability. This means that although people choose to drink initially, it may be out of their control to quit once they become addicted.

There is no one-size-fits-all when it comes to solving alcohol use disorder. It is a multifaceted and complex disease that can affect anyone, regardless of age, race, sex, or economic standing and class.

Step Two - Research Treatment Facilities

Treatment is a very individual process - there are multi-factors that go into deciding which is the best course of action to take. Certain factors such as previous treatment services received, current alcohol use and the physical dependance associated with said use, and any co-occurring medical and/or mental health conditions and any additional substance use.

Seeking the guidance of a professional can significantly help both the person who is sick and the family surrounding them. The variety of options available can include intensive-out-patient (IOP) services, group services such as Alcoholics Anonymous, one-on-one therapy with a trained professional, and rehabilitation in-patient facilities.

Step Three - Communicate

As with any healthy relationship, communication is key. Often times, those who need help with a drinking problem may not immediately be receptive to discussing treatment or seeking help. Because of this, it may take a few conversations before they are willing to discuss treatment. Committing to getting sober and seeking help takes courage, be patient and compassionate while also maintaining your own mental health wellness.

Before talking with them, it may be helpful to speak with a healthcare provider who specializes in addiction to obtain guidance on how to get help for alcoholism. Once you’ve done that, choose a time to sit down with them when they are sober so they can better process what you are saying.

Understanding Sexual Assault

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What IS Sexual Assault?

April is Sexual Assault Awareness Month and we wanted to shed a light on what actually constitutes sexual assault. Sexual violence happens in every community and affects people of all ages, race, religion, and sexual orientation. Sexual violence is any type of unwanted sexual interaction. This includes words and actions of a sexual nature against a person’s will and without their consent. A person may use force, threats, manipulation, or coercion to commit sexual violence.

Forms of sexual violence include:

• Rape or sexual assault

• Child sexual assault and incest

• Sexual assault by a person’s spouse or partner

• Unwanted sexual contact/touching

• Sexual harassment

• Sexual exploitation and trafficking

• Exposing one’s genitals or naked body to other(s) without consent

• Masturbating in public

• Watching someone engage in private acts without their knowledge or permission

• Nonconsensual image sharing

Our staff have a vast experience of working with clients who have traumatic pasts that include sexual assault. We understand the delicate nature of this topic and believe trust and respect for the victim is of the upmost importance. If you would like to work with one of our staff therapists please contact our office to schedule an appointment.