grief counseling certification

Seasonal Depression and How to Cope

Posted on by Mark Moran

Seasonal Depression or Seasonal Affective Disorder (SAD) is considered a major depressive disorder.  This particular type of depression exist with the turns of the season, most prominently as Summer turns to Fall and the days become shorter and the weather cooler and more wet.  The weather change and lack of light can create within the brain an altered chemistry   While negative mindset can play a role, most who experience Seasonal Affective Disorder already have a history with depression.   The early darkness, change of biorhythms, aligned with colder weather tend to force individuals inside and quartered with less exercise and social interaction.

Seasonal Affective Disorder (SAD) coincides with the change of seasons, usually Fall into Winter. Please also review AIHCP’s Grief Counseling Certification

 

Coupled with less vitamin D that sustains higher levels or serotonin, individuals can experience SAD.  While 20 percent of the population experiences Winter Blues, especially after Christmas, those with SAD experience a true depression.  Like all depression, individuals will lose interest in life, isolate, become anxious, feel bad and low about sense of self, lack energy, and have difficulties interacting with others.   The Cleveland Clinic in its article, “Seasonal Depression (Seasonal Affective Disorder)” gives a comprehensive review of the disorder, as well as possible treatment options and ways to reduce its severity.  The article states,

“If you have symptoms of seasonal affective disorder (SAD), don’t try to diagnose yourself. See your healthcare provider for a thorough evaluation. You may have another reason for your depression. Many times, seasonal affective disorder is part of a more complex mental health condition. Your provider may refer you to a psychiatrist or psychologist. These mental health professionals will ask you about your symptoms. They’ll consider your pattern of symptoms and decide if you have seasonal depression or another mood disorder. You may need to fill out a questionnaire to determine if you have SAD.”

“Seasonal Depression (Seasonal Affective Disorder)”. Cleveland Clinic. (2022).

To review the entire article, please click here

Commentary

Of the 5 percent of the population more prone to SAD, those who have a family history of depression, have a greater chance of experiencing it. Obviously, those who suffer from it also live in temperate areas in the Northern and Southern Hemispheres who experience the four seasons.  Interesting enough, some individuals can experience SAD during Summer months as well.  To be diagnosed, mental healthcare professionals will ask for a case history and only if one has experienced depression correlated with seasonal change two straight seasons can one possibly be labeled with SAD.

SAD is more than the Winter Blues but is associated with a lack of serotonin causing depression. This is due to less light and new sleeping pattern during the Winter season for those with predisposition to depression

 

Again SAD is more than merely the Winter Blues, but a true depression in all of its fury.  Individuals will suffer the classical physical and mental symptoms associated with depression with the turn of the season.  The depression is related to brain chemistry and hence it is important for many to be prescribed an anti-depressant by a mental healthcare professional.  The need to balance the serotonin is key in helping most. In addition, supplementing Vitamin D is critical.  Many individuals in temperate zones, especially during the Winter, exhibit extremely low levels of vitamin D in the body.   This is not merely an issue for those suffering from SAD, but also anyone who lives in areas with less sun over an extended period of time.

For some, cognitive behavioral therapy or CBT can be beneficial.  Talking about the situation and understanding how SAD works and how to reframe things can help some individuals better cope.   Reframing can look at the positives of the months during Winter and some of the experiences that others do not have, such as the beauty of fresh snow upon the trees, or Winter sports, or particular festivals pertaining to the season.  One can create a cozy Winter atmosphere that brings joy to oneself inside.  Whether its a fire, or comfortable slippers, the little things can make oneself feel better.  In addition, individuals should attempt to do special things during the darker months.  At least once a week, one should attempt to plan something to look forward to despite the bad weather.  Most importantly, exercise is critical to good health but also mental health.  The movement of the body, the heart rate, and physical motions can help neurotransmitters better operate in the brain.  Many individuals “hibernate” the Winter away and eat poorly and sleep too much.  It is so important to step outside, walk, or go to the gym during Winter.  It is essential for both physical and mental health.

It is important to get out, exercise and be active during the Winter months

 

An extreme treatment for those with severe SAD can turn to light therapy.  White light at a higher level than regular lighting in the house can be set up throughout the house.  The treatment encourages more vitamin D and also more serotonin in the body.  While the therapy can be successful, it can also carry risks causing potential eye damage if not properly utilized, as well as headaches or migraines for some.  Moderate and safe use of it is an important rule to follow with light therapy.

Conclusion

Please also review AIHCP’s Grief Counseling Certification and see if it meets your academic and professional goals.  The program is online and independent study and open to qualified professionals seeking a four year certification in Grief Counseling.  It is important to note that while many grief counselors are also licensed counselors, only licensed counselors can discuss and treat Seasonal Depression.   Pastoral and non-licensed counselors can discuss it with a client but must refer those who exhibit signs of it to a licensed professional who can treat the pathological condition.

While SAD only affects 5 percent of the population, it is important to find treatment if you are one of those 5 percent.

 

For those who do suffer from SAD, it is important to seek treatment and utilize coping strategies.  While Winter may not be favorite season of the year for many, it does not need to become a horrific experience.  There is joy and light in any season and how one operates and maintains a schedule is key to keeping healthy and strong during the long Winter months.

Additional Resources

“What is seasonal affective disorder?”. National Institute of Mental Health. Access here

“Seasonal affective disorder (SAD)”. Mayo Clinic. (2021).  Access here

“What to Know About Seasonal Depression”. Seo, H. (2022).  New York Times.  Access here

“14 Ways to Ease Seasonal Depression”. Orenstein, B. & Pugle, M. (2023). Everyday Health. Access here

Grief and Memory Video

Posted on by Mark Moran

The way grief memory imprints on the human brain is important because it helps keep the moment vivid and remembered for a long period.  While during acute grieving this poses issues for healing, in the long term, it keeps the precious memories of the loved one intact far stronger.  No-one wishes to lose the memory of a loved one.  In fact, many go to lengthy processes to keep the memory alive.  Keeping a certain object, clothing, or journaling are all ways individuals try to keep the memory strong.  Fortunately the brain keeps it strong as well.

The way sad events are filed in the brain allow the memory to imprint better. Please also review AIHCP’s Grief Counseling Certification

 

The Hippocampus and the Amygdala play a key role in keeping the emotion imprinted.  The Amygdala processes emotion to the Hippocampus sometimes in intense ways that even bypass longer cognitive thought in a more direct route.  The Hippocampus imprints these types of emotional images and for long term.  The Cortex also imprints these images.  Unfortunately, sometimes trauma and intense grief can cause PTSD where these images are fragmented and never properly processed.  These are not the types of long term grief memories we want.

The video below discusses how grief and memory interact with other.  Please also review AIHCP’s Grief Counseling Certification and see if it meets your academic and professional goals.

What is Postpartum Depression?

Posted on by Mark Moran

While having a child is supposed to be the most exciting and wonderful thing in life, sometimes after the birth of a child,  the mother, or even the father, can experience sadness and even depression.  This is not due to actual loss but a chemical imbalance within the neurotransmitters that is offset.  In mothers, it can be due to a variety of hormonal issues, while in fathers, it can be due to past depression history.   “Baby Blues”, when it does occurs, lasts anywhere from a few days to a two weeks, but if it persists into depression, it is important to seek help from one’s doctor to help properly balance oneself.  This is why it is so important for spouses, family and friends to observe each other during the first few weeks after child birth.  Usually the emphasis is on the infant only but changes in mood for parents are also important things to watch and monitor.  This type of situation is not anything to be ashamed of or a dismissal of the joyous occasion, but merely is mental health and properly taking care of it.

Postpartum Depression can rob one of the joy of having a child. It is important to seek medical help if symptoms persist for more than 2 weeks

 

Many of the symptoms associated with Post Partum Depression mirror any other type of depression but the biggest issue is it prevents proper bonding with one’s child and can make it harder to meet the needs of the new infant.   This happy moment should be an experience of joy, but when depression sinks in, it can be difficult to enjoy these memorial moments or even worst, cause risk to self or the child.  This is why it is so critical to seek help.

The article, “Post Partum Depression” from the Mayo Clinic takes a closer look at issues surrounding sadness, depression or even psychosis after child birth.  The article states,

“The birth of a baby can start a variety of powerful emotions, from excitement and joy to fear and anxiety. But it can also result in something you might not expect — depression.  Most new moms experience postpartum “baby blues” after childbirth, which commonly include mood swings, crying spells, anxiety and difficulty sleeping. Baby blues usually begin within the first 2 to 3 days after delivery and may last for up to two weeks.  But some new moms experience a more severe, long-lasting form of depression known as postpartum depression”.

“Post Partem Depression”. Mayo Clinic. (2022).  Mayo Clinic

To read the entire article, please click here

Commentary

Becoming a mother is a life-changing experience, but it can also bring about unexpected challenges. One such challenge is postpartum depression, a condition that affects many women after giving birth. Understanding postpartum depression is the first step towards finding effective strategies to deal with it. Postpartum depression is not simply a case of “baby blues” or feeling a bit down; it is a serious mental health condition that requires attention and support.

Postpartum depression can manifest in different ways, but some common signs and symptoms include persistent feelings of sadness, anxiety, and irritability. Women experiencing postpartum depression may also struggle with sleep disturbances, changes in appetite, and a lack of interest in activities they once enjoyed. It’s important to recognize these symptoms and seek help if they persist for more than a couple of weeks. Postpartum depression can have a profound impact on a mother’s overall well-being, as well as on her relationships and family dynamics.

The impact of postpartum depression on mothers and families

Postpartum depression not only affects the mother, but it can also have a significant impact on her relationships and family. The emotional and physical toll of postpartum depression can strain the bond between the mother and her partner, leading to feelings of isolation and resentment. In some cases, postpartum depression can even affect the mother’s ability to bond with her newborn baby, potentially impacting the child’s development.

Post Partum Depression can cause major strains on families after child birth and also play a role in not providing the infant with the care he/she needs

 

Furthermore, postpartum depression can disrupt the entire household dynamic. Partners may need to take on additional responsibilities, and other family members may need to step in to provide support. This can create stress and tension within the family, further exacerbating the challenges faced by the mother. Recognizing the impact of postpartum depression on mothers and families is crucial in order to provide the necessary support and understanding during this difficult time.

Effective strategies for dealing with postpartum depression

Dealing with postpartum depression requires a multi-faceted approach that addresses both the physical and emotional aspects of the condition. While it is important to seek professional help, there are also effective strategies that can be implemented on a daily basis to manage symptoms and promote recovery.

One such strategy is self-care. Taking care of oneself is often overlooked when dealing with postpartum depression, but it is essential for the mother’s well-being. This can include engaging in activities that bring joy and relaxation, prioritizing sleep and nutrition, and finding ways to manage stress. Self-care is not selfish; it is a necessary step towards healing and recovery.

Building a support system is another crucial aspect of dealing with postpartum depression. Surrounding oneself with understanding and supportive individuals can make a world of difference. This can include reaching out to family and friends, joining support groups specifically for postpartum depression, or connecting with other mothers who have gone through similar experiences. Having a support system in place provides a sense of validation and helps combat feelings of isolation.

Seeking professional help for postpartum depression

While self-care and support systems are important, it is essential to seek professional help when dealing with postpartum depression. Mental health professionals, such as therapists or counselors specializing in postpartum depression, can provide the necessary guidance and support. They can help identify underlying causes, develop coping mechanisms, and provide effective treatment options.

Antidepressant medication may also be prescribed in some cases, especially if the symptoms of postpartum depression are severe. It is important to consult with a healthcare provider to determine the best course of action. Seeking professional help is not a sign of weakness; it is a proactive step towards recovery and empowerment.

Support groups and resources for postpartum depression

Support groups can be a valuable resource for women dealing with postpartum depression. These groups provide a safe and understanding space where mothers can share their experiences, receive support, and learn from others who have faced similar challenges. Support groups can be found both online and in-person, offering flexibility and accessibility.

There are also numerous resources available for women experiencing postpartum depression. Websites, books, and podcasts dedicated to postpartum depression provide valuable information and strategies for coping. Additionally, many organizations offer helplines and online chat services where women can seek guidance and support in real-time. Utilizing these resources can help women feel empowered and less alone in their journey towards recovery.

Self-care tips for managing postpartum depression

Self-care is an essential component of managing postpartum depression. Here are some practical self-care tips that can be incorporated into daily routines:

  1. Prioritize sleep: Aim for quality sleep by establishing a regular sleep schedule and creating a relaxing bedtime routine.
  2. Nourish your body: Focus on eating a balanced diet that includes nutrient-rich foods to support overall well-being.
  3. Engage in gentle exercise: Physical activity, such as yoga or walking, can help boost mood and reduce stress.
  4. Practice mindfulness: Incorporate mindfulness techniques, such as deep breathing or meditation, to promote relaxation and reduce anxiety.
  5. Delegate and ask for help: Don’t be afraid to ask for assistance from loved ones or hire help with household tasks to alleviate some of the pressure.
  6. Engage in activities you enjoy: Make time for hobbies or activities that bring you joy, whether it’s reading, painting, or listening to music.

Remember, self-care is not a luxury but a necessity for your well-being. By prioritizing self-care, you are better equipped to navigate the challenges of postpartum depression.

Building a support system for postpartum depression

Building a support system is crucial for women dealing with postpartum depression. Here are some strategies for creating a strong support network:

  1. Communicate with your partner: Openly discuss your feelings with your partner and seek their understanding and support.
  2. Reach out to family and friends: Share your experiences with trusted loved ones who can provide emotional support and practical assistance.
  3. Join support groups: Connect with other women experiencing postpartum depression through local support groups or online communities.
  4. Seek professional help: Consult with mental health professionals who specialize in postpartum depression for guidance and support.
  5. Consider therapy for couples: Couples therapy can help improve communication and strengthen the relationship during this challenging time.

Remember, you don’t have to face postpartum depression alone. Building a support system can provide the encouragement and understanding you need to navigate this difficult period.

Creating a postpartum depression action plan

Creating an action plan can help you navigate the challenges of postpartum depression proactively. Here are some steps to consider when developing your plan:

  1. Educate yourself: Learn about postpartum depression, its symptoms, and available resources.
  2. Set realistic goals: Break down your recovery journey into manageable steps to avoid feeling overwhelmed.
  3. Identify triggers: Recognize the situations or circumstances that worsen your symptoms, and develop strategies to manage them.
  4. Establish a routine: Creating a daily routine can provide structure and stability during this unpredictable time.
  5. Practice self-care: Incorporate self-care activities into your daily routine to prioritize your well-being.
  6. Seek professional help: Consult with mental health professionals to develop a personalized treatment plan.

By creating an action plan, you are taking an active role in managing your postpartum depression and empowering yourself towards recovery.

Conclusion

Please also review AIHCP’s Grief Counseling Certification and see if it meets your academic and professional goals

 

Dealing with postpartum depression can be challenging, but it is important to remember that you are not alone. By understanding postpartum depression, recognizing its impact, and implementing effective strategies, you can navigate this difficult period and empower yourself towards recovery. Whether it’s through self-care, seeking professional help, or building a support system, each step you take brings you closer to healing and embracing the joys of motherhood. Remember to be kind to yourself and reach out for the support you deserve.

Please also review AIHCP’s Grief Counseling Certification and see if it meets your academic and professional goals.  The program is online and independent study and open to qualified professionals seeking a four year certification.  Licensed professionals in counseling are excellent candidates to earn a Grief Counseling Certification.

Additional Resources

“Postpartum Depression”. HealthEssentials. (2022). Cleveland Clinic.  Access here

“Everything You Need to Know About Postpartum Depression: Symptoms, Treatments, and finding help”. Pietrangelo, A. (2022). Healthline.  Access here

“Postpartum Depression”. OASH. (2023). Office on Women’s Health.  Access here

“Postpartum Depression”. Bruce, D. (2022). WebMD. Access here

 

The Evolution of Grief Overtime

Posted on by Mark Moran

Grief and loss are not simply one moment in time but a continual wave and ripple throughout one’s life.   A person’s loss creates an unfillable void.  This is expected because the love is unique and special.  It can never be replaced but overtime, the acute grief becomes less sharp but still nonetheless, very present in the shadows.  As time proceeds, grief does not leave but it evolves.  Although one may adjust to the loss in a healthy fashion, the pain and loss can re-emerge in moments, or re-appear at certain places or times.  Grief overtime is a constant pressure that reminds one of the loss but at different intensities and in different types of emotions throughout the years.   The long trek of not having someone is a life long trek and one that everyone eventually experiences.

Grief does not end but it does evolve. Please also review AIHCP’s Grief Counseling Certification

 

The article, “Grief Years Later: 4 Challenges” from Eleanor Haley of “What’s Your Grief” presents an excellent outline of experiences and feelings individuals feel throughout the years following a loss.  She discusses issues of lost validation of the loss, secondary losses that emerge, memories becoming less vivid and more abstract, and loss connections over time.  She states,

“It’s not for me to predict how anyone will feel about their loss years down the line. Hundreds of different factors can influence the roads people take, the perspectives they find, and the things they make peace with. What I can say about grief years later is that many people continue to revisit and grapple with their loss experiences in an ongoing way. I don’t say any of this to scare you. I simply want anyone feeling surprised, frustrated, or dysfunctional because they’re still tripping over their losses to know they’re capital ‘N’ normal.”

“Grief Years Later: 4 Challenges”. Haley, E. (2023). “What’s Your Grief”‘

To read the entire article, please click here

Commentary

Haley brings up many good points which we will look at in more detail in this blog.

First, as Haley references in her article, the first year of grief and even the second are perhaps the most difficult.  The acute sharp pain of the loss stabs the heart.  The new and unwanted existence of living without a person is difficult to navigate.  And within the year and next year, constant holidays and reminders haunt and tear the emotional scab open again and again.  However, as time goes one, grief becomes less acute.  While it can come and go in waves still, overall, unless complications, the grief is less intense overall.  The pain becomes more numb and can only be aroused if one focuses on the loss.

Other emotions also exist as grief evolves though.  Instead of just pain and regret, there can be joy and happiness.  A joy in pleasant memories that can bring a smile to a person.  Happiness knowing the person is in a better place or no longer hurting.  Or even a gratitude for being able to share the time one had with each other.  Other positive emotions emerge.  The yearning for reconnection remains but positive emotions also exist side by side.  For those of religious backgrounds, a hope also returns of a reunion in the next life.

Overtime, memories become more abstract. Many fear losing memories of loved ones

 

Haley references the fading of vivid memories and the emergence of more abstract memories.  While some memories may be vivid, as time proceeds, certain scents,  features, and traits may seem more distant.  The fear of losing memories is one of the biggest fears of the grieving.  This is why so many things are kept.  Items, some clothing and other articles are sometimes kept to maintain a healthy connection.  This is why it is so important to collect pictures, journal and write down emotions surrounding the loss.  As time goes forward, one can then return to those notes or pictures and again remember the past.  In addition, dreams play a key role in remembering.  While traumatic incidents will constantly haunt one in a unhealthy way, others sometimes find pleasance in the dream of a loved one.  Some may even believe this is a visit from the afterlife.  As time proceeds, many find such dreams to be peaceful, while others who suffer from more serious trauma surrounding the death may find it to be more of a nightmare.

Haley mentions secondary losses as a changing reality as grief proceeds through time.   If a widow, one may find less income as the years go by.  As a widower, one may not go to certain festivals or movies anymore without one’s wife.   As an adult child, one may no longer go to the old family home.  Others may find difficulties with certain tasks that were provided by the other spouse.  No longer is there someone to wash the clothes or cook or mow the yard.  These instances are cold reminders of the original loss but also the lingering pains associated with the loss itself.  In addition, Haley states that many lose past connections.  Individuals that once were common in one’s life over time are less seen since the deceased died.  Maybe certain friends no longer visit as time goes on and individuals within a family become more distant since the patriarch or matriarch of the family has passed.  Holiday traditions may pass with the passing of time as well.  These are all markings of grief overtime itself.  If one loses a child, maybe the individual overtime feels he/she is no longer a parent?  Not being able to experience graduations, weddings, and becoming a grand parent can become haunting reminders over the time of what was lost.

Finally, and maybe most importantly, Haley illustrates that many individuals are no longer validated in their loss.  The initial checkups, flowers, sympathy cards, and calls become less and less.  While the loss still hurts, other individuals have moved on in life.  Others may grow tired of discussing the loss and may avoid.  Others may no longer know how to talk about the loss and feel to remain quiet.  Still others may become irritated and push one to “get over it”.  These are all issues that the grieving face as grief ages over time.

Conclusion

A loss is not a singular moment in history but a wave of titanic proportions that affect one’s life forever.  While this may seem terrifying, it is true but also good.  It is good because it means someone was loved and meant that much to you and they cannot be replaced.  Overtime grief changes for good and bad but one must continue to adjust and adapt to the loss as grief ages overtime.

Please also review AIHCP’s Grief Counseling Certification and see if it meets your academic and professional goals

 

Please also review AIHCP’s Grief Counseling Certification and see if it matches your academic and professional goals.  The program is online and independent study and open to qualified professionals seeking a four year certification in Grief Counseling.

Additional Resources

“How Grief Changes Over Time”. Dembling, S. (2023). Psychology Today.  Access here

“Can You Grieve a Death Almost 30 Years Later?”. Sandler, E. (2017).  Psychology Today.  Access here

“Grief 10 Years Later”. Granek, L. (2015). Huffington Post.  Access here

“DOES GRIEF GET MORE CHALLENGING AS TIME GOES ON?”. Gemima, C. (2022). GriefHeal.org. Access here

Low Self Esteem and Depression

Posted on by Mark Moran

Self esteem is critical to an emotional, mental and healthy life.  A good self image helps one to live with confidence, approach goals, complete tasks, and find value in oneself.  It is essential to find value in oneself and to find oneself worthy of love.   Hence cultivating a healthy self esteem is important to a personal, academic, professional and social life.

Low self esteem is an inaccurate self perception with reality. Please also review AIHCP’s Grief Counseling Certification

 

Self esteem issues can go in two different directions.  An inflated self esteem can lead one down an egotistical and narcissistic road with various anti social disorders.  It can lead to delusions and foolish endeavors.  In essence, it is not in balance with reality.   Self esteem can also take an opposite dark road in which one finds no value in oneself and this can lead to depression, loss opportunities, poor health and possible suicide.   This article will investigate the later and in particular how one can deal with self esteem and depression.

The article, “How to Manage Low Self-Esteem” by Corey Whelan looks in detail how low self esteem can derail a life, its sources and how to overcome it.  She states,

“Everyone has moments of doubt about who they are and what they’ve achieved. You may do or say something that makes you temporarily ashamed of or annoyed with yourself. Those temporary or periodic feelings are not the same as low self-esteem.  Low self-esteem refers to long-term negativity about who you are and how you show up in the world. These negative feelings can be persistent and hard to challenge.  For example, if someone compliments you, you may not believe them. If you achieve a goal, you may not allow yourself to take credit for it.”

“How to Manage Low Self-Esteem”. Whelan, C. (2022). Healthline.

To review the article, please access here

Low Self Esteem

Causes of low self esteem range from various issues suffered at a younger age.  Hyper critical parents or family can damage a child’s development.  When a child is unable to meet certain psycho social goals within his/her age the child can be prevented from forming independence and the ability to do things.  When a child is shamed for pushing forward, the impulse to be something greater can also be hampered.  Hence due to criticism or inability to progress to new stages of development that highlight independence and creativity can greatly affect a child’s self esteem and provide future issues in advancement in life.  Other forms of criticism include body shaming and bullying.  These type of parental and as well peer abuse can cause severe self image issues within the person.

In addition, many children are unable to form healthy and supportive bonds due to attachment issues with parents.  When children are not given security and love, then they become insecure and anxious.  They begin to question themselves and find themselves not worthy of love or capable of being loved.  These haunting memories of unloved childhood also cause great damage to self esteem.

Trauma and abuse also play a key role in lowering self esteem.  Children of abuse, especially sexual abuse, feel dirty and unclean.  They feel unable to be loved or love and consider themselves broken.  This is often the case because the abuser not only physically assaults the child, but to protect himself/herself creates a illusion within the child’s mind that it is the child’s fault.  The child then is haunted and unable to report the abuse and continues to feel broken and dirty.

Untrue Thoughts

Many with low self esteem have a inaccurate self image of self.  Either through body shaming or verbal and mental abuse, the person feels they are worthless and amount to nothing.  Many feel ugly, or dumb, or unlovable.  They hence attach to any form of connection, even if unhealthy.  A person with low self esteem is unable to see the value in oneself and is unable to move forward with confidence, accept compliments, boast of achievements, or recognize individual talent within oneself.   A person with low self esteem has a difficult time accepting challenges, or attempting harder feats and will surrender before one even tries to do something.  A person with low self esteem will feel unworthy, untalented and incapable of great things.    Hence, a person will self esteem is unable to take criticism well and will amplify normal comments and make these comments more than what they truly are.

Those with low self esteem have poor self image that is not correlated with truth or reality

 

A person with low self esteem also has difficulty trusting one’s own instincts.  Low self esteems restricts creativity and trust of self to do something.  One needs constant coaching or discussion with others to engage in something.  Also, low self esteem prevents boundaries.  A person with low self esteem has a difficulty saying no to others and will find oneself doing things one does not really want to do. Hence low self esteem turns an individual into a people pleaser instead of looking out for oneself.

Dangerous Road

Those with low self esteem suffer physically, emotionally and mentally.  Physically, they tend to take less care of themselves.  They feel ugly and feel little need to care for oneself via grooming and exercise.  This can lead to un-healthy life styles.  Emotionally and mentally, one may punish oneself for false perceptions of being a failure.  This can lead to self mutilation, self harm, risky behavior,  drug addiction and drinking, depression,  suicidal ideation and possible suicide attempts.  In addition, it can prevent someone from achieving positive and happy experiences due to fear or rejection. Hence less chance for friendship, love and academic and professional success.

Overcoming Low Self Esteem

It is difficult for someone to overcome self esteem because one is blinded by a false perception.  The person lives in a mirage of falsehood. Only till one is opened to reality can one start to escape the dark veil of low self esteem.  This takes time, counseling and reframing of self.  One can begin to rehabilitate self image through small goals and achievements.  Whether it is a hobby, gym work, or academic and professional goals, one can begin to objectively calculate success and find to one’s amazement that these objective successful achievements coincide with not someone else but oneself.  Hygiene, personal pride and goal setting can all play key roles in awakening someone to one’s best potential. Counselors can also help those with self esteem with positive affirmations, journaling and finding ways to surround oneself with positive people and energy instead of negative ones.

Overcoming low self esteem when dealing with depression can be an even more difficult feat.  Depression already prevents one from finding joy in life.  If one already is suffering from low self esteem, one will quickly travel down a darker road.   Depression is usually correlated with lower self esteem and can become a result of constant gloomy outlooks on life.  Those suffering from low self esteem and depression should constantly look to post positive affirmations about self and try to brag about life.  They should write down positive things and journal.  They should set realistic goals and avoid comparisons.  They should also and most importantly be kind to oneself.  Those with low self esteem and depression are their own worst critics.  Self love is critical in these cases.

Conclusion

Self image needs to be balanced.  It cannot become narcissistic but it cannot become deflated.  It needs to find a happy balance with reality that is optimistic and able to help a person reach one’s fullest potential.  Unfortunately, many suffer childhood bullying, criticisms and abuse which greatly affects their development and hence self esteem.  This can lead to bad physical, emotional and mental health which can develop into possible depression or even suicide.  It is important to identify low self esteem find help and incorporate strategies to improve self image.  If dealing with depression or other trauma, a licensed counselor can help one find better self image.

Please also review AIHCP’s Grief Counseling Certification

 

AIHCP also offers a certification in Grief Counseling for qualified professionals in the healthcare and mental healthcare fields.  The program is online and independent study and open to qualified professionals seeking a four year certification as a certified Grief Counselor.

Additional Resources

“9 Tips for Strengthening Self-Esteem When You Have Depression”. Coelho, S. (2022). PyschCentral.  Access here

“11 Signs of Low Self-Esteem”.  Cherry, K.  (2023). VeryWellMind. Access here

“Self-esteem: Take steps to feel better about yourself”. Mayo Clinic Staff. (2022). Mayo Clinic. Access here

“Signs of Low Self-Esteem”. WebMed Editorial Contributers. (2022). WedMed.  Access here

 

Nursing and Mental Health Careers

Posted on by Mark Moran

Nursing is sometimes only seen as a position to help others physically.  Nurses aid in surgery, recovery, elderly care, daily care and work with multiple care providers and facilities in helping individuals heal.  Beyond their physical capabilities, nurses also play a pivotal role in mental health.  There are in fact a multitude of ways nurses can play key role in mental health through a variety of careers.

Nursing is need of more competent mental health trained nurses. Please review AIHCP’s certification programs in mental health

 

Essentially, registered nurses learn a great deal about mental health in nursing school itself.  There is around 3 months dedicated to mental health studies as well as college prerequisites in basic psychology courses. Hence a nurse already has some understanding of psychology and mental health.  Those wishing to go farther have a great opportunity to focus solely on mental health if they wish through a variety of certifications, graduate programs and nurse practitioner titles.  Through these programs, nurses can serve in psychiatric wards, work with psychologists and counselors within a facility or even enter into it at a pharmacological level as a nurse practitioner specializing in psychiatric health.

One of the most common certifications is the title of Board Certified Psychiatric Nurse which is earned through the state board of nursing.  A nurse who has served at least 2 years under the guidance of a psychiatric professional can obtain this title after meeting all prerequisites and passing the state board exam.  Within this capacity, nurses can help serve in psychiatric settings.  Many of these nurses who earn this certification also have already obtained a Psychiatric Mental Health Nurse Practitioner license.  This requires not only a graduate degree in Nursing but also an emphasis within mental health.  These types of Nurse Practitioners can work within mental facilities and prescribe medication for patients.  Some states require that the NP work under the guidance of a physician or psychologist while some states allow NPs to work independent and prescribe based on their own merit.

Licensures in Psychiatric Mental Health Nurse Practitioner grant nurses the ability to focus on mental health and help fight the shortage of mental healthcare

It is not unnatural for many nurses to seek to make this transition.  In healthcare, many nurses see the need and demand of better mental healthcare.  Many physicians and surgeons are not trained in helping others deal with bad news or death.  Many physicians also push the burden upon nurses to tell the family about bad news and refuse themselves to discuss it.   Elisabeth Kubler Ross was a pioneer in identifying this weakness in healthcare.  She noted that many healthcare providers lacked any type of bed side manner and were unable to explain death and loss to families or the terminally ill.   Many in nursing were left with the problem of articulating the loss and explaining the death that had occurred.  Hence due to this, many nurses and healthcare providers turned better training in mental health.  The healthcare system at the turn of the century began to notice these needs and demands within care facilities.  Mental health became more emphasized in nursing and as seen above, certifications and licensures were designed by state nursing boards to meet these needs.

Within this became an awakening in grief counseling and thanatology.  Healthcare professionals began to learn more and more about the process of loss and how to better help others with death and dying issues.  This not only aided healthcare professionals in difficult discussions with families of the dying but also spread to dedicated practices where nurses and other healthcare professionals were granted the ability to solely help those with death and loss.

While there is still a high demand to train healthcare professionals in grief counseling, thanatology and other mental health issues, there are still many instances where such training is lacking.  There is still much to do in regards to better equipping physicians, surgeons, nurses and other healthcare professionals with the necessary knowledge to meet the needs of patients from a mental stand point.  This is why certifications are especially critical to healthcare professionals.  Certifications in grief counseling, thanatology or other venues of mental health can be easily and quickly earned by busy healthcare professionals.  These specialized certifications can also better aid them in acute knowledge and practice in how to help the mental health of their patients.

With rising mental health concerns throughout the world, the demand has never been higher to better equip healthcare professionals with certifications and licensures for healthcare purposes, whether from an acute and sole practice standpoint or as supplemental aid in a primary facility.   Some of the largest mental health concerns align with the rise in stress.  Political fissures, threats of war, technological pressures, rises in violence and broken families through divorce are all culprits for anxiety, attachment and depression disorders.  These disorders once seen as stigma are now being recognized as true health issues.

With such a rise, healthcare needs to respond to the growing problem. The healthcare industry is adding mental health specialists to primary facility teams but also opening up more practices through Nurse Practitioners due to shortages in mental health care teams.  Rural areas especially suffer from a lack of mental health accessibility so the importance of nursing to become more mental health attuned is also critical.

Due to the times and needs, nurses interested in mental hence have a unique opportunity to enter into mental health fields.  AIHCP looks to help and aid in this call for more training in mental health.  AIHCP and its American Academy of Grief Counseling offers a Grief Counseling Certification.  This certification was one of the earliest grief counseling certifications to be offered to healthcare professionals.  It provides online and independent study opportunities for nurses to enhance their knowledge in grief counseling and apply it to their career.

Please also review AIHCP’s mental health certifications in grief counseling, stress management and anger management

 

In addition to grief counseling, AIHCP also offers Pastoral Thanatology, Crisis Intervention, Stress Management, Spiritual Counseling and Anger Management Programs to help health professionals better equip themselves with the mental healthcare knowledge they need to help others.  Please review AIHCP’s Grief Counseling Certification, as well as AIHCP’s other programs to better equip your nursing career in mental health needs.  There has never been a greater opportunity and demand for nurses to enter into mental health and AIHCP offers certifications for qualified candidates.

Additional Resources

“How to Become a Mental Health Nurse”. Nurse Journal Staff. (2023). NurseJournal.  Access here

“What to know about psychiatric nurses”. Huizen, J. (2020). MedicalNewsToday.  Access here

“The Psychology of Patient Care: Why Bedside Manner Matters”. Patrick, W. (2023). Psychology Today.  Access here

“The Need Keeps Growing for Behavioral and Mental Health Nurses”. Hilton, L. (2021). Nurse.com.  Access here

 

 

Eating Disorders and Grief

Posted on by Mark Moran

Dissatisfaction with self and the primal need to eat or not eat are closely tied together.  Maslow’s first need is to satisfy hunger and thirst, but while meeting these needs is necessary for existence, other abstract dissatisfactions with self can create mental disorders in fulfilling these needs.  A person may deal with depression or great sadness over how he/she physically appears and proceed to great maladaptive approaches to rectify through unhealthy eating habits.   Hence due to emotional mindsets, grief, depression and other views of self, one can fall into a variety of different and unhealthy eating disorders.   Some may distort their eating habits to produce a certain physical look while others may distort themselves due to an addiction to food during intense grief and depression.

The Body and Eating

The necessity to eat is a need that is closely monitored by the body.  When glucose drops, the body and the brain send signals.  The hormone, Ghrelin secretes in the stomach to alert the brain of hunger.  In addition, the Hypothalamus triggers the hormone Orexin to create the feeling of hunger.  Consequentially, the body also reduces hunger through the hormone insulin which reduces sugar in the blood.  The body also produces the hormone Leptin from fat cells and when in abundance relates to the brain to increase metabolism.

Depression, bullying, and other self image issues can lead to a variety of eating disorders that go to either extreme of eating too much or not eating hardly at all

 

Beyond the physiology also is a psychology that surrounds hunger.  Individuals have different taste preferences due to experiences and cultural influences, which can create certain pleasures or aversions to certain tastes.  In addition when upset, the desire for carbohydrates found in comfort foods increase the neurotransmitter serotonin.  When stressed, individuals crave sweets or chocolates to reduce stress.  In addition, friends and the one’s environment can also produce needs to eat when one does not really need to eat, as well as serving size and proportions and numerous selections.  These stimuli push one to eat things one may regret later or should not eat for health reasons.  Hence peer pressure, food selection and availability, previous experiences, as well as emotional moods can all play big roles in how one eats or does not eat.

Over-eating and Obesity

Overeating can be due to depression or even bullying.  Individuals may retreat to food and solace to escape the sadness of life.   This is commonly associated with the term binge eating.  Individuals when they feel bad, may find recourse in eating in great excess or a variety of unhealthy foods.  There is usually a deep remorse following binge eating.  This maladaptive way to cope with stress or depression while temporarily fulfilling causes more guilt and remorse but also physically is unhealthy.  Binge eating is bad for maintaining healthy weight and can be a serious issues with those who suffer from diabetes.

Depression can lead to poor coping through binge eating

 

Many who suffer from this need to learn better ways to cope with stress, grief and loss.  It is important for those who experience higher levels of stress or facing loss to find other ways to express themselves.  Better coping strategies can be implementing that are void of food security but help one find relief though healthier outlets such as exercise, hobbies, and activities with friends.  Having a friend to call or a person to contact can also be beneficial in removing the psychological temptation to turn to food.  Like any addiction, there is a mental crutch that manifests and a false need.  Breaking the habit with healthier life styles, other options and a conscious effort is key.

Individuals can shop more healthy, limit portions,  eat smaller meals throughout day, and exercise more.  The important thing to remember when depressed or addicted to a maladaptive practice, one does lapse.  When one does lapse, one needs to be too hard on oneself.  A lapse is not a complete collapse and one needs to continue to work towards finding better ways to cope with stress and grief in life.

Anorexia nervosa and Bulimia nervosa

Some individuals deal with stress and loss differently and under eat.   Some are bullied about self image through school mates, while others face sharp criticism at home about their appearances.  Competition with siblings or friends can lead to a drastic alteration in one’s body and shape through unhealthy and maladaptive eating habits that reduce intake of food for thinner appearances.  In Western modern culture, obviously thinner appearance is the desired result but other appearances in other cultures can also be sought after in unhealthy ways as well.

Other than depression, Anorexia is fueled by a poor self image, abuse, extreme perfectionism or OCD

 

Those seeking a thinner appearance resort to Anorexic behaviors.  Starvation diets are implemented due to a false image of being fat.  Again due to bullying, competition, criticism, abuse, or depression, individuals will look to control the only thing they can via their appearance.  It is again important to note that all cases of anorexia are not due to sexual abuse but can also be due to bullying or competitive and hyper critical families that push a unattainable perfectionism.  This leaves a longing within the individual that can never be satisfied leading to maladaptive eating habits that harm the body and strip it of nutrients and growth. Primarily an issue with teens and younger women, the person will either starve oneself or in the case of Bulimia nervosa, eat and then vomit, excessively fast, or utilize laxatives to prevent weight gain.  Both Anorexia and Bulimia share a common origin and look to fulfill the same end but through a different strategy.

Conclusion

Eating disorders can be hereditary and psychological.  They can be an over indulgence of food or a self imposed starvation. They can stem from abuse, depression, bullying, competition, poor self image, family criticism or a disproportioned perfectionism.  They are ineffective ways to cope with stress, loss and grief.  Individuals who deal with these issues, regardless of their spectrum, need to find the root cause of their eating disorder and find better ways to cope with the mental issues that are haunting them.  Professional licensed counselors can determine the root cause of their eating disorder and help them discover better ways to reduce eating or find self esteem in the way they are.

Whether addiction to eating too much or various mental issues to eat too little, individuals need to learn the root cause of their issues and re-discover healthier eating habits to incorporate into their life.  Unhealthy eating in either extreme can have severe long term health consequences.  Again, licensed counselors can help individuals better cope with stress or grief or properly understand their core issue that cause an eating disorder.  Friends can also help by building up self esteem.

Poor coping and depression can lead to eating disorders. Please also review AIHCP’s Grief Counseling Certification

 

Obviously discontent, grief and depression can all be causes that lead to a variety of eating disorders.  Licensed counselors can also become certified in Grief Counseling and help individuals sort out the grief issue and help them cope better with the loss.  Please also review AIHCP’s Grief Counseling Certification and see if it meets your academic and professional goals.  The program is online and independent study and open to qualified professionals seeking a four year certification in Grief Counseling.

Reference

“Exploring Psychology” 11th Edition. Myers, D. & Deall, N. (2019). Worth Publishing, NY, NY.

Additional Resources

“Eating Disorders”. (2023). Mayo Clinic. Access here

“6 Common Types of Eating Disorders (and Their Symptoms)”. Petre, A. (2022). Healthline. Access here

“What are Eating Disorders?”. (2023). APA. Access here

“Eating Disorders and Depression”. Grave, R. (2023). Psychology Today.  Access here

“Can Depression Lead to Eating Disorders?” Lebow, H. (2022). PsychCentral.  Access here

Erik Erikson’s Stages of Development and Grief

Posted on by Mark Moran

Erik Erikson, a prominent psychologist, developed a psychosocial process to measure proper development of the human individual.  Through a series of steps in development throughout life, he theorized that the human individual must conquer certain stages in order to develop in a healthy way.  When certain stages are not properly conquered, future social and mental ramifications can occur that degrade the individual’s overall happiness.

There are a 8 stages according to Erik Erikson in human social development. They are crucial to living a fulfilled life

 

Obviously, when certain stages were not met, a person’s development was slowed and future consequences manifested later in life.  Unhappiness and a type of grief can develop when an individual does not reach certain milestones in life and this type of abstract grief exists in many individuals who have not fulfilled basic progression throughout life.  Hence, we will review these the 8 phases of development proposed by Erikson and see how failure to meet these developments can lead to grief and abstract loss in a qualify of life.

Erikson’s Eight Stages

Erikson’s Eight Stages correlate with infanthood to adulthood.  It transpires across a person’s complete social development from infancy to elder age and the importance within each phase to accomplish certain goals.  Erikson points out that some individuals who do meet the proper goal and virtue gained can also inherit a detrimental crux that hinders development and can later manifest in life.  Hence it is crucial for persons to develop certain skills and meet certain goals during different stages during development to build upon and become productive and mentally and emotionally healthy adults throughout life.  Individuals who do not suffer from a variety of maladies and mishaps throughout life that force mental and emotional struggles and even regression in life.  Ultimately, a very dissatisfied person can emerge at the end of life who has failed to meet many of these goals.

The first stage involves infancy from birth to 18 months.  In this age, the person learns trust or mistrust.  As a baby, the person is entirely dependent upon the caregiver.  Good and health attachments and bonds are formed that will serve a life time if the baby is given love and attention.  Trust lays the foundation and love is is the key ingredient to growth.  Hope is hence instilled in the baby’s view of the world.  Th When that bad care is given to a baby, poor attachments develop and the person will become mistrustful and have hard times forming healthy relationships.

Children need to reach basic goals in order to face the goals of adulthood

 

The second stage involves toddlers from age 2 to 3.  At this age, children will learn become more independent and learn new skills.   Walking, toilet training and other new skills emerge.  From this arrives autonomy or shame and doubt.  A child who successfully is able to navigate autonomy successfully will become more independent but when failure occurs, doubt and shame will emerge which can haunt a child’s ability to move forward in life.  It is important to develop a sense of will in the child to become more independent.

The third stage involves children ages 3 to 5.  Children begin to explore and take initiative through play and assertion of of power over their world.  Hence this stage is labeled initiative or guilt.  If the child exerts too much attempted control and receive disapproval, the child may experience guilt.  This can lead to the child not taking initiative in future endeavors.   It is important during this stage to form a strong sense of purpose to move forward.

The fourth stage involves the child developing skills that foster industry over inferiority.  It is critically important between ages 6 and 11 for the child to develop confidence and competence to complete tasks.  Those children who receive little encouragement will fall into doubt their abilities and become less equipped to move forward in life with confidence in their goals and skills.  It is hence important to build confidence within the child and help them develop basic skills to complete tasks.

Following this stage is the fifth stage that deals with adolescence and ages from 12 to 18.  The primary goal is identity over role confusion.  This stage looks to establish fidelity to self.  During teenage years with the many biological changes, teen agers are bombarded with pressures to succeed.  Peer pressure, future ambitions, and values are all challenged.  It is crucial during these difficult years to form an  identity of self.  It is important to understand who oneself is and what one stands for.  Sometimes this takes time and if not met, the person is constantly confused regarding what he or she stands for or wishes to be.  It is important for parents and guardians to help their teens express themselves in a healthy way so they can find a true identity as they enter into adulthood.

Adult Stages

Unfortunately many adults grew up in broken homes and had less than ideal lives.  They may never had a caring parent and may have issues of attachment or forming relationships.  Some may be fearful to be on their own or try new things.  They may have little faith in their skills or even who they are.  This leads to a very broken person who must find a way to answer these questions before he or she can ever proceed towards a fruitful and healthy life.  Many broken individuals exist because of these unconquered goals and face an uphill battle.   A sense of abstract loss hovers over them in their inabilities to form healthy relationships, set healthy boundaries and take initiatives with confidence.

Without these skills it almost impossible for them to enter into sixth stage of intimacy over isolation.  Individuals from the age of 19 to 40 look for a closer union with others.  Healthy individuals with good attachment bonds and confidence to love oneself are able to share with others.  They can share love, they can share dreams and they confidently move forward.  However, those who are not able to form healthy relationships are left to further isolation and an inability to find love.  This does not necessarily mean even romantic love, but any type of relationship.  Relationships are critical to survival.  As social creatures relationships help form one’s inter connections with the world.  Many individuals suffer immense grief due to this type of isolation.

A fulfilled life encompasses meeting the eight stages of Erikson.

 

Following this state is the seventh stage of middle adulthood from 40 to 65.  In this stage, the person looks to find generativity over stagnation.  Individuals who have formed solid relationships and have the core abilities from childhood to be autonomous and confident are able to succeed in life during middle age.  They are able to become educated, work, develop a career, and have family connections.  They possess mental, spiritual and physical qualities that they are proud to possess.  When middle age appears, they see themselves as caregivers to the next generation but also the previous.  They are able to care and teach.  However, those who have not been able to succeed due to lack of previous stage met goals, will find themselves in mid life crisis.  They will fear the future, lament the past and doubt where they are going in life.  This may lead to disastrous choices and foolish adventures.  Some may revert to immature behaviors well below their age.  This type of anxiety and grief is a displeasure about what they have become and where they currently are.

The final and eighth stage is integrity over despair.  Those persons from age 65 to death will experience a sense of fulfillment or a sense of failure.  Those who lived a good life and worked hard but also gave themselves time to love and live life will look back with a fond smile.  They will have grown in wisdom and have much to share with others.  They will know they have fought the good fight and left an overall good mark on the world.  However, those who have squandered their life will feel a sense of existential dread and despair.  They will see a life of mistakes and inabilities to fulfill dreams and help others.  This dark despair will lead to an unhappy death with little to show for.

Stages and Grief

While much of one’s personality is molded in the formative years, others through luck or grace of God can emerge as healthy adults.  Hence while there are contributing factors, one must ultimately accept accountability.  Those who are able to catch up with the goals of the stages and find competence can turn the rest of their life around.  Those who do not, will live a life of abstract loss and missed opportunities.  Those who takes the easy road and fail to push forward will experience the pain and grief of a failed life.

Many individuals face this grief and look to find meaning in life.   Grief Counselors can help direct individuals to better goals to satisfy the emptiness of an unfilled life.  The only answer to this type of abstract grief that leaves the soul empty is finding meaning in life.  Maslow’s Hierarchy of needs builds a foundation for basic survival but once a person’s biological needs and safety needs are met, one must have the emotional abilities to form relationships and experience love.  Have the emotional abilities to find success that fuels self esteem and to mentally, emotionally and spiritually actualize one’s overall potential.

When one lacks self fulfillment, an abstract grief emerges. Please also review AIHCP’s Grief Counseling Certification

 

When these things lack within the human person, a sense of depression and dread blanket them.  They feel useless and washed up.  They feel that they have no potential or ability to love or be loved.  They feel a myriad of negative emotions that chain them to a unfulfilled life.  This type of abstract grief can be as far damaging as any other type of loss.  It is hence important to help these individuals understand what they are lacking in their human development and enhance their confidence to develop and find the emotional ability to find happiness and meaning again.

Please also review AIHCP’s Grief Counseling Certification and see if it meets your academic and professional goals.  The program is online and independent study and open to qualified professionals seeking a four year certification as a Grief Counselor.

 

Additional Resources

“Erik Erikson’s Stages Of Psychosocial Development”. Mcleod, S. (2023). Simple Psychology.  Access here

“Erik Erikson’s Stages of Psychosocial Development Explained”. Sutton, J. (2020). PositivePsychology.com.  Access here

“What to Know About Erikson’s 8 Stages of Development”. WebMed Editorial Contributors. (2023). WebMed.  Access here

“Eriksons Stages of Psychosocial Development”. Orenstein, G & Lewis, L. (2023). PubMed.  Access here

 

 

Grief and Aging

Posted on by Mark Moran

Change and adapting to change is one of the primary ingredients of grief itself.  When something is altered or changed it requires adjustment.  Sometimes the adjustments are minor or insignificant, but the greater the change, the greater the adjustment.  Some adjustments are for the better and can be challenging but exciting, but some changes are closely related to losing something and adjusting to a new normal that is less than ideal.

The loss of youth is a true loss but through coping and healthy adjustment, one should be able to age throughout life with a healthy mindset

 

While one normally thinks of death and loss as the key changes and adjustments in life, one of the biggest changes in life is aging.  Aging sometimes can be exciting in one’s younger years but it can also be terrifying as middle age begins.   There are numerous fears that accompany aging.  Some of the fears are associated with primary changes while others are secondary and flow from the initial adjustments.  Some adjust and cope better, but ultimately the losses associated with aging usually are more focused on what one is losing than the gaining of any potential advantages.

The article, “The Grief of Growing Older” Josh Gressel takes a closer look at aging and the adjustment and losses associated with it.  He states,

“So much about growing older seems connected to loss: loss of muscle, loss of drive, loss of energy, loss of memory. If the first half (at least) of our life was all about growing a family, acquiring a profession, and building a nest egg, it can be very challenging to witness nature taking its course with our bodies and our minds and watch ourselves diminish, at least according to the metrics we’ve previously used to measure ourselves.”

“The Grief of Growing Older”. Gressel, J. (2023). Psychology Today.

To review the entire article, please access here

Commentary

Ultimately change is difficult although change occurs everyday.  Some may cope better than others and some changes may be more delightful than painful, but ultimately change creates adjustments.  Some adjustments can be painful and difficult.  With aging, some change is good and some change is bad.  One needs to have positive mindsets and coping skills to enjoy each phase of aging and to understand that change is not ultimately the end of the world.  Still, it is OK to grieve the loss of certain youthful attributes but one must be able to cope and enjoy the present.

Physical and Mental

As the Gressel points out, one of the biggest adjustments to aging is physical and mental loss.  One cannot escape the reality that eventually one will enter into middle age and even older age losing former abilities.  Losing strength, mobility and agility can take time to adjust to.  In addition, one’s physical appearance can change with less hair, more fat, and more wrinkles.  These facts of aging can be dreaded or accepted with grace.  Many utilize many ways to stay younger looking but eventually one must succumb to mother nature and learn graceful ways to embrace older age.

Middle Age Crisis

Those who do not adjust well to change may experience mid life crisis due to unfulfilled dreams or unmet expectations

 

As one ages, psychology, especially Erickson’s phases of life reflect on how one has matured and grown from a completely dependent child to a thriving adult.  One naturally reflects on success and what one has generated and added to life itself.  Once beyond the material and financial things, one looks at family and legacy itself.  For some, when things have not gone as well as hoped and one begins to age, it can trigger a crisis response.  One may revert to more immature behaviors or look for more superficial things to fill the void.  The adjustment to where one is at a certain age can be graceful or terrifying depending on one’s life.  Some may be able to celebrate where they are while others may frantically search to find meaning.

The Golden Years

While many dread becoming truly older and crave their youth and prime filled years, others again can reflect and find joy in their accomplishments.  For those the adjustment to elderly life is easier.  They can find retirement and grandchildren as a positive change, but others may worry about death, or regret life long decisions.  Hence again the adjustment to losing certain abilities but gaining other things depends upon one’s mindset.  Is the glass half empty or half full?

Aging is Perspective

Is the grief of aging due only to loss of youth or is it also due to loss of opportunity?   With aging, there comes losses, but also many gains.  The losses of family, the decrease in mental abilities and physical looks,  poorer health and memories long gone are sometimes overwhelming and one forgets the financial issues of youth, or the legal troubles of youth, or the uncertainties of it.   Those who are more prepared in life, tend to look more fondly on their past life and relish their accomplishments and look to share what they know with the younger generation.  They take the change of aging and are able to make it more positive than negative.  They embrace the financial security, the retirement, the maturity, the respect earned, and the life and legacy built.  Those who do not, tend to tremble in the aging process, wishing for more time, or seeking the fountain of youth itself.

Conclusion

While in aging there is loss there is also appreciation. Please also review AIHCP’s Grief Counseling Certification

 

So yes with aging there is definitely change which can be unnerving.  With aging also comes obstacles, grief and loss, but also with aging comes opportunity for growth and new dreams.  Those who cope and prepare better in life, adjust to age far better than those who do not.  Ultimately enjoy the present, so when the future arrives, you will not completely lament the past.

Please also review AIHCP’s Grief Counseling Certification and see if it meets your academic and professional goals.  The program is online and independent study and open to qualified professionals seeking a four year certification in Grief Counseling.

Some who have hard times adjusting to age and the losses associated with it may need grief counseling to overcome middle age crisis or elderly despair.  Grief Counselors can help individuals understand loss and adjustment and also opportunity in life’s overall narrative.

Additional Resources

“FACING THE GRIEF OF AGING AND EMBRACING YOUR LIFE”. Patterson, B. (2014). Access here

“Healing Your Grief About Getting Older”. Wolfelt, A.   Age Brilliantly.  Access here

“Midlife Crisis or Midlife Myth? What to Know About Going ‘Over the Hill’”. Raypole, C. (2021). Healthline.  Access here

“Midlife” Psychology Today Staff. Psychology Today.  Access here

The Importance of Sleep against Depression

Posted on by Mark Moran

Neuroscience illustrates the critical importance of sleep.  The brain cells and neurons within the brain are able during sleep to carry out numerous functions during REM sleep that help the over functioning of the brain and body.  Sleep plays pivotal roles helping the body recuperate as well as restore and rebuild memories from throughout the day.  In addition, sleep helps promote growth and stimulates critical thinking.  Hence when sleep is deprived or greatly reduced it weakens the entire human organism from thinking and reflexes to basic functions.   In addition, it weakens the immune system opening one to various illnesses.

Lack of sleep can impair the brains’ ability to cope with stress and loss. Please also review AIHCP’s Grief Counseling Certification

 

One other negative effect without sleep is the chance of depression.  Due to  impaired cognitive functioning, the brain is less able to cope with stressors and grief.  Furthermore, neurotransmitters are weakened in their function, while the weakened immune system leads to one feeling less energized, prone to stress and its eventual consequences.    The article, “Sleep Quality Is A Stronghold Against Depression and Anxiety” from Neuro Science News takes a closer look at how lack of quality sleep ties with depression and anxiety.  The article states,

“Chronic stress is a major risk factor for a number of mental health disorders, including depression and pathological anxiety. Adaptive cognitive emotion regulation (CER) strategies (i.e. positively-focused thought processes) can help to prevent psychiatric disturbance when enduring unpleasant and stressful experiences, but little is known about the inter-individual factors that govern their success.  Sleep plays an important role in mental health, and may moderate the effectiveness of adaptive CER strategies by maintaining the executive functions on which they rely”

“Sleep Quality Is A Stronghold Against Depression and Anxiety”. Neuro Science News. (2023).  NeuroScienceNews.com

To read the entire article, please click here

Commentary

 

Sleep is an essential aspect of our well-being, playing a crucial role in maintaining our physical and mental health. We often underestimate the impact that sleep deprivation can have on our overall well-being, particularly on our mental health. Recent studies have shed light on the strong link between sleep and depression, revealing a vicious cycle where lack of sleep fuels the flames of depression. Understanding this connection is vital in addressing the silent struggles that many individuals face.

Understanding the effects of sleep deprivation on depression

Sleep deprivation is known to have detrimental effects on our mood and emotions, and this is especially true for individuals struggling with depression. When we don’t get enough sleep, our emotional regulation is compromised, leading to heightened levels of irritability, sadness, and anxiety. The lack of sleep disrupts the delicate balance of neurotransmitters in our brain, such as serotonin and dopamine, which play a vital role in regulating our mood. As a result, individuals who are sleep deprived are more prone to experiencing depressive symptoms and finding it difficult to cope with daily challenges.

Moreover, sleep deprivation also affects our ability to handle stress. When we are sleep deprived, our stress response becomes hyperactive, making it harder for us to manage and recover from stressful situations. This prolonged exposure to stress further exacerbates the symptoms of depression, creating a vicious cycle that can be difficult to break.

The impact of sleep deprivation on cognitive function

In addition to affecting mood and emotions, sleep deprivation also takes a toll on our cognitive function. Lack of sleep impairs our ability to concentrate, make decisions, and think clearly. It becomes harder to focus on tasks, leading to reduced productivity and performance. Sleep-deprived individuals often struggle with memory problems, finding it challenging to retain information and recall it when needed.

Lack of sleep can lead to depression. It is important to give the brain and body the time it needs to heal and refresh itself

 

Furthermore, sleep deprivation affects our executive functions, which are responsible for planning, organizing, and problem-solving. When these functions are compromised, it becomes harder to navigate the challenges of daily life, leading to increased frustration and a sense of helplessness. These cognitive impairments can significantly impact our overall well-being and contribute to the development and persistence of depression.

Sleep deprivation and the risk of developing depression

While lack of sleep can exacerbate existing depression, it can also increase the risk of developing depression in individuals who are otherwise healthy. Sleep deprivation disrupts the delicate balance of neurotransmitters in the brain, which can trigger the onset of depressive symptoms. Chronic sleep deprivation also affects the regulation of stress hormones, such as cortisol, which further contributes to the development of depression.

For those with less sleep, there is a greater chance of depression

 

Additionally, sleep deprivation weakens our immune system, leaving us more vulnerable to infections and illnesses. The physical toll that lack of sleep takes on our bodies can contribute to feelings of fatigue, low energy, and a general sense of malaise, all of which are common symptoms of depression. Therefore, prioritizing healthy sleep habits is crucial in reducing the risk of developing depression and maintaining good mental health.

Strategies for improving sleep quality

Improving sleep quality is essential in breaking the cycle of sleep deprivation and depression. Here are some strategies that can help:

Establish a consistent sleep schedule

Maintaining a regular sleep schedule is key in regulating our internal body clock. Going to bed and waking up at the same time every day, even on weekends, helps train our bodies to recognize when it’s time to sleep and when it’s time to wake up. This consistency promotes better sleep quality and overall well-being.

Create a sleep-friendly environment

Your bedroom should be a sanctuary for sleep. Make sure the room is dark, quiet, and at a comfortable temperature. Remove any distractions, such as electronic devices, and create a calming atmosphere that promotes relaxation.

Practice relaxation techniques before bed

Engaging in calming activities before bed can help signal to your body that it’s time to wind down. Try incorporating relaxation techniques such as deep breathing exercises, meditation, or gentle stretching into your bedtime routine. These practices can help reduce anxiety and promote better sleep.

Avoid stimulants and electronics before bed

Caffeine and electronic devices can interfere with your ability to fall asleep and stay asleep. Avoid consuming caffeine in the afternoon and evening, and limit your screen time before bed. The blue light emitted by electronic devices can disrupt your sleep-wake cycle, making it harder to fall asleep.

The role of sleep hygiene in managing depression

Sleep hygiene refers to the habits and practices that promote healthy sleep. It encompasses various aspects of our lifestyle and environment that can influence the quality of our sleep. For individuals struggling with depression, prioritizing good sleep hygiene can significantly contribute to their overall well-being.

Establish a bedtime routine

Having a consistent bedtime routine signals to your body that it’s time to wind down and prepare for sleep. Engaging in calming activities such as reading a book, taking a warm bath, or practicing relaxation techniques can help you relax and transition into sleep.

Create a sleep-friendly environment

As mentioned earlier, creating a sleep-friendly environment is crucial for quality sleep. Keep your bedroom cool, dark, and quiet. Invest in a comfortable mattress and pillows that support your body. Make your bedroom a peaceful and inviting space that promotes relaxation and restful sleep.

Limit daytime napping

While a short power nap can provide a temporary boost in energy, excessive daytime napping can disrupt your sleep-wake cycle. Limit daytime napping to 20-30 minutes and avoid napping too close to your regular bedtime.

Limit alcohol and nicotine consumption

Alcohol and nicotine can interfere with your sleep quality. While alcohol may make you feel drowsy initially, it disrupts your sleep cycle and can lead to fragmented and restless sleep. Nicotine, on the other hand, acts as a stimulant and can make it harder for you to fall asleep.

Seeking professional help for sleep-related issues and depression

If you’ve tried implementing healthy sleep habits and are still struggling with sleep-related issues and depression, it’s important to seek professional help. A healthcare provider or mental health professional can assess your symptoms, identify any underlying causes, and recommend appropriate treatment options.

They may recommend therapies such as cognitive-behavioral therapy for insomnia (CBT-I), which focuses on identifying and changing the thoughts and behaviors that contribute to sleep problems. Medications may also be prescribed to help regulate sleep and manage depressive symptoms.

Remember, reaching out for support is a sign of strength, and there are resources available to help you on your journey towards better sleep and improved mental health.

The importance of addressing sleep issues in mental health treatment

Addressing sleep issues should be an integral part of mental health treatment. Sleep deprivation can significantly impact the effectiveness of other therapeutic interventions and medications. By addressing sleep problems, healthcare providers can optimize the overall treatment plan for individuals struggling with depression.

Moreover, improving sleep quality can have a positive ripple effect on other areas of life. When we are well-rested, we have more energy, better cognitive function, and improved emotional regulation. This, in turn, can enhance our ability to engage in therapy, develop healthy coping mechanisms, and make positive lifestyle changes that support our mental well-being.

Conclusion: The importance of prioritizing sleep for mental well-being

In conclusion, the link between sleep and mental health is undeniable. Lack of sleep can fuel the flames of depression, exacerbating symptoms and making it harder to manage daily challenges. Understanding the effects of sleep deprivation on mood, emotions, and cognitive function is vital in addressing the silent struggles that many individuals face.

Healthy sleeping habits translate to a healthier life both mentally and physically

By prioritizing good sleep hygiene, seeking professional help when needed, and integrating sleep-focused interventions into mental health treatment, we can break the cycle of sleep deprivation and depression. Remember, a good night’s sleep is not just a luxury; it is an essential investment in our mental well-being. Let us prioritize sleep and take the necessary steps to nurture our minds and bodies for optimal mental health.

Please also review AIHCP’s Grief Counseling Certification and see if it matches your academic and professional goals.  The program is online and independent study and open to qualified professionals seeking a four year certification in grief counseling.

 

Additional Resources

“The Link Between Sleep and Depression”. Krouse, L. (2023). VeryWellHealth. Access here

“Sleep and Depression”. Fulghum Bruce, D. (2022). WebMD. Access here

“Depression and Sleep: Understanding the Connection”. John Hopkins Medicine.  Access here

“Depression and Sleep: What’s the Connection?”. JeWell, T. (2019). Healthline.  Access here