Happy Mental Illness Awareness Week!
From October 6-12, we’re reminded to highlight mental health and its impact on our communities. Wellness goes beyond self-care—it’s about collective care. Communities and the systems we live in shape our ability to thrive. Also, World Mental Health Day is on October 10th, with this year’s theme focusing on workplace mental health, emphasizing its importance for individuals, organizations, and communities.
Wishing you a cozy autumn and a festive Halloween!
Annette Conway, PsyD
CEO, Help Therapy
Healing Beyond CBT: A Guide to Alternative Therapies
When it comes to mental health treatment, most people are familiar with traditional talk therapy or "CBT" (Cognitive Behavioral Therapy). But what about those lesser-known approaches like EMDR, SFBT, or IFS? You might have heard the acronyms in passing or maybe never at all. These less common therapies bring unique techniques to help people heal and overcome challenges. Here’s a quick look at a few you may not know much about:
EMDR (Eye Movement Desensitization and Reprocessing)
Designed to alleviate distress from traumatic memories, EMDR uses bilateral sensory input (like side-to-side eye movements) while recalling distressing experiences to help reprocess and heal trauma. It’s highly effective for those dealing with PTSD, anxiety, and emotional trauma.
SFBT (Solution-Focused Brief Therapy)
A goal-oriented therapy that emphasizes solutions rather than problems. Instead of exploring the past, SFBT focuses on what clients want to achieve in the present and future, offering a practical and efficient way to reach short-term goals.
DBT (Dialectical Behavior Therapy)
A form of cognitive-behavioral therapy that teaches skills for managing intense emotions, improving relationships, and tolerating distress. Particularly helpful for borderline personality disorder, suicidal ideation, and those struggling with emotional regulation.
CPT (Cognitive Processing Therapy)Helps clients challenge and reframe unhelpful thoughts and beliefs related to trauma. This structured approach aids those working through PTSD and can help individuals change the way they view themselves and the world.
IFS (Internal Family Systems)Sees the mind as made up of multiple “parts” and helps clients understand and heal these inner parts to improve self-understanding. Effective for exploring complex internal experiences and fostering emotional harmony.
Emotionally Focused Therapy (EFT)
A structured approach often used in couples therapy, EFT focuses on fostering emotional connection and understanding between partners, aiming to create more secure and lasting emotional bonds.
Setting Healthy Boundaries with Media Consumption
Develop Healthier Media Habits for Reduced Anxiety and Improved Wellbeing
In today's digital age, media consumption is constant—especially during the intense period leading up to the election, which is now less than 30 days away. This perpetual flow of information from news and social media can significantly impact your mental health, leading to heightened anxiety and stress. Setting clear and healthy boundaries with your media consumption can be crucial to maintaining your emotional wellbeing. Here are some strategies to help you develop healthier habits, manage anxiety, and foster a balanced relationship with media.
1. Limit News and Social Media Exposure
Spending excessive time on news and social platforms can easily lead to anxiety. Start by setting a specific limit on how long you spend on these activities—ideally, no more than 30 minutes a day. Use an alarm to help you adhere to this boundary. Schedule specific times, like 15 minutes in the morning and 15 minutes in the evening, to check updates. Track your media habits for a week to recognize patterns and assess how they affect your mood. Reflect on whether these boundaries work for you, and adjust as necessary.
2. Establish Specific Times for News and Social Media
Being intentional about when you consume media is vital. Avoid impulsive checking throughout the day by designating specific times to catch up on news and social updates. When tempted to scroll or browse outside of these times, redirect your energy toward alternative activities you enjoy, such as reading a book, practicing a hobby, or taking a walk. Not only can these activities help reduce anxiety, but they also add more balance to your daily routine.
3. Engage with Reliable and Balanced News Sources
A healthy media diet requires reliable sources. Spend a few minutes each day assessing the credibility of your current news outlets. Fact-checking websites can help you verify accuracy and avoid misinformation. Customize your news alerts to focus on specific topics of interest, allowing you to stay informed without the overwhelming effect of continuous updates. Subscribing to reputable newsletters or following balanced social media accounts can help diversify your media exposure and reduce bias.
4. Keep a Media Log
For a week, track your daily media consumption. Note the times you engage, the platforms used, and your emotional response afterward. At the end of the week, review the log and evaluate your habits. Questions to reflect on include:
How much time are you spending on news and social media?
How does this consumption affect your mood and anxiety levels?
Are certain times or platforms more anxiety-inducing than others?
Based on your observations, set a realistic daily limit and define specific times for media engagement. Also, list alternative, relaxing activities that you can incorporate into your schedule, such as exercising, spending time with loved ones, or engaging in hobbies.
Final Reflection
At the end of the week, assess how limiting your media exposure has affected your stress and anxiety. Did engaging in alternative activities help improve your mood? Did consuming reliable news sources alter your perception of current events? Regular reflection on these questions will help you sustain healthier media habits and improve your overall mental health.By implementing these simple strategies, you can better manage your anxiety, reduce stress, and enjoy a healthier relationship with media.
Resources
VIRTUAL GRIEF SUPPORT GROUP
Facilitated by Wendy Kessler, MSW, FT
This Grief Support Group is a drop-in space for individuals grieving the loss of a loved one. Each session offers participants the opportunity to check in, learn about grief, engage in guided sharing, and receive community support. Sessions are $20 each, with a minimum of 4 and a maximum of 8 participants to maintain an intimate and supportive environment. Preregistration is required.
When: Tuesday evenings, 6 PM - 7 PM PST
How: Meets virtually over Zoom
Call: (858) 859-1728
Website: GriefGuideConsulting.com
For more information, view the flyer here.
PARKINSON'S ASSOCIATION OF SAN DIEGO (PASD)
Mental health support for Parkinson’s disease is crucial, and the need for skilled professionals is rising. With 1.2 million Americans affected and numbers expected to double by 2040, your expertise is vital.
Parkinson’s impacts more than motor skills; non-motor symptoms like depression, anxiety, sleep disorders, and cognitive dysfunction are often misunderstood, leading to ineffective treatments. Helping patients and families with these symptoms significantly improves their ability to cope.
Please join the fight by taking the Parkinson’s Mental Health Course to understand Parkinson’s challenges and how to provide essential support. https://parkinsonsassociation.org/mh-landing/
Get certified in less than a day for free by agreeing to be featured on the PASD website for referrals. Alternatively, earn 6 CEUs through the Zur Institute. To receive patient referrals, click “Enroll with Coupon Code” and use coupon code: SDCOMH at registration.
This course is by The Parkinson’s Association of San Diego (PASD), which provides critical support, resources, and education for thousands of San Diego County residents who have or are impacted by Parkinson’s.
Contact Michele Baker at michele@parkinsonsassociation.org or 858-449-3619 with any questions.
Events
Depression and Mental Health Screening Month
See here for more information.
ADHD Awareness Month
See add.org for more information.
Bullying Prevention Month
See here for more information.
Mental Illness Awareness Week
October 6-12, 2024See NAMI for more information.
OCD Awareness Week
October 13-19, 2024
See IOCDF for more information.
World Mental Health Day
October 10, 2024See WHO for more information.
National Coming Out Day
October 11, 2024See HRC for more information.
Stress Awareness Day
November 1, 2024
See here for more information.
This Month’s Tip 7 Simple Ways to Connect with Nature for Better Mental Health
As fall begins and the days grow shorter, it's easy to feel a pull toward staying indoors. But this change in season also provides a perfect opportunity to connect with nature before winter sets in. Whether it’s taking in the crisp air, admiring the changing leaves, or soaking up the last bits of sunlight, spending time outdoors can have a profound impact on mental health. Engaging with nature has been shown to reduce stress, lift mood, and foster a sense of peace and connection to the world around us.
Ways to Heal and Connect with Nature:
Take a Mindful Walk – Stroll through a park, beach, or nature trail, paying close attention to the sights, sounds, and sensations around you.
Garden Therapy – Planting, pruning, or simply being around plants can be incredibly soothing and offers a sense of accomplishment.
Forest Bathing (Shinrin-Yoku) – Spend unhurried time in a wooded area, without any agenda or distractions, to fully immerse in the natural surroundings.
Nature Journaling – Sit outdoors and reflect on your surroundings, writing or sketching what you see, hear, and feel.
Outdoor Meditation or Yoga – Bring your practice outside to enjoy a deeper connection to the environment as you breathe and move.
Stargazing or Sunrise Watching – Take time to observe the sky at dawn or dusk, appreciating the beauty and vastness of nature.
Wildlife Watching – Visit a local nature reserve or body of water to observe birds, animals, and insects in their natural habitat.
Even as the weather cools, encouraging moments of outdoor connection can have a big impact on emotional health, providing a sense of well-being and balance that carries through the seasons.
Do you have something to share? We’d love to hear about your successes and accomplishments! Contact us at newsletter@helptherapy.com.
Partner With Us
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Help Therapy now offers psychiatry services to meet the growing and diverse needs of our clients.