Blog

12/4/2024

How to find the best therapy near you

Why reading blog posts from a mental health clinic may be just what you have been looking for

In today’s fast-paced and demanding world, finding the best therapy near you plays a vital role in your journey towards emotional wellness.

Whether you’re seeking individual counseling, couple’s therapy, or need help communicating with your family, having the right therapist can make all the difference in helping you overcome challenges and improve your mental health. But with so many options available, it can be overwhelming to know where to start. That’s where this ultimate guide (our homemade blog) comes in.

We’ve curated a comprehensive list of topics and resources to help you navigate through the process of finding the best therapy near you. From understanding different therapy approaches to considering your personal preferences and who you may connect with best, we’ve got you covered. Our team of expert therapists not only are well educated but have also learned from some of the best leaders in our field from local, national and international educational institutes in sociology, psychology and counseling. We understand that every individual is unique, so we provide insights into different therapy types to help you make the best choice for your specific needs. Embark on your path to emotional wellness today, and let us be your guide in finding the best therapy near you.

11/26/24

What are the symptoms of Anxiety?

With the change of seasons and holiday stress upon us, you may be wondering, what is the difference between Anxiety and Stress?

By Dr. Kristy Brecke

Would you be surprised to know that over 250,000 people search, ‘what are the symptoms of anxiety?’, every month?

This would lead one to believe that there are millions of people who are suffering from Anxiety on any given day. The most recent data reveals the following:

• Approximately 40 million adults in the United States, or about 18.1% of the population, suffer from an anxiety disorder in any given year.
• Over 30% of the US population will suffer from Anxiety during their lifetime.
• Women suffer 60% more often from anxiety than men
• It is estimated that only 36% of those who meet the criteria for anxiety disorders seek treatment
• It most often starts in childhood or teen years and for some people, especially if it goes untreated, symptoms can last an entire lifetime

Have you found yourself repeatedly stating that you are, ‘stressed out’?

Have you ever stopped to ask yourself, maybe it’s more than just stress and could possibly be Anxiety?

Well, I can relate, if this is you. During my first year of my doctorate program, I was feeling so awful, for the first time in my life, I took a full inventory of my mental health. Looking back, it’s hard to believe how much denial I was in that Anxiety was ruling my life. Once I moved beyond denial, I talked to my doctor about the symptoms I was experiencing and it didn’t take more than completing the GAD-7 inventory, (it measures the severity of Anxiety) during my routine physical to confirm, I indeed was suffering from Generalized Anxiety Disorder.

I knew from textbooks, what anxiety was and had even diagnosed several children with Anxiety, but wasn’t slowing down enough to reflect on my own life. ‘Stress’ felt safer to say and less daunting to address.

It is a misconception, that your life needs to have extenuating circumstances (such as loss, moving, abusive relationship) to experience anxiety. Some people are more predisposed to the disorder because of genetics, some may have had a childhood that was chaotic and unpredictable, and others (most people) are not taught enough healthy coping skills to maintain stable mental health over a prolonged period of time. This is no different than neglecting your physical health over a period of time, you will likely experience unhealthy physical symptoms that lead to medical diagnosis.

Anyone can find themselves in a stage of life where things feel out of control or times of life that requires more from you.
Navigating teen years? How about college? Parenthood? Two jobs? Not enough family support? Relationship problems? Financial problems? Moving? Losing a loved one?

For me, the breaking point was when I was working as an in-home therapist driving around the twin cities for hours each day, in difficult weather, working with families that were desperate for help (not feeling like I could offer enough to make much of a difference). On top of the course work, I was remodeling my house and was planning a wedding.  I would get home each evening, eat dinner, attend class or work out and then do homework until I fell asleep. Just writing about this moment in time, ‘stresses’ me out.

Or does it give me ANXIETY? 😟

The fact of the matter, I was piling on responsibility and not adding enough coping skills to balance out the stress. It was simply more than I could handle. The stress took over my life so profoundly that it became my personality. People, would ask, ‘do you ever sit down?’ or ‘how do you have so much energy all the time?’. I foolishly took this as a compliment. People told me I seemed to be so motivated, determined, and committed. In my mind, I was going to do it all and make it all happen. To put it simply, I was willing to cut off my nose to spite my face.

In reality, I was living on cortisol to get me through each day. AKA, toxic fuel. Yes, I had some healthy coping skills like daily exercise and focus on nutrition, but it was not enough to balance out the stress I was putting myself through.  Turns out that being over-exposed to stress, your adrenal glands become over-active, and you can experience what some call “adrenal fatigue”. This is not recognized as a medical condition or a disease, however there is a ton of research on the cluster of symptoms that include: brain fog, low energy, depressive mood, salt and sweet cravings, lightheadedness, and other vague symptoms.

Does any of this sound familiar?

When you eventually run low on cortisol, you may find yourself feeling sad, confused and all of the above-mentioned symptoms of adrenal fatigue. I can’t tell you how many times I have my clients describe symptoms of Anxiety for months un-end, only to find themselves several months later, crashing and then expressing symptoms of Depression. This can lead to a vicious cycle. And no, this is not Bi-polar. Most often, Anxiety does not fix its self. It requires therapy, sometimes medication and I would strongly recommend daily meditation. Meditation, mixed with a whole host of other coping skills is what eventually lead me to find relief from my own anxiety.

Below are a few ways to distinguish the difference between ANXIETY and STRESS:

• Generalized Anxiety Disorder (GAD):
  • GAD is a chronic mental health condition characterized by excessive, persistent worry or anxiety about a variety of topics, events, or activities. This worry is often disproportionate to the actual situation and can be difficult to control.
  • The anxiety in GAD is not always linked to a specific stressor and tends to be pervasive, affecting multiple areas of life over an extended period.
• Stress:
  • Stress is a natural physiological and psychological response to external pressures, challenges, or demands (called stressors). Stress can be short-term (acute) or long-term (chronic) but is typically related to a specific situation or event (e.g., a work deadline, relationship issues, financial troubles).
  • Stress is a normal part of life, and everyone experiences it to some degree. It can be triggered by positive or negative events, and it often resolves once the stressor is removed or addressed.

2. Duration:

• GAD:
  • Anxiety in GAD lasts for six months or more, and individuals often experience anxiety most days, even without a specific external cause.
• Stress:
  • Stress can be temporary or short-lived, depending on the situation. It typically resolves when the stressful situation is alleviated.

3. Symptoms:

• GAD:
  • Chronic worry or fear about various aspects of life.
  • Physical symptoms may include muscle tension, restlessness, fatigue, difficulty concentrating, sleep disturbances, and irritability.
  • The anxiety in GAD is usually not tied to a particular event and may occur even when there is no obvious reason for concern.
• Stress:
  • Stress symptoms are more linked to the specific stressor.
  • Physical symptoms can include headaches, a racing heart, muscle tension, and digestive issues. Psychological symptoms include feeling overwhelmed, anxious, or upset.
  • Stress can cause a temporary increase in anxiety but usually doesn’t involve the same persistent, irrational worry seen in GAD.

4. Impact on Functioning:

• GAD:
  • GAD can severely impair a person’s ability to function in daily life, affecting work, relationships, and overall well-being. The anxiety can be chronic and pervasive.
• Stress:
  • Stress, especially chronic stress, can also impair functioning, but the impact is usually more related to how someone is managing the stressor at hand. Once the stressor is dealt with, people often recover and resume normal functioning.

5. Treatment:

• GAD:
  • Treatment for GAD often involves therapy (like Cognitive Behavioral Therapy or (CBT)), medications (like SSRIs or benzodiazepines), or a combination of both.

**When someone comes in to see me and meets the criteria, the first step is education. I then work with them to recognize what may be negatively impacting them, leading to the symptoms of anxiety such as unnecessary responsibility, toxic relationships or possibly a change in career or a job to name a few. My clients will complain about my repetitive prompting to use meditation as a tool to naturally treat anxiety. As intimidating as meditation may seem, guided meditation is a great way to start. The more you practice it, the better you start to feel. It’s a game changer for anxiety. I can’t think of one thing to worry about after I meditate.

• Stress:
  • Stress management techniques, such as relaxation exercises, time management, physical activity, mindfulness, and sometimes therapy, can help alleviate stress.

To summarize: Generalized Anxiety Disorder is a persistent and often irrational mental health condition marked by excessive worry about many aspects of life, whereas stress is a natural and usually temporary response to external pressures or challenges. Stress can sometimes lead to anxiety, but GAD is a more chronic and pervasive condition that typically requires clinical intervention.

6/18/24

What does DBT stand for, why is it effective and should I seek it for treatment?

By Dr Kristy Brecke

Professionals in the field of mental health are taught dozens of treatments approaches (modalities) in school, during internships, through supervision and often in post-graduate training. Each of these approaches have been well researched and practiced proving their effectiveness. In the mental health field, we call this, ‘evidence-based practice’. We don’t just start pulling some skills out of a hat and try them on each person that walks in the door. Although there is plenty of stigma around mental health and the treatment for it that would lead many to believe this may be true. If it were true, I can promise you, we would not need to go to school for a minimum of 6 years and then have two full years of supervision before we could meet with you independently.

Similar to many fields of practice, psychology and social work also get bogged down with acronyms (such as DBT) that make seeking help daunting. To the general population, they could care less what approach you take; most people just want to feel better. Typically, when someone is seeking a specific approach, it is after they met with a referring medical professional, who told them, “hey, I really think you could benefit from……”

Most commonly, I hear CBT, DBT or EMDR. I thought it might be helpful to break down what DBT stands for and why it may be helpful for you to seek this approach to meet your goals.  

DBT stands for Dialectical Behavior Therapy. It’s a type of cognitive-behavioral therapy (CBT) that was originally developed to treat borderline personality disorder (BPD). Over time, it has been adapted and proven effective for treating various other mental health conditions as well.

Here are some key aspects of DBT and why it may be helpful:

Emotion Regulation: DBT helps individuals learn skills to manage their emotions more effectively. This is particularly beneficial for people who struggle with intense emotions that can lead to impulsive behaviors. The most common conditions that tend to struggle with emotional regulations are those struggling with ADHD, trauma, anxiety, depression, eating disorders, substance disorders and personality disorders. These conditions make relationships and normal life struggles more difficult to navigate when you have quick, intense emotions. Most people do not enjoy struggling with these symptoms and it often times leads to poor self-esteem and low confidence. It feels like a relief to learn more about what triggers emotions and how to better cope with them.

Distress Tolerance: Learning to tolerate distressing situations without resorting to harmful behaviors can make you feel more in charge of your emotional state. This is crucial for those who have a history of self-destructive behaviors or difficulty coping with stress. If you grew up without an abnormally taxing life situation and don’t struggle with a neurological disorder (ADHD), you likely learned healthy coping skills naturally because our brains develop these skills as we mature.

The brain is fully developed around the age of 27 so it does take longer than many people would expect. From birth until 27, the brain grows from a more primitive brain to a fully functioning, developed brain that helps us stay regulated even in stressful situations.  Naturally our brain becomes less reactive and gains insight and perspective so that we can handle distress well. We typically learn to add healthy coping skills from adults, older siblings, and teachers who model them for us.

Role models may also teach and encourage healthy activities such as exercise and nutrition to feel mentally healthy. However, many people are not so fortunate and did not grow up in an environment that was predictable and safe. This most often will lead the brain to stay in a more primitive state of ‘fight or flight’ (or freeze or fawn) to keep us alive. While we should be thankful the human brain works in overdrive to keep us alive, it also has its consequences.

Our autonomic system (the primitive/automatic) often times puts too much energy into staying alive by running cortisol through it constantly so that we stay alert to avoid further distressing situations. Or it might shut down our emotional state and we then spend too much time checked out (freeze) or in a more dissociative state. While this area of the brain is in over- drive (or sometimes shut down), it suppresses the development of the higher functioning part of the brain that helps us handle stress better.

Fortunately, it’s never too late to learn how to get your brain to be more responsive and learn the skills necessary to form new neural pathways to gain a better or different understanding about life circumstances. Learning these skills will kill off the receptors looking for cortisol and allow you to be more calm and less impulsive.

Mindfulness: DBT incorporates mindfulness practices to help individuals stay present in the moment, reduce judgmental thoughts, and improve awareness of their emotions and surroundings. There are dozens of mindfulness techniques that have proven to be effective. The most common one’s are yoga, meditation, diaphragmatic breathing or even just observing 5 things in the room.

Some people need to learn how to check ‘in’ with themselves and others are too inwardly focused and need to learn how to check ‘out’ of themselves. Practicing mindfulness will not work very effectively after just one time or even five times. This needs to be incorporated into your life overtime and consistently. It can be as little as 30 seconds of breathing a day that is mindful in it’s intention, that can help repair your neural pathways and send signals to the brain that you are in charge, not your receptors who live off of cortisol.

Interpersonal Effectiveness: It provides tools to improve communication and relationships, which is helpful for individuals who struggle with maintaining healthy interactions with others. Most people are not offered a class on communication, yet it is the number one skill needed to have an effective relationship with someone whether it’s a co-worker, your partner or even the maintenance guy. Learning effective communication skills will bring great empowerment and confidence to your life, no matter your life history or circumstance.

Adaptability: DBT is flexible and can be tailored to address a variety of mental health challenges beyond BPD, such as depression, anxiety disorders, eating disorders, and substance use disorders. DBT is not only adaptable with the population that can learn from it but it also teaches the importance of flexibility in thinking. Adaptability and flexibility are known as one of the highest forms of intelligence. This is for several reasons, not only is it difficult to learn and practice flexibility but it also means that you have learned to clear your life of chaos, turmoil, abusive relationship.

You must gain the ability to feel safe in your home and relationships. This is the foundation for your brain’s ability to be adaptable and flexible. As soon as you are not on ‘high alert’ any longer, you are able to grow those pathways to your higher functioning brain and slow down your reactions. You will start to feel how empowering it is to not care about petty things and see what truly matters in your life. If you are used to chaos because that was your family system, you will continue to create it or seek it any moment life is not providing it for you. The first step is recognizing this pattern and then practicing the before mentioned skills. After a short time putting in extra determination and accountability, you will start to see how good it feels to not look for or create drama. This will allow you to be flexible and adaptable for all life throws at you.

If you find yourself struggling with intense emotions, difficulties in relationships, impulsivity, or other similar challenges, DBT could be beneficial. It’s typically provided in a structured format, often involving both individual therapy sessions and group skills training sessions. Seeking DBT from a qualified mental health professional can provide you with the tools and support needed to manage these difficulties more effectively and lead a more fulfilling life.

3/4/2024

Top FIVE Most Common Questions about Mental Health

by Dr Kristy Brecke

This is a lengthy blog. I believe #5 is one that everyone can benefit from if you don’t have questions about your own mental health. We are each responsible to educate ourselves on the importance of mental health if we are going to be able to take the stigma away and not only accept our own mental health but also the health of others. Mental health should be talked about just as much as physical health and given the same treatment options and acceptance as physical health. WE ALL HAVE MENTAL HEALTH

1. What are the signs of and symptoms of depression?

1. Feeling sad, empty and lonely.
2. Loss of interest in previously enjoyed activities.
3. Changes in appetite or weight (significant weight loss or gain).
4. Difficulty sleeping or sleeping too much. Not falling asleep, waking often or struggling to get up.
5. Loss of energy to even do small tasks.
6. Feelings of worthlessness or excessive guilt.
7. Difficulty concentrating, making decisions, or remembering things.
8. Irritability or restlessness.
9. Physical symptoms ie: headaches, digestive issues, chronic pain without a dx to explain it.
10. Thoughts of death or suicide, or suicide attempts. Wanting to hurt yourself.

2. How can I manage stress effectively in my daily life?

Identify Stressors: It could be work, relationships, finances or feeling misunderstood.

Time Management: Prioritize goals and make sure they are realistic. It helps to break tasks into smaller steps and tackle them one at a time.

Practice Relaxation Techniques: Deep breathing exercises, meditation, yoga or simply stretching while taking deep breaths can help stress levels.

Regular Exercise: Physical activity releases endorphins, which are natural stress relievers. Aim for at least 30 minutes of exercise most days of the week. This could be as simple as going for a brisk walk. Consistency is key here.

Healthy Lifestyle: Eat whole, not processed food, get enough sleep (7-9 hrs), limit caffeine and alcohol intake. These are proactive and will make you more resilient when stressors arise.

Establish Boundaries: Being confident in saying ‘no’ to responsibilities that are not a priority is a must. People recognize when you are a people pleaser and will continue to ask until you set a boundary. Don’t run yourself over to please someone else. Genuinely ask yourself, ‘do I want to do this’.? If the answer is no, simply say, “that doesn’t work for me” or “I’m going to have to pass this time.” You don’t need an excuse as much as the Minnesota culture has led us to believe.

Social Support: Spend time with friends and family who respect you and you can be yourself around. Be open with your friends and family about your feelings, fears, hopes and dreams. You can’t expect a strong connection with loved one’s if you are not willing to share and be vulnerable.

Mindfulness: Stay present in the moment and remind yourself that you only have control over a limited amount of what is happening and what will happen. “Be where your hands are”

Hobbies and Leisure Activities: Spend time following a interest or hobby that makes your feel curious and engaged. Shift activities after several hours. Sitting in front of a screen can be damaging to your mental health and is not a hobby. It is a way to spend time turning your brain off. This is okay for a limited amount of time, too much time will have lasting damaging effects. Think back to what you enjoyed doing as a child or a teenager before life responsibilities got in the way. Go back and explore these parts of your curiosity.

Find Professional Help: If stress becomes overwhelming or persistent, consider talking to a therapist or counselor. They will help you determine what will help you handle your stress better.

3. What are the different types of anxiety disorders and how are they treated?

There are several types of anxiety disorders, each with its own distinct characteristics. Some common anxiety disorders include:

1. Generalized Anxiety Disorder (GAD): Excessive worry and anxiety about a wide range of everyday situations and events. Unexplained muscle tension, restlessness, and fatigue. Ruminating on topics you can’t control or feeling overly self conscious about yourself or how you handled a situation.
2. Panic Disorder: Recurrent panic attacks, that are sudden and intense, creating fear and discomfort. They are often times perceived as a heart attack if you haven’t had one before because of the chest pain, heart palpitations, shortness of breath, and dizziness.
3. Social Anxiety Disorder (Social Phobia): This is characterized as a fear or anxiety about social situations, due to perceived judgement, worry about doing something embarrassing or being humiliated by someone else. This often times leads to fear of going out and avoidance of social situations.
4. Specific Phobia: Involves an intense and irrational fear of a specific object, situation, or activity. Most common fears are of, heights, animals, flying, medical procedures but could be of anything the mind masters up. These could also be a result of a traumatic situation.
5. Obsessive-Compulsive Disorder (OCD): Symptoms of OCD include intrusive, unwanted thoughts (obsessions) and repetitive behaviors or actions (compulsions) in attempt to alleviate anxiety or a perceived threat (ie: germs). OCD does significantly interfere with daily life and cause distress.
6. Post-Traumatic Stress Disorder (PTSD): After exposure to a traumatic event, such as a natural disaster, serious accident, combat, or physical or sexual assault, many people develop PTSD. Symptoms may include unwanted memories, flashbacks, nightmares, hypervigilance, and avoidance of reminders of the trauma.

Treatment for anxiety disorders typically involves a combination of therapy, medication, and self-help coping skills:

1. Therapy: Cognitive-behavioral therapy (CBT) is often the first-line treatment for anxiety disorders due to how much research has supported it effectiveness with Anxiety. CBT helps identify and challenge irrational thoughts (thinking errors) and beliefs contributing to anxiety. You then learn new coping skills to manage symptoms such as regular exercise, eating healthy and finding a grounding activity such as meditation.
2. Medication: Antidepressants, particularly selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs), are the most common medications for anxiety. Benzodiazepines (such as Xanax) may be used for short-term relief of severe anxiety symptoms. It is not advised to use these for a long term solution due to side effects.
3. Self-Help coping skills: Implementing relaxation exercises such as guided meditation, regular exercise and creating and nurturing a support group can all be helpful.

4. What is the difference between sadness and clinical depression?

Sadness and clinical depression are related emotional states, but they differ in intensity, duration, and impact on daily functioning:

Sadness is a normal emotion that all people experience. It may be based on a recent disappointment or an unexpected loss. It’s a short-term feeling that typically resolves and dissipates over time.

Depression is much more heavy and involves persistent feelings of intense sadness, emptiness, or hopelessness. It lasts for weeks, months, or even years. The feelings are not necessarily due to a particular situation or event making the feelings that much more confusing and alarming.

I recommend sitting with all emotions. Lable them, process them and then ask yourself if the feeling is worth shelfing for further analysis, or if it should be sent down the river so that the day can move forward. Stuffing emotions are not helpful but sometimes you may not be in a safe place to give them the process time they need. It’s okay to feel sorry for yourself. Limit the time to 30 minutes or less and then distract yourself with something healthy like a walk or a phone call.

Sadness is primarily characterized by feelings of sorrow or unhappiness, clinical depression involves a range of additional symptoms. If you are not sure which one you are experiencing, SEE question #1

5. How can I support a loved one who is struggling with their mental health?

Supporting a loved one who is struggling with their mental health is incredibly important. Here are some ways you can provide support:

1. Education: Learn about your loved one’s mental health condition. Understanding what they are going through can help you take a different, more understanding approach.
2. Listen: Sometimes, all a person needs is someone to listen to them. Reframe from judgement. If they are willing, ask them about their feelings and thoughts without interruption. Ask yourself what you would want, if you were feeling similar.
3. Offer Help: Offer specific help, such as running errands, cooking some meals for them, or helping them with tidying their house or a ignored house project. Regular tasks often times feel overwhelming for someone dealing with mental health issues.
4. Encourage Treatment: Encourage your loved one to find a doctor and a therapist if they haven’t already. Offer to help them find a therapist, psychiatrist, or support group. Offer to drive them to their first appointment and wait for them in the lobby.
5. Be Patient and Understanding: Dealing with mental health issues can be a long and challenging process. Be patient and avoid making them feel guilty or shame around their struggles.
6. Respect Boundaries: Listen if they set a boundary. If they don’t want to talk about their mental health or don’t want to participate in outings, don’t push them.
7. Stay Connected: Check in, even if it’s just a quick text or phone call to let them know you’re thinking of them.
8. Take Care of Yourself: Being someone’s primary support during a time of mental health instability can be emotionally draining. Make sure to prioritize your own self-care and seek your own support if you need it.
9. Be Non-Judgmental: Avoid criticizing or judging their thoughts, feelings, or behaviors. Show them compassion and acceptance instead.
10. Encourage Healthy Habits: Encourage activities that promote good mental health, such as exercise, meditation, spending time in nature, and maintaining a healthy diet. Maybe set up a weekly hike to get them into nature and breathing fresh air.

Remember that everyone’s experience with mental health is unique. You may have had your own experience with a mental health concern. It is unlikely that it will look the same or have similar symptoms.

11/20/2023

Nutritional Supplements and Mental Health

By Dr. Kristy Brecke

Have you wondered if you should be using nutritional supplements to aid in your mental health? I get asked about supplements often. As a mental health professional, nutritional supplements are out of my scope of practice so I can’t recommend specific one’s to clients.

This answer becomes a frustration both for my service and for the client because many people are hoping for a more natural way to feel better. I could send them to their primary doctor, however most primary doctors will also not give recommendations for supplements because in the US, supplements are not regulated and do not go through a certification process, such as medicine does with the FDA. The FDA does oversee homeopathic remedies, but they do not see if they are safe and effective. There is not a governing body checking for strength, quality, purity or packaging.

Medical doctors are also required to only practice within their scope, their scope primarily being medicine. After all, they are Doctors of Medicine. For them to recommend a supplement that has not been tested and researched to prove a level of effectiveness, could be risky if someone had adverse side effects to a supplement.

More recently, doctors are bypassing this concern (my children’s pediatrician recommends Vitamin D and Magnesium) as they see more research that supports the effectiveness of supplements to treat many physical and mental health conditions. Unfortunately having more bodies of research alone is not enough because each product could contain ingredients not listed on the bottle and therefore puts us as consumers at a higher risk of safety.

To address this issue with my clients the only thing I can do is recommend alternative healing practitioners such as homeopaths, chiropractors or acupuncturists that has been educated and practice with supplements. They are working within their scope and often recommend supplements from manufacturers that they feel have safe and clean products.

The problem with taking this route is the cost. Most insurance companies do not panel with alternative medicine practitioners, so all the costs are out of pocket. This becomes a barrier for many people because it’s not a quick one stop appointment. Many supplements take weeks to months to build in the body and if you start taking more than one at a time, it’s difficult to know it’s effectiveness. I have also seen tests produced by alternative doctors that show a person is low on 20-30 different vitamins and minerals. This becomes very daunting to address and again costly.

Many speculate supplements are not regulated or given the funding for research because of the power of the pharmaceutical industry. The argument is that if people were to rely on supplements for health, then there would be less prescriptions offered by mainstream medicine. Quite possibly people could learn to get healthier without the need of daily medicine and this would be harmful to the industry’s bottom line.

Outside of recommending an alternative practitioner, I also recommend a healthy clean diet that has a wide variety of nutrition so that my clients can receive some of the vitamins and minerals they may not currently have in their diet.

I also ask my clients to do their own research on what supplements could be helpful for them. Not only should they research the symptoms they are experiencing and possible supplements that would naturally address the symptoms, but they should also research the quality of the product. There are companies who stand with integrity more than others when peer reviewed and tested.

Here is a list of the supplements that have been researched the most, showing potential for natural healing. In general research is mixed on the effectiveness of supplements, most show an improvement to overall health. Since research is lacking, many argue that it’s just a placebo that is helping people feel better. I think if you feel better, than that’s the goal. People have been benefiting from the effects of placeboes since the beginning of time.

Some of the most researched supplements include:

1. Omega-3 Fatty Acids: Found in fish oil, omega-3s like EPA and DHA are linked to improved mood and reduced symptoms of depression.
2. Vitamin D: Deficiency in Vitamin D has been associated with mood disorders. You can get this naturally by sitting in the sun, up to 20 minutes a day.
3. B Vitamins: Particularly B6, B9 (folate), and B12 are important for brain health and may play a role in reducing depression and improving cognitive function.
4. Magnesium: magnesium may help in reducing anxiety and improving sleep quality.
5. Probiotics: More studies are emerging that suggest a link between gut health and mental health. Probiotics can influence the gut microbiome, potentially impacting mood and anxiety.
6. Zinc: Plays a role in neurotransmitter function and may have a positive effect on mood disorders.
7. Curcumin (Turmeric): Known for its anti-inflammatory properties and can mimic antidepressant effects.
8. S-Adenosylmethionine (SAMe): A compound naturally produced by the body, SAMe has been studied for its potential in treating depression.

Remember, while these supplements have shown promise in research, their effectiveness can vary from person to person based on sensitivity and tolerance. Consulting with a healthcare professional before starting any supplement is advised. This is particularly important if you’re currently taking medications or have existing health conditions.

10/9/2023

What changes can I make to my mental health? 

By Dr Kristy Brecke

Improving your mental health often involves a combination of lifestyle changes, self-care practices, and seeking professional help when necessary.

You may ask yourself:

Why do I feel crabby and irritable so often?

How come I can’t stop over-thinking and assuming the worst in people?

Maybe you are struggling to fall asleep or stay asleep.

You may be constantly craving processed food that contains high amounts of sugar or salt.

Possibly stuck on the couch binge watching TV or scrolling on your phone.

These are all signs and symptoms of your mental health declining.

Keeping your mental health stable, all the time, is unrealistic. It takes consistency, just like your physical health.

If you meet the criteria for a mental health diagnosis (this would be determined after an assessment), research shows the most effective treatment is a combination of medication and talk therapy. If you don’t want to try medication, then committing to more of the items listed below could help. It will take longer to see improvements but is possible.

The earlier you address the decline in your mental health, the more successful a more natural treatment will help. If you have waited years to address it, or maybe you are going through an unexpected life situation, then medication management may be the jump start you need. You can always add more items on the list below once your medication is helping you feel more focused and motivated.

I hear often, “I don’t like to take medication, not even Ibuprofen”.

I honestly don’t know anyone who ‘likes’ to take medication. We would all like to think we can get better without the help of pharmaceuticals. The argument I have heard is:

“We didn’t’ have medication 100 years ago and people were just fine.”

One hundred years ago, we did not have processed food, we were required to exercise daily in order to survive the daily tasks required and we were more reliant on family and friends which helped with feeling a greater sense of connection.

More importantly WE DID NOT HAVE CONSTANT access to marketing ads convincing use we need more ‘things’ (pressure to make more $) and how we should look (pressure to be thin, wrinkle free, ect.)

Here are some changes and strategies you can consider:

1. Seek Professional Help: If you’re experiencing mental health issues such as depression, anxiety, or any other mental disorder, it’s important to talk to a mental health professional, such as a therapist and or a psychiatrist.
2. Medication: Medication prescribed by a psychiatrist can sometimes help manage symptoms of certain mental health conditions. They will help monitor it’s effectiveness and if the decrease in mental health symptoms are outweighing the side effects.
3. Therapy: Cognitive-behavioral therapy (CBT) or talk therapy can help you gain the tools and coping skills to manage stress, anxiety or other concerns you may be experiencing.
4. Support: Build a support network of friends and family who are understanding and supportive. Don’t hesitate to lean your friends and family. Don’t take it personal if they are not in a place that they can offer support. They also may be struggling.
5. Healthy Diet: A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can provide great benefits to your mental health. Nutrient-rich foods provide essential vitamins and minerals that support brain function.
6. Exercise: Physical activity releases endorphins, leading to a lift in mood. 30 minutes a day will make a difference, but it needs to be consistent. The best exercise is not interrupted with work or other responsibilities.
7. Sleep: Mental health lies on the foundation of sleep. Keep a consistent sleep schedule and aim for 7-9 hours daily. Lack of sleep can contribute to mood swings, irritability, and stress. Have your bedtime be consistent and preferably 10 pm or earlier. This will keep your natural circadian rhythms healthy.
8. Stress Management: Develop healthy coping skills such as meditation, deep breathing, stretching or yoga. These tools can help you manage stress more successfully.
9. Limit Substance Use: Excessive alcohol or drug use can worsen mental health issues. Consider reducing or eliminating their use and seek help if you’re struggling with addiction.
10. Set Goals that are Realistic: Break down your goals into smaller steps. Making them unrealistic sets you up for failure and will eventually impact your self-esteem.
11. Self-Compassion: Be kind to yourself and give yourself compassion and self-acceptance. Treat yourself the same way you would treat your best friend.
12. Hobbies and Interests: Find an active hobby and a couch hobby. Think about what you used to enjoy doing before life’s responsibility took over. Make sure you set aside time every week to continue to engage in this new curiosity.
13. Limit Exposure to Negative Influences: Limit screen time, news and toxic people.
14. Professional Development: Invest in your personal and professional growth. Our brains yearn for learning new experiences and a knowledge.

Remember that improving mental health is a lifelong journey that takes patience with the ups and downs of life. The more consistent you are with healthy habits and keeping a growth mindset, the more likely you will feel stable.

9/27/2013

Thanksgiving With Disordered Eating

By Paige Jacobsen

As the evenings grow colder, the leaves begin changing colors, and the flannel jackets reemerge, the realization dawns that summer is coming to a close and fall is upon us. For many, this also brings feelings of excitement and anticipation for caramel apples, ciders, pumpkin spice flavored everything and of course, Thanksgiving. 

For others struggling with their relationships with food, these images may produce anxiety, shame, fear, despair, embarrassment, etc. Thanksgiving meals can be especially triggering for those with disordered eating, both because of the food served and family engagement. Comments and opinions about food choices, portions, meal size, body shape, or positive or negative judgments for food run rampant on this day. 

These comments and opinions may be intentional, or they may be just ignorance. Either way, it doesn’t make it any less challenging when you are already attempting to manage your relationship with food, especially when it’s all anyone wants to talk about. So, what do we do? Let’s discuss some ways you can manage your relationship with food and take care of yourself this holiday. 

Take control of your thoughts 

There is a constant dialogue in our minds whether we realize it or not. We are continually collecting information and using that information to make comments, judgments, take mental notes or create inside jokes with ourselves. Pay attention to that and respond accordingly, not react. You are able and have the power to challenge and discredit all those negative or unhelpful comments and opinions that are bound to come your way. Preparation is key. If you know a common thought of yours is, ‘dessert is bad’, come prepared with, ‘I can say no’ or ‘dessert can’t hurt me’. You can challenge ‘this is way too much food’ with ‘this is an adequate amount of food for my body and/or activity level.’ Take time to consider what may be coming.

Preface the day with boundaries 

You know your world best, so depending on your comfort level, it may be beneficial to set boundaries with friends or family. Let them know how you’re struggling. Identify comments or opinions that would be better kept to themselves or even better, affirmations and positive reinforcement they can incorporate. If that would be uncomfortable, set boundaries within yourself. Identify a line that, if crossed, you’ll excuse yourself, or set a time limit for how long you’ll stay or participate. This ties in very closely with being able to advocate for yourself. 

Advocate for yourself in the moment

If and when you have an emotional response to something that’s said or done, it is appropriate to say or do something. It doesn’t have to be confrontational or long winded, but it may feel empowering to do something. Again, preparation is key. You know your world best. It may be as simple as changing the subject. If you would prefer to respond, some examples to have in your back pocket could be, ‘I’m happy with my plate’, ‘I’m satisfied right now’, or ‘I’m capable of making that choice’. Know yourself and what you want and need. This doesn’t begin when you walk through the door, it begins well in advance. 

Cope ahead

If you know the occasion is going to be challenging, be mindful and take extra care of yourself, whatever that looks like for you. Maybe you begin by doing things that you especially enjoy. Plan time with friends that really understand to round out the day. Take the steps to put yourself in a positive headspace to better handle whatever is coming your way. You can’t plan for everything because you can’t control others, but you can control how you choose to take care of yourself. Everything will be okay.

This season, I want you to take care of you, whatever that means. Have a plan, reach out for support, be gentle with yourself. Find out what works for you. If you need extra help, we have great professionals at Brecke Counseling Group who lead with empathy and practice person-centered treatment. Head to the home page to request an appointment today.

9/10/2023

Teens and the challenges of going back to school…

By Dr. Kristy Brecke

Going back to school can be stressful for both children and parents. With the season change and the transition in schedule, new teachers, classes and expectations, it often feels overwhelming. It doesn’t take much to feel out of balance. For some, the change is exciting and for others, it’s scary. Most of us already know what is best to keep us feeling grounded but a helpful reminder can’t hurt. The list below can be printed and put out in a common area of the house for you and your teen to look at frequently. It’s nice to have answers when we ask ourselves;

“How did we get here?”

“Why do I feel like nothing is going our way?”

“What role do I have in this tension I am feeling?”

“Why do you seem so crabby this year?”

“I’m not feeling connected, what is different?”

Here are some tips to help teens make a successful transition and have a productive school year:

1. Get Organized:
   • Use a planner or digital calendar to keep track of assignments, tests, and co-curricular activities.
   • Create a designated study space at home that is free from distractions. Phones must be put in another room.
2. Set Goals:
   • Establish both short-term and long-term academic and personal goals.
   • Break these goals down into smaller, more manageable steps. Make sure they are realistic or you are setting yourself up for failure. Small step are much better than big one’s that are never accomplished. You want to feel accomplished at the end of the day, not like a failure.
3. Time Management:
   • Learn to manage your time effectively by prioritizing tasks and avoiding procrastination.
   • Create a daily or weekly schedule to allocate time for studying, homework, and fun or relaxing activities. We all need 1-2 hours daily to process our day and turn our brain off. Work backwards from this time allotment to see what else you have fit in.
   • I suggest making a list of homework assignments for the week or day, put a time estimate on them and then prioritize them. Work for an hour and then take a 20-30 minute mental break.
4. Healthy Habits:
   • Prioritize sleep by aiming for 8-9 hours of quality rest each night. I can’t tell you how often mental health instability is directly tied to poor sleep habits.

Do you remember when your kid used to go to bed each night at the same time and they were pleasant to be around?

That is because they had a healthy sleep schedule. It’s not a coincidence if you started to leave it up to them to decide when to go to bed and now they are MOODY. Their brain is not developed enough to make responsible decisions about sleep. They will pick screen time any day, over sleep. They get little drops of dopamine when they are on their screens. When they are lacking sleep, they crave dopamine even more so the unhealthy pattern continues. Poor sleep, more screen time, and then you find yourself in the therapist’s office with a diagnosis of depression or anxiety, possibly screen addiction.

JUST HAVING GOOD SLEEP HYGIENE ALONE COULD PREVENT THIS!

4. Eat a balanced diet and stay hydrated to fuel your brain and body. Regular meals and meals focused on a balance of protein and foods that are whole (not in a box or frozen) will increase feelings of happiness, energy and decrease feelings of depression and anxiety.
5. Incorporate regular physical activity into your routine to reduce stress and improve focus. I always suggest 20-30 minutes a day. Non-negotiable. Adding 2-3 days of weight lifting is also highly encouraged. Just 20 minutes makes a difference if you are consistent.
6. Stay Organized:
   • Keep your backpack, notebooks, and school supplies organized.
7. Ask for Help:
   • Don’t hesitate to reach out to teachers, counselors, or tutors if you’re struggling with a subject or experiencing personal issues. It’s sign of strength and intelligence when you understand that a certain subject is not your best. Everybody has one or several subjects that are more challenging. ASK FOR HELP. People love helping others.
   • Seek assistance early to prevent problems from snowballing.
8. Stay Connected:
   • Build and maintain positive relationships with friends, teachers, and classmates.
   • Join clubs or extracurricular activities to pursue your interests and expand your social circle. This is even more crucial with how much teens spend on social media.
9. Manage Stress:
   • Practice stress-reduction techniques such as deep breathing, mindfulness, or yoga. Guided meditation is my favorite!
   • Balance your commitments and make time for relaxation and self-care. 1-2 hours a day. 4-6 hours of a ‘lazy’ day once a week. Be lazy, you need it to re-energize! If you don’t give it to yourself, you will find your body responding in anger, frustration, easily annoyed, sad, confused, panicky.
10. Technology Use:
    • Use technology responsibly and avoid distractions during study and class time.
    • Leverage educational apps and online resources to enhance your learning.
    • If you find your teen or yourself increasing screen time and feeling worse, put a timer on and listen to it, even if you hit snooze a few times.
    • Limit apps where peers are giving you unsolicited feedback about yourself. They don’t know you, they don’t care about you, why would you subject yourself to negative feedback?
11. Stay Informed:
    • Stay up-to-date on important school dates, deadlines, and policies.
    • Be aware of any changes in your school’s COVID-19 guidelines or safety protocols.
12. Positive Mindset:
    • Cultivate a growth mindset by believing in your ability to learn and improve.
    • Stay positive and resilient in the face of challenges and setbacks.
13. Balancing Extracurriculars:
    • While extracurricular activities are important, don’t overcommit and spread yourself too thin.
    • Prioritize activities that align with your interests and goals.
14. Communication:
    • Keep open lines of communication with your parents or guardians about your academic progress and any concerns.

Remember that everyone’s back-to-school experience is different, so it’s important to find what strategies and routines work best for you. Be adaptable and open to trying new approaches until you discover the methods that help you thrive academically and personally.

***If you find that these tools may sound helpful but that your teen has already shown signs of needing extra help. Please reach out to us and we will set you up with a therapist that has immediate openings to get them back on track. Waiting too long could be damaging and therapy tools last a lifetime. They are not just for the current situation.

8/7/2023

The Importance of SELF CARE and mental health

By Dr. Kristy Brecke

Many people wonder if they are doing enough to care for themselves. My guess is, the answer is no. If you consider how much your parent or care givers took care of you each day to keep you healthy and safe, you have to ask yourself, “how much of that am I now doing for myself”?

It turns out someone needs to take care of you once you are no longer being cared for by your parents. Many of us are not taught this and may even find this concept to funny or hard to believe. The truth is, we all need to be cared for and there is a good chance that you are not doing enough of it because you are caring for your parents or your children. You may not even know where to start with implementing rituals and routines or what the nature of your self care may look like. You may even being placing the need for care on your partner expecting them to meet your needs for care.

If we all took better care of ourselves we could avoid more relational stress, depression, anxiety or addiction issues. Please consider giving yourself the care you need to love yourself and feel motivated for growth.

What is self care?

Self-care is the practice of taking deliberate actions to improve and maintain your overall well-being, including your physical, emotional, and mental health. It’s essential for managing stress, preventing burnout, and fostering a healthy mindset. Mental health, on the other hand, refers to your psychological and emotional well-being, encompassing factors such as your thoughts, feelings, and behaviors.

Engaging in self-care activities can have a positive impact on your mental health. Here are some self-care practices that can contribute to better mental well-being:

1. Physical Activity: Regular exercise can boost your mood by releasing endorphins, which are natural mood lifters. Even simple activities like walking, yoga, or dancing can be beneficial.
2. Healthy Eating: A balanced diet rich in nutrients can support both your physical and mental health. Certain foods, like those rich in omega-3 fatty acids, have been linked to improved mood.
3. Adequate Sleep: Getting enough sleep is crucial for cognitive function and emotional regulation. Establishing a consistent sleep schedule and creating a relaxing bedtime routine can help improve your sleep quality.
4. Mindfulness and Meditation: Practicing mindfulness and meditation can help you manage stress, reduce anxiety, and enhance your ability to stay present and focused.
5. Creative Activities: Engaging in creative pursuits, such as art, writing, music, or crafts, can provide an outlet for self-expression and relaxation.
6. Social Connections: Spending time with loved ones, friends, and supportive social circles can contribute to a sense of belonging and reduce feelings of isolation.
7. Limiting Screen Time: Taking breaks from screens, especially social media, can prevent information overload and reduce comparison-related stress.
8. Setting Boundaries: Learning to say no and setting healthy boundaries can help prevent overexertion and burnout.
9. Practicing Self-Compassion: Treating yourself with kindness and understanding, especially during difficult times, can foster resilience and a positive self-image.
10. Seeking Professional Help: If you’re struggling with your mental health, don’t hesitate to reach out to a mental health professional, such as a therapist or counselor, who can provide guidance and support.

Remember that self-care is individual and should be tailored to your preferences and needs. It’s not a one-size-fits-all approach, and what works for one person might not work for another. The key is to prioritize activities that make you feel rejuvenated and empowered.

If you’re experiencing persistent feelings of sadness, anxiety, or any other mental health concerns, seeking professional help is crucial. Mental health professionals are trained to provide the necessary support and tools to help you navigate challenging emotions and experiences.

7/24/2023

The Power of Deep Breathing to help regulate your mood and energy

By Dr. Kristy Brecke

Deep breathing is a simple yet powerful technique that can positively impact mental health and mood regulation. It is often used as a component of various relaxation and mindfulness practices, including meditation and yoga. Here’s how deep breathing can help with mental health:

1. Stress Reduction: Deep breathing activates the body’s relaxation response, which helps reduce the production of stress hormones like cortisol. By calming the nervous system, deep breathing can help alleviate feelings of stress and anxiety.
2. Improved Focus: Practicing deep breathing can improve focus and concentration. It brings your attention to the present moment and helps you let go of distracting thoughts, promoting mental clarity.
3. Emotional Regulation: Deep breathing can be an effective tool for managing emotions. When you’re feeling overwhelmed, taking slow, deep breaths can help you regain control of your emotions and prevent impulsive reactions.
4. Reduced Symptoms of Depression: Some studies suggest that deep breathing techniques can be beneficial in reducing symptoms of depression, possibly due to its positive impact on brain chemistry and mood-regulating neurotransmitters.
5. Better Sleep: Deep breathing can promote relaxation and reduce physical tension, making it easier to fall asleep and improve the overall quality of sleep.
6. Lower Blood Pressure: Regular deep breathing exercises can lead to decreased blood pressure, which is beneficial for cardiovascular health and overall well-being.

To practice deep breathing, you can try the following technique:

Diaphragmatic Breathing (or Belly Breathing):

1. Find a quiet and comfortable place to sit or lie down. This is ideal, however you can deep breath anywhere.
2. Place one hand on your chest and the other on your abdomen.
3. Inhale deeply through your nose (try to breath in for 8 seconds), allowing your abdomen to expand (your chest should rise only slightly).
4. Exhale slowly through your mouth (try to exhale for 4 seconds), emptying your lungs completely.
5. Repeat this process for a few minutes, focusing on the sensation of your breath and the rise and fall of your abdomen.
6. Do this 3 times a day and/or when you are feeling your stress rise. It is simple enough to walk into the bathroom or walk away from what is triggering your feelings of frustration.

Remember that deep breathing is a skill that can be developed over time with regular practice. It’s a tool you can use whenever you feel stressed, anxious, or need to center yourself. Combining deep breathing with other mental health practices, such as counseling, exercise, and healthy lifestyle choices, can contribute to improved mental well-being.

5/19/2023

How true change works

By Dr. Kristy Brecke

I hear the term ‘lazy’ in my office frequently. Either ‘I feel lazy’ or the person they are blaming for their problems is ‘lazy’. Lazy is actually something most people feel, often after having a really full day or week that was emotionally or physically draining. Since we only have so much energy (this is highly dependent on how we treat our body), our bodies will respond and tell us that we need to rest or take time to refuel. It’s okay to have a lazy afternoon on the couch or read a book in the hammock for hours. Unfortunately, our culture values production and accomplishment over most other values so we are conditioned to believe that we should never allow ourselves to be ‘lazy’.

On the flip side of this issue of ‘laziness’ is the fact that ‘lazy’ is overused to describe someone who may be struggling with Depression, Anxiety, Grief or ADHD. Someone is not chronically lazy. If you or someone you know lacks in general energy, consistently, there is a good chance more is going on. It could simply be dehydration or poor diet leading to a lack of focus. It could be that there is not enough active movement such as walks or weigh- lifting that leads to feelings of ‘overwhelm’ and then a state of paralysis.

The messages we tell ourselves highly impact our actions. If we keep telling ourselves that we are ‘lazy’ and that why we can’t get anything done, this will lead to low energy and poor self-esteem. I suggest accepting times of rest throughout our day and week and see it as self-care. If you label it accurately, you will have more energy and see yourself in a more positive light.

If you want true change to happen in your life, take a look at the image above. This shows a realistic idea of how change happens. If we are realistic about what we can accomplish in a day, a week or a lifetime, we are more apt to lead a balanced lifestyle of activity and rest. You will want to build on your relationships rather than dread them. You will look forward to your nature walks rather than see them as a energy suck.

Due to pressures from our culture, most of us are not realistic about how change works. We craft up an idea, feel full intention for it to be easy enough to accomplish and then when we try it and find it’s hard, we give up. This leaves us feeling disappointed and ‘not good enough’.

Please pay attention to how you think about your abilities and recognize you are valuable even when you are not accomplishing anything. Change takes time and if you give your intention 1% more effort each day, (this may include accepting you need to rest) eventually it will become a habit. We all know someone who seems like they have it all figure out. The truth is, those who live a well-balanced life are working really hard to be consistent with their healthy habits. Turns out you can too.

If you have not succeeded so far, engage in the activity with a friend, a family member or a group. Or you could seek a therapist who can help you define your goals, set up a realistic time-line and help hold you accountable until the habit are ‘simply who you are.’

3/27/2023

Stigma around Mental Health

By Dr. Kristy Brecke

I get asked all of the time if my clinic is busy due to the aftermath of COVID and the impending recession. My answer is ‘Yes’ and I am so grateful many people are starting to value their mental health as much as their physical health. I would not have wished a pandemic to happen in order for people to realize how important mental health is, however, I do appreciate that it is forcing people to get the support they now know they need. Additionally, why not get the skills and tools now instead of dragging through life wondering why it feels so hard. It doesn’t have to.

Working on your mental health is just as important and time consuming as your physical health, the best part about that is, when you are working on one, you are also benefiting the other. How many times have you gone for a walk and felt worse? How many times have you opened up to a friend or a family member about a personal issue and felt worse? My guess would be, never. Humans need regular exercise just as much as we need to have someone to talk to.
Understanding the importance of mental health and admitting that you have mental health helps all of us. Most people don’t have to see a therapist to deal with their mental health issues, but many people do and we need to continue to make this just as important as visiting your doctor.

I don’t remember I single time growing up that I heard the term, ‘mental health’, yet we talked about our physical health every time we went to the doctor or participated in gym or health class. I believe that as our country and the world mature, so does our view on the importance of mental health. If we talked about mental health from a young age in a positive light, we would take away the stigma around it and it would be a part of our everyday conversations. Previous generations would often times not only keep their thoughts about mental health to themselves but would also talk about it as if it was a sign of weakness. I can’t tell you how many times I’ve heard, “that’s not a big deal, just move on” or “you are making that bigger in your head than it needs to be”. Or how about, “I don’t know what Aunt Sue had, everyone just knew she was crazy”. It seems as if admitting you are nervous, scared, sad, intimidated, fearful, self-conscious, worried or unjustifiably angry that something was wrong with you and you should just keep it to yourself.

As a professional in the mental health field, I can assure you, your thoughts and behaviors don’t just change by someone telling you to, ‘move on’. It often times has the complete opposite effect. You may start to question if there is something wrong with you, compounding the issue. The image above gives some statistics around how many people are impacted by their mental health. I would argue that 10 out of 10 have been impacted even if it was for a few days or weeks.

We don’t have our physical health at 100% all of the time just as we don’t have our mental health at 100% all of the time. Each one of us can make an impact on how we value mental health in our country. Be curious, ask questions, do research, share your experiences and if life feels overwhelming or confusing, something is not ‘wrong’ with you, your mental health is just struggling a bit. I encourage you to talk to your friend about it and if they aren’t helpful seek out a professional. You may only need to come in a few times to sort out an issue or you could benefit from a treatment plan that addresses several issues over the course of 2-3 months. Therapy is often brief and the skills you learn will last a lifetime.

9/7/2022

Time Management

By Dr Kristy Brecke

It is back to school time and most people are feeling pretty stressed out right now. The beginning of school and the holidays tends to max out energy and leave many people feeling pretty depleted. The season change is also difficult to adjust to because even though the most popular season of fall is upon us, winter is just behind it. Mastering time management is a great goal to decrease stress and avoid heavier burn out that can lead to Generalized Anxiety or Depression.

By adding just a few extra intentional skills a day can help you feel more in control and also gives you more time to be present for yourself, family and your job. As the nursing center suggests, using a proactive mind set can help you organize not only your home but also your mind. Just the simple tool of writing down tasks, allows more space in your head to stay calm and take one task on at a time. My favorite skill when it come to time management is to write all the tasks that are playing in your head, then write down the estimated time it will take, finally rewrite the list in the order of priority.

I suggest not letting it add up to more than an hour a day. I call it ‘power hour’. It can be any time of the day but it should be carved out and consistent. If you are struggling with time management and feel it might be adding to other symptoms you are experiencing, stepping in for some therapy may be helpful.

5/24/2022

Depression

By Dr. Kristy Brecke

It is Mental Health Awareness Month and I’m here to bring attention to Depression.

Depression does not leave us when the sun comes out. Many people don’t even realize they are suffering from symptoms of depression. The most common perception of depression is a person who can’t get out of bed, struggles to keep a job and hangs their head low. It is often thought to be a disease that takes over the whole body, but that is only true for a small portion of the population, some of the time.

Since there is very little education in the general population of what depression is, many people don’t realize that they may be suffering from more mild symptoms of the disease. The disease is progressive like so many other diseases if it is left un-treated. If you are suffering from 5 or more of the following for the same 2-week period, you should seek help.

1.) Depressed mood most of the day, nearly ever day.

2.) Loss of interest in previously enjoyed activities

3.) Weight loss or gains, appetite increase or decrease that is significant.

4.) Thoughts and movement reduction noticeable to others. (IE: Brain fog that won’t go away or Chronic laziness)

5.) Fatigue and loss of energy nearly every day

6.) Feelings of worthlessness or excessive guilt

7.) Diminished ability to think or concentrate. Not able to make decisions, small or big.

8.) Recurrent thoughts of death or suicidal ideation, sometimes with a plan, sometimes without

Additionally, if you feel irritable most days, feel over-reactive or overly sensitive to situations, low energy, impulsive behavior, spending too much time doing one activity (ie: on your phone, binge watching shows, abusing alcohol, sleeping too much, gossiping, shopping), you also may be experiencing more mild forms of depression that could lead to bigger problems in your life. One way to get a better understanding is to ask people around you. “Have I been hard to be around? What makes me hard to be around?” Sometimes we don’t have the insight to see the symptoms we are experiencing because we are busy distracting ourselves with vices such as the one’s mentioned above.

If you or someone you know is struggling with depressive symptoms that don’t seem to be going away, please get help or have an open conversation with your loved one. The image above are treatment strategies that are helpful to keeping your mental health in check. If you are going to keep your mental health stable over a lifetime (pretty rare) then you will have to be working each day to add positive activities to your schedule. It rarely comes naturally.

1/31/2022

New Year New You

By Dr. Kristy Brecke

Living in MN in January

When you live in Minnesota, January is the hardest month to make it through. There is still limited light, sun and the temperatures are not very appealing to get outside for fresh air. Most of us tend to lose motivation and when coping skills start to decrease, the chemicals in our brain that are keeping us healthy also suffer. We all know the “things” we are supposed to do. Eat healthy, exercise 3-4 times a week, sleep 7-8 hrs and get outside. This isn’t hard to do when the weather participates but for the next 3 months it will continue to be challenging. This would be the time to start therapy. It can help you sort out the ruminating thoughts you are struggling with, the communication patterns we get stuck in and could also help you start healthy habits that will last you for the rest of your life. Starting therapy can be intimidating but all it takes is one session to understand the benefits and how easy it is to talk to a trained professional. Our job is to make you feel at ease so you can process your mental health concerns. If you have always wanted to start getting help for your depressive, anxious or obsessive symptoms, contact us today.

10/5/2021

Healthy Boundaries

by Dr. Kristy Brecke

Do you want to know more about how to make and keep healthy boundaries?

Most of us were not taught about boundaries growing up with the rare exception of, “don’t talk to strangers” or “don’t get in strangers cars” or maybe, “don’t let anyone touch you where you don’t want to be touched.” These are a starting point for discussion around boundaries but also have mixed messages in them. We are also told, “be polite when people talk to you” and “if someone gives you something, accept it and say thank you.”

Having been told mixed messages around boundaries is confusing and often times leads us to feelings of despair over making the right decision or it could lead us to doing something we are not comfortable with. Boundaries are necessary in all relationships and most importantly in our most intimate and closest relationships because that is how we keep them healthy. The above worksheet shows some important boundaries you should be setting in your relationships. If you find truths in the right column in your current relationships, you may want to step back and do some reflecting.

There are plenty of ways to get a relationship back on track by asking for boundaries to be respected. You should always feel safe in your relationships, including in professional relationships and even one’s within your community or church. Know what healthy boundaries are in the first place is a good place to start and then being more assertive with asking for them is the next step. If you find yourself constantly asking for a boundary to be respected only to find them being broken again, may need a real assessment if the relationship is worth it. Seeking a counselor to help you with this could be helpful. The path to health, mental and physical is ridding your life of toxic relationships where boundaries are not respected. Don’t wait any longer.

9/15/2021

Healthy Coping Skills

By Dr. Kristy Brecke

Gaining control over your life

Are you feeling like you can’t gain control over your days and weeks? We all know it is very difficult with all of the pressures of Adulting, to keep our head on straight and our body’s grounded. When I work with clients, we discuss what they are doing each day and week that is ‘healthy’. I call these ‘proactive coping skills’ and some days/weeks, we just need our base coping skills and sometimes due to un-foreseen circumstances or taking on too much responsibility, we need to add extra coping skills.

The above model gives clients an idea of health coping skills and also identifies, defense mechanism’s that may also be present too much of your day. If this is the case with you, take a look at the things that bring you feeling of content and joy. If they make you feel good while you are doing them and after you are finished, these are health coping skills. If they make you feel good while you are doing them but bring you down when you are done, such as consuming too much alcohol, gambling, binge watching TV or over exercising, then they have become a vice.

The more healthy proactive coping skills you bring into your life, you are unlikely to fall prey to your vices. As the model shows, without leaning on healthy coping skills, you are likely to become more defensive which leads to a more negative emotional space and eventually a feeling of ‘loss of control’. If you think of your life as a ledger system, the more healthy coping skills you use, the less likely you will become defensive, which ultimately leads to positive feelings and a sense of control. This leaves the door open to feelings of content, happiness and joy.

2/22/2021

Sleep Hygiene

by Dr. Kristy Brecke

Do you have good quality sleep habits?

One of the most common symptoms I hear in my office is the inability to sleep at night or not feeling rested in the morning. Sleep directly impacts our mental health whether we are getting good quality sleep or sleep that is not restful. I rarely get someone in my office that is struggling with an issue or concern that reports to getting fantastic sleep.

It is often times hard to figure out which came first, poor sleep and then symptoms of anxiety or depression or did anxiety or depression start causing the poor sleep. Since it is next to impossible to decipher the two, and because the order they occurred doesn’t change the treatment outcome, focusing on good sleep hygiene is ‘a must’ for mental health.

The biggest culprit to poor sleep is our own choices we make leading up to sleep. Our cell phones lend the most problems when it comes to self-discipline around sleep. Technology and marketing companies have poured million if not billions of dollars into keeping you on your phone. The longer you are on your phone the better chance you will see their advertisement targeted at you. The longer you are on your phone, you are also less likely to be making healthy decisions as well.

Our brains get lazy once we have been on our devices too long so we are more likely to make a choice that we wouldn’t when our brains are sharp and rested. If you follow the list above of 10 keys ways to improve your sleep, I can promise you, you will be feeling better in a few weeks. You have to truly want to feel better to take action, be committed to making the behavior changes and refer to the list everyday until you are in the routine of good sleep habits.

2/1/2021

New Brain Old Brain

by Dr Kristy Brecke

What is the difference between the new brain and the old brain?

Have you found yourself feeling overwhelmed with emotions and feel like you are overreacting or not reacting in ways that reflect your values? If this is happening more often than you would like, you may be operating in your Old brain.

The New brain Old Brain theory suggests that our Old Brain is the area of our brain that is more primitive in nature and is what many call, ‘the flight or fight’ zone. Our Old brain is very important to our survival when it is called upon during a urgent or crisis situation. It shuts down other regions of our brain and hyper-focuses on how to survive the present moment.

For example, if someone is about attack you from behind, you don’t want to think about all of your options to defend yourself, you just want to react, either run or defend (fight or flight). Due to stress in our lives and chemicals being off balance, we may find our Old brain being over reactive and this doesn’t allow us to behave in respectful ways to ourselves or to others.

Lets say you are having a tough day, one thing after another seems more challenging and energy seems to be against you. You stop to pick up some groceries and as you are coming in the house, the grocery bag rips, the eggs drop out the bottom and you find yourself in a puddle of egg yolks. This is indeed frustrating, however your life is safe and you are not in any real threat. That makes sense if you are using your New brain, not if you are functioning from only your Old brain.

If your Old brain is over reactive, you may scream, swear, throw something or maybe even blame someone else. All of these choices lead to further consequences. When the New brain is available due to feeling grounded and level headed, we will use our logic and reasoning to react.

This would look something like this:

1.) take note that what is in front of you is not ideal

2.) remind yourself you are in control and can react how you choose to

3.) take a really big deep breath in through your noise and out through your mouth

4.) if this did not provide relief, repeat

5.) self talk is necessary, remind yourself that you are not in danger, these are not predators on the ground and no one set you up for this

6.) problem solve

7.) clean up the mess and get more eggs the next time you are at the grocery store.

As simple as this may sound, many of us struggle with this on a daily and weekly basis. One option with therapy is learning how to master the skills of controlling our emotions and behaviors. It is a really empowering skill to learn and once you have learned it and practice it several times, you now have it for the rest of your life. This skill is just one element to therapy that many people benefit from when they engage in the therapeutic process.

1/25/2021

Gut Health

By Dr. Kristy Brecke

Would you like to know about how your eating habits effects your mental health?

We are inundated with information everyday about our health and what we should and should not do to improve our well-being. Most people I talk to about their nutrition, feel overwhelmed with the information that is out there and also don’t trust the sources. In the US, the FDA regulates our food processes and accessibility. They also come up with new guidelines every 5 years based on more in depth research.

I think some of the mistrust that people feel towards the FDA has to do with major food industry such as sugar and dairy and how much influence they may have swayed the guidelines in the past. It’s hard to know who to believe and where to turn for answers. The guide above was produced by Harvard Health based on extensive research. When you look it over, none of the food suggested comes as a surprise. Looking at the food that cause inflammation are also well known to avoid. When we eat too many foods that cause inflammation, not only does it leave us feeling lethargic and makes our digestive system work against us, but it also strongly impacts our mental health. In order to keep us physically and mentally healthy, we need to be making daily choices to put anti-inflammatory food into our bodies.

I ask my clients to put this chart on their refrigerator as a daily reminder of how they can make food choices that will also make them feel more motivated and content. It’s your choice! Each little decision you make through-out the day, either helps you feel empowered or makes you feel stuck. If you need help with more accountability, therapy may be the answer you are looking for.

1/18/2021

New Year New You

By Dr Kristy Brecke

How will you take one the NEW YEAR?

Who would have ever known that 2020 would have been as shocking and deadly as it was. Life tends to give us enough challenges on a daily and weekly basis to keep us engaged, we rarely ask for more. The other unique circumstance that 2020 brought us was the fact that for the first time in many people’s lives, we were dealing with a crisis that impacted everyone in the world. To think that there was not one person in the entire world who did not feel the impact of the Global Pandemic we call Covid-19 is uniquely unifying and relatable. It is truly a world event.

The disparity of how this will and is impacting us, is still being processed and to a large extent still unknown. What we do know is that some experienced several deaths in their families, long term affects from contracting COVID and others may have only had to make small changes to their routines or who they saw. No matter what the impact was to you personally, there certainly was one. As a clinician in the mental health field, I have seen a few silver linings to the pandemic. One of which is that people no longer have distractions that are keeping them from noticing they need more support or skills to tackle life. I have seen people come to me who have said, “I have needed to do this for so long but couldn’t find the time and kept pushing it off”.

Now they are sitting at home, with very little to do, nobody to visit, no sports events to run off to or weekend work and their mental health is staring them in the face. They realize that they don’t really like themselves in quiet moments or they are dwelling an old issue that haven’t been resolved or aren’t sleeping. If this is you, you should really consider starting therapy. It does not need to be a time-consuming process as most people start feeling better after they first reach out. Depending on the therapy method used, you may only need to be seen 3-5 times or may need more. This all depends on what you are needing to be seen for and what your goals are.

You get to decide both of these, you are the driver of change. There is a misconception with therapy that you will be “psycho-analyzed” and have to hear and learn a bunch of “stuff” you don’t want to know. This is not the case. You will only learn what you seek to learn and will only change what you seek to change. You know yourself better than your therapist does and we are simply here to help you articulate what you want different in your life and then give you the skills to accomplish those changes. 2021 will bring about global changes and lets hope with the start of therapy, internal changes.