Sometimes, life can feel like a roller coaster of emotions. Anxiety can create tense moments, heart-pounding sensations, and persistent worries that sometimes leave us feeling uneasy. But for some people, anxiety lingers, takes over, and becomes a constant battle, severely affecting their everyday life. That's why it's crucial to tackle anxiety head-on with
practical and healthy habits that empower us to take control of our mental well-being. Let's explore some tips to help you crush anxiety and reclaim your life.
Acknowledge Your Anxiety
Acknowledging and accepting your anxious feelings is the first step towards regaining control. Our attempt to hide anxiety only exacerbates its impact, perpetuating a vicious pattern. Becoming self-aware through journaling or daily reflection enables us to understand the dynamics of our anxiety and its underlying triggers.
Stay Active and Exercise Regularly
Your physical and mental health go hand in hand. Regular exercise improves your overall health and helps alleviate anxiety by releasing endorphins that produce a calming effect. Exercise can help increase self-confidence and serve as an outlet to release stress and negative emotions. From yoga and Pilates to swimming and jogging, different forms of
exercise can improve your health, decrease your anxiety, and boost your mood.
As the old saying goes, you are what you eat! The gut-brain connection proves that what you eat can impact your mood and overall well-being. Looking for a mood boost? Opt for foods rich in omega-3 fatty acids, including salmon, walnuts, and flaxseed, to help regulate the hormones that support emotional balance.
Remember that excessive sugar, caffeine, and alcohol can worsen anxiety symptoms, increasing feelings of unease and restlessness. Start with small changes like swapping your sugary soda with an herbal tea. Focus on making healthy lifestyle changes instead of falling for fad diets.
Practice Mindfulness & Breathing Techniques
Mindfulness is a powerful tool that can help ease your anxiety by simply focusing on the current moment. Deep breathing exercises can help calm the nervous system, which is excellent for restoring mind-body balance.
If you are looking for a way to calm down fast, try the "4-7-8 breathing technique". To start, inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds. This simple breathing exercise can help you regain control during a panic attack to find focus and clarity moving forward.
Set Small, Achievable Goals
Anxiety sufferers often fall into the trap of overthinking and setting unrealistic expectations for themselves. Setting achievable goals and breaking down larger tasks into manageable steps can help alleviate anxiety and foster a sense of self-confidence and assurance.
One way to practice this is to set daily, weekly, and monthly goals within your control. Doing so can enhance your motivation to focus on the immediate task without becoming overwhelmed.
Get Enough Sleep
When we are well-rested, we tend to feel calmer, and our bodies are better equipped to handle any situation that comes our way. That's because getting an adequate 7-9 hours of sleep helps regulate our moods and manage stress levels. The problem is that sleep disturbances often coexist with anxiety.
Improving your sleep hygiene - including establishing a regular nightly routine, minimizing screen time before bed, and creating a conducive sleep environment - will greatly benefit your overall mental and emotional well-being.
Get Support- We Can Help!
Unfortunately, even the best self-help strategies aren't enough to overcome some cases of anxiety. Our team is here to learn more about you so we can create a customized therapy plan that addresses the complexities of anxiety.
Our team is committed to guiding you through this process, offering compassionate care and evidence-based treatments tailored to your circumstances. So, take the first step toward conquering your anxiety by booking an appointment with our experts today.
Feeling sad occasionally is just another part of being human. In the case of sadness, the feelings eventually go away, and you can get back to living. But, in cases of depression, the sadness lingers…and grows. It's persistent and eats away at every aspect of your life when left untreated.
Depression can manifest in many different ways. It can cloud your mind, drain your energy, and dim your hopes for the future. But within you lies an innate strength and resilience that can conquer depression with the right tools and support.
Let's explore some powerful treatment options that are available to help you break free from depression and create a brighter future.
Boost Your Mood With Psychotherapy
Psychotherapy, including cognitive-behavioral therapy (CBT), plays a crucial role in treating depression. Therapy methods help individuals identify and change negative thought patterns, develop coping strategies, improve interpersonal relationships, and explore underlying emotional issues. By working with a trained therapist, individuals can gain valuable insights and acquire the tools needed to manage depression effectively.
Feel Better With Medication
While therapy is often a crucial component in managing depression, it's essential to acknowledge that sometimes it may not be sufficient on its own. Medication can play a vital role in providing the additional support needed to alleviate symptoms and improve overall well-being.
Antidepressant medications can be an important part of the treatment plan for depression. While medication alone may not address the underlying causes of depression, it can help alleviate symptoms and create a foundation for other therapeutic interventions to be more effective. Working closely with a healthcare professional to find the proper medication and dosage that suits each individual's needs is essential.
Get Care From Home With Telepsychiatry
The emergence of telepsychiatry has revolutionized access to mental health services. This approach allows individuals to receive psychiatric evaluations, therapy, and medication management from the comfort of their own homes using telecommunication technologies. Telepsychiatry provides flexibility and convenience for those who have difficulty leaving the house or want to skip the hassle of commuting to an office for care.
TMS Therapy Can Help When Nothing Else Does
TMS therapy is a non-invasive and FDA-approved treatment that uses magnetic fields to stimulate specific areas of the brain associated with depression. This approach has shown promising results for individuals who have not responded well to traditional medications. TMS therapy has minimal side effects and can be a valuable option for those seeking an alternative to medication.
Spravato Offers A New Approach
Spravato, a prescription nasal spray medication, has been approved by the FDA to treat depression that has not responded to other treatments. It contains esketamine, a rapid-acting antidepressant that works on different brain receptors than traditional antidepressants. Spravato is administered under medical supervision at our clinic and can provide relief for individuals experiencing treatment-resistant depression.
We've Got The Tools You Need To Thrive
Overcoming depression is a multi-faceted journey that requires a comprehensive approach. With the right combination of therapies, medication, and support, depression can be effectively managed, leading to improved mental and emotional well-being and a brighter future.
We're here to help you get started on your healing journey.
Mental health impacts every one of us, regardless of who we are, where we are from, or how we identify. Yet, there are still significant gaps in providing inclusive mental health care for all. June is a month that marks both Men's Health Month and Pride Month. It's crucial to address these issues and strive towards a future where everyone feels comfortable and encouraged to seek help.
Mental Health Challenges in the LGBTQ+ Community
It's no secret that being LGBTQ+ isn't easy in today's world. Societal pressures and the constant battle for acceptance can affect members of this community's mental well-being. Discrimination, prejudice, and hate crimes are sad realities that leave many facing various mental health challenges, from anxiety and depression to post-traumatic stress disorder.
Furthermore, reflecting on one's gender identity can be uncomfortable and challenging, leading to confusion and isolation. In a world slowly progressing towards acceptance, there is still a long way to go. We must recognize that these feelings are valid to create a safe space where LGBTQ+ individuals feel empowered to seek support for their mental health.
Men's Mental Health
Men can experience mental health challenges just as acutely as women. Though with men, there are unique challenges that often go unspoken.
Society has conditioned men to believe they must be invulnerable, unyielding, and unemotional, making it difficult to ask for help when needed. As a result, many men struggle in silence, reluctant to speak up about their health concerns and challenges.
The pressure for men to conform to rigid societal expectations can create a barrier for men to express their emotions openly and seek help when needed. This can lead to a toxic cycle of shame, self-denial, isolation, and despair. Therefore, we must break down the barriers that prevent men from seeking the help they deserve and ensure they feel supported in their journey toward mental well-being.
Standing up Against the Stigma to Support Better Mental Health Outcomes for All
It's important to recognize that individuals in the LGBTQ+ community who are supported in being their most authentic selves tend to experience better mental health outcomes. Feeling safe embracing one's true identity, free from fear and judgment, creates a positive environment that fosters self-acceptance and resilience.
Acceptance from family, friends, and society plays a vital role in nurturing a sense of belonging and emotional well-being. Creating inclusive spaces respecting diversity can help reduce the stigma surrounding LGBTQ+ and promote mental health care for everyone.
Similarly, when it comes to men and their mental health, encouraging them to embrace vulnerability and seek support can profoundly impact their well-being. By challenging male stereotypes and fostering environments that promote emotional expression, we can empower men to prioritize their mental health. When men feel safe and supported in discussing their struggles, they can experience improved mental health outcomes and build stronger connections with others.
Let us create a culture where everyone is encouraged to seek help, share their feelings, and prioritize their mental well-being without fear of judgment or societal backlash
Mental Health Care is for Everyone – Take Pride in Seeking Help!
June is a time of recognition and commemoration, bringing Pride Month and Men's Mental Health Awareness Month into the national conversation. But for many in our communities, it's not simply that this month provides an opportunity to look outward—it also offers a way to take stock of oneself.
With mental health returning to focus after months of upheaval due to global events, this June presents a unique chance to prioritize self-care and healing. Seeking mental health care is a courageous step toward this.
At Pacific Mind Health, we provide a range of mental health services tailored to meet each individual's unique needs. Our team of compassionate and skilled clinicians is dedicated to helping individuals thrive – regardless of gender or sexual orientation.
If you or someone you know is struggling with your mental health, reach out, speak up, and let's work towards a world where mental health care is truly for everyone.
Though it is not uncommon for people to mistake depression for just feeling sad or "down," the condition is much more complex than that. Depression is like walking into a dark room with no windows, and the door is locked. You know there's a key somewhere to open the door, but it's nowhere to be found. Every day you wake up, and the room gets darker. It consumes your every thought and feeling until you're stuck in this endless cycle of emptiness.
In a world where the key to a brighter future seems out of reach, we must better grasp what depression feels
like to treat it effectively.
Depression Feels like a Lone Struggle of Isolation and Disconnection
Depression feels like you're in a room full of people, but you can't seem to talk to anyone. You feel isolated and disconnected like there's a wall between you and others. Friends and family become distant figures, and even the most mundane social interactions become exhausting. Ignoring phone calls and avoiding gatherings is common as isolation and loneliness heighten.
Depression Feels like the Heavy Burdens of Guilt and Shame
Depression often manifests as an overwhelming sense of guilt and shame. It is not uncommon to feel guilty about things like not being productive or taking more time to rest. It's as if a dark cloud hovers overhead, continually reminding you of mistakes and failures. Every decision is a misstep, and self-doubt infiltrates even the simplest tasks. You may sometimes feel worthless as if your existence doesn't matter. These feelings can contribute to negative thoughts that can make depression more challenging.
Depression Feels like the Unrelenting Exhaustion of Fatigue
Depression drains your energy, leaving you feeling perpetually exhausted, and even the simplest tasks like getting out of bed or brushing your teeth feel like colossal efforts. You don't have the energy to care for yourself or do anything in your daily routine. And sometimes, it feels like there's no point in trying when nothing seems to change.
Depression Feels like Helplessness and Hopelessness When All Seems Lost
Imagine getting up every day with no purpose and a meaningless routine. One of the most devastating aspects of depression is the overwhelming sense of hopelessness and helplessness. It can feel like you're stuck in a never-ending cycle of despair, where the future holds no promise, and the present feels unbearable. For some, depression feels like living in a world without joy, and whatever you do cannot bring happiness.
At Pacific Mind Health, we understand the immense weight of depression and the challenges it brings those who suffer from it. We often receive calls from individuals who feel like they've exhausted all options, saying, there's nowhere else to go, nothing else to try -- what can I do next? We want you to understand that there is always hope, even when it seems elusive.
The Limitations of Standard Treatment & Where to Turn Next
Standard treatments for depression, such as medication and therapy, benefit many individuals. However, it's important to acknowledge that approximately one-third of people with depression do not respond adequately to these traditional approaches. It can be disheartening if you've found yourself in this position. But take heart— there is an innovative treatment option that may offer you the relief you've been searching for.
Transcranial Magnetic Stimulation (TMS) is a non-invasive, FDA-approved procedure that stimulates specific brain areas using magnetic fields. TMS has shown promising results in treating depression, especially for individuals who haven't found relief with standard treatments alone. At Pacific Mind Health, we offer TMS as part of our comprehensive approach to mental health care.
Turn to TMS Therapy at Pacific Mind Health for Hope and Healing
Depression is a complex condition that affects people in different ways. If you resonate with any of these symptoms we've discussed, we encourage you to take that first step toward healing. At Pacific Mind Health, we offer you compassionate support, innovative treatments like TMS, and a path to recovery tailored to your unique needs.
If you're struggling with treatment-resistant depression, your journey may seem like a never-ending battle. You might feel like no matter what methods of therapy and self-care you try, nothing helps to relieve the persistent feelings of despair.
If you've reached a point where you feel there's nowhere else to turn, there is hope! There are other options for managing your mental health – solutions that could make all the difference in helping you return to a better state of mind and outlook on life. If you're unsure whether it's time to explore beyond traditional therapies for your depression, think over the following signs:
You've Been In Therapy For A While With No Improvement
If you've been going to therapy for several months and you're not seeing any improvement in your symptoms, it may be time to consider other options. While therapy can be beneficial for many people, it's not a one-size-fits- all solution – and sometimes, even the best therapists can't provide the level of care needed to manage some cases of depression.
It's Hard To Stick To Your Treatment Plan
Depression can make it incredibly challenging to focus and follow through with your treatment plan, whether it involves therapy, medication, or other forms of care. If you find it difficult to stick to your therapy appointments or take your medication as prescribed, it could signify that you need more immediate, effective support.
You're Still Experiencing Symptoms Despite Treatment
Despite your best efforts to manage your depression through therapy, you may find that you're still experiencing symptoms. This can be incredibly frustrating and disheartening, but it doesn't mean you're out of options. If your current treatment is inadequate for your needs, it may be time to explore alternative treatments to help manage your depression symptoms.
Symptoms Are Getting Worse
If your symptoms are getting worse, or you are having suicidal thoughts, get help immediately. Suicidal thoughts can signify that your depression is severe and that you need more intensive support. While therapy can be incredibly helpful in managing depression, it may not be enough to address the severity of suicidal thoughts. It's essential to prioritize your safety and well-being by seeking additional support.
*The 988 Suicide and Crisis Lifeline provides 24/7, free and confidential support for people in distress, prevention and crisis resources for you or your loved ones, and best practices for professionals in the United States.*
Explore More Ways To Get Better At Pacific Mind Health
It's important to remember that seeking additional treatment options does not mean therapy has failed – it does
not mean that you have failed – but rather that it's time to explore other approaches to kickstart your healing.
Therapies like transcranial magnetic stimulation (TMS) and Spravato (esketemine) can help. These treatments help alter neural chemistry and activity to alleviate symptoms, giving individuals the support they need to make changes and feel better.
At Pacific Mind Health, we understand that every person's journey with depression is unique and how challenging it can be to manage with mere therapy. That's why we offer TMS Therapy and Spravato services to individuals who may benefit from additional support.
Our Spravato waitlist is live! If traditional therapy or medication aren't providing the relief you need, our team of experienced professionals is ready to help! With supportive guidance and specialized treatment pathways tailored just for you, we can help you overcome treatment-resistant depression and live your best life.
Imagine you have everything you ever wanted. Imagine you are healthy, successful...finally happy.
Sounds too good to be true? Not according to Lucky Girl Syndrome, a trend on social media that promotes the practice of manifestation and positive thinking as a means of achieving one's desires.
While this practice can benefit mental health and personal growth, it is important to recognize that it is not a guaranteed way to achieve success or fulfillment in life, especially for those struggling with mental health conditions like depression.
The Benefits of Manifestation and Positive Thinking
Lucky Girl Syndrome is a trend on social media platforms like TikTok that encourages people to repeat mantras and affirmations to attract things they want, such as luck, money, or love. The practice of manifestation and positive thinking is grounded in the idea that our thoughts and beliefs influence our actions and behaviors. By cultivating positive thoughts and beliefs, individuals can create a more optimistic and proactive mindset, which can help them navigate life challenges more effectively to achieve their desired reality.
Additionally, research has shown that positive thinking can benefit mental health, including reduced stress and anxiety levels, improved mood, and better coping mechanisms in difficult situations.
Caution of Lucky Girl Syndrome
While manifesting one's desires through positive thinking can be appealing, it is important to recognize that Lucky Girl Syndrome may promote toxic optimism and delusion. The practice overlooks the role of external factors and systemic barriers, such as socioeconomic status and access to resources, that may hinder an individual's ability to achieve their goals or lead them to overlook or minimize challenges and obstacles in their path.
But it's not just about how those born with greater privileges can tap into abundance more easily – the belief that Lucky Girl affirmations are enough to hack into your thoughts and alter your mindset fails to consider the added challenge of those with not just systemic but mental health barriers. Such is the case with depression, a complex condition that often requires professional support and treatment, and it cannot be overcome through positive thinking or manifestation.
The notion that an individual's reality is solely a product of their thoughts and beliefs can discount the experiences of those who may struggle with negative thought patterns and feelings of hopelessness, despite their best efforts to think positively.
Furthermore, toxic positivity, where individuals are encouraged to ignore negative emotions and focus solely on positive thinking, can harm anyone's mental health.
Why Manifestation and Positive Thinking May Not Be Enough
While positive thinking and manifestation techniques can benefit mental health and personal growth, it is important to recognize that they are not a substitute for taking consistent action toward one's goals.
Cultivating a positive mindset can help individuals navigate challenges and setbacks more effectively, but it is not a guaranteed path to happiness or fulfillment.
Instead, aiming for a healthy dose of positive thinking and working toward goals is ideal. By combining positive thinking with consistent action toward one's goals, individuals can create a more balanced approach to achieving their desired outcomes.
Get Support Manifesting Your Goals
While Lucky Girl Syndrome and the practice of manifestation and positive thinking can be beneficial, it is important to recognize that they may not be enough for everyone. So, if cultivating a positive mindset is your goal for the future, know that it may take more support in the present – and that's okay.
At Pacific Mind Health, we offer TMS Therapy to support individuals in achieving optimal mental well- being because we understand the importance of taking a comprehensive and evidence-based approach to mental health.
If you or a loved one is struggling with depression or other mental health conditions, don't hesitate to contact us for compassionate, personalized care to help you achieve your mental health goals and start living a more fulfilling life!
Have you heard about Cost Plus Drug Company? Everyone is buzzing about how they are having better luck with prescription refills—not just with affordability but with increased access. This should be celebrated as everyone should have timely access to affordable medicines. However, sometimes it can be difficult to get a refill on time.
At Pacific Mind Health, we recognize this struggle and want to shine a light on the small pharmacies in our area that make prescription refills easier for everyone!
Navigating the Prescription Refill Process
Navigating the process of medication refills can be tricky, especially if you're dealing with a large pharmacy chain or mail-order service. We know that many times, patients of Pacific Mind Health experience problems when trying to get their medications filled through big-box pharmacies.
It can sometimes take days or weeks before they hear back from them after submitting a request for a refill—and that doesn't even guarantee that the request will be approved! That's why we recommend smaller Long Beach and Los Angeles pharmacies as alternative options for our clients.
The Benefits of Smaller Pharmacies
Small pharmacies often have better success ordering medications or processing prior authorizations and insurance coverage than larger pharmacy chains. Similar to how Cost Plus Drug Pharmacy cuts costs by cutting out the middleman, the lower overhead costs of small pharmacies allow for more patient savings. Between services like same-day delivery and automatic refill programs, many small pharmacies also help save time.
Additionally, many small pharmacies offer personalized service and can provide more individualized attention to customers than larger chains would otherwise allow. That means less hassle and fewer headaches when filling your prescription with greater confidence and ease.
Smaller Pharmacies...Easier Prescription Refills
Sometimes, when it comes to prescription refills, bigger isn't always better! At Pacific Mind Health, we understand this
frustration and want to help our clients ensure their prescriptions are handled.
If you're having trouble filling your scripts at big-box stores like Walgreens or CVS, consider trying one of these local pharmacies: Ward's Pharmacy in Long Beach; Concierge Pharmacy in Torrance, CA; AHCS Specialty Care in Orange County.
These businesses prioritize customer service while offering convenient delivery and competitive prices—making prescription refills as pain-free as possible!
Learn More About These Pharmacies Local To Pacific Mind Health
Ward's Pharmacy is a family-owned pharmacy located in Long Beach, California that has been providing personalized care and services since 1927. In addition to prescription refills and delivery options within the Long Beach area, you can access several other patient services and resources through their website, RefillRX mobile app, or by stopping by to talk to a knowledgeable team member for help with your healthcare needs.
Concierge Pharmacy is another great option for finding your prescriptions quickly and conveniently. They offer same-day service, prescription delivery, and competitive prices for various products. Their pharmacist-led team offers prior authorization services to ensure patients receive the medication needed with minimal administrative hassle.
Advantage Healthcare Services (AHCS) offers medication management and synchronization (refilling your medication regularly) across California locations. As an independent pharmacy group specializing in behavioral health, their knowledgeable pharmacists collaborate closely with providers to discuss treatment modifications as needed. They also provide counseling services to help patients understand their medications (including side effects) more clearly.
We don’t have an on-site pharmacy at Pacific Mind Health but our team is always will to help our patients navigate the prescription refill process to the best of our availability. Don’t hesitate to reach out to a member of our team if you have questions.
Did you know that studies show approximately 80% of New Year's resolutions fail, and most fail by February?
Even if the optimism (and willpower) of your New Year Resolution fizzles out, there are still ways you can find joy and satisfaction in life. It all starts by prioritizing your mental health.
Refining your outlook by setting realistic goals can be a great way to increase positivity in daily life. To help improve your mood this year and beyond, our team at Pacific Mind Health put together these tips that can support wellness and boost your mood.
Exercise of any kind is beneficial for mental well-being, whether it's something low-intensity like walking or something more active like weight lifting. The key is finding activities you enjoy that will keep you motivated to stay active. To keep up with a goal of regular exercise, start by setting small targets that can be achieved within a reasonable timeframe, such as going out for a walk every day or going to the gym once a week. It also helps to keep track of your progress by writing down specific goals and celebrating each milestone.
Practicing thankfulness can be an immensely beneficial way to develop a healthier mental wellness routine. Being thankful can often change our perspectives on challenges, beautify ordinary moments and sharpen our orientation toward joy.
However, practicing gratitude takes practice. It may be helpful to keep a small journal on hand, noting anything that heightens your appreciation for life, even for simple moments and experiences.
Another strategy is to meditate daily and bring gratitude into your thoughts. Reflect on the difficulties you've overcome, meaningful relationships, and those who enrich your life while practicing thankfulness for all these elements in your life.
Establishing and maintaining a mindfulness practice is an effective way to stay present. A key tip for starting is to pick a distraction-free space and time to practice daily. Once you're settled, find your breath and follow its rhythm as it rises and falls. Gently bring the mind back to the breath every time you notice the mind wandering.
Regular mindfulness practice can help you cultivate more positive emotions, higher levels of resilience, better focus, and improved relationships with others. So permit yourself to commit to being present for a few moments every day - even if it's just five minutes!
Track Your Mood
Tracking your mood can be a powerful way to boost your well-being and mental health in the long run. To start keeping tabs on your mood, take time to identify how you feel each day - happy, sad, or somewhere in between – and log it in a diary or even as an occasional note on your phone calendar. Making sure to track for two or three weeks will give you an idea of which life events correspond to specific emotional states and help you spot patterns and trends. Then customize self-care habits based on these discoveries so that you already have a plan when those challenging feelings wash over you.
Staying connected to a friend, support group, or mental health professional is an excellent mental health goal that can positively shape your state of mind!
Connecting with others helps us stay motivated and inspired by others 'stories, new perspectives, and different ideas. To maintain this connection on an ongoing basis, it is best to be consistent in setting goals and scheduling time to talk with others throughout the week.
Creating regular reminders on your phone or digital calendar can also keep you accountable for staying connected and focused on your mental health goals.
Keep Going! We're Here for Support.
When life throws us obstacles, they can sometimes stand in the way of our goals. Mental health goals, however, often present unique challenges that make them difficult for a person to tackle on their own. Defeat is a powerful emotion that can amplify those negative feelings, blocking our ability to see brighter days ahead.
If it feels like you've tried everything from self-care strategies to medication with no results, maybe it's time to explore additional options that could work for you.
Transcranial Magnetic Stimulation (TMS) therapy has helped many people battle mental disorder symptoms like depression and anxiety. Why not give it a try to take back control over your mental health destiny? Contact us today at Pacific Mind Health to schedule a consultation and see if TMS Therapy is right for you!
Depression causes more disability worldwide than any other illness. That’s a pretty sobering statistic and one that has not improved over the years. Unfortunately, only about a third of people who suffer from depression will find relief with traditional antidepressants.
Failed medication after medication can create a self-defeating cycle that can leave you feeling frustrated, alone, and hopeless. If you or someone you love is one of the 17.3 million American adults who face Major depressive disorder each year, know that you are not alone.
There are treatments that can provide relief even when medications and therapy have failed. So if you're looking for a way to finally improve your mood and start the new year off on the right foot, TMS therapy may be right for you!
TMS Therapy offers a much-needed alternative for those who haven't found success with traditional treatments. Using gentle magnetic pulses, it targets the areas of the brain that regulate mood, providing lasting relief from depression.
Here are a few things you should know about TMS Therapy.
You Can Use Your Insurance Benefits for TMS Therapy Coverage
TMS Therapy is not something reserved for the elite and wealthy. It’s an affordable, insurance- covered treatment that’s available to you at Pacific Mind Health. This is an excellent non-medication treatment option for individuals experiencing severe depression or anxiety, and it has been life- changing for many of our patients.
We Can Help Verify Insurance
Our team is here to help you verify your insurance and answer any questions you might have about TMS Therapy. We can help get your treatment started by requesting insurance authorization. Begin today by filling out our TMS Insurance Authorization Request form online.
In this brief form, you'll answer a few straightforward questions regarding your condition, insurance carrier, and prior psychiatric medications you have tried. In most cases, authorized patients can start treatment within just one week. It's that easy!
TMS Is A Safe & Effective Treatment For Depression
TMS has been cleared by the FDA and is recommended by the American Psychiatric Association for the treatment of major depressive disorder. We’ve been using it in our practice for years and have helped many patients finally beat depression.
Make a New Year's Resolution to Prioritize How You Feel!
It's a new year, which means it's time for new beginnings! One way you can set yourself up for success in 2023 is by making a resolution to prioritize your mental health. It’s time to reach out for innovative support beyond medication.
You deserve to feel better.
When you schedule a free informational session, you take the first step in beating depression. And isn't that what new year's resolutions are all about? Focusing on something you can actually change?
At Pacific Mind Health, our team is committed to helping you find the treatment that's right for you. With TMS Therapy, you can finally break the cycle of depression and start living your life again.
Contact us today to learn more about this life-changing treatment.
The holidays are a time when many of us feel an increased sense of stress. The pressure to spend time with family, buy gifts, maintain your routine, and be merry can be too much. You may be especially vulnerable to holiday stress triggers that pop up this time of year if you struggle with your mental health.
It's important to remember that you may feel different during the holidays, and that's okay. Likewise, you may need to take extra care of yourself right now, and that's also okay. All said, there are a few things you can do to help make the holidays a little easier on yourself and keep your stress levels at bay.
1. Don't Compare Yourself To Others
There are a lot of expectations placed on us to be happy and festive this time of year, but that doesn't mean you have to force yourself to feel jolly if you aren't. If the thought of Christmas cheer makes you want to curl up in a ball and hide away until New Year's, that's perfectly understandable.
Does this mean it's the best solution for your mental health? No, but it's okay to acknowledge how you're feeling. Plus, you are less alone in feeling this way than you think. And when you need a mantra or reminder: think, more patience, and less pretending.
2. Don't Try To Do Too Much
There's so much going on this time of year! It seems like we're expected to attend events, get-togethers, and parties – whether or not our mental health hinders us. But you don't have to overextend yourself just because it's the holidays.
It's okay to say no when you're feeling overwhelmed. Unrealistic expectations (especially the ones made up on social media) can bring down the best people. Instead, prioritize your time and energy, focus on what matters most, and let the rest go.
3. Take Some Time For Yourself
Schedule some downtime daily to relax and recharge if you want to be proactive about managing holiday stress. There may be a hobby or book you've wanted to pick up. Use this time to do something that brings you joy.
4. Set Boundaries For Yourself And With Others
It's essential to remember that we always have the right to set boundaries, even during the holiday season. For example, if there's an event that you know will be too triggering or stressful, it's okay to say no.
The same goes for your loved ones. If certain family members or friends bring about added anxiety, negativity, or stress, then it's okay to set limits on how much time you spend with them. However, if that's not an option, practice saying no gracefully.
Don't be afraid to put your mental health first this holiday season. Remember, you deserve to enjoy this time of year and choose where to put your time and energy.
5. Reach Out For Support
Talking about your stress can help to lessen its impact. If you're overwhelmed by holiday stress, reach out for support from family and friends, and lean on your support system for tasks or errands when needed. They'll be happy to pitch in and provide relief.
And remember, there's no shame in admitting that you need extra support to handle holiday stress and feel better this time of year. At Pacific Mind Health, we're here and available to support you through the holiday season and beyond. Our professional psychiatric services (including TMS Therapy) can help you find your own kind of peace and joy this season.
Depression is complex.
You’ve probably heard this before if you have Treatment-Resistant Depression. It’s the complexity that makes depression so hard to overcome sometimes. What works for one person might not work for another, which is why innovative treatment plans are essential for relief and healing.
Even though depression can look different for everyone, at its core, depression is pain. It is an endless cycle and a constant battle against an invisible enemy. And sometimes, it feels like you're losing.
Depression is busy thoughts and negative feelings you wish you could change but lack the motivation and energy to alter them. It's feeling ashamed of yourself for not being able to 'snap out of it'. It's wanting better for yourself but feeling undeserving of it or guilty that you don't feel okay in the first place.
Why is depression so hard to overcome?
Because it never really goes away. It ebbs and flows, comes and goes, but it always lingers in the background, waiting for the opportunity to pounce again. But despite how difficult it is, many people manage to overcome depression every day. So the opportunity to finally feel well and rested enough to start making positive changes is worth exploring.
Depression Is Apathy & Fatigue
It's easy to feel like you're stuck in a rut when you're depressed. Everything feels gray and bleak, and it can be hard to muster up the energy to care about anything. Mix apathy with a lack of energy, and you end up with merely a list of changes you wish you could make but seem impossible and useless. It's no wonder that depression is so hard to overcome for some people – when you no longer care about improving your situation, it's hard to take the necessary steps to make changes.
Depression Can Be Frustrating & Isolating
There are many manifestations of depression, each with its symptoms. For some people, it's complete withdrawal and isolation. Some experience changes in eating and sleeping habits, while others may have difficulty concentrating or completing tasks. Not recognizing the wavering signs, combined with the stigma about depression and fear of asking for
help, leads to not getting help – or, at least, proper support.
So many people suffer from depression in silence because they're afraid to speak up or ask for help. This is one of the reasons why depression is so hard to overcome – because people are dealing with it on their own. Depression can be incredibly isolating, making people feel like they're all alone in their battle. Unfortunately, this isolation only worsens things and makes it even harder to ask for help.
Depression Treatments Can Vary
Depression is often described as a "trial and error" illness because its causes vary significantly from one person to the next. What works for one person may not work for another, and it can be frustrating to feel like you're constantly trying new things with no success. However, it's important to remember that depression is a complex illness, and the journey to recovery can be a long and frustrating process of trial and error when it comes to medications.
The most important thing is to keep seeking help and working with your doctor to find an individualized treatment plan that works for you. TMS Therapy is an excellent option for those who have not found relief from traditional methods. At Pacific Mind Health, we offer this cutting-edge treatment that has helped countless individuals overcome depression.
Depression is a very real illness that deserves more individualized understanding and support. If you are struggling with depression, we encourage you to give us a call today. Our team of experts will work with you to develop a customized treatment plan that meets your unique needs and is covered by most major insurance companies.
Depression over the holidays is a reality for many people struggling with their mental health. For some, the emotional toll of the holiday season can intensify the symptoms of depression, anxiety, and other common mental health disorders. It also doesn't help that the 'holiday season' seems to be inching closer and closer to the end of summer each year adding to the stress.
If you are one of the millions suffering from depression and struggling to find joy, it may be tempting just to “'tough it out”' and wait for the holidays to be over. But there is another option. TMS Therapy can bring renewed hope and healing as we head into the holiday season. Here are a few reasons to consider TMS Therapy before the holidays.
TMS Therapy Is Effective
Clinical studies show that TMS therapy is an effective treatment for major depressive disorder. We know that 17% of patients respond to treatment and 14% achieve full remission. TMS therapy is a non-invasive, painless treatment. Additionally, because TMS doesn't rely on medication, this treatment option has a lower risk of side effects. The most common is mild headaches or scalp discomfort—but these side effects are typically temporary and diminish within a few days of starting treatment.
TMS Therapy Is Covered By Insurance
Most major insurance companies cover TMS therapy, so you may only have to pay a small copay or coinsurance for each session. Begin our convenient insurance verification process today to find out if your insurance company covers TMS therapy. We'll be happy to explore your insurance benefits and answer any questions you may have about treatment. Payment plans are also available to help with out-of-pocket expenses.
Why Start TMS Therapy Now?
TMS Therapy is performed four to five times per week for roughly 4 to 6 weeks. We know that may seem like an extended treatment duration, and many people are concerned about missing time from work. However, Dr. Flatow and our team will be able to provide the necessary paperwork to ensure you are medically excused from work during your TMS Therapy sessions.
Suppose you are looking for something faster than traditional TMS. In that case, we also offer Express TMS Therapy which has been shown to have equal or better efficacy than traditional TMS protocols lasting 30+ minutes. This new treatment protocol minimizes time expenditure and discomfort.
Find Joy This Holiday Season and Beyond
Don't let depression ruin another holiday season. Our team is here to help! TMS therapy offers a medication-free treatment option that can help you beat depression and bring joy back to your life all year long.
We cannot wait to wish you a happy holidays and mean it because we know that this treatment makes that possible. Contact our team today to set up our complimentary information session.
Forgiveness is sometimes one of the hardest things we extend to others. As our own harshest critics, you can imagine that forgiving ourselves can be even more challenging.
It's easy to get bogged down in our own mistakes and feel like we can't move on, stuck in a muddy pit of regret. But when we turn away from the forgiveness and compassion we might not feel we deserve, we forgo the opportunity to free ourselves from the chains of guilt and self-blame.
Of course, we know that self-forgiveness is the key, but how do we access it? It's not something we can go looking for anywhere outside of ourselves. No number of apologies to someone we hurt can set us free.
Part of the reason is that self-forgiveness isn't about forgetting and letting go but acknowledging and looking inward — before looking forward. If self-compassion is at the root of our efforts to forgive ourselves, we can finally break free from shame, blame, and regret.
Self-compassion is the key that opens the possibility of healing. Here are five self-compassionate steps to guide you through the process of self-forgiveness:
Acknowledge the Pain
The first step is to acknowledge the pain you're in. Be honest about how much pain you're in and allow yourself to sit with those feelings. You can't start healing until you truly feel pain and see the hurt.
Turn Toward the Pain
The second step is to turn toward the pain rather than away from it. What have you had difficulty forgiving? See if you can pinpoint the pain or sensations in your body when you think about what happened.
Connect with your pain with a few deep breaths. With every inhalation, say to yourself, "I'm here" or "This is painful." Then, on each exhalation, release some of the tightness in your body.
Turning toward your pain doesn't mean wallowing in it or dwelling on it but simply acknowledging that it's there and that you're ready to face it. It can be helpful to imagine yourself holding the pain like a wounded animal or a small child.
Extend Compassion To Yourself
The third step is to give yourself the compassion you deserve. This means being gentle with yourself, speaking kindly to yourself, and treating yourself with care. Just as you would for a friend or loved one, turn toward your pain with gentleness and understanding.
Start by cultivating a more compassionate mindset. For example, it might help to imagine what you would say to someone else in your situation or to think about how you would want to be treated. Loving-kindness meditation and soothing rhythmic breathing for calming your nervous system are also helpful ways to arrive in this headspace.
If you continue with a breathing exercise, now is an excellent time to create space for yourself, your pain, and your mistakes. With every inhalation, imagine that point in your body expanding – or follow your belly or ribcage. With each exhalation, breathe new oxygen into your entire body. Allow that breath to present itself as whatever you need: strength, patience, gentleness, warmth, gentleness, or peace.
The fourth step is to forgive yourself. This doesn't mean forgetting what happened or excusing your behavior but accepting it and letting go of the shame and blame. Again, it's essential to realize that forgiveness is a choice and that it's something you can give to yourself.
You might engage in a forgiveness dialogue with yourself, whether aloud or in a journal. For instance, write a letter to yourself in which you express your pain and explain what happened. Then write a response letter in which you forgive yourself. Allow yourself to be vulnerable and honest, without judgment or self-criticism.
Moving forward doesn't mean forgetting what happened but rather committing to learning from it and doing better in the future. It might help to set an intention for yourself, such as vowing to be more patient or present. It's important to realize that you are not your mistakes and can choose to live in the present moment.
If you're struggling to forgive yourself, it might be helpful to seek professional help. A mental health professional can provide support and guidance as you work through self-forgiveness. You are not alone.
Unlock The Compassionate Key To Self-Forgiveness
Forgiving yourself is not a destination, but it can be an incredibly rewarding, worthwhile journey. And like any journey, it begins with a single step. So, start today by giving yourself the compassion and understanding you deserve.
There may be times when you need to revisit these steps or start again from the beginning. Be patient and remember that you are not your mistakes - you are so much more than that. You are worthy of forgiveness.
Depression is a condition that impacts millions of adults in the United States. Anyone who suffers from depression knows that it's more than just a bout of sadness. It's a medical condition that should be taken seriously.
Thankfully, many people find relief from depression with medication and therapy. But studies show that an estimated one-third of people aren't helped by medication. Furthermore, a case of depression that doesn't respond to two or more antidepressants is generally considered treatment-resistant (TRD).
At least, that's what some experts say.
Others attest that a person must try at least four treatments and/or therapies before depression can be truly considered treatment-resistant. Different insurance providers also have guidelines on how many medications or therapy sessions a person must undergo before they can be defined as having treatment-resistant depression.
Regardless, when you suffer from treatment-resistant depression, the exact definition doesn't matter — but the signs do. If you're experiencing symptoms of depression after treatment (whether one treatment or several), it's a sign you still need help. And the more confident and informed you are about the symptoms of TRD, the more likely you are to seek out other options for relief like TMS Therapy.
Watch out for these five signs that may indicate you are suffering from TRD:
Your Mood Isn't Improving After Several Weeks On A Medication
If you're taking medication for depression and it's not helping, that's a sign you may have TRD. However, it’s essential to give your medication a chance to work. Typically, it can take four to eight weeks to see results and ten to twelve to achieve remission. But if you're still not feeling any better after that time, it may be time to explore other options.
You Have More Frequent And Severe Depression Episodes
If you suffer from depressive episodes more frequently, or if your episodes are becoming more severe, this could indicate that you have TRD.
How can you tell if your depressive episodes are worsening? One way is to keep track of your symptoms using a daily mood tracker. This can help you and your doctor spot patterns and trends in your mood that may indicate a need for a different treatment approach.
You Feel More Anxious
Anxiety is also a symptom for many people with depression, as the two often go hand-in-hand. So if your anxiety is getting worse — or if you're feeling more anxious and depressed — that's a sign your current treatment isn't working as well as it should.
The Side Effects Of Medications Are Impacting The Quality Of Your Life
In some cases, depression medications can, unfortunately, do more harm than good. Side effects from antidepressants often include weight gain, sexual dysfunction, and fatigue. If your medication's side effects make it hard to function in your daily life, overriding any positive changes you may see, it might be time to try another treatment.
Your Depressive Episodes Last Longer
Some people notice that their depressive episodes are lasting longer than usual despite taking medications for depression. However, if symptoms are still lingering or growing more intense, it's a sign to contact your doctor to review your options.
Look Beyond The Next Medication For Relief
The bottom line is that if you don't notice improvements in your mood or feel worse after taking medication for depression after several weeks, it's worth exploring innovative depression treatment options like TMS Therapy.
At Pacific Mind Health, we offer complimentary TMS Therapy consultations to help you understand more about the benefits of TMS Therapy for treatment-resistant depression. So schedule your consultation today, and we'll walk through the process with you to begin your healing journey.
Have you ever seen a commercial advertising a new medication on TV? You know the one where couples are laughing on the beach as the narrator reads the long list of potential side effects (including death)?
The word 'side effect' has a negative connotation for many people. It reminds us of all the things that could go wrong or not work as intended. The more commercials we watch or internet stories we read with seemingly never-ending lists of adverse possibilities, the more the term 'side effect' gets lost in translation.
Let’s be clear: understanding the potential side effects of a drug or treatment is essential and should never be dismissed or overlooked.
However, it’s important to remember that sometimes side effects can actually be helpful. In the case of TMS Therapy vs. antidepressants, the chart below points out the reduced amount of reported side effects when it comes to TMS Therapy.
Side Effects of Antidepressants vs. TMS Therapy
As you can see, TMS therapy is without many of the side effects typically experienced with antidepressants, such as weight gain, stomach issues, dry mouth, and sexual dysfunction. For some, TMS Therapy may cause headache or nausea, but you should be able to resume your daily activities right after treatment.
While antidepressants work for many people, they don't work for everyone and can have significant side effects that impact your quality of life, including insomnia. Now, as new studies about TMS Therapy continue to emerge, there’s one positive side effect we need to add to the list of TMS benefits...improved sleep!
TMS Therapy & Sleep Disorders
Transcranial Magnetic Stimulation (TMS) is a treatment that uses magnetic fields to stimulate nerve cells in the brain. It is used to treat various mental health conditions — not only depression but insomnia, restless leg syndrome, and sleep disorders associated with depression.
Some sleep disorders and neurological diseases can cause sleep pattern alterations. This can also lead to changes in how responsive your brain is. This is why it is not surprising that rTMS (repetitive transcranial magnetic stimulation) is an effective treatment for sleep disorders and sleep disorders caused by neurological diseases.
Furthermore, neuropsychiatric disorders like depression and epilepsy are often associated with sleep problems. But a review article from SciMedCentral notes that after rTMS treatment, these conditions usually improve, and the patient's sleep pattern improves.
A recent 2022 study published in the Journal of Clinical Sleep Medicine looked at the effect of rTMS on sleep in a group of patients with major depressive disorder (MDD). The study found that rTMS improved patients' depressive symptoms, mood, and sleep quality!
Experience the Positive Effects of TMS at Pacific Mind Health
If you're struggling with depression and haven't been able to find relief with medication and therapy, TMS may be a good option. It's non-invasive, has few (adverse) side effects, and could help you get your life back on track.
If you're worried about the potential side effects of TMS, remember that sometimes side effects can be positive! And if you have any questions about TMS, we're here to answer them and provide support every step of the way. Begin with our complimentary TMS info session to learn more about the treatment and your insurance coverage options.