Treating depression can sometimes require persistence and ongoing strength. Reaching out for support about how you feel is undoubtedly an essential first step in your healing journey. Initial treatments for depression often include therapy, medication, or a combination of the two.

The good news: about 40 to 60 percent of people who took an antidepressant notice an improvement in their symptoms within six to eight weeks.

But what do you do if you or someone you love doesn't experience relief from medications or therapy? How do you know it's time to reach out and explore other options for depression relief?

Remember, antidepressants can take time to work. Mood improvements don’t happen right away; it takes time for medications to take effect. For example, many depression medications, such as selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs), can take about 2 to 8 weeks to work. Generally speaking, if your mood doesn't improve after eight weeks and you've tried previous medications, it could signify treatment-resistant depression.

Unfortunately, patients who suffer from treatment-resistant depression (TRD) can get caught in an endless cycle of trying medication after medication. TMS Therapy can break that cycle and help you move forward in relief.

If you are currently taking antidepressants and are considering whether or not they are right for you, here are three signs it’s time to look beyond medication for relief:

Side effects of depression medication can range from mild to severe and typically include weight gain, sexual dysfunction, fatigue, and headaches. For some people, the side effects of medication can impact their quality of life and weigh them down. If you are troubled by unwanted side effects, talk to your doctor to review your options.

Everyone responds to medication differently. Sometimes, your symptoms might get worse before they get better. This is why it's essential to communicate openly about your symptoms with your care team. Let your doctor know about all medications and supplements you are taking along with your antidepressants for optimal outcomes.

Antidepressants are an effective depression treatment for many people, but they are not the answer for everyone. If you have tried four or more different medications along with therapy and been unsuccessful, TMS Therapy might be the answer!

Many insurance companies require failed medication use and consistent therapy before they provide coverage. Our care team can help you understand your coverage for TMS during a complimentary information session.

TMTranscranial magnetic stimulation (TMS) is a noninvasive procedure that stimulates nerve cells in the brain to treat individuals diagnosed with severe depression or anxiety. TMS is a promising treatment for depression, as it is quick and effective, with immediate and long-lasting effects - positive ones. In comparison, medications used to manage depression can take weeks or months to work and may eventually stop working altogether.

TMS is a safe and effective option for treating depression with a high success rate but without the drawbacks of conventional depression medications. For these reasons, TMS is an increasingly popular treatment option for those suffering from treatment-resistant depression.

If you are experiencing any of these three signs that your depression medication isn't working, book a complimentary TMS information session with our team. We're ready to work with you to help you beat depression with a treatment plan that's tailored to your specific needs and goals.

Do you often find yourself caught up in the pain and suffering of others? It's not just that you recognize another person's feelings – you feel them!

To a certain extent, this level of empathy has made you a better person. For example, when you listen to a loved one talk about their problems, you share in their distress, enabling you to offer genuine support. Likewise, when you read about the death of a hometown hero, it moves you to want to reach out to their family, do something for your community, or be a constant, compassionate presence in an otherwise chaotic world.

Yet, in a world where every day seems to bring new disasters, war, heartbreaks, and difficulties, there comes a time when you start to feel the opposite. It's not that you've stopped caring, but you've lost the energy to keep caring so much.

Empathy extends beyond cultivating perspective and compassion for sensitive beings like you. Instead, your empathy leaves you feeling burned out and withdrawn, wondering how you've gone from big-hearted to cold-hearted - feeling even more confused because you know this isn't who you are.

It's important to understand that while empathy - the ability to share feelings of another - is a beautiful quality, it can also be emotionally draining if you don't know how to share and process your feelings.

Here are a few expert tips from our therapists at Pacific Mind Health that will allow you to remain compassionate and supportive to others without reaching the point of emotional exhaustion:

As a sensitive person or empath, you need strong emotional regulation skills. This means being able to effectively manage and process your emotions so that you don't get overwhelmed by the emotions of others. There are many ways to improve emotional regulation skills, such as mindfulness meditation, yoga, breathing exercises, and therapy.

Empathy is a beautiful quality, but everyone has their limits. When you care so deeply about others that it threatens your well-being, it can make you feel inauthentic, isolated, and emotionally exhausted.

Setting and maintaining emotional boundaries will help you control the extent of the emotions you take on. This doesn't mean that you become cold or callous. Instead, it could mean knowing when to take a break from engaging in specific conversations or watching the news.

Emotional acceptance means accepting your feelings, even the difficult ones. When you accept your feelings, you're less likely to judge yourself or try to push them away. This can be a complicated practice, but it can help you manage empathy fatigue.

If you're constantly putting yourself in other people's shoes and not giving yourself time to recover, you'll quickly become overwhelmed. So, when you're feeling drained or notice yourself getting agitated, it's a sign that you need to take some time for yourself. To minimize the impact of emotional vulnerability and fatigue, ensure you get enough sleep, eat healthy foods, and spend time doing things you enjoy.

Therapy is a powerful tool! Simply talking about your experiences and feelings with a professional can help lighten the load. If you ever feel emotionally overwhelmed, know that it's okay to take a step back. You don't have to detach from who you are to separate from what drains you.

The average person has over 6,000 thoughts per day - that's a lot to process! But, you shouldn't have to sort through your feelings alone. Our therapists will blend various therapeutic approaches to create a multi-faceted approach that suits your needs. Therapy can help you learn how to process your emotions without experiencing emotional fatigue, anxiety, or general overwhelm.

If you or someone you love is looking for therapy in Long Beach, CA, our compassionate team is here to help! We offer a variety of therapeutic approaches, and we’ll put together a customized care plan based on your history, challenges, and goals. Reach out for support today!

You've heard the saying before, "We all have the same 24 hours in a day." On the surface, it's true because none of us have 25-hour days. But this quote has a more profound message about time management and priorities.

Many of us have daily routines that create a consistent framework for our day. For example, we go to work, maybe hit the gym, make dinner, wash, rinse, and repeat until the weekend or your next day off. But, of course, many other things happen during those hours that make life rewarding, fulfilling, and sometimes stressful.

Like the edge pieces of a jigsaw puzzle, those consistent parts of our daily routine help create a border to keep us on track and a foundation to build upon and grow.

How you spend each day matters, but not every day will be perfect...or consistent! Life happens. And, when it does, it's essential to be intentional about where you put your time, energy, and focus. These five healthy habits will help you make the most of any day regardless of what life throws your way.

​Quality sleep is integral to your overall health and wellness. Poor sleep can have a negative impact on your daily activities, relationships, and family life. This is because there’s a direct correlation between lack of sleep, cognition, and the way you feel.
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Sleep is a basic human need essential for your physical and mental health. Your body goes through different phases of sleep throughout the night and usually works on a 24-hour circadian rhythm that helps you know when it’s time to sleep. If you struggle with the timing, quality, and amount of sleep, it could signify a sleep disorder that requires treatment.

Don't get stuck on autopilot! Think about how much time you spend going through the motions each day. When we fall into this mindset, we lose track of our intentions, and what matters. Living life on autopilot can be distracting and make it hard to focus or spark creativity.

On the other hand, practicing mindfulness allows you to refocus your attention and be present in the current moment. When you're mindful, you can cultivate a centered and non-judgmental mental headspace that will enable you to make
empowered decisions with clarity. So be mindful of your time and energy, even on your busiest days.

​We often think we don't have time for self-care or that it's selfish, but the opposite is true. When we don't take care of ourselves, we're less effective in everything else we do personally and professionally. So, carve out a little time each day to focus on activities that recharge you physically and emotionally.

Remember that self-care doesn't have to be expensive or take up hours of your day. Self-care can be as simple as reading a book, listening to your favorite song, calling a friend, or going for a walk during your lunch break.

​Healthy relationships are vital for a happy life. They provide us with love, support, and connection - three crucial things for our well-being. Even if it’s not realistic to see your loved ones every day, there are still many ways to stay connected.

Relationships are built on trust, effective communication, and mutual appreciation. In healthy relationships, both parties are active participants. Take a moment to reflect on all of the relationships in your life to ensure that both parties are committed in meaningful ways. Then, only spend your time, energy, and effort nurturing the relationships worthy of your love and attention.

Making the most of each day becomes second nature when you live intentionally. You have to take that first step and decide that you're going to do it. We understand that taking that first step is sometimes the hardest. If you or someone you love is looking for a psychiatrist in Long Beach, our team is here for you.

We strive to help create a treatment plan which will help you find a path to wellness whether that means medications, novel treatments, or psychotherapy. Our goal is to provide thorough diagnostic evaluations which will inform treatment choices and increase the likelihood the treatment will be successful.

Do you find yourself thinking that the worst will happen? Does it feel like your entire life will be ruined if something goes wrong? Maybe you have a habit of always finding the worst possible scenario right away, even before anything happens.

Sound familiar?

It’s called catastrophic thinking and it means you have the tendency to always think the worst is going to happen without considering other possibilities. People who experience anxiety at overwhelming levels sometimes overestimate the likelihood that negative events will occur. This type of thinking plays a significant role in fueling anxiety and depression. However, by understanding how catastrophic thinking works and how to stop it, you can live a more positive and fulfilling life.

We all experience setbacks and disappointments in life. But with adversity comes the opportunity to build resilience and bounce back. Catastrophic thinking can often create a series of doom and gloom thought loops that can crush positivity. Suddenly, it might feel like one setback is the end of the world.

​So, how can you stop yourself from coming up with such irrational predictions for your future before they eat away at your well-being and happiness?

Begin by keeping a log of the situations which cause you to think that ‘everything is ruined’. Then, note what happened in each case and why it bothered you enough for your catastrophic thinking brainwaves to start taking control.

Next time you feel overwhelmed by a setback, pause and reflect on the thought that just popped into your head. Is it true? Are you overly reactive to what's going on right now, or are you letting one lousy thing snowball into something more problematic?

Make sure you're not letting your negative thoughts run away from you! Ask yourself if it's possible that you're having these thoughts out of habit and what a more realistic thought might be.

For example, if you argue with your friend, then tell yourself, "It doesn't mean I can't be friends with this person again" rather than "I'll never have any more friends because of what I did.”

The most effective way to stop catastrophic thinking is by acknowledging that it's a problem in the first place. Mindfulness exercises can provide tremendous relief by helping you become more aware of your thoughts. In terms of catastrophic ones, mindfulness can help you find the space between what's happening now and whatever bad outcome you assume will happen. All of the 'what ifs' can spiral out of control and quickly trigger catastrophic thinking.

If you do feel anxiety start to kick in, try to stay grounded in the present moment by asking yourself the following questions:

• Is this thought true?
• What evidence do I have to support this thought?
• What would I say to someone else who was having this kind of thought? 
• Is there a more realistic explanation?

Catastrophic thinking can be a difficult habit to break because you might not even realize that it's happening. So, the more mindful you are of your behavior and thought processes, the easier it will be for you to stop catastrophic thinking in its tracks before feelings of anxiety or depression start taking over.

​To help yourself better process unavoidable setbacks, try using acceptance. Accepting that something has happened doesn't mean you're happy about it, but it means that you understand and acknowledge the reality of the situation.

It's normal to have bad days. No one gets through life unscathed by misfortune or sadness. A bad day doesn't mean a bad life. Unfortunately, anxiety can hover over you like a dark cloud even on your brightest days.

Anxiety can also take a physical toll on your body, but the appropriate mental health care can assist you in regulating, calming, and easing your mind with effective and practical treatment methods. Dr. Flatow and his compassionate team are here to help you break free from symptoms of anxiety so you can move forward this year in health and happiness.

Reach out for support today.

Have you ever taken a good hard look at someone in your family and thought, “Hmm, I wonder if that's where I get my nervous tendencies from?"

Many people with depression or anxiety experience that double-take kind of moment at some point in life, where they begin to connect the dots - at least the supposed dots.

You likely already know that depression and anxiety are both mental illnesses, but the question is, do they run in families…like diabetes and heart conditions can? Also, if you have a family member who has been diagnosed with one of these conditions, does it mean you will get them too?

In recent years, doctors have been trying to understand whether these mental health conditions can be passed down from parent to child. Studies of twins suggest that anxiety and depression may be inherent in nature. Identical twins have the same set of genes, while fraternal twins share only half their gene pool, which can explain why identical twins are more likely to both have anxiety or depression than fraternal twins.

​Despite what we now understand about the hereditary nature of depression and anxiety, doctors don't know which gene(s) cause these conditions, making it difficult to explain how they are passed down through genes. That said, different combinations of genes can make you more likely to develop anxiety or depression

Of course, genetics isn't the only plausible explanation for what causes depression or anxiety or their links within a family. Your personal experiences, lifestyle, and environment can also play significant roles, as they do in most other medical conditions.

This makes sense when we consider how in cases where someone develops one of these conditions before age 20, it is most likely due to their genetic risk. On the other hand, those who develop depression or anxiety later in life are more likely to have developed it from these other factors.

All that said, families tend to share many of these same factors, so it's tricky to know for sure the full extent that any factor - genetic or environmental - plays in these conditions.

At what point does anxiety become a condition? For many people, mild anxiety or stress is a regular part of their lives. But for others, these feelings might become overwhelming and interfere with daily activities.

Someone with an anxiety disorder will typically experience more frequent rapid breathing and heart rate, trouble sleeping, digestive and stomach issues, and persistent worries.

Similarly, depression can also vary in severity from person to person. Some people may only experience depressive episodes occasionally, while others may feel depressed most days. A few common signs of depression include feeling tired most of the time, having trouble concentrating on day-to-day tasks, sudden weight changes, and feeling hopeless or angry.

Do any of these signs sound familiar? If you're experiencing a number of these symptoms for two weeks or longer, it might be time to let your doctor know, especially if either condition runs in your family.

You might not be able to prevent depression or anxiety, let alone predict it, but you can be proactive. Whether or not a mental health condition runs in your family, there are always healthy habits you can build now to keep it from worsening including reaching out for support. 

A new year is underway filled with opportunities. This year, make a commitment to finding renewed wellness at Pacific Mind Health. We’re here to help you move forward in clarity, renewed focus, and happiness this year and beyond. Let’s find the right treatment that can help you break free of the symptoms that are holding you back in life. 

The holidays can be a wonderful time to spend with family, friends, and loved ones. For many, the nature of the season - the color scheme, the music, and all gatherings - all contribute to a sense of love and joy. For those struggling with depression, it can trigger a deeper sense of emotional pain and isolation.

Some say seasonal affective disorder (SAD) is to blame. While this disorder is a real type of depression that should not be discounted, not everyone who experiences increased depression around the holidays suffers from SAD.

Others point to increased stress around the holidays due to exorbitant expectations of how "perfectly happy" we should all feel during this festive time of year. A more modern view asserts that mass and social media posts depicting perfect moments - such as a magical snowfall on Christmas Eve - can make us more depressed than before viewing them.
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Still, what triggers increased depression around the holidays is typically more complicated than one singular answer; rather, the causes of heightened depression around the holidays likely lie in some mix of these factors, along with several others.

Unfortunately, the foods we typically indulge in during the holiday season are high-calorie and loaded with sugars and fats. They often lack the nutrients that our bodies need to function at their best. For this reason, it can be difficult for a person who struggles with depression to feel their best when they eat poorly during the holiday season.
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Alcohol is another substance that many people tend to overindulge in around the holidays. While many of us have no problem enjoying a glass of wine or a beer on Christmas Eve, others use alcohol to escape from feelings of stress, anxiety, and loneliness that often come up during this time of year. Yet, these "quick fixes" tend to cause more emotional – not to mention physical – strain.

​It's no surprise that money can add stress during the holidays. Many people struggle financially due to spending more on holiday gifts for friends and family members and expensive travel costs. Protect your mental health this year by not overdoing it and creating another burden of financial stress.

​People who live alone or have less frequent contact with family members are more likely to feel lonely during the holidays. Those who have lost loved ones may experience other triggers, such as their first Christmas without that person.

It's not uncommon for people to feel disappointed and stressed out if their holiday expectations fail to match up with reality. Sometimes traditions change over the years, or things suddenly arise and throw a wrench in our plans.

Facing unmet expectations during the holidays can be frustrating and painful, particularly when comparing our experiences to those around us. We might feel like something is wrong or missing in our lives when others seem so happy and "put together" during the holidays. This combination of feelings often results in sadness, loneliness, and anxiety.
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Don't let unrealistic ideals add more burdens to your already taxing holiday season. Instead, try focusing on what's right in your own life and be grateful for the good things you do have.

If you are struggling with heightened depression symptoms, it is important to be proactive about your mental health during this time. Seek out support from loved ones, professionals, or online support groups. Try not to put too much pressure on yourself to have the "perfect" holiday season, and remember that your mental health is more important than any holiday celebration. We're here for you! 

Thanksgiving is around the corner, and everyone is talking about gratitude. In some ways, gratitude becomes a bit of a buzzword during this time of year. But, all commercialism aside, there are scientifically proven benefits of gratitude. Cultivating an 'Attitude of Gratitude’ can boost your mood, improve relationships, help you sleep better, and bring you more joy in life.

But pure gratitude is so much more than just saying ‘thanks’. It’s about genuine appreciation for the goodness around you. So, where do you start? How do you tap into the benefits of gratitude and create a more fulfilling life?

A great way to begin your gratitude journey is by making gratitude a daily practice instead of a seasonal tradition. Here are a few tips from our Pacific Mind Health Team that can help you reap the vast benefits of living a grateful life year round.

This is an actual step you can take today and you don’t need to spend $50 on a fancy gratitude journal; a pen and paper will do just fine! Consider making a little space for a new journal on your work desk or nightstand or making room in the weekly spread of a journal you already use. You could even accomplish this practice on sticky notes if
you wanted to! What matters most isn’t when, where, or even how much you write, but how you go about it.

Writing one to three times per week in your gratitude journal is ideal. Although there is nothing wrong with a daily journaling practice, maintaining some level of spontaneity can help grow your capacity to acknowledge things that happened in the day that you didn’t expect. In other words, you can experience stronger feelings of gratitude when you savor some of life’s surprises - big or small. 

That said, the most critical element of gratitude journaling is specificity. So if your goal is to write down one thing you are grateful for, don’t just write down your best friend. Instead, write how much you appreciate their “just checking in” text today because they hadn’t heard from you in a while. Get personal and detailed if you want to truly recognize the impact of someone or something positive in your life.

If there were never a cloud in the sky, we would all take the sun for granted at some point. But thanks to the rain, each time we experience the sunshine that follows, we have even more of a reason to smile. 

If we want to appreciate something positive in our lives now, it helps to acknowledge the negative that came before it. You might have something or someone in your life right now that you know you should feel grateful for — the only problem is you’re having trouble feeling it.

For instance, maybe you left a job that wasn’t meant for you, and you want to feel more excited to wake up for the job you have now. Your new job might not be perfect, but what do you appreciate about it compared to the one you had? Are you glad you’ve gone from a toxic environment to a friendly one? Are you thankful for the more flexible hours or pay?

When you cultivate gratitude, think about your life or situation regarding how far you’ve come or what’s better today.

There are several ways to practice mindfulness, yet one underlying reason why it works so well. If you want to cultivate an attitude of gratitude, cultivate more awareness.

To do this, you can practice mindfulness meditation, bringing your attention to the present as you sit, allowing your feelings and thoughts to come without judgment or trying to change them. The goal of mindfulness is that the more present you become in life, the easier it will become to spot the goodness around you and appreciate it.

With mindfulness practice, you can go from cooking dinner on autopilot per usual into being attentive to the way you chop your vegetables, to feeling grateful for their vibrant colors and textures — how blessed you are to get to fuel your body so well.

If there’s one thing that a regular gratitude practice can show us, it’s that the little things in our lives aren’t so little after all. So as you embark on this gratitude practice, whatever you do, be patient. The benefits can take time to notice.

We also know that depression, anxiety, Bipolar Disorder, and other common mental health disorders can make finding gratitude difficult. Unfortunately, grief doesn’t take a break just because the holidays are here. In fact, the holidays can make grief and depression an even heavier burden to carry. If you or someone you love is suffering, reach out for support. There is hope beyond medication with TMS Therapy!

Imagine for a moment a small pea-sized pebble in your shoe. It's likely something we've all experienced at some point in life. You can feel it press against the bottom of your foot, but you push on, waiting for a good stopping point so you can remove it. It's so irritating and it's causing you to walk slowly- or even stand still. Finally, you remove your shoe and shake out the pebble for complete relief.

Why did you take so long to shake the pebble out of your shoe? 

Why did you allow yourself to be tormented by such a small thing?

The little things in life can weigh you down and hold you back. Sometimes it's hard to recognize the pebbles that are present within your life. Maybe you've been feeling off, sluggish, or more depressed lately. To obtain and maintain improved physical and mental wellness, you have to identify the root of the problem. Here are a few ways our team at Pacific Mind Health can help you prioritize the way you feel and stop ignoring the things preventing you from thriving in life.

Life is hectic these days! It's so easy to live life on autopilot, simply going through the motions and ignoring that pebble in your shoe. But if you want to obtain optimal mental health, you have to identify the problem and treat it. 

We know there's no one-size-fits-all approach when it comes to treating depression, anxiety, and other disorders. Care is different for everyone because we're all unique. Our thorough diagnostic evaluations will help identify the best treatment choices for you and increase the likelihood the treatment will be successful. 

Some people have tried 3 or 4 medications without relief and are searching for solutions through TMS Therapy. Others are looking to enhance their mental wellness by trying Hypnotherapy or CBT. Wherever you are on your journey to optimal mental wellness, we can create a customized plan to enhance your well-being and help improve the way you feel.

Treating mental illness in a modern society requires innovation and compassion, flexibility and focus. Like we said before, we know life is hectic. Maybe you’ve been putting your mental health on the back burner or chalking up your bad mood to stress at work. It’s time to move forward- and feel better!

Pacific Mind Health integrates evidence-based treatments into a customized health plan that optimizes mental health outcomes. One of our goals is to minimize medication overuse and dependence. 

Our skilled licensed psychotherapists offer a variety of therapy modalities best suited for your needs, including Cognitive Behavioral Therapy (CBT), Psychodynamic Psychotherapy, Mindfulness Meditation therapy, Supportive Psychotherapy, Dialectical Behavioral Therapy (DBT), and Exposure Therapy.

We genuinely care about our patients and strive to help them achieve their best health possible. Our comprehensive programs, tests, and therapies arm us with an innovative psychiatric toolbox that helps create customized care plans to achieve optimal wellness.
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Transcranial Magnetic Stimulation (TMS) is one of the tools we use to help patients break through difficult cases of depression, anxiety, and other common mental health disorders. It’s a non-invasive, FDA-approved treatment for Major Depressive Disorder. TMS Therapy uses magnetic stimulation to reinvigorate areas of the brain that have been affected by depression essentially turning those areas ‘on’ again. It’s a reawakening that helps lift the heavy veil of depression.

Whether you have a small pebble in your flip flop after a day at the beach or an entire pile of rocks at the bottom of your tightly-laced boot, we're here to help you move forward. Let's shake all of the things holding you back in life and find ways to move forward in improved mental wellness. 

Remember, depression is more than just feeling sad. It’s a complex medical condition that can be crippling for those who suffer. Our compassionate team is here to walk with you through your struggles to get on the path to renewed wellness. Give our team a call today!

We live in a culture that glamorizes self-improvement. Even if we aren’t looking for self-improvement or self-help tips, they are there. Slapped across the pages and covers of articles, books, and magazines, we see alluring titles that aim to trap us in by feeding us advice on how we can fix our problems or “fix” ourselves, and we eat those tips right up.

The issue with glorifying self-improvement all of the time is that it can make us feel like we aren’t good enough. So, we continuously choose self-improvement over-self care, as if becoming the best possible version of ourselves guarantees happiness. But being better or doing more doesn’t guarantee happiness in life. 

​What happens when you read “how-tos” is that your brain translates them into “if-thens.” For instance, we start saying things to ourselves like, “if I lose 10 pounds, I would be so much happier” or “if I start making more money, my life would be so much better.” The very basis of self-improvement makes us forget that enjoying life is a journey or a process, not a deadline or a destination.

Another problem with constant self-improvement is that it can become a form of avoidance. The self-improvement industry has a way of helping you acknowledge your problems (like that you can’t stick to your diet or stop fighting with your significant other.) But the “real” problem lies at the root of the problem, which is often underlying feelings of shame or self-doubt.
 
Self-improvement is like trying to cover up an issue with a shiny goal, and striving towards that or merely reading about it makes you feel like you’ve solved the problem or accomplished something.

​Finally, if you want to know what reinforces these feelings of shame and inadequacy, it’s also self-improvement. Our unrealistic expectations reinforce these feelings by enabling us to suppress them because we tend to focus on replacing
something about ourselves rather than improving it. Self-improvement can make us feel worse, leading to our constant need for comparison - whether that’s comparing ourselves to someone else or someone we want to be.

So what’s the solution to true self-improvement? Self-care.

​Through self-care, we can learn more about who we are to discover what actually makes us happy and feel good. We can face and manage our feelings and realize that it’s okay to choose to slow down over continuous effort. There is nothing
wrong with goal-setting or building upon your qualities to be a kinder or more organized person. Still, it becomes problematic for our mental health and wellbeing if we keep choosing self-improvement over self-care. Self-improvement is like dedicating time to do things that will make you feel like you matter. Self-care, on the other hand, is taking time to remember that you already do.

So many of us go about our daily lives without ever really giving thought to the fact that we are breathing. Sure, we associate and acknowledge breathing as a critical function that keeps us alive but breathing serves another significant purpose. Our breath is a dynamic and powerful tool when we choose to become more aware of it. 

Here are few ways mindful breathing can improve your mood.

Mindfulness is what keeps us grounded and focused when we find ourselves in conversation with our minds. For some, this mind chatter happens more than they wish it would; for others, it happens more than they even notice.
When you take time to pause and focus on your breathing with awareness, in turn, it brings more attention to your thoughts. A daily practice of conscious breathing is essentially a mindfulness practice, wherein we must first tune into our thoughts before we can control them. All too often, our busy minds cause us to become stuck on unhelpful thoughts that we believe to be true.

Our negative thought processes impact us to such a degree that we begin to believe we are our thoughts. By tuning into the breath, we tune into ourselves, and this newfound awareness enables us to be more conscientious of acknowledging the thoughts that serve our best interest and letting go of the rest.

When it comes to anxiety and stress, you likely know that the more you experience either of these, the more difficult it can become to control. Stress and anxiety can cause a spike in heart rate, breathing rate, and blood pressure, and to make matters worse, these uncomfortable physical symptoms can exacerbate these unwelcome feelings.

​Focusing on your breathing can bring you out of this heightened state of alertness. Deep, diaphragmatic breathing, in particular, activates your parasympathetic nervous system. The calming messages your mind receives signal your body to lower your heart rate and blood pressure and, in turn, calm your mind.

One way to understand the difference between stress and anxiety is that stress is a response to something happening in the present moment. In contrast, anxiety is typically indicative of a mental state that is stuck in either the past or the future. In other words, we often experience anxiety due to dwelling on things that have already happened or worrying about things that may not happen at all. Your breath can bring you into the present moment when you turn your attention to it, directing your focus away from your worrisome and anxious thoughts.

Have you ever noticed how nice it feels to release a long exhale or sigh? This is a natural bodily response that we do to relieve our anxiety or stress, and some of us might do this at the end of a long day without even realizing it; others do it without realizing this is what the breath is meant to do. So, imagine the world of benefits you could tap into by simply becoming more aware of your breath.
 
Practicing mindfulness and meditation can help improve the way you feel but sometimes they aren’t enough. There are many effective treatments for those who suffer from difficult and persistent cases of depression and anxiety. You don’t have to ‘push through’ another day. Our team provides compassionate care from your home through our telehealth services. We also offer TMS Therapy for treatment-resistant depression and other mental illnesses. Don’t hesitate to reach out for support today!

The COVID-19 pandemic continues to affect our daily lives now almost a year after the first lockdown orders in California. Many of us continue to face challenges that can be stressful, overwhelming, and emotionally damaging. Rising concerns about mental health sweep headlines as isolation and loneliness, two well-known psychological effects of COVID-19, continue to take a toll on the way people feel. Now, there's a new battle some COVID-19 survivors are facing in the aftermath of the disease that causes lingering anxiety, fear, guilt, shame, depression, accompanied by painful flashbacks. 

Battling a potentially fatal illness can be a traumatic event. We've seen this many times before in cancer patients and others who battle life-threatening illnesses. Although many people in the US have recovered from COVID-19, those who make it to the other side can be left with emotional scars from their battle. 

New research suggests that up to a third of those who fought COVID-19 and recovered are now battling symptoms of PTSD.

Many COVID-19 survivors experience symptoms that align with PTSD such as:
• Flashbacks (reliving the trauma)
• Nightmares
• Feeling tense or "on edge"
• Struggling with intrusive thoughts
• Being easily startled
​• Losing interest in enjoyable activities
• Having physical sensations like sweating or trembling 

We’ve all been there before...

You set a goal to motivate yourself and one thing leads to the next. Your job, the kids, baseball practice, the pandemic…where does the time go?! It’s so easy to put your health and wellness on the back burner these days.

Lately, have you found yourself giving more than you take? We know that trying to balance multiple roles in this “new normal” is stressful and sometimes overwhelming. It’s so easy to forget about the importance of caring and loving yourself during these challenging times even though it’s more important than ever!

Self-love is NOT about being selfish.

It’s not about “getting what you want” or overindulging.

Self-love is not selfish… it’s a requirement.

When we are kind to ourselves , that kindness often emulates around us. With Valentine’s Day around the corner, it’s a perfect time to focus on the power of self-love!

Here are some ways you can appreciate and take care of yourself each day to help boost your mood.

You really can’t practice self-love properly if you are constantly giving to others and running on empty. Remember that it’s OK to say ‘no’ sometimes! Learning how to politely say ‘no’ can help you preserve your time and energy. Healthy boundaries help you avoid overcommitting so you can remain healthy, refreshed, and happy!

Give up on the dangerous idea of perfectionism especially during a global pandemic! Choose acceptance instead. Some days, good enough is enough. Embrace your imperfections because someone else may see the beauty in your flaws. Love yourself for who you are! Don’t worry about meeting anyone else’s standards. As a general rule of thumb, if you wouldn’t say it to someone else, don’t say it to yourself!

​Don’t let life pass you by chasing the next best thing. Live in the moment and appreciate the ups with the downs. If the past is dragging you down, let it go! A positive outlook can help you view your mistakes and obstacles are opportunities to learn and grow. 

Try to find small ways to practice mindfulness each day with deep breathing, meditation, and relaxation techniques that can help you move forward in clarity. 

You wouldn’t hesitate to reach out for help if you had a heart condition or diabetes. The same should be try when it comes to your mental health. Don’t let the stigma surrounding mental health keep you from getting the help that you need to thrive!

We’re here to help you feel better! You don’t just have to ‘push through’ feelings of depression and anxiety. We believe that treating mental illness in a modern society requires innovation and compassion, flexibility and focus. Pacific Mind Health integrates evidence-based treatments into a customized health plan that optimizes mental health
outcomes. One of our goals is to minimize medication overuse and dependence.

Happy New Year!

The year 2020 is now officially behind us however its impact will linger for a very long time. Most of us are totally drained from the hardships and challenges of last year. Unfortunately, 2021 didn’t come with a ‘magic switch’. Many people are still facing challenges and hardships as we begin a new calendar year.

It’s OK if you are welcoming this year with uncertainty. The good news is you can make the decision to move forward with renewed energy and motivation. You have the power to change your mindset to change the way you feel! Let's
explore a few simple habits you can change to help you reenergize and motivate your mindset for 2021.

Time management is often overlooked, but it is the key to renewing your energy and motivation. Time management is one of the most important factors of productivity but having focus is KEY! Start by evaluating how you actually spend your time.

Are you spending too much time on tasks that don’t contribute to productivity?

Can you identify specific “time sucks” that hijack your attention and zap your focus?

Once you understand how you are actually spending your time, you can use it better.

Be mindful of “decision fatigue”. Princeton and Stanford have both done studies on the
subject and the results point to making important decisions during the first half of your day. Start
by tackling the most important things on your ‘to-do’ list to boost your sense of accomplishment
so you’re feeling motivated for the rest of the day.

As you clear up your schedule by making better use of your time, don't forget to prioritize your mental health. We all need a break from time to time. Plan to take a mindful moment by reserving 10 minutes to focus on the moment at hand. When we practice mindfulness, it helps calm racing thoughts by tuning into what we’re sensing in the present moment rather than reliving the past or imagining the future

Fitness goals are popular New Year’s Resolutions but committing to a healthier lifestyle is a better way of viewing self-improvement. Working from home and inactivity can lead to a  sedentary lifestyle. Sitting at a desk for hours and hours can leave you feeling sluggish and lethargic.

Get moving!

You don’t have to train for a marathon to be healthy. Go outside even if it’s just for a few moments. Exercise is one of the best ways to boost your mood. Newton’s first law of motion an object at rest stays at rest and an object in motion stays in motion.

The new year is just beginning and you have the opportunity to make the most of it! Make a resolution to improve the way you feel. If you or someone you love is struggling with depression, anxiety, or other mental health conditions, we’re here to help. Our compassionate team is here to walk with you by providing convent care from home through our telepsychiatry services. Don’t hesitate to reach out. 

​New Year’s resolutions often signify all of the things we want to do in the new year: Eat a healthier diet. Exercise more. Start a new hobby. All great goals to have in mind but, now more than ever, it’s important to make your mental wellness a priority in 2021. This year as you’re making a resolution list, don’t forget to incorporate some of these mood-boosting practices that can improve your mental wellness and help you thrive in the new year.

Social Media can be fun, distracting, and somewhat addicting. It can help you keep in touch with your friends which has been a blessing during these challenging times. However, being intentional with your use of social media is an important part of mental wellness.

Instead of using social media when you are bored, search the platforms with purpose. Social media often has a way of pulling you into a mindless scroll that can be a waste of time and energy. Sometimes headlines, opinions, and posts from your neighbor can be triggering and impact the way you feel. So, when using social media, be specific in your intentions. Whether it’s contacting a friend or checking out yournaunt’s holiday photos, be mindful as you are navigating news feeds. 

Speaking of social media, part of mindful scrolling includes not comparing yourself to others. Remember that you are only seeing the ‘highlights reel’ of someone’s life on social media…not the entire story. Unrealistic standards of perfection caused by social media can have a big impact on your personal body image and self-perception. It could trigger feelings of self-doubt, insecurity, depression, and isolation making it hard to see your own beauty and strengths.

Instead of comparing yourself to others, try focusing on the good things you have in life. When we focus on other people, we lose time that we could otherwise invest in ourselves. Don’t waste time comparing yourself to others in 2021! Instead, invest your energy into creating and caring for yourself and those worth pouring into. Create your
own ‘highlights reel’ that’s rooted in gratitude and growth. 

Loving and caring for others is a wonderful part of life. However, as the new year approaches, consider making yourself a higher priority. “Caregivers and parents spend so much time pouring their time, love, and resources into others that they forget to take care of themselves,” said Dr. Flatow. “Make self-care a priority in 2021 by doing little
things each day to recharge and renew.”

Go for a walk. Meditate. Start a gratitude journal. Exercise. The list of self-care ideas goes on and on. Whatever self-care looks like for you, be sure to commit in the new year. Show up for yourself to help reduce stress and prevent burnout.

Whatever your resolution for 2021, remember to be kind to yourself. The past year has been challenging for so many. You can welcome the new year with a renewed sense of hope and well-being when you set positive goals.
If you or someone you love is struggling, please know that our compassionate team is here to walk with you. Our telepsychiatry services offer convenient care from the comfort and safety of home so you can start out 2021 on the right foot. Give our team a call today. 

“What if I can’t do it?”
“What will people think?”
“What if something bad happens?”

Unwanted, intrusive thoughts can cause great distress for those who suffer from anxiety. They can feel so real...so threatening. When those feelings of unease and worry arise, many people get wrapped up in them and struggle to push them away.

Have you noticed that when you dwell on potential outcomes, your anxious thoughts accumulate? The more you get stuck on the “what ifs,” the more this way of thinking becomes habitual and harder to break. If this sounds like you, do not lose hope because stopping anxious thoughts can be as simple as creating them, and here is how:

In some cases, it is important to identify specific emotional triggers and associations, but in the case of anxious thinking, it is typically best to just let go.

Letting go does not mean suppressing thoughts or ignoring them; in fact, to let them go, you must first allow your thoughts to come as they are. Then you must work through them- why do I doubt myself this way? Why am I still stuck on what has already happened?

Finally, consider if these thoughts are serving your best interest or fostering positivity. You have done the hard work of acceptance and processing already; here is where you get to decide which thoughts you do not have room for.

What do you fear right here and right now?

What is weighing heavy on your mind?

Just as you would welcome your thoughts, welcome your fears. Sit with each one for a moment and consider the potential outcomes. If you have an uncomfortable conversation with someone you love, will you still be okay? If you do
not finish an assignment on time, will you still be okay? In the small chance that your answer to this question is anything but yes, then keep seeking perspective, focus on what variables you can change, and relinquish control over those which you cannot.

If you catch your anxious thoughts asking all of these “what if” questions, perhaps it is time to consider a new question: what if you allowed yourself to be present? By being present in the moment, your anxious thoughts will fall by the
wayside since the what-ifs do not exist in the present.

Through this mental state, you can practice the same idea of welcoming thoughts and letting them go; the difference is that mindfulness is what helps you notice that these thoughts are occurring in the first place. During mindfulness, you
will concentrate on either the breath or an object and simply become aware.

Mindfulness is not your time to sit, think, and process; mindfulness challenges you to welcome thoughts, let go of them, then return right back to what it is you were focusing on. Mindfulness gives you a calm, accepting, and non-judgmental place to return to when you notice you have drifted away with your thoughts.

Of course, sometimes anxiety disorders are crippling and require treatment. If your anxiety is interfering with your daily life, contact Pacific Mind Health for quality mental health care and support. Don’t just push through another day of anxious thinking! There are many effective treatments available for relief...our team can help!