mental health Archives -

Biofeedback

June 11, 2022July 4, 2022 by Holly Stuckey, posted in Anxiety

I am now offering biofeedback. This technique helps with anxiety, stress management, cravings, or physical discomfort. Biofeedback is a fun, interesting, and interactive therapeutic technique that puts you in the driver’s seat in managing your everyday stress reactions. Learn more about how your body responds to stress using easy techniques.

What Is Biofeedback?

Biofeedback is the use of technology and observation to teach you how to recognize and improve signs of stress and anxiety. An example of biofeedback is monitoring pulse or breathing while telling a stressful story, and then monitoring while doing focused breath work or meditation. When you learn to observe and control your own symptoms, you can use these techniques outside of session to relax yourself. Learning about your stress response helps you control it.

What Is a Session Like?

During a biofeedback session, you may have a non-invasive monitor clipped to your earlobe. We use this monitor and an app to obtain a colorful reading of your stress level. We may have a regular session and talk about whatever you would like, or we can focus on meditation and breathing techniques.

Another popular method is monitoring hand temperature. This involves holding a non-invasive sensor that simply measures temperature. As you relax, you can observe that your hands get warmer. Cold hands are a symptom of anxiety or stress.

You will be able to see your stress level displayed on the screen, and you will then learn which techniques work for you to reduce your stress level. The goal is to help you know what techniques work, and then to help you learn to recognize early signs of stress.

What Does Biofeedback Help?

Anxiety. Stress reactions. Coping with life stress. Preoccupation or obsessive thoughts. Cravings related to substance or process addiction. Pain management. Cold hands and feet related to Renaud’s or other circulatory problem. Any condition that produces stress or discomfort can benefit from biofeedback techniques.

Meditation

Featured by Holly Stuckey, posted in Meditation

Incorporating Meditation Into Mental Health and Addiction Recovery

How I Accidentally Started Meditating

I had been sober for less than a year when I started hiking. In many ways, it was an act of desperation. An outlet for my constant jittery feelings, a way to pass the long weekend days, something to plan and look forward to. And, although I didn’t realize it at the time, it was an intentional act to quiet my constant, noisy, and negative thoughts.

Years later, after learning about types of meditation, it occurred to me that all that hiking was walking meditation. My fixed gaze at the rocks and roots on the ground, the feel of my feet as they navigate nature’s obstacles, the sound of my steady breath and footsteps, and silently observing the surroundings as I pause to have a snack – this is meditation. This is mindful awareness. This is contentment in the moment. Meditation can be a clearing of the mind, as it was for me on those beginner hikes. A quieting, an absence of the usual discomfort. Or it can be the observation of sensation, observation of thought, recognizing the content of our inner monologue for what it is and releasing it.

My hikes, along with meeting participation and a good support network, worked for a long time. Several years later, the dreaded restlessness and discontentment showed up. I didn’t want to drink, but the actions and discipline it took for me to stay sober had become their own uncomfortable grind. Many who have struggled with addiction recovery or a mental health concern long term can relate to this feeling.

I picked up a book called “One Breath at a Time” by Kevin Griffin, and it changed my life. The journey that his book started led me to explore Buddhist recovery principles, a formal meditation practice, and eventually energy work. The starting point, and the most important aspect to this day many years later, is gradually learning to manage the mind. Training our minds to settle, to pause, to not give importance and audience to every passing thought. This is what meditation can do for you.

Why You Should Meditate

Meditation teaches you to manage your thoughts. This skill is useful when faced with anxiety, depression, attention difficulty, addiction cravings, and stress in general. Learning to manage your thoughts can even help with physical pain. While the goal of meditation is not to stop your thoughts, the skills you can develop while meditating will help you feel more in control of your thoughts. This leads to higher confidence and a calm mind.

How You Can Start Meditating

Do you feel intimidated when you think of meditation? I get it. Maybe you think of people sitting around on cushions, half smiles on their faces, seeking nirvana. Maybe you think of chanting, or complete silence. All of these are understandable, and can be accurate. What kind of meditation will work for you? The kind you will actually do. Try a few of these and see what you think:

Focus on your breath: Try breathing in for four seconds, holding for four seconds, out for four seconds, holding for four seconds. Then go back to in for four and keep going. Gently challenge yourself to a set number of repetitions (try 10?). Or, try to increase the number of seconds. For a fun guided variation, try this short video.
Recognizing and releasing your thoughts: Sit in silence and take a few deep breaths. Focus your attention on your breath, or on the weight of your hands on your lap or your feet on the floor. As thoughts begin to enter your mind, give them brief recognition, maybe a gentle “I see you, but not now” or simply “not now” and return to your focus on your breath or your hands or feet. If you practice this skill, you will find that you feel more in control of your thoughts, even when not in formal meditation.
Progressive muscle relaxation: You will gradually tense and release muscles. Start at your feet, tense them, hold the tension, and then release. Then, gradually, work your way up your body, slowly, small sections at a time. Either end with that sense of physical and mental relaxation, or transition to recognizing and releasing your thoughts. This is a great meditation to use when you are having trouble falling asleep.
Visualization: Picture yourself in a relaxing setting. This can be somewhere you have been before, or somewhere you create in your mind. This can be a beach, or a field, a garden, or a mountain view. Close your eyes, sit comfortably, and visualize yourself in the setting. What sounds do you hear? Waves? Birds? Wind chimes? Silence? As you continue to practice visualization meditation, try getting more and more elaborate with your visualization. What do you smell? Can you feel the sun or breeze on your skin? If you would like an interesting variation on this technique, then try this guided meditation where you picture yourself as a mountain.
Walking meditation: With your eyes open, walk slowly, stepping from heel to toe, focusing awareness on the feel of your feet on the ground. Breathe deeply, and focus on your breath. Then, pause, look around, and take mindful notice of your surroundings.

What Next?

When you are ready to start a meditation practice, try an app like Insight Timer. There are tons of apps out there, so look around and find your favorite. To start incorporating meditation into your recovery program, try Recovery Dharma‘s online and in person meetings. If you want more direction on how meditation can improve your stress level, anxiety, cravings, or other mental health or addiction concerns, then contact me to schedule a session.

Holly Stuckey

November 8, 2021

Seasonal Depression

Featured by Holly Stuckey, posted in Depression

Why You Feel Sad in the Winter, and How to Improve Your Mood

Seasonal Depression. Maybe you’ve heard it called the “Winter Blues”. Maybe you’ve heard the formal diagnosis: Seasonal Affective Disorder. What does it mean? These labels refer to the phenomenon that many people feel down or depressed in the winter. If you or someone you love suffers with this condition, this article should shed some light on why the depressed mood happens (yes, it’s a real thing) and provide tips and strategies you can use to lift your spirits through the winter.

Causes of Seasonal Depression

Why do some people experience a depressed mood in the winter? There are several potential biological causes, mostly related to sunlight. The lower amount of sunlight in the fall and winter can lead to a drop in our serotonin level. Serotonin is the brain chemical that is primarily responsible for producing feelings of happiness and mood stability. It also plays a key role in sleep pattern and appetite, both of which contribute to our mental health. Less sunlight also leads to lower levels of vitamin D, which has also been linked to depression, anxiety, and even psychosis. Sunlight also assists the brain in producing higher levels of melatonin, which is closely linked with sleep quality. As you see, our tendency to get less sun exposure in the fall and winter can lead to natural chemical drops with a big impact on our mood, sleep, and appetite.

Other potential causes are emotional or linked to a stress response. The holiday season can lead to feelings of anxiety and depression. For some, holiday stress is brought on by family interactions, expectations, and financial obligations. For others, isolation or feeling left out can cause depression. Covid-19 and the resulting change in the ways we interact with each other was a major contributing factor last year, and will continue to impact holiday stress levels and mood changes this year for many. Our change in diet, sleep, and exercise pattern around the holiday season can increase the severity of anxiety, depression, and other symptoms.

One key to successfully improving your mood is making a commitment to build the foundation for a habit that works. Trying something one time when we are feeling really low, and then dismissing it as ineffective, can be so tempting. Try a couple of strategies three times, then see how you feel compared to when you started. Make some notes so that you can know how you felt in the moment, right after the activity. Go back over your notes at the end of the week, so that you can form a strategy for the next week. It is hard work at first, but building a routine and knowing what works for you is a powerful and rewarding feeling. Give a few of these strategies a try!

Strategies to Boost Your Mood When Experiencing Seasonal Depression

Sunlight: Ok, maybe a little obvious but so worth mentioning. Nothing beats the sun for regenerating that lacking serotonin, vitamin D, and melatonin. Here’s the thing though. The reality is that you are feeling depressed. You maybe don’t even want to get out of bed and have really low motivation. So how do I expect you to drag yourself out into the sunlight like a reluctant vampire? Try this: Pick the thing you want to do, maybe the only thing you want to do. What is it? Check Instagram? Send your friend a text? Watch the next episode of Squid Game? Put on some makeup? Just for today, just for this minute, you can only do that thing outside. Force yourself to sit outside for 15 minutes, using that thing you want to do as the reward. And then do that at least once per day.

You will feel so much better, and build a habit that will keep building on itself once you see the reward in your mood boost. Trust me, it works.

Snacking: Yes, you read that correctly. Healthy eating can boost serotonin. What are the best snacks for a happy brain? Easy snacks include almonds, bananas, cheese, pineapples, avocado, and hummus (chickpeas). If you want to make more of a meal of it, add some salmon, turkey, eggs, or tofu. And I saved the best for last. My personal favorite serotonin booster: dark chocolate.

Exercise: Pack a snack and take it to the park. When you feel up to it, a nice walk or jog around your neighborhood or park will give that brain serotonin that has been lacking a nice jolt. Walking in nature also gives you the opportunity to use some mindfulness skills such as appreciating the trees, looking for wildlife, or feeling the sensation of the sun or wind on your skin. Try making a conscious practice of observing what you hear on your walk, what you see, observing the feel of your footsteps, or observing the feel and sound of your breathing. When you practice mindfulness on a regular basis, it is linked with increased well-being and contentment.

Be nice: Doing something nice for someone else gives us a solid mood boost. It’s called a “Helper’s High” and it kicks in when we help someone else out. So as you are going about your day, look for those small opportunities to be nice. Give someone a compliment, leave a nice review for a business, pick up litter, or let someone go ahead of you in line. You will spread positivity and boost your mood at the same time.

Meditation: Meditation is quite possibly the best way to boost your mood naturally. It boosts dopamine (another “feel good” chemical) and serotonin in a way that grows over time. So, this means it is a great idea to build your own meditation practice, not just sit and try to work it out when you need it. I am a firm believer in meditation, and have a future article planned to guide you in building your own custom meditation practice. For now, go over to https://insighttimer.com/. It is a great meditation app with tons of free content and a beginners guide to get you started.

Schedule a Therapy Session: Talking to a professional is a beneficial way to process the stress or depression you are feeling this winter, especially if your depressed feelings are related to holiday stress, family interaction, or isolation. If you are in Georgia, contact me and I would love to help you through your winter blues with a few counseling sessions, some meditation training, or some energy work to relieve stress and work toward your goals. The act of doing something to take care of yourself, experiencing some clarity, and working toward a renewed purpose can definitely help you battle your seasonal depression.

Medication or Medical Help: If you tried these strategies without relief, or if you are experiencing emergent symptoms such as suicidal thoughts or inability to function, it is time to reach out to a doctor or nurse practitioner for help. Supplements or psychotropic medications can help relieve your symptoms, so seek out that appointment today. If you are experiencing an emergency, call 911.

Take care of yourself this winter season. While focusing on these strategies, remember to also show yourself some compassion. Everyone struggles from time to time, and you will get through this. Thanks for reading, and feel free to reach out and let me know if there’s a topic that you would like to see in a future article.

Holly Stuckey

October 24, 2021