Marisol Guerra-Garza

One of the first questions I ask my client’s during their initial intake is if they have a healthy routine set in place. I would say about 7 out of 10 times, the answer would be NO. Most client’s report a lack of motivation, feeling overwhelmed, or just not knowing where to begin in creating one. First, I feel that it is important to know that establishing a routine is a way to promote health and wellness through structure and organization, according to NM.org and second, studies show that a routine can greatly improve your health overall. Their research further shows that individuals that do not have a routine often suffer from:

-Stress
-Poor Sleep
-Poor Eating
-Poor Physical Condition
-Ineffective use of time

Below are 8 tips from the Naya Clinic for creating a Healthy Routine:

1. Test your new routine for a period, of time to see how it is working for you. Be flexible and don’t forget to modify what is not working.
2. Don’t set yourself up for failure by doing too much. Be realistic—do not expect to accomplish everything in order, to be successful. A routine is meant to act as a guide for your day.
3. Having a routine isn’t about filling every hour of your day with tasks or errands. Sustain some spontaneity, add mental breaks or self-care activities to rejuvenate your energy, and find moments to be grateful for.
4. If tasks seem overwhelming, break them down into smaller, manageable tasks or goals to get your momentum going.
5. Establish and maintain healthy boundaries by having a limit to your routine or the number of tasks. Just as it is possible to be overwhelmed by a lack of schedule or routine, you could overwhelm yourself with too many tasks; find your perfect balance between the two.
6. You can use a daily planner, app on your phone, or notepad to keep track of tasks but figure out what works best for you.
7. Goals are a great way to monitor your progress whether your goal is to do three new self-care activities a week, organize your room, or to meal prep for the week. You can even create three larger goals to accomplish for each week that are your top priorities.
8. With time and consistency, healthy habits transition into healthy routines.

It is important to remember that everyone is unique; and creating a routine should be fun. Remember to celebrate yourself and remember that with time and consistency you will see the benefits not only physically but mentally.

Resources:

https://www.nm.org/healthbeat/healthy-tips/health-benefits-of-having-a-routine

https://www.nayaclinics.com/post/8-tips-for-establishing-a-healthy-routine

For most, alcohol is not seen or categorized as a drug; however, it is the most widely used and easily accessible drug plaguing our country today. According to the National Institute on Alcohol Abuse and Alcoholism, a survey completed in 2019 showed that 85.6% of people ages 18 and older reported that they drank alcohol at some point in their lifetime. That same survey also showed that 414,000 young adults ages 12-17 reported being diagnosed with an Alcohol Use Disorder.

Alcohol as a Coping Mechanism

Due to its easy accessibility and effects on the nervous system, which causes a sense of relaxation, reduction of inhibition, lack of judgement and memory, alcohol is the drug of choice for most who are wanting to de-stress and forget their problems. However, continued avoidance of one’s challenges can lead one to develop an alcohol disorder, as well as other mental health issues. The more one uses alcohol as a coping mechanism the more they are susceptible to addiction, damaging relationships and increase in failure at developing healthy ones.

How Alcohol Affects the Brain

Our brains rely on a delicate balance of chemicals and processes. Alcohol is a known depressant, which means it can cause a disruption in the balance, which affects our thoughts, feelings, and actions. Alcohol is known to lower one’s inhibitions, which is why some report feeling more confident and less anxious. Regardless of the mood you were in when you started drinking, it is highly possible that negative emotions are more likely to take over. Alcohol consumption is also linked to higher levels of aggression, anger, anxiousness, depression, and suicidal ideation. 

Signs that Alcohol is Harming your Mental Health Include:

–Issues with sleep

-Low moods

-Tiredness

-Feeling more worried or anxious

-Low energy

-Poor concentration

-Issues with memory

-Increase in risky behavior

-Increased anger or aggression

-Thoughts of self-harm or suicide

Seeking support and assistance

If you find your self in a situation where you feel out of control and in need of assistance the following is recommended:

-Individual Therapy

-Group Therapy (AA/NA)

-Family Therapy

-Trauma Therapy

-Residential Treatment Program

-Intensive Outpatient Program

Finding the root of what is causing one to choose alcohol to cope is very important in order to find ways to over come becoming addicted. Alternative coping skills include reaching out for support, practicing mindfulness, physical activity, and speaking to a professional.

Resources:

https://www.drinkaware.co.uk/facts/health-effects-of-alcohol/mental-health/alcohol-and-mental-health

https://headspace.org.au/young-people/how-does-alcohol-affect-mental-health/

https://www.sandstonecare.com/resources/substance-abuse/alcohol/alcohol-use-as-a-coping-mechanism

https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/alcohol-facts-and-statistics

 One of the most common questions that I get asked during an initial intake session, is “why are you asking about my diet.” For most of us, this question is only asked in most medical settings, and most are somewhat offended or perplexed about the question. The way I attempt to explain this to my client’s is by using the term “balance.” Recent studies show that a combination of physical, mental, and emotional health is needed to be and stay balanced. Dr. Gabriella Cora, a board-certified psychiatrist states that “we tend to separate our brain from the rest of our body, but good health means good health from a holistic perspective – from head to toe.”

The Science Behind Food and Mood

In a nutshell, the connection between diet and our emotions comes from the close relationship between our brain and gastrointestinal tract, which is also referred to as the “second brain.”

How does this work you ask? Well, our GI tract houses billions of bacteria that impact the creation of neurotransmitters, which are chemical substances that constantly carry messages from our gut to our brain. Common examples of these are dopamine and serotonin, which are both known to regulate our moods.

Therefore, eating healthy foods and establishing a proper diet promotes the growth and production of good bacteria, which in turn affects neurotransmitter production. When production of neurotransmitters is working correctly, our brain is better able to receive these positive messages more effectively, which reflect more positive emotions.

It is important to also know that a diet high in fat and constant consumption of junk food can cause inflammation that can hinder the production of neurotransmitters. When you stick to a diet of health food, you’re setting yourself up for fewer mood fluctuations, an overall happier outlook, and an improved ability to focus, according to Dr. Gabriella Cora, Psychiatrist.

Tips to Establish a Healthy Diet

• Establish a healthy eating plan
• Set realistic goals
• Pace yourself
• Seek support (dietician or nutritionist)
• Drink water
• Exercise
• Watch sugar intake
• Don’t skip breakfast
• Incorporate fruits and veggies

It is important to remember that it may take time to feel the mood changes once a better diet has been set into motion and how many changes are implemented. With time, eating healthy, exercising, and taking medication properly can assist in overcoming some mood disorders and help in lessoning the effects of others.

Resources:

https://www.aetna.com/health-guide/food-affects-mental-health.html#:~:text=When%20you%20stick%20to%20a,symptoms%20of%20depression%20and%20anxiety.

https://www.mhanational.org/healthy-diet-eating-mental-health-mind

https://www.webmd.com/diet/obesity/features/7-ways-get-your-diet-off-good-start#1

Cyberbullying is the use of electronic communication to bully a person, typically by sending messages of an intimidating or threatening nature. According to firstsiteguide.com, recent studies have shown that 7 in 10 young adults experience cyberbullying before they hit the age of 18, and cyberbullying is the use of any type of harassing, threatening, and demeaning language with the intent to cause emotional and psychological harm. The most common types of online bullying are posting mean comments, starting online rumors, make sexual remarks, sharing screenshots of other’s posted content; and are most often posted to make fun of a person’s appearance, intelligence, race, or sexuality.

Adolescents that have reported being cyberbullied also report experiencing low self-esteem, low self-worth, social anxiety, depression, and suicidal ideation. Recent studies also show that more adolescent suicides are connected to teens being bullied online.

With the internet already dubbed as a dangerous and influential platform, most people are shocked to find out that not only are teens more prevalent to being bullied online, but that 35% of them participate in cyber self-harm aka self-trolling. In other words, teens are anonymously bullying and trolling themselves online.

According to goodtherapy.org, this new trend also known as digital self-harm, is more common among males than females. Multiple studies also show that most males do it for attention while females participate in it to cope with depression and psychological pain.

In addition, sites like cybersmile.org and firstsiteguide.com report that, researchers believe that most teens who practice this trend are doing it for the following reasons:

• A cry for help
• To gain popularity
• Buildup their self-esteem by triggering compliments
• To get attention
• To test friendships
• To regulate emotion
• To punish oneself
• To gain a sense of control
• To combat dissociation
• Boredom

The concept of Cyber Self-Harm is relatively new to most people; but is a growing issue among adolescents. Any form of self-harm that is not treated can ultimately become a habit. According to whatis.com ways that parents can help and support their child if they suspect this is occurring is too:

• Maintain open communication
• Monitor online usage on all social media platforms regularly
• Avoid judgement and listen with an open mind
• Build a positive support system
• Consult a professional if deemed necessary

It is important to also understand that most parents will want to blame technology for their child’s behavior. However, technology and social media platforms are merely a tool for expressing the behavior.

 

For many of us, the past 2-3 weeks have been anything but normal. With the COVID-19 virus on the rise, and local government rules and regulations changing daily, it is no surprise that most of us are experiencing higher levels of stress and anxiety. Many of us have been mandated to work from home, our children’s schools have closed, we’ve been told to practice social distancing, and certain foods and household products have become scarce. These, along with a slew of other concerns have found their way into our daily life and threatened to jeopardize our mental health.

One way to help offset these higher levels of stress and anxiety, is to practice meditation. According to liveanddare.com, meditation is a mental exercise that involves relaxation, focus, and awareness. Meditation can be done individually or in a group setting. And while it is important to set aside time for self-care, getting your family involved could potentially provide them with some much needed de-stressing along with some family time. In addition, several benefits of meditation include reduction in depression, stress, anxiety, and it even assists with mood regulation, and building resilience, according to positivepsychology.com. In children, meditation can help boost self-esteem, motivation, develop empathy, and improve attention span. There is no need to overthink or spend a lot of time preparing; just find a comfortable spot if practicing individually, or an ample space in your home to fit your family. Begin by finding a comfortable place to sit, close your eyes, and make sure to focus on your breathing. If you’re just starting out, begin by meditating for 5 minutes at a time. Then, gradually increase that time to 10 minutes, and then 15 minutes. I suggest utilizing a meditation app or any of the available videos on YouTube, to practice guided meditation. Many of the videos and apps have the option of incorporating music, which for some helps them keep focused and relaxed during the process. There are even videos specifically for children that any parent can enjoy and participate in.

With so many different variations, and the encouragement to make meditating your own, it’s no surprise why many individuals incorporate it into their daily routine.

Helpful Links to get you started:

How to Meditate