InMindOut Blog

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

       We’ve all heard this statement before, “I’m not enough because….” These words seem innocuous when we first look at them. We may use them to foster a sense of accountability to ourselves, or use them to foster the gumption to complete a goal of some kind. Because, who wants to be lacking in anything right? If we focus on improving our wardrobe, then we’ll be good enough to keep company with certain people. If we put in some extra time at the gym, we’ll be fit enough and maybe attract that perfect person. If I eat the right things, then I’ll be enough. Several months or years later, we are still whispering that statement of “I’m not enough” and we have ultimately run out of strength to continue going because we don’t see progress. This, of course, can lead to anxiety and depression taking over thus making the cycle even worse.

The problem with saying “I’m not enough” in one area of our lives is that it never is just limited to that one part. It spreads to every nook and cranny and fuels us to keep fighting an uphill battle that we may not be meant to fight at all. “I’m not enough” statements can send us on a trajectory towards unhealthy habits in terms of how we treat ourselves and even the people around us. In order to develop a healthy sense of identity, we must take the phrase “I’m not enough” and turn it into “I’m enough.” How do we accomplish this? Below are some tips to foster “I’m enough” moments in your life. 

1. Recognize your uniqueness and accept it. A common problem that we as mental health professionals see nowadays is this general lack of acceptance when it comes to personal character or traits. Many people don’t like who they are, or are taught to not show appreciation for certain traits. The danger of this tendency is that we don’t ever foster value in ourselves and see that we have a part to play in the world around us. Recognizing that we each have a role to play and actually working with that role will help us develop an appreciation of ourselves. Great questions to ask yourself are, “What are my strengths? What do I bring that people can’t live without? What have been some of my accomplishments?” 
2. Don’t just focus on your faults. Do we have faults? Absolutely! We all have things about ourselves that we don’t like and that other people don’t like. The problem that we run into is this hypersensitivity to our faults or flaws. We try to eliminate them from the equation of our existence, and very unsuccessfully. Our faults do not have to define us. Rather they can be used as our greatest asset if we look at how having this fault might add to our character. In fact, there might be a moment where our faults can actually be used to help someone else who is struggling with the same thing. Accepting our faults as being a part of us, and learning to use them to our advantage, or add to our character is an essential component to creating the mindset of “I’m enough.”
3. Avoid comparison traps. We all do this at some point. We have looked at a friend or family member and have run the comparison script through our minds because it looks like they have something that we don’t. Of course they have something that we don’t. That’s because they are not us! We are not meant to be walking the same road as our family members or friends throughout the course of life. We are meant to be walking the road that we are on. Accepting that our journey is not the same as everyone else’s and seeing that it’s not meant to be can be a very freeing experience for each and every one of us. 
4. Gratitude is required. In order to see ourselves as enough, we must be grateful for who we are and what we have. People who are insecure in themselves tend to always want more from each segment of life. This only fosters an attitude of dissatisfaction and a life of complete unrest. Being grateful for our lives just as they are allows space for us to look for the changes that need to be made rather than just ones that we would like to make. 

As I mentioned before, it can be very easy to develop a mindset that tends to say, “I’m not enough.” In order to help protect our own mental health, we need to first exercise the idea of accepting ourselves as we are. Without meeting this need of acceptance in ourselves, we will not be able to live a balanced life as what is necessary in order to sustain our overall health.

         Autism Spectrum Disorder, like all mental health disorders, is a complex disorder to treat. Since Autism is in and of itself a developmental disorder, there are many different things that must be addressed in the course of treatment. In the process of treatment, however, there is a very crucial element is often left unaddressed by clinicians and parents alike. The strengths of the child or the individual diagnosed with the disorder are often overlooked, or even minimized because the behaviors or problems are so blatantly obvious. As a clinician myself, I know that the first instinct is to immediately focus on resolving the problem that the client brings to me for treatment. But I also find that focusing on my client’s strengths is a necessary component for treatment. This brings to mind at least two questions that need to be addressed. What are strengths of individuals with Autism? How do we recognize them?

1. Individuals with autism are highly intelligent. If you were test the intelligence levels of a child that has been diagnosed with Autism, chances are you would have a very high number. This is a very common occurrence. The mind of an individual with autism tends to hyper focus or become obsessed with a subject matter and eventually becomes an expert on it. This is why so many children diagnosed are often dubbed “little professors.” This level of intelligence when properly applied can help the individual with excelling in their career of choice, or even in school.

2. Individuals with autism can make very sound decisions. Research has shown that because people on the spectrum are very logical and linear in their thinking, they are also very good decision makers. Many individuals will not make a decision that is not logical or does not show to have some sort of concrete pay off in the end. Thus, they will research out more information and take their time to make a very concrete decision (Shah, 2016).

3. Individuals with autism are very loyal to their friends or family. While I was working as a registered behavioral technician, I had the opportunity to see children with autism interact with kids that were their friends. One key element that I saw was an intense loyalty to those kids who had accepted them and had consistently shown themselves to be friendly or caring. This is often shown by protective behaviors. For example, a child on the spectrum will constantly try to protect their friend from a supposed bully if they see that is what is happening.

4. Individuals with Autism are very excellent problem solvers and very strategic in their thinking. As stated before, individuals on the spectrum are very logical and linear with their thinking processes. This often causes many of them to try different processes that will actually achieve a desired outcome (Shah, 2016).

So how do we recognize these strengths in our children? First we have to see that our child is so much more than their diagnosis. Many times we get wrapped around the idea of the diagnosis that we tend to fail to see how our children are themselves. Does that mean that we don’t focus on correcting their behaviors and teaching better ways of doing things? Absolutely not! Instead, we focus on balancing out the good with the bad parts about the disorder and we accept them as being parts of our child’s life.

Second, we accept the things that we can’t change and focus on the things that we can. While autism is not curable it is manageable. This can require a lot of training on our parts as parents as well as seeking out extra resources to help our child manage different parts of this disorder. We also help our child learn the skills that are necessary in order to manage their own diagnosis independently.

Third, we choose to look for our child’s strengths instead of their weaknesses. While it is very easy to focus on our child’s disability and how much it tends to impact the family, it is essential to focus on our child’s abilities and uniqueness. Looking at our child in this way, helps them also build up their own sense of self-esteem despite having this disorder.

There are so many different sides to Autism, some that we have not even fully discovered yet. It is true that this disorder can be complex and frustrating to deal with at times, but it can also be a very rewarding journey to see how our child grows and develops despite these different challenges. Remember, your child is not their diagnosis. There is so much more to them in terms of character and personality then what is presented with autism.

  Autism is on the rise. Many children are diagnosed with the condition before the age of three. Many professionals are still trying to find out what causes Autism, while others are trying to figure out how best to treat it. There are common denominators that many professionals tend to agree on in terms of how to treat a child or individual that is on the Autism Spectrum. Below are some of the common denominators that we have seen overall in treatment of children diagnosed with autism spectrum disorder.

1. Early intervention: Many researchers agree that early interventions such as Applied Behavioral Analysis therapy are a crucial piece to the treatment of Autism. While the ideal age to start services has not been narrowed down, professionals can agree that the earlier a child can start treatment the better. This is mainly due to the fact that Autism involves developmental impairments. Consistent treatment provided at an early age can help the child build up the necessary executive functioning to be able to handle more advanced social, academic, and behavioral tasks (Towle, Patrick, Ridgard, Pham, and Marrus, 2020).

2. Parental Support: Many parents are at a loss when it comes to being a caregiver for a child with Autism. Because Autism is a developmental disorder, many children struggle with learning tasks that other children would be able to learn without much difficulty (i.e. writing their name, tying their shoes, dressing themselves). Other times, children with autism struggle consistently with following directives that their parents give them, or showing severe behaviors such as biting themselves, punching their classmates, etc. This can leave parents in a quandary and very stressed due to not feeling adequate enough to handle their child’s behaviors. Many ABA services provide parental guidance training in order to help the parent develop the necessary skills to effectively care for their child with autism (Michael Weinberg, Neta Gueta, Jacob Weinberg, Mays Abu Much, Ashraf Akawi, Rajech Sharkia, Muhammad Mahajnah, 2012).

3. Support from teachers in the classroom: Many students with Autism face ongoing challenges in the classroom. Many children on the spectrum tend to be at a loss on how to deal with social situations in addition to academic assignments. This of course can lead to an increase in behaviors inside and outside of the classroom. Teacher support in the classroom can provide the student a sense of reassurance that their classroom is a safe place to be in addition to a place where they can succeed (Mickaël Jury, Anne-Laure Perrin, Caroline Desombre, Odile Rohmer (2021)).

4. The importance of community personnel: As stated before, autism does not just affect behavior. It can also affect the development of crucial components of development such as speech, fine motor, or gross motor skills. Many children who are diagnosed with autism end up receiving speech therapy of some kind due to being delayed in their communication skills in addition to occupational therapy. In addition to ABA therapy, counseling or psychotherapy may be necessary in order to help the individual learn how to cope effectively with anxiety that comes from change as well as depression (Dieckhaus, Hardy, Anthony, Verbalis, Kenworthy, and Pugliese, (2021)).  

Because Autism involves so many different developmental components, it is necessary to have an effective team that takes all of these necessary elements. Without all of these parts moving together, the chances of the child being able to function confidently may be significantly reduced. Yes, Autism can’t be cured, but there are ways to cope with it. With an effective team and effective treatments, the chances of functioning as well as successfully navigating social situations are increased over time.

  Many parents are devastated when they hear that their child has received a diagnosis of Autism spectrum disorder. For some parents there can be a lingering fear of the future for their child. “Will my child ever have a normal life? Will my child be accepted by others? Will my child ever be able to have relationships with others?” Many of these questions remain unanswered throughout the child’s development. As a clinician, I can honestly say that I do not have any concrete answers to those questions. I can say, however, that there is hope for your child even with all of these challenges.

1. Your child is not defined by their Autism. Autism is merely a diagnosis. It does not have to be the sum and total of who they are. Your child is a complex person with a personality and ever developing mind. They also have gifts and talents that you may not be aware of now, but may become clearer in the future. Focusing on their Autism alone can cause you undue fear and stress as a parent, and cause you to put significant limits on your child.

2. There is treatment for Autism. While Autism can’t be cured, it can be treated. Applied Behavioral Analysis Therapy is the top form of treatment for children on the spectrum, and it has been shown to have very effective results. Many children who go through a ABA program are able to form social skills, better coping skills for change, as well as being able to develop necessary life skills.

3. Redefine your expectations of your child. Many parents have high hopes that their child may do something great when they reach adulthood. Some parents have a very specified picture of what they want their child’s future to look like. With a diagnosis of Autism, that picture can change dramatically. And it has to. Your child may not be able to get into Harvard or even apply to the NASA program, but they may be able to get a decent job and live independently. Your child may not be the next Albert Einstein, but they may excel at playing a musical instrument. Expectations are necessary in order to help your child grow and excel, but high expectations can only lead to discouragement, disappointment, and maybe even resentment.

4. Get support for yourself as a parent. Many parents tend to think that they are only parent with a child with autism when they first get the diagnosis, but this could be further from the truth. With the diagnosis of Autism rapidly on the rise, there are many parents who struggle with navigating their way through 504 plans for school, finding someone qualified to test their child, and scheduling doctor’s appointments with a developmental pediatrician. Fortunately for you, there are several resources and groups for parents that have a child with a diagnosis of Autism. I will be listing some of those resources at the end of this blog post.

5. Put a special focus on your child’s gifts and talents. Many children who have a developmental disability tend to struggle with insecurity about who they are and what they can contribute to the world around them. Others struggle with forming genuine friendships with others due to severe bullying, and isolation. As parents, it’s our jobs to support and love our children through their struggles and give them the encouragement that they need in difficult times. For children with Autism they may need encouragement in finding their own special nitch that they excel in to help them build confidence in themselves. This might involve a little bit of research mixed with trial and error. This might look like parents getting their child involved in special olympics, robotics, or other clubs at school.

6. You are your child’s chief advocate. Many children on the spectrum had difficulty at school mainly to not having a strong voice. This is where you as a parent step in. If your child is not receiving the necessary accommodations or help at school, then you have every right as a parent to ask your child’s principal as well as school staff about what is going on. If your child receives ABA services, then your Board Certified Behavioral Analyst can help you with advocating for your child’s needs as well by providing extra clinical support.

A diagnosis of Autism does not mean that your child can’t succeed in their own right. Fortunately, you as a parent have many different options for getting help for your child as well as help for your family through your child’s growth and development.

List of local Autism Resources:

1. Collaborative Autism Resource and Education

1-877-712-2735

2. Behavioral Innovations (San Antonio location)

5522 Lone Star Parkway Building 3, Suite 101 San Antonio, TX 78253

(855) 782-7822

3. Behavioral Innovations (Castle Hills Location)

11103 West Avenue, Suite 108

San Antonio, TX 78213

(855) 782-7822

4. Behavioral Innovations (Dominion Location)

21727 Interstate 10, Suite 108

San Antonio, TX 78257

(855) 782-7822

5. Behavioral Innovations

1401 Universal City Blvd.

Universal City, TX 78148

(855) 782-7822

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