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    Consultee Contact

    Midwest Psychiatric Center, Inc. is a private psychiatric practice owned by my colleague, Dr. Rakesh Kaneria.  I provide therapy to adults and a small number of children/adolescents at this location.  We can accept most commercial insurances, as well as Caresource (of Ohio Medicaid) and Medicare.  Adult clients who work with me at MPC also have the option to see Dr. Kaneria for evaluation and medication management if desired or needed.  Child psychiatric evaluation and medication management are not available with MPC.    We are located in West Chester, OH near the UC West Chester Hospital, just off I-75, between Liberty Way. and Tylersville Rd.

    Call us:
    1-513-217-5221

    Send a message: Contact Us

    Narcan Basics

    5 years ago · · 0 comments

    Narcan Basics

    Substance Use Disorders and overdose deaths have reached frighteningly high rates in recent years and are sky rocketing in the Dayton and Cincinnati regions.  Opioids are one of the more frequently used and abused drugs in the country, to such a degree that in October 2017 the President declared the opioid overdose problem a Public Health Emergency.

    What is an opioid?

    There are three types of opioids: natural opioids (also called opiates), semi-synthetic opioids, and synthetic opioids.  Natural opioids are derived from the opium poppy plant and are commonly prescribed by physicians for pain relief.  These include medications like morphine and codeine. Semi-synthetic opioids are natural opioids that have chemically been altered or modified, and they are sometimes combined with other medications.  For example, the pain killer Percocet is a combination of the semi-synthetic opioid Oxycodone combined with Acetaminophen (the same thing as Tylenol).  Other examples of semi-synthetic opioids include Roxicet, hydrocodone, oxycodone, and hydromorphone.  Heroin is also a semi-synthetic opioid.  Synthetic opioids are known to have opiate-like effects (meaning they mimic the effects of drugs like morphine or codeine).  They provide pain relief and sedation but with significant risks as they are more potent.  Examples of synthetic opioids include fentanyl, carfentanil, and acetyl-fentanyl.

    As all types of opioids can be abused, but the drug traffickers are increasingly cutting heroin with cheaper and stronger synthetics like fentanyl – a highly dangerous combination contributing to recent spikes in overdoses.

    An important thing to consider: Not all overdoses result from intentional drug abuse.  Many people are prescribed pain killers after an injury or surgery, and many work with a physician who specializes in management of chronic pain.  It is not impossible for an individual to accidentally overdose by confusing when or which medications they have or have not taken.  This risk is especially a concern for older adults who tend to take more medications.  Monitor your loved ones closely, especially those who can sometimes struggle with confusion or forgetfulness.  The danger is present, regardless of the reason the individual ingested the drug.

    What is Narcan?

    Narcan is a brand name for the drug naloxone hydrochloride.  Another common brand of the same medication is Evizio.  This drug is used to temporarily the dangerous effects of overdose.  It helps the individual begin breathing again and restore consciousness.  Many refer to Narcan as “the antidote for overdose.”

    Narcan is typically administered by injection or by nasal spray.

    The side effects of Narcan are very rare, and the potential benefit of the drug typically trumps the risk of side effects, as individuals who have overdosed on opioids typically die without intervention.  Some of the potential (though again rare) side effects include unconsciousness and withdrawal symptoms (e.g. body aches, irritability, diarrhea/vomiting).  Life with a small likelihood of temporary discomfort far outweighs a high likelihood of death.

    Obtaining Narcan

    Narcan can be purchased in most pharmacies, and in most states you can purchase Narcan without a prescription.  A 2015 Ohio law allows pharmacies to fill Narcan on a standing order from a physician, allowing the individuals to obtain it without a written prescription from their doctor.

    Many non-profit and public agencies also make Narcan readily available.  For example, I obtained a Narcan kit for free from the Hamilton Co. Board of Health.  It is common for people to prefer the nasal pray delivery to the injected form of naloxone, as the nasal spray is easy to administer and doesn’t pose the challenge of working with a syringe.

    Most trainings recommend having at least two doses available, as some individuals require more than one dose to halt deadly overdose reactions.  Generally speaking, Narcan can be stored at room temperature, however following the manufacturer’s instructions on your specific kit is advised.  Narcan does expire, in that it loses its potency, so keep track of the expiration date and replace as needed.

    If administering Narcan, always always ALWAYS call 911 first!

    Related Resources

    • The CDC offers a plethora of helpful resources and information of the addiction crisis in America.  They have an especially good fact sheet available on prevention of death by overdose.
    • The Ohio Department of Health has a wonderful program called Project DAWN (Deaths Avoided With Naloxone), which is a community-based effort focusing on overdose education, distribution of and training on naloxone.
    • Here is a helpful training video that gives a brief overview on administering the Narcan nasal spray:

     


     

    Book Review: Braving the Wilderness

    5 years ago · · 0 comments

    Book Review: Braving the Wilderness

    Clients frequently ask me for recommendations of books they can read to supplement or augment the work they are doing in therapy.  This is a book that I have recommended NUMEROUS times.  It’s one that has been especially helpful to me as a therapist, as a woman, as a Christian, and as an American.

    Through this bold and poignant exploration of human connection in the context of contemporary society, New York Times best selling author, Brené Brown shows us methods to live our lives courageously and foster healthy connections.  

    Brown asserts that society is currently facing a crisis of disconnection, and she presents specific strategies or “practices” (four to be precise) that challenge the status quo of disconnection and inauthenticity.  She defines true belonging not as fitting in but as “the spiritual practice of believing in and belonging to yourself so deeply that you can share your most authentic self with the world and find sacredness alone in the wilderness.  True belonging doesn’t require you to change who you are; it requires you to be who you are.”  This means sometimes going on your own, even in the face of criticism or rejection.  It means sometimes we must stand firm in our values, beliefs, principles, and choices even if it means solitude and vulnerability.  Through research and stories, Brown, illustrates concepts in ways that challenge but do so with humor, honesty, and even some irreverence.

    I personally found this book helpful in light of the present social climate in the United States,  beset by tensions created by so many racial, religious, and political divisions.  Brown writes, “…in a culture that’s rife with perfectionism and pleasing, and with the erosion of civility, it’s easy to stay quiet, hide in our ideological bunkers, or fit in rather than show up as our true selves and brave the wilderness of uncertainty and criticism. But true belonging is not something we negotiate or accomplish with others; it’s a daily practice that demands integrity and authenticity. It’s a personal commitment that we carry in our hearts.”  She challenges us to resist the tendency to “sort” one another (and ourselves) into groups, which can lead to silencing, extremism, and confirmation bias.  In other words, it’s unfair and unhelpful to pigeon hole others and ourselves with limiting labels.  Sorting stops us from being true to ourselves and it fosters loneliness.

    Through courage, vulnerability, honesty, civility, connection, and compassion we can live out the paradoxical way to freedom so wisely stated by Dr. Maya Angelou, and quoted by Brown:

    “You are only free when you realize you belong no place – you belong every place – no place at all.  The price is high.  The reward is great.”  


    I give this book an A.

    The main reason I didn’t give this book an A+ is that there is some repetition of concepts from some of her previous books – which I loved, by the way! – I just wish there had been a little more “new material.”  There are however many shining moments of truth in this book that had me exclaiming out loud in my car (as I listened to the audiobook), “Right on, Brené!”


    Brown, B. (2017). Braving the Wilderness: The Quest for True Belonging and the Courage to Stand Alone. New York, NY: Random House.


    Happy Social Work Month!

    5 years ago · · Comments Off on Happy Social Work Month!

    Happy Social Work Month!

    Social Work Month is in March and this year’s theme is ELEVATE SOCIAL WORK. Each day, nearly 700,000 social workers nationwide work to elevate and empower others, giving them the ability to solve life’s problems, cope with personal roadblocks, and get the services they need.

    For generations, social workers have worked tirelessly to improve our wider society and make our nation a better place to live.  These social workers include Labor Secretary Frances Perkins, who pushed for a minimum wage and Social Security; Nobel Peace Prize winner Jane Addams, who is considered the mother of social work; Civil Rights leaders Dorothy Height and Whitney Young Jr.; and Ambassador Wendy Sherman, who helped broker the Iran Nuclear Agreement.

    You may not realize it, but social workers are everywhere. For example, they work in hospitals and mental health facilities and clinics, helping place people on the path to recovery from sickness and mental illness. They support our brave military personnel, veterans, and their families. They are in schools, helping students overcome issues that prevent them from getting a good education, and they protect children who have been abused or neglected. They also help children find new families through adoption.

    According to the Bureau of Labor Statistics, social work is one of the fastest-growing professions in the United States, with 100,000 more social workers expected to enter the profession in just seven years.  Still, this year’s theme – Elevate Social Workers – is not just about discussing the success of the social work profession. Despite the life-affirming, invaluable work that social workers perform, their salaries tend to lag behind that of other helping professions such as nurses, teachers, and policeman.

    Social workers are needed now more than ever as the nation grapples with serious issues such as preventing violence and abuse, preventing suicide, ensuring access to good health care, as well as addressing the growing opioid addiction crisis now gripping the nation.

    During Social Work Month, I urge you to learn more about the social work profession and how you can help members of this great vocation continue to make this nation better and get the compensation they need to do the amazing work they do.  You can learn more about the profession from the National Association of Social Workers.

     

    The Addiction Crisis: A Catholic and Lutheran Response

    5 years ago · · Comments Off on The Addiction Crisis: A Catholic and Lutheran Response

    The Addiction Crisis: A Catholic and Lutheran Response

    On February 19th I was honored to participate in a conference hosted by the Catholic Archdiocese of Cincinnati and the Southern Ohio Synod of the Evangelical Lutheran Church in America – The Addiction Crisis: A Catholic and Lutheran Response. The event was held at Good Shepherd Catholic Church in Cincinnati.  I was pleased to attend with two individuals who are very special to me: Suzanne Beckmeyer, LISW-S, my colleague and close friend, and Deacon Roger Duffy, a deacon at my church and the celebrant when my husband and I were married!  Nearly 400 people participated in the event, representing Lutheran and Catholic churches  across the state, as well as physicians, social workers, nurses, other professionals, and concerned citizens.  The day was focused on collaboratively forging solutions and equipping local churches with information, skills, and resources to better serve individuals with Substance Use Disorders and their families.

     

    A Beautiful Collaboration

    When my friend and colleague, Suzanne suggested we attend the conference together, I was very eager to be a part of the event.  I feel very strongly that our community needs to band together to address the Addiction Crisis, particularly in this part of Ohio.  The collaboration and partnership between the Catholic and Lutheran churches in this particular event is what I hope will be the beginning of a fruitful partnership.   It is so exciting to see two Christian denominations uniting toward a common goal.  Indeed, we are more alike that we are different.  As believers and servants to the community, we are called to do all we can to help one another – and we do better when we all work together!

    Bishop Suzanne Darcy Dillahunt and Archbishop Dennis Schnurr.
    (Photo credit: Pr. Aaron Layne)

    It was inspiring to see Archbishop Dennis Schnurr and Bishop Suzanne Darcy Dillahunt praying and working side-by-side at the event, bridging gaps between two denominations that have historically been in opposition.  We can put our few differences aside, join together in our similarities, and unite toward the goal of serving others.

    The conference opened and closed with song, scripture, and prayer co-led by Bishop Dillahunt and Archbishop Schnurr.  Both faith leaders affirmed a commitment to support service and change in the area of addictions in our state, as well as a commitment to future collaboration.

    Equipping Clergy and Lay Ministers

    The main goal of the day was to train and equip local faith communities to better understand and address the addiction crisis in their communities.

    Fr. Mark Hushen, O.S.F.S. (Photo Credit: L. Fogt)

    We heard a presentation by Fr. Mark Hushen, O.S.F.S., a Catholic priest in the Oblates of St. Francis de Sales, counselor, President and CEO of Ashley Addiction Treatment in Havre de Grace, Maryland, and recovering alcoholic and addict.  Fr. Hushen shared with us some of his personal story of struggling with a Substance Use Disorder and finding his way to recovery.  He spoke about the benefits of 12-step fellowships like Alcoholics Anonymous (AA) and Celebrate Recovery.  Through his lively and interactive talk he emphasized how individuals in recovery are most successful in achieving and maintaining sobriety when they are surrounded by a wide variety of supports including medical support, pastoral care, psychotherapy, housing options, vocational rehabilitation and employment, supportive friends and family members, and other resources.  Fr. Hushen emphasized that local churches can play a powerful role in supporting those in recovery and their families.  One cannot recover alone!

    We also heard a compelling presentation by Sis Wenger, the President and CEO of the National Association for Children of Addiction (NACoA), who spoke about the impact addiction has on the family unit.  She emphasized how many of the consequences of addictive behavior are suffered by the children in the family, however the indicators of this problems are often very hidden.  Wenger encouraged those serving in local churches to be attentive to covert signs that children in our community might be suffering.  She identified ways that children are often “parentified” at young ages when there is addiction in the family, taking on adult responsibilities and protector roles rather than more developmentally appropriate activities.  She emphasized that local churches wanting to serve those impacted by the addiction crisis must be prepared to help not just those with Substance Use Disorders themselves, but their families as well.

    Another fruitful aspect of the day was a time devoted to identification of specific resources available to help those in recovery and their families.  Participants broke up into smaller groups by county to learn about specific programs and ask detailed questions.  I attended the Montgomery County break out session where we heard are recovery story from a member of the community and a presentation fro Jodi Long, LISW-S, LICDC-CS who is the Director of Treatment and Supportive Services for the Montgomery County Alcohol, Drug Addiction & Mental Health Services Board (ADAMHS).  This was an opportunity for local church leaders to gather details and brainstorm solutions to bring to their towns and neighborhoods.  Long outlined specific ways churches can make commitments to better support those with addiction and their families like hosting trainings on addiction and trauma issues, having Narcan available on the church premises, partnering with local recovery centers through donations and events, hosting 12-step meetings, and preaching with sensitivity and awareness.

    Coming back together as a group, returning from our individual county break out groups, we concluded the informational and learning portion of the day with a final presentation on “Connecting the Dots.”  Fr. Hushen and Sis Wenger together walked us through additional resources and empowered us to engage in community-based ministry in partnership with existing programs, initiatives, and service providers.  Some examples of their recommendations include:

    1. Be a welcoming community.  We can use person-first language.  We can resist judgment and invite the community into our church.  We can be mindful of the families we serve and reach out when needed.
    2. Promote addiction awareness and reduce stigma.  We can host trainings and events to raise awareness and increase dialogue.  We can create lists and gather information about area programs and resources and make them readily available and visible.  We an assist those in need by connecting them to resources in loving, supportive, and judgment-free ways.
    3. Talk about addiction.  Clergy and ministers can preach and teach about addiction issues, healing, and forgiveness.  We can pray together for those struggling with Substance Use Disorders and their families.
    4. Form an Action Team.  Local churches can develop collaborative strategies and address the unique needs in their community, establishing contacts and point-people to facilitate action and assistance.  These groups can lead the charge in supporting a  welcoming environment.
    5. Reduce overdoses. Church staff can be trained in administering Narcan and keep Narcan available on the premises.  A Project DAWN (Deaths Avoided with Naloxone) training ca be offered to equip members of the congregation to recognize signs of overdose and administer Narcan.
    6. Get involved with your county board. Faith communities can collaborate with local service providers and programs, host trainings, and offer sacred space for discussion and healing.

    It was a compelling call-to-action, which left me personally feeling energized and inspired.

    A Community’s Prayer

    The event concluded with a Prayer and Commissioning Service.  We prayed for our communities and for the courage, wisdom, and fortitude to serve effectively and compassionately.

    One of the closing prayers from that service said it best:

    (Photo Credit: Pr. Aaron Layne)

    You have blessed us, O Lord, with wisdom and insight and linked us to those who can help us walk with our sisters and brothers with a substance use disorder.  We are mothers, fathers, sisters, brothers, family members, co-workers, members of congregations and members of society.  We know that what hurts one member of the Body of Christ hurts us all. We also know in faith that if one part is honored, all the parts share its joy.  Give us strength to continue to shoulder the cross of this crisis in our midst, to be patient and compassionate as we look forward to a day of sharing the joy of healing, no matter how small, because we are each a member of you body, O Christ.  Amen.

     


    A special thanks to Suzanne Beckmeyer, LISW-S for encouraging me to participate in this event.  Thank you to Deacon Roger Duffy and Fr. Pat Sloneker for supporting me.  Thank you to Pr. Aaron Layne, John Pyron, and Susan Barton-Nonno for allowing me to use event photos and quote event materials.  Thank you to the Archdiocese of Cincinnati and the Southern Ohio Synod of the Evangelical Lutheran Church in America for putting on a great program.  I look forward to future collaborations to bring about health and healing in our communities. 

     

    Connecting with Your Emotions

    5 years ago · · Comments Off on Connecting with Your Emotions

    Connecting with Your Emotions

    So many times when we encounter a friend, loved one, or even an acquaintance we automatically ask “How are you?” as a habit of politeness.  When the question is asked of us, the response is usually just and automatic – “Fine.” – But how do you REALLY feel today?  Can you answer that question?

    The cliche “getting in touch with your emotions” task is intimidating to some people, especially those who have struggled with past hurts or traumas.  It can be a little scary to really connect with our feelings when we struggle to manage our actions when feeling intensely.  It can also be scary to connect with emotions if we have a “Pandora’s Box” of feelings that might come rushing out.  It’s okay to be uneasy though.

    Sometimes it’s helpful to just think of emotions like the weather.  It can be sunny, windy, cloudy, stormy, foggy, etc.  Sometimes we can predict the weather, and sometimes a change in the weather can surprise us or even come out of nowhere.  We have limited control over the weather, but we can cope with it or adapt.  We dress according to the weather.  We wear sunblock when it’s sunny and carry an umbrella when it rains.  Sometimes we’re unprepared for the elements, but the more aware we become of the climate, the more equipped we will be.  Emotions are the same.  The more you observe the trends and patterns of your feelings, the more prepared you will be to respond in healthy ways.

    Some characteristics of emotionally aware people include:

    • The ability to feel emotions deeply
    • Sensitivity and recognition of feelings in themselves and others
    • Willingness to experience emotions – even the uncomfortable ones!
    • Appropriate expression of a wide range of feelings
    • The ability to manage behavior in the context for strong feelings

    As human beings, we have the capacity for experiencing a wide range of emotions from irritation to rage, delight to exhilaration. However, many people do not allow themselves to feel even at all. They avoid, restrict, limit, or bury their feelings. Sometimes we limit our emotional experiences because:

    1. We want to limit unpleasant feelings and only experience pleasant feelings. (Or vice versa!)
    2. We confuse feeling an emotion with acting on it.
    3. We lack the vocabulary to describe various feelings.

    One downside to a lack of awareness of emotion is a lack of information.  Emotions can teach us so much!  For example, if I ignore the fact that I feel perturbed every time I come home from hanging out with a certain person, I might be missing a problem occurring in the friendship – perhaps a problem that can be resolved!  Or if I feel fearful when the wind is howling outside my window, the emotion might be telling me to be alert in case of danger.  Or if I feel joyful and giddy after a date, my emotions could be telling me to explore developing a closer relationship with that individual.

    Another benefit to emotional awareness is appreciating the ups and downs, highs and lows, light and dark or life.  We are not superficial beings.  We are deep and complex.  Experiencing the fullness of our lives requires a variety of emotions, giving our existence color and flavor and helping us continue our evolution as individuals.  Recognizing hurt can lead to healing.  Acknowledging excitement can lead to growth.

    So if you’re ready to dig in deeper…

    Commit to feeling your feelings!  If you’re interested in building more awareness of emotions in your daily life, here are a few ideas of things to try.  If you are currently in therapy, be sure to bring this topic up to your therapist.  If healthy emotional awareness and expression is not already a part of your treatment plan, perhaps it could be!

    • Put pen to paper!  Divide a sheet of paper in to four sections.  Label the sections “happy”, “angry”, “sad”, and “scared.”  In each section, challenge yourself to come up with as many versions of basic emotion.  For example, under the “happy” category you might list words like joyful, energized, silly, enthused, or content.  Next time you’re communicating an emotion to someone, try use a word that best describes how you feel, rather than settling on a general term.
    • Do a self-check.  Three times a day (I like to use meal time), pause for a brief moment and take a deep breath.  Think about where you are and what you are doing.  Then simply ask yourself what emotion you are experiencing in that present moment.  Label the emotion.  You don’t necessarily have to respond to it or change it.  Simply allow yourself to notice and feel it.
    • Link feelings and sensations.  Next time you observe yourself feeling a strong emotion, take a moment to scan your body from head to toe, slowly observing the physical sensations that correspond to the emotion you’re feeling.  For example, when I feel embarrassed, my face always feels warmer, and I feel my heart beating harder than usual.

    Mental Health Awareness Week

    6 years ago · · Comments Off on Mental Health Awareness Week

    Mental Health Awareness Week

    This week is Mental Health Awareness Week, and today, October 10th is World Mental Health Day.  It’s a great time to pause and take inventory of our perceptions, beliefs, experiences, and knowledge about mental health.  It’s a great time to be active or get involved in mental health causes or efforts.  It’s also a really great opportunity to just talk about mental health issues with those around us.

    A common slogan that often circulates in the mental health field that I am especially fond of is “Know Science.  No Stigma.”  At the core of this catchphrase is the idea of reducing myths and misconceptions about mental health by being informed on the science behind the matter.  For example, if we are aware of things like biochemistry and basic physiology, it’s hard to fall into misunderstandings or even judgment of those who struggle with mental illnesses.  In my work with clients and their families, I take very seriously the importance of increasing understanding the roles of the body, brain, and chemistry play in recovery and management of mental illnesses.  It is helpful in de-stigmatizing and reducing judgment and criticisms.   

    You don’t have to be a science whiz to reduce the stigmas around mental health though.  Sometimes it’s as simple as taking the chance to talk about it.  So this week, I have been asking some of my clients what they wished other people knew about mental health.  Some were brave and gracious enough to allow me to share their thoughts in this post.  Below are some of the insightful, honest, and courageous statements some of my client’s have shared.  They have had some really cool things to say, so please give their ideas a good think!


    “If you just understood that I’m different than you, and different is okay. I just have to work on things differently.”

     

    “Don’t be afraid to talk about it.”

     

    “People who have mental illness sometimes value life more. They shouldn’t be ashamed of it. There are difficult days but that doesn’t make life unworthy.”

     

    “It takes a lot of courage to ask for help, but once you do, things start to get better.  I wish I didn’t wait as long as I did to start therapy.

     

    “Mental Illness is real. It’s not something we make up. It’s a real thing. It’s a real illness. It’s not made up. It’s real struggles.”

     

    “Struggling with mental illness looks different in each person.  There shouldn’t be stereotypes.  A lot of people don’t know I struggle, because I have a good job and take good care of my family.  They don’t know that inside it’s a battle all the time.  You probably know more people than you think who have a mental illness.”

    World Suicide Prevention Day

    6 years ago · · Comments Off on World Suicide Prevention Day

    World Suicide Prevention Day

    September 10th is World Suicide Prevention Day.  It’s a day when world-wide we work to raise awareness about suicide, mental health, and most importantly prevention of death by suicide.  One of the most valuable ways everyday people can participate in suicide prevention is by reducing the stigmas associated with suicide and mental illness.

    At a recent professional conference, I was discussing these topics with some of my colleagues and an interesting conversation came up regarding the movement to change the language we use to talk about suicide.  Typically we hear expressions like “he/she committed suicide”, and many mental health professionals and advocates are suggesting this language is problematic.  The word “committed” is typically used to describe actions that we consider wrong, immoral, or deplorable.  For example a crime is committed, adultery is committed, a sin is committed.  Suicide is not a crime, and most religious communities no longer recognize it as a sin – so “committed suicide” doesn’t work.  Using this language imposes judgment and may cause people who are feeling suicidal to feel unsafe or afraid to seek the support and help they need, even from trusted friends and family members.  

    Some suggest using the words “completed suicide” to describe when a person dies in this manner, however many take issue with that language as well, since “complete” is usually a positive thing (e.g. complete a class, complete a task, complete a work day).  Completion is good.  Suicide is not.

    The preferred language that is becoming increasingly common in the mental health field is to say a person “died by suicide”, which acknowledges the role of mental ILLNESS, much like when we say “she died of cancer” or “he died from a heart attack.”  While it may be a little more cumbersome to say, it conveys the act of suicide is the result of illness, intolerable stress, or trauma.  It removes judgment from the picture.  Event the Associated Press officially discourages the use of the phrase “committed suicide” except in the case of direct quotes, preferring alternatives like “died by suicide.” 

    Shifting our language can help decrease the stigma and judgment around suicide issues.  It may help make it a little easier for a person who is struggling with thoughts of death to talk about how they are feeling and seek the help they need, which in the end must be our goal.   

    If you or someone you know is struggling with thoughts of suicide, TALK ABOUT IT!  Don’t wait!  Don’t ignore it! There is help and support available.  Below are some national and local suicide prevention resources.


    National Suicide Prevention Hotline – 1-800-TALK (8255), chat online HERE.

    Butler County Crisis Consultation and Intervention – 1-844-4CRISIS (1-844-427-4747). 

    Warren & Clinton Counties Crisis Hotline – 1-877-695-NEED (6333)

    Preble County Crisis Hotline – 1-866-532-3097

    Montgomery County Crisis Care – 937-224-4646

    Hamilton County Crisis –  513-281-CARE (2273)

    Take 5 This Halloween!

    7 years ago · · Comments Off on Take 5 This Halloween!

    Take 5 This Halloween!

    Take 5 this Halloween!

    In today’s fast paced busy world, stress, anxiety, and depression abound.  It can be scary how quickly distress can consume us.  One of the ways I encourage my clients to manage distress is through practicing Mindfulness on a daily basis.

    Mindfulness is an approach to daily life in which a person practices awareness of the present moment, as it happens, right here and right now, acknowledging the present with curiosity, acceptance, and an open mind.  Mindfulness can benefit us in many ways.   By helping us acknowledge the transience and changeability of our circumstances, mindfulness allows us to embrace the impermanence of our stressors.  Mindfulness also helps us to have a present-moment experience by staying in the now and avoiding living life on autopilot.  It helps us to tolerate discomfort rather than avoiding or escaping.  Mindfulness helps us to remain open to new ideas, exercise our creativity, and maintain an attitude of nonjudgment.  It helps us to know ourselves – body, mind, and spirit – on a deeper level.  Mindfulness has also been found to improve brain function and structure by supporting neuroplasticity and improved memory.

    Here are some simple ways to integrate mindfulness into your daily life:

    1. Self-observe during activities of daily life (e.g. mindful eating, walking, breathing, brushing teeth, etc.) paying attention to the sensations in the body.

    2. Spend one minute practicing deep breathing.

    3. “Take 5” deep and mindful breaths upon waking in the morning and again before bed at night.

    4. Notice “bells of mindfulness”, the things that subtly get our attention through the course of the day (e.g. stop lights, church bells, waiting in line, door bells, etc.)

    5. Notice body posture, sensations in the body, and areas of tension or relaxation.

    6. Practice attentive listening to others without multi-tasking or thinking ahead.

    7. Speak mindfully.  Pause before you speak and ask yourself “is what I wish to say necessary?  helpful?  true?”

    8. Notice automatic thoughts or judgments.

    9. Notice when you are multi-tasking and how it feels as compared to when you are working on one thing at a time.

    10. Turn off the radio/iPod/television and listen.

    11. Take a yoga class.  Gentle Yoga, Restorative Yoga, or Yin Yoga are especially mindful.

    12. Pause briefly to ask yourself two questions: Where is my body? Where is my mind?

    So this Halloween I am passing out “Take 5” candy bars – not only because they are my favorite!  I hope to encourage my clients, friends, and family to “Take 5” to check in with themselves in the present moment, here and now.  Take 5 breaths.  Take 5 minutes.  Take time to check in with yourself – your body, mind, and spirit will thank you for it!


    Here is a great explanation of Mindfulness by Jon Kabat-Zinn, Professor of Medicine Emeritus and founding director of the Stress Reduction Clinic and the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School.

    [embedyt] https://www.youtube.com/watch?v=gWaK2mI_rZw[/embedyt]

     

    Ugh!  Another Political Post on Social Media?!

    7 years ago · · Comments Off on Ugh! Another Political Post on Social Media?!

    Ugh! Another Political Post on Social Media?!

    Ugh!  Another Political Post on Social Media?!

    8 Tips to Stay Healthy in Today’s Political Climate

    Regardless of one’s political perspectives, there is no denying that the political climate in the United States has a lot of us feeling stressed out.  It’s not all pictures of puppies and video clips of laughing babies these days!   The constant barrage of news alerts and 24/7 access to online debate is causing many to experience an overload of intense feelings.  Practically all of the hot topics in today’s political discussion are deeply personal for many us and poke at some of our most central beliefs, fears, and even emotional wounds. 

    Social media enables unending access to debate, discussion, and even conflict paired with the emotional separation of the screen.  Many of us are much bolder in our expression through social media than we might be face-to-face.  We use words or make statements that propriety, civility, and courage often stop us from speaking in face-to-face interactions – sometimes even to complete strangers.   Impulsive, hurtful, emotionally-driven responses are leading to damaged friendships, conflict in families, sleepless nights, and a whole lot of hurt.  Information being labeled fake news, alternative facts, and propaganda have many of us doubting who we can even trust to keep us accurately informed.

    Whether participating in online discussion or simply scrolling through our Facebook newsfeed, if you’re online, you’re seeing a lot of negativity.  Here are some ideas to help you stay healthy while navigating social media:

    1. Manage exposure. Stay informed while limiting the time you spend reading, watching, listening to, and debating politics.  Know what you need to know to be an up-to-date and informed citizen, without overwhelming yourself with too much political drama.  Consider giving yourself a limit of political posts or comments you will make in a day.  Limit screen time all together by taking digital breaks to do other things.  Impose a “news curfew” – a time at which you disengage from the news each night.
    1. Avoid or end unproductive or aggressive discussion. Some people possess the skill to debate intelligently, while others cannot avoid turning things to the personal.  If engaging in a discussion, ask yourself if the interaction is fruitful.  If it’s not, consider dropping it respectfully.   Better to end a conversation than to end a friendship.
    1. Find ways to get involved in the causes you support.  Peacefully and productively participate in the process.  Write your leaders.   Volunteer.  Pray.  Educate.  Join a group.  Just be sure that your actions are useful, lawful, and, most importantly, in line with your core values.
    1. Review your US Government notes.  A lot of us have forgotten what we learned in 8th grade civics or our high school US Government classes, leading many of us jump to conclusions, make assumptions, catastrophize, or even panic.   Unintended ignorance of the political system can lead us to attempt activism that turns out ineffective.   Know who your leaders are and their roles.  Review the three branches of government (Executive, Legislative, and Judicial), as well as functions of Federal, State, and Local governments.  Knowing the basics can help us understand and interact with government systems more effectively – and with less stress. 
    1. Feel what you feel. There is nothing wrong with experiencing emotions of any kind – anger, fear, sadness, joy, pride, hope, relief.  Feel what you feel, but mind what you do or say.  It is our actions that can discredit us or harm others.   When feeling a strong emotion, consider taking twice as much time to make a decision as you normally would, buying you time to weigh your options carefully and avoid impulsive actions you might later regret.  When considering making a counter-post or commenting on something with which you disagree, try waiting until the next morning to respond.    
    1. Take care of yourself – body, mind, and spirit. Hold on to your healthy routines.  Eat healthy.   Be physically active.  Try to keep a healthy sleep schedule.  Make time for leisure, recreation, and creativity.  (We’re less likely to get bogged down if we’re having fun!)  Stick with your usual spiritual practices.  Holding on to the constants in life will help keep the feelings of chaos at bay. 
    1. Try to find the positives.  Unpleasantness and negativity aren’t hard to find.  We have to be deliberate to find the positive.  Practice gratitude.  Identify helpers.  Find the humor in things without minimizing important matters.  In daily life, tend to the things within your control, rather than ruminating on things you can’t control.  If online, try to post something pleasantly non-political from time to time.    
    1. Use your manners. Honest self-expression, authenticity, and even activism do not preclude civility.  You can take a stand, inform others, call for change, or even agree with someone while still maintaining civility.  Stay away from name calling and mudslinging.  Avoid generalizations (especially words like “always” or “never”).  Especially online – if you wouldn’t say it to the person’s face, you might not want to post it online.   It is possible to disagree while still being kind. 

    Ultimately we’re all in the same boat – liberals, conservatives, and everyone in between – trying to navigate the rough waters of our current political climate.  Let’s use social media in healthy helpful ways, together. 

    When in doubt, post videos of cute cats – or just turn the screens off for a while. 

     


    For further reading:

    American Psychological Association’s press 2016 press release about the 2016 Election, election stress, and helpful strategies to manage stress.  www.apa.org/news/press/releases/2016/presidential-election-stress.aspx.

    Ann Douglas, author, speaker, and parenting expert offers advice on taking care of yourself and talking to children about current events.  www.anndouglas.net/blog/2017/1/30/how-to-avoid-being-psychologically-destroyed-by-your-newsfeed

    Read about Kaspersky Lab’s recent study about the emotional and psychological pitfalls of social media.  www.studyfinds.org/study-finds-social-media-jealousy-facebook

    Let’s Talk about Mental Health!

    8 years ago · · Comments Off on Let’s Talk about Mental Health!

    Let’s Talk about Mental Health!

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    Every year in May we recognize Mental Health Month as a time to raise awareness of mental health issues, reduce stigma, and promote access to quality care and services.  The tradition began back in 1949 and remains an important opportunity to be mindful of the role mental health plays in our lives as individuals, couples, families, and communities.

    Did you know?

    Approximately 1 and 5 adults in the US will experience a mental illness in a given year.

    About 1 in 25 adults in the US will experience a serious mental illness in a given year, which significantly interferes with one or more major life activities.

    6.9% of adults in the US had at least one Major Depressive Episode in the past year.

    18.1% of adults in the US experience an Anxiety Disorder (such as PTSD, OCD, social anxiety, or phobias).

    50.5% of US adults who experience a substance use disorder also have a co-occurring mental illness.

    >>>>>Even though mental illness is this prevalent, only 41% of US adults with a mental health condition received mental health services in the past year!

    We’ve got to work together as a community to solve this problem!  Let’s support mental health research and encourage the development of effective treatments, programs, and services to help those who are struggling.  Let’s educate one another, engage in dialogue about mental illness.  We can’t be afraid to talk about this!

    Here are some ways to get involved:

    The National Alliance on Mental Illness is focusing its efforts this year on reducing the stigma of mental illness in American Society with the goal of “replacing stigma with hope.”  NAMI emphasizes changing societal views of mental illness – that we see the PERSON first, not the illness.  Even actress Mayim Bialik is getting involved!

    [embedyt] http://www.youtube.com/watch?v=Gzk7sSOHGSQ[/embedyt]

    Another organization, Mental Health America  is focusing its efforts this year on sharing stories about life with mental illness.

    “This year’s theme for Mental Health Month is – Life with a Mental Illness – and will call on individuals to share what life with a mental illness feels like for them in words, pictures and video by tagging their social media posts with #mentalillnessfeelslike (or submitting to MHA anonymously). Posts will be collected and displayed at mentalhealthamerica.net/feelslike.

    Posting with the hashtag will allow people to speak up about their own experiences, to share their point of view with individuals who may be struggling to explain what they are going through—and help others figure out if they too are showing signs of a mental illness. Sharing is the key to breaking down negative attitudes and misperceptions surrounding mental illnesses, and to show others that they are not alone in their feelings and their symptoms.”

    Whether you choose to be involved in any organized efforts this month or not, I invite you to take the opportunity to be mindful of role mental health plays in your life.  Consider asking yourself some challenging questions.

    • How has mental health impacted my personal life?  My loved ones?
    • Do I use any words that perpetuate stigmas, myths, or marginalization of individuals with mental illness?
    • Am I embarrassed or ashamed to talk about my mental health, even with people I trust or people who could help?
    • What do I wish the world knew about mental illness?
    • What are some examples of ways I have been resilient?  Who or what has helped me along the way?

    If you or someone you love may be struggling with a mental illness, talk about it!  One loving, judgement-free conversation can open the doors to a more healthy and hopeful future!  Resources and treatment options are available through your insurance provider or your county’s Mental Health and Addictions Recovery Board.  You can also read about beginning therapy with me HERE.

     

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