Blog

Whether you’re hosting, attending, or neither, the holidays can bring about stress. Pressures of cooking the best meal, putting your “best foot forward” when talking to friends or family you haven’t seen in a long time, and managing the holidays alone can all be stressful and anxiety- inducing. With the right mindset however, anxiety and stress does not have to be a part of your holiday. Here are several wonderful tips for handling anxiety during the holidays:

Many famous people have been known to have mental illnesses ranging from anxiety and depression to bipolar disorder or schizophrenia. According to Odyssey Online, several key historical figures have been known to have a mental illness:

Suspended receiver Josh Gordon of the Cleveland Browns has struggled with addiction for several years, missing many games and nearly all a season in 2015 due to substance abuse. On a video released, Gordon stated, “I’ve used alcohol on many, many occasions. Xanax on many occasions, cocaine several occasions, marijuana most of my life, codeine, cough syrup. Methazine is very prevalent where I'm from. It's what I grew up using." When Gordon left in mid to late October of 2016, he moved to Gainesville, Florida and got into “probably the best shape of my life.” A candid interview with GQ showed Gordon’s true thoughts about himself, addiction, and his recovery. When asked how he felt about recovery now compared to previous attempts, Gordon stated that before, he was thinking to himself, “If I plan on having any type of career, I’ll stop”, but now he is thinking to himself, “If I want any type of a life, if I wanted to live, I’ll stop.” Gordon exclaimed that his perspective changed when he started realizing the reality: that his addiction was leading him to his death and that if he truly wanted to life, he needed to do something about it. Dr. Stephen Diamond, licensed clinical and forensic psychologist, told Psychology Today, “in some ways, addiction is an extreme example of an existential challenge we all wrestle with every day: accepting reality as it is.” Josh Gordon’s previous beliefs of himself and his addiction may have held him back from truly changing his life; it wasn’t until he faced his reality that he had a clearer view of what he needed to do next. ESPN noted that Gordon had been given a year-long suspension for the 2015 season because he had four drinks on a plane. Gordon stated in a video, “I’ve been enabled most of my life, honestly. I’ve been enabled by coaches, teachers, professors, everybody pretty much gave me a second chance because of my ability.” Psych Central defines enabling as “removing the natural consequences to the addict of his or her behavior.” Enabling perpetuates addiction and shows the person there is nothing wrong or their behavior is “okay”. Many people, especially athletes and other highly-recognized individuals, may become enabled because their friends, family, and authority figures do not feel comfortable “standing up to” or “confronting” the person, although this is what they really need.

When first learning of your loved one’s illness, it may feel easy to become panicked, overwhelmed, and confused. Do things change now? How am I supposed to navigate our relationship? These questions are normal and valid – we want to be there for our loved ones, but we may not understand everything they are going through. The National Alliance on Mental Illness (NAMI) recognizes that mental illness does not only impact the one involved – it affects friends, teachers, neighbors, coworkers, family members, and others in the community. MentalHealth.gov states that learning about mental health issues can lead to earlier treatment of your loved one, improved recognition of signs or symptoms, and great understanding and compassion. The American Psychological Association (APA) has noted that many people with mental illness experience social withdrawal, difficulty functioning at school and work, problems with memory and thinking, feeling disconnected from reality, changes in eat, sleep, and hygiene habits, substance abuse, mood changes, and suicidal thoughts. While these may seem like terrifying symptoms, supporting your loved one fully can help reduce these. Psychology Today has provided several ways that you can support your loved one:

Along with the holidays comes planning, cooking, gift-buying, decorating, family-gathering, talking, driving, and much more. Many aspects of the holidays can be stressful; if you’ve recently lost a loved one or have disconnected from family, it can add even more stress. Mindfulness is a wonderful technique that can help you stay grounded, focused, and relaxed. Mindfulness is, “the process of bringing one’s attention to experiences occurring in the present moment.” The practice of mindfulness is important for day-to-day living, but can be very crucial throughout the holidays as well. The following are tips for practicing mindfulness this holiday season:

Many of us have friends, family, or extended family who have gone through addiction. According to the National Survey on Drug Use and Health, 23.5 million Americans aged 12 or older needed treatment for an illicit drug or alcohol abuse problem. When family members have an addiction, their attitude and behavior changes. This, in turn, changes the equilibrium within the household – whether it is spoken or unspoken. Psychology Today notes that patterns of interactions between family members may include how feelings are expressed (or not), how conflict is managed (or avoided), how family issues are communicated in the world outside of the family system, what roles each family member is assigned to, and more. These patterns impact every member of the family, leading some to adopt negative patterns of behavior, continuing the negative cycle of addiction. Luckily, this doesn’t have to be true. The National Association for Children of Addiction states that recovery and even abstinence is possible – you can break the cycle. Tim Sanford of boundless.org, author and licensed professional counselor with over 20 years of experience as a clinician, has provided several key steps to breaking the family cycle of addiction, or even dysfunction.

Celebrities serve as key figures in the public eye – most people are watching their every move. When a celebrity becomes addicted to something, many people do not learn of this addiction until later. In recent past, we have seen famous people such as Amy Winehouse, Charlie Sheen, Whitney Houston, Heath Ledger, Lindsay Lohan, Robert Downey Jr., and more fall into addiction and even worse – death. What most people tend to think is, ‘How can these celebrities do this? They make so much money, they are so famous – they have everything they could ever want!’ Contrary to widespread belief, celebrities have different influences and factors that lead them to addiction. John Tsilimparis told the Huffington Post in 2013 that many celebrities are “under watch” 24/7, and trying to maintain a “perfect” image and keep up their success may prove too much to handle. Thus, many stars turn to drugs or alcohol to cope with the overwhelming amount of pressure they are experiencing. ABC News notes that drugs often allow people to escape their reality or deal with the high demand and stress that many celebrities face. Many people that work and befriend celebrities also encourage them to use – Fox News reported that some club owners will even “pay” celebrities with drugs to entice them to check out their venue. Parties are a common aspect of celebrity life, and with many people wanting to be friends with a celebrity, they often get what they want. In addition, celebrities who are in the acting world often get injured on set; to recover as quickly as possible, they may be given painkillers. With the current opioid epidemic that we are facing today, this can easily become an addiction. Alcohol Rehab claims that many celebrities have been using drugs since before they became famous, and many of them are considered high-functioning. Kirsten McGuiness wrote an article for the Huffington Post explaining that people with a high functioning addiction set limits for themselves but inevitably go over them. Celebrities who are high-functioning may appear to be happy, healthy, and successful but may be harboring an addiction secret. Just because a celebrity can maintain their home and family for the meantime, however, doesn’t mean they’re safe. As a person becomes more dependent on their addiction, it slowly begins to take over their lives – even if that first sign is their appearance, or if they slowly start failing to meet their obligations.

Many of us have heard horror stories on the news or seen terrible events occur on television shows such as “Law and Order: SVU”. Much of society and pop culture labels the perpetrator as a “psychopath”, and this term has stuck for years. While the term “psychopath” has gained popularity, and is used quite casually even do describe people we don’t particularly like, it’s used far off kilter. Psychology Today notes that psychopathy is one of the most difficult disorders to recognize, mainly because the characteristics of a person with psychopathy seem “normal” – even likable. By understanding the reality of what “psychopath” really means, perhaps we can discuss crime and people more appropriately. Terms such as “psychopath” and “sociopath” are often used interchangeably, but there are key notable differences. Psychopathic traits are more innate, and sociopathic traits are centered more around antisocial tendencies as they pertain to social and environmental factors. Many individuals classified as psychopaths tend to be charming, self-centered, dishonest and undependable, and may engage in reckless behavior for the sheer fun of it. Those with psychopathy often don’t feel guilt, empathy or love, and routinely offer excuses or place the blame on others for their dangerous decisions. The Scientific American notes, however, that most people classified as psychopaths are not violent, and most violent people are not psychopaths. They provide an example of the 2007 killer Seung-Hui Cho being classified in the newspaper as a “psychopath”, but those who knew him said he was markedly shy, withdrawn, and peculiar. These characteristics contradict that of a psychopath is defined as. Another common misconception is that psychopaths are psychotic.  Psychotic disorders, such as schizophrenia, often involve people losing touch with reality – people who are considered psychopaths often do not lose touch with reality, however. They are very rational, and often recognize their actions are viewed as wrong in the eyes of society, but they do not care. There are conflicting beliefs about whether psychopathy can be cured. According to Yale University, “There is no pill that can instill empathy, no vaccine that can prevent murder, and no amount of psychotherapy that can change an uncaring mind.” Psychology Today claims that psychopathy lies on a spectrum, and some researchers believe that psychotherapy (talk therapy) has benefits for those with psychopathy. While we may not understand the acts of someone with psychopathy, we can learn to use the term in it’s appropriate context.

According to the American Music Therapy Association (AMTA), music therapy is “the clinical and evidence-based use of musical interventions to accomplish individualized goals within a therapeutic relationship by a credentialed professional who has completed an approved music therapy program.” Music therapy can be used to address the physical, emotional, cognitive, and social needs of an individual. The American Psychological Association (APA) notes that music therapy can provide a variety of benefits. First, what does music therapy consist of? The AMTA states that musical therapists assess their clients’ emotional well-being, physical health, social functioning, communication skills, and cognitive skills through musical response. Therapists will often design music sessions that involve music improvisation, receptive music listening, song writing, lyric discussion, music and imagery, music performance, and learning through music. Treatment centers, agencies for disabilities, community health centers, drug and alcohol programs, senior centers and nursing homes, hospice programs, correctional facilities, halfway houses, schools, and private practices all typically offer music therapy. In a meta-analysis of 400 studies, researchers found that music improves the body’s immune system and reduces stress. Previous research has also shown music therapy to relax patients before surgery – even more so than prescription drugs. In a 2013 study, researchers from the University of Alberta explored the benefits of music therapy on 42 children, ages 3 to 11. They found that both listening to and playing relaxing music while getting an IV inserted made the children feel significantly less pain, while some children even reported experiencing significantly less distress overall. How is music so beneficial to our health? Doctors from Harvard Medical School state that humans are rhythmic beings; our heartbeat, breathing, and brain waves are all rhythmic. Our brain and nervous system are constructed to identify music as separate from noise, and we can respond to rhythm and repetition, tones and tunes. Music therapy has been shown to help stroke victims, substance abuse problems, brain injuries, physical disabilities, acute and chronic pain, Alzheimer’s disease, Parkinson’s disease and more. Music Therapy Connections, an organization that promotes music therapy for recovery, states that music therapy can be used by all: children, adolescents, adults, and elderly.

We can’t help to look at other people. What they have, who they are, their accomplishments – most of these is displayed very eloquently on social media networks such as Facebook or Instagram. When we view these, sometimes we may be so excited for someone we love and care about, but other times we may experience feelings of jealousy, envy, sadness, and even hatred. Our judgments don’t just stop at social media, however. First impressions cause us to judge someone, and those judgments aren’t always correct. The Scientific American states that we judge based on two qualities in first-interactions: warmth (whether the person is friendly and well intentioned) and competence (whether the person can deliver on their intentions). It’s not a debate that we judge others, but why do we do that? Maria Moraca, writer for Tiny Buddha, states that our judgments are often an extension of our own self-criticizing. When our internal dialogue is critical and demanding, we become critical and demanding of others. Are we supposed to stop judging others altogether? That is impossible. As Dr. Marwa Azab tells Psychology Today, we have two components of the brain: our logical, conscious system and our reflexive, non-conscious one. Our logical system is controlled, intentional, voluntary, and what we are actively aware of. Our reflexive system is involuntary and outside of our awareness – much of the thoughts that occur here are reactive and irrational. Tiny Buddha has noted three main causes for judgment on others:

Beginning your journey to recovery can be nerve-wracking. You may feel fear regarding the unknown, may have hope for the future, or may be experiencing pressure because you want to know that you’re doing the right thing. Seeking help is always the best step that you can take towards your recovery, and detox is the very first component of this. According to Rehab International, detox is the removal of toxins from the body naturally. Although detox may seem frightening, it’s crucial for your overall health and must be completed before you can truly begin your journey to recovery. Here is some valuable information regarding detoxification:

Gestalt therapy is a client-centered approach to psychotherapy that helps the client focus on the present and what is really happening in their lives right now instead of what they perceive to be happening based on experience. Clients may be asked to re-enact past experiences rather than simply talk about them and through this, may become more aware of how their negative thought patterns are blocking their way to true happiness. Psychology Today notes that gestalt therapy has been proven effective for depression, self-esteem, relationship difficulties, and even small physical ailments such as headaches and back spasms. Gestalt therapy aims to bring people into awareness; the belief is that once a person is made aware of their problem, they can learn to deal with it effectively. California State University states that therapists often ask “what” and “how” instead of “why” because they want to promote present awareness. Becoming aware means making connections with emotional and physical needs – activities often help us recognize our true feelings regarding a situation or may help us understand others. A 2016 study explored gestalt therapy’s effectiveness on a client with substance use and bipolar disorder. This person was a part of an in-patient program and was facing an open criminal charge, was regarded as having antisocial personality disorder and he stated that he also had post-traumatic stress disorder (PTSD). After 18 sessions of gestalt therapy, the researcher found that the patient could more closely connect with himself and his environment. This ultimately contributed to his success in rehabilitation, reintegration with society and decreased his relapses, both with drugs and criminal activities. Gestalt therapy helps people become more connected to themselves and their feelings, and gestalt practitioners heighten and illuminate each person’s experience of life, self and others. A variety of techniques are used in gestalt therapy. Good Therapy, an online therapist directory, notes the “empty chair technique” as a way for the client to engage in dialogue and explore their thoughts, feelings, and behavior. Exaggeration exercise is another common technique, where the person is asked to physically exaggerate their emotions so that they can recognize how they feel a little more clearly.