Micaha, Author at Flourish Psychology

Mental Health in the Later Years

by Micaha | Nov 30, 2023 | Therapy

Understanding and Nurturing Mental Well-being at Age 60

As individuals transition into their 60s, mental health becomes an increasingly important part of overall well-being. This phase of life often brings significant changes, including retirement, the onset of age-related health conditions, and alterations in family dynamics. These changes can have profound effects on mental health, making it more important to both be aware of these issues and be willing to take the necessary steps to address them.

The Mental Health Landscape at 60

The 60s are a time of life re-evaluation and adjustment. For many, this decade brings the freedom of retirement, providing opportunities to pursue interests and hobbies. However, it can also be a period of loss, including the loss of professional identity, decreased social interaction, and potential bereavement. Physical health may start to decline, leading to concerns about independence and mobility.

All these factors can impact mental health, potentially leading to feelings of loneliness, anxiety, depression, or a sense of purposelessness. Some of the most common mental health concerns include:

Depression and Anxiety – These are among the most common mental health issues faced by those in their 60s. The loss of routine, isolation, health concerns, and financial worries can all contribute to these conditions.
Cognitive Changes – Mild cognitive impairment or the early stages of dementia can begin to manifest, leading to concerns about memory and cognitive abilities.
Adjustment Disorders – Difficulty in adjusting to the changes that come with aging, such as retirement, empty nesting, and physical limitations, can lead to stress and anxiety.

These issues affect many – if not most – of those that are seeking retirement. That is why it is so important to pay attention to how you feel and make sure that you’re willing and able to address it if any issues arise.

Promoting Mental Health at 60

Maintaining mental health in the 60s requires a multifaceted approach, and one that may involve either new lifestyle changes or avoiding decisions and issues that could affect your mental health. It is strongly recommended that those that are turning or already 60 consider:

Social Engagement – Staying socially active is crucial. Engaging in community activities, joining clubs or groups based on interests, and maintaining friendships can help combat feelings of loneliness and isolation.
Physical Activity – Regular exercise not only benefits physical health but also has a positive impact on mental well-being. Activities like walking, yoga, swimming, or age-appropriate fitness classes can be beneficial.
Mental Stimulation – Keeping the brain active through reading, puzzles, learning new skills, or engaging in creative activities like painting or writing helps maintain cognitive function.
Healthy Lifestyle – A balanced diet, adequate sleep, and avoiding excessive alcohol and smoking contribute to both physical and mental health.
Seeking Help – It’s important to recognize when professional help is needed. Consulting with a mental health professional for therapy or counseling can be beneficial, especially when dealing with grief, depression, anxiety, or significant life changes.

The 60s are a time of transition, but they also offer opportunities for growth and fulfillment. Embracing this phase of life involves accepting changes, finding new purposes, and nurturing relationships with family and friends. It’s a time to focus on what brings joy and fulfillment, whether it’s spending time with grandchildren, traveling, volunteering, or pursuing long-held interests.

Mental health at sixty is an integral part of overall well-being. Acknowledging the unique challenges of this age, while also embracing the opportunities it brings, is key to maintaining a balanced and fulfilling life. With the right support, strategies, and attitude, the 60s can be a rewarding and enriching phase of life.

Examples of Situations Where Seasonal Depression is NOT Caused by Light or Cold

by Micaha | Nov 27, 2023 | Anxiety/Depression

Seasonal affective disorder (SAD), often called “Seasonal Depression,” is a type of depression that occurs almost entirely in the winter months. Although it is a psychological disorder, studies do seem to show that it is linked directly to earlier nightfall and more time spent indoors (away from natural light) during the colder winter season.

This link is so strong that “light therapy,” where a person exposes themselves to artificial light, can reduce the symptoms of seasonal depression. As a psychological disorder, it is still recommended that a person seek out mental health treatment, because the symptoms of depression can linger in their own way, but there is no denying that seasonal depression and winter are strongly interlinked.

However, just because there is a link between the two conditions does not mean that a person’s seasonal affective disorder is entirely related to darkness and cold weather. Many people that struggle with SAD also find that there are other mental health issues occurring during this time that are also playing a role.

Why Might Someone Feel Depression in Winter?

Winter, for many reasons, is a season when people may be more at risk for experiencing depression. Seasonal affective disorder is very likely to play a role, but there are other issues during this time as well that may affect a person’s mental health. For example:

Family trauma is more likely to arise during this time. Thanksgiving, Christmas/Channukah, and New Years are holidays where many people get together with family and friends – sometimes after not seeing them for an entire year. This is a time when those that have unresolved family issues can experience depression as a result.
The holidays are often a very busy time. Many people find themselves overwhelmed by holiday planning, or the cost associated with gift giving, or any of the many other needs that are specifically associated with the holidays. It is not uncommon to find this time very stressful, which would cause depression to occur more often during this time.
College students often have finals, and children have busy schedules with very limited vacation time. We are months away from summer, which can often serve as a reset, so winter months are a time when the stresses of a busy life become more prominent.
Many of us find that our exercise levels decrease in the winter. We spend less time outside and going on walks. We may overeat (possibly due to the holidays) or see our friends less knowing that it is cold and most of our spring to fall activities are closed. These can all lead to issues related to depression.

Some people also find that they feel more alone during the holiday season, when others are spending time with family. These are all potential contributors to depressive symptoms that appear to arise in winter.

Depression, as a condition, also changes how you feel about events, people, and other things in your life. A person with seasonal affective disorder may then be more likely to experience additional depression related to past family traumas (for example) in a way that does not occur during summer. This means that the cause of a person’s winter blues may be multifaceted, and not limited to just winter-related weather.

Seeking a Therapist for Better Mental Health

There are many reasons that a person may experience poor mental health in the winter. Seasonal depression is likely to be the primary cause, but what creates those feelings of depression may be more than just lack of light alone. If you often feel like you struggle in winter, contact Flourish Psychology today for mental health support.

When an Amicable Divorce is the Goal

by Micaha | Nov 26, 2023 | Relationships

The ultimate goal of couples counseling is to try to repair and grow a relationship. Most people seek couples counseling in an effort to address communication difficulties, overcome challenges, and learn how to grow together. Through our sessions, we use techniques specifically aimed at addressing these concerns and helping you become a better, stronger, happier overall couple.

Still, it is important to recognize that not all relationships are successful. Not all relationships are even meant to be. Sometimes, there are challenges that cannot be overcome, or there are relationships that – when you go back to how the relationship started – are not necessarily ones that were meant to be.

Even in these situations – situations where it is clear that the relationship has reached its end – there are goals that you need to complete as a couple. One of which is the idea of an amicable and uncontested divorce.

The Lifelong Value of an Amicable Divorce

Relationships, in many ways, never really end. We carry these emotions and memories with us each and every day. We think about that person often – maybe not as often as we did before, but they had an impact on our lives that we are unlikely to forget. If there are children involved, or if the person plays a role in our life that is likely to continue onward (for example, business ownership), then the odds are even greater that the person will always be a part of our lives in some form.

That is why couples counseling can – and often should – be considered even for those that may not necessarily want to keep the relationship together. Holding on to high emotions runs the risk of causing ongoing issues:

Ongoing stress when you have to communicate with your partner.
Ongoing anxiety when you’re dealing with family issues.
Ongoing relationship issues from broken trust or other struggles.

This idea that a divorce is final is not necessarily accurate. A person will continue to be in our lives in some form, either through memories or through interactions. Divorce itself can also be a difficult process, one that people are more likely to navigate in less emotionally healthy ways when they are feeling angry or upset.

It is in a couple’s best interests to try to work on their issues even if continuing the marriage is no longer the end goal. The long term value that it can have to your mental health – and the value that it can have to any kids involved – makes it clear that learning to better communicate and understand each other is always of value.

Even if you have decided not to move forward, it is best to consider still working through these issues so that you can divorce in amicable terms and come up with solutions that are in the best interests of both of you, along with any children or other interested parties. Contact us today to learn more about our couples counseling in NYC.

Panic Attack Checklist to Help Relieve Symptoms

by Micaha | Nov 21, 2023 | Anxiety/Depression

It’s difficult to describe a panic attack to someone that has never experienced one before. While it’s true they’re a form of anxiety, they are also immensely physical. During a panic attack, a person may experience chest pains, weakness, lightheadedness, rapid heartbeat – experiences that are so intense, they become their own fear.

While panic attacks may be anxiety related, it’s the physical symptoms that typically cause the most distress. A person with panic attacks often ends up fearing those very same physical symptoms, which in turn leads to more frequent and more difficult attacks.

Reducing the Severity of Attacks to Reduce the Fear of Panic

Panic attacks and panic disorder require a multifaceted approach to treatment, one that often involves therapy, lifestyle changes, and beyond. But it all starts with finding ways to reduce the severity of the attacks. The reason this is so important is because severe attacks:

Cause more fear, which increases the frequency and severity of the attacks.
Cause you more pain and discomfort, as the panic attacks get stronger.
Cause you to change your life in order to avoid panic attacks.

It’s this process that causes many people to develop other conditions like depression and agoraphobia. It’s also why panic attacks often get worse long before they get better. In fact, the less people fear the panic attack (because it is less severe, and thus more manageable), the more likely they are to take back control over their anxiety and have fewer panic attacks in the future.

So, if you can reduce the severity of the attacks, then you can also make it easier for yourself to take additional steps.

Addressing the anxiety of a panic attack is complicated. It’s why so many people choose to work with an anxiety therapist – someone that they can talk to in order to learn how to reduce and prevent anxiety. But what you can sometimes prevent is the severity of the symptoms. You can do this by:

Breathing Slower – Many of the worst panic attack symptoms come from hyperventilation. When a person breathes too fast and/or too shallow, they breathe out CO2 faster than they can make it. Hyperventilation also creates an irony – it makes you feel like you’re not getting enough air, causing you to breathe faster, yawn, or do other things to take in more air, thus making hyperventilation worse.
Talking it Out – If you have someone in your life near you that you trust, talk through your panic attacks with them. When we have panic attacks, we often go “inside of our own heads.” Talking your symptoms to someone near you while you have them decreases some of the fear, especially if it causes you health anxiety, and also helps take you out of your own mind by sharing those thoughts in public.
Engaging a Distraction – It can be very difficult to distract yourself during a panic attack, but every little bit can help. If you go for a walk, for example, the sights, sounds, and smells can potentially give you some light distractions that can help alleviate some of the symptoms.

We’ve created a bit of a reminder panic attack reminder checklist that you can keep with you to help you through the attacks. You can download and print the attachment here:

PANIC ATTACK CHECKLIST PRINTOUT

Panic attacks and their symptoms can manifest differently for every person, so we want to make it clear that you should discuss your specific symptoms with your therapist and work through the different causes, patterns, and more. You may find that some of the strategies may not work for you, or you need far more intentional interventions with a therapist than these provide.

Nevertheless, we hope that this checklist may be of help. If you’d like to inquire about an anxiety treatment, please contact Flourish Psychology, today.

The Benefits of Penciling in Your Life Goals

by Micaha | Nov 6, 2023 | Self Esteem

One of the ways that we find contentment in today’s world is to set goals for ourselves and, ideally, achieve them. We try to make some specific amount of money, or visit a specific country, or read a specific number of books. Goal setting may even be part of therapy, as we work together to find and create goals that make sense for your core values.

Goal setting is both admirable and important, and giving up on goals or failing to complete them can be a source of unhappiness. But one issue that can arise is believing that the goals we create now are critical for our happiness in the future. Goals are important, yet what is also important is adaptability to the changes in where we are in life, who we are in life, and what we really need to be happy.

Our Goals and Our Lives Change with the Seasons

When you were a child, you wanted to grow up and be an astronaut or a fireman or the President of the United States. At the time, even without realizing it, you set a goal. Then you grew up. Life taught you more about who you are and what you wanted to achieve based on your life experience.

We look back on our childhood and we know that times change. The dreams we had as kids are (probably) not within our reach, and we are not the same person that we were in our youth. But, as we become adults, many of us start to think that the goals we have now should be treated as some type of necessity. Now that we’re adults, we start to convince ourselves that this is who we are, and our goals now are the only goals we’ll have that will make us happy.

The truth is that we are always changing. For example, in our college years, we may have been focused on finding a job that made us more money. Then we got a job and our goals could have changed to something like having children or spending more time with our families. Our life changes all the time. Our goals need to be able to change with it.

Seeing and Assessing Our Personal Goals

Our life goals are not meant to be static. They change regularly, even if you do not achieve the goals that you originally set. We are always growing and changing, and while we may still hold on to some of the goals and dreams we had in the past, we also need to be willing to reflect on who we are and what we really need to be happy. If we hold onto our past dreams, and do not look at what will make us happy in the now, then we’re going to miss out on opportunities to make ourselves happier that are more in line with who we are in the moment.

So while we should have goals, and we should work hard towards those goals, it is also very important to remember that our goals can change as our circumstances do. There is nothing wrong with seeing our goals as temporary – writing them with a pencil, and not a pen – and reviewing where we are now and what we really want to achieve. If you need help with achieving your goals, contact Flourish Psychology, today.