With Valentine’s Day just around the corner, couples counseling may be the last thing on your mind. Regardless of your feelings towards this divisive holiday, there’s no denying that it celebrates all the rose-colored aspects of relationships. While romantic connections can be a source of joy, fulfillment and intimacy, they inevitably present many challenges and conflicts.
When two people decide to build a relationship together, they’re each coming in with unique perspectives, values and core beliefs. You may have been brought up in an environment that is the total opposite of your partner’s upbringing. Bridging these gaps can be challenging and these differences are likely to lead to conflicts over time. It’s important to know that conflict is an inevitable aspect of any relationship and is not necessarily an indication of incompatibility. When managed in a healthy way, conflict can actually be beneficial for your relationship because it provides opportunity for growth. With the skills gained from couples counseling, you’ll be better able to manage these issues as a team.
It’s a common misconception that you should only go to couples therapy when your relationship is in trouble. On the contrary, couples who approach counseling proactively (rather than reactively) tend to have healthier relationships and a stronger bond. By attending therapy before the problems arise, you’ll be better able to deal with issues when they inevitably come to the surface. While couples counseling can’t prevent conflicts, it definitely enables you to develop your skills of conflict resolution, empathy and compassion. For this reason, premarital counseling is strongly recommended for recently engaged couples.
Besides an improvement in conflict resolution, couples counseling can be beneficial for your relationship in many ways. Here are a few unexpected benefits to consider.
Couples counseling can improve your finances
While infidelity may be the most common cause for divorce, financial issues are definitely a close second. Money is always a sensitive topic and can certainly add a lot of stress to a relationship. Quite often, people’s beliefs and attitudes towards money are very different to that of their partner’s. One person may be a big spender while the other is more miserly. Maybe you have differing attitudes towards things like joint accounts, acquiring debt, and investing.
Then there is the issue of financial infidelity, which is when people lie to their partner about their finances. Examples include hiding purchases or debts, keeping secret accounts or making withdrawals without your partner’s knowledge or consent.
Couples counseling is a great way to improve your communication around finances and come to a middle ground where both parties can thrive. Couples who attend counseling are less likely to fight about money and more likely to achieve financial goals as a team.
Couples Counseling for Better Sex
There’s no denying that a satisfying sex life is an important factor for many people in romantic relationships. It’s healthy and natural to desire fulfilling sex with your partner. Just like finances, sex can be a tricky topic for many couples for a variety of reasons. You may have different preferences, needs, kinks or fetishes from your partner or may be reluctant to communicate your sexual needs. It can be difficult to let your partner know that something isn’t working for you in the bedroom or that you’d like to try something new. With the demands of work and children, many couples find that they aren’t able to have as much sex as they’d like, which can ultimately cause you to feel distanced from your partner.
A couples therapist can provide a safe environment for you to communicate these issues with your partner with the ultimate aim of improving intimacy and satisfaction.
Improved Co-Parenting
For partners who are coparenting, couples therapy can be an incredibly rewarding experience. As with money and sex, couples may also have major differences when it comes to parenting. We’re all influenced by our own childhood upbringing, core beliefs and value systems and these will all be reflected in the way we approach parenting. Parenting styles play a significant role in raising healthy, happy children and it’s important for couples to get on the same page. This is important for both first-time parents and parents who will be forming blended families.
By attending couples therapy together, you have the opportunity to discuss disagreements and differences of opinion as it relates to the children. By coming to a compromise, you’ll be better able to work as coparenting team. As a result, parenting is a more fulfilling experience and your children are able to reap the benefits well into their own adulthood.
Exploring Alternative Relationship Dynamics
In 2022, we know that there are many ways to exist in a relationship. Partnership is not one-size-fits-all and we all have the ability to find the relationship dynamic that best suits us. For those who wish to explore alternative relationship dynamics such as polyamory, open relationships or other forms of non-monogamy, couples therapy provides a safe and healthy space for discussion.
At Flourish Psychology we know that each couple is unique and has a different story. We explore your relationship with you to enhance understanding of each other and to improve communication. We help you gain perspective to increase your awareness and understanding of your partner.
Being in a relationship doesn’t have to be hard all of the time. If you are worried about the strength of your relationship or the future of the partnership we can help support you to explore your concerns.
At Flourish, we affirm all couples – gay, straight, poly, trans, open, gender expansive, single, married, dating, friends, blended, and parents in relationships. Contact us today to schedule your first session.
As January turns to February, you’re probably seeing red hearts, flowers and chocolates everywhere. For people who are unhappily single on Valentine’s Day, this time of year can be especially triggering. People who have recently experienced a breakup or divorce may also find this time to be challenging. Watching friends and coworkers receive flowers and chocolates can really sting when you haven’t been having much luck on the dating scene. These days, social media has upped the ante with extravagant displays of gifts and orchestrated marriage proposals.
We live in a society that places great pressure on us to be partnered. We are constantly being shown imagery of happy couples and marriage is heralded as a necessary part of adulthood. For many, “finding the one” is on par with finding a fulfilling career or achieving financial stability. You may feel pressure from your family members or friends who ask inappropriate questions about your personal life.
Women are often more affected by this pressure than their male counterparts. Unmarried women are subject to societal expectations of marriage and, ultimately, babies. Childless, unmarried women beyond a certain age are especially susceptible to the demands of friends, parents and society in general. The expectation of “settling down” with a mate can leave women feeling dejected, unworthy and hopeless. For cisgender women who wish to carry a child, considerations such as fertility and the biological clock are at the forefront of the mind.
What if we changed our views on singledom? By reframing your single status as a symbol of independence and autonomy, you can detach from those societal expectations and pressures. Being single is your time to be selfish. It’s the time to focus on your goals and to develop a deeper understanding of what you truly want out of life. Here are a few ways to make the most being single on Valentine’s Day.
Single on Valentines Day? Self Love is the Best Love
Being single on Valentine’s Day is the perfect opportunity to practice self love. Spending quality time with yourself helps to improve both self-awareness and self-esteem. If you like to journal, consider writing about your best traits and triumphs. Solo activities such as visiting a museum or participating in a hobby are fulfilling aspects of your self love journal.
Use Valentine’s Day to take extra care of yourself. Have you been neglecting self-care activities like feeding your body healthy foods, exercising and keeping up with hygiene tasks? Let the day be a reminder that you are worthy of being well taken care of. Take a nice, long shower or bath and spend some time refreshing your living space. Cook yourself a nourishing meal or visit your favorite restaurant. Move your body by taking a scenic walk or doing some stretching.
The importance of community can’t be overstated. As humans, we need connections with others to foster a sense of belonging. Make the effort to spend quality time with loved ones and platonic friends. Quite often, we’re led to believe that romantic relationships should be our top priority. The truth is that we need a variety of fulfilling relationships and we may achieve that sense of belonging in many ways. Nurture your friendships and make the effort to deepen your connections with the people who are important to you.
If you’re a pet owner, go ahead and show some extra love to your fur baby. Pet ownership offers many benefits such as companionship, anxiety reduction and increased levels of empathy. Research shows that petting or cuddling with a dog causes a significant reduction in the stress hormone, cortisol. Dog ownership is even linked to lower blood pressure and improved cognitive function.
Find the Positives in Being Single on Valentines Day
The benefits of gratitude include improved emotional regulation and decreased symptoms of depression, anxiety and burnout. There are many reasons to be grateful for your single status. Being single affords you the freedom and flexibility to do as you please without having to consider someone else’s needs. Being single provides an opportunity to gain a high level of self-awareness, which can bring you closer to living your very best life. Time alone can help you to identify your priorities, as well as the characteristics of the partner and life that you want.
It’s important to remember that relationships come with their fairy share of problems. It takes real effort to make a relationship work and romantic relationships have a significant impact on your mental health. Coupled people have to consider the needs of their partner and may even have to compromise on their own needs to make their partner happy. Like being single, relationships come with highs and lows, so it’s important not to idealize coupledom.
If you’ve been struggling with difficult emotions stemming from being single, you’re not alone. Many people are frustrated with their search for love, leading to low self-esteem and feelings of worthlessness. It’s important to know that you are enough, just as you are. You don’t need a partner to validate your worthiness or to complete you. By developing a fulfilling relationship with yourself, you’re better able to be your best self for the people in your life. By adopting more self love, you’ll soon come to enjoy being single on Valentine’s Day.
The therapists at Flourish Psychology provide a safe space for you to discuss these difficult feelings. By working with a therapist, you can unlearn any negative beliefs regarding your single status, while detaching from the expectations of society. Contact us today to schedule your first session.
Many psychologists believe that there are four main styles of parenting. Each style takes a different approach to childrearing and will affect children in different ways. Some styles of parenting are more likely to lead to low self-esteem, behavioral problems or poor social skills. On the other hand, a healthy parenting style results in a positive parent/child dynamic and more well-adjusted children.
Most people will tell you that they want to be better parents than the ones who raised them. Maybe your parents were too strict and you’ve vowed to give your kids more freedom and flexibility. If your parents failed to provide sufficient structure and routine, it’s natural to want to go to the other end of the extreme with your own kids. Many parents struggle with finding the balance between establishing themselves as an authority figure and giving their children the space to be inquisitive, explore and grow.
Understanding parenting styles can help you to contextualize your childhood and gain a better appreciation of how your parents’ influences may still be affecting you today. If you are a parent yourself (or intend to be), this information can help you to create healthier and more fulfilling relationships with your children.
Please note that Flourish Psychology is based in NYC, but is licensed to provide therapy in over 30 states. Please view our patient locations list and reach out if you’d like to connect with one of our therapists.
What are parenting styles?
Clinical and developmental psychologist Diana Baumrind theorized that there is a direct correlation between types of parents style and the behavior of children. Parenting styles were put into four main categories, each with its own characteristics and ultimate effect on child development. The four categories (authoritarian, permissive, uninvolved and authoritative) were found to be an excellent indicator of child wellbeing, as well as a predictor of future success, happiness and stability.
Parenting styles have been found to impact everything from self-esteem to physical health to academic performance. Adults who were raised by parents who adopted a healthy parenting style tend to have a more secure attachment style, while displaying better social skills and less likelihood of mental illness.
Authoritarian Parenting Style
Authoritarian parents differ from authoritative parents in their lack of consideration for the feelings and opinions of their children. These parents are commonly referred to as “strict” and usually hold the following views:
Children should be seen and not heard
Children should obey me because I say so
Children should not have too much fun
These parents demand absolute obedience from their children because they believe children should be subservient. They may set very restrictive or unreasonable rules and will implement strict punishments for any indiscretions. A no-nonsense approach often accompanies this parenting style, with lilt patience for silliness or fun.
Though authoritarian parents may intend the best for their children, research shows that there are many drawbacks to this style of parenting. Children of authoritarians generally have an unhappy disposition and are susceptible to clinical depression and anxiety. They may display poor coping skills and may continue to be subservient in adulthood since they were discouraged from asserting independence as children.
Permissive Parenting Style
People using the permissive parenting style are likely to take on more of a friend role than that of a parent. They do not implement enough (or any) structure or discipline and tend to overlook behavioral problems. Due to consistent leniency, permissive parents do not establish themselves as an authority figure and may not gain the respect of their children.
Children of permissive or indulgent parents are more likely to exhibit behavioral problems and to lack regard for rules and authority in general. They are at a higher risk for developing health problems such as diabetes or obesity because permissive parents do not adequately limit intake of junk food and candy. They are also more likely to have dental cavities or poor oral health because the parent does not enforce good habits and routines.
Uninvolved Parenting Style
The uninvolved or neglectful parent doesn’t devote sufficient (or any) time to meeting the child’s needs. This can be as extreme as neglecting to provide food or clothing, but is more often a failure to meet emotional needs or to have a consistent presence. They are also largely uninvolved in the daily lives of their children and are unlikely to help with homework or support extracurricular activities. Uninvolved parents may often be unaware of their child’s whereabouts and do not know their children’s friends or teachers. Quite often, children of neglectful/uninvolved parents are left to raise themselves.
Parents may be uninvolved for a number of reasons, including a demanding job, financial stresses, mental health issues or substance abuse problems. Children of uninvolved parents often struggle with self-esteem issues and are more likely to get caught up in a bad crowd, to try drugs or to experience teenage parenthood. As adults, they often find it difficult to hold steady employment, find healthy relationships or find financial stability.
Authoritative Parenting Style
The authoritative parenting style is the healthiest style to adopt, as it strikes a balance between compassion and laying down the law. Authoritative parents put a lot of effort into maintaining a positive relationship with their children while providing a structure and discipline. They take care to validate their children’s feelings and take their opinions into consideration. The authoritative parent practices positive discipline by parising good behavior and implementing reward systems.
Research has shown that adult children of authoritative parents are most likely to be well-adjusted, responsible, happy and successful.
Even if you aren’t a parent yourself, this information can be incredibly insightful for those trying to contextualize their own childhood. By working with a therapist or Licensed Clinical Social Worker (LCSW) you can gain a deeper understanding of parenting styles and how they may be influencing your life as an adult. This can be excellent for processing childhood trauma or unlearning any negative core beliefs, habits and mindsets that were projected onto you as a child.
In a fast-paced world where others are depending on us, it’s easy to neglect our own needs. However, it’s important to remember that you can’t show up as your best self if your needs haven’t been taken care of. By neglecting self-care, we are not only doing ourselves a disservice, we’re also less able to serve the people in our lives or perform well at work.
By now, you’re probably well aware that self-care is more than just your skincare routine or a trip to the salon. Self-care has been described as “taking care of yourself so that you can be healthy, you can be well, you can do your job, you can help and care for others.” Real self-care isn’t about escaping the stresses of life. Rather, it’s about doing the things that are necessary to create a life you don’t need to escape from. This often requires doing things you may not want to do, to reduce future stresses and to make life easier in the long run. It may require difficult or uncomfortable tasks, habits, or conversations.
Are you taking a holistic approach to your self-care? Here are four aspects of self-care that are commonly overlooked or neglected.
Financial Self-Care
In a recent survey, almost 75% of Americans ranked finances as the most significant source of anxiety in their lives. For millennials and Gen Z’ers, there is an even greater likelihood of financial stress, given the harsh economic climate they were forced to come of age in. Millennials are more likely to be in debt, and less likely to have savings than Baby Boomers did in their 20’s and 30’s.
Financial self-care means doing the things that are necessary to reduce your likelihood of experiencing anxiety related to your money. This can include setting a budget, tracking your finances, reviewing your statements, and setting financial goals. Establishing an emergency fund can help ease anxiety because you’ll know that you can handle anything that may unexpectedly arise. By taking the time to keep your finances in order, you’re less likely to be stressed out by them. Financial stability brings a sense of ease and comfort.
Practical Self-Care
Practical self-care consists of the tasks that will help your life to run more smoothly. When these things are in place, you’re better able to show up as your best self for the people in your life. Practical self-care can look different for everyone, depending on their needs and lifestyle. Someone who has a tendency to skip meals during busy workdays may benefit from meal prepping and packing a lunch bag to take to work. Those who struggle to make decisions in the mornings may benefit from selecting their outfit the night before, to reduce the possibility of stress tomorrow. Consider the situations in your life that tend to cause the most stress and put practical measures in place to make things easier for yourself.
Other examples of practical self-care include taking care of laundry, cleaning, and other household tasks, getting your car serviced, and optimizing your electronic devices.
Spiritual Self-Care
Spiritual self-care includes those activities that nurture your spirit and help you to find meaning in the world. For some people, this includes practicing a religion, but there are many other examples of spiritual self-care. Practicing meditation, yoga, or spending time in nature can help to bring a sense of oneness with the world around you. Take the time to unplug from technology and read inspiring books or articles. Other examples of spiritual self-care include practicing gratitude, creating a vision board, dedicating time for self-reflection and journaling.
Professional Self-Care
Work is a big part of our lives and can affect our overall wellbeing. Finding fulfillment in your work and reducing work-related stressors are important for your mental and emotional health. Day-to-day examples of professional self-care include using tools and resources to improve your efficiency and productivity. Evaluate your workload to ensure you aren’t taking on more than you can handle. Take breaks throughout the workday to avoid getting burned out. Maintaining good relations with your coworkers also leads to a more fulfilling work life.
More “big picture” examples of professional self-care include taking professional courses, attending seminars or pursuing new qualifications or skills. Assess your long-term career goals and determine whether you are on the path to attaining those goals. By doing what’s necessary to get to a place of fulfillment in your work, you’ll reduce your stress and be better able to spend time with loved ones or pursue personal goals.
Self-Care and Balance
Stress can affect both your mental and physical health. In addition to increased depression, anxiety and substance abuse, stress can also lead to high blood pressure, insomnia, stomachaches and can even affect the menstrual cycle and immune system. When we’re stressed, we tend to be more irritable or quick to anger, which can impact our relationships. By neglecting certain aspects of self-care, we are likely to experience stress-related to those same areas of life. For example, when we neglect financial self-care, we are more likely to be stressed out by bills and missed payments.
By creating more balance in your life, you will notice a reduction in your stress. Prioritizing self-care allows you to balance the various facets of your life, for a feeling of holistic wellbeing. Although it may sound easy, it can be quite challenging to establish consistent self-care habits in your life. By working with a therapist, you’ll have expert guidance and support, which can hold you accountable as you seek to prioritize self-care and reduce stress. The therapists at Flourish Psychology can guide you in developing the skills needed to reduce stress in the moment and long-term.
In 2022, coping with uncertainty can feel impossible. The future has never been certain, but for those of us living through a global pandemic, it’s even more uncertain than ever. Even though we’ve just started a brand new year, COVID-19 is far from being over. Over 58 million Americans have tested positive for the virus, and numbers continue to rise as the Omicron variant sweeps through the country.
Besides causing uncertainty with regard to our health and the health of our loved ones, COVID-19 has impacted us in so many ways. We may be facing uncertainty regarding living situations, relationships, jobs, and finances. Scientists still aren’t quite sure how much longer we’ll be tackling the virus and most of us have accepted that there’s no “going back to normal” after this.
This kind of uncertainty can have a detrimental effect on our mental health. Anxiety is often triggered by uncertainty because we naturally have a deep desire for a sense of control over our lives. Uncertainty causes us to feel out of control, which can cause paranoia, panic, and stress.
How NOT to Cope with Uncertainty
Before we dive into our strategies for dealing with uncertainty, let’s touch on some of the unhealthy ways. If left unchecked, our efforts to cope with anxiety can be harmful to us or those around us. For example, obsessing or ruminating is a common response to uncertainty. You may find yourself fixating on the subject of your anxiety, constantly seeking updates or spending lots of time researching the issue. You may even find yourself micromanaging the people around you as a means of coping with your feelings of uncertainty.
Procrastination is another common method of coping with uncertainty. Being unable to predict the outcome of your actions can cause you to delay those actions altogether. You may avoid an important conversation because you aren’t sure what the other person will say. You may avoid looking at your bank statements because you feel a sense of uncertainty regarding the management of your finances. We covered strategies for reducing procrastination in a previous blog post.
Coping with Uncertainty by Developing a Routine
During times of uncertainty, it’s more important than ever to develop solid routines. Our daily routines are, for the most part, within our control and we should make them as supportive as possible. Your daily routines provide you with a sense of structure and stability in an otherwise unpredictable world.
Consider developing a morning routine to begin your days on a positive note. Try not to pack too many things into your routine and be sure to give yourself some flexibility. Your routine should help to support you, not control you. A simple morning routine can include a few minutes of stretching, making a cup of tea or coffee and making your bed.
Find Ways to Stay Grounded
Being grounded means having a sense of stability in your life. We all have those moments where we don’t even know what day it is and everything feels out of control. Being grounded means that (despite whatever challenges you’re facing), you’re able to be at peace in the present moment. There are many simple exercises you can do throughout your days to feel more grounded. A five-minute breathing exercise brings a sense of calm and control when emotions are running high. Take a mindful walk and observe your surroundings.
What does it take for you to feel grounded? For some, it’s having a clean and tidy environment. For others, it’s ensuring their bills are paid on time. These more practical tasks are beneficial for your mental health because you’ll be able to remain present without worrying about overdue or overlooked obligations.
Make Self-Care a Priority
During times of uncertainty, it can be easy for self-care to fall to the wayside. We may find ourselves not keeping up with things like therapy or doctor’s appointments, forgetting to take medication, and not sleeping enough. Other examples of neglecting self-care include forgetting to eat or consuming foods with little nutritional value, neglecting hygiene or overworking ourselves to the point of burnout.
Be deliberate about self-care. If it helps, set reminders on your phone to remind you to perform acts of self-care such as having a meal, staying hydrated or attending to your hygiene. Maintaining a healthy sleep schedule, eating nutritious foods and moving your body daily are essential.
Don’t Be Afraid to Ask for Help
If you’re having difficulties coping with uncertainty, it helps to talk to a trusted friend or loved one. It’s always good to have someone to rely on during difficult times. Feeling supported can bring a greater sense of control over a situation, while a lack of support leaves you feeling alone and overwhelmed. Your friend may be able to offer another perspective, solutions or emotional support.
Seeking help from a therapist is an excellent way to cope with the uncertainty of these times. Since the start of the pandemic, the demand for mental health services has steadily increased. The clinicians at Flourish Psychology do more than just provide a safe space for expressing your fears. Therapists are trained and qualified in various treatment methods for reducing or eliminating anxiety and other mental health conditions.
By working with a therapist, you’ll also learn important skills for managing your emotions. By mastering cognitive and dialectical behavioral skills, you’ll be better equipped to handle challenges as they arise in your daily life. Despite the uncertainty around you, you’ll be able to cultivate a feeling of calm, control and stability. Contact us to schedule your first session.
The start of a new year brings the feeling of a blank slate and endless possibilities. As 2021 comes to a close, many of us are reflecting on the challenges and triumphs faced throughout the last twelve months. During the last week of the year, you’re likely giving lots of thought to your plans, goals and resolutions for 2022. While the most common resolutions tend to be in the realms of fitness, finances and career advancement, might we suggest turning your attention to your mental health?
If the last two years are anything to go by, it’s more important than ever to prioritize self-care, healthy boundaries and emotional wellbeing. Here are a few simple ways that you can improve your mental health in 2022 and beyond.
Develop an Attitude of Gratitude
You may have heard this one several times before, but it still bears repeating. Expressing gratitude is one of the simplest and most effective ways that you can instantly lift your mood and feel a sense of contentment. When you’re in a state of gratitude, you’re less likely to dwell on negative emotions such as resentment or regret. Over the long term, gratitude has been linked to decreased stress levels and improved psychological health.
How can you practice gratitude in your daily life? It can be as simple as writing a list of three things you’re grateful for each morning soon after you wake up. This can be done in the notes app on your phone or in a dedicated gratitude journal or notebook. Throughout the day, look out for small things to be grateful for and make a mental note of them when they happen. If you found a parking spot in a crowded lot, take a few seconds to appreciate your luck before you exit your car. Gratitude also helps to enhance our relationships. Be sure to let your loved ones know how thankful you are for their support and presence in your life.
Begin a Mindfulness Meditation Practice
Meditation has been a huge wellness trend for the last few years. This ancient practice goes back to at least 1500 BCE, but is still incredibly beneficial for our fast-paced modern lives. As meditation continues to grow in popularity, it’s also become incredibly accessible. These days, there’s no shortage of apps, videos and online courses to support you on your meditation journey.
Mindfulness meditation is a special type of meditation that trains you to slow down and detach from racing or negative thoughts. With regular practice, mindfulness has been shown to decrease stress, foster a more positive mindset and even improve your quality of sleep. To practice this kind of meditation, get comfortable in a quiet space where you’re not likely to be disturbed. Close your eyes and breathe deeply. Notice how the breath interacts with the body – the rise and fall of the belly, and the feeling of air entering and leaving your nostrils. If it helps, you can keep focused by counting your breaths. It’s normal to get distracted; just bring your attention back to your breathing. Try doing this for fifteen minutes each day to experience the full benefits of this practice.
Sounds intimidating? Even five minutes of quiet time each day can have surprising benefits. You can also try practicing mindfulness all throughout the day as you engage with the world around you. Instead of absentmindedly scrolling on your phone while you eat lunch, try taking the time to eat mindfully. Slow down, pay attention and really enjoy the taste, smell and texture of your food. When taking a walk, make the effort to be truly aware of your surroundings, including the little things like the breeze on your face and the crunching sound of leaves under your feet. Living in the present moment means you’re spending less time ruminating on the past or worrying about the future.
Don’t Neglect Your Physical Health
Even though this is a list of mental health resolutions, your physical health has such a huge role to play. The three key areas to prioritize are sleep, nutrition and movement. By improving these aspects of your physical health, you’ll also notice improvements in your overall emotional wellbeing.
In 2022, make the effort to develop a consistent bedtime routine to foster healthier sleep hygiene. Go to bed at around the same time each night and ensure your bedroom is quiet, dark and set to a comfortable temperature. Commit to reducing nighttime device usage in favour of more calming activities such as reading, journaling or gentle stretching. Lack of sleep or poor sleep hygiene has been linked to worsening symptoms of depression, anxiety and bipolar disorder. By getting proper sleep, you’re laying a solid foundation for improving your mental health.
Exercise is another well-researched contributor to good mental health. Moving your body not only releases feel-good hormones like endorphins, but can also fill you with a sense of pride and accomplishment. Consider new and enjoyable ways that you can move your body in 2022. If you’re tired of the old gym routine, why not switch things up by trying out a new sport or taking up a dance class? The key is to find an activity that you genuinely enjoy, so that daily exercise feels like a natural part of your day.
What about nutrition and your mental health? Just like all your other organs, your brain is affected by the food you eat. Diets high in refined sugar and processed foods have been known to cause a worsening of symptoms for many mental illnesses, including depression. On the other hand, healthy foods like salmon, avocados and whole grains are known to support brain function and can even help reduce dementia in older adults.
Monitor Your Social Media Usage
We’ve written about the connection between social media and mental health in a previous blog post. While we may not yet have information on the long-term effects of constant social media use, we do have quite a bit of research on the shorter-term impacts. Many recent studies have explored the psychological impact of increased exposure to social media platforms and how this can contribute to depression, anxiety, self-harm and disordered eating.
Although platforms like Instagram and TikTok can provide hours of entertainment and allow us to keep in touch with friends and family, they can also encourage a few unhealthy habits. Comparing yourself to the highlight reels of your favorite influencers can lead to low self-esteem and FOMO, while endless scrolling makes it easy to fall into the procrastination trap. As 2022 approaches, do a digital detox by unfollowing accounts that make you feel unhappy or inadequate. Adjust your settings to eliminate anxiety-inducing notifications and disconnect from the 24-hour news cycle. Consider replacing social media scrolling time with other apps such as
Set and Enforce Boundaries
Boundaries are a necessary component for maintaining fulfilling relationships and safeguarding your mental health. Simply put, a boundary is a limit or a rule that defines how other people are able to access and interact with you. It’s up to you to determine your boundaries and they may differ from relationship to relationship. For example, you may be uncomfortable with friends showing up unannounced to your home, while your romantic partner has a spare key to let themselves in as they wish. You deserve to feel comfortable and respected within all your relationships. Consider all your connections (work, familial, platonic, romantic, etc.) and determine whether any adjustments need to be made in terms of boundaries.
In addition to these healthy habits, working with a therapist is one of the biggest and most impactful steps you can take towards improving your mental health. Therapy can also equip you with the tools needed to improve your self-esteem, foster healthier relationships and achieve your career goals. At Flourish Psychology, our clinicians are trained in number of treatment modalities to address your specific concerns. Contact us today to get in touch with our intake coordinator or to schedule your first session.
Location: 300 Cadman Plaza West Floor 12 - Brooklyn, NY 11201
Manage Consent
By clicking “Accept”, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts.
Functional
Always active
The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network.
Preferences
The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user.
Statistics
The technical storage or access that is used exclusively for statistical purposes.The technical storage or access that is used exclusively for anonymous statistical purposes. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you.
Marketing
The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes.
