By Pooja Mamidanna, AMFT

BIPOC = Black, Indigenous and People of Color.

July is BIPOC Mental Health Awareness Month. I wanted to use this blog post to provide education on how this movement started and how can we as individuals do our part to support this.

“This movement was acknowledged in June 2008 by Bebe Moore Campbell (An American Author, journalist, teacher and mental health advocate) to bring awareness to the unique struggles that underrepresented groups face in regard to mental illness in the United States. Bebe worked tirelessly to shed light on the mental health needs of the Black community and other underrepresented communities. In effort to continue the visionary work of Bebe Moore Campbell, each year Mental Health America develops a public education campaign dedicated to addressing the needs of BIPOC.”  

As an immigrant woman of color, there is not a day that goes by when I don’t reflect on the privilege I hold in my life. The reflection of my privilege began as a young child. When you are raised in an immigrant family, you are always educated on this. My family worked hard for generations to provide me with this life.

I grew up in an orthodox South Indian family. While I was very happy to learn about my family’s ethics/values towards their professional goals, I was also disappointed with some of the systemic racist ideologies they had of other populations of color! I can reflect back to being in the second grade, questioning and arguing with their ideologies. This is something I still do with my family as well, by providing constant education to dismantle the antiracist ideologies present in my family’s belief system.

My education towards cultural competency began at my school. I had the privilege of studying in an international school from kindergarten to grade 12, I had friends from different walks of life and very few South Asian classmates. Majority of my friends are biracial and have multiethnic backgrounds.

My education towards cultural humility began, when I started my journey studying psychology and pursuing my career to be a Psychotherapist. I’m grateful to my amazing professors, clinical supervisors and mentors for challenging me further and making me reflect on the privileges I bring into the therapy room.

The reason I’m writing about privilege is, right now more than ever, our brothers and sisters from these beautiful communities need us to step up our game of advocacy.

We are all aware of the COVID -19 racial pandemic we are currently residing in. This ongoing multigenerational racial trauma causes severe impairments for the mental health and wellbeing for our communities of color. 

We need to come together in solidarity to collectively grow and heal together as a community.

It really is simple- for any systemic change to occur we first need to start with our personal and professional communities). It is time to start having tough conversations that might feel uncomfortable at first. However, you will only grow as an individual when you learn to sit with the discomfort. We need to put in the work by engaging in the following steps:

1.) SELF AWARENESS

Recognizing your own antiracist ideologies

2.) SELF EDUCATION

What do you know? What don’t you know? What would you like to learn?

3.) SELF REFLECTION

Reflecting on what you have been taught. What are you holding onto?).

4.) ACTION/MAINTENANCE

Now that you are more educated and will continue to educate yourself, what are some steps you’re going to take to be an advocate?

Although I might have been provided this strong educational foundation as a child and through my career as a Psychologist, I am STILL learning every day.  I am constantly reflecting, educating myself and advocating in the work that I engage in, personally and professionally.

Remember this is not a sprint, it is a marathon. Let’s continue to learn, reflect, educate and advocate.

Check out the resources below to learn more, reflect, educate and advocate.

Mental Health America BIPOC MENTAL HEALTH MONTH

https://mhanational.org/bipoc-mental-health

MH America : In the Open Podcast Series

https://podcasts.apple.com/us/podcast/in-the-open/id1462368967?i=1000481713875

The BIPOC Project

https://www.thebipocproject.org/about-us

The Happiness Lab: How to be a better Ally (podcast )

https://podcasts.apple.com/us/podcast/the-happiness-lab-with-dr-laurie-santos/id1474245040?i=1000480086006

Guide to Being an Anti-Racism Activist: 

https://www.thoughtco.com/things-you-can-do-to-help-end-racism-3026187

Anti-racism resources:

https://docs.google.com/document/d/1BRlF2_zhNe86SGgHa6-VlBO-QgirITwCTugSfKie5Fs/mobilebasic

Guide to Ally Ship

https://guidetoallyship.com/

The Mother of all Black Lives Matter Resource Doc

https://docs.google.com/document/u/1/d/e/2PACX-1vSrT26HMWX-_hlLfiyy9s95erjkOZVJdroXYkU-miaHRk58duAnJIUWKxImRkTITsYhwaFkghS8sfIF/pub?utm_medium=shoppable&utm_source=planoly#h.c0pszbm7zg89

Guidelines for Being Strong White Allies

https://www.racialequitytools.org/resourcefiles/kivel3.pdf

How Latinx People Can Fight Anti-Black Racism in Our Own Culture

https://www.teenvogue.com/story/how-latinx-people-can-fight-anti-black-racism-in-our-own-culture

Asian Ally ship & Accountability

http://www.bgdblog.org/2015/02/become-oppressive-ally-asians-anti-blackness-accountability/

Family­Care, Community­Care and Self­Care Tool Kit: Healing in the Face of Cultural Trauma: 

https://d3i6fh83elv35t.cloudfront.net/newshour/app/uploads/2016/07/07-20-16-EEC-Trauma-Response-Community-and-SelfCare-TookKit-1.pdf

#BIPOCMentalHealthMonth⁠ #mentalhealthamerica⁠

#ImpactOfTrauma⁠

#BIPOCMentalHealthAwarenessMonth⁠

#BIPOCmhm⁠

#BIPOCmhm20 #mentalhealthareness #mentalhealthadvocate #psychology 

By Pooja Mamidanna AMFT (103485)

Relationships requires patience, time, and hard work. This applies to any relationship you hold in your life, be it a professional or personal one.

Something that I learnt from my therapist and like to educate my clients on are the 4 C’s that constitute a healthy relationship:

1.CARINGNESS

It is important to show mutual respect and authenticity in your relationship. This will help strengthen your relationship.

2.COMPASSION

We need to be empathetic and kind to other individuals. As the saying goes “you must treat others how you wish to be treated”.  

3. COMMUNICATION

It is imperative to not use degrading language, paying special attention to our non-body language (making sure your tone of voice matches facial expressions), and it is useful to communicate in I statements.

If you are not getting something from a relationship, it useful to communicate with others what your expectations are, what you want/need, and what is currently missing from the relationship.

As human beings are not mind readers, despite having known someone for years, months etc. you need to communicate what you are thinking and feeling.

4.COMMITMENT

A relationship is built on trust and honesty, once that has been broken it becomes harder to heal from this. 

When utilizing the 4 C’s think of it as a new seed you have just potted. In order for the plant to grow you need to care, nurture and nourish it. Over time the sapling grows, gaining leaves, branches, and stronger roots. It becomes healthy with the right handling and care. Such are human relationships as well. 

Resources:

THINKING ERRORS

https://www.therapistaid.com/worksheets/cbt-thinking-errors.pdf

REFLECTION COMMUNICATION SKILLS:

https://www.therapistaid.com/worksheets/reflections-communication.pdf

RELATIONSHIP CONFLICT RESOLUTION

https://www.therapistaid.com/worksheets/relationship-conflict-resolution.pdf

I STATEMENTS

https://www.therapistaid.com/worksheets/i-statements.pdf

FAIR FIGHTING RULES

https://www.therapistaid.com/worksheets/fair-fighting-rules.pdf

By David Shepard

In a society fueled by ads, entertainment and social media highlighting certain body types as ideal or perfect, it’s no wonder why so many people struggle with body dissatisfaction, dieting, and obsessions over image. The marketing industry makes billions of dollars off of our insecurities. So how does one maintain a positive body image while hearing so many messages telling you that your body is not good enough and that you need to look like something you are not? Achieving a positive body image does not come from one single change or step, but rather a reorganizing of multiple aspects of one’s life.

The aspects that are important to nurture on your journey to body positivity are:

• health

• self care

• self-love

• your own definition of beauty

• and building community

To start moving towards a positive body image, it’s important to know what to move away from and what to move towards. Having a positive body image involves being open to a lifetime of exploration of tools that help you feel freedom around your body image with love, acceptance, appreciation and uniqueness of your body. Having a static goal oriented view of what your body should be only plays into the message that something is wrong with your body. Instead of focusing on a weight loss program or step by step program, focus on a whole person health model.

A whole person health model involves a practical journey of self-inquiry based on health, self care and self-love. So there is no idealized image of a healthy person or body type that you are working to be. Instead you are coming to understand and celebrate the diversity of beauty and health. Strict rules on dieting and exercising are replaced with attunement of your body and health through self-care.

The last important aspect of feeling positive about your body image is to be around people who support positive self talk around body image and who also celebrate the diversity of beauty. Because we are constantly receiving messages from the world about idealized ways of being, it’s important that we nurture a community of people around us that send messages of love, diversity, and acceptance.

If you are wanting support on your journey to body positivity, please contact us at Therapynowsf for your free consultation.

By Annika Miyamoto

Sometimes life can throw us a curve ball whether it’s a recent breakup of a longterm relationship or divorce. Or sometimes the curve ball means the end of a job or career and in some frightening cases a new medical diagnosis. But life changes do not always have to be negative, rather, they can be somewhat neutral or even welcomed changes. The common denominator for all of these situations is that often times feelings of fear or different emotions can accompany any sort of change in one’s life that brings up “stuff”. And how does one manage or makes sense of the “stuff” that comes up emotionally for them during life changes?

Seeking therapy is not always for the purposes of dealing with major depression or other psychological diagnoses. Rather it can be a safe place, free from judgment, for someone to openly talk about what is coming up for them emotionally in dealing with change. There are a myriad of ways a therapist can support someone during unsure times whether it is teaching new coping skills or listening. Therapy can offer new perspectives and increased self-confidence as one eases into the next chapter of life. 

By Pooja Mamidanna AMFT (103485)

On March 19th 2020 California issued the state wide shelter in place order due to COVID-19. It been more than a month. This has been quite the ongoing adjustment for us all trying to navigate our lives during this pandemic personally and professionally. 

I have noticed with my partner, friends/family, clients and myself the roller coaster of emotions one can be experiencing. For instance, we can go through a few days or a week of “feeling really good for a few days, feeling okay/alright, feeling highly anxious/stressed, feelings of frustration/irritability/anger and feeling of loneliness and sadness.”

As human beings when things are not going the way we wish for them to be going, when things are wrong and not right; we tend to focus only on what is wrong in our lives. We do not reflect on what Is right or the positive aspects in our lives. I have been guilty of doing this myself as well over the last month, when I am getting in the cycle of anxiety. 

Something that I try to live my life by and what I educate my clients, friends, and family on the “silver lining or that light at the end of the tunnel”. During this time, I gently encourage you to utilize this following mindset. I am not going to lie; some days are easier said than done. However, it has really been helpful for myself as well as when I am teaching my clients about focusing on what is right in their lives; the positives. By thinking about the silver lining. 

This can be done by challenging your mind, body and soul to get out of the corona blues funk and to think about:

• How can you use your time in a way that benefits you? (Developing that New Skill set for your personal and professional lives or Hobby you have always wanted to)

• Are there some tv shows, movies or documentaries you want to catch up on?

• New and Old friends/family you want to check in with? (I am sure we are also tired by now about the virtual work meetings and virtual socials, so maybe writing them an email or snail mail maybe?)

• Perhaps creating a daily gratitude journal that will help? (Starting your day and ending your day with “two things you are grateful for that happened in the day or you were proud”.)

• Creating a daily Routine. (Making sure you plan your day, week and weekends)

• Developing healthy habits such as eating healthy, healthy sleeping habits and exercise.

(I love lifting weights but have no stamina when it comes to HIIT work outs or yoga, I have been trying to build my skills on this.) There are many free resources that are available on the internet. The Fitness and Health industry are hosting live work out sessions, meditation and yoga sessions. Take advantage of your resources. I have been hosting virtual work out sessions with my friends and family.

I guess what I am trying to say is, we are all slowed down right now and we are not going to get this time back as well. So, let’s try to look at this with a positive spin of developing some skills, engaging in a new hobby, doing some DIY home projects, practicing gratitude etc. I guarantee you with that positive intention and mindset, these things can also make you feel good about yourself.

The truth is once this is all over in due time, we will come out of this stronger than ever. Until then, be safe, stay healthy and positive with your mindset.

You have got this!

Resources

Self-Care Tips

https://www.therapistaid.com/worksheets/self-care-tips.pdf

Positive Steps to well-being

https://www.therapistaid.com/worksheets/positive-steps-to-wellbeing.pdf

Gratitude Journal

https://www.therapistaid.com/worksheets/gratitude-journal-three-good-things.pdf

https://www.therapistaid.com/worksheets/gratitude-journal.pdf

By Neko Milton

The measure of our success during these unparalleled times will be how well we cope today, at this very moment. What’s reassuring is that we have easy, internal tools readily available to us. One important tool is our capacity for positive emotions. Even when it feels paradoxical, feeling positive emotions (love, gratitude, joy) in the midst of a global crisis can promote resilience (Fredrickson, Tugade, Waugh, & Larkin, 2003).

“Resilience” is having the ability to adapt well in the face of adversity. Resilient people know how to manage stress effectively to optimize performance, engagement, and focus. And importantly, resilient people also allow themselves time to rest. Then they repeat the cycle. After sufficient rest, they can focus their attention to take on difficult tasks. This, of course, is the challenge. In the midst of prolonged stress, how can we cope?

Social connection: Keep your physical distance, but stay connected

One of our greatest human strengths is our desire to connect, to help, and to give to others in times of stress. We crave hugs, closeness, and togetherness. The biggest change in our lives is having regular, face-to-face social interaction. But what is especially challenging about the COVID-19 pandemic is that there are mental health challenges that may arise as a consequence of the social isolation required of us in order to protect others from the spread of the virus. In many ways, this viral pandemic may be fueling a loneliness pandemic (Santos & Zaki, 2020). So remember to search for the light in these dark times. 

Reference: 

Fredrickson B.L., Tugade M.M., Waugh C.E., Larkin G. (2003). What good are positive emotions in crises?: A prospective study of resilience and emotions following the terrorist attacks on the United States on September 11th, 2001 Journal of Personality and Social Psychology 84, 365–376

Santos, L. & Zaki, J. (The Happiness Lab). (2020, March 16). Coronavirus BONUS: Beat Your Isolation Loneliness [Audio podcast]. Retrieved from https://podcasts.apple.com/us/podcast/coronavirus-bonus-beat-your-isolation-loneliness/id1474245040?i=1000468548405

By Neko Milton

What is it: Cyberbullying is bullying that takes place over digital devices like cell phones, computers, and tablets. Cyberbullying can occur through SMS, Text, and apps, or online in social media, forums, or gaming where people can view, participate in, or share content. Websites like YouTube, Instagram and Snapchat allow kids to send hurtful, ongoing messages to other children 24 hours a day. Some sites, such as Instagram, allow messages to be left anonymously.

What to look for: Many of the warning signs that cyberbullying is occurring happen around a child’s use of their device. Some warning signs include; 

• Noticeable increases or decreases in device use, including texting.

• A child exhibits emotional responses (laughter, anger, upset) to what is happening on their device.

• A child hides their screen or device when others are near, and avoids discussion about what they are doing on their device.

• Social media accounts are shut down or new ones appear.

• A child starts to avoid social situations, even those that were enjoyed in the past.

• A child becomes withdrawn or depressed, or loses interest in people and activities.

What to do: If you notice warning signs that a child may be involved in cyberbullying take steps to investigate that child’s digital behavior; 

• Observe your child for signs they might be being bullied 

  • have open-ended conversations where you can learn what is really going on at school so that you can take the appropriate steps to rectify the situation. Most importantly, let your child know you will help them and that they should try not to fight back

• Teach your child how to handle being bullied

  • Practice scenarios at home where your child learns how to ignore a bully and/or develop assertive strategies for coping with bullying. 

• Support

  • Peers, mentors, and trusted adults can sometimes intervene publicly to positively influence a situation where negative or hurtful content posts about a child. Public Intervention can include posting positive comments about the person targeted with bullying to try to shift the conversation in a positive direction. It can also help to reach out to the child who is bullying and the target of the bullying to express your concern. If possible, try to determine if more professional support is needed for those involved, such as speaking with a guidance counselor or mental health professional. 

References:

https://www.apa.org/helpcenter/bullying

https://www.stopbullying.gov/cyberbullying/how-to-deal-with-haters

https://www.stopbullying.gov/bullying/roles-kids-play

By Pooja Mamidanna AMFT (103485)

Firstly, if you’re reading this, and you might not have had experience with teletherapy in the past I want you to be extremely proud of yourself. As during this time of crisis, you’re being brave and open to trying this new process out with your therapist and wanting to be engaged in your treatment.

If you are brand new to therapy and have not had experience in the past with in person therapy or teletherapy (as currently due to shelter in place, most providers are still accepting new clients through telehealth), I want you to be proud on how courageous you are to take this step to take care of yourself during this time. 

1. I have been a consumer of teletherapy as well. When I first started out what helped me, I believe is expressing my anxiety, fears, and ambivalence to teletherapy with my therapist.

2. Processing with your therapist how the session went for you towards the end (during the last 10-15 minutes of the session), what you liked, what are somethings that you did not feel comfortable with and what are you hoping to get more out of the session.

With my clients as well as being a client myself, I have found this extremely useful in having this space and providing feedback to my therapist. 

1. The importance of engaging in a self-care activity once you’re done with therapy. I am sure sometimes you have gone to your therapist’s office and you have left feeling really happy and at other times you have gone to therapy and you’ve left feeling more upset and gloomier with what came out of the session.

2. I always educate my clients on the significance of mindfully engaging in a self-care activity for the efforts made by them in and out of the therapy session. 

This does not have to be something big it can be as simple as taking a hot bath when you get home, drinking your favorite beverage, cooking your favorite meal, going for a walk/run, etc.

1. Lastly, I came across this wonderful Tool Kit created by a therapist; on a therapist’s group I am part of. 

I hope it helps:

https://7c9c481e-3be3-4cf6-b984-23e370f6db25.filesusr.com/ugd/193308_9a699b61f1c64f198b5e8891b470fd29.pdf?fbclid=IwAR2qA3ejkvGckWNGIdGRH103KTvrEXwfUyiHUJ203SuNAaAkVcHUeOkm5Rk

Take care of yourselves and Stay safe. We will get through this.

By David Shepard

The Coronavirus has impacted the whole world and has dramatically changed everyone’s lives. Part of this change has been for many of us to have to stay at home until this pandemic is over. Having to stay at home for an extended amount of time can be hard for anyone, especially when society is dealing with a major disruption and constantly filled with panic. So how does one cope with having to stay at home and not be overwhelmed or unproductive?

remember this is all temporary

One of the very first things that can help with this transition to a Shelter In Place order is to remember this is all temporary.

The world has experienced deadly diseases before and survived. The world has experienced major disruptions and has survived.

Giving into panic or over thinking about the negative impact of the Coronavirus does not change what is happening and does not benefit you in anyway. Accepting the current state of things, no matter how disruptive they may be, is the first step to being able to let go and focus on the things that you can control and the things that make you feel good.

Focusing on positive things or things you can control might be hard during times like this but it does not mean that it is not possible.

Something that can help with over thinking and panicking is mindfulness. 

Mindfulness

Mindfulness is about choosing to focus on something in your present environment and getting out of your head (thoughts).

The best way to practice mindfulness is to do meditation. There are many different types of meditations that can help you practice mindfulness. Youtube has plenty of different meditations that you can try. Also there are many free meditation apps for phones if that’s more convenient. 

Structure

Another way to cope with the stay at home order mentally is to keep some kind of structure.

Having a structure/routine tends to make people feel safe and comfortable. Putting structure in place could mean things like waking up at a set time, working remotely during certain hours (if working from home), set times to eat, set times to work out, set times to make phone calls to loved ones, set time to do fun activities, etc.  

Work Out

Besides the mental aspect, another important area to focus on is your physical health.

Because you are stuck in the house, and there is no access to gyms and limited access to exercise outside of your house, staying active at home becomes really important. Sitting around and eating without physical activity can negatively impact your health.

Luckily there are many home workout videos online, on youtube, and on phone apps. You don’t need equipment or even a lot of space (running in place for 20mins). Having a daily physical activity for 20mins should be a part of your structured day. 

Check In

Lastly, one of the most important aspects that you should nurture during this time is your emotional health.

Doing things such as putting on clothes, not staying in your pajamas all day; can make someone feel good even if they are not going outside the house. One of the best ways to nurture your emotional health is to make phone calls (video calls if possible) to loved ones and friends. Staying connected and socializing with people that you care about is important during this difficult time.

If you are finding yourself having a hard time dealing with the stay at home order or consequences of the stay at home order (job, wedding postponement, etc), please contact us at Therapy Now SF for your free consultation.

By Annika Miyamoto

The onslaught of Coronavirus complete with the shelter-in-place order can leave some folks feeling a bit disoriented as daily routines have been squashed for the time being. Waking up in the morning can especially feel strange as many are forced to either work from home, not report to work at all, and keep the little ones home. Without a purpose to get up and start the day, it might be tempting to stay in pajamas all day and binge watch the latest shows on Netflix to curb fear and anxiety surrounding the current pandemic. This way of coping may work for a day or two until the anxiety creeps back in reminding you of your recent decrease in productivity which can leave you feeling… just blah.

First things first

First things first, it is necessary to acknowledge the realness of the Coronavirus pandemic and cut yourself some slack as these are scary times for everyone. The immense anxiety your body is feeling is more than enough to derail attempts at motivation and concentration. Self-care has never been so important as it is now as stress has been shown to lower immune response.

Here are some key elements that can help you pull through

1. Maintain your pre-Coronavirus sleep schedule

2. Get out of bed in the morning and go through your pre-Coronavirus routine (e.g., brush your teeth, eat breakfast, get dressed) even if you don’t have anywhere to go

3. Write down a daily schedule to maintain a sense of structure and productivity; tasks can take your focus away from the current state of things

4. Stay connected with friends and family via phone or videoconferencing

5. Eat healthy and stay hydrated

6. Get outside for at least 30 minutes each day while maintaining social distancing guidelines

By Pooja Mamidanna AMFT (103485)

1. Processing with your client about “this new transition of not being able to meet with you at the clinic/private practice any more”. Validating their feeling and praising client for being open to trying telehealth out and continuing to be engaged in their treatment.

2. Normalizing the anxiety levels that are prevalent due to pandemic crisis. Checking in with your client about creating a mental health maintenance self-care plan. 

I have provided teletherapy with clients pre COVID 19 and currently during COVID -19. A lot of my clients currently have been curious to ask me how my family and myself are dealing with our anxieties related to the pandemic?  Or what have I been doing at home during shelter in place? I have found for myself personally, self-disclosing to my clients about my daily routine and coping skills I have been employing which have been useful to them.

1. I have also noticed how giving client HW assignments has been helpful to keep them busy during sessions.

2. In-between sessions I also do my own research of sharing with my clients some resources that I think might be helpful to maintain their physical and mental health such as (free online classes, work out classes, meditation applications, books to read, podcasts etc.). My clients have appreciated this and this has been helpful to them.

3. During the last 10-15 minutes of the session as we begin to wrap our session, I always leave room at the end of the session to provide my client the space to process on how this session went for them (what they liked and what could have been different).

4. Having Group consultations with my colleagues has been helpful as well (discussing and sharing tips with each other about what has been useful and what hasn’t).

By Pooja Mamidanna AMFT (103485)

The last few weeks have been stressful, challenging and a confusing time to all, trying to navigate ourselves during this pandemic. Globally we are currently functioning in crisis mode in our personal and professional lifestyles. 

Most states have issued a “shelter in place”. During this time, I would like to provide you with some useful guidelines to help navigate through this process, for our mental health providers offering teletherapy and for mental health consumers seeking teletherapy.

A lot of health care professionals are moving towards Teletherapy to continue to provide support during this crisis. 

What is Tele therapy?

Telehealth is provision of health care services, including mental health services via telephone, internet, or other electronic means.

Professionals who provide counseling or psychotherapy services in person or via telephone and internet must be licensed in their respective state (adhering to their state licensing guidelines). 

How does it work for therapists?

• A therapist must first assess if the client is suitable for telehealth.

• A therapist must obtain informed consent from the client for teletherapy (This can be verbal or written, this consent must be documented in your progress notes).

• It is important the consent from educates the client on prospective risks and limitations of obtaining services through telehealth.

• The client must be provided the therapists licensing/registration number and the type of license/registration.

• While documenting your progress notes it is useful to get from the client, their address of present location at the beginning of each telehealth therapy session.

• It is also important for the therapist to document in their progress notes provision of emergency/crisis resources to client in their geographic area such as (Suicide hot line, crisis help line, 911, Mental Health Urgent Care, and Emergency Psychiatric Services).

• It is significant to use best practices for telehealth that adhere to client’s confidentiality and HIPPA. 

Below are some Tele health practices that follow these protocols:

Doxy Me

https://doxy.me

Thera Nest

https://theranest.com/hipaa-compliant-video-conferencing/

Simple Practice

https://www.simplepractice.com

Vsee

https://vsee.com

These are some good resources for Clinicians who are new to Telehealth and want some more education:

https://www.camft.org/Resources/Legal-Articles/Legal-Department-Staff-Articles/Telehealth-FAQS-for-Therapists-During-COVID-19

https://blog.therapynotes.com/the-therapists-telehealth-guide-for-covid-19

https://catalog.pesi.com/Search?search=telehealth

By Pooja Mamidanna

Over the years we have seen a rapid increase with the immigration of communities of color in the United States. As a woman of color (Asian Indian) living in the United States for the past four years, I have noticed how people of color/immigrants struggle to find a voice in discourses around practice, policy, physical and mental health. Individuals of these communities are often left feeling invisible and unheard. These communities are often also oppressed with challenging matters personally and professionally while getting accustomed to a new host country/culture. 

Over the past few months the Asian Community has been facing added stressors regarding the worldwide xenophobic (anti-immigrant) and racist opinions emerging from the coronavirus. 

During these times as each of us are attempting to navigate our lives through this public health emergency, it is also imperative for us to be mindful about how we’re interacting and treating our fellow brother/sisters from these different communities. 

I am sure each of us can remember hearing this saying said to us when we were children “When you’re pointing one finger at someone else always remember there are three fingers that are pointing right back at you”. It every easy to put the blame on someone else and not think about the consequences of how we might make someone feel.

Through these times I encourage you to think of how a person from this racial and ethnic orientation must be feeling while they are battling overt microaggression’s from society, worried about their own physical/mental health, and how they might be worried sick about their family members that are still present in their country of origin. 

I gently encourage you to put yourself in their shoes and reflect on how you might feel if you were in that situation. Let’s come together and be mindful on our interactions and support one another through this crisis.

I have added below here a few articles that are tailored to xenophobia:

https://nextshark.com/50-cent-trump-china-coronavirus/

https://www.nbcnews.com/news/amp/ncna1125441

I have also added below good resources for you to learn more about how we can support one another:

https://www.kqed.org/news/11800025/to-be-asian-with-a-face-mask-during-the-coronavirus-outbreak

https://www.youtube.com/watch?v=8VjCJ4nVlvA&t=1973s

Here are also a few tips to take care of yourself during this crisis:

https://www.cnet.com/news/us-declares-coronavirus-a-public-health-emergency/

http://www.sun-sentinel.com/health/fl-ne-coronavirus-tips-20200207-n42aod2lkbezrdq2hczwot7ruy-story.html

https://time.com/5775359/coronavirus-prevention-tips/

By Amynta Hayenga

The Bay Area has announced mass social distancing this week in order to slow the infection rate of the COVID-19 illness, and many of us are feeling uneasy. Our routines are disrupted. We’re stuck at home for days on end. We worry about the health of our loved ones and the vulnerable members in our community. Our minds keep obsessing over any new or concerning physical sensation, fearing a harbinger of catastrophic illness. We freak the $*@& out if we hear someone cough.

• How do we balance staying informed with staying calm?

• How do we address our social needs from a distance?

• And where can I find some toilet paper??

We have some suggestions for keeping sane during this insane time. 

Find a purpose

In a yoga class, we often set an intention at the beginning of our practice in order to focus our efforts and give our energy to something greater than ourselves. Instead of getting caught up in all the details of what is and is not open, how our daily routines will change, and every mundane decision that is impacted by the current public health crisis, take a moment. Take a breath. And think about why this time of self-quarantine is important. How is this quarantine an ethical and moral choice for you? What is most important to remember in these difficult times? How do your values guide you right now? Transcend the daily struggle by remembering the big picture. Love. Community. Faith. Protecting those in need. And so on.

Create some gentle structure

With our routines disrupted, it might seem like the perfect opportunity to binge Love Is Blind and eat cereal for every meal. In small doses, this can be a fun distraction to be sure. But you’ll feel better physically, mentally and emotionally by looking after yourself properly. Try to break up your day into three sections - morning, afternoon, and evening. Then pick 1-2 things to accomplish during each period. Write them down and cross them off as you go through the day. Look for a mix of “productivity” tasks and “play” tasks. Cook. Clean. Move your body. Start a project. Read a book. Work sensibly. Repeat.

Set healthy limits

There’s only so much news we can digest each day and it’s not refreshing NYTimes, The Guardian, and the SF Chronicle twenty times an hour. Social media can be informative and entertaining, but how do you feel after 2 hours of endless scrolling? Notice your experience when reading the news or checking the gram, and pace yourself through the day. Maybe set a timer for 20 minutes, then take a break and start a different activity. Use your devices for more than the constant information rush by exploring the plethora of streaming content, whether your cup of tea is digital library books, live music recordings, virtual museum tours, workout classes, nature videos, Ted Talks,  the NY Metropolitan Opera. Find a balance between news engagement and unplugging for renewal.

Support each other

Just because we’re trying to flatten the curve doesn’t mean we suddenly become experts at tolerating isolation. Our social needs did not go on lockdown, so for our wellbeing and those of our loved ones, stay connected! This is a great time to make use of FaceTime, Skype, and Google Hangouts. Check in with family and loved ones. Find out how they’re spending the lockdown, and encourage each other to live well despite the disquiet. Catch up with friends new and old. Make plans for picnics and museum trips and travel when quarantine measures are no longer necessary. Start a digital book club! And if you need a little extra support during these times, we’re offering video streaming appts to new and existing clients at Therapy Now SF. Call or email for a free consultation phone call, and we can have you scheduled for your first appt within the week.

Stay safe out there, and keep washing those hands. ~ Dr. Amynta Hayenga, Registered Psychological Assistant

Additional Resources:

• https://www.tenpercent.com/coronavirussanityguide

• https://insighttimer.com/

• https://www.youtube.com/watch?v=NWH8N-BvhAw

• https://www.cnn.com/2020/03/14/us/what-to-do-this-weekend-coronavirus-trnd/index.html

• https://www.forestapp.cc/

• https://apps.apple.com/us/app/wild-journey/id1437268231

By Annika Miyamoto, MS

Although it is not an official medical diagnosis, occupational fatigue is real and can have detrimental affects on a person’s physical, mental, and emotional wellbeing. And to clarify, burnout can impact anyone working in a variety of occupational contexts whether it working a 9-5 office job, caring for family or loved ones, or 24-hour on-call status such as the case for first responders.  If you are wondering if you may be suffering from this form of stress ask yourself the following:

• Has it become increasingly difficulty to get myself to work or begin daily tasks?

• Have I or others noticed that I am more cynical or pessimistic?

• Am I unable to accomplish as much as I used to?

• Do I feel overwhelmed by my work? 

These questions are just some of the common variables when considering whether a person is experiencing burnout and is not an exhaustive list. Even more defeating might be the belief that a person, despite experiencing burnout, is stuck living with it whether it is a job that they cannot leave or caregiving for a loved one. The truth is that there are many factors that contribute to burnout and leaving a job or going on vacation may not be the only options a person has (and not feasible in many cases!). 

Transition from “living to work” to “working to live!”

Making smaller environmental changes (e.g., better sleep, healthier eating habits, daily exercise) can help balance out some of the stress one may feel. Also, recurring thought patterns or certain personality characteristics have also been found to contribute to occupational fatigue and changes in how we perceive and think about situations can significantly improve outcomes. The great news is that a person can work with a mental or behavioral health specialist to tackle these barriers to experiencing a more fulfilling occupational life and overall sense of wellbeing. 

By David Shepard, Psy.D.

Eating disorders can be a very severe and intense disorder for many people. It not only affects the person with the eating disorder but also their loved ones. No one wants to see their child suffering or making harmful choices. So once your child is in treatment and/or seeing a professional, what are some of the ways you can help your child on their journey to recovery from an eating disorder?

The first thing a parent can do is to know that it is not their fault that their child has an eating disorder. Eating disorders are very complex and have a variety of causes (societal beauty standards, social media, gender roles, perfectionism, control, etc). The focus should be less on who to blame but on how you can help your child and be a resource.  A great way of being a resource is to be a part of their treatment. Family therapy has a significant impact on people struggling with eating disorders. Although treatment programs and therapists will provide you with information about eating disorders, the more you can educate yourself on eating disorders, the more likely you will be able to understand your child’s struggles. 

Outside of treatment, modeling healthy behaviors can also play a major role in overcoming an eating disorder. Things that are helpful to talk about and/or model are self love, compassion, appreciation of all body types, balanced eating, balanced exercise, flexibility in gender expectations, healthy coping skills and social media literacy (unplugging, being aware of subtle messages, etc). Eating together has a family could be a time to model healthy behavior. Eating together should be light-hearted, enjoying each other company, talking about things that make each person feels good. Focusing on weight, dieting, calories, being perfect, physical appearance, strict gender expectations, harsh criticism, and bad/good food, should be avoided.  Another away you can be a resource to your child is to praise/congratulate them on achievements based on their abilities (academics, hobbies, volunteering, etc). Lastly, communication is an important tool in supporting your child with their eating disorder. Being open with your feelings, fully listening, being direct, using “I” statements, being calm, patient, caring and loving are all ways to communicate to your child that you support them and that they can you use as a resource during this difficult time. 

Because eating disorders negatively impact the whole family, supporting yourself also helps you support your child. Trying to help your child overcome an eating disorder can be overwhelming and challenging, so it is important that you have resources as well. If you would like support for yourself while you are helping your child with an eating disorder, please contact us at TherapyNowSF to book a free consultation.

By David Shepard, Psy.D.

As the New Year kicks off, many people feel the New Year brings new opportunities to do things we want to accomplish. This feeling comes every year for many of people, which is why New Year’s resolutions have become so popular.

But many people have the experience of making New Year’s resolutions/goals that they never end up achieving. For some people this has steered them away from making New Year’s resolutions and for others they end up repeating the same New Year’s resolutions year after year. So what are the ways to improve the chances of you achieving your New Year’s resolutions or just goals in general?

Below are some tips that have shown to help people improve their chances of achieving their goals.

The first step in being able to achieve your goals is starting with the goals themselves. Your goals should be moderate in difficulty, meaning your goals shouldn’t be too hard (wanting to become a millionaire in a year) or too easy. Another thing about your goals is that they should be specific, general goals can lead to putting them on the back burner.

Once you have specific goals, it is helpful to write out why each goal is important and the impact that reaching these goals will have on your life.

The next step is mapping out a plan to reach each goal that you set for yourself. This plan should include steps/ smaller goals that get you closer to your main goal, and a timeframe for these steps/smaller goals. The timeframe should end with the date you expect to achieve each goal. Keeping track of progress towards your goals according to your timeframe is important to staying on track to achieving your goals.

A way to help with motivation of working towards your goals is to make your goals and timeframe known to people that support you. This is known as having accountability partners. Accountability partners help by checking in with you to make sure you are working towards your goals and staying on track. This could be done by having friends or family text occasionally to check in on your goal progress or announcing your goals on social media for online friends to check in with your progress.

If you would like to learn more about achieving your goals, please contact us at Therapy Now SF to book a free consultation.

By Annika Miyamoto

• We drink to celebrate

• We drink after a bad day

• We’ve even designated a special time during the day, recognized by all, known as “happy hour”

Like everything else, there are both positives and negatives associated with alcohol consumption which is a relationship unique to each person who partakes.

But sometimes we drink because we are bored, lonely, or just because. Before we know it we might have:

• gained some unwanted weight

• or experience an increase in daytime irritability due to poor sleep

• or in extreme cases have run-ins with the law because of alcohol

Any of this sound familiar?

Despite popular belief that being an “alcoholic” is an actual diagnosis, this is not true.

The Diagnostic and Statistical Manual 5th edition (DSM 5) which mental health folks use to guide diagnosis recognizes “substance use disorder” which encompasses a wide range of mind altering substances. To qualify for a diagnosis of substance use disorder, a person must meet a minimum of two criteria from a long list of descriptors. Depending on how many criteria points a person meets they qualify for mild, moderate, or severe levels of substance use. 

Abstinence is not the only route of treatment for substance use disorder due to alcohol (although may be most appropriate in extreme cases such as DUI or etc.). Just as each person’s relationship with alcohol is unique so is the treatment. In most cases, it is a personal choice as to how to approach one’s concerns about their alcohol use. Some folks explore specific environmental triggers that cause them to drink, some learn alternative coping skills to manage stress, while others choose to explore deeper emotional root causes. The closer the treatment mode reflects personal preferences the better chances for lasting changes in most cases. 

If you are wondering whether alcohol or other substances are becoming problematic in your life speak with your doctor or a mental health provider to discuss potential solutions. 

By Andrea Zorbas

You may of heard of the serenity prayer:

Grant me the serenity to accept the things I cannot change

The courage to change the things I can

And the wisdom to know the difference

Control is a central feature of anxiety. When we feel we have no control or little control, we often get anxious. When we break it down, we can only control some things and other things we have to let go. 

The next time you feel anxious, ask yourself: Is there anything I can do about x problem?

If the answer is Yes, then try to be pro-active with the problem. If the answer is No, then it’s time for you to practice acceptance of the unknown and having no control. The practice of letting go, which can be quite freeing. If you notice yourself ruminating, gently remind yourself there isn’t anything you can do, and to come back to the present. Being mindful can help alleviate those feelings of anxiety. 

By Neko Milton

Emotions about holidays can be a polarizing time of the year. While many embrace the festivities, others see this time as nothing but stress and anxiety. Often during the season of giving we are expected to don our Santa hats and participate in acts of selflessness. Well what about having some compassion for ourselves? 

Well what about having some compassion for ourselves?

Approximately 40% of adults are riddled with social anxiety around the holidays. Eating poorly and drinking excessively can also exacerbate issues like stress, anxiety and depression around the holidays. It is important to remember to take some time for ourselves. you may feel pressured to be everything to everyone. But remember that you’re only one person and can only accomplish certain things. Sometimes self-care is the best thing you can do — others will benefit when you’re feeling less stressed.

• Reflect on aspects of your life that give you joy

• Go for a long walk

• Get a massage

• Take time to listen to your favorite music or read a new book

All of us need some time to recharge our batteries. Be mindful and focus on the present rather than dwell on the past or worry about the future.