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5 Tips for Managing Work Stress from Patricia Hernandez LCSW, Therapist in Austin, Texas

5 Tips to Reduce Work Stress with Patricia Hernandez, LCSW a Therapist at Heading in Austin, Texas

5 Tips to Reduce Work Stress with Patricia Hernandez, LCSW a Therapist at Heading in Austin, Texas

Working in a high-pressure job can take a toll on mental health. 

 

Truth is that 85% of Americans note their workplace as stress as significant, and 25% say that work stress is the biggest stress in their life .

 

Whether it’s on a shift, in the office, over a virtual all, or a bit of all of it, workplace culture and the demand of our jobs has significant impact on mood health, and wellbeing. Changing an entire workplace culture, the style of our boss and colleagues, or finding a dream job with broad flexibility are not things that are in the average worker’s control. Most people when they find themselves in a stressful work environment don’t have the luxury of quitting their job to find something else. 

 

But, that doesn’t mean there are things every individual can do to make their work experience better. 

 

Patricia Hernandez, LCSW, a therapist at Heading in Austin, Texas, offers practical tips to help you reduce stress at work. Implementing these tips can improve your productivity, well-being, and overall satisfaction at work.

Tip 1: Empower Yourself with a Calm Space.

“Curate calm within the chaos,” Patricia notes.

It’s essential to create a sense of calm within your workspace, especially if your job involves a lot of chaos.

 

 

Patricia suggests doing this by adding personal touches to your workspace, such as pictures of loved ones, or objects that make you feel happy. Using your favorite mug for coffee or tea can also bring a sense of comfort and calmness, setting a routine of self-care amidst an otherwise stressful routine. 

 

Take a look at your desk. The images on it may help you reduce pain. In fact a study showed that looking at images of loved ones had pain-relieving effects.  Similarly, calming images such as looking at nature, space, or beautiful art – like taking a mental vacation – can reduce tensions and anxiety. 

 

Taking small steps to create a more positive and pleasant work environment can go a long way in reducing stress.

Tip 2: Don’t Skip Your Lunch Break

Patricia suggests, “Don’t work through lunch. It may seem counter-productive, but it’s the very thing that will give you a boost for the rest of the day.”

It’s easy to fall into the trap of working through lunch, but it’s essential to take a break and allow your mind and body to rest. Use your lunch break to step away from work and recharge.

 

Working lunches may seem like a great way to maximize your output and time, but they tend to have the opposite effect. 90% of workers who take lunch breaks note that they feel more refreshed,, less stress, and ready to tackle the rest of the day with a better outlook. Workers that feel less overwhelmed tend to be more productive, and effectively manage their time. Breaks are good for employees health and good for company morale.

 

You can take a walk, read a book, or simply enjoy a quiet meal. Taking a break from work can help you come back feeling more refreshed and motivated, ultimately improving your productivity and well-being.

Tip 3: Socialize at Work

“We spend a lot of time at work. Developing relationships while working is good for our wellbeing. Find a work buddy to chat and occasionally vent, but don’t co-ruminate,” Patricia recommends.

Sometimes, it can be helpful to have someone to talk to when you’re feeling stressed at work. Find a colleague who you trust and feel comfortable venting to about work stress. However, it’s crucial to ensure that you’re not ruminating on the stress and negativity, which can make things worse. Instead, focus on small talk and building a positive work relationship that fosters a sense of belonging and community.

 

For those worried that workplace friendships might derail their day, don’t fret. Research shows otherwise. A Gallup poll found that workplace friendships increased job satisfaction, boosted overall productivity, and even lessened workplace injuries. So, circle up to the IRL or virtual water cooler and chat up a friend.

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Tip 4: Use all of your vacation time.

Use your PTO. It’s your benefit to use, and everyone needs and deserves time away from work,” Patricia states.

Most people don’t use all their allotted PTO in a year, but it’s essential to take time off work to rest and recharge. Using your PTO can help you break away from the daily grind, relieve stress, and give you time to engage in activities that bring you joy and fulfillment. Whether it’s taking a vacation or just taking a mental health day, using your PTO can be a powerful tool for reducing work stress and improving your overall well-being.

 

But taking breaks is not limited to just lunch and PTO. It’s important to step away from the screen throughout the day. Taking short breaks throughout the workday can be incredibly beneficial for your mental health and productivity. Even if you’re pressed for time, taking five minutes to step away from your desk and clear your mind can make a significant difference in how you feel. You can take a walk around the office, stretch your body, or practice mindfulness meditation. Remember, taking a break can help you come back feeling more refreshed and focused, ultimately boosting your productivity and reducing stress.

Tip 5: Bring Mindfulness Into the Workplace

“When you’re feeling stressed at work, taking a few deep breaths can help you calm down, and refocus. Use a powerful mantra that resonates with you, and repeat it to yourself as you inhale and exhale,” Patricia coaches.

The term ‘mindfulness’ is more mainstream than ever. But without regular practice the concept can seem like nothing more than a fluffy feel-good idea, or a even a little too new-age for a serious go-getter at work.

 

However, nothing could be further from the truth. People who take the time to regulate their nervous system through breathing, meditation, and simple movement like walking have a happier time at work and less difficulty engaging in decision making, and managing their projects. Mindfulness practices may look different from person to person, but the goal is the same: to move out of a reactively highly aroused state of mind, to a more calm, focused, and present state of mind. This can help you feel more centered, grounded, and present, ultimately reducing your stress and anxiety levels, and feel more in control of your actions at work.

 

In conclusion, reducing work stress requires intentional effort and self-care. By implementing these tips from Patricia Hernandez, a therapist at Heading Heath in Austin, Texas, you can take control of your mental health and well-being at work. Remember to prioritize self-care, take breaks, and seek support when you need it. These small changes can have a significant impact on your stress levels and overall satisfaction at work.

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Care Insights: Sex & Therapy with Jestina Franks, LPC-S, AASECT Certified Sex Therapist

Talking Sex & Therapy with Jestina Franks, Sex Therapist & LPC-S

February 13, 2023

Psychology, Sex, and Intimacy

Whether it’s framed as a “Hallmark” holiday, or a tradition that couples around the world take seriously as a date to engage or reengage with romance, Valentine’s Day raises feelings, questions, and desires to the surface for almost everyone. When those feelings, questions, and desires feel uncomfortable, painful, or completely new, it can be the very best opportunity to talk to a therapist about sexuality, and intimacy.

 

In this edition of Care Insights Jestina Franks shared her perspective as a counselor and sex therapist on why talking about sex in therapy is an important conversation for deepening personal understanding, and life satisfaction – whether you’re coupled up or not. 

 

So, we talked about sex.

Jestina works with Heading Health, and is a LPC-S and AASECT Certified Sex Therapy who offers virtual therapy to patients in Texas. To kick off the conversation about sex and therapy, Jestina thought it was important to set a baseline understanding of why sexual intimacy is such an important topic even though it’s often ignored or skimmed over in therapeutic settings.

 

 “Sex is an important part of who we are.  We see many images in social media and think this is what my sex life should look like and this is how I should feel when I have sex.  Those images can be further from the truth and can create anxiety.  It’s important to talk with your therapist about these concerns,” Jestina offered.

 

Sex and Satisfaction Beyond Biology

Discussing sex in the world of psychiatry often stops with conversations of physical performance, as mental illness itself and some medications prescribed to treat mental health disorders can negatively impact a patient’s sex life. Be it medication side effects or the impact of long standing stress, mental health takes a toll on intimacy and sex.  Finding a balance between effective management of concerning symptoms of anxiety and depression can come with a trade off. 

 

“There can be some psychological barriers that can impact our sexual functioning. Also some psychiatric medications can have side effects that can affect your sexuality.  It is important to educate yourself how medications can affect your sex life, and ask questions,” suggested Jestina.

 

“While some issues with sex and intimacy may have physical causes, very often psychological causes are at the core. Sexual dysfunction can be caused by anxiety, self-confidence issues, and trauma. These are things that are not just affecting life inside the bedroom, but also everyday. So proper screening can shed light on deeper issues that could easily be overlooked if the right questions aren’t asked.” Jestina shared.

 

The door also swings both ways as well, and collaboration between mental health care and physical health care providers is crucial for optimal care. “Mental health professionals need to collaborate with physical health providers too to ensure that sexual health issues are not medical, “ she noted. “Sexuality is a part of who we are as humans, and it’s not a one size fits all. It’s a unique part of who we are and it’s different from everyone else.  Our sexual health contributes to our overall wellbeing.”

Seeing a Therapist who Specializes in Sexual Health

However, it’s not always that simple as stigma around sex is still a large barrier. Jestina sees a parallel between sex and mental health in the way that culture, and the medical system, has been slow to invite an open dialogue. 

 

“Sex is so taboo. It’s a part of ourselves that we keep hidden and don’t talk about. Mental health was just like that at one point, and still is in a lot of ways. But, what a lot of patients, and even many providers, don’t consider is that sex therapy is a specialization within behavioral health that is focused on sexuality and sexual functioning. While you can talk to your therapist or psychiatrist about sex, getting referred to a provider with specialized training in sex therapy offers tremendous benefit – especially for those who have experienced sexual trauma, or are seeking support surrounding their sexual orientation, sexual identity, or have had a major life experience that has impacted their experience of sex and intimacy” 

 

The conversation can also be much more fluid when speaking with someone trained in sex therapy because the elephant in the room isn’t being ignored; it’s front and center. “Sex therapists are there to educate on communicating openly and honestly with your partner, find the root of sexual issues or challenges and move towards a fullfling, and pleasurable sex life.”

 

Something that many people are surprised to find out is that this work is not just for couples. 

 

 

Sex therapists very often work with individuals, especially when someone is working through a history of abuse or trauma, or when someone is  seeking support for issues of sexual preference, orientation, or identity, or experiencing a big life change like dating after divorce, medical illness, or another large life transition.  “Having a therapist who is sex positive, knowledgeable, compassionate, and empathetic empowers people to take control of their sexual health and wellness, and you don’t have to wait until you’re having sex with someone else or partnered up,” encouraged Jestina.

How to Pick a Sex Therapist

Not every therapist is going to be able to offer the same level of skill as a therapist who has specialized training. For those who feel that their therapist may not able to provide support Jestina suggested asking for a referral. Jestina also empowered people looking for a sex therapist to consider the qualities that would support them best, “Sex therapists are trained to help process concerns such as low libido, mismatched libidos, lack of desire, pain during sex, erectile dysfunction, sexuality and identitiy, and alternative relationships such as polyamay or open relationships and a host of other sexual health or wellness concerns,” Jestina explained.

  

“I would encourage people to ask questions and advocate for yourself. You can ask about a therapist’s education and qualifications. For example some sex therapists are AASECT certified which means they have gone through extensive training. You also will want to know if the therapist has had experience working with a population similar to yours.” 


Cultural sensitivity and community experience can have a positive impact in building rapport, and people may with to seek out sex therapists within or allies of the LGBTQIA+ community, have experience working with people who have a history of sexual abuse, or  people experiencing issues with sex and intimacy post divorce or loss, and  aging populations may want a therapist who has insight in maintaining a positive sex life in their golden years. According to Jestina sex therapy needs to be culturally sensitive, and inclusive, otherwise it will completely miss the mark.


“There’s a need for therapists who want to get more training in sex and intimacy. For those interested in the field I would encourage them to check their bias at the door. What appeals to a client may not appeal to you, but it’s not your job to judge. Those unique desires and preferences may be key pieces to that individual’s overall identity and experience of the world. It’s a sex therapist’s job to guide and support the healthiest and most authentic experience of sex and intimacy for the person they are helping,” concluded Jestina.


And, for those still nervous to talk about sex during therapy, or unsure of the benefits, Jestina had this to say, “Seeking professional help can give you the tools and resources to process what you have experienced. [Sex therapy in particular] will give you a safe space to process your trauma, learn coping skills, explore ways to feel safe in your body, learn how to create and set boundaries, and use positive communication skills.”

Important skills for everyone – no matter their relationship status. 


For those interested in learning more about sexual health, sex education, and sex therapy, the American Association of Sexuality Educators, couselors, and Therapists has resources for patients and providers at AASECT.org

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Care Insights: Community Health & Black Mental Health with Shaunae Tolson, LPC

Therapy Insights: Community Health & Black Mental Health with Shaunae Tolson, LPC

February 6, 2023

Black Mental Health & Black History Month

In this Care Insights we spoke with Shaunae Tolson, LPC.  Shaunae is a counselor who offers virtual therapy services to Texas, and is part of the care team at Heading Health.


Shaunae shared with us her inspiration for entering the field of mental health, her perspective on providing mental health care and receiving mental health care as a Black woman, and what she feels is the duty of the medical system and those in health care when it comes to not only serving individuals but also being the change she hopes to see for all patients.

February is Black History Month, a month that serves to recognize the contributions and achievements of Black individuals, with special focus on sharing important stories of the people and moments in Black history that have and continue to play a central role in U.S. history, and offers a powerful reminder that Black culture is American culture.  In our conversation with Shaunae, she shared what this month means to her and how Black Mental Health should be part of the conversation, this month and every month.

 

 

“Well, obviously, being a Black woman I grew up black with all the challenges that come with growing up Black. And for me, and many people in my community,  mental health was not mentioned or talked about or acknowledged. The closest thing you get to counsel is ‘go to church’, ‘give it to God’, or you’re told to pray or talk to the pastor,” Shaunae reflects.

 

 

“I think that’s why it’s important to talk about Mental Health when we talk about Black History.”

 

 

Mental Illness, PTSD and Survival

Shaunae grew up in what she called a ‘rough, inner city neighborhood’, and recognized that most people in her community were experiencing significant challenges. Now, as a therapist she is able to empathize with her clients who have been raised in similar circumstances. Shaunae shared that she feels that what may be labeled as ‘mental illness’ is often survival mechanisms and habits for coping.  The impact of living under extreme stress for a prolonged period of time often creates mental and physical health symptoms that aren’t always obvious, because surviving becomes another part of daily living.

 

 

“I was an inner city kid. And I feel like a lot of inner city kids suffer from PTSD. For me, having family members that have gone through the legal system, we suffered, but we had to suck it up. No one really talks to inner city kids about the exposure they have had to really difficult circumstances, and what impact witnessing these things is having on them”

 

 

“What I know now about PTSD, as a counseling professional, is that it’s just survival tactics really.  You’re often forced to learn them and sometimes just don’t have a choice in the matter. It can come with aloofness, a numbing, pretending like you’re unbreakable, or coming across as standoffish or disrespectful. But what people need to realize is that at the end of the day – basic needs always win. You do what you think keeps you safe.” Shaunae shares.

 

 

Shaunae’s personal experience concerning the difficult nature of mental health diagnoses, and even misdiagnoses, when dealing with trauma echoes broader issues of racial disparity in mental health care. A 2018 study from Rutgers University compared the diagnoses given to over 1600 people and concluded that very often Black men with a diagnosis of schizophrenia were much more likely than non-Black individuals with a schizophrenia diagnosis to also qualify for a diagnosis of major depression and PTSD. Yet, the screening for mood disorders and diagnosis of major depression was often not given.  Discussion of this study also noted the finding suggests a bias towards screening Black individuals for psychotic symptoms over mood disorders.

 

 

Undertreated major depression is significant, as it is a misdiagnosis of schizophrenia, in both instances the potential for inappropriate treatment or undertreatment comes with significant health risks.

 

“You know with police brutality, lack of opportunity, crime, and a lot of what happens in rougher neighborhoods relates to people doing what they know to do based on the demands of their environment. And it takes time and perspective, and really the ability to step away, to realize that sometimes coping techniques are dysfunctional, and understand that your feelings do matter.  But it’s hard to form that sort of perspective if you’re stuck or you’re unsafe. You have to survive first. Mental health or emotions are not going to be seen as a priority, because they’re emotions. They don’t feed you, put clothes on your back or keep the electricity on.”

 

The challenge of offering support to an individual when societal factors play a large role in a patient’s suffering is an aspect of her job that Shaunae embraced, ”I think that’s why it’s such a  passion of mine. The work is complicated because I’d often have to say to someone, ‘You’re right, you still have to survive, unfortunately, because of the cards that you were dealt and the situation that you’re dealing with’.” 

Doing Healing Work In a Broken System

The resilience of the people Shaunae supported in her time in community mental health stoked a passion for her career in counseling. When Shaunae reflected on her time in community mental health she shared that one of the most difficult aspects of that work was not being able to change the environment she was sending people back into after their session, but that community centers were the heart of change for neighborhoods like the one where she raised.

 

 

“I’m a huge advocate of community centers,” Shaunae shared excitedly.

 

“I worked in community mental health. So, I dealt with, you know, America’s true people. And I’ve heard a lot of things, and witnessed a lot of emotion that stem from really horrible experiences. Even though I couldn’t necessarily change their experiences or what they were going through, I  saw the impact of just being heard, and having a safe space for letting it all out,” Shaunae remarked.

 

 “We can’t fix the situation. Most times we have to send them back to where they came from and they have to continue to survive. But I don’t think people understand the impact of just having a brief moment of not having to worry.”

 

Community centers are often frontline areas of support for low-income people who live in inner city environments. While the American Affordable Care Act did begin to close the insurance gap, Black individuals still trail behind in coverage, and are much less likely to have private insurance making access to quality mental health care difficult and cost prohibitive. Safe spaces where counseling, support groups, social services, and recreation, become centrally important in providing low cost and zero cost access to meaningful access.

 

 

“When you’re worried about basic needs emotions are not going to be a priority. But there can also be some acknowledgement and support. And that goes a long way. Just a space for releasing is impactful.”

Need for Black Mental Health Professionals

When asked about her perspective on receiving mental health counseling for someone of the same race, Shaunae’s response was nuanced and thoughtful. It was clear this is a topic she’s considered often in her own life and in her career. 

 

“I have a mixed perspective. It’s not always necessary for your therapist to look like you, but sometimes it can help. Some of the greatest therapists I saw were white women. I never felt like they couldn’t help me because they didn’t understand my struggle or that I couldn’t meet with them, but I also will add that at the time I was already studying this work. So I had some awareness. But, in reflecting back, the biggest reason I was able to navigate [having a white therapist] was because growing up my mom always made a way to ensure we were able to go charter schools. I was not a stranger to being in predominantly white environments.”

 

One important aspect of reducing stigma and improving care and access for the Black community relates back to a greater need for diversity in the mental health field in general. The APA reported that as of 2015 the field of psychology was less diverse than the nation as a whole, and that only 4% of professionals in the psychology field identified as Black. While beneficial care is not reliant upon racial, gender, or sexual orientation matching between patient and provider, there are real benefits to care when a patient feels more comfortable building a rapport with someone of their own background. 

 

In Shaunae’s own therapy journey, connecting with a therapist who was a Black woman made a difference for her. She shared, “When I got my first Black therapist, that shifted things for me. I can’t even pinpoint the exact shift, but it took my treatment to a deeper level. Having that connection of culture was significant. A lot of the things that I explore with my current therapist, who is a Black woman, are also things that I explored with white therapists. However, now with that shared connection I’ve been able to revisit those topics and process the experiences more deeply. Her understanding of the Black experience, and being able to ask certain questions about the Black experience and being a Black woman especially, helped.”

 

Rapport is a significant indicator of therapeutic success, even more so than a specific theory or modality used in session. Research on cultural competency and its relationships to therapeutic outcomes is gaining more traction though a precise definition of what it means to offer culturally competent care is still difficult to pinpoint. But, research shows that providers can unintentionally contribute to increased racial and ethnic disparities in care, and on the whole the system needs improvement. Though the fact remains that racial and ethnic minorities are less likely to receive psychological care than the white majority, and in order to meet the need more BIPOC are needed and white providers need to become more immersed in providing care to a culturally diverse patient population.

 

“For Black people who may be resistant to therapy, or nervous to talk, having someone that they immediately feel like they can trust and relate to might make a big difference. Someone of a different race, who’s just very textbook, just not aware and simply feeding what CBT told you to say if a client says a certain thing – that’s a turn off.”

 

 

Given that the overwhelming majority of psychology professions are white there is a tremendous need for learning and education around what it means to offer culturally competent, sensitive, and relevant care. Shaunae shared, “Clients who have come to me after experiencing a white therapist or someone who just wasn’t culturally aware said it was off putting and it made them quit there because to them it’s like, ‘I don’t need you to tell me what the textbook said or to watch calming soothing videos, I don’t need that, I need you to hear me and know what I’m talking about.’”

How Mental Health Practices and Providers Can Support Change

“When it comes to changing Black Mental Health I think first of access. Access provides the opportunity for a powerful trifecta: Awareness, Perspective, and Trajectory. Awareness comes through psychoeducation and therapy to unlock the path to psychological freedom. This leads to a shift in perspective, and that unlocks hope. Hope is needed in order to change the trajectory of one’s life; a life that may have seemed unattainable.”


Facilitating space for hope can be a change with insurance gaps, and difficulties in access – even with the advent of virtual therapy.  When asked what she thinks mental health practices and providers could do to influence systemic change and promote greater access, Shaunae had very concrete ideas of what she’d like to see.


“Educational assistance, and medicaid. I don’t know the logistics behind convincing more companies to accept medicaid, or how to improve the care that comes with it, but when I was working in community mental health accepting Medicaid was huge. Unfortunately when it comes to medicaid, people don’t always get the best care, and we need to change that too. I believe mental health practices and providers have a responsibility to figure it out.”


In the short term, Shaunae challenged practices and providers to align and support organizations already offering care to those who need it. 

“I remember when I was growing up in the projects there was a community center. It was just a place for us to escape. It had recreational activities, and people we could talk to if we needed. Simple things like that. Mental health care practices should support the places in the community that are already doing the work. Centers are monumental because there’s no transportation barrier, and financial barriers aren’t there. Growing up, I didn’t know what yoga or Pilates or meditation was. Community centers are starting to bring some of these things that we, even I, preach to our clients.”


From Shaunae’s perspective an action everyone who cares about improving mental health care equity can do is to find ways to support safe spaces, “We need places where at least you get a break, because we all need a break.”

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Care Insights: Treating Severe Depression & Anxiety with Julie Isaacs, SVP of Operations & Therapy

Therapy Insights: Treating Depression & Anxiety with Julie Isaacs, LCSW

January 24, 2023

The Intersection of Depression, Anxiety, and Trauma

Depression and anxiety disorders are different mental health conditions that can have similar symptoms and can even co-occur. However, they have different causes that often require different types of treatment.

 

Julie Isaacs, SVP of Operations & Therapy at Heading, offered her insight into how depression and anxiety disorders intersect and the role of specializing a therapy practice to address long-standing and extreme stress.

Related Yet Distinct Diagnoses

“Anxiety and depression are like first cousins; they relate very well to one another and often share a lot of similarities. That said, the experience of depression, anxiety, or post-traumatic stress disorder (PTSD) is also unique to the individual person, and the therapeutic tool kit should be personalized as well,” shares Julie Isaacs

 

Diagnostic criteria for mental health disorders are helpful for research and developing treatments and support, but like other aspects of health problems often coexist. Depression is considered as a mood disorder and is often characterized by persistent feelings of sadness, hopelessness, and a lack of interest or pleasure in activities. Anxiety disorders are conditions that include excessive and persistent feelings of worry or dread, and typically comes with edginess, difficulty concentrating, fatigue, increased muscle tension and discomfort in the body, and trouble sleeping.  Trauma is a criterion of PTSD and the result is a response or set of responses to a deeply distressing or disturbing event, such as a natural disaster, a car accident, or a violent crime. People who have experienced trauma that results in PTSD experience anxiety and fear,  may have flashbacks and nightmares, and become hypervigilant to situations that remind them of the event or carry a perceived threat. Avoidance of uncontrollable situations and hypervigilance are coping mechanisms that promote personal safety. However, they often snowball into more rigid and isolated ways of being.  Over time, this increase in rigidity and isolation, along with the fear, anxiety, flashbacks, and nightmares, can leave those with PTSD at risk of developing depression as well as a substance abuse disorder. 

 

While PTSD can cause depression, depression is less likely to have been brought on by a single traumatic event. Instead, depression’s causes are more varied. It might be set off by a stressful life event that gives rise to sadness with a life of its own. Evidence suggests there may also be biological triggers that can put the condition in motion even in the absence of difficult circumstances. Often, it’s a more complicated combination of factors.

 

“Depression is sometimes experienced as ‘anger turned inward’, and this anger is also  experienced with anxiety disorders and PTSD especially if a person has gone untreated or undertreated for a long time,’” shares Julie.

 

Julie has dedicated her career to the treatment of severe depression and anxiety disorders. Through her years of experience working with individuals struggling with these mental health disorders, she has gained unique insights into the best approaches to helping people find healing and improve their quality of life. She also has vast experience mentoring therapists who want to specialize in these areas and knows firsthand how rewarding and challenging the work can be.

 

Understanding both the intersection of symptoms, and causes are important for appropriate care. However, the skill of understanding what someone is going through is not only a science but also an art as every individual’s personal experience of their mental health is expressed differently.

Naming the Unspoken Symptoms of Mental Illness

While diagnosis is essential for many aspects of treatment, it can come with strong feelings of shame due to the stigma associated with having a mental health condition. 

 

 

“Overcoming shame is a big part of developing the courage to seek treatment, and a therapist needs to know how to not only ask the right questions or identify the right symptoms but also how to build trust and rapport,” Julie points out. “Some patients might tell you right away what they’re going through. But it’s also very common to have a patient who is reluctant to use the words ‘depression’ or ‘PTSD.’ And that could be for many reasons. They may feel it will threaten their job, their standing, or their personal identity.”

 

 

As such diagnostic labels, while necessary and valuable for many medical and therapeutic reasons, carry substantial weight for the individual, which should be seriously considered. 

 

 

Julie also noted that stigma can have a different impact on men and women, especially when it comes to how they express their symptoms and whether they seek treatment. 

 

 

“Men struggling with severe depression or anxiety often seem ‘functional’ by going to work and doing their best to appear ok outside of the home, but when they come home there is often a big shift in their behavior and they might shut down. Men are also more often slow to seek treatment. Women on the other hand are more likely to pull the covers over their head and have a hard time leaving the house, but are more likely to feel comfortable seeking treatment. We have to break through gendered conditioning to really address the heart of the matter – no matter the gender expression or societal norms – all people should feel comfortable seeking help.”

 

 

Unlike a broken bone there’s no x-ray for depression or anxiety. Through experience and training therapists build the skills to hear what’s going on even if a patient has a hard time talking about it. While people may not come right out and say, ‘I have major depression’ or ‘I have PTSD’, they might say other things that indicate they are struggling. For example, they might say  ‘I’m not sleeping,’ ‘I’m having trouble thinking’ ‘No matter what I do, I just don’t feel like myself,’ or ‘I experienced X and just can’t stop thinking about it.’  While it’s gotten better, there’s still certainly shame and stigma around getting help, especially among men, in certain cultures and social circles, and among those with jobs where they need to be perceived as extremely competent or feel a diagnosis could jeopardize their employment.  

 

 

According to one study, 29 percent of male participants said the reason they haven’t spoken to anyone about their mental health is because they are too embarrassed to speak about it.

 

 

Forty percent of men in the study said it would take thoughts of self-harm or suicide to get them to seek help. 

 

Shame will take many different forms depending on the individual, their background, and their lived experience. Shame often comes with feelings of isolation, failure, and embarrassment.  In a traumatic event, or repeated traumatic events, there can be significant fear and shame associated with it as well and which can spur negative thoughts about one’s self. Similarly, with major depression, one might feel guilt or disappointment for not being able to deal with the symptoms ‘on their own’ are common. Trained therapists and psychiatrists are able to help their patients identify these thought patterns in themselves, and dismantle their strong grip.

Addressing the Whole Person in Therapy

Over years of treating patients, Julie notes that, in addition to common mental symptoms, there are also common physical symptoms of both depression and anxiety disorders.

 

“To be honest, no one is sleeping,” notes Julie.  “When we’re dealing with a major mental illness, we’re either sleeping too much with low-quality sleep, or we’re not sleeping enough. But, in truth, no one is rested. And there’s only so much you can do when your body is exhausted. Therapists need to be curious about what’s going on in someone’s body and not just their mind and emotions; depression and anxiety don’t simply exist from the neck up.”

 

The conversation about mental health is becoming less and less siloed from other aspects of health. Mental illness has a strong physical component.   Both anxiety and depression can involve changes in appetite, sleep, and energy levels, as well as difficulty concentrating. Studies show that mental illness can even impact our immune systems and cause or exacerbate other physical conditions such as heart failure, high blood pressure, and cancer

As such, many people benefit from a holistic approach to healing that includes biological and lifestyle interventions, mindfulness practices, and regular exercise. Additionally, more and more the field of psychiatry is also turning towards interventional treatments like ketamine, and psychedelic research, to address the neural pathways within the brain in ways that traditionally prescribed medications do not.

 

Comprehensive treatment is often needed when depression, anxiety, and PTSD become severe or recurrent. When this happens, it’s particularly helpful to have a team that is highly trained in these specific disorders to deliver personalized treatment.

Improving Therapy & Mental Health Outcomes

The shortage of mental health care providers in the U.S. is a known problem, with a recent survey indicating that 60% of psychologists are unable to take on new clients. Many states, such as Texas,  are also short on psychiatric staff in hospitals and centers.

 

What is less talked about is what this means to mental health of providers, especially those treating patients with severe depression and anxiety. “The stakes are high. And among therapists, burnout is real,” shares Julie. “While it can be an issue for all therapists and providers, those focusing on more severe cases of depression and anxiety may be more likely to experience it.” 

 

Her remarks are well-backed up by recent studies. One report found that 50 percent of behavioral health providers reported feeling burnout out, and that a lack of training was a common source of stress. The consequences for those with severe mental health conditions can be devastating.  

 

“Undertreated mental health struggles can absolutely be lethal,” shares Julie, underscoring the importance of proper staff and adequate training. To address the issue, Julie says we should focus on education. “Providers dealing with more severe cases need access to continued education as well as personal support through supervisors, mentors, and peer groups.”

 

Other mental health professionals feel the same. When discussing the problem of mental health care in rural Texas, Dr. Steve Bain, founding director of the Institute for Rural Mental Health Initiatives, also highlighted the importance of training. 

 

“Knowing the patterns among diagnoses certainly helps a therapist connect the dots within their patient’s experience, but it’s also important not to jump to conclusions. This is where peer support, continued education, and mentorship relationships within the field can be incredibly helpful. We can’t practice in a vacuum. Making the effort to continue our own education and develop a network of peers and mentors who challenge our thinking improves the quality of care,” notes Julie.

 

“And like in any profession there may be a time when it is helpful to niche ourselves diving deeply into a few disorders to develop the level of quality and experience a patient with severe struggles needs. That can be challenging and it takes time. But I do know that therapists who are willing to go the distance in their education and experience to support severe mental illness can truly save lives.”

Hope For The Future of Mental Health Care

Despite the prevalence of depression, anxiety, and PTSD the diagnoses themselves can come with a strong degree of stigma. But as the conversation around mental health continues to make its way out of the shadows and into the mainstream, more people will feel ready to seek help.

 

Julie notes that things are moving in the right direction, “I’ve witnessed a huge shift in the conversation around mental health since I first started as a therapist. Big picture, the fact that more people are talking about mental health is promising. Insurance plans, and employers are also starting to take mental health more seriously which is absolutely needed.”

 

“But, we also have a shortage of mental health care providers nationwide. Caring for people who have severe or longstanding mental illness is a demanding job. Providers need training, support, and resources that allow them to their job effectively, and their patients need access to a dynamic tool kit for care for better outcomes. The future of Mental Health will require tearing down silos around treatment modalities, continuing to embrace technology for improved access and education, and for the medical system to take mental health as seriously as physical health. Change has started and I’m hopeful we’ll get there” Julie concludes. 

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Businesses are Prioritizing Employee Mental Health. Here’s Why

Employers are Prioritizing Employee Mental Health. Here's Why

December 16, 2022

Unfortunately, our mental health problems don’t wait at home while we work. Whatever stressors we are dealing with can latch on to us and linger in the background, exacerbated by various work-related stressors that pop up throughout the day. 

 

Over a quarter of adults experience mental health problems each year. Since employees can’t set down their mental health conditions before they clock in,  many struggle with mental illness at work. Aside from the immediate stress this puts on employees, it is also bad news for the companies that employ them. Mental illness and work-related stress are associated with a variety of adverse organizational outcomes including lower productivity and engagement, higher rates of burnout, decreased employee retention,  a decline in creativity, high turnover, and more. 

 

Despite the prevalence of mental illness and its harmful effect on employees and the companies they work for, mental health has typically not been a priority for most businesses. Until recently, employees were often left without adequate resources to quickly and affordably take care of their mental health needs. 

 

Fortunately, many companies now grasp the significance of maintaining a mentally healthy workforce. According to a 2022 report, 90 percent of employers are investing more in mental health programs. This marks a significant shift in the importance organizations are placing on mental health and their willingness to act as stewards of their employees’ mental well-being. 

 

Here’s why organizations are shifting gears to focus on helping their employees achieve and maintain mental wellness. 

Work-Related Stress is Common

One reason employers are offering comprehensive and holistic mental health care services is that work itself is stressful. In one survey, eighty-three percent of U.S. workers said they suffer from work-related stress, and 25 percent reported that their job is the number one stressor in their lives.

 

In some cases, work-related stress can become so severe that it results in an “occupation syndrome” called burnout.” According to the World Health Organization (WHO), this condition is characterized by

 

  • Feelings of energy depletion or exhaustion
  • Increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job
  • Reduced professional efficacy

Given the impact of burnout and the fact that work can be stressful by its very nature, employers now recognize they should provide workers with the tools they need to establish a healthy relationship with work and build the skills required to cope with work-related challenges.

Therapy Can Help

Burnout and other forms of work-related stress can be managed with psychotherapy. Therapy can combat work-related stress by helping employees become more mindful of what triggers workplace stress and how they react to it, build emotional resilience, and develop and maintain a healthier work-life balance.

 

Julia Lopez, Brand Manager at Heading Health, shares her experience of how therapy helped her navigate stress, including work stress:

 

Working with my therapist helped me understand aspects of work-related burnout that were and were not in my control. Through therapy, I learned how to practice better boundaries, acknowledge when I was putting too much pressure on myself, and on a larger scale, evaluate the relationship between my work and my identity.” She also noted, “Work is an incredibly important part of my life, but it’s not the totality of my life. Having a more appropriately-sized relationship with work actually helped me become more clear about my career goals and ultimately feel more effective in my job.

 

Julia is far from alone in her experience. Studies have shown that a variety of mental health techniques, from cognitive behavioral therapy to mindfulness-based stress reduction, are effective at helping employees combat burnout and other types of workplace stress.

 

Of course, employers shouldn’t just throw more mental health services on top of work-related stress and call it a day. Burnout is complicated and may require internal and external solutions. However, easily accessible and affordable mental health solutions can play an important role.

Good Mental Health is Good for Organizations

Employers generally understand the value of helping employees maintain their physical health. From mild colds to severe medical conditions, employees who aren’t physically well simply can’t perform at their best, if at all. 

 

Though it may not be as readily apparent, mental health is just as critical to a well-functioning organization. 

Happier Employees are More Productive and Creative

There is a well-established link between depression and motivation. Low motivation is so frequently experienced by individuals with depression that it’s listed as one of the condition’s main symptoms in the Diagnostic and Statistical Manual of Mental Disorders (DSM-V). 

 

With that said, you’d expect employees who don’t feel their best to get less done, given that their low mood is taking their productive energy away from them. Recent research has verified this intuition.  One study found that happier employees are 13% more productive on average. 

Better Mental Health Leads to Stronger Engagement

Depression and anxiety can make it more difficult for individuals to be engaged at work, meaning they may struggle to approach their tasks, jobs, and colleagues with a positive, focused, and energized state of mind. Unsurprisingly, researchers have consistently found that burnout and other sources of work-related stress are associated with decreased levels of engagement.

Mental Wellness Can Boost Recruitment and Retention

Employees are increasingly evaluating potential employers’ ability to provide adequate mental health resources when applying for jobs. According to one report, 81 percent of respondents stated that how employers support mental health will be an important consideration when looking for future work.

 

Mental health has also become a more significant consideration for employees deciding whether to leave their current employer. A recent study found that one in four workers who left their jobs in the past two years did so because of its impact on mental health.

Investing in Mental Health Saves Companies Money

Mental illnesses such as depression cost companies an estimated $51 billion annually. From lower productivity to a lack of engagement to the loss of valuable talent, poor mental health dramatically affects companies’ bottom lines. 

 

Fortunately, employers can effectively combat this by investing in accessible, comprehensive mental health services. According to the World Economic Forum, employers see a $4 ROI for every dollar they spend on mental health care.

Takeaway

Mental health must continue to play a critical role in employers’ overall wellness strategies. From its impact on organizational outcomes, to its effects on the company’s bottom line, to the fact that workplaces are often a significant source of stress, organizations have strong altruistic and self-interested reasons to take care of their employees’ mental health. Investing in a flexible, accessible, and affordable option that provides employees with quick access to a range of services is a great place to start.

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Categories
Blog business mental health Ketamine spravato

How to Prepare for Your First Ketamine Session

Embarking on Your First Ketamine or Spravato® Treatment

December 15, 2022

 

If you’ve been prescribed ketamine or Spravato® for treatment-resistant depression, major anxiety disorder, PTSD, or another mental health challenge it’s normal to have a mixture of feelings and questions. Perhaps you are asking yourself

  • “Do I need to have something in mind when I take the medication?”
  • “What happens to my brain and body during treatment?”
  • “Is there anything I should or shouldn’t do prior or after treatment?”
  • “Are there safety concerns that I should consider?”
  • “Am I going to ‘trip’?”

In this guide we will walk you through the first treatment process, and how this medication can support your health and healing.

We Assure Care and Safety.

Before Treatment

When you are receiving IM Ketamine or Spravato® at Heading you are in the care of doctors, nurses, and medical assistants trained in understanding the intention, usage, dosage, side effects, and safety considerations of these medications. Your safety, comfort, and care are their priorities.

 

 

Your care team will connect with you prior to your appointment, consultation, and administering the medication. Areas of care that you will discuss include your mental health history, what to expect from Ketamine treatment, billing, and insurance.

Then, you’ll also be scheduled for a consultation with a psychiatrist to determine diagnosis,  eligibility, and prepare for your treatment program.

 

Just before treatment the medical team from the clinic will call you to ensure you know what to expect, discuss the dos & don’ts before & after treatment, and discuss having transportation to and from treatment. 

During & After Treatment

During treatment you will meet with a medical assistant, nurse, and your doctor. Your treatment will be administered, and your medical team will check on you periodically before, during, and after to assess how you are feeling physically and emotionally. Ketamine has psychological effects, and physiological effects. Once your treatment is done your care team will ensure you’re feeling well enough to leave the clinic, and will advise you to take it easy for the rest of the day and avoid driving until you’ve had a full night sleep.

 

Then, if you are also participating in therapy along with Ketamine, you will attend an appointment with your therapist typically within 24-72 hours after treatment.

Consider Your Intention for Treatment

Ketamine is a dissociative anesthetic, and even in dosages aligned for mental health rather than for physical anesthesia, it can produce powerful psychedelic experiences. Psychedelic treatments, including ketamine, induce thoughts and feeling that can be outside of typical daily thinking and processing. For that reason it’s helpful to consider the intention you have going into treatment, and support processing the emotions and experiences post treatment as well. 

 

The psychedelic affect of Ketamine is not only part of the appeal of these medications, but also an aspect of treatment that can have a profound impact. A 2006 John Hopkins study on psychedelic treatments – in the case of this study psilocybin was used – the experience of treatment was marked as one of the most significant experiences of their lives. Additionally studies have shown that ketamine treatment can be particularly effective in treating patients who have both PTSD and treatment-resistant depression concurrently. Given the influence a traumatic experience or experiences have on the persistence nature of challenging mental health conditions, understanding what you want to gain through treatment, and what you wish you heal may be helpful going into treatment. 

Pursue a Team Approach with Ketamine Treatment and Therapy

Feelings of overwhelm, and isolation often come with depression, anxiety, and PTSD. It’s important to not only know that you are not alone in your treatment. Therapist who are uniquely qualified to support patients receiving ketamine treatment may be able to support you best.  

 

Intention setting and experience processing can be supported through therapy, and it can be particularly helpful to have someone supporting you in digesting the experience of ketamine therapy after treatment. Perhaps you’re thinking, “Whoa, won’t I be too ‘out of it’ to navigate therapy during or immediately after treatment?”

 

The answer to that question, for you, might be yes.

 

We have found that not everyone feels up to the task of in-depth conversation during or immediately after treatment. However, this isn’t necessarily an issue. You’re still receiving benefit of ketamine treatment after the dissociative and psychedelic affects have worn off.

 

Ketamine is thought to support a brain change concept called neuroplasticity. This refers to the brain’s ability to reorganize synaptic connections – sort of like a software update on your computer. Studies have shown that there may be optimal windows of time, after the dissociative effects of ketamine are gone, to take advantage of the change-making aspects of the treatment. Therapists who are well-versed in ketamine’s ability to treat mental health and specialize in supporting individuals who have experienced trauma, or have hard to treat or treatment-resistant disorders can offer relevant can offer guidance that positively impacts healing.

Bottom line – mental health healing can be a team-effort, and a Therapist is an important member of the team who will continually help you focus your needs, experiences, and healing at the center of care. 

 

“My advice to anyone anxious when starting therapy is to approach it with an open mind,” Ken shares, a therapist at Heading.

In other words, it’s important to adopt a more flexible attitude towards your own general beliefs about therapy and mental health, and even ketamine treatment. 

 

If you are receiving Ketamine and also attending therapy your therapist will continue to guide you with warmth and compassion, and they’ll be able to do so more effectively if you are open about what treatments you are seeking, and if they are specialized in supporting patients who are attending both psychedelic therapy and talk therapy concurrently.

 

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Want to find out if Heading is right for you? 

Complete our consultation form and an intake specialist will get in touch.


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