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5 Ways to Improve Your Ketamine or Spravato® Experience

5 Ways to Improve Your Ketamine or Spravato® Experience

August 8, 2023

When it comes to feeling better it is understandable that people with treatment-resistant depression feel nothing will work. Spravato® - a version of Ketamine - has been giving people hope.

Ketamine and the FDA-approved version Spravato® are gaining attention for treating depression that hasn’t responded or has not responded well enough to other medications, therapies, or both.

 

Spravato® must be administered in person at an approved center or clinic under the supervision of an approved clinician. At Heading Ketamine is also administered in person.

Our team offered a few ways to improve the experience receiving Ketamine or Spravato® and get the most out of treatment.

 

5. Follow Preparation Instructions from Your Care Team

“We conduct a thorough psychiatric consultation with a patient to establish the best route of care. If Ketamine or Spravato® is determined as the best next step our our clinical staff  follow up directly with instructions to prepare. Prior planning for schedule, travel arrangements, and understanding the DOs and DONTs help a patient feel more relaxed and safe going into their series,” shared Dr. Arif Noorbaksh, based out of Heading’s Trophy Club, Texas center which is just outside of Dallas Forth Wort.  

 

4. Remember, Your Questions are Welcome!

Unlike traditionally prescribed SSRIs, which can take weeks for symptoms to subside, Ketamine or Spravato® prescribed for depression can create change very fast.  The immediate effects of the medication create an altered state, and this experience (sometimes referred to as a ‘trip’) can feel surprising and unexpected.

 

During your consultation, and on the day of your sessions feel free to ask all of the questions that are on your mind. Your care team will be more than happy to walk you through any aspects that you might be nervous about, and also help you better understand the medication itself and how it works with your body for healing. 

 

3. Explore Your Intention 

Establishing an intention for treatment can improve the experience. You may have heard of having a ‘bad trip’. While remembering or processing experiences during therapeutic sessions is part of the experience, the mindset going in can improve your perception of the experience. 

 

Feeling prepared can go a long way to influence feelings of safety and calm, which in turn allow you to be more open to the immediate experience, and continue to integrate and optimize once the acute effects of the medication have worn off (and while the neuroplastic window is still most optimal.)

 

2. Meet with a Therapist Prior to Treatment and Soon After Treatments

Intentions shouldn’t be agendas, but rather frameworks for experience.  Be gentle with yourself as you consider prompts and affirmations.  A therapist can help with this!

 

If possible it is recommended to meet with a therapist prior to your first session to prepare. Andrea Marquez, a therapist at Heading in Austin, had this to say about preparation before interventional treatments, “I like to team my patients exercises such as body scanning, breathing practices, and self-soothing techniques. This can help them get back to the present moment if they become overwhelmed or surprised during their first Ketamine or Spravavto® experience.”

 

Likely your therapist will also want to see you soon after your sessions, within a day or two, to help you process the experience and set intention for the next. Integration has long been an aspect of psychedelic therapies, and academic study of this aspect of treatment is ongoing. After you have your initial sessions under your belt you and your therapist can shift from preparation and coping skills for the immediate treatment itself into understanding and integrating the ways in which Ketamine treatment can positively influence your goals for change. 


Regarding post treatment therapy sessions, Andrea also shared, “Over time I help patients work on thought processes that they may notice when they are in an interventional treatment. Together we unpack what came up. I also ask the patient what they feel will best support them. Sometimes it is just to hold space for those thoughts, and other times they desire a move towards change.” 

 

1. Stay Consistent

Ketamine offers fast relief for many patients who are struggling. But, the long-term outcomes are most optimal with consistency throughout a whole course of treatment, along with staying involved with follow up psychiatry and psychotherapy appointments. 

 

Typically Ketamine and Spravato® series are set for a series of several sessions across 11-12 weeks with additional maintenance as needed.  Attending all of the sessions in the prescribed cadence is important to the long-term positive outcomes that can be experienced from this course of treatment.

 

Ketamine and Spravato® open a window for change. But you are the one who is making it happen. If you need help making your treatment and follow up therapy talk with your care team about scheduling. Advocating for your care is a positive and powerful step in the healing journey. Mental health professionals are happy to help patients find the best rhythm of care that empowers you to say committed to the process. 

 

Ketamine is an exciting area of research, and it has the potential to help many people who suffer from depression, anxiety, and PTSD. If you or someone you know is considering using Ketamine for mental health treatment, consider setting up a consult with Heading where you could receive ketamine or Spravato® treatment in our centers in Austin or Dallas-Forth Worth.

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Care Insights: Synergy of Ketamine and Therapy for Emotional Healing

The Synergy of Ketamine and Therapy for Emotional Healing: An Austin Therapist's Perspective

Maximal Benefits of Ketamine through Therapy with Andrea Marquez LCSW

In the heart of Austin, Texas and a few hours north in Dallas-Fort Worth patients arrive at Heading clinics to receive a groundbreaking approach to mental health and the treatment of depression, anxiety, and PTSD – Ketamine therapy. Ketamine Therapy, known for its association with psychedelic substances, has emerged as a beacon of hope for individuals battling mood disorders that have not been helped well enough, or at all, by traditionally prescribed first-line treatments. What sets this therapy apart is how its effects on the brain can directly integrate with the benefits of counseling, creating a dynamic duo that optimizes treatment for those seeking profound emotional healing.

 

Most often patients in Heading’s care receive treatments in the form of Intramuscular Ketamine or in a nasal-spray medication called Spravato®.  Patients will physically come in for Ketamine in Austin or Ketamine in Dallas to a Heading clinic. Ketamine treatment is a series of treatments over several weeks, and the safety, comfort, and expert support of in center treatments makes the choice to have in-person treatment well worth the visit. 

 

Conveniently, in between treatments patients are often paired with a therapist that sees the patient virtually. Combining virtual therapy appointments optimizes the benefits of the in-center treatment with the transformative change that can come from working with a licensed therapist who understands the healing potential of Ketamine, and the unique effects it has on the brain.  This article shares the perspective of one of Heading’s therapists who often treats patients who are also receiving Ketamine or Spravato® in the center. 

 

Meet Andrea Marquez, LCSW, a respected therapist and supervisor at Heading, who has been at the forefront of this innovative approach, combining the transformative power of Ketamine treatments with the healing potential of therapy. Andrea’s dedication to her patients’ well-being has led her to explore the untapped potential of neuroplasticity and the behavioral change that therapy can evoke in conjunction with Ketamine’s effects on the brain.

Groundbreaking Synergy: Therapy and Ketamine Unite

When asked to provide insight into the benefit of combination therapy and ketamine Andrea explained how the two healing modalities complement each other, creating a well-rounded experience for her patients. “Therapy combined with interventional treatment has been helpful in keeping patients engaged in treatment and gives them the ability to check in on their concerns and experiences,” she shared. 

 

Still, some patients are nervous about Ketamine, associating it with its illicit use and abuse as a street or party drug. Andrea understands their nerves and feels the combination of ketamine and therapy can calm these fears, and enhance safety and efficacy, “By providing a supportive environment, therapy helps destigmatize the use of Ketamine and empowers patients to make sense of their unique journey with the treatment and understand its usefulness.”

Neuroplasticity Unleashed: Ketamine Opens the Door

Andrea’s expertise in mental health and her understanding of neuroplasticity have led her to recognize the window of opportunity that Ketamine treatments offer. “Ketamine treatments place the brain in a unique state making it more receptive to change,” Andrea explained. 

 

It was an old belief that the physical structure of the brain became relatively unchangeable after a certain stage of development. Now scientists, psychiatrists, and therapists who are experts on the brain and thought processes know that this is not true. The brain is capable of change and healing. This capability for change, or neuroplasticity, is key in changing long held habits. Ketamine heightens the neuroplastic state and in this heightened state patients have the potential to break free from negative thought patterns and establish new neural connections, creating lasting positive changes in their mental landscape.

Reinforcement and Resilience: Grounding and Mindfulness Techniques

Ketamine therapy, though safe with relatively low risk of adverse side effects, can still be experienced as quite intense. While technically a dissociative anesthetic Ketamine produces a brain and body experience that is often described as psychedelic.

 

 

Prior to treatment Andrea teaches patients  grounding and mindfulness techniques they can use during sessions, providing patients with invaluable tools to navigate their emotional experiences. These techniques can be employed in Ketamine sessions and in every day life. “If I am able to meet with them before they get started, I teach them mindfulness exercises like a body scan, paced breathing, and self-soothing techniques,” Andrea explained. 

 

Feeling comfortable, safe, and well cared can make treatment a positive experience. Deep breathing, mindfulness techniques, and body scanning exercises help soothe the nervous system helping the patient’s breath rate, and heart rate remain calm, and bring awareness to areas of physical tightness or tension so that the patient can more fully relax. 

 

 

These techniques not only assist patients during their Ketamine treatments but also equip them to cope with intense emotions in their everyday lives, fostering resilience and emotional well-being.

Empowering Positive Change: Therapy and the Power of Thought Processes

As mentioned, Ketamine opens windows to review experiences and emotions in a new way, and establish new healthier connections. The benefits do not go away when the acute effects of the medication wear off. Instead, time in between Ketamine treatments offers a special period to address anything that’s come up. 


Unlike self-employed techniques like journaling or reflection, both of which can be very helpful, taking the added step to meet with trained therapists during a ketamine treatment series offers deeper benefits. Licensed therapists, especially those who have worked with patients who are going through ketamine treatment, have skills, and experience to employ a variety of techniques that can be tailored to the patient’s case, and needs in the moment. 

One of the key aspects of therapy in conjunction with Ketamine treatments is the opportunity to work on thought processes. Andrea pointed out, “[After a treatment] We look at what comes up and what connections they make. Then I have the patient tell me what will best support them, whether it is just to hold space for those thoughts and emotions or if it is something they want to change.” Through this collaborative exploration, patients gain insights into their thoughts and emotions, empowering them to embrace their emotional healing journey.


In summary, Andrea emphasized the immense potential of integrating therapy with Ketamine treatments. This well-rounded approach creates a powerful synergy, optimizing the benefits of both Ketamine’s effect on the brain and the emotional healing, mindset shifts, and behavior change that therapy facilitates.


“Integrating therapy with Ketamine treatments allows patients to experience a more comprehensive and holistic approach to healing,” Andrea concluded.

Taking the Next Step

Through her expert guidance, Andrea illuminates the untapped potential of neuroplasticity, the power of thought processes, and the significance of grounding and mindfulness techniques in this integrated treatment. As the world of mental health continues to evolve, the synergy of therapy and Ketamine promises hope and healing for those seeking relief from depression, anxiety, and PTSD.

 

If you are interested in learning more about Ketamine or Spravato® treatments to address major depression, anxiety, or PTSD email info@headinghealth.com to request a psychiatric consultation. 

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Care Insights: Multicultural Care for International Women in the U.S. with Asha Hussein

Care Insights: Multicultural Care for International Women in the U.S. with Asha Hussein, LPC

March 30, 2023

Having a Multicultural Approach

March is International Women’s Month, a time dedicated to place attention on all of the contributions that women have made and causes important to gender equity and equality. As the month comes to a close Heading took the time in this edition in Care Insights to speak with multicultural counselor and therapist, Asha Hussien.  Asha is a Licensed Professional Counselor at Heading who sees patients virtually across Austin, Dallas, and state-wide in Texas.  

 

 

While Asha offers excellent care to patients from all genders, ages, religions, identities, and backgrounds, she has a particular expertise in offering multicultural counseling to women, especially those who have migrated to the States.

 

 

Asha discusses her own experience being a trailblazer in her own family when she decided to seek therapy for herself, and pursue a career in counseling, and how the experience of therapy is different for her female patients whose culture, family heritage, or country of origin is not the U.S.  She also offers insights for therapists who want to improve their skills in multicultural counseling.

Acknowledging Cultural Perceptions of Mental Health

A cultural acceptance of going to therapy and mental health parity itself within the medicine and insurance is still relatively new in the United States. That said, more and more, the conversation around mental health is out of the shadows. Mental health diagnoses are increasingly being talked about more openly, and there are employer anti-discrimination protections in place for those suffering from mental illness. While there is still a long way to go, for those from  countries whose cultures are not as open to discussing mental health seeking therapy may come with additional shame, embarrassment, or concern about social or familial acceptance. Asha, who emigrated from Somalia, discusses the gap in cultural acceptance between the U.S. and her country of origin as the conversation opened. 

 

“I studied philosophy in college and no one, at least no Somali I knew, studied philosophy. I remember my aunt said ‘Asha people study science or math. What African have you ever met that does philosophy? How are you gonna use that in your life?’ And, so I’ve always been interested in social sciences about the human experience. That already had made me different in my community. But I’m happy that I did that because it showed me that there’s this bigger part that we don’t talk about as humans,” Asha began.

 

Asha Hussein reflected on her unique experience within her community.  After studying philosophy in college and prior to her career as a counselor Asha also worked as a teacher for a few years, specifically in an Islamic school, where she taught middle and high school students. She observed that many of her students struggled with suppressed emotions and parental issues, which often led them to act out in the classroom. Asha felt a deep connection to her students and empathized with their difficulties. She realized that the traditional rule-based system of teaching did not work for these students and eventually left the teaching profession.

 

Subsequently, Asha became an ESL instructor at a college, where she noticed that there was a significant need for mental health services not only within her own culture but also within Hispanic, Asian, and Arab cultures. 

 

“For young people, or younger families, often they’re the ones that come to America. Younger immigrants or asylum seekers often still have aging parents or extended family still struggling in their home country. So they become the beacon of hope for the whole family, and it’s a lot of pressure,” Asha offered. 

 

Overall, Asha’s unique experiences have given her insight into the importance of mental health services for marginalized communities, immigrants and asylum seekers. She also offered that for international women, the problems with seeking help are amplified. Asha explained, “In Somalia, before we came here, we dealt with war and with hunger. It’s a lot better now. But, dealing with the mental aftermath of the struggle is not really encouraged. As a matter of fact, it’s not even discussed. That ignites my passion for mental health, especially for international women. I want to make it as normal as possible, destigmatize it.”

 

She also shared, “Usually when I do talk to my community or other women who immigrated to the States, I tell them my own mental health story. For example, I was prescribed an antidepressant from my primary care provider, and I once told a woman from my community. She got scared for me, told me to throw it out and that it was addictive and harmful. But I don’t shy away from telling my own journey so other women from communities like mine don’t feel like they aren’t alone in their struggle, and they don’t feel isolated or ashamed or stigmatized.”

 

Helping Women Who Worry About Family Acceptance

“In many African cultures, and where I’m from [Somalia] it’s really looked down on even admitting that you have a mental health issue like postpartum depression or that you’ve been feeling depressed or anxious. Or, god forbid, something like bipolar disorder,” Asha explained.

 

“As a woman’s need increases the more she’s likely to be outright labeled: you are crazy. But, it’s not just name calling. If she’s ‘crazy’ people might keep their distance, and just hope that the woman won’t have an ‘episode’. And then the woman is scared that she will lose the acceptance of her family or be ostracized in her community.”

 

 

Psychology researchers argue that understanding cultural beliefs about mental health is especially important for immigrants, refugees and asylum-seekers, as there may be significant differences between dominant models of mental health and treatment in their home countries and those available in their host countries. There is a need for comprehensive investigation of the barriers to help-seeking such as financial resources and access. Experts also emphasized that taking into account perceptions of mental health and treatment is one of the principle barriers to overcome.

 

 

As an experienced mental health professional, Asha has encountered many clients struggling with mental health issues, but when she works with women from international backgrounds she knows the process may need to be slower. To demonstrate a common scenario of how the prospect of therapy could be particularly intimidating for a woman from another country, she shared a story about a patient from an Arab country whose husband was struggling to understand her struggles. “Her husband was so confused as to how to deal with the situation. From the way he was raised he feels that because she’s a mother and a wife it should be sufficient for her and enough to make her happy,” Asha explained.

 

 

However, Asha’s patient secretly felt purposeless and struggled with perfectionism, depression, and manic episodes. She felt she was failing because she didn’t feel completely fulfilled just being a wife and mother. Asha took on the role in therapy to remind her of her other qualities outside of being a mother and wife. “She had amazing qualities outside of being a mother, outside of being a wife, and I had to remind her of that,” Asha said. “So with clients like that, I really take it very, very slow. So that, that way, they can process their own pain, and feelings, and struggle.”

 

Asha noted that such situations often lead to secrecy and fear of divorce. However, her main focus is helping her clients prioritize their mental health. “For this client, she was definitely afraid that her husband would leave her. We had to sort through her priorities for feeling well and not hiding parts of herself without judgement. My client shared that her priority was to feel well, and so we started from there.” Asha said.

 

 

“This isn’t the case with every patient, but with her we knew that it wasn’t necessarily the case that her husband is going to leave. He just didn’t understand what was going on or how to help. The husbands aren’t therapists. They can’t know it all. And so once that becomes an understanding we could move forward. Eventually she started coming to sessions wearing makeup, with lists of the jobs she’d applied for, and ultimately got a job at Microsoft” Asha explained.

 

 

But the problems, Asha explained, are not solely with men not understanding women. In her experience Asha explained that women she’s treated who come from cultures in which gender roles are strongly cemented, pressure to hide things like postpartum depression, depression, or anxiety comes from extended family members too. 

 

Embracing Curiosity.

“Listen. And, listen more.”


When asked about what she would recommend other counselors do if they wish to have a richer multicultural approach Asha didn’t skip a beat, “I could talk all day about this topic, because it is so important.”


Her first piece of advice was for counselors to take a class and additional training to gain an overview of various cultures, taboos, and customs. 

Next, she said, “Listen, and listen more.”


The need to listen to understand the clients’ perspectives, expectations, and roles, especially gather information about their role as a woman in their culture – and their perception of these roles. Asha also reminded counselors to prioritize the client and always bring it back to them, “It’s so common for the women I see to start talking about their husbands, their husband’s needs, and his feelings.”


Instead of focusing on their husbands or their feelings Asha suggested this redirect, “We’re here to talk about what’s going on with you, not necessarily about your husband or his feelings. How do you feel?” 


She also cautioned against quick judgement of cultures, stating that each culture is unique and has its beauty. She said, “Just because it is patriarchal does not mean that culture is always bad or being harmful. It just means that’s their culture. So your job is not to judge.”


Asha stressed that understanding cultural differences and showing empathy and respect towards clients is crucial for establishing a comfortable and productive counseling relationship. She explained that even small things like direct eye contact could make some clients uncomfortable, so counselors should be mindful of such differences. She concluded, “You want to have insight into these things so that your patients feel comfortable with you. That’s always the first step, no matter who you’re seeing, right?”


Asha Hussein is a Licensed Professional Counselor who offers therapy to patients in Texas through Heading. Heading offers virtual therapy, virtual psychiatry, and in center Ketamine treatment in Austin and Dallas. To learn more about Asha visit her profile here. 

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Blog depression Ketamine Provider spravato wellness women's mental health

Brain Change with Psychedelics

The Depressed Brain may Rewire with Psychedelics

March 29, 2023

Researchers are discovering more information about why psychedelics may improve the symptoms of depression, and it's not all about the 'trip'.

Some psychedelic drugs, such as psilocybin and MDMA, how promise in treating depression and post-traumatic stress disorder. They do this by encouraging the growth of new connections between neurons in the brain. This ability of the brain to make new connections is called plasticity. However, exactly how these drugs promote plasticity has been unclear.


It’s important to develop related drugs that can promote brain plasticity without causing ‘a trip’. 

Dr. David Olson and his research team from the University of California, Davis, have developed a sensor that can tell which drugs that attach to a receptor called 5-HT2AR in neurons have hallucinogenic properties and which do not. This study aims to figure out why only some of the drugs that bind to 5-HT2AR are capable of promoting brain plasticity. Brain plasticity refers to the brain’s ability to form new connections. Improved plasticity can help treat mental health disorders like depression and post-traumatic stress disorder.


Researchers discovered that a compound’s ability to enter a neuron and bind to receptors inside the cell determines how well it can promote the growth of dendritic spines. Dendritic spines are structures that help to connect neurons in the brain. The research team also found that clusters of the 5-HT2AR receptor could be found both inside and outside the neurons. The compounds that could bind to the receptors inside the neurons caused the dendritic spines to grow. But, the compounds that only bind to the receptors on the outer surface of neurons, such as serotonin, did not have the same effect.

When they used an electrical current to allow compounds like serotonin to enter neurons, the compounds promoted dendritic spine growth. Similar results were seen in neurons engineered to make a protein that can pull serotonin into cells. Neurons that took serotonin inside formed new dendritic spines. Neurons where serotonin could only bind to exterior 5-HT2ARs did not. When they tested this phenomenon in living brains of mice engineered to make a protein that can bring serotonin into neurons, the mice formed substantially more dendritic spines than in mice without the protein. The mice also showed improvements in a behavior test thought to be relevant to depression.


These results suggest that the 5-HT2ARs inside and outside of neurons activate different cell-signaling pathways. The researchers hope that these results will help develop better drugs that can safely activate the pathways for brain plasticity while avoiding hallucinogenic effects.


Interventional psychiatric treatments like Ketamine and Spravato® are already in use for depression including at Heading Health centers in Austin and Dallas. The addition of more psychedelic treatments, and understanding of each one’s particular best use is continuing to be researched with promising results offering hope that psychiatric researchers are moving closer to understanding how psychedelics can be safely administered for the rapid treatment of long-standing stress disorders. 

The research is now focusing on decoding the biological mechanisms behind how psychedelics can affect the brain and how the effects of these psychoactive drugs can be harnessed for therapeutic benefits. 


The research team is exploring the effects of psychedelics on the body’s serotonin, glutamate and dopamine systems, as well as their impact on the hypothalamic-pituitary-adrenal axis, which plays a key role in the body’s stress response. They hope that by understanding the underlying biology of these substances, they can develop more effective treatments to help people suffering from mental illness. In addition, they are also studying the potential of psychedelics to enhance cognitive performance, creativity and even spirituality. Ultimately, the researchers hope that by better understanding the biochemistry of psychedelics, they can develop more effective treatments to help people suffering from mental illness and even improve overall well-being.

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Care Insights: Why Team Approach Is Key in Treating BPD with Dr. Darren Fred and Andrea Marquez, LCSW

Why a Team Approach is Best for those with Long-standing and Complex Conditions like Borderline Personality Disorder with Dr. Darren Fred and Andrea Marquez, LCSW

March 21, 2023

Collaboration is Key

Diagnoses carry weight. They not only impact the patient’s own view and understanding of what they’re going through diagnosis can also influence care plans and treatment. Getting the diagnosis right is crucial, and when it comes to a diagnosis of borderline personality disorder finding specialized providers who collaborate on care improves outcomes. 

 

Outside of in-patient care where a patient experiences a dedicated team consistently working together on their case, outpatient practices with a team of psychiatrists and therapists who directly work together are less common. Given the known shortage of mental healthcare providers –  and additional shortage of providers who specialize in BPD –  collaboration between providers and providers who seek to develop an expertise in the care of people with a BPD diagnosis is needed. 

In this Care Insights we spoke with Dr. Darren Fred, a psychiatrist at Heading Health who treats patients across Texas through virtual psychiatry. We also heard from Andrea Marquez, LCSW a therapist at Heading Health who offers virtual therapy also for patients in Texas. Both Dr. Fred and Andrea Marquez have experience and expertise when it comes to caring for patients with trauma, and complex including Borderline Personality Disorder. They offer their insight into the diagnosis itself, why a direct, team approach offers superior care, and how having a practice that employs both prescribers and therapists can be a game changer for patients living with difficult-to-treat disorders.

 

“Collaboration in just about any work field is ideal, and that holds true in medicine and specialties such as behavioral health – especially with long-standing or difficult to treat conditions,” said Dr. Fred. 

 

Direct communication between therapists and psychiatrists working with patients with borderline personality disorder is beneficial in overcoming barriers to treatment, and potential missteps which may impede care. Stigmatization and marginalization of patients diagnosed with personality disorders has been studied as a significant obstacle in finding care, and finding providers on both the medical and therapeutic sides of care can be difficult.

Improving Mental Health Care Through Efficient Communication

“A team approach for managing patients with a borderline personality diagnosis is ideal and has many benefits for the patients,” started Dr. Fred. 

 

“The most obvious benefit is that both treatment parties, the therapist and the prescriber, work together to be on the same page when it comes to diagnosis and treatment.”

 

 

“I completely agree with Dr. Fred’s point of view,” offered Andrea.  “If you have a patient with an inaccurate diagnosis, or if it takes too much time to get information shared between providers, it affects a patient’s therapy experience, too. Misdiagnosis and delays in care means someone who is struggling waits even longer to experience the improvement in their symptoms that they need, or achieve goals they have for quality of life.”

 

 

Not only is ensuring that an agreed upon diagnosis is accurate and made clear between providers, Darren and Andrea pointed out how a team approach benefits the patients experience handling the logistics of care, can improve the provider’s knowledge of the patient’s case, and can motivate a patient to take a more active role in treatment itself.

 

Reducing Frustration for the Patient

“When a patient has a diagnosis that should be addressed through a combination of therapy and medication they will be attending a lot of appointments – which may seem obvious – but it can be overwhelming to juggle especially for people who are already dealing with significant struggles,” said Dr. Fred.

 

“In my experience with both psychiatrists and therapists under one roof, regularly participating in provider meetings, and being able to send quick, secure messages to one another removes barriers and improves the patient outcome and experience.”

 

It’s not uncommon for a patient receiving mental health care to shuffle between several places. Often the everyday mechanisms of communications, paperwork, and scheduling that creates delays in care. Seemingly simple tasks such as patients signing release forms to be faxed to a separate medical office takes time. From there both providers have to try to align time between seeing patients to share notes. Minimizing the burden of these tasks accelerates treatment.

 

“In my private practice days, where I was a solo practitioner, it could be very difficult to get in touch with a psychiatry provider to consult on a patient – especially when it required connecting with a provider who had a lot of experience treating a patient with borderline personality disorder. I feel very fortunate that I work in a practice where a patient has a team. As a therapist, directly connecting to one of my patient’s prescribing providers is a normal part of operating.  In our practice here at Heading we message one another to collaborate on a patient’s care,” Andrea shared.

 

Spotting Common Misdiagnoses

When it comes to psychiatrists and therapists who specialize in personality disorders, collaboration can also help spot misdiagnosis and ensure appropriate treatment.

 

 

“Collaborating with other providers can also help address misdiagnosis. Patients with borderline personality disorder often have trauma histories, other diagnoses such as PTSD, and most often a mood disorder diagnosis,” explained Dr. Fred. “Unfortunately many patients will see one provider who gives them, for example, a bipolar mood disorder diagnosis. Then, another provider might tell them they do not have bipolar disorder but rather unipolar depression.  This can be frustrating and confusing for patients, especially when one provider is suggesting treatment specific for bipolar disorder, and the other is suggesting treatment specific for depression.”

 

 

Dr. Fred’s elaborated on the additional concerns that come with common misdiagnosis for borderline personality disorder noting that not only does that change the treatment protocol, but the medications prescribed may be simply ineffective, or worse, the patient may be prescribed a medication with many side effects, but never experience the intended relief due to not addressing the appropriate problem.

 

 

“Take for example a common diagnosis differential of depression or bipolar depression. From a prescriber standpoint these different diagnoses have huge ramifications,” Dr. Fred cautioned. “If a patient with borderline personality disorder is diagnosed with a co-occurring bipolar disorder, but does not actually have bipolar disorder, it can lead them down a road of being prescribed medications that may be more sedating, and have more intense side effects such as weight gain, or something more permanent like tardive dyskinesia – which is a complication from antipsychotic medications – and all the while their depressive symptoms are being undertreated, their mood is not improving, and the aren’t feeling better.”

 

 

“I completely agree with Dr. Fred’s point of view,” Andrea noted. “Bipolar Disorder is one of the most common mistakes we see on the psychotherapy side as well when it comes to borderline personality disorder and co-occurring diagnoses.  I have seen so many patients come in for therapy who are diagnosed with Bipolar Disorder and what they actually are managing is Depression, Anxiety, and/or complex PTSD and they also meet criteria for Borderline Personality Disorder.  

 

Empowering Patients Through a Team Approach

Prescriptions aren’t the only concern. Misdiagnosis also affects therapy too. Darren shared that the psychoeducation a patient has around their diagnosis influences the decisions they may, or may not, take in terms of their own care. Andrea agreed.


“Mood symptoms can be managed by medication but trauma needs a different lens,” shared Andrea.


When it comes to changing thoughts, behaviors, and ultimately feeling better patients who feel empowered to make change, and are encouraged to an active role in their care will have better outcomes.


“It’s not uncommon for a patient who has been struggling for a long time to assume they have no control of their behaviors especially if they are on medication and it’s not working as they thought it would.  Misdiagnosis delays a patient becoming empowered to make the positive changes necessary for them to live a more fulfilling life, and rely less on coping mechanisms that have painful consequences,” summarized Dr. Fred. 


With psychoeducation, appropriate diagnoses, and a team that collaborates the impact is not only the selection of more effective prescriptions and therapeutic techniques, it also inspires the patient to take an active role. To demonstrate how impactful a collaborative, specialized team can be for patients who have difficult and complex diagnosis,  Andrea went on to share this care story:


One of the most successful cases I have seen has been while working with the providers here at Heading.  A colleague of mine, a prescriber, and I were working with the same patient.  The prescriber noticed that the medications they had prescribed the patient were not working well and they looked at my notes and sent me a message to do a quick call.  


I was able to give my opinion that I did not see a cyclical pattern of symptoms but that there was a consistent set of issues causing chaos in her life that were causing acute stress symptoms that were insomnia, restlessness, intense emotions, impulsive temper outbursts and some self-medicating.  We discussed steps forward.


And a month later I was able to go back to the prescriber and share more revelations after working with the patient for another couple of weeks.  I was able to report that there might be some subclinical Bipolar Disorder symptoms there because of persistent cyclical sleep and mood changes that could not be explained because acute stress had subsided.  


We are still working with this patient and the patient has started asking us to share information they forgot to tell in an appointment or therapy session.  to tell one of us something and she would like the other to know.  Because they have a team, this patient has become more connected in their care and is taking an active role – which is wonderful!


Living with a complex mental health diagnosis, like borderline personality disorder, comes with a long list of symptoms and struggles that severely impact the quality of a person’s life and their relationships. Ensuring that the care team supporting a person’s journey is specialized, collaborative, and has easy access to clear communication not only makes the patient’s experience easier, it improves their ability to find healing. 


 People struggling with mental health disorders, and their loved ones, should feel confident in asking their doctor about how they approach care when it involves multiple providers.  Finding the right team of providers who make it a priority to maintain open communication and collaboration helps a patient achieve the best outcome possible.

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Blog depression Ketamine Provider spravato wellness women's mental health

10 Helpful Facts About Ketamine Therapy

10 Helpful Facts About Ketamine for Depression and Anxiety

March 15, 2023

When it comes to feeling better it is understandable that people with treatment-resistant depression feel nothing will work. Ketamine is an option that is changing the story and offering hope.

Ketamine is a powerful drug that has been used in medical settings for decades, but it is now gaining attention for its potential to treat depression, anxiety, and PTSD. 

 

 

Here are 10 surprising facts about the drug that you should know. 

 

  • Ketamine is used in medical settings as an anesthetic, but it is also being used in psychiatric care as a treatment for depression, anxiety, and PTSD.
  • Ketamine is a dissociative anaesthetic that has psychedelic effects. It produces a feeling of altered consciousness and can cause hallucinations.
  • Research suggests that Ketamine positively impacts neuroplasticity, which is the ability of the brain to form new connections and reorganize itself. So, while the ‘trip’ may be all the buzz, the positive impact is has on brain connections overtime that is really exciting for patients who have experienced treatment resistance.
  • Ketamine is often used in combination with psychotherapy to help treat mental health conditions, and a therapist who is trained in offering care to patients in ketamine therapy can help patients process their treatment experiences and maximize its benefits.
  • Ketamine is generally considered safe but can cause side effects such as dizziness, nausea, and confusion. Seeking treatment within a center under medical supervision may be optimal as having a medical care team present to support treatment can both enhance safety and puts some patients at ease knowing if they are anxious about the experience.
  • Spravato® is a medication that is a variation of ketamine that has been FDA approved for treatment resistant depression. It is administered as a nasal spray.
  • Ketamine is not recommended for people with certain medical and psychiatric conditions, including heart disease and high blood pressure. This is why it is important to get a thorough consultation with a psychiatrist who specializes in this treatment, and can continually meet with you to monitor care.
  • Ketamine is not recommended for recreational use. 

Ketamine is an exciting area of research, and it has the potential to help many people who suffer from depression, anxiety, and PTSD. If you or someone you know is considering using Ketamine for mental health treatment, consider setting up a consult with Heading where you could receive ketamine or Spravato® treatment in our centers in Austin or Dallas-Forth Worth.

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Myths & Realities About Anxiety

Common Myths and the Realities about Anxiety

March 2, 2023

Myth: The Signs of Anxiety Disorders are Obvious
Fact: Anxiety Disorders Have Many Easy to Miss Symptoms

While the internal experience for someone with anxiety may feel loud, uncomfortable, and shaky often to people on the outside it may be hard to tell that someone is in distress. 

 

In fact many people with anxiety disorders are hypervigilant which can, from the outside looking in, seem like they are simply very disciplined, proactive, or ‘on top of everything’.  

Myth: Anxiety is In Your Head
Fact: Anxiety Is a Very Real Physical Experience

Anxiety disorders create effects on the body due to stress, which in turn can lead to additional ailments over time.

 

These physical symptoms are numerous and varied, but common symptoms include digestive issues, trouble sleeping, lowered immunity, irregular heartbeat, headaches, trouble concentrating, feeling lightheaded, changes in eating habits, and changes in sex drive.

Myth: Medication is the Only Treatment
Fact: Many People Find that Therapy & Mindfulness Techniques Help Too

Medications will not cure anxiety they can help manage the symptoms. For many people medication is an effective tool for feeling better as it can help calm anxiety well enough for a person to address the causes and their behaviors that may be impacting anxiety. 

 

 

However evidence suggests that a combination of therapy along with medication can be more effective than a single treatment alone in treating chronic and longstanding anxiety. In therapy people struggling with anxiety will learn skills to cope with anxiety, as well as behavioral change that can help someone making choices and take actions that support a healthier life.  Some people stay on medication for a while, and others only for a select period of time. This is normal, and when it comes to long-term support therapy may be the most effective option. 

 

 

In addition to medication and therapy, lifestyle choices including improving diet, exercise, and sleep habits can also be important aspects of treating anxiety.

Myth: Anxiety Is a Real Disorder Because Everyone Gets Stressed Out
Fact: Anxiety Disorders are Different Than Having Everyday Worries

While everyone experiences anxiety at some point in life, anxiety disorders are not simply worry.

 

Generalized Anxiety Disorder is persistent, and symptoms are more intense and last for longer than common worry.  Additionally anxiety disorders can cause interruption to daily living, and create problems at work, and in relationships. Because anxiety disorders also have physical symptoms as well as psychological symptoms, and can interrupt a person’s life so significantly, those with anxiety disorders are more likely to turn towards substances and other coping mechanisms to try and manage the experience. Those with anxiety disorders are also more likely to experience other mental health issues like depression. 

 

For these and many other reasons it’s important to take anxiety seriously, and to work with professionals who understand how to treat anxiety that has become more than just a passing worry. 

Myth: Avoiding Stress and Anxious Thoughts Will Cure Me
Fact: Surpressing Thoughts and Avoiding Everday Life Stress Won't Make Anxiety Better

The realities around avoiding stressful situations and thoughts may seem counterintuitive. Contrary to popular belief trying to ignore or suppress anxious thoughts may help temporarily but often they simply come back stronger. Similarly while there may be unnecessary stressors that can be eliminated from life, stress cannot be completely avoiding. Avoidance behaviors can backfire and reinforce feelings of anxiety and overwhelm. Instead therapy can help support a person in finding ways to navigate stress with less overwhelm, and feeling more empowered. 

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Care Insights: Black Maternal Mental Health with Meghan Murchison

The Positive Impact of Therapy in Maternal Care with Meghan Murchison, LPC

February 24, 2023

Getting Therapists Involved in the Maternal Healthcare Conversation

In this edition of Care Insights we spoke with Meghan Murchison, a therapist with Heading Health who is based out of Houston, Texas.  Meghan’s passion for counseling started from a desire to reduce the stigma surrounding seeking therapy, especially for Black and BIPOC people. Now, Meghan says it is her journey as a mother that continues to fuel her passion to support people in finding mental wellness.  She offered insight from her own life as well as her professional expertise on the subject of maternal mental health, what she thinks is important for pregnant people to know, and how she feels therapists and doctors can do better when it comes to helping new mothers and parents thrive. 

 

“I have a passion for maternal mental health and focusing on women and the very broad spectrum of motherhood. My personal goal is to decrease the amount of deaths related to childbirth and post childbirth,” Meghan began.

Moms Need More Than Screenings

“I would like for us all to remove the stigma attached to postpartum depression, and how people have been solely categorized as having postpartum depression and not exploring other very real things like access to resources and support, PTSD after difficult pregnancies or traumatic births, OCD, anxiety, and even psychosis which can also occur during pregnancy and after childbirth,” she offered.

 

“After having a baby you go to doctor’s office and they do this little check-off list but I personally, as someone who completed the list and have clients who have completed the list,  I don’t feel that it is thorough enough. It’s a start, but we need to do more” Meghan noted.

 

“Physicians could do better in making sure that they partner with psychiatrists and partnering with therapists, and keep those referral pathways top of mind. Women should be getting help immediately, and preferably long before this 6 week checkup because finding a therapist after you’ve had a baby is probably the very last thing on your mind.” 

 

The checklist that Meghan is referring to is a screening that typically occurs while a woman or pregnant person is in the care of an OBGYN. The American College of Obstetrics and Gynocology recommends that doctors and providers screen postpartum for depression and anxiety. ACOG also recommends screenings occur before and during pregnancy to help ensure that comprehensive follow up also happens after birth as well. While screenings are common, studies have found that OBGYNs may need to do a better job ensuring referrals and resources make it to the patient. A 2020 study concluded that screening may not be enough, which echoed Meghan statement. Rather, increasing awareness and increasing resource availability seemed to be missing pieces to supporting the over 15% of postpartum people diagnosed with depression after birth. 

 

“Screenings just aren’t enough,” said Meghan.

 

When asked what therapists could be doing better, Meghan didn’t skip a beat.

 

“Expecting mothers need help and someone who listens. And it doesn’t matter if you have five kids, two kids, or it’s your first pregnancy, it is – to me – imperative that people receive therapy throughout the entire process of pregnancy, birth, and postpartum because it’s a reeling experience. Changes in your body physically and chemically. Changes in your work and social life. Changes in your relationship, and your sex life. And so many of the activities that you used to love may not be on the table any more, or at least for a while. Not to mention pregnancy can also be dangerous for some people. So it can be a scary time,” she said.

 

Advocacy and education seem to be missing pieces according to Meghan.  Very often people don’t seek out therapy until after there is a known problem, or someone in their life suggests it. While routine and regular physical checkups with a physician or midwife are involved in pregnancy healthcare, mental healthcare checkups with a licensed therapist are not considered routine. 

Improving Outcomes for Black Women

“Advocating for seeking therapy before and throughout pregnancy is something I would love to see for all moms, but I believe it is very important for Black mothers because there is still an inequity in Black maternal mortality rates,” Meghan noted when expanding on her desire for therapy to be considered more routine in prenatal care.

 

 

“Expecting moms, especially Black women, can benefit by having a therapist who helps them develop the skills necessary to advocate for their needs during pregnancy care. As a black woman, not only do I have to worry about the fact that my provider may not listen to me, or take my needs or wants into consideration because there is still a very real bias that exists in healthcare.”

 

 

Meghan discussed not only her professional experience witnessing Black women navigate difficult pregnancies, but she shared personal stories as well, “With my second child I was so afraid. I mean you’re already afraid as a mom. You’re just worrying about each day. Let me get this baby to the next day. Let me get this baby to the next week. Let me get this baby to the next month but then when you throw in  preeclampsia or gestational diabetes it raises the bar. I was so frantic because diabetes is already something that heavily affects the Black community.” 

 

 

Statistically Black women do experience more complications during pregnancy, higher maternal and infant mortality rates. While maternal mortality rate has experienced disappointing numbers in general over the last two decades, the gap for Black maternal mortality rates has increased and seems to have peaked during the pandemic.  Additionally, Black women report, on average, less satisfaction with their care, less trust in their providers, and a larger concern about bias among providers. 

 

 

“And ours is a community that already experiences a lot of disparity. For many Black women just securing a job with good benefits is a really big deal. So to be able to keep that job and keep that insurance often becomes the priority rather than really focusing on getting adequate rest and care.”

 

 

“My own pregnancy was very nerve-wracking and scary. But, luckily, I had a therapist that I’d been speaking with consistently. It made a huge difference in the way I approached my prenatal appointments, the questions I asked, and, how I spoke to my doctors. Just having someone who can help you feel more confident in every appointment can really improve the experience and the health of a pregnant person,” Meghan concluded.

Empowering The Expecting

“There is a huge opportunity for mental health providers to lean towards this community,” Meghan suggested.

 

Therapy for those experiencing pregnancy for the first time is shown to reduce rates of anxiety. Meghan proposes that it may also have a positive effect on how a person feels about the care they receive during pregnancy as well, and empower them to feel strong about the role they  play in the health of their pregnancy and new baby. 


“Therapy offers an outlet, as well, as a space of accountability,” Meghan explained.


“Going to therapy is a bit like going to see a trainer in the gym. You learn the moves, and practice them, and you have a coach guiding you on how it’s done. Then you go work out on your own. In the early stages of pregnancy, those tips and guidance are essential, because everything is new. The outlet [of therapy]  can be very cathartic and it helps a woman feel like she’s not alone because of pregnancy and learn how to use her voice.”


Therapy is often thought of as a place to share feelings, or examine events and how they influence responses. Cognitive behavioral therapy, for example, helps patients recognize when a thinking pattern may be faulty and influences a behavior or reaction that is unhelpful, and it is a widely used therapeutic modality for anxiety and depression. However, therapy is not solely CBT. 


Therapy also can involve reframing a narrative, or belief system, about oneself, as well as coaching for a pregnant person who may be feeling intimidated by doctor’s appointments. Using a therapy session as a training ground to practice establishing boundaries, practice speaking up for themselves at appointments or during labor and childbirth, and discussing plans, fears and desires can be a outlet to process difficult emotions in a safe space. Additionally many therapists employ mindfulness techniques, and can offer education and practices that support nervous system regulation which can be helpful during moments of anxiety including birth itself. 


“I can share from my own experience that I had a doctor that solely focused on  having a safe delivery – and my birth preferences were not really part of the discussion. ‘Get the baby out safely’. That’s fair, but I wanted to enjoy my experience. I told my therapist that I was a little concerned that my doctor wasn’t not listening to me. My therapist was able to give me the feedback I needed. She told me ‘ok you have to be assertive and you have to tell her ‘this is what I need. Where can we meet in the middle?’ She also suggested I get a doula and encouraged me to write down a birth plan,” Meghan shared.  


“I heavily encourage talking about that birth plan with your therapist. Birth can be scary, but also it’s beautiful, and more times than not that mom and baby are both healthy. A therapist can help you focus on the positive potential outcomes too, especially when you’re feeling very anxious. So talking to your therapist is helpful in gathering those plans and empowering you to speak your truth.”


When considering her bottom line and what she hopes for the future, Meghan was clear.


“I personally believe that all Black women should know that they have a right to control their medical experience specifically. In birthing and caring for a child we have a history of pain, and a story that needs to change. Dating all the way back to slavery black women often had no autonomy over their experience as a mother, many times their children were ripped away from them or they spent all their time caring for other people’s children without being able to dedicate the same time caring for their own. And so I want black women to know that they are powerful, that this is their experience, and their experience only,” Meghan concluded. 


“If someone makes you feel bad about speaking up for yourself, then they are not the provider for you. They are not a support person for you. You have to find another support person and not to give up on finding that person or people who will help you make your birth the best possible experience for you and baby.

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Breaking the Stigma: The Truth About Mental Health Diagnoses

Breaking the Stigma: The Truth About Mental Health Diagnoses

January 26, 2023

Whether you’ve just received a diagnosis or are curious about what it would mean if you got one, you likely have some questions about these mental health labels. Why are they so important? Do they mean your stress is permanent? How do they impact treatment?

 

We answer these questions and more below.

What Does a Mental Health Diagnosis Mean?

Mental health exists on a spectrum. We all experience stress and anxiety from time to time. For some people, it’s worse than others. According to Julie Isaacs, senior vice president of clinical operations and therapy here at Heading Health, stress, anxiety, and other states involved in mental health conditions are signs of a mental illness when they are disproportionate to the situation, persistent, cause a significant amount of distress, and interfere with your ability to function. For example, though everyone worries and experiences fear, this can turn into a generalized anxiety disorder (GAD) if it’s experienced for at least six months, tends to be excessive, and limits your ability to function (e.g., at your job or in your social relationships).

Why Diagnosis is Important

Though they can seem intimidating, mental health diagnoses are crucial components of the therapeutic process. Here’s why.

Gaining Insight

Receiving a mental health diagnosis can help explain why you’ve been struggling and anticipate what issues you may face going forward. For example, a diagnosis of post-traumatic stress disorder (PTSD) would explain why you have been experiencing nightmares, flashbacks, and panic attacks. Not only can this help you better navigate the condition in the future, but knowing PTSD has been the cause of your stress can alleviate any sense of guilt or shame you’ve been experiencing for having these symptoms in the first place.

Identifying the Proper Treatment

Different conditions respond better to different interventions. For example, while obsessive-compulsive disorder (OCD) can be addressed with selective serotonin reuptake inhibitors (SSRIs) such as Zoloft and Prozac, bipolar disorder is better handled by mood stabilizers, such as Depakote or Lithium. 

 

By identifying your condition, your providers can make use of decades of research to offer you the most effective medications and therapeutic strategies.

Securing Insurance Coverage

Often, insurance companies will only cover a particular treatment if the patient has been diagnosed with a specific condition. For example, transcranial magnetic stimulation (TMS) is typically only covered for a limited set of conditions, such as treatment-resistant depression (TRD) and OCD.

Diagnosis and Stigma

Despite its benefits, diagnosis can come with a significant degree of stigma. People hold various negative beliefs about what it means to have a mental illness which can make seeking therapy or receiving a diagnosis a stressful, guilt-inducing process. For many, this can discourage them from seeking treatment in the first place. For example, a recent report found that 25 percent of those who did not seek help for their mental health cited stigma as the main reason why.

Myth Busting Common Misconceptions

Despite its benefits, diagnosis can come with a significant degree of stigma. People hold various negative beliefs about what it means to have a mental illness which can make seeking therapy or receiving a diagnosis a stressful, guilt-inducing process. For many, this can discourage them from seeking treatment in the first place. For example, a recent report found that 25 percent of those who did not seek help for their mental health cited stigma as the main reason why.

Myth #1: You Can’t Recover From a Mental Illness

Mental health conditions are often seen as life-long ailments with no hope of recovery.

 

Fact: A significant percentage of individuals with mental health conditions see substantial improvements in their symptoms after treatment. Many even experience remission, meaning they no longer show any signs of their initial illness. 

 

Those who don’t respond to the first few treatments can find help from novel interventions. For example, studies have found a 69 percent response rate and 52 percent remission rate in patients treated with  Spravato® (intranasal esketamine), which is FDA-approved for treatment-resistant depression. Similar results have been found for ketamine, and TMS.

Myth #2: Treatment is Scary

Ever since Once Flew Over The Cuckoo’s nest, mental health treatments have been poorly represented in movies and other forms of entertainment. 

 

Fact: Treatment is typically a pretty mundane process. In many cases, patients can improve with talk therapy alone. Medications and other biological interventions have been refined over the past several decades and now provide more targeted side-effect-free relief.

Myth #3: Mental Illness is Rare

Stigma is likely directly responsible for this myth. The percentage of individuals with undiagnosed mental health conditions is almost certainly underestimated, as many are apprehensive about seeking help in the first place. Moreover, those who do get help may not be ready to talk about it with friends and family. This creates a false perception that mental illness is rare. 

 

Fact: Mental illness is prevalent. According to the Centers for Disease Control and Prevention (CDC), more than 50 percent of people will be diagnosed with a mental illness at some point in their lifetime.

Myth #4: Only People with a Mental Illness Should See a Therapist

Since therapists treat individuals with mental health conditions, it’s natural to assume that you shouldn’t be in therapy unless you have a mental illness.

 

Fact: “The techniques and coping strategies therapists offer can help anyone dealing with stress and anxiety,” Patricia Hernandez, LCSW.  “So whether your experiencing day-to-day stress, marital problems, or clinical depression, therapy can be a useful tool on your journey to mental wellness.”

Myth #5: Mental Health Problems Are a Sign of Weakness

Those who haven’t experienced a mental health condition themselves or don’t know anyone who has may not understand why someone might struggle to manage their stress and anxiety. As a result, mental illness is sometimes perceived to result from or be a sign of weakness.

 

Fact: There is no evidence to suggest that mental illness results from an internal weakness or lack of willpower. 

 

“Individuals with mental illness are no less mentally tough than the average person,” shares Andrea Marquez, LCSW,  an Austin, Texas-based therapist. In fact, the very opposite may be true. Managing a mental health condition requires strength, resilience, and a great deal of mental bravery.

Takeaway

Receiving a mental health diagnosis can be scary. With so many misconceptions regarding the nature of mental illness and its implications, it’s natural to feel concerned about the diagnosis you’ve received or the possibility of getting one were you to start therapy. 

 

The reality is that diagnoses help both patients and providers understand their condition and offer the most effective treatments. While stigma still exists, its effects are waning, and by learning about what a mental health diagnosis does and doesn’t mean, you’re helping to paint a more accurate, optimistic picture of mental health.

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Therapy Motivation: 10 Simple Ways to Stay Engaged and On-Track

Therapy Motivation: 10 Simple Ways to Stay Engaged and On-Track

January 20, 2023

Talk therapy is a powerful tool for making progress with your mental health. While it can be incredibly gratifying, finding the motivation to stick with it and apply your therapist’s tips and tools can be challenging. Mental health conditions like depression can sap your motivation, making it difficult to accomplish goals both in and outside therapy. On top of that, therapy often requires patients to confront difficult topics. In some cases, this means patients aren’t able to stick with therapy as well as they otherwise would be.

 

Here are 10 simple tips for boosting your motivation as you continue your wellness journey.

#1: Start Small

If your mental health plan is too demanding early on, you might have more trouble starting to apply all the advice you’ve been given. Instead of overwhelming yourself, start small. As you build your therapy muscles, you’ll be able to use the recommended strategies more consistently.

#2: Remember Your Goals

Because your mental health homework may not be intrinsically rewarding, it can be helpful to focus on the external benefits of the activities and specifically on why you set out to improve your mental health in the first place. Keeping these goals in mind can help you stay motivated and stick with your therapist’s recommended strategy.

#3: Normalize Feeling Stuck

Putting too much pressure on yourself to make progress and strictly adhere to treatment can be counterproductive. 


“Feeling disappointed in yourself whenever you less productive in therapy, miss an appointment or forget to apply a technique in everyday life can challenge your motivation to stay committed to therapy,” shares Andrea Marquez, LCSW, an Austin, Texas-based therapist here at Heading Health. “But, that’s a normal part of the process and of life. Rather being hard on yourself practice self-compassion instead. You’re more likely to get back on track when you practice self-forgiveness.”


Remember, even in moments when it feels like progress has stalled or you’ve gotten off track, you can begin again and it won’t be a square one. 

#4: Seek Support From Friends, Family, and Support Groups

You don’t have to tackle therapy all on your own. If you are comfortable talking to friends and family about your therapy journey, let them know you’re working on your mental health. Their loving support and helpful reminders can give you the energy you need to stick with therapy. Support groups for individuals in treatment can do the same.

#5: Set Time-Limited Goals

Therapy goals can seem unachievable when you feel like you should always be working on them. Instead, specify a limited amount of time you can dedicate to applying mental health help strategies daily. This will lower the mental hurdle you need to overcome to start your mental health workouts.

#6: Measure Your Progress

Going to therapy and sticking with your provider’s advice can be more challenging if you don’t have clear evidence of progress. Because progress often builds slowly and progressively, you might not notice it right away.   Mental health is not linear. Unlike healing a broken bone, therapy progress is not always straightforward. However, that doesn’t mean you should give up on measuring progress. Ask your therapist to provide regular evaluations to see how you’re doing. If you’re getting better, that’ll motivate you to keep going.

 

If you’re not, that’s a reason to change things up (see tips #8 and #9)

#7 Celebrate Your Wins

“Making progress, especially in therapy, is a big deal,” shares Julia Lopez, brand manager at Heading Health. “I remember the first time I told my husband about a therapy break though I had I was so nervous! He celebrated with me. So when you see yourself getting better, celebrate it – maybe its not with your partner but perhaps your best friend or another trusted person.” 

 

Do something fun with your friends, or reward yourself with a self-care day. You may even share your therapy breakthrough with someone you trust. 

 

This will help you recognize mental health progress as the achievement it really is and allow you to feel more positively about putting in the hard work. 

#8: Try a Different Form of Therapy

From cognitive-behavioral therapy (CBT) to psychoanalysis, therapists utilize various therapies to help guide their clients’ treatments. When you start therapy, your therapist will decide which strategies to use as primary tools in your mental wellness journey. However, no treatment works for everyone; sometimes, adjustments must be made. 

 

Let your provider know if you are having trouble sticking with treatment, and they can decide whether it would make sense to try a different type of therapy. Many therapists are skilled in many modalities, and draw from a range of theories to personalize their approach with clients. They will probably be really glad when you take this level of interest in your care and their approach. Therapy is intended to be collaborative. 

#9: Look for a Different Therapist

Even if you’re trying out the right therapy, it might not work as well if it’s not coming from the right therapist for you. Research has shown that patient-therapist fit matters, including when it comes to how well patients adhere to treatment. If you don’t connect with your therapist, you may be less likely to attend your appointments and listen to their advice. This can mean you need to find a new provider who you’re more likely to like and relate to.

#10: Ask if Medication Would Help

While therapy can be incredibly impactful on its own, studies have found that it often works best when combined with medication or other biological interventions, such as ketamine or transcranial magnetic stimulation (TMS). Among other things, these tools can boost your motivation, providing you with the extra energy you need to stick with therapy.

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