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Facts About Major Depression Everyone Should Know

Facts About Major Depression Everyone Should Know

February 22, 2023

Depression is a Leading Cause of Disability

With an estimated 300 million people suffering  worldwide, depression has become a leading cause of disability. The financial toll that depression takes on an individual furthers the difficulty individuals have in maintaining stable employment and adequately being able to receive treatment. Prolonged depression that is untreated or undertreated only serves to increase the problem leaving the individual, and their families not only with health concerns, but additional financial stress that comes from being on disability and concerns regarding on how to pay for treatment. 

Adults with Depression Have over a 60% Increase in Their Chance of Developing Heart Disease

When it comes to health it is clear that mental health plays a huge role. The two-way link between heart disease and depression is multifaceted. From the impact of prolonged stress on the nervous system stimulation, to inflammation, to the influence depression has on other lifestyle factors including movement, diet, and socialization, it is obvious that the physical body suffers when the mind suffers. Mental health is health, and must be a serious part of the conversation.

Suicide is the Fourth Leading Cause of Death in People 15-29

Depression can be lethal especially for young people. More than 700,000 people die by suicide every year. Not only do these deaths have tremendous ripple effects, they are completely preventable. Education, resources, access to personalized and more effective treatments, and reducing the stigma around mental health are all important components in suicide prevention. 

Combining Therapy with Medication Often Works Better Than One Treatment Alone.

When it comes to depression, many people consider taking medication, which can be effective in symptom reduction.  However, most people with major depression respond better to a combination approach that includes psychotherapy. Treatment that incorporates both top down and bottom up approaches seems to work. While medication is addressing symptoms physically, therapy can come in to help a person develop longer term coping strategies to better navigate stress.  Increasing access to in-network psychiatrists and therapists is key in increases access to care that improves outcomes. 

Some Studies Show 10%, and Others Up to 30% of People with Major Depression are Treatment Resistant

While SSRIs and combination therapy work for some, they don’t work for all. Be it side effects that become intolerable, or simply a medication that no longer works, treatment-resistant is a term that applies to someone that has tried multiple attempts at treatment (typically medication) and is still suffering. There are many theories as to why SSRIs don’t work or stop working. However, that does not mean there isn’t hope for those individuals. New treatments like psychedelic treatments, including Ketamine therapy, have shown rapid improvement of symptoms for those who have experienced treatment resistance.

 

 

There is a 2-Way Link Between Sleep Disorders and Major Depression.

Restful sleep supports the brain, and a healthy mind promotes good sleep. Those who experience sleeplessness and insomnia are more likely to experience major depression. Additionally those who have trouble sleeping may have less success with medication as well. A tired mind and body have a difficult time healing. Bottom line, those who are experiencing sleeplessness should be talking to their mental health care provider about it, and developing strategies to get more restful sleep, and providers should be proactively asking about and addressing sleep concerns.


Changing Medications is Common and Normal, as is Pursuing Alternative Treatments and Therapies, Such as Ketamine, rTMS, and Psychosocial Interventions

It is common for a medication that has worked for years to stop working for someone with depression, and this may be for a variety of reasons both biological and related to life events. For some, switching to a new medication works. However, for others, it does not. People who are treatment resistant, which generally mean they have tried and failed to find relief from traditionally prescribed medications, may be more inclined to seek interventional treatments. While treatment resistance is difficult to treat a significant number of people with treatment resistant depression who engage in other treatments such as Ketamine, repetitive transcranial magnetic stimulation, and psychosocial interventions do find some level of relief when traditionally prescribed medications stopped working. 

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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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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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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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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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Yes, It Matters if You Like Your Therapist. Here’s Why

source: pro.psycom.net

Yes, It Matters if You Like Your Therapist. Here's Why

January 17, 2023

When searching for the right therapist, you might focus on things like how much experience they have, what conditions they specialize in, and the types of therapy they are trained to provide. 

 

What you may be less likely to prioritize are features that might impact how much you’ll like or connect with them. In some sense, this is perfectly reasonable. Much like seeing a doctor for your physical health, it may seem that all that matters is that they know what treatment to give and how to deliver it. 

 

While this may be true when it comes to your physical health (though it’s questionable even then), there are reasons for thinking that therapy is different. Above and beyond being able to deliver the proper treatment, it matters that patients like, connect, and relate with their therapists. Often talked about in terms like ‘therapeutic rapport’ or ‘therapeutic alliance,’ studies have found the quality of patient-provider relationships to be a significant predictor of how well they respond to treatment. 

 

Explore why this matters, learn some common factors that impact whether patients and providers connect, and check out what you can do if you and your therapist aren’t vibing.

Why It’s Good if You Connect with Your Therapist

There are a variety of reasons why it’s good to relate to and connect with your therapist. Here are some of the most significant ones. 

#1 You’ll Be More Likely To Share Important Information

Therapy often requires patients to bring up and share personal details at the heart of their anxiety and depression. This is an understandably difficult process. Therapy requires a deep sense of trust and psychological safety. If you feel your therapist will understand where you’re coming from and won’t judge you for your experiences and reactions, you’ll have an easier time opening up and delving into what’s bothering you.

#2 You’ll Be More Open to Their Suggestions

While therapists are not typically ‘advice-givers’ they will offer insights and suggestions.  It’s natural to wonder if it will really work for you, and we’re more inclined to seriously consider the suggestions of people that we admire and respect. 

 

Not connecting with your therapist can undermine your sense that they understand how to address your problems or effectively personalize your treatments.

#3 You’ll Be More Likely to Stick with Treatment

While therapy can be rewarding, finding the motivation to stick with it can also be challenging. When you’re on the same page as your therapist, this becomes less of an obstacle. Studies have found that the stronger the therapeutic alliance, the more likely the patient is to adhere to the treatment. 

 

Additionally, if you aren’t taking your therapist’s advice because you don’t connect with them, you may not be seeing the results you were looking for, which can make you wonder whether therapy is right for you.

How to Find a Therapist You’ll Connect With

While the list of factors supporting a solid connection is endless, several common traits are particularly important to look out for. Here are a few.

Style

Remember why you are seeking therapy. It’s not always best to simply find someone that is exactly like you. However, there may be aspects of your life that you may be more comfortable opening up about if the person in front of you seems to have a level of personal understanding. Consider your willingness to be challenged, or your learning style. Do you want someone who is more directive and straight to the point? Or would you like someone who is conversational, and funny? Typically during an intake session you will be asked about your preferences for therapy and that would be a good time to bring up any aspects of therapy that might be important to you.

 

Cultural or Ethnic Background

A shared cultural or ethnic background can help for several reasons. For one thing, different groups are more likely to deal with specific stressors due to their lived experience with issues like racism and oppression. To best help patients develop effective coping mechanisms, it can be important for their therapists to have similar cultural or ethnic backgrounds.

Gender

Gender plays an important role in our experience of mental health and our mental health outcomes. For example, men are more likely to be diagnosed with substance abuse disorders. They are also less likely to seek treatment and more concerned with mental health stigma. A therapist of the same gender may be better equipped to address these and other gender-specific issues.

LGBTQ+ Allyship

Members of the LGBTQ+ community are disproportionately likely to experience mental health problems. According to The Trevor Project, 45 percent of LGBTQ+ youth considered suicide in 2022. Of those who did not receive mental health care, 43 percent said they did not see a therapist because they feared their concerns would not be taken seriously. Therapists with clear LGBTQ+allyship are desperately needed to help this community.

What Should I Do if I Don’t Like my Therapist?

Let’s say you find yourself in therapy, and despite all your research, you just don’t gel with your therapist. What should you do?

 

There are a few options.

 

Depending on where the disconnect is, you can discuss it with your therapist. Sometimes, you can try resolving disagreements. Speaking up and voicing your opinions may also allow your therapist to demonstrate empathy, compassion, and a willingness to adopt new strategies to better suit your needs. 

 

It’s not always possible to close the gap between you and your therapist with some quick conflict resolution. When this happens, it’s time to break up with your therapist. If you are going to end the relationship, it’s best not to ghost them. Instead, open up a conversation where you explain why you want to look for a different provider. Not only does this give the therapist the fix the issues, but it also helps them learn for future clients so that they may avoid whatever mistakes they made in your case. 

 

While this can seem scary, it’s really an easy process. Mental health professionals generally understand the importance of fit and won’t judge you for wanting to find the therapist that works best for you. “Remember, you are under no obligation to stick with a particular therapist,” shares Patricia Hernandez, LPC.  “Whatever your reasons for wanting to find a new one are, they are valid.”

Takeaway

There’s nothing unreasonable about wanting to like your therapist. In fact, feeling connected to your mental health provider may be one of the more vital ingredients in a successful mental wellness journey. From helping you feel comfortable discussing challenging and personal topics to strengthening your ability to stick with therapy, a close patient-provider connection can have a significant impact on treatment outcomes. 

 

When looking for a therapist, check for things that might impact how well you’ll connect. This may include a shared culture or ethnicity, gender, LGBTQ+ allyship, and more. If you find you don’t like your current therapist, that’s no problem. You may not get it right on the first try, but fortunately, switching is no big deal. 

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Cognitive Behavioral Therapy 101: What You Need To Know

Cognitive Behavioral Therapy 101: What You Need to Know

December 27, 2022

Whether searching through provider bios or hearing about your therapist’s treatment plan at your first psychotherapy appointment, you’ll likely come across a therapy called cognitive behavioral therapy (CBT). This post will cover the basics of CBT to help you make more informed decisions regarding therapists and treatment plans as you navigate your way through your mental-wellness journey. Specifically, we will answer the following questions. 

 

  • What is CBT?
  • What techniques does CBT use?
  • What is CBT used for?
  • What are some other types of CBT?
  • How effective is it?
  • What are some additional benefits or advantages of CBT?
  • What should I keep in mind during treatment?
  • What can I do if it doesn’t work?

What Is CBT?

CBT is a form of psychotherapy based on the idea that our thoughts, emotions, and behaviors are interconnected and that while we can’t directly control our feelings, we can adapt our unproductive thoughts and behaviors. In turn, these impact our emotions, which improve our mood and support more positive thoughts and actions.

What Are the Tools of CBT?

CBT utilizes a variety of techniques to help patients identify and alter their unproductive thoughts and behavioral patterns. In one of the more common techniques, therapists help patients recognize common “cognitive distortions” (i.e., unhelpful or irrational ways of thinking). 

 

For example, your therapist might provide you with worksheets and exercises designed to highlight distorted thoughts that can result in stress and anxiety, which might include:

 

  • Catastrophizing: Blowing things out of proportion or assuming the worst without justification
  • Should statements: Thinking in terms of what you should do rather than what you can do
  • Black and white thinking: Thinking of things as all or nothing
  • Emotional reasoning: Assuming that because we feel a certain way, things are that way

 

Other CBT techniques include:

 

  • Cognitive restructuring: Cognitive restructuring offers methods for changing your cognitive distortions after you’ve identified them. These include techniques like Socratic questioning, guided imagery, and more. 
  • Exposure therapy: Your therapist may slowly expose you to a thought or situation that provokes anxiety while preventing any avoidant behavior in response. 
  • Interoceptive exposure: Interoceptive exposure is used to treat feelings of panic. This therapy helps reduce sensitivity to the sensations of anxiety through repeated and strategic exposure to its physical and emotional components. 
  • Journaling or thought records: Here, you’ll record negative thoughts and reactions to identify common themes.
  • Behavioral experiments: This involves making predictions before engaging in an anxiety-provoking activity to reveal errors in your thinking. 
  • Play the script until the end: This strategy asks patients to play out the worst-case scenario. This can help them realize that even if what they are worried about comes true, they can manage it. 

What Is CBT Used to Treat?

Because of its general structure and because so many mental health conditions are characterized by maladaptive cognitive, emotional, and behavioral patterns, CBT can treat many mental illnesses. While it is primarily used for anxiety and depression, it can also be helpful for:

 

  • Bipolar disorder
  • Eating disorders
  • Obsessive-compulsive disorder (OCD)
  • Panic disorder
  • Post-traumatic stress disorder (PTSD)
  • Specific phobias
  • Substance use disorders

 

It’s important to note that when used for conditions other than depression and anxiety, practitioners often deploy a specialized version of CBT. For example,  Teressa Carter LCSW, a Texas-based therapist here at Heading Health, is trained in TF-CBT, a trauma-focused form of the therapy. 

 

It’s also worth bearing in mind that CBT isn’t just for treating mental health conditions. It can also help those who haven’t been diagnosed with a mental illness as they deal with other difficulties. 

 

CBT can be helpful for:

 

  • Relationship issues
  • Divorce
  • Grief or loss
  • Insomnia
  • Fibromyalgia
  • Migraines
  • Occupational Stress

How Effective Is CBT?

The effectiveness of CBT depends on many factors, including condition type, severity, and whether it’s combined with medication. With that said, it is generally a highly effective therapy. 

 

For depression, some studies have found CBT to be as or more effective than any other form of therapy or psychiatric treatment. Findings are similar for anxiety-related disorders. CBT is often used as a first-line treatment, with over half of patients responding to the therapy. 

 

The effects of CBT appear to last for a significant period of time as well, with one experiment finding that the treatment’s effects can last a year or more.  CBT also works well when combined with psychiatric interventions. In addition to first-line medications such as Prozac and Zoloft, recent experiments suggest that ketamine-based therapies, which can provide rapid and robust relief from treatment-resistant depression and suicidal ideation, can enhance the effects of CBT. 

Additional Advantages of CBT

Aside from being highly effective, CBT has several notable benefits that help explain why it’s such a popular choice among mental health practitioners. 

Takes Place Over a Limited Time-Frame

Some therapies don’t have a precise end date. CBT is designed to occur over a defined period of time, leaving patients with the tools they need to continue to apply its techniques on their own without the aid of a therapist. On average, CBT training occurs over 12-20 sessions. 

Personalizable

CBT is a highly customizable therapy. Whether you’re dealing with anxiety, depression, or insomnia, its wide array of strategies and techniques can be tailored to suit your needs. 

Does Not Require Medication

Though CBT works well (and sometimes better) when combined with medications, many individuals find it highly effective on its own. For example, one study found that patients with OCD who underwent CBT both with and without medications had comparable improvements in their symptoms. 

Works in Virtual and In-Person Settings

Over the course of the COVID-19 pandemic, we saw a sharp rise in the use of CBT in virtual settings as in-person sessions became unsafe. Fortunately, we learned it’s still a highly effective treatment. This makes sense when you think about how the treatment works. Whether at home or in person, patients are thoughtfully and carefully guided through one of CBT’s many techniques, whose effectiveness doesn’t appear to depend on the proximity of the therapist and the patient. 

Some Things to Keep in Mind

You Must Be Willing to Put the Work In

CBT doesn’t work on its own. If you don’t keep up with CBT activities like journaling, restructuring your cognitive distortions, engaging in exposure therapy, or taking part in whatever other techniques your therapist has decided are likely to be most effective in your case, you won’t see results. 

Change Is Gradual

While the treatment is typically limited to 12 to 20 weekly sessions, you likely won’t experience a complete improvement in your symptoms within the first few meetings. Instead, you’ll progress gradually from one appointment to the next. “The routes of your progress will develop, grow, and strengthen over many weeks,” shares Ken Brown LPC. “This base of tools and strategies will support your mental wellness long after your initial treatments have ended.”

Change Can Be Difficult 

Though CBT is effective, applying its techniques and making the necessary changes can be difficult. For example, exposure therapy requires patients to deliberately place themselves in specific situations that stress them out. This can be pretty challenging. As you go through treatment, it’s important to be prepared for some discomfort before things get better. 

What to Do if CBT Isn’t Working

Despite the effectiveness of CBT, it’s not the right therapy for everyone. Fortunately, if you find that you aren’t getting the results you were looking for, there are several options you can try, which include:

 

  • Trying a different CBT technique
  • Combining CBT with medication
  • Switching to a different form of psychotherapy (e.g., acceptance-commitment therapy, psychodynamic therapy, etc.)
  • Switching therapists

Getting Started with CBT

CBT is a popular and evidence-based form of psychotherapy that emphasizes the interconnectedness between our thoughts, feelings, and behaviors. It deploys specialized techniques that take advantage of our ability to modify our thoughts and behaviors to improve our mood and mental well-being. The therapy is effective for many conditions, from anxiety to depression to phobias and substance use disorders. 

 

Aside from being highly effective, CBT has the advantage of being relatively brief, customizable, beneficial without medication, and successful in virtual and in-person settings.

 

In essence, it can be used right away to start influencing change. So even while you are in continued therapy, the tools from a CBT therapy session can be put into practice and then discussed and refined over time with a therapist.

Despite its benefits, patients should be aware that change may still seem to be gradual.  Changing thoughts and behaviors that are well-established requires dedicated work. While it can be challenging and patients must put the work in to see results, CBT does offer hope of finding a new outlook on life.

Types of CBT

In addition to the standard CBT and its variants focused on treating specific disorders, several other related therapies are often considered forms of CBT. These CBTY spin-offs and related therapies take the theoretical essence or have similarities to CBT and expand it with additional ideas and techniques.

Cognitive Processing Theory (CPT)

Developed by Dr. Patricia Resick, this therapy is highly effective against PTSD.  Throughout the treatment, patients identify and challenge unhelpful beliefs related to the trauma.

Mindfulness-Based Cognitive Behavioral Therapy (MBCT) 

This form of therapy builds on CBT by combining it with mindfulness meditation to help patients pay attention to and learn from their thoughts and feelings in a non-judgmental way. The treatment utilizes several techniques, from meditation to body-scan exercises, to yoga.

Dialectical Behavioral Therapy (DBT)

Rather than focusing on identifying and modifying unhelpful ways of thinking, DBT teaches people how to regulate their emotions, live in the present moment, and tolerate feelings of stress.

Metacognitive Therapy (MCT)

Instead of targeting our specific worries and fears, metacognitive therapy addresses general beliefs about worrying. It proposes that anxious and depressed individuals worry as much as they do because they believe doing so will help them avoid negative outcomes. MCT aims to undermine these erroneous beliefs.

 

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New Year’s Resolutions Always Don’t Work. Here’s Why You Should Commit to Your Mental Health Instead

New Year's Resolutions Don't Work. Commit to Your Mental Health Habits Instead.

December 21, 2022

Every year an estimated 800,000 U.S. adults make New Year’s resolutions in the hopes of improving their lives and developing healthier habits.

 

Despite the popularity of New Year’s resolutions, they may not be the best use of your time and effort. For one thing, they are rarely effective. Studies suggest that 91 percent of New Year’s resolutions are not successful. For another, the pressure of sticking to these resolutions can cause heightened stress and anxiety levels. To make matters worse,  if you do fail to achieve your goal, you might experience feelings of shame and guilt. 

 

This year New Year’s, rather than making the regular resolutions, commit to your mental health instead. Here are four strategies for building and maintaining your mental health in the coming year. 

#1 Examine How You Approach Goals (Before Even Setting On!)

Even though New Year’s Resolutions are often unsuccessful and prone to cause stress and anxiety, goal setting is still critical to mental wellness. Everyone has goals they are trying to achieve regardless of whether they are setting New Year’s resolutions. Following through with them can help you feel more competent and resilient, which can have positive downstream effects on your mental health. 

 

The goals people set for their New Year’s resolutions fail for a variety of reasons. Fortunately, psychologists have identified general strategies for formulating goals in ways that help you achieve them. Victor Furtick, LCSW, an Austin-based therapist here at Heading Health, recommends the “SMART” technique.

 

I would encourage those seeking to make goal-setting more effective and less stressful to consider implementing  SMART goals–Specific, Measurable, Achievable, Realistic, and Timely. 

 

Anit Kaur, Heading’s community outreach manager, echoes Victor’s remarks and suggests making short-term goals to make goal attainment more specific, achievable, and timely. 

 

I create short-term goals in all areas of my life and work on a plan to reach them. For me, it is more realistic than making a New Year’s resolution. Don’t pressure yourself to make a change overnight. Break it up into steps with monthly goals. 

 

By following these two goal-setting tips, you’ll have an easier time sticking to your mental health plans, which will help you stay committed to your mental wellness journey. 

#2 Remember, It’s Okay to Get Off Track (and Sometimes Beneficial)

The hustle and bustle of the holiday season can throw off your mental health strategies. Whether you’re too busy for your appointments or can’t find the time to implement your therapist’s recommended tips and tools, you may find that your mental health has taken a back seat to other priorities as the new year rolls around.

 

This is a perfectly normal reaction, and it’s important not to judge yourself if you’ve gone a little off course. “Guilt and shame will only serve to keep you from making progress,” shares Helena Hernandez, PA-C. “The key is to be mindful of whether your focus on your mental health has changed and to re-orient yourself if it has without judgment or self-criticism.” 

 

Throwing in the towel when the resolution doesn’t pan may not really be a failure after all.  As life shifts and grows, priorities change, and making space for flexibility if your desires or priorities shift too can be a very positive experience. 

#3 Focus on Supportive Relationships

After so many gatherings and get-togethers, you might be all socialized out. While the New Year’s festivities can deplete your social batteries, they can also serve as a reminder of who your close connections are and who you really enjoy spending time with. “Take stock of how you felt after your holiday and New Year’s gatherings.” Andrea Marquez, LCSW, tells Heading. “Make specific, actionable plans to spend more time with those who made you feel revitalized, valued, and uplifted.”

 

You may also want to make a note of who you weren’t really looking forward to seeing. You are not obligated to stay close to people who bring you down. If the holiday gatherings shed light on who isn’t supporting your mental well-being, you may want to adjust those relationships accordingly. 

#4 Overwhelming Yourself with Change Can Backfire

Mental health advice is often about adopting habits and dispositions that will make you happier and more resilient. For example, you may be told to practice mindfulness to learn how to deal with unpleasant emotions or do some cognitive behavioral therapy  (CBT) to rid yourself of negative thinking patterns. But going overboard with self-improvement can also leave you feeling exhausted and overly critical of yourself. 

 

Your journey to mental wellness will almost certainly require you to make some internal changes. However, it’s important to practice self-acceptance and to consider how your surroundings or routines could better support your happiness.  

 

New Year’s resolutions typically require people to think about what they want to change internally. But it can be equally important to look around and see what’s currently present in your life and also what you might want to bring in that fosters a sense of pleasure, calm, or ease. 

 

Switching the focus from constantly assuming something about you needs to change and instead acknowledging what’s working for you, what you love, and what you want to see more of can positively impact your life.

 

Consider whether there are small upgrades you could make to your environment or routine that would improve your mood, as opposed to ways you need to change internally. Whether it be adding some greenery to your apartment or embarking on a new career search, setting out to change your environment can be just as powerful a tool as working on yourself.

 

Above all, be kind to yourself as you make your way through your wellness journey.

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What You Should Know About Your First Therapy Appointment​

What You Should Know About Your First Therapy Appointment

December 20, 2022

Once you’ve made the brave step of making an appointment with a therapist, you may wonder, “what am I setting myself up for?” Knowing what to expect can help alleviate any anticipatory anxiety and prepare you for your first session. 

 

Here’s what to expect at your first appointment and some quick tips to get the most out of it. 

You Might Feel Nervous

Whether it’s your first appointment or meeting your new therapist for the first time, it’s normal to be nervous. Opening up about your deepest thoughts and feelings is difficult, especially in a new environment with someone you’ve never met before. So, if these feelings come up, know that they are a normal part of the process and will likely go away with time.

 

You can also try some strategies for managing therapy anxiety, such as:

 

  • Opening up to your therapist about your anxiety
  • Setting aside your preconceptions about psychotherapy
  • Focusing on your therapist’s experience and desire to help
  • Recognizing your strength and bravery

They’ll Ask Some Tough Questions

Your therapist will spend much of your first session trying to get to know you better. Before your appointment, you’ll fill out an intake form with questions about your background, mental health history, and more. During the session, your therapist will review these questions and follow up with a few others.

 

Their goal is to assess your mental health, determine whether they’re the best provider to help you on your journey to mental wellness, and begin designing your treatment plan. Some examples of the types of questions your therapist may ask include the following:

  • What brings you to therapy?
  • Have you attended therapy before? If so, what was that experience like?
  • How do you cope with stress?
  • Do you have a family history of mental illness?
  • What do you hope to get out of therapy?
  • What are your strengths?
  • How are your relationships with others in your life?

Take Your Time

While these questions may seem simple enough, they can be difficult to answer on the spot. One way to get around this is to work on your answers before your session. Go for a walk and think carefully about why you’re going to therapy and what you hope to get out of it. Consider your stressors and focus on your strengths. The more accurate and thorough your answers, the better your therapist can help.

 

If you aren’t able to answer the questions right away, that’s okay too. Your therapist can work with you slowly over several sessions to learn more about you and how they can help. 

Remember, It’s Just a Conversation

Femi Olukoya LPC, an Austin, Texas-based therapist at Heading Health, shares a helpful tip for reframing therapy discussions in a way that makes them seem more casual and less intimidating. He says:

 

It doesn’t have to be that you’re sharing your deepest thoughts on your vulnerabilities. […] It’s more like having a conversation with a friend in a coffee shop or a bar, and the therapist is doing the work in the back end.

 

In other words, you don’t have to view your sessions as a rigid discussion with a detached profession. They are far more akin to talking with a warm, compassionate friend whose got some special therapy skills to help you address what’s bringing you down. 

Confidentiality

One reason you might be worried about talking about your mental health is privacy. While this worry is understandable, it’s important to remember that almost anything you say during a therapy session is confidential. While the exact details vary by state, generally, a therapist can only breach confidentiality if a client poses an imminent threat to themselves, the therapist, or a third party. 

 

Of course, you are never obligated to respond to your therapist’s questions. You are in complete control of what information you provide and withhold. 

They’ll Lay Out Your Treatment Plan

After learning a little about your background and mental health needs, your provider may discuss a tentative treatment plan. Often they will mention the psychotherapeutic technique they’ll be using, of which there are many. Some of the main therapies include:

 

  • Cognitive-behavioral therapy (CBT): This therapy helps you become aware of inaccurate or unhelpful ways of thinking and offers healthier thought patterns. 
  • Dialectical-behavioral therapy (DBT): Rather than changing the way you think, DBT aims to help people be more mindful of their emotions, cope with stress, and improve their social relationships
  • Acceptance-commitment therapy (ACT): ACT helps individuals learn how to accept and sit with challenging emotions rather than avoid, deny or struggle with them
  • Psychoanalysis and psychodynamic therapies: Based on the theories developed by Sigmund Freud, psychoanalysis tries to uncover unconscious thoughts, feelings, and desires that are at the heart of a patient’s psychological struggles. 

 

Your therapist may also discuss the treatment timeline and what it will require from you, both in and outside of your appointments. 

 

If you are uncomfortable with their chosen approach or have any follow-up questions, be sure to ask them. Often, the most effective treatment is the one the patient feels best about, so it’s important to voice your preferences and concerns if you have any.

You’ll Get to Know Your Therapist Too

“New patients should see every appointment as a conversation. This is your time to talk and allow me to know who you are,” shares Andrew Neal LPC, another one of our therapists here at Heading. 

 

Your first appointment isn’t just an opportunity for your therapist to get to know you; it’s also a chance for you to learn more about them. This can help you assess whether they are a good fit, align with your goals, and are equipped to address your concerns and mental health needs. 

 

Here are a few examples:

 

  • What got you interested in therapy?
  • How much experience do you have treating issues similar to mine?
  • How long will therapy last?
  • Is medication an option?
  • How will I know if therapy is working?
  • Are you available in case of a crisis or after business hours?

Crispin Feliciano LPC highlights how specific questions may be crucial for members of marginalized or disenfranchised communities. When discussing the LGBTQ+ community, he states:

 

Many members of the LGBTQ+ community may try to find therapists with a shared aspect of their identity to help reduce anxieties. It’s also helpful to consider other important factors […] such as the issues surrounding sexuality, gender expression, coming out, or other challenges that affect the community. It may also be important to know if the therapist is working from a sex-positive framework, as people are often seeking a space to explore their sexuality and gender without judgment or shame.

 

In general, it’s important to consider whether your therapist has experience with and can relate to important parts of your background and identity. 

What’s Next?

After talking about your mental health, everyday stressors, treatment plans, and more, you might feel a little overwhelmed. Remind yourself that this is totally normal. Feeling anxious after an appointment is common, and it’s not a sign that you have made the wrong choice or that therapy won’t work for you. Take some time to decompress and let any post-session anxiety drift away. 

 

After you’ve come down from your first session, you may have a bit of homework to do. Therapy doesn’t just happen within the walls of your therapist’s office, and they may want to get you started before your next session. This will likely involve something light at first. You may be asked to try practicing mindfulness or write some quick journal entries when you encounter something that triggers anxiety or low mood. 

 

Subsequent appointments will look a little different. While your therapist will continue asking questions during each session, the goal will shift towards helping you get better and applying the strategies your therapist has decided will most effectively alleviate your symptoms.

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