Tips from a Telehealth Psychiatrist

Living in the digital age has brought numerous advancements and conveniences to our lives. From staying connected with loved ones to accessing a wealth of information at our fingertips, technology has revolutionized the way we navigate the world. However, it’s important to recognize that excessive digital engagement can take a toll on our mental health. As a team of telehealth psychiatrists, we understand the unique challenges that arise in the digital age. In this article, we will provide you with valuable tips on how to care for your mental health in an increasingly digital world.

Establish Healthy Digital Boundaries

In today’s hyperconnected world, it’s easy to become consumed by digital devices. Establishing healthy boundaries can help protect your mental well-being. Consider the following tips:

1. Define “tech-free” zones: Create specific areas in your home where digital devices are off-limits, such as the bedroom or dining area. This promotes quality face-to-face interactions and helps establish a healthy balance between virtual and real-life experiences.

2. Set screen time limits: Determine how much time you want to dedicate to digital activities each day and stick to it. Various apps and features can help you track and manage your screen time effectively, ensuring that you don’t fall into the trap of mindless scrolling.

3. Practice digital detox: Take regular breaks from digital devices to disconnect and recharge. Engage in activities that allow you to be present in the moment, such as reading a book, going for a walk, or engaging in a hobby. Disconnecting from technology helps reduce mental fatigue and promotes overall well-being.

Foster Meaningful Connections

While technology has enabled us to connect with people across the globe, it’s essential to prioritize meaningful and authentic relationships. Here’s how:

• Quality over quantity: Instead of pursuing a large number of virtual connections, focus on nurturing deep and meaningful relationships. Invest your time and energy in those who truly matter to you, and engage in meaningful conversations that promote understanding and support.

• Prioritize face-to-face interactions: While digital communication is convenient, nothing can replace the power of face-to-face interactions. Make an effort to meet friends, family, and loved ones in person whenever possible. Engaging in real-life connections helps foster a sense of belonging and strengthens emotional bonds.

• Utilize technology for connection: While technology can sometimes feel isolating, it also offers opportunities for connection. Take advantage of video calls, voice chats, and messaging apps to stay connected with loved ones who are far away. Seeing and hearing their voices can help bridge the distance and maintain strong relationships.

Practice Digital Self-Care

Taking care of your mental health in the digital age requires practicing self-care specific to the online world. Consider the following strategies:

• Cultivate a positive online environment: Be selective about the content you consume. Unfollow accounts that trigger negative emotions or promote comparison. Instead, curate your online experience by following accounts that inspire, educate, and promote positivity.

• Limit social media usage: Social media can be a significant source of stress and anxiety. Set specific time limits for social media usage and be mindful of how certain platforms make you feel. If a particular platform negatively affects your mental health, consider taking a break or limiting your engagement with it.

• Seek reliable information: The internet is a vast sea of information, and not all sources are credible. Be discerning about the information you consume, especially regarding mental health. Rely on reputable sources and consult professionals to ensure you’re accessing accurate and evidence-based information.

Engage in Digital Mindfulness

Being mindful of your digital activities can significantly impact your mental well-being. Consider incorporating the following practices into your daily routine:

1. Practice digital mindfulness: Before engaging in any digital activity, take a moment to check in with yourself. Ask yourself how you’re feeling and whether you’re in the right state of mind to interact with technology. This simple act of self-awareness can help you make conscious choices about your digital engagement.

2. Take mindful breaks: Instead of mindlessly scrolling through social media or constantly checking emails, take intentional breaks. Engage in activities that promote mindfulness, such as deep breathing exercises, meditation, or simply observing your surroundings without distractions. These breaks help you refocus, reduce stress, and enhance your overall well-being.

3. Be aware of online negativity: The digital world can be filled with negativity, including cyberbullying, online harassment, and toxic comments. Protect your mental health by being aware of these negative elements and actively avoiding or disengaging from them. Surround yourself with positive and supportive online communities that uplift and inspire you.

Utilize Telehealth for Mental Health Support

In the digital age, accessing mental health support has become more convenient through telehealth services. Consider the following benefits:

1.  Increased accessibility: Telehealth allows you to connect with mental health professionals from the comfort of your own home, eliminating geographical barriers and reducing the need for travel. This accessibility makes it easier to seek support when you need it.

2. Flexibility and convenience: Telehealth appointments provide flexibility in scheduling, allowing you to find a time that works best for you. Additionally, you can receive support without having to leave your home, saving time and reducing stress associated with commuting and waiting rooms.

3. Confidentiality and privacy: Telehealth platforms prioritize confidentiality and ensure secure communication between you and your mental health provider. This can alleviate concerns about privacy and create a safe space for discussing sensitive topics.

Remember, it’s essential to find a balance that works for you. Embrace the advantages of the digital age while also prioritizing real-life connections and self-care practices. By being mindful of your digital consumption and taking proactive steps to care for your mental health, you can thrive in the digital age while maintaining a healthy and balanced life.

If you’re in need of professional support, our team of telehealth psychiatrists is here to help. We specialize in providing comprehensive mental health care and guidance tailored to your unique needs. Reach out to our practice today to schedule a consultation and take the first step toward prioritizing your mental well-being.

Remember, you don’t have to navigate the digital age alone. Together, we can work towards a healthier and happier future.

Every year, nearly 800,000 people across the globe take their own lives, leaving friends and family members behind. That’s one person…every 40 seconds. It’s a heartbreaking and tragic event that should be taken seriously and addressed with vigilance and compassion.

Unfortunately, many times the signs of a person’s distress can be overlooked until it’s too late. That’s why it’s important to recognize the warning signs of suicide and take steps to provide help for anyone at risk. In this blog post, we’ll discuss how to recognize the warning signs of suicide and what steps to take if you think someone may be in danger.

1. Changes in Behavior

One of the most common warning signs to look for in someone who may be considering suicide is changes in their behavior. This can include everything from a loss of enthusiasm for activities they once enjoyed, to appearing more withdrawn or isolated, to changes in their eating or sleeping habits. It’s important to look for any sudden or subtle shifts in their normal patterns of behavior.

2. Talking About Death

If someone begins talking about death or expressing a desire to die, this should be taken as a red flag. This can range from making comments about wanting to end their life, to talking in a morbid fashion about death in general. These conversations can occur in various contexts, but it’s important to take them seriously.

3. Risk Taking

Another sign to look out for is an increase in risk-taking behavior. This can include activities such as drinking heavily, using drugs, or engaging in dangerous activities. This can be a sign of wanting to escape from one’s current situation or, in the worst cases, a sign of wanting to hasten one’s death.

4. Impulsiveness

It’s important to be aware of sudden changes in a person’s behavior. If someone starts making reckless decisions or making impulsive choices, this could be a sign that something is wrong. This can include everything from suddenly quitting a job, to abandoning friendships or relationships, to making extreme purchases.

5. Looking for a Way Out

If a person begins to talk about being a burden to others, or if they start acquiring things they’d need to end their life (such as weapons, drugs, etc.), this is a huge sign that something is wrong. If a person starts talking about finding a “way out” or an “escape”, it’s important to take this seriously and intervene.

6. Sudden Mood Swings

Rapid changes in a person’s mood can be a sign of distress. If someone suddenly switches from being in an upbeat mood to appearing despondent and hopeless, this is not a good sign. It’s also important to take note of any extreme spikes in mood. For example, if a person goes from feeling down one day to seeming overly happy the next, this could be a sign that they’re trying to escape from their own reality.

7. Giving Away Possessions

If someone you know starts giving away items that have sentimental value, this is a sign that they may be thinking of ending their life. This could include items such as favorite books, jewelry, or clothing. If someone starts to do this without offering an explanation, it’s important to take note and take action.

8. Withdrawal from Friends and Family

One of the most common warning signs of suicide is when someone begins to isolate themselves from their friends and family. This could include withdrawing from social activities and refusing to hang out with friends, or it could be something as simple as refusing to answer texts or phone calls. If you notice this kind of behavior in a loved one, it’s important to take action and reach out to them.

9. Loss of Interest in Activities

If someone you know suddenly loses interest in the activities they once enjoyed doing, this is a sign that something is wrong. This can include things like no longer wanting to go to the gym, or no longer being interested in a hobby they used to be passionate about. If you notice this kind of behavior, it’s important to take action and offer support.

10. Writing About Death

If someone you know starts writing about death or expressing a desire to die in some way, this is a sign to take seriously. This can range from writing sad poems or letters, to creating a goodbye video or post on social media. If you notice any of these behaviors, it’s important to intervene and offer help.

Unfortunately, suicide affects thousands of people every year and it can be devastating for those left behind. If you have a friend or family member who is showing any of these signs, reach out and offer them help. You can contact a mental health professional, go to the emergency room, or call a crisis hotline like 988. Every life is valuable and it’s important to take any signs of distress seriously.

Stress has become an increasingly common occurrence in our fast-paced, connected world. In the United States, current events, work stress, and the long-term trauma brought on by the global pandemic have created a mental health crisis across all ages and demographics. According to the American Institute of Stress, the statistics surrounding chronic stress are concerning:

• 55% of Americans are stressed each day
• Stress causes 57% of US respondents to feel paralyzed
• 63% of US workers are ready to quit their job to avoid work-related stress
• 94% of workers report stress chronic stress in the workplace
• Over 30% of people report feeling extreme stress
• 77% of people experience stress that affects their physical health 
• 73 % of people have stress that impacts their mental health
• 48% of people experience stress-induced sleep problems

Chronic stress and anxiety can lead to dangerous health concerns, but there are several simple ways to reduce daily stress. These quick and easy practices can help us lead a more relaxed and fulfilling life. Here are 7 quick stress reducers that you can start today:

1. Exercise regularly

Regular exercise is one of the most effective ways to reduce stress. You don’t need a gym, a trainer, or expensive equipment to get started. There are plenty of ways to get your heart rate up and help release endorphins, the body’s natural stress-fighting chemicals. 30 minutes of moderate exercise can also help improve your overall physical health and reduce anxiety. 

If you’re not a regular exerciser, you can start slowly and still begin to reap the benefits. Take a brisk walk, or find a free low-impact beginner exercise like yoga on YouTube. Even incorporating exercise into your hobbies or daily routines, like gardening or performing walking lunges through the house while doing chores, can be an effective start. The point is to find something you can stick with and that you have the motivation to do regularly.

2. Practice deep breathing

Deep breathing is a simple and quick way to reduce stress. It involves breathing deeply and slowly, focusing on your breath, and letting go of any tension. You can practice deep breathing anywhere at any time, making it a great way to reduce stress at home or on the go. There are many approaches to deep breathing, so find one that feels right and use it any time you feel stressed or overwhelmed to signal a stress-reducing reaction from your mind and body.

3.  Get enough sleep

This can feel easier said than done for people who don’t have a healthy sleep routine already. But lack of sleep can increase cortisol in your body, which raises stress levels and makes it more difficult to manage stress naturally. If you aim for progress, not perfection, when developing a routine that helps you get at least 7-8 hours of sleep each night and stick to it, you can improve over time. 

Incorporating small changes like avoiding TV or using electronic devices before bedtime, plugging your phone in another room or across the room and out of sight, doing calming activities like journaling, reading a book, listening to soft music, or doing meditative or mindfulness activities can increase the length and quality of your sleep once they become routine.

4. Connect with loved ones

When we are stressed, we can tend to isolate ourselves. Remember, spending time with people you care about can be an effective way to reduce stress. It may also provide a supportive network and help you feel more connected to others. Consider a phone call, a video chat, or an in-person visit, and see if making time for friends and family can help you feel more relaxed and reduce stress.

5. Practice mindfulness

Mindfulness is a practice that helps to focus on the present moment. It can help reduce stress by helping you feel more relaxed and focused. You can practice mindfulness by paying attention to your breathing, the sensations in your body, and your thoughts. There are many apps and resources available that can help you learn mindfulness and start practicing it regularly.

6.  Get outside

Spending time in nature can be a great way to reduce stress. Whether it’s a walk in the park, hiking in the woods, fishing or taking a swim in the lake, or simply sitting in a quiet place where you can take in the serene sights and sounds of nature, spending time outside can help you feel more relaxed and reduce stress.

7. Make time for yourself

It’s important to make time for yourself and do things you enjoy. Whether reading a book, doing a hobby that fulfills you, or simply relaxing, making time for yourself can help you feel more relaxed and reduce stress. It’s important to set boundaries at work and with others to take the time to unplug and restore your energy.

Reducing stress is essential for our overall well-being and ability to cope. By incorporating these 7 quick ways to reduce stress into your daily routine, you can help improve your mental and physical health and lead a more relaxed and fulfilling life. Be kind to yourself and make time to check in with yourself. If you’d like to speak with a professional to get more support with stress reduction, and improving your mental health, reach out to our team at Hudson Psychiatric Associates to request an appointment or leave a message.

Friendships can be deeply complex. Our natural dependency on what they represent can cause us to ignore red flags from friendships that have become toxic and unsustainable. If you are feeling stress, anxiety, or other negative feelings from certain friendships, it may be a sign that it’s time to explore setting boundaries or even ending the relationship.

Unhealthy friendships can profoundly affect our physical and mental health and overall emotional well-being. The stress caused by consistent negative interactions with friends can cause physiological and psychological damage including higher blood pressure, increased inflammation, and impacts on your mood and morale. It’s essential to be aware of typical behaviors and effects that indicate a troubled friendship bond and what you can do to invite healthier boundaries and relationships into your life.

Are your friends critical?

In unhealthy friendships, you may notice that conversations can turn negative quickly. There may be constant put-downs and instances of ignoring or degrading you when something positive happens.

Are you noticing an excess of negative or derogatory remarks made toward you? Are they critical of your decisions and belittling the things that make you excited or proud? There are many reasons a person may act this way toward their friends including jealousy, unrealistic standards, and even factors that have little to do with you and are triggered by something within them.

Are you always the first to make plans or initiate a phone call or text? 

Are you usually the first one to make contact or plans? Do your friends give you a hard time when the plans are made, consistently wanting to change or cancel them? If your friend group seems rather difficult to get a hold of or nail down when it comes to committing to plans, it shows a lack of respect and balance in your friendship. It can create feelings of lower self-worth and even embarrassment or social anxiety.

Do friendship boundaries seem non-existent?

Do you have friends with seemingly high expectations of you to do things for them, but they do not return the favor? Do they cross boundaries by asking uncomfortable questions about your finances, politics, sex life, or marriage? Or do they pressure you to think or feel a certain way that is more aligned with their views or beliefs? You may be experiencing manipulation that is already unhealthy and could escalate to other adverse outcomes and a feeling of losing yourself and your identity.

Is it time to make a change?

Whatever the reason behind the behavior, it’s never okay, and steps should be taken to create healthy boundaries and balance within the friendship if possible. Know that you are not alone, and you can take action to create a healthier friend dynamic in your life and move on from irreparable toxic friendships with confidence.

The first step is to have a candid conversation with your friends regarding the feeling you are having. This may lead to a better understanding of your mutual needs, and occasionally your friendship could mend itself. Be prepared that it could also lead to an end in the friendship, which could be very difficult to come to terms with, even if it means that the unhealthy behaviors are out of your life.

Occasionally, people need additional support. You can seek professional guidance from Hudson Psychiatric Associates, who are here to help you deal with your feelings and the outcomes of your choices. 

Disorders like complex social anxiety can deeply affect existing and future friendships and have become more prevalent in recent years. Our mental health professionals can guide you through numerous treatments to help you heal, attract healthier friendships, and set better boundaries.

Strive for healthy friendships

Motivational speaker Jim Rohn famously stated that we are the average of the five people we spend the most time with. When it comes to relationships and friendships, we are influenced — whether we like it or not — by those closest to us. If evaluating your friendships is part of a larger goal in evaluating yourself and your goals, it’s a great place to start.

If you have suffered from toxic friendships, you may need to recognize what a typical healthy friendship dynamic should be. In an ordinary healthy friendship, your friends will check in with you, respect healthy boundaries, support a give-and-take interaction, speak to you respectfully and send positive or supportive messages. They will celebrate your victories with you and comfort you when you are down. 

If you need support as you reevaluate your close relationships, contact Hudson Psychiatric Associates today to connect with a provider.

Grief is a natural human response to loss. We often connect the term to a loved one’s death, but grief is an emotional response to having something or someone you love taken away. Often, those suffering loss can feel overwhelming pain and sadness. However, the expression of grief comes in many forms, including shock, rage, disbelief, guilt, worry, fear, and disassociation.

Grief can present itself in various circumstances ranging in severity from a missed or lost opportunity to extreme trauma-related events. It’s important to note that there are five typical stages of grief we tend to cycle through when faced with these situations. Though the length of time to process grief can range from days to years, it rarely occurs linearly and can also return long after we assume that we’ve processed and moved on from the initial triggering event.

It’s essential for those who wish to heal and cope with grief to understand its stages. This information further helps us to recognize how to build tools to address it and when we may need additional support.

The 5 stages of grief and how to recognize them

The stages of grief all have distinct purposes and manifestations. People often assume we move from one stage to the next and eventually recover. While this is possible, it’s also natural to jump around and even revisit stages as we adapt to our circumstances.

Here are some examples of what we might expect from each stage:

1. Denial

This is a form of self-preservation. It can present as avoidance, mindlessness or numbness, distraction, forgetfulness, and convincing yourself and others that you are “fine.”

We may experience shock, confusion, or emotional shut-down.

2. Anger

Anger generally presents in three ways: passive aggression, open aggression, and assertive anger. That can look like physical aggression or verbally lashing out, having a short fuse and being easily irritated,  having a cynical or pessimistic outlook, and reacting with sarcasm and contempt.

We may feel frustrated, full of rage, embarrassed, resentful,  impatient, or like we lack control over our emotions.

3. Bargaining

During this stage, we often run through alternate versions of events. We get stuck obsessing over past and future events, thinking events would have been or will be different ” If only ….”.

We might feel judgemental of ourselves and others, insecure or worried about the present and future. We might compare ourselves to others, feel fear, shame, blame, or guilt,  and have heightened anxiety and fixation on events. 

4. Depression

This is the stage most easily recognized as part of the grieving process. It includes feelings of sadness, despair, and hopelessness. 

We may recognize ourselves experiencing sleep and appetite changes, lack of energy, loss of interest in activities or socialization, decreased motivation, crying, and loss of concern for our well-being. 

5. Acceptance

Experiencing acceptance does NOT mean we stop experiencing the negative emotions related to grief. It is the point in the grieving process where we can build coping mechanisms to orient ourselves in the present moment and help guide ourselves out of the other stages as they occur and recur.

People in the acceptance stage feel more compassion and grace toward themselves. They tend to be open to adopting mindfulness techniques and are willing to be vulnerable, honest,  and responsive to outreach from others without feeling defensive. 

Strategies to work through the stages of grief

The stages of grief are our defense mechanisms to protect ourselves, disconnect, or avoid the reality of loss. Once we reach the acceptance stage, we accept our new reality and set goals to help ourselves adjust to it. The initial 4 stages prevent us from making adjustments, and we may experience a range of complicated behaviors that we’ll need to address once we reach acceptance. These include increased alcohol or drug use, sleep and appetite changes,  increased anxiety and depression symptoms, hyperfocus on external responsibilities and the needs of others while neglecting our own, seeking persistent distraction, and other activities that affect our well-being.

Sufferers also experience physical effects of grief that may have a long-term impact on health if steps aren’t taken to resolve them.

By acknowledging the problems and struggles created by grief, we can reflect on them and identify small changes and priority shifts to address them beneficially. Using self-talk strategies to notice the root cause of your behavior helps us to change or have acceptance for them. For instance, if a grieving person acknowledges that they are sleeping too much, they can set achievable goals to wake up earlier or develop a more concrete schedule. In the same vein, if one recognizes that they are feeling angry, it’s also appropriate to show grace, validate those feelings, and handle them better next time.

When you need more support

Grief can create powerful, all-consuming, and complex emotional and physical responses. While it is a natural process, sufferers may need help guiding themselves out of a specific stage. Often our loved ones and community can be a great support system to help us see our way through our grief, but there are many instances where one may need additional support. 

The dedicated team at Hudson Psychiatric Associates offers clinical and therapeutic support for individuals seeking trained, experienced, compassionate, and empathic mental health professionals. Contact us today to get help addressing grief and developing better tools to handle it.