Cerebral Blog
Resources and articles to help on your mental health journey.
Mar 28, 2024
Bipolar Disorder
Bipolar Disorder and Pregnancy: What You Need to Know
Mar 26, 2024
Couples Therapy
What To Do If You’re Feeling Underappreciated by Your Partner
Mar 25, 2024
Bipolar Disorder
Why It’s Hard to Diagnose Bipolar Disorder
Mar 25, 2024
Therapy
7 Common Therapy Myths

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Mar 28, 2024
Bipolar Disorder
Bipolar Disorder and Pregnancy: What You Need to Know
Navigating pregnancy is an exciting yet challenging time for a parent-to-be, filled with joy, anticipation, and meticulous planning for a new stage in life. However, the experience can be complex for individuals living with bipolar disorder. Managing this mental health condition alongside the physical and emotional demands of pregnancy and newfound parenthood requires careful consideration and planning. From the safety of pregnancy to postpartum considerations, this detailed guide can help you or a pregnant individual in managing bipolar disorder through pregnancy and beyond. Understanding bipolar pregnancy risks  Understanding the implications your condition might have on your pregnancy and child is essential. The good news is that with informed decision-making, frequent monitoring, and an integrated healthcare approach, it’s possible to have a safe pregnancy with bipolar disorder. However, there are important risk factors to consider that go beyond the conventional scope of prenatal health, including: Mood stability can be affected by fluctuating hormone levels during pregnancy. Medication may need to be adjusted as you work with a healthcare provider to weigh the benefits of mood stabilization against possible risks to the baby.  The hereditary risk may cause concerns for those with bipolar disorder. Research has shown genetic predisposition for bipolar can be a factor, but it's not the sole contributor.  During pregnancy, a primary goal is the safety and well-being of both the individual and the baby. How bipolar disorder can impact pregnancy During pregnancy, hormonal and physiological changes can significantly impact mood and mental health, especially for individuals with bipolar disorder. These mood symptoms can also occur after childbirth. Here are four aspects of pregnancy and how they intersect with the mental health condition: Hormone fluctuations: Pregnancy induces major hormonal shifts. These changes can affect mood regulation, which may lead to heightened or increased bipolar symptoms. Work closely with healthcare providers to monitor these changes and adjust treatment plans as needed. Sleep patterns. Sleep disturbances are common in pregnancy due to physical discomfort and hormonal changes. However, getting good sleep is an essential component of bipolar disorder management. A lack of sleep can trigger both depressive and manic episodes. Implementing a sleep routine and discussing sleep-promoting options with a healthcare professional can help maintain stability. Medications. Many individuals take medication for bipolar disorder to manage symptoms. However, medications may pose risks to the baby during pregnancy. You may want to see a perinatal specialist, or you may be referred to one if the risks require that expertise.  Breastfeeding. Decisions about nursing should factor in your mental health needs and your baby’s safety. Certain medications can be passed through breast milk, so these decisions should be made in consultation with a healthcare provider. Having a clear understanding of the potential impacts allows you to prepare for changes in support and management Bipolar disorder and postpartum The postpartum period is a critical time for individuals with bipolar disorder. The abrupt hormonal changes following childbirth can trigger mood episodes. Educating yourself about the signs of postpartum mood disorders and how they may intersect with bipolar disorder symptoms can be crucial for early intervention and support.  Postpartum depression Postpartum depression is a common concern for all new parents but can present unique challenges for those with bipolar disorder. In addition to after childbirth, depression can also occur during pregnancy. Distinguishing between postpartum depression and a bipolar depressive episode is critical for determining the appropriate treatment plan. Postpartum psychosis Postpartum psychosis is a rare but severe condition that can occur in a small percentage of individuals with bipolar disorder following childbirth. It’s characterized by symptoms like hallucinations, delusions, and severe mood swings. Immediate medical attention is crucial for safety. Baby pinks A less common but equally important concern is "baby pinks," a less severe and more sustained form of postpartum mania. It can lead to impulsivity and risky behaviors. In this situation, monitoring and support are needed to keep both the parent and child safe. Tips for a healthy pregnancy with bipolar Preparing for pregnancy is a significant step, especially when managing a mental health condition like bipolar disorder.  Adjust bipolar treatment during pregnancy If medication is part of your treatment plan, switching to an alternative option may be discussed. Always consult a mental health professional experienced in perinatal care to make these adjustments. Cognitive behavioral therapy (CBT) and interpersonal therapy can be beneficial in managing bipolar disorder symptoms during and after pregnancy. Discuss the frequency and type of therapy that would be most effective for your well-being with a therapist and your pregnancy care team. Build out your support system A strong support network is invaluable in managing bipolar disorder. Surround yourself with people who understand your condition and can offer support before, during, and after pregnancy. This community can provide emotional reassurance and practical assistance, helping you feel less isolated in your experiences. Engaging with support groups, either in-person or online, can also offer a sense of belonging and provide helpful insights from others who share similar experiences. An in-person or online therapist could also be a valuable addition to your support system. Remember: It's okay to ask for help when you need it, and it's vital to also surround yourself with people who can allow you to take time to rest and care for yourself. Make your overall well-being a priority Managing bipolar disorder while pregnant can be complex, but taking care of your mind and body makes it easier. These tips apply at all times, but following them is especially critical during this important part of your life: Make healthy food choices. Maintaining a balanced diet can support both mental and physical well-being during pregnancy. Consult with a nutritionist if you need assistance in developing a diet plan that works for you and your baby. Stay active. Regular, moderate exercise has been shown to improve mood in individuals with bipolar disorder. Talk with your healthcare provider and adapt your exercise routine to your changing body's needs during pregnancy. Practice mindfulness. When dealing with a complex condition like bipolar disorder, mindfulness can be a powerful tool. Incorporate practices like meditation and breathing exercises into your daily routine to help manage stress and mood. Try to get enough sleep. For a new parent, this is obviously easier said than done, but it’s especially important for someone with bipolar disorder to get adequate rest. As much as you can, prioritize healthy sleep habits to reduce the likelihood of mood disturbances. Managing bipolar disorder during pregnancy requires education, planning, and a proactive approach to mental health treatment. Whether you are preparing for pregnancy, currently pregnant, or navigating the postpartum period, working with a specialized care team can play a key role in taking the steps toward a healthy pregnancy and a more balanced life as a new parent. Because each individual's experience with bipolar disorder is unique, tailored support that focuses on both the parent and child is essential during critical times like pregnancy and the postpartum period. At Cerebral, we offer personalized online therapy and medication management. Our highly regarded care team will develop a program with your mental health goals and milestones at the center so you can track your progress and know what to expect along the way. If bipolar disorder and pregnancy are on your mind, reaching out to one of Cerebral’s mental health specialists could be your first step toward more clarity and understanding. Images by freepik and freepic.diller on Freepik.
Mar 26, 2024
Couples Therapy
What To Do If You’re Feeling Underappreciated by Your Partner
In many romantic partnerships, mutual appreciation and acknowledgment form the bedrock of love and trust. But, if you’re feeling underappreciated, it can lead to real emotional distress. Why this matters: If left unaddressed, this ongoing relationship conflict can even erode the foundation of the partnership. This  guide covers what it means to feel underappreciated, the impacts on you and your relationship, and actionable strategies people may use to address and overcome this common issue for couples. What does it mean to feel underappreciated? Feeling underappreciated refers to a sense of not being valued or acknowledged for one’s contributions, gestures, or presence. In a partnership, these feelings can emerge when acts of love or support go unnoticed or unreciprocated, leading to a void of positive reinforcement and a decline in relationship satisfaction. Unappreciated partners often feel a disconnect between their efforts and the feedback they receive. This emotional dissonance can result in a range of negative emotions, including: A lack of motivation to invest in the relationship Resentment Loneliness Withdrawal If you’re feeling this sense of neglect, it may cause you to become distant and disengaged, potentially seeking solace in work, hobbies, or friendships outside of your partnership. You may also find yourself starting and engaging in more arguments with your partner. In extreme cases, the feeling of being undervalued may drive a person towards infidelity as they search for validation, appreciation, and emotional connection elsewhere. It's worth noting: These reactions, while potentially damaging to the relationship, signify a deeper underlying issue that needs to be addressed through open communication, therapy, or couples counseling. Early recognition of those warning signs allows you to address issues before they escalate into more severe relationship problems or cause even more personal emotional distress.  Impact on your personal mental health Feeling unappreciated by your partner can have a considerable impact on your mental health, including: Increased stress Anxiety Reduced self-esteem  A negative self-image Depression When seeking to resolve these feelings, it’s vital to also cultivate a robust sense of self-worth that isn’t dependent on external validation. Why this matters: This can lessen the negative impact of external circumstances and instill a stronger sense of emotional resilience. Effects on your relationship The impact of one partner feeling underappreciated can ripple throughout the relationship. It can lead to: A breakdown in communication A lack of intimacy A reduction in the willingness to compromise  Over time, unresolved feelings of underappreciation can contribute to an emotional disconnection that may be difficult to repair. This is why early recognition and intervention are critical to maintaining a healthy and fulfilling partnership. Don’t ignore your feelings Acknowledging that you feel underappreciated is the first step toward resolution. Ignoring or downplaying your emotions can result in them manifesting in harmful ways, such as passive-aggressiveness or emotional withdrawal. Holding back your feelings to avoid confrontation is not a long-term strategy for a healthy relationship. Instead, it’s important to find constructive ways to express your emotions and collaboratively work with your partner toward a solution. How to resolve the problem of feeling undervalued Talk with your partner Just like with addressing any relationship conflict, resolving feelings of underappreciation often begins with an open and honest dialogue. Here’s how to do just that:  Take some time to reflect on your feelings and identify specific instances where you felt undervalued before you talk so you can express your feelings clearly and specifically. Choose a time when you both are calm and focused, and find a quiet, private place where you won’t be interrupted. This setting helps create a safe space for vulnerability and openness. Start the conversation by sharing specific instances that made you feel unappreciated and how that made you feel. Use ‘I’ statements to convey ownership of your feelings without assigning blame, and avoid using generalizations that can lead to defensiveness. Encourage your partner to express their view on the matter as well. Sometimes, your partner is unaware of the impact their actions — or lack thereof — have on you.  Listen actively to your partner's response by showing empathy, avoiding interruptions, and trying to understand their perspective, even if it differs from yours. Clearly articulate the actions or changes that would help you feel more valued. Be realistic and considerate in your requests, and ensure that they don’t come across as demands (e.g., “You need to do X.”). Approach the situation as a team, discussing the ways you can both contribute to making each other feel valued and appreciated. Agree to revisit the conversation to see how the changes are going. Acknowledge progress and address any ongoing relationship issues during these discussions. By discussing the issue constructively, you can lay the groundwork for mutual understanding and positive change. In general, you can take this same approach to many other relationship conflicts. Go deeper: Here's How Couples Therapy Builds Communication Skills Set boundaries Boundaries in a relationship are not just about physical space but also about respect for each other’s emotional needs. If certain behaviors consistently make you feel underappreciated, it’s important to set clear boundaries about what is and isn’t acceptable. For example: You can establish that you won’t tolerate dismissive language when you express your feelings. You can enforce that limit by tabling the conversation if that occurs. By setting boundaries in a relationship, you not only protect your emotional well-being but also provide the structure within which a healthier relationship can thrive. Divide responsibilities with your partner A common source of feeling unappreciated is an imbalance in the distribution of responsibilities. Whether it’s household chores, financial management, or nurturing mutual friendships, an equitable division of labor can help ensure that both partners feel their contributions are valued. What to do: Sit down with your partner and discuss how to divide tasks based on availability, skill, and preference. This simple act can reduce the likelihood of one partner feeling overburdened and unacknowledged. Show your partner appreciation Especially after you’ve addressed your feelings, it’s important to model the behavior you wish to receive. Even before having that open, honest conversation, expressing your gratitude is a powerful way to start breaking the cycle of underappreciation. What to do: Find opportunities to genuinely express gratitude for your partner’s contributions each day, no matter how small. Practice self-care Self-care is crucial when navigating the emotional complexity of feeling underappreciated. Engage in activities that bring you joy and fulfillment, whether it’s solo exercise, creative hobbies, or spending quality time with friends. Why this matters: You’ll affirm your own value and regain self-esteem, allowing you to recognize your worthiness in receiving the love and attention you deserve. Couples therapy can help with additional support Sometimes, resolving feelings of underappreciation may require more than personal or interpersonal efforts. Professional help, such as couples therapy, can provide the tools and guidance necessary to work through unresolved issues and emerge with a stronger, more connected partnership. What is couples therapy? Couples therapy is a form of counseling designed to help partners improve their relationship. An in-person or online therapist will work with a couple to identify underlying relationship issues, improve communication, and develop strategies for conflict resolution and mutual support. Benefits of couples counseling Whether it’s in-person or online, couples therapy offers a structured environment where both partners can explore their feelings and experiences. The therapy process can uncover unspoken grievances, provide a neutral space to discuss sensitive topics, and empower partners with the skills to enhance their relationship. The benefits of couples therapy extend beyond the resolution of specific issues like underappreciation. Couples often report increased intimacy, better communication, and a deeper understanding of one another following therapy. How to talk to your partner about couples therapy You may feel like initiating a conversation about couples therapy with your partner could be unwarranted. It’s important to recognize that it’s not exactly the same as marriage counseling, which typically addresses specific, immediate conflicts within a marriage. Couples therapy can be a beneficial step for all kinds of couples who want to resolve difficult partnership dynamics by diving deeper into the root causes of relationship issues. Go deeper: Couples Therapy vs Marriage Counseling: What's the Difference? You also may wonder about your partner’s reaction or willingness to consider couples counseling. Frame the discussion as an opportunity for growth and an investment in your future together. Remember: Seeking therapy is not a sign of failure but a proactive step to ensure that both partners are fulfilled and appreciated within the relationship. Cerebral’s approach to couples therapy Cerebral’s approach to couples therapy is rooted in evidence-based practices and tailored to the unique needs and goals of each couple. Knowing that it can be tricky to coordinate two people’s schedules, we offer convenient, online therapy sessions conducted by licensed mental health professionals. You can look for Cerebral's highly-rated couples therapists who offer appointments in the morning, afternoon, evening, or even on the weekend. Consider this: The cost of online couples counseling can also be more affordable. In the United States, in-person couples therapy sessions can range from $100 to $300 per hour. However, online sessions, which studies show are just as effective as in-person meetings, can cost as little as $65 a session.  Feeling underappreciated can be a painful and isolating experience. Through honest communication, boundary setting, appreciative gestures, and, if necessary, professional help, you can move past this hurdle and create a more connected and fulfilling partnership. Whether you’re just starting as a couple or navigating decades of partnership, discover all the ways couples therapy benefits every stage of your relationship. Images by Drazen Zigic and Freepik on Freepik.
Mar 25, 2024
Bipolar Disorder
Why It’s Hard to Diagnose Bipolar Disorder
Bipolar disorder, once known as manic depression, is a mental health condition that can cause dramatic shifts in mood, energy, thinking, and the ability to function.  One of its main symptoms, mania, is signified by a state of exceptionally high energy, often accompanied by endangering behavior without regard to consequences, extreme elation, and a feeling of heightened self-confidence, self-importance, superiority, and grandeur. The counterpart, depression, features a pervasive sad or empty mood, decreased energy, and loss of interest in hobbies. These mood episodes are intense, and the fluctuation between mania and depression can be sudden and distinctly different in their manifestations.  If these symptoms can be so intense and visible, why is diagnosing bipolar disorder so challenging? Misdiagnoses are all too common, which can lead to a change in treatment, unresolved symptoms, and, inadvertently, more severe outcomes. In this detailed guide, we'll explain why it can be difficult to diagnose bipolar disorder and what to do if you think you've been misdiagnosed. What is bipolar disorder? Before exploring the complex diagnosis of bipolar disorder, it's essential to understand the basics. Bipolar disorder involves drastic mood fluctuations that can affect thought patterns, energy levels, and day-to-day functioning. It’s a chronic mental health condition that usually begins in late adolescence or early adulthood but can emerge at any age. The American Psychiatric Association outlines the three types of bipolar disorders: Bipolar I disorder is defined by having experienced one manic episode that occurs for a particular length of time unless treated and encompasses a complement of symptoms at a certain severity. Bipolar II disorder is characterized by a pattern of symptoms that do not meet the characteristics of at least one full manic episode (known as hypomania) and major depressive episodes. Cyclothymic disorder includes numerous periods of hypomanic symptoms as well as periods of depressive symptoms that don’t meet the criteria for major depressive episodes. Diagnosing bipolar disorder The process of diagnosing bipolar disorder can take time. Mental health professionals conduct a thorough assessment that includes speaking with you about symptoms, discussing family history, suggesting a physical exam, or considering other medical illnesses to explore potential causes of symptoms. Preparing for your appointment Preparation is key to getting an accurate diagnosis. Expect mental health professionals to ask about your personal and family psychiatric histories and symptoms. The doctor or licensed mental health professional might have a list of questions focused on the frequency and severity of the mood-related symptoms you’re experiencing. To prepare: Start by documenting mood changes, sleep patterns, and any other behaviors that seem unusual for you. Also, make a list of any symptoms you are or have experienced and what happened, as well as any questions you have. The tests that can be used The diagnostic process for bipolar disorder might also include screening questionnaires and a series of tests to determine if other conditions might be causing mood-related symptoms. These tests can include blood and urine tests to detect any underlying medical conditions, such as thyroid disease or vitamin deficiencies. Imaging scans like an MRI or CT scan could also be used to detect any brain anatomy or activity-related irregularities. Getting a diagnosis No matter anyone’s level of knowledge or preparation, it’s easy for all of us to get overwhelmed or have a difficult time processing all of the things we’re hearing when receiving any diagnosis. No matter what you’re diagnosed with, it’s important that you take the time to get all the information you need. Pro tip: Don’t be afraid to take notes or ask the medical professional to slow down if you need time to understand and ask questions.  How common is misdiagnosis? It’s alarmingly common. According to studies, approximately 70% of bipolar patients are initially misdiagnosed, with the most common false diagnoses being clinical depression or an anxiety disorder. Typically, an accurate diagnosis is only confirmed after 5 to 10 years from the first manic or depressive episode. Some reasons for this high rate of misdiagnosis are associated with the inherently challenging nature of diagnosing bipolar disorder, including its symptom overlap with other mental health conditions and the variability in the duration, frequency, and intensity of mood swings for each individual. Why bipolar is hard to diagnose Several factors contribute to the complex diagnostic process of bipolar disorder, including the following: Bipolar can mimic other disorders. The signs and symptoms of bipolar disorder can be similar to those of other psychiatric conditions, including major depressive disorder (MDD) and various anxiety disorders. This can lead to changes in diagnosis and treatment after more information or symptoms present, become known, or observed. Bipolar can take several forms. Bipolar disorder is an umbrella term for several different variants, each with its own unique traits and diagnostic criteria that require a careful assessment of a patient's history and symptoms. Incomplete information can hinder a diagnosis. Because it’s often based on observation or self-reporting, forgetting to share past experiences or details of personal or family histories can also lead to a misdiagnosis. Its ability to look like other psychiatric conditions and manifest in various forms underscores the need for thorough and regular assessments and sharing an extensive personal and family history to get an accurate diagnosis. Distinguishing bipolar disorder Bipolar disorder is often confused with other psychiatric conditions due to similar symptoms, such as: Bipolar disorder vs. MDD: The depressive episodes of bipolar disorder can closely resemble those of major depressive disorder (MDD). The key difference is that in bipolar disorder, individuals also experience manic or hypomanic episodes, which do not occur in MDD. Bipolar disorder vs. ADHD: Attention-deficit/hyperactivity disorder (ADHD) and bipolar disorder have similarities, particularly with regard to attention and impulsivity issues. However, the underlying mood disturbance in ADHD is typically consistent, whereas in bipolar disorder, it fluctuates with distinct cycles of depression, mania, or hypomania. Bipolar disorder vs. BPD: Bipolar disorder and borderline personality disorder (BPD) are both characterized by mood instability, which can lead to misdiagnosis. However, bipolar disorder involves distinct periods of depression, mania, or hypomania, which are not part of BPD. Instead, it’s characterized by a more pervasive pattern of instability in interpersonal relationships, self-image, and emotions, along with significant impulsivity. Understanding the distinct characteristics of mental illnesses may help you assess if you’ve received an accurate diagnosis or not. Do this if you think you were misdiagnosed If you feel you should have a bipolar disorder diagnosis, but were diagnosed with something else, there are several steps you can take. Consider doing these things: Seek a second opinion. Consulting with a different mental health professional could provide further insight and a new perspective on your symptoms and diagnosis.  Find a specialized mental health professional. Specialists with extensive experience in bipolar disorder may be better equipped to identify its subtle symptoms and patterns. They're also well-versed in the diagnostic processes and tools for this condition. Be open about your symptoms. Don’t downplay or exaggerate symptoms — describe them exactly as you experience them. Additionally, be forthcoming about any negative effects your current treatment may be having. Consider bringing someone who has observed you. Having insight from someone like a family member, roommate, or significant other who has experienced your symptoms first-hand can provide the professional with a more complete picture, which can be particularly helpful if your symptoms have fluctuated over time. Getting a bipolar diagnosis is the first step in treating and managing the disorder. By understanding the complexity of diagnosing this disorder, you can advocate for yourself, and live a more balanced life.  Treating a bipolar diagnosis Through a combination of education and open dialogues with healthcare providers, you can break down the barriers to a more precise evaluation. Bipolar treatment can also be more accessible. We make getting the treatment easier by offering affordable access to online medication management and virtual therapy sessions. Explore more: Treatment Options for Bipolar Disorder Sign up to schedule your first session, where our mental health experts can better understand your current condition and help you get the support you deserve Images by pressfoto and Drazen Zigic on Freepik.
Mar 25, 2024
Therapy
7 Common Therapy Myths
Therapy is a complex and often misunderstood aspect of modern mental healthcare. As the destigmatization of mental health has grown, so too has the interest and awareness of therapy.  However, with this comes a range of myths and misunderstandings that could be preventing people from seeking the help they need.  Busting seven all-too-common myths, this article serves as an essential guide for anyone curious about therapy and mental health. Myth 1: Therapy is only for people with severe mental illness Up until recent decades, mental health treatment was often reserved for severe or acute psychiatric conditions. That could be where this misconception comes from, but there also still can be a limited understanding of the scope and purpose of therapy.  This myth is one of the most damaging ones, as it overshadows the everyday benefits of therapy and creates a barrier for many individuals who may be in need of help but do not feel like their problems are ‘serious enough.’  Fact: Therapy can help you with a wide range of issues The truth is, therapy can benefit anyone who wants to understand themselves better or improve their life in any way. In-person and virtual therapists are equipped to tackle a vast array of issues, from everyday stress to diagnosable mental health conditions.  The bottom line: It's not about the severity of the problem; it's about the opportunity for growth and healing that therapy provides. Myth 2: People will think I’m crazy or weak if I go to therapy Historically, mental health issues have been cloaked in shame and secrecy, leading to the erroneous belief that needing psychological help equates to a personal failing or a lack of mental stability.  This notion is magnified by cultural narratives that valorize self-reliance and position emotional vulnerability as a weakness. These harmful misconceptions can discourage people from seeking the help they need, fearing judgment or ostracization from others.  The truth: Being in therapy is a sign of self-awareness and strength Going to therapy is not a sign of weakness because it’s all about confronting personal challenges and working toward improved mental resilience. Seeing a therapist is a brave and proactive step towards mental well-being. Society's perceptions are shifting, and more people than ever are recognizing the benefits of therapy. In fact, those who attend therapy are often admired for their courage and willingness to prioritize their health. Think of it this way: ​​You wouldn’t judge someone for going to the gym to improve their physical health. Going to therapy is no different, as it’s all about fortifying one’s mental health. Myth 3: You have to see a therapist forever People often harbor the belief that once someone starts therapy, they're bound to it for life due to the depth and complexity of mental health issues.  This view may be influenced by depictions in media that dramatize therapy as an intensely long-term commitment or from anecdotal stories of individuals who have been in therapy for many years.  Fact: The choice to continue therapy is fundamentally yours Therapy duration is highly variable and dependent on individual circumstances. For some, short-term therapy may be enough to address immediate concerns and provide tools for managing mental health. For others, long-term work may be necessary.  A good therapist will work with you to set clear goals and reevaluate your progress as you go.  The bottom line: The aim is for you to gain the skills you need and feel comfortable managing your mental health independently. Myth 4: Therapy is too expensive It’s a common misconception that it’s an unaffordable luxury. The societal stigma surrounding mental health can contribute to the hesitation to invest in therapy, as people might not view it with the same necessity as physical health services.  Particularly when it comes to in-person therapy, the cost of a session can also vary widely depending on a variety of factors like qualifications, location, and session length. This can lead to the perception that it’s prohibitively expensive.  The truth: Affordable therapy options are available Online therapy options are typically more affordable than traditional in-person therapy, which can often range from $100 to $200 per session. One reason why online therapy often costs less than that range is because teletherapy has removed a lot of the barriers that come with in-person therapy., For instance, Cerebral offers different monthly online therapy subscriptions based on your needs and budget. You also don’t need to worry about transportation costs, arranging childcare, or any of the other expenses or logistics that come with traditional therapy.  Additional options to make therapy work within your budget can also include: Finding a therapist that offers sliding-scale fees based on income Selecting a provider that works with your insurance to minimize out-of-pocket costs  Searching for a community health center that offers affordable therapy services Determining if your employer offers any mental health benefits Seeing if the cost qualifies as an HSA/FSA expenditure if you have an account The cost of in-person or teletherapy should be viewed as an investment in your long-term well-being. It’s also important to recognize the value it provides. The bottom line: Therapy can be an accessible and critical component of overall healthcare. It just may take a little time to find a solution that fits your financial needs.  Myth 5: All therapy is the same Some may mistakenly think of therapy in broad, undifferentiated strokes — envisioning a patient lying on a couch, talking while a therapist passively listens and occasionally asks, ‘And how does that make you feel?’  Fact: Therapy is a highly personalized experience  There are a diverse array of therapeutic approaches designed to cater to a wide range of psychological needs. What works for one person may not work for another. Whether you’re seeing a virtual therapist or an in-person one, sessions will be tailored to your specific needs.  Cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), psychodynamic therapy, and art therapy are just a few examples. Each approach has its own philosophy and methods. Explore more: What Are The Different Types of Therapy? It's important to do your research and find an in-person or online therapist who uses an approach that resonates with you. Myth 6: Therapy is about exploring childhood trauma The belief that therapy primarily revolves around dissecting childhood trauma might stem from the prominence of Freudian psychoanalysis in popular culture, which often emphasizes exploring early life experiences as the root of adult psychological issues.  The truth: It’s just as much about addressing the present and the future Why the past matters: The purpose of exploring past events is to understand how those experiences may be affecting your current mental state and behaviors. However, therapy is not solely about uncovering trauma. It's about helping you do the following:  Build better relationships  Improve self-esteem and self-worth Manage stress Develop coping strategies Identify needs and wants Develop action plans to meet goals Navigate change  All of these outcomes are applicable to your present and future experiences, and ultimately will help you lead a more fulfilling life. Myth 7: I’ll feel immediately better after each therapy session Many people might hold the misconception that in-person or online therapy offers a quick fix. This expectation may stem from the desire for instant gratification. Our fast-paced, solution-oriented culture often anticipates immediate results in many areas of life, including self-improvement and health.  Additionally, portrayals of therapy in the media can contribute to this misunderstanding, where characters are often shown having breakthroughs and resolving deep-seated issues in a single session.  Fact: Therapy is a process In some cases, you may experience relief or clarity after a session, but the work of therapy has different stages, and some require more time than others. Whether you choose in-person or virtual, therapy will lead to gradual progress with consistent effort. Like any form of personal growth, the path to emotional well-being will include peaks, valleys, and plateaus. Remember: Feeling worse before feeling better is not uncommon as therapy can bring up difficult emotions and challenges. This is all part of the healing process. Removing the stigma of therapy Therapy is a highly valuable tool for maintaining good mental health, yet it continues to be plagued by outdated beliefs and misconceptions. Gaining a more accurate understanding of the practice ensures that we don’t perpetuate a harmful stigma of mental health that can lead to people neglecting their mental well-being or delaying this treatment option.  Whether you have a diagnosed mental illness or are simply looking for ways to live a more meaningful life, therapy can provide the treatment, guidance, and support you need. At Cerebral, we develop personalized plans to ensure you get the most value and benefit from our unique results-oriented program. Discover how our online therapy experience is different from other services. Image by Freepik.
Mar 20, 2024
Bipolar Disorder
10 Things to Know About Bipolar Disorder
Bipolar disorder is a mental health condition characterized by significant mood fluctuations from manic highs to depressive lows, affecting millions of individuals. If you suspect you or someone you know may be affected, it's essential to understand bipolar disorder. There's help, and it's possible to manage this condition effectively. This helpful guide will cover ten important aspects of bipolar disorder to help those looking to learn more about the condition. 1. Bipolar disorder isn’t all that rare Bipolar disorder impacts a significant portion of the population. According to the National Institute of Mental Health, it’s estimated that nearly 3 out of every 100 U.S. adults have bipolar disorder. The figures are likely even higher when you consider the undiagnosed cases. Many people around us, knowingly or not, could be managing this condition. This makes resources and support systems that cater to those with bipolar disorder all the more critical. 2. There are multiple types of bipolar disorder Bipolar disorder is not a one-size-fits-all condition — there are several distinct types, each with its own variations in symptoms and severity. Bipolar I disorder Bipolar I disorder is characterized by manic episodes lasting at least 7 days or by manic symptoms that are so severe that immediate hospital care is needed. Depressive episodes also occur, typically lasting at least 2 weeks. Bipolar II disorder Bipolar II disorder is characterized by a pattern of depressive episodes and hypomanic episodes, but without the full-blown manic episodes that are typical of bipolar I disorder. The hypomanic episodes provide a noticeable change in mood and behavior that is distinct from the individual's usual behavior but are not as extreme as manic episodes. Cyclothymic disorder (Cyclothymia) Cyclothymia includes periods of hypomanic symptoms as well as periods of depressive symptoms lasting for at least 2 years (1 year in children and adolescents); however, the symptoms do not meet the diagnostic requirements for a hypomanic episode and a depressive episode. Why this is important: Each type has its own criteria for diagnosis and treatment plan, making an accurate diagnosis a crucial first step in managing the condition. 3. It can be difficult to diagnose bipolar disorder Diagnosing it isn’t always straightforward. Bipolar symptoms can resemble other conditions, making it challenging to distinguish. Additionally, people with bipolar disorder may be more likely to seek help during a depressive episode when it's harder to spot the difference between this condition and unipolar depression. Why this matters: A substantiated diagnosis is needed to manage bipolar disorder effectively. Seeking help from a mental health professional who can accurately diagnose the condition is the only way to develop and implement an appropriate treatment plan. 4. It can onset at any age Bipolar disorder doesn’t discriminate by age, with many individuals experiencing their first episode in their teenage years or early adulthood. It's important to note that the late onset of the disorder can also occur. Because bipolar disorder can manifest at any time, we need to remain vigilant about mental health throughout our lives. 5. It’s more complicated than just mood swings Contrary to popular belief, bipolar disorder is much more than just a case of extreme mood swings or racing thoughts. It involves profound changes in thoughts, energy levels, and behavior that can significantly disrupt one’s personal and professional life. Why this is important: Those with bipolar disorder need comprehensive, multi-faceted treatment that goes beyond just mood stabilization. 6. The length and frequency of manic episodes vary How long does the typical manic episode last? It’s different for everyone.  There’s just as much variation in the frequency of episodes. Some will have a few over their lifetime, others will have many, and the lengths of these episodes can also differ extensively. Why this matters: This variability means you’ll need to communicate regularly with your healthcare providers to manage and adjust treatment as needed. 7. Bipolar disorder often runs in families There’s a strong genetic link, meaning if a close family member has the disorder, you're at a higher risk. However, not everyone with a family history will develop the condition; conversely, some with no history can also develop it. Why this is important: To support early detection, you’ll want to monitor for symptoms if your family has a history of the mental health condition. 8. Symptoms can worsen during pregnancy For some, bipolar symptoms may intensify during their pregnancy or soon after childbirth. Be aware: This makes pregnancy a critical time for careful monitoring and ongoing communication with mental health professionals. If you’re about to give birth or have recently welcomed a new baby, support systems can be especially beneficial as you manage both bipolar disorder and parenthood. 9. There are many treatment options available While bipolar disorder is a chronic condition, it’s highly manageable with a personalized treatment plan. Treatment options can consist of a combination of medication and therapy with the aim of helping those with bipolar disorder live more balanced lives. Medication Prescribed medications play a crucial role in mood stabilization. Each medication works differently, so a healthcare provider may try several different types to find the most effective combination for the individual.  Finding a regimen of medication that works for you can be an important step in managing bipolar disorder effectively. You’ll need to have open and ongoing conversations with healthcare providers about medication effects and side effects.  Pay attention to directions — adherence to prescribed medication helps you maintain stability and prevent relapse. Remember: Always take medication as prescribed, and discuss any changes with your prescriber to ensure the best outcomes. Talk therapy Therapy can also help when recommended. It involves working with an in-person or online therapist to develop coping strategies, identify triggers, and manage symptoms. Here are a few types that may be used: Cognitive Behavioral Therapy (CBT): A type of talk therapy that focuses on identifying negative thoughts and behaviors and replacing them with positive ones. Interpersonal and Social Rhythm Therapy (IPSRT): Focuses on stabilizing daily routines and sleep-wake patterns, which can help manage bipolar symptoms. Family-focused therapy: Involves educating family members about the disorder and supporting them in understanding their loved one's symptoms. Therapy will help build mental resilience, strengthen relationships, and cultivate a deeper understanding of the condition.  10. You are more than your diagnosis Being diagnosed with bipolar disorder may come as a shock and bring feelings of uncertainty about the future. Having fears and anxiety — especially without a firm understanding of the intricacies of bipolar disorder — is reasonable in the beginning. If you’re having difficulty with processing and accepting a diagnosis, it’s something you should talk about with a supportive loved one or a mental health professional. Resorting to unhealthy coping mechanisms like substance use could trigger a manic episode. Remember: Bipolar disorder is only one aspect of your identity. It may influence parts of your life, but it doesn't define who you are, and it doesn’t have to stop you from achieving your potential. With a support system and proactive management of bipolar disorder, you can live a more stable life.  Treating bipolar disorder A fundamental approach to managing bipolar disorder is often a combination of medication and therapy. Therapy options, like talk therapy or cognitive behavioral therapy (CBT), equip you with strategies to manage periods between or during mood episodes. It is an ongoing process, and there are going to be difficult periods, but therapy and medication will make a significant difference. We make treatment easier by offering affordable access to dedicated care teams, medication management, and online therapy — all from the comfort of your home. If you're thinking about seeking online treatment for bipolar disorder, you might want to start by browsing for one of our licensed mental health professionals near you. Image by Freepik
Mar 19, 2024
Bipolar Disorder
Is Bipolar Disorder Hereditary?
When we can see our family in ourselves, it’s easy to wonder what else we might have inherited from them, particularly when it comes to our mental health. We may see them managing their condition and wonder if we’ll need to do the same. Especially when dealing with a complex and often misunderstood diagnosis like bipolar disorder, the looming question of whether it’s been passed onto you or not can be unsettling. When armed with knowledge and proactive strategies, it doesn’t have to be. In this detailed article, we’ll uncover the potential role genes play, the other risk factors, and the implications of both. Genetics’ role in bipolar disorder Like many mental health conditions, bipolar disorder results from a mix of genetic and environmental influences. The fact that the biological children or siblings of those with bipolar disorder are much more likely to develop it themselves suggests there’s a genetically linked component to the condition. However, this doesn't mean bipolar disorder is directly ‘inherited’ in the way eye color or hair texture might be. Instead, what is passed down are genetic variants that can make you more predisposed to developing the disorder. The likelihood of inheriting bipolar disorder The average risk for bipolar disorder has typically been reported to be around 1%, though recent estimates are as high as 4%. However, having a ​​first-degree relative, such as a biological parent or sibling, with the condition can increase your risk. According to the National Institute of Mental Health, having one parent with bipolar disorder increases one’s risk by a range of 15% to 30%. When both parents are affected by the disorder, the risk increases to a range of 50% to 75%. This means that it is fairly heritable, but bipolar disorder can also be influenced by other risk factors, which is why people can be diagnosed without having a family history. ​​If you have a genetic predisposition, it doesn't automatically mean you will develop the condition; however, having that family history does make it essential for you to watch for the symptoms of bipolar disorder so you can manage it if it does develop. Can bipolar disorder skip a generation? It could look like the disorder skipped a generation because not everyone who carries the genes will show symptoms. The genetic expression or combination of genes that contribute to the disorder could remain dormant or not expressed. What this means: Theoretically, a person can have a genetic predisposition to bipolar disorder without it seeming like they have any affected relatives in their immediate family. Additionally, bipolar disorder can be misdiagnosed, as its symptoms overlap with other mental health conditions, complicating its diagnosis early in its course, which is also why it could initially appear to skip a generation. Is there a bipolar gene? The short answer is no. Even though researchers have found some specific genes that might be involved, there's no single ‘bipolar gene’ responsible for the disorder. The bottom line: Its development stems from a complex interplay between numerous genes and environmental influences. A combination of minor variations in multiple genes is believed to contribute to an individual's overall risk. Other risk factors There are a broad set of risk factors that go beyond genetics. The genetic aspects of bipolar disorder don't act in isolation — they’re constantly interacting with many environmental elements and other neurological factors.  Brain injury or structural factors A history of severe head injury has been associated with an increased risk of developing bipolar disorder, suggesting that brain structure or brain function abnormalities might play a role in the disorder's onset. Also, brain-related conditions, such as epilepsy, often occur alongside bipolar disorder and can be passed down in families. Environmental factors Our genes can interact with the impacts of our environment in ways that can affect our mental health. People might inherit genes that make them more likely to be affected by stress or more prone to substance misuse. This can make it hard to predict who will develop bipolar disorder, but it also provides avenues for preventing expression or minimizing the impact of the disorder by considering environmental factors. Traumatic events Experiencing severe trauma can affect one’s mental health. Traumatic life events, particularly in early life, can have a gene-environment interaction, influencing changes in the structure and function of the brain over time. Research suggests a connection between childhood trauma and experiences of bipolar disorder that are early onset and more severe later in life. What you can do: Engaging in therapy, especially cognitive behavioral therapy (CBT) or dialectical behavior therapy (DBT), provides strategies for coping with emotional distress and trauma, helping lessen the impact of this type of environmental factor. Substance use Substance misuse and bipolar disorder often occur together, influenced by both genetics and environment. The relationship between them is two-way: substance use can increase the risk of developing bipolar disorder and can also result from it. Genetic factors linked to the disorder might also make a person more prone to substance use disorders, and similarly, genes associated with addiction can increase the risk of bipolar disorder. What you can do: If you have a family history of bipolar disorder or have been diagnosed, you should exercise caution regarding the use of substances. Support groups or therapy can help with coping with the urge to use substances. Poor sleep If your sleep patterns are off, it could be an early indication of emerging or destabilizing bipolar disorder. While sleep disturbances are features of bipolar disorder, they may also contribute to its onset, especially when considering genetic predispositions. What you can do: Keeping a regular sleep schedule is an important part of managing the condition. Tense relationships Social relationships can have a profound impact on mental health, acting as either sources of support or stress. Examples of the latter include: Being in a rocky relationship, which could make the ups and downs of bipolar disorder even worse. Workplace conflicts, which could trigger stress.  Arguments or a lack of understanding within a family, which could serve as both a stressor and trigger.  While these stressful social interactions don’t directly cause bipolar disorder, the stress could make someone with the disorder more vulnerable to experiencing emotional highs and lows and influence its manifestation and severity. What you can do: Those at risk or in the process of managing the condition should prioritize supportive, relaxed social environments. Understanding and managing bipolar risk Digging into how genetic and environmental factors play a role in bipolar disorder gives you a chance to take control. Knowing if you have a hereditary risk of bipolar disorder can be crucial in identifying and managing it early. Early detection allows for both preventive steps and lifestyle changes that may make symptoms less intense and episodes easier to handle, or could potentially delay the onset of the disorder. Explore more: 10 Things to Know About Bipolar Disorder Being aware of the genetic risk factors of bipolar disorder also sets you up to take a proactive approach to mental health, including going to therapy, participating in routine screenings, and adopting healthy habits like managing stress and exercising regularly. Being hands-on early helps manage the potential impact of bipolar disorder symptoms and empowers you to take control of your mental wellness, enhancing your overall well-being. Whether you’ve been diagnosed or think there’s a likelihood you could develop bipolar disorder due to family history, personalized care is of the utmost importance. Recognizing that your mental health experiences are unique, we're here to support you with flexibility, compassion, and the specialized care you deserve. We offer online access to licensed therapists and prescribers, all from the comfort of your own home. Our highly rated mental health professionals can help you with concerns about hereditary risks, understanding the signs and symptoms of bipolar, coping strategies for environmental stressors, or bipolar symptom management. If you or a loved one have concerns about bipolar disorder, including its potential hereditary factors, consider reaching out to one of Cerebral’s mental health specialists to begin the conversation on your terms. Images via shurkin_son, drobotdean, and andreas on Freepik.
Mar 18, 2024
Bipolar Disorder
Treatment Options for Bipolar Disorder
For millions of people around the globe, navigating the highs and lows of bipolar disorder is part of daily life. If you're newly diagnosed or seeking more knowledge, understanding the treatments available is fundamental to managing the complexities of bipolar disorder successfully. This detailed guide explores the various treatment paths available, empowering you with the tools to help you start finding the approach that best suits your needs. What is bipolar disorder? Bipolar disorder, formerly known as manic depression, involves dramatic shifts in mood, energy, behavior, and motivation. These episodes can be severe, resulting in manic periods of high energy, followed by depressive episodes with feelings of sadness and low energy. These fluctuations can also affect sleep, judgment, and the ability to think clearly.  Episodes can be unpredictable, occurring rarely or multiple times a year. However, intervening early can help reduce the severity or length of an episode. Everyone with bipolar disorder experiences it uniquely, so you need treatments tailored to you, which often involve medication, therapy, and lifestyle changes. By exploring the various treatment options, you can take control and lead a more balanced life. Medication treatment options In the management of bipolar disorder, medication is often a central component, but what works best can differ greatly between people. Understanding the classes of medication and how they work could help in finding the right treatment. Antipsychotics Antipsychotics are a class of drugs more commonly associated with schizophrenia, but they are also an option for treating bipolar disorder. How they work: Antipsychotics act on neurotransmitters in the brain, particularly dopamine and serotonin. By regulating these chemical messengers, they can help stabilize mood and reduce the severity of manic or mixed episodes. Typical dosages: Dosages for antipsychotics can vary widely based on the specific drug, the individual's weight, and the severity of symptoms.  Potential side effects: They can include weight gain, diabetes, and movement disorders. However, newer ‘atypical’ antipsychotics are believed to have less severe side effects than older ‘typical’ antipsychotics. A medical professional will gradually increase the dosage over time to find the right balance between effectiveness and side effects. Lithium Lithium has been a mainstay in the treatment of bipolar disorder for decades. It's one of the most effective medications for preventing the ‘highs and lows’ but requires careful monitoring because it has a narrow therapeutic window. How they work: The exact way lithium works in the brain remains unclear, but it's believed to regulate sodium movement in nerve and muscle cells, influencing neurotransmitters and mood stabilization. Typical dosages: Lithium dosages are carefully adjusted to reach the right level in your blood. Achieving an effective dose typically requires several days, during which healthcare providers frequently monitor blood levels to stabilize the dosage. Potential side effects: The side effects of lithium can range from mild hand tremors and increased urination to more severe effects like damage to the kidneys or thyroid if not monitored closely. In taking lithium, you and your prescriber would need to work together to monitor its effectiveness and minimize the risks. Other mood stabilizers Mood stabilizers are a diverse group of medications that help manage the symptoms of bipolar disorder. They can be stand-alone treatments or used in combination to manage mood fluctuations. How they work: Mood stabilizers work by moderating the levels of neurotransmitters in the brain, preventing the extreme fluctuations associated with bipolar disorder. Typical dosages: The amount of medication needed can vary greatly depending on the person, the medicine used, and the severity of the disorder. It's also common for healthcare providers to ask for blood tests to monitor conditions. Potential side effects: Common side effects include weight gain, drowsiness, and possible adverse effects on your liver and kidneys. Mood stabilizers can be vital in managing bipolar disorder, offering you a tool to live a more balanced life. What if I don't like how my medications make me feel? Side effects from bipolar medications are common. If your medicine is ineffective or the side effects are too much, it's important to talk to your prescriber. They can change the dose, try a new medicine, or suggest other treatments. Therapy treatment options When managing bipolar disorder, therapy can complement medication. With in-person or online therapy, you’ll find a judgment-free space that allows you to understand your condition better and learn to constructively manage bipolar symptoms.  How therapy can help During therapy sessions, you can work through challenges, learn new ways of thinking, and build a support system.  When therapy is most important: It can be especially beneficial during times of transition or stress when bipolar symptoms are more likely to arise. Effective therapy approaches for bipolar disorder While there are different therapy strategies, each provides essential skills and knowledge for managing bipolar disorder. These are standard therapies, and we’ve outlined their role in an integrated treatment approach. Cognitive Behavioral Therapy (CBT) CBT is a short-term, goal-oriented psychotherapy treatment that takes a hands-on, practical approach to problem-solving.  What it helps with: Its goal is to change patterns of thinking or behavior behind any difficulties you face to improve how you feel. Dialectical Behavioral Therapy (DBT) DBT is a cognitive-behavioral therapy that addresses emotional and relational aspects, teaching ways to manage intense reactions in various relationships. Why it’s important: Some individuals may have a tendency to respond more extremely or in an out-of-character manner to emotional situations, particularly in romantic, familial, and friendship contexts. Family-Focused Therapy (FFT) FFT is a type of therapy designed to educate families about bipolar disorder. If you’re reading this because a family member has bipolar disorder, you may want to consider this type of therapy. What it helps with: Its goal is to enhance communication, improve problem-solving, and promote supportive family interactions. Strategies that support medication and therapy Beyond medications and therapy, a variety of tools and actions can further enhance your management of bipolar disorder, such as: Illness education: Understanding the nature of your condition and its treatment options can empower you to take an active role in your care. Light therapy: For some individuals, exposure to bright light dulls bipolar disorder's depressive symptoms. Sitting in front of a special light box every morning can mimic the effects of natural sunlight to help regulate one’s mood. Meditation and mindfulness: These practices can help you become more aware and accepting of your thoughts and feelings. Meditating or practicing mindfulness also reduces stress, which can trigger episodes. Healthy lifestyle: Maintaining a healthy lifestyle is vital for managing bipolar disorder. This means exercising regularly, eating a balanced diet, and getting enough sleep. Avoiding alcohol and recreational drugs is also important, as they can trigger episodes and interact with medications. Finding the right bipolar treatment for you Landing on the right blend of treatment options can involve working closely with healthcare providers, attending therapy, living a healthy life, and talking openly with the professionals who prescribe your medication.  Remember: It may take time to find the optimal combination of treatments, but with patience and persistence, managing bipolar disorder is possible.  If you're considering options to manage your condition, we can help lead you to the most appropriate treatment plan. Our licensed care teams offer personalized online therapy and medication management for bipolar disorder.  This is a treatable condition, and many people with the disorder lead full, productive lives.  Take the first step: Sign up to schedule your first session, where our mental health experts can better understand your current condition and recommend a treatment plan for you. Image via senivpetro on Freepik.
Mar 14, 2024
Anxiety
Managing the Anxiety and Stress of Uncertainty
The constant tides of change and unpredictability can leave many grappling with the stress that rises when we experience uncertainty. Even for the most resilient individuals, worries and fears can undermine mental well-being. Uncertainty is the breeding ground for anxiety, triggering the fight-or-flight response in the brain. But, by understanding the nature of stress and implementing targeted coping mechanisms, it’s within our power to effectively manage stress and anxiety in the face of the unknown. Let’s explore how you can do just that and build mental resilience. Uncertainty can be a significant cause of stress The human psyche has an aversion to ambiguity. We seek patterns and predictability as a basis for a sense of control in our lives. When this control is threatened or missing, our brains interpret the situation as a stressor.  Why this matters: Chronic exposure to the stress of uncertainty can lead to a variety of mental and physical health issues, including anxiety and mood disorders, distorted thinking, and even heart problems.  What you can do: Recognize that it is a significant issue that deserves your attention and care. Accepting uncertainty leads to mental resilience Acceptance doesn’t mean surrendering. It’s quite the opposite – it empowers you. Accepting that some things are beyond your control can create a sense of direction. It means you can focus on the aspects of life where you have agency and can affect concrete change. Those accomplishments can help you build a sense of confidence that can also counteract the effects of anxiety induced by uncertainty. Acceptance helps adjust your mindset towards one of resilience and adaptation. . How to cope with uncertainty and manage anxiety Navigating unknowns can feel overwhelming, but there are tried-and-true stress management methods grounded in psychological science that can guide us through uncertainty.  1. Take stock of your mental health and feelings Before you can take any action in managing anxiety, you need to understand your starting point. Keep a journal or simply note your thoughts and feelings as they arise. This simple act provides insight into thought patterns and reveals emotions that might have gone unnoticed.  Use this resource: If you’re not exactly sure how to put what you’re feeling into words, Cerebral’s free emotion wheel tool can help. Focus on what you can control to alleviate anxiety Make a list of actions within your control to help mitigate the uncertainty you're facing. These items can range from practical to conceptual, with some examples that include: Create an emergency fund Reach out to your network for help or advice Coming up with a care plan for a sick loved one Going to bed at a reasonable time Work on changing your reaction to certain triggers Recognizing your feelings in the moment  Actively working on these items will provide a sense of empowerment and help reduce stress levels. 2. Reframe your thoughts to improve mental health The cognitive restructuring technique focuses on modifying thought patterns to create a more positive and resourceful mindset. Why this is important: It's not always the situation that causes stress, but rather the thoughts we layer on top of it. Reframing your thoughts is all about finding a balanced way to view the world and the uncertainties it presents. 3. Practice mindfulness to manage stress Mindfulness is a practice of meditation that centers on being present and fully engaged with whatever you're doing at the moment, without judgment. This form of meditation is a proven method to reduce stress levels. Deep breathing can also be an effective way to relax. Check out our guide on how to do breathing exercises. How this helps: With reduced anxiety, you can significantly enhance your ability to cope with the unpredictability of life. 4. Follow a routine to counteract uncertainty Creating a stable framework for your day can be a grounding experience when everything else feels uncertain. This doesn’t mean your routine needs to be rigid, but adding set activities and wellness-building habits to your daily life will bring steadiness and balance. Why this helps: Having a general structure to your day can foster a sense of order and stability, leading to improved stress management. 5. Use therapy to improve mental resilience  When navigating challenging mental landscapes to manage anxiety, sometimes the support of a professional is the most effective tool. A therapist will guide you through the process of managing the stress caused by uncertainty in healthy ways. Consider this: If you’re already stressed and dealing with a lot, online therapy can be a convenient resource because it breaks down real-world barriers like traffic, transit delays, taking the time to get to an appointment, and working within a set office schedule. At Cerebral, we’ve made our scheduling flexible to accommodate even the busiest schedules. Whether you need to connect with a therapist during the day, in the evening, or over the weekend, we've got you covered. After all, accessing mental health resources shouldn’t also cause stress. Getting support in managing stress  No matter what the problem, it’s okay to seek help. Even if you think the issue that’s causing  uncertainty might not be seen as a big deal, your feelings are. The important thing is to approach stress management with effective stress-reducing strategies rather than detrimental coping mechanisms that can sometimes make problems worse. Managing anxiety is a skill you’ll hone over time, as change and unpredictability are inevitable parts of life that will come up again. But, with these strategies, you can transform uncertainty into an opportunity to grow, build mental resilience, and improve self-awareness. Do you feel like the guidance of a highly skilled mental health expert could help you? Learn more about how Cerebral provides convenient and affordable online therapy sessions. Images by pch.vector and lookstudio on Freepik.
Mar 13, 2024
Self-care
Addressing Suicidal Thoughts: A Guide for Suicide Prevention
Even in the face of its seriousness, suicidal ideation often goes undiscussed because of the stigma that can surround it. But, as we're talking more and more openly about mental health, it's essential that we approach the subject of suicidal thoughts with as much empathy, openness, and support as possible. If you find yourself grappling with these thoughts, or if you're trying to understand and support someone you care about who is, this guide is for you.  Suicide prevention support If you're thinking about acting on suicidal thoughts, reach out for help immediately.  Call 911 if you’re having a mental health emergency. Text HOME to 741-741 if you're emotionally distressed and need immediate support. Call 988 for the National Suicide Prevention Hotline. What is suicidal ideation? Suicidal ideation transcends mere fleeting thoughts about death; it's a whole range of thinking that might start with not wanting to wake up and can go all the way to planning how to end one's life. Often accompanied by a sense of hopelessness, these intrusive thoughts can be potentially dangerous. Despite the severity, feeling this way doesn't have to be permanent. Instead, these thoughts can be a signal that indicates deeper psychological distress and emotional pain that need to be addressed.  The prevalence of intrusive thoughts  While it can feel isolating to experience, this mental health condition affects many. Every year, millions of people report these thoughts to medical professionals. Between 2015 and 2019, the CDC found that an estimated annual average of 10.6 million U.S. adults had thoughts of suicide in the past year, which accounted for about 4.3% of the adult population. Intrusive thoughts don't discriminate — depression can affect individuals of any age, gender, education level, socioeconomic status, or background. Suicidal ideation is part of a broader mental health landscape; it’s not a ‘character flaw.’  What causes suicidal thoughts? The causes of suicidal ideation are as varied as the individuals who experience it. They often stem from life circumstances, mental health disorders, or personal resilience levels. Common underlying conditions can include:  Major depressive disorder Bipolar disorder Posttraumatic stress disorder (PTSD) Social isolation Chronic pain Substance use disorder Understanding the warning signs of suicidal ideation in others For friends and family, recognizing the warning signs for suicide is paramount for timely intervention. The signals can look similar to the signs of depression and anxiety, but are typically more severe. Look for these behaviors: Withdrawal from social circles  Giving away possessions Sudden calmness after a period of depression Statements of feeling hopeless or having no purpose  Remember: Not everyone exhibits clear ‘red flags,’ and a person at risk might go to great lengths to hide their pain. How is suicidal ideation diagnosed? Identifying suicidal ideation typically occurs during a supportive conversation with a mental health expert. These caring professionals will talk with a patient, sometimes using questionnaires, to better understand their feelings and the severity of the thoughts they're facing.  They will also look for any underlying mental health conditions or life experiences that may be contributing to or exacerbating the intrusive thoughts. The recognition of suicidal ideation is less about certainty and more about concern. The presence of suicidal ideation often prompts an immediate need for intervention, regardless of other diagnoses. It's about recognizing that these feelings are a call for help and responding with the urgent care and support needed. What to do if you are experiencing suicidal ideation When you’re experiencing suicidal ideation, seeking help and taking action are crucial. Getting urgent help Seek help immediately if you're thinking about acting on suicidal thoughts. The 988 Lifeline provides 24/7, free, confidential support and crisis resources. Your options also include calling 911 or going to the nearest emergency room. No matter what course of urgent help is seen as the best fit at the moment, you will want to seek the support of a mental health professional as soon as possible. That also can be your first step when experiencing distress. Steps to take when it isn’t an emergency If you’re not in immediate danger, these are the first steps you could take toward getting the judgment-free help you deserve. Make an appointment with a mental health professional Professional intervention is crucial in managing the risk of suicide or self harm. A mental health professional will provide a safe space to explore the thoughts and feelings you are experiencing. They can guide you to understanding the factors and strategies to manage your mental well-being effectively. Identify and remove triggers Start by identifying the triggers that lead to these intrusive thoughts. They might be certain places, people, or events that consistently lead to distress. It might not necessarily mean avoiding them permanently, but it can allow for a safer environment while you address this mental health condition. Reach out to a close friend or loved one  You’ll need a strong support system. You may be nervous about opening up, but doing so with a trusted, supportive connection can be a critical step in alleviating the burden, finding relief, and embarking on recovery. Call a suicide hotline If you don’t feel comfortable talking to someone close to you at the time, a suicide hotline can be an invaluable mental health resource. Specialists on these hotlines are trained to support and assist those in crisis.  Managing suicidal ideation is a process; there will be ups and downs. The most crucial thing is to keep moving forward and continue seeking help from mental health resources. Treatment options for suicidal ideation There is no one-size-fits-all approach to treating suicidal ideation. Treatment will vary based on the individual’s needs but may include psychotherapy, medication, or a combination of the two. Hospitalization or intensive outpatient programs may be necessary for those at immediate risk of self-harm.  Additionally, new approaches to reducing suicidal ideation are continually being explored and implemented, often creating expanded access to care.  Treatment goals Regardless of the course of treatment, the focus will be on achieving several key goals. Address the underlying factors contributing to the intrusive thoughts.  Build coping strategies for preventing suicide. Create a support network for the individual.  Individuals will be actively involved in their treatment plan, working collaboratively with their care team. The path to recovery Recovery from suicidal thoughts comes with its own challenges, but many individuals who have once experienced these thoughts have gone on to live fulfilling lives. Recovery often involves finding the right treatment, building a solid support system, and learning healthy coping mechanisms. We know that each person's road to recovery is unique, but it’s important to avoid projecting set timelines or expectations. Celebrating the small victories can make a world of difference. Whether it’s practicing a new coping skill or continuing to seek help, these concrete steps signify resilience and strength. Remember: Patience and consistency in support are key if you’re standing by someone in recovery.  The myth and reality of suicidal thoughts and creativity There is a common misconception that suicidal ideation is a byproduct of creativity. While individuals with artistic inclinations might be predisposed to deeper emotional experiences, it’s crucial not to romanticize or normalize the suffering that comes with suicidal thoughts. The art lies in expressing your emotions in a healthy manner that supports your well-being rather than harming it. Art, writing, and other creative outlets can be a powerful force in recovery. However, these outlets should be harnessed under the guidance of a mental health professional so their benefits can enhance structured therapy and/or medication like anti-depressants or mood stabilizers. The role of community in suicide prevention Support can take many forms, from suicide prevention organizations and support groups to simply being there for someone in need. By building a community that is educated on the warning signs of suicide and the steps to take to support someone in crisis, we can provide a safety net for those who are in need.  Engaging in open, honest conversations about mental health and suicide removes the stigma that often surrounds these topics. Creating a safe space to talk makes it easier for people to seek help and for those around them to provide support. If you or someone you know is struggling with suicidal thoughts, please know that there is hope and help available. Reach out to a mental health professional, call the national suicide prevention hotline at 988, or talk to someone you trust.  Remind yourself: You are not alone — there are people who care and want to help.  Working to stop suicidal thoughts Cerebral is continuing to make strides in improving clinical quality and safety for those experiencing suicidal ideation. With systems in place to connect you to care quickly in crisis situations, not only can unnecessary emergency room visits and hospitalizations be avoided, but meaningful improvements in symptoms can be made in a short period. Of the patients who come to Cerebral considering suicide, half of the individuals stopped having thoughts of suicide within an average of 6 months of treatment. This highlights the powerful impact of seeking support and the real possibility of regaining a sense of hope and purpose. Critical resources 988 Suicide & Crisis Lifeline offers free and confidential support via phone, text, or chat. Crisis Text Line allows one to text with a trained crisis counselor for free by texting TALK to 741-741. Veterans Crisis Line enables veterans to get help via text by sending one to 838255. Vets4Warriors provides free, 24/7 peer support for veterans via phone at 855-838-8255 or by email. The Trevor Project offers immediate crisis support for LGBTQ+ youth via phone at 1-866-488-7386 or by texting START to 678-678. Image by rawpixel.com on Freepik
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