Cerebral Blog
Resources and articles to help on your mental health journey.
Mar 25, 2024
Therapy
7 Common Therapy Myths
Mar 20, 2024
Bipolar Disorder
10 Things to Know About Bipolar Disorder
Mar 19, 2024
Bipolar Disorder
Is Bipolar Disorder Hereditary?
Mar 18, 2024
Bipolar Disorder
Treatment Options for Bipolar Disorder

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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
Mar 12, 2024
Self-care
What a Manic Episode Feels Like
For those who have never experienced it, the phrase 'manic episode' might conjure up images of someone who is simply joyful or hyper. However, the reality of this symptom of bipolar disorder — which is often mischaracterized or misunderstood — is more complex.  For individuals with bipolar disorder, a manic episode can be an intense, all-consuming experience that fluctuates between euphoria and dread. It's a rollercoaster of emotions and behaviors that can significantly impact every aspect of their lives.  If you're seeking to understand or support someone with bipolar disorder, or if you suspect that you or a loved one is experiencing these symptoms, it's crucial to comprehend the nuances of a manic episode. Here, we'll walk through what manic episodes might involve, what can trigger them, how to distinguish between the different levels of mania, and what mental health resources can help. Here’s what bipolar patients describe Bipolar patients describe a manic episode as an emotional storm, characterized by intense and sometimes extreme feelings. At its most elevated state, it can involve a sensation of grandiosity, where the individual may: Feel invincible Have unrealistic beliefs about their abilities or financial state Engage in reckless behaviors Mixed with this feeling of extreme self-confidence, self-importance, superiority, and grandeur is often an increased level of irritability and a persistent non-need for sleep. The individual might feel physically unable to stay still or relax.  Some patients describe it as a force that is both unstoppable and overwhelming.  Why this is important: A manic episode is much more than feeling a bit too energetic; it's a profound shift in mood that can impact judgment and behavior in significant ways. Understanding what a bipolar manic episode feels like is one step closer to understanding the entire bipolar experience.  What can trigger a manic episode Several factors can trigger a manic episode for individuals with bipolar disorder. Some of these include: Sleep disruptions A consistent lack of sleep or sudden changes in sleep patterns can be a major trigger. It's not just about the hours — quality and regularity of sleep matter, too. In terms of sleep's role in triggering a manic episode, the impact can be profound and relatively quick. Individuals with bipolar disorder might begin to experience the onset of manic symptoms after just a few nights of significantly reduced sleep. Be careful: For some, even missing a single night's sleep can lead to noticeable changes in mood and energy levels, pushing them closer to mania. Studies suggest that prolonged periods of sleep disruption — such as those experienced during night shifts at work or due to chronic insomnia — can be particularly harmful. These scenarios increase the risk of a manic episode, highlighting the intricate link between sleep patterns and mood regulation in individuals with bipolar disorder. As a first step, we have a helpful resource on how to promote good sleep habits in your daily life. When seeking bipolar treatment, this can also be addressed. Stressful life events Highly stressful events, such as the loss of a loved one, job changes, or relationship issues, often act as catalysts for a manic episode. These situations can cause significant emotional upheaval, forcing an individual's system into overdrive and potentially leading to mania. Even if a significant life change is a positive thing, it can sometimes lead to an episode, too. Substance abuse The use of alcohol, drugs, or even the misuse of prescription medication can significantly disrupt the brain's chemistry. This interference can trigger manic episodes, as individuals with bipolar disorder can be more susceptible to these changes. Alcohol or drug use can also lead to heightened mania or rapid cycling. Changes in medication or treatment plans Sometimes, sudden or significant dosage adjustments in medication or changes in treatment can inadvertently spark a manic episode by disrupting the delicate balance that keeps symptoms in check. This could be due to the body's reaction to new medications, the cessation of a medication, or a negative interaction between different medications. It’s worth noting: Sometimes you could be taking good care of yourself and actively participating in treatment, and you still could experience a manic episode. ​​It's important to keep in mind that managing conditions like bipolar disorder is a continuous process. How long do manic episodes last? The duration of a manic episode can vary greatly from person to person. On average, an episode can last for several weeks or even months if left untreated. However, some individuals may experience shorter episodes while others may cycle between mania and depression in rapid succession, known as rapid cycling. The length and intensity of each manic episode are unique to the individual and depend on various factors, including bipolar treatment adherence and environmental influences. If you’re experiencing one, it's essential to monitor and track your symptoms to determine its length and severity. This information can help you develop an effective treatment plan with your mental healthcare provider. Helpful tools: You can use this mood tracker and/or symptom tracker from the Depression and Bipolar Support Alliance to easily document your feelings and experiences.  Friends, family, and those supporting an individual with bipolar disorder need to remember to be patient, as it can take time for the symptoms of mania to subside. Signs & symptoms of mania Recognizing the signs and symptoms of a manic episode is crucial for early intervention and management. Here are some common features: Exhibiting extremely high levels of energy: People in a manic state may seem to be in perpetual motion, unable to sit still, and may jump from one activity to another. Experiencing racing thoughts: Mania can be characterized by a rapid, disjointed thought process that can make concentration difficult and lead to impulsivity. Changing speech patterns: A person may speak rapidly and incessantly, sometimes even to the point of incoherence. They may also interrupt others more and have a shorter temper. Not needing to rest: A reduced need for sleep is a hallmark of mania, as one may feel confident that they can function fully on limited or no sleep. Engaging in risky and impulsive behaviors: Manic individuals often behave in ways they wouldn’t ordinarily consider, such as excessively spending, gambling, participating in risky sexual behaviors, and abusing substances. Experiencing psychosis: In severe cases, mania can lead to a break from reality, which can present as hallucinations and/or delusions. The importance of recognizing the triggers and symptoms A manic episode is much more complex than simply being in a good mood or feeling high energy levels. It involves intense and sometimes extreme emotions, behaviors, and thought patterns that dramatically impact daily life. By understanding the triggers and characteristics of a manic episode, individuals with bipolar disorder and their loved ones can better recognize and manage the symptoms. Why this is important: Seeking professional help is crucial in managing bipolar disorder, as it is a lifelong condition that requires proper treatment and support.  With the right mental health resources and understanding, individuals with bipolar disorder can learn to navigate manic episodes to lead a more stable and fulfilling life. Hypomania vs. mania Hypomania is often described as a ‘lesser’ form of mania. While the symptoms — increased energy, decreased need for sleep, and racing thoughts — are similar to those of mania, they are less extreme.  People in a hypomanic state can often function at a higher level than normal and may even find it to be a productive or enjoyable experience.   Coming down from a manic episode The end of a manic episode can be as distressing as the episode itself. Sudden transitions from intense energy and productivity to normalcy or depression are jarring.  This comedown phase — called the 'crash' — is marked by a drastic change in mood. The heightened self-esteem and self-importance associated with mania can give way to deep feelings of guilt and despair.  It’s at this vulnerable time that individuals are most at risk for suicide or self-harm and, therefore, require close observation and support. If you or someone you know is 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. Use this resource to become prepared: Addressing Suicidal Thoughts: A Manual for Suicide Prevention Common misconceptions about mania Misconceptions about bipolar disorder and mania can lead to stigma and undermine the real challenges faced by those with the condition. It’s always a euphoric experience While euphoria can be a part of it, many people experience irritability, agitation, and a sense of 'mixed mania,' which combines features of mania with symptoms of depression. Depression and mania can’t be experienced together Many people with bipolar disorder experience mixed episodes, where symptoms of both mania and depression coincide. This can be a particularly dangerous time for individuals, as they may have the energy of mania but the negative thoughts and ideations from depression. Why understanding the truth matters: By acknowledging the realities of bipolar disorder, we can create a more empathetic and informed community that’s better equipped to provide the understanding and mental health resources needed to support those with this condition. Bipolar mental health resources If you or someone close to you is dealing with bipolar disorder, seeking assistance is a crucial step toward well-being. Managing bipolar symptoms requires comprehensive support systems and professional interventions, including: Professional therapy, which provides a structured environment to discuss experiences and develop strategies for managing episodes.  Medication management is vital, as it can stabilize mood and prevent episodes from becoming more severe. Support groups, whether online or in-person, create a community of understanding and shared experiences, offering comfort and practical advice.  Emergency psychiatric services or a crisis hotline may be needed in cases where symptoms escalate quickly. Effective treatment typically involves a dual approach: medication to stabilize mood swings and psychotherapy, which may include talk therapy, cognitive behavioral therapy (CBT), and other behavioral therapies. Bipolar treatment is effective: According to the National Advisory Mental Health Council, the treatment success rate is a noteworthy 80% for bipolar disorder. We offer a convenient solution, providing an online evaluation for bipolar I and bipolar II, medication prescriptions for treatment if indicated and accepted, and delivering access to trained therapists and care counselors for cognitive behavioral interventions. With Cerebral, you can get both forms of treatment from one resource — all without ever having to leave home.  We recognize that an essential aspect of managing bipolar disorder involves establishing a consistent daily routine. This includes strategies for building healthy habits like eating a balanced diet, regularly exercising, and getting good sleep. It’s really important to take your medication as agreed to manage your condition. If you're on medication, make sure to talk openly with your care team if you have any concerns or questions.  We know that getting help for bipolar disorder can feel overwhelming, both in practical terms and financially. At Cerebral, we're committed to making quality care more accessible and affordable. If you're thinking about seeking treatment for bipolar disorder online, we invite you to start with a free emotional assessment. Image via Freepik and Freepik on Freepik.
Mar 8, 2024
Self-care
Multivitamins and Mental Health: How They're A Supplement to Care
Multivitamins have become a popular tool in health and wellness routines, aiming to complement diets that may lack certain nutrients. But does the hype match their actual benefits? And can they contribute to mental well-being in addition to our physical health?  Here, we'll uncover their benefits to both our body and mind. After exploring the science behind multivitamins, you’ll see why a one-a-day habit can be a helpful addition to a layered mental well-being regimen. The benefits of multivitamins We perform at our peak when we get the right nutrients. For a lot of us, doing the latter is easier said than done at times.  Whole, nutrient-dense foods aren’t always what we grab when we’re pressed for time and looking for convenient sustenance. The advantages of multivitamins for physical health We all know that multivitamins are an easy fix to fill the gap when hoping to get the right mix of essential vitamins and minerals. These nutrients are vital for these physical benefits: Immune system function and support, coming from vitamin A, vitamin C, vitamin D, vitamin E, zinc, and selenium Energy conversion and metabolism aids, delivered from B vitamins like thiamine, riboflavin, niacin, and pantothenic acid Multivitamins are known for their physical benefits, but can nutrients contribute to mental wellness, too? Multivitamins and mental health benefits They can. Certain supplements have been shown to also support cognitive function and your nervous system. Taking vitamins could help you process your thoughts and feelings with improved clarity by boosting your reserves to manage stress. Cultivating better cognition Some studies have demonstrated that nutrients like vitamin D, the B vitamins, and folic acid can play a supportive role in maintaining brain health and sharpening cognition. Why is cognition so important for mental wellness?  It helps you comprehend your thought processes, perception, and the world around you. By enhancing cognitive abilities through modalities like cognitive behavioral therapy (CBT), you can: Learn to identify and challenge negative thought patterns Develop healthier perspectives  Build resilience in dealing with life's challenges Why this matters: Supporting your cognition not only helps you address present mental health issues but also can contribute to your ability to continue to navigate obstacles with greater clarity and adaptability in the future. Improving stress management Your reserves of B vitamins and magnesium can become depleted when you experience chronic or significant stress. This reduction is a double-edged sword because those same nutrients support your nervous system. And that's command central for dealing with stress. Keeping your proverbial tank full of B vitamins and magnesium is taking a proactive step to better deal with stressors and improve your overall mental well-being. Multivitamins may add to mental health practices Wouldn’t life be easy if we could just pop a vitamin and have all our problems solved? We all know it’s not that simple.   While multivitamins may support overall health, when it comes to the complete spectrum of mental well-being practices, supplements are, well, just a supplement. Therapy — or a combination of that and medication — stands out as the optimal remedy for maximizing your potential. The personalized approach of therapy allows for the nuanced understanding of your unique mental health and emotional needs. With therapy, you can develop coping strategies, work through past trauma, and foster personal growth in ways no vitamin could ever replicate. Engaging with a therapist provides tailored guidance that nurtures mental resilience, helping to build a stronger, healthier mindset. But, if it’s something that could improve your overall health and might have added mental health benefits, our philosophy is to consider all options. That’s why we’ve compiled a quick guide to selecting the right multivitamin supplement for you. Before you start one: Be sure to check with a medical professional for personalized expert recommendations. What to look for in a multivitamin supplement It’s important to recognize that not all multivitamins are created equally and you may also need to take other factors into account when adding one to your routine.  The supplement There are a few key things you should keep in mind as you navigate the world of supplements, ensuring you make choices that are effective. Bioavailability Bioavailability means how easily it can be absorbed and used by the body.  Look for multivitamins that contain vitamins and minerals in their most bioavailable forms, such as vitamin D3, methylcobalamin, and adenosylcobalamin. Seek advice from a healthcare provider or a reliable source if you need more guidance. Potency Check the potency of the nutrients. The recommended daily allowance (RDA) is the bare minimum for averting deficiency. In some cases, higher doses may be needed for therapeutic effects, but you should check with your healthcare provider first to avoid potential risks. Your own needs You also may need to choose a supplement that’s tailored to you. Take these considerations into account when selecting one. Special formulations Consider whether you need a specialized multivitamin, such as those designed for women, men, seniors, or prenatal use. Allergens and additives Pay attention to the labels if you have allergies or are looking for products that meet other dietary restrictions or adherences. You may want to watch for unnecessary additives like artificial colors, sweeteners, or preservatives. Dosages Understanding the dosage of a multivitamin is crucial because it directly impacts the effectiveness and safety of the supplement. Recommended daily allowances Familiarize yourself with the RDA for vitamins and minerals to ensure you’re taking the right amount Addressing your unique needs Those who are pregnant or breastfeeding, people with specific health conditions, or those who are already taking medications or supplements should consult a healthcare provider to determine their unique needs and dosages. How to safely take supplements There are two important things you should consider as you add a new supplement to your routine:  Pay attention to quality and effectiveness. Investing in a higher quality multivitamin from a reputable brand can make a significant difference in its effectiveness and reduce the risk of adverse side effects.  Do your research — or better yet, ask a healthcare provider — before buying into claims you see in advertisements from unknown brands and completing the checkout process. Equally as important in seeing the benefits of multivitamins is following the instructions. It’s easy to forget or not pay attention to the directions, but always take your multivitamin as outlined on the label. This can mean with a meal, at a certain time of day, or in line with other daily habits.  Why this matters: Following instructions ensures that you’ll get the maximum benefit from supplements while also minimizing any chance of an upset stomach or poor absorption. The importance of multivitamins While we know that multivitamins alone are not a cure-all, we wanted to highlight that they can be a valuable addition to a multifaceted wellness strategy. Understanding the nutrients your body needs, the specific health benefits they offer, and how to choose a supplement that meets your unique requirements can be a helpful step in your pursuit of mental well-being.  And the importance of doing the work While basic wellness additions can help, they’re no replacement for the practices that build long-term mental wellness. Unlike passive interventions, therapy enlists a guide with which to engage with the work of introspection and skill-building. It enables you to understand your thought patterns and behaviors, and you can learn new ways to unlock your full potential. That safe, judgment-free environment fosters personal accountability.  This transformative work paves the way for more adaptive coping mechanisms, greater self-awareness, and healthier relationships. Cerebral offers weekly online therapy with top-rated licensed mental health professionals who can help you lead a more fulfilling life. Find out more about our distinct approach to mental health: Cerebral Way. Image via shurkin_son on Freepik.
Mar 7, 2024
Depression
Does Depression Run in Families? Genetic Factors Explained
In examining the many factors that can contribute to depression, it's important to recognize the influence of family history. Seeing a family member affected by depression can be concerning, and it's completely normal to wonder if you could experience or are experiencing the same. Genetics aren't the sole determinant, but they can play a role in our mental health. However, when depression runs in your family, even if you don't experience it directly, you may find yourself coping with how to handle the symptoms of someone who does. In this insightful guide, we'll explore what scientific research has to say about the genetic underpinnings of depression, how family history can influence mental health, what you can do to address the risk, and how to support family members with depression. What we know about heredity and depression Depression is a complex mental health condition affected by many factors, including genetics, circumstances, environment, and choices. We've long been aware that family history can be a significant predictor of depression, as related individuals can share both physical and psychological traits. The question is, to what extent is depression dictated by our genes? What the research says about genetic factors of depression  Empirical evidence bolsters the idea that genetics have a hand in depression:  There are higher rates of depression among identical twins compared to fraternal twins.  Adopted individuals are at an increased risk of depression if their biological parents had a history of depressive disorders, regardless of whether they were raised by these parents or not. The 5-HTT gene has variations known to be associated with an increased risk of depression when paired with specific life stressors. Is a family history of depression a predictor? The estimates for whether we inherit depression through genes vary, but they typically fall in the 30% to 40% range. So, while generics and depression can be linked, it's important to remember that your destiny isn’t solely written by your DNA. An estimated 60% to 70% of people with depression have no family history of the condition. This means genetics, while influential, are just one piece of the puzzle. The importance of other factors, such as early life experiences and one’s current environment, can’t be dismissed either. These circumstances can interact with genetic predispositions to influence the onset and severity of depression. How family history influences depression risk Understanding the role of heredity and depression risk can be empowering. Individuals may feel a shadow of inevitability from their family's mental health history, but awareness and proactive steps can buffer against this risk. Recognize the importance of environmental factors While a family's genetic makeup is significant, the environment can be equally powerful in shaping mental health outcomes. It's a classic case of nature versus nurture, where both sides play a part. Stressful life events, childhood trauma, school or work issues, relationship troubles, financial strain, and chronic illness are all environmental factors that can trigger or intensify depression. The first steps to reducing your risk of depression If you have a family history of depression, you’ll want to adopt a lifestyle that prioritizes mental well-being. Even with a genetic predisposition, you increase your resilience against the development of the condition with these simple first steps: Exercising regularly Eating a balanced diet Getting quality sleep Implementing stress management techniques  Therapy, particularly cognitive-behavioral therapy (CBT), and mindfulness-based practices have been shown to be effective for individuals at risk of depression. These practices can intervene upon the thought patterns and behaviors that contribute to depressive disorders, lessening their impact. Test it out: To get started, you can try our free CBT thought record worksheet to better understand your emotions and mental well-being, or try our guide on the basics of mindfulness. Adopting these strategies doesn't diminish the importance of seeking professional help if needed. Discussing your risk with a mental health provider can lead to a personalized plan for monitoring and addressing your mental health proactively. Managing depression when you have a family history In many cases, the best course of action may be a combination of therapy and medication, such as antidepressants or mood stabilizers. Here’s what you can do if you think you might be experiencing depression. Take preventative measures If you’re an individual with a family history of depression, being proactive about mental health and taking preventative actions like the ones below can be crucial. Build a support network. Practice self-care as you can. Set boundaries when you can. Be open to professional advice and support. Seek professional help Depression can manifest itself gradually or hit you all at once after a major life event. For those with a family history, it's important to be aware of the signs of depression like the ones below and seek help early. A change in sleep or appetite  Persistent low mood Difficulty concentrating Feelings of hopelessness Thoughts of self-harm  Need immediate help? Call 911 if you’re having a mental health emergency. Text HOME to 741-741 if you're in emotional distress and need immediate support. Call 988 for the National Suicide Prevention Hotline. How to cope with depression in families While genetic factors play a role in depression, they are far from the only elements at play. However, it doesn’t mean you’re not going to be without having to deal with depression’s symptoms. To be perfectly honest, you may have to cope — or have been coping — with them in a second-hand fashion. And, just like in family matters, it isn’t something you should have to do alone. You may not find that you have someone in your circle who understands what you’re dealing with, but we can assure you that our experienced mental health professionals do. Having a licensed therapist that you can talk to about the issues or concerns you have related to a family member or loved one experiencing depression brings a level of professional understanding to the complex nature of depressive disorders. Additionally, they can offer expert guidance on how to effectively support that loved one while also addressing your own mental well-being and needs. At Cerebral, we recognize the importance of holistic care, creating a supportive space for both those experiencing depression and their families, where empathy and understanding pave the way towards healing and growth. For that reason, our plans are on a flexible and convenient month-to-month subscription, where you can address your needs as they come up.  Addressing a family history of depression The interplay between genetics, environment, and personal experiences is what really shapes our mental health. Recognizing this complexity can empower you to take control and make a profound impact on your well-being, transcending your family history. It's about understanding the cards you’ve been dealt, while also recognizing the many ways you can stack the deck in your favor. Seeking out supportive resources, engaging in self-awareness, using multimodal strategies, and being proactive in managing your mental health can lead to a fulfilling and resilient life.  Remember: you are not just your genetics; you have the ability to shape your life and your mental wellness. We’re here to help Discover what partnering with Cerebral looks like — no matter your needs — by exploring our approach to online therapy, medication management and developing personalized care plans. If you feel like you may have symptoms of depression, you can also take our free emotional assessment when you sign up. Image by freepik
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