With the PNW summer now on its final stretch and back to school right around the corner, many families and educators are feeling their anxiety skyrocket. Here are four tips you can use right now to help bring your anxiety back to earth.
Get out of your head: Anxiety doesn’t start with thoughts; it starts with believing those thoughts. Try to make a conscious effort to not believe the thought and notice your anxiety gradually go away. After all, a thought is just a thought. Label, describe, and rate your anxiety: Take ownership of your anxiety and call it what it is. Then... Read MoreYou are here
Mental Health
Remaining hopeful and mindful during tough times
Fatima Malik, MD | August 12, 2020 |As we watch the news, it seems that summer is not bringing what we thought was promised in late winter - the end of the pandemic. Cases are going up across the nation, instead of down. Summer, typically a carefree time, is instead strained by canceled vacations, worries the next school year, financial struggles, lost jobs and concerns about keeping well. The anxiety that was stoked months ago has proven to have some undying embers.
In my discussions with families at their checkups, the typical topics of eating, sleeping, development always come up, but now we inevitably meander... Read More
Stay Home, Stay Healthy Activities List during COVID-19
Justin Steffener, PsyD | May 15, 2020 |It’s easy to run out of things to fill your day while weathering the storm of social restriction. Routine keeps us grounded and give a sense of stability. Use this list of activities to add healthy routines to your day. Try to schedule 5-10 activities, write out your list and celebrate your accomplishments.
1. Accept today
2. See this time as an opportunity to create a few new healthy routines.
3. Make a schedule for the day or tomorrow (include active and passive activities)
4. Brainstorm ways to improve your career
5. Plan for your future
6... Read More
Managing Recovery and Cravings during COVID-19
Shaunnacy Blood, PsyD | May 06, 2020 |Social isolation is tough and now during this pandemic, it’s become almost mandatory. You can’t go to your normal support groups. You can’t attend your counseling or doctor’s appointment. You can’t see your sponsor or friend. What you can do is choose how you respond to your substance urges.
Whether this is day one is your recovery or day 4,647, the world around us is causing additional stress and that’s difficult. Try these steps to help you through an urge to use.
Surf the WaveThere is a wonderful therapy called Dialectal and Behavior Therapy (DBT). One of the skills in... Read More
Surviving the Stay at Home order… with Kids!
Shaunnacy Blood, PsyD | April 03, 2020 |Isolating yourself from your friends and family for weeks on end can have some serious mental health ramifications. No matter the age, boredom, and crankiness can be tough to beat when you’re stuck at home for days (or weeks) on end. Here are a few tips for parents who find themselves struggling to enjoy this extra family time.
Re-connect family members.Take 15 minutes for each child (or spouse) per day and allow them to pick a fun activity to do together. You have more time together anyway so you might as well use it for something good. During this time, no criticism or touchy... Read More
Being Mindful about Mindfulness
Kristi Kiyonaga, MD | September 05, 2019 |
“Mindfulness means paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally.”
-Jon Kabat-Zinn
-Jon Kabat-Zinn
As a new mom, I’ve been thinking a lot about mindfulness and how it affects both me as a mother as well as my baby. We all experience adversity from the moment we are born. Infants become hungry and tired. Toddlers struggle with big feelings. Teenagers grapple with relationships and school. And of course, adults juggle the demands of families, the workplace, finances and countless other stressors. Life will always present us with challenges, and... Read More
Cultivating Stillness & Calm
Alanna Dombrowski, LICSW | September 14, 2017 |
What is Stillness and Calmness?
Stillness and calm is about embracing what most in today’s society are taught to avoid given the demands of work and personal life. Even the thought of remaining still and calm can feel overwhelming for some. Through the teachings of Brene Brown, calm is creating perspective and mindfulness while managing emotions. Stillness is about finding peace so that one can reflect and process thoughts.
Cultivating Calmness - Alanna Dombrowski, LICSW
Video of... Read More
Nature is Nurture
Everett Health Tips, Staff | May 23, 2017 |
You’ve probably heard that nature is good for you, but did you know there’s real science to back it up? A study from Stanford University found that 90 minutes in nature decreased activity in the areas of the brain associated with depression and anxiety. Furthermore, people living in urban areas are 20% more likely to develop anxiety disorders and 40% more likely to develop mood disorders. But don’t despair just because you live in the city, spending even just fifteen minutes in the park can significantly improve your mental health. So whenever you get the chance to get outside, take it.... Read More
4R's to Stress Management
William (Bill) Kelleher, PhD | August 30, 2016 |
Stress is all around us and can be experienced at any time. Here are some simple coping mechanisms that I’ve packaged as the ‘4 R’s to Stress Management’ to help you deal with moments of unrest.
#1 —RecognizeUnderstand the stress and the other signs involved so you can begin to reduce the intensity.
#2 —RelaxBring the body into a more calm state, through the use of your breathing and how you hold your muscles.
#3—ReassureUsing the same words and thoughts to yourself that you offer to others when they’re experiencing something difficult.
#4—Relate assertively... Read More
What is depression?
Arjun Bansal, MD | August 18, 2016 |
Many of us Pacific Northwesterners consider summer time to be the best time to live here. With our sunny skies, blue waters, blooming gardens, and no end of opportunity no matter your preferred activity, it can be hard to imagine feeling anything other than joyful.
Unfortunately, unlike our kids, health conditions don’t always take the summer off, nor do our day to day stresses, and no matter how nice it might seem outdoors, many of you might be experiencing emotions or moods that don’t seem to fit with what you see outside your window. When it’s a feeling that you can’t seem to... Read More