Category: <span>Therapy</span>

Children Therapy Mental Wellness Social Skills Teenage Therapy By Beth Church 0 Comments

Stop the Bullying Power Loop: 10 Ways to Take Back Control

Written by: Sarah Engels, MS, LLP

Whether you’re a kid, teen or adult you might leave interactions with some people and ask, ‘Did they just bully me?’

Whether it’s coming from peers, co-workers or family members, bullying doesn’t always look the way we expect. It can be obvious, like threats, name-calling, or physical aggression, or be quieter, like being deliberately left out, humiliated, or manipulated.

Whatever form it takes, bullying has immediate and long-term effects. Victims are far more likely to experience depression, anxiety, substance use problems and even suicidal thoughts. Because it’s often insidious and part of a larger pattern, it can feel impossible to combat.

If you have experienced bullying, you’re not alone; 20-30% of kids and teens say they have been bullied at school. You might think this decreases as we grow up, but about 30% of adults report feeling bullied at work! Diffusing the power of a bully is a life long skill we all need. 

If you or a loved one has experienced bullying, it’s not your fault. Understanding the bullying cycle can be the first step toward taking the power back. 

The Bullying Power Loop 

When you’re getting bullied it can feel like the same thing just keeps happening over and over, and you’re right! It’s a repeated, identifiable and describable cycle of behaviors and interactions that cause harm, intimidation, humiliation, or exclusion. Each time the bully cycles around these steps, they gain power and loop around to do it again. The better we get at describing each step in the cycle, the easier it is to take back our power.

A bully’s actions can look like:

Verbal: insults, teasing that goes too far, threats, or cruel comments

Physical: hitting, pushing, damaging belongings, or invading personal space

Social: excluding someone, spreading rumors, or turning others against someone

Relational: using friendship, approval, or rejection to control a person

Digital: harassment, humiliation, impersonation, or repeated abusive messages online

Psychological: intimidation, gaslighting, public embarrassment, or constant put-downs

Remember, not every conflict is bullying. People argue, misunderstand one another, or say things they regret. Bullying is different because it’s a pattern of behavior that repeats.

Why Do People Bully?

What’s up with bullies? Why are they doing this? Why is bullying so common in schools and workplaces? 

There isn’t one “type” of person who bullies, but there are common underlying factors that lead to bullying behaviors. Understanding these factors helps us break the bullying power loop.  

Bullies often want control; when a bully sees a difference in power, they often want to capitalize on it to gain more control. Why? Seeking control is our #1 coping strategy to deal with difficult emotions.

Bullies are typically experiencing inner turmoil; anxiety, depression, fragile sense of self-esteem, and insecurity in relationships. It might not look like it on the surface, but bullying patterns are actually a poor attempt at dealing with difficult emotions. Putting someone else down can give a temporary, false inflation of self-esteem and importance. But here’s the trick; it never lasts, which is why bullying is a pattern that repeats unless we use our responses to break the loop. 

And let’s not forget about social status. Bullies often feel their relationships or social standing is fragile, and are seeking constant reassurance that others value them and that they ‘belong’. Unfortunately sometimes the fastest way to get that reassurance is to be cruel; bullies find that this gets attention, laughter, or approval from others. 

Group dynamics also play a big role. People may join in because they don’t want to become the next target, or because they’re going along with the crowd. In those moments, the responsibility for the cruel behavior is diffused. It can feel less personal, and that can make it easier for people to ignore the harm they’re causing.

And sometimes, bullies are repeating what they’ve learned; if they have been bullied, witnessed bullying normalized or praised at home, work or school, it is much more likely they will use these patterns in an attempt to regulate their own emotions and gain control. 

Understanding these factors doesn’t mean the victim needs to help the bully or is responsible for the bully’s actions. But knowing about these factors helps us learn how to short circuit the bullying cycle.

How to Short Circuit the Bullying Cycle

There’s no single, right way to respond to a bully, and having multiple tools is key. What helps depends on your situation, your age, the environment, and most importantly, your safety. When someone repeatedly uses bullying tactics, it starts to feel like they have more power than they actually do. These strategies help you short circuit the bullying cycle and take back the power.

1. Start by trusting your experience

If something keeps happening and it leaves you feeling small, anxious, or unsafe, that matters. You don’t need to “prove” it’s bullying before you’re allowed to take it seriously.

It can help to ask yourself:

  • What keeps happening again and again? 
  • How do I feel before and after it happens?
  • Is there a pattern here?
  • Do I feel safe?
  • Who could support me with this?

2. Tell someone you trust

There’s a common idea that you should be able to handle bullying on your own. But that isn’t realistic or fair! Bullying thrives in secrecy. Bring it into the light to banish the bully.

This is one of the most important steps, even though it can feel difficult. For children, that might be a parent, teacher, school counselor, or another trusted adult. For adults, it might be a friend, manager, HR, or someone outside the situation who can think with you clearly. Sure, telling someone isn’t going to immediately solve the problem, but you will be less alone in the struggle and have added brain power for making a plan.

Try to be specific if you can when talking to someone:

Instead of: “Everyone is against me.”

Try: “This person has made repeated comments about me this week, excluded me from meetings, and sent me messages that felt threatening.”

Details can help others understand what’s really going on.

3. Shift to action mindset: you don’t have to “tough it out”

Sure, someone might have a bad day and be rude, but if you’ve noticed this is a part of a larger pattern, it’s time to take action. Identifying the action and making a plan helps take back the power and reduce distress.

Sometimes action may include assertive tactics listed below, but just as often it includes cutting the bully’s power off in different ways such as walking away, blocking them online, changing your routine, or asking for help. These actions aren’t weakness, they are self-protection.

If there’s any risk of physical harm, physical and psychological safety always comes first. You don’t need to confront someone to prove anything.

4. Don’t give them your self-worth 

A bully’s opinion of you is not a measure of who you are. Their insults may be loud, but that doesn’t make them true. When you notice yourself absorbing what they say, try reminding yourself: “That’s their behavior. It doesn’t define me.”

5. Set simple boundaries when it’s safe

Sometimes a short, calm response is enough:

  • “Don’t speak to me like that.”
  • “That’s unkind”
  • “That’s not okay.”
  • “Stop.”

You don’t need the perfect comeback. The goal is simply to name the boundary and step away. 

Importantly, role playing and practicing these simple boundary setting statements will increase the likelihood you or your loved one can use them when the time comes. 

6. Beat them at their own game

Look at Step 4 in the Bullying Cycle, the “Pay Off,’ and identify what the bully is getting out of this. Is it social status? Managing their own emotions? Control? Time to short circuit the cycle; if you have analyzed what they are getting out of bullying, you can be sure they don’t get it. That might mean you avoid being around them when certain other people are around to limit the social credit they get. Or, it might mean you use the ‘flip the script’ and ‘body language’ strategies below to reduce the attention or reaction they get. 

7. Starve them of attention

You might feel angry, embarrassed, or tempted to get even. Those feelings make sense. But you still get to decide what happens next. Taking a breath, walking away, blocking a message, or talking to someone you trust can put you back in the driver’s seat. Your ability to regulate your own emotions in the moment steals their power.

  • Starve their attention-seeking with your calm responding
  • If you feel you have to respond, use very short and boring phrases with little to no emotion, “sure”, “ok”, “yep”

8. Flip the bully script

Because bullying behavior is part of a predictable pattern, the bully is expecting you to react a certain way. Practice breaking the bully cycle by flipping the script: 

  • Agree and confuse: If they call you a nerd, you can say, “Yeah, I actually do study a lot,” and shrug. When you agree, they have nothing left to argue about.
  • Overwhelmed with indifference: Look at them and calmly say, “Are you done?” or “This is getting boring,” then look back at your phone or book.
  • Laugh it off: If you act like their insult was a silly joke, it can give them hints that their words did not hurt you

9. Use Your Body Language

Our words are just one way we communicate. Your body can speak louder than your words. Showing confidence tells the bully that you are not an easy target. 

To show confidence practice:

  • Stand tall: Keep your shoulders back and hold your head high.
  • Make eye contact: Look them right in the eye to show you are not afraid.
  • Keep your hands steady: Do not fidget, cross your arms tightly, or hide your hands in your pockets.

To show indifference practice: 

  • Confidently remove eye contact: Look past the bully to someone or something else to show them you aren’t paying attention to them
  • Shift positions: Turn your body away from them to indicate you are no longer paying attention
  • Calm/bored signals: Begin to do another purposeful task (e.g., organize materials, get something out of your bag, talk to someone else)

Again, practice makes it much more likely that you can use these strategies in difficult moments.

10. Put your energy somewhere that gives back

Bullying can take up a surprising amount of mental space. Spend some of that energy reconnecting with people who make you feel good about yourself, doing things you enjoy, or pursuing something that reminds you of your strengths. Your life is so much bigger than the person who is trying to make you feel small.

If it continues… Keep a record

If bullying is ongoing, especially at work, school, or online, it can help to keep a simple record of what’s happening. Bullying behavior can be subtle and when we do a good job of documenting its patterns it’s undeniable. When seeking support and intervention from schools, bosses, or human resources, it can speed up the process if there is a clear picture of the bullying cycle.

Dates, messages, screenshots, and brief notes can make patterns of bullying clearer over time. It can also help if you decide to report it.

The goal isn’t to become better at fighting a bully. It’s to become less controlled by one.

The Bigger Picture

Bullying tends to grow in environments where cruelty is normalized, silence is expected, and people are afraid to speak up. Preventing it isn’t just about telling individuals to be stronger. It’s about building spaces, schools, workplaces, families, online communities, where respect is expected and people feel safe to raise concerns.

And for all of us, it comes back to something simple but important: Someone else’s behavior does not define your worth.

You deserve relationships where you feel safe, respected, and able to be yourself without fear. 

Kids, teens, and adults who are experiencing bullying often need support in complex or chronic bullying situations. Being the victim of bullying can really ramp up anxiety and drive down mood and self-esteem. Even after the bullying stops, victims often need support through recovery. And here’s the kicker; bullies usually need help too. Their behaviors can stem from learned aggressive behaviors and deep personal insecurity. 

If you or a loved one is currently or have experienced bullying, do not hesitate to make an appointment today.

https://www.mbh-mi.com/make-an-appointment/ 

Advocacy Mental Wellness Therapy • • • • • By Beth Church 0 Comments

Minority Mental Health Month: 4 Simple Ways to Support Yours and Others’ Mental Wellness

Written by: Bismah Khan, MA, LLP

July is Minority Mental Health Awareness Month, a time to really think about and recognize the unique mental health challenges that BIPOC and other minority communities face. If you’re wondering how you can help support minority mental health in your community, here are some easy ways to get started:

Talk About Mental Health

Just having real conversations about mental health can go a long way to break the stigma. Whether you’re chatting with friends, family, or at a community event, being open and honest helps create space for meaningful dialogue. Don’t be afraid to ask people how you can support them and listen without judgment. There is no shame or weakness in asking for help – in asking for help, we allow others to feel safe asking for help too. Another great way to stay connected is to take part in local groups which focus on creating voices for minority groups. Nowadays, many of these groups take place online so you can join even when on the go. 

Find Little Joys Every Day

Joy isn’t just something you earn after hard work but something you deserve every day. Try to bring joy into your routine by dancing to your favorite song, cooking food that reminds you of home, or picking up a creative hobby. These little things can help you recharge, beat burnout, and feel more connected to who you are. They can also help you feel connected to your culture and further strengthen your identity. 

Look for Culturally Competent Care

Finding a psychotherapist who understands your background can make a huge difference. It’s not your job to teach them about your culture but sharing what’s important to you can help guide their therapeutic approach. This doesn’t mean your therapist necessarily has to be from your ethnic or cultural background. However, your therapist should value different experiences and always be willing to learn more about where you’re coming from. Don’t be afraid to ask your psychotherapist these important questions to make sure they are the best fit for you!

Don’t Forget to Rest

A lot of people from marginalized communities feel like they have to keep going non-stop, but rest isn’t a privilege, it’s a basic right. Stress, trauma, and pressure to always push ahead can take a toll. Give yourself permission to take breaks, say no when you need to, take a walk without your phone, or just unplug from the news for a while. Rest can also mean spending time with those that make us feel heard and understood. 

Conclusion

Remember, supporting mental health, especially in minority communities, isn’t something that only happens in July. Every step counts and it can start with simple choices you make each day. Whether you’re reaching out to check on a friend, advocating for better mental health resources, or simply caring for yourself, these actions accumulate and help build stronger, more compassionate communities all year long. And remember, while we have come a long way, it does not stop here. Continue to talk, advocate, and support.

If you or a loved one are seeking services, do not hesitate to reach out today.

Make an Appointment

Depression Mental Wellness Therapy Women's Health • • • • • • • By Beth Church 0 Comments

Understanding PMDD: Shedding Light on a Hidden Struggle

Written by: Sarah Engels, MS, TLLP

For many, the days leading up to their period can be a little tougher– mood swings, irritability, or fatigue are common symptoms. But for those living with Premenstrual Dysphoric Disorder (PMDD), these symptoms are far more intense and can disrupt daily life, relationships, and work. PMDD is more than just a “bad period,” or PMS. PMDD is a serious, hormone-related condition that affects mental, emotional, and physical health. 

How is PMDD different from a normal period?

PMDD is a much more severe version of PMS (premenstrual syndrome). PMDD is a health condition that affects people of child bearing age and requires attention and treatment. Key differences between PMDD and PMS are summarized in the following chart:

Feature PMS PMDD
Severity Mild-Moderate, manageable Severe, often debilitating
Mood Irritability, mild mood swings Extreme irritability, anger, and intense anxiety/depression
Physical symptoms Bloating, breast tenderness, headaches, etc. Higher intensity of normal PMS physical symptoms
Functioning Mild to moderate impact on daily functioning Significant impairment to life, work, and relationships
Prevalence Very common (around 90% of women report symptoms) Less common (around 3% -8% of women report PMDD)
Treatment Self-care, over the counter remedies May require medical intervention (e.g., CBT, SSRIs)

How can I tell if I have PMDD and how is it diagnosed? 

Typically, symptoms of PMDD start around 1 week before your period starts, and end a few days in. They disrupt daily activities and can impact home, work, and relationships at this time. The difference in mood and functioning is notably different than other times during the month. 

The following are common symptoms of PMDD: 

  • Depressed mood, hopelessness, or feelings of worthlessness
  • Increased anxiety, tension, or feeling on edge
  • Mood swings
  • Sensitivity to rejection
  • Frequent/sudden tearfulness
  • Increased irritability
  • Increased relationship conflicts
  • Difficulties concentrating
  • Changes in sleep (excessive sleep or difficulty sleeping)
  • Changes in appetite (lack of appetite or overeating)
  • Physical symptoms like breast tenderness, headaches, joint/muscle aches, weight gain, or bloating

If you are experiencing any of these symptoms, reach out to a medical professional. It is likely that your provider will ask you to keep a diary or journal of symptoms, coinciding with your menstrual cycle to differentiate between PMDD and other disorders with similar symptoms such as depression or anxiety. 

Living life with PMDD: treatment approaches and more

PMDD is a serious and chronic condition. However living with PMDD can be manageable with appropriate care and treatment. Lifestyle changes, therapy and medication can decrease symptoms of PMDD. A combination of the following approaches can be pivotal in symptom reduction: 

  • Changes in diet, such as; decreasing sugar, salt, caffeine, and alcohol, and increasing protein and carbohydrates
  • Getting regular exercise
  • Practicing stress management, like mindfulness and relaxation techniques
  • Therapies such as CBT (cognitive behavioral therapy)
  • Vitamin supplements, like magnesium or calcium
  • SSRIs (selective serotonin reuptake inhibitors)
  • Birth control pills

Conclusion

May is Women’s Mental Health Month, and in turn, we draw attention to the unique challenges that women face and their impacts on mental health. PMDD is often a hidden struggle for many women, dealing with the stigmas surrounding women’s health, both physical and mental. But you and your loved ones are not alone. If you believe that you or a loved one is experiencing symptoms of PMDD, do not hesitate to make an appointment with a clinician at Monarch Behavioral Health to discuss your concerns and make a plan for treatment and support. 

Make an appointment at Monarch Behavioral Health: https://www.mbh-mi.com/make-an-appointment/ 

Further resources:

 

Depression Holidays Mental Wellness Stress Therapy Uncategorized By Beth Church 0 Comments

Balancing the Joy and Stress of the Holidays

Written by: Alyssa Hedke, MA, TLLP
Edited by: Julie Braciszewski, PhD, LP

Pumpkin spice is a distant memory as we transition to peppermint mocha to energize our bodies full steam ahead into the holiday season.  The holidays are marketed as the “most wonderful time of the year”.  Odds are many agree with that sentiment. But, as we know this time of the year can bring both joy and stress. Nothing reminds me more of this delicate balance of emotions than the festive family picture. They are shared with family and friends through social media posts and holiday cards. They showcase families in their finest attire being silly, smiling, and looking lovingly into a camera on their best behaviors. We see the picture perfect family basking in the holiday season in all its glory. What we don’t see is the leadup to the picture perfect portrait. 

We do not hear siblings arguing amongst themselves. We do not hear disgruntled parents bribing their children to wear something other than their princess dress and crocs. We do not see parents frantically running out of the house 15 minutes behind schedule and sweating in their color coordinated outfits mom spent hours researching and putting together.  But, families do it every year. Why?  Because as much stress as the experience causes, we also know the picture will bring us joy. So, how do we manage the holidays knowing we will experience joy and stress together? There are strategies that we can all use to feel resilient and in control at the intersection of holiday cheer and stress.

Find Balance and Execute  

There are numerous wonderful experiences to be had with friends and family in such a short season of celebration. Saying yes to every invite may sound like a wonderful way to connect with your loved ones but it can become draining on your time, resources, and energy. Plan ahead and be realistic with how much time you would like to reserve for yourself and for others. Decide on how many events you feel comfortable attending during a week that will provide yourself and family with both holiday cheer and down time to relax and recharge.   Evaluate the needs of your family and align events that are geared towards your needs. A quiet evening at home watching a movie can be just as memorable as elaborate get-togethers or ceremonies.  

Set Realistic Expectations 

Setting realistic expectations during the season can help manage how we view and enjoy them! Expecting everyone to be filled with holiday cheer and get along  with no setbacks to occur (for an entire evening) may be unrealistic. When we are expecting children to test limits and challenges to occur, it can help us feel in control and prepared to manage them as they arise. Making a mental list of what you hope to experience during an event, as well as what would be reasonable limitations helps us to enjoy bright moments while making room for realistic challenges. 

Take Care of Yourself!  

It may sound silly to say, but it’s important to take care of ourselves to feel well prepared to navigate our emotional responses! Meeting our basic physical needs impacts our overall mental health a great deal. Get consistent sleep, engage in physical movement, and balance meals and water intake. When we are meeting our needs, we can regulate our emotions and reactions easier in times of stress. For instance, sleep has a huge impact on our mood. You may be short-tempered and vulnerable to stress if we’re not getting consistent quality sleep, moving our bodies, and fueling our bodies to feel good.  If needed leave holiday celebrations early – it’s okay to do that! Give yourself permission to care for yourself!  

Seek Help 

As always- reach out! We’re here to help if you’re 

–       Experiencing more mental health difficulties during the holiday season

–       Navigating the “first” holidays without loved ones

–       Feeling like stress is preventing you from enjoying the holidays 

–       Interested in learning strategies to build resilience and balance at the intersection of holiday joy and stress! 

 

Don’t face holiday struggles alone. Contact us and speak with one of our dedicated clinicians.

ADHD Children Therapy Sensory Processing Disorder Therapy By Beth Church 0 Comments

Understanding the Relationship Between ADHD and Sensory Seeking Behaviors

Written by: Jill Wasserman, MA LPC
Edited by: Dr. Julie Braciszewski, PhD, LP

In the spirit of ADHD awareness month, let’s bust some of the myths out there and provide some accurate and potentially new, insightful information about ADHD.

First of all, what is ADHD? We hear about it all the time because it’s become pretty common in mainstream lingo, but what exactly does it mean? And why does it make sense to have a conversation about sensory seeking behaviors with ADHD?

What is ADHD?

In general, ADHD, or Attention Deficit Hyperactivity Disorder, is not just about hyperactivity or inattention. It’s actually all about difficulties regulating arousal, attention/concentration, impulse control, as well as other executive functions that guide organized, goal-oriented behavior. A person with ADHD may find it extremely difficult to focus and sustain their attention, sit still, keep track of their belongings, categorize and organize things, plan and execute larger tasks, and control impulsive urges and behaviors. For example, have you ever known someone who just can’t seem to keep track of their car keys? Or a child who struggles to remember to bring home their homework? Or maybe you know someone that no matter how hard they try, they just can’t seem to keep their room picked up. How about someone that seems to really take a deep dive into the things they enjoy, but can’t find the motivation to plan or do things that are less important to them? All of these behaviors are normal on their own, but when observed in combination with other ADHD symptoms, and to a degree that they are impairing functioning at work, home or school… that person might have ADHD!

Sensory Seeking Behaviors

In addition to the symptoms and behaviors mentioned above, ADHD and many other neurodevelopmental disorders can also cause sensory seeking behaviors.

Have you ever seen a child climbing all over or jumping off of furniture, stomping their feet, purposefully falling, bumping into things or bouncing around? Have you ever seen a child or adolescent or maybe even an adult chew on their shirt or sweatshirt strings? Have you ever seen a child watch tv or their iPad while upside down? Or maybe they did a lot of spinning around or swinging? Have you ever seen a child watch tv or their iPad really loud? Or make loud, sort of strange repetitive noises? Maybe yelling or screaming? Any of these behaviors at first glance may have seemed like this child was “acting out” or “misbehaving”. But let’s look at this from another lens.

If you answered yes to any of these, you may have seen kids engage in sensory seeking behaviors! Sensory seeking behaviors help individuals regulate (increase or sometimes decrease) the stimulation their brain is getting. And more often than not, these behaviors are missed, overlooked, or misinterpreted as “bad behavior or bad parenting”. They are not “bad behavior”, nor are they a result of “bad parenting”. These behaviors are really important signals to parents, teachers, and clinicians about an individual’s need for sensory INPUT, not OUTPUT. And if these sensory needs are not met, it typically leads to an increase in needs and an increase and frequency and intensity of these behaviors. Meaning, ADHD behavior gets more disruptive sometimes because the individual is trying to regulate but isn’t getting what they need.

Understanding the relationship between ADHD and sensory seeking is crucial for developing effective strategies to manage these behaviors. By recognizing these connections, parents, teachers, and mental health professionals can better support children and adolescents with ADHD who exhibit sensory-seeking tendencies.

There are five main types of sensory seeking behaviors:
1. Oral Motor input
Examples: chewing, snacking, sucking, licking

2. Tactile input
Examples: finger tapping, using handheld fidgets, sensitivity to clothing, always using a specific blanket

3. Proprioceptive input
Examples: using the entire body- crashing into things, bouncing, climbing walls, jumping, stomping

4. Vestibular input
Examples: being upside down, swinging, spinning

5. Auditory input
Examples: watching tv or listening to music very loud, making repetitive noises, yelling or screaming

Now What?
So you’ve noticed your child engaging in sensory seeking behaviors, the question then becomes “now what”?

As a clinician, when I notice that a child is exhibiting sensory seeking tendencies, I make recommendations to clarify what needs the child has that are being expressed by these behaviors, including ensuring their diagnosis is clear and correct, and then I provide additional treatment recommendations. These recommendations may include getting in contact with the pediatrician/primary care physician, a possible referral to a neurologist, additional testing/assessments for diagnosis clarification, getting a referral for occupational therapy and/or physical therapy, and any other relevant additional services. In therapy we then work to increase the parent’s and child’s awareness of these behaviors, learn what need they are signaling, and learn to engage in positive, proactive coping and regulation. We practice these coping and regulation strategies so sensory seeking behaviors are less disruptive at home, school and work.

What do the parents do?
Parents should first and foremost understand that they have done nothing wrong and they have already done something invaluable and very important for their child by getting them help and support. Then parents can work with their provider to track these sensory seeking behaviors by asking, “what is this behavior telling us my child needs?” By tracking and understanding sensory seeking through this lens, your clinician can help you make a plan to meet your child’s needs at home and at school.

Having a child with ADHD and sensory needs is not easy, but the help and support is out there! We are here for you and we are here to make things easier for you and your child. They don’t have to go through life struggling and neither do you. It can get easier and it will.

Conclusion

ADHD and sensory-seeking behaviors often intersect, leading to added challenges in social interactions and classroom settings. However, with the right support, treatment, and accommodations, these sensory needs can be effectively managed. This not only helps the child navigate their daily life more comfortably but also fosters an environment conducive to their growth and development.

ADHD Resource Guide Therapy By Beth Church 0 Comments

ADHD Resource Guide

We have created a custom list of our favorite resources for more information about ADHD including websites, books, and podcasts. Please see our guide below and bookmark this page so you can refer back to it anytime!

links:

www.chadd.org – Children and Adults with ADHD Support Group

www.parentsmedguide.org – Discussion of ADHD to include medications

www.myadhd.com – Online resource for literature about ADHD

www.addwarehouse.com – Online resource for literature about ADHD

Updated ADHD guidelines from the American Academy of Pediatrics

Taking Control: The ADHD Podcast by Nikki Kinzer

Parenting ADHD Podcast by Penny Williams

Practical ADHD Strategies Podcast by Laura Rolands

*Monarch Behavioral Health is not affiliated with any of the abovementioned resources 

CBT Skills Children Therapy Family Therapy Mental Wellness Self-improvement Teenage Therapy By Beth Church 0 Comments

5 Ways to Boost Summer Mental Health

Written & Edited by Dr. Julie Braciszewski, PhD, LP

 

We only get a couple months of warm weather and summer fun here in Michigan.  Let’s make the best of these long summer days! Summer activities, routines, and events pose opportunities to build mental wellness – but we do have to be strategic. Here are 5 ways you can purposefully build and support mental wellness in your or your loved one’s lives this summer.

 

1. Power up Social Skills

Social skills are a major building block of resilience and success for kids and adults. Almost everyone can use some social skill building and summer is the perfect time to work on these strategies. Perhaps you or your child need help learning how to engage in successful introductions to new friends, asking others for help, setting appropriate boundaries, dealing with conflict, or either directing play/activities or going with the flow a bit more? Whatever might help increase confidence and success in social interactions, summertime is a great time to hone these skills.

Here’s how to do it – Make a small list of social skills to practice for the summer. Before a social interaction, identify one specific skill. Talk about the skill and role play the skill; ask when and how the skill might be used. After the social interaction, be sure to talk or journal about how it went. What went well? What could use improvement? What will you do differently next time?

Summer camps focused on building social skills are a great way to build these skills quickly and get professionally guided practice with other kids. If your child is entering grades 2nd through 5th grade, you can sign them up for the Boys Super Social Summer Camp. Girls entering 5th through 8th grade can sign up for the Girl Strong Empowerment camp, which focuses on empowering social skill development for middle schoolers.

More info on MBH camps

2. Leverage Schedule Changes to Build Executive Functioning Skills

While it feels wonderful to be freed from the typical school year schedule, after a few days or weeks, kids often become bored and/or irritable, and parents can feel overwhelmed. Adults and kids who struggle with executive functioning may find schedule and routine changes especially difficult. Summer is an opportunity to develop and practice new executive functioning strategies. For instance, plotting out the daily and weekly schedule can help everyone in the household orient to changing routines and expectations.  For families, this might include mapping out parent work schedules, who is on kid caretaking duty each day, and scheduled activities such as practices, social hangouts, and camps. However, be sure to mindfully schedule free time! Purposefully put it on the calendar so you or your child knows when a block of free time will occur, and we can look forward to and schedule something fun. If your child or teen continues to struggle with their summer schedule, completing daily routines, or getting stuck when faced with transitions, make the schedule visual – color code different types of activities and include pictures. It might seem silly to do for an older kid or teen – but being able to orient oneself to the day with a brief glance really helps regulate emotions and executive functioning.

 

3. Mindful (not mindless) Screen Time

As daily routines and schedules loosen up, screens often fill in the blanks. However, increased screen time is typically associated with decreased positive mood, increased anxiety, and increased irritability. Summer is a great time to facilitate insights and skills that increase screen time regulation – set a daily screen ‘allowance’, ask yourself or your kid how this allowance will be ‘spent’, and follow up by asking how it went or sitting down together to look at screen time on a tracking app. If you or your child has trouble conceptualizing their screen time allowance, make it visual – draw a circle or bar graph to represent the number of minutes that can be ‘spent’ on each app or game. To increase insight and motivation to self-regulate screen time, reflect on days in which you or your child used screens more; how do your/their bodies and brains feel? On days screens are used less; how do your/their bodies and brains feel? Kids and adults often both need help developing the ability to reflect on how screens actually make their brains and bodies feel and enacting effective regulation skills.

4. Focused Bonding

Sometimes the adventures we can have during summer are the perfect prescription for family or relationship closeness. Research shows that when families feel close and connected, including strong child-parent communication, bonding time with siblings and regular family mealtimes, kids and teens are less likely to experience depression. Relationship closeness built on shared experience also impacts adults’ mood and anxiety positively. However, the summer schedule can be overwhelming. One trick is to build in small, focused bursts of relationship focused time. This might look like an end of day 10-minute check in with purposeful physical contact, watching a short video clip that’s part of a series 3-4 times per week, or sharing meals together regularly.  Building relationship routines that include regular, seemingly inconsequential time spent together, as well as larger adventures will help you and/or your child build resilience.

 

5. Address Mental Health Issues Now

Don’t wait for mental health issues to go away on their own. If emotional or behavioral difficulties last more than 2 weeks, it’s not a ‘phase’, get real support and guidance.  Summer is a great time to start therapy, engage in a short-term treatment plan to build resilience, or engage in a camp supporting mental wellness. We encourage people to reach out before a crisis occurs, so that when difficult situations or events occur, you or your child already have coping strategies in place.

 

Anxiety Individual Treatment PTSD Therapy Trauma By Beth Church 0 Comments

Resources for Coping With Tragedy and Trauma

In the immediate aftermath of tragedy there are ways we can support ourselves and our loved ones to reduce distress and build resilience and coping. The complex physical, emotional, and behavioral aftershocks of trauma can hit immediately after an event, or occur over time in what can feel like surprising waves of reactions.

Please see below for resources on coping with tragedy and trauma. And as always, please reach out if you or a loved one needs support.

Contact MBH Now:

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How to cope with traumatic stress: Common reactions and responses, coping strategies and when to seek further help

https://www.apa.org/topics/trauma/stress

 

7 tools for managing traumatic stress

https://www.nami.org/Blogs/NAMI-Blog/October-2020/7-Tools-for-Managing-Traumatic-Stress

 

Coping with traumatic stress: Common (and less common) physical, cognitive, emotional, and behavioral signs of traumatic stress

https://helpcenter.stanford.edu/resources/work-related-resources/coping-traumatic-stress

 

Information and resources on Psychological First Aid: An immediate response strategy

https://www.nctsn.org/treatments-and-practices/psychological-first-aid-and-skills-for-psychological-recovery/about-pfa

 

Anxiety Depression Individual Treatment Men's Health Relationships Therapy By Beth Church 0 Comments

Men’s Health: Strength & Courage in Pursuit of Mental Wellness

Written by: Dr. Darren Jones, PhD, LP
Edited by: Dr. Julie Braciszewski, PhD, LP

Currently, men are experiencing mental health distress at alarmingly high rates. This distress may look different than stereotypical anxiety or depression, but causes just as much disruption in life. Research tells us that men tend to focus distress outward, engaging in externalizing behaviors such as initiating more relationship conflict, throwing themselves into work, using alcohol or other substances, and/or increasing time spent on ‘escape’ type activities such as video games.  Despite how disruptive these behaviors might be to their lives, men are far less likely than others to seek help. One of the main reasons is due to the stigma associated with seeking mental health services. Though there has been notable progress in reducing the stigma of seeking mental health services in recent years, there is still much work to be done.

Where Does Stigma Come From?

On average boys receive less social emotional coaching as compared to girls. Throughout childhood, adolescence, and into manhood, men receive messages that often inhibit and even punish genuine emotional expression and help seeking. This creates significant barriers to acknowledging distress and seeking effective help. In fact, we know men are currently suffering from high rates of anxiety and depression. In a 2021 survey, 82% of U.S. men ages 25-45 reported moderate to severe feelings of stress, 73% reported symptoms of anxiety, and over 61% reported symptoms of depression. Given that the last several years have increased most individual’s stress, and mental health distress is at an all time high, we must battle the stereotypes that keep men from getting effective care.

A research article published earlier this year in the American Journal of Men’s Health addresses this important topic. The authors reviewed published research from the past decade on the stigma surrounding men’s mental health. They reported that a consistent finding was that men frequently internalize a stereotyped male identity that assumes that being a man means being strong, self-reliant, and healthy. Internalizing means that men often self-identify with and judge themselves against these ‘standards’. These same stereotypes view men with mental health issues as being weak, inadequate, and unmanly. These stereotypes contribute to stigma that creates a barrier for men to access and engage in mental health treatment.

The good news is that all men can play a valuable role in reducing this stigma. The authors describe three promising strategies to pursue.

Peer Support Breaks Stereotypes

First, the role of peer support is vital. Men who experience mental health issues can serve as important sources of support for other men who need services. Setting up formal peer support networks are one way that organizations and communities can encourage and facilitate these connections. However, on a more personal level, informing your friends, dad, uncles, neighbors and coworkers that you are experiencing mental health distress and are seeking out mental health support can also facilitate peer support. Sharing your experiences draws these peer support networks together and more men in your life are likely to seek the support they deserve.

Mental Health Literacy Among Men

Second, mental health literacy can be improved by creating opportunities for men to have interactions with mental health professionals that include positive messaging. Consider inviting a mental health professional to deliver a presentation to your company, church, or social group. If you have engaged in mental health support, share your knowledge of the process and services.

Help Seeking is Strong and Courageous

Third, when men seek help for mental health issues we should frame that behavior as strength- based and courageous. Let your sons, brothers, friends, and co-workers know that you support them and view their seeking help as a positive and laudatory action.

Men may be socialized to inhibit emotional expression and may be taught fewer or less varied coping skills while growing up. But this doesn’t have to get in the way of obtaining the services and support they need to experience happiness, security, and growth. With rates of mental health distress so high currently, all men have an important opportunity to reduce stigma and play a positive role in helping more people access the care that they need.

 

ADHD Advocacy Child Wellness Children Therapy Confidence Teenage Testing Therapy By Beth Church 0 Comments

How Do We Know ADHD is a REAL Disorder?

 

 

Anastasia Skobkareva, MA.
Dr. Julie Braciszewski, PhD.

Some people may think that ADHD is just a set of habits or a quirky personality type, but the truth is far more in-depth and interesting ADHD is a neurodevelopmental disorder that first appears in childhood and continues to affect individuals throughout adulthood. The label neurodevelopmental means that ADHD stems from differences in brain development. These differences in brain development result in difficulties with emotional and behavioral control as well as the brain processes responsible for planning, organizing, and executing tasks. Of course, most people have difficulties with inattention, overactivity, or impulsiveness at times. What distinguishes individuals with ADHD from those without the disorder, is the far greater frequency and severity with which these behavioral and emotional patterns occur, and the far greater impairment these difficulties cause in many areas of life, such as school, home, work, and relationships. ADHD is primarily a disorder of the cognitive abilities needed for self-regulation. These cognitive, or mental abilities are called executive functions and are the fundamental brain processes responsible for organizing goal driven behavior and inhibiting impulses. Individuals with ADHD struggle to remember what needs to be done, make a plan, conceptualize and manage time, remember and follow constraints and rules, identify ways to overcome obstacles, and experience extreme variability in their responses to situations. They also struggle to switch between tasks or situations, inhibit off task or ineffective behavior, and modulate emotional responding. Getting an accurate diagnosis of ADHD can be tricky because several other disorders have overlapping behavioral and emotional symptoms. Because of this, it’s important to understand how we know ADHD is a real disorder, and how we go about making an accurate diagnosis.

How do we know that ADHD is a REAL disorder?

Many people ask, how do you know ADHD is a real disorder? How do you know these difficulties aren’t just ‘bad’ behavior, ‘bad’ habits, or a ‘difficult’ personality? To answer this, we turn to the last several decades of brain research on ADHD. Research clearly and repeatedly indicates that the ADHD brain is developing differently from the non-ADHD brain. When we look at groups of hundreds or even thousands of ADHD brains compared to non-ADHD brains, the differences in brain development between the groups are very clear. This profile of brain development differences is distinct and does not mirror any other disorder or injury. It is incredibly important to dispel any ideas that ADHD is due to an individual simply not trying hard enough or poor behavioral management. Instead, individuals with ADHD, and parents raising kids with ADHD, are often the hardest working people in the room! So why can’t we diagnose ADHD with brain imaging like a CAT scan or MRI? The truth is, ADHD affects several areas and functions of the brain and is a disorder with a wide range of symptoms and presentations. Although we can tell the difference between groups of brains very clearly, when just looking at one individual’s brain imaging results, the information just isn’t enough to ‘see’ ADHD clearly. This is actually the case for many medical disorders and diagnoses that originate or involve the brain. Many disorders can not be detected by brain imaging alone and require further testing, often by a psychologist or medical professional. To diagnose ADHD we use a battery of tests that assess these specific areas of brain functioning, and also rule out all other disorders that have common symptoms with ADHD, such as anxiety disorders and learning disorders. This type of assessment, a neuropsychological assessment, is an accurate way to diagnose ADHD in both children and adults.

What Causes ADHD?

Research suggests that ADHD is a result of one or more issues that affect brain development. In the majority of cases, ADHD brain differences are due to genetics; inherited from parents. In recent years, specific genes and gene mutations have even been identified as likely causing or contributing significantly to ADHD. However, in a minority of cases, brain development delays are due to subtle brain injuries or exposure to substances or toxins that occurs during gestation, birth, or early childhood. We also know that getting the correct treatment helps brain areas affected by ADHD to develop further.

How are ADHD brains developing differently?

We know ADHD is a real disorder and that ADHD brains are developing differently, but in what ways? The brains of individuals with ADHD have structural and functional differences, as well as differences in brain chemistry when compared to typically developing brains.

Brain Activity

Studies using an electroencephalograph (EEG), which measures brain activity, indicate that the electrical activity in brains of children with ADHD is lower than that of typically developing children. Specifically, children with ADHD have an increased amount of slow-wave brain activity which is often associated with immaturity of the brain, drowsiness, and lack of concentration. Children with ADHD have also been found to have less blood flow to the frontal area and in the caudate nucleus, which is important in inhibiting behavior and sustaining attention. Now, you might be wondering how is it that children with ADHD, who appear more active and energetic than children without ADHD, could have brains that are less active? The areas of the brain that are less active in those with ADHD are those areas that are responsible for inhibiting behaviors, delaying responding to situations, and permitting us to think about our potential actions and consequences before we respond. The less active these centers are, the less self-control and self-regulation an individual will be able to demonstrate. Thus, these areas of underactivity result in more difficulty regulating emotional and behavioral responding.

Brain Chemistry

Neurotransmitters are the chemical messengers in the brain that help transmit information from one nerve cell to another. Individuals with ADHD appear to have less of these messengers, or cells in the brain are less sensitive to them. Specifically, evidence seems to point to a problem in how much dopamine (and possibly norepinephrine) is produced and released in the brains of those with ADHD. Therefor, stimulant and non-stimulant medications, used to treat ADHD, work to make more of these chemical messengers available. This helps with communication between brain centers and structures and produces significant improvements in behavioral and emotional regulation of those with ADHD.

Treatment of ADHD: There’s Hope!

Individuals with ADHD posses a great many strengths such as creativity, ability to hyper-focus on tasks and areas of great interest, and less traditional problem-solving approaches. Evidence-based treatment for ADHD often includes medication prescribed by a medical practitioner, as well as Cognitive Behavioral Therapy (CBT) and parent support. Those uncomfortable with medication often engage in CBT alone and experience a great deal of improvement. While CBT helps the individual develop coping strategies and effective patterns of thinking and behaving, treatment also focuses on building personal strengths and positive identity. Although ADHD is a lifelong neurodevelopmental disorder, and symptoms generally persist into adulthood, we do know that children who are treated with medication and therapy (specifically cognitive behavioral therapy with parent support) have the best outcomes in adulthood. Medications and evidence-based therapy appear to improve brain volume and connectivity over time, implying that engaging in treatment may actually help the brain maturation process. The interaction of increased learning opportunities due to proper treatment also has a positive impact on brain growth and connectivity. As an individual with ADHD obtains treatment, they are actually changing their brain! Treatment for pediatric ADHD should also include a parent component. Parenting support focuses on developing parenting practices and strategies, as well as household structure that support the functioning and growth of a child with  ADHD. Kids with ADHD often do not respond to typical parenting strategies and need more ADHD specific support. And finally, treatment for ADHD also involves receiving support and accommodation in the school and/or work environment. Those with ADHD can flourish when they are working simultaneously to use effective coping and capitalize on their strengths.