Gabrielle i4 Solutions, Author at Psychological Preventative Health, PLLC

Loneliness Epidemic

US Surgeon General, Vivek Murthy, has discussed the epidemic of loneliness and isolation faced by Americans today. He began his conversation back in 2020 before we even could comprehend the lasting effects of mandating or requiring isolation – and concerns have continued to grow the past 4 years. He wrote a report about it that was published in 2023 that can be found here (https://www.hhs.gov/sites/default/files/surgeon-general-social-connection-advisory.pdf)

We still don’t quite comprehend the lasting damage of loneliness or isolation on individuals. What we do know is that humans are wired for connection and attachment. We need other people. Throughout these few blogs we will explore some of what loneliness means and what we’ve started to learn about its impact on our mental and physical health.

Touch starvation – there was a study done in 1959 by Harry Harlow to explore attachment, connection, and maternal bonding. Through the study he explored the impact of social isolation in a fairly social species of monkeys, they were infant monkeys without their mother. In their cages they were given two surrogate mother figures; one was a wire mother only with the food there and the other was a cloth made mother. The monkeys in isolation, when introduced to the surrogates, would go to the wire mother for food and then stayed for hours with the comfort, cloth mother. This was later called contact comfort.

Here is a video to see examples from the Harlow study: (https://www.youtube.com/watch?v=OrNBEhzjg8I). Additional video explanation of what lessons persisted through time and exploring that this study today is considered highly unethical (https://www.youtube.com/watch?v=qEEEu1HEtU0) Although there were important lessons learned, they were later seen to have great moral implications on the impact of forced isolation on another living being. That being said, Harlow showed that comfort, nurturing, and support took priority over food when there was a choice.

Touch starvation continued – other non-human mammals will scratch out their fur when isolated for too long. For inmates in solitary confinement in prisons across the world have little to no access to human contact, sanitary napkins, medicine, or exercise. In the US they can spend an average of 8-12 months isolated; in Germany it is an average of 8 hours (NBC). These inmates are more likely to turn to self-harm and attempt suicide (Luigi et al., 2020).

Loneliness as a “silent epidemic”. This epidemic is affecting close to 50% of the US population and negatively impacting people’s mental and physical health. More than 25% of emergency room visits are said to be related to loneliness (The United States Surgeon General; Murthy 2020). This epidemic is worse for people with high Adverse Childhood Experiences (Landry, et al., 2022; Lin & Chiao (2020)).

Contributors to isolation and loneliness include: social media, technology, lack of social engagement in person, high amounts of stress, over working, financial stressors, medical care barriers, food insecurity, fears of rejection and abandonment. Misunderstandings, microaggressions, assumptions, and discrimination.

Loneliness doesn’t refer to being physically alone in a particular environment; sometimes this feeling becomes worse in a crowd. Loneliness is related to feeling alone in our hearts – it is the feeling of being emotionally disconnected from others.

We can frequently feel alone in our experiences, this may or may not be true. When we perceive we are alone and that others don’t understand or get what we are going through; we suffer. That suffering increases the more we hold to that belief we are alone. This is also exacerbated when we feel disconnected from ourselves, others, our sense of self, or our purpose.

Next time we will explore how loneliness can show up in behaviors, thoughts, mental and physical health.

Written by Katie Walter

The Connection Between Grief and Mental Health

Although grief is a normal and natural response, its effects go far beyond emotional pain. It profoundly impacts mental health, often intertwining with conditions like anxiety, depression, and even post-traumatic stress disorder (PTSD).

How Grief Affects Mental Health

Grief is more than sadness; it’s a complex process that influences emotional, psychological, and physical well-being. Common mental health challenges that individuals in Salt Lake City experience during grief include:

Depression: Persistent sadness, loss of interest in daily activities, fatigue, and hopelessness often accompany grief—especially after a significant loss.
Anxiety: The uncertainty and fear of facing life without a loved one or a lost opportunity can lead to heightened anxiety.
PTSD: For those who’ve experienced a traumatic loss, such as the sudden death of a loved one, symptoms of PTSD—like flashbacks, nightmares, and hypervigilance—may arise.
Complicated Grief: This occurs when grief becomes prolonged and interferes with daily life. It’s characterized by an inability to move forward, obsessive thoughts about the loss, and intense emotional pain.

The Mental Health Grieving Process

Grief is often described as a series of stages—denial, anger, bargaining, depression, and acceptance—but not everyone in Ogden follows these in a linear order. For some, emotions may cycle unpredictably, making it difficult to identify when normal grieving transitions into a mental health concern.

The Importance of Seeking Support

Many people in Logan hesitate to seek help during grief, believing they must endure it alone. However, unprocessed grief can evolve into chronic mental health issues. Professional support in Salt Lake can help individuals process their emotions healthily, prevent complications, and promote resilience.

Types of Support

Therapy: Grief counseling or therapy in Ogden provides a safe space to express feelings and develop coping mechanisms. Therapists often use approaches like Cognitive Behavioral Therapy (CBT) or Acceptance and Commitment Therapy (ACT) to address grief’s mental health effects.
Support Groups: Sharing experiences with others who’ve experienced similar losses can foster community and reduce isolation.
Mind-Body Techniques: Mindfulness, yoga, and meditation can reduce stress and improve emotional regulation during grief.

Coping Strategies for Managing Grief and Mental Health

Acknowledge Your Feelings: Allow yourself to feel sadness, anger, or confusion without judgment.
Create Routines: Establishing daily routines can provide stability during a turbulent time.
Stay Connected: Seek support from friends, family, or community groups. Isolation often exacerbates grief’s impact on mental health.
Engage in Self-Care: Prioritize sleep, nutrition, and physical activity to nurture your body and mind.
Set Small Goals: Break larger tasks into manageable steps to regain a sense of accomplishment.

Navigating Grief and Mental Health

Grief and mental health are deeply interconnected, and navigating this relationship requires understanding, patience, and support. Healing is not about forgetting the loss but learning to live with it. By recognizing the impact of grief on mental health and seeking timely help, individuals in Logan can find pathways to resilience and recovery.

Remember, you don’t have to face grief alone. Professional support and a compassionate community can significantly impact your journey. Contact PPH today to get the help you need.

3 Reasons Gay Couples May Want to Attend Therapy Together

Therapy can be a transformative tool for couples in Ogden who want to strengthen their relationship, improve communication, and better handle their unique challenges. For gay couples, therapy provides a supportive environment to address specific concerns that may impact their relationship dynamics, helping them build resilience together.

Here are three powerful reasons why a gay couple might consider attending therapy.

1. Addressing and Navigating Societal Pressures

While many people today accept and support gay relationships, some societal challenges, such as discrimination, prejudice, or even subtle microaggressions, can still create stress in relationships. External judgment or disapproval from family members, friends, or community members can lead to feelings of isolation, frustration, and sometimes even shame. Therapy can help couples in Salt Lake City build coping strategies, develop emotional resilience, and work together to shield their relationship from these pressures, empowering both partners to navigate external negativity with strength and understanding.

2. Improving Communication and Conflict Resolution

Like any couple, gay couples can benefit from learning effective communication and conflict-resolution skills. Therapy in Logan provides a safe space to explore each partner’s needs, discuss sensitive topics, and practice healthy ways to express emotions and resolve disagreements. Gay couples may experience unique stressors around issues such as “coming out,” role expectations, and family acceptance, which can make open communication even more essential. Working with a therapist can help both partners articulate their perspectives, understand each other better, and create a solid foundation for growth and intimacy.

3. Strengthening Intimacy and Emotional Connection

Therapy can also help couples deepen their emotional bond and enhance intimacy. Through exercises that build trust, encourage vulnerability, and improve understanding, couples can cultivate a stronger, more fulfilling connection. For gay couples in Ogden who may have faced a history of rejection or invalidation due to their sexuality, therapy offers a secure environment to reconnect and grow together, celebrating the love they share. These sessions can also help couples understand how their unique identities and experiences shape their relationship, fostering appreciation and mutual respect.

Therapy for Gay Couples

Therapy is a powerful resource that provides both practical tools and emotional support to help gay couples in Logan navigate challenges, improve communication, and build a stronger, more connected partnership. It’s an investment in the relationship that can lead to a happier, more fulfilling life together.

Contact PPH today to learn more about our LGBTQ+ therapy services.

Trust and Communication, Pt 2

Picking up from a few blogs ago – let’s review briefly trust according to Brene Brown’s BRAVING acronym (https://brenebrown.com/podcast/the-anatomy-of-trust/)

Boundaries
Reliability
Accountability
Vault
Integrity
Non Judgment
Generosity

Again, each of these elements do not need to be rigid rules. There is a certain ebb and flow in communication and relationships. It’s important to let guidelines be reminders, posts, areas to grow together and learn together.

Now we will turn to John & Julie Gottman (gottman.com) and their 4 Horsemen along with their antidotes. If you haven’t heard of the Gottman’s, they are couples and relationship experts who have spent decades understanding the nuance of what works as well as what damages a relationship. They have knowledge that therapists can learn; if you are looking for a couple’s counselor, finding a Gottman Trained person is almost always the best way to go. In our office we have a few!

To keep to the topic of trust and communication – the 4 Horsemen are seen as things that degrade communication between partners and can fracture trust. These are studied most intensely in romantic relationships however, can completely be applied to parent/child, sibling, friendship, and professional relationships. Lindsay Braman (https://lindsaybraman.com) illustrated them as such:

Is it becoming more clear how these communication breakdowns can lead to fractured trust? How many of us can reflect on how we speak to others and see these patterns at work in our daily lives? I know I can. It’s definite growth to be able to look at current communication, take accountability for the part we’ve played and work to do different. The Gottman’s (gottman.com) have an excellent blog breaking down the 4 horsemen into greater detail to enrich understanding. Check it out here > https://www.gottman.com/blog/the-four-horsemen-recognizing-criticism-contempt-defensiveness-and-stonewalling/

Here is an additional image for which antidote to apply to which horsemen:

For further information on the antidotes and how to apply them please see the blog from the Gottman Institute > https://www.gottman.com/blog/the-four-horsemen-the-antidotes/

Communication is an inherently vulnerable act; our words can represent our most authentic, true self *and* words can tear that inner self down. May we all do our part to communicate with more care, compassion, and do our part to apply these antidotes freely.

Written by Katie Walter

The Importance of Healthy Co-Parenting for Children

In Salt Lake City, families come in all shapes and sizes. Whether due to divorce, separation, or other circumstances, many children find themselves in co-parenting situations. While this arrangement can be challenging, healthy co-parenting is essential for a child’s emotional and psychological well-being.

1. Stability and Consistency

Children in Ogden thrive on routine and predictability. Healthy co-parenting creates a stable environment where children know what to expect from each parent. Consistency in rules, discipline, and daily routines helps children feel secure, reducing anxiety and fostering a sense of normalcy.

2. Emotional Support

Co-parenting in Logan allows children to receive emotional support from both parents, even if they live apart. A healthy relationship between parents means they can communicate effectively about their child’s needs, ensuring that the child feels loved and supported from both sides. When parents work together, children are less likely to feel caught in the middle or guilty about loving both parents.

3. Positive Role Models

Children learn from the behavior of adults around them. When parents in Salt Lake City demonstrate respectful communication, problem-solving, and conflict resolution, they model healthy relationships. This not only sets a standard for children’s future relationships but also teaches them important life skills, such as empathy and cooperation.

4. Reduced Conflict and Stress

High-conflict co-parenting can create a toxic atmosphere that negatively impacts children. Oppositely, in Logan, healthy co-parenting minimizes conflict, allowing children to enjoy their time with each parent without the burden of adult disputes. Less stress in their environment leads to better emotional and mental health for kids.

5. Enhanced Social Skills

Children in Ogden benefit from observing and interacting with parents who effectively co-parent. These interactions teach them how to navigate their own relationships and conflicts in the future. Kids learn the importance of compromise, negotiation, and understanding different perspectives, all of which are essential for developing strong social skills.

6. A Sense of Belonging

When parents in Salt Lake City co-parent effectively, children feel a greater sense of belonging and acceptance within their family units. They see both parents working together for their well-being, which reinforces the idea that family is about love and support, regardless of living arrangements.

7. Academic Success

Research has shown that children from Ogden homes with healthy co-parenting relationships tend to perform better academically. When parents collaborate on educational goals, attend school events together, and communicate about their child’s progress, it fosters an environment that values learning and achievement.

8. Long-Term Mental Health

Children exposed to healthy co-parenting in Logan are less likely to experience anxiety, depression, and behavioral issues. A nurturing co-parenting relationship can lead to better emotional resilience and coping mechanisms as they grow older, ultimately contributing to a healthier adult life.

PPH Can Help Create Healthier Co-Parenting

For co-parents struggling with communication, differences, and more, contact PPH today to learn more about how therapy can benefit co-parenting.

6 Tips for Managing Borderline Personality Disorder

Borderline Personality Disorder (BPD) is a complex mental health condition that affects how a person thinks and feels about themselves and others, leading to problems with emotional regulation, self-image, and relationships. Managing BPD can be challenging, but with the right strategies, it is possible to lead a fulfilling life.

Here are some tips that can help individuals with BPD navigate their emotions and relationships more effectively.

1. Practice Mindfulness

Mindfulness involves being present in the moment without judgment. It helps in recognizing and understanding your emotions without being overwhelmed by them. Techniques like deep breathing, meditation, and grounding exercises can reduce impulsivity and emotional reactivity, common challenges for those with BPD.

2. Develop Healthy Coping Mechanisms

Learning to manage stress in healthy ways is crucial. Instead of resorting to self-destructive behaviors, find activities that provide relief and comfort, such as exercise, journaling, or engaging in a creative hobby. These activities can help divert your mind from distressing thoughts and emotions.

3. Build a Strong Support System

Having a reliable support system is vital for anyone with BPD. This can include family members, friends, therapists, or support groups. Being able to talk to someone who understands your struggles can provide comfort and perspective during difficult times.

4. Engage in Dialectical Behavior Therapy (DBT)

DBT is a type of therapy specifically designed for BPD. It combines cognitive-behavioral techniques with mindfulness strategies. DBT focuses on teaching skills to manage emotions, tolerate distress, and improve relationships. Working with a trained DBT therapist can make a significant difference in managing BPD symptoms.

5. Focus on Self-Care & Self-Compassion

Taking care of your physical health can positively impact your mental health. Regular exercise, a balanced diet, sufficient sleep, and avoiding alcohol or drugs can stabilize your mood and improve your overall well-being. Incorporating relaxation techniques, like yoga or warm baths, can also be beneficial.

Individuals with BPD often struggle with self-criticism and feelings of worthlessness. Practicing self-compassion involves treating yourself with kindness and understanding, especially during times of distress. Remind yourself that it’s okay to make mistakes and that you are worthy of love and support.

6. Stay Committed to Treatment

Managing BPD is a lifelong journey, and staying committed to treatment is essential. Whether it’s therapy, medication, or a combination of both, consistency is key. Don’t hesitate to reach out to your healthcare provider and therapist if you feel your treatment plan needs adjustments.

How Therapy Can Help Women Balancing Careers & Family

Balancing work and family can be a significant challenge for working women, leading to stress, anxiety, and burnout. Therapy can be an effective way to navigate these challenges, providing support, coping strategies, and a space to explore personal and professional concerns.

Here’s an overview of how therapy can help.

Understanding the Challenges

Balancing work and a family can sometimes feel overwhelming.

Juggling deadlines, meetings, and work responsibilities can be overwhelming. Women often face additional pressures, such as gender bias and the need to prove their competence. Additionally, managing household chores, childcare, and family obligations adds another layer of stress. The expectation to be a perfect mother and partner can be daunting.

Identifying Priorities and Setting Boundaries

Therapy Techniques:

Cognitive Behavioral Therapy (CBT): Helps identify negative thought patterns and replace them with positive ones.
Mindfulness and Stress Reduction: Techniques such as meditation and deep breathing to stay present and reduce anxiety.

Setting Boundaries:

Learning to say no without guilt is crucial for maintaining a healthy balance between work and family life. By prioritizing tasks and focusing on what truly matters, you can manage your responsibilities more effectively. Setting specific work hours and adhering to them ensures that family time is protected, allowing you to be present and engaged with your loved ones.

Improving Communication

At work, it is crucial to communicate clearly with employers about workload and deadlines to ensure mutual understanding and manage expectations effectively. Additionally, seeking support from colleagues or mentors can provide valuable guidance, assistance, and a sense of camaraderie, helping to navigate challenges and enhance professional development.

While at home, it’s crucial to discuss expectations and share responsibilities with family members to create a supportive and balanced environment. Fostering open communication allows everyone to understand and support each other’s needs, ensuring that all members contribute and feel valued. This collaborative approach not only eases the burden on individuals but also strengthens family bonds and promotes a harmonious household.

Seeking Support Networks

Professional Support:

Regular therapy sessions to discuss ongoing challenges and progress.
Support groups for working mothers to share experiences and advice.

Personal Support:

Lean on friends and family for emotional support.
Build a network of fellow working parents for practical support, like carpooling or babysitting swaps.

Navigating Career and Personal Goals

Career development for working women involves setting realistic career goals that align with both personal values and family needs. This might include seeking flexible working arrangements, such as remote work or part-time options, to better balance professional aspirations with family responsibilities.

Outside of work, personal fulfillment is essential for maintaining a balanced and satisfying life. It involves pursuing hobbies and interests outside of work and family responsibilities, allowing individuals to engage in activities that bring joy and satisfaction.

Maintaining Mental Health

Regular therapy provides continual support to navigate new challenges as they arise, offering a space to process emotions and experiences. Incorporating mindfulness practices into daily routines and taking regular breaks can help maintain mental health and prevent burnout.

Trust and Communication, Pt. I

In relationships there are many ways that things can go wrong. When it’s worked out most of those things can improve when there is more open, clear, assertive communication and trust. We are going to split this into two parts and first talk about trust.

Trust is defined as – assured reliance on the character, ability, strength, or truth of someone or something; one in which confidence is placed; dependence on something future or contingent: hope. Trust for most individuals can be powerful, vulnerable, and at times fragile.

Brene Brown (https://brenebrown.com/podcast/the-anatomy-of-trust/) discusses trust in a podcast titled “The Anatomy of Trust” as having seven elements. These elements are: boundaries, reliability, accountability, vault, integrity, non judgment, and generosity. A good portion of these elements are taught in DBT as well.

Let’s start with boundaries – setting boundaries is making clear what’s okay and what’s not okay with the explanation of why. Boundaries are crucial to self-respect and self-love. They help others know what we need and what we are okay with doing.

Reliability comes next – do what you say you will do. Stay aware of your competencies and limitations, don’t overpromise; deliver commitments and balance competing priorities.

Accountability – take ownership of the mistakes made, apologize, and make amends. The power of an apology can be transformative.

Vault – not sharing information or experiences that are not yours to share.

Integrity – choosing courage over comfort; what’s right over what’s fun, fast, or easy; and practicing personal values not just saying them.

Non Judgment – being able to ask for what is needed from each person in the relationship; talk about how everyone is feeling without judgment.

Generosity – extending the most generous interpretation to the intentions, words, and actions of others.

Each of these elements do not need to be rigid rules. There is a certain ebb and flow in communication and relationships. It’s important to let guidelines be reminders, posts, areas to grow together and learn together.

Trust helps as well in what DBT calls Interpersonal Effectiveness. This group of skills are about helping relationships grow, communicating clearly, assertively, and openly.

Three specific skills are: DEAR MAN, GIVE, and FAST.

DEAR MAN

Give

Fast

Again, communicating what we need and how we feel can feel quite complicated. There can be a lot of fear there; not knowing how they’ll respond. There is a skill called an “I statement” that many therapists, coaches, communication experts defer to when working on expressing a feeling and an unmet need. It has four parts: “I feel _________ when _________ because __________.” Request __________. They are excellent at diffusing conflict, opening up, seeking change.

An example of feeling betrayed: “I felt betrayed when I noticed you had cancelled our dinner last night because I then saw you with someone else. I need to have some more openness and honesty because we move forward.”

There are many ways to use “I statements” and they don’t always have to be used for difficult emotions and feelings. They can be used for expressing joy over something, contentment, curiosity. Be careful when trying “I statements” because saying “I feel like you don’t listen” is not an “I statement”, that is an opinion and can escalate an argument. Instead try “I felt unheard when I was sharing something scary because you were on your phone the whole time.” When we share our feelings in such a clear way there can be a path toward problem solving, deeper trust and relationship building.

Check in next week about further communication resources from The Gottman’s (gottman.com).

Written by Katie Walter

5 Tips for Managing Stress and Anxiety At Work

Managing stress and anxiety in the workplace is crucial for maintaining productivity, job satisfaction, and overall well-being. Here are five effective tips to help you manage stress and anxiety at work.

1. Prioritize and Organize Tasks

One of the primary sources of workplace stress is feeling overwhelmed by tasks. Prioritizing and organizing your workload can help alleviate this pressure. Start each day by listing tasks in order of importance. Use tools like to-do lists, planners, or project management software to keep track of your responsibilities. Breaking down large tasks into smaller, manageable steps can make them seem less daunting and more achievable.

2. Practice Mindfulness and Relaxation Techniques

Mindfulness and relaxation techniques can be powerful tools for managing stress and anxiety. Take short breaks throughout the day to practice deep breathing exercises, meditation, or even a brief walk. These practices can help clear your mind, reduce stress levels, and improve your focus and productivity.

3. Set Boundaries and Learn to Say No

Setting boundaries is essential to prevent burnout. It’s important to communicate your limits clearly to your colleagues and supervisors. If you’re already stretched thin, don’t hesitate to say no to additional tasks or projects. Politely but firmly decline extra work that you can’t handle, and suggest alternative solutions or timelines if possible. By managing your workload effectively, you’ll be able to maintain a healthier work-life balance.

4. Cultivate a Supportive Network

Having a supportive network of colleagues can make a significant difference in managing workplace stress and anxiety. Build positive relationships with your coworkers by offering support and seeking their help when needed. Don’t be afraid to share your feelings and concerns with trusted colleagues or supervisors. Sometimes, just talking about your stressors can provide relief and lead to practical solutions.

5. Focus on Self-Care Outside of Work

What you do outside of work can greatly impact how you handle stress and anxiety in the workplace. Make sure to prioritize self-care activities that help you relax and recharge. This could include regular exercise, hobbies, spending time with loved ones, or simply taking time for yourself to unwind. A well-balanced lifestyle can improve your resilience to stress and enhance your overall well-being.

It’s Okay To Seek Help

If you’re looking for specialists in individual therapy, who can walk you through these various stressors and anxieties, visit us at PPH. Individual therapy can help you take more control of your life, so you can go back to living with excitement and joy.

4 Ways Therapy Can Change a Family’s Dynamic

Family dynamics are the patterns of interaction and relationships among family members. These dynamics can significantly impact the well-being of each individual and the family. When these patterns are unhealthy or strained, therapy can be a transformative tool to help families navigate challenges and build stronger, healthier relationships.

Here are four ways therapy can change a family’s dynamic.

1. Improved Communication Skills

One of the most significant benefits of family therapy is improving communication skills among family members. Poor communication often leads to misunderstandings, conflicts, and unresolved issues. Therapy provides a safe and structured environment where family members can learn and practice effective communication techniques. These techniques include active listening, expressing thoughts and feelings openly yet respectfully, and using non-verbal cues effectively.

Therapists guide families in developing these skills, helping them to break down barriers and foster a more open and honest dialogue. As communication improves, family members can better understand each other’s perspectives, which can reduce conflicts and build stronger connections.

2. Conflict Resolution

Conflict is a natural part of any relationship, but unresolved or poorly managed conflicts can severely strain family dynamics. Therapy helps families develop healthy conflict-resolution strategies. A therapist can teach family members how to approach disagreements constructively, focus on problem-solving rather than blame, and develop empathy toward each other’s viewpoints.

Families can practice resolving conflicts in a safe environment through role-playing and other therapeutic techniques. Over time, these new skills can become ingrained, leading to a more harmonious household where conflicts are addressed promptly and effectively, rather than festering and causing long-term damage.

3. Enhanced Emotional Support

Family therapy emphasizes the importance of emotional support within the family unit. Often, family members may struggle to provide the support needed because they are dealing with their own emotional issues or because they do not know how to offer it effectively.

Therapists work with families to identify emotional needs and develop strategies to meet these needs. This can include learning how to provide validation, offering comfort, and being present for each other during difficult times. By enhancing emotional support, families can create a nurturing environment where every member feels valued and understood.

4. Strengthened Bonds and Relationships

Therapy can strengthen family bonds by fostering a greater sense of understanding and appreciation for each other. Through therapeutic exercises and discussions, family members can explore their individual roles within the family, recognize each other’s strengths, and acknowledge the contributions each person makes to the family dynamic.

This process of recognition and appreciation can lead to stronger relationships and a more cohesive family unit. By addressing underlying issues and promoting positive interactions, therapy helps families build a solid foundation of trust and mutual respect, which is essential for long-term harmony and stability.

Understanding Crisis and Safety through DBT Lens

What a crisis looks like:

In DBT you’re considered in crisis when your level of feeling distressed is a score of 70/100 or 7/10 or higher. Likely to be in a crisis when there are urges to engage in self-destructive behaviors.

Signs of a crisis:

1. Unable to complete daily tasks like getting dressed, brushing teeth, bathing, etc

2. Intrusive thoughts or actions of self-harm or suicide

3. Isolation from school, work, family, and friends

4. Increased agitation, risk-taking/out of control behavior

5. Abusive behavior to yourself or someone else

6. Having dramatic shifts in mood, sleeping or eating patterns

7. Loss of touch with reality, paranoia

What to do in a crisis:

1. Use TIPP to being distress down (TIPP is described in the blog about vulnerability)

2. After TIPP use other distress tolerance skills

3. Reach out to someone supportive and let them know you’re not doing well

4. Follow a safety plan created with an adult, therapist, doctor, or friend

5. Contact services that can help you immediately: dial 988, text “home” to 741-741, contact the University of Utah Warm Line, head to the local emergency room.

Create your own Coping Toolbox:

A distress toolbox is essentially a box filled with items and notes of coping strategies to help you regulate and express your emotions in a more connected way. It can be good to have one at home and one for on the go.

What to use as a toolbox: shoebox, food container, plastic tub, basket, cloth or plastic pouch.

Ideas for each of the 5 senses:

Touch – smooth rick or worry stone; fidget spinner or cube; stress ball; fluffy stuffed animal; massage roller; soft or weighted blanket

Smells – candle or candle melts; lavender scented items; essential oils; air freshener; container of lotion or sunscreen

Sound – music playlist; meditation chimes; recorded affirmations; white noise

Sight – coloring book; a sand garden; photos of loved ones or pets; soothing images of nature

Taste – chewing gum; hard candy; sour candy; chocolate; tea

A way to self soothe with the five senses –

DBT: Distress Tolerance

When in the moment upsetting, uncomfortable, and distressing emotions can feel too much. There is proof that with time the emotions will lessen and fade away. Imagine these emotions like a wave in the ocean – it comes in, gets bigger, harder to stay standing in, then will recede back out into the ocean. Emotions have a similar quality.

The rest of the distress tolerance skills are aimed to help us tolerate that distress and discomfort until we feel capable of managing the emotions directly. This one is called ACCEPTS and shares 7 skills to help tolerance:

Activities – do an activity that requires thought and concentration: cleaning a room, going for a walk, listening to music, talking to a friend.

Contributions – do something that allows you to focus on another person: volunteer, help someone, collect items to donate, make a gift for someone.

Comparisons – put the situation in perspective by comparing it to a time when things were worse or you felt less able to cope. Recognize your growth and ability to manage emotions has increased.

Emotions – do something that creates a new emotion: watch a funny video, watch a happy movie, practice some deep breathing.

Pushing Away – avoiding a painful situation or block it from your mind using a technique: set a timer, put thoughts in a box and tape it shut until you’re ready to come back to it.

Thoughts: use a mental strategy or an activity to shift your thoughts to something neutral. Ex: start with A and name something for each letter of the alphabet, counting, looking at an item and naming creative uses for it.

Sensations – find safe, physical sensations to distract from the distress emotions. This can be to “wake up” or “soothe” the sensations. Using sour candy, hold ice in your hand, drinking some water.

Our next skill is IMPROVE the moment which include many activities that can help you get through emotionally difficult times.

Imagery – using imagination to create a two minute vacation mentally from what’s going on.

Meaning – focusing on things that are personally important: consider values, purpose or reasons for what is going on.

Prayer – connecting to something greater can help. Does not need a religious connotation; use a mantra, quote, or song lyric to ground you.

Relaxation – take a warm bath or shower, practice yoga, breathing, go for a walk somewhere safe, pet an animal, curl up with a warm blanket.

One thing in the moment – bring mindfulness to what you’re doing. Tune in to the present, take things one thing at a time. Possibly using it as a mantra – “all I have to do right now is…” and complete the one task without the concern and worry of everything else.

Vacation – take a break. It’s as simple as putting down for a few minutes to hours; going for a drive or helping yourself be somewhere else. Does not have to be an actual trip. Cannot take more than one day.

Encouragement – sometimes be your own cheerleader; tell yourself “I can do it”, “I’m doing my best”, and many other statements that are reality based with a more positive tone.

Radical acceptance: this is one of the most difficult and helpful to adapt to personal life. This is accepting things as they are without resistance. Instead of the mental power of wanting things to be different or how they “should” be; radical acceptance means all the way, completely and totally.

It “rests on letting go of the illusion of control and a willingness to notice and accept things as they are right now, without judging.”

What needs to be accepted:

the facts of the situation or reality as it is – past and present

everyone has issues, focus on what you can control

everything has a cause even things that cause pain

life can be worth living even with painful moments

Why accept reality:

to change it, we must accept it first

pain can’t be avoided but we can avoid suffering by accepting the pain. Pain + Non-acceptance = Suffering

refusing to accept reality can keep you stuck in unhappiness, bitterness, anger, sadness, shame, or other painful emotions

acceptance may lead to sadness; usually peace and contentment follow

Remember radical acceptance is *not*:

approval, compassion, love, passivity, or resistance to change.

A lot of this can come down to looking at what you can and can’t control. You can control yourself (actions, reactions, words, most thoughts, behaviors, attitudes). You can’t control just about anything else (other people, situations, things)

7 Things Couples Can Expect from Marriage Therapy

Marriage is a beautiful journey filled with love, companionship, and shared experiences. However, even the strongest of relationships can face challenges along the way.

Whether it’s communication issues, conflicts over finances, intimacy concerns, or any other hurdles, seeking support through marriage therapy can provide couples with invaluable tools to navigate these rough waters together.

1. A Safe and Supportive Environment

One of the first things couples can expect from marriage therapy is a safe and supportive environment where they can openly express their thoughts, feelings, and concerns. A skilled therapist creates a non-judgmental space where both partners feel heard and understood. This environment fosters trust and encourages honest communication, which is essential for resolving conflicts and strengthening the relationship.

2. Improved Communication Skills

Communication lies at the heart of every healthy relationship. Yet, many couples struggle to effectively express themselves and truly listen to their partner’s perspective. Marriage therapy helps couples develop better communication skills by teaching them how to constructively express their needs and emotions and actively listen to each other without judgment or defensiveness. These improved communication skills not only enhance the quality of the relationship but also serve as a foundation for resolving conflicts more peacefully.

3. Understanding Relationship Dynamics

Marriage therapy offers couples an opportunity to gain deeper insights into the dynamics of their relationship. Therapists help couples identify patterns of behavior, triggers for conflicts, and underlying issues that may be contributing to relationship distress. By understanding these dynamics, couples can break free from negative cycles and develop healthier ways of relating to each other.

4. Conflict Resolution Strategies

Conflicts are inevitable in any relationship, but how couples handle them can make all the difference. Marriage therapy equips couples with effective conflict-resolution strategies that enable them to address disagreements respectfully and constructively. Rather than resorting to blame or criticism, couples learn to communicate their needs, validate each other’s feelings, and work together to find mutually satisfactory solutions.

5. Strengthening Emotional Intimacy

Emotional intimacy is the foundation of a strong and fulfilling relationship. Marriage therapy helps couples deepen their emotional connection by fostering empathy, vulnerability, and closeness. Through various therapeutic techniques such as guided discussions, role-playing exercises, and experiential activities, couples can rekindle their bond and rediscover the joy of being emotionally connected to each other.

6. Rediscovering Shared Goals and Values

Over time, couples may find themselves drifting apart as individual priorities and life circumstances change. Marriage therapy allows couples to realign their goals and values, both as individuals and as a couple. By exploring what matters most to each partner and finding common ground, couples can reignite their sense of purpose and unity in the relationship.

7. Building Resilience

Marriage therapy is not just about resolving current issues; it’s also about equipping couples with the skills and resilience to weather future challenges together. Therapists empower couples to develop coping strategies, problem-solving skills, and a strong support network to sustain them through life’s ups and downs. By investing in their relationship through therapy, couples can build a foundation that withstands the test of time.

Find a Marriage Therapist for You

Looking for someone to help you and your spouse? Contact Psychological Preventative Health today to find the right couples therapist for you.

Debunking 4 Misconceptions About Equine-Assisted Therapy

Equine-assisted therapy, often referred to as horse therapy or hippotherapy, has gained popularity as an alternative to traditional therapy methods. Despite its growing recognition and efficacy, several misconceptions surround this unique form of therapy.

Misconception 1: Equine-assisted therapy is only for horse lovers or experienced riders.

One of the most common misconceptions about equine-assisted therapy is that it is exclusively for individuals passionate about horses or with prior riding experience. However, this couldn’t be further from the truth. Equine-assisted therapy is designed to help individuals with a wide range of physical, emotional, or cognitive challenges—regardless of their prior horse experience.

Therapists specializing in equine-assisted therapy are trained to work with clients of all backgrounds and abilities. Whether someone has never been around a horse before or is an experienced equestrian, therapy sessions are tailored to meet each individual’s needs and goals.

Misconception 2: Equine-assisted therapy is only beneficial for physical disabilities.

While equine-assisted therapy is indeed beneficial for individuals with physical disabilities, its benefits extend far beyond the physical realm. Horses have a unique ability to connect with humans on an emotional level, making them ideal partners in therapy sessions.

Equine-assisted therapy has been shown to be effective in treating a wide range of mental health issues, including anxiety, depression, and PTSD. The presence of horses in therapy sessions can help clients feel more relaxed, build self-confidence, improve communication skills, and develop trust and empathy.

Misconception 3: Equine-assisted therapy is not evidence-based.

Some skeptics may argue that equine-assisted therapy lacks scientific evidence to support its effectiveness. However, numerous studies have demonstrated its positive impact on various physical and mental health outcomes.

Research has shown that interactions with horses can reduce stress hormones, improve mood, increase social interaction, and enhance emotional well-being. Furthermore, licensed therapists and healthcare professionals worldwide have integrated equine-assisted therapy into treatment plans, which proves it must work.

Misconception 4: Equine-assisted therapy is only suitable for children.

Although equine-assisted therapy is often associated with children, it is equally beneficial for adults of all ages. Horses have a universal appeal and can form meaningful connections with individuals of any age group.

Adults struggling with mental health issues, trauma, substance abuse, or other challenges can benefit greatly from equine-assisted therapy. The non-judgmental nature of horses creates a safe space for adults to explore their emotions, develop coping skills, and work toward personal growth and healing.

Equine-Assisted Therapy at PPH

Our equine-assisted therapy program at PPH will start in June; contact us today to learn more!

About DBT Continued

Thank you all for getting into the DBT skills with me. Another excellent way is to join one of our therapists in a DBT skills group where she will educate a group of adults in learning these very things I’m sharing with you here. Sometimes the in person education is much more helpful; reach out to our office to join that group.

Let’s continue by referencing the website where I was able to get a lot of this information; other than being trained in DBT the DBT Mega Bundle from https://shineandthrivetherapy.com/products/dbt-mega-bundle has been a huge resource in helping get this information to you all. They have an excellent workbook and flashcards that help make the information more accessible.

I missed one of the important components of DBT having skipped over what it means to think dialectically. In essence it is the ability to consider all sides of something and remembering that opposites can be true at the same time. In dialectical thinking we are moving from either or mentality like I am not doing my best because I still can be better.

Example: I am angry AND I can be respectful.

I hate what they did AND I still love them.

I want to change AND I’m afraid of change.

I am capable AND I need support.

This way of thinking has the ability to bring the mind more peace as two opposing thoughts can both be true. We can both need help AND want to work on our own without having to choose either or.

Here is a brief YouTube video explanation of dialectical thinking: https://www.youtube.com/watch?v=XFRMHBwHmTk

Distress Tolerance is the next group of knowledge for today. We may only get to begin it and more to come next time. It is learning to tolerate the emotional pain and distress we experience through using coping skills that will work. Distress Tolerance also is working on accepting reality as it is so pain does not turn to suffering.

When considering distress it’s important to be aware of your specific stress symptoms. Stress symptoms can be broken down into physical; emotional/cognitive; and behavioral categories. Physical symptoms can include: headaches, back pain, nausea, sweating, stomach pain. Emotional/cognitive can include: worry, difficulty concentrating, anger, memory problems, brain fog. Behavioral symptoms can include: constant racing thoughts, teeth grinding, substance use, procrastination, relationship issues, picking at nails and skin. There can be many other symptoms. This list is only to give you an idea of how in the moment before and during a stressful situation your mind and body can respond to stress. Some long-term consequences of stress are: anxiety disorders, depression, sleep disorders, and a weakened immune system among many others.

Coping behaviors we may fall to in regards to trying to cope with the stress are: negative self-talk, picking and biting at skin or nails, smoking, yelling at family and friends, emotional eating, avoiding social situations family and friends. Again there are more, this is an idea to gauge if you have turned to coping in ways that would not be most effective over time.

Before moving on to one great distress tolerance skill I’d like to share my personal opinion that because your coping has not been the most effective or healthy it does not mean you have failed. In high stress times or chronic almost unending stress you have found ways to survive and keep going. That is amazing. These skills are only to help you find more long term effective ways of supporting yourself or a loved one.

HALT Skill

Halt before engaging in impulsive, self-destructive, thoughtless behaviors and see if you are:

HUNGRY – get something nutritious and drink some water.

ANGRY – can impact our ability to stay in Wise Mind and throw us off balance.

LONELY – reach out to others you care about; have an interaction with someone who brings you joy.

TIRED – sleep is important; crucial to stability in mood and mental health.

Here is a brief video that gives more instruction on HALT:

https://www.youtube.com/watch?v=W9TgB5k-GOQ&t=20s

Come back next time and we will be continuing distress tolerance. Thanks!

Written by Katie Walter

About DBT

A little more about DBT (dialectical behavior therapy) – there are 4 categories of skills that it teaches. We will go through all 4 in the coming weeks starting with mindfulness today. Each skill will have an image or video to further explain it.

“Mindfulness is a way of befriending ourselves and our experience.” -Jon Kabat-Zinn

The goals DBT has for us as we work on mindfulness are: reduce suffering and increase happiness; increase control of your mind; experience reality as it is.

1. Wise Mind – is a balanced, aware perspective that helps in moving forward to goals, and using our innate wisdom. Wise mind is finding a middle path between an emotional mind and a reasonable mind. Emotional mind can be when we find ourselves ruled by our feelings, moods, and urges; dismissing facts and logic; being reactive and impulsive. Reasonable mind is when we find ourselves ruled by facts, reason, and logic; dismissing values and feelings; and seeming cool, rational, and task oriented. And wise mind is when we are using: intuitive thinking; common sense; balance; and wisdom.

https://youtu.be/MLnUvxg_9po?si=ycmWzK0GTDEbQxHt

Mindfulness “what” skills:

2. Observe – notice your body sensations (through your eyes, ears, nose, skin and tongue). Pay attention on purpose to the present moment. Practice wordless watching with watching thoughts come into your mind and let them slip right by like clouds in the sky. Notice each feeling, coming and going, like waves in the ocean. Observe both inside and outside yourself.

3. Describe – put words on the experience like when a feeling or thought arises, or you do something, acknowledge it. Label what you observe; put a name on your feelings. Label a thought as just a thought, a feeling as just a feeling, an action as just an action. Unglue your interpretations and opinions from the facts. Describe the “who, what, when, and where” that you observe. Just the facts. Remember if you can’t observe it through your senses, you can’t describe it.

4. Participate – throw yourself completely into activities of the current moment. Do not separate yourself from what is going on in the moment (dancing, cleaning, talking to a friend, feeling happy or sad). Become one with whatever you are doing, completely forgetting yourself. Throw your attention to the moment. Act intuitively from Wise Mind. Do just what is needed in each situation – neither willful (unwilling) nor sitting on your hands. Go with the flow – try your best to respond with spontaneity.

Mindfulness “how” skills:

5. Non-judgmentally – See, but don’t evaluate as good or bad; just the facts. Accept each moment like a blanket spread out on the lawn accepting both the rain and the sun and each leaf that falls upon it. Acknowledge the difference between the helpful and the harmful, the safe and the dangerous, but don’t judge them. Acknowledge your values, your wishes, your emotional reactions, but don’t judge them. When you find yourself judging, don’t judge your judging.

6. One-mindfully – pay attention to yourself now. be completely present to this one moment. Try a body scan meditation. Do one thing at a time notice the desire to be half-present, to be somewhere else, to go somewhere else in your mind, to multi-task…and then come back to one thing at a time. Let go of distractions if other actions, thoughts, or strong feelings distract you, go back to what you are doing…again, and again. Concentrate your mind if you find you are doing two things at a once, stop…go back to one thing at a time.

7. Effectively – be mindful of your goals in the situation and do what is necessary to achieve them. Focus on what works don’t let emotion mind get in the way of being effective. Act as skillfully as you can do what is needed for the situation you are in…not the situation you wish you were in; not the one that is fair; not the one that is more comfortable. Let go of willfulness and sitting on your hands.

This video is a summary of the mindfulness skills:

https://youtu.be/MLnUvxg_9po?si=ycmWzK0GTDEbQxHt

Check back in next time as we continue to work through the DBT skills.

Written by Katie Walter

Coping | PPH Therapy

When it comes to coping with stress, depression, anxiety and so much more it is important to have a variety of tools and strategies available to help.

Dialectic Behavioral Therapy (DBT) is an entire therapeutic approach that is made of coping skills and strategies to help life feel like it’s worth living. Coping strategies help us get through difficult times, manage stress, intense emotions and feelings. At times these strategies can be the difference between a crisis and handling a situation more effectively.

A few coping ideas to share today are in the categories of “grounding” and “distractions”.

Distraction skills will absorb your mind into something else. Ideas here can include: conversation, reading, puzzles, phone scrolling, service, cleaning, games, TV, arts & crafts. These are all great resources however the biggest con is that the problem or emotions you were distracting from are still there and nothing was solved.

Grounding skills help you get out of your head and into your body as well as the world around you. Some ideas here can include using your 5 senses, walking in grass barefoot, holding cold ice, meditating, yoga, squeezing putty, and noticing things around you. These strategies are extremely effective. It’s important to remember sometimes it is better to stay a bit disconnected because emotions and feelings might be too much.

Check back in with us next week and you will find a blog entry about specific DBT strategies with linked videos and resources.

Written by Katie Walter

Recognizing the Signs of Seasonal Affective Disorder

As the seasons change, so too can our moods. For some individuals, winter brings more than just colder temperatures and shorter days—it can bring about a condition known as Seasonal Affective Disorder (SAD).

Understanding SAD

Seasonal Affective Disorder is a subtype of major depressive disorder that follows a seasonal pattern. It is most commonly associated with the winter months, but some individuals may experience symptoms during the summer. The key factor in SAD is the relationship between mood changes and seasonal variations in light exposure.

Signs and Symptoms

Persistent Sadness: Individuals with SAD often experience persistent feelings of sadness, hopelessness, and despair. These emotions can significantly impact daily functioning.

Changes in Sleep Patterns: SAD may lead to changes in sleep habits, such as oversleeping or difficulty staying asleep. Some individuals may also experience insomnia.

Fatigue and Low Energy: A notable decrease in energy levels and increased fatigue are common symptoms of SAD. Daily tasks that were once manageable may become challenging.

Difficulty Concentrating: Impaired concentration and difficulty focusing on tasks are cognitive symptoms of Seasonal Affective Disorder.

Changes in Appetite: SAD can affect appetite, leading to overeating or, conversely, a loss of interest in food and weight loss.

Withdrawal from Social Activities: Individuals with SAD may withdraw from social activities they once enjoyed, preferring solitude and isolation.

Irritability and Agitation: Increased irritability and agitation can indicate Seasonal Affective Disorder. Small frustrations may become more challenging to handle.

Physical Symptoms: Some individuals may have symptoms that manifest themselves physically, such as headaches, muscle aches, and a general sense of heaviness in the limbs.

Recognizing SAD Patterns

Understanding the cyclical nature of SAD is crucial in recognizing its presence.

Symptoms typically begin in the fall and continue through the winter, with a remission of symptoms in the spring and summer. If you notice a pattern of depressive symptoms recurring around the same time each year, it’s important to consider the possibility of Seasonal Affective Disorder.

If you suspect that you or someone you know is experiencing Seasonal Affective Disorder, seeking professional help is essential. A mental health professional, such as a psychiatrist or psychologist, can diagnose properly and recommend appropriate treatment options.

Treatment Options for SAD

Light Therapy (Phototherapy): Getting some exposure to a bright light that mimics natural sunlight can help regulate mood and alleviate symptoms. Light therapy is often a first-line treatment for SAD.

Psychotherapy: Cognitive-behavioral therapy (CBT) has shown effectiveness in treating SAD by helping individuals identify and change negative thought patterns and behaviors.

Medication: In some cases, antidepressant medications may be prescribed to manage symptoms of Seasonal Affective Disorder.

Lifestyle Changes: Incorporating regular exercise, maintaining a healthy diet, and ensuring proper sleep hygiene can contribute to overall well-being and can help alleviate the symptoms of SAD.

Contact the therapists at Psychological Preventative Health to learn more about the treatment options for SAD.

Affirmative Therapy Techniques: Creating Inclusive Spaces for LGBTQIA+ Clients

Affirmative therapy is an approach that focuses on creating a supportive and validating environment for individuals belonging to diverse communities, including the LGBTQIA+ community.

Cultural and Inclusive Competence

Affirmative therapists begin by developing cultural competence and gaining knowledge about the diverse identities within the LGBTQIA+ spectrum.

This includes understanding different sexual orientations, gender identities, and the challenges faced by individuals across the spectrum. Cultural competence lays the foundation for a therapist to provide effective and sensitive support.

And within understanding the spectrum of identities, it’s important to know that language plays a crucial role in therapy. Affirmative therapists use inclusive and gender-neutral language to create a safe and welcoming space for LGBTQIA+ clients. This involves using appropriate pronouns, avoiding assumptions about relationships, and being mindful of heteronormative language that may not resonate with clients.

Affirmation and Validation of Identity

Affirmation and validation are powerful tools in affirmative therapy.

Recognizing and affirming an individual’s gender identity and sexual orientation helps clients feel seen and accepted. Validating their experiences, whether positive or challenging, fosters a sense of trust and openness within the therapeutic relationship.

Additionally, affirmative therapy encourages LGBTQIA+ clients to explore and express their identities authentically. This involves discussing topics such as coming out, self-discovery, and the impact of societal expectations on their sense of self. Therapists facilitate a space where clients can navigate their unique journeys without judgment.

Addressing Minority Stress

LGBTQIA+ individuals may face minority stress due to societal discrimination and prejudice.

Therefore, affirmative therapy focuses on addressing these stressors and developing coping mechanisms. This may involve discussing the impact of discrimination on mental health, exploring resilience, and building strategies to navigate challenging environments.

Family and Relationship Dynamics

Family can be a complicated thing for many within the LGBTQIA+ community.

Affirmative therapists recognize the significance of family and relationship dynamics within the LGBTQIA+ community. Sessions may involve discussions about family acceptance, relationship challenges, and the unique experiences of LGBTQIA+ individuals in various cultural contexts.

Trauma-Informed Care

Many LGBTQIA+ individuals may have experienced trauma related to their identities.

In an affirmative therapy approach through a trauma-informed lens, it’s important to create a safe space for clients to explore and process any past traumatic experiences. This may involve integrating techniques such as EMDR (Eye Movement Desensitization and Reprocessing) or narrative therapy.

Final Thoughts

Affirmative therapy techniques for LGBTQIA+ clients prioritize understanding, validation, and empowerment.

Creating inclusive spaces that honor diverse identities and experiences is important, making the therapist’s role crucial within the LGBTQIA+ community. Through continued education, cultural competence, and a commitment to affirming practices, therapists can play a vital role in supporting their clients on their journey toward self-discovery and personal growth.

Contact Psychological Preventative Health to schedule a session today.

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