Curtis G Kemmerer

How to Help Manage a Loved One’s Anxiety

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When a friend or loved one suffers from anxiety, it can be intimidating or frustrating trying to help them cope. Panic and anxiety attacks can leave the anxiety sufferer feeling any number of symptoms, and you may feel helpless and unable to support them. Here are some tips to help you manage a loved one’s anxiety.

Listen

Let your loved one know that you’re there to listen. Hold back judgment or unwanted advice, and simply be an ear. It will help them to know that they can speak to you openly, and that it’s okay to be repetitive with fears or thoughts. Let them know that they can call or text you any time to talk.

Don’t Bring It Up Too Often

It might seem counter-intuitive to avoid the topic of anxiety with your loved one, but simply talking about anxiety or panic attacks may trigger an episode for someone who suffers with this disorder. It’s fine to ask how they’re doing or discuss their anxiety if they want to, but make sure that they bring the topic up to you.

Spend Time

Spending time with a close friend or loved one can be very beneficial for the anxiety sufferer. Exercise and outdoor activities are especially helpful; sunlight and exercise are well-documented mood boosters. If you’re both being entertained, are out having fun, or just hanging out talking over coffee, this meaningful distraction keeps their mind off of their anxiety and on the activity.

Be Patient

You may struggle to empathize with your friend or loved one, or you may have difficulty comprehending what it means to suffer with anxiety. Anxiety disorders are not just psychological, they’re also chemical. Your loved one may understand that it’s not logical for them to feel fear or anxiety about something, but you can’t expect them to control their anxiety with that same knowledge. It will take time and a concerted effort on their part, but anxiety is a treatable condition.

Recognize Accomplishments

Make an effort to express pride in your loved one when you notice improvements. Acknowledgement of positive change after they have put in some hard work will be both beneficial and encouraging to their recovery.

If you or a loved one is suffering with anxiety or panic disorder and needs professional guidance from a licensed therapist, please contact my office today so we can set up an appointment.

Filed Under: Anxiety

How to Talk to a Loved One About Their Anger

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Anger is a normal emotion; one that everyone experiences from time to time, and one that’s healthy when expressed appropriately. However, for some people, anger is an emotion they express far too frequently, and in harmful and hurtful ways. Their anger gets out of control, and begins to seriously affect their life negatively.

If you have a loved one whose constant outbursts of anger can make them unpleasant to be around, you may be wondering what, if anything, you can do. There are ways you can encourage your loved one to get help. The first thing you need to do is determine how serious their anger issue is.

Recognizing a Serious Anger Issue

While only a trained professional is able to make a diagnosis of an anger disorder, as the loved one of the person with anger problems, there are signs and symptoms you should be able to recognize. If you or others tend to avoid this person because of their angry outbursts, that is one sign of a serious anger issue. You may also be aware of other problems your loved one may be having such as trouble with the law, an inability to maintain steady employment, and broken relationships. If you believe your loved one may have a serious problem with anger, then your next step is to talk to them about getting some help.

Talking to Your Loved One About Their Anger

It will come as no surprise that you can expect the conversation to be tense and difficult. However, if you care about your loved one, care about their quality of life and you want to continue to spend time with them, it’s important to have this discussion.

First, plan out what you’re going to say. Be sure to rely heavily on using “I” statements to avoid them feeling defensive. For example, “it scares me when you yell” instead of “you’re always yelling about everything.”

Next, choose a good, positive time to talk about the issue. Make sure you and your loved one are as comfortable as possible. Be sure to remain calm when speaking to them, and don’t get angry yourself no matter how much they may try to provoke you to anger. Make what you have to say brief but succinct, and finish the discussion by offering to take them to an anger management group or workshop, or to help them find someone to talk to.

Ultimately it’s up to your loved one to seek help, or to continue with their path of self-destructive behavior. If your loved one gets angry and refuses to discuss the issue or seek help, then it’s up to you to create and enforce your own healthy boundaries of what you are and are not willing to tolerate. Once you set your boundaries, be sure to stick to them.

Are you or partner struggling with anger, and need help managing it? A licensed mental health professional can help. Call my office today and let’s schedule a time to talk.

Filed Under: Anger, Family Therapy

5 Ways to Cope with Anxiety as a Parent

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The hard work and unpredictability that makes parenting so rewarding can also cause a great deal of anxiety. Here are some simple ways to bring yourself to a place of calm.

Make a To-Do List
Ruminating on worries can cause lots of stress. Clear your mind by making a to-do list. Put down everything that needs to be done into your phone or onto a sheet of paper, and as you write them down, visualize yourself removing this task from your mind onto the list.

Watch Your Language
Many times parents believe things will get better when their children move on to the next phase of their maturity. However, the truth is that the worry will continue until you change your pattern of thought. To do this, watch the language you use to describe things. Don’t use phrases such as, “this will be a disaster if I don’t get it done on time” or “I’ll die of embarrassment if I forget.”

Also change thoughts of “I have to” to “I want to”. For example, instead of saying “I have to sign the kids up for karate” say, “I want to sign the kids up for karate because I know they’ll love it.”

Get Some Fresh Air
There’s nothing like some fresh air and sunlight to ease anxiety. Put your baby in a stroller and go for a walk around the block, to a neighbor’s house, or a local park. Take your kids to an outdoor mall or sit on the patio of a frozen yogurt shop and share a frozen treat. You can also try your local library. Some libraries also have outdoor patio areas where you can read with your kids.

Practice Mindfulness Exercises
If your anxiety is difficult to control, try deep-breathing from your belly. While you do this, concentrate on five things you can see, four things you can touch, three things you can hear, two things you can smell and one thing you can taste. This can help calm you when you’re feeling a panic or anxiety attack start to arise.

Use Your Support Network
Call your friends or family to chat or ask for advice. It may also help to vent with a Facebook parenting group or other online message board. You can also call your therapist and make an appointment and work through your challenges.

Try these tips to control and cope with your anxiety, and enjoy the time with your children free from worry.

If you find your anxiety to be impacting your ability to be a happy, successful parent, it might be time to speak with a professional who can help. Please contact me today for an initial consultation.

Filed Under: Anxiety, Parenting

When to Worry: Recognizing Signs of Trauma in Your Loved Ones

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Over the past several years, there have been numerous traumatic events all across the country. From incidents of mass violence to devastating natural disasters, hundreds of thousands of Americans have experienced or witnessed a disastrous or life-threatening event. In addition to tragedies such as these, anyone who has experienced a shocking or dangerous incident (such as a car accident or a robbery) is at risk of developing Post Traumatic Stress Disorder (PTSD).

PTSD is a serious mental disorder that requires medical treatment. PTSD can have devastating effects on every aspect of a person’s life, from their marriage and family, to their friendships and career. If you’re concerned that a loved one may be suffering from PTSD, here are some signs to look out for.

Reliving the Trauma

Someone with PTSD will have repeated, involuntary re-experiences of the event. They may experience bad dreams or flashbacks. They’re also vulnerable to certain triggers that remind them of what happened, such as sounds or smells.

Angry Outbursts

Someone silently suffering from trauma may be prone to anger, agitation, or sadness. Feeling irritable, the sufferer may be prone to outbursts of anger that they can’t control. If you’ve noticed your loved one frequently losing control and lashing out in anger, this is a sign that they’re suffering emotionally and require treatment.

Withdrawal

People suffering from PTSD will avoid people and situations that are reminders of the situation. As the victim continues to isolate themselves, how their friends and family react to their withdrawal will likely further isolate them, causing additional emotional distress.

Substance Abuse

It’s not uncommon for people with PTSD to self-medicate. Seeking an escape from high levels of stress and difficult emotions, they may turn to drugs or alcohol. The painful trademark of substance abuse is the growing need for more of the drug to produce the same high. If left untreated, as substance abuse grows, the abuse will turn to addiction and eventually dependence. This can have devastating effects on every facet of a person’s life.

 

If you’re concerned that a loved one is experiencing symptoms of trauma, the most important think you can do is encourage them to seek professional diagnosis and treatment as soon as possible. You can help by contacting offices and vetting therapists on their behalf, and volunteer to take them to an appointment. Assure them of your love and support throughout the process.

For additional guidance and recommendations from a licensed professional, call my office today.

Filed Under: Trauma / PTSD

3 Ways to Build Intimacy with Your Partner

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Henry Wadsworth Longfellow is famous for having said, “Into each life some rain must fall,” meaning life is always going to throw us some heartache. This same sentiment can be said about relationships. Into each one some irritability, frustration and overall blah-ness tends to fall.

But while it’s common for all couples to go through “the blahs,” you don’t have to throw in the towel and stay there. In fact, couples that put in the time and effort to reconnect with one another often feel even closer for it.

If you would like to build intimacy with your partner, here are some easy ways to start that journey:

Focus and Listen

Thanks to the proliferation of digital media and mobile devices, we live in a world that seems to demand that we all become proficient multitaskers. The problem with this is, it’s hard to shut off this instinct. Most of us are hardly able to have a conversation with a loved one without checking our social media pages or texting a co-worker. This inability to STOP and focus on just being with our partner can absolutely kill intimacy.

If you want to reconnect you’ve got to become aware of when your mind is wandering. You’ve got to really focus on your partner and actually listen with both ears to what they say. Being heard, really heard, makes us feel loved and cared for. By doing this for your partner you will not only make them feel loved and special, you will inspire them to reciprocate the same respect.

Appreciate All They Do

It’s entirely too easy to take our loved ones for granted. Reconnecting requires that we appreciate who they are and all that they do in our lives.

Think of some things that you appreciate about your partner and thank them. Perhaps they always take out the trash without being asked. Maybe they bring you a cup of coffee in the morning when you first wake up, or they do the dishes every night. Take the time to recognize their efforts and thank them from the heart. You will both feel great.

Have Fun

Sure, building intimacy is important, but you don’t have to be so serious about it! One of the absolute best ways to reconnect with your partner is to laugh with them. This is especially true for people who have been together for quite a few years. You forget who each other used to be. But by experiencing novel and interesting activities together, you can learn new things about each other and see your relationship in a new light. 

For some couples, building intimacy can require even more work, especially if there are trust issues. In these cases, working with a couples’ therapist can help partners feel safe enough to work through their issues so they can reconnect.

If you or someone you know is interested in exploring therapy, please contact me. I’d be happy to discuss how I might be able to help.

Filed Under: Couples/Marriage

How Focusing on Your Faith Can Help with Depression & Anxiety

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It has long been believed that having faith is key to getting through some of life’s greatest challenges. A spiritual practice can often give people the strength and confidence to push through obstacles and make positive changes.

But can faith have a positive effect on depression and anxiety? According to new research, it can.

Your Brain on Spirituality

According to a study published in JAMA Psychiatry, meditation or any other form of regular spiritual practice (such as prayer or religious contemplation) has been linked to a thickening of the brain cortex. The study, which was the first to investigate whether there is any physical evidence in the brain linked to the protective effects of faith against depression, looked at 103 adults at either high or low risk of depression, based on family history.

At the end of the study, magnetic resonance was used to view participants’ brains, and the images clearly showed thicker cortices in those participants who placed a high importance on religion or spirituality than those who did not.

But even more significant was the fact that the thicker cortex was found in exactly the same regions of the brain that had shown thinning in people with a high risk for depression.

3 Ways Faith Can Help You Fight Depression and Anxiety

Every individual requires unique treatment methods to combat their symptoms of depression. While cognitive behavioral therapy and prescription medications work well for many people, many others may be helped by embracing a spiritual practice.

If you are suffering with depression, here are three reasons why you may want to focus more on your faith:

1. Faith Offers Hope

A belief in a loving power greater than ourselves can help us feel hopeful, even in our darkest hours. Faith turns wishful thinking into great expectations. And when we start to expect goodness in our lives, we naturally feel hopeful for our future.

2. Your Behaviors Evolve

Whether it’s through praying, meditating, or attending some sort of spiritual service or gathering, faith-filled people tend to experience positive changes in their attitudes and behaviors. Where once you may have had a knee-jerk emotional reaction to a situation, you might now be able to center yourself instead and face situations with calmness and clarity.

3. Your Perception Changes

Faith has a way of helping us see ourselves and our lives differently. Problems turn into opportunities, enemies into friends, and impossibilities into possibilities.

 

While it may take some time before you feel relief from your depression or anxiety, by embracing faith, you will be better able to cope with the symptoms.

If you or a loved one are suffering from depression or anxiety and would also like to explore treatment options, please reach out. I would be happy to discuss how I may be able to help.

 

SOURCES

https://www.psychologytoday.com/us/blog/living-the-questions/201603/4-powerful-ways-spirituality-can-ease-anxiety-and-depression

https://psychcentral.com/news/2018/07/31/for-many-with-severe-mental-illness-spirituality-plays-role-in-well-being/137462.html

https://psychcentral.com/news/2014/01/19/how-spirituality-protects-the-brain-against-depression/64698.html

https://jamanetwork.com/journals/jamapsychiatry/fullarticle/1792140

Filed Under: Depression

4 Reasons You Should Try Family Therapy with Your Teenager

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As parents, it can be challenging raising a teenager. Teenagers are at the stage where they begin to question the beliefs and values they were raised with, while challenging authority and parental restrictions.

Sometimes, teens are struggling with even more issues in their lives. A teen struggling with substance abuse, a mental health disorder, or behavioral problems can cause a great deal of strain on family relationships. While individual therapy will help your teen deal with their personal difficulties, family therapy can help improve the family dynamic and create a more positive home life. A healthy, happy family will not only help your teen cope with personal challenges, but it will benefit your family as a whole.

1.  Develop Trust and Honesty

As families talk through their issues in therapy, everyone will learn each other’s strengths and weaknesses. Discussing difficult matters with a professional and unbiased third party can help each member of the family communicate their feelings in a safe and constructive environment. Your therapist will help family members learn something they didn’t know about each other by encouraging people to communicate things they’ve held inside, or by asking questions no one else thought to ask. This effective and honest communication will help develop trust in familial relationships.

2.  Improved Communication and Problem-Solving Skills for the Future

Through therapy, your family will learn better ways to communicate their feelings and resolve issues. Your family will learn and develop healthy communication and conflict resolution skills that they can use to help prevent further conflicts from starting.

3.  Bring Your Family Closer Together

Applying the techniques learned in therapy will bring your family together. As trust and honesty develop, tensions and stress will be reduced and your home will become a more positive and supporting environment. As each family member gains a better understanding of healthy boundaries, relationships will greatly improve. These positive interactions will increase the peace your family feels when spending time together.

4.  Skills Learned Can Be Applied to Other Relationships

Some or all of the skills learned in family therapy can be applied at school, with friends, on the playground or in the workplace. Better communication and conflict resolution skills can help each family member in every aspect of their life. These techniques will continue to help your child as they move through adulthood, even up to when they grow and have families of their own.

 

If you and your teenager are having a difficult time and need the help of a licensed professional to navigate your way toward a healthier relationship, call my office today so we can set up an appointment.

Filed Under: Family Therapy, Teens/Children

The Impact of Grief on Relationships

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Experiencing the death of a loved one is one of the most painful things each person must face. The shock of your beloved friend or family member having passed away, along with the finality of their death is difficult to deal with.

Everyone Mourns Differently

The process of mourning is a very personal experience. Because grief is so personal, each person reacts differently to the death of a loved one; your instinct may be to reach out and connect, and the instinct of your friend or relative may be to retreat, distract themselves with work or hobbies or shut down.

Your relationship with the deceased was a unique one, so the process in which you grieve the loss will also be unique and personal to you. The close friends and family that you would expect to be there for you in one of the most challenging times of your life may not be present in the way you’d hoped or anticipated. Even your spouse or partner may not provide the comfort you’d expect.

Relationships Impacted by Grief Will Change

Although it’s disappointing and hurtful to experience what feels like a breakdown in your relationships when you need them the most, you must realize that your friends, family and spouse are likely also affected by grief, and going through their own process of mourning.

It’s also important not to rely solely on your spouse for comfort. It’s healthier for both of you, and will ease the stress on your marriage, if you have other people to turn to for help.

The impact of grief is an incredible strain on your existing relationships, as who you are as a person is temporarily altered as you struggle to cope with the loss and find a way to move forward. Your close friends and loved ones may have difficulty coping with how you’re mourning, causing them to pull away temporarily. They could also be very used to seeing you as a source of strength, and a pillar, and seeing you in this vulnerable state (in addition to possibly dealing with their own grief) is more than they can bear.

Seek Out New Sources of Support

Maintaining relationships takes effort, and they’re vulnerable to the difficulties we face as we move through life. You may need to turn to distant family members, other friends or acquaintances, make new connections through bereavement groups or seek professional help from a mental health counselor to find solace and understanding.

Although we can expect bereavement to change our relationships, we can also expect some semblance of normalcy as everyone affected copes with the loss over the passage of time. By forgiving friends or loved ones who weren’t there for you as you dealt with your grief, you can re-establish lost connections.

If you’re having difficulty with your relationships as you grieve and need some understanding and guidance, please give me a call and we can set up an appointment to talk.

Filed Under: Couples/Marriage, Grief

Let’s Go for a Walk: How Regular Exercise Can Aid Mental Health

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By now, most of us know that exercise offers numerous health benefits. From maintaining an ideal weight, to reducing the risk of diabetes, heart disease, and osteoporosis, moving our body every day improves the length and quality of our lives.

But not all of us recognize just how important exercise is to our mental health.

Beyond Hormone Release

Most of us have had that rush after a hike or trip to the gym. We feel energetic and even happy after we exercise. Of course, we now know that when we exercise, our body releases “feel-good” hormones such as endorphins and enkephalins. These hormones instantly improve our mood and outlook on life.

But is that all exercise is good for? A quick fix? An instant mood pick-me-up via a hormonal rush? Or can exercise effect our brains and mental health on a fundamental level?

A study conducted by researchers from Duke University compared the antidepressant effects of aerobic exercise to the popular antidepressant medicine sertraline, as well as a placebo sugar pill. After four months the researcher found that those subjects who exercised regularly experienced the greatest antidepressant effect.

In other words, exercise was scientifically proven to be just as, if not more effective than prescription medications at relieving symptoms of depression.

How is this possible?

It turns out, regular exercise increases the volume of certain brain regions through better blood supply and an increase in neurotrophic factors and neurohormones that support neuron signaling, growth, and connections.

Also worth mentioning is the fact that exercise leads to the creation of new hippocampal neurons, the hippocampus being incredibly important for learning, memory creation, and emotion regulation.

So, How Much Exercise Do You Need?

Psychiatrist Madhukar Trivedi of UT Southwestern Medical Center has shown that three or more sessions per week of aerobic exercise or resistance training, for 45 to 60 minutes per session, can help treat even chronic depression. The key here is regularity, so it’s important to focus on the kind of exercise you do.

If you don’t like going to the gym, then find another activity. Hike, bike, swim, or dance. It really doesn’t matter. What matters is that you get your body moving for around an hour a few times per week and you do so consistently.

In order for all of us to be entirely healthy, that means physically as well as mentally healthy, it’s important to incorporate exercise into our every day life.

Filed Under: General

5 Ways to Raise Your Self-Esteem

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Low self-esteem has become an epidemic in this country, and one that negatively impacts our quality of life. Feelings of unworthiness can begin at a young age and, if neglected, can potentially lead to depression and anxiety.

Because low self-esteem can be so damaging, finding ways to feel better about ourselves and our abilities is vital to our well-being. Here are 5 ways to increase your self-esteem:

  1. Quiet That Inner Critic

Negative self-talk is a common issue for people with low self-esteem. If you’re one of those people whose inner critic is constantly beating them up, it’s important you quiet that voice. Try to replace any negative comments with positive ones. Stop focusing on your weaknesses and instead focus on your strengths and abilities.

  1. Stop Comparing Yourself to Others

We are all so unique. Sadly, instead of celebrating what makes us individuals, many of us spend time comparing ourselves to others. And, should we find we don’t quite measure up to others’ standards, we feel inadequate. Stop comparing yourself to others and instead concentrate on being the best version of you that you can be.

  1. Give Up the Quest to be Perfect

Being human means being imperfect. We all have flaws, we are all works in progress. And that’s okay. Striving to be something that simply doesn’t exist is futile and exhausting. And before you say that so many celebrities are perfectly beautiful and lead perfect lives, guess again. Hollywood’s A-listers are typically photoshopped and many have been treated for depression and addiction. They are human and struggling like anyone else.

Stop trying to be perfect and instead set attainable goals for yourself.

  1. Start Loving Your Body

Many people struggle with body image issues. Much of it is because of the photoshopping I just mentioned. It’s hard to love your body when you are expected to look like the people that grace the covers of magazines.

Instead of focusing on what your body looks like, on how much you weigh or how big your muscles are, focus on being healthy. Be grateful for your health and make healthy choices so you can always feel good and vibrant.

  1. Cut Back on Social Media

Social media has its good points, but it can also set unrealistic expectations regarding relationships and lifestyles. It’s important to remember that online, people tend to only post images that make their lives seem awesome. But that’s not always an accurate presentation. Spending too much time looking at other people leading fun lives can lead us to spending less time enjoying our own.

If self-esteem issues have become a serious problem in your life, leading to anxiety and depression, consider working with a therapist who can help you work through your memories and emotions.

If you or a loved one is interested in exploring treatment, please contact me today. I would be happy to speak with you about how I may be able to help.

Filed Under: Self-Esteem