Curtis G Kemmerer

Why Someone Suffering From Depression Can’t Just ‘Get Over It’

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When talking about depression, a lot of people forget that depression is an illness that requires proper attention and treatment. If you’re depressed, it can be incredibly frustrating to hear things like “Just get over it”, “You’re being really dramatic”, “You have to be strong”, “Learn to deal with it”, “Happiness is a choice”. You might start to think of things like ‘Why can’t I just get over it’? We can stop ourselves from doing destructive things like putting our hand in a fire, but when it comes to depression, it’s a bit difficult to just ‘stop’. There are a number of reasons why ‘get over it’ statements like this don’t help. Here are some of the best reasons why.

  1. It’s an illness– Depression is an illness, an illness that you have little control over, just like any other illness. Nobody tells people with broken bones to get over their pain. So why should depressed people be forced to ‘get over’ theirs? Always remember that your pain is valid, and as long as you’re getting help by speaking to a mental health professional, you’re on the path to healing.
  2. The brain is in control– Studies have shown that people experiencing depression have symptoms controlled by an unconscious emotional process that is usually beyond their control. Remember that depression is an incredibly complex disease caused by a combination of biological, psychological and sociological factors.
  3. The symptoms can be debilitating– Depressed people exhibit both physical and emotional symptoms. These symptoms include things like nausea, headaches, restlessness, fatigue and insomnia.
  4. You can’t wish it away– Nobody likes being depressed. Just because you want to feel better doesn’t mean you can wave a wand and get rid of it. You can desire to feel better, but until you work with a therapist, there is no magical route to getting better.
  5. You can’t always pretend– People always act like depressed people should plaster a huge smile on their face and pretend like everything is perfect. You can’t just shove your emotions down and pretend like they don’t exist. The mind keeps replaying them. This is its way of reminding you that you have an ongoing issue that needs to be handled by a professional.
  6. Depression isn’t ‘one size fits all’– People experience depression in different ways and exhibit different symptoms. Just because they can go about their daily activities efficiently doesn’t mean they’re not ill. Don’t compare yourself to other people. Depression changes everything and there’s no universal treatment. A therapist can help you find a treatment perfectly suited to you.

Depression is real and painful. Just because you can’t see or touch it doesn’t make it any less real. If you suffer from depression or know someone who does, working with a therapist is a good start to overcoming your depression. I am available to help. Contact me to book a therapy session.

Filed Under: Depression

4 Healthy Ways to Distract Yourself from Anxiety

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Anxiety is a natural dialogue between our mind and body. It’s a red flag that something might be going on in our surroundings that requires our attention.

For most of us, anxiety is an uncomfortable but fleeting feeling that pops up on occasion during particularly stressful times. For some, anxiety may be more present and color more of their daily life. And for still others, anxiety is a constant torture; a nightmare they can’t awaken from.

Depending on your level of anxiety, there are some healthy coping strategies you can use to manage it. Here are 4 I recommend:

Mind Your Mind

How often are you aware of your own thoughts? Our thoughts tend to bubble up from our subconscious without much control from our conscious mind. For those experiencing anxiety, many of these thoughts will be negative and frightening, although the majority will not be based in reality.

Start to pay attention to the thoughts behind the feelings. Instead of thinking the worst will happen, challenge the thought. What is the realistic likelihood the worst will happen on a scale of 1 – 10?

The more you do this, the more you will retrain your mind to process life differently.

Remind Yourself What Anxiety Is

Beyond frightful emotions, anxiety often comes with physical sensations like tightness in the chest, rapid heartbeat and shortness of breath. In other words, it can feel like you are dying.

But you’re not.

You are having a physical response to an irrational fear or thought. Remind yourself of that ancient dialogue your mind and body are having and know that, in reality, you are okay.

Learn Your Triggers

Once you learn to pay attention to your thoughts and remain calm knowing you are having a natural reaction to what you perceive as a threat, find the threat. Observe your surroundings to find the potential trigger that activated your reaction. If there are other people in the room, notice their reaction to your trigger. Do they seem uneasy or concerned in the least? Chances are they don’t because the threat is not real. Store this information away so eventually your subconscious mind will stop thinking of the trigger as a threat.

Breathe

Slow, deep breaths have been shown to instantly calm a person. Your heart rate will slow, your muscles will relax, your entire body will return to a normal state of being. Don’t underestimate the power of just taking a moment to breathe.

If you find you need a bit more help controlling your anxiety, please get in touch with me. I would be more than happy to discuss treatment options with you.

Filed Under: Anxiety

Feeling Disconnected? Here are 3 Ways to Reconnect

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Thanks to Hollywood, many couples have been led to believe the secret to reconnecting and rekindling the passion is through a Caribbean cruise, sports cars, or jewelry. But the reality is, once there’s a disconnect between partners, gifts and vacations simply won’t cut it.

It may seem counterintuitive, but love is mended not through grandiose deeds, but through small acts of kindness; through the seemingly micro-moments. It is in these moments when we have a choice to listen to our partner and love them.

If you and your partner are feeling disconnected, here are a few ways you can reconnect:

Pay Better Attention

It is not maliciousness but rather mindlessness that often causes a disconnect. When our partner turns to us with an emotional need, or to simply be heard, do we stop what we are doing and give them our full attention? Or do we mumble something and nod a little, all-the-while checking our Facebook page?

One of the most important steps to reconnecting is to become more self-aware and understand that you are, most likely, not paying your partner the kind of attention they seek and deserve. When they reach for you, reach back. Showing kindness and respect, especially in those moments when it feels hard (like when the game is on or your coworker is texting you juicy office gossip), will go a long way toward reconnecting you.

Try to Understand Your Partner Better

Often times disconnection comes not from what is said between you both but what is not said. Many couples complain they feel their partner wants them to be a mind reader!

But what partners really want is for the other person to take the time to get to know them. Think of it, if you’ve been with your spouse or partner for three years, five years, fifteen years and you STILL don’t know what scares them, frustrates them or pleases them, what does that say? They are not worth you taking the time to try and understand them as a person?

If you truly want to reconnect, know it will take work, and much of that work will simply be learning how your partner operates. The good news is, understanding each other better means you won’t take things so personally anymore. Instead of seeing your partner as angry or defensive all the time, you’ll recognize his sensitivities and her fears.

Play

Reconnecting shouldn’t feel like work! The best way to rekindle the joy and passion is to play together. Go to a movie, play air hockey, try rollerblading… whatever it is, just try and have genuine fun together.

Relationships are work, and most couples will experience a sense of disconnect from time to time. If you follow these three steps, you’ll be able to not only reconnect but feel closer than ever. And, if you feel you need more help reconnecting with one another, seek the guidance of a therapist.

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: Couples/Marriage

3 Essential Listening Skills to Improve Your Relationship

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One of the most important aspects of a healthy relationship is communication. When both partners understand how to communicate properly, they feel loved, connected and secure. But when effective communication is lacking, both people can become defensive, and the relationship can be mired down in distrust, misunderstanding and resentments.

When couples are hitting rock bottom, it’s important they relearn critical communication skills, primarily how to listen to their partner.

If you find you and your partner are struggling in understanding each other, below are three essential listening skills that can help improve your communication.

  1. Validate Your Partner’s Feelings

To validate your partner means to understand what they are saying and feeling from their point of view. This does not mean you have to agree with them. It simply means you can see their point.

When responding to something they said, you can validate them by saying something like, “That makes sense because…” or “I can see how you might think or feel…”

You may not always understand your partner’s point of view. In these instances, it’s helpful to ask for more information in a way that is positive and inviting, not negative or defensive. This could sound like “Can you tell me more about…” instead of “I don’t understand what you mean.”

  1. Mirror Their Own Words

This exercise will require you to reflect or “mirror” everything your partner is saying in their own words. Yes, it can feel a bit awkward at first, but it is an incredibly effective technique.

When you repeat what your partner has said, you may start your response with something like, “I hear you saying…” or “It sounds like what you’re saying is…”

By starting off with this type of language, it allows you to slow down, process what your partner is saying, and can make the entire exercise feel more comfortable.

The longer you practice this skill, the more you will actually hear what your partner says and understand how they feel.

  1. Empathize With Your Partner

The final step to hearing your partner is recognizing the emotions they are experiencing in the moment. This will require you go deeper than thoughts and head into the vulnerable territory of feelings. You will want to use phrases like, “It sounds like you were feeling really upset when….” Or “I can imagine you felt hurt…”

Empathizing is extremely important because it shows your partner that how they feel matters to you.

Though it will take some time to get the hang of these new listening skills, the effort is worth it. And remember, when your partner practices these same skills, you will feel equally loved and respected!

Some couples may find they need a bit of help from a neutral third party. Couples therapy can provide a safe space for each partner to practice these listening skills. A trained therapist will be able to guide you and offer advice and adjustments.

If you and your partner are 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: Couples/Marriage

4 Everyday Exercises to Manage Your Anger

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Unless you’re a Tibetan monk, surrounded by nothing but other peaceful Tibetan monks, chances are you run into people and events that make you plain ol’ angry sometimes. And that’s okay. Anger is a very common human emotion, and in many instances, it can serve as a compass that guides you to better choices and situations.

For instance, if you feel yourself become angry on more than one occasion at work while interacting with your boss, it may be an indication that you need to learn to communicate your ideas better, not take things personally, or even find a job and work environment that is better suited to your skillset and personality.

But while anger can serve as a guide to some people, to others anger is like an uncontrollable monster. It wreaks havoc on everything it encounters, including personal relationships.

If you are one of those people who find that they get carried away with anger emotions, it’s important that you learn how to manage your feelings and reactions to those feelings. Here are 4 everyday exercises you can do to manage your anger.

1.  Recognize It

Your very first step to control your anger is to recognize when it is creeping up on you. Be honest with yourself and admit that, for whatever reason, you seem to be getting very angry very quickly these days. Pay attention to the events of your life and your reaction. When you feel that feeling coming on, recognize it. What does it feel like? What are some of the triggering events that usually bring it on?

The very act of being aware of the anger in the moment can help dissipate it. When you recognize it, tell your anger, “I control you, you don’t control me.”

2.  Reframe the Situation

When we haven’t slept well, have low blood sugar, or we’re just in a grumpy mood for whatever reason, it’s entirely too easy to see a situation in a way that is not realistic. When you are called to anger, stop and reframe the situation to see if there is a better explanation for a triggering event.

For instance, if someone cuts you off in traffic you have two options: You can assume they did it intentionally to p*ss you off, or you can reframe that to come up with a better explanation: it wasn’t intentional, they didn’t see you.

While getting cut off in traffic is never pleasant, you have the ability to rethink the situation so it is less angering. You can reframe any situation that might trigger you. Try it.

3.  Take Deep Breaths

You’ve probably heard countless times that breathing deeply in stressful situations can relax you almost immediately, but have you ever tried it? Slow, deep breaths can have a profound impact on our entire body, relaxing our muscles and slowing our heart rate. Give it a try the next time you feel your anger rising. You will be shocked at how effective deep breathing is.

4.  Visualize

Your imagination is powerful. We knew this as kids, but for some reason puberty seems to have dulled our awareness of this.

As you breathe deeply, visualize a pleasant environment or situation. You could imagine you are back in your grandparent’s house, the smell of gingerbread cookies in the air and the sound of the radiators hissing on a December morning. Or you could imagine you are on a tropical beach. Hear the waves lapping against the white-sand shore… smell the sea breeze and see the palm fronds swaying overhead.

Your consciousness doesn’t know real from imagined situations. As you imagine yourself someplace that is peaceful and happy, your body naturally reacts as if you are actually there and actually peaceful and happy.

These are just some of the exercises you can use to manage your anger. If you still feel overwhelmed by your emotions and you’d like to speak to someone about your anger issues, please contact me. I’d be happy to discuss counseling options with you.

Filed Under: Anger

Why Most People Misunderstand Depression

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Of all the words in the English language, depression must be one of the most misunderstood. Why does this term seem to confuse so many people? Why is its real meaning so hard to grasp? It is because the term has two starkly contrasting meanings, depending on who is using it.

Among clinicians, the term depression is used to describe a debilitating syndrome that robs people of their energy, memories, ability to concentrate, love and experience joy. This is not just an emotional state, but a physical one that impacts specific regions of the brain. Depression actually lights up the brain’s pain circuitry, inducing a state of suffering that can become debilitating.

Beyond this, depression is actually neurotoxic, meaning the disorder can eventually lead to the death of neurons in critical memory and reasoning areas of the brain, including the hippocampus and prefrontal cortex. Simply stated –  depression causes brain damage.

Colloqiual Usage

Confusion abounds when the term ‘depression’ is used by people in everyday conversation, however. In these instances, they usually are referring to something far less serious or clinical. In fact, most people use the term as a synonym for mere sadness or being slightly upset.

For instance, you will often here people make comments such as, “I was so depressed when Starbucks dropped its pumpkin spice latte,” or “Oh my God, I just ripped a whole in my favorite pair of jeans. I am like, so depressed right now.” No, you’re not, you’re bummed, pretty disappointed in fact, but you are certainly not depressed. These kinds of disappointments, while frustrating, are simply a part of life.

But ripped jeans and discontinued menu items have little effect on our ability to function, and the feelings of disappointment and annoyance rarely last for very long. A friendly word from a loved one or a hug is generally all that’s needed to get over the perceived “crisis.”

In contrast, clinical depression often persists for months, and no amount of friendly support from loved ones is enough to make it any less debilitating.

Time for New Language?

And that is where the confusion lies, and why many people simply don’t understand the true ramifications of clinical depression. It is also why those who suffer from depression are met with relative indifference when they open up to friends and family about their condition.

The sad reality is that, because of this profound confusion, many depressed patients are expected to simply “snap out of it” by their friends and family. No one would ever take this attitude with someone suffering from cancer or kidney disease; the admonition is equally offensive and inappropriate in the case of clinical depression.

Perhaps it is time to come up with a new term to describe the symptoms of clinical depression. By using new language, more people might understand the disease and show more compassion toward individuals suffering from it.

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: Depression

How to Get the Most Out of Couples Therapy

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As a therapist, I often have a front row seat to relationship miracles. Well, okay, there are no miracles really. The fact is “fixing” a relationship takes work. It takes two people wanting it to work and then putting in the effort.

Having said that, I have seen couples go from nearly ending it to being back in love, and liking and respecting each other.

Couples therapy can be a powerful change agent, there is no doubt about it. But what allows some couples to make it while others don’t? The couples I have seen recover from marital issues and form an even stronger union have all had certain things in common.

Here are some ways you and your partner can get the most out of couples therapy and set yourselves up for success.

  1. Commit

Many couples view therapy as a last-ditch effort, which makes it all the more important to go all-in and commit to the process entirely. And even if therapy is your first attempt to salvage the relationship, it’s important that both parties give it their best effort.

This means even if nothing else has worked, and even if you’re both at each other’s throats most of the time, you leave any Bottom of Form defensiveness, criticism, contempt, or stonewalling at the door. These will only impede any progress that may be made.

  1. Be Open Minded

It’s common to be skeptical of therapy if you have no experience with it. It’s also common to feel skeptical that your particular problems or issues are too big to be overcome. While there are no guarantees in life, my professional experience has shown me that most relationship issues are solvable. But if you believe that they aren’t, you’re setting yourself up for failure right at the outset.

Real change requires an open mind.

  1. Do Your Homework!

You don’t spend money and time on college to NOT do any of your homework. The same goes for couples therapy!

During your sessions, your therapist will help facilitate respectful and effective communication and give you tools to get the same results at home. But it is up to YOU to use these tools at home.

Your relationship will not be “fixed” every Tuesday from 4:15 to 5:00 pm, it will be fixed from the work you both do on your own time. The point of therapy is to learn how to navigate obstacles and conflict as they arise in everyday life outside of the therapist’s office.

Couples therapy is a wonderful resource that helps many couples overcome challenges. If you’re willing to commit to the process, have an open mind, and do the homework, you and your partner have an excellent chance of creating a healthy and respectful relationship.

If you are looking for a couple’s therapist, I’d be happy to speak with you. Let’s talk and see if I might be a good fit for the both of you.

Filed Under: Couples/Marriage

5 Important Relationship Questions You Need to Answer

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You’ve probably heard this a thousand times, but here it is again: Relationships are tough and they require constant work. You and your partner have to be ready to put in the work every single day, and one way to do this is through constant evaluation of your relationship.

Here is a list of some important questions to answer both individually and as a couple. These questions will give you a clearer picture of your relationship.

1.     Do you feel safe in the relationship? – In your relationship, you should be able to really be yourself without fear of being judged. Do you feel like your partner has the capability to stick with you through tough times? Will they be there if you had cancer or depression? If it is difficult for you to answer this question, seeking professional help can provide a safe place to talk about this.

2.     Are you both happy? –  As humans, we rely on our romantic relationships to provide us with some level of happiness. Having bad days is normal, but if your relationship is fraught with anxiety and tension then there might be a problem.  If you find yourself feeling sad or angry more than you feel happy, then you need to do some evaluation. Relationships require work but they shouldn’t drain you emotionally or affect your mental health.

3.     Do your plans and visions for the future align? –  To strengthen your commitment, you need to agree on your vision and goals for the future. Is your partner ready to show up, do the work every day and accept you fully without harsh criticism? You need to be sure they are in it for the long haul and you’re on the same page about what’s important to you in life.

4.     Are your arguments healthy? –  Arguments are normal, but how you argue matters. Are you able to keep your arguments from getting out of hand, find a way to calmly discuss and reach a solution? You need to argue in a way that makes both parties feel heard. If things get violent often, then you need to rethink things.

5.     Are you sexually compatible? – Sex is important in any romantic relationship. Are you physically attracted to each other? Do you agree on issues relating to sex such as when and how it occurs? If one person feels sexually deprived or pressured to do things they aren’t comfortable with, it could lead to conflict. It’s a great idea to create a safe space in your relationship where you can openly talk about your sex life.

If you answered yes to most/all of the questions above, then you and your partner are probably in a great place. If not, carefully reflect on the questions and revisit them when you’ve had time to think about them properly.

It’s also a great idea to have a third party ask questions that are too tough to ask yourselves. If you’re struggling with these questions, and need a therapist to talk to, please give me a call. I would be happy to discuss how I may be able to help.

Filed Under: Couples/Marriage

Top 5 Ways to Reduce Anxiety

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It’s rare that any of us will get through life without experiencing anxiety at some point. But some people have the burden of dealing with anxiety on a daily basis. Whether it’s over something big or insignificant, anxiety stops us from living a normal life full of joy and potential.

Here are 5 ways you can begin reducing your anxiety:

1. Recognize You Are in Control

When you are in the grips of anxiety, it feels very much like it has total control over you. But the reality is, you are in control. While external events can trigger our emotions, ultimately, we have the choice whether we feel those emotions or not. So the good news is, you don’t have to suffer with anxiety, you simply have to decide to show it who’s really boss.

2. Diaphragmatic breathing

This physical strategy is very helpful to relax in stressful situations. While breathing, focus on breathing into the belly while keeping your shoulders down and relaxed. As opposed to expanding your chest, focus on letting your abdomen expand while inhaling.

3. Move Your Body

Exercise is a great way to alleviate the muscle tension that goes along with chronic anxiety. Plus, exercise releases feel good chemicals in your body like serotonin. But don’t sweat it, you don’t have to do a grueling workout at the gym to gain these benefits. Just a half hour a day of walking, biking, swimming or yoga can significantly help reduce your anxiety.

4. Start a Gratitude Journal

Get into the habit of writing down three to five things you are grateful for each night before retiring. This is a simple way to train your mind to focus on all of the good that surrounds you.

5. Speak with a Professional

The cure for any physical or psychological ailment is to get to the root cause of it, not simply manage the symptoms. A therapist can help you access your inner world to uncover what is triggering your fear and also offer coping tools and strategies.

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: Anxiety

4 Ways to Change Your Thoughts and Relieve Depression

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Did you know that on most days, the average person has between 25,000 and 50,000 thoughts? That’s an impressive amount of thoughts.

But when happens when the majority of these thoughts are negative? Imagine the impact on your psyche and your life if you had thousands and thousands of negative thoughts each day?

This amount of negative thinking is a hallmark of depression. Negative or pessimistic thinking is depression speaking for you. It is the voice of depression. What many people don’t realize is that depression is manifested in negative thinking before it ever creates a negative thought itself.

This is why it is imperative for those suffering from depression to become acutely aware of their thought patterns. If not checked, negative thinking becomes a habit, one that has the potential to completely shape your life.

Change How You Think

One of the most powerful ways people can lift themselves out of the darkness of depression is to change their thinking patterns. This is why cognitive therapy is such a profound change agent. The approach is based on the fact that thought-processing errors contribute to a depressed mood.

By changing how you think, you automatically change how you feel. Once you become aware that changing your thinking is important, you are presented with an active choice you can take to benefit your mental health.

I know. This sounds about as easy as changing a tire in the rain with nothing more than a hardboiled egg and a paper clip. But it can be done.

Here are some tips on how you can begin to change your negative thoughts:

Keep Track of Your Thoughts

Many people are in denial about their thought patterns. They don’t want to believe they are overly negative or pessimistic. Catching yourself and recording as many negative thoughts as you can will help you to see your own mental patterns.

What will these thoughts look like? You could write things like, “I hate my feet.” “My boss is an idiot.” “I hate spring.” “I hate getting up this early.” “I don’t know what I’m doing.”

Be particularly mindful of making sweeping generalizations from one specific event. It’s a type of black and white thinking that can be particularly harmful.

Identify Triggers

Once you get an idea for the frequency of your negative thoughts, try and pinpoint the triggers for them. Your journal will also come in handy here, because it will point out certain types of events that set off a chain of negative thoughts. Triggers can include being rejected or ignored, or having an unkind remark said about or to you.

Positive Conversion

You have so far learned that the human thinking process is habitual. But the good news is, you can create good thinking habits.

To do this you’ve got to start converting all of those negative thoughts into positive ones. It will be hard at first, and you will most likely feel as if you’re lying to yourself and pretending to be a glass-half-full Pollyanna.

But, as they say, “You’ve got to fake it until you make it.” Though thinking positively may feel foreign to you and like a waste of your time, you are re-training your brain to think (and feel) good.

Every time you have a negative thought, stop, recognize it as negative, and immediately flip the switch and create the positive opposite thought in its place. This could look like:

Negative thought: “I’ll never get this report done on time.”

Positive Switch: “I’m making great progress and being careful to always check my work.”

To get the hang of how to do this, go through your negativity journal and create a separate column in which you will write the positive opposites of your many negative thoughts.

If you feel too dark and down to complete these exercises, please consider reaching out to a trained therapist who can prescribe medication, should you require it, and help you work through these struggles.

If you or a loved one are suffering from depression and are interested in exploring treatment options, please contact me. I would be happy to discuss how I may be able to help.

Filed Under: Depression