Curtis G Kemmerer

When is the Right Time to Try Couple’s Counseling?

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For better or worse. Those words seem easy to say at the time, but when worse gets really bad, many couples are ready to throw in the towel. That’s because they didn’t seek help in time and let things get out of hand.

The Stigma of Counseling

It can be hard to make the decision to go to couples counseling because it means you have to face your problems and admit you and your partner are on shaky ground. That can be incredibly scary to admit. It’s not dissimilar to thinking something may be wrong with your health, but you’re too scared to face the music and so you ignore the issue until it gets way too big.

Beyond having to admit you and your partner have problems, there’s also the uncomfortableness of not being familiar with therapy. It can definitely feel a bit mysterious and scary sitting down with a total stranger and sharing personal information about your relationship.

For these reasons, far too many couples let their marriage issues sit on the back burner, percolating. But the better option is to nip an issue in the bud as soon as it rears its ugly head.

To save you some confusion, here are some of the most common relationship issues that typically require some time in couples counseling.

Broken Trust

Whenever there is a major breach of trust, as in an extramarital affair, there is usually a need for couples counseling. A therapist can help you both rebuild the foundation of trust.

More Frequent Arguments

To each relationship, a little rain must fall. But when you start having frequent torrential downpours, it’s time to ask for help. An increase in fighting and intensity of fighting often means significant problems under the surface.

You’ve Experienced a Devastating Event

Life throws us events in our lives that are hard to rebound from. Whether it’s a financial loss or the loss of a loved one, as in the loss of a child, the trauma can change the way you and your partner relate to one another.

These are just a few of the reasons you and your partner should consider exploring couples counseling. It’s always better to seek help than try and go it alone.

If you are interested in treatment options, please be in touch with me. I’d be happy to discuss how I may be able to help.

Filed Under: Couples/Marriage, General, Trauma / PTSD

How to Spot Passive-Aggressive Behavior

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There was a time when the phrase passive-aggressive was rarely uttered among non-psychologists. But it’s a phrase that is mentioned often these days.

The problem is, passive-aggressive behavior is almost so common, that it’s hard for people to pinpoint what that behavior looks like exactly.

Do you know any passive-aggressive people? Chances are you do. But do you know the real behaviors to spot? If not, keep reading to find out.

They Won’t Say No

Passive-aggressive people love playing the part of the victim and martyr. Therefore they’ll never just come out and say “no” to something. Instead, they’ll go along with others’ plans and needs, and then sigh, shake their head and roll their eyes because they didn’t get their own way. Do you know anyone like this?

They are Chronic Complainers

Every other sentence out of their mouth seems to be some form of complaint. They are usually low-grade complaints as again, they try to consistently mask their real feelings. It’s always a guessing game with these people.

Backhanded Compliments

“That dress looks so much better on you than the last one that made your hips look big.” Suppressed resentment is their currency and it tends to come out with backhanded compliments.

They Sabotage Other’s Efforts

Do you have a coworker who resents that they weren’t assigned to head your project? Do they show up to work late? Work at a snail’s pace? Take long breaks? When passive-aggressive people don’t get their way, they will throw their brand of a tantrum so everyone suffers.

They Love Getting a Reaction Out of Others

If pushing buttons were an Olympic event, the passive-aggressive person would bring home the gold, silver AND bronze medals. Once they know what annoys you, they can’t help but push, push, push.

They “Accidentally” Withhold Information

Have you ever had a roommate, colleague or romantic partner take a call that you had been waiting for and then “accidentally” forgot to give you the message? Whoopsie! This is to teach you a lesson: don’t ever ask me to do anything for you again.

They Appear to be Brilliantly Absent-Minded

Have you ever known someone who seemed brilliant in so many instances, and yet, in a second, they become the Absent-Minded Professor? They suddenly forgot where they placed the very important documents you need for the board meeting? Or where they put your purse (why did they even touch or move your purse??!!). Again, these are instances of someone who has deep-seated anger and resentment, but who can’t just come forth and confront you in a mature and direct manner.

Dealing with passive-aggressive people is never fun. But if you know what signs to look for, you can steer clear as much as possible!

Filed Under: General

Why Every Man Should See a Therapist

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While women are often the ones who seek therapy, typically making up nearly two-thirds of therapy patients, multiple studies have shown that men benefit more from the process. But men rarely seek therapy because they just don’t like the idea of opening up to a stranger and sharing their feelings.

Therapy, then, isn’t a very naturally masculine process. But I want to encourage men to push past their discomfort and seek therapy anyway because it can really help in so many areas of their life.

Here are some of the reasons why every man should see a therapist:

Men Often Struggle with Their Identity

Many men today struggle with what it means to be a man. Decades ago, the definition was more clearly defined, but nowadays a man can get completely lost. Should they be masculine or is masculinity somehow toxic? Should they show their emotions or not? Should they protect women or is that somehow belittling women?

It is entirely confusing for men, and many have had to grow up without a father figure in the home, or fathers who were there but emotionally absent. And so men look to media and advertising to find clues about who they should be, and this can be incredibly damaging.

Therapy can be a space where men can learn to define themselves on their own terms.

Gain Understanding and Tools for Your Relationships

Men are from Mars, Women are from Venus? That’s putting it mildly!

In their day-to-day interactions, men tend to live on a logical plane of existence whereas women live on an emotional one. No one plane of existence is right and no one is wrong, it is simply how the two sexes are wired.

But, since men tend to struggle to express their feelings and express themselves in a way their female partner can relate to, the relationship can take a hit and the two can grow apart.

Therapy can help men safely explore their own feelings and learn how to relate to women in a language women understand.

Become the Best Version of You

Seeing a therapist doesn’t necessarily mean something is wrong with you. Often therapy can be a way to explore who you are, what you want, and how to reach your goals. In other words, therapy can be a means by which you become the best version of yourself. If you hit the gym x times per week to get into the best physical shape of your life, why not hit the therapist’s office each week to get into the best mental and emotional shape of your life and be a total package?

Get Help for Substance Abuse

Studies have shown that men are far more likely to abuse drugs and alcohol as a way to cope with the stress and depression in their life. Therapy can show you how to cope without the need for these substances.

Lower Your Suicide Risk

There has been a disturbing rise in instances of suicide among older American men. This is most likely a result of men not believing they have the right to seek help. When you’ve got to be the strong one all the time and fix other people’s problems, seeking outside help simply is not an option.

But it IS an option. Men need to get help with their issues so they don’t turn to suicide.

Help with Fatherhood

As I mentioned earlier, many men grew up without proper role models. They then find themselves a father, unable to cope with the challenges and responsibilities. Therapy allows men to discover who they want to be for their children and come up with a game plan to develop this side of themselves.

If you are a man struggling with these issues or any others and would like to explore treatment options, please be in touch. I would be more than happy to discuss how I may be able to help.

 

References:

Filed Under: Men's Issues

4 Essential Relationship Elements of a Lasting Love

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When we’re young, we’re taught how to share and play well with others. Somehow as adults, these early lessons don’t always translate into building and maintaining loving relationships.

But, it’s never too late to learn new life skills, and creating healthy relationships is one of the best skills you can have. The following are the essential relationship elements of a lasting love. If you can master these, you will set yourself up to experience a wonderful relationship for the rest of your life.

Create Trust and Mutual Respect

Even the most loving of relationships is going to be put to the test every once in a while. All couples experience ups and downs and the stress of every day life. The key is to not take that out on each other.

Create a safe environment in your relationship where each of you can speak honestly and freely. Never interrupt or yell or belittle the other person. Should things get too heated, step back, and wait until things cool off.

Don’t Judge

“For better or for worse.” If you’re married, those are the words you agreed to. If you’re not married, you still made a choice to partner with another human being who has flaws and quirks just like you.

It’s important to accept your partner and not judge them too harshly. This doesn’t mean you have to like everything they do, and it doesn’t mean you can’t remind them every once in awhile that they need to scoop the cat litter as well.

But it does mean that you should try and be as compassionate as possible. Compassion is the opposite of judgement and it allows you to be open and fully connect with the ones you love.

Make Time for Each Other

It’s far too easy to get busy and neglect the relationship. Many couples get to the point where they become more like roommates than a romantic couple. Don’t allow this to happen. Be sure to make time each week to check in with each other and reconnect.

Be Responsible for Your Feelings

No one can “fix us” or make us all better. We must heal ourselves from old wounds and scars (and we all have those!). Our partners should be there to support us in becoming whole, but ultimately it is our responsibility to heal, not theirs.

These guidelines can help you and your love stay a positive force in each other’s lives. But let’s face it, sometimes life can come at us and before we know it, the relationship is on the rocks. At times like these, it can be very helpful to speak with a couple’s therapist who can guide you through the rough patch and get you reconnected.

If you and your partner would like to explore treatment options, please get in touch. I would be happy to discuss how I may be able to help.

Filed Under: Couples/Marriage

The Best Medicine is a Treadmill: How Daily Exercise Can Treat Depression

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According to the Centers for Disease Control and Prevention, about 9% of American adults live with depression. It’s also worth mentioning that a major depressive episode is the leading cause of disability for Americans between the ages of 15 and 44.

Antidepressants are commonly prescribed to treat people with moderate or severe depression. And while these drugs do offer some relief, they often come with some pretty nasty side effects such as:

  • headaches
  • nausea
  • trouble sleeping
  • dizziness
  • diarrhea
  • weakness and fatigue
  • anxiety
  • stomach upset
  • dry mouth
  • sexual problems such as low sex drive, erectile dysfunction, or ejaculation problems
  • trouble urinating
  • fast heart rate
  • sweating
  • memory problems
  • fatigue
  • weight gain

That’s quite a list.

The obvious problem is these side effects can make someone who is depressed feel even worse. But there is some good news.

Exercise Helps Beat Depression Naturally

Studies on exercise and depression are conclusive: Not only does exercise treat depression, it can also prevent it. In fact, researchers from Duke University found exercise to be as effective as medicine.

Exercise not only increases blood flow to the brain, it also releases endorphins, which are the body’s own natural antidepressants. Exercise also releases other neurotransmitters, like serotonin, which lift mood.

The really good news is, it only takes moderate exercise three times a week to reap the antidepressant benefits. You don’t have to train for a marathon or a triathlon to feel better. Here are a few exercise ideas to get you started:

Walk Your Dog

Take your dog(s) for a half hour walk around the neighborhood. Not only will your body release endorphins but your dog’s health will also benefit from routine exercise.

Go for a Bike Ride

Family bike rides are a great way to bond and get a good workout at the same time. If the weather doesn’t permit outdoor biking, a stationary bike is a good investment.

Swim

Swimming is one of the absolute best total body exercises. As a bonus, the steady movements through water also has a naturally calming effect.

Walk at Lunch

Grab a few friends and/or colleagues on your lunch break and go for a half hour walk.

Exercise doesn’t have to be hard or complicated. Whatever form you like, commit to doing that at least three times a week and see if you don’t start to feel better.

You may also want to speak with a therapist, who can help you navigate your emotions and offer tools for coping. If you’d like to explore treatment options, please get in touch with me. I would be more than happy to discuss how I may be able to help.

Filed Under: Depression

5 Free Ways to Improve Your Mental Health

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When we talk about our mental health, we’re talking about much more than a clinical diagnosis. Your mental health also refers to your psychological well-being. Having a healthy psychological well-being means you’re able to better manage your emotions as well as your mood. Every day presents its unique challenges, and a healthy mental state can help you take challenges in stride.

1. Positive Affirmations

Repeating an affirmation can help you create a positive mental outlook that will be a driving force in your life. Use a search engine to look up “positive affirmations” and you’ll find several ideas of words and phrases that resonate with you, and things you struggle with. You can also try searching for something more specific, such as “positive affirmations for women” or “positive affirmations to improve self esteem”.

Repeat your phrase or phrases during meditation, either out loud or in your mind. Repeating affirmations or mantras during consistent meditation practices can help you overcome negative self-talk, which will greatly improve your mental health.

2. Gratitude

Practicing gratitude will sharpen your attention towards the positive aspects of your life. By focusing on what’s good, you’ll start to notice and appreciate other positive things in your life. Gratitude is more than just a feeling; it is a choice. By choosing to be grateful, you can keep your mind distracted from negative thoughts.

3. Eat Healthy

Eating healthy is a vital part of positive mental health. Eating a balanced diet of fruits, vegetables, lean protein and whole grains will slowly release energy into your bloodstream, creating a consistent level of energy that won’t leave you feeling tired or sluggish. Eating healthy will also provide a mental boost because you’ll feel good about your healthy food choices.

4. Sunshine

Sunshine is a great way to boost your mood. Put on some comfortable walking shoes and take a leisurely walk around your neighborhood, or a local park. Exposure to sunlight will help your brain release serotonin which will boost your mood, and help you feel more calm and focused.

5. Get Some Sleep

A good night’s sleep is a vital part of a healthy lifestyle. When you’re well rested, you’re naturally energized. Regular sleep also boosts your immune system as well as your cognitive and mental health.

 

You have the power to improve your mood. By making some healthy additions to your daily routines, you can develop regular habits that will improve your overall mental well-being.

Are you having trouble staying positive or managing your moods? A licensed mental health professional can help you find better coping strategies, and offer additional support and guidance to help you live a more balanced life. Call my office today, and let’s schedule a time to talk.

Filed Under: General

Why Did I Feel Fine Yesterday? The Causes of Depression

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With 322 million people suffering with depression worldwide, it’s not surprising to learn that in America, depression is among the most common mental disorders. The cause of depression is often simplified as a chemical imbalance in the brain, but the reality is that the disease is far more complicated. Scientific research has yet to completely understand the biology of depression. According to the National Institute of Mental Health, depression is caused by a combination of genetic, biological, environmental and psychological factors.

What Causes Depression?

The disease of depression is the complicated combination previously described; this disease gives you the predisposition to fall into a depression after having experienced a negative external event. For example, getting fired from a job might send one person into a deep depression, while another simply bounces back after experiencing the initial sadness and disappointment.

Many experts in the cognitive behavioral field believe that depression is caused by, and worsens, with distorted negative thinking. The emotions you experience during an episode of depression are created by negative thoughts and perceptions. Your feelings will result from the meaning you attach to those thoughts. If you eliminate distorted, negative thoughts, you will find it easier to cope with the negative event that triggered your depression.

Why Did I Feel Fine Yesterday?

If you felt fine yesterday, but today feel depressed and hopeless, distorted thinking may be to blame. As an example, let’s say you woke up late and had to rush to work. This put you in a bad mood, and you started thinking distorted negative thoughts. “I’m always late. I’m a loser. My boss is going to be angry at me all day. He probably hates me anyway. I’m going to get fired.” As the day goes on, every event will be processed through this negative filter, causing you to feel worse.

Cognitive Behavioral Therapy

Cognitive Behavioral Therapy is a form of psychotherapy that helps you challenge negative patterns of thought. By challenging these thoughts, you can improve your mood. For example, “I’m always late.” This is an overgeneralization. More than likely, you have not been late that often. If this is something you want to change, you can alter your schedule and habits to become more punctual.

Depression is a complicated illness, and as such is best managed by comprehensive treatment. If you’re suffering from depression, a licensed therapist can help you understand your mood disorder and develop strategies to cope with and improve your symptoms. Together, we can develop a plan for you to create the life you want to live. Give my office a call today, and let’s schedule a time to talk.

Filed Under: Depression

“Who Wears the Pants?” Advice for Balancing the Power in Your Relationship

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When it comes to relationships, it seems there is often a driving force behind the couple, or one partner who seems to always have the upper hand. This is often referred to as “wearing the pants.” The partner who “wears the pants” is the one most often in control of the relationship.

“Wearing the Pants”

But what does it mean to have control in a relationship? For one partner to have more control over the other often means that one partner in the relationship is more committed to and interested in it than the other. If one partner is less interested than the other, then the partner with more interest is frequently the one giving up their power in the relationship. This partner may do a lot of chasing and begging while the other wields the upper hand, giving little.

Self-Respect

To avoid this scenario, each person in the relationship must value themselves. Each person should see themselves as “a catch” – a person with value, who deserves an equal and loving partnership.

Maintaining a balance of power in a relationship requires self-respect. If one person in the relationship doesn’t value themselves and they’re willing to do anything to keep the other person in a relationship, they are also setting the relationship up to fail. The person in control will lose respect and attraction, while the person giving up control will build resentment towards their partner.

Balancing Power

To create or maintain balance in your relationship, you must learn to stand your ground. Make your demands known, figure out what your deal breakers are, and be prepared to walk away if necessary.

As you make your needs known, be sure to do so in a calm manner and don’t create an argument. If there are important things that your partner needs to change, set a time limit. For example, if they frequently put you down or name-call, give them a period of time in which they have to make significant improvement. Know in advance what you’re willing to accept, and what behavior is unacceptable. It’s possible that your partner won’t change, and if so you need to be prepared to walk away while your self-esteem is still intact.

 

Are you having difficulties in your relationship, and require the help and guidance of a licensed professional? Call my office today and let’s set up an appointment to talk.

Filed Under: Couples/Marriage, General

5 Tips for Supporting a Depressed Parent

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Dealing with a loved one who is depressed is always tough. When that loved one happens to be a parent, the roles flip and you become responsible for their mental health care. Older people get depressed for a variety of reasons such as declining physical ability, a chronic physical illness (e.g stroke), friends and family dying, history of anxiety/depression, and dissatisfaction with how they lived their life. For example, they may feel like they didn’t accomplish enough.

A lot of seniors are flippant about depression, equate it to weakness, and refuse to talk about their mental health for fear of burdening their loved ones. How can you support a depressed parent? Here are some helpful tips.

1.  Look out for the symptoms– Older people are unlikely to bring up their mental health struggles, so you need to be very observant. Look out for the following, they are signs that your parent might be depressed.

  • A sudden change in eating or sleeping habits
  • A visible struggle with getting older
  • A struggle with a physical illness
  • Frequent talks about death or an expressed desire to self-harm

2. Encourage them to see a therapist– Gently suggest that your parent see a therapist to discuss the symptoms they are experiencing. Make sure you suggest it in a way that doesn’t make them feel bad or weak. Schedule an appointment on their behalf and go with them the first time. Monitor them to make sure they attend sessions regularly and take their medication (if this applies). 

3. Offer your love and care- Make a greater effort to be there for them and do things that will make their lives easier. For example, you can help them get groceries and do laundry. Make sure you offer help in a way that doesn’t make them feel like they aren’t capable of taking care of themselves. For many elderly people, admitting that they’re depressed and need help can be difficult.

4. Talk to them about their feelings– Have open and honest conversations about how they’re feeling. Make sure you listen to them and honor their emotions. Listening offers direct support and comfort.

5. Watch out for suicidal signs– If your parent displays any sign of suicidal thinking such as talking about death often and giving away family heirlooms or other important possessions, you need to get them immediate help. Contact their therapist, call a suicide hotline, or take them to your local psychiatric emergency room to prevent tragedy.

Watching your parent suffer from depression can be heartbreaking. It’s natural to want to force them to get help, but being pushy can cause them to withdraw from you. Take a gentle approach that makes them feel respected and like a competent adult. Practice patience, offer emotional support and ensure that they follow their therapist’s advice.

If you have a depressed parent and you’re looking for a therapist who is experienced in geriatric issues, contact me to book a session.

Filed Under: Depression, Family Therapy

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