610-730-8557   |   cgkemmerer@rcn.com

Request an Appointment

Curtis G Kemmerer

  • Home
  • About
  • Services
  • Getting Started
    • Appointment Request
    • Client Forms
    • FAQs
    • Rates & Insurance
  • Resources
    • Mental Health Links
    • Physical Health Links
  • Blog
  • Contact

The Healing Power of Nature

September 13, 2022 by CKSADFYHE29573

One only needs to read a few lines from poets such as Frost, Wordsworth, and Thoreau to recognize the love for and connection to nature human beings have always had. Nature stirs our souls and imagination and brings beauty to our everyday lives. But it turns out, nature also brings a slew of benefits to our mental and physical health.

The Many Benefits of Spending Time in Nature

Research is now clearly indicating that spending time outdoors can have a positive impact on our health. Whether you bike, hike, or simply sit under a tree enjoying the sights and sounds, time in nature has shown to reduce stress, slow heart rate, improve pain, lower cortisol, and stimulate the immune system by boosting the production of natural killer cells that fight disease and infection.

In addition, time outside means time in the sun, and THAT means getting a nice boost of vitamin D, which can do everything from preventing disease, make our bones and teeth stronger, and improve our mood.

Give Ecotherapy a Try

Ecotherapy, which is also sometimes referred to as nature therapy, is a practice in the emerging field of ecopsychology. The idea behind this practice is that many modern people, whether they are aware of it or not, feel a massive disconnect from the natural world. When you think about it, our ancestors spent hundreds of thousands of years living WITH nature, feeling it under their bare feet, being outside, ebbing and flowing with the shifts in seasons.

But today, most of us are only connected to a digital device. Ecotherapy gets us away from our screens and out into the beauty of the natural world. Many clinicians, including myself, believe that the earth has a natural ability to balance us. When we get back in touch with the systems of nature, we can experience improved mental health.

If you are feeling out of sorts and like the idea of trying ecotherapy, you can simply spend more time outside. If you would like someone to help you reconnect with nature, please get in touch with me. I am a big proponent of nature therapy and use it in my practice.

SOURCES:

  • https://www.psychologytoday.com/us/blog/how-healing-works/202103/the-healing-power-nature
  • https://www.goodtherapy.org/learn-about-therapy/types/econature-therapy
  • https://www.natureandforesttherapy.earth/about/the-practice-of-forest-therapy

Filed Under: Depression

The Truth About Perfectionism

June 29, 2021 by CKSADFYHE29573

We live in a society that values things that appear perfect. And I suppose there are things that can be perfect. Architects can draw the perfect straight line, mathematicians can solve an equation with a perfect calculation, and a chocolate cake can be perfectly moist.

But as human beings, we can never reach a state of perfection because we will always be a work in progress. Perfection indicates a finality – a finished product – but we as humans are always growing and changing.

What is Perfectionism?

Many people view perfectionism as a positive attribute. They believe the more “perfect” they are, the more success they will have in life.

Perfectionism is NOT the same thing as always doing your best. It is important that we always do our best. By doing so, we can experience healthy achievements and growth. But perfectionism takes this concept to the extreme.

People with perfectionist tendencies often have self-defeating thoughts and/or behaviors that actually make it HARDER to achieve their goals. Perfectionism also can make the individual feel stress, anxiety, and depression.

Signs to Look For

Most human beings, from time to time, will strive for perfectionism in some aspect of their life. As an example, that “perfectly moist chocolate cake” I mentioned earlier got that way because the person who baked it was trying to get everything JUST RIGHT as a gift for someone’s birthday.

But there are those people who are “full-time” perfectionists. They strive for perfection in all aspects of their life.

Here are some signs you may be a perfectionist:

  • You don’t like to attempt tasks or activities unless you feel you can complete them perfectly.
  • You are end-oriented, meaning you focus little on the process of creating or learning something and put all of the emphasis on the outcome.
  • You cannot see a task as having been completed unless it meets your perfectionist standards.
  • You tend to procrastinate because you don’t like starting a task until you know you can perfectly complete it.
  • You tend to take far longer completing tasks than others. This can be problematic at work.

Getting Help

Again, perfectionism is not the same thing as doing your best. It is a condition whereby the individual is almost incapable of feeling joy or pride at what they accomplish because in their own minds, they are never quite good enough.

If you believe you may have traits of perfectionism and it is causing you stress, there are things you can do to change your behavior so you can live a healthier and happier life.
If you’d like to explore treatment options, please reach out to me.

SOURCES:

  • https://cogbtherapy.com/cbt-blog/2014/7/9/stop-perfectionism-be-happy-with-good-enough
  • https://www.goodtherapy.org/learn-about-therapy/issues/perfectionism/overcome
  • https://www.goodtherapy.org/learn-about-therapy/issues/perfectionism

Filed Under: Anxiety, Depression

Coping with Seasonal Affective Disorder

February 27, 2021 by CKSADFYHE29573

Seasonal Affective Disorder, or SAD, is a major depressive disorder that occurs during the same season each year. Also known as the “winter blues,” SAD typically comes on in the fall and winter, when the light is diminished.

SAD is believed to affect nearly 10 million Americans and is four times more common in women than men. Many people experience symptoms that are severe enough to affect their quality of life.

Though not everyone will experience the same symptoms, here are some of the most common:

  • Feelings of sadness and hopelessness
  • A change in appetite and developing a craving for sweet or starchy foods
  • Weight gain
  • A drop in energy level
  • Decreased physical activity
  • Fatigue
  • Difficulty concentrating
  • Irritability
  • Avoidance of social situations
  • Thoughts of suicide

Treatments

If you suffer from SAD, here are some ways you can alleviate your symptoms:

Light Boxes

By far the greatest relief, according to research, comes from the use of lightboxes. Lightboxes emit high-intensity light between 2,500 to 10,000 lux. Compare this to a normal light fixture that emits only 250 to 500 lux.

Lightboxes closely mimic the sun’s natural rays, helping our brains produce the right amount of neurotransmitters that are responsible for mood.

Depending on the severity of your symptoms, you may only need to use the lightbox for 30 minutes once a day. For more severe symptoms, people have found relief by using the box for long periods of time and can often feel true relief in as little as two weeks.

Some insurance providers will cover the cost of lightboxes, but not all do, so be sure to speak with your provider.

Exercise

While it may feel counterintuitive, if not downright impossible, to get up and get moving when you’re feeling depressed, exercise is one of the best ways to improve your mood. Exercise not only reduces stress and tension, but it releases those feel-good endorphins. Studies have also found that one hour of aerobic exercise outdoors (even if the sky is overcast) has the same positive effect on mood as 2.5 hours of using a lightbox.

Eat Well

It’s common to turn to junk food when you’re feeling the winter blues. High-sugar foods tend to give us a temporary boost in energy levels and mood. But then we come crashing down and feel even worse. A better choice is to eat a balanced and nutritious diet, opting for complex carbohydrates like sweet potatoes and whole grains.

Speak with a Therapist

If your symptoms are very severe, and if you are having any thoughts of harming yourself, then it is important to speak with a therapist who can help you navigate your depression and offer coping tools.

If you or a loved one are currently suffering from SAD and would 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, Women's Issues

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

September 21, 2019 by CKSADFYHE29573

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

Why Did I Feel Fine Yesterday? The Causes of Depression

September 4, 2019 by CKSADFYHE29573

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

5 Tips for Supporting a Depressed Parent

June 2, 2019 by CKSADFYHE29573

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 Focusing on Your Faith Can Help with Depression & Anxiety

March 2, 2019 by CKSADFYHE29573

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 Signs You Might be Struggling with Depression

December 28, 2018 by CKSADFYHE29573

It’s natural to feel down or anxious from time to time. What’s not natural, however, is prolonged feelings of hopelessness and despair. When these emotions grab hold, and won’t let go, it is likely you may have depression. Depression makes every day a constant challenge. You no longer enjoy life as you once did. Just getting out of bed can feel overwhelming.

But, through education and therapy, you can overcome depression and get back to the life you were meant to live.

If you’re unsure of whether you are suffering from depression, read on to learn 4 common signs of the disease.

Signs of Depression

How can you tell if you are depressed? It may seem like an odd question, but a surprising number of people do not recognize that they may be suffering from depression. While some signs are obvious, others can be subtle.

Every individual will manifest symptoms in a different way, so it’s important to recognize any changes in your behavior. With this in mind, here are four signs you might be struggling with depression.

Changes in Weight

Depression can affect individuals in different ways. Some people may find they have no appetite at all and, before long, lose a significant amount of weight. Others may find their desire for food increases and they easily gain weight.

Changes in Sleep Cycles

As with a person’s appetite, the changes to one’s sleep cycle can also go in one of two directions. You may notice you feel lethargic and want nothing more than to sleep all day. Then again, you may find you can’t fall asleep and are restless all night long.

Anger and Irritability

It has been said that anger is depression turned inward. If you suddenly find yourself with a short fuse, and things that used to not bother you now cause you to fly off the handle, it may be a sign you need some help.

Physical Ailments

Many people don’t realize that depression can manifest itself physically. It is common for sufferers to feel sick to their stomach with whole body aches. Some may find they seem to have a cold or flu that won’t go away, while others may notice their chronic conditions, such as arthritis, are exacerbated by depression.

It is important to recognize these signs so you may seek treatment as soon as possible. While depression may feel like a life sentence, reaching out for help will put you on the path toward joy and peace once again.

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

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

September 24, 2018 by CKSADFYHE29573

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

Why Most People Misunderstand Depression

July 10, 2018 by CKSADFYHE29573

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

  • 1
  • 2
  • Next Page »

Curtis G. Kemmerer,

M. Div. LMFT

Phone: 610-730-8557
cgkemmerer@rcn.com

Send a Message

Curtis G. Kemmerer, M.Div., LMFT

Phone: 610-730-8557

Email: cgkemmerer@rcn.com

My offices at:

1250 Greenwood Dr.,
Bethlehem, PA 18017
Click Here for Maps

Get Started

Click on the button below to schedule an appointment with Curtis Kemmerer

Request an Appointment

Privacy Policy
A Website by Brighter Vision

Copyright © 2023 · Genesis Child on Genesis Framework · WordPress · Log in