Depression Archives - AZupkaCounseling

December 4, 2022 by Alan Zupka

Here’s How Social Isolation Affects Your Health

Many of us experienced social isolation during the recent pandemic. And none of us will deny that those days and weeks were very hard. Thankfully, the pandemic is over, and life for most of us has returned to normal.

But for some people, social isolation does not go away; it is now part of their “normal” existence.

Common Causes of Social Isolation

There are a variety of circumstances that cause people to be isolated from others or to choose to isolate themselves:

An abusive relationship – People in toxic relationships often choose to avoid contact with friends and family because they wish to hide their reality from others.
Grief – It is common to isolate oneself after losing a loved one. This is particularly true for many seniors who have lost many loved ones and friends.
Mental health issues – Anxiety, depression, and low self-esteem can often result in a desire to isolate oneself from the rest of society.
Physical challenges – Those with limited mobility or other physical challenges may decide life is easier and safer at home.

The Effects of Social Isolation on Your Health

We know there is a strong mind-body connection. How we feel emotionally affects how we feel physically. Studies are now revealing how social isolation can negatively impact our health. Here are just some of the effects on your health:

Reduced immune function
Trouble sleeping (which leads to inflammation and disruption of hormones)
Poor cardiovascular health
Poor cognitive function
Greater chance of stroke
Decreased wound healing
Increased risk of dementia
Higher risks of premature mortality

Coping With Social Isolation

If you are isolated from others for any reason, it is important to recognize you may be suffering mentally, emotionally, and/or physically. Here are some ways you can cope with the situation:

Practice self-care
Get outside
Reconnect with hobbies and interests
Get help

If you would like to speak to someone about your anxiety or depression caused by isolation and the reasons for the isolation, please reach out to me. I offer online therapy for those who feel more comfortable accessing help from home.

SOURCES:

Understanding the Effects of Social Isolation on Mental Health

https://www.webmd.com/mental-health/social-isolation-mental-health

https://www.medicalnewstoday.com/articles/isolation-and-mental-health

February 16, 2022 by Alan Zupka

The Healing Power of Nature

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:

February 9, 2022 by Alan Zupka

The Importance of Community for Your Mental Health

Our mental health significantly impacts our quality of life, so it makes sense that we would want to do all we can to improve it. This may include things like eating healthy foods, exercising, and getting enough quality sleep each night.

But there is something else that greatly influences our mental health and that is a community and a sense of belonging. Human beings are wired for connection. When we feel connected to others, we feel loved and supported. Friends can often help alleviate the stress in our life because our friends are there for us to lean on.

If you have been feeling alone and isolated, here are some ways you can find your own community and begin to connect with others:

Go with What Interests You

What activities and hobbies do you have? You may want to join a book club or take a painting lesson. If you’re athletic or used to playing a sport in school, maybe you could join a local team. You’ll no doubt find it easier to connect with others who enjoy doing the same things you do.

Volunteer

Being of service to others is highly rewarding, and volunteering is also a great way to connect with others who share similar values. What causes do you feel passionate about? What charities do you support? Check out their website or give them a call to see what volunteering opportunities they may have available.

Connect with Something Bigger Than Yourself

Do you have a particular religion or spiritual practice you connect with? Maybe it’s time to get back to your church or try taking that meditation class you’ve been thinking about. Is there a political cause that speaks to your heart? Helping others reach a meaningful goal can be a great way to find purpose in your own life.

Humans are not meant to be alone. We need to socialize. If you have been feeling down, now’s the time to go out and make some new connections.

And if you’ve been dealing with depression and anxiety for some time and could use someone to talk to, please give me a call.

SOURCES:

November 28, 2021 by Alan Zupka

Mental Health Habits

We live in a society that seems obsessed with physical health and weight loss. A majority of people have tried one or more diets to lose weight. People join gyms, juice, and take supplements, all in an effort to optimize their physical health.

Sadly, most people don’t give their mental health a second thought.

The problem is, no matter how good you look in a bathing suit or how “ripped” you may be, or how low your cholesterol is if you aren’t mentally healthy, your life is negatively impacted.

In the age of Coronavirus, when many of us are dealing with health and financial struggles, the stress can really take a toll on our mental health. With this in mind, here are some good mental health habits to practice:

Practice Gratitude

Gratitude is like a magic bullet when it comes to mental health. Too often, when we are feeling negative emotions, we deny our full reality, that is to say, we deny all of the wonderful things that are present in our life. Be sure to take realistic stock in your life each day and feel grateful for the people, events, and things in your life that bring you joy and happiness. And be sure to share your gratitude with others!

Value Yourself

The only thing worse than dealing with grief, sadness, and stress, is doing so while devaluing your own self-worth. Be sure to treat yourself as kindly as you do your loved ones. See the good in you and practice self-care and self-compassion every day.

Lose Control

Most of us cling to the idea that we can control every single facet of our lives. It’s just not true. This desire for full control brings with it a sense of anxiety. Make this year the year you finally let go of needing to control everything.

Surround Yourself with Positive People

Toxic people are bad for our mental health. It’s time to cut ties with those who bring you down in order to make room for people who will support you.

Along with these habits, you may want to consider speaking regularly with a mental health counselor, who can help you navigate any issues you may be dealing with and provide coping techniques.

If you’d like to explore treatment options, please get in touch with me. Let’s discuss how I can help you make your mental health better!