Tag: therapy

Feeling down? Go outside!

In previous discussions, we have explored simple, evidence-based interventions for battling depression including exercise (see Exercise as treatment for depression) and diet (see Dietary changes to decrease depression). This discussion will cover the benefits of spending time outside to help reduce depression.

How can spending time outside improve your mood?

There are three factors related to being outdoors and decreased rates of depression. These are sunlight exposure, increases in physical activity, and exposure to the natural environment (1).

Sunlight exposure. There is a great deal of literature indicating positive benefits of exposure to bright light (i.e., light exposure therapy LET) for depression. The benefits of light therapy as it pertains to mood are more closely linked to helping persons develop appropriate sleep-wake cycles (sleep hygiene will be covered in a future blog post) (2). It can be surmised that exposure to sunlight yields similar benefits to LET. Another benefit in exposure to sunlight is in increasing levels of vitamin D. Low levels of vitamin D is linked to depression (3). Wearing sunscreen will not impact the health benefits of sunlight exposure, so be sure to lather up!

Physical activity. Time spent outdoors is commonly associated with being active (walking, playing sports, etc.). A brief exploration of factors related to depression and exercise are explored in another blog post titled: “Exercise as treatment for depression”

As was addressed in the above-mentioned blog, physical activity is related to decreased depressive symptoms. When compared to indoor exercise, outdoor activity has increased benefits for reducing depressive symptoms (4) .

Exposure to the natural environment. Exposure to the natural environment is associated with decreased rates of depression (5).  Another study found that that time spent in nature, especially around water is associated with several positive mental health effects (e.g., improved mood, decreased stress) (6). To achieve improved mental health, the minimum recommended time spent outdoors is 3 hours per week (1)

To summarize: Spending two to three hours per week outside is associated with decreased rates of depression.  

So, get outside!
Be well, 😊

1. Beyer, K., Szabo, A., & Nattinger, A. (2016). Time spent outdoors, depressive symptoms, and variation by race and ethnicity. American Journal of Preventive Medicine, 51(3), 281–290.

2. Golden, R., Gaynes, B., Ekstrom, R.D., et al. (2005). The efficacy of light therapy in the treatment of mood disorders: a review and meta-analysis of the evidence. American Journal of Psychiatry, 162(4) 656-662.

3. Anglin, R., Samaan, Z. Walter, S., & McDonald, S. (2013). Vitamin D deficiency and depression in adults: systematic review and meta-analysis. British Journal of  Psychiatry, 202(2) 100-107.

4. Mitchell, R. (2013). Is physical activity in natural environments better for mental health than physical activity in other environments? Social Science & Medicine, 91, 130–134.

5. Beyer, K, Kaltenbach, A., Szabo, A., Bogar, S., Nieto, F., & Malecki, K. (2014). Exposure to neighborhood green space and mental health: evidence from the Survey of the Health of Wisconsin. International Journal Environmental Research on Public Health, 11(3) 3453-3472.

6. Barton, J. & Pretty, J. (2010). What is the best dose of nature and green exercise for improving mental health? A multi-study analysis. Environmental Science and Technology, 44(10), 3947-3955.

How do I choose a therapist?

A common question is “how do I find the right therapist for me”?

The term “therapist” is a universal term which covers a variety of disciplines including mental health counseling (also known as professional counseling), clinical social work, marriage and family therapy, counseling psychology, and clinical psychology. All disciplines require at least a master’s degree and more than one thousand hours of supervised clinical practice prior to licensure. All licensed mental health professionals are trained in basic competency for all mental health issues. Many therapists will also identify specialties (e.g., trauma, depression, anxiety, etc.). Selecting a therapist who specializes in your issue could help maximize the possible benefits of therapy. A specialist is particularly important for issues which may be either less common or requiring increased sensitivity such as sexual trauma, gender identity, videogame addiction, etc.

How do I select a therapist? If you have health insurance, call your provider to see who the approved in-network providers are in your area. Therapy is an investment into your well-being though can become pricey. Exploring options with the support of your insurance would be a good place to start.

Most insurance cards will have a number for “mental health”, or the like listed on the back of your member card. When you call, they will ask for a brief description of what you may need help with and then offer a list of providers in your area.

Once you obtain a list, you can do some research on each provider. Most therapists advertise on Psychology Today (www.psychologytoday.com) and provide information on their theoretical orientation, rates, services provided, and areas of specialty. Therapist may also have their own sites which contain similar information.

Some things to consider when selecting candidates to be your therapist might be gender, age, and culture/ ethnicity, and religious/ spiritual orientation of the counselor.

Ultimately, the best way to evaluate a therapist as a potential fit for you is to schedule an appointment and spend a session with them to see if you feel comfortable. Don’t be afraid to ask questions about their approach to therapy or how they may be able to help you specifically with whatever it is you would like to work on. A good working relationship with a therapist is a very valuable tool, so selecting someone who is a good fit for you will pay off in dividends.

I hope you have found this helpful! 😊

Keywords: counseling , counselor, therapy ,therapist, psychotherapy , psychotherapist , selecting a therapist , finding a therapist , mental health treatment.

My Experiences With Racism

I am stupid. I am awkward. I am a middle-aged, middle class, straight white man. I have been told I know nothing about prejudice and that I shouldn’t even try to pretend like I do. I have had my nose broken by a black kid while he was pranking me. I have been robbed (twice) by two black men. I have been assaulted by two black men while in basic training in the Navy. I have been called a racist when, in my best estimation, I wasn’t

I have been profiled and rejected. The one time I spoke out for equality of a minority group I was met with intense resistance and hatred from both the minority population and people who fit my demographic. I frequently have felt defeated. In my estimation, there is nothing I can do to overcome the differences between myself and people of color- especially those who have suffered at the hands of people that look like me or their ancestors. I hate the behaviors of people who happen to look like me have cast long shadows over our current daily experiences between people of different skin colors.

During my graduate training, I was encouraged to discuss the racial or ethnic differences between my clients and me. This has not gone well. The first time I attempted it caused the client to angrily state “I’m not afraid of you because you’re white.” I was wrong, once again.

I have had potential clients elect to work with other therapists less experienced than myself solely based upon the color of the counselor’s skin. I feel powerless.

As my car was being broken into and one thousand dollars of contents removed, I contemplated walking out with my pistol and killing the two young black men. When the police arrived, the officer indicated that if I had fired a shot I would go to prison. He said if, however, I had disabled one of them with a baseball bat and detained him that the officer would arrest him and take him without question. When I told this story at work, the radical feminist said that was an example of White Privilege- without even acknowledging the fact that I had been robbed. Again, it’s my fault and I’m stupid and entitled.

I teach a course titled Culture and Psychology in a local university. I teach about racism and the continued experiences of minority persons in America. I have had lived and worked with people of color. I have friends currently who are also people of color. I hear stories that break my heart. And still, I know nothing.

I understand the argument for White Privilege and do firmly support that it exists, at least on a micro level- that is on an everyday, interpersonal level. I have seen people be discriminated against at restaurants; I have heard people yell racist terms at someone walking down the street; I have heard people compliment a black man on how white he was. These things don’t happen to whites (except in perhaps small enclaves of urban areas). I am frustrated by this and do my best to not only not perpetuate it, but to address it when I see. Still, I am frustrated and saddened.

At the end of it, I am unsure of what to do. I have been encouraged by a close friend (a counselor of color) to not discuss differences of race or ethnicity between the client and I it unless the client brings it up. I can deal with that. I am aware of some different cultural norms and try to incorporate my knowledge into how clients present themselves and how they identify their issues.

I am frustrated by the divide that still exists and wish it didn’t.

I don’t like my deviated septum. I wish I had my stuff back. I wish I hadn’t had to fight two men early in my military career. I wish I hadn’t been openly called a racist when, in my best estimation, I am not. I am tired of being awkward and stupid. I hope that at some point, the differences between us (i.e., members of the majority and minority) will be smaller and less of a deciding factor on how we treat one another.

Until whenever that happens, I’ll just keep doing what I’m doing until something else happens to change my course a little- hopefully for the better.

JS

“I’m sorry” versus a true apology

What does it mean to say “I’m sorry” for something?  It is a phrase that we are taught to say when we have done something that we have become aware is a transgression against another person. But, aside from social convention, do these words have any real value? Do these words clear the transgression?

Teaching words to a person without emphasizing meaningful change of action, which led to the transgression, is of little value (aside from social convention).

Consider what the words/ sounds “I’m sorry” mean to a dog. Like all sounds to all animals, it means nothing on its own. When pairing it with something that the dog is likely to respond to, it becomes something of value. For example, a dog owner with an anger issue kicks his dog when frustrated. After the owner settles down, he apologizes to the dog and pets it on the head. In his (the owner’s head) he has corrected the transgression and the dog is supposed to acknowledge the apology, forgive the transgression, and forget what has happened.

What might the dog have learned after years of this process? My owner gets angry and kicks me a lot. Then he pets me and says words that seem to make him feel better.  I really like when he pets me, but it is only after he kicks me. I have tried to learn all the words he says so I can be a good dog. The words “I’m sorry” seem to mean something to him but to me, they are the words he says when the beatings have stopped for the time being. I must be on the lookout for when he’s angry, so he doesn’t hurt me so much. I try to be a good dog and love him, but he hurts me a lot.

How have we taught those around us what the words “I’m sorry” mean when we say them? Do they mean that we wish we hadn’t done what we did, that we ask for forgiveness, and that we will do everything within our control to ensure it won’t happen again? Or, are we just saying words when we know we messed up?

Words without substance have little value. When you use the words “I’m sorry” do your best to change the behavior to reduce risk of repeating it. If you find you are unable to do it on your own, get help.

-This article is written as a reflection to my work with people with substance use disorders. They frequently apologize for hurting those around them and continue to do the behavior which they are apologizing for. Over time, “I’m sorry” means nothing to the family of an addict. In early recovery, the words “I’m sorry” can still mean little (as it should). The behaviors indicating that a change is taking place (i.e., staying clean) have much more value than idle words.

To the angry dog owner: Stop kicking your dog- this will be a true apology.

Gratitude

Hello friend,

Welcome or welcome back to my blog! 😊

Today’s talk is on gratitude.

I choose to believe in the existence of God and thus, I pray.

In my morning prayer today, I started as I usually do by saying “Heavenly Father, thank you for this day.” And then, I stopped.

During and prior to my training as a therapist I realized that though my path to recovery included a belief in God others’ path may not. I place deep value on helping all persons. This sentiment led me to the conclusion that whatever tools I have found useful during my own spiritual journey must be made available for use without a belief in God.

So, today’s talk is on gratitude.

I was taught “give thanks!” Throughout my walk I have heard many say “thanks” but have been under the impression that they do not experience the feelings associated with gratitude. Do you?

Merriam-Webster (2019) defines gratitude as:  The state of being grateful: Thankfulness.

What is “being grateful?” This source defines grateful as: 1) appreciative of benefits received; 2) Pleasing by reason of comfort supplied or discomfort alleviated.

In “giving thanks” are we merely saying the words which represent a concept or are we experiencing the state of appreciation for comfort supplied or discomfort alleviated?

To experience gratitude, it would seem that there needs to be a target to whom one directs their appreciation- for a believer, this target would be God. But, what about those who don’t believe? Can these folks also experience the sense of gratitude? I say, YES!

To return to the beginning of this writing, while thanking God for the day and the chance to be alive for yet another day I asked myself, “what if there is no God and I am just saying words?” And then, this notion of the importance of taking time to be grateful came to me. And so, I began focusing on experiencing gratitude. If there is a God, he doesn’t need a chump like me to offer a “thanks.” Instead he would want me to experience the joy that accompanies taking time to appreciate what I have (life for another day).

A non-believer can also take time to appreciate being alive for another day. He can consider all the people who have walked the Earth before him and acknowledge that now is his time and that at some point soon, it will end. She can appreciate that although things may not be great that there are inevitably good things in her life and that simply spending a few moments focusing on these things, even if it’s just the ability to draw breath, can bring some peace of mind or even joy.

So, I encourage you, whatever your beliefs, to take a moment to experience the state of appreciating what you have today.

😊

Be well,

 Jim

Featured

Hello and welcome!


My name is Jim and I am a therapist, thinker, writer as well as professor of psychology.

I am excited to have an opportunity to share with you my thoughts on life, mental health, and being a therapist.

The writings contained in this blog are, unless otherwise stated, largely reflective of my personal insights, opinions and experiences. At times I will address topics which have arisen during my work with clients. Of course, as a therapist, I am bound by confidentiality and thus will not offer direct accounts or any potentially identifying information of any client. Instead, I will explore themes by either altering identifying information about a particular client or by developing hypothetical persons who may be a combination of several individuals with whom I have engaged in psychotherapy.

I welcome questions and comments though will not engage in counseling or related activities in this forum.

Thanks for stopping by and I hope you find this blog useful. 🙂

Be well,

 Jim