“Our lives are full of reasons to feel thankful. Sometimes we need to remember to notice them.” – Amanda Logan, Mayo Clinic
The holiday season is here! And with it comes both enjoyment and the stress all the festivities can also bring. Family gatherings, celebrations, and all the preparation, can fill us with joy, but also illicit feelings of sadness and amplify existing anxiety and depression we may be experiencing.
Dwelling on the past – thoughts of holidays when loved ones were still with us – or worrying about the future – stressing about not having enough time to get everything on your list done – pulls us out of the present moment. Negative thought patterns, comparing our lives to picture perfect cozy social media images, and sensing a disconnect from others can also add to feeling badly.
According to the Harvard Health: “Research (and common sense) suggests that one aspect of the Thanksgiving season can actually lift the spirits, and it’s built right into the holiday — being grateful.”
Being grateful, means to have a thankful appreciation for what we have, and acknowledging the goodness in our lives
Why Does Gratitude Matter
Expressing gratitude is associated with a host of mental and physical benefits. Studies have shown that feeling thankful can improve sleep, mood and immunity. Gratitude can decrease depression, anxiety, difficulties with chronic pain, and risk of disease, according to the Mayo Clinic.
Research shows that training your brain to notice and appreciate the little things in life, can also help by:
Improving your satisfaction with life
Helping you feel more positive emotions, including happiness
Building strong relationships
Dealing more positively with adversity
Feeling more comfortable expression your feelings
What are the Mental & Physical Effects of Gratitude
According to the Anxiety & Depression Association of America, the more present we are, the happier we tend to be, even if the present moment isn’t pleasant. Since our brains are wired to constantly think: plan, problem solve, analyze, it takes effort to pause those thoughts and instead find and feel appreciation for what is present. Replacing rumination with grateful thoughts, can help to break negative thought loops and bring our minds into the present moment.
Taking the time to be grateful and apprentice the goodness in our live – both tangible and not – also creates the perspective that the source of those elements lies outside of ourselves and our own power and influence. This creates a connection to others and something larger than ourselves.
Additionally, our behaviors can influence our biology. A positive thought or gesture can release oxytocin – sometime called the “love hormone” which is a powerful hormone that also helps us to feel connected to others.
Gratitude also helps us to focus on what we already have instead of pining for things that are absent or lacking. Appreciating what is present in our lives versus straining and yearning for something else, creates satisfaction.
How To Cultivate an Attitude of Gratitude
The first step towards cultivating more gratitude is being more mindful. When you notice negative thinking, try to consciously replace it with a thought of appreciation for something positive in the moment. Doing this stops the habitual pattern of thinking and brings you into the present moment. Focusing on your senses can be helpful when doing this. What can you feel, see, hear, taste or touch in the moment? Find pleasure and appreciation for the softness of your sweater, the smell of food cooking, the taste of your morning coffee, or the beauty of nature outside your window.
Other ways to build an attitude of gratitude include:
Starting each day by thinking of someone or something you are grateful for and sending them a note of appreciation
Keeping a gratitude journal, by writing down the many things you may take for granted, such as clean water and access to healthcare
Counting your blessings each day, by choosing five specific things to be grateful for and focusing on the sensations elicited by each
Establishing a regular mindful mediation practice to help you be more aware of your thoughts and more appreciative of your current moment surrounding and circumstances
Meet the Practice: At Embrace Psychiatric Wellness Center, our team of mental health professionals has the skills and experience to help adults who may be struggling with holiday stress. We often use a combination of treatments to achieve the best results. To learn more about us and how we may be able to serve you, contact one of our offices conveniently located in Westfield and Wall Township, NJ.
Receiving a breast cancer diagnosis, or learning that you are at an increased risk for developing the disease, can be one of the most distressing events a person will ever experience, according to the American Psychological Association. Suffering from the disease – and undergoing necessary treatment – can have a negative impact on a person’s physical and mental well-being. But having an increased awareness of how, why, and when breast cancer can pose challenges to a person’s mental well-being, may lead to better overall health and outcomes for survivors.
Why Does Breast Cancer Effect Mental Health
While experiencing feelings of stress, sadness, fear, and uncertainty are normal emotional reactions to being diagnosed with breast cancer, addressing mental health concerns when they arise, can help to reduce the negative impact on a person’s quality of day-to-day life and even reduce the risk of disruptions to cancer treatment. Understanding the importance of the mind body connection while fighting breast cancer, and seeking help and support early, are important tools to help a person successfully navigate the process.
According to the National Cancer Institute: “An estimated 310,270 women and 2,790 men in the United States will learn that they have breast cancer in 2024. Because many of them have no family history of breast cancer or other known risk factors, the diagnosis often comes as a devastating surprise. The emotional turmoil that follows can affect a patient’s physical health and psychological well-being.”
Seeking the support of loved ones, practicing self-care, and maintaining healthy habits can help to mitigate the initial shock and emotional upheaval brought on by a diagnosis. There are a variety of well-being resources available for those living with – and impacted by – breast cancer, including:
American Cancer Society’s Reach to Recovery program, which connects participants with breast cancer survivors for one-on-one support
Calling 211 or visiting https://211la.org for linkage to breast cancer support groups, supportive services, and other resources
The following self-care practices can also improve overall well-being:
Practicing mindfulness through mediation and gentle yoga
Maintaining or developing healthy sleeping and eating habits
Journaling to keep a record of – and increase awareness of – your emotional state
Building and continuing social connections to family, friends, and you communities
Finding healthy outlets for stress
Regularly talking with your healthcare providers about your mental well-being
When to Seek Psychological Treatment
According to the American Cancer Society: “Distress typically continues even after the initial shock of a breast cancer diagnosis has passed. As patients begin what is often a lengthy treatment process, they may find themselves faced with new problems. They may find their personal relationships in turmoil, for instance. They may feel exhausted and be very worried about their symptoms, treatment, and mortality. They may face discrimination from employers or insurance companies. Factors like these can lead to chronic stress, anxiety, and depression.”
It Is therefore important to consider seeking psychological treatment, if you or a loved one is experiencing the following symptoms while dealing breast with cancer:
Feeling very sad or constantly stressed out or anxious
Having a lack of joy or interest in activities normally enjoyed
An increase in aches and pains, including headaches and stomachaches
Changes in eating habits or appetite that result in weight loss or gain
Difficulty falling or staying asleep, or the inability to get out of bed because of a lack of energy (not because of breast cancer treatment side effects)
Difficulty concentrating or focusing
Using alcohol or drugs to reduce stress
How Psychological Treatment Can Help
Finding the right mental health care provider, such as a licensed psychologist or psychiatrist, can help breast cancer patients start to adjust to the new demands of dealing with their cancer diagnosis, including:
Coping with the physical, emotional and lifestyle changes
Navigating treatments that can be painful and traumatic
Explaining the illness to children
Dealing with a partner’s response and the stress on their relationships
Mental health practitioners will communicate with a patient’s oncologist, to help come up with the best treatment plan for them to control stress, anxiety, and depression. By teaching patients problem-solving strategies in a supportive environment, mental health practitioners help those diagnosed work through their grief, fear, and other emotions. With the help of these health care providers, for many people, this life-threatening crisis eventually results in life-enhancing personal growth.
Meet the Practice: At Embrace Psychiatric Wellness Center, our team of mental health professionals has the skills and experience to help adults who are struggling with breast cancer. We often use a combination of treatments to achieve the best results. To learn more about us and how we may be able to serve you, contact one of our offices conveniently located in Westfield and Wall Township, NJ, at 908-923-3483.
After graduating from the University of Delaware with her Bachelor of Science in Nursing (BSN) in 2021, Julianna decided to continue her education and has just begun her senior year at the University of Delaware, where she is working towards a Master’s degree as a Psychiatric Family Nurse Practitioner.
Julianna is one of seven students who are currently completing their clinical rotations – including psychotherapy rotations – with Embrace this fall.
Founder and owner of Embrace Psychiatric Wellness Center, Dr. Bolona, mentors and teaches the nurse practitioner and physician assistant students from Chamberlain University, Walden University, LaSalle University, Monmouth University, and the University of Delaware.
“We partner with universities and work with students because the future of mental health depends on cultivating new minds. By sharing our knowledge and experience, we ensure that the next generation of professionals is prepared to carry forward the mission of compassionate care.” Dr. Bolona says.
After completing her schooling in May and graduating with her Master’s degree as a Psychiatric Family Nurse Practitioner, Julianna plans to work in an outpatient practice getting more broad exposure. She hopes to focus on working with people who are suffering from substance abuse.
“I like to listen to the perspectives of my patients and collaborate with them to help them live their fullest lives,” says Julianna.
When she is not working or studying, Julianna likes to spend her free time hiking, traveling, going to the beach, and skiing.
Embrace Psychiatric Wellness Center is a compassionate and integrated network of mental health professionals dedicated to providing personalized treatments aimed at achieving long-term mental health goals for patients throughout New Jersey. Our services include:
Under the leadership of founder and head psychiatrist Dr. Leopold Bolona, our diverse and bilingual team takes the time to truly understand each patient. This personalized approach allows us to collaboratively create the most effective treatment plans tailored to individual long-term mental health aspirations.
At Embrace PWC, we strive to cultivate a comfortable and safe environment, demonstrating the utmost compassion and understanding for our patients. Your mental wellness journey is our priority, and we are here to support you every step of the way.
“Start the journey to a better you with Embrace Psychiatric Wellness Center”
Many experts believe that attention deficit hyperactivity disorder (ADHD) is woefully underdiagnosed among adults. That may be because ADHD can affect people in many different ways as they grow older, whereas the symptoms tend to be more obvious in children. What are some common signs of ADHD in adults, and how can you know if you should seek professional help? This blog post explains.
With two locations already open in Westfield and one in Wall Township, Embrace Psychiatric Wellness Center has opened a third location in Westfield, New Jersey.
When it comes to mental health, Embrace Psychiatric Wellness Center has many treatment solutions in one location, whether a patient requires:
Prescription medication management
Spravato
TMS therapy
counseling
Other resources
The team is led by Dr. Leopold Bolona, who is certified in both general and child/adolescent psychiatry. With providers ranging from licensed counselors, social workers, Nurse Practitioners, and advanced treatment technicians. These licensed professionals are trained to help treat a wide range of mental health disorders.
As an insurance-friendly practice, Embrace Psychiatric Wellness Center is in-network with major plans, making treatment more affordable and easier for more individuals and families in the local area.
In addition, several providers, and staff members are bilingual in Spanish and English to accommodate those patients with language barriers.
At the center of every session and treatment, Dr. Bolona says the team focuses on compassionate care and creating a safe, peaceful, and inclusive environment for each patient.
This new Westfield office – located at 507 Westfield Ave., Westfield NJ, 07090 – is now scheduling appointments and will consolidate some therapy sessions from other Embrace locations to this new location to help the practice continue to grow.
If you have mental health concerns, contact Embrace Psychiatric Wellness Center today: embracepwc.com.
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In a healthy relationship, both parties should feel free to be themselves. However, that is not an excuse for the absence of boundaries. Even the closest relationships benefit from an established set of guidelines and rules. Just what are boundaries, why are they so important for your mental health, and how can you establish them? This blog post explains.
Countless millions of people struggle with depression or major depressive episodes. This disorder can suck the color out of your life and make every day seem like a major obstacle. Fortunately, therapies are available that can help you see light and hope again! For many people, cognitive behavioral therapy (CBT) is effective. What is CBT, and how might it help you cope with depression? This blog post explains.
If you or a loved one has TRD, you could benefit from adding SPRAVATO® to your current oral antidepressant.
At Embrace Psychiatric Wellness Center, we are proud to offer SPRAVATO® – the only FDA-approved nasal spray for Treatment-Resistant Depression (TRD). We are the largest certified SPRAVATO treatment center in the Westfield area.
How Does SPRAVATO Work?
SPRAVATO is a nasal spray that contains Esketamine. Unlike other antidepressants, this solution is typically used as an “add-on” form of treatment, usually in combination with other traditional medications used for patients with treatment-resistant depression. SPRAVATO was approved by the FDA, having been evaluated in various trials to prove its effectiveness.
Who is a Good Candidate for SPRAVATO?
Generally speaking, SPRAVATO is mostly reserved for people who are struggling with treatment-resistant depression—a condition where they are unable to respond well to standard approaches with therapy and/or medications. If a patient hasn’t improved after two or more medication trials, then they can typically have this treatment approved by their insurance provider. SPRAVATO is not a viable option for someone pregnant or breastfeeding. Our team will also need to ensure that you aren’t allergic to SPRAVATO or any ingredients in the medication. You’ll also need to visit a qualified psychiatric provider to undergo an evaluation before you can be recommended for the treatment.
How Do I Prepare for an Initial Evaluation for SPRAVATO?
Before coming into our office, be ready to review your complete medical history, including previous medications you have tried to address depression. You should also have a complete list of all your current prescriptions/medications, even if they aren’t used for psychiatric purposes. Our provider will need access to this information during your appointment to properly assess you. This will be crucial to help our providers determine if you’re a good candidate for SPRAVATO and how it can potentially affect you.
How Long Do the Results Last for SPRAVATO?
You can expect to get treatment twice every week for the very first month. Afterward, our team will decrease the rate to only once per week. Gradually, we might move the frequency to once every other week for maintenance depending on effectiveness. The benefits of SPRAVATO will likely kick in within the first month of treatment, but some experience relief after the first few sessions. That said, the effects may wear off over time, so if you are seeing positive results from SPRAVATO we will likely recommend a maintenance plan that works for you. Depression is often a chronic and recurrent disorder, so we’ll have to maintain effective treatments to avoid relapse of symptoms.
Start the conversation with one of our caring and compassionate practitioners to see if adding SPRAVATO® may be right for you. Call or visit:
Your mental and emotional health are precious. Unfortunately, though, these aspects of your wellness may also be somewhat delicate. Any life change could trigger a sudden bout of anxiety or depression. How can you cope when your feelings take a downward turn? This blog post contains some tips that you may find helpful. Remember, there is always hope for a better tomorrow!
Have you been struggling with crippling depression and/or anxiety that impacts your daily routine? These mental health issues can cause hiccups in your personal, social, and even professional life, which can make it difficult to feel motivated or concentrated enough to maintain a stable occupation. That said, certain positions can be more suitable for those suffering from depressive moods or anxiety. Read on to learn some of the best jobs out there that you might consider if you’re struggling with these mental health concerns.
