In Step Behavioral Health

04/14/2022

WEDNESDAY, April 13, 2022 (HealthDay News) -- By now, most people have heard that exercise is good for their health.A new review suggests it can it also make a difference in major depressive disorder.Researchers analyzed 15 existing studies with data on exercise and depression, finding an associatio...

12/29/2021

Helpful guide to address mood symptoms.

04/27/2021

*Instep Insight**

What’s wrong with ma*****na? It’s legal..

“Ma*****na has become legal in the state of Illinois and with this more adults are viewing ma*****na as relatively harmless. Following the legalization of ma*****na, reports indicate an increase in use among adolescents. There are facts based on science that indicate great risk and harm to adolescents that use ma*****na. For these reasons, I ask you, as parents, to please reconsider this threat to your child and then have a conversation with your teen or young adult to talk about the consequences of ma*****na use and how it could impact them both now and in the future.

It is illegal to buy, possess, or use ma*****na in all 50 states if you are under the age of 21. Adolescent brain development is a concern as the brain is still developing with new neural growth well into the mid to late 20’s. Disrupting this brain maturation with the use of ma*****na creates problems and negative outcomes that continue well into adulthood. According to the National Institutes of Health, ma*****na exposure during brain development can cause long-term, possibly permanent, adverse changes in the brain. The use of ma*****na is accompanied with some danger. This includes the increased possibility of fatal auto accidents, the prospect of lowered inhibitions that can result in risky sexual behaviors. In addition, ma*****na use is potentially an important cofactor for HIV/STD transmission among high-risk adolescents. The younger on starts using the drug, the more likely it is to become addicted. Furthermore, ma*****na appears to be related to other substance use among youth. Evidence shows that ma*****na use among teens is associated with the use of ci******es, e-ci******es (handheld battery-powered vaporizers), and alcohol. Research demonstrates that ma*****na use in adolescence is associated with negative psychosocial outcomes in adulthood, including poorer educational attainment, greater risk of intimate partner violence, lower work commitment, and increased involvement in crime.

One study found that individuals that began using ma*****na in their teen years showed a decreased ability to learn and remember new words by the time they reached middle age than those who began later or used ma*****na less often. Self-medication of mental disorders, social anxiety, and pain when access to care is lacking is another concern related to adolescent use of ma*****na because it may delay needed treatments, mask deeper issues, or lead to drug abuse or dependence.

The American Association of Pediatrics (AAP) opposes the use of ma*****na by children and adolescents and opposes legalization of ma*****na due to the potential harms to children and adolescents. The AAP discourages the use of ma*****na by parents in the presence of minors because of the influence of adult role modeling on child and adolescent behaviors. One in 10 adolescent ma*****na users becomes addicted. Ma*****na is not a benign substance, and even when used medically, can have adverse side effects In the short term, ma*****na use is known to impair short-term memory and judgment and can have negative impacts on teens’ driving safety and academic performance. Current research suggests, but does not prove, that regular use of ma*****na by teens may have long-lasting negative effects on cognition, educational outcomes, life satisfaction, and achievement. A comprehensive list of the effects of medical ma*****na on the developing brain are unknown with ongoing research pending. Making ma*****na legal did not make it safe. What are your concerns with the use of ma*****na in your teen? Tell us about conversations with your college age kids, we are interested in helping everyone lead healthier and happier lives.”

References

American Academy of Pediatrics (AAP). (2017). Medical Risks of Ma*****na. American Academy of Pediatrics.

Kelly, K., Berry, C., Comello, M. L. G., & Ray, H. B. (2021). The Regulatory and Marketing Environment Surrounding the Legalization of Retail Ma*****na and the Impact on Youth. Journal of Public Policy & Marketing, 40(1), 62–82.

Pollyanna Vujovic APN is a board certified Family Practice Nurse (FNP) who works with individuals having a variety of mental health needs. She engages her patients through empathic listening, identifying their treatment needs and setting goals to decrease suffering and improve their quality of life.

04/13/2021

*In Step Insight**

“Grief”

This March marked the 1year anniversary of the covid 19 pandemic. During this past year, there have been many changes in our lives. These changes are life losses. Life losses are anything that causes significant change to our lives. Grief is a highly personalized and normal response to life losses. Taking time to look at how we have been dealing with grief allows us to increase our awareness of our patterns in our thoughts, behaviors, and emotions. Some unhelpful ways of coping include: distracting ourselves, avoiding issues of loss

Grief presents opportunities to grow. To become resilient. To find meaning and hope.

How can you move towards growth while in grief? By acknowledging it. By attending to it. By taking a look at how you have been responding to the pandemic and to the life losses and the significant changes in your life. By engaging in the active process of mourning and grieving, you are supporting yourself and engaging in the process of building resiliency. An opportunity to shifting from a victim stance to survivor stance and eventually to a conqueror stance.

A few questions to ask yourself as you are going through this pandemic are:

Have I experienced any significant changes to my life during this pandemic?

Would I consider them to be life losses?

Have I experienced grief this past year or am in grief currently?

Have I attended to myself and supported myself?

Following is a list that includes but not limited to helpful support that you can obtain for yourself in the community:

Support groups: Grief support groups, Faith based care groups, AA/NA support groups, hobby/interest related groups

Faith / Spirituality: faith-based services and events at your local place of worship – church, synagogue, temple, mosque

Faith based counseling by clergy

Therapy – individual, couples, family, and group therapy

Websites: Resources

https://mindfulnessandgrief.com/

https://www.psychologytoday.com/us/blog/psychological-trauma-coping-and-resilience/202012/3-ways-grieve-when-your-grief-has-no-place-go

https://www.psychologytoday.com/us/blog/bravery-in-bereavement/202004/what-do-the-covid-19-pandemic-and-grieving-have-in-common

https://www.psychologytoday.com/us/blog/between-the-generations/201904/4-types-grief-nobody-told-you-abou

Nive Christodoss LCPC, CCTP is a licensed clinical therapist and certified clinical trauma professional with over 2 decades of experience providing psychological services. Nive specializes in CBT (Cognitive Behavioral Therapy), DBT (Dialectical Behavioral Therapy) , ACT (Acceptance Commitment Therapy) and faith-based counseling to adults 18 and above. Nive develops individualized patient-centered treatment plans that utilize evidence based interventions and skills to

There are many parallels between pandemic stress and the bereavement process.

04/07/2021

*In Step Insight**

“Why do I feel blah?”

“Blah” is defined as a feeling of boredom, lethargy, or general life dissatisfaction. With the ongoing pandemic and social isolation, many people are reporting this feeling of indifference where they feel like every day is “groundhog day.” You might feel lethargic, disconnected, going about your day in a “funk.” There is not much to be excited about, you are just as happy to sit and binge watch Netflix and leave the laundry till later.

The “blahs” could be an emotional response to life that protects us from uncomfortable, vulnerable feelings. Could you be feeling sad, somewhat depressed lately? Are you sleeping more than usual? Do you have less interest in usual activities? Do you find that you would rather just stay at home? Or, is all this social isolation causing some anxiety and angst with what appears to be the “new normal”? Could you be having so much on your mind that it is difficult to sleep? Ever feel frustrated or restless, even angry?

The acronym HALT stands for: Hungry, Angry, Lonely or Tired. It’s a quick way to assess your feelings — and figure out what you need in the moment. If your “blah” mood is ongoing, please make an appointment so we can talk about ways to help.

Suggestions that help all of us combat the “blah” feeling include changing your environment and energy. Getting out for a walk is a sure way to feel better. You can start with small goals related to activity. Be proud of yourself for taking a step forward!

Your next action might be to tap into your senses — sight, touch, taste, smell, hearing — to fully appreciate your life. If you’re feeling blah because nothing new or exciting is happening in your life, you might minimize or not see the good that is present. Many people write and keep a gratitude list they review regularly. It always feels good to do something for others. Holding a door open for someone, paying for the car behind you at Starbucks, calling to check on a friend, or even paying someone a compliment will do wonders for YOU!”

03/25/2021

*Instep Insight**

A message from Dr. Rao...

“Today I am introducing the first installment of The Power of Wisdom; What it is and How to Harness it.

I hope you’ll take a few minutes to review this brief message showing the relationship between wisdom and knowledge. You will also learn some basics of using self-reflection in your journey toward continually improving your decision making and taking actions based on wisdom.”

Knowledge and Wisdom:

A couple of well-known anecdotes is all that’s required to differentiate knowledge and wisdom.

“Knowledge is knowing a tomato is a fruit. Wisdom is knowing not to put it in the fruit salad.”

And, on a more practical level, we have:

“Knowledge is knowing what to say. Wisdom is knowing when to say it.”

Simply put, wisdom can be defined as having experience, knowledge and good judgment.

Self-Reflection:

Self-reflection is the process that leads to self-awareness. To better understand the varied components of your behavior, practice self-reflection by considering the following:

Needs, motivations and emotions.

Response to stress, anxiety and criticism.

Strengths, weaknesses and areas of self-improvement.

Ability to practice self-compassion.

Beliefs, values and how you see the world and you in it.

Purpose in life and that which brings your life meaning.

Tips on Practicing Self-Reflection:

Write it down! The process of documenting events of your day or life is a proven way to help you see relationships you might otherwise miss.

Gain a new perspective by reviewing your emotions, thoughts and motivations driving your actions and events around you.

Be a good listener and ask open-ended questions of yourself and key people in your life that you value.

If, after trying the suggestions above, you feel unable to self-reflect, I recommend trying an inspirational book, contacting a coach or mentor or consider working with a mental health clinician. In Step clinicians are here to help.”

For more information, please refer to the following:

https://www.psychologytoday.com/us/blog/theory-knowledge/201609/self-reflective-awareness-crucial-life-skill

Bangen K, et al. American Association of Geriatric Psychiatry. Defining and assessing wisdom: Review of literature

For more information on today’s topic please call (630) 262- 2640 or email patientsvcrep@instep360.org.

About Dr. Rao

Dr. Georgina Srinivas Rao is an adolescent, adult and geriatric psychiatrist at In Step Behavioral Health, S.C. She is dedicated to learning, educating and collaborating with her clients and colleagues towards the goal and advocacy of mental wellness.

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This blog defines self-reflective awareness and identifies its key domains.

03/23/2021

*In Step Insight**

What’s wrong with ma*****na? It’s legal...

“Ma*****na has become legal in the state of Illinois and with this more adults are viewing ma*****na as relatively harmless. Following the legalization of ma*****na, reports indicate an increase in use among adolescents. There are facts based on science that indicate great risk and harm to adolescents that use ma*****na. For these reasons, I ask you, as parents, to please reconsider this threat to your child and then have a conversation with your teen or young adult to talk about the consequences of ma*****na use and how it could impact them both now and in the future.
It is illegal to buy, possess, or use ma*****na in all 50 states if you are under the age of 21.

Adolescent brain development is a concern as the brain is still developing with new neural growth well into the mid to late 20’s. Disrupting this brain maturation with the use of ma*****na creates problems and negative outcomes that continue well into adulthood. According to the National Institutes of Health, ma*****na exposure during brain development can cause long-term, possibly permanent, adverse changes in the brain. The use of ma*****na is accompanied with some danger. This includes the increased possibility of fatal auto accidents, the prospect of lowered inhibitions that can result in risky sexual behaviors.

In addition, ma*****na use is potentially an important cofactor for HIV/STD transmission among high-risk adolescents. The younger one starts using the drug, the more likely it is to become addicted. Furthermore, ma*****na appears to be related to other substance use among youth. Evidence shows that ma*****na use among teens is associated with the use of ci******es, e-ci******es (handheld battery-powered vaporizers), and alcohol. Research demonstrates that ma*****na use in adolescence is associated with negative psychosocial outcomes in adulthood, including poorer educational attainment, greater risk of intimate partner violence, lower work commitment, and increased involvement in crime.

One study found that individuals that began using ma*****na in their teen years showed a decreased ability to learn and remember new words by the time they reached middle age than those who began later or used ma*****na less often. Self-medication of mental disorders, social anxiety, and pain when access to care is lacking is another concern related to adolescent use of ma*****na because it may delay needed treatments, mask deeper issues, or lead to drug abuse or dependence.

The American Association of Pediatrics (AAP) opposes the use of ma*****na by children and adolescents and opposes legalization of ma*****na due to the potential harms to children and adolescents. The AAP discourages the use of ma*****na by parents in the presence of minors because of the influence of adult role modeling on child and adolescent behaviors.

One in 10 adolescent ma*****na users becomes addicted. Ma*****na is not a benign substance, and even when used medically, can have adverse side effects In the short term, ma*****na use is known to impair short-term memory and judgement and can have negative impacts on teens’ driving safety and academic performance. Current research suggests, but does not prove, that regular use of ma*****na by teens may have long-lasting negative effects on cognition, educational outcomes, life satisfaction, and achievement.

A comprehensive list of the effects of medical ma*****na on the developing brain are unknown with ongoing research pending. Making ma*****na legal did not make it safe. What are your concerns with the use of ma*****na in your teen? Tell us about conversations with your college age kids, we are interested in helping everyone lead healthier and happier lives.”

References
American Academy of Pediatrics (AAP). (2017). Medical Risks of Ma*****na. American Academy of Pediatrics.
Kelly, K., Berry, C., Comello, M. L. G., & Ray, H. B. (2021). The Regulatory and Marketing Environment Surrounding the Legalization of Retail Ma*****na and the Impact on Youth. Journal of Public Policy & Marketing, 40(1), 62–82.

02/16/2021

*In Step Insight**

“Is your student going to do Homeschooling, E-Learning, or a Hybrid Schedule this year?

Sign up to AIM for Success during these unprecedented times!

Dr. Menon is a school and clinical psychologist who has consulted with many local school districts. She can work with your child or adolescent in Grades 3 -12 to maximize their academic success and emotional wellness during the 2020-21 school year.

AIM for Success is an 8-session package designed to help your student excel.

Dr. Menon’s program uses proven strategies to build these qualities that are critical for success in school and life:

A – Awareness of self, emotions and environment

I – Independence at home and school

M- Motivation for work completion

The 8-session AIM for Success package includes 5 weekly individual lessons packed with tools and strategies and 3 booster sessions to troubleshoot and refine skills. These sessions are spread out across 10 weeks to maximize support during the school year and can start at any time.

Intake appointment for screening

Week 1: Introductions and getting started

Week 2: A

Week 3: I

Week 4: M

Week 5: Putting it all together

Follow-up #1 (scheduled 1 week after session 5/ week 6)

Follow-up #2: (scheduled 3 weeks after session 5/ week 😎

Follow-up #3 (scheduled 5 weeks after session 5/ week 10)

All sessions are offered through a HIPAA compliant telehealth platform. BCBS or self-pay for the package price.”

Call 630-262-2640 for more information

02/02/2021

*In Step Insight**

“Is your student going to do Homeschooling, E-Learning, or a Hybrid Schedule this year?

Sign up to AIM for Success during these unprecedented times!

Dr. Menon is a school and clinical psychologist who has consulted with many local school districts. She can work with your child or adolescent in Grades 3 -12 to maximize their academic success and emotional wellness during the 2020-21 school year.

AIM for Success is an 8-session package designed to help your student excel.

Dr. Menon’s program uses proven strategies to build these qualities that are critical for success in school and life:

A – Awareness of self, emotions and environment

I – Independence at home and school

M- Motivation for work completion

The 8-session AIM for Success package includes 5 weekly individual lessons packed with tools and strategies and 3 booster sessions to troubleshoot and refine skills. These sessions are spread out across 10 weeks to maximize support during the school year and can start at any time.

Intake appointment for screening

Week 1: Introductions and getting started

Week 2: A

Week 3: I

Week 4: M

Week 5: Putting it all together

Follow-up #1 (scheduled 1 week after session 5/ week 6)

Follow-up #2: (scheduled 3 weeks after session 5/ week 😎

Follow-up #3 (scheduled 5 weeks after session 5/ week 10)

All sessions are offered through a HIPAA compliant telehealth platform. BCBS or self-pay for the package price

Call 630-262-2640 for more information”

01/26/2021

*In Step Insight**

“HAPPY NEW YEAR!

With 2020 in the rearview mirror, did you make new year's resolutions or set goals for 2021? Or did you simply opt out, waiting for a return to normalcy?

Now is a good time to reflect on and gauge inner strengths that you might be underutilizing during these ongoing trying times. Ask yourself the following:

Do you take time to reflect on your thoughts and gain understanding from them?

Are you able to manage your emotions in a healthy way?

Do you have the emotional bandwidth to be kind to yourself and/or to others?

Are you able to be okay with others having morals and values other than your own?

Do your spiritual beliefs give you inner strength?

These questions are directly linked to key components of wisdom as identified by neuroscientists. Growing your wisdom will help toward setting and meeting your goals for 2021. Over the next several weeks I will provide an overview of the following elements of wisdom and offer tips to help you apply them in your daily life.

- Self Reflection

- Self Regulation

- Compassion for self and others

- Flexible mindset

- Spirituality”

Jeste-Thomas Wisdom Scale:https://medschool.ucsd.edu

Bangen K, et al. American Association of Geriatric Psychiatry. Defining and assessing wisdom: Review of literature

Treichler: International Psychogeriatrics 2020. A pragmatic trial of a group intervention in senior housing communities to increase resilience.

https://wiserthebook.com/

Call (630) 262- 2640 or email patientsvcrep@instep360.org for more information.

For more information please visit our webpage: www.instep360.org

We provide expertise in the treatment of a wide array of psychiatric disorders ranging from depression and anxiety to thought disorders for populations 18 years of age and older. During all phases of consultation and therapy we listen closely to our

12/30/2020

**Instep Insight*
“Unity in Diversity”
What do you like about your ISBH clinician? Is s/he accepting, supportive, and empathic during your time together?

At ISBH, we think mutual acceptance is essential to reducing stigma and isolation. Supporting and respecting all forms of diversity is critical to providing you with effective therapy and solutions for your life’s problems. Just as these qualities are critical to therapy, unity and diversity are fundamental parts of our community’s well-being.
Recent events may have you questioning your belief system or that of others around you.

We welcome those questions and encourage you to include them in your sessions. We will join you in listening and learning and then using our voice and actions accordingly. We have an ethical responsibility to remain non-judgmental, apolitical and to provide the highest standards of care to all of our patients.

For more resources, check out:
https://www.educause.edu/about/diversity-equity-and-inclusion/resources
For children:
https://www.teachervision.com/subjects/social-studies-history/culture-diversity
Call (630) 262- 2640 or email patientsvcrep@instep360.org or visit our webpage: www.instep360.org for more information.

We provide expertise in the treatment of a wide array of psychiatric disorders ranging from depression and anxiety to thought disorders for populations 18 years of age and older. During all phases of consultation and therapy we listen closely to our

12/16/2020

*Instep Insight**

Substances and Mental Health

“Mental health is essential to your overall well-being. Treatment is considered "essential operations" and important to maintain wellness.
All Telehealth is approved by the Governor of Illinois. Insurance companies cannot deny mental health care via Telehealth (video or phone).

Please share with anyone you know in Illinois.
Call (630) 262- 2640 or email patientsvcrep@instep360.org or visit our webpage: www.instep360.org for more information.

Many use substances like caffeine, ni****ne, alcohol and cannabis socially or recreationally
When Does Substance Use Become Abuse?

The difference between substance use and abuse blurs when chronic use begins impairing specific aspects of life.

If regular use results in one of the following, then an individual likely may have a substance abuse problem.
• Difficulty or inability to carry out daily responsibilities
• Running late or being unprepared for work or other activities
• Health complications as a result of substance abuse
• Fatty liver, shortness of breath and/ or heart rhythm problems
• Physical dependence and withdrawal symptoms if usage stops • Tremors, shakes, and nausea or dizziness
• “Cravings” for drug or alcohol
• Thinking about your next use and not being able to focus or concentrate

Substance abuse can negatively impact a person’s well being and that of loved ones around them. Anxiety and depression symptoms can be worsened by substance abuse.”

https://www.samhsa.gov/find-help/national-helpline https://www.nimh.nih.gov/health/topics/substance-use-and-mental-health/index.shtml

We are here for you! ISBH Clinicians and Staff are ready to support you by providing Telehealth services and help develop strategies to mental wellness.

Marcin Mika, PMHNP-BC, APN: Martin promotes and encourages responsibility, autonomy, and self-care to enhance independence and a sense of empowerment. He relies on a bio- psych-social model of care, as defined by his scope of practice as a Psychiatric Advanced Practice Nurse. His goals include keeping psychiatric regimens appropriate, simple, and understandable.

Addiction to drugs and alcohol is a mental illness better known as “substance use disorder.” In 2014, 20.2 million adults in the U.S. had a substance use disorder and 7.9 million had both a substance use disorder and another mental illness.

12/03/2020

*In Step Insight**

“Is family conflict normal?” Check out this article below and read about how to navigate disconnection and tension within the family!”

https://greatergood.berkeley.edu/article/item/family_conflict_is_normal_its_the_repair_that_matters

Here's how to navigate the inevitable tension and disconnection in family relationships.

12/02/2020

*In step Insight**

“We are here for you! Clinicians at In Step Behavioral Health are offering telehealth services.

Proactive Steps To Manage SAD (Seasonal Affective Disorder) During Covid

Are you dreading this fall and winter? Do you typically notice a worsening depression and sluggishness during the winter months?

This winter may feel extra long and more difficult when also managing the stress related to Covid.

Seasonal Affective Disorder (SAD) is a kind of depression that is influenced by the seasons. Fall and winter months may bring on or worsen the symptoms of depression. Less often, spring and summer months may trigger the same type of changes.

Many people experiencing SAD may report:

Feeling more blue or sad along with other symptoms of depression

Increased fatigue and sluggishness

Increase in carbohydrate craving

Sleep changes

Some biological reasons have been found through research relating to SAD:

Biological clock: Circadian rhythm changes decrease in sunlight may disrupt your body's internal clock and lead to feelings of depression.

Hormonal changes: Darker days increase melatonin, a hormone that regulates sleep.

Neurotransmitter variations: Changes in serotonin transporter protein in winter months than summer months.

Vitamin D level decreases with decrease in sunlight

Steps toward being proactive this fall and winter

Actively plan your exercise routine this season

Don’t go through it alone

Plan out your social connections to maintain safety

Consider psychotherapy to increase your coping strategies

Talk with your mental health clinician or primary care provider about light therapy

Supplement with Vitamin D3.”

https://www.nimh.nih.gov/health/topics/seasonal-affective-disorder/index.shtml

https://www.mayoclinic.org/tests-procedures/light-therapy/about/pac-20384604



Georgina Srinivas Rao, MD is a board certified general and geriatric psychiatrist who serves as the medical director of In Step Behavioral Health. Dr. Rao recognizes the importance of seeing each person holistically beyond the diagnosis and/or labels. Dr. Rao works toward engaging her patients to actively participate in their treatment to reach their wellness goals.

Light therapy — Explore light therapy as a treatment for seasonal affective disorder and other conditions.

11/25/2020

*In Step Insight**

“Is your student going to do Homeschooling, E-Learning, or a Hybrid Schedule this year?

Sign up to AIM for Success during these unprecedented times!

Dr. Menon is a school and clinical psychologist who has consulted with many local school districts. She can work with your child or adolescent in Grades 3 -12 to maximize their academic success and emotional wellness during the 2020-21 school year.

AIM for Success is an 8-session package designed to help your student excel.

Dr. Menon’s program uses proven strategies to build these qualities that are critical for success in school and life:

A – Awareness of self, emotions and environment

I – Independence at home and school

M- Motivation for work completion

The 8-session AIM for Success package includes 5 weekly individual lessons packed with tools and strategies and 3 booster sessions to troubleshoot and refine skills. These sessions are spread out across 10 weeks to maximize support during the school year and can start at any time.

Intake appointment for screening

Week 1: Introductions and getting started

Week 2: A

Week 3: I

Week 4: M

Week 5: Putting it all together

Follow-up #1 (scheduled 1 week after session 5/ week 6)

Follow-up #2: (scheduled 3 weeks after session 5/ week 😎

Follow-up #3 (scheduled 5 weeks after session 5/ week 10)

All sessions are offered through a HIPAA compliant telehealth platform. BCBS or self-pay for the package price.”

Call 630-262-2640 for more information