Laurie Emmer-Martin Clinical Social Worker

People are developing trauma-like symptoms as the pandemic wears on

https://www.npr.org/2022/04/07/1087195915/covid-pandemic-trauma-mentalhealth

People are developing trauma-like symptoms as the pandemic wears on Stress, burnout, and uncertainty are all common experiences in the pandemic. But is it trauma? Experts are debating the term, but it's clear a mental health crisis is looming.

Beating back holiday blues during the pandemic | WTOP News

https://wtop.com/health-fitness/2021/12/beating-back-holiday-blues-during-the-pandemic/

Beating back holiday blues during the pandemic | WTOP News The holidays are a time of joy, giving, family and friends. They can also be a time of stress, sadness and loneliness. Here are a number of ways to beat back the holiday blues.

IDONTMIND - Your mind matters. Talk about it.

The link below provides information on the "I Don't Mind" campaign. You can find information on decreasing the stigma towards talking about mental health and online assessments and questionnaires:

IDONTMIND - Your mind matters. Talk about it. IDONTMIND is a mental health awareness campaign with a mission to inspire open and honest conversations about mental health.

Furious at your parents for aging? You're not alone.

https://www.usatoday.com/story/life/health-wellness/2021/07/08/children-caregiving-aging-parents-feel-anger-stress-frustration/7901360002/

Furious at your parents for aging? You're not alone. It's a stressful transition when adult children begin to see their parents less as capable caregivers and more as those needing care themselves.

COVID-19 mental health crisis is the second pandemic

https://www.podbean.com/media/share/pb-5vneu-105b1c2?utm_campaign=w_share_ep&utm_medium=dlink&utm_source=w_share

COVID-19 mental health crisis is the second pandemic COVID-19 presented individuals with many challenges. Some were obvious, such as how to continue one’s education through distance learning. But some were not as clear cut, such as dealing with anxiety, depression and grief. Robyn Mehlenbeck, director of George Mason University's Center for Psycholo...

When Your Job Harms Your Mental Health

https://www.nytimes.com/2021/06/02/well/mind/job-work-mental-health.html

When Your Job Harms Your Mental Health Naomi Osaka advocated for her well-being at work. Here’s how you can, too.

Many Employees Have Mixed Feelings as Offices Reopen

There appears to be some mixed feelings about returning to work as described in the article below:

Many Employees Have Mixed Feelings as Offices Reopen MONDAY, April 19, 2021 (HealthDay News) -- Bye-bye Zoom meetings: As America begins to emerge from the pandemic, many companies are welcoming employees back into physical work spaces. But Taylor Villanueva, an entrepreneurship specialist at the Girl Scouts of Orange County, counts herself among the....

Grief.com — – COVID-19

Grief.com — – COVID-19 Why our minds can't make sense of COVID-19's enormous death tollAs we reach grim milestones—200,000 dead in the U.S. and one million globally—our new challenge is overcoming the natural tendency to go numb.

Grief.com — – COVID-19

The one-year anniversary of COVID-19 has brought out a lot of feelings of grief and loss. Listed below are some resources that might be helpful to manage feelings of loss of a loved one, job, understanding, or anything else important to you during this pandemic.

Grief.com — – COVID-19 Why our minds can't make sense of COVID-19's enormous death tollAs we reach grim milestones—200,000 dead in the U.S. and one million globally—our new challenge is overcoming the natural tendency to go numb.

We wanted the pandemic to end. So why are we so scared of what comes next?

https://www.usatoday.com/story/life/health-wellness/2021/03/19/vaccinations-bring-post-pandemic-world-closer-why-we-anxious/4767642001/

We wanted the pandemic to end. So why are we so scared of what comes next? Nearly half of Americans say they feel uneasy thinking about in-person interaction once the pandemic ends, according to the American Psychological Association's 2021 Stress in America report.

Being A Mom Is Tough. Being A Mom In A Pandemic Is Even Tougher

https://www.npr.org/sections/goatsandsoda/2020/10/15/923716847/being-a-mom-is-tough-being-a-mom-in-a-pandemic-is-even-tougher

Being A Mom Is Tough. Being A Mom In A Pandemic Is Even Tougher Being a mom is challenging enough. Add the pressures of a pandemic — and how do you cope? Mothers in Jordan, the Netherlands and Wisconsin share their stories and strategies.

The New Rules of Dating

https://www.nytimes.com/2020/07/18/at-home/coronavirus-pandemic-dating.html?action=click&module=Top%20Stories&pgtype=Homepage&contentCollection=AtHome&package_index=0

The New Rules of Dating Some people are single and ready to mingle (or … more than that), even amid a global pandemic. Here are some tips for doing so safely.

Seven Steps for Anger | Beck Institute for Cognitive Behavior Therapy

SEVEN STEPS FOR ANGER FROM THE BECK INSTITUTE

https://beckinstitute.org/seven-steps-anger/?fbclid=IwAR2_e0fKpMq7bg7zTg0vAyEzyD0uO9r0u0-3j_0Avy9rohakz32ipA9oIoE

Seven Steps for Anger | Beck Institute for Cognitive Behavior Therapy Each time there is a gap between expectation and reality, anger is more than willing to fill in that gap. Each time someone breaks a rule of ours, violates a contract, or acts against our wishes, it is as if we are receiving a formal invitation to an angst-ridden affair. We may decline. We may accep...

Photos from Embolden Psychology's post

Mindfulness Combined with Hypnotherapy Aids Highly Stressed People, Baylor University Pilot Study Finds

https://www.baylor.edu/mediacommunications/news.php?action=story&story=219258

Mindfulness Combined with Hypnotherapy Aids Highly Stressed People, Baylor University Pilot Study Finds WACO, Texas (June 15, 2020) – A new treatment for stress which combines mindfulness with hypnotherapy has shown positive results in a Baylor University pilot study.

Déjà Vu For Millennials Staring At The 2nd Recession Of Their Adult Lives

https://www.npr.org/2020/06/08/871042916/d-j-vu-for-millennials-staring-at-the-2nd-recession-of-their-adult-lives

Déjà Vu For Millennials Staring At The 2nd Recession Of Their Adult Lives A coronavirus recession would be the second — or even third — economic downturn of millennials' adult lives. That could mean reduced wages for life.

How to Stop Waiting for 'When Coronavirus Ends'

https://psychcentral.com/blog/how-to-stop-waiting-for-when-coronavirus-ends/

How to Stop Waiting for 'When Coronavirus Ends' How many times have you thought, "When coronavirus ends, I will ______" -- as if you're putting off everything (or at least the things you most love) until then? They say that human civ

Written by Eileen M Feliciano, Psy.D. a doctoral level Psychologist in NYS with a Psy.D. in the specialities of School and Clinical Psychology.
After having thirty-one sessions this week with patients where the singular focus was COVID-19 and how to cope, I decided to consolidate my advice and make a list that I hope is helpful to all. I can't control a lot of what is going on right now, but I can contribute this.
MENTAL HEALTH WELLNESS TIPS FOR QUARANTINE
1. Stick to a routine. Go to sleep and wake up at a reasonable time, write a schedule that is varied and includes time for work as well as self-care.
2. Dress for the social life you want, not the social life you have. Get showered and dressed in comfortable clothes, wash your face, brush your teeth. Take the time to do a bath or a facial. Put on some bright colors. It is amazing how our dress can impact our mood.
3. Get out at least once a day, for at least thirty minutes. If you are concerned of contact, try first thing in the morning, or later in the evening, and try less traveled streets and avenues. If you are high risk or living with those who are high risk, open the windows and blast the fan. It is amazing how much fresh air can do for spirits.
4. Find some time to move each day, again daily for at least thirty minutes. If you don’t feel comfortable going outside, there are many YouTube videos that offer free movement classes, and if all else fails, turn on the music and have a dance party!
5. Reach out to others, you guessed it, at least once daily for thirty minutes. Try to do FaceTime, Skype, phone calls, texting—connect with other people to seek and provide support. Don’t forget to do this for your children as well. Set up virtual playdates with friends daily via FaceTime, Facebook Messenger Kids, Zoom, etc—your kids miss their friends, too!
6. Stay hydrated and eat well. This one may seem obvious, but stress and eating often don’t mix well, and we find ourselves over-indulging, forgetting to eat, and avoiding food. Drink plenty of water, eat some good and nutritious foods, and challenge yourself to learn how to cook something new!
7. Develop a self-care toolkit. This can look different for everyone. A lot of successful self-care strategies involve a sensory component (seven senses: touch, taste, sight, hearing, smell, vestibular (movement) and proprioceptive (comforting pressure). An idea for each: a soft blanket or stuffed animal, a hot chocolate, photos of vacations, comforting music, lavender or eucalyptus oil, a small swing or rocking chair, a weighted blanket. A journal, an inspirational book, or a mandala coloring book is wonderful, bubbles to blow or blowing watercolor on paper through a straw are visually appealing as well as work on controlled breath. Mint gum, Listerine strips, ginger ale, frozen Starburst, ice packs, and cold are also good for anxiety regulation. For children, it is great to help them create a self-regulation comfort box (often a shoe-box or bin they can decorate) that they can use on the ready for first-aid when overwhelmed.
8. Spend extra time playing with children. Children will rarely communicate how they are feeling, but will often make a bid for attention and communication through play. Don’t be surprised to see therapeutic themes of illness, doctor visits, and isolation play through. Understand that play is cathartic and helpful for children—it is how they process their world and problem solve, and there’s a lot they are seeing and experiencing in the now.
9. Give everyone the benefit of the doubt, and a wide berth. A lot of cooped up time can bring out the worst in everyone. Each person will have moments when they will not be at their best. It is important to move with grace through blowups, to not show up to every argument you are invited to, and to not hold grudges and continue disagreements. Everyone is doing the best they can to make it through this.
10. Everyone find their own retreat space. Space is at a premium, particularly with city living. It is important that people think through their own separate space for work and for relaxation. For children, help them identify a place where they can go to retreat when stressed. You can make this place cozy by using blankets, pillows, cushions, scarves, beanbags, tents, and “forts”. It is good to know that even when we are on top of each other, we have our own special place to go to be alone.
11. Expect behavioral issues in children, and respond gently. We are all struggling with disruption in routine, none more than children, who rely on routines constructed by others to make them feel safe and to know what comes next. Expect increased anxiety, worries and fears, nightmares, difficulty separating or sleeping, testing limits, and meltdowns. Do not introduce major behavioral plans or consequences at this time—hold stable and focus on emotional connection.
12. Focus on safety and attachment. We are going to be living for a bit with the unprecedented demand of meeting all work deadlines, homeschooling children, running a sterile household, and making a whole lot of entertainment in confinement. We can get wrapped up in meeting expectations in all domains, but we must remember that these are scary and unpredictable times for children. Focus on strengthening the connection through time spent following their lead, through physical touch, through play, through therapeutic books, and via verbal reassurances that you will be there for them in this time.
13. Lower expectations and practice radical self-acceptance. This idea is connected with #12. We are doing too many things in this moment, under fear and stress. This does not make a formula for excellence. Instead, give yourself what psychologists call “radical self acceptance”: accepting everything about yourself, your current situation, and your life without question, blame, or pushback. You cannot fail at this—there is no roadmap, no precedent for this, and we are all truly doing the best we can in an impossible situation.
14. Limit social media and COVID conversation, especially around children. One can find tons of information on COVID-19 to consume, and it changes minute to minute. The information is often sensationalized, negatively skewed, and alarmist. Find a few trusted sources that you can check in with consistently, limit it to a few times a day, and set a time limit for yourself on how much you consume (again 30 minutes tops, 2-3 times daily). Keep news and alarming conversations out of earshot from children—they see and hear everything, and can become very frightened by what they hear.
15. Notice the good in the world, the helpers. There is a lot of scary, negative, and overwhelming information to take in regarding this pandemic. There are also a ton of stories of people sacrificing, donating, and supporting one another in miraculous ways. It is important to counter-balance the heavy information with the hopeful information.
16. Help others. Find ways, big and small, to give back to others. Support restaurants, offer to grocery shop, check in with elderly neighbors, write psychological wellness tips for others—helping others gives us a sense of agency when things seem out of control.
17. Find something you can control, and control the heck out of it. In moments of big uncertainty and overwhelm, control your little corner of the world. Organize your bookshelf, purge your closet, put together that furniture, group your toys. It helps to anchor and ground us when the bigger things are chaotic.
18. Find a long-term project to dive into. Now is the time to learn how to play the keyboard, put together a huge jigsaw puzzle, start a 15 hour game of Risk, paint a picture, read the Harry Potter series, binge watch an 8-season show, crochet a blanket, solve a Rubix cube, or develop a new town in Animal Crossing. Find something that will keep you busy, distracted, and engaged to take breaks from what is going on in the outside world.
19. Engage in repetitive movements and left-right movements. Research has shown that repetitive movement (knitting, coloring, painting, clay sculpting, jump roping etc) especially left-right movement (running, drumming, skating, hopping) can be effective at self-soothing and maintaining self-regulation in moments of distress.
20. Find an expressive art and go for it. Our emotional brain is very receptive to the creative arts, and it is a direct portal for release of feeling. Find something that is creative (sculpting, drawing, dancing, music, singing, playing) and give it your all. See how relieved you can feel. It is a very effective way of helping kids to emote and communicate as well!
21. Find lightness and humor in each day. There is a lot to be worried about, and with good reason. Counterbalance this heaviness with something funny each day: cat videos on YouTube, a stand-up show on Netflix, a funny movie—we all need a little comedic relief in our day, every day.
22. Reach out for help—your team is there for you. If you have a therapist or psychiatrist, they are available to you, even at a distance. Keep up your medications and your therapy sessions the best you can. If you are having difficulty coping, seek out help for the first time. There are mental health people on the ready to help you through this crisis. Your children’s teachers and related service providers will do anything within their power to help, especially for those parents tasked with the difficult task of being a whole treatment team to their child with special challenges. Seek support groups of fellow home-schoolers, parents, and neighbors to feel connected. There is help and support out there, any time of the day—although we are physically distant, we can always connect virtually.
23. “Chunk” your quarantine, take it moment by moment. We have no road map for this. We don’t know what this will look like in 1 day, 1 week, or 1 month from now. Often, when I work with patients who have anxiety around overwhelming issues, I suggest that they engage in a strategy called “chunking”—focusing on whatever bite-sized piece of a challenge that feels manageable. Whether that be 5 minutes, a day, or a week at a time—find what feels doable for you, and set a time stamp for how far ahead in the future you will let yourself worry. Take each chunk one at a time, and move through stress in pieces.
24. Remind yourself daily that this is temporary. It seems in the midst of this quarantine that it will never end. It is terrifying to think of the road stretching ahead of us. Please take time to remind yourself that although this is very scary and difficult, and will go on for an undetermined amount of time, it is a season of life and it will pass. We will return to feeing free, safe, busy, and connected in the days ahead.
25. Find the lesson. This whole crisis can seem sad, senseless, and at times, avoidable. When psychologists work with trauma, a key feature to helping someone work through said trauma is to help them find their agency, the potential positive outcomes they can effect, the meaning and construction that can come out of destruction. What can each of us learn here, in big and small ways, from this crisis? What needs to change in ourselves, our homes, our communities, our nation, and our world?
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ADAA members Ken Goodman, LCSW, Dr. Krystal Lewis and Dr. Shane Owens share tips and strategies in this Washington Post article: What coronavirus fears are doing to people with anxiety disorders http://ow.ly/7YX250yJqCS

When the Mirror Lies: Understanding Body Dysmorphia

When the Mirror Lies: Understanding Body Dysmorphia Body dysmorphia occurs when a person becomes preoccupied with perceived physical defects. They may believe that minor flaws make them "hideous" or "deformed."

When the Mirror Lies: Understanding Body Dysmorphia

When the Mirror Lies: Understanding Body Dysmorphia Body dysmorphia occurs when a person becomes preoccupied with perceived physical defects. They may believe that minor flaws make them "hideous" or "deformed."

After miscarriage, I was rocked by depression. Like many other women, I didn’t get follow-up care for this loss.

There is a gap for women post miscarriage, recieving adequate behavioral healthcare after miscarriage. If individuals are feeling any signs of depression, loss or any other signifigant emotions they are entitiled and should seek out emotional support. Hopefully one day it will be part of the pre-natal package.

After miscarriage, I was rocked by depression. Like many other women, I didn’t get follow-up care for this loss. Medical providers rarely deal with the mental health consequences following this trauma.

Ten Sessions - This American Life

A great way to learn about Cognitive Processing Therapy, a powerful treatment for Trauma!

Ten Sessions - This American Life What if someone told you about a type of therapy that could help you work through unhealed trauma in just ten sessions? Jaime Lowe tried the therapy—and recorded it.

If You've Ever Been Breadcrumbed, Psychology Experts Can Explain Why

If You've Ever Been Breadcrumbed, Psychology Experts Can Explain Why Of all the annoying dating habits folks have developed over the years, breadcrumbing is possibly one of the most painful and confusing. If someone is breadcrumbing you, they'll likely pop up at odd intervals to say hi and express their interest,…

Stephen Colbert and Anderson Cooper's beautiful conversation about grief

Stephen Colbert and Anderson Cooper's beautiful conversation about grief https://www.youtube.com/watch?v=YB46h1koicQ&app=desktop

Stephen Colbert and Anderson Cooper's beautiful conversation about grief This conversation was so raw and tender - truly a wonderful display of human interaction.

How To Help Your Anxious Partner — And Yourself

https://www.npr.org/sections/health-shots/2019/07/24/744465884/how-to-help-your-anxious-partner-and-yourself

How To Help Your Anxious Partner — And Yourself Anxiety can be consuming, and it doesn't have an easy solution. But psychiatrists and therapists say there are ways to help your partner navigate their challenges while also taking care of yourself.

Silent Treatment: Preferred Weapon of People with Narcissism

Silent Treatment: Preferred Weapon of People with Narcissism People who display narcissistic behavior typically use the silent treatment as a way of controlling or manipulating a partner.

The Busier You Are, the More You Need Quiet Time - Harvard Business Review - Pocket

The importance of quiet time
https://getpocket.com/explore/item/the-busier-you-are-the-more-you-need-quiet-time

The Busier You Are, the More You Need Quiet Time - Harvard Business Review - Pocket In a 2016 interview with Vox’s Ezra Klein, journalist and author Ta-Nehisi Coates argued that serious thinkers and writers should get off Twitter. It wasn’t a critique of the 140-character medium or even the quality of the social media discourse in the age of fake news.

The Anatomy of Ghosting

The Anatomy of Ghosting A new study helps explain the whys and hows of ghosting

Seasonal Depression

Have you been feeling sad and unproductive over the past few months? You may be experiencing symptoms of Seasonal Affective Disorder (SAD). These symptoms are not uncommon during the winter and can be managed. See more information below: http://www.mentalhealthamerica.net/conditions/sad

Seasonal Depression Seasonal depression, also known as seasonal affective disorder (SAD) or the "winter blues," is a subtype of depression or bipolar disorder that occurs and ends around the same time every year. Seasonal depression typically occurs when the seasons change and most symptoms begin in the fall and contin...

What Deep Breathing Does to Your Body

https://www.thecut.com/2018/12/what-deep-breathing-does-to-your-body.html

What Deep Breathing Does to Your Body It has to do with the powerful vagus nerve.

What is EMDR?

Are You Being Bullied in the Workplace?

Workplace Bullying is an ongoing issue several of my client's struggle with daily. More information can be found in the article below.
https://www.psychologytoday.com/us/blog/emotional-nourishment/201608/are-you-being-bullied-in-the-workplace

Are You Being Bullied in the Workplace?

Responding to a School Crisis | National Child Traumatic Stress Network - Child Trauma Home

If you or your family were affected by the recent school shootings (or any of the recent shooting), see link below:
http://www.nctsn.org/resources/audiences/school-personnel/crisis-situation

Responding to a School Crisis | National Child Traumatic Stress Network - Child Trauma Home The immediate goals of school staff after a crisis are to reestablish a sense of safety and restore the learning environment at the school. The first step is to ensure that the building and grounds of the school are secure and well monitored so that students and staff can regain a sense of trust and...