JenForte Home Healthcare LLC

06/17/2023

04/11/2023

08/25/2022

3 Immediate Ways to Restore Your Sense of Inner Peace.

It's likely that your mental health is crying out for some self-compassion
Learning is a gradual process that cannot be rushed.
The ability to treat ourselves with kindness not only helps us get through difficult times, but it also helps us savor the good times.
Don’t be afraid to incorporate some flexibility into your routine to restore your spirits.
Relationships are the foundation of life, and the one we have with ourselves is paramount. Unfortunately, many of us take it for granted. Here, I’ll talk about three research-backed ways to calm your inner demons and approach life with a heightened sense of self-compassion.

1. Respect Your Learning Curve
Many of us have unrealistic expectations about how long it takes to acquire new skills or adapt to new environments. We believe that if we enroll in a program, or take a course, our brains will magically open up and absorb all the new information. Of course, the marketing of quick-fix and speed-learning programs is much to blame for our unrealistic expectations. (Sorry, but there’s no such thing as eight-minute abs or four-hour work weeks.)

Cognitive psychologists will tell you that learning is a gradual process and one that cannot be rushed. There has been a lot written about the 10,000-hour rule—the premise being that, on average, it takes about 10,000 hours to master any new skill. While there’s a lively debate over how accurate this rule actually is, the broad takeaway is highly relevant: Learning takes time.

Yet we routinely chastise ourselves for not getting things right on our first, second, or third tries.

When you start thinking this way (and we all do it), you need to remember to be nice to yourself and respect the learning process. If you don’t, you run the risk of disengaging with the learning exercise altogether.

Furthermore, we have to be careful about setting comparison points. What I mean by this is that if we compare how much progress we’ve made from this week to last week, we’re probably going to be let down. Remember, learning is a gradual process. However, if we widen the comparison window—say, from last summer to this summer—we might find a bit more appreciation for the gains we’ve made. Remember Bill Gates’s famous adage, “Most people overestimate what they can do in one year and underestimate what they can do in 10 years.”

On a similar note, it’s important to keep in mind that forgetting is a necessary part of learning. Don’t beat yourself up for forgetting things. If we didn’t forget, our brains would fill up with useless information. Forgetting allows us to synthesize information into usable "models" that reflect how the world works. 2. Show Yourself the Same Kindness You Show Others
Many of us find it easy to express kindness when interacting with others. However, when it comes to ourselves, we are overly critical. We may believe that self-compassion is self-indulgent and lazy, or that it will somehow fundamentally undermine our motivation.

3. Practice More "Behavioral Flexibility"
People have a tendency, over time, to become set in their ways. We streamline our routines. We refine our interests.

This isn’t, by itself, a problem. A good routine is a great way to autopilot through some of your day. And, let’s be honest, a bit of autopilot is good for the system.

However, psychologists will tell you that routines aren’t a problem until they’re a problem. If you’re feeling depressed, anxious, or off-center, don’t be afraid to make changes to your daily routine. Don’t beat yourself up for having to jettison a goal you may have set, like a 30-day yoga or Peloton challenge. Be kind to yourself for easing up on the work front for a few weeks.

In other words, don’t be afraid to incorporate some flexibility into your routine to restore your spirits. It can sometimes make all the difference.

Conclusion
Being nicer to yourself is easier said than done. To do it, try (1) not rushing the learning process, (2) treating yourself with the same kindness you show others, and (3) loosening up the rigidity with which you approach your daily or weekly routine.

11/24/2021

Things You Should Never Say to a Depressed Person

More and more people are struggling with clinical depression. If you have never suffered from mental illness, it may be difficult for you to completely understand what it is like. But instead of blurting out what seems like rational advice to someone with depression, try to take a moment to consider the depths of their despair and the effects of your speech. Words have power.



1. "Cheer up." When you say a phrase like this, you are equating a dip in mood with an all-consuming, insidious illness. Having depression is different than having a bad day. We can all bounce back from a bad day. A person with depression may need treatment for weeks, months, or years before they feel well again. Do not make light of a serious affliction. Instead, validate their feelings by saying "I know it might take time to feel better, but there is hope."



2. "This too shall pass." Maybe. But when you are depressed, it surely does not feel like it will pass. When a person is in the midst of a mental crisis, they often cannot see a light at the end of the tunnel. Depression feels relentless and never-ending. When you try each day to feel better and relief does not come, you begin to lose hope. By telling them their sadness will pass, you are diminishing the seriousness and helplessness they feel. You are minimizing their plight. Instead, let them know that no matter how long they are suffering, you will be there for them. You can have more of an impact than you know by making a person feel less alone.



3. "What do you have to be depressed about?" A person might have a terrific job, a nice home, a beautiful family, and many friends. But depression does not discriminate. All kinds of people are vulnerable to clinical depression. Just because things seem terrific on the surface of their life, does not mean that they are not hurting. Open your mind to the possibility that everything is not as rosy as it seems.



4. "You're being so dramatic." In truth, the behavior of a depressed person might not even begin to reveal the extent of pain that they are suffering. There is no set of rules for how a person should behave when they are consumed with sorrow. Instead of judging their behavior, realize that mental illness is a ruthless and formidable opponent. Have compassion.



5. "It's all in your head." Well, yes. Kind of. Depression is a mental illness. And the mind is just as much a part of the human body as the heart or lungs. Illness in any part of the body is equally legitimate. You would never suggest that a person with diabetes or cancer can simply think their way healthy. So do not make the mistake of thinking that a depressed person can.



6. "You don't look depressed." Really? What does depression look like? While it is true that some people stop caring for themselves physically due to serious depression, it is also true that people can appear completely healthy. Depression affects people differently. People with depression can sometimes function in a seemingly normal way. They might take care of themselves, go to work, and even smile or laugh. This does not mean that they are not experiencing internal anguish.



7. "Snap out of it." Oh, if only they could. Do not make the mistake of thinking that a person can simply choose to turn off their depression. If they could, they would. Nobody wants to feel the debilitating sorrow that accompanies depression. It is not a pleasant feeling. It may take counseling, medication, and months of healing before a depressed person feels relief. Instead of suggesting that they turn it off, let them know that you understand that they do not have this power. Understanding is a rare gift to someone who is struggling.



8. "It could be worse." Depression skews a person's world view. Logically, they know that things could be worse. They could be suffering torture or enduring homelessness. However, when people are depressed, knowing that it could be worse does nothing to ease their pain. Their mind can be consumed by thoughts of loneliness, being misunderstood, and unimaginable emotional turmoil. These feelings can make a person physically ill. Highlighting the fact that people are starving in foreign countries will do nothing to soothe the pain of someone with depression. Instead, be sure they know that you take their suffering seriously.



9. "Don't be selfish." Those with depression may seem like they are only focused on themselves. The truth is that depression can consume a person's thoughts and actions. When people are overtaken by feelings of hopelessness, it is difficult for them to see beyond their own pain. This does not make them selfish. It makes them hurting human beings. By calling them selfish, you are adding to the guilt and shame that accompany feelings of worthlessness and isolation. Instead, suggest that they take care of themselves. Offer to give them a break by babysitting for them or bringing them groceries. Help them practice self-care, such as getting a massage or meeting with a therapist.



10. "You think YOU have it bad." Do not minimize the pain someone is going through by suggesting that you have it worse than they do. You cannot possibly know what is going on inside someone else's mind. By stating that you somehow have it worse than they do, you are completely devaluing the seriousness of their condition. Instead, tell them that you cannot begin to imagine what they are going through - which is, in fact, true. Just be there for them and listen. People with depression do not expect you to solve their problems. They just want to be heard and understood.



It is difficult to know what to say to a friend who is suffering. If you are at a loss for words, simply tell them that you do not know what to say. Most importantly, do not judge them. Do your best to let them know you will be there for them, and that they are not alone.



If you or someone you know are suffering from depression, we are happy to hear how we may be able to help. Please call us at 719-505-4404, we look forward to talking with you!

11/22/2021

Substance Abuse (Drugs)

People give many different reasons why they may use drugs, including liking the sensations obtained, peer pressure and to be apart of a group. Sometimes drugs are used to avoid difficult situations that may arise at school, work, family and friends. Others use drugs to avoid uncomfortable feelings, like anxiety or sadness. A serious problem can develop quickly, especially among college students.

Here are some common drug-related problems that students may experience:

Diminished academic performance
Conflict in intimate relationships
Depression
Sleeping problems
Unwanted s*x, s*xual coercion, or s*xual difficulties
Indifference to appearance and behavior
Legal or judicial entanglements
Health issues, such as chronic colds or infections
Alienation of friends or family members
Financial concerns
Loss of interest in former hobbies or pastimes
Lack of pleasure from normal, positive things in life


What Can Be Done
Be Educated About the Effects of Drugs
Depending on the frequency and type of use, drugs can have severe and long-lasting effects on the body. Some drugs will cause damage after just one use, while others will hurt the body and mind more slowly. Here are some examples of possible effects different drugs can have:

Ni****ne: diminished sense of smell and taste, smoker's cough, emphysema, heart disease, stroke, cancer, frequent colds, and chronic bronchitis.
Co***ne and Crack: heart attacks, strokes, respiratory failure, seizures, and reduction of the body's ability to resist infection.
Steroids: liver tumors, high blood pressure, hair loss, severe acne, testicular shrinking, stunted growth, and an irregular menstrual cycle.
Ma*****na: sleeplessness, reduced concentration, paranoia, hallucinations, intense anxiety, cancer, and increased risk of infertility.
Inhalants: severe mood swings, suffocation, loss of sense of smell, nosebleeds, liver, lung and kidney impairment, and brain damage.
Caffeine: sleeplessness, reduced concentration, intense anxiety, and restlessness.

11/18/2021

Child Abuse and Depression

If you're going to take action against depression, then you need to understand that child abuse commonly underpins adult depression. In almost every case of significant adult depression, some form of abuse was experienced in childhood, either physical, s*xual, emotional or, often, a combination.

Recovering from depression as an adult requires some detective work in ferreting out the nature of the exploitation. If you don't do it, you'll be crippled in recovering. It isn't advisable to unearth or recapitulate every nasty detail of past experience, but you do need to get a general map of the abuse landscape.

Scientists know that traumatic experiences such as child abuse or neglect change the chemistry and even the structure of the brain. They sensitize the stress response system so that those who are abused become overly responsive to environmental pressures. They shape wiring patterns in the brain and reset the sensitivity level of the machinery.

Eventually, even small degrees of stress provoke an outpouring of stress hormones, and these hormones in turn act directly on multiple sites to produce the behavioral symptoms of depression—the vegetative state, the sleep disturbances, the cognitive dullness, the loss of pleasure. They push the brain's fear center into overdrive, churning out the negative emotions that steer the depression's severity and add a twist of anxiety.

To undo the imprint of abuse, you must access it, expose it and process the experience. Otherwise, it creates a rotting core of self.

Both depression and abuse are legacy issues. They run together in families, passed down from generation to generation. The intergenerational transmission of abuse is invariably associated with the symptoms of depression. Abuse brings with it the vulnerability to depression.

There are many actions you can take to curb the legacy of abuse and stem the depression vulnerability it generates.

Map the landscape of the abuse you experienced. Become the cartographer of your psyche.

This is not something you can do completely on your own. Talk to those who shared the landscape with you and ask them to share with you what they remember. It is not likely that you remember everything on your own; denial is a coping mechanism everyone uses. You overcome the limitation of your own awareness by checking out your experiences with siblings, aunts and uncles, whoever was around when you were young.

Once you map the landscape you begin to get control over it.

Educate yourself about trauma and abuse. You don't need to uncover every incident of your childhood, but you must touch on the major ones.

Do not rely on yourself to undertake this process alone. It is not something you can do alone; you need help from others. For one thing, it's too difficult to do without the support of others. For another, the information is too inaccessible to unearth on your own.

It isn't essential to embark on this process with a therapist, although it helps enormously to have a good one. But you do need smart and caring friends who can provide support.

Recognize that by virtue of the hypersensitivity of your response system, current difficulties can trigger fear and alarm reactions that quickly veer out of control in brain circuits that bypass the reason. When your trauma zone gets triggered, you are likely to react in ways that impair relations with others and lead down a path to depression.

11/16/2021

How Diet Can Be a Powerful Ally in the Struggle Against Depression and Anxiety

veryone has a different reason for their depression or anxiety. For some, there is a chemical imbalance that needs treatment with medication. For others, there are persistent, troubling thought patterns which require therapy. For still others, the depression is a natural reaction to current circumstances or past trauma.

No matter the cause of poor mental health, the most successful treatment requires battling the illness on all fronts, and it is here that people often overlook the impact of diet. While eating right is unlikely to be enough in itself, food can be an excellent ally when used alongside other treatments. Here are six nutrients which can help.



1) Omega 3 Fatty Acids

Omega-3 fatty acids play a vital role in regulating brain function. Studies have shown that a diet rich in omega-3 can reduce mood swings, counteract aggressive tendencies, and increase cognitive performance. While this won't be enough to treat established depression in its own, omega-3 can undoubtedly provide a degree of extra stability while other treatments tackle the underlying causes.



Good sources include of omega-3 include oily fish such as tuna and mackerel, plus nuts and seeds, and egg yolks.



2) Vitamin B

One symptom of a vitamin B deficiency is an increased risk of panic attacks coupled with generally heightened levels of anxiety. In severe cases, hallucinations and even psychotic episodes are possible. While this deficiency may not be at the root of ongoing poor mental health, it certainly won't help keep the symptoms under control.



To increase your vitamin B intake, eat more animal and dairy products, especially liver, oily fish, and high-fat cheese such as feta. If you wish to avoid animal products, supplements or fortified foods are perhaps the best solutions. Few plant-based foods, for example, contain vitamin B12.



3) Zinc

Several tests have shown that people suffering from depression and anxiety tend to have lowered levels of zinc in their blood. It's not clear whether this is a cause or effect, but other research suggests taking zinc supplements can have a mild antidepressant effect. However, it's possible to overdose on zinc, leading to nausea, cramps, and headaches, so it's preferable to rectify a deficiency through consuming natural foods.



You can find high levels of zinc in oysters, poultry, beef, pumpkin seeds, spinach, and dark chocolate.



4) Potassium

Potassium deficiency affects nearly half of the adult population, and the long-term effects can include extreme fatigue, mental dullness, and even hallucinations. None of this is especially helpful if you're already suffering from poor mental health or are prone to it. A simple blood test to diagnose or rule out a deficiency is a sensible step to take.



However, a potassium overdose is even more dangerous than a zinc one, significantly increasing the risk of heart failure. However, eating more potassium-rich foods is safe, as healthy kidneys can easily cope with naturally occurring levels.



Excellent sources of potassium include bananas, tomatoes, pumpkins, summer squash, spinach, beans, nuts and seeds.



5) Tryptophan

Tryptophan is an amino acid which acts as a precursor to serotonin, a neurotransmitter with a profound influence on mood. Eating more tryptophan is thought to boost serotonin levels, which stabilizes attitude, while many people with depression or anxiety test positive for tryptophan depletion.



Tryptophan is present in all types of nuts and seeds, as well as in poultry, oily fish, dairy products, and avocados.



6) Crocin

Several studies have shown that crocin, a compound found mainly in the spice saffron, is a useful reliever of anxiety and depression. Some researchers believe it balances out the levels of dopamine, norepinephrine, and serotonin to give a calmer, more stable mood.



Although crocin supplements are available, dry saffron contains several other compounds thought to be beneficial to mental health, and it's delicious when used in all kinds of rice and seafood dishes, especially those from India and the Middle East.



Depression and anxiety, which can be serious conditions requiring medical treatment, are best fought from as many directions as possible. Diet can provide an excellent foundation upon which to build more formal therapies.

11/13/2021

Surprisingly Common Anxiety Triggers

In a world of growing mental health awareness, it comes as no surprise that anxiety is one of the leading diagnoses. While it's perfectly normal to have some anxiety on a fleeting basis, it's not normal for it to wreak havoc on your day-to-day life. What triggers one person's anxiety may not even register on the radar for another, so it's important to learn and take stock of what may or may not provoke your anxiety.



1. Caffeine

Topping the list, caffeine can do many things, including inducing anxiety. It can be great in small doses, though tolerance levels will vary from person to person. In some people, too much caffeine can be a trigger that worsens existing anxiety. Fortunately, it's also an easier trigger to control. For example, some people may find their anxiety improved simply by cutting back from three to two cups of coffee.



2. A Messy Home Environment

This one often surprises people. A messy home environment doesn't always cause stress or anxiety for people, but in an individual with anxiety, it can make a huge difference. If you struggle with anxiety, consider evaluating your home environment. A cluttered home can sometimes be an issue because it sits at the back of your mind on your to-do list. The proverbial mental to-do list can be triggering for anxiety, resulting in a number of responses including insomnia, increased stress, reduced ability to focus, and more. Small changes, such as adding the house to your to-do list, or simply tidying up on a regular basis has the potential to reduce anxiety; but this may not be true for everyone.



3. Self Neglect

Self-neglect and self-care are often tough pills to swallow, but yet still surprisingly common in the world of anxiety. Neglecting yourself and not taking care of your personal needs can be an anxiety trigger. Whether you're not showering regularly, skipping meals, staying up too late or not going to the doctor, it's important to evaluate these behaviors and work to take better care of yourself. If you are struggling with getting these tasks done, there may be more at play, such as depression, which can sometimes go hand-in-hand with anxiety.



4. Not Enough Sleep

Sleep, or lack thereof, is linked to a slew of mental and physical health issues, so it should come as no surprise that anxiety is one of them. While staying up later than usual on occasion likely won't cause any harm, a lack of sleep over a long period of time can exacerbate anxiety symptoms in some. In some people, small changes such as practicing good sleep hygiene or creating a more realistic sleep schedule can make a huge difference.



5. Stress

Unfortunately, stress is a common part of life. Even worse, it can also become a trigger for anxiety. It's extremely difficult to control stress, which in turn makes it equally difficult to control the anxiety that results. While there are ways to reduce stress, it's important to find a way that works best for you and your situation.



6. Finances

Often going hand-in-hand with stress are your finances. For some people, it doesn't matter if they're completely broke or living with a hefty cushion; finances simply cause them anxiety. While this may seem like a more challenging anxiety trigger, it can be surprisingly helpful to sit down and make a plan. Many find that having a plan, even just a simple one, can reduce their anxiety significantly.



7. Social Gatherings

There are several different types of anxiety, and social anxiety is surprisingly common. The idea of having to interact with people, whether it be strangers, acquaintances, or even close friends, can quickly trigger anxiety in some. If you think you may be suffering from a form of social anxiety, it's best to work with a trained mental health professional who can work with you to identify and find a solution that works best for your situation.



8. Work Environment

A stressful job or work environment can bring on the occasional bout of anxiety. While it's normal to deal with occasional work-related stress and anxiety, it's abnormal for it to be a daily part of the job over several months or years. Unfortunately, this may be a more difficult trigger to address. Whether the job or the work environment is causing you stress, it may be time to work with a mental healthcare provider who can help you address and deal with the stress and anxiety that goes along with it.



9. Conflict

Any type of conflict can trigger anxiety, whether it's an argument with a co-worker, your spouse, parent, child, or even some random person on the internet. Fortunately, conflict as an anxiety trigger can be addressed. By learning better conflict resolution, you can work to better manage your anxiety at the same time.



Knowing the triggers that are associated with your anxiety can help you work to keep your anxiousness in check, which will help improve your overall mental health and well being. Fortunately, Intrepid Mental Wellness professionals are trained to help identify and address potential anxiety triggers and then work through them, which may include the use of prescribed psychiatric medications. If you are suffering from anxiety, we would love to hear from you and how we may be able to help!