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Do you ever find yourself lying in bed for hours on end, staring at the ceiling, and not being able to fall asleep? Finding yourself to be tossing and turning, watching the time pass by? Now think about how you feel the next day: groggy? Grumpy? Finding it difficult to concentrate or motivate yourself? Maintaining a good sleep schedule is beneficial for both physical and mental health. Adults between the ages of 18- 64 require 7-9 hours of sleep per night for sufficient sleep and energy, yet research shows that approximately 35.2% of American adults do not get enough sleep (Suni, 2021). If you find yourself in this percentage, it is important to begin to practice good sleep hygiene.
After a stressful day it can be difficult to turn off our negative thoughts and feelings. It can be easy to bring stress home after a long day at work, an argument with a friend, or whatever it may be that brought you down. It is important to take care of yourself after a stressful day by checking in with yourself and allowing a mental reset. Taking a mental reset can help in better managing your stress and not allowing it to continue the remainder of the day into the next. The following are ten tips and strategies you can use to help unwind after a stressful day:
Imagine this, you have to do some form of public speaking, or you are driving and the car in front of you stops short, or you are out for a walk and a strange animal jumps out in front of you. What would you do? Flight or fight are the body’s natural way to response to stressful, scary, or dangerous situations. After extensive data collection, researchers now acknowledge that there are other automatic responses in addition to flight or fight and they are freeze and fawn.
This may seem like a silly title. How can a person do anything but value that which they identify as valuable to them? It is true that many people make time and commit energy to the things they hold in the highest regard such as family, relationships, success, education, etc. However, like so many things, this can become an unconscious endeavor and your values can easily fall away from your focus as you find yourself building different routines. If one is neglecting their values, they may be unconsciously reinforcing depression, anxiety, grief, or anger. So how do we interact with our values in such a way that our lives feel meaningful and our goals are effectively achieved?
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Explore a curated selection of blog posts recommended by our therapists, designed to provide valuable insights, practical tips, and expert advice on a variety of mental health topics.
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As much as we would like to never experience grief, it is a universal experience that is unfortunately inevitable. Grief is the acute feeling of shock, overwhelming sadness & pain when someone passes away. It comes on suddenly, is strong & usually knocks the wind out of us. Grief comes in waves & may impact you at different times in your life. For example, if you just received a promotion at work, your first instinct might be to call your mother to share the good news. As you pick up the phone, you suddenly remember that your mother passed away a few years ago. The realization that she is no longer living, causes feelings of grief to wash over you. This is how grief ebbs & flows. Grieving on the other hand is the process of how we adapt to this loss in order to move forward with our lives. Grieving is fluid & demonstrates the relationship we have with grief as it changes over time.
When many of us think of “wellness”, the first thing that may come to mind is our physical or mental health. Although our physical and mental health are important aspects of our wellness, there are many more contributing factors. Debbie Stoewen identifies eight separate, but equally important, components of wellness (2017). These eight components, named the “Dimensions of Wellness”, are independent of one another, but can also significantly influence and impact each other as well. These dimensions don’t require equal attention paid to them, but neglecting one can have negative consequences on the others, including our overall wellness.
It’s that time of the year again. St. Patrick’s day can be a highly anticipated celebration for many people. Many times there are parade’s and day long events that often include excessive alcohol intake. People usually start early and day drinking can be something glorified and bragged about on social media. If you live in or around the Jersey Shore you know that parade season can last a few weekends. This trend can leave a lot of triggers for people who are recovering and trying to protect their recovery with substance use. Even if you want to go to the parade, the temptation and environment can be difficult when you see people inebriated, slurring their words, and being rambunctious. The boardwalk’s starting to come alive again. Bars are flooded and food concessions are open.
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We hear the term self-care often. With many stressors in our personal lives and around the world, impacting all of us, the idea of self-care is even more prominent as the world changes and shifts. You have probably heard about many strategies to cope, such as: taking a walk, taking a nap, writing down positive thoughts and others. Let’s explore additional self-care strategies you might try.
Dialectical behavioral therapy (DBT) is based on a dialectical module which helps one to find the middle path or gray thinking with cognition and behaviors. When you think in a “all or nothing” way, you take on unnecessary stress and tension in life. DBT helps you think in terms of “all or at least something”.
As much as we would like to never experience grief, it is a universal experience that is unfortunately inevitable. Grief is the acute feeling of shock, overwhelming sadness & pain when someone passes away. It comes on suddenly, is strong & usually knocks the wind out of us. Grief comes in waves & may impact you at different times in your life. For example, if you just received a promotion at work, your first instinct might be to call your mother to share the good news. As you pick up the phone, you suddenly remember that your mother passed away a few years ago. The realization that she is no longer living, causes feelings of grief to wash over you. This is how grief ebbs & flows. Grieving on the other hand is the process of how we adapt to this loss in order to move forward with our lives. Grieving is fluid & demonstrates the relationship we have with grief as it changes over time.
When many of us think of “wellness”, the first thing that may come to mind is our physical or mental health. Although our physical and mental health are important aspects of our wellness, there are many more contributing factors. Debbie Stoewen identifies eight separate, but equally important, components of wellness (2017). These eight components, named the “Dimensions of Wellness”, are independent of one another, but can also significantly influence and impact each other as well. These dimensions don’t require equal attention paid to them, but neglecting one can have negative consequences on the others, including our overall wellness.
It’s that time of the year again. St. Patrick’s day can be a highly anticipated celebration for many people. Many times there are parade’s and day long events that often include excessive alcohol intake. People usually start early and day drinking can be something glorified and bragged about on social media. If you live in or around the Jersey Shore you know that parade season can last a few weekends. This trend can leave a lot of triggers for people who are recovering and trying to protect their recovery with substance use. Even if you want to go to the parade, the temptation and environment can be difficult when you see people inebriated, slurring their words, and being rambunctious. The boardwalk’s starting to come alive again. Bars are flooded and food concessions are open.
Sleep is a crucial part of our lives, and it’s essential for good health. However, in today’s fast-paced society, it’s easy to get caught up in a cycle of sleep debt. Sleep debt is a term used to describe the cumulative effect of not getting enough sleep over time. This can happen if we consistently go to bed late and wake up early, or if we have poor sleep quality. When we don’t get enough sleep, our bodies start to accumulate a sleep debt, which can lead to a range of physical and mental health problems.
Dialectical behavioral therapy (DBT) is based on a dialectical module which helps one to find the middle path or gray thinking with cognition and behaviors. When you think in a “all or nothing” way, you take on unnecessary stress and tension in life. DBT helps you think in terms of “all or at least something”.
LOOKING FOR MORE ON
LOOKING FOR MORE ON
Have you been feeling exhausted most days? Even when you’ve gotten enough sleep? This is because sleep and rest are different, and it is common to confuse the two. You suffer from a rest deficit if you don’t consider the other forms of needed rest. Rest should result in feeling restored and energized. Let’s explore the different forms of rest that you might try.
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When you show affection to your significant other, do you know if it’s the way that they like to receive it? Love can get lost in translation when two people have different types of love languages. The five love languages are different ways of expressing and receiving love. The concept of love languages was developed by Gary Chapman, Ph.D., in his book The 5 Love Languages: The Secret to Love That Lasts, where he describes these styles of communicating love.
Whether you’re new to therapy or continuing your journey, Modern Therapy is here to provide the support you need. We offer flexible, convenient, and accessible care tailored to your unique needs. Reach out to us today, and let’s take the first step together toward a brighter, healthier future.
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