Struggling with Insomnia? CBT-I Remains the First Line Treatment to Combat Sleep Difficulties

Insomnia is a sleep disorder that affects countless individuals around the world, leading to difficulties in falling asleep, staying asleep, or waking up too early. Given the pervasive effects of sleep deprivation on daily life, cognitive performance, and overall health, finding an effective treatment for insomnia is crucial. Enter Cognitive Behavioral Therapy for Insomnia (CBT-I), widely acknowledged as the first-line treatment for this sleep disorder. In fact, a recent article in the NY Times, interviewed experts who can vouch for the long-lasting therapeutic benefits of CBT-I. Let's dive into its history, how it works, and how to find a CBT-I practitioner.

The History of CBT-I

The origins of CBT-I can be traced back to the 1970s. It emerged from the broader umbrella of cognitive behavioral therapy (CBT), a type of psychotherapy that focuses on identifying and challenging negative thought patterns and behaviors. When applied to insomnia, the treatment was tailored to address the specific cognitive and behavioral factors that perpetuate sleep disturbances.

Over the decades, numerous studies have been conducted, comparing CBT-I to other treatments, including sleeping pills. Time and again, CBT-I has not only proven effective in the short term but has also demonstrated long-lasting benefits. Its long-term efficacy is a significant advantage over sleeping pills, which may lose effectiveness over time and can have potential side effects.

Principles of CBT-I

CBT-I is a structured program that tackles both the thought patterns and behaviors contributing to insomnia. Here are its main components:

1. Sleep Education and Hygiene: Patients learn about sleep cycles and the importance of maintaining a regular sleep routine. This component emphasizes practices such as limiting caffeine intake and creating a sleep-conducive environment.

2. Sleep Restriction: This involves limiting the time spent in bed, which paradoxically can improve sleep efficiency by consolidating sleep.

3. Stimulus Control: This strategy teaches patients to associate the bed and bedroom with sleep only. For instance, if one can't sleep, they're advised to leave the room and return only when they feel sleepy.

4. Cognitive Therapy: Here, patients confront and challenge beliefs and attitudes about sleep. This could include addressing anxieties about the consequences of a bad night's sleep.

5. Relaxation Techniques: Methods like progressive muscle relaxation and deep breathing exercises help reduce anxiety and create a calm mindset conducive to sleep.

Finding a CBT-I Practitioner

For those suffering from insomnia, seeking a qualified CBT-I practitioner is a step in the right direction. Here are some tips:

1. Certification: Look for a therapist certified in CBT-I. The certification ensures that the therapist has received proper training in this specific treatment.

2. Referrals: Ask your primary care physician or a sleep specialist for a referral. They might know reputable CBT-I practitioners in your area.

3. Online Directories: Websites such as the Society of Behavioral Sleep Medicine (SBSM) offer directories of trained professionals. The U Penn website also has a link to find a CBT-I practitioner.

4. Telehealth: In our digital age, online CBT-I programs and telehealth sessions have gained popularity. This is especially useful for those living in areas without nearby CBT-I practitioners. Sleep Reset is an evidence based app that uses CBT-I.

5. Interview Potential Therapists: It's essential to feel comfortable with your therapist. Consider scheduling an initial consultation to see if they’re a good fit.

While there are various treatments for insomnia, CBT-I stands out due to its evidence-based approach and long-lasting results. If you or someone you know is struggling with sleep, considering CBT-I as a first line of treatment may pave the way to restful nights and brighter days.

Greg Roussett NP, Ph.D. is a doctoral prepared, board certified psychiatric mental health nurse practitioner offering treatment for insomnia. He is certified as a cognitive behavioral therapist for insomnia (CBT-I) and is a psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers both CBT-I and medication management when clinically indicated. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. To book a free consultation, click here.

September Is National Suicide Prevention Month

Navigating the Silent Crisis Amidst a Pandemic

Each September, as we recognize Suicide Prevention Month, we are confronted by the profound gravity of the issue. In the United States alone, suicide is the 10th leading cause of death, claiming over 47,000 lives annually. For every suicide, there are approximately 25 attempts. These startling statistics do not only underscore the magnitude of the challenge but also spotlight the immediate need for action. With the backdrop of the COVID-19 pandemic impacting mental health globally, the urgency of understanding and addressing suicide is more pronounced than ever.

The Impact of the Pandemic on Mental Health

The COVID-19 pandemic has radically transformed our way of life. Beyond the direct threat of the virus, the world faced uncertainty, economic stressors, and the emotional weight of lockdowns. This last element, while essential for public health, inadvertently ushered in feelings of isolation and loneliness for many.

For those already grappling with mental health issues, the isolation of quarantine became an exacerbating factor. Heightened stress, lack of routine, and limited social interactions contributed to an increase in anxiety, depressive symptoms, and for some, suicidal ideation.

Addressing the Issue

As we delve deeper into the subject this Suicide Prevention Month, it's paramount to actively engage in solutions:

1. Be Vigilant: Understand the warning signs of suicide, including mood changes, feelings of hopelessness, increased substance use, and behavioral shifts.

2. Open Conversations: Foster an atmosphere where individuals can freely express their feelings without fear of judgment. Simply letting someone know they are heard can be transformative.

3. Seek Professional Help: Advocate for individuals showing signs of suicidal ideation to engage with mental health professionals, whether they are counselors, therapists, or psychiatrists.

4. Promote Mental Health Initiatives: Champion the cause by supporting mental health programs in schools, workplaces, and communities.

5. Stay Connected: Innovate ways to stay socially connected, from virtual hangouts to safe, socially-distanced interactions.

Resources and Support

The current global situation has prompted several organizations to broaden their reach. If you or someone close to you is in crisis, don't hesitate to seek out assistance. The National Suicide Prevention Lifeline, call or text: 988 offers round-the-clock support.

The essence of Suicide Prevention Month is twofold: to remind us of the silent crisis many face and to galvanize collective action. In our evolving post-pandemic reality, let’s prioritize mental health and create communities that are both supportive and resilient. Remember, a beacon of help is always within reach.

Greg Roussett NP, PhD is a doctorally prepared, board certified psychiatric mental health nurse practitioner offering treatment for anxiety, major depressive disorder, and treats clients holistically. He is a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. One of his primary specialties is working with those looking for help with severe anxiety disorders and who experience PTSD as a result of complex trauma. To book a free consultation, click here.

The Latest Research on Resilience

What We Now Know about Being Resilient

Life is an unpredictable journey filled with challenges and adversities. How we respond to these challenges speaks volumes about our resilience – the remarkable ability to bounce back, adapt, and thrive in the face of adversity. Resilience is a multifaceted concept that has captured the attention of researchers across various fields. In this blog, we'll define resilience and explore the intriguing investigations that researchers are conducting to better understand and harness its power.

Defining Resilience

Resilience can be described as the psychological, emotional, and behavioral capacity to navigate through life's challenges, setbacks, and adversities while maintaining overall well-being. It's not about avoiding difficulties, but rather about developing the inner strength and skills necessary to recover and grow from them. Resilience doesn't mean being unaffected by negative events; instead, it's about one's ability to cope, adapt, and even find opportunities for growth in the midst of difficulties.

Key Aspects of Resilience

1. Adaptability: Resilience involves the capacity to adapt to changing circumstances and learn from experiences. This adaptability enables individuals to adjust their mindset and actions according to the challenges they face.

2. Positive Outlook: Maintaining a positive outlook and cultivating optimism can foster resilience. A hopeful perspective can provide the motivation needed to overcome obstacles and find solutions.

3. Social Support: Building and nurturing a strong support network is essential for resilience. Having people to lean on during tough times provides emotional validation, perspective, and practical assistance.

4. Emotional Regulation: Resilient individuals are skilled at managing their emotions effectively. This involves recognizing, understanding, and appropriately expressing their feelings rather than suppressing or being overwhelmed by them.

5. Problem-Solving Skills: Resilience is closely tied to the ability to solve problems. Individuals who can identify solutions and take constructive actions in the face of challenges are better equipped to bounce back.

Ongoing Research on Resilience

Researchers from various fields, including psychology, neuroscience, and sociology, are continually investigating the intricacies of resilience. Here are some fascinating areas of research:

1. Neurobiological Underpinnings: Neuroscientists are exploring the brain's role in resilience, examining how neural pathways, neurotransmitters, and brain structures contribute to an individual's ability to cope with stress and recover from adversity.

2. Early Childhood Development: Psychologists are focusing on the role of early experiences in shaping resilience. Adverse childhood experiences can have long-lasting effects, but positive relationships and environments during childhood can foster resilience and mitigate potential negative impacts.

3. Trauma and Post-Traumatic Growth: The study of trauma has led to the discovery of post-traumatic growth – the phenomenon where individuals emerge from traumatic experiences with newfound strengths and a deeper appreciation for life.

4. Cultural and Societal Factors: Resilience is influenced by cultural norms, societal support systems, and economic conditions. Researchers are investigating how these factors interact to influence an individual's ability to bounce back from adversity.

5. Interventions/Strategies: Psychologists are developing strategies to enhance resilience at various stages of life. These strategies encompass cognitive-behavioral techniques, mindfulness practices, and therapeutic approaches to help individuals develop resilience skills.

Resilience is a dynamic and vital quality that empowers individuals to navigate life's challenges with strength and grace. Researchers are committed to unraveling its complexities, shedding light on the neurobiological, psychological, and social mechanisms that contribute to resilience. As our understanding of resilience deepens, we have the opportunity to develop effective interventions and strategies that can help individuals cultivate this invaluable trait, leading to improved mental well-being and a more resilient society as a whole.

Greg Roussett NP, PhD is a doctorally prepared, board certified psychiatric mental health nurse practitioner offering treatment for anxiety, depression, and treats clients holistically. He is a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. One of his primary specialties is working with those looking for help with severe anxiety disorders and who experience PTSD as a result of complex trauma. To book a free consultation, click here.

Celebrate You! Happy International Self-Care Day!

Celebrating International Self-Care Day: Nurturing Mind, Body, and Soul

In a fast-paced world that often leaves us feeling overwhelmed and exhausted, the importance of self-care cannot be overstated. In recent years, the concept of self-care has gained significant traction, prompting people worldwide to prioritize their physical, emotional, and mental well-being. As we embrace this growing movement, it's crucial to understand the roots of International Self-Care Day, how it originated, and why it holds such immense importance in our lives.

How did International Self-Care Day Originate?

The genesis of International Self-Care Day can be traced back to 2011 when the International Self-Care Foundation (ISF) was established. The organization aimed to promote and advance self-care practices globally, recognizing their significance in preventing illness, improving health outcomes, and reducing the burden on healthcare systems. In 2019, the ISF designated July 24th as International Self-Care Day, creating an annual opportunity for individuals and communities to focus on nurturing their well-being.

Why July 24th? This date was chosen as a symbolic reminder that self-care is not selfish but rather an essential aspect of life, akin to the instructions you receive during a flight safety briefing: "Put on your own oxygen mask before assisting others." By taking care of ourselves first, we can better care for those around us.

Importance of International Self-Care Day

1. Raising Awareness: International Self-Care Day serves as a powerful platform to raise awareness about the significance of self-care. It urges individuals to consider their well-being as a priority and helps dispel the misconception that self-care is indulgent or a luxury reserved for special occasions.

2. Empowering Individuals: Engaging in self-care empowers individuals to take an active role in managing their health. By adopting healthier habits and coping mechanisms, people can enhance their overall quality of life and resilience in the face of challenges.

3. Reducing Healthcare Burden: The promotion of self-care practices contributes to reducing the burden on healthcare systems. By preventing avoidable health issues through proactive self-care, the strain on medical resources can be alleviated, allowing healthcare providers to focus on more critical cases.

4. Enhancing Mental Health: Self-care is not limited to physical well-being; it also encompasses mental and emotional health. Taking time to rest, engage in hobbies, or seek support when needed can lead to reduced stress levels and improved mental clarity.

5. Fostering a Holistic Approach: International Self-Care Day encourages a holistic approach to health, recognizing that the mind, body, and soul are interconnected. Emphasizing this interconnectedness helps people acknowledge the importance of addressing all aspects of their well-being.

6. Building Resilience: Engaging in self-care practices builds resilience, allowing individuals to bounce back from setbacks and face life's challenges with a more positive outlook.

7. Promoting Self-Compassion: International Self-Care Day emphasizes self-compassion and self-acceptance. It encourages individuals to be kinder to themselves, reducing feelings of guilt or inadequacy often associated with taking time for personal care.

Five Easy Ways to Practice Self-Care Today:

Title: 5 Easy Tips for Embracing Self-Care: Nurturing Your Well-Being Made Simple

In our fast-paced and hectic lives, we often neglect to prioritize our own well-being. However, engaging in self-care is essential for maintaining balance, reducing stress, and fostering a positive outlook on life. While it may seem challenging to find time for self-care amidst our daily responsibilities, incorporating small yet meaningful practices into our routines can make a significant difference. Here are five easy tips to help you embrace self-care and cultivate a happier, healthier you.

1. Carve Out "Me Time" Daily

One of the simplest and most effective ways to engage in self-care is by setting aside dedicated "me time" every day. Even if it's just 15 minutes, this time is entirely yours to do something that brings you joy and relaxation. Whether it's reading a book, practicing mindfulness or meditation, going for a walk, or enjoying a soothing cup of tea, "me time" allows you to recharge and reconnect with yourself amidst the chaos of everyday life.

2. Prioritize Quality Sleep

Sleep is a fundamental aspect of self-care, as it directly impacts our physical and mental well-being. Make a conscious effort to prioritize quality sleep by establishing a consistent sleep schedule and creating a relaxing bedtime routine. Limit screen time before bed, dim the lights, and engage in calming activities to prepare your mind and body for restorative sleep. You'll wake up feeling refreshed and ready to take on the day with renewed energy.

3. Move Your Body Regularly

Engaging in regular physical activity is not only beneficial for your physical health but also plays a significant role in your emotional well-being. Find an exercise or activity that you enjoy, whether it's dancing, yoga, cycling, or simply going for a walk. Physical movement releases endorphins, the feel-good hormones, which can help alleviate stress and boost your mood. Aim for at least 30 minutes of moderate activity most days of the week and notice the positive impact it has on your overall well-being.

4. Connect with Nature

Spending time in nature has a calming and rejuvenating effect on the mind and body. Whenever possible, take a break from the hustle and bustle of daily life and immerse yourself in the beauty of the outdoors. Go for a hike, have a picnic in the park, or simply sit by a tranquil lake. Connecting with nature provides an opportunity to slow down, gain perspective, and experience a sense of peace that is often hard to find in the urban chaos.

5. Practice Gratitude

Practicing gratitude is a powerful way to shift your focus from what's lacking in your life to what you already have. Take a few moments each day to reflect on the things you are grateful for, no matter how big or small they may be. Keeping a gratitude journal or sharing your gratitude with a loved one can help reinforce this positive mindset. Cultivating an attitude of gratitude fosters contentment and enhances your overall sense of well-being.

Embracing self-care doesn't have to be complicated or time-consuming. By incorporating these five easy tips into your daily routine, you can nurture your well-being and experience the transformative power of self-care. Remember that taking care of yourself is not a luxury but a necessity for leading a fulfilling and balanced life. Start small, be consistent, and watch as these simple practices create a positive ripple effect in every aspect of your life. You deserve to prioritize yourself and make self-care an integral part of your journey to a healthier and happier you.

Greg Roussett NP is a board certified psychiatric mental health nurse practitioner offering treatment for anxiety, depression, and treats clients holistically. He is a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression, anxiety, and insomnia. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. To book a free consultation, click here.

What are 5 Common Myths about Taking a Psychiatric Medication?

When it comes to treating mental health conditions, psychiatric medication can be a powerful tool. However, there are many myths and misconceptions surrounding these medications that can prevent people from seeking the help they need. In this blog post, we will explore five common myths associated with taking psychiatric medication.

Myth #1: Psychiatric medication changes your personality

One of the most common myths associated with taking psychiatric medication is that it changes your personality. Many people fear that taking medication will alter who they are and make them feel like a completely different person. However, this is not the case. Psychiatric medication works by balancing the chemicals in your brain, which can improve your mood, reduce anxiety, and help you feel more like yourself. In fact, many people report feeling more like their true selves after starting medication.

Myth #2: Psychiatric medication is addictive

Another common myth is that psychiatric medication is addictive. While some medications can have addictive properties, most psychiatric medications do not. In fact, many of these medications are designed to be taken on a long-term basis to manage chronic conditions. It is important to follow your doctor's instructions and only take medication as prescribed to minimize the risk of addiction or dependence.

Myth #3: Psychiatric medication is a "quick fix"

Many people believe that psychiatric medication is a quick fix for mental health conditions. However, medication is just one tool in the treatment of mental illness. It may take several weeks or even months for the medication to take effect, and it is often used in combination with therapy, lifestyle changes, and other interventions. Additionally, medication may need to be adjusted over time to ensure that it continues to be effective.

Myth #4: Psychiatric medication is only for severe mental illness

There is a misconception that psychiatric medication is only for people with severe mental illness. However, medication can be helpful for a wide range of mental health conditions, from anxiety and depression to bipolar disorder and schizophrenia. Medication can help manage symptoms, improve quality of life, and prevent relapse. It is important to work with a mental health professional to determine if medication is right for you.

Myth #5: Psychiatric medication is dangerous

Finally, there is a myth that psychiatric medication is dangerous and can cause serious side effects. While all medications have the potential for side effects, many people are able to take psychiatric medication safely and without major issues. Your doctor will work with you to monitor your medication and adjust your dosage as needed to minimize the risk of side effects. Additionally, the benefits of medication often outweigh the potential risks, especially when used as part of a comprehensive treatment plan.

There are many myths and misconceptions surrounding psychiatric medication. It is important to seek out accurate information and work with a prescriber who specializes in psychiatric medications to determine if medication is right for you. Although side effects can happen with any medication, establishing an alliance with a psychiatry provider to help support you in your journey in navigating the right treatment and support will hopefully lead ultimately to improvement in overall quality of life.

Greg Roussett NP is a board certified psychiatric mental health nurse practitioner offering treatment for anxiety, depression, and treats clients holistically. He is a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. One of his primary specialties is working with those looking for help with complex medical problems as well as health anxiety. To book a free consultation, click here.

How do Psychiatric Medications Actually Work?

In this blog post we will explore how common psychiatric medications work. We will explore this by breaking down the common of class of medications used to treatment common psychiatric conditions. We will also explore the common myths associated with taking a psychiatric medication.

Medications for Depression

Antidepressants are a class of medication used to treat depression, anxiety, and other mental health conditions. They work by affecting the levels of certain chemicals in the brain called neurotransmitters. These chemicals are responsible for transmitting messages between nerve cells in the brain, and imbalances or deficiencies in certain neurotransmitters have been linked to mood disorders.

The most commonly targeted neurotransmitters by antidepressants are serotonin, norepinephrine, and dopamine. Here’s a breakdown of how antidepressants affect each of these neurotransmitters:

1. Serotonin: Many antidepressants work by increasing the availability of serotonin in the brain. Serotonin is a neurotransmitter that helps regulate mood, appetite, and sleep. Low levels of serotonin have been linked to depression and anxiety. Antidepressants that target serotonin include selective serotonin reuptake inhibitors (SSRIs), serotonin-norepinephrine reuptake inhibitors (SNRIs), and atypical antidepressants.

SSRIs work by blocking the reabsorption of serotonin in the brain, which allows more of the neurotransmitter to remain in the brain and enhance its effects. SNRIs work similarly to SSRIs, but also block the reabsorption of norepinephrine, another neurotransmitter that is involved in regulating mood.

1. Norepinephrine: Norepinephrine is another neurotransmitter that is involved in regulating mood, attention, and arousal. Antidepressants that target norepinephrine include SNRIs, tricyclic antidepressants (TCAs), and atypical antidepressants.

SNRIs work by blocking the reabsorption of both serotonin and norepinephrine, which allows more of these neurotransmitters to remain in the brain and enhance their effects. TCAs also work by blocking the reabsorption of norepinephrine and serotonin, but are not used as frequently as they have more side effects. Atypical antidepressants can also affect norepinephrine levels in the brain, but do not specifically target this neurotransmitter.

1. Dopamine: Dopamine is a neurotransmitter that is involved in regulating motivation, reward, and pleasure. Antidepressants that target dopamine include atypical antidepressants and monoamine oxidase inhibitors (MAOIs).

Atypical antidepressants can increase the availability of dopamine in the brain, which can help improve mood and motivation. MAOIs work by blocking an enzyme called monoamine oxidase, which breaks down neurotransmitters like dopamine, serotonin, and norepinephrine.

Antidepressants work by affecting the levels of certain neurotransmitters in the brain, including serotonin, norepinephrine, and dopamine. By enhancing the effects of these neurotransmitters, antidepressants can help improve mood, reduce anxiety, and manage other symptoms of mental health conditions. It is important to work with a healthcare provider to determine the right medication and dosage for you, as well as to monitor for potential side effects.

Medications for Focus

ADHD, or attention deficit hyperactivity disorder, is a neurodevelopmental disorder that affects both children and adults. It is characterized by symptoms such as difficulty concentrating, impulsivity, and hyperactivity. While behavioral therapy can be effective in managing these symptoms, medication is often prescribed as a first-line treatment for ADHD. The most commonly prescribed medications for ADHD are stimulants, which include medications like methylphenidate (Ritalin) and amphetamine (Adderall). Here’s how these medications work:

1. Stimulating the central nervous system: Stimulant medications work by increasing the levels of certain neurotransmitters in the brain, including dopamine and norepinephrine. These neurotransmitters are involved in regulating attention, motivation, and arousal. By increasing the levels of these neurotransmitters, stimulants can help improve concentration and reduce impulsivity and hyperactivity.

2. Improving brain function: ADHD is associated with lower levels of activity in certain parts of the brain that are involved in regulating attention and controlling impulses. Stimulant medications can help increase activity in these regions, which can improve cognitive function and help individuals with ADHD focus better.

3. Adjusting brain chemistry: While the exact mechanism of how stimulants work is not completely understood, it is thought that they may help adjust the balance of neurotransmitters in the brain. This can help individuals with ADHD feel more alert and focused, while also reducing their impulsivity and hyperactivity.

It is important to note that while stimulant medications can be effective in managing symptoms of ADHD, they do come with potential side effects. These can include appetite suppression, difficulty sleeping, and increased heart rate and blood pressure. Additionally, stimulants can be habit-forming, so it is important to work with a healthcare provider to determine the right medication and dosage for you, as well as to monitor for potential side effects. Non-stimulant medications are also available for ADHD, and work by affecting different neurotransmitters in the brain. These include medications like atomoxetine (Strattera) and guanfacine (Intuniv).

Medications for Mood Stabilization

Mood stabilizers are a class of medication commonly used to treat bipolar disorder, a mental health condition characterized by episodes of mania and depression. Mood stabilizers work by regulating the levels of certain chemicals in the brain, including neurotransmitters and ions, that play a role in mood regulation. Here are some of the ways in which mood stabilizers work:

1. Modulating neurotransmitters: Neurotransmitters are chemicals in the brain that transmit signals between nerve cells. Abnormalities in neurotransmitter levels have been linked to mood disorders, including bipolar disorder. Mood stabilizers work by modulating the levels of neurotransmitters such as serotonin, dopamine, and norepinephrine, which are involved in regulating mood, motivation, and pleasure.

2. Regulating ion channels: Mood stabilizers can also work by regulating ion channels in the brain, specifically those that control the flow of ions such as sodium, potassium, and calcium. This can help to stabilize the electrical activity in the brain, which can help to improve mood and reduce symptoms of mania and depression.

3. Protecting neurons: Mood stabilizers can also help to protect neurons in the brain from damage and cell death. This is thought to be due to their ability to increase the production of certain proteins that promote neuronal growth and survival.

4. Reducing inflammation: Inflammation has been linked to mood disorders such as bipolar disorder. Mood stabilizers can help to reduce inflammation in the brain, which may contribute to their ability to improve mood and reduce symptoms of mania and depression.

Examples of mood stabilizers include lithium, valproic acid, carbamazepine, and lamotrigine. These medications are often used in combination with other medications, such as antipsychotics or antidepressants, to help manage symptoms of bipolar disorder. It is important to work with a healthcare provider to determine the right medication and dosage for you, as well as to monitor for potential side effects.

Greg Roussett NP is a board certified psychiatric mental health nurse practitioner offering treatment for anxiety, depression, and mood disorders. He is a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. One of his primary specialties is psychopharmacology. To book a free consultation, click here.

May is Mental Health Awareness Month: Natural Ways to Give a Boost to Your Wellness Routine

May is Mental Health Awareness Month, a time when individuals and organizations come together to raise awareness about mental health and reduce stigma surrounding mental health issues. The origin of Mental Health Awareness Month dates back to 1949 when Mental Health America (MHA) established the observance to raise awareness about mental health issues and promote mental health as a crucial part of overall wellness.

Mental Health Awareness Month serves as an opportunity to highlight the importance of mental health and well-being. Mental health is a critical component of our overall health and well-being, and it is essential to address mental health issues just as we would address any physical health issue.

Mental Health Awareness Month provides an opportunity to educate the public about mental health issues and the resources available to those who are struggling with mental health challenges. It is also an opportunity to reduce stigma surrounding mental health issues, which can prevent individuals from seeking the help they need.

The significance of Mental Health Awareness Month cannot be overstated. Mental health issues are prevalent, and they can affect anyone, regardless of age, gender, race, or socioeconomic status. According to the World Health Organization, one in four people in the world will be affected by mental or neurological disorders at some point in their lives.

The COVID-19 pandemic has also highlighted the need for mental health support. The pandemic has been challenging for many people, causing stress, anxiety, and depression. Mental Health Awareness Month provides an opportunity to focus on the mental health impacts of the pandemic and the resources available to support individuals' mental health needs.

It is essential to prioritize mental health and well-being and seek help when needed. Mental Health Awareness Month encourages individuals to take care of their mental health and seek help if they are struggling. This can include talking to a mental health professional, seeking support from family and friends, and engaging in self-care activities

how to improve self-care

There are many simple and effective ways to improve our mental health and well-being, and incorporating these strategies into our daily lives can have a significant positive impact on our mental health.

Here are some ways to improve mental health and well-being:

1. Practice mindfulness: Mindfulness is the practice of being present and fully engaged in the current moment, without judgment. Practicing mindfulness can help reduce stress, anxiety, and depression, and improve overall well-being. You can practice mindfulness by focusing on your breath, paying attention to your senses, and engaging in activities that promote a sense of calm and relaxation, such as yoga or meditation.

2. Exercise regularly: Regular exercise has been shown to reduce stress, anxiety, and depression, and improve mood and overall well-being. Exercise can take many forms, from going for a walk or jog to participating in team sports or attending fitness classes. Find an activity that you enjoy and make it a regular part of your routine.

3. Connect with others: Social connection is essential for mental health and well-being. Connecting with others can help reduce feelings of isolation and loneliness and improve overall mood. You can connect with others by joining a club or group, volunteering, or simply spending time with friends and family.

4. Practice gratitude: Practicing gratitude involves focusing on the positive aspects of your life and expressing appreciation for them. Research has shown that practicing gratitude can improve mood and overall well-being. You can practice gratitude by keeping a gratitude journal, expressing gratitude to others, or simply taking time to reflect on the things you are thankful for.

5. Connect with nature! Connecting with nature is a simple yet effective way to improve mood and overall well-being. Research has shown that spending time in nature can reduce stress, anxiety, and depression, and improve mood and cognitive function.

6. Seek support when needed: It is essential to seek support when you are struggling with mental health issues. This can include talking to a mental health professional, seeking support from family and friends, or joining a support group. Seeking support can help you address your mental health needs and develop effective coping strategies.

There are many simple and effective ways to improve mental health and well-being. By incorporating these strategies into our daily lives, we can reduce stress, anxiety, and depression, improve mood and overall well-being, and live healthier and more fulfilling lives. Remember, taking care of your mental health is just as important as taking care of your physical health, and seeking support when needed is a sign of strength.

Greg Roussett NP is a board certified psychiatric mental health nurse practitioner offering treatment for anxiety, depression, and treats clients holistically. He is a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. One of his primary specialties is working with those looking for help with complex medical problems as well as health anxiety. To book a free consultation, click here.

How Diet Can Boost Your Antidepressant

Depression is a common mental health disorder that affects millions of people worldwide. While there are many potential causes of depression, research has shown that poor nutrition may contribute to the development and severity of this condition. In this blog post, we will discuss the importance of nutrition on depression.

First, it is essential to understand the link between diet and depression. Studies have found that individuals who consume a diet high in processed foods, refined carbohydrates, and saturated fats have an increased risk of depression. Conversely, those who eat a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats have a lower risk of depression.

One of the reasons for this connection is the impact of certain nutrients on brain function. For example, the brain requires a steady supply of glucose to function correctly. However, consuming high amounts of sugar and other refined carbohydrates can lead to blood sugar imbalances and fluctuations, which can affect mood and energy levels. On the other hand, consuming a diet rich in complex carbohydrates, such as whole grains and vegetables, can provide a steady supply of glucose to the brain, helping to stabilize mood and energy levels.

Another nutrient that is crucial for brain health is omega-3 fatty acids. These healthy fats are found in fatty fish, nuts, seeds, and other plant-based oils. Studies have found that individuals with depression tend to have lower levels of omega-3 fatty acids in their blood. Supplementation with omega-3 fatty acids has been shown to improve symptoms of depression and may be an effective adjunct therapy for individuals with this condition.

Additionally, certain vitamins and minerals are essential for brain health and may play a role in the development and severity of depression. For example, low levels of vitamin D have been linked to an increased risk of depression, while supplementation with vitamin D may improve symptoms. Other nutrients that may be beneficial for depression include B vitamins, magnesium, and zinc.

A Practical Guide for Antidepressant Boosting Nutrition Options

If you're looking to increase your intake of omega-3 fatty acids and plant-based foods in your diet, here are some helpful suggestions:

1. Incorporate fatty fish into your diet: Fatty fish, such as salmon, mackerel, and sardines, are excellent sources of omega-3 fatty acids. Aim to include these fish in your diet at least twice a week.

2. Try plant-based sources of omega-3s: If you don't eat fish, you can still get omega-3s from plant-based sources such as chia seeds, flaxseeds, hemp seeds, walnuts, and algae-based supplements.

3. Include more leafy greens: Leafy greens like spinach, kale, collard greens, and arugula are packed with vitamins, minerals, and fiber. Try adding them to your meals, either as a side dish or mixed in with other foods like omelets, soups, or smoothies.

4. Swap out refined grains for whole grains: Whole grains, such as brown rice, quinoa, and whole-grain bread, are a great source of complex carbohydrates, fiber, and B vitamins. Try replacing refined grains with whole grains in your meals to increase your nutrient intake.

5. Add legumes to your meals: Legumes, such as lentils, chickpeas, and black beans, are a great source of plant-based protein, fiber, and other nutrients. Try adding them to soups, salads, or as a side dish.

6. Experiment with plant-based proteins: Plant-based protein sources like tofu, tempeh, and seitan can be a great way to incorporate more protein into your diet without relying on meat. Try using them in stir-fries, salads, or as a meat substitute in your favorite dishes.

7. Snack on fruits and vegetables: Fruits and vegetables are packed with vitamins, minerals, and antioxidants. Try keeping chopped vegetables or fruit on hand for a quick and healthy snack.

Incorporating more omega-3s and plant-based foods into your diet can be a great way to support overall health and well-being. By making small changes to your diet and trying new foods, you can increase your nutrient intake and enjoy a variety of delicious, healthy meals. For more practical tips, check out the book: Eat to Beat Depression and Anxiety: Nourish Your Way to Better Mental Health in Six Weeks.

Greg Roussett NP is a board certified psychiatric mental health nurse practitioner offering treatment for anxiety, depression, and treats clients holistically. He is a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. One of his primary specialties is working with those looking for help with complex medical problems as well as health anxiety. To book a free consultation, click here.

The Flexible Mind: How to Increase Neuroplasticity and Why This is Important

Neurogenesis and neuroplasticity are two crucial concepts in the field of neuroscience that are integral to our understanding of how the brain functions and changes over time.

Neurogenesis refers to the process of generating new neurons in the brain. This process primarily occurs in the hippocampus, a region of the brain that is responsible for learning and memory. While it was once believed that the brain stopped producing new neurons after childhood, recent research has shown that neurogenesis continues throughout adulthood. This is important because it allows the brain to adapt to new experiences and to repair itself after injury or disease.

Neuroplasticity, on the other hand, refers to the brain's ability to change and reorganize itself over time. This process occurs in response to experience and learning, and it involves changes in the strength and structure of connections between neurons. Neuroplasticity is what allows the brain to learn and adapt to new situations, and it is critical for recovery from injury or disease.

Both neurogenesis and neuroplasticity are important because they help the brain to adapt to new situations, learn new skills, and recover from damage. By increasing our understanding of these concepts, we can develop new treatments and interventions for conditions such as Alzheimer's disease, traumatic brain injury, and stroke.

There are many factors that can influence neurogenesis and neuroplasticity, including exercise, nutrition, stress, and sleep. For example, exercise has been shown to increase neurogenesis in the hippocampus, while chronic stress can impair neuroplasticity in the prefrontal cortex. Similarly, a healthy diet rich in omega-3 fatty acids and antioxidants has been shown to promote neurogenesis and neuroplasticity.

Neurogenesis and neuroplasticity are two critical concepts in the field of neuroscience that help us to understand how the brain changes and adapts over time. By understanding the factors that influence these processes, we can develop new treatments and interventions to improve brain health and function.

Practical ways to enhance neuroplasticity

Neuroplasticity is the ability of the brain to change and adapt to new experiences, learn new skills, and recover from injury or disease. It is a crucial concept in the field of neuroscience because it underlies our ability to learn and adapt throughout life. Here are some ways to facilitate healthy neuroplasticity of the brain:

1. Engage in physical exercise: Exercise has been shown to increase neuroplasticity in the brain, particularly in the hippocampus, a region of the brain important for learning and memory. Aerobic exercise, such as running or cycling, has been shown to increase the production of new neurons in the hippocampus, as well as improve cognitive function.

2. Learn new things!: I know this may sound simplistic. but learning new skills or engaging in new activities is a great way to promote neuroplasticity in the brain. Learning new things helps to create new neural connections, which strengthens existing connections and promotes the growth of new ones. This could include learning a new language, taking up a new hobby, or trying a new form of exercise.

3. Practice mindfulness: Mindfulness meditation has been shown to increase neuroplasticity in the brain. This is thought to occur because mindfulness meditation can reduce stress, which can impair neuroplasticity. Mindfulness meditation has also been shown to increase the growth of new neurons in the hippocampus.

4. Get enough sleep: I cannot stress this enough. Sleep is essential for overall brain health, including neuroplasticity. During sleep, the brain consolidates memories and makes new connections between neurons. Lack of sleep or poor quality sleep can impair neuroplasticity and cognitive function.

5. Eat a healthy diet: A diet rich in fruits, vegetables, whole grains, and healthy fats has been shown to promote neuroplasticity in the brain. Antioxidants, found in foods such as berries, can help to protect the brain from oxidative stress, while omega-3 fatty acids, found in fatty fish, can promote the growth of new neurons in the hippocampus.

Promoting healthy neuroplasticity is an important aspect of overall brain health. Engaging in physical exercise, learning new things, practicing mindfulness, getting enough sleep, and eating a healthy diet are all great ways to promote neuroplasticity and improve cognitive function. By incorporating these practices into our daily lives, we can help to keep our brains healthy and functioning at their best.

Greg Roussett NP is a board certified psychiatric mental health nurse practitioner offering treatment for anxiety, depression, and treats clients with Post-traumatic stress disorder (PTSD). He is a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. One of his primary specialties is working with those looking for help with bipolar disorder, other mood disorders, insomnia, panic disorder, and depression. Book a complimentary consultation today here.

Do you Suffer from Health Anxiety?

Health Anxiety Explained

Health anxiety, also known as illness anxiety disorder, is a condition characterized by excessive worry and fear about one's health, even in the absence of any real physical illness or symptoms. It is a type of anxiety disorder that can significantly impact an individual's quality of life and lead to numerous physical and psychological symptoms.

People with health anxiety may constantly monitor their bodies for signs of illness, repeatedly visit doctors or medical professionals, and seek reassurance from family and friends. They may also engage in excessive cleaning, avoiding contact with others, and making drastic lifestyle changes to prevent illness.

The prevalence rate of health anxiety is estimated to be around 4-5% of the general population, with women being more likely to develop the disorder than men. Health anxiety can occur at any age, but it is most commonly diagnosed in middle age.

Other names commonly used to refer to health anxiety include hypochondria, illness phobia, and somatic symptom disorder. While the term hypochondria was previously used to describe this disorder, it has fallen out of favor in recent years due to its negative connotations and lack of accuracy.

In the context of the COVID-19 pandemic, it is natural for people to experience some level of anxiety about their health. However, it is unclear whether health anxiety as a diagnosable disorder has increased or decreased during the pandemic. Some individuals may have developed health anxiety as a result of the pandemic, while others who already had the disorder may have experienced worsening symptoms.

It is essential to seek professional help if you are experiencing symptoms of health anxiety. Treatment options may include therapy, medication, and self-help strategies, such as relaxation techniques and stress management. With appropriate treatment, individuals with health anxiety can learn to manage their symptoms and improve their quality of life.

Five Practical Tips to Cope with Health Anxiety

Living with health anxiety can be challenging, but it's important to know that there are ways to cope with the disorder. Here are five strategies that may help individuals manage their symptoms and improve their quality of life:

1. Practice Mindfulness and Relaxation Techniques

Mindfulness and relaxation techniques can be helpful in managing health anxiety. Activities such as yoga, meditation, and deep breathing exercises can help to reduce stress levels and promote relaxation. By practicing these techniques regularly, individuals can learn to become more aware of their thoughts and emotions, and develop skills to manage them more effectively.

2. Limit Exposure to Health-Related Information

While it's important to stay informed about health-related issues, individuals with health anxiety may need to limit their exposure to health-related information. Constantly checking for symptoms, reading about illnesses online, or watching news reports about health outbreaks can exacerbate anxiety levels. Set a specific time to check for health-related information, and try to limit exposure to it outside of that time.

3. Seek Support from a Mental Health Professional

A mental health professional can provide valuable support and guidance for individuals with health anxiety. Therapy, such as cognitive-behavioral therapy (CBT), can help individuals to identify and challenge negative thought patterns and beliefs, and develop coping strategies to manage symptoms. Additionally, a therapist can provide a safe space for individuals to express their concerns and work towards recovery.

4. Engage in Healthy Habits

Healthy habits, such as exercise, healthy eating, and getting enough sleep, can help to reduce anxiety levels and improve overall health. Exercise releases endorphins, which can improve mood and reduce stress levels. A healthy diet can provide the body with the necessary nutrients to function optimally, while getting enough sleep can promote physical and mental well-being.

5. Stay Connected with Family and Friends

Social support can be beneficial for individuals with health anxiety. Connecting with family and friends can provide a sense of comfort and reassurance during times of stress. Additionally, engaging in social activities can help to distract from anxiety symptoms and promote relaxation.

6. Bonus Tip: Use professional resources

There are clinicians who have established best practices with self help guides. One workbook that some of my clients find helpful is with the Health Anxiety Workbook, which provides a practical guide on how to support one’s experience with health anxiety.

Health anxiety can be a challenging condition to manage, but there are ways to cope with symptoms. Practicing mindfulness and relaxation techniques, limiting exposure to health-related information, seeking support from a mental health professional, engaging in healthy habits, and staying connected with family and friends can all be effective strategies for managing health anxiety.

Greg Roussett NP is a board certified psychiatric mental health nurse practitioner offering treatment for anxiety, depression, and treats clients with health anxiety. He is a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. One of his primary specialties is working with those looking for help with complex medical problems as well as health anxiety. To book a free consultation, click here.

Happy Earth Day! Also, How Are Climate Change and Psychiatric Disorders Linked?

Let’s Celebrate Earth Day

Earth Day is celebrated annually on April 22nd to demonstrate support for environmental protection. It is an event that encourages individuals and communities worldwide to take action to preserve and protect the Earth for future generations. The first Earth Day was held on April 22, 1970, and it is now recognized as the largest civic event in the world.

Earth Day's origin can be traced back to the 1960s when environmental concerns were not as significant as they are today. During that time, people were largely unaware of the environmental consequences of their actions, and there were no major regulations in place to protect the environment. However, a series of environmental disasters, including the 1969 oil spill in Santa Barbara, California, and the alarming increase in pollution levels, helped to spur the creation of the first Earth Day.

The first Earth Day was organized by Senator Gaylord Nelson, a senator from Wisconsin. He wanted to create a grassroots movement to raise awareness of environmental issues and promote environmental protection. The event brought together millions of people from all walks of life, and it marked the beginning of the modern environmental movement.

Earth Day is important because it reminds us that we all have a responsibility to protect the environment. The health of the planet is directly linked to our well-being, and we cannot ignore the environmental problems that we face. Earth Day serves as a reminder that we need to take action to reduce our impact on the environment and protect our natural resources.

There are many things that we can do to celebrate Earth Day. Here are a few ideas:

1. Plant a tree: Trees absorb carbon dioxide and other pollutants from the air and provide oxygen for us to breathe. Planting a tree is a simple and effective way to improve the environment.

2. Reduce, Reuse, and Recycle: This is an age-old mantra that we should all follow. Reduce the amount of waste that you produce, reuse items as much as possible, and recycle everything that you can.

3. Conserve Water: Water is a precious resource, and we should all do our part to conserve it. Turn off the tap when you brush your teeth, fix any leaks in your home, and use water-efficient appliances.

4. Use Green Transportation: Walk, bike, or take public transportation whenever possible. These modes of transportation reduce greenhouse gas emissions and help to keep the air clean.

5. Educate Others: Spread the word about Earth Day and the importance of environmental protection. Encourage others to take action and make a difference.

Earth Day is a day to celebrate the environment and our responsibility to protect it. We should all take this opportunity to reflect on our impact on the planet and take steps to reduce our environmental footprint. By doing so, we can help to create a healthier and more sustainable world for ourselves and future generations.

The Link Between Climate Change and Mental Health

Climate change has become one of the most significant global threats to human health, and its impact is not only limited to the environment but also extends to mental health. The psychological toll of climate change is starting to become a major public health concern as it can cause depression, anxiety, and other psychiatric disorders. Moreover, worsening climate change can have a severe impact on people suffering from psychiatric disorders. For the rest of this blog post, we will discuss how climate change is affecting mental health and the conditions that will worsen with its continued deterioration.

The effects of climate change on mental health are multifaceted. One of the most significant impacts is the trauma that is caused by extreme weather events, such as floods, wildfires, and hurricanes. These events can cause physical injuries, property damage, and dislocation, leading to severe emotional distress. Moreover, the increased frequency of these events can create an ongoing sense of insecurity and anxiety about the future.

Another significant impact of climate change on mental health is the stress that comes from the impact of environmental changes on daily life. For instance, droughts can lead to reduced food supplies and economic hardships, which can contribute to depression and anxiety. In addition, extreme temperatures can affect sleep thereby worsening insomnia and cognitive function, leading to further mental health problems.

Worsening climate change can also lead to the exacerbation of psychiatric disorders. For instance, people with anxiety disorders may become more anxious and experience more panic attacks due to the uncertainty of climate change impacts. Similarly, individuals with depression may become more isolated and withdrawn, leading to a worsening of their condition.

Furthermore, individuals with Post-Traumatic Stress Disorder (PTSD) may experience more severe symptoms due to the stress and disruptions caused by climate change. For example, the increased frequency of extreme weather events can create a sense of instability and anxiety that can exacerbate.

The American Psychiatric Association (APA) has recognized the impact of climate change on mental health and has taken a stance on the issue. In 2018, the APA released a position statement on climate change, emphasizing the importance of addressing climate change as a public health issue. The statement highlights the adverse effects of climate change on mental health and urges policymakers to take action to reduce greenhouse gas emissions and mitigate the effects of climate change.

The APA position statement highlights several ways in which climate change impacts mental health, including increased risk of trauma and stress-related disorders, anxiety and depression due to climate-related disasters, and exacerbation of psychiatric disorders. The statement also emphasizes that individuals with mental health conditions may be more vulnerable to the effects of climate change and should receive appropriate support and resources.

The APA recommends that mental health professionals should be involved in addressing climate change by promoting awareness, advocating for policy changes, and providing support to individuals affected by the impact of climate change on mental health. The APA also recommends that policymakers should take steps to reduce greenhouse gas emissions, increase access to mental health services, and provide support to vulnerable populations.

The APA emphasizes the need to address climate change as a public health issue and recommends that mental health professionals and policymakers take action to mitigate its effects on mental health. The APA's position statement highlights the importance of awareness, advocacy, and support to address this growing public health concern.

In fact, researching has become so essential that other organizations of psychiatrists and other mental health professionals have formed in efforts to research, educate, and provide evidence based interventions to support mental health in light of climate change. The Climate Psychiatry Alliance (CPA) is a professional organization that aims to address the impact of climate change on mental health. The CPA was founded in 2017 by a group of psychiatrists who recognized the urgent need to address the mental health consequences of climate change. The organization's mission is to promote awareness, research, and action to address the mental health impacts of climate change.

The CPA aims to bring attention to the psychological and emotional toll of climate change and advocate for policies that prioritize mental health in climate change efforts. The organization promotes research and education on the topic and provides resources for mental health professionals to better understand the intersection of climate change and mental health.

The CPA also works to engage with communities that are particularly vulnerable to the mental health impacts of climate change, such as frontline communities and those who have experienced climate-related trauma. The organization aims to provide support and resources to these communities and raise awareness of the unique mental health challenges they face.

In addition to these efforts, the CPA also collaborates with other organizations to promote climate action and advocate for policies that prioritize mental health. The organization believes that addressing the mental health impacts of climate change is an essential aspect of creating a sustainable and just future.

Climate change is affecting mental health in various ways, and its continued deterioration can worsen the symptoms of psychiatric disorders. It is important to recognize the impact of climate change on mental health and take steps to mitigate its effects. Reducing greenhouse gas emissions and implementing policies to address climate change can help to protect both the environment and mental health. Moreover, providing support and resources to those who are affected by climate change can help to alleviate the psychological distress that it causes. It is essential to recognize the intersection of climate change and mental health and take action to address this growing public health concern.

Greg Roussett NP is a board certified psychiatric mental health nurse practitioner offering treatment for anxiety, depression, and treats clients with Post-traumatic stress disorder (PTSD). He is a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. One of his primary specialties is working with those looking for help with bipolar disorder, other mood disorders, insomnia, panic disorder, and depression. Book a complimentary consultation today here.

April Is National Overeating Awareness Month: Why it Matters

Overeating is a common problem that affects people of all ages and backgrounds. It can be caused by a range of factors, from emotional triggers to societal pressure to eat more. In order to raise awareness about this issue, the month of April has been designated as Overeating Awareness Month. In this post, we'll take a closer look at what overeating is, why it's important to raise awareness about it, and what you can do to help.

Defining Overeating

Overeating is defined as consuming more food than your body needs for energy. This can lead to weight gain, which in turn can lead to a range of health problems such as diabetes, heart disease, and high blood pressure. Overeating can be caused by a variety of factors, including emotional triggers such as stress or anxiety, social pressure to eat more than you need, and biological factors such as hormonal imbalances.

Why Overeating Awareness Matters

Overeating is a serious issue that affects millions of people around the world. By raising awareness about this problem, we can help people understand the risks associated with overeating and encourage them to take steps to maintain a healthy weight. Here are some of the reasons why overeating awareness matters:

1. Health Risks: Overeating can lead to a range of health problems, including obesity, diabetes, heart disease, and high blood pressure. By raising awareness about the risks associated with overeating, we can help people understand the importance of maintaining a healthy weight.

2. Emotional Wellbeing: Overeating can also have a negative impact on our emotional wellbeing. Many people overeat as a way to cope with stress or anxiety, which can lead to a cycle of emotional eating. By raising awareness about overeating, we can help people understand the link between their emotions and their eating habits.

3. Social Pressure: Social pressure to eat more than we need can be a major factor in overeating. By raising awareness about this issue, we can help people understand that it's okay to say no to food when they're full.

What You Can Do for Help

If you're concerned about overeating, there are several things you can do to help raise awareness about this issue while also seeking support:

1. Share Information: I know this can feel vulnerable and personal, but talking to your partner, your closest friend, or your doctor can be a way to take initial steps in seeking support. Sometime just discussing can take pressure off of you if it has not been shared before

2. Lead by Example: For those who have been able to break the cycle of overeating, this may be the time to share with others what has worked for you.

3. Support Others: If you know someone who is struggling with overeating, offer your support and encouragement. Let them know that they're not alone and that there are resources available to help them.

Overeating Awareness Month is an important opportunity to raise awareness about the risks associated with overeating. By working together, we can help people understand the importance of maintaining a healthy weight and taking steps to prevent overeating.

When Overeating Is a Symptom of Something else

Overeating can also be associated with a range of psychiatric conditions, including depression, anxiety, and substance abuse disorders. In fact, the Diagnostic and Statistical Manual of Mental Disorders has categorized binge eating as a stand alone psychiatric diagnosis. Overeating can create a vicious cycle that can be difficult to break.

According to the National Institute of Mental Health, up to 50% of people with binge eating disorder also have a mood disorder such as depression or anxiety. Substance abuse disorders, particularly alcohol abuse, are also common among people with binge eating disorder, with up to 30% of people with this condition also having a substance use disorder.

In addition, research has shown that people with a history of trauma are more likely to develop binge eating disorder. Up to 30% of people with binge eating disorder have a history of trauma compared to 9% of the general population.

Treatment Options for Binge Eating

Treatment options for binge eating disorder typically involve a combination of psychotherapy, medication, and lifestyle changes. Cognitive-behavioral therapy (CBT) is a common form of psychotherapy used to treat binge eating disorder. CBT helps people learn how to identify and change negative thought patterns and behaviors related to food and eating.

Medications such as antidepressants and anti-anxiety medications may also be used to treat binge eating disorder, particularly when there is an underlying mood or anxiety disorder.

Lifestyle changes, such as improving eating habits and increasing physical activity, are also an important part of treatment for binge eating disorder. Eating regular, balanced meals and avoiding restrictive diets can help reduce the urge to binge eat. Regular exercise can also help improve mood and reduce stress, both of which can trigger binge eating episodes.

If you or someone you know is struggling with binge eating or other eating disorders, it's important to seek help from a mental health professional.

Greg Roussett is a board certified psychiatric mental health nurse practitioner offering treatment for anxiety, depression, and treats clients with a history of binge eating disorder. He is a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. One of his primary specialties is working with those looking for help with bipolar disorder, other mood disorders, insomnia, panic disorder, and depression. Book a complimentary consultation today here.

How You Can Embrace Spirituality Independent or With Religion, and its Effects on Mental Health

Spirituality is a complex and multifaceted concept that has been studied across various fields, including psychology, sociology, and philosophy. Although spirituality is often associated with religion, the two concepts are not synonymous, and it is important to understand the differences between them. In this blog post, we will define spirituality, discuss the differences between spirituality and religion, and review the latest research on the relationship between spirituality and mental health outcomes.

Defining Spirituality

Spirituality can be defined as the search for meaning and purpose in life, and the belief in something greater than oneself. It involves a sense of connection to something transcendent, whether it is God, the universe, or one's inner self. Spirituality can manifest in many different ways, including prayer, meditation, contemplation, and the pursuit of moral and ethical values.

Differences Between Spirituality and Religion

Although spirituality and religion are often used interchangeably, they are not the same thing. Religion typically involves a set of organized beliefs, rituals, and practices that are shared by a group of people. Religion often provides a framework for understanding the nature of the universe, the purpose of life, and the relationship between individuals and the divine.

In contrast, spirituality is a more individualistic and subjective experience. It is often less structured than religion and does not necessarily involve membership in a particular group or adherence to specific beliefs or practices. Spirituality can be seen as a personal and ongoing search for meaning and purpose that is influenced by a variety of factors, including culture, family, and life experiences.

How Spirituality Improves Mental Health

Research has shown that spirituality can have a positive impact on mental health outcomes. Studies have found that individuals who are more spiritual are more resilient in the face of stress, have greater levels of life satisfaction and overall well-being, and have lower rates of depression, anxiety, and substance abuse. Additionally, spirituality can provide a sense of purpose and meaning in life, which can be particularly beneficial for individuals who are struggling with mental health challenges.

One study found that spirituality was associated with greater improvements in depression symptoms among individuals who received cognitive-behavioral therapy (CBT) for depression (Beevers et al., 2015). Another study found that a group-based spirituality program was effective in reducing symptoms of anxiety and depression among individuals with chronic pain (Lucchetti et al., 2015).

Spirituality is a complex and multifaceted concept that involves the search for meaning and purpose in life, and the belief in something greater than oneself. While spirituality and religion are often used interchangeably, they are not the same thing. Research has shown that spirituality can have a positive impact on mental health outcomes, including greater resilience, life satisfaction, and lower rates of depression and anxiety. If you are interested in learning more about the relationship between spirituality and mental health, there are many resources available, including articles, books, and support groups.

Greg Roussett is a board certified psychiatric mental health nurse practitioner offering treatment for ADHD, panic disorder, depression, other mood disorders, and insomnia. He reinforces resilience from latest research that has been conducted in his practice. He is a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. One of his primary specialties is working with those looking for help with bipolar disorder, other mood disorders, insomnia, panic disorder, and depression. Book a complimentary consultation today here.

Why Is Resilience Important and How both Employees/Managers Can Nourish This State

Resilience is a term that has been used to describe the ability of an individual or a system to adapt and recover from difficult or challenging circumstances. While the concept of resilience has been around for many years, recent research has shed new light on what it means to be resilient, and how individuals can build and maintain resilience.

According to recent research, resilience is not just about bouncing back from difficult situations but also involves adapting to change and being able to grow and thrive in the face of adversity. Resilience is not a fixed trait that some people have and others lack; rather, it is a set of skills and behaviors that can be learned and developed over time.

There are several factors that have been identified as contributing to resilience. These include having a strong support network, having a sense of purpose and meaning in life, being able to regulate emotions effectively, having a positive outlook, and being able to find meaning and purpose in difficult situations.

One of the key ways that individuals can build resilience is by developing strong social connections. This can involve building a network of supportive friends and family members, as well as seeking out professional support when needed. Research has shown that people who have strong social connections are better able to cope with stress and are more resilient in the face of adversity.

Another important factor in building resilience is developing a sense of purpose and meaning in life. This can involve setting goals and working towards them, as well as finding activities and interests that provide a sense of fulfillment and satisfaction. Research has shown that people who have a strong sense of purpose and meaning in life are better able to cope with stress and are more resilient in the face of adversity.

In addition to these factors, there are several other strategies that individuals can use to build resilience. These include practicing mindfulness and relaxation techniques, maintaining a healthy lifestyle through regular exercise and a balanced diet, and seeking out opportunities for personal growth and development.

What Employees Can Do to Increase Resilience in the Work Force

Resilience is an essential skill for any employee to have in the workplace, and it is especially important for managers/employers to build resilience among their team members. A resilient team is better equipped to handle challenges, overcome obstacles, and maintain a positive attitude in the face of adversity. Here are some strategies that managers can use to build resilience among team members:

1. Foster a Positive Work Environment: A positive work environment can help to build resilience among team members. Managers can create a positive work environment by being supportive, encouraging, and recognizing team members' achievements. A positive work environment also includes providing opportunities for employees to develop their skills, providing regular feedback, and recognizing and celebrating successes.

2. Encourage Open Communication: Open communication is critical for building resilience among team members. Managers should encourage their team members to speak up about any challenges they are facing, whether they are work-related or personal. By providing a safe and supportive environment for open communication, team members can receive the support they need to overcome challenges.

3. Provide Resources for Stress Management: Stress is a significant challenge in the workplace, and it can be a major obstacle to resilience. Managers can provide resources to help their team members manage stress, such as access to mental health resources, opportunities for exercise, and healthy snacks in the break room. By supporting the mental and physical health of team members, managers can help to build resilience and reduce the impact of stress.

4. Encourage Professional Development: Professional development can be a powerful tool for building resilience among team members. By providing opportunities for training, learning new skills, and taking on new challenges, managers can help their team members build confidence, develop their abilities, and gain a sense of accomplishment. This, in turn, can help them to become more resilient when faced with challenges.

5. Lead by Example: Finally, the most effective way to build resilience among team members is by leading by example. Managers should demonstrate resilience by facing challenges head-on, maintaining a positive attitude, and taking proactive steps to overcome obstacles. When team members see their managers exhibiting resilience, they are more likely to follow suit and develop their own resilience skills.

Latest Research on Resilience

Many psychologists and social behavioral scientists have been expanding what we know about resilience and how to tap into this state. "Building resilience in health care providers during a pandemic" by Shanafelt et al. (2021) - This article discusses the impact of the COVID-19 pandemic on the resilience of health care providers, and provides recommendations for building resilience in this population. Here are some recent articles that were published in reputable journals that have systematically reviewed research conducted on resiliency.

1. Ungar et al. (2021) - reviews the current research on resilience as a positive youth development construct, and identifies areas for future research.

2. Luthar et al. (2020) provides an overview of the concept of resilience in the context of aging, and reviews the evidence for factors that promote resilience in older adults.

3. Britt et al. (2020) reviews the current research on resilience and mental health outcomes among military service members and veterans, and identifies areas for future research.

4. Bolier et al. (2013) - This article provides a meta-analysis of the effectiveness of positive psychology interventions for building resilience, and identifies factors that contribute to their success.

Resilience is an important concept that involves adapting to change, growing and thriving in the face of adversity, and developing a set of skills and behaviors that can be learned and developed over time. By building strong social connections, developing a sense of purpose and meaning in life, and using a range of other strategies, individuals can build and maintain resilience and lead fulfilling and meaningful lives even in the face of difficult circumstances.

Greg Roussett is a board certified psychiatric mental health nurse practitioner offering treatment for ADHD, panic disorder, depression, other mood disorders, and insomnia. He reinforces resilience from latest research that has been conducted in his practice. He is a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. One of his primary specialties is working with those looking for help with bipolar disorder, other mood disorders, insomnia, panic disorder, and depression. Book a complimentary consultation today here.

Five Stressful Jobs in the Tech Industry and What You Can Do to Alleviate Stress

Defining Stress and How It Differs From Anxiety

Stress is a natural response of the body to a challenging situation or demand, whether it is physical, mental or emotional. When we are faced with stress, the body releases stress hormones like cortisol and adrenaline, which prepare the body for the "fight or flight" response. Stress can be beneficial in some situations, such as when it helps us to meet a deadline or perform well under pressure. However, when stress becomes chronic or overwhelming, it can have negative effects on our health, including mental health issues like depression and anxiety.

Anxiety, on the other hand, is a psychological disorder characterized by excessive worry, fear, and apprehension about everyday situations. Unlike stress, anxiety is often not related to a specific external trigger, and can persist for long periods of time. While some level of anxiety is normal and can be helpful in preparing us for potential danger, excessive anxiety can interfere with our daily lives and lead to physical and mental health issues. While stress and anxiety share some similarities in terms of their effects on the body, anxiety is generally considered to be a more serious and chronic condition.

Five Prominent Jobs in the Tech Industry: High Obligation, High Stress

The tech industry is known for its fast-paced and innovative nature. The following occupations are prestigious though can be considered stressful and here’s why:

1. Software Engineer - Software engineers are responsible for designing and developing software applications. They often work long hours and face tight deadlines, leading to high levels of stress. Additionally, software engineers are expected to stay up-to-date with the latest technologies, which can add to their workload.

2. IT Manager - IT managers are responsible for overseeing an organization's technology infrastructure, including networks, hardware, and software. They must balance the needs of their organization with the constraints of their budget, which can be a source of stress. Additionally, IT managers must stay up-to-date with rapidly changing technologies and ensure that their team is trained to implement them.

3. Cybersecurity Analyst - Cybersecurity analysts are responsible for protecting an organization's information systems from cyber threats. They must constantly monitor for potential breaches and vulnerabilities, which can be mentally taxing. Additionally, cybersecurity analysts must stay up-to-date with the latest threats and security technologies, which can require ongoing training and education.

4. Technical Support Specialist - Technical support specialists are responsible for helping customers troubleshoot technical issues with hardware and software. They often work in high-pressure environments where they must resolve issues quickly and efficiently. Additionally, technical support specialists must deal with frustrated or irate customers, which can be emotionally taxing.

5. Data Scientist - Data scientists are responsible for analyzing complex data sets to extract insights and inform business decisions. They often work with large amounts of data and must constantly learn new technologies and analytical techniques. Additionally, data scientists must effectively communicate their findings to stakeholders, which can be stressful if their work is not well-received.

Now you may be reading through this list and feeling discouraged, but that is not the point of this blog. Rather, there is another concept resiliency, that we will visit in tomorrow’s blog. The good news is resiliency can actually significantly reduce stress levels and the relationship of how one experiences stress and actually have improved outcomes in coping with stress then at baseline. So while these jobs come with their fair share of stressors, I want to give you some tools in order to embrace that these professions are also highly rewarding.

Five Tips to Combat Stress

1. Take Breaks - One of the most important things that tech workers can do to alleviate stress is to take breaks throughout the day. Taking a short walk, stretching, or simply stepping away from the computer can help to reduce stress and improve focus. Experts recommend taking a 5-10 minute break for every hour of work.

2. Practice Mindfulness - Mindfulness is the practice of being fully present in the moment and can help to reduce stress and improve mental clarity. Tech workers can practice mindfulness by taking a few minutes each day to focus on their breath and bring their attention to the present moment. There are also several mindfulness apps available that can guide users through meditation exercises.

3. Get Moving - Exercise is a great way to reduce stress and improve overall health. Tech workers can incorporate physical activity into their day by taking the stairs instead of the elevator, going for a walk during lunch, or participating in a yoga class after work.

4. Stay Hydrated - Dehydration can lead to headaches, fatigue, and other symptoms that can increase stress levels. Tech workers should make sure to drink plenty of water throughout the day to stay hydrated and alert.

5. Connect with Others - Social support is important for managing stress and improving mental health. Tech workers can connect with others by joining a networking group or attending a company-sponsored event. Even taking a few minutes to chat with a colleague can help to reduce stress and improve mood.

By incorporating these tips into their daily routine, tech workers can help to alleviate stress and improve their overall well-being. Remember, it's important to prioritize self-care and take care of yourself in order to perform at your best in the workplace.

When the Pressure Becomes More than Stress

Remember that stress is a natural process and phenomenon. Some stress is helpful and can get us through the presentation, meet our deadlines, or hold ourselves accountable to the relationships we value in life. But what happens when stress is unchecked? Symptoms of an anxiety disorder can occur.

Anxiety is a psychological disorder characterized by excessive worry, fear, and apprehension about everyday situations. Unlike stress, anxiety is often not related to a specific external trigger, and can persist for long periods of time. While some level of anxiety is normal and can be helpful in preparing us for potential danger, excessive anxiety can interfere with our daily lives and lead to physical and mental health issues. While stress and anxiety share some similarities in terms of their effects on the body, anxiety is generally considered to be a more serious and chronic condition. In the case you begin to experience some of these symptoms, it may make sense to seek support from a psychiatrist, psychiatric nurse practitioner, or psychotherapist.

This blog was supported by the following resources:

1. https://builtin.com/data-science/data-scientist-stress

2. https://www.businessnewsdaily.com/11120-most-stressful-tech-jobs.html

3. https://www.computerworld.com/article/2528400/most-stressful-jobs-in-it.html

4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5573024/

5. https://www.businessinsider.com.au/5-ways-to-manage-stress-in-a-tech-job-2015-4?r=US&IR=T

6. https://www.forbes.com/sites/brentgleeson/2018/09/26/how-to-stay-mentally-fit-when-working-in-tech/?sh=5c3a0a7c5f07

Greg Roussett is a board certified psychiatric mental health nurse practitioner offering treatment for anxiety and insomnia. He is a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. One of his primary specialties is working with those looking for help with depression, anxiety, and sleep disturbances. Book a complimentary consultation today here.

Seasonal Affective Disorder and Practical Ways to Boost Mood

Seasonal Affective Disorder (SAD), also known as seasonal depression, is a mood disorder that typically occurs during fall and winter months when there is less daylight. People with SAD experience symptoms such as sadness, hopelessness, irritability, and fatigue. This disorder affects people differently, with some experiencing mild symptoms, while others have severe symptoms that can significantly affect their daily lives. In this article, we will discuss what SAD is, its prevalence rate, treatment options, and whether standard time or daylight savings time is better for SAD.

What is Seasonal Affective Disorder?

SAD is a type of depression that typically occurs during the fall and winter months when there is less sunlight. The exact cause of SAD is not known, but it is thought to be related to the body's internal clock and the production of certain hormones, such as melatonin and serotonin. Melatonin is a hormone that regulates sleep, while serotonin is a neurotransmitter that affects mood, appetite, and sleep.

SAD is characterized by symptoms such as:

1. Depression, sadness, and hopelessness

2. Loss of interest in activities that were once enjoyable

3. Fatigue and lack of energy

4. Difficulty concentrating

5. Irritability and mood swings

6. Increased appetite, weight gain, and cravings for carbohydrates

7. Difficulty sleeping, oversleeping, or sleeping too much

8. Social withdrawal and isolation

9. Thoughts of suicide or self-harm (in severe cases)

Prevalence of Seasonal Affective Disorder:

SAD is estimated to affect around 5% of the population in the United States. However, the prevalence rate varies depending on factors such as age, sex, and geographic location. Women are more likely to experience SAD than men, and young adults are more likely to experience it than older adults. The prevalence rate of SAD is higher in areas with less sunlight, such as the northern parts of the United States, Canada, and Europe.

Treatment Options for Seasonal Affective Disorder:

There are several treatment options for SAD, including:

1. Light therapy: Light therapy involves exposure to bright light, typically in the morning, to simulate natural sunlight. This therapy is thought to reset the body's internal clock and increase the production of serotonin.

2. Medication: Antidepressant medications such as selective serotonin reuptake inhibitors (SSRIs) may be prescribed to treat SAD. These medications can help regulate the levels of serotonin in the brain and improve mood.

3. Psychotherapy: Psychotherapy, or talk therapy, can help people with SAD identify and change negative thoughts and behaviors that contribute to their symptoms.

4. Lifestyle changes: Lifestyle changes such as regular exercise, a healthy diet, and stress management techniques can help reduce symptoms of SAD.

5. Vitamin D supplements: Vitamin D is a nutrient that is essential for bone health and may also help regulate mood. Some studies suggest that vitamin D supplements may help reduce symptoms of SAD.

6. Alternative therapies: Alternative therapies such as acupuncture, massage, and herbal supplements may also be helpful in reducing symptoms of SAD. However, more research is needed to determine their effectiveness.

And what about the Effects of Daylight Savings vs Standard Time?

First, what is Standard Time?

Standard time refers to the time of year when clocks are set to the same time as the sun. This means that the sun rises and sets at the same time every day, regardless of what the clock says. In the United States, standard time begins on the first Sunday in November and ends on the second Sunday in March.

And to recap, what is Daylight Savings Time?

Daylight savings time refers to the time of year when clocks are set ahead one hour to provide more daylight in the evenings. This means that the sun rises and sets an hour later than it normally would, according to the clock. In the United States, daylight savings time begins on the second Sunday in March and ends on the first Sunday in November.

Which is Better for Seasonal Affective Disorder?

There is no clear consensus on which time is better for people with SAD. Some people with SAD prefer standard time, while others prefer daylight savings time. Here are some of the arguments for and against each time:

Arguments for Standard Time:

1. More daylight in the morning: People with SAD may benefit from more daylight in the morning, as it can help regulate their internal clock and improve their mood.

2. Less disruption to sleep schedule: Changing the clock for daylight savings time can disrupt sleep patterns, which can exacerbate symptoms of SAD.

3. Fewer accidents and health problems: Studies have shown that there is an increase in accidents and health problems during the first few days after the start of daylight savings time, as people adjust to the new schedule.

Arguments for Daylight Savings Time:

1. More daylight in the evening: People with SAD may benefit from more daylight in the evening, as it can provide more opportunities for outdoor activities and socialization, which can improve their mood.

2. Better alignment with work schedules: Daylight savings time may be more aligned with people's work schedules, as many people work during the day and have more free time in the evenings.

3. More energy-efficient: Daylight savings time can save energy by reducing the need for artificial lighting in the evenings.

Although there is no clear consensus on which time is better for people with SAD. Both standard time and daylight savings time have their benefits and drawbacks, and what works for one person may not work for another. It is important for people with SAD to adhere to a consistent sleep, maintain regular physical activity, and ensure as much morning to mid-day exposure to light as possible to help regulate your mood and circadian rhythm. Additionally, it is important for people with SAD to seek professional help if their symptoms are interfering with their daily lives.

Greg Roussett is a board certified psychiatric mental health nurse practitioner offering treatment for panic disorder, depression, and insomnia. He is a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. One of his primary specialties is working with those looking for help with insomnia, panic disorder, depression, and mood disorder. Book a complimentary consultation today here.

Happy National Autism Awareness Month

April is Autism Spectrum Month, a time to raise awareness about autism and celebrate the unique talents and abilities of people on the autism spectrum. Autism, according to the CDC, also known as Autism Spectrum Disorder (ASD), is a neurological and developmental disorder that affects communication, social interaction, and behavior. It is estimated that 1 in 54 children in the United States has autism, and the prevalence of autism has been increasing in recent years.

Here are some reasons why we should celebrate Autism Spectrum Month:

• Celebrating the diversity of the human experience: Autism is a natural variation of the human brain, and people on the autism spectrum have unique strengths and abilities that should be recognized and celebrated.

• Raising awareness and reducing stigma: Autism is often misunderstood and stigmatized, and Autism Spectrum Month provides an opportunity to educate the public about autism and promote acceptance and inclusion.

• Supporting autism research: There is still much we don't know about autism, and research is needed to better understand the causes, treatments, and interventions for autism.

Notable figures who are on the autism spectrum:

• Temple Grandin: A world-renowned animal behaviorist and autism advocate, Temple Grandin has used her unique perspective as a person on the autism spectrum to revolutionize the livestock industry and improve animal welfare. She has also written several books about autism and given numerous lectures and interviews to promote awareness and understanding of autism.

• Dan Aykroyd: A famous actor and comedian, Dan Aykroyd has been open about his diagnosis. He has used his platform to raise awareness about autism and advocate for better support and services for people on the autism spectrum.

• Daryl Hannah: An actress and environmental activist, Daryl Hannah has also been open about her autism diagnosis. She has used her platform to promote autism awareness and advocate for environmental causes.

• Satoshi Tajiri: The creator of the popular video game franchise Pokemon, Satoshi Tajiri has been open about his diagnosis of Autism. He has credited his autism with helping him create the intricate world and characters of Pokemon.

Fun facts about these individuals:

• Temple Grandin's designs for more humane livestock handling systems are used in over half of the cattle processing facilities in the United States.

• Dan Aykroyd has described being autistic as a "superpower" that has helped him in his career, allowing him to hyperfocus on his work and remember lines and jokes easily.

• Daryl Hannah has been arrested multiple times for participating in environmental protests, including protesting the construction of the Keystone XL pipeline.

• Satoshi Tajiri was inspired to create Pokemon by his childhood love of collecting insects. The name "Pokemon" is short for "Pocket Monsters.

Supporting the Mental Health and Well-Being for those Who Are Neurodiverse

General guidance and recommendations are shifting from “changing,” and individual who is neurodiverse but rather supporting those who are neurodiverse in the case they are experiencing underlying other psychiatric concerns such as anxiety or depression.

Research has shown that individuals with autism spectrum disorder (ASD) are at a higher risk for anxiety and depression than the general population. Estimates suggest that up to 40% of individuals with ASD also experience symptoms of anxiety, and up to 50% experience symptoms of depression. However, it is important to note that these estimates can vary depending on the specific population being studied and the methods used to assess symptoms of anxiety and depression.

It is also important to recognize that anxiety and depression can manifest differently in individuals with ASD than in the general population. For example, individuals with ASD may have difficulty identifying and expressing their emotions, which can make it challenging to diagnose and treat anxiety and depression. Additionally, social and communication challenges associated with ASD can contribute to feelings of anxiety and depression, as individuals with ASD may feel isolated and struggle to connect with others.

Given the high prevalence of anxiety and depression in individuals with ASD, it is important for psychiatrists and psychologist to aid individuals in detecting if they may be neurodiverse while also providing nuanced care and support for anxiety, depression, or other psychiatric concerns.

Treatment Options for Anxiety and Depression

Treatment options for individuals with autism who also experience anxiety and depression often involve a combination of behavioral interventions and medication. Cognitive-behavioral therapy (CBT) can be effective in treating anxiety and depression in individuals with autism, as it helps individuals learn coping skills and strategies to manage their emotions and behavior. Medications such as selective serotonin reuptake inhibitors (SSRIs) may also be prescribed to manage symptoms.

It is important to note that there is no one-size-fits-all approach to treating anxiety and depression in individuals with autism. Treatment plans should be individualized and tailored to the needs and preferences of the individual.

Societal Intervention: Those Who Are Not Neurodiverse Need to Reframe Their Way of Thinking

Stigma associated with autism can be a significant barrier to diagnosis, treatment, and inclusion in society. Negative stereotypes and misconceptions about autism can lead to discrimination, bullying, and social isolation for individuals with autism and their families. To combat stigma, it is important to educate the public about autism and promote acceptance and inclusion of individuals with autism in all aspects of society. This includes advocating for policies and programs that support the needs of individuals with autism and their families, as well as creating more opportunities for individuals with autism to participate in education, employment, and community activities.

The world should also adapt to those with autism by creating more accessible and accommodating environments. This can include providing sensory-friendly spaces and activities, promoting inclusive hiring practices, and training educators, psychiatrists, nurses, psychologists, and other service providers to better understand and support the needs of individuals with autism. By working together to reduce stigma and create more inclusive and supportive environments, we can help individuals with autism reach their full potential and lead fulfilling lives.

Greg Roussett NP is a board certified psychiatric mental health nurse practitioner. As a psychiatry provider, he offers treatment for ADHD, panic disorder, depression, other mood disorders, and insomnia and sees and celebrates clients who are neurodiverse and meet criteria for Autism Spectrum. By training, he is also a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. Book a complimentary consultation today here.

Happy National Doctor's Day and the Future of Psychiatry

National Doctor's Day is celebrated on March 30th every year to honor the contributions of physicians to society. This day provides us with an opportunity to recognize the tireless efforts of medical professionals who work round the clock to improve the health of their patients. While we appreciate the work of doctors in general, it is essential to highlight the contributions of psychiatrists, who have played a crucial role in the evolution of mental healthcare.

Psychiatry is the branch of medicine that deals with the diagnosis, treatment, and prevention of mental disorders. The history of psychiatry dates back to ancient times when people believed that mental illnesses were caused by supernatural forces. The treatment methods used in those times were often brutal and involved exorcism, torture, or even death. It was only in the 18th century that psychiatry emerged as a separate field of medicine, with the establishment of institutions for the care of the mentally ill.

One of the pioneers of modern psychiatry was Philippe Pinel, a French physician who is widely regarded as a founder of psychiatry. Pinel advocated for a more humane approach to the treatment of mental illness and is credited with initiating the concept of moral treatment. This approach emphasized the importance of treating patients with kindness, respect, and understanding, rather than punishing or restraining them.

Another important figure in the history of psychiatry was Sigmund Freud, an Austrian neurologist who is known as the founder of psychoanalysis. Freud's theories about the unconscious mind and the role of childhood experiences in shaping personality have had a significant impact on the field of psychology and psychiatry. Although some of Freud's ideas have been criticized and challenged over the years, his work continues to influence modern psychotherapy.

In the 20th century, the field of psychiatry saw significant advances in the development of new medications for the treatment of mental illness. This led to a shift away from institutional care and towards community-based care, where patients could receive treatment while remaining in their homes and communities. Today, psychiatry is a rapidly evolving field that continues to make strides in the treatment of mental illness.

What Will be of the Future of Psychiatry?

One of the major changes that we can expect in the future of psychiatry is the increased use of technology. Telepsychiatry, which involves providing mental health care remotely through video conferencing or other digital means, has become increasingly popular in recent years. This technology allows psychiatrists and psychotherapists to provide care to patients who live in remote or underserved areas and improves access to care for people who might otherwise be unable to receive it.

Another development in the field of psychiatry is the use of artificial intelligence (AI) to aid in the diagnosis and treatment of mental illness. AI can analyze large amounts of data to identify patterns and trends in patient symptoms, which can help psychiatrists make more accurate diagnoses and provide more targeted treatments. AI-powered chatbots and virtual assistants can also provide support to people with mental illness, helping them to manage their symptoms and connect with mental health care providers.

The future of psychiatry is also likely to see continued advancements in pharmacology. New medications are being developed that target specific neurotransmitters or other biological pathways involved in mental illness. These medications have the potential to be more effective and have fewer side effects than existing treatments.

In addition to these technological and pharmacological advancements, the future of psychiatry will also focus on a more personalized approach to mental health care. Precision psychiatry involves using genetic, environmental, and other patient-specific information to develop individualized treatment plans that are tailored to the needs of each patient. This approach has the potential to improve treatment outcomes and reduce the risk of side effects. There are a number of companies that allows psychiatrists and psychiatric nurse practitioners to offer pharmacogenomic testing to clients including: Genesight, Genomind, and Tempus Labs.

As the field of psychiatry continues to evolve, it is essential that mental health care providers remain committed to providing compassionate and comprehensive care to their patients. While technology and pharmacology can provide valuable tools for diagnosis and treatment, it is the human connection between psychiatrists and their patients that remains the cornerstone of mental health care.

The future of psychiatry is exciting and full of promise particularly for clients suffering from mental illness. With advances in technology, pharmacology, and personalized medicine, we can expect to see significant improvements in the diagnosis, treatment, and prevention of mental illness. However, it is essential that we do not lose sight of the human element of mental health care and continue to prioritize empathy, understanding, and compassion in our approach to mental health.

Greg Roussett is a board certified psychiatric mental health nurse practitioner offering treatment for panic disorder, depression, and insomnia. He is a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. One of his primary specialties is working with those looking for help with bipolar disorder, other mood disorders, insomnia, panic disorder, and depression. Book a complimentary consultation today here.

How Many Hours of Sleep do We Actually Need to Succeed?

Sleep is a vital part of our daily lives, and it plays an essential role in our overall well-being. Multiple studies reviewed by sleep experts have found that getting around 7 hours of sleep is ideal for maintaining a good mood and overall functioning throughout the day. The following statement was published in Sleep Health. Further supporting this is continued research efforts, as a recent study found that 7 hours was associated with greater cognitive performance among middle aged adults and that getting between 6 to 8 hours of sleep was associated with an increase in neurologic functioning as seen on imaging. This recent study was published in Communications Biology. This is just the latest in a growing body of research that underscores the importance of getting enough sleep.

Researchers note that getting too little or too much sleep can disrupt our natural circadian rhythms and lead to a range of negative health outcomes, including obesity, diabetes, and cardiovascular disease.

Although getting at least 7 hours of sleep is important, everyone's sleep needs are unique, and some individuals may require more or less sleep than others to feel rested and alert. So even if you’re personal best is 6 hours, and you feel rested and alert, you may be getting the same optimization you would among those studied who get 7 hours of sleep. The important differentiation is if you are struggling with sleep.

In the case you are having sleep difficulty, there are several steps you can take to improve your sleep habits. Here are a few tips:

1. Stick to a regular sleep schedule: Go to bed and wake up at the same time every day, even on weekends.

2. Create a relaxing bedtime routine: Take a warm bath, read a book, or do some gentle stretching before bed to help signal to your body that it's time to sleep.

3. Make sure your sleep environment is comfortable: Use comfortable bedding, keep the room at a cool temperature, and reduce noise and light as much as possible.

4. Limit caffeine and alcohol intake: Avoid consuming caffeine and alcohol in the hours leading up to bedtime, as both can interfere with sleep.

5. Get regular exercise: Regular exercise can help improve sleep quality and duration, but avoid exercising too close to bedtime, as it can make it harder to fall asleep.

The latest research suggests that getting around 7 hours of sleep per night is ideal for maintaining good mood and overall functioning. However, everyone's sleep needs are unique, so it's essential to pay attention to your body and adjust your sleep habits as needed. If you are struggling with sleep, try incorporating some of the tips outlined above, and consider speaking with a psychiatrist, psychiatric nurse practitioner, or psychologist if the issue persists.

Greg Roussett is a board certified psychiatric mental health nurse practitioner offering treatment for panic disorder, depression, and insomnia. He is a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. One of his primary specialties is working with those looking for help with insomnia, panic disorder, depression, and mood disorder. Book a complimentary consultation today here.

How to Find the Right Psychiatrist / Psychiatric Mental Health Nurse Practitioner

Mental health is an essential aspect of overall health, and seeking help from a psychiatrist is a significant step towards improving one's mental well-being. However, finding the right psychiatrist can be a challenging task. With so many options available, it can be overwhelming to know where to begin. In this blog post, we will discuss how to find the right fit psychiatrist for you.

1. Determine your needs

The first step in finding the right fit psychiatrist is to determine your needs. Are you seeking help for a specific condition, such as depression or anxiety, or are you looking for general mental health support? Understanding your needs can help you narrow down your search for a psychiatrist who specializes in treating your specific condition or has experience with the type of support you require.

1. Ask for referrals

Talking to your primary care physician, family members, or friends can be a good starting point when seeking a referral for a psychiatrist. They may know someone who has had positive experiences with a psychiatrist and can recommend them. However, keep in mind that their experience may not necessarily reflect yours, and it's essential to do your research before making a final decision. Another place to find referrals is Psychology Today. You can search by zip code.

1. Check credentials

It's crucial to ensure that the psychiatrist you choose is licensed and has the proper credentials. You can do this by checking with your state's licensing board or searching for the psychiatrist's name on the American Psychiatric Association's website. This will help you ensure that the psychiatrist is qualified to provide mental health treatment.

1. Consider their experience

When choosing a psychiatrist, it's essential to consider their experience. Some psychiatrists specialize in treating specific conditions, such as eating disorders or addiction, while others may have experience working with a broader range of mental health concerns. Consider their experience and how it aligns with your needs.

1. Look for compatibility

Compatibility is crucial when it comes to finding the right psychiatrist. You want to choose someone who you feel comfortable talking to and who understands your concerns. It's essential to feel heard and understood during your sessions. To determine compatibility, you may want to schedule a consultation or initial appointment to get a sense of their approach and communication style.

1. Consider their approach to treatment

There are different approaches to mental health treatment, such as cognitive-behavioral therapy (CBT), psychoanalysis, and medication management. Consider the psychiatrist's approach to treatment and whether it aligns with your preferences and needs. For example, if you prefer a more holistic approach, you may want to choose a psychiatrist who also offers alternative treatments such as mindfulness-based therapy or acupuncture.

1. Evaluate communication

Effective communication between you and your psychiatrist is critical to the success of your treatment. Ensure that the psychiatrist is someone who listens attentively and provides clear and concise information about your diagnosis and treatment plan. You want to feel comfortable asking questions and expressing concerns during your sessions.

1. Check availability

Another important factor to consider is the psychiatrist's availability. Ensure that they have the flexibility to accommodate your schedule and that you can book appointments at a convenient time. Also, consider the frequency of appointments and whether it aligns with your needs.

1. Review patient feedback

Reading patient reviews and feedback can provide valuable insight into the psychiatrist's approach and effectiveness. Look for reviews on their website or other reputable platforms, such as Healthgrades or Zocdoc. However, keep in mind that reviews should be taken with a grain of salt and that individual experiences may vary.

1. Evaluate cost and insurance coverage

Cost and insurance coverage can be significant factors when choosing a psychiatrist. Consider the cost of sessions and whether they fit within your budget.

Remember, finding the right fit in a psychiatrist can take time. I hope that this process can ease that transition to find best fit!

Greg Roussett is a board certified psychiatric mental health nurse practitioner offering treatment for anxiety and insomnia. He is a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. One of his primary specialties is working with those looking for help with depression, anxiety, and sleep disturbances. Book a complimentary consultation today here.