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.

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.

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.

What is a Tech Recession, and Effects on Mood and Functioning

The term "tech recession" is being tossed around more frequently these days. It refers to a period of stagnation or decline in the technology industry, which is often considered the driving force behind economic growth in the modern world. With recent events such as the COVID-19 pandemic and ongoing supply chain disruptions, some people are wondering if we are currently experiencing a tech recession. In this blog post, we'll examine this question and explore some of the factors that could be influencing the state of the tech industry while also considering the effects of a recession on mental health.

First, it's important to define what we mean by the term "tech recession." In general, a recession is defined as a period of economic decline characterized by a reduction in gross domestic product (GDP), employment, and income. A tech recession specifically refers to a downturn in the technology sector, which includes everything from hardware and software development to e-commerce and social media platforms.

So, are we currently in a tech recession? The answer is somewhat ambiguous. On one hand, there have been some signs of a slowdown in the tech industry. For example, in 2020, global technology spending declined by 1.1% due to the pandemic. Additionally, some tech companies have reported weaker-than-expected earnings in recent quarters, which could be a sign of broader economic challenges.

However, there are also many factors that suggest the tech industry is still thriving. For one, demand for technology products and services has remained high throughout the pandemic, as people have increasingly relied on digital tools to work, communicate, and shop from home. In fact, some segments of the tech industry have actually seen significant growth in the past year, such as cloud computing and cybersecurity.

Another factor that suggests the tech industry is still going strong is the significant amount of investment pouring into the sector. In 2020, global venture capital funding for tech startups reached a record high of $300 billion, indicating that investors are still bullish on the future of tech innovation.

If we are in a tech recession, what effects will it have on well-being? An economic recession can have a profound effect on the mental health of individuals, including depression. During a recession, many people experience job loss, financial difficulties, and increased stress levels. These factors can lead to feelings of hopelessness, helplessness, and worthlessness, which are all symptoms of depression.

Depression Rates

Research shows that the rate of depression increases during economic recessions. A recent systematic review found economic recessions are associated with an increase the rate of depression among individuals who lost their jobs. The studies found found that the risk of depression was higher among individuals who experienced long-term unemployment during a recession.

Effects on Anxiety

The economic recession can also cause anxiety, which is a feeling of worry or unease about the future. During a recession, people may worry about job security, paying bills, and providing for their families. These worries can lead to increased levels of anxiety, which can have a negative impact on mental health.

Research shows that the rate of anxiety increases during economic recessions. A study conducted during the 2008 economic recession found that the rate of anxiety increased by 40% among individuals who lost their jobs. Similarly, another study found that the risk of anxiety was higher among individuals who experienced long-term unemployment during a recession.

Overall Mood:

The economic recession can have an overall negative impact on mood. During a recession, people may experience a range of emotions, including fear, anger, and frustration. These emotions can lead to feelings of sadness and low mood.

Research shows that the rate of overall mood disturbances increases during economic recessions. A study conducted during the 2008 economic recession found that the rate of overall mood disturbances increased by 33% among individuals who lost their jobs. Similarly, another study found that the risk of overall mood disturbances was higher among individuals who experienced long-term unemployment during a recession.

Key points:

The economic recession can have a profound effect on mental health, particularly on depression, anxiety, and overall mood. During a recession, individuals may experience job loss, financial difficulties, and increased stress levels, which can lead to feelings of hopelessness, helplessness, and worthlessness. It is essential to seek support from mental health professionals during these difficult times to help manage the negative impact of a recession on mental health. Additionally, seeking support from loved ones, engaging in self-care activities, and staying connected to the community can also help alleviate the negative effects of a recession on 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 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.

3 Steps to Stop Insomnia

Have you experienced insomnia before? Ever wondered how to have a restful night of sleep? In this post I’m going to go over insomnia treatment to help you overcome insomnia, even if you’re not able to sleep right now.

If you are experiencing insomnia right now, scroll down towards the bottom of this post under the header “How to Stop Insomnia While it’s Happening” to jump straight to the tools you need.

Insomnia Definition

What is insomnia? More often than not, insomnia is often misunderstood as solely a symptom of anxiety, depression, or another major mood disorder. And while it is true that sleep problems can be a symptom of other mood disorders, did you know that insomnia can manifest without being diagnosed with anxiety or depression?

According to the DSM-5, insomnia must include at least 1 or more of the following symptoms:

• Difficulty initiating sleep

• Difficulty staying asleep: by experiencing frequent night time awakenings or problems falling back to sleep after waking up

• Final early morning awakenings before your intended wake time with difficulty falling back to sleep (i.e.: Waking up well before your alarm goes off and you’re unable to fall back) 

Although the occasional sleep disturbance is not considered a clinical diagnosis of insomnia in and of itself, for those who may be experiencing sleep disruption for a period of at least 3 nights per week for at least 3 months, may potentially meet criteria for insomnia. 

If you’re concerned that you may be experiencing clinical insomnia or meet criteria for a diagnosis of insomnia, I encourage you to seek the help of a medical professional who can help clarify what you’re experiencing through a formal evaluation. Prior to scheduling clients, I provide a 20 minute free consultation to make sure we are the best fit.

Insomnia Treatment

Before carrying on, I need to get a key point across. If you take away just one thing from this post, let it be this: Sleep is a natural process that can be restored. Symptoms of insomnia are frustrating and it may feel like despite countless techniques attempted, there is nothing you can do to get a better night’s rest but I’m here to offer you assurance that you can gain control over your sleep patterns.

Sleep is a natural process that can be restored.

The first line of treatment I use for insomnia is Cognitive Behavioral Therapy for Insomnia (also known as CBT-I), which centers around this motto.

With that said, CBT-I focuses on building sustaining and long-lasting skills to help your body get back on a normal schedule. In insomnia treatment, we teach you how to align your  sleep cycle (also called the circadian rhythm) so that your body is sleepy at the right time, just before bedtime.  

This is the underlying basis for insomnia treatment.

How To Stop Insomnia While it’s Happening

Keep these 3 tips in mind if you are working on strategies to improve your sleep quality. Even if you can work on 1 of these tips consistently, in addition to improved sleep, there can be benefits to both your physical and emotional well-being. 

1. Set an alarm that is consistent even after a poor night of sleep: By setting a consistent wake time you are training your mind and body that even if you had a poor night’s rest, this is the time to be productive. 

2. Be sure to get a healthy dose of physical activity in your daily routine, but not too close to bedtime. You may be a hiker, swimmer, weightlifter, or engage in some other kind of physical activity. That is great! Physical activity can restore balance to the circadian rhythm. The best time of day to exercise is either in the morning or mid-day. By capitalizing on physical activity in the morning or midday, you can improve productivity, but if you time it too close to bedtime, you may be perpetuating problems with falling or staying asleep.

3. If you are unable to fall asleep after what feels like 10-15 minutes, get out of bed: I can’t stress this enough. You may be thinking, “but what if I become more alert, and then I’ll have lost my chance to fall asleep?” In actuality, the exact opposite is true. By staying in bed when you find you cannot sleep, you are actually conditioning your mind and body to associate wakefulness with laying down in bed.

Insomnia may be something you are experiencing every night, but these tools may improve your sleep quality and overall daily functioning.

You may also find it helpful to go through this workbook: Quieting Your Mind

I’ve gone through this workbook together with many clients, but you may find it useful to give it a go on your own.

As always, I’d like to be clear that this blog post isn’t intended as professional counseling or clinical advice. If you’re in need of support, please consider reaching out to me or another professional for a formal evaluation.

Be well and sleep well,

Greg Roussett NP

Greg Roussett is a board certified psychiatric mental health nurse practitioner offering treatment for depression. He is a cognitive behavioral therapist, psychopharmacologist, and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA. One of his primary specialities is working with those looking for help with depression, anxiety, and sleep disturbances. Book a complimentary consultation today here.

Men's Health Awareness Month

June is Men’s Health Awareness Month. If you are reading this you may have come across many articles related to how to improve your physical health. And although it is important to ensure that you are doing everything you can for physical fitness and function, when your mental health is neglected, this too can lead to poor health outcomes, difficulty performing at your best at work, or even your exercise routine, the very activity you are engaging in to optimize your health. In this blog, I thought I would spend time talking about signs of depression that may be specific to men and what you can do about it.

In the National Health Survey in 2015, they found that roughly 9% of men in the US or approximately 1.2 million men are experiencing depression. Yet often depression in men goes undiagnosed or undertreated. A reason for that is some men may misunderstand depression to only be feeling blue or having a depressed mood. Did you know that to meet criteria for depression, you actually do not have to experience a sad or depressed mood. Although a sad or depressed mood can be a symptom of depression, there are many other symptoms of depression and some are unique to men.

Common Signs and Symptoms Of Depression Unique To Men

What are the signs and symptoms of depression that may be unique in men? The following are a list of symptoms that sometimes manifest in men who meet criteria for clinical depression. Different men have different symptoms, but some common depression symptoms include:

• Anger or irritability

• Feeling restless or on edge while others may notice this

• Feeling lethargic and slow while others may notice this

• Loss of interest in work, relationships, or previously pleasurable activities

• Decreased sex drive/libido and possibly difficulties with performance

• Overeating or not wanting to eat at all

Although the occasional sleep disturbance is not considered a clinical diagnosis of insomnia in and of itself, for those who may be experiencing sleep disruption for a period of at least 3 nights per week for at least 3 months, may potentially meet criteria for insomnia. 

If you’re concerned that you may be experiencing clinical insomnia or meet criteria for a diagnosis of insomnia, I encourage you to seek the help of a medical professional who can help clarify what you’re experiencing through a formal evaluation. Prior to scheduling clients, I provide a 20 minute free consultation to make sure we are the best fit.

3 Tips If You Are Noticing Signs Of Depression

If you are noticing signs of depression, these 3 tips can give you some guidance on what to do.

1. Recognize that depression is a common condition and is not a sign of weakness.

Unfortunately, in thinking this, some men will tough it out and silently try to deal with the struggles that they are having. Some may even think these symptoms could be a normal part of stress in relation to getting older. Some might feel embarrassed to seek out support or think you may not have time to reach out for help. But in actuality, untreated depression exacerbates levels of functioning and can have serious and ill effects on your physical health.

2. Recognize that depression is very treatable and evidence based clinical recommendations have come a long way.

No worries if you are not quite ready to see a mental health professional. Depression can initially be treated by your primary care provider (PCP). The management of depression for men can happen during a wellness or scheduled visit and this is within the scope of practice of your PCP. Treatment by your PCP often begins with an initiation of medication. Given PCPs have limited time with their clients it is important to track how you are responding to the medication. Self-monitor by noticing your  focus, energy, and performance at work and at the gym. If you do not feel you are responding or feel that a brief check with your PCP on how the medication is working is not enough it is reasonable to seek the support of a psychiatric nurse practitioner, psychiatrist, psychologist or another mental health professional. Just like seeking out a sports medicine specialist for a joint that hasn’t quite healed despite efforts from your PCP, the same referral for a mental health professional can be just as valuable. 

3. Recognize that by engaging in any kind of physical activity or “behavioral activation,” still counts towards having benefits to your mental and physical health.

By engaging in some form of activity, you can still reap the physical and mental health benefits even if your performance is lacking or there is lack of desire. Instead of being hard on yourself for not getting your workout in at what you have previously been capable of, know that you are still stimulating a release of neurochemicals or neurotransmitters in the brain that can still be helpful for physical and mental health.

As always, I’d like to be clear that this blog post isn’t intended as professional counseling or clinical advice. If you’re in need of support, please consider reaching out to me or another professional for a formal evaluation.

Be well and sleep well,

Greg Roussett NP

* Greg Roussett is a Bay Area based psychiatric mental health nurse practitioner. He offers cognitive behavioral therapy and medication management to adults experiencing anxiety, depression and insomnia. His primary speciality is working with those that struggle with insomnia or sleep disturbances. Book a complimentary consultation today here.