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  • Jerilynn Jacobson

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    Here’s How Social Isolation Affects Your Health

    August 4, 2023

    Many of us experienced social isolation during the recent pandemic. And none of us will deny that those days and weeks were very hard. Thankfully, the pandemic is over, and life for the majority of us has returned to normal. But for some people, social isolation didn’t go away; it is a part of their […]

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    Here’s How Social Isolation Affects Your Health

    August 4, 2023

    Many of us experienced social isolation during the recent pandemic. And none of us will deny that those days and weeks were very hard. Thankfully, the pandemic is over, and life for the majority of us has returned to normal.

    But for some people, social isolation didn’t go away; it is a part of their “normal” existence.

    Common Causes of Social Isolation

    There are a variety of circumstances that cause people to be isolated from others, or to choose to isolate themselves:

    • An abusive relationship – People in toxic relationships often choose to avoid contact with friends and family because they wish to hide their reality from others.
    • Grief – It is common to isolate oneself after losing a loved one. This is particularly true for many seniors who have lost many loved ones and friends.
    • Mental health issues – Anxiety, depression and low self-esteem can often result in a desire to isolate oneself from the rest of society.
    • Physical challenges – Those with limited mobility or other physical challenges may decide life is easier and safer at home.

    The Effects of Social Isolation on Your Health

    We know there is a strong mind-body connection. How we feel emotionally effects how we feel physically. Studies are now revealing how social isolation can negatively impact our health. Here are just some of the effects on your health:

    • Reduced immune function
    • Trouble sleeping (which leads to inflammation and a disruption of hormones)
    • Poor cardiovascular health
    • Poor cognitive function
    • Greater chance of stroke
    • Decreased wound healing
    • Increased risk of dementia
    • Higher risks of premature mortality

    Coping With Social Isolation

    If you are isolated from others for any reason, it is important to recognize you may be suffering mentally, emotionally, and/or physically. Here are some ways you can cope with the situation:

    • Practice self-care
    • Get outside
    • Reconnect with hobbies and interests
    • Get help

    If you would like to speak to someone about your anxiety or depression caused by isolation as well as the reasons for the isolation, please reach out to me. I offer online therapy for those who feel more comfortable accessing help from home.

    SOURCES:

    Understanding the Effects of Social Isolation on Mental Health

    https://www.webmd.com/mental-health/social-isolation-mental-health

    https://www.medicalnewstoday.com/articles/isolation-and-mental-health

    Filed Under: Anxiety, Depression, online therapy

    Get Ahead of Your Seasonal Depression this Year

    December 16, 2022

    If you live in a colder climate, you know it can be challenging dealing with a lack of sunlight and being stuck inside due to frigid temps during winter months. It is for these reasons many people experience what is called “the winter blues.” But seasonal depression goes much deeper than this. Also known as […]

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    Get Ahead of Your Seasonal Depression this Year

    December 16, 2022

    If you live in a colder climate, you know it can be challenging dealing with a lack of sunlight and being stuck inside due to frigid temps during winter months. It is for these reasons many people experience what is called “the winter blues.”

    But seasonal depression goes much deeper than this. Also known as Seasonal Affective Disorder – or SAD – seasonal depression results in fatigue, a loss of interest in socializing and activities, weight gain and more. Symptoms usually begin to present in the fall and last until the sunnier, warmer days of spring.

    If you suffer from seasonal depression, there are things you can do to stop it in its tracks this year:

    Use a Light Box

    When winter comes, the light goes. It gets darker earlier and we simply can’t spend as much time in the sun. To combat this, it is recommended those with seasonal depression use a light therapy box. And best to start using it each year in the beginning of fall, before your SAD symptoms even have a chance to take hold.

    Eat a Proper Diet

    When it’s cold and nasty out and we’re feeling sad and depressed, most of us will reach for those comfort foods that are laden with processed sugars and trans fats. But these foods will usually make us feel even more tired and depressed. To add insult to injury, eating bad foods only helps us to gain weight, which can make us feel more depressed. Best to stick to a diet consisting of whole foods rich in healthy fats and carbs, some quality protein and vitamins and minerals.

    Be Social

    People with seasonal depression tend to isolate themselves during the winter months, and this can, again, exacerbate the depression. Do your best to stay involved with your social circle. Friends can be a great support during this challenging time.

    You may also want to speak with someone about how you’re feeling. A therapist can offer tools and advice that will help you navigate your feelings. If you’d like more information about how counseling can help with seasonal depression, please give my office a call!

    SOURCES:

    https://www.mytransformations.com/post/12-things-you-can-do-today-to-get-ahead-of-your-seasonal-depression-this-year

    https://my.clevelandclinic.org/health/diseases/9293-seasonal-depression

    7 Ways to Get Ahead of Seasonal Depression

    Filed Under: Depression, seasonal affective disorder

    Self-Care: Holding Onto Good Mental Health After The Seasonal Depression

    August 1, 2022

    Seasonal depression, also referred to as Seasonal Affective Disorder (SAD), refers to a type of depression that relates to changes in the seasons. Most people with SAD feel symptoms come on in the fall and generally feel them all through the winter. Symptoms, which include lethargy, sadness, and general depression, usually dissipate once spring arrives.  […]

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    Self-Care: Holding Onto Good Mental Health After The Seasonal Depression

    August 1, 2022

    Seasonal depression, also referred to as Seasonal Affective Disorder (SAD), refers to a type of depression that relates to changes in the seasons. Most people with SAD feel symptoms come on in the fall and generally feel them all through the winter. Symptoms, which include lethargy, sadness, and general depression, usually dissipate once spring arrives. 

    With the warmer months here, it’s a great time to get into some healthy mental habits, so you’ll be ready to fight the blues come fall. Here are some ways you can hold onto your good mental health all year long: 

    Stay Physically Active 

    Inactivity can definitely worsen depression symptoms. And several recent studies suggest people who exercise regularly have better mental health than those who do not. One of the best habits to get into is to ensure you move your body every day, even if that means going for a walk around the neighborhood. 

    If you live in an area of the country that experiences cold, snowy winters, think about taking up a fun activity like skiing or snowshoeing. If that’s just not your thing, consider getting a treadmill, stationary bike or mini trampoline for your home. 

    Reduce Social Media Use 

    Social media is fun once in a while and a way for us to stay connected to others. But too much social media use has been shown to cause mental health issues. Be sure to limit your social media use to only 30 – 60 minutes a day. 

    Take Up a Hobby 

    Doing something you really enjoy is obviously great for your mental health. But so many people feel they are too busy with work and family responsibilities. Make time! Learn to paint or play an instrument. Take salsa lessons or start writing that novel you’ve always dreamed about. 

    Relax More Often 

    Chronic stress is a killer. It can cause the development of diseases such as heart disease and cancer. At the very least, chronic stress will dysregulate your nervous system, which will then cause a depression. 

    Take time every week to check out and destress. Get a massage, take a long hot bath, sit in a sauna, or just lie in the hammock in your backyard. 

    You may also want to consider working with a mental health specialist so you always have someone to freely talk with about whatever’s bothering you. If you find your therapist now, you will have formed a relationship come fall when the blues tend to settle back in. 

    If you’d like to learn more about treatment options, please feel free to reach out to me. 

    SOURCES: 

    • https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651 
    • https://www.powerofpositivity.com/improve-mental-health-habits/ 
    • https://www.mhanational.org/31-tips-boost-your-mental-health 

    Filed Under: Depression

    The Importance of Community for Your Mental Health

    January 7, 2022

    Our mental health significantly impacts our quality of life, so it makes sense that we would want to do all we can to improve it. This may include things like eating healthy foods, exercising, and getting enough quality sleep each night.  But there is something else that greatly influences our mental health and that is […]

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    The Importance of Community for Your Mental Health

    January 7, 2022

    Our mental health significantly impacts our quality of life, so it makes sense that we would want to do all we can to improve it. This may include things like eating healthy foods, exercising, and getting enough quality sleep each night. 

    But there is something else that greatly influences our mental health and that is a community and a sense of belonging. Human beings are wired for connection. When we feel connected to others, we feel loved and supported. Friends can often help alleviate the stress in our life because our friends are there for us to lean on.

    If you have been feeling alone and isolated, here are some ways you can find your own community and begin to connect with others:

    Go with What Interests You

    What activities and hobbies do you have? You may want to join a book club or take a painting lesson. If you’re athletic or used to playing a sport in school, maybe you could join a local team. You’ll no doubt find it easier to connect with others who enjoy doing the same things you do.

    Volunteer

    Being of service to others is highly rewarding, and volunteering is also a great way to connect with others who share similar values. What causes do you feel passionate about? What charities do you support? Check out their website or give them a call to see what volunteering opportunities they may have available.

    Connect with Something Bigger Than Yourself

    Do you have a particular religion or spiritual practice you connect with? Maybe it’s time to get back to your church or try taking that meditation class you’ve been thinking about. Is there a political cause that speaks to your heart? Helping others reach a meaningful goal can be a great way to find purpose in your own life.

    Humans are not meant to be alone. We need to socialize. If you have been feeling down, now’s the time to go out and make some new connections.

    And if you’ve been dealing with depression and anxiety for some time and could use someone to talk to, please give me a call.

    SOURCES:

    • https://nami.org/Blogs/NAMI-Blog/November-2019/The-Importance-of-Community-and-Mental-Health
    • https://www.psychologytoday.com/us/blog/living-mild-cognitive-impairment/201606/the-health-benefits-socializing
    • https://dailylife.com/article/7-ways-your-friendships-improve-your-mental-health

    Filed Under: Depression

    Benefits of a Mental Health Day from Work or School

    November 9, 2021

    We’ve all had those days when the alarm goes off and we lie in bed, feeling depleted of our energy, and maybe even our good mood. We think to ourselves, “I’m not really sick, but I just need a break from real life today.” While taking a sick day is common when you are feeling […]

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    Benefits of a Mental Health Day from Work or School

    November 9, 2021

    We’ve all had those days when the alarm goes off and we lie in bed, feeling depleted of our energy, and maybe even our good mood. We think to ourselves, “I’m not really sick, but I just need a break from real life today.” While taking a sick day is common when you are feeling physically unwell, what’s not as common – but perhaps should be – is taking a mental health day when you are feeling mentally and emotionally unwell.

    Now many, if not most, companies do offer their employees personal days with no questions asked. But many people save these days for what seems like real-life emergencies. They feel guilty if they use one of these days to simply rest and relax their mind.

    The truth is, taking a mental health day from work or school can be extremely important for your overall well-being. It can help you avoid burnout, improve your mood, help you get some much-needed rest, and rejuvenate you so you can tackle “real life” once again.

    Signs It’s Time for a Mental Health Day

    So how do you know when you are really in need of a mental health day and when you’re just feeling a bit lazy and unmotivated?

    Stress

    You’ve been feeling overwhelmed and irritable.

    You Just Feel… Off

    Sometimes we don’t feel like ourselves, but we can’t quite put our finger on what’s wrong. We know we feel anxious and like the world is a bit too much. This is a sure sign you need a break.

    Getting Sick More Often

    Are you dealing with a cold that “just won’t go away?” When we are stressed, our immune systems become compromised, and it’s harder for us to fight off the common cold.

    The bottom line is you should never feel guilty for taking some time for your mental health. I encourage you to take a mental health day every once in a while. Sometimes it’s the absolute best thing we can do for ourselves.

    And if you find a mental health day didn’t quite do the trick, you may have more going on in your life that requires more hands-on treatment. If you like the idea of speaking with someone about whatever is bothering you, please get in touch with me so we can discuss treatment options.

    SOURCES:

    • https://aaptiv.com/magazine/take-mental-health-day
    • https://health.clevelandclinic.org/is-taking-a-mental-health-day-actually-good-for-you/
    • https://www.healthline.com/health/mental-health/how-to-take-a-mental-health-day

    Filed Under: Anxiety, Depression, General

    The Healing Power of Nature

    July 21, 2021

    One only needs to read a few lines from poets such as Frost, Wordsworth, and Thoreau to recognize the love for and connection to nature human beings have always had. Nature stirs our souls and imagination and brings beauty to our everyday lives. But it turns out, nature also brings a slew of benefits to […]

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    The Healing Power of Nature

    July 21, 2021

    One only needs to read a few lines from poets such as Frost, Wordsworth, and Thoreau to recognize the love for and connection to nature human beings have always had. Nature stirs our souls and imagination and brings beauty to our everyday lives. But it turns out, nature also brings a slew of benefits to our mental and physical health.

    The Many Benefits of Spending Time in Nature

    Research is now clearly indicating that spending time outdoors can have a positive impact on our health. Whether you bike, hike, or simply sit under a tree enjoying the sights and sounds, time in nature has shown to reduce stress, slow heart rate, improve pain, lower cortisol, and stimulate the immune system by boosting the production of natural killer cells that fight disease and infection.

    In addition, time outside means time in the sun, and THAT means getting a nice boost of vitamin D, which can do everything from preventing disease, make our bones and teeth stronger, and improve our mood.

    Give Ecotherapy a Try

    Ecotherapy, which is also sometimes referred to as nature therapy, is a practice in the emerging field of ecopsychology. The idea behind this practice is that many modern people, whether they are aware of it or not, feel a massive disconnect from the natural world. When you think about it, our ancestors spent hundreds of thousands of years living WITH nature, feeling it under their bare feet, being outside, ebbing and flowing with the shifts in seasons.

    But today, most of us are only connected to a digital device. Ecotherapy gets us away from our screens and out into the beauty of the natural world. Many clinicians, including myself, believe that the earth has a natural ability to balance us. When we get back in touch with the systems of nature, we can experience improved mental health.

    If you are feeling out of sorts and like the idea of trying ecotherapy, you can simply spend more time outside. If you would like someone to help you reconnect with nature, please get in touch with me. I am a big proponent of nature therapy and use it in my practice.

    SOURCES:

    • https://www.psychologytoday.com/us/blog/how-healing-works/202103/the-healing-power-nature
    • https://www.goodtherapy.org/learn-about-therapy/types/econature-therapy
    • https://www.natureandforesttherapy.earth/about/the-practice-of-forest-therapy

    Filed Under: Anxiety, Depression, General

    Mental Health Habits for 2021

    May 25, 2021

    We live in a society that seems obsessed with physical health and weight loss. A majority of people have tried one or more diets to lose weight. People join gyms, juice, and take supplements, all in an effort to optimize their physical health. Sadly, most people don’t give their mental health a second thought. The […]

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    Mental Health Habits for 2021

    May 25, 2021

    We live in a society that seems obsessed with physical health and weight loss. A majority of people have tried one or more diets to lose weight. People join gyms, juice, and take supplements, all in an effort to optimize their physical health.

    Sadly, most people don’t give their mental health a second thought.

    The problem is, no matter how good you look in a bathing suit or how “ripped” you may be, or how low your cholesterol is if you aren’t mentally healthy, your life is negatively impacted.

    In the age of Coronavirus, when many of us are dealing with health and financial struggles, the stress can really take a toll on our mental health. With this in mind, here are some good mental health habits to practice in 2021 and beyond:

    Practice Gratitude

    Gratitude is like a magic bullet when it comes to mental health. Too often, when we are feeling negative emotions, we deny our full reality, that is to say, we deny all of the wonderful things that are present in our life. Be sure to take realistic stock in your life each day and feel grateful for the people, events, and things in your life that bring you joy and happiness. And be sure to share your gratitude with others!

    Value Yourself

    The only thing worse than dealing with grief, sadness, and stress, is doing so while devaluing your own self-worth. Be sure to treat yourself as kindly as you do your loved ones. See the good in you and practice self-care and self-compassion every day.

    Lose Control

    Most of us cling to the idea that we can control every single facet of our lives. It’s just not true. This desire for full control brings with it a sense of anxiety. Make this year the year you finally let go of needing to control everything.

    Surround Yourself with Positive People

    Toxic people are bad for our mental health. It’s time to cut ties with those who bring you down in order to make room for people who will support you.
    Along with these habits, you may want to consider speaking regularly with a mental health counselor, who can help you navigate any issues you may be dealing with and provide coping techniques.

    If you’d like to explore treatment options, please get in touch with me. Let’s discuss how I can help you make 2021 your best year yet!

     

    SOURCES:

    • https://psychcentral.com/blog/mental-health-hygiene-habits#1
    • https://psychcentral.com/blog/5-best-practices-for-maintaining-good-mental-health#1
    • https://psychcentral.com/blog/what-is-good-mental-health#1

    Filed Under: Adolescents/Teens, Anxiety, Depression

    The Truth About Perfectionism

    May 21, 2021

    We live in a society that values things that appear perfect. And I suppose there are things that can be perfect. Architects can draw the perfect straight line, mathematicians can solve an equation with a perfect calculation, and a chocolate cake can be perfectly moist. But as human beings, we can never reach a state […]

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    The Truth About Perfectionism

    May 21, 2021

    We live in a society that values things that appear perfect. And I suppose there are things that can be perfect. Architects can draw the perfect straight line, mathematicians can solve an equation with a perfect calculation, and a chocolate cake can be perfectly moist.

    But as human beings, we can never reach a state of perfection because we will always be a work in progress. Perfection indicates a finality – a finished product – but we as humans are always growing and changing.

    What is Perfectionism?

    Many people view perfectionism as a positive attribute. They believe the more “perfect” they are, the more success they will have in life.

    Perfectionism is NOT the same thing as always doing your best. It is important that we always do our best. By doing so, we can experience healthy achievements and growth. But perfectionism takes this concept to the extreme.

    People with perfectionist tendencies often have self-defeating thoughts and/or behaviors that actually make it HARDER to achieve their goals. Perfectionism also can make the individual feel stress, anxiety, and depression.

    Signs to Look For

    Most human beings, from time to time, will strive for perfectionism in some aspect of their life. As an example, that “perfectly moist chocolate cake” I mentioned earlier got that way because the person who baked it was trying to get everything JUST RIGHT as a gift for someone’s birthday.

    But there are those people who are “full-time” perfectionists. They strive for perfection in all aspects of their life.

    Here are some signs you may be a perfectionist:

    • You don’t like to attempt tasks or activities unless you feel you can complete them perfectly.
    • You are end-oriented, meaning you focus little on the process of creating or learning something and put all of the emphasis on the outcome.
    • You cannot see a task as having been completed unless it meets your perfectionist standards.
    • You tend to procrastinate because you don’t like starting a task until you know you can perfectly complete it.
    • You tend to take far longer completing tasks than others. This can be problematic at work.

    Getting Help

    Again, perfectionism is not the same thing as doing your best. It is a condition whereby the individual is almost incapable of feeling joy or pride at what they accomplish because in their own minds, they are never quite good enough.

    If you believe you may have traits of perfectionism and it is causing you stress, there are things you can do to change your behavior so you can live a healthier and happier life.
    If you’d like to explore treatment options, please reach out to me.

    SOURCES:

    • https://cogbtherapy.com/cbt-blog/2014/7/9/stop-perfectionism-be-happy-with-good-enough
    • https://www.goodtherapy.org/learn-about-therapy/issues/perfectionism/overcome
    • https://www.goodtherapy.org/learn-about-therapy/issues/perfectionism

    Filed Under: Anxiety, Depression

    Coping with the Holidays After Loss

    November 24, 2020

    For many people, the holidays are about spending time with loved ones. But for those who have suffered a recent loss, the holidays can be painful and isolating. Here are some ways you can cope with the holidays after a loss: Recognize You are Not Alone It’s easy to feel as though you are the […]

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    Coping with the Holidays After Loss

    November 24, 2020

    For many people, the holidays are about spending time with loved ones. But for those who have suffered a recent loss, the holidays can be painful and isolating.

    Here are some ways you can cope with the holidays after a loss:

    Recognize You are Not Alone

    It’s easy to feel as though you are the only one experiencing great pain during the holiday season. Everywhere you turn, people seem to be happy, putting up decorations, buying gifts and making holiday plans. It’s important to recognize the truth right now, and that is that you are not alone. There are people all over the world who have experienced loss, some perhaps very recently.

    Honor Your Pain

    No one expects you to feel joyful and in the holiday mood right now, so don’t feel as though you must pretend for others’ sake. It is very important that you honor whatever emotions you may be experiencing, whether it’s sadness, anger, regret or a combination.

    Take Your Time

    The holidays are usually a busy time for people. There is much to accomplish and many events to host and/or attend. You do not have to keep your normal schedule this year. You simply will not have the mental or emotional stamina for it. So take the time you need. If you don’t feel like attending many (or any) events this year, that is fine. People will understand.

    Help Others in Need

    One of the worst parts about losing a loved one is the feeling that we no longer have any control over our lives. Loss makes us feel helpless. One way to fight this feeling is to help others who are in need. As a bonus, connecting with others who are hurting can often be a salve on our hearts as well.

    When Don’t These Guidelines Apply?

    If you have children, it’s important to understand that they are looking to you right now to know what life will be like from now on. To a child, the loss of a parent or sibling can frighten them terribly. Though you may not at all feel like celebrating the holidays, doing so helps your child know that life does go on and that there is space in your life to feel joy along with sadness.

     

    If you have experienced loss and would like to explore grief counseling, please be in touch. You don’t have to suffer alone.

    Filed Under: Depression, General, Grief

    Is Social Media Bad for Your Mental Health?

    November 19, 2020

    Have you been feeling a bit low lately, but you can’t quite put your finger on why? It may have something to do with your social media habits. According to a recent study, social media use can increase depression and loneliness. For years people have suspected that social media use might have an ability to […]

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    Is Social Media Bad for Your Mental Health?

    November 19, 2020

    Have you been feeling a bit low lately, but you can’t quite put your finger on why? It may have something to do with your social media habits. According to a recent study, social media use can increase depression and loneliness.

    For years people have suspected that social media use might have an ability to negatively impact our mental well-being. After all, it’s hard not to feel inadequate or jealous when looking at photos of people whose lives seem so much more perfect than ours. But now research is actually making a definitive link between spending time on Instagram, Facebook and Twitter and a sense of loneliness and isolation.

    It May be Time for a Social Media Detox

    I encourage my clients to take a social media detox every now and then to gain a more positive sense of reality. They often report back to me that the detox offered some amazing and unexpected benefits such as:

    Improved Self-Esteem

    When you take a break from comparing yourself to other people, you can start to look at how great you and your own life really are.

    New Interests and Hobbies

    When you spend less time trying to get that social approval in the form of ‘likes’, ‘retweets’, and ‘upvotes’, you suddenly find you have a lot of time on your hands for other things.

    Improves Your Mood

    Trading in online friendships for real face-to-face ones makes us feel more grounded and connected to people. This can drastically improve our mood and sense of well-being.

    Better Sleep 

    Many people are on their mobile phone in bed, checking their social media accounts. The blue light from these devices disrupts our sleep pattern. When we put these devices away, we inevitably sleep better.

    Able to Enjoy the Moment More

    I am a big proponent of daily mindfulness. By being present in our lives, we feel an increased sense of peace and joy. That’s priceless.

    So how do you perform a social media detox?

    Follow these 4 steps:

    1. Temporarily deactivate your accounts. Don’t worry, you can reactivate them again in the future should you choose.
    2. Remove all Social Media Apps and notification pathways from your devices.
    3. Use a web filtering tool to block social media sites. (Why tempt yourself?)
    4. Be prepared for some withdrawal symptoms and have other activities ready to replace the void.

    If you follow these steps and take a break from social media, chances are you will find you feel a whole lot better!

    Filed Under: Addiction, Adolescents/Teens, Depression

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