Telehealth Available
Telehealth Available
To better accommodate clients during this pandemic, all sessions are telehealth
via video and phone.
Recovery, healing, and growth
The Clinical Psychologist You Can Trust
The Clinical Psychologist You Can Trust
Jennifer Bruha Ph.D.
I am a psychologist working in private practice in California with adults and adolescents. I see clients with a variety of issues including mood disorders (depression, bipolar disorder), anxiety, trauma/PTSD, substance abuse/addiction, personality disorders, and chronic pain. I use an array of approaches, but primarily Cognitive-Behavioral Therapy and talk therapy, depending on the individual's needs and treatment goals. During the initial evaluation, I work with the individual to identify problem areas, treatment goals, and make recommendations based on their needs, strengths, and abilities. I am committed to helping clients heal and achieve lasting change.
A large part of my practice is working with individuals who are struggling with depression, anxiety, and/or have a history of trauma. I can help you to better understand how thoughts, feelings, and behaviors interact and identify the underlying negative self-talk.
Often times, the trauma drives the depression and anxiety symptoms. I can help you process and work through the pain, develop an understanding of how trauma works and how it impacts the body and mind, develop healthy coping mechanisms, reduce suffering, and achieve post-traumatic growth.
I also work with individuals with substance abuse/addiction issues. Treating substance abuse requires changing compulsive using behaviors and addressing the underlying problem--the thing that is causing the need to escape in the first place. We can work together to get you clean and sober and into recovery.
What Sets My Practice Apart?
What Sets My Practice Apart?
I am passionate about helping people get into and stay in recovery. For me, recovery is the process of working through and healing
from the pain or problem not just coping with the symptoms.
Together, we can work on achieving recovery, healing, and growth.
Biography
Biography
I have a Ph.D and two master’s degrees in psychology and a certificate in chemical dependency. I attended and graduated from
UCLA, Notre Dame de Namur University, and the Institute of Transpersonal Psychology.
***
I have worked in the substance abuse field for more than 15 years. My experience covers different levels of treatment, from residential programs and outpatient programs to aftercare services with adults and adolescents.
***
I was Program Director of a Medication-Assisted Therapy Program for individuals with opiate addiction.
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I wrote an international award-winning workbook for adolescents with substance abuse problems called
The Adolescent Relapse Prevention Planner.
Parents and counselors working with teenagers one on one or in a group setting can use my book.
***
I have additional training and a certificate in Traumatic Stress Studies from the Trauma Research Foundation, as well as training in many of the treatment approaches for PTSD and CPTSD including Cognitive Processing Therapy.
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I have training in sexual assault counseling, advocacy, and accompaniment through the medical/forensic examination and interview.
One of my earliest experiences in the field was working the Rape Crisis Hotline.
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I have received training in Dialectic Behavior Therapy (DBT), facilitated DBT groups, and often incorporate these skills
into treatment with clients.
***
I also conducted one of the first research studies on mindfulness in individuals with eating disorders.
Mission Statement
My mission is to help people change problem behaviors by identifying factors at the root of the issue, processing thoughts and feelings related to these underlying factors, understand how patterns play out in one’s life, and determining and building healthier coping skills based on individual skills, strengths, and abilities. My overall goal is to improve the quality of life and happiness of my clients.
Lyra Provider
I am a Lyra Provider for those with Lyra benefits through their place of employment.
I work largely with those in the tech field and in Silicon Valley .
Reach Out to Me
Reach Out to Me
Browse my website to learn more about what I have to offer. For more information, don’t hesitate to contact me at 650-431-4614 or at dr.jenbruha@gmail.com.
Read My Blog
Read My Blog
I can stop whenever I want to
Has anyone ever pointed out to you that maybe you drink too much? Or, maybe you take too many pills? Or, you smoke too much? Has anyone ever told you you have a problem? You probably answer with something like “I don’t have a problem. I can stop whenever I want to.”
Have YOU noticed that your drinking or use has affected your social life or family life? Are you missing dance recitals, family dinners, or forgot to pick up the kids from school? What about your work life, or if you are a student, school? Ever skip work or class or a family activity because you were drinking or using, or hungover and sick? Ever show up late to work after a night of partying and drinking? Or maybe you started to doze off in a meeting at work? Again, you might think, “I can stop whenever I want to.”
You might think, “I don’t have a drinking or drug problem. I am not a substance abuser.” Maybe you say to yourself “I don’t do drugs. A drug user is a crack addict, a meth head, or a junkie, and I am not any of these.” But substances don’t have to mean alcohol or drugs. A substance is an umbrella term for a lot of things, whether your substance of choice is meth or cigarettes or shopping. Food can be just as much of a substance as cocaine. In fact, even more popular as a substance because it’s legal, easy to get, and socially acceptable. Not so much with cocaine. Same is the case with gaming, gambling, sex, or self-harming. They all work similarly in the brain, which I will discuss in later blogs.
Now, I am not saying you are an addict or even assuming you have a substance abuse problem. Sometimes we misuse substances by taking too much, mixing substances that are potentially harmful, taking a substance for a reason other than that for which it was intended, or we spend a lot of time and energy focusing, thinking, acquiring, and using something. This doesn’t make you an addict. You may just have some bad habits.
But if you notice a change in behaviors, or if you think that there are some behaviors you might need to change, or even stop, then here are some tips that might help:
1. ACKNOWLEDGE and IDENTIFY a behavior that might have a negative effect on your life. Maybe it’s cigarette smoking or binge eating? Identifying a problem is the first step. Sometimes the hardest step. And you might go back and forth on this topic. That’s ok.
2. IDENTIFY ALTERNATIVE BEHAVIORS you want to adopt and increase over time. Maybe you would like to exercise more, eat healthier, or spend more time with family and friends. These are all what we call coping skills. Your interests and hobbies can be coping skills. It doesn’t always have to be about avoiding a “bad behavior.” Coping skills can bring relief and satisfaction.
3. REPLACE PROBLEM BEHAVIORS WITH NEW BEHAVIORS. Identify what triggers these problem behaviors and the “reward” or benefit you've gotten from engaging in these behaviors. Maybe relaxation or satisfaction or relief. Then replace old behaviors with new behaviors. The more you practice these behaviors, the more you develop patterns (literally, forming new neural networks in your brain!). This is the basis of habit change.
4. BE CONSISTENT and REGULAR with new behaviors. This can be difficult, but if it is a priority, then there is less resistance.
5. IDENTIFY SUPPORTIVE PERSONS or DEVELOP A SUPPORT NETWORK. We all need help in the form of encouragement, reminders, and motivators. Going to a bar with friends who drink while you are trying not to drink is not a support network. They can be friends, but a supportive person would more likely say, “Let’s do something else” or “Let’s talk.” Then there is the more obvious support network, like Alcoholics Anonymous, Narcotics Anonymous, or Refuge Recovery, with the purpose of helping each other stay clean (and sober).
6. RECOGNIZE THE PROGRESS YOU MAKE. Keep in mind, change is gradual and often happens in little doses. One step at time.
7. REMEMBER THERE IS HOPE. SET GOALS. No one is incapable of change. But change may be overwhelming.
GET HELP FROM A PROFESSIONAL if you have difficulty cutting down or changing behaviors on your own. Certainly, if you feel you may be addicted. A professional such as myself can help you with the next step, which may be weekly therapy appointments to work on the behavior and the problems underlying it, or making a relapse prevention plan, detoxing in a medical facility, or going into a program. Again, NO ONE IS INCAPABLE OF CHANGE!
Addiction in the Tech Industry
Addiction in the Tech Industry
These days we hear a lot about the prescription med epidemic which often starts after receiving a legitimate prescription for a physical problem such as following surgery. ERs tend to hand out painkillers like candy to get you in and out. Younger people are turning to prescription meds like Adderall and Ritalin to give them a buzz and work longer hours. Then, of course, there’s drug abuse and alcoholism, which tend to receive attention when a celebrity goes into treatment.
"I use it just to take the edge off"
What we don’t hear about is the rising use of substances here in Silicon Valley, the tech industry where working 12 to 15 hour days, sometimes 6 or 7 days a week, is the unwritten expectation. Here, “techies” are expected to develop new, cutting-edge technology as fast as possible while meeting strict deadlines and release dates. Multi-tasking is a must. The long hours and secret projects coupled with youth as millennials take the majority of these positions, and large paychecks, are the perfect ingredients for development of a substance abuse problem.
It’s no wonder more are turning to substances to stay awake and productive, whether the substance is a prescription med like Adderall or a drug like cocaine or meth. Often these are chased by depressants or “downers” like prescription painkillers (hydrocodone, Percosets), alcohol, and even heroin which take the edge off, decrease pain, and temporarily provide relief and relaxation. But these are only temporary and they fix the perceived desire for immediate gratification. Eventually many of these substance abusers will become addicted chemically and/or psychologically. And as addiction worsens, use of substances increases and becomes riskier. Addiction can take someone to places they thought they would never go.
"Numbers don't lie"
To illustrate this, approximately 1.4 million prescriptions were written for hydrocodone (e.g Vicodin) in the Bay Area last year alone. Unfortunately, a large percentage of prescription opiate users eventually turn to heroin as many doctors are now more hesitant to write and renew prescriptions and pharmacies are linked, which limits the availability of narcotics. Unfortunately, many users will turn to the black market and the internet where individual pills may cost upwards of $50 each. It will lead some to cheaper and more available drugs like heroin. You may not think that tech industry engineers and professionals could end up using heroin, but it happens more than you think. You may think "they are too smart for that" but addiction starts somewhere and often as a source of "harmless" relief to cope with stress. In fact, California ranks second highest of all states in rates of illegal drug abuse among 18-25 year olds (millennials). Furthermore, the DEA reports over the last 7 years, heroin seizures in Santa Clara County alone increased 249%., not 2.49% or 24.9%, but 249%. And a significant amount of the heroin and opiates coming in is also laced with fentanyl or carfentanyl leading to overdose deaths.
"Don't tell"
Substance use can and has become the norm in tech, yet it is not discussed or talked about, certainly not at work or with coworkers. Coupled with the unique challenges of working in tech, is the unspoken threat of losing one’s job or status should anyone learn they have been abusing substances. Above all else, there is a need for discretion when someone seeks treatment for substance abuse. This can be difficult and is often the primary reason techies don’t seek treatment. Often times clients resist going to meetings or groups like AA or NA because they may see someone they know or work with, which could be problematic. But I can't tell you how many people at these meetings and groups ARE in the tech industry here in Silicon Valley!
"What can I do if I or someone I know has a problem?"
1. Get honest with yourself. Denial keeps an addict using.
2. Seek the help of a professional. Someone who can assess the individual and work with them (or you) to get treatment and maintain recovery. Many workplaces offer help through an Employee Assistance Program (EAP) that provides a limited number of counseling sessions. Or find a professional in the community who works with substance abuse in the tech industry.
3. Participate in treatment. Treatment can range from therapy and meetings on a weekly basis to outpatient programs that accommodate jobs to residential programs. It depends on the individual needs of clients. Some may seek detox and residential treatment at a 30-day program where they get clean and learn skills to stay clean. But after 30 days, they are faced with returning to their stressful jobs while managing the needs of a new clean and sober lifestyle. Relapse is likely if returning to the same situation that led to use in the first place. They need to learn and practice new skills to manage the pressure of work in a new clean and sober lifestyle. But, aftercare is often an after thought.
4. Aftercare or maintenance is vital. Many addicts think once they leave the program, they are fixed because they are clean. Addiction doesn't work that way. Neither does recovery. Completing a program is the first half. The second Is learning how to manage living clean and sober.
This is where aftercare comes in. Aftercare looks different for everyone and is based on the individual’s needs. "Aftercare should be coordinated and set while in treatment, with the aftercare program or therapist a part of the discharge planning process. Aftercare may include individual therapy, family therapy, groups or classes, 12 Step Meetings like AA or NA, or other meetings such as Refuge Recovery and SMART Recovery. Aftercare also requires relapse prevention planning: identifying triggers (factors that cause and/or precipitate the urge to use); identifying warning signs of relapse; developing and practicing coping skills; and developing a support network. Setting and maintaining boundaries around work, home, and a clean and sober lifestyle are important, and it is necessary to work through the gamut of thoughts and feelings that come up once the substance is gone. Drinking and using masks the feelings underneath. Much of the time there is an underlying mental health issue that becomes apparent in treatment, which needs to be addressed in treatment and recovery. Depression and anxiety disorders are common, especially in the tech industry. Working all the time and feeling stressed are a good recipe for depression and anxiety, and in turn, substance abuse. Get help!
Sources:
Substance Abuse and Mental Health Services Association, 2012, City and County of San Francisco Department of Public Health.
http://www.mercurynews.com/business/ci_26219187/use-illicit-drugs-becomes-part-silicon-valleys-work
So, You Think You May Have a Problem...Part 1
Substance Use vs Abuse...What's the Difference?
Has someone such as a spouse or family member ever said to you they’re concerned about your smoking, drinking, or gambling? Or maybe they’re concerned about your health? Maybe a colleague or your supervisor talked to you about the number of days you called in to work sick or were late (because you were hungover or coming down)? Have you ever thought to yourself, “Maybe I should cut down on my drinking or stop altogether? Or “Maybe my partying and drug use is a problem.”
You are not alone.
Again, you are not alone.
So, you think you might have a problem with a substance and you are thinking about cutting down or stopping using. Great! Bravo! You’ve taken the first step! But how much of a problem do you have? Let’s define substance use vs abuse first.
Substance use is simply using a substance (it’s not rocket science). You smoke marijuana, you use marijuana. You drink alcohol, you use alcohol. You binge on food, you use food. Substance use isn’t necessarily bad or dangerous but it can be unhealthy. Take, for example, marijuana. Now that it’s legal in the state of California, people can use it freely for the most part for different reasons. One person may smoke it for the purpose of getting stoned, another to reduce chronic pain. Clearly these are two different purposes and neither is wrong or bad. But if the person using it to get stoned then gets into a car and drives erratically on the streets, that would be beyond just use. That would be more along the lines of substance abuse.
So what is substance abuse? Simply put, substance abuse is misuse and can include the following:
•Using too much of a substance in a limited period of time (such as binge drinking which, by the way, is very common in college)
•Using illegal substances or drugs (such as meth) or using a substance that is illegal at your age (like vaping at 13)
•Using more of a substance than is recommended or prescribed (e.g., taking more Xanax or hydrocodone than what your doctor prescribed)
•Using in dangerous or risky circumstances that may put you or others at risk of harm (like drinking and driving or using dirty needles).
•Using a substance for another purpose other than for which it’s prescribed (using opiates, cough syrup, or over the counter meds to get high)
•Mixing substances that can multiply its effects (such as mixing alcohol with opiates)
•Using with or around a child, specifically if they are under age
•Making, distributing, or selling substances illegally
Ok, so substance abuse is misuse. And, yes, you can stop and prevent substance abuse. It might take some work, but you are capable of changing it. If you relate or identify with these types of substance abuse examples, then you may want to work on reducing your use or stopping altogether before it gets out of control and veers into the area of addiction. It is, after all, easier to prevent substance abuse than it is to treat substance addiction.
If you want to learn more about addiction, read the next blog, part 2.
Sources:
Substance Abuse and Mental Health Services Administration. (2019). Key substance use and mental health indicators in the United States: Results from the 2018 National Survey on Drug Use and Health (HHS Publication No. PEP19-5068, NSDUH Series H-54). Rockville, MD: Center for Behavioral Health Statistics and Quality, Substance Abuse and Mental Health Services Administration. Retrieved from https://www.samhsa.gov/data/
So, You Think You May Have a Problem…Part 2
What is addiction exactly?
Now, what about addiction?
Addiction is substance abuse taken to the extreme. Addiction is defined by specific criteria, and diagnosis usually requires a professional. According to the National Institute on Drug Abuse (NIDA), “Addiction is defined as a chronic, relapsing disorder characterized by compulsive drug seeking, continued use despite harmful consequences, and long lasting changes in the brain” (NIDA, 2019)) Ok, so what does this mean?
Addiction is marked by several key indicators, the first two being most important:
1.Tolerance: Tolerance is simply needing more and more of a given substance to get the same effect. For example, if you use to get a buzz after drinking 3 beers and now it takes a 12-pack to get buzzed. Or, taking fentanyl to reduce pain when you used to take 1 Vicodin every 6 hours. Yes, you can develop tolerance taking a medication as prescribed, but over time, you need more or stronger meds to get the same effect.
2.Withdrawal symptoms: When you stop taking the substance for whatever reason, and your body starts to experience uncomfortable physical symptoms, these are what we call withdrawal symptoms. For example, when someone who regularly uses heroin doesn’t use it, they develop flu-like symptoms: nausea, vomiting, diarrhea, fever, the chills. It’s unpleasant, like a horrible case of the flu, and it is here where someone with addiction uses again, to stop the symptoms. Withdrawal symptoms vary on the types of substances. Note: some substances like alcohol and benzos require medical detox as the symptoms themselves may be fatal.
3.Continued use despite the negative consequences on family, work, school, health, social, and financial life. Often times there are multiple negative consequences in different categories.
4.Craving and urges to use substances or drink. Cravings may be physical symptoms such as nervousness, anxiety, shaking, visceral changes (mouth watering, for example), racing heart, sweating, or even headache. Urges are thoughts or feelings of wanting to use.
5.A lot of time is spent around using and recovering: This includes time spent acquiring, using, coming up and going down, hiding, lying about use, and thinking about use is the first thing and last thing you think of each day, you may be addicted.
6.Past attempts at cutting down or quitting substances have been unsuccessful; maybe you have experienced repeated relapses, even after getting help or going to treatment. This is why NIDA defines addiction as a “relapsing disorder.”
7.Substances change the brain: this includes chemical, neurological, and functional changes in the brain
Now that you have a better understanding of the difference between substance abuse and addiction, what do you do?
Get help! Can’t say it enough. Get some help!
Unfortunately, according to the National Survey on Drug Use and Health (SAMHSA), only .8% of adults 18 and older received treatment for illicit drug use and .9% received treatment for alcohol use. Contact a professional who works in the area of substance abuse/addiction and schedule an appointment. A professional can assess you, determine your level of use and needs, and refer you to the necessary places. Treatment can include anything from detox and residential treatment to a partial or outpatient program to weekly individual therapy or meetings and groups such as AA or NA. There is also Medication Assisted Therapy available for some. If you are having physical symptoms and need to detox or you need medical help, you can go to the nearest emergency room or call 911. They can also help point you in the right direction for treatment. Medical detox is needed with alcohol, benzodiazepines, and barbiturates as the symptoms can be fatal if not appropriately monitored and treated. No matter what type of treatment, you need support. You also need a plan to prevent relapses, which a professional can work with you to come up with. Finally, you need some goals to help guide your way through recovery.
Sources:
NIDA. (08/19/19). The Science of Drug Use and Addiction: The Basics. Retrieved from www.drugabuse.gov/publications/media-guide/science-drug-use-addiction-basics.
Substance Abuse and Mental Health Services Administration. (2019). Key substance use and mental health indicators in the United States: Results from the 2018 National Survey on Drug Use and Health (HHS Publication No. PEP19-5068, NSDUH Series H-54). Rockville, MD: Center for Behavioral Health Statistics and Quality, Substance Abuse and Mental Health Services Administration. Retrieved from https://www.samhsa.gov/data/
Coping with COVID-19
Coping with COVID-19
Are you struggling to stay sane in these surreal times? You are not alone.
Have you been feeling more anxious than usual?
Are you worrying constantly about you or your loved ones contracting the coronavirus?
Have you felt more irritable or moody?
Felt sad, depressed, or hopeless since sheltering in place?
Are you isolating and avoiding people?
You are not alone.
These are all normal responses to what is an abnormal and surreal situation.
These are stressful times, between the shelter in place orders, the closing of businesses and high rates of unemployment, the downward trend of the economy, and the constant reports of illness and death from COVID-19. Coping with stress can take many forms, healthy and unhealthy.
You may be…
•Eating more or less. Many people eat when they’re nervous and not hungry; others completely lose their appetite, either of which can cause weight gain or loss. And, you might be eating more comfort foods which are high in carbs and sugar.
•Drinking more alcohol to numb the feelings or distract from the situation. Rates of alcoholism tend to go up during stressful times.
•Using substances like marijuana, opiates, or stimulant drugs to distract from the situation and feel good.
•Smoking cigarettes or vaping more than usual to reduce anxiety and feel calm.
•Isolating at home and avoiding contact with others due to fear of exposure, increases depression.
•Sleeping more or less. Feeling fatigued and low energy.
•Engaging in a lot of impulse buying on line. Possibly hoarding supplies.
Here are some suggestions for healthier ways of coping with stress around COVID-19:
•Stay connected. Stay in touch with family, friends, coworkers, and neighbors. Reaching out to others through texts, emails, or phone calls, just to let them know you are thinking of them helps both of you.
• Limit news coverage. Limit the amount of time you spend watching, reading, or listening to the news and stay with a news program you trust rather than channel-surfing news. Try limiting it at most to 1 hour in the morning and evening.
•Try to focus on what’s positive in your life or someone else’s. Keeping a positive, optimistic attitude protects the body and mind, boosting immune function. It also helps to fight off depression.
•Practice deep breathing, mindfulness practices, meditation, prayer, or yoga. There are a lot of different apps now that help with developing a mindfulness practice to reduce anxiety.
•Spend time with your pets. They sense your stress and may be stressed themselves.
•Practice self-care. Self-care includes washing your hands and using sanitizer, using masks in open places, eating healthy, getting enough sleep, keeping yourself hydrated, increasing and maintaining good hygiene, exercising, engaging in activities like hobbies and interests, and taking meds as prescribed.
•Also consider talking to a professional for more support if you feel depressed, anxious, or overwhelmed.
Remember, you are not alone.
I just want to get through high school!
I just want to get through high school!
It’s a difficult job being a teen these days. Prior to COVID, so much pressure to take tests, get good grades in school, maybe work part-time or participate in sports, maintain a social life, and keep up with social media. Ever want to scream, “I’m just trying to get through high school!” But over the last year during the pandemic, most kids just want to get through the day as they maneuver between online school, social media, and video games or whatever activity they can get. Rates of anxiety and depression have been increasing among teens during the pandemic.
Anxiety can be described and experienced in many ways. As:
•Stress
•Tension
•Panic
•Nervousness or shakiness
•Feeling antsy
•Racing heart
•Difficulty concentrating or paying attention
•Fatigue or feeling tired all the time
•Irritability or moodiness
•Negativity
•Stomach upset
•Headaches and body pains
Do you experience any of these symptoms? Or maybe a friend? Anxiety
doesn’t feel good and it can get in the way with having fun and enjoying life. Additionally,
anxiety and depression often go hand-in-hand.
Signs of depression may include:
•Sadness most days or most of the day
•Frequent crying
•Sadness may be masked by an increase in anger
•Irritability, grouchiness, or moodiness
•Loss of interest in activities that you can do
•Changes in sleep patterns, more or less sleep
•Changes in eating and subsequent weight gain or loss
•Loneliness
•Increase in self-criticism or self-deprecation
•Loss of self-esteem and self-confidence
•Hopelessness
•Thoughts of self-harm or even suicide
Do you or someone you know struggle with any of these signs or symptoms of depression? If so, you are not alone. According to the 2020 Children’s Mental Health Report, 72% of parents report a reduction in their child’s emotional well-being during the pandemic. And, 68% of parents report a decline in their child’s physical health due to having fewer activities and getting less exercise during COVID. According to the same study, anxiety and depression are the most common issues that drive parents to seek telehealth services for their child.
Furthermore, anxiety disorders and depression often accompany other mental health issues such as substance abuse/addiction, eating disorders, and trauma or PTSD. Teens may also act out in unhealthy or even dangerous ways (being defiant, refusing to attend class, refusing to follow the rules at home, breaking laws, or gang banging). Some may engage in self-harm to stop the pain or attempt to regain a sense of control. Some even think about suicide.
The good news is that anxiety and depression are treatable and preventable conditions, even during COVID.
Here are some things you can do…
1.Talk to someone—an adult—who you trust. A parent, teacher, coach, guidance counselor. Telling someone you have a problem is the first step.
2.Identify what makes you anxious and/or depressed—what we usually call triggers—and then identify how you can cope in healthy ways with these triggers. You need to develop and practice healthy coping skills.
3.Be as active as you can. Go for walks, run around the block, or practice yoga. Walking just 30 minutes a day 5 days a week can reduce anxiety, depression, and improve physical health.
4.Identify what makes you feel good and is good for you. It could be hanging out with friends online, exercising, dancing, reading, doing artwork, or playing video games.
5.Turn off the social media for at least a little while each day. Social media can be a big factor in anxiety and depression.
6.Try to develop a positive attitude and set some goals, short term and long term. Remember, things will change once the pandemic is under control and you return to school.
7.Get help. Talk to your parents about getting a counselor whom you can talk to and see on a regular basis. Most health care professionals and/or counselors are providing some form of telehealth during this pandemic. Among parents who seek services for their children, talk therapy (49%) is the most common, followed by psychiatric medication evaluation (32%), and Cognitive-Behavioral Therapy (31%) (CMHR, 2020).
And, if you or someone you know is in crisis or feeling suicidal, contact the National Suicide Prevention Lifeline at 988 . There is someone available to talk 24/7.
Finally, don’t give up hope! It’s hard being a teen these days, but if you get help now you will be better equipped for college and life in general.
Reference:
Martinelli, K., Cohen, Y., Kimball, H., & Sheldon-Dean, H. (2020). Children’s Mental Health Report: Telehealth in an increasingly virtual world. Child Mind Institute.
Depression and You
Depression and You
Do you (or someone you know) struggle with feeling sad, bad, or blue most days? Do you find yourself staying in bed all day, hiding from the world? Have you decreased or stopped engaging in activities that used to bring you happiness or pleasure? Do you feel hopeless or negative about the future? If you are, you may be struggling with Depression, a common mental health problem that is increasing significantly over the pandemic this past year. If you are struggling with depression, you are not alone.
According to the Centers for Disease Control (CDC) 2020 survey on Mental Health, Substance Use, and Suicide Ideation During the COVID-19 Pandemic:
•24. 3% of adults in the US identified as depressed
•13.3% reported substance use that began or increased during the pandemic to cope with the pandemic
•10.7% of the adults seriously considered suicide in the past month
•Depression among adults was highest in 18-25 year olds (52.3%)
But you might be asking, what is depression exactly? Depression is a physical, emotional, and psychological condition. Symptoms may include:
•Sadness or feeling blue more days than not
•Frequent crying
•Mood swings
•Negativity
•Feeling fatigued
•Sleeping more or less or having difficulty staying asleep
•Loss of interest in activities that used to bring pleasure (called anhedonia)
•Changes in appetite; eating too much or too little or binge eating
•Anxiety
•Hopelessness
•Thoughts of suicide or self-harm
Depression can lead to changes in behaviors. Some of these behavior changes may be:
•Sleeping or staying in bed more
•Skipping work, going to work late, or not following through with work responsibilities
•Participating in fewer or no social activities that used to be fun
•Isolating and/or avoiding people
•Participating in fewer or no family activities
•Falling back or avoiding responsibilities like paying the bills, running errands, doing chores in and around the house
•Falling back on your role as mother, father, spouse, or partner
•Experimenting or using substances (e.g., alcohol, pills, marijuana, stimulant drugs)
•Engaging in risky behaviors
•Self-harming
•Thinking about or attempting to commit suicide
Falling back on responsibilities, failing to fulfill major role obligations, and engaging in harmful behaviors can cause guilt and shame, which in turn, increase depression.
But there is hope. If this sounds like you or someone you know, here is what you can do:
1. Get help. A professional (therapist, psychologist, psychiatrist) can evaluate your symptoms, form a diagnosis, and work with you to form a treatment plan. A psychiatrist can also assess whether or not you may benefit from medications, many of which can decrease depressive symptoms. Weekly individual therapy is usually helpful, and most professionals are using telehealth.
2. Look into groups or meetings that may provide additional support such as the Depression/Bipolar Support Alliance (DBSA), or if you are also struggling with co-occurring substance abuse, AA or NA. Most groups are available over Zoom.
3. Work with a professional to identify factors that lead to your depression, or triggers. Some of these more complicated causes may require additional family therapy or programs.
4. Identify healthier or more positive ways of coping. Develop and practice new coping skills and give yourself credit when you do so. Coping skills may include interests and hobbies, exercise, mindfulness practices, yoga, or talking to a supportive person.
5. If you are suicidal or thinking of ending your life, get help immediately. Call the National Suicide Prevention Lifeline at 1-800- 273-8255 or 988.
You can also go to the nearest hospital or call 911 for the paramedics. They can assess your level of risk.
If you or someone you know is feeling suicidal, get some help. Call the
National Suicide Prevention Lifeline at
1-800-273-8255
or 988
They are available 24 hours a day
Reference:
Czeisler MÉ , Lane RI, Petrosky E, et al. Mental Health, Substance Use, and Suicidal Ideation During the COVID-19 Pandemic — United States, June 24–30, 2020. MMWR Morb Mortal Wkly Rep 2020;69:1049–1057. DOI: http://dx.doi.org/10.15585/mmwr.mm6932a1
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