La Jolla Wellness

We are frequently confronted with data about increased loneliness due to social media and worsened by the onset of the Covid19 pandemic. Loneliness and society's relationship to it are much more nuanced than much of the data leads us to believe. Matthew Shaer did a deep dive on loneliness and our difficulty addressing it for the New York Times Magazine. I highly recommend giving the article a read. Shaer places current symptoms of loneliness on an evolutionary timeline. Great periods of change (the industrial revolution, cars, the internet) have all caused periods of fear and loneliness. I have included the final paragraph below for a hopeful perspective on how we move through this transition. "Squint, and you can see it: a scenario in which the loneliness crisis today is really a mass period of acclimatization. It’s a bridge, an evolutionary step, during which we make our peace with certain trade-offs and realities — that in 2024, we’re not all going to race to rejoin the local grange. That we’re not all going back to church or temple or the mosque. That our kids may grow up far from their grandparents and aunts and uncles — far from the towns where we were raised. That the workplace will remain diffuse, tethered by Zoom meetings and the occasional in-person happy hour. That we may often see friends more on FaceTime than we do in real life. And most important, that despite it all, we’ll find one another again." It might be different that we imagined, different than how we grew up. Different does not equal bad. Read the full article here: https://buff.ly/3MEks7b #mentalhealth #therapy #loneliness #hope

Even though it may feel like summer has just begun, September is in full swing. With September comes the start of the new school year, a renewed urgency to respond to emails that may have been lacking in the summer months, and perhaps the onset of the September Scaries. Much like the Sunday Scaries, the September Scaries entail a combination of dread, regret and anticipation that accompanies the end of a communal pause and the beginning of a hectic and demanding time. Whether you are feeling like you didn't seize the most of your summer or you are reluctant to return to your routine, I have some tips inspired by @NYT wellness. First, let's just acknowledge that transitions are stressful. You are moving from one season to another. Second, check in with yourself. What is causing you the most worry? Is that thought based in reality or inspired by anxiety? Now that you have the root cause, decide how to intervene. If you want some guidance on creating your September Scary action plan, let me know. I am here to help! #mentalhealth #therapy #wellness #septemberscaries #sundayscaries #mentalhealthmatters

In a recent article in @theatlantic, the difficulties of your 20s are explored. The phase between adolescence and adulthood has long been daunting: You’re expected to figure out who you are, to create a life for yourself. That might sound exciting, as if all the doors are wide open, but much of the time it’s stressful—and modern challenges are making it harder. Young adults are more vulnerable than ever, but much of American society doesn’t see them that way. Your 20s are depicted as a carefree time with limited responsibility. You have new obligations but not the wisdom, support, or funds to handle them. In hindsight, your 20s can seem like a period when your load is lighter, but the reality is that the challenges of each era are different. There are a ton of global and cultural stressors that have expanded. Getting a job is more difficult. Goods are more expensive. Comparison is rampant. Rather than criticize a different generation, let's show compassion. Every era has its benefits and drawbacks. Each one is challenging in different ways. If you'd like to read the full article, check it out here: https://buff.ly/474AMYu #mentalhealth #therapy #wellness

Let's talk about sex. There is a lot of shame surrounding sex, even in the therapy room which should be one of the safest spaces. On top of shame, people receive a lot of misinformation from social media, TV shows, friends,.. We have unrealistic expectation of how and what sex should be. Here are 5 tips from sex therapists: 1. Comparison is the thief of sexual joy. Frequency is not an indicator of sex. Focus on how each experience feels. 2. It may be time to update your definition of “sex.” Prioritize pleasure over results and expand your sexual menu. 3. There is more than one type of desire. Couples need to let go of the expectation that they should be aligned in how and when they experience desire. 4. Get to know your partner. Talk often. This may feel uncomfortable at first just like anything you aren't used to. 5. Men are not light switches. Male sexuality is as complex and variable as female sexuality. For more detailed information about each tip, read here: https://buff.ly/4731lx3 #mentalhealth #therapy #wellness #sexualhealth #intimacyneeds

Our understanding of the link between the brain and the gut is slowly expanding. New research from UCLA demonstrated the brain and gut are in constant communication and that changes in the microbiome are linked to mood and mental health. The study published this month in Nature Mental Health finds distinct biological signatures in the microbiomes of people who are highly resilient in the face of stressful events. Scientists have found even short term exposure to stress can lead to alterations in the microbiome, and that changing the composition of the microbiome could make some mice more resilient to stress. The goal is to create a probiotic blend to mitigate stress. While this solution might still be in the future, you can do your part to take care of your gut now and see if you notice any improvements in mood or ability to handle stress. Read more about this study here: https://buff.ly/467MUHw #mentalhealth #therapy #wellness #guthealth #microbiome

"Communication is about what is received, not what is intended. If there is a gap between what you are saying and what they are hearing, you have to find a new way to say it." I thought about this @jamesclear quote in nearly every session I had last week. Remember when you are trying to communicate something that understanding is the goal. In order for someone to understand you, you have to be able to see the lens they are looking through and adapt your message. You wouldn't tell your 3 year old something in the same way you would tell your best friend. Similiarly, you don't speak to your colleagues and your parnter the same way. We naturally adapt how and what we communicate all the time. If you begin to do this intentionally, your empathy will increase and your conflict will decline. #mentalhealth #therapy #wellness #communicationgoals #conflictresolution

A recent NYT article highlights the need to zoom out when thinking about mental health trends. The decline of mental health is partly due to “harmful megatrends” like financial inequality, according to a new report published on Tuesday in the scientific journal The Lancet Psychiatry. The global trends affecting younger generations also include wage theft, unregulated social media, job insecurity and climate change. The authors argue that mental health is not merely an individual issue to be tackled after someone becomes unwell; it is also necessary to focus collectively on the environmental, social, economic, political and technological changes that contribute to mental distress. While research and public discourse tends to focus on the potential negative effects of social media and screen time, the report’s authors emphasized that economic and environmental factors can also play a large role in the decline of youth mental health. If you are noticing your own stress levels rising, get some support. We are entering an election cycle, the days are hotter than they used to be, and the cost of living has increased. Your stress is warranted. There are some ways to help you cope that might make dealing with these stressors a bit easier. You can read the full article here: https://buff.ly/4cmvZ5P #mentalhealth #therapy #wellness #NYT #mentalhealthtrends #stress #climatechange

Do you think of couples therapy as the step you take right before separation? You are not alone. I would argue that couples therapy can be helpful at any stage of a relationship to review current strategies in communication, displays of affection, your physical and emotional connection, and conflict resolution. Who doesn't need some support in one of those areas? If you are curious but still a little hesitant, watch an episode of Couples Therapy on Showtime. You can watch intensely vulnerable moments, get an idea of what a session can look like, and maybe even pick up a new perspective for your own relationship. Listen to an interview with the couples therapist featured on the show here: https://buff.ly/3yrYb9i Building a life together is hard. Getting support should not be. Reach out if you need a hand. #mentalhealth #therapy #wellness #couplestherapy #lovelanguage

Have you heard of the nocebo effect? It is like a placebo effect but with negative symptoms. Think about the last time you traveled or were around someone who started coughing. Did you notice a scratchy throat of the beginning of a headache? A 2022 review of clinical trials found that 29 percent of people who were given a placebo (inactive) coronavirus vaccine reported having fatigue and 27 percent reported a headache from the vaccine. The researchers chalked these symptoms up to people’s negative expectations about the side effects of the vaccine, leading to a self-fulfilling prophecy “whereby the belief that a future event will occur contributes to the actual occurrence of that adverse reaction. While we don't really understand why the nocebo effect occurs, we do know we are all susceptible to it. Remind yourself that negative expectations could trigger side effects or influence your response to a treatment. Simply being aware of the nocebo effect could help combat it. Our mind is a pretty powerful thing. https://buff.ly/4dxzhUE #mentalhealth #therapy #wellness #noceboeffect #placebo #wapo #mindmatters

The CDC published results from their 2013-2023 Youth Risk Behavior Survey. Notably, they found a slight decrease in the percentage of students overall who experienced persistent feelings of sadness or hopelessness. The data also showed an increase in bullying, violence and racism. The CDC has been collecting and analyzing data on student health for over three decades which has allowed them to identify emerging issues like social media use, suicidal ideation, and changes in sexual health and substance use. Click here for the full report: https://buff.ly/3YBZugt