Although this article was written a few years ago during a different difficult news cycle, the concepts discussed are highly relevant to today's news. The article references a 2016 study by the American Psychological Association that found that two-thirds of Americans were stressed over the future of the country, and the constant consumption of news  was a major contributor to that stress. Dr. Steven Stosny coined the term "headline stress disorder" to describe the stress that is experienced as a result of news consumption. This article offers tips from mental health experts to help people stay informed while mitigating stress and anxiety. We hope that sharing this article offers some new ways of coping during this particularly challenging time. If you would like more information about how we can help during this time, feel free to reach out via our contact form

https://www.nbcnews.com/better/health/what-headline-stress-disorder-do-you-have-it-ncna830141

Author: Diana Gordon, Psy.D.

As the COVID-19 pandemic continues, many of our client report that they are finding comfort in nostalgia. Client are reconnecting with old friends, trying on old clothes, watching movies and TV they used to enjoy, and finding other ways to reconnect with happier times. Things that are familiar can help us feel safe and soothed during a time of crisis. If you're feeling overwhelmed, sad, or lonely, perhaps you can think of ways to reconnect with happier times. You may try rediscovering books or other media, getting takeout from restaurants you used to frequent, or even taking a walk in your old neighborhood. The New York Times explores ways of connecting with nostalgic memories that may help us cope better during this stressful time. Feel free to reach out to us for a phone consultation if you would like more support coping with the pandemic. We are all in this together. 

​https://www.nytimes.com/2020/07/28/smarter-living/coronavirus-nostalgia.html

Author: Clinicians at SF Bay CBT

At SF Bay CBT, we stand in support of the Black Lives Matter movement and wish to express solidarity with those around the world protesting violence, oppression, and stigmatization against Black individuals. We are outraged and saddened by the recent instances of violence against Black people, which reflect the longstanding and entrenched structural and systemic racial injustices in our country.
 
We stand against racism and hate in all forms.
 
We are in support of the American Psychological Association’s efforts to communicate more broadly on racism, to develop science-based recommendations to reduce police violence against Black people, and to address systemic and institutional racism.
 
Systemically and individually, we know we have work to do to address the persistent and undeniable racism in our communities. We are committed to the belief that all people (including clients) feel valued, respected, and safe. As believers in every human being’s potential for healing and growth, we hold firm the values of inclusion, multicultural diversity, multicultural humility, and social justice. At SF Bay CBT, we commit to listening, learning, unlearning, reflecting, and acting in order to do our part to affirm Black lives.
 
We see you, we hear you, and we value you.
 
We are all at the heart of this change. Please join us in coming together with respect, with understanding, and with the strength to make a change.

Author: Diana Gordon, Psy.D.
​
As we have continued to support our patients via telehealth during this challenging time, we are observing the impact that this global pandemic is having on all aspects of their lives. Many patients are reporting that they are experiencing an increase in their psychiatric symptoms, including depression and anxiety, which is normal during these challenging times. This video series provides evidence-based tips for improving coronavirus related anxiety and depression. If you would like more information about how we can help during this time, feel free to reach out via our contact form. We are all in this together. 

https://www.health.harvard.edu/diseases-and-conditions/coping-with-coronavirus

We are all sharing a collective experience right now in the time of Covid-19. It is scary, it is uncertain, it is overwhelming, it is exhausting, and it is a rollercoaster. I've struggled to make sense of this experience myself and when I came across this interview of David Kessler in the Harvard Business Review, I found comfort, insight, and most importantly, hope. Kessler describes this collective experience as grief, and provides a very clear conceptualization of how what we are all going through resembles the six stages of grief: denial, anger, bargaining, sadness, acceptance, and meaning-making. He also provides helpful tips for coping with this grief and concludes with a hopeful and helpful reminder that this is temporary and we are more resilient than we think. 

https://hbr.org/2020/03/that-discomfort-youre-feeling-is-grief

Author: Katie Leoni, Psy.D.

At SFBayCBT, we use evidence based treatments to help our clients get relief from their symptoms. This article discusses data that shows Cognitive Behavioral Therapy (CBT) for anxiety-related disorders produces reductions in problematic symptoms and improved outcomes compared to control groups. Please contact us to learn more about how CBT can help you!

Author: Diana Gordon, Psy.D.

Our patients come to us with a wide range of concerns, but one thing that many people we see have in common is that most of us want to feel happier. We want to experience more joy and contentment in our day to day lives. Sometimes psychiatric symptoms such as depression or anxiety can make it difficult for people to engage in the activities that help them feel relaxed and happy.

We all have busy lives, and making time for fun can be really challenging. What do you think about when you first think about making more time for activities that you enjoy? Many of our patients have a lot of good reasons for having difficulty making time in their schedules, including:

• Long work days with limited breaks
• Caring for relatives such as young children or aging parents
• Not knowing what activities they really enjoy
• Not having the energy to engage in fun activities
• Not feeling like they deserve to take time away from day to day life for pleasure, joy, or fun

For these and many more reasons, many of our patients report that there are many days where they don’t engage in activities that bring them joy. When we start working with someone experiencing mood challenges, one of the first suggestions we will make is to set aside time every day to do something pleasurable. This doesn’t need to be a lot of time; there are many small things you can do over the course of the day that are fun and can bring you joy. Some examples might include:

• Taking a walk on your lunch break
• Stopping for a special coffee or treat on your way to the office
• Watching an episode of your favorite TV show after work
• Reading a chapter of a book you’re enjoying during a break in your day
• Calling a friend to chat during your commute home
• Listening to an audio book or a podcast while running an errand that would otherwise be tedious

We encourage our clients to make time each day for at least one activity that truly makes them happy. We find that when people make time for joy, they experience a reduction in stress, anxiety, and depression. We work together with our patients to identify the activities that really bring them joy, and to problem-solve barriers to fitting these into their day to day lives. If you’re struggling to feel happy, try implementing this practice in your day to day life and notice how it impacts your mood. And feel free to reach out to us for a free phone consultation to learn more about evidence-based skills for managing depression and anxiety.

Author: Kari Kagan, Psy.D.

Many women experience both depression and anxiety in the prenatal and postpartum period of having a baby. Although both are commonly experienced, anxiety is often less talked about and less researched in postpartum women. As such, the goal of this blog is to review common anxiety disorders that can be prevalent in the postpartum period in order to increase awareness. If you are experiencing any of these symptoms, be reassured that you are not alone and that you can get help.
 
Generalized Anxiety Disorder
Symptoms:

• excessive anxiety or worry about a variety of things (i.e., baby, work, finances, relationships, health, etc.)
• physical symptoms, such as muscle tension
• sleep disturbance
• common fears associated with postpartum GAD –
  • excessive fear of baby dying in crib/bassinet
  • fear of being criticized
  • fear of not having enough social support

 
Obsessive Compulsive Disorder
Symptoms:

• intrusive/anxiety-provoking thoughts, impulses, or images
• performance of ritualistic/compulsive behaviors in order to reduce anxiety
• common postpartum OCD symptoms –
  • intrusive thoughts of harming baby and subsequent avoidance of baby to prevent acting on those thoughts (*please note that OCD-related obsessions of harming baby are different than actual desire to harm baby in that the person experiencing the obsessions is aware of their symptoms, experiences them as unwanted, and tries to avoid acting on them)
  • fear of contamination and subsequent actions in order to keep germs away from baby (ie., excessive hand washing)
  • excessive checking (i.e., frequently checking to make sure baby breathing)

 
Panic Disorder
Symptoms:

• recurrent panic attacks that occur out of the blue
  • panic symptoms – increased heart rate,  feeling weak, faint, or dizzy, tingling or numbness in hands or fingers, sense of terror or impending doom, feeling sweaty or having chills, chest pain, breathing difficulties, feeling a loss of control
• worry about having future panic attacks
• worry about consequences of panic attacks (i.e., fainting)
• significant change in behavior as a result of panic attacks (i.e., avoid leaving home)
• common postpartum panic symptoms – isolating at home due to fear of having a panic attack

 
Social Anxiety Disorder
Symptoms:

• excessive fear of embarrassment or negative evaluation by others
• associated with significant distress, interference with functioning, and avoidance of social situations
• common postpartum social anxiety symptoms –
  • avoidance of social situations
  • difficulty participating in conversations
  • body image concerns
  • concern about negative evaluation of parenting skills

 
Post Traumatic Stress Disorder
Symptoms:

• exposure to a traumatic event that involves actual or threatened death or serious injury, or a threat to the physical integrity of oneself or others
• re-experiencing of the event (i.e., having intrusive memories of the event or feeling as though it were recurring)
• avoidance of stimuli associated with the trauma (i.e., avoiding the place it happened) and/or numbing of emotions (i.e., using substances to suppress emotions)
• hyperarousal symptoms, such as feeling hypervigilant or having difficulty sleeping
• common PTSD symptoms in postpartum women –
  • flashbacks of the delivery experience
  • feelings of numbness or detachment
  • isolation

 
This is a summary of common anxiety disorders and how they can present in the postpartum period. Please note that it is completely normal for women to experience at least some of the above symptoms at any given point during or after their pregnancies. However, if any of these symptoms are causing significant distress to the point of interfering with functioning and do not seem to be improving on their own, it may be a good idea to reach out for help. Cognitive Behavioral Therapy has been shown to be effective for treating anxiety disorders in the postpartum period. At SF Bay CBT, we have training and experience in treating prenatal and postpartum distress. Please contact us for a free phone consultation to learn more about how we can help you cope with and improve postpartum distress.

Author: Diana Gordon, Psy.D.

As insomnia specialists we see many people struggling with the duration and quality of their sleep. Many people have inaccurate beliefs about sleep that make it difficult for them to improve their sleep quality. CNN outlines several commonly held beliefs about sleep that are inaccurate. Contact us for more information about how we can help alleviate your insomnia! 

https://www.cnn.com/2019/04/16/health/sleep-myths-facts-study/index.html

Author: Katie Leoni, Psy.D.

As the holiday season fast approaches, we wanted to spend some time exploring the idea of gratitude and ways that you can practice gratitude in your life. The holidays are a busy time for many of our clients and taking time to focus on thankfulness can have multiple positive effects as they embark on their festivities. According to Harvard Health, gratitude is a thankful appreciation for what an individual receives, whether tangible or intangible. Research has shown that gratitude is associated with subjective well-being, higher self-esteem, and improved relationships. Gratitude has also been shown to be significantly associated with greater happiness in one’s life and improve sleep quality. While the benefits of gratitude are plenty, it can be hard to build a gratitude practice. Below are some ways to begin: 

• Keep a gratitude journal – write a list of what you are thankful for each day first thing in the morning or before you go to bed. Refer back to your entries when you need a reminder and in order to start or end your day with positive thoughts.
• Write thank you notes to others – these can be for items received or “just because” thank you cards. Research has shown that expressing gratitude to another person boosts their mood and yours!
• Say it – similar to writing your thanks, tell others in your life (friends, family, co-workers etc.) that you appreciate them. Don’t forget yourself as well!
• Start gratitude discussions – ask everyone at the dinner table to share what they are grateful for or talk about it amongst your friends at a holiday party.
• Write it on a mirror – this way you see it daily!
• Post on social media – tag a friend you’re thankful for or post a photo of a place you are thankful for.
• Meditate – brings yourself to the present moment without judgment and with a clear focus on what you are grateful for. Allow yourself a few minutes each day on mindfulness meditation.

 
At SF Bay CBT, we work with clients on cultivating gratitude not only during the holiday season, but throughout the year. We'd love the opportunity to help support you on your gratitude journey. Please contact us to learn more.