For many women, life is a juggling act where responsibilities pull them in multiple directions every day. From managing a career to maintaining friendships to keeping up with household dutieswomen are busy. In the middle of all these demands, it can be easy to put yourself last, but self-care isnt a luxury. A self-care routine is a necessity for maintaining physical, mental, and emotional well-being.Prioritizing your needs is anything but selfish. Its a lifeline to becoming the best version of yourself in every aspect of life. Keep reading to learn practical and easy-to-implement self-care ideas for women that can help you reclaim your life and focus on what you need most.The Importance of Self-Care for WomenMany peopleespecially womenmisunderstand the concept of self-care. True self-care doesnt have to mean indulging in occasional pampering or spending an expensive day at the spa. Its about being intentional about nurturing your mental, emotional, and physical health every single day. When you practice self-care, you build a foundation for overall well-being, creating time and space to recharge and refresh so you can maintain balance in your life.When you dont take care of yourself, the impact can have a ripple effect that leads to burnout, chronic stress, and even a decline in physical health.Women who dont practice self-care often find themselves overwhelmed, exhausted, and disconnected from the things that matter most. Taking time to prioritize your needs fosters a sense of empowerment. Youre demonstrating (to yourself and others) that you have self-worth and you believe that you deserve the same kindness and respect you offer others.19 Self-Care Ideas for WomenSelf-care should be accessible and easy to implement, regardless of your schedule or budget. Each act should help you reconnect, regroup, and find renewed energy and focus. Self-care ideas for women dont have to follow rigid rules. Think of them as flexible tools you can adapt to your own life, ways to carve out moments of peace, joy, and reflection into your days, no matter how busy you are. The key is to find what works for you and make it a part of your routine. Here are some tips. 1. Take a mindful morning walk in natureBeginning your day with a mindful walk outside is a self-care activity that sets the tone for the rest of your day. While walking, try to focus on your surroundings. Listen to the sound of the birds, feel the wind in your face, or watch the rustling leaves. Being mindful of your surroundings by using your senses helps you feel more grounded, which reduces stress so you can start each day with a refreshed perspective.2. Journal your thoughts and feelings dailyResearch shows that journaling for your mental health is a self-care practice that can reduce anxiety and stress. Its an effective tool to process emotions, gain perspective, and find clarity. Set aside a few minutes every day to write freely about your thoughts and emotions. If writing doesnt come naturally, try using a prompt to guide each entry.  3. Create a cozy reading nook and dive into a new bookReading can be an escape, a chance to enter a new reality, or an opportunity to learn something new. If you enjoy reading and find it calming, follow this self-care idea and create a cozy space in your home with blankets, soft lighting, and a special place to enjoy your favorite book. 4. Practice deep breathing exercises during your breaksDeep breathing is scientifically proven to reduce stress and help you focus on the present. The best part about deep breathing is you can do it anywhere as part of your daily routine, even sitting at a desk. Take a few moments to inhale deeply through the nose, hold for a moment, and then excel slowly; then repeat. The process activates the parasympathetic nervous system, which has a natural relaxation effect, and it can do wonders for your mood, especially during particularly stressful times in your day. Any of these breathing exercises for anxiety will be beneficial to add to your self-care toolkit.5. Indulge in a relaxing at-home spa dayIf you enjoy a little pampering but dont want to leave home or spend a ton of money, setting up an at-home spa with facemasks, bubble baths, and soothing music is one of the best self-care tips for women on a budget. Light some candles, use your favorite products, and treat yourself to a luxury experience without the cost or travel time.6. Try a new healthy recipe and savor the processEating healthy is a way to nourish the mind and body, and for some, cooking is a therapeutic experience. If you enjoy being in the kitchen, try out new recipes that are healthy and exciting. Take your time preparing your meal so you can enjoy the act of creating something delicious thats also nutritious.7. Unplug from social media for a daySocial media can be great for keeping up with people in your life, but it can also spark anxiety and overwhelm you. Try to conscientiously unplug for a day and use the time to focus on making real-life connections by spending time with people you love. 8. Set boundaries and learn to say no without guiltBoundaries can be difficult, especially when youre used to putting everyone elses needs first, but setting them is a crucial component of emotional self-care. Recognizing when your plate is full and acknowledging that you cant take on one more thing will help you in every aspect of life. Saying no  without guilt  goes a long way in prioritizing your overall well-being and sense of self.Many people struggle with setting boundaries and enforcing them. It seems that there are some very unique boundaries that women struggle to enforce. Within a workplace setting, women have to work twice as hard to gain the opportunities that their male counterparts do. So, in an effort to prove themselves, they overcommit to things or end up working later than others, often being the last one out of the office. Allowing oneself to say, No, I cant do that right now. is not an admission of inability to keep up but rather recognizing that balance between work and life is needed. If saying no outright is hard, start with a compromise that would work. Talkspace therapist, Minkyung Chung, MS, LMHC9. Schedule regular therapy sessions to support your mental healthTherapy is invaluable when it comes to improving mental and emotional health. Working with a therapist who gives you support, guidance, and a safe space to navigate your feelings is one of the best acts of self-care out there. Whether youre managing stress, anxiety, or depression, or if youre just seeking personal growth, therapy can be the final piece of your self-care tool kit. Online platforms like Talkspace make therapy convenient and accessible, right from the comfort of your own home.10. Start a gratitude journal to boost positivityResearch suggests that people who practice gratitude are happier and healthier. The process is easy simply write down 3 things youre grateful for each day. Becoming more mindful of the things youre thankful for can shift your mindset toward positivity so you can focus on the good in your life.  11. Schedule regular check-ins with your emotionsBeing self-aware of your feelings is an effective self-care tip for women. Checking in on your emotions helps you maintain balance and stay in tune with your overall mental health. You can do this through journaling, meditation, quiet reflection, or in any way that helps you acknowledge and process your feelings.Women rarely take the time to check in with themselves. Its important to recognize where your emotions are at that moment. Take a step back and ask yourself, What am I feeling right now? Why? This can be achieved by taking the time when you journal, exercise, meditate, or engage in a hobby. The point is to use the time you are setting for downtime to help with checking in with your emotions. Talkspace therapist, Minkyung Chung, MS, LMHC12. Explore creative outlets Creative activities are an excellent form of self-expression and according to research, being creative offers many mental health benefits, too, like stress and anxiety relief. Whether you like painting, knitting, photography, cooking or baking, writing, or dancing, do things you enjoy every day. You dont have to be great at them, either its more about the process and letting your imagination flow.13. Develop a consistent sleep routine for better restPrioritizing sleep is essential to any self-care plan. Develop a consistent bedtime routine, avoid screens before you sleep, and create a relaxing environment where you can get 7 to 9 hours of sleep each night and wake up refreshed and energized.  14. Take a yoga or meditation class to calm your mindYoga and meditation are excellent ways to quiet the mind and mentally prepare for your days. You can take online classes or find a local studio, but making time for your practice will help you center your mind and find peace.15. Spend quality time with loved ones who uplift youSurrounding yourself with people who love, uplift, and support you is an effective way to rejuvenate your spirit. The importance of connection cannot be understated. Whether you have family dinners, plan a coffee day with a friend, or just make that phone call to catch up with someone special, prioritizing meaningful interactions in your life helps promote emotional and mental health.A support system is so important in helping someone recharge their coffers. The people that you surround yourself with that help achieve that restorative feeling are those who respect you and your boundaries and have shown to be dependable people in your life. Finding and creating this support system helps with struggles with a multitude of mental health issues. Talkspace therapist, Minkyung Chung, MS, LMHC16. Declutter your living space for a fresh startCluttered spaces add to a cluttered mind. Take the time to declutter your home and eliminate things that dont serve you. Create a peaceful space to relax and be productive, because clean and organized environments are good for the soul and the mind.17. Treat yourself to your favorite meal without guiltEven if you focus on eating healthy most of the time, occasionally treating yourself and indulging in a favorite meal or dessert is a perfect way to practice self-care. Enjoy a special treat without allowing guilt to be part of the experience savor it and let it become a moment of joy and comfort.18. Listen to uplifting podcasts that inspire growthPodcasts can be an excellent way to learn, reflect, and grow. Look for series that inspire you whether they focus on self-development, mental health, or creativity, the right content can boost your mood and motivate you.If youre looking to improve your mental health, consider checking out this list of the best mental health podcasts.19. Create a vision board for your personal goalsVision boards are exactly what they sound like boards you create to manifest your dreams. By designing a board that reflects your hopes, goals, and aspirations whether personal or professional you can stay focused and make time for what truly matters. Make sure you put your vision board somewhere youll see it regularly.Prioritizing You: The First Step Toward a Balanced LifeThe first step in creating a balanced life is prioritizing self-care. It can be easy to lose sight of the most important person in your life you but learning to love and care for yourself will help you thrive, not just survive. Carving out time for yourself helps you handle the demands life throws you with clarity, energy, and resilience. Its easy to do, too, with any of the self-care ideas for women discussed here. If you need extra support, therapy is a powerful form of self-care that offers you a safe space to explore your feelings and emotions and learn coping tools to reduce stress. Talkspace is an online platform that provides a convenient and accessible way to prioritize your mental health. Personalized online therapy lets you connect with a licensed, experienced mental health professional from the comfort of your own home, so it seamlessly fits into any self-care routine. Take the first step toward achieving the balance and well-being you deserve by connecting with Talkspace today.Sources:Smyth JM, Johnson JA, Auer BJ, Lehman E, Talamo G, Sciamanna CN. Online Positive Affect Journaling in the Improvement of Mental Distress and Well-Being in General medical patients with Elevated Anxiety Symptoms: a preliminary randomized controlled trial. JMIR Mental Health. 2018;5(4):e11290. doi:10.2196/11290. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6305886/. Accessed September 5, 2024.Seppl EM, Nitschke JB, Tudorascu DL, et al. BreathingBased meditation decreases posttraumatic stress disorder symptoms in U.S. military veterans: a randomized controlled longitudinal study. Journal of Traumatic Stress. 2014;27(4):397-405. doi:10.1002/jts.21936. https://pubmed.ncbi.nlm.nih.gov/25158633/. Accessed September 5, 2024.Pratt M. The science of gratitude. Mindful. November 15, 2023. https://www.mindful.org/the-science-of-gratitude/. Accessed September 5, 2024.Jean-Berluche D. Creative expression and mental health. Journal of Creativity. 2024;34(2):100083. doi:10.1016/j.yjoc.2024.100083. https://www.sciencedirect.com/science/article/pii/S2713374524000098. Accessed September 5, 2024.Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

Your ideas about substance use disorders may have been powerfully shaped by the movies or TV. Its a familiar narrative: A character uses huge quantities of drugs or alcohol until they hit rock bottom and wind up in a rehab facility and sip coffee in a series of 12-step meetings, where they come to understand the roots of their substance dependence and slowly rebuild their lives. While that story may reflect the experience of many people, there are many other stories of how substance use disorder can look, and how it can be successfully treated.This National Substance Abuse Prevention Month, Talkspace wants to spread the word that weve entered a new era in the diagnosis and treatment of substance use. We turned to experts at the forefront of addressing substance use disorders through telehealth to get their insights on how to prevent substance misuse and help people access the right treatments. As you may have noticed, we avoid the words addict and alcoholic both because these terms are stigmatizing and because substance use disorders occur along a spectrummeaning there is no clear line one crosses from being a heavy drinker to an alcoholic and you dont need to fit a label in order to seek treatment. To fill you in on the latest developments in treatment, and share advice on how you can help yourself, a loved one, or a colleague struggling with substance use, we turned to Aimee Peters LCSW, Chief Clinical Officer at Ria Health, an online program that empowers individuals to reduce or stop alcohol consumption, under the medical supervision of addiction experts, Brian Clear, MD, FASAM, Chief Medical Officer of Bicycle Health, an online program offering effective medical care for those with opioid use disorder, and our own Erica Patton Simpson, LCSW, Head of Clinical Operations and Erin Mack, LCSW, Clinical Quality, Risk Manager of Talkspace.Why is it essential to reduce stigma around substance use disorders (SUDs), and how can we do that?  We need to dispel the myths that SUDs are due to poor moral character, and that sheer willpower is all that is needed to change behavior, says Aimee Peters of Ria Health. These are brain health diseases that are not so different from any other disease, and there are effective treatments. Those outdated ideas that SUDs are an individual failing or a sign of weakness lead to shame and suffering, preventing people from seeking needed treatments. Its a challenge to acknowledge and accept treatment for any chronic illness, whether were talking about diabetes, depression, hypertension, or obesity, adds Dr. Clear of Bicycle Health. Now imagine how much more challenging that becomes when the illness youre facing is associated in popular culture with being immoral, even criminal. Its normal to resist that stigmatized label, and thats one reason people struggling with addiction are reluctant to raise their hand and say, I have a problem, please help, before its progressed to extremes.To reduce stigma and encourage people to seek help, the experts say we must educate society as a whole that SUDs are a disease with evidence-based treatments including medication and therapy. We need to discard the false depiction of the junkie, or addict, and break down that stigma through understanding that members of our communities, our workplaces, our families, are often affected by substance use disorders but not defined by them, says Dr. Clear. Theyre people, and theyre struggling with a problem that tends to be highly treatable especially if its identified and addressed before it escalates.We also must stop waiting for individuals to ask for help. Proactive screening by healthcare providers is essential, says Talkspaces Erica Patton Simpson. Rather than waiting for individuals to come forward, we should implement routine checks for substance use disorders. By framing SUDs as chronic health conditionssimilar to diabetes or hypertensionwe can foster a more compassionate understanding. This shift in perspective is crucial for encouraging those in need to receive treatment.Ultimately, creating an environment where seeking help is viewed as a strength, rather than a weakness, is key to reducing stigma and improving outcomes for those affected by substance use disorders. What are some early warning signs of substance abuse that friends and family should be aware of?Recognizing the signs of a substance use disorder (SUD) can be challenging, especially since the early indicators often look like symptoms of other chronic health issues like depression and anxiety, says Erin Mack of Talkspace. Changes in behavior, such as social withdrawal, erratic moods, or a decline in work or academic performance, can easily go unnoticed or be misattributed to stress or life changes.  Dr. Clear from Bicycle Health agrees that its hard to detect early warning signs, but over time you may be able to detect that a loved one is struggling: A silently progressing substance use disorder can look a great deal like other chronic health conditions such as depressionit can manifest as uncharacteristic changes in mood or disengagement from usual social activities and obligations, he says. Recurrent withdrawal from a substance will impair sleep quality and may present as fatigue and tiredness. Maintaining regular illicit substance use can be expensive, so if you have visibility into their financial situation and cant explain a new financial hardship, then combined with other signs this can suggest substance use. These signs along with poor self care, absenteeism from responsibilities, and social isolation are not early warning signs, but indications of a severe, decompensated substance use disorder.The experts agree that youll be best prepared to help a friend or family with substance use if you create space for conversations that feel safe for them. If your loved one is able to talk to you about their drinking and other drug use before it becomes problematic, then theyll more likely talk to you about it as its developing into a problem, says Dr. Clear. Hearing it from them is incomparably more reliable than looking for hidden warning signs. Mack agrees, Creating space for open communication and understanding to recognize signs of SUD can empower us to support our loved ones more effectively, ultimately giving us the ability to guide them toward the help they may need.Can you share any evidence-based strategies or programs that have been particularly successful in preventing substance abuse in your community?Substance use disorders (SUDs) develop everywhere that people have access to substances that overwhelm our brain reward pathways says Dr. Clear Approaches that effectively reduce the rate of SUD development will either limit access, or improve awareness of safe use practices. Age limits and other restrictions are effective prevention strategies. For instance, we know that communities with higher legal drinking and smoking ages see lower rates of adolescent alcohol and tobacco use disorder, he says. In communities where we find kratom and tianeptine commonly available in stores, we find higher rates of associated harms.When it comes to improving awareness, we have evidence that educational campaigns are effective, as long as they give accurate information about health impacts and promote stigma-free conversation about substance use. As examples of campaigns with demonstrated success. Dr. Clear cites Truth, for adolescent smoking prevention and Talk. They Hear You, to inform parents about how to have effective conversations with their children about alcohol and drug use.What advice would you give to individuals struggling with substance use issues who are hesitant to seek help?When it comes to alcohol use disorder, Peters of Ria says, First, know that you are not alone, because one in 10 suffer from alcohol use disorder. Second, understand that there are safe and effective treatments that you can engage in virtually from the comfort of your own home or other private space on a schedule that you choose. These proven virtual treatments typically include a combination of medication assisted treatment with counseling or therapy, and objective progress tracking via breathalyzer data. When treatment is delivered virtually through telehealth it increases engagement and outcomes, says Peters. By bringing expert care and support directly to you, it saves you from the discomfort of searching, traveling, and taking time away from your life.About drug use and addiction generally, Dr. Clear says Your life can be better, now. Dont believe that you have to hit rock bottom, or lose everything before beginning care. Effective medical care isnt something you have to earn or be ready, for; its available to you right now.You dont have to wait for care to be offered to yougo ahead and seek it out for yourself. If you have a primary care provider, tell them you would like treatment for your substance use disorder, and theyll either offer it themselves or will refer you. If the referral takes too long (for opioid use disorder, more than 3-4 days is too long), then go directly to findtreatment.gov to find a program to start sooner. You can also work with a Talkspace therapist, or sign up for comprehensive care including medication at Ria or Bicycle Health, both Talkspace partners.Remember that your life can improve, and you dont need to wait to start your journey toward recovery, says Patton-Simpson. Effective treatment is available now, and you deserve access to it without any judgment. Seeking help is a sign of strength, and there are resources available to support you every step of the way.What preventive measures do you think are most effective for youth in reducing the risk of substance abuse?When it comes to alcohol use, it can be effective to have honest, science-backed conversations with youth about how alcohol affects the developing brain, how males and females metabolize alcohol differently, and the physical and emotional health risks of excessive and binge drinking, according to Peters. There have been many examples of successful safe use, or harm reduction, campaigns targeting opioid overdose prevention, and these safety measures are just as important for young people, says Dr. Clear. Widespread education around fentanyl testing and Narcan distribution, combined with access to these resources, seems to have finally halted the trend toward increasing opioid overdose deaths each year. Medical care is also well established to be effective and appropriate for 16 and 17 year-olds with opioid use disorder.But substance education that starts and ends with just say no isnt likely to be effective. To reach those most at risk, educational campaigns aimed at youth must also consider those who have or will choose to use drugs despite being advised against it. Accurate, effective content will only be received by this audience if it addresses them with respect and dignity. We want young people to feel able to talk about their drug use and obtain the information and help they need to improve safety, and to reduce or stop use when desired, says Dr. Clear. Adds Mack: Risk and Protective Factor models have been shown to assist with identifying factors for youth at risk of substance use. The goal of these models is to involve parents, schools, and local communities that can help create supportive environments leading to a reduction in substance use and the development of substance use disorders. An example of an effective strategy is the proactive approach of the New York City Department of Health and Mental Hygiene in offering free mental health care to youth ages 13-17 through the NYC Teenspace program, where we have seen a significant reduction in mental health related disorders such as SUDs, as a result of early intervention. What recent trends in substance use have you observed, and how should prevention strategies adapt to these changes?Overall there has been an increase in excessive drinking, especially in women, resulting in alcohol-related health complications at younger agesfor example women in their 30s with cirrhosis, says Peters of Ria. Recent trends in substance use are increasingly concerning, particularly the rise in potency of various drugs. Were witnessing a significant shift, with substances like fentanyl being used with devastating consequences. This trend toward higher potency means that individuals can achieve the same effects with smaller quantities, which not only increases the risk of overdose but also complicates prevention efforts, adds Patton-Simpson. Dr. Clear agrees: The trend toward higher potency drugs means the same effect from a smaller quantity, and this is visible in the way fentanyl now dominates illicit opioid use and deaths. Its also seen in very high potency cannabinoids and increased rates of associated adverse effects. This is particularly dangerous when the user doesnt fully understand the potency and takes more than intended. In commercially available drugs, very clear dosing information and portion-control packaging help reduce accidental overdose or accidental ingestion. For illicit drugs, harm reduction education around contaminant and potency testing as well as Narcan availability are beneficial.The Bottom LineOverall, a comprehensive approach that combines education, harm reduction, and accessible resources will be crucial in addressing the evolving landscape of substance use and ensuring that individuals have the knowledge and tools they need to make safer choices. On the positive side, advances in telehealth delivery of medical and therapeutic treatment for substance use disorders mean that science-based, stigma-free solutions are more accessible than ever. Anyone who is struggling with substance use can reach out privately and conveniently, at any time, to get started on the road back to health.About Ria HealthRia Health empowers individuals to take control of their journey to reduce or stop alcohol consumption, under the medical supervision of some of the top experts in the addiction field. Our nationwide program combines cutting-edge medical care, 1:1 coaching, and group support, all accessible from the comfort of your home. Whether youre aiming for sobriety or moderation, Ria Health provides the personalized tools and support you need. With FDA-approved medications, guidance from certified addiction specialists, and real-time progress tracking via our Bluetooth breathalyzer, our comprehensive approach ensures youre in expert hands throughout your journey. We also work with most major insurance plans to make treatment accessible for everyone.About Bicycle HealthBicycle Health is an online program offering effective medical care for those with opioid use disorder across most of the United States. We deliver evidence based specialist care in a stigma-free environment with an emphasis on quality outcomes and patient experience.  About Talkspace Talkspace is an online mental health platform with 5000+ licensed therapists and psychiatric providers who possess an average of a decade of experience, and expertise in more than 150 mental health conditions and treatment approaches. Our mission is to break down barriers to mental health care, so its more accessible, affordable, and convenient for everyone. Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

Content warning: This article discusses suicide. If you or someone you love is in crisis, reach out to the 988 Lifeline for help. This free, confidential resource is available by phone, text, or chat. Talking to someone can save your life.We must address the alarming state of mens mental health. Recent studies reveal a stark reality:Men are 4x more likely to die by suicideMen struggle to differentiate stress from depressionApproximately 1 out of every 10 men experience anxiety or depression (with less than half seeking treatment)Even those who do seek help often find it inadequate. Men and stress are deeply intertwined, yet usually go unaddressed due to societal pressures and expectations.Yet, this issue is still overlooked and not discussed nearly enough. Its not all that hard to find people asking why mental health is important. Societal expectations and the pressure placed on men to be strong and self-reliant have been rampant for generations. Young boys were long taught to be unemotional, which caused many of them to bottle up their feelings out of fear of what others would think.Its time to break that silence and take mens mental health seriously, especially during Mens Health Awareness Month. One way to do this is by offering specific mens mental health tips. If youve been looking for ideas to improve your mental health, keep reading.1. Break the StigmaTheres an undeniable stigma surrounding mens mental health in our society, but we have the power to change that. Overcoming it means men need to reach out for help when needed. Acknowledging that mental health challenges dont signify weakness and seeking help are powerful demonstrations of strength and self-awareness. By openly discussing our feelings and experiences, we can all contribute to dismantling the harmful and outdated belief that men must be stoic and emotionless to be considered strong.How you can break the stigma:Talk about mental health with trusted friends or familyEducate yourself on major mental health issuesShare mental health resources & promote mental health awareness on social mediaSupport others who you know are strugglingChallenge harmful stereotypes2. Find a Healthy OutletEveryone needs a way to manage stress and anxiety. Discovering healthy coping skills can be empowering, whether its through hobbies, physical activity, or any other form of relief. Finding a constructive and effective way to process and release pent-up emotions is crucial for overall mental well-being, and its a journey worth embarking on.Ideas to provide a healthy outlet:Find a hobbyGet physical running or biking are both great ways to relieve stressJournal to process your emotionsVolunteerLearn a new skill or craft3. Prioritize Physical FitnessThe link between physical and mental health is well-established. Making fitness a priority not only enhances physical health but also releases endorphins, the feel-good hormone that boosts mood. Its a commitment to your overall health that can alleviate symptoms of common mental health conditions like anxiety and depression.How you can prioritize physical fitness:Find a workout routine that works with your schedule so its easier to stick toTry a variety of workouts and exercises to find something you like weight training, swimming, and yoga are a few examplesJoin a sports teamTake a fitness classGet outdoors walking, hiking, or running4. Connect with Other MenBuilding and maintaining deep and meaningful relationships with other men in your life can profoundly impact mental health. Bonding with other men and having a support system helps you feel less isolated, which can reduce symptoms of anxiety and depression. The connections you make will ensure you have a safe space to talk without fear of judgment and can support your overall mental well-being.Unlike women, men have traditionally not initiated well-established community norms that encourage emotional connection and support. Men have also not been encouraged to talk about their feelings, stressors, or mental health struggles. For women, these emotional connections create a sense of community support and close-knit social networks. In contrast, many cultures promote ideals of stoicism and self-reliance in men, which can prevent them from seeking help when experiencing mental health challenges. The fear of being perceived as weak or unmanly often leads men to suppress emotions and internalize problems rather than share them with others, which, in turn, can lead to loneliness during mental health struggles. Talkspace therapist Famous Erwin, LMHCHow you can connect with other men:Join a mens clubFind a mens support groupMeet up with male friends or family regularlyAttend social events where you can meet new friendsTry to connect with coworkers to have support at work5. Challenge Unhealthy Masculinity NormsMost men have felt the weight of societal norms at some point. Even in todays more enlightened society, its still a challenge to redefine strength and open up about mental health. Its time to challenge these norms and create a healthier, more supportive environment for men. Breaking these norms can help men address issues like parental anxiety or fatherhood depression, which is often overlooked due to outdated perceptions of masculinity.Toxic masculinity is harmful to men; it promotes rigidity, emotional suppression, false control, and aggression. This mindset encourages the suppression of feelings, which can lead to increased anxiety, stress, and depression. When mental health issues in men go untreated, severe conditions such as substance abuse, violent behavior, and suicide can develop. Additionally, toxic masculinity discourages the formation of deep emotional bonds, resulting in increased vulnerability and isolation. These effects not only harm individuals but also have a profound negative impact on society. Talkspace therapist Famous Erwin, LMHCHow you can challenge unhealthy masculinity norms:Express yourself openlyDont dismiss other peoples emotions as weakEncourage the men in your life to talk about mental health and their Openly and actively reject masculine phrases like you need to man up or boys dont cry6. Seek Professional Help When NeededIf you or a man you care about is struggling, remember that asking for help is a sign of strength, not weakness. It takes courage to recognize you need assistance, and its a crucial step towards better mental health. Its normal to feel nervous and have anxiety about therapy, especially if you havent reached out. Still, professional help for mental health support can provide many ways to practice healthy outlets and mindsets.Therapy offers valuable insight and teaches coping skills tailored to mens needs. Talking to a mental health professional who specializes in your needs can give context to a specific symptom or health topics relating to men. Talkspace makes the process easy by providing convenient online therapy, all from the comfort of your own home.7. Focus on Purpose and GoalsHaving goals and a sense of purpose is beneficial for mental well-being. Setting personal or professional goals and working towards something meaningful can give you motivation and direction in your journey.Reflect on long-term goals along the way, and above all, be kind to yourself if you experience setbacks.How you can set and measure goals:Align your goals with your personal values and passions for a deeper sense of purposeSet both short-term and long-term personal and professional goalsBreak larger goals into smaller, manageable stepsReflect regularly on your progress and adjust goals if necessary8. Balance Work and LifeFinding work-life balance is paramount for your mental health. Make sure you consistently carve out dedicated time for family, friends, hobbies, and relaxing outside of the job. Learning to prioritize balance in your life reduces stress and anxiety while preventing burnout.How you can balance work and life:Create boundaries around your working hoursPrioritize your personal time away from workSchedule time for relaxationSpend guilt-free time with friends and familyTake regular breaksUse your vacation daysTake advantage of mental health days9. Practice Mindfulness and GratitudePracticing mindfulness and gratitude can increase emotional resilience and reduce stress, which can help you feel more capable when dealing with mental health challenges. All it takes is to shift your mindset and meditate or reflect on things youre thankful for. Promoting peace through mindfulness helps you stay grounded and in the moment.How you can practice mindfulness and gratitude:Start daily meditationDo a breathing exercise routineKeep a gratitude journalTake moments during your day to pause and be presentPractice mindfulness every day10. Strengthen RelationshipsStrong, supportive, and nurturing relationships are key to mental well-being. They can offer emotional support and reduce feelings of isolation or loneliness in men. Invest in the friendships and relationships in life that give back to you.How you can strengthen relationships:Take the time to communicate with your loved ones regularlyShow how much you appreciate and support the people around you who are always thereAddress conflict as soon as possible in an empathetic wayMake time for shared experiences11. Accept Failure and Learn from ItAlthough failure is an unavoidable part of life, you dont have to view it as defeat. Learning to accept the times you fail is an opportunity to improve for personal growth. These experiences help you overcome setbacks and face challenging times in the future.Failure is a part of life, and learning to accept it is crucial for personal growth. Rather than viewing failure as a defeat, see it as an opportunity to learn and improve. Building resilience by embracing setbacks will help you face future challenges with confidence and a healthier mindset.Find Strength in Seeking Mental Health SupportThough it can be difficult for men, taking care of your mental health matters, remember that reaching out for help is a sign of strength, not weakness. Improving mental health is an ongoing journey. You can boost your well-being by breaking the stigma, finding healthy outlets, nurturing relationships, and more.While you can use many of these on your own, you should also be able to recognize when you need additional help. Talkspace provides a convenient and accessible way to work with licensed therapists who understand your unique needs from the comfort of your own home.Every man deserves to feel healthy and strong. Contact Talkspace today to learn how you can improve your mental health.Sources:Suicide. National Institute of Mental Health (NIMH). https://www.nimh.nih.gov/health/statistics/suicide. Accessed September 7, 2024.Cornish EK, Bergner EM, Griffith DM. They have said that I was slightly depressed but there are circumstances that bring that on: How Middle-Aged and Older African American Men Describe Depression. Ethnicity & Disease. 2017;27(4):437. doi:10.18865/ed.27.4.437. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5720954/. Accessed September 7, 2024.Mens Mental Health | Anxiety and Depression Association of America, ADAA. https://adaa.org/find-help/by-demographics/mens-mental-healthMller-Leimkhler AM. Barriers to help-seeking by men: a review of sociocultural and clinical literature with particular reference to depression. Journal of Affective Disorders. 2002;71(1-3):1-9. doi:10.1016/s0165-0327(01)00379-2. https://pubmed.ncbi.nlm.nih.gov/12167495/. Accessed September 7, 2024.Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

Therapy can be a critical tool in managing and improving mental health. It offers many benefits, from gaining a better understanding of yourself and your needs to overcoming personal challenges and healing from past trauma. While theres no rulebook on the frequency of sessions you need, figuring out how often to see a therapist can determine how quickly youll see results. In some research, seeing a therapist twice a week leads to a faster and more significant reduction in depressive symptoms, but thats not going to be the case for everyone. Its essential to recognize that therapy isnt a one-size-fits-all solution. How often you should go to therapy depends on what youre addressing, your goals, your treatment plan, and the type of therapy youre seeking. Taking a personalized approach to therapy means youll get the support you need for the best outcome and results.Recommended Average Frequency for TherapyMany people in therapy see great results from weekly therapy sessions. A once-per-week cadence gives you enough time between regular therapy sessions so that you can process what you discussed and learned and then apply any insights or coping mechanisms in a real-world setting. A week also gives you time to observe the effects of your efforts. Having a consistent therapy schedule helps you maintain momentum without feeling overwhelmed or having anxious feelings about therapy. With that said, weekly therapy sessions arent suitable for everyone. The recommended frequency can change based on the intensity of issues being treated and what phase of therapy youre in. More frequent sessions for example, twice-a-week sessions might be beneficial during acute stress or crisis situations. Conversely, as you progress and feel more confident using the coping mechanisms youve learned, frequency might be reduced to biweekly or monthly sessions.  The frequency of therapy sessions for clients can vary depending on individual needs, symptom severity, and therapeutic approaches. Generally, in the initial phase, clients benefit from weekly sessions to establish a strong therapeutic relationship and provide consistent support, with some cases requiring bi-weekly sessions if symptoms are severe. As clients stabilize and develop coping mechanisms, the frequency can be adjusted to bi-weekly sessions, with regular assessments to determine if further adjustments are necessary. In the maintenance phase, clients who have made significant progress may transition to monthly sessions or an as-needed basis during stressful times. Among my clients, weekly to bi-weekly sessions have been particularly beneficial. Talkspace therapist, Famous Erwin, LMHCFactors Influencing Therapy FrequencyMultiple factors can influence the appropriate frequency of sessions. Determining the proper schedule is based on your specific needs and the individual circumstances of your therapy journey.Severity of issuesThe severity and complexity of the issues you want to address will significantly influence how often you should go to therapy. The more severe your challenges are for example, major depressive disorder (MDD), certain types of anxiety disorders, or severe trauma the more frequently you might need to go to therapy to get the intervention you need.Therapy goalsYour therapy goals play a large part in determining how often you should see a therapist. Short-term goals, like managing a specific stress in your life or a crisis youre experiencing, can require more frequent sessions in the beginning. Long-term goals, like improving your emotional resilience or working through deep-seated issues from your past, might allow a more spread-out schedule since these types of problems tend to take longer to address.Type of therapyRecommended frequency can vary based on the types of therapy youre getting. The nature of a therapeutic approach comes into play when determining how often sessions should be scheduled. For example, cognitive behavioral therapy (CBT) is often structured around weekly sessions so you and your therapist can monitor progress and adjust strategies as necessary.  Personal schedulePersonal scheduling considerations like work commitments or home responsibilities can impact how frequently youre able to attend therapy. Its important that the demands of therapy remain flexible to ensure it remains a supportive environment without becoming a stressful commitment that adds more to your plate. Most therapists will work with you to find a schedule that offers effective outcomes while considering your personal time constraints and limitations.The Power of Consistency in TherapyFiguring out how often you should see a therapist is important for consistency. Attending regular sessions helps build and maintain the therapeutic relationship. Its actually not just about frequency, but about creating a rhythm that supports lasting change. There are multiple reasons why going to therapy regularly is beneficial, including:It builds trust and rapport between you and your therapist: Regular interactions with your therapist will strengthen your relationship and create a foundation of trust that allows you to address sensitive or intense issues during sessions.It enhances your self-awareness: Consistent therapy encourages you to reflect on your thoughts, feelings, and behaviors to promote profound self-awareness.It maintains momentum: Frequently attending therapy keeps the process active and moving, preventing setbacks and allowing you to stay focused on your goals. Its an opportunity to adjust when needed: Regular sessions ensure your therapist can immediately identify and address new or recurring challenges and adapt their strategies in real time.Its a support system: Therapy can be a reliable source of support during difficult times.It helps you develop skills: The skills you learn in therapy like coping skills, communication strategies, personal reflection, and identifying unhealthy or unhelpful thought and behavior patterns must be practiced and reinforced.Adjusting Therapy Frequency Over TimeYour needs and circumstances evolve as you progress through your therapeutic journey. The right therapist can help you adjust the frequency of your sessions to reflect your needs. Adapting to changes appropriately and in a timely manner will help you get the most out of your therapy.Communicating with your therapist is essential. Regular check-ins about how youre doing and how well your current schedule is working are vital to your treatment plan. Its at this part where you should let your therapist know if you feel that therapy isnt working. Your therapist might recommend changing the frequency of your sessions because of:Your progressA change in circumstanceTherapeutic outcomesYour feedbackPersonalizing Your Therapy ScheduleEverything about therapy is personal, including your schedule. Tailoring the frequency and timing of sessions to fit your needs and preferences can significantly enhance the effectiveness of therapy. Discuss your needs with your therapist to ensure you get the most customized approach.Have an open dialogue with your therapist to discuss your needs, preferences, and concerns.Remain flexible according to your lifestyle so therapy doesnt become a source of stress due to scheduling conflicts or being overcommitted.Make adjustments based on progress and current needs as you progress through therapy.Consider your emotional and physical well-being to ensure it stays aligned with your current therapy schedule.Get Therapy When & How You Need ItFinding the right balance between managing your mental health and living your life can be challenging. Talkspace has revolutionized the therapy experience by offering unparalleled flexibility and convenience to get online therapy when, where, and how you need it. With Talkspace, you can connect with licensed and experienced mental health professionals on a secure platform to ensure therapy is available when your schedule and personal preference allows it. You shouldnt have to worry about how often to see a therapist or stress about getting to appointments when you have so much else to worry about. Talkspace makes the process easy, so you can commit to it and start seeing results. When you choose Talkspace, youre starting a journey toward better mental health that respects your time. Learn how to get the most out of online therapy and reach out today.Sources:Bruijniks SJE, Bosmans J, Peeters FPML, et al. Frequency and change mechanisms of psychotherapy among depressed patients: study protocol for a multicenter randomized trial comparing twice-weekly versus once-weekly sessions of CBT and IPT. BMC Psychiatry. 2015;15(1). doi:10.1186/s12888-015-0532-8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4486419/.Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

Have you been feeling glum, unhappy, or out of sorts lately? Dont worry its normal to feel sad sometimes. When youre down but dont know why, its called feeling blue. Its possible to feel blue without any obvious or apparent cause, but these low moods usually happen for a reason. While it can be challenging to cope with any sad feeling, thankfully, there are plenty of ways to deal with the blues. Read on to learn more about the blues and find ways to overcome them. What Do the Blues Feel Like?A blue feeling is a common way we describe gloominess or sorrow. For example, someone feeling blue might say they feel mopey or down in the dumps. Its common to cry more than usual or struggle with motivation when blue. Although people with the blues might describe themselves as depressed, the blues and depression actually arent the same thing. However, if youve been in a low mood for a while, and your feelings dont seem to be going away, your sadness might be a symptom of depression. Its important to understand the difference between the two. Feeling the blues vs depressionHow can you tell the difference between a blue feeling and depression? When people feel blue, its usually for a reason. For example, someone might feel blue if they miss out on an opportunity, have a disagreement with someone theyre close to, or are unhappy with their lifes state. By contrast, while stressful events can trigger depression, people who are clinically depressed often feel unhappy even when their life is going well. If youre blue, fun activities or spending time with friends might be an effective way to lift your spirits. Depression, however, can cause you to lose interest in things you once thoroughly enjoyed (a symptom commonly known as anhedonia). When youre depressed, doing something fun might not change your mood at all. In fact, depression can make it hard to find the motivation to socialize or do anything in the first place. Depression is stronger than feeling the blues. When depression is present, its more difficult, and sometimes nearly impossible, to stay motivated or complete our daily activities. Conversely, feeling the blues is more of a state of sadness, but were still able to perform our daily activities. Talkspace therapist Cynthia Catchings, LCSW-SSadness is one of the more common symptoms of depression everyone knows about, but there are other symptoms, too. Additional depressive symptoms can include difficulty concentrating, fatigue, and thoughts of suicide. Symptoms of depression can be severe and have a significant impact on day-to-day functioning.Knowing when to get professional helpA passing feeling of sadness isnt necessarily a cause for concern. However, if those feelings dont seem to fade, you may want to talk to a mental health professional for treatment. You should seek help if youre having thoughts of self-harm or suicide or if your sadness interferes with your ability to carry out everyday responsibilities. For more help with identifying when you need help, learn the differences between sadness and depression.Is Feeling the Blues Normal?Unpleasant emotions are a normal part of life everyone feels the blues at one point or another. Feeling blue isnt unusual or abnormal, and a low mood isnt necessarily bad. People typically feel blue for a reason, so figuring out why youre feeling down could help you make positive changes.Theres nothing strange about the blues, but that doesnt mean you should wallow in your sadness. Its impossible to always be happy, but when youre feeling down, its important that you try to cheer yourself up.Its normal to feel the blues. As emotional beings, we respond to life changes and adjustments and cannot always be happy. But as normal as it can be, its important to monitor our feelings through journaling or mindfulness activities to be able to track how often and how much the blues may be affecting us. Talkspace therapist Cynthia Catchings, LCSW-SHow to Beat the BluesAlthough its OK to feel the blues from time to time, if youre truly unhappy and the feeling isnt getting better, you should look for ways to cope with your feelings and improve your mood. The following are some of the best ways we know to fight back when feeling the blues.  1. Look for ways to laughThey say laughter is the best medicine, and that adage holds when it comes to the blues. Laughter has a therapeutic effect and can increase dopamine and serotonin levels.Whether you watch a comedy, spend time with your funniest friends, or look at silly pictures, try to find ways to bring more laughter into your life. When youre laughing, your blue feelings can start to feel further away.2. Spend time outsideSpending time in nature can have a positive impact on your mental health. Natural environments can be therapeutic, and research shows that being outside can lift mood and reduce stress. Being outdoors also means spending more time in the sun. Sunshine can boost serotonin levels and help you sleep more deeply at night.3. Find ways to let your feelings outBottling up how you feel wont make things better. Instead, expressing your emotions can help you work through your feelings and find ways to feel better. It may be helpful to share your feelings with a family member, friend, or therapist. Journaling for your mental health or finding creative activities can also be healthy outlets for your emotions. Finally, acknowledging and accepting the blues will usually help you feel better.4. Make lifestyle changesStudies consistently show that keeping a daily routine can positively impact your mental health. If youve been down, try to make healthy changes that improve your outlook on life. Whether you get more exercise, improve your diet, change your social circle, or improve your sleep hygiene, these small shifts can enhance your mood and well-being. People sometimes go through the blues because theyre in a rut, and healthy habits and routines might be just the change you need.5. Take care of yourself It can be hard to show yourself compassion or prioritize your own needs when youre sad. Make sure you dont neglect yourself when youre feeling gloomy. Try treating yourself like youd treat a friend whos feeling down. Every day, make a point of doing something you enjoy. Do things that refresh you, like taking a long, hot shower, going for a walk, meeting up with friends, or taking a mental health day off work. When you take better care of yourself, youll likely start to see an improvement in your mood. Fight the Blues with TalkspaceThere are plenty of ways to cope with the blues, but if your sad feelings arent going away, it might be time to seek professional help. Talkspace is an online therapy platform that lets you quickly connect with a licensed therapist. If youre looking for online therapy that accepts insurance, get connected at Talkspace to check your eligibility. Whether youre feeling blue or dealing with a type of depression, sadness can make you feel unmotivated. Talkspace is a convenient way to get support for emotions youre struggling with. Reach out for help today to beat the blues with online depression treatment and learn how to be happy again.Sources:Kessler RC. The effects of stressful life events on depression. Annual Review of Psychology. 1997;48(1):191-214. doi:10.1146/annurev.psych.48.1.191. https://pubmed.ncbi.nlm.nih.gov/9046559/. Accessed November 17, 2022.Yim JE. Therapeutic benefits of laughter in mental health: A theoretical review. The Tohoku Journal of Experimental Medicine. 2016;239(3):243-249. doi:10.1620/tjem.239.243. https://pubmed.ncbi.nlm.nih.gov/27439375/. Accessed November 17, 2022.Pearson DG, Craig T. The great outdoors? exploring the mental health benefits of Natural Environments. Frontiers in Psychology. 2014;5. doi:10.3389/fpsyg.2014.01178. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4204431/. Accessed November 17, 2022.Hou WK, Lai FTT, Ben-Ezra M, Goodwin R. Regularizing daily routines for mental health during and after the COVID-19 pandemic. Journal of Global Health. 2020;10(2). doi:10.7189/jogh.10.020315. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7535346/. Accessed November 17, 2022.Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

Stress is an undeniable part of life. Its even healthy in some instances but for a lot of men, its something they struggle silently with. Research estimates that 8 in 10 men experienced moderate to extreme stress in the last year.Societal expectations and stigmas that exist around mental health prevent some men from even acknowledging they feel stressed at all and seeking help is out of the question. After all, we live in a culture that promotes toughness in males, which leaves some stressed men resigned to endure pain on their own.The unspoken and often unnoticed male stress can take a severe toll on these men. Studies show that stress can influence mood, behavior, and physical health but it doesnt have to be this way. Here, youll learn how stress manifests in men, the long-term consequences of not addressing it, and effective strategies to manage it in healthy ways.How Stress Manifests in MenStress can manifest differently in everyone, regardless of gender, but the signs of stress in men are commonly physical, emotional, or behavioral in nature. Recognizing male stress is a crucial step that empowers you to address it before more severe or complex health-related issues arise.Physical symptoms of stress in menMany men experience physical symptoms of stress. If left unaddressed, they can lead to more severe concerns, like heart disease or the development of hypertension. The good news is that the right coping strategies can really help.Common physical symptoms of stress in men include:HeadachesMuscle tensionDigestive problemsFatigue, unexplained aches or painsDifficulty sleeping Emotional symptoms of stress in menMale stress can cause an emotional response, too. Unfortunately, when men internalize their stress, the emotional symptoms can escalate into a more serious mental health condition, like anxiety or depression. Common emotional symptoms of stress in men include:Feeling overwhelmedBeing anxiousBeing more irritable than usualFeeling disconnected from emotionsHaving mood swingsFeeling a persistent sense of frustrationBehavioral signs of stress in menBehavioral changes are yet another indication of a stressed man. Acting out or responding to high levels of stress through behavior can compound the issues stress creates in a mans life.Common behavioral symptoms of stress in men include:Increased irritabilityWithdrawing from social events or activitiesUsing unhealthy coping mechanisms like drinking, doing drugs, or smokingSuddenly, being more impatientExhibiting aggressionStruggling to manage responsibilitiesStress manifests in men as denial, emotional blunting, displacement of conflict, and unhealthy coping. Overeating, over-indulgence in exercise, heavy drinking or using drugs, and getting addicted to porn are a few ways men [may] address their mental or emotional stress. Talkspace psychiatrist Dr. Muhammad MunirThe Impact of Unaddressed Stress in MenIts easy for some men to try and ignore their stress or chalk it up to having a lot on their plate. When stress isnt addressed, though, it can impact physical health and exacerbate mental health issues. Long-term stress can affect your life, your relationships, and your work environment. Understanding the types of stress and how they manifest is important.Health consequencesWhen you dont learn to manage your stress level, your physical health is at risk. Chronic stress is linked to a range of effects on the bodys systems, including:MusculoskeletalRespiratoryCardiovascularEndocrineGastrointestinalNervousReproductive  Mental health challengesStress can become an emotional burden. Because men are less likely to get help, their stress can turn into anxiety, depression, or burnout. When stress builds up, and you dont have proper coping tools to deal with it, theres a higher risk of feeling isolated, hopeless, or even having thoughts of suicide.Effects on relationships and workOne of the most unfortunate parts of stress is that it doesnt just impact the person experiencing it. Men who feel stressed often see a shift in personal and professional relationships. At home, their stress can lead to withdrawal or irritability. It can make it difficult for them to connect with family members and loved ones. Stress can also negatively impact performance and productivity at work, leading to burnout that compounds their stress even further.How to Cope with Stress as a ManWith men and stress, coping means being intentional and having tools to address both the body and the mind. Adopting healthy habits and finding a strong support system can help you manage your psychological stress effectively so it doesnt overwhelm your entire life. Here are some stress management techniques that may help.Decompress with a wind-down routineWhether you choose to destress after work or before you go to bed, a wind-down routine can help release stress that builds up throughout your day. You can try reading, working out, listening to music, walking, or doing anything that signals to your body and mind its time to let go and rest. Consistently reducing stress levels can improve resiliency, sleep quality, and mental preparation for the next day. Lean on brotherhood for support Keeping an inner circle of trusted male friends or family members can be an effective outlet when you feel stressed and need to vent. However, its also important to remember that professional help is always available and can provide valuable support. Knowing youre not alone in your struggles can help.Focus on what you can controlUnderstanding what you can and cant control is empowering. Stress often comes from feeling overwhelmed and out of control. Focusing on what you can change like your daily routine, health habits, the people you choose to spend time with, or how you respond to specific challenges will help you feel calm. Understanding and letting go of things you cant change helps you better manage the stress you encounter in the future.Talk it out with a therapistTherapy is an invaluable tool for learning to effectively manage stress. Working with a therapist means you can identify the sources of your stress and address unresolved issues. Youll also learn effective coping skills so stress doesnt take over your life.Men are strong, but the real strength is taking care of yourself first before your loved ones. Its OK to get help. Its not a sign of weakness. Talkspace psychiatrist Dr. Muhammad MunirStrengthen your mind with meditation Mindfulness and meditation are proven ways to reduce everyday stress and anxiety. Regular practice will help you build mental resilience. At the same time, youll learn to stay in the moment and remain calm, even in a stressful situation. Meditating also offers physical health benefits and has been linked to improved emotional and mood regulation, reduced blood pressure, and lower heart rate.Channel stress through physical activityExercise helps stress by releasing endorphins also known as the bodys feel-good hormones to help clear the mind and lift the spirit. If you enjoy running, lifting weights, swimming, or any other physical activity, use these outlets to channel stress into movement so youre physically and mentally stronger.Get outdoorsSpending time in nature is an excellent way to reset and recharge. Its also great for stress relief. Nature has a calming effect on the mind, which can help you manage stress and anxiety. Whether hiking or sitting by a creek, being outdoors allows you to step away from stress as you gain clarity and calmness in your life again.Conquer Stress with TalkspaceTalkspace is an online therapy platform that helps men address stress head-on. Identifying signs of stress in men and using coping tools to manage it can be crucial for maintaining physical and mental health. Talkspace makes therapy accessible by empowering men to take control of their stress and sharing more about their mental health. Licensed and experienced therapists can help you whenever and wherever youre ready.Seeking help and learning to manage your stress is a sign of strength. If youre ready to get started with therapy for stress, reach out to Talkspace today. You dont have to wait until youre overwhelmed to get a handle on your stress.Sources:Statista. Past year stress, anxiety, or depression among U.S. men as of April 2021. Statista. November 29, 2023. https://www.statista.com/statistics/1248287/stress-anxiety-or-depression-past-year-among-us-men/. Accessed September 7, 2024. Schneiderman N, Ironson G, Siegel SD. Stress and health: psychological, behavioral, and biological determinants. Annual Review of Clinical Psychology. 2005;1(1):607-628. doi:10.1146/annurev.clinpsy.1.102803.144141. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2568977/. Accessed September 7, 2024.Katella K. Yes, stress can hurt your heart: 3 things to know. Yale Medicine. February 12, 2024. https://www.yalemedicine.org/news/stress-affects-your-heart. Accessed September 7, 2024.Stress and hypertension. PubMed. December 1, 1998. https://pubmed.ncbi.nlm.nih.gov/9894438/. Accessed September 7, 2024.Stress effects on the body. https://www.apa.org. https://www.apa.org/topics/stress/body.  March 8, 2023. Accessed September 7, 2024.Krishnakumar D, Hamblin MR, Lakshmanan S. Meditation and Yoga can Modulate Brain Mechanisms that affect Behavior and Anxiety- A Modern Scientific Perspective. Ancient Science. 2015;2(1):13. doi:10.14259/as.v2i1.171. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4769029/. Accessed September 7, 2024.Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

Caring for elderly parents is an act of love that involves tremendous responsibility and, at times, can cause overwhelming pressure. Of course, your e happy to do it, but that doesnt mean you wont have days filled with profound emotional, physical, and even mental challenges. Balancing the caregiving responsibilities youve taken on while trying to manage your own mental well-being can be difficult, especially if youre feeling trapped caring for your elderly parents. Learning effective tips that help you on your journey ensures you can figure out how to care for elderly parents without losing yourself in the process. Keep reading to learn more about taking care of elderly parents. 1. Establish a RoutineEstablishing and maintaining a consistent routine is helpful when caring for elderly parents. Routines provide structure, security, and predictability things that can be especially beneficial when caring for someone with dementia or emotional instability. A regular schedule can reduce anxiety, confusion, and feelings of helplessness as aging parents come to terms with their new reality. It can be difficult for older seniors to accept that they may not be able to fully care for themselves anymore. A routine can also help you feel in control and like you have order in your home life.Establish a routine that includes meals, medications, and physical and mental activity, and dont forget about leisure or downtime. Having a schedule in place creates a reassuring environment that your elderly parents will come to depend on.While we all may recall that routines were helpful throughout our lifetime, that is especially important when in a caregiving role. Caregiving can become all-consuming both practically and emotionally. Therefore, maintaining a routine to prioritize your own self-care and well-being will allow you to better care for your elder over the long haul. This is where the saying you cant pour from an empty cup really needs to be kept in mind. Talkspace therapist Jill Daino, LCSW-R, BC-TMH2. Ensure Regular Medical Check-UpsRegular check-ups are essential to an effective care plan for monitoring health and early detection of potential issues. Theyre also an opportunity to adjust medication and ensure effective management of chronic conditions.  To ensure comprehensive care, keep up with routine screenings, vaccinations, and specialty consultations and maintain an up-to-date record of all medical visits, tests, outcomes, future appointments, and medication refills to ensure your aging loved ones receive the best care possible. 3. Create a Safe Living EnvironmentSafety is paramount when caring for elderly parents. As people age, mobility and vision can decline, increasing the risk of falls or other accidents. Adapting the living environment can reduce these risks and foster a sense of independence and comfort.Install grab bars in the bathroom, remove tripping hazards like loose rugs, ensure adequate lighting at night, and make sure frequently used items are within easy reach.4. Encourage Physical ActivityEncourage physical activity when caring for aging parents, as this supports health and vitality. Exercise improves balance, flexibility, and strength and reduces the risk of falls and injuries. Even minimal physical activity offers significant benefits, like cardiovascular health, mood boosts, and enhanced cognitive function.Encourage elderly parents to get as much physical activity as possible. Some possible options include:Slow walksGentle stretchingLow-impact exercises like swimming Even light activities can improve overall mental and physical well-being, reducing the need for long-term care.5. Foster Social ConnectionsSocial interaction is imperative for emotional and mental well-being and for avoiding the isolation and loneliness that are common in older adults. Encouraging your parents to maintain relationships with family, friends, and community members will enhance quality of life, offer motivation, and provide emotional support. Plan regular visits, phone calls, participation in community events, or attendance at social events that your parents would enjoy.6. Manage Medications EffectivelyMedication management can become a complex, daunting task as we age. Research suggests up to 69% of older patients made medication mistakes in the last 6 months. Making sure medication is taken correctly and consistently can help prevent adverse reactions, accidental overdose, or interactions from occurring, especially when multiple prescriptions are involved. Consider the following tips for effective medication management:Regularly review medications with a healthcare provider to ensure that treatment plans are up-to-date and as effective as possible.Keep an updated, easily accessible list of all medications.Create a medication schedule or use a pill organizer to help with proper dosage and timing. 7. Plan Nutritional MealsProper nutrition helps maintain health and energy levels. Because dietary needs change as people age, meal plans may need to be periodically adjusted. Balanced meals should be rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. When planning meals, consider any dietary restrictions or medical conditions that might demand specific nutrition plans, such as a low-sodium diet for heart disease or a low-sugar one for diabetes.8. Monitor Mental HealthWhen it comes to taking care of aging parents, mental health is as important as physical health. The Centers for Disease Control (CDC) estimates that 20% of people 55 years and older have 1 or more mental health issues the most common being anxiety, mood disorders, and severe cognitive impairments. Encourage open communication and seek professional mental health as needed and always be sure to share any concerns with a primary doctor.Activities that stimulate the mind like puzzles, reading, or hobbies help maintain mental sharpness and improve mood, and are an integral part of senior care.9. Utilize Respite CareCaregiving is physically and emotionally demanding, so taking care of yourself is an integral part of the equation. Taking breaks helps you avoid caregiver burnout. If youre a family caregiver and dont have help, respite care can offer relief by allowing someone else to take over duties for a short period of time. Using respite care gives you a chance to rest and recharge without worrying that your elderly parents arent getting the care they need.You can arrange respite care through home care services, adult daycare centers, or temporary stays at assisted living facilities. 10. Educate Yourself on Elderly CareIf youve just recently begun taking care of your elderly parents, remember that knowledge is power. Educate yourself on the aging process and common health issues and get up to date on caregiving techniques. Staying informed allows you to anticipate challenges and make informed decisions so you can provide the best care possible.Numerous resources are available to learn about caring for aging parents. Books, online courses, and support groups offer valuable information and advice when needed. Educating yourself is key to managing caregiving responsibilities effectively.11. Seek Financial and Legal AdviceAs your parents age, financial and legal planning becomes increasingly important. Take the time to understand their financial situation thoroughly. Find out about savings, pensions, and insurance policies. Learn how Medicare works and what benefits are available so access to care is more accessible and less stressful. You should also find out if your parents had a will, trust, or any other estate planning done. A financial planner can help you plan for expenses like medical care or long-term care facilities. Get legal advice when managing wills, powers of attorney (POAs), and healthcare directives to respect last wishes and feel prepared to handle future legal matters. This will ensure that your parents needs are met in accordance with their wishes.12. Discuss Living ArrangementsOne of the most important decisions youll face when caring for an older person is determining their living arrangements. As a family member, its crucial to evaluate your senior parents needs to ensure they are in a safe and supportive environment. Whether they remain in their home, move in with you, or transition to an assisted living facility, the decision should prioritize their well-being and comfort.Open and honest discussions with your senior parent about their preferences and needs can lead to a living arrangement that offers both safety and independence. Involving them in the decision-making process can help alleviate any feelings of loss or anxiety. Caregiver support groups can also provide valuable insights and advice as you navigate these decisions.13. Take Care of YourselfTaking care of aging parents can be all-consuming, but you cant afford to neglect your own health and mental well-being. Practicing self-care means youll be a more effective caregiver. Ignoring your needs can lead to caregiver depression, which may hinder your ability to provide the best care. Some helpful self-care tips we recommend include:Getting enough restEating wellExercising Making time for activities that bring you joy and relaxationConnecting with friends, family, or support groups if you need emotional relief Remember that self-care for caregivers is just as vital as caring for your loved ones.Embracing Effective Caregiving StrategiesCaring for elderly parents can be rewarding but also challenging. The tips and strategies here are designed to help you balance the demands of caregiving with taking care of yourself. As you navigate this journey, know that youre not alone. Seeking professional care and support from healthcare providers, friends and family, financial advisors, or mental health professionals is critical to successfully managing your responsibilities. Talkspace can be an invaluable resource for getting expert guidance and support tailored to your needs, so you can find a balanced caregiving approach.Whether you need online therapy for yourself or your parents would like to start online therapy covered by Medicare, connect with Talkspace for support.Sources:Langhammer B, Bergland A, Rydwik E. The Importance of Physical Activity Exercise among Older People. BioMed Research International. 2018;2018:1-3. doi:10.1155/2018/7856823. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6304477/. Accessed August 11, 2024. Ghassab-Abdollahi N, Nadrian H, Shaseb E, Kheirollahi N, Hashemiparast M. Self-administration medication errors at home and its predictors among illiterate and low-literate community-dwelling older adults with polypharmacy: A negative binomial hierarchical regression. PLoS ONE. 2024;19(4):e0302177. doi:10.1371/journal.pone.0302177. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0302177. Accessed August 11, 2024.Centers for Disease Control and Prevention, National Association of Chronic Disease Directors. Issue Brief #1: What Do the Data Tell Us?; 2006:1-6. https://www.cdc.gov/aging/pdf/mental_health.pdf. Accessed August 11, 2024.Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

Guilt impacts people in many ways. While its common (and normal) to feel remorseful about a mistake or poor behavior, some people struggle with inappropriate, extreme feelings of guilt. Guilt is an emotion most of us experience at some point in our life, but constant, unrelenting guilt may be a sign of something more, something known as a guilt complex.What is guilt complex, and what can you do if you or someone you care about is always feeling guilty? Read on to learn more. What is a Guilt Complex?Guilt is typically a response to an action or inaction, but its possible to feel guilty about events you werent involved with. A guilt complex can cause intense and frequent guilty feelings that arent connected to specific events. Someone with a guilt complex may experience one or more types of guilt. Types of guiltThere are several types of guilt you may be feeling. Understanding how each might be affecting you can be helpful in learning how to best deal with this often-destructive emotion.Guilty thoughts: When a person has a guilt complex, they may feel guilty about thoughts even if they have no intention of acting on them. They may worry that their thoughts make them a bad person or that others will discover what theyre thinking. Reactive guilt: This form of guilt is a normal reaction to something that led to a negative outcome. While reactive guilt can motivate some people to make positive changes, others might have difficulty letting go of a guilty feeling. Existential guilt: People may feel guilty about injustices in the world or where they are in life. Existential guilt can cause people to feel responsible for the suffering of others. Maladaptive guilt: Its possible to experience strong feelings of guilt over events you had no control over. This can lead to chronic guilt and can have a negative effect on mental health. Signs of a Guilt ComplexYou may have a guilt complex if youre always feeling guilty or if your guilt is interfering with your day-to-day life. Some major indicators of a guilt complex might include:Frequent anxiety Difficulty sleepingConstant cryingFixating on the pastMuscle tensionUpset stomachStrong feelings of remorseBlaming yourself for things that arent your faultConstantly apologizing Poor concentration Insomnia Social withdrawal As the symptoms of a guilt complex continue, it can lead to increases in anxiety, depression, stress, and issues with self-esteem. Oftentimes, these outcomes go hand in hand with guilt complex issues. Learning how to manage and overcome a guilt complex can take working with professionals to help you understand and come to terms with feelings and thoughts. Talkspace therapist Minkyung Chung, MS, LMHCWhat Causes a Guilt Complex?While an exact cause has yet to be determined, a wide range of factors can add to a guilt complex. Some of the more common causes of excessive guilt include:Mental health conditions: Excessive guilt is a symptom of several mental health conditions, including obsessive compulsive disorder (OCD) and depression. Similarly, people with anxiety tend  to reevaluate past behaviors, which can lead to a guilty feeling. Childhood trauma: When children are frequently treated as though theyve done something wrong, it can make them feel responsible for negative events. Over time, this can sometimes result in intense feelings of guilt that might lead to increased depression or, in extreme cases, thoughts of suicide. These feelings often persist into adulthood, if people dont know how to cope with trauma. Religious beliefs: Guilt can be a byproduct of religious teachings and traditions. For example, someone may feel guilty when they fail to follow the tenets of the religion they were raised in. Cultural norms: It can be hard for people to violate the norms of the culture they were raised in, even when they find that as adults, theyve developed different values. Social circles: Its normal to worry about what others think, but when someone feels like theyre always being judged by their peers, it can lead to frequent guilt. Guilt theoriesAs with other psychological issues, the causes of a guilt complex are, well, complex. There are many factors that can contribute to forming intense guilt, such as childhood experiences, societal expectations, and/or cultural factors. How guilt forms and stays with a person can be dependent on their perception, but some similarities do exist from person to person. Talkspace therapist Minkyung Chung, MS, LMHCEarly childhood developmentThe experiences we have in childhood can shape the way we view the world. Some experts think that guilt is something were taught as children. When people are given unhealthy views of guilt, it may contribute to a guilt complex. Negative core beliefs Many experts believe that negative thought patterns called cognitive distortions are the root cause of a guilt complex. Examples of cognitive distortions include all-or-nothing thinking and jumping to conclusions. Cognitive behavioral therapy (CBT) is a treatment that teaches people to change these thought patterns and might be helpful in finding relief for a guilt complex.   How to Deal with a Guilt ComplexConstant and excessive guilt can cause intense distress. Thankfully, there are several coping strategies that can help you ease your guilt and manage this negative feeling when it arises. Below are just a few ways you can learn how to deal with guilt.Examine your feelingsIt can be tempting to ignore negative emotions, especially when you feel guilty all the time. However, acknowledging your feelings and considering where they come from can ultimately help you deal with your emotions in a constructive way. Addressing your feelings head-on can make it easier for you to move forward. Shift your perspectiveUnhealthy guilt can cause us to view things through a negative lens. Looking at things from another angle can help you see things differently. For example, if you tend to obsess over past mistakes, you could try focusing on positive changes that could help you handle things more productively in the future.Be kind to yourselfPerfection is an impossible goal. Instead of criticizing yourself for perceived mistakes, practice self-forgiveness. Avoid negative self-talk and take time to remind yourself of your positive qualities. Do your best to treat yourself with the same compassion you show to other people in your life. Practice self-care so you give yourself time to rest, relax, and learn how to cope with stress that guilt and shame might be causing in your life. Focus on the positiveGuilt can be all-consuming, especially when you have a guilt complex. Give yourself opportunities to think about the positive aspects of your life. Starting a gratitude journal will give you the chance to document what youre grateful for and redirect any harmful, negative thoughts. Gratitude has been proven effective in changing how we think about or approach things in our life, even when were feeling guilty about things. Open up to family and friendsSometimes, talking to people about what youre feeling can help you see things in a new light. Trusted friends and family members can provide you with support, encouragement, and advice. Everyone experiences negative emotions, but a strong social support system can make these feelings easier to manage. Try therapy There are many ways to manage guilt, but if youve been struggling with extreme or constant guilt, you may need the help of a mental health professional. A therapist can help you understand your feelings and where theyre coming from. Therapy can also teach you to deal with a variety of emotions beyond just guilt in a healthier way.Working with a mental health professional, in person or online, is often the best way to work through a guilt complex. Trained professionals can help in identifying individual causes and how to manage them as a person moves forward in life. Being sure that a person understands whats going on in their own complexities allows for them to be more in control of their own thoughts and emotions pertaining to guilt. Talkspace therapist Minkyung Chung, MS, LMHCOvercome Your Guilt Complex with TalkspaceIf you have questions about guilt, online therapy with Talkspace can give you the answers youve been looking for. Dont hesitate to seek help if excessive guilt has been taking a toll on your life or relationships. Talkspace is an online therapy platform that makes access to help easy and affordable. Our trained therapists are available when you are, and they understand how much havoc guilt can create in your life. You dont have to live with painful guilty feelings and complexes. Explore online treatment for anxiety, guilt, and other mental health concerns to help you learn to let go of it.Sources:1. Explaining Interaction of Guilt and Obsessive-Compulsive Symptoms in Not Just Right Experiences. Clin Neuropsychiatry. 2022;19(1):39-44. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8951168/. Accessed September 23, 2022.2. Tilghman-Osborne C, Cole D, Felton J. Inappropriate and Excessive Guilt: Instrument Validation and Developmental Differences in Relation to Depression. J Abnorm Child Psychol. 2011;40(4):607-620. doi:10.1007/s10802-011-9591-6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4119797/. Accessed September 23, 2022.3. Sekowski M, Gambin M, Cudo A et al. The relations between childhood maltreatment, shame, guilt, depression and suicidal ideation in inpatient adolescents. J Affect Disord. 2020;276:667-677. doi:10.1016/j.jad.2020.07.056. https://pubmed.ncbi.nlm.nih.gov/32871699/. Accessed September 23, 2022.4. McCullough M, Kilpatrick S, Emmons R, Larson D. Is gratitude a moral affect?. Psychol Bull. 2001;127(2):249-266. doi:10.1037/0033-2909.127.2.249. https://pubmed.ncbi.nlm.nih.gov/11316013/. Accessed September 23, 2022.Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

No matter how eager you are to change your ways, there will come a point in therapy when you think, This sucks. Dante forgot to include Therapy as the tenth layer of hell.Its hard work. Maybe you had a panic attack during a session, or realized some difficult truths about your personality. Sometimes therapy is boring, or youre convinced your poor therapist is bored. You talk about the same things week after week, over and over again, and nothing in you is changing.Dont quit.Yes, its tempting. If you quit, you dont have to spend another second thinking about your relationship with your mother! Youre forgiven for thinking that sounds glorious but its not. Theres rhyme and reason to therapy: helping you understand yourself, and finding ways to cope (or even overcome!) your anxiety, or anger, depression, other mental health issues, or just keeping you on track with your goals.Unfortunately, the path isnt always easy. But keep walking toward your goal, even when therapy is tough. Heres why.When Therapy Is Tough, Its RealIf therapy was fun, everyone would get therapized! Unfortunately, good therapy sometimes requires digging deep into your subconscious and psyche and revealing what may be some painful memories and feelings stored there.Does your stomach turn and your hands go clammy when you think about your therapists office? Thats a good sign (assuming you have a good therapist  heres how to check). Dont feel guilty if youre anxious about diving into your most tender emotions.But dont cancel your sessions, either. Few people get a thrill from laying their heart bare on the table, but emotional honesty is necessary for a therapeutic relationship.But perhaps youre thinking, Therapy isnt hard. Its boring. Youve been talking about the same topics for three weeks now: your fraught relationship with your sister, or your work stress. Its tough. It can even be a little dull. But, although your chats may feel repetitive, youre circling around something important if youre still talking about the same thing, that indicates something unresolved that needs resolving. More time will help you sort out the truth of the situation.To Overcome Painful Emotions, You Have to Feel ThemIn therapy, you experience painful emotions (and yes, that can be tough). But experiencing these painful emotions alongside a trained professional will make your life better in the long run.For example, lets say you experienced a traumatic event in your past. Over time, your brain created shortcuts to bypass this memory, so you dont have to think about it. But those shortcuts cause their own problems, like PTSD, anxiety, or anger issues. The only way to rewire your brain and alleviate the problem is to process that memory with the assistance of a mental health professional.This process blows. Theres nothing less fun than reliving your worst, most painful memories sometimes more than once. But the benefits are enormous. So stick with therapy, even when it hurts.Especially when it hurts.It Gets Better, Trust MeTherapy wont always be miserable. Pinky-promise. There are so many benefits to attending therapy regularly. Youll have a built-in place to unload your worries every week. Youll learn how to handle new challenges with grace. And the mental health concerns you originally wanted to address, like anxiety or depression, will improve over time, too.But those achievements require slogging through the hard, sucky parts of therapy and not quitting. Theres no better feeling than a sense of accomplishment a good therapy session can bring except for the first morning you wake up anxiety-free. Unpacking all the junk built up in your subconscious takes hard work, and its often not fun. But it is worthwhile.Sticking with therapy, even when its tough to sit with painful thoughts and emotions, is sometimes essential for your mental health. Therapists are trained to work through difficult feelings with you, which means you have to deal with those feelings.Yep. Its really, really hard.But successfully completing therapy creates its own reward: a lightened mental burden, better tools for handling new challenges, and an increased sense of self-worth. So stick with it. Even when it is absolutely, one-hundred-percent the worst.Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

Types of Medications Used to Treat OCDEven though medication isnt always the first recommended form of treatment for obsessive-compulsive disorder, there are multiple OCD treatment medications available. And while SSRIs are typically the first line of treatment, there are a few other meds that might be suggested if SSRIs have failed to be effective.1. SSRIsSelective serotonin reuptake inhibitors (SSRIs) can be a suggested treatment approach for OCD, often combined with a therapy technique known as cognitive behavioral therapy (CBT).SSRIs are an antidepressant that can alleviate symptoms of OCD. They work in the brain to up serotonin levels. Serotonin is the neurotransmitter that impacts and stabilizes mood, happiness, and a general sense of well-being.While it is understood what SSRIs do, it is not completely understood why or how theyre helpful for people who have OCD. What is known is that they can reduce the severity of each OCD symptom while also helping to relieve some anxiety that people with OCD often experience.Popular SSRIs to treat OCD include:Celexa (Citalopram)Lexapro (Escitalopram)Prozac* (Fluoxetine)Luvox* (Fluvoxamine)Paxil/Pexeva* (Paroxetine)Zoloft* (Sertraline)*Approved by the Food and Drug Administration (FDA) for use to treat OCDPossible side effects of SSRIs to treat OCD:AnxietyInsomniaFatigueDry mouthNauseaDiarrheaDecreased libido 2. Tricyclic antidepressants (TCAs)Similar to a selective serotonin reuptake inhibitor, tricyclic antidepressants (TCAs) were also originally developed as a treatment for depression. If SSRIs havent been effective in relieving symptoms of severe OCD, a TCA may be prescribed.TCAs work like SSRIs in that they also increase serotonin levels, but additionally, they also affect norepinephrine levels in the brain to help with communication between brain cells. Norepinephrine is a chemical signal that works to control stress response, improve attention, and stabilize emotions and behaviors.Though TCAs might be effective in treating OCD, theyre typically not the first OCD medication thats tried because of their side effects.TCA prescribed to treat OCD:Clomipramine (Anafranil) Possible side effects of Clomipramine to treat OCD:Dry mouthDrowsinessVomiting and nauseaConstipationDiarrheaDecreased sexual abilityNervousnessTremors 3. BenzodiazepinesOccasionally a medication type known as benzodiazepines is prescribed to treat OCD. This class of medication works fast to relieve anxiety, but in general, its not widely considered to be effective on its own in treating OCD.For one thing, theres great potential to develop tolerance to benzodiazepines. Addiction is another concern. As a result, these drugs must be taken very cautiously. A final worry with the use of benzodiazepines as an OCD medication is that they often create powerful and extreme withdrawal symptoms when people discontinue them. Theyre typically not meant to be taken long-term, but they might be prescribed in addition to an SSRI until the antidepressant takes full effect.Benzodiazepines are a central nervous system depressant that works by increasing the effect of a neurotransmitter called gamma-aminobutyric acid (GABA), which can give a relaxed, almost sedative effect. Popular benzodiazepines to treat OCD include:Xanax (Alprazolam)Ativan (Lorazepam)Valium (Diazepam)Klonopin (Clonazepam) Possible side effects of benzodiazepines to treat OCD:DizzinessLightheadednessDrowsinessBlurred visionMuscle weaknessMemory lossFatigueSlurred speechMedications Commonly Prescribed for OCDThe following OCD medication list isnt complete, but it can give you an idea of the types of obsessive compulsive disorder medication available. Talk to your psychiatrist or healthcare professional about the possible risks and benefits associated with the above medications before starting treatment.Name BrandGenericTypeDescriptionZoloftSertralineSSRIShown to reduce OCD symptoms in both children and adults. One of the most common medications to treat OCD. Increases serotonin levels in the brain.PaxilParoxetineSSRIAntidepressant used to treat adults with OCD. Increases the mood enhancing chemical serotonin.ProzacFluoxetineSSRICan alleviate depressive symptoms by reducing suicidal ideation and impulsiveness in OCD patients.LuvoxFluvoxamineSSRIWorks in the brain to decrease unwanted, persistent, and intrusive thoughts that encourage repeated tasks by those who have OCD.AnafranilClomipramineTCATCA that can treat recurrent feelings and repetitive actions.XanaxAlprazolamBenzodiazepineNot usually prescribed for OCD unless other medications havent been effective. Warning: may exacerbate OCD symptoms.AtivanLorazepamBenzodiazepineMight help reduce anxiety for people with OCD but has a high risk of abuse and addiction.How to Get OCD MedicationIf youre wondering what the right OCD medication is for you, talking to your doctor can be a good place to start. Together, you can come up with a treatment plan that gives you the best hope for managing your type of OCD.You can obtain OCD medication by following the steps below:Get a diagnosisTo get an OCD diagnosis, youll need to see a licensed provider or doctor.Begin therapy or treatmentTherapy is thought to be the most effective form of treatment. Usually, cognitive behavioral therapy (CBT) or exposure response prevention (ERP) is the most helpful therapy for OCD.Consider medicationSometimes, therapy alone doesnt work. In this case, medication can be prescribed to treat OCD.Talk to a prescriberYour prescriber can help you identify the right medication for OCD.Should You Treat OCD with Medication?Obsessive-compulsive disorder medication might help you manage OCD in the most beneficial way possible. Of course, deciding to take a meditation is an important decision that you need to make for yourself, but understanding the positives and negatives will allow you to come to an informed decision.Reaching out to your doctor or licensed provider and asking for help is a great way to begin the process. Together, you can decide which, if any, medication is right for you. While treatment may not result in a cure, it can help you manage even a severe OCD symptom so that you can live the fullest life possible. In fact, studies show that up to 70% of people with OCD find their symptoms reduced once they opted for various treatment options.If you decide to talk to your doctor or psychiatrist about OCD treatment medication, you may want to ask the following questions.Questions to ask your doctor:Should I consider OCD medication?Getting help weighing the benefits and drawbacks of obsessive-compulsive disorder medication can ensure you make the best decision possible.What are the possible side effects of this medication?You always want to fully understand the potential side effects of any medication before you begin taking it. Your healthcare provider can explain what side effects to expect from each of the medications you might be considering.What other treatments should I be considering for my OCD?Keep in mind, there are more treatments for OCD than just medication. Weve talked a lot about the different types of therapy you might want to consider, but there are other options out there as well. Electroconvulsive therapy (ECT), repetitive transcranial magnetic stimulation, deep brain stimulation, and various self-help techniques to name a few are some of the other options that can offer hope in treating OCD.Should I consider treatment in conjunction with OCD medication?OCD medication likely wont work on its own. Combining it with an effective form of therapy is usually going to offer the most beneficial results.Are there any holistic therapy or self-help techniques I can try? Even though treating OCD generally requires help from a qualified mental health professional, there are actually holistic self-help techniques you can use to complement your therapy and/or medication. Learning to cope with your stress, reduce instances of obsessive thought, handle compulsive behavior, and manage anxiety are some important ways to deal with your OCD. Relaxation techniques like meditation, deep breathing, and progressive muscle relaxation are all great things to implement and can help ease your mind from obsessive thoughts.Should I consider therapy in addition to medication?Yes. Therapy is going to be instrumental in your OCD treatment plan.Are there any other conditions going on that could be contributing to my OCD?Co-occurring mental health conditions like anxiety and depression are thought to contribute to developing OCD. Additionally, there are other related disorders that you should be aware of. Trichotillomania (hair-pulling disorder), excoriation (skin picking disorder), body dysmorphic disorder (BDD), and hoarding disorder (HD) are all obsessive-compulsive related disorders that can have a significant impact on your life. If youre ready to start managing your OCD, seek out a licensed provider. At Talkspace, you can get connected to an online psychiatrist after a brief assessment. Once connected, your psychiatrist will be able to work with you and prescribe a personalized treatment plan for OCD. Get connected today.Dr. Muhammad Munir, MDDr. Muhammad Munir, MD, DFAPA, has over 20 years of clinical experience specializing in mood disorders, anxiety disorders, bipolar disorder, PTSD, panic disorder, and ADHD. Dr. Munir believes in back to basics the therapeutic alliance between the physician and patients. The hallmark of this alliance is the emphatic process whereby the patient is not only enabled, but educated and encouraged, to take an active role in their psychiatric care and wellbeing.

Caregiver depression is a concern for anyone who provides long-term care for someone else. Whether its your profession or youre caring for an aging parent, child with special needs, or partner with a chronic illness, depression and caregiving often go hand-in-hand as a result of the overwhelming emotional, mental, and physical demands the job requires. Research suggests up to 20% of caregivers experience some form of depression. Caretakers may experience a profound sense of isolation, sadness, hopelessness, and even guilt. The relentless task can make it challenging to maintain healthy social connections or find time for self-care, which are essential for maintaining caregiver health.Recognizing and knowing how to address caretaker depression is crucial. If you dont deal with it, it can affect your quality of life and the level of care youre able to provide. Read on to learn about symptoms, causes, and tips for managing caregiver depression.Symptoms of Caregiver DepressionSymptoms of caregiver depression can manifest in multiple ways. While they can overlap with signs of general depression, the unique stress and emotional weight of caregiving tend to compound them. Like all types of depression, being able to recognize symptoms early offers the best chance for recovery.Symptoms of caretaker depression include:Persistent feelings of sadness or hopelessnessLoss of interest or pleasure in things you once enjoyedCaregiver fatigue and exhaustionChanges in sleep patternsChanges in weight or appetiteDifficulty concentratingFeelings of guiltFeelings of worthlessnessIncreased irritability or angerPhysical symptoms, like unexplained aches, pains, headaches, or digestive issues typically with no causeSocial withdrawalWhat Causes Depression in Caregivers?Caregiver depression can come from a combination of factors. Theres the heavy weight of being responsible for the constant care of someone else, but there are other culprits to consider, too. Understanding the potential causes is essential to overcoming them. Emotional stressCaregiving takes an emotional toll on most people. Youre worried about someones health, have uncertainty about the future, and must deal with the emotional pain of watching someone suffer. The pressure of needing to be constantly available, combined with the fear of making a mistake or missing something, can cause chronic stress a significant risk factor for depression.Caring for a loved one can be physically and emotionally demanding, and without the proper support in place can lead to emotional burnout and/or depression. Being able to provide physical and emotional care for a loved one takes a toll as it can be physically challenging and emotionally depleting as one copes with the changes in your loved ones condition. Knowing when to ask for help is crucial, whether through respite care, a support group, or speaking with a licensed mental health professional so that you can have a space to safely discuss your concerns. Talkspace therapist Jill Daino, LCSW-R, BC-TMHPhysical exhaustionCaretaking is physically demanding. Youre responsible for daily activities like getting dressed, meeting nutritional needs, and maintaining personal hygiene and you also likely make and go to medical appointments and provide other physical support that can leave you feeling drained. The physical exertion that comes with caregiving duties, often without adequate rest, can lead to caregiver fatigue and make you more vulnerable to depression.Social isolationCaregiving consumes so much time and energy that you might withdraw from social activities or outside connections. The isolation so many caregivers feel leads to loneliness, yet another trigger for depression. Not having enough or any social support can exacerbate emotional and mental stress and make it harder to cope.Burnout The relentless demands of caring for a loved one can lead to intense caregiver stress, which over time, contributes to emotional exhaustion and pervasive negative thoughts. When family caregivers are unable to manage this stress, they may experience caregiver burnout.Financial strainBeing a caregiver can be financially taxing, especially if you cant work the hours you once did or you need to leave your job entirely. There are often costs associated with medical care, specialized equipment, or other expenses that cause financial strain. The added pressure of worrying about money may further contribute to depressive symptoms.How Does Diagnosis Work?To diagnose any type of depression, you need to get a comprehensive evaluation from a trained professional. You can start with your primary care physician, or you can find a therapist. Diagnosing depression involves several key steps to rule out other potential or comorbid conditions.The process for diagnosing caregiver depression generally includes the following:Getting a clinical assessmentGoing through a symptom checklist or standardized screening questionnaireReviewing medical and family history Getting a physical examHaving a mental health evaluationExploring differential diagnosesSeeking ongoing monitoringWhile depression can look different in each person, in a caregiver it is especially important to assess depression as the physical and emotional toll of caregiving often goes unacknowledged. Being able to openly discuss the impact on the caregiver and not assume changes they are experiencing simply come with the territory of being a caregiver. Some examples include changes in appetite, sleep, mood, feelings of agitation, loss of interest in activities, and/or physical ailments. Talkspace therapist Jill Daino, LCSW-R, BC-TMHTips for Managing Depression as a CaregiverAlthough it can be challenging, you can learn to balance depression and caregiving. Its easier when you know about effective self-care strategies, support, and other coping tools. Tips to help you cope with depression from caregiving can include:Using self-care: Its important to make time for activities, people, and things you enjoy. Self-care for caregivers can be as simple as reading, going for a walk, or planning a night off to meet up with friends. If you dont have help or support, respite care services can step in so you can take much-needed and critical time off to maintain your mental well-being.Seeking professional help: Dont hesitate to work with a mental health professional who can offer you guidance and coping tools through therapy for depression.Finding a support network: Connecting with friends, family, or support groups lets you share some of the pain youre going through. Having a network of people who understand can reduce feelings of isolation and offer you emotional relief.Being realistic with your expectations: Remind yourself that you cant possibly do everything perfectly. Set realistic and achievable goals, and try to accept that its OK if you need help or have to delegate responsibilities from time to time.Practicing mindfulness and other relaxation techniques: Mindfulness practices like meditation or deep breathing exercises are proven to reduce stress and anxiety. According to research, mindfulness can be as effective as medication in treating depression in some people. Incorporating relaxation techniques into your daily routine will help you manage depression and maintain mental clarity so you can be more effective in your role as a caregiver.Creating a routine: Routines provide stability and predictability in everyones life. They can also help you manage your time and reduce chaos that might be contributing to feeling depressed. Staying active: Regular exercise is crucial to maintaining a positive mood and healthy energy levels. Activities like yoga, walking, or light stretching can significantly improve your tolerance and reduce daily stress.Prioritizing sleep and a healthy diet: Eating well and getting enough sleep does wonders for managing depression. Youd be surprised how much of a difference nourishing your mind and body can make. Find Professional Support for Caregiver DepressionOvercoming caregiver depression is possible, but it can help to seek professional support. Its normal to be nervous or hesitant about reaching out for help, but its a sign of strength and can be a positive step toward recovery.Talkspace offers a unique and accessible way to seek therapy, especially if the demands of your role limit your time and ability to get away. Online therapy gives you access to licensed mental healthcare professionals so you can get help when, where, and how you need it.  Take the first step toward getting help with your depression so you can provide the best care possible to those who need you. Start your journey toward managing caretaker depression by getting online treatment for depression at Talkspace.Sources:Caregiver Depression: A Silent Health Crisis Family Caregiver Alliance. Family Caregiver Alliance. Published July 14, 2021. https://www.caregiver.org/resource/caregiver-depression-silent-health-crisis/. Accessed August 13, 2024.Plieger T, Melchers M, Montag C, Meermann R, Reuter M. Life stress as potential risk factor for depression and burnout. Burnout Research. 2015;2(1):19-24. doi:10.1016/j.burn.2015.03.001. https://www.sciencedirect.com/science/article/pii/S2213058614200088. Accessed August 13, 2024.Lu S. Mindfulness holds promise for treating depression. https://www.apa.org. https://www.apa.org/monitor/2015/03/cover-mindfulness. Accessed August 13, 2024.Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.