Lexington Counseling and Psychiatry Updates

How Faith and Spirituality Can Support Mental Health

Mon, 06 Apr 2026 13:03:29 GMT

Faith and Spirituality in Mental Health

Faith and spirituality can be powerful sources of support for mental health. Many individuals seek therapy not only to cope with life stressors but also to explore deeper questions such as “Why do bad things happen?” or “How do I make meaning of this?” Faith and spirituality can help individuals develop a sense of purpose and understanding when facing life’s challenges (National Alliance on Mental Illness [NAMI], n.d.-a).

Organizations such as the National Alliance on Mental Illness (NAMI) emphasize that structured faith communities can foster connection, belonging, and emotional support. Religion often provides community support and guidance for living, both of which can positively impact mental health (NAMI, n.d.-b). For example, participating in congregational gatherings can reduce isolation and promote a sense of unity and stability (NAMI, n.d.-a). Teachings within faith traditions also encourage values such as compassion, forgiveness, and gratitude, which contribute to emotional well-being (NAMI, n.d.-b).

Spirituality, while sometimes connected to religion, can also exist independently. It involves forming a connection to something larger than oneself and developing self-awareness and meaning. Spiritual practices such as meditation and reflection can promote relaxation, reduce stress, and improve emotional health (NAMI, n.d.-a). These practices also encourage mindfulness and personal growth, allowing individuals to better understand themselves and their place in the world (NAMI, n.d.-b).

The American Psychological Association highlights that integrating religion and spirituality into therapy can be beneficial when it aligns with a client’s beliefs. Many individuals value being able to discuss their spiritual perspectives in treatment, and clinicians are increasingly recognizing the importance of addressing these aspects in culturally responsive care (American Psychological Association, 2023). Research also shows that spirituality-based approaches, such as mindfulness and meditation, can support coping and improve mental health outcomes (American Psychological Association, 2023).

Despite these benefits, individuals may feel hesitant to discuss faith or spirituality in therapy due to stigma, fear of judgment, or differences in beliefs. However, culturally competent therapists work to understand and respect each client’s background, including their spiritual or religious identity. NAMI emphasizes the importance of culturally competent care, where therapists acknowledge diverse perspectives and adapt their approaches to meet clients’ unique needs (NAMI, n.d.-c). This is especially important for marginalized populations, whose cultural and spiritual identities may play a significant role in their mental health experiences.

The integration of faith, spirituality, and counseling reflects a holistic approach to mental health. Faith can provide meaning, community, and coping tools, while spirituality promotes self-awareness, empowerment, and emotional balance. Together, they can support resilience and recovery when incorporated appropriately into therapy. Rather than avoiding these topics, mental health professionals can create safe spaces for clients to explore their beliefs as part of their overall well-being.

At Lexington Counseling & Psychiatry, our team includes highly qualified therapists who are trained in multicultural competency and who offer faith-based counseling. We hold space for clients to navigate all areas of wellness. Call our office at 859.338.0466 to schedule an appointment with one of our providers for marital, individual, or family counseling. Our current offices are in Lexington, Frankfort, and Richmond, KY. We have been trusted mental health professionals in Central Kentucky for 25 years!

https://www.nami.org/blog/the-mental-health-benefits-of-religion-spirituality/

https://www.nami.org/living-with-a-mental-health-condition/faith-spirituality/

https://www.nami.org/blog/why-we-need-more-culturally-competent-therapists/

https://www.apa.org/monitor/2023/11/incorporating-religion-spirituality-therapy

The Role of Therapy in Traumatic Brain Injury Recovery

Fri, 06 Mar 2026 14:45:00 GMT

Traumatic Brain Injury Recovery

Traumatic brain injury (TBI) is a major public health issue in the United States. According to the National Library of Medicine, approximately 18.2% of the U.S. population has experienced a traumatic brain injury at some point in their lives. Research also indicates that males are more than twice as likely as females to sustain a TBI that involves loss of consciousness. The month of March is recognized as Brain Injury Awareness Month, which highlights the importance of education, prevention, and treatment related to brain injuries (National Library of Medicine, 2023).

Treatment for traumatic brain injuries often requires a multidisciplinary approach. Rehabilitation services may include cognitive therapy, physical therapy, speech therapy, and occupational therapy to support recovery and improve daily functioning. Medications may also be prescribed to manage common symptoms such as headaches, anxiety, depression, and post-traumatic stress disorder (PTSD).Individuals who experience brain injuries frequently report changes in their emotional, social, and behavioral functioning. The Association for Behavioral and Cognitive Therapies note that these changes are particularly common in cases involving moderate to severe injury due to damage to brain tissue. Individuals may experience difficulties with emotional regulation, increased irritability, impatience, mood instability, reduced motivation, and symptoms of depression. These changes may occur as a result of neurological damage to areas of the brain such as the frontal lobes or limbic system, as well as psychological responses to the injury and the stress of adapting to lifestyle changes. In addition, a person’s coping strategies prior to the injury and the level of social support available after the injury can significantly influence recovery outcomes (Association for Behavioral and Cognitive Therapies, 2022).

Cognitive Behavioral Therapy (CBT) is a well-established psychological intervention that can be beneficial for individuals experiencing the cognitive, emotional, and behavioral effects of traumatic brain injury. CBT focuses on identifying and modifying unhelpful thought patterns and behaviors that may contribute to emotional distress. Through structured therapeutic techniques, individuals can learn strategies to improve concentration, strengthen memory skills, and develop effective problem-solving abilities. CBT can also help individuals manage mood disturbances, anxiety, and depressive symptoms by promoting cognitive restructuring and adaptive coping strategies.

In addition to cognitive and emotional concerns, CBT can help address behavioral changes that may develop after a brain injury. Individuals may experience impulsivity, reduced frustration tolerance, or difficulties in social interactions. Behavioral interventions, including exposure techniques and behavior-modification strategies, can assist individuals in building healthier responses and improving social functioning. Overall, CBT provides a structured and evidence-based framework that supports individuals as they adjust to the cognitive and emotional challenges associated with a traumatic brain injury.

Eye Movement Desensitization and Reprocessing (EMDR) therapy has also been explored as a supportive treatment for individuals with mild to moderate traumatic brain injuries. Research suggests that EMDR may contribute to improvements in sleep quality, emotional regulation, and balance while reducing symptoms such as anger, irritability, sadness, and fear. Additionally, EMDR therapy may support individuals experiencing cognitive difficulties such as slowed processing speed, word-finding challenges, attention problems, headaches, dizziness, fatigue, anxiety, and depression. Reports from individuals receiving EMDR therapy for traumatic brain injuries have noted improvements including reduced suicidal ideation, decreased symptoms of depression and anxiety, return to work or school activities, improved sleep, better orientation while driving, reduced reliance on seizure or psychiatric medications, and an overall improvement in quality of life (Morrisey, 2023).

Finally, providing a supportive and safe therapeutic environment is essential for individuals coping with the emotional consequences of a traumatic brain injury. Mental health professionals can help individuals process the grief associated with changes in their abilities and lifestyle following an injury. Therapy can also validate personal experiences, rebuild confidence, and promote a sense of safety and stability. Through this supportive process, individuals can develop coping skills that help them manage ongoing challenges and work toward improved functioning and well-being.

At Lexington Counseling & Psychiatry, our team includes highly qualified therapists who are trained in CBT and certified in EMDR therapy and can provide a safe space for clients to be heard and develop skills to cope with a TBI. Call our office at 859.338.0466 to schedule an appointment with one of our providers for marital, individual, or family counseling. Our current offices are in Lexington, Frankfort, and Richmond, KY. We have been trusted mental health professionals in Central Kentucky for 25 years!

Prevalence of Traumatic Brain Injury in the General Adult Population of the USA: A Meta-Analysis - PubMed

Adult Traumatic Brain Injury for Mental Health Professionals | Fact Sheet - ABCT - Association for Behavioral and Cognitive Therapies

https://www.abct.org/fact-sheets/adult-traumatic-brain-injury-for-mental-health-professionals/

https://www.mentalhealth.va.gov/healthcare-providers/tbi.asp

Communicating with Intention: Tools for Stronger Relationships

Tue, 10 Feb 2026 14:48:12 GMT

Skills for Communicating in Relationships

Effective communication is fundamental to building strong relationships and fostering enduring connections. It is often easy to get lost in the weeds of difficult conversations and to engage in unhealthy communication strategies which might include stonewalling, defensiveness, criticism, or contempt. The Gottman’s refer to these as the Four Horsemen which they suggest can predict the end to relationships. Developing effective strategies and using helpful tools to address these conflict styles is crucial, especially since healthy communication is rarely taught. Below are a variety of ideas that can enhance communication and connection in a relationship.

Active listening skills are essential to letting your partner know that you are present, interested, and engaged. This includes refraining from interrupting, offering nonverbal encouragers such as eye contact and head nodding and disengaging from distraction. Next, reflecting dialogue demonstrates that you have understood their perspective and gives opportunity to seek clarity. Validation and reassurance are two important concepts that people often mix up. Validation communicates to someone that their feelings are understandable and recognized, while reassurance offers comfort and affirms a sense of safety. It is important to listen with the intent to understand, not just to respond. By trying to listen first, you’re more likely to be heard, validated, and understood yourself. When your partner feels listened to and understood, they are usually calmer and more willing to give you the attention and space you need to express your feelings thoughtfully and completely.

Marriage and family counselor, Gary Chapman proposes that there are five love languages, offering a framework to help individuals and their partners identify their primary love language. This approach aims to enhance communication and foster stronger feelings of affection within relationships. The five love languages are quality time, acts of service, words of affirmation, receiving gifts, and physical touch. It’s important to express love in the way your partner values, not just your own preference. For example, if one person prefers physical touch but their partner values acts of service, focusing only on touch may lead to disconnection. Being aware of your partner's love language helps strengthen your relationship.

Establishing clear boundaries regarding communication is essential for effective dialogue and conflict resolution. Partners may wish to consider the timing and setting when addressing disagreements, such as refraining from initiating conflict discussions immediately before bedtime or upon arrival home from work. An additional boundary might include implementing a designated word to signal the need for a pause in conversation. It is advisable to define this pause, for instance, as a fifteen-minute interval during which both parties remain in the residence and engage in self-regulation activities—such as deep breathing, journaling, or constructive distractions like hobbies. This approach can help prevent emotional escalation and reduce the risk of stonewalling. When partners commit to listening with empathy, expressing love intentionally, and respecting boundaries, communication becomes a pathway to deeper understanding rather than conflict.

Here at Lexington Counseling & Psychiatry, our team includes highly qualified therapists certified in the Gottman Method for marriage and family counseling. They are equipped to assist clients in addressing conflicts and identifying effective solutions to improve relationship dynamics. Call our office at 859.338.0466 to schedule an appointment with one of our providers for marital, individual, or family counseling. Our current offices are located in Lexington, Frankfort, and Richmond, KY. We have been trusted mental health professionals in Central Kentucky for nearly 25 years!

Article Refrences:

https://www.psychologytoday.com/us/blog/rediscovering-love/201607/deeply-meaningful-way-communicate-your-partner

https://www.gottman.com/blog/the-four-horsemen-recognizing-criticism-contempt-defensiveness-and-stonewalling/

https://wellbeing.jhu.edu/blog/2024/10/18/communication-in-relationships-doesnt-have-to-be-scary/

https://www.psychologytoday.com/us/blog/click-here-happiness/202009/what-are-the-5-love-languages-definition-and-examples

How to Find a Provider That Fits Your Needs

Thu, 08 Jan 2026 14:19:36 GMT

How to Find a Provider That Fits Your Needs

What are your new year goals? Do you want to expand your mental health, grow emotionally, develop friendships and new hobbies, heal from past hurts, or even find a safe space to talk about recent stressors? A mental health therapist can help. But finding the right provider can be trying.

First, it is important to know the type of provider you need. Mental Health Therapists are professionals who diagnose and treat mental health disorders. This group includes Licensed Clinical Social Workers (LCSW) and Licensed Professional Clinical Counselors (LPCC), both of whom hold master's degrees and are fully licensed. Additionally, providers under supervision with a master's degree include Certified Social Workers (CSW) and Licensed Professional Counselor Associates (LPCA). Psychologists typically hold a doctoral degree such as a Ph.D. or Psy.D., and their work involves conducting assessments through tests and evaluations, researching behavior, and providing mental health therapy. Psychiatrists, on the other hand, possess a Doctor of Medicine (M.D.) or Doctor of Osteopathic Medicine (D.O.) degree, enabling them to diagnose and treat mental health conditions with a primary focus on prescribing medication. Other medication providers include Advanced Practice Registered Nurses (APRN) and Psychiatric Mental Health Nurse Practitioners both who have advanced education and specialized training in assessment ,diagnosing, treatment and management of patient care. However PMHNP's had a psychiatric focus in their education.

Begin by identifying your specific needs, such as the issues you are seeking assistance with, your preference for in-person or telehealth services, and your payment method—whether out-of-pocket or insurance-based. Several online platforms can assist you in making these determinations; for instance, Psychology Today enables users to filter providers according to selected criteria. You can also contact your insurance provider through member services to find in-network providers. Once you have compiled a list of suitable practitioners, it is advisable to contact the provider or their office to confirm relevant experience and areas of specialization. Additionally, verify that your insurance is accepted and request information regarding costs. Inquire about the type of therapy offered, including whether it is short-term or long-term, and which therapeutic approaches are utilized (e.g., CBT, DBT, EMDR, ACT, ART).

It is essential to recognize that identifying an appropriate therapeutic provider often requires time and consideration. While this process can be difficult, therapy requires trust and a sense of safety. Individuals are encouraged to ask pertinent questions, communicate their needs clearly, and inform providers if they believe another practitioner may be better suited to their requirements. Finally, it is important to approach therapy with diligence. The initial sessions are generally devoted to intake and assessment, allowing the clinician to gather information regarding your history, current symptoms, and counseling objectives in order to formulate an appropriate treatment plan. Subsequent sessions focus on building rapport and provide valuable insights, ultimately leading to substantive therapeutic work.

If you are ready to begin your therapeutic journey or have questions about a provider that might be a good fit, call our office at 859.338.0466 to schedule an appointment to work with one of our providers. Our current offices are located in Lexington, Frankfort, and Richmond, KY. We have been trusted mental health professionals in Central Kentucky for nearly 25 years!

Supporting Articles:

https://www.psychologytoday.com/us/types-of-therapy

https://www.apa.org/ptsd-guideline/patients-and-families/finding-good-therapist

https://ezracounseling.com/finding-the-right-fit-what-lpc-lcsw-lmft-and-psyd-mean-for-you/

https://studyfinds.org/finding-right-therapist-mental-health/

https://www.mayoclinic.org/diseases-conditions/mental-illness/in-depth/mental-health-providers/art-20045530

Screen Use and The Impact on Attention

Mon, 15 Dec 2025 18:42:00 GMT

Social Media and ADHD

There are varying opinions about social media and its impact on society. One might consider how social media and technology connect us to the community and offer outlets to share. However, another position discusses that scrolling and social media use can mimic and exacerbate symptoms of ADHD. Now that generations have seen the long effects of recurrent social media use across decades, researchers are focusing on how to protect and support children from social media and screen time.

Research has found that children with ADHD are at a higher risk of being drawn to digital media, including games and social media, because these platforms often provide more immediate rewards that are especially appealing to them (Thorell et al., 2022). This increased attraction can make children with ADHD more susceptible to developing addiction problems. Furthermore, extensive digital media use can worsen ADHD symptoms and related issues, both directly—due to features like violent content, fast pace, multitasking, and quick rewards—and indirectly, by negatively impacting academic performance and social relationships.

Another contributing factor to social media related to ADHD is the impact of scrolling. Individuals with ADHD often have sensitive nervous systems and when chronic scrolling occurs “It amplifies worry, sadness, and anger, often leading to irritability and mood swings. Over time, this stress can result in emotional exhaustion or a sense of hopelessness” (Guy-Evans, 2025). Intervening in the social media boom is essential, as increased screen time may raise the risk of psychological disorders like anxiety and depression. Because chronic social media use can resemble ADHD and related conditions, clinicians must carefully distinguish between these disorders and comorbidities for accurate diagnosis and effective treatment recommendations.

Clinicians recommend several interventions and strategies such as creating alternatives for children to experience dopamine. First, promote offline activities including sports or physical activity, family time to play games or get creative with a craft, and encourage curiosity and imagination. It is also recommended to set clear boundaries and routines such as time limits for use with parental controls, giving warnings for transitioning away from screen use, and breaking screen time into small chunks such as twenty to thirty minutes to prevent overstimulation or behavioral dysregulation. Most importantly, teach children self-regulation skills through deep breathing, grounding, and mindfulness. Parents can do this by modeling behavior; for example, if you are stressed after work and need to decompress, avoid scrolling on your phone and try a walk and practice deep breathing. Additionally, parents can engage in purposeful media such as using the virtual public library or using media to research interests.

At Lexington Counseling and Psychiatry, our clinicians can diagnose, treat, and prescribe management for ADHD. Our current offices are located in Lexington, Frankfort, and Richmond, KY. We have been a trusted mental health treatment provider in Central Kentucky for 25 years! Call our offices today to schedule or learn more at 859-338-0466.

Supported Articles:

https://pmc.ncbi.nlm.nih.gov/articles/PMC11272698/

https://creyos.com/blog/adhd-and-social-media

https://www.simplypsychology.org/adhd-doomscrolling.html

Preparing for the Holidays: Focusing on Mental Health

Mon, 10 Nov 2025 18:28:18 GMT

Preparing for the Holidays: Focusing on Mental Health

When Halloween ends and November is here, what do you think of? Typical holiday images may come to mind including sipping hot cocoa around a fireplace or looking over a long narrow dining table with plated Thanksgiving dishes. Despite the festive atmosphere, many individuals experience significant stress and depression during the holiday season. A 2021 study by NAMI found that three in five Americans report negative impacts on their mental health at this time. Furthermore, the American Psychological Association indicated that 43% of those who experience increased anxiety during the holidays believe this stress interferes with their ability to enjoy the season.

Holiday stress can range from feelings of overwhelm related to planning and increased exposure to family systems, anticipating conflict, financial strain, to missing loved ones. It's important to take time to develop skills and strategies to cope with what westernized culture calls the busy holiday season, to maintain mental health. Mindfulness is a practical first step in navigating the holiday season. By intentionally focusing on a present moment without judgement, allows us to observe experiences fully without criticism or comparison. Mindful awareness helps us to explore what truly makes a holiday meaningful, whether that is creating new traditions, honoring old ones, or taking quiet moments of reflection. In practice, start by defining your intentions and explore what you hope to gain such as emphasizing gratitude, engaging in spirituality, or slowing down to embrace the moment which can reduce stress and enhance your enjoyment of the holidays.

Secondly, it is important to focus on setting boundaries with yourself and others. You may find that you sometimes overextend yourself or struggle to say no in order to avoid potential conflict. To establish healthy boundaries with others, consider expressing your thoughts and needs using a clear, structured approach through “I statements.” Setting boundaries with oneself can be tricky too. First try a cognitive behavioral approach. Notice your thought patterns, then emotions, how your body feels, and what behaviors are present. Each of these clues us into what we need and will help determine appropriate boundaries. If I feel tense, anxious, low on energy for conversation, and avoid others, this may signal a need for a break and self-care to recharge. Most importantly, validating emotions and practicing self-care allows us to notice our unmet needs and focus on intentionally meeting them. Keeping routines, creating moments of calm, doing things you enjoy, and fueling the body well can be helpful starting points.

Lastly, holidays can bring about challenging reminders of grief or loss. It is appropriate to speak with your mental health provider prior to let them know about anticipatory grief or trauma reminders so that you can come up with a plan of action. A comprehensive action plan may incorporate coping strategies designed to facilitate distraction, foster self-validation and self-compassion, identify sources of social support such as trusted individuals or designated safe locations for respite, and include access to professional crisis resources. If you are seeking an individual therapist, please call our office at 859-338-0466. If you are in crisis, you can call or text the Suicide & Crisis Lifeline at 988 or The Ridge at Behavioral Health System at 800-753-4673.

Sources:

· American Psychological Association. (2023, November 30). Even a joyous holiday season can cause stress for most Americans [Press release]. https://www.apa.org/news/press/releases/2023/11/holiday-season-stress

· ‌The Most Difficult Time of The Year: Mental Health During the Holidays. (2024, February 7). NAMI. https://www.nami.org/from-the-ceo/the-most-difficult-time-of-the-year-mental-health-during-the-holidays

Understanding your Attachment Style to Improve the Quality of your Relationships with Self and Others

Sat, 11 Oct 2025 11:33:47 GMT

Understanding Attachment Styles

Attachment Theory was developed by John Bowlby and was a theory that has been long studied which focused on the relationship between a child and caregiver. The research shows that how we emotionally bond, how we interact with the caregiver, as well the responsiveness of our caregiver to our needs as a child through each developmental stage can have lasting impacts to the foundation of how we develop attachments within our relationships as adults. John Bowlby categorized these into four attachment styles.

The four attachment styles identified from attachment theory, include secure attachment, anxious attachment, avoidant attachment, and anxious - avoidant (also known as disorganized) attachment. Understanding our attachment style can help us learn about why we may respond, behave, and form certain types of relationships with others. It can also help us recognize changes that may need to occur to form a more secure attachment within our interpersonal relationships. Working with a therapist in counseling can be a great tool to work towards building a more secure attachment style.

Individuals with a secure attachment style have more balanced and healthy relationships within their lives. They show more comfortability with intimacy and vulnerability, as well addressing their needs, navigating conflict, and contentment within themselves. They do not need to seek validation or approval of themselves through their partners or other relationships. An adult who has a secure attachment style more than likely had a caregiver who showed consistency with meeting the physical and emotional needs when they were a child.

Individuals with an anxious attachment style show concern around the fear of abandonment within their relationships. They have a high desire for intimacy from their partners and can be more sensitive to the mood changes, behaviors, and actions of others within their relationships. An individual with an anxious attachment style may be viewed by others as needy, clingy, sensitive, and someone who has a difficult time with trust. An adult who has an anxious attachment style more than likely had a caregiver that did not provide consistency with meeting the physical and emotional needs of this adult when they were a child.

Individuals with an avoidant attachment style show more guardedness within their relationships. They are individuals who are more self reliant and more likely to not seek emotional support by their partner or other relationships. They are observed to be more emotionally distant. An adult with an avoidant attachment style more than likely had a caregiver that met their physical needs, but the emotional needs when they were a child were not met.

Individuals with a disorganized attachment style show more inconsistencies of their actions and behaviors within their relationships. They may seek closeness and show more anxious traits, but then pull away and show more avoidant traits if they feel like someone is getting too close.There is unpredictability by someone with a disorganized attachment style. An adult who has a disorganized attachment style more than likely had an unstable and unpredictable home environment, as well as a relationship with their caregiver as a child.

If you are ready to find understanding of your attachment style and improve connectedness within your relationships, call our office at 859.338.0466 to schedule an appointment to work with one of our providers. Our current offices are located in Lexington, Frankfort, and Richmond, KY. We have been trusted mental health professionals in Central Kentucky for nearly 25 years!

Supporting articles:

https://www.attachedthebook.com/wordpress/about-the-book/

https://health.clevelandclinic.org/attachment-theory-and-attachment-styles

https://pmc.ncbi.nlm.nih.gov/articles/PMC10047625/

https://www.verywellmind.com/what-is-attachment-theory-2795337

https://positivepsychology.com/attachment-theory/

The Benefits of Therapy

Mon, 08 Sep 2025 17:45:49 GMT

The Benefits to Therapy and Why It Is Important to Seek out Help

Research has shown over the years how beneficial seeking help from a mental health professional can be when facing challenges life may bring. Society is breaking the stigma of seeking out help no matter how big or small a life challenge may be. Some of the shown benefits to receiving mental health treatment, include expanding your support network, enhancing problem solving and critical thinking, enhancing coping skills to alleviate symptoms impacting functioning, improving meta-cognition, allowing self to have assistance in making behavior adaptations, and accountability.

When seeking out a mental health professional, there are important considerations to evaluate to make sure you are finding the right fit for you. Some of these considerations are, does their schedule fit with your schedule? Do you have a preference between a male vs. female professional? Do you prefer an in person vs. telehealth appointment? Do you have a preference with the age of your mental health professional? Is the mental health professional in network with your insurance or is this professional private pay and will this impact a financial strain? Are they specialized or informed in the area you are seeking out assistance with? After you have been seen and working with a mental health professional, do you feel heard and understood in your sessions? If you are not feeling heard or understood, do you feel comfortable expressing this to your mental health professional? Do you feel like you can be open and honest with your mental health professional? If you do not feel like you can, this may impact your treatment and is an important conversation to have with your mental health professional.

When deciding to start counseling for the first time, it can be nerve wracking and uncomfortable.These are normal emotions that can be felt starting this process.To help this process and ease some of these emotions, it can be useful to have an idea of what to expect starting to work with a mental health professional. At Lexington Counseling and Psychiatry, after making contact with our office, administration will help assist you take the first steps to finding a provider with open availability meeting your needs.There then will be initial paperwork to be filled out by you through a HIPPA compliant portal for the provider to review prior to your first appointment. Being as detailed and honest as you can with this initial paperwork can help give the provider the ability to be best prepared for your first session. Your first session is for you and your provider to get to know more about you, as well start to build the therapeutic relationship between you and the provider. This session usually will last 55 minutes. You may also explore treatment goals and make a decision on how often you and the provider will meet depending on your needs. This can look weekly, bi-weekly, or every few weeks. The length of how long treatment with a provider will need to be dependent on the goals and time needed in treatment. This can be less than 6 months, longer than 6 months, and can also fluctuate throughout life.

Therapy is looked at as a tool in your life tool box and can be utilized whenever felt like it is needed. If you are ready to add therapy to your ‘life’ toolbox, call our office at 859.338.0466 to schedule an appointment to work with one of our providers. Our current offices are located in Lexington, Frankfort, and Richmond, KY. We have been trusted mental health professionals in Central Kentucky for nearly 25 years!

Resources:

https://mhanational.org/resources/therapy/

https://www.nimh.nih.gov/health/topics/psychotherapies

https://www.coe.edu/student-life/health-wellness/mental-health-counseling/potential-benefits-counseling

https://www.psychiatry.org/patients-families/psychotherapy

How to Build Success When Recovering from Substance Use

Thu, 14 Aug 2025 21:08:37 GMT

Substance use is a growing health concern. 47.7 million Americans reported the use of illegal substances according to a study conducted in 2023 by The National Center for Drug Abuse Statistics. A Substance Use Disorder (SUD), defined by The American Psychiatric Association, is ‘a complex condition in which there is uncontrolled use of a substance despite harmful consequences.’ The American Psychiatric Association recognizes that someone who has a SUD has an intense urge to engage in any of the listed substances - alcohol, tobacco, or psychoactive substances that impact daily functioning, interpersonal relationships, and overall health. Another term well known for SUD is addiction.

There is no single cause for a SUD but rather, a combination of factors can contribute to its development. Self-medication, genetics, peer pressure, curiosity, performance enhancement, and medical use turned misuse can all lead to someone engaging in problem use with substances and even addiction.

Another study conducted in 2023 by the Substance Abuse and Mental Health Services Administration, showed that 70% of people who sought out treatment for substance abuse/misuse reported improvements to their overall health and functioning within the first year of treatment. There are several available options for treatment, including outpatient care, intensive outpatient care, and in-patient care treatment. It is also important to have a collaborative approach when it comes to treatment for a SUD to have the best outcome, which can include medication management, individual therapy, group therapy, peer support, AA/NA meetings, sponsor, and a healthy support system within interpersonal relationships.

It's important to remember that addiction is not a moral failing, it's a complex medical condition that can affect anyone. Compassion, understanding, and proper treatment are essential to recovery and can lead to successful outcomes. Some treatment modalities that have shown success in therapy when treating SUD include Cognitive Behavioral Therapy (CBT), Contingency Management (CM), Motivational Enhancement Therapy (MET) and Motivational Interviewing (MI), as well as a facilitated 12 step program and a trauma focused lens.

Whether you're concerned about your own substance use or worried about a loved one, help is available and healing is possible! Call our office at 859.338.0466 to schedule an appointment to work with one of our providers to start your healing journey to recovery. Our current offices are located in Lexington, Frankfort, and Richmond, KY. We have been trusted mental health professionals in Central Kentucky for over 22 years!

Articles and Resources:

https://drugabusestatistics.org/

https://www.psychiatry.org/patients-families/addiction-substance-use-disorders/what-is-a-substance-use-disorder

https://pmc.ncbi.nlm.nih.gov/articles/PMC6175215/

https://www.pyramid-healthcare.com/blog/2019/02/12/self-medication-and-addiction/

https://americanaddictioncenters.org/therapy-treatment

How Do You Implement Lasting Habit Changes?

chelseaconnerlcp@gmail.com (Chelsea Conner) — Wed, 09 Jul 2025 12:46:45 GMT

Successfully Implementing and Making Lasting Habit Changes

A habit is defined by the American Association of Psychology as a’ well-learned behavior or automatic sequence of behaviors that is relatively situation specific and over time has become motorically reflexive and independent of motivational or cognitive influence - that is, it is performed, with little or no conscious intent’. As we come to the second half of this year, it is time to check in with our habits and goals. This time of year when we provide ourselves time to reflect, it is allowing us to take adaptive shifts if we feel like we are falling short of meeting our goals and aspirations of 2025. It is never too late to learn strategies to make adaptive changes to end this year strong and provide better support to continue these habits into years to come.

Statistically, studies have shown that 43% of what we do on a daily basis is done habitually. Studies have also shown that it can take an average of 2 months to 9 months to form a new habit and break old ones. When evaluating the habits that are effective and ineffective in our lives, a helpful tool for building awareness is by engaging in a tracker. When engaging in a tracker you want to log current habits and identify if these are helpful or have become barriers to your current goals. After recognizing the habits you’d like to change, the next step is to prioritize which to start with. It is important to only start with 1 to 2 habits at a time. Attempting to change all recognized unhealthy habits at once can lead to burn out and have a less chance of successful change long term.

Some other strategies that can be useful are habit formulation and habit stacking. Habit formulation includes understanding how a habit is successfully formed, specifically through three components - cue, behavior, reward. A cue is what triggers and initiates the habit, the behavior is the habit, and the reward is the reinforcement of the habit. An example of an unhealthy habit would be, a stressful work day (cue) causing you to binge eat (behavior) to allow yourself to feel better (reward). If you were wanting to make a change to a more adaptive habit then you would prepare a behavior change option that would replace the behavior after the cue. For example: a stressful work day (cue) replacing binge eating with you engaging in journaling or taking a break to walk outside (behavior) to feel less stress (reward).

Habit stacking is an effective strategy to use when you are trying to implement a new behavior into your routine. It helps us remember the new habit we are trying to form. An example of habit stacking would include placing the new habit after an already established healthy habit. For example, if you were trying to implement more self development then habit stacking would look like this - “on my weekly morning work commute, I will listen to a self development podcast Monday through Friday.” What is fantastic about the brain is it adaptable to change, which allows us the possibility to break old habits and rewire neurons to form healthier ones.

Call our office at 859.338.0466 if you're needing assistance to help rebuild healthier habits and finish this year off strong! Our current offices are located in Lexington, Frankfort, and Richmond, KY. We have been trusted mental health professionals in Central Kentucky for over 22 years!

Articles and Resources:

https://dictionary.apa.org/habit

https://jamesclear.com/habit-stacking

https://jamesclear.com/new-habit

https://pmc.ncbi.nlm.nih.gov/articles/PMC3505409/

https://positivepsychology.com/how-habits-are-formed/

https://positive.b-cdn.net/wp-content/uploads/2020/11/Building-New-Habits.pdf

Mental Health Awareness in Men

chelseaconnerlcp@gmail.com (Chelsea Conner) — Mon, 16 Jun 2025 22:33:01 GMT

Creating awareness to break the stigma on men's mental health concerns:

According to the ADAA, Anxiety and Depression Association of America, nearly 1 in 10 men experience anxiety or depression, but less than half seek help. Statistically, men are 4x more likely to die by suicide than women. The research determines the reasoning behind this is due to men using methods that are more harmful, experience more impulsivity, and exhibit fewer warning signs.

Some warning signs of a decline in someone’s mental health can include:

-Agressiveness/irritability

-A “shorter fuse”/ impulsive behaviors

-A decline in changes in energy levels/mood

-A change in appetite (decrease or increase)

-Inadequate sleep

-A decline in concentration

-Increase worry or constant feeling of being on edge

-Self medication with substances

-Physical health impacts - aches, pains, digestive issues

-Isolation from peers/family

-Persistent feelings of hopelessness

-Decline in enjoyment in activities/hobbies

-Obsessive thoughts and rumination

-Thoughts about death/suicide

It is important that we are continuously working towards breaking the stigma with the "manning up” mentality to reduce the barrier of men seeking treatment. Therefore, knowing the warning signs can build awareness and result in providing treatment options sooner, which can include medication management, in-patient care, intensive outpatient care, and outpatient care. Mental health professionals available can range from psychiatrists, psychologists, therapists, counselors, and social workers. Working with a professional that you feel secure, heard, and your needs are being met is significantly beneficial to the felt results of your treatment. Asking questions like these can be beneficial to deciding who would or is the right fit for you:

-Do I prefer a female or male provider?

-Does my provider’s schedule meet my schedule’s needs?

-Do I feel heard, comfortable, and seen when working with the provider?

-Do I feel like my provider is understanding my mental health needs?

-Have my symptoms improved since starting treatment?

-Have I learned strategies and coping skills to improve my quality of life?

If you or someone you know is struggling with suicidal ideation, here are some additional resources: 988 Suicide and Crisis Lifeline at 988 or you can message at 998lifeline.org . If there is a life-threatening emergency, please call 911.

At Lexington Counseling and Psychiatry we are breaking the stigma that finding treatment is not seen as a weakness for men. Call our office at 859.338.0466 to schedule an appointment with one of our providers if you are ready to start your healing journey. Our current offices are located in Lexington, Frankfort, and Richmond, KY. We have been trusted mental health professionals in Central Kentucky for over 22 years!

Articles and Resources:

https://www.nimh.nih.gov/health/topics/men-and-mental-health

https://adaa.org/find-help/by-demographics/mens-mental-health

https://www.aamc.org/news/men-and-mental-health-what-are-we-missing

https://www.nimh.nih.gov/health/statistics/mental-illness

Impacts of Trauma and Treatment Options Available

chelseaconnerlcp@gmail.com (Chelsea Conner) — Fri, 16 May 2025 12:18:28 GMT

Treating Trauma

According to the National Institute of Mental Health, a ‘traumatic event is a shocking, scary, or dangerous experience that can affect someone emotionally and physically’. The impact from a trauma can present in multiple ways. Some of these include feeling intense emotions and experiences at a heightened state. Furthermore, an individual can also have the opposite effect and feel disconnected from their emotions, which can also be referred to as, “feeling numb”. Trauma can impact a decline in concentration, inadequate sleep, cause lack of connectedness within relationships, and can have an individual ruminate on the traumatic event that occurred.

There are many benefits to seeking out professional help if you have experienced a traumatic event in your life. Some of these benefits can include finding clarity and understanding within the trauma, as well as improving emotional regulation by learning coping skills and healing the internal system on an emotional, physical, and psychological level. Professionals can utilize trauma focused modalities to help through this healing journey, such as EMDR and TF-CBT.

EMDR or Eye Movement Desensitization and Reprocessing is an evidence based therapy that focuses on reducing or eliminating the distress of an event so that you can reprocess the memory into a healthier way. EMDR focuses on reducing somatic responses and alleviating any negative belief systems held within the system by using bilateral stimulation (BLS). Bilateral stimulation (BLS) is a natural healing capability our brain is fond of due to BLS occurring when we are in the REM cycle of sleep. EMDR is a beneficial treatment method due to it being a neurological approach versus an approach like ‘talk therapy’. This neurological approach alleviates the individual from having to describe every detail of the traumatic event(s) which reduces retraumatization.

TF-CBT or Trauma-Focused Cognitive Behavioral Therapy is specific to the child and adolescent population. It focuses on the psychological needs of this younger population after experiencing a trauma event(s) by utilizing psychoeducation, cognitive coping skills, trauma narrative, grounding strategies, and gradual exposure therapy. There is a collaborative approach with this modality with the child or adolescent caregiver as well.

At Lexington Counseling and Psychiatry, we have providers that are trained in trauma focused therapies and can offer specialties such as EMDR and TF-CBT. Call our office at 859.338.0466 to schedule an appointment with one of our providers if you are ready to start your healing journey. Our current offices are located in Lexington, Frankfort, and Richmond, KY. We have been trusted mental health professionals in Central Kentucky for over 22 years!

Articles and Resources:

https://my.clevelandclinic.org/health/treatments/22641-emdr-therapy

https://www.apa.org/topics/psychotherapy/emdr-therapy-ptsd

https://www.ptsd.va.gov/understand_tx/emdr.asp

https://pmc.ncbi.nlm.nih.gov/articles/PMC3951033/

https://www.nimh.nih.gov/health/topics/coping-with-traumatic-events

https://tfcbt.org/

https://pmc.ncbi.nlm.nih.gov/articles/PMC4396183/

Optimizing your mental health through positive sleep hygiene

chelseaconnerlcp@gmail.com (Chelsea Conner) — Mon, 14 Apr 2025 17:58:26 GMT

Optimizing your mental health through positive sleep hygiene

Getting better sleep is one of the most powerful tools to improve overall mental health. However, sleep problems are extremely common and almost every adult will experience sleep difficulties at some point in their lifetime. Experiencing challenges with sleep can negatively impact attention, mood, hunger, stress and more. The result of these compounding symptoms due to poor sleep can lead to concerns including relationship difficulties, job challenges, weight issues, and even depression and anxiety. Since positive sleep hygiene is so vital to both physical and mental health, it is important to understand how to improve sleeping patterns.

Optimizing sleep hygiene can be done in a variety of different ways but the positive benefits can be gained from each. The research suggests these strategies to improve sleep and gain the necessary benefits. Finding a bedtime routine, viewing sunlight in the mornings and evenings, and increasing quality and quantity of sleep are all ways we can improve sleep and feel better.

Finding and engaging in a consistent routine at bedtime is the first change to make to have the greatest impact on sleep and mood. Give your body cues it is time to sleep by completing a ritual each night for bed. This can include but is not limited to taking a bath or shower, brushing teeth, reading a book, making a cup of caffeine free tea, listening to soft music, and more. Additionally, going to sleep and waking up at the same time, even on weekends, is incredibly important to set a bodily routine and improve circadian rhythm. Positive benefits of a more consistent routine and a healthier circadian rhythm can include how awake and alert someone feels in the morning and energy and hunger levels throughout the day.

Second, making a point to view sunlight in the mornings and evenings each day helps improve overall wakefulness throughout the day as well as sleep at night. Stepping outside in sunlight for 5 to 20 minutes each day helps to regulate your sleep wake cycles. Research shows that viewing sunlight in this way can improve mood, ability to learn, stress, hormone levels, appetite, and overall mental health.

Finally, good sleep can be defined by both quality and quantity. Dr. Matthew Walker developed the QQRT (Quantity, Quality, Regularity, and Timing) model of sleep. He outlines what is needed to improve sleep in an easy to follow acronym. The quantity of sleep is indicated by getting a range of 7 to 9 hours of sleep each night. Quality of sleep is noted by the most efficient time in bed by limiting naps during the day and interruptions when going to sleep at night. Regularity means keeping bedtimes within 30 to 40 minutes of each other every day. And finally, timing stands for finding sleep schedules that match your preferences and lifestyle, which can even include third shift workers having good and healthy sleep by following these guidelines.

Individuals have sought counseling for years to discuss symptoms and challenges that can be linked to sleep difficulties. By discussing honestly with a trained provider, the link between current behaviors and their impact on functioning, a more direct approach to change and overall improvements can be made. Therapists can help clients work through resistance and identify areas to optimize sleep hygiene and improve overall physical and mental health.

At Lexington Counseling and Psychiatry, we help our clients with these presenting concerns. Our team of professionals can help you work to address symptoms of depression, anxiety, and understanding sleep difficulties that affect your lives and the lives of people you love and care about here in Central Kentucky. If you feel like you need behavioral health help, please call our office in Lexington, KY at 859-338-0466. We provide counseling and therapy, including psychiatric assessment and medication management in Lexington, Richmond, and Frankfort, KY. Contact us today for help. Our professionals are experts on this topic.

Articles and resources:

https://www.hubermanlab.com/episode/guest-series-dr-matthew-walker-the-biology-of-sleep-your-unique-sleep-needs?timestamp=6477

https://www.cell.com/current-biology/fulltext/S0960-9822(16)31522-6

https://onlinelibrary.wiley.com/doi/10.1111/php.12642

https://www.pnas.org/doi/10.1073/pnas.2113290119

https://www.hubermanlab.com/essentials

Understanding How Your Nervous System Impacts Your Thoughts

Mon, 17 Mar 2025 16:33:25 GMT

Understanding Our Nervous System and Our Thoughts

The cognitive model focuses on the importance between thoughts, emotions, and behaviors. It emphasizes that when something happens your mind starts to process through its own thoughts about what has occurred. This then leads to impacting your emotions, which then leads to impacting how you react, respond, and/or behave.

Dosal state, freeze state, and sympathetic state are three states of dysregulation. When we are activated in any of these three states, our thought processes and emotions can be significantly impacted. Understanding how these states impact our thought process can allow us to better manage, cope, and see warning signs before this state worsens our daily functioning.

Below are examples of each state and thoughts that may arise in each state:

-Sympathetic state (or also known as fight/flight): “I can’t handle this, there is too much to be done.”

-Dorsal state (or also known as shut down/numb): “Nothing ever goes right for me.”

-Freeze state (or also known as a combination of Sympathetic and Dorsal): “I need to get everything done, but I just can’t. I am stuck.”

The ventral state is the regulated state of the nervous system. This is where we find safety, security, connection, and homeostasis. An example of thoughts that arise in this state is “Even when things are difficult, I can manage what is ahead.”

If you are wanting to improve your thought process and learn how to cope through a dysregulated state, call our office at 859.338.0466 to schedule an appointment with one of our providers. Our current offices are located in Lexington, Frankfort, and Richmond, KY. We have been trusted mental health professionals in Central Kentucky for over 22 years!

Supporting Articles:

https://pubmed.ncbi.nlm.nih.gov/35941799/

https://neurodivergentinsights.com/dorsal-vagal-shutdown/

https://beckinstitute.org/about/understanding-cbt/

https://pubmed.ncbi.nlm.nih.gov/24387236/

Healthy Ways to Manage Your Anger

Thu, 20 Feb 2025 17:55:13 GMT

Managing Anger

Anger is a normal emotion we feel being human. Anger can be felt within a range of intensity - from annoyed, frustrated, irritated, to severely angry and/or boiling inside. When feeling any range of these emotions, it is important to recognize the impacts of how we express these within our environments and within our relationships with others, as well as ourselves. Sometimes, anger can be expressed by yelling, swearing, and/or by physical aggression (such as throwing, smashing, or hitting). Other times, anger can be used in a positive manner to help motivate positive change or help us recognize unfairness or boundaries that have been crossed that hold importance to our value system.

So, how do we know if anger is becoming a problem within our lives? Here are some questions to consider:

-Has someone expressed concerns regarding your temper?

-Do you engage in substances to manage your anger?

-Do you feel irritable, tense, and/or on edge most of the time?

-When angry, do you break or damage items around you?

-Is your relationships being impacted by your temper or aggressiveness?

Anger management skills are beneficial to help individuals who are struggling with having coping skills to manage and address anger. Some important key points addressed when working in individual therapy with anger management skills are identifying triggers, early warning signs, and learning strategies to help de-escalate in potential escalating moments.

Some specific coping strategies include:

-Taking a time out by temporarily leaving a situation to calm down.

-Grounding techniques, such as deep breathing, muscle tension relaxation, visualization, etc.

-Engaging in physical exercise.

-Recognizing the consequences of reacting off anger.

-Utilizing assertiveness skills to communicate effectively to address root to anger.

If you are struggling with anger and want to learn more about anger management skills, call our office at 859.338.0466 to schedule an appointment with one of our providers. Our current offices are located in Lexington, Frankfort, and Richmond, KY. We have been trusted mental health professionals in Central Kentucky for over 22 years!

Supporting Articles:

https://www.apa.org/topics/anger/control

https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/anger-management/art-20045434

https://my.clevelandclinic.org/health/treatments/12195-anger-management

Untwist Your Thoughts and Overcome Distorted Thinking Patterns

chelseaconnerlcp@gmail.com (Chelsea Conner) — Wed, 15 Jan 2025 16:48:04 GMT

Understanding Cognitive Distortions and Strategies to Utilize to Untwist Your Thoughts

Cognitive distortions are biases in our thought processes that can increase anxiousness, impact self esteem, and decrease overall mood. As a protective factor, our brains are constantly processing our environments and interactions wanting to find conclusions, which can lead to distorted thinking. The Cognitive Triangle represents how distorted thinking can impact our perceptions, which then leads to influence how we feel, then can impact our action (behavior) we then engage in.

A few major cognitive distortions, include:

All or Nothing Thinking: this is where you think in absolute, black or white categories. There is no grey.

Mental Filtering: this is where the focus is only on the negatives and you discount the positives.

Jumping to Conclusions: this has two parts, which includes mind reading and fortune telling. Mind reading is where you assume that others are responding negatively to you without substantial evidence. Fortune telling is where you are predicting something bad is going to occur.

Magnification/minimization: magnification is where you blow things out of proportion, while minimization is where you minimize the importance inappropriately.

Should Statements: this is where you criticize yourself, or others, by utilizing should statements. Example: “I shouldn’t have made that choice.”

Personalization/Blame: personalization is where you blame yourself entirely for something you weren’t entirely responsible for, while blame is where you put entire responsibility on others and overlook your own contributions.

A few strategies to help untwist your thinking, include:

Identifying the distortion: this technique includes writing down your negative thoughts and labeling what distortions are influencing your thought process.

Examine the evidence: this technique includes evaluating what is fact and what is perception. Instead of assuming that your negative thought is true, examine the evidence.

The double standard method: this technique includes disengaging from negative self talk and talking to yourself in a compassionate way like you would a friend or family member.

The semantic method: this technique focuses on substituting degrading and emotionally loaded language with something more neutral to positive. For example: changing “I shouldn’t have made that choice” to “It would have been a better decision if I chose this instead of that.”

Re-attribution: this technique focuses on not assuming the worst of yourself or taking the entire blame to something that happened. This technique focuses on considering all the many factors that contributed to the problem or issue at hand, as well focusing on solving the problem instead of using your energy on fueling guilt and shame.

Are you struggling with anxiety, low self esteem, or a depressed mood that may be due to distorted thinking and want to learn how to untwist your thoughts? Call our office at 859.338.0466 to schedule an appointment with one of our providers. Our current offices are located in Lexington, Frankfort, and Richmond, KY. We have been trusted mental health professionals in Central Kentucky for over 22 years!

Supporting Articles/worksheets:

https://www.health.harvard.edu/blog/how-to-recognize-and-tame-your-cognitive-distortions-202205042738#:~:text=Cognitive%20distortions%20are%20internal%20mental,cut%20down%20our%20mental%20burden

https://depts.washington.edu/uwhatc/wp-content/uploads/2022/07/Cognitive-Triangle_Worksheet_Coping_and_Processing.pdf

Fighting Right and the Four Horsemen

chelseaconnerlcp@gmail.com (Chelsea Conner) — Thu, 19 Dec 2024 02:44:08 GMT

Building a Sound Relationship With Fighting Right and the Four Horsemen

The Gottman method for marriage counseling from the Gottman Institute utilizes the Four Horsemen of the Apocalypse to determine the likeliness of longevity in a relationship. The Four Horsemen includes criticism, defensiveness, contempt, and stonewalling. When a relationship dominantly has one or more of these in their relationship, then repair after conflict can become more difficult, which then leads to further disconnect within the relationship. Thankfully, with years of research conducted by John and Julie Gottman, the Gottman Institute has provided antidotes to help improve connection, as well as allow couples to become masters in working through conflict and find long term happiness with their partners.

Here is a further breakdown of the Four Horsemen and their antidotes:

The first horseman is criticism, which is different from voicing a complaint. When you are criticizing your partner, you are attacking your partner. For example: “You are inconsiderate and rude since you showed up late. You need to think about how your behavior affects others.” Voicing a complaint or feedback looks like this, “I was hurt when you showed up late without letting me know. It would be helpful to prioritize our communication with one another in these situations.” The antidote to criticism is using a gentle start up, which includes using “I” statements to express feelings and our needs we need from our partner.

The second horseman is contempt, which is when you put yourself as better and superior to your partner. Examples of this is by mocking, body language, and/or using statements to purposely make your partner feel less than. The antidote to contempt is showing appreciation for our partner, which can include reminding ourselves of our partner's qualities and the reasons why we love them.

The third horsemen is defensiveness, which is a response to criticism. Our defenses are activated when we feel like we’ve been accused unjustly. Defensiveness more than likely will escalate the issue and continue the conflict. The antidote for defensiveness is taking responsibility, which looks like accepting our partner's perspective and feelings, as well as providing an apology when needed.

The fourth horsemen is stonewalling, which is a response to contempt.This is when one partner shuts down and stops responding. Stonewalling can occur due to our partners feeling flooded. If this is the case, then it is important to take a break and come back to resolving the conflict at another time. The antidote for stonewalling is self soothing, which includes taking a break and engaging in self care or a positive distraction.

This concept can also be utilized between parent and child as well. The difference between a couple vs. a child and parent is that the parent is the one responsible in demonstrating and modeling healthy communication, conflict resolution, and tools to build healthier relationships.

Here at Lexington Counseling & Psychiatry we have many highly skilled therapists certified in the Gottman Method for marriage and family counseling that can help you work through conflicts and find antidotes to resolve challenges in relationships. Call our office at 859.338.0466 to schedule an appointment with one of our providers for marital, individual, or family counseling. Our current offices are located in Lexington, Frankfort, and Richmond, KY. We have been trusted mental health professionals in Central Kentucky for over 22 years!

Supporting Articles/videos:

https://www.gottman.com/blog/the-four-horsemen-in-the-parent-child-relationship/

https://www.gottman.com/blog/the-four-horsemen-recognizing-criticism-contempt-defensiveness-and-stonewalling/

https://www.ted.com/talks/julie_and_john_gottman_even_healthy_couples_fight_the_difference_is_how?subtitle=en

Enhancing Your Ability to Resolve Conflict and Improve Connection Within Relationships

Fri, 15 Nov 2024 17:29:15 GMT

Conflict Resolution and Improving Relationships

Conflict can arise in many types of relationships, such as personal, professional, or daily interactions with others. It is important to understand why conflict may arise and find effective ways to resolve conflict. Conflict Resolution is the process used to find a peaceful outcome.

Some effective strategies include focusing on the problem, not the person. It is important to recognize when aggressive communication and personal insults are implemented this can escalate or sustain the conflict. It is key to know when to take a break, walk away, and return at a later time to continue to resolve the issue at hand.

Other effective strategies can be to utilize assertiveness skills, which include implementing reflective listening and “I” statements. Reflective listening is where you reflect back by stating what the other person has expressed in your own words and confirming your understanding to their side before expressing and sharing your side. “I” statements is a sentence format that takes responsibility for your emotions rather than blaming the other person. This can help reduce the other person from becoming defensive.

Knowing why you are upset is important before working towards conflict resolution. For example, are you really upset that the trash was not taken out? Or are you upset because you feel like there is an uneven share of housework? Additionally, focusing on one issue at a time and not multiple problems that have been left undiscussed is shown to be most effective.This can also help to reduce the other person’s defense mechanisms to be activated and increase the chances of having successful conflict resolution to the problem. Working towards a resolution does not always look like completely agreeing, but finding a compromisable ground that benefits both sides. There isn’t always a perfect answer to a resolution and at the end of the day we have to remind ourselves, we are all human.

Call our office at 859.338.0466 to schedule an appointment with one of our providers if you feel like you have been struggling with implementing conflict resolution. Our current offices are located in Lexington, Frankfort, and Richmond, KY. We have been trusted mental health professionals in Central Kentucky for over 22 years!

Supporting Articles:

https://www.pon.harvard.edu/daily/conflict-resolution/what-is-conflict-resolution-and-how-does-it-work/

https://www.northcentralcollege.edu/news/2022/09/13/why-conflict-resolution-important

https://www.nu.edu/blog/seven-conflict-resolution-tips-for-couples/

https://positivepsychology.com/conflict-resolution-relationships/

Understanding, Treatment, and Support for an Eating Disorder

chelseaconnerlcp@gmail.com (Chelsea Conner) — Wed, 30 Oct 2024 17:54:07 GMT

Understanding Eating Disorder Treatment and Best Practices

The National Eating Disorder Association (NEDA) reported 9% of people, which is 28.8 million Americans, will have an eating disorder (ED) in their lifespan. The NEDA also reported 10,200 deaths per year are caused by an eating disorder. It is important to recognize the need of providing psychoeducation, community resources, and treatment options that can best help individuals suffering with an eating disorder, or disordered eating, get the treatment they need.

The difference between recognizing an eating disorder vs. disordered eating is an eating disorder is a clinical diagnosis that meets criteria from the DSM-V, such as Anorexia Nervosa, Bulimia Nervosa, Binge Eating, and Avoidant Restrictive Food Intake Disorder. Disordered eating is when an individual’s eating patterns are abnormal, but do not meet the specific criteria from the DSM-V (ED) diagnoses, as well these patterns of behavior are only for a limited period of time.

Each of the clinical diagnoses listed above have their own signs and symptoms. For Anorexia Nervosa, some signs and symptoms include extreme restricting eating, excessive exercise, emaciation, extreme focus on being ‘thin’, fear of gaining weight, and distorted body image. For Bulimia Nervosa, some signs and symptoms include engaging in purging behaviors, taking laxatives, excessive exercise, and fasting. For Binge Eating, some signs and symptoms include engaging in consuming large amounts of food in a short period of time, forcing eating when full, and eating alone or ‘in secret’. For Avoidant Restrictive Food Intake Disorder, some signs and symptoms include severe restriction with specific food groups or amount of food consumed, dramatic weight loss in a short period of time, decrease in appetite or interest in food, digestive issues, ‘picky eater’ behaviors.

Early detection has shown to have the best outcomes when treating an eating disorder, or disordered eating. There are three levels of care when it comes to treating an eating disorder, such as in-patient, intensive outpatient (IOP), and outpatient. A collaborative care approach has been shown to have the best results for someone suffering from an eating disorder, including therapy, medication management, and nutritional counseling.

Call our office at 859.338.0466 to schedule an appointment with one of our providers if you feel like you have been struggling with an eating disorder or disordered eating. We have counselors who specialize in this area available to help! Our current offices are located in Lexington, Frankfort, and Richmond, KY. We have been trusted mental health professionals in Central Kentucky for over 22 years!

Supporting Articles:

https://www.eatingrecoverycenter.com/resources/eating-disorder-statistics

https://www.nimh.nih.gov/health/statistics/eating-disorders

https://anad.org/eating-disorder-statistic/

https://www.ohsu.edu/womens-health/why-are-eating-disorders-rise

https://www.nimh.nih.gov/health/publications/eating-disorders#:~:text=Treatment%20plans%20for%20eating%20disorders,and%20monitor%20overall%20well%2Dbeing.

Suicide Prevention Month

chelseaconnerlcp@gmail.com (Chelsea Conner) — Fri, 27 Sep 2024 12:04:16 GMT

September is National Suicide Prevention Month

September is suicide prevention month, which is an important topic of conversation for our office due to our mission to help those navigating life’s challenges. Recent statistics by the CDC show 13.1 million adults have had serious thoughts about suicide, 3.8 million made a plan for suicide, and 1.6 million made attempts with their plan.

A few warning signs of suicide can include an individual talking about wanting to end their life or no longer wanting to live anymore. Expressing feelings of emptiness and hopelessness, as well not recognizing a reason or purpose to live. The individual may also start to withdraw from family and friends. There are risk factors for suicide which include depression, substance abuse/misuse, chronic pain, exposure to violence and/or abuse, as well as a family history of suicide or previous history of suicide attempts by the individual.

*If you know anyone in crisis call or text the 988 Suicide & Crisis Lifeline.

*Call 911 in life-threatening situations.

There have been effective interventions, including brief and long term, that can be utilized with individuals suffering from suicidal ideation (SI). Suicidal ideation is where you engage with thoughts about suicide or have thoughts about how things would be better if you were not living anymore. The National Institute of Health found in 2022, having therapeutic interventions can lead to reduction in suicidal outcomes, specifically 55% in SI and 37.5% in suicide attempts. A few of these effective interventions include safety planning, follow up phone calls, psychotherapies (CBT, DBT), and medication management. Collaborative care is shown to be the most effective approach with individuals suffering with suicidal ideation.

Call our office at 859.338.0466 to schedule an appointment with one of our providers to help navigate your mental health healing journey. Our current offices are located in Lexington, Frankfort, and Richmond, KY. We have been trusted mental health professionals in Central Kentucky for over 22 years!

Supporting Articles:

https://www.nimh.nih.gov/health/topics/suicide-prevention

https://sprc.org

https://www.cdc.gov/suicide/index.html

https://www.psychiatry.org/patients-families/suicide-prevention

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6389707/#:~:text=Despite%20the%20between%2Dstudy%20heterogeneity,and%20suicide%20attempts%20(37.5%25).

Postpartum Anxiety and Depression

chelseaconnerlcp@gmail.com (Chelsea Conner) — Mon, 19 Aug 2024 13:40:21 GMT

Women's Issues

Transitioning through pregnancy and postpartum can be challenging. Recent statistics show that 1 in 8 women will struggle with either Postpartum Depression and/or Postpartum Anxiety. Some symptoms that you can experience with these diagnoses are emotional highs and lows, as well as frequent crying, fatigue, feelings of hopelessness, difficulty caring for the baby, loss of appetite, difficulty sleeping, rage, and intense anxiety that significantly impacts functioning.

Some strategies that can be helpful during the postpartum journey is seeking professional help, either with medication management, therapy, and/or both. Some other helpful tools include finding a support group, prioritizing rest when you can, asking for help with the baby and daily tasks, physical exercise, healthy diet, shower/bath, as well as finding time to engage in self care, even if it is for a shorter period of time than prior to the baby.

At Lexington Counseling and Psychiatry - Office of Paul Dalton - we have providers who can help assist you during your pregnancy and postpartum journey. One of our very own providers, Madison Reed, LPCC, supports women during this journey. She says, “Bringing a new baby home is an exciting time but can be an overwhelming transition! Meeting with a supportive therapist can help you develop a healthy plan for coping with the emotions and changes that come with bringing a little one into the world.”

Call us at 859.338.0466 to schedule an appointment if you are looking for additional support through your pregnancy and postpartum journey. Our current offices are located in Lexington, Frankfort, and Richmond, KY. We have been trusted mental health professionals in Central Kentucky for over 22 years!

Supporting Articles:

https://www.health.harvard.edu/blog/postpartum-anxiety-an-invisible-disorder-that-can-affect-new-mothers-202107302558

https://my.clevelandclinic.org/health/diseases/22693-postpartum-anxiety

https://www.ncbi.nlm.nih.gov/books/NBK519070/

Coping with Anxiety and Stress

chelseaconnerlcp@gmail.com (Chelsea Conner) — Mon, 22 Jul 2024 12:05:43 GMT

Effective ways to Cope with Anxiety and Stress

Anxiety and stress are emotions that can be a natural part of being human. It is important to be aware though when anxiety becomes detrimental to our daily functioning. Some symptoms that can arise if anxiety has become detrimental to our daily functioning are digestive issues, sleep disturbance, chest pain, easily fatigued, rapid heart rate, as well as avoiding completing daily tasks and ruminating on negative thought patterns that keep us from engaging in daily activities.

If these symptoms are occuring on a daily to weekly basis and interrupting your daily functioning, this can be addressed with strategies and coping tools that therapy can be very beneficial for. Some strategies and tools that can be utilized in a therapy setting and be helpful for combating anxiousness are:

Deep Breathing/meditation - engaging in different breathwork exercises, such as box breathing, muscle tension relaxation, and 4-7-8 breath work, as well utilizing visualization techniques and meditation to ground yourself.

5-4-3-2-1 Technique - identify 5 things you see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

CBT - Understanding how your thoughts, feelings, and behaviors are influencing one another. Learning strategies to challenge distorted thinking patterns that could be influencing an increase in anxiety that is impacting daily functioning.

Physical Exercise : Exercise alleviates cortisol within the body, which is known as the stress hormone. It also releases endorphins that help improve mood and decrease anxiety long term.

Other important contributors to stress and anxiety that need to be evaluated due to their negative impacts with increasing anxiety are current nicotine, alcohol, and caffeine usage, as well as sleep hygiene and triggers that increase anxiousness.

At Lexington Counseling and Psychiatry - Office of Paul Dalton - we have providers who can help assist you to learn coping skills to manage your stress and anxiety. Call us at 859.338.0466 to schedule an appointment. Our current offices are located in Lexington, Frankfort, and Richmond, KY. We have been trusted mental health professionals in Central Kentucky for over 22 years!

Supporting Articles:

https://www.nimh.nih.gov/health/topics/anxiety-disorders

https://www.apa.org/topics/anxiety

https://www.psychiatry.org/patients-families/anxiety-disorders/what-are-anxiety-disorders

https://adaa.org/tips

https://www.healthline.com/health/mental-health/how-to-cope-with-anxiety

The Impact of Financial Stress on Health and Functioning

chelseaconnerlcp@gmail.com (Chelsea Conner) — Wed, 05 Jun 2024 18:08:12 GMT

The Impact of Financial Stress on Health and Functioning

According to the American Psychological Association, 74% of Americans are stressed about money. If you find yourself experiencing stress due to financial concerns, you are obviously not alone, but the impacts of financial stress can be harmful and may need to be addressed. Financial stress can manifest itself in various ways including physically, emotionally, and socially.

First, the physical impact of financial stress may present in your body as migraines and headaches, severe anxiety, insomnia/sleep troubles, high blood pressure, muscle tension, and severe depression.

Next, the emotional impact of financial stress might show up as increased feelings of shame or guilt about spending money, over use of credit or debt to avoid feelings of scarcity, using money as a means of control, insecurities about self, and anxiety about money and the future.

And finally, the negative social impact of financial stressors may include increased isolation and avoidance of social events, insecurities and low self worth impacting relationships, and more irritability and triggers causing arguments and tension amongst family, friends, and coworkers.

If you find yourself identifying with a variety of these symptoms in any of the categories, it might be time to reach out for help! Therapy is a proven tool to help with stress and can teach an individual a variety of coping strategies to better manage stressors and overcome current financial challenges. Additionally, therapy can help individuals resolve underlying emotional issues and help build a better relationship with money and gain back control in their lives.

Through therapeutic interventions, you can work to set realistic financial goals and outline a budget to follow, cope with shame and other emotions to provide yourself a break, learn strategies to focus on the present moment and reduce fears of the future, and engage in healthier social outings and relationships.

Here at Lexington Counseling & Psychiatry, our providers understand the impact of financial stressors on an individual and will work to help you in all areas to reduce the impact of stress on your life and improve functioning physically, emotionally, and socially. Call us at 859.338.0466 to schedule an appointment with one of our providers. We accept most major insurances and EAPs to ease the cost burden. Our current offices are located in Lexington, Frankfort, and Richmond, KY. Here, at the Offices of Paul Dalton - Lexington Counseling and Psychiatry, we have been trusted mental health professionals in Central Kentucky for over 22 years! Feel free to check out our website at www.counselinglexingtonky.com to chat with us and find a provider that would be the right fit for you. Additional resources are listed in the articles below. We want to help!

Supporting articles:

https://www.apa.org/news/podcasts/speaking-of-psychology/financial-stress

https://www.psychiatry.org/news-room/news-releases/healthy-minds-monthly-poll-personal-finances-were

https://www.purdue.edu/newsroom/purduetoday/releases/2024/Q2/mental-health-financial-wellness-closely-related-resources-available-to-assist.html

How We Can Better Cope with Grief and Live On With Loss

chelseaconnerlcp@gmail.com (Chelsea Conner) — Mon, 13 May 2024 10:16:23 GMT

Finding Strength After Grief and Loss

Grief is a natural human response we can have. It can present itself as anticipatory or after a loss of some kind. It is important to note that grief does not have a specific end date and can impact individuals differently. There are 5 stages of grief that do not present themselves in a linear pattern. These include denial, anger, bargaining, depression, and acceptance.

Looking at the 8 pillars of strength can help us navigate grief and move forward with the loss.

First pillar looks at our relationship with the person who has passed. Working with the loss is finding new ways to feel close to the loved one and learning that the love for that person has not ended.
The second pillar is the relationship with yourself, which includes understanding your coping mechanisms - adaptive and maladaptive.
Third pillar is understanding how we express grief. It is important to note there is no “right way” to express grief. Some examples of how someone may express grief is by talking about the loved one with others, attending memorials, having quiet reflection, and donating to charities, etc.
Fourth is the time expectation we put onto grief. It is important to not put pressure to feel a certain way by a certain point of time while processing grief.
Fifth is recognizing the connection between mind and body. It is important to acknowledge the physiological component that occurs with our emotions, specifically grief.
Sixth is recognizing our limitations when going through a grief process. Some examples of this may be knowing when you can return to work after loss or what boundaries you may need with others around you.
Seventh is finding structure and flexibility in the chaos and mix of the grieving process. It is important to keep habits and routine to some degree during grief. When we let go of our habits and routine, this can lead to worsening our emotional and physical state. For example, maintaining your physical exercise routine or engaging socially.
Eight is focusing on your somatic sensations if we don’t have words to describe how we are feeling and our thoughts behind our grief process to continue to allow space for processing.

At Lexington Counseling and Psychiatry - Office of Paul Dalton - we have providers who can help assist you through the grief process. Call us at 859.338.0466 to schedule an appointment. Our current offices are located in Lexington, Frankfort, and Richmond, KY - we have been trusted mental health professionals in Central Kentucky for over 22 years!

Supporting Articles:

https://www.health.harvard.edu/mind-and-mood/5-stages-of-grief-coping-with-the-loss-of-a-loved-one

https://juliasamuel.co.uk/pillars-of-strength

https://www.hopkinsmedicine.org/health/caregiving/grief-and-loss

Types of communication and why it is important to understand your communication style?

chelseaconnerlcp@gmail.com (Chelsea Conner) — Sat, 06 Apr 2024 12:53:31 GMT

Why is it important to understand your communication style?

Understanding your communication style can be beneficial to your overall health, as well for the relationships around you. Your communication style impacts your self esteem and self confidence, as well benefits resolving conflict when it arises.There are four types of communication styles - passive, aggressive, passive-aggressive, and assertive.

Passive Communication - the individual is not expressing their needs, thoughts, or feelings, as well allowing others to dominate conversation and putting their needs on the back burner to avoid conflict. Other traits are having poor eye contact and/or low tone of voice. Example of passive communication: “only if you don’t mind” - “It really does not matter to me.” Passive communication can lead to resentment, anger, and invalidation.

Aggressive Communication - the individual utilizes criticism, harsh tone, and domination in their language. There are frequent disruptions, shown inability to listen to others, as well no consideration to others rights. Example of aggressive communication: “If you don’t like how I am doing it then deal with it or go somewhere else.” Aggressive communication can lead to further conflict and escalation, as well as other consequences, such as loss of relationships.

Passive-Aggressive Communication - an individual shows passive traits but is acting intently from aggression. The individual receives control by manipulation and utilizing non direct communication. Example of passive aggressive communication: the silent treatment.

Assertive Communication - the healthiest form of communication is assertiveness, which is when an individual engages in direct, honest communication that respects themselves and others around them. Other traits shown are the ability to listen to others without disruption and make good eye contact. Example of assertive communication: “When you leave the dishes on the table, I feel frustrated because I don’t like to have a mess to clean up after a long work day.”

Do you feel like your communication is impacting your health, ability to handle conflict when it arises, and/or the relationships around you? Call us at 859.338.0466 to schedule an appointment with one of our providers. Our current offices are located in Lexington, Frankfort, and Richmond, KY. Here, at the Offices of Paul Dalton - Lexington Counseling and Psychiatry, we have been trusted mental health professionals in Central Kentucky for over 22 years!

Supporting Articles:

https://umatter.princeton.edu/respect/tools/communication-styles

https://professional.dce.harvard.edu/blog/8-ways-you-can-improve-your-communication-skills/

https://www.choosingtherapy.com/communication-styles/

The Power of Healing Together: Exploring the Benefits of Family Therapy

chelseaconnerlcp@gmail.com (Chelsea Conner) — Wed, 06 Mar 2024 17:18:40 GMT

Benefits of Family Therapy

Family therapy is a form of counseling that focuses on improving communication and resolving conflicts within a family unit. It recognizes that the well-being of an individual is interconnected with the dynamics and relationships within their family. Family therapy can be immensely beneficial by fostering understanding, healing, and growth for all family members involved by:

1. Enhancing Communication:

One of the primary benefits of family therapy is improving communication among family members. Therapists create a safe space where everyone can express their thoughts, emotions, and concerns openly. Through guided conversations, family members learn effective communication techniques, active listening, and expressing empathy. Improved communication strengthens family bonds and promotes healthier interactions.

2. Resolving Conflicts:

Every family faces conflicts and disagreements. Family therapy provides a neutral environment where conflicts can be addressed constructively. Therapists help identify the underlying causes of conflicts, facilitating a deeper understanding of individual perspectives. Through mediation, negotiation, and problem-solving techniques, families can work together to find resolutions that are acceptable to all parties involved. Resolving conflicts promotes harmony, reduces tension, and fosters a more supportive and nurturing family environment.

3. Strengthening Family Bonds:

Family therapy focuses on strengthening the emotional bonds within the family unit. By fostering a sense of togetherness, family members learn to support and trust one another. Therapists guide families in nurturing positive interactions, creating rituals or traditions that promote connection, and fostering a sense of belonging. Strengthening family bonds not only benefits the individuals but also creates a strong foundation for future generations.

4. Healing Past Wounds:

Many families may carry unresolved traumas or past wounds that impact their relationships. Family therapy provides a safe space to explore and heal these emotional scars. Therapists help family members process their emotions and develop strategies to overcome the effects of past experiences. By addressing these wounds, families can break free from negative patterns and create healthier dynamics.

5. Building Coping Skills:

Family therapy equips individuals with valuable coping skills to navigate challenges and transitions. Therapists teach techniques to manage stress, enhance problem-solving abilities, and develop resilience. These skills are not only beneficial within the family context but also empower individuals to face life's difficulties with confidence and adaptability.

6. Supporting Individual Growth:

Family therapy recognizes that individuals within a family system are interconnected. As family members work together towards growth, individually many will see a difference with their own internal healing process, which tends to have a direct impact on strengthening the family unit.

At our offices we have mental health professionals that specialize in working with families! Call us at 859.338.0466 to schedule an appointment with one of our providers who specialize in working with families if you feel like this would be beneficial for you and your family. Our current offices are located in Lexington, Frankfort, and Richmond, KY. Here, at the Offices of Paul Dalton - Lexington Counseling and Psychiatry, we have been trusted mental health professionals in Central Kentucky for over 22 years!

Supporting Articles:

https://www.healthline.com/health/family-therapy#defintion

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6479931/

https://store.samhsa.gov/sites/default/files/sma13-4784.pdf

https://my.clevelandclinic.org/health/treatments/24454-family-therapy

Understanding Anxiety and Depression: Effects and Effective Treatment Approaches

chelseaconnerlcp@gmail.com (Chelsea Conner) — Mon, 19 Feb 2024 19:26:47 GMT

Understanding Anxiety and Depression

Anxiety and depression are two common mental health conditions that affect millions of individuals worldwide. Both of these disorders can have a profound impact on a person's overall well-being and quality of life. Understanding their effects and seeking appropriate treatment is crucial for individuals dealing with these conditions. Below, we will dive into the effects of anxiety and depression, as well explore effective treatment approaches.

Effects of Anxiety:

1. Emotional Impacts: Anxiety often leads to persistent feelings of fear, worry, and unease, making it challenging to relax and enjoy daily activities.

2. Physical Symptoms: People with anxiety may experience physical symptoms such as rapid heart rate, shortness of breath, sweating, trembling, and gastrointestinal issues.

3. Cognitive Effects: Anxiety can impair concentration, decision-making abilities, memory, and problem-solving skills, as well impact academic or professional performance.

4. Interpersonal Challenges: Anxiety may lead to social withdrawal, difficulty forming and maintaining relationships, as well cause increased conflict in personal and professional settings.

Effects of Depression:

1. Persistent Sadness: Depression often presents as a deep and prolonged feeling of sadness, emptiness, or hopelessness, making it difficult to find pleasure in activities once enjoyed.

2. Sleep and Appetite Changes: Individuals with depression may experience disrupted sleep patterns, such as insomnia or excessive sleeping, as well as appetite changes, leading to weight loss or gain.

3. Fatigue and Lack of Energy: Depression can result in a constant feeling of fatigue, lack of motivation, and an inability to concentrate or complete daily tasks.

4. Social Isolation: People with depression may withdraw from social interactions, avoiding friends, family, and social events due to low self-esteem and a sense of disconnection.

Effective Treatment Approaches:

1. Psychotherapy: Cognitive Behavioral Therapy (CBT) and Dialectical Behavioral Therapy (DBT) are commonly used psychotherapy approaches for anxiety and depression. These therapies help individuals identify and modify negative thought patterns and develop healthy coping mechanisms.

2. Medication: Antidepressant and anti-anxiety medications are often prescribed to help manage symptoms. These medications work by restoring chemical imbalances in the brain and can be effective when used in combination with therapy.

3. Lifestyle Changes: Incorporating regular exercise, maintaining a balanced diet, getting adequate sleep, and practicing stress management techniques can significantly improve symptoms.

4. Support Systems: Building a strong support network of friends, family or joining support groups can provide individuals with a more stable environment and support while navigating the healing process.

Supported articles:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5573566/

https://adaa.org/find-help/treatment-help/types-of-therapy

https://www.ncbi.nlm.nih.gov/books/NBK279282/#:~:text=Psychological%20treatment%20usually%20involves%20talking,“CBT”%20for%20short )

Spring Fever and Your Mental Health in Kentucky

Thu, 15 Feb 2024 01:00:00 GMT

Mental Health Problems Can Worsen in the Spring

So you live in Kentucky and only a few more weeks until spring. Everyone should be happy and feel better about that, right? I think most of us get a sense of relief and hope, and that cognitive energy to bust out of the winter season and get moving. For some, the spring can be a rough time. Depression, anxiety, bi-polar disorder, and relationship issues prevent the spring season from being all that it could be. Following are some reasons that these and other conditions may worsen in the spring, a few resources for you, and some concrete strategies you can implement to help yourself.

So why do people struggle some in the spring when it should be all flowers and sunshine?

1. Sleep
Many times the spring season causes a change in our circadian rhythm . The sun wakes you up in the am, it is difficult to keep a routine, and restlessness all contribute to the sleep problem. Our eating in the winter and spring can affect how much we sleep. Caffeine, napping, undereating, and how much we are moving, all contribute to how much we sleep. Spring likely has an effect on melatonin in the body, which aids in sleep.

Strategies that help are EXERCISE and EATING RIGHT! If you keep moving with the help of a tool like a Fitbit or utilize regular exercise of 45 minutes or more 4-5 times per week, you are far less likely to have sleep problems. Exercise helps you sleep. Exercise helps you eat better. Eating and sleeping adequately can reduce your stress and fight any symptoms you may have. Eating healthy keeps your mind, body, and spirit in a positive place. When your body is well, your mind has a great chance of being well too. Sounds too simple? Give it a try!

The sleep foundation can help here : Sleep Foundation Healthy Sleep Tips
Eating Right For Spring
Here is a good link to read on symptoms getting worse in the spring: Spring Makes Symptoms Worse

2. Spring Fever is Real
Our office has existed for over 15 years now. I can tell you that March to May is our busiest time of the year, always. Bipolar disorder, marital infidelity, depression, and anxiety are the main reasons people call us in the spring. The real causes of spring fever include longer days that produce more sunshine and increased energy, changes in hormone production, sleep cycles, nutrition and diet changes, body needs, and possibly, a lack of self care. When we bust of out winter here in Kentucky we sometimes forget that it takes a little time to get our minds and bodies in shape for yard work, spring cleaning, and for many, an increased workload all the way around. Here are some links to let you know spring fever is real.

Spring Fever
WEB MD-You Give Me Spring Fever
Wiki Spring Fever
Spring Time Bad for Depression

3. Expectations Are High

Sometimes in spring we have been thinking about all the things we should of, could of, would of done if we had lived in San Diego or Florida during our winter days. The reality of being human can set in when we find out that spring has sprung, it is time to get moving, and we don't have the energy or drive to complete our list of high expectations. Many people are disappointed in themselves and these outcomes. Don't worry about it.

Strategies you can use include setting small attainable goals you can feel good about. Work on your list a little at a time. Make goals that regular people can reach with time built in for you to EXERCISE AND SLEEP. Do a mix of things that you enjoy and are healthy for you while completing your responsibilities. If you deny yourself from pleasure too long, that strategy is likely to backfire. Have a good balanced approach. Use a checklist that has 3 sections. One section is for today. One section is for the week. Reserve one part of the list for things your are really wanting to do. Put a vacation or planned fun activities on a calendar. Look up things you might want to do during that time online. Planning, thinking and dreaming are fine. They keep us hopeful.

Tiny Buddha Expectations and Disappointment
Expectations at The Silent Blog
Three Ways Expectations Can Hurt You

4. Allergies

If you live in Kentucky, you know about allergies. Kentucky is known to be one of the worst states when it comes to spring and fall allergies. Louisville is ranked as one of the worst cities in the entire country to live in due to allergies. Many times people are unaware they are being affected. Sometimes the symptoms are less obvious than a runny nose, cough, and cold like symptoms. Many times people are lethargic, grouchy, have headaches, and have cognitive deficits. The allergic affect we have in Kentucky can quickly turn into a sinus infection, bronchitis, ear infections, and other maladies that make us mentally and physically drained. That flower below can cause us some issues!

Get to a doctor. Take a seasonal allergy medication. Some are mild, like Allegra (please get your physician's approval before taking allergy medications) and can be taken everyday. Prescription nose sprays may help, but may also have some cognitive or mood altering side effects. Be careful, but don't suffer! Get help from an allergist if you need it.

Allergy Resources
Pollen Map
How to Beat Spring Allergies by WEB MD

Spring can be a great time in your life. I hope you are feeling well and happy. If you are not, please don't get down on yourself.

1. Get Moving!
2. Sleep Well! Eat Healthy!
3. Make some plans and goals.
4. Keep realistic expectations about what you can do.
5. Treat Seasonal Allergies.
5. Get some help if you need it.

Our offices in Lexington, Richmond, and Frankfort have highly qualified, experienced professionals that can help. Most people wait too long before calling. You can reach all of our offices by calling this number 859-338-0466. You can contact us through our website here. You can find your location at this link.

I hope you have a great spring season here in Kentucky.

Paul D. Dalton, MS, LPCC, LCADC

Paul is the owner and a therapist at Lexington Counseling and Psychiatry-The Offices of Paul D. Dalton. He has provided therapy for over 21 years here in Central Kentucky. His offices provide therapy for adults, adolescents, and children for most mental health and everyday life issues. Psychiatry and medication management are available for adults only. Please visit online at www.CounselingLexingtonKY.com

Shedding Light on the Impact of Sunlight Deficiency: Depression, Anxiety, and Effective Treatments in Kentucky

chelseaconnerlcp@gmail.com (Chelsea Conner) — Sun, 14 Jan 2024 02:48:53 GMT

Winter Blues Symptoms and Treatment

Kentucky, known for its picturesque landscapes, is an enchanting state with a unique climate. However, its geographical location and weather patterns can contribute to a lack of sunlight, which has been linked to higher rates of depression and anxiety. Below are some side effects of sunlight deficiencies on mental health in Kentucky, as well as effective treatments that can help combat these conditions.

It is important to acknowledge the connection between sunlight and mental health. Sunlight plays a crucial role in regulating our circadian rhythm and boosting the production of serotonin, a neurotransmitter that supports mood stability and overall well-being. The reduced sunlight exposure in Kentucky, particularly during the winter months, can disrupt these natural processes, leading to an increased risk of depression and anxiety.

In Kentucky, where the winters tend to be gloomy and the daylight hours are shorter, individuals may experience a higher prevalence of these mental health conditions. The lack of sunlight can disrupt serotonin levels, as well impair sleep patterns, which can lead to making individuals more susceptible to depressive and anxious symptoms.

There are effective treatments for Sunlight Deficiency-Related Conditions. These include light therapy, engaging in outdoor activities and exercise, taking vitamin D supplements, and Cognitive Behavioral Therapy (CBT). To learn more about each one of these specifically, continued to read below:

- Light Therapy: Light therapy, also known as phototherapy, is a widely used treatment for seasonal affective disorder (SAD) and other forms of depression related to sunlight deficiency. It involves exposure to artificial light that mimics natural sunlight. Regular sessions of light therapy have shown to improve mood, regulate sleep patterns, and reduce depressive symptoms.

-Outdoor Activities and Exercise: Encouraging outdoor activities and exercise can be beneficial for individuals experiencing depression or anxiety related to sunlight deficiency. Spending time outside, even on cloudy days, can still provide some exposure to natural light. Engaging in physical activity releases endorphins, which can elevate mood and reduce anxiety.

-Vitamin D Supplementation: Since sunlight is a primary source of vitamin D, individuals in regions with limited sunlight may have lower levels of this essential nutrient. Vitamin D supplementation, under the guidance of a healthcare professional, can help restore optimal levels in the body and potentially alleviate symptoms of depression and anxiety.

-Cognitive Behavioral Therapy (CBT): CBT is a highly effective therapeutic approach for managing depression and anxiety. It helps individuals identify and challenge negative thought patterns and develop healthier coping strategies.

If this winter you feel like you are struggling with the Kentucky winter blues, call us at 859.338.0466 to schedule an appointment with one of our Mental Health Professionals. Our current offices are located in Lexington, Frankfort, and Richmond, KY. Here, at the Offices of Paul Dalton - Lexington Counseling and Psychiatry, we have been trusted mental health professionals in Central Kentucky for over 22 years!

Why SMART goals for New Year Resolutions?

chelseaconnerlcp@gmail.com (Chelsea Conner) — Sat, 30 Dec 2023 01:20:33 GMT

Setting SMART goals in the New Year

With the new year approaching, many people start to set new goals, or what we also call ' ‘New Year’s resolutions' ', for themselves. It is good to note that during this time of year, individuals are also taking the time to evaluate our previous goals from the past year. Did we achieve what we set for ourselves? Do we need to make adjustments for the upcoming year? What barriers got in our way this past year in completing these? So forth and so on. SMART goals can be a great way to set us up for success when evaluating and setting goals.

So what does SMART stand for? S stands for specific, which means making your goal specific and narrow in on what you are trying to achieve. M stands for measurable, which is important due to needing to be able to measure your progress along the way to achieving your specific goal. A stands for achievable, because when we set ourselves up with unattainable goals, we are setting ourselves up for failure. This is something we want to avoid. R stands for relevant, which means your goal needs to be aligning with your values and have a “why” behind it. When we have a big “why” behind our goal, this will help motivate us to continue to work towards our goal long term. T stands for time-based. It is important to give ourselves an attainable time frame to achieve the goal we are setting.

When setting and working on these identified goals, it can be beneficial to gain support by a mental health professional during this process if we find difficulty at all. Research has shown setting goals in counseling treatment in a SMART goal format can increase the likelihood of making the change you desire to make, as well having professional help can assist you through this journey, specifically with accountability, as well with gaining coping skills to overcome the obstacles that arise reaching your identified goal.

If this is something you’d like additional assistance with, call us at 859.338.0466 to schedule an appointment with one of our Mental Health Professionals. Our current offices are located in Lexington, Frankfort, and Richmond, KY. At the Offices of Paul Dalton - Lexington Counseling and Psychiatry, we have been trusted mental health professionals in Central Kentucky for over 22 years!

Supporting Articles:

https://your.yale.edu/hit-mark-when-you-set-smart-goals

https://www.samhsa.gov/sites/default/files/nc-smart-goals-fact-sheet.pdf

https://www.verywellmind.com/smart-goals-for-lifestyle-change-2224097#:~:text=Setting%20SMART%20goals%20in%20therapy,relevant%2C%20and%20time%2Dbound .

Benefits of Marital/Couples Counseling

Sun, 03 Dec 2023 19:08:50 GMT

Relationship Counseling Helps!

Benefits to Couples/Marital Counseling

Website: Lexington Counseling and Psychiatry

Website link: marriage-counseling-therapy

Are you wondering if couple/marital counseling is something you and your partner could benefit from? Have you questioned when is the right time to bring in professional help? Here are some things to consider with what we know is beneficial for this type of counseling treatment.

This type of counseling treatment can help each member of the relationship be able to have a secure space with a trained professional to navigate finding a deeper understanding of their significant other so that they can better understand the differences in thoughts and philosophies which can separate them or cause conflict. Other benefits include learning tools and strategies in sessions to better communicate and effectively work through these differences together outside sessions - for how big or small.

Research has shown in the United States 40-50% of marriages end in divorce. It also has shown the average couple waits up to six years before seeking out professional help and only 31% of couples seek out pre-marital relationship education programs prior to marriage.

The Gottman Method is a therapeutic approach to better support couples that are struggling with frequent conflict and disconnection, as well as struggling with implementing healthy communication skills or specific problems, such as financial, sexual issues, parenting, and infidelity.

The Gottman Method developed ‘The Sound Relationship House Theory’, which includes 9 components: building love maps, sharing fondness and admiration, turning towards instead of away, the positive perspective, managing conflict, making dreams come true, creating shared meaning, trust, and commitment.

If you and your partner feel like you would benefit from couples/marital counseling,

Call us at 859.338.0466 or Contact US to schedule an appointment with one of our Mental Health Professionals. Our current offices are located in Lexington, Frankfort, and Richmond, KY. At the Offices of Paul Dalton - Lexington Counseling and Psychiatry, we have been trusted mental health professionals in Central Kentucky for over 22 years!

Supporting articles: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6037577/

https://www.gottman.com/blog/is-it-time-to-go-to-couples-counseling/

https://www.gottman.com/about/the-gottman-method/

Seasonal Affective Disorder-Anxiety and Depression

pdlpcc@gmail.com (Paul Dalton) — Sun, 12 Nov 2023 13:49:24 GMT

Season Change-Anxiety and Depression

Seasonal Affective Disorder (SAD)

https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder

It can be normal to get the “winter blues”, but sometimes this mood change can be more serious and impactful to our daily functioning through the winter months. Seasonal Affective Disorder (SAD) is a type of depression that can be impacted by the pattern of the seasons. It can show as a winter pattern SAD, as well as summer pattern SAD.

Wondering if you are being impacted by SAD? Here are some symptoms and signs: feeling depressed most days, losing interest in activities, low energy, inadequate sleep or oversleeping, hopefulness, unhealthy eating behaviors, and social withdrawal.

Wondering how we can treat SAD? Treatment methods that have been shown to be beneficial for someone with SAD are light therapy, psychotherapy (counseling or “talk therapy”), medication management, and Vitamin D.

If you find yourself struggling with your mental health through the winter months, call us at 859.338.0466 to schedule an appointment with one of our Mental Health Professionals. Our current offices are located in Lexington, Frankfort, and Richmond, KY. At Lexington Counseling and Psychiatry, we have been trusted mental health professionals in Central Kentucky for over 22 years!

Back to School Anxiety and Stress

Mon, 21 Aug 2023 18:07:06 GMT

How to Handle Back to School Stress

August is back to school month once again! As we get back into the classroom, it is important to discuss academic related anxiety. The National Institute of Health conducted a research study in 2020 that found 25-40% of students struggle with academic related anxiety. Academic related anxiety can be rooted to performance, peers, family, and self-esteem. Below are a few strategies that can be helpful this school year for our students:

Establishing a routine with sleep, school schedule, and home.
Establishing a space with minimal distractions at home designated for schoolwork.
Using timers for schoolwork and breaktime while at home to help students stay on task.
Keeping a calendar in a common area with assignment due dates, club involvements, and sporting events/practices marked.
Conducting weekly check-ins with our students to discuss upcoming assignments, as well checking in on how our students are doing mentally, emotionally, and physically.

It is essential to acknowledge the increase in academic related anxiety post pandemic. Mental Health Professionals are discussing the impacts of isolation and difficulties shown for students transitioning post pandemic, specifically in overall academic performance, self-confidence, developmentally, and socially.

Eat, Sleep, and Exercise are critical during this time.

Should your student's back to school transition become difficult, call us at 859.338.0466 to schedule an appointment with one of our Mental Health Professionals today.

New Providers at Lexington Counseling & Psychiatry-Offices of Paul Dalton

pdlpcc@gmail.com (Paul Dalton) — Mon, 21 Aug 2023 17:26:55 GMT

Welcome Madison Reed, LPCC

Immediate Openings for Adults available starting September 2023 with Madison Reed, LPCC! Location: Darby Creek office - 501 Darby Creek Rd. Unit 11, Lexington KY 40509.

Madison’s experience includes working with adults who struggle with substance abuse, depression, anxiety, life transitions, mood disorders, stress, and Women’s issues. Madison understands how intimidating it can be to find a therapist that feels like the right fit. Her goal is to help you feel understood, comfortable, and open to change.

Her main approaches to therapy are Motivational Interviewing, Cognitive Behavioral Therapy, and Solution-Focused Therapy. She utilizes evidence-based and person-centered approaches towards change.

Quote from Madison: “I believe that change is collaborative, and together you'll work at your own pace to meet the goals you envision.”

Call our office today at 859.388.0466 or schedule online with Madison at https://www.counselinglexingtonky.com/about-madison-reed-lpcc-therapist-lexington-counseling

Here at Lexington Counseling and Psychiatry, we have been trusted mental health professionals in Central Kentucky for over 23 years!

New Paragraph

Personal Boundaries

pdlpcc@gmail.com (Paul Dalton) — Mon, 10 Apr 2023 21:10:18 GMT

Setting Limits is Good!

Personal Boundaries

What are Personal Boundaries?

The limits and rules we set for ourselves within relationships
A line that marks the limits of an area; a dividing line between us and another person, place or thing.

What are different types of boundaries?

Rigid: this type of boundary may be a person who avoids intimacy and close relationships. Has difficulty being able to ask for help. This person can be very protective of information and may seem detached, as well as may keep others at a distance to avoid the possibility of rejection. Has no or minimal flexibility.
Porous: this type of boundary may be a person who has difficulty saying “no” to the requests of others, as well may be over-involved with other people’s problems. This person may overshare personal information, as well may depend on the opinions of others. This type of boundary can be stemmed from fear of rejection if they do not comply with others.
Healthy: When implementing this boundary, a person will value their own opinions. This person doesn’t compromise their values. When implementing this boundary, a person may share personal information in an appropriate way (specifically, does not over or under share). Is aware of personal wants and needs, as well has the ability to communicate them, as well is able to be accepting when others say “no” to them.

Considerations: the appropriateness of boundaries can depend on setting. For example: what is appropriate to say when you’re out with friends might not be appropriate in a professional setting. It may be important to consider cultural impacts. Cultures may have different expectations when it comes to boundaries as well.

Most people can have a mix of different boundary types depending on the specific type of relationship (example: friend, family member, colleague, boss, etc.).

Some other types of boundaries may include:

Physical Boundaries - refers to personal space and physical touch.
Intellectual Boundaries - refers to thoughts and ideas. This boundary is crossed when someone dismisses or belittles someone else’s thoughts, values, opinions.
Emotional Boundaries - refers to a person’s feelings.
Sexual Boundaries - refers to emotions, intellectual, and physical aspects of sexuality. When we are aware and have a mutual understanding and respect towards limitations.
Material Boundaries - refers to money and possessions.
Time Boundaries - refers to how a person uses their time and respects other people's time.

If you notice having difficulty with setting personal boundaries or wanting to learn more about your own personal boundaries, then we encourage you to contact Lexington Counseling and Psychiatry-The Offices of Paul Dalton to get scheduled with one of our providers. Call us today at 859.338.0466 or contact us today at CounselingLexingtonKY.com

At Lexington Counseling and Psychiatry, we have been trusted mental health professionals in Central Kentucky for over 21 years!

Psychological Assessments at Lexington Counseling and Psychiatry

pdlpcc@gmail.com (Paul Dalton) — Fri, 03 Mar 2023 15:44:53 GMT

Psychological Evaluations Give Depth and Detail to a Diagnosis

Why would I need a Psychological Assessment?

Most of our clients at Lexington Counseling and Psychiatry are seeking a psychological

assessment to answer two essential Questions: “What is going on with me?” & “What do I need to do to feel better?” The majority of these individuals have been told a variety of different diagnosis throughout their lives and have not found a successful way to improve their symptoms.

Others may have a family history of certain disorders, or learned new information that

have made them wonder if they may have ADHD, anxiety, or a mood disorder. Many

disorders share similar symptoms, so it can be difficult to know the correct diagnosis

without a more in-depth assessment.

Psychologists use objective tests and other assessment tools to explore an individual’s

symptoms and determine an accurate diagnosis. This is very helpful for developing the most effective treatment plan to improve symptoms. For individuals interested in

medication management, having the correct diagnosis can help their physician find the

most beneficial medications for the diagnosis.

Commonly Asked questions:

1. How much does it cost?

• Psychological Assessment services are $160 per hour and are Private Pay.

Most assessments can take 5-8 hours including face-to-face sessions and

report writing/ interpretation ($800-1,280). Sometimes ADHD assessments or

more complicated clinical cases take a bit longer as they require more

assessments and interview time (7-9 hours= $1,120-1,440).

2. Do you take insurance?

• No, we do NOT bill to insurance for assessment services. It is Self-Pay only. We

are happy to work with individuals to work out a payment plan. If you want to

have insurance pay for testing, then our services are not a good fit.

3. What kinds of assessments do you offer?

• We primarily provide diagnostic and personality testing. The most common

request is for Adult or Child ADHD Testing. Our practice also provides

assessments for individuals with various mood or personality disorders,

including but not limited to: Depression, Bipolar Disorder, Anxiety Disorders,

PTSD, and more.

4. What will we do during the assessment?

• During the assessment session, we will complete some mood inventories,

various electronic assessments (personality assessments, behavioral

inventories, tests of attention etc.) and complete various diagnostic interviews.

5. How long does the assessment take

• It depends on the complexity of the case. Elizabeth Kaster tries to tailor each

assessment to the individual, so you don’t pay for more than you need. Most

people need 3-5 hours of in-person assessment time and 2-3 hours of time for

interpretation and report-writing. It usually takes a few weeks to generate the

report and then there will be a one-hour report session where our provider will

review the results and give recommendations.

6. What are some assessments that are NOT offered?

• Elizabeth Kaster does not currently provide the following services: Disability

Assessments, Parenting Assessments/any assessments related to divorce, IQ

assessments, Achievement Testing, Learning Disability Assessments or formal

autism assessments (I do screen for this and refer out for further testing as

needed).

If you’d like to have a psychological assessment by Elizabeth Kaster, LPP, please contact our office at 859.3380466.

Click Here for Online Contact

Lexington Counseling and Psychiatry-Trusted mental health professionals in Central Kentucky for over 21 years!

Treatment Readiness

Wed, 26 Jun 2019 00:00:00 GMT

READINESS FOR TREATMENT OR COUNSELING

I have worked in the field of addiction for over 20 years. I have families coming to me all the time asking how to get their loved one into counseling or treatment. For a long time, my pat answer was “they have to be ready.” I have come to realize that we may have to help them get ready and there are many ways to do that. If we wait for treatment readiness, that might not ever happen.

Families need to educate themselves and can use community resources to help do that. (such as Al-Anon or Families Anonymous) They also must understand and accept addiction as a Brain Disease in order to help their loved one. National Institute of Drug Abuse (NIDA) does a good job in helping to understand this: https://www.drugabuse.gov/patients-families

In 2014, with the growing Heroin Addiction in Kentucky and resulting overdoses and deaths, families are frantically trying to find help to save their loved one’s lives. A lot of people do not know about Casey’s Law, Matthew Casey died because of drug addiction and his Mother fought to get Casey’s Law in effect. I have worked with some young adults who come in to treatment because their parent used Casey’s Law to force them to be there. They come in very angry and resentful. That often changes after they get there and the realize that treatment is not such a bad place to be and it is sure beats jail. The following links explain Casey’s Law and the legal steps you must do to force your loved one to get help.

https://odcp.ky.gov/Resources/Pages/Caseys-Law.aspxhttp://operationunite.org/treatment/caseys-law/
https://mynewlegacy.com/how-to-use-caseys-law-to-get-your-loved-one-into-treatment/

Grief and Loss

Mon, 10 Jun 2019 00:00:00 GMT

Helping You With Grief and Loss

In the most recent months I have watched people and family members experience the loss of loved ones. It is by far one of the most painful things we as humans can experience. Some of us try desperately to avoid this painful process at all costs. What we know about grief is, it is inevitable. It is not a matter of if we grieve but when. We all grieve differently. In realizing that most people have unrealistic expectations of their own grief process I wanted to share a few things that might be helpful. There are stages of grief defined by Elizabeth Kubler-Ross her book “On Death and Dying.” They are as follows: Denial, Anger, Bargaining, Depression and Acceptance. We will experience these somewhat in this order but can move in and out of these various stages. It’s important to recognize your feelings and deal with them throughout each stage.

There is no timeline for grief. The first year is tough. It’s the first time you are experiencing life events without your loved one. Be patient with yourself. Do things to memorialize and honor your loved one. Allow yourself to be sad. That is perfectly normal and expected. Take care of yourself. Rest, eat well and exercise even if you don’t want to. Do not make any major decisions the first year unless it is absolutely necessary. Ask for help and support from family and friends and if necessary seek professional help in dealing with the loss. Write about your loss. It will help sort through your feelings and will encourage the grief process to move forward. Lastly, remember that no matter how much pain you feel, you WILL survive this grief and loss.

Carrie Koontz, MSW, LCSW, CADC

Carrie Koontz works at The Offices of Paul D. Dalton, MS, LPCC, CADC in Richmond, KY. Her office website is http://www.counselinglexingtonky.com/richmond-ky-counseling-and-psychiatry/

and the office Facebook page is https://www.facebook.com/pages/Offices-Of-Paul-Dalton/344785342269140

http://www.helpguide.org/articles/grief-loss/coping-with-grief-and-loss.htm

http://psychcentral.com/lib/the-5-stages-of-loss-and-grief/000617

http://www.whatsyourgrief.com/types-of-grief/

https://www.griefrecoverymethod.com/blog/2013/03/over-40-life-experiences-you-might-have-cause-grief

https://www.psychologytoday.com/us/basics/grief

Emotional Health

Sat, 01 Jun 2019 00:00:00 GMT

Keeping Your Emotional Health Well

Emotional health is an important part of our overall health and well being because
whether we like it or not emotions are a part of us. Taking care of our emotional
health is just as important as taking care of our physical health. When we are
emotionally healthy we responded better to stress and improve our relationships
and work performance. Since we can’t rid ourselves of emotions let’s learn how to
make them work for us instead of against us.

Here are 6 ways we might be encouraging our emotions to work against us:

1. Translating emotions as facts. Your feelings are neither right nor wrong
therefore they are not facts. Your emotions do not mean anything about you;
they are an existing part of you. If you feel unworthy, that’s okay; it doesn’t
mean you are it just means you feel that way. Reality check, most people will
feel this way at least once in their life if not more. Begin to challenge your
emotional reasoning and see what happens.

2. Invalidating or “shoulding on” your emotions. Emotions can be painful and
discomforting on their own, however sometimes we add to the pain and
shame by “shoulding on” our emotions. How many times have you told
yourself, “ I shouldn’t feel this way?” It might even sound more like this,
“You’re so stupid for feeling this way.” Since emotions are neither right nor
wrong they can’t effectively be judged or invalidated. You might not like
feeling depressed or sad; however telling yourself you shouldn’t feel that way
only increases feelings of guilt or even shame, which in turns increases
depression. And then, before you know it you are in downward spiral of
feeling bad and all that follows. Be kind to your emotions even if you don’t
like them. Try this: Say the following sentences and after each one take note
of how you feel and how your body responds. 1. “I don’t like feeling sad over
the breakup, I want to feel better.” 2. “I shouldn’t feel sad over the
breakup.” What did you notice? If you paid attention to the changing
sensations in your body you might have noticed your face frown and your
shoulders slightly shrug after you read the 2nd statement. Our body will
respond to our emotions, start to pay attention to how your body responds
when you “should on” your feelings.

3. Avoiding emotions. Let’s begin with a couple of general statements about
avoiding: 1. When we avoid things they seem to get bigger and even scarier
as our imaginations take over. 2. We avoid things we are afraid of. 3. We are
afraid of things we don’t know. So get to know your feelings in a
nonjudgmental and compassionate manner. Seek out information on
emotions and mindfulness techniques to help be more present with your
feelings. If getting to know your emotions sounds overwhelming or education
isn’t cutting it, exploring the obstacles in more depth with a professional may
be beneficial.

4. Confusing thoughts as emotions. We often confuse thoughts as emotions.
Until you get to know more about emotions here’s a good rule of thumb:
‘emotions’ are one to two words and ‘thoughts’ are usually a sentence or an
incomplete sentence. So what’s the big deal if we mix them up? Here are
some potential negative consequences: feelings are generally more
unwavering, harder to work with, and harder to change than thoughts. So
when I say, “I feel that I am not good enough.” That’s really a ‘thought’ the
feeling might be “unworthiness.” Here’s where we can get somewhere…I am
most likely feeling “unworthy” because I am thinking “I am not good
enough.” It will be a lot easier for me to challenge my thought vs. challenging
my emotions. Start to pay attention to how your thoughts are contributing to
your emotions.

5. Feeding emotions. This one is difficult! Sometimes our behavior feeds our
emotions so they get stronger and hence more overwhelming. If we want to
change how we feel we might have to starve our emotions. Here’s how it
works: If I am feeling angry and I am mean to the sales clerk I am feeding
the anger. If I am feeling angry and I complement the sales clerk I am
starving the anger. If I am feeling sad and I keep my head down and avoid
eye contact I’m feeding the sadness. If I am feeling sad and I use all it takes
to keep my head up and smile at a stranger I am starving the feelings of
sadness. Of course it’s not going to be this simple, practice doing the opposite
of what you feel like doing if you want to feel differently. Start to pay
attention to how your behavior reinforces your emotions.

6. Not taking responsibility for your feelings. Here is another difficult one, so
take it slowly. How many times do we say, “ He/she made me feel…?”
Fortunately, no one can make us feel a certain way; we are responsible for
how we feel. I’m not saying that if someone slights us we won’t be hurt
because of what happened. I’m saying that someone’s behavior may
influence our emotions however their behavior does not get to control it. If
someone else is responsible for my feelings there’s not a lot I can do to
change it. Empower yourself by owning your emotions, “ I felt angry when I
was cut off in traffic,” instead of “he made me angry when he cut me off in
traffic.” Now say those statements again and pay attention to the tension in
your body, which statement increases tension?

I hope all this feeling talk has been beneficial. If you would like more information on
emotional wellness or would like to increase your emotional health our office will be
a great fit for you! Let’s start improving our relationships, stress management, and
work performance by taking care of our emotions; it’s worth it and so are you!

“Only the development of compassion and understanding for others can bring us
the tranquility and happiness we all seek.” –Dalai Lama XIV

Check out these resources:
http://www.wildmind.org/metta/how-we-cultivate-emotions/emotions-body

http://www.helpguide.org/mental/mental_emotional_health.htm

http://teenshealth.org/teen/your_mind/emotions/understand-emotions.html

h ttp://familydoctor.org/familydoctor/en/prevention-wellness/emotional-wellbeing/mental-health/mind-body-connection-how-your-emotions-affect-your-health.html

Written by:

Clarissa Hagy, M.Ed, LPCC, LCADC , Clinician -Click for profile.

Seasonal Affective Disorder Holiday Blues equal Therapy

Mon, 27 May 2019 00:00:00 GMT

After-holiday depression and seasonal affective disorder are real conditions that can cause a need for seeking counseling or individual therapy. Although at times these conditions can hit us separately and be distinct, they also present here in Kentucky simultaneously.

Seasonal Affective Disorder, Dysthymic Disorder & Depression during the winter season in Kentucky can be caused be very simple factors which include getting less sunlight, becoming less active, an increase in fat calorie intake, a need for more sleep, and a lack of fun activities. Here is a great link from Mayo Clinic that discusses causes and treatment.

Down times after the holidays can be caused by a peak of spending and holiday activity including stress and pressure both fun and exciting as well as worrisome and anxious. Our system becomes overtaxed by financial concerns, a need for perfection, and high pressure socialization with our families. Here is a great article from WebMD that can help you prepare for next year.

We help individuals and families with counseling and therapy for these conditions. Our office helps with depression, anxiety, and understanding holiday blues and seasonal affective disorders that affect your lives and the lives of people you love and care about here in Central Kentucky. If you feel like you need behavioral health help, please call our office in Lexington, KY at 859-338-0466. We provide counseling and therapy, including psychiatric assessment and medication management in Richmond, KY, and Frankfort, KY also. You may also schedule with us at counselinglexingtonky.com today.

Contact us today for help. Our professionals are experts on this topic. Contact us here t oday or call us at 859 338-0466.

Back to School Stress is Here Again

Mon, 20 May 2019 00:00:00 GMT

Let Us Help You Manage Back to School Stress!

We all know when it is that time of year again, right? School stress gets us all. Heading back to school has it’s ups and downs, but certainly produces back to school stress. Stress management skills are needed once again. It seems summer has just slipped away, and now relationships in many areas of our life are going to be put to the test from the early morning light right up to that last waking moment late at night.

Every year around this time our counseling professionals get many calls from families in crisis, marriages in need of counseling, and relationships that need therapy. If you know you need help now, please call us today at 859-338-0466 or Contact Us now. We love to help.

What causes all this stress?

Shorter Days-Fall is coming, and our bodies begin to feel it. This year, we have had unseasonably cool weather early. Our bodies react as if fall is already here. That means increased eating, sleeping, and more effort to stay awake, keep energy, and be productive.

Mandated Structure-School and work collide. Children and adults are quickly changing routines, wake and sleep times, school homework, after school activities, and many other conflicts of schedule, wants, needs, and energy. School requires more mental energy from all of us.

Change in Sleep Patterns and Circadian Rhythms affect us all. Back to school stress comes from not getting enough rest, but also from changes in how our bodies respond to climate, stress demands, wake up times, and many other factors.

Limited Resources with maximum demands sounds like a setup for too much family stress, right? It can be, but don’t let it. Here are a few tips to lower your stress as a unit and to maximize your potential to enjoy your family life and the people you love.

1. Stick to regular schedules regarding bedtimes and wake up times prior to school starting. Start the schedule at least a week ahead so everyone is used to the new times. The elements of the new schedule will still be new and take some adjustment, but everyone won’t be nearly as tired and cranky.

2. Keep the same wake up times on the weekend. Everyone wants to stay up later and enjoy more of the day, but if you sleep in on the weekend, chances are getting up on Monday will not produce your best results. Kids do better when they wake up at the same time. They might get a little less sleep, but they will wake up on time come Monday morning.

3. Skip the more caffeine problem. It will cause your sleep patterns problems, encouraging you to drink more and more, only to let you down later. Caffeine leads to anxiety, grouchiness, and dependence. Better to get moving, exercising 3-5 times a week for at least 40 minutes each time. When you feel tired, get going. It works quickly and does not produce the negative effects of caffeine.

4. One of the most important factors is to make commitments to activities, sports, work, social outlets, or plans than you can reasonably do while maintaining a balance in your family’s lives. Overdoing it is the number one reason people get stressed. Think your plans through, take your time, say no more, and give your family a chance to rest and enjoy down time.

5. Schedule time for married or relationship time in your life. Intimacy requires calm, private, uninterrupted time with people you love. Getting one on one with that person is the ultimate relationship builder, stress reducer, and family enhancer. You have a baseball schedule, school and work schedules, and appointments at the Dr., vet, and auto shop, right? Please, schedule time for love and intimacy. It pays off!

Our office provides family counseling and therapy and marriage counseling and therapy. We provide counseling for children and adolescents. Our professionals care. If you need help, please call us 859-338-0466 or Contact Us today.

At our office, we wish you the best of luck with the return to school this year. Most of us are right there in it with you! Thank you for visiting our website.

Here are some helpful links to assist you in managing stress and specifically helping with back to school stress.

http://www.schoolfamily.com/school-family-articles/article/10799-ease-back-to-school-stress

https://www.huffpost.com/entry/moms-hilarious-comics-sum-up-back-to-school-season_n_5b800997e4b072951512480b

Parenting Stress

Wed, 01 May 2019 00:00:00 GMT

Parenting Stress

Parenting stress can be very difficult to manage. If a parent says they never feel stressed out or frustrated by the kids, they are just not being truthful! It’s a tough job. Many parents feel like parenting is more demanding than their professional job. As a parent YOU have to be in good working order to be available the way you want to with you kids.

Here are some ideas for things that may help with stress management.

First, identify stress when it is happening. What are the things that intensify it? What are those that bring it down? Listen to your body when it is trying to tell you to slow down or to make different choices. Physical signs of stress can include: headaches, muscle tension, gastrointestinal problems, and intensification of existing health problems. Pay attention to those people in your life that may be giving you feedback about your stress level. Here is a place to find some more information about physical signs of stress: https://www.newportacademy.com/resources/restoring-families/parental-burnout/#:~:text=Irritability%20and%20frustration,of%20accomplishment%20related%20to%20parenting

Second, identify and access your support network. Find others that understand what you may be dealing with and could offer advice or support. Plug yourself into groups and activities that help support you as a parent.

Third, take time for self-care away from your kids…and work hard not to feel guilty about it! If you take time to take care of yourself you will be a better version of yourself. You will be better able to focus on investing in the parenting that you can feel good about at the end of the day. Remember they are watching what you do and emulating you so you want them to learn to take care of themselves, be happy, and be balanced.

Here is some more information about the power of modeling for children: https://www.verywellfamily.com/role-model-the-behavior-you-want-to-see-from-your-kids-1094785

If you need an uplifting video to help remind you of what kids needs to hear, check this out: https://www.mentalhealthamerica.net/every-child-needs

Sometimes if things are too out of balance you may need a bit of help to get things back on track. That’s where we can help. Counseling can help you guide things back into place. We provide all kinds of counseling and would be happy to help you find your way.

You can reach us at 859 338-0466 or you can find information and schedule an appointment 24/7 on our website at www.CounselingLexingtonKY.com .

Take some time to reduce stress so you can be present for all those wonderful moments with your kids. Parenting stress does not have to create an impasse or block your road to having a happy family.

Written by:

Laura Best, MSW, LCSW -Click for profile and more information on the author
Clinician and Manager
Frankfort Office

Seasonal Changes Affect Mental Health-Seasonal Depression

Mon, 01 Apr 2019 00:00:00 GMT

Seasonal Depression and Anxiety

Last night at my son’s baseball game it was dark too early. It starts to creep up my spine every fall. Don’t get me wrong, I love a nice fall day with crisp mornings and dry air. My body does not. My mind and physical self become enemies once again. My biology screams eat and sleep. The normal everyday cognitive side says work hard and have fun and eat and sleep normally. Living in Kentucky, allergies seems to work themselves into this mix too and before long, the body starts to win out. I think I know what a bear feels like right before winter! I just don’t think anyone will let me go to a cave for 5 months, although that is where a grumpy bear belongs, right?

Humor aside, Seasonal Affective Disorder, now Depression with Seasonal Component is very real in Kentucky and many states where the weather changes are dramatic. Here is an older article I wrote to refer to: http://www.counselinglexingtonky.com/2014/03/10/seasonal-disorder-holiday-blues-equal-therapy/

Remember the symptoms from WEBMD

Feel sad, grumpy, moody, or anxious.
Lose interest in your usual activities.
Eat more and crave carbohydrates, such as bread and pasta.
Gain weight .
Sleep more but still feel tired.
Have trouble concentrating.

National Insitiute of Mental Health

Sad, anxious or “empty” feelings
Feelings of hopelessness and/or pessimism
Feelings of guilt, worthlessness or helplessness
Irritability, restlessness
Loss of interest or pleasure in activities you used to enjoy
Fatigue and decreased energy
Difficulty concentrating, remembering details and making decisions
Difficulty sleeping or oversleeping
Changes in weight
Thoughts of death or suicide

What helps?

Exercise
Having something to look forward to on your schedule you enjoy
Lights, Custom Light Boxes, Regular Exposure to Sunlight
Eating healthier than average and limiting fat
Staying socially active and involved
Normal sleep including wake up and sleep times that are stable and consistent
Medication options that might be temporary
Therapy including cognitive therapy, and cognitive behavioral therapy
Vitamin D supplements

What hurts?

Sleeping too much
Overeating
Isolation
Staying indoors
Lack of sunlight

If you get in trouble with seasonal depression or your mood is down, call us today at 859-338-0466 or click here for all of our offices in Lexington, Frankfort, and Richmond KY. We offer counseling, therapy, and psychiatry services to help you be happy in the colder months here in Kentucky.

Choosing the Best Therapist in Lexington, Frankfort, and Richmond Kentucky

Mon, 01 Apr 2019 00:00:00 GMT

Welcome to our website!

Therapy is a great choice. It works, and I hope you make a commitment today to start. Most people find the idea of attending therapy with a therapist or counselor far more scary than the actual process itself. Here is a link that describes how the process works at our locations.

Our therapists are located in Lexington, Frankfort and Richmond, KY. See individual profiles of our therapy providers here . I hire our professionals personally and attempt to provide you with someone that will care about your outcome and treat you well. These are experts at counseling and therapy and provide services you will want to tell others about.

Our clinicians care, and you will know they are different in that respect. Providing therapy in Central Kentucky is much more than a job to our therapists. It is a profession, and a way of life.

Here are some links to help you choose the best therapist for you!

https://www.psychologytoday.com/us/blog/freudian-sip/201102/how-find-the-best-therapist-you

https://www.apa.org/helpcenter/choose-therapist

https://www.goodtherapy.org/blog/how-to-find-a-therapist/

Please let us help you today! Contact us here or at 859.338.0466 now.

Sincerely,

Paul D. Dalton, MS, LPCC-S, LCADC

Managing Stress

creekmoremarketing@gmail.com (Creekmore Marketing) — Mon, 21 Sep 2015 17:29:02 GMT

Managing Stress on the Job

You get to work feeling tired and irritable. Maybe you did not sleep well the night before or perhaps you have a busy morning routine. This may include getting your kids ready for school, packing lunches and dropping them off all before you begin your own commute to work. Whether you are a nurse coming in to relieve the night shift staff, bank manager opening the branch, school teacher getting your class room ready for the day it can be stressful. Inevitably things never go quite as planned and you get behind on the morning tasks before you have barely begun your day. Before you know it your heart is racing and you feel the tension headache starting to brew and you ask yourself, “How can I get control of this stress and anxiety I’m feeling? Managing stress of any kind can be challenging.

If you are feeling this level of stress and anxiety on a regular basis and you need help coping please call us today at 859-314-1281. Here are some strategies that can help you stay on top of any situation without letting it get the best of you:

1. Get plenty of rest at night (7-8 hours of sleep)
2. Eat a healthy breakfast to give you energy (limit the sugars and caffeine)
3. Take deep breaths as you start to recognize the increase in stress level.
4. Try some stretching exercises to help loosen tense muscles
5. Assess immediate priorities
6. Focus on accomplishments rather than uncompleted tasks
7. Once you have prioritized your tasks, complete the most undesirable ones first.
8. Set realistic expectations of yourself
9. Pay attention to negative self talk. Rather than, “Ill never get this done.” Say things such as, “Slow down, You can handle this. Just do the best you can.”
10. Ask for help when you need it.

Here are some helpful links to help you manage your work stress:

http://www.forbes.com/fdc/welcome_mjx.shtml

How to Manage Work Stress was written by Carrie Koontz, MSW, LCSW, as the manager of our Richmond Counseling, Therapy, and Psychiatry location. You can view the details of that office here : Richmond KY Counseling, Therapy, and Psychiatry

Child Therapy

Mon, 21 Sep 2015 17:23:39 GMT

Child Therapy

Our offices in Lexington, Frankfort, and Richmond KY offer experts in helping children with mental health, individual, and family counseling issues, and family therapy. We work with younger children and adolescents and with their parents and caregivers to provide an outcome you all desire. While some practices treat adolescents and children because they have to, we do it because we love to! There is a difference in providers, we care, and it shows. Our clinicians use play therapy, PCIT -Parent Child Interaction Therapy, Family Therapy, and other forms of treatment to help. Call us today 859-338-0466 or contact us now!

What is child therapy?

Child therapy is a division of counseling and therapy services and provides the opportunity to integrate different therapeutic methods in order to assist your child with any issues he or she may be facing. There are different types of child therapy, including family therapy, group therapy, individual therapy, CBT, play therapy, and more. As your advocate, a child therapist wants to help your child and family reach the highest potential of well-being.

Child therapists are able to analyze your child’s situation, brainstorm changes and solutions that can be applied in your child’s life, break down barriers and build trust and rapport, and suggest methods of treatment or medication if needed.

http://www.goodtherapy.org/find-child-therapists-counselors.html

Child therapists are needed to assist particularly difficult or misunderstood children get in touch with their feelings, attempt to resolve their problems, improve their well-being, and open up to someone about the issues they are facing. Behavioral problems and mental health issues or illnesses can become detrimental if untreated, and can have permanent effects if not addressed shortly after their appearance. The child therapist will work with the child to resolve issues and will also help the family to mend broken lines of communication and teach them to effectively work together as a team. Family counseling is sometimes offered in addition to child counseling.

Does my child needed child therapy?

The Surgeon General released a report in 1999, stating that 20% of children between the ages of 9 and 17 have a psychiatric disorder. Sometimes, these symptoms can remain hidden and irrelevant; however, being on the lookout for any of the below symptoms is important. All children will undergo hormonal changes as well as other changes, including mood, behavior, and interests, but precipitated events can lead to detrimental circumstances.

http://www.military.com/spouse/relationships/parenting-tips/benefits-of-child-counseling.html

Many children will undergo hormonal changes, situational issues, trouble adjusting to changes, and other normal developmental patterns. However, if your child faces any of the symptoms below, especially if they are struggling with more than one, they may be potentially at risk. Recognizing symptoms and seeking treatment early is necessary in order to prevent any collateral damage.

Some symptoms that your child needs child therapy might include:

– ADD/ADHD

– Difficult learning or focusing in class

– Acting out, anger, violence

– Vandalism, theft, destruction of property

– Bedwetting

– Inappropriate sexual behavior

– Teen pregnancy

– Eating disorders

– Developmental delays

– Regression in toilet training or other developmental achievements

– Change in academic performance, failing grades, or missing homework if uncharacteristic

– Bullying or being bullied

– Withdrawing from friends

– Avoiding social situations

– Changes in appetite

– Lack of interest in previous interests or hobbies

– Depression or hopelessness

– Mood swings

– Unexplained absences or tardies from school

– Alcohol or drug use

– Frequent physical complaints such as headache or stomachache

Triggers for changes in your child’s well-being might include school stress (including text anxiety, bullying, trouble fitting in with others), family issues (death, illness, divorce), abuse, trauma, neglect, move, change of schools, and start of middle or high school.

http://kidshealth.org/parent/positive/family/finding_therapist.html#

Seeking child therapy for your young child or teenager can help alleviate some problems, as well as providing an outlet for your child to seek guidance without fear of judgment from family members. Child therapists can also detect any psychological disorders that might need medicinal treatment or other types of therapies to fully achieve successful results.

What should my child expect?

Child therapy takes many different forms. There are different types of child therapy, just as there are many different categories of adult therapy. Talk to your child therapist prior to the first setting if you would like more information on what techniques they will use.

Individual child therapy is a very commonly utilized therapy technique. Individual therapy is a one-on-one situation with the therapist and the child, in which they will analyze the child’s problems and address concerns, while together discussing the child’s potential to achieve a healthier well-being. This setting allows children to speak without fear of being judged by parents or siblings.

Family therapy is another option, and might be used in conjunction with other types of individual therapy in order to observe the family dynamic. Sometimes, the child’s behaviors or problems might derive from a lack of communication or stability in his or her family, and addressing familial issues in a group setting can be helpful for breaking down barriers and dismissing preconceptions, while strengthening the family unit and their communication skills.

Group therapy is another option for your child, in which he or she will attend sessions with other children who are similar in age and who might be facing similar problems. By communicating as a group, your child will be able to relate to others, understand that he or she is not alone, and feel comfortable communicating as there are others who understand and can possibly relate to their situation. Similar to family therapy, this can be used in conjunction with individual types of child therapy in order to maximize the effects.

CBT, or Cognitive Behavioral Therapy, is a technique in which negative thoughts or mindsets are broken down and replaced with positive or effective thoughts. CBT is also used to demonstrate and teach coping skills, relaxation techniques, stress management skills, and by bringing attention to negative thought processes in order to reconstruct them. CBT is usually performed in a group setting, and can assist your child with depression anxiety, and stress.

Commonly recognized as “talk therapy,” psychoanalytic therapy is also a potential method of therapy for your child. Talk therapy is usually not effective on young children who are unable to accurately vocalize and describe their emotions, but it can be appropriate if used with older children or teenagers. Talk therapy provides an individual setting in which the child therapist will have the opportunity to analyze the situation and provide guidance to your child.

Also common in child therapy, especially when dealing with young children, is play therapy. Play therapy is a common technique used for young children’s therapy sessions, in which the child therapist will use toys, dolls, art, games, or other play activities in order to provide a more interactive and therefore meaningful therapy session. Young children are often either uncomfortable sharing their feelings, or might have trouble vocalizing them accurately. Instead, play therapy provides a great alternative to talk therapy, in which the child therapist will be able to observe your child in a natural setting, therefore providing the opportunity to analyze your child’s behaviors without interruption. Play therapy can also provide the opportunity for the child therapist to build rapport with your child and ease into difficult topics through unconventional methods, such as using dolls to pretend, or playing games together.

http://www.military.com/spouse/relationships/parenting-tips/benefits-of-child-counseling.html

See how play therapy works (video): https://www.youtube.com/watch?v=6RkdZDf1jLY

Don’t hesitate! Call us today!

We offer many different avenues of counseling, and child therapy can help your young child or teenager overcome obstacles, stress, and pain. Please view our Counseling Process with any questions ( http://www.counselinglexingtonky.com/lexington-counseling-process/ ).

Don’t let your child’s problems fester and become increasingly worse seek help as soon as you begin to recognize warning signs. Call us for more information. http://www.counselinglexingtonky.com/counselors-therapists/ .

Childrens Mental Health Disorders

Mon, 21 Sep 2015 17:23:14 GMT

Childrens Mental Health Disorders

There are many different disorders that specifically affect children, and going without help can damage your child long-term. Disorders like ADHD, ODD and autism, and sensory issues, can have a lasting impact on your child’s academic career as well as their social life. ADHD and ODD affect the whole family as well, as the child’s behavioral issues can disturb relationships within the family dynamic.

ADHD (Attention Deficit Hyperactivity Disorder)

ADHD is common in young children and adolescents, and affects performance in school and at home. ADHD inhibits a child’s attention span, behavior, and causes hyperactivity. Unfortunately, ADHD is often mistakenly diagnosed as behavioral problems and therefore the ADHD remains untreated.

There are three different types of ADHD –

Predominantly hyperactive-impulsive: hyperactivity is more prevalent than attention problems.

Predominantly inattentive: attention problems are more common than hyperactivity; children do not usually have behavior problems or act out, but they have trouble paying attention and usually zone out. This subtype is commonly overlooked, as it is hard to pinpoint since the symptoms can be hidden.

Combined hyperactive-impulsive and inattentive: most common type of ADHD in which symptoms of inattention and hyperactivity are present.

ADHD can be caused by genetics, environmental factors, brain injuries, increased sugar levels, and food additives.

Symptoms of inattention include:

Distracted easily
Forgetting things
Inability to focus on one activity
Easily bored with activities
Trouble organizing
Trouble completing things
Losing things
Daydreaming
Trouble following instructions

Symptoms of hyperactivity include:

Fidgeting
Talking repeatedly
Trouble sitting still
Trouble completing quiet or calm tasks

Symptoms of impulsivity include:

Impatient
Interrupting others
Blurting out inappropriate comments

Comprehensive Symptoms List

ADHD has been diagnosed in 5% of children, and the United States has higher rates than other countries. Approximately 11% of children ages 4-17 have ADHD. Diagnosis rates have increased steadily since 2003, and boys are more commonly diagnosed with ADHD than girls.

Children are sometimes diagnosed very young, but the average age diagnosed is age 7.

Statistics of ADHD

ODD (Oppositional Defiant Disorder)

Most children, especially young children, go through a temper tantrum stage where they act out, however if their behavior is frequent and uncontrollable, there might be a deeper issue. ODD symptoms sometimes begin before the age of 8, and usually symptoms are present before becoming a teenager. Symptoms of ODD include:

Defiance
Disobedience
Hostility
Temper tantrums
Argumentative
Blaming others
Ignoring authorities
Angry
Vindictive
Academic problems
Behavioral problems
Lacking self-esteem

Usually, ODD occurs in combination with other disorders, including ADHD, anxiety, and depression.

Managing ODD can be a huge relief for both the client and the family. If your child is experiencing troubles longer than six months and they are persistent and disruptive to their daily activities, it is important to seek help.

Overview of ODD

ODD is a disorder in which children repeatedly display defiant, hostile, and uncooperative behavior. ODD is present in anywhere from 2%-16% of children.

An effective treatment option for helping parents react positively to ODD behaviors is PMT (Parent Management Training) . PMT is effective in addition to psychotherapy and possibly medications.

CD (Conduct Disorder)

Conduct Disorder (CD) is similar to ODD, but with more severe symptoms. CD includes aggression toward people and animals, destruction of property, deceitfulness or theft, serious violations of rules, and these acting out behaviors affect daily activities in school and at home. Like ODD, CD also presents itself in conjunction with depression, ADHD, anxiety, Tourette’s, and OCD.

Overview of CD

SPD (Sensory Processing Disorder) or SI (Sensory Integration)

Sensory Processing Disorder and Sensory Integration refer to a disconnect in the nervous system and an inability to correctly communicate neural signals in order to accurately process motor and behavioral responses. This is often thought of as a “traffic jam” and because of this, appropriate responses are disorganized and therefore children with SPD have trouble performing everyday tasks.

Sometimes, children are affected by SPD regarding only one sense, i.e. only regarding their sense of touch or sight. Children with SPD respond inappropriately to certain stimuli because they are unable to accurately process the correct response. Sometimes, children over-respond to stimuli, or under-respond to stimuli, and this can sometimes be misdiagnosed as ADHD.

Children who suffer from symptoms of SPD benefit from occupational therapy (OT) with a sensory integration approach (SI). Also, listening therapy might be beneficial to help control symptoms of SPD.

Symptoms of SPD include:

Fear of sudden or loud noises
Distracted by background noises
Fear of touch
Fear of climbing or falling
Poor balance
Constant need to touch people
Clumsy
Uncoordinated
Indifferent to pain
Harms other children or pets (doesn’t understand his or her own strength)

ASD (Autism Spectrum Disorder)

Autism is a developmental disorder that affects children as young as age 3. Mainly, autism affects a child’s ability to effectively communicate and interact, and effects of autism can range on the autism spectrum, from mild to severe.

Overview of Autism

ASD used to include subtypes with particular diagnoses; however they were recently combined into the one umbrella term: ASD. Previously, ASD consisted of autistic disorder, childhood disintegrative disorder, pervasive developmental disorder-not other specified, and Asperger syndrome.

Autism can affect different parts of a child, including their intellectual functioning, sleep patterns, gastrointestinal system, physical health, attention span, and usually children with autism excel in visual skills and fine arts.

According to the CDC (Centers for Disease Control and Prevention), it is estimated that 1 in 8 children has autism of some degree. Autism is significantly more common in boys than girls. Autism affects all children differently, and children range on the autism spectrum, from fully functioning and excelling in arts of art and music, to nonverbal.

Symptoms of ASD include:

Social challenges, such as failure to respond to stimuli as a baby, and unusual attachment to parents
Communication troubles, like delayed babbling and speaking, or loss of communicative behaviors if autism is not onset at birth; some children with autism are nonverbal and will learn to communicate with other methods such as sign language or electronic devices
Repetitive behaviors, like hand-flapping, rocking, rearranging objects, or making repetitive sounds

Autism can take many forms and can also be influenced by other disorders. These include genetic disorders, such as Fragile X syndrome, Angelman syndrome, tuberous sclerosis, chromosome 15 duplication syndrome, gastrointestinal disorders, seizure disorders, sleep dysfunction, sensory processing problems, and pica.

In infants, autism is diagnosed by:

Delayed babbling
Delayed speech (no words by 16 months old)
Does not respond to name
Loss of language
Loss of social skills
Poor eye contact
Obsession with lining up toys
Does not smile

In older children, autism is diagnosed by:

Unable to make friends
Unable to initiate conversations
Inability to imagine or engage in social play
Repetitive use of language
Preoccupation with objects or activities
Inflexibility

Autism Diagnosis

Untreated disorders in children can lead to irreversible damage in family life, social relationships, and school. Leaving disorders untreated will inevitably form a wedge in your family that cannot be undone. Help your child today.

We encourage you to seek help from our trained counselors who can do whatever it takes to help your child return to fulfill their potential. We have professionals that are experienced in managing children’s disorders and can help your child maintain their well-being today.

We can help your child! Don’t wait! See our Counseling Processes for further information.

How to Care For Yourself – Self Care

Mon, 21 Sep 2015 17:20:34 GMT

If you have ever flown on a commercial airline, you know that before the flight begins, the flight attendants give a safety presentation in which they instruct travelers how to put on an oxygen mask should that ever become necessary. One thing they always say goes something like this: “Place the mask on yourself and then assist others around you who might need help”. They say this because if you don’t help yourself, you can’t really help anyone. This is a short article on how to care for yourself or self care.

Self care is an important component of living an exceptional life. Incorporating self care into your life will benefit you no matter your situation. So what is self care? Most simply it is taking care of you.

Self care can take many forms. Here are a few:

Cognitive: If you tend to be very critical with yourself, self-care could be choosing to stop that negative voice and replace it with kinder, more reality based statements. For example – I missed a turn going to work. Instead of berating myself as stupid, I may choose to think something like “Everyone makes a mistake now and then. I’m not defined by my mistakes.”

Physical: Knowing that your body is an amazing machine, physical self care may be giving yourself permission to take 30 minutes for a walk, choosing to turn the temperature in your apartment up a couple of degrees when you are cold, taking a long bubble bath, doing yoga, etc. It can also be feeding your body food that is healthy because you care about yourself.

Emotional: Self care can start with recognizing when you feel happy, sad, fear, uncertainty, anger, strength, or weakness. Give yourself permission to have these feelings without judging yourself in a negative way. Accept the feeling and then taking steps to address those situations that affect your feeling state. Starting therapy can be great self-care!

Here are just a few additional ideas for self-care:

– Talk to a friend

– Stretch your muscles

– Go hiking

– Challenge yourself to learn something new

– Take a nap

– Cook your favorite meal

– Do a puzzle

– Dance around your home

– Say no

– Draw a picture

– Write a letter to a family member

– Practice gratitude

– Journal

– Say yes

– Write out affirmations

– Practice gentleness with yourself

– Forgive

– Be in the moment, notice what you feel, smell, hear

Additional resources for self care:

Psychcentral gives these three self care strategies .

The University of Kentucky provides these tips for self-care .

A self-care assessment from East Carolina University.

Our therapists can help you incorporate self-care into your life. We provide counseling, therapy, and psychiatry in Lexington KY , Richmond KY , and Frankfort KY . Please let us help!

Live Exceptionally!

Rhonda J. Souder, Ed.S., LPCC, LMHC

How to Choose a Good Counselor or Therapist

Mon, 21 Sep 2015 17:17:58 GMT

Selecting a good counselor or therapist can be difficult and confusing. When someone begins the journey of counseling, the client/therapist relationship is critical. How can you possibly know who you are going to match up with for short or long term therapy? The short answer is, you can’t. The more complicated and important answer is that you can significantly increase your odds by following some tips.

1. You have to know what type of practitioner you are looking for.

Counseling or Therapy? LPCC, CADC, LMFT and LCSW are your best bets. What do all those letters mean?! See our credentials page for an explanation. This is critical to how someone sees your issues and how they help. If you decide with your practitioner’s help that you need medication, please continue to see a helping professional to talk things out. Research shows that counseling and therapy always increase the efficacy of treatment with medication.

2. Medication

This is a big, scary decision for many people. Our ARNP is a Psychiatric Nurse Practitioner who takes her time with people, listens, and doesn’t have a big ego. She helps you decide if medicine is right for you and listens to what you need. Our office understands medication is a tough choice. It is your choice.

3. Getting Better

When you get better, therapy becomes less frequent. If a practitioner insists on holding on to you when you know things are better, that should be a red flag. Our clients have the right of self-determination. You decide how often to come, when to end or pause therapy, and if you would like to come back.

I have listed some tips and links here for you to browse and improve your ability to make decisions regarding receiving some help. All good clinicians should have the following in place:

–An informative up to date website listing most everything you need to know.

–A good reputation within the community.

–An office that is friendly and inviting in a good neighborhood or business park, not in a home.

–Support staff that answer a phone call.

–Paperwork that looks professional.

–An organized procedure when becoming a client.

–A degree and a license to practice counseling or therapy on the wall.

–A business license visible on the wall.

–A first session that does not overwhelm you with a to do list.

–Ears that listen.

If at first you don’t succeed in finding someone that has the proper social skills and good mental health to help you, please try again until you reach your goals. Clinicians are people. They are supposed to act and be professional. Not all of them do this well. Don’t give up!

Here are some great professionals !

Psychology Today’s tips for finding a great therapist .

Good Therapy’s suggestions on finding a competent counselor .

An independent blogger gives some tips here.

I hope this helps you choose a good counselor, a competent therapist, or a psychiatric provider and improves your life!

Paul D. Dalton, MS, LPCC, CADC

p.s., If you are lookingf or help now, please call us at 859-338-0466 or contact us today!

Counseling, Therapy & Psychiatry in Lexington, Richmond, & Frankfort KY

Mon, 21 Sep 2015 17:15:51 GMT

Hello!

My name is Paul Dalton, and I opened our Lexington, KY counseling and therapy offices to assist people just like you. The goal was to create a caring, helping environment with excellent mental health professionals. Our success in helping people has benefited many people in Central Kentucky. We now have counseling, therapy, and psychiatry offices in Frankfort, KY and Richmond, KY. Everyone should be able to access high quality, professional behavioral health services in their own community. My hope is that we have made this easier for you and the people you care about. Our professionals care and it shows. Please visit our professionals online here .

Our locations make available several types of individual, marital, family and relationship therapists. Our psychiatric nurse practitioner can help with psychiatry and medication management if you decide that is what is best. We believe in solution-focused therapy, helping you right where you are and providing counseling and or psychiatric services we can be proud of and that our clients will highly recommend to their friends and families. We have male and female counselors and therapists that work closely in a team atmosphere to help people you care about.

Our counselors have worked with thousands of individuals, teenagers and families in Kentucky. We simply want to help you with whatever issue or problem you may have or to reach a new life goal you have always dreamed about. We try to help you focus on the solution, not the problem.

If you are in need of professional counseling in Lexington, Richmond, or Frankfort, KY, please call us today at 859-338-0466 or contact us online .

We look forward to helping you!

Sincerely,

Paul D. Dalton, MS, LPCC, CADC

Choosing the Right Provider for Depression and Anxiety in Richmond, KY

Mon, 21 Sep 2015 17:15:04 GMT

Anxiety and depression are difficult issues to deal with. Long bouts of anxiety can create depression. There are several types of depression including organic, situational or adjustment, dysthymia, and seasonal affective. Bipolar related depression plagues many people in Kentucky.

Most types of depression respond to different depression treatments. Exercise, counseling or therapy and/or medication are usually the most effective depression treatments. Cognitive behavioral counseling or cognitive therapy is an excellent way to get started. Mental health counseling at our Richmond location will provide you with good direction on where to go next.

Anxiety may respond to relaxation training, exercise, therapy, behavioral health management, psychiatry or medication, as well as several other types of anxiety treatment. Anxiety is highly treatable and will usually lift with the right mental health professional guiding you.

Our therapists in Richmond, KY will help you make good treatment decisions, provide support and expertise, and most of all, give you the caring attention you need to make a positive change. Our counselors care about your outcome.

Please call 859.338.0466 to schedule an appointment. You will be glad you did.

Wishing you well,

Paul D. Dalton, MS, LPCC, CADC

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