What Is the MTHFR Gene Mutation? And How Does It Affect You?

In recent years, the MTHFR gene has garnered attention for its role in various health conditions and how its mutations can impact your well-being. From cardiovascular health to mental wellness, understanding the implications of MTHFR gene mutations can provide valuable insights into personalized healthcare and lifestyle choices.

Join us as we explore the science behind MTHFR gene mutations and uncover their potential effects on our health and everyday lives.

What Are the Health Implications of the MTHFR Gene Mutations?

Mutations in the MTHFR gene can lead to a variety of health issues, largely due to their impact on your body’s ability to process folate and homocysteine.

A few quick definitions:

Folate

Folate, also known as vitamin B9, is a water-soluble vitamin that plays a crucial role in various bodily functions, particularly in cell division and DNA synthesis. It is essential for the formation of red blood cells and the proper development of the fetal neural tube during pregnancy, which is critical for preventing birth defects like spina bifida. Folate is naturally found in foods such as leafy green vegetables, citrus fruits, beans, and fortified grains.

Note: In supplement form, it is often referred to as folic acid. Folic acid is the synthetic version of folate. This will be an important element to note later in this blog.

Homocysteine

Homocysteine is an amino acid that is produced in the body as part of the process of breaking down the amino acid methionine. Under normal conditions, homocysteine levels are kept in check through various biochemical pathways. However, elevated levels of homocysteine in the blood may indicate problems with these metabolic pathways and are associated with an increased risk of cardiovascular disease, stroke, and other health issues. Factors such as genetic predisposition, poor diet, smoking, and certain medical conditions can contribute to high homocysteine levels. Monitoring and managing homocysteine levels may help with maintaining cardiovascular health.

Now that we’ve defined folate and homocysteine, let’s talk about how the MTHFR mutation can affect your body’s ability to process them.

Some of the key health problems associated with MTHFR mutations include, but are not limited to:

• Elevated Homocysteine Levels: One of the direct consequences of MTHFR mutations is elevated levels of homocysteine, an amino acid in the blood, which is linked to an increased risk of heart diseases, stroke, and peripheral vascular diseases.
• Cardiovascular Disease: The inability to properly metabolize homocysteine can lead to its accumulation, contributing to the development of heart disease and stroke by promoting atherosclerosis (hardening of the arteries).
• Neurological and Psychiatric Disorders: There’s mixed (inconclusive) evidence suggesting the possibility of a link between MTHFR mutations and an increased risk of various neurological and psychiatric conditions, including depression, anxiety, bipolar disorder, and schizophrenia. According to research published in a 2022 article in Frontiers, MTHFR C677T in particular is associated with increased risk of major depressive disorder, bipolar disorder, and schizophrenia. The exact mechanisms are not fully understood but may relate to the role of folate in neurotransmitter synthesis and DNA methylation.
• Increased Cancer Risk: Some studies suggest that MTHFR mutations may be linked to a slightly increased risk of certain cancers, including but not limited to colon cancer and leukemia, possibly due to effects on DNA synthesis and repair.
• Studies have also show a link between MTHFR mutations and Pregnancy Complications and Birth Defects. 

What to Do If You Have the MTHFR Mutation

While the thought of having a genetic mutation can sound daunting at first, remember knowledge is power. There are many things you can do:

Supplements to Help

If someone has an abnormal MTHFR genotype, such as the common C677T or A1298C mutations, they may have reduced efficiency in converting folate (vitamin B9) to its active form, methylfolate.

Here are some dietary supplements that might be helpful:

1. Methylfolate (L-Methylfolate): This is the bioactive form of folate that can be directly utilized by the body, bypassing the need for conversion by the MTHFR enzyme.
2. Vitamin B12 (Methylcobalamin or Hydroxocobalamin): B12 works closely with folate in the methylation cycle. Using methylcobalamin or hydroxocobalamin forms of vitamin B12 can be more effective, as they are more readily utilized by individuals with MTHFR mutations.
3. Omega-3 Fatty Acids: These can support brain health and function, contributing to improved mood and cognitive function. Omega-3s are not directly related to the MTHFR mutation but can be beneficial for overall physical and mental health.
4. Vitamin B6 (Pyridoxal-5-Phosphate): B6 in its active form, Pyridoxal-5-Phosphate (P-5-P), is crucial for the metabolism of homocysteine and the synthesis of neurotransmitters. It helps in the conversion of homocysteine to methionine, a reaction that can be affected by MTHFR mutations.
5. Zinc: Zinc can also support the methylation process, making it a helpful supplement.

A word of caution: don’t grab the synthetic folic acid!

For individuals with the MTHFR gene mutation or other conditions that affect folate metabolism, avoiding folic acid (synthetic form of folate) and opting for methylfolate or natural sources of folate may be recommended. This is because some individuals may have difficulty metabolizing folic acid efficiently, which can lead to elevated levels of unmetabolized folic acid in the bloodstream.

Excessive levels of unmetabolized folic acid have been associated with potential adverse health effects, although more research is needed to fully understand the implications.

Foods to Eat

If you have the MTHFR gene mutation, focusing on foods rich in natural forms of folate, as well as other nutrients involved in methylation processes, may be beneficial.

Here are some examples of foods that are high in these nutrients:

1. Leafy Green Vegetables: Spinach, kale, Swiss chard, and other leafy greens are excellent sources of folate. They also contain other essential nutrients like vitamins A, C, and K, as well as minerals like iron and magnesium.
2. Legumes: Beans, lentils, chickpeas, and peas are rich in folate, fiber, and protein. They are versatile ingredients that can be incorporated into various dishes, such as soups, salads, and stews.
3. Cruciferous Vegetables: Broccoli, Brussels sprouts, cauliflower, and cabbage are not only high in folate but also contain compounds that support detoxification processes in the body.
4. Avocado: Avocados are a good source of folate, as well as healthy fats, fiber, and potassium. They can be enjoyed on toast, in salads, or blended into smoothies.
5. Citrus Fruits: Oranges, lemons, limes, and grapefruits are rich in vitamin C, which is important for supporting immune function and enhancing iron absorption. Some citrus fruits also contain folate.
6. Beets: Beets are packed with folate, as well as antioxidants and dietary nitrates that support cardiovascular health. They can be roasted, steamed, or grated raw into salads.
7. Asparagus: Asparagus is a good source of folate and contains compounds that support liver health and detoxification processes.
8. Eggs: Eggs are rich in several nutrients, including folate, choline, and B vitamins. They can be prepared in various ways, such as boiled, scrambled, or poached.
9. Nuts and Seeds: Walnuts, almonds, flaxseeds, and chia seeds are good sources of folate, as well as healthy fats, protein, and fiber. They can be added to oatmeal, yogurt, or salads for an extra nutritional boost.
10. Seafood: Fish such as salmon, trout, and tuna are rich in folate, omega-3 fatty acids, and protein. They are also sources of vitamin D, which is important for bone health and immune function.

It’s essential to maintain a balanced and varied diet that includes a wide range of nutrient-rich foods to support overall health and well-being, especially if you have the MTHFR gene mutation. Additionally, consulting with a healthcare professional or registered dietitian can provide personalized dietary recommendations based on your individual needs and health status.

Lifestyle Modifications

In addition to focusing on dietary choices, there are several lifestyle tips that individuals with the MTHFR gene mutation may find beneficial:

1. Regular Exercise: Engaging in regular physical activity can help support overall health and well-being. Aim for a combination of cardiovascular exercise, strength training, and flexibility exercises to promote heart health, maintain muscle mass, and improve mobility.
2. Stress Management: Chronic stress can negatively impact methylation processes in the body. Practice stress-reducing techniques such as mindfulness meditation, deep breathing exercises, yoga, or tai chi to promote relaxation and reduce the harmful effects of stress.
3. Adequate Sleep: Prioritize getting enough high-quality sleep each night. Aim for 7-9 hours of sleep per night to support optimal physical and mental health. Establishing a regular sleep schedule and creating a relaxing bedtime routine can help improve sleep quality. Avoid blue light for 1-2 hours before bed. (Find out why here.)
4. Limit Alcohol and Caffeine: Excessive alcohol consumption can interfere with folate metabolism and methylation processes in the body. Limit alcohol intake to moderate levels, or avoid it altogether if possible. Similarly, limit caffeine intake, especially in the afternoon and evening, to promote better sleep quality.
5. Avoid Environmental Toxins: Exposure to environmental toxins such as heavy metals, pesticides, and air pollutants can disrupt methylation processes and contribute to health problems. Minimize exposure to these toxins by choosing organic foods, using natural cleaning and personal care products, and avoiding smoking and secondhand smoke. (Need better personal care products? The Environmental Working Group has a database of clean products.)
6. Stay Hydrated: Drink plenty of water throughout the day to stay hydrated and support overall health. Hydration is essential for proper detoxification processes in the body and helps maintain optimal cellular function.
7. Quit Smoking: Smoking tobacco can impair folate metabolism and increase the risk of cardiovascular disease and other health problems. If you smoke, consider quitting to improve your overall health and reduce the negative impact on methylation processes.
8. Supplement Wisely: In addition to dietary folate sources, consider supplementing with methylfolate or other methylated B vitamins to support methylation processes in the body.

By incorporating these lifestyle tips into your daily routine, you can support optimal methylation processes and overall health, even with the MTHFR gene mutation. It’s important to focus on holistic health practices that address diet, exercise, stress management, and environmental factors to promote well-being and reduce the risk of chronic disease.

How Do You Know If You Have an MTHRF Mutation?

There are several labs that offer testing for MTHFR mutations.  MTHFR testing can help identify mutations in the MTHFR gene, which can affect processes in the body such as DNA synthesis and repair, metabolism of certain amino acids, and the conversion of homocysteine to methionine.

Here are general options for testing:

1. Clinical Laboratories: Many clinical diagnostic labs offer MTHFR mutation testing. This includes large national laboratories as well as specialized genetic testing companies. You would typically need a doctor’s order to get tested at these labs.
2. Direct-to-Consumer Genetic Testing Companies: Some companies offer genetic testing kits that you can order online, which may include MTHFR mutation analysis. These services vary in terms of what they offer, their accuracy, and their privacy policies, so it’s important to do thorough research.
3. Healthcare Provider: Some healthcare providers have the capability to order MTHFR testing directly through their associated laboratories. This might be a more integrated approach to testing, as it allows you to discuss the results and their implications directly with your healthcare provider.

Note: If you’re looking to get tested, the NextStep team recommends either option #1 or #3.

When looking for a lab to test for MTHFR mutations, consider the following:

• Accreditation: Ensure the lab is accredited by a recognized body, such as the College of American Pathologists (CAP) or has CLIA certification, indicating it meets standards for laboratory testing.
• Privacy Policies: Understand how your genetic information will be used and shared, especially with direct-to-consumer options.
• Comprehensiveness: MTHFR mutation testing can focus on one or several mutations, commonly C677T and A1298C. Make sure the testing covers the mutations you’re concerned about.
• Cost and Insurance Coverage: Costs can vary widely, and insurance coverage for MTHFR testing is variable. Check with your insurance provider and the testing service to understand any out-of-pocket costs.

If you need specific names of labs or more detailed guidance on how to proceed with MTHFR testing, it’s best to consult with a healthcare provider or a genetic counselor. They can provide personalized advice and may be able to recommend specific labs based on your health history and needs.

How We Can Help

If you suspect that MTHFR gene mutation is connected to a psychiatric disorder, don’t hesitate to reach out for help. Our multidisciplinary team is here to help you get the care you need.

To make an appointment, click here to get started.

5 Steps to Break Free from Behavioral Addiction

Addiction is no longer limited to substances like drugs or alcohol. The concept of addiction has expanded to include behaviors that activate the pleasure center of the brain, such as gaming, social media use, gambling, and even shopping. These behaviors, known as behavioral addictions or process addictions, can be just as compelling and disruptive as substance addiction.

Read on as Dr. Dan Guy explores what drives behavioral addictions and how to use that information to shape five steps for overcoming behavioral addictions.

What Drives Behavioral Addictions?

What drives these behavioral addictions? The answer lies in the intricate workings of our brains. When we engage in activities that trigger the pleasure center, such as winning a game or receiving likes on a social media post, our brains release feel-good chemicals like dopamine and endorphins.

Over time, our brains learn to crave these experiences, leading to a cycle of reinforcement where the behavior is repeated to achieve the same pleasurable outcome.

Watch this video to learn more about the reward system in your brain.

Addiction Isn’t Limited to Substance Abuse

Chemical drugs are notorious for stimulating the pleasure center of the brain, but various behaviors can also activate the same area.

Dr. Dan Guy explains:

“Indulgences like consuming sweet foods, watching humorous shows, achieving success in challenging tasks, experiencing intimacy, or making enjoyable purchases can trigger the release of feel-good chemicals such as endorphins, dopamine, and oxytocin, leading to a sense of reward.”

However, both chemicals and certain behaviors carry the potential for addiction. Some have even elevated addiction from a mere behavior to a complex medical condition or chronic brain disorder. The challenge with addictions, whether to chemicals or behaviors, lies in the need for escalating doses to achieve the same level of pleasure over time, leading individuals to seek out more stimuli to feel good.

Intermittent rewards and social reinforcement, such as receiving validation on social media, further reinforce addictive behaviors. Intermittent reinforcement, such as the unpredictable nature of social media likes or notifications, can further strengthen addictive behaviors. Our brains become conditioned to seek out these rewards, leading to compulsive behavior patterns.

Moreover, the removal of stimuli can lead to negative reinforcement, perpetuating a cycle where individuals feel compelled to seek out more to maintain their well-being. This pursuit can have detrimental effects on various aspects of life, including work performance and relationships.

Positive Versus Negative Reinforcement

Positive reinforcement involves receiving a reward for a behavior, while negative reinforcement involves the removal of something unpleasant. For example, playing a video game may temporarily alleviate anxiety, serving as negative reinforcement. Similarly, receiving likes or comments on a social media post can act as positive reinforcement, encouraging us to continue posting.

How to Reclaim Control of Your Life

If addictions were easy to stop, by definition, it wouldn’t be an addiction.

While it’s not easy… it’s also not impossible.

Step One: Awareness

Recognizing and addressing behavioral addictions is crucial for reclaiming control of our lives. Awareness is the first step. By acknowledging the signs of addiction and its impact on our lives, we can begin to take proactive steps towards recovery. Preferably, it’s ideal to reach this awareness before reaching rock bottom.

Step 2: Organize Support from Family, Friends, and Professionals

Seeking support from friends, family, and professionals is essential. Having external accountability and guidance can help us establish healthier habits and coping mechanisms.

Step 3: Establish Limits

Setting limits, whether through parental controls on devices or budgeting for shopping, can also prevent excessive indulgence in addictive behaviors.

Step 4: Explore the Underlying Cause of Addiction

Furthermore, it’s essential to explore the underlying causes of addiction. Often, addictive behaviors serve as coping mechanisms for underlying issues such as anxiety or low self-esteem.

Dr. Dan Guy adds, “So, dig in and find what is underlying the addiction (example: to escape anxiety) and deal the underlying cause head on. Often, this is where professional help comes in. If you decrease the anxiety, for example, you decrease the need for addiction.”

By addressing these root causes, we can decrease the reliance on addictive behaviors.

Step 5: Learn Healthier Habits and Rewire Your Brain for Lasting Change

Finally, learning to cultivate new, healthier habits is key to long-term recovery. Rewiring the brain to find pleasure in other activities and enjoying life beyond the pursuit of the next fix is essential for lasting change.

Get the Help You Need

In conclusion, behavioral addictions are a complex issue that requires a multifaceted approach to address effectively. By understanding the mechanisms behind these addictions and taking proactive steps towards recovery, we can regain control of our lives and cultivate a healthier, more fulfilling existence.

As a multidisciplinary practice, the Next Step team can address all facets of addiction from underlying anxiety and depression to impulsive behavior. To schedule an appointment, click here. 

About Dr. Dan Guy

Dr. Dan Guy is a Licensed Clinical Psychologist who has provided quality mental health services for over 29 years. As a gifted and highly observant listener, Dr. Guy serves adults, older teens, couples, and families with compassion and care.

Dr. Guy graduated Magna Cum Laude with a Bachelor of Arts in Psychology and Bible Studies from Kentucky Christian University. He then earned a Master of Arts in Clinical Psychology at Morehead State University. He continued to work his way across the state of Kentucky, completing his formal education by obtaining his Doctorate of Psychology at Spalding University in Louisville, Kentucky.

 Dr. Guy has had the privilege of working in a variety of settings throughout his career. While working in Kentucky Community Mental Health Centers, he provided psychological testing and worked with both children and adults struggling with issues ranging from behavioral disorders to emotional and thought disorders. Dr. Guy also served as the Clinical Manager at a Louisville hospital, managing the counseling services for an inpatient psychiatric unit, a partial hospitalization unit, a mental health intensive outpatient program (IOP), a chemical dependency IOP, and an outpatient office. He has also served as the Clinical Director for a residential youth services organization providing mental health services for Kentucky youth who are in state care.

Dr. Guy specializes in the treatment of ADHD, depression, anxiety, mood swings, relational problems, and issues pertaining to self-doubt and self-value. He is skilled in the use of cognitive behavioral therapy (CBT), solution focused therapy, and reality therapy. He also provides psychotherapy for individuals with bipolar disorder and some addictive behaviors. Dr. Guy has helped hundreds of individuals, couples, and families establish loving relationships, healthy communication, and effectively address mental health issues. As a trusted professional, Dr. Guy will walk beside you as you face challenges in your life and will guide you toward healing and fulfillment.

You can now book an appointment with Dr. Guy here. or give us a call at our Louisville, Kentucky mental health clinic at 502-339-2442 .

3 Empathetic Ways to Support a New Mom with Postpartum Depression

Welcoming a new baby into the world is often depicted as a time of joy and celebration. However, for many new mothers, the reality can be quite different. Postpartum depression (PPD) — also known as perinatal depression — affects approximately 1 in 7 women after giving birth, and its symptoms can range from mild to severe.

As friends, family members, or loved ones, it’s crucial to provide support and understanding to those experiencing PPD.

Here are three empathetic ways to support a new mom struggling with postpartum depression:

What Is Postpartum Depression?

What Is Postpartum Depression?

Postpartum depression is much more than the baby blues.

Postpartum depression (PPD) is a more severe, long-lasting form of depression. Unlike the baby blues, PPD doesn’t fade away on its own and can appear days or even months after delivering a baby. Symptoms may include intense sadness, anxiety, or despair and can be so powerful that it’s challenging for the mother to care for her baby or herself.

How to Support a New Mom with Postpartum Depression

• Lend a Listening Ear: Sometimes, the opportunity to talk about her feelings can make a world of difference for a new mom.
• Help with the Baby:Offer to babysit for a few hours so the mother can get some much-needed rest or sleep. Sleep deprivation can exacerbate feelings of depression.
• Encourage Professional Help: Encouraging a loved one to seek medical attention and therapy can give her the tools to cope and recover.

Do You Need Help?

Our multidisciplinary team can help you navigate postpartum depression as well as postpartum anxiety. To make an appointment in our Louisville, Kentucky, office, click here to get started.

Finding the Right Child Psychiatrist in Louisville, Kentucky

Parenting a child with mental health challenges can be both rewarding and demanding. Whether your child is grappling with anxiety, depression, or other mental health issues, witnessing their unique perspective on the world comes with its highs and lows. If you’re in search of a child psychiatrist in Louisville, the good news is that Louisville, Kentucky, boasts a strong community of child psychiatrists ready to assist.

Here are the essential tips you need for finding the right child psychiatrist in Louisville.

Mental Health Concerns Are Common… 

According to the Centers for Disease Control and Prevention (CDC), anxiety problems, ADHD, and depression are the most commonly diagnosed mental disorders in children. Approximately 5.8 million children aged 3-17 years have anxiety, while another 2.7 million have depression.

Mental health challenges can affect both children and adults, presenting symptoms such as mood swings, changes in behavior, and difficulties in coping with daily life. Diagnosing and managing mental health conditions requires specialized knowledge and skills, making the role of child psychiatrists crucial.

Why Choose a Child Psychiatrist in Louisville, Kentucky?

Louisville is home to a growing number of child psychiatrists who specialize in diagnosing and treating mental health conditions such as anxiety and depression in children. Here are some key reasons why seeking their help is beneficial:

• Expertise: Child psychiatrists have extensive training in child and adolescent mental health. They understand the nuances of diagnosing and treating many conditions (and comorbid conditions), tailoring their approaches to each child’s unique needs.
• Comprehensive Evaluation: Child psychiatrists take a holistic approach to assess your child. They not only evaluate the symptoms your child currently has, but they also consider any co-occurring conditions, environmental factors, and family dynamics that may impact your child’s well-being.
• Medication Management: In some cases, medication may be part of your child’s treatment plan. Child psychiatrists are well-equipped to prescribe and manage medications, ensuring your child’s safety and effectiveness.
• Behavioral Interventions: Child psychiatrists can provide guidance on evidence-based behavioral interventions and strategies to help manage symptoms, both at home and in school.
• Support for Families: Managing a mental health diagnosis can be challenging for the whole family. Child psychiatrists in Louisville offer guidance, resources, and support to parents and caregivers, helping them understand and cope with their child’s condition. You can read more here:
  • Nine Surprising Ways Anxiety Shows Up in Kids
  • 32 Ways to Help Someone With Depression 
• Collaborative Care: Child psychiatrists often work closely on our multidisciplinary team, such as psychologists, therapists, and ADHD coaches, to provide a comprehensive and coordinated treatment plan for your child. This means that everything you need is all under one roof.

Finding the Right Child Psychiatrist in Louisville, Kentucky

When searching for a child psychiatrist in Louisville, consider the following steps:

• Ask for Recommendations: Reach out to your pediatrician, school counselor, or support groups for recommendations. They may have valuable insights into trusted professionals in the area.
• Research Credentials: Ensure the psychiatrist is board-certified and has experience in child and adolescent psychiatry.
• Consultation: Schedule a consultation to meet with the psychiatrist, discuss your concerns, and evaluate their approach and compatibility with your child.
• Communication: Open and effective communication with the psychiatrist is key. You should feel comfortable discussing your child’s needs and asking questions.

Read more about each of our child psychiatrists here.

Why NextStep4MentalHealth?

NextStep4MentalHealth is committed to providing comprehensive resources and support for families dealing with mental health challenges. We understand the importance of child psychiatrists in managing these conditions and aim to connect parents and caregivers with qualified professionals who can make a significant difference in their children’s lives.

Our team page offers a user-friendly interface that allows you to search for child psychiatrists in your area who specialize in various mental health issues. We believe that access to the right healthcare professionals is a critical step in the mental health management journey.

Raising a child with mental health challenges can be a rewarding journey with the right support system in place. In Louisville, Kentucky, you have access to a dedicated community of child psychiatrists who can provide expert guidance and assistance. Remember that you’re not alone in this journey, and with the help of a knowledgeable child psychiatrist, you can empower your child to thrive and reach their full potential. Don’t hesitate to seek the support your family needs to make the journey with mental health challenges a successful one.

Click here to schedule an appointment with us today to explore the benefits of multidisciplinary care here in Louisville, Kentucky.

Navigating the Holiday Season: Support for Those Sandwiched Between Childcare and Caring for Aging Parents

The Holiday Stress for the Sandwich Generation

Recognizing Symptoms of Anxiety and Depression

• 8 Risk Factors for  Depression
• 11 Ways to Help Someone with Depression 
• Anxiety at Christmas
• What Is Generalized Anxiety?

The Importance of Self-Care

• Setting achievable expectations
• Delegating tasks
• Setting aside ample personal time for relaxation and enjoyment

• Ways to Prioritize Self-Care If You’re Feeling Sad
• How to Motivate Yourself to Work-Out

Support Systems and Resources

Establishing a support network is vital. This network can comprise friends, family, and community resources. Support groups tailored for the sandwich generation or caregiver support can provide a sense of community and understanding.

Seeking Professional Help

Shining a Light on Seasonal Depression: More Common Than You Think

Seasonal depression is more common than you might think. According to the American Psychiatric Association, seasonal affective disorder (SAD) affects 5% of the American population, and for those that suffer from it, it can last 40% of the year!

Below, Dr. Brian Briscoe, a board-certified psychiatrist in Louisville, Kentucky, shares the ins and outs of seasonal depression:

More about Seasonal Depression

As November’s chill sets in, many of us find ourselves longing for the warmth and light of summer days. It’s not just the early sunsets and cold temperatures that can get to us; for some, this time of year brings about a specific type of depression known as Seasonal Affective Disorder (SAD). Interestingly, this condition is more prevalent in Northern latitudes. While we might not be planning a move to the South Pole anytime soon (trust me, even the penguins have their share of problems), it’s striking to note that a significant number of persons living in most parts of the United States can be affected.

SAD isn’t merely a case of the “winter blues”. It’s a genuine depressive disorder that varies in severity and is believed to be linked to reduced exposure to sunlight during the shorter days of fall and winter.

Enter light therapy: a common treatment for SAD, which involves exposure to a specific kind of bright light for a set amount of time each day. However, before you rush off to purchase the biggest and brightest lamp at the store (who would gladly take your money), it’s essential to understand that not all lightboxes are created equal. Consulting with a psychiatrist is crucial to determine the right specifications and duration for light therapy that is evidence-based and tailored to your needs.

Moreover, while SAD is a significant concern, it’s essential to rule out other medical conditions that could be contributing to feelings of depression. Thyroid illness, anemia, vitamin deficiencies, electrolyte disturbances, and other conditions can all mimic or exacerbate depressive symptoms. A thorough evaluation can ensure that you’re not just treating the symptoms but addressing the root cause.

So, as the days grow shorter and the temperatures drop, remember to be attentive to your mental well-being. Whether you’re in sunny California or snowy Minnesota, seasonal changes can impact us all.

Taking steps towards understanding and addressing any shifts in mood can ensure a brighter winter season, no matter where you are on the map.

5 Tips to Beat the Winter Blues

The American Psychiatic Association shares these five tips for managing the winter blues:

 

Get Help for Seasonal Affective Disorder in Louisville, Kentucky

Here at NextStep2MentalHealth, our multidisciplinary team offers everything you need under roof from diagnosis to treatment for seasonal depression. If you’re experiencing the symptoms of winter blues, don’t brush it off. Reach out and get the help you need.

About Dr. Briscoe

Brian Briscoe, MD, is a board-certified psychiatrist with over a decade of private practice experience. Dr. Briscoe founded the practice in 2011 which grew into a multidisciplinary group, Next Step 2 Mental Health, in Louisville, Kentucky.   Dr. Briscoe provides compassionate and nonjudgmental care to adults of all ages.

Brian Briscoe graduated with honors from Centre College and was inducted into Phi Beta Kappa in Spring 2000. He went on to study at the University of Louisville, where he earned his medical degree and completed specialty training in psychiatry. During residency, Dr. Briscoe was elected to serve as the president of the Resident’s Association and received a number of accolades, including awards from Community Mental Health Agencies, awards for research, and the Ruby & John Schwab Award for Academic Excellence. He is certified by the American Board of Psychiatry and Neurology.

Dr. Briscoe is a former full-time teaching faculty member for the University of Louisville Department of Psychiatry, and he continues to teach residents, medical students, and nurse practitioners through a gratis faculty appointment. He has published several scholarly articles and has presented for international conferences.

Dr. Briscoe has received numerous awards for research, service, and academic excellence. He is a recipient of the Nancy C.A. Roeske Excellence in Medical Student Education by the American Psychiatric Association. Dr. Briscoe was named one of Louisville’s “Top Doctors” by Louisville Magazine, an award that is granted by vote of 3,000 physician members of the Greater Louisville Medical Society.

Dr. Briscoe has previously served as Chair of the National Psychiatry Section of the Christian Medical and Dental Association and is actively involved in local and national efforts to assist pastors and churches in their efforts to care for persons who struggle with mental health issues.

Here at NextStep2MentalHealth, Dr. Briscoe takes a comprehensive, holistic approach that includes educating his patients on their treatment options and working with them as collaborators in their care. He specializes in attention-deficit/hyperactivity disorder (ADHD), obsessive compulsive disorder (OCD), anxiety disorders, and mood disorders such as depression and bipolar disorder.

Dr. Briscoe’s passion for helping people stems from his own beliefs as a Christian. Dr. Briscoe takes the time to understand each patient as a unique and whole individual – rather than just a set of symptoms to be treated. He then designs a personalized treatment plan so that patients can experience lasting change, improved quality of life, and overall improved wellness. He looks forward to providing personalized, psychiatric care to both new and current clients. His excellence in patient care is matched with the breadth and depth of his knowledge.

 

Request an Appointment with Dr. Briscoe here.

 

Seasonal Marketing and Social Media: Navigating the Perfect Storm for Fall Anxiety

However, it’s essential to remember that it’s okay not to be okay.

Learn More About Anxiety

You can read more about anxiety in the following articles:

• 9 Surprising Ways Anxiety Shows Uup In Kids
• Depression and Anxiety in Teens
• Seasonal Affective Disorder 
• 7 Ways to Manage Social Anxiety

More about Dr. Briscoe

Brian Briscoe, MD, is a board-certified psychiatrist with over a decade of private practice experience. Dr. Briscoe founded the practice in 2011 which grew into a multidisciplinary group, Next Step 2 Mental Health, in Louisville, Kentucky.   Dr. Briscoe provides compassionate and nonjudgmental care to adults of all ages.

You can read his full bio here.

Need Help Managing Anxiety?

To make an appointment with Dr. Briscoe, click here.

Fall-ing for Hypomania: The Bipolar Seasonal Twist

The Excitement of Fall

What Is Hypomania?

Hypomania is characterized by an elevated mood, increased energy, and activity levels that are distinctly different from a person’s typical behavior. It might sound great, feeling supercharged and euphoric, but it often comes with a slew of problems like reduced need for sleep, talkativeness, racing thoughts, and sometimes even engaging in risky behaviors.

While not as severe as full-blown mania, hypomania isn’t a pumpkin walk in the park.

When to Seek Help for Hypomania

How Teens Can Deal with Back-to-School Anxiety

An upset stomach. Nightmares. Unrelenting desire to avoid school. Difficulty sleeping. These are all examples of how anxiety can manifest in teens. Sometimes, these signs of anxiety are mistaken for symptoms of another condition. For example, you might think that your stomachache was caused by something you ate. The truth, though, is that anxiety can be hidden in plain sight, and as we enter back-to-school season, you might start to see the signs of back-to-school anxiety.

Whether you’re starting your final year of junior high or starting your first year of college as an 18-year-old, anxiety can flare up during the back-to-school season. In this article, we share tips and strategies for reducing anxious feelings during the school year.

1. Practice Deep Breathing Exercise

When people (teens or otherwise) feel anxious, they may subconsciously take shallow, quick breaths. These chest breaths can increase heart rate, muscle tension, and even contribute to dizziness. Taking slow, deep breaths can help you shift from chest breathing to abdominal breathing. When teens slow down their breathing, it helps to shift out of flight or fight mode so their body can relax. Isn’t science cool?!  Slow, deep breaths — that’s the key!

You can do square breathing or triangle breathing, or you can follow along with guided meditations. The following videos are cute ways to introduce the idea of deep belly breathing to young children.

2. Spend Time in Nature

Nature is healing, and it can do wonders for easing anxious thoughts. Sometimes teens benefit from simply changing up the scenery. You might even considering doing some homework outside after school if the weather allows for it. As you breathe in the fresh air, feel the breeze rustle your hair, or listen to the birds chirp, your thoughts are gently calmed.

This is a great opportunity to practice a grounding technique. Monica Clark, LPA, explains this technique:

If you find yourself beginning to lose focus, ground yourself in the moment. One effective grounding technique is the 5-4-3-2-1 Game. In this technique, you ground yourself in the physical environment by naming:

• 5 things you can see
• 4 things you can hear
• 3 things you can feel against your skin
• 2 things you can smell
• 1 thing you can taste

Describe the smells, find green leaves, describe the texture of a pebble.

3. Talk about What Anxiety Is

“Anxiety is often regarded as something that is bad and should be eradicated completely. However, anxiety by itself isn’t necessarily bad. Anxiety is actually an emotion that helps us take care of dangerous situations — and respond to those situations. If we are aware of a potentially dangerous situation, we can avoid harm,” says Dr. Dan Guy.

In other words, worry and fear is designed to help us avoid potentially dangerous situations. For example, a stray dog charging at your may instill fear, and it’s that fear that ignites flight or fight mode — so you can take flight to safety. Problems arise when anxiety and fear is triggered outside of dangerous situations — like feeling physically anxious even if there isn’t a dog nearby.

It’s tempting to remove all anxiety triggers because we don’t want to be unhappy, but the goal is to help manage anxiety because  experiencing some degree of anxiety is part of what it means to be human. For example, if you feel anxious about this school year, you may ask to skip a day of school. While skipping a day of school might temporarily ease your mind, it won’t be helpful in the long-term nor will it help you manage anxiety. Instead, it’s more helpful to learn how to manage anxiety.

4. Exercise More

Exercise is good for your body and mind — and that’s true for teens too. The above video depicts an easy at-home workout that you can perform after school without any equipment needed! But that’s not the only option. Other good-for-the-brain exercises include:

• Hiking
• Playing sports like soccer or basketball (even if it’s in your backyard)
• Rollerblading
• Biking
• Dancing
• Jump rope

Walking around the block is a good option too!

5. Focus on Good Nutrition

Good nutrition impacts your mental health too! In fact, there are plenty of tasty brain-healthy foods, such as:

• Salmon
• Yogurt
• Turmeric

Not all teens enjoy salmon, but a yogurt-lemon-dill sauce may make the salmon more appetizing for those who aren’t used to eating it. You can also make salmon loaf, which eliminates the fish texture that you might not like.

TIP: If you have a stomachache caused by anxious thoughts, you may not feel like eating. If that’s the cause, try more bland foods (like chicken noodle soup) or a warm cup of chamomile tea.

6. Read a Book

Teens can learn important life lessons through reading — plus, reading is a good relaxing activity! Review this list of books via NowPysch, and you might discover some great books for teens with anxiety.

7. Create a Safe Space

If you are feeling overwhelmed, you may benefit from a cozy place to unwind after school. From fidget spinners to books to coloring books, this can be a great way for teens to process all of their thoughts after school — rather than jumping right into homework or chores.

8. Ask for Individual Accommodations

For some teens, accommodations at school can make all the difference when it comes to anxiety. For example, if a student struggles with performance anxiety, he or she may not do well when taking tests. Some students benefit from individual accommodations such as extended time on tests. For other accommodations for kids who struggle with anxiety, check out this list from The Children’s and Adult Center for OCD and Anxiety.

9. Practice Good Sleep Hygiene

Poor sleep and anxiety often go hand-in-hand. Anxious thoughts can make it difficult to sleep, and poor sleep can exacerbate the symptoms of anxiety. Help your child practice good sleep hygiene, including:

• Going to bed at the same time every night
• Using warm-colored lights during his or her bedtime routine
• Sleeping in a cool, dark room

10. Go Over New Changes

Reduce back-to-school anxiety by going over any new changes with your parent or teacher. Maybe you feel unsure about the new rules at school.  Sometimes just a quick refresher on what’s expected can go a long way in feeling confident about the new school year.

11. Reach Out to Us

The good news about anxiety is that it can be treated with therapy, medication, and lifestyle changes. With the right support and strategies, most teens are able to develop strategies that help them manage their anxiety both in the classroom and at home.

Here at Next Step 2 Mental Health, we provide comprehensive mental health care for children (and teens too!). Whether you are just now experiencing anxiety for the first time, or is seeing a resurgence in symptoms, we can help you get the relief you deserve. Call 502-339-2442 or send us a message to request more information.