5 New Year’s Resolutions for 2022

Getting ready to celebrate the New Year? Are you making any New Year’s resolutions this year? New Year’s Resolutions don’t have to be out-of-reach goals. In fact, New Year’s Resolutions are the perfect opportunity to create some mental health goals for the upcoming year.

New Year’s Resolutions that Support Mental Wellness

Here are a few more goal-oriented resolutions that support mental health:

1. Add More Physical Activity to Each Day

Exercise is good for your body and your mind. It helps you sleep better at night (which is also good for your mental health), but it also reduces symptoms of anxiety and depression, according to recent studies.

Exercise — especially aerobic exercise — boosts your mood, reduces stress, reduces social withdrawal, and boosts your self-esteem. Examples of aerobic exercise include running, jogging, dancing, walking, hiking, swimming, and playing tennis.

Exercise-related goals don’t have to be intense workout regimens. You can sneak exercise into your day in many ways:

• Walking your dog an extra loop around the neighborhood
• Going to the local rec center and walking around the track while listening to podcasts
• Swimming with friends at a local YMCA

2. Practice Good Sleep Hygiene

It’s far too easy to stay up late watching another episode of your favorite show, but research shows that getting a reasonable amount of sleep each night can have many positive effects on your mental wellness.

Sleep hygiene tips include:

• Going to bed at the same time every night
• Avoid blue lights for 1-2 hours before bed (What’s a blue light? Find out here: Do Warm Lights Help You Sleep Better?)
• Sleep in a cool, dark room
• Spend some time in the sunshine each day as this helps reset your circadian rhythm

3. Pick Up a New Hobby

Hobbies — like knitting, reading, gardening, fishing — are good for your mental health, according to the Australian Government Health Department.  You don’t have to be a pro to reap the rewards of a hobby. Just participating in a hobby can boost your self-confidence, promote feelings of relaxation, reduce stress levels, and improve your overall happiness.

Need a few ideas? Here are some common hobbies:

• Sports and exercise
• Fishing
• Gardening (indoor plants count too!)
• Music
• Drawing and painting
• Crafting, including knitting and crocheting
• Baking
• Reading
• Journaling

4. Spend Time in the Great Outdoors

Spending time in nature can also support your mental health. Just 20 minutes spent outside can make a big difference, according to the experts at Harvard.

Looking for activities to do outside? Check out this article to get a few ideas.

5. Seek Help When You Need It

This is perhaps the best resolution of all! Even with all of these resolutions, you might need a little extra support this year, and that’s okay! The best thing you can do for your mental health is to ask for help if you need it. As a multidisciplinary practice, we can support a variety of mental health conditions with therapy, medication, lifestyle changes, coaching, and more here at NextStep2MentalHealth. Our team of psychiatrists and therapist are here to help adults, teens, and children.

We’re just a call or click away. Call 502-339-2442 or send us a message to request more information.

What Is Generalized Anxiety Disorder (GAD)?

Generalized anxiety disorder or GAD is a condition wherein a person displays an excessive, uncontrollable, and sometimes irrational worry about every day…

ADHD and Depression Connection

There are many types of depression: major depression, postpartum depression, bipolar depression, and seasonal affective disorder. Not only are there many types of depression, but depression can also occur at the same time as other mental health conditions. It’s very common for those with anxiety or ADHD to also have depression. This is called comorbidities.

Here at NextStep2MentalHealth, our multidisciplinary team of experts excel at diagnosing and treating comorbidities, including ADHD and depression.

In this article, we take a closer look at the ADHD and depression connection.

The ADHD and Depression Connection

Here are a few quick facts from the video:

• 30% of those with ADHD experience depressive episodes
• Dopamine is responsible for reward systems, mood, and those with ADHD may not have access to as much dopamine
• This leads to the potential feeling like “you’re running on half a tank”
• Those with ADHD may struggle more with emotional dysregulation, which means it can take longer to soothe after difficult emotions

Dopamine is a type of neurotransmitter, and it’s often called the “feel good” hormone. Your body makes it, and your nervous system uses it to send messages between nerve cells. Low levels of dopamine may contribute to feelings of depression.

Do You Have Depression?

If you have ADHD, you might also suspect you have depression if you can’t shake intense sad feelings, notice changes to your eating and sleeping routine, feel worthless or guilt, and lose passion for your favorite hobbies.

You can learn more about depression in these resources:

• How Untreated Depression Can Impact Your Health
• Teen Depression: What to Look For and How to Help
• 32 Ways to Help Someone with Depression (When They Don’t Want to Talk About It)
• 8 Risk Factors for Depression 
• Do You Have Depression or Seasonal Affective Disorder?
• Overcoming the Negative Self-Talk Cycles of Depression
• 6 Uncommonly Thought Of Depression Symptoms That Shouldn’t Go Unnoticed

Treating ADHD and Depression

[Image Source: The Mighty]

If you have both ADHD and depression, you need treatment that addresses the complexities of each condition. For example, you may benefit from strategies that promote emotional regulation. Other treatments for both ADHD and depression include:

• Medication (depression and ADHD both benefit from different types of medication)
• Lifestyle modifications, including regular exercise, good sleep hygiene, eating a balanced diet, and practicing stress management techniques
• Therapy

What to Do If You Think You Have Depression

With the right treatment, you can manage the symptoms of both of these conditions. Here at NextStep2MentalHealth, our team of experienced providers is skilled at diagnosing and treating many types of depression, including major depression, seasonal depression, and postpartum depression as well as adult and child ADHD.

If you’d like to make an appointment with our compassionate and knowledgeable providers, click here to make a telehealth or in-person appointment in our Louisville, Kentucky office. You can also call us at 502-339-2442.

10 Signs of Hypomania

Individuals with bipolar 1 disorder may experience mania, while individuals diagnosed with bipolar 2 disorder are more likely to experience hypomania.  Hypomania is typically more mild than mania and doesn’t last as long as manic episodes.

Both hypomania and mania are periods of excited behavior that can have a significant impact on your daily life. If you suspect you have hypomania or mania, our multidisciplinary team encourages you to reach out to us for a bipolar evaluation.

In the meantime, let’s take a look at what hypomania is and how it’s treated.

10 Signs of a Hypomanic Episode

1. Extremely talkative

While some people are naturally more talkative than others (which is normal and okay!), a sudden shift to being more talkative than normal (whatever is normal for you) can be a sign of hypomania. This includes:

• Not being able to listen to others or letting others talk because you’re talking
• Talking very rapidly
• Talking very loudly
• Jumping from topic to topic

2. Elation or giddiness

It’s normal to experience highs and lows throughout your day, but a sudden giddiness (without any clear cause) can be related to hypomania. These moods are marked by feelings of elation and euphoria and increased energy levels.

3. Irritability 

While elation and giddiness are linked to hypomania, the flip side is also true: you may see a marked increase in irritability. This includes:

• Being argumentative
• Being easily agitated
• Feeling easily irritated by everything
• Rapid mood swings
• “Rage” attacks
• Children in a hypomania episode may swing quickly from irritation to elation.

4. Decreased need for sleep

Manic episodes are often marked by periods of extreme energy. During a manic episode, you might not feel the need to sleep, or you may get by with very little sleep. Hypomania is also marked by a decreased need for sleep and lots of energy.

5. Racing thoughts

Racing thoughts can cause you to shift quickly from one topic to the next. Some people describe this as a swirl of thoughts in which your words can’t keep up with your thoughts.

6. Grandiosity

Grandiosity is a symptom experienced during both manic and hypomanic episodes. People experiencing grandiose delusions often describe larger-than-life feelings. This can include feeling invincible, superior, or invulnerable.

7. High energy

Even without adequate sleep, hypomania can lead to high energy.

8. Distractibility

Can’t focus? Easily distracted? These can be signs of many mental health conditions, including anxiety, ADHD, and bipolar disorder. A proper diagnosis ensures you get the right treatment, so don’t hesitate to share all of your symptoms, including distractibility.

9. Impulsivity

Along with racing thoughts and high energy comes impulsivity.

10. Increased goal-directed activity

Have you started multiple projects? This could be a sign of increased goal-directed activity. When paired with excess energy and little sleep, you could get swept up in the whirlwind.

Are You Dealing with Hypomania or Mania?

(image source)

Bipolar Treatment in Louisville, Kentucky

Because bipolar disorder can profoundly impact your life, it’s essential to work with a compassionate and experienced provider who understands the complexities of this disorder. At Next Step 2 Mental Health, we know that living with bipolar can be challenging, but the right treatment can help.

Treatments include:

• Medication
• Psychotherapy
• Therapy

If you or a loved one are experiencing any of the signs of Bipolar Disorder – or need help managing Bipolar Disorder — we can help you take your next steps. Call our office today at 502-339-2442, or book an appointment online.

Learn about Seasonal Affective Disorder

Fall is just around the corner. While the thought of pumpkins and cozy sweaters might be exciting to some people, the thought of less sunshine and colder weather is less-than-thrilling for others.

For some people, saying goodbye to summer can trigger seasonal affective disorder (SAD), a type of depression that’s linked to changes in the seasons.

But how do you know if you just happen to like summer more than fall — or if you have SAD? In this blog, we take a closer look at what SAD is and how to know if you need to discuss SAD with your provider.

How Do You Know If You Have SAD?

Common symptoms of SAD include:

• Sleeping a lot but still feeling tired
• Changing in appetite, especially craving sweets and carbs
• Low energy
• No interest in your favorite activities
• Feeling sad
• Difficulty concentrating or focusing
• Feeling worthless

SAD can start at any age, but it most often starts to affect adults between the age of 18 and 30. If you think your symptoms might be related to SAD, you’ll need an accurate diagnosis before embarking on any treatment plan. Many mental health conditions share similar symptoms (such as trouble concentrating), which makes an evaluation that much more important.

To be diagnosed with SAD, a person must meet specific criteria:

• Have the symptoms of major depression
• The depressive episodes must occur during specific seasons (i.e., only during the winter months or the summer months) for at least 2 consecutive years

Sunlight goes down. Sadness goes up.

Treating Seasonal Affective Disorder

SAD can be treated with both lifestyle modifications and medication. Common treatments include:

• Spending as much time in the sunlight as possible (e.g., an early morning walk)
• Light therapy (which involves sitting near a light box that generates 10,000 lux
• Psychotherapy
• Medication, including antidepressants
• Vitamin D supplements (studies show that individuals with SAD are more likely to be deficient in vitamin D)

Help Is Here

With the right treatment, you can feel better. Here at Next Step 2 Mental Health, our team of experienced providers is skilled at diagnosing and treating many types of depression, including major depression, seasonal depression, and postpartum depression. If you’d like to make an appointment with our compassionate and knowledgeable providers, click here to make a telehealth or in-person appointment in our Louisville, Kentucky office. You can also call us at 502-339-2442.

Social Anxiety in a Post-Pandemic World

How Does Sunlight Improve Your Mental Health?

At Next Step, we know how profoundly any mental health condition can impact your life. Our compassionate, non-judgmental team offers a variety of treatments for a range of mental health conditions, including anxiety, depression, PTSD, bipolar, and ADHD.

To reclaim control over your life, call our Louisville, Kentucky office at 502-339-2442. You can also request an appointment online.

8 Risk Factors of Depression

Risk factors for diseases are the things that increase the likelihood that you’ll get the disease or condition. Risk factors don’t guarantee you’ll develop the condition, but they do raise your risk. For example, inactivity is a risk factor for heart disease. Leading a sedentary lifestyle doesn’t mean you’ll 100% develop heart disease, but it does increase your risk. Just like there are risk factors for diseases like heart disease, there are also risk factors for mental health conditions too. In this blog, our team of experts explores the risk factors associated with depression.

1. Family History of Depression

Having a family history of depression can increase your risk for developing the condition too. Remember, though, that there are many ways you can support your mental health, even if you don’t have any symptoms of depression. Eating well-balanced meals, staying active, getting enough sleep, managing  underlying health conditions, and managing stress all go a long way in supporting your mental health.

It’s also important to know the symptoms and signs of depression so that if you can receive treatment as soon as possible.

2. Sedentary Lifestyle

According to the experts at Johns Hopkins, inactivity can also exacerbate or add to feelings of depression. Inactivity affects your mental and physical wellness in many ways. Not only does a lack of physical activity increase your risk of obesity and diabetes, it also affects your mood. This is true for both adults and children. A lack of physical activity during adolescence is linked to a higher rate of depression by the age of 18.

The good news is that this is a risk factor within your control. Research shows that exercise (especially if it’s outside) can improve your mood. You don’t need to be a marathoner to experience the benefits of exercise. Even little strides to add more physical activity into your day can help support your mental wellness.

You can add more physical activity into your day by:

• Getting up every hour to stretch your legs and walk around
• Walking an extra block when  you walk your dog
• Going for a short walk after dinner or on your lunch break
• Taking the stairs instead of elevator, when applicable
• Dancing in your living room
• Playing tag or catch in the yard with your kids
• Going for a hike on the weekend

You can also try at-home workouts.

3. Underlying Medical Illnesses and Chronic Pain

In addition to your family history, your own personal medical history can also play a role in your depression diagnosis. Medical illnesses — including cancer, stroke, and Parkinson’s disease — can increase your risk of depression. Hormonal shifts, including menopause, thyroid disorders, and testosterone deficiency, can also increase the risk of depression. Hormonal shifts after childbirth can also increase your risk of developing a specific type of depression called postpartum depression.

Chronic pain (from arthritis, cancer, neuropathy, etc.) is also linked with increased risk of depression.

4. Age

Age is another risk factor for depression. Lack of activity, death of a loved one, isolation (in a nursing home), age-related insomnia, increasing health conditions can all increase the risk for depression in the elderly. Unfortunately, the elderly are often undertreated when it comes to depression. Depression can present in many ways, including fatigue, sleeping more, and loss of appetite. If you’re feeling blue and the feelings just don’t let up, don’t hesitate to reach out.

5. Insomnia

Not sleeping well isn’t a risk factor of depression just for the elderly. No matter what age you are, if you’re not sleeping well, it can impact your mental health.

“Depression and sleep problems are closely linked. People with insomnia, for example, may have a tenfold higher risk of developing depression than people who get a good night’s sleep. And among people with depression, 75 percent have trouble falling asleep or staying asleep.” (source)

If you’re not sleeping well, now is the time to improve your sleep hygiene. You can learn more about sleep hygiene here.

6. Stress

Sometimes stress is a good thing. The stress of a deadline at work can motivate you to get the project done. However, chronic, unmanaged stress can take a toll on your physical and mental wellness. If you’re not coping well with chronic stress, you’re more likely to become depressed and/or anxious.

Stress management techniques include:

• Exercising
• Yoga
• Meditation
• Deep breathing
• Time management

You can learn more about how stress impacts your brain here.

7. Big Life Changes

Change is hard for many people, and how well you handle stress can impact your mental health. Even positive changes can increase your risk for depression if you’re not prepared. Examples of big life changes include:

• Buying a new house
• Getting married
• Having a child
• Moving to a new state
• Experiencing the loss of a relationship
• Experiencing the loss of a loved one
• Getting a new pet
• Starting a new job

Remember, just because you experience a big life change doesn’t mean you’ll definitely develop depression. However, you can further reduce your risk of becoming depressed by preparing for big changes as much as possible. You can embrace change by:

• Focusing on what you can control
• Acknowledge your fears but take action anyway (it’s okay to feel nervous starting a new job or moving to a new state, but don’t let it stop you from pursuing your dreams!)
• Accept and engage with grief (rather than avoiding dealing with it)

8. Certain Medications

Certain medications can increase your risk for depression. This includes sedatives, sleeping pills, some seizure medication, and certain medications for heart problems and asthma. If you suspect that your feelings of depression are linked to your medication, don’t hesitate to reach out to your prescribing provider.

At Next Step 2 Mental Health, we know how profoundly any mental health condition can impact all aspects of your life, and if you’re struggling now, you don’t have to wait until it gets worse before reaching out for help. Our compassionate, non-judgmental team offers a variety of treatments, including medication and therapy.

To reclaim control over your life, call our Louisville, Kentucky office at 502-339-2442. You can also request an appointment online.

Teen Depression: Signs to Look For & How to Help

Here at Next Step 2 Mental Health, our compassionate providers are experienced in treating depression in teenagers, and if you suspect your child is struggling, we encourage you to call us.

In the meantime, you can learn more about depression in teenagers in the article below.

What Are the Signs of Depression in Teenagers?

As with adults, teen depression can affect teens in many ways. Some of the common symptoms of depression include:

• Feelings of sadness
• Low self-esteem and low self-worth
• Feelings of guilt
• Changes to appetite (eating more or less)
• Changes to sleep (sleeping more or less)
• Fatigue
• Loss of passion for favorite hobbies
• Anger
• Difficulty feeling happy
• Feeling anxious
• Headaches or stomach pains

You might notice your teen start to struggle in school or lose interest in extracurricular activities (including spending time with friends). He or she may also seem more irritable.

Remember, Your Teen Isn’t Alone

Approximately 13% of American teenagers experience depression annually. According to a 2018 study, depression has increased (by 47% for boys and 65% for girls) from 2013-2018. Unfortunately, the coronavirus pandemic has further affected the mental health of Americans — teenagers included. The stress of the pandemic, changes to normal school routines, and missing socializing with friends are potential triggers for teens, according to the CDC.

Even though depression is common, it’s important to seek treatment if you spot the signs of depression in your child.

Depression is a serious condition, and it’s one that we take seriously here at Next Step 2 Mental Health. According to the Centers for Disease Control and Prevention, suicide was the second leading cause of death for teens in America  in 2017. The CDC cites depression  as a major risk factor for suicide.

If your child is in crisis, call 9-1-1. You can also reach the National Suicide Prevention Lifeline at 1-800-273-TALK (8255) for English, 1-888-628-9454 for Spanish.

The National Suicide Prevention Lifeline is a national network of local crisis centers that provides free and confidential emotional support to people in suicidal crisis or emotional distress 24 hours a day, 7 days a week. We’re committed to improving crisis services and advancing suicide prevention by empowering individuals, advancing professional best practices, and building awareness.

How Is Teen Depression Treated?

Even though depression can impact teens (and entire families), it can be treated, and with the right treatment, your teen may start to feel better. So, how is depression treated? Because depression is a complex illness, there isn’t a one-size-fits-all treatment, especially if your teen has co-occurring conditions, such as anxiety or ADHD.

Depression treatment often involves therapy as well as medication. Depression can trigger hopelessness, but remember, it is treatable. Learning about depression, offering a listening ear, and supporting your teen with the right treatment can help. Here at Next Step 2 Mental Health, our multidisciplinary team offers everything your teen needs under one roof, from medication management to therapy.

To learn more about depression or to schedule an appointment, click here.

32 Ways to Help Someone with Depression (When They Don’t Want to Talk about It)

Depression can be debilitating, and if it’s your child or spouse or friend battling depression, you might wonder how you can help them. Even if your loved one doesn’t want to talk about it (which can be common), there are still ways you can be present and supportive. 

Reminder: If you or a loved one are battling depression—or even suspect you might be— our compassionate team here at Next Step 2 Mental Health encourages you to reach out for help. Professional mental healthcare providers can help you learn strategies to make a positive difference in your life, despite the all-consuming nature of depression.

In the meantime, the video below highlights 32 ways you can support someone with depression.

If you or a loved one are in crisis, please contact the National Suicide Prevention Hotline at 1-800-273-TALK (8255), or call your local emergency services.

Additional Reading

You can learn more about depression, the signs of depression, and how to cope with it in these articles:

• 11 More Ways to Help Someone with Depression
• Learn more about Seasonal Affective Disorder
• How to Workout When You’re Depressed
• Surprising Signs of Depression
• Overcoming the Negative Self-Talk Cycles of Depression

We’re Here to Help You Take Your Next Steps

At Next Step, we know how profoundly depression can impact all aspects of your life. Our compassionate, non-judgmental team offers a variety of depression treatments, including medication and therapy.

If depression is keeping you from your potential, we can help. Call our Louisville, Kentucky office at 502-339-2442. You can also request an appointment online.