From Maesk Group Counseling in Fort Lauderdale - Panic Attack Symptoms

Here is some information on panic attacks, adapted from an article written by Johnna Medina, M.A.:

A panic attack is a discrete period of intense fear or discomfort emerging from either a calm or anxious state, in which four (or more) of the following symptoms developed abruptly and reached a peak within minutes:

• Palpitations, pounding heart, or accelerated heart rate

• Sweating

• Trembling or shaking

• Sensations of shortness of breath or smothering

• Feeling of choking

• Chest pain or discomfort

• Nausea or abdominal distress

• Feeling dizzy, unsteady, lightheaded, or faint

• Derealization (feelings of unreality) or depersonalization (being detached from oneself)

• Fear of losing control or going crazy

• Fear of dying

• Paresthesias (numbness or tingling sensations)

• Chills or heat sensations

Panic attacks often occur in people who are diagnosed with Panic Disorder.  If you think you may suffer from panic attacks, contact Maesk Group Counseling at 954-353-4680 to schedule your initial assessment.  There is no need to suffer any longer....this can be treated!

From Maesk Group Counseling in Fort Lauderdale - Untreated Depression

Untreated Depression is a Threat to your Mental and Physical Health

Depression creates chaos in the entire body by throwing the stress response system out of alignment. The risk of heart disease, osteoporosis, diabetes and cancer are all raised as normal immune function is disturbed by anxiety, stress and /or depression. Difficult relationships, parenting and work issues all contribute to this situation. 

This post contains my“prescription” for becoming (and staying) healthy.  Here’s what we should all be doing for a healthy, happy lifestyle:

• Get a yearly physical exam.  Depression and anxiety can be related to thyroid and other issues;

• Exercise: it relieves stress, raises endorphin levels. It’s even better if you get outside in natural light to exercise;

• Journaling: research shows it increases hopefulness, releases stress, and calms the brain;

• Regular Sleep: essential to mood stability and a healthy immune system;

• A good social or family support system increases longevity and raises immune system function; and

• Professional Therapy: coming for a session BEFORE symptoms are out of hand and regular follow-ups. 

Now maybe you are thinking, well, if I could MAKE myself do all of these things, I’d be fine! What you may not realize is that a mental health provider is trained, licensed and qualified to be a resource to help you do these things. A therapist can be your encourager, your supporter, and your guide in prioritizing and planning your best, healthiest life. 

Therapy helps uncover the roadblocks to your success that exist outside of your awareness. These roadblocks include childhood messages, both told to you and modeled by your parents, and negative experiences that impact your habits to this day. Together we can gently uncover and examine these self-defeating beliefs without shame or judgment. When “the truth sets you free,” you are then able to move forward and achieve new levels of well being.

Maesk Group Counseling is here to help.  Call 954-353-4680 to take that first step.

From Maesk Group Counseling in Fort Lauderdale - Sleep More!

Think you can get by on five or six hours of sleep per night?  Or think because you don't sleep much during the week you can "catch up" on the weekend?  Guess again.  We now know that sleep is crucial to your physical and mental health.

Following is a great article from CNN which references the suggested hours of sleep per night for each age group.  And if you need help, Maesk Group Counseling can work with you on sleep hygiene, and help you get more and better quality sleep.  

Check out the article here.

From Maesk Group Counseling in Fort Lauderdale - Counseling for children and teens

Child counseling can be extremely successful if you support your child throughout the counseling process. Family counseling also works wonders if everyone bands together and supports each other through the changes that are being made. Follow these tips to support your child and family in therapy:

1. Be there to listen and offer caring support, without judgment, to your child during the time in child therapy

2. Meet with the child’s counselor to make sure personalities are a match for you and your child.

3. Be open and talk frequently with your child. Make sure discussions are age appropriate; early school aged children need brief, simple discussions or explanations, upper elementary age children may ask more detailed questions and may need help figuring out reality from fiction.

4. Don’t pressure the child to talk to you about what happened in the child counseling session, your child may tell you in his/her own time in his/her own way.

5. Keep the lines of communication open with the child’s counselor and the child. Showing your child that you trust the child’s counselor helps build trust.

6. Try not to rush change. Remember trust is built over time; it’s not any different in child and family counseling. Allow time for your child to learn to trust his/her counselor. If you become intimidated by the child-counselor relationship, bring it up to the counselor (there’s nothing to be embarrassed about).

7. Patience is extremely important throughout the child and family counseling process. Children often don’t know how to express their emotions and fears like an adult would, therefore may have some temporary behavior changes throughout the process.

8. Be a good role model, show the child you are willing to take care of yourself and if you need counseling, seek it.

9. Make time to discuss your child’s worries, fears, and even accomplishments. Be sure to turn off any distractions (phones, TV, video games, etc.) so your child knows how important the time with your child is to you.

10. Most importantly, enjoy favorite activities with your child alone and with the entire family.

If you have any questions, throughout the process, speak up. Maesk Group Counseling is here to help!

From Maesk Group Counseling in Fort Lauderdale - Healthy Communication Tips

“Finding your voice” is a wonderful benefit of therapy, as you learn here that you have both a RIGHT to ask for what you want and the WAY to state your needs respectfully.  Some basic tips when you are “saying what you need to say:”

Use “I Need” instead of “you should.” 

It is not OK for you to tell other people how to live their lives. “Saying what you need to say” is NOT a license to judge, criticize or otherwise counsel others!

 It IS OK to require them to treat you with respect, but you must first ask respectfully. This means not yelling your message at them. Not using sarcasm or anger. It means speaking up firmly and courteously about what you will or will not tolerate.

Speak honestly, clearly and directly—don’t hint, manipulate or guilt-trip others. 

We get in trouble when we expect others to “just know” or read our minds. This is a common pitfall when dealing with the opposite sex. Women, most guys don’t get all the hints and signals that your girlfriends do. It’s not a sign of any lack of love. “Say what you need to say” without playing games.

After you say what you need to say, take responsibility for what comes next.

You have choices here. Maybe you’ll get what you’ve asked for, maybe you won’t. The next step is to decide what is required in order for you to stay in the relationship or on the job. Do you need to require marital counseling? Do you need a different job where you are respected? Do you need a time apart? Do you need to hire help to get things accomplished which are being neglected?

Then, do what you need to do.  Say what you need to say.  And let me know if I can help in that process.

From Maesk Group Counseling in Fort Lauderdale - An Eschatological Laundry List

Some of you may remember the book, "If You Meet Buddha on the Road, Kill Him!"  In it, the author Sheldon Kopp included his Eschatological Laundry List, what he called "A Partial Register of the 927 (or was it 928?) Eternal Truths."

Sometimes simplicity carries the message best.  I think you may find some of these simple messages enormously powerful and insightful.

• This is it!
• There are no hidden meanings.
• You can’t get there from here and besides there’s no place else to go.
• We are all already dying and we will be dead for a long time.
• Nothing lasts.
• There is no way of getting all you want.
• You can’t have anything unless you let go of it.
• You only get to keep what you give away.
• There is no particular reason why you lost out on some things.
• The world is not necessarily just. Being good often does not pay off and there is no compensation for misfortune.
• You have a responsibility to do your best nonetheless.
• It is a random universe to which we bring meaning.
• You don’t really control anything.
• You can’t make anyone love you.
• No one is any stronger or any weaker than anyone else.
• Everyone is, in his own way, vulnerable.
• There are no great men.
• If you have a hero look again: you have diminished yourself in some way.
• Everyone lies, cheats, pretends (yes, you too, and most certainly I myself).
• All evil is potential vitality in need of transformation.
• All of you is worth something if you will only own it.
• Progress is an illusion.
• It can be displaced but never eradicated, as solutions breed new problems.
• Yet it to necessary to keep on struggling toward solution.
• Childhood is a nightmare.
• But it is so very hard to be an on-your-own, take-care-of-yourself-cause-there-is-no-one-else-to-do-it-for-you grown-up.
• Each of us is ultimately alone.
• The most important things, each man must do for himself.
• Love is not enough but it sure helps.
• We have only ourselves, and one another. That may not be much, but that’s all there is.
• How strange that so often it all seems worth it.
• We must live within the ambiguity of partial freedom, partial power, and partial knowledge.
• All important decisions must be made on the basis of insufficient data.
• Yet we are responsible for everything we do.
• No excuses will be accepted.
• You can run, but you can’t hide.
• It is most important to run out of scapegoats.
• We must learn the power of living with our helplessness.
• The only victory lies in surrender to oneself.
• All significant battles are fought within oneself.
• You are free to do whatever you like. You need only face the consequences.
• What at do you know … for sure … anyway?
• Learn to forgive yourself, again and again and again and again…

From Maesk Group Counseling in Fort Lauderdale - Grief Counseling and the Seven Stages of Grief

SEVEN STAGES OF GRIEF

A long period of "depression" (not clinical depression), isolation, and loneliness happen late in the grief process, months after the tragedy strikes. It actually is normal and expected for you to be very depressed and sad several months later.  Outsiders do not understand this, and feel that it should be time for you to "get over it" and rejoin the land of the living. Just knowing that your desire to be alone with your sad reflections at this time is normal will help you deal with outside pressures. You are acting normally. They just don't "get it".  Here are the seven stages of grief.  Keep in mind that sometimes a person may move back and forth among the stages, rather than progress through them in a linear fashion.

1. SHOCK & DENIAL-

You will probably react to learning of the loss with numbed disbelief. You may deny the reality of the loss at some level, in order to avoid the pain. Shock provides emotional protection from being overwhelmed all at once. This may last for weeks.

2. PAIN & GUILT-
As the shock wears off, it is replaced with the suffering of unbelievable pain. Although excruciating and almost unbearable, it is important that you experience the pain fully, and not hide it, avoid it or escape from it with alcohol or drugs.
You may have guilty feelings or remorse over things you did or didn't do with your loved one. Life feels chaotic and scary during this phase.

3. ANGER & BARGAINING-
Frustration gives way to anger, and you may lash out and lay unwarranted blame for the death on someone else. Please try to control this, as permanent damage to your relationships may result. This is a time for the release of bottled up emotion.
You may rail against fate, questioning "Why me?" You may also try to bargain in vain with the powers that be for a way out of your despair ("I will never drink again if you just bring him back")

4. "DEPRESSION", REFLECTION, LONELINESS-
Just when your friends may think you should be getting on with your life, a long period of sad reflection will likely overtake you. This is a normal stage of grief, so do not be "talked out of it" by well-meaning outsiders. Encouragement from others is not helpful to you during this stage of grieving.
During this time, you finally realize the true magnitude of your loss, and it depresses you. You may isolate yourself on purpose, reflect on things you did with your lost one, and focus on memories of the past. You may sense feelings of emptiness or despair.

5. THE UPWARD TURN-
As you start to adjust to life without your dear one, your life becomes a little calmer and more organized. Your physical symptoms lessen, and your "depression" begins to lift slightly.

6. RECONSTRUCTION & WORKING THROUGH-
As you become more functional, your mind starts working again, and you will find yourself seeking realistic solutions to problems posed by life without your loved one. You will start to work on practical and financial problems and reconstructing yourself and your life without him or her.

7. ACCEPTANCE & HOPE-
During this, the last of the seven stages in this grief model, you learn to accept and deal with the reality of your situation. Acceptance does not necessarily mean instant happiness. Given the pain and turmoil you have experienced, you can never return to the carefree, untroubled YOU that existed before this tragedy. But you will find a way forward.
You will start to look forward and actually plan things for the future. Eventually, you will be able to think about your lost loved one without pain; sadness, yes, but the wrenching pain will be gone. You will once again anticipate some good times to come, and yes, even find joy again in the experience of living. 

After a period of time - say six months or so - if you are still feeling very depressed, or just not yourself, it is best to seek professional help.  Call Maesk Group Counseling to see up a consultation.  And above all, know that there is a way forward through the loss and pain.

From Maesk Group Counseling in Fort Lauderdale - Simple Ways to De-Stress:

It contributes to illness. It’s the major factor in back pain. In fact, it makes ANY pain worse. And it’s not always caused by bad things-it can be related to celebrations, new jobs, holidays, new babies, and many other things we would never wish away.

Yes, I’m talking about stress, or as defined by Webster’s, “a strain or pressure on the body or mind.” It’s almost always presented as a reason people finally get professional help for life issues, and I diagnose and treat it daily in my psychotherapy practice.  Stress management has become very important for most people.

The body and mind perceive any change as potential danger, and they react with heightened awareness, muscle tension, and increased cortisol production (cortisol is that nasty hormone that can increase blood pressure and blood sugar, and suppress immune response). It is essential to our overall health to learn to reduce stress responses in our body and mind. The following are some ways to do so:

Breathing

Under constant stress, our breathing becomes shallow and strained. A simple exercise is to sit back in your chair for a minute or two, close your eyes, and just focus on your breath. Breathe in deeply through your nose to the count of four, using the ticking of a clock if you have one. Hold your breath for four counts, and then SLOWLY let the air out for six beats. This deliberate focus and attention will both calm and distract your mind temporarily. 

Guided Imagery

This is an article all by itself, but basically guided imagery involves taking time to mentally “visit” your favorite relaxing memory-be it the beach, the woods, whatever brings a smile to your face- and mentally placing yourself there using all five senses. This also works with visualizing a beloved child’s face or your pet. A few minutes of visualization a day can actually increase immune response and is simple to do.

Tense/Relax (Progressive Muscle Relaxation) 

Starting at the top of your head, tense and relax the muscles of your face, neck, hands, shoulders, etc, all the way to your toes. Hold the tension to a count of four, and then let it go, moving on to the next muscle group. This puts a focus on muscles that may have been tight without your awareness.

Journaling

The benefit of scribbling down thoughts and feelings is well researched. You don’t need to watch spelling, grammar or anything else, as no one will see it. You don’t even have to “keep” a journal-just the act of writing in itself is beneficial, even if you shred it immediately after! Try completing these sentences to start:

It really bugged me today when….

If I could wave a magic wand I would change…

Then just keep writing without thought or censure.

Doing Nothing

A totally foreign concept to our goal oriented society, isn’t it? But sitting completely still in silence for a few minutes a day is a wonderful way to de-stress. As we let the mind daydream, rest and wander, we often find new solutions to our stressors. This concept is summarized by the beautiful quote: “Sitting quietly, doing nothing, spring comes, and the grass grows by itself” (Zen saying).

If these simple measures don’t ease your stress symptoms, the next step is to seek help. Maesk Group Counseling can help you resolve underlying issues contributing to the problem.  Feel free to call today to set up an appointment!

From Maesk Group Counseling in Fort Lauderdale: Signs of depression in adults

PLEASE NOTE: this list is NOT intended to diagnose or treat you.  Contact Maesk Group Counseling for proper diagnosis and treatment.

Most people get “the blues” sometimes that last a day or two. However, Major Depressive Disorder is a SERIOUS and often FATAL illness that occurs in approximately 6.7 percent of US adults. Medications can be helpful, but come with side effects that many people cannot tolerate. Medications will NOT cure the mistaken belief system causing the depression.

 Without talk therapy to both uncover the root cause of the depression and learn ways to manage it, depression can persist despite medication. Cognitive Behavioral Therapy, or CBT, can help you uncover the beliefs you carry about life without even knowing it. These beliefs often contribute to depression below your level of awareness. Once uncovered, I can help you face and refute the irrational thoughts and replace them with healthy, logical thoughts.

If you are experiencing any of these symptoms on a frequent or daily basis, please contact me for a full professional evaluation:

1. sadness

2. pessimism

3. feeling like a failure

4. loss of pleasure

5. guilty feelings

6. punishment feelings

7. self-dislike

8. self-criticalness

9. suicidal thoughts or a sense of, It would be better if I  weren’t here*

10. crying, or unable to cry anymore

11. feeling agitated

12. no interest

13. hard to decide things

14. feeling worthless

15. no energy

16. sleep issues

17. irritable

18. appetite changes, up or down

19. can't concentrate

20. fatigue

21. no sexual interest

(Adapted from the Beck Depression Inventory)

Taking that step to call me for an appointment is hard, but can be the best decision you ever make.

*IF YOU ARE FEELING SUICIDAL, CALL THE SUICIDE HOTLINE AT 1-800-273-8255 OR 911 IMMEDIATELY!

From Maesk Group Counseling in Fort Lauderdale: Emotional Support Animals

(IF YOU ARE LOOKING TO SCHEDULE AN EMOTIONAL SUPPORT ANIMAL EVALUATION, CLICK HERE)

Many people are not aware that in addition to service animals, there are "Emotional Support Animals."  According to Wikipedia, the definition is "a companion animal which provides therapeutic benefit, such as alleviating or mitigating some symptoms of the disability, to an individual with a mental or psychiatric disability."

An Emotional Support Animal can help with a variety of psychological issues, most commonly anxiety disorders.  They can provide a source of comfort and grounding.  Most typically, though not always, Emotional Support Animals are dogs or cats.

Maesk Group Counseling can provide current patients who qualify with an Emotional Support Animal certification letter.  This will allow you to take your pet on an aircraft, for example.  Keep in mind that air carriers may ask for documentation, therefore it is imperative that you have the letter with you when you travel.   With this documentation, airlines MUST allow you to keep your pet with you in the cabin.

If you would like more information, please click here or feel free to contact Maesk Group Counseling.