For example, when you are feeling sad—especially if you have been feeling sad for a few days—you might wonder if you are suffering from one of the various kinds of depression. The difference between the two is not always black and white.

In this blog post, we are going to consider two conditions that might—or might not—indicate a mental health issue. 

Are You Worried All of the Time?

Here is something we know for sure: The world is full of plenty of things to be worried about. And those things can range from the small and personal (Will my presentation be any good next week?) to the big and cosmic (How likely is it that the Earth will be struck by a killer asteroid? Turns out, not too likely!). There are, of course, many, many worrisome things between those two examples—and thinking about them can be ongoingly unpleasant.

But is the fact that you find yourself worrying a lot an indication of an anxiety disorder? That is a question for you and your doctor or therapist to discuss. That said, one thing to ask yourself is whether your worries are related to things you can control or things you can’t control. Are there times when you feel worried, but the worry does not seem to be attached to anything in particular?

If your worries are related to things within your control, you may well alleviate them by taking action to make things better. Admittedly, that can be easier said than done but taking proactive steps to address issues that have you worried can lessen that feeling. If your worries are about things you cannot control, you may need to develop strategies for lessening the impact of those concerns on your day-to-day life. For example, you may want to set a news or social media budget for yourself.

If your worries do not seem connected to anything specific, you might want to talk with a medical professional sooner rather than later to determine whether you might be suffering from an anxiety disorder. That is also true if your sense of worry—even about things it makes sense to be worried about—threatens to overwhelm you.

Are You Tired All of the Time?

Here is another thing we know for sure: So many of us are so tired all of the time. We race from responsibility to responsibility. We stay up late working—or trying to wind down from working. We fill our days off with appointments and projects instead of rest and relaxation. All of this eventually catches up to us all, and so we feel tired.

But could the fact that you are tired all of the time be an indication that you are depressed? After all, a desire to sleep, difficulty getting out of bed, and the like are symptoms associated with depression. This, too, is a question for you and your doctor or therapist to discuss. But you might also give some thought to your sleeping habits. 

Have you set a regular bedtime and waking time? Do you power down your screen a couple of hours before bed? Is your sleeping space cool, dark, quiet, and uncluttered? Do you have any quiet activities—journaling, stretching, reading, listening to relaxing music—that can consistently serve as part of your evening wind down routine?

If you make positive changes to your sleep habits, you may find that you experience less tiredness during the day. If not, it is a good idea to talk with a medical professional about your ongoing sleepiness. You might be suffering from sleep apnea. You might, indeed, be dealing with depression. Sorting it all out so that you get the rest and mental health support you need is a good way to strengthen your overall well-being.

We Are Here to Help with Mental Health Disorders

As we have noted, if you suspect you may be dealing with a mental health disorder, it is a good idea to talk to your doctor, therapist, or both as soon as possible. It may turn out that your best course of action is to seek out treatment from an organization like Peak View Behavioral Health.

Located in Colorado Springs, Colorado, Peak View Behavioral Health offers personalized treatment for a variety of mental health concerns via inpatient, outpatient, and virtual programs. We are dedicated to evidence-based practices, and we rely on our expertise, experience, and empathy to ensure you receive top-notch care. 

If you are ready to improve your quality of life by improving your mental health, we are ready to help.

The post What to Do if You are Always Worried or Always Tired appeared first on Peak View Behavioral Health.

We would suggest that this is a shortsighted—and inaccurate—way to look at libraries. In fact, we believe your local library can be an excellent resource for those looking to support their mental health. 

Let’s take a look at what your library might offer that can give a boost to your mental well-being.

Browse the Books on the Shelves

Libraries, of course, are best known for having books on the shelves. And those books offer plenty of options for supporting your mental health.

In the nonfiction section, for example, you can find books that offer insight and instruction related to mindfulness. You can find memoirs by individuals who have struggled with their own mental health but found ways to make meaningful and lasting improvements. You can even dive into scientific explorations of mental health disorders, various kinds of therapy, and more.

You might also find books in the nonfiction section that can help you get more enjoyment out of a hobby. Improve your chess game. Learn to knit or crochet. Find sheet music you can play on your instrument of choice. Whatever your hobby is, you can likely find information about it at your library. An engaging hobby supports good mental health.

Over in the fiction section, you might find inspiring stories of characters overcoming mental health challenges. Equally importantly, you can find books you simply enjoy. Whether you like general fiction, mysteries, thrillers, sci-fi, romance, westerns, or what have you, reading can be a wonderful way to relax. Relaxing is an important activity—one far too many of us fail to engage in. Enjoying a good book is a great way to reduce stress and bolster your mental health.

Take a Look Beyond the Books

Plenty of libraries offer a whole range of things other than books to check out. Most have music, movies, television shows, documentaries, and more on offer. However, some libraries go well beyond various kinds of media.

Some libraries, for example, check out various hand tools you might need for a project around the house or in your garden. Others might offer cake pans or other cooking and baking equipment (and, of course, there are likely to be plenty of cookbooks on the shelves to inspire you). There might be a collection of board games or video games that can be checked out. 

Find Community at the Library

These days, many libraries have moved well away from the stereotypical shushing many associate with librarians. Instead, these libraries have become places where people can come together for any number of reasons.

For example, many libraries have meeting rooms where folks can, gather to play a game, work on a project, or simply have a conversation. Your library may offer lectures, readings, or classes that provide an opportunity for you to meet others with similar interests while learning something new. There may be a reading group—or a writing group—you could join. Many libraries now have cafes or coffee shops, which can provide a great space for getting together with friends.

Building strong relationships is a wonderful way to support your mental health, and your library can be a perfect place to do just that.

Volunteer at the Library

As nonprofit organizations working to serve the community in a variety of ways, libraries often rely on volunteers. They might need folks to reshelve books. They could need folks to lead story time for children. They might need someone to sit at an information desk to help patrons find what they are looking for. 

Volunteering for a cause that is important to you can give you a sense of purpose that firms up the foundations of your mental health. You can help your local library serve the whole community by volunteering your time and effort to its important work.

Check Out the Ways Peak View Can Help

The team at Peak View Behavioral Health—located in Colorado Springs, Colorado—knows that each individual we serve has a unique story and unique needs. That is why we are committed to developing a personalized treatment plan that takes into account your specific situation. 

A mental health disorder can upend your quality of life. At Peak View Behavioral Health, we are dedicated to helping you renew a sense of balance and embrace a spirit of hope. We offer help and help for adolescents, adults, and families. We can help you make and maintain meaningful improvements to your mental health.

The post Look to the Library to Support Your Mental Health appeared first on Peak View Behavioral Health.

All of this reviewing might seem like overkill, but it can help individuals make quality decisions about their own purchases and the like. Being able to see how others view a product or service can give you a starting point for making your own choices. 

And that is no less true when it comes to mental health and substance use disorder treatment centers. Peak View Behavioral Health recently surveyed more than 1,000 individuals who had sought treatment at our facility and through our programs. 

The results were clear: Peak View Behavioral Health earns high marks when it comes to patient satisfaction.

Let’s Dive Into the Numbers

The survey gave folks the opportunity to rank Peak View Behavioral Health in a number of different areas. Regardless of the service in question, we received consistently positive reviews.

In four areas, the results were reported on a five-star scale—like you might find on Amazon. 

Here is how the numbers broke down:

• Helpfulness of nursing staff: 4+ stars
• Helpfulness of therapists: 4+ stars
• Courteous and respectful staff: 4+ stars
• Sense of security and safety: 4+

In the category “overall impression of the program,” results were reported on a 10-star scale and Peak View Behavioral Health received eight stars. (To see these results presented as illustrated star scales, click here.)

As these results show, the people we serve have exceptional experiences at Peak View Behavioral Health—experiences that improve their overall well-being and quality of life.

Wait. No Perfect Scores?

When it comes to customer reviews, everybody hopes to get five stars all of the time. At the same time, customers can be pretty stingy when it comes to giving five-star reviews. That is perfectly understandable. After all, it is not terribly often that we experience perfection—no matter what area of our lives might be under consideration.

But make no mistake: Peak View earned plenty of five-star reviews in order to arrive at the 4+ rating we have detailed above.

Still and all, the results are a good reminder that improvement is always possible. At Peak View Behavioral Health, we never rest on our laurels. We are committed to providing personalized and evidence-based treatment grounded in our expertise, experience, and empathy. Every individual we serve is treated with respect and offered the best possible care.

We are proud of the reviews we earned from those we have served. At the same time, we are committed to constant improvement.

Who and How We Can Help

At Peak View Behavioral Health, our services are available to aid:

• Adults
• Adolescents
• Families

We are equipped to help with a range of issues. We offer treatment for:

• Substance use disorders
• The various kinds of depression
• Bipolar disorder
• Schizophrenia
• Suicidal thoughts
• Other mental health issues

We offer these services in various ways:

• Inpatient care
• Outpatient care
• Intensive outpatient programs
• Virtual intensive outpatient program
• Electroconvulsive therapy
• Recreational therapy

We are committed to a set of shared core values when it comes to our work:

• Honesty
• Competence
• Perseverance
• Passion
• Respect
• Teamwork

A Few More Words From Those We Serve

Receiving high rankings on a star scale is wonderful, but we also value the words our patients and others share with us to describe how our services are helping people lead better lives. Here are just three examples:

There should be a dozen more hospitals just like you in Colorado. Your staff and facility [are] wonderful. Individual and group therapy were both awesome. – Former adult client

Peak view is an important part of our mental health protocol. When we have a student in crisis, we can rely on Peak View to us. – A high school counselor

You are listened to us, hear the problem, and came up with good solutions, and it’s been going good ever since. You guys are a miracle. You are a wonderful place. – Parent of a client

We are proud to play a positive role in so many people’s lives.

When You Are Ready, We Are, Too

We are committed to helping people renew their balance and embrace the hope in their lives. Located in Colorado Springs, Colorado, Peak View Behavioral Health is here whenever you need us. If you need help with a mental health disorder, a substance use disorder, or both, we are ready to serve you as you make crucial and lasting changes for the better.

The post The Reviews Are In and Peak View Shines appeared first on Peak View Behavioral Health.

It may feel harsh or uncomfortable to be the one “holding up the mirror,” but it also could be an opportunity for a struggling loved one to finally self-reflect and acknowledge unhealthy patterns. It could be the gentle nudge they need to begin to heal.  

Though speaking to your loved one may not look like an emotionally-freeing, romanticized, sitcom-version of an “intervention,” it always requires a combination of bravery, trust, strength, and encouragement. That you have even considered approaching someone you love about their addictive behavior speaks to both the strength of your character and your love for them. 

How to Talk with a Loved one About Getting Treatment

But how in the world do you start talking to someone you love about their addiction? 

Establish a healthy frame of mind:

Before involving anyone else in the conversation, actively remove your “super-hero cape.” You are not here to fix, and you are not this person’s “savior.” Recognize that you cannot do the following:

1. Control the outcome of the conversation
2. Make the loved one stop drinking or taking drugs 

Prepare your approach:

Recognize that you can only speak to your concerns about the individual’s behavior, express support, and encourage them to seek professional help if needed. Acknowledge that your loved may be in severe emotional pain, and understand that their behavior is not about you. Conduct research ahead of time to be well-educated on the nature of addiction and specifically where, when, and how the loved one can seek professional help if needed. 

As much as possible, attend to your own wounds or pain around this area on your own so as to not bring them into the conversation. Additionally, try to develop a calm, positive emotional state beforehand to create a nurturing space within which to have the conversation. Practicing rhythmic breathing, mindfulness techniques, or stretching can help calm the mind and center yourself to prepare for a potentially challenging discussion. 

Think of this as an opportunity to tune in to what’s really going on with your loved one (beneath the substance abuse): this is not a time to dominate the conversation, but rather to really listen. 

Plan your words:

Start Your Recovery offers helpful phrasing to discuss your concerns. Consider opening with one of these lines if you don’t know where to start.

• I wanted to check in with you because you haven’t seemed yourself lately.
• I’ve noticed you’ve been acting differently lately, and I’m wondering how you’re doing.
• I’ve been worried about you lately.
• I’ve noticed you’ve been drinking a lot lately, and I’m wondering how you’re doing.
• I’ve noticed you’ve been using [insert drug name], and I’m worried about you.

What Not to Do:

• Threaten, lecture, or guilt-trip. These tactics tend to push the loved one farther away, reaffirm negative self-talk, and minimize the reality of their struggle. 
• Make the situation about you. Your loved one’s behavioral patterns do not mean they love or care about you any less or that they do not wish to recover. You are also not responsible for their behavior or recovery. You will need to focus on your own well-being and allow them to work through their recovery when they are ready to do so. 
• Speak to someone when they are under the influence. This will impede any rational, authentic dialogue from occurring and typically only escalates the problem further. 

Peak View Behavioral Health will offer the help you need to get started supporting a loved one. For further assistance or to simply discuss the situation you are in with a confidential source, please call an admissions counselor at Peak View. 

The post How to Talk with a Loved one About Getting Treatment appeared first on Peak View Behavioral Health.

What you probably did not call to mind was bowling. Or playing the piano. Or painting watercolors.

But it turns out that those activities—and many, many more besides—can be part of something called recreational therapy. Unexpected? Maybe. Effective? Absolutely.

Let’s take a closer look.

Understanding Recreational Therapy

Recreational therapy is not all fun and games. So declares the American Therapeutic Recreation Association, likely in an effort to head off any misconceptions right away. 

But that certainly does not mean the therapy is devoid of fun and games. Not only are fun and games key components of recreational therapy, but so too is personalization. Your recreational therapist will talk with you to determine what activities are most likely to be beneficial to you. And the options are wide and varied.

Here are some details provided in an article in U.S. News & World Report:

From team sports to music, hiking to bowling, a recreational therapist fuses goal-oriented leisure and health care. After meeting with a patient, therapists develop a treatment plan for him or her. They take into account where patients are in their care, their abilities and disabilities, and their interests.

“We will ask you, ‘What do you enjoy doing? What makes you, you?’” [a recreational therapist] says. “These aren’t questions they’re going to get from their physician or their nurse; they’re questions they’re going to get from their recreational therapist.”

What happens once your therapist has a good sense of “what makes you, you”? Then it is time to get to work—which is when the play comes into…well…play.

How Recreational Therapy Works

Here’s how the American Therapeutic Recreation Association defines recreation therapy:

Recreational therapy, also known as therapeutic recreation, is a systematic process that utilizes recreation and other activity-based interventions to address the assessed needs of individuals with illnesses and/or disabling conditions as a means to psychological and physical health, recovery, and well-being.

That’s a mouthful, to be sure. Admittedly, it does not necessarily sound all that fun. Still, that definition provides a good baseline understanding of the therapy. 

The goals of recreational therapy align with the goals of almost any kind of therapeutic practice. You and your therapist are working toward better mental health. As a bonus, this active form of therapy can also lead to better physical health, which in turn, also supports your mental well-being.

Your therapist will identify activities that are a good fit for you and your needs. Benefits of recreational therapy can include, in addition to improved overall health, boosted self-confidence, and a richer quality of life. 

When you are pursuing recreational therapy, it is important to remember that you are not in a training program. For example, if playing basketball is part of your therapy, you should keep in mind that you are not trying to get good enough to join the NBA or the WNBA. If your therapy involves making music or painting or another artistic endeavor, it is important to remember that you are not trying to book a concert at Carnegie Hall or have your work hung in a museum.

When it comes to recreational therapy, the most important thing is the process rather than the product. Sure, you might uncover a talent you didn’t know you had or that you had let lie dormant. And that might lead to additional opportunities. But again, mastery or performance is not the purpose of recreational therapy. Better mental health comes from jumping into the process—which involves a willingness to participate, engage, experiment, and let your guard down—with joy and enthusiasm. 

Pursue the Therapy You Need at Peak View Behavioral Health

Recreational therapy is one approach among many for improving your mental health. At Peak View Behavioral Health—located in Colorado Springs, Colorado—we will work with you to find the best therapeutic option for you, your unique situation, and your specific needs. 

We approach our work with a commitment to evidence-based practices that are supported by our years of training and experience. We offer both inpatient and outpatient treatment options and can also help those who are struggling with a substance use disorder that may be entangled with a mental health issue. 

Working toward better mental health is a wonderful way to improve your quality of life. When you are ready to make a positive change, we are prepared to help you reach your goals. Like recreational therapy, it will not be all fun and games, but it will be worthwhile—for you and the people in your life.

The post Understanding Recreational Therapy appeared first on Peak View Behavioral Health.

The host of the segment—musician and radio personality John Tesh—had this to say:

Hey, grumpy pants, try this. Sit up straight—shoulders back, chin up. According to the journal Health Psychology, that’s all it takes to improve your mood, reduce your fear, and have higher self-esteem. Psychologist Elizabeth Broadbent says when we sit upright, our body’s autonomic nervous system, which is what controls our automatic functions…kicks right into gear. It releases energy and increases blood flow, and that’s what makes you feel more alert and confident. So check your posture next time you’re stressed, bummed out, or grouchy. If you’re slumped, sit up straight and your mood will instantly improve.

While we enjoy Tesh’s theme song for the NBA (you can hear “Roundball Rock” here), he notably is not a medical professional. Fortunately, however, he is diligent about citing his sources. And sure enough, Dr. Elizabeth Broadbent has studied this very thing.

Slumped Versus Upright Posture 

Broadbent and her fellow researchers were interested in how “muscular states are related to emotions.” In their study, 74 participants were randomly assigned to either sit upright or slumped and then asked to complete a few tasks. Here are the results and conclusions the researchers published in the abstract of their report of the study:

Results: Upright participants reported higher self-esteem, more arousal, better mood, and lower fear, compared to slumped participants. Linguistic analysis showed slumped participants used more negative emotion words, first-person singular pronouns, affective process words, sadness words, and fewer positive emotion words and total words during the speech. Upright participants had higher pulse pressure during and after the stressor.

Conclusions: Adopting an upright seated posture in the face of stress can maintain self-esteem, reduce negative mood, and increase positive mood compared to a slumped posture. Furthermore, sitting upright increases the rate of speech and reduces self-focus. Sitting upright may be a simple behavioral strategy to help build resilience to stress. The research is consistent with embodied cognition theories that muscular and autonomic states influence emotional responding.

Long and short, the former host of Entertainment Tonight delivered a useful tip. Sitting up straighter can provide a quick boost to your mood—which is good for your mental health.

Put This Posture Tip in Your Toolkit of Practical Moves

This tip related to your posture is in keeping with other strategies for dealing with anxiety and other mental health challenges when they arise in the course of your day.

Here, for example, are steps for box breathing, which can help address sudden feelings of anxiety:

• Take a breath in for a count of four
• Hold your breath for a count of four
• Breathe out for four
• Hold your breath for a count of four
• Complete the cycle a total of four times

You can read more about box breathing and how it works in this previous blog entry.

Here are the steps for a simple countdown technique that can be helpful in similar situations:

• FIVE: Name five things you can see. Focus on each of the five objects for a moment rather than rushing from item to item. It can be helpful to name each of them out loud.
• FOUR: Name four things you touch in your immediate environment. Take a moment to focus on each of the four things you can touch (or feel—like a cool breeze), and perhaps say their names out loud.
• THREE: Name three things you can hear. Take a moment to really listen to what is happening nearby and farther away. Pick three distinct sounds you hear and name them aloud.
• TWO: Name two things you can smell. Don’t rush. Pause and focus on the scents around you.
• ONE: Name one thing you can taste. For this one, it can be helpful to have some hard candy, some dark chocolate, or a pack of gum around to help you complete the countdown exercise.

You can read more about this countdown exercise in this previous blog post.

We Can Help You Improve Your Mental Health

While the techniques we have described above can be handy and helpful, they are not a substitute for quality mental health care. At Peak View Behavioral Health—located in Colorado Springs, Colorado—we provide personalized mental health care for each individual we serve. 

You can count on us to employ evidence-based practices supported by our expertise, experience, and empathy. Improving your mental health and maintaining those improvements over time is one of the most powerful things you can do for yourself—and for those who love you. 

The post Sitting Up Straight Can Improve Your Mood appeared first on Peak View Behavioral Health.

After all, we are all mighty busy and the pace never seems to slow down. We have work responsibilities, family responsibilities, and more. And sometimes the idea of trying to get together with friends—even good friends who you love to spend time with—can feel exhausting. In fact, you might find yourself canceling plans you were actually looking forward to.

But here’s the thing: Building strong friendships is good for you and your mental health. So don’t cancel those plans.

In the article linked above, the staff of the Mayo Clinic identifies a number of benefits related to having good friends. They write:

Good friends are good for your health. Friends can help you celebrate good times and support you during bad times. Friends help keep you from feeling alone. Friends also can:

• Raise your sense of connection, belonging, and purpose.

• Boost your happiness and lower your stress.

• Improve your self-confidence and feelings of self-worth.

• Help you cope through hard times, such as divorce, serious illness, job loss or the death of a loved one.

• Urge you to change or avoid habits that aren’t healthy. These might include drinking too much or not exercising.

Friends also play a big role in your overall health. Adults with strong social connections have a lower risk of many health problems. That includes depression, high blood pressure, and an unhealthy weight. In fact, studies have found that older adults who have close friends and healthy social supports are likely to live longer than do their peers who have fewer friends.

Given those health benefits—both physical and mental—it is a good idea to prioritize time with friends. But how are you going to do that? We have some ideas.

A Regular Conversation Over Coffee Can Be Great

Here is a place to start: Pick a friend and suggest setting up a regular time to get coffee every week or two. Don’t be vague about it. None of this, “You know, we really ought to get coffee sometime.”

Suggest a time, a place, and a frequency. Something like, “Hey, would you be available to grab coffee on Tuesday mornings at 7 a.m.? Maybe we could meet up every other week?”

What we like about this approach is that it leads you to do something important. You will find yourself putting these meetings into your calendar. You know the one. The one that tells you what important thing you have to do next each day. Make spending time with a friend something you schedule so that you remember how important it is.

The Value of a Short Phone Call

Not long ago, The New York Times ran a piece in their wellness section called “The Secret Power of the 8-Minute Phone Call.” In that piece, writer Jancee Dunn makes a case for scheduling short but impactful calls with friends. 

Here’s how she describes her experience trying the practice out:

In short order, we talked about our mothers’ health, made birthday plans, gossiped about a friend who abruptly quit his job and moved to a tiny Mexican town, traded book recommendations, and explored the possibility of an afterlife (verdict: we’re not sure). Intently focused, we knocked out subject after subject, before Tina announced that our eight minutes were up — and besides, she had arrived at the dry cleaner’s.

The experience was apparently unequivocally positive:

I hung up, smiling and humming a little tune. I had missed her, and didn’t realize it until I heard her voice. I was also surprised by how much ground we covered without the call feeling rushed. Our connection was brief, but it was real.

Like a regular meetup for coffee, these quick phone calls can be scheduled—and that makes them more likely to happen.

Work on Your Friendship Skills

It is wonderful to have great friends. It is also wonderful to be a great friend. Part of being a great friend is demonstrating in small but consistent ways that the person is important to you. Ideas include:

• Writing a handwritten letter you actually send through the mail
• Giving a small gift—or picking up the tab for lunch or coffee
• Stepping up to help whenever and however you can

Making sure you give as much to the relationship as you get from it is the key to being a true friend.

Friend, We Can Help You Improve Your Mental Health

At Peak View Behavioral Health—located in Colorado Springs, Colorado—we help people improve their mental health and maintain those improvements over time. Because each individual has unique needs, we are dedicated to listening and creating personalized treatment plans that take into account your specific situation. Whether you are struggling with depression, bipolar disorder, anxiety, suicidal thoughts, or another condition, we are here to help.

The post Strengthening Your Friendships Strengthens Your Mental Health appeared first on Peak View Behavioral Health.

There is a popular song from the mid-1970s by the singer Barry Manilow called “I Write the Songs” (ironically, though he has written many songs, Manilow did not write this particular song). The song hit number one on the Billboard Hot 100 and garnered the “Song of the Year” Grammy in 1976.

“I Write the Songs” is narrated by…well, by the music itself (“I am music, and I write the songs”). In the chorus and bridge of the song, we hear about the power of music:

I write the songs that make the whole world sing
I write the songs of love and special things
I write the songs that make the young girls cry
I write the songs, I write the songs

Oh, my music makes you dance
And gives you spirit to take a chance
And I wrote some rock ‘n’ roll, so you can move
Music fills your heart, well, that’s a real fine place to start
It’s from me, it’s for you
It’s from you, it’s from me
It’s a worldwide symphony

Now, whether or not this particular song is something you would like to listen to regularly, it does hint at some of the ways in which music can support your mental health. Let’s take a look at some of the advantages of making music a regular part of your routine.

The Mental Health Advantages of Music

• Music as a mood booster: Listening to your favorite music is a great way to give your mood a boost when you are feeling down. When you hear (or even sing along with) something you enjoy, it can spark a bit of happiness that can start to turn your mood around. 

• Music as depression and anxiety management: We want to be sure to differentiate between the moments of sadness and general blues we all feel from time to time and the various mental health disorders that fall into the category of “depression.” Even with that distinction made, however, it is notable that music therapy—which often involves music that contributes to feelings of well-being—is a recognized approach to addressing the symptoms of depression and anxiety disorders. 

• Music as exercise buddy: Good physical health is directly related to good mental health, and that means regular exercise is an important part of any effort to improve your overall well-being. Listening to up-tempo tunes while working out has been shown to boost your motivation and your performance. A great playlist serves as a kind of musical coach to keep you pushing through the workout. 

• • Music as lullaby: Restful sleep—just like regular exercise—is central to your physical and mental health. But many folks struggle to get the rest their bodies and minds need—often because their minds start to race with worry and regret while they are trying to fall asleep. Taking a cue from childhood and enjoying music as a lullaby can be a good way to slow a speeding mind. Any soft music you find relaxing can do the trick, but increasingly you can find music created specifically to help individuals fall and stay asleep online.

• Music as pain management: Studies suggest that listening to music can be quite helpful as a strategy for lessening pain. This can be particularly important for individuals who suffer from chronic pain or who experience significant pain after surgery. Ongoing pain definitely has a significant impact on a person’s mental health, and music can go some distance toward helping to lessen that pain—and lessening the need for dangerous pain medications that can lead to addiction.  

• Music as a hobby: We have been focusing on the benefits of listening to music in this post, but it is also the case that making music can be a wonderful way to support your mental well-being. Maybe it is time to dust off that instrument you played in the high school band or orchestra. Perhaps you would enjoy taking piano lessons. Or maybe there is a local choir you could join. Heck, even singing your favorite songs in the shower can be good for your mental health. Having an engaging hobby that you regularly make time for is a great practice when it comes to your mental health—and music-making is a terrific option.

We Are Here to ‘Tune’ Up Your Mental Health

At Peak View Behavioral Health, we understand that each individual we serve has a unique story—a unique song, if you will—that has led them to seek out help for their mental health. That is why we offer personalized care grounded in evidence-based practices. You can rely on our highly trained, experienced team to treat you with empathy and respect as we work together to improve your mental health—and by extension, your quality of life. Located in Colorado Springs, Colorado, Peak View Behavioral Health is here to help when you need us. We hope that is music to your ears. 

The post Music Harmonizes Beautifully with Your Mental Health appeared first on Peak View Behavioral Health.

That last one is akin to the resolution we want to encourage you to make in the new year. What if you simply resolved to do less this year?

Listen, we understand that the temptation when it comes to resolutions is to make a lengthy list of all the things you are going to do and achieve. We are suggesting starting from the opposite side of things. That is, what if you made a short list and the primary goal on that list was to reduce the number of things you do?

Why would we suggest such a thing? Easy. Doing less can result in less stress. And less stress is good for your mental health.

Take a Close Look at Your Schedule

We can almost hear your objection: “I am way too busy to do less!”

We will agree with approximately half of that statement. You are, almost certainly, too busy.

That is why we are encouraging you to do less.

You might start by taking a good look at your weekly calendar. Here are three quick ways to reset your schedule so that you don’t have to push yourself so hard.

• Schedule a lunch break—and then take that break. Do you eat lunch at your desk so you can keep working? Do you skip lunch altogether for the same reason? Replace that habit with a new one this year. Take a real lunch break each day. Walk away from your desk and turn off your phone notifications. Savor your food. Go for a quick walk. Spending a few minutes reading for pleasure. An hour away from work (and your screens) will actually make you more productive in the afternoon—and less frazzled at the end of the day.

• Decide which nights are for staying in. Even after working a long day, many of us pack our evenings full of activities, too. We volunteer or we work a second job or we accept social invitations out of a feeling of duty rather than pleasure. If you make a conscious decision that some nights are just for staying in each week, you can reduce those outside obligations that chip away at your energy—and your mood. You might have to make the occasional exception—maybe your child has a band concert at school, for example—but setting the boundary and sticking with it can help slow the pace of your overall schedule.

• Get ahead by laying back sometimes. Too often, we associate getting ahead with staying impossibly busy. We accept new projects (or even create new projects) as a way of demonstrating our commitment and importance. But burning out is no way to get to the top or to feel satisfaction for a job well done. Improve the quality of your work—and of your life—by letting some projects pass you by. Note that this advice applies both to your job and to any volunteer or other projects you are asked to add to your to-do list. Sometimes a simple “no” is the way to go when it comes to protecting your mental health.

Fewer Obligations Can Open Up Space for Your Interests

Even though this blog post is centered on doing less in the new year, we do want to suggest that consciously choosing to take on fewer obligations gives you the opportunity to do something more for yourself. You might take some of your newly freed-up time to take up (or return to) an engaging hobby.

For far too many people—perhaps including you yourself—the notion of pursuing a hobby feels like wasting time. But the reality is quite different. Regularly indulging in something you find fun and interesting is a great way to relax and recharge. And the options are endless. Read your way through the work of your favorite writer. Take up bowling. Dust off the instrument you played in the high school band and get back to making music. Learn to crochet or whittle or cross stitch. Take up photographing the world around you and sharing what you capture. 

We could, of course, go on and on. The only boundaries when it comes to finding a good hobby is that it is something you truly enjoy. Then the next step is building time to engage with your hobby into your schedule. Earlier in this post, we suggested ways to find some time, and slotting your hobby into your calendar is a great way to use some of that time to do something you enjoy. Doing so is a great way to support your mental health.

We Resolve to Help You Improve Your Mental Health

At Peak View Behavioral Health—located in Colorado Springs, Colorado—we offer personalized treatment for a range of mental health disorders. If your resolutions include improving your mental well-being, we are here to help.

The post Consider Doing Less in the New Year appeared first on Peak View Behavioral Health.

One person asks another to name their favorite vampire. The second person replies, “The one in Sesame Street.” The first person suggests he doesn’t count. And the second person responds, “I can assure you that he does.”

(Just in case you have spent little to no time on Sesame Street, we will note here that Count von Count, the vampire on the beloved children’s show, specializes in counting.)

All joking aside, in this blog post we want to highlight three counting activities that can benefit your mental health.

The Importance of Counting Your Blessings

Fostering a spirit of gratitude is a wonderful way to shore up your mental health. Even when times are tough, it is usually possible to find some bright spots—and it is a good practice to recognize those bright spots frequently.

One way to do that is by keeping a gratitude journal. That might sound intimidating—especially if you do not think of yourself as much of a writer—but it actually could not be simpler. Here’s how to do it:

• Each day (maybe first thing in the morning or just before bed), identify three things for which you are grateful. They can be big (a promotion at work) or small (a tasty meal), and repetition from day to day is just fine. 
• Jot those three things down. You can do this in a notebook with a pen or pencil, in a document on your computer, in the notes app on your phone, or even in an app specifically designed to serve as a gratitude journal.
• Don’t be too hard on yourself if you miss a day or even several days. Just return to your gratitude journal when you remember and try to stick with it.
• Take advantage of the fact that your journal serves as a repository of positive memories. Look back over your entries from time to time to remind yourself what you have felt grateful for.

Counting three blessings each day can be a difference-maker for your mental well-being.

The Importance of Counting Sheep 

For a long, long time, people have accepted the idea that counting imaginary sheep is a good way to fall asleep. The effectiveness of this technique is, apparently, open to some debate, but the idea of finding ways to improve the quality and quantity of restful sleep is an important one.

Sleep is absolutely essential to both your physical and mental health. Most everyone understands this, but far too many people don’t get enough sleep for any number of reasons. For some people, the primary reason might be a tendency to ruminate about the past or worry about the future while trying to get to sleep.

Counting sheep would be a strategy for putting those troublesome thoughts aside. But there are plenty of variations on that approach that might be just what you need to get to sleep. Those variations include (but are not limited to):

• Engaging in some “wind down” activities like light stretching, journaling, meditation, and the like.
• Listening to soft, relaxing music (this might include music composed specifically to help support sleep).
• Listening to sleep stories—narratives designed to lull you to sleep. Here’s one of the many online services that offer up these sorts of stories.
• Listening to white noise or noise of another color.
• Imagining a relaxing scenario or location to focus your thoughts so they don’t run off in various directions (counting sheep would, in fact, fall into this category).

You can read more about sleep and its connection to mental health in this previous blog entry.

The Importance of Counting Down to Calm

Sometimes feelings of anxiety seem to appear from nowhere—and often when that happens, the anxious feelings are quite intense. Having some strategies for addressing the sudden onset of anxiety can be a great way to regain your equilibrium.

One effective technique involves engaging all of your senses while counting down from five. Start with a couple of deep breaths. And then:

• FIVE: Name five things you can see around you.
• FOUR: Name four things you touch in your immediate environment. 
• THREE: Name three things you can hear nearby. 
• TWO: Name two things you can smell where you are. 
• ONE: Name one thing you can taste, like your coffee or a piece of candy. 

Take a couple more deep breaths and check in with yourself. Odds are you will discover that you feel at least a little calmer. You can repeat the exercise to see if you can make further progress toward a feeling of calmness. 

Here’s a blog entry with more on this technique. And here’s a blog entry devoted to “box breathing,” another anti-anxiety technique that involves some counting. 

You Can Always Count on Us

Peak View Behavioral Health is located in Colorado Springs, Colorado, and provides personalized care for individuals struggling with mental health disorders and/or substance use disorders. When you choose Peak View, you can count on our team to provide top-notch treatment grounded in evidence, expertise, experience, and empathy. We are ready and able to help you reclaim your life.

The post Count on Three Kinds of Counting for Mental Health appeared first on Peak View Behavioral Health.