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Understanding Trauma through Compassionate Inquiry

Posted on by TriWellness in Uncategorized

Have you ever questioned why some emotional responses feel more intense than the circumstances warrant. Or why certain patterns keep appearing in your life? To better identify and treat these tendencies, renowned physician and mental health specialist Dr. Gabor Maté has created a method known as Compassionate Inquiry (Maté, 2022). This post will describe this approach, explain how it operates, and discuss why it could be the secret to a deeper understanding of who you are. 

Who is Dr. Gabor Maté? 

Dr. Gabor Maté’s knowledge of how trauma impacts our health and well-being has been shaped by his work with vulnerable people. His own experience as a child of Holocaust survivors has also contributed to this knowledge. Dr. Maté is renowned for his pioneering research into the relationship between stress, childhood experiences, and physical and mental health struggles. His method is evidence-based and profoundly human. It draws on both scientific studies and decades of therapeutic practice (Maté, 2019). 

What is Compassionate Inquiry? 

Imagine having a conversation with someone. This person is able to help you understand yourself gently and clearly. They lead you to begin to see your life experiences in a completely new light. That is the goal of Compassionate Inquiry. According to Maté (2022) this is a therapeutic approach that assists people in: 

  • Recognizing the reasons behind their thoughts, feelings, and behaviors. 
  • Linking their present difficulties to prior experiences. 
  • Acknowledge how their body retains trauma and stress. 
  • Create a more compassionate relationship with themselves. 

The Basic Premise: Everything Has a Reason 

The idea that our actions first evolved to help people survive is a core tenet of Compassionate Inquiry (Maté, 2009). This tenet even includes actions that appear to be troublesome. For example, someone who always tries to satisfy others at their own expense. This behavior likely started as a way to ensure safety or gain affection in their early environment. 

How Does Trauma Shape Us? 

Trauma, according to Compassionate Inquiry, includes more than just significant, visible incidents. According to Dr. Maté (2022) trauma can also be: 

Developmental Trauma:

This occurs when our basic emotional needs are not satisfied during childhood. For example. A child’s who’s emotions were frequently minimized with statements like “don’t be so sensitive” or “stop crying” may have trouble identifying their feelings. They may also struggle to express these feelings as they grow older. 

Attachment Trauma:

This occurs when our early relationships with caretakers are disrupted. Even well-meaning caretakers may have been under stress, sad, or coping with their own traumas. They were unable to provide their child with the regular emotional support required. 

Societal Trauma:

This covers the impact of discrimination, poverty, or institutional oppression. It also includes living in a society that prioritizes production over well-being. 

The Body Keeps the Score 

Understanding the impact of stress and trauma on our physical health is a key component of Compassionate Inquiry. According to Dr. Maté (2022), there are very real ways in which our bodies retain emotional suffering. This could manifest as: 

  • Chronic pain 
  • Autoimmune conditions 
  • Digestive problems 
  • Anxiety and Depression 
  • Addiction 

The Healing Process in Compassionate Inquiry

  • 1. Creating Safety: The first step is facilitating a safe environment where all experiences and emotions can be expressed without judgment, as this may be the first time someone may feel truly safe to explore their experiences and world (Maté, 2022).
  • 2. Developing Awareness: Through gentle questioning and guidance, individuals learn to notice their body sensations, recognize emotional patterns, identify unconscious beliefs, and connect present reactions with past experiences (Maté, 2019b).
  • 3. Understanding Patterns: Compassionate Inquiry enables individuals to recognize how their past makes sense in light of their present difficulties. This realization that there is nothing “wrong” with you and that your reactions to unusual situations are normal sometimes can result in relief (Maté, 2019b).
  • 4. Reconnecting with Authenticity: Sometimes to blend in or survive, many of us have learned to repress aspects of who we are. We can rediscover these forgotten facets of ourselves with the use of compassionate inquiry (Maté, 2009).

Applications of Compassionate Inquiry 

Compassionate Inquiry is effective for some people for many reasons. This approach does not pathologize or blame the individual and instead honors the wisdom of both body and mind. This approach emphasizes understanding rather than fixing, valuing the person’s inherent worth and capacity for healing. Compassionate Inquiry can help individuals facing chronic stress and burnout. It also addresses relationship difficulties, addiction, and compulsive behaviors. It can assist with anxiety, depression, and chronic health conditions. Additionally, it helps with self-criticism, shame, career challenges, parenting difficulties, and many other challenges. 

The Role of Compassion 

The “compassionate” in Compassionate Inquiry is crucial. This approach recognizes that we all did the best we could with the resources we had at the time. Healing happens not through judgment or force, but through understanding and acceptance (Maté, 2022). 

Conclusion

Compassionate Inquiry provides a meaningful way to understand ourselves and our patterns. This approach combines scientific understanding with deep compassion. It helps people see that our challenges make sense given our experiences. Healing is possible when we approach ourselves with understanding and care. Remember, seeking help is a sign of strength, not weakness. Whether through Compassionate Inquiry or another approach, taking steps to understand and heal yourself is one of the most important investments you can make in your well-being. 

Resources for Further Learning 

Books by Dr. Gabor Maté: 

“When the Body Says No: Understanding the Stress-Disease Connection” 

“In the Realm of Hungry Ghosts: Close Encounters with Addiction” 

“Scattered Minds: A New Look at the Origins and Healing of Attention Deficit Disorder” 

“The Myth of Normal: Trauma, Illness, and Healing in a Toxic Culture”

References 

Maté, G. (2019). Scattered minds: The Origins and Healing of Attention Deficit Disorder. Random House. 

Maté, G. (2019). When the body says no: The Cost of Hidden Stress. Random House. 

Maté, G. (2022). The myth of normal: Trauma, Illness & Healing in a Toxic Culture. Random House. 

Maté, G., MD. (2009). In the Realm of Hungry Ghosts: Close Encounters with Addiction. Knopf Canada. 

Maya Hèrnandez, B.Sc

Maya Hèrnandez is a staff therapist who specializes in general mental health.

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Healing After Loss: Understanding the Trauma of Baby Loss

Posted on by TriWellness in Uncategorized

The profound impact of baby loss transcends the physical realm, leaving lasting emotional scars that demand compassionate understanding and support. Research has increasingly shed light on the pervasive nature of the trauma associated with baby loss, emphasizing the need for empathy, acknowledgment, and tailored mental health interventions for those navigating this painful journey.

The Hidden Pain: Unveiling the Emotional Toll

Research in the Journal of Obstetric, Gynecologic, & Neonatal Nursing underscores the profound emotional toll of baby loss, revealing that parents often experience symptoms akin to post-traumatic stress disorder (PTSD; Brier, 2008). The trauma is not confined to the moment of loss but extends through the grieving process, impacting mental health, relationships, and overall well-being.

Understanding Grief: A Complex Emotional Landscape

Grieving the loss of a baby is a unique and intricate process, as highlighted in studies published in the Journal of Reproductive and Infant Psychology (Vance, Boyle, Najman, Thearle, 2002). The emotional landscape includes intense feelings of sadness, guilt, anger, and even numbness. Research emphasizes that acknowledging and addressing this complex array of emotions is crucial for the healing journey.

Impact on Mental Health: Navigating Depression and Anxiety

The trauma of baby loss can significantly elevate the risk of mental health challenges. A study in the Archives of Women’s Mental Health underscores the heightened vulnerability to depression and anxiety among individuals who have experienced pregnancy loss (Kersting & Wagner, 2007). This research reinforces the importance of comprehensive mental health support tailored to address the unique needs of those coping with baby loss.

Couples Coping: The Strain on Relationships

Baby loss doesn’t only affect individuals; it deeply impacts couples, as explored in the Journal of Marital and Family Therapy. The strain on relationships is multifaceted, encompassing communication breakdowns, differing grief processes, and changes in intimacy. Understanding these dynamics is essential for offering effective support to couples navigating the trauma of baby loss.

Breaking the Silence: The Power of Supportive Communities

Research emphasizes the role of social support in mitigating the impact of trauma (Pennebaker, Zech, Rimé, 2001). Breaking the silence surrounding baby loss and fostering supportive communities can play a pivotal role in the healing process. Encouraging open conversations, providing platforms for shared experiences, and acknowledging the ongoing grief are crucial steps toward building a compassionate and understanding network.

Navigating the trauma of baby loss requires a holistic approach that recognizes the emotional complexity of the grieving process. As research continues to unveil the profound impact on mental health, relationships, and overall well-being, it is imperative to advocate for awareness, understanding, and tailored support. By acknowledging the hidden pain, understanding the multifaceted nature of grief, addressing mental health challenges, supporting couples, and fostering inclusive communities, we can contribute to a more compassionate and healing journey for those affected by the profound trauma of baby loss.

Resources

Brier N. (2008). Grief following miscarriage: a comprehensive review of the literature. Journal of women’s health (2002), 17(3), 451–464. https://doi.org/10.1089/jwh.2007.0505.

Christiansen D. M. (2017). Posttraumatic stress disorder in parents following infant death: A systematic review. Clinical psychology review, 51, 60–74. https://doi.org/10.1016/j.cpr.2016.10.007

Kersting, A., & Wagner, B. (2012). Complicated grief after perinatal loss. Dialogues in clinical neuroscience, 14(2), 187–194. https://doi.org/10.31887/DCNS.2012.14.2/akersting.

Pennebaker, J. W., Zech, E., & Rimé, B. (2001). Disclosing and sharing emotion: Psychological, social, and health consequences. In M. S. Stroebe, R. O. Hansson, W. Stroebe, & H. Schut (Eds.), Handbook of Bereavement Research: Consequences, Coping, and Care (pp. 517–539). American Psychological Association.

Vance, J. C., Boyle, F. M., Najman, J. M., & Thearle, M. J. (2002). Couple distress after sudden infant or perinatal death: a 30-month follow up. Journal of paediatrics and child health, 38(4), 368–372. https://doi.org/10.1046/j.1440-1754.2002.00008.x

Aarti Felder, MA, LCPC, BCN, CIT, AAT-I

Aarti is a licensed clinical professional counselor and is our expert on chronic illness and medical trauma for over 10 years.

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Exploring the Depths of Existence: Existentialist & Humanist Perspectives

Posted on by TriWellness in Blog, Uncategorized

“What is the meaning of life?” For centuries, the foundation of philosophical investigation has been this age-old question. It is a question that evokes deep reflection about our human existence and furthermore, our approach to life and death. The search for meaning remains a fundamental human pursuit. There are two approaches that offer insight on this quest: existentialism and humanism.

Existentialism: Embracing the Absurd

Existentialism, a philosophical movement that gained prominence in the mid-20th century, proposes that individuals are solely responsible for giving meaning to their lives in an otherwise meaningless universe (Aho, 2023). Key figures in the existential realm include Jean-Paul Sartre, Albert Camus, and Martin Heidegger (Aho, 2023). Sartre says, “existence precedes essence,” suggesting that humans first exist and then define themselves through their actions and choices (Maden, 2023). This perspective places enormous weight on individual freedom and responsibility.

We are, in Sartre’s view, “condemned to be free” – obligated to make choices and create our own meaning in a world without inherent purpose (Rossmiller, 2023). Albert Camus introduced the concept of the absurd – the tension between our desire for meaning and the apparent meaninglessness of the universe (Rossmiller, 2023). In “The Myth of Sisyphus,” Camus uses the Greek mythological figure condemned to endlessly push a boulder up a hill as a metaphor for the human condition (Karpouzos, 2024). He argues that we must find meaning in the struggle itself, embracing life’s absurdities rather than succumbing to despair. Existentialists emphasize authenticity as a key to meaningful existence (Aho, 2023). This is embracing our individuality, being accountable for our decisions, and living authentically rather than conforming.

Humanistic Psychology and Person-Centered Therapy

Humanism, while sharing some common ground with existentialism, offers a different perspective on finding meaning. This philosophical position places a strong emphasis on the worth and agency of people, emphasizing reason, morality, and the quest of personal fulfillment independent of faith in the extraordinary (Pincus, 2022). Humanist thought has roots in ancient philosophy but gained renewed prominence during the Renaissance and Enlightenment periods (Casini, n.d.). Humanists argue that meaning can be found through:

  1. Reason and scientific inquiry
  2. Ethical behavior and social responsibility
  3. Personal growth and self-actualization
  4. Appreciation of art, culture, and natural beauty
  5. Building meaningful relationships and contributing to society

Unlike existentialism, which often grapples with the absurdity of existence, humanism tends to be more optimistic about human potential and the possibility of creating a meaningful life through rational thought and action (Burnham & Papandreopoulos, n.d.).

Existentialism, Humanism, and Modern Psychotherapy

The influence of existentialist and humanist philosophies extends beyond academic discussions, significantly impacting the field of psychotherapy. These philosophical approaches have given rise to important therapeutic modalities that focus on helping individuals find meaning and authenticity in their lives and existence.

Existential Psychotherapy

Rooted in existentialist philosophy, existential psychotherapy was developed by psychologists like Irvin Yalom and Rollo May. This approach focuses on helping clients confront life’s fundamental concerns:

  1. Death and mortality
  2. Freedom and responsibility
  3. Existential isolation
  4. Meaninglessness

Existential therapists help clients explore these “ultimate concerns” and find ways to live authentically despite life’s inherent uncertainties (Craig, 2008). The goal is not to eliminate anxiety or suffering, but to help individuals engage with these experiences meaningfully (Craig, 2008). For example, a therapist might help a client struggling with a fear of death to explore how this fear impacts their daily choices. By confronting this anxiety directly, the client may find a renewed appreciation for life and a motivation to live more fully in the present.

Humanistic Psychology and Person-Centered Therapy

In opposition to behaviorism and psychoanalysis, humanistic psychology – which has a close connection with philosophical humanism – arose in the middle of the 20th century. Individuals like Abraham Maslow and Carl Rogers highlighted the value of subjective experience, self-actualization, and human potential (Malchiodi, 2002). Rogers developed person-centered therapy, which is based on the belief that individuals have an innate tendency toward growth and self-actualization (Person Centered Therapy—the Counseling Place, n.d.). This approach emphasizes:

  1. Unconditional positive regard from the therapist
  2. Empathic understanding
  3. Therapist genuineness or congruence

Establishing a safe and secure place for clients to explore their experiences and attain their own answers is the aim (Malchiodi, 2002). Person-centered therapy, in contrast to more directed approaches, has confidence in the client’s ability to grow and make decisions for themselves (McLeod, 2024).

Logotherapy

“Developed by Viktor Frankl, logotherapy is often described as the ‘Third Viennese School of Psychotherapy’ after Freud’s psychoanalysis and Adler’s individual psychology” (AAIM Counseling and Training, 2024). Based on his personal experiences as a Holocaust survivor, Viktor Frankl proposed that the pursuit of meaning is what drives people most in life. Logotherapy helps clients find meaning through:

  1. Creating a work or doing a deed
  2. Experiencing something or encountering someone
  3. The attitude taken toward unavoidable suffering (Frankl, 1966).

This method emphasizes individual accountability and the ability of people to discover meaning in the most troubling circumstances, which is quite similar to existentialist and humanist ideas (Frankl, 1966).

Integration in Modern Practice

Many contemporary therapists integrate elements from existential, humanistic, and other approaches into their work. This integration allows for a holistic approach to mental health that addresses both symptom reduction and deeper questions of meaning and purpose (Nasution et al., 2024). For instance, a therapist might use cognitive-behavioral techniques to help a client manage anxiety symptoms while also exploring existential questions about the client’s values and life direction. This combination can lead to both immediate symptom relief and long-term personal growth.

Conclusion: Synthesizing Perspectives

As we’ve seen, the principles of existentialism and humanism not only provide philosophical frameworks for understanding life’s meaning but also inform practical approaches to mental health and personal growth (Nasution et al., 2024). Whether through academic study, personal reflection, or therapeutic practice, engaging with these ideas can enrich our understanding of ourselves and our place in the world.

In my own journey, I’ve found that exploring these philosophical and psychological perspectives has provided valuable tools for navigating life’s challenges. It’s a reminder that the search for meaning is not just an abstract intellectual exercise, but a vital part of living a fulfilling life. As we continue to grapple with questions of meaning and purpose, let us remember that this struggle is a fundamental part of the human experience.

Let us also remember the words of Viktor Frankl: “Everything can be taken from a man but one thing: the last of the human freedoms—to choose one’s attitude in any given set of circumstances, to choose one’s own way.” By drawing on the insights of existentialist and humanist thinkers, as well as the practical wisdom of psychotherapeutic approaches, we can face life’s uncertainties with greater courage, authenticity, and sense of purpose.

References

AAIM Counseling and Training. (2024, January 31). Logotherapy – AAIM counseling and training. https://www.aaimcounseling.com/services/adults/logotherapy/

Aho, K. (2023). Existentialism (U. Nodelman & E. N Zalta, Eds.; Summer 2023). Metaphysics Research Lab, Stanford University.

Burnham, D., & Papandreopoulos, G. (n.d.). Existentialism | Internet Encyclopedia of Philosophy. https://iep.utm.edu/existent/

Casini, L. (n.d.). Renaissance Philosophy | Internet Encyclopedia of Philosophy. https://iep.utm.edu/renaissa/#H2

Craig, E. (2008). A brief overview of existential depth psychotherapy. The Humanistic Psychologist, 36(3–4), 211–226. https://doi.org/10.1080/08873260802349958

Frankl, V. E. (1966). Logotherapy and Existential Analysis—A review. American Journal of Psychotherapy, 20(2), 252–260. https://doi.org/10.1176/appi.psychotherapy.1966.20.2.252

Karpouzos, A. (2024). THE PHILOSOPHY OF ALBERT CAMUS – ALEXIS KARPOUZOS. https://philarchive.org/rec/KARTPO-36

Lpc, S. R. (2023, September 12). The daily wisdom of absurdism: finding meaning and resilience in life’s chaos. Rebellious Wellness. https://www.rebelliouswellnesstherapy.com/post/the-daily-wisdom-of-absurdism-findingmeaning-and-resilience-in-life-s-chaos

Maden, J. (n.d.). Existence precedes essence: What Sartre really meant. Philosophy Break. https://philosophybreak.com/articles/existence-precedes-essence-what-sartre-reallymeant

Malchiodi, C. A. (2002). Handbook of Art Therapy. http://ci.nii.ac.jp/ncid/BB08823029

McLeod, S., PhD. (2024). Carl Rogers Humanistic Theory and Contribution to Psychology.

Simply Psychology. https://www.simplypsychology.org/carl-rogers.html

Nasution, A. Z. I., Karneli, Y., & Netrawati, N. (2024). Existential Humanistic Perspective on Depression and Anxiety: A Literature study. Al-Ihath Jurnal Bimbingan Dan Konseling Islam, 4(2), 70–79. https://doi.org/10.53915/jbki.v4i2.530

Person centered therapy — the counselling place. (n.d.). The Counselling Place. https://www.thecounsellingplace.com/person-centered-therapy

Pincus, J. D. (2022). Theoretical and empirical foundations for a unified pyramid of human motivation. Integrative Psychological and Behavioral Science, 58(2), 731–756. https://doi.org/10.1007/s12124-022-09700-9

Maya Hernández, B.SC

Maya Hernández (she/her/ella) is a second-year counseling psychology master’s student at The Chicago School. She has experience working with trauma survivors.

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Managing Anxiety During Election Season—Why Mental Hygiene Matters, Especially for Communities of Color

Posted on by TriWellness in Blog

The 2024 election season is often accompanied by heightened emotions, intense media coverage, and a relentless stream of political discourse. For many, this period can trigger anxiety, stress, and even flare-ups of pre-existing mental health conditions. These impacts can be even more profound in communities of color and other marginalized groups, where political outcomes may directly influence their rights, safety, and well-being.

the 2024 Election Season and Mental Health: A Challenging Combination

Research shows that election seasons can significantly affect mental health. A study published in the Journal of American College Health found that during the 2016 U.S. presidential election, many individuals reported increased stress and anxiety, which was particularly pronounced among those from minority groups (Lamis et al., 2017). This trend isn’t new—politics, by nature, can stir up feelings of uncertainty and fear, especially when personal or communal stakes are high.

For people of color and other marginalized communities, these anxieties are often magnified. The outcomes of elections can influence policies related to immigration, policing, healthcare, and civil rights, making the stakes feel exceptionally personal. The fear of potential regression or the loss of hard-won rights can lead to a profound sense of unease, contributing to chronic stress.

Why Routine and Mental Hygiene Are Key

One of the most effective ways to manage the 2024 election-related anxiety is by creating and maintaining a consistent routine. When everything around us feels unpredictable, a steady routine offers a sense of control and normalcy. Regular activities such as exercise, healthy eating, and quality sleep are foundational to mental well-being and help regulate our body’s stress response.

In addition to routine, practicing good mental hygiene is crucial. Mental hygiene refers to daily practices that help maintain and improve mental health, much like brushing your teeth keeps your mouth healthy. This can include mindfulness exercises, limiting exposure to triggering news or social media, engaging in hobbies, and connecting with supportive friends or communities.

The Added Impact on People of Color

For people of color, the anxiety associated with elections can be intertwined with the ongoing stress of systemic racism and social inequality. The American Psychological Association (APA) highlights that chronic exposure to racism and discrimination can contribute to a higher risk of mental health issues such as anxiety and depression among Black, Indigenous, and People of Color (BIPOC) communities (APA, 2017). During election seasons, these stressors often escalate, as the political climate may amplify feelings of vulnerability and uncertainty.

Moreover, the media’s portrayal of certain communities can exacerbate feelings of marginalization. Negative stereotypes, divisive rhetoric, and targeted policies can create an environment where people of color feel under attack, leading to a surge in mental health struggles.

Strategies for Coping During Election Season

  1. Limit Media Consumption: While staying informed is important, constant exposure to political news can heighten stress. Designate specific times to check the news and avoid consuming it before bed.
  2. Build a Support Network: Connect with friends, family, or support groups who understand your concerns. Shared experiences can offer comfort and reduce feelings of isolation.
  3. Practice Self-Care: Engage in activities that bring you joy and relaxation, whether it’s reading, spending time outdoors, or practicing meditation.
  4. Seek Professional Help: If anxiety becomes overwhelming, consider reaching out to a therapist. Therapy offers a safe space to process your emotions and develop effective coping strategies.

Conclusion

The 2024 election season can be a stressful time for many, but it can be especially challenging for people of color and minority communities. Recognizing the correlation between elections and mental health, it’s essential to prioritize routines and mental hygiene. By taking proactive steps to care for our mental well-being, we can navigate this season with resilience, regardless of the political outcome.

References:

  • American Psychological Association (APA). (2017). Stress in America: The State of Our Nation. Retrieved from APA Website
  • Lamis, D. A., Wilson, C. K., Tarantino, N., Lansford, J. E., Kaslow, N. J., & Schildkraut, J. (2017). The 2016 United States Presidential Election and Mental Health. Journal of American College Health, 66(3), 161-170. DOI: 10.1080/07448481.2017.1379883

Debora Foster, BA

Debora is a clinician who is passionate about working with the BIPOC community and supporting women’s issues.

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Navigating cultural identity with Multicultural individuals 

Posted on by TriWellness in Uncategorized

A multicultural person is an individual who is from two or more racial groups. These can be white and black, Latino and Asian, or any combination of races. For many years, interracial marriages were illegal in the United States, and even after they were legalized, there was still a stigma against those in interracial marriages.

Multicultural Individuals

Multicultural people are a growing population in the United States. Since 2010, the multiracial population has increased from 9 million to 33 million as of 2020 (Bureau, 2021). This rising population will only increase, requiring those in the mental health field and other fields, such as medicine, to form a better understanding of how to be culturally sensitive and find reliable methods of exploring cultural identity.  

Furthermore, this demographic still faces many of the issues of other minorities. They can face discrimination, low socioeconomic opportunities, and prejudice. The most common issue mixed heritage people reported was being subjected to slurs or racial jokes (Gaither, 2015). A crucial part of cultural exploration for mixed-race people will be learning the Bill of Rights for People of Mixed Heritage.

The Bill of Rights for the People of Mixed Heritage

The Bill of Rights for People of Mixed Heritage was created in 1993 by Maria Primitiva Paz Root, Ph. D. Dr. Root has done extensive work with multicultural families (Root, 1994). The first part of the Bill of Rights is that one has the right not to justify their existence in this world, not to keep the races separate within themselves, not to justify their ethnic legitimacy, and not to be responsible for people’s discomfort with their physical or ethnic ambiguity. These are primarily to protect the individual and avoid them taking the blame for being of two different ethnic backgrounds (Root, 1994). 

Identity

The second part states that multiracial people have the right to identify themselves differently than strangers expect the individual to identify, to identify themselves differently than how their parents identify them, to identify themself differently than their brothers and sisters, and to identify themselves differently in different situations. These rights allow mixed-raced people to identify how they want, even identifying differently with certain people or in various situations. This will enable people to have a more fluid identity and be less rigid about their culture. It also allows individuals to explore their background even though the family may identify differently (Root, 1994). 

Vocabulary

The final part focuses on the rights to create a vocabulary to communicate about being multiracial or multiethnic, to change their identity over my lifetime, and more than once, to have loyalties and identification with more than one group of people, and to freely choose whom the individual befriends and loves. The focus of these rights is fluidity and empowering personal decisions about cultural expression, affiliation, and relationships (Root, 1994). 

The importance of the Rights

Understanding these rights is essential when working with people of multicultural descent. Cultural sensitivity is vital when working with any person, and respecting these rights will aid a clinician in being culturally sensitive. There are positive aspects of being multiracial. Mixed-race individuals are commonly more open to other races. They are also more receptive to different cultures and religions. They are also more open to relationships with people from other ethnic backgrounds (Parker et al., 2015; Bonam, 2009).  

There is evidence to show that making mixed-race people choose to identify one way or the other causes psychological discomfort (Gaither, 2015; Townsend, 2009). Many theories and assessments only focus on one racial identity, like social identity theory. These can be worse to use with people who are of mixed-race descent since it forces them into a singular category. However, some multiracial clients who identify one way strongly can find these theories that have singular race effective (Townsend, 2009).

References

Bonam. (2009). Exploring Multiracial Individuals’ Comfort with Intimate Interracial Relationships. Journal of Social Issues., 65(1), 87–103. https://doi.org/info:doi/

Bureau, U. C. (2021, August 12). 2020 Census Illuminates Racial and Ethnic Composition of the Country. Census.gov. https://www.census.gov/library/stories/2021/08/improved-race-ethnicity-measures-reveal-united-states-population-much-more-multiracial.html#:~:text=The%20Multiracial%20population%20has%20changed

Gaither, S. E. (2015). “Mixed” Results: Multiracial Research and Identity Explorations. Current Directions in Psychological Science : A Journal of the American Psychological Society, 24(2), 114–119. https://doi.org/10.1177/0963721414558115

Parker, K., Horowitz, J. M., Morin, R., & Lopez, M. H. (2015, June 11). Multiracial in America: Proud, Diverse and Growing in Numbers. Pew Research Center’s Social & Demographic Trends Project. https://www.pewresearch.org/social-trends/2015/06/11/multiracial-in-america/

Root, M. (1994). Bill of Rights for People of Mixed Heritage [Review of Bill of Rights for People of Mixed Heritage ]. APA; American Psychological Association. https://www.apa.org/pubs/videos/4310742-rights.pdf‌

Townsend. (2009). My Choice, Your Categories : The Denial of Multiracial Identities. Journal of Social Issues., 65(1), 185–204. https://doi.org/info:doi/

Timothy Sankaran, BA

Tim is a graduate student of counseling at The Chicago School of Professional Psychology who is certified in Trauma-Focused CBT.

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Navigating Mental Health: Trans People Living with Chronic Illness

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Mental health is a critical issue for many, but for transgender individuals living with chronic illness, the challenges can be particularly profound. Trans people often face unique stressors, including discrimination, stigma, and a lack of appropriate medical care, which can exacerbate both their physical and mental health conditions. This blog post explores the intersection of chronic illness and mental health in trans people, citing recent research to highlight the specific challenges faced by this population and suggesting strategies for support and intervention.

The Intersection of Chronic Illness and Trans Identity

Transgender individuals are disproportionately affected by certain chronic illnesses. For example, they experience higher rates of HIV/AIDS, cardiovascular disease, and diabetes compared to the general population (Poteat et al., 2013). Managing these chronic illnesses requires consistent medical care, but trans individuals often encounter barriers to accessing healthcare, including discrimination and a lack of provider knowledge about trans-specific health needs (Grant et al., 2011).

Mental Health Challenges

The mental health burden on trans people is significant, with elevated rates of depression, anxiety, and suicidal ideation reported in this population (Budge et al., 2013). The presence of a chronic illness can compound these issues, leading to a cycle of deteriorating physical and mental health. Chronic illness can cause persistent stress, which in turn can exacerbate mental health conditions. This relationship is bidirectional, as poor mental health can negatively impact the management and outcomes of chronic illnesses (Bengel et al., 1999).

Unique Stressors

Trans individuals often face minority stress, a concept that describes the chronic stress experienced by members of stigmatized minority groups (Meyer, 2003). For trans people with chronic illness, this stress can be magnified. They may experience rejection from family and friends, discrimination in healthcare settings, and social isolation, all of which contribute to poor mental health outcomes.

A study by Bockting et al. (2013) found that transgender individuals with chronic illnesses reported higher levels of minority stress and poorer mental health compared to their cisgender counterparts. This stress often manifests as internalized transphobia, where individuals internalize societal negative attitudes toward their gender identity, leading to self-esteem issues and increased psychological distress.

Barriers to Healthcare

Accessing healthcare is a significant challenge for trans people. Discrimination by healthcare providers, lack of provider knowledge, and financial barriers can prevent trans individuals from receiving adequate care for their chronic illnesses (Grant et al., 2011). This lack of care can lead to unmanaged symptoms, worsening health conditions, and increased stress and anxiety.

Additionally, healthcare settings often lack inclusivity, which can make trans individuals feel unwelcome or unsafe. This can discourage them from seeking necessary medical care, further exacerbating their health issues.

Strategies for Support and Intervention

Addressing the mental health needs of trans people with chronic illness requires a multifaceted approach:

  1. Culturally Competent Care: Healthcare providers must receive training in transgender health issues to provide culturally competent care. This includes understanding the specific health needs of trans individuals and creating an inclusive and affirming environment (Poteat et al., 2013).
  2. Support Networks: Building strong support networks is crucial. Support groups for trans individuals, particularly those living with chronic illness, can provide a sense of community and reduce feelings of isolation. These groups can offer emotional support and share practical strategies for managing health conditions.
  3. Mental Health Services: Access to mental health services tailored to the needs of trans individuals is essential. Therapists and counselors should be trained in transgender issues and be aware of the additional stressors that come with managing a chronic illness (Budge et al., 2013).
  4. Advocacy and Policy Changes: Advocacy for policy changes that promote healthcare equity is vital. This includes pushing for non-discrimination policies in healthcare settings and increasing funding for transgender health services.
  5. Public Education: Raising public awareness about the unique challenges faced by trans individuals with chronic illness can help reduce stigma and promote understanding. Education campaigns can also encourage healthcare providers to adopt more inclusive practices.

The intersection of chronic illness and mental health in trans people is a complex issue that requires targeted interventions and support. By understanding the unique challenges faced by this population and implementing strategies to address these challenges, healthcare providers, communities, and policymakers can help improve the mental and physical health outcomes for trans individuals living with chronic illnesses. Addressing these needs requires a commitment to cultural competence, social support, and healthcare equity.

References

Bengel, J., Strittmatter, R., & Willmann, H. (1999). What keeps people healthy? The current state of discussion and the relevance of Antonovsky’s salutogenic model of health. Federal Centre for Health Education, Cologne.

Bockting, W. O., Miner, M. H., Swinburne Romine, R. E., Hamilton, A., & Coleman, E. (2013). Stigma, mental health, and resilience in an online sample of the US transgender population. American Journal of Public Health, 103(5), 943-951. https://doi.org/10.2105/AJPH.2013.301241

Budge, S. L., Adelson, J. L., & Howard, K. A. S. (2013). Anxiety and depression in transgender individuals: The roles of transition status, loss, social support, and coping. Journal of Consulting and Clinical Psychology, 81(3), 545-557. https://doi.org/10.1037/a0031774

Grant, J. M., Mottet, L. A., Tanis, J., Harrison, J., Herman, J. L., & Keisling, M. (2011). Injustice at every turn: A report of the National Transgender Discrimination Survey. National Center for Transgender Equality and National Gay and Lesbian Task Force. https://www.transequality.org/sites/default/files/docs/resources/NTDS_Report.pdf

Meyer, I. H. (2003). Prejudice, social stress, and mental health in lesbian, gay, and bisexual populations: Conceptual issues and research evidence. Psychological Bulletin, 129(5), 674-697. https://doi.org/10.1037/0033-2909.129.5.674

Poteat, T., German, D., & Kerrigan, D. (2013). Managing uncertainty: A grounded theory of stigma in transgender health care encounters. Social Science & Medicine, 84, 22-29. https://doi.org/10.1016/j.socscimed.2013.02.019

Aarti S. felder, MA, LCPC, BCN, CIT

Aarti is a licensed clinical professional counselor and is our expert on chronic illness and medical trauma for over 10 years.

Aarti S. FElder, MA, LCPC, BCN, CIT

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Addressing Mental Health in Asian American and Pacific Islander (AAPI) Communities with Chronic Illness

Posted on by TriWellness in Uncategorized

Living with a chronic illness presents a multitude of challenges that extend beyond the physical symptoms of the disease. For individuals within the Asian American and Pacific Islander (AAPI) communities, these challenges are compounded by cultural, societal, and systemic factors that can significantly impact mental health. Understanding these nuances is critical for providing effective and culturally sensitive care.

Cultural Influences on Mental Health

Cultural perceptions play a significant role in how AAPI individuals perceive and manage chronic illness and its associated mental health challenges. Many AAPI cultures place a strong emphasis on stoicism and resilience, often valuing the suppression of personal hardship in favor of maintaining family harmony and social status (Kim & Omizo, 2010). This cultural backdrop can lead to the minimization or outright denial of psychological distress, contributing to underutilization of mental health services (Leong & Lau, 2001).

Barriers to Mental Health Services

Numerous barriers prevent AAPI individuals with chronic illnesses from seeking mental health care. Language differences, stigma associated with mental health, and a lack of culturally competent healthcare providers are among the primary obstacles. A study by Sue, Cheng, Saad, and Chu (2012) found that AAPI individuals are less likely to use mental health services compared to their non-Hispanic white counterparts, partly due to these barriers. Additionally, the stigma surrounding mental health issues in many AAPI communities can discourage individuals from acknowledging their mental health needs, leading to untreated psychological conditions.

The Impact of Chronic Illness on Mental Health

Chronic illnesses, such as diabetes, heart disease, and cancer, often lead to increased levels of stress, anxiety, and depression. For AAPI individuals, the intersection of chronic illness and cultural expectations can exacerbate these mental health challenges. According to the Centers for Disease Control and Prevention (2021), chronic diseases are prevalent in AAPI populations, with significant numbers experiencing comorbid psychological conditions. The stress of managing a long-term illness, coupled with the pressure to conform to cultural norms of silence and endurance, can create a severe mental health burden.

Addressing Mental Health Disparities

To address these disparities, it is crucial to promote culturally sensitive mental health care tailored to the unique needs of AAPI individuals with chronic illnesses. This involves:

  1. Increasing Cultural Competence: Healthcare providers must be trained to understand and respect cultural differences. This includes recognizing the importance of family dynamics and traditional health beliefs in AAPI communities. Culturally competent care can help build trust and encourage more AAPI individuals to seek help.
  2. Reducing Stigma: Community education programs aimed at reducing the stigma associated with mental health can be beneficial. These programs can highlight the normalcy of mental health issues and the benefits of seeking treatment.
  3. Improving Access to Care: Enhancing access to mental health services through language support, community health centers, and telehealth can help overcome barriers related to language and transportation. Providing services in multiple languages and employing bilingual healthcare workers can make a significant difference.
  4. Integrating Mental Health and Chronic Illness Care: Developing integrated care models that address both physical and mental health needs can provide comprehensive support to AAPI individuals. This holistic approach ensures that mental health is considered an essential component of chronic illness management.
  5. Community Involvement: Engaging community leaders and organizations can help in disseminating information and encouraging community members to utilize mental health services. Community involvement can also ensure that the services provided are culturally relevant and accepted.

The intersection of mental health, chronic illness, and cultural factors presents a complex challenge for AAPI individuals. Addressing these challenges requires a multifaceted approach that includes cultural competence, stigma reduction, improved access to care, and integrated treatment models. By recognizing and addressing the unique needs of AAPI individuals, healthcare providers can help improve both mental and physical health outcomes in this diverse and growing population.

References

Centers for Disease Control and Prevention. (2021). Chronic disease and health promotion. Retrieved from CDC Website

Kim, B. S. K., & Omizo, M. M. (2010). Asian and European American cultural values, collective self-esteem, acculturative stress, cognitive flexibility, and general self-efficacy among Asian American college students. Journal of Counseling Psychology, 47(4), 451-462. https://doi.org/10.1037/0022-0167.47.4.451

Leong, F. T., & Lau, A. S. (2001). Barriers to providing effective mental health services to Asian Americans. Mental Health Services Research, 3(4), 201-214. https://doi.org/10.1023/A:1013177014788

Sue, S., Cheng, J. K. Y., Saad, C. S., & Chu, J. P. (2012). Asian American mental health: A call to action. American Psychologist, 67(7), 532-544. https://doi.org/10.1037/a0028900

Aarti S. Felder, MA, LCPC, BCN, CIT

Aarti is our in specialist in chronic illness and medical trauma.

Aarti Felder, MA, LCPC, BCN, CIT

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Unlocking Women’s Health: Chronic Illness and Mental Well-being

Posted on by TriWellness in Blog

Chronic illness often presents unique challenges for women, impacting not only their physical health but also their mental well-being. From autoimmune diseases to chronic pain conditions, women are disproportionately affected by various chronic illnesses. Understanding the intricate relationship between women’s physical health and their mental state is crucial for holistic healthcare approaches. This blog post delves into peer-reviewed research to explore how chronic illness affects women’s physical health and its subsequent impact on their mental health.

The Burden of Chronic Illness on Women’s Physical Health

Research indicates that women are more prone to autoimmune diseases such as lupus, rheumatoid arthritis, and multiple sclerosis compared to men (Ercolini & Miller, 2009). Additionally, conditions like fibromyalgia and chronic fatigue syndrome predominantly affect women (Landmark-Høyvik et al., 2010). These chronic illnesses often entail debilitating symptoms including pain, fatigue, and physical limitations, profoundly impacting women’s daily lives.

Moreover, hormonal fluctuations unique to women, such as those experienced during menstruation, pregnancy, and menopause, can exacerbate symptoms of chronic illnesses (Sommer et al., 2009). For instance, women with rheumatoid arthritis often report worsening symptoms during specific phases of their menstrual cycle (Cutolo et al., 2011). Such complexities highlight the intricate interplay between women’s hormonal changes and the course of chronic illnesses, further compounding the challenges they face in managing their health.

The Mental Health Toll

Living with chronic illness can take a toll on one’s mental health. Research consistently demonstrates higher rates of depression, anxiety, and psychological distress among individuals with chronic illnesses, particularly women (Almeida et al., 2016). The unpredictable nature of chronic conditions, coupled with the physical limitations they impose, can lead to feelings of helplessness, frustration, and loss of control (Sullivan et al., 2005).

Furthermore, the social and emotional impact of chronic illness cannot be understated. Women may experience disruptions in their social roles, relationships, and career aspirations due to their health condition (Charmaz, 2012). The stigma associated with invisible illnesses like fibromyalgia or chronic fatigue syndrome may further exacerbate feelings of isolation and alienation (Hewlett et al., 2011). Consequently, women with chronic illnesses often grapple with profound emotional distress and reduced quality of life.

The Bidirectional Relationship:

The relationship between physical health and mental well-being in chronic illness is bidirectional. Not only does poor physical health exacerbate mental health symptoms, but psychological distress can also negatively impact physical health outcomes. For example, studies have shown that depression and anxiety can worsen pain perception and increase inflammation in conditions like rheumatoid arthritis and fibromyalgia (Matcham et al., 2013).

Moreover, untreated mental health issues can undermine adherence to medical treatment and self-care regimens, leading to poorer health outcomes (DiMatteo et al., 2000). Conversely, effective management of mental health symptoms, such as through cognitive-behavioral therapy or mindfulness-based interventions, has been associated with improvements in pain severity, fatigue, and overall functioning in individuals with chronic illnesses (Veehof et al., 2011).

In conclusion, the intersection of women’s physical health in chronic illness and its impact on mental well-being is complex and multifaceted. Understanding this relationship is crucial for providing comprehensive care to women with chronic illnesses. Healthcare providers must adopt an integrated approach that addresses both the physical and psychological aspects of illness. By recognizing and addressing the interconnected nature of women’s health, we can empower individuals to better cope with the challenges posed by chronic illness and improve their overall quality of life.

References

Almeida, O. P., McCaul, K., Hankey, G. J., Yeap, B. B., Golledge, J., & Flicker, L. (2016). Duration of diabetes and its association with depression in later life: The Health In Men Study (HIMS). Maturitas, 86, 3-9.

Charmaz, K. (2012). Loss of self: A fundamental form of suffering in the chronically ill. Sociology of Health & Illness, 34(2), 168-195.

Cutolo, M., Capellino, S., Sulli, A., Serioli, B., Secchi, M. E., & Villaggio, B. (2011). Estrogens and autoimmune diseases. Annals of the New York Academy of Sciences, 1089(1), 538-547.

DiMatteo, M. R., Lepper, H. S., & Croghan, T. W. (2000). Depression is a risk factor for noncompliance with medical treatment: Meta-analysis of the effects of anxiety and depression on patient adherence. Archives of Internal Medicine, 160(14), 2101-2107.

Ercolini, A. M., & Miller, S. D. (2009). The role of infections in autoimmune disease. Clinical and Experimental Immunology, 155(1), 1-15.

Hewlett, S., Ambler, N., Almeida, C., Cliss, A., Hammond, A., Kitchen, K., & Kirwan, J. R. (2011). Self-management of fatigue in rheumatoid arthritis: A randomised controlled trial of group cognitive-behavioural therapy. Annals of the Rheumatic Diseases, 70(6), 1060-1067.

Landmark-Høyvik, H., Reinertsen, K. V., Loge, J. H., Kristensen, V. N., Dumeaux, V., Fosså, S. D., & Børresen-Dale, A. L. (2010). The genetics and epigenetics of fatigue. PM&R, 2(5), 456-465.

Matcham, F., Norton, S., Steer, S., Hotopf, M., & Scott, D. L. (2013). Symptoms of depression and anxiety predict treatment response and long-term physical health outcomes in rheumatoid arthritis: Secondary analysis of a randomized controlled trial. Rheumatology, 52(10), 1806-1812.

Sullivan, M., Katon, W., Dobie, R., Sakai, C., Russo, J., Harrop-Griffiths, J., & Williams Jr, J. (2005). Disabling pain and physical impairment in depressive syndromes. Psychosomatic Medicine, 67(3), 421-425.

Veehof, M. M., Oskam, M. J., Schreurs, K. M., & Bohlmeijer, E. T. (2011). Acceptance-based interventions for the treatment of chronic pain: A systematic review and meta-analysis. Pain, 152(3), 533-542.

Aarti S. Felder, MA, LCPC, BCN, CIT

Aarti is our chronic illness specialist that has been practicing for over 10 years and is certified in illness trauma.

Learn more about AArti S. Felder, ma, LCPC, BCN, cit

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Caring for the Caregivers

Posted on by TriWellness in Blog

National Caregivers Day is the third Friday of February (this year February 16th) and caregiver mental health is often neglected. Caregivers provide important, often unpaid, assistance for another person’s needs.  While caregiving can bring satisfaction, it can impact the caregivers ability to work, maintain relationships and social interactions, and maintain good physical and mental health. According to the Centers for Disease Control and Prevention (CDC): 

  • 22.3% of adults reported providing care or a assistance to a friend or family member in the past 30 days
  • 25.4% of women are caregivers compared to 18.9% men
  • 31.3% of caregivers provided 20 or more hours per week of care and over half (53.8%) have give care or assistance for 24 months or more

The CDC data also found that caregivers often neglect their own health needs when they are taking care of others. Over half (53%) of caregivers indicated a health decline that impacted their ability to provide care. The data shows: 

  • 17.6% of caregivers reported experiencing 14 or more physically unhealthy days in the past month
  • 14.5% of caregivers reported experiencing 14 or more mentally unhealthy days in the past month
  • 36.7% of caregivers reported getting insufficient sleep
  • 40.7% of caregivers report having two or more chronic diseases
  • 33.0% of caregivers reported having a disability

Often people are not prepared for the responsibility that comes with taking care of a friend or family member, financially, mentally, or physically. According to the AARP Press caregivers spend on average $7242 per year. Minority families, generation x, y, and z are significantly more impacted. Individuals who are have to take time off of work are even more financially impacted (2019).

Psychologically, caregivers exhibit:

  • Higher levels of stress
  • Anxiety
  • Depression
  • Feeling frustrated, angry, drained, guilty, or helpless
  • Loss of self identity
  • Lower levels of self esteem
  • Constant worry
  • Feelings of uncertainty
  • Less self-acceptance
  • Feeling less in control of their lives
  • Exhaustion

As discussed on a previous post, the mind and body are connected and therefore mental health impacts physical health. The rise in stress can increase cortisol (steroid hormone) levels which can lead to heart disease. Furthermore, increased psychological symptoms can lead to increased use of unhealthy coping strategies such as alcohol and other substances. It can be difficult for caregivers to find support and ways to take care of themselves. 

What can caregiver do to care for themselves? There has been research that has shown that caregiver stress can be helped by:

  • Having access to support services 
  • Caregiver education
  • Additional support persons to reduce caregiver burden
  • Financial support
  • Primary health care 
  • Mental health care

At TriWellness, we have specialists who provide care for caregivers. We support caregivers who are experiencing stress or other general mental health concerns, chronic illness, or trauma. 

References

https://www.cdc.gov/aging/caregiving/caregiver-brief.html

https://press.aarp.org/2021-6-29-AARP-Research-Shows-Family-Caregivers-Face-Significant-Financial-Strain,-Spend-on-Average-7,242-Each-Year

https://www.heart.org/en/news/2020/02/04/chronic-stress-can-cause-heart-trouble

Resources

https://www.caregiver.org

https://ilaging.illinois.gov/programs/caregiver/caregiver-links.html

Jessie Duncan, MA, LPC, NCC, CTP

Jessie Duncan is our chronic illness specialist and is a Certified Trauma Professional . Learn more about Jessie.

JEssie DUncan, MA, lPC, NCC, CTP
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A Fresh Start: Nurturing Mental Wellness in the New Year

Posted on by TriWellness in Uncategorized

As we step into the dawn of a new year and looking for a fresh start, many of us embark on a journey of self-improvement and wellness. While setting resolutions is a common tradition, cultivating mental health should be at the forefront of our goals. In this blog post, we’ll explore strategies for maintaining mental wellness resolutions and delve into scientific research supporting these practices.

Mindful Resolutions

Instead of focusing solely on external changes in a fresh start, consider resolutions that foster internal growth and mindfulness. Research by Kabat-Zinn (2003) highlights the positive impact of mindfulness practices on mental well-being. Engage in activities such as meditation, deep breathing exercises, or mindful journaling to enhance self-awareness and reduce stress.

Prioritize Sleep for Mental Health

Quality sleep is a cornerstone of mental wellness. Walker’s research (2017) emphasizes the intricate relationship between sleep and mental health. Set a resolution to prioritize your sleep hygiene, ensuring consistent sleep patterns and creating a conducive sleep environment. Adequate sleep contributes to improved mood, cognitive function, and overall mental well-being.

Establishing Healthy Habits

Research by Prochaska and Velicer (1997) suggests that adopting new habits involves distinct stages, including contemplation, preparation, action, and maintenance. Start small and gradually build healthier habits to increase the likelihood of long-term success. Whether it’s incorporating physical activity, maintaining a balanced diet, or practicing gratitude, small, sustainable changes can lead to significant improvements in mental wellness.

A method that has been proven to be affective in establishing and maintaining goals is through the use of SMART goals (Bailey, 2017). SMART is an acronym for:

  • Specific: The goal is objective
  • Measurable: The goal can be measured using units that are easily trackable
  • Achievable: The goal can be reasonably accomplished
  • Relevant/Realistic: The goals brings you closer to what you value in your life
  • Time-based: The goal has a deadline

Social Connection

Human connection plays a vital role in mental health. A study by Holt-Lunstad, Smith, and Layton (2010) highlights the impact of social relationships on mortality and overall well-being. Set resolutions that prioritize social connections, such as scheduling regular virtual or in-person meet-ups with friends and family. Building and maintaining a robust social support network can contribute to enhanced mental resilience.

Seek Professional Support

If your mental health resolutions involve overcoming challenges or addressing deeper issues, consider seeking professional support. Therapy has been shown to be effective in treating various mental health conditions (Hofmann et al., 2012). Make a resolution to prioritize your mental health by engaging in therapy sessions, whether in-person or through telehealth options.

Strategies for Maintaining Resolutions

  • Set Realistic Goals: Break down larger resolutions into smaller, achievable goals to maintain motivation (Locke & Latham, 2002).
  • Monitor Progress: Regularly assess your progress and celebrate small victories to stay motivated (Oettingen & Reininger, 2016).
  • Cultivate Self-Compassion: Embrace setbacks with self-compassion, recognizing that change is a gradual process (Neff, 2003).
  • Build Accountability: Share your resolutions with a friend or family member who can provide support and encouragement (Gollwitzer, 2014).
  • Use SMART goals

As you step into the new year with aspirations for a fresh start and positive change, remember that nurturing your mental wellness is a journey, not a destination. By incorporating evidence-based strategies into your resolutions, you set the stage for a transformative and fulfilling year ahead. Here’s to a year of growth, resilience, and mental well-being.

References

Bailey R. R. (2017). Goal Setting and Action Planning for Health Behavior Change. American journal of lifestyle medicine, 13(6), 615–618. https://doi.org/10.1177/1559827617729634.

Gollwitzer, P. M. (2014). Weakness of the will: Is a quick fix possible? Motivation Science, 1(4), 192–217.

Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The efficacy of cognitive behavioral therapy: A review of meta-analyses. Cognitive Therapy and Research, 36(5), 427–440.

Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social relationships and mortality risk: A meta-analytic review. PLoS Medicine, 7(7), e1000316.

Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144–156.

Locke, E. A., & Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American Psychologist, 57(9), 705–717.

Neff, K. D. (2003). The development and validation of a scale to measure self-compassion. Self and Identity, 2(3), 223–250.

Oettingen, G., & Reininger, K. M. (2016). The power of prospection: Mental contrasting and behavior change. Social and Personality Psychology Compass, 10(11), 591–604.

Walker, M. P. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Simon & Schuster.

Aarti S. Felder, MA, LCPC, BCN, CIT

Aarti is Licensed Clinical Professional Counselor who specializes in chronic illness and wellness.

Aarti Felder MA, LCPC, BCN, CIT

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