Find Yourself Forgetful? How to Enhance Your Memory

While you may think of forgetfulness and memory loss as challenges only the elderly face but if you are a young person, you may be disappointed to learn that memory loss can affect you too. Unfortunately, like most mental health problems memory has not prejudice. But there’s something you can do to help!

Young or old, if you are finding yourself forgetful there are certain things you can do to help improve your memory. To help you begin today, here’s a few tips on how to enhance your memory.

• Train. Yes, it’s true- like training your body through physical exercises you can help train your brain for memory improvement. “People in the early stages of memory loss can benefit from simple memory training, research suggests according to the American Psychological Association (APA) (1) Using popular training techniques like “mnemonic devices” or “vanishing cues” can help trigger you brain to better remember.

Mnemonic devices: To put this training tactic to work simply visualize something that will help you better remember whatever it is you want to be able to recall later. For example, when meeting a new person whose name is Mrs. Teal, you would visualize that person covered in the color teal to better help you remember their name.

Vanishing cues: This tactic is used more often when trying to recall information. For instance, if you are trying to think of Mrs. Teal’s name but can’t remember it, instead write down on a piece of paper any letters of the name that you can remember. Once seeing the letters on the paper fill in more, and more until you begin to remember. By doing this you are training new areas of the brain to take over defective areas.

• Mental photos. Sometimes, being able to recall memories later on means taking a mental photo or snapshot now. According to the APA, “Good memory requires good learning and good learning is done through forming strong association with new information as you learn it.” (2) While you don’t have to physically walk around life acting like you are taking photos, mentally focusing on new things you are learning or would like to remember later, similar to a camera focuses can help you form those strong associations, and thus help improve your memory.

Make taking notes a routine part of your day. When you set important items down like a cell phone, car keys, or wallet take a moment to focus and take a mental snapshot.

No matter your age, forgetfulness and memory loss can affect you and make life more challenging. But you can work to improve your memory. By working to train your brain and making a point to take mental snapshots all throughout your day you can better challenge your brain and enhance your memory.

Mark D. Parisi, Psy.D. & Associates, P.C. provides counseling, psychological testing, and psychotropic medication management in Mount Prospect and Chicago - serving surrounding Cook, Lake, DuPage, and Will Counties. They accept most insurance and offer extremely affordable sliding scale rates. Call (847) 909-9858 for a free, no-obligation telephone consultation


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Sources:

1. Enhance Your Memory, Training your brain quote, 2015, http://www.apa.org/topics/learning/enhance-memory.aspx
2. Enhance Your Memory, Mental photos quote, 2015, http://www.apa.org/topics/learning/enhance-memory.aspx

 
 

Sports and Mental Health: What’s the Connection?

Team sports have long been a popular activity for people of all ages. While some people play just for fun, there are many others who play at an extremely competitive level. No matter your reason, however, there are benefits and dangers of playing sports.

Benefits

1. Mental. Any type of physical activity can be beneficial to a person’s mental health, from walking to aerobics to sports. For people at risk of mental illness, exercise can be preventative; in those who already suffer from mental illness, activity can be used as a form of treatment. Exercise has been proven to lessen depression and decrease the number of psychotic episodes in other illnesses – and this is true for males and females of all ages. The more physical activity, the greater the improvement in mental health will be, according to the American Psychological Association (APA) (1).
2. Emotional. One of the biggest areas of emotional well-being is self-esteem. Belonging to a team, having people depend on you, and knowing that you are needed can all help a person have a positive view of themselves (2).
3. Social. Someone who struggles socially can greatly benefit from team sports. A team usually consists of a people of a common age and interest, so you already have something in common with everyone. What a great start to form new friendships.
4. Familial. So many mental health issues are worsened or even partly caused by a person’s home situation; this is especially true in children with mental disorders. Playing team sports can give a family a chance to spend time together and give a parent the chance to encourage the child.
5. Physical. Playing sports has many physical benefits. Being in good shape does not just aid in sports performance but also in the performance of your body’s systems. Physical activity is good for the heart, the respiratory system, and the circulatory system among others. The healthier your body is, the healthier your mind will be.

Dangers

1. Mental. If the athlete has obsessive tendencies or an addictive personality, sports and exercise can actually become detrimental to their mental health. Being so reliant upon physical activity for mental well-being, it could cause problems if you were to become injured or unable to continue for other reasons. Make sure that there are other treatment options in place.
2. Emotional. There are times that a person playing sports can have a lowered self-esteem due to poor performance or inability to contribute to the team. Choose a sport in which you know you can be successful.
3. Physical. Competitive teams really emphasize training, and with good reason. However, it is possible to injure yourself if the body is over-exerted. To avoid this, pay attention to your body’s signals of needing a break.

As long as you are aware of the dangers and do everything you can to avoid them, most psychologists will greatly encourage team sports to enhance your mental health.
Mark D. Parisi, Psy.D. & Associates, P.C. provides counseling, psychological testing, and psychotropic medication management in Mount Prospect and Chicago - serving surrounding Cook, Lake, DuPage, and Will Counties. They accept most insurance and offer extremely affordable sliding scale rates. Call (847) 909-9858 for a free, no-obligation telephone consultation.


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Sources:

1. Exercise Helps Keep Your Psyche Fit, Exercise and mental health, 2004, http://www.apa.org/research/action/fit.aspx
2. Benefits of Sports, Emotional benefits, 2015, http://www.muhealth.org/services/pediatrics/conditions/adolescent-medicine/benefits-of-sports/
3. The Benefits of Playing Sports Aren’t Just Physical! Social benefits, 2012, http://www.health.gov/paguidelines/blog/post/the-benefits-of-playing-sports-arent-just-physical!.aspx
4. Exercise and Mental Health, Dangers, 1990, http://www.ncbi.nlm.nih.gov/pubmed/2192422

Coping with Obesity

Obesity is defined as a condition marked by excess accumulation of body fat, according to the American Psychological Association (1) and it affects a great portion of our population. In fact, as stated by the Centers for Disease Control and Prevention (CDC), more than one-third or 78.6 million U.S. adults are obese.

While you may not be at a healthy weight, there are steps you can take not just to lose weight but to better cope with obesity. If you’re overweight and tired of being down on yourself all the time, this article is for you. Here’s how to cope with obesity.

1. Make better food choices. Though this may be an obvious tip, it’s an important one. Part of coping with obesity means taking the necessary steps to overcoming it. Learn about healthy foods vs non-healthy foods and make an effort to choose healthy and nutritious foods. Avoid foods which are high in saturated fats and cholesterol and opt for foods high in protein and low in sugars.
2. Connect. According to a 2015 study on social relationships and obesity people who are socially-connected are at a decreased risk of becoming obese. (3) Connect with people in your community, especially with those who share the same goals as you. Together you can encourage, support, and connect with each other.
3. Use positive criticism. Being obese does not give you free reign to come down hard on yourself about every little thing you need to change but like with any other condition, it does allow the opportunity for positive criticism. Positive criticism will act as a way to correct yourself in a positive way while building your self-confidence.
4. Create small goals. Setting small goals for yourself is a great way to cope with obesity. As you work to achieve each little goal you not only get closer to a larger goal but you also make room for regular celebrations of your achievements. Set goals not only for weight loss but also emotions and physical activity.

You are so much more than a number on the scale, finding joy no matter where you are in life both emotionally and physically is key. Coping with obesity requires a balance of embracing who you are while working to better yourself. Remember to make better food choices, connect, use positive criticism, and create small goals for yourself. By doing so you can actively work toward a better, more-healthy you while learning to love the person you are today.

Mark D. Parisi, Psy.D. & Associates, P.C. provides counseling, psychological testing, and psychotropic medication management in Mount Prospect and Chicago - serving surrounding Cook, Lake, DuPage, and Will Counties. They accept most insurance and offer extremely affordable sliding scale rates. Call (847) 909-9858 for a free, no-obligation telephone consultation.



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Sources:

1.  Obesity, Definition of obesity, 2015, http://www.apa.org/topics/obesity/index.aspx
2. Adult Obesity Facts, Number of obese American adults, 2015, http://www.cdc.gov/obesity/data/adult.html
3. Social Relationships and Obesity, Study findings ‘Connect’, 2015, http://www.ncbi.nlm.nih.gov/pubmed/26213644

The First 3 Steps to Changing Unhealthy Behavior

Unhealthy behavior can include bad habits such as smoking, drinking, poor diet choices, and lack of physical activity. These behaviors can cause greater health risks, especially in middle-aged people. Statistics show that over 20% of people smoke or drink (or both), over 40% of people are physically inactive, and over 30% of people are obese, according to the Centers for Disease Control (1).

However, these people are not the only ones affected by the poor behavior – approximately 25% of health care costs is spent on treating the effects of this voluntary unhealthy behavior (2). So what can be done about this increasing problem? If you or someone you know is making poor choices, a change needs to take place.

1. Determine the cause. There are many things that can cause a person to make poor choices.  These causes can vary for people of different ages, genders, and races.  In young people, habits such as smoking or drinking can be a result of peer pressure; poor diet and exercise choices can come from a lack of education regarding these issues.

In adults, however, the most common cause for unhealthy behavior is stress (3).  Turning to comfort food can cause obesity and inactivity while having a drink to relax after work can easily cause a drinking problem.  Recognizing the cause of your unhealthy behavior is the first step to changing it.

2. Make a plan. Once you have determined why you make the poor choices, you need to determine that you want to make a change.  It must come from you, not others, and you must put a plan of action in place to achieve it.  There are some people who know they have a problem but don’t do anything about it; there are others who know they need to change but continually put it off (4).  In order to accomplish a lifestyle change, a firm decision and commitment must be made.  One way to reach your goals is to find motivation.  Whether it is your health or that of someone that you love, find a reason for the change.

3. Seek support from others. There are support groups created to help people cope with dependency, disease, and social issues (5).  These support groups allow you to share with and learn from others in a face-to-face setting.  When making a change, it is very easy to relapse into your old habits.

A support group will provide the accountability you need to stay on track.  If you are unable to find a good support group, you can start one in your area.  This may provide you with even more motivation since others will be relying on you to lead by example.

Changing is hard – there is no doubt about that. However, it is possible. It simply takes determination and a conscious effort on a daily basis to make better choices in your life. Changing your unhealthy habits will be beneficial to you as well as your family and friends, and in the end your only regret will be not doing it sooner.

Mark D. Parisi, Psy.D. & Associates, P.C. provides counseling, psychological testing, and psychotropic medication management in Mount Prospect and Chicago - serving surrounding Cook, Lake, DuPage, and Will Counties. They accept most insurance and offer extremely affordable sliding scale rates. Call (847) 909-9858 for a free, no-obligation telephone consultation.


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Sources:

1. Prevalence of Selected Unhealthy Behavior Characteristics, Statistics of unhealthy behavior, 2007, http://www.cdc.gov/mmwr/preview/mmwrhtml/mm5916a7.htm
2. Voluntary Health Risks: Who Should Pay? Cost of unhealthy behavior, 2015, http://www.scu.edu/ethics/publications/iie/v6n1/voluntary.html

1. Americans Engage in Unhealthy Behavior to Manage Stress, Causes of unhealthy behavior, 2015, http://www.apa.org/news/press/releases/2006/01/stress-management.aspx
2. Why It’s Hard to Change Unhealthy Behavior, How to change, 2009, http://www.health.harvard.edu/staying-healthy/why-its-hard-to-change-unhealthy-behavior
3. Receiving Social Support Online, Importance of support groups, 2001, http://her.oxfordjournals.org/content/16/6/693.full

Why Men Don’t Want Help

Even though they may not like to admit it, men suffer from mental illness almost as much as women. However, the general characteristics of a man often leads to his handling mental illness in a way that is detrimental to his health.

Men and mental illness
The most common mental illness in men is depression. While this is often caused by post-traumatic stress disorder after serving time in the armed forces, many men suffer from depression for genetic, psychological, and stress related reasons (1). In fact, studies showed that over 6 million men in America suffer from depression. Their reaction to depression is usually substance or alcohol abuse, anger (sometimes abusive), and even suicide (2).
Men and Suicide
Only about half as many men suffer from depression as women do, and yet the suicide rate for men is four times that of women. How can this be true? There are a few reasons to consider (3).

1. Men have a higher attempt to suicide ratio, meaning that they are more likely to succeed in killing themselves than women.
2. Females are more likely to have suicidal thoughts, but men are more likely to follow through on theirs.
3. Men most often use firearms when attempting suicide while women usually try to take something orally – it is much easier to save women in an attempt like this.

Men and Seeking Treatment
When it comes to mental illness, men are much less likely to get help for the following reasons (among others):

1. Pride. It is very hard for most men to admit that something is wrong. They like to pretend that they have everything under control and don’t need help from anyone. Sometimes their pride causes them to overlook the problem and pretend it doesn’t exist or that it is just a coincidence. Other times, men are aware that something is wrong with them but their pride convinces them that they can hand it on their own (1).
2. Responsibility. The majority of men have innate desire to provide and care for a family. If they are unable to do so because of a mental impairment, it can lead to a feeling of worthlessness and therefore worsen the condition. Because they feel this overwhelming responsibility, they tend to ignore the problem or even immerse themselves in more work.
3. Selfishness. A man plays many roles in life, but he most likely still enjoys hobbies like working out, fishing, building cars, playing games, etc. If he is spending time and money on getting treated for a mental condition, he may have to give up certain things that he enjoys in life. This selfishness can negatively affect not only the man himself, but also his family and friends.

If a man is honest with himself, he knows whether or not there is something wrong with him. If he is able to get over his pride and selfishness and get help, he can use his overall competitive and determined nature to succeed in overcoming the effects of mental illness.
Mark D. Parisi, Psy.D. & Associates, P.C. provides counseling, psychological testing, and psychotropic medication management in Mount Prospect and Chicago - serving surrounding Cook, Lake, DuPage, and Will Counties. They accept most insurance and offer extremely affordable sliding scale rates. Call (847) 909-9858 for a free, no-obligation telephone consultation.


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Sources:

1. Men and Mental Illness, Mental disorders common in men, 2015, https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=4565
2. Men: A Different Depression, Depression in men, 2015, http://www.apa.org/research/action/men.aspx

Suicide: Facts at a Glance, Men and suicide, 2012, http://www.cdc.gov/ViolencePrevention/pdf/Suicide_DataSheet-a.pdf

Coping with PTSD as a Family

PTSD, or post-traumatic stress disorder, is an anxiety problem that develops in some people after extremely traumatic events, such as combat, crime, an accident or natural disaster, according to the American Psychological Association. (1) PTSD is often acted out through nightmares, hypervigilance, flashbacks, anger, or depression and can often complicate close relationships like families.

According to the American Psychological Association (APA), PTSD is considered one of the mental health conditions most likely to lead to relationship problems (2) but families can find hope in learning new ways to cope.

• Stress management skills. Families should take the time to learn stress management skills. These skills may include eating healthy, getting active, allowing for alone time, getting adequate sleep, and establishing necessary support. By learning these skills as a family you can help one another along the way.
• Realizing everyone is impacted. In most scenarios, one family member, often mom or dad, is diagnosed with PTSD- not the entire family. But this does not mean that others are not affected too. In fact, the APA stresses that everyone in the family is affected by PTSD even if it’s not apparent at first or some members aren’t as quick to show it.
• Everyone processes trauma differently. Like with many emotions, there are a variety of ways to process trauma. Not everyone will react in the same way as you. Realizing this will help you understand one another and in return, be able to offer help when needed. Just because someone doesn’t handle trauma in the same way you do, does not mean they aren’t experiencing affects.
• Establishing a universal plan. Together, families need to establish a plan. How are you going to address the event to outside family and friends? Especially for emotional traumas such as rape or abuse, this step can be important to healthy coping. Establish a universal plan that everyone agrees with.

To families experiencing it, PTSD is so much more than a stress disorder. It’s a mental illness that threatens to tear their family apart. By turning to each other to cope instead of trying to tackle extreme traumas individually you can better help lessen the relationship effects of PTSD. Coping with PTSD as a family means learning stress management skills, realizing everyone is impacted and processes trauma differently, and establishing a universal plan. Together you can cope, conquer, and thrive as a family despite PTSD.

Mark D. Parisi, Psy.D. & Associates, P.C. provides counseling, psychological testing, and psychotropic medication management in Mount Prospect and Chicago - serving surrounding Cook, Lake, DuPage, and Will Counties. They accept most insurance and offer extremely affordable sliding scale rates. Call (847) 909-9858 for a free, no-obligation telephone consultation.


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Sources:

1. Post-Traumatic Stress Disorder, Definition of PTSD, 2015, http://www.apa.org/topics/ptsd/index.aspx
2. Helping Families Cope with PTSD, Relationship impact of PTST, 2015, http://www.apa.org/monitor/jan08/helping.aspx

5 Ways to Better Cope with Stress

Today, chronic stress- stress that interferes with your ability to function normally over an extended period- is becoming a public health crisis, according to the American Psychological Association (APA). (1) Caused by a variety of triggers such as money, work, the economy, job stability, personal health, and even family responsibilities, stress is wreaking havoc in the lives of most Americans these days. But what can we do to better cope?
According to the Centers for Disease control, “The best ways to manage stress in hard times are through self-care.” (2) To help you better understand exactly what I mean by “self-care” here are 5 ways to better cope with stress in your personal life today.

• Find support. Weather from a partner, friend, counselor, doctor, or close family member finding the support you need is critical to coping with stress in a healthy way. Choose someone who is willing to listen to you without judgement, offering constructive advice when needed.

• Stay connected. When times of high stress arise it’s far too easy to isolate yourself socially but isolation is not the answer. Instead choose to spend those times with a group of close loved ones you can find support in.

• Say “No” to drugs and alcohol. While both drugs and alcohol are popular coping mechanisms for a number of problems as a quick, temporary fix they tend to create a snowball of problems in the long term. Simply say, “No.”

• Get active. A 2015 study comparing stress and exercise found that one year of physical exercise intervention improved mental well-being among working adults. (3) To better cope with stress, get active through exercise. Join a gym, take a jog, become part of a favorite team-sport. How you choose to be active is not important, simply being active is.

• Eat healthy. You know what they say, “We are what we eat.” By striving to eat a healthy, well-balanced diet you can prepare your body to better cope with stress naturally. Choose foods high in protein and low in sugars and carbs along with lots of healthy fruits, vegetables, and nuts.

And as a bonus…

• Take a break. Far too many people are constantly going with the petal pressed to the floor, speeding through life. Sometimes the best way to deal with an overabundance of stress is by taking a break. This means a vacation, time off from work, or maybe just a night to yourself. Don’t be afraid to allow yourself a break every now and then. It’s good for you!

With stress impacting so many Americans today in ways that make life far more difficult to live, it’s time to fight back. Whether it’s money, work, the economy, job stability, personal health, family responsibilities, or something else learning how to best cope with stress can make all the difference. By finding support, staying connected, refraining from both drugs and alcohol, eating healthy, and of course- allowing yourself to take a break when needed you can not only change the way you respond to stress, but also decrease the amount of stress you experience. And who doesn’t want less stress?


Mark D. Parisi, Psy.D. & Associates, P.C. provides counseling, psychological testing, and psychotropic medication management in Mount Prospect and Chicago - serving surrounding Cook, Lake, DuPage, and Will Counties. They accept most insurance and offer extremely affordable sliding scale rates. Call (847) 909-9858 for a free, no-obligation telephone consultation.


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Sources:

1. Stressed in America, Chronic stress crisis, 2011, http://www.apa.org/monitor/2011/01/stressed-america.aspx
2. Managing Stress, Self-care for stress quote, 2012, http://www.cdc.gov/features/handlingstress/
3. A 12-Month Exercise Intervention Decreased Stress Symptoms and Increased Mental Resources Among Working Adults, Get active study, 2015, http://www.ncbi.nlm.nih.gov/pubmed/26159956