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Managing Digital Fatigue: From Pandemic Habits to a Healthy 2026 Balance

Wed, 08 Apr 2026 17:41:28 GMT

The digital shift of the early 2020s has taken a toll in many ways. While our reliance on the internet accelerated during the pandemic, those habits have often lingered, leading to what many now call "digital burnout." According to a foundational study in the journal Child And Adolescent Psychology and Mental Health , problematic internet use was already prevalent years ago, with up to 11% of youth experiencing depression and anxiety linked to their online habits.

How Digital Habits Impact Mental Health

In the years following COVID-19, adolescent depression and anxiety rates rose significantly, sometimes reaching 32%. The National Institute of Health (NIH) has noted that a subgroup of vulnerable individuals remains at high risk of developing problematic internet usage patterns. In 2026, we see this manifesting as screen fatigue, "doomscrolling," and a general sense of being "always on."

Recommendations for Healthy Internet Use

In an article for PubMed, the National Institute of Health makes a number of recommendations to curb problematic internet information and communications technology (ICT) use:

General Recommendations

Maintain a Structured Routine: Making an activity schedule for each day and week (e.g., planning in advance when one is going to work/study, engage in social activities, or perform leisure activities) is essential. Promoting a daily routine at home, especially for those in remote work or high-tech environments, is very helpful for maintaining a sense of structure.

Prioritize Foundation Habits: Sleeping regularly and enough, eating healthily, drinking sufficient fluids, and attending to personal hygiene are essential not only to maintain good physical health but also for enhancing psychological well-being.

Engage in Physical Activity: Regular movement is necessary to keep a healthy body and contributes to boosting mood by reducing levels of stress hormones and stimulating the production of endorphins. Here in Albuquerque , taking advantage of the Sandia Foothills or the Bosque for "screen-free" movement is a powerful tool for immune function and mental clarity.

Practice Stress-Reduction: Techniques like meditation , reading, and mindfulness exercises help bodies and minds stay aware of emotions. If you are struggling, communicating your feelings with a close friend or a professional therapist can help reduce anxiety .

Quality Connection: Maintaining relationships is crucial. Families should arrange to spend quality time with each other and have “family time” periods on a regular basis. This includes meaningful conversations, playing social games or sports, and doing household chores together.

Negotiating Shared Space: For individuals who live together with their family or others, it is useful to find ways of being alone or having some self-time regularly. It helps to negotiate spaces in the house for individual and common use, as well as to establish and respect boundaries (such as doors being open or closed). This helps reduce frustration and conflicts that can arise from being in the same shared space for long periods, a common challenge in our modern work-from-home era.

Limiting News Exposure: Following the WHO advice to keep up-to-date from reliable news sources in a circumscribed way (e.g., watching a reputable news broadcast once or twice per day at a specified time) while limiting excessive exposure to such news can promote balanced and informed thinking about the world without triggering "doomscrolling" habits.

Specific Recommendations

Monitor Screen Time: Being conscious of, self-monitoring, and regulating one's screen time (the amount of time spent using all devices with a screen, such as a smartphone, computer, television, or video game console) is essential. Reducing exposure by putting devices somewhere they are not constantly available when engaging in technology-free activities and turning off non-essential notifications can be helpful. Constantly checking social media can have a negative impact on mental well-being.

Role Modeling for Children: Monitoring and regulating children's behavior is crucial, and it is best done by involving them in rule-making. Additionally, parents are role models; thus, regulating their own ICT-related behaviors (e.g., social media use, aimless surfing) helps children establish controlled use as well. Parents are encouraged to actively participate in the ICT-related behaviors of their children, such as playing video games together, to help regulate usage and promote adaptive online activities.

Utilize Digital Wellbeing Tools: Using digital wellbeing apps that provide feedback on your screen time can be helpful in raising awareness. Having pre-scheduled technology-free periods and setting specific limits for oneself (e.g., time or financial limits for online shopping, gambling, or gaming) can help maintain a healthy balance.

Analogue Alternatives: Using analogue technical tools (e.g., wristwatches, alarm clocks) when possible instead of ICT tools may help prevent overuse. For example, checking the time on a smartphone often leads to the use of other applications due to notifications appearing on the locked screen.

Maintain Meaningful Connections: Keeping in touch with friends, relatives, and acquaintances (via internet or telephone) helps reduce feelings of loneliness and enhances quality of life. ICTs such as group calls, social media groups, and online video games remain useful tools for forming and maintaining relationships across physical distances.

Seek Help Early: Seeking help if needed is vital. If you are experiencing high levels of distress or significant difficulties controlling internet use or specific online activities (e.g., gambling, gaming, watching pornography), mental health professionals should be contacted. Telehealth and in-person consultations are effective ways to relieve symptoms in the early stages.

Digital Wellness FAQs in Albuquerque

Finding Balance with Internet Use

By main taining structure and developing healthy habits, internet use can be controlled rather than controlling. If you are having trouble regulating your digital life, make an appointment with a professional at Sandia Therapy and Wellness Center. We offer specialized counseling in Albuquerque for anxiety, depression, and internet-related stress.

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988 in New Mexico: Your 24/7 Lifeline for Mental Health Support

Wed, 08 Apr 2026 17:13:52 GMT

The 988 Lifeline is now the primary resource for New Mexicans in crisis, connecting callers directly to trained counselors at the New Mexico Crisis and Access Line (NMCAL). Since its launch, 988 has handled over 130,000 engagements in New Mexico, providing real-time support for anxiety, substance use, and suicidal thoughts.

"Remembering a three-digit number beats a 10-digit number any day, particularly in times of crisis,” Xavier Becerra, the U.S. Health and Human Services (HHS) secretary, emphasized during the rollout that a simple three-digit number is vital for accessibility during a crisis.

Local Crisis Support in Albuquerque

While 988 is a national number, your call in New Mexico is routed locally to responders who understand our community. In Albuquerque and Bernalillo County, additional layers of support are available:

NM Peer-to-Peer Warmline: If you aren't in a life-threatening crisis but need to talk to someone who has "been there," call or text 1-855-466-7100 (Available 7:00 am – 11:30 pm).

UNM Psychiatric Emergency Services: For 24/7 emergency psychiatric care, you can visit the UNM Psychiatric Center at 2211 Lomas Blvd NE or call 505-272-2920 .

Mobile Crisis Teams (MCT): In Albuquerque, specialized teams—often a clinician paired with a first responder—can be dispatched for mental health emergencies to provide on-site stabilization.

Why 988 Matters for Suicide Prevention

Robert Gebbia, CEO of the American Foundation for Suicide Prevention, emphasized the need for crisis response. Many people who struggle are not calling for help. About half of those who die by suicide are not in any treatment at the time of their death. This new hotline is a way to close that gap and give the public a clear way to access help. So we're very excited about the potential that it has.

The Future of Crisis Response in New Mexico

While the initial rollout of 988 is complete, New Mexico is currently undergoing a historic transformation of its mental healthcare system. Through the Behavioral Health Reform and Investment Act (2025) , the state has established 13 behavioral health regions to better coordinate care. This "Crisis Now" model focuses on ensuring every New Mexican has someone to call (988), someone to come to them (Mobile Crisis Teams), and a safe place to go for stabilization, moving us further away from a law enforcement-first response.

988 Success in New Mexico

Since its official launch in July 2022, 988 has become a cornerstone of New Mexico’s behavioral health system. The New Mexico Crisis and Access Line (NMCAL) continues to manage these calls 24/7, ensuring that every New Mexican has immediate access to professional care. You can find more information on the official state fact sheet .

988 Crisis Hotline: Frequently Asked Questions

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Therapy for College Students - How to be Effective

Tue, 07 Apr 2026 17:46:17 GMT

Balancing academic pressure with personal growth is a challenge for students throughout New Mexico. Whether you are navigating life at the University of New Mexico (UNM), attending CNM, or pursuing a degree online, the transition to adulthood often brings unique mental health hurdles. At Sandia Therapy and Wellness Center, we specialize in supporting Albuquerque's college-aged population through these pivotal years.

College falls at a time during crucial human development. The human brain matures, on average, at the age of 25 with sound decision-making being one of the last strengths to solidify. The stressors of the current political climate, racism and discrimination, climate change, the pandemic, economic problems, and many other stressors face young people today. these challenges can affect the brain’s development, but therapy interventions can and do help.

The Mental Health Crisis Among College Students

According to an article in the journal, Psychiatric Annals by Skehan and Chan, the health of Millenials declined overall in the United States, with the most prevalent mental health challenges including major depressive disorders , attention-deficit/hyperactivity disorders, psychotic spectrum conditions, and substance use disorders including tobacco and alcohol.

According to Skehan and Chan, college-aged people have a prevalence of mental illness of 29.4%. The good news is college students view mental illness with decreased stigma, which increases the use of therapy, medication, and other interventions to help them in the midst of the current mental health crisis.

Effective Interventions on College Campuses

Skehan and Chan state: Popular interventions in higher education include peer and student support networks, such as Active Minds, which have been effective at reducing stigma and increasing knowledge about mental health (although their effectiveness during the pandemic with virus mitigation strategies such as social distancing, masking, and quarantine is less clear).

In addition to peer programs, campus administrators can engage in strategic planning consultations with nonprofit agencies eg, JED Campus program https://www.jedcampus.org/ to design intervention strategies, such as engaging faculty to identify at-risk students. Deliberate outreach from campus supports to special populations is critical.

Barriers to Mental Health Access for College Students

The obstacles many students face, particularly Asian American students due to discrimination during the pandemic, indicate more difficult mental health barriers. In addition, students of color are less likely to get the mental health services they need. It is crucial that young people are engaged in therapy and that therapists are culturally trained and competent, and give attention to diversity, equity, inclusion, and accessibility. Sandia Therapy and Wellness Center in Albuquerque offers counseling that respects these needs.

The isolation of the pandemic further exacerbated mental health challenges for college students, and further broke down aid to socioeconomically challenged young people, those who had to leave school, and others who were more affected by the pandemic and the resulting health, economic and other difficulties.

The Path Forward in College Mental Health

Skehan and Chan summarize their findings: Mental health providers on college campuses will need to continue to innovate and engage the at-risk cohort with particular attention to developmental needs in this vulnerable population to maintain enrollment and graduation rates and improve functional adult outcomes.

Sandia Therapy and Wellness Center in Albuquerque supports college students and young adults with counseling for depression , anxiety , and other mental health challenges.

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How to Take An Effective Mental Health Day

Thu, 02 Apr 2026 16:57:17 GMT

We have all had days where we wake up and immediately know we need a break. Running late, an argument with a loved one, or general exhaustion, these routine bumps can become the last straw when packed into the hustle of modern life, work pressure, and everyday burnout.

So, what can we do? Take a mental health day.

In fact, many employers here in New Mexico and across the country are developing a deeper understanding and acceptance of mental health days as essential preventative care.

Tips for Making the Most of Your Day Off

If you use your time wisely, you can end your day feeling reset and refreshed. Here are a few tips for making the most of your mental health day in Albuquerque:

Prioritize Rest: Prepare for a good night's sleep by practicing solid sleep hygiene the night before.

Fuel Your Body: Eat regular meals and focus on healthy foods .

Get Moving: Get 30 minutes of exercise (check with your doctor first if needed). Consider a walk along the Rio Grande Bosque or a peaceful hike in the Sandia foothills to get some fresh air and sunshine.

Seek Connection: Spend time with those who support you .

Practice Gratitude: Make a list of the things you like about yourself and are proud of.

Keep it Clear: Avoid alcohol and other drugs, as they can interfere with your emotional reset.

Taking Care of Yourself is the First Step

By choosing to take a mental health day, you have already taken the first crucial step in caring for yourself. Make the most of it and do some things purely for your own joy while you have the time.

If you can’t bring yourself to do any of these active things today, that is okay too. Simply giving yourself permission to step back and rest has the potential to make a massive difference.

Frequently Asked Questions About Mental Health Days

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Young people’s social worlds are ‘thinning’ – here’s how that’s affecting wellbeing

Sat, 03 Jan 2026 03:49:13 GMT

Learn how “social thinning” impacts youth wellbeing & development. Explore why real-world connection matters and how therapy in Albuquerque can help rebuild support.

Positive psychology experts don’t follow their own advice. What they actually do may be the key to wellbeing

Sat, 03 Jan 2026 03:34:48 GMT

Wellbeing experts don’t follow strict positivity routines. Discover the mindset they use instead, and how counseling in Albuquerque can support steady wellbeing.

Best way for employers to support employees with chronic mental illness is by offering flexibility

Sat, 03 Jan 2026 03:16:06 GMT

Sleep problems and depression can be a vicious cycle, especially during pregnancy − here’s why it’s important to get help

Sat, 03 Jan 2026 02:20:32 GMT

Poor sleep can worsen depression during pregnancy, and low mood can disrupt sleep. Learn why the cycle happens and when to seek support in Albuquerque today.

Understanding Bipolar Disorder: Signs, Symptoms, and When to Seek Help

Tue, 18 Nov 2025 02:43:58 GMT

Bipolar disorder can feel confusing and overwhelming, especially when moods shift quickly or strongly. Many people in Albuquerque live with bipolar disorder and don’t realize what they’re experiencing has a name, or that support is available. At Sandia Therapy and Wellness Center, we work with individuals living with bipolar disorder to help them feel more supported and understood.

This guide explains what bipolar disorder is, common signs to look for, and when it may be time to reach out for help. With the right support, it is possible to create stability, feel more grounded, and live a meaningful life in Albuquerque and beyond.

What Is Bipolar Disorder?

Bipolar disorder is a mental health condition that causes strong changes in mood, energy, and activity levels. These mood shifts usually range between periods of depression and periods of elevated or energized mood, called mania or hypomania. These changes can impact daily routines, relationships, work, and general well-being.

Many people go for years without realizing their symptoms are part of a treatable condition. Understanding the patterns behind bipolar disorder is an important step toward finding relief and balance.

Common Signs and Symptoms

Bipolar disorder looks different for everyone, but most people experience two main mood states. These shifts are often more intense and longer-lasting than typical ups and downs.

Signs of Depression

Depressive episodes may include low mood, sadness, feeling tired, trouble concentrating, or losing interest in activities you once enjoyed. You might also feel hopeless, overwhelmed, or disconnected from others.

Signs of Mania or Hypomania

Manic or hypomanic episodes can involve bursts of energy, less need for sleep, fast thoughts, increased activity, or taking risks you normally wouldn’t. You may feel unusually confident, talkative, or restless. If you notice these shifts happening in cycles or lasting for several days or weeks, it may be a sign of bipolar disorder.

What Causes Bipolar Disorder?

Bipolar disorder isn’t caused by one single thing. It often develops through a mix of genetics, stress, and changes in brain chemistry. Many people first notice symptoms during their late teens or early adulthood, but it can appear at any age. While you can’t “cause” bipolar disorder, understanding triggers can help you manage symptoms more effectively.

How Therapy Helps People Living With Bipolar Disorder

Therapy is an important part of supporting people with bipolar disorder. It helps you understand mood changes, identify warning signs, and learn skills to keep your life steady. Therapists may guide you through coping tools, communication skills, and routines that support emotional balance.

Building Stability

Therapy can help you create structure in your day, find calming routines, and manage stress, all of which help reduce mood swings.

Understanding Triggers

You’ll learn to recognize early signs of mood changes and how to respond before things become overwhelming.

Strengthening Relationships

Therapy can support healthier communication with family, friends, and partners, helping them understand what you’re going through. Therapeutic approaches such as those used in Bipolar Disorder Therapy can guide you in understanding triggers, strengthening communication, and creating routines that support long-term stability.

When to Seek Help

If your moods feel unpredictable, intense, or are affecting your daily life, it may be time to reach out for support. You do not need to wait for a crisis to begin therapy. Many people find comfort, stability, and clearer direction once they have a space to talk through what they’re experiencing. Support is available, and reaching out is a strong and courageous step.

Take the First Step Toward Stability and Support

Bipolar disorder can feel confusing, but you don’t have to manage it alone. Therapy can help you understand your moods, build routines that support balance, and feel more in control of your life. Sandia Therapy and Wellness Center offers compassionate care to help you move forward with confidence.

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What to Expect from Mental Health Therapy in Albuquerque: A Beginner’s Guide

Thu, 06 Nov 2025 01:56:09 GMT

Starting therapy can feel like a big step, but it’s one that many people in Albuquerque are taking to improve their mental and emotional well-being. Whether you’re facing stress, anxiety, depression, or simply want to feel more balanced, therapy offers a safe and supportive space to grow and heal. If you’ve ever wondered what therapy is really like, this guide walks you through what to expect, so you can feel more confident before your first session.

Why People Seek Mental Health Therapy in Albuquerque

Many people begin therapy when they feel overwhelmed, stuck, or uncertain about how to move forward. Therapy provides a place to talk openly, gain perspective, and find healthy ways to cope. In Albuquerque, clients often seek therapy for anxiety, depression, trauma, relationship struggles, or life transitions. Others come to therapy to learn mindfulness, improve communication, or simply find greater peace day to day.

As awareness about mental health grows in New Mexico, more people are discovering that therapy isn’t only for crisis, it’s for anyone who wants to understand themselves better, manage stress, and create lasting change.

Types of Therapy Offered

Therapists in Albuquerque use a variety of approaches depending on what you’re experiencing and what works best for you. At Sandia Therapy and Wellness Center, sessions may include:

Talk Therapy

This approach focuses on open conversation to explore thoughts, emotions, and patterns that affect your daily life. It can help you identify challenges and find better ways to manage them.

Trauma-Focused Therapy

For those who have experienced trauma, approaches such as EMDR or trauma-informed care can help reduce triggers and support emotional healing.

Mindfulness and Stress Reduction

These techniques teach you how to stay present, calm, and connected to your emotions without judgment. Mindfulness-based therapy can be especially effective for anxiety and burnout.

To learn more about how these approaches support healing, visit the Mindfulness and Stress Reduction page and the Trauma Therapy page.

What Happens During a Therapy Session

Each therapist may have a slightly different style, but most sessions begin with getting to know you, your background, goals, and what you’d like to work on.

The First Appointment

Expect your first visit to be a conversation about what brings you to therapy and what you hope to achieve. You don’t need to have all the answers; your therapist helps guide the discussion at your pace.

Ongoing Sessions

In regular sessions, you’ll explore patterns, feelings, and experiences that shape your life. Your therapist will listen, ask thoughtful questions, and teach tools that help you manage challenges between sessions.

Tracking Progress

Over time, therapy can help you notice changes in how you think, respond, and relate to others. Growth often happens gradually, but consistently, through honest reflection and practice

How to Choose the Right Therapist

Finding the right fit is an important part of the process. Look for a therapist whose approach and personality make you feel comfortable. You might consider their credentials, areas of specialty, and whether they offer in-person or online sessions. Trust your instincts; if you feel heard and supported, you’re likely in the right place.

Frequently Asked Questions About Therapy

Is therapy covered by insurance in Albuquerque?

Many insurance plans cover therapy sessions, but coverage can vary. Sandia Therapy and Wellness Center accepts several major insurance providers, and we can help you check your benefits before your first appointment.

How long does therapy usually last?

The length of therapy depends on your goals and what you’re working through. Some people find progress in a few months, while others continue long-term for ongoing support and growth.

Do I need a diagnosis to start therapy?

No. You don’t need a diagnosis to begin therapy. Many people start simply because they want to feel better or learn new ways to handle life’s challenges.

Take the First Step Toward Mental Wellness in Albuquerque

If you’ve been thinking about starting therapy, you don’t have to wait for the “right time.” Taking the first step toward support can be one of the best decisions for your mental health. Sandia Therapy and Wellness Center offers compassionate, personalized care to help you move forward with confidence and clarity.

Ready to take the next step toward healing with Sandia Therapy and Wellness Center?

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How to Choose the Right Therapist in Albuquerque: A Comprehensive Guide

Tue, 22 Jul 2025 15:15:15 GMT

How to Evaluate if Therapy and Counseling are the Right Fit

Finding a therapist in Albuquerque can feel overwhelming, but it doesn’t have to be. At Sandia Therapy and Wellness Center, we help you confidently choose a therapist who fits your values, needs, and goals. Whether you’re new to mental health counseling or returning with clearer goals, this guide will walk you through selecting the right therapist, what to ask during your first visit, and how to know if it’s a good match.

Gain confidence in your path to healing and take the next step toward better mental wellness.

1. Clarify Your Goals for Therapy

Before choosing a therapist in Albuquerque, take a moment to reflect on your reasons for seeking therapy:

Are you struggling with anxiety, depression, trauma, or relationship challenges?

Do you want to build coping skills, process past experiences, or gain clarity?

Are you looking for short-term support or long-term growth?

Knowing what you want from therapy helps narrow your search to mental health providers with the right specialization, training, and approach. If you’re unsure, that’s okay; our therapists at Sandia Therapy and Wellness Center can help you define your goals during the first sessions.

2. How to Search for a Therapist in Albuquerque and What to Look For

Start by searching Google with phrases like:

“trauma therapist near me,”

“LGBTQ+ therapist in Albuquerque,”

“anxiety counselor.”

These targeted searches help you find therapists who specialize in your needs and are close to you.

When evaluating your options, look for a clear, professional website that shares information about the therapist’s background, credentials, and therapeutic approach.

If a free phone consultation is offered, take it! This is a valuable chance to ask important questions and get a sense of the therapist’s personality and style.

3. Questions to Ask During Your First Therapy Visit

Think of your first therapy session as a two-way interview. You’re not just sharing your story—you’re also evaluating whether this therapist is the right fit for you. Here are key questions to consider asking during your first visit:

“What experience do you have working with clients like me?”
“What therapeutic approach do you use, and why?”
“How do we set goals and track progress together?”
“What does a typical session look like?”
“How do you handle situations where therapy isn’t working?”
“What are your fees, insurance policies, and cancellation procedures?”

These questions are practical and help you understand how the therapist communicates, making sure you feel respected and understood throughout your therapy.

4. How to Know If Your Therapist Is a Good Fit

Research and experience show that the therapeutic relationship is one of the strongest predictors of success in therapy. You may not feel immediate comfort, but by the second or third session, you should begin to notice:

✅ You feel safe, heard, and not judged.

✅ The therapist remembers what you’ve shared.

✅ You feel empowered and supported, even when challenged.

✅ You’re beginning to reflect in new ways or notice positive shifts.

If you feel uncertain after a few sessions, it’s okay to express that and explore it with your therapist. Good therapists encourage open conversations about the therapy process to ensure the best fit.

5. Signs It Might Not Be the Right Fit

It’s perfectly normal if you don’t click with the first therapist you meet. Here are some red flags to watch for:

�� They interrupt frequently or talk more than they listen

�� You feel misunderstood, dismissed, or uncomfortable sharing

�� They lack experience with your specific concerns and don’t offer referrals

�� They don’t clearly explain their approach or expectations

Trust your instincts. You deserve a therapist who truly supports your healing journey.

6. Final Thoughts: You Deserve the Right Support

Choosing a therapist is a courageous first step toward positive change. It’s normal for the process to take time, what matters most is finding someone who helps you feel safe, empowered, and truly understood.

If you’re just beginning your search, consider this quick Therapy Readiness Checklist:

✅ I’ve identified my main concerns and what I hope to work on

✅ I’ve researched several local therapists with relevant experience

✅ I’ve prepared 3–5 questions to ask in the first session

✅ I’m giving myself permission to trust my instinct and explore my options

Looking for a Therapist in Your Area?

At Sandia Therapy and Wellness Center, our team of compassionate, licensed therapists specializes in trauma, anxiety, depression, and life transitions. We’re here to help you find the right fit, because you deserve to feel supported and seen.

�� Call us at 505-633-7886 or request a consultation online.

��️ Limited spots available for individual and group therapy. Start your healing today.

Ready to take the next step toward healing with Sandia Therapy and Wellness Center?

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Our new study shows teen vaping is linked to childhood trauma. Here’s why it might be harder to quit

Mon, 05 May 2025 20:01:06 GMT

Teen Vaping Linked to Childhood Trauma

Amy-Leigh Rowe , University of Sydney ; Lauren Gardner , University of Sydney , and Siobhan O'Dean , University of Sydney

If you experience trauma during childhood, there’s a greater chance you’ll use substances such as alcohol , tobacco , and other drugs later. But what does the evidence say about vapes?

Our new study is the first to investigate the links between childhood trauma and vaping habits in Australian teens. Those who’d had traumatic experiences before the age of 12 were more likely to have tried vaping, vape regularly, or intend to in the future.

Despite bans on importing and selling vapes containing nicotine, labelling loopholes have meant they’ve continued to be readily available. A study of 423 vapes confiscated from New South Wales retailers in 2022 found 98.8% contained nicotine .

While quitting nicotine is challenging for most people, our research suggests young people with histories of trauma may face extra challenges – and require tailored support.

Trauma and substance use

For people who experience trauma in early life, the consequences can extend far beyond the event itself. Trauma is a form of psychological harm caused by experiences that pose a significant threat to your life or to others’ lives. These may include emotional, physical and sexual abuse, or exposure to natural disasters and serious accidents.

Research links childhood trauma to negative physical and mental health outcomes. This includes higher rates of substance use and addiction .

The reasons for this are complex and may involve a range of factors, including social and environmental influences. For example, young people who have experienced trauma are more likely to have been exposed to substance use by people around them.

But trauma also affects the brain’s development and this may influence whether we are more likely to use substances.

Traumatic experiences can lead to greater impulsivity and risk-taking behaviour . Trauma can also disrupt how we deal with stress, heightening our response to future stressors.

Vapes containing nicotine have continued to be readily available despite restrictions.

Self-medication is risky for a developing brain

People who have experienced childhood trauma are more likely to have difficulty identifying, understanding and expressing emotions (known as alexithymia ). This is why we often talk about substance use as self-medication – a way to cope with emotional pain and stress.

But self-medicating is particularly problematic for young people. The adolescent brain is still developing, so it is more susceptible to the harmful effects of nicotine , alcohol and other drugs .

Young people become addicted to nicotine faster than adults – and stronger cravings may make it harder for them to quit.

We found a link between early trauma and teen vaping

A handful of studies have found consistent links between childhood trauma and vaping. But research has focused mostly on adults, rather than asking teenagers about vape use. There was only one study about trauma and vaping in Australia and it looked at adult women.

But we know young people in Australia are being exposed to vapes early – and that the number of teens who vape is rising .

Our new study examined self-report surveys from 2,234 Year 7 and 8 students from 33 schools across New South Wales, Queensland and Western Australia, collected as part of the Health4Life study . The surveys assessed trauma history at age 12 and vape use three years later.

We found those who’ve had a traumatic experience by age 12 are more likely, at age 15, to say they’ve tried vaping (64%), vape regularly (63%) or intend to vape in the future (44%).

Challenges for quitting

Our new findings highlight an even younger group of Australians at-risk for vaping and becoming addicted to nicotine. Many may already be addicted.

Nicotine is highly addictive and quitting can often take multiple attempts due to difficult withdrawal symptoms. People often require a combination of behavioural support – such as counselling – and pharmacological supports, which might include nicotine replacement therapy or therapeutic vapes.

Current guidelines for GPs highlight a lack of research about how to support adolescents to quit. Available evidence is based on research with adults or is focused on tobacco smoking.

New federal laws have made therapeutic vapes – those used to manage nicotine dependence – available with a prescription to those under 18. However, this is subject to state and territory laws.

Other challenges

Having a history of trauma can also compound the challenges of quitting.

We know family and social support are strong protective factors for young people – for example, in seeking help to quit smoking .

But this support is less likely to be available to children who’ve experienced violence and abuse, given the most likely perpetrators are their own family.

Childhood trauma can also lead to distrust of health-care professionals .

Beyond GPs and counsellors, young people exposed to early trauma will likely need specialised psychological support to develop healthier coping strategies.

Trauma can change how our brain develops and how we deal with stress and emotional pain

What young people need

We need a mix of universal and targeted prevention strategies.

In 2022-23 we developed a universal, school-based prevention program, known as the OurFutures Vaping Program . It is currently being evaluated among more than 5,000 students in New South Wales, Western Australia and Queensland, and refined in response to student and teacher feedback.

We also need strategies that recognise childhood trauma as a risk factor for vaping, and focus on harm reduction. We need to do more to reduce rates of childhood trauma too, using evidence-based methods to disrupt cycles of abuse.

Consistent and culturally safe methods can help identify young people with trauma histories early and ensure they have access to comprehensive support and trauma-informed care .

Not all young people who are exposed to trauma will experience negative outcomes, but many will – and Australia needs to be better equipped to respond.

Amy-Leigh Rowe , Postdoctoral Researcher in Mental Health and Substance Abuse, University of Sydney ; L auren Gardner , Senior Research Fellow & Program Lead of School-Based Health Interventions, University of Sydney , and Siobhan O'Dean , Postdoctoral Research Associate, The Matilda Centre for Research in Mental Health and Substance Use, University of Sydney

This article is republished from The Conversation under a Creative Commons license. Read the original article .

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Monica Wang , Boston University

Research Shows 'Everyday Discrimination' Impacts Anxiety and Depression in Americans

Mon, 05 May 2025 19:49:14 GMT

Link Between Everyday Discrimination and Mental Health Issues

People who often face everyday discrimination, the subtle snubs and slights of daily life, are more likely to experience anxiety and depression. These repeated incidents can take a serious toll on mental health over time.

Everyday discrimination happens to all races and genders.

People who most frequently encounter everyday discrimination – those subtle snubs and slights of everyday life – are more likely to suffer from anxiety and depression.

What’s more, that finding remains true no matter the person’s race, gender, age, education, income, weight, language, immigration status or where they live.

These are the key takeaways from our recent study , published in JAMA Network Open.

Everyday discrimination refers to the routine ways people are treated unfairly because of characteristics such as skin color, perceived background or general appearance.

Generally, it means disrespectful treatment: waiting longer than others for help at a store, having your ideas dismissed without consideration at work, or hearing rude comments about your identity.

Although marginalized groups endure everyday discrimination most often, our study indicates that this is a widespread issue affecting people of all races and backgrounds.

Everyday discrimination can affect both physical and mental health.

I’m a professor who specializes in community health . My team and I analyzed data from the 2023 National Health Interview Survey , which included a weighted sample of nearly 30,000 U.S. adults, adjusted to accurately reflect more than 258 million people – approximately 75% of the country.

Along with reporting frequency of everyday discrimination , participants completed clinical screenings for depression and anxiety .

The results were striking: Nearly 56% of participants experienced at least occasional everyday discrimination, with 3.6% having “high levels,” meaning they faced discrimination most frequently – at least monthly and often weekly.

High levels were most prevalent among Black adults, at 8.6%. Multiracial respondents were next with 6.4%. Hispanics and white participants were at about 3%, Asians just over 2%.

Women and immigrants, people with disabilities and those who are overweight, obese or struggling with food insecurity also reported higher levels.

When compared with those reporting no discrimination, participants with high levels had five times the odds of screening positive for either depression or anxiety, and nearly nine times the odds of screening positive for both.

As discrimination increased, the increase in screening positive for depression, anxiety or both varied by race, with a more noticeable rise among groups that are often overlooked in these discussions – white, Asian and multiracial adults.

This doesn’t mean discrimination is less harmful for Black, Hispanic/Latino or other racial and ethnic groups. One possible reason for our study’s findings may be that groups that have long endured structural discrimination may have developed more ways over time to cope with it .

Why it matters

At some point, all of us experience unfair treatment due to our personal traits. But this type of discrimination isn’t just unpleasant. Our study shows it has real consequences for health.

Along with depression and anxiety, discrimination creates chronic stress , leading to increased risk for hypertension , heart disease , impaired brain functioning , accelerated aging and premature death .

For some, everyday discrimination may emerge at different times in life. This can happen to people as they get older or when they become ill.

But for others, it is a constant. This includes people living in marginalized communities , people of color , those socioeconomically disadvantaged or with disabilities, or those who identify as LGBTQ+ .

What other research is being done

Multiracial people are uniquely challenged because they navigate multiple racial identities . This often leads to feelings of isolation, which increases mental health risks .

White adults, though less frequently exposed to racial discrimination, still face mistreatment , particularly if they have lower incomes, limited education or working-class backgrounds. In recent years, white people have perceived rising levels of discrimination against their own group.

People of Asian descent are vulnerable to societal pressures and harmful stereotypes , which spiked during the COVID-19 pandemic .

When factors are combined – for example, adding financial insecurity or immigration status to racism – compounded health challenges arise .

What’s next

Understanding how discrimination affects health for all can lead to policies and programs targeting root causes of mental health disparities and the rising rates of depression and anxiety .

Discrimination isn’t just a Black versus white issue. It’s a public health crisis affecting all Americans. Acknowledging its harmful health effects is a first step.

The Research Brief is a short take on interesting academic work.

Monica Wang , Associate Professor of Public Health, Boston University

This article is republished from The Conversation under a Creative Commons license. Read the original article .

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If anxiety is in my brain, why is my heart pounding? A psychiatrist explains the neuroscience and physiology of fear

Fri, 22 Sep 2023 20:02:21 GMT

Why Anxiety Affects the Body as Well as the Brain

Heart in your throat. Butterflies in your stomach. Bad gut feeling. These are all phrases many people use to describe fear and anxiety. You have likely felt anxiety inside your chest or stomach, and your brain usually doesn’t hurt when you’re scared. Many cultures tie cowardice and bravery more to the heart or the guts than to the brain.

But science has traditionally seen the brain as the birthplace and processing site of fear and anxiety. Then why and how do you feel these emotions in other parts of your body?

I am a psychiatrist and neuroscientist who researches and treats fear and anxiety. In my book “ Afraid, ” I explain how fear works in the brain and the body and what too much anxiety does to the body. Research confirms that while emotions do originate in your brain, it’s your body that carries out the orders.

Fear and the brain

While your brain evolved to save you from a falling rock or speeding predator, the anxieties of modern life are often a lot more abstract. Fifty-thousand years ago, being rejected by your tribe could mean death, but not doing a great job on a public speech at school or at work doesn’t have the same consequences. Your brain, however, might not know the difference .

There are a few key areas of the brain that are heavily involved in processing fear.

When you perceive something as dangerous, whether it’s a gun pointed at you or a group of people looking unhappily at you, these sensory inputs are first relayed to the amygdala . This small, almond-shaped area of the brain located near your ears detects salience, or the emotional relevance of a situation and how to react to it. When you see something, it determines whether you should eat it, attack it, run away from it or have sex with it.

Threat detection is a vital part of this process, and it has to be fast. Early humans did not have much time to think when a lion was lunging toward them. They had to act quickly. For this reason, the amygdala evolved to bypass brain areas involved in logical thinking and can directly engage physical responses. For example, seeing an angry face on a computer screen can immediately trigger a detectable response from the amygdala without the viewer even being aware of this reaction.

The hippocampus is near and tightly connected to the amygdala. It’s involved in memorizing what is safe and what is dangerous, especially in relation to the environment – it puts fear in context. For example, seeing an angry lion in the zoo and in the Sahara both trigger a fear response in the amygdala. But the hippocampus steps in and blocks this response when you’re at the zoo because you aren’t in danger.

The prefrontal cortex , located above your eyes, is mostly involved in the cognitive and social aspects of fear processing. For example, you might be scared of a snake until you read a sign that the snake is nonpoisonous or the owner tells you it’s their friendly pet.

Although the prefrontal cortex is usually seen as the part of the brain that regulates emotions, it can also teach you fear based on your social environment. For example, you might feel neutral about a meeting with your boss but immediately feel nervous when a colleague tells you about rumors of layoffs. Many prejudices like racism are rooted in learning fear through tribalism.

Fear and the rest of the body

If your brain decides that a fear response is justified in a particular situation, it activates a cascade of neuronal and hormonal pathways to prepare you for immediate action. Some of the fight-or-flight response – like heightened attention and threat detection – takes place in the brain. But the body is where most of the action happens.

Several pathways prepare different body systems for intense physical action. The motor cortex of the brain sends rapid signals to your muscles to prepare them for quick and forceful movements. These include muscles in the chest and stomach that help protect vital organs in those areas. That might contribute to a feeling of tightness in your chest and stomach in stressful conditions.

The sympathetic nervous system is the gas pedal that speeds up the systems involved in fight or flight. Sympathetic neurons are spread throughout the body and are especially dense in places like the heart, lungs and intestines. These neurons trigger the adrenal gland to release hormones like adrenaline that travel through the blood to reach those organs and increase the rate at which they undergo the fear response.

To assure sufficient blood supply to your muscles when they’re in high demand, signals from the sympathetic nervous system increase the rate your heart beats and the force with which it contracts. You feel both increased heart rate and contraction force in your chest, which is why you may connect the feeling of intense emotions to your heart.

In your lungs, signals from the sympathetic nervous system dilate airways and often increase your breathing rate and depth. Sometimes this results in a feeling of shortness of breath .

As digestion is the last priority during a fight-or-flight situation, sympathetic activation slows down your gut and reduces blood flow to your stomach to save oxygen and nutrients for more vital organs like the heart and the brain. These changes to your gastrointestinal system can be perceived as the discomfort linked to fear and anxiety.

It all goes back to the brain

All bodily sensations, including those visceral feelings from your chest and stomach, are relayed back to the brain through the pathways via the spinal cord . Your already anxious and highly alert brain then processes these signals at both conscious and unconscious levels.

The insula is a part of the brain specifically involved in conscious awareness of your emotions, pain and bodily sensations. The prefrontal cortex also engages in self-awareness, especially by labeling and naming these physical sensations, like feeling tightness or pain in your stomach, and attributing cognitive value to them, like “this is fine and will go away” or “this is terrible and I am dying.” These physical sensations can sometimes create a loop of increasing anxiety as they make the brain feel more scared of the situation because of the turmoil it senses in the body.

Although the feelings of fear and anxiety start in your brain, you also feel them in your body because your brain alters your bodily functions. Emotions take place in both your body and your brain, but you become aware of their existence with your brain. As the rapper Eminem recounted in his song “Lose Yourself,” the reason his palms were sweaty, his knees weak and his arms heavy was because his brain was nervous.

Re-published by permission from The Conversation

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Using Affirmations to Support Mental Health in Albuquerque

Fri, 22 Sep 2023 20:00:58 GMT

What Are Affirmations and How Do They Help?

How to Use Affirmations Effectively

Using affirmations effectively involves more than just repeating positive statements to yourself. It requires a thoughtful and consistent approach. Here are some steps to help you use affirmations effectively:

1. Choose the Right Affirmations:

Be specific: Formulate affirmations that address the specific areas of your life or mindset that you want to improve.
Keep them positive: Use positive language to frame your affirmations. Avoid negative words or phrases.
Make them present tense: Phrase your affirmations as if you already possess the qualities or experiences you desire.
Keep them realistic: While it's good to aim high, ensure that your affirmations are achievable and believable to you.

2. Repeat Them Regularly:

Consistency is key. Repeat your affirmations daily, multiple times if possible. The more you reinforce them, the more they can influence your thinking.

3. Use Different Formats:

Write them down: Writing your affirmations in a journal or on sticky notes can help reinforce them.

Say them aloud: Speak your affirmations with conviction, as if you already believe them to be true.

Record yourself: Record your affirmations in your own voice and listen to them regularly.

4. Visualize:

As you repeat your affirmations, try to vividly imagine the desired outcomes or states of being. Visualization can enhance the effectiveness of affirmations.

5. Engage Emotionally:

Attach positive emotions to your affirmations. Feel the joy, confidence, or gratitude associated with achieving your goals as you say them.

6. Be Patient:

Changes won't happen overnight. Be patient and persistent. It may take time for your affirmations to have a noticeable impact.

7. Align with Action:

While affirmations can be powerful for shifting your mindset, they are most effective when combined with action. Take tangible steps toward your goals alongside your affirmations.

8. Stay Consistent:

Make affirmations a part of your daily routine. Consistency is crucial for them to work.

9. Adjust as Needed:

As your goals and circumstances change, update your affirmations accordingly to ensure they remain relevant and motivating.

10. Believe in Yourself:

The power of affirmations lies in your belief in them. If you doubt or dismiss their effectiveness, they may not work as well. Cultivate a positive and open mindset.

11. Surround Yourself with Positivity:

Minimize exposure to negative influences and surround yourself with people, environments, and media that support your affirmations and goals.

12. Track Progress:

Keep a journal or record your progress in some way to see how your mindset and circumstances are changing over time.

Affirmations Are One Part of Your Wellness Journey

Remember that while affirmations can be a valuable tool for promoting a positive mindset and achieving personal growth, they are not a magic solution. They work best when integrated into a holistic approach to self-improvement, including goal setting, self-reflection, and consistent action.

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Climate Change and Mental Health: A Call to Action for Mental Health Professionals

Fri, 15 Sep 2023 19:59:40 GMT

How the Climate Crisis Impacts Mental and Emotional Health

Climate change is no longer just an environmental issue; it has become a crisis that profoundly affects every aspect of our lives. As global temperatures rise, so do the negative and complex effects on human living conditions and health. In this narrative review, we delve into the intricate relationship between climate change and mental health, exploring the consequences, particularly for vulnerable groups, and discussing the role mental health professionals can play in addressing this pressing issue.

Climate Change and Mental Health

Climate change encompasses more than just rising temperatures; it encompasses the permanent disruption of weather patterns, leading to increased floods, droughts, wildfires, storms, heat waves, and rising sea levels. These extreme weather events have extensive environmental, social, agricultural, and economic consequences, ultimately impacting our health and well-being.

While much attention has been focused on the physical health implications of climate change, it is essential to recognize its profound effects on mental health as well. Climate change acts as a stressor, causing anxiety, depression, and emotional distress. Here's how:

Stress and Anxiety: The uncertainty and fear associated with extreme weather events, loss of homes, and displacement can lead to chronic stress and heightened anxiety levels.
Depression: Post-disaster environments, marked by loss and destruction, often contribute to feelings of hopelessness and depression.
Anger and Violence: The frustration stemming from the perceived inadequacy of responses to climate change can manifest as anger, which sometimes escalates into violent behavior.

Disproportionate Impact on Vulnerable Communities

It's crucial to acknowledge that the negative mental health effects of climate change disproportionately affect disadvantaged communities. Communities already burdened by historic and current social, economic, and political oppression face the brunt of climate change's consequences. These populations often lack the resources and support to cope with the mental health challenges posed by climate change.

What Can Mental Health Professionals Do?

Mental health professionals play a unique and pivotal role in addressing the mental health aspects of climate change. Here are some actions they can take:

Become Climate-Literate Practitioners: Mental health professionals should educate themselves about the mental health impacts of climate change. Understanding the psychological effects of environmental disruptions can better equip them to support their clients.
Engage Other Mental Health Professionals: Collaborative efforts are key to addressing climate-induced mental health issues. Mental health organizations can work together to raise awareness and share best practices for supporting individuals and communities affected by climate change.
Be Vocal Leaders Within Communities: Mental health practitioners can use their expertise to educate their communities and advocate for climate action. They can engage with policymakers to ensure that climate change is considered a mental health priority in public health policies.
Provide Support: Offer counseling and support services to those affected by climate change, especially vulnerable groups like children, adolescents, and the mentally ill.

Conclusion

The intersection of climate change and mental health is an urgent concern that cannot be ignored. As global warming progresses, we can expect an increase in the incidence and prevalence of mental illness. Mental health professionals have a vital role to play in mitigating these effects, advocating for climate action, and providing support to those in need. By becoming climate-literate practitioners and vocal leaders within their communities, mental health professionals can contribute to a healthier, more resilient society in the face of the climate crisis.

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Unraveling the Tangles of ADHD in Women: A Journey of Self-Compassion and Self-Worth

Fri, 08 Sep 2023 19:55:12 GMT

In the realm of mental health, attention-deficit/hyperactivity disorder (ADHD) is often characterized as a disorder primarily affecting hyperactive young boys.

Introduction

In the realm of mental health, attention-deficit/hyperactivity disorder (ADHD) is often characterized as a disorder primarily affecting hyperactive young boys. But this narrow perception overlooks the countless women and girls who grapple with ADHD daily, often silently. In this article, we'll explore the signs and symptoms of ADHD in women, the tangled web of self-worth and neurodiversity, societal pressures that drive women to hide their true selves, and how to embrace self-compassion and self-acceptance as catalysts for self-worth and empowerment.

Unmasking ADHD in Women

ADHD doesn't discriminate based on gender, yet its manifestations in women can differ significantly from those in men. While men with ADHD often exhibit hyperactivity and externalized symptoms, women often experience a subtler and more internalized form of the disorder.

Signs and Symptoms in Women:

Emotional Dysregulation: Women with ADHD are prone to intense emotional swings, which can lead to mood disorders and heightened sensitivity.
Impulsivity: Impulsive behaviors, such as binge-eating, excessive shopping, or risky decisions in relationships, are common among women with ADHD.
Inattention: While men with ADHD may struggle with external focus, women tend to wrestle with internal distractions, making it challenging to organize thoughts and tasks.
Perfectionism: Women with ADHD may adopt perfectionism as a coping mechanism, striving to overachieve in an attempt to mask their struggles.

The Tangled Web of Self-Worth

For many women with ADHD, self-worth becomes intricately woven into the challenges they face. They may internalize damaging messages of inadequacy and failure, often stemming from societal and cultural pressures.

Shame and Guilt of Neurodiversity:

Society often perpetuates harmful stereotypes that associate ADHD with laziness, irresponsibility, or lack of intelligence. Women with ADHD may internalize these messages, leading to profound feelings of shame and guilt for simply being neurodivergent.

Cultural and Societal Pressures:

Women are frequently held to unrealistic standards of perfection, from motherhood to career success. These pressures can exacerbate the challenges faced by women with ADHD, who may feel compelled to hide their true selves to conform to societal norms.

Becoming Comfortable in Your Skin

It's crucial for women with ADHD to break free from the shackles of societal expectations and embrace their neurodiversity. Here are some steps to consider:

1. Seek Support: Reach out to support groups or mental health professionals who specialize in ADHD, such as those at Sandia Therapy and Wellness Center in Albuquerque, to find a safe space to share experiences and learn coping strategies.

2. Educate Yourself: Understanding ADHD and its unique manifestations in women can be empowering. Knowledge is the first step toward self-acceptance.

3. Challenge Perfectionism: Recognize that perfection is an unattainable goal. Allow yourself to make mistakes and learn from them without self-condemnation.

4. Practice Self-Compassion:

Treat yourself with the same kindness and understanding you would offer a friend.
Embrace mindfulness and meditation to stay grounded in the present moment.
Reframe negative self-talk with positive affirmations and self-encouragement.

5. Be True to Yourself:

Embrace your uniqueness and strengths as an individual with ADHD.
Set realistic goals and celebrate your accomplishments, no matter how small they may seem.

Increasing Self-Worth Through Self-Compassion

As women with ADHD integrate self-compassion and self-acceptance into their self-concept, they can increase their self-worth and lead more authentic lives. It's essential to acknowledge that neurodiversity is a gift, not a flaw, and to be seen, heard, and known for who you truly are.

Conclusion

The journey of untangling the web of self-worth and ADHD in women is a profound one. It requires patience, self-compassion, and a commitment to breaking free from the damaging messages and societal pressures that can hinder personal growth. By embracing their neurodiversity, women with ADHD can not only discover their true selves but also empower others to do the same. At Sandia Therapy and Wellness Center in Albuquerque, we support women on this journey, helping them recognize that their uniqueness is their strength and that self-worth grows when they accept and love themselves fully.

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Embracing Mindfulness and Compassion: Dealing with Judgmental People

Tue, 05 Sep 2023 19:44:21 GMT

In the intricate tapestry of our lives, we often encounter individuals who seem to have a knack for passing judgment, making mindfulness and therapy support essential.

Introduction

In the intricate tapestry of our lives, we often encounter individuals who seem to have a knack for passing judgment. These judgmental people can leave us feeling hurt, misunderstood, and even resentful. However, navigating relationships with judgmental individuals doesn't have to be a daunting task. At Sandia Therapy and Wellness Center in Albuquerque, we help clients explore mindfulness, gratitude, and compassion as tools for fostering healthier connections and finding peace amidst the storm of judgment.

1. The Power of Mindfulness

Mindfulness is the art of being fully present in the moment, observing our thoughts, emotions, and reactions without judgment. When faced with judgmental people, practicing mindfulness can be our lifeline. By acknowledging their judgments and our own emotional reactions, we can gain a better perspective on the situation.

"The mind is everything. What you think, you become." - Buddha

Buddhist wisdom reminds us that our thoughts shape our reality. By practicing mindfulness, we can break free from the grip of judgmental thoughts and create a more compassionate inner world.

2. Cultivating Gratitude

While it may be challenging to find gratitude when faced with judgment, it is precisely in these moments that gratitude can be most transformative. Consider being thankful for the lessons judgmental people bring into our lives. These lessons often lead to personal growth and resilience.

"Let us rise up and be thankful, for if we didn't learn a lot today, at least we learned a little, and if we didn't learn a little, at least we didn't get sick, and if we got sick, at least we didn't die; so, let us all be thankful." - Buddha

By focusing on the positive aspects of our experiences, even those involving judgment, we can shift our perspective and find inner strength.

3. Cherishing Love and Connection

When judgmental people cast their shadows upon us, it's crucial to remember the support and love we receive from others. These are the relationships that sustain us through the storms of judgment. Prioritizing these connections can help us maintain emotional balance.

"The greatest gift you can give someone is the gift of your time and attention." - Buddha

By nurturing relationships with those who offer us love and support, we create a protective shield against the negativity of judgmental individuals.

4. Practicing Compassion

Compassion is the key to transforming how we perceive and interact with judgmental people. It involves understanding that they too are human, with their own struggles and insecurities.

"May all beings be happy; may all beings be without disease. May all beings experience the sorrows of none. May all beings never suffer." - Shantideva

Buddhist teachings emphasize the importance of extending compassion to all living beings. When we approach judgmental individuals with compassion, we can break down the barriers that divide us and pave the way for understanding and healing.

5. Not Taking Things Personally

One of the most profound lessons in dealing with judgmental people is learning not to take their judgments personally. Remember that their judgments are a reflection of their own inner world, not a commentary on your worth.

"When people show you who they are, believe them the first time." - Maya Angelou

By internalizing this wisdom, we can free ourselves from the burden of others' judgments and find inner peace.

6. Self-Reflection and the Law of Attraction

Lastly, it's essential to recognize that we often attract people who reflect our own inner struggles and judgments. By examining our own biases and judgments, we can gain insight into why certain individuals enter our lives.

"Your task is not to seek for love, but merely to seek and find all the barriers within yourself that you have built against it." - Rumi

By addressing our own judgments, we can break the cycle and cultivate more harmonious relationships.

Conclusion

Dealing with judgmental people is a challenge that we all face at various points in our lives. However, by integrating mindfulness, gratitude, compassion, and self-reflection into our daily practices, we can transform these challenging interactions into opportunities for personal growth and deeper connections with others. As we cultivate a more compassionate and understanding approach to judgmental people, we not only enrich our own lives but contribute to a more compassionate world for all.

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Shortage of Providers Worsens Youth Mental Health Crisis

Thu, 31 Aug 2023 19:37:03 GMT

New data continues to reveal the mental health toll on youth from COVID-19, social media, mass violence, and the many other challenges kids face every day.

Some warning signs that your child may be having a mental health crisis are:

Changes in sleep or eating patterns

Mood changes including outbursts or extreme irritability

Persistent sadness

Losing interest in or withdrawing from things they normally enjoy

Substance abuse starting or increasing

Self-harm or talking about self-harm

Talking about suicide or death

Frequent stomachaches or headaches

Difficulty concentrating

Changes in school performance

Missing or avoiding school

The Growing Mental Health Needs of Youth

Unfortunately, this is an all-too-common story for youth with mental health issues. A survey in 2021 of 88 children’s hospitals reported they admit, on average, four teens a day to inpatient mental health programs and there are not enough mental health professionals to meet the need of a worsened mental health crisis for youth.

Everyday Struggles for Young People

Young people deal with cyberbullying, social media pressures focused on body image. Offline, many young people struggle to cope with alcohol and other drug abusing parents, neglect, peers who use substances, violence, climate change and other threats and preoccupied caregivers who are struggling financially or personally.

Lack of Support in the Healthcare System

In the U.S. the healthcare system is stretched thin and there is little support for children and their families. Long waitlists, limited providers, and rising demand leave many kids without timely access to care, which can worsen mental health struggles over time.

When to Reach Out for Help

If you see signs or other concerns of a mental health struggle, reach out for help. Our therapists are here to provide quality evidence-based treatments for you. Seeking help early can make a big difference, giving children and teens the tools they need to build resilience and recover more quickly.

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Historical and Generational Trauma: Lasting Effects on Mental Health

Fri, 20 Jan 2023 18:20:34 GMT

Historical and generational trauma can shape both mental and physical health across entire communities. At Sandia Therapy and Wellness Center in Albuquerque, our therapists understand how past events, family patterns, and cultural experiences impact wellness today. Recognizing this connection is an important step toward healing and breaking harmful cycles

Understanding Historical and Generational Trauma

Generational and historical trauma are terms used to describe the transmission of trauma from one generation to the next, as well as the impact of collective traumatic events on a group or culture. These types of trauma can have a significant impact on both physical and mental health and can be seen in a variety of cultural groups around the world.

One example of a cultural group that has experienced both generational and historical trauma is Indigenous communities. For centuries, Indigenous peoples have been subjected to colonization, forced relocation, and cultural genocide, resulting in trauma that has been passed down through the generations. This trauma has had a profound impact on the health and well-being of Indigenous communities, with higher rates of substance abuse, suicide, and other mental health issues being observed.

Another example of a cultural group that has experienced generational and historical trauma is black descendants of slavery. The legacy of slavery and ongoing systemic racism has contributed to a history of trauma that has been passed down through the generations. This trauma has been linked to higher rates of chronic health conditions, such as heart disease and diabetes, as well as mental health issues like depression and anxiety.

Epigenetics, the study of how genes can be turned on or off by environmental factors, may help explain how trauma can be passed down through the generations. Research has shown that traumatic events can alter the way genes are expressed, leading to changes in physical and mental health that can be passed down to future generations.

Recognizing and Healing from Historical Trauma

It is important to recognize the impact of generational and historical trauma on the health and well-being of cultural groups. Acknowledgment is the first step in healing, as it allows individuals and communities to validate their experiences rather than minimize them. From there, creating spaces for open dialogue, honoring cultural traditions, and seeking professional support can promote recovery.

At Sandia Therapy and Wellness Center in Albuquerque, our therapists provide compassionate care that helps individuals process the weight of inherited trauma while building resilience. By addressing these deep-rooted challenges, people can begin to break harmful cycles and move toward healthier futures for themselves and the generations that follow.

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Our Changing Memory, and How it Can Help Trauma

Fri, 04 Nov 2022 18:17:15 GMT

Our memories aren’t fixed. Each time we recall them, they shift, leaving us with impressions rather than perfect accuracy. Our memories change each time we recall them, resulting in an overall idea of the event, but not a detailed or accurate memory much of the time. Understanding how memory changes can open new doors for trauma treatment.

Neuroscience Insights Into Memory and Trauma

In a new paper published in Nature Communications Biology, a team of neuroscientists map out the key molecular and genetic differences between positive and negative memories, finding that the two are actually strikingly distinct on multiple levels. Emotional memories are physically different from other types of brain cells and distinct from each other. These can only be viewed through an advanced neuroscience tool, called optogenetics. In their research, the team can view brain cells of mice by prompting them to respond to light. Researchers shine a harmless laser light into the brain and turn on cells that have been given a receptor that responds to light. They can also color code positive and negative memories by inserting a fluorescent protein that is stimulated by light, so that positive memory cell networks glow green, for example, and negative cell networks to glow red or blue.

Possibilities for Trauma Treatment

Differentiating between positive and negative memories in the brain, and knowing that memory can be changed offer possibilities for new treatments of trauma.

Neuroscientists were able to activate the negative memory cells or positive memory cells in mice using different lights, giving hope for new treatments to address trauma. Researchers activated a trauma memory in the mice, then re-activated a group of positive memory cells. This reduced the fear response long after the memory was activated. They also activated normal or boring memories for the mice and found that effective for neutralizing the trauma memory as well.

While this study has a long way to go to apply the methods to humans, the findings could still translate to clinical settings. Clinicians can seek to activate positive memories as replacements for trauma memories by using pictures of a good memory and reinforcing those memories as replacements through repetition.

Some of these findings also reflect the use of transcranial magnetic stimulation to help those affected by trauma.

Ultimately, this study shows another potential layer of methods to change the brain to heal trauma and overcome traumatic memory.

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