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Freud & Fashion

...BECAUSE IT'S STYLISH TO TALK ABOUT MENTAL HEALTH, ESPECIALLY HOW WE MAINTAIN OUR OWN.

Monthly Archives

May 2015

Lifestyle

Much Needed

written by freudandfashion
Much Needed

{Miami, Florida}

I’m constantly testing my limits as to how long I can continue working before I become extremely stressed-out and less pleasant to be around, which usually indicates I’m overdue for a vacation.  When I scheduled my vacation months ago, I had a feeling I’d be overexerting myself having too large of a time gap in between breaks.  Well, I definitely learned my lesson this time around (yet again).  Part of self-awareness and good self-care is recognizing when you’re in need of a break.  Therefore, for the next ten days, I’ll be catching up with some much needed sleep, laying out on the beach, and doing nothing work-related.  Next week I plan to head to Miami, which is the city I fondly remember as providing the most fun during my medical school elective rotations.  Actually, I do have one task: learning how to use Snapchat and hopefully posting snaps during my vacation (if you’re on Snapchat, add me @freudandfashion and follow me on my journey towards wellness, balance, and self-care!).

Have a wonderful weekend!

May 30, 2015 14 comments
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Psychiatry

7 Ways Exercise Improves Mental Health

written by freudandfashion
7 Ways Exercise Improves Mental Health

{Rancho Cucamonga, California}

Not a day goes by where I don’t ask myself the following question: Should I, or shouldn’t I go to the gym today?

You don’t have to be lectured by a doctor to know that exercise is good for you.  We all recognize that exercise provides positive benefits on our overall health and mood, yet do we religiously incorporate physical activity into our regular routines?  Trust me, even as a physician who preaches the importance of incorporating non-medication alternatives such as exercise into wellness plans, I empathize with the struggle to prioritize physical activity in our busy schedules.  Yet, if you’re interested in even more specific ways that exercise can enhance your mental health, I compiled a list of information that I often provide to my patients:

1.  Target your mood.  Exercise has been shown to be just as effective as antidepressants for the treatment of depression.  A study led by Dr. James Blumenthal found that an exercise program provided equal benefits in mood as regular doses of Zoloft (a commonly prescribed antidepressant).  Also, a Cochrane review (which is a systematic review of all high quality research relevant to a specific research question) found that exercise is associated with a greater reduction in depression symptoms compared with no treatment.

2.  Alleviate anxiety.  I can attest to this, for my ability to manage stress (especially when in clinic) declines after missing several workouts, though my coworkers say I mask my anxiety fairly well (which is hard for me to believe!).  Aerobic exercise has been shown to be an effective treatment for several anxiety disorders.  One study found that exercising at 70-90% of maximum heart rate for 20 minutes 3 times a week has been shown to significantly reduce anxiety sensitivity.

3.  Boost concentration.  Exercise elevates the brain’s levels of dopamine and norephinephrine, which are important chemicals involved with focus, attention, and our executive functions (planning, analyzing, prioritizing, organizing, initiating, and completing tasks/activities).  Some people with ADHD are able to manage their symptoms with exercise alone, though many find the ideal treatment regimen includes medication plus exercise.  For more helpful info, I often refer my patients to ADDitudeMag.COM.

4.  Sleep better.  Though the most common method utilized to treat insomnia is via pharmaceuticals, I am always on the lookout for ways to improve sleep without the risks of dependency and tolerance that many sleep aids have.  Regular, physical exercise raises core body temperature, which can benefit the initiation and maintenance of sleep.    

5.  Improve heart health.  People living with mental illness tend to have higher risks of cardiovascular disease.  Over 50% of adults with serious mental illness are obese.  Among individuals who are overweight, losing 5% of body weight can improve risk significantly and one way to accomplish this is through lifestyle modifications such as increased exercise.

6.  Connect with others.  Social connectivity has been found to be one of the factors that contributes to happiness and well-being.  Whether you have a walking buddy, join an exercise class, or join a meet-up group for hiking, etc, physical activity may provide an opportunity to socialize and engage with others.

7.  Sharpen your memory.  Studies on exercise and prevention of dementia were mostly limited to studies performed on rats, but I did find one promising study which found that older adults involved in a 6-month aerobic training program positively impacted cognitive functioning.

I often tell my patients that they don’t have to be marathon runners to experience the benefits of exercise.  The most important aspect to keep in mind when choosing your preferred form of exercise is sustainability — your chosen form of exercise should be something congruent with your interests, goals, and can be easily incorporated into your routine, whether it’s walking, running, playing basketball, yoga, dancing, etc.

Thought of the Day:  Which type of exercise have you found to improve your mental health?

 

Photo by Marlon Santos

May 28, 2015 10 comments
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PersonalPsychiatry

Being Me

written by freudandfashion
Being Me

{Chino, California}

My group therapy session last week left me feeling rejected, embarrassed, sad, self-conscious, and angry (all in that order).  Somehow, I became the focus during group and the subject matter stirred up emotions of being an outcast preteen, which I thought I’d outgrown.  I didn’t have very many friends in elementary school.  Kids often made fun of me and singled me out for various reasons (one was related to race since there weren’t very many Asians at my school at the time).  I clearly still remember the boy who called me names as I was shooting hoops by myself on the playground as he repeatedly told me to go back home to China (I am Filipino).  Apparently, as I experienced during group therapy, the memory still effects me with just as much emotion today as it did when I was a kid, which sounds ridiculous especially since I’m a grown adult who has accomplished so much in my life.  Yet, I’m sure we all have memories as a child that we either vividly recollect, suppress, or completely block out of our minds due to the pain they once caused.  As much as I hated having these feelings come to the surface, I trusted in the therapeutic process and knew that re-experiencing the emotions would lead to greater insight.

Now that one week has passed, I felt different going back into my group therapy session this weekend.  I was able to consciously separate the feelings I had as a kid from the grown adult I am today.  During group, I shared the wave of my emotions I had experienced in the interim, as well as how my cultural background and traditional upbringing impacts my communication with others (ie, in Filipino culture, assertiveness is often viewed as being arrogant and disrespectful, whereas in American culture, assertiveness is often expected and rewarded).  The outcome was a sense of validation from my group cohort, for they wanted to understand the reasons why it’s so hard for me to talk and express my opinion during group.  Sure, I had to feel like crap and relive components of the hurtful experience, but the outcome is that I’m able to distinguish how those deeply ingrained feelings continue to impact my interactions with others today (ie, fear of feeling misunderstood, withholding my opinion due to fear of being judged, feeling prone to scrutiny, etc).  There’s something therapeutic about being consciously aware of the origins of your emotions, whereas prior to this exchange, I felt out of control of the emotions as they were triggered.  I realize that I’m not the self-conscious, shy kid I used to be.  During my latest group therapy session, I recognized my ability to let down the walls that I had built to protect myself from criticism/judgment.  The ultimate outcome = feeling more open to being myself.

As a result of this experience, I have even greater respect for those in therapy.  It’s not easy processing painful emotions and many have experienced far more difficult and traumatic events in their lives compared to me.  For anyone who believes that therapy is designed to make you feel good after each and every session, you’re wrong.  Therapy takes far more work and courage than anyone can even imagine.

Photo by Marlon Santos

May 26, 2015 12 comments
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PersonalPsychiatry

A Cluttered Mind

written by freudandfashion
A Cluttered Mind

Current state of mind = disorganized.

My typical morning routine before heading to work looks pretty turbulent and disjointed.  I usually hit the snooze button several times, check my email and various social media accounts in bed with my eyes half open (and probably “like” the most random, obscene pictures on Instagram and Facebook while in a somnolent state), slowly get up to conduct my basic hygiene rituals, throw numerous pieces of clothing on my bed while selecting an outfit based on my mood, then run downstairs to grab all of my belongings (purse, food, coffee), then proceed to get into my car when I suddenly realize that I forgot something, rush back inside to recover the forgotten item, then speed off in my car and head to work.  Monday-Friday = same routine.  I used to get jealous of my friends who’d wake up early enough to sip their morning coffee, read the paper or watch the news and get ready for work at a leisurely pace.  I wish my routine could be more linear.  However, my routine has existed for years and works for me.  No harm is caused, other than leaving a mess that looks as if a tornado ripped through my bedroom.

I contemplated writing a post that provides tips on how to be more organized, but refrained since there’s plenty of articles and books on the subject.  Plus, I’d be the last person anyone would listen to on the topic of organization.  I’ve had family members, friends, exes, teachers, tutors, medical directors, etc, try and teach me strategies to better organize my life.  And did I listen?  Sometimes, but mostly no.  I experimented with various methods and eventually cultivated my own process that works best for me.  Therefore, I will at least list my tactics since sometimes it’s helpful to know what works for others:

  • Start the morning with a to-do list:  if you’re one who can keep your to-do list straight in your mind, then more power to you.  I, however, have to jot down my list otherwise nothing gets done.
  • Keep only one planner/organizer:  at one point, I was writing things in my planner, penciling appointments into a separate calendar, entering activities into my google calendar, sticking post-its in random places = STRESS trying to keep track of everything.  I’m old-school and like writing things down, so I keep one planner and make sure I list all my notes, to-do list, appointments, etc, in my planner so that I know exactly where to look.
  • Recognize patterns in your disorganization:
    • Prioritize sleep — productivity, cognition, concentration, and overall ability to function, are directly correlated with sleep.  I am most disorganized if I don’t sleep well the night before.  Once I was able to identify this pattern, I learned not to be so hard on myself on those days and made sure to prioritize getting a good night’s rest on subsequent days.
    • Maintain your routine as much as possible — when my weekly routine changes (for example, due to travel, etc), I have a much harder time getting re-situated upon my return.  However, recognizing this pattern reminds me that I need to either be more proactive or go easier on myself if my house or office looks even more disastrous than usual (yes, I’m one of those people who takes several days to unpack my suitcases).

Though I’m currently a bit more disorganized than usual, I know that I’ll eventually get back on track.  Today, I wrote my to-do list and proudly checked off half of the items listed.  Over the years, I’ve learned not to beat myself up if I wasn’t able to complete everything on my list.  Tomorrow is a new day and it’s not the end of the world if I have a few extra items listed and has a negligible impact in the grand scheme of things.

Therefore, my main advice is to discover what works for you.  The most validating statement ever made to me about my perceived disorganization was when my mentor told me that it’s okay to find comfort in chaos.  While some people prefer neat, tidy, and systematic, others may function better in a less controlled environment.  Just because my routine isn’t the same as my friends’ doesn’t mean that I’m abnormal.

Thought of the Day:  Which techniques help you most with organization?

 

Photo by Marlon Santos

May 21, 2015 12 comments
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PersonalPsychiatry

Social Toughness

written by freudandfashion
Social Toughness

{Ventura, California}

I may be an extrovert, but I grew up struggling with social anxiety and still find myself battling it to this day (if this combination of extrovert/socially anxious sounds confusing, you can check out a post I wrote here).  I remember being in pre-school and the teacher reporting to my parents that I never talked (I was selectively mute, meaning I kept silent while at school but talked in other environments such as home), which made it hard to befriend other kids.  Therapy and pushing myself to be in uncomfortable settings (I took public speaking courses, ran for leadership office positions in high school even though I didn’t speak, and continue to be in group therapy which is extremely difficult for me) have helped me tolerate the anxiety, though I still get overwhelmed each time I go somewhere new or unfamiliar.

The first time I ever ate out at a sit-down restaurant alone was after working late as a post-graduate researcher at UC Davis.  I felt nervous and swore everyone was staring at me, but felt accomplished after finishing my meal and leaving the restaurant.  Even though I work part-time, I usually spend my off-days running errands, cleaning, blogging, catching up with paperwork, etc…most of the time staying at home in my comfort zone.  I try to plan solo outings every once in awhile to reinforce my copings skills, so this week, I decided to take a break and enjoy an outing alone for at least a few hours with no responsibility and no to-do list except to explore downtown Ventura.  I remember the fun days of residency when my friends and I would explore random towns in Oregon, though I hardly get the opportunity to do the same since moving back to southern California (showing friends around Hollywood and all the LA touristy spots doesn’t count).

I’ve had several patients whom I’ve helped work through their symptoms of social anxiety and it’s always rewarding to hear them tell me about their recent outings.  So here’s a few pictures that I took from my solo outing this week:

{Shopping for a good cause}

{windy Ventura Pier selfie}

Thought of the Day:  If you struggle with anxiety, which techniques have you found helpful to overcome it?

May 14, 2015 11 comments
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Psychiatry

May Is For Mental Health

written by freudandfashion
May Is For Mental Health

It seems just like yesterday that I wrote about Mental Health Awareness Week (see my post here), and I’m happy that the entire month of May is devoted to educating the public about such a prime aspect of our wellbeing.  I hope that communities will continue to grow and strengthen in their understanding of mental health so that nobody ever has to feel isolated in their struggles.  For me, each day provides an opportunity to educate about mental health (though my siblings have to constantly remind me to “stop working”/psychoanalyzing on my days off).  If you follow me on Instagram, I plan to post daily information related to the field for the remainder of the month of May.

When brainstorming something to write to commemorate this month, I felt that my response to a question that MedDebate asked me during an interview seemed appropriate:

In your opinion, How do we eradicate the stigmas associated with mental health conditions?

I believe that eliminating stigma requires empathy, self-awareness, and normalization of mental health discussions. Many still believe that mental illnesses are signs of weakness rather than the fact that they are true neurologic diseases. Educating and raising awareness are important factors for understanding issues in mental health, but education can only go so far without empathy. To be completely honest, even I had my own stigma going into the psychiatric profession and it wasn’t until I acknowledged my own mental health issues that I was able to be more open, relate even more to my patients, and reduce stigma in my mind. The more people are willing to talk about their own mental health, the more people can connect with one another to normalize discussions of mental health-related issues.

 

May 11, 2015 6 comments
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Personal

Mother’s Day Note

written by freudandfashion
Mother’s Day Note

{Napa, California}

Oftentimes, I observe my mom and wish that I could match her levels of energy, thoughtfulness, and ability to multi-task.  Fortunately, some of her traits were passed on to me, though I still hope for late-onset development of her culinary skills.  Even as an adult, if I’m ever out of line or “misbehave” in any way, my mom is the one person whom I will always fear to put me in my place!  But seriously, she embodies all the qualities I’d hope to possess when I have my own children.  I love you Mom, Happy Mother’s Day 🙂

And to all the wonderful mothers and mother figures — hope you have a well-deserved, enjoyable & relaxing day!

May 10, 2015 5 comments
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Psychiatry

Trapped In A Role

written by freudandfashion
Trapped In A Role

I met some of my most memorable patients while moonlighting on an inpatient psychiatric ward during my final year of residency.  One of the patients I was assigned to was labeled as the highest-risk for agitation (he was restrained and placed in seclusion two nights prior), so the staff warned me, remained on standby, and closely monitored the cameras as I approached the patient to conduct my first interview.  Instead of standing during the meeting, I sat in a chair to take a more submissive stance.  After all, I am the doctor and patients with chronic mental illness and histories of multiple involuntary hospitalizations understandably perceive psychiatrists as possessing the power and ability to determine their length of stay and which medications they must take.  Sitting in a chair below his eye level demonstrated my attempt to even out the perceived sense of power and control.

He remained standing and proceeded to yell at me: “You’re the psychiatrist?!  You don’t look like a typical psychiatrist!  Are you going to ask me if I’m suicidal ‘cus I’m not.  Are you afraid I’ll hit you?  I don’t want to talk to you!”

I wanted to bolt out of the chair immediately, but instead remained calm and allowed him to scream his frustrations, for he was likely projecting onto me a build up of anger based on past experiences with psychiatrists.  I assumed psychiatrists kept interviews brief and never asked in-depth questions beyond those pertaining to his psychotic symptoms.  As a medical student, I observed meetings that lasted as quickly as one minute, which usually consisted of the standard questions:  Are you hearing voices?  Are you suicidal?  Do you want to harm others?  Did you take your meds?

Once he finished yelling, I told him that I read his chart, but emphasized that I wanted to hear his side of the story.  After a few minutes of allowing him to talk without interruption, he eventually sat in the chair across from me.  He paused a few times with suspicion, but when he saw that I remained engaged with the conversation, we later moved on to discuss topics such as his hobbies and interest in art.  When I asked about medications, he told me that his antipsychotic made him tired during the day, which tends to make him angry.  He tries to fight the sedation side effect in order to stay awake, so he often refused to take it (patients get marked as “noncompliant” when they refuse their meds).  I asked if he’d be willing to take the med if switched to nighttime dosing in order to help with sleep.  He agreed.  I slowly got up from my chair and thanked him for allowing me to speak with him.  As I extended my hand out to shake his hand, I caught a look of shock on his face (perhaps doctors never shook his hand?), then he informed me that he doesn’t like shaking people’s hands.  I told him, “no problem, I understand” and we both left the room.

When I returned the following day, the report from nursing staff was that my patient willingly took his medications and there were no reported issues with agitation.  One staff member even said they were able to have a short and pleasant conversation with him for the first time.  I was pleased, though I also felt bad because I was his psychiatrist temporarily for the weekend only.  Later that day, I told him that another psychiatrist will be seeing him tomorrow.  He proceeded to scream obscenities at me, but this time I ran into the medical room and slammed the door shut.  I was scared, but not upset with him the slightest bit.  My intuition told me that in that moment, I became just like all the other psychiatrists who proceeded me, who made headway only to leave him in an even more vulnerable state.  When the nurses asked whether or not they should give him a PRN (a medication given “as needed,” in this case for agitation), I quickly said “no.”  He allowed himself to open up to me and in a sense, I abandoned him.  Based on his history, he has experienced abandonment from several others throughout his life.

I can’t automatically change a patient’s pre-existing, negative perceptions of psychiatrists, but he changed my perspective of patients labeled as “agitated.”

Total Time for my first one-on-one session with him = 13 minutes + a sense of feeling heard + a developing therapeutic alliance.

Total Time to call security, obtain back-up staff to restrain the patient, and monitor the patient while placed in seclusion = several hours + long-lasting, negative, traumatic experiences that the patient will forever associate with psychiatrists and the psychiatric ward.

 

Photo by Marlon Santos

May 7, 2015 10 comments
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Personal

Home Sweet Home

written by freudandfashion
Home Sweet Home

{Fairfield, California}

As a fledgling adult who moved away from home for college then medical school, my family often made trips to visit me, especially to drop off or prepare a home-cooked meal (I lived 30 minutes away from home for college and 7 hours away for medical school).  Now that I’ve completed all my training, I return the favor for all the support I received and visit them in northern California as often as I can (except I’m not the best cook, so my family probably prefers that I NOT make the home-cooked meals).  I am currently staying at my parents’ place this weekend for a mini family reunion and feel pretty excited that I get to reunite with family members visiting from the Philippines whom I haven’t seen in years (and apparently there’s a boxing match everyone’s watching tonight).  We all have our own priorities in life and at one point my education and career took precedence over family, but I learned my lesson after missing out on numerous momentous events.  Having a lucrative career can bring a sense of satisfaction, but true happiness can’t be attained unless balanced with those who support you the most.

I hope you have a balanced weekend!

May 2, 2015 11 comments
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