Freud & Fashion
  • Home
  • About Me
    • Education
  • Contact
  • Media/Press
  • Disclaimer
  • Speaking Engagements
  • Home
  • About Me
    • Education
  • Contact
  • Media/Press
  • Disclaimer
  • Speaking Engagements

Freud & Fashion

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

Tag:

anxiety

MedicinePsychiatry

4 Reasons Why I Don’t Wear A White Coat

written by freudandfashion
4 Reasons Why I Don’t Wear A White Coat

I absolutely love this post written by Dr. Kristin Prentiss Ott about why she believes we shouldn’t wear white coats to work.  To carry on with her sentiment, I thought I’d write a few of my own reasons why I personally chose to ditch my white coat even when required to wear one since completing my internship (except for professional photos, of course).  Aside from the fact that I’m a psychiatrist, you’d be surprised to know there are still some hospitals where psychiatrists wear their white coats on the unit (the psychiatric hospital where I did my internship was one of them).  I used to think it was a bit odd to wear white coats on the psych ward because the look can be intimidating, but I was an intern at the time so I complied.  And yes, I recall asking one of the supervising psychiatrists the reason why white coats were worn and remember being told it was by choice?  I may have also been delirious and sleep-deprived at the time, so don’t quote me on that.

The following are the reasons why my white coat remains unworn and in pristine condition hanging in my closet:

1. White Coat Syndrome.  Yes, such a syndrome exists and is also known as “White Coat Hypertension.”  The condition is self-explanatory: a person’s blood pressure is elevated while in the doctor’s office, but is normal in other situations.  I was initially quite surprised to learn that anywhere from 15-30% of people experience the syndrome, though I’d have to say the statistic is quite synonymous (frankly, I believe the percentage is even higher) with my own experiences in practice, especially when meeting patients for the first time.

Though one explanation for the fear-based physiologic response might be the association of hospitals/clinics with disease and illness, I believe psychiatric patients are even more prone to anxiety when in the psychiatrist’s office due to disclosures of more personal information and possibly also from bad experiences with previous doctors who weren’t empathetic to their psychiatric issues.

2.  Prioritize the doctor-patient relationship.  In a study done in an outpatient psychiatry clinic in Upstate New York, 96% of the patient population surveyed preferred that their psychiatrist not wear a white coat, while 58% did not think it would make a difference in their doctor-patient relationship.

Having an aligned doctor-patient relationship is important in any specialty, but even more so with psychiatry due to the personal content discussed.  Due to the pressures of time constraints and also the trend of several behavioral health clinics having patients see whomever random psychiatrist has availability, patients are less likely to establish a therapeutic connection, which I imagine would exacerbate anxiety during each visit.  I mean, would you want to re-hash your story to a new psychiatrist during each follow-up appointment (but then again, most psychiatrists don’t have enough time to review your whole history, so sessions become mostly limited to a discussion of symptoms only)?  Minimizing any factors that can contribute to anxiety (such as wearing a white coat) would at least help a patient feel more at ease.

3. They’re filthy and teeming with bacteria.  I have traits of OCD (Obsessive-Compulsive Disorder), yet vividly recall disgusting moments during internship (where I rotated in various hospital departments) when I knew that my white coat was dingy and long overdue for dry cleaning, yet was way too busy to wash it (think buildup of splattered bodily fluids from various orifices and the numerous times that my white coat sleeves probably brushed my face or came into contact with food I’d scarf down during quick breaks…ewwww).  Dr. Ott points out in her post that research has shown that a mere 8 hours of routine patient contact leaves white coats teeming with infectious microbes.  These days, the average work week of all medical residents is limited to 80 hours/week and most practicing physicians work an average of 40 to 60 hours/week, which equals a heck of a lot of microbial buildup.

4. Sure, a white coat has maintained its iconicism as a symbol of power, prestige, and intelligence, but a doctor’s identity shouldn’t depend on wearing one.  Obviously, I was excited when I received my short white coat during my medical school induction ceremony, but later hated being identified as a novice med student as I walked the hallways of the hospital.  Meanwhile, other health professionals from various levels of training wore long white coats indistinguishable from those worn by physicians.  After graduating from medical school and transitioning to the longer white coat, I was so excited, yet recognized that I formed too strong of an attachment to my white coat.  My dependency on an object didn’t sit well with me.  I felt as if I had to wear one in order to possess a sense of worth and importance.

By first acknowledging that I attributed much of my value to an external object (the white coat), I took steps to detach myself from it.  I began to curate a wardrobe that conveyed professionalism and my individual sense of style.  I made sure that I properly introduced myself to patients and staff, especially when I was mistaken for a nurse or psychotherapist.  And I’m not going to lie — initially, I was frustrated by having to correct people on a regular basis, but as I gained confidence in myself (yes, psychotherapy helped) and my skills as a physician, to this day I am rarely ever bothered.  Interestingly, I am acknowledged to be a physician far more frequently and I believe it’s because I project a much greater sense of who I am, both personally and professionally.  No white coat needed.

 

PS:  A special “thank you” to my friends on Snapchat (freudandfashion) for contributing your opinion when I posed the question of whether or not you’d want your psychiatrist to wear a white coat (11% said “yes” to wearing a white coat and 89% said “no” ).

 

February 9, 2016 18 comments
0 Facebook Twitter Google + Pinterest
Psychiatry

Quick Reflections From The Week

written by freudandfashion
Quick Reflections From The Week

{Napa, California}

I’d like to think that I’m quite mindful and reflect on almost anything that stands out in my day causing me to raise an eyebrow or feel that a mini light bulb went off in my head.  I truly believe that the more mindful we are and the closer attention we pay to cues and details, the more meaning we can get out of even the most routine of days.  The following are some of my own reflections from the week, and I hope to encourage you to reflect and do the same!

  1. The importance of teamwork.  As a psychiatrist who values coordination of care and hearing other clinicians’ perspectives, I had the opportunity to connect and discuss cases with an awesome psychologist whom I share several patients with.  Being in private practice can feel a bit isolating at times compared to working in a multidisciplinary setting, so I welcome the opportunity to meet and discuss any complex psychological issues that might be impacting my patients.  As several of you may know, I place a much stronger emphasis on psychotherapy than pharmaceuticals when treating my patients.  Therefore, knowing that therapists value my opinion on psychotherapy just as much (or even more) than my expertise in pharmacology helped me feel connected and valued as a team member.
  2. Be authentic and speak up.  Since I posted my latest blogpost on physician burnout, I’ve received amazing responses from people telling me that they could relate to my post.  As someone who was always afraid to share my opinion (yes, I’d go to leadership meetings and literally sit there and say NOTHING), it was a testament to how much personal work I’ve done to overcome barriers that got in the way of me voicing my opinion.  I think clinicians can be hypocritical by simply telling patients to exercise more, think positive, stop thinking so much, eat healthier, etc, and even worse if they label patients as ‘non-compliant’ for not executing such changes by their next follow-up appointment.  As if breaking years worth of habits is that easy.  Well, I can say that it took me years to overcome my overwhelming fear of judgment in order to speak up and I’m just happy to have the support of empathetic people who helped me achieve it.
  3. Normal vs Pathological.  During sessions with patients, I try to help them discern whether the symptoms they’re experiencing are normal reactions given their circumstances.  This week, several patients chose to hold off on increasing medications after recognizing that they were coping with issues in a fairly healthy manner.  Often times when people are diagnosed with mental illness, any anxious feeling, sense of fatigue, anger outburst, difficulty sleeping, etc, is automatically perceived as problematic rather than a ‘normal’ response.  I’m far more collaborative in my approach, and part of the treatment involves determining whether or not a symptom is ‘normal.’  The decision-making process of determining whether or not to adjust a patient’s med is geared towards first helping my patients gain insight rather than automatically assuming that their symptoms are pathologic.
  4. “To find health should be the object of the doctor.  Anyone can find disease.”  ~ A.T. Still.  I am currently reviewing osteopathic principles for an upcoming presentation, and while reading I came across this quote.  There are times during appointments when I’m stuck on which medication to prescribe next, though I noticed that I experience clarity the moment I get an opportunity to practice the above quote with my patients.  I have several patients who have tried an extensive list of meds, yet start to observe more improvement when the sessions shift from solely focusing on meds to helping them heal from years of trauma, neglect, medical illness, heartbreak, addiction, etc.  Doing so reminds me of the reason I pursued a career in medicine in the first place.
January 16, 2016 5 comments
0 Facebook Twitter Google + Pinterest
LifestylePsychiatry

New Year’s Resolution Ideas To Enhance Your Mental Health

written by freudandfashion
New Year’s Resolution Ideas To Enhance Your Mental Health

Not sure about you, but I got tired of writing down the standard New Year’s resolutions on my list (such as losing weight, making more money, etc) several years ago.  Research has shown that people typically lose momentum to carry out their resolutions within the first 6 months, so why not make a list that enhances your life and contributes to happiness for the long run rather than relying on a number (ie, pounds lost, money earned, etc) to determine whether or not you succeed?

Achieving your resolution is a process…it has ups and downs…successes and failures.  If we learned to embrace the process, we’d likely maintain momentum (ie, “okay so I ate a lot of chocolate and pastries on Valentine’s day — I’m going for a run the next day,” rather than the negative self-talk such as “I’m such a fatty and a failure because I ate a piece of chocolate”).  I say, get over it and move on — after all, you’re human.  You either have the option of stressing and obsessing about that one piece of chocolate (thus increasing your cortisol levels leading to increased fat storage) or owning up to eating that piece of chocolate and viewing it as fuel for your workout or a well-deserved treat.  Perhaps self-love and forgiveness can also be a resolution?  Since awareness of the importance of mental health has been gaining more traction lately, let’s make 2016 a year to focus on your overall mental health and well-being.

The following are some ideas that I share with my patients on a regular basis, in addition to some resolutions that I plan to incorporate into my own list for 2016:

1. Improve your sleep patterns.  I listed this as #1 because it’s actually at the top of my own list since I stay up way too late despite having to wake up early in the morning for work.  Sleep is  correlated with your health (insomnia is related to hypertension while too much or too little sleep increases the risk of stroke, for example), levels of concentration, and mood.  So how much sleep do you need?  You can check out the National Sleep Foundation’s recommendations for amount of sleep here.

2. Substitute some of your least healthy food habits with more nutritious options.  It has been shown that those with better quality diets were less likely to be depressed and people who eat higher amounts of processed food was associated with increased anxiety.  Here are a couple of substitution ideas:

  • Instead of soda: try flavored sparkling water, fruit-infused water, unsweetened iced tea.  (This is how I quit drinking soda about 4 years ago)
  • If you eat fast food on a regular basis, aim for an option that perhaps is charbroiled instead of fried (ie, grilled chicken sandwich instead of battered).
  • If you want to fulfill the craving for fried food, be sure to use oil from healthier sources (ie, coconut, olive, and grapeseed oil).
  • Instead of snacking on white or milk chocolate, switch to dark chocolate.

3. Make more of an effort to connect with others.  This can be as simple as smiling or saying “hi” to people that you walk by on the street to making more of an effort to talk to a co-worker whom you normally don’t speak to, or re-connecting with an estranged family member.  Social interactions with those you are close to, in addition to acquaintances, are linked to a greater sense of belonging and happiness.

4. Give back by volunteering.  Volunteer work increases social connectedness and has been shown to lower levels of depression, especially for people over age 65.

5. Discover the exercise/sport/gym/physical activity that you love so much it becomes part of your regular routine rather than a chore/hassle.  Rather than committing to losing weight, why not first find the physical activity you enjoy and desire to participate on a regular basis?  Then, the benefit of engaging in the activity leads to getting in better shape.  It’s really all a matter of perspective.  If you focus on a specific number of weight to lose, then you’re more focused on the end outcome (and that could entail unhealthy habits such as yo-yo dieting, starving yourself to meet that number, or overexerting yourself at the gym — basically, methods that are unsustainable and add excess stress to your body).

6. Take up a new hobby.  In effort to live a more balanced life, having a hobby can be a healthy distraction away from your everyday stressors.  I’ve been meaning to improve my golf skills ever since I first played a round during residency several years ago (okay, maybe I didn’t play all 18 holes, but still).  I’ve already bookmarked a few golf courses to check out and plan to go to the driving range in January.  Anyone care to join?

7. Spend less time on your smartphone/social media and more time engaging in real conversation (and life in general).  Americans have been found to spend an average of 4.7 hours/day on their smartphones.  This is going on my list as well because I’m definitely on my phone way more than I should be.  Although social media can be a great source of support to connect over mental health issues, it has also been linked to insomnia and increased anxiety in the teenage population.  I believe that adults are likely also impacted by social media in a similar manner, so reminding ourselves to unplug more can lead to less distraction and greater productivity to accomplish the other resolutions on your list.

 

Photo by Marlon Santos

December 29, 2015 26 comments
0 Facebook Twitter Google + Pinterest
Personaltherapy

Recognize Your Limit

written by freudandfashion
Recognize Your Limit

(Unflattering sick post from my Snapchat)

Well, in addition to the stress of the holidays (which I wrote about here), among other stressors, was also the added stress on my body having made an impulsive decision to switch from a high protein (mostly animal-based) diet to a Vegan diet practically cold turkey.  I watched several Netflix documentaries that turned me off to carnism and found myself repulsed at the thought of even eating my daily hard-boiled egg for breakfast (those who know me know this has been my routine to start my morning for the last 2 years).  Well, in addition to also getting a stomach bug, all the combined stress culminated a few nights ago when I experienced the symptoms listed above (see photo) and was out of commission the following days.  I welcomed the opportunity to rest (fortunately it was my day off, then had the weekend) especially since I haven’t been sleeping well in the last few weeks.

{more Snapchat (username = freudandfashion) posts}

Well, I guess my quick (because I really want to go out for a run since I have more energy today) and main point of this experience is the importance of listening to our bodies and being aware of the need for self-care when we’re overwhelmed and approaching our limit.  I could’ve forced myself to sleep earlier (but I didn’t), could’ve more properly planned a better way to ease into eating more plant-based protein (but I didn’t), and could’ve allowed myself to relax rather than stress about the perfect gifts to buy (I’m still not done with my Christmas shopping, but whatevs), but sometimes we get so wrapped up in the moment that our own needs become an afterthought.

If any of you identify with me and the stress I’m experiencing, then it’s nice to know I’m not alone.  And if so, I hope you start this week being kinder to yourself and take the proper measures to maintain your sanity for the remainder of the year (and thereafter).

December 20, 2015 9 comments
0 Facebook Twitter Google + Pinterest
Psychiatry

The “No Bullsh**” Guide For Getting Through The Holiday Season

written by freudandfashion
The “No Bullsh**” Guide For Getting Through The Holiday Season

Ahhh yes, the television commercials convey cheerfulness and joy with the contrived images of gift giving and preparing for a massive holiday feast, but the reality is that people probably identify more with Ebenezer Scrooge than Martha Stewart.  If a part of you feels too guilty and ashamed to admit that you’re not filled with holiday glee, then consider the following questions:

  • Do you want to roll your eyes when asked how excited you are about spending the holidays with your in-laws?
  • Do you feel obligated and forced to buy gifts for everyone?
  • Have you lost loved ones and the holidays serves as a reminder that they’re not present to celebrate with you and the family?
  • Did you recently go through a divorce or breakup and feel even lonelier now that you have nobody to drag to holiday parties or kiss on New Year’s Eve?
  • Are you struggling financially and can’t afford much of anything except to spend a quiet, typical night at home?
  • Are you trying to stay sober and the holidays tend to trigger using again?
  • Do the holidays cause more anxiety and depression because you’re expected to be happy even though you’re really not?
  • Do you hate dealing with annoying crowds of shoppers trying to get those last minute gifts?
  • Do you beat yourself up for waiting until the last minute to buy gifts (and then tell yourself that you’ll get all your Xmas shopping done early next year, yet repeat the same pattern.  I’m raising my hand for this one)?
  • Have you been good about diet and exercise, but worry that Thanksgiving, Christmas/Hannukah/Kwanzaa/”insert celebrated holiday here” and New Year’s will test your discipline and make you gain all the weight you’ve worked so hard to lose?
  • Would you much rather say “screw it” and purchase an extravagant gift for yourself instead of trying to find the perfect gift for everyone else?

If you answered yes to any of the questions, then you’re definitely not alone.  The above questions are just a few of the common issues that I heard from my patients and friends within the last few weeks.  I’d say that the majority of my patients and people that I know perceive the holidays as far more stressful than joyful.  I recall the holidays being so much fun as a child due to getting time off from school, receiving Christmas presents, building sticky gingerbread houses that were actually made of graham crackers, and going on trips with the family, but the holidays are definitely not as fun when you’re the adult responsible for planning the festivities.  If you are one who tends to struggle during the holidays, then the following are a few tips to help you get through the next few weeks until New Year’s Eve is over (then you at least have some time to breathe until Valentine’s Day comes around):

1. Set boundaries, boundaries, boundaries.  If you’re a “Yes Man/Woman” (someone who always says “yes” and has a hard time saying “no”), then you not only have to deal with the stress of planning for the holiday, but also the overwhelming pressure to please everyone since you’re the reliable person whom everyone depends on (or the schmuck whom everyone takes advantage of), which leads to internal feelings of guilt, exhaustion, anger, and resentment if you can’t carry out all the duties expected of you, but then blame everyone else for not helping you (you probably also don’t feel comfortable asking for or accepting help, right?).

If you fit some components of the description above, here are a few ideas to try:

  • Talk to your therapist (and if you don’t have one, you might want to consider getting one because your issues with setting boundaries probably aren’t limited to the holiday season).
  • Use the Yes/No Method.

2. Don’t overexert yourself if you don’t want to attend so many holiday gatherings.  As mentioned in #1, the key is learning to say “no.”  Weigh the risk/benefit of attending each event, and attend the ones where the benefit outweighs the risk (ie, attending your boss’ holiday gathering may have more benefit than attending a coworker’s potluck dinner/white elephant gift exchange).  And if for some reason you actually have to attend a party that you can’t get out of, then stay for a bit and come up with an exit plan (I used to make up excuses such as “I promised to dog-sit for a friend” or that I’m not feeling well, but now tell the truth because I find that people are generally pretty understanding or can tell when you’re lying).

3. If you know you’re going to eat a feast and have a hard time avoiding all the amazing holiday desserts and egg nog, then plan ahead yet also be realistic.  Stressing out about your exercise regimen and what you’re going to eat causes even more stress. Weight gain and disease is not caused by one or a few days of eating unhealthy during the holiday, but rather the trajectory of your lifestyle choices over time.  If you eat a lot during Christmas dinner, then utilize those carbs with a good workout the following day, or plan on making healthier food choices thereafter.  It’s truly better to move on after a day of indulgence rather than perseverating on the guilt (trust me, it took me over a year of living with my brother, who is a personal trainer/unofficial psychotherapist, for me to get over the guilt of eating unhealthy a few days at a time).

Here’s another article that might be useful for managing your diet/fitness goals during the holidays.

4.  Make sure you set up appointments with your therapist or psychiatrist during the holiday for preventative measures.  Although many health professionals are away on vacation during the holiday, plan ahead by setting an appointment before your therapist or psychiatrist leaves to make sure you have enough med refills or to check-in for support and maintenance.  There should be coverage in case any urgent issues arise while they’re away, so make sure you have the contact information handy.  And, of course, if safety becomes a concern, then call 911.

5. If you have a known seasonal component to your mood, put into action what has typically helped your mood to get you through the year (med and non-med approaches).  I wrote a previous post on Seasonal Affective Disorder (SAD) and another post on how to cope with Summer seasonal depression, though the general principles apply to Winter seasonal depression as well.

6. Plan on staying sober during the holidays.  Similar to #4 above, I always ask my patients if they’ll need a follow-up appointment with me during the holiday season to check-in and provide additional support to maintain sobriety.  The holidays can be quite triggering for relapse, especially if everyone around you is inebriated by the plentiful cocktails, champagne, and spiked egg nog.  The following resources provide great tips for getting through the holidays sober:

  • 5 Ways to Survive The Holidays Sober
  • HOME Podcast by Holly (of Hip Sobriety) & Laura (of I Fly At Night):  The Holidays

7.  Coping with grief.  I found this post quite informative for the bereaved during the holiday.  One tip that I found most valuable was the importance of surrounding yourself with those who support you the most rather than undergo the exhaustion of trying to suppress your grief and sadness at numerous social gatherings.

8. Treat yo self.  Okay, I admit it — the first few items I bought while Christmas shopping were for myself, but I couldn’t help it!  It’s far more anxiety-provoking trying to come up with which item to buy for someone else than it is for myself (I mean, at least I know that I’ll appreciate what I bought for myself, whereas I have to risk feeling butthurt (this word is actually in the dictionary) if someone returns an item that I bought for them).  To some degree, buying myself a gift is a form of stress relief in addition to a reward for getting through the entire year.  And if buying something for yourself is not within budget, then deduct the cost from the gift you planned to buy the person you like the least.

If you have any other tips to cope with the stress of the holiday season, would love to hear from you! And rather than saying the generic “have a happy holiday,” I’ll end this post by saying “Hope your holiday is low-stress and may you enjoy (or tolerate) the season as much as you possibly can.” 🙂

 

Photo by Marlon Santos

December 11, 2015 9 comments
0 Facebook Twitter Google + Pinterest
Psychiatrytherapy

Tips To Control Your Angry Mood

written by freudandfashion
Tips To Control Your Angry Mood

{Monterey, California}

Up until I graduated medical school, I used to be irritable and impatient on a regular basis.  Not many people would think I had anger issues (particularly due to the way my anger manifested, which was mostly unassertive and passive, see below) except for those who received the brunt of it, which is often the case for most people.  I also used to feel guilt and shame for having an angry temperament as a child, until I opened up about the issue during individual and group psychotherapy.  It was quite therapeutic to hear that several group members (whom I least expected given their present demeanor) reported being angry during childhood as well, and even more helpful to gain the insight needed to identify triggers for my anger, in addition to more productive ways to express and cope with it.

We’ve all experienced anger before, and there’s various ways it can present itself.  The spectrum of anger can manifest as brief, subtle annoyance to full-fledged rage.  Though anger can be constructive (ie, used as motivation to create change or solve a problem), the more problematic expressions of anger are more outward via yelling, physical aggression (punching and throwing things, etc), or violence.  Others may also express anger in an unassertive way (which can also be quite volatile) by isolating, holding it in, and not expressing the anger at all which often leads to more passive-aggressive and pathological forms of coping such as taking it out on others via hurtful comments, putting people down, being vengeful by indirectly trying to get back at people without communicating the reason why, etc.

Developing healthier ways to express anger has many benefits, which include health (anger is known to be associated with increased risk of having a heart attack, hypertension, diabetes, migraines, self-medicating with substances such as alcohol, etc), improved communication in relationships, and a gained sense of control over your emotions.  Though the origin and persistence of your anger can be quite complex to fully understand (I tend to formulate my patients’ issues psychoanalytically, which can be theoretically confusing to many (including myself) except Sigmund Freud, who first laid out the theory), the following are some concrete strategies that can help keep your anger in check, which I also teach my patients and use on myself:

1. When your anger gets triggered, slow your response rather than reacting on impulse.

When anger gets triggered, our brain perceives the situation as a threat and automatically reacts by going into fight or flight mode and the response is believed to last less than 2 seconds.  Therefore, since we can go into a rage from 0 to 100 instantly, we can take control of our behavioral response by using tactics that allow us to regroup and think through how to respond.  Some tactics include the following: take a couple of deep breaths, count to 10, step away and excuse yourself briefly, grab a drink of water, etc.

Another similar example/situation — Have you ever received an email or text message that was so upsetting that you immediately started aggressively typing a hostile reply?  I’ve reacted this way many times (and have also typed blogpost drafts out of anger), yet the rule of thumb is do not send content that is typed in a heated, angry state of mind, but rather to wait and respond when you’ve cooled down because you might send something you’ll regret (and an email/text message is a permanent record that you can’t take back).

2. Recognize your initial signs of anger.

I often ask my patients to identify the initial signs they experience when anger gets triggered because being mindful can put a stop to the progression to an outburst or response they might regret.  Utilizing Tip #1 above is even more useful if we can quickly recognize our body’s initial response to anger.

To give an example, the following is my usual pattern of response that occurs when my anger gets triggered: eyes get wide, chest tightens, heart races, facial muscles tense, fists tighten.

I’ve practiced this technique numerous times and have become far more mindful and self-aware in the last few years (therapy and yoga helped) to the extent that once I notice my chest tighten and heart race, I quickly take deep breaths to calm down.  So next time you get angered, pay attention to how your body responds.

3. Once you’re in a calm state of mind, express your anger.

When people hold in and suppress their anger, it often becomes internalized (and may experience depression by directing the anger inward) or builds up to the point that it leads to an eventual huge, uncontrollable outburst.  I used to cope this way with anger as well where I’d yell and scream hurtful things and bring up anything and everything that upset me in the last few months.  Once you’ve calmed down in the moment, try to assert and state your concerns in a clear, direct way rather than waiting until you’ve reached your boiling point.

I admit that I used to also react by either saying nothing or passively turning to someone next to me and saying mean, hurtful things that were loud enough for the person who upset me to hear (yes, I know this response is sooo high school circa Rachel McAdams in Mean Girls), so I felt awkward at first when practicing to be more direct at communicating my anger.  However, just like with anything in life, you have to keep practicing and eventually you’ll learn to successfully express yourself and get your point across in order to feel understood and heard.

4. Identify the underlying cause of your anger in the moment, and if the issue is minutiae, let it go.

Numerous things can trigger anger (a negative comment, criticism, lack of sleep, not getting your coffee fix, drugs, depression, medications, anxiety, stress, grief, kids not doing their chores, your sports team losing, bad luck with fantasy football picks, a friend wearing the same outfit as you, a pimple, tardiness, misinterpretation of a text message, someone lying to you, PMS, delayed flight, someone cut you off on the freeway, etc, etc — I think you get the point).  If the trigger is something small and trivial (ie, getting cut off in traffic), recognize that reacting in anger won’t solve the issue (that’s right — stepping on the gas and tail-gaiting the SOB will not make the situation any better…I only know this through experience) and expends so much energy that can be more productively utilized elsewhere.  However, if the underlying cause might be a major issue you’ve struggled with throughout your life (for example, having social phobia and being extremely sensitive to judgment and criticism) then please refer to #6 below.

5.  Diffuse your anger by getting some exercise or channeling that energy into a workout.

This point is pretty straightforward — anger triggers increased stress and exercise is always a good way to lower stress and expel the anger from your system.

6. Seek professional help.

If your anger is causing substantial impairment in your life (work, relationships, etc), then don’t be afraid to seek help from a professional (psychotherapist, your regular medical doctor, psychiatrist, anger management, etc).  I mention numerous times in my blog how much psychotherapy has helped me personally and those I’m closest to can vouch for the noticeable improvement in the way I manage stress and anger.

 

 

November 13, 2015 13 comments
0 Facebook Twitter Google + Pinterest
MedicinePsychiatry

Reach Out And Connect With Someone

written by freudandfashion
Reach Out And Connect With Someone

{Rancho Cucamonga, California}

I’m approaching a new phase in my life by moving on to a new practice, which will be my second job out of residency.  As excited and hurried as I was to leave my first job and move on to the next, with this being the last week in clinic, I’d have to say that I’m quite sad.  I’ve had several friends tell me that they don’t get along with their coworkers, that they haven’t developed friendships with anyone on staff, that they mostly are “in and out” of clinic to see their patients and get all the documentation done while minimally interacting with their peers.  How fortunate am I to have developed a sense of family and strong teamwork with those whom I work with?

I hear that one of the drawbacks of going into private practice is a sense of isolation not having a team of professionals to bounce ideas off of or interact with on a daily basis.  However, I do know that the practice I’m joining will provide valuable experience learning what it’s like to practice psychiatry in a different clinical setting.  And even cooler is that the actions and morale of the group I’m joining have given me enough confirmation to prove that I’ve made the best choice for myself and my career.

If you notice a theme in several of my posts, it’s the concept of “family” and teamwork.  I have several patients whose stress levels and depression gets triggered or exacerbated by a sense of loneliness and isolation due to lacking the friendship, camaraderie, sense of belonging, and the support we as humans need.  Numerous studies have found that social relationships provide emotional support and contribute to stress relief and better quality of life.  The following are some examples of how social support enhances mental and physical health:

  • Addiction
    • Recovery from substance use often leads to the dissolution of former friendships that were associated with an individual’s propensity to use drugs or alcohol.  Therefore, recovery-oriented support (such as 12-step programs) are critical early in treatment as someone begins to build and develop a healthier network of support.  Higher levels of social support are linked to decrease in substance use whereas lower levels of social support prospectively predicted relapse.
  • Post Traumatic Stress Disorder (PTSD)
    • for childhood sexual abuse survivors, a combination of self-esteem and appraisal support (an individual’s perception of being valued by others and that he or she is capable of getting advice when coping with difficulties) was useful in preventing the development of adult PTSD.
  • Cancer
    • Supportive group intervention for women with metastatic breast cancer has been associated with lower mood disturbances and less maladaptive ways of coping with terminal illness.
  •  Work Stress
    • Social support at work has been shown to have direct benefit on workers’ psychological well-being and productivity.

THOUGHT OF THE DAY:  Identifying and building your own support network can take quite some time and effort, but the enhancement on your quality of life will make it well worth it.  Which supports do you identify as being most integral in your day to day life?

October 22, 2015 21 comments
0 Facebook Twitter Google + Pinterest
Featured Guest Blogger

Why A Social Worker Turned His Passion for Bicycling Into a Mission

written by freudandfashion
Why A Social Worker Turned His Passion for Bicycling Into a Mission

One of the best things about blogging is the opportunity to meet like-minded, motivated people in the mental health field who are passionate about making a greater impact in the community.  When I first came across Bike and Brain on Facebook, I was impressed by Matt Ryan, LMSW (the founder of Bike and Brain) and his selfless goal to successfully blend his career as a social worker and love for bicycling into a mission that promotes bike riding’s benefits on mental health.  What started as a blog one year ago has evolved into an active operation that organizes group rides, provides free bicycles to New York City residents, and is expanding its efforts by becoming a nonprofit organization (continue reading to learn how you can support his cause and enter to receive a free bicycle below).  Therefore, I am excited to feature Matt as my first guest blogger as he discusses bicycling and its positive impact on mental health.

———————————————-

Life can quickly become chaotic.  We deal with stress from work, relationships, children, and health, to name a few. Too much stress can cause us to feel out-of-control, which can be extremely uncomfortable.  In fact, excess stress can be detrimental.  As life stressors build, we may experience anxiety and even depression.  We may feel like giving up when life appears too much to handle.  We may begin to neglect our priorities.  Unfortunately, giving in to this feeling only exacerbates the situation.  So how do we regain our sense of control?

Whether you’re in control of your own company or the TV clicker, control can be a great feeling.  People exert a great deal of effort in life to gain control.  You can certainly argue that having too much control may be problematic, but possessing a certain level of control is crucial in order to lead a fulfilling life.  It’s important to be in control of your emotions, diet, exercise regimen, sleep patterns, relationships, etc.  Furthermore, it’s key to be aware of your role in all of these facets of life.  There are obviously things that we can’t control such as when we are mistreated by a friend, loved one, or a rowdy neighbor who keeps us up all night.  However, we can control how we respond or how we choose to handle these situations.  Learning to control yourself within the important facets of your life can help build confidence, which in turn can make life more enjoyable.

I am a social worker in NYC and it’s safe to say things can feel pretty out-of-control.  One of the things I do to stay grounded, motivated, and focused is ride my bicycle.  I ride daily and can truly say it plays a crucial role in my life. Bicycling gives me a feeling of control and confidence that transcends into the other compartments of my life.  You may be asking how this could be possible — how can riding your bike help any other area of your life?

First off, riding the bicycle provides me with a tangible feeling of control.  I determine how fast the bike travels, where it goes, what gear it’s in, and when it stops.  The ability to manipulate the bicycle is a reminder that I do have the ability to control things.  Merely having the knowledge that I can be in control is beneficial to my daily life.  If all else fails, I can utilize my experiences on the bike as a reference point.

Second, riding the bike forces me to direct all of my attention on one thing, which is the road.  I am in the moment while on the bike.  There is no time to dwell on the stresses of life since distractions could potentially cause an accident.  All five of my senses are engaged and my mind is focused.  I can feel the wind in my face, the pedals on my feet, and the bars in my hands.  Being completely focused on the moment is an extremely powerful tool also known as mindfulness.  Essentially, I am putting aside my stress for the duration of the bike ride.  This does not eliminate the stresses I may be experiencing.  Rather, it is creating free space in my mind so that I may deal with the stress in a more constructive way once I am off the bike.

Finally, cycling makes me happy.  Not only does the physical activity release endorphins, but it is the one hobby that provides me complete joy.  When everything else may feel out of control, I know that I can hop on my bike to re-charge.  In essence, my bicycle acts as my safety net.  Cycling will always reinstate a level of confidence and control that is needed to regain my motivation.

And for the record……

I am in the process of creating a nonprofit organization in NYC.  We work to provide functional bicycles to people who may not have any other means to obtain one.  We believe that there is no reason why we can’t provide people with a FREE bicycle in a city as wealthy as NYC.  We have donated a handful of bicycles to date.  Each donation has an amazing story attached (Check them out here!).

We will also be giving away a free bicycle (pictured below) on Thanksgiving.  Anyone can win this and we will ship it anywhere in the USA.  Completely free.  All you have to do is like our page on Facebook to enter.

 

For more information on Bike and Brain, check out their website here.

Photos courtesy of Matt Ryan

October 13, 2015 7 comments
0 Facebook Twitter Google + Pinterest
Psychiatrytherapy

The Crucial Transition From Work to Home

written by freudandfashion
The Crucial Transition From Work to Home

{Beverly Hills, California}

One of my patients told me that the most frustrating part of his day occurs the moment he arrives home from work when his family accuses him of being isolative and uninterested (due to his first activity upon arrival consisting of sitting in his parked car in the driveway and/or watering the lawn instead of immediately engaging in family affairs).  When my patient told me this, I actually thought about my own behavior upon arriving home from work, and to be honest, I can be pretty bitchy.  That is, unless I allow proper time to switch gears from work mode to home mode.  Those who live with me have observed that my mood typically goes from snappy/serious/irritable to talkative/cheery/joking over the course of 30 minutes.

Not much research exists on this topic, but I assume that there are various reasons that the lingering effects of work can have a negative impact upon arriving home.  Here are a few factors to consider that may contribute to the tough transition:

  • Traffic congestion – feeling trapped in your car, moving inches on the freeway, dealing with aggressive drivers, running behind in your schedule due to delays, and the potential threat of car accidents are all factors that can easily raise one’s heart rate, blood pressure, level of arousal, and automatically trigger you to go into a protective/defensive mode.
  • Work stress – having an extensive to-do list, meeting project deadlines, dealing with coworkers’ differing personalities, tolerating conflicts in opinions of supervisors or administration, etc, are all situations in the work environment that require excess mental energy to deal with, leaving incomplete tasks and unresolved issues that may carry over into the home environment.
  • Home responsibilities – in a perfect world, we might be able to come home after a stressful day and be able to relax and worry about absolutely no other responsibilities.  Yet, in reality, leaving work means moving from one set of responsibilities to another (children or a spouse demanding your attention, chores to complete, dinner to prepare, bills to pay, friends’ events to attend, etc).

How to make the transition:

Establish a routine that works for you.  This involves evaluating your current routine going from work to home and incorporating practices that help you eliminate or get around triggers and negative thoughts.  The Wall Street Journal published an article about “rethinking your after-work routine” and I definitely agree with Cali Williams Yost‘s recommendation to think about the transition from work to home in terms of three stages: leaving the workplace, getting home, and walking through the door.

  • Stage 1:  Leaving the Workplace
    • To ward off negative feelings, consider a routine that acknowledges your accomplishments of the day or think about positive things that occurred during your day.
      • I make sure to leave 10 minutes at the end of the workday to look at my list of accomplishments (ie, the items I checked off on my to-do list) and prioritize tasks left to complete the following day.  This routine works for me because I’m left with a sense of accomplishment focusing on the tasks that I actually DID complete, rather than focusing on what I did not complete.  I also like to organize and tidy my desk so that upon arrival to work the next morning, I feel as if I’m starting new rather than being left with a sense of disorganization from the previous day.  I also try to check in with the nurses and thank them for all their hard work from the busy day.
  • Stage 2:  Getting Home
    • As mentioned above, the commute from work to home can evoke excess stress, so consider methods to minimize aggression.
      • I always admired one of my mentors during residency because he’d bike home from work (something I’d consider doing if I still lived in Oregon rather than southern California), but since it’s far easier for me to drive, I make sure to blast uplifting music on the radio or talk on the phone with one of my close friends (who is also a psychiatrist that commutes home around the same time of day).  I also may volunteer to make a stop at the grocery store, which allows additional buffer time before arriving home.
  • Stage 3:  Walking Through The Door
    • Identify triggers that may set you off upon arriving home (ie, your children demanding your attention, the need to cook dinner, a messy home in need of cleaning, etc) and figure out ways to get around the triggers.
      • For example, I suggested to my patient above that he communicate to his family the need for a few minutes of alone time each day after work to water the grass or sit in his car.
      • For me, I am easily triggered when I come home to a messy kitchen, so in the morning I try to empty the dishwasher and load any dirty dishes left on the counters or sink.

 

Thought of the Day:  What are some practices that you can incorporate into your routine to ease the transition from work to home?

October 1, 2015 12 comments
4 Facebook Twitter Google + Pinterest
PersonalPsychiatry

Look You In The Eye

written by freudandfashion
Look You In The Eye

Several friends have pointed out to me their observations of my interactions when in public places: that people strike up random conversations with me, ask for directions, of if I could take a couple’s picture at a touristy hot spot, etc.  These types of interactions are becoming less awkward to me in the last few years, and I initially attributed my approachability to giving off a “psychiatrist” vibe, as if people can sense that I’m trained to listen to people’s issues.  Or, perhaps, as one friend pointed out, I appear to be the antithesis of “bitchy resting face” syndrome.

Flashback to around twenty years ago when I was a loner preteen in the girls’ locker room, where my locker was located in the same aisle as the most popular girls at my school.  As I stared at the floor too shy to make eye contact, I recall trying to muster the courage to say something to them…anything…in hope of some kind of acknowledgement, a wave, even a “hi” — anything to feel slightly less invisible than I already was.  When I looked up directly towards them, words never left my mouth.  All I had the courage to do was smile.  A forced, awkward, and uncomfortable smile that caused my cheeks to fatigue.

And all that effort and energy exerted for the end result of coming off as creepy: “That girl is smiling too much,” was all they said.  From then on and for quite some time, I became known as “that weird smiley girl.”  As if smiling was a negative thing.  And, as one could imagine, I didn’t smile for months thereafter.  Little did they know how much of a hit to my self-esteem that one incident would have. Putting yourself out there only to get rejected sucks and may hinder further attempts to connect with others in the future.

One may perceive me as a highly sensitive, socially anxious person, and I don’t deny possessing those traits.  However, rather than being identified with a label or descriptor (ie, “That weird, smiley girl” or “Vania is anxious and highly sensitive”), I prefer that people acknowledge the different facets of my personality that make up who I am as an individual (ie, “Vania has social anxiety and can be sensitive”).  The general tone changes depending on the wording and language used.  In the former statement, being “anxious” and “highly sensitive” are inferred to be words that define me, whereas the latter refers to “anxious” and “highly sensitive” as traits.

For many years, I viewed myself as abnormal.  That is, until the last few years where I grew to appreciate the qualities that make me who I am as a unique individual, which I attribute to surrounding myself with an amazing support system, including my therapist, who helped me realize it.  As a result, I no longer stare downward nor feel afraid to smile and chat with others.

An issue that I have with how Psychiatry is perceived is the tendency to create labels.  Many people have enough anxiety about seeking psychiatric help in the first place, and the fear of being labeled and stigmatized might sit at the top of one’s list of concerns.  I’ve encountered several patients who told me they were diagnosed with a specific mental illness after one brief, initial 30-minute interview.  “The doctor told me I’m Bipolar without barely getting to know me” is a statement of different variations that I’ve heard several times in my practice.  I try to maintain an open mind about my colleagues, especially those who are only allotted 20-30 minutes to meet with a new patient (which is ridiculous in medicine, especially in psychiatry) because the ability to see a high volume of patients within a short time frame AND fully get to know each patient seems unrealistic and virtually impossible to maintain.

However, the last thing any person, including any medical provider, should do is make you feel like another label and essentially invisible or judged.  Often when people muster up the courage to reach out and seek help are in times of desperation and in highly vulnerable states.  The most therapeutic thing any person (or provider) can do is look you in the eye (even if you might be too afraid to look directly at them) and acknowledge you for who you are.

September 2, 2015 8 comments
0 Facebook Twitter Google + Pinterest
Newer Posts
Older Posts

Author

Author

THE WRITINGS OF A MODERN PSYCHIATRIST

Let’s Stay In Touch!

Burnout webinars & more info coming soon!

@drvaniamanipod Instagram

No images found!
Try some other hashtag or username

Twitter

Tweets by FreudandFashion

Archives

Search freudandfashion.com

Stay up to date on Instagram!

No images found!
Try some other hashtag or username

Let’s Stay In Touch

Burnout webinars & more info coming soon!

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • Linkedin

freudandfashion.com All Rights Reserved. 2021


Back To Top