Caring Minds LLC

PRACTICE A TEFLON MIND

Practice having a Teflon Mind today.

Do not react to potentially stressful situations, criticisms, or anything else that might "stick" to you and cause needless suffering.

Instead, let these experiences slide right through your awareness, like water off a duck's back.

Source:
The DBT Deck for clients and therapists by Lane Pederson, PsyD, LP, DBTC

LET GO OF JUDGMENTS

We all have judgments. When you notice a judgment, do not let it stick, but imaging it to be a cloud drifting through your awareness. Judgments are only weather patterns, so allow them to come and go.

Use this imagery whenever a judgment storm rolls in, and remember it's only a passing weather.

Source:
The DBT Deck for clients and therapists by Lane Pederson, PsyD, LP, DBTC

Physical exercise is important in the treatment of depression.

"Moderate reductions in depression were found in walking or jogging, yoga, strength training, mixed aerobic exercises, and tai chi or qi gong. Moderate effects were also found when exercise was combined with SSRI antidepressants or aerobic exercise was combined with psychotherapy, which suggests that exercise could provide added benefit alongside these established treatments."

Depression Can be Eased with Walking, Yoga, or Strength Training New research finds that simple exercises like walking, jogging, yoga, and strength training can help ease symptoms of depression.

Sharing some insights on the gut-brain connection

“Substances produced in the gut by bacteria can travel or send signals up large nerves, such as the vagus nerve, directly to the brain — triggering different brain activities that can alter mood, behavior, memory, and cognition.”

Fermented foods contain bioactives from the original food itself (polyphenols, dietary fiber as examples), and healthy bacteria (probiotics) as well as the metabolites created by these bacteria (post-biotics).

“The net effect is to contribute to a healthier gut bacteria ecosystem that activates brain pathways. There are many still unanswered questions about the gut-brain connection, but this is the current view based on research in the lab as well as in human studies."

Could eating more fermented foods help improve mental health? Share on PinterestScientists have found a link between fermented foods and improved mental health. Marta Mauri/StocksyAccording to a new review, fermented foods may be associated with improved cognitive performance, specifically due to their ability to influence the microbiota-gut-brain axis.Ferment...

We all succumb to negative thoughts one way or another. Bring awareness to your negative thinking patterns to help better your mood.

Kids can be hard on themselves — especially kids with mental health challenges. They can get stuck in negative thinking patterns that may make depression, anxiety and upsetting feelings even worse.

Some amount of cognitive distortion is normal. We all make thinking mistakes. It’s when that kind of thinking is chronic and entrenched that the thoughts are likely doing a number on a child’s emotional life.

In cognitive behavioral therapy (CBT), kids are taught to recognize common cognitive distortions that may be making them feel bad. But whether or not your child is in therapy, it can help to recognize and identify them when you see them.

Read the full article: https://childmind.org/article/how-to-change-negative-thinking-patterns/ -parents-can-help-kids

Sharing this gem from Dr. Uma Naidoo for our Nutrition Psychiatry Series

MOOD FOOD OF THE WEEK: TURMERIC
Mood: Anxiety
Food: Turmeric

What to know about turmeric and how it can help calm the mind:
Turmeric contains curcumin, a powerful antioxidant that can reduce the damaging effects of oxidative stress in the brain and has been shown to reduce stress and anxiety-like behaviors.
It is a strong anti-inflammatory agent, and can help calm the central nervous system to improve focus and lessen anxiety.
Turmeric helps to regulate neurotransmitter function in the brain, specifically, serotonin and dopamine levels, for improved mood.

Add this MOOD FOOD to your diet:
Turmeric is a versatile spice that is a staple in my kitchen. I enjoy it every morning in a Golden Milk Turmeric Latte to start my day mentally well. It can also be used to add flavor to roasted vegetables, egg frittatas, stews, wild caught salmon and other clean proteins. You can add the root to a blender for a smoothie, or puree it into a sauce or soup. Just always be sure to add a pinch of black pepper to your turmeric as it increases the bioavailability of the curcumin by over 2000%.

How to buy turmeric:
Turmeric can be purchased ground into a powder in most grocery stores in the spice aisle. You can also find it as the whole root form in many specialty markets or farmers markets, or in pre-made products like tea bags or drink mixes in the wellness section of many stores. Be careful– if you are cooking with it, it does stain clothes and countertops.

All Credit: Uma Naidoo, MD
Dr. Uma's Mood Foods | Tumeric

Featured Recipe for a mind-healthy diet: Black Cod with Miso-Ginger Glaze

Black Cod with Miso-Ginger Glaze — Rebecca Katz Serves 4 | Prep Time 5 minutes, plus 30 minutes for marinating | Cook Time 7 min Here's what happens when the Far East meets the Not-So-Far East. My Russian great-grandmother Rebecca adored sablefish, aka black cod, a key ingredient in her "white meal" sablefish (which has alab

New Harvard study "suggests that adhering to a Mediterranean diet may alleviate or prevent posttraumatic stress disorder (PTSD) symptoms"

"The human gut microbiome has a significant impact on our health. Research has shown that it can influence the development and response of emotions, but the relationship between post-traumatic stress disorder (PTSD) and the gut microbiome has been unexplored.... A new study by investigators from Brigham and Women’s Hospital and Harvard T.H. Chan School of Public Health systematically investigated the relationship between PTSD, diet, and the gut microbiome. Their study found that participants who adhered to a Mediterranean diet experienced decreased PTSD symptoms....The team evaluated the associations between overall microbiome structure and host factors, including PTSD symptoms, age, body mass index (BMI) and dietary information. From this evaluation, the researchers found several host factors (BMI, depression, and antidepressants) associated with the microbiome structure."

Researchers discover associations among PTSD, diet, and the gut microbiome A new study from Brigham and Women’s Hospital and Harvard Chan School investigated the relationship between PTSD, diet, and the gut microbiome, and found that participants who adhered to a Mediterr…

Sharing this gem from Dr. Uma Naidoo for our Nutrition Psychiatry Series

MOOD FOOD OF THE WEEK
Mood: Anxiety
Food: Fennel

What to know about fennel and how it can help ease anxiety:
Fennel is rich in numerous polyphenols, including rosmarinic acid, chlorogenic acid, quercetin, and apigenin. These compounds are all powerful antioxidants that help to reduce neuroinflammation, which, in turn, help us focus.
Fennel is a natural source of prebiotic fiber, which feeds the good bacteria in the gut. This helps maintain that good bacteria’s abundance as well as a healthy microbiome, which has been associated with reduced symptoms of anxiety.
Fennel contains many brain-healthy nutrients, like magnesium, potassium and calcium. These nutrients help nurture the central nervous system, maintain healthy brain tissue, and support a calm mind.

Add this MOOD FOOD to your diet:
Fennel is a flavorful vegetable from the carrot family that can be enjoyed in a variety of ways. It is shaped like a bulb with several stalks, with grassy-looking leaves on the end. The bulb is commonly shaved into thin pieces and used as a crunchy addition to salads or as the base of a slaw. You can roast it along with your favorite colorful veggies or as a hearty and flavorful addition to soups and stews. For some dishes, I even use the leaves like I use herbs– as a garnish. Fennel has a specific anise taste, which some equate to the taste of black licorice, so be sure to try it on its own before adding it to your dishes.

How to buy fennel:
Fennel is available in the produce section of most grocery stores, and typically can be purchased per bulb. It is in season in October, so you can likely also find it in your local produce shop or farmers market. Dried fennel seeds are also used often in Indian curries, chutneys and pickles, and are part of specialty spice blends like panch phoron. Fennel seeds are a separate ingredient found in the spice aisle, but they are used differently in cooking so be sure that you are purchasing the correct item!

DBT Skill 2: Mindfulness
All credit to: Lane Pederson, PsyD, LP, DBTC

DBT Skill2: Mindfulness
All Credit to: Lane Pederson, PsyD, LP, DBTC

It's pumpkin season! For this month's nutrition psychiatry series, we are going to look at pumpkin as a brain-booster food.

Pumpkin AKA winter squash is rich in vitamins, minerals, antioxidants and full of fiber that promote overall good health.

As a brain booster, pumpkin is rich in "prebiotic fiber which feeds the healthy bacteria in the gut to help balance the microbiome, reduce inflammation and support elevated moods. It is a natural source of serotonin, a neurotransmitter associated with reduced symptoms of depression. Pumpkin is an excellent source of potassium, a nutrient whose deficiency has been linked to depression. (Source: https://umanaidoomd.com/)

Pumpkin seeds contain significant brain benefits that promote feelings of calm from it's high magnesium content, and feelings of happiness by helping produce serotonin.

Pumpkin is also a good source of zinc, iron and copper.

Zinc plays "a key role in the regulation of communication between the brain cells that impact brain development, memory, and learning. Zinc deficiency is linked to a number of neurological conditions, including epilepsy, Alzheimer’s, schizophrenia, and depression. Iron is another mineral that plays an integral role in the day-to-day functions of the brain and development. Iron deficiency can lead to fatigue, headaches, and anxiety. Iron deficiency is a widely known cause of impaired cognitive, language, and motor development. Copper plays a key role in brain function and development and is required for essential enzymes that supply the brain with energy. A proper balance of copper is key because too little or too much can cause brain disorders, including Alzheimer’s, Parkinson’s, Menkes, and Wilson’s diseases." (Source: https://familyhealthadvocacy.com/the-fascinating-science-of-how-pumpkin-seeds-help-brain-function/)"

Dialectics - thinking in shades of gray instead of black-or-white

Dialectical Behavior Therapy (DBT) is a type of therapy that are structured for people who have intense emotions. DBT "help people find balance, be mindful in the moment, manage distress, regulate emotions, and have better relationships." In this weekly series I will be sharing 5 main skill modules from The DBT Deck for Clients and Therapists by Lane Pederson. Just like learning any other skill, practice makes perfect. It's important to put these skills into regular use.

If you are looking for resources about psychiatric medications, https://medlineplus.gov/ is a reliable source of information.

MedlinePlus - Health Information from the National Library of Medicine Find information on health conditions, wellness issues, and more in easy-to-read language on MedlinePlus, the up-to-date, trusted health information site from the NIH and the National Library of Medicine.

Nutrition Psychiatry Series:

Nutritional psychiatry: Your brain on food - Harvard Health ...

Coping skills are important skills to have in times of distressing situations or having distressing emotions. We need to develop a menu or a tool box of skills we can pull from during difficult times.

HOME Holistic Mental Health Care For You We strive to offer a whole person approach in treating mental disorders. We recognize the variabilities that exist between different bodies and experiences. Get Started Cheryl Dann Request An Appointment We strive to incorporate SAMSHA’s 8 dimensions of wellness...

"Children learn how to regulate their emotions through "co-regulation." The better we can soothe them when they are agitated, or support them when they are low, the better they "absorb" how to do this for themselves." 💕 - Stuart Shanker

♡ If you would like to be kept in the loop on everything Synergetic Play Therapy or get resources to support you on your therapist or parent journey, join us here: https://linktr.ee/synergeticplaytherapy ♡

This week is National Su***de Prevention Week.

"While there is no single cause for su***de, there are risk factors and warning signs which may increase likelihood of an attempt. Learning them can save lives."

Risk factors, protective factors, and warning signs While there is no single cause for su***de, there are risk factors and warning signs which may increase likelihood of an attempt. Learning them can save lives.

SEPTEMBER is SELF-CARE AWARENESS MONTH
Tips for self-care:

Live Healthy. Eat healthy foods, get enough sleep, exercise regularly, and avoid drugs and alcohol. Manage stress and go for regular medical check-ups.

Practice good hygiene. Good hygiene is important for social, medical, and psychological reasons in that it not only reduces the risk of illness, but it also improves the way others view you and how you view yourself.

See friends to build your sense of belonging. Consider joining a support group to make new friends.

Try to do something you enjoy every day. That might mean dancing, watching a favorite TV show, working in the garden, painting or reading.

Find ways to relax, like meditation, yoga, getting a massage, taking a bath or walking in the woods.

Source:

Taking Good Care of Yourself Work Toward Goals Care for Yourself Build Strong Connections Meditate Working Toward Goals People in recovery offer the following suggestions:

It Only Takes a Bite of a Ma*****na Edible to Send a Child to the Hospital MONDAY, Aug. 28, 2023 (HealthDay News) -- Brightly colored "edibles" can be tempting for young kids and are more widely available now that many U.S. states have legalized cannabis for recreational and medical use.Unfortunately, it doesn’t take much of an edible to make a small child very sick, new...