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One of the less-talked-about mental health conditions today is postpartum depression (PPD). A CDC study shows that about one 1 in 10 women in the US reports symptoms of depression after giving birth; in some states, it’s 1 in 5. But despite its prevalence, almost 60% of those women do not receive a clinical diagnosis. And if any group needs support, it’s new mothers, yet of those who do screen positive for the condition, less than 25% receive follow-up care, often because they don’t fully understand their symptoms or are worried about a perceived stigma around the condition.
During the pandemic, PPD levels in new mothers have been higher than normal. It’s thought that this is due to the general stress that hit us all during this life-threatening global event, as well as necessary hospital covid-19 policies like quarantining, separating family members in the birthing area, and reducing skin-to-skin contact between mother and baby after birth.
In general, postpartum depression can be a highly disruptive condition if not addressed – and often comes at a time when women are still trying to recover from the physical effects of childbirth – so it’s important to raise awareness of what it is, what causes it, who it affects, and ways to cope with it.
What Is Postpartum Depression (PPD) & What Causes It
Postpartum depression (sometimes called peripartum depression) is a serious mental health condition that involves the brain and affects behavior and physical health. Much more than the “baby blues”, PPD causes sad, flat, or empty feelings that don’t go away and often interfere with your day-to-day life. You might feel unconnected to your baby, as if you are not the baby’s mother, or as if you can’t love or care for the baby. These feelings can be mild to severe.
 Symptoms of postpartum depression are similar to symptoms for depression (see our symptom list here), but may also include these symptoms which can last for weeks or even months:
Crying more often than usual
Feelings of anger
Withdrawing from loved ones
Feeling numb or disconnected from your baby
Worrying that you will hurt the baby
Feeling guilty about not being a good mom
It’s thought that normal pregnancy hormonal changes in estrogen and progesterone may trigger symptoms of postpartum depression. In the first 24 hours after childbirth, these hormones quickly drop back to normal pre-pregnancy levels, and scientists think this sudden change may lead to depression in some women. Levels of thyroid hormones may also drop after giving birth, and in some women, low levels of thyroid hormones can cause symptoms of depression.
In addition, social and psychological factors play a large role in determining who develops PPD and who does not. For example, women with lower or poorer quality social support, and less stable domestic situations may be at increased risk of PPD. Also, a family or previous history of depression, having multiples like twins or triplets, being a teen mom, or experiencing a preterm birth and/or birth complications can also increase the risk of PPD. It’s also important to note that PPD can also occur in women with a healthy pregnancy and birth.
Treatment Of Postpartum Depression
The best way to know is to watch carefully for the symptoms described above, in yourself or your loved one who recently gave birth. If you notice any, the first step to getting treatment is to talk to your health care provider or mental health professional who can diagnose and prescribe a course of treatment.
Like other types of depression, postpartum depression can be managed with talk therapy, medication, lifestyle changes, and a supportive environment, or a combination of all of these. Women who are nursing should discuss the risks and benefits of medication with their doctors.
 Tips For Coping With Postpartum Depression
In the meantime, here are some tips to help you cope with postpartum depression (note, these do not replace treatment with a trained professional):
Talk to your partner, friends, and family about your symptoms and your need for support.
Don’t overdo it on housework and baby care once home from the hospital; balance these duties with your partner or a loved one or try to get outside help if that is not possible.
Join a support group of new parents, many of which are now online, making them easier to attend - try looking here or here.
Eat a healthy, balanced diet - again, ask for cooking help from friends and family, or consider a meal delivery service.
Get physically active, as much as possible - even if just a 20 min walk around the block; researchers have found that those who engaged in at least 2 hours per week of moderate intensity exercise were less likely to report depression or anxiety symptoms after birth.
Engage in mindfulness and relaxation, such as meditation or yoga.
Consider Telebehavioral Health
Telemynd offers patients the ability to connect with providers from the safety and convenience of their homes. If you’re a patient, request an appointment online or call our live support for assistance in scheduling care today! If you’re a behavioral health provider looking to join our network, see all the benefits and learn how to apply here.
Sources
Centers for Disease Control
US Department of Health and Human Services, OASH
Postpartum Support International (PSI)

When it comes to certain holiday celebrations like the 4th of July, it can be common to use fireworks. However, the noises, smells, and lights from fireworks can be distressing for those with post-traumatic stress disorder (PTSD). PTSD can affect war veterans, first responders like paramedics or firefighters, and those who've experienced other traumatic events.
Fireworks and other loud sounds can trigger PTSD symptoms. However, it is possible to plan and use strategies and techniques to cope.
What Is PTSD?
PTSD is a condition that can develop as a result of trauma. The clinical definition of trauma is experiencing a threat of death or serious injury, sustaining serious injury, or actual or threatened violence. PTSD can develop if a person:
Directly experiences the trauma. Witnesses someone else experiencing it. Learns that it happened to a close friend or relative. Is indirectly exposed to trauma, like first responders. The signs and symptoms of PTSD include:
Experiencing disturbing intrusive thoughts, such as nightmares or memories of the trauma. Avoiding things related to the trauma, like people, places, and thoughts. Having negative feelings or thoughts, like excessive self-blame. Being highly reactive, highly irritable, hypervigilant, or easily startled. Going through a traumatic event does not necessarily mean that PTSD will develop, and different experiences can be traumatic for different people. Research suggests that up to 32% of first responders, more than 30% of veterans of the Iraq and Afghanistan wars, and as many as 12% of adults in the general population have PTSD.
Effects of Fireworks on PTSD
Fireworks during Independence Day or other celebrations may cause a person with PTSD to become highly reactive, especially if the traumatic event they experienced involved  loud noises like explosions, gun fire etc. This is why fireworks are triggers, because they can set off a memory or a piece of the traumatic experience.
During a firework display, those with PTSD may:
Feel on edge. Have a strong reaction to the flashing lights. Be easily startled by the sound. Experience flashbacks of the traumatic event. Feel numb or emotionally distant. Feel a lack of control over the situation. Use drugs or alcohol to cope with unwanted thoughts and feelings. How Trauma and Triggers Affect the Brain
A traumatic event like an explosion can cause an intolerance to loud sounds. For veterans, in particular, blast exposure has been shown to significantly increase the chances of sound intolerance, including that of fireworks. This is a result of how the brain operates during a traumatic experience.
Fear Circuitry
Trauma impacts what scientists call the "fear circuitry" in the brain, an inherent protective mechanism. During a traumatic event, the fear circuitry kicks in, and the prefrontal cortex — the part of the brain involved in thought and planning — works less.
This means that the person re-experiencing trauma goes into survival mode and is not able to think through the situation and rationalize what is happening.
Furthermore, during a traumatic event, the brain encodes memories differently than it normally does. For instance, the brain may recall the sounds and smells of an explosion but not the time of day it occurred.
Emotional Responses
When a person with PTSD hears fireworks, their brain's fear circuitry kicks in. It mostly connects with the sounds, smells, and sight, and not the context of the situation. As a result, a person cannot easily tell themselves that a celebration with fireworks is occurring and that it is not a life-threatening situation. Instead, they feel anxiety and fear and survival mode kicks in telling them to act to protect themselves.
Strategies and Tips to Prepare for Fireworks
If someone experiences PTSD symptoms from fireworks, it's important to follow strategies like planning ahead, creating a safe environment, leaning on social support, and seeking professional guidance.
Plan Ahead
Some tips on how individuals can effectively prepare for holidays and events include:
Practicing self-compassion and remembering that trauma reactions do not indicate weakness. Rather, it is how the brain has learned to cope. Reminding themselves that it took them time to train to be on alert for threats. Therefore, it will take them time to retrain themselves so that they are not on high alert when no threat is present. This protective reaction is normal and okay. Using ongoing reassuring self-talk, such as telling oneself that the current environment is safe and that upcoming fireworks are for a specific celebration. Finding out ahead of time if fireworks will occur. Using self-care to feel and function as well as possible, such as good sleep, journaling, and avoiding the use of substances. Having calming techniques prepared that can be used when triggered, like mindful breathing exercises. Create a Safe Environment
Creating a setting that feels safe can help people enjoy the holidays. Ways to do this include:
Staying inside and watching fireworks on television. Staying in a comforting room without windows or where blinds or curtains can be drawn. Sitting in a comfortable chair with a weighted blanket. Being surrounded by trusted loved ones and mementos from loved ones. Listening to music or sounds that are calming Lean on Social Supports
Reaching out to loved ones can go a long way toward mental and emotional well-being. Consider the following actions:
Talk with trusted people about thoughts and feelings as the event approaches. Invite a trusted person to join at an event for moral support. Invite loved ones to spend the holiday or celebration in a way that does not involve fireworks or other triggers. Seek Professional Guidance
Meeting with a mental health professional can help develop coping strategies tailored to the individual. Different people with PTSD can have different triggers, and a therapist can help understand someone's unique situation.
Help a Loved One With PTSD
When someone is struggling internally, it is not uncommon for them to feel like they have to remain silent. Taking the initiative to help in various ways can mean the world to them. This can include:
Showing them compassion. Using supportive and comforting words like, "You are safe, and I am here with you." Sitting with them away from the rest of the celebration and talking them through calming techniques Asking guests how they feel about fireworks and avoiding them when planning a celebration. Tools and Techniques for Immediate Relief
It is also possible to manage unexpected fireworks or other loud noises with mindfulness exercises, technology aids, and medication to help feel safe.
Mindfulness and Relaxation Techniques
Calming or grounding techniques can help to bring a person back to the present moment when they feel anxious or panicked. Here are two techniques that can help.
5-4-3-2-1 Exercise
Take these six steps to connect with the senses and return the mind to the present surroundings:
Sit comfortably, close your eyes, and take deep breaths. Open your eyes. Then, name five items present in the area and state their colors. Try to identify four different sounds. Touch three different things and notice how they feel. Try to identify two different smells. Notice and identify one taste, perhaps the lingering flavors of the last meal or the minty flavor of chewing gum. Deep Breathing Exercise
When feeling anxious, breathing tends to be shallower, as the air does not reach the belly, and the brain receives less oxygen. This makes it harder to think clearly in a difficult situation. When experiencing stress or a trauma trigger, follow these five steps:
Close your eyes and lay one hand on the chest and the other on the belly. Pay attention to and visualize the air entering through the nose, into the lungs, and the belly. With each breath, be sure that the hand on the belly comes out further than the one on the chest. Pay attention to and visualize the air leaving the belly, then the chest, and then the nose. Repeat these four steps with subsequent breaths. While doing grounding techniques, it can also be helpful to remind oneself that the current situation is safe and temporary and that it will pass.
Technology Aids
Distractions from fireworks or other upsetting noises can help ease anxiety at the moment. For instance, using noise-canceling headphones or earplugs can help reduce sound. Another tip is to use a smartphone app that provides calming sounds and visuals.
Medication
Medication can help manage anxiety or panic. Some medications are prescribed on a daily basis, and others are to be taken as needed in an anxiety-provoking situation. You should always talk with your provider about medication changes, uses, and the best options suited to your individual needs.
Long-Term PTSD Management
It is important to note that short-term strategies to avoid fireworks or other triggers are not meant to be the ultimate solution for managing PTSD. While it may feel more comfortable in the moment to avoid triggers, doing so can actually worsen the problem in the long term. The key is to not only prepare for the day itself but to also take actions that can promote recovery in the long run.
Community Resources
Support groups for trauma survivors can provide a sense of community and solidarity, as well as a place to give and receive support and coping strategies. Such groups may be located within the community, such as community centers, hospitals, and mental health resources.
Mental Health Treatment
Ongoing behavioral therapy is fundamental to treating PTSD. It can help people identify their triggers and develop coping strategies that are uniquely helpful to them. Moreover, evidence-based cognitive-behavioral therapies can help alter a person's fear structures and help to retrain their brain’s processing.
Telemynd is here to meet the needs of those who deal with PTSD. Both treatments and therapy are available through virtual appointments. These allow for convenient and private services from the comfort of home.
Long-Term Emotional Safety Is Possible
It is possible in the long run to respond to triggers rather than just react to them, and it is never too late to reach out for help. Telemynd is here to support military members, their loved ones, and anyone dealing with PTSD or other mental health conditions. Click here to get connected with Telemynd's services.
 

Visualizing success is a powerful tool, and crafting a vision board is a creative way to manifest your goals. In this step-by-step guide, we'll explore why vision boards work, provide materials and preparation tips, and offer insights on doing it solo or with a group.
Why Vision Boards Work
Unlocking the Power of Visualization: Understand the impact of visualizing goals on the subconscious mind and how it influences positive thinking. Testimonials from Celebrities: Dive into success stories from celebrities who credit vision boards for their achievements, such as Oprah Winfrey, Ellen DeGeneres, and John Assaraf. Getting Started: Materials and Preparation
Materials Needed:
Poster board Magazines Scissors Glue Markers Digital Option: For a modern twist, consider using digital tools like Canva or Pinterest to create a virtual vision board. These platforms offer a wide range of images and customization options.
Setting the Right Mindset: Choose a quiet and comfortable space for your creative process. Set the right mindset by reflecting on the positive changes you wish to manifest.
Reflecting on Your Goals
Self-Reflection:
Consider short-term and long-term goals across various aspects of life. Identify key areas such as career, relationships, personal development, and health. Tips for Solo Vision Boarding:
Collect images and words that deeply resonate with your aspirations. Arrange and glue items strategically to create a cohesive narrative. Personalize your vision board with meaningful touches and embellishments. Regularly revisit and reflect on your vision board to stay aligned with your goals. Group Vision Boarding
Benefits of Group Vision Boarding:
Share goals and aspirations with others for mutual inspiration. Organize a vision board party to create a collaborative and supportive atmosphere. Hosting a Successful Event:
Provide a variety of materials and resources. Encourage participants to share their visions and goals. Foster an environment of encouragement and celebration. Bringing Your Vision Board to Life
Daily Integration Strategies:
Place your vision board in a visible location to reinforce your goals. Regularly revisit and update your goals as circumstances change. Use affirmations and visualization techniques to strengthen your commitment. Troubleshooting and Adjusting Goals
Common Challenges:
Address challenges in goal-setting, such as procrastination or self-doubt. Emphasize the importance of flexibility and resilience in adapting goals to changing circumstances. Embark on the new year with a clear vision and a positive mindset. Share your vision board experiences and goals with our community, and let's inspire each other to manifest success in 2024.

As the school year gets going, kids will be coming home with homework. Whether they need to do the assigned reading, complete worksheets, or finish an assignment online, they will need a space to get their work done. Giving kids a well-organized, pleasant space for studying, as well as time and support, will ensure they can do their best work.
Parents can help their kids establish good study habits by planning ahead and setting up a workspace and routines for getting homework done.
Workspace for Studying
Giving children a designated space for schoolwork is beneficial. Having a space that is already cleared off and set up for homework allows them to get started without fussing with cleaning and organizing before they can work. If homework space needs to do double-duty as a dining table or living space, set up bins or other containers to hold homework materials. That way, students can pull out a single container to get started rather than hunting down everything they need from other areas of the home.
Make sure kids have enough space for their materials, including a laptop or Chromebook. Set homework space near an electrical outlet so they can easily plug in their computer if they need to. Adjustable lighting, such as multiple desk lamps or overhead lights with a dimmer switch, can help them see to work and prevent glare on a monitor screen.
A workspace should be comfortable — but not so comfortable that it’s easy to doze off. Teens might prefer to work on their bed, but that can be distracting and lead to misplaced papers or books. Younger kids may need furniture that’s the right size for their smaller bodies. Child-sized chairs, tables, and desks can make it more comfortable to sit and focus on work.
Décor to Enhance Learning
In addition to making sure the homework space has adequate lighting and plenty of elbow room, giving the space pleasant touches can be useful as well. Well-thought-out décor can improve mood and help kids enjoy being in their study space.
Color psychology explains how color choices can set the mood for a workspace. Bright, light colors like pale blues and greens have a calming effect. Highly saturated colors like emerald green or royal blue may feel energizing. Warm colors like reds and oranges make rooms feel warmer, even if they are the same temperature as the rest of the building. Choose paint and furniture colors that enhance a student’s mood as well as suit their preferences.
Adding art or other wall décor can make a space more interesting. Parents should be thoughtful about what decorations they add to a homework space. One study showed that young students in a classroom with bold décor didn’t perform as well as students in an undecorated classroom. Select art that is pleasant but not distracting.
Plants and flowers are another element that can enhance a study space. Research shows that plants improve concentration and memory. Plants in a workspace can also reduce stress. In addition, plants are natural filters, and they can improve indoor air quality.
Minimizing Distractions
Many students, especially teens, try to study with a lot going on around them. Kids may have music or TV on in the background. They might have their phone nearby so they can see messages coming in. These distractions can affect their ability to learn.
A study from 2006 found that people who try to learn new information in a distraction-rich environment learned less efficiently. Distractions affect how the brain stores information. While students may be able to take in new information despite distractions, they may not be able to recall it as easily as if they learned it without distractions.
Distractions also lead to poor time management. Answering texts, taking calls, scrolling social media, and clicking links to videos can all take time away from homework. Wasting time on distractions can lead kids to stay up later to finish homework or not finish assignments before the due date.
That’s not to say kids need to do homework in a silent room with no interruptions. Playing music while studying can be beneficial because music improves mood. For most people, instrumental music is best for studying because music with lyrics can be distracting and reduce reading comprehension.
Some students work well when studying with a group of friends or classmates. It’s important for parents and students to honestly assess homework habits, figure out what is helpful, and eliminate negative distractions.
Establishing a Routine
Setting a basic routine for homework can give kids a solid framework for getting their work done. Set up expectations for what time kids should plan to do school work, how many breaks they can take, and what they’re allowed to do with free time before and after school work.
A routine doesn’t have to be the same every day. Busy schedules mean that on some days, kids will need to do homework after dinner, while on other days, they can get started right after school. It can be helpful to have a written schedule that lists activities, family events, and homework times so students know when they need to study each day.
Parents and caregivers can add deadlines and test dates to the schedule. Asking kids to look ahead at upcoming schoolwork demands helps them manage workflow. They can prioritize projects with earlier due dates and set time aside to review for upcoming tests. Parents can check in on their progress and encourage them to stay on track to meet deadlines.
A routine also means parents know when they should be available to help with homework. Adults don’t necessarily have to be in the same room as their kids, but kids should be able to come and ask them for assistance. Adults should also try to avoid activities such as work or important calls that can’t be interrupted during homework time.
The homework routine should also include reasonable breaks. Let kids know they can stand up and move, get a drink, or spend a little time with a family pet. Study breaks are helpful for students of all ages.
Positive Study Breaks
Marathon study sessions with no breaks aren’t good habits for students. Taking breaks for physical activity or a snack is beneficial for the learning process. Research shows that breaks for physical movement improve learning.
Mindfulness techniques for calming the mind and body are also helpful as a study skill. A 2019 study showed that using mindfulness to manage academic stress helped students stay focused and engaged so they could stay on track academically. Tactics such as breathing exercises or focusing on an object to calm the mind can give students a tool for settling their thoughts and refocusing their attention.
Other activities can provide a helpful break from studying and give students an opportunity to use self-care to manage academic stress. Purposeful study breaks can include activities such as:
Time in nature Listening to music Spending time with pets Stretching exercises A short phone call or meet-up with friends Taking a walk Taking a relaxing bath or shower Meditation Many teens may want to hop on their phones when they take a study break. Research shows that using social media to relax while studying isn’t actually helpful. In fact, it may be detrimental to studying. Participants in a 2019 study who took a phone break while doing school work took 19% longer to complete the assignment and solved 22% fewer problems than participants who did not use their phones during breaks. Adults may want to encourage teens to find a different way to relax during homework time.
Getting Extra Help
For some students, an ideal study environment and common sense organization tactics are only the start of academic success. Kids with certain learning differences may need additional assistance managing schoolwork. Parents who have concerns about persistent homework issues or poor grades can talk to teachers and counselors about getting extra help for their students.
Extra help may include assessments and support for learning disorders such as ADHD or dyslexia. For other students, tutoring in challenging subjects can aid them in grasping the subject matter. This may require changes to the study routine or doing homework at the tutor’s office instead of at home. Families can adjust their existing routines and expectations to meet these new needs.
Good study habits will help kids succeed in school, from elementary school through higher education. Giving them a firm foundation of skills for independent learning is a great way to ease their path in school. These same skills can carry over into the workplace and help them achieve lifelong success.

May is Mental Health Awareness Month, an opportunity for individuals, families, and communities to reflect on the value of accepting and addressing mental health conditions. Telemynd believes that all people, no matter their age, gender, work history, or income level, should have access to appropriate mental health care. Moreover, Telemynd is committed to destigmatizing mental health care for civilians, service members, veterans, and their families.
The Stigma Around Mental Health Care
Mental illness is incredibly common. A total of 22% of American adults experience mental illness each year, as do 16% of American children and teens. Getting treatment for mental health conditions is beneficial and effective for most people.
Despite this, only about half of people with mental illness receive treatment for their conditions. This may be due to a lack of access to mental health services or worries about how to afford treatment. Another barrier to receiving care is the fear of stigma attached to mental health disorders.
The American Psychiatric Association identifies three types of stigma relating to mental health conditions and mental health treatment:
Public stigma: Negative or discriminatory attitudes that other people hold about mental illness. Self-stigma: Negative attitudes and internalized shame that people with mental illness have about themselves and their condition. Institutional stigma: Policies from government and private organizations that limit opportunities for people with mental illness. This can include issues such as inadequate funding for research on mental illness and treatment or lack of mental health services compared to services for other types of healthcare. The stigma surrounding mental health care can especially affect groups such as active service members and veterans. Nearly 25% of active duty service members report mental health symptoms. Many avoid seeking care out of concern about what it will do to their careers. The armed forces have tried to address the military mental health stigma by ensuring that getting appropriate care will not affect military careers or security clearance.
In recent years, there have been efforts to break the stigma of mental illness and treatment for mental health conditions. Health insurance companies are now required to cover mental health services so people can access treatment more readily. Many employers offer Employee Assistance Programs (EAP) that help individuals access mental health care when they need it. In addition, discussions of mental health have become more public and widely accepted.
Mental Health Awareness Month 2023: Destigmatizing Mental Health Care
One of the primary goals for Mental Health Awareness Month in 2023 is to break the stigma of mental health and get treatment for mental health conditions. In recent years, celebrities and brands have joined mental health advocates to openly discuss mental health issues and change public perception of mental illness. These efforts are creating a culture of openness and community among people coping with mental health conditions. It helps set a precedent for talking honestly about mental health and shows a path forward for treatment.
TikTok: Social media platform TikTok launched a Mental Health Awareness hub to highlight videos and creators addressing mental health topics and support organizations dedicated to raising awareness about mental health. MLB: Major League Baseball teams have worn green ribbons for Mental Health Awareness Month. Some teams have posted content discussing mental health treatment, with players opening up about their experiences with getting help when they need it. Celebrities: Guns’N’Roses bassist Duff McKagan released a song for Mental Health Awareness Month called “This Is The Song.” He shared his struggles with panic disorders alongside the release. In May 2023, Jason Sudeikis and the cast of the show Ted Lasso visited the White House for a live-streamed conversation about mental health. Singer Demi Lovato has been candid about seeking treatment for bipolar disorder and addiction. British Royal Prince Harry openly discusses his experience with PTSD and how therapy improved his mental health and his marriage, urging others to be open about their own mental health. On Price Harry’s docuseries about mental health, The Me You Can’t See, musician Lady Gaga opened up about her own struggles with PTSD. Social media campaigns: Mental health advocacy groups like the National Alliance on Mental Illness encourage supporters to use social media to normalize discussions about mental health. The organization provides sample social media posts such as “Mental health affects ALL of us. Help us get the word out and start the conversation today! Visit: nami.org/mhm #MoreThanEnough @NAMICommunicate” to build awareness and direct people to resources for getting the help they need. Changing Trends in Acceptance of Mental Health Treatment
The trend toward candid discussions of mental health and mental health treatment has affected how people respond to mental health concerns. In recent years, the Substance Abuse and Mental Health Services Administration has reported steady increases in the number of people seeking mental health care for any type of mental health condition. In 2015, 34.2 million adults aged 18 or older sought treatment for mental health conditions. By 2020, more than 41 million Americans received either inpatient or outpatient counseling or received a prescription to manage a mental health condition.
The changes are affecting groups of people who typically have not been as open to treating mental illness. Historically, men have been less likely to seek out mental health resources. That is changing as treatment becomes more widely accepted. SAMHSA reports an 11% increase in the number of men getting mental health treatment from 2008 to 2019.
The COVID-19 pandemic was another factor in rolling back stigmas about mental health treatment. Fears about illness, stress from changes to work and family life, and the effects of social isolation negatively affected millions of people. The need for help seemed to overcome any concerns about the stigma attached to getting help, and more people sought out treatment in 2020 and 2021. Mental health care providers reported dramatic increases in requests for treatment. Even now, after the worst of the crisis, mental health care providers say they continue to receive calls from prospective patients asking for help with mental health conditions.
Taking Care of Mental Health
Even without fear of stigma, mental health is a complicated issue. People with mental health conditions and their loved ones may struggle to know what will help and how to access care.
Because mental health encompasses a broad range of conditions, there is no one-size-fits-all treatment plan. Some conditions, such as bipolar disorder or depression, are linked to chemical imbalances, so medication is a primary treatment, alongside talk therapy and other supports. Conditions like PTSD occur in the wake of traumatic experiences, so treatments such as cognitive behavioral therapy or working with a service animal may be effective. Some types of mental health conditions are temporary and resolve after treatment; others are lifelong and require continual or intermittent treatment.
Foundational steps can set up success in managing all kinds of mental health conditions. These steps can help people with mental health conditions as well as the people who care about them.
Connect with loved ones: For many people, mental illness can be isolating, so having people to turn to can make it easier to get help and emotional support. Talking to trusted relatives, friends, or colleagues about mental health conditions is a way to gather support. Seek peer support: Talking to others who are experiencing similar mental health struggles can be helpful and affirming. Both people struggling with their mental health and those who care for them can benefit from peer support groups. Identify resources for professional help: Take the time to learn about available mental health services and engage them when necessary. This can include current or former therapists, primary care providers, mental health hotlines, or other resources. Plan out solutions in advance: Knowing what activities soothe mental health symptoms is valuable. Have a set of go-to solutions, such as taking a walk, calling a friend, listening to music, or engaging with nature. Using simple, effective options in the moment can help keep symptoms from escalating. Telemynd Can Help
Telemynd is committed to ensuring access to comprehensive mental health solutions, without barriers. Our providers work to offer care that is appropriate, supportive, and free of judgment or stigma. Our telehealth platform is designed to broaden access to mental health services and remove obstacles to getting care.
Telemynd’s online platform works by matching people with the behavioral health specialists best suited to support them. We have a national network of therapists and prescribers who can address a wide range of mental health needs. In addition, Telemynd providers offer TRICARE-covered mental health services so that military members and their families have access to excellent mental healthcare.
All Telemynd services are conducted via secure video services. Access to mental health care at home offers a greater sense of privacy than having to take time off work or away from family for in-person appointments during business hours. People accessing virtual mental health services may feel less likely to be questioned or judged for seeking care. Virtual behavioral health services also help overcome institutional barriers to care, such as a lack of local providers, transportation issues, or limited office hours.
If you’d like to request an appointment or have any questions, feel free to reach out to the care team at 866-991-2103 or visit telemynd.com

In case you missed it, the new national mental health crisis line launched in July. For those in any kind of mental health distress, including thoughts of suicide, dialing 988 (24/7) immediately connects you with trained mental health counselors who can help you figure out critical next steps. The national health hotline has been several years in the making. Read on to learn how the mental health version of 911 came about. 
What is the 988 Suicide and Crisis Lifeline?
The 988 Suicide and Crisis Lifeline is a national network of more than 200 crisis centers that help thousands of people overcome crisis situations every day. These centers are supported by local and state resources, as well as the Department of Health and Human Services Substance Abuse and Mental Health Services Administration (SAMHSA). The 988 Lifeline provides 24/7, confidential support to people in suicidal crisis or mental health-related distress. 
Modeled after 911, the new three-digit 988 number is designed to be a memorable and quick number that connects people who feel they are in any kind of mental health crisis, with a trained mental health professional. Currently, the number automatically routes calls by area code to the nearest crisis center.
Sources of federal funding for 988 are separate from those of the 911 system, so the new hotline is not pulling any funds away from 911.
Note that veterans can press “1” after dialing 988 to connect directly to the Veterans Crisis Lifeline which serves our nation’s Veterans, service members, National Guard, and Reserve members.
What’s behind the development of 988?
In the past, the majority of people experiencing a mental health emergency ended up dialing 911. The problem is that 911 wasn't set up to address mental health needs, so callers may end up in long lines in an ER, or interacting with law enforcement who may not be trained to handle their specific mental health crisis. Mental health advocates pushed for the new 988 hotline in the hopes that it would become a widely known, safer, and more effective alternative.
In mid-2020, the FCC adopted rules to establish 988 as the nationwide, 3-digit dialing code for people in crisis, and later that year, the National Suicide Hotline Designation Act of 2020 was signed into law. The FCC adopted additional rules in November 2021 to expand access to the hotline by establishing the ability to also text to 988. As a result, covered phone service and text providers in all of the US states and territories were required to direct all 988 calls and texts to the National Suicide Prevention Lifeline by July 16, 2022.
There is significant government investment to back up the new service - Congress and the current administration have dedicated $432 million toward building the capacity of local and backup call centers, and providing associated services, including a subnetwork for Spanish speakers.
"One of the goals of 988 is to ensure that people get the help that they need when they need it, where they need it. And so, when a person calls 988, they can expect to have a conversation with a trained, compassionate crisis counselor who will talk with them about what they're experiencing. If it's the case that they need further intervention, then likely the crisis counselor will connect with a local mobile crisis team," says Dr. Miriam Delphin-Rittmon, the administrator of SAMHSA.
The National Suicide Prevention Lifeline's 10-digit number — 1-800-273-8255 — will remain active, but calls will be routed to 988.
Sources
Substance Abuse and Mental Health Services Administration (SAMHSA): How does the new 988 work?

Dialectical behavior therapy (DBT) is an evidence-based cognitive-behavioral treatment that provides individuals with tools to help reduce negative behaviors and regulate intense emotions. Although it was originally created to treat borderline personality disorder (BPD), it has been effectively adapted to treat other mental health conditions, such as depression, bipolar disorder, and eating disorders. Its objective is to help people understand and accept difficult and often contradictory feelings, and then learn the skills to manage them. Read our overview to learn how it works, who can benefit from DBT, and what treatment looks like.
What is Dialectical Behavior Therapy (DBT)?
DBT is a comprehensive treatment that includes many aspects of other cognitive-behavioral approaches, such as exposure, problem-solving, and stimulus control, as well as cognitive restructuring. In plainer terms, DBT focuses on helping individuals to change unhelpful ways of thinking and behaving while at the same time focusing on self-acceptance. DBT teaches four sets of behavioral skills: mindfulness, distress tolerance, improved interpersonal skills, and emotion regulation, so that individuals have the tools to make positive and healthy changes in their lives.
The key to DBT is the term, dialectical. Here, dialectical means learning to understand how two seemingly opposing perspectives can both be true. In this way, DBT promotes balance and avoidance of “black and white”, “all-or-nothing” styles of thinking. For example, accepting yourself and changing your behavior might feel contradictory, but DBT teaches that it's possible to achieve both goals together. At the heart of DBT are acceptance and change.
Who can benefit from DBT?
DBT has been adapted to treat those with mental health issues such as eating disorders, suicidal and self-harming behavior, bipolar disorder, treatment-resistant depression, and substance use issues. The thinking is that since these disorders are often associated with unhealthy attempts to control intense, negative emotions, DBT’s emotion-regulation approach can help. 
Indeed, multiple research studies have shown that DBT can be effective in treating substance use issues, and decreasing suicide ideation, hopelessness, anger, and depression, and also that the effects of DBT treatment can last for sustained periods of time.
What does DBT treatment look like?
Although highly effective, DBT can take many therapy sessions and multiple months (sometimes over a year) of treatment in order to see change. It typically involves weekly one-on-one therapy sessions, weekly group skills training sessions, homework, and regular therapist check-ins (often by phone or video).
According to the research, DBT treatment consists of four stages which go in order, with each phase having specific goals, such as:
Treating issues related to past trauma
Reducing therapy-interfering or quality-of-life-interfering behaviors, such as suicidal ideation or self-harming
Developing renewed self-esteem and improving day-to-day behavioral skills
Developing the capacity for optimum life experience and for finding a higher purpose.
Please note, if you or a loved one have thoughts of suicide, contact the National Suicide Prevention Hotline at 1-800-273-TALK (8255), Option 1.
If you or a loved one are living with disorders such as depression, an eating disorder, or other self-harming behaviors, consider DBT
DBT treatment requires fairly extensive training in order for behavioral health specialists to offer it to clients. Some get trained in DBT in graduate school or postdoctoral work, and others can get DBT-certified with supervised, on-the-job training. A qualified mental health professional will first assess your symptoms, treatment history, and your goals, and from there, figure out which type of therapy treatment is best for you. Because each illness responds differently to treatment techniques, you’ll want to go with what’s been shown most effective for your diagnosis and symptoms.
Many of Telemynd’s clinicians are DBT-certified. If you’re a client, request an appointment online or call our live support for assistance in scheduling care today! If you’re a behavioral health provider looking to join our network, see all the benefits and learn how to apply here.
Sources Indian Journal of Psychological Medicine BMC Psychiatry Borderline Personality Disorder and Emotion Dysregulation

You or a loved one just received a diagnosis of Adjustment Disorder (AD) from a behavioral health professional. What does it mean? And how is AD different from Anxiety Disorder or Depression? 
Definition of Adjustment Disorder
Adjustment Disorder is a condition that can occur when you have difficulty coping with a specific, stressful life event - for example, a death or illness in the family, getting fired or laid off from a job, significant relationship issues like break-ups or divorce, or sudden change in social settings (more isolation, for example) due to the pandemic. Because of this, Adjustment Disorder can also be referred to as “situational depression.” The inability to adjust to stressful events like these can cause one or more severe psychological and/or physical symptoms. 
According to the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders), in order to be diagnosed with Adjustment Disorder, individuals must have emotional or behavioral symptoms within 3 months of having been exposed to a stressor (like those mentioned above), and symptoms must be clinically significant as shown by one or more of the following: 
Marked distress that is out of proportion to the stressor
The symptoms significantly impair social or occupational functioning.
Stressors that cause AD can even reoccur over time, for example, seasonal business crises, or recurrent hospitalizations for an illness or disability.
Adjustment disorders can affect both adults and children. It’s estimated that each year, almost 7% of adults in the US are diagnosed with AD. These disorders typically resolve over time and with treatment by a behavioral health professional.
Symptoms of Adjustment Disorder
Symptoms vary depending on how the disorder manifests. Adjustment Disorder can be present with these symptoms: 
Anxiety
Depressed mood, sadness
Feelings of hopelessness
Severe changes in emotions manifesting in things like frequent crying
Feeling or acting unusually argumentative
Changes in conduct (i.e., acting up in school or work)
Worry, nervousness, jitteriness
While the symptoms of Adjustment Disorder can be short-term and usually improve over time, they may resemble other psychiatric conditions, such as Major Depression or Anxiety Disorders. So, how can you tell the difference?
How to tell the difference between Adjustment Disorder, Depression and Anxiety Disorder
Individuals with Generalized Anxiety Disorder often have a lengthy and consistent history of anxiety and excessive worry, whereas individuals with Adjustment Disorder only experience their symptoms in times of or in response to stress or change.
You can have both disorders, and Anxiety Disorder can be made worse by stressors such as change or adjusting to new routines. But if you have Adjustment Disorder, you’ll typically see a reduction in your anxiety as you adapt to the change or learn to cope with the stressor, while anxiety and related symptoms are continual for those with GAD.
Similarly, there are key differences between Adjustment Disorder and Major Depressive Disorder, with the two differentiating factors being duration and cause. While Adjustment Disorder traditionally resolves within a matter of months, Major Depression tends to last much longer and only resolves with professional treatment. And while AD is triggered by a specific event, Depression seems to be caused by genetic and psychological factors, and cannot be attributed to a specific event.
Summary of the differences between Adjustment Disorder, Depression and Anxiety Disorder

Regardless of whether you have symptoms of Adjustment Disorder, GAD, or Depression, it is important to know that treatment is available and feeling better is possible. It’s important to start by having a behavioral health professional diagnose your condition, they can then help to manage your symptoms and learn coping skills. Like GAD and Depression, treatment for Adjustment Disorder is typically a combination of individual therapy, family therapy or group therapy, and to a lesser extent, medication.
Has a recent stressful event caused you or a loved one to have symptoms of Adjustment Disorder? 
Telemynd is a national telebehavioral health provider covered with many insurers. You can access licensed psychiatrists, psychiatric nurse practitioners, and therapists from the convenience of your home. Click here to find your current insurance provider and request an appointment today!  
Sources
Johns Hopkins Medicine: Adjustment Disorders
Merck Manual 2020: Adjustment Disorders

In today's fast-paced world, the act of journaling often remains neglected, despite its potential to offer solace and self-expression. While its popularity might have waned with adulthood, revisiting journaling can yield profound benefits for emotional release and self-care. Whether you consider yourself a proficient writer or not, the practice can become a valuable tool for navigating life's challenges.
Rediscovering the Power of Writing
While the thought of journaling might seem like an extra burden after a long day, it's important to recognize that it's far from being as mentally taxing as composing work emails. The simple act of reflective writing has been extensively explored by researchers and mental health experts. Their findings highlight its potential to enhance mental calmness, self-awareness, self-expression, and even physical well-being. In this exploration, we'll delve into the world of journaling for self-care and learn how it seamlessly intertwines with mindfulness practices.
The Essence of Journaling
Despite technological advancements, the art of journaling persists as an ancient tradition that transcends typewriters, keyboards, and smartphones. It's about capturing thoughts and emotions through written words, creating a private realm for self-expression. Unlike work-related tasks or social media updates, journaling is a personal endeavor intended solely for the writer's benefit—a medium for recording thoughts and current emotional states.
In a world bombarded with news and social media updates, journaling might appear outdated. However, scientific research underscores the powerful impact of deliberate journaling on both mental and physical health.
Healing through Words
Beneath the surface, journaling's benefits extend to physical well-being. Studies have delved into the effects of expressive writing on individuals with high blood pressure. Remarkably, blood pressure levels significantly dropped after participants engaged in writing therapy for four months. Similarly, parents dealing with emotionally or behaviorally challenged teenagers experienced reduced blood pressure after practicing self-care journaling for six weeks.
The intricate interplay between mental and physical well-being is evident in deeper investigations. Journaling has emerged as a potent therapeutic tool for individuals grappling with mental health conditions. From heightened emotional management to improved well-being and daily functionality, its healing impact is undeniable. Research reveals that just a month of consistent journaling can lead to decreased depression and anxiety symptoms, coupled with increased resilience. Intriguingly, it's even being explored as a formal treatment for individuals diagnosed with major depressive disorder, often complementing other therapeutic methods.
Unveiling the Benefits of Journaling for Self-Care
The realm of journaling offers numerous advantages:
A Refuge for Emotions: Your journal becomes a sanctuary for all emotions, providing an outlet for emotional release. Journey to Self-Discovery: Engage in self-exploration, nurturing personal growth and self-awareness. Navigating Emotions: Journaling helps process intricate emotions, fostering emotional regulation. Pathway to Well-being: Through introspection and expression, it contributes to holistic wellness. For many, opening a journal and putting pen to paper becomes akin to meditation—a serene space for contemplation.
Starting Your Journaling Journey
Initiating your journaling journey is simpler than it appears. It requires taking that first step—pick up a pen or open a document and let your thoughts flow. While the blank page might feel intimidating, the key is to begin the process.
Integrating Journaling into Your Self-Care Routine
Cultivating any new habit demands effort, and journaling is no exception. True benefits emerge through consistent practice, fueled by a touch of self-discipline. Achieve success with these tips:
Curate Your Environment: Choose a serene setting devoid of distractions, creating an ambiance conducive to reflection. Consider incorporating calming elements like aromatherapy or soft music. Master the Timing: Opt for moments of mental clarity, possibly at the start or end of the day. Avoid fitting it between tasks to ensure genuine engagement in self-reflection. Frequency Matters: Commence with a structured routine, transitioning to intuitive, need-based sessions as journaling becomes a habit. With persistence, journaling becomes seamlessly woven into your life, offering mental health benefits within arm's reach.
Prompts to Ignite Inner Dialogue
Harness the potential of expressive writing therapy using these prompts:
Gratitude in the Present: Reflect on today's positives and events. Confronting Challenges: Explore current life hurdles and emotions. Anticipating the Future: Set goals for the week ahead, envisioning your journey. Influential Moments: Recall your best and worst days, delving into their significance. Childhood Reverie: Unearth a childhood memory that shaped you. Limitless Possibilities: Imagine a day without constraints—how would you spend it? Futuristic Visions: Where do you envision yourself in five years? These prompts serve as guideposts, unveiling treasures within your mind and heart.
Writing the Next Chapter of Self-Growth
In conclusion, the merits of journaling for self-care extend beyond immediate relief. Its impact resonates through physical health enhancement, stress reduction, and well-informed decision-making. This introspective journey lays the foundation for personal growth and enlightenment—an avenue to harness your potential. Step into the realm of journaling for emotional release and self-discovery, and let your transformative writing journey unfold.

In April, the Defense Department recognizes military children in an awareness campaign to make sure the well-being and mental health of the youngest members of our military community are brought to light. The DoD says about the Month of the Military Child that the goal of the campaign is to “highlight the unique challenges of military children. Our goal is to improve their quality of life and help mitigate the demands they experience from all the transitions, such as frequent moves, parental separations for military training, and worrying about their parents when they're deployed.”
Unique challenges faced by military children
Unlike kids whose parents are not military, this community of children moves 6 to 9 times on average during their school years. In the past, we’ve written about this particular challenge and have highlighted research that shows that military kids who move frequently are significantly more likely to have mental health issues such as depression or anxiety and that in fact, age is an important predictor of the impact on mental health, i.e., military kids aged 12-17 are four times as likely to need help from a mental health professional as military kids aged 6-11. This makes sense intuitively, as teens are already going through the changes and stresses of puberty. In addition:
Students involved in sports who move later in the year can miss team tryouts, or the new school may not offer the same athletic programs. Kids who move may feel the loss of having to end close relationships with friends at a previous school. It’s more difficult for kids to gain acceptance in a new school where cliques and social networks are already established. In addition to frequent moves, other stressors of military life impact kids. For example, when their parents are deployed, they may miss big milestones such as birthdays, holidays, school and sports events, and graduations. 
Resources for families
We’ve written articles in the past about how parents, teachers, and other community members can help monitor military kids for signs of mental health issues. For example, these warning signs should not be ignored:
Kids who talk about fears or worry frequently Complain about frequent stomach or headaches with no known medical cause Are in constant motion and cannot sit still  Sleep too much or too little, have frequent nightmares or seem sleepy during the day Are spending more and more time alone, are not interested in playing with other children, or have difficulty making friends Struggle academically or have experienced a recent decline in grades Repeat actions or check things many times out of fear that something bad may happen. Have lost interest in things that they used to enjoy As part of publicizing Military Children Awareness Month, the Department of Defense also wants military parents to know that support exists for their kids year-round. For example, at the installation level, there are typically child development centers, youth centers, Military and Family Support Centers, and family life counselors. Off the installations, there is community-partner support for military children through schools and organizations such as 4-H and the Boys and Girls Clubs of America. In addition, the DoD’s militaryonesource.mil website has updated resources and events which are dedicated to the Month of the Military Child.
A DoD spokesperson said, "I'd like us to remember what military children's lives are like and how unique their challenges are. It's quite incredible when we think about the transitions they go through that most children don't, and our military children are so resilient through it all." 

Erratic. Volatile. Complicated. These are the unfortunate words that people often think of when they think of someone with a diagnosis of schizophrenia - which in turn has caused a stigma that has lead to fear and isolation for those most vulnerable. A movement has developed, made up of scientists, medical professionals, mental health advocates, and those with the diagnosis, to change the name. In this week’s article, we’ll look at the pros and cons of the name change proposition as well as explain what led to the idea in the first place.
What is Schizophrenia?
Schizophrenia is a brain disorder that affects less than 1% of the population. When it’s in its ‘active phase’, symptoms can include delusions, hallucinations, disorganized speech, trouble with thinking, and lack of motivation. Research has shown that schizophrenia affects men and women fairly equally but may have an earlier onset in males. As with any illness, the severity, duration and frequency of symptoms can vary. The symptoms are why Dr. Eugen Bleuler named the disorder in 1908 - the term ‘schizophrenia’ derives from Greek words for “split mind” - because Dr. Bleuler thought the disease was characterized by a “splitting of psychological functions” where “the personality loses its unity.” But it turns out the condition was named erroneously.
Researchers believe that a number of genetic and environmental factors contribute to the cause of schizophrenia, as well, life stress may also play a role in the start of symptoms. But since multiple factors may contribute, scientists aren’t yet sure of the exact cause in each individual case.
Modern Treatment Means Symptoms are Very Manageable
While there is no cure for schizophrenia, the good news is that research has led to innovative and safe treatments which means most symptoms will greatly improve and the likelihood of  recurrence is diminished. A combination of pharmaceutical treatment and therapeutic treatments such as cognitive behavioral therapy or supportive psychotherapy may reduce symptoms and enhance functioning. Additional treatments are aimed at reducing stress, supporting employment, and improving social skills.
Yet a Stigma Still Exists
So even while treatment helps dissipate symptoms, the complexity of schizophrenia may help explain why there are misconceptions about the disease. Contrary to what Dr. Bleuler thought when he named the disease over one hundred years ago, schizophrenia does not result in split personalities or multiple personalities. Most people with schizophrenia are no more dangerous than people in the general population. However, you’d never know this based on how people with the diagnosis are portrayed in TV, film, and other media. And as with most stigmas around mental health issues, stigmas perpetuate fear, make “others” out of those with the diagnosis, and in turn encourage isolation - all of which worsen the lives of already vulnerable individuals. Research has found that “public, anticipated, and self-stigma decrease healthcare seeking and treatment adherence, and create barriers to pursuing independent living” for those living with the condition..
Would a Name Change Help Reduce the Stigma?
This is how the idea of renaming schizophrenia came about. Said a recent New York Times article, "The idea is that replacing the term ‘schizophrenia’ with something less frightening and more descriptive will not only change how the public perceives people with the diagnosis but also how people with the diagnosis see themselves." Japan and South Korea have already changed the name to “Integration Disorder '', which is the term for which many in the re-naming movement are advocating.
Most of the mental health community is behind the name change. A survey by the World Psychiatric Association showed that approximately half of mental health professionals around the world believe schizophrenia needs a new label, and over half believe the term is stigmatizing. Another 2021 poll found that 74% of stakeholders (mental health professionals, family members, researchers, government officials, and more) found the name stigmatizing and favored a name change.
In the Meantime, How Can We Help Reduce the Stigma?
Regardless of where you stand on the name change, the most important thing is to understand that schizophrenia is a physical disease of the brain - and like other medical diseases - it is treatable today. Much research has been done on how to reduce the stigma around this diagnosis, and that research has found that if we commit to educating society about schizophrenia, promote accurate representations of schizophrenia, and prioritize advocacy, we may help reduce the stigma.
Sources
The New York Times: ‘Schizophrenia’ Still Carries a Stigma. Will Changing the Name Help?
American Psychiatric Association: What is Schizophrenia?
National Alliance for Mental Illness: The Consequences of Stigma Surrounding Schizophrenia
Schizophrenia Bulletin: Reducing Stigma Toward Individuals With Schizophrenia Using a Brief Video: A Randomized Controlled Trial of Young Adults

The Importance of Maternal Mental Health
The journey into motherhood is transformative, bringing joy and challenges, including significant mental health considerations. Maternal mental health is crucial for the well-being of both mothers and their families, yet it's often overshadowed by a focus on physical health. Recognizing this, Telemynd provides essential support to expecting, new, and current mothers, focusing on accessible and comprehensive mental health care personalized to your needs.
Understanding Maternal Mental Health
Maternal mental health encompasses a spectrum that includes conditions like prenatal anxiety and postpartum depression, among others. If left unaddressed, these issues can significantly impact the long-term well-being of both mother and child. Telemynd recognizes the critical need for early intervention and support, providing mothers with resources for understanding, healing, and resilience as they navigate these challenging terrains.
Tailored Support with Telemynd
Telemynd's approach is personalized, recognizing that every mother's experience is distinct. Our licensed mental health professionals have extensive experience working with the situations that impact new mothers. Additionally, Telemynd’s focus on mental health in the military community allows us to provide empathetic and informed care to this specific population of mothers. From handling emotional fluctuations to tackling the deep challenges of motherhood, our providers are dedicated to supporting each mother through their unique journey.
Ease of Access to Care
We prioritize making mental health care accessible and convenient for mothers, utilizing secure virtual platforms for consultations. This approach ensures that help is available when and where it's needed, removing barriers like scheduling conflicts or travel constraints, which are especially pertinent for mothers. To start your journey with Telemynd, click here.
Comprehensive Services for Mothers
Telemynd offers a wide range of mental health services, including therapy sessions, psychiatric evaluations, and medication management. Our services are designed to address the multifaceted aspects of mental health, supporting mothers in every step of their journey towards well-being.
Getting Started: A Streamlined Process
Scheduling an Appointment: Contact us through our website or call our care team to schedule your first appointment. Our friendly and compassionate team members will assist you through a hassle-free scheduling process. Matching with the Right Provider: We believe in the importance of a strong therapeutic relationship. Our personalized matching process ensures you're paired with a provider who understands your specific needs. Your Initial Consultation: Your first session is focused on establishing a connection and starting your personalized plan for care. Ongoing Support: We provide the flexibility to schedule follow-up appointments at your convenience, adapting to your evolving needs as you progress. Telemynd is also covered by TRICARE, ensuring that active-duty service members, veterans, and military dependents receive the support they need.
A New Era in Maternal Mental Health
Telemynd is committed to transforming mental health care for military families, ensuring that expecting and current mothers receive the compassionate, accessible, and tailored support they need. By addressing the distinctive challenges of military life and motherhood, we provide specialized care that makes us the ideal ally for military moms on their mental health journey. To learn more or to start your journey towards emotional wellness with Telemynd, visit our website or give us a call today at 866-991-2103. 

EMDR (Eye Movement Desensitization and Reprocessing) therapy has been around since the 1980s, and recent stories featuring several well-known media personalities have credited the technique with helping them heal from past trauma. In the news or out, EMDR is an evidence-based, extensively researched therapeutic modality that is commonly used by behavioral health specialists to help support clients’ recovery from past trauma. EMDR has proven particularly effective for those living with PTSD, and as the date draws nearer for US troops to pull out from Afghanistan, we’re focused on sharing vital resources and techniques that can help military families and their loved ones cope with the transition.
What Is EMDR?
In plain language, EMDR is an individual therapy technique aimed at helping people process trauma during therapy in a more detached way than talking about the event (which can be emotionally intense and often lead them to shut down). It had been thought that emotional pain from past trauma required a long time to heal. But studies have shown that our minds can mend from psychological trauma in a similar way that our bodies recover from physical trauma - and often in as little as 6 to 8 weeks, depending on the individual and their engagement in the program. In fact, one of the important benefits of EMDR is that by using this therapy, people can experience progress that normally can take years. In one study, 77% of combat veterans were free of PTSD symptoms in only 12 therapy sessions.
EMDR works in eight phases. The clinician first learns about the client’s history, while also helping them to create a sense of safety and awareness in the body. Key traumatic memories are identified and reprocessed. After the clinician has determined which memory to target first, they ask the client to hold different aspects of that memory in their mind while using their eyes to track the therapist’s hand as it moves back and forth. As this happens, internal associations arise and the client starts processing the memory and associated disruptive feelings. Once the memories are reprocessed in this way, the brain develops new neural pathways free from the associated negative emotion so that the traumatic memories do not cause the same repeated “fight, flight or freeze” survival response. 
As the psychologist who originated EMDR, Dr. Francine Shapiro said, “unlike straight talk therapy, the insights clients gain in EMDR therapy result not so much from clinician’s interpretation, but from the client’s own accelerated intellectual and emotional processes.” The EMDR International Association has a more specific description of the eight phases here.
How Does EMDR Help Veterans Recover From PTSD?
It’s estimated that almost 4% of the general US population is affected by PTSD — a number that rises to 55% of those who have served in the military. A few months ago, we wrote about PTSD and how it negatively impacts the lives of those suffering from it. For example, remembering and reliving the initial trauma may cause problems at work or at home – triggering an out-of-perspective or inappropriate emotional response to everyday experiences. Individuals who have PTSD avoidance symptoms may do things like avoiding driving a car or visiting certain locations. Others may feel stressed and angry all the time and isolated from friends and family. Left untreated, PTSD can cause adverse impacts on relationships and work, and even dependence on drugs or alcohol.
EMDR therapy has been recognized as effective for PTSD in the treatment guidelines of the US Department of Veterans Affairs (VA) and the World Health Organization (WHO). EMDR treatment options for veterans range from intensive daily therapy sessions to weekly sessions. In multiple research studies, both frequencies were found to be equally effective, with a substantial decrease in PTSD symptoms ranging between 36% and 95%, depending on the framework of the study. As well, studies show that EMDR therapy can produce stable long-term effects for PTSD sufferers.
But how exactly does EMDR therapy reduce the symptoms of PTSD? As we wrote a few months ago in How Trauma Changes the Brain, stress responses are a protective part of our natural instincts. But in those diagnosed with PTSD, the distress from the trauma remains in the memory, and those upsetting thoughts and emotions can create an overwhelming feeling of being “back in that moment” - even if you are sitting safely at home. 
EMDR therapy is thought to help improve the way the mind processes these memories, which can sometimes be too difficult to do by just talking about them. EMDR  allows guided self-healing to happen in a natural way that has long-term benefits. Moving your eyes in a rhythmic back-and-forth motion in EMDR therapy, while recalling the trauma, causes shifts in the way that you experience that memory, and information from the past is allowed to finally process. Essentially, the experience is still remembered, but the protective need for the fight, flight, or freeze response related to the original event is resolved. In effect, EMDR is helping to ‘retrain the brain’.
If You Or A Loved One Has Been Diagnosed With PTSD, Consider EMDR Therapy
Many behavioral health therapists offer EMDR therapy. Look for therapists who are EMDR-certified. Among other requirements, EMDR certification requires 20 hours of training and 20 hours of clinical practice, 50 EMDR therapy sessions, and adherence to EMDR International Association policies. Telemynd supports veterans and their families, and many of our clinicians are EMDR-certified. Through our national partnership with TRICARE, we’re able to offer you and your beneficiaries access to licensed therapists or psychiatrists from the convenience and privacy of your own home. Request an appointment online or call our live support for assistance in scheduling care today!
Sources
EMDR International Association
Journal of EMDR Practice and Research
Journal of EMDR Practice and Research
Brainline.org

Proper mental health care is essential in any community, but especially in those where it has historically been stigmatized and less available. Due to many factors, including racial trauma and systematic oppression, Black, Indigenous, and people of color (BIPOC) communities have experienced barriers to helpful interventions like therapy and other forms of mental health care. Keep reading to learn more about BIPOC mental health, how to empower mental health in BIPOC communities, and ways to access help when needed. 
Stigma and Current Barriers 
Stigma is prejudice against a specific group of practices, people, places, or nations. It promotes negative stereotypes by labeling a particular group or activity. A substantial amount of mental health stigma in ethnic communities stems from cultural beliefs and negative connotations of help-seeking. 
For instance, in many African American cultures, mental health challenges can be seen as a sign of weakness. Many Asian cultures believe seeking help for mental health conditions is shameful and can reflect poorly on an individual. In some Latinx communities, historical gender roles and the belief that personal matters should be kept private may play a role in avoiding help-seeking. These cultural beliefs can often deter BIPOC individuals from reaching out for support and accessing beneficial care. 
Physical Barriers 
Mental health care services are often unaffordable for BIPOC communities, as research shows that most communities of color typically live below the poverty level. Furthermore, communities of color may have less access to health insurance and have to pay out of pocket for mental health services. Many people in these communities don't have the disposable income to do so, limiting their access to care. 
Mental health providers are also generally located in areas with higher socioeconomic status. Traveling to and from treatment can be an inconvenience for many in BIPOC communities and may also not be feasible. Living at the poverty level, working long hours, and lacking the ability to take time off can also make consistently and conveniently seeking care challenging in BIPOC communities. 
Healthcare Mistrust 
Historically, BIPOC people, particularly members of Black and Latino communities, have felt a sense of mistrust from healthcare providers as a result of the impact of systemic racism that has targeted these communities for generations. 
Current studies show that 7 out of 10 Black Americans feel mistreated by the healthcare system. Experiences like these contribute to the avoidance of seeking care, which can then lead to worsening mental health conditions. 
Lack of Representation 
Historical and current systemic oppression may also contribute to the hesitancy to be vulnerable in BIPOC communities. Finding a therapist who understands race's significant effect on a person's life experiences and traumas is also crucial. With the psychology workforce predominantly made up of white people (84%), BIPOC communities may experience a lack of cultural competence in therapy. This can deter seeking treatment because an individual may feel like their therapist doesn't understand them and cannot help them in the way a BIPOC therapist could. 
Current BIPOC Mental Health Statistics 
Statistics continue to shed light on the prevalence of mental health conditions and the disparities in mental health care for BIPOC communities. A 2022 Blue Cross Blue Shield study examining racial disparities in the diagnosis and treatment of major depression showed that the condition was disproportionately undiagnosed and untreated in Black and Hispanic communities. 
Other studies reveal the stigma surrounding mental health care in BIPOC communities. For example, 43% of Black people and 47% of Hispanic people prefer to handle mental health challenges by themselves instead of seeing a therapist. Furthermore, about 25% of Pacific Islanders and Asian American people receive mental health treatment. The few studies examining mental health care in Indigenous communities also estimated a low percentage of the population accessing care. 
As rates of mental health conditions are often underreported, the percentage of people in BIPOC communities with mental health conditions appears low. Here are reports of mental health conditions, according to the 2017 American Psychiatric Association's report on mental health disparities: 
16% of African Americans  22% of Indigenous people  13% of Asian Americans  24% of people of two or more races  15% of Hispanic Americans   With low percentage rates of reported BIPOC mental health conditions, fewer care options are created for these populations making access to care even more difficult.  
Strategies for Improving Care in BIPOC Communities 
Improving care in BIPOC communities requires a multifaceted approach. With all the factors contributing to stigma and access barriers, mental health professionals need to address these issues and incorporate cultural competence in therapy. The mental health care system can achieve competency in many ways. 
Increase Mental Health Care Accessibility 
Barriers like socioeconomic status, lack of insurance, and physical location can deter people from seeking treatment. Creating low-cost and free community-based programs tailored to the specific needs of people of color can help reduce this barrier. 
Increasing telehealth availability can also help with this access issue. Telehealth allows people to receive mental health care from the comfort and privacy of their own space. It also removes transportation and scheduling barriers, making it easier to seek care when convenient. 
Access to telehealth can not only address location barriers but also allow people of color to cast a wider net for BIPOC therapists who may not have been accessible due to location. Telehealth also creates a more private therapeutic experience, which can help reduce treatment-seeking hesitance due to cultural stigmas. Increasing access to low-cost and state insurance plans, like Medicaid, can also reduce out-of-pocket costs for those with low income. 
Embrace Cultural Differences 
As we mentioned previously, a lack of culturally competent care often deters people of color from seeking treatment. Hiring diverse providers can remedy this issue by creating spaces where BIPOC communities feel comfortable. Having a provider of a similar race or ethnicity may make BIPOC communities feel more understood and at ease when seeking mental health care. 
Providing cultural competence workshops for mental health providers can also help them understand the effect one's culture has on their life experiences and outlooks. Providing care in multiple languages can also increase receptiveness to treatment. 
White mental health providers can benefit from learning more about the experiences of people of color through engaging in community groups. By ensuring approaches to mental health care are appropriate and supportive of one's culture, therapists may experience increased engagement from BIPOC communities regarding help-seeking. 
Educate and Destigmatize 
Educating BIPOC communities about the benefits of mental health care and making culturally competent providers available can help to reduce stigma and increase treatment engagement. Many BIPOC communities are held back from seeking care due to cultural beliefs. Mental health professionals can break down barriers by creating programs to educate and better serve people of color. 
Mental health professionals can start by understanding what races and ethnicities are in their local communities to create culturally sensitive programming that will effectively reach their audience. Health clinics and schools are ideal places to reach young people while increasing the visibility of community needs. Social media can also be a platform to bring attention to mental health conditions and offer treatment resources. 
Build Trust 
Mistrust of the medical community stems back centuries for many BIPOC individuals. Building trust is a complex, multidimensional issue. Changing the system to remove systemic oppression and racist healthcare laws is a first step. As the healthcare system often engages in unfair treatment of the BIPOC community, creating new legislation to improve care and ensure protection may increase trust and the quality of care. 
The healthcare system must take responsibility for how these communities have been treated in the past and consistently make an effort to provide care that empowers BIPOC individuals. Cultural competence among mental health providers is crucial. Care should always align with the client's experiences and expectations to reduce suspicions and worries regarding the healthcare system. Building awareness about BIPOC cultural values and health-related beliefs may help mental health providers foster trusting relationships in these communities and increase beneficial interactions. 
Transparency in care may further build trust. BIPOC communities might benefit from healthcare organization orientations with providers that walk them through the treatment-seeking process. Mental health professionals should always provide spaces where BIPOC individuals feel safe and heard. Explaining potential treatment timelines while showing that providers understand their experiences through a culturally competent lens and are there to help, may increase the likelihood that people of color will feel more comfortable seeking care. 
Community Initiatives and Support Systems 
The cost of services is often a significant barrier to BIPOC mental health care. Creating community-based initiatives with low-cost or free counseling opens the doors to mental health care for more people of color in need. Healthcare organizations should partner with people in the community to understand the challenges specific communities face. 
Organizations can create support systems in the workplace and community. Employers can empower mental health by funding and increasing diversity, equity, and inclusion programs in the workplace and increasing BIPOC representation across all organization levels. Knowing that mental health support is readily available in their workplace can make it easier to get the help they need. 
Community support groups can increase accessibility to care. Support groups can further destigmatize mental health treatment and help people understand that they are not alone. With healthy support systems, people of color may feel more comfortable expressing their challenges to others. Support groups also provide the perfect opportunity to offer free resources and client referrals to mental health services. 
Find Help With Telemynd 
Empowering mental health in the BIPOC community can break down barriers and help people find the help they need. Caring for mental health is essential, and connecting with a mental health specialist can further enhance well-being. 
Telemynd is an accessible virtual mental health service that brings mental health care to you. With an expansive range of mental health professionals from all backgrounds, people can find the most appropriate care for their unique situations. Telemynd accepts several major insurance companies and can connect people with behavioral health specialists nationwide. Click here to contact Telemynd and learn more about BIPOC mental health, the treatment process, and ways to find treatment. 

We are excited to introduce a new risk and compliance-focused series designed to enhance your understanding of key regulations and practices within behavioral health services. Our goal is to provide valuable insights and guidance to ensure providers have a strong foundation in compliance and quality care.  
At Telemynd, we are deeply committed to delivering exceptional behavioral health services. Behind the scenes, our Clinical Risk and Compliance Department upholds the high standards that our clients deserve. Transparency, accountability, and adherence to state and federal regulations, as well as payor standards, are essential in fostering a supportive and professional environment for our clients and providers. 
What Is Compliance in Behavioral Health? 
Compliance in the behavioral health sector encompasses the policies, procedures, and regulations that govern our practices. This includes ensuring confidentiality and compliance with HIPAA, fraud waste and abuse prevention, ethical practices and quality treatment for clients. Our Compliance Department partners with the Clinical Department and our Operations and Billing Teams to work diligently to ensure that our practices align with these standards, enabling us to maintain the highest level of care and trust.  Additionally, our team is available to assist our providers with compliance questions and/or risk consultations. 
Meet our Team 
The Compliance Department is led by Karen Dexter, Sr. Director of Clinical Risk & Compliance. Karen is an Independently Licensed Clinical Social Worker and attorney licensed in Massachusetts. Karen is also a military spouse. Karen has been with Telemynd since 2021. The focus of both Karen’s clinical and legal career has been serving children and families, whether through direct care, policy development, advocacy or education. 
Andrew “Drew” Pontbriand, Compliance Specialist, joined the team in 2022. Prior to Telemynd, Drew worked in various compliance related project leader roles, as well as serving as a Fraud, Waste, and Abuse Liaison.  
Carrie Perez, Clinical Risk & Compliance Coordinator, recently joined the team after starting with Telemynd as a Clinical Operations Supervisor in 2023. Carrie is a board certified Licensed Clinical Social Worker who has worked in the social work field since 2006, during which time she also served as an active duty officer in the Air Force.  
What to Expect 
In this series, we will share insights into our compliance initiatives, updates on relevant regulations, and tips on how we can all contribute to a culture of compliance within our organization. We’ll also highlight success stories and best practices that illustrate our commitment to behavioral health and ethical care. We invite you to join us on this journey – together, we can ensure that our practices not only meet but exceed the expectations of our clients. Stay tuned for our upcoming posts, and feel free to engage with us—your feedback is invaluable as we continue to grow and enhance our services. 
Thank you for being a part of the Telemynd community. Together, we can make a meaningful difference in the lives of those we serve and in creating a positive workplace for our provider network. 
If you have any questions, comments, or suggestions for future topics in  our compliance series, please don’t hesitate to reach out to us at compliance@telemynd.com. 

It is no doubt alarming to learn that LGBTQ youth experience more violence, victimization, and report higher suicide risk than their peers; in fact, they are more than 4 times as likely to attempt suicide. Another study found 42% of LGBTQ youth have seriously considered attempting suicide in the past year. Everyone has the right to feel safe and accepted in their community - especially children - and in this article, we discuss some of the things that can be done to address this issue. And to be clear, LGBTQ youth are not inherently more prone to suicide risk because of their orientation or gender identity but are put at higher risk because of how they are stigmatized in society.
Key risk factors for LGBTQ youth suicide
Research shows that multiple factors are key risk factors for LGBTQ youth suicide. Like anyone who experiences highly negative emotional experiences, lack of acceptance amongst family and peers, lack of what would be considered a “safe place” to find peace and comfort, and outright discrimination can cause stress, anxiety, and depression in this group. Research backs up the following experiences that correlate with mental health issues:
Only a third of youth in this group find parental acceptance, another third experience outright parental rejection, and another third do not dislcose their LGBTQ identity until they are adults due to fear of rejection.  Young adults who report high levels of parental rejection are 8 times more likely to report attempting suicide and 6 times more likely to report high levels of depression. 75% of LGBTQ youth report that they have experienced discrimination based on their sexual orientation or gender identity at least once in their lifetime, and more than 50% said they experienced this discrimination in the past year. Those who experienced discrimination attempted suicide at more than 2x the rate of those who did not. 72% of LGBTQ youth reported symptoms of anxiety in the past year, including more than 75% of transgender and nonbinary youth. 62% of LGBTQ youth reported symptoms of depression in the past year, including more than ⅔ of transgender and nonbinary youth. What can we do to help LGBTQ youth?
As with others experiencing mental health issues, nearly half of LGBTQ youth have wanted counseling from a mental health professional in the past year - but in this case, they were not able to receive it for one reason or another. Helping LGBTQ youth find and get good mental health counseling is a good place to start. Telebehavioral health services - qualified therapy done virtually - may be a way to break down barriers, remove stigmas, and increase access for this group.
Studies have also found that LGBTQ youth who had access to spaces that affirmed their sexual orientation and gender identity reported lower rates of attempting suicide. As well, affirming transgender and nonbinary youth by respecting their pronouns and allowing them to change legal documents is also associated with lower rates of attempting suicide.
When asked in a survey what helps them get through daily challenges and feel better about themselves, LGBTQ youth mentioned things like:
Connection with others Identity pride events Art and creative expression Feeling seen and validated Faith and spirituality Moving away from unsupportive situations and people Representation in media Online and offline support groups LGBTQ support in school If you or a loved one need help with mental health issues, consider contacting a qualified telebehavioral health professional
If you’re a client, request an appointment online or call our live support for assistance in scheduling care today. Our mental health professionals are trained in multiple mental health disorders and have experience treating them via online appointments - from the convenience and privacy of your home or wherever works for you. If you’re a behavioral health provider looking to join our network, see all the benefits and learn how to apply here.
Sources
The Trevor Project
MMWR/CDC
The Trevor Project

Last week we talked about how to spot the warning signs of mental health issues in children and adolescents. This week, we’ll address how to go about finding the mental health professional that can best help.
One in six children in the U.S. between six and seventeen years old have a treatable mental health issue such as Depression, Anxiety, or Attention-Deficit/Hyperactivity Disorder (ADHD), so understand that you are not alone - there are many parents and caregivers looking for help for a child or adolescent in their lives.
But where to start? There are a bewildering array of specialists who can help. To help you sift through the wide-range of information out there, we’ve provided a list of the different types of professionals who can diagnose and treat your child, as well as questions to ask those providers during your search.
Getting Started
For most parents and caregivers, consulting your family or child’s physician can be a good first step. The benefit to starting with someone who knows your child is that they may be able to confirm or recognize when behavior is beyond the typical range. They can also conduct medical testing to rule out possible non-psychiatric causes for the symptoms you’ve noticed.
The disadvantage is that family physicians or pediatricians may have limited experience in diagnosing psychiatric and developmental disorders; or may not have the proper time to allocate for lengthy assessments often required for accurate diagnosis. Best practices in diagnosing children and adolescents include using rating scales to get an objective take on symptoms, as well as collecting information from multiple sources, including the child, caregivers, teachers, or other adults in their lives. Other types of mental health professionals may be better able to assess and treat your child.
Understanding The Different Types Of Mental Health Professionals
Most professionals who diagnose and treat mental health issues in children and adolescents have at least a master's degree or more advanced education, training and credentials. Below you'll find some of the most common types of providers.
Child & Adolescent Psychiatrist: A medical doctor with specialized training in general psychiatry, psychiatric diagnosis and treatment in young people; able to diagnose the full range of psychiatric disorders recognized in the Diagnostic and Statistical Manual (DSM); fully qualified if they have completed national examinations that make them board-certified in child and adolescent psychiatry as well as general psychiatry; can prescribe medication.
Psychopharmacologist: A medical doctor who specializes in the use of medications in order to affect feelings, cognition, and behavior. Although they specialize in the use of medications, they should know when other kinds of therapy should be integrated with medication into the treatment plan and be able to refer patients to other professionals for that therapy.
Child Psychologist: Trained to diagnose and treat psychiatric disorders, but are not medical doctors so cannot prescribe medication; have a doctoral level degree and may hold either a PhD or a PsyD; often work together with psychiatrists to provide care to patients who benefit from a combination of medication and cognitive behavioral therapy; can coordinate necessary evaluations and assessments.
Neuropsychologist: Psychologists who specialize in the functioning of the brain and how it relates to behavior and cognitive ability; have completed post-doctoral training in neuropsychology with either a PhD or a PsyD. They perform neuropsychological assessments, which measure a child’s strengths and weaknesses over a broad range of cognitive tasks, and provide results in a report which forms the basis for developing a treatment plan.
Pediatric Psychiatric Nurse Practitioner: Has either a master’s or a doctorate, and can prescribe medication depending on the state; has training in treating and monitoring children and adolescents with psychiatric disorders; may work as part of a team in a pediatricians’ office, or practice independently.
School Psychologist: Trained in psychology and education and may receive a Specialist in School Psychology (SSP) degree; can identify learning and behavior problems, and evaluate students for special education services.
Social Worker: A licensed clinical social worker (LCSW) has a master’s degree in social work and is licensed by state agencies; required to have significant supervised training; does not prescribe medication, but may work with the family and treating physician or psychiatrist to coordinate care. 
Questions To Ask Prospective Mental Health Specialists
It's especially important to look for a child or adolescent mental health professional who has the right background and experience to treat the specific issues your child is exhibiting. Arming yourself with the knowledge to be able to ask the right questions and know what to look for in a professional will help you feel more confident that you are getting a specialist that's right for your child. 
Ask the following questions when meeting with prospective treatment providers:
Tell me about your professional training?
Are you licensed, or board-certified, and if so, in what discipline?
How much experience do you have diagnosing children whose behaviors are similar to my child?
How do you arrive at a diagnosis? What evidence do you use?
Do you provide the treatments you recommend, or do you refer to others?
How will you involve the family in the treatment?
Will you be in contact with my child’s teacher or guidance counselor?
How long do children usually stay in treatment with you?
What are your thoughts about medication?
Can I speak with a parent whose child has worked with you?
Looking For A Qualified Mental Health Specialist For Your Child Or Adolescent?
Telemynd is a nationally delegated telebehavioral health provider. You can access licensed psychiatrists, psychiatric nurse practitioners, and therapists – all the specialists discussed above – who can evaluate, diagnose and provide treatment for mental health issues in children and adolescents from the convenience of home. Find your current insurance provider to request an appointment today.
Sources
National Institute of Mental Health (NIMH): Children and Mental Health
American Academy of Child and Adolescent Psychiatry: Family Resources

Back-to-school time can be exciting for kids. It can also open up worries about making and keeping friends. The social aspects of school are often just as important as the academic aspects.
Children and teens enjoy the company of their peers and have more fun when they have companionship and support from people of the same age. Childhood friendships are also an important part of a child's emotional development.
Every adult who cares for children wants that child to have friends. In addition, adults want to see kids learn how to be a good friend. Parents can assist in this learning process and help children develop the skills to make lasting, beneficial friendships.
Why Friendships Matter
Friendships are how children learn to navigate social and emotional interactions with other people. In early childhood, playtime with other children is a place where kids learn about cooperation, empathy, and positive interactions. As kids become teens, their friends act as a support network, encouraging one another in sports, school, and times of stress. These friendships can build self-esteem and improve academic success. Some research shows that strong friendships in the teen years can set the stage for better mental health into adulthood.
Parents and other caregivers can help children cultivate a friendship in obvious ways, like setting up playdates and giving kids rides to see their friends. In addition, adults can help children and teens understand what makes a healthy, positive friendship and how to avoid social relationships that may be harmful in the long run.
Model Healthy Friendships
Showing children behavior that they should emulate is one of the most tried-and-true tactics in parenting. Children observe adult behavior even before they can speak. They imitate what they see, whether that's pretending to drive the car or saying "please" and “thank you."
Adults can use this method to model healthy friendships by engaging in behaviors such as:
Demonstrating empathy, kindness, and respect in their own relationships Engaging in active listening and asking thoughtful questions when interacting with adult friends Saying kind things to and about one another Offering to help others Avoiding speaking unkindly about friends who aren't present Demonstrating the value of diverse friendships by taking opportunities to interact with a variety of people Teach Effective Communication and Conflict Resolution Skills
Friend drama is an inevitable part of life. Kids are engaged in a learning process as they make friendships, and there will be trial and error as they learn. Hurt feelings and disagreements will come up between any group of friends. Teaching them emotional awareness and the ability to communicate emotions can help kids learn to manage conflicts.
Parents and caregivers can help kids handle episodes of conflict by giving them strong communication tools. This is accomplished by:
Teaching children the words to express their feelings so they can explain their actions and reactions effectively Giving children opportunities to talk through what happened and how they feel about it without criticizing or judging them Helping children understand why they feel the way they do and what would make them feel better Teach Empathy and Emotional Intelligence
Empathy and emotional intelligence can bolster a child's communication skills. Both of these qualities involve being aware of and sensitive to other people's feelings. Understanding how others feel is the first step in teaching kids to respond in positive and appropriate ways.
Jamil Zaki, a Stanford University neuroscientist, told the Washington Post that empathy has three dimensions. "One is emotional, vicariously sharing what other people around us view," Zaki explained. "The other is cognitive, which is trying to understand what other people feel and why. And the third is compassion or empathic concern."
Adults can help kids learn about all the dimensions of empathy and emotions with actions such as:
Talking about feelings and connecting them to actions or situations Naming emotions and discussing what kids want when they feel a particular way Helping kids identify clues about emotions in other people Talking to children about how they can respond to others in empathetic and sympathetic ways Empathy and emotional intelligence are also tools that help kids identify incidents when others are not responding appropriately. Children who understand how empathetic relationships should feel will be better able to avoid or leave relationships with people who lack empathy.
Identify Healthy vs. Unhealthy Friendships
Adults should keep an eye on their kids' friendships to make sure the relationship is healthy for the child. Unhealthy or toxic friendships can be detrimental to children, leading to possible emotional distress or engaging in harmful behaviors. As kids get older, harmful relationships may become abusive or coercive. If a child seems to be in an unhealthy friendship, talk to them about the situation.
Observe kids to ensure they and their friends behave in ways consistent with healthy relationships, such as:
Treating each other as equals Being honest and trustworthy Respecting personal boundaries Celebrating each other's successes Standing up for one another Refrain from using peer pressure In addition, look for signs of negative relationships, such as:
Power imbalances between friends Unkind words or behaviors Excessive interpersonal drama Excessive jealousy or possessiveness Excessive competition Controlling behaviors, using social exclusion or bullying Encouragement of rule-breaking Balance Online and Offline Friendships
Many kids, especially teens, interact with friends online. Kids use online gaming, social media, texting, and group communication tools like Discord to talk to friends they know in real life. Research shows that these interactions can deepen real-world friendships and allow kids to continue friendships with people who live far away.
However, online activity should not replace face-to-face interactions. A study from 2014 showed that screen time can affect how well kids interpret body language and facial expressions. Moreover, excessive online time causes a more sedentary lifestyle, which has negative health effects.
Another risk with online interactions is stranger danger. Kids may meet new people on virtual platforms and form friendships with them. Adults need to equip kids with knowledge of online safety to protect them from online predators. Parents should monitor their children's online interactions and employ parental controls on apps to protect kids from people who would harm them.
Encourage Shared Interests and Hobbies
Activities and hobbies are some of the best ways for kids and teens to meet new friends. Sports, art classes, Scout troops, religious youth groups, and after-school clubs are great ways for kids to meet other kids with their interests. This can be especially beneficial for kids who struggle in social situations or don't connect easily with peers. Finding others who already share at least one interest gives them a starting point for forming a friendship.
Parents should take the opportunity to encourage children to have strong friendships from preschool and beyond. Being a good friend and maintaining strong, healthy friendships are skills that will benefit kids for the rest of their lives.

Caroline Kocot, MS, BSW, describes her equine (horse) therapy work with veterans and their families as “incredibly rewarding.” Caroline, who has a degree in social work from Indiana University, is currently a Provider Relations Coordinator with Telemynd, routinely meeting with new providers interested in joining Telemynd’s extensive behavioral health network. 
Before Telemynd, Caroline worked with innovative therapeutic programs like Bradford Woods Outdoor Center and Battle Buddies, employing therapy techniques like equine therapy - a type of recreational therapy (also called therapeutic recreation). Evidence-based programs like these use outdoor activities - in this case, games and exercises with horses - to help veterans transition back to civilian life while living with the effects of PTSD, Traumatic Brain Injury, or other combat-related disabilities. Caroline says she enjoyed it so much that she continues to spend her weekends at the programs as often as she can.
Caroline spoke with us recently about her experiences working with veterans and about how therapists use the connection between people and horses to enhance physical or emotional healing.
Veterans face unique challenges when they separate from military service and return to civilian life
Even the most resilient of our veterans can find re-adjustment stressful, and unfortunately, these challenges are also often associated with mental health issues like PTSD, depression, and anxiety. And it's not just soldiers who suffer - studies have found that lengths of deployments are associated with emotional difficulties among military children and spouses too - which is why the programs that Caroline works with involve the families of veterans too.
Traumatic military events such as combat, accidents, or deaths in the field involving themselves or colleagues can have long-lasting negative effects on vets - such as trouble sleeping, anger, nightmares, and alcohol and drug abuse - all symptoms of PTSD. A JAMA Psychiatry study found the rate of PTSD to be 15 times higher in returning veterans than in civilians. The same study found the rate of depression in returning vets to be 5 times higher than for civilians. Worse still, almost 10% of veterans reported a recent suicide attempt in the last year. These are behavioral health trends that must be addressed.
What is recreational therapy, and how does it help veterans?
The National Council for Therapeutic Recreation defines recreational therapy as “treatment services and recreation activities using techniques including arts and crafts, animals, sports, movement, drama, music, and community outings. Recreational therapists are specially trained therapists who treat and help maintain the mental and emotional well-being of their clients by seeking to reduce depression, stress, and anxiety, build confidence, and socialize effectively.”
Recreational therapy offers an innovative approach to managing mental health issues such as behavior management, anger management, coping and adjustment, stress management, and substance abuse. This type of therapy engages individuals and their families to collaborate and cooperate - in activities that may feel like play - in order to accomplish their goals. Caroline’s work with individuals and horses included activities like walks and (easy) obstacle courses with horses, grooming horses, and even finger painting on the sides of horses (she says the horses love this, as it feels like being groomed). She says, “...but it's more than play. This is evidence-based therapy, and it's working.”
Research shows that as a result of participating in recreational therapy, individuals develop a better sense of self-control and competency - which may be missing from their lives. Riding and caring for horses appears to improve self-esteem and anxiety. Other benefits may include:
Promoting general well-being and health Enhancing mood and lessening psychological stress levels Improving teamwork, trust, communication, and social interaction with others Enhancing resilience and helping to overcome negative past experiences Diminishing the focus from disability toward ability, increasing independence, and restoring quality of life Lessons learned from working with veterans and recreational therapy
Caroline says her experience has taught her that there is a multitude of approaches to addressing behavioral health issues with which many veterans live and that recreational therapy may be the right fit for many. However, she stresses that it's really important to stay the course and not give up if one therapeutic approach does not work. She says, “there are resources and help out there; keep asking for it, and don’t give up if one method doesn't seem to work. As the old adage says, “try, try again”.”
If you or a veteran you know are experiencing symptoms of PTSD, depression, or anxiety, consider consulting a behavioral health professional
There are recreational and equine therapy programs located across the U.S. Many involve outdoor activities like the programs Caroline works with. A behavioral health professional is a good place to start to find out more about recreational therapy, local programs, and if this kind of therapy is the right fit for you. If you’re a client, request an appointment online or call our live support for assistance in scheduling care today. Our mental health professionals understand the issues facing veterans and their families and have experience treating them. If you’re a behavioral health provider looking to join our network, see all the benefits and learn how to apply here.

You may have heard the term mentioned in the context of ways to address behavioral health issues. Cognitive Behavioral Therapy (also known as CBT) is a form of talk therapy that has been found to be effective for multiple mental health conditions including depression, anxiety, alcohol and drug abuse, and eating disorders. Considered a ‘problem-solving strategy’, CBT seeks to change dysfunctional (and often unhelpful) thoughts and behaviors by questioning, identifying and then reframing them. In this article, we look into how and why CBT works.
How does Cognitive Behavioral Therapy work?
CBT was built on the idea that our thoughts and perceptions influence our behavior. Researchers have found that when we feel distressed, our thoughts and feelings may distort our perception of reality - so CBT aims to identify and name those thoughts, to assess whether they are an accurate depiction of reality, and then if they are not, to come up with individualized strategies to challenge and overcome them.
CBT was founded by psychiatrist Aaron Beck at the University of Pennsylvania in the 1960s who wanted to offer his patients a treatment option to the prevailing Freudian psychoanalysis style of the time which dealt primarily with patients' past (childhood) experiences. Beck wanted to develop a type of therapy that was shorter-term and goal-oriented, but also scientifically-validated. Cognitive Behavioral Therapy focuses on current problems and helping patients find ways to help themselves. This does not mean that it completely ignores the influence of the past, but it deals primarily with identifying and changing distressing thought and behavior patterns of the present. 
For example, CBT may have patients address questions like: What are you thinking right now? What were you thinking when you began to feel anxious? Can we find harmful patterns that emerge when you begin to feel anxious? The goal is to understand what happens in our minds when we are distressed and to change how we respond. In this way, we develop a greater sense of confidence in our own abilities to deal with challenging thoughts and feelings.
What does CBT look like in practice?
Research has shown that CBT is appropriate for all ages, including children, adolescents, and adults. It can be effective in a relatively brief period of time, generally, 5 to 20 sessions, though there is no set time frame. Research also indicates that CBT can be delivered effectively online, in addition to in-person therapy sessions.
In practice, therapists and patients collaborate together to develop an understanding of the problem and to come up with a treatment strategy. Through exercises in-session as well as outside homework exercises, patients learn how to develop coping skills to change their own thinking, problematic emotions, and behavior. Therapy sessions may involve role-playing to prepare for potentially problematic interactions with others, as well as learning ways to calm one’s mind and body in times of stress. 
Multiple research studies confirm the benefits of CBT
Research has shown that CBT can address conditions such as major depressive disorder, anxiety disorders, substance abuse, post-traumatic stress disorder, anger issues, eating disorders, obsessive-compulsive disorders, and others. Studies suggest that CBT leads to significant improvement in functioning and quality of life. In many studies, CBT has been demonstrated to be as effective as, or more effective than, other forms of psychological therapy or psychiatric medications.
If you are interested in exploring Cognitive Behavioral Therapy, consider contacting a qualified mental health professional
If you’re a client, request an appointment online or call our live support for assistance in scheduling care today. Our mental health professionals understand how to recognize and treat multiple disorders like anxiety and depression, and many are certified in Cognitive Behavioral Therapy. If you’re a behavioral health provider looking to join our network, see all the benefits and learn how to apply here.
Sources
American Psychological Association
National Institutes of Health (NIH)
Journal, Frontiers in Psychology

No one would argue that it's been a tough year for all of us. We’ve never experienced a global pandemic to this extent in our lifetime. In addition to medical fears and loss associated with the COVID-19 virus itself, health experts say Americans are experiencing Anxiety and Depression made worse by pandemic-related stressors, including job loss, evictions, remote learning, travel restrictions and limits on gatherings with family or friends. As well, the length of time the pandemic has gone on is causing many of us to have increased feelings of emotional exhaustion and hopelessness. 
Survey Confirms Symptoms Of Anxiety & Depression Are Up
A Census Bureau - CDC survey conducted over the past Summer and Fall found that expanded symptoms of Depression and Anxiety have been seen in all 50 states. The survey concluded that 1 in 4 of us reported feeling anxious more than half of the previous week, and 1 in 5 of us reported feelings of depression during the same time period. Results also showed the volume of calls to help lines have increased significantly compared to previous years, driven by COVID-19-related concerns.
The Study Further Found That The Increased Stress, Anxiety & Depressed Feelings May Be Causing:
Heightened fear and worry about health, finances, jobs, and loss of support services
Changes in sleep or eating patterns, as well as difficulty sleeping or concentrating
Worsening of chronic health problems
Increased muscle tension and pain
Increased use of tobacco, and/or alcohol and other substances
What Can You Do To Relieve Stressful Feelings During The Pandemic?
Focus on things you can control rather than the constant barrage of negative information coming at you through the media, colleagues, family, and friends. When you move the center of control from something outside yourself to inside yourself, you can help reduce anxiety. Try the following:
Limit news and media consumption, including social media. When we constantly check our newsfeed and see bad news, it activates our sympathetic nervous system, and can send us into fight-or-flight mode. Doing this hour after hour can exacerbate mental health issues. Experts recommend limiting news and social media checks to once or twice a day, turning off news alerts, getting your information from one or two credible news sources, and only posting positive messages and comments on social media.
Keep your routine, even if it feels disrupted. Experts say establishing and keeping consistent daily and weekly routines is a way for people to feel there is some certainty during the pandemic. Even if you work from home now, try to get up at the same time as before the pandemic and keep as much of your normal morning routine as possible - go for a walk or run, eat a healthy breakfast, and drink that cup of coffee or tea. Keep up regularly-scheduled medical and therapy appointments (most can be done online now). If you used to grocery shop once a week for example, but now are isolating at home, try using an online grocery delivery service, but do your online shopping at the same day/time you used to go out to the store.
Make social connections by checking in with loved ones regularly. While social distancing and limits on gatherings are essential to slow the spread of the virus, you can still check-in with family and friends by phone, Zoom or Facetime, text or email. You might even consider taking live cooking or craft classes online (or whatever aligns with your hobbies) - you’ll connect with the teacher as well as the other students while in the class. Science shows there’s a clear connection between mental health and social contact, so make formal time in your schedule to for social activities, as it's one of the things that can easily fall off your to-do list. 
For most people, the stressful and depressed feelings will resolve on their own over time, but for some, they may not. Health experts recommend you seek professional help if you find yourself overwhelmed by continuing or increasing symptoms like exhaustion, fatigue, guilt, irritability, sleep problems, intrusive thoughts, and a reduced capacity to experience pleasure. 
Are You Noticing Signs Of Increased Anxiety Or Depression During The Pandemic? 
You can access licensed psychiatrists, psychiatric nurse practitioners, and therapists who provide treatment for depression from the convenience of your home. Click here to find your current insurance provider and request an appointment today!  
Sources
CDC: Mental Health and Coping with Stress During the Pandemic
The Lancet: The mental health impact of the COVID-19 pandemic on people with and without depressive, anxiety, or obsessive-compulsive disorders
CDC - Census Bureau: Anxiety and Depression Household Pulse Survey

There’s a lot to be stressed about these days - whether it’s news headlines, endless to-do lists, or worry about money and bills. But for some, stress and worry can be so prevalent that it starts to interfere with our ability to function. In this case, we might consult a clinical professional and try talk therapy or medication. In addition, there’s another technique that has gained popularity in recent years to deal effectively with anxiety and depression, called EFT (Emotional Freedom Technique), also known as "tapping."
EFT Tapping is a research-based intervention that combines cognitive behavior therapy (CBT) techniques, such as awareness building and reframing of interpretation, with the stimulation of acupressure points on the face and body by literally tapping on them. In our continuing series on treatment modalities, we’ve provided an overview of EFT Tapping here: how it works, some of the research behind it, and who can benefit from it.
What is EFT Tapping?
EFT Tapping helps tune in to the negative patterns we form around anxious thoughts or troubling memories, by physically tapping with our fingers on identified acupressure points while at the same time focusing on those thoughts and emotions. According to experts, focusing on a negative thought while simultaneously tapping on acupressure points sends a calming signal to the brain, allowing us to acknowledge the stress while calming the body. Think of it as having similar (but noninvasive) effects as acupuncture. 
EFT Tapping is facilitated by an experienced, certified EFT practitioner in a therapy session, with the ultimate goal of shifting limiting thought processes, resolving past traumas, and promoting healing around emotional issues that may be holding us back.
How does EFT Tapping work?
EFT Tapping can rewire the brain. From research, it is understood that tapping on specific pressure points can result in a calming effect on the amygdala (the stress center of the brain) and the hippocampus (the memory center), both of which play a role in the unconscious process we use to determine if something is a threat or not, and therefore whether our “fight or flight” response should kick in. Indeed, studies at Harvard Medical School have shown that by stimulating the body’s acupressure points you can significantly reduce activity in the amygdala. Therefore, EFT Tapping works to effectively rewire the brain; to interrupt and change neural pathways so that you want to do the things that are going to improve your life and make you feel better. 
Research shows EFT Tapping is effective in treating multiple mental health disorders
Multiple studies have been done to determine the effectiveness of EFT Tapping for different mental health issues. Here are just a few:
Reducing cortisol levels. One study measured changes in cortisol (the primary stress hormone) levels and other psychological distress symptoms after a single hour-long intervention of EFT Tapping and found it reduced those distress symptoms by 24%.
Decreasing anxiety. Another study looked at the length of time needed before different therapeutic interventions took effect in patients with anxiety, and found that only three EFT Tapping sessions were needed before study participants’ anxiety was reduced. That same study showed that after a year, those reductions in anxiety were maintained by 78% of participants.
Treating depression. In a study exploring EFT Tapping for depression, researchers found that a weighted mean reduction in depression symptoms was 41% after using EFT.
Reducing symptoms of PTSD. Another study using EFT Tapping to treat PTSD in veterans found that 60% of participants no longer met clinical PTSD criteria after three EFT Tapping sessions and 86% no longer met the criteria after six sessions.
Other studies have shown the effectiveness of EFT Tapping even beyond reducing anxiety, depression, and PTSD symptoms. For example, it can help minimize food cravings and aid in weight loss, or reduce fears around events like public speaking, test-taking, and even childbirth. 
If you or a loved one are living with mental health issues such as Anxiety, Depression, or PTSD, consider EFT Tapping
Like other treatment modalities, therapists can be trained and certified in EFT Tapping. Certification requires a specific number of hours in the classroom and in clinical practice. Many behavioral health specialists offer EFT Tapping therapy; look for one that is experienced and certified.
Many of Telemynd’s clinicians specialize in EFT tapping. If you’re a client, request an appointment online or call our live support for assistance in scheduling care today! If you’re a behavioral health provider looking to join our network, see all the benefits and learn how to apply here.
Sources
Journal of Evidence-Based Integrated Medicine
EFT International
Journal of Nervous & Mental Disease
Journal of Nervous & Mental Disease
Explore: The Journal of Science & Healing

Extracurricular activities are more than just fun and engaging ways for students to boost their college admission prospects. They also allow youth to explore their interests, develop leadership skills, and discover what they’re passionate about.
Participating in extracurricular activities helps nurture students’ minds, bodies, and souls. Students build fundamental skills that empower them to dream big and achieve bigger. Learn more about the benefits of extracurricular activities and how to support and encourage your child throughout these moments.
Broadening Perspectives
Extracurricular activities help students learn practical life skills they otherwise wouldn’t practice in school. Students can gain new skills and hone in on current ones while connecting with themselves and learning to navigate challenges.
These activities also strengthen the lessons learned in the classroom. Students can apply these lessons in the real world, enhancing their education and preparing them for the future. Still, the essential lessons students learn from extracurricular activities benefit them beyond the classroom. Here are some vital skills that extracurricular activities amplify.
Social Awareness
Social justice clubs and community service increase students’ compassion and social consciousness. These activities expose students to society’s needs and encourage them to do their part to help others. Students foster a sense of civic responsibility through volunteering or fighting for a cause they believe in. Community service can broaden a student’s perspective of the struggles people face every day and nurture a genuine interest in the well-being of others.
Serving others and fighting for equality helps improve empathy and leadership skills. Social justice activities help students learn to investigate and challenge inequality within their schools and society. Students develop skills to become active change agents and stand up for what they believe in.
Debating Skills
Debate clubs and teams teach students how to communicate their thoughts and feelings. They explore real-world topics and issues and create ethical, factual, logical, and emotional arguments to persuade others that their beliefs are correct. Debating encourages students to dive deep into complex information and analyze it from multiple sides.
By expressing their opinions about a particular topic with others, students learn to engage in critical thinking while considering multiple viewpoints. Debating also requires them to reflect on their personal views while exploring those of others. In addition, social skill development builds confidence and nurtures collaboration and respect for peers.
Strategic Thinking
Competitive sports and chess clubs can help students develop strategic thinking. Strategy is crucial for these activities, which require students to analyze strengths and weaknesses, develop a game plan, and adapt in real time. These activities constantly challenge students and encourage them to achieve a common goal as a team.
Practice and evaluating past performances also help students gain decision-making skills, discernment, and risk assessment. Students develop problem-solving skills and strategic planning, which are essential in academics, daily life, and the future.
Culinary Skills
Culinary clubs and cooking classes help students learn about nutrition while exploring creativity. Cooking is a form of expression and hands-on learning. Students learn about food chemistry, budgeting, and creating balanced, nutritious meals. This practical knowledge applies to daily life, helping students understand the significance of portion control, cooking techniques, and time management.
Learning these valuable skills at a young age can empower youth to make healthy food choices, contributing to their overall health. Cooking can also inspire experimentation and cultural appreciation as they discover different flavors, cuisines, and techniques. Furthermore, learning culinary skills could spark interest in a career students often don’t explore in standard academia.
Creativity
Visual and performing arts build self-confidence and creative expression. Students can become more self-assured and recognize and appreciate their talents and abilities. Extracurricular activities like art, drama, and music enhance emotional intelligence by allowing students to be present.
Focus and mindfulness can manage stress and regulate emotions. These creative outlets empower students to channel negative feelings into a positive, meaningful activity. They also promote problem-solving abilities, helping students handle constructive criticism and use it for improvement.
Physical Wellness
Fitness, sports, and dance can reveal fun ways for students to maintain their physical health. These activities encourage fundamental aspects of wellness, like regular exercise and healthy eating. Physical wellness activities help students create healthy habits from a young age that will have a positive impact on success and overall well-being.
Regular exercise benefits physical and mental health. Students can benefit from better endurance, weight control, lowered risk of health conditions, and reduced depression and anxiety. Incorporating fitness can set students up with a healthy routine to stay active and maintain their overall health.
Enhancing Personal Development
Studies show that students who participate in extracurricular activities exhibit multiple benefits in terms of overall psychological growth. Students demonstrated substantial character development, higher levels of academic achievement, elevated social development, and an improved understanding of the importance of community involvement. Furthermore, students who participate in extracurricular activities reported increased self-worth and self-concept.
Extracurricular activities, like volunteering, sports, and arts, are vital for self-empowerment. Volunteering opens the doors to new skills, experiences, passions, and interests while helping others. According to research, community involvement promotes a sense of belonging and encourages students to contribute to society. Playing sports encourages team spirit, discipline, and accountability. The arts foster self-expression, creativity, and self-awareness. These crucial life skills paint a bigger picture of resilience, self-esteem, and character building.
These activities also nurture teamwork and leadership skills. Students learn to consider other’s needs and gain insight into the role their actions play in achieving an overall goal. By working with teammates or partners, students can grasp the significance of being a team player and the concept of good sportsmanship. They also practice working with different types of people who may not always share the same beliefs or opinions.
Students become better leaders by learning how to effectively engage with others. Many extracurricular activities require critical and strategic thinking, communication, organization, charisma, and problem-solving. These qualities create exceptional leaders who are self-aware and considerate of others.
Mental Health Benefits
Reduced anxiety and depression are some of the most significant mental health benefits of extracurricular activities. Researchers found extracurricular activities create a sense of school belonging among adolescents, improving mental health outcomes. As students spend much of their days in school, the experiences they have there often influence mental health. Students who participate in extracurricular activities showed reduced depression, anxiety, loneliness, and conduct problems. They also reported higher well-being.
Extracurricular activities create spaces for expression, connection, self-exploration, and overall mental wellness. Being active can boost self-esteem, increase concentration, and encourage restful sleep.
Participating in extracurricular activities also creates an outlet for stress relief. Without a positive outlet, school and home stressors can take a toll on adolescents. Students learn to channel negative emotions into positive activities that help them cope with life struggles. That can improve mental well-being, focus, and academic performance, leading to higher academic achievements.
Supporting Your Child in Extracurricular Activities
Supporting your child in extracurricular activities can encourage them to keep growing and exploring. Here are some simple tips to help your child stay involved in extracurricular activities:
Explore their interests: Self-exploration is key in extracurricular activities. Help your child create a list of activities they enjoy and discover activities at school. Encourage them to try something new: Inspire your child to try something out of their comfort zone. Explain the benefits, insights, skills, and connections they can build to help them grow in vital life areas. Use gentle guidance: If your child tries an activity once and wants to quit, gently urge them to try again. You can do your part by making them feel confident and explaining that the key to success is completing what they start. Motivate them to showcase their talents: Every child has innate talents that extracurricular activities can nurture. If your child loves singing, encourage them to join a performing art class to explore their talent. Reward the effort: Encourage your child to focus on the effort, not the outcome. That can help them build perseverance and motivate them to keep practicing and trying, no matter the result. Be involved: Show up for them by attending their games, debates, recitals, and more. Your child will feel encouraged to keep going if they know you’re always there to support them. Balancing schedules can be challenging with such a busy life. Understanding time management can ensure students can perform wholeheartedly in academics and extracurricular activities. To reduce the likelihood of burnout, students should prioritize academics and set limits on their commitments.
Here are some strategies to help students with balancing schedules:
Choose activities that they are committed to. Track assignments, extracurricular activities, and other priorities using a planner or calendar. Ask for help. Practice self-care. Take breaks. Plan ahead.  
Extracurricular activities benefit students beyond academics, enhancing personal development, leadership skills, and social skills. These essential life skills foster growth and impact success. When students participate in extracurriculars, it can help shape them into the best versions of themselves, promoting overall health and a bright future.

It may seem obvious that having supportive friends makes us feel better, but did you know scientists have proven a link between our friendships and mental health? In one study, people who lacked social support were more likely to suffer from mental health disorders such like anxiety and depression. In another study, the presence of social support systems correlated to faster remission of major depressive symptoms. As the saying goes, friendship - defined as affection, emotional attachment, intimacy, and trust between two people - is “having someone who understands your past, believes in your future, and accepts you just the way you are.”
But why is this? How can something as simple as having friends have such a positive psychological impact on us?
Five Mental Health Benefits Of Friendship
Humans are social animals by nature. The power of true friendship can be invaluable, but at times, we need a little extra help. If you are living with a mental health condition such as depression or anxiety, you know how comforting it can feel to just talk with someone. Good friendships also have additional benefits, such as increased feelings of belonging, increased levels of happiness, as well as improved self-worth and confidence. Here are five benefits of friendships that can help our mental health.
Improve Our Mood. Friends can boost our mood by being there for us, whether it’s virtually or socially distanced. There is a simple pleasure in being in the company of other people we like, and it can be a relief to talk to someone else about how you’re feeling. Friends can also provide a distraction: a good laugh with friends releases endorphins (the feel-good hormones) into our bodies. Perhaps even better, research suggests maintaining strong friendships can help you cope with stress more effectively and help lower your chances of facing some types of stress in the first place.
Provide A Sense Of Belonging. We all want to know that we matter to others — and that our life has purpose. Knowing you have a supportive network of friends can help you feel more secure in your life. Even when your friends are in different places, you still have those connections to trusted individuals who always have your back. And when you care for others, you take on the responsibility of offering compassion and emotional support, which can make you a stronger, better person too.
Avoid Feelings Of Loneliness. Loneliness and social isolation can affect mental and physical well-being. A chat with friends can reduce the stress of feeling alone and provide us with a much-needed distraction. And even when you can’t get together in person, simply knowing you share a strong connection with friends can help you feel less alone.
Keep Us Motivated. If you want to create positive change in your life, friends can help you maintain your resolve to practice healthier habits. They’ll cheer you on and might also support your choices by making changes with you. This encouragement can boost your self-confidence, increasing your chances of success. And friends can also help us make changes for the better by providing good examples.
Support Us Through Challenges. A good friend can help cheer us up and offer support when we need it most. Knowing that support is available can improve feelings of security and help to protect against compounded stress. In fact, research suggests that if you have strong friendships, you’ll probably find it easier to handle the challenges that life throws at you. This study also found that while family support also helps boost immediate resilience, good friendships are an even better predictor of greater resilience throughout life.
Talking To Friends About Mental Health Issues
So there are many positive impacts of having good friends. No matter what you’re going through, healthy and close friendships encourage better mental health and well-being. But sometimes it can feel hard to talk to them about mental health issues. If you decide to tell your friends about your mental health condition, don’t be frustrated if they don’t understand right away. Answer questions they may have and remember that they are trying to understand your experience in their own way. If they are still unable to grasp it, be thankful for your time with them and the effort taken to try and comprehend what you’re experiencing. If you are the friend or relative, consider doing some more research to learn about the condition, and remember to check in on your friend regularly, your support can make a huge difference.
Getting Together Safely During The Pandemic
Recently the CDC has amended its guidelines for casual get-togethers with friends. While most of the time, we must continue to socially distance and wear masks, we may now “visit with other fully vaccinated people or those who have a low risk of serious infection indoors without wearing masks or staying 6 feet apart.” Read more about CDC guidelines here.
Considering A Career In Telebehavioral Health Or Know Someone Who Could Benefit From Virtual Access To Licensed Behavioral Health Professionals?
Telemynd offers patients the ability to connect with providers from the safety and convenience of their homes. Providers can join our network by applying online. If you’re a patient, choose your current insurance provider to request an appointment or call our live support for assistance in scheduling care today!
Sources
National Alliance on Mental Health (NAMI): Friendship and Mental Health PLOS One: Social network structure is predictive of health and wellness
NIH: The correlation of social support with mental health: A meta-analysis

Gaming is wildly popular. 60% of Americans say they play video games daily, and 75% of US households own a device they can play games on: phones, tablets, big screens, and other devices. Not unexpectedly, video games saw a 73% growth in sales during the pandemic, as people went online to socialize and escape.
As popular as they are, games are also controversial; some believe they are addictive and others think they interrupt normal social interaction. However, recent scientific studies have found gaming can play a positive role in mental health, and in this article, we’ll tell you about those studies and debunk a few gaming myths along the way. 
Survey finds gaming can provide stress relief
Video games can be a fun way to pass the time, and for those with challenges, they can provide a much-needed distraction from difficult situations. Games can be a low-stakes outlet for people to let off steam when they feel frustrated by school or work. Games which encourage exercise and socializing can even promote emotional wellness. Dr. Alok Kanojia who researches game addiction at Harvard Medical School says on the very positive side, “video games literally allow us to escape negative emotions and suppress them.”
A 2019 survey found that almost 80% of gamers say video games provide them with mental stimulation, relaxation, and stress relief. The same survey found that some gamers - like competitive athletes who ‘live and breathe’ their sport - also report anxiety associated with game performance and expertise. The key here, like anything, is balance - and having tools and supports in place to manage mental health issues. 
Two studies find positive correlation between gaming and mental health
Several research studies have found that some games can play a positive role in mental health. For example, a study at Oxford University which focused on those who play Nintendo’s Animal Crossing, found that people who played more games tend to report greater wellbeing. In fact, Animal Crossing is part of the ‘cozy game’ movement - a new genre of video games that rose in popularity during the pandemic, whose beautiful graphics, clever storylines, soaring soundtracks, and fluid end goals make them feel “approachable, stress-free and bite-sized.” Gamers who play cozy games say these games provide a way for them to “chill out with cute and colorful graphics, meditative tasks, and feel a sense of accomplishment” - all of which can contribute positively to mental health.
Another study on location-based, mobile games like Pokémon GO (a game that lets players combine gameplay with real-world exercise), found that these games may be able to help alleviate depression symptoms in players, because they encourage exercise, contact with nature, community, and social connection. The researchers reported they were “able to connect use of Pokémon GO to a ‘significant short-term decrease in depression-related internet searches’, which is a common and reliable method of monitoring mental health, and therefore the game may help with mild, non-clinical forms of depression.”
On a positive side note, the game maker community appears to be tackling the depiction of mental illness within games. Negative tropes about mental illness have existed in games since the beginning, but lately, creators have been trying to change that - even hiring psychologists to make sure there are no negative stereotypes in their games (even if inadvertently). 
If you or a loved one need help with mental health issues, consider contacting a telebehavioral health professional
As with anything, if you or your loved one is a gamer and is experiencing symptoms of depression or anxiety, it's best to turn to a qualified mental health professional who can distinguish between everyday stress and something more serious.
Sources
Frontiers in Psychology: Gaming well: links between video games and flourishing mental health
The Guardian: Video gaming can benefit mental health, find Oxford academics
Journal of Management Information Systems: Location-Based Mobile Gaming and Local Depression Trends: A Study of Pokémon Go