The Link Between Productivity Levels and Stress and What You Can Do to Boost Production

Stress is a prevalent issue in today's society, affecting millions of people worldwide. Stress can arise from various sources, including work-related issues, family problems, financial difficulties, and personal health concerns. One of the significant consequences of stress is reduced productivity, which can lead to negative effects on both personal and professional lives. In this blog post, we will explore the link between stress levels and productivity.

Stress Defined

Stress is the body's natural response to a challenging or threatening situation. When we encounter stress, the body releases hormones such as cortisol and adrenaline, which prepare us for the "fight or flight" response. This response helps us deal with the situation at hand, but prolonged stress can have adverse effects on our health and well-being.

The Body’s Response to Stress

When the body is stressed, it triggers a physiological response known as the "stress response" or "fight or flight" response. This response is an automatic survival mechanism that helps prepare the body to respond to a perceived threat or danger. The stress response is mediated by the release of hormones such as adrenaline and cortisol, which can have a significant impact on the body's functioning and, consequently, on productivity.

Physiologically, the stress response leads to increased heart rate, rapid breathing, and elevated blood pressure. This response is meant to prepare the body for action, but it can also lead to negative consequences such as decreased immune function, impaired digestion, and increased risk of cardiovascular disease. Additionally, prolonged or chronic stress can lead to the development of mental health issues such as anxiety and depression.

The impact of stress on productivity can be significant. When the body is in a state of stress, it can be difficult to focus and concentrate, and decision-making abilities may be impaired. Chronic stress can also lead to burnout, a state of physical, emotional, and mental exhaustion that can severely impact productivity and motivation. What is then subsequently impacting, is stress can cause individuals to engage in maladaptive coping behaviors, such as procrastination, avoidance, or substance use, which can further decrease productivity. The next section will highlight the connection with being productive.

The Link Between Stress and Productivity

Stress can have a significant impact on productivity, as it affects the ability to focus, think creatively, and make decisions. When the body is in that "fight or flight" mode, concentrating on on tasks and think clearly is impaired. This can lead to reduced productivity, as well as increased errors and mistakes.

What you may be experiencing is also backed up by science. Research has shown that there is a significant correlation between stress levels and productivity. Workers who reported high levels of stress also reported lower levels of productivity. Studies have validated this result, and although not shocking news, the more concerning outcome is that there is statistically significant increase in absenteeism and turnover rates within companies. And what effects does stress have on the brain? A recent study published in the Journal of Occupational Psychology found that stress can lead to reduced cognitive performance, as it impairs the ability to think creatively and solve problems.

How to Reduce Stress and Improve Productivity

Reducing stress levels can be an effective way to improve productivity. There are several strategies that individuals can use to reduce stress levels, including:

1. Exercise: Exercise is an effective way to reduce stress, as it helps release endorphins, which can improve mood and reduce anxiety. Regular exercise can also help improve physical health, which can further reduce stress levels.

2. Relaxation techniques: Techniques such as deep breathing, meditation, and yoga can help reduce stress and promote relaxation.

3. Time management: Poor time management can lead to increased stress levels. By managing time effectively, individuals can reduce stress levels and improve productivity.

4. Social support: Having a strong support network can help individuals cope with stress and improve mental health.

5. Work-life balance: Maintaining a healthy work-life balance can help reduce stress levels and improve overall well-being.

You have Targeted Stress. How do you Target Productivity?

But perhaps you have engaged in stress reduction techniques, and although you feel a reduction in the experience of feeling stressed or anxious, you continue to lack in meeting your goals at home or work. The following tips are meant to be a practical guide on how to increase levels of productivity.

Set clear goals: Having clear and specific goals can help you stay focused and motivated. Make sure your goals are measurable, achievable, relevant, and time-bound (SMART).

1. Prioritize tasks: It's important to prioritize your tasks based on their importance and urgency. Use a to-do list or a task management tool to help you stay organized and focused.

2. Minimize distractions: Distractions can greatly reduce productivity. Identify your biggest distractions and try to eliminate or minimize them as much as possible. This may include turning off notifications on your phone or email, closing unnecessary browser tabs, or working in a quiet space.

3. Take breaks: Taking short breaks can help you recharge and refocus, which can improve productivity. Try the Pomodoro technique, where you work for 25 minutes and take a 5-minute break, or take a walk outside during your lunch break.

4. Delegate tasks: If possible, delegate tasks to others who are better equipped to handle them. This can free up your time and allow you to focus on tasks that require your specific expertise.

5. Learn new skills: Continuously learning new skills and techniques can improve productivity and efficiency. Look for opportunities to attend training sessions or take online courses in areas that can benefit your work.

6. Maintain a healthy work-life balance: Maintaining a healthy work-life balance is crucial for productivity. Make sure to prioritize self-care activities such as exercise, sleep, and socializing, and set boundaries to prevent work from encroaching on your personal life.

Stress is a prevalent issue in today's society, and it can have a significant impact on productivity. Research has shown that there is a strong correlation between stress levels and productivity, and reducing stress levels can be an effective way to improve productivity. By implementing strategies such as exercise, relaxation techniques, time management, social support, and work-life balance, individuals can reduce stress levels and improve their productivity, as well as their overall well-being.

Greg Roussett is a board certified psychiatric mental health nurse practitioner offering treatment for ADHD, panic disorder, depression, other mood disorders, and insomnia. He reinforces resilience from latest research that has been conducted in his practice. He is a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. One of his primary specialties is working with those looking for help with bipolar disorder, other mood disorders, insomnia, panic disorder, and depression. Book a complimentary consultation today here.

How You Can Embrace Spirituality Independent or With Religion, and its Effects on Mental Health

Spirituality is a complex and multifaceted concept that has been studied across various fields, including psychology, sociology, and philosophy. Although spirituality is often associated with religion, the two concepts are not synonymous, and it is important to understand the differences between them. In this blog post, we will define spirituality, discuss the differences between spirituality and religion, and review the latest research on the relationship between spirituality and mental health outcomes.

Defining Spirituality

Spirituality can be defined as the search for meaning and purpose in life, and the belief in something greater than oneself. It involves a sense of connection to something transcendent, whether it is God, the universe, or one's inner self. Spirituality can manifest in many different ways, including prayer, meditation, contemplation, and the pursuit of moral and ethical values.

Differences Between Spirituality and Religion

Although spirituality and religion are often used interchangeably, they are not the same thing. Religion typically involves a set of organized beliefs, rituals, and practices that are shared by a group of people. Religion often provides a framework for understanding the nature of the universe, the purpose of life, and the relationship between individuals and the divine.

In contrast, spirituality is a more individualistic and subjective experience. It is often less structured than religion and does not necessarily involve membership in a particular group or adherence to specific beliefs or practices. Spirituality can be seen as a personal and ongoing search for meaning and purpose that is influenced by a variety of factors, including culture, family, and life experiences.

How Spirituality Improves Mental Health

Research has shown that spirituality can have a positive impact on mental health outcomes. Studies have found that individuals who are more spiritual are more resilient in the face of stress, have greater levels of life satisfaction and overall well-being, and have lower rates of depression, anxiety, and substance abuse. Additionally, spirituality can provide a sense of purpose and meaning in life, which can be particularly beneficial for individuals who are struggling with mental health challenges.

One study found that spirituality was associated with greater improvements in depression symptoms among individuals who received cognitive-behavioral therapy (CBT) for depression (Beevers et al., 2015). Another study found that a group-based spirituality program was effective in reducing symptoms of anxiety and depression among individuals with chronic pain (Lucchetti et al., 2015).

Spirituality is a complex and multifaceted concept that involves the search for meaning and purpose in life, and the belief in something greater than oneself. While spirituality and religion are often used interchangeably, they are not the same thing. Research has shown that spirituality can have a positive impact on mental health outcomes, including greater resilience, life satisfaction, and lower rates of depression and anxiety. If you are interested in learning more about the relationship between spirituality and mental health, there are many resources available, including articles, books, and support groups.

Greg Roussett is a board certified psychiatric mental health nurse practitioner offering treatment for ADHD, panic disorder, depression, other mood disorders, and insomnia. He reinforces resilience from latest research that has been conducted in his practice. He is a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. One of his primary specialties is working with those looking for help with bipolar disorder, other mood disorders, insomnia, panic disorder, and depression. Book a complimentary consultation today here.

Why Is Resilience Important and How both Employees/Managers Can Nourish This State

Resilience is a term that has been used to describe the ability of an individual or a system to adapt and recover from difficult or challenging circumstances. While the concept of resilience has been around for many years, recent research has shed new light on what it means to be resilient, and how individuals can build and maintain resilience.

According to recent research, resilience is not just about bouncing back from difficult situations but also involves adapting to change and being able to grow and thrive in the face of adversity. Resilience is not a fixed trait that some people have and others lack; rather, it is a set of skills and behaviors that can be learned and developed over time.

There are several factors that have been identified as contributing to resilience. These include having a strong support network, having a sense of purpose and meaning in life, being able to regulate emotions effectively, having a positive outlook, and being able to find meaning and purpose in difficult situations.

One of the key ways that individuals can build resilience is by developing strong social connections. This can involve building a network of supportive friends and family members, as well as seeking out professional support when needed. Research has shown that people who have strong social connections are better able to cope with stress and are more resilient in the face of adversity.

Another important factor in building resilience is developing a sense of purpose and meaning in life. This can involve setting goals and working towards them, as well as finding activities and interests that provide a sense of fulfillment and satisfaction. Research has shown that people who have a strong sense of purpose and meaning in life are better able to cope with stress and are more resilient in the face of adversity.

In addition to these factors, there are several other strategies that individuals can use to build resilience. These include practicing mindfulness and relaxation techniques, maintaining a healthy lifestyle through regular exercise and a balanced diet, and seeking out opportunities for personal growth and development.

What Employees Can Do to Increase Resilience in the Work Force

Resilience is an essential skill for any employee to have in the workplace, and it is especially important for managers/employers to build resilience among their team members. A resilient team is better equipped to handle challenges, overcome obstacles, and maintain a positive attitude in the face of adversity. Here are some strategies that managers can use to build resilience among team members:

1. Foster a Positive Work Environment: A positive work environment can help to build resilience among team members. Managers can create a positive work environment by being supportive, encouraging, and recognizing team members' achievements. A positive work environment also includes providing opportunities for employees to develop their skills, providing regular feedback, and recognizing and celebrating successes.

2. Encourage Open Communication: Open communication is critical for building resilience among team members. Managers should encourage their team members to speak up about any challenges they are facing, whether they are work-related or personal. By providing a safe and supportive environment for open communication, team members can receive the support they need to overcome challenges.

3. Provide Resources for Stress Management: Stress is a significant challenge in the workplace, and it can be a major obstacle to resilience. Managers can provide resources to help their team members manage stress, such as access to mental health resources, opportunities for exercise, and healthy snacks in the break room. By supporting the mental and physical health of team members, managers can help to build resilience and reduce the impact of stress.

4. Encourage Professional Development: Professional development can be a powerful tool for building resilience among team members. By providing opportunities for training, learning new skills, and taking on new challenges, managers can help their team members build confidence, develop their abilities, and gain a sense of accomplishment. This, in turn, can help them to become more resilient when faced with challenges.

5. Lead by Example: Finally, the most effective way to build resilience among team members is by leading by example. Managers should demonstrate resilience by facing challenges head-on, maintaining a positive attitude, and taking proactive steps to overcome obstacles. When team members see their managers exhibiting resilience, they are more likely to follow suit and develop their own resilience skills.

Latest Research on Resilience

Many psychologists and social behavioral scientists have been expanding what we know about resilience and how to tap into this state. "Building resilience in health care providers during a pandemic" by Shanafelt et al. (2021) - This article discusses the impact of the COVID-19 pandemic on the resilience of health care providers, and provides recommendations for building resilience in this population. Here are some recent articles that were published in reputable journals that have systematically reviewed research conducted on resiliency.

1. Ungar et al. (2021) - reviews the current research on resilience as a positive youth development construct, and identifies areas for future research.

2. Luthar et al. (2020) provides an overview of the concept of resilience in the context of aging, and reviews the evidence for factors that promote resilience in older adults.

3. Britt et al. (2020) reviews the current research on resilience and mental health outcomes among military service members and veterans, and identifies areas for future research.

4. Bolier et al. (2013) - This article provides a meta-analysis of the effectiveness of positive psychology interventions for building resilience, and identifies factors that contribute to their success.

Resilience is an important concept that involves adapting to change, growing and thriving in the face of adversity, and developing a set of skills and behaviors that can be learned and developed over time. By building strong social connections, developing a sense of purpose and meaning in life, and using a range of other strategies, individuals can build and maintain resilience and lead fulfilling and meaningful lives even in the face of difficult circumstances.

Greg Roussett is a board certified psychiatric mental health nurse practitioner offering treatment for ADHD, panic disorder, depression, other mood disorders, and insomnia. He reinforces resilience from latest research that has been conducted in his practice. He is a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. One of his primary specialties is working with those looking for help with bipolar disorder, other mood disorders, insomnia, panic disorder, and depression. Book a complimentary consultation today here.

Five Stressful Jobs in the Tech Industry and What You Can Do to Alleviate Stress

Defining Stress and How It Differs From Anxiety

Stress is a natural response of the body to a challenging situation or demand, whether it is physical, mental or emotional. When we are faced with stress, the body releases stress hormones like cortisol and adrenaline, which prepare the body for the "fight or flight" response. Stress can be beneficial in some situations, such as when it helps us to meet a deadline or perform well under pressure. However, when stress becomes chronic or overwhelming, it can have negative effects on our health, including mental health issues like depression and anxiety.

Anxiety, on the other hand, is a psychological disorder characterized by excessive worry, fear, and apprehension about everyday situations. Unlike stress, anxiety is often not related to a specific external trigger, and can persist for long periods of time. While some level of anxiety is normal and can be helpful in preparing us for potential danger, excessive anxiety can interfere with our daily lives and lead to physical and mental health issues. While stress and anxiety share some similarities in terms of their effects on the body, anxiety is generally considered to be a more serious and chronic condition.

Five Prominent Jobs in the Tech Industry: High Obligation, High Stress

The tech industry is known for its fast-paced and innovative nature. The following occupations are prestigious though can be considered stressful and here’s why:

1. Software Engineer - Software engineers are responsible for designing and developing software applications. They often work long hours and face tight deadlines, leading to high levels of stress. Additionally, software engineers are expected to stay up-to-date with the latest technologies, which can add to their workload.

2. IT Manager - IT managers are responsible for overseeing an organization's technology infrastructure, including networks, hardware, and software. They must balance the needs of their organization with the constraints of their budget, which can be a source of stress. Additionally, IT managers must stay up-to-date with rapidly changing technologies and ensure that their team is trained to implement them.

3. Cybersecurity Analyst - Cybersecurity analysts are responsible for protecting an organization's information systems from cyber threats. They must constantly monitor for potential breaches and vulnerabilities, which can be mentally taxing. Additionally, cybersecurity analysts must stay up-to-date with the latest threats and security technologies, which can require ongoing training and education.

4. Technical Support Specialist - Technical support specialists are responsible for helping customers troubleshoot technical issues with hardware and software. They often work in high-pressure environments where they must resolve issues quickly and efficiently. Additionally, technical support specialists must deal with frustrated or irate customers, which can be emotionally taxing.

5. Data Scientist - Data scientists are responsible for analyzing complex data sets to extract insights and inform business decisions. They often work with large amounts of data and must constantly learn new technologies and analytical techniques. Additionally, data scientists must effectively communicate their findings to stakeholders, which can be stressful if their work is not well-received.

Now you may be reading through this list and feeling discouraged, but that is not the point of this blog. Rather, there is another concept resiliency, that we will visit in tomorrow’s blog. The good news is resiliency can actually significantly reduce stress levels and the relationship of how one experiences stress and actually have improved outcomes in coping with stress then at baseline. So while these jobs come with their fair share of stressors, I want to give you some tools in order to embrace that these professions are also highly rewarding.

Five Tips to Combat Stress

1. Take Breaks - One of the most important things that tech workers can do to alleviate stress is to take breaks throughout the day. Taking a short walk, stretching, or simply stepping away from the computer can help to reduce stress and improve focus. Experts recommend taking a 5-10 minute break for every hour of work.

2. Practice Mindfulness - Mindfulness is the practice of being fully present in the moment and can help to reduce stress and improve mental clarity. Tech workers can practice mindfulness by taking a few minutes each day to focus on their breath and bring their attention to the present moment. There are also several mindfulness apps available that can guide users through meditation exercises.

3. Get Moving - Exercise is a great way to reduce stress and improve overall health. Tech workers can incorporate physical activity into their day by taking the stairs instead of the elevator, going for a walk during lunch, or participating in a yoga class after work.

4. Stay Hydrated - Dehydration can lead to headaches, fatigue, and other symptoms that can increase stress levels. Tech workers should make sure to drink plenty of water throughout the day to stay hydrated and alert.

5. Connect with Others - Social support is important for managing stress and improving mental health. Tech workers can connect with others by joining a networking group or attending a company-sponsored event. Even taking a few minutes to chat with a colleague can help to reduce stress and improve mood.

By incorporating these tips into their daily routine, tech workers can help to alleviate stress and improve their overall well-being. Remember, it's important to prioritize self-care and take care of yourself in order to perform at your best in the workplace.

When the Pressure Becomes More than Stress

Remember that stress is a natural process and phenomenon. Some stress is helpful and can get us through the presentation, meet our deadlines, or hold ourselves accountable to the relationships we value in life. But what happens when stress is unchecked? Symptoms of an anxiety disorder can occur.

Anxiety is a psychological disorder characterized by excessive worry, fear, and apprehension about everyday situations. Unlike stress, anxiety is often not related to a specific external trigger, and can persist for long periods of time. While some level of anxiety is normal and can be helpful in preparing us for potential danger, excessive anxiety can interfere with our daily lives and lead to physical and mental health issues. While stress and anxiety share some similarities in terms of their effects on the body, anxiety is generally considered to be a more serious and chronic condition. In the case you begin to experience some of these symptoms, it may make sense to seek support from a psychiatrist, psychiatric nurse practitioner, or psychotherapist.

This blog was supported by the following resources:

1. https://builtin.com/data-science/data-scientist-stress

2. https://www.businessnewsdaily.com/11120-most-stressful-tech-jobs.html

3. https://www.computerworld.com/article/2528400/most-stressful-jobs-in-it.html

4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5573024/

5. https://www.businessinsider.com.au/5-ways-to-manage-stress-in-a-tech-job-2015-4?r=US&IR=T

6. https://www.forbes.com/sites/brentgleeson/2018/09/26/how-to-stay-mentally-fit-when-working-in-tech/?sh=5c3a0a7c5f07

Greg Roussett is a board certified psychiatric mental health nurse practitioner offering treatment for anxiety and insomnia. He is a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. One of his primary specialties is working with those looking for help with depression, anxiety, and sleep disturbances. Book a complimentary consultation today here.

Seasonal Affective Disorder and Practical Ways to Boost Mood

Seasonal Affective Disorder (SAD), also known as seasonal depression, is a mood disorder that typically occurs during fall and winter months when there is less daylight. People with SAD experience symptoms such as sadness, hopelessness, irritability, and fatigue. This disorder affects people differently, with some experiencing mild symptoms, while others have severe symptoms that can significantly affect their daily lives. In this article, we will discuss what SAD is, its prevalence rate, treatment options, and whether standard time or daylight savings time is better for SAD.

What is Seasonal Affective Disorder?

SAD is a type of depression that typically occurs during the fall and winter months when there is less sunlight. The exact cause of SAD is not known, but it is thought to be related to the body's internal clock and the production of certain hormones, such as melatonin and serotonin. Melatonin is a hormone that regulates sleep, while serotonin is a neurotransmitter that affects mood, appetite, and sleep.

SAD is characterized by symptoms such as:

1. Depression, sadness, and hopelessness

2. Loss of interest in activities that were once enjoyable

3. Fatigue and lack of energy

4. Difficulty concentrating

5. Irritability and mood swings

6. Increased appetite, weight gain, and cravings for carbohydrates

7. Difficulty sleeping, oversleeping, or sleeping too much

8. Social withdrawal and isolation

9. Thoughts of suicide or self-harm (in severe cases)

Prevalence of Seasonal Affective Disorder:

SAD is estimated to affect around 5% of the population in the United States. However, the prevalence rate varies depending on factors such as age, sex, and geographic location. Women are more likely to experience SAD than men, and young adults are more likely to experience it than older adults. The prevalence rate of SAD is higher in areas with less sunlight, such as the northern parts of the United States, Canada, and Europe.

Treatment Options for Seasonal Affective Disorder:

There are several treatment options for SAD, including:

1. Light therapy: Light therapy involves exposure to bright light, typically in the morning, to simulate natural sunlight. This therapy is thought to reset the body's internal clock and increase the production of serotonin.

2. Medication: Antidepressant medications such as selective serotonin reuptake inhibitors (SSRIs) may be prescribed to treat SAD. These medications can help regulate the levels of serotonin in the brain and improve mood.

3. Psychotherapy: Psychotherapy, or talk therapy, can help people with SAD identify and change negative thoughts and behaviors that contribute to their symptoms.

4. Lifestyle changes: Lifestyle changes such as regular exercise, a healthy diet, and stress management techniques can help reduce symptoms of SAD.

5. Vitamin D supplements: Vitamin D is a nutrient that is essential for bone health and may also help regulate mood. Some studies suggest that vitamin D supplements may help reduce symptoms of SAD.

6. Alternative therapies: Alternative therapies such as acupuncture, massage, and herbal supplements may also be helpful in reducing symptoms of SAD. However, more research is needed to determine their effectiveness.

And what about the Effects of Daylight Savings vs Standard Time?

First, what is Standard Time?

Standard time refers to the time of year when clocks are set to the same time as the sun. This means that the sun rises and sets at the same time every day, regardless of what the clock says. In the United States, standard time begins on the first Sunday in November and ends on the second Sunday in March.

And to recap, what is Daylight Savings Time?

Daylight savings time refers to the time of year when clocks are set ahead one hour to provide more daylight in the evenings. This means that the sun rises and sets an hour later than it normally would, according to the clock. In the United States, daylight savings time begins on the second Sunday in March and ends on the first Sunday in November.

Which is Better for Seasonal Affective Disorder?

There is no clear consensus on which time is better for people with SAD. Some people with SAD prefer standard time, while others prefer daylight savings time. Here are some of the arguments for and against each time:

Arguments for Standard Time:

1. More daylight in the morning: People with SAD may benefit from more daylight in the morning, as it can help regulate their internal clock and improve their mood.

2. Less disruption to sleep schedule: Changing the clock for daylight savings time can disrupt sleep patterns, which can exacerbate symptoms of SAD.

3. Fewer accidents and health problems: Studies have shown that there is an increase in accidents and health problems during the first few days after the start of daylight savings time, as people adjust to the new schedule.

Arguments for Daylight Savings Time:

1. More daylight in the evening: People with SAD may benefit from more daylight in the evening, as it can provide more opportunities for outdoor activities and socialization, which can improve their mood.

2. Better alignment with work schedules: Daylight savings time may be more aligned with people's work schedules, as many people work during the day and have more free time in the evenings.

3. More energy-efficient: Daylight savings time can save energy by reducing the need for artificial lighting in the evenings.

Although there is no clear consensus on which time is better for people with SAD. Both standard time and daylight savings time have their benefits and drawbacks, and what works for one person may not work for another. It is important for people with SAD to adhere to a consistent sleep, maintain regular physical activity, and ensure as much morning to mid-day exposure to light as possible to help regulate your mood and circadian rhythm. Additionally, it is important for people with SAD to seek professional help if their symptoms are interfering with their daily lives.

Greg Roussett is a board certified psychiatric mental health nurse practitioner offering treatment for panic disorder, depression, and insomnia. He is a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. One of his primary specialties is working with those looking for help with insomnia, panic disorder, depression, and mood disorder. Book a complimentary consultation today here.

Happy National Autism Awareness Month

April is Autism Spectrum Month, a time to raise awareness about autism and celebrate the unique talents and abilities of people on the autism spectrum. Autism, according to the CDC, also known as Autism Spectrum Disorder (ASD), is a neurological and developmental disorder that affects communication, social interaction, and behavior. It is estimated that 1 in 54 children in the United States has autism, and the prevalence of autism has been increasing in recent years.

Here are some reasons why we should celebrate Autism Spectrum Month:

• Celebrating the diversity of the human experience: Autism is a natural variation of the human brain, and people on the autism spectrum have unique strengths and abilities that should be recognized and celebrated.

• Raising awareness and reducing stigma: Autism is often misunderstood and stigmatized, and Autism Spectrum Month provides an opportunity to educate the public about autism and promote acceptance and inclusion.

• Supporting autism research: There is still much we don't know about autism, and research is needed to better understand the causes, treatments, and interventions for autism.

Notable figures who are on the autism spectrum:

• Temple Grandin: A world-renowned animal behaviorist and autism advocate, Temple Grandin has used her unique perspective as a person on the autism spectrum to revolutionize the livestock industry and improve animal welfare. She has also written several books about autism and given numerous lectures and interviews to promote awareness and understanding of autism.

• Dan Aykroyd: A famous actor and comedian, Dan Aykroyd has been open about his diagnosis. He has used his platform to raise awareness about autism and advocate for better support and services for people on the autism spectrum.

• Daryl Hannah: An actress and environmental activist, Daryl Hannah has also been open about her autism diagnosis. She has used her platform to promote autism awareness and advocate for environmental causes.

• Satoshi Tajiri: The creator of the popular video game franchise Pokemon, Satoshi Tajiri has been open about his diagnosis of Autism. He has credited his autism with helping him create the intricate world and characters of Pokemon.

Fun facts about these individuals:

• Temple Grandin's designs for more humane livestock handling systems are used in over half of the cattle processing facilities in the United States.

• Dan Aykroyd has described being autistic as a "superpower" that has helped him in his career, allowing him to hyperfocus on his work and remember lines and jokes easily.

• Daryl Hannah has been arrested multiple times for participating in environmental protests, including protesting the construction of the Keystone XL pipeline.

• Satoshi Tajiri was inspired to create Pokemon by his childhood love of collecting insects. The name "Pokemon" is short for "Pocket Monsters.

Supporting the Mental Health and Well-Being for those Who Are Neurodiverse

General guidance and recommendations are shifting from “changing,” and individual who is neurodiverse but rather supporting those who are neurodiverse in the case they are experiencing underlying other psychiatric concerns such as anxiety or depression.

Research has shown that individuals with autism spectrum disorder (ASD) are at a higher risk for anxiety and depression than the general population. Estimates suggest that up to 40% of individuals with ASD also experience symptoms of anxiety, and up to 50% experience symptoms of depression. However, it is important to note that these estimates can vary depending on the specific population being studied and the methods used to assess symptoms of anxiety and depression.

It is also important to recognize that anxiety and depression can manifest differently in individuals with ASD than in the general population. For example, individuals with ASD may have difficulty identifying and expressing their emotions, which can make it challenging to diagnose and treat anxiety and depression. Additionally, social and communication challenges associated with ASD can contribute to feelings of anxiety and depression, as individuals with ASD may feel isolated and struggle to connect with others.

Given the high prevalence of anxiety and depression in individuals with ASD, it is important for psychiatrists and psychologist to aid individuals in detecting if they may be neurodiverse while also providing nuanced care and support for anxiety, depression, or other psychiatric concerns.

Treatment Options for Anxiety and Depression

Treatment options for individuals with autism who also experience anxiety and depression often involve a combination of behavioral interventions and medication. Cognitive-behavioral therapy (CBT) can be effective in treating anxiety and depression in individuals with autism, as it helps individuals learn coping skills and strategies to manage their emotions and behavior. Medications such as selective serotonin reuptake inhibitors (SSRIs) may also be prescribed to manage symptoms.

It is important to note that there is no one-size-fits-all approach to treating anxiety and depression in individuals with autism. Treatment plans should be individualized and tailored to the needs and preferences of the individual.

Societal Intervention: Those Who Are Not Neurodiverse Need to Reframe Their Way of Thinking

Stigma associated with autism can be a significant barrier to diagnosis, treatment, and inclusion in society. Negative stereotypes and misconceptions about autism can lead to discrimination, bullying, and social isolation for individuals with autism and their families. To combat stigma, it is important to educate the public about autism and promote acceptance and inclusion of individuals with autism in all aspects of society. This includes advocating for policies and programs that support the needs of individuals with autism and their families, as well as creating more opportunities for individuals with autism to participate in education, employment, and community activities.

The world should also adapt to those with autism by creating more accessible and accommodating environments. This can include providing sensory-friendly spaces and activities, promoting inclusive hiring practices, and training educators, psychiatrists, nurses, psychologists, and other service providers to better understand and support the needs of individuals with autism. By working together to reduce stigma and create more inclusive and supportive environments, we can help individuals with autism reach their full potential and lead fulfilling lives.

Greg Roussett NP is a board certified psychiatric mental health nurse practitioner. As a psychiatry provider, he offers treatment for ADHD, panic disorder, depression, other mood disorders, and insomnia and sees and celebrates clients who are neurodiverse and meet criteria for Autism Spectrum. By training, he is also a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. Book a complimentary consultation today here.

Happy Cesar Chavez Day!

The holiday is celebrated on March 31st, which is Chavez's birthday. It is an official holiday in California, Texas, and Colorado, and is recognized as a commemorative holiday in several other states.

Cesar Chavez Day is an annual holiday in the United States that celebrates the life and legacy of Cesar Chavez, a prominent labor leader and civil rights activist who co-founded the United Farm Workers (UFW) in 1962. Chavez dedicated his life to fighting for the rights of farm workers, who were often subjected to low wages, poor working conditions, and other forms of exploitation.

Why We Should Celebrate Cesar Chavez

The origins of Cesar Chavez Day can be traced back to the early 1990s, when a coalition of labor unions, community organizations, and other groups began lobbying for the creation of a holiday to honor Chavez's contributions to the labor and civil rights movements. In 1994, then-president Bill Clinton declared March 31st to be "Cesar Chavez Day" in the United States.

Today, Cesar Chavez Day is celebrated in a variety of ways, including parades, marches, cultural events, and community service projects. It is an opportunity to remember and honor Chavez's legacy, and to recognize the ongoing struggles of farm workers and other marginalized communities.

In terms of honoring Latinx culture, Cesar Chavez Day is an important reminder of the contributions that Latinx people have made to the labor and civil rights movements in the United States. Chavez's work helped to raise awareness of the challenges facing farm workers and other marginalized communities, and inspired countless others to join the fight for justice and equality.

By celebrating Cesar Chavez Day, we can also raise awareness of the ongoing struggles facing Latinx communities today, including issues like immigration, labor rights, and access to healthcare and education. It is an opportunity to come together as a community, to celebrate our shared history and culture, and to work towards a more just and equitable future for all.

Mental Health and Well-Being For the Latinx Community

Mental health is a critical component of overall health and wellbeing, and yet many Latinx individuals in the United States face unique mental health challenges that can make it difficult to access care and achieve optimal outcomes.

Studies have shown that Latinx individuals in the United States experience higher rates of anxiety, depression, and other common psychiatric disorders than non-Latinx individuals. For example, a recent study published in the Journal of Immigrant and Minority Health found that Latinx immigrants experience higher rates of depression and anxiety than non-immigrant Latinx individuals, as well as non-Latinx individuals.

Other studies have found that Latinx individuals may be at increased risk of post-traumatic stress disorder (PTSD), particularly as a result of exposure to trauma related to migration, discrimination, and other forms of adversity.

Unique Mental Health Challenges Faced by US Latinx Individuals

There are a number of factors that contribute to the unique mental health challenges faced by US Latinx individuals. These may include:

• Language barriers: Many Latinx individuals may struggle to access mental health services due to language barriers, particularly if they are not fluent in English.

• Stigma: Mental health issues may be stigmatized within certain communities. There can also be misinterpretation of cultural norms among the Latinx community that may be misinterpreted as psychopathology. See below regarding ways that psychiatry providers can provide more nuanced, supportive care.

• Discrimination: Latinx individuals may experience discrimination and racism, which can contribute to feelings of anxiety, depression, and other mental health issues.

• Acculturation stress: Latinx individuals who have immigrated to the United States may experience acculturation stress, which can contribute to mental health issues such as depression and anxiety.

Specific Mental Health Interventions for the Latinx Community

To address the unique mental health challenges faced by Latinx individuals in the United States, it is important to develop culturally sensitive interventions that take into account the cultural, linguistic, and social factors that may impact mental health.

Some examples of specific mental health interventions that may be effective for the Latinx community include:

• Culturally sensitive therapy: Psychiatrists, psychologists, and other trained mental healht professionals such as psychotherapists who are fluent in Spanish and who are familiar with Latinx cultures and traditions can provide more effective and supportive care.

• Support groups: Peer support groups can provide a sense of community and belonging, which can be particularly helpful for Latinx individuals who may feel isolated or stigmatized.

• Promoting resilience: Building resilience and coping skills can help Latinx individuals to better manage stress and adversity, and may include activities such as mindfulness, meditation, and yoga.

• Familismo: Familismo, as defined in Psychology Today, or the importance of family, is a key aspect of Latinx culture. Interventions that incorporate the importance of family and social support may be particularly effective in promoting mental health and wellbeing in the Latinx community.

Latinx individuals in the United States face unique mental health challenges that require culturally sensitive and responsive interventions. By addressing the cultural, linguistic, and social factors that impact mental health, we can promote greater access to care and improved outcomes for Latinx individuals and families.

Greg Roussett NP is a board certified psychiatric mental health nurse practitioner. He is second generation Latinx and as a psychiatry providers offering treatment for ADHD, panic disorder, depression, other mood disorders, and insomnia. By training, he is also a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. Book a complimentary consultation today here.

Common Myths Associated with Psychiatric Medications

Psychiatric medications have long been the subject of controversy and stigma. Some people are hesitant to take them due to fears of dependency, side effects, or the societal stigma that mental health challenges are not "real" illnesses. However, recent research has shown that psychiatric medications can be a valuable tool in treating mental health disorders, and that many of the fears associated with them are unfounded.

What are some common misconceptions about psychiatric medications?

• Myth 1 : Psychiatric medications are only for people with severe mental health disorders. Reality: Many people with mild to moderate mental health conditions can benefit from medications in efforts to reach their full potential.

• Myth 2: Psychiatric medications are addictive. Reality: While some medications may cause dependence or withdrawal symptoms, the risk of addiction is relatively low and not all categories of psychiatric medications have any risk associated with physiologic or psychological dependence.

• Myth 3: Psychiatric medications will change your personality or make you a different person. Reality: Medications work to alleviate symptoms of mental health disorders, but they do not fundamentally change who you are as a person.

So what are the benefits of psychiatric medications?

• Improved quality of life: For many people, medications can alleviate symptoms of mental health disorders, making it easier to manage daily activities, work, and relationships.

• Reduced risk of self-harm or suicide: Medications have been shown to reduce the risk of self-harm and suicide in people with major depressive disorder and for those who experience suicidal ideation.

• Better outcomes in therapy: Medications can make it easier to engage in therapy, which can lead to better outcomes in the effort you are putting forth in psychotherapy.

While it's true that some medications may have side effects, the benefits of properly prescribed and monitored medications may outweigh the risks. It's important to work with a psychiatric or psychiatric nurse practitioner you trust to determine the best course of treatment for you.

What are the Response Rates of Psychiatric Medications?

Depression:

• Approximately 50-60% of people with depression will respond to antidepressant medication.

• In cases where the first medication does not work, up to 30% of people will respond to a second medication.

• The effectiveness of medication can also vary depending on the severity of the depression.

Anxiety:

• Approximately 60-80% of people with anxiety will respond to medication.

Bipolar Disorder:

• Approximately 60-70% of people with bipolar disorder will respond to medication.

• However, finding the right medication and dosage can be more challenging than with other conditions.

Attention Deficit Hyperactivity Disorder (ADHD)

Approximately 70-80% of children and adults will have a significant improvement in ability to focus with a reduction in hyperactivity symptoms. Both stimulants and non-stimulants can be taken to treat ADHD.

Schizophrenia:

• Approximately 60-80% of people with schizophrenia will respond to medication.

• However, the effectiveness of medication can vary widely depending on the individual's symptoms and subtype of schizophrenia.

It's also worth noting that the stigma associated with mental health disorders and their treatment is gradually decreasing. More people are opening up about their experiences and advocating for better access to care, which will hopefully lead to more acceptance and understanding in the future.

The stigma associated with psychiatric medications is often unfounded, and recent research shows that they can be a valuable tool in treating mental health disorders. It's important to educate ourselves and others about the benefits and risks of medication, and to work with qualified professionals to determine the best course of treatment for each individual. For more resources on how to send stigma associated with mental health, you can visit the Carter Center.

Greg Roussett is a board certified psychiatric mental health nurse practitioner offering treatment for ADHD, panic disorder, depression, other mood disorders, and insomnia. He is a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. One of his primary specialties is working with those looking for help with bipolar disorder, other mood disorders, insomnia, panic disorder, and depression. Book a complimentary consultation today here.

Happy National Doctor's Day and the Future of Psychiatry

National Doctor's Day is celebrated on March 30th every year to honor the contributions of physicians to society. This day provides us with an opportunity to recognize the tireless efforts of medical professionals who work round the clock to improve the health of their patients. While we appreciate the work of doctors in general, it is essential to highlight the contributions of psychiatrists, who have played a crucial role in the evolution of mental healthcare.

Psychiatry is the branch of medicine that deals with the diagnosis, treatment, and prevention of mental disorders. The history of psychiatry dates back to ancient times when people believed that mental illnesses were caused by supernatural forces. The treatment methods used in those times were often brutal and involved exorcism, torture, or even death. It was only in the 18th century that psychiatry emerged as a separate field of medicine, with the establishment of institutions for the care of the mentally ill.

One of the pioneers of modern psychiatry was Philippe Pinel, a French physician who is widely regarded as a founder of psychiatry. Pinel advocated for a more humane approach to the treatment of mental illness and is credited with initiating the concept of moral treatment. This approach emphasized the importance of treating patients with kindness, respect, and understanding, rather than punishing or restraining them.

Another important figure in the history of psychiatry was Sigmund Freud, an Austrian neurologist who is known as the founder of psychoanalysis. Freud's theories about the unconscious mind and the role of childhood experiences in shaping personality have had a significant impact on the field of psychology and psychiatry. Although some of Freud's ideas have been criticized and challenged over the years, his work continues to influence modern psychotherapy.

In the 20th century, the field of psychiatry saw significant advances in the development of new medications for the treatment of mental illness. This led to a shift away from institutional care and towards community-based care, where patients could receive treatment while remaining in their homes and communities. Today, psychiatry is a rapidly evolving field that continues to make strides in the treatment of mental illness.

What Will be of the Future of Psychiatry?

One of the major changes that we can expect in the future of psychiatry is the increased use of technology. Telepsychiatry, which involves providing mental health care remotely through video conferencing or other digital means, has become increasingly popular in recent years. This technology allows psychiatrists and psychotherapists to provide care to patients who live in remote or underserved areas and improves access to care for people who might otherwise be unable to receive it.

Another development in the field of psychiatry is the use of artificial intelligence (AI) to aid in the diagnosis and treatment of mental illness. AI can analyze large amounts of data to identify patterns and trends in patient symptoms, which can help psychiatrists make more accurate diagnoses and provide more targeted treatments. AI-powered chatbots and virtual assistants can also provide support to people with mental illness, helping them to manage their symptoms and connect with mental health care providers.

The future of psychiatry is also likely to see continued advancements in pharmacology. New medications are being developed that target specific neurotransmitters or other biological pathways involved in mental illness. These medications have the potential to be more effective and have fewer side effects than existing treatments.

In addition to these technological and pharmacological advancements, the future of psychiatry will also focus on a more personalized approach to mental health care. Precision psychiatry involves using genetic, environmental, and other patient-specific information to develop individualized treatment plans that are tailored to the needs of each patient. This approach has the potential to improve treatment outcomes and reduce the risk of side effects. There are a number of companies that allows psychiatrists and psychiatric nurse practitioners to offer pharmacogenomic testing to clients including: Genesight, Genomind, and Tempus Labs.

As the field of psychiatry continues to evolve, it is essential that mental health care providers remain committed to providing compassionate and comprehensive care to their patients. While technology and pharmacology can provide valuable tools for diagnosis and treatment, it is the human connection between psychiatrists and their patients that remains the cornerstone of mental health care.

The future of psychiatry is exciting and full of promise particularly for clients suffering from mental illness. With advances in technology, pharmacology, and personalized medicine, we can expect to see significant improvements in the diagnosis, treatment, and prevention of mental illness. However, it is essential that we do not lose sight of the human element of mental health care and continue to prioritize empathy, understanding, and compassion in our approach to mental health.

Greg Roussett is a board certified psychiatric mental health nurse practitioner offering treatment for panic disorder, depression, and insomnia. He is a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. One of his primary specialties is working with those looking for help with bipolar disorder, other mood disorders, insomnia, panic disorder, and depression. Book a complimentary consultation today here.

Today is World Bipolar Day

Today is Vincent Van Gogh’s Birthday, aka World Bipolar Day: Visitors at a Van Gogh Immersion Art Experience

World Bipolar Day is an annual observance held on March 30th every year. It is an initiative of the International Bipolar Foundation (IBPF), in collaboration with the Asian Network of Bipolar Disorder (ANBD) and the International Society for Bipolar Disorders (ISBD). The main aim of this day is to raise awareness about bipolar disorder, also known as manic-depressive illness, and reduce the stigma surrounding it.

Bipolar disorder is a mental health condition that is characterized by episodes of mania and depression. It affects approximately 2.6% of the global population, and it can cause significant disruptions in an individual's personal and professional life. It is a chronic illness that requires lifelong management, and it can be difficult to diagnose as it often co-occurs with other mental health conditions, such as anxiety and substance abuse.

Notable Figures with Bipolar Disorder

There are many famous people throughout history who have been diagnosed with bipolar disorder. Some of the most well-known include:

1. Vincent van Gogh - The famous Dutch painter is believed to have had bipolar disorder, which was likely worsened by his heavy use of alcohol and absinthe. In fact, in his honor, his birthday was chosen as the day to celebrate World Bipolar Day.

2. Ernest Hemingway - The American author is believed to have had bipolar disorder, which may have contributed to his suicide in 1961.

3. Winston Churchill - The former British Prime Minister is believed to have had bipolar disorder, which he referred to as his "black dog."

4. Catherine Zeta-Jones - The Welsh actress has been open about her diagnosis of bipolar II disorder, which she manages with medication and therapy.

5. Demi Lovato - The American singer has been open about her diagnosis of bipolar disorder, which she manages with medication and therapy.

6. Carrie Fisher - The late American actress, best known for her role as Princess Leia in the Star Wars franchise, was open about her diagnosis of bipolar disorder and advocated for mental health awareness until her death in 2016.

7. Mariah Carey - The American singer has been open about her diagnosis of bipolar disorder, which she manages with medication and therapy.

8. Mel Gibson - The Australian-American actor and filmmaker has been open about his diagnosis of bipolar disorder, which he manages with medication and therapy.

These individuals, among many others, have demonstrated that having bipolar disorder does not define a person's abilities or character. With proper treatment and management, individuals with bipolar disorder can lead successful and fulfilling lives.

What are the Signs and Symptoms of Bipolar Disorder?

Bipolar disorder is characterized by episodes of mania and depression. Mania is a period of elevated or irritable mood, increased energy, decreased need for sleep, and impaired judgment. Depression is a period of low mood, feelings of worthlessness or guilt, decreased energy, and difficulty concentrating.

The signs and symptoms of bipolar disorder can vary widely between individuals and can be difficult to recognize. Some common signs and symptoms of mania include:

• Elevated or irritable mood

• Increased energy

• Decreased need for sleep

• Racing thoughts

• Grandiosity or inflated self-esteem

• Impulsivity

• Risk-taking behavior

• Poor judgment

• Increased talkativeness

Some common signs and symptoms of depression include:

• Low mood

• Loss of interest in activities once enjoyed

• Feelings of worthlessness or guilt

• Difficulty concentrating

• Fatigue or decreased energy

• Changes in appetite or weight

• Sleep disturbances

• Suicidal thoughts or behaviors

It is important to note that not all individuals with bipolar disorder experience both mania and depression. Some individuals may only experience episodes of mania or hypomania (a milder form of mania), while others may only experience episodes of depression.

Is there a Cure For Bipolar Disorder?

Although there is no cure, bipolar treatment can be effective in allowing individuals to not only function but excel and live up to their fullest potential. Treatment options include medication, therapy, and lifestyle changes. Mood stabilizers, antidepressants, and antipsychotic medications are commonly used to manage symptoms of bipolar disorder. Therapy, such as cognitive-behavioral therapy and psychoeducation, can help individuals with bipolar disorder learn coping strategies and improve their quality of life. Lifestyle changes, such as regular exercise, healthy eating habits, maintaining a regular sleep schedule, and stress management techniques, can also be beneficial in managing bipolar disorder.

World Bipolar Day is an important event that aims to reduce the stigma surrounding bipolar disorder and increase awareness of its signs, symptoms, and treatment options. It is a reminder that individuals with bipolar disorder can lead fulfilling lives with proper treatment and management. If you or a loved one are experiencing symptoms of bipolar disorder, it is important to seek help from a mental health professional.

Greg Roussett is a board certified psychiatric mental health nurse practitioner offering treatment for panic disorder, depression, and insomnia. He is a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. One of his primary specialties is working with those looking for help with bipolar disorder, other mood disorders, insomnia, panic disorder, and depression. Book a complimentary consultation today here.

What is a Tech Recession, and Effects on Mood and Functioning

The term "tech recession" is being tossed around more frequently these days. It refers to a period of stagnation or decline in the technology industry, which is often considered the driving force behind economic growth in the modern world. With recent events such as the COVID-19 pandemic and ongoing supply chain disruptions, some people are wondering if we are currently experiencing a tech recession. In this blog post, we'll examine this question and explore some of the factors that could be influencing the state of the tech industry while also considering the effects of a recession on mental health.

First, it's important to define what we mean by the term "tech recession." In general, a recession is defined as a period of economic decline characterized by a reduction in gross domestic product (GDP), employment, and income. A tech recession specifically refers to a downturn in the technology sector, which includes everything from hardware and software development to e-commerce and social media platforms.

So, are we currently in a tech recession? The answer is somewhat ambiguous. On one hand, there have been some signs of a slowdown in the tech industry. For example, in 2020, global technology spending declined by 1.1% due to the pandemic. Additionally, some tech companies have reported weaker-than-expected earnings in recent quarters, which could be a sign of broader economic challenges.

However, there are also many factors that suggest the tech industry is still thriving. For one, demand for technology products and services has remained high throughout the pandemic, as people have increasingly relied on digital tools to work, communicate, and shop from home. In fact, some segments of the tech industry have actually seen significant growth in the past year, such as cloud computing and cybersecurity.

Another factor that suggests the tech industry is still going strong is the significant amount of investment pouring into the sector. In 2020, global venture capital funding for tech startups reached a record high of $300 billion, indicating that investors are still bullish on the future of tech innovation.

If we are in a tech recession, what effects will it have on well-being? An economic recession can have a profound effect on the mental health of individuals, including depression. During a recession, many people experience job loss, financial difficulties, and increased stress levels. These factors can lead to feelings of hopelessness, helplessness, and worthlessness, which are all symptoms of depression.

Depression Rates

Research shows that the rate of depression increases during economic recessions. A recent systematic review found economic recessions are associated with an increase the rate of depression among individuals who lost their jobs. The studies found found that the risk of depression was higher among individuals who experienced long-term unemployment during a recession.

Effects on Anxiety

The economic recession can also cause anxiety, which is a feeling of worry or unease about the future. During a recession, people may worry about job security, paying bills, and providing for their families. These worries can lead to increased levels of anxiety, which can have a negative impact on mental health.

Research shows that the rate of anxiety increases during economic recessions. A study conducted during the 2008 economic recession found that the rate of anxiety increased by 40% among individuals who lost their jobs. Similarly, another study found that the risk of anxiety was higher among individuals who experienced long-term unemployment during a recession.

Overall Mood:

The economic recession can have an overall negative impact on mood. During a recession, people may experience a range of emotions, including fear, anger, and frustration. These emotions can lead to feelings of sadness and low mood.

Research shows that the rate of overall mood disturbances increases during economic recessions. A study conducted during the 2008 economic recession found that the rate of overall mood disturbances increased by 33% among individuals who lost their jobs. Similarly, another study found that the risk of overall mood disturbances was higher among individuals who experienced long-term unemployment during a recession.

Key points:

The economic recession can have a profound effect on mental health, particularly on depression, anxiety, and overall mood. During a recession, individuals may experience job loss, financial difficulties, and increased stress levels, which can lead to feelings of hopelessness, helplessness, and worthlessness. It is essential to seek support from mental health professionals during these difficult times to help manage the negative impact of a recession on mental health. Additionally, seeking support from loved ones, engaging in self-care activities, and staying connected to the community can also help alleviate the negative effects of a recession on mental health.

Greg Roussett is a board certified psychiatric mental health nurse practitioner offering treatment for panic disorder, depression, and insomnia. He is a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. One of his primary specialties is working with those looking for help with insomnia, panic disorder, depression, and mood disorder. Book a complimentary consultation today here.

How Many Hours of Sleep do We Actually Need to Succeed?

Sleep is a vital part of our daily lives, and it plays an essential role in our overall well-being. Multiple studies reviewed by sleep experts have found that getting around 7 hours of sleep is ideal for maintaining a good mood and overall functioning throughout the day. The following statement was published in Sleep Health. Further supporting this is continued research efforts, as a recent study found that 7 hours was associated with greater cognitive performance among middle aged adults and that getting between 6 to 8 hours of sleep was associated with an increase in neurologic functioning as seen on imaging. This recent study was published in Communications Biology. This is just the latest in a growing body of research that underscores the importance of getting enough sleep.

Researchers note that getting too little or too much sleep can disrupt our natural circadian rhythms and lead to a range of negative health outcomes, including obesity, diabetes, and cardiovascular disease.

Although getting at least 7 hours of sleep is important, everyone's sleep needs are unique, and some individuals may require more or less sleep than others to feel rested and alert. So even if you’re personal best is 6 hours, and you feel rested and alert, you may be getting the same optimization you would among those studied who get 7 hours of sleep. The important differentiation is if you are struggling with sleep.

In the case you are having sleep difficulty, there are several steps you can take to improve your sleep habits. Here are a few tips:

1. Stick to a regular sleep schedule: Go to bed and wake up at the same time every day, even on weekends.

2. Create a relaxing bedtime routine: Take a warm bath, read a book, or do some gentle stretching before bed to help signal to your body that it's time to sleep.

3. Make sure your sleep environment is comfortable: Use comfortable bedding, keep the room at a cool temperature, and reduce noise and light as much as possible.

4. Limit caffeine and alcohol intake: Avoid consuming caffeine and alcohol in the hours leading up to bedtime, as both can interfere with sleep.

5. Get regular exercise: Regular exercise can help improve sleep quality and duration, but avoid exercising too close to bedtime, as it can make it harder to fall asleep.

The latest research suggests that getting around 7 hours of sleep per night is ideal for maintaining good mood and overall functioning. However, everyone's sleep needs are unique, so it's essential to pay attention to your body and adjust your sleep habits as needed. If you are struggling with sleep, try incorporating some of the tips outlined above, and consider speaking with a psychiatrist, psychiatric nurse practitioner, or psychologist if the issue persists.

Greg Roussett is a board certified psychiatric mental health nurse practitioner offering treatment for panic disorder, depression, and insomnia. He is a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. One of his primary specialties is working with those looking for help with insomnia, panic disorder, depression, and mood disorder. Book a complimentary consultation today here.

The Effects of COVID-19: How a Pandemic can Affect Panic Disorder

Understanding Panic Disorder in the Age of Pandemics: Symptoms, Treatments, and Medication Management

Panic disorder is a mental health condition that affects millions of people worldwide. It is characterized by sudden and unexpected episodes of intense fear or discomfort, often accompanied by physical symptoms such as chest pain, sweating, and shortness of breath. These episodes, known as panic attacks, can be overwhelming and can significantly impact a person's quality of life. In this blog post, we will explore the symptoms of panic disorder, how the pandemic has affected the prevalence and incidence rates of panic disorder, available treatments, and when to seek out medication management.

Symptoms of Panic Disorder

Panic disorder is diagnosed when an individual experiences recurrent and unexpected panic attacks. A panic attack is a sudden surge of intense fear or discomfort that reaches a peak within minutes and can last up to an hour. During a panic attack, a person may experience the following physical symptoms:

• Racing heartbeat or heart palpitations

• Sweating

• Trembling or shaking

• Shortness of breath or feeling of choking

• Chest pain or discomfort

• Nausea or stomach upset

• Dizziness or lightheadedness

• Chills or hot flashes

In addition to physical symptoms, a person experiencing a panic attack may also feel a sense of impending doom or fear of losing control. Panic attacks can be triggered by specific situations or can occur unexpectedly.

Impact of the Pandemic on Panic Disorder

The COVID-19 pandemic has had a significant impact on mental health, including panic disorder. The uncertainty and fear surrounding the pandemic, as well as the social isolation and disruption to daily life, have contributed to increased levels of anxiety and stress. According to a study published in the Journal of Anxiety Disorders, there has been a significant increase in the prevalence of anxiety and depression during the pandemic, with some estimates suggesting up to a 50% increase in the incidence of panic disorder.

Treatments for Panic Disorder

There are several effective treatments available for panic disorder. These include:

1. Cognitive-behavioral therapy (CBT): CBT is a type of talk therapy that focuses on changing negative thought patterns and behaviors. It has been shown to be highly effective in treating panic disorder and can help individuals learn coping skills to manage panic attacks.

2. Medication: Antidepressant medications, such as selective serotonin reuptake inhibitors (SSRIs) and benzodiazepines, can be effective in reducing the frequency and severity of panic attacks. However, these medications should only be used under the guidance of a healthcare professional, as they can have side effects and potential risks.

3. Relaxation techniques: Techniques such as deep breathing, progressive muscle relaxation, and meditation can help reduce anxiety and manage the physical symptoms of panic attacks.

When to Seek Medication Management

Medication management may be appropriate for individuals with severe or frequent panic attacks, or for those who have not responded to other treatments. A healthcare professional can help determine if medication is necessary and can monitor its effectiveness and potential side effects.

It is important to note that medication should not be used as a standalone treatment for panic disorder. It is typically used in combination with other treatments, such as CBT and relaxation techniques.

The COVID-19 pandemic has contributed to increased levels of anxiety and stress, leading to a higher incidence of panic disorder. Effective treatments, including CBT, medication, and relaxation techniques, are available, and medication management may be appropriate for some individuals. It is important to seek professional help if you are experiencing symptoms of panic disorder, as early intervention can lead to better outcomes.

Greg Roussett is a board certified psychiatric mental health nurse practitioner offering treatment for panic disorder, depression, and insomnia. He is a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. One of his primary specialties is working with those looking for help with panic disorder, depression, and insomnia. Book a complimentary consultation today here.

How to Find the Right Psychiatrist / Psychiatric Mental Health Nurse Practitioner

Mental health is an essential aspect of overall health, and seeking help from a psychiatrist is a significant step towards improving one's mental well-being. However, finding the right psychiatrist can be a challenging task. With so many options available, it can be overwhelming to know where to begin. In this blog post, we will discuss how to find the right fit psychiatrist for you.

1. Determine your needs

The first step in finding the right fit psychiatrist is to determine your needs. Are you seeking help for a specific condition, such as depression or anxiety, or are you looking for general mental health support? Understanding your needs can help you narrow down your search for a psychiatrist who specializes in treating your specific condition or has experience with the type of support you require.

1. Ask for referrals

Talking to your primary care physician, family members, or friends can be a good starting point when seeking a referral for a psychiatrist. They may know someone who has had positive experiences with a psychiatrist and can recommend them. However, keep in mind that their experience may not necessarily reflect yours, and it's essential to do your research before making a final decision. Another place to find referrals is Psychology Today. You can search by zip code.

1. Check credentials

It's crucial to ensure that the psychiatrist you choose is licensed and has the proper credentials. You can do this by checking with your state's licensing board or searching for the psychiatrist's name on the American Psychiatric Association's website. This will help you ensure that the psychiatrist is qualified to provide mental health treatment.

1. Consider their experience

When choosing a psychiatrist, it's essential to consider their experience. Some psychiatrists specialize in treating specific conditions, such as eating disorders or addiction, while others may have experience working with a broader range of mental health concerns. Consider their experience and how it aligns with your needs.

1. Look for compatibility

Compatibility is crucial when it comes to finding the right psychiatrist. You want to choose someone who you feel comfortable talking to and who understands your concerns. It's essential to feel heard and understood during your sessions. To determine compatibility, you may want to schedule a consultation or initial appointment to get a sense of their approach and communication style.

1. Consider their approach to treatment

There are different approaches to mental health treatment, such as cognitive-behavioral therapy (CBT), psychoanalysis, and medication management. Consider the psychiatrist's approach to treatment and whether it aligns with your preferences and needs. For example, if you prefer a more holistic approach, you may want to choose a psychiatrist who also offers alternative treatments such as mindfulness-based therapy or acupuncture.

1. Evaluate communication

Effective communication between you and your psychiatrist is critical to the success of your treatment. Ensure that the psychiatrist is someone who listens attentively and provides clear and concise information about your diagnosis and treatment plan. You want to feel comfortable asking questions and expressing concerns during your sessions.

1. Check availability

Another important factor to consider is the psychiatrist's availability. Ensure that they have the flexibility to accommodate your schedule and that you can book appointments at a convenient time. Also, consider the frequency of appointments and whether it aligns with your needs.

1. Review patient feedback

Reading patient reviews and feedback can provide valuable insight into the psychiatrist's approach and effectiveness. Look for reviews on their website or other reputable platforms, such as Healthgrades or Zocdoc. However, keep in mind that reviews should be taken with a grain of salt and that individual experiences may vary.

1. Evaluate cost and insurance coverage

Cost and insurance coverage can be significant factors when choosing a psychiatrist. Consider the cost of sessions and whether they fit within your budget.

Remember, finding the right fit in a psychiatrist can take time. I hope that this process can ease that transition to find best fit!

Greg Roussett is a board certified psychiatric mental health nurse practitioner offering treatment for anxiety and insomnia. He is a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. One of his primary specialties is working with those looking for help with depression, anxiety, and sleep disturbances. Book a complimentary consultation today here.

Day Light Savings Time and Its Effects on Depression and Anxiety: Simple Strategies to Reduce Its Effects!

Daylight Saving Time (DST) is when we change our clocks by one hour twice a year. It happens in the spring when we move our clocks forward one hour and in the fall when we move them back one hour. It is intended to help save energy and make better use of daylight hours. However, DST can have an impact on our mood and health. When we change our clocks, our internal clock or circadian rhythm can get disrupted. Our circadian rhythm is what helps regulate our sleep, mood, and energy levels. When our internal clock is disrupted, it can lead to feelings of tiredness and irritation. Some studies have also found that DST can lead to an increase in depression and anxiety. In addition, there can be an increase in workplace accidents due to a decline in cognitive function and alertness. In fact, the American Academy of Sleep Medicine has come out with a statement to End Daylight Savings Time. However rest assured there are changes you can make in order to reduce the associated concerns. In this blog we will explore ways to reduce the effects of Day Light Savings Time.

Practical Tips to Mitigate the Effects of Daylight Savings Time

There are several things we can do to help mitigate the negative effects of Daylight Savings Time:

1. Gradual Adjustment

It is recommended that we gradually adjust our sleep and wake times leading up to the time change. This can be done by moving our sleep and wake times forward or backward by 15-30 minutes each day, depending on whether the time is moving forward or backward.

2. Light Exposure

Light exposure can help regulate our circadian rhythm. During the spring, Daylight Savings Time transition, exposure to bright light in the morning can help reset our internal clock and promote alertness. In the fall DST transition, exposure to light in the evening can help promote relaxation and encourage the body to wind down for sleep.

3. Exercise

Regular exercise can help improve mood, reduce stress, and promote healthy sleep. Exercise can help regulate our internal clock and promote healthy sleep patterns. However, it is important to avoid intense exercise close to bedtime as it can interfere with sleep.

4. Healthy Sleep Habits

Establishing healthy sleep habits is important for mitigating the effects of Daylight Savings Time. This includes establishing a regular sleep schedule, avoiding caffeine and alcohol close to bedtime, and creating a relaxing sleep environment.

5. Avoid Technology before Bed

Electronic devices such as smartphones, tablets, and computers emit blue light which can interfere with our production of melatonin, a hormone that regulates sleep. To promote healthy sleep, it is recommended to avoid technology for at least an hour before bedtime.

Daylight Savings Time can have an impact on our mood and health, but there are practical things we can do to help mitigate the negative effects. Gradual adjustment, light exposure, exercise, healthy sleep habits, and avoiding technology before bed can all help promote healthy sleep, improve mood, and reduce the negative effects of Daylight Savings Time. By taking these steps, we can make the transition to Daylight Savings Time easier and maintain our health and well-being.

Greg Roussett is a board certified psychiatric mental health nurse practitioner offering treatment for anxiety and insomnia. He is a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. One of his primary specialties is working with those looking for help with depression, anxiety, and sleep disturbances. Book a complimentary consultation today here.

The Link Between Anxiety and Insomnia and 5 Tips to Begin Implementing Today

Generalized Anxiety Disorder (GAD) is a mental health condition that can have a significant impact on an individual's sleep quality. The worry and anxiety associated with GAD can make it difficult to fall asleep or stay asleep, leading to sleep disturbances and insomnia. In this blog post, we will explore the connection between generalized anxiety and sleep and provide five tips for individuals struggling with both.

• GAD can cause racing thoughts and feelings of unease, making it difficult for individuals to relax and fall asleep.

• GAD can also cause physical symptoms such as muscle tension, restlessness, and fatigue, which can further impact sleep quality.

• Poor sleep quality can exacerbate symptoms of GAD, creating a vicious cycle of anxiety and sleep disturbances.

• Research has shown that individuals with GAD are more likely to experience sleep disturbances and insomnia compared to those without the condition.

• The connection between GAD and sleep disturbances is bidirectional, meaning that poor sleep quality can exacerbate symptoms of GAD, and GAD can lead to poor sleep quality.

Here are five tips for individuals struggling with both generalized anxiety and sleep disturbances:

1. Practice Relaxation Techniques: Engaging in relaxation techniques such as deep breathing, progressive muscle relaxation, or mindfulness meditation can help calm the mind and reduce feelings of anxiety, making it easier to fall asleep. There are many reputable digital apps that can help you develop a mindfulness based practice, such as the Calm App.

2. Create a Relaxing Sleep Environment: Creating a relaxing sleep environment by eliminating distractions, keeping the room dark, and using comfortable bedding can help promote relaxation and improve sleep quality.

3. Stick to a Regular Sleep Schedule: Establishing a consistent sleep schedule can help regulate the body's internal clock, making it easier to fall asleep and wake up at the same time each day.

4. Limit Stimulants Before Bed: Stimulants such as caffeine, nicotine, and alcohol can interfere with sleep quality. Limiting consumption of these substances before bedtime can help promote better sleep.

5. Seek Professional Help: If sleep disturbances and anxiety are significantly impacting your daily life, it may be beneficial to seek professional help. A mental health professional can help you identify the root cause of your anxiety and develop a treatment plan to improve both your anxiety and sleep quality.

Here are just a few tips to help treat both generalized anxiety and insomnia while improving your sleep quality and quantity. Remember that building a mindfulness based practice that is inclusive of practicing relaxation techniques while creating a relaxing sleep environment and sticking to a regular sleep schedule, limiting stimulants before bed can support you are on your mental health wellness journey. It may make sense to seek professional help if the following strategies are challenging to implement.

Be Well and Sleep Well,

Greg Roussett NP

Greg Roussett is a board certified psychiatric mental health nurse practitioner offering treatment for anxiety and insomnia. He is a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. One of his primary specialties is working with those looking for help with depression, anxiety, and sleep disturbances. Book a complimentary consultation today here.

What is the Link Between Insomnia and Depression?

Insomnia and depression are two common mental health issues that often co-occur. In fact, insomnia is a common symptom of depression, and individuals with insomnia are more likely to develop depression. The link between insomnia and depression is complex and bidirectional, with each condition contributing to and exacerbating the other.

Insomnia is defined as difficulty falling asleep or staying asleep, or waking up too early and being unable to fall back asleep. Insomnia can be caused by a variety of factors, including stress, anxiety, medications, and medical conditions. Insomnia can also be a symptom of depression, and individuals with depression are more likely to experience insomnia than those without depression.

Depression is a psychiatric disorder characterized by persistent feelings of sadness, hopelessness, and worthlessness, as well as changes in appetite, sleep, and energy levels. Depression can be caused by a combination of genetic, biological, environmental, and psychological factors. Insomnia is a common symptom of depression, with up to 90% of individuals with depression experiencing sleep disturbances.

The relationship between insomnia and depression is bidirectional, with each condition contributing to and exacerbating the other. For example, insomnia can increase the risk of developing depression by disrupting the body's natural circadian rhythm and reducing the amount of restorative sleep. Chronic insomnia can also increase the risk of developing other health problems, such as heart disease, diabetes, and obesity, which can contribute to depression.

Similarly, depression can worsen insomnia by causing changes in the body's levels of hormones and neurotransmitters that regulate sleep. Individuals with depression may also experience racing thoughts, anxiety, and other symptoms that make it difficult to fall asleep or stay asleep. Chronic insomnia can also increase the risk of developing other health problems, such as heart disease, diabetes, and obesity, which can contribute to depression.

Treatment for both insomnia and depression often involves a combination of therapy, medication, and lifestyle changes. Therapy options for depression may include cognitive-behavioral therapy (CBT), which focuses on changing negative thought patterns and behaviors that contribute to depression, and interpersonal therapy (IPT), which focuses on improving interpersonal relationships. Therapy options for insomnia may include sleep hygiene education, which focuses on promoting healthy sleep habits, and cognitive-behavioral therapy for insomnia (CBT-I), which focuses on changing negative thoughts and behaviors that contribute to insomnia.

Medication can also be effective in treating both insomnia and depression. Antidepressant medications can help regulate the levels of neurotransmitters in the brain that regulate mood, which can improve symptoms of depression and insomnia. Sleep aids, such as benzodiazepines and non-benzodiazepine hypnotics, can also be effective in treating insomnia, but they should be used with caution due to the risk of dependence and other side effects.

Lifestyle changes, such as regular exercise, a healthy diet, and stress reduction techniques, can also be effective in treating both insomnia and depression. Regular exercise can improve sleep quality and mood, while a healthy diet can provide the nutrients the body needs to regulate mood and energy levels. Stress reduction techniques, such as meditation and relaxation exercises, can also help improve sleep and mood.

For more information on how to treat insomnia and depression, you may find this workbook helpful: Quiet Your Mind and Get to Sleep: Solutions to Insomnia for Those with Depression, Anxiety, or Chronic Pain

If either insomnia or depression are concerns you have struggled with, speak to your therapist or reach out to a psychiatry provider to explore treatment options.

Be Well and Sleep Well,

Greg Roussett NP

Greg Roussett is a board certified psychiatric mental health nurse practitioner offering treatment for depression. He is a cognitive behavioral therapist, psychopharmacologist, and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA. One of his primary specialities is working with those looking for help with depression, anxiety, and sleep disturbances. Book a complimentary consultation today here.

3 Steps to Stop Insomnia

Have you experienced insomnia before? Ever wondered how to have a restful night of sleep? In this post I’m going to go over insomnia treatment to help you overcome insomnia, even if you’re not able to sleep right now.

If you are experiencing insomnia right now, scroll down towards the bottom of this post under the header “How to Stop Insomnia While it’s Happening” to jump straight to the tools you need.

Insomnia Definition

What is insomnia? More often than not, insomnia is often misunderstood as solely a symptom of anxiety, depression, or another major mood disorder. And while it is true that sleep problems can be a symptom of other mood disorders, did you know that insomnia can manifest without being diagnosed with anxiety or depression?

According to the DSM-5, insomnia must include at least 1 or more of the following symptoms:

• Difficulty initiating sleep

• Difficulty staying asleep: by experiencing frequent night time awakenings or problems falling back to sleep after waking up

• Final early morning awakenings before your intended wake time with difficulty falling back to sleep (i.e.: Waking up well before your alarm goes off and you’re unable to fall back) 

Although the occasional sleep disturbance is not considered a clinical diagnosis of insomnia in and of itself, for those who may be experiencing sleep disruption for a period of at least 3 nights per week for at least 3 months, may potentially meet criteria for insomnia. 

If you’re concerned that you may be experiencing clinical insomnia or meet criteria for a diagnosis of insomnia, I encourage you to seek the help of a medical professional who can help clarify what you’re experiencing through a formal evaluation. Prior to scheduling clients, I provide a 20 minute free consultation to make sure we are the best fit.

Insomnia Treatment

Before carrying on, I need to get a key point across. If you take away just one thing from this post, let it be this: Sleep is a natural process that can be restored. Symptoms of insomnia are frustrating and it may feel like despite countless techniques attempted, there is nothing you can do to get a better night’s rest but I’m here to offer you assurance that you can gain control over your sleep patterns.

Sleep is a natural process that can be restored.

The first line of treatment I use for insomnia is Cognitive Behavioral Therapy for Insomnia (also known as CBT-I), which centers around this motto.

With that said, CBT-I focuses on building sustaining and long-lasting skills to help your body get back on a normal schedule. In insomnia treatment, we teach you how to align your  sleep cycle (also called the circadian rhythm) so that your body is sleepy at the right time, just before bedtime.  

This is the underlying basis for insomnia treatment.

How To Stop Insomnia While it’s Happening

Keep these 3 tips in mind if you are working on strategies to improve your sleep quality. Even if you can work on 1 of these tips consistently, in addition to improved sleep, there can be benefits to both your physical and emotional well-being. 

1. Set an alarm that is consistent even after a poor night of sleep: By setting a consistent wake time you are training your mind and body that even if you had a poor night’s rest, this is the time to be productive. 

2. Be sure to get a healthy dose of physical activity in your daily routine, but not too close to bedtime. You may be a hiker, swimmer, weightlifter, or engage in some other kind of physical activity. That is great! Physical activity can restore balance to the circadian rhythm. The best time of day to exercise is either in the morning or mid-day. By capitalizing on physical activity in the morning or midday, you can improve productivity, but if you time it too close to bedtime, you may be perpetuating problems with falling or staying asleep.

3. If you are unable to fall asleep after what feels like 10-15 minutes, get out of bed: I can’t stress this enough. You may be thinking, “but what if I become more alert, and then I’ll have lost my chance to fall asleep?” In actuality, the exact opposite is true. By staying in bed when you find you cannot sleep, you are actually conditioning your mind and body to associate wakefulness with laying down in bed.

Insomnia may be something you are experiencing every night, but these tools may improve your sleep quality and overall daily functioning.

You may also find it helpful to go through this workbook: Quieting Your Mind

I’ve gone through this workbook together with many clients, but you may find it useful to give it a go on your own.

As always, I’d like to be clear that this blog post isn’t intended as professional counseling or clinical advice. If you’re in need of support, please consider reaching out to me or another professional for a formal evaluation.

Be well and sleep well,

Greg Roussett NP

Greg Roussett is a board certified psychiatric mental health nurse practitioner offering treatment for depression. He is a cognitive behavioral therapist, psychopharmacologist, and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA. One of his primary specialities is working with those looking for help with depression, anxiety, and sleep disturbances. Book a complimentary consultation today here.