How to cultivate a positive mindset for active aging

Last month Supervised Therapist Kaitlin Lowey was featured on WFLA TV’s Bloom. She dispelled stereotypes about aging and provided tips on how to foster a positive mindset and stay active as we age. You can view the full segment here. Below is a summary of the clip. 

https://www.wfla.com/video/mindset-active-aging/8430170/

Exercising our minds and bodies, staying socially connected, and living with purpose are all connected to longer, more fulfilling lives as we age and reach retirement age. But given the stereotypes about aging that pervade Western cultures, it can be difficult to overcome doubts about staying active, healthy, and engaged as we get older. 

So, how do we cultivate a positive mindset for active aging? 

• Reject the stereotypes about aging

• There are a lot of misconceptions about aging in America – false ideas like as people age, they are doomed to poor health, cognitive decline, and general decline in life satisfaction. These are myths. (And as part of a generation with parents entering this phase of life, I’m passionate about dispelling these myths.) 

• The truth is that subjective well-being increases with age, and we see a jump in subjective well-being around age 50, and this persists until the very oldest stage of life. 

• Why? One explanation is that as we age we become more emotionally stable. We’re better able to handle stress and weather storms with hard-earned wisdom. 

• Another reason may be that, contrary to the myth that older adults become more set in their ways, older adults actually report more openness to the future. 

• In addition, older adults report more satisfaction in their social relationships. 

• And finally, as we age we care less and less about what people think! There is freedom in this. 

• All of this is important to remember because a 2022 study from Harvard revealed that people with more positive attitudes about getting older tend to live longer and healthier lives than those with negative perceptions. 

• Be intentional about connecting to purpose and people 

• Having a purpose gives our lives meaning. We spend so much time planning for retirement, that it’s easy to forget to plan the retirement itself! Consider the legacy you want to leave behind in this new chapter. Is the purpose of this chapter to teach others, spend more time connecting with loved ones, building a new skill you’ve always wanted to try? There are so many exciting possibilities for projects that align with your values. 

• Post-retirement years are also a great time to join a club and get involved in a community organization. 

• Make a plan for exercise 

• Research shows that exercising regularly has immense physical, emotional, and cognitive benefits – especially in our older years. But we’re not always motivated to do it. The key is to make a plan for when you’ll exercise and also make a plan for how you’ll respond if you don’t feel like it.

• For instance, you could tell yourself you’ll just try exercising for a few minutes and see how it goes. Chances are, you’ll find the motivation to do more. You can also take a moment to envision all the benefits you will get from exercising to create the kinds of positive feelings that then lead to motivation. 

• Another great way to stay motivated is by recruiting your friends and family members to exercise with you or help keep each other accountable.  

• Finally, fit activity into your lifestyle. Take the stairs. Park in the back of the parking lot. Take the dog for a long walk. These small moments of activity add up. 

• Cultivate gratitude, openness, and curiosity

• Research shows that the number one factor happy people have in common is gratitude. Actively noticing and being thankful for the small things in life can give you the boost you need to maintain a positive mindset.

• Make use of that openness you’re experiencing. Lean into it. Get curious about what’s out there waiting for you in your retirement years. Who knows if you’re the next budding photographer, master’s high jumper, or champion pickleball player.

To Book with Kaitlin Lowey: https://SouthTampaTherapyBOOKAPPT.as.me/KaitlinLowey

Suicide Awareness and Assessing Signs of Risk in Loved Ones:

 According to the CDC, suicide is the 10th leading cause of death in the United States. Nearly 46,000 people died by suicide in 2020, which would equate to an average of 1 death every 11 minutes. But suicide can be preventable, and there are resources available to help.

On July 16th of this year, 988 became the nationwide suicide hotline number. All texts or calls made to 988 are directly rooted to the National Suicide Prevention Lifeline where you will be supported and helped by trained mental health professionals.

YOU can also help!

Noticing signs of suicide:

If you hear or notice any of the following thoughts or behaviors in someone you know, they may be at risk for suicide.

• Talking about wanting to die

  • “I just can’t take it anymore”

  • “I wish everything could end”

  • “I feel too much guilt or shame to continue on”

  • “I feel like a burden and people would be better off without me”

• Expressing feelings surrounding:

  • Loneliness, feeling isolated and that there is no one to live for

  • Hopelessness, feeling like there is no “light at the end of the tunnel”

  • Trapped, feeling stuck in a difficult situation with no foreseeable way out

  • Sad, depressed, anxious feelings

  • Strong emotional or physical pain

  • Low self-esteem, feeling unworthy of love and connection

• Behaviors:

  • Researching ways to die

  • Making a suicide plan

  • Purchasing lethal weapons (guns, knives, pills, rope)

  • Withdrawing from social circles and saying goodbye to loved ones

  • Giving away important keepsakes

  • Writing a will

  • Dangerous risk-taking behaviors, such as driving reckless

  • Exhibiting extreme mood swings

  • Eating and/or sleeping less

  • Increased substance use (drugs and/or alcohol)

  • Poor self-hygiene

The first step in being a helpful resource to someone who is struggling with suicidal thoughts is knowing and understanding the signs above. If you notice someone who is exhibiting any of these signs, it’s important to talk directly with them about it. It’s also important not to pass judgment or shame on the individual for having these thoughts.

When I work with clients who are struggling with suicidal ideation, I start by normalizing those thoughts and taking some of the weight and judgement away. I explain that it’s natural for our minds to search for escape routes from life’s struggles. For some people, that escape route looks like “I just want to drop everything and move to a remote island where I know no one and have no responsibilities.” For others, it may look like suicidal thoughts. The theme of escaping life’s responsibilities is the same — and we can share empathy about how hard it can be to face overwhelming difficulty, especially when we don’t have enough support. 

Suicidal thoughts can be very isolating for an individual. Letting someone know that you are aware of their struggles and here as a helpful support for them can make all the difference. Know that it can help to talk with the individual openly about their suicidal thoughts, make it known that it’s okay that they are dealing with this, and always share that there are resources to help.

The National Suicide Prevention Lifeline at 988 is available 24/7, 365 days a year.

https://988lifeline.org/

Also, helping that individual find a supportive therapist can help with long-term improvement and maintaining safety plans. Book an appointment for you or a loved one today.

Author: Jamie Rudden, MFTI https://SouthTampaTherapyBOOKAPPT.as.me/JamieRuddenMFTI

For more facts on suicide visit:

https://www.cdc.gov/suicide/facts/index.html#:~:text=Suicide%20rates%20increased%2030%25%20between,one%20death%20every%2011%20minutes.&text=The%20number%20of%20people%20who,attempt%20suicide%20is%20even%20higher.

A special thank you to Jamie Rudden for all of the supportive work that you have done with us and prior to your hard work at South Tampa Therapy! It takes a special compassionate and supportive person to BE THERE and STAY ATTUNED.

I appreciate you.

Liz

5 Misconceptions about Depression

Here are Five Misconceptions about Depression

Depression is one of the most common mental health disorders in the United States. Depression can make it feel like life has lost its meaning or make a person feel like they are worthless. Although depression and mental illness is more frequently discussed today, there are still misconceptions about major depressive disorder that hinder people who are struggling with depression from seeking the help that they need. 

Misconception # 1: There is always a reason for a person’s depression

Some people may have specific reasons for their depression but for others, there is no tangible reason why they are experiencing a depressive episode. Common reasons for depression include feelings of hopelessness, feeling like there is no meaning to life, experiencing abuse, lack of support system, and more. Not having a tangible reason for your depression can be frustrating and make it hard to explain to others which can cause feelings of isolation. Know that you are not alone in these feelings or alone in your depression even though it may feel that way.

Misconception # 2: Depression is untreatable

Untreated depression can affect your life physically, emotionally, and socially. There are several treatment options for Major Depressive Disorder that can be utilized to treat the whole person and not just one aspect of their lives. Talk therapy, behavioral therapy, medication, meditation and yoga, increased exercise, changed diet, and even volunteering can be helpful in getting through your depression. These treatments can help support clients through the life change that needs to occur to address the roots of a person’s depression.  

Misconception # 3: Depression looks the same in everyone 

There is a stigma around depression in our society and a picture of what depression looks like that can be damaging when it comes to identifying depression and getting treatment. What depression looks like for one person may 

Misconception # 4: Medication is the only way to manage it 

Medication is one treatment option that can be used in tandem with talk therapy. Research has shown the Cognitive Behavioral Therapy (CBT) is effective in the treatment of depression. CBT can help promote better day-to-day functioning for those with depression. A combination of medication and CBT is most effective in treating depression. 

Misconception # 5: It is the same as being sad

One of the biggest differences between sadness and depression is the length of time. Everyone experiences feeling down and sad but it does not typically last very long. Depression can last from two weeks to a year. Sadness may dissipate with time and kind words from a person’s support system but depression does not. 

If you believe you may be depressed, finding a therapist is a great way to start dealing with it and feeling better. Depression can make a person believe they don’t deserve help or that they are being weak by seeking help, but that is not true. Depression is a serious condition that requires treatment to manage and overcome.

If you or a loved one is experiencing suicidal thoughts or tendencies, call the National Suicide Prevention Hotline at 1-800-273-8255. 

By Amanda Kohl, RMCHI

Congrats on your Registered Mental Health Counselor Intern status Amanda! It has been such a pleasure having you as a multidisciplinary team member at South Tampa Therapy and Mediation. We are looking forward to our continued partnership with you. Here is Amanda’s profile on Psychology Today: https://www.psychologytoday.com/us/therapists/amanda-kohl-tampa-fl/932283

References:

https://www.therecoveryvillage.com/mental-health/major-depressive-disorder/mdd-myths/

https://www.unitypoint.org/desmoines/article.aspx?id=a655c7e2-fe37-4817-887b-c762ff455b23

Depression: What It Is and What to Do about It (Part 2)

Depression: What It Is and What to Do about It (Part II)

This is the second of a two-part series on depression. In this issue, I will describe how depression is treated and prevented. If you or someone close to you suffers from depression, it is important to educate yourself about it and seek treatment from qualified mental health professionals.

There are three basic ways to treat depression: psychotherapy, self-help, and medication. Many people respond best to a combination of two or more methods.

1.    Psychotherapy: Exploring one's beliefs and ways of thinking, and learning new ways of thinking and behaving, with the guidance of a professional.
2.    Self-help: Exploring one's beliefs and ways of thinking on one's own.
3.    Medication: Altering one's brain chemistry by taking antidepressant medication.

A physician may recommend medication when four conditions exist:

1.     The patient's depression is severe.
2.     The patient has suffered at least two previous depressive episodes.
3.     There is a family history of depression.
4.     The patient asks for medication only and refuses psychotherapy.

There are four types of antidepressant medication available today:

�    Tricyclic antidepressants (TCAs)
�    Monoamine oxidase inhibitors (MAOIs)
�    Selective serotonin reuptake inhibitors (SSRIs)
�    Structurally unrelated compounds

The TCAs and MAOIs have been used for decades. The SSRIs (such as Prozac) and structurally unrelated compounds are newer and are being prescribed more and more frequently. They have fewer and less pronounced side effects than the TCAs and MAOIs.

Treatment without Medicine

One of the leading methods for treating depression is cognitive therapy. Cognitive therapists help depressed clients feel better by identifying how faulty ways of thinking are making him or her feel bad. The client analyzes his or her thoughts and beliefs, and learns to substitute more healthy ways of thinking and believing.
Many mental health professionals believe that the ideal treatment of clinical depression is medication in conjunction with psychotherapy.

Prevention of Depression

Depression can often be prevented. It is especially important to take preventive action if you are aware that you have predisposing factors such as those mentioned in the last newsletter.

1.    Identify your risk factors and be aware of where you are vulnerable. Each of us has unique risk factors, such as things we were taught in our families of origin, values we have learned, and the presence or absence of a family history of depression. Anything that has been learned can be unlearned and replaced with something healthier.
2.    Learn to manage stress. You can learn proven techniques for calming and relaxing yourself. Consider taking a stress management class or buying a set of relaxation tapes.
3.    Learn problem-solving skills. Many people who develop depression never learned problem-solving skills. They need to develop the ability to see problems from many viewpoints and to look for a variety of solutions.
4.    Build your life around things you can control. Learn to recognize what you can control and what you can't. Avoid spending much effort on situations that won't pay off for you.
5.    Learn self-acceptance. Instead of rejecting the parts of yourself you don't like, learn to manage them more productively.
6.    Become aware of selective perception. Observe how you generate ideas and opinions about people and events. Remember that these are just your views, not necessarily objective facts.
7.    Focus on the future, not the past. Depressed people tend to be focused on the past. People who set goals and focus on the future tend to be more positive about life.
8.    Develop a sense of purpose. Many depressed people lack a sense of purpose or meaning. This means they have no goals and nothing in the future drawing them forward. To prevent depression, develop your sense of purpose and meaning.
9.    Strengthen your emotional boundaries and set limits. Boundaries define your role in a social situation. They determine how you will or won't behave in a given situation. Having clear, strong boundaries is empowering, while boundary violations make you feel victimized and helpless. Setting limits means having and enforcing rules for the behaviors you expect in a relationship.
10.    Build positive and healthy relationships. Think about what you need from others in relationships. Learn to read people and trust your instincts about which people are good for you.
11.    Avoid isolation. Talk to others about what's going on with you. If you keep your thoughts to yourself, you may be unaware that your thoughts are distorted. If you share them with another person, you can become more objective.


Signs That Professional Therapy Is Needed

1.    Thinking about death or suicide. This is always dangerous and you should see a professional therapist immediately.
2.    When symptoms of depression continue for a long time, you may need professional help. Acute responses to events are normal, but they should not last beyond a reasonable time.
3.    Your ability to function is impaired by your depression. Seek help before your life situation deteriorates to a serious level.
4.    You have become so isolated that you have no one with whom to test reality. Seek someone out to share your thoughts and feelings with.
5.    Depressive symptoms have become severe.
Please call for an initial free consultation. 813-240-3237 We are here to help!

Depression: What It Is and What to Do about It (Part I)

This is the first of a two-part series on depression. In this issue, I will explore what depression is and what causes it. In the next issue, I will describe how depression is treated and prevented. If you or someone close to you suffers from depression, it is important to educate yourself about it and seek treatment from qualified mental health professionals.

Depression is a serious illness, not a harmless part of life. It is a complex disorder with a variety of causes. It is never caused by just one thing. It may be the result of a mix of factors, including genetic, chemical, physical, and sociological. It is also influenced by behavior patterns learned in the family and by cognitive distortions.

Depression affects millions of people in this country. It is always troubling, and for some people it can be disabling. Depression is more than just sadness or "the blues." It can have an impact on nearly every aspect of a person's life. People who suffer from depression may experience despair and worthlessness, and this can have an enormous impact on both personal and professional relationships. In this newsletter, I will describe many of the factors that may cause depression, and I will explore strategies for preventing it.

Depression Is Pervasive

When a person suffers from depression, it can affect every part of his or her life, including one's physical body, one's behavior, thought processes, mood, ability to relate to others, and general lifestyle.

Symptoms of Depression

People who are diagnosed with clinical depression have a combination of symptoms from the following list:

·    Feelings of hopelessness, even when there is reason to be hopeful

·    Fatigue or low energy

·    Much less interest or pleasure in most regular activities

·    Low self-esteem

·    Feeling worthless

·    Excessive or inappropriate guilt

·    Lessened ability to think or concentrate

·    Indecisiveness

·    Thinking distorted thoughts; having an unrealistic view of life

·    Weight loss or gain without dieting

·    Change in appetite

·    Change in sleeping patterns

·    Recurrent thoughts of death

·    Suicidal thoughts

·    A specific plan for committing suicide

·    A suicide attempt

·    Feelings of restlessness or being slowed down

When a person is suffering from depression, these symptoms cause significant distress or impairment in social, occupational, or other important areas of functioning. This means that the person's family and social relationships, as well as work life, are impaired.

When a person is suffering from depression, symptoms such as these are not the result of a chronic psychotic disorder, substance abuse, general medical condition, or bereavement.

Grief, Sadness, and Depression

Depression may include feelings of sadness, but it is not the same as sadness. Depression lasts much longer than sadness. While depression involves a loss of self-esteem, grief, disappointment and sadness do not. People who are depressed function less productively. People who are sad or disappointed continue to function.

Depression and Socioeconomic Factors

Depression does not seem to be related to ethnicity, education, income, or marital status. It strikes slightly more women than men. Some researchers believe that depression strikes more often in women who have a history of emotional and sexual abuse, economic deprivation, or are dependent on others. There seems to be a genetic link; depression is more common among parents, children, and siblings of people who are diagnosed with depression. The average age at the onset of a depressive episode is the mid-20s. People born more recently are being diagnosed at a younger age.

Physical Causes

Many physicians believe that depression results from a chemical imbalance in the brain. They often prescribe antidepressant medication, and many people find relief as a result. However, there is no reliable test to identify such a chemical imbalance. It is unknown whether life experiences cause mood changes, which create changes in brain chemistry, or whether it works in reverse.

Depression may be associated with physical events such as other diseases, physical trauma, and hormonal changes. A person who is depressed should always have a physical examination as part of the assessment process to determine the role of physical causes.

Signs That Professional Treatment Is Needed

If you or someone you know is depressed and exhibits any of the following signs, it is extremely important to seek the assistance of a medical or mental health professional.

1.    Thinking about death or suicide. This is always dangerous and you should see a professional therapist immediately.

2.    When symptoms of depression continue for a long time, you may need professional help. Acute responses to events are normal, but they should not last beyond a reasonable time.

3.    Your ability to function is impaired by your depression. Seek help before your life situation deteriorates to a serious level.

4.    You have become so isolated that you have no one with whom to check reality. Seek out someone to share your thoughts and feelings with.

5.    Depressive symptoms have become severe.

In my next newsletter, I will discuss the treatment and prevention of depression.