Category: Dr. Holland’s Mental Health Tips

Pets improve mental health and reduce loneliness amid COVID stressors

Owning a Pet Shown to Relieve Stresses Caused by COVID Restrictions

Sharing a home with a pet appeared to act as a buffer against psychological stress during lock-down, a new survey shows. Most people who took part in the research perceived their pets to be a source of considerable support during the lock down period. The study (UK) -- found that having a pet was linked to maintaining better mental health and reducing loneliness. Around 90 per cent of the 6,000 participants had at least one pet. The strength of the human-animal bond did not differ significantly between species with the most common pets being cats and dogs followed by small mammals and fish.

More than 90 per cent of respondents said their pet helped them cope emotionally with the lockdown and 96 per cent said their pet helped keep them fit and active. However, 68 per cent of pet owners reported having been worried about their animals during lock-down, for example due to restrictions on access to veterinary care and exercise or because they wouldn't know who would look after their pet if they fell ill.

Lead researcher, Dr Elena Ratschen from the Department of Health Sciences University of York said: "Findings from this study also demonstrated potential links between people's mental health and the emotional bonds they form with their pets: measures of the strength of the human-animal bond were higher among people who reported lower scores for mental health-related outcomes at baseline. We also discovered that in this study, the strength of the emotional bond with pets did not statistically differ by animal species, meaning that people in our sample felt on average as emotionally close to, for example, their guinea pig as they felt to their dog. It will be important to ensure that pet owners are appropriately supported in caring for their pet during the pandemic."

Co-author, Professor Daniel Mills said: "This work is particularly important at the current time as it indicates how having a companion animal in your home can buffer against some of the psychological stress associated with lock-down. However, it is important that everyone appreciates their pet's needs too, as our other work shows failing to meet these can have a detrimental effect for both people and their pets."

Dr Ratschen added: "While our study showed that having a pet may mitigate some of the detrimental psychological effects of the Covid-19 lock-down, it is important to understand that this finding is unlikely to be of clinical significance and does not warrant any suggestion that people should acquire pets to protect their mental health during the pandemic."

More than 85 million households are estimated to own at least one pet in the U.S.

The study also showed that the most popular interaction with animals that were not pets was bird watching. Almost 55 per cent of people surveyed reported watching and feeding birds in their garden.

READ this article on Science Daily: "Pets linked to maintaining better mental health and reducing loneliness during lock down, new research shows." ScienceDaily, 26 September 2020. www.sciencedaily.com/releases/2020/09/200926145210.htm.


Dr. Holland & Olive

"Pets, especially dogs and cats, have been proven in studies to reduce stress, anxiety, and depression and ease loneliness. Pets naturally encourage exercise and renew a sense of playfulness in pet owners. Some studies clearly show that owing a pet can improve your cardiovascular health. Psychological studies show that caring for an animal can help children grow up feeling more secure while increasing their likelihood of staying active. As I well know, pets also provide valuable companionship for adults of all ages. For me, interacting with my new canine companion Olive brings a real sense of joy and unconditional love that goes both ways."

While we individually and collectively continue to navigate social restrictions imposed by COVID , it is important for everyone’s mental health and emotional well-being to find new, healthy ways to maintain social connections. Virtual communication including phones and video chats with friends and family can help alleviate feelings of loneliness and isolation. And when people find it too difficult to maintain a positive sense of well-being, reaching out to a mental health professional can help. Dr. Holland offers Teletherapy to fit individual needs including; short-term sessions, single sessions or ongoing support. Contact Dr. Holland for more information and to help get you on the path to feeling better. Or call 707-479-2946 to schedule a telehealth video therapy session.

Researchers seek to change behavior by normalizing diversity

"Promoting inclusion and dismantling systemic racism is one of the most important issues of our times."

Scroll Down for Dr. Holland's Perspective on this article

Showing people how their peers feel about diversity in their community can make their actions more inclusive, make members of marginalized groups feel more like they belong, and even help close racial achievement gaps in education, according to a new study. Drawing on strategies that have worked in anti-smoking, safe-sex and energy-saving campaigns, University of Wisconsin-Madison researchers decided to try to change behavior by showing people that positive feelings about diversity are the norm.

"In any other domain of public health -- saving for retirement, sustainability, eating healthy -- it's the key thing to communicate: It's the right thing to do, your peers do it, and your peers would actually approve of you doing it as well," says Markus Brauer, the UW-Madison psychology professor whose lab designed the pro-diversity intervention. It's an effect that's reflected in attitudes about ongoing protests over Black people killed by police officers. Exposed to larger crowds, more frequent news coverage and the opinions of friends and neighbors, more people have expressed support for Black Lives Matter groups and activities.

"People are heavily influenced by finding out what their peers have done," Brauer says. "But in the diversity domain, we haven't been trying this." The researchers, who published their findings today in the journal Nature Human Behaviour, conducted extensive focus groups with UW-Madison students. "We asked them -- students of color and white students, students of the LGBT+ community: What actually is it that decreases your sense of belonging? What are the kinds of behaviors that hurt your feelings, that make you feel excluded?" Brauer says. "And then please tell us, what are the behaviors that would make you feel welcome?"

The non-white students felt like they were kept at a distance from white students -- not included in class groups or projects, not included in activities, not invited to participate in simple interactions. "When we asked about what decreased their sense of belonging, they didn't complain so much about racial slurs or explicit forms of discrimination," says Brauer. "It was the distance, the lack of interest, the lack of caring that affected them."

Brauer, graduate student Mitchell Campbell, and Sohad Murrar, a former graduate student of Brauer's who is now a psychology professor at Governors State University in Illinois, used what they learned to choose their messages. "We used a social marketing approach, where we identify a target audience, we decide what our target behavior is, and then we show people how their peers support that behavior," Brauer says. They designed a relatively simple poster, covered in students' faces and reporting actual survey results -- that 93 percent of students say they "embrace diversity and welcome people from all backgrounds into our UW-Madison community," and that 84 percent of them agreed to be pictured on the poster. They also produced a five-minute video, which described the pro-diversity opinions reported by large majorities in other campus surveys and showed real students answering questions about tolerance and inclusion.

In a series of experiments over several years, hundreds of students were exposed passively to the posters in brief encounters in study waiting rooms or hung day after day on the walls of their classrooms. In other experiments, the video was shown to an entire class during their first meeting. Control groups came and went from waiting rooms and classroom with no posters, or watched videos about cranberry production, or other alternatives to the study materials. Then the researchers surveyed subjects to assess their attitudes about appreciation for diversity, attitudes toward people of color, intergroup anxiety, their peers' behaviors and other measures.

"When we measured 10 or 12 weeks later, the students who were exposed to the interventions report more positive attitudes towards members of other groups and stronger endorsement of diversity," Brauer says. The differences for students from marginalized groups went further. "The students belonging to marginalized groups tell us that they have an enhanced sense of belonging. They are less anxious in interactions with students from other ethnic groups. They tell us that they're less and less the target of discrimination," Brauer says. "They evaluate the classroom climate more positively, and feel that they are treated more respectfully by their classmates."

The researchers tested the effectiveness of their diversity intervention in a series of UW-Madison courses in which white students have historically received better grades than their non-white peers. In course sections that viewed the 5-minute video during their first meeting -- classes including more than 300 students -- the privileged and marginalized students' grades were equal in the end.

"We know the marginalized students experience discrimination; we know their feelings are valid. But we know, too, from the campus climate surveys and our own extensive surveys, that their fellow students report real appreciation for diversity, and tell us that they want to be inclusive," Brauer says. "They stay socially distant, though, because they worry about putting themselves out there. Our experience is that this intervention is changing those perceptions and experiences, and possibly the behavior, of both groups."

It may be the first result of its kind for such a long-running study with so many participants, and the researchers are hopeful that future work will help better reveal whether students actually change the way they treat each other.

"Promoting inclusion and dismantling systemic racism is one of the most important issues of our times. And yet, it turns out that many pro-diversity initiatives are not being evaluated," says Brauer, whose work was supported in part by funding from the office of UW-Madison's vice provost and chief diversity officer. "We really need evidence-based practices, but for a long time we've had no idea whether the things we do in the diversity domain actually have a beneficial effect. We're hoping to change that."


Read this article on Science Daily: University of Wisconsin-Madison. "Showing pro-diversity feelings are the norm makes individuals more tolerant." ScienceDaily. ScienceDaily, 1 July 2020. www.sciencedaily.com/releases/2020/07/200701125448.htm.


Dr. Holland's Perspective

Researchers are only beginning to delve into the psychology of racial stressors.  As a longtime activist I know that conversations about racism, inclusion and cultural bias are long overdue and something we have neglected to confront in meaningful ways. It will take time to bring racial inclusion to a common ground where we can all flourish and grow.

People experience discrimination in different ways, and struggling with this issue can manifest as anxiety, depression, feelings of emotional vulnerability and a full spectrum of emotional and psychological stresses. The bottom line is we all have a right to be healthy, and that includes mental health.

Teletherapy Available - Short-term sessions, single sessions or ongoing support

Contact Dr. Holland for more information and for help, or call 707-479-2946 to schedule a telehealth video therapy session.

 

Video Conference Therapy During Difficult Times

Distance therapy helps to address the stay-at-home trend during flu outbreak

Distance therapy helps to address the stay-at-home trend during flu outbreak

Dr. Holland has offered phone and video conferencing therapy options for patients for some time, and with the rising concerns surrounding the coronavirus, these types of therapy sessions are more relevant than ever.

“Distance therapy using the phone or an online video conferencing system such as FaceTime has long been a good option for my clients who have access issues due to lack of transportation, health or time constraints. And, some clients simply find it more appealing to hold a session outside of an office environment.” Dr. Holland explains. “Now, with the widespread concern over the coronavirus, online therapy is a great way to stay connected with my clients, and a terrific option for new clients that don’t want to put off getting the help they need.” Therapy sessions are one-on-one and individually tailored to the client’s needs.

What is required for online conferencing? New clients will need to go through a screening process that begins with a free 15-minute phone consultation with Dr. Holland. Once the screening process is complete, clients simply need to have access to a reliable computer with a webcam, a smartphone or a tablet equipped with camera and mic. After the appointment is confirmed, Dr. Holland will send a link to the video conference that is used to access the therapist’s private online office room.

Additional Information

As with any new therapy system, it’s a good idea to research and understand the benefits and limits of this form of technology before signing up for a session. It is important to have access to a computer or mobile device with a webcam, a good microphone as well as up-to-date antivirus software and a personal firewall. Clients will also need access to a private space where they will not be overheard. It's also good to create a space that is free from distractions that could interrupt the session such as phone calls, emails, other people or pets in the area.

Please bear in mind that this program is not meant to replace crisis services or hospitalization. New clients who are a good fit for this program are typically eager to get help, they are stable, and they are open to receiving information and guidance for symptom relief.

Please start by booking a free 15-minute phone consultation with Dr. Holland.

 

 

Cancer patient caregivers deal with significant impact to emotional health

Researchers conclude that caregivers for older patients with advanced cancer are a vulnerable group

The number of informal caregivers who look after older adults with cancer is on the rise. Caregivers could be relatives, partners, or even friends who provide assistance to people in order to help them function. Most older people with cancer live at home and are dependent on informal caregivers for support with their cancer treatment, symptom management, and daily activities. Caregiving itself can also take a toll on a caregiver's own physical and emotional well-being, which makes it important to ensure the proper supports are in place.

Until now, no large study has evaluated whether or not caring for older adults with advanced cancer is linked to caregivers' emotional health or to their quality of life. Recently, researchers studied a group of adults aged 70 or older who had advanced cancer (as well as other challenges). This study used information from older patients with advanced cancer and their caregivers from local oncology practices enrolled in the "Improving Communication in Older Cancer Patients and Their Caregivers" study conducted through the University of Rochester National Cancer Institute Community Oncology Research Program Research Base between October 2014 and April 2017. Results from the study were published in the Journal of the American Geriatrics Society.

Cancer patient caregivers deal with impact to emotional and physical health

The researchers learned that the health problems of older patients with cancer were linked to a poorer quality of life for their caregivers, including poorer emotional health. This fact is confirmed by many other studies, which show that caregivers may even experience more emotional health challenges (such as anxiety, depression, and distress) than the people they care for, the researchers added. What's more, poorer patient health (measured by a geriatric assessment) was also associated with higher levels of caregiver distress.

The average caregiver in the study was 66 years old, though 49 percent of the caregivers were aged 70 or older. The majority of caregivers were female and white (non-Hispanic), and 67 percent were the patient's spouse or partner who lived with them. Close to 40 percent of the caregivers had serious chronic illnesses of their own. Nearly half (43.5 percent) said they experienced moderate to high distress, 19 percent reported having symptoms of depression, and 24 percent were anxious.

Interestingly, older caregiver experienced less anxiety and depression and better mental health, said the researchers. However, they were in poorer physical health. Being female was associated with experiencing less distress. An income of more than $50,000 a year also was linked to having better physical and mental health.

The researchers concluded that caregivers for older patients with advanced cancer are a vulnerable group. Thankfully, there are strategies caregivers can incorporate into their routines to help keep their own health and well-being top-of-mind. Talk with a healthcare provider about your own stress related to caregiving. If you prefer, you can ask to talk privately, without the person you care for present. Your healthcare provider may suggest ways to address the burdens you may experience with caregiving. There are strategies that have been found to help with specific tasks and challenges, decrease caregiver stress, and improve quality of life. You can learn more -- and take a free and private assessment of caregiver health -- at HealthinAging.org.

Story Source: Article provided by Science Daily ---> American Geriatrics Society. "Caring for an older adult with cancer comes with emotional challenges for caregivers, too." ScienceDaily,  www.sciencedaily.com/releases/2019/04/190402124355.htm.


Dr. Jenny HollandAccording to the AARP as many as 43.5 million Americans provide unpaid care for an adult or child. It's extremely important that caregivers pay attention to and honor their own needs. Without self-care in mind caregivers risk burning out and becoming unable to care for their loved ones. In fact, one of the most reported factors in a family’s decision to move an ailing relative to a long-term care facility is the caregiver’s own failing physical and emotional health.

Long-term caregivers are also vulnerable to something called compassion fatigue. When this occurs caregivers may experience symptoms including; exhaustion, trouble sleep, increased anxiety, frequent headaches and stomach upset. When irritability, numbness, loss of purpose and emotional disconnection sets in the caregiver may also experience problems with their own personal relationships and suffer health issues. Finding a balance between the needs of family and self is key for caregivers to remain healthy in mind and body. It's important for family caregivers to reach out for help when they need it to create a plan for maintaining health, including tending to their own medical concerns and taking respite from their roles.

Dr. Holland works with caregivers suffering from overwhelm, burnout and caregiver fatigue. She helps clients to creatively work with the situation to discover a renewed sense of meaning and purpose, as well as important ways to stay healthy. Dr. Holland will help you learn how to help yourself so you can continue to do the work you love of helping others. Call 707-479-2946 to schedule a free consultation today.

Pain and Gratitude

Blogging with Dr. Jenny Holland, PsyD

The Dubious Connection between Physical Pain and Depression 

As a psychologist I understand that pain and depression are closely related. Pain can be a two-edged sword, and studies have shown that depression can cause pain just as pain can cause depression. Sometimes this kind of cycle of pain and depression or feeling low, can wear us down, create added stress and interfere with our lives and disturb sleeping patterns. To get symptoms of pain and depression under control, it’s important to take proactive steps to keep yourself on an even keel.

My Own Experience

Though I don’t often talk about it, I live with physical pain every day. When the weather is cold and damp, life becomes even more challenging. This past month has been particularly intense in this way. As such, I notice my own thoughts automatically drifting toward the negative. The mental list of things that are difficult or ‘wrong’ tabulate in my mind without effort. And I understand that the weather will probably be getting worse for the next couple of weeks, at least. As a way to tackle my own discomfort and to lift myself out of the cycle of pain and depression I thought I would blog about gratitude and how this practice has helped me.

The Study of Gratitude

In recent years, the study of how a simple action such as practicing gratitude can boost happiness and alleviate depression has gained attention and momentum among psychologists and mental health professionals all over the world. Scientists say that these techniques shift our thinking from negative ruminations to positive outcomes. Gratitude practice has been shown to produce a surge of feel-good hormones like dopamine, serotonin and oxytocin, and helps to build enduring personal connections.

Count Your Blessings

Many people find putting pen to paper to compile a gratitude list, or to start a gratitude journal provides a sort of ritual experience that lets us focus on the positive events of the day. As we journal, we can write more detail about the events that make us feel appreciative. When I put some energy into focusing on my own situation and turning my thoughts toward what is right about my life, I can begin to build a list of items that I appreciate such as:

  • I am grateful for my children and my husband. Adam and I have been together almost 25 years! That’s almost half of my life now.
  • I am grateful I am healthy and that those that I love are healthy.
  • I am grateful to have a few lifelong friends that support me, always.
  • I am grateful for my Jewish Communities.
  • I am grateful to have a job that allows me to be with people in meaningful and hopefully, in helpful ways

Expanding Gratitude into Work

Showing up and doing what I can do to help make a difference has a strong impact on my experience of pain and helps me to maintain an active, rather than a passive focus. About a year ago, I took a big leap and launched a private pay practice. Today it is thriving, and I am re-invigorated. In addition to seeing individuals, I have started a professional consultation group that is going well.  I also currently run a grief group, and I am starting groups for people with disabilities and their families. I will be traveling a bit in the next few months to spread the word about a book that is coming out in March in which I am a contributor. Fury: Women’s Lived Experiences of the Trump Era. I also started a book club this year that is feisty and fun. And on my favorite weeks, I get to do a little singing with my friends at Ner Shalom.

Gratitude is an Effort Worth Making

To count our blessings or to focus on the positive when dealing with pain, depression and/or anxiety is challenging for everyone and it takes a conscious effort. However, when we adopt the practice of gratitude as a daily habit it can become an important routine and step towards self-empowerment.

Get Started with Your Own Gratitude Practice

Journaling is probably the easiest gratitude enhancing practice we can undertake. Creating a gratitude journal can be as simple as buying a blank notebook and writing down a few things you’re grateful for each night before going to bed. You can enhance your journaling experience by turning it into a ritual such as first lighting a candle, making yourself a cup of tea, sitting quietly for five minutes before you begin, etc. Whatever you choose as a ritual, do it consistently. It strengthens the ability to turn what you’re doing into a positive habit. Anything fun and relaxing, will give you motivation to form a new habit.

 

Parental coaching can help kids navigate peer rejection, bullying and conflict

Parents can offer support and advice to youth as they navigate social challenges

During early adolescence, especially the transition to middle school, kids face a number of challenges both socially and academically. Peer rejection, bullying, and conflict with friends are common social stressors. These challenges can affect adolescents' ability to form positive peer relationships, a key developmental task for this age group. Parents can act as social "coaches," offering support and advice to youth as they navigate these challenges by offering specific suggestions for facing challenges head-on or by encouraging kids' autonomy, to "figure it out" on their own. University of Illinois researchers are finding that not all kids benefit from the same types of parental coaching because kids respond to stress differently.

In a recent study, published in the Journal of Applied Developmental Psychology, researchers report on the connection between how mothers advise their children to respond to specific peer stress scenarios and youth stress responses during conversations about real peer experiences. They also identify what mothers do or say that is particularly helpful in facilitating youth adjustment and well-being in the face of these stressors. "As we're thinking about the transition to middle school, we're looking at the extent to which mothers are encouraging their child to use active, engaged coping strategies, such as problem solving, help-seeking, or reframing or thinking about the situation in less threatening or negative ways," says Kelly Tu, assistant professor of human development and family studies at U of I.

The study also looks at how mothers may recognize that their children are transitioning into adolescence and looking for more autonomy and independence. "We wanted to examine the extent to which mothers are taking a step back, saying, 'I'm going to let you handle this in your own way -- what you think is best or what works for you,'" Tu says. Mothers and youth in the study participated during the transition from fifth grade to sixth grade. Mothers were given hypothetical peer stress scenarios such as peer exclusion, peer victimization or bullying, and anxiety about meeting new peers, as well as a variety of coping suggestions. Mothers were asked to report on how they would typically advise their child to respond.

Researchers also observed conversations between youth and their mothers about real peer stress situations. Common topics that were discussed included being around kids who are rude, having problems with a friend, and being bullied, teased, or hassled by other kids. During the conversations, researchers measured skin conductance level -- the electrical activity happening in the skin as part of the physiological "fight or flight" stress response system -- from youth's hands. "We assessed youths' physiological arousal during these problem-solving discussions to examine how the different levels of reactivity may indicate different needs of the adolescent," Tu explains.

For instance, greater reactivity during the conversations may reflect youths' higher levels of physiological arousal or anxiety in recalling that stressful experience and talking it through with the mother. Whereas less reactivity during the problem-solving conversation might serve as an indicator of youths' insensitivity to the stressful experience. And these different response patterns may require different parenting approaches. "We found that mothers' active, engaged coping suggestions were more beneficial for low reactive youth. Low reactive youth may not be attending to cues in these conversations about stressful or challenging peer experiences, and so they may behave in ways that are unexpected, non-normative, or inappropriate. But when parents give them specific advice for how to manage challenging peer situations, this appears to be helpful," Tu says. However, the same active, engaged approached predicted worse adjustment for kids exhibiting higher arousal. "Instead, self-reliant suggestions actually predicted better adjustment for these kids," Tu explains.

"These findings are interesting because this suggests that a multi-step process might work best for kids who are exhibiting high physiological arousal related to peer problems. If you're anxious or stressed, and your parent is telling you to face the problem head on, that might actually create more anxiety. But when a parent gives a highly aroused youth more autonomy about how to cope with the peer stressor, this seems to be more beneficial because parents are giving them more space and time to work through the situation in their own way," Tu says. Thus, parents may want to consider the match of their coping suggestions with adolescents' stress reactivity.


This article provided by Science Daily: University of Illinois College of Agricultural, Consumer and Environmental Sciences. "Parental coaching adolescents through peer stress."ScienceDaily, 18 December 2019. www.sciencedaily.com/releases/2019/12/191218153402.htm.


Dr. Jenny HollandThere are situations that arise for every child - spanning infancy to adolescence, that benefit from a parents’ ability to acknowledge the worthiness of the child's feelings. To be the loving, compassionate and unflappable parent requires the ability to manage your own feelings and frustrations. Over the years studies have pointed out that the best-adjusted children are nurtured by parents who find a way to combine warmth and sensitivity with clear behavioral expectations.

Dr. Holland has been in private practice for more than 17 years, helping patients to reach new levels of self-understanding and emotional well-being.  Dr. Holland will customize treatment to meet your specific needs. Contact Dr. Holland to learn more and to schedule an appointment, or call 707-479-2946.

 

Caregiver study focuses on the challenges of caring for a partner

Caregivers need to consider their own health as important as their spouse

Study participants had levels of depression symptoms serious enough to suggest a need for treatment

When they said their wedding vows, many of them promised to stand by one another in sickness and in health. But a new study suggests that as married couples age and develop chronic conditions, the daily demands of coping with their own health demands and those of their spouse may take a mental toll.

Depression symptoms increased over time among married men and women who themselves had two or more chronic conditions that need different types of self-care -- such as a special diet and medications for heart disease or diabetes along with pain-reducing therapy for arthritis. When husbands and wives both had chronic health conditions, and needed different kinds of self-care from their partners, husbands fared worse. Their depression symptoms were significantly higher, but this effect was not found for wives.

The new findings, made by a team from the University of Michigan using data from a long-term study of more than 1,110 older opposite-sex married couples from 2006 to 2014, are published in Journals of Gerontology Series B: Psychological Sciences and Social Sciences. While less than 10% of the women and less than 7% of the men in the study had levels of depression symptoms serious enough to suggest a need for treatment, lower-level depression is important for older people, clinicians, caregivers and adult children to understand, says Courtney Polenick, Ph.D., who led the study.

In both husbands and wives, the rise of depressive symptoms didn't begin until a few years after the first assessment of their health and well-being. "Our results suggest that there's a window where, if one or both of you are managing complex conditions that don't have similar self-management goals, it may be possible to intervene and prevent the development or worsening of depression," says Polenick, who is part of the U-M Department of Psychiatry and Institute for Social Research. "This might be the time for couples, and those who care for them, to emphasize broadly beneficial lifestyle behaviors that help to maintain both mental and physical health."

For instance, a woman coping with both high blood pressure and arthritis needs to make changes to her exercise routine, but her husband without such conditions could commit to making those changes along with her. Or a wife with diabetes who does most of the cooking and has a husband with prostate cancer could adopt a healthier menu for both of them. Polenick and her colleagues from U-M's Institute for Healthcare Policy and Innovation looked at data from the Health and Retirement Study, which repeatedly interviews and surveys thousands of American adults in their 50s and beyond over time.
They focused on conditions that have similar treatment goals focused on reducing cardiovascular risk -- diabetes, heart disease, hypertension and stoke -- and those with treatment goals and needs that are different from each of the other conditions- cancer, arthritis and lung disease.

When one person in the couple had at least one condition with different treatment goals and needs, they're considered to have "discordant" conditions. When one member of a couple had at least one condition that has different treatment goals and needs from the other partner, the couple is considered to have discordant conditions. "Research has focused on how individuals with multiple conditions, also called multimorbidity, manage their chronic health needs," says Polenick. "But most people in later life are partnered, with similar health-related habits, and we need to understand how changing health affects the couple dynamic." The fact that both wives and husbands experienced significant increases in depressive symptoms as the years passed, when they were coping with discordant conditions in themselves, is by itself important to understand, Polenick notes. But the fact that wives whose husbands' health needs differed from their own didn't experience an even greater rise in depression is a bit surprising, she adds.

Meanwhile, husbands whose conditions had self-care needs that were different from their wives' conditions did experience an additional rise in depression symptoms. Among individuals who are baby boomers or older, wives may be more used to taking the lead in caring for the health and emotional well-being of both themselves and their husbands, she says. But when husbands have wives who are coping with different health demands than their own, the husbands may experience less of this support than usual, worsening their stress and mental health.

Polenick and her colleagues continue to explore these intra-couple dynamics, and their consequences for mental and physical health. They also hope to expand the range of chronic health conditions they examine, and to look at shorter time frames in conditions that can be managed with lifestyle changes. But in the meantime, she notes that middle-aged and older couples may want to do more now to understand the factors that they can control as they age, and those they cannot, and talk about how they feel as a result.

"This is a reminder to step back and look at what your partner is coping with, to learn about their health conditions, to be conscious of it on a daily basis, and for grown children and clinicians to do the same," she says. "Having that awareness, and helping one another manage health problems while watching for signs of depression, may help both members of a couple over time."


Story Source: Content provided by Science Daily and Michigan Medicine - University of Michigan. "In sickness and in health: Study looks at how married couples face chronic conditions." ScienceDaily. ScienceDaily, 3 December 2019. www.sciencedaily.com/releases/2019/12/191203104756.htm.


Dr. Jenny Holland
Dr. Holland

Caregivers often report feelings of exhaustion and overwhelm. While caring for a loved one can be very rewarding, it also comes with distinct elements of stress. When dealing with a long-term challenge it's extremely important to also provide for your own emotional and physical well-being. When the challenges associated with care giving are not taken into consideration the caregiver's physical health, relationships and mental health can deteriorate over time — eventually leading to burnout and exhaustion. And when it reaches that point, both the caregiver and the person being cared for suffer. Caring for yourself is equally if not more important as making sure your family member gets to their doctor’s appointment or takes their medication on time.

Focused Therapy for Caregivers

If you are having trouble with accepting or adjusting to life's challenges, Dr. Holland can help you find healthy ways of coping. The simple act of expressing what you’re going through can be very cathartic. Dr. Holland will tailor treatment to meet your specific needs. Contact Dr. Holland to learn more and to schedule an appointment or call 707-479-2946.

Poor sleep and job stress even more toxic than predicted

Employers should provide stress management and sleep treatment in the workplace

Stressed at work and trouble sleeping? It's more serious than you think

Work stress and impaired sleep are linked to a threefold higher risk of cardiovascular death in employees with hypertension. Study author Professor Karl-Heinz Ladwig said: "Sleep should be a time for recreation, unwinding, and restoring energy levels. If you have stress at work, sleep helps you recover. Unfortunately poor sleep and job stress often go hand in hand, and when combined with hypertension the effect is even more toxic."

One-third of the working population has hypertension (high blood pressure). Previous research has shown that psychosocial factors have a stronger detrimental effect on individuals with per-existing cardiovascular risks than on healthy people. This was the first study to examine the combined effects of work stress and impaired sleep on death from cardiovascular disease in hypertensive workers. The study included 1,959 hypertensive workers aged 25-65, without cardiovascular disease or diabetes. Compared to those with no work stress and good sleep, people with both risk factors had a three times greater likelihood of death from cardiovascular disease. People with work stress alone had a 1.6-fold higher risk while those with only poor sleep had a 1.8-times higher risk.

In the study, work stress was defined as jobs with high demand and low control -- for example when an employer wants results but denies authority to make decisions. "If you have high demands but also high control, in other words you can make decisions, this may even be positive for health," said Professor Ladwig. "But being entrapped in a pressured situation that you have no power to change is harmful." Impaired sleep was defined as difficulties falling asleep and/or maintaining sleep. "Maintaining sleep is the most common problem in people with stressful jobs," said Professor Ladwig. "They wake up at 4 o'clock in the morning to go to the toilet and come back to bed ruminating about how to deal with work issues."

"These are insidious problems," noted Professor Ladwig. "The risk is not having one tough day and no sleep. It is suffering from a stressful job and poor sleep over many years, which fade energy resources and may lead to an early grave." The findings are a red flag for doctors to ask patients with high blood pressure about sleep and job strain, said Professor Ladwig. "Each condition is a risk factor on its own and there is cross-talk among them, meaning each one increases risk of the other. Physical activity, eating healthily and relaxation strategies are important, as well as blood pressure lowering medication if appropriate."

Employers should provide stress management and sleep treatment in the workplace, he added, especially for staff with chronic conditions like hypertension.

Components of group stress management sessions:

  • Start with 5 to 10 minutes of relaxation.
  • Education about healthy lifestyle.
  • Help with smoking cessation, physical exercise, weight loss.
  • Techniques to cope with stress and anxiety at home and work.
  • How to monitor progress with stress management.
  • Improving social relationships and social support.

Sleep treatment can include:

    • Stimulus control therapy: training to associate the bed/bedroom with sleep and set a consistent sleep-wake schedule.
    • Relaxation training: progressive muscle relaxation, and reducing intrusive thoughts at bedtime that interfere with sleep.
    • Sleep restriction therapy: curtailing the period in bed to the time spent asleep, thereby inducing mild sleep deprivation, then lengthening sleep time.
    • Paradoxical intention therapy: remaining passively awake and avoiding any effort (i.e. intention) to fall asleep, thereby eliminating anxiety.

Story Source: Materials provided by Science Daily. Note: Content may be edited for style and length. European Society of Cardiology. "Stressed at work and trouble sleeping? It's more serious than you think." ScienceDaily. ScienceDaily. www.sciencedaily.com/releases/2019/04/190428143520.htm.


Every job situation will come with varying degrees of stress and frustration that ebb and flow. Burnout, however, is more than that. It is an all-encompassing feeling that you are being pulled in every direction at once and that no matter what you do, you are unable to make progress or move forward. If chronic burnout is left untreated, it can lead to issues with physical and mental health.

Dr. Holland understands that successful people are not immune to symptoms like depression, anxiety, and addiction. Yet, many successful people are often hesitant to seek treatment because of their high-profile statuses and stressful career responsibilities. For this reason, Dr. Holland takes great pride in offering a private environment that caters to the needs of these individuals, providing them with a therapeutic atmosphere that offers a sanctuary where they can step away from the stresses of their everyday lives.

A good first step for healthcare providers and other professionals suffering from burnout and exhaustion is to acknowledge those feeling and to talk about it with a trusted counselor. Dr. Holland works with professionals suffering from burnout by connecting the dots between symptoms and the root of the problem. She will help you to creatively work with your situation to discover new meaning in your work and discover ways to stay healthy. Dr. Holland will help you learn how to help yourself so you can continue to do the work you love of helping others.

Contact Dr. Holland to get help with these problems today.

New study says narcissism diminishes as a person matures

Level of narcissistic trait development depends on early career and relationship choices

The belief that one is smarter, better looking, more successful and more deserving than others -- a personality trait known as narcissism -- tends to wane as a person matures, a new study confirms. But not for everyone, and not to the same extent.

The study, reported in the Journal of Personality and Social Psychology, finds that the magnitude of the decline in narcissism between young adulthood and middle age is related to the specific career and personal relationship choices a person makes.

The research tracked participants across two time points. The first occurred when they were 18 and just starting out as freshmen at the University of California, Berkeley. The second was 23 years later, when participants were 41 years old. Of the original 486 participants, 237 completed a new round of evaluations.

Participants at both time points answered questions from a survey designed to assess their narcissistic traits. For the follow-up study, researchers also asked about relationship and employment history, job satisfaction, and health and well-being.

"We looked at the different facets of narcissism in adults at age 18 and again at 41," said Eunike Wetzel, a professor of psychology at Otto-von-Guericke University in Magdeburg, Germany, who led the research with University of Illinois psychology professor Brent Roberts; Emily Grijalva, an organizational behavior professor at Washington University in St. Louis; and Richard Robins, a psychology professor at the University of California, Davis. "We focused on participants' vanity, the belief in their own leadership qualities and their tendency to feel entitled."

Each facet of narcissism was associated with several negative -- and in a few cases, positive -- outcomes for the individual, the researchers found. Those who had higher levels of vanity at age 18 were prone to unstable relationships and marriages, and were more likely to be divorced by middle age. But they also reported better health at age 41. In contrast, those who felt the most entitled as young adults reported more negative life events and tended to have lower well-being and life satisfaction at middle age.

"We originally hypothesized that the leadership facet of narcissism would increase," Roberts said. "In fairness to my co-authors, that hypothesis was mine, and it turns out I was wrong."

Leadership is associated with goal persistence, extraversion, self-esteem and a desire to lead. It is considered one of the least pathological elements of narcissism, Roberts said.

"We know from past research that another component of personality, assertiveness, tends to increase during this time of life," he said. "So, I thought it was reasonable to hypothesize a similar increase in the leadership facet. This either means the past research is wrong, or our read of the leadership component of narcissism is wrong -- it may actually be more negative than we thought. We have to figure this out in future research."

Vanity appeared to be most strongly linked to life events, the researchers found. For example, vanity declined more in those who entered into serious romantic relationships and those with children. But vanity declined significantly less in middle-aged adults who had experienced more negative life events than their peers.

"We also found that narcissistic young adults were more likely to end up in supervisory jobs 23 years later, suggesting that selfish, arrogant individuals are rewarded with more powerful organizational roles," Grijalva said. "Further, individuals who supervised others decreased less in narcissism from young adulthood to middle age -- meaning that supervisory roles helped maintain prior levels of narcissism."

Despite the differences between individuals, most of the participants who responded to researchers' questions again at age 41 saw a decline in narcissism as they matured, the researchers found.

"Very few people, only 3% of participants, actually increased in overall narcissism between the ages of 18 and 41," Wetzel said. "And some remained just as narcissistic at age 41 as they had been when they were 18 years old."

"The findings should bring comfort to those who are concerned that young people are problematically narcissistic," Roberts said. "With time, it seems most people turn away from their earlier narcissistic tendencies."


Read this article on Science Daily: Materials provided by University of Illinois at Urbana-Champaign, News Bureau. Note: Content may be edited for style and length. University of Illinois at Urbana-Champaign, News Bureau. "Narcissism tracked from young adulthood to middle age." ScienceDaily. ScienceDaily, 11 September 2019. www.sciencedaily.com/releases/2019/09/190911113019.htm.


Tips From the Expert: Staying Grounded

Tips for Staying Grounded

In a crazy world, it can be difficult to know how to keep grounded. Here are a few suggestions that I hope might be helpful.

LIMIT your exposure to social media and news coverage. Once you learn about a devastating event, ask yourself if it is helpful to see the same graphic images and listen to the same sound bites again and again. Set a timer if you need to.

KEEP moving! Physical activity boosts our mood, gives us energy and a sense of agency and empowerment.

GET support from trusted allies, friends, colleagues and organizations. Isolation can heighten our painful emotions making them harder to manage.

SUPPORT and help others who may be struggling. Generously is a powerful response to suffering. This can be as simple as lending an ear or helping organize a community event or sending a donation if you are able.

BREATHE consciously -- When we are stressed, when we are tired and overwhelmed, it’s easy to hold our breath without even knowing it. And when we do that, we deprive ourselves of oxygen, which, in turn, limits our ability to think clearly in the moment and do things like problem-solving and affect-regulation. Which means, it’s harder for us to calm ourselves down. And we want to calm ourselves down right? So, JUST BREATHE And make it a habit to check in with your breath as often as you can. You might be surprised at how much calmer and clearer you immediately feel by taking a minute to catch your breath.

TAKE ACTION! Doing something to create change can be mobilizing and help ease depression and feelings of helplessness and anxiety that can coincide with loss and overwhelm.

Contact your Representatives at State and Federal Levels.

Educate yourself about the issues that concern you most.

Talk to others and attend marches, rallies and protests