BH Therapy Group Blog

Finding Work-Life Balance Finding harmony between work, family, and self-care can be a significant challenge in daily life. The demands of a career, the need to be present for loved ones, and the importance of self-care can often lead to stress and burnout. July 24th is recognized as International Self-Care Day. With careful planning and prioritization, it is possible to excel in all areas of life. Prioritizing and Planning The foundation of achieving balance lies in effective prioritization and scheduling. You can being to prioritize by doing the...Read More

Minority Mental Health Awareness Month: July As we observe National Minority Mental Health Awareness Month in July, it’s crucial to recognize the unique mental health challenges that minorities face and to uplift their diverse voices. Over one in five U.S. adults from various backgrounds experience mental illness, but ethnic and racial minorities often face greater stigma and barriers to accessing care and substance abuse treatment. These barriers include high costs and lack of health insurance. For instance, in 2021, American Indian and Alaska Native Americans had an uninsured...Read More

Each June, people across the globe recognize LGBTQ+ Pride Month. Being a part of the LGBTQ+ community is an important aspect of one’s identity. However, society, peers, and even family members can discriminate against and stigmatized individuals within this community, increasing the risk of facing mental health challenges. It’s crucial to recognize the unique mental health landscape of the LGBTQ+ community. This understanding helps individuals within the community to be self-aware and provides support for their loved ones. Here are some key insights into LGBTQIA+ mental health: Unique...Read More

Imagine a life where every day feels like a battle, where simple joys are overshadowed by a constant sense of exhaustion and unease. This is the reality for many grappling with Post-Traumatic Stress Disorder, or PTSD. The month of June is National PTSD Awareness Month, with June 27th also recognizing National PTSD Awareness Day.  PTSD doesn’t discriminate. It’s a relentless force, often triggered by memories that strike without warning. From witnessing harrowing events like public shootings to enduring the trauma of abuse or war, PTSD can affect even...Read More

Investing in Yourself If you’re like most people, you have a lot going on in your life. You might be juggling work, family, and social obligations. You also may be dealing with stress, anxiety, or depression. And on top of all that, you’re trying to take care of yourself! It can be tough to find the time and money to invest in your well-being. The kids’ sports cost money, the house needs a new furnace, and you promised your in-laws you’d rent a beach house with them next...Read More

Psychiatric Medication for Women In May, we recognize both Women’s Health Month and National Women’s Health Week from May 12-15. The issue of stigma surrounding psychiatric medication, particularly for women, is a significant barrier to accessing proper mental health care. Despite over 57 million American adults needing treatment for mental health conditions, many individuals, especially women, feel embarrassed or ashamed to seek help through medication. This stigma is rooted in misconceptions and harmful stereotypes, perpetuating the belief that relying on medication signifies weakness or failure. However, it’s crucial...Read More

April | Stress Awareness Month In the hustle and bustle of our daily lives, we often forget the profound impact that simple acts like breathing deeply can have on our mental health and overall well-being. April is Stress Awareness Month, and breathing exercises have been shown to help effectively manage stress. While shallow breathing is our default mode, incorporating deep breathing exercises into our routines can be a game-changer when it comes to managing anxiety and stress levels. Why Deep Breathing Matters Taking deep breaths is important for...Read More

April | Autism Awareness Month  Autism spectrum disorder (ASD) is a condition that influences an individual’s behavior and communication abilities. It’s classified as a developmental disability because its symptoms generally emerge within the initial years of life. ASD is referred to as a “spectrum disorder” owing to the wide range of symptoms it encompasses. No matter where someone falls on the spectrum, fostering autism awareness is important to improve understanding and acceptance of this condition – a primary focus during National Autism Awareness Month. So, how can you...Read More

Unlocking More Restful Nights Imagine a scenario when you are lying in bed, trying to sleep, but your mind is not letting fall asleep. You know that checking the time will only make you more anxious and worsen the situation.  Have you ever experienced something like this? We all have. It can be frustrating to spend hours trying to sleep, and many people turn to over-the-counter medications to help them fall asleep. However, there are ways to improve your quality of sleep without taking any medication. March 15...Read More

Creating Genuine Connections. Loneliness can have a significant impact on mental health. Studies have found that feeling lonely can lead to low self-esteem, anxiety, and depression. It’s important to recognize the effects of loneliness and take steps to connect with others and build supportive relationships. Loneliness can hinder our ability to forge meaningful connections, leaving us vulnerable to mental health challenges. In fact, some studies equate the detrimental effects of loneliness to those of poverty or physical illness. Additionally, loneliness can exacerbate stress, heightening the risk of depression...Read More

How to Embrace Authentic Emotions Embracing a positive mindset undoubtedly has its perks, promoting a sunny outlook and fostering a growth mindset. However, there’s a fine line, and occasionally, we find ourselves caught in the web of toxic positivity. What exactly is it, and why should we be cautious? Unpacking Toxic Positivity Have you ever felt like you had to put on a happy face, even when things weren’t going well? That’s what toxic positivity is all about. It’s the idea that we should always stay positive, no...Read More

Many of us struggle with feeling good about our bodies, especially during winter vacations or the summer when we wear shorts and swimsuits. It can be tough to feel confident and positive about our appearance when we’re bombarded with images of “perfect” bodies in the media. But there are ways to work towards a healthier and happier body image. How can we learn to love and appreciate our bodies more? Identifying the Roots of Body Image Issues The roots of poor body image often stem from pervasive shame-based...Read More

Mastering communication, or interpersonal skills, is important for our personal development. Our daily lives are rich with interactions, and good communication not only facilitates smoother relationships but also elevates our overall quality of life. While this skill is invaluable for everyone, it carries greater significance for individuals grappling with mental health disorders, where navigating social connections can pose unique challenges Diving into different therapeutic approaches, Dialectical Behavioral Therapy (DBT) can be transformative. DBT is a type of therapy that helps people improve their ability to manage their emotions,...Read More

As we enter the new year, many of us make resolutions to change some aspect of ourselves. Whether or not it’s on your radar, the state of your self-esteem significantly shapes your life and how you feel about yourself. It holds sway over your relationships, decision-making processes, and contributes to your motivation and overall sense of well-being. Low self-esteem isn’t a fixed trait; it can yield long-lasting negative effects. So, what does self-esteem entail, and what strategies can we use to cultivate it? Understanding Self-Esteem In essence, self-esteem...Read More

Conflict is an inevitable part of life (especially around the holidays). There will always be moments when we don’t see eye to eye with others. Yet, instead of dreading these conflicts, we can transform them into opportunities for growth by mastering the art of conflict resolution. Understanding Conflict Resolution Conflict resolution is the art of coming together to discuss and resolve conflicting needs. It typically occurs when individuals hold differing views, values, desires, or ideas. At its core, conflict revolves around unmet relational needs – the need to...Read More

The holiday season is a time of joy, cherished memories, quality family moments, and delicious feasts. However, it can also bring a fair share of added stress. December is National Stress-Free Family Holiday’s Month for a reason! The whirlwind of cooking, shopping, decorating, socializing, and the weight of our own and societal expectations can turn what should be a blissful period into a rather stressful one. There are practical strategies to help you manage holiday stress and ensure a season of joy and peace.  Create Intentional Time In...Read More

Have you ever wondered if spiritual matters have a place in mental health therapy? Absolutely, if you wish to do so. Therapy offers a secure environment for you to engage in discussions on a wide range of subjects, spirituality included. What is Spirituality?  Spirituality, in essence, is the belief in something beyond oneself. It often links with religious affiliations or a higher power, yet it encompasses a holistic perspective rooted in a profound connection with the world. Spirituality is often accompanied by questions and dilemmas. You might be...Read More

Keeping Your Cool in the Political Frenzy Navigating election season can be an emotional rollercoaster. Election stress is very real, and it’s a coincidence International Stress Awareness Day on November 2nd falls just before Election Day in the United States. The pre-election stress occurs in the weeks leading up to the election, with post-election stress occurring after the results are announced. We can suffer anxiety, have strained relationships, and have a lower quality of life in general due to all that stress. Election after election, we are seeing...Read More

Life has its share of uncomfortable moments, from running out of your cherished coffee creamer to coping with the loss of a loved one. We all face distressing and trying times. However, our ability to navigate these challenging emotions is where distress tolerance comes into play. Distress tolerance skills form a crucial component of Dialectical Behavioral Therapy (DBT), one of the four modules that DBT uses to help individuals effectively regulate their behaviors and emotions. Additionally, DBT is instrumental in treating a wide range of mental health conditions,...Read More

The month of October marks National Depression and Mental Health Screening Month. Depression is a significant mood disorder and a common mental health challenge.. The National Institute of Mental Health reports that approximately 17 million American adults grapple with depression every single year. However, depression is treatable and does have a promising path towards recovery.  Triggers of Depression To understand the origins of depression, we must look at its underlying causes. While many factors can cause depression, here are a few potential reasons someone may have depression:  Biological...Read More

The profound impact of losing a loved one to suicide can leave survivors grappling with complex emotions and an enduring sense of loss. We want to shed light on the themes commonly experienced by those grieving a suicide loss, offering insight into the intricate nature of their grief. Whether you are personally navigating this challenging journey or seeking to support someone who is, our hope is to foster understanding and empowerment in coping with such a profound loss. Common Emotions Among Suicide Loss Survivors: The Unanswered “Why?” –...Read More

September 10, 2023, marks World Suicide Prevention Day, kicking off National Suicide Prevention Week from September 10 through September 16, 2023. Addressing suicide prevention can feel like an overwhelming challenge at first. The complexity of the issue, the emotions it evokes, and the societal stigma surrounding it can leave us unsure of how to help. But fear not, for there are meaningful ways in which each of us can play a part in preventing suicide. While this list is not exhaustive, here are some suggestions to get you...Read More

Ensuring a Smooth Start to the School Year The back-to-school season brings a mix of emotions for both parents and children. It’s a time of transition, with new routines and challenges ahead. While back-to-school stress is common, there are ways to combat it and ensure a positive start to the school year. By planning ahead, checking in with yourself, the school, and your child, and incorporating coping strategies, you can ease the transition and make it a fabulous school year for your family. Checking in with yourself: Start...Read More

Preventing Academic Burnout with Effective Stress Management A groundbreaking research study published in Frontiers in Psychology suggests that technology holds significant potential in assisting students with stress management in academic settings. The study emphasizes the importance of avoiding overload and practicing patience when dealing with stress. The researchers discovered that digital mental health platforms are particularly beneficial for students. These platforms offer stress management resources, including mindfulness exercises, breathing techniques, guidance on managing academic expectations, and links to mental support services. Platforms facilitate the creation of communities where...Read More

The pervasive influence of social media on the lives of Generation Z is undeniable, with up to 95 percent of young individuals aged 13 to 17 using various platforms. Surprisingly, even children as young as 8 to 12 years old make up a staggering 40 percent of social media users, despite the age restrictions in place. Concerns about the detrimental impact of social media on mental health, particularly among teenagers and young children, have escalated to alarming levels. In response, the advisory on social media and youth mental...Read More

Recognizing the internal struggle they often face, many high achievers fail to acknowledge their own battle with low self-worth. Understanding oneself involves two crucial elements within the self-concept. First, it involves assessing your perceived competencies, which refers to how you perceive your skills in various areas. Second, it encompasses intrinsic self-worth, which is the belief in your inherent value as a human being, independent of your skills or achievements. Unfortunately, many high achievers tend to focus solely on their competencies while neglecting their sense of intrinsic self-worth, viewing...Read More

Yoga is a practice that has been around for thousands of years, and it’s becoming increasingly popular as a way to improve both physical and mental health. While many people associate yoga with improving flexibility and strength, it can also have significant benefits for mental health. In honor of International Day of Yoga on June 21, let’s explore the ways that yoga can benefit mental health, how to incorporate it into a busy schedule, and the different types of yoga available. Benefits of Yoga for Mental Health There...Read More

Post-traumatic stress disorder (PTSD) is a mental health condition that can develop after a person has experienced or witnessed a traumatic event. This can include situations such as combat, sexual assault, natural disasters, accidents, or any other event that is life-threatening or causes feelings of intense fear or helplessness. June is National PTSD Awareness Month, and it’s important to understand the signs and symptoms of PTSD and how you can help someone who may be struggling. Symptoms of PTSD The symptoms of PTSD can vary widely from person...Read More

Each May, we recognize National Maternal Depression Awareness Month and Women’s Health Month. Entering motherhood is a life-changing experience. New moms may feel a range of emotions from joy, fear, and anxiety to anger, sadness, and guilt. These emotions may feel intense and may vary drastically. In this period, it can be challenging to manage emotions, especially with the added responsibilities of taking care of a newborn.  Although no book can prepare a new mom for the varied emotions that are inherently part of matrescence, certain coping strategies...Read More

Mental health is a vital aspect of our overall well-being, yet it is often stigmatized and not given the attention it deserves. This is where Mental Health Awareness Month comes into play. Observed in the month of May since 1949, it is an opportunity for organizations, groups, and individuals to raise awareness and educate the public about mental health conditions. In this blog post, we will discuss the importance of Mental Health Awareness Month and how you can get involved. Stigma, misinformation, and disinformation all create substantial barriers...Read More

April is National Autism Awareness Month, with World Autism Awareness Day occurring on April 2nd. Autism spectrum disorder (ASD) is a developmental disability that affects an individual’s behavior and communication. Since autism is a developmental disorder, symptoms typically surface within the first few years of life. However, autism is a “spectrum disorder” because symptoms vary widely. Wherever an individual falls on the spectrum, autism awareness is needed to increase understanding of the disorder and acceptance – which is what National Autism Awareness month is all about. So, what...Read More

While physical illnesses are readily acknowledged and addressed, mental health concerns often go overlooked or unaddressed. This is despite the undeniable connection between our mental and physical health. Mental health conditions, which can encompass disorders affecting behavior, mood, and thoughts, often share a common thread: stress. And stress doesn’t simply affect the mind, it can manifest physically as well. Stress can have a range of effects on the body, from activating the immune system to tightening muscles, impeding digestion, and impacting memory and attention. Long-term stress can contribute...Read More

Our daily lives are increasingly dependent on our phones in today’s digital age. They provide us with information, entertainment, and communication at our fingertips while keeping us connected to the world around us. While phones can be useful and convenient tools, they can also negatively impact our relationships. The Negative Impacts of Phones on Relationships Disconnection The use of phones can lead to a sense of disconnection in relationships. Continually checking our phones can make us less present with those around us. Our loved ones may feel disconnected...Read More

Claudia Schwenzer, LLMSW: Chronic diseases, such as cancer, diabetes, Alzheimer’s, stroke and heart disease challenge many families daily. According to the National Center for Chronic Disease Prevention and Health Promotion (NCCDPHP), six in ten adults in America have a chronic disease, and four in ten have two or more. Chances are each of us is currently touched by chronic disease in some way. This can impact more than just physical health, taking a real toll not only on an individual but also on their families. Claudia Schwenzer graduated...Read More

Having low self-esteem, anxiety, and depression can be a result of loneliness, according to research. Lonely people may have difficulty forming meaningful connections with others and are more likely to develop mental health problems. According to some studies, loneliness can harm mental health just as much as poverty or physical illness. Furthermore, loneliness can lead to depression and anxiety by affecting how people cope with stress. We feel more connected to others when we establish authentic connections, which improves our self-esteem and mental health. Meaningful relationships are built...Read More

It takes effort to keep romance and excitement alive in even the best relationships. Otherwise, you may feel more like roommates than romantic partners. When that happens, sex and intimacy die down, the excitement fades, and people often feel that something is missing in their relationship, despite loving them. Having a comfortable relationship with your partner may be enjoyable for both of you. You don’t need to dress up for each other or change into anything other than what you are together. It is amazing how comfortable this...Read More

According to research, staying in an unhappy relationship can negatively impact your happiness, life satisfaction, self-esteem, and overall health. Unfortunately, too many people remain in unhealthy and even toxic relationships. It is possible that you are reading this post and feel so worn down that you aren’t even aware of whether your relationship is toxic. There are several signs described below that may help you identify whether you’re in such a relationship and what you can do to change for a more fulfilling life. Three Signs You Are...Read More

How do we help people motivate themselves on a cold dark winter morning? by Christine Lyon, LPC, BHTG co-owner and clinical manager This stage in winter can be particularly challenging for Michiganders. January and February are the most overcast months of the year, with skies historically covered with heavy gloomy clouds  63-66% of the time. While our days continue to lengthen, the night still falls early. Sunrise takes place after most alarms go off, making it very difficult to rise and shine! The BHTG therapist team meets together...Read More

According to researchers at the University of Illinois, how you express your emotions can reduce or increase anxiety. According to their study, people who suppress or avoid expressing their feelings had more social anxiety and anxiety in general than people who focused on the positives in situations. Similar studies found that suppressing emotions increased stress and led to hypertension and cardiovascular disease. There are many people who have difficulty expressing their emotions positively. Many people believe they only have two options when they’re upset: sharing their feelings and...Read More

We are deep into winter when the dreary, dark days seem to never end. Many people who experience symptoms of worry or sadness during this time have trouble understanding the root of their negative emotions. You may need to check-in on your mental hygiene practices when you cannot explain your feelings of dysphoria (feelings of general dissatisfaction with life), fatigue, and low mood. The concept of mental hygiene refers to the behaviors that keep us psychologically fit. Our mood and ability to manage daily stress can significantly improve...Read More

It’s a time for family and cheer, but keeping the house clean, cooking, and wrapping presents can be overwhelming. In a time meant for happiness, these factors can cause stress and depression. You can minimize holiday stress with some important, practical tips. You may even enjoy the holidays more than you thought. During the endless partying, cooking, shopping, and cleaning, follow these 9 steps for stress-free holidays: Plan ahead. There are always going to be some commitments on the same day between coworkers, friends, and family. Make sure...Read More

Dec 3 – International Day of Persons with Disabilities On December 3, we recognize the International Day of Persons with Disabilities. Yet, so many disabilities are those that are unseen – invisible. Disabilities that are invisible can be defined in many different ways, but in simple terms, they are physical, mental, or neurological conditions that limit movement, senses, or activities. The term covers a wide range of disabilities, impairments, and medical conditions. Among them are autism, dyslexia, mental health issues, seizures, chronic pain/fatigue, traumatic brain injury (TBI), and...Read More

The ability to deal with conflict in relationships is crucial for interpersonal health, and every relationship will experience conflict at some point. Many people have trouble dealing with conflict when they have to contend with someone who’s always right. Understanding how to handle these kinds of interactions can be a huge stress reliever for interpersonal relationships. 1. Don’t take it personally It’s inevitable to feel like you’re being attacked when talking to someone who’s always right and to wonder if they’re trying to push your buttons. Without intervention,...Read More

Clinical burnout has become the catch-all phrase to describe clinician distress. A person who is burnt out is physically, mentally, and emotionally exhausted. This term implies that healthcare workers and family caregivers lack resiliency. It puts the burden on them to do better and figure it out despite proving their inherent resilience in other areas of their lives and handling the grueling demands of healthcare and caregiving. In November, we observe National Family Caregivers month, which aims to recognize the sacrifices that caregivers make.  Healthcare workers swear an...Read More

What’s in Your Mental Health Toolkit? Anxiety and depression have been the subject of numerous papers, but few address prevention. CDC data shows that the number of adults with recent anxiety or depression symptoms increased in the U.S. from 36.4 to 41.5 percent between August 2020 and February 2021, with the largest increase among adults 18 to 29. The prevalence of major depression among women and men in the country by age 65 is also estimated at around one in three and one in five, respectively. What can...Read More

As a result of the pandemic, many people have developed sedentary lifestyles characterized by isolation, inactivity, and mindless scrolling through screens. It is common nowadays for people to complain about chronic fatigue, feeling as though they have barely enough energy to get through their day.  Why has fatigue become such a widespread problem? Pandemic Effects and Fatigue We spend way too much time at home on our phones, binge-watching TV, and mindlessly watching TikTok videos or YouTube videos. We’ve all been there.  Several factors contributed to the development...Read More

National Recovery Month One in twelve adults living in the United States suffer from a substance use disorder (SUD). Each September we recognize National Recovery Month. Uncontrolled substance use is a mental health disorder. Substance use begins with a voluntary decision. Due to changes in brain function, it becomes a compulsive pattern over time. Moderate to severe symptoms can occur, with addiction being the most severe.  Though the exact causes of SUD are unknown, it is characterized by distorted thinking and behavior patterns. Symptoms of SUD include personality...Read More

National Suicide Prevention Week (9/4-10), World Suicide Prevention Day Sept 10 From September 4th through the 10th, people around the globe recognize National Suicide Prevention Week, ending with World Suicide Prevention Day on September 10th.  Even though suicidal thoughts are frightening, they are not uncommon. A large number of people have experienced suicidal thoughts at some point in their lives. Know that you are not alone, and that these feelings and thoughts can be overcome.   Please seek help immediately if you’re considering suicide. Dial 988 to reach the...Read More

Throughout life, there is always going to be change. New relationships, college graduations, and moving are all common life transitions. Even positive changes can be difficult to navigate and cope with. Stress can cause problems if it’s not addressed, whether it’s the result of a thrilling event or an unfortunate accident. Life’s peaks and valleys can never be avoided, so learning to cope with them is a skill you should learn early in your life.   What is a Life Transition?   A life transition is essentially a change in...Read More

We are just a few weeks away from the start of a new school year. Many people experience stress and anxiety when they return to school. It is not uncommon for feelings of overwhelm to be exacerbated by a busy schedule and after-school activities. Before the school year begins, it’s important to check in with your mental health. Mental health issues can make academics extremely challenging if they aren’t addressed. It’s beneficial to check on your mental health whether you’re in high school, college, or have children in...Read More