BH Therapy Group Blog

Clinically, negative thinking patterns are known as cognitive distortions. Negative thought patterns are an extreme and inaccurate way of thinking, such as:  He’s late coming home from work, he must’ve been in an accident. I failed that exam. I should just drop out of school I’m bad at interviews, so what’s the point in applying for the job Occasionally, we all think negatively and jump to conclusions. However, if we continuously think this way, it can lead to increased stress and anxiety, and worsen depression symptoms Cognitive Distortions...Read More

May is Women’s Health Month and Mental Health Awareness Month. In this post, we will discuss women’s mental health and how we can support each other instead of comparing ourselves to others.    Everyone has faced many challenges over the last two years. However, for women, there are unique challenges that have exacerbated mental health issues, including navigating COVID, working from home, and certain expectations. Additionally, women experience anxiety and depression at higher rates than men. It is essential to talk openly about Women’s Mental Health and how women...Read More

What is Doomscrolling? Doom-scrolling is an excessive amount of screen time dedicated to absorbing negative news. We’ve all been victims of it more than once just in the past two years. In addition to content, opinions and emotions also flood our shared internet community. With the number of high-profile events that have occurred since the start of 2020, it can be difficult to look away.  Why do we do it?? The main reason people doom scroll is to feel in control in a world that feels so out...Read More

New research suggests that any amount of physical activity can protect your brain Moderate physical activity has been linked to better brain health in numerous studies. Research suggests that people who achieve at least moderate levels of fitness have a lower risk of developing Alzheimer’s disease later in life than those who do not get much movement in their day.  A total of 649,605 U.S. veterans, average age 61, were followed for nine years in this study. The researchers accounted for other risk factors for Alzheimer’s, the most...Read More

March 30 – World Bipolar Day World Bipolar Day is on March 30th. Psychological conditions such as bipolar disorder severely affect mood, thoughts, and behaviors. Bipolar disorder is different for each person, but there will always be emotional shifts involved. An emotional shift is characterized by periods of mania and/or depression. While some may experience mostly depressive states, others may experience mostly manic states. Bipolar disorder has several types, but in this article, we will focus on the symptoms of manic and depressive episodes.  Early treatment is critical...Read More

March 18: World Sleep Day Sleeping disorders, such as insomnia, can be challenging. When you can’t sleep well at night, it can make the rest of the day difficult. This cycle can negatively affect your relationships, mental health, and physical health.   Good news: insomnia does not have to be a permanent problem. Sleeping well and improving your well-being is possible with cognitive behavioral therapy for insomnia (CBT-I). March 18th is World Sleep Day, so we want to recognize the role that therapy can play for individuals who suffer...Read More

Self-Harm Awareness Month. Despite the complexity of self-harm, misconceptions and stereotyping make it even more difficult for people to understand Young people suffering from depression and anxiety are more likely to self-harm, but self-harm can occur to anyone of any age. Self-harm, or self-injury, involves intentionally hurting one’s body; activities such as cutting and burning are considered self-harm. It is the result of emotional pain, trauma, anger, and frustration. People may not take the issue seriously because of its complexity. Before reading further, know that this content can...Read More

Feb 21-27 – National Eating Disorders Awareness Week  Nearly 30 million Americans suffer from an eating disorder, and 95% of those individuals are between the ages 12 and 25. Affecting every gender, race, and ethnic group, eating disorders have the highest risk of death of any mental illness. From February 21-27, we recognize National Eating Disorders Awareness Week. If you have a loved one who suffers from an eating disorder, these are seven ways that you can support them.  Take it seriously. Don’t just shrug it off. So...Read More

Feb 7-11 National School Counseling Week  From February 7-11, we recognize National School Counseling Week. Students, teachers, parents, and school administrators can benefit from the services that school counselors provide. Due to a variety of factors, school counselors’ roles are ever-changing. Here is an overview of school counseling and the role counselors play. Promote student advocacy Every counselor’s decisions and actions are based on what the students’ needs are and what will benefit them the most. A key purpose of school counseling is to assist students with their...Read More

Children of all ages are dealing with a pandemic that is closing in on its second year and, undoubtedly, the coronavirus has an adverse effect on children’s mental well-being as well. To help parents and children cope with the pandemic, the American Academy of Pediatrics has published guidelines for caring for children’s emotional needs. Experts report that 1 in 4 children experience some form of depression and 1 in 5 experience anxiety or stress. Pediatricians are also expected to be aware of these guidelines, as they are a...Read More

Another year has passed. It’s that time of year when people make New Year’s resolutions. What about adding some mental health resolutions to your list? It doesn’t matter if you set New Years’ resolutions or not, setting these goals should make you feel more mentally prepared and better able to handle whatever lies ahead. Set Boundaries It’s important to establish boundaries for yourself and others. According to Anne Katherine, author of Boundaries: Where you end and I begin, “Boundaries bring order to our lives… Boundaries empower us to...Read More

You may not realize it, but the state of your workspace has a profound effect on your stress level. In an untidy workplace, there is a constant and avoidable source of stress. In addition to affecting your mental health, this effect will have a negative impact on your work. It’s a good idea to clean and organize your workspace regularly. In recognition of Clean Off Your Desk Day on January 11, we have listed the five significant mental health benefits you can get from an organized and clean...Read More

Science-based, actionable resolutions for 2022 Ignore the cliched New Year’s Resolutions such as weight loss and “be nicer.” If you’re looking to lose a few pounds, go for it, however here are ten actionable New Year’s resolutions that focus on creating a happier and more fulfilling life, along with the science behind each one. Writing Letters to Your Loved Ones In today’s fast-paced world of instant messaging, emails, and phone calls, good old-fashioned snail mail has lost its charm. Time and effort are often the best ways to...Read More

How to set those boundaries this holiday season Setting boundaries is a hard enough task as it is. But setting boundaries with family you’ve known for years can be a tough situation to navigate. We want to provide you with tips to guide you through the holiday season without allowing others to overstep boundaries that are comfortable to you.  Define Your Boundaries The first step to asserting your boundaries is to map out exactly what you want your boundaries to be and why they are important to you....Read More

The most wonderful time of the year is not always so wonderful! The holiday season can be the best time of the year. Spending time with family, time away from work, and good food is the recipe for a wonderful holiday. Unfortunately, this is not always the case for many of us. The holiday season also tends to bring on extra stressors. Financial stress, extra work load, and not being able to see family can be incredibly challenging. While we can’t take the stress away, we’ve compiled a...Read More

Journals are where we go to explore our thoughts and feelings, to release and hone our creativity. Journals are often our most reliable therapist, audience and guide. Journaling has many known benefits:  Create focus in your life Develop empathy and self-awareness Release repressed or blocked emotions Make your inner world and your outer world more connected Promote mindfulness and letting go of the past Remind yourself of lessons learned and boost your memory Improve your communication skills Be a lot of fun — and a nice thing to...Read More

Thanksgiving – the time of year where we rejoice with family, friends, and loved ones to celebrate our gratitude. But when struggling with mental health, the holidays can often be a time of burden and overwhelm. The thick shroud of fog that mental illness can impose on an individual can make it hard to see anything else, especially gratitude. This holiday season, we offer our tips for navigating this difficult time of year.  Take time to unwind.  It’s been a crazy year. Dealing with work, school, COVID-19, and...Read More

Thousands of veterans and their families struggle each year to have conversations about the veteran’s military experiences. Often, family members are afraid to start the conversation for fear of saying the wrong thing, pushing too hard, or triggering traumatic memories. However, while these conversations require care, they do not have to be forbidden. We wanted to thank veterans and their families by encouraging healthy conversations and connections during Veteran’s Day. Having the opportunity to have a healthy, loving, and non-judgmental conversation with your family helps to remove the...Read More

Stress is one of those things that never seems to end. Work projects, deadlines at school, medical issues, the list goes on. Add on top of that navigating a pandemic and it’s no wonder we feel stressed so often.  It’s no secret that chronic stress can lead to health issues, which leads to more stress, which leads to… you see the pattern here. Stress management is critical to improving your quality of life. To recognize Stress Awareness Day on November 3, we’ve has compiled a list of stress...Read More

ADHD is often easy to detect in children. Adults, however, can display subtler symptoms. As a result, many adults struggle with ADHD and may not realize that they have it. Many of their problems, including staying organized and being on time, can be attributed to ADHD. October is ADHD Awareness Month. Here are ten potential warning signs that could signal adult ADHD: Problems with Organization People with ADHD are susceptible to organization problems in adulthood because responsibilities — bills, jobs, kids — make these problems obvious and more...Read More

Adolescents struggling to find a social place can hurt each other when they are insecure. As social cruelty behaviors become the norm, they can become more serious later in life. While this is not an attempt to suggest that all students in middle school will participate in, receive, or even witness bullying from peers, there are five identifiable types of mistreatment that do increase in the early secondary years. These include: teasing to put down  exclusion to keep out bullying to push around rumoring to attack one’s reputation...Read More

Recent studies have shown that between 2009 and 2017, there were huge increases in mental health issues such as depression, anxiety, and mood disorders in adolescents and young adults (Twenge et al., 2019). Major depression in those between the ages of 12-25 increased from 8 percent to over 13 percent in that time frame. Mental health issues are on the rise, especially among adolescents and young people in the U.S. October is National Depression and Mental Health Screen Month, which encourages individuals who are struggling with their mental...Read More

There is nothing more devastating than suicide, but it can also fascinate some people. Each September, we recognize Suicide Awareness Month. Following the suicide of a celebrity or well-known person, there is typically a lot of media coverage, speculation, and gossip. Although it is understandable that suicide can be a topic that captures our attention, research has shown that excessive media coverage of suicide can sometimes lead vulnerable people to have increased thoughts of suicide. This phenomenon is known as suicide contagion.  Suicide contagion extends beyond the death...Read More

Suicide is hard to talk about. The subject is uncomfortable. This is in part due to stigmas, general discomfort, and cultural norms. It is painful to consider suicide or fear that a loved one is considering it – yet many are too afraid to bring up the topic because they don’t want those challenging emotions to surface. As we acknowledge Suicide Awareness month, it is important to understand the importance of our role in preventing suicide.  Because of internal and societal pressures mixed with the taboo nature of...Read More

In September, we recognize Addiction awareness month. Similar to being blind or deaf, addiction is often thought of as a disability. The question of if addiction should be considered a disease is still controversial even decades later when it was designated as such. Some experts argue that addiction should instead be classified as a dysfunction or a disorder. A new approach is needed to better understand addiction, with many believing that addiction should be considered a disability that can be provided reasonable accommodations in society.  If we consider...Read More

We all know that one coworker who vastly overestimates their own abilities to impress their boss.  Did you know this phenomenon has a name? The Dunning-Kruger Effect (DKE) is a cognitive bias that causes people to overestimate their ability or knowledge in a certain area. This is usually because of a lack of self-awareness that prevents them from having an accurate assessment of their own knowledge or skills.  DKE was first presented in 1999 by David Dunning and Justin Kruger at Cornell University. The psychologists tested research participants...Read More

We each have our own personality traits that are unique to us. These personality differences can be broken down into five major traits. These traits are known as the Big 5. Each trait gives insight into how a person feels, thinks, and behaves. The Big 5 Personality traits are:  Openness to experience – Curiosity/Creative imagination  Conscientiousness – Organized, Responsible, Productive  Extroversion – Sociable, Assertive  Agreeableness – Compassionate, Respectful, Trusting  Neuroticism – Anxiety and Depression tendencies  Each person is thought to have some degree of each of these personality...Read More

Mental and physical health challenges affect everyone, including professional, elite, and Olympic athletes. When four-time champion female tennis player Naomi Osaka withdrew from the Roland-Garros French tennis competition due to depression in June 2021, the world was shocked. Pressure, media attention, and fines charged based on the tournament’s code of conduct caused Osaka to take a step back and prioritize her mental health. By doing so, she showed the world that athletes do not need to succumb to the pressures from the sporting world and can break mental...Read More

Nearly all parents in the United States want their children to see and treat others equally, no matter their ethnic background or race. Many believe that if they do not point out differences to their children that perhaps they will not notice race, hoping that they will treat all differences the same as characteristics like eye color or hair that vary across all races and have little meaning in everyday society. The issue is that this doesn’t seem to work. New research has recently examined how children acquire...Read More

While not commonly known as body-focused repetitive behaviors or BFRBs, you likely have known or may even be or have been a person experiencing this set of disorders. BFRBs are when self-grooming routines go haywire and may include pulling, picking, biting, or scraping one’s nails, skin, or hair. Some disorders categorized as BFRBs include onychophagia (compulsive nail biting), dermatillomania (compulsive skin picking), or trichotillomania (compulsive hair-pulling). At least 3 percent of the population is thought to have BFRBs. BFRBs have challenged psychologists for decades and are theorized to...Read More

Your Most Frequently Asked Questions About Starting Therapy – Answered The signs that a person might benefit from therapy are not always apparent. Even people with no diagnosed mental health conditions or those with a strong support system may benefit from therapy at some point in their life. However, a person may not know when they may need to consider therapy. If you have experienced prolonged periods of anxiety, sadness, or anger, are struggling with a painful life event such as the death of a loved one or...Read More

Over the last decade, research has shown that unstructured free play has been rapidly declining despite the acknowledged benefits. The COVID-19 pandemic has encouraged teachers and parents to see the benefits of unstructured play when schools were closed or virtual. Instead, there is often an emphasis on resume-building and more structured play. Extracurricular activities such as clubs, sports, language lessons, or music have replaced unstructured play. Yet the research tells us that open-ended, unstructured play allows children to be more engaged, attentive, and use more complex language skills....Read More

For many with PTSD, life is exhausting and they are unable to enjoy things that used to bring happiness to their lives. PTSD is not something that can be turned on and off and affects most aspects of the sufferer’s life. In June we recognize PTSD awareness month. Even resilient people can suffer from PTSD, which is usually caused from witnessing or experiencing a traumatic event. The experiences of PTSD vary, but people with PTSD often adversely affect relationships with others. By better understanding the triggers of PTSD,...Read More

In June, we recognize PTSD Awareness month. PTSD stands for Post-Traumatic Stress Disorder and mental health condition that is triggered by a terrifying event that is either experienced or witnessed. Symptoms of PTSD may include nightmares, severe anxiety, flashbacks, avoidance of situations, intrusive thoughts, depression, and more. There are many stigmas surrounding PTSD and there has never been a better time to become more aware of the disorder. The healthcare pandemic, economic crisis, and social justice issues have caused many to have heightened levels of stress and anxiety....Read More

Each May, we recognize Mental Health Awareness month. An easy way to stay functional and recognize your own mental health is to take a Mental Health Day. If you’re on your third coffee by 10 am and feel like you’ve been through the ringer on a Tuesday, you might need a mental health day. While you’re not physically sick, taking mental health days are important for tackling burnout. Whether you have a mental health condition or not, mental health days are valuable for helping us take much needed...Read More

In May, we recognize Mental Health Month and are looking deeper into one of the forms of therapy we use in our practice. A common form of therapy today is called cognitive-behavioral therapy. Cognitive-behavioral therapy (CBT) is a relatively new treatment, with modern techniques that were not available until just a few short decades ago. The early versions of cognitive-behavioral therapy were developed in the 1950s and ‘60s, with improvements made to the treatment protocol continuing until today. The Association for Behavioral and Cognitive Therapies, the leading professional...Read More

May is National Maternal Depression Awareness Month; Women’s Health Month The last year has been challenging because of the pandemic, but even more so for pregnant women and their loved ones. May is National Maternal Depression Awareness and Women’s Health Month. Trying to stay emotionally healthy is important during pregnancy and the postpartum period, but even more so as we navigate through the COVID-19 pandemic. Nearly a fifth of women struggle with anxiety and depression and will continue to experience symptoms throughout their lives. During pregnancy, women are...Read More

Perimenopause is the years leading up to full menopause, lasting around four years for most women. However, some women may experience symptoms for nearly 10 years. Perimenopause typically begins in a woman’s early 40s, though it may begin earlier for others. Menopause is only officially diagnosed when a woman has not had a menstrual period for over 12 months. Studies have shown that nearly 23% of women will experience mood swings during menopause. Women may also suffer mood swings during perimenopause, often causing many to experience depression or...Read More

If you’re an adult with older children who are ready to start their careers, you might be anxiously awaiting the day your child decides to finally move out. But what if they don’t seem to be in a hurry? Or what if you are letting them live at home after a pandemic layoff, but they are spending more time binging Netflix than updating their resume. A failure to leave the nest is a problem for many.  There are a variety of reasons why a failure to launch happens...Read More

Autism Awareness Month | April 2 – Autism Awareness Day Each April, we recognize Autism Awareness Month and Autism Awareness Day on April 2. While individuals living with Autism Spectrum Disorder (ASD, previously categorized as Asperger’s syndrome) can face difficulties such as trying to fit in, relationship issues, or increased vulnerability, there are benefits to having ASD as well. While life can be more challenging with ASD, it can also be wonderful – and we choose to recognize that! Here are five amazing things about being on the...Read More

March 30 – World Bipolar Day Diagnosing mental illnesses can be challenging as there is usually no way to physically measure or run lab tests that can help determine one diagnosis from another. Helping an individual find the best treatment options for their unique condition also poses a challenge. Mental health professionals depend on symptoms and the pattern these symptoms show over time to make their diagnosis. On March 30th, we recognize World Bipolar Day. Bipolar disorder is commonly confused or even misdiagnosed as Borderline Personality Disorder. Let’s...Read More

In the month of March, we observe Self-harm Awareness month and observed Self-Injury Awareness Day on March 1st. Studies show that self-harm is much more common than you might think. Nearly one in five individuals will deliberately injure themselves during their lifetime.  On average, cutting typically begins during the teenage years, often between the ages of 12 and 14. Between 13-23% of teenagers have burned, cut, or intentionally injured themselves. Also referred to as non-suicidal self-injury, cutting is a self-inflicted, deliberate destruction of one’s own body tissues. A...Read More

March: American National Nutrition Month Depression remains one of the largest health issues in the United States, affecting millions of Americans. The economic burden of depression has been estimated to reach nearly $200 billion annually, sometimes leading to disability in adults and children. Estimated to cause severe impairments in nearly 10 million Americans, depression rates are high in older and younger populations, with 13% of 18-25 year old’s being diagnosed with the condition. There are not many evidence-based treatment options available for depression. The current treatments include therapy...Read More

From February 23 to March 1, we recognize National Eating Disorders Awareness Week. The COVID-19 pandemic has been a triple threat to those suffering from eating disorders. Fear regarding health and food combined with social isolation can have a large impact on recovery. Stay-at-home orders, economic uncertainty, and stress relating to the pandemic only add to the difficulties. Often individuals with eating disorders rely on rigidity over flexibility, making the uncertainties of the past year challenging. An unpredictable grocery store shelf, or a full pantry from prior ‘pandemic...Read More

February 17th, 2021 marks National Random Acts of Kindness Day. Never before has random acts of kindness been so necessary due to the mental toll the COVID-19 pandemic has taken on all of us. During uncertain times, kindness helps us come together to create hope, support, and a sense of community. Kindness has the added benefit of improving our mental health and wellbeing by reducing stress.  During these times, we can start by showing kindness through our words and actions. Kindness means doing something that helps others and...Read More

Several factors exist that conflict with a loving long-term relationship or marriage. Distrust, disrespect, and disinterest are relationship killers that slowly break the bond between two people. Over time, these three factors could potentially cause a break-up or divorce. Distrust Doubting the reliability or honesty of your partner is what it means to distrust them. Distrust removes safety from the relationship and allows suspicion to grow. To be authentic, be able to grow, and to share thoughts and fears, partners must feel safe in their relationship with one...Read More

After everything that has happened, it is difficult to envision where you’ll be in January 2021. From social distancing to working from home, asking ourselves where we envision ourselves in the New Year may seem like a hopeless endeavour. Yet with all the changes 2020 has brought us, it is still valuable to set aside time for reflection on personal and professional goals. No matter your situation, here are some ways you can begin to reframe and reestablish your goals for 2021 and the rest of the decade...Read More

We all have those days where we wake up and want to throw the covers back over our head. Facing another overwhelming day seems like just too much. Maybe you shuffle to the kitchen and make a pot of coffee because you didn’t sleep well. You skip breakfast because you overslept and start work in zombie mode. Sound familiar?  If yourself-care needs are not being met, consider creating a Mental Health Toolkit. If you prioritize your self-care, you prioritize your physical and mental health. Many are under stress...Read More

For many, writing helps them deal with their emotions in a safe, controlled space. Handling a global pandemic has been a stress-inducing experience, so it’s not surprising that many people are struggling with their mental health. A recent poll found that nearly half of Americans felt that their mental health was being affected negatively by the COVID-19 pandemic.  After months of uncertainty, fear, disruptions to everyday routines, and isolation compound on existing mental health issues and cause even those who have not had problems prior to the pandemic...Read More

Depression and stress can ruin the holidays and our health, even when there isn’t a global pandemic. By planning ahead, setting realistic expectations, and seeking support, you can minimize stress and depression this holiday season. The holidays bring an array of demands from shopping to cooking, to entertaining. While visitors may not be as big of a problem due to the COVID-19 pandemic, you may be grieving the loss of having your usual gatherings and seeing loved ones. If the virus is spreading in your community, you may...Read More