4 Steps for Setting Academic Goals with Your Child

February 6, 2019

When children are taught how to set and achieve goals, they learn that decisions have consequences and that hard work earns rewards. As your child sets and works towards academic goals, their self-confidence will grow, and they’ll take pride in themselves and their achievements. They will learn how to focus, how to prioritize, and ultimately […]

4 Steps for Setting Academic Goals with Your Child

When children are taught how to set and achieve goals, they learn that decisions have consequences and that hard work earns rewards. As your child sets and works towards academic goals, their self-confidence will grow, and they’ll take pride in themselves and their achievements. They will learn how to focus, how to prioritize, and ultimately how to make better decisions.

Step 1: Explain

To take advantage of all that goal-setting has to offer, start working on this with your child as soon as they’re old enough – typically around age eight.

Explain to your child what goals are. Describe how people achieve goals as a result of a great deal of hard work. Help them understand the long-term importance of academic success, no matter what field they should choose to go to in the future.

Step 2: Brainstorm

Your child may or may not be aware of their own academic strengths and weaknesses. When setting goals, remember that it’s important to keep them specific, realistic, and attainable. Academic goals can include achieving certain grades in certain subjects, staying focused in class, or completing homework at a certain time.

Be sure to stay as quiet as possible while brainstorming, allowing your child to come up with their own ideas. If their goals are unrealistic, steer them toward something more achievable. If their goals are too big or long-term, help them break it down into a first step toward the long-term goal.

Step 3: Track

As author Harvey Mackay once said, “A dream is just a dream. A goal is a dream with a plan and a deadline.” Once your child has decided on a couple of goals, write them down and track their progress. You may wish to break each goal down into achievable, specific steps, each step with its own deadline. Set aside a block of time on a weekly or monthly basis to check-in on your child’s progress. Make the check-in is special to help your child stay motivated and focused. For example, you can take them to lunch at the park or a favorite restaurant. Discuss their progress, help them with any difficulties they may have and remind them why they set their goals.

Step 4: Celebrate

Celebrate when your child achieves a goal. It can be an outing, their favorite meal, or a small gift. Then, work with them on setting the next set of goals. Even if your child didn’t meet their goal, likely they learned some lessons and made some progress along the way.

Remind your child that failure is something every person experiences in life: we don’t always achieve the goals we set. Sometimes our biggest success comes by learning from mistakes and trying again. Encourage your child to never give up on dreams that are important to them.

 

Does your child need help achieving academic success? One of our trained professionals can help them accomplish their goals. Give our office a call at your earliest convenience to set up an appointment.

Don’t Get Mad, Get Involved: Helping Your Child with Class Behavioral Issues

February 4, 2019

No parent likes hearing that their child is acting out in class. At first, most of us want to blame ourselves and figure out what we’ve done wrong. When we come up empty, we tend to put the blame on our child, and sometimes we even get angry. The truth is, parents do the best […]

Don’t Get Mad, Get Involved: Helping Your Child with Class Behavioral Issues

No parent likes hearing that their child is acting out in class. At first, most of us want to blame ourselves and figure out what we’ve done wrong. When we come up empty, we tend to put the blame on our child, and sometimes we even get angry.

The truth is, parents do the best they can and so do their children. There are a myriad of reasons why children act out at school.

Big Changes

A divorce, move to a new city, or death in the family are big life events that are hard on everyone. This is particularly true for young children who do not know how to express their feelings and have not yet developed coping mechanisms.

Sleep Issues

Has something happened to interrupt your child’s sleep patterns? Are they not getting their naps? Are they waking up frequently during the night from noisy neighbors or growing pains? Even adults act out when we don’t get proper sleep.

Self-Esteem Issues

Children develop self-esteem issues for different reasons, but one of the ramifications is changes in mood that can lead to disruptive behavior.

These are some of the reasons why your child may be acting out in school. But now the questions becomes, what can you do about it as their parent?

Talk to Your Child

First, see if you can pinpoint the cause. If it’s not something already listed, do some digging. Take your child to the doctor. Is their hearing and sight okay? Do they have any GI trouble? Are they being picked on? Are they getting enough exercise? Talk openly with your child and ask them what is going on.

Set Boundaries

If your child has never had any problems acting out in the past, they may not be clear on what is and is NOT acceptable behavior. Make it clear what you expect from that at home as well as school.

Seek Counseling

You may be able to identify and solve the issue yourself. For example, if your child was frustrated from their poor eyesight, a trip to the eye doctor may quickly solve your problems. However, if the behavioral issue stems from a big life change or poor self-esteem, you may need the assistance of a trained behavioral therapist.

If you have a child who is acting out in school and are interested in exploring treatment options, please be in touch. I would be more than happy to discuss how I may be able to help.

 

Sources:

https://blogs.psychcentral.com/childhood-behavioral/2018/07/8-reasons-why-your-child-might-be-having-prolonged-behavior-issues-that-arent-concerning/

https://blogs.psychcentral.com/parenting-tips/2012/07/7-hints-for-setting-boundaries-with-your-kids/

https://www.apa.org/helpcenter/children-medication.aspx

5 Empowering Mantra for Women Dealing with Workplace Disenfranchisement

January 26, 2019

As spiritual exercises like meditation and yoga rise in popularity, the concept of mantras has become more familiar. A mantra is a phrase you use in meditation to help you focus and create an intent that will be a positive driving force in your life. As you repeat the mantra during meditation, either out loud […]

5 Empowering Mantra for Women Dealing with Workplace Disenfranchisement

As spiritual exercises like meditation and yoga rise in popularity, the concept of mantras has become more familiar. A mantra is a phrase you use in meditation to help you focus and create an intent that will be a positive driving force in your life. As you repeat the mantra during meditation, either out loud or in quiet thought, you’re planting a seed in your mind that will grow as you continue to nurture it through consistent meditation practices. Mantras can be very powerful tools used to help you gain confidence and calm anxieties in all areas of your life.

For many women, the workplace continues to be a stressful, complicated arena. Women continue to face discrimination and gender bias, struggling to get ahead while maintaining a pay gap of 24 cents on the dollar compared to men. Pregnancy discrimination, sexual harassment, and many other issues plague the working woman on a daily basis. While you may be unable to change your workplace, you can change how you perceive and react to challenging circumstances.

This is where you can use mantras to ignite your personal power, and give yourself confidence and peace of mind at work. You can use the mantras in this article, tailor them to suit you personally, or create ones of your own. Use the mantras during meditation in the morning before work.

First, find a quiet place to sit with your arms resting at your side, your palms face up on your lap; make sure you don’t lie down. Give yourself 10 to 15 minutes to meditate. If you’re very busy or pressed for time, even five minutes is sufficient. If you’re unfamiliar with how to meditate, there are apps you can download for your smartphone or tablet to help guide you through different meditations; just search for “meditation” in the App Store. You can also search YouTube for “meditations” and try the guided meditations available there for free.

Here are examples of mantras you can use to help you feel empowered in the workplace:

• I am strong, I am intelligent, I am capable.
• I am worthy.
• Taking care of myself is my top priority.
• I am capable of achieving anything I set my mind to.
• I am focused on doing my best.

It’s important to recognize that our internal dialogue must always be under control. Negative thoughts about others, our situation, or ourselves can make a bad situation much worse. By using mantras to enforce positive thoughts, you can maintain a positive attitude at work in the face of adversity, and keep negative self-talk at bay.

 

Are you struggling in the workplace, and in need of support and guidance to help you advance in your career? We can help. Call our office today to set up an appointment with one of our specially trained staff.

Do Fidget Spinners Actually Help ADHD?

January 17, 2019

They are beloved by children everywhere and a thorn in the paw of many teachers and parents. Fidget spinners have been flying off store shelves in recent years, touted as a gadget that can help reduce anxiety and treat symptoms of ADHD in young children. But are fidget spinners everything they’re cracked up to be? […]

Do Fidget Spinners Actually Help ADHD?

They are beloved by children everywhere and a thorn in the paw of many teachers and parents. Fidget spinners have been flying off store shelves in recent years, touted as a gadget that can help reduce anxiety and treat symptoms of ADHD in young children. But are fidget spinners everything they’re cracked up to be?

So do fidget spinners really offer any value in helping children with behavioral disorders? Many child psychologists feel there isn’t an easy answer, including Dr. David Anderson, a clinical psychologist and senior director of the ADHD and Behavioral Disorders Center at the New York-based nonprofit Child Mind Institute, who has said, “The most frequent thing we say to parents with an unfortunately disheartened tone is that if something appears like it’s an easy fix for mental health difficulties, it’s probably too good to be true.”

Admittedly, the toy is so new that not many studies have been conducted regarding its efficacy. But one child psychologist, Paulo Graziano, set up a study with colleagues after his own daughter became enamored with the toy.

What were his findings?

While they can be entertaining, fidget spinners do not help children focus or do better in school. In fact, Graziano cautions parents that fidget spinners can do more harm than good, because they can distract kids more than help them.

During the study, Graziano and his team found that interaction with fidget spinners actually caused children with ADHD to violate more rules. Children payed less attention to the teacher, had more trouble staying on task, and were less able to answer questions when called on.

Where Did the Idea That Fidget Spinners Help ADHD Symptoms Originate?

If fidget spinners seem to do the exact opposite of what the marketing campaigns suggest, where did the idea even come from they could be some sort of learning aid?

There are theories that in kids with ADHD, excessive movements – their bodily fidgeting, rocking, leg shaking etc. – increases their prefrontal cortex arousal and alertness, thereby helping them engage in some academic tasks. While the theory that natural movements may assist in this way, the fact is, fidget spinners don’t really inspire kids to move more than their thumb.

So, the theory is nice, and the makers and marketers might have meant well, but no, it appears that fidget spinners do not actually help children with ADHD focus better.

Other Ways to Help Your Child Focus

Parents tend to focus on the negative behaviors of children with ADHD, but studies have shown these children do much better with positive reinforcement. Give your child lots of praise and attention for good behavior, speak with teachers regularly about their progress, and get help from a trained psychologist who can offer developmental strategies.

If you are the parent of a child with ADHD and would like to discuss treatment options, please reach out to me. I would be more than happy to talk about how I may help.

 

SOURCES

http://time.com/money/4774133/fidget-spinners-adhd-anxiety-stress/

http://casenews.fiu.edu/index.php/2018/08/30/do-fidget-spinners-help-children-with-adhd-focus/

https://www.brainfacts.org/Diseases-and-Disorders/Childhood-Disorders/2018/Do-Fidget-Spinners-Help-Kids-Focus-071818

4 Subtle Signs of Trauma: When You’re Dealing with More Than You Think

December 5, 2018

When you think about someone experiencing trauma, incidents such as a violent or sexual assault or a terrible car accident might come to mind. But there are other, subtler forms of trauma that can negatively affect our lives and hinder our relationships. Emotional trauma is often overlooked and minimized, and we may think we’ve “gotten […]

4 Subtle Signs of Trauma: When You’re Dealing with More Than You Think

When you think about someone experiencing trauma, incidents such as a violent or sexual assault or a terrible car accident might come to mind. But there are other, subtler forms of trauma that can negatively affect our lives and hinder our relationships.

Emotional trauma is often overlooked and minimized, and we may think we’ve “gotten over” some emotional pain that we’ve simply buried, and not dealt with. A break up, being passed over for a promotion at work or even a simple but negative childhood experience can cause emotional trauma. Read on to see if you recognize any of these four subtle signs of trauma in yourself.

Overwhelm

Anxiety and stress may develop in the aftermath of trauma, causing you to feel overwhelmed in numerous ways. You might feel out of control, like there is too much to do, or that people in your life are taking up too much of your time and attention. If you often feel as though your life has become unmanageable, this could be a sign that you have some unresolved emotional trauma.

Overreacting

Emotional overreactions are a common symptom of trauma. A victim of trauma might redirect their overwhelming emotions towards others, such as family and friends. Because these undealt with emotions are always bubbling under the surface, any incident that brings feelings forward can unleash these pent-up emotions. If you can recall times when you’ve overreacted, and perhaps have even been surprised at your own reactions, this may be a sign of trauma.

Shame

It’s not uncommon for people suffering from emotional trauma to have feelings of shame and self-blame. If you have feelings of shame because of a traumatic event, you may devalue yourself or see yourself as weak. You might feel a stigma from what you endured, and this may prevent you from admitting that you may be traumatized, or prevent you from seeking help.

Daydreaming

Another subtle sign of trauma is “zoning” or “spacing out.” You might feel disconnected from others or have difficulty staying present in social situations. Emotional trauma can cause you to slow down internally, numbing your emotions or causing you to feel exhausted. Because of the trauma you experienced, you may be averse to the expression of painful emotions, so you turn those emotions off. As you withdraw, your relationships with others suffer, causing you further psychological pain.

If these signs seem familiar and you believe you may be suffering from trauma, help is available. A caring, licensed professional trained in trauma treatment can help. Take the first step by giving me a call today, and let’s set up a time to talk.

How Meditation Can Help Manage Symptoms of Trauma

November 27, 2018

Meditation offers practitioners powerful benefits, yet many people are confused as to what exactly those benefits are. In a nutshell, meditation focuses attention in a deliberate manner, taking you from a state of noisy mental chatter to calm and quiet inner peace. And isn’t that something most of us could use? While meditation has been […]

How Meditation Can Help Manage Symptoms of Trauma

Meditation offers practitioners powerful benefits, yet many people are confused as to what exactly those benefits are. In a nutshell, meditation focuses attention in a deliberate manner, taking you from a state of noisy mental chatter to calm and quiet inner peace. And isn’t that something most of us could use?

While meditation has been practiced for thousands of years in the east and – more recently – west as a way to grow spiritually, modern medicine is now finally extolling the numerous health benefits that meditation offers.

Meditation has the ability to reduce stress hormones by calming the parasympathetic and sympathetic nervous systems. These systems are what activate our main panic responses (“fight,” “flight,” “freeze,” or “friend”) to stressful situations. Because of this, meditation can be a wonderful coping strategy for those suffering with trauma.

Is Meditation Better than Medication

Historically, people battling post-traumatic stress disorder (PTSD) have been given medication to help alleviate unwanted and unpleasant symptoms. But a new study has found that regular practice of meditation enables some active duty service members battling PTSD to reduce, or even eliminate their need of psychotropic medications and to better control their often-debilitating symptoms.

This is great news for service men and women, and anyone who is battling PTSD. Not only can meditation help to calm your nerves and rewire your brain, it can also reduce the risk of developing negative side effects to many psychotropic medications used to treat PTSD and anxiety disorders. Beyond memory loss and erectile dysfunction, one of the biggest side effects of these medications is depression. That’s the last thing a person suffering from PTSD needs.

How to Begin a Meditation Practice

If you are suffering from the effects of trauma and would like to try meditation, here are some steps you can take to get started:

Find a Group Practice

If you’re completely new to meditation, you may want to join a group meditation course that meets every week. You can usually find groups in your local area through online communities such as Meetup.com.

Be Open Minded

Meditation has long been associated with new age movements. But you would be amazed at the different kinds of people that now practice meditation. If you tend to be a skeptical person, try to have an open mind as you begin your practice.

Be Patient

It’s called a practice for a reason. You won’t “get” meditation overnight. You’ll have to keep at it before it becomes natural for you and you really reap the benefits. Try to have patience and just keep at it.

 

If you or a loved one are suffering from trauma symptoms and would like to speak with someone who can help, please get in touch with me. I’d be happy to discuss the treatment options that would work best for you.


Sources:

https://www.psychologytoday.com/us/blog/the-athletes-way/201601/meditation-reduces-post-traumatic-stress-disorder-symptoms

https://www.psychologytoday.com/us/blog/the-athletes-way/201306/how-does-meditation-reduce-anxiety-neural-level

https://psychcentral.com/news/2018/01/13/transcendental-meditation-shown-to-ease-veterans-ptsd/131167.html

Self-Care Tips for Parents of Special Needs Children

November 2, 2018

The concept of selflessness is often seen as a virtue; and yet, if we fail to fulfill our own needs and nurture ourselves, we are less able to help and serve others. As a parent of a child with special needs, you probably spend most of your days so busy with the demanding needs of […]

Self-Care Tips for Parents of Special Needs Children

The concept of selflessness is often seen as a virtue; and yet, if we fail to fulfill our own needs and nurture ourselves, we are less able to help and serve others.

As a parent of a child with special needs, you probably spend most of your days so busy with the demanding needs of your family that you neglect to take care of yourself. For parents of special needs children, a little selfishness is an absolute must. In order to give the most of yourself, you have to be your best self. To be at your best, a committed regimen of self-care is a must.

Sleep

Among the most fundamental of needs is rest. Adequate sleep is an essential part of a healthy lifestyle. A full night’s sleep will boost your energy, mood, memory and creativity while lowering stress levels.

Nutrition

Good nutrition is not just a benefit to you as a parent, but it has a long-term impact on your children as well. You’ll teach them healthy eating habits that will carry on into adulthood as you improve your own health and longevity. Keeping your meals and snacks colorful with fruits and vegetables will provide energy and help you stave off lethargy as you boost your mental clarity.

Sunlight

Taking your child on a short walk to the local park or playground will benefit both of you as you get in some much needed sunlight and a bit of exercise. According to the World Health Organization, just five to fifteen minutes of casual sun exposure will provide you with the vitamin D benefits of the sun; this includes a general feeling of well-being along with numerous health benefits.

Support

Play dates are a great way to integrate your special needs child socially, but it also benefits you with some much-needed downtime. Make a list of friends and loved ones you can call or video chat with when you need to talk. Look for community support groups to find other parents in your area you can turn to for advice and understanding. You can also seek the professional guidance of a mental health specialist for additional support.

Meditate

Meditation can seem like an unnecessary indulgence or a waste of time to a busy parent, but numerous scientific studies have proven the many health benefits of meditation. Setting aside just five to ten minutes a day for some quiet reflection can help boost your immune system, manage stress, help you focus and boost your mood, to name just a few of the many health benefits. Meditation is easy, and something anyone can learn. Simply type “how to meditate” into a search engine or on YouTube and you’ll find several guides on how to get started on this simple practice.

If you’re a special needs parent and you’re struggling or just need some support, call my office today and let’s schedule a time to talk.

How to Help Your Child Transition into a 2-Home Scenario After Divorce

October 23, 2018

Going through a divorce can be a tumultuous time for any adult, and for children it can feel like their world is falling apart. It can be confusing for children to have two homes, particularly in the early stages of divorce. But there are ways to bring positivity and excitement to this change, while reducing […]

How to Help Your Child Transition into a 2-Home Scenario After Divorce

Going through a divorce can be a tumultuous time for any adult, and for children it can feel like their world is falling apart. It can be confusing for children to have two homes, particularly in the early stages of divorce. But there are ways to bring positivity and excitement to this change, while reducing your child’s stress significantly.

Provide Stability

Help your child adjust to the changes in your family by providing as much stability as possible. Having established routines and continuity between their two homes will help your son or daughter feel safe and secure. You don’t need to have a strict schedule, just routines that your child can expect when they wake up, before they go to bed and when they come home. For example, there’s always a bath or a story before bedtime, and a healthy snack when they get home. Resist the temptation to overcompensate by lavishing your child with gifts, or letting them get away with things they normally would not. Structure in your home will help your children feel calm and stable.

Ease The Transition

Help ease the transition for your children by having a neutral pickup and drop off spot, such as your child’s school. You can drop your son or daughter off at school in the morning, and your ex can pick them at the end of the school day. This also eliminates stress for the child and sad goodbyes. Children are very perceptive and will be keenly aware of any sadness, anger, or frustration you may be feeling if you drop them off at your ex’s new place.

Give Kids Choices

Allowing your child to have a say will help them feel empowered, lessening any feelings they may have about things being out of their control. Have them pick out a new bedspread or pillows to decorate their space, or ask them to decide on a special dinner over the weekend. You can make them their favorite meal, try something new, or they can choose a restaurant they’d like to go to.

Reduce Stress on Arrivals

You can help your child adjust to the changes between two homes by making their arrival from your ex’s house as positive and structured as possible. Come up with a special but simple routine for when they come home. Something pleasant and comforting, such as sharing a snack or playing a game. Resist the temptation to bombard them with questions; let them unwind and process the change in their own time.

 

Your child has two parents living in two separate homes, but they only have one childhood. By remaining a positive force in your child’s life and maintaining stability, you can help them transition into their new normal.

Are you struggling with divorce, and need the support and guidance of a licensed professional? I can help. Please give my office a call today, and let’s schedule a time to talk.

5 Ways to Recharge Your Energy After a Rough Day

October 14, 2018

Few things zap your energy the way a stressful day can. Stress is known to reduce our levels of serotonin and dopamine, neurotransmitters that play an important role in our mood, energy and motivation. After a difficult day, you might be tempted to lounge on the couch watching TV until it’s time to go to […]

5 Ways to Recharge Your Energy After a Rough Day

Few things zap your energy the way a stressful day can. Stress is known to reduce our levels of serotonin and dopamine, neurotransmitters that play an important role in our mood, energy and motivation. After a difficult day, you might be tempted to lounge on the couch watching TV until it’s time to go to bed. Although it might feel good in the moment, it won’t give you the mood and energy lift you need after a rough day. Here are five simple ways you can recharge yourself.

1. Unplug

After a stress-filled day, you need to unwind—and that means turning off your phone for some much-needed “me” time. It can be tempting to sit on the couch with your phone all night, checking emails, responding to texts, or getting lost on Facebook or Instagram.

Unplug. Turn your phone off and put it in a drawer in a room in your house that’s out of the way, or leave it in your car. Don’t touch it again until after you’ve had a good night’s rest.

2. Go Outside

If the sun is still out after your rough day, put on your comfy shoes and go for a quick walk. Exposure to the sunlight will help your brain release serotonin, which will boost your mood and help you feel calm and focused. Exercise is also one of the best ways you can improve your mood, helping you relieve stress and sleep better at night. Even if the sun is down, a walk outside will still help, as the exercise and fresh air will help you feel invigorated.

3. Refresh Yourself

After a tough day, take the time to refresh yourself by taking a 45-minute nap. A quick 5 or 10-minute meditation session can also help lift you up. Use your phone to find a guided meditation on YouTube, or play some relaxing music while you meditate quietly for a few minutes. You can also pamper yourself with a bubble bath, or if you need something more uplifting, take a quick shower. Before you get out of the shower, splash some ice cold water in your face; the chill will refresh you and wake you up.

4. Eat Healthy

A healthy dinner or snack is just the thing you need after a rough day. Avoid comfort foods that will leave you feeling sluggish. Instead, fuel your body with protein, fruits, vegetables, and whole grains. These foods will slowly release energy into your bloodstream, and you’ll likely get a mental boost as well from the feel-good result of eating healthy.

5. Make Plans

Looking forward to something is a great way to boost your mood long-term. Plan a vacation, a weekend getaway, or just a day trip. Even planning a special meal, or a visit to a new bar or restaurant will help; give yourself something to look forward to.

 

Are you struggling to maintain your energy levels? Is stress causing you to feel tired, anxious or depressed? A licensed therapist can help you find ways to manage stressful situations. Call my office today and let’s schedule a time to talk.

Balance Your Mood With Food: How Good Nutrition Supports Mental Health

October 4, 2018

Our brains are magnificent machines: while the brain controls rudimentary yet complex functions like your heartbeat, breathing and motor functions, it also controls a multitude of other complicated tasks such as creating your thoughts and feelings. A machine this advanced, that runs 24/7, clearly requires fuel to run. The fuel you supply to your hard-working […]

Balance Your Mood With Food: How Good Nutrition Supports Mental Health

Our brains are magnificent machines: while the brain controls rudimentary yet complex functions like your heartbeat, breathing and motor functions, it also controls a multitude of other complicated tasks such as creating your thoughts and feelings. A machine this advanced, that runs 24/7, clearly requires fuel to run. The fuel you supply to your hard-working brain is none other than the food and drink you consume.

Like any other machine, the quality of your brain function is relative to the quality of the fuel you put in it. Foods rich in nourishment such as complex carbohydrates, vitamins, minerals and antioxidants help stabilize blood sugar levels while increasing your brain’s energy. When it comes to feeding the brain, you get back what you put in.

Selenium

Selenium is an important mineral that your body relies on to perform many of its basic functions. Studies have shown that people with a low amount of selenium in their diet have an elevated rate of depression, irritability, and anxiety. While too little selenium causes health problems, too much can be toxic. According to the National Institute of Health, 55 mcg of selenium a day is the sweet spot for adults 19 years of age and older.

Brazil nuts are by far the most selenium-rich food available. An ounce (about 7 or 8) of brazil nuts contains 544 mcg of selenium per serving, so two or three brazil nuts a day is more than sufficient to get your RDA of selenium. You can also get your 55 mcg a day with 3 to 4 ounces of halibut, roasted ham, or shrimp. Cottage cheese, roast chicken, oatmeal, and eggs also contain moderate amounts of selenium, around 10 to 20 mcg per serving.

Folate (Folic Acid)

Studies have shown that an increased intake of folate or folic acid is associated with a lower risk of depression. Folate is found in a wide variety of food, with spinach, liver, yeast, asparagus, and brussels sprouts containing the highest levels. You can also get your recommended 400 mcg of folate with avocado, peanuts, orange juice, leafy green vegetables like spinach and kale, and whole grains, among many other foods.

Omega-3

Dopamine and serotonin are chemicals in the brain that are produced by nerve cells. Serotonin is a natural mood stabilizer, and dopamine controls your feelings of pleasure and reward. Omega-3 fatty acids have anti-inflammatory properties in them, and they effect the transmission of dopamine and serotonin. Omega-3 also has a role in brain development and function, with the ability to stabilize moods. Omega 3 foods include salmon, walnuts, soybeans, and chia seeds.

There are many other nutritious foods that will serve as prime fuel for your brain, helping you perform, feel and be at your very best. Using this list to help change your eating habits for the better is a great step in the right direction.

If you’re struggling with a mood disorder and would like some support and guidance to live a more balanced life, contact my office today so we can set up a time to talk.