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Mental Health Awareness Month: Turning Awareness into Action

5/17/2025

 
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May is Mental Health Awareness Month, a time to reflect on the importance of mental well-being in our lives and in our communities. This year's theme, "Turning Awareness into Action," calls us to take meaningful steps to support mental health. In my practice I often see that people recognize the importance of mental health in theory, but still struggle to give themselves permission to take real action in support of their own well-being. Eating foods that nourish your body, getting in movement and sunlight each day, staying connected to friends and community, getting rest -- these all sound great in theory, but often feel hard to prioritize when life is busy or unsettled. Sound familiar?

This May, I want to offer a gentle nudge, not toward sweeping resolutions, but toward a few concrete ways to move from awareness into meaningful action.

Pause long enough to notice how you are actually doing.
Before you can support your mental health, you need to make space to tune into it. Even a few minutes of reflection or journaling, can help. Ask yourself:
  • What has been energizing me lately?
  • What has been quietly draining me?
  • What am I needing more of, and what might I need less of?
  • Where in my life do I feel most like myself?
  • What parts of my day (or week, or work) feel most aligned with what I care about?

Take one small step.
Once you've tuned in, just one small action can begin to shift your experience.
  • Reach out to a friend..
  • Schedule that long-postponed therapy session.
  • Say "no" to one thing a week so that you can say "yes" to rest.
  • Swap doomscrolling in the evening for something that refills you or brings a sense of calm and connection.
  • Carve out five quiet minutes in your day just to breathe.
Those everyday actions add up. They're how we build a sustainable practice of care for ourselves and those around us.

Have the conversation you've been avoiding.
Sometimes taking action for our mental health means stepping outside of our comfort zone and bringing something out into the open. A boundary, a hard truth, or an overdue request for support. That might mean reaching out to a therapist. Or it might mean having a vulnerable conversation with someone you love. 

Let Mental Health Month be a reminder. 
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You are allowed -- and encouraged — to care for yourself. Tending to your mental health is part of living a full, human life. When you do, you create space to show up more fully for yourself, your relationships, your work, and your community. 

Unlocking Success: How Your Imagination Can Prepare You For Any Task

3/11/2025

 
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Research reveals that our brains often interpret imagining an action as equivalent to performing that action physically. In her insightful article for Psyche, Anna Urbanek explores how to harness this connection between mental imagery and real-world performance. By mentally simulating future scenarios (an intervention often used in EMDR!), individuals can enhance their focus, confidence, and preparedness. Urbanek emphasizes the value of visualizing not just success but also potential obstacles, allowing for strategic planning and emotional regulation. Whether you're gearing up for a presentation, an exam, or a social encounter, engaging your imagination can be a powerful tool for achieving your goals. Read the full article here for practical strategies on mastering this mental technique.

Light in the Darkness: Light Therapy as Treatment for Seasonal Depression

12/18/2023

 
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As winter settles in, there is an accompanying rise in the prevalence of Seasonal Affective Disorder (SAD), a form of depression that occurs typically during the late fall and winter months. When daylight hours shorten in the winter, disruptions to our internal clocks occur, impacting the production of mood-regulating neurotransmitters like serotonin. Substantial research and clinical experience point to bright light therapy as an effective non-invasive treatment for seasonal depression.

Light therapy, also known as phototherapy, involves exposure to a bright light that mimics natural sunlight. The science behind this therapy is rooted in its ability to regulate circadian rhythms and influence neurotransmitter levels. Research has shown that just 20 to 30 minutes of daily exposure to bright light (10,000 lux) can lead to notable improvements in mood, energy levels, and sleep patterns. This makes light therapy a valuable option for those seeking relief from the winter blues.
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A large number of light boxes are available on the market, but it can be difficult to know which of those meet the specifications researched for effective treatment of seasonal depression. Light boxes aren't regulated by the Food and Drug Administration (FDA) for SAD treatment, so it's important to understand your options. The Yale School of Medicine provides helpful information and links to specific light boxes that have been demonstrated to be effective.

Consistency is essential for maximizing the benefits of light therapy. Whether using it while enjoying a morning coffee, catching up on emails, or reading, integrating light therapy into these activities can make it a seamless part of your daily life.

Consult with a healthcare professional to determine if you are a good candidate for light therapy, obtain any individualized recommendations, and discuss any pre-existing eye conditions or medications that may be affected by light exposure. Note that light therapy is not recommended for patients with retinal diseases including macular degeneration, or diseases such as diabetes which may be associated with retinal disease. Light treatment must be monitored with particular caution in individuals with bipolar disorders. It is recommended that light therapy be done under the supervision of a clinician qualified to treat mood disorders.

Additional research and information on light therapy can be found by following the links below:
Mayo Clinic

Harvard School of Public Health
National Institutes of Health
​Yale School of Medicine

The Triple (digit) Threat and Mental Health

8/10/2023

 
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Dallas is currently in the midst of another triple digit heatwave that, despite the no-doubt immanent arrival of pumpkin-spice season, shows no signs of letting up soon. While there are regular reminders in the news to guard against heat stroke and the physical effects of heat, it is also important to know that extreme heat can negatively impact our mental health as well.
 
A recent meta-analysis published in The Lancet found positive associations between temperature and suicide rates, hospital admissions for mental illness, and community mental health outcomes. Aggression, domestic violence, and substance use can also increase during periods of extreme heat.
 
Certain groups are more vulnerable to the mental health impacts of extreme heat. People with pre-existing mental health conditions, dementia, or those taking certain medications (more on that below) might be at higher risk. Socioeconomic factors, such as poverty and substance use disorders, also substantially contribute to vulnerability.
​Certain classes of medication used to manage physical health conditions can make it harder for your body to handle extreme heat. These include medications to treat heart conditions, blood pressure, diuretics, anticholinergics (such as those prescribed for Parkinson’s and overactive bladder), antihistamines, and decongestants.
 
Similarly, some medications used to manage mental health conditions can impact the body's ability to stay hydrated, regulate temperature, and respond to heat. These include central nervous system stimulants prescribed for ADD/ADHD, medications to treat depression and anxiety (SSRIs, SNRIs, and tricyclic antidepressants), as well as some medications prescribed for schizophrenia and bipolar disorders. These medications can be life-saving and have profound benefits for quality of life, so it is important for healthcare providers and patients to work together to manage medications effectively, especially during heatwaves or other extreme weather events.
 
As we collectively navigate the extreme heat of the next several weeks, you can prioritize your physical and mental health by staying well-hydrated, taking precautions against becoming overheated, and checking on vulnerable family members, friends, and neighbors.
 
If you'd like to learn more about the Lancet study, Dr. Robert Bright, a psychiatrist with the Mayo Clinic, talks more about that research and the effects of heat on mental health here.
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A sense of purpose may help protect against loneliness, especially as we age

7/5/2023

 
A recent study conducted in Switzerland involving over 2,300 adults has found that leading a purposeful life can help combat loneliness. The study revealed that individuals who reported having a sense of purpose experienced less loneliness, regardless of their age.

One of the study's co-authors, Dr. Patrick Hill, states that, "
“Loneliness is known to be one of the biggest psychological predictors for health problems, cognitive decline, and early mortality, Studies show that it can be as harmful for health as smoking or having a poor diet.”"

While activities involving social interactions were found to provide a sense of purpose, the study emphasizes that combating loneliness goes beyond mere companionship. It was discovered that finding meaning in life becomes particularly important for older adults, especially those in their 70s and beyond, as this is a stage often associated with increased loneliness.

Loneliness is known to have detrimental effects on health, cognitive decline, and even mortality. The study emphasizes that a sense of purpose, whether it involves a grand mission or a personal hobby, can offer significant protection against loneliness. It is important to note that a sense of purpose can be derived from relationships, experiences, and feeling connected to something greater than yourself. While interactions with others can contribute to a purpose-filled life, the study suggests that having a sense of purpose is effective in fighting loneliness, regardless of the number of people involved. Ultimately, finding meaning, even in seemingly ordinary experiences, can significantly contribute to a person's well-being and combat loneliness.

You can read more about this study here. 

Trauma, Chronic Stress, and the Nervous System

6/21/2023

 
This video, developed by the Trauma Foundation, gives a helpful overview of how trauma and chronic stress affects our nervous system and how those effects impact our health and well-being. The content is largely based on Dr. Stephen Porges research on Polyvagal Theory. You can learn more about Polyvagal theory here.

Movement and Mental Health (Or why that stupid walk is actually pretty smart)

6/7/2023

 
Research has shown physical movement to be a powerful tool in alleviating symptoms of depression and anxiety, as well as enhancing our overall sense of well-being. As we enter the sunshine and blue skies of Hot Texan Summer (TM), it is helpful to remember the beneficial effects of movement on our mental health and the importance of incorporating physical activity into our daily lives.
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In her 2021 book The Joy of Movement, health psychologist and Stanford professor Dr. Kelly McGonigal explores how movement is intertwined with some of the most basic human joys, including social connection, self-expression, and personal growth. Drawing on scientific research and personal anecdotes, McGonigal emphasizes why movement is a “powerful antidote to the modern epidemics of depression, anxiety, and loneliness.” 
Over the years, a growing body of research has shed light on the positive impact of physical activity on individuals experiencing depression and anxiety. These studies highlight several key findings:
 
Release of Mood-Boosting Chemicals. Engaging in regular physical activity triggers the release of endorphins, neurotransmitters that act as natural painkillers and mood elevators. Endorphins induce feelings of happiness and well-being, counteracting negative emotions. This chemical boost can significantly improve mood and reduce symptoms of anxiety.
 
Neurogenesis and Neuroplasticity. Movement has been shown to promote neurogenesis (the formation of new neurons) and enhance neuroplasticity (the brain's ability to reorganize and adapt). These processes play a vital role in improving cognitive function, memory, and learning abilities. By stimulating the growth and connectivity of brain cells, physical activity helps create a healthier neural network that supports mental well-being. Studies indicate that regular exercise may even significantly reduce the risk of developing dementia.
 
Stress Reduction and Anxiety Management. Movement acts as a natural stress reliever by reducing the levels of stress hormones such as cortisol and promoting relaxation. Regular activity can also help manage anxiety symptoms, which often coexist with depression. Engaging in activities like walking, jogging, yoga, or swimming can provide a much-needed respite from daily stressors, promote a sense of calm and mental clarity, and improve sleep.
 
Social Interaction and Support. Participating in group activities or team sports provides an opportunity for social interaction and support. Engaging in activity with others can foster a sense of belonging and community, creating a supportive environment that combats loneliness and enhances our sense of well-being.
 
Physical activity can be a powerful a complementary tool alongside professional treatment for depression and anxiety. A recent meta-analysis published in JAMA Psychiatry, found that relatively small doses of even moderate physical activity (2 hours per week) were associated with substantially lower risks of depression. (Dr. Roger Seheult examines this and another recent study exploring depressive symptoms and sedentary behavior in adolescence in the video linked below.)
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Photo by Christian Bowen on Unsplash

Physical activity can be a powerful a complementary tool alongside professional treatment for depression and anxiety. A recent 
meta-analysis published in JAMA Psychiatry, found that relatively small doses of even moderate physical activity (just 2 total hours per week) were associated with substantially lower risks of depression. (Dr. Roger Seheult examines this and another recent study exploring depressive symptoms and sedentary behavior in adolescence in the video linked below.)

​If you are looking to enjoy these benefits by adding more movement into your life, here are some helpful tips:

 
Find or Rediscover the Joy of Movement. Experiment with different forms of movement until you find activities that you enjoy. Whether it's walking through the neighborhood, learning a TikTok dance, hiking with friends, hula-hooping, kayaking, or playing pickleball, choosing activities you genuinely enjoy will increase the likelihood of incorporating them into your regular routine.
 
Seek Support and Connection. Consider involving a friend or family member, or joining a club, exercise group or class to provide support and accountability. Sharing activity with others can make it more enjoyable, which will help you want to return to it regularly.
 
Movement can be a powerful ally in supporting our mental health and overall well-being. By engaging in physical activity, we tap into natural mood-boosting chemicals, promote brain health, and cultivate social connections. Embracing joyful movement as part of our daily life empowers us to take an active role in our mental health, helping us on the path towards a healthier, happier life.

​Now, please excuse me as I take my not-so-stupid walk. (I hope to see you out there.)

May 09th, 2023

5/9/2023

 

Social Media Health Recommendations

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This spring a presidential panel of the American Psychological Association (APA) has produced recommendations for the use of social media by adolescents. The advisory panel was formed to provide recommendations grounded in research to ensure that adolescents develop healthy social media practices. The result is the American Psychological Association Health Advisory on Social Media Use in Adolescence. 

The report notes that while these platforms can promote healthy socialization, their use should be preceded by training in social media literacy to ensure that children and teens have skills that will maximize the chances for balanced, safe and meaningful experiences.

This report notes that social media use is not inherently beneficial or harmful to young people. The effects of social media depend on adolescents' personal and psychological characteristics, social circumstances, and the specific content, features, or functions they encounter on social media platforms. 

The report emphasizes that not all findings apply equally to all children and teens. Scientific findings should be used in conjunction with knowledge of specific kids’ strengths, weaknesses, developmental maturity, and contexts to make decisions tailored to each individual. 
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Photo by Laura Chouette on Unsplash
​In addition to the new report, the APA's chief science officer, Dr. Mitch Prinstein, provides Q&A and recommendations for parents on how to help teens develop social media literacy skills. Dr. Prinstein specifically advises parents to:
  • Monitor and discuss social media use. Take a multipronged approach to social media management by setting time limits, monitoring your child's online activities, and engaging in ongoing discussions about social media. Limit chat functions and exposure to adult content, and consider allowing social media use only when children are at home.
  • Model healthy social media use. Be a positive role model by demonstrating healthy social media behavior. Avoid using social media during family time and set limits on your own social media use. Discuss your own social media use with your children and take social media holidays together as a family.
  • Watch for problematic social media use. Be vigilant for signs that your child may be using social media in unhealthy ways. Look for interference with daily routines, excessive use over in-person interactions, lack of sleep or physical activity, inability to stop using social media, and deceptive behavior. If necessary, enforce new limits or seek help from a mental health professional.
  • Teach social media literacy. Recognize that social media literacy is essential for adolescents. Work with social media platforms, schools, and your teen to promote social media literacy skills. Discuss topics like recognizing false information, understanding the meaning behind likes, preventing conflicts, promoting positive body image, addressing discrimination, and seeking reliable mental health information.
 
You can read the APA's recommendations in full here, and Dr. Prinstein's Q&A here.

Talking about Bruno

2/10/2022

 
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(photo credit: Disney)
Dr. Dara Greenwood, social psychologist and associate professor of Psychology at Vassar College, provides a thoughtful and engaging article interweaving psychological research with powerful messages from Disney's Encanto that are resonating with children and adults. Greenwood's key take-aways:
  • Ignoring our own pain is not an adaptive strategy for well-being
  • Traumatic experiences can have a profound psychological and even genetic impacts on subsequent generations. 
  • Being strong can be overrated and increase our vulnerability to stress. 
  • Transporting into stories and identifying with characters can boost our own psychological insights and skills.
Check out the full article here.

Worthwhile Reads and Watches to Get You Through the Long Winter

11/1/2020

 
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Are you looking for some good distractions to help manage your 2020/COVID/quarantine/election/end-of-daylight-savings/holiday stress? These are a few of the things that have helped to keep my mind occupied and my heart hopeful. 

Books

Daniel J. Levitin's Successful Aging: A Neuroscientist Explores the Power and Potential of Our Lives. “Growing old may be the only event in life that is both desired and feared. Daniel Levitin alleviates the fear with sound advice that can tilt the balance so that we have more healthy years and fewer sick ones. The brilliance of this book is that Levitin not only tells us what to do and what not to do—he gracefully and eloquently shares the science behind how we can change our minds and brains, and how even small changes can reap large benefits. Share this book—especially with anyone you hope to grow old with.” -Diane Halpern, past-president of the American Psychological Association

Lori Gottlieb's Maybe You Should Talk to Someone: A Therapist, Her Therapist, and Our Lives Revealed. "[In the end, Gottlieb and her patients] are more aware—of themselves as people, of the choices they’ve made, and of the choices they could go on to make . . . It’s exploration—genuinely wanting to learn answers to the question Why am I like this?, so that maybe, through better understanding of what you’re doing, you figure out how to be who you want to become." -Slate

Mark O'Connell's Notes from the Apocolypse: A Personal Journey to the End of the World and Back. "A fitting travelogue for our stationary moment...O’Connell’s 'future-dread' haltingly yields to faith in humanity’s resilience, resourcefulness, and capacity for cooperation." - New Yorker

Allie Brosch's Solutions and Other Problems. “Gut-busting . . . . Like a millennial James Thurber, Brosh has a knack for seeding a small, choice detail that snowballs into existential chaos . . . [Her] spidery and demented digital portraits, a visual expression of fun-house mirror anxiety, fits her material perfectly. . . This achingly accurate and consistently hilarious comic memoir finds Brosh moving forward and becoming a stronger, braver storyteller page by page.” - Publishers Weekly, Starred Review

Dan Rather's What Unites Us: Reflections on Patriotism. “…a deeply felt reminder of what is the best of America. What Unites Us is at times almost unbearably poignant. Yet Rather’s words provide a sort of salve—and clear thinking about how to recover from these ugly times. What Unites Us is a passionate treatise on preserving the best of America and letting go of that which makes us weaker.” - BookPage

Gail Honeyman's Eleanor Oliphant is Completely Fine. “Eleanor Oliphant is endearing, [a] whip-smart read. . . a fascinating story about loneliness, hope, tragedy and humanity. Honeyman’s delivery is wickedly good, and Eleanor won’t leave you anytime soon." - Associated Press

Movies

Rotten Tomatoes guide to 150 Great Feel-Good Movies You can Stream Right Now. (Note that the better reviewed films come latest in the list.)

Empire's list of 30 Feel Good Movies to Distract You from the Horror of 2020.

Some never-fail feel-good films include:
Singin' in the Rain
Spider-Man: Into the Spider-Verse
The Greatest Showman

Paddington (1 and 2, actually)
and The Princess Bride.

Series

The Great British Baking Show (Netflix) may help restore your faith in humanity. With its British charm and contestants who root for one another and take both their wins and losses on the chin, the annual baking competition is feel-good TV at its best.

The Mandalorian (Disney+). Jon Favreau's Disney Original series is an exquisitely shot  gun-slinger Western set in the cinematic universe of Star Wars. Also, Baby Yoda. Need I say more?

Ted Lasso (Apple TV+). Ted Lasso (played by Jason Sudeikis) is an American football coach hired as the unlikely coach for an English premier league football (soccer) club, is definitely less family-friendly, but 100% wholesome with some of the best quote-able quotes to come out of 2020.

A World of Calm (HBO Max). This series of 30-minute documentaries comes from the creators of one of the most popular mediation apps, Calm. One person described an episode to me as "a nature documentary about a sea turtle - except that unlike a nature documentary, the sea turtle in A World of Calm is never in peril!"

This page contains links to websites not administered by Las Colinas Psychological Services (LCPS). LCPS is not responsible or liable for the accuracy or the content of linked pages. LCPS does not benefit from the sale or promotion of the organizations, books, or websites listed above.
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    About the Author

    Hello! I am clinical psychologist, Dr. Kristy Novinski. Here I record insights, book and film reviews, discussions of pop culture, and exploration of news and research in the field of psychology.

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