Does the pursuit of a healthy work/life balance seem impossible? When working from home the lines between career and down time, can be blurred. Many of us feel torn between juggling long workdays, relationships, caring for our parents and children and fitting in exercise or hobbies. 

At home 

• Unplug. Make yourself available to your employer, especially if you’ve earned the right to flextime, but realize the need for personal time. 

• Set family time as a goal. A specific amount of time together can ease the stress. 

• Don’t over commit. If you’re overcommitted with activities, learn to say, no. 

• Divide and conquer. Make sure chores and responsibilities are clearly distributed, so you aren’t shouldering the entire burden. 

• Be active. Regular exercise reduces stress, depression and anxiety. 

• Stay healthy. Be sure to eat right, exercise and get enough sleep. Don’t rely on drugs and alcohol. If you are suffering from substance abuse, seek help. 

At work 

• Set achievable goals each day. Checking things off our “to do” list helps us feel in control and gives us a sense of accomplishment.  

• Make the best use of your time. Evaluate when and if it is necessary for you to do, “busy work.”  

• Request flexibility. Flextime and telecommuting are becoming necessities in today’s world. 

• Give yourself a break. Taking small breaks clears your head and improves your ability to deal with stress. 

Does the pursuit of a healthy work/life balance seem impossible? When working from home the lines between career and down time, can be blurred. Many of us feel torn between juggling long workdays, relationships, caring for our parents and children and fitting in exercise or hobbies. 

A certain level of moodiness is normal for teens who deal with social media, academic and athletic pressures, the usual brain development and raging hormones. However, some teens may exhibit deeper behavioral issues that are red flags for parental concern.

“The most common behaviors displayed by teenagers who may be undergoing changes in their mental health are irregular sleeping patterns and loss of interest in activities they once enjoyed,” said Victoria Ford-Mears, BSW LSW, Adolescent Inpatient Social Worker with Genesis Behavioral Health. “For example,” she said, “the teen may be sleeping throughout the day, or only sleeping a few hours per night.”

Ford-Mears said increased isolation is a particularly strong red flag. While the typical teenager deserves his or her alone time, she warned excessive isolation may be a sign of behavioral change. “If the teen is frequently in their room or hiding from the family, the parent or guardian should speak with the teen and then consider counseling and other services,” Ford-Mears said, adding most red flag behaviors are not gender specific.

According to the American Academy of Pediatrics, other red flags include self-esteem loss, unexpected and dramatic decline in academic performance, weight loss and loss of appetite, which could indicate an eating disorder. Sharply out of character personality shifts and changes, such as aggressiveness and excessive anger, may indicate psychological, drug use, or sexual issues. Ford-Mears said many factors contribute to red flag behavior development. “The most common factors I notice are bullying, lack of support, changes in mental health and a lack of parental guidance,” she said.  

Ford-Mears urges parents to seek professional help for their teen as soon as they notice red flag behavior. “I encourage parents to discuss their feelings regarding services with their teen prior to scheduling an appointment,” she said, so the teen understands counseling is commonplace. Ford-Mears said parents should explain that seeking mental health services is equivalent to visiting a primary care doctor when the teen is not feeling well. Available community services include group and individual counseling sessions, and medication options if a psychiatrist recommends. 

Early recognition of red flag symptoms can help lead to early intervention and treatment, which is critical for generating positive outcomes, according to the American Counseling Association.

No matter how irritable or difficult a teen may be, parents and guardians must maintain open communication and listen to the teen without becoming defensive. Ford-Mears said acceptance of the teen’s thoughts, feelings, sensations and behaviors as understandable, even in disagreement—is the key to navigating adolescence for the both the teen and his or her parents. “This is the foundation of a healthy, functional relationship.” Ford-Mears said most teens will revert to unhealthy support when they believe their feelings are not being validated. “I encourage parents to be understanding and know that everyone in the home has to work together to create a healthy environment,” she said. “By doing so this can create a better relationship between the teen and parents, allowing for improved communication.”

Resources: Victoria Ford-Mears, BSW LSW, Adolescent Inpatient Social Worker with Genesis Behavioral Health; American Academy of Pediatrics; American Counseling Association; Psychology Today; Raising Children Network Limited

A certain level of moodiness is normal for teens who deal with social media, academic and athletic pressures, the usual brain development and raging hormones. However, some teens may exhibit deeper behavioral issues that are red flags for parental concern.

Are you a constant worrier? Do you start thinking about things that are a concern and end up sleepless fretting about an asteroid hitting our planet? There are solutions. Take our quiz to learn simple techniques to control your worries and help your overall health.  

If you are worried about how you will do on this quiz? Then you definitely need to take it.  

Are you a constant worrier? Do you start thinking about things that are a concern and end up sleepless fretting about an asteroid hitting our planet? There are solutions. Take our quiz to learn simple techniques to control your worries and help your overall health.  

You’ve probably heard the saying, “What doesn’t kill you makes you stronger.” But is that really the case?  

For some it may be. But for others, it’s not true. What makes the difference? Is it simply the luck of the draw, and some people are just born more resilient? 

“Even though it may seem like some people are just naturally better at bouncing back quickly after tough times, that’s only partially true,” explains Christina Parr, director, Genesis Behavioral Health. “Everyone can take steps and build new habits that will help them become more resilient.” 

Unfortunately, there is no “one size fits all” approach to building resilience. However, one way to home in on what to do is recognize your own areas of weakness so you can strengthen them.  

For instance, if you look back on past experiences, you may recognize you’re fairly strong mentally in times of difficulty. But physically, you find yourself feeling tired or plagued by achy muscles, stomachaches or shortness of breath. In this example, focusing more on improving your physical health can contribute to your overall resilience. 

Ten Steps to Help Build Resiliency 

Here are some ideas to keep in mind as you work to build positive mental, physical and emotional habits that contribute to your overall resiliency. Most are very basic, but many people don’t follow them. Do you? 

1. Go to bed early and get a good night’s sleep.  

2. Stretch, take walks every day and move your body.  

3. Eat fresh fruits and vegetables and avoid sugar and junk food.  

4. Avoid caffeine, alcohol and tobacco, too. Only take medications as prescribed. 

5. Get involved in a cause you care about. It not only helps the cause; it helps you build strengths in yourself. 

6. Remind yourself of things you’ve achieved in the past. You did it before, and you can do it again! 

7. Discuss issues with friends who are not just close, but who are helpful and supportive.  

8. Choose to focus on solutions, not problems.  

9. Instead of worrying, attack problems head-on and make lists of things you can do and people you can talk to who can help. 

10. Whenever you notice yourself feeling stressed, stop where you are and focus on taking several slow, deep breaths. 

“Remind yourself that building resilience is an ongoing process,” says Parr. “There will be days that you may feel defeated—and that is normal. However, if the feeling isn’t going away and you are becoming increasingly stressed or overwhelmed, be sure to contact your doctor or talk to a trusted friend who can help guide you to the help you need.” 

You’ve probably heard the saying, “What doesn’t kill you makes you stronger.” But is that really the case?  

Have you ever been so afraid it changes your life in a bad way? Perhaps you stopped swimming in the ocean after you saw Jaws? Maybe you keep a brick in your bedroom to smash spiders. Or you walk up 15 flights of stairs because there is no way you are getting into the deathtrap that some people call an elevator.  

Experiencing fear occasionally is one thing, but living with a phobia can ruin your life. Take our quiz to learn more about the difference and how you can take control of your fears.  

By the way, if you have a spider smashing brick, we are not judging. Some spiders are frightening, and we don’t want them on the bottom of our shoe either. 

Experiencing fear occasionally is one thing, but living with a phobia can ruin your life. Take our quiz to learn more about the difference and how you can take control of your fears.  

If you think your brain is wired to think negative thoughts – think again. Research shows that positive thinking can be learned with practice and used to protect against stress and depression, according to an article by Jane Brody in the New York Times.

“Neuroscience research shows we can retrain our brains to focus on the positive,” said Ajay Sharma, M.D., psychiatrist for Genesis Behavioral Health. While everyone experiences negative emotions, always giving into fear, sadness and anxiety can have detrimental effects on a person's mental and physical health, according to Richard Davidson, a neuroscientist and founder of the Center for Healthy Minds at the University of Wisconsin-Madison. Those who recover slower from emotional setbacks have a higher risk of health problems than those who bounce back quicker.

Here’s the good news. Barbara Frederickson, a psychologist at the University of North Carolina, found the brain is "plastic" enough to generate new cells and pathways that could enable the brain to foster positive responses and lower individuals' risks for a variety of health problems.

The researchers found that participants increased positive emotions and had greater social connection after six weeks of compassion and kindness meditation training. They also improved function in one of the main nerves involved in controlling heart rate. After two weeks of training in kindness and compassion meditation, there was a change in the participants’ brain circuitry that is linked to an increase in certain positive social behaviors, such as generosity.

8 steps to positive thinking

1. Do good deeds for others. This not only brings happiness to other people, but it can help brighten your day too.

2. Build and nurture relationships. Strong social bonds with family or friends can improve a person's self-worth. These connections are also associated with better health outcomes and longer lives.

3. Set attainable goals. By setting out to achieve realistic goals, you can avoid the stress of falling short.

4. Embrace who you are. Learning to love your strongest qualities and attributes can help keep sadness at bay.

5. Practice resilience. Made a mistake? Don't sweat it. Instead, consider it an opportunity to grow and learn.

6. Let go. Don't let the past get in the way of your future. Stay focused on the present.

7. Learn something new. Taking up a sport or trying to learn a new language can help build self-confidence and resilience.

8. Appreciate your surroundings. Take a moment to look at the world around you and begin to appreciate all it has to offer.

If you think your brain is wired to think negative thoughts – think again. Research shows that positive thinking can be learned with practice and used to protect against stress and depression.

As we age, our bodies need more attention to stay fit. Most of us get busy, and our health becomes a casualty of a long “To Do” list and limited time. It happens. You can’t miss your work event, your child’s project has to be done, your family wants dinner and the laundry doesn’t wash itself. So, what do you do? You skip a workout, opt for a quick unhealthy meal. Before you know it, these exceptions become the routine.

You know the choices you make today impact your long-term health, so you decide to get healthy. You jump into an exercise program and declare you are only going to eat healthy. Then a few days in, your body is so sore you can’t get out of bed, and you really want a pizza instead of cooking a fresh, healthy dinner, and you slip back into your old habits.

How can you break this cycle? “Start small. It is much easier to incorporate little changes one at a time as you work towards healthy habits,” said Avheet Hira, M.D., board-certified psychiatrist for Genesis Behavioral Health.

Tips for making healthy changes

1. Set short- and long-term goals. According to a study from researchers at Chicago Booth, immediate rewards for short-term goals are key motivators for staying on course to achieve long-term goals.

2. Start easy and increase exercise over time. We are not quoting studies on this one, just experience. If you jump right into a hard workout and cannot finish it, you can deflate your motivation. More importantly, you can easily hurt yourself. Take your time and increase workouts as your body grows stronger. Plus, running longer or lifting more as your workout builds will boost your confidence and motivation.

3. Replace one unhealthy item in your diet at a time. This could be drinking water instead of a soda. Having an apple instead of a candy bar. Or replacing takeout with a healthy home-cooked meal. Wonder how much of a difference it can make? Replacing one can of Coke a day with water will save you over 50,000 calories in one year.

4. Celebrate milestones. Staying fit takes work and deserves occasional rewards. If ice cream is your go-to snack, and you give it up for a month, treat yourself to a movie or something else you enjoy.

When you are ready to get healthy, talk to your doctor before starting your exercise routine to make sure it is safe.

As we age, our bodies need more attention to stay fit. Most of us get busy, and our health becomes a casualty of a long “To Do” list and limited time. It happens.

Did you know you can reduce anxiety by challenging your thoughts? Think about all the times you’ve allowed your mind to only concentrate on the worst possible scenarios.

Here’s how thought challenging works. It’s a simple yet powerful cognitive behavioral therapy (CBT) technique to reduce anxiety. Anxiety is the unhelpful thinking patterns you experience when your mind fixates on threat, uncertainty and negativity. CBT helps to broaden your focus to include the bigger picture.

Below are two thought challenging techniques you can experiment with. Keep practicing and discover what works best for you.

The ABCDE Technique

Attention – When you feel distressed, stop what you’re doing and pay attention to your inner dialogue. What is your mind telling you?

Believe – Do not automatically believe your thoughts!

Challenge – Defuse anxiety by broadening your focus. What’s the bigger picture? Is the thought fact or opinion? What might you think if you were feeling calmer?

Discount – Acknowledge that anxiety has been dominating your thinking, and let the unhelpful thoughts go.

Explore options – What would be helpful to focus on right now? What options do you have available?

The THINK Technique

True? – Is this thought 100% true? If not, what are the facts, and what is opinion?

Helpful? – Is paying attention to the thought useful to me or others?

Inspiring? – Does the thought inspire me, or does it have the opposite effect?

Necessary? – Is it important for me to focus on the thought? Is it necessary to act on it?

Kind? – Is the thought kind? If not, what would be a kinder thought?

Thought Challenging Tips

· Writing or typing your thought challenging process is more powerful than trying to do it in your head. Search for free thought apps (Google Play, iTunes).

· If you’re not used to paying this much attention to your inner dialogue, thought challenging might feel unnatural at first. That’s OK. Over time, it’ll start to feel easier.

JAMA; Adapted from Carol Vivyan (2006) PAGE 10

Did you know you can reduce anxiety by challenging your thoughts?

What are mood swings?

Mood swings are when we go from one emotion to the next without much transition. One minute you are content and the next you are enraged. Someone says something cross to you and within an instant a wave of anger and rage comes across you. You barely recognize yourself. Who is this monster, you think afterwards? After the wave of intense emotion passes, you usually have some apologizing to do.

What causes mood swings?

Both mind and body are affected by the natural rhythms of your being. Hormones are the culprit for mood swings in most females. It all starts in puberty. The happy go lucky child turns into the temperamental teen. And how could she not? Bodies are changing in what seems like a betrayal of nature. Pregnancy is another time for intense mood swings. You feel like you should be on top of the world, yet sometimes the smallest of things may make us cry or angry. And don’t even get me started on menopause. Just when you think you are in the clear, menopause turns you into Dr. Jekel and Mr. Hyde again.

When mood swings are more than hormonal.

In some cases, mood swings could last for a long period of time and could be a sign of something more serious. When you are not able to control your actions and participate in risky behaviors, you need to see a doctor or therapist. When your mood swings constantly disrupt your life, it is possible that you have a mental health disorder. Regardless, there is help in a trusted medical advisor.

8 tips to managing mood swings

1. Rest

2. Exercise daily

3. Eat healthy

4. Meditate

5. Breathe deeply

6. Write in a journal

7. Talk it out

8. Pamper yourself

It’s a back and forth journey.

Okay, we admit, that is a horrible setup, but the point is laughing is good for your health. Think about the first time you watched your favorite comedy movie or TV show. The night you saw a great comedian at a club. Or your go to joke.

Then think about how you felt. Happy. Less stressed. Want to feel that way more often? Then laugh more, it is good for both your short- and long-term health. Laughing

· Releases hormones that make you feel good

· Relieves stress

· Simulates your heart, lungs and muscles

· Reduces pain

· Decreases depression, anxiety and tension

· Increases creativity and cognitive abilities

· Improves your immune system

· Strengthens relationships

· Changes the way you view situations

So how do you become a laugh-o-holic? Add laughter to your daily fitness routine. Whether it is watching a sitcom, listening to a lighthearted podcast or sharing jokes with friends, it will improve your outlook and health. It is also a form a fitness you can do while sitting on your couch with your feet up.

If you really want to get serious about laughing, spend time with those close to you. Studies show you are more likely to laugh when you are with family and friends.

Okay, we admit, that is a horrible setup, but the point is laughing is good for your health.