Insomnia

Silencing the Mind: Taming Late-Night Brain Chatter for Better Sleep

Silencing the Mind: Taming Late-Night Brain Chatter for Better Sleep

Posted on by Annalise

Have you experienced having a busy day of running around, feeling tired at night, and looking forward to sleeping…and then your mind starts? The minute your head hits the pillow, your brain gets going. Perhaps you’re worried about an upcoming event, wondering how you’ll manage the rest of the week, or suddenly remembered something you meant to do during the day. Whatever the thoughts are, they’re keeping you awake, and it’s an uneasy feeling that can lead to worries about being unable to sleep.

Dr. Margarita Cossuto, post-doctoral fellow at CBT Westport, explains that often when we are busy running around during the day we don’t have time to process and problem-solve worries. Usually, Dr. Cossuto elucidates, the only moments we have that are quiet enough to hear our thoughts are when we lie down to sleep. So naturally, thoughts from the day start flooding in. You are not alone in experiencing this busy brain phenomenon. There is no doubt that thoughts, worries, and planning for the next day can keep you awake and restless at night.

Thankfully, there are several strategies you can try to help quiet your brain so you get the much-needed rest that you need.

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Mental Health Awareness Month

Resources for Mental Health Awareness Month

Posted on by stephen

May is Mental Health Awareness Month and we are continuing our theme of providing education and resources for anyone who is impacted. Which is a lot of us considering recent data suggests that over 50% of Americans will experience mental health problems at some point in their lifetime. Depression is the leading cause of disability worldwide. Youth depression rates have doubled since 2012. And mental illness affects people of any age, race, sex, religion, or income.

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Stress meter

Stress in America

Posted on by stephen

Stress Awareness Month has been recognized every April since 1992, and this year it seems particularly relevant to highlight.

The term stress is used to describe many different emotional and physical responses including agitation, anger, anxiety, worry, fear and depression. Understanding stress, its impact, and developing ways to cope is a pivotal part of the work psychologists do in therapy with their patients.

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Sleep while back to school

Rise and Shine: Back to School but Short on Sleep

Posted on by stephen

Sleep is more important to your child’s adjustment back to the classroom than their brand new sneakers, backpack and fresh school supplies.  With quality sleep, kids and (and adults!) are better able to manage their mood and improve concentration and focus. Sleep is also essential for forming and recalling memories which are at the forefront of learning.

The amount of sleep your child needs depends on their biological, social, and emotional needs. Because of this, it can be challenging for parents to determine what this means for their own home. The American Academy of Sleep Medicine (AASM) provides these ranges that can be used as a good starting point:

  • Ages 4–12 months: 12–16 hours (including naps)
  • Ages 1–2 years: 11–14 hours (including naps)
  • Ages 3–5 years: 10–13 hours (including naps)
  • Ages 6–12 years: 9–12 hours
  • Ages 13–18 years: 8–10 hours

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Tired mother holding her newborn child at home after tying to pump

May is Maternal Mental Health Awareness Month

Posted on by stephen

May marks Maternal Mental Health Awareness Month and a time to focus on the importance of mental health during pregnancy and shortly after birth. You are likely aware that 80% of new mothers report the “baby blues,” or intermittent periods of tearfulness, worry, irritability and fatigue. However, a lesser known statistic is that over 20% of new mothers meet criteria for a pregnancy or postpartum mood disorder.

The current COVID-19 pandemic is further complicating the experience of motherhood. Many mothers have had to grieve the loss of celebrations like baby showers that help with the transition and preparation of parenthood. Birth partners and supports have had limited access to prenatal appointments and, in some extreme cases, to the delivery rooms because of COVID-19 safety concerns. Further, new mothers have had to rely on fewer options for instrumental support after the arrival of their baby due to social distancing guidelines and overall fear of the virus. All of these losses have experts in maternal mental health concerned about the emotional well-being of the current cohort of expecting and new mothers.

With one in five mothers meeting criteria for a mental health disorder during or after pregnancy, this means that statistically most of us have had a friend, a sister, a mother, or co-worker who have suffered. However, the research reports that the barriers to talking about these issues (embarrassment, shame, guilt) get in the way. Additionally, many report that they were unaware of the different ways that maternal mental health problems can present.

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