Q&A Link Copied 03.19.25

Amanda Batula Says Antidepressants Changed Her Life

"I feel so much more like myself again. I really lost myself for a few years there." ByKara Cuzzone

If you’re a fan of Bravo’s Summer House, you’ve probably noticed a shift in Amanda Batula recently. On-screen she’s joking around more, and she’s willing to get dressed up and go out on the weekends.

And off screen, Batula is staying booked and busy with her recently launched swimwear line, solo press interviews, and collaborations with brands like Face Reality Skincare—things we haven’t seen from her in the past. 

It’s a far cry from the version of Batula we watched a few seasons ago, and she says the change is mostly thanks to her antidepressant. “It’s just completely changed my life. I’m able to wake up in the morning and I feel so much more like myself again. I really lost myself for a few years there.” 

Here, Batula opens up about dealing with depression, the process of trying to find the right mental health medication, and how she takes care of her mental health while filming Summer House. 

WM: Were you nervous to open up about your mental health struggles on Summer House? What made you decide to talk about it publicly, and what has the response been like? 

AB: I wasn’t nervous at all. I feel like on the show over the last nine years, I’ve literally shown every aspect of my life: the good, the bad, and the ugly. I’ve been very transparent and open, and this is just another part of who I am. 

I actually was excited to talk about it, honestly, because it felt like a sense of relief. I felt so lost for so long, and once I finally figured out that I was struggling and there was something that I could do to help myself feel better, I was excited to share and tell everyone, “Hey, this is what’s going on with me.” I was not proud to be depressed, but proud that I was able to share something and hopefully help other people. 

So there was no nervousness about talking about it, and the response was insane. After that first reunion when I shared that I was struggling and on medication, the amount of messages I got—and still get to this day—from people who thanked me for being open about it was amazing. 

People have said that me talking about how I was feeling encouraged them to make appointments with their doctors, which is so meaningful and heartwarming. It just makes me want to continue to share and be open. 

Maybe I’m not out here saving lives, I’m not a doctor, but I am helping people in some way. And if that’s the most that I can do, then that means everything to me. So I will continue being super vulnerable and open about everything that I’m dealing with.

WM: I know you’ve said that, in hindsight, you felt like your depression started as post-wedding blues and got worse from there. Can you talk about how it evolved and how long you were struggling before you realized you needed to seek help? 

AB: I think it was about two and a half years that I was really struggling. In the buildup to the wedding there’s so much excitement, so much anxiety, so much stress. You’re constantly on calls, emails, planning things, trying on your dress, just all this incredible stuff. The wedding day is so amazing. And then once it’s over, nothing happens.

Afterwards I was getting DMs from people asking me, “Oh, are you dealing with the post-wedding blues?” I’d never heard of that before. And I realized, Wait, I *am* just kind of sad and just chilling on my couch and not really doing much. So I never snapped out of that. 

Then it was winter, so I thought, OK fine, seasonal saddies. It’s just because it’s winter. I kept making excuses almost, like, Oh, it’s just the post-wedding blues. Oh, it’s just seasonal saddies. Oh, I’m just not feeling myself. Oh, it’s just my hormones. Oh, it’s just this. So that was two and a half years of, Oh, if I take care of this, it’ll fix it.

And then it was Thanksgiving, and I always go home for Thanksgiving holidays. My parents kept asking when I was coming home, and a day or two before Thanksgiving I was like, “I don’t think I’m going to make it. It’s too much.” The idea of packing and everything was overwhelming me. And that’s when it really hit that I needed help, because this is so out of my character to just not go home. I love being at my parents’ house. 

A lot of people in my close circle of friends and family realized something was going on. I was shutting down. I wasn’t communicating with people. I wasn’t going to any events or anything. So people would check in, but no one really knows what to say. My parents were the ones that were like, “You’ve got to do something about this.” So that’s when it really clicked for me that something more was going on. 

WM: Earlier this season on Summer House, you mentioned you’ve been experimenting with different mental health medications and trying to find the right fit. Can you talk about what that process has been like, and where you are in your medication journey right now? 

AB: I was taking one medication that made me feel a lot better at first. But then I started feeling so much anxiety that it was almost debilitating. I was feeling happier, but my anxiety was so bad that I couldn’t do anything. My psychiatrist told me that could be a side effect of that medication, so he put me on a different one. And I was taking only that for a few months. I also take ADHD medication, but I stopped taking everything else and was just focused on my antidepressant to see how that affected me.

Once we found the right medication and dosage, we added in some other things to really help balance myself out. I’m still working on the exact right combination and dosage, but I’m feeling so much better than I was after that first medication. I felt so good after that first medication, and the way I feel now, almost a year later, is ten times better than that. 

It’s a long game, but it’s so worth it to find the right combination and the right medication for you. But it can be a frustrating process.

WM: What are the biggest differences you’ve seen in yourself since starting antidepressants? 

AB: I text people back. I’m just happier. Doing interviews like this, I would’ve shot down every opportunity to talk to anyone about anything when I was depressed. I felt so lost and alone, and like I wasn’t good enough for anything. I was like, Why would someone want to talk to me? 

I just feel the energy and the desire to do things, even if it’s going to be embarrassing or not work out—that doesn’t cross my mind anymore. I was in a really dark place and now I’m making appointments, getting my hair cut, going to the nail salon, getting out of my apartment, doing things, making plans, meeting friends for dinner at the last minute. It’s just completely changed my life. I feel so much more like myself again. I really lost myself for a few years there.

WM: Switching gears a bit, you’ve been open about struggling with acne since you went off of birth control. How does dealing with breakouts in the public eye affect your mental health, and what are you doing to cope? 

AB: I’ve gone through so many things on reality TV, but I think that filming while breaking out was probably the most insecure and hardest time I’ve had. I’m sure so many people can relate to having one pimple on their face, and they feel like that’s the only thing everyone in the room is staring at. And I felt like that all the time.

It was happening at a time where I was dealing with depression too. So that was also probably a part of why I locked myself indoors and turned so many things down; I didn’t want people to see me. I was dealing with weight loss and fluctuation also, and there were so many negative comments about that. And then my skin on top of it, it was just so much.

Paige had worked with Face Reality Skincare and she influences me all the time. When the opportunity came up to work with them I was like, “Yes, I want to do it,” and it really helped clear up my skin.  We’re just getting started, but I’m really excited with the results I’ve seen from my Face Reality regimen so far. My breakouts are so much more surface level now, and they’re going away faster. So I’m really excited and hopeful for what’s to come.

You shouldn’t be embarrassed of your breakouts. The internet is so wild these days, with filtering and this idea of perfection that it literally made me become a hermit. It made me shut down and not want to go out. And that should not have happened. That’s another reason why I want to talk about it—my mental health and my breakouts—because we’re all dealing with it. 

WM: You’ve also mentioned that you deal with anxiety and feelings of overwhelm sometimes. What’s it like trying to take care of your mental health while filming? Are there any self-care strategies that you use in the house? 

AB: Yeah, it’s been a learning process. I know Ciara and Paige deal with the same sort of feelings, which is probably why we find ourselves in bed and on our phones all the time. I think we need that mental break, and we need to almost dissociate. We need to leave the situation that we’re in mentally and just distract ourselves with silly TikToks or whatever’s on social media.

That’s one way that we’ve been able to calm ourselves down while filming, and that’s why you do see us all in bed a lot, because it’s like, “OK, I need a break from all these people and all this drama.” Even if everyone’s having fun, sometimes the energy is so much that I’m like, “OK, I’m not here right now. I need to go lay in bed or take a really long shower.” 

And then when I come home, Mondays are my Sundays. I’m like, “Don’t talk to me. Don’t text me, don’t email me. Pretend I don’t exist because I’m doing nothing all day.” I put the dogs on my chest and I just have a day to collect myself. I allow myself that grace day to just feel all my feelings, regroup, and then go into Tuesday strong.

WM: If you could give readers who are dealing with depression one piece of advice, what would it be? 

AB: I think there’s two things that go hand in hand. The first thing would be to talk to someone—anyone. It could be your parents, a sibling, a best friend, or it could be a teacher or a co-worker. For me, it was easier to open up to people I wasn’t as close with at first.

When you say it out loud and you admit it, that feels like the first step to getting better. At least it did for me. And then those people can help hold you accountable and check in on you. If no one knows that you’re struggling, no one’s going to know to check in and help you out.

And then the second thing is to be patient. Finding the right medication and letting the medication actually do its job, it’s going to take time. It’s not something that happens overnight. It feels like it’ll take forever, but you have to be patient and it will pay off. There’s no quick fix, there’s nothing that’s going to happen instantaneously. You just have to keep working at it and it will pay off, and you will end up feeling so much better.

The post Amanda Batula Says Antidepressants Changed Her Life appeared first on Wondermind.

Explainer Link Copied 11.22.24

Is Quiet BPD a Thing?

The internal struggle is real. ByKara Cuzzone

Quiet BPD (or quiet borderline personality disorder) is the latest mental health term making the rounds on social media, and it seems to be referring to borderline personality disorder symptoms that are more internal than external. Kind of like how high-functioning depression is used to describe people who don’t necessarily seem depressed, quiet BPD is a label that’s used to describe those who have symptoms of borderline personality disorder, but they’re not outwardly obvious. Or, at least, they’re not outwardly obvious in all areas of a person’s life. 

That said, quiet BPD isn’t an actual diagnosis you’d find in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5-TR), which can make all this a little confusing. That’s why we spoke to mental health pros who can explain what quiet BPD might actually be referring to and what to do if you think you have it. Turns out, it’s a little more complicated than you think. 

What is borderline personality disorder? 

Borderline personality disorder is a mental health condition that involves difficulty managing your emotions, a distorted sense of self, and impulsivity—all of which can negatively impact a person’s relationship with themself and others, according to the National Institute of Mental Health. 

When diagnosing borderline personality disorder, mental health professionals typically look out for signs like frequent angry outbursts, patterns of relationship issues, and self-harm or suicide attempts. Because of that, people who have borderline personality disorder are often unfairly described as dramatic, manipulative, angry, and attention-seeking, according to a small study published in Psychiatry Research Communications. Yeah, there’s a serious stigma here. 

Borderline personality disorder symptoms can show up in different ways, but all people with the condition experience chronic internal distress, confusion, and emotional dysregulation across multiple areas of their lives, explains Alexander Kriss, PhD, clinical psychologist and author of Borderline: The Biography of a Personality Disorder. 

Unlike conditions like depression and anxiety which tend to come and go over the course of someone’s lifetime, borderline personality disorder symptoms tend to remain constant until they’re addressed, he adds. 

In order to be officially diagnosed, you have to have at least five of nine symptoms outlined in the DSM-5-TR, which include the angry outbursts, relationship issues, and self-harm behaviors we mentioned above. There can also be symptoms like a persistently unstable sense of self, impulsivity that can be self-damaging, chronic feelings of emptiness, and going to great lengths to avoid abandonment. 

Because this is a personality disorder, the symptoms need to be part of an enduring pattern that starts in early adulthood—not something that comes and goes in episodes, like major depression disorder. 

So what is quiet BPD? 

Quiet BPD isn’t a clinical term or an actual diagnosis, but some people use it to refer to those who have some symptoms of borderline personality disorder without fitting the classic presentation, says Shireen Rizvi, PhD, clinical psychologist and founder of DBT-RU, a dialectical behavior therapy outpatient training clinic at Rutgers University. 

As with other non-clinical terms like high-functioning depression or high-functioning anxiety, quiet BPD seems to imply that these symptoms don’t impact people to a noticeable degree, at least from an outsider’s perspective. Hence the “quiet” label, explains Lauren Kerwin, PhD, a clinical psychologist who specializes in treating borderline personality disorder. 

For instance, instead of the loud, angry outbursts as the DSM-5-TR describes, someone with quiet BPD might direct their rage inward and become extremely self-critical. Or, instead of expressing a deep fear of abandonment by being clingy, a person with quiet BPD might isolate to avoid that feeling altogether, explains Dr. Kerwin. 

Plus, the more relevant and pervasive symptoms of borderline personality disorder can be harder to see from the outside, adds Dr. Kriss. Folks who have borderline personality disorder experience high levels of emotional distress, and many of them experience chronic feelings of emptiness, numbness, or dissociation (feeling detached from reality). 

They also tend to struggle with their sense of identity and are highly sensitive to criticism. These are all symptoms that exist on the “quiet” end of the borderline spectrum since others wouldn’t necessarily know you’re going through them (unless you say something). 

How can you tell if you have quiet BPD? 

The only way to know for sure is to seek out a therapist. Regardless of whether you’re experiencing symptoms like intense anger, self-harm, and relationship issues or the “quieter” internal issues like feelings of emptiness and patterns of confusion about your sense of self, seeking professional help enables you to manage symptoms, take care of your mental health, and improve your relationship with yourself and others.

Keep in mind that it’s also possible to have some symptoms of borderline personality disorder without meeting the official diagnostic criteria, so there’s a chance you’re in that boat. If that’s the case, you’ll still benefit from some of the same treatment strategies, says Dr. Kerwin. 

Just make sure to look for a therapist with a background in treating borderline personality disorder. There’s still a lot of stigma around this disorder—even among mental health professionals—so looking for someone who has experience helping clients with borderline personality disorder will help ensure that you get the care you deserve, says Dr. Kriss. One way to do that is by searching for a provider through the Borderline Personality Disorder Resource Center directory. 

How is quiet BPD treated? 

All presentations of borderline personality disorder—quiet or not—can be treated the same way. The most common treatment for borderline personality disorder is dialectical behavior therapy (DBT). Rather than examining your thought patterns and trying to change them like you do in cognitive behavioral therapy (CBT), DBT is all about learning specific skills to help you cope with symptoms. You’ll learn emotional regulation, distress tolerance, interpersonal effectiveness, and mindfulness, says Dr. Rizvi. And all of these techniques can be helpful, even if your symptoms are mostly the quieter ones. 

But therapy isn’t one-size-fits-all. If DBT doesn’t sound like the right vibe for you, or you try it and don’t feel like it’s a fit, there are other options. Mentalization-based therapy (MBT) is another fairly common approach to treating borderline personality disorder. It involves learning how to identify and understand what other people are thinking and feeling, since that’s something people with borderline can have a hard time with, explains Dr. Rizvi. 

There’s also transference-focused therapy (TFT), which involves exploring social roles and interpersonal relationships through your relationship with your therapist, and schema-focused therapy (SFT), which is all about helping you change unhelpful thought and behavior patterns. 

Therapy is the primary treatment method for borderline personality disorder but Dr. Kerwin and Dr. Rizvi agree that, anecdotally, medications like SSRIs or mood stabilizers can help treat anxiety and mood-related symptoms that go along with it. So that’s an option too.

The bottom line: If you’ve been suffering from borderline personality disorder symptoms in silence, know that you’re not alone. And you don’t have to meet some arbitrary (see:  noticeable) level of suffering to seek help. There are effective, evidence-based treatments that can help you feel better. In the meantime, there are a whole bunch of resources available through the National Education Alliance for Borderline Personality Disorder.

The post Is Quiet BPD a Thing? appeared first on Wondermind.

Explainer Link Copied 04.25.24

Feeling Kinda Numb Lately? You Could Be Experiencing Anhedonia

Let’s discuss the blah of it all—and how to deal. ByKara Cuzzone

Everybody feels off from time to time, but if you’ve been feeling generally blah or kinda numb for a couple weeks or more, it might be a sign that something bigger’s going on with your mental health. There’s actually a word for that pleasure-less existence. It’s called anhedonia. 

While it’s not a mental health condition, anhedonia is a symptom that shows up multiple times in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5-TR), especially in relation to depression and suicidal ideation. But—worth noting!—you could experience anhedonia without any diagnosable mental health condition, adds psychiatrist Judith Joseph, MD, MBA. 

Chances are you’re looking to find out why you feel empty inside and whether anhedonia could be the thing you’re dealing with. Here, we explain what anhedonia is, what it feels like, and what you can do to start feeling better. 

What is anhedonia? 

Technically speaking, anhedonia is “the inability to enjoy experiences or activities that normally would be pleasurable,” according to the American Psychological Association. It’s basically one of the hallmark symptoms of major depressive disorder (MDD), described in the  DSM-5-TR as “markedly diminished interest or pleasure in all, or almost all, activities most of the day, nearly every day.” It could also be described anecdotally as “high-functioning depression.”

Besides a lack of pleasure, anhedonia can also manifest as a feeling of numbness or emptiness. “When you have anhedonia, it’s not just not feeling joy,” says Dr. Joseph. There are a bunch of other feelings, like stress or sadness, that you might not feel as much as you normally do, she adds. 

There are two main types of anhedonia, which help experts understand exactly how the symptom is impacting your life, explains Dr. Joseph. Physical anhedonia is when sensations that used to activate your pleasure response (like eating, having sex, or hugging) no longer do it for you. With social anhedonia, you might not feel good (or feel anything at all) when spending quality time with your family or hanging out with friends, says Dr. Joseph. And you can definitely experience both types at once.

Some people dealing with anhedonia don’t find enjoyment in *anything* anymore, whereas others can still find pleasure in certain settings, even if they’re feeling numb in other areas of life, explains Tiffany Ho, PhD, a cognitive neuroscientist and assistant professor in the psychology department at University of California, Los Angeles. 

Just as the symptoms of anhedonia can vary a lot, so can the root causes. Like we said, this constant feeling of blah is a common sign of depression (even high-functioning depression), but it can also pop up with other mental health conditions, like anxiety, PTSD, and schizophrenia, says psychiatrist Susan J. Noonan, MD, MPH, author of Take Control of Your Depression.

Still, being hit with a case of anhedonia doesn’t mean that you definitely have MDD or any other diagnosable mental health condition, explains Dr. Ho. Anhedonia could be triggered by a physical condition, like chronic pain, or stressful life events, like experiencing burnout at work or caring for a sick loved one, she adds. 

How can I deal with anhedonia? 

If your anhedonia seems rooted in something situational, it could resolve itself once the stressful sitch is over, says Dr. Noonan. That said, even if it’s not caused by a mental health condition, you shouldn’t just ignore this symptom, says Dr. Joseph. If you don’t address the nothingness or try to push through, it can easily turn into hopelessness, she explains. Plus, the association between anhedonia and suicidal ideation is real and worth paying attention to. 

So, all this to say, if you’ve been experiencing physical or social anhedonia (or both) for two weeks or more, you’d benefit from finding a therapist who can help you get to the bottom of why it’s happening, says Dr. Noonan. 

Cognitive behavioral therapy (CBT), is a therapeutic modality your mental health pro might use to help you change the thought patterns and beliefs that keep you feeling stuck and unhappy, says Dr. Noonan. They might also use behavioral activation, which encourages you to get after the activities that used to light you up, she adds.

Of course, if you don’t already have a therapist, it might take a minute to find one and start treatment. So, to hold you over in the meantime, here are some strategies you can try on your own to feel a little bit better.

1. Practice self-compassion. 

When you’re dealing with anhedonia, it can feel like you’re the problem. Instead, try to remind yourself that it isn’t your fault that you’re feeling this way, says Dr. Joseph. Anhedonia is often related to trauma, and it’s important to practice self-compassion and not judge yourself when your anhedonia symptoms show up, she adds. 

You can start by trying to reframe your thoughts when you’re being hard on yourself and remembering that you’re safe in this moment. You can also repeat or write some realistic affirmations, reflect on some fun times from the past, or create a playlist that’s in line with how you feel now or how you want to feel. Anything that helps you feel better is fair game. 

Another form of self-compassion is allowing yourself to be vulnerable with people you feel comfortable opening up to. By sharing what you’re going through, you’re opening yourself up to  empathy and support.

2. Try some grounding techniques. 

If anhedonia is making you feel disconnected from your body or the world around you, using grounding techniques or mindfulness exercises can help bring you out of your head and into the present moment. One option from Dr. Joseph is the 5-4-3-2-1 method. It involves focusing on five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste. 

Taking the time to focus on your senses enables you to feel more in tune with your body and what’s going on around you. “[Grounding techniques] will get [you] back to a place of pleasure and being present in most of [your] experiences, but you have to start small,” Dr. Joseph says. She recommends starting with just a minute or two of grounding per day so that you don’t get discouraged. 

3. Do things you used to enjoy—even if you don’t feel like it. 

It might feel kind of pointless to walk along your favorite route or go to your favorite restaurant. But try doing it anyway. You can also start small to make it feel more manageable, like only walking a few blocks instead of your usual loop. “Eventually, the interest and the motivation for doing [the activity] will follow over time,” explains Dr. Noonan. “Have the confidence that eventually things will turn around.” Even if the activity doesn’t feel as enjoyable as it used to, you might notice you feel better for a minute or two, which can progress over time.

4. Start a random project.

Sometimes shifting out of an uninspired mindset means doing something you’ve never done before, therapist Rebecca Ruiz, LCSW, previously told Wondermind. That might mean buying the supplies to do that abstract art project or rearranging your furniture or baking some sourdough. Whatever it is, try to have fun doing this new thing—no matter how good or bad you are. The more you practice, the closer you’ll feel to your old self.

The post Feeling Kinda Numb Lately? You Could Be Experiencing Anhedonia appeared first on Wondermind.

Pro Tips Link Copied 02.09.24

7 Ways Black Therapists Prioritize Their Own Mental Health

Including "Parks and Rec," Everything Showers, and ignoring the news. ByKara Cuzzone

As much as we love a bubble bath, the root of self-care has an origin story that goes deeper than bath bombs and candles. 

The ubiquitous, Instagram-friendly concept has roots in what Black and Latinx feminists (such as bell hooks, Audre Lorde, and Gloria Anzaldua) called radical self-care, according to a paper published in the Community Mental Health Journal. This framing sets self-care up as a tool for activists to, “to propel social justice efforts while preserving their wellbeing,” the authors write. “When examined through a historical and socio-political lens,” the authors write, “self-care is, and has always been, a tool for social justice in efforts to resist the oppressive systems that threaten the health and wellness of Black people.”

That means, in its truest form, self-care is all about finding ways to restore and preserve yourself and your community in the face of unjust systems—and that’s especially true for folks in the Black community, says therapist Keanu M. Jackson, LCSW. “I believe that self-care is an integral act of resistance for those of us from communities that have historically been pushed to the margins,” he explains. 

Obviously, there’s nothing wrong with taking a soak after a long day, but there are so many more healing self-care options out there that can help you protect your peace. That could look like participating in community activities such as church or yoga. You might also try some solo ventures like meditating with a culturally affirming app like The Village!, being purposefully unproductive, or just recognizing when you’ve reached your limit (see: ~self-awareness~). As long as your self-care feels accessible, sustainable, supportive, and healing in some way, you’re doing it right! 

To help you get a better sense of all the options out there, we spoke to Black mental health pros about the ways they practice self-care. Feel free to copy theirs or use them as inspo for your own self-preservation journey. 

1. Live by your own rules.

“The way I structure my personal and professional life works for me but is absolutely crazy to others. I work three days a week, two 12-hour days and one 6-hour day and then I have four days off. I use those four days to sit still and spend time in my own mind. I enjoy my home and my neighborhood and connect with friends and family. Through years of trial and error, I paid attention to which schedule and activities made me feel the most alive and the most calm and secure and I landed on this formula that works for me.” —Tiffany C. Miller, PhD, clinical psychologist

2. Take care of your inner child.

“Without a doubt, nestling in on the couch and playing Pokémon on my Nintendo Switch is my favorite way to take care of my mental health. Connecting with and giving voice to my inner child has always been integral to how I exist and move through the world. I’ve been playing Pokémon since I was around 6 years old or so, on my Gameboy Color. Although the franchise has changed so much since I was a kid, it’s not lost on me how newer versions of this game can still evoke a similar sense of wonder and exploration. When folks ask me why I love Pokémon, cartoons, and anime so much, I tell them that they allow me to express a more innocent and whimsical side of myself that hasn’t always been allowed to exist. I get to be more imaginative, less serious, and just overall passionate about things that are ultimately non-consequential.” —Keanu M. Jackson, LCSW, therapist

3. Practice self-awareness.

“My favorite way to take care of my own mental health starts with reminding myself to observe, not absorb. Personally as a Black woman and professionally as a therapist, there are always things on my proverbial plate that take an emotional toll; whether that is being constantly reminded of racial trauma, working to eliminate barriers to mental health access for vulnerable populations, or even holding space for folks to process their lived experiences. I’ve learned that to regulate my mental health while showing up in the space, I need to process, enforce boundaries on what kinds of content I am engaging in, and check in with my emotions regularly.” —Aaliyah Nurideen, LCSW, therapist

4. Take walks. 

“Going on a walk and listening to music is my favorite way to take care of my mental health. It allows me to step away from work and everything else and simply enjoy the act of movement, the simple beauty of my surroundings, and listen to soothing sounds. It makes me feel peaceful and gives me calm energy to keep going.” —Nathilee Caldeira, PhD, clinical psychologist

5. Listen to the news more mindfully.

“I don’t watch a lot of news and if it pops up on my timeline I usually hit ‘not interested.’ I prefer to choose when I take in this information. Sometimes my friends will update me and then I will go and look up sources to validate or learn more. I give myself grace and remember that I don’t need to be informed about everything all the time because it’s impossible.” —Shani Tran, LPCC, therapist

6. Watch mindless TV. 

“One of my methods of self-care is watching mindless TV or comfort shows, something that doesn’t require me to use brain power and that won’t incur strong emotions. Sometimes, this means an action movie or rewatching Brooklyn Nine-Nine or Parks and Recreation. After a long day of using mental and emotional energy, stuff like this lets me decompress, power down my mind, and get to sleep.” —Christopher Lynn-Logue, LMSW, therapist

7. Take an Everything Shower.

“I’ve started taking ‘Everything Showers’—a trend I learned about through TikTok—once a week. I start by setting the mood with a candle and music and let rosemary hair oil sit on my scalp for ten minutes. Afterward, I do all my hair and body care in a 15-minute shower. When I’m done, I like to use body oil to moisturize and brew myself a cup of herbal tea. It’s a great way to release any emotional energy I’ve been holding onto from my week.” —Noni Vaughn-Pollard, MHC-LP, licensed counselor

The post 7 Ways Black Therapists Prioritize Their Own Mental Health appeared first on Wondermind.

Explainer Link Copied 08.22.23

What Is an Emotional-Support Animal Anyway (and Can I Get One)?

ESAs are not trained professionals, but they are adorable. ByKara Cuzzone

To state the extremely obvious, pets are the best. If you have one, you can probably name a bunch of times when they’ve made you smile, helped you out of a shitty mood, or reminded you to be more present. That’s basically the idea behind emotional-support animals—anecdotal evidence suggests that having a four-legged friend might have mental health benefits for some people beyond the delight that is hanging out with something cute (more on those specifics in a bit). 

That said, the concept of emotional-support animals (ESAs) has gotten a bad rap in recent years. After people started requesting ESA letters from therapists to do things like take a peacock on a plane (true story) or bring their dogs into grocery stores, emotional-support animals kind of became a joke. 

Still, the idea of adopting a pet in the name of improving your mental health is pretty tempting. But getting an emotional-support animal isn’t all snuggles and animal-assisted Target runs. Here’s what two therapists had to say about emotional-support animals and whether you should consider getting one. 

What is an emotional-support animal? 

An emotional-support animal is any animal that can help someone who’s emotionally dysregulated or dealing with mental health challenges, says therapist Kimberly Masterson, LMHC. That feeling of support typically comes from the fact that the animal offers constant companionship and unconditional love, she adds. 

For some people with an anxiety disorder, petting or snuggling with an ESA can interrupt anxious thoughts and help bring them back to the present moment, like other grounding techniques, says Masterson. For some with depression, ESAs can provide a sense of purpose, she adds. They might find it easier to get out of bed and establish daily routines knowing that they have a cat that needs to be fed or a dog that needs to be walked. And, no matter what mental health condition you might be dealing with, an emotional-support animal can also help you feel less alone. 

A while back, having a prescription for an ESA from a therapist could help you and your lil buddy travel and run errands together (or go to basically any public space that doesn’t normally allow animals). But in the last few years, lots of businesses—including some airlines—stopped giving ESAs special privileges, says licensed clinical psychologist Jessica Stern, PhD. So, unlike service animals (more on those in a sec), your pharmacy, dermatologist’s office, or local pizza place might not care if your cat is a prescribed ESA, even if you have the papers to prove it. 

That said, ESAs do count as a reasonable accommodation under the Fair Housing Act, which means that landlords have to allow them to live with you, even if your building has a strict no-pets policy. For that reason, Masterson says she only writes ESA letters for clients who need one in order for their pet to live with them. JFYI, some buildings require additional paperwork, fees, and application steps in order to approve emotional-support animals. So there’s that.

How are emotional-support animals different from service animals?  

Emotional-support animals are sometimes confused with service animals, but there’s a big difference between the two. Service animals are almost always dogs (but also sometimes mini horses) and they’re trained to do a task that’s specific to a person’s disability, according to the U.S. Department of Justice Civil Rights Division. Let’s say you have severe panic attacks. In that case, a service dog could be trained to pick up on your panic attack cues and bring you your medication when you’re unable to move. ESAs, on the other hand, have no specific service training—they’re essentially just a normal pet who happens to improve your mental health. 

While service animals are legally protected under the Americans with Disabilities Act, emotional-support animals are not, says Dr. Stern. Though the rules can vary by state, most of the time, service animals are allowed in places most pets aren’t, like restaurants and stores. Unfortunately, ESAs aren’t. 

Emotional-support animals are also different from therapy animals that you might spot in schools or hospitals. Therapy animals actually undergo in-depth training on how to provide comfort and interact with people outside their homes. After they pass their therapy classes (you’re welcome for this visual of dogs taking exams), they can work with professionals in settings like schools, nursing homes, or hospitals, explains Dr. Stern. 

Should you get an emotional-support animal? 

If you’re interested in an ESA, it’s definitely something you should discuss with your therapist. And if you don’t already have a therapist, you’ll want to find one who can help you decide whether bringing an animal into your life for this purpose is a good idea before adopting one. 

That’s because adopting a pet, even one you’re bestowing with the title “ESA,” can be really stressful and frustrating.  Even an emotionally supportive chinchilla or a bearded dragon can hit your finances, free time, and sleep hard, which can ramp up stress and anxiety for some too.

A therapist can also help you figure out whether getting an emotional-support animal could actually hold you back on your healing journey in the long run. Sometimes, people can become reliant on their ESAs and start to believe that they can’t cope with difficult emotions without them, explains Dr. Stern. For example, if you’re always relying on quality time with your dog to ease your anxiety, you may not be motivated to learn other coping strategies or make human connections. You might also totally panic if you’re faced with a situation where your dog’s not around. So, generally Dr. Stern recommends that clients try other therapeutic approaches before considering an emotional-support animal. 

Finally, if your mental health is interfering with you being able to take care of your own basic needs, bringing an ESA into that situation won’t be ideal, says Masterson. Animals need food, water, attention, and exercise. And you won’t be able to meet their needs if you can’t meet your own.  

The bottom line: While getting an emotional-support animal might seem like a fun idea, it’s a huge commitment that you should def discuss with a mental health professional first. Since most businesses don’t make accommodations for emotional-support animals anyway, keep in mind that this label may not change the way that you and your pet live your lives. And if what you’re really after is a service animal, you can find more information on the process and requirements for that here. 

The post What Is an Emotional-Support Animal Anyway (and Can I Get One)? appeared first on Wondermind.

Explainer Link Copied 07.25.23

Is High-Functioning Depression for Real?

Getting shit done while dead inside? Welcome. ByKara Cuzzone

When you think about a person who has depression, it probably looks a lot like an antidepressant commercial. Staying in bed all day, crying, and seeming generally miserable 24/7, it’s all happening there. To be fair, depression does look like that for a lot of people. For others though, it’s totally different, and it’s sometimes described as high-functioning depression. 

People who feel depression symptoms but hide them (whether they mean to or not) often look like they have their shit together. But internally, they’re seriously struggling like I was during my freshman year of college. I appeared to be thriving—I was getting straight As, had a good group of friends, and was joining clubs—but most days I’d walk around campus questioning my existence and feeling hopeless about the future. If you’ve been there, you know what I mean.

But high-functioning depression isn’t an actual diagnosis you can find in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5-TR), which makes it a little complicated. So, to find out what high-functioning depression really is and what to do if you think you might have it, I spoke with experts who know what’s up. 

What is high-functioning depression? 

Psychiatrist Susan J. Noonan, MD, MPH, says that, in her experience, the term high-functioning depression is typically used to describe people who meet the diagnostic criteria for clinical depression, also known as major depression or major depressive disorder, but they’re mostly able to keep those struggles hidden from others.

Now technically a diagnosis of major depressive disorder has to cause “clinically significant distress or impairment in social, occupational, or other important areas of functioning,” per the DSM-5-TR. So, having high-functioning depression could mean that you check off a lot of the boxes for depression, but your day-to-day functioning isn’t super impaired (at least not at the moment). Or maybe things seem fine from an outsider’s perspective, but it’s tanking your functioning in an area of your life that most people don’t see, says Dr. Noonan. For example, she explains that you might seem like your normal self at work, but most nights you come home and break down. 

Because high-functioning depression is basically just clinical depression that’s hidden well or not yet messing with your life in a major way, the symptoms can be exactly the same, explains Dr. Noonan, author of Take Control of Your Depression. According to the DSM-5-TR, in order to be diagnosed with major depressive disorder, you have to consistently experience either depressed mood or loss of interest or pleasure, along with a combination of at least four more symptoms like sleeping too much or too little, significant appetite changes, having super low energy, struggling to think or concentrate, or feeling worthless for at least two weeks. 

It’s also possible that your high-functioning depression could be a different longer-lasting form of depression, called persistent depressive disorder (also known as dysthymia). Though, in order to be diagnosed with this condition, you’d need to feel depressed more days than not over the course of two years, according to the DSM-5-TR. In addition to that, you’d experience two or more symptoms like sleepiness, low self-esteem, feeling hopeless, and having a hard time making decisions or concentrating during the same time span. 

So why are some people able to hide or power through when they’re experiencing the shitty symptoms above while others can’t? There are a few possible explanations. The first is that they might feel ashamed of having depression and mask their symptoms in order to avoid facing stigma, suggests clinical psychologist Margaret Robinson Rutherford, PhD, author of Perfectly Hidden Depression and host of The SelfWork Podcast. That’s often true in Black, Indigenous, and People of Color communities, which sometimes stigmatize people who have mental health struggles or who seek out mental health help, adds psychologist Jameca Woody Cooper, PhD. 

Anyone who’s a perfectionist, high achiever, or a people pleaser is also more likely to try to push through their symptoms because they want to be seen as strong, capable, and competent, explains Dr. Noonan. 

It’s also possible that some with high-functioning depression have less intense symptoms, says Dr. Woody Cooper. Maybe they’re experiencing fatigue, but they’re still able to get out of bed and go through the motions of their day. Or they could have trouble concentrating, but they’re still able to complete projects at work—it’s just taking them longer than it used to. They might even feel generally numb (see: anhedonia). These less intense symptoms, like the ones that come with persistent depressive disorder, are typically easier to hide since they don’t make it impossible to function.

But labeling your depression as the high-functioning kind might not make coping with the condition any easier. On one hand, having a name for high-functioning depression raises awareness about the fact that depression, like many mental health conditions, exists on a spectrum. No two people have the exact same experience, and the concept of high-functioning depression might help you find the words to describe what you’re experiencing. And this realization might propel you to get the help you need, even if you don’t feel completely debilitated by it, explains Dr. Rutherford. 

That said, it’s also possible that the term high-functioning depression might give people the idea that it’s not that serious or worthy of treatment, which is very untrue. “Whether it’s high- or low-[functioning], it’s still depression and it still deserves attention,” says Dr. Woody Cooper. Not to mention that referring to some kinds of depression as high-functioning can also imply that folks who can’t function with depression just aren’t trying hard enough, which is obviously not the case at all. 

Should you seek treatment for high-functioning depression? 

Yep, definitely. Even if you’re able to work around your symptoms and keep your life looking normal, struggling to function in at least one area and not feeling like your usual self are signs that you should get help, says Dr. Woody Cooper. 

If you’ve been experiencing some of those classic depression symptoms for a few weeks or more, that’s another clear indicator that it’s time to talk to a professional, says Dr. Noonan. She recommends turning to your primary care physician if you don’t know where to start. They’ll be able to refer you to a therapist or prescribe you medication if you’re open to it. 

How is high-functioning depression treated?

The treatment process for high-functioning depression looks the same as it does for clinical depression. A mental health pro will try to get an idea of how severe your symptoms are, and from there they’ll decide whether you’d benefit from therapy, medication, some lifestyle changes, or some combo of the three. 

Most of the time though, treatment for high-functioning depression often includes cognitive behavioral therapy because it can help you identify how your thoughts and ways of thinking are contributing to your symptoms, explains Dr. Woody Cooper. Mindfulness therapy can also be very helpful, adds Dr. Noonan. 

Doctors or psychiatrists also often prescribe a selective serotonin reuptake inhibitor (SSRI) medication to increase serotonin levels in your brain, explains Dr. Woody Cooper. Things like upping how much you move or making sure that you have enough social connections can help too.

No matter what route you go, remember that you’re worthy of help and support—no matter how well you’re able to push through your symptoms.

The post Is High-Functioning Depression for Real? appeared first on Wondermind.

Explainer Link Copied 06.28.23

What Is Inattentive ADHD, and Do I Have It?

Nope, it’s not just TikTok brain. ByKara Cuzzone

You probably have at least some idea of what attention-deficit/hyperactivity disorder (ADHD) is, whether you know someone who has it or you’ve seen enough on social media to convince yourself that maybe you have it. And the ADHD symptoms that can feel most relatable in 2023 (see: forgetfulness, the attention span of a TikTok, general life chaos) are the ones that come with the type that’s often referred to as inattentive ADHD.

Let’s back up really quick though. In case you missed it, ADHD is “a persistent pattern of inattention and/or hyperactivity-impulsivity that interferes with functioning or development,” according to the Diagnostic and Statistical Manual of Mental Disorders (DSM-5-TR). There are three subtypes of ADHD: predominantly inattentive presentation, predominantly hyperactive-impulsive presentation, or combined presentation. The type of ADHD a person has depends on the symptoms they experience and whether those symptoms generally fall into the inattention category, the hyperactivity/impulsivity category, or both, explains Lidia Zylowska, MD, a psychiatrist with the University of Minnesota Medical School and author of The Mindfulness Prescription for Adult ADHD. 

Here, we asked experts to break down what inattentive ADHD is, how to get an accurate diagnosis, the best ways to deal with it, and more. 

One quick thing before we dive into the details: Mental health is complex and everyone has a unique experience, so don’t go diagnosing yourself just because you read a few articles on the internet (though, we do appreciate you stopping by to learn a few things). If this resonates with you, consider it a jumping-off point in your journey to getting care. OK, let’s get into it…

What does it mean to have predominantly inattentive ADHD? 

If your symptoms mostly center around difficulty focusing or staying organized, you could have the predominantly inattentive presentation of ADHD. If you mostly have symptoms like fidgeting or feeling restless, you could be dealing with the predominantly hyperactive-impulsive presentation of ADHD. And, of course, it’s possible you have a mix of both, which would mean you’ve got combined presentation of ADHD.

Predominantly inattentive ADHD is the subtype that tends to get overlooked the most, since symptoms like bad time management, distractibility, and losing things aren’t usually as noticeable to those around you, says Dr. Zylowska. “Kids, teens, and adults with inattentive symptoms are often flying under the radar. They can be seen as a little slower [to learn], messy, and disorganized,” Dr. Zylowska explains. Plus parents or teachers might attribute those symptoms to other issues, she adds. 

That’s especially true for women, who are more likely to have inattentive ADHD than the other kind, says psychiatrist Sasha Hamdani, MD, author of Self-Care for People with ADHD. Women often mask their ADHD symptoms, meaning they hide their differences to help themselves fit into society, but people of all gender identities can engage in masking. That can make inattentive ADHD even harder to detect and diagnose, and it can also lead to additional mental health challenges like anxiety or depression. If you’re walking around with undiagnosed ADHD, it’s easy to feel shame about your symptoms. You might call yourself lazy or blame a lack of willpower for not being able to focus or stay organized, which can lead to major mental health issues, says Dr. Zylowska. 

How is predominantly inattentive ADHD diagnosed? 

To be diagnosed with ADHD as an adult, you have to have at least five symptoms of either inattention or hyperactivity/impulsivity (or at least five from both categories) that are seriously effing with your daily life, explains Dr. Zylowska. A diagnosis of inattentive ADHD requires someone to have five or more of the inattentive symptoms for at least six months, like missing details, making careless mistakes, having trouble sustaining attention, consistently losing things, and avoiding tasks that take sustained mental effort, according to the DSM-5-TR.

But just reading that list and thinking, Yep, that’s me, doesn’t mean you officially have inattentive ADHD. If you think you do though, your next step would be making an appointment with a mental health professional who specializes in ADHD (if you have no idea where to start, your primary care doc can probably refer you to someone). In order to diagnose you, most mental health professionals will want receipts that you have a history of struggling with inattentive symptoms, Dr. Zylowska says. That might mean asking a family member or a friend to talk about what you were like as a child and whether they’ve noticed you showing any symptoms of inattentive ADHD over the years. Those factors combined with at least five current inattentive symptoms will likely result in an inattentive ADHD diagnosis.

How is predominantly inattentive ADHD treated? 

Though researchers aren’t really sure what causes some people to be diagnosed with one type of ADHD versus another, each type can be managed the same way, says Dr. Zylowska. That usually includes medication and working with a therapist to find techniques and create habits to work around your symptoms, adds Dr. Hamdani. For people with the inattentive type, learning effective ways to plan and organize can be super helpful, she adds.

One strategy therapists often use to help people with ADHD cope is to map out how symptoms show up in their lives and come up with strategies that could help mitigate their impact, explains Dr. Hamdani. Let’s say you’re always misplacing your car keys, which makes leaving for work a total pain. A solution could be placing a hook right by the door, and getting into the habit of hanging your keys there every time you come home. Over time, it’ll make that annoying side effect of your ADHD feel like a nonissue. 

Mindfulness strategies can also be really helpful for people with inattentive ADHD because they can teach you to focus your attention, says Dr. Zylowska. That could look like going for a walk and noticing all the sights, sounds, and smells around you. When your mind inevitably wanders, you’ll practice bringing it back to where you are in that moment and what your senses are experiencing, which can help train you to keep coming back to the task at hand no matter what you’re doing.

The bottom line: Predominantly inattentive ADHD might sound like a whole separate condition, but it’s really just a subtype of ADHD. People who have it have mostly inattentive symptoms that make things like focusing, staying organized, and following directions feel tough. If you think you might have this type of ADHD, it’s a good idea to seek out an official diagnosis so you can get answers and start learning how to manage your symptoms.

The post What Is Inattentive ADHD, and Do I Have It? appeared first on Wondermind.