Mood: Tired of Being Tired (Let’s Talk Depression)

person leaning on wall

Let’s be real—everyone has tough days. You know, the kind where getting out of bed feels like a chore, everything is annoying, and nothing sounds fun. That’s part of being human. But when that heaviness sticks around for weeks and starts messing with your daily life, it might be something more serious: major depressive disorder, or MDD.

MDD is actually more common than you might think, and way more people deal with it than we tend to talk about.

So, what is MDD?

Basically, it’s a type of depression that goes beyond just feeling down now and then. People with MDD feel sad, empty, or numb most of the time, and it lasts for at least two weeks—but usually, it sticks around much longer than that. It can feel like there’s a heavy weight on your chest, making everything—work, school, even texting a friend—feel exhausting.

And it doesn’t always show up as crying or sadness. Sometimes it feels like nothing matters, or like you’re walking around in a fog. It can even make you feel irritated or angry, which surprises a lot of people.

Who does MDD impact?

silhouette of people during sunset

Anyone. Depression doesn’t care how old you are, what you look like, or what your life seems like on the outside. Teens, adults, even kids—it can hit anybody. Some folks are more at risk because of their genetics (where it runs in their family), stressful life events, health issues, or trauma. But other times, it shows up out of nowhere, and that can be super frustrating.

It’s not about being “weak” or “too emotional.” It’s a medical condition—just like asthma or diabetes—and it deserves the same kind of care and attention.

Signs to watch for:

Not everyone experiences depression the same way, but here are some red flags to keep in mind:

photo of person holding alarm clock
  • Feeling sad, hopeless, or just “off” most of the time
  • Losing interest in stuff you used to enjoy
  • Changes in sleep—either not sleeping much or sleeping all the time
  • Eating more or way less than usual
  • Feeling drained, like you’ve got no energy
  • Feeling guilty or worthless, even when you haven’t done anything wrong
  • Trouble focusing or making decisions
  • Thoughts of death or suicide

Even if it’s not all of these, if something feels off for a while, it’s worth paying attention to. You deserve to feel okay—and help is out there.

Why does it happen?

There’s no one answer. Depression is usually a mix of things:

  • Brain chemistry—sometimes the chemicals that help regulate mood get out of balance.
  • Genetics—if others in your family have had depression, you might be more likely to experience it too.
  • Stress—big life changes, money issues, or relationship problems can trigger it.
  • Trauma—things like abuse, loss, or neglect can have long-lasting effects.
  • Health problems—chronic illness or other mental health conditions can play a role, too.

Sometimes there’s a clear cause. Sometimes there’s not. Either way, it’s valid.

Can you treat it?
Absolutely, yes. There’s no magic fix, and it can take time, but treatment helps. Most people start to feel better with the right support.

crop psychologist taking notes during appointment

Here are a few ways people treat MDD:

  • Therapy: Talking with a trained therapist can help you untangle thoughts, work through pain, and learn better coping skills.
  • Medication: Antidepressants can help reset the balance in your brain. They don’t work instantly, but they can make a big difference over time.
  • Lifestyle stuff: Things like sleep, movement, nutrition, self-care, and being around people who care about you can all help.
  • Support: Whether it’s friends, family, or a support group, being connected to others matters, a lot.

The key is not giving up, even if the first thing you try doesn’t work. Healing isn’t always a straight line, but progress is possible.

How to help someone going through it:
If someone you care about is struggling with depression, you don’t have to “fix” them. Just be there. Here are some small but powerful things you can do:

two women sitting on rock facing on body of water and mountain
  • Check in—just a simple “Hey, how are you really doing?” can go a long way.
  • Listen without trying to offer solutions. Sometimes people just need to vent.
  • Gently encourage them to talk to a professional.
  • Remind them they’re not a burden. (A lot of people with MDD feel that way, even if it’s not true.)
  • Be patient. Healing takes time, and good days might come and go.

And if you’re the one who’s struggling right now, please hear this: you are not alone. It might feel like no one gets it, but so many people do—and there are tools and people who can help. Reach out to us at Traini Counseling Group or give us a call at (810)-877-6343.

Wrapping it up:

person standing on hand rails with arms wide open facing the mountains and clouds

Major depressive disorder isn’t something to be ashamed of. It’s not a personality flaw. It’s not something you can just “snap out of.” But it is something that can get better.

Mental health matters, so let’s talk about it honestly. And let’s take care of ourselves—and each other—the best we can.

The Balance of Mental Health

closeup photography of stacked stones

Mental health—it’s a phrase we hear all the time, but what does it actually mean? In simple terms, mental health is about how we think, feel, and behave in our daily lives. It affects our emotions, relationships, work, and even physical health. Just like we take care of our bodies by eating well and exercising, we need to take care of our minds too.

Good mental health doesn’t mean you’re happy all the time or that you never feel stressed or down. It means you’re able to handle the ups and downs of life, maintain healthy relationships, and cope with challenges in a healthy way. It means we have the resilience to bounce back from challenges and the self-awareness to recognize when we need help. On the flip side, when mental health takes a hit, it can make even the simplest tasks feel insurmountable.

The Importance of Mental Health

Let’s be real—life is stressful. Work deadlines, family responsibilities, financial struggles, social pressures, adulting…our daily lives are full of more stressors than we can count. If we don’t take care of our mental health, these stresses can lead to things like anxiety, depression, burnout, or even other effects on our physical health. 

By taking care of our mental health, we can:

  • Handle stress better – You have the resilience to navigate challenges without feeling so overwhelmed.
  • Build stronger relationships – A healthy mind allows you to communicate and connect better with others.
  • Improve productivity – Whether it’s school, work, or personal projects, mental well-being plays a big role in focus and motivation.
  • Feel happier – At the end of the day, good mental health means a better quality of life.

Common Mental Health Challenges

the phrase mental health on a sheet of fabric
  • Anxiety – That constant worry or nervousness that won’t leave you alone? Anxiety can range from mild to severe and sometimes even lead to panic attacks.
  • Depression – More than just feeling sad, depression drains your energy, can make you lose interest in things you once loved, and have a massive impact your daily life.
  • Burnout – That feeling of complete exhaustion and lack of motivation, even when you have a ton to do? Burnout happens when stress becomes too much to handle.
  • Social Anxiety – The fear of being judged or embarrassed in social situations can make everyday interactions feel impossible.
  • Sleep Disorders – Trouble falling asleep, staying asleep, or even sleeping too much? Poor mental health can lead to insomnia and other sleep issues.

Mental health struggles are more common than most people realize. In fact, most of us will struggle with at least one of these challenges in our life. Here are some of the most frequently experienced conditions:

Caring for Your Mental Health

The good news? There are plenty of ways to nurture your mental well-being and increase your resiliency to every day challenges. Here are some simple yet effective strategies:

1. Talk About It

One of the biggest barriers to mental health is silence. If you’re struggling, reach out to someone you trust—whether it’s a friend, family member, or therapist. A simple conversation has the potential to greatly reduce stress and help you unload some of the weight you are carrying around with you. 

2. Prioritize Self-Care

self care isn t selfish signage

Self-care isn’t selfish. It’s necessary. We’ve all heard the saying “you can’t pour from an empty cup”. Self-care actives help us fill that cup back up so we have something to pour. Take time to do things that make you feel good, whether that’s reading, journaling, watching your favorite show, taking a long bath, going to the gym, or going for a walk. Small acts of self-care can make a big difference.

3. Get Moving

Exercise isn’t just for staying in shape—it’s a powerful mood booster. Physical activity releases endorphins, our body’s natural happy chemicals that help relieve our stress level. Even a short walk, some dancing, or stretching session can help.

4. Manage Stress

Stress is unavoidable in our day to day lives, but how you handle it matters. Having dedicated stress relieving methods like deep breathing, meditation, or journaling can have a hugely beneficial impact on our stress levels. Find what works for you and make it part of your routine.

5. Get Enough Sleep

gray and white short coated cat on brown wooden table top

Sleep and mental health are deeply connected. Lack of sleep causes increased stress and anxiety, while good sleep improves mood and energy levels. Having a regular bedtime routine with adequate sleep every night is a great way to improve mental health. 

6. Set Boundaries

Boundaries are healthy, and necessary for good mental health. Saying “no” is a form of self-care that honors your limits, both in your personal and professional lives. Overloading yourself with commitments leads to stress and burnout.

7. Seek Professional Help

If you’re struggling, don’t be afraid to seek help from a mental health professional. Therapy, counseling, or medication (if needed) can be life-changing. Our highly-trained counselors here at The Traini Counseling Group are ready to support you with your mental health goals.

Breaking the Stigma

One of the biggest challenges surrounding mental health is the stigma. Many people feel ashamed or embarrassed to talk about their struggles, for fear that they will be judged. But mental health is just as important as physical health. In fact, mental health and physical health are undeniably interconnected and we must take care of both. If you wouldn’t hesitate to see a doctor for a broken bone, why should seeking help for mental health be any different?

It’s time to normalize conversations about mental well-being. By being open, educating ourselves, and supporting others, we can help break the stigma and create a world where mental health is honored and taken seriously.

Final Thoughts

you are not alone quote board on brown wooden frame

Taking care of your mental health isn’t a one a done deal- it is an ongoing journey for life. Some days will be easier than others, and that’s okay. Just like the ocean tides our mental health ebbs and flows. What’s important is making your well-being a priority. Start small—whether it’s getting more sleep, connecting with a trusted friend, or reaching out for help.

Remember, you’re not in this alone. Mental health matters, and so do you.

Thriving with Bipolar Disorder: Treatment Options to Know About

Living with bipolar disorder can feel like navigating a stormy sea. One day, you’re riding a wave of energy, bursting with ideas and confidence. The next, you’re sinking into a fog of sadness and hopelessness. If this sounds familiar, know that you’re not alone—and most importantly, you’re not powerless. From the high of a manic episode to the low of a depressive episode, these shifts can be exhausting. Finding the right treatments can be challenging and take some time, but it is possible. Treatment options include medications and different types of therapy, as well as lifestyle changes and support systems. So, what medications are used? How does therapy help? Let’s talk about it!

Why Does Treatment Matter? 

Before we dive into specifics, let’s talk about why treatment matters. Bipolar disorder is more than just mood swings. It is an imbalance of important chemicals in our brains called neurotransmitters. These imbalances can be the result of a wide variety of factors, including genetics, trauma, stress, our environment, or lifestyle. These imbalances cause our mood to fluctuate, giving us the characteristic manic and depressive episodes of bipolar disorder.

However, these fluctuations also impact far more than just our mood. They impact our sleep schedule, energy levels, and many other aspects of our day-to-day lives. As we mentioned earlier, this looks different for everyone. Some people have more manic episodes, while others tend to have more depressive episodes. This means that treatments plans must be individually tailored to each person’s unique situation.

Medications: 

We get it, nobody likes the idea of taking medication everyday. However, imagine the toolbox you have in your garage. How much would you be able to do with that toolbox if it only had a hammer in it? Or a screwdriver? Medication is one of the many tools that we carry around in our mental health toolbox. There’s a lot of other tools in there, but they wouldn’t work very well by themselves. By using all of the tools together, we can accomplish a lot more than if we use one tool by itself.

We use medication to help stabilize the chemical imbalances we talked about earlier. This helps even out the ups and downs. Of course, medications aren’t magic. They work best when used alongside the other tools in our toolbox- therapy, lifestyle, self-care, to name a few. But what kinds of medications are used?

red and white medication pills

Mood Stabilizers:

Medications like lithium and lamotrigine, are used to help reduce mood swings of extreme highs to extreme lows. 

Antimanic Agents:

Valproate (valproic acid) and quetiapine are used to help manage manic episodes, but can also be used as maintenance therapy. 

Other Atypical Antipsychotic Medications:

For those who do not respond well to the medications listed above there are other options. These include medications such as aripiprazole, olanzapine, and risperidone. 

What About Side Effects?:

As with any medication that we take, there is a risk for side effects. Some of the more common side effects include: 

  • Nausea and vomiting
  • Decreased appetite or weight gain
  • Fatigue
  • Rashes

It is also important to mention to your provider if you are pregnant or plan to get pregnant in the near future. Some of these medications are not safe to take during pregnancy and your provider can help you navigate that.

Therapy:

woman in black long sleeve shirt sitting on brown wooden chair

We’ve talked about medications so far, but what about therapy? There are a variety of different therapy models that are helpful in managing bipolar disorder. These include Cognitive Behavioral Therapy (CBT), Interpersonal and Social Rhythm Therapy (IPSRT), and Family-Focused Therapy (FFT), as well as many others. What do each of those look like, and how do you decide which is the right one for you? Let’s take a look: 

Cognitive Behavioral Therapy:

CBT focuses on improving the relationships between a person’s thoughts, feelings, and behaviors. The goal is to identify and change thought patterns that fuel depressive or manic episodes. 

Interpersonal and Social Rhythm Therapy:

The main goal of IPSRT is to establish daily routines or schedules in a way that promotes mood stability. This therapy model also focuses on working through potential life situations, such as areas where interpersonal conflicts may arise or where stress may be elevated, to prevent those situations from becoming triggers in the future. 

woman doing hand heart sign

Family-Focused Therapy: 

Unlike CBT and IPSRT, FFT is not an individual therapy model. Instead, it involves important family members and support persons in the therapy process. This may mean parents, significant others, siblings, roommates, or friends. FFT provides a space for these individuals to learn about bipolar disorder, such as symptoms, causes, triggers, etc., and eventually teaches communication and problem solving skills for all who are involved in FFT. 

Lifestyle Changes:

Sometimes, the smallest changes can make the biggest impacts. Little lifestyle changes are an important part of any treatment plan, such as:

-Prioritizing a regular sleep schedule

-Staying active

-Eating a balanced diet

-Practicing self-care

Support Systems:

people doing group hand cheer

Bipolar disorder can feel very isolating. Having a strong social support network can make a world of difference. There are local or online support groups that give you the opportunity to meet others who understand your experiences and can provide support when you need it. Loved ones are also an important aspect of support. By educating them on bipolar disorder, you can give them the tools to better understand your experiences and support you along the way.

Organizations such as National Alliance on Mental Illness or the Depression and Bipolar Support Alliance can help you find support groups nearby Flint, Michigan, as well as other resources for you and your support system. 

What Next?

Like we talked about earlier, the most effective toolbox is the one with all the tools in it. By combining medications, therapy, lifestyle changes, support systems, and many other treatment methods, we can take advantage of all of our tools to create the most effective treatment plan designed uniquely for you.

Our team of advanced clinicians at The Traini Counseling Group are here to walk this journey with you. We can help you figure out what treatment models work best for you and answer all of your questions. Located in Flint, Michigan, we offer individual or group counseling, as well as medication management and GeneSight® Genetic Medication Testing. Please reach out to us here or at (810)-379-9251 to see how we can support you on your journey.

Thriving with ADHD: Medications That Empower Your Mind

ADHD can be a bit of a roller coaster- something you likely already know if you or someone you know has ADHD! Maintaining focus can be an uphill battle on the best of days, making “Adulting” feel nearly impossible. Medications are a powerful tool to lessen those challenges and help level the playing field. Generally, medications are part of a treatment plan that includes therapy and lifestyle changes. Understanding the various options available may seem confusing and intimidating, but it does not need to be! So, let’s simplify it:

Stimulant vs. Non-stimulant:

Stimulants:

Stimulant medications, such as Ritalin, were the first treatment available for ADHD and are still frequently used today. They increase certain chemicals naturally produced in our brains, called neurotransmitters. These chemicals play many key roles in our body, including helping with focus, motivation, and impulse control. We can further break down this group of medications into two groups: Methylphenidate-based medications and Amphetamine-based medications.

Methylphenidate-based

This group includes common medications such as Ritalin and Concerta. They block the absorption of both norepinephrine and dopamine, two of those neurotransmitters that we mentioned earlier. They only take about 30-60 minutes to start working, and are available in a short-acting form (lasts for about 3-4 hours) or an extended release form (lasts 8-10 hours).

Amphetamine-based

Our second group of stimulant medications includes Adderall and Vyvanse. Similar to the Methylphenidate-based stimulants, these medications start working fairly quickly. They are also available in both short and extended release forms. However, they do tend to last longer. The short-acting form lasting for about 6 hours and the extended-release form lasting for about 8-12 hours. 

Side effects:

Generally, stimulants very well-tolerated but do some potential side effects like all medications. These include:

  • Decreased appetite and subsequent weight loss)
  • Increased heart rate
  • Dry mouth
  • Insomnia (especially if taken in the evening/late in the day)
  • Irritability
  • Potential for misuse due to euphoric side effects

Stimulants: The Fine Print

Since stimulants are controlled substances, they come with a few extra hoops to jump through. It is likely that you will need to get a new prescription every month in addition to hurdles specific to your insurance. However, don’t let this deter you- if the medications work for you, they tend to be highly effective and worth the extra effort. 

Non-stimulants:

There are two groups of non-stimulant medications that are used to treat ADHD as well: Norepinephrine reuptake inhibitors (NRIs) and certain antidepressant medications. Whereas stimulants tend to work quickly after one dose, non-stimulants must be taken daily for several weeks to achieve therapeutic effects. This means that these medications tend to provide stable, all-day therapeutic effects. 

NRIs:

The most commonly used medication in this group is Atomoxetine, and it works by increasing the amount of norepinephrine available in the brain. Remember those neurotransmitters that we talked about earlier? Norepinephrine is one of them and plays an important role in our ability to concentrate and perform executive functions.

Antidepressants:

Some common antidepressants can be used to treat ADHD as well, such as Bupropion and Nortriptyline. These medications are particularly beneficial for people who also struggle with depression, which commonly co-occurs with ADHD.

Side effects:

Just like stimulants, non-stimulants medications also have the potential for side effects, such as:

  • Dry mouth
  • Insomnia
  • Decreased appetite
  • Nausea
  • Decreased libido and erectile dysfunction

While these lists of side effects may seem intimidating, it is important to remember that no everyone experiences these side effects. Each person tolerates medication differently, and what works for one person may not work for the next. These side effects can also disappear over time of taking a medication, no longer being an issue once the body is accustomed to it. 

Finding the Right Fit: 

The right treatment plan is different for each person and can take a bit of time and patience to find. Some people benefit from one medication while others may need a combination of medicine, therapy, and lifestyle changes. Each person and their situation is unique, which means that their needs are different from anyone else. A few factors that may influence your choice include:

  • Age and lifestyle: People of all ages respond to medications differently in addition to having different needs at different stages throughout life. 
  • Health history: Your current health and health history can play a big role in deciding which medications are the best fit for you. 
  • Side effects: Some side effects may be more tolerable than others, and some people may experience more or less side effects than other people. It is important to work closely with your provider to find the best medication for you. 
  • Insurance coverage and medication availability: Some medications may be more widely available than others and some insurance companies may cover certain medicines and not others. 

Our highly trained and caring counselors here at The Traini Counseling Group would love to answer your questions and help guide you through the process of finding the correct treatment for you. We offer medication management services in addition to counseling. Please feel free to reach out to us via the Appointment Request Form or phone at (810)-379-9251. 

Anti-Anxiety and Antidepressant Medications: What Should I Know?

We’ve all heard about anxiety and depression, whether we have experienced them ourselves or know someone who has. While it can be common to feel anxious or down at times, these feelings can sometimes be persistent and impact our daily life. When this happens, anti-anxiety and antidepressant medications are two tools that can offer some much-needed relief. But how do they work?  What are the potential side effects? Starting a new medication can be overwhelming and scary, so let’s break it down. 

The Brain and Our Mood:

For us to understand how medication works in the brain, first we must understand what is happening in our brain that is affecting our mood. We know that the brain is a complex network of many electrical signals. These signals are constantly communicating with each other to manage every function in our body. One particularly important job they do is to help maintain a careful balance of certain chemical messengers- neurotransmitters- that help manage our mood. You’ve probably heard of Dopamine and Serotonin? They are two examples of important neurotransmitters that play a big role in regulating our mood, sleep, and motivation- as well as many other important functions. 

Neurotransmitters Not in Balance?

However, when these neurotransmitters are no longer in balance, we begin to experience mood changes like anxiety and depression. There are a variety of reasons for this imbalance, making it difficult for them to fulfill their job of keeping us happy. This is where medications come into play! They help us restore that careful balance of neurotransmitters and improve how we feel.

Restoring the Balance: What Kinds of Medications are Used?

Let’s do a quick overview of which types of medications are used to treat anxiety and depression. The goal of antidepressants is to elevate our mood. Meanwhile, the goal of anti-anxiety medications, aka anxiolytics, is to reduce our stress and anxiety levels. Although there are a few different types, they all work similarly. The medications affect those super important happy chemical messengers (neurotransmitters) in our brain to help restore the balance.

Here are some of the most commonly used medication types:

  • Selective serotonin reuptake inhibitors (SSRIs): Citalopram
  • Serotonin-norepinephrine reuptake inhibitors (SNRIs): Venlafaxine
  • Norepinephrine-dopamine reuptake inhibitors (NDRIs): Buproprion
  • Tricyclic Antidepressants (TCAs): Amitriptyline
  • Monoamine oxidase inhibitors (MAOIs): Isocarboxazid
  • Antihistamine: Hydroxyzine
  • Beta blockers: Propranolol

Which ones are used to treat anxiety and which ones are used to treat depression? Lucky for us, most of them can be used as both an antidepressant and an anxiolytic. Others, such as the antihistamines (Hydroxyzine) or the beta blockers (Propranolol) are more specific to anxiety. 

Maintaining the Balance: Side Effects

One of the most important questions for us to ask when starting a new medication is “What are the potential side effects?”. Side effects can be scary, especially when we do not know to expect them. However, we want you to know that these medications are very safe, but can have some potential side effects just like any medication. In fact, several of these side effects can go away with time as your body gets used to the medication, or there may be ways that we can combat them if they persist. Here are some of the most common side effects:

  • Nausea 
  • Dry mouth
  • Headaches
  • Insomnia or drowsiness
  • Weight changes 
  • Sexual dysfunction

 If you are experiencing any of these side effects or have questions about them, please reach out to us, we are here to help. There are many options and no “one-size fits all” with medication or treatment. Genetic testing, or GeneSight®, is an excellent option to help cut down on the timeline to find a medication that works well with your body and lowers the risk of side effects. This is a simple swab of the inside of your cheek that tells you, based on your genetics, which medications you are more likely to tolerate well or react poorly to. You can read more about it here. 

ETA: How Long Do These Medications Take to Start Working?

That depends. Some of these medications start working immediately (antihistamines for anxiety) and are used on an “as-needed” basis. In contrast, others are used for long-term treatment and may take 2-3 weeks for a noticeable effect and 4-6 weeks for full effectiveness. These longer-term medications are taken daily and subsequently, should not be stopped abruptly. If you feel the need to change or stop your medication, please reach out to us first. Stopping these medications suddenly can lead to some withdrawal symptoms that are unpleasant and, most importantly, avoidable.

I Want More Information, Who Do I Contact?

If you want more information or are curious about your treatment options please reach out to us, via email or phone call. Here at The Traini Counseling Group, we offer counseling services and medication management services with a team of highly trained psychotherapists. Our team is dedicated to helping you and your family thrive mentally and physically here in Flint, MI, and Genesee County.

Maintaining your Mental Health During the Holidays

Frantic shopping, family dinners with awkward conversations, excessive traveling. These are a few of our…least favorite things?

Let’s face it–sometimes the holiday season isn’t all it’s cracked up to be. All the hustle and bustle, grandiose expectations and financial demands can really take a toll on our mental health. That being said, the holiday season shouldn’t deplete your emotional and mental well being. Believe it or not, there are still plenty of ways to have a great time and stay sane during the holidays. 

Stressors During the Holidays

If you’re dreading time with family, finding gifts for everyone on your list, or worrying about the decadent meals and maintaining healthy habits, you’re not alone. According to the American Psychological Association, 45% of Americans would prefer to skip the holiday season entirely! 

So what causes holiday stress? For most people, it’s usually our perceived idea of others’ expectations. By trying to keep up with what we think people expect of us, we tend to make conditions worse for ourselves. We think people expect the perfect gift from us, we think we have to cozy up to that cousin we really don’t like, we think if we don’t contribute 110% to every gathering, we’ll disappoint others.

If your anxiety is going through the roof at the very thought of festivities, don’t fret. Here are a few tips to preserve your mental health.

Tips to Stay Balanced During the Holiday Season

1. Keep some sort of routine. 

Maintaining parts of your daily routine during this stressful time can help you feel more in control and grounded. Go on your daily walk, make sure you get that cup of tea, or take just 20 minutes to yourself. Taking care of your physical health will work wonders in lowering anxiety, depression and stress. 

2. Create boundaries. 

friends gathering, holiday anxiety, Flint, MI Therapy

While the holiday season is a wonderful time for family gatherings, it can also create awkward or unwanted encounters. Remind yourself that you don’t need to put yourself in situations where you feel uncomfortable. If being with family is making you feel low, gather with friends instead, or create your very own holiday traditions. The holidays are for you too!

3. Embrace difficult emotions. 

It’s ok if you don’t feel happy during the holidays. It can sometimes be overbearing to be expected to be “merry.” Whatever you’re feeling, they are valid feelings. It’s ok to have the holiday blues, want to spend time alone or take a step away from some festivities. Valued family members and friends will embrace you whatever your mood.

4. Know it’s OK to ask for help. 

The festive season can be a difficult time for many of us. If you’re feeling overwhelmingly depressed, anxious or unbalanced, we are here for you. Reach out to family, friends, or a mental health professional. 

Holiday anxiety is real, and it’s important that we remind ourselves that many of us are feeling the same thing. This year, take a step back. Remember the things that actually bring you joy, regardless of the season. Is it seeing your favorite people? Spending some quiet time alone? Creating new memories with your family? Whatever it is, make space for what keeps you mentally healthy. And if you ever need some help maintaining your joy, you know who to call. 

Happy holidays from Traini Counseling Group!

Social Media for Mental Health: The Good, The Bad & The Ugly

Social media, love it or hate it, it’s a part of our lives. Man or woman, young or old, shy or outgoing, nearly everyone engages in social media in some way. In fact, the average user spends a little over two hours a day on social media platforms. It seems to be the new way we communicate and engage with those around us; we use it to find friends and potential dates, to join groups to talk about our interests and concerns, to peruse pictures to see what others are up to, what’s trending, and even what’s going on in the world. 

So what does all this mean for our mental health? While we can find a lot of joy in social media, we can also find a lot of hurt and false information that can have a negative impact on our mental well being. 

How can social media be good for mental health?

We’re not here to completely bash social media sites and apps! In fact, social platforms can be excellent for raising awareness about and for normalizing mental health care.

We use Facebook to share mental health resources and tips, the positive impact of counseling and fun happenings in our office. Others use social media to share their mental health struggles and how they’re coping. Over the years, we’ve seen more and more people reach out to each other over social media, combating loneliness and destigmatizing a wide range of mental illnesses.

How can social media be bad for mental health?

Social Media and Mental Health, Flint, MI Therapy

As you probably already know, social media also has its dark side and can have a negative effect on your mental health. While social media can promote information that is fake, or simply untrue, much of it is in fact, factual. However, this information can be taken out of context or worse, not individualized to the whole person. At face value, this generalized information can be harmful to a person struggling with mental health issues.

Comparatively, here at Triani Counseling, we do extensive work on history gathering of each person’s current and past medical health issues, traumas, high-risk behaviors, if any, and many other factors before we ever begin treatment. When searching for mental health care, it’s imperative that a health care provider assesses you as an individual. 

What are some recent trends in social media that can be harmful?

You may have encountered such things on TikTok or Instagram like “gentle parenting” or reels of young people showing their symptoms or tics of Tourette syndrome or borderline personality disorder (BPD.)  In some cases, being inundated by this information can promote harmful thinking or actions. For example, as a parent watching gentle parenting reels, you may think that this is the ONLY way to parent and other parenting styles are harmful. People watching #TS or #BPD videos may have aggravated symptoms and be inclined to self-diagnose.  

Overall, these “at-home” treatment options or schools of thought can be damaging. As providers, our big fear is that self-treatment is not as impactful as it truly needs to be for certain folks, leading to time wasted and symptoms exacerbated.

How can you combat the harmful effects of social media?

Fact check everything if you’re going to take it to heart! There can be some very good information out there (and there usually is!) However, take caution. Social media should be used as a tool to begin further research between oneself and their provider.

Clinical Director of Traini Counseling and LCSW Yasmin Al-Traini’s advice is to:

  • Take the information you read and hear and present it to your practitioners and
  • Use the information as a jumping off point to your own research. Pull from research that is publicly published in journals.

Fact checking is made free and very accessible these days through databases such as Google Scholar. As clinicians, we use Google Scholar to pull evidence based studies and up-to-date information.

Why do you need to connect with a mental health professional?

At the end of the day, clinicians are held to an oath of ethical and professional standards. Social media influencers are not. Even “clinicians” on social media may be operating under personal accounts or pages, and are not speaking to you as an individual, but rather in a very general and, possibly, inapplicable manner.

Remember, don’t over immerse yourself in information which can be overwhelming at such high volumes and therefore, damaging. Take a break from social media every once in a while. 

If you’re struggling with mental health issues, please reach out! We, as licensed, educated and fact checking clinicians, are here to treat you as an individual with a unique history, needs and goals. 

EMDR Therapy: How Can It Help Me?

Welcome! You’re probably reading this article because you’ve made the decision to start therapy, which is a huge step forward for your mental health. Or, maybe you haven’t quite decided to start, but you’re researching options, looking into what types of therapy may be best for you and what exactly they entail. 

At Traini Counseling Group, we’re pleased to now offer eye movement desensitization and reprocessing therapy, also known as EMDR therapy. In this blog post, we’ll cover the basics of EMDR therapy, what it involves and who it best benefits. 

What is EMDR Therapy?

Eye movement desensitization and reprocessing (EMDR) therapy is a psychotherapy technique and treatment option most often used with people who suffer from post-traumatic stress disorder (PTSD,) anxiety, panic, or trauma. This highly reputable and effective therapy provides a safe way for people to reconnect with thoughts, images, emotions, and body sensations associated with their trauma. This in turn allows the brain to naturally “heal” and move toward adaptive resolutions. 

EMDR therapy uses bilateral stimulation, like eye movements, taps or tones, to help you focus on the physical sensations while at the same time noticing any feelings, thoughts, emotions or memories that come to mind when thinking about your trauma. This helps the brain actually process distressing memories rather than stay “stuck” in the trauma, eventually helping you heal from painful past events, anxieties or thoughts.

What Does EMDR Therapy Involve?

EMDR therapy consists of eight phases. These are:

Journaling, EMDR Therapy, Flint, MI
  • History-taking sessions where you and your therapist develop a treatment plan, discuss what traumatic events or traumatic memories you wish to target and what skills and behaviors you’ll learn to develop. 
  • Client preparation sessions, where you’ll be taught stress relief techniques to use during and between sessions.
  • Assessment, desensitization, installation, and body scan. This is the core of EMDR therapy, where you’ll practice the therapy by focusing on vivid images related to your traumatic experience, negative beliefs about yourself and any emotions or bodily sensations you are feeling during the assessments. This is where the bilateral stimulation is used and you focus on establishing positive thoughts.
  • Closure. You’ll be asked to keep a journal for a week, documenting any time you feel trauma, anxieties or panic arise, and what positive beliefs and other coping mechanisms you used to effectively calm yourself.
  • The last reevaluation phase assesses the progress you have made so far and what past, present and future situations may continue to cause you stress or trauma. 

Who Can Benefit from EMDR Therapy?

Anyone can participate and learn from EMDR therapy, but those who can particularly benefit from EMDR are those who suffer from PTSD, mood disorders, such as anxiety and depression, substance abuse and any other traumas. 

Those who have lived through such distressing life experiences such as sexual abuse or rape, combat trauma, childhood trauma, and/or life-threatening situations in particular can gain health, happiness and insight through EMDR therapy.

Where Can I Find an EMDR Therapist?

At Traini Counseling Group, we offer EMDR therapy. Some of our exceptional licensed therapists specialize in EMDR therapy and happily serve the community of Flint, MI and Genesee County. To contact us and set up an appointment, please click here. If you’d like to learn more about EMDR therapy, visit the official EMDR website here.

5 Self-Care Tips for Parents During Summer Break

For many, especially children, summer break means no school, vacations, beautiful weather and time with family and friends. For parents on the other hand, summer can mean a time of anxiety, chaotic schedules, noisy households and little downtime. As parents ourselves, we understand that summertime can be both a wonderful season and a one that may cause burnout.

To help you better enjoy this summer with your kids, here are five self-care tips to preserve your mental health this season. 

1. Get active outdoors.

Summertime is the perfect time to work on your physical health by getting active outside. As you may already know, physical activity releases those feel good chemicals called endorphins that helps us feel good. Take the kids to the park or a nature preserve (our favorites are Bluebell Beach and For Mar Nature Preserve here in Flint) and enjoy spending time outside and away from electronics.   

2. Spend time with loved ones alone. 

With playdates, birthday parties, sports practices, games and everything in-between, it may seem like your kids have a social life but yours is looking a little shabby (or nonexistent.) Make sure you get some social time too! Try to designate a time at least once a week to see a friend, family member, spouse or date without the kiddos. 

3. Set a sleep schedule.

The sun is up earlier and stays up later, but that doesn’t mean bedtimes need to go completely bust. Summertime bedtimes might be different from school bedtimes, but make sure everyone still maintains a bedtime. Not only is this good for kids, it’s also important for you as a parent. A little time to yourself at night can do wonders, plus it’s important you get enough sleep as well. 

4. Plan ahead. 

Speaking of setting schedules, reduce stress levels by planning summer activities ahead. If you’re planning on a vacation, give yourself plenty of time to book hotels, activities and pack. Even if it’s just a day activity, you’ll save yourself a headache by planning ahead instead of scrambling at the last minute. Check out activities at the Flint Children’s Museum, plan a trip to the farmer’s market, or even reserve a spot at the Lake Shore.

5. Carve out time for yourself. 

Last, but not least, remember to take time out of your busy summer schedule for yourself. Whether this is just 30 minutes at night or in the morning, a block of time during the week while the kids are at a summer activity, or a day you pick out during the month, make sure this time is spent doing something you want to do and not just chores. Meditate, take a bath, start a gratitude journal, read, go to your favorite coffee place, craft, whatever! Just make sure it’s something that brings you happiness and a sense of peace.

As parents and mental health professionals here at Traini Counseling Group, we know that summer is a mixed blessing. It’s wonderful to have more time to enjoy our kids, but also overwhelming to suddenly juggle everyday life, work and very active children. We hope that these self-care tips can help ease that stress, but also know that we’re here for you if you find yourself struggling with overwhelming anxiety, depression, or other mental health issues. 

Have a wonderful summer!

The Traini Counseling Group

Why Should You or Your Child Get Tested for ADHD?

Do you often find yourself frustrated at work or school? Do you find yourself trying to multitask, but never really “finishing” anything? Or maybe you stumble in social situations, or find it hard to connect with others. Maybe you don’t share these traits, but your child does; maybe they struggle to connect with their peers. Maybe you get notes from the teacher, mentioning their inability to sit still or focus on assignments that should normally be in their wheelhouse. 

If any of these characteristics sound familiar, it may be that you or your child struggle with Attention Deficit Hyperactivity Disorder, commonly known as ADHD. You hear from family, friends and teachers that you should get a diagnosis for yourself or your child. But maybe you’re in a bind. Maybe your insurance doesn’t cover an ADHD assessment, or you don’t have the time and resources to dedicate to a thorough assessment right now. Or, maybe you simply don’t see the benefit of a diagnosis. 

So why should you or your child get tested for ADHD? What exactly are the benefits of an Attention Deficit Disorder diagnosis? 

The Major Benefits of an Accurate ADHD Diagnosis

In a study by the Journal of Attention Disorders, participants who were diagnosed with Attention Deficit Hyperactivity Disorder were compared to those who showed signs of ADHD but didn’t receive a diagnosis. Those who received an accurate diagnosis showed higher self-esteem, 20% less productivity loss, 16% less “activity-level impairment” and five points less on the Sheehan Disability scale.

ADHD Diagnosis Benefits, Flint, MI

So, what exactly does that mean? Overall, it seems that diagnosis and treatment of a neurodevelopmental disorder like ADHD can greatly enhance an individual’s life. 

Academic/Professional Benefits to Getting an ADHD Assessment 

Careless mistakes as a result of inattentiveness, impulsive behavior and inhibited executive functions caused by ADHD can greatly impact an adult’s career, ability to get hired, and/or succeed in academics. Similarly, children in school can perform poorly, struggle with anxiety and stress, and feel guilty for not achieving at the level of their peers. 

Those who get an ADHD diagnosis can:

  • Be eligible for student accomodations
  • Create treatment plans that help build structure, organization and routine
  • Improve productivity by getting help to organize your workspace, study area or classroom
  • Improve academic success with 504 Plans, tutoring and special education programs

Keep in mind, these are just a few benefits to getting you or your child diagnosed by a health professional. 

Social Benefits of Getting Tested for ADHD

ADHD can often cause relationship issues. Forgetting important things, getting upset over minor issues, chronic feelings of guilt and blame can make any individual with ADHD, regardless of age, struggle to connect or stay connected to others. So what benefits can a child or adult who gets an ADHD assessment and diagnosis look forward to?

ADHD Testing for Children, Flint, MI

Those who seek help with ADHD can find treatment plans that help them:

  • Become better at reading social cues and become more included in social settings
  • Check impulsivity and become “more in the moment” 
  • Actively engage in group activities, encouraging turn-taking and communication
  • Become a better partner, parent, friend and/or family member

Again, these are just a few examples of the benefits of ADHD assessments for adults and children and ADHD treatment plans. 

So, what are the next steps?

If you find you or your child’s daily activities hampered by symptoms of hyperactivity, inattention, mood swings or other symptoms of ADHD, reach out to our psychologists at Traini Counseling Group. We’re here to help you and your children succeed across all areas of life. We can’t wait to help you or your child achieve the life you/they deserve!