depression

Disenfranchised Grief: When Loss is Not Acknowledged

Disenfranchised Grief: When Loss is Not Acknowledged

Grief, although often misunderstood, is the natural response to loss.

It’s the name we give to the cluster of emotional, physical, and mental changes we go through when we lose someone or something. The first thing you might think of is someone passing away.

However, there are many, many forms of loss. Some of these instances, when grief goes unnoticed or invalidated, lead to a phenomenon known as disenfranchised grief.

Disenfranchised grief occurs when the loss experienced by an individual is not acknowledged or supported by society, limiting their ability to mourn openly or privately.

The concept of disenfranchised grief was originally coined by Kenneth Doka in his book Disenfranchised Grief: Recognizing Hidden Sorrow. He describes three ways in which grief can be disenfranchised, or disconnected. As you navigate your own relationship to grief, I hope learning about these can be helpful.

How to Get Through the Day When You're Depressed

How to Get Through the Day When You're Depressed

If you have lived with depression for any amount of time, you know the frustrating and exhausting experience of acting like your usual self. Basic tasks take all your energy. You’re irritable, disinterested, and moody. But people seem to only want the “normal” version of you, so you keep this struggle to yourself.

Inside, you can hardly remember the last time you were that person.

Unfortunately, we can’t pause the outside world so we can calm our inner world. Solutions like therapy and medication can be successful, but they take time to work.

Instead of waiting around for your depression to disappear, buy yourself some time by practicing strategies that help you get through the day.

The Least Wonderful Time of the Year: Seasonal Depression and How to Cope with it

The Least Wonderful Time of the Year: Seasonal Depression and How to Cope with it

Cozy sweaters. Hot chocolate. Holidays focused on food and gifts. Waking up to a snow-covered lawn. For some people, winter is the literal best time of year. But it’s a whole different story for the SAD people. The winter months bring about colder weather and shorter days, which means seasonal depression/anxiety or (SAD) seasonal affective disorder for some people.

How to Find a Therapist

How to Find a Therapist

Even if you have the resources of time, money, and energy.

And you know what questions to ask.

And your social anxiety/depression/phone dysphoria/stress/overwhelm isn’t getting in the way — it can be really hard to find a therapist.

According to a 2018 study by Mental Health America, California ranks 24th in the nation in terms of prevalence of mental health issues and correlated access to care.

Let's say you've tried everything else. You've spoken to friends and family. You've tried making changes in your habits. You've read every book, or at least every online article about your issue. And you've decided it's time for more individualized, professional help.

You may be completely willing to give therapy a try, but there’s one pressing question: how do you find a therapist?

With so many options, it almost seems too daunting to even try to find one. Fortunately, when you break it down, you can easily find a therapist and get the help you need.

How to Forge Your Own Path When You Feel Left Behind by Your Peers

How to Forge Your Own Path When You Feel Left Behind by Your Peers

Does it feel like no matter what you do, you aren’t accomplishing as much as your peers?

If you’re feeling left behind, you aren’t alone. It’s common for everyone to experience this mindset from time to time, especially young people. Early adulthood is a time when many people are exploring their place in the world.

What we don't hear about as often, are the people who later in life are changing careers, exploring their sexuality, or moving to a new city -- without it being framed as a gimmick, an anomaly, or some Under the Tuscan Sun BS.

The truth is, any choice you make deliberately is the right choice for you.

Straddling two worlds: Fostering Immigrant Communities of Healing

Straddling two worlds: Fostering Immigrant Communities of Healing

In so many recent conversations, I’ve heard about the specific challenges experienced by immigrant communities and first- and second-generation Americans. Like so many things, putting a name and framework to a cluster of experiences can be immensely healing.

For many of us, we don’t realize the impact of this identity — until we do.

It’s a strange experience trying to pay back an invaluable debt that you didn’t really ask for but very much appreciate.

I spoke with Lindsey Phillips at Counseling Today about what it’s like to work with my community therapeutically. She ended up writing an excellent article about the specific mental health challenges experienced by first- and second-generation Americans and how we can find healing.

When Self-Care Becomes Self-Sabotage

When Self-Care Becomes Self-Sabotage

It can be hard to tell, but sometimes our “self-care” routines are bordering on self-sabotage, and they’re not good for us at all. While it is essential to treat yourself from time to time, and also create an environment that isn’t toxic and burning you out, it’s just as important to recognize when your habits start holding you back.

Everyday self-care routines can become harmful if they’re done too frequently, or for the wrong reasons.

#FirstGenerationProblems: It Matters Where You Come From

#FirstGenerationProblems: It Matters Where You Come From

Sure, all kinds of parents can be over-protective. Some families may expect you to work (or stay home) depending on your age, gender, or the type of work you want to do. But immigrant communities have an added layer of stress built in, that other people don’t have to contend with. Getting a car or a diploma means so much more to us, and it may not necessarily be seen as a good thing.

Parents are acculturating at a different rate than their kids who are born or raised in America, and they really just want what’s best for you. But the accompanying ambivalence and inner conflict can lead to internalized feelings of unease, and can impact so many aspects of your life and relationships.

Things like choosing a more “palatable” name, only speaking English, choosing an unexpected career, avoiding cultural social circles, or even your romantic preferences are all places this conflict can manifest.

Add to Cart: What Are You Really Shopping For?

Add to Cart: What Are You Really Shopping For?

Sometimes, your day just really sucks. So you re-do your most recent Postmates order, put your favorite Broad City episode on for the eighty millionth time, and open up ASOS to look at the new arrivals. Two hours later, you’ve spent all your grocery money for the week on the cute shoes you felt like you absolutely needed. (They sold out last time!)

What if You Made Friends with Your Depression?

What if You Made Friends with Your Depression?

If you’ve been living with depression, you have probably tried everything to get rid of it.

It’s not as easy as just “cheering up” or “focusing on the positive,” is it? Well-meaning friends and family love giving this advice, but obviously if you could, you would have by now! Instead, you’ve tried distracting yourself by trying to constantly have fun, avoiding uncomfortable situations and focusing on anything that could be considered “self-care” (whatever that means), or just giving in and staying in bed, hoping it would clear up.

Sometimes that works! But inevitably, it comes back. Then you’re not only depressed, but frustrated that you’ve “let” depression take over again, which makes you even more depressed, irritable, and exhausted.

It’s totally normal to avoid things that make us feel uncomfortable. Whether it’s physical pain like a toothache, or something hitting us in our emotional gut, like a bill we can’t afford to pay. For some, if left unchecked, this can lead to even more depression. Avoidance and procrastination can tend to make things worse, despite the fact that they are usually just coping mechanisms for situations that are overwhelming or feel out of our control.

How New Traditions Can Help with Holiday Depression

How New Traditions Can Help with Holiday Depression

If the end-of-the-year holiday traditions are bringing up conflicted feelings for you, you’re not alone. For many people, feelings of nostalgia can bring up regret; trying to create (or re-create) community can feel isolating; and even joyful activities can remind us of old pains that we usually try to ignore.

Anyone who has tried to maintain a holiday tradition in the wake of a loss or major life change can tell you: Trying to keep things as they were is its own kind of torture.

When to Check on Your Strongest Friend

When to Check on Your Strongest Friend

We need to feel discomfort first, for it to go away. This doesn’t mean you have to dwell on it for days or weeks. In fact, you’ll be surprised at how even a 20-minute conversation with someone who is listening can ease your pain. Here are some questions you can ask.

Watching Your Bloopers vs Your Highlights

Watching Your Bloopers vs Your Highlights

What's more fun? Watching the "highlight reel" or the "blooper reel" of life?

Does it help you personally to relive the times you **nailed it**, or to dissect the times you screwed up? To celebrate your success, or to wallow in your failure? Which is more useful? More educational? More revealing?

Frustrated That Your Goal-Setting Isn't Working?

Frustrated That Your Goal-Setting Isn't Working?

If your goal-setting isn't working, it might be because you're focusing on the wrong tasks. Have you ever set a deadline...and then kept moving it? Do you want to be a marathon runner but don't know where to start? Use this guide to figure out how to bridge the gap between where you are and where you want to be.

How to Identify Your Own Toxic Behavior

How to Identify Your Own Toxic Behavior

Aren't we as adults accountable for our own actions? But then, isn't everyone else responsible for theirs?

I recently spoke with Annamarie Higley at Brit + Co about how to identify our own toxic behavior. I think of this as our secret weapon when we're ready to try therapy.

I Think I'm Feeling Burnt Out. What Do I Do?

I Think I'm Feeling Burnt Out. What Do I Do?

No one has a stress-free job (or life), even though some people's Instagram accounts would have you believe that. 

Setting up built-in reinforcements to protect you from routine stress is essential to preventing burn out. We need to decompress, recharge, and get ready for the next challenge.

The Nice Person's Guide to Setting Boundaries

The Nice Person's Guide to Setting Boundaries

Yeah, ok. You keep hearing about "the importance of setting boundaries" and you kind of have an idea of what people mean by that. (It's just saying "no" a lot more frequently....right?)  

How do you set limits without hurting people's feelings? Especially when you don't even intend to be hurtful, but people take it the wrong way? Sometimes it feels easier to just give in and hope the other person notices that they're asking too much.