Cyndi Turner's Blog, page 9

What Is International Survivors of Suicide Loss Day?

This year, November 19 is International Survivors of Suicide Loss Day. This day is set aside to remember those lost to suicide and support those struggling with mental health or addiction. Suicide is a global problem that touches everyone in one way or another.

In 2020, there were 1.2 million suicide attempts in the United States. Suicide does not discriminate; it affects people of all ages, genders, races, and religions.

However, some things can help prevent suicide. One of the most important things anyone can do is to educate themselves about the signs of self-harm and suicide. By recognizing the warning signs, you can intervene and get someone depression treatment or other help they need before it’s too late.

When Did International Survivors of Suicide Loss Day Begin?

International Survivors of Suicide Loss Day started in 1999 to remember those lost to suicide and support those who are struggling. The day is always held on the Saturday before Thanksgiving in the United States.

This day is important because it helps to break the stigma around suicide. It also provides an opportunity for those affected by suicide to connect with others who understand what they are going through.

What Are the Warning Signs of Suicide?

There are many warning signs of suicide. Some warning signs are more obvious than others. Warning signs that someone may be considering suicide include:

Talking about wanting to die or hurt themselvesExpressing feelings of hopelessnessTalking about being a burden to othersIncreasing alcohol or drug abuseWithdrawing from friends and activitiesChanges in eating or sleeping habitsGiving away prized possessionsSayings like “It would be better if I wasn’t here” or “I wish I could go to sleep and never wake up.”

If you see any warning signs in yourself or someone you know, don’t hesitate to reach out for help. There are many resources available to help people who are struggling with mental health or addiction. The 988 Suicide and Crisis Lifeline is a 24/7 hotline that provides free and confidential support for people in distress; you can dial “988” to find help. You can also text “TALK” to 741741 to reach the Crisis Text Line 24/7. These resources can provide support and direction for you or someone you know who may be struggling.

Getting Involved on International Survivors of Suicide Loss Day

International Survivors of Suicide Loss Day is a day for everyone who has been affected by suicide. There are many ways to get involved. Here are some ideas:

Share your story – Sometimes, the most powerful thing you can do is share your story with others. This can help break the stigma around mental health and suicide and help others who are struggling to feel less alone. You can share your story on social media or write a blog post or article about your experience.Educate yourself and others – Take some time to learn more about suicide and mental health. This can help you be better prepared to support someone who is struggling. You can also use this knowledge to help educate others about the signs of suicide and how to get help.Support a friend or loved one – If you know someone who is struggling, reach out to them and offer your support. Sometimes just knowing that someone cares can make all the difference. You can also encourage them to seek professional help if they struggle with mental health or addiction.Donate to a suicide prevention charity – Many organizations are working to prevent suicide. You can donate to one of these organizations to help support their work.Volunteer your time – If you have the time, you can volunteer with a local organization that works to prevent suicide. This can be a great way to help others while also getting support and understanding from those who have been affected by suicide.Reach out if You Need Help

If you are having thoughts of self-harm or suicide, reach out for help by calling 988 or texting TALK to 741741 now. If you are struggling with your mental health or addiction, there are many resources available to help you get the treatment and support you need in your pursuit of a happier future.

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Insight Into Action Named Loudoun Small Business of the Year

Insight Into Action Named Loudoun Small Business of the Year

Author: Renss Greene
Published: Nov 7, 2022
Updated: Nov 8, 2022

Ashburn-based mental health clinic Insight Into Action Therapy was crowned Loudoun’s Small Business of the Year at the Loudoun Chamber’s 28th annual Small Business Awards Friday, Nov. 4.

The business, which offers outpatient mental health, addiction treatment, psychological and psychiatric services, was selected from among the winners in six small business categories. They won in the health and wellness business category, placing them in competition with the winners in the virtual business, destination business, nonprofit organization, main street business, and superior service business categories.

Co-founders Craig James and Cyndi Turner said while they founded Insight Into Action in 2014—putting their homes up as collateral to finance the business—they have worked together for more than 20 years.

“Being a therapist is not what you go to school for, you’re born with it,” James said.

“Craig and I have, I think, one of the best jobs in the world—we get to help people in our community,” Turner said.

FreshEye Innovative Solutions founder Jaclyn O’Brien Gardner was also honored twice, both as Loudoun’s Top Entrepreneur of the Year, and when her Ashburn-based bookkeeping firm was named Virtual Business of the Year. She said the business was born out of her own struggles with Lyme Disease—she decided to try opening her own business while coping with the disease. And she recalled her newborn daughter, now a toddler, spending her first 10 months of life in the hospital fighting for her life through five open heart surgeries. She said the reason it worked out is “because of God, and that was the path that I was supposed to be on.”

“When you focus on relationships and you’re on the right path, things just start to naturally align and to work out,” she said. “And they’re not always easy. Don’t get defeated. Just keep pushing through.”

And Hamilton-based Watermark Woods Native Plants, in addition to winning Main Street Business of the Year, won the People’s Choice Award after online public voting. Loudoun Chamber President and CEO Tony Howard said the public voted for their favorite finalist in each category, this year casting more than 16,600 votes.

Watermark Woods owner and Loudoun Wildlife Conservancy President Julie Borneman said she started the business because there was no other place nearby to buy quality, pesticide-free plants native to Northern Virginia.

“I think the People’s Choice Award also speaks to the fact that we have great people—both our customers and the people who work for Watermark Woods that keep the customers coming back and spending countless hours with them, and counseling them on plants and what’s the best thing to do for their yard, their wildlife, and good for the ecology,” she said.

Morven Park was named this year’s Destination Business of the Year. Executive Director Stacey Metcalfe said she likes to call it “Loudoun County’s back yard,” and credited her “small but very might team” who seek to keep alive the vision of Marguerite Davis and the Westmoreland Davis Memorial Foundation to open the property to the community.

“I would like to dedicate this award to my team, and actually to our families who miss us when we’re working those long hours, but they know that we have crazy passion and love for our happy place,” Metcalfe said.

Philanthropic fundraising and giving circle 100WomenStrong was named Nonprofit Organization of the Year. Founder Karen Schaufeld said this year, the group passed $3.5 million in funding for Loudoun nonprofits since its creation.

“The reality is, we all have a beautiful voice, we’re all working hard in the community, we all care about it—it’s collective,” she said. “And we get to support wonderful nonprofits that are all doing collective work as well.”

And You’ve Got Maids of Northern Virginia was named the Superior Services Business of the Year. Owner and Loudoun Literacy Council board member Natasha Magrath said her company goes beyond cleaning—among other things, they also do food drives for Loudoun Hunger Relief, a children’s book drive for the Loudoun Literacy Council, and once a quarter close the office for a day while the whole company goes out to volunteer.

“All the finalists tonight, remember, we are all winners and achievers. Each one of us is unique in what we do,” she said. “This award that I am holding in my hand tonight does not belong to me. It belongs to all my employees.”

“I have so much love and respect for our small business community. It is an honor to be here to help celebrate our small business award finalists and winners,” co-host and Business Brand Ambassador founder Erica Rowe said.

“Everyone here is, in my eyes, truly a winner here tonight,” Loudoun Chamber President and CEO Tony Howard said.

All of the four finalists in each category were honored at the event Friday night in a ballroom at the Washington Dulles Marriott.

Virtual Business of the Year finalists included ARM Consulting, Lifecycle Sherlock, and BB Insurance.

Destination Business of the Year finalists included EatLoco Farmers Market, Escape Room LoCo, and Stone Gables Bed and Breakfast.

Nonprofit Organization of the Year finalists included Legacy Farms, the Loudoun Wildlife Conservancy and P.A.S.T.A., Peers and Students Taking Action.

Main Street Business of the Year finalists included The Difference Baker, GAM Graphics and Marketing, and SpeedPro Northern Virginia.

Superior Service Business of the Year finalists included the CEO Consulting Group, Dulles South Chantilly Automotive, and Toth Financial.

Health and Wellness Business of the Year finalists included Athari Biosciences, Dulles Life Smiles, and The Dental Co. of Leesburg.

And finalists for Loudoun’s Top Entrepreneur of the Year included Text P2P founder Greg Armfield, CEO Consulting Group founder Tina Johnson, and Cork & Keg Tours founder Renee Ventrice.

Original Article:

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Insight Into Action Therapy Wins 2022 Small Business of the Year at the Loudoun Chamber’s 28th Annual Loudoun Small Business Awards

Insight Into Action Therapy Wins 2022 Small Business of the Year at the Loudoun Chamber’s 28th Annual Loudoun Small Business Awards

Author: Andrea Winey
Published: November 7, 2022

Lansdowne, Virginia – The Loudoun Chamber of Commerce hosted the 28th Annual Loudoun Small Business Awards on Friday, November 4, 2022, at the Westfields Marriott in Chantilly with over 500 guests present.

This sold-out event was a celebration of the hard-working small business, nonprofits, and entrepreneurs in Loudoun. The 2022 finalists and winners were chosen by several blue-ribbon committees of Loudoun’s top business leaders and industry experts, who all carefully reviewed the nearly 100 applications for Loudoun’s most prestigious honor.

“Loudon County is blessed to have so many outstanding small businesses, entrepreneurs and nonprofit leaders. This was abundantly evident on Friday evening, as the Loudoun community celebrated our 2022 Loudoun Small Business Award finalists and honorees. Though they come from different backgrounds and work in different industries, each one of our award finalists has an incredible passion for what they do and a commitment to our community that has made Loudoun a world class community to live, work and grow our business,” said Tony Howard, President & CEO.

2022 Finalists and Winners

People’s Choice Award Winner, Sponsored by BCT-The Community’s Bank: Watermark Woods Native Plants

Loudoun 2022 Small Business of the Year, Sponsored by One Hour Heating & Air: Insight Into Action Therapy

Loudoun 2022 Exceptional Entrepreneur of the Year, Sponsored by Atlantic Union Bank

Jaclyn O’Brien Gardner, FreshEye Innovative Solutions – WINNER Greg Armfield, TextP2PTina Johnson, CEO Consulting Group LLCReneé Ventrice, Cork and Keg Tours

Superior Service Business of the Year Finalists, Sponsored by House Cleaning Heroes

You’ve Got Maids of Northern Virginia – WINNER CEO Consulting Group, LLCDulles South Chantilly AutomotiveToth Financial Advisory Corporation

Destination Business of the Year Finalists, Sponsored by Bank of Clarke County

Morven Park – WINNER EatLoCo LLCEscape Room LoCoStone Gables Bed & Breakfast

Health & Wellness Business of the Year Finalists, Sponsored by Old Dominion National Bank

Insight Into Action Therapy – WINNER Athari BioSciences, Inc.Dulles Life SmilesThe Dental Company of Leesburg

Virtual Business of the Year Finalists, Sponsored by Backflow Technology

FreshEye Innovative Solutions – WINNER ARM Consulting, LLCBB Insurance, LLCLifecycle Sherlock

Nonprofit Organization of the Year Finalists, Sponsored by the Claude Moore Charitable Foundation

100WomenStrong – WINNER Legacy FarmsLoudoun Wildlife ConservancyPASTA (Peers and Students Taking Action)

Main Street Business of the Year Finalists, Sponsored by MainStreet Bank

Watermark Woods – Native Plants – WINNER A.M (Graphics and Marketing)SpeedPro Northern VirginiaThe Difference Baker

Thank you to the sponsors for this event:

Signature Sponsor, One Hour Heating & Air; Gala Sponsor, Women’s CEO Business School;

Platinum Sponsors, Backflow Technology, Bank of Clarke County, BCT-The Community’s Bank, Claude Moore Charitable Foundation, House Cleaning Heroes, MainStreet Bank, Old Dominion National Bank;

Dessert Sponsor, Morven Park; Reception Sponsor, Northwest Federal Credit Union; Media Sponsor, Loudoun Times-Mirror; Photography Sponsor, Alex Mangione Photography; Floral Sponsor, Open Blooms; Program Sponsor, Copy General;

Gold Sponsors, ARM Consulting, Athari BioSciences, Inc, BBSI | Tysons Corner, CroppMetcalfe, Loudoun Now, M & T Bank, National Sports Medicine Institute, Sandy Spring Bank, SpeedPro Imaging, You’ve Got Maids of Northern VA;

Business and Community Partners, Economic Development Authority of Loudoun County, VA and Loudoun County Department of Economic Development.

Learn more about the Loudoun Chamber of Commerce, the voice of business for the Loudoun and regional business community, on their website, www.LoudounChamber.org.

 

Original Article: https://www.loudounchamber.org/28th-annual-loudoun-small-business-awards-winners-finalists/

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Interview with Moderation Management

Holidays and Moderation: Is That An Oxymoron?: An Interview with Master Addictions Counselor, Cyndi Turner

Author: Mary Reid
Published: November 8, 2022

Is moderate drinking possible over the holidays, or should I just wait until next year?

Moderation is possible any time of the year! You just need a commitment and a plan. If you are a regular drinker, there is always a holiday, celebration, or event where alcohol will be present. If you are questioning whether to try moderation, it sounds like you are already thinking about it. Now is the best time. You get to decide what you want it to look like.

How can “Moderation Management (MM)” help me to reduce drinking?

My go-to recommendation for those who want to reduce their drinking is Moderation Management. Their website www.moderation.org has a wealth of information, tools, and resources to have a better relationship with alcohol. There is a list of support meetings, Moderation Friendly therapists, and programs like Kickstart and Dryuary that offer additional support for people wanting to practice alcohol moderation.

The holidays are difficult for me. Everyone seems joyous, but I’m usually stressed or sad. How can I manage my emotions without over-drinking?

Alcohol should never be used to manage emotions—it is a depressant that interferes with neurotransmitters like dopamine and serotonin that allow us to feel pleasure. Our bodies are designed to release certain chemicals that allow us to process stress, trauma, and grief. Drinking actually prolongs negative feelings and interrupts the body’s natural healing process.

One of best things a person can do to manage emotions is to talk with someone. Just the act of talking shifts the feeling from the emotional part of the brain to the logical part. Sharing with another person also helps us to feel less isolated, prevents ruminating, comes up with solutions, and gives us perspective. Reach out to a person before reaching for a drink.

During the holidays, I feel social pressure to drink and celebrate. Should I decline invitations and just stay home?

That is a great question. If the event is focused on alcohol and becoming intoxicated, that might be a good invitation to turn down. But make sure to plan something else you will enjoy. If you stay home and feel like you are missing out, you may wind up drinking alone and feeling more miserable.

If there is an event where you have over drank in the past, bring a support person who knows your moderation goal. You may be surprised that while some are drinking, they might only be sipping one or two drinks. An important moderation tool is to keep your BAC (blood alcohol concentration) below .055. This amounts to about one or two drinks where you may feel relaxed but not yet impaired. Some individuals wear the number of bracelets they plan on drinking and switch it from one arm to the next; some men keep track of their bottle tops.

I host holiday gatherings where alcohol is expected. I don’t want to disappoint my guests, but I’m tired of hangovers. How can I cope?

Being the host is actually a great way to practice moderation. You have more influence over what happens. Let guests know that you are cutting back but they are welcome to enjoy how they like. You can provide the food and non-alcoholic options and ask guests to BYOB (bring your own bottle). Be sure to send home any leftover alcohol. It can help to have someone help you clean up so you are not tempted. You can also make a signature mocktail that is holiday themed. I simply turn to the internet for ideas. Plan for something fun the early the next day that you would have otherwise not attended because you were nursing a hangover.

How do I know if I’m a candidate for moderation? I thought people either had a drinking problem or they didn’t. Isn’t abstinence the only way for over-drinkers like me?

There is over 50 years of research that shows that moderation is possible for many people. I designed the Alcohol Moderation Assessment to help individuals determine if they are a good candidate for moderation. Positive predictors include being willing to go through a period of abstinence, having a support system that you will discuss your goals with, and having alcohol-free activities.

What are the best strategies for enjoying the holidays in moderation?

My favorite strategies to enjoy the holidays in moderation are to:

Have a plan of how many you will drink, keeping your BAC below .055. State your intention to a support person.Identify an alcoholic beverage that you truly enjoy.Alternate alcoholic drinks with non-alcoholic ones like water or soda. This reduces the likelihood of a hangover.Pick a mocktail that feels festive to you. It is amazing what bubbles and fruit can do to make a drink feel fun without the consequences.Consume your calories in the treats that are only available at the holidays instead of drinking them.Don’t make alcohol the main focus of the event.Create a new tradition that is not centered around drinking.Wake up early the next day without feeling bloated and hungover.

 

Cyndi Turner, LCSW, LSATP, MAC is the Co-Founder & CEO of Insight Into Action Therapy and Insight Recovery Centers. She is a harm reduction therapist in the addiction field for three decades. She developed the Alcohol Moderation Assessment and is the author of The Clinician’s Guide to Alcohol Moderation: Alternative Methods and Management Techniques and Practicing Alcohol Moderation: A Comprehensive Workbook.

 

Original Article: https://moderation.org/holidays-and-moderation-is-that-an-oxymoron-an-interview-with-master-addictions-counselor-cyndi-turner/

 

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What Is Medication Management in Mental Health?

Medication management is a comprehensive treatment approach that supports people in getting the most out of whatever medications they are on. It can be applied in a wide variety of settings. For example, medication management can be implemented in elderly folks with a wide range of medical issues just as readily as with someone who is taking medication as part of recovery from addiction. Another major realm where medication management is used is the mental health treatment space. Medication management in mental health is a means of ensuring people are not only on the right medications but also taking the right doses and receiving the maximum benefit possible.

Learn more about medication management at Insight Into Action Therapy by contacting us at 703.935.8544 today.

What Is Medication Management in Mental Health?

Medication management in mental health is a long-term approach to treating mental health that prioritizes a healthy relationship between a patient and whatever psychiatric medications they are taking. For starters, a great deal of stigma surrounds medication for mental health. Many reasons exist why medication may not be the solution to a mental health issue. But stigma should never be one. A few things to know include:

Psychiatric medication is not meant to be a cure for mental illnessPeople who take psychiatric medication are not weak for doing soMental health problems are treatable; they are also normal and can affect anyonePsychiatric medications may work differently for each personTherapy is an essential treatment for mental health disorders

Medication management in mental health is the process of constantly evaluating medications over time. This could look like adjusting doses, adjusting medicines, stopping a prescription when it is clear the benefits are no longer there, and more. Ultimately, the goal of medication management is to ensure that psychiatric medication is minimizing symptoms without causing side effects.

Treating mental health should not be considered medication management or therapy. Instead, medication management is another layer that complements the work done in therapy. The best results often stem from combining medication management with therapy as they each target distinct aspects of a disorder.

The Importance of Medication Management in Mental Health

The importance of medication management in mental health stems from its impact, first and foremost. Implementing this approach is proven to lead to better treatment outcomes for people suffering from mental health disorders. Just like with any other issue, outcomes are best when the right medications in the right doses are used.

Another factor that outlines the importance of medication management in mental health is its collaborative nature. This approach requires a deep partnership between a patient and their care team, which includes at least a psychiatrist and a therapist. This can help people feel less alone as they receive treatment for their mental health since it is more hands-on and iterative than other forms of treatment tend to be.

Not everyone reacts to psychiatric medications in the same way. Some people experience side effects from medication, while others experience no side effects at all. Another way this could play out is when someone experiences immediate relief from taking a psychiatric medication. At the same time, another person has to take it for weeks until they begin to notice any symptom reduction. This all reinforces the importance of medication management in mental health. By default, it assumes that each person will have a unique experience taking psychiatric medication. Thus, each person deserves a customized approach that constantly evaluates the benefits and drawbacks of each medication being used.

Discover Medication Management at Insight Into Action Therapy

Medication management is an excellent approach to mental health treatment that prioritizes a collaborative approach with a focus on outcomes. Learn more about how you could benefit from medication management for mental health by calling 703.935.8544.

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What Is the Importance of Medication Management?

Medications are common for treating a host of health issues. Moreover, many people require multiple medications at once to manage their disease or disorder. This is particularly true for the elderly population, which is naturally at risk of more complications as their bodies and minds age. Medication management is the process of coordinating prescription and over-the-counter medications in such a way as to reduce symptoms as much as possible and deliver a high quality of life. Another aspect of medication management is tweaking medications over time. Patients are on the front lines of knowing how medications are affecting them, though medication management is fundamentally a partnership between doctor and patient.

Contact Insight Into Action Therapy by calling 703.935.8544 to learn about medication management.

The Importance of Medication Management

The importance of medication management really centers on patient wellbeing. Juggling multiple prescriptions and over-the-counter medications at once is complex. If medications are not managed effectively, people could experience worse symptoms, and the side effects they get from their medications could be worse. The goal is always to have people taking the fewest number of medications at the lowest dose possible to produce the highest quality of life.

Medication management is a type of outpatient treatment that begins with a comprehensive evaluation of a patient’s health history and current medications. Each medication a person is on is carefully analyzed to see what side effects they can cause and whether any of them negatively interact with whatever else a person is taking. Sometimes, people are taking things that are no longer helpful, or they may be missing a key prescription for something that could alleviate their most significant symptoms.

After the initial evaluation comes the longer-term monitoring; by monitoring patient progress and health, medical professionals can gauge any negative interactions between medications and adjust doses as needed. Another aspect pertaining to the importance of medication management is patient knowledge. Most people are not medical experts and do not understand how medications impact their health. Just taking medication at the right time and at the right dosage is difficult for some patients. Medication management helps people navigate their medications effectively.

Benefits of Medication Management

The importance of medication management in mental health is often overlooked. But poor physical health inevitably impacts mental health. Moreover, many medications can cause side effects that interfere with quality mental health. Of course, this becomes especially true for people who are on medications predominantly for mental health concerns. Getting medications wrong or managing them improperly could end up worsening a person’s mental health when the whole point was alleviating their mental health disorder.

In addition to the importance of medication management in mental health outcomes, this approach offers many benefits, such as:

Personalized careMore cost-effectiveOngoing review of health needs versus a once-yearly check-upIncreased patient engagement with their healthImproved outcomesPrinciples of Effective Medication Management

From the patient perspective, there are a number of things you can do to ensure you are effectively managing your medication. You should lean on the expertise and support of your medical providers. At the same time, since medication management is conducted primarily in the outpatient setting, much of the responsibility falls on you. Here are a few things you can do to make the most of medication management:

Follow your doctor’s instructions for each prescriptionGet your prescriptions all filled by the same pharmacyRefill your prescriptions on time to avoid running outNote any new side effects and promptly report them to your doctorPost medication reminders on your fridge or medicine cabinetUse a pill dispenserGet Help Managing Your Medications at Insight Into Action Therapy

Insight Into Action Therapy understands the importance of medication management for physical and mental health. Getting the right prescriptions at the right dosages is critical to you experiencing the best health possible. Reach out to us at 703.935.8544 to learn more about medication management.

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Mindfulness in Therapy — Time to go Deeper?

In my work as a therapist, I frequently utilize mindfulness practices with clients. Mindfulness is an important feature of many of the newer approaches to therapy that build on the techniques of Cognitive Behavioral Therapy (CBT) — often cited as a preferred form of therapy, given the extensive research on its effectiveness.

Clients having difficulty with anxiety and depression often describe their mind “spinning out” with worries or negative thoughts about themselves or the future. By gaining greater ability to bring our attention to the present moment, we can stop fighting with our thoughts and find more peace.

However, at times I wonder if there is something missing in this “medical” way of presenting mindfulness. It may be because before training as a therapist, I was training in meditation traditions that mindfulness practices come from. In short, my uneasiness is this:

Just becoming a little more peaceful wasn’t the original purpose of mindfulness. Rather, these practices were designed to facilitate important insights that can decrease our suffering in a more fundamental way. Specifically, insights into things such as:

the moment-by-moment impermanence of all things,how craving and “clinging” lead to suffering, andthe very nature of the self, or “ego.”

Importantly, these insights are experiential, not just intellectual. As an analogy, we can get some understanding of the beauty of love by reading philosophy or poetry. However, it’s the experience of love — maybe the love for a spouse or a child — that can transform our lives. Similarly, it’s the experience of clearly seeing how our mind creates suffering that provides the potential for greater change.

As I mentioned at the beginning of this blog post, I’m a big proponent of using mindfulness in therapy. However, if working with mindfulness really resonates with a client, it may be important to let them know that these practices have the potential to go much deeper should they feel called to pursue it outside of therapy.

If you or someone you love is struggling with their mental health or substance use, Insight can help. Please call 703-646-7664 for more information.

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How to Enjoy Alcohol in Moderation this Fall

Alcohol consumption is a definite American pastime. American culture is awash in alcohol advertisements, and it seems to be a prerequisite at many parties. Even though it is legal, alcohol is a drug that can be addictive and cause a host of problems. Nonetheless, drinking alcohol isn’t necessarily something to be avoided altogether. It is possible to drink alcohol in moderation, enjoy yourself, and not go overboard.

What counts as a healthy relationship with alcohol for you may not look the same as it does for the next person. Even so, following a few key tips can help you enjoy moderate consumption of alcohol that doesn’t put yourself or anyone else in danger.

Contact 703.935.8544 to learn about Insight Into Action Therapy’s alcohol moderation treatment program.

How Much Alcohol Per Day Is Safe?

Before exploring some key tips for consuming alcohol in moderation, it is worth answering, “How much alcohol daily is safe?” The Centers for Disease Control (CDC) have released official dietary guidelines for alcohol consumption. They recommend limiting alcohol consumption to two drinks or less per day for men and one drink or less per day for women. In addition, the CDC also outlines people for whom no amount of alcohol consumption is considered safe. This category includes people who are:

Pregnant or may be pregnantYounger than 21On certain medications that interact negatively with alcoholRecovering from an alcohol use disorder

The CDC also notes that even sticking to their guidelines for moderate consumption of alcohol still entails some amount of risk. For instance, studies point to the fact that even moderate alcohol consumption increases the risk for certain types of cancer. More recent research also upends some historical understandings about the health benefits of alcohol. This new research ultimately declares it is impossible to draw any conclusions about health benefits stemming from alcohol usage.

How to Enjoy Alcohol in Moderation

It is possible to enjoy alcohol in moderation. Here are four tips for keeping your consumption in check and maximizing your enjoyment.

1. Recognize Patterns

Many people develop patterns in their drinking behavior. For instance, they may drink at certain times or be more likely to drink excessively whenever they find themselves in specific scenarios. Learning to recognize and potentially disrupt behavioral patterns is important.

2. Track Consumption

One of the best ways to learn how to consume alcohol in moderation is to track your consumption. Many people have no idea how much they actually drink until they begin keeping track. Once you establish a baseline, you can create a plan for holding yourself to a moderate level.

3. Get Comfortable Saying No

It can be hard to say no when out to dinner or at a party. But if you’ve hit your limit, it is imperative that you get comfortable saying no. To make things easier, communicate your intentions and even bring an alternative that is non-alcoholic for you to enjoy.

4. Set Goals and Involve Others

Set goals for yourself to meet and make them specific. Don’t just tell yourself you are trying to drink alcohol in moderation. When you enter a situation with alcohol present, set a goal to have two drinks or one drink. To reinforce this, let someone else you trust know about your goal so they can help hold you accountable for sticking to it.

Insight Into Action Therapy Has More Tips for Enjoying Alcohol in Moderation

Do you need help moderating your consumption of alcohol? Even if you do not have an alcohol use disorder, therapy can be a major help in aligning your consumption with what is healthy and safe for you. Call 703.935.8544 to learn more about consuming alcohol in moderation.

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5 Benefits of Medication Management

Prescribing medications to address mental health concerns is not something doctors do lightly. They prescribe these medications with the belief that they can improve people’s mental health and quality of life. Medical professionals also understand that care extends beyond the mere prescription. This is an approach called medication management. Medication management comes from recognizing that not everyone reacts to medications the same way. It is a type of care that helps deal with any issues related to a patient’s lifestyle or reactions to the medication. Applying the medication management framework comes with many benefits.

Find out more about medication management in Virginia by calling 703.935.8544.

Benefits of Medication Management

Managing medication effectively is a partnership between medical professionals and patients. The doctor is an expert in their field, just as the patient is an expert in their life and medical history. Medication management puts these knowledge bases to work collaboratively. Explore the benefits of medication management below.

1. Thorough Assessments

Medication management is about far more than just prescribing a medication and telling the patient to come back in a year for their next check-up. Using this approach results in a much deeper assessment of where a patient is and what their needs are. Medication is a part of this but so are therapy sessions and lifestyle changes that support better mental health.

2. Lifestyle Accommodation

Medication management takes a broader view than just the psychological impact that a prescription can have. This method also looks at what social and financial concerns people bring to the table. Managing medication properly means considering where a patient stands on all of the following:

Health literacyFinancial concernsLanguage barriersCultural considerations

For instance, someone who lives paycheck to paycheck may not be able to afford a prescription refill unless it falls at a certain time of the month. Another example is devoutly religious people. Many different religions require or expect people to fast at different parts of the year; that must be planned for if medication must be taken with a meal.

3. Patient Engagement

Another benefit of medication management is that it keeps patients more engaged in their healthcare. Managing medication in such a comprehensive, collaborative way ensures people know what is going on and feel like they are in control. Patients who receive medication management services are, in fact, more than two and half times more likely to stick to their medication plan than people who do not receive medication management.

4. Reduced Costs

A failure to optimize medications costs the healthcare industry and its patients billions of dollars every year. The solution is medication management. While this approach does still include the upfront and ongoing cost of medications, the ultimate savings to patients who are living healthier lives is enormous. Medication management also prioritizes eliminating unnecessary medications, switching to cheaper alternatives, and ensuring patient health is at the forefront. That means people are paying less for healthcare costs in the present and the future.

5. Better Outcomes

The most significant benefit of medication management is that it produces better outcomes for people. It isn’t hard to see why. Medication management takes the time to ensure people stick to their medication regimen, are taking effective prescriptions, and get their treatment adjusted whenever necessary. Those are naturally-sound building blocks that produce high levels of care and healthy patients.

Managing Medication at Insight Into Action Therapy

There really is no better approach than medication management for people who receive mental health treatment and take prescriptions as part of that treatment. It is comprehensive, takes time to understand each individual, and customizes treatment to what a person actually needs. Moreover, managing medication with this framework is flexible. People’s needs change over time. Medication management can change with people when necessary.

Discover other benefits of medication management by calling Insight Into Action Therapy at 703.935.8544.

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Harm Reduction

Harm reduction is any set of programs, policies, or initiatives that seek to reduce harm related to substance abuse and addiction. While its application remains largely in the addiction field, mental healthcare providers are beginning to apply harm reduction principles to depression and self-harm. The framework remains the same where the point is not the immediate cessation of the behavior. Instead, harm reduction focuses on reducing the chance of serious harm or death while connecting people to resources and support that can help them chart a better path forward.

Contact 703.935.8544 to learn about depression treatment in Virginia.

What Is Harm Reduction?

Harm reduction is a common approach in the addiction field. Instead of trying to get people to stop using, harm reduction tries to minimize the harm that stems from drug use. One of the best examples of a harm reduction program is syringe exchange. A syringe exchange program allows people who struggle with substance abuse to dispose of contaminated paraphernalia and receive clean needles safely. This reduces the transmission of infectious diseases like HIV/AIDS and hepatitis.

Harm reduction is also applicable in dealing with mental health. More specifically, depression and self-harm. It is not an approach that fits the majority of mental health concerns. However, self-harm is a natural fit for harm reduction because self-harm behaviors put people in danger. Straightforward ways exist to reduce harm related to people who struggle with depression and self-harm.

When harm reduction is applied to self-harm, it still relies on its original guiding principles. These are encapsulated through the following concepts that guide how people are approached when using a harm reduction framework:

CollaborationCompassionRespectAcceptanceHarm Reduction For Depression and Self-Harm

Using harm reduction to address self-harm begins with understanding what self-harm is. Simply put, self-harm is a type of coping mechanism that people use in response to severe mental distress. This could be depression, anxiety, loneliness, shame, or some other negative emotion.

Self-harm is certainly maladaptive, but it should still be thought of as a coping mechanism. That is particularly true when applying harm reduction to mental health because learning effective coping mechanisms takes time. Harm reduction seeks to help people while they are supported in developing coping mechanisms to replace self-harming behavior.

Mental healthcare providers deliver harm reduction through therapy sessions, education, and connection to resources. Even people who are not in therapy can benefit from harm reduction as many high-quality resources are available for free online. The first of these is a publication from the National Self Harm Network. They have published a risk-reduction guide that helps people understand their anatomy, administer first aid, and how to prevent infection.

The National Self Harm Network has another resource that was developed and written by people who struggle with self-harm. It is a workbook that asks reflection questions that help people analyze their behavior and explore why they are self-harming.

Addressing Depression and Self Harm at Insight Into Action Therapy

Implementing harm reduction when it comes to depression and self-harm begins by breaking down the stigma that pervades the topic of self-harm. Therapy is always a safe space to discuss self-harm but harm reduction relies on more than just what occurs during formal therapy sessions.

Self-harm is a difficult topic, but one that needs to be discussed among friends and family of those who struggle. Forced silence will not contribute to a healthier environment for people to get the help they need, nor is it helpful to expect people who self-harm to quit immediately. Family members must understand self-harm as a coping mechanism. Replacing self-harm behavior with healthier coping mechanisms takes time. Your support goes a long way toward paving the road to recovery.

Discover how Insight Into Action Therapy applies harm reduction to dealing with depression and self-harm when you contact 703.935.8544.

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