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Archive by category: Self-HelpReturn
How to Return Successfully to Society and Work After Quarantine When You Have Depression and Anxiety
The world has changed. Many Americans have spent over two months in isolation due to Coronavirus. There has been significant hardship, lost income, reduced access to community services, and lack of social supports. These rapid changes have caused patients to experience the ongoing effects of anxiety and depression.
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10 Ways to Manage Depression and Anxiety During Self-Isolation
The pandemic has been incredibly challenging for all of us. We are here for you during this difficult time. These activities might help you ease any troublesome feelings you are experiencing.
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How Can I Help Myself If I’m Experiencing Depression?
Depression robs you of your happiness and peace of mind. You might overcome bouts of depression by learning about its symptoms and what you can do to feel better.
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How to Stick with a New Year's Resolution to be Happier
Although the concept is simple, choosing the New Year's Resolution of being happier offers opportunities that can be life-changing. Try implementing these small steps:
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Do You Have Issues With Coping?

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Do You Have Issues With Coping?
Life is full of ups and downs. Things will happen that will make you feel down or even sad. These feelings are natural but sometimes it may be more than you can handle.
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3 More Apps

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I have three more apps you might be interested in. The first is called ReliefLink.  It has several relapse prevention planning features in one app. 1. Mood tracking plus suicidal thoughts. If the mood is low or suicidal thoughts are present, the app links to your previously made safety plan or other in app resources. 2.  Relaxation Exercises (relaxation and mindfulness)3. Relaxing Music--just hit play and you will hear calming music. Reallllly calm. It's soft so I th...
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Apps for ACT and Mindfulness

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In all IOP groups, we discuss the concept of mindfulness. We often practice this skill in group, but in order to be proficient in this skill, it is something to be practiced regularly. Both of these apps are available for apple and android.
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2 new apps

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There are two new apps from The National Center for Telehealth and Technology. Both are available from iTunes and Google play.  The first is Virtual Hope Box. From the website: "The Virtual Hope Box (VHB) is a smartphone application designed for use by patients and their behavioral health providers as an accessory to treatment. The VHB contains simple tools to help patients with coping, relaxation, distraction, and positive thinking.Patients and providers can work together to...
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Quitting Smoking Often Increases Caffeine Intake

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If you have been cutting back on smoking, or have quit, you might have noticed an increase in your caffeine use. The Substance Abuse and Mental Health Services Administration's blog has an article about this. Here's a quote: For example, a smoker who usually drank two cups of coffee in the morning with a cigarette will feel stronger caffeine effects from the same two cups after quitting smoking. This is because smoking causes the body to metabolize caffeine more quickly. So, wh...
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Meditation for beginners

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In groups, we ask people to practice meditating as a way to cope with depression, anxiety, and cravings. In most groups, you probably have had the opportunity to practice a little bit.  Once you leave IOP, you might want a little more help. Here is a site that offers a free 7 day course on developing meditation skills. Take note of their tips on how to make meditation part of your daily routine. 
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