Considering Psychotherapy?

Here is a very good site if you are thinking about psychotherapy but are not yet sure it's for you. I don't know the creator of the site personally, but his information is solid, with examples embedded in the topics. Check out the site--you won't regret it.

Sleep Problems

As you can see by the time of this post, it's nearly midnight and I'm not sleeping yet. This article (again from the American Psychological Association) offers some suggestions for dealing with sleep problems, as well as more information on sleep. There are good resources at the end of the article as well.

• Keep a regular sleep/wake schedule
• Don’t drink or eat caffeine four to six hours before bed and minimize daytime use
• Don’t smoke, especially near bedtime or if you awake in the night
• Avoid alcohol and heavy meals before sleep
• Get regular exercise
• Minimize noise, light and excessive hot and cold temperatures where you sleep
• Develop a regular bed time and go to bed at the same time each night
• Try and wake up without an alarm clock
• Attempt to go to bed earlier every night for certain period; this will ensure that you’re getting enough sleep
• 
  

APA Help Center

I like this site for brief articles and info of general interest about such issues as work and school, family and relationships, health and emotional wellness, disasters and terrorism, and managed care and health insurance.

Three Resources for Couples

I have found the following books useful tools for couples who are working on their relationships.

1) John Gottman has written several books, including The Seven Principles for Making Marriage Work. Gottman's work is based on solid research, which is more than can be said for most inspirational self-help literature.

2) The Heitler and Hirsch book The Power of Two Workbook presents simple and effective communication exercises which can be done as a couple.

3) When one or both partners have injured the relationship by infidelity or other offenses, Janis A. Spring's book How Can I Forgive You: the Courage to Forgive, the Freedom Not To can also be very helpful.

Applying for Help

I find that with the downturn in the economy, my patients and I spend more time talking about financial worries related to health- and mental health care. Some people are unemployed, others are disabled. If you suspect that you have a mental-health related disability (learning disorder, attention deficit disorder, debilitating depression or anxiety, etc.), and are unable to adequately support yourself financially or get the care you need, consider applying for state disability support.

Your local site for the Utah State Office of Rehabilitation is a good place to start. They help with job training and education. They work with Disability Determination Services in deciding who qualifies for social security income. They may refer evaluations out to someone like me, or you can have the results of a recent evaluation sent to them.* Their counselors are--in my experience--kind, competent, and knowledgeable of resources to help their clients get back on their feet. They have local offices in American Fork, Provo, and Payson (check this link for contact info for each office).

Medicaid is one of the options available for those who need health and/or mental health care but are unable to get coverage on their own or through an employer. Other health care options are described at the Division of Substance Abuse and Mental Health web site.

A growing number of people are not disabled, but are simply unable to get health insurance. Coverage for kids is available through the CHIP program. For workers who don't have insurance coverage, the UPP program helps you pay your monthly health insurance premiums through your employer's health insurance plan.

There are options out there as we wait for comprehensive health care reform to happen.

*For Utah County residents, a very good, inexpensive place for a complete evaluation is the BYU Comprehensive Clinic.

Help for College Students

A recent article in the La Crosse Tribune mentioned some of the challenges facing college students today.

Students.... show up with bipolar disorder, major depression, evidence of self-harm, officials said. "Not a day goes by in my office when one of my staff is not talking about someone with severe mental health issues," said Jon Hageseth, director of counseling and testing at the University of Wisconsin-La Crosse.

He compares his office today to an outpatient mental health clinic.

It's a trend experts said that has been seen... nationwide -- and it has forced colleges and universities to evaluate whether they have the means to meet these more severe psychological problems.

The 2007 National Survey of Counseling Center Directors found 92 percent reported greater numbers of college students with major mental health problems.

But we have some very good counseling services on campus here in Utah Valley.

The BYU Counseling and Career Center (where I completed my predoctoral internship in psychology) offers free personal counseling for full-time students; a variety of stress management services; academic advisement including choosing a major and improving study skills; and help in pursuing a career all the way up to finding a job.

Utah Valley University has a Career and Academic Counseling Center, and also offers psychotherapy through Student Health Services. Click on the Mental Health Therapy tab for a list of specific services.

Another resource for the community (including for part-time students who may not qualify for services at the university counseling centers) is the BYU Comprehensive Clinic. As described on their web site:

Individuals or families desiring services are generally seen or evaluated by a graduate student or students under the supervision of experienced faculty. The CC provides evaluations, psychotherapy, counseling, and educational services through its Mental Health Clinic.

I also worked here for a time during my training. The level of care is superior, given the close supervision of providers, and the cost is minimal--currently $15 per session--and fees may be reduced based on financial need.

More Pictures from England

This one is from Wales, actually -- Danywenalt, near Brecon Beacons National Park (photo by our student, Marshall):This is the Durdle Door, in Dorset on the Jurassic Coast (photo by Bentley):

Here we are early one morning at Stonehenge:

This is the Tennyson Monument on the Isle of Wight (photo by Marshall):

Here is one of the Roman Baths, in Bath (photo by Bentley):

and a guard at the Tower of London (photo by Marshall):

We had a great time but we're glad to be home.