“Myths and Facts About Therapy”

Myth: It's All About Your Mother - If therapy makes you think of lying on a couch talking about your childhood, you may be in for a surprise. Real-world therapy has very little in common with fictional scenes on TV. Although discussing the past may be helpful in some situations, most current therapies focus on solving problems in the present and future.

Fact: It's All About Tools - Therapy provides tools for solving problems and enhancing quality of life, says psychologist Parinda Khatri, PhD. These tools may include relationship skills, anger management, or techniques for controlling thoughts and actions. "You don't have to go into past issues," Khatri tells WebMD. "You can be very focused on the present and specific problems you are targeting."

Myth: Therapy Is for Crazy People - Therapy may have its roots in treating severe mental disorders, but it has since gone mainstream. You don't have to have a mental illness to benefit from therapy -- and seeking therapy does not mean you are mentally ill. Nor is it a sign of weakness. In contrast, it's a sign of resourcefulness. When life feels like it's spinning out of control, therapy is one tool to help you control the spin.

Fact: Therapy Is for Everyday Life - These days, everyday life means juggling the demands of your job, family, health, and social circle. Therapy can help you manage those demands more gracefully, whether you're an over-stressed parent or a short-tempered executive (or both). Getting a handle on everyday demands will help you function at a higher level and experience more joy.

Myth: You'll Be in Therapy Forever - That idea of being in therapy for years? It's another TV cliché. Yes, some people may benefit from ongoing therapy, especially if they have a long-lasting mental illness. But many mental health and quality-of-life issues can be addressed in a few weeks or months.

Fact: Short-Term Therapy Works - As few as one to four sessions can help you make significant changes in your life, Khatri says. And the benefits go beyond relieving stress and anxiety. Short-term therapy can help you improve your relationships, brush up on parenting skills, sleep better, manage your weight, adopt healthy habits, and become more effective in pursuing your goals.

Myth: Therapists Just Listen - It has become a running joke: Therapists just listen and say things like, "How does that make you feel?" Although listening is a critical part of the job, good therapists also do a lot of talking. This includes asking targeted questions, helping you set goals, and teaching skills that will help you meet those goals. Your therapist may even assign homework to help you practice your new skills.

Myth: All Therapy Is the Same - All kinds of therapy are, in essence, a conversation. But the content and structure of that conversation depend on the type of therapy. Solution-focused therapy helps identify and implement strategies that have worked for you in the past. Interpersonal therapy helps improve your interactions with the people in your life. Other options include cognitive-behavioral therapy (CBT) and acceptance and commitment therapy (ACT).

Facts About CBT: Cognitive behavioral therapy is one of the most studied forms of psychotherapy. This approach teaches you to recognize and change self-defeating thoughts and behaviors. It is especially effective at treating depression, anxiety, and substance abuse, but can also be helpful for everyday issues, like sleeping better and adopting healthy habits. A typical course of CBT lasts six to 20 sessions.

Acceptance and Commitment Therapy: Acceptance and commitment therapy (ACT) is a form of CBT that helps you become more flexible in meeting challenges. This approach emphasizes acceptance of uncomfortable experiences, along with a commitment to actions that support your personal values. It is particularly helpful in coping with workplace stress, chronic pain, and other long-lasting medical conditions.

Facts About Couples Therapy: Think couples therapy is for partners who are on the verge of divorce? Therapy is actually far more effective when a relationship is mostly positive, and partners can learn to work through their differences respectfully. "Do you want to dig yourself out of a very big hole," Khatri asks, "or learn to build a bridge over a smaller hole?" Waiting too long is one of the top mistakes couples make with regard to therapy.

Myth: All Therapists Are the Same - The term "therapist" includes people with a wide range of credentials. Psychiatrists are medical doctors. Clinical psychologists have a PhD or PsyD (doctor of psychology) and are highly trained psychotherapists. They are not medically trained and therefore cannot prescribe psychiatric medicines except in a few states where legislation has granted them prescribing privileges. Psychiatric APRNs (Advanced Practice Registered Nurses) are clinical nurse specialists or nurse practitioners with at least a Master's level degree who have advanced mental health training and can provide psychotherapy as well as prescribe medications (either independently or under supervision of a psychiatrist, depending on the state). Social workers and licensed mental health counselors are also qualified to provide therapy. Choose a mental health professional who is experienced in the type of therapy you prefer.

Fact: Therapists Are Not Pill Pushers - Prescription medicine is only one tool a therapist may suggest. The use of medicine depends on why you're seeking therapy and the severity of the problem. For mild to moderate depression, therapy is often enough. For more severe depression or anxiety, or certain other types of mental health problems, a combination of medication and therapy often works best.  Ask your doctor about the pros and cons of medication in your case.

Myth: Therapy Is Expensive - Therapy is sometimes viewed as a luxury, but the costs are more reasonable than you might think. Insurance often covers mental health services, and many university clinics have sliding scales or payment plans. Remember that a handful of sessions can provide significant benefits. If you only see a therapist for a short period, the cost will be more manageable.

Fact: Therapy Can Be Convenient - If you've been avoiding therapy because you think you don't have the time, think again. Many offices have weekend and evening hours, and some therapists are willing to do sessions by phone or Skype (as long as you are not in serious distress). Instead of the traditional hour-long appointment, some therapists offer 15-minute sessions. This works best for targeted issues, such as how to sleep better or manage your anger.

Reviewed by Laura J. Martin, MD on July 10, 2012

REFERENCES:

Association for Behavioral and Cognitive Therapies: "What is Cognitive Behavior Therapy (CBT)?"
Parinda Khatri, PhD, psychologist; director of integrated care, Cherokee Health Systems.
National Institute of Mental Health: "Psychotherapies."
NAMI: "Treatment and Services."
Substance Abouse and Mental Health Services Administration: "Acceptance and Commitment Therapy."
National Institute of Mental Health: "How is Depression Diagnosed and Treated?"

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell
The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
  "It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)
"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“14 Things People With Migraines Wish You Knew”

What is a migraine? It's much more than just a headache!

AN INVISIBLE CONDITION: From the outside, migraines can be somewhat of a mystery. You know the pain can be unbearable and debilitating, but it's hard to understand how people who get migraines really feel. And if you've ever had one of these painful headaches, you can tell people just how excruciating they can be—physically. But it's hard to communicate the psychological challenges that go along with a condition that can strike with or without warning. So what do people really wish migraine-free people knew? We asked five women with frequent migraines, and Mia Minen, MD, a neurologist and director of headache services at NYU Langone Medical Center, in New York City, to give us the real deal on these mother-headaches.

IT’S NOT ‘JUST A HEADACHE’: This was No. 1 on the list that we heard from people who get migraines. While most people have had a headache at some point, not everyone has had a migraine. “I’m actually happy when I get ‘just a headache,’” says Kerilyn Whitehead, who has been dealing with migraines for 13 years. Migraine-associated head pain is severe, can be on one or both sides of the head, and is usually characterized by an intense throbbing. Nausea, vomiting, extreme light and sound sensitivity, blurred vision, and more can also accompany them. “My worst migraines come with light and sound sensitivity, where I can’t have my eyes open because it will hurt, and talking takes a huge amount of effort,” says Jessica Feighan, who has had migraines for 18 years.

THEY CAN BE TRULY DISABLING: According to a 2013 study published in The Journal of Headache and Pain, migraines are the seventh most disabling disease in the world. In fact, there is a metric that doctors use to measure just how much migraines impact a person’s life, says Dr. Minen. The Migraine Disability Assessment Test (MIDAS) takes into account the number of days missed from work or school, the loss of time with family, friends or at social events, and the inability to do household chores and other daily tasks. 

MIGRAINES LAST LONGER THAN HEADACHES: Migraine pain can last for extended periods of time—even 3 days or more. The range can be from 4 to 72 hours (or longer) if untreated. Headaches, on the other hand, have fewer symptoms, are easier to treat, and subside more quickly. Tension-type headaches are the most common type, and are caused by tightness in the muscles in the face, neck, and shoulders, usually as a result of stress, anxiety, or depression. Most non-migraine headaches respond to lifestyle changes and over-the-counter medications.

THERE’S MORE THAN ONE KIND OF MIGRAINE: There are two major types of migraine: migraine with aura and migraine without aura. An aura is a visual or other neurological disturbance that occurs within an hour of an attack (think flashing lights, spots, or lines), although sometimes people can have the aura without a migraine. Other harbingers can include loss of vision, difficulty speaking, numbness, or muscle weakness. These can also be signs of stroke so check with your doctor if you ever have these symptoms. Other types of migraines include chronic or menstrual migraines. If you have migraines 15 days out of the month, for three months or more, you are considered to have chronic migraine. Women with menstrual migraines have hormone-triggered head pain during or just before their monthly period.

LIFESTYLE FACTORS CAN TRIGGER MIGRAINES: While it’s difficult to avoid all migraine triggers, it’s important for people to try to keep their schedules as consistent as possible, says Dr. Minen. Changes in wake-sleep patterns and stress levels can be a trigger. As can sensory stimuli such as bright lights, loud sounds, strong smells, or changes in the weather or barometric pressure, she says. Missing a meal or fasting can also result in a migraine. 

FOODS CAN ALSO TRIGGER THEM: Unfortunately, certain foods can trigger a migraine attack too. Although it's not true for everyone, many people say alcohol, chocolate, processed foods, and food additives such as artificial sweeteners and monosodium glutamate (MSG) are a problem. Specific food triggers can be difficult to identify, which is why doctors stress the importance of keeping a headache diary. People who are aware of their triggers may find it difficult to eat out at restaurants or attend social events where it might be difficult to stick to their diet. “I always monitor food and caffeine intake,” says Lehigh Garrick who has had migraines for 10 years. “I make sure I keep caffeine consistent and eat full meals.”

YOU CAN DO EVERYTHING ‘RIGHT’ AND STILL GET MIGRAINES: Even people who make lifestyle changes, take preventative and emergency medication, and avoid their triggers can still struggle with migraines. “Although myself and my doctors have done a better job of trying to prevent my migraines, you never know when a migraine could come on,” says Stephanie Petrello, who has had chronic migraines for 10 years. Preventive measure can help reduce the frequency of attacks and make symptoms more manageable, but it’s not a perfect science. 

MIGRAINES CAN GO HAND-IN-HAND WITH PSYCHOLOGICAL ISSUES: “Oftentimes, patients of migraines can be concerned that they’re going to get a migraine attack," says Dr. Minen. "And this can cause anxiety because patients are so aware of how disabling it can be.” Another common problem is depression, she says. Treatments that can be effective in treating anxiety and depression, such as cognitive behavioral therapy, can be used to help treat migraines as well.

PHYSICAL ACTIVITY DOESN’T NECESSARILY MAKE IT BETTER: Exercise may help ease the pain of some types of headaches because it relieves tension and can boost pain-relieving endorphins. But that's not true for people experiencing a migraine. The nausea alone can make rapid movement impossible, and sensory stimuli (sunlight, loud noises at gyms, a smelly neighbor) can be unbearable. Most often, the only way to deal with an attack is to retreat to a dark, cool room that is as quiet as possible. As a preventive measure, though, regular exercise and a healthy diet may be lifestyle factors that may help reduce the risk of attacks overall.

THERE ARE FOUR MAIN PHASES TO A MIGRAINE: A migraine attack can have four stages—PRODROME, which occurs about a day before an attack with symptoms such as food cravings, mood changes, or frequent urination; AURA, the visual, sensory, or speech disruptions that can happen within an hour of an attack; HEADACHE, which are symptoms such as head pain and nausea; and POSTDROME, which is extreme fatigue and grogginess that can linger after the pain has receded. Some people refer to the last stage as a “migraine hangover, "and it can take a day or more to feel normal again.

MIGRAINES CAN BE MENTALLY EXHAUSTING: The four migraine stages can wreak havoc on a person's mental and physical wellbeing. Auras can be scary on their own, but the stress is amplified by the fact that they signal an impending attack. And even after the headache is over, it's not really over. The physical pain of the attack segues into the postdrome symptoms of fatigue and grogginess. “Sometimes I feel exhausted because the pain is so intense,” says Feighan. “And sometimes I have a hard time concentrating or focusing.”

PEOPLE WITH MIGRAINES CAN LOOK PERFECTLY HEALTHY: Migraines affect 12% of the U.S. population, and are three times more common in women than men. Migraines are highly disruptive, affecting people mentally and physically, as well as socially and professionally. There is a lot of stigma attached to migraine, and many people feel misunderstood because it seems “invisible” to others. “A lot of the public doesn’t understand that migraine is a debilitating condition, it’s not just a headache,” says Dr. Minen. 

THEY CAN AFFECT YOUR ABILITY TO WORK OR GO TO SCHOOL: It can be frustrating when people don't understand why a person with a migraine has to leave work or school to deal with an attack. “There were times that I would have to skip class or call out of my job,” says Janine Weiburg, who has had migraines for almost 10 years. “It is hard to explain to your professor or boss that it is more than just a headache.” Weiburg also finds that she has difficulty focusing during a migraine, which then affects her performance and projects. 

SOCIAL EVENTS—EVEN IMPORTANT ONES—CAN BE INTERRUPTED: One reason people with migraine might be more prone to anxiety and depression? Migraines can make it impossible to attend (or stay at) life events, even important ones. Feighan has missed dozens of events due to her migraines, from weddings to family get-togethers. "I’ve had to leave places early or abruptly,” she says. “In all of those instances and in many more, I’ve found myself curled up into a ball in the front seat of a car, or laying across the back seat, with my hands over my eyes, trying to sleep off the pain.” 

EVEN SIMPLE TASKS CAN BE IMPOSSIBLE: If the only relief comes in the form of a dark, quiet room, it can be difficult to find a safe place as quickly as you need it. Sometimes, people have to deal with their migraines and go about their day until they can find relief. “There were times I couldn’t even drive home because the street lights and headlights of other cars would blind me when I had a migraine,” says Weiburg. 

Alison Mango, Health, September 01, 2016

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2Live

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.