Southeast Kentucky Behavioral Health, LLC

Category Uncategorized

Tips for Staying Focused When You Have ADHD: A Guide for Teens

Introduction

If you’re a teen with ADHD (Attention Deficit Hyperactivity Disorder), you might struggle with focusing on schoolwork, completing assignments, or staying attentive in class. ADHD can impact your ability to organize, manage time, and concentrate. But the good news is there are specific strategies you can use to help improve focus. In this guide, we’ll explore some tips and techniques that can help you succeed academically and personally, all supported by research.

1. Break Tasks into Smaller Steps

ADHD can make large tasks feel overwhelming, leading to procrastination or anxiety. Research suggests that breaking tasks into smaller, manageable steps can help make tasks feel more achievable and less intimidating (Barkley, 2015). For example, instead of trying to complete an entire project in one sitting, focus on completing just one part at a time.

Tip: Create a checklist of small tasks related to a big assignment. Checking off each step can give you a sense of progress and accomplishment.

2. Use a Timer for Focused Work Sessions

A technique called the Pomodoro Method can help increase focus by breaking study time into intervals (Cirillo, 2006). Set a timer for 25 minutes and work on a task until the timer goes off. Then, take a 5-minute break before starting the next session. This technique helps build a habit of staying focused in shorter bursts, which is easier to manage with ADHD.

Tip: Use a kitchen timer or a timer app on your phone to help stick to the intervals. Remember to reward yourself with a break after each work session!

3. Minimize Distractions in Your Study Environment

ADHD makes it challenging to ignore distractions, so it’s essential to create a study space with minimal distractions. Studies show that a quiet, organized environment can improve concentration for people with ADHD (Tuckman, Abry, & Smith, 2002). This means turning off your phone notifications, keeping only necessary items on your desk, and, if possible, studying in a quiet place.

Tip: If you find it hard to stay off your phone, consider using apps like Forest or Focus@Will, which are designed to help you focus by blocking distractions.

4. Set Realistic Goals and Prioritize Tasks

ADHD can make it tough to prioritize, so setting clear, realistic goals can help keep you on track. Studies suggest that prioritizing tasks can help reduce stress and improve time management skills for those with ADHD (Brown, 2013). Each day, make a to-do list and identify your top priorities. This will help you tackle the most important tasks first.

Tip: Use planners or digital tools like Google Keep or Trello to organize your tasks and track your progress.

5. Practice Mindfulness Techniques

Mindfulness can help improve focus and reduce impulsivity, which can be especially helpful for teens with ADHD (Zylowska et al., 2008). Mindfulness involves paying attention to the present moment without judgment. Practicing simple mindfulness exercises, such as deep breathing or short meditation sessions, can help you feel more centered and focused.

Tip: Try practicing deep breathing exercises before starting your homework or during study breaks to help clear your mind and refocus.

6. Take Regular Physical Activity Breaks

Physical activity has been shown to improve focus and cognitive function in individuals with ADHD (Medina et al., 2010). Exercise can help increase dopamine levels in the brain, which play a role in attention and focus. Taking short, active breaks, such as a walk or a quick workout, can help recharge your brain and prepare you for focused work.

Tip: When you start feeling restless or unfocused, take a five-minute walk or do some stretching to reset your energy.

7. Get Enough Sleep

Sleep plays a critical role in concentration and focus, especially for people with ADHD. Studies show that teens with ADHD often have disrupted sleep patterns, which can worsen symptoms (Owens, 2005). Aim for at least 8-9 hours of sleep each night to help you feel more alert and ready to focus.

Tip: Establish a consistent bedtime routine, avoid screens an hour before bed, and keep your bedroom as dark and quiet as possible to improve sleep quality.

8. Reward Yourself for Completing Tasks

Rewards can help motivate you to stay focused. Studies show that reward-based systems are effective for managing ADHD symptoms (Pelham et al., 2017). You can set up a reward system for yourself by choosing something you enjoy as a “treat” after you finish a task.

Tip: For example, after completing your homework, reward yourself with a favorite snack or time on your favorite video game.

Conclusion

Staying focused with ADHD can be challenging, but using these strategies can help you improve your focus and manage your time better. Remember, it’s okay to take small steps and make adjustments as you go. With practice, patience, and support, you can succeed both in school and in personal goals.

This article has been written by John S. Collier, MSW, LCSW. Mr. Collier has over 25 years experience in the Social Work field. He may be reached at 6066570532 ext 101 or by email at john@sekybh.com.

References

• Barkley, R. A. (2015). Attention-deficit hyperactivity disorder: A handbook for diagnosis and treatment. Guilford Publications.

• Brown, T. E. (2013). A new understanding of ADHD in children and adults: Executive function impairments. Routledge.

• Cirillo, F. (2006). The Pomodoro Technique. FC Garage.

• Medina, J. A., Netto, T. L., Muszkat, M., & Batistela, M. E. (2010). Exercise impact on sustained attention of ADHD children. Health, 2(11), 1244-1250.

• Owens, J. A. (2005). The ADHD and sleep conundrum: A review. Journal of Developmental & Behavioral Pediatrics, 26(4), 312-322.

• Pelham, W. E., Fabiano, G. A., & Massetti, G. M. (2017). Evidence-based psychosocial treatments for attention-deficit/hyperactivity disorder. Journal of Clinical Child & Adolescent Psychology, 34(3), 449-476.

• Tuckman, B. W., Abry, D. A., & Smith, D. R. (2002). Learning and motivation strategies for students with ADHD. Journal of Learning Disabilities, 35(4), 321-333.

• Zylowska, L., Ackerman, D. L., Yang, M. H., Futrell, J. L., Horton, N. L., Hale, T. S., & Smalley, S. L. (2008). Mindfulness meditation training in adults and adolescents with ADHD: A feasibility study. Journal of Attention Disorders, 11(6), 737-746.

Each of these strategies can be helpful on its own, but combining them may provide the most benefit. Give yourself grace as you try these new approaches, and keep experimenting to find what works best for you.

We are accepting new clients!
Make an Appointment

Why Do I Always Tell My Children “No”: Understanding and Shifting the Habit

As a parent, you want the best for your children. But you may have noticed yourself often saying “No” automatically, even when it comes to requests that might be harmless. This habit is common among parents and often rooted in various psychological and situational factors. Understanding why we respond this way can help us build a more balanced approach to parenting, one that encourages open communication, nurtures independence, and helps children feel heard and respected.

 1. The “No” Habit and Parenting Stress

Saying “No” frequently can become an unconscious habit. With the demands of work, household responsibilities, and parenting, parents often operate on “auto-pilot” (Harris, 2009). “No” may seem like the easiest response because it quickly resolves the request, keeping daily tasks from being interrupted. However, constantly saying “No” can lead to a tense relationship with your child and make them feel their needs aren’t valued.

 Why This Happens

Stress and fatigue are significant factors here. When parents are overwhelmed, they tend to take shortcuts, often opting for immediate control over open discussions (APA, 2020). Unfortunately, this response can create a cycle where children either learn to stop asking or begin to push back, escalating power struggles.

 What You Can Do

Recognize when stress is affecting your interactions with your children. Taking a few deep breaths or a moment to think before responding can help you evaluate whether the “No” is necessary. Reflecting on why you’re saying “No” can help break the habit and introduce more flexibility in your responses.

 2. The Desire to Protect

One of the main reasons parents instinctively say “No” is the need to protect their children from potential harm, failure, or disappointment. Psychologically, this is known as “protective parenting,” a natural inclination that stems from love and a desire to keep children safe (Siegel & Bryson, 2012). But, when used too often, it can limit children’s opportunities to explore and grow.

 Why This Happens

The need to shield children from harm is deeply ingrained in parents, especially when it comes to risky situations. However, saying “No” to low-risk situations, like letting kids experiment with small tasks, can prevent them from developing resilience and confidence.

 What You Can Do

When your child asks for something, take a moment to consider if there’s a real risk. If it’s safe, try saying “Yes” or providing a compromise. For instance, instead of saying “No, you can’t go out in the rain,” you might say, “Yes, but let’s put on a raincoat and boots first.” Allowing children to safely navigate challenges can build their confidence and independence (Dweck, 2006).

 3. The Need for Control and Consistency

Parents often feel that frequent “No’s” maintain consistency and reinforce boundaries. While setting boundaries is crucial, constantly saying “No” can sometimes be less about discipline and more about maintaining a sense of control during chaotic moments (Gottman & DeClaire, 1998). This may unintentionally communicate rigidity rather than guidance.

 Why This Happens

Establishing order feels essential when parents have many responsibilities. However, too many “No’s” can restrict children’s ability to express themselves and explore their environment, which are important aspects of childhood development (Ginsburg, 2007).

What You Can Do

Try establishing a few firm boundaries while allowing flexibility in less critical areas. For instance, if your child wants to play before finishing their homework, consider a time-limited break rather than a strict “No.” Offering choices within boundaries helps children feel a sense of control and teaches decision-making skills.

 4. The Negativity Bias and Past Experiences

Parents’ own childhood experiences and memories can shape their instinctual reactions. If you grew up in a strict environment, you might find yourself unconsciously repeating similar patterns. Additionally, the human brain has a “negativity bias,” which means we naturally focus more on potential negative outcomes (Goleman, 2006). This bias can make it easier to focus on why something is a bad idea instead of the potential positives.

Why This Happens

Experiences from your own childhood can subconsciously shape how you react. For instance, if you were often told “No,” you may find yourself doing the same with your children, without fully realizing why.

What You Can Do

Reflect on how your own experiences may be influencing your parenting style. Are there situations where you can be more open? Journaling or talking with a counselor can help you become more aware of these patterns and make conscious choices to encourage a positive environment.

 5. The Desire for Predictability

Saying “No” often gives parents a feeling of predictability and control. Children can be unpredictable, and setting strict boundaries can feel like a way to keep things manageable. However, children’s development thrives in environments where they feel safe to explore, make choices, and occasionally make mistakes (Montessori, 2013).

 Why This Happens

When schedules are tight and parents are balancing many responsibilities, controlling the environment by saying “No” can feel like a quick fix. Unfortunately, this can also stifle curiosity and experimentation.

 What You Can Do

Embrace moments of “controlled unpredictability.” For instance, if your child wants to play with something messy like paint, plan it for a specific time when you can manage it. Being flexible helps children feel more comfortable trying new things and builds trust in the parent-child relationship.

 6. Building a More Balanced Approach: When to Say “Yes”

It’s important to remember that not every “Yes” has to be a big decision. Small “Yeses” can empower your child and strengthen your bond. Saying “Yes” doesn’t mean a lack of boundaries—it means choosing which requests to support and which to discuss more.

 What You Can Do

Start by saying “Yes” to safe, reasonable requests whenever possible. If something doesn’t work out perfectly, use it as a learning experience. This shift toward a more balanced approach can help your child feel heard, build trust, and even encourage more positive behavior.

Moving Away from “No” for a Healthier Connection

Saying “No” is sometimes necessary, but it doesn’t have to be the automatic response. By understanding why you might be inclined to say “No” and practicing a more flexible approach, you can encourage a more supportive, open relationship with your child. Remember, balanced guidance, mixed with the freedom to explore, is a powerful combination that can help your child grow with confidence and curiosity.

This article has been written by John S. Collier, MSW, LCSW. Mr. Collier has over 25 years of experience in the social work field and is based in London Kentucky through Southeast Kentucky Behavioral Health, LLC. Mr. Collier may be reached by phone at (606) 657–0532 extension 101 or by email at john@sekybh.com.

 References

  • American Psychological Association. (2020). Parenting in the Time of COVID-19. APA.
  • Dweck, C. S. (2006). Mindset: The New Psychology of Success. Random House.
  • Ginsburg, K. R. (2007). The Importance of Play in Promoting Healthy Child Development and Maintaining Strong Parent-Child Bonds. Pediatrics, 119(1), 182-191.
  • Goleman, D. (2006). Social Intelligence: The New Science of Human Relationships. Bantam.
  • Gottman, J., & DeClaire, J. (1998). Raising an Emotionally Intelligent Child. Simon & Schuster.
  • Harris, P. (2009). Parenting Without Stress: How to Raise Responsible Kids While Keeping a Life of Your Own. PuddleDancer Press.
  • Montessori, M. (2013). The Absorbent Mind. Start Publishing LLC.
  • Siegel, D. J., & Bryson, T. P. (2012). The Whole-Brain Child: 12 Revolutionary Strategies to Nurture Your Child’s Developing Mind. Bantam.
Why Do We Feel Guilty When We Take the Time to Relax?

In today’s fast-paced world, feelings of guilt often accompany moments of rest and relaxation. Many individuals experience anxiety and guilt when taking time for themselves, feeling as if they are neglecting responsibilities or failing to meet societal expectations of productivity. This article explores psychological, cultural, and societal reasons behind the guilt associated with relaxation and offers insights into how individuals can overcome this guilt to achieve a healthier work-life balance.

 The Psychological Basis of Guilt

Guilt, as a psychological experience, can be described as a negative emotional state that arises when one perceives that they have done something wrong or violated personal values. Research suggests that guilt often stems from deeply embedded societal and cultural norms, as well as from internalized expectations about productivity and self-worth (Tangney et al., 2007).

For instance, cognitive theories suggest that individuals may develop “should” statements, such as “I should be working,” which create a sense of duty to be constantly productive (Beck, 1976). This cognitive distortion leads to an emotional response that equates rest with irresponsibility or laziness, thus inducing guilt.

 Cultural and Societal Pressures

Cultural norms around productivity significantly contribute to feelings of guilt. In many cultures, particularly those with strong individualistic values, productivity is often equated with personal value (Hofstede, 1984). In these settings, people may feel that their self-worth is directly tied to their achievements, making it challenging to relax without feeling as though they are compromising their personal value.

Furthermore, the “hustle culture” promoted on social media often glorifies overworking and presents relaxation as a luxury for the unmotivated (Shapiro, 2019). This societal influence can lead people to internalize the belief that downtime is wasted time, thereby increasing the guilt associated with it.

The Role of Personal Values and Work Ethic

For many individuals, personal values and work ethic play a role in the experience of guilt during relaxation. Those who value hard work and efficiency may find it difficult to allow themselves time off without feeling that they are violating their core values (Grant, 2013). This guilt may be especially prominent in individuals with a strong sense of duty or responsibility toward others, such as parents, caregivers, or people in helping professions (Gould & Buss, 2015).

Coping Strategies

Overcoming guilt associated with relaxation requires reframing beliefs around productivity and self-care. Cognitive Behavioral Therapy (CBT) techniques, for instance, can help individuals challenge irrational thoughts around relaxation and redefine it as a necessary component of overall well-being (Beck, 2011). Mindfulness practices also encourage people to stay present in the moment, allowing them to focus on relaxation without ruminating over undone tasks (Kabat-Zinn, 1990).

In addition, developing a structured schedule that includes dedicated time for rest can reduce feelings of guilt. Viewing relaxation as part of a balanced routine, rather than as a diversion from productivity, can help normalize it as a beneficial practice (Levine, 2000).

Feeling guilty about taking time to relax is a common experience that stems from psychological, cultural, and personal factors. Understanding the origins of this guilt and practicing techniques to reframe one’s mindset can help individuals find greater balance. Recognizing that relaxation is essential for well-being, rather than an indulgence, is a vital step in fostering a healthier relationship with oneself.

This article has been written by John S. Collier, MSW, LCSW. Mr. Collier has over 25 years of experience in the social work field. Mr. Collier currently serves as the Executive Director/President and Outpatient service provider through Southeast Kentucky Behavioral Health, LLC. Mr. Collier may be reached by phone at (606) 657–0532 extension 101 or by email at john@sekybh.com.

References

  • Beck, A. T. (1976). Cognitive Therapy and the Emotional Disorders. International Universities Press.
  • Beck, A. T. (2011). Cognitive Behavior Therapy: Basics and Beyond. Guilford Press.
  • Gould, L., & Buss, D. M. (2015). The Psychology of Moral Emotions. Academic Press.
  • Grant, A. M. (2013). Give and Take: Why Helping Others Drives Our Success. Penguin Books.
  • Hofstede, G. (1984). Culture’s Consequences: International Differences in Work-Related Values. Sage.
  • Kabat-Zinn, J. (1990). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. Bantam.
  • Levine, R. (2000). A Geography of Time: The Temporal Misadventures of a Social Psychologist. Basic Books.
  • Shapiro, J. (2019). The paradox of hustle culture: How working nonstop became a status symbol. Journal of Media Psychology, 12(3), 210-217.
  • Tangney, J. P., Stuewig, J., & Mashek, D. J. (2007). Moral emotions and moral behavior. Annual Review of Psychology, 58, 345-372.
What Does It Mean to Be Emotionally Available to Your Partner?

Emotional availability is a crucial component of healthy, intimate relationships. It refers to the ability to engage deeply, authentically, and compassionately with your partner’s emotional needs while being open to sharing your own feelings. Emotional availability provides a sense of security and intimacy, laying the groundwork for a resilient, supportive partnership. This article explores what it means to be emotionally available, why it’s important, and how you can cultivate emotional availability in your relationships.

1. Understanding Emotional Availability

Emotional availability is the capacity to be present, empathetic, and open to emotional intimacy with another person (Shaver & Mikulincer, 2007). It requires self-awareness, emotional intelligence, and a willingness to connect beyond surface-level exchanges. According to Johnson (2004), emotional availability involves being responsive to your partner’s needs and showing consistent interest in understanding their feelings. It’s the foundation of a secure attachment, where both partners feel safe to express vulnerability and engage in emotional reciprocity.

2. Key Characteristics of an Emotionally Available Partner

An emotionally available partner demonstrates certain key behaviors and attitudes that foster emotional closeness and trust. These include:

• Active Listening: Listening attentively without interrupting or rushing to give advice. Active listening validates your partner’s feelings, making them feel valued (Rogers, 1951).

• Empathy: Trying to understand your partner’s perspective and emotions without judgment (Decety & Jackson, 2004). Empathy allows you to emotionally connect and validate your partner’s experience.

• Open Communication: Willingness to discuss emotions, even when they are difficult or uncomfortable. Open communication helps build trust and prevents misunderstandings (Gottman & Silver, 1999).

• Consistency: Being reliable and responsive, showing that your partner can count on you during both good and challenging times (Bowlby, 1988).

• Vulnerability: Sharing your own thoughts and emotions openly, which fosters intimacy and encourages your partner to do the same (Brown, 2012).

These behaviors show a commitment to understanding and responding to your partner’s emotional needs, which builds a foundation of trust and security in the relationship.

3. Why Emotional Availability Is Important in Relationships

Research shows that emotional availability is linked to relationship satisfaction and stability. A study by Feeney and Collins (2001) found that partners who felt emotionally supported were more satisfied in their relationships. Emotional availability fosters a secure attachment style, which helps couples better navigate conflicts and maintain a strong bond (Simpson & Rholes, 1998).

When both partners are emotionally available, they can openly express their needs, work through challenges, and grow together. This openness helps prevent resentment, miscommunication, and emotional distance, which are common sources of conflict in relationships (Gottman, 1994). Furthermore, emotionally available partners provide each other with a sense of validation and acceptance, reinforcing a positive sense of self-worth (Rogers, 1959).

4. Obstacles to Emotional Availability

Emotional availability doesn’t come naturally to everyone. Several factors can hinder a person’s ability to be emotionally available, including:

• Fear of Vulnerability: Some people may fear that sharing their emotions will make them seem weak or lead to rejection (Brown, 2012). This fear can prevent them from opening up.

• Past Trauma or Attachment Issues: Unresolved trauma or insecure attachment styles developed in childhood can impact a person’s capacity for emotional availability (Hazan & Shaver, 1987).

• Poor Emotional Regulation Skills: Difficulty managing emotions can make it challenging to engage in open, supportive communication with a partner (Gross, 2002).

• Stress and Mental Health Issues: High stress levels, anxiety, and depression can make it difficult for individuals to be emotionally available, as they may be overwhelmed by their own emotional struggles (Larsen & Prizmic, 2008).

Recognizing these barriers is essential for understanding and addressing emotional unavailability in relationships.

5. Cultivating Emotional Availability in Your Relationship

Developing emotional availability is a process that requires self-awareness, commitment, and sometimes professional support. Here are some strategies to help cultivate emotional availability:

• Practice Mindfulness: Being present in the moment helps you tune into your own emotions and those of your partner, enhancing emotional connection (Kabat-Zinn, 2003).

• Work on Emotional Intelligence: Emotional intelligence involves recognizing, understanding, and managing emotions effectively. Improving emotional intelligence can make it easier to connect emotionally with your partner (Goleman, 1995).

• Seek Therapy or Counseling: Individual or couples therapy can help address past traumas, attachment issues, or mental health challenges that hinder emotional availability (Johnson, 2004).

• Communicate Openly and Regularly: Make it a habit to check in with each other about emotions, needs, and concerns, even outside of conflicts. Regular communication fosters trust and understanding (Gottman, 1994).

• Show Empathy and Compassion: Cultivate empathy by actively listening and showing compassion toward your partner’s experiences and feelings. Simple gestures of understanding can significantly deepen emotional intimacy (Decety & Jackson, 2004).

Conclusion

Emotional availability is a vital aspect of any healthy, fulfilling relationship. By being emotionally available, you create an environment where both partners feel safe to express themselves, fostering a deeper and more resilient connection. Emotional availability is not an innate trait but a skill that can be cultivated through self-awareness, empathy, and open communication. For those who find emotional availability challenging, seeking support and practicing mindfulness can help unlock the potential for genuine emotional intimacy. By prioritizing emotional availability, couples can build a strong foundation of trust, support, and love.

This article was written by John S. Collier, MSW, LCSW. Mr. Collier has over 25 years experience in the social work field. He currently serves as the executive Director and outpatient provider for Southeast Kentucky Behavioral health based out of London Kentucky. He may be reached by phone at 606-657-0532 extension 101 or by email at John @sekybh.com.

References

• Bowlby, J. (1988). A secure base: Parent-child attachment and healthy human development. Basic Books.

• Brown, B. (2012). Daring greatly: How the courage to be vulnerable transforms the way we live, love, parent, and lead. Penguin.

• Decety, J., & Jackson, P. L. (2004). The functional architecture of human empathy. Behavioral and Cognitive Neuroscience Reviews, 3(2), 71-100.

• Feeney, B. C., & Collins, N. L. (2001). Predictors of caregiving in adult intimate relationships: An attachment theoretical perspective. Journal of Personality and Social Psychology, 80(6), 972.

• Goleman, D. (1995). Emotional intelligence: Why it can matter more than IQ. Bantam.

• Gottman, J. M. (1994). What predicts divorce? The relationship between marital processes and marital outcomes. Psychology Press.

• Gottman, J. M., & Silver, N. (1999). The seven principles for making marriage work. Harmony Books.

• Gross, J. J. (2002). Emotion regulation: Affective, cognitive, and social consequences. Psychophysiology, 39(3), 281-291.

• Hazan, C., & Shaver, P. (1987). Romantic love conceptualized as an attachment process. Journal of Personality and Social Psychology, 52(3), 511.

• Johnson, S. M. (2004). The practice of emotionally focused couple therapy: Creating connection. Brunner-Routledge.

• Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144-156.

• Larsen, R. J., & Prizmic, Z. (2008). Regulation of emotional well-being: Overcoming the hedonic treadmill. In M. Eid & R. J. Larsen (Eds.), The science of subjective well-being (pp. 258-289). Guilford Press.

• Rogers, C. R. (1951). Client-centered therapy: Its current practice, implications, and theory. Houghton Mifflin.

• Shaver, P. R., & Mikulincer, M. (2007). Adult attachment strategies and the regulation of emotion. In J. J. Gross (Ed.), Handbook of emotion regulation (pp. 446-465). Guilford Press.

• Simpson, J. A., & Rholes, W. S. (1998). Attachment theory and close relationships. Guilford Press.

How to Cope with Seasonal Depression During the Holidays

For many, the holiday season is synonymous with joy, family gatherings, and celebration. However, for those affected by seasonal depression or Seasonal Affective Disorder (SAD), this time of year can bring heightened feelings of sadness, anxiety, and fatigue. While the holidays can trigger or exacerbate symptoms, there are strategies for coping effectively. Understanding the underlying causes of holiday-related seasonal depression and implementing research-based approaches can empower individuals to manage their mental health during this season.

1. Understanding Seasonal Depression and the Holiday Season

Seasonal Affective Disorder (SAD) is a type of depression that typically occurs during the fall and winter months when daylight hours are shorter (Melrose, 2015). Symptoms of SAD include low energy, loss of interest in daily activities, changes in sleep and appetite, and feelings of sadness or hopelessness (Roecklein & Rohan, 2005). For some, these symptoms may intensify around the holiday season due to various triggers, such as financial stress, family dynamics, and the expectation to “feel joyful.”

Social pressures during the holidays can amplify feelings of isolation and inadequacy, while disrupted routines and financial obligations may also contribute to stress and anxiety (Boyce & Parker, 1989). Understanding these dynamics is essential in developing effective coping strategies.

2. Evidence-Based Strategies for Coping with Seasonal Depression During the Holidays

  • a) Increase Exposure to Natural Light or Consider Light Therapy: One of the most well-researched treatments for SAD is light therapy, which involves exposure to a light box that mimics natural sunlight. Studies have shown that daily use of a 10,000-lux light box for 20-30 minutes can reduce symptoms for many people with SAD (Golden et al., 2005). Additionally, making a conscious effort to spend time outdoors during daylight hours can increase natural sunlight exposure, which helps regulate melatonin and serotonin levels that influence mood (Roecklein & Rohan, 2005).
  • b) Establish and Maintain Routines: The holiday season often disrupts daily routines, which can make it difficult for individuals with SAD to manage their symptoms. Establishing and sticking to a daily schedule for sleep, exercise, and nutrition can provide a sense of structure and stability. Research suggests that regular physical activity can alleviate symptoms of depression by releasing endorphins and promoting overall well-being (Craft & Perna, 2004). Even light to moderate exercise, such as a daily walk, can have significant mood-boosting effects.
  • c) Limit Alcohol Intake and Maintain a Balanced Diet: Alcohol is a depressant, and excessive consumption can worsen feelings of sadness and anxiety. Studies indicate that people with depressive symptoms are more susceptible to the mood-altering effects of alcohol, especially when trying to cope with stressors (Schuckit et al., 1998). To help regulate mood, limit alcohol intake and prioritize a balanced diet rich in whole grains, fruits, and vegetables, which can support stable energy levels and mental health (O’Neil et al., 2014).
  • d) Practice Mindfulness and Gratitude: Mindfulness techniques, such as meditation, deep breathing, and grounding exercises, have been shown to reduce symptoms of anxiety and depression (Hofmann et al., 2010). During the holiday season, setting aside even a few minutes daily to practice mindfulness can help individuals feel more grounded and focused. In addition, practicing gratitude has been shown to improve mental well-being by fostering positive thinking patterns (Emmons & McCullough, 2003). Writing down a few things to be thankful for each day can create a positive shift in outlook and mood.
  • e) Prioritize Self-Care and Set Boundaries: Holiday obligations can feel overwhelming, especially for those with seasonal depression. It’s important to prioritize self-care by setting boundaries around social commitments. Communicate your needs with family and friends, and don’t be afraid to decline invitations if they feel burdensome. Research shows that setting healthy boundaries and prioritizing self-care can reduce stress and enhance emotional well-being (Cook et al., 2009). Taking breaks, engaging in relaxing activities, or even simply spending time alone can help manage stress and prevent burnout.
  • f) Seek Social Support and Professional Help When Needed: Social support plays a crucial role in managing symptoms of SAD. Reaching out to trusted friends, family, or support groups can provide emotional relief, especially during times of isolation. If symptoms become severe or unmanageable, seeking professional help is a wise option. Cognitive-behavioral therapy (CBT) has been proven effective in treating SAD, helping individuals challenge negative thought patterns and develop healthier coping mechanisms (Rohan et al., 2004).

3. Recognizing and Managing Holiday Triggers

Many people with SAD find that certain holiday-related stressors, such as family conflict, financial worries, or high expectations, exacerbate their symptoms. Being mindful of these triggers can help with preemptive coping. For example, establishing a holiday budget can reduce financial stress, while openly communicating boundaries with family members can prevent feelings of overwhelm. Developing a holiday plan that focuses on activities you genuinely enjoy rather than on societal expectations can also provide relief.

Conclusion

The holiday season can be challenging for those affected by seasonal depression, but understanding its causes and utilizing evidence-based coping strategies can help manage symptoms effectively. By increasing exposure to natural light, maintaining routines, limiting alcohol intake, practicing mindfulness, prioritizing self-care, and seeking support, individuals can foster resilience and find moments of joy and connection during the holidays. Seasonal depression is a difficult journey, but with the right strategies and support, it is possible to navigate this season more comfortably.

This article has been written by John S. Collier, MSW, LCSW. Mr. Collier has over 25 years of experience in the social work field and is based in London Kentucky through Southeast Kentucky Behavioral Health, LLC. Mr. Collier may be reached by phone at (606) 657–0532 extension 101 or by email at john@sekybh.com.

References

  • Boyce, P., & Parker, G. (1989). Seasonal affective disorder. The British Journal of Psychiatry, 155(4), 394-398.
  • Cook, P., Casale, M., & Faulkner, L. (2009). Practicing self-care for mental health: Strategies and impacts. Social Work in Mental Health, 7(3), 303-315.
  • Craft, L. L., & Perna, F. M. (2004). The benefits of exercise for the clinically depressed. Primary Care Companion to The Journal of Clinical Psychiatry, 6(3), 104–111.
  • Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389.
  • Golden, R. N., Gaynes, B. N., Ekstrom, R. D., et al. (2005). The efficacy of light therapy in the treatment of mood disorders: A review and meta-analysis of the evidence. American Journal of Psychiatry, 162(4), 656–662.
  • Hofmann, S. G., Sawyer, A. T., Witt, A. A., & Oh, D. (2010). The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of Consulting and Clinical Psychology, 78(2), 169–183.
  • Melrose, S. (2015). Seasonal affective disorder: An overview of assessment and treatment approaches. Depression Research and Treatment, 2015, 1-6.
  • O’Neil, A., Quirk, S. E., Housden, S., et al. (2014). Relationship between diet and mental health in children and adolescents: A systematic review. American Journal of Public Health, 104(10), e31-e42.
  • Roecklein, K. A., & Rohan, K. J. (2005). Seasonal affective disorder: An overview and update. Psychiatric Services, 56(8), 1161-1170.
  • Rohan, K. J., Roecklein, K. A., Lacy, T. J., & Vacek, P. M. (2004). Winter depression recurrence: A comparison of cognitive-behavioral therapy, light therapy, and combination treatment. Journal of Consulting and Clinical Psychology, 72(3), 523-532.
  • Schuckit, M. A., Tipp, J. E., Smith, T. L., et al. (1998). An evaluation of type A and type B alcoholics. Addiction, 93(8), 1149–1164.
What to Do When Your Teenager Feels They Aren’t Treated Fairly

It’s common for teenagers to feel misunderstood or unfairly treated at home. Whether it’s about rules, responsibilities, or privileges, teens are at an age when they’re figuring out who they are and are especially sensitive to fairness. If your teenager tells you they don’t feel treated fairly, this can be an opportunity to strengthen your relationship and help them develop resilience and perspective.

 Understanding the Teenage Perspective on Fairness

During adolescence, children experience significant cognitive and emotional growth, which affects their view of fairness. According to Dr. Laurence Steinberg, a developmental psychologist, teens are increasingly aware of social justice and equality, which extends to how they view their place in the family. They’re also developing their own identity, which can lead to greater sensitivity when they feel they’re being treated unfairly compared to siblings or friends .

Fairness, however, doesn’t always mean treating everyone exactly the same. Psychologist Dr. Michael Thompson explains that fairness is about meeting each child’s individual needs. Parents often make decisions based on a teen’s maturity, needs, or abilities, which can sometimes lead teens to feel that others are getting special treatment .

 Responding Supportively When Your Teen Expresses Feelings of Unfairness

When your teen says they feel unfairly treated, responding in a supportive and constructive way can help them feel valued and understood. Here are some strategies:

 1. Listen Without Judgment

  • When your teen tells you they feel unfairly treated, listen calmly and let them explain their feelings without interruption. According to Dr. John Gottman, an expert in family relationships, active listening can make children feel respected and valued, which helps foster a trusting and open relationship .
  • Try to validate their feelings by saying things like, “I understand that you feel this way,” even if you don’t agree. Validation doesn’t mean agreeing, but it lets your teen know their emotions are acknowledged.

 2. Explain Fairness Versus Equality

  • Fairness in parenting often means giving each child what they need, which may look different depending on age, maturity, and individual needs. For example, a younger sibling might have a different bedtime or a different set of responsibilities. Explaining the difference between fairness and equality can help your teen see why each family member might be treated differently.
  • Family therapist Dr. Jane Nelsen explains that explaining this distinction can reduce resentment and help children understand that they are not being “punished” or unfairly limited, but rather given what’s appropriate for their stage of development .

 3. Ask Questions to Understand Their Perspective

  • To fully understand why your teen feels unfairly treated, ask open-ended questions like, “Can you tell me more about why you feel this way?” or “What would make this situation feel fairer to you?” Open-ended questions help you see things from their perspective and show your teen that you’re genuinely interested in understanding their feelings .
  • Research shows that when teens feel heard and understood by their parents, they’re more likely to accept decisions, even if they don’t fully agree .

 4. Acknowledge Your Own Mistakes

  • If there are times when you realize you may have been unfair without realizing it, don’t be afraid to admit it. Admitting mistakes can strengthen trust between you and your teen and show them that fairness matters to you as well.
  • Dr. Brené Brown, a researcher on vulnerability and family relationships, argues that admitting mistakes as a parent models accountability and teaches teens that it’s okay to acknowledge imperfections .

 Setting Clear Expectations and Boundaries

While understanding their feelings is important, consistency is key. Clear boundaries help teenagers feel secure and understand why rules are in place. Setting expectations and explaining the reasons behind rules can make them seem fairer to your teen.

 1. Discuss Expectations Openly

  • Have conversations with your teen about what is expected of them and why. When parents and teens discuss expectations together, it helps clarify boundaries and can prevent feelings of unfairness. For instance, explaining why curfews differ based on age or responsibility level can make the rules seem more reasonable .
  • Psychologist Dr. Wendy Mogel suggests involving teens in discussions about rules, which makes them feel more invested and responsible for their own actions .

 2. Be Consistent with Consequences

  • Consistency helps teens understand that rules apply to everyone in the family. If consequences are only enforced sometimes, teens may feel that rules are unfairly applied.
  • Consistent consequences, when applied in a fair and non-emotional way, reinforce the idea that rules are about safety and responsibility, not favoritism.

 Helping Your Teen Build Resilience and Perspective

Feelings of unfairness can be an opportunity for growth. Learning to handle situations that feel unfair helps teenagers develop resilience and prepares them for situations outside the family.

 1. Encourage Problem-Solving Skills

  • If your teen feels that a situation is unfair, work with them to brainstorm ways to improve it. For example, if they feel they have too many chores compared to a sibling, you might discuss a more balanced approach or find ways to rotate tasks. This teaches them to address perceived unfairness in constructive ways .
  • Studies show that encouraging teens to engage in problem-solving fosters independence and resilience, helping them deal with challenges throughout life .

 2. Model Empathy and Perspective-Taking

  • Encourage your teen to consider others’ perspectives as well. Ask questions like, “Why do you think your sibling might have different responsibilities?” or “How do you think we try to balance everyone’s needs?” This teaches empathy and helps your teen see family dynamics in a broader context.
  • Research by developmental psychologist Dr. Nancy Eisenberg suggests that teaching empathy and perspective-taking can enhance social skills and emotional intelligence in adolescents .

 Wrapping It Up: Fairness, Understanding, and Family Growth

Feeling unfairly treated is a common experience for teens, and how parents respond can shape their future interactions with others. By listening, validating feelings, explaining fairness versus equality, and involving them in discussions about expectations, you can build a more open and trusting relationship with your teen. And when misunderstandings occur, remember that these moments are opportunities to strengthen family bonds, build resilience, and help your teenager feel valued.

Every family dynamic is unique, and while it may not always be possible to avoid feelings of unfairness, responding with empathy, consistency, and open communication can help your teenager feel respected and understood.

This article has been written by John S. Collier, MSW, LCSW. Mr. Collier has over 25 years of experience in the social work field and is based in London Kentucky through Southeast Kentucky Behavioral Health, LLC. Mr. Collier may be reached by phone at (606) 657–0532 extension 101 or by email at john@sekybh.com.

 References

1. Steinberg, L. (2014). Age of Opportunity: Lessons from the New Science of Adolescence. Houghton Mifflin Harcourt.

2. Thompson, M. (2009). It’s a Boy!: Understanding Your Son’s Development from Birth to Age 18. Ballantine Books.

3. Gottman, J. (1997). Raising an Emotionally Intelligent Child: The Heart of Parenting. Simon & Schuster.

4. Nelsen, J. (2006). Positive Discipline for Teenagers: Empowering Your Teens and Yourself Through Kind and Firm Parenting. Ballantine Books.

5. Brown, B. (2012). Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead. Penguin Books.

6. Mogel, W. (2008). The Blessing of a B Minus: Using Jewish Teachings to Raise Resilient Teenagers. Scribner.

7. Eisenberg, N., & Spinrad, T. L. (2004). “Emotion-Related Regulation: Its Role in the Development of Empathy and Prosocial Behavior.” Annual Review of Psychology, 55, 535–570.

How Can You Help Your Community?

Contributing to the well-being of your community is one of the most impactful ways to create positive change on both local and personal levels. Community engagement not only improves the quality of life for those around you, but it also fosters a sense of belonging, personal fulfillment, and collective responsibility. Whether through volunteering, supporting local businesses, or advocating for causes that matter, there are many ways to help your community. This article explores key strategies for making a difference, backed by research and expert recommendations.

1. Volunteer Your Time

One of the most direct ways to help your community is by volunteering. Giving your time to local organizations, charities, or initiatives can address immediate needs, build stronger social ties, and improve overall community cohesion. Research shows that communities with high levels of volunteerism often experience better health outcomes, lower crime rates, and stronger social networks (Wilson, 2000).

Whether it’s serving meals at a shelter, tutoring children, or cleaning up local parks, volunteering offers a hands-on way to make a tangible difference. Moreover, a study published in Social Science & Medicine found that volunteering can also have mental health benefits for volunteers, including reducing symptoms of depression and boosting feelings of life satisfaction (Jenkinson et al., 2013).

2. Support Local Businesses

Local businesses are often the backbone of a community, providing jobs, services, and a unique cultural identity. By choosing to shop locally, you help support the local economy and ensure the survival of independent businesses. A study by the Institute for Local Self-Reliance found that local businesses reinvest a larger share of their revenue into the local economy compared to national chains (Mitchell, 2010). This reinvestment strengthens the economic stability of the community.

In addition to shopping locally, you can support small businesses by spreading the word about them through social media, participating in community events they host, or even offering your skills to help them thrive.

3. Participate in Civic Engagement

Civic engagement is another crucial way to contribute to your community. This includes participating in local government meetings, joining neighborhood associations, or even organizing town hall discussions. By being involved in civic life, you help shape decisions that directly affect your community.

Engaging with local politics ensures that the voices of everyday citizens are heard and that decisions reflect the needs of the broader population. According to the Journal of Public Affairs, communities with higher rates of civic engagement tend to experience more responsive governance, greater social equity, and improved public services (Zukin et al., 2006).

4. Mentor or Educate Others

Mentorship and education are powerful ways to uplift individuals within your community, particularly younger generations. By offering guidance, whether formally or informally, you can help others navigate challenges, pursue goals, and build confidence.

Studies show that mentorship programs, particularly for youth, can have profound long-term benefits, including improved academic performance, higher self-esteem, and better career outcomes (Rhodes et al., 2002). Whether you’re mentoring a young person in a formal program or offering informal advice to someone in your neighborhood, your experience and wisdom can have a lasting impact.

In addition, offering free workshops or classes in areas where you have expertise—such as financial literacy, computer skills, or even gardening—can empower others to develop skills that will benefit both them and the broader community.

5. Organize Community Clean-Up Events

Environmental stewardship is another significant way to contribute to your community. Organizing or participating in a community clean-up event not only improves the physical appearance of your neighborhood but also promotes environmental responsibility. Clean-up events can target parks, streets, beaches, or other public areas that could benefit from beautification efforts.

Research has shown that cleaner environments foster a greater sense of community pride and well-being. A study published in The Journal of Environmental Psychology found that individuals who live in cleaner, well-maintained environments report higher levels of happiness and community satisfaction (Krause, 2011). By taking the lead in organizing or joining clean-up events, you can make your community a more pleasant and inviting place for everyone.

6. Advocate for Social Change

Advocating for social change is another impactful way to help your community, particularly when it comes to addressing issues like inequality, poverty, or access to education. Whether through grassroots activism, joining a nonprofit organization, or using social media platforms to raise awareness, advocating for important issues can lead to meaningful changes in your community.

Research published in Social Forces highlights the effectiveness of local activism in bringing about social change, particularly when communities unite around a shared cause (McAdam & Boudet, 2012). For example, efforts to improve access to affordable housing or to promote environmental sustainability can have long-lasting benefits for future generations.

7. Donate to Causes or Individuals in Need

Financial contributions to local charities, shelters, schools, or even individuals in need are vital to sustaining community support systems. For those unable to donate large sums of money, small and consistent contributions can still have a meaningful impact. Charitable giving not only provides resources to those in need but also strengthens the overall infrastructure of support within a community.

According to a report by the National Philanthropic Trust, Americans donated over $471 billion to charitable causes in 2020, with individual giving accounting for the largest portion of this total (NPT, 2020). These donations helped provide food, healthcare, education, and other services to countless people across the country. Even small contributions can go a long way in making a difference.

8. Build a Sense of Community Through Events

Organizing or participating in community events—such as potlucks, festivals, or block parties—is an effective way to foster connections and build a sense of belonging. These events create opportunities for neighbors to get to know each other, share experiences, and strengthen social bonds. Communities with strong social ties are more resilient in the face of challenges, from natural disasters to economic downturns (Putnam, 2000).

Events also provide a platform for celebrating the unique culture, history, and diversity within a community. By coming together for shared activities, people can feel more connected and invested in the well-being of their neighborhood.

9. Promote Inclusivity and Support Marginalized Groups

One of the most important ways to help your community is by promoting inclusivity and supporting marginalized groups. Whether through direct action, advocacy, or creating safe spaces for open dialogue, fostering an inclusive community ensures that everyone feels welcome and valued, regardless of race, gender, religion, or socioeconomic status.

Research has shown that communities that prioritize inclusivity experience higher levels of social trust, cooperation, and overall well-being (Putnam, 2007). By actively working to break down barriers and address systemic inequalities, you can help create a more just and supportive environment for all community members.

10. Offer Emotional Support and Kindness

Finally, one of the simplest yet most profound ways to help your community is through small acts of kindness and emotional support. Reaching out to neighbors, offering a listening ear, or simply being there for someone in need can make a significant difference in someone’s life.

Studies have shown that acts of kindness contribute to increased feelings of happiness and social connectedness, not just for the recipient but also for the giver (Lyubomirsky et al., 2005). In times of crisis or stress, offering emotional support and kindness can be a powerful way to foster a sense of unity and solidarity within your community.

Conclusion

Helping your community can take many forms, from volunteering and mentoring to advocating for change and promoting inclusivity. Each of these actions, whether big or small, contributes to the overall well-being of the community and strengthens the social fabric that holds it together. By getting involved, you not only improve the lives of those around you but also experience the personal fulfillment that comes from making a positive impact.

This article me has been written by John S. Collier. Mr. Collier has over 25 years in the social work field. He may be reached at 6066570532 extension 101 or by email at john@sekybh.com.

. References

• Jenkinson, C. E., Dickens, A. P., Jones, K., Thompson-Coon, J., Taylor, R. S., Rogers, M., & Bambra, C. L. (2013). Is Volunteering a Public Health Intervention? A Systematic Review and Meta-Analysis of the Health and Survival of Volunteers. Social Science & Medicine, 96, 26-34.

• Krause, A. (2011). Cleaner Environments and Happier People: The Psychological Impact of Environmental Cleanliness. Journal of Environmental Psychology, 31(1), 18-24.

• Lyubomirsky, S., Sheldon, K. M., & Schkade, D. (2005). Pursuing Happiness: The Architecture of Sustainable Change. Review of General Psychology, 9(2), 111-131.

• McAdam, D., & Boudet, H. S. (2012). Putting Social Movements in Their Place: Explaining Opposition to Energy Projects in the United States, 2000-2005. Social Forces, 91(1), 37-68.

• Mitchell, S. (2010). Why Local Matters: Rebuilding Our Communities and Economies from the Ground Up. Institute for Local Self-Reliance.

• National Philanthropic Trust. (2020). Charitable Giving Statistics. Retrieved from National Philanthropic Trust.

• Putnam, R. D. (2000). Bowling Alone: The Collapse and Revival of American Community. Simon & Schuster.

• Putnam, R. D. (2007). E Pluribus Unum: Diversity and Community in the Twenty-First Century. Scandinavian Political Studies, 30(2), 137-174.

• Rhodes, J. E., Grossman, J. B., & Resch, N. L. (2002). Agents of Change:

Why Am I Stressed Out So Much? Understanding the Roots of Chronic Stress

Stress is a common and natural response to challenges, but when it becomes overwhelming or constant, it can lead to significant physical and emotional consequences. If you feel stressed out frequently, it’s essential to understand the reasons behind your stress and how to manage it effectively. Chronic stress often stems from a variety of factors, including lifestyle, psychological influences, work demands, and societal pressures. This article explores the main reasons why stress may be impacting you so much, supported by research and expert analysis.

1. High Work Demands and Job Burnout

One of the most common sources of chronic stress is job-related pressure. Many people face overwhelming workloads, tight deadlines, and long hours, leading to job burnout. A 2021 survey by the American Psychological Association (APA) found that 79% of employees reported work-related stress, with 44% reporting physical fatigue from work stress and 36% experiencing cognitive weariness .

Job insecurity, lack of control, and unclear expectations also exacerbate stress. The COVID-19 pandemic further heightened these pressures, leading to more people working from home without clear work-life boundaries. This unrelenting work pressure can lead to chronic stress and negatively impact both mental and physical health.

2. Financial Stress

Financial problems are a leading cause of chronic stress. Whether due to debt, unemployment, or the rising cost of living, financial uncertainty can weigh heavily on the mind. A report from the Financial Health Network found that 64% of Americans feel stressed about money . When people feel like they lack control over their financial situation, it can lead to ongoing anxiety and emotional exhaustion.

3. Personal and Family Responsibilities

Balancing personal, family, and professional responsibilities can be another source of overwhelming stress. Caregiving for children, aging parents, or family members with disabilities adds emotional and physical strain. For instance, research shows that caregivers of family members with chronic illnesses are more likely to experience stress-related health problems like high blood pressure and depression . These additional pressures can make it difficult to focus on personal well-being, leading to a buildup of stress.

4. Lack of Time and Overcommitment

Modern life often involves juggling multiple roles and commitments, leaving little time for rest or self-care. When you feel stretched too thin, even minor tasks can seem overwhelming, contributing to chronic stress. The “time famine” effect—a perceived scarcity of time—leads to feelings of being rushed and pressured . This sense of constant hurry often heightens feelings of stress and reduces overall satisfaction with life.

5. Social Isolation and Relationships

Human beings are social creatures, and a lack of strong social connections can exacerbate feelings of stress. Loneliness or strained relationships are linked to higher levels of stress hormones such as cortisol. According to a study published in Health Psychology, individuals with fewer social connections are more likely to experience prolonged stress responses . Conflict within relationships, whether romantic, familial, or social, can also lead to chronic emotional distress.

6. Psychological Factors: Perfectionism and Anxiety

Psychological traits and tendencies can also drive stress. Perfectionism, for instance, creates unrealistic expectations, leading to frustration and chronic stress when goals aren’t met. Anxiety disorders amplify normal stress responses, making everyday tasks seem insurmountable. The APA notes that anxiety is the most common mental health condition in the United States, with over 40 million adults affected, which often overlaps with stress disorders .

7. Health and Physical Factors

Your health can also contribute to chronic stress. Poor diet, lack of exercise, and insufficient sleep can heighten the body’s stress response. Chronic medical conditions, such as heart disease, diabetes, or chronic pain, can create ongoing stress and fatigue. Research shows that stress can exacerbate these conditions, leading to a vicious cycle of worsening health and heightened stress .

8. Technology and Information Overload

In today’s digital age, people are constantly bombarded with information. While technology offers convenience, it can also contribute to stress. “Information overload” occurs when people feel overwhelmed by the constant influx of news, social media, emails, and alerts. This can create a sense of never being able to “turn off” or relax. A study by the Pew Research Center found that 25% of adults feel constantly connected to their devices, which correlates with higher stress levels .

9. Coping Strategies

Coping with stress requires a balanced approach. According to the APA, effective stress management involves a combination of healthy habits like regular physical activity, mindfulness techniques, and setting realistic goals . Social support and seeking professional help when needed are also crucial in managing overwhelming stress.

Chronic stress can stem from a wide range of sources, including work demands, financial struggles, personal responsibilities, psychological factors, and even technology use. Understanding the root causes of your stress is the first step toward addressing it. By recognizing these factors and implementing healthy coping mechanisms, it’s possible to reduce stress and improve your overall well-being.

This article was written by John S. Collier,MSW, LCSW. MR. COLLIER HAS OVER 25 YEARS EXPERIENCE IN THE SOCIAL WORK FIELD. He currently serves as the executive Director and outpatient behavioral health therapist at Southeast Kentucky Behavioral health based in London Kentucky. He may be reached at 606-657-0532 extension 101 or by email john@sekybh.com.

References:

1. American Psychological Association (2021). Stress in America 2021. Retrieved from [https://www.apa.org].

2. Financial Health Network (2020). U.S. Financial Health Pulse: 2020 Trends Report.

3. Health Psychology, Social Connections and Stress, Volume 35, Issue 1, 2019.

4. Pew Research Center (2021). Digital Life in 2020.

5. American Psychological Association (2020). Anxiety and Stress Disorders.

By diving into the reasons behind your stress, you can start taking the steps needed to alleviate it and regain balance in your life.

Job Opportunity: Community Access Specialist

Program: Supports for Community Living Division

Apply now

Location: London/Corbin and Richmond/Lexington

Reports To: Executive Director or Designee

Job Summary:

The Community Access Specialist supports individuals with intellectual and developmental disabilities participating in the Kentucky Supports for Community Living (SCL) waiver program, in accordance with the Kentucky Administrative Regulation (KAR) 907 KAR 12:010. This position is responsible for assisting individuals in accessing community resources, services, and activities that promote independence, inclusion, and meaningful community engagement.

Key Responsibilities:

1. Community Integration and Advocacy:

• Assist individuals in identifying and participating in community activities, services, and opportunities that align with their personal goals and interests.

• Promote inclusion by advocating for reasonable accommodations and modifications to ensure equal access to community resources and services.

• Develop relationships with community organizations, employers, and other service providers to create opportunities for the individuals served.

• Ensure that services are provided in natural community settings, as defined by 907 KAR 12:010, Section 2.

2. Person-Centered Planning:

• Collaborate with individuals, their families, and their support teams to create and implement individualized service plans (ISPs) that reflect the person’s goals for community involvement.

• Facilitate skill development in areas that enhance the individual’s ability to live more independently and participate fully in community life.

3. Service Documentation and Compliance:

• Maintain accurate and timely documentation of services provided in accordance with Medicaid and SCL waiver program requirements, including 907 KAR 1:145, which governs record-keeping and compliance.

• Participate in audits, reviews, and quality improvement initiatives to ensure adherence to state regulations and program guidelines.

• Ensure services provided are in line with 907 KAR 12:010, which outlines service definitions and provider qualifications.

4. Collaboration and Teamwork:

• Work collaboratively with case managers, direct support professionals, healthcare providers, and other stakeholders to ensure seamless service delivery.

• Participate in interdisciplinary team meetings, as needed, to discuss service progress, address barriers, and update individualized service plans.

• Provide training and support to individuals and their support teams on accessing and navigating community resources.

5. Resource Coordination:

• Assist in identifying community resources, including educational, employment, recreational, and social opportunities, that meet the individual’s needs and preferences.

• Coordinate transportation and other logistical needs to support community participation.

• Facilitate access to additional waiver services, as appropriate, ensuring compliance with 907 KAR 12:010.

Qualifications:

• Education: Bachelor’s degree in Social Work, Psychology, Human Services, or a related field preferred.

• Experience: Minimum of 1 year of experience working with individuals with intellectual or developmental disabilities. Knowledge of Medicaid waiver programs, specifically the SCL waiver, is preferred.

• Certifications: CPR/First Aid certification is required. Completion of relevant SCL waiver training is required within the first 90 days of employment.

• Skills:

• Strong understanding of community resources and service systems within Kentucky.

• Ability to work effectively within a person-centered framework.

• Strong interpersonal, organizational, and advocacy skills.

• Familiarity with Kentucky Administrative Regulations related to Medicaid, particularly 907 KAR 12:010.

Work Conditions:

• The position requires frequent travel within the community, including home visits, attending community activities, and networking with local resources.

• Ability to work flexible hours, including evenings or weekends, to support individuals’ community participation as needed.

References:

• Kentucky Administrative Regulations (KAR), including but not limited to:

• 907 KAR 12:010 – Supports for Community Living Waiver: Service Definitions and Provider Qualifications

• 907 KAR 1:145 – Medicaid Services: Record-Keeping and Documentation Requirements

This job description is intended to provide a general overview of the position and is not an exhaustive list of duties or requirements.

APPLY NOW