How Peer Support Can Increase Student Mental Health

A number of great interventions for improving student mental health have been gaining recognition lately.  Among them, increased mental health services in schools and universities, links to off-campus therapists, anti-stigma campaigns, and numerous efforts at raising awareness of mental health issues.

One helpful strategy for improving mental health that has not gotten as much attention as it deserves is peer support. A number of peer support programs are popping up across the country and throughout the U.K. and Canada, with the aim of filling some of the gaps in mental health support for university students. Particularly on campus where counseling staff and other providers struggle to keep up with the ever-increasing demand for mental health services, peer support is another tool to help students cope with stress and anxiety.

State of Emergency

About 13% of young people suffer from mental health issues ranging from anxiety and depression to ADHD and other disorders that can impact them well into adulthood. While some stress is normal, youth ages 15-19 experience the highest rates of emerging depression of any age group. These issues are often exacerbated by the move from high school to college. Recent research has uncovered the fact that 6% of undergrads and 4% of grad students consider suicide while attending university.

How Peer Support Can Help

In the mental health world, peer support programs allow individuals who have already experienced a high level of recovery, to assist others who are not as far along on their journey. Peer supporters use their experiences and successes to help others navigate mild mental health issues. The idea behind peer support in universities is similar. Connecting with peer supporters or mentors can help students feel less alone. It is natural for young people to reach out to friends when they are struggling, but if one has just moved to a new city to attend college, it can be easy to feel swept up in a sea of new faces. Peer support can ground new students and give them a sense of familiarity, someone to ask when they have questions, or even just someone to vent to when they feel overwhelmed. Those who have received support can later return the favor by helping other students. This creates a support network that can benefit everyone involved.  

Peer support can be particularly helpful in the case of first generation college students whose parents are not as adept at offering support as they move through the maze of financial aid paperwork, online course registration, dorm room selection, and maneuvering around campus (or even a new town). Is such cases, peer support can make all the difference. Having the ear and support of someone who has experience with university life and who also understands the stress factors unique to a college student can be reassuring and beneficial.

Making Mental Wellness a Priority

Demand for mental health services is at an all-time high. The evidence is clear: we are experiencing a mental health crisis. The more resources young people have available to them, the better their chances of overcoming anxiety and depression. While peer support cannot replace the help of an experienced mental health professional, it can help ease the stress of transition and provide an extra level of support for individuals struggling with anxiety. Reaching out to others is an important step toward greater wellness.

Sincerely,

Eileen Wynne PhD

References:
http://www.ibtimes.com/how-help-college-students-experiencing-mental-distress-including-suicidal-thoughts-2577859
http://www.thepublicopinion.com/neighbors/spotting-mental-health-issues-in-college-students/article_fb609538-7ea5-11e7-ad32-4fe92fbee05b.html

Millennials and the Potential for Self-Actualization

The idea that reaching one's fullest potential is something worth striving for doesn't get enough attention in our hyper-distracted modern landscape. Many of us are preoccupied with shorter-term, more easily gratified pursuits, but the long game of personal grown is definitely one worth striving for. Millennials, though beset by the economy and the drastic changes in society over the last decades, may be the generation best positioned to successfully undertake this lofty goal and in fact, may be doing so by taking a short-cut. Let me explain why I say this, and what I see as the biggest challenge to their face to self-mastery and how I think they are working around it. 

Millennial Values

My experience with Millennials and all the literature I've read seem to say the same thing; as a group, these young folks are remarkably optimistic and aspirational. The Pew Research Center describes millennials as "confident, self-expressive, liberal, upbeat and open to change." They have a strong sense of justice and are more concerned with the way the work they do makes them feel and the impact it has in the world than they are with working solely to gain material wealth and trappings. They are extremely agile — they have not come up in an environment where things have been stable and therefore, are comfortable with change in a way that even Gen Xers are not.  Many of the traditional career paths that previous generations counted on are are not available to this generation, which has made them creative and resourceful. In short, Millennials are resilient. 

The Path to Self-Actualization

Abraham Maslow was arguably one of the most important psychologists of the 20th century. He is most famous for developing the hierarchy of needs, which is essentially an overview of typical human development. This hierarchy can be visualized as a pyramid. At the base are the most basic physiological needs which include the need for nourishment (food and water), sleep, and warmth. These needs are foundational and are the strongest because if they aren't met an individual will not survive.  Next, comes another fairly basic the need: safety. Safety and security go hand-in-hand and meeting this need can consist of having a home and income, as well as freedom from potential dangers such as crime and political unrest.  After safety comes the more complex social needs of love and belonging, primarily from relationships with family, friends and intimate partners.

The need for esteem is a higher-level psychological need that articulates the human hope of being respected and recognized for accomplishments. The need for esteem includes the desire to feel satisfied with one's self and valued by others. This need is often met in the workplace, or in a team situation and if it is not met, according to the hierarchy of needs, the final need can't be met. The final and most complex is the need for self-actualization. This is a self-fulfillment need that encompasses all the activities, intellectual and creative, that are required for an individual to achieve their full potential. 

What characterizes a self-actualized individual? They accept others and also themselves, they have high emotional intelligence, and feel comfortable with change and uncertainty.  People who have attained self-actualization are independent and autonomous. They feel comfortable alone, particularly because gratification comes from within rather than from external sources. These people experience present moment awareness and are therefore objective about personal achievement and misfortune. Most importantly, they have a growth mindset and are willing to try new things that will enable personal growth, even when these things are difficult or uncomfortable. 

Roadblocks to Self-Mastery

One problem that many millennials face is the difficulty in achieving the highest level needs in Maslow's pyramid. According to the pyramid, esteem must be achieved ahead of self-actualization, and with the absence of linear careers, that enable easily discernible growth through promotions, raises, etc.,  it is more difficult to move through this level in a clear manner. Although they are highly educated, when school is finished many fail to find a next step to allow for the kind of career progress that previous generations enjoyed. In fact, they face the higher rates of unemployment than any workforce in three decades. 

Additionally, many millennials are making choices that seem radical to older generations, not marrying, choosing to be childless, deciding not to own properly or vehicles. In many cases, their global and urban lifestyles make those things feel like hindrances rather than values. Recent research by the Brookings Institution showed that over 87% of millennials disagree with the statement that “money is the best measure of success” and most would prefer to work for a company they feel is ethical or allows them to do work they find meaningful than make a lot of money. With a focus on being rather than on achieving, many millennials seem stuck in the lower rungs of Maslow's pyramid with no way of moving into higher levels. This generation is also much more oriented towards belonging and being aligned with the values of peers than being competitive, they are more cooperative than competitive. They require recognition, which can be evidenced by recent Pew Research Center statistics that one in five of them have posted a YouTube video of themselves while three-quarters have social profiles. Social media helps fill a need for belonging. In short, millennials are blocked in many ways from achieving esteem through typical channels, while simultaneously finding great value in belonging. They seem to be caught up in some of the lower rung values with no clear path to achieving the highest level needs. 

A Shift in Thinking 

In the traditional pattern followed by Maslow's hierarchy, fulfillment of needs comes in a  specific order. Is it possible that for twenty-somethings, aspects of belonging, esteem, and self-actualization happen simultaneously? When I look at the characteristics of a self-actualized person, such as present moment awareness, the willingness to try new things, and comfort with uncertainty, I see consistency with the key values and behaviors of this generation. In some ways, the circumstances in which this group has come of age may have caused them to skip a step and achieve some of the characteristics of self-actualization while still at the belonging or esteem levels of development. They have completely different values than previous generations, and maybe that's a good thing. Perhaps the advanced development in some areas accompanied by the setbacks in others has given them a unique perspective that time will teach us to respect and appreciate. 

The largest generation in Western history may just transform the way we understand everything by creating a system that is more value based than transactional, and remind us that rules were made to be re-imagined. They may teach us that experiences really are better than things and that systems we thought were solid, still need adjustment. It's too early to say, but this generation certainly does keep me on my toes!

Soft Skills: Emotional intelligence and success

What is Emotional Intelligence?

In 1990, scientists John D. Mayer and Peter Salovey came up with the concept of emotional intelligence. The term described a form of social intelligence that included the ability to:

• Monitor one's emotions and those of others,
• discriminate between these emotions and feelings, and, 
• to use this understanding to guide one's behavior. 

Simply put, emotional intelligence is a person's ability to identify, understand, and monitor their emotions and those of the people around them. Emotional intelligence differs from cognitive intelligence, which is more intellectual and includes understanding information and solving problems. Emotional intelligence is interpersonal; it plays a big role in the development of one's people skills. 

Why is it important?

Emotional intelligence can be a critical determining factor in social functioning. In some ways, it is much more important than cognitive intelligence to overall success.  Understanding other people and how they feel can give you a strong advantage both professionally and personally. It is much easier to communicate to a person in a way that they understand, to motivate people, and to stimulate teamwork if you know where people are coming from.  There are some different ways that emotional intelligence is expressed. Below are a few excellent examples of emotional intelligence in action.  

Empathy

Sometimes called the cornerstone of emotional intelligence, empathy, and emotional intelligence go hand in hand. Empathy is a key behavior demonstrating emotional intelligence. Empathy can be understood as the ability to put yourself in someone else's shoes and understand how it feels to experience the world from their point of view. It leads to better communication because when you understand how someone else feels, you can better explain things to them in a way that is meaningful and memorable. This understanding of others, in turn, increases trustworthiness.

Self-Awareness

As one moves into adult life, self-awareness becomes critical for high-level functioning. Self-awareness includes having a true understanding of one's emotional motivations, desires, and goals. Another part of Self-awareness is awareness of your strengths and weaknesses; this enables you to make academic and career choices that will benefit you by enabling you to build up skills you lack and fully develop those that come more easily to you. Self-awareness also includes your self-esteem and confidence. It is important to know where you feel confident and where your self-esteem could use a boost.  Self-Awareness ultimately leads to self-management, emotional regulation, and an appropriate overall understanding of the self about the greater world. 

Effective Teamwork 

Emotional intelligence is key to success in the workplace. Nearly all top performers have mastered emotional intelligence. This means that they understand their motivations, strengths, and goals AND that they also understand what motivates others. When team members feel understood and respected,  there will naturally be trust, and that leads to much more effective collaboration and teamwork. This aspect of emotional intelligence is important as we move through our careers. Understanding people and recognizing the subtle clues that emotional intelligence illuminates can make all the difference in the opportunities one os given. Additionally, if there are interpersonal challenges in the workplace, the empathy, and self-awareness that come as a result of emotional intelligence lead to more effective conflict management.

Developing emotional intelligence

As is evidenced above, emotional intelligence is an asset as one moves into more social, team, and career situations. Having a better understanding of other people can be useful throughout one's academic life and as one moves onto their career path. So how can you increase your emotional intelligence skills?

• One of the easiest ways to increase emotional intelligence is to be begin noticing nonverbal communication. Observe the people around you and start to note whether you can tell what their mood is based on how they stand or walk, their facial expressions, and their gestures. You will be amazed by how much you can tell just by watching people.
  
• Another way to improve your emotional intelligence is to pay attention to your responses to various situations. Rather than reacting, try to experience the feelings and emotions you have about certain events and then choose a proactive approach to dealing with situations that bring up strong emotions. Learning to observe your patterns in a non-reactive manner can help you become more self-aware and improve your self-management.
  
• A great way to boost your emotional intelligence is to learn techniques for managing your stress. When you are in control of your emotions, you are better equipped to pay attention to all the subtle social cues in your environment. You can also help the people around you manage their stress better when you approach things with a cool head. This can be challenging at first, but after you find some strategies that help you manage stress, you will be able to deal with well with any pressures that come along.
  
• Be honest and kind. A very powerful way to increase your trustworthiness is to be honest in a kind and constructive way. This does not mean to say whatever is on your mind; empathy will enable you to gauge how you can communicate in a manner that is forthright and also helpful. Learning to say things that are difficult is one of the fastest ways to gain trust and respect. It can be hard at first, but by practicing you can make this part of your approach to dealing with others. 
• 
  

Formerly on staff at the Tulane Student & Health Center of Psychiatry, helping emerging adults uncover the best path to success is my passion. I am a professional psychotherapist and I specialize in academic, success, and life coaching. I work primarily with college students and young professionals. I would love to put my expertise as a certified success coach to work for you.  

Sincerely, 

Dr. Eileen Wynne

Embarking on Your Journey: tips for college freshmen

Starting college is one of the most exciting times in a young adult's life. It is a time of unprecedented freedom and excitement.   It begins a new chapter of your life where you make your own choices and taking complete responsibility for yourself and your behavior. No one is there to remind you to eat and get enough sleep or wake up in time for class. You are in control. 

Freshman year can be amazing and full of wonderful new experiences. It can also feel lonely and overwhelming. The new pressures to manage your own space, deal with roommates, effectively manage time, get good grades, and take care of everything else that comes along, can take a toll. When not managed properly, these new pressures can lead to anxiety, stress, and even depression.  

Below I have outlined some of the big challenges facing new freshmen with coping tips for each. 

Unfamiliar People and Surroundings

In the first year of college, everything is new. You are at a new school, may have a new home, and people are unfamiliar. The structure of classes is new. The level of responsibility and lack of accountability can be disarming for freshmen who are used to teachers who know them and know when they have missed an assignment. There are all kinds of new things to adjust to. It can feel lonely and overwhelming when college begins. Homesickness is not uncommon. 

Coping Tips: It may seem counterintuitive, but getting involved in a study group or a team activity can be the best remedy for all the unfamiliarity. Since new students are all in it together, you will find that bonds are formed quickly and before you know it, you will have a home away from home. Having a weekly dinner with a roommate or classmate can also help give you something to look forward to and make you feel less alone. Finally, getting together with anyone you might know from home can keep you feeling connected to your roots as you get established in your new place. It may take a semester to get used to the format of college. Make sure to discuss your challenges with professors or visit an academic advisor if you are struggling. 

Unstructured Time

It can be tempting to stay up all night and sleep in late on the days you don't have any classes. Many freshmen sleep too much and overeat during the first year away. The wide open days can be difficult if you have not yet made friends and it may seem that sleeping and eating break up the monotony of studying and going to class. 

Coping Tips: Try to set a schedule for yourself. Getting to bed at relatively the same time each evening and getting up at a reasonable hour in the morning will help you feel less like you are lost in an endless stream of days. Make sure to set aside time to study. If you need to break up the day, head to the library or a cafe to study, or go out for a walk. Additionally, eating three regular meals a day instead of snacking and eating at random hours will help avoid the dreaded freshman weight gain which can cause added anxiety. 

Alcohol

Approximately 80% of college student drink. And though only about a quarter of students who drink regularly report academic issues and many students who drink in college do not develop addictions, drinking it is still a concern. Drinking can lead to reckless behavior and put young folks in dangerous situations.  

Coping Tips: If you are underage, you should avoid drinking. If you feel that you will be pressured to drink it may be safest to avoid parties and gatherings where there is drinking. If you decide to drink, make sure that you are with people you trust. Don't take alcoholic drinks from strangers and keep an eye out for friends at all times. Never drive or get into a car with someone who has been drinking. 

Relationships and Sex

The freedom of having their own space leads many people to get closer to significant others faster than they might have when they lived at their parents' homes.  Relationships can move too quickly causing one or both participants to feel hurt or awkward. The availability of alcohol can lead to unplanned sexual encounters which can have a big emotional impact.

Coping Tips:  Take it slow with relationships, there is no rush. If you are sexually active, take advantage of your university's health center and get information about practicing safe sex. Make sure to reach out to trusted friends and campus counseling services if you need support for the emotional issues that accompany your relationships.  

High Levels of Anxiety, Depression, and Stress 

Now more than any time in the past, university students are dealing with anxiety, stress, and depression. There are many theories about why young adults are struggling with more mental health issues now than in years past. It is difficult to pinpoint, but many of the factors noted above can contribute to these challenges. 

Coping Tips: There are a number of things that you can do to help with stress and anxiety: get adequate sleep, eat well-balanced meals,  avoid junk food and alcohol, and get regular exercise, for starters. You can also practice relaxation techniques like yoga and meditation. If your emotions are still too much to manage, remember, many campuses have mental health clinics.  Additionally, there are often peer support groups you can join if you are struggling with stress and anxiety.  If you think you may be depressed or if you feel hopeless or suicidal, it is very important that you let your family know and see a professional as soon as possible. 

For many young people, college is the first taste of adulthood. It is not uncommon to experience the freshman blues. A bit of self-care and practical coping strategies can make this transition much easier. 

Are you a university student looking for academic support or help figuring out what direction to head in? 

I can help!

Formerly on staff at the Tulane Student & Health Center of Psychiatry, helping emerging adults uncover the best path to success is my passion. I am a professional psychotherapist and I specialize in academic and life coaching. I work primarily with college students and young professionals. I would love to put my expertise as a certified success coach to work for you.  

Sincerely, 

Dr. Eileen Wynne

Finding your brightest future!

Recently a friend asked me what it actually meant be a certified success coach. I figured that if one person was wondering, there were probably several others who also wanted to know. To that end, this month I am dedicating my post to explaining what a certified life and success coach does, and why working with one can be beneficial. 

First of all, though I am a therapist, coaching is not the same thing as therapy. Coaching helps you improve your life, by helping you identify what you want and come up with a plan for getting it.  

You are the expert on your life, but sometimes, having someone who is invested in seeing that you meet your fullest potential can be invaluable. Friends and family are absolutely invested in your life, but have their own agendas, and cannot always support you when and where you need a boost. Partners cannot always see your needs apart from their own. In short, everyone in your life is trying to figure out the same things that you are trying to figure out, and while talking with your partner, family, and friends is important, they cannot always give you the clarity and focus that an unbiased, dedicated coach can give.  When you engage a life coach, you are embarking on a one-on-one relationship with someone who can help you navigate your life for maximum success. A success coach is an advisor, a cheerleader, and at times, a guide, not unlike an athletic coach. Having this type of dedicated resource can help you untangle the most confusing matters and put the most daunting plans into action by providing you with the motivation and accountability necessary to move forward in the toughest of situations. 

You know where you want to go and the job of a success coach is to help develop a roadmap for meeting your targets, keeping you on track along the way so that you can reach your destination and set a course for the next phase of the journey.  Throughout your journey, challenges my come up: losses,  interpersonal conflicts, relationship concerns, and issues of identity and self-esteem. A coach can help you navigate these scenarios and learn the lessons that they have to offer you.  In typical coaching sessions, we discuss goals and aspirations and then develop practical, strategic plans for the achievement of those goals. We also work through the issues that arise so that feelings of self-confidence and self-efficacy are maximized.  

Each challenge is an opportunity to gain greater mastery!

Goal setting is one of the fastest ways to unlock confidence and realize self-efficacy.  What is self-efficacy? In a nutshell, it is the feeling that you can accomplish the goals you set out to achieve, it is the confidence that comes from the experience of achievement.  It is natural to fear some challenges, but healthy self-esteem and a sense of self-efficacy work together to enable you to overcome fears and make important strides toward a fulfilling future. Setting goals and then attaining them gradually builds up your belief that you can do the things you set your mind to. 

Defining success

Not everyone has the same definition of success. Let’s face it, we are all very different and have unique desires, values, and capabilities. Part of being successful is knowing what matters to you, as well as what does not. One of the biggest psychological problems that has developed with the rise of social media has been the accompanying social comparisons that degrade people’s self-esteem. Looking at someone else’s life can be a fun pastime, but comparing yourself to another can be stressful and can seriously damage self-esteem. One way to combat this tendency  and to set yourself on a path to your own success  is to develop a true vision for what success means  to you. A success coach can help you get to the heart of what your own success looks and feels like, making it much easier to identify the opportunities that will help you realize a truly happy life.  Your ideal life is just that, yours. Working with a dedicated coach can help you identify what matters most to you and avoid people and positions that are not aligned with your desires and values. 

Finding your life’s purpose

As you move through your education and career, there will be lots of opportunities to develop new skills and take professional and personal risks. A coach can help you choose the options that are most appropriate for you. As academic and professional careers advance, there will be failures and successes. A coach can help you look more objectively at life's events and see where you can do better and where important lessons have been given. Making mistakes can be painful, but failures also hold the seeds of wisdom. When you fail, you often get closer to success. The key is to step back and see what you can learn from mistakes.  Your coach can help you grow in your career and in your life. 

To me, therapy is kind of like a jigsaw puzzle, gradually, pieces come  together and there are a-ha moments along the way as my clients learn about themselves. I love being able to help facilitate that awareness. 

Are you a university student or young professional struggling to find the right direction? Are you looking for career support?

I work primarily with college students and young professionals and would love to put my expertise as a certified success coach to work for you.  Helping emerging adults uncover the best path to success is my passion. I am also available for insight-oriented, supportive therapy. 

Sincerely, 

Dr. Eileen Wynne

Making Their Way: Unique challenges of being a Millennial

When you see the numbers, you may wonder what is happening with Generation Y.

•    Millennials make up about a quarter of the U.S. population

•    37% of millennials are unemployed

•    Approximately 1/3 of millennials still live with parents

•    In 2013, only 30 % of young people (ages 20-34) were married, (compared to 77%  in 1960)

Accusations of perpetual childhood and Peter Pan syndrome in millennial culture abound, but are choices like is staying at home with parents and not getting married really choices, or has culture shifted so much that young people don’t know how to navigate it and make their way into adulthood? Author Jeffrey Arnett describes the extended adolescence of what he calls “emerging adults” and suggests that young folks today may have more time and space to develop into good humans with strong foundations as a result of this extension of childhood. Additionally, many suggest that time for exploration before settling down and getting married may lead to more stable relationships, not less. These optimistic takes are far fewer than the criticisms of Gen Y. Many recent articles on the subject complain about inflated self-opinions which are the natural result of a culture of political correctness where everyone wins, with or without merit;  and the whole generation’s constant desire for praise and reward without commensurate skill. They also note the self-obsession that is the natural result of social media and reality TV culture. The one thing no one argues about is the fact that millennials are definitely behaving differently than previous generations.

What a difference

A recent study conducted by the Pew Research Center looked at millennial behavior and demonstrated that for the first time in over a century, young people (ages 18-34) are living with parents more frequently than in any other type of living arrangement.  With a third (32.1%) of young folks remaining in their parents’ homes, rather than living alone, with a romantic partner, with a friend or non-parent family member, or in a college dorm; it is natural to wonder what has led to the shift. Some researchers attribute these new trends to the fact that fewer young people are settling down romantically. It is noted that young men are more likely than young women to be living in the home of a family member while women are more likely to be the head of a household because they tend more frequently to be single parents.

The study suggested that a few different factors contributed to the change, namely (and not surprisingly); marital status, education, and employment. Researchers  place most weight on the fact that many young people in the U.S. are making the choice not to settle down with a romantic partner and this postponement, and sometimes complete retreat from marriage, removes some of the impetus to leave the nest. In fact, in the last decade, the median age for first marriage has steadily increased, with one in four never marrying at all, leaving many wondering if there is something wrong with the entire generation. We fail to ask, time and time again, why don’t these young people want to settle down? What is the root cause of the decline in independent living and failure to marry?

Products of a rotten economy?

Fox News’ Dr. Keith Ablow is quick to attributes these trends to a weak economy and overall lack of employment opportunities for millennials. He also makes  some rather harsh criticisms. It is an absolute fact that employment trends have contributed to the changes in millennial lifestyles and to blame it completely on marriage is to miss a big piece of the puzzle. The Great Recession stopped many young people in their tracks, making things harder than they have been for previous generations and instilling many with the fear that there was no place in the working world for them. While some have been discouraged to the point of depression, this has served to make many young people resourceful and nimble.  Ablow describes dispirited youth with squandered potential,  depressed, anxious, and high on legal drugs, seeking desperately to get free from the tyranny of continually coddling parents. He goes on tirades about Tinder culture, and young folks hooking up rather than having meaningful, long-term relationships. Fortunately, the reality is a more complicated and interesting than that. Millennials are making different choices, but they are, in fact, making choices.

Setbacks lead to a new worldview

The findings of the Pew study may seem discouraging to many older Americans who can’t understand why so many young folks are falling behind.  The conversation typically circles around to larger cultural criticisms; talk of an entire generation ruined by too many frivolous participation awards and pointless kindergarten graduation ceremonies, and genuine achievement being watered down by a culture by handing out a steady stream of awards and accolades for next-to-nothing. There are also the inevitable complaints about laziness, video games, and substance use.  Still, it’s important to note that this generation has also faced instability and change, significantly different from that of previous generations. As with nearly every issue facing us today, there are multiple contributing factors – the Great Recession being a big one and the cultural shift that taught young people that every tiny achievement was worthy of accolades is another.  At the core of the litany of complaints from other generations is that this group can’t seem to let go of childhood. Maybe that is true. But in some ways, not jumping into things one isn’t ready for may be a maturity older generations never go the luxury of exploring. The truth is that there is no conclusion to this conversation. This generation of emerging adults if figuring it out as they go, just like every other generation before has had to do.

From a paper about Millennials published for the White House by the Council of Economic Advisors in October 2014

“…while there are substantial challenges to meet, no generation has been better equipped to overcome them than Millennials. They are skilled with technology, determined, diverse, and more educated than any previous generation. Millennials are still in the early stages of joining and participating in the labor market. Taking steps to help them access and complete college, manage their student debt, have better opportunities for training and connection to jobs, access the credit they need for a home, protect the network neutrality that is the basis for much of their technological activity, as well as general policies to strengthen investment, job creation and wage growth, all have the potential to have a lasting impact for this generation and thus for U.S. economic performance for decades to come.”

Please feel free to reach out to me if you’d like to further discuss the unique challenges facing Millennials. I am a Psychotherapist available to young professionals and emerging adults who are ready to overcome their challenges and transform their lives!  My website it full of blog entries and useful content to help you along your way, and I hope you find this free content useful on your journey. Feel free to reach out to me directly if have any questions or if you are interested in scheduling a private session.

www.EileenWynnePhd.com

Sincerely, 

Dr. Eileen Wynne

References

http://www.pewsocialtrends.org/2016/05/24/for-first-time-in-modern-era-living-with-parents-edges-out-other-living-arrangements-for-18-to-34-year-olds/

http://www.foxnews.com/opinion/2016/05/26/nation-peter-pans-have-created-country-filled-with-perpetual-children.html

http://nypost.com/2016/03/21/millennials-need-to-put-away-the-juice-boxes-and-grow-up/

http://www.theatlantic.com/national/archive/2012/11/yes-20-somethings-are-taking-longer-to-grow-up-but-why/265750/

http://www.theguardian.com/commentisfree/2015/mar/30/we-millennials-lack-a-roadmap-to-adulthood

https://www.whitehouse.gov/sites/default/files/docs/millennials_report.pdf

Gratitude is Good For You!

Gratitude is defined as the quality of being thankful for what is, some noteworthy aspects of gratitude are:

·         Gratitude is an affirmation of goodness
·         Gratitude recognizes that this goodness comes from outside of the self

Gratitude is profoundly positive emotion, it is a key component in positive psychology. Yet it is frequently discounted or overlooked as a tool for improving mood. Recent scientific studies have demonstrated a number of benefits that come as a direct result of cultivating and practicing gratitude.  Gratitude inspires us to take better care of our health and helps us cope with stress. Those who practice gratitude also have stronger relationships and immune systems, lower blood pressure, and more joy! Recognizing what we are thankful for is a fairly straightforward and simple practice which does not require any equipment or monthly fees, it’s silly not to practice gratitude!

How your life can grow with gratitude

Grateful people experience an increased sense of well-being and joy. Gratitude also increases optimism, empathy,  and self-esteem. Being appreciative can change the emotional landscape of your life in other ways too,  a 2014 study showed that when you thank new acquaintances, they feel more compelled to work for a continued relationship. When you take the time to thank colleagues for contributions, they feel a greater desire to work with you in the future. Gratitude can literally build and strengthen relationships. Gratitude also reduces tendencies toward aggression because grateful people are more sensitive to the feelings of others. Envy is a contributing factor in poor self-esteem and research demonstrates that feeling thankful for what you have reduces the tendency to make social comparisons and feel envious.

Healthy habits

You may have heard that it is not possible to feel gratitude and fear at the same time.  Research has proven that it is true, it is a fact of neurology that the states of fear and appreciation are mutually exclusive. By reducing toxic emotions like fear, frustration, and envy, studies have demonstrated that feelings of gratitude can increase happiness and reduce instances of depression. Additionally, people who practice gratitude report feeling healthier and take better care of themselves, exercising and visiting their primary care physician for regular checkups. resulting in better health overall.

Practicing gratitude

Now that we have demonstrated that cultivating gratitude has myriad benefits, let’s look at a few approaches that you can take to developing your own practice of gratitude.

Gratitude journal

The most popular gratitude practice is probably keeping a gratitude journal. According to a 2014 study, keeping  a gratitude journal results in better, longer sleep, and who can’t use a little more rest in this busy world? To develop this practice, it is recommended that you keep your journal in the same place and choose a time when you will write in it each day. As with any other habit or practice, consistency is key. By spending only 5 minutes each day writing a list of a few things you feel thankful for, you can improve your outlook and your life!

First thoughts/last thoughts

A great way to set the tone of your day is with gratitude. Upon waking, before you spring into action (or stumble to the coffee pot) think of a few things for which you are thankful. This will set a positive tone for the whole day. Alternately, you may choose to spend the last few minutes before you drift off to sleep thinking about the things you appreciate in your life. This will bring your day to a calm and happy close. Preparing you for a restful night of sleep.

Thank you notes

The lost art of the thank you note is something that is seldom remembered, but always appreciated. While those of us who are a little older were taught that taking the time to send a written thank you was vitally important, the practice has fallen out of fashion. If you send thanks to folks who have done something thoughtful for you, you will be amazed by the delight they express at being appreciated in such a concrete way.  This is a special gratitude practice because while you are writing the note, you are in gratitude mode, and then when you experience the appreciation the recipient feels at being appreciated, you will again be put in that state of mind!

These are only a few practices, you may think of ways to consider your own appreciation that works better for you. Developing an attitude of gratitude can literally transform your life. Being appreciative makes you feel better about yourself and more compassionate toward others. Choosing a simple daily practice of gratitude is free and has the potential to improve every part of your daily life. It’s a win-win!

Sincerely, 

Dr. Eileen Wynne

References:

https://www.psychologytoday.com/basics/gratitude

http://www.webmd.com/women/features/gratitute-health-boost

http://www.forbes.com/sites/amymorin/2014/11/23/7-scientifically-proven-benefits-of-gratitude-that-will-motivate-you-to-give-thanks-year-round/#4536792e6800

http://psychcentral.com/blog/archives/2010/05/17/grateful-and-depressed-you-can-be-both/