As the seasons start to shift, many of us may feel a change in our sleep patterns — and our mood. With shorter days and longer nights, it can be tough to maintain a consistent sleep routine. While many believe sleep is crucial for our health and well-being, it often ends up on the back burner when life gets busy. This time of year, filled with hectic schedules and added stress, can make it even harder to prioritize getting enough rest. But understanding the science behind our sleep-wake cycle can help us appreciate why sleep matters so much, even when life feels demanding. In this article, we’ll dive into how our sleep-wake cycle impacts our mood and share some practical tips to help you enjoy more restful sleep at night. What is the sleep-wake cycle? The sleep-wake cycle, also known as the circadian rhythm, is your body’s natural clock. It regulates our daily rhythms of alertness and sleep over each 24-hour period. The circadian rhythm also plays a role in things like appetite, digestion, and hormone release. Humans aren’t the only species to have a circadian rhythm — almost every living thing has some sort of circadian rhythm, including plants, animals, and even microorganisms. Your sleep-wake cycle responds to environmental cues like light and temperature, which help you feel more alert during the day and ready for rest at night. It’s managed by a small part of the brain called the suprachiasmatic nucleus (SCN), located in the hypothalamus. The sleep-wake cycle depends on a complex balance of hormones, especially melatonin and cortisol. As evening approaches and light fades, melatonin levels rise to prepare the body for sleep. Cortisol levels peak in the morning to promote wakefulness and energy. Keeping this natural rhythm steady supports not just physical health but also mood and mental clarity. When this rhythm falls out of sync — whether it’s from shift work, travel across time zones, or just an irregular sleep schedule — it can disrupt this natural balance. These disruptions can make it harder to focus, impact judgment, and increase emotional sensitivity.  Research shows that ongoing disturbances to the circadian rhythm are linked to mental health disorders, including depression and anxiety. For example, studies suggest that shift workers — who tend to have inconsistent sleep schedules — often report higher stress levels and worse mood. Can sleep affect our mood? Getting quality sleep each night is an essential part of maintaining good mental health. Scientists are still learning more, but there are brain functions that can only happen while you’re sleeping. When you get enough quality sleep at night, you help your brain work well while you’re awake. On the flip side, being sleep-deprived may lead to irritability, stress, and even contribute to mood disorders like depression and anxiety. The connection between sleep and your mental health Sleep profoundly influences our mental health through a combination of physiological and psychological mechanisms. Scientists are still trying to understand why, exactly, we need to sleep. But they do know that sleep facilitates crucial processes that restore the brain and regulate emotions, many of which only happen while we’re asleep. There are two broad categories of sleep: REM (Rapid Eye Movement) and non-REM sleep. They both play distinct roles in emotional regulation. During REM sleep, your brain sorts through emotional experiences and memories, which reduces emotional distress and builds resilience. This stage is important for managing complex feelings and keeping emotional reactions in check. On the other hand, non-REM sleep, especially the deeper stages, is essential for recharging your body and mind. It restores physical energy, supports your mood, and strengthens your ability to think clearly, which promotes balance and focus throughout the day. Quality sleep is also important to help your brain to: Strengthen working memory Repair and maintain neural connections Process and regulate emotions Clear out “brain waste” by removing unimportant information Consolidate new learning and insights Support immune response and stress management Sleep and mood disorders Sleep problems and mood disorders, like bipolar disorder, share a complex and often intertwined relationship, which means that each may affect the other.  Being sleep-deprived can make mood disorders worse and can even trigger manic episodes. Additionally, living with a mood disorder can make it much more difficult to get quality sleep.  In depression, for example, individuals often experience insomnia or early morning awakenings, which can intensify feelings of fatigue, despair, and hopelessness during the day. Other people with depression can experience hypersomnia, or sleeping too much — which can lead to increased lethargy and disinterest in daily activities.  People in manic episodes experience a decreased need for sleep, which if prolonged is formally recognized as one in a group of symptoms of bipolar disorder. Not sleeping for days may heighten impacts of mania, after which some people may experience a crash into the opposite mood – a depressive episode involving days of increased sleep. Sleep disturbances are the most commonly reported symptom of depression, and research has found that up to 90% of people with depression get poor quality sleep. Sleep problems have also been linked to more severe depression symptoms and a higher risk of suicide. How the seasons affect sleep-wake cycles Seasonal changes can have a big impact on your sleep-wake cycle, especially if you live in an area (like Northern states) with more drastic changes in daylight hours throughout the year.  Our bodies rely on natural light to keep our circadian rhythms in sync with the 24-hour day. With fewer hours of sunlight in the winter, the circadian rhythm can get out of sync — which makes waking up and going to sleep at regular times harder and leaves many people feeling tired, foggy, or just “off.”  For some people, this shift in light can even contribute to Seasonal Affective Disorder (SAD), a mental health condition where you experience depression or mania in response to seasonal changes. Melatonin, the hormone that makes us feel ready for sleep, depends on light cues, and are released during darkness. When there’s less light in winter, melatonin levels may stay higher in the morning, which can cause daytime drowsiness, or rise early in the evening, which can make people feel sluggish.  Light exposure also influences serotonin—a neurotransmitter tied to happiness and energy. Less sunlight in winter may lower serotonin levels, which often reduces energy and makes people feel emotionally sensitive. Tips for getting quality sleep Getting a good night's sleep can make a big difference in how you feel each day, and there are simple steps you can take to improve your sleep quality.  Here are some tips to help you achieve restful sleep: Get sunlight during the day: Exposure to natural light during the day helps regulate your circadian rhythm and can lead to better sleep at night. Try to spend at least 20 to 30 minutes outdoors, especially in the morning. Even sitting by a window with natural light can have positive effects. If you live somewhere with very dark winters, try a light therapy box. Regular exercise: Engaging in physical activity can help you sleep better and for longer. Aim for at least 30 minutes of moderate exercise most days — but it's best to avoid vigorous workouts close to bedtime, as they can energize your body and make it harder to wind down afterwards. Gentle activities like yoga or stretching in the evening can also help relax your muscles and prepare your body for rest. Be mindful of caffeine consumption: Consuming caffeine in the afternoon or evening can disrupt your ability to fall asleep. Try to limit your intake to morning hours and consider switching to decaffeinated beverages in the afternoon. Remember that caffeine can linger in your system for several hours. Reduce irregular or long naps: While napping can help replenish energy, taking long or irregular naps during the day can interfere with nighttime sleep. If you feel the need to nap, aim for short naps of 20 to 30 minutes in the early afternoon. This approach can boost your mood and alertness during the day without disrupting your nighttime rest. Refrain from using electronics before bed: The blue light emitted by phones and computers can inhibit the production of melatonin, the hormone that facilitates sleep. Try to power down electronic devices at least an hour before bedtime. Instead, engage in relaxing activities that don’t involve screens, such as reading a physical book, journaling, or practicing deep breathing exercises. Set up a night routine: Establish a calming pre-sleep routine to signal to your body that it’s time to wind down. This could include activities like reading, meditating, or taking a warm bath. Consider dimming the lights in your home during this time to further signal your brain that bedtime is approaching. Creating a consistent routine helps your body recognize when it's time to sleep, and makes it easier to relax and transition into a restful state.  Seek professional support If you’ve tried improving your sleep habits but still struggle with sleep issues or feel like your sleep-wake cycle is out-of-sync, reaching out to a professional can provide valuable guidance. A mental health expert can offer insights into your symptoms and provide helpful, evidence-backed support. Rule out a sleep disorder If you’re struggling with sleep issues even after practicing good sleep hygiene, it’s essential to consult with a healthcare provider to identify any underlying sleep disorders. Conditions like sleep apnea or insomnia can disrupt your sleep patterns and have a significant impact on your mental health.  A professional can assess your symptoms and discuss tests or evaluations to pinpoint any specific concerns. Difficulties may persist or worsen if these underlying disorders are not identified and addressed. How mental health treatment can help Fortunately, when it comes to improving sleep, there are several therapeutic approaches and medications that you and a mental health professional can explore: Cognitive-Behavioral Therapy for Insomnia (CBT-I) targets the thoughts and behaviors that interfere with your sleep. This structured program can help you develop healthier sleep patterns and identify, and change, the unhelpful thinking patterns that make both insomnia and depression worse. Mindfulness-based therapies focus on relaxation techniques that promote better sleep by reducing anxiety and stress. Other therapeutic approaches, such as acceptance and commitment therapy (ACT), can also help address sleep-related issues. Medications may offer short-term relief for sleep disturbances. Antidepressant medication can also treat any depression symptoms that could be making your sleep troubles worse. Get mental health support with Cerebral! Image by jcomp on Freepik

When things feel out of control  No matter who we are, life will inevitably throw challenges our way. Problem-solving is an important skill to figure out strategies for how to improve your situation. But what happens when there is no way to improve the situation — when it’s completely out of your control? Try as we might, there will always be things in life that we are powerless to control. When you pay close attention, you may realize that the things in life you can’t control occupy a great deal of your mental space. You might find yourself becoming anxious or frustrated by things like poor weather, the traffic, or other people’s opinions. While it’s understandable to be upset by these things, spending too much time ruminating on them can have negative consequences for your mental health. It’s easier said than done to simply stop thinking about things outside of your control. But there are ways to cope with the stress they cause and protect your mental well-being. Here, we’ll give you 6 actionable tips on how to cope with things you can’t control. {MiniWidget:Anxiety} Recognizing what’s out of your control It can help to first differentiate between the things that are within your control and the things that aren’t. You may realize that many of the things that cause you to feel anxious are things that are outside of your control. What other people think As much as many of us might want to be liked by everyone or have everyone agree with us, unfortunately, one of the main things in life outside of our control is what other people think. No matter how hard you try, you can’t control others’ thoughts. You may be able to influence them and make a good impression – but, at the end of the day, what people think of you, or any other topic, is out of your control. This can be difficult to deal with for many people, especially if you live with a mental health condition like social anxiety disorder. It’s understandable to want others to think highly of you or to agree with you, especially if they’re important to you. But people choose to form their own opinions regardless of how we may feel about them. And it may not be worth sacrificing your mental health to attempt to control their thoughts. The past  Regrets about past decisions and mistakes can make you feel desperate to be able to go back and change past events. You might be plagued with questions about how things could have turned out if you’d made different choices. This regret can be especially overwhelming if you feel like you’ve hurt people in the past.  Although it’s important to balance self-compassion and accountability for your past mistakes, it’s also important to understand that the past is outside of your control. There is nothing you can do to change what happened in the past — but you can control what you do now. The future and “what if” scenarios The future, on the other hand, is — to some extent – within our control. The choices you make today can influence what happens tomorrow. But believing that you’re 100% in control of the future may lead to disappointment, because there are so many factors that are unpredictable and can’t be controlled. So many of us get caught up in the “what ifs” of the future: What if I never meet the right person for me? What if I get sick? What if I get laid off from my job? While these may be understandable and normal worries to have, they’re largely outside of our control. You can work toward doing what you can today to build a happy future, but there’s nothing we can do to guarantee it. Environmental and outside factors  Lastly, we often can’t control outside factors in the environment around us. For example, we can’t control the weather. We can’t control traffic. We can’t control delayed flights, technology mishaps, or a million other frustrating annoyances that happen in everyday life. These events can be upsetting, especially if they get in the way of our plans. But it’s important to recognize that these are factors that are completely outside of our control. It’s okay to be frustrated by them, but dwelling on them may do more harm than good. Tips for coping It’s normal to get upset about these things, even if you know they’re outside of your control. But allowing them to affect your mood or anxiety levels can be detrimental to your overall mental health.  It’s important to practice self-compassion for becoming upset by things outside of your control — it happens to everyone. At the same time, you can use these helpful strategies to cope when you’re feeling frustrated. 1. Recognize your feelings It’s rarely, if ever, helpful to punish yourself for feeling frustrated or trying to push these uncomfortable feelings away. Instead, simply try to recognize your feelings. Notice that you’re feeling frustrated and overwhelmed by these scenarios outside of your control. You don’t need to react to the feelings; simply notice them. It can sometimes be helpful to name the emotions as well. You might be experiencing multiple coexisting emotions. For example, you might feel frustrated, and at the same time feel a sense of peace, acceptance, or even silliness that you’re feeling so frustrated about something out of your control. You might feel a mix of excitement and fear about the unknown future. Recognizing your feelings is the first step to emotional awareness and self-regulation, which are essential components to social-emotional well-being. 2. Journaling Writing in a journal can be an effective way to express your feelings about a situation when you know there’s nothing you can do to change it. Journaling has many mental health benefits. Getting your thoughts out on paper can help you avoid rumination, or thinking about the uncontrollable event over and over again. Journaling can also help you process past stressful and traumatic events, even if you can’t go back and change them. Try to remember to use journaling to combat rumination rather than simply brooding about the situation on paper. Try finding new perspectives as you write. For example, shift the focus of your journal to the things that are in your control, or write to help yourself identify your emotions about what happened without getting stuck on ruminating about it.  You can even try positive rumination journaling, or writing specifically about more positive aspects. For example, you could write about the best thing to come out of the upsetting situation, or simply write about one frustrating and one happy event each day. One study found that positive rumination journaling was helpful for reducing maladaptive rumination. 3. Practice mindfulness  Mindfulness originated in ancient Eastern spiritual traditions, but is now used in mainstream Western medicine to combat a wide variety of health concerns — including anxiety. Mindfulness is still highly misunderstood, but in essence, it’s a way to train your brain to stay focused on each present moment, regardless of how painful it may be.  Mindfulness plays an important role in acceptance and commitment therapy (ACT) and dialectical behavior therapy (DBT), two evidence-based therapy techniques that may help you tolerate uncomfortable emotions over things you can’t control. 4. Get quality sleep A big part of coping with things outside of your control is being resilient, or having the ability to bounce back from challenges and stress. The research on what promotes resilience is ongoing, but one important factor is getting quality sleep. When you get enough restful sleep each night, you’re better-equipped to be able to cope with the inevitable challenges of life, including frustrating situations that are outside of your control. Sleep-deprivation, on the other hand, can make you feel more stressed and heighten your risk for mental health conditions like anxiety and depression. Experts say that healthy adults need between 7 to 9 hours of sleep each night. If you’re consistently falling short, use research-backed sleep hygiene tips. A cognitive-behavioral therapist may also help you identify what might be keeping you awake at night and work toward addressing it.  5. Deep breathing Breathing strategies have been used for millennia to help people reduce stress and have more control over their emotions. One effective breathing technique is deep breathing, also known as belly breathing or diaphragmatic breathing. It works by activating your body’s relaxation response. Start your deep breathing practice by relaxing your body and closing your eyes if you wish. It can help to place one hand on your stomach, right underneath your belly button, and the other on your chest. Breathe deeply, through your nose and into your belly. Try to imagine filling your body with air, starting with the bottom of your stomach. The hand on your belly, not the one on your chest, should rise. Hold your breath for a few seconds. Then, slowly and steadily release the air through your mouth. You may make a “whoosh” sound as the air leaves your belly. The hand on your belly should lower. Repeat this as many times as necessary until you begin to feel calmer. 6. Shift your mindset to what you can control Lastly, try to shift your focus to what you can control. Real life can be messy, and you’ll likely find that, in most situations, there are aspects of it that you can control as well as aspects you can’t control.  For example, you may not be able to control what happens in the future 100%. But you can make good decisions today that will set you up for success in the future. On the flip side, making impulsive choices today may have consequences for the future. In many cases, the aspects that are within your control relate to your own feelings and reactions. You can’t control that your flight is delayed, but you can control how you act toward the airline attendant or demonstrate compassion and try to make the experience as least frustrating as possible for yourself. You can’t change the traumatic event that you went through, but you can be kind to yourself today. Of course, this is easier said than done, and we can’t be positive about everything all the time. But, as much as possible, try to notice when you’re spending a lot of time worrying about things outside of your control, and reframe your focus to the things that you can do something about. How professional therapy can support your mental health If you are constantly facing excessive worries about things that aren’t out of your control, and if these worries are affecting your day-to-day functioning, then it could be a sign of an underlying anxiety disorder. Anxiety can be difficult to deal with, but there are effective treatment methods available that can help.  A therapist can help you become more aware of when you’re feeling anxious about something outside of your control, and why these things hold so much power. They can teach you new skills and strategies you can use to cope with these uncomfortable feelings, and reframe your thoughts so that you’re no longer focusing on things outside of your control. With Cerebral, you can connect with a mental health provider who can work with you on a personalized action plan to help you stop overthinking and equip yourself with strategies to use when you’re feeling like life is out of control. 72% of Cerebral clients reported feeling less anxiety after just 3 months of treatment.* Join Cerebral today! *Based on Cerebral clients with moderate to severe anxiety and/or depression from 2020-2023. Image by freepik

Sitting down and completing your work sounds like a simple enough task. But for some, it’s a Herculean, if not impossible, challenge. If you feel like your mind is a jumble making it hard to focus, or your energy levels are just always elevated that you can’t sit still, then you may start asking yourself, “Do I have ADHD?" ADHD, known as Attention Deficit Hyperactivity Disorder, is a condition that impacts individuals around the world with its onset often occurring in childhood. However, the condition isn’t limited to young people and can persist or even present for the first time in adulthood. It can influence many aspects of one’s life including their career, relationships, and even self-confidence.  Recognizing the Signs The first step is understanding the symptoms which usually include inattention, hyperactivity, and impulsivity. It's normal to experience these symptoms to some level, but those with ADHD experience them more frequently and to a more severe degree. Inattention Inattention is the inability to concentrate. Those suffering from inattention become easily distracted and have difficulty staying organized. This may include: Difficulty completing tasks: Starting projects but failing to finish them. Forgetfulness: Frequently misplacing items, forgetting appointments or deadlines, and having trouble recalling details of discussions or directions. Distractibility: Being easily sidetracked by external stimuli such as noises or internal thoughts. Poor organization: The inability to keep track of things, manage time effectively, or prioritize responsibilities. Hyperactivity Hyperactivity is characterized by excessive movement, restlessness, and the inability to sit still. It can present in several ways: Fidgeting: Actions like constantly tapping your feet or drumming your fingers. Restlessness: The need to always be on the move or having difficulties sitting for long periods. Excessive talking: Talking too much, disrupting people, or blurting out words without much thought Impatience: Having difficulty waiting your turn or delaying gratification. Impulsivity Impulsivity is defined as acting without thinking or making rash decisions. Impulsive actions can have serious consequences. Difficulty with relationships: Impulsive behavior can lead to misunderstandings, disagreements, and hurt feelings Risk-taking behavior: Impulsivity increases the likelihood of participating in harmful behaviors such as substance misuse, gambling, or reckless driving Poor decision-making: Impulsive persons may fail to adequately assess risks. They often make uninformed decisions, leading to regret and setbacks All these symptoms can vary from person to person. If you notice you're exhibiting these patterns in your day-to-day life, they could signal ADHD. Self-Assessment Tools The Cerebral ADHD Self-Assessment is a free online tool that includes 20 questions about symptoms like inattention, hyperactivity, and impulsivity. After completing the questionnaire, you'll receive a score and a brief report summarizing your results. This information can help you better understand your symptoms but should not be considered a medical diagnosis. The Importance of a Professional Assessment While self-assessment tools are useful, they cannot replace the expertise of a trained mental health care professional. Professionals can: Conduct a comprehensive assessment: A professional will evaluate your medical history and interview you to get a better understanding of your symptoms and how they impact your life.  Rule out other conditions: Conditions like learning difficulties or mood and anxiety disorders can produce symptoms comparable to ADHD. A professional will explore different disorder possibilities to develop diagnostic impressions. Develop a personalized treatment plan: A professional can work with you to develop a treatment plan to help you manage your ADHDl. These plans may include medication, therapy, and oftentimes, lifestyle changes. Provide ongoing support: A professional can be there to provide you with continuous guidance throughout your ADHD journey, particularly when things get difficult.  Cerebral may help you move forward in treating your ADHD. Our network of qualified mental health professionals can provide a medical diagnosis and, if needed and desired, a personalized treatment plan designed just for you. Understanding the Impact and Finding Support Consider consulting an expert to create coping methods and address any emotional or mental health issues. Coping Mechanisms Implementing coping mechanisms can help you manage your symptoms and improve your daily functioning.  Structure and Routine Establishing routines and maintaining an orderly environment can help reduce distractions and increase focus. Set a schedule with times dedicated to eating, sleeping, working, and fun activities. This consistency can create a sense of stability and keep you on track. Organization Tools Use calendars, to-do lists, and reminders to help you stay atop of your responsibilities and appointments.  Time Management Techniques Learn and practice time management strategies, like the Pomodoro Technique, to enhance focus and productivity. The Pomodoro Technique involves breaking your work into intervals, traditionally 25 minutes in length, separated by short breaks.   Mindfulness and Self-Care  Incorporate mindfulness techniques like meditation and deep breathing exercises into your routine. This may help you reduce stress so you can focus on your tasks. Also, be sure to practice self-care activities that encourage relaxation, such as being outside, listening to music, or taking part in hobbies. Support System  Connect with others who understand what you're going through. Join a support group to discuss your experiences and learn about different management techniques. Talk to your friends and family about your condition and advise them on how they can be of support.  When to Seek Help When should you seek professional support? Watch for the following signs: Consistent and severe symptoms that severely disrupt your daily life Emotional distress caused by symptoms like anxiety, despair, and low self-esteem Poor performance at work, school, or in relationships Join Cerebral to connect with a mental health specialist who can evaluate you for ADHD and discuss treatment options. With guidance and strategies, you may learn to effectively manage your ADHD so you can finally live the life you want. *The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.

You may have encountered the idea of affirmations when reading about ways to improve mental health, piquing both your interest and skepticism. Can a few well-chosen words really change your emotional and mental state, after all? Without a doubt, the answer is "Yes!"  A proven method for enhancing mental health, affirmations have a psychological effect that has been scientifically demonstrated. Let’s explore how affirmations can change the way your brain functions so you can experience healthier mental and emotional well-being. {MiniWidget:Generic} What are affirmations? Affirmations are succinct, upbeat comments you say to yourself to upset negative thought patterns and promote positivity. Repeating these "cheerleader" words aloud or even silently can cause them to stick in your mind. In doing so, you forge neural pathways that strengthen your sense of self and emotional stability. What is the science behind affirmations? The idea of positive thinking isn’t new as academics have been studying the science behind it for some time. Research indicates that repeating affirmations causes specific parts of the brain to activate. These include the ventromedial prefrontal cortex and areas associated with reward and reflection. This brain region also controls emotions and helps in maintaining your sense of self-worth. Repeating positive affirmations retrains the brain to focus on possibilities and positive ideas. Shifting mental patterns in this way reduces stress and negative self-talk so you enjoy a more balanced emotional state Can affirmations help with anxiety or depression? Affirmations are not a replacement for professional therapy or medication, but they can be an effective complementary tool in managing anxiety and depression. Positive messaging replaces a never-ending stream of negative thoughts, breaking down self-doubt and rumination. This interruption provides you with a break from the stresses of the situation and encourages you to be more optimistic. Benefits of affirmations Affirmations offer a range of mental health benefits, making them a simple yet effective practice. These include: Reduces negative self-talk A critical inner voice is something many will deal with at some point. Affirmations help combat that negativity, reinforcing your strengths and potential. As positive statements become part of your mental routine, the constant flow of doubt becomes quieter, leading to a more compassionate self-view. Promotes healthy behaviors Affirmations possess the power to drive change. Whether kicking a bad habit, adopting a healthier lifestyle, or overcoming procrastination, they solidify your commitment to personal growth. Affirming “I am disciplined and focused” can redirect energy toward completing tasks and staying motivated. Decreases stress Focusing on calming and empowering thoughts during affirmations activates the body’s relaxation response, reducing stress. Redirecting mental energy away from worries promotes a sense of inner peace and balance. How to make affirmations more effective To fully unlock the benefits of affirmations, follow these practices: Commit to a routine Consistency plays a key role in making affirmations effective. Incorporating them into a daily practice, such as during your morning routine or right before bed, strengthens their impact. The more frequently they are practiced, the deeper they become embedded in your subconscious, reshaping mental patterns for long-term change. Set them in the present Affirmations are most powerful when framed in the present tense. Speaking to yourself as if the positive change is already happening makes the statements feel more tangible. Instead of saying, "I will be confident," say "I am confident." This approach strengthens the connection between thought and reality. Make them personal to you Affirmations that speak directly to your unique needs and challenges resonate more deeply. Crafting statements that feel authentic boosts their emotional impact, which makes the practice feel more genuine and effective. Avoid toxic positivity Affirmations should be realistic and grounded in compassion, not a denial of real challenges. Balancing positivity with authenticity keeps affirmations from feeling forced or disingenuous. Instead of glossing over difficulties, focus on affirmations that offer hope while acknowledging real feelings. Focus on what’s achievable Starting with small, manageable goals ensures that affirmations feel achievable rather than overwhelming. Building confidence from these small successes creates momentum, allowing for larger goals over time. This approach keeps the practice grounded and effective. Pair your affirmations with action Affirmations become even more powerful when they are followed by concrete actions. They should act as a catalyst for positive change, not a substitute for it. After repeating your affirmation, take tangible steps toward your goals, and celebrate each achievement along the way. 5 affirmations to start your practice Here are a few affirmations that can serve as starting points for building a healthier mindset: I am a strong, capable person This statement reinforces self-confidence and serves as a reminder of your inner strength, especially in moments of doubt. I am loved and accepted Affirming that you are worthy of love cultivates a deep sense of belonging, even in the face of external challenges. I am doing my best and that is enough Emphasizing self-compassion, this affirmation encourages acceptance of imperfections and honors the effort being put in. I can handle whatever comes my way This promotes a sense of resilience, reminding you that challenges can be met with strength and adaptability. I trust in my ability to navigate uncertainty Strengthening trust in your ability to handle unknowns builds confidence in managing life’s uncertainties with grace. When positive affirmations don’t work, try speaking with a mental health professional While affirmations can support mental health, not everyone finds success using them and some require  professional therapy, especially  when feelings of depression, anxiety, or hopelessness persist for an extended period.  A qualified therapist can offer personalized guidance and support based on your unique issues. If you would like expert help in taking better care of yourself, join Cerebral and work with someone who has experience caring for persons exactly like you. Positive mental effects from affirmations are possible. If they are used frequently, conveyed openly, and combined with constructive action, they may effect long-lasting change. Try powering up your thoughts to inner strength and positivity if you begin employing affirmations right away.

The demands of adulthood can feel relentless. The constant juggle of work and home responsibilities along with the expectation to be available online constantly makes achieving work-life balance increasingly elusive. It’s a surefire recipe for burnout.  Recognizing the signs of burnout and learning how to manage can be essential for maintaining mental health and overall well-being. {MiniWidget:Generic} What is burnout? Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged or excessive stress. It often occurs when individuals feel overwhelmed, emotionally drained, and unable to meet constant demands. While it's commonly associated with work, burnout can also stem from other areas of life, such as caregiving, relationships, or academic pressures. Causes of burnout Several factors can contribute to burnout, including: Excessive workload If you’re consistently overloaded with work or responsibilities, it can lead to chronic stress and burnout. Lack of control Feeling like you have little or no control over your work or life circumstances can contribute to burnout. Unclear expectations When expectations are not clearly defined or constantly changing, it can create confusion and stress, leading to burnout. Dysfunctional workplace dynamics A toxic work environment, characterized by poor communication, lack of support, or unfair treatment, can significantly increase the risk of burnout. Work-life imbalance When work consistently takes precedence over personal life, it can lead to neglect of self-care, relationships, and hobbies, increasing the likelihood of burnout. Insufficient rewards Lack of recognition or inadequate compensation can decrease motivation and increase feelings of frustration. Lack of Support A lack of supportive relationships at work or home can exacerbate feelings of isolation and stress. Signs of Burnout Recognizing the signs of burnout is the first step toward addressing it. Common symptoms include: Physical Symptoms: Chronic fatigue, insomnia, headaches, and gastrointestinal issues. Emotional Symptoms: Feelings of helplessness, detachment, and a lack of motivation or satisfaction. Behavioral Changes: Increased irritability, withdrawal from responsibilities, and a decline in performance. The differences between burnout and depression Burnout and depression share similar symptoms, but they are distinct conditions. Burnout is usually linked to specific stressors (work, school, caregiving roles, etc) leading to exhaustion and decreased efficacy. On the other hand, depression is a broader mental health condition characterized by persistent sadness, a lack of interest in activities, and a pervasive sense of hopelessness. Tips for dealing with burnout If you're experiencing burnout, there are a few strategies you can implement to better manage it: Prioritize self-care: Make time for activities that nourish your mind, body, and soul, such as exercise, healthy eating, and relaxation techniques. Set boundaries: Learn to say no to additional work or commitments when you're already feeling overwhelmed. Delegate tasks: If possible, delegate tasks to others to reduce your workload. Take breaks: Step away from work regularly to recharge and avoid mental fatigue. Connect with others: Talk to friends, family, or a therapist about how you're feeling. Seek professional help: If self-care strategies aren't enough, consider seeking professional therapy to address burnout and develop coping mechanisms. How to prevent burnout Preventing burnout requires proactive measures to maintain a healthy work-life balance and manage stress effectively. Some preventive strategies include: Time management: Prioritize tasks, set realistic goals, and avoid procrastination. Stress management: Practice relaxation techniques, such as meditation or deep breathing exercises, to manage stress levels. Healthy lifestyle: Get enough sleep, eat nutritious meals, and exercise regularly to support your physical and mental well-being. Work-life balance: Set clear boundaries between work and personal life, and make time for activities you enjoy. Assertive communication: Learn to express your needs and concerns clearly and respectfully. How professional therapy can support your mental health If you're grappling with burnout, professional therapy may be able to support you in feeling better. A therapist may help you delve into the root causes of your burnout, exploring the underlying factors that have contributed to your current state. They may also equip you with healthy coping mechanisms to manage stress effectively and prevent future burnout. Additionally, a therapist may guide you in creating strategies to improve your work-life balance, establish clear boundaries, and prioritize self-care. Prolonged stress and burnout can happen to anyone. Overcoming burnout and reclaiming well-being may be possible by recognizing the signs, taking proactive steps to manage it, and seeking professional help when needed.  *The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.

The job of parenting is rarely ever easy. Work responsibilities, household chores, and childcare, coupled with societal expectations, can leave parents feeling exhausted, stressed, and emotionally drained. This state of chronic exhaustion and detachment from parenting is commonly called parental burnout. {MiniWidget:Generic} What is parental burnout? Parental burnout is a state of physical, emotional, and mental exhaustion caused by the prolonged and overwhelming stress of parenting. Unlike typical stress, burnout leaves parents feeling completely drained, detached from their children, and doubtful of their parenting abilities. What causes parental burnout? Parental burnout is a complex condition influenced by various factors, which often intertwine, compounding the stress. Here are some common causes: Societal expectations The pressure to be the "perfect parent" and raise "perfect children" can be immense. Social media often portrays an idealized version of parenthood, creating unrealistic expectations and feelings of inadequacy. Financial factors The rising costs of childcare, education, and housing can create significant financial stress for parents. The need to work full-time to make ends meet can further exacerbate the challenges of balancing work and family life.  Health factors Postpartum depression, anxiety, and other mental health conditions can make parenting even more challenging. The lack of support and understanding for parents struggling with mental health issues can contribute to feelings of isolation and burnout. Signs of parental burnout Recognizing the signs of parental burnout is a key to protecting your mental health and well-being. Some common signs include: Emotional exhaustion: Feeling constantly drained, overwhelmed, and emotionally detached from your children. Physical exhaustion: Experiencing chronic fatigue, sleep problems, and physical symptoms like headaches and stomachaches. Loss of motivation: Feeling a lack of enthusiasm for parenting and a sense of detachment from your children. Irritability and anger: Feeling easily irritated, frustrated, and angry with your children and partner. Guilt and shame: Feeling guilty for not being the parent you want to be and ashamed of your struggles. Preventing parental burnout Implementing the following strategies may help you prevent parental burnout: Set realistic expectations Accept that it’s okay not to be perfect. Focus on being a good enough parent rather than striving for perfection. Prioritize self-care  Carve out time for activities that rejuvenate you, such as pursuing a hobby, exercising, connecting with nature, or simply taking a break. Seek support Don’t hesitate to ask for help from family, friends, or professional services. Sharing responsibilities can lighten your load. Stay organized Plan and organize your daily activities to reduce chaos and stress. A structured routine can make managing tasks easier. How to manage parental burnout If you're experiencing parental burnout, there are several strategies you can use to better manage it: Acknowledge your feelings Accept that it’s okay to feel overwhelmed. Recognizing your feelings is the first step toward addressing them. Take breaks Regularly take breaks to recharge. Short, frequent breaks can help you stay balanced and refreshed. Practice mindfulness Mindfulness techniques, such as meditation and deep breathing exercises, may help reduce stress and improve mental clarity. Connect with others Engage with other parents who understand what you’re going through. Sharing experiences can provide emotional support and practical advice. Focus on the positive Celebrate your successes as a parent and cherish the moments of joy with your children. Seek professional help A credentialed therapist can provide support and guidance in developing coping mechanisms and managing stress. How professional therapy may support overall mental health Therapy may be a helpful resource for parents struggling with burnout. It provides a safe and supportive environment to explore your feelings, develop coping mechanisms, and improve your overall mental health. The benefits of couples therapy Couples Therapy is designed to help partners communicate more effectively, resolve conflicts, and strengthen their relationship. It can also provide a space to discuss parenting challenges and develop strategies for co-parenting. Exploring individual therapy Individual Therapy may help you address underlying issues contributing to burnout, such as anxiety or depression. It can also provide a space to focus on your own needs and develop self-care strategies. If you're struggling with parental burnout, don't hesitate to reach out for support. With the right tools and strategies, you can overcome burnout and focus on the joy of parenting. *The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.

Do you often struggle to recall a recent conversation or the details of an important task? You might think it's just forgetfulness, but anxiety could be the cause. Anxiety disorders affect millions of people worldwide, not just through its emotional toll but also by impairing cognitive functions like memory. Understanding how anxiety impacts memory can help you manage your symptoms of anxiety better and take proactive steps to improve your memory. In this informational article, we'll explore how anxiety affects memory, discuss various types of anxiety-related memory loss,  and outline strategies and treatment options that could help manage these effects. {MiniWidget:Anxiety} Types of anxiety-related memory loss Anxiety-related memory loss can manifest in various ways. Understanding these types can help in identifying the symptoms and seeking appropriate help.  Short-term memory and anxiety Do you have trouble remembering things that happened recently? Anxiety can interfere with short-term memory by making it difficult to focus and concentrate on the present moment, leading to lapses in recalling recent events or information. When your mind is preoccupied with worry, paying attention and retaining new information becomes harder. For example, you might forget where you placed your keys or miss important points in a meeting. Working memory and anxiety Working memory is crucial for tasks that require you to process and analyze information, such as problem-solving and decision-making. Anxiety can reduce the capacity of working memory, making it challenging to perform these tasks effectively. If you find it hard to keep track of multiple tasks or struggle with mental arithmetic, anxiety might be impacting your working memory. This can make everyday tasks feel overwhelming and contribute to a cycle of stress and forgetfulness. Long-term memory and anxiety Long-term memory can also be affected by anxiety. The stress and distraction caused by anxiety can make it difficult to encode new information into your long-term memory and retrieve that stored information. Chronic anxiety can interfere with the consolidation of memories, meaning you might struggle to remember events from your past. How anxiety affects memory Anxiety impacts various cognitive functions, with memory being particularly vulnerable. The brain's response to anxiety can alter how memories are formed, stored, and recalled. This is primarily due to the body's stress response, which includes the release of cortisol and other stress hormones. These biochemical changes can hinder the processes necessary for effective memory retention and retrieval. How anxiety impacts the brain Anxiety can have several effects on the brain, which in turn impact memory: Overstimulation: When you experience anxiety, your brain is in a state of heightened arousal, which can lead to overstimulation. This overstimulation can interfere with the brain's ability to process and store information effectively, leading to memory problems. Heightened cortisol levels: Anxiety often results in elevated cortisol levels, a hormone released in response to stress. Chronic high cortisol levels can damage the hippocampus, the part of the brain responsible for forming new memories and retrieving old ones. Understanding these mechanisms can provide deeper insight into how anxiety disrupts memory. How anxiety affects memory formation and recall Anxiety can impact how our brain processes and stores information in the following ways: Short-term memory and anxiety: When you're anxious, your brain prioritizes immediate threats over other information. This means essential details and tasks can slip through the cracks, leading to gaps in your short-term memory. The constant state of alertness makes it challenging to focus on and remember recent events. Working memory and anxiety: Anxiety can also impact your ability to hold and manipulate information in your mind, making multitasking or following complex instructions particularly difficult. The mental clutter caused by anxiety can crowd out the information you need to retain. Long-term memory and anxiety: The stress hormones released during anxious episodes can interfere with the processes that consolidate memories, making it harder to build a robust memory bank. Anxiety can significantly disrupt short-term, working, and long-term memory, making everyday tasks and information retention more challenging. However, you could improve your memory and overall cognitive function by recognizing these effects and implementing interventions like relaxation techniques, regular exercise, and seeking professional help. Other contributing factors In addition to the physiological impacts of anxiety on memory, some other factors can contribute to memory loss or challenges with recollection. Distracted thinking Anxiety often leads to distracted thinking, where your mind is preoccupied with worries and fears. This distracted thinking can disrupt the cognitive processes involved in memory formation, leading to forgetfulness and confusion. Stress-related fatigue Chronic anxiety can lead to physical and mental exhaustion, making it hard to focus and remember information. When you're constantly tired, your brain has to work harder to process information, which can further impair memory. Panic attacks and memory loss Panic attacks are intense episodes of fear that can cause physical anxiety symptoms like a racing heart, shortness of breath, and dizziness. During a panic attack, your brain's 'fight-or-flight' response activates and floods your body with stress hormones. This acute stress can disrupt the functioning of the hippocampus, leading to temporary memory loss. People often report difficulty recalling details of their surroundings or what happened during a panic attack. Other potential causes of memory loss While anxiety can significantly impact memory, it's essential to consider other potential causes of memory loss, such as: Depression: Depression can also affect memory and cognitive function. Sleep disorders: Lack of sleep can impair memory and concentration. Medications: Certain medications can have side effects that impact memory. Medical conditions: Conditions like thyroid disorders, vitamin deficiencies, and neurological diseases can affect memory. If you're experiencing persistent memory issues, it's essential to consult with a healthcare professional for a comprehensive assessment. How to improve memory under stress There are strategies that can be used to improve memory and manage the stress caused by anxiety. Try relaxation techniques Relaxation techniques such as deep breathing, progressive muscle relaxation, and meditation can help reduce anxiety and improve your ability to concentrate and remember things. The goal of these practices is to help calm your mind, making it easier to focus and retain information. Increase exercise Regular physical activity can reduce anxiety and improve cognitive function. Exercise increases blood flow to the brain, promotes the growth of new neurons, and helps release endorphins, which can boost mood and mental performance. Improve sleep Quality sleep is crucial for memory consolidation. Anxiety can disrupt your sleep patterns, making it harder to get the rest you need. Establishing a regular sleep routine and creating a calming bedtime environment can help improve sleep quality and enhance memory. Try journaling Writing in a journal often benefits your mental health by helping you process emotions, organize thoughts, and reduce anxiety. Journaling can also serve as a tool for tracking your memory and identifying patterns or triggers that may be affecting your cognitive function. Try these memory strategies For some people, using certain strategies makes it easier to remember things by creating associations and breaking down complex information into manageable parts. Use mnemonics: Mnemonics are memory aids that help you remember information through association. Stay organized: Keeping a planner or to-do list can help you remember important tasks and appointments. Break tasks into smaller steps: Breaking tasks into smaller, manageable steps can make them less overwhelming and easier to remember. Visualization: Visualizing information or creating mental images can enhance memory retention by making abstract concepts more concrete. Chunking: Grouping information into smaller chunks can help you remember more by reducing cognitive load. For instance, breaking down long numbers into groups of three or four digits makes them easier to recall. Some may work better for you than others, so experiment and find out which techniques are most effective for improving your recall and cognitive function. Treatment options There are various treatment options available for managing anxiety and improving memory.  Therapy Therapy is a highly effective treatment for anxiety and its impact on memory. Cognitive behavioral therapy (CBT) can help you identify and change negative thought patterns that contribute to anxiety. A licensed therapist in your state can also work with you to implement tools and strategies to manage anxiety and improve cognitive function. Medications Medications can be an effective part of anxiety treatment. Antidepressants, anti-anxiety medications, and beta-blockers are commonly prescribed to help manage anxiety symptoms. It's essential to work with a licensed provider to assess what treatment options might work for your specific needs. Taking proactive steps Anxiety can significantly impact memory, affecting both short-term and long-term recall. Understanding how anxiety influences memory and adopting strategies to manage it can help improve cognitive function. Incorporating relaxation techniques, exercise, good sleep habits, and journaling into your routine could help you mitigate the effects of anxiety on your memory. Additionally, therapy and medication generally provide added support. Cerebral provides a convenient and accessible way to receive therapy, medication, and support for anxiety. Remember: It's important to address anxiety and memory issues early to prevent them from interfering with daily life. Do I have anxiety? While only a licensed professional can make a diagnosis, if you’re asking yourself this question because you feel anxiety could be impacting your memory, you can get some initial insights before seeking a professional assessment. Take our free 3-minute anxiety self-assessment to help you understand more about possible anxiety symptoms and their severity. Images by Drazen Zigic, katemangostar, and drrobotdean on Freepik. *The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.

Summer is slowly but surely winding down, bringing with it a nagging feeling of missed adventures and the back-to-school scramble. This often leads to heightened stress levels. To help you navigate this transition, we’re sharing five easy stress relief activities that can help you restore a sense of calm and enhance your overall well-being. {MiniWidget:Generic} Why it’s important to relieve stress Stress happens – it's a natural way our body’s respond to pressure, but when not properly managed it can lead to mental and physical health issues. Chronic stress is associated with anxiety, depression, cardiovascular disease, and a weakened immune system. How stress impacts our mental health When we're stressed, our bodies produce higher levels of cortisol, a hormone linked to the fight-or-flight response. While this response can be lifesaving in emergencies, chronic stress keeps our cortisol levels elevated, which may impair brain function, reduce energy levels, and affect our mood. Over time, this may result in serious mental health issues such as depression and anxiety disorders. Benefits of stress relief Engaging in regular stress-relief activities can significantly improve your quality of life. Benefits include: Improved mental health: Reducing stress can decrease symptoms of anxiety and depression. Better physical health: Lower stress levels are associated with a reduced risk of chronic diseases. Enhanced mood: Stress relief can lead to improved mood and a more positive outlook on life. Increased productivity: A stress-free mind can focus better and be more productive. 5 easy activities to relieve stress Here are five simple, science-backed activities that you can start today to help manage and relieve stress. Exercise Physical activity is one of the most effective stress relievers. Exercise increases the production of endorphins, chemicals in the brain that act as natural painkillers and mood elevators. Take part in a brisk walk, a yoga session, a gym workout, or other physical activity you enjoy to experience the stress-reduction benefits exercise provides.  Coloring Coloring isn't just for kids—it can be a great stress reliever for adults too. Engaging in a creative activity like coloring can help take your mind off stressful thoughts and promote relaxation. It’s a form of art therapy that helps reduce anxiety and improve focus. Listening to music Music can affect your emotions and serve as a powerful stress management tool. Listening to soothing music can lower blood pressure, reduce cortisol levels, and bring about a sense of calm. Create a playlist of your favorite relaxing tunes and take some time each day to listen and unwind. Deep breathing Deep breathing exercises can help reduce stress by increasing oxygen supply to the brain and stimulating the parasympathetic nervous system, which promotes a state of calmness. Practice techniques such as diaphragmatic breathing or the 4-7-8 breathing method to help lower stress levels. Stretching Stretching can help reduce muscle tension, improve circulation, and promote relaxation. Incorporate a few minutes of stretching into your daily routine, focusing on areas where you hold the most tension, such as your neck, shoulders, and back. How professional therapy supports overall mental health While these activities can be very effective, sometimes we need additional support to manage stress. Therapy is designed to provide personalized strategies to help cope with stress and address any underlying issues contributing to it. It’s also an opportunity to explore feelings, develop healthy coping mechanisms, and improve overall mental health. Our team of experienced mental health professionals is here to explore personalized care and support if appropriate for you.  Managing stress is vital for maintaining both mental and physical health. By incorporating these simple activities into your daily routine, you can begin to make progress toward a calmer, more balanced you. Remember—It's important to find what works best for you and to seek professional support if you need it. Your mental health is worth investing in. *The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.

We accept certain medical screenings as regular parts of life. For example, cancer screenings such as breast exams and colonoscopies are widely recognized recommendations for standard, high-quality medical care. There is a lesser-known important screening: For the first time, medical experts have begun recommending that all adults under 65 should be screened for anxiety. {MiniWidget:Anxiety} Articles showcased: The New York Times, NPR, and NBC News The value of screening for anxiety Unfortunately, many people who have an anxiety disorder live with it unknowingly for years before they’re diagnosed. Screening for anxiety disorders can easily change that. And that’s important because these undiagnosed cases could increase. Several changes that have changed our social fabric — social media, COVID-19, and an increasingly polarized political environment — have only worsened anxiety symptoms for many. When left untreated, anxiety disorders may lead to the development of depressive symptoms. Additionally, untreated anxiety has been linked to higher risks of cardiovascular diseases, elevated blood pressure, and other medical conditions. Luckily, there are very effective treatments for anxiety disorders that can be administered via telehealth. Both talk therapy and medications can help relieve anxiety symptoms. How to screen for anxiety Researchers have developed a brief anxiety questionnaire that’s replicated in our free screener for anxiety and only takes a few minutes to complete. Just 7 questions long, the Generalized Anxiety Disorder Scale (GAD-7) asks about certain symptoms of anxiety. The resulting score will be classified as either mild, moderate, or severe in terms of symptom severity. Keep in mind: This is just a screener, and a high score doesn’t necessarily mean you have an anxiety disorder, and a low score doesn’t rule out the possibility that you do. Furthermore, there are many different types of anxiety disorders, and evidence-based treatment varies depending on the specific type. We encourage you to talk to a mental health professional to help you with the next steps. Cerebral can connect you with a clinician within days. Get screened: Take our free anxiety self-assessment today. David Mou, MD David is a board-certified psychiatrist. He completed his psychiatry training at Harvard’s MGH-McLean residency program. Image by lookstudio on Freepik. *The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.