Melatonin 101 - Dosing, Timing, and What to Do When Melatonin Isn't Working

Have you ever put off studying for an important test? Or maybe you’ve waited until the day before a big project was due to get started. Well, you’re not alone. Procrastination is a behavior that many people grapple with at some point in their lives.  What makes overcoming procrastination so challenging is that it can often leave us in a cycle of feeling overwhelmed and stressed out. In this blog, we'll explore some of the root causes of procrastination, as well as strategies designed to help you overcome it. Let’s get started! {MiniWidget:Anxiety} What is procrastination? Procrastination is often defined as the voluntary and unnecessary delay in the start or completion of important tasks. Additionally, procrastination is often associated with neglecting these tasks for activities that bring immediate gratification. Think scrolling on social media or texting a friend instead of tackling that to-do list.  While putting off a task occasionally can be normal, chronic procrastination can lead to stress, reduced productivity, and poor quality sleep.  Why does procrastination happen? At some level, it can be argued that many procrastinators are aware of their actions. For example, an individual knows they should study for their exam, but they aren’t sure why it’s so difficult to get started. Procrastination isn’t simply about poor time management or laziness. It’s often rooted in deeper psychological factors. 1. Fear One common reason is fear. This could be fear of failure, fear of imperfection, or fear of facing a challenging task. 2. Overwhelm Procrastination can also arise from feeling overwhelmed. The sheer size, complexity, or importance of a task can leave someone feeling paralyzed and unable to jump into action. 3. Distractions Highly rewarding distractions, like social media, can make it easier to avoid tasks that require prolonged focus or effort. 4. Mental health challenges Procrastination can also be linked to mental health challenges such as anxiety and depression. These conditions can impact motivation and make engaging with responsibilities feel insurmountable. The link between burnout and procrastination Chronic procrastination doesn’t just delay task completion, it can impact mental well-being. Putting off tasks may result in last-minute stress, which can compound over time, pushing individuals toward burnout.  Similarly, unfinished tasks can weigh heavily on the mind, creating a constant sense of unease. For those already struggling with burnout, procrastination can become both a symptom and a contributing factor, creating a feedback loop that can be difficult to break.  Tips for overcoming procrastination Here are some actionable tips for overcoming procrastination: 1. Break tasks into smaller steps Large tasks can feel daunting, so breaking them into smaller, more manageable steps makes them seem less intimidating. Focus on one piece at a time and celebrate small wins along the way. 2. Use time management techniques Methods like the Pomodoro Technique, where you work for 25 minutes and then take a 5-minute break, can help maintain focus and create a sense of structure.  Feeling overwhelmed by a task can be a barrier to starting, so strategies like committing to work for shorter intervals, such as 25 minutes, can make the task seem less daunting. 3. Set clear goals and prioritize Define clear, actionable goals each day and prioritize them. Here’s an example: instead of a vague goal like "start my presentation," try setting a more specific objective, such as "create an outline for my presentation."  4. Eliminate distractions Identify your main distractions and actively remove them from your workspace. This might mean turning off notifications, working in a quiet space, or setting specific boundaries around social media use. 5. Practice self-compassion Punishing self-talk can often lead to deeper procrastination. Treat yourself with understanding and recommit to trying again. It’s important to be kind to yourself during this process. 6. Seek professional support Therapy can provide the tools to address the underlying causes of procrastination. Cerebral’s compassionate mental health clinicians can help you uncover the reasons behind procrastination, whether they stem from fear of failure, perfectionism, low self-esteem, or unresolved stress.  By working with a therapist, you can gain a safe space to explore these challenges and develop a deeper understanding of your thought patterns and habits. Therapists can also provide personalized strategies and techniques tailored to your needs, such as cognitive-behavioral approaches to reframe negative thinking or creating structured plans to tackle tasks effectively.  It’s all about small steps Procrastination is a challenge, but it doesn’t have to be a permanent roadblock. Remember, taking even the smallest step forward can set the stage for bigger accomplishments Join Cerebral today! *Based on Cerebral clients with moderate to severe anxiety and/or depression from 2020-2023. Image by Peter Olexa on Pexels.

When stress weighs heavily on your shoulders or burnout leaves you feeling emotionally and physically drained, self-care becomes crucial. But if the idea of setting aside time for activities like making a skincare routine or fitting in a workout feels like an uphill battle, you’re in the right place. While these moments of relaxation may be valuable, true self-care can simply start with a shift in mindset. In this article, we’ll explore stress and burnout and provide six actionable tips to help you change your perspective and begin prioritizing self-care. {MiniWidget:Anxiety} Why it’s important to relieve stress Stress is a natural reaction to pressure, but when left unchecked, it can take a toll on your mental and physical health. Chronic stress is associated with anxiety, depression, muscle tension, and even cardiovascular disease. By learning to manage stress effectively, you can improve your overall quality of life and foster resilience in the face of challenges. What is burnout? Burnout is a state of emotional, mental, and physical exhaustion caused by prolonged and excessive stress. It often occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands. Over time, burnout can diminish your sense of accomplishment and leave you feeling detached or unfulfilled. Common symptoms include fatigue, lack of motivation, and changes in sleep patterns. While often associated with work-related stress, burnout can also stem from other areas of life, such as parenting or personal relationships, making it crucial to recognize and address early signs. Six tips for meaningful self-care Self-care begins with a shift in mindset – a deliberate effort to support your wellbeing and realign your priorities. Below are six lesser-discussed yet impactful self-care tips to help you rediscover balance. 1. Shift the narrative on value Sometimes we unknowingly create internal narratives that influence how we handle stress and perceive ourselves. Are you telling yourself that you’re only valuable when you're productive or that asking for help makes you weak? This narrative can perpetuate burnout.  Challenge them by identifying these thoughts and replacing them with compassionate, truthful affirmations. For example, instead of “I should be able to handle everything,” you can tell yourself, “It’s okay to need support. It doesn’t make me less capable.” 2. Set boundaries without guilt Burnout often stems from an excess of demands, whether from work, family, or society at large. Meaningful self-care involves learning to say “no” with confidence. Practice by identifying your limits and communicating them with clarity and kindness. If you find yourself feeling guilty after saying no, remember that setting boundaries isn’t selfish. It’s essential for preserving your mental and emotional health. Think about it this way – when you say yes to everything, you deplete your energy and lose time for what truly matters to you. 3. Relish the quiet moments We live in a world that tends to glorify busyness, but constant motion can leave you feeling overwhelmed. Instead of filling every free moment with scrolling on your phone or aiming to be productive, intentionally create moments of stillness. This might mean sitting quietly with your thoughts, savoring a warm cup of tea, or watching the sunset without distractions. Stillness can give you the mental clarity to reset and reconnect with your values. 4. Learn to celebrate small wins Burnout often makes us focus exclusively on what’s left undone, which might leave us feeling inadequate. A meaningful act of self-care is to celebrate your small victories – whether it’s completing a single task, cooking yourself a nourishing meal, or even getting out of bed on a particularly hard day. Acknowledging progress, no matter how small, reinforces a sense of achievement and shifts your focus to the positive. 5. Reconnect with your inner values Burnout can sometimes stem from neglecting what truly matters to you, and instead, prioritizing the needs of others. Devote time to reflecting on what is most important to you. What brings you joy? Then, take actionable steps to weave those values back into your everyday life.  For instance, if creativity energizes you, set aside time, even just 10-20 minutes a day, for painting or writing. Aligning your actions with your core values can bring fulfillment and counter feelings of emptiness. 6. Practice intentional gratitude Gratitude can help ground you and remind you of the good things in your life, even during difficult times. It doesn't mean ignoring life's challenges.  If you're not into list-making, try focusing on one thing each day that you're truly grateful for. It could be a comforting hug, a kind word from a stranger or loved one, or the sound of rain. Savoring these moments can help reframe your perspective. Seeking out professional support While self-care is an essential part of managing stress and preventing burnout, the support of a skilled mental health professional could make all the difference. Cerebral offers compassionate clinicians ready to listen and create personalized treatment plans to help you address challenges like burnout, chronic stress, anxiety, and depression. Remember, prioritizing your mental health isn’t something you have to do alone. We’re here to empower you with the tools and care you need to feel your best. Join Cerebral today! *Based on Cerebral clients with moderate to severe anxiety and/or depression from 2020-2023. Image by RF._.studio _ on Pexels.

The holiday season can be a time of connection and joy, but for most of us, it’s not all cozy vibes and happy reunions. For many people, the holidays can also bring stress, overcommitment, and tough conversations. Between family gatherings, endless invitations, and financial pressures, you might feel that you’re getting stretched too thin. That’s where boundaries come in. Setting healthy boundaries during the holidays isn’t about being selfish — it’s about protecting your time, energy, and mental health so you can actually enjoy the season. When you know your limits and communicate them clearly, the holidays can feel a lot less overwhelming and a lot more meaningful. In this blog, we’ll talk about what boundaries are, why they’re so important, and how to set them during the busiest time of the year. What are boundaries and why are they important? The simplest definition of having boundaries is to set personal limits for yourself and your life that allow you to protect your well-being and live a life that’s aligned with your values. Boundaries can be about so much more than just saying “no” — they’re also about creating space for the things that matter to you and preserving your emotional, physical, and mental energy. Being able to set boundaries is one of the most important parts of having healthy relationships. When you know your limits and communicate them, you’re not only protecting your own needs but also fostering mutual respect. This can strengthen your connections with others and reduce misunderstandings or resentment. Some specific benefits of setting boundaries include: Reducing stress by saying no to commitments that don’t serve you. Feeling more in control of your time, energy, and finances. Protecting your mental health by creating space for rest and self-care. Without boundaries, it can be easy to feel overwhelmed, overcommitted, or emotionally drained — especially during the holidays. Tips for setting boundaries during the holidays Even if you typically are able to set healthy boundaries, the holiday season could still be a tricky time to navigate. For many people, the holidays mean extra family members, social gatherings, financial constraints, and additional pressure at work. Your boundaries may need to be stronger than ever to protect your time, energy, and emotional well-being. Here, we’ve gathered our top 3 tips to help you keep your boundaries strong and healthy throughout the holiday season. Identify what your boundaries are First, you need to know what your boundaries are — and this is something only you can decide. Everyone has different limits when it comes to family, finances, and work. For example, you might feel comfortable attending one or two family gatherings during the holidays, but not more than that. Or you may want to set a strict spending limit for gifts to avoid financial stress. Take some time to reflect on what feels manageable for you. Think about past holidays and what worked — or didn’t work — for your mental health. Try asking yourself: What activities or commitments bring me joy? What obligations leave me feeling drained or overwhelmed? Are there any traditions or expectations I want to change this year? Once you’ve identified your boundaries, you may feel more confident about sticking to them when situations arise. Learn how to say “no” We’ve already said that having boundaries is about more than saying “no.” But if you aren’t able to say “no,” even to things that you know aren’t good for you, it’s hard to enforce any kind of boundary. Saying “no” doesn’t have to be harsh or confrontational. It’s about being firm but respectful. If someone invites you to something you’re not comfortable with, try a polite but clear response like: “Thanks so much for the invite, but I already have plans.” “I really appreciate you thinking of me, but I need some time to myself this week.” “That sounds amazing, but it’s outside of my budget this year.” It’s okay to keep your responses simple — there’s no need to over-explain or apologize. Communicate clearly and put them into practice The first part of having boundaries is knowing, for yourself, what they are. The second part – and arguably the more important part – is establishing them by communicating them to other people. It’s important to be as clear and direct as possible when sharing your boundaries. For example, if you’ve decided not to host this year’s holiday dinner, let your family know early on so they can adjust their plans. If you need time to recharge, let your loved ones know that you might not be as available as usual. When communicating boundaries, use “I” statements to focus on your needs rather than blaming or criticizing others. For example: “I’ve decided I need to stick to my budget this year, so I won’t be able to join the group trip.” “I need to take some time off to rest, so I’ll be skipping this week’s gathering.” Once you’ve communicated your boundaries, stick to them. Remember, setting boundaries is about protecting your own well-being, and it’s not selfish to prioritize your needs. Examples of holiday boundaries in action Still feeling unsure about what setting holiday boundaries looks like in practice? Here are some examples of what you can say to set common types of boundaries this season. Holiday budget Reports show that most Americans face worries about finances this time of year. And it’s no wonder, with the rising cost of gifts, travel, and social events. Setting a clear budget can help you manage your spending and avoid the stress of overspending. Example: Your friend wants to go on a holiday getaway, but you’re trying to save money. It’s simply out of your budget. How to set your boundary: “That sounds like such a fun trip, but I’m sticking to my budget this year and can’t swing it. Let’s plan a day to hang out locally instead!” Saying “no” to holiday plans An overbooked social calendar can also be reason to set some boundaries this season. Example: Your calendar is already filled with holiday plans. You get invited to an additional family event, but you’re exhausted and need some time for yourself. How to set your boundary: “Thanks for the invite! I’ve already committed to a lot this week, so I’m going to sit this one out. Let’s catch up soon, though!” Taking time off from work It can feel almost impossible to keep up with both family responsibilities and work commitments this time of year, and it’s understandable to want to take time off. But depending on your work culture, you may need to be more firm about setting these boundaries. Example: Communicating you will be taking time off during the holidays to your colleagues. How to set your boundary: “I’ll be out of the office from December 24th to January 2nd. I won’t be checking emails during this time, but I’m happy to help wrap things up before I leave!” Getting professional mental health support IThe holidays can be stressful, and boundary-setting can be really tough. If you’re feeling overwhelmed or unsure how to navigate the season, seeking professional mental health support can make a big difference. A therapist can help you identify your limits and work with you on learning new strategies to communicate them effectively. A therapist can also guide you in managing the emotions that often come with setting boundaries, like guilt or anxiety.  Additionally, mental health support can help you recognize and address any deeper patterns that make boundary-setting challenging. If you tend to overcommit or prioritize others’ needs at the expense of your own, therapy can help you break those cycles and practice self-compassion. If you live with underlying mental health concerns like depression, then a mental health professional can also help you look at options for medication.  At Cerebral, we offer flexible plans for therapy, medication management, or both — designed to help you manage holiday stress, strengthen your boundaries, and protect your mental health year-round.  Get started with Cerebral today for only $30/month (plus your deductibles and copays) and take the first step toward a more peaceful holiday season. Image by RDNE Stock project on Pexels