Tips

Depression is an ongoing battle, but we are here to bring you light even on the dark days!
Dr. Mezhebovysky suggests…Breathe Deeply and Relax the Muscles.

Negative thoughts can often translate into a negative physical reaction. Deep breathing techniques are an effective way to calm anxiety and soothe the body’s stress response. Slowly inhaling and exhaling has physical and psychological benefits, especially when done daily.

BCT suggests… record the positives. Often, depressive episodes can leave people focusing on the negatives and discounting the positives. To counteract this, keep a positivity journal or gratitude journal. This type of journal helps to build self-esteem. Before bed, write down three good things from the day. Positives include regular meditation, going for a walk, eating a healthful meal, and so much more.

Struggling to keep it together at work?   

BCT understands it is difficult to balance a job along with your depression symptoms. Try some of our tips to remain proactive:   

BCT suggests… Put yourself first! Know when you need a mental health day- you are a greater asset to yourself and your employer if you return with renewed energy and a more positive outlook.

Struggling to keep it together at work?   

BCT understands it is difficult to balance a job along with your depression symptoms. Try some of our tips to remain proactive:   

BCT suggests… Build a Support Network! One of the most important things you can do to help yourself with depression—other than medication and therapy—is to develop strong social support.

For some, this may mean forging stronger ties with friends or family. Knowing you can count on supportive loved ones to help can go a long way toward improving your depression.

For others, a depression support group can be key.1 It may involve a community group that meets in your area or you might find an online support group who meets your needs. 

Check Out Our Depression Study

Are you struggling to find social coping mechanisms for your PTSD symptoms? BCT is here to offer some sound advice from our specialists:
Dr. Mezhebovsky suggests…Find supportive connections.

There are many resources offered in local communities and online that offer group-based support, such as support groups, classes, community meetings, and online groups. Connecting with others who are going through a similar experience can break down the walls of isolation and help you understand that you are not alone.

Are you struggling to master emotional and physical coping strategies for your PTSD symptoms? BCT is here to offer some sound advice from our specialists.
Dr. Stolyar suggests…Mindfulness. 

Because of the levels of stress, anxiety and overwhelm that people often experience with PTSD, finding time for prayer, meditation, and other mindfulness techniques can be helpful to calm our bodies and minds. If the thought of this is uncomfortable for you, keep in mind that there is no pressure to perform. Just beginning with one or two minutes per day of quiet mindfulness can feel like a victory. The goal of that time is to stay focused on the present without any threat of fear or judgment.

Are you struggling to master emotional and physical coping strategies for your PTSD symptoms? BCT is here to offer some sound advice from our specialists.  

Dr. Stolyar suggests…Exercise. 

Just as it is important to learn how to calm your mind, it is also important to get your body moving. Taking time to enjoy the outdoors, get some fresh air, and move our bodies can be a helpful way to regulate mood and emotions. Research has shown that physical exercise can help our brains better cope with stress.

Tips for getting a better night’s sleep for Veterans with PTSD

There is evidence that people with with PTSD often suffer from sleep problems and poor sleep, which can make it difficult to function and decrease quality of life.

Are you struggling to master emotional and physical coping strategies for your PTSD symptoms? BCT is here to offer some sound advice from our specialists.  

Dr. Stolyar suggests…Sleep in a comforting location. 

Your sleep environment should be a location where you feel safe, and free of any triggers that might cause you to relive trauma.

Check Out Our PTSD Study

If you have migraines, you know they’re never welcome anytime or anywhere but migraines at work create special problems.
Dr. Bargar suggests… Turn down the lights.

Many people with migraines are sensitive to the flickering of fluorescent lights or lights that are too bright, especially when a migraine is coming on. If that includes you, turn off that overhead light if you can and get a floor or desk lamp that doesn’t use a fluorescent bulb.

Check Out Our Migraine Study

BCT Suggests: Avoid drinking fluids in the evening! Particularly caffeinated and alcoholic beverages. Both can affect the muscle tone of the bladder and stimulate the kidneys to produce urine, leading to nighttime urination.

If you are having trouble with an enlarged prostate…

BCT Suggests: Get Moving!

Sitting for too long in the same position can actually worsen BPH symptoms so it’s important to keep moving. If you have a sedentary job like driving or office work then try to find ways to get up and move about more. If you take a break for example, get up, stretch your legs and get your circulation flowing rather than staying in your seat. Another option is to take a walk at lunch time – not only will this get you moving, it will also give you some much needed fresh air!

Drink less in the evenings 

It’s best to avoid drinking at least two hours before sleeping as otherwise you’ll spend the night going up and down to the toilet! It is particularly important you stay clear of alcohol and caffeine as these are stimulants and diuretics meaning not only will you need to urinate more often, you’ll also have more powerful urges to go to the toilet as well. So, if you feel really thirsty after 8 make sure you stick to a small glass of water! 

Check Out Our Male Overactive Study