Causes of Depression

Uncategorized May 14, 2021

There are many causes of depression.  Here are some common causes:

  1. Childhood Trauma - painful or stressful situations from childhood could impact the way your body reacts to fear or stressful situations.  Examples of childhood trauma is physical & mental abuse.
  2. Family History - You're at a higher risk for developing depression if you have a family history.
  3. Medical Conditions - specific medical conditions put you at higher risk such as ADHD, insomnia, and chronic pain.
  4. Drug Use - About 20% of people who have a substance abuse problem also run the risk of experiencing depression according to the National Alliance for Mental Illness.
  5. Brain Structure - there's a greater risk for depression if the frontal lobe of the brain is less active.  The frontal lobe of the brain controls emotional expressions, problem solving, memory, language, judgment, and sexual behaviors.  
  6. Life Events - loss of a job, loss of a loved one, financial issues, and abuse are all...
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Does Nutrition Affect Depression & Anxiety?

Uncategorized May 12, 2021

One of the most excluded areas of mental health is nutrition.  Food does play a significant role.  According to Jodi Clarke, MA, reviewed by Dr. Steen Gans, when you are trying to cope with depression, small changes in your diet may help to decrease your symptoms & could have a positive effect you daily activities.

Fish is a great choice to help fight depression because they are rich in omega-3 fats.  Omega-3 fats are very important in brain health and may be applied in the functioning of serotonin, which is important in the regulation of mood.  A study that was published in the Journal of Epidemiology & Community Health, found that people who consumed the most fish were less likely to experience depression.

Chicken & turkey are excellent sources of lean protein that can help maintain blood sugar levels, keeping your mood well-balanced during the day.  Both are also a source of tryptophan, which helps create serotonin.  That will assist in...

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Tips To Manage Anxiety & Stress

Uncategorized May 10, 2021

When you are feeling anxious or stressed here are some coping strategies:

  1. Eat healthy, do not skip any meals
  2. Limit alcohol & caffeine, which can trigger panic attacks and aggravate anxiety
  3.  Take deep breaths.  Inhale & exhale slowly.
  4.  Get enough rest.  When you are stressed, your body requires additional sleep.
  5. Talk to someone.  Tell a friend or trusted family member that you're feeling overwhelmed, and let them know what they can do to help you.  You may even want to seek professional help to talk to someone.
  6.  Learn what triggers your anxiety.  By writing in a journal or notebook when you're feeling stressed or anxious, you may be able to detect a pattern
  7. Maintain a positive attitude.  Try and make an effort to replace negative thoughts with positive ones.
  8.  Do your best.  Instead of aiming for perfection, which we all know is not possible, be proud of however close you get.
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How to Relax & Self-Care Tips

Uncategorized May 07, 2021

Relaxing can help to keep yourself healthy, both mind & body, allowing yourself to recover from the stresses of everyday life.  Here are some quick & easy ways to relax:

  1. Breathe - Some breathing exercises are one of the easiest relaxation techniques that can effectively calm your stressed mind & body.
  2. Write down your thoughts & ideas - Getting things off your chest so to speak by writing them down may help one relax.  While feeling stressed, take a few minutes to jot down some thoughts & feelings either in a notebook or maybe a note app on a smartphone.  Try and focus on expressing those thoughts & feelings to help release some of that stress.
  3. Reconnect to nature - Spending some time outside in nature when you are feeling stressed may help you relax.  When feeling stressed take a short walk, or simply sit in the grass in your yard and meditate or even just soak in the sun... listen to the birds and be one with nature.


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Depression & Anxiety: What are the differences?

Uncategorized May 05, 2021

Generalized anxiety disorder (GAD) is best described by exaggerated & continual worry about a number of different things. People with GAD find it challenging to control their worry. Their worries could be about things like money, family, work, or health.

GAD is diagnosed when a person finds it challenging to control their worries for at least 6 months and has more than 3 symptoms. The common symptoms include problems sleeping, feeling weak or tired, increased heart rate, feeling nervous/on edge, trouble concentrating, and possible stomach issues.

As far as depression, the most frequently diagnosed form of depression is a major depressive disorder. One of the symptoms must be an overwhelming feeling of sadness or a loss of interest & pleasure in normal activities that once brought them joy. To be diagnosed with depression, one must have at least 5 of the 9 known symptoms. The other known symptoms are thoughts of death/suicide, insomnia or oversleeping, weight loss/no appetite...

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Topic of the Month

Uncategorized May 03, 2021

BLC is going to change it up here a little bit.  Instead of asking questions, posting inspirational quotes, etc., we have decided to take a topic for the month.  With that topic of the month, our goal is to educate & provide as much useful information as we possibly can.  Please let us know if there is a topic out there that you would like for us to provide some information and we will do our best to post that for you.

Our topic for the month is depression & anxiety. There are differences between the two but often are both linked together by stress. Our goal is to educate what is depression & anxiety. Also the signs & symptoms of depression & anxiety. There are many different treatments for both, some are conventional, while others are holistic, which does not mean one is better than the other, but just a matter of preference. Some self-care that you can do to try and manage or alleviate that stress & anxiety. We would also like to discuss some...

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Stop Bullying Now

behavior bullying childern Jan 20, 2021

Bullying comes in all different forms.  May it be name-calling, physical abuse, or emotional abuse.  It can happen to anyone at any age, either a child playing with friends on a playground or an adult.  It can happen to men/boys or women/girls.  No matter what, bullying hurts and is cruel to anyone at any age.                                                                                                        

Do you remember as a child that one...

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Current Events

Uncategorized Jun 12, 2020

I am deeply disturbed about the recent events of the death of George Floyd by a police officer and the ensuing riots in Minneapolis and around the country. I have remained silent too long for fear of saying the wrong thing. Today I want to share information on white privilege by Peggy McIntosh; and racial trauma by Resmaa Menakem.

 I hadn’t really known about or understood white privilege until after the death of Philando Castile by a police officer during a traffic stop on July 6, 2016.  

[White Privilege is] the unquestioned and unearned set of advantages, entitlements, benefits, and choices bestowed upon people solely because they are white. Generally, white people who experience such privilege do so without being conscious of it.

—Peggy McIntosh, quoted in the Racial Equity Resource Guide

 Here is a link to the work of Peggy McIntosh and her article white privilege, unpacking the invisible knapsack.


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Uncategorized Jun 12, 2020

I have wanted to share this article about the St. Paul firefighter on disability with PTSD; especially now in light of the recent events this last week. To me, this fireman’s story is heartbreaking because he doesn’t need to suffer in this way. There are scientific discoveries and breakthroughs in trauma therapies that still have not made it into clinical practice and understanding. Your doctor, psychiatrist, therapist, social worker, case manager, do not know about these more effective therapies and scientific discoveries.

 As an employer or team leader, you know the importance of the resiliency of your workforce. A key factor in maintaining resiliency can be found in maintaining flexibility in your autonomic nervous system response. There are little known about breakthrough trauma therapies that can facilitate flexibility in your autonomic nervous system response.

 Stephan Porges, Ph.D., describes that when you can’t fight and you can’t flee, that...

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