Category: Uncategorized

Resources from Optum provided by the US Department of Veterans Affairs

https://content.govdelivery.com/accounts/USVHA/bullet ins/2ed1d03 

If recent events and/or the anniversary of 9/11 are having an impact on you or a loved one, please don’t hesitate to reach out for support.

Ever thought about how our devices can affect our sleep?  If you are like most people, you probably have your phone within arm’s reach, right now.  Maybe you go to bed checking emails and social media as a routine.  If that sounds familiar, then here are a couple things you may want to consider for yourself or your family to help improve your sleep.

Our devices and screens can impact our sleep due to the blue light that they emit.  According to Sleepfoundation.org, The body’s ability to use melatonin to help one fall to sleep can be affected by blue light as well as our circadian rhythm.  Blue light has opposite effects on our system, instead of it signaling that it is time for bed, it is telling our brain that it is daytime.  According to Kidshealth.org these effects can be greater on teens than adults.

There are a couple of strategies that can be helpful in dealing with the issue of blue light. First, try to wind down from screens (including TVs) about an hour or two before bedtime.  Sleepfoundation.org suggests that if getting away from screens is not possible, the second strategy is to try using the settings or apps available in many phones, tablets, computers and tv’s to warm up the images by reducing the cool blues and whites and using the warmer colors (reds and yellows).  If finding a warm setting or blue light filter is not an option, simply dimming the brightness of the screen can also help. 

Android phones use Blue light filter option under settings and IPhone and Apple products use a setting called Nightshift.  Windows uses a setting called Nightlight and Kindle uses Blue shade.  You can schedule these apps to reduce or eliminate blue light at sunset or at a custom time. Simply use your favorite search engine and you can find tutorials and videos that can walk you through how to access these settings for your devices.

Another way that our devices can impact our sleep is through sound or vibration.  All the different notifications that can go off throughout the night from emails, texts, and social media can disturb or interrupt your sleep cycles.  If you find that your phone is also at arm’s length or even located in the same room that you sleep in and you’re waking up a lot or not feeling well rested in the morning, you may want to reconsider where you keep your phone at night.  One strategy is to find a central location away from the bedrooms for you and your family’s devices to slumber.  If this is not possible and your phone needs to be in the bedroom, then this next option can help – Do Not Disturb.  Many devices have a Do Not Disturb option that you can turn on or schedule daily.  You can choose which notification are allowed (like alarms, media, touch sounds, calendar events and reminders) and customize Do Not Disturb to best meet your needs from very restrictive to only somewhat restrictive of sounds and notifications.

Whether for yourself or your kids, I invite you to experiment with these suggestions.  Try these strategies for a week and talk with each other about any differences that you notice.  Our smart devices are so helpful and a part of our everyday lives.  It is not often that we consider how these devices may cause issues.  Fortunately, our phones have built in features to reduce some of the negative impact that they can have – better sleep can improve many aspects of our physical and mental health.    

Thanks to Norwich Youth and Family Services and Norwich Unhooked, there is a great movie available until midnight June 11th. This movie helps explain the different ways that anxiety impacts kids and some ways to help deal with it. The movie is called Angst. “It is an IndieFlix Original documentary designed to raise awareness around anxiety. The film includes interviews with kids, teens, educators, experts, parents and a very special interview with Michael Phelps.”

Check out this link, and remember you only have until tomorrow night to watch it.

The username and password to watch the movie, provided by Norwich Youth and Family Services and Norwich Unhooked is: Email: Norwich@indieflix.com and the Password: norwich

As we all try to adjust and manage this new crisis, you might feel even more isolated than ever before. Many therapists are using technology to bridge the gap between Social Distancing and Therapy Sessions. Telehealth is that bridge. Telehealth is the use of audio and video technology (similar to what many may already be familiar with like Skype and Facetime) over an internet connection via smartphone, tablet or computer. This form of therapy has been found effective and comparable to face-to-face therapy. Many clients have found teletherapy to be more helpful than they had anticipated.

To prepare for your first session, you want to identify a place to have the session where you can ensure that you will have privacy for your session. Try to close any apps or programs on your phone, tablet or computer that are not needed in order to maintain a good connection for your teletherapy session. In the event that technical issues arise, make sure that your therapist has your phone number so that they can call to help troubleshoot, or have the session over the phone if needed. Be prepared for the session, like you would if you came to the office, arriving on-time, dressed appropriately, etc. Be prepared with Kleenex if you are anticipating a difficult or emotional session. If possible avoid having sessions in bedrooms and bathrooms. If there is no alternative due to privacy, try to have a chair in the room rather than being on the bed or toilet.

For many of us, in-person or face-to-face sessions are all we have known, up until now. As with many things in life, we adapt. Teletherapy is that adaptation that is needed while we manage stress, anxiety and grief that may come with this new crisis affecting most of us today. Give it a try, talk to your therapist about any concerns that you have. Teletherapy works, it can help you function better during these trying times.