The San Diego Psychological Association

Coming May 2021

We also have our first Exhibitor Help Therapy is the only organization that offers flexible and accessible mental health services from hundreds of high-quality providers across four care setting options (in-home, in-facility, in-office, and telehealth), in an effort to provide therapy solutions for patients of all ages, backgrounds and personal treatment needs. For mental health providers, Help Therapy offers full administrative support including billing, referrals, marketing, credentialing and compliance know-how while still allowing them to operate as a private practice. We strive to free them of these burdens and allow them to focus purely on delivering exceptional care to patients. https://www.helptherapy.com

SDPA Mental Health Monday Staying Mentally Tuned To Prevent Burnout By David Dicicco, Ph.D.... In our fast paced, type A, culture, it is easy to burn out. We can get tired, frustrated, grumpy, worried and out of sorts with ourselves and others. Negatives jump out at us, and positives seem to pale in comparison. Life can become a burden, with even the smallest task feeing like lifting a 50-pound weight! There is a feeling for many that any time spent not working is wasted time, and that productivity is all that counts. But too much work can negatively affect our happiness, health, family, and overall sense of well-being. It is no wonder it is hard to find a therapist with open appointments. So what is the solution to all this? After all, we have to earn a living. The hippies were popular in the 60’s, but it’s hard to support a family with that lifestyle these days. Here are some ideas: 1. Exercise regularly. You don’t need a fancy gym. The Pilgrims didn’t have one. Go take a walk. 2. Practice breathing slowly and deeply for 5 minutes regularly to relax, especially when stressed. 3. Surround yourself with nurturing friends. Seek support and enjoy socializing to feel refreshed. 4. Take vacations regularly, and for longer than a week if possible. They don’t have to be expensive. Do fun things that refresh you. Consider a stay-cation. 5. Eat food that you like so that you look forward to your meals. Mix healthy food with occasional treats. 6. Talk over your concerns and accomplishments with trusted others. Don’t go solo. 7. Structure you day. Live smart! Make good use of your time. 8. Periodically take inventory. Look at your path and make sure it is still working for you. 9. Develop hobbies and fun things to do. Be creative. 10. Make a list of things you appreciate and are grateful for, and read it every morning. 11. Develop a path and follow it. It may be different than those around you. If you want a specific topic to be addressed you can email Dr. Joel Lazar at [email protected].

SDPA Mental Health Monday 7 year itch: Is it real and what can prevent it? Richard Levak, Ph.D. and Amanda Borlenghi, Psy.D.... The idea that people get antsy and bored with their relationship after about 7 years of marriage became popular cultural lore through the 1955 Movie The 7 Year Itch. Like many pieces of folk wisdom there is a grain of truth and also inaccuracies. The grain of truth is that most marriages that end do so in the first 5-10 years. However, there are other statistics that give more nuance to this. Research shows that marital satisfaction takes a dip around the third or fourth year of marriage as life’s realities such as illness, money stress, and differences in cleanliness habits take a toll on romance. However, for most couples, stress levels tend to drop off after the fourth year and couples regain positive feelings about their relationship. Studies also indicate that having children takes a toll on marital satisfaction, especially during the toddler years. A 2010 British survey found that couples experienced peaks in stress at 3 years, again at 10 years, and a third time at 16-20 years together. But if the marriage lasted more than 20-years, marital satisfaction went up again, especially if the kids have left the home. Clearly, marital troubles are more complicated than the 7-year itch would imply. Data from happily married couples gives us suggestions how to facilitate relationship satisfaction. Give your partner small gifts or do nice deeds like making her coffee in the morning or bringing him the paper. Give each other positive feedback and frequent compliments for things you appreciate. Address conflicts promptly rather than letting resentments grow and show interest in the things that go on in your spouse’s day to validate their importance to you. You can check out The Five Love Languages to clarify how you and your partner mostly want love shown to them. If you want a specific topic to be addressed you can email Dr. Joel Lazar at [email protected].

Joanne Callan We are sad to announce that Dr. Joanne Callan has recently lost her long struggle with cancer. Dr. Callan was a fellow of SDPA. She was a professor at Alliant University and was influential in the development of many psychologists locally and nationwide. Dr. Callan was certified in adult and child psychoanalysis, and she was active in the local psychoanalytic community. She brought tremendous energy to her professional and personal life. She will be missed by the many people whose lives she touched.

Mind-Body Interventions By Joel Lazar,Ph.D. Some are surprised to learn that clinical psychology is a relatively conservative field. One of the differences between Clinical Psychologists and Masters level mental health professionals, such as Social Workers or Marriage and Family Therapists, is that one needs to earn a Ph.D. to become a psychologist. In addition to extensive training in psychotherapy and psychological testing, a Ph.D. requires one to conduct an orig...inal research project called a dissertation. As such, clinical psychologists are trained to use research to document the effectiveness of new psychotherapeutic approaches before accepting them into the mainstream. For a long time, many therapists believed that mind-body approaches to improving mental health were effective, though research has shown this only recently. It is now clear that a variety of non-verbal therapeutic approaches can facilitate decreased stress, as measured by a slower heart rate, brain waves that correspond to more calmness and less stressful hormones flowing through the body. One of the most basic mind-body applications involves slow deep breathing. It can be done in this way: With your eyes closed, take slow deep breaths with one hand on your stomach and the other on your chest. Try to have your lower hand move with each inhale, referred to as abdominal breathing, and count to three or four inhaling and exhaling to ensure that your exhale is at least as long as your inhale. Another approach starts with slow deep breaths with your eyes closed while focusing on how your chest feels. Now think about someone you love, and notice the feeling in your chest. Recall a positive experience the two of you have shared and notice how this feels. The experience is complete when you open your eyes and call this person and remind them of the shared experience you recalled. Many of us think about loved ones on Valentine’s Day, but any day you do this can brighten your day. If you want a specific topic to be addressed you can email Dr. Joel Lazar at [email protected].

Joanne Callan We are sad to announce that Dr. Joanne Callan has recently lost her long struggle with cancer. Dr. Callan was a fellow of SDPA. She was a professor at Alliant University and was influential in the development of many psychologists locally and nationwide. Dr. Callan was certified in adult and child psychoanalysis, and she was active in the local psychoanalytic community. She brought tremendous energy to her professional and personal life. She will be missed by the many people whose lives she touched.

With sadness, we honor the memory of Edwin K. Yager, PhD, who passed away peacefully at Sharp Memorial Hospital last Sunday, June 2nd after a very brief battle ...with lung cancer. He was almost 94 and very active until the last. He is survived by his wife, children, sister, and many grandchildren. He was beloved by family, friends, colleagues, and patients. His life touched many people deeply. Dr. Yager held an appointment as Clinical Professor in the Department of Psychiatry, UCSD School of Medicine. He was President of the Subliminal Therapy Institute, Inc., certified as a Consultant in Hypnosis by the American Society of Clinical Hypnosis, and was a Past President, Board Member, and Fellow of the San Diego Society of Clinical Hypnosis. He maintained a private psychology practice where he employed Yagerian Theapy (aka Subliminal Therapy) and the hypnotic principles he taught. Additionally, he taught his Yagerian Therapy method worldwide to healthcare professionals. Dr. Yager was a psychologist in San Diego for the last 40 years and was an electronic engineer prior to that. Dr. Yager studied, practiced, and taught the clinical use of hypnosis for 40 years. He offered training in Yagerian Therapy (aka Subliminal Therapy) and hypnosis at UCSD School of Medicine, under the auspices of the San Diego Psychological Association, and worldwide under varied sponsors. In the course of his practice, using Yagerian Therapy and hypnosis, Dr. Yager successfully treated thousands of patients. Because Ed was so very active up to the very end, he got to skip old age, which he would have hated.

Mind-Body Interventions By Joel Lazar,Ph.D. Some are surprised to learn that clinical psychology is a relatively conservative field. One of the differences between Clinical Psychologists and Masters level mental health professionals, such as Social Workers or Marriage and Family Therapists, is that one needs to earn a Ph.D. to become a psychologist. In addition to extensive training in psychotherapy and psychological testing, a Ph.D. requires one to conduct an orig...inal research project called a dissertation. As such, clinical psychologists are trained to use research to document the effectiveness of new psychotherapeutic approaches before accepting them into the mainstream. For a long time, many therapists believed that mind-body approaches to improving mental health were effective, though research has shown this only recently. It is now clear that a variety of non-verbal therapeutic approaches can facilitate decreased stress, as measured by a slower heart rate, brain waves that correspond to more calmness and less stressful hormones flowing through the body. One of the most basic mind-body applications involves slow deep breathing. It can be done in this way: With your eyes closed, take slow deep breaths with one hand on your stomach and the other on your chest. Try to have your lower hand move with each inhale, referred to as abdominal breathing, and count to three or four inhaling and exhaling to ensure that your exhale is at least as long as your inhale. Another approach starts with slow deep breaths with your eyes closed while focusing on how your chest feels. Now think about someone you love, and notice the feeling in your chest. Recall a positive experience the two of you have shared and notice how this feels. The experience is complete when you open your eyes and call this person and remind them of the shared experience you recalled. Many of us think about loved ones on Valentine’s Day, but any day you do this can brighten your day. If you want a specific topic to be addressed you can email Dr. Joel Lazar at [email protected].

Mental Health Monday Is Your Child Depressed? By David Dicicco. Ph.D.... How do you know if your teenager is struggling? The teen years are difficult as kids transition from being a protected child to a more autonomous young adult. The process is stressful for most, and painful for many! Some young people become depressed in the process and need help but don’t reach out for it. Too often parents don’t read the signs of depression well or don’t want to admit to themselves that there is a problem within their family. The suicide rate for teens is high, so this isn’t a subject to take lightly! Here are some signs that your child may be having difficulty. 1. A withdrawal from friends and usual activities. 2. A drop in grades. 3. An increase in sleep. 4. An irritable mood. 5. A preoccupation with death. 6. A lack of mirth. 7. Signs of drug and alcohol abuse. The worst thing parents can do is to do nothing. Often a young person will make it difficult for parents to intervene. They may want help, and then he or she doesn’t! At a time when a young person is trying to be independent, help may feel like too much dependence for the adolescent. These feelings may be hard to acknowledge. What should parents do? Here are some ideas: 1. Talk with your teen and point out what you see. 2. Consider having a meeting with school personnel with your teen. 3. Offer a mental health evaluation or insist on it if necessary. Be willing to be part of the evaluation. 4. Look at yourself honestly. Do you need to be a more involved parent? 5. Talk with your child and let all express what they see and feel. Here are some ways to find a mental health provider. 1. Get a referral from your pediatrician. 2. Get a referral from your child’s school. 3. Talk with friends who may have leads. 4. Call your local psychological association. Often teen-age depression is symptomatic of a larger family problem. By facing the problem directly a teenager and his or her family can become happier and more productive. A little help can go a long way! If you would like a specific topic addressed, contact Dr. Joel Lazar at [email protected].

Mental Health Monday Helping Teens Cope with Social Anxiety By Dr. Rochelle Perper...Continue reading

SDPA Mental Health Monday Staying Mentally Tuned To Prevent Burnout By David Dicicco, Ph.D.... In our fast paced, type A, culture, it is easy to burn out. We can get tired, frustrated, grumpy, worried and out of sorts with ourselves and others. Negatives jump out at us, and positives seem to pale in comparison. Life can become a burden, with even the smallest task feeing like lifting a 50-pound weight! There is a feeling for many that any time spent not working is wasted time, and that productivity is all that counts. But too much work can negatively affect our happiness, health, family, and overall sense of well-being. It is no wonder it is hard to find a therapist with open appointments. So what is the solution to all this? After all, we have to earn a living. The hippies were popular in the 60’s, but it’s hard to support a family with that lifestyle these days. Here are some ideas: 1. Exercise regularly. You don’t need a fancy gym. The Pilgrims didn’t have one. Go take a walk. 2. Practice breathing slowly and deeply for 5 minutes regularly to relax, especially when stressed. 3. Surround yourself with nurturing friends. Seek support and enjoy socializing to feel refreshed. 4. Take vacations regularly, and for longer than a week if possible. They don’t have to be expensive. Do fun things that refresh you. Consider a stay-cation. 5. Eat food that you like so that you look forward to your meals. Mix healthy food with occasional treats. 6. Talk over your concerns and accomplishments with trusted others. Don’t go solo. 7. Structure you day. Live smart! Make good use of your time. 8. Periodically take inventory. Look at your path and make sure it is still working for you. 9. Develop hobbies and fun things to do. Be creative. 10. Make a list of things you appreciate and are grateful for, and read it every morning. 11. Develop a path and follow it. It may be different than those around you. If you want a specific topic to be addressed you can email Dr. Joel Lazar at [email protected].

SDPA Mental Health Monday Some may wonder why romantic relationships are so complicated. But when two people begin a dating relationship they bring feelings and expectations from their past relationships with them. They start with hopes and expectations for a great relationship, unaware that issues from their childhood and prior romantic relationships can’t help but interfere with their interpretation of their present partner’s actions. Sensitivities from our relationship ...with our parents and past significant others can contribute to feelings that seem to be overreactions to present challenges, and conflicts and disappointments may cause a sense of anger and panic. Importantly, the couple’s relationship satisfaction is a key to a family’s stability. Research has shown that the quality of a couple’s relationship is a significant factor in determining the well-being of the children that they are raising. One issue that has an impact on a couple’s relationship is regression, which boils down to acting as if one were younger than they are. Some positive examples of this are the couple’s ability to be playful, and the use of pet names and baby talk. However, on the negative side it also involves one’s sensitivity and how one deals with vulnerability. When it interferes with a couple’s relationship, regression can result in anger, dissatisfaction, and withdrawal from one’s partner. However, when a couple is going through a stressful phase in their present relationship, it is potentially an opportunity for them to grow and resolve issues from their childhood and prior dating relationships. A psychologist has the potential to help a couple explore and understand the issues from their previous relationships that complicate their present relationship, and reduce the degree that prior relationships interfere with their present relationship. Although adversity can scar us and make us bitter, it can also allow us to grow and get stronger. By Tom Habib, Ph.D. If you want to request a topic to be addressed you can email Dr. Joel Lazar at [email protected].

SDPA Mental Health Monday 7 year itch: Is it real and what can prevent it? Richard Levak, Ph.D. and Amanda Borlenghi, Psy.D.... The idea that people get antsy and bored with their relationship after about 7 years of marriage became popular cultural lore through the 1955 Movie The 7 Year Itch. Like many pieces of folk wisdom there is a grain of truth and also inaccuracies. The grain of truth is that most marriages that end do so in the first 5-10 years. However, there are other statistics that give more nuance to this. Research shows that marital satisfaction takes a dip around the third or fourth year of marriage as life’s realities such as illness, money stress, and differences in cleanliness habits take a toll on romance. However, for most couples, stress levels tend to drop off after the fourth year and couples regain positive feelings about their relationship. Studies also indicate that having children takes a toll on marital satisfaction, especially during the toddler years. A 2010 British survey found that couples experienced peaks in stress at 3 years, again at 10 years, and a third time at 16-20 years together. But if the marriage lasted more than 20-years, marital satisfaction went up again, especially if the kids have left the home. Clearly, marital troubles are more complicated than the 7-year itch would imply. Data from happily married couples gives us suggestions how to facilitate relationship satisfaction. Give your partner small gifts or do nice deeds like making her coffee in the morning or bringing him the paper. Give each other positive feedback and frequent compliments for things you appreciate. Address conflicts promptly rather than letting resentments grow and show interest in the things that go on in your spouse’s day to validate their importance to you. You can check out The Five Love Languages to clarify how you and your partner mostly want love shown to them. If you want a specific topic to be addressed you can email Dr. Joel Lazar at [email protected].

SDPA Mental Health Monday Holidays; Do they make us happy? David DiCicco, Ph.D.... We are supposed to be happy over the holidays. Right? After all Santa is jovial, the candelabras are warm and colorful, and homes are often festively decorated with gifts being exchanged. Holiday and New Year’s parties are omnipresent. People say Happy New Year, not Depressed New Year. Even Scrooge comes around in the end. So why is it that so many adults have trouble getting through the holidays without feeling sad, anxious and lonely? Part of the problem is that adults are the administrators of holiday festivities and not the beneficiaries they were in their childhoods. I remember the wonder of waking up to presents, a beautiful tree, and a warm fire (if you lived in New England!). Now it is about frantically shopping for preferred gifts, decorating the house, paying bills, and trying to juggle work with holiday obligations. Thoughts back to an idealized time can lead to painful nostalgia accompanied by sadness and loneliness. The New Year is billed as holding the promise of better things to come. But it can also conjure up sadness over failed expectations and disappointments, feeling the passage of time means that we are running out of time, and the excessive use of alcohol as both a celebratory lubricant and an attempt to avoid sorrows. Here are some tips to help with managing the holidays. 1. Don’t expect too much. 2. Ask yourself what you want and not what the marketers tell you to want. Stay home on New Year’s Eve and go to bed at 10:00 P.M. if that suits you. 3. Go easy on the alcohol. It is a depressant. 4. Don’t spend money you don’t have. 5. Keep working out. 6. Establish traditions with your family and friends. Share gratitude with those you appreciate. 7. Celebrate your memories of those who have gone. 8. Set goals for your improvement for the New Year which are realistic. Review and revise them in three-month intervals as you learn from your experience. 9. Be kind and generous to others. It is the holiday spirit that is important. If you want a specific topic to be addressed you can email Dr. Joel Lazar at [email protected].

SDPA Mental Health Monday Parenting In The Current Political Environment By Abby Brewer-Johnson, Psy.D. and Paula Waisman, Ph.D.... Many parents on both sides of the political aisle are having strong reactions to the current political climate. It is important for parents who find that their passions are running high to take a moment to think about how their responses might be perceived from a child’s perspective. Younger children probably don’t understand adult passion regarding the current political events in our country. But they look to their parents to help them make sense of their world and feel secure. When important adults respond with heighted emotion to events, this can trigger fears and worries in normally even-keeled children, and even more stress for those that are more vulnerable to anxiety. When political passions erupt, consider the following suggestions: To help manage the angry, sad, or worried feelings you experience in response to constant media availability, put yourself on a media diet. Limit the amount of time you are watching, listening to, or reading about current events, especially in the presence of your children. Chose a few times in the day when you can get informed and process your responses before reacting. If you are feeling overwhelmed, take some deep breaths, reach out to family or friends, or use something like music or reading to distract yourself. If you react with tears or yelling or say something extreme in front of your child, don’t despair. Take a deep breath, calm yourself, and explain your reaction briefly in language that your child can understand. Young children can often be reassured by physical contact such as a hug, and reassurance that you are not upset with them. Older children can be explained what is triggering your response and why it is upsetting to you. Admit that you are upset so you don’t confuse your child and use this to model how to deal with upsetting events. Ask questions to understand your child’s reaction to your emotions, and only share what is age-appropriate regarding the situation. Provide a safe environment to process their questions and emotions, and let them know they can depend on you for support and reassurance. If possible, share your views, but also that others have alternate views, and check out your child’s view of the situation. If you want a specific topic to be addressed you can email Dr. Joel Lazar at [email protected].

SDPA Mental Health Monday Being Positive By David DiCicco, Ph.D. Most people would agree that positive comments are more helpful than critical, negative ones. But how many people follow through on this awareness and focus on encouragement and praise?... Think about your time as a student. Did your teachers praise you verbally or in writing regularly? Probably not. I still remember the one page of typewritten feedback I received in college from a teacher in a large course on a paper I wrote. The feedback was thoughtful, positive, and helpful. Many of us have positions of authority as teachers, parents, supervisors, or administrators. This gives us frequent opportunities to address others’ performance and provide positive, motivating feedback. Why don’t do so more often? Often, people feel that if they give positives they are sugar coating their feedback and not being authentic. They are afraid people won’t get their message. But by focusing on the bottom line, they may be reducing their impact because recipients often block out negative messages. People in defensive mode will try to perform well to stay out of trouble, but they may lack the kind of motivation that intrinsically comes from doing a good job for its own sake. It is possible to give feedback that is positive and motivating while at the same time addressing errors and problem areas. Here are some examples of positive, authentic feedback. 1. I liked the way you described this in your paper. Your typos however take away from the fine points you made. You don’t want to undermine yourself by rushing through your work. 2. You have a lot of athletic ability. But you could get even more distance from drive if you take the club back further. 3. The way you did that worked well. What might have happened if you tried it this way? 4. That was great. Show me how you did that. 5. You are almost there. A little more practice and working on your technique will take you where you want to go. Keep it up! If you want a specific topic to be addressed you can email Dr. Joel Lazar at [email protected].

SDPA Mental Health Monday What is an Eating Disorder? By Michelle Carcel, Psy.D.... As a psychologist specializing in eating disorders I am often asked What is an eating disorder exactly? The simplest answer is that a person suffering from an eating disorder has a pattern of eating too little, eating too much, and/or doing unhealthy things to eliminate their food, such as vomiting. This may reflect a genetic predisposition. These behaviors feel out of control to the individual, and often result in tremendous shame and guilt, in addition to frustration and discouragement over the challenges of trying to eat normally. Environmental factors often exacerbate patients’ eating disorder symptoms, in addition to personality factors such as perfectionism. These individuals often feel alone, judged, and fearful over losing control in important areas of their life. Many patients have low self-esteem and share feeling that they are not good enough. They may also have a distorted view of their body. And it is not uncommon for family members and loved ones to misunderstand the individual’s pain, and confused how to help. It is valuable to note that eating disorders are not a new phenomenon. Cases have been documented as far back as the 12th century (Deans, 2011). However, the scientific study of Anorexia Nervosa, Bulimia Nervosa, Binge Eating disorder, and other eating disorders really began to flourish in the early 1970s. Studies have focused on the neurobiological aspects of eating disorders, as well as family dynamics, self-image and treatment approaches. Although it is far more common in women, there has been an increase of men with eating disorders and seeking treatment. Signs that a loved one suffers from an eating disorder can be social withdrawal, and mood shifts that include irritability, depression and anxiety, especially around food. If you or a loved one is suffering from these symptoms, please seek an evaluation from a mental health professional. If you want a specific topic to be addressed you can email Dr. Joel Lazar at [email protected].