January 2007
HAPPY NEW YEAR FROM CLINICAL PSYCHOLOGY ASSOCIATES!!

In this newsletter:
1) Fast Help: New Years Resolutions
2) Therapist Q&A
3) Clinic Announcements

1) New Years Resolutions
With each new year upon us, we sometimes find an internal "nudge" or pressure from others to evaluate ourselves and think about ways to improve our lives or relationships. Each year, millions of people make new years resolutions as a means of self-improvement. Some examples of these resolutions are:

• a new commitment to physical health (the increase in health club memberships during this time reflect this)
• becoming better-organized
• getting finances in order
• re-evaluating relationships, careers or whatever else gives us purpose

New Years resolutions can be a great motivator to improve our own wellness, however, oftentimes new years resolutions are often broken. Why is this?

Poor planning, or lack of determination or motivation are often common. Below are some guidelines to help you make appropriate resolutions and to help you stay on track.

a) Be realistic. Your goals should be measurable. If you have never run a mile, don't schedule yourself to run a marathon in a few months. Pace yourself. Break your goals down into short- and long-term goals.

b) Make your goals measurable. "I want to save money" is not a goal, it is a wish. "I will save X% amount of of my income" is a measurable goal.

c) Everything in Moderation. Health care professionals have noted that diets usually do not work. Enjoy things in moderation. If you completely deny yourself of something enjoyable for a long period of time, you will likely only find that your craving gets stronger until you find yourself bingeing.

d) Schedule personal time. Allow yourself time to sit back and reflect on what is important to us. Over-scheduling yourself and not taking time for stress management will likely limit your ability to follow through on your resolutions.

e) Congratulate yourself. When you attain a goal, acknowledge your accomplishment and take the time to do something rewarding. Treat yourself to something you enjoy. Rewarding yourself can be a motivator for attaining future goals. Avoid self-denial.

f) Avoid guilt/self-blame. We have all stumbled or felt we didn't do all that we could have at times. Know that you are human and allow yourself to make a renewed commitment to your goals frequently, not just on the first of the year.

g) Talk with others. Social support is a crucial motivator in encouraging us to "press-on". A personal counselor or coach can be helpful in defining goals.

h) Keep trying. It usually takes a number of months for new habits to become a part of your usual routine. Don't allow self-doubt or external pressures to detract you from your goals.

2) Therapist Q&A
Q: I feel that a loved one of mine may be depressed. How can I provide initial assistance?

A: Oftentimes, family and friends seek a therapist's help to cope with a depressed loved one. Depression can come in different forms, usually situational (i.e., caused by one's reactions to a life event or situation) or biological (i.e., genetic), and sometimes both. Symptoms of depression can include but are not limited to:

• problems with sleep or appetite
• decreased participation in usually enjoyable activities
• feelings of hopelessness or worthlessness
• concentration difficulties
• physical pains
• thoughts of death or suicide

If you think a friend or family member may be suffering from depression, talk with him. Begin by pointing out how important he is and how much he means to you. Then describe your observations of his behavior leading to your concern about depression. Try not to take how he reacts personally, as this might be the first time anyone has talked with him about this. Let him know there is help out there, including counseling and medication. Avail yourself as a vehicle for getting help and offer to assist in making a phone call or to accompany him to an appointment to a therapist or physician. If your friend or loved one expresses suicidal thoughts, take immediate action. Contact his family doctor, set up an emergency appointment with a mental health clinician, or if needed, visit the local hospital emergency room. Do not take chances when it comes to the safety and well-being of someone you care about. Know that your concern can encourage him to take the first step out of the darkness. You can make a difference.

Have a question you would like answered by a therapist? We select a question to answer in our monthly e-newsletter. Please note that due to the number of questions we receive, we will not respond directly. Stay tuned to our monthly e-newsletter. If you have a concern that needs immediate attention, please contact our office directly for assistance.

3) Clinic News
Billing questions? We utilize an independent contractor to manage our billing. Eva Almamelleky is our billing agent and can be contacted via email. All emails are returned within four days. If you would like to discuss your billing question over the phone, please send an email to Eva with your phone number and she will call you back.

Please be aware that our schedules fill up quickly during this time of year, especially evening appointments. Be sure to contact us as soon as possible in order to secure an appointment. Reach us by phone or email on our website. We look forward to seeing you soon!

Happy New Year!