EP 231: The Secrets to Healthy Sexuality: A Sex Therapist’s Insights with Rossana Sida

EP 231: The Secrets to Healthy Sexuality: A Sex Therapist’s Insights with Rossana Sida

  1. Why did you become a Sex therapist? What did you find so fascinating about it that you wanted to pursue it? 
  2. Looking at an article from Gitnux: 32% of people that watch porn believe their porn habits are problematic or addictive, 56% of divorce cases involve one party having an obsessive interest in porn. 
    • Have you seen a lot of cases of porn addiction? Why does it happen? 
      • Typically those who compulsively or habitually watch porn it is due to a feeling of loneliness, isolation, a feeling that they cannot be themselves around others, or that relationships with others drain them. They go to porn then to feel a part of something fun and pleasurable where they can just let their inhibitions go. 
        • So are they divorcing because of the porn watching, probably not. They are already feeling lonely and isolating themselves or looking for a nonjudgemental place to be themselves. That’s a couples issues. 
  3. Who struggles more with sex men or women? Why? 
    • They both have their own struggles. The most common struggles for men are erectile dysfunction, using porn more than they’d like, and wanting more or less sex than their partner. 
    • Women most commonly struggle with the impacts of sexual trauma, lack of pleasure in sex, painful sex, and mismatched desire for sex. 
    • My theory is that men are more focused on performance. 
    • What are the typical struggles or thoughts that men go through vs. women?  
      • Men = Performance due to expectations of what it is to be masculine, you’re not a man if you can’t get hard/want sex all the time/want to be more submissive in the bedroom, and able to become desirous for sex quickly or spontaneously
      • All men want is sex/ pressure to keep their men satisfied, only able to desire sex if the stars are aligned or it’s been a good day or after steps, responsive 
  4. Does bad sex lead to a bad relationship? 
    • Sex is a big part of any serious relationship and I’ve found that a lot of relationships and marriages fall off if there is a lack of sex. Phases/Seasons
    • Why do some couples have sex but then find it hard to talk about sex with each other? The world finds it hard to talk about sex, and that’s why. It is not normalized. No practice. Even in medical and therapeutic settings, it has been documented that unless a doctor specifically asks about sex, patients will not bring it up first. Also fear of judgment from partner
  5. How can women and men increase their libido or sexual drive? 
    • Men are focused on having peak testosterone levels and lots of times take supplements to promote it or even go on TRT.
      • Always good to check in with your doctor about hormone levels for both men and women if they’re experiencing a lack of desire, erectile issues, vaginal dryness, pain with sex.  
    • Is there anything you recommend for men and women to increase their sex drive? Supplements, sleep, exercise?
      • The basics of taking care of yourself, sleep, eating right, exercise, and if that is as good as it’s going to get then prioritizing and finding what it is you’re really looking for (touch, attention, etc.)
    • Can working the night shift affect it?
      • Absolutely, if partners are two ships passing in the night then their mindset will be in opposite places. Other than that, working the night shift people often lack sleep, sun, socialization with friends and all of these things can affect how sexy we feel. When we lack sleep our hormones don’t always have time to restore to their proper levels and so it can result in a lack of desire and erectile issues, less lubricating. 
  6. How does sex and the perception of sex affect people who have been sexually assaulted?
    • It looks different for everyone but some common themes are: Have a lot of sex so that they can feel like they are in control of their sex life and their body but what’s going on here is that they have the sex bc of underlying beliefs of lets beat them to the punch. OR they avoid sex, only have sex out of obligation or duty, or dissociate during sex. Or some people are just fine having sex within the context of a safe rx afterwards but they may have triggers pop up from time to time. 
    • What does the healing process look like?
      • Finding the person’s beliefs about the event, their fault, why it happened, how it has impacted their views of self, others, and the world (can’t trust anybody or questioning higher power) and working through each of those beliefs that are not helping them. 
    • Sex is such a big part of life, how does it affect relationships when someone is unable to have sex or is uncomfortable with it
      •  Partners begin to feel unloved, unattractive, unfulfilled
  7. Have you seen an increase in Non-Monogamy?
    • Can you explain a non-monogamous relationship? 
      •  Yes, there has been an increase in various types of non-monogamy 
        • Swingers: swap sexual partners
        • Open: sexual contact 
        • Polygamy: marriage with multiple 
        • Pulyamour: romantic relationships with others
        • Throuple/Triad: a monogamous relationship with more than 2

Watch the full episode: https://youtu.be/fmSnxfpaAv0 

https://www.instagram.com/togethernesstherapy/ 

EP 229: Exploring Life with Bipolar Disorder with Steven Wilson

EP 229: Exploring Life with Bipolar Disorder with Steven Wilson

Navigating the Ups and Downs: Understanding Bipolar Disorder and Its Treatment

Bipolar disorder, often referred to as manic-depressive illness, is a mental health condition that involves extreme mood swings, ranging from periods of intense highs (mania) to deep lows (depression). This enigmatic condition affects millions worldwide, disrupting lives and challenging the understanding of mental health. In this blog post, we’ll explore the prevalence, causes, and treatment options for bipolar disorder.

The Prevalence of Bipolar Disorder: A Global Perspective

Bipolar disorder is more common than one might think, affecting approximately 2.8% of adults in the United States alone. This translates to millions of individuals worldwide grappling with the challenges of managing their emotions, behaviors, and daily lives. It can strike anyone, regardless of age, gender, or background, highlighting the urgency of raising awareness and fostering a supportive environment.

Understanding the Causes: Unraveling the Complex Factors

While the exact cause of bipolar disorder remains elusive, it’s widely believed to be the result of a combination of genetic, biological, and environmental factors:

  1. Genetics: Research indicates a strong genetic component in the development of bipolar disorder. Individuals with a family history of the condition are at a higher risk of experiencing it themselves.
  2. Neurochemical Imbalances: Chemical imbalances in the brain, particularly involving neurotransmitters like serotonin and dopamine, play a significant role in bipolar disorder. These imbalances can contribute to mood fluctuations.
  3. Brain Structure and Function: Studies have shown structural and functional differences in the brains of individuals with bipolar disorder. These differences can affect mood regulation and emotional processing.
  4. Environmental Triggers: Stressful life events, trauma, substance abuse, and major life changes can trigger or exacerbate episodes of mania or depression in those predisposed to bipolar disorder.

Treatment Approaches: Finding Stability and Relief

Treating bipolar disorder is a multi-faceted endeavor that often requires a combination of therapies, medication, and lifestyle changes. Here are some key approaches to managing the condition:

  1. Medication: Mood stabilizers, antipsychotic medications, and antidepressants are commonly prescribed to help manage the highs and lows of bipolar disorder. Finding the right medication regimen often involves a trial-and-error process under the guidance of a mental health professional.
  2. Psychotherapy: Various forms of therapy, such as cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), and psychoeducation, can help individuals understand and manage their symptoms, develop coping strategies, and improve their overall quality of life.
  3. Lifestyle Changes: Maintaining a stable routine, managing stress, getting regular exercise, practicing good sleep hygiene, and avoiding alcohol and drugs can contribute to symptom management.
  4. Support Network: Building a strong support network of family, friends, and mental health professionals is crucial for individuals with bipolar disorder. Having a reliable system to lean on during challenging times can make a significant difference.

Shining a Light on Bipolar Disorder

Bipolar disorder is a complex condition that demands understanding, compassion, and effective treatment. By shedding light on its prevalence, underlying causes, and available treatment options, we can work towards reducing stigma and creating a more supportive environment for individuals living with this condition. If you or someone you know is struggling with bipolar disorder, remember that help is available, and seeking professional guidance is a courageous step towards a brighter, more balanced future.

To watch the interview with Steven Wilson, click the watch the full episode link.

Watch the full episode: https://youtu.be/1VR3pSk74Wo

EP 220: Hidden Benefits of the Sauna and Cold Showers

EP 220: Hidden Benefits of the Sauna and Cold Showers

Benefits of Sauna and Cold Showers

There has been a phenomenal amount of research that came out over the last few years on the benefits of saunas and cold showers. Most of the benefits come from the physiological changes and adaptations that occur but there are more than physiological positives. There are many hidden mental benefits that most people don’t take into consideration. Besides physically feeling better there are many psychological benefits to the sauna and cold showers.

Hidden Benefits of the Sauna

Most people know about the basic benefits of the sauna such as the ones that come from sweating. Sweating opens up your pours and rids the body of certain toxins. Did you know that beyond sweating the sauna extends your workout, increases stress tolerance, and makes you more open-minded?

Extends your workout

  • Sauna keeps your workout going by continuing that vasodilation. Our body dilates with heat and constricts with cold, by going to the sauna you’re prolonging the increase of blood going into your muscles and tissues. 
  • If you had a cardio day, the sauna maintains a higher heart rate and you can get a little bit more squeeze out of your workout. If you’re someone that’s 5ft 8in 165lbs you can lose around 100 calories just by sitting in the sauna for 20/30 min more if you hop in right after a workout. Doesnt sound like a lot but it’s more than you’ll lose if you just go home.

Increases stress tolerance

  • This is the ability to take on pressure without feeling negative or letting it consume you. 
  • The sauna builds stress tolerance because you are putting yourself in an uncomfortable place. It’s hot, you’re sweating, and you want to get out of there. By forcing yourself to be there all while your brain and mind are telling you that you can just simply step out and be more comfortable. 
  • You forcing yourself to stay in the uncomfortable translates to life outside of the sauna. It makes doing the uncomfortable things a little easier because you are subconsciously showing that you can get through tough challenges by focusing on what you want to do and not so much on your body.

Makes you more open-minded

  • I’ve had some of the best conversations in the sauna. There’s something about suffering and suffering in a group makes people more open. I noticed that some of the most intellectual or groundbreaking conversations I’ve had were in the sauna. Everyone is miserable and that allows some people to put their guard down. 
  • By having a conversation with people of all races, backgrounds, and ages it gives you a broader perspective of the world. People have been through different circumstances and offer a lot of knowledge on how they got out or how they felt. Some people have been in the exact same situation as you but in turn, did all the right things and some did the exact opposite. 

Cold Showers

I’ve been doing cold showers on and off for the last 5 years. I used to do ice baths regularly when I lived in San Diego and had access to them, but overall I have been doing cold showers for a long time and can speak to its effects. 

The research behind cold showers

Do cold showers really do anything? At the surface taking a cold shower might seem like it would have some benefits because you are going from warm temperatures to cold temperatures but remember that the average shower doesn’t take a long time. So the question is do cold showers have any benefit when taken for the average time and at what temperature? 

We know the colder the better and the longer the better. 

Most research studies use temperatures between 20-25 degrees Celsius which is about 65-75 degrees Fahrenheit. Illinois shower water. Overall studies show that ice baths are superior to a cold showers but that doesn’t mean cold showers don’t have any benefits. 

Basic Physiologic Affects

When the body comes into contact with cold water, the initial cold sensation stimulates the skin’s surface vessels, causing them to narrow and redirect blood flow to preserve heat. 

  • The brain and vital organs receive a fresh supply of oxygen and nutrients from the blood. 
  • Unlike warm receptors, cold receptors are abundant on the skin surface, ranging from 3 to 30 times more numerous. This abundance explains why the body feels invigorated by the sudden contact with cold water, as it promotes vasoconstriction and applies pressure to these receptors, resulting in heightened brain activity.

Physical benefits

Cold exposure offers numerous benefits for human health, encompassing both physical and psychological aspects. Regarding physical well-being, cold exposure can potentially aid in body 

Fat reduction: 

  • Cold temperatures stimulate increased energy expenditure and metabolism. Additionally, exposure to cold prompts the activation of brown adipose tissue (brown fat), which utilizes stored body fat as fuel. Consequently, cold exposure holds promise as a means to facilitate body fat loss.
  • Nonetheless, further research is necessary to establish conclusive evidence. Realistically you won’t lose fat from cold showers this was seen to be more effective with ice baths and really cold temperatures. A shower won’t stress your body enough for you to start using your fat as fuel. 

Improved cardiovascular health

  • Initially, cold exposure raises heart rate and blood pressure, leading to enhanced circulation. Blood is redirected from the skin towards vital organs, necessitating increased effort from the heart to pump blood effectively to these organs. 
  • Regular brief cold exposure over time can enhance heart efficiency and improve blood flow. Enhanced circulation yields various health benefits, including a reduced risk of cardiovascular disease, improved cognitive function, and enhanced metabolism.

Immune system:

  • Contrary to common misconceptions (e.g., the belief that exposure to cold weather causes illness). Brief cold exposure actually increases the number of white blood cells and natural killer cells in the body, effectively bolstering the immune system. 
  • However, it is crucial to note that brief cold exposure is beneficial, whereas prolonged cold showers or extended periods in cold weather may not yield the same effects and could even be detrimental.

Alleviate pain and reduce inflammation:

  • The reduced blood flow during cold exposure helps minimize swelling and other inflammation-related factors.
  • Additionally, the release of endorphins during cold exposure activates opiate receptors in the brain, diminishing sensations of pain. This aligns with the common practice of using ice packs or cold therapies to alleviate inflammation, injuries, or pain in specific body areas. Similarly, cold showers can reduce systemic inflammation, soreness, and overall pain, making them an efficient and potent pain-relieving strategy.

Cold shower as an analgesic

One interesting theory about cold showers and cold therapy, in general, is its potential to act as an analgesic. There is a basis for how cold showers and cold therapy can improve mental function. There are 2 interesting theories, cold showers and therapy as a battle against depression and psychosis. 

  • Cold showers and psychosis
      • With respect to cold stress, an adapted cold shower could work as a mild form of electroshock applied bilaterally to the sensory cortex, and cold showers appear to have an anti-depressive rather than a sedative effect. Since electroshock therapy is known to have beneficial effects on psychotic symptoms of patients with schizophrenia, it is possible that adapted cold showers might have a similar antipsychotic effect. In addition, cold hydrotherapy is known to cause analgesia, suggesting that it may act through the mechanism of stress-induced analgesia involving the mesolimbic pathway and thus could have the effect of “crowding out” psychosis in that region of the brain similar. 
      • This idea is referred to as hormesis, our body’s response to a low amount of stress or toxin which causes a beneficial response. Over time the threshold increases and the effect of the toxic or stressor is decreased.
  • Cold showers and depression 
    • Exposure to cold temperatures leads to greater blood flow toward the brain, resulting in the simultaneous increase of endorphin production. These endorphins activate opiate receptors, which can contribute to an improved mood. 
    • Additionally, cold exposure enhances the transmission of electrical impulses in the brain and potentially raises dopamine levels. The combined effect of increased blood flow, endorphins, dopamine, and enhanced electrical activity can have potent anti-depressive effects. Notably, the boosted electrical activity resembles the mechanism employed in electroconvulsive therapy for depression, but without the associated potential side effects. 
    • Therefore, incorporating cold showers into one’s routine can serve as a simple approach to alleviate depression or low moods, while acknowledging that depression encompasses more severe symptoms beyond a mere transient low or bad mood.

 

Watch the full episode: https://www.youtube.com/watch?v=R8eOkLijbl4

EP 196: What is Sports Psychology With Sean O’Connor

EP 196: What is Sports Psychology With Sean O’Connor

What is Sports Psychology With Sean O’Connor

Sports psychology is a practical skill that helps address athletes’ optimal performance and well-being. How can this be used? And what do you know about sports psychology? 

Traumas and repressed emotions can affect us in the long run. Some of us can handle these emotions well, while others displace them, creating more trauma, stress, fear, anger, resentment, depression, and anxiety.

How can people heal from this? Is there a way to work through these feelings? 

In this episode, we would like to introduce you to Sean O’Connor. Sean is a licensed mental health counselor (LMHC) at Peaceful Living Mental Health Counseling in Scarsdale, NY.

He specializes in sports psychology and trauma-informed counseling to help adults and athletes overcome anger, depression, anxiety, PTSD, and stress. 

To treat his patients, he uses a combination of EMDR therapy, mindfulness, meditative science, polyvagal theory for nervous system regulation, and neurofeedback when working with clients.

Sean loves working with athletes and survivors of past trauma to help them heal from the past, love the present, and have hope for the future.

Questions for Our Guest

The questions below are some we’d like to tackle. We often go off-topic, so we don’t expect to hit them all. If you have any ideas, please let us know.

Looking forward to our conversation!

These are the questions you had in Calendly. We’ll go off your questions and wherever else our conversation goes.

  1. Can you give us a little background about yourself?

2. How did you get into Sports Psychology & what is sports psychology?

3. How do Athletes cultivate their identity? 

4. What does it take to improve your mental health?

  • What is the simplicity of happy living?
  • What are some common stigmas in mental health?

5. How does holistic health play a role in mental health?

6. What is the Polyvagal theory?

7. What is the problem with the age of information? 

8. Martial arts

ENDING QUESTIONS

Before we end the show, we have one last question we like to ask all our guests. If you had the opportunity to have a Cup of coffee with anybody one last time, who would it be & why? 

Connect with Sean through his Instagram @peacefullivingcounseling Or visit their website at https://www.peacefullivingmentalhealthcounseling.com/. 

Do you want to know more about sports psychology? Click here for more 👇👇👇

TIMESTAMPS:

00:00 Introduction
02:11 About Sean O’Connor
08:41 What is the language of an Athlete
12:13 The most frequent problems that athletes face
15:35 What transpires when an athlete leaves their sport
17:37 How to guide struggling athletes
22:34 What are the traits of an athlete
25:27 How to overcome extreme pressure and performance anxiety
30:38 How to communicate to a person who is tense and fearful
36:02 How important is physical health to mental health
40:16 How to recognize danger and when it exists
43:25 How our emotions make our consciousness
48:18 The negative impacts of the modern age of information
52:31 What makes EMDR more efficient
58:43 How martial arts enhance both mental and physical health
01:08:03 How martial arts foster self-control
01:11:45 The significance of a warm community
01:19:48 What separates an elite athlete from the rest
01:22:13 Wrapping up the show

Savvy Tips for Saving Money and Staying Healthy

Savvy Tips for Saving Money and Staying Healthy

Savvy Tips for Saving Money and Staying Healthy

We often hear people as tips for saving money and staying healthy only to be met with excuses.

“It costs too much to eat healthily.”

“I don’t have the time or money for regular exercise.”

“Even if I change how I eat and move, it probably won’t make that big of a difference in my life.”

These are common statements we tell ourselves when facing the prospect of changing our lifestyle. After all, fast food is the cheapest option, and working out would mean less time for your work and personal life, right? And when you’re a nurse or medical professional, free time is very precious — why complicate matters when all you want to do is recharge?

Here’s the thing: When you make a plan, you can actually save money and eat nutritious foods. You can also figure out a fitness routine that accommodates your specific schedule. And when you do, your physical, mental, and emotional health will benefit. In other words, it’s entirely practical to live healthier and happier while improving your financial standing. 

Plan your meals    

Many people perceive meal planning to be incompatible with their lifestyles because of the time it takes to strategize for the week. But the truth is it can save you significant time (and money) once you get in a rhythm.

Research nutritious foods that interest you, and list the ingredients you need to prepare them. Then, go to the grocery store and buy only the items on the list. Once you have your ingredients, use a meal planning template to prepare your foods for the week. The entire process should only take a few hours, and you’ll have healthy meals and snacks to grab from the fridge during busy workdays.

Eat greener

Some experts believe that eating less meat can improve heart health. And it’s no secret that buying less meat can help anyone save money. Fortunately, there are plant-based proteins like legumes, nuts, grains, and seeds to provide you with energy throughout the day. When you do choose meat, opt to have it once a day on a salad or chopped in a hot dish. 

Edit your living environment

If you’re like most people, you spend a lot of time at home. Even if you’re only there for a few hours out of the day, it’s essential that it’s a restful time. You can make simple changes to your home environment that support a healthy lifestyle.

For example, creating a cleaning routine, adding plants, and replacing your lighting can significantly reduce stress and boost energy. Also, keeping healthy foods in your fridge and using everyday items for exercise can help you stay fit and healthy.

Seek sunshine 

Exposure to sunshine comes with well-documented benefits. Look for more opportunities to do things outdoors, whether it’s going for a leisurely walk, doing a HIIT workout in the backyard, or even sitting on the patio while reading a book. The sun is an excellent source of vitamin D, and you can quickly yield a plethora of physical, mental, and emotional health benefits by spending a little more time outside.

Take extra steps to live healthier

It’s hard to exercise consistently when you’re always busy. But you can still find ways to fit in a bit of exercise no matter how much you’re working. Take the stairs, go for a walk on your lunch break, or park a bit further from the building. You might be surprised by how much these practical acts can positively impact your overall health and well-being.

Stop bad habits

Sometimes, we allow bad habits to harm our health and finances. For example, smoking cigarettes is the leading culprit of lung cancer, which is the most deadly cancer in the U.S. When you consider that the average pack of cigarettes costs nearly $7, it’s easy to see how much money they can waste. Consider any harmful habits you can kick for a better, more fulfilling life.

Meanwhile, if you’re trying to cut down on sugar, one of the first places to start is by stopping or reducing your intake of sugary drinks. You might be surprised how much sugar is hiding in your morning coffee or afternoon soda. Switching to unsweetened iced tea, water, or seltzer water can help you slash your sugar intake and improve your overall health.

Another unhealthy habit that’s easy to break is mindless snacking. When we eat mindlessly, we tend to eat more than we need and make poor food choices. If you find yourself snacking out of boredom, try occupying yourself with another activity. Taking a walk, reading a book, or calling a friend are all great ways to fight off temptation and make better choices for your health.

Finally, if you’re trying to improve your sleep habits, one of the best things you can do is turn off electronics an hour before bedtime. The blue light emitted by screens can disrupt our natural sleep patterns, making it harder to fall asleep and stay asleep through the night. So instead of scrolling through social media before bed, try reading a book or taking a relaxing bath. You’ll sleep better and wake up feeling refreshed and ready to tackle the day ahead.

Check-in with the doc

As a nurse, you probably know that too many people cancel doctor’s visits or neglect to fill a prescription because they think it can save them money. But in reality, ignoring health concerns can cost you significantly in the long run. 

Getting the care you need can help you avoid exorbitant medical bills down the road, not to mention help you feel better in the short term. Look into your insurance options to determine how to keep up with your checkups and maintain your health.

Choose water

If you want to save money and get healthier, drink a lot of water. Soda, juice, sweet coffee drinks, and other sugary beverages are more expensive and can lead to obesity and countless other health conditions. Keep more money in your pocket and give your body what it needs by choosing water throughout the day!

In addition to saving money, you’ll also be contributing to your health. A can of soda typically contains around 39 grams of sugar, which is well over the recommended daily limit for adults. Drinking just one can of soda per day leads to weight gain, increased risk of type 2 diabetes, and other serious health problems. In contrast, water is a calorie-free way to stay hydrated and promote a healthy weight. It also helps to flush toxins from the body and aids in digestion. For these reasons, choosing water over soda is one of the simplest and most effective ways to improve your health.

Pay attention to your mental health

Finally, remember to take your mental health seriously. Psychological issues can drastically lower your quality of life and negatively impact your finances. Some conditions make it challenging for individuals to maintain work performance, and some increase the risk of various chronic health issues. Poor mental health can also make you more susceptible to substance abuse.

Thankfully, the world is becoming more aware of the importance of mental health and happiness. If possible, get counseling, therapy, or any other treatments necessary to maintain your mental well-being. And take practical steps to improve your lifestyle each day.

No, getting fit and healthy doesn’t mean you have to drain your bank account! Following the tips on saving money and staying healthy above can quickly put you on track for an all-around more nutritious, more fulfilling life. But keep researching other ideas and strategies for boosting your physical, mental, and emotional well-being. Your body, mind, and wallet will thank you!

For more great content like this, check out the other articles and blog posts offered on Cup of Nurses.

Post solely for the use of cupofnurses.com By Roxanne Brent

Follow her at: https://singleparent.info/