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Life can often feel like a juggling act, with tasks, responsibilities, and emotions competing for your attention. For many, the challenge lies not in the volume of work but in the ability to plan, organize, and manage it effectively. These abilities fall under the umbrella of executive functions, including skills such as time management, emotional regulation, and problem solving. When executive dysfunction disrupts daily routines, it can leave you feeling overwhelmed and stuck. But the good news is that with the right tools and strategies, you can strengthen your executive functioning and bring order to the chaos of daily life.

What Are Executive Functions, and Why Are They Important?

Executive functions are cognitive processes that allow you to manage your thoughts, actions, and emotions effectively. These skills are essential for staying focused, solving problems, and maintaining organization in daily life. Core executive functions include:

1. Working Memory: The ability to retain and use information over short periods.
2. Cognitive Flexibility: The capacity to adapt to changing circumstances or perspectives.
3. Emotional Regulation: The skill to manage and respond to emotions in healthy ways.
4. Planning and Organizing: The ability to set goals, prioritize tasks, and create effective strategies.

For those with executive dysfunction, these skills can be more challenging to develop and maintain, leading to difficulties with time management, problem solving, and staying focused on goals. However, executive function coaching and intentional practice can help you improve executive function skills over time.

Tools and Strategies to Improve Executive Function Skills

Building stronger executive functioning skills requires a mix of self-awareness, practical tools, and intentional habits. Below are some proven strategies to help you plan, organize, and manage your daily life with greater clarity and ease.

1. Establish Daily Routines

Creating consistent daily routines is one of the most effective ways to strengthen executive functioning. Routines reduce decision fatigue by providing structure and predictability to your day. Start by identifying recurring tasks—like morning prep, work sessions, or evening wind-down—and set specific times for them.

• Why It Works: Routines help you stay organized and focused, freeing up mental energy for more complex tasks.
• Tip: Use visual aids like checklists or calendars to track your daily routines.

2. Utilize Visual Aids and Organizational Tools

Visual aids are powerful tools for improving organizational skills. Whether it’s a wall calendar, color-coded planner, or digital task management app, visual tools help you break down tasks into manageable steps and keep priorities clear.

• Why It Works: Visual aids provide a clear roadmap for your day, reducing overwhelm and improving time management.
• Tip: Consider creating a vision board for long-term goals or using sticky notes for reminders on immediate tasks.

3. Practice Emotional Regulation Techniques

Emotional regulation is a cornerstone of executive functioning, especially when faced with stress or unexpected challenges. Techniques like mindfulness, deep breathing, or journaling can help you process emotions and stay grounded.

• Why It Works: Managing emotions effectively allows you to stay focused and problem solve without becoming derailed by frustration or anxiety.
• Tip: Incorporate a few minutes of mindfulness practice into your daily routine to enhance emotional regulation.

4. Strengthen Working Memory

Working memory supports your ability to hold and manipulate information, which is vital for multitasking and problem solving. To improve your working memory:

• Break tasks into smaller chunks to make them more manageable.
• Use mnemonic devices or associations to retain information.
• Regularly review key information to reinforce retention.
• Why It Works: Strengthening working memory helps you juggle multiple priorities and complete tasks more efficiently.
• Tip: Try apps or games designed to boost memory skills, such as puzzles or matching games.

5. Develop Cognitive Flexibility

Cognitive flexibility is the ability to adapt when plans change or unexpected challenges arise. Strengthening this skill allows you to pivot gracefully and explore alternative solutions when needed.

• Why It Works: Flexible thinking fosters problem-solving and creativity, especially in dynamic environments.
• Tip: Practice re-framing challenges as opportunities or brainstorming multiple solutions to a problem.

6. Master Time Management

Time management is foundational for achieving goals and maintaining productivity. Begin by identifying your most productive hours and allocating them to tasks that require focus and energy.

• Why It Works: Effective time management helps you stay focused and reduces procrastination.
• Tip: Use techniques like time blocking or the Pomodoro method to create structure around your day.

7. Leverage Executive Function Coaching

Executive function coaching provides personalized support to help you identify areas of difficulty and implement strategies for improvement. Coaches work closely with individuals to develop skills like time management, organizational skills, and emotional regulation, empowering them to succeed in daily life.

• Why It Works: Coaching offers tailored guidance and accountability, helping you achieve lasting change.
• Tip: Consider working with an executive functioning coach if you feel stuck or need extra support with executive dysfunction.

Overcoming Common Challenges

Building strong executive functioning skills is not without its challenges. Here’s how to address common roadblocks:

Challenge: Overwhelm from Too Many Tasks

• Solution: Break tasks into smaller, actionable steps, and prioritize them based on urgency and importance.

Challenge: Difficulty Staying Focused

• Solution: Remove distractions, use timers to create focused work periods, and take regular breaks to reset.

Challenge: Struggles with Emotional Regulation

• Solution: Practice self-compassion and mindfulness, and seek support from a trusted friend, therapist, or coach.

The Role of Executive Function Skills in Daily Life

Strengthening your executive function skills can transform your daily life. From better time management to improved emotional regulation, these skills empower you to tackle challenges, stay organized, and reach your goals with confidence. Whether it’s managing a busy schedule or adapting to life’s unexpected twists, executive functions provide the clarity and resilience you need to thrive.

The good news is that executive dysfunction doesn’t have to hold you back. By implementing tools like visual aids, building daily routines, and seeking support from executive function coaching, you can develop the skills to navigate life with ease and purpose.

Get in Touch

Ready to bring clarity and balance to your life? At Southeast Psych Nashville, our experienced executive function coaches work closely with individuals to develop practical skills for managing time, staying focused, and achieving their goals. Whether you’re looking to improve problem solving, emotional regulation, or daily routines, we’re here to support you on your journey to success. Contact us today to learn how we can help you unlock your full potential!

Many students struggle with executive functioning skills, impacting their ability to manage time, stay organized, and focus on long-term goals. For high school students in particular, these challenges can feel overwhelming, affecting their academic success and daily lives. However, an executive functioning coach can provide the guidance and support students need to develop essential skills, empowering them to thrive in both school and life.

What Are Executive Function Skills, and Why Are They Essential?

Executive function skills are the mental processes that help individuals plan, organize, and complete tasks. They include working memory, flexible thinking, and self-control—abilities that are crucial for managing the demands of academic life. For students, these skills are essential for tasks like completing homework on time, preparing for exams, and juggling extracurricular activities.

Unfortunately, many students struggle with executive functioning, which can lead to difficulties in goal setting, time management, and staying focused on priorities. Without intervention, these challenges can hinder a student’s ability to reach their full potential.

The Role of an Executive Functioning Coach

An executive functioning coach works closely with students to identify their unique challenges and develop strategies to overcome them. These coaches work as partners in a student’s journey, helping them build practical skills that translate into their daily lives. By focusing on skill development, they empower students to take control of their learning and achieve greater academic success.

Coaches help students thrive by addressing common areas of difficulty, including:

1. Time Management: Teaching students how to allocate their time effectively and balance competing priorities.
2. Goal Setting: Guiding students in setting realistic, achievable goals and creating action plans to reach them.
3. Working Memory: Developing strategies to improve memory retention, which is critical for studying and completing complex assignments.
4. Organization: Developing effective strategies to stay on top of work and assignments.

How Coaches Support Students

Executive functioning coaching is a highly personalized process. Coaches work closely with students to identify their strengths and weaknesses, tailoring their approach to meet each student’s specific needs. This individualized attention ensures that students develop practical skills they can apply in their daily lives.

For example, a coach helping students with time management might introduce tools like planners or digital calendars to track assignments and deadlines. They may also provide techniques to break large projects into manageable steps, reducing feelings of overwhelm. By focusing on these small but impactful changes, coaches support students in building habits that lead to long-term success.

Why Executive Functioning Coaching Works

Executive Functioning Coaching works by focusing on foundational skill development that foster independence, confidence, and resilience—qualities that are crucial for navigating high school and beyond.

Coaches also help students develop problem-solving skills and a growth mindset, encouraging them to see challenges as opportunities for learning. This mindset shift can be transformative, helping students overcome obstacles and persist in the face of difficulty.

The Impact on Academic Success

The benefits of executive functioning coaching extend far beyond the classroom. By helping students improve their executive function skills, coaches enable them to achieve greater academic success and prepare for future challenges. Students who develop strong time management, goal-setting, and organizational skills are better equipped to handle the demands of high school, college, and even their professional lives.

Moreover, the confidence gained from mastering these skills often spills over into other areas, fostering a sense of empowerment that motivates students to continue striving for excellence.

Empowering Students to Reach Their Full Potential

For students who struggle with executive functioning, the guidance of a dedicated coach can make all the difference. By focusing on practical strategies and providing ongoing support, executive functioning coaches empower students to take charge of their learning and reach their full potential. These professionals can also act as academic and life mentors, ensuring that students develop the skills they need to thrive both academically and personally.

We’re Here to Help

If your student is struggling with time management, organization, or other executive functioning challenges, help is just a step away. At Southeast Psych Nashville, our expert coaches work closely with students to build the skills they need to succeed. Whether it’s improving working memory, mastering goal-setting, or fostering habits for long-term success, we’re here to empower your student to reach their full potential. Contact us today at 615-373-9955 to learn more about how executive functioning coaching can transform your student’s life.

By Chelsea Johnson

If you are a parent who has been noticing some behaviors in your child that cause you to question whether he or she might be on the autism spectrum, I’d like to give you some guidance about how to move forward. My key point here is that early diagnosis is key, so it’s always better to err on the side of asking the questions and getting things figured out as early as possible. Depending on the outcome, a range of strategies can be helpful to your child. Let’s take look at early diagnosis and the range of services.

The Importance of Early Diagnosis 

As with all diagnoses, early intervention is key! Early diagnosis and intervention open the door for a variety of support for you and your child. It is important to catch concerns early, so that you and professionals can determine which services are necessary. Addressing concerns early can not only enhance growth, but also help mitigate future risk of larger challenges.  Kids are more likely to make significant long-term improvements when they receive an early diagnosis. The earlier intervention is provided, the stronger a child’s long-term progress is likely to be.

What is Autism Spectrum Disorder? 

Autism spectrum disorder (ASD) is a neurodevelopmental disorder that impacts a child’s social communication, interactions, and behaviors. It is important to note that symptoms of autism look different in all individuals! Many individuals may have heard “when you meet one person with autism, you meet just that one person”. With social communication, someone may have trouble with back-and-forth conversations, limited sharing of interests, difficulty initiating social interactions, and difficulty integrating verbal and nonverbal communication. Developing, maintaining, and understanding relationships can also be challenging. ASD also impacts behavior by experiencing restricted/repetitive behaviors, interests, or activities. Some individuals may experience fixated interests, sensory sensitivities, and difficulty with altering routines.

Early Signs of Autism Spectrum Disorder

Many children may experience an array of these symptoms which can be considered developmentally appropriate. However, if you notice that these symptoms are significantly impacting their everyday activities, an evaluation may be warranted! Here are a few indicators, but keep in mind that these need to be seen to a significant degree in order to warrant concern. Just one or two of these difficulties may not signal any major issues.

• A child’s spoke language may be developed.

• A child may not response when their name is called.

• You may notice that your child is withdrawn from peers most of the time.

• At playgrounds, your child may play by themselves or beside peers, but not interact with them.

• While at home, your child may have trouble playing with their siblings and have difficulty sharing, taking turns, or playing a variety of games.

• Your child may have significant difficulty making friends at school or engaging in conversations.

• Eye contact can be uncomfortable, and you may notice that it is hard to catch your child’s eye while talking.

• A child may become extremely upset when they notice a change in their daily routine.

• A child may have a strong attachment to unusual objects.

• Children may arrange toys in a particular order over and over again (e.g., lining toy cars or repetitively stacking blocks).

• A child may have hypersensitivity or low sensitivity to certain sensory inputs such as lights, textures, or sounds.

• A child may have trouble conversating about a variety of topics, but can easily discuss their interest (e.g., dinosaurs, history, mathematics, weather, train schedules, rockets).

• A child may engage in repetitive play and have difficulty with imaginative play.

• A child may engage in repetitive movements such as hand flapping, spinning, or rocking.

To determine if these symptoms are significant enough to warrant a diagnosis, you need to have an assessment completed by a licensed psychologist who has a specialty in this area. In particular, ask if they use the ADOS-2, which is considered the gold standard for autism assessment.

A Range of Services 

With an ASD diagnosis, there are a variety of services that your child may receive depending on their current development level. Services may include speech therapy, occupational therapy, applied behavioral analysis therapy (ABA), and others. If your child has trouble with speech, they may require speech therapy. If you have behavioral concerns, they may also receive ABA therapy.

Southeast Psych Nashville provides outstanding autism evaluations and other services. If you would like to explore this, please call 615-373-9955 to begin the process. We look forward to any opportunity to help you and your family

Perinatal and postpartum therapy is a specialized form of counseling designed to address the unique emotional, psychological, and behavioral challenges that arise during pregnancy and the postpartum period. Through a variety of therapeutic approaches, such as Interpersonal Therapy (IPT) and Cognitive Behavioral Therapy (CBT), new mothers can learn to manage stress, anxiety, and feelings of being overwhelmed.

Providing a Safe Haven

One of the primary goals of perinatal and postpartum therapy is to create a safe and confidential environment where new mothers can openly share their thoughts, concerns, and experiences without fear of judgment. Therapists offer a compassionate and empathetic ear, validating emotions and helping parents understand what they are feeling in order to navigate the transition with less judgement and stigma.

Developing Coping Strategies

During therapy sessions, new mothers can acquire a range of coping strategies tailored to their specific needs. These may include techniques for managing intrusive thoughts, reducing anxiety, and addressing feelings of doubt or inadequacy. By equipping new mothers with these tools, therapy empowers them to navigate the challenges of early parenthood with greater resilience and confidence.

Addressing Postpartum Depression and Anxiety

For those experiencing postpartum depression or anxiety, therapy can play a crucial role in identifying and addressing the underlying factors contributing to these conditions. Through a collaborative process, therapists work with new mothers to explore thought patterns, behaviors, and environmental factors that may be exacerbating their symptoms. By developing a personalized treatment plan, which may include individual talk therapy, support groups, or medication management, new mothers can find relief and regain a sense of emotional well-being.

Strengthening Relationships

The transition to parenthood can also impact relationships with partners, family members, and friends. Perinatal and postpartum therapy can help new mothers improve their communication skills, set healthy boundaries, and nurture healthy connections with their support system. By fostering strong relationships, new mothers can build a robust network of support, reducing feelings of isolation and promoting overall well-being.

Promoting Bonding and Attachment

A key aspect of perinatal and postpartum therapy is supporting the development of a strong bond between the mother and her baby. Therapists can provide guidance on fostering attachment, understanding infant cues, and promoting positive interactions. By addressing any barriers to bonding, new mothers can cultivate a deeper connection with their little ones, enhancing the overall experience of motherhood and parenthood.

Support Groups: Fostering Community and Shared Experiences

In addition to individual therapy, many perinatal and postpartum mental health professionals recommend participation in support groups. These groups offer a unique opportunity for new mothers to connect with others who are navigating similar experiences, fostering a sense of community and shared understanding.

Shared Experiences and Insights

Support groups provide a platform for new mothers to share their personal experiences, offer insights, and receive support from others who truly understand the challenges they are facing. By engaging in open and honest discussions, new mothers can gain valuable perspectives, learn from one another’s journeys, and develop a sense of camaraderie that can be incredibly empowering.

Psychoeducation and Expert Guidance

Many support groups incorporate psychoeducational elements, such as reading and discussing relevant blog posts, articles, or other educational materials. Additionally, these groups may feature guest speakers or professionals who can provide expert insights and guidance on various aspects of perinatal and postpartum mental health, including stress management, self-care, and parenting strategies.

Virtual and Online Support

In today’s digital age, virtual and online support groups have become increasingly accessible, allowing new mothers to connect with others from the comfort of their own homes. These online communities can be particularly beneficial for those who may have mobility challenges, live in remote areas, or simply prefer the convenience of virtual support.

The Transformative Power of Therapy

Investing in perinatal and postpartum mental health therapy is an invaluable investment in one’s well-being and the overall experience of motherhood. By seeking support during this transformative period, new mothers can cultivate the resilience, confidence, and emotional resources needed to fully embrace and cherish the rewarding moments of motherhood.

Breaking the Stigma

It is essential to recognize that seeking help for mental health concerns during pregnancy and the postpartum period is a courageous act, not a sign of weakness. By breaking the stigma surrounding these issues, new mothers can feel empowered to prioritize their emotional well-being, ultimately benefiting not only themselves but also their families and their little ones.

A Journey of Self-Discovery and Growth

Perinatal and postpartum therapy is not merely a means of addressing mental health challenges. It is a journey of self-discovery and personal growth. Through this process, new mothers can gain a deeper understanding of themselves, their strengths, and their ability to navigate the complexities of motherhood with grace and resilience.

Conclusion: Embracing the Moments, Cherishing the Journey

The transition to motherhood is a transformative experience that deserves to be fully embraced and cherished. By seeking perinatal and postpartum mental health support, new mothers can equip themselves with the tools and resources needed to navigate the emotional rollercoaster of this journey. Through therapy and support groups, they can find solace, empowerment, and a deeper connection with themselves and their little ones, allowing them to fully immerse themselves in the beautiful, albeit challenging, moments of motherhood.

If you or a loved one are in the Nashville-Brentwood-Franklin area and might benefit from seeing an expert on perinatal or postpartum mental health, we would love to help you. Southeast Psych Nashville has some outstanding compassionate therapists who specialize in this important area. Give us a call at 629-263-7516.

Written by Ellen Wolfson, LCSW

Picture this: A four-year-old boy, recently diagnosed with autism spectrum disorder, is sitting on the floor, carefully and methodically lining up his collection of hot wheels cars. His mom and dad are sitting on the floor, loudly calling, “Caleb, can we play too? Caleb, where will the cars go? Caleb, let’s play something else!”  Caleb continues lining up the cars, not looking up, absorbed in his own world.

Now picture this: A week later, Caleb and his parents are sitting on the floor in my office, and he is absorbed in lining up my collection of toy dinosaurs. I gently coach his parents to sit quietly, observe what he is doing, then slowly move closer. Mom takes a dinosaur from the pile, which gets Caleb’s attention. She asks him, “Can I put this here?” as she places it next to his. Caleb looks up at her and nods. She takes another, and another, and the interaction continues. Then, she takes one and deliberately places it off the line. Caleb looks up and moves it back. She repeats this several times, each time Caleb making eye contact, loudly saying “No!”  Mom takes another dinosaur from the pile, and this time, she gently places it on Caleb’s leg, making it jump rhythmically and making a silly sound as she does so. Caleb looks up, and slowly breaks into a smile, then as she continues, he starts to giggle.  Mom pauses, Caleb says, “Again!”, and the exchange continues for several minutes.

The rest of the session builds on this joyful, reciprocal exchange of facial expressions, gestures, and most importantly, AFFECT. I use my understanding of Caleb’s developmental level, Individual differences, and primary attachments to strengthen Caleb’s capacity for attention, engagement, and reciprocity. When the session is over, Caleb’s mother is silently weeping: “This is the first time I ever heard him giggle like that.”

DIR Floortime is a model of assessment and intervention that is highly effective with any child experiencing developmental challenges.  Its uniqueness is that it seeks to strengthen all areas of development from the bottom up, rather than more traditional approaches such as ABA, which work from the top down. In other words, the model uses the power of affect, or emotion, to harness and strengthen development of core deficits, such as attention, engagement, and reciprocity.

The ”D” refers to a child’s functional emotional developmental levels, which parallel infant development. For example, level 1 is self-regulation and interest in the world, level 2 is engagement in relationships, level 3 is two-way communication, level 4 is complex communication, and so forth. The “I” stands for individual differences; in other words, DIR clinicians have an in depth understanding of a child’s unique biological capacities, such as sensory and regulatory processing. It assesses the way each child takes in, regulates, responds to, and understands the world. And the “R” reflects the critical importance of the primary relationships in a child’s life, and how parents and caregivers can fuel healthy development.

If you are interested in an alternative or additional intervention to ABA, I’d love to hear from you. Call Southeast Psych Nashville at 615-373-9955 and get the ball rolling. I’d love to help you and your child with the DIR Floortime model.

Executive functioning (EF) is a set of cognitive skills that are crucial for success in school and beyond. These skills, such as working memory, inhibitory control, flexible thinking, and planning, allow us to manage our thoughts, feelings, and behaviors effectively. When EF skills are strong, students are better equipped to focus, organize, and problem-solve.

The foundation for executive function coaching can be traced back to the early 20th century, when neuropsychologists began to study the brain and its cognitive processes. Researchers like Alexander Luria and Lev Vygotsky laid the groundwork for understanding how the brain functions and how cognitive skills develop.

In the mid-20th century, the emergence of Cognitive Behavioral Therapy (CBT) further influenced the field of executive function coaching. CBT techniques, such as cognitive restructuring and behavioral activation, have been adapted to help individuals manage their thoughts, emotions, and behaviors, including executive functions.

In recent decades, there has been a growing awareness of the importance of executive functions in academic and social success. As a result, executive function coaching has emerged as a specialized field, with practitioners working with students of all ages to improve their cognitive skills.

The Role of Executive Functioning Coaches

Executive functioning coaches are trained professionals who specialize in helping individuals, particularly children and adolescents, develop and strengthen their EF skills. They work closely with students to identify their specific areas of need and tailor interventions to address those challenges.

Here are some key ways in which executive functioning coaches can help students:

• Personalized Assessment: Coaches conduct thorough assessments to identify a student’s strengths and weaknesses in various EF skills.
• Skill Building Activities: They provide a variety of activities and exercises designed to improve working memory, inhibitory control, flexible thinking, and planning.
• Goal Setting and Tracking: Coaches help students set realistic goals and track their progress over time.
• Time Management Strategies: They teach students effective time management techniques to balance academic and personal responsibilities.
• Organizational Skills: Coaches provide strategies for organizing notes, assignments, and belongings.
• Study Skills: They help students develop effective study habits, such as note-taking, active reading, and test-taking strategies.

The Power of Learning Services

Learning services offer a range of academic support to help students overcome challenges and achieve their full potential. These services are tailored to individual needs and can be particularly beneficial for students who struggle with specific subjects or learning styles.

Here are some of the key benefits of learning services:

• Personalized Tutoring: One-on-one or small-group tutoring can address specific academic needs, such as reading comprehension, math problem-solving, or writing skills.
• Test Preparation: Specialized test prep programs can help students prepare for standardized tests like the SAT, ACT, or AP exams.
• Study Skills: Tutors can teach effective study habits, such as time management, note-taking, and test-taking strategies.
• Writing Support: Writing tutors can provide guidance on everything from brainstorming and outlining to editing and proofreading.
• Reading Comprehension: Reading specialists can help students develop strategies for improving reading speed and comprehension.

By addressing both cognitive and academic challenges, learning services and executive functioning coaching can help students:

• Improve academic performance: Higher grades, better test scores, and increased confidence.
• Enhance confidence: A stronger sense of competence in school leads to greater self-confidence for most kids and young adults.
• Develop self-advocacy skills: The ability to communicate their needs and advocate for themselves.
• Increase motivation and engagement: A greater sense of purpose and a desire to learn.

By investing in executive functioning coaching or other learning services, parents and educators can empower young people to reach their full potential and build a strong foundation for future success.

At Southeast Psych Nashville, our executive functioning coaching and learning services have helped many young learners excel. If you have a child or other loved one who could benefit from these services, give us a call at 615-373-9955. We would love to help your student thrive!

Mind Over Matter: The Power of Mental Health in Sports

We’ve all seen it: the athlete who has the physical talent but falters under pressure. Or perhaps you’ve experienced it yourself – feeling anxious before a big game or struggling to bounce back from a loss. The truth is, mental health plays a crucial role in athletic performance. As some have said, sport is “90% mental.” That’s where good counseling comes in.

The Science Behind It

Research has shown a strong correlation between mental health and athletic performance. Athletes who prioritize their mental well-being often:

• Enhance Focus and Concentration: Counseling techniques like mindfulness and meditation can help athletes stay present and focused, reducing distractions and improving performance.
• Boost Self-Confidence: A strong sense of self-belief can significantly impact an athlete’s performance. Therapists can help athletes develop positive self-talk and challenge negative thoughts.
• Manage Stress and Anxiety: Counseling can provide strategies for managing stress and anxiety, enabling athletes to perform at their best, even under pressure.
• Improve Emotional Regulation: By learning to identify and manage emotions, athletes can avoid emotional outbursts and maintain a calm and composed demeanor.
• Strengthen Resilience: Counseling can help athletes develop resilience, enabling them to bounce back from setbacks and maintain a positive mindset.

The Benefits of Counseling for Athletes

Incorporating counseling into an athlete’s training regimen can yield numerous benefits, including:

• Improved Performance: By addressing mental health concerns, athletes can unlock their full potential and achieve peak performance.
• Enhanced Recovery: Counseling can help athletes recover from injuries both physically and mentally, accelerating the healing process.
• Stronger Relationships: Better mental health can lead to improved relationships with coaches, teammates, and family members.
• Increased Life Satisfaction: Counseling can help athletes develop coping mechanisms and life skills that benefit them both on and off the field.

Breaking the Stigma

While the stigma surrounding mental health is gradually diminishing, many athletes still hesitate to seek help. It’s important to remember that seeking counseling is a sign of strength, not weakness. By prioritizing mental health, athletes can achieve greater success and fulfillment in their careers and personal lives.

If you’re an athlete struggling with mental health issues, don’t hesitate to reach out to a mental health professional. Your mental well-being is just as important as your physical health. By taking care of your mind, you can elevate your performance to new heights.

Southeast Psych Nashville’s Artists & Athletes program helps athletes at all levels—high school, collegiate, or professional—excel in their sport. Our licensed therapists can also help athletes learning great ways to cope with stress or manage anxiety. If you know an athlete would benefit, give us a call at 615-373-9955 and get the ball rolling. We’d love to help you on your journey to excellence.

By Rachel Holloway, LPC-MHSP

When experiencing loss, the holidays may not feel like a joyous time.   Many experience a sense of loneliness, sadness, or dread during a time they used to feel happy and connected.  There is no “right way” to grieve, and grief does not follow a specific timeline.  Know that you are not alone, and there is support available through family, friends, and therapy.  Here are 5 suggestions for taking care of yourself during the holidays.

Give Yourself Compassion

Give yourself permission to cry, be angry, or experience whatever feeling comes up during this emotional time.  Try to limit comparing your grief journey to others.  No grief is the same!   Give yourself love and empathy by swapping negative self-talk for self-compassionate thoughts.

Negative Self-Talk

“I should be over this by now.”

“Everyone else seems to have it together besides me.”

“No one is going to want me around at Christmas if I am sad.  I don’t want to ruin it for everyone else.”

Self-compassion

“I miss my loved one, and grieving takes time.  I will take this one day at a time.”

“I am not alone in my hurt and sadness.”

“My family and friends love me even when I don’t feel cheerful or joyful.”

Recharge Your Emotional Battery

Practice forms of self-care to recharge your emotional battery.  Whether it is watching your favorite holiday movie, trying a new recipe, or sitting in a warm blanket with a good book, these moments give us rest and recharge.   It is easier to navigate changes and setbacks when we are regularly investing in our emotional wellbeing.

Honor Old Traditions and Make New Ones

Things will feel different without your loved one, but you are allowed to celebrate old traditions.  Maybe you want to honor your loved one with a new tradition of sharing a favorite memory at dinner or listening to their favorite Christmas song together.  You can continue the traditions you love and add new ones.

Identify New Holiday Roles Beforehand

If your deceased loved one always had a specific role (grandma cut the Turkey, uncle handed out the presents), identify who will complete that task beforehand.  This can help things feel more seamless in the moment.  You can make sure that the person feels comfortable taking over the role rather than feeling pressured in the moment.

Ask For Support When Needed

It is okay to tell people in your life when you are overwhelmed and need support.  If you need to take a step back from holiday responsibilities this year or need assistance completing them, ask for that help!  Being vulnerable often opens doors to genuine connection and understanding.  Therapy is a great option for extra support during the holiday season to process complicated feelings and create a plan to navigate specific challenges.

Remember, you are grieving because you loved someone.  The love does not disappear when that person passes away.  Give yourself permission to sit with both love and grief.  Southeast Psych Nashville has a team of incredibly skilled, highly empathetic therapists who can be helpful to you or a loved one of any age. If you are in the Nashville-Brentwood-Franklin area and you or someone you love could benefit from our help, we would love to support you during this time—and any time of year. You don’t have to do this journey alone!

Hurricanes, Tornadoes, Earthquakes, Fires, and Floods

We are all reeling from the massive impact of two major Category 5 hurricanes that devastated parts of the Southeast in a two-week period. At the same time, there are ongoing wildfires, tornadoes, and other natural disasters. These can all be profoundly disruptive and traumatic experiences, leaving indelible marks on individuals and communities alike. These events shatter the normalcy and routine of daily life, leaving survivors grappling with psychological challenges that can persist long after the initial disaster has passed. The psychological impact of natural disasters is complex and can include grief, fear, and sadness. They demand our attention and require us to be resilient and unified.

Shattering the Illusion of Safety: The Immediate Aftermath

In the immediate wake of a natural disaster, survivors may find themselves disoriented, displaced, and consumed by a profound sense of shock and loss. The devastation witnessed, whether it be the loss of loved ones, jobs, homes, or possessions, can trigger overwhelming emotions. We see people in shock, while others experience panic, sadness, anger, and a deep sense of grief. In the early days, it is nearly impossible to comprehend the magnitude of the loss.

Emotional Turmoil and Coping Mechanisms

Depending on the severity of the disaster, the extent of personal loss, and a person’s general ability to cope before the tragedy, individuals may experience a range of emotional experiences. Anger, irritability, depression, intense anxiety, and even guilt may surface, as survivors grapple with unanswerable questions that often accompany such traumatic events. Some may even experience “survivor’s guilt,” feeling overwhelmed by the thought of having escaped unscathed while others suffered immensely.

To cope with these intense emotions, some individuals may cope poorly, turning to high-risk behaviors like drinking or drug use, as a means of numbing their pain. However, we all know these coping mechanisms, while understandable, can exacerbate existing problems and hinder the healing process.

The Long Road to Recovery: Resilience and Support

While most individuals who survive natural disasters will ultimately recover without significant long-term mental health disturbances, some may experience more persistent psychological challenges. Conditions such as post-traumatic stress disorder (PTSD), depression, anxiety disorders, or substance abuse disorders can emerge because of the severe stress and trauma associated with these events.

Fostering Resilience through Connection

For survivors, maintaining social connections and seeking support from loved ones, communities, and mental health professionals can play a vital role in promoting resilience and facilitating the healing process. Avoiding isolation, even when there is the impulse to do so, and cultivating a strong support system can provide a sense of belonging, validation, and hope, all of which help manage the psychological challenges posed by natural disasters.

Self-Care: A Cornerstone of Well-Being

While it may seem counterintuitive or even indulgent during times of crisis, engaging in self-care practices can be instrumental in promoting overall well-being for both survivors and helpers. Prioritizing regular sleep, nutrition, and physical activity can help reduce the impact of stress and anxiety, providing a greater sense of stability in the midst the chaos and loss.

Using mindfulness practices, such as deep breathing exercises, journaling, or engaging in activities that bring joy and relaxation, can offer respite from the overwhelming emotions and serve as a powerful coping mechanism. These are especially hard to do during a crisis, but even they become even more important during these times.

Recognizing the Need for Professional Support

While many individuals will experience temporary symptoms of distress following a natural disaster, some may develop more persistent and severe psychological disturbances. It is good to be aware of the warning signs that may indicate the need for professional support.

Common Indicators of Psychological Distress

Individuals who experience the following symptoms for an extended period, typically lasting a month or more, may benefit from seeking counseling or additional mental health support:

• Recurrent nightmares or intrusive memories of the disaster
• Extreme distress when confronted with reminders or recollections of the event
• Avoidance of conversations, news, or memories related to the disaster
• Significant changes in their perception of themselves, others, or the world
• Sleep disturbances, such as insomnia or frequent awakenings
• Heightened irritability or outbursts of anger
• Exaggerated startle responses
• Panic attacks or intense anxiety
• Persistent feelings of sadness or hopelessness
• Loss of interest in previously enjoyed activities or relationships
• Sudden fluctuations in self-esteem or appetite
• Increased substance uses or reliance on alcohol

This is not an exhaustive list, but these symptoms suggest a problem, especially if they persist for over two weeks after the tragedy. If you or someone you know is experiencing these symptoms, consider seeking professional assistance from mental health services or organizations specializing in trauma and disaster recovery. Southeast Psych has offices in both North Carolina (704-552-0116) and Tennessee (615-373-9955) and would be eager to help.

Vulnerable Populations: Children and First Responders

While natural disasters can have a profound impact on individuals of all ages, certain groups may be particularly vulnerable to the psychological impact of these horrible experiences.

The Unique Challenges Faced by Children

Some children may be more susceptible to the long-term effects of trauma and chronic stress resulting from natural disasters. Disruptions to their routines, separation from caregivers due to evacuations or displacement, and the stress experienced by their parents or guardians can all contribute to heightened distress.

While children are often remarkably resilient, it is wise to monitor them closely for signs of prolonged trauma-related symptoms and provide them with the necessary support and resources to process their experiences in a healthy manner.

The Toll on First Responders and Emergency Workers

First responders, emergency workers, and those involved in the immediate response to natural disasters face unique challenges and may be at greater risk for mental health struggles, both in the short and long term. These individuals may find themselves in the dual role of responder and victim, required to provide care and assistance to the public while simultaneously managing the adverse impacts of the disaster on their own families and personal lives.

Exposure to injury, death, and traumatic situations can take a significant toll on the mental well-being of these frontline workers, heightening their risk for conditions such as PTSD, depression, and anxiety disorders.

Preparing for the Unpredictable

While natural disasters are often unpredictable and beyond our control, there are proactive steps individuals and communities can take to better prepare for and reduce the psychological impact of these experiences, like developing a preparedness plan. Developing a comprehensive preparedness plan can provide a sense of control and empowerment in the face of uncertainty. This may include:

• Training on safe evacuation procedures for various types of disasters
• Preparing an emergency “go bag” with essential documents, cherished mementos, and safety supplies (flashlights, solar batteries, matches)
• Maintaining a stockpile of non-perishable food and water in the home and vehicle
• Establishing a communication plan with loved ones in case of separation or displacement

By taking proactive steps, individuals and families can cultivate a sense of preparedness, which can contribute to increased sense of safety and control, greater resilience, and a more effective response in the event of a natural disaster.

Long-Term Consequences and Community Impact

The psychological impact of natural disasters extends far beyond the immediate aftermath, with ripple effects that can reverberate through communities and regions for years to come.

Repeated exposure to natural disasters, coupled with the long-term effects on infrastructure, economic stability, and well-being, can lead to a phenomenon known as cumulative community stress. This prolonged strain can manifest in various forms, including increased poverty, domestic violence, and substance abuse within affected communities.

Additionally, the economic consequences of natural disasters, such as job losses, property damage, and disruptions to local industries, can exacerbate existing mental health challenges and create new barriers to accessing necessary support and resources.

In some cases, the impact of natural disasters may be so severe that individuals and families are forced to relocate or migrate to new regions, leaving behind their homes, communities, and support systems. This displacement can compound the psychological toll, as individuals grapple with the loss of familiarity, social connections, and cultural identities.

Integrating into new communities and navigating unfamiliar environments can present additional challenges, potentially exacerbating existing mental health issues or contributing to the development of new ones.

Resilience Through Collaboration: A Call to Action

Addressing the psychological impact of natural disasters requires a multifaceted and multidisciplinary approach that involves collaboration among individuals, communities, healthcare professionals, and policymakers.

Investing in accessible and culturally competent mental health services is crucial for supporting individuals and communities affected by natural disasters. This may include increasing the availability of trauma-informed counseling, support groups, and evidence-based treatments for conditions such as PTSD, depression, and anxiety disorders.

Additionally, ensuring that these resources are widely promoted and destigmatized can help overcome barriers to seeking support and promote early intervention.

Fostering resilient communities is a key component in mitigating the psychological impact of natural disasters. This can involve promoting social cohesion, encouraging community engagement, and providing education on coping strategies and preparedness measures.

By empowering communities with the knowledge and resources to effectively respond to and recover from natural disasters, we can cultivate a sense of collective resilience and support systems that can help individuals navigate the challenges they may face.

Incorporating mental health considerations into disaster response planning is essential for ensuring that the psychological needs of affected individuals and communities are adequately addressed. This may involve collaborating with mental health professionals, developing trauma-informed protocols, and allocating resources for mental health services during and after natural disasters.

By prioritizing mental health as a critical component of disaster response, we can better support the overall well-being and recovery of those impacted by these events.

Putting This All Together

The psychological impact of natural disasters is a multifaceted and complex phenomenon that demands our attention, compassion, and collective action. While the immediate aftermath may be marked by shock, grief, and uncertainty, the long-term effects can reverberate through individuals, communities, and even generations.

By fostering resilience through social support, self-care practices, and accessible mental health resources, we can empower individuals and communities to navigate the challenges posed by these traumatic events. Additionally, by recognizing the unique vulnerabilities of certain populations, such as children and first responders, we can tailor our support efforts to address their specific needs.

Ultimately, addressing the psychological impact of natural disasters requires a collaborative and multidisciplinary approach, one that brings together individuals, communities, healthcare professionals, and policymakers. By embracing this collective responsibility, we can build a more resilient and mentally healthy society, better equipped to withstand the challenges of an ever-changing world.

Whether you are in an area that is at moderate or high risk for a hurricane, an earthquake, tornadoes, floods, fires, or some other natural disaster, you and your family would be wise to have what is called a “Go-Bag.” This is a bag that is full of things that you will need in the event of a sudden natural disaster, and you just have time to grab the bag and get out. Here’s a comprehensive list of items to include:

1. Essentials

• Water: At least one gallon per person per day for three days.
• Non-perishable Food: Enough for three days, like energy bars, canned goods (with a manual can opener), dried fruits, or nuts.
• Clothing: A change of clothes, sturdy shoes, and weather-appropriate gear (like a jacket or thermal layers).
• Cash: Small denominations in case ATMs are down or card systems are unavailable.
• Map: A physical map of your local area and evacuation routes.

2. First Aid and Medications

• First Aid Kit: Bandages, antiseptics, tweezers, gauze, etc.
• Prescription Medications: At least a week’s supply.
• Over-the-counter Medications: Pain relievers, antihistamines, etc.
• Personal Hygiene Products: Hand sanitizer, soap, wet wipes, toothbrush, and toothpaste.
• Face Masks: N95 masks if available, especially for areas prone to wildfires.

3. Important Documents

• Copies of Identification: Driver’s license, passport, etc.
• Insurance Information: Home, health, and auto insurance cards or documents.
• Medical Information: A list of allergies, medical conditions, and necessary treatments.
• Emergency Contacts: Written down in case your phone dies.
• Banking Information: Copies of credit cards, banking info.

4. Tools and Survival Gear

• Multi-tool or knife.
• Flashlight: With extra batteries or a hand-crank model.
• Radio: Battery-powered or hand-crank NOAA weather radio.
• Whistle: To signal for help.
• Duct Tape and plastic sheeting: In case you need to shelter in place.
• Firestarter: Matches, a lighter, or flint.
• Emergency Blanket: To retain body heat.

5. Communication and Navigation

• Phone Charger: Portable power bank or solar charger.
• Walkie-Talkies: If traveling with a group.
• Compass: For basic navigation if electronics fail.

6. Personal Comfort and Miscellaneous

• Glasses or contacts and solution.
• Toys or comfort items for children.
• Blanket or Sleeping Bag: Lightweight but warm.
• Pet Supplies: Food, water, leash, medications, and a carrier if needed.

7. Emergency Preparedness for Pets

• Pet Food: At least three days of pet food and water.
• Pet Medications: Any necessary meds for your pet.
• Leash, Collar, and ID Tags: For mobility and identification.

8. Sanitation

• Trash Bags: For waste disposal.
• Toilet Paper and sanitary wipes.
• Feminine Hygiene Products.

9. Other Essentials

• Extra Keys: For your home and car.
• Small toolkit: For repairs or makeshift needs.
• Copies of Birth Certificates or other legal papers.

You may not want or need all of these, but you can use this as a checklist to decide how to pack your bag. Periodically check your go bag to replace expired items and adjust for the season or personal needs. Make sure you know where the bag is and locate it in an area that is easily accessible. Having it ready can make a huge difference in an emergency and help you have a more calm and steady response that is best in a crisis. Having the go bag is also part of supporting your family’s emotional resilience during difficult times, knowing that you have planned in a deliberate, non-anxious way and have prepared the material resources that you will want and need in the event of a natural disaster.