How to Never Forget Types of Boundaries

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brick wall boundaries

Everyone should be aware of their boundaries. While that seems like a no-brainer, it’s not uncommon for people to either be unaware of what boundaries are, or, be caught by surprise that they’ve been neglecting to maintain a healthy boundary with someone in their life. And while you may be well aware of what they are, sometimes it’s difficult to recall exactly what they look like in practice. We have a way to keep them in mind!

Boundaries are a vital part of how we interact with others. They help us keep relationships safe and healthy, while also keeping ourselves safe and healthy. Have you ever had an interaction with someone that left you feeling unintentionally vulnerable or exposed? Or taken advantage of? That niggling discomfort is usually a good indicator that your boundaries have been violated.

What are the types of boundaries?

There are different boundary styles. As anything, it’s rarely cut and dry that people adhere to one type or the other. There’s some interesting connection between boundary and relational attachment styles that is worth delving into if this topic interests you!

Some ways to think about boundaries are in terms of octopuses, brick walls, and windows. What? –Yes, you read that right.

A person who may be like an octopus is someone with little to no boundaries with themselves or others. They reach their tentacles into other people’s lives and envelope other people into their lives. They have little distinguishing regard for what topics are appropriate to share, they don’t say “no” to being asked anything (and usually expect the same from others), and often suffer from burn out because of this.

A brick wall boundary is as you may imagine, a person who has rigid and unmoving boundaries. They also, unfortunately, have great difficulty having close relationships with others because they are unwilling to allow others into intimate spaces with them. They may seem cold, or distant, while also being quite lonely and disconnected.

Lastly, a window. Windows represent a person that has firm boundaries in place that allows them to keep others at a reasonable distance, while also allowing them to view the world and open up when appropriate. They can close themselves off to people when necessary, but also allow for intimate closeness.

This is, of course, a very simplified conceptualization of a much broader topic. But, now when you think of boundaries you’ll probably unconsciously think about octopuses and brick walls, which is more fun than thinking about technical terms 😉

Other than our unconventional ways of discussing psycho-relational topics, we also offer tutoring options, study guides, and have a whole arsenal of topics in our Question Banks . Contact us for more information!

Easy Ways to Make Time for Self-Care

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practice self-care with me time

Self-care can mean a lot of different things to different people. When you’re in the throes of studying, conducting observerships or rotations, and juggling professional and personal life events, it can be easy to forget to take a minute for yourself.

It’s important to unplug from everything once in a while and give yourself permission to just take care of yourself. As someone in the profession of caring for others, don’t put yourself in the backseat all the time! Self-care doesn’t have to be elaborate or time consuming (unless you want it to). Here are a few ideas if you need a nudge in the right direction to take a breather:

Easy Self-Care Ideas

  1. Do some aerobic exercise
  2. Take a hot bath/shower. For added zing, add some essential oils or light a candel!
  3. Take a nap
  4. Meet a friend for coffee
  5. Take yourself out to dinner at a nice restaurant
  6. Go for a walk in a local park
  7. Try cooking a new dish
  8. Practice meditation
  9. Engage in journaling
  10. Explore a new outdoor area (parks, trails, ponds)
  11. Play your favorite video game
  12. Listen to a fun podcast
  13. Start a project you’ve been putting off
  14. Clean your room and make your bed
  15. Watch a few episodes of a show- and don’t feel guilty about it

This is of course the tip of the iceberg. How you recharge is completely dependent on your personality and personal preferences. Some people like being alone, and others feel revitalized by being around more people. Some people love being outdoors, and others would rather stay inside in the air conditioning on a sunny day.

Really, all that matters is that you’re cognizant of when you’re starting to feel burned out, and you take a step back to care for yourself. What are some of your favorite ways to take “me” time? Or better question, when was the last time you took that time?

We are in the business of helping you get on track professionally, but that also includes making sure our future and current practitioners are also taking care of themselves. Need more assistance? We offer tutoring options, study guides, and have a whole arsenal of topics in our Question Banks . Contact us and see how My Psych Board can help you!

Tips to Have a Successful Summer

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summer icecream

Summer is a time of warmth, joy, and adventure. Whether you’re planning a beach vacation or just enjoying some time off from work or school, there are plenty of ways to make the most of this sunny season. But what’s the secret to a truly successful summer? Here are a few tips to help you have the best summer ever.

  1. Prioritize your health and well-being
    Summer is a time when many of us let loose and indulge in all sorts of unhealthy habits, like drinking too much alcohol, eating junk food, and neglecting our exercise routines. But if you want to feel your best and make the most of this season, it’s important to prioritize your health and well-being. That means taking care of yourself by eating nutritious foods, staying hydrated, and getting plenty of exercise. You don’t have to give up all the fun of summer, but balance is key. Make sure you’re also getting enough rest and relaxation to recharge your batteries.
  2. Embrace new experiences
    Summer is the perfect time to try new things and embrace new experiences. Whether you’re exploring a new city, trying a new activity, or simply trying a new type of food, stepping out of your comfort zone can help you grow and learn. Don’t be afraid to say “yes” to new opportunities and adventures. You never know what you might discover or who you might meet.
  3. Connect with others
    Summer is a social season, and connecting with others is a key part of making the most of it. Whether you’re spending time with family and friends, meeting new people, or attending events and gatherings, building meaningful connections with others can bring joy and fulfillment to your summer. Make an effort to be present and engaged in your interactions with others. Put away your phone and focus on the people around you. Listen actively and be open to different perspectives and ideas.
  4. Practice gratitude
    Gratitude is an important habit to cultivate all year round, but it’s especially important in the summer. With so much beauty and abundance around us, it’s easy to take things for granted. But by practicing gratitude, we can cultivate a sense of appreciation and joy that can enhance our summer experience. Take time each day to reflect on the things you’re grateful for, whether it’s the warmth of the sun on your skin, the beauty of a sunset, or the kindness of a friend. By focusing on the good in our lives, we can create a positive mindset that can carry us through the summer and beyond.

Ready to stay motivated this summer?

Stay on track while you enjoy the beautiful weather! Give our question banks a try- FREE- using our Free Trial! Or if you’re ready to take the plunge, check out our Question Banks and find the perfect fit for you! Or, contact us with any questions you have so we can get you on the right path today!

What’s New with MyPsychBoard?

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My Psych Board

If you’ve been on our platform recently, you may have noticed a few changes! Our user view of all qbanks have gotten a face-lift to improve user readability.

This change was spurred by a user contacting us to let us know what could make their experience better. And we listened! We want to take a minute to thank each and every one of you that have been using our qbanks and have taken the time to give us important feedback. We appreciate all of you, and hope to continue to provide excellent customer service and studying experiences for you!

If you haven’t seen our qbanks, you can give our question banks a try- FREE- using our Free Trial! Or if you’re ready to take the plunge, check out our Question Banks and find the perfect fit for you! Or, contact us with any questions you have so we can get you on the right path today!

The Answer is in: How much you NEED to study

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how much studying

Studying can be a daunting task for many students, and there’s a stigma around how much time one should spend studying. Some believe that studying as much as possible is the key to getting good grades. This person might carry their books with them and cram in as much as they can every spare minute they have. Some others find that a last minute sweep over general content refreshes their recollection and gets them as ready as they need.

On one hand, the person cramming constantly may cover more material, but studying too much can lead to burnout and negatively impact one’s overall well-being. On the other hand, the person barely cracking open a book may find themselves sorely unprepared when test time comes. So, what’s the sweet spot?

While there’s no one-size-fits-all answer, the ideal amount of time to study varies from person to person and is dependent on various factors. Some research suggests that spaced-out studying over time and practice testing can improve retention and learning. However, it’s important to find a study routine that works for you, based on your personal learning style and schedule.

Instead of focusing solely on the amount of time you spend studying, it’s crucial to prioritize the quality of your study sessions. Active engagement with the material, such as quizzing yourself or practicing with flashcards, can be more effective than passive reading.

It’s also important to balance your academic work with other aspects of your life. Taking breaks and pursuing other interests outside of studying can help prevent burnout and promote overall well-being. Finding the right balance between studying and personal life is key to long-term success and happiness.

Ready to start studying?

Give our question banks a try- FREE- using our Free Trial! Or if you’re ready to take the plunge, check out our Question Banks and find the perfect fit for you! Or, contact us with any questions you have so we can get you on the right path today!

Navigate Life Transitions Like A Pro

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How To Build Good Habits

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green vegetables indicating good eating habits

Developing good habits and implementing them into your daily routine is crucial for achieving success in all areas of your life. Habits are the small, repeated actions that we take each day that ultimately shape who we are and what we accomplish.
Good habits are essential because they help us make progress towards our goals, improve our health and well-being, and increase our overall productivity. By developing good habits, we can create a framework for success that allows us to achieve our desired outcomes consistently.

Forming habits

How to go about forming habits is the most difficult part. In order to start making positive changes and pushing yourself to create these small, repeated action, you must first identify what areas of your life you want improvement in. This requires some honest self-reflection. After you’ve identified your areas to work on, it helps to create a step-by-step plan for executing the changes.

For example, if you want to improve your health and fitness, establishing a habit of regular exercise and healthy eating is crucial. If you want to advance in your career, developing a habit of continuous learning and taking action towards your goals is necessary. If you want to improve your relationships, cultivating habits of active listening, showing appreciation, and communicating effectively can make all the difference.

Consequences of good habits

Implementing good habits into your daily routine requires commitment, consistency, and a bit of effort. However, the benefits of developing good habits are well worth the investment. By creating a routine that includes good habits, you can increase your productivity, reduce stress, and improve your overall quality of life. Moreover, the benefits of good habits extend beyond just achieving your desired outcomes. Developing good habits can also help you develop self-discipline, build self-confidence, and increase your sense of control over your life. By establishing good habits, you can create a solid foundation for long-term success and happiness.

In conclusion, developing good habits and implementing them into your daily routine is essential for achieving success in all areas of your life. Good habits are the building blocks of success, and they can help you create the life you desire. By committing to developing good habits, you can create a framework for success that will support you throughout your journey.

Ready to learn more?

Give our question banks a try- FREE- using our Free Trial! Or if you’re ready to take the plunge, check out our Question Banks and find the perfect fit for you! Or, contact us with any questions you have so we can get you on the right path today!

Syndrome Series: Obsessive Compulsive Disorder

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obsessive compulsive disorder shoes

What is Obsessive Compulsive Disorder

Obsessive Compulsive Disorder (OCD) is a condition characterized by the presence of obsessions and/or compulsions. Obsessions are recurrent thoughts, urges, or images that are intrusive and unwanted, while compulsions are repetitive behaviors or mental acts that are applied to the obsessions (or other rules) that are rigidly followed.

Types of Obsessions and Compulsions

The types of obsessions and compulsions vary broadly, although there are common themes. Stereotypical OCD symptoms showcased in media are fear of contamination accompanied by compulsive cleaning (seen famously on the TV show Monk). Other common themes include symmetry (organizing, ordering, or counting compulsions), morality (sexual, aggressive, or religious based compulsions), or harm (checking compulsions for fear of harming others). These themes are seen globally across cultures with minor variances.

The performance of the compulsion is done in an attempt to mitigate anxiety or distress associated with the obsession. Individuals with OCD typically have an impending sense of doom if they don’t perform the compulsions, or they may believe something horrific will occur if they do not perform the tasks. The individual with this condition finds distress in their compulsions and obsessions and avoiding the compulsion or obsession can take up a significant amount of time. Because of this, they may avoid of people or certain places in order to avoid a trigger for a compulsion.

Realistically, the action and obsessions are not connected in any significant way. However, the extent that the individual believes this depends on their insight.

Insight

Insight refers to how well the individual recognizes the credibility of their beliefs. They may have good or fair insight in which they realize their disordered beliefs are definitely or most likely untrue; poor insight in which they think their obsessive compulsive beliefs are probably true; or absent insight in which they are completely convinced their disordered beliefs are true.

Prevalence and Transmission

The average age of onset is 19.5 years old, with a quarter of cases starting by the age of 14. Females tend to be affected slightly more than males in adulthood, while males are more affected in childhood. The prevalence in the U.S. is 1.2%, with similar prevalence rates seen globally. There is a 2x rate of familial transmission among first degree relatives with the condition compared to those without first degree relatives with the condition.

First Line Treatments

Treatment options for OCD generally includes psychotherapy and pharmaceuticals. These can be used exclusively or in combination with each other.

Psychotherapy

Cognitive Behavioral Therapy (CBT) is one of the first line treatment options for OCD. CBT is effective in treating OCD by helping the individual become aware of the cognitive distortions present that are leading to their compulsive behavior. Once identified, the clinician can work with the patient to untangle how the obsession and compulsion are not directly related and ultimately remove the desire to complete the compulsion when faced with a trigger.

In addition to standard CBT, there is another type of CBT called Exposure and Response Prevention (ERP) that can be highly effective in the treatment of OCD. With this type of therapy, the client is systematically exposed to gradually increasing levels of the trigger for their compulsions and assisted in learning how to reject the compulsion.

Pharmaceuticals

Mayo clinic reports the following antidepressants approved by the U.S. Food and Drug Administration (FDA) to treat OCD:

  • Clomipramine (Anafranil) for adults and children 10 years and older
  • Fluoxetine (Prozac) for adults and children 7 years and older
  • Fluvoxamine for adults and children 8 years and older
  • Paroxetine (Paxil, Pexeva) for adults only
  • Sertraline (Zoloft) for adults and children 6 years and older

Additional Treatment Options

Other treatment options may be considered if first line treatments fail. These include Deep Brain Stimulation and Transcranial Magnetic Stimulation. These options are typically reserved for cases in which neither first line treatments have been found to be effective, and are generally used in patients over the age of 18. In both these treatment options, different neurological regions of the brain are stimulated using electrodes in order to suppress compulsive thoughts and behaviors.

Ready to learn more?

Give our question banks a try- FREE- using our Free Trial! Or if you’re ready to take the plunge, check out our Question Banks and find the perfect fit for you! Or, contact us with any questions you have so we can get you on the right path today!

REFERENCES:

American Psychiatric Association. (2022). Diagnostic and statistical manual of mental disorders (5th ed., text rev.). https://doi.org/10.1176/appi.books.9780890425787

Mayo Clinic:https://www.mayoclinic.org/diseases-conditions/obsessive-compulsive-disorder/diagnosis-treatment/drc-20354438#:~:text=Antidepressants%20approved%20by%20the%20U.S.,children%208%20years%20and%20older

How to Retain Clients as a Therapist

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Client and therapist meeting

In the field of psychiatry, talk therapy -or psychotherapy- is one of the hallmark services you can offer clients. Psychotherapy is an effective means of addressing various issues via multiple therapeutic modalities that can reap benefits (typically) without the use of pharmaceuticals. Finding the right “fit” between a client and therapist is a huge hurdle that many people find intimidating. Instead of taking the time to find the right person to work with, clients may either settle for the first therapist they try OR sign off on talk therapy as a bad experience. And while it CAN happen, the odds of the first therapist being the one they want to stick with is pretty small.

But talk therapy isn’t a one-way street. It’s a reciprocal relationship between you, the provider, and the client. We’re here to talk about how you can increase the odds of being the right “fit” for your clients in the event they’re one of those people that picked your name out of a hat and didn’t take the time to research your therapeutic approach, philosophy, or personality.

The Process of Choosing a Therapist, According to Google

Money

How do people decide on a therapist? A quick google search reveals 3 main avenues. Firstly, people are told to consider their finances. They’re told to choose a therapist depending on whether or not that provider accepts specific health insurance options, what billing looks like, figuring out a budget, etc. And at the end of the list of questions is “What is the therapist’s philosophy to wellness?” or “What issues are you looking to address in therapy?” While financial aspects are certainly important for the client to know, it may increase their perception of a provider if those questions centric to their wellbeing- the questions typically last on the list of “questions you should ask your therapist”- are addressed up front.

People have an innate need to be seen, heard, and treated like a valuable member of society. By all means, answer their questions about billing, copays, and insurance needs, but also take a second and follow up with addressing why THEY want to be there or what they expect from you.

Word of Mouth

Another common tool being cited on how to choose a therapist is word of mouth. Multiple sources directly state to ask relatives and friends who they see and call for an introduction. This works well for the provider, granted they have clients out in circulation willing to disclose their name to others. But this isn’t necessarily the best option for the client since choosing your therapist is a highly personal experience.

If you find yourself with multiple clients that are coming to you because they were referred to you by a personal acquaintance, first off GREAT!

Second off, again, follow this up with connecting with the client more intimately. Yes, their relative/friend/coworker has a productive and beneficial relationship with you. But make sure THIS person knows that each person has different needs and you are concerned with making sure you can be a benefit for THEM.

Credentials and Online Access

Lastly, if someone is looking through Google on advice on how to pick their therapist they will also see to check credentials and look for online access (because telehealth tends to have lower copay rates). Be sure your credentials, licensure, and specialties are easily visible on your website if you have one (or databases you may be listed on). If you don’t have this information listed online, offer it when approached by a client. Transparency and openness can give the client peace of mind that you are a trustworthy provider that may increase the odds of retention. And if you don’t have a website, consider making one as this increases your searchability and access to larger client bases.

Becoming a trusted provider for a client is a weighty responsibility, and retaining that trust takes time and intention. Sometimes the match isn’t good despite the effort you make for it, and that’s OK. You’re still doing the best you can and that’s all anyone can ask for. And if you’re feeling chatty, spread some word of mouth by telling your friends or coworkers about My Psych Board so we can help you all become the successful providers we know you can be 🙂 Contact us with any questions you have today!

How to Navigate Daylight Savings This Year

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Daylight on a green leaf
You need water and sunlight…you’re kind of like a houseplant with more complicated emotions 😉

In the coming days, most of the continental U.S. will adopt Daylight Savings Time (DST). From March to approximately November, most people will lose a whole hour of sleep by moving the clocks forward one hour. Because of this shift, those individuals will be exposed to less morning sunlight and more evening sunlight.

If you feel like your whole body is dragging for days, or even weeks, following this time change you’re not alone. Losing an hour of sleep may sound insignificant, but as most parents of small children and exhausted students cramming for exams can attest, that precious 60 minutes makes a huge difference.

The disruption of your circadian rhythm can lead to a host of difficulties including increase in depression, slow metabolism, cluster headaches, and weight gain. Further, in the weeks following DST there’s a noted spike in fatal car accidents, strokes, digestive and immune related diseases, and risk of heart attacks. AND…who wants to study when they feel like they can’t stay awake? It can make you feel more awake at night instead of during the day and then your whole schedule is out the window.

Daylight Savings Savers

This transition is difficult, but there are things you can do to help if you know you are particularly effected by the time change.

Maintain your sleep hygiene. If you have a solid sleep routine, be sure to keep on top of it during the time change. If you regularly journal or read before lights out, or whatever the ritual may be, be sure to start that process one hour sooner than normal to trigger the same conditioning.

Get outside in the morning! Depending on your geographical location, this may be easier said than done. However, if you can get out into the morning sunlight for just a little while that can help keep your circadian rhythm intact, or at least less skewed. Too cold where you live? Some people find benefit of using a sunlight lamp!

Try a morning workout routine. This involves the brute force of physical activity to wake up your body and reset your internal clock. Some people find a morning run refreshing, some people would rather crawl in a hole than do that. It’s all about balance 🙂

Do you bounce back from the DST transition, or do you find it difficult to function for a while? We want to help you either way. Let us help you get studying back on rhythm by trying out our Question Banks and find the best option for you! Or Contact us with any questions you have so we can help you set up a plan to help you reset your individual exam prepping clock.

REFERENCE:

https://www.nm.org/healthbeat/healthy-tips/daylight-savings-time-your-health#:~:text=%22With%20DST%2C%20between%20March%20and,and%20awake%20in%20the%20evening.