From Maesk Counseling in Fort Lauderdale - Beat Stress!

Looking for a way to beat stress? We’ve got it here!

Twelve Practical Ways to Stop Stress

Have you ever heard of the word karoshi? Working for long periods under extreme stressful work conditions can lead to sudden death and the Japanese call this phenomenon karoshi. It literally means death from overwork mainly from heart attack and stroke due to stress.

We all know that stress kills and it needs to be managed and controlled. Left unaddressed it will bring you down, can cause depression, anxiety, disease and even karoshi, death. It is essential that we get a grip on our stress.  Below are 12 practical ways to stop stress:

Express Your Happiness - Laugh hard and loud. If you don’t have a sense of humor, find someone else who does. Laughter releases endorphins (happy chemicals) from the body, and it helps boost your immune system.

Take Control Over Your Time and Schedule - You will be much more able to deal with stress if you have a good handle on your schedules as they pertain to your job, relationships, and other activities. Much of this entails simplifying. And when you are mostly in control of your time, you are more inclined to stay focused and calm. Plan your time wisely.

Remember to leave room for unexpected events, both negative and positive. Be adaptable in rearranging your agenda. Get up 15 minutes early in the morning. Allow an extra 15 minutes to get to all appointments. Just building in a little extra time can do wonders for relieving the stress of rushing from one thing to the next.

Avoid procrastinating on important or urgent tasks. Whatever needs doing, do it immediately. Do the unpleasant tasks early, so that you won’t have to worry about them for the rest of the day. Also, keep a digital schedule. Don’t just rely on your memory.

Lastly, do your tasks one thing at a time at a time. Focus your attention on the present moment, whether it is the person talking to you or the job at hand. This helps you to avoid making errors – which lead to more tension and anxiety. Be patient in waiting. Anxiety caused by impatience can rise up your blood pressure. Say no to requests that you cannot accomplish. Delegate trivial tasks. You must remember that you don’t have to do it all yourself. Crack a job into separate tasks and assign them to people with the suitable skills.

Work Out - Strive and get some habitual exercise such as brisk walking or interval training or whatever appeals to you. Regardless of what you do, exercise considerably reduces the stress factor. Work out also improves sleep and gives you time to think and focus on other things. It also promotes the release of natural soothing chemicals in your body. Just be sure to avoid excessive exercise, however, as this may have an adverse effect and might cause more stress.

Take Slow Deep Breaths - Take time throughout your ay to calm down your muscles and breathe deeply and slowly. Do it several times. Follow your breath as it flows in and out. Do not try to have power over it. This is a good way to relax in the midst of any activity. This practice allows you to find a breathing pattern that is natural and relaxing to you. You can even make a sighing sound as you exhale, and feel tension dissolve.

Food Makes All the Difference - Try not to skip meals and be sure you are eating the most nutrient-dense and healthy foods possible. Avoid packaged foods, caffeine, alcohol, sugar and grains. These types of foods cause major stress on the body without providing nourishment. Getting proper nutrition through your food is essential. For example, researchers have found that even small deficiencies of thiamin, a B-complex vitamin, can cause anxiety symptoms. Pantothenic acid, another B-complex vitamin, is critical during times of stress.

Live Optimistically - Count your blessings, particularly when everything seems to go wrong. Try not to exaggerate the complexity of your problems. Every problem has a solution. All you need to do is deal with it. Learning to be happy and to enjoy life is a blessing. Live one day at a time.

Put Off Problems Earlier Than They Occur - This takes some preparation. If you are going to another city for an valuable meeting, carry your presentation materials and dress suit on board the plane. Acquire gas for the car before the tank is unfilled. Get usual oil changes and checkups. Keep food ready anytime at your house so you can fix a fast meal without going to the store. Keep food, supplements, and toiletries on hand so you never have to feel tensed when they run out.

Allow Yourself to Enjoy Life - Grant yourself some physical pleasure and enjoyment to help your stress slip away. Indulge yourself to a professional massage, or trade massages with a loved one. Be sure to give yourself consent every now and then to enjoy a movie, watch a concert or sports event, listen to music, sit quietly or read a book. Take pleasure in a soothing cup of chamomile herb tea. (Chamomile has long been used to relieve nervous tension.)

Create Goals - If you don’t know where you’re going any road will take you there. It is important to set goals for yourself. Research shows that people are more likely to make progress and get ahead when they lay out specific goals.  Time management experts highlight the importance of writing down your important goals. Break big projects down into a series of small steps that you can work on every day. Want to change jobs? Contact one prospective employer today. Is writing a book your dream? Commit to writing one page a day. Inch by inch, slowly but surely, you will get to your ultimate destination.  Knowing that you are striving toward your dreams relieves frustrations that mount when you feel stuck in a situation that seem to have no direction.  Likewise, be flexible with your goals and adjust them as life changes.

Recharge Your Spirit Daily - Schedule private time alone every day for at least 15 minutes. You deserve it and you need it. Turn off the telephone and enjoy a quiet time. A shower or bath is great. So is sitting and meditating. You may want to spend a few minutes writing your feelings out in a journal. It can help you find a new viewpoint in life and relieve internal conflicts.

Get Sufficient Sleep - Settle on how much sleep you require for best possible performance. Lack of sleep worsens the body’s responses to stress and lowers the immune system. We simply cannot function properly without adequate sleep. It is key to physical and emotional health. Aim for at least 7 – 9 hours per night.

You Don’t Have to Do It All - Always remember that you don’t have to attain all the money, fame, and success in the world. Today’s society has too much of a focus to build up as many accomplishments as we can. It leaves it impossible for us to balance our personal life, family life and work life. There is only a certain amount of time each day and a limited amount of what you can get done. You don’t have to do it all. Choose what you need and want to do and be done with the rest.

From Maesk Counseling in Fort Lauderdale - Depression Can Be Treated

“…and whenever I get down, I go have an hour with [my therapist] and the world is beautiful again. If a guy who thought he could walk through walls can say, "I feel like shit here, I'm crying every night, I'm fucking sick of hating myself and I need to see someone," then there's no reason why anyone else can't. It doesn't mean that you're weak. It means you're fucking clever. You can either sulk and die or go do something about it.”

— Former world champion boxer Ricky Hatton

Depression can be treated. Please contact Maesk Counseling for help.

#mentalhealth #maeskcounseling


From Maesk Counseling in Fort Lauderdale - Loneliness

Nov. 19, 2018, 3:42 PM EST

By Dr. Olimpia Paun, geropsychiatric clinical nurse specialist and researcher

At the 1976 Democratic National Convention, Hubert H. Humphrey said, “The ultimate moral test of any government is the way it treats three groups of its citizens."

"First, those in the dawn of life — our children, " he added. "Second, those in shadows of life — our needy, our sick, our handicapped. Third, those in the twilight of life — our elderly."

At the time, he said that Republicans had "failed this basic test of political morality." But as a former psychiatric visiting nurse and now as a researcher working with family caregivers of persons with dementia, it's a test that many of us are failing.

That is because loneliness is a broad societal problem that affects not only Americans, but everyone on the globe, as social isolation becomes widespread with an aging population.

Six million Americans 65 and older live alone in their communities, are homebound because of medical or emotional conditions or lack access to transportation. Many of these adults become physically isolated and emotionally lonely, contributing to what many call the loneliness epidemic.

Recent research indicates that loneliness and social isolation are risk factors for depression, impaired cognitive performance, dementia progression, compromised immune system, cardiovascular disease, hypertension, stroke and an overall increased mortality risk.

Take my elderly neighbor, Mary: we first crossed paths when she was walking her dog, and we smiled at each other, nodded and went about our business.

Soon after that, on a weekend evening, I noticed she had not picked up her newspaper that day, so I knocked on her front door. She was surprised but grateful that someone cared enough to check on her; few other people ever had. We remained friends for a decade, until she passed away.

Her circumstances are far too common. As a psychiatric visiting nurse in the mid-90s, I had the privilege to work with many older adults confined to their homes or apartments because of physical and/or mental health limitations. In many cases, apart from the occasional Meals-on-Wheels volunteers, I was the only other human being they interacted with over the course of each week.

My presence ensured that they maintained a degree of safety, medication adherence and, if necessary, that they would be connected with further medical care before a crisis ensued.

But not every elderly person living along can count on having a nurse used to working with older adults living on her block or coming by the house. And, according to recent U.S. Census Bureau data, the population of adults 65 and over will grow from 49.2 million in 2016 to 78 million by 2035. As the number of older adults increases at such a fast pace, so will the needs for addressing their health care needs, including those created by loneliness and isolation.

According to recent reports, a few major health care providers across the U.S. are already defining loneliness and isolation as social determinants of health. These providers are taking measures to connect their clients through basic measures such as home visits, phone contacts and providing transportation. The hope is that preventing and combating loneliness and isolation in older adults may prove cost effective.

Many of the connecting strategies to combat loneliness, though, rely on technology. While online messaging, voice and video chatting and social networking are effective ways to connect, not all older adults in the U.S. and globally can afford or have access to the Internet. In 2017, a Pew Research Center Survey found that only four in 10 seniors in the US owned a smartphone, only about half of them subscribed to high speed internet services and only one-third accessed social networking platforms such as Facebook or Twitter.

Low tech programs are out there, but they're mostly volunteer-based — like The Little Brothers-Friends of the Elderly, a non-profit volunteer agency with eight chapters across the United States. Volunteers visit those who are homebound, organize holiday and birthday celebrations, and even plan mini-vacations.

Many organizations are just beginning to launch self-assessment and awareness campaigns to bring attention to the problem of social isolation in older populations. The AARP Foundation, launchedConnect2Affect in 2016, collaboration with organizations such as the Gerontological Society of America, United Healthcare, Give an Hour and the National Association of Area Agencies on Aging. The goal was to increase understanding of the complexities of loneliness and isolation in older adults, raise awareness of the public health implications, and rally resources to create evidence-based interventions.

Other nations are addressing the loneliness epidemic directly through policy initiatives.

In 2017, The Australian Coalition to End Loneliness enlisted the combined efforts of academic, not-for-profit, national, local and community-based resources to raise awareness, advocate and create evidence-based interventions to eradicate loneliness.

And in the United Kingdom, a recent report by The Jo Cox Commission inspired the Prime Minister Theresa May to pledge the equivalence of $23 million to tackle loneliness that afflicts an estimated 4 million British older adults. Earlier this year, May charged the Minister for Sport and Civil Society to include loneliness under its auspices, naming Tracy Crouch its Minister of Loneliness.

Medicare spends a reported additional $6.7 billion per year to treat the health problems of persons with limited social connections.

In the absence of a national plan endorsing the older adult loneliness epidemic in the U.S., millions simply rely on volunteer-based, charitable organizations to address a serious problem with severe public health implications. Or they will have neighbors, like Mary did, who are able and willing to visit them and check on their well-being.

Relying on individuals to be their neighbor’s keeper may indeed be a moral test for the individual but, as Humphrey opined four decades earlier, it is also a moral imperative of government and policy makers to create policies, standards and frameworks to care for those who have paved the paths before us.

I am willing to check on people I understand may need my help; I see it is not only as a kindness, but as my social responsibility. In the broader picture, how we as a nation address the needs of our elderly is a reflection of our humanity. This is difficult political test as well, and one that must be passed and passed on, not passed over.

Dr. Olimpia Paun

Dr. Olimpia Paun is an associate professor in the College of Nursing at Rush University and a geropsychiatric clinical nurse specialist and researcher. She is a Public Voices Fellow through The OpEd Project.

From Maesk Counseling in Fort Lauderdale - Trauma in Our Public and Private Lives

NOTE: This is NOT a political post. I am posting this because it is a very insightful, personal and much needed commentary on trauma, the treatment of which is the new great frontier of psychotherapy. I hope it will get you thinking, and that it will help. Posted with permission of the author, Mr. Matthew Dowd, to whom I am very grateful.

With bitter division, America needs a president who can heal in 2020

Jul 1, 2019, 4:02 PM ET

In January 2017, I said on ABC News that America had not been this divided since the Civil War, and the last two plus years has confirmed this conclusion numerous times. We are divided in so many different ways today – by sex, party, age, race, religion and region.

While we have not taken up arms against each other as happened in the battle to save the Union, words of hate and contempt proliferate, and we are again in a different kind of fight to save the Union.

The presidential election of 2020 is going to be a poignant and historic moment to see if we can begin to heal these divides and breathe new vigor into this great experiment of democracy and to see if we can rebuild the bonds of our American family. Thus one of the characteristics I am looking for as we all peruse whom to vote for is who can best bring a healing vision to our country.

I have read much about the effects of trauma on individuals, and have experienced some of this trauma myself -- through divorce, the loss of two children, the loss of a younger sister to drug addiction, the jettisoning of a political career when I publicly broke with President George W. Bush, and in watching how our politics has caused rifts in my own family.

One thing I have come to believe is that trauma can occur privately and personally to each of us, and it can occur publicly and in a more broad way to us as a community. Wounds we carry with us affect not only our own daily lives; we are also impacted as a group when leaders bully, divide, push hate and inspire not love, but fear.

From a public sense, these wounds are real. And just as we have a choice to heal our own private wounds and come through it all as more compassionate and empathetic and less judgmental, seeking to enlarge our hearts through love and kindness, so too politically do we have a choice to try and heal wounds writ large. And those are the leaders America needs at this point in our history.

Who are the leaders who will push for love instead of hate? Who are the leaders who seek consensus and the common good -- and not division and what is best for only a small group of Americans? Who understands that we need to retain the values of antiquity like integrity and compassion while understanding that we are in a transformative moment where the current problems can't be solved with old solutions?

Let us look for leaders who have developed a language of union and peace rooted in their own growth from trauma and wounding. Those leaders who have overcome loss, who grew up with little financially or know they were blessed by the accident of birth and want to share, who have overcome racism or sexism or ageism or any form of discrimination along their journeys. And by overcoming these hurdles, they are less concerned with defeating enemies, but more concerned with bringing us together as a country.

Those leaders that can heal publicly are very likely those leaders who have healed privately through hardship or hate. Seek those leaders who didn't become bitter and whose hearts shrunk, but whose hearts have grown larger and become softer.

I know that everyone might see their own indication of this in many different candidates -- and that is a wonderful thing -- but if one is making a list of criteria of the leaders America needs in this moment, let us put at the top of that list those candidates who reach out beyond boundaries and walls, and who see that we all share a common humanity that includes loss.

Yes, we each have experienced our own distinct traumas -- that is the nature of our humanness and a cruel world at times. But we each also have suffered public trauma in the midst of hate and the terrible divisions which have gripped these United States today.

Let us look for leaders whose purpose they see not as punishing opponents, but as pursuing a path of respect, compassion, and justice for all. This is why Mandela and Lincoln were such important leaders, because they spoke to their countries in an attempt to heal, rather than to ride the existing wave of hate battering the land we all love.

Matthew Dowd is an ABC News analyst and special correspondent. Opinions expressed in this column do not necessarily reflect the views of ABC News.

From Maesk Counseling in Fort Lauderdale - Nervousness

This is no way, shape or form a political post. This was posted today by Preet Bharara, former US District Attorney in NY.

I am re-posting this here because it is a brilliant essay on the great equalizer - nervousness - which bonds us in the human condition. Enjoy the read!

Dear Reader,

Early Monday evening I was sitting in the back seat of an immaculate Cadillac sedan, storm clouds overhead, crossing Manhattan at 53rd Street in the middle of rush hour. I was headed to the Ed Sullivan Theater, at a creeping pace. That’s where the Beatles on February 9, 1964, made their American debut. Countless other artists, from Eminem to the Rolling Stones, have played there. These days the theater is home to The Late Show with Stephen Colbert. I was on my way to that storied site because, for the first time, I was appearing as a guest on Colbert’s show to talk about current events and my book.

I had been invited to be on before but had never accepted. One time was right after I was fired by the President, an invitation I declined because it seemed that my first television interview post-termination should not be on a late-night comedy program.

As I sat in the car, now inching along at 53rd and Fifth, the network’s driver looked in his rear-view mirror and spoke to me for the first time. “Nervous?”

“Yes, I am,” I said.

He appeared startled, and I was not clear if he was surprised that I was nervous or surprised that I had admitted it. Probably a bit of both. Then he said, “Didn’t you used to prosecute mobsters?”

I smiled and said, “Yes, I did.” And that had not made me nervous. So was Stephen Colbert more scary than the Gambino crime family? In a way, yes, though it may sound preposterous to say so. Prosecuting mobsters had been my job; it was second nature; it was eminently in my domain and wheelhouse. Appearing on a late-night talk show was not.

But what on earth was I nervous about? Was Stephen Colbert going to stump me with a question about Constitutional law? No. The Mueller report? No. Was he going to render me speechless or tongue-tied over a question about my book? No. Was TV scary? No. I have done many, many television interviews. One of my actual jobs is Senior Legal Analyst for CNN.

And yet, there I was, nervous. And a bit uneasy. I’ve been a fan and admirer of Colbert for years, dating back to his bits on The Daily Show with Jon Stewart. Maybe that was a part of it, but more than that, with Colbert, there just seemed a special pressure to be witty and clever. Also pithy. The interview would be just a few minutes. And the whole thing is a bit unpredictable, with a boisterous live audience.

It turns out that even a seasoned prosecutor and podcast host can worry about appearing tedious or lawyerly or dull. About flubbing a question in front of a late-night audience with a particular expectation and sensibility. Up until the moment that Colbert came to shake my hand and welcome me backstage and even as I strolled out onto the stage, I had a case of the nerves. If I could confess that to my driver, I can confess it to you.

I am not sure how well the interview turned out, and I am not fishing for compliments or approval. My family thought it went great, for what it’s worth. What I do know is the following:

  • Once I was in my seat, you wouldn’t have guessed there was a single butterfly in my stomach that day. My gaze and voice and body language were all steady. I may even have looked relaxed, though I was far from it.

  • Everyone gets nervous, especially the first time doing something new. Everyone. If you meet people who claim otherwise, they are lying to you.

  • It is important to be able to control your nerves and conceal your sweaty palms to get the job done, whatever that job may be.

Why am I telling you all this? To me all of this seems so very obvious, but it is apparently not. My driver was surprised. But I was surprised, quite frankly, at his surprise. And so I think it’s important for people to know that, in this respect, all human beings are the same. Or at least most human beings. The ones I know, no matter how accomplished, don’t have ice water in their veins. Before my first press conference as U.S. Attorney I thought I would throw up. Same for my first opening statement. Same for my first deposition. Same for my first speech in high school. And so on.

Next week, 20 Democratic hopefuls will take center stage over two nights, in the first primary debates of the 2020 election. They are all impressive and accomplished people in their own ways. They all have the audacity to seek to be leader of the free world, commander-in-chief, holder of the nuclear codes. Many are excellent debaters and orators.

And I am willing to bet every single one of them will be nervous on debate night. How many would admit it, if asked? Would they view it as a mark of weakness? And over the next months in the campaign, how many will ever deign to admit error, offer apology, concede a gap in knowledge.

That is one thing I will be watching for – proof of life, evidence of humanity and also humility. We have had enough arrogant and unapologetic self-love at the apex of power lately.

My Best,


From Maesk Counseling in Fort Lauderdale - Guilt and Shame

Weighed Down by Feelings of Guilt and Shame? Here’s How to Overcome Them

by Megan MacCutcheon, LPC

Recently, I had the opportunity to participate in the Overcoming Shame & Guilt Online Conference, hosted by Avaiya and Enlightenment Village. During the 7 day conference, doctors, psychotherapists, thought leaders, and others shared their opinions on navigating experiences of shame and guilt and talked about how these two differing-but-sometimes-related feelings can impact well-being, relationships, and the ability to achieve happiness.

I found it really interesting to contemplate the differences between shame and guilt and to hear various perspectives on how encountering each of these feelings impact our lives. While there were some slightly differing views on whether there are any benefits to shame and guilt and whether you can ever completely get rid of them, the consensus seemed to be that these emotions can be quite destructive, yet also come with some benefits, especially in terms of guiding a person’s moral code and helping us grow.


I see guilt as an emotion you experience when you feel badly about a specific thing or event—something you did or didn’t do. Shame, on the other hand, is an overarching feeling that you are inadequate or that you are somehow bad or wrong as a person on the whole. It’s always there, whether you do right or wrong. It’s about feeling fundamentally flawed or worthless as a person. Lisa Burgess summed it up nicely in her interview, saying, “Guilt says I did wrong. Shame says I am wrong.”


I do a lot of work in terms of helping individuals improve self-esteem and have seen how shame really plays a role in the lives of people who feel worthless or inadequate. Shame keeps people trapped, preventing them from being okay with who they are or believing they are good enough. Shame can wreak havoc on a person’s self-esteem and ability to navigate the world and relationships in a successful way.

It can be quite difficult to have healthy, authentic relationships when one or both parties experience a great deal of shame. People with shame tend to hide behind a facade, not wanting the world to know how badly they feel about themselves. Bullies, for example, are individuals who often put others down with the flawed belief that doing so will help them feel better, conquering their shame by putting it on someone else. Similarly, narcissism is a defense mechanism for hiding deep-seated feelings of shame and inadequacy. These ineffective, often subconscious attempts to prove the shame away don’t work. Rather, they create dysfunction and unhealthy patterns that only complicate the situation and interfere with one’s ability to have healthy, truly connected relationships.


People with shame tend to experience a lot of guilt, often stemming from a cycle of these dysfunctional patterns and a downward spiral of behaviors that ultimately make things feel worse. Guilt, on the other hand, is not always synonymous with shame. People with low levels of shame and a healthy level of self-esteem undoubtedly will experience situations and encounters that lead to feelings of guilt; however, they tend to navigate these experiences well and address guilt in effective ways that propel them forward rather than keeping them trapped in a place of self-hatred.

Guilt, when it’s rightfully experienced, can help guide a person’s morals and help people grow and learn from mistakes. For example, if you cheat on a test and feel guilty, you may learn that’s not a way you want to be and decide to make different choices in the future. If you say something to hurt someone’s feelings, you may go on to apologize, deepening the connection in the relationship. But when guilt is unwarranted, irrational, blown out of proportion, or coupled with feelings of shame, it can lead to feelings of more shame and may be an indication of mental health or identity issues that need to be addressed.

I specialize in working with new moms experiencing perinatal mood and anxiety disorders. This population represents one example of how excessive guilt can be a symptom of a larger issue rather than just a feeling that comes during isolated incidents and can be resolved through growth and understanding. Statistics show 1 in 5 to 7 new moms will experience a mental health issue such as depression, anxiety, obsessive-compulsive disorder (OCD), or posttraumatic stress (PTSD) during or following pregnancy, and excessive guilt can play a huge role in the struggles shared by this population.

In general, most moms face some layer of “mom guilt” at some point during parenting, but those struggling with untreated perinatal mood and anxiety issues tend to be ridden with overwhelming and irrational guilt—guilt regarding beliefs that they aren’t a good enough mom, that they are doing things wrong, that they are not effectively bonding with their new baby, or guilt because they may have obsessive or unsettling thoughts regarding their baby’s well-being. This type of unchecked, mounting guilt becomes unhealthy and needs to be acknowledged and treated.


I do think it’s possible to overcome shame and guilt; however, it often takes some work and a willingness to seek help. In cases of perinatal mood and anxiety disorders, where guilt is a symptom of a larger issue, medication and/or therapy may be vital and can lead to relatively quick improvements that prevent a potential downward spiral into shame.

Tackling other instances of excessive guilt or destructive shame may take more time and involves exploration and processing of events that created the shame, but working to rid yourself of this crippling feeling is well worth the time and investment involved in therapy and self-discovery. Conquering shame requires an openness to becoming more self-aware and a willingness to make changes. The tools I teach in my building self-esteem workshops and in therapy with the individuals I see in my private practice help people focus inward and gain insight regarding where shame and guilt begin to develop.

Often, conquering shame and guilt involves learning to pay attention to your own internal dialogue and the potentially irrational beliefs and destructive messages that create feelings of inadequacy. People in general, and especially those who have a lot of shame, tend to have a negativity bias, especially when it comes to the thoughts they have about who they are and how they fit into the world. Negative and self-depreciating thoughts, whether conscious or subconscious, can breed feelings of shame.

When we begin to monitor our own thinking and make connections to the experiences or specific messages we hear, assume, or internalize throughout life, we can more clearly recognize where shame stems from, then can ultimately work to challenge, reframe, or shift these messages to allow for a future where we can move beyond shame.

Part of this process involves learning to accept ourselves as we are and recognizing that nobody is perfect. We are going to make mistakes, have flaws, have skeletons in our closets, and have encounters with others who treat us poorly. Despite any of these things, we all are worthy and capable of creating a better future.

The decision to let go of shame versus stay stuck in a place of shame is ultimately a choice. It’s not easy; it takes a lot of strength, courage, and determination to face the ugly shame monster, but doing so will grant us the opportunity to move forward with a happier and more fulfilling future as the veil of shame is lifted.

If you’re struggling with deep-seated guilt or shame, there is hope. Find a therapist in your area who can help you develop healthy thought processes to deal with shame.


Gunyon-Meyer, B., Cole, J., Tremayne, L, & Standeven, L. (2018). Perinatal mood disorders: Components of care [Training manual]. Retrieved from Postpartum Support International 2-Day Perinatal Mood and Anxiety Disorders Training.