Domestic violence can often be misunderstood but it is preventable and there are steps you can take to protect yourself and others. One of the first steps you can take is to educate yourself.  Below are some definitions, statistics, and signs to look out for to better help yourself and loved ones.

Definitions

  • Domestic Violence – Is characterized by a pattern of behaviors used by one partner to maintain power and control over another partner in an intimate relationship. 
  • Emotional and Verbal Abuse – This includes insults and attempts to scare, isolate, or control victims.
  • Physical Assault/Abuse – This includes hitting, beating, punching, pushing, kicking and can include attacks with weapons.
  • Financial Abuse – This occurs when an abuser has control over all finances in a relation and withholds money from the victim.
  • Elder Abuse – This is any type of abuse (physical, sexual, emotional, verbal, and financial), against an older person that can happen at home, in a nursing home, assisted living facility, or in public.
  • Sexual Assault – This is any type of sexual activity or contact that you do not consent to.  This can happen through physical force, threats of force, or drugging of victims.
  • Rape – This is sexual assault that includes sexual penetration, no matter how slight, without consent.

Prevalence and Statistics

According to the National Coalition Against Domestic Violence:

  • 1 in 3 women and 1 in 4 men have experienced some form of physical violence by an intimate partner.
  • 1 in 4 women and 1 in 7 men have been victims of severe physical violence by an intimate partner in their lifetime.
  • Domestic violence is most common among women between the ages of 18-24.
  • 1 in 15 children are exposed to intimate partner violence each year, and 90% of these children are eyewitnesses to this violence.
  • Domestic victimization is correlated with a higher rate of depression and suicidal behavior.

Recognizing the Signs

Women Helping Women list these as the most common warning signs of domestic violence:

  • Attempts to control you
  • Extreme jealousy or accuses you of cheating
  • Expects you to check-in all the time (or calls and/or texts you constantly)
  • Embarrasses you or puts you down (shares inappropriate information about you)
  • Makes you feel like you don’t have a right to say no
  • Isolates you from family or friends
  • Pressures, threatens, or forces unwanted sexual activity
  • Scares you by acting violently, yelling, breaking or throwing things, hitting and/or kicking

If you experience partner violence, please know that you are not alone. The National Domestic Violence Hotline is 800-799-7233. If you’d like to reach out to Tabono, you can reach us at 513-846-5283 or through our contact page.


References:

About gender-based violence. Women Helping Women. (2017, June 29). Retrieved September 30, 2022

Emotional and verbal abuse. Emotional and verbal abuse | Office on Women’s Health. (n.d.). Retrieved September 30, 2022

NCADV: National Coalition Against Domestic Violence. The Nation’s Leading Grassroots Voice on Domestic Violence. (n.d.). Retrieved September 30, 2022

Understand relationship abuse. The Hotline. (2022, February 3). Retrieved September 30, 2022

Why celebrate Emotional Wellness Month?  It’s a gentle reminder to take time to focus on the ways that we can care for ourselves. From the pandemic to politics to all kinds of stress, self-care is essential to our overall wellbeing. Tabono encourages everyone to take a moment each day, just for yourself.  Laugh, read, stretch…whatever brings you peace. Happy Wellness!

You have probably heard of the terms Cognitive Behavioral Therapy (CBT) and Dialectical Behavioral Therapy (DBT) when it comes to therapy treatments, but are you familiar with what they are?  This article aims to discuss definitions of each type of therapy, the brief history behind each therapy, and their basic principles.

Cognitive Behavioral Therapy (CBT)

According to the American Psychological Association (2017), cognitive behavioral therapy (CBT) is “a form of psychological treatment that has been demonstrated to be effective for a range of problems including depression, anxiety disorders, alcohol and drug use problems, marital problems, eating disorders, and severe mental illness.” 

Brief History

Cognitive behavioral therapy (CBT) was founded in the 1960s by Dr. Aaron Beck.  His goal was to help his patients gradually change the way that they think so that they may have better control over their reactions to their “automatic thoughts” (thoughts that are negative and spontaneous). In 1977, the first major clinical trial was conducted comparing CBT to antidepressant medication.  The findings were revolutionary as CBT became the first type of talk therapy to be as effective as psychiatric medication for the treatment of depression.  Impressively, CBT was deemed to be statistically twice as effective in preventing relapse in patients. (Beck Institute for Cognitive Behavior Therapy, 2022)

 

Basic Principles

Cognitive behavioral therapy (CBT) is based on several core principles but the main three are:

    1. Psychological problems are based in part on faulty and/or unhelpful ways of thinking.
    2. Psychological problems are based in part on learned patterns of unhelpful behavior.
    3. People suffering from psychological problems can learn better ways of coping with them, resulting in relieving their symptoms and becoming more effective in their lives.

The main strategies involve changing thinking patterns to change behavior patterns.  CBT is a flexible type of therapy.  Your therapist will work with you on discovering which aspects will work best for you allowing you the opportunity to work collaboratively.  In the end, this is your therapy, and you are an active participant in deciding which strategies will be most beneficial and effective for you. (What Is Cognitive Behavioral Therapy?, 2022)

Dialectical Behavioral Therapy (DBT)

According to the Cleveland Clinic (2022), dialectical behavior therapy (DBT) is “a type of talk therapy (psychotherapy).  It’s based on cognitive behavioral therapy (CBT), but it’s specially adapted for people who experience emotions very intensely.” It is used effectively for a variety of mental illness including depression, bipolar disorder, post-traumatic stress disorder, substance abuse, borderline personality disorder and various eating disorders.

Brief History

Dr. Marsha Linehan developed dialectical behavior therapy (DBT) in the 1970s.  Dr. Linehan was a suicide researcher at the time, and she developed DBT to help individuals who were severely suicidal and /or self-injuring.  She began by having her research team reach out to hospitals, asking them to send her individuals who matched the above criteria, to offer them better treatment.  She had her own personal struggles with severe mental illness, and it was important to her to help these populations.   

The uniqueness of DBT is that it avoids calling the patient the problem.  Instead, it puts the therapist and patient as equals in a therapy that balances cognitive behavioral therapy (CBT) and humanism (a movement in psychology supporting the belief that humans, as individuals, are unique beings and should be recognized and treated as such by psychologists and psychiatrists (Britannica, n.d.)) (Psychotherapy Academy – Online DBT and ACT Courses – CE/CME, 2021)

 

Core Principles

Dialectical behavior therapy (DBT) is a skills-based therapy that focuses on four main skill sets:

    1. Mindfulness
    2. Emotion Regulation
    3. Interpersonal Effectiveness
    4. Distress Tolerance

What is DBT? HeadWay Clinic. (2020, March 23).

DBT treatments are traditionally done in small groups that meet weekly or one on one with a therapist.  You work with your therapist to determine where to start with your treatment as you do not have a specific order that you must learn these skills in. DBT can be broken up into smaller segments that can be sprinkled in with other areas of your treatment in a way that is most beneficial to you and your therapy goals.

Overall

There is no one right way to do therapy and you have the option to check in with your therapist to make changes to your therapy plan.  Both CBT and DBT are incredibly effective tools for various reasons, and it is okay to mix and match skills that work best for you.  Many therapists will use a combination of both CBT and DBT methods to give you the best therapy experience possible. 

If you are interested in contacting our therapists to discuss what type of therapy may be best for you, we can be reached by calling us at 513-846-5283 or filling out our contact form. To learn more about our services, check out our Therapy, Adult Therapy, and Child & Adolescent Therapy pages.


References:

Aaron T. Beck. Beck Institute. (2022, May 18). Development of Cognitive Behavior Therapy Retrieved September 13, 2022.

American Psychological Association. (n.d.). What Is Cognitive Behavioral Therapy? . Retrieved September 13, 2022

Cleveland Clinic. (n.d.). Dialectical behavior therapy (DBT): What it is & purpose. Retrieved September 13, 2022

Encycloaedia Britannica, inc. (n.d.). Humanistic psychology Retrieved September 13, 2022

HeadWay Clinic. (2020, March 23). What is DBT? Retrieved September 13, 2022

Psychotherapy Academy. (2021, December 23). Psychotherapy Academy – Online DBT and ACT Courses – CE/CME. Retrieved September 15, 2022


Tabono was excited to participate in Cincinnati Pride this year.  From walking in the parade to sponsoring the Teen Zone, we were all energized by the support, passion and excitement from all who attended.  We had the opportunity to hear stories from members of the LGBTQIA+ community, who were so brave in sharing their own struggles with us. They also shared their concerns regarding their own treatment experiences, and how as clinicians, we can always work to provide a more inclusive space-both physically and mentally. Please read further, as Tabono’s team shares their personal and professional reflections from this celebration.

What does Pride mean to you?

“For me Pride means an opportunity to be comfortable around like-minded people, it offers a safe place for individuals to be themselves, every shape, size, and color, without judgement.  It’s also an opportunity to feel a part of something. You are not alone and that feels nice.”

– Jen Lee, therapist and Clinical Director

 

“Pride means acceptance, as well as being able to express yourself freely as you are comfortable.”

– Zachary Havens, therapist

What are some of the challenges that you have observed with the LGBTQIA+ community and access to therapy?

“One challenging aspect of the LGBTQIA+ community in seeking therapy is finding a therapist that is open and affirming. It’s an extra step to an already stressful process.  It’s so difficult to first admit it’s time to seek professional help and then have to find someone who is accepting new clients. Then, there are additional layers, like finding a therapist who is accepting new clients, accepts insurance, and is aware of the specific challenges the LGBTQIA+ community faces. Fortunately, Tabono offers a safe and open environment for the community.”

– Jen

 

“Some of the challenges that I have observed include finding providers who are willing to learn and grow with the community as it keeps changing.  As clinicians, it is our duty to stay up to date, be willing to make changes, and accept the fact that if we want to be the best provider for our clients, we will always be learning.”

– Joan Simpson, psychologist

What is your biggest take away from participating in this event?

“My biggest take away from this event was the amount of LOVE I felt.  I recognized so many organization and company names in the parade and in the festival, it made me happy to see the support from them. These businesses do not have to choose to take part in Pride, yet they did, putting themselves in a potential line of fire from those who are less accepting which could result in lost business.  They were there, waving their Pride flags and embracing the diversity among the Cincinnati community. It was awesome.”

– Jen

 

“What I enjoyed most from this event was being able to see young people explore and express their authentic selves knowing that they would not be judged or harmed for doing so.  Our younger years are already so tough with learning how to express ourselves and figuring out how to fit in.  It was truly beautiful seeing members of this community getting to live their day without fear of rejection or unacceptance.”

– Joan

How do you plan on incorporating what you have learned into your therapy practice and how can you provide a safe therapy space for the LGBTQIA+ community?

“My plan is to continue incorporating a safe and accepting environment for my clients to continue feeling welcome to be who they are.  I hope that my clients feel safe with me no matter what community or population they are associated with as it is my pleasure and job to be here for each and every one of them.”

– Jen

 

“I am currently exploring new educational opportunities to learn to become a better, and more inclusive therapist.  I feel like we at Tabono are doing a nice job of creating an atmosphere of acceptance for all our clients and I want to make sure that I am continuing to do my part.”

– Joan

“I try my best, and will continue to do so, in welcoming all who walk through our door.  I believe in respecting others and their experiences. Everyone comes in with their own stories, and my approach tries to reflect their uniqueness. It is important to meet others where they are, and not where you think they should be.”

– Zach

And from our Executive Director, Dr. Nikki Leisgang

Since I was first licensed in 2005, so many things, both culturally and professionally, have changed for the better. Back then, the Pride flag had only 6 colors and the ‘QIA+’ was yet to be added. Just like the flag and term have become more inclusive, I was thrilled to see that our city has also become more welcoming and supportive. Both as individuals and as a community, we have evolved, we’ve grown, we’ve progressed, and we must continue to do. As a psychologist, I have been impressed with the people with whom I work, demonstrating such grit and resilience in working through whatever issue brought them to my door. Whether it’s from one person or an entire community, sometimes that support makes change a little less scary.  My goal is to forever be evolving, both personally and professionally. I’m excited to be a part of the Tabono team, providing support and guidance to all those who entrust us with their stories and their own personal evolution. 

If growth and progress interest you too, click here to learn more about Tabono. Contact us by filling out our contact form, or calling us at 513-846-5283.

Seasonal affective disorder (SAD) is a type of depression that occurs with changes to seasons.  For most people, the symptoms usually start in the late fall and early winter and go away when the sun is out longer in the spring and summer. When the days are shorter, the temperature is colder, and the grey clouds tend to be more present.

What are the symptoms?

Symptoms of Seasonal Affective Disorder affects each person differently. The symptoms vary from person to person, and the symptoms can range from mild to very severe. Common symptoms include having fatigue, even after too much sleep, and weight gain. Those symptoms include:

  • Increase in purposeless physical activity (example: inability to sit still) or slow movements or speech but enough for people around to observe and notice
  • Feelings of sad, worthless, or guilt
  • Loss of interest in pleasure activities once enjoyed
  • Difficulty concentrating
  • Hypersensitivity to rejection
  • Sleep problems

It is critical to see a medical health professional if you are experiencing symptoms of Seasonal Affective Disorder.

Non- Medical Ways to Help

There are many alternative treatment options to try. Do not try these until consulted with a doctor.

Dawn Stimulators

The stimulators go off of your alarm clock notification and 30 minutes before it will go off, the stimulator will gradually increase light.

Aromatherapy

There are a variety of essential oils that have been shown to decrease depression symptoms. Some of these oils are: chamomile, sweet orange, grapefruit, and jasmine.

Exercise

Regular exercise gets your blood pumping and your body moving. Exercise improves mental health by reducing depression and by improving self-esteem and cognitive functions.  Yoga therapy and meditation are also effective in reducing stress and depressive symptoms.

Overall

People can incorporate these things in their home to help with prevention. They include:

  • Take every opportunity to be outdoors!
  • Increase the natural light in the home by opening curtains and clearing the windows front the outside of any branches.
  • Paint the interior walls light colors and decorate with pops of colors.

If things during this time become too much, contact Tabono if you need help. We are here to help. Please click here to contact us.


References:

Terman, Michael & Williams, Janet & White, Tom. (2009). Assessment Instruments. 10.1093/med/9780199544288.003.0018.

Tuunainen, A., Kripke, D. F., & Endo, T. (2004). Light therapy for non-seasonal depressionThe Cochrane database of systematic reviews2004(2), CD004050. https://doi.org/10.1002/14651858.CD004050.pub2

The month of September is National Suicide Prevention Month. This time gives mental health advocates, prevention organizations, and survivors an opportunity to share. People share their survival stories, ones that have been affected by suicide, resources, and awareness. It is crucial that we take the time to learn about the facts of suicide, how to spot and recognize the warning signs, and knowing that you are not alone.

Suicide in America

Suicide can affect anyone regardless of age, gender, and background, just like mental illness. When it comes to gender, the suicide rate among males was 3.7 times higher in comparison to females. For men, the suicide rate was highest for those aged 75 and older. For women, the suicide rate was highest for those aged 45-64. Suicide rates by race were highest for American Indian, Non-Hispanic males and females. It is followed by White, Non-Hispanic males and females. Suicidal thoughts and behaviors among U.S. adults are just as serious. Among adults across all age groups, the prevalence of serious suicidal thoughts was highest among young adults aged 18-25. The prevalence of serious suicidal thoughts was highest among adults age 18 and older and those who reported having multiple races. Suicide is the 10th leading cause of death overall in the United States. For individuals between the ages of 10 to 34, it is the second leading cause of death.

With the surprising statistics, it is very important for the community to be educated about the warning signs. In critical situations, having the knowledge to intervene when someone is experiencing suicidal thoughts.

Warning Signs

The causes for suicide vary from person to person. It could be health issues, mental health issues, or stressors that they are experiencing. When mental health conditions, such as anxiety or depression, are left untreated, it can increase the risk. It is important to pay attention to shifts in behavior. This could include things like:

  • Decrease in once important activities
  • Isolating from friends and family
  • Increase use in drugs or alcohol
  • Sleeping too much or too little
  • Indicating increased aggression

It is also important to pay attention to thoughts that they may express that can be a way that shows they are feeling suicidal. This could include things like:

  • Talking about physically or emotionally in pain
  • Joking or being serious about killing themselves
  • Stating they feel like a burden to the people they are around
  • Expressing they have no reason to live

While there is a wide variety of how people behave and act, when it is something out of the norm for the ones you care about, you will be able to help.

You are not alone

If you or someone you know is struggling with thoughts about suicide, there is hope. You are not alone. There are numerous resources to help. Contact the National Suicide Prevention Lifeline at 1-800-273-TALK (8255). They are available to talk 24 hours, 7 days a week, available to anyone, and all calls are confidential. Or contact the Crisis Text Line by testing TALK to 741741. If you are a veteran, call 1-800-273- TALK (8255) and press 1.


References:

https://www.nimh.nih.gov/index.shtml

Carpenter, D., Lavigne, L., Colmenares, E., Falbo, K., & Mosley, S. (2019). “Community pharmacy staff interactions with patients who have risk factors or warning signs of sucide.” Research in Social and Administrative Pharmacy, 349-359.

Ramchand, R., Franklin, E., Thornton, E., Deland, S., & Rouse, J. (2017). “Opportunities to intervene? ‘Warning signs’ for suicide int he days before dying.” Death Studies, 41(6), 368-375.

Bebe Moore Campbell, a mental health advocate, spent her life working to reduce the stigma surrounding mental health. In honor of her efforts, Minority Mental Health Awareness Month was formally announced in May 2008. This was done to raise public awareness of mental illness among minorities. Efforts to increase awareness would also lead to improved access to mental health treatment. These goals are not ones that have been met yet, but progress has been made.

            Minorities have different experiences with mental health. Research shows that minorities are more likely to suffer from more severe psychological symptoms. For example, Hispanics and Blacks are more likely to have persistent depressive symptoms. There are also certain mental illnesses more common amongst minority groups. American Indians/Alaskan Natives report higher rates of Post Traumatic Stress Disorder and alcohol dependence than any other racial/ethnic groups. One would think more severe psychological symptoms would mean increased likelihood of getting treatment, however that is not the case.

Of all adults with any mental illness,  43% receive treatment/counseling. Data collected in 2015 shows that among adults with mental illness, 48% of whites received mental health care, 31% of blacks received mental health care, and 22% of Asians received mental health care. Disparities do not only exist in prevalence and rates of mental illness- research also finds that minorities are more likely to receive worse care for mental illnesses. Measures of quality care for mental health include: person centered care, patient safety, healthy living, effective treatment, care coordination, and care affordability. On these quality measures,  Blacks, American Indians, Native Americans/Pacific Islanders received worse care for about 40%; Hispanics received worse care for about 35% of measures than whites, and Asians received worse care than whites on 27% of measures. Lack of treatment or inadequate treatment compounded with more severe psychological symptoms mean disparities in access and quality of care have more consequences.

            There are many reasons for the disparities in quality of care for these minority groups. Lack of cultural understanding by health care providers may contribute to misdiagnoses and under diagnoses in racial/ethnic minorities. Those suffering from mental illnesses may have personal barriers to overcome as well when seeking care, such as lack of insurance/underinsurance, district in the healthcare system, and initial illness stigma. Lack of diversity among healthcare providers, lack of culturally competent providers, and language barriers also contribute to disparities in quality of care. Regardless of the reason, disparities in quality of care mean that minorities have a harder time combating their symptoms and improving their mental health and quality of life.

            Mental health is a public health issue. Around 18% of adults in the US have a diagnosable Mental Health Disorder. Mental health affects many people, no matter their age, race, gender, socioeconomic status, religion, or geography. However, everyone is affected differently, and statistics support this fact. It is important to understand how people’s intersecting identities relate to their experience with mental health. The first step is awareness of differences/disparities in prevalence, rates, symptoms, treatment, and thoughts about mental illness.


In our ever-changing world, each person encounters a variety of difficult and challenging life events. This could be a job change, family stress, financial problems, or any adverse event. Despite these life events, one should be resilient.

What is resilience?

Resilience is the process of how people adapt well when faced with difficult and challenging times such as trauma, tragedy, or threats. It gives people strength to cope. It is the ability to survive and thrive following adversity.

Why have resilience?

Resilient people are better able to handle misfortune or difficult situations and persevere to rebuild their lives. There are many situations that are unavoidable such as loss, heartbreak, and death. When one is better able to not dwell on difficult situations, they can acknowledge what happened, think of what they are going to do differently next time, if it applies, and move forward. No one can control everything that happens in their life on a day to day basis, but having the ability to take control of a situation and move forward is important.

Ways to become more resilient

Being in a world where a variety of crises can come up at any moment, it is important to have ways to cope. Here are ways that can help you become more resilient:

Be active and engaged

During difficult times, it is easy to only have negative or tough thoughts and be hyper focused on what is bad. With having a very specific focus, we lose our focal point on what is important to us. It is important to learn from what is going on and to set goals on how we want to grow. It gets people engaged and active in the future. 

Develop strong relationships

People who have a strong support system and have built up their relationships provides a level of comfort to fall back on. Having a strong network of people also causes less stress on people since they know that someone will be there for them if tragedy happens.

Be open

People who have resilience understand that plans may change and roll with it. Being open means to take a challenging situation, acknowledge that it may be difficult and then move forward. Having different thoughts and experiences are what make people human.

Have self confidence

Even during difficult times, having the confidence that it will get better helps  build resilience. Being confident will enable you to take risks and build the strength to keep moving ahead.

You are not alone in dealing with resilience. If it becomes too much, maybe it is time to contact Tabono. We are here to help you.


References:

Fletcher, D., & Sarkar, M. (2013). “Psychological Resilience.” European Psychologist, 18(1), 12-23.

Ong, A., Zautra, A, & Reid, M. (2010). “Psychological resilience predicts decreases in pain catastrophizing through positive emotions. Psychol Aging, 25(3), 516-523.

Tugade, M., Fredrickson, B., & Barrett, L. (2004). “Psychological resilience and positive emotional granularity: Examining the benefits of positive on coping and health.Journal of Personality, 72(6), 1161-1184.

Today, April 16th, is a day to focus on relaxing, as it is National Stress Awareness Day. It is a day dedicated to bringing awareness of the prevalence and effect of stress. Everyone experiences stress in different ways. Though it is acknowledged as something that is seen as an overwhelming feeling and a negative view, it can also be helpful. Understanding what exactly stress is, what causes it, and hope to cope with stress is the best way to live a happy life.

What is stress?

Stress is a response that occurs when there is a perceived threat that our body detects. It is also referred to as the fight or flight response. When we feel threatened, we want to find a way to stay safe. The perceived threat can be anything from a big life change, such as a job change or move, to a small life event, such as a meeting. Stressors can also be positive or negative, such as a new baby or loss of employment. People experience stress in different ways. When people feel stress, the brain shuts down any functions that are deemed unnecessary. There is an increase in alertness and heart rate, blood pressure rises, breathing becomes more rapid and muscles tense.

How to cope with Stress

Stress is categorized by flexibility and change, which means that no single coping strategy is effective for all types of stress. Below are a few techniques that we suggest to cope with stress:

Exercise

Keeping active gets endorphins going and causes people to feel happy. Endorphins are a chemical that are produced in the brain and act as a natural painkiller. You could either go for a walk outside or use an online workout plan to relieve stressful feelings.

Get some sleep

Whether you pulled an all nighter to finish a project, or a crying child woke you every time you closed your eyes, lack of sleep can be a significant cause of stress. Making sure your mind and body are relaxed before you go to bed can increase the likelihood for a good nights sleep.

Talk to someone

Talking to a close friend or family member is a great way to keep your mind off of what is causing you stress. When one is stressed, it can affect how you see things around you. Talking to others can help you see different perspectives and create a calmer mindset.

Keep a journal

Record in a journal every time that you are stressed and include the location, situation, who you are with, and how you feel physically and emotionally. This will help you become more aware of your stressors and can help you figure out what is triggering the stress and how you can avoid it.

Reduce the intake of caffeine, alcohol, and nicotine

Caffeine and nicotine are stimulants, which means that they will increase the level of stress and associated symptoms. Alcohol is a depressant when taken in large quantities but is the reverse when taken in small qualities. Try to drink beverages such as herbal teas, water, or fruit infused water.

You are not alone in dealing with stress. There are plenty of resources available if you are struggling with stress, but if it becomes too much, maybe it is time to contact Tabono. We are here to help you.


References:

Compas, B. (1987). “Coping with stress during childhood and adolescence.Psychological Bulletin, 101(3), 393-403.

Roberts, C., Troop, N., Connan, F., Treasure, J., & Campbell, I.C. (2007). “The effects of stress on body weight: Biological and psychological predictors of change in BMI.Obesity, 15(12), 3045-3055.

Scheier, M.F., Weintraub, J.K., & Carver, C.S. (1986). “Coping with stress: Divergent strategies of optimists and pessimists.Journal of Personality and Social Psychology, 51(6), 1257-1264.