Inspirational Sports Quotes

September means the beginning of Sports Season in Texas.  Some of my favorite inspirational quotes have come from the sports community.  Nathan Davidson lists his 50 Best Sports Quotes in his latest blog post on Thriveworks.

Lisa Adams Gave Us So Much

Lisa Bonchek Adams died this week after a long and public battle with metastatic breast cancer.  Her blog and social media presence offered caring wisdom to so many people affected by cancer.  One of her last tweets was “Make the Most of Your Day.”  Please take the time to read this article in the New York times about the positive impact she had on the lives of so many.Lisa Bonchek Adams

Women At Work

women work

Shirley Wies, former CAO of the Mayo Clinic

Dana Manciagli , writes about 9 principles that will put women at work in the corner offices of corporate America.

Uptown Dallas Counseling Favorite Post

Uptown Dallas Counseling shares a favorite post from 2014:

Comedian and actress Ruby Wax gave a TED talk where she spoke about her struggles with depression. She used lots of comedy mixed with some serious science and statistics about depression.
According to the World Health Organization, 1 in 4 people will experience a mental health issue at some point in their lives, but two-thirds will never seek help from a professional. Even when you isolate the U.S. population, the numbers are the same.
If you are suffering from depression or other type of mental illness, seek help from a professional. You are not alone. You do not have to go through this alone.
TED talk by Ruby Wax on Mental Illness
uptown dallas counseling happiness

Uptown Dallas Counseling writes about Diet and Mental Health

mental health and diet

From the University of Melbourne via Uptown Dallas Counseling:

Evidence is rapidly growing showing vital relationships between both diet quality and potential nutritional deficiencies and mental health, a new international collaboration led by the University of Melbourne and Deakin University has revealed.

Published in The Lancet Psychiatry today, leading academics state that as with a range of medical conditions, psychiatry and public health should now recognize and embrace diet and nutrition as key determinants of mental health.

Lead author, Dr Jerome Sarris from the University of Melbourne and a member of the International Society for Nutritional Psychiatry Research (ISNPR), said psychiatry is at a critical stage, with the current medically-focused model having achieved only modest benefits in addressing the global burden of poor mental health.

“While the determinants of mental health are complex, the emerging and compelling evidence for nutrition as a key factor in the high prevalence and incidence of mental disorders suggests that nutrition is as important to psychiatry as it is to cardiology, endocrinology and gastroenterology,” Dr Sarris said.

“In the last few years, significant links have been established between nutritional quality and mental health. Scientifically rigorous studies have made important contributions to our understanding of the role of nutrition in mental health,” he said.

Findings of the review revealed that in addition to dietary improvement, evidence now supports the contention that nutrient-based prescription has the potential to assist in the management of mental disorders at the individual and population level.

Studies show that many of these nutrients have a clear link to brain health, including omega-3s, B vitamins (particularly folate and B12), choline, iron, zinc, magnesium, S-adenosyl methionine (SAMe), vitamin D, and amino acids.

“While we advocate for these to be consumed in the diet where possible, additional select prescription of these as nutraceuticals (nutrient supplements) may also be justified,” Dr Sarris said.

Associate Professor Felice Jacka, a Principal Research Fellow from Deakin University and president of the ISNPR noted that many studies have shown associations between healthy dietary patterns and a reduced prevalence of and risk for depression and suicide across cultures and age groups.

“Maternal and early-life nutrition is also emerging as a factor in mental health outcomes in children, while severe deficiencies in some essential nutrients during critical developmental periods have long been implicated in the development of both depressive and psychotic disorders,” she said.

A systematic review published in late 2014 has also confirmed a relationship between ‘unhealthy’ dietary patterns and poorer mental health in children and adolescents. Given the early age of onset for depression and anxiety, these data point to dietary improvement as a way of preventing the initial incidence of common mental disorders.

Dr Sarris, an executive member of the ISNPR, believes that it is time to advocate for a more integrative approach to psychiatry, with diet and nutrition as key elements.

“It is time for clinicians to consider diet and additional nutrients as part of the treating package to manage the enormous burden of mental ill health,” he said.

Counseling for the NEW YEAR

Thinking about seeking counseling for the New Year’s Resolutions you made?
Four Simple Strategies for Improving Mental Health
Every year, many of us resolve to improve our health — by losing 10 pounds, hitting the gym more often or quitting smoking. All are valuable goals. But our mental health also deserves attention.
“Your mental health is crucial to your well-being and happinessIf you are not mentally healthy, it will take a bodily toll,” says Jon Allen, PhD, a senior psychologist at Menninger. He adds that physical and mental health are inextricable — for example, lack of sleep is associated with depression, increased stress and anxiety, and exacerbates existing mental illness. On the flip side, exercise helps improve mood and can lift depression.
To improve your mental health, Allen recommends a “body first” approach, which includes getting enough sleep, eating a healthy diet and exercising regularly. And we can do even more to improve our mental well-being. Here are some simple strategies that can make a significant impact on your mental health this year.
  1. Accept what we can’t change. This time of year, we make lofty resolutions and seek quick changes to fix our problems, setting ourselves up for failure (think of gyms packed full in January, but empty by February). Our time might be better spent cultivating acceptance of what we can’t change, like a big city’s traffic jams, or a perceived physical flaw, says psychologistThomas Ellis, PsyD, ABPP, Menninger’s director of Psychology. “Very often positive mental health involves coming to terms with our weakness and shortcomings, and accepting that none of us is perfect,” Ellis says. It’s not easy, he admits, and requires practicing mindfulness, and learning to live in the present moment.
  2. Develop a commitment device. If you do decide to make a change, automate it with acommitment device — a way to lock yourself into an action and help you meet your goals. Clients in Menninger’s Pathfinder program, a community re-integration program, often use this technique to incorporate mentally healthy behaviors in their lives. For example, clients who want to commit to an exercise plan may have a friend come pick them up for workouts, saysBrad Kennedy, director of Rehabilitation Services. “We also have some clients who participate in an early morning meditation group at work. They keep their work clothes at work, to compel them to come into work early and attend the group, instead of sleeping in.”
  3. Spend time near someone your trust. “Research shows that just being in the presence of someone we trust is the most powerful way to reduce distress,” Allen says. Most advice to improve mental health focuses on individual efforts at self-regulation — exercising, meditation, relaxationAlthough such methods are very important for all of us, “they are not as effective asinterpersonal regulation of stress. We do our best when we outsource our stress regulation to trusted companions and confidants.” For people who don’t have strong relationships, Allen says a good way to forge connections is to join a structured group, such as church or community group, a club organized around a hobby or interest or a 12-step group or support group for people struggling with substance abuse or mental illness. A trained therapist also can provide guidance on building and nurturing relationships.
  4. Find a purpose and spend time nurturing it. Philosophers throughout the ages, including Freud, the father of psychoanalysis, have singled out love and work as central to good mental health. The same holds true today. Love doesn’t have to be romantic; it can be spiritual in nature, or directed toward family, friends or a shared purpose. Allen says work can be done in the pursuit of money, but it doesn’t have to be paid, as long as it is some form of “productive engagement,” such as taking care of family, volunteering in the community or following a creative pursuit. “A sense of purpose is essential to mental health,” Ellis adds. “Patients often talk about a feeling a sense of meaninglessness in their lives. If there is not a sense of meaning and purpose, it is very difficult to be happy.”
Improving mental health is not always easy, Ellis emphasizes, and sometimes it helps to enlist the help of a mental health professional. But progress is within our power. “There is a strong correspondence between the things we do and how we feel. How we process information and how we take action in our lives impacts our mental health. In other words, our biochemistry is not fate. There are ways we can work through adversity and feel better.”



Megan at TipsyWriter offers 4 Fun Facts on why hugs are so great.


Uptown Dallas Counseling provides therapy for depression and anxiety.  For appointments for Cognitive Behavioral Therapy, Contact Holly Scott at


Depression & Humor: Can they go together?


mental illness

Ruby Wax

Comedian and actress Ruby Wax gave a TED talk where she spoke about her struggles with depression.  She used lots of comedy mixed with some serious science and statistics about depression.

According to the World Health Organization, 1 in 4 people will experience a mental health issue at some point in their lives, but two-thirds will never seek help from a professional. Even when you isolate the U.S. population, the numbers are the same.

If you are suffering from depression or other type of mental illness, seek help from a professional.  You are not alone.  You do not have to go through this alone.

TED talk by Ruby Wax on Mental Illness



31 Days of Kindess

Author and speaker Ryan Avery started a 31 Days of Kindness campaign. imgres Mr. Avery believes after 31 days, your brain will be rewired to continue daily random acts of kindness without any specific thought about the behavior.  I am on board to try!

Smiling Depression: A New Phenomenon

Smile Cloud Uptown Dallas CounselingWhat happens if you force yourself to smile when you are feeling sad?  A relatively new mental health diagnosis is “Smiling Depression.”  The symptoms of Smiling Depression are the same as Major Depressive Disorder, with ONE MAJOR DIFFERENCE.  People with this disorder APPEAR happy to others.  They often laugh, smile, have energy, and are socially engaged.

Smiling Depression is hard to diagnose because the person often only admits the symptoms to themselves.  They suffer in silence and only show symptoms when they are alone.  Symptoms of depression include:

  • Difficulty concentrating, remembering details, and making decisions
  • Fatigue and decreased energy
  • Feelings of guilt, worthlessness, and/or helplessness
  • Feelings of hopelessness and/or pessimism
  • Insomnia, early-morning wakefulness, or excessive sleeping
  • Irritability, restlessness
  • Loss of interest in activities or hobbies once pleasurable, including sex
  • Overeating or appetite loss
  • Persistent aches or pains, headaches, cramps, or digestive problems that do not ease even with treatment
  • Persistent sad, anxious, or “empty” feelings
  • Thoughts of suicide, suicide attempts

Smiling Depression often adds serious complications to the symptoms above, which may be:

  • thinking you are a loser.
  • Thinking you have no value
  • Feeling that your ability is inferior compared someone else.
  • You feel guilty for everything.
  • Always angry and not satisfied.

Typically, a person with smiling depression is afraid to admit to others they are suffering because they see depression as a weakness.  One of the most effective ways to help people with this type of depression is the destigmatization of mental illness.  As we work to make mental illness more public and take away the shame associated with the diagnosis, people with Smiling Depression will feel safer to seek help.

Chloe Lambert writes about the experiences of some people with smiling depression here: