boost mental health

Boost Your Mental Health Right Now

How to Boost Your Mental Health Right Now

Mental health is about your general psychological state. It determines the way you perceive yourself and how you handle daily challenges in your life. The outbreak of the Covid-19 pandemic has impacted the mental health of many individuals. With the lockdowns and loss of jobs, many individuals have suffered mentally. Whereas seeking professional help is necessary, there are ways you can boost your mental health right now.

Here are habits to boost your mental health right now.

1. Exercise

Studies have shown that the human body produces stress-soothing and mood-lifting endorphins before and after you exercise. For this reason, exercises are considered a powerful tool against depression, anxiety, and stress. Create some time to have simple exercises daily to boost your mental health.

nutrition2. Eat Healthy Foods

The food you consume plays a major role in nurturing your body and brain. Consuming carbohydrates in low quantities boosts serotonin, a substance that has a soothing impact on your mood. Taking foods rich in protein boosts tyrosine, norepinephrine, and dopamine that make you alert. Ensure you also consume vegetables, fruits, and foods rich in Omega-3 as they enhance mood and revive the brain cells structure.

3. Get Enough Sleep

Studies have revealed that lack of enough sleep has a negative impact on your mood. Make it a habit to go to sleep at a specific time daily, and ensure you switch off lights to get better sleep. Avoid habits that can hinder you from getting enough sleep, such as drinking coffee before going to bed. Getting enough sleep means your brains will function properly and thus boost your mental well-being.

4. Think Positively

The way people think about themselves has a big impact on how they feel and behave. If people think and perceive their lives negatively, they will have experiences that align with their thoughts. Therefore, having positive thoughts about yourself can boost positive energy and help you boost your mental health.

Overly, it is your responsibility to take care of your mental health. Even though life is difficult at times, developing positive habits that boost your moods and feelings is necessary. Always create time to exercise, eat healthy foods, get enough sleep, and think positively about life. In the end, you will boost your feelings and your mental well-being.


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Ease Irritability

Tips to Ease Irritability

Must-Know Tips To Ease Irritability

Irritability not only disrupts your mental balance, but it also escalates to other areas, eventually reaching everything and everyone around you.  It’s best to stop it as it surfaces. Mild cases often require little habitual changes such as fortifying your diet or assimilating exercise. Here are some ways you can casually ease irritability in your life.

· Address the source

The best way to ease and treat irritability is to address the underlying cause. The majority of persons experience irritability in one way or another through external factors such as drugs, medication, or stressful environments. However, the genesis of annoyance may initiate from other bodily reactions like infections and hormone misalignment. Often, once the underlying cause is addressed, irritability dissipates, and only a minuscule amount of supportive treatment is needed. Denial sneaks in, and acknowledging the actual cause may go amiss from time to time, so it’s best to be honest with yourself. Take some time to assess, address, and then seek help if necessary.

· Declutter your environment

One way to get stress out of mind is to address the mess out of mind. It’s subtle, but cleaning your environment offers a session of micro-therapy and can often uncover a lot of entanglements hidden beneath your physical and mental space.

· Exercise

It is no secret that irritability and boredom can stem from a lack of movement. Rigorous movements alleviate mental pressure, balances the hormones along with cleansing the body of unwanted matters. Exercise kicks your endorphins into gear, allowing this ‘feel-good sensation’ to circulate your biological structure for some time. So one free solution to your annoyance is scheduled exercise, get out and get moving to ease irritability. 

irritable 1· Reduce caffeine or alcohol

Any form of stimulatory substance overuse damages the immune system, compromises the nervous system, and can cause mental disturbance over time. For example, caffeine affects the body and generally causes irritability after the stimulation has ceased, even in the substance’s absence (withdrawal symptoms). Alcohol compromises the immune system, starves the brain of essential nutrients, and dehydrates the body but makes you feel good while doing it. You stem to gain more natural strength when you reduce caffeine or alcohol dependence. 

These are trying times as well during COVID-19, one could see how much more irritable they are due to the constant ups and downs of this pandemic.  Give yourself grace and know that we will get through this.  If you need any help, we are here.

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Why Do We Worry?

Why Do We Worry?

Worrying is thinking about something that may happen in the future that we have no control over, or the outcome will have a negative impact on our lives. It is attempting to solve problems that present itself. Thoughts of worry are triggered by feeling helpless and out of control. We should often ask ourselves “Do I have control over this?” when we are worrying about something.

Constant worrying can lead to anxiety. Anxiety is the feeling you have when you are apprehensive and stressing out about something. Anxiety is triggered by worry.


Having concern and anxiousness about certain situations is a part of human nature. We all have feelings of anguish and thoughts of misgivings about something. Those thoughts do not have to be significant or traumatic. We often express concern about very minute things which cause us to feel anxious.

Worrying is tied to control. When we are presented with a problem, we mentally try to solve it. Worrying occurs when the problem has no solution or a negative outcome. There are things in life we have no control over, such as the weather and the passage of time. Frequently we experience anguish over these things when, in reality, we can do nothing to control them.

Worrying is also tied to feelings of helplessness. When things happen, that makes us feel that we are unable to affect the outcome; these feelings can cause a great amount of worrying.

How can I stop worrying? 

There are some things you can do to reduce the amount of worrying. Whenever thoughts of concern enter your head, ask yourself, “Do I have control over this?” Contemplate that answer. Once you have determined the answer to that question, the key to reducing the amount of worrying that occurs is to accept the answer no matter what it is. This, of course, is easier said than done. Acceptance of things takes an incredible amount of willpower and control.

Worrying is a part of life. There is no way to eliminate worrying altogether, but you can reduce the amount of worrying you do by controlling your thoughts and reactions.

If you or someone you know needs help with stress or anxiety, please reach out to us.

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Pre-surgical psychological evaluation

Why do I need a Pre-Surgical Psychological Evaluation?

Why do I need a pre-surgical psychological evaluation?

Having surgery is never an easy undertaking. This is truer today due to the requirement of some patients needing pre-surgical psychological evaluation prior to any procedure considered crucial, including bariatric operations, amputation, or any type of transplant. One of the main reasons why is due to these can be high-priced surgeries for insurance companies, so the insurance wants to ensure the proper steps are taken. A patient that needs any type of major surgery usually needs to make life changes, as well as decrease the number of resources that they rely on. The process of evaluation involves an in-depth interview process, health background history, and monitoring. The pre-surgical evaluation is also used to discuss these important areas that may be of concern.

History of Mental Illness

If a patient does not have sufficient pre-surgical care for their mental illness, then a major surgery may be out of the question. Also, any type of procedure could easily spark their mental disorder whether it’s a mood swing or something more severe. Having patients fully educated with expectations will help prevent them from falling back into their old ways. This is why it is important to have psychological evaluations because a patient with an unstable mental capacity will not be an ideal choice to undergo a major operation.

Substance Abuse

If a patient has been abusing substances, then they will obviously not be the greatest choice to have surgery. An exception to this is only if they are under treatment for their abuse. As a patient is being evaluated during their pre-surgical evaluation, a motivational technique will be able to lead the sufferer on the road towards recovery.

Adhering to treatment involves many steps in order to be successful.  Treatment might include changes in their lifestyle, adhering to proper medication use, and constant continued monitoring. It is important that a complete medical history is obtained that shows the patient complying with all required appointments, medicines, and any other relevant directions.

Pre-surgical psychological evaluation

Overall Coping Abilities

Devise a way to discover if any resources have been used as part of their overall coping ability towards stress while giving a pre-surgical psychological evaluation. If it is discovered that the patient utilizes unsophisticated mechanisms for defense while undergoing stress, then it may show an underlying disorder that may disqualify them as a surgical patient.

These are just a few reasons on why some surgeries may need a psychological evaluation.  Talk to your surgeon today to find out if one is needed for your surgery.

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Children tested for ADHD?

Should I Have My Child Tested for ADHD?

Should I have my child tested for ADHD?

While a professional must diagnose Attention Hyperactivity Disorder in children, many parents notice signs and symptoms of the condition at home that often leads them to this doctor’s appointment and diagnosis. Parents often wonder if their child is simply growing up or if ADHD is the culprit of their behavior. Schedule an appointment if there is concern that your child may suffer from ADHD. Proper, timely treatment improves behavior, grades in school, relationships with other people, and offers many other benefits for children and parents and family members who are suffering from ADHD. if you notice any of the signs of ADHD in children below, schedule an appointment with the pediatrician for psychological evaluations and other tests.

– Constantly in motion, won’t sit down

– Disruptive in school, always talking

– Squirms and fidgets in their seats

– Easily distracted

– Interrupts other people

– Does Not finish tasks

Most children exhibit one or more behaviors above now and again. It is a normal part of being a kid and growing up. Most kids ‘grow out of it’ over time. But, some children and their behaviors cannot be overlooked and won’t simply go away over time. When the behaviors interfere with school, relationships, or cause parents to feel frustrated and overwhelmed due to its frequency, its cause for concern. Schedule an appointment with a pediatrician if there are any concerns. It is better to get a diagnosis and begin treatment than to allow the behaviors to continue negatively impacting life.

Children tested for ADHD?ADHD in Children: Psychological Evaluations

Doctors use a variety of information and tests to diagnose ADHD since there is not one specific test that can do the job. Most pediatricians work with a broad range of people who are regularly involved in the child’s life, including psychologists, parents, and teachers from school. A child must have six characteristics of ADHD to receive a diagnosis. Psychological evaluations are an important part of the ADHD diagnosis process. It provides doctors with a myriad of information that can help them better treat the child’s condition. The characteristics must have impacted the child/family for a period of six months or longer.

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a brief history on forensic psychology

A Brief History on Forensic Psychology

A Snapshot Of Forensic Psychology’s History

Over the last decade, forensic psychology has become more popular in crime cases and life in general. By merging psychology with the legal system, we get a scope inside the minds of others and what causes them to act in certain ways. For centuries, this has been one of the broadest fields of study. Psychologists can be found in environments such as prisons, juvenile detention facilities, elementary schools. There are also licensed professionals who also have practices for general psych needs and services. A brief history on forensic psychology will highlight some of the field’s turning points and influences.

The Early Studies Of Psychology

In the late 1800s, Wilhelm Wundt established his first laboratory in Germany. His early work created a foundation for future psychologists to carry the studies forward. James Cattell was one of the successors to Wundt. While a professor at the University of Columbia, he challenged his classes mentally through lectures and psychological evaluations; determining that psychological evaluations could be complex in the courtroom. This theory would be taken a step further by Alfred Binet. By replicating previous studies on the subject, Binet used intelligence testing to find correlations between psychology and criminal law. This included testing the witness’s recollection of events and information. The psychologist determined that emotions can influence the accuracy of a witness’s testimony. These results motivated the psychologist to create the first applied psychology journal.

a brief history on forensic psychologyPsychology In Criminal Trials

During 1896, Albert Notzing gave a court testimony during a murder trial discussed suggestibility. The psychologist states that psychological evaluation can create bridges to a witness’s testimony. Less than 20 years later, a German psychologist named Hugo Munsterberg wrote a book advocating the use of forensic psychology throughout all legal systems. He believed that common applications warranted by psychology in everyday life is the basis on which forensic psychology is built.

Increase Of Psychology’s Popularity

After World War II, the field of psychology saw a significant increase in popularity. Inside courtrooms, psychological evaluations became common and psychologists were frequent expert witnesses. The turning point for the field came during 1954. Brown v. the Board of Education saw numerous psychologists testifying; proving to be credible witnesses based on their expertise about the subject. A brief history of forensic psychology illustrates growth in psychology over the past few decades.

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violence risk assessment

Violence Risk Assessments: Why they Work!

So what exactly are Risk Assessments? 

There are so many facets to mental health. Some are definitely genetic, and others are environmental. There are inherited diseases, symptoms, and behaviors. The fact remains is that we care about humanity, and have been developing ways to help those who are violence-prone. When a patient or client appears to be violence-prone there is a beneficial tool that evaluates such individuals. After all, the key is to get to the root of violence-prone individuals and understand the causation. Now, violence risk assessments are utilized by health care providers to establish a common frame of reference. One major focus is to employ psychological evaluations, with a view toward whether the patient might be at risk to be combative, employ assaults, or homicide. There is a scale that evaluates the degree of danger.

Now, it is imperative to note that some of the assessment tools might be difficult to use in an emergency room situation. Often, there is no time to start lengthy psychological evaluations. Another factor is that in an emergency department setting, the medical history of a patient might very well be unavailable!

What is the call to action?  Everything comes together with a plan.

It is with medical wisdom that one understands risk assessments are not a substitute for clinician gestalt. However, they do perform a valuable insight into patient diagnosis and mental health improvement. One must be aware that psychological evaluations and violence risk assessments do take time, and are not intended for imminent risk. The intention of risk assessments is to prevent future happenings and the potential for problems! Remember the old saying, an ounce of prevention is worth a pound of cure? It is true with universal precautions, and it is true in wholesome mental health situations. If a potential problem is helped early on, the assessments are worth their weight in gold!

Be aware of what to look for in problematic patients. 

When checking out a patient for behaviors, it is an observational duty to be alert concerning an individual’s indicators such as:


violent threats





destroying property

violence risk assessmentThese traits are informational indicators to help with the evaluations. Remember, when dealing with risk assessments, and the prone to violence, every patient should be treated with respect, care, and professionalism. One never knows the complete picture of what a person has gone through, what is part of their DNA inheritance, and what is environmental. In the end, these assessments do help in a positive way, to diagnose with a view toward good mental health, and happy life. Risk assessments can identify those at risk before a terrible event takes place and help provide treatment.

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Sex offenders evaluations

What You Need to Know about Sex Offender Evaluations

What Are Sex Offender Evaluations?

Sex offender evaluations are specific psychological evaluations and have become increasingly important in recent years. While law enforcement and the general public have become more aware of, and better equipped to combat sexual assault, this gives rise to other problems. There are now a higher number of sex offenders going through the legal system. As such, systems to identify, evaluate, track, incarcerate, or rehabilitate these individuals, are still being developed and refined. Exact policies differ from state to state, however many states now put non-violent or low-risk offenders in mental health facilities to help the rehabilitation process.

Unfortunately, the rate of recidivism is higher among sex offenders than it is for other types of criminals. As such, care needs to be taken when allocating resources to their confinement or rehabilitation. This is where sex offender evaluations come in.

How it works

Trained forensic psychologists use these evaluations to identify and record critical information about each offender. This information contributes to a number of larger databases which various law enforcement and legal agencies use to record or track information, and allocate resources more effectively.

The forensic psychologist’s primary goal during these psychological evaluations is to determine the risk of recidivism, danger to the community, competency, and criminal responsibility. All of this information helps to determine if an individual will be placed on his or her state’s sex offender registry. Any other data from these psychological evaluations will be recorded so that it is available to any number of legal or law enforcement agencies.

Sex offenders evaluations

In legal terms, competency refers to an offender’s ability to stand trial. It is determined by a person’s ability capacity to understand court proceedings and effectively consult with their legal counsel. The specifics to legal competence are dependent on the situation and the severity of the charges.

Criminal responsibility refers to the accused’s mental state at the time of the crime. This information helps determines whether they were in control of their actions and thus legally culpable.

The term recidivism defines a released offender’s chances of being convicted again for the same type of crime. This number is higher for sex offenders, who often have some sort of psychological element that motivates or reinforces their behavior.

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Child custody evaluation

Child Custody Evaluations Do’s and Don’ts

Child Custody Evaluations

A child custody evaluations can be a daunting experience, but as parents, it’s vital to maintain a level head and act in the best interest of the child. The whole evaluation process can be intimidating, and the notion of an unfavorable custody agreement is outright scary. This can lead parents to act in ways that may actually undermine their efforts and end up with a worse agreement than if they had played by the rules. To help you get the best custody agreement possible, here are some of the most important do’s and don’ts to keep in mind.

Custody Evaluations Do’s:

  • Be honest: By being honest and forthright with your evaluator, you’re showing them that you’re dedicated to reaching the best solution for the child. The child’s welfare is what they care about most, so if they see that you genuinely care, they are more likely to make a positive evaluation. When they ask a question, just tell the truth. Even if you think the truth will make you look bad, it will make you look much better than a lie would.
  • Focus on the child’s well-being: Put the child’s happiness and safety above all else. You may have some gripes with the other parent, but the child likely doesn’t feel the exact same way, and the evaluator certainly doesn’t have that bias. When speaking to the evaluator, stay on the subject of the child. It may be tempting to preach your case, but to the court, this isn’t about you, and they owe you no favors.
  • Be prompt with any paperwork and requirements: Now is not the time to procrastinate. If they need a document, get it to them ASAP!
  • Understand that the other parent has a role in the child’s life: The legal system is geared towards giving each parent as much access to their children as they deem possible, so be sure to understand this as you move through the process.

Child custody evaluation

Custody Evaluations Don’ts:

  • Speak poorly of the other parent: While it’s fine to voice your concerns, stay on topic, and mention any problems you may have when appropriate. They don’t want to hear bias.
  • Coach the kids: If you coach the kids to answer a certain way, the evaluator will know, and it will not help your case!
  • Miss appointments: The evaluator is busy, and they have better things to do than wait for you. Nobody likes having their time wasted, and blowing them off at such a critical time will not reflect well on you.
  • Stray from any legal orders or judgments: They want to see that you’re a team player. If you won’t follow the court’s orders, they won’t want to work with you.

No matter how it all turns out, don’t panic if it doesn’t go the way you want it to. This is a trying time, and negativity will only make things worse. You will have a chance to revisit the custody agreement in the future. In the meantime, do what they say. If you show them that you’re willing to follow their orders, it will reflect well on you. At the end of the day, the child is what matters most, and the legal system’s objective is to ensure that the child’s needs are met.

Learn more about the services offered at Gale Forensic Psychology by clicking, here.
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