June 2023 - Dr. Aster Newsletter Cover Photo

Help Raise Awareness for PTSD – Dr. Amanda Aster-McKenna, Psy.D – Montclair NJ Licensed Psychologist

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Help Raise Awareness for PTSD - Dr. Amanda Aster-McKenna, Psy.D - Montclair NJ Licensed Psychologist

June 2023 Newsletter

The Montclair Therapist - Dr. Amanda Aster-McKenna, Psy.D - Licensed Psychologist in Montclair NJ

Dear Readers,

 

My aim of this month’s newsletter is to highlight two important facts: 1) that June is dedicated to National PTSD Awareness Month, and 2) that I will be away on maternity leave from 06/03/2023 through 10/01/2023.

 

June is National PTSD Awareness Month

There are many ways that we as a community can help support National PTSD Awareness Month, such as raising awareness, spreading the word, having a full understanding of what PTSD is (and isn’t), and getting support if needed.

 

Facts about Post Traumatic Stress Disorder (PTSD)

Did you know that at present there is an estimated 12 million people living in the United States suffering from Post Traumatic Stress Disorder? Anyone struggling with symptoms of PTSD (e.g., re-experiencing symptoms, avoidance of internal and external reminders, changes in mood and cognition, increased reactivity and hyper-vigilance), whether they are a Uniformed Service Professional, an active or retired Veteran, and/or a civilian survivor of sexual/physical assault, a serious car accident, a natural disaster, or any other event experienced as traumatic, needs to know that evidence-based treatments (e.g., Prolonged Exposure Therapy, Written Exposure Therapy, Cognitive Processing Therapy, Trauma-Informed Acceptance and Commitment Therapy) really do work and can lead to a better quality of life. Let us join in spreading the word that PTSD is real; treatment is available, effective, and accessible; and most importantly, recovery is possible!

 

How to raise awareness for PTSD

Below is a PTSD Awareness Month calendar provided by the Veterans Affairs that offers 30 ways to raise PTSD awareness, one for everyday during the month of June. Would you be willing to commit at least one day this month to raise awareness?

Source: https://www.ptsd.va.gov/understand/awareness/docs/PTSDAware_Calendar.pdf

How to get screened for PTSD

Additionally, June 27th, 2023 is PTSD Screening Day. If you or someone you know has experienced a traumatic event and is/are having negative adverse consequences as a result, consider taking this 5-question screener:

I am going on Maternity Leave! Here are some helpful resources while I am away:

Furthermore, I wanted to inform my readers that I am expected baby #2 come July 2023. That said, I will be taking maternity leave from approximately Saturday June 3rd, 2023 through Sunday, October 1st, 2023, with an anticipated return-to-work date of Monday, October 2nd, 2023. During this incredibly special time, I will be focusing on integrating this new little one into our family, bonding with her, starting a routine with her and her brother Reggie, who will be 3 in August, and her big sister Tara, who just turned 12 years old in May. With this new addition, I will be taking a break from writing monthly newsletters, and will resume once I am back to work!

In the interim, I have provided recommended workbooks and mindfulness/meditation practices to utilize, if interested. Please note that I am not affiliated with any of the below resources, nor do I receive any commission if you decide to purchase any of the below products. I use these resources in my own practice and my hope in sharing is that you will find them as helpful as I do!

“Learning to Thrive: An Acceptance and Commitment Therapy Workbook” written by Giulia Suro, Ph.D.

2. Practice Mindfulness from your Smartphone

Click icons to go to website:

3. Formal Meditation Practices

Dr. Kristin Neff – Self-Compassion: https://self-compassion.org/

Source: https://self-compassion.org/self-compassion-practices/#guided-practices

Here are some resources in case of emergency:

If at any time during Dr. Aster-McKenna’s maternity leave, you or someone you know is experiencing a true psychiatric emergency (e.g., having intense thoughts of hurting himself/herself/themselves, hurting someone else, seeing things or hearing things that other people cannot see or hear, experiencing severe intoxication or withdrawals from substance use) please stop what you are doing and call 9-1-1, go to your nearest emergency room, call the National Suicide Prevention Lifeline (988), and/or text “HOME” to the Crisis Text Line (741741).

Below is a list of nearby hospitals for you to contact should you need immediate assistance:

Emergency Rooms

Psychiatric Emergency Screening Service

Our hospitals have state-designated emergency screening services in the Emergency Rooms. Crisis intervention, stabilization and treatment are all provided. Mobile outreach to all area residents experiencing acute psychiatric distress and traumatic incident debriefing are provided as well. Services can be accessed through the PESS Department by calling toll free 866.904.4474.

​Hospital​Hospital24-Hour Hotline
​St. Barnabas Emergency Room94 Old Short Hills Rd, Livingston, NJ 07039973-322-5181
​Clara Maass Medical Center1 Clara Maass Dr, Belleville, NJ 07109973-844-4357
​Newark Beth Israel Medical Center201 Lyons Ave, Newark, NJ 07112973-926-7444
Jersey City Medical Center355 Grand St, Jersey City, NJ 07302866-367-6023
Monmouth Medical Center300 Second Ave, Long Branch, NJ 07740732-923-6999
Monmouth Medical Center South600 River Ave, Lakewood, 08701866-904-4474
732-866-4477
RWJ University Hospital Rahway (AES)865 Stone St, Rahway, NJ 07065732-381-4949
732-499-6165
Saint Clare's Psychiatric Emergency Unit50 Morris Ave, Denville, NJ 07834973-624-6150
973-625-6160

Thank you so much for your cooperation and understanding during this time period.

For now, please be well and stay safe!

*Peace, Love, & Fierce Acceptance*

Dr. Amanda Aster-McKenna, Psy.D.

(She/Her/Hers)

NJ Licensed Psychologist #5888, Private Practice, Montclair, NJ

Adjunct Professor, Kean University, Department of Advanced Studies in Psychology

Manager, New York City Chapter of the Association for Contextual Behavioral Science

Board Member, Mental Health Association of Essex and Morris

May 2023 - Dr. Aster Newsletter Cover Photo

4 Ways to Observe Mental Health Awareness Month – Dr. Amanda Aster-McKenna – Psy.D in Montclair, NJ

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4 Ways to Observe Mental Health Awareness Month - Dr. Amanda Aster-McKenna - Psy.D in Montclair, NJ

May 2023 Newsletter

The Montclair Therapist - Dr. Amanda Aster-McKenna, Psy.D - Licensed Psychologist in Montclair NJ

Dear Readers,

 

May is Mental Health Awareness Month!

Happy May! As some of you may know, May is a month dedicated to acknowledging our own Mental Health in an effort to spread the word that our mental health is something we should all care about, not something to be stigmatized for. Mental health awareness this month is represented by a green ribbon.

4 Ways to Observe Mental Health Awareness Month:

1. Take care of yourself!

We are all human beings and vulnerable to pain and suffering, so when your own mental health acts up, ask for help.

 

2. Take care of your loved ones.

Stay in touch with friends and family. Offer support when they are in need.

 

3. Talk about mental health.

One of the very best ways to celebrate Mental Health Awareness Month is to engage in micro and macro acts that decrease the stigma and share with others that mental illness is real, treatment is available, and recovery is possible! The more we talk about it, the more normalized it will become.

 

4. Go out in nature.

Spending time in nature is linked to many positive mental health outcomes including improved focus, lower stress levels, and a sense of connection to yourself, community and purpose.

 

Mental Health Resources

Below are 24/7 Mental Health Resources should you or a loved one need help offered by Mental Health America:

 
1. MHA Screening: Online screening is one of the quickest and easiest ways to determine if you’re experiencing symptoms of a mental health condition. Our screens are free, confidential, and scientifically validated.
 

2. 988 Suicide & Crisis Lifeline: The 988 Lifeline provides 24/7, free, and confidential support to people in distress – you don’t need to be suicidal to reach out. Call 1-800-273-8255 to be connected with a crisis counselor. Crisis counselors who speak Spanish are available at 1-888-628-9454.

3. 988 Textline: When you text 988, you will complete a short survey letting the crisis counselor know a little about your situation. You will be connected with a trained crisis counselor in a crisis center who will answer the text, provide support, and share resources if needed.
 
4. Crisis Text Line: If you prefer texting to talking on the phone, text MHA to 741-741 to be connected with a crisis counselor who will help you get through your emotions.
 
5. Warmlines: Warmlines are staffed by trained peers who have been through their own mental health struggles and know what it’s like to need someone to talk to. Visit here for more information on warmlines.
 

Improve Your Mental Health in 31 Days

Here you will find a calendar for the month of May dedicated to 31 ways to make the world around you work for your mental health, provided by Mental Health of America:

Source: https://mhanational.org/sites/default/files/MHM/Toolkit-2023/2023-MHM-Toolkit-Images-Separate.pdf

How willing are you to engage in one small act a day during the month of May to honor Mental Health Awareness Month, and take a stance to end the stigma and increase conversation that we are all human beings who experience pain and suffering? This is not something to be embarrassed or ashamed of, but rather, something to be normalized and shared in a compassionate and empathetic way!

As an aside from this month’s important content, in my line and work with a passion for mental health, I love connecting with others to bring resources and support to our community. If you are interested in collaborating content, please feel free to email me at [email protected]. Thanks!

If you would like to sign up for my monthly newsletter, please email [email protected] to be added to the mailing list or enter your email address below.

 

*Peace, Love, & Fierce Acceptance*

Dr. Amanda Aster-McKenna, Psy.D.

(She/Her/Hers)

NJ Licensed Psychologist #5888, Private Practice, Montclair, NJ

Adjunct Professor, Kean University, Department of Advanced Studies in Psychology

Manager, New York City Chapter of the Association for Contextual Behavioral Science

Board Member, Mental Health Association of Essex and Morris

April 2023 - Dr. Aster Newsletter Cover Photo

6 Resources to Help Overcome Alcohol Abuse – Dr. Amanda Aster-McKenna – Psy.D in Montclair, NJ

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6 Resources to Help Overcome Alcohol Abuse - Dr. Amanda Aster-McKenna - Psy.D in Montclair, NJ

April 2023 Newsletter

The Montclair Therapist - Dr. Amanda Aster-McKenna, Psy.D - Licensed Psychologist in Montclair NJ
 

Dear Readers,

April is a time to honor Alcohol Awareness Month

Alcohol Awareness Month started in April of 1987 as a way to draw attention to the causes and deleterious effects of alcoholism to help individuals, families, and communities deal with problematic drinking. One of the biggest endeavors of Alcohol Awareness Month is to reduce the stigma that continues to surround alcohol and other substance abuse in general. Denial is an incredibly common trait among those struggling with alcoholism, for those that love the ones who struggle.

Alcoholism in the United States

A few stats on the prevalence of alcohol abuse & addiction in the U.S.:

    1. In a study conducted in 2018, an estimated 14.4 million American ages 18+ met criteria for Alcohol Use Disorder according to the DSM-5 (Diagnostic and Statistical Manual-5th Edition)
    2. Across the nation, 26.45% of individuals 18+ reported engaging in binge drinking in the past 30 days (~4 drinks/women & ~drinks/men in a 2-hour time span)
    3. 6.6% engaged in heavy alcohol use defined as “binge drinking on 5 or more days in the past month”
    4. Yearly, an estimated 88,000 people die from alcohol related causes (i.e., alcohol impaired driving fatalities; alcoholic liver disease; Korsakoff Syndrome, etc.)

What does this mean?

These numbers tell us that alcohol use and abuse continue to impact our society, and addiction awareness is necessary in order to protect ourselves and those we love. If you or someone you know is struggling with alcohol abuse or addiction, please know that treatment is available and recovery is possible. The first step in creating change is to reduce the stigma, and acknowledge an unhealthy relationship to alcohol.

It’s okay to seek help!

Below are some useful resources for yourself or someone you love that is struggling with alcohol use:

1. “Two Pillars of Recovery” Workbook

“The Two Pillars of Recovery” workbook by Dr. Geoff Kane centers on two key actions for achieving lasting sobriety: “Keep your distance” from addictive substances and triggers, and “Ask for help” by seeking support from others. These principles, derived from Kane’s extensive experience in addiction treatment, are based on practical wisdom and neurobiological insights. The workbook provides exercises and strategies to help individuals avoid relapse and build positive relationships, essential for overcoming addiction and maintaining recovery

2. “The Wisdom to Know the Difference” Workbook

“The Wisdom to Know the Difference” by Kelly G. Wilson, PhD, and Troy DuFrene is a workbook that uses Acceptance and Commitment Therapy (ACT) to help individuals overcome substance abuse. It emphasizes accepting unchangeable aspects of one’s past and committing to positive actions based on personal values. The book provides practical exercises to support recovery and can be used alongside 12-step programs. By focusing on mindfulness and value-driven living, it aims to aid readers in achieving long-term sobriety and building a fulfilling life free from addiction

3. Sober Support Networks

  • AA (Alcoholic Anonymous)
  • SMART Recovery (Self-Management and Recovery Training)
  • Recovery Dharma

4. Support Networks for Friends/Family:

  • Al-Anon & Alateen
  • SMART Recovery Family and Friends
  • Broken No More

5. Specialized Intensive Treatment for Alcohol Use Disorder

  • Center for Motivation and Change
  • BlueCrest Recovery Center
  • Essex Health and Wellness Recovery Center

6. Individual Psychotherapy

Individual psychotherapy can help with overcoming alcohol abuse by addressing the underlying psychological issues that lead to alcohol abuse, teaching coping strategies for recovery, and replacing unhealthy behavior patterns with positive behaviors. Techniques like Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) can aid in managing stress and triggers, fostering personal growth, and committing to sobriety, ultimately empowering individuals to achieve long-term recovery.

Contact me for support!

If you or someone you know could benefit from a personalized, comprehensive, evidence-based psychotherapy for alcohol or other substance use related disorders, please reach out to me at [email protected], 973-233-5433, or visit my website at www.DrAmandaAster.com. You are not alone and recovery is possible!

 

Fellow Mental Health Professionals: Let’s Collab!

As an aside from this month’s important content, I am deeply passionate about mental health and working with fellow professionals to provide resources and support to our community. If you are a mental health or healthcare practitioner and are interested in collaborating with me on social media content, please feel free to email me at [email protected]. Thanks!

 
 

If you would like to sign up for my monthly newsletter, please email [email protected] to be added to the mailing list or enter your email address below.

 

*Peace, Love, & Fierce Acceptance*

Dr. Amanda Aster-McKenna, Psy.D.

(She/Her/Hers)

NJ Licensed Psychologist #5888, Private Practice, Montclair, NJ

Adjunct Professor, Kean University, Department of Advanced Studies in Psychology

Manager, New York City Chapter of the Association for Contextual Behavioral Science

Board Member, Mental Health Association of Essex and Morris

March 2023 - Dr. Aster Newsletter Cover Photo (1)

6 Tips to Improve Your Sleep Quality – Dr. Amanda Aster-McKenna – Psychologist in Montclair NJ

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6 Tips to Improve Your Sleep Quality -
Dr. Amanda Aster-McKenna - Psychologist in Montclair NJ

March 2023 Newsletter

The Montclair Therapist - Dr. Amanda Aster-McKenna, Psy.D - Licensed Psychologist in Montclair NJ

Dear Readers,

 

Happy March!

In this month’s newsletter, I would like to discuss the “sleep-stress connection” and some recommended behaviors that we can all adopt to promote less stress and better sleep.

Better Sleep Can Lower Stress

It may come as no surprise that there is a direct correlation between overall mental health, including the amount of stress experienced, and quality of sleep or better yet, our sleep health. In a poll conducted by the National Sleep Foundation in 2022, results demonstrated that lower levels of stress are strongly associated with higher sleep quality. Additionally, results showed that folks who consider themselves to be in better overall health tended to report lower stress levels and better sleep health.

 

Taking a few simple, manageable steps towards achieving healthier sleep can help set you on a more positive path towards less stress and overall well-being. And who wouldn’t want more sleep and less stress?

6 Tips to Improve Your Sleep Quality

Below are some recommended behaviors for you to try on. If they work, I encourage you to adopt them into your daily and nightly routine. Try one, or try them all, first starting with the one that takes minimal effort to begin implementing. Then, feel free to adopt more healthful sleep behaviors as you start to feel more comfortable.

1. Mindfulness of Dinner Time: A light dinner, about 2-3 hours before bed is ideal, so that you have time to fully digest. Restlessness, difficulty falling asleep, staying asleep, and next-day irritability can all occur if you have eaten too late, or too heavy a meal.

2. Mindfulness of Alcohol Intake: Contrary to popular belief, a nightcap before bed actually disrupts your natural sleep and circadian rhythms, which interferes with the ability to achieve deep, healthy sleep.

3. Mindfulness & Relaxation Training: Breathing exercises, meditation, a warm bath, diffusing essential oils such as Lavender and Chamomile, and journaling are all techniques that allow you to wind down from the motion of the day.

4. Mindfulness of Sleep Environment: A darkened; quiet, semi-cool bedroom (between 60-67 degrees Fahrenheit) promotes sleep signals. Perhaps consider earplugs to drain out outside noise, a sleeping mask, and/or room darkening shades to block out excess light. Extra perk if you have the right mattress, pillows, and sheets that best fit your needs.

5. Mindfulness of Screentime: Television, tablets, iPhone, and iPad – you name it – are purposely designed to attract us into interacting with them, but they also signal the stress reaction inside of you. It may be impossible to think about eliminated all forms of screentime from your bedroom, so instead, try resisting their call for attention at least an hour before bed.

6. Mindfulness of Sleep/Wake Cycles: Your mind and body want to naturally sleep and wake up at regular times. You can either chose to fight them, or feed them. If you choose to feed them, commit to a steady rate of regular bedtimes and wake-up times. Yes, even on the weekend, when the kids are having a sleepover at grandma’s house.

Try it out!

Healthy sleep can make us feel better and be able to tackle the everyday challenges of life. What committed action are you willing to engage in today, in the service of promoting healthier sleep, less stress, and overall increased well-being?

 

If you would like to sign up for my monthly newsletter, please email [email protected] to be added to the mailing list or enter your email address below.

 

By the way, if you feel that have gotten any value from these monthly newsletters, please be sure to follow me on Facebook, Instagram, Twitter, and LinkedIn where I share more tips, tricks, guides, and updates several times per week, and feel free to share this newsletter as well on social media to help bring more value to others! I would really appreciate the help as I continue growing and creating change through courage, compassion, and connection with others!

 
 

*Peace, Love, & Fierce Acceptance*

Dr. Amanda Aster-McKenna, Psy.D.

(She/Her/Hers)

NJ Licensed Psychologist #5888, Private Practice, Montclair, NJ

Adjunct Professor, Kean University, Department of Advanced Studies in Psychology

Manager, New York City Chapter of the Association for Contextual Behavioral Science

Board Member, Mental Health Association of Essex and Morris

February 2023 - Dr. Aster Newsletter Cover Photo

6 Activities to Help You Love Yourself More Everyday – Dr. Amanda Aster-McKenna – Psy.D in Montclair

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6 Activities to Help You Love Yourself More Everyday -
Dr. Amanda Aster-McKenna - Psy.D in Montclair

February 2023 Newsletter

The Montclair Therapist - Dr. Amanda Aster-McKenna, Psy.D - Licensed Psychologist in Montclair NJ

Dear Readers,

 

Happy February!

Many of us know this month to sensationalize Valentine’s Day, the day to celebrate the ever-growing bond and love between two people in a romantic partnership. While you will be able to find a great deal of content regarding “Acting with Love” within a couple’s context (check out my IG, Facebook, Twitter, and LinkedIn for more), today I would like to focus on self-love: what it is, why it’s important, and how we can bring it to life.

What is self-love?

Self-love is a conscious choice that requires both intention and willingness to take personal responsibility for your own well-being. The most genuine and enduring love should always be the love you have for yourself. This means not only loving all the positive qualities about yourself, but also the traits that you may perceive as negative or shameful: your fears, perceived weaknesses, peculiarities, past painful experiences, etc. Once you start to allow yourself to love the totality of you wholeheartedly, without reservation, a whole wor;d of possibilities opens up: your relationships improve, your intrinsic validation improves, your confidence & courage improves, and your overall experience of genuine contentment improves.

What does “self-love” mean to you?

This month, I invite you to define what it really means to love yourself, to begin and/or restart your self-nourishing practices, and to push yourself to say and believe the words “I love you” to the one person that deserves to hear it more than anyone – YOU! Below you will find some examples of how to engage in self-love.

6 Self-Love Activities to Help You Improve Your Well-Being

 

1. Nourish with love: Choosing to fill your body with foods that make you feel good, not in an effort to avoid painful emotions, thoughts, or circumstances, but rather in the service of celebrating what your body needs (and maybe even wants)! Enjoy that kale and banana smoothie, and allow yourself to take pleasure in that brownie bottom sundae.

2. Move with love: Moving our bodies reminds us that we are alive and supplies us with endorphins that boost our mood. Choose a few minutes each day to commit to movement – yoga, dancing, stretching, walking, jogging. The key here is not to force movement but to relish in it.

3. Take a day off with love: Choose one day this month to take off and spend this whole day resting to help recover from all of the stressors of the world. This may also include pampering yourself when you need it.

4. Bathe/Shower with love: While bathing, indulge yourself in your favorite soap, turn on your favorite music, light your favorite candle, and simply ease into relaxation.
 
5. Solo trip with love: Even if you don’t love solo trips, pick a day to backpack for an adventure where you can enjoy yourself without the company of others. Perhaps you might take yourself out to eat, go shopping, go to a play or movie premiere.
 
6. Meditate with love: Choose a 5–10-minute span of time each day, either morning, afternoon, or evening, to devote to pure meditation. Simply being. Embarking on an inward journey can teach you more about yourself than anything or anyone ever can. Try out these iPhone apps – Calm, Insight Timer, Headspace.
 

Your February of Self-Love Starts Now!

 

This is your time to treat yourself with kindness, gentleness, compassion, and forgiveness. In fact, Self-Love Day this year takes place on Monday, February 13th, 2023. What action can you commit to doing on this day in the service of loving yourself?

 

If you would like to sign up for my monthly newsletter, please email [email protected] to be added to the mailing list or enter your email address below.

 
By the way, if you feel that have gotten any value from these monthly newsletters, be sure to follow me on Facebook, Instagram, Twitter, and LinkedIn where I share more tips, tricks, guides, and updates several times per week, and feel free to share this newsletter as well on social media to help bring more value to others! I would really appreciate the help as I continue growing and creating change through courage, compassion, and connection with others!
 

*Peace, Love, & Fierce Acceptance*

Dr. Amanda Aster-McKenna, Psy.D.

(She/Her/Hers)

NJ Licensed Psychologist #5888, Private Practice, Montclair, NJ

Adjunct Professor, Kean University, Department of Advanced Studies in Psychology

Manager, New York City Chapter of the Association for Contextual Behavioral Science

Board Member, Mental Health Association of Essex and Morris

January 23- Dr. Aster Newsletter Cover Photo

How to Set a SMART New Year’s Resolution for 2023 – Dr. Amanda Aster-McKenna, Psy.D in Montclair, NJ

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How to Set a SMART New Year's Resolution for 2023 -
Dr. Amanda Aster-McKenna, Psy.D in Montclair, NJ

January 2023 Newsletter

The Montclair Therapist - Dr. Amanda Aster-McKenna, Psy.D - Licensed Psychologist in Montclair NJ

Dear Readers,

 

3… 2… 1… Happy New Year!

As the holiday season is winding down, and we are entering into the new year, many of us have the intention of setting “New Year’s Resolutions.” How many of us, however, have gone full speed the first two weeks of January at changing our behavior to reach our goal, only to fall back into old patterns of behavior shortly thereafter? In this month’s newsletter, I am going to give you some tips and tricks on not only how to initiate behavior change, but also how to maintain and sustain it.

 

Determine Your “Why”

First things first: what is your WHY factor? Why make this resolution now? What is important about making this behavior change? How could achieving this goal, or set of goals, increase your quality of life? Is it in the service of your Physical Health/Self-Care? Family? Friends/Social Life? Intimate Relationships? Community? Spirituality? Work? Education/Training? Recreation/Fun? It’s much easier for us to take action on our goals when they are aligned with what we value and care about most.

 

Set a New Year’s Resolution with a SMART Goal

Next, many of us set grandiose goals that sound great in theory, yet in reality, they may not be that easily attainable, reasonable, or realistic. To narrow down your New Year’s Resolution, it’s helpful to break your goals down into specific steps using the S.M.A.R.T. goal acronym:

    • S: Specific – What do you want to achieve? What does your goal involve? What are you trying to accomplish? When and why do you want to make this goal happen? Look out for any roadblocks that could keep you from reaching our goal, and make plan to overcome them.

    • M: Measurable – Break your New Year’s goal setting into bite-size chunks. Give yourself daily, weekly, and monthly steps to take. Focus on those, and when you accomplish one, tackle the next one. Some questions to ask yourself are: “How long will it take to reach my goal?”, “How do I know when I’ve reached my goal?”

    • A: Achievable/Adaptive – Is it possible? Is this goal likely to improve your life in some way?

    • R: Realistic – Is it realistic? Consider the following factors: time, finances, health, resources, social support, skills

    • T: Timely – It’s important to set a time limit – because you need a finish line! Take that goal of yours, create a plan, and break it all the way down into daily activities, then give yourself a deadline. Planners can be a really helpful tool here – they’ll help you manage your schedule, grow as a person, and crush your goals – no matter what they are.

 
 

“A Year From Now, You May Wish You Had Started Today.” -Karen Lamb

Once you have a set plan with concrete actionable steps to reach your goal that is in line with your values, then next step is to take action. If necessary, you can break your goal down into smaller steps by asking yourself “What is the smallest, easiest step that I can begin with?”

 

Research demonstrates that if you make a public commitment to your goal, such as sharing your goal to a friend, partner, loved one, coworker, etc., then you are much more likely to follow through with it. If you are not willing to do this, then at the very least, make a commitment to yourself. Try it out by filling in the blank:

 

I commit to [write your values-guided SMART goal here]:

______________________________________________________________________________________
 
 

Give Yourself Grace – You Can Do It!

I hope these tips and tricks work in your favor to begin and/or restart acting in important ways in line with your values! Please remember that we are only human and fully capable of error, so if you find yourself veering off course, this is not an indication that you are not capable of achieving your goal. Rather, this is an opportunity for you to practice grace, forgiveness, and compassion with yourself, and to gently guide yourself back on track.

 

Follow Me on Social Media For More Tips!

With all that said, Happy New Year everyone! May 2023 be your best year yet!

 

By the way, if you feel that have gotten any value from these monthly newsletters, be sure to follow me on Facebook, Instagram, Twitter, and LinkedIn where I share more tips, tricks, guides, and updates several times per week. I would really appreciate the help as I continue growing and creating change through courage, compassion, and connection with others!

 

Many thanks!

 

If you would like to sign up for my monthly newsletter, please email [email protected] to be added to the mailing list or enter your email address below.

 
*Peace, Love, & Fierce Acceptance*
Dr. Amanda Aster-McKenna, Psy.D.
(She/Her/Hers)
NJ Licensed Psychologist #5888, Private Practice, Montclair, NJ
Adjunct Professor, Kean University, Department of Advanced Studies in Psychology
Manager, New York City Chapter of the Association for Contextual Behavioral Science
Board Member, Mental Health Association of Essex and Morris
December - Dr. Aster Newsletter Cover Photo

‘Tis The Season – 25 Days of Gratitude Calendar for December 2022 by Dr. Amanda Aster-McKenna, Psy.D

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'Tis The Season -
25 Days of Gratitude Calendar for December 2022
by Dr. Amanda Aster-McKenna, Psy.D

December 2022 Newsletter

The Montclair Therapist - Dr. Amanda Aster-McKenna, Psy.D - Licensed Psychologist in Montclair NJ

Dear Readers,

 

Spread the Holiday Cheer with Gratitude!

We are now deep in the throes of the 2022 Holiday season, and for this month’s newsletter, I’d like to focus on how this Holiday season can be a “Season of Gratitude”. Taken right from Webster’s dictionary, the word gratitude literally means “an emotion of the heart, excited by a favor or benefit received; a sentiment of kindness or good will towards the benefactor; thankfulness”.

 

My Gift to You –
25 Days of Gratitude Calendar to Download and Print

It is well researched that expressing gratitude can help us feel more positive emotions, savor and appreciate our experiences, improve our mental-physical-emotional health, deal with life challenges & adversities, and help us to build and maintain strong relationships. Throughout the month of December, I would like to share with you my own version of an “Advent” Calendar. These are small suggestions for each day of the month of ways that you can cultivate and spread gratitude. Feel free to follow along each day of my “25 Days of Gratitude Calendar” or come up with your own unique ways to demonstrate gratitude this holiday season! Use the “Notes” section to help you keep track of any wins you have this month or any thoughts or feelings that come up as you practice these gratitude exercises.

 

25 Days of Gratitude
Click to Download

Thank You!

Before I conclude with this month’s newsletter, I must share in my own deep gratitude to past, current, and prospective clients for their continued faith in the power of the therapeutic process, and for the very hard & sometimes very challenging work they do both inside the therapy room and outside in their everyday lives. Thank you for trusting me, for trusting the process.

 

If you would like to sign up for my monthly newsletter, please email [email protected] to be added to the mailing list or enter your email address below.

 

*Peace, Love, & Fierce Acceptance*

Dr. Amanda Aster-McKenna, Psy.D.

(She/Her/Hers)

NJ Licensed Psychologist #5888, Private Practice, Montclair, NJ

Adjunct Professor, Kean University, Department of Advanced Studies in Psychology

Manager, New York City Chapter of the Association for Contextual Behavioral Science

Board Member, Mental Health Association of Essex and Morris

November 2022 - Dr. Aster Newsletter Cover Photo

The Holiday Season Is Upon Us – Here’s 8 Tips on How to Avoid Holiday Burnout

by Uncategorized

The Holiday Season Is Upon Us -
Here’s 8 Tips on How to Avoid Holiday Burnout

November 2022 Newsletter

The Montclair Therapist - Dr. Amanda Aster-McKenna, Psy.D - Licensed Psychologist in Montclair NJ

Dear Readers,

 

Season’s Greetings!

Happy November! With the holidays rapidly approaching, I thought I would share some helpful bits of information as we all navigate the complexities of our emotional experiences during “The Most Wonderful Time of the Year”.

 

It’s the Most Wonderful Time of the Year… or is it?

Contrary to societal belief that the holiday season is filled with joy for all, it can actually be a trying time for many, with bouts of depression, sadness, loneliness, anxiety, and stress creeping upon us. While the holiday season does come with excitement and anxious anticipation, for some it also brings potential painful memories and close encounters with toxic relationships that can put stress and strain on the mind and body.

 

“Holiday Who-be What-ee?” – The Grinch

Some sources of stress around the holidays include burnout and exhaustion, setting unrealistic expectations for yourself, strained and conflictual family ties, financial stress, and the emotional toll that comes with memories of past holidays or loved ones lost. While all of this can be true for many, what is also true is that you have the ability to control and manage the amount of stress exerted upon you.

 

8 Tips on How to Avoid and Overcome Holiday Burnout

Read on for some helpful hints to get the most out of “The Most Wonderful Time of the Year”.

1. Acknowledge Your Feelings:

Try not to force yourself to be happy just because it is the holiday season. Grief and sadness are normative emotional reactions when someone close to you has passed on that will not be present during the standard holiday traditions. Open up to all of your feelings just as they are. All feelings are welcome. All feelings are valid.

2. Reach Out:

If you are noticing yourself isolating and feeling lonely, now is the time to reach out to your safe group of peers and family members, your community, your spiritual affiliation, and it may even be a nice time to volunteer to help others in need.

3. Be Realistic:

Let go of the need to have the “perfect holiday experience” and allow the holidays to unfold organically. This takes the pressure off you and offers you an opportunity to pay attention to the simple joys as they come.

4. Set Aside Differences:

Don’t expect long-standing family problems to disappear just because it is the holiday season. Instead, you can reduce the amount of time you plan to spend with difficult family members, let go of past conflicts and resentments, and balance your own needs with your family’s needs.

5. Stick to a Budget:

Be realistic! Do not allow your finances to take a hit in an effort to please everyone. Set a budget, and stick to it. You will be proud of your accomplishment at the end. Alternatives to excessive spending can include donating to charity in someone’s name, giving homemade gifts, and starting a family gift exchange.

6. Learn to say No:

Even if it makes you uncomfortable. This is an important skillset for self-care. Be aware of your own limits, notice when your emotional tank is running low, and press pause, refuel, rest, and regroup.

7. Hang on to Healthy Habits:

While it can be very easy to slip away from our typical routine during the holiday season with the many delicious cookies and sweet treats to choose from, as well as time off from work (for some), do your best to maintain your routine each day. Mindful eating, moderate physical activity, and quality over quantity of sleep are of the utmost importance.

8. Slow Down & Enjoy:

Stay in the moment. Notice what is going on around you through your senses – what do you see? Hear? Touch? Taste? Smell? When not so helpful thoughts creep into your focal point of awareness, say “Thank you mind for that thought” and return your attention back to the people and activities surrounding you. Take quiet time to be rejuvenated. Allow yourself a 10-minute rhythmic breathing exercise, body scan, progressive muscle relaxation, or another meditation of choice.

 

Have a Happy Holiday Season!

Hopefully by following these practical pointers, you might end up enjoying the holiday season even more than you thought you would!

 

If you would like to sign up for my monthly newsletter, please email [email protected] to be added to the mailing list or enter your email address below.

 

*Peace, Love, & Fierce Acceptance*

Dr. Amanda Aster-McKenna, Psy.D.

(She/Her/Hers)

NJ Licensed Psychologist #5888, Private Practice, Montclair, NJ
 
Adjunct Professor, Kean University, Department of Advanced Studies in Psychology
 
Manager, New York City Chapter of the Association for Contextual Behavioral Science
 
Board Member, Mental Health Association of Essex and Morris
October 2022- Dr. Aster Newsletter Cover Photo

October is National Depression and Mental Health Screening Month – Dr. Amanda Aster-McKenna, Psy.D.

by Uncategorized

October is National Depression
and Mental Health Screening Month -
Dr. Amanda Aster-McKenna, Psy.D.

October 2022 Newsletter

The Montclair Therapist - Dr. Amanda Aster-McKenna, Psy.D - Licensed Psychologist in Montclair NJ

Dear Readers,

 

It is so nice to connect with you again! Thank you to those who have offered encouragement and support in my journey of aligning with the greater community towards my personal and professional goal of spreading awareness and decreasing the stigma of mental illness through my monthly newsletters!

What’s New?

 

We are midway through October and this is a month filled with a focus on mental health education and depression awareness. That said, October is National Depression and Mental Health Screening Month. This observance aims to provide education and awareness of the symptoms of depression, the multipath model of the etiology of depression (e.g., biological/biochemical, genetic, psychological, social, socio-cultural influences), gender/age differences in the expression of depression, and gold-standard, evidence-based treatment options for depression tailored to the individual’s own needs and circumstances. Depression is a highly treatable condition with the help of a mental health professional.

Fun Fact:

 

In 1990, Congress established the first full week of October as Mental Health Awareness Week, in recognition of the National Alliance on Mental Illness’ (NAMI) efforts to raise awareness of mental illness. Mental Health Awareness Week followed this schedule of important topics:

 
    1. Monday, 10/03/2022: Stigma
    2. Tuesday, 10/04/2022: Medication [National Day of Prayer for Mental Illness Recovery and Understanding]
    3. Wednesday, 10/05/2022: Therapy
    4. Thursday, 10/06/2022: Disclosing
    5. Friday, 10/07/2022: Caregiving
    6. Saturday, 10/08/2022: National Depression Screening Day
    7. Monday, 10/10/2022: World Mental Health Day

Continue Spreading The Word!

 

Mental illness affects everyone, both directly and indirectly, through our family, friends, neighbors, coworkers, and strangers that we see crossing the street. No one has to experience mental illness alone. We are doing an amazing job at spreading awareness of mental illness, decreasing the stigma of reaching out for help, and promoting the notion that mental illness is real, help is available, and recovery is possible, and, there is still work that needs to be done!

 

What can you do to help?

 

This is where our greater community can chime in:

 
    1. What is one meaningful action that you can take today in an effort to decrease the stigma of mental illness and spread awareness?
      1. Might you be willing to talk openly with a friend about your own mental health struggles? Or ask curiously and non-judgmentally about theirs?
      2. Might you show compassion for those struggling with mental illness? Perhaps through maintaining eye contact as they share, and offering your gentle presence while resisting the urge to problem solve?
      3. Might you choose empowerment over shame? Meaning, could you choose to own your own story, as unique and beautifully imperfect as it is, and refuse to let others’ negative/skewed perspective of mental illness impact your own narrative?
    2. What might be one meaningful action that you can take today to increase your own mental health?
      1. Could it be getting to sleep one hour earlier?
      2. Could it be choosing to take the stairs vs. the elevator?
      3. Could it be choosing to make amends with an estranged relative/friend?

#TakeStridesToSaveLives2022

 

I put my commitment to spreading awareness and decreasing the stigma of mental illness by participating in the 5th Annual Opioid Awareness Walk on Sunday, 10/15/2022. This initiative was held by the Essex Health and Wellness Recovery Center. The slogan for this event was #TakeStridesToSaveLives2022, and we walked to spread awareness of the danger of opioids and fentanyl; to thank those who are addressing the overdose pandemic; to remember those who have died from overdose; and to applaud those who have found the gift of recovery.

Until Next Time!

 

Thanks so much for your time today, and I cannot wait to connect again next month as I share some tips & tricks to tolerate the Holiday season!

If you would like to sign up for my monthly newsletter, please email [email protected] to be added to the mailing list.

 

*Peace, Love, & Fierce Acceptance*

Dr. Amanda Aster-McKenna, Psy.D.

(She/Her/Hers)

NJ Licensed Psychologist #5888, Private Practice

Adjunct Professor, Kean University, Department of Advanced Studies in Psychology

Manager, New York City Chapter of the Association for Contextual Behavioral Science

Board Member, Mental Health Association of Essex and Morris
September 2022 - Dr. Aster Newsletter Cover Photo

Meet The Montclair Therapist – Dr. Amanda Aster-McKenna, Psy.D. – Licensed Psychologist in Montclair, NJ

by Uncategorized

Meet The Montclair Therapist –
Dr. Amanda Aster-McKenna, Psy.D. –
Licensed Psychologist in Montclair, NJ

September 2022 Newsletter

The Montclair Therapist - Dr. Amanda Aster-McKenna, Psy.D - Licensed Psychologist in Montclair NJ
 
 

Dear Readers,

 

Hello, and welcome to the first of many monthly newsletters! My hope in this endeavor is to encourage a platform for interested folks to learn more about how we, as a community, can better conceptualize, understand, appreciate, practice and promote mental health and wellness.

Who am I?

 

First and foremost, let me start off by introducing myself and letting the audience know a little bit about me both professionally and personally. My name is Dr. Amanda Aster-McKenna, Psy.D., and I am licensed psychologist in private practice in Montclair, NJ. My niche is working with adults struggling with symptoms related trauma and addiction. Sub-niches include working with adults presenting with issues of anxiety, depression, grief and loss, and stress management.

What do I do?

 

I function primarily from an Acceptance and Commitment Therapy (ACT) theoretical orientation, which is a contemporary form of Cognitive Behavior Therapy. At its core, this therapeutic approach serves two main purposes:

 

1) Acknowledging and normalizing the inevitability of human pain through a compassion focused lens, and

 

2) Decreasing human suffering through making psychological contact with what that makes life rich, meaningful, and vital through our actions

Get to know me a little more!

 

At home, I live with my husband, my 11-year-old stepdaughter, my 2-year-old son, and our 4-year-old Bernadoodle named Lucas. Together as a family we enjoy arts and crafts, creating our own games, going for walks, making each other laugh, and enjoying our staple Friday Family movie nights. Personally, I enjoy being out in nature, especially near the ocean, listening to my favorite music and podcasts, practicing mindful meditation, and trying out new recipes.

Spread the word!

 

The main aim of this month’s newsletter is to help spread the word that September is Suicide Prevention Awareness Month. As a survivor of suicide loss myself, I whole heartedly believe that it is my mission to help end the stigma by inviting communication about suicide prevention, and promoting resources and awareness, such as knowing the warning signs and how we can help others and ourselves if we are experiencing a psychological emergency. Let’s dive right in …

 

Warning Signs of Suicide:

1. Comments or thoughts about suicide (“I wish I wasn’t here”; “I’m a burden and others would be better off without me”)

2. Significant emotional changes:

a. Increased feelings of:

i. Depression

ii. Hopelessness

iii. Helplessness

iv. Anxiety

v. Internal angst

3. Significant behavioral changes:

a. Increased alcohol and drug use;
b. Aggressive behavior;
c. Withdrawal and isolation from friends, family, community;
d. Impulsive or reckless behavior
e. Collecting and/or saving pills
f. Buying a weapon
g. Tying up loose ends, like organizing personal papers or paying off debts
h. Saying goodbye to friends and family
 

How We Can Help:

If you are someone you know is struggling or in a crisis, help is available. Call or text 988, or chat 988lifeline.org to reach the 988 Suicide & Crisis Lifeline.

You can also text NAMI to 741-741 to be connected to a free, trained Crisis Counselor

Resources:

1. National Alliance on Mental Illness: www.nami.org

2. American Foundation for Suicide Prevention: https://afsp.org/
 

How You Can Help Too!

Interested in helping to reduce the stigma and raise public awareness about suicide prevention? Consider participating in your local “Out of the Darkness Community Walk”. As a community, let’s come walk together, take strides in saving lives, and bring hope, one step at a time, to those affected by suicide. Find your local supporting event here: https://supporting.afsp.org/

Together, we as a community can work together to spread the news that mental illness is real, treatment is available, and recovery is possible!

If you would like to sign up for my monthly newsletter, please email [email protected] to be added to the mailing list.

 

*Peace, Love, & Fierce Acceptance*

 

Dr. Amanda Aster-McKenna, Psy.D.

(She/Her/Hers)

NJ Licensed Psychologist #5888, Private Practice

Adjunct Professor, Kean University, Department of Advanced Studies in Psychology

Manager, New York City Chapter of the Association for Contextual Behavioral Science

Board Member, Mental Health Association of Essex and Morris