ANNETTE CONWAY, Psy.D.Director, HELPtm

Licensed Clinical Psychologist • CA Lic. PSY 19997

Areas Served:• San Diego • Temecula • Palm Desert

• Imperial Valley • Inland Empire• No. California Bay Area

HELPBehavioral health Counseling serviCes

& PsyChologiCal testing

In-Home / In-Facility / In-Office / Video VisitsSince 1993

3636 Fourth Avenue, Suite 302San Diego, CA 92103

O 858-481-8827 F 858-244-0990Toll Free 1-855-760-HELP (4357)

HOME BASED EFFECTIVE LIVINGHELP’S December 2015-January 2016 Newsletter

WHAT’S NEW:

UPCOMING EVENTS

Welcome to ournew website!

We are very excited to announce the launch of our new and improved website.

Our new home has a fresh and modern appearance with a user-friendly browsing

experience that will appeal to clients and new referring customers.

We have made improvements throughout site and put a greater emphasis on our depth of

services, across all of our business areas.

www.helptherapist.com

FEATURED THERAPISTS

Dr. Andrea Karp is a Bilingual (English/Spanish) licensed clinical psychologist. She has over 25 years of experience as an educator, project manager, and consultant developing and implementing strength based counseling and educational programs. She has experience working with elementary and older children, adolescents, and adults. Since 2007 during her doctoral studies, she sought specialized training and supervised experience working with seniors. She subsequently served as the Older Adult Lead clinician for two county funded mental health clinics and earned a Geriatric Mental Health Specialist Certificate. Since 2013 she has been an adjunct professor at the California School of Professional Psychology at Alliant International University where she was asked to develop and teach advanced doctoral level clinical psychology courses on clinical work with Older Adults as well as with Latinos. Dr. Karp appreciates and respects diversity.Dr. Karp’s work as a “conduit of change” integrates theoretical orientations and treatment interventions that will best suit the client’s needs. Her treatment reflects a humanistic approach to the therapeutic relationship and is anchored in positive psychology principles. She uses strength-based, strategic interventions such as visualization, mindfulness, and clinical hypnosis to help clients find their hope, learn new skills, and build resilience. The treatment focus may include managing life’s challenges such as life transitions, relationships, career changes, or symptoms such as anxiety, depression, social anxiety, PTSD, or panic attacks.Dr. Karp also enjoys working with young people and was trained in trauma- focused cognitive behavioral therapy (CBT) at Children’s Hospital. She has developed integrative programs as part of adult and school based medical clinics and works collaboratively with medical providers, psychiatrists, and school personnel. She has worked with children and their families to manage medical concerns and issues including obesity, ADHD, grief or loss, and social challenges including bullying and social anxiety.

ANDREA KARP, Psy.D.

ROZANNE MILLER, LCSWI am a Licensed Clinical Social Worker specializing in individual adult, couples and family therapy. I maintain a private practice in San Diego, and I also work via internet and telephone with clients throughout California.I have 20 years’ experience as a clinical social worker (MSW/LCSW), My focus is on addressing obstacles that impede the natural healthy developmental growth process. I have come to understand that while most of us spend a great deal of time learning how to engage with the world outside ourselves, as we navigate

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HOLIDAY WONDERLAND AT PETCO PARKDec 4 - 23, 2015Price: Adult - $15 Child - $10 Kids Under 3 - Free Military and Group discounts availableRegion: DowntownBe transported through a spectacular Holiday Wonderland full of fun with the magical lighting displays, Santa, a 40’-tall Christmas Tree, and so much more!

SAN DIEGO BAY PARADE OF LIGHTSDec 13 - 20, 2015Price: FreeRegion: Downtown, Coronado, Point Loma, Harbor Island & Shelter IslandThe San Diego Bay Parade of Lights is a time-honored holiday tradition with more than 80 boats lavishly decorated sailing by the shores for all to see.

BREAKFAST WITH SANTASan Diego Zoo Safari ParkDecember 12, 2015Price: Adults - $24.95 Children Ages 3-11 - $15.95Region: North County InlandSanta Claus is coming - to the Safari Park! He’ll be here for breakfast, and would love to see you and your family. Gather at the Safari Park’s scenic Kilima Point for a delicious and bountiful breakfast with the jolly ol’ elf himself.

MISSION BAY CHRISTMAS BOAT PARADE OF LIGHTSDecember 12, 2015Price: FreeRegion: Mission Bay and BeachesThe Mission Bay Christmas Boat Parade of Lights, a distinctly California celebration, features boats decorated for the holidays that will sail around the Bay.

KIDS’ NEW YEARS EVE AT LEGOLANDLEGOLAND® CaliforniaDecember 31, 2015Price: Included with admissionRegion: North County CoastalLike the famous Times Square party, Kids’ New Years Eve features a kid’s concert and countdown to the new year followed by a huge LEGO brick dropping 22 feet into the new year and a dazzling fireworks display.

FEATURED ARTICLE:

Stress and depression can ruin your holidays and hurt your health. Being realistic, planning ahead and seeking support can help ward off stress and depression.

The holiday season often brings unwelcome guests — stress and depression. And it’s no wonder. The holidays present a dizzying array of demands — parties, shopping, baking, cleaning and entertaining, to name just a few.

But with some practical tips, you can minimize the stress that accompanies the holidays. You may even end up enjoying the holidays more than you thought you would.

TIPS TO PREVENT HOLIDAY STRESS AND DEPRESSION

When stress is at its peak, it’s hard to stop and regroup. Try to prevent stress and depression in the first place, especially if the holidays have taken an emotional toll on you in the past.

1. Acknowledge your feelings.If someone close to you has recently died or you can’t be with loved ones, realize that it’s normal to feel sadness and grief. It’s OK to take time to cry or express your feelings. You can’t force yourself to be happy just because it’s the holiday season.

2. Reach out.If you feel lonely or isolated, seek out community, religious or other social events. They can offer support and companionship. Volunteering your time to help others also is a good way to lift your spirits and broaden your friendships.

3. Be realistic.The holidays don’t have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. For example, if your adult children can’t come to your house, find new ways to celebrate together, such as sharing pictures, emails or videos.

4. Set aside differences.Try to accept family members and friends as they are, even if they don’t live up to all of your expectations. Set aside grievances until a more appropriate time for discussion. And be understanding if others get upset or distressed when something goes awry. Chances are they’re feeling the effects of holiday stress and depression, too.

5. Stick to a budget.Before you go gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don’t try to buy happiness with an avalanche of gifts.

Try these alternatives:• Donate to a charity in someone’s name.• Give homemade gifts.• Start a family gift exchange.

Stress, depression and the holidays: Tips for copingBy Mayo Clinic Staff

6. Plan ahead.Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus and then make your shopping list. That’ll help prevent last-minute scrambling to buy forgotten ingredients. And make sure to line up help for party prep and cleanup.

7. Learn to say no.Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can’t participate in every project or activity. If it’s not possible to say no when your boss asks you to work overtime, try to remove something else from your agenda to make up for the lost time.

8. Don’t abandon healthy habits.Don’t let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt.

Try these suggestions:• Have a healthy snack before holiday parties so that you don’t go overboard on sweets, cheese or drinks.• Get plenty of sleep.• Incorporate regular physical activity into each day.

9. Take a breather.Make some time for yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.

Some options may include:• Taking a walk at night and stargazing.• Listening to soothing music.• Getting a massage.• Reading a book.

10. Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for a while, talk to your doctor or a mental health professional.

TAKE CONTROL OF THE HOLIDAYS

Don’t let the holidays become something you dread. Instead, take steps to prevent the stress and depression that can descend during the holidays. Learn to recognize your holiday triggers, such as financial pressures or personal demands, so you can combat them before they lead to a meltdown. With a little planning and some positive thinking, you can find peace and joy during the holidays.

ROZANNE MILLER, LCSW, cont.

through the workplace, and the many competing obligations from the external world, we spend precious little time, learning how to engage in our inner life. We are often unaware of our inner dialogue, of the circumstances that trigger our stress, of managing our feelings.

I introduce clients to strategies and practices that support their growth in this critical arena. Together, my clients and I assess obstacles that are in the way of their creating healthy, joyful well-functioning lifestyles. We then work towards creating empowered energized living and developing relationships that are strong, and in which communication is open and honest.

I am an interactive, solution-focused therapist. My therapeutic approach is to provide support and practical feedback to help clients effectively address personal life challenges. I integrate complementary methodologies and techniques to offer a highly personalized approach tailored to each client. With compassion and understanding, I work with each individual to help them build on their strengths and attain the personal growth they are committed to accomplishing.

QUICK SNICKERDOODLES

Ingredients

3 tablespoons sugar1/2 teaspoon ground cinnamon1 roll Pillsbury™ refrigerated sugar cookies 1/4 cup all-purpose flour

Preparation

1. Heat oven to 350°F. In small bowl, mix sugar and cinnamon.2. In large bowl, break up cookie dough. Stir or knead in flour until well blended. Reshape into log. Cut cookie dough into 32 (1/4-inch) slices. Shape each into ball and roll in sugar-cinnamon mixture; place 2 inches apart on ungreased cookie sheets.3. Bake 10 to 14 minutes or until edges are golden brown. Cool 1 minute; remove from cookie sheets to cooling rack.

Easy Christmas Cookies