Tag: Anxiety

Rest Easy: 5 Effective Ways to Fall Asleep When Stress Keeps You Awake

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Stress has an uncanny ability to disrupt our sleep when we need it the most. As your mind races and tension builds, falling asleep can feel nearly impossible. At Southend Psychiatry, we understand how crucial a good night’s sleep is for mental and emotional well-being. To help you combat those restless nights, we’ve put together five proven strategies to help you relax and drift off, even when stress is trying to keep you awake.

1. Practice Deep Breathing or Meditation

When stress keeps your mind in overdrive, practicing deep breathing or meditation can calm both your body and mind. Try the 4-7-8 breathing technique:

  • Inhale through your nose for 4 seconds.
  • Hold your breath for 7 seconds.
  • Exhale through your mouth for 8 seconds. Repeating this cycle a few times signals your nervous system to relax, easing you into a more restful state.

2. Create a Relaxing Bedtime Routine

A consistent bedtime routine signals your body that it’s time to wind down. An hour before bed, switch off screens and engage in calming activities such as reading, journaling, or taking a warm bath. Incorporating aromatherapy, such as lavender or chamomile essential oils, can further enhance the relaxation process. Over time, your brain will associate this routine with sleep, making it easier to unwind after a stressful day.

3. Limit Caffeine and Heavy Meals in the Evening

Caffeine, sugar, and large meals can interfere with your body’s ability to wind down. Avoid these stimulants at least 4-6 hours before bedtime. Instead, opt for sleep-friendly snacks like a handful of almonds or a small glass of warm milk. This will not only help regulate your blood sugar but also promote the production of melatonin, the hormone responsible for sleep.

4. Use Progressive Muscle Relaxation (PMR)

Progressive muscle relaxation (PMR) is a simple technique that involves tensing and then slowly relaxing each muscle group in your body. Start from your toes and work your way up to your head. As you release the tension in each area, you’ll find yourself feeling calmer and more connected to your body, which can make it easier to fall asleep despite feeling stressed.

5. Journal Your Worries Away

If your mind is racing with worries, try journaling before bed. Write down everything that’s stressing you out, along with any to-do lists or tasks for the next day. This process helps clear your mind and allows you to put those thoughts aside until the morning. You can also end your journaling session by writing down three things you’re grateful for. Focusing on gratitude shifts your mindset away from stress and toward positivity, helping you fall asleep with a calmer mind.

Sleep Is Within Reach

Falling asleep when you’re stressed may feel difficult, but with the right strategies, it’s possible to reclaim your rest. By practicing relaxation techniques, establishing a bedtime routine, and making mindful choices about your evening habits, you can overcome stress-induced sleeplessness.

If stress and sleeplessness are persistent issues, you’re not alone. At Southend Psychiatry, we offer tailored solutions to help you manage stress and improve your sleep. Reach out to us for professional guidance on achieving a balanced and restful life.

Southend Psychiatry 

Schedule your appointment today with one of our SouthEnd Psychiatry clinicians. Book your appointment online or call 1-800-632-7969 to get started today.

The Silent Crisis: Suicide and the Vital Role of Community Support

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Suicide is a complex and deeply troubling issue that affects millions of people around the world. It is a leading cause of death, particularly among young adults, and leaves behind a ripple effect of pain and loss for families, friends, and communities. We at SouthEnd Psychiatry understand that while the causes of suicide are multifaceted, involving a combination of mental health struggles, life stressors, and sometimes a sense of hopelessness, one critical factor in prevention is the role of community support.

Understanding Suicide: A Global Challenge

Suicide is often the result of a convergence of factors, including mental illness (such as depression, anxiety, and bipolar disorder), substance abuse, trauma, and severe life stressors like financial problems, relationship issues, or chronic illness. In many cases, individuals who are contemplating suicide feel isolated, believing that they are alone in their pain or that their situation is hopeless.

Despite its prevalence, suicide remains a taboo subject, often shrouded in stigma and misunderstanding. This stigma can prevent people from seeking help, further isolating those who are already struggling. It is essential to break this silence and foster open, compassionate conversations about mental health and suicide prevention.

The Power of Community: A Lifeline for Those in Need

Community support plays a crucial role in suicide prevention. Strong, supportive communities can provide individuals with the connections, resources, and encouragement they need to navigate difficult times. Here’s how community can make a difference:

  1. Creating a Sense of Belonging: Feeling connected to others is a fundamental human need. Communities that foster inclusivity, empathy, and understanding can help individuals feel valued and supported, reducing feelings of isolation and loneliness.
  2. Providing Emotional Support: Having someone to talk to can be life-saving. Friends, family, and community members who offer a listening ear without judgment can help those struggling with suicidal thoughts feel understood and less alone.
  3. Raising Awareness and Reducing Stigma: Communities that actively promote mental health awareness and openly discuss suicide can help reduce the stigma associated with seeking help. Education and outreach programs can empower individuals to recognize the signs of suicidal behavior in others and encourage them to intervene.
  4. Connecting People to Resources: Communities are often gateways to essential resources, such as mental health services, crisis hotlines, and support groups. By knowing where to turn for help, individuals in crisis are more likely to access the support they need.
  5. Encouraging Healthy Coping Mechanisms: Communities can promote activities and environments that encourage healthy coping mechanisms, such as physical exercise, creative outlets, and mindfulness practices. These activities can help individuals manage stress and emotional pain more effectively.
  6. Building Resilience: Through shared experiences and collective support, communities can help individuals build resilience, teaching them how to navigate life’s challenges and bounce back from adversity.

How to Foster a Supportive Community

  • Start the Conversation: Encourage open dialogue about mental health and suicide prevention. By talking openly, you can help break down the stigma and make it easier for others to seek help.
  • Offer Support and Listen: Be present for those around you. Sometimes, simply listening and showing empathy can make a huge difference to someone in need.
  • Educate Yourself and Others: Learn about the signs of suicide and how to respond if someone you know is struggling. Share this knowledge with your community to empower others to help as well.
  • Promote Mental Health Resources: Share information about local mental health services, hotlines, and support groups. Make it easy for people to find help when they need it.
  • Create Safe Spaces: Whether it’s a physical location or a virtual group, creating spaces where people feel safe to express their feelings and seek support can be incredibly valuable.

The Lifesaving Impact of Community

Suicide is a preventable tragedy, but it requires the collective effort of communities to create a supportive environment where individuals feel safe to seek help. By fostering connections, reducing stigma, and promoting awareness, communities can play a vital role in saving lives and supporting those in need. Together, we can make a difference and provide hope to those who may be struggling in silence.

Are you struggling right now? Our team at SouthEnd is here and ready to help. We invite you to start a conversation with us, on your terms, in-person or online and want you to know you’re not alone.

Southend Psychiatry 

Schedule your appointment today with one of our SouthEnd Psychiatry clinicians. Book your appointment online or call 1-800-632-7969 to get started today.

What Does Mental Health Look Like for Men

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June is Men’s Mental Health Awareness Month and SouthEnd Psychiatry is raising awareness for this less publicized yet critically vital topic.

As Healthline.com writes, there’s still a stigma around men’s mental health, making it more difficult for males of all ages to reach out for help. Some men might still feel as if people expect them to hide their emotions and “man up,” or be strong for others. Having or acknowledging a mental health condition is still seen as a sign of weakness or lack of masculinity among some men.

Mental Health America (MHA) adds that more than six million American men experience symptoms of depression annually and most go undiagnosed. Let’s dive into what causes those stressors.

Stressful Transitions

An article published by Medical News Today states that situational stressors play a major role in suicide deaths among males, many of whom do not have a documented mental health history, according to a 2021 analysis from the CDC. These stressors can include anything from relationship troubles to arguments, but all indicate a need for “support during stressful transitions.”

Stumbling Blocks for Men of Color

The National Alliance on Mental Health reports that just 1 in 3 Black adults with mental illness receives treatment, despite the fact that they are more likely to experience emotional distress than white adults. Generational racial trauma and violence against people of color, as played out in the news media, intensify this distress.

Unlikely Symptoms

A recent study conducted by the National Institute of Mental Health, found that symptoms of depression in males can be physiological, such as a racing heart, digestive issues, or headaches. Males may be more likely to see their doctor about physical symptoms than emotional symptoms.The organization also notes that men who experience depression may self-medicate with alcohol and other substances. However, this can exacerbate their issues and put them at risk of other health conditions.

What You Can Do

While it is becoming more and more acceptable for men to seek therapy, it is vital that we continue advocating for men’s mental health. Talk to your male loved ones. Check in with them. If they are experiencing depression, anger, anxiety or any other stressor, SouthEnd is here to help.

SouthEnd Psychiatry wants you to be well and to feel well in life. We invite you to start a conversation with us, on your terms, in-person or online and want you to know you’re not alone.

Southend Psychiatry 

Schedule your appointment today with one of our SouthEnd Psychiatry clinicians. Book your appointment online or call 1-800-632-7969 to get started today.

3 Stress-Reducing Coping Skills

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April is Stress Awareness Month. Learning to cope with our stress and finding healthy ways to deal with these situations can go a long way in living a healthy and positive life. Let’s take a look at a few things we can do to reduce stress and anxiety.

1. Avoid the Panic

Overthinking refers to the excessive and repetitive thinking or dwelling on a particular topic, problem, or situation. We can start to change these habits by asking ourselves if these concerns are based on facts or assumptions. Practicing mindfulness and developing a trusted support system can help break patterns of overthinking.

2. Be You

Take some time to get in touch with yourself, to identify and reconnect with what makes you… YOU! Make a list of some of the values you have and how you can still carry those in your community. If you are a naturally generous person then KEEP BEING GENEROUS to people around you. Do you have a gift of making people laugh? Then really grab hold of it and spread some cheer in your neighborhood. Embracing these things about yourself will help keep you grounded and out of too much negative thinking. 

3. Self-Care

What is refreshing to you? Recharging? What gives you energy? The activities you come up with are a great place to start with self-care. Remember, it is difficult to encourage, support, be present for your relationships if your tank is empty. Sleep is well-documented to reduce stress levels so don’t feel bad about a quick afternoon nap from time to time if it leads to a better you! Be intentional about making time for yourself.

Here are a few other things you can consider doing to keep anxiety and stress at manageable levels:

  • Breathing exercises + Mediation
  • Journaling
  • Spend time in nature
  • Stay connected (isolation often leads us to “stinking thinking”!)

SouthEnd Psychiatry wants you to be well and to feel well in life. We invite you to start a conversation with us, on your terms, in-person or online and want you to know you’re not alone.

Southend Psychiatry 

Schedule your appointment today with one of our SouthEnd Psychiatry clinicians. Book your appointment online or call 1-800-632-7969 to get started today.

What is Cognitive Behavior Therapy (CBT) and How Can it Help Me?

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Cognitive behavioral therapy (CBT) is a form of effective psychological treatment for depression, anxiety disorders, alcohol and drug use problems, marital problems, eating disorders, and severe mental illness. 

Numerous research studies suggest that CBT leads to significant improvement in functioning and quality of life. In many studies, CBT has been demonstrated to be as effective as, or more effective than, other forms of psychological therapy or psychiatric medications, referenced at ada.org.

According to the American Psychological Association, the core concepts of CBT include:

  • psychological issues are partly based on unhelpful ways of thinking
  • psychological issues are partly based on learned patterns of behavior
  • those living with these issues can improve with better coping mechanisms and management to help relieve their symptoms

Healthline provides some of the most popular techniques used in CBT:

  • SMART goals. SMART goals are specific, measurable, achievable, realistic, and time-limited.
  • Guided discovery and questioning. By questioning the assumptions you have about yourself or your current situation, your therapist can help you learn to challenge these thoughts and consider different viewpoints.
  • Journaling. You might be asked to jot down negative beliefs that come up during the week and the positive ones you can replace them with.
  • Self-talk. Your therapist may ask what you tell yourself about a certain situation or experience and challenge you to replace negative or critical self-talk with compassionate, constructive self-talk.
  • Cognitive restructuring. This involves looking at any cognitive distortions affecting your thoughts — such as black-and-white thinking, jumping to conclusions, or catastrophizing — and beginning to unravel them.
  • Thought recording. In this technique, you’ll record thoughts and feelings experienced during a specific situation, then come up with unbiased evidence supporting your negative belief and evidence against it. You’ll use this evidence to develop a more realistic thought.
  • Positive activities. Scheduling a rewarding activity each day can help increase overall positivity and improve your mood. Some examples might be buying yourself fresh flowers or fruit, watching your favorite movie, or taking a picnic lunch to the park.
  • Situation exposure. This involves listing situations or things that cause distress, in order of the level of distress they cause, and slowly exposing yourself to these things until they lead to fewer negative feelings. Systematic desensitization is a similar technique where you’ll learn relaxation techniques to help you cope with your feelings in a difficult situation.

How CBT Can Help

Healthline states that typical CBT treatment often involves the following:

  • recognizing how inaccurate thinking can worsen problems
  • learning new problem-solving skills
  • gaining confidence and a better understanding and appreciation of your self-worth
  • learning how to face fears and challenges
  • using role play and calming techniques when faced with potentially challenging situations

The goal of these techniques is to replace unhelpful or self-defeating thoughts with more encouraging and realistic ones.

CBT can help with a range of things, including:

  • depression
  • substance misuse
  • post-traumatic stress disorder (PTSD)
  • anxiety disorders, including panic disorder and phobia
  • obsessive-compulsive disorder (OCD)
  • schizophrenia
  • bipolar disorder
  • eating disorders

CBT can also help with:

  • grief and loss
  • chronic pain
  • insomnia
  • relationship difficulties like a breakup or divorce
  • a serious health diagnosis, such as cancer

If you are interested in Cognitive Behavioral Therapy, SouthEnd Psychiatry is here for you. Our amazing team of licensed therapists are ready to walk along side you in this journey. 

Contact Southend Psych today to inquire about appointment availability and get you on your way to a better place.

Southend Psychiatry 

Schedule your appointment today with one of our SouthEnd Psychiatry clinicians. Book your appointment online or call 1-800-632-7969 to get started today.

Helping Kids Overcome School-Related Anxiety

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There are many different kinds of anxiety. School anxiety, a condition that can affect children of all ages, manifests as an excessive fear of school and the activities associated with it, such as making friends, speaking in public, or taking tests. Neurologist and former teacher Ken Schuster, PsyD, says that anxiety “tends to lock up the brain,” making school hard for anxious kids.

Know the Symptoms

Healthline.com explains that symptoms of anxiety in children who are 10 and under may include: 

– irritability, crying, yelling, or having a tantrum

– refusal to participate in the process of getting ready for school 

– loss of appetite or nausea as it draws close to time to leave for school 

– nightmares or difficulty sleeping

– headache

– increased heart rate and/or rapid breathing

As students grow older, their anxiety may show itself in the form of external school-avoidance behaviors. Signs of anxiety in children who are in middle and high school will vary across cultures and individual families, but may include

– truancy/excessive absence from class 

– refusal to participate in school activities

– rapid breathing and/or quick heart rate 

– loss of appetite, nausea, or headache

– self-harm behaviors

How to Help

There are many ways to help and support your child through school anxiety. Acting with empathy and compassion, rather than establishing strict rules and punishments is a great place to start. 

Talk openly about feelings and mental health. Make sure to ask questions about school at times when your child is calm. You don’t want to make your child feel interrogated, instead simply give them a chance to make their feelings known so that they feel understood.

Check your Priorities

This is a big one. Sometimes the source of school anxiety may start at home. Take a real honest look at what your parental attitude toward academic success is. This can greatly help children who are afraid of failing.

Get Help From an Expert

Reach out to SouthEnd Psych right away if your child’s anxiety is causing distress or interfering with daily life. Untreated anxiety can lead to other problems, such as depression, substance use disorders, and social isolation. 

Southend Psychiatry is also here to help you navigate conversations with your child’s school personnel to develop a plan. This may include making adjustments to your child’s schedule, providing support in the classroom, or involving your child in social activities outside of school.

Contact Southend Psych today to inquire about appointment availability and get your child on their way to a better place.

Southend Psychiatry 

Schedule your appointment today with one of our SouthEnd Psychiatry clinicians. Book your appointment online or call 1-800-632-7969 to get started today.

The Connection Between Stress and Sleep

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Studies conducted by Baylor School of Medicine are directly linking stress as a major cause of inadequate sleep routines. Dr. Annise Wilson, assistant professor of neurology and of pulmonary, critical care and sleep medicine, explains that people who are stressed think excessively about responsibilities such as work, family and finances. For teens and young adults in school, this stress often focuses on exams and other important assignments. When one attempts to fall asleep, those thoughts continue and cause numerous disruptions in sleep patterns.

Are you getting enough quality sleep at night? 

If you find yourself struggling with a negative mood, low energy, difficulty concentrating, and/or a general inability to function as usual, this could be due to a lack of quality sleep which many times is a result of stress.

Let’s go through seven ways to manage stress in order to regain a great night’s sleep suggested by WebMD.

  1. Assess what is stressful. The first step in getting a handle on stress is to figure out what’s causing it. Take a good look at your physical condition and your daily activities. Do you have pain? Are you overloaded at work? Once you identify your stressors, you can take steps to reduce them. 
  2. Seek social support. Spending time with family and friends is an important buffer against stress. It can be helpful to share your problems with people who care for you.
  3. Practice thought management. What we think, how we think, what we expect, and what we tell ourselves often determine how we feel and how well we manage rising stress levels. You can learn to change thought patterns that produce stress. Thoughts to watch out for include those concerning how things should be and those that overgeneralize sets of circumstances (for example, “I’m a failure at my whole job because I missed one deadline.”) 
  4. Exercise. Physical activity can help you blow off steam, reducing stress. In addition, flexible, loose muscles are less likely to become tight and painful in response to stress. But it’s best to exercise at least 2 hours before bedtime so your body temperature returns to normal. 
  5. Learn to relax. Practice things like yoga, meditation, or deep breathing. Try taking a warm bath and turning off electronics to help you wind down before bed.
  6. Eat a healthy diet. Junk food and refined sugars low in nutritional value and high in calories can leave us feeling out of energy and sluggish. A healthy diet can promote health and reduce stress.
  7. Delegate responsibility. Often, having too many responsibilities can lead to stress. Free up time and decrease stress by delegating responsibilities.

Reducing your daily stress levels can be challenging. Identifying the cause of stress can be difficult and slow to resolve, however removing the source of stress is vital to getting better. 

Southend Psychiatry is here as you navigate this journey with you. We can come alongside you to offer support and help in reducing your stress and gaining quality sleep. Contact Southend Psych today to inquire about appointment availability and get on your way to a better you.

Southend Psychiatry 

Schedule your appointment today with one of our SouthEnd Psychiatry clinicians. Book your appointment online or call 1-800-632-7969 to get started today.

Family, Stress & the Holidays

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When you think of the upcoming holiday season, does it immediately raise anxiety and stress levels? If so, you are not alone. This season can sometimes bring unexpected gatherings with toxic family members, an overcommitment of gift-giving, streets full of impatient drivers, and the stress of managing it all.  

There is hope. Believe it or not, we can all still have a joyous holiday despite the stressors that come with this season. Here are some practical tips to help make this holiday one you can genuinely enjoy.

Boundaries. Boundaries. Boundaries.

Boundary issues can be the most difficult to handle at the family level. It can feel uncomfortable if we haven’t practiced this skill. Start with these 4 rules:

  • Set your boundaries. What will you tolerate and not tolerate? What behaviors will you accept and not accept? Include everything from protecting your schedule to how someone can treat you. Write them down and trust your decisions. 
  • Decide the consequences. Most of us have at least one “boundary breaker” in our family therefore decide ahead of time what the consequences will be if your boundary is broken…regardless of who breaks it.
  • Communicate clearly. Make your boundaries and consequences known…especially with family members who are known to cross the line. Be direct and clear. Their response or reaction is not your responsibility.  
  • Follow through. If a boundary is broken, you know what to do. Be firm yet compassionate. Honor yourself by not allowing people to treat you poorly.

Set Realistic Expectations.

For some reason, we can feel like the holidays have to be perfect or even better than last year. We try to top last year’s gift list or attend more parties. FOMO (fear of missing out) is a real struggle for many however it comes at a cost. Consider these ideas:

  • Stick to a budget. Decide ahead of time how much you can afford and stick to it. If you are someone who loves showering people with gifts, think of ways to do this without overspending.
  • Plan ahead. Choose specific days for shopping, baking and family gatherings. Avoid last minute trips to the store by planning your menus and shopping lists in advance. 
  • Take time for yourself. This season is meant to be enjoyed by all…including you. Even setting aside 15 minutes a day alone to take a walk, read, or meditate can drastically reduce stress.

Know When to Seek Professional Help.

Talk therapy is always a good idea…especially when it is with a licensed therapist. If you are feeling persistently anxious, unable to sleep at night or focus during the day, let’s talk. 

Southend Psychiatry is here as you navigate the pressures, demands and triggers of the holidays. We can come alongside you to offer support and help. Contact Southend Psych today to inquire about appointment availability and get on your way to a better you.

Southend Psychiatry 

Schedule your appointment today with one of our SouthEnd Psychiatry clinicians. Book your appointment online or call 1-800-632-7969 to get started today.

Is it Anxiety or Something More?

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One positive outcome of the increased awareness surrounding mental health is that people are talking more about anxiety and how to address its impact on our lives. Anxiety and worry are often confused with more panic attacks, and people suffering from anxiety often wonder when anxiety crosses the line to panic. Panic attacks are often more intense and can occur with or without a trigger, while anxiety attacks are a response to a perceived threat.

The following checklist can help you discern if you or someone else is having a panic attack. When several of these conditions exist together, it’s advised to see a medical professional.

–       Irregular racing heartbeat (may simply feel like it)

–       Sweating

–       Sense of impending doom

–       Fear of loss of control or death

–       Trembling or shaking

–       Shortness of breath

–       Tightness in your throat

–       Chills

Southend Psych is here as you navigate the complexities of today. Whether you have moderate to severe anxiety or are experiencing panic attacks and are under the advice of medical professionals, we can come alongside to offer support and help. Contact Southend Psych today to inquire about appointment availability and get on your way to a better understanding of your anxiety.

Southend Psychiatry 

Schedule your appointment today with one of our SouthEnd Psychiatry clinicians. Book your appointment online or call 1-800-632-7969 to get started today.

Achieving an Optimal State of Mind

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Worry and anxiety are on the rise in our homes. We have been living in a state of seemingly insurmountable odds with the pandemic, a charged political arena, as well as everyday bumps along the road of life. While overcoming worry and anxiety may seem impossible, tried and true practical steps can be taken in order to live a life centered on contentment and growth. 

Get Quality Sleep

One such practical step is simply to document your sleep schedule. While we all have internal rhythms that may vary, many of us fail to realize the importance of adequate sleep. Sleep provides our bodies with essential time for maintenance and repair of many of our life-giving organs, including our brains. When we miss sleep, our minds are not able to function at the highest levels, and that off-kilter feeling can give way to both worry and anxiety. 

Make Easy Changes to Diet

Another practical habit to help you battle worry and anxiety is eating well. Anxiety induced by any number of toxins can take away a sense of balance and stability in your life. Take our addiction to caffeine for example. As a worried people, should we really be consuming vast quantities of products that increase our on-edge feelings? Sugar is also known to affect both our mood and our sleep patterns. Taking a close look at how your diet could be contributing to your feelings of worry and anxiety may uncover ways you can calm your mind and live a steadier life. 

Release Endorphins Daily

And the third in the practical ideas line-up is, of course, exercise. Spending time working out can help reduce worry and anxiety as well. Humans burn energy, and it seems we can either burn it through the exercise our bodies need or through worrying endlessly in the middle of the night about things often beyond our control. So get outside, get active, and release those endorphins- you will be amazed at how this one change can help you sleep better and have less anxiety! 

Again, these simple reminders – adequate sleep, diet, and exercise – may help you reduce worry and anxiety in your own life. A steady, prepared mind is something that we all strive for, and working on these three areas of your life will perhaps enable you to achieve that optimal state of mind.

Schedule your appointment today with one of our SouthEnd Psychiatry clinicians. Book your appointment online or call 1-800-632-7969 to get started today.

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