Dr. Sarah Allen Counseling

logo

sarahallen — Sun, 05 May 2013 14:53:20 +0000

telephone

sarahallen — Sun, 05 May 2013 15:23:05 +0000

discovering-hope

sarahallen — Thu, 16 May 2013 01:54:53 +0000

dr-sarah-allen

sarahallen — Thu, 16 May 2013 08:42:02 +0000

bio-image

sarahallen — Thu, 16 May 2013 10:30:26 +0000

social-blogspot

sarahallen — Fri, 17 May 2013 01:37:12 +0000

social-facebook

sarahallen — Fri, 17 May 2013 01:37:13 +0000

social-googleplus

sarahallen — Fri, 17 May 2013 01:37:14 +0000

social-linkedin

sarahallen — Fri, 17 May 2013 01:37:15 +0000

social-twitter

sarahallen — Fri, 17 May 2013 01:37:17 +0000

footer-sponsor

sarahallen — Fri, 17 May 2013 11:02:07 +0000

weight3

sarahallen — Mon, 27 May 2013 13:21:00 +0000

ppdsceen3djpeg

sarahallen — Tue, 28 May 2013 17:57:54 +0000

ppdguide3dpng

sarahallen — Tue, 28 May 2013 17:57:56 +0000

ppdscreen3dpng

sarahallen — Tue, 28 May 2013 18:02:03 +0000

ppdgiude3Djpeg

sarahallen — Tue, 28 May 2013 18:03:24 +0000

Expert Beacon image

sarahallen — Mon, 03 Jun 2013 14:17:48 +0000

eating-disorders

sarahallen — Mon, 03 Jun 2013 15:57:54 +0000

food-struggle

sarahallen — Mon, 03 Jun 2013 16:00:58 +0000

Page Data

sarahallen — Thu, 20 Jun 2013 00:58:25 +0000

PPD Screening Test final with new cover

sarahallen — Mon, 03 Jun 2013 16:33:37 +0000

discovering-hope

sarahallen — Mon, 03 Jun 2013 16:34:15 +0000

bio photo

sarahallen — Thu, 06 Jun 2013 00:36:12 +0000

Guide to Pregnancy and postpartumfinal

sarahallen — Fri, 07 Jun 2013 04:24:33 +0000

PPD Screening Test final with cover

sarahallen — Fri, 07 Jun 2013 04:25:36 +0000

Guide to Pregnancy and postpartumfinal

sarahallen — Fri, 07 Jun 2013 04:58:55 +0000

Improve mood 3D

sarahallen — Fri, 07 Jun 2013 12:38:39 +0000

Argue child 3D

sarahallen — Fri, 07 Jun 2013 12:38:56 +0000

eating 3dpng

sarahallen — Fri, 07 Jun 2013 12:39:17 +0000

Simple Steps To Improve Your Mood Final

sarahallen — Fri, 07 Jun 2013 12:42:11 +0000

How To Stop Arguments Booklet

sarahallen — Fri, 07 Jun 2013 12:42:26 +0000

Simple Steps To Overcome Emotional Eating final

sarahallen — Fri, 07 Jun 2013 12:42:40 +0000

eating 3dpng

sarahallen — Fri, 07 Jun 2013 13:31:06 +0000

ScreeningTest3D

sarahallen — Fri, 07 Jun 2013 19:04:27 +0000

Simple Steps To Improve Your Mood Final

sarahallen — Fri, 07 Jun 2013 19:32:19 +0000

office door

sarahallen — Sat, 08 Jun 2013 12:06:25 +0000

facebook cover

sarahallen — Thu, 13 Jun 2013 14:32:47 +0000

Dr. Sarah Allen Northbrook Tower article

sarahallen — Thu, 13 Jun 2013 17:42:41 +0000

sarahallen — Thu, 13 Jun 2013 21:36:46 +0000

office door

sarahallen — Thu, 13 Jun 2013 21:42:38 +0000

dr-sarah-allen-header

sarahallen — Tue, 18 Jun 2013 16:48:53 +0000

photo

sarahallen — Tue, 18 Jun 2013 19:00:51 +0000

baby massage

sarahallen — Mon, 24 Jun 2013 22:28:30 +0000

HealingRadioShow

sarahallen — Wed, 17 Jul 2013 18:58:52 +0000

HealingRadioShow

sarahallen — Thu, 18 Jul 2013 15:04:45 +0000

man

sarahallen — Sat, 27 Jul 2013 19:10:16 +0000

contact-sarah

sarahallen — Tue, 30 Jul 2013 00:13:08 +0000

Improve-mood-3D

sarahallen — Tue, 30 Jul 2013 01:10:45 +0000

Improve-mood-3D

sarahallen — Tue, 30 Jul 2013 01:11:30 +0000

Improve-mood-3D

sarahallen — Tue, 30 Jul 2013 01:19:29 +0000

ppdgiude3Djpeg

sarahallen — Tue, 30 Jul 2013 23:19:40 +0000

ScreeningTest3D

sarahallen — Tue, 30 Jul 2013 23:19:49 +0000

weight3

sarahallen — Thu, 01 Aug 2013 23:20:29 +0000

eating-3dpng1

sarahallen — Thu, 01 Aug 2013 23:25:59 +0000

Argue-child-3D

sarahallen — Thu, 01 Aug 2013 23:34:42 +0000

Post_Traumatic_Stress_Following_A_Traumatic_Birth_Experience_article_ChiExpectantMothersGuide

sarahallen — Tue, 13 Aug 2013 01:26:19 +0000

PTSD Following Traumatic Birth Experience

sarahallen — Tue, 13 Aug 2013 01:32:26 +0000

traumatic birth blog

sarahallen — Tue, 13 Aug 2013 01:45:57 +0000

walking in the woods

sarahallen — Fri, 16 Aug 2013 20:57:24 +0000

Improve Your Mood Workshop

sarahallen — Fri, 16 Aug 2013 22:50:07 +0000

Improve Your Mood Workshop

sarahallen — Sat, 17 Aug 2013 00:26:02 +0000

ppdguide3dpng

sarahallen — Sat, 17 Aug 2013 14:59:29 +0000

smiling woman

sarahallen — Sat, 17 Aug 2013 22:27:42 +0000

coupleSmiling

sarahallen — Sat, 17 Aug 2013 22:33:02 +0000

smiling-family1

sarahallen — Sat, 17 Aug 2013 22:33:28 +0000

Northbrook Star article on Dr. Allen

sarahallen — Wed, 04 Sep 2013 21:47:51 +0000

Beck-Depression-Inventory-and-Scoring-Key1

sarahallen — Thu, 05 Sep 2013 14:54:03 +0000

Beck-Anxiety-Inventory-questionnaire

sarahallen — Thu, 05 Sep 2013 15:01:48 +0000

PPD Screening Test final with new cover

sarahallen — Thu, 05 Sep 2013 15:09:02 +0000

Pregnancy & Postpartum Mood Screening Test

sarahallen — Thu, 05 Sep 2013 15:25:45 +0000

3400 Dundee Suite 245 Northbrook entrance

sarahallen — Thu, 12 Sep 2013 19:37:23 +0000

3400 Dundee Suite 245 Northbrook entrance

sarahallen — Thu, 12 Sep 2013 19:38:43 +0000

3400 Dundee Suite 245 Northbrook

sarahallen — Thu, 12 Sep 2013 19:43:57 +0000

3400 Dundee Suite 245 Northbrook Rear Entrance

website nov 12 best full size

sarahallen — Fri, 13 Sep 2013 02:50:39 +0000

The Many Faces Of Perinatal Mood Disorders Surburban Woman

sarahallen — Fri, 13 Sep 2013 22:02:31 +0000

PTSD Following Traumatic Birth Experiences

sarahallen — Fri, 13 Sep 2013 22:20:46 +0000

Dr. Sarah Allen Northrook Therapist Focuses On Reducing Anxiety

sarahallen — Fri, 13 Sep 2013 22:53:54 +0000

Northbrook Star

sarahallen — Fri, 13 Sep 2013 23:04:19 +0000

anxiety_worry

sarahallen — Mon, 16 Sep 2013 04:23:17 +0000

postpartum

sarahallen — Mon, 16 Sep 2013 04:23:19 +0000

prenting difficulties

sarahallen — Mon, 16 Sep 2013 04:23:21 +0000

relationship_problems

sarahallen — Mon, 16 Sep 2013 04:23:23 +0000

weight_eating_issues

sarahallen — Mon, 16 Sep 2013 04:23:25 +0000

depression menopause and perimenopause

sarahallen — Mon, 16 Sep 2013 04:37:33 +0000

sarahallen — Mon, 16 Sep 2013 06:30:47 +0000

sarahallen — Mon, 16 Sep 2013 06:30:49 +0000

sarahallen — Mon, 16 Sep 2013 06:30:51 +0000

sarahallen — Mon, 16 Sep 2013 06:30:52 +0000

sarahallen — Mon, 16 Sep 2013 06:30:54 +0000

sarahallen — Mon, 16 Sep 2013 06:30:55 +0000

sarahallen — Mon, 16 Sep 2013 06:30:57 +0000

sarahallen — Mon, 16 Sep 2013 06:30:58 +0000

sarahallen — Mon, 16 Sep 2013 06:31:00 +0000

sarahallen — Mon, 16 Sep 2013 06:31:02 +0000

sarahallen — Mon, 16 Sep 2013 06:31:04 +0000

sarahallen — Mon, 16 Sep 2013 06:31:06 +0000

sarahallen — Mon, 16 Sep 2013 06:31:08 +0000

sarahallen — Mon, 16 Sep 2013 06:31:09 +0000

sarahallen — Mon, 16 Sep 2013 06:31:12 +0000

sarahallen — Mon, 16 Sep 2013 06:31:14 +0000

sarahallen — Mon, 16 Sep 2013 06:31:16 +0000

sarahallen — Mon, 16 Sep 2013 06:31:18 +0000

sarahallen — Mon, 16 Sep 2013 06:31:20 +0000

sarahallen — Mon, 16 Sep 2013 06:31:22 +0000

sarahallen — Mon, 16 Sep 2013 06:31:25 +0000

sarahallen — Mon, 16 Sep 2013 06:31:28 +0000

sarahallen — Mon, 16 Sep 2013 06:31:30 +0000

sarahallen — Mon, 16 Sep 2013 06:31:32 +0000

sarahallen — Mon, 16 Sep 2013 06:31:35 +0000

sarahallen — Mon, 16 Sep 2013 06:31:38 +0000

sarahallen — Mon, 16 Sep 2013 06:31:40 +0000

sarahallen — Mon, 16 Sep 2013 06:31:41 +0000

sarahallen — Mon, 16 Sep 2013 06:31:44 +0000

sarahallen — Mon, 16 Sep 2013 06:31:46 +0000

sarahallen — Mon, 16 Sep 2013 06:31:48 +0000

sarahallen — Mon, 16 Sep 2013 06:31:50 +0000

depression home

sarahallen — Mon, 16 Sep 2013 06:31:51 +0000

sarahallen — Mon, 16 Sep 2013 06:31:53 +0000

postpartum

sarahallen — Mon, 16 Sep 2013 06:31:55 +0000

prenting difficulties

sarahallen — Mon, 16 Sep 2013 06:31:57 +0000

weight_eating_issues

sarahallen — Mon, 16 Sep 2013 06:31:58 +0000

anxiety_worry

sarahallen — Mon, 16 Sep 2013 06:32:00 +0000

relationship_problems

sarahallen — Mon, 16 Sep 2013 06:32:02 +0000

sarahallen — Mon, 16 Sep 2013 06:46:23 +0000

in office on website

sarahallen — Mon, 16 Sep 2013 13:07:07 +0000

Older women

sarahallen — Mon, 16 Sep 2013 13:27:40 +0000

[ File # csp11941735, License # 2974648 ] Licensed through http://www.canstockphoto.com in accordance with the End User License Agreement (http://www.canstockphoto.com/legal.php) (c) Can Stock Photo Inc. / roboriginal

mom_and_baby2

sarahallen — Mon, 16 Sep 2013 15:03:02 +0000

sarahallen — Mon, 16 Sep 2013 16:27:08 +0000

sarahallen — Mon, 16 Sep 2013 16:27:11 +0000

sarahallen — Mon, 16 Sep 2013 16:27:13 +0000

PPD Alliance of IL support group

sarahallen — Mon, 16 Sep 2013 16:50:53 +0000

PPD Alliance of IL support group

sarahallen — Mon, 16 Sep 2013 17:05:02 +0000

Boost happiness workshop 0913

sarahallen — Tue, 17 Sep 2013 19:19:34 +0000

Simple Steps Improve Mood

sarahallen — Tue, 17 Sep 2013 20:08:19 +0000

Simple Steps Improve Mood

sarahallen — Tue, 17 Sep 2013 20:09:04 +0000

northbrook library photo

sarahallen — Thu, 26 Sep 2013 14:44:54 +0000

Northbrook library presentation

sarahallen — Thu, 26 Sep 2013 16:22:36 +0000

Woman taking bath

sarahallen — Sun, 29 Sep 2013 19:16:17 +0000

worried woman

sarahallen — Sun, 29 Sep 2013 19:35:30 +0000

Negative Emotions

sarahallen — Sun, 29 Sep 2013 20:16:41 +0000

Negative Emotions Building Up Stress As Art

[ File # csp15227073, License # 2974647 ]Licensed through http://www.canstockphoto.com in accordance with the End User License Agreement (http://www.canstockphoto.com/legal.php)(c) Can Stock Photo Inc. / CITAlliance

sarahallen — Sun, 29 Sep 2013 20:24:09 +0000

Happy young couple dancing outdoor in a park

sarahallen — Sun, 29 Sep 2013 22:23:54 +0000

telephone sessions

sarahallen — Sun, 29 Sep 2013 22:36:42 +0000

Little boy and girl playing with plastic house at desk in kindergarten

sarahallen — Sun, 29 Sep 2013 22:45:50 +0000

4910184_s

sarahallen — Mon, 30 Sep 2013 00:53:34 +0000

Woman eating chocolate

sarahallen — Mon, 30 Sep 2013 01:04:02 +0000

Close up of a woman with red lipstick eating a bar of chocolate, white background.

19982758_s

sarahallen — Mon, 30 Sep 2013 01:09:34 +0000

3724561_s

sarahallen — Mon, 30 Sep 2013 01:36:19 +0000

sarahallen — Mon, 30 Sep 2013 01:52:25 +0000

sarahallen — Mon, 30 Sep 2013 15:29:48 +0000

381781_s

sarahallen — Mon, 30 Sep 2013 19:00:17 +0000

20073195_s

sarahallen — Mon, 30 Sep 2013 21:10:10 +0000

Anxiety Symptoms Questionnaire BAI

sarahallen — Wed, 02 Oct 2013 17:08:32 +0000

Depression Symptoms Scale BDI-II

sarahallen — Wed, 02 Oct 2013 17:11:41 +0000

Mother with baby.

sarahallen — Wed, 09 Oct 2013 16:08:36 +0000

Five Generations of Allen Family

sarahallen — Wed, 16 Oct 2013 23:22:18 +0000

Women Need Support Blog

sarahallen — Wed, 16 Oct 2013 23:59:26 +0000

Holiday Stress Management

sarahallen — Fri, 15 Nov 2013 14:19:17 +0000

IMG_1142

sarahallen — Fri, 15 Nov 2013 14:20:44 +0000

Just breathe Christmas

sarahallen — Fri, 15 Nov 2013 14:59:07 +0000

sarahallen — Mon, 20 May 2013 13:45:40 +0000

sarahallen — Mon, 20 May 2013 13:45:42 +0000

Contact &Directions

sarahallen — Mon, 20 May 2013 13:45:42 +0000

sarahallen — Mon, 20 May 2013 13:45:41 +0000

Women's Counseling

sarahallen — Mon, 20 May 2013 13:45:41 +0000

LatestNews

sarahallen — Mon, 20 May 2013 13:45:42 +0000

sarahallen — Mon, 20 May 2013 13:45:41 +0000

Eating & WeightIssues

sarahallen — Mon, 20 May 2013 13:45:41 +0000

sarahallen — Tue, 21 May 2013 10:10:13 +0000

Mood &Anxiety

sarahallen — Tue, 28 May 2013 15:56:05 +0000

Women'sIssues

sarahallen — Tue, 28 May 2013 15:56:05 +0000

Christmas Clocks

sarahallen — Fri, 15 Nov 2013 18:15:00 +0000

family arguments

sarahallen — Fri, 15 Nov 2013 19:36:20 +0000

happy christmas meal

sarahallen — Fri, 15 Nov 2013 19:39:09 +0000

Make Time For Yourself 2

sarahallen — Wed, 20 Nov 2013 22:39:41 +0000

Make Time For Yourself For A Less Stressful Holiday

Just breathe Christmas

sarahallen — Wed, 20 Nov 2013 22:52:29 +0000

When things get stressful paced breathing really helps calm you down so you can think straight

Services

sarahallen — Sat, 04 May 2013 17:00:04 +0000

Women's Counseling

Pregnancy & Postpartum

Parenting

Weight / Eating Issues

Individual Counseling

Couples Counseling

Help for Anxiety

Help for Depression

Family Counseling

Bio

sarahallen — Sat, 04 May 2013 17:00:31 +0000

Providing help to individuals, couples and families since 1993

Biography

I would like to share with you a little about myself, my skills and experience and let you know how I can be of help to you. I am from the UK but have been living and bringing up my family here in Northbrook for the past 16 years. It was an adventure moving to a different country but I feel that we have been really embraced by our great community and love working and raising my children here. We originally came here for two years and decided to stay! This is a photo taken at a recent workshop I gave at Northbrook Public Library.

Training, Skills & Experience

I received my doctorate in Clinical Psychology at Southampton University, England, where I trained in a treatment called cognitive behavior therapy (CBT). CBT is short-term "here and now" therapy that is a proven effective treatment for a wide range of problems including depression, anxiety, stress, eating /weight issues and relationship problems. My skills and 20 years of experience allow me to get to the root of problems quickly and show you practical ways to feel more in control of your life. There are many ways we hold ourselves back from happiness. I empower my clients with the tools necessary to deal with the stress that life and relationships bring, both in the present and for when they show up again in the future. Since my training, I have worked in both hospital and outpatient settings in the UK and USA. I have presented at national and international conferences and have published research on postpartum mood disorders and articles on many topics.

My Interests

What’s my passion? Enjoying what is happening today and helping you to do that too. There are too many good things that surround us every day but we miss them by worrying about the past or being fearful of the future. I want to help you shift your thoughts away from what isn’t working to what is. In addition to my private practice work with clients, I am the Founder/Director of the PPD IL Alliance and the IL coordinator for Postpartum Support International. Volunteering for these local and national non-profit organizations, which bring support to women with pregnancy/postpartum mood disorders and their families, has been a way for me to bring my passion for this work to a wider community. I love spending time outdoors hiking with family and friends but I equally enjoy curling up with a good book or relaxing on the sofa to watch a movie with the kids. There’s nothing better than getting lost in a good story! I also enjoy reading for knowledge and strongly believe that we should continue enriching ourselves with ongoing education and training. I find it exciting to keep up with the latest research and innovative practices in psychology. My Facebook and Twitter accounts enable me to share what I learn on a wider basis so please join me there too.

My Goals For Our Work Together

My goal for therapy is always that you will no longer need to come to see me because you will become confident in dealing with life stresses by yourself. I like to work collaboratively with individuals, couples and families. Yes, I have a lot of training and experience working with a wide range of problems, but you know yourself better than anyone. We work together to help you find the best tools and skills to help you develop the confidence to bring about positive changes for yourself.

Sarah

Please click here to read news articles that have detailed some of my work.

I am a professional member of the following organizations:

American Psychological Association - www.apa.org
Birth Trauma Association - www.birthtraumaassociation.org.uk
British Psychological Society - www.bps.org.uk
Illinois Counseling Association - www.ilcounseling.org
National Eating Disorders Association - www.nationaleatingdisorders.org
Postpartum Depression IL Alliance - www.ppdil.org
Postpartum Support International - www.postpartum.net

Latest News

sarahallen — Sat, 04 May 2013 17:01:27 +0000

In the News:

May Declared Postpartum Mood Disorders Awareness Month in Illinois

Click here to download the press release: In my role as Chair of the IL PPD Alliance I worked with Governor Quinn's office to bring more awareness to postpartum mood disorders by proclaiming May PPMD month in Illinois. Governor Quinn stated: “I am proud to declare May as Postpartum Mood Disorders Awareness Month in Illinois. By increasing public awareness of these disorders, we can identify women who will benefit from treatment, saving them from unnecessary distress and suffering.” U.S. Rep. Bobby L. Rush (D-IL) who recently re-introduced H.R. 20, the Melanie Blocker Stokes MOTHERS Act of 2009, added his support: “In this day and age, I think it’s deplorable that so many women still have to suffer in shame and silence with a disorder that, when identified and treated early, does not have to be an impediment to a woman and her family’s ability to enjoy the birth of a child. I lend my voice and full support of the work of the PPD IL Alliance and other groups throughout our state and nation who are as committed as I am to working to ensure that all new mothers get the support they need to ensure that this special time of their lives is a safe, healthy and happy one.”

Northbrook Therapist Focuses On Reducing Anxiety, Helping Clients Enjoy Life More

Northbrook Star/Chicago Sun Times

August 28, 2013|by Jackie Pilossoph

NB Whole Foods asks for dime donations to support Postpartum Depression Alliance

The Northbrook Tower

May 07, 2013|by Alan P. Henry

Prevention and Treatment of Pregnancy & Postpartum Mood Disorders

Expert Beacon - Online Resource

The Many Faces Of Perinatal Mood Disorders Surburban Woman

Suburban Woman May/June 2012|by Ashleigh Einsbrener

Northbrook Doctor Looks To Help Mothers

The Northbrook Tower April 28 2012 | by Lisa Zimbler

Woman Accused of Killing Son Had Severe Postpartum Depression

Chicago Tribune April 15, 2010| By Jason Meisner

Law gives $3 million to educate, research post-partum depression

Chicago Tribune May 21, 2010 | By Lisa Pevtzow, Special to the Tribune

Melanie's Law Benefits Research into Postpartum Depression

Parentdish.com May 21, 2010| by Tom Henderson

Greenbriar Parent is a Postpartum Pro

Northbrook Star/ Chicago Sun Times May 4, 2010 By Karie Angell Luc Photo Joel Lerner (Chicago Sun Times Staff Photographer)

Few New Moms Seek Postpartum Help, Though Many Should

Chicago Tribune Feb 12, 2010| By Alexa Aguilar

PTSD Following Traumatic Birth Experiences

by Sarah Allen first published in Expectant Mother’s Guide

Couples & FamilyTherapy

sarahallen — Tue, 28 May 2013 15:56:05 +0000

sarahallen — Wed, 05 Jun 2013 18:31:52 +0000

Eating & Weight Issues

sarahallen — Wed, 05 Jun 2013 18:31:52 +0000

Women's Issues

sarahallen — Wed, 05 Jun 2013 18:31:52 +0000

Blog

sarahallen — Wed, 05 Jun 2013 19:20:46 +0000

sarahallen — Thu, 20 Jun 2013 02:37:36 +0000

sarahallen — Sat, 17 Aug 2013 00:41:59 +0000

Northbrook Therapist Focuses On Reducing Anxiety, Helping Clients Enjoy Life More

sarahallen — Wed, 30 Nov -0001 00:00:00 +0000

Northbrook Therapist Focuses On Reducing Anxiety, Helping Clients Enjoy Life More

By: Jackie Pilossoph | For Sun-Times Media August 28, 2013 NORTHBROOK — “The whole point of life is that it’s supposed to be enjoyed, so why do we settle for getting by and getting through it? We need to have fun and enjoy it!” That’s something Northbrook psychologist, Dr. Sarah Allen, Psy.D. tells her patients, who she said are typically women in their 30’s, 40’s and 50’s suffering from issues that stem from anxiety. “People are so consumed by the stress of work and children that they forget what they’re here for,” said Allen, who is also a Licensed Clinical Professional Counselor. “Life can throw challenges, but if you are resilient, you can take those challenges head on, and the key to having resilience is looking after yourself and your own needs.” Allen grew up in Portsmouth, England, and said she knew she wanted to become a psychologist at a very young age. She attended both undergraduate and graduate school in London, and as part of the curriculum, she worked in the maternity ward of a London hospital, an experience she said made her feel connected to women. “I saw a need that wasn’t being addressed,” said Allen, who ended up being one of the first psychology students to do research on Post-Traumatic Stress Disorder (PTSD) following childbirth. When she finished her dissertation, she began working with children and families, and moms who were suffering from depression. “Women have a lot of pressure that we put on ourselves, and that society also puts on us,” she Allen, who is a mother of three and who has lived in Northbrook with her husband, Mel Weller and their children for 16 years. “We’re always running. We’re working and running the house and trying to spend time with our children. It’s a lot.” Allen, who has been in private practice in Northbrook for 15 years offers individual, couples and family therapy. In her living room style office with French country décor, which includes yellow painted walls, comfortable furniture, and a huge picture window with a view of large Oak trees, Allen said her goal is for her patients to relax, and feel like they can say anything to her. “People always say, ‘This is going to shock you,’ and I tell them that in 20 years I’ve never been surprised by anything,” she said. Allen treats anxiety, worrying, and depression caused by issues such as divorce, relationship problems, emotional eating, work stress, parenting stress, post-partum depression, and juggling work life balance. “Stress is very sneaky and you don’t realize how much it can affect you,” said Allen, who also puts on several workshops throughout the year at various Northbrook venues, including the Northbrook Public Library. “It affects mood, concentration, sex drive, immune system, and the digestive system, and has significant effects on other physical health problems.” Allen said in treating her patients, she doesn’t spend time focusing on the past, but instead offers tools to help them cope with present day challenges. “I help patients get back in control of their lives,” Allen said. “By taking control and thinking about things differently, and changing your thoughts and behavior, you can enjoy life more.” A Northbrook mom who chose not to be identified for this article was a patient of Allen’s for a year and a half after struggling with anxiety for several years, which she said intensified after her pregnancies. “What I love about Sarah is that she’s very real and very into practical solutions,” she said. “She wasn’t there just to listen. She gave me actual strategies for anxiety as it relates to parenting.” “I want people to be empowered,” Allen said. “Therapy is giving people tools to stop worrying, to sleep better, to eat better and to be healthier and happier.”

UsefulInfo

sarahallen — Wed, 02 Oct 2013 17:25:52 +0000

sarahallen — Wed, 02 Oct 2013 17:30:49 +0000

How To Do Telephone & Online Sessions

sarahallen — Thu, 03 Oct 2013 00:13:48 +0000

Payment & Insurance

sarahallen — Sat, 04 May 2013 17:01:53 +0000

Payment & Insurance Information

Medical Insurance Submissions

It is the client’s responsibility to contact the insurance company to find out their insurance benefits. The number to call is on the back of your insurance card. Prior to the first session you may want to check if you have to pre-certify and ask your representative details about your annual deductible, the % co-pay and how many sessions you are allowed per year. An insurance company may not pay for services that they consider to be non-efficacious, not medically or therapeutically necessary, or ineligible (not covered by your policy, or the policy has expired or is not in effect for you or other people receiving services). Payment is due at the time of service. Dr. Allen will then either submit the details to your insurance who will reimburse you directly or provide you with a statement that contains all the relevant information for you to submit to your insurance company yourself for reimbursement. Please complete the insurance submission form at the top right-hand side if you would like me to submit your claim on your behalf.

Click here to download the Insurance Submission Form

Payment Methods:

Cash Personal or Bank Check

Credit Card (some rules apply)

Debit Card (some rules apply)

Credit Card Payment Authorization

If you would like to authorize session payments using your credit or debit card, please download this form and fax the completed form to: 847-562-9352.

Forms

sarahallen — Sat, 04 May 2013 17:02:32 +0000

Downloadable Forms

Assessment Session Forms

Before your first session you may like to download the Patient Information Sheet, the Initial Assessment Form and the HIPAA Privacy Information & Confidentiality Form and bring the completed forms with you to the first appointment. Depending on your symptoms, you may also like to complete the mood inventories. Blank forms will also be available in the waiting room but please 15 minutes before your appointment to give yourself enough time to complete them.

Initial Assessment Questionnaire & General Forms

Please complete all these forms. Click here to download the Initial Assessment Questionnaire Click here to download Patient Information Sheet/ Cancellation & Rescheduling Policy Click here to download HIPAA Privacy of Information Policies Sheet Depending on your symptoms you may wish to complete these forms. Depression Symptoms Scale BDI-II Anxiety Symptoms Questionnaire BAI Pregnancy & Postpartum Mood Screening Test

Using Medical Insurance Benefits

If you would like me to submit your insurance claim to your insurance company on your behalf please download the Insurance Submission form. Click here to download the Insurance Submission Form Click here for more information about using medical insurance benefits

Consent To Communicate With Your Other Healthcare Providers

Please complete the Consent to Release Information Form if you would like me to be able to communicate or release information regarding your therapy to other doctors or for disability records. Click here to download a Release of Information Consent Form

Credit Card Payment Authorization

If you would like to authorize session payments using your credit or debit card, please download this form and fax the completed form to 847 562-9352. Click here to download a Credit Card Payment Authorization Form

Please click below to download a copy of the Weekly Thought Diary.

Thought Diary Side 1 Thought Diary Side 2

Blog

sarahallen — Sat, 04 May 2013 17:02:52 +0000

Contact & Directions

sarahallen — Sat, 04 May 2013 17:03:17 +0000

Dr. Sarah Allen Counseling 3400 Dundee Road, Suite 245 Northbrook, IL 60062

Telephone: (847) 791-7722

Contact Form:

[contact-form-7 id="146" title="Contact form 1"]

Directions:

3400 Dundee Road, Suite 245, Northbrook is just west of the junction of Dundee and Landwehr Roads. It is a three story brown building on the north side of Dundee Road. There is some short-term parking at the front of the building and lots of parking at the rear. [caption id="attachment_1443" align="alignleft" width="158"] 3400 Dundee Suite 245 Northbrook Front Entrance[/caption] [caption id="attachment_1444" align="alignright" width="158"] 3400 Dundee Suite 245 Northbrook Rear Entrance[/caption]

Take the elevator in the lobby to the 2nd floor, turn left from the elevator, walk as far as you can and then left again. Suite 245 is towards the end of the corridor on your right.

Please arrive early to complete the assessment forms if you haven't downloaded them beforehand.

There is tea or coffee available. Please help yourself.

Women's Reproductive Mental Health

sarahallen — Sat, 04 May 2013 17:10:40 +0000

Are you a pregnant or new mom experiencing anxiety, sadness or intrusive thoughts?

Do you have out of control mood swings every month?

Or maybe your periods have become irregular and you are experiencing sleep and mood problems?

[cycloneslider id="women-counseling"]

There are many benefits to being female, but sometimes hormonal and lifespan
transitions can lead us to experience difficult emotional issues:

There are many times during a woman’s life when issues relating to reproduction and hormones can throw us for a loop. It’s not always easy being female! These are times when women typically need extra support: When we have difficulty trying to conceive, we often struggling with feelings of sadness, hopelessness, fear and anxiety. When we experience a miscarriage, stillbirth, or other neonatal loss, it is often hard to heal from the loss or we may feel disconnected from our partner, family and friends. Sometimes pregnancy and the year following childbirth are not at all how we expected it to be. Many women feel sad, anxious, and irritable. This was not how motherhood is meant to be! Pregnancy and Postpartum Mood disorders are very common though and affect between 15 – 20 % of mothers. This is the number of women reporting experiencing these feeling. Imagine how many more women are feeling this way and are not talking about it. Click here for more information. Birth is one of the most physically and mentally challenging things a woman experiences, and sometimes our childbirth experience doesn’t go the way we hoped or expected. Sometimes the experience is traumatic. We feel that either our life or the baby’s life was in danger. I was a pioneer in childbirth related trauma research and I can need help you process your feelings and emotions and move forward from the experience. Click here for more information about traumatic childbirth. Maybe you considering starting a family, and want to explore what this would mean for your relationship, career, or sense of self? Perhaps you are passed worrying about having more children but your hormones have started to cause night sweats, insomnia and your sex drive is zero. You are experiencing such wild swings in mood that your partner and children are walking on eggshells around you. If so, I can help. *Premenstrual disorder *Pregnancy anxiety &/ or depression *Postpartum anxiety &/ or depression *Traumatic labor experience *Miscarriage *Infertility *Perimenopause *Menopause I provide counseling and support for women when they are experiencing challenges throughout their reproductive years. For twenty years I have helped women look after themselves while they develop practical tools to feel back in control. We all need a little support sometimes. You don’t need to feel alone.

Useful Links:

General Perinatal Mood Disorders: www.postpartum.net - Information and help for pregnancy & postpartum www.ppdil.org - Lists pregnancy & PPD resources in IL www.postpartumprogress.com - Great blog and information about perinatal mood disorders www.postpartumdads.org - Information & resources for Dads Birth Trauma: Click here to read the Post-Traumatic Stress Disorder aricle by Dr. Allen in the Expectant Mother's Guide www.birthtraumaassociation.org.uk - Information about traumatic labor experiences www.tabs.org.nz - Information about traumatic labor experiences Menopause: www.menopause.org - Information & resources for menopause www.depressiontoolkit.org - University of Michigan Depression Center - Emotional Toolkit for Menopause Infertility: www.resolve.org - Information & resources for infertility www.marchofdimes.com - Comprehensive list of resources www.theafa.org - The American Fertility Association - Information & resources for infertility Perinatal Loss www.marchofdimes.com - Comprehensive list of resources

Pregnancy & Postpartum Mood Disorders

sarahallen — Sat, 04 May 2013 17:11:07 +0000

Is Motherhood More Of A Struggle Than You Thought It Would Be?

Are you an expectant mother struggling with feelings of sadness and anxiety? Are you a new mother feeling that motherhood is everything but what you expected?

[cycloneslider id="pregnancy"]

If You Are Struggling Emotionally During Pregnancy or After Your Baby is Born, Your Feelings May Indicate an Issue That is Bigger Than Just the Baby Blues

Are you an expectant mother struggling with feelings of depression and anxiety? Are you a new mother feeling that motherhood is everything but what you expected? Perhaps you sometimes question whether you are capable of caring for your family? Lots of women feel overwhelmed, guilty and anxious during a time that we are told is supposed to be full of great joy? You may be wondering if other new moms feel this way, too, or if adjusting to the demands of a new baby really are more challenging for you? We’ve all seen the pictures of the glowing new mother holding her newborn baby, who is nursing without difficulty as he drifts off into a peaceful sleep. Although that idyllic representation of motherhood is lovely, it is hardly the norm. To begin, many expectant mothers experience significant emotional problems during pregnancy. Many women fear that these feelings may continue or worsen after the birth of their baby. Most new moms are sleep deprived, frustrated and overwhelmed by juggling the challenges of a new baby with their other obligations. Some experience irritation toward their partner for not offering more support and most find themselves wishing for more hours in the day. First, take a deep breath, give yourself some credit for all you do, and recognize that you are not alone. Between 10 – 20 percent of women suffer from Perinatal Mood Disorders (or PPMDs), which can occur during pregnancy and postpartum. One in five mothers report experiencing some level of postpartum depression (PPD). Having a baby – whether it’s your first or forth – requires a significant amount of energy and is a major life transition. Although it may not feel like it, you are likely doing many more things right than wrong.

Are You Struggling During Your Pregnancy?

We used to think that maternal depression only happens postpartum (after the baby is born) and we concentrated on treating postpartum depression (PPD). More recent research has indicated that many women experience emotional issues during pregnancy, too. Contrary to popular belief, pregnancy does not protect women from getting depressed. Approximately 15 percent of women experience depression during pregnancy and many also suffer from excessive worry and rumination, feel stressed and overwhelmed and have significant changes in appetite, sleep and concentration.

Was Your Labor Difficult And Still On Your Mind?

Postpartum post-traumatic stress disorder (PTSD) following childbirth is more common than you think. It is triggered by either traumatic events during delivery or shortly afterwards and can effect up to 6% of mothers. The experience usually leave a women feeling that either her life or the life of her baby was at risk and can have a huge effect on how she feels emotionally in the weeks or months afterwards. Symptoms of postpartum PTSD might include intrusive images or dreams about the events during your labor such as medical procedures, pain, and expectations of harm or death happening to either yourself or the baby. It can also cause you to want to avoid places or things associated with the experience. You might also have persistent increased arousal (irritability, difficulty sleeping, hyper-vigilance, exaggerated startle response), anxiety and panic attacks, and feeling a sense detachment. Back in the mid 1990s I was one of the first researchers to study PTSD following childbirth (please see my blog post about PTSD to read the published research article) and I am so pleased that there is now a greater awareness about the effects a traumatic birth can have. Women who have experienced a previous trauma, such as rape or sexual abuse or any other trauma that their life was at risk, are also at a higher risk for experiencing postpartum PTSD. If a woman plans to get pregnant again, it is important to spend time processing what happened in the last labor before the birth of the next child. Many women who experience PTSD after childbirth are told that they have postpartum depression (PPD) and although women can experience both PTSD and PPD at the same time, they don't always go hand in hand. A proper diagnosis by a therapist who has experience working with both trauma and postpartum mood disorders is important for treatment to be effective.

Do You Have Postpartum Depression?

It is common for 60-80 percent of new mothers to experience a post-birth period commonly referred to as the baby blues. These “blues” often include frequent and prolonged crying, anxiety, irritability, poor sleep, quick mood changes and a sense of vulnerability. The baby blues usually occur within the first three days following birth and usually go away on their own with proper rest, support, food and time in less than two weeks. However, about 20 percent of new mother have these feelings for more than two weeks. If your symptoms continue it is likely that you are experiencing postpartum depression or another postpartum mood disorder. Symptoms of postpartum depression include lack of motivation to do anything, tearfulness, and more intense feelings of inadequacy, guilt, anxiety and fatigue. You may also experience physical symptoms, such as headaches and rapid heartbeat. A lack of deep feelings for your baby is of special concern. These symptoms can appear anytime during the first few months to one year after the birth of your child. If you’ve have a family history of postpartum depression, have a personal history with depression or other mood disorders, or have been experiencing a lot of stressful situations you are at more risk of developing postpartum depression.

But What I am Feeling Is Different From Being Depressed...

In recent years, research has reported that both pregnant and postpartum women can also experience symptoms and feelings that cannot be classified as depression. These include anxiety, obsessional compulsive disorder (OCD), which often involves intrusive thoughts about some type of harm coming to baby, and post-traumatic stress (PSTD) if a mother underwent a difficult birth experience.These disorders as well as postpartum depression and the emotional problems that present during pregnancy are now referred to as perinatal mood disorders (PPMDs), and statistics indicate that 10-20 percent of women experience one or more in some form. More information about the different types of symptoms can be found in my Guide To Pregnancy & Postpartum Stress, Anxiety & Depression which can be downloaded for free. It’s important to note, however, that these statistics are probably lower than reality because women - perhaps even you - experience unnecessary guilt and shame and feel reluctant to tell anyone how they are really feeling.

Peritnatal Mood Disorders are Very Treatable With Help

Many women experience perinatal mood disorders during or after one or all of their pregnancies. Your feelings and symptoms are not uncommon and you are not to blame. With help, you can feel better. If you are pregnant and experiencing symptoms of worry or sadness, you should know that this is a common experience for expectant mothers, and that it is very treatable. It is important that you recognize these symptoms and seek help. Research shows that perinatal mood disorders can have a major impact on the relationship between your baby and you, as your baby is finely attuned to your emotions. Seeking treatment before the baby arrives can be easier, and getting treated during pregnancy can reduce the chances of developing postpartum depression or can lessen the length and severity of symptoms. If you are a new mother and recognize any of these symptoms, you should know that, with help, postpartum depression and the other, similar disorders, are very treatable. Women can, and do respond well to treatment. You do not need to continue to feel this way. Through proven, effective therapy methods and 20 years of experience and extensive research and education, Dr. Allen gets quickly to the root of the problem and uses a compassionate, problem-solving and collaborative approach to identify and treat the issues that are causing you to feel overwhelmed and highly stressed. With Dr. Allen’s guidance, you’ll create strategies to cope with feelings of guilt, sadness and anxiety, adjust to the life transitions that baby brings, and balance the needs of your family, relationships, career and self. Dr. Allen’s goal is to give you the tools you need so you no longer need to come to therapy. She recognizes that every mother, family and situation is unique, and appreciates that each woman knows herself best. Together, you will address the feelings that are affecting your ability to enjoy motherhood and develop solutions to help you regain your sense of self while you care for your baby and family in ways that feel productive, healthy and positive. In addition to years of working with individual mothers and families, Dr. Allen also serves as the director of the Postpartum Alliance of Illinois, a statewide nonprofit organization that provides support to pregnant and postpartum women and their families.

But, You May Have Some Concerns About Getting Help…

I already feel like I don’t have enough hours in the day to take care of my baby, family and myself. I just don’t see how I could fit therapy in. Although you are extremely busy and tired right now, it’s very important that you make time for yourself and your needs in order to be in a good place emotionally to care for your baby and other family members. Specialized PPMD therapy will offer you the support you need to get through a major life transition in a healthy and productive way. These feelings will go away, right? I’m sure they will pass and I’ll figure out a way to work through this on my own. Pregnancy and postpartum mood disorders are very common – affecting 15-20 percent of women. PPD is very treatable with help and it’s okay for you to accept support. With treatment, most new mothers begin feeling better sooner, start enjoying motherhood, and continue to show positive improvements in their post-therapy lives. I haven’t worked in months and money is tight. I’m not sure we can afford therapy. Making therapy a priority is important right now. When you’re in a good place emotionally, mentally and physically, everyone in the family benefits and long-term career and financial goals become more attainable. Studies support the importance of taking care of you and getting proper help during this critical life transition. Addressing these issues now will improve your ability to perform in your role as mother and partner more positively, productively and efficiently in the long-term as well as in the right now. Also, many insurance companies cover a portion of out-of-network therapy, which may help offset cost.

What Can You Do Now?

If you feel that you may be experiencing pregnancy or postpartum mood disorder, or worry that you may be at risk of developing it, I invite you to download my free reports below.

[wysija_form id="2"]

These reports provide more detailed information about the symptoms and risk factors of pregnancy and postpartum depression as well as other types of perinatal mood disorders. I invite you to contact me with any questions you have after reading the report. Also, feel free to read any of several blog posts on my site about pregnancy and postpartum depression and other perinatal mood disorders.

Family Therapy

sarahallen — Sat, 04 May 2013 17:12:35 +0000

How Can Family Therapy Help?

Family therapy helps family members recognize and resolve conflicts. We work together to improve your relationships with each other.

[cycloneslider id="family-counseling"]

Living With Other People Is Not Always Easy!

Are you children constantly arguing with each other? Is one family member having a really difficult time and it is affecting the whole family? Are you feeling overwhelmed by your families’ needs and that no one is supporting you or doing their fair share?

Can Family Therapy Help?

Family therapy is useful when there are issues that impact the whole family. People often call for this type of therapy when there is a lot of conflict between family members. Even if the tension is only between two family members, it can cause the whole family to be impacted. Another time family therapy is sought out is when a family has a particularly difficult stressor to handle, such as illness or death of a family member, job loss, relocation to a new area and school or the addition of a new sibling. Sometimes a person calls a family meeting just so they can be heard by everyone in a facilitated way. Family therapy is a useful way to help strengthen the ways in which family members relate to one another. Sessions may include me seeing a child for some individual therapy sessions, parent sessions (see my parenting page), and/or the family together. Each family’s situation is different and we will develop a plan to best meet your family’s needs.

Here Are Some Concerns I Have Heard Families Say About Getting Help…

One Family Member Won’t Come

This actually comes up frequently. One person “doesn’t believe in therapy” or one of the parents can’t get time away from work. Please don’t be angry or feel hopeless if one family member refuses to actively engage in therapy. What I have found is it helps more to go into counseling with just the people who want to be there than by forcing someone to be there when they don’t want to. It is definitely better than doing nothing at all! In fact, working on the way you personally are affecting the family dynamics can drastically improve the quality of the relationships for everyone. The changes one or two people actively make can go a long way and often, when the other people in the family see your commitment to actively working on things, they become interested in participating too.

One Person In Our Family Is Negatively Effecting Everyone

Even if it might appear that way to you at the moment, it is rarely just one person that is causing all the family tension. The way we interact with each other, bring up our concerns and support each other, affects the family dynamics. So even if one person is having a particularly difficult issue by working on the family’s responses to that problem can help to strengthen the ways in which family members relate to one another.

We can focus on what you want your family’s relationships to be like and create changes to make that a reality.

If you think that your family would benefit from this type of approach, please contact Dr. Allen on 847 791-7722 or email her at drsfcallen@gmail.com.

Eating & Weight Issues

sarahallen — Sat, 04 May 2013 17:13:12 +0000

Do you head straight to the fridge when you're stressed out or bored?

Is a whole tub of ice-cream your response to feeling down?

Do you switch between overeating and fasting?

[cycloneslider id="weight"]

Together we can change your relationship with food so it can become a source of pleasure rather than a source of conflict.

Have you ever found yourself standing in front of the fridge searching for something to eat, even though you are not hungry? Do you get cravings for certain foods (usually unhealthy ones, as let’s face it, most people don’t crave a salad!), struggle not to eat them, then give in to your cravings and feel guilty afterwards? Sounds like you maybe be an Emotional Eater.

Why Do I Do This To Myself?

Eating is part of daily life. Our traditions and social activities revolve around it and we need food to survive. There is no getting away from it. However, for some people, food can represent a constant struggle of eating too much, trying to not eat and continuous thoughts and cravings about food. Most people who have an unhealthy relationship with food tend to find themselves stuck in familiar patterns. Do any of these scenarios sound familiar to you? • You seem to be constantly dieting, trying one type of diet after another in the hope that this will be the one to work. It’s impossible to stick to such rigid eating plans so you begin to “cheat” or maybe give up altogether and gain back any lost. You feel hopeless for a while then hear about the next best way to lose weight and try that. • You are trapped in a vicious cycle of eating when you are unhappy then feel unhappy because you eat. Certain foods comfort you…for a short time, then come the feelings of regret, shame and guilt for overeating, again. • You turn to food to help you calm down when you feel stressed or angry. An argument with your spouse or boss or feeling stressed and overwhelmed by your kids leads you to the ice-cream tub. You know you shouldn’t but you can’t help it, it provides immediate, if not lasting relief. • The pounds keep piling on. You are constantly hungry or eat “all the wrong” things. It’s impossible for you to walk past a vending machine or fast food joint without stopping to “treat yourself”. You know this isn’t healthy, but you can’t seem to stop yourself. • You have an unhealthy relationship with food. It could be that once you start, you cannot stop until you are uncomfortable and overly full. Are you stashing certain foods in secret places around the house and then getting them out to eat in private? Maybe you were given unhealthy messages about food when you were growing up. Clean up your plate even if you’re full or was food a substitute for love? If one or more of these scenarios is true for you, please read on. You’re in the right place.Together we can change your relationship with food so it can become a source of pleasure rather than a source of conflict.

These are phrases I often hear at the beginning of treatment:

“If I could only stick to dieting I would be thinner and if I was thin I would be happy, successful, attractive, in control of my life etc…” “When I give in to my cravings I feel a failure and so might just as well overeat for the rest of the day” “Self control is good because it is a sign of strength” “If I stick to this new diet I will feel in control again” By thinking this way we set ourselves up for feeling guilt and shame because no one can stick to rigid low calorie ways of eating for extended periods of time. You are bound to give in and then over eat because of the feelings of failure that giving in to cravings lead to.

Together we break this vicious cycle.

Treatment that just focuses on healthy eating is too narrow and misses why a person is self-soothing with food in the first place. Whether you have always battled with these issues or they are a legacy of an eating disorder in your teens that resurfaces in times of stress, I help you understand how your own emotional and situational factors contribute to how you are eating now.

Can Talking Really Help Me Overcome Emotional Eating?

I work with people who want to overcome their pattern of emotional eating. There are a multitude of studies that have shown that a type of psychotherapy called Cognitive Behavior Therapy (CBT) is the most effective way of treating disordered eating and body image. I have been using CBT to help people for 20 years and I have found it a proven way to help people develop a healthier relationship with food and address all the issues that are at the root of the problem. If you are no longer willing to tolerate the vicious cycle of overeating and the negative emotions that go with it, I am here to help. Together we can begin to uncover and deal the problems that lead to you eating emotionally. Firstly we will identify your emotional triggers to overeating, and any other causes that have not been properly identified or addressed before such as co-occurrence of mood disorders, perfectionism, relationship difficulties and self-esteem. We will look at the thoughts you have that are not helpful to you and trigger feelings of distress and of things being out of your control. We will then develop your own personal toolkit of coping strategies so that you begin responding to negative emotions such as stress, anxiety, anger and sadness in a healthy way without guilt and shame. I will help you gain confidence in your ability to make healthy choices in a reasonable way without being overly harsh on yourself. We will change how you think and feel about food, eating and body image. We will increase your self-confidence in your body and shape and learn how to avoid the thoughts that lead to purging, over-exercise or feelings of hopelessness.

Perhaps I Should Keep Trying To Do This Myself.....

One thing I often hear from people struggling with eating issues is that they should be able to control their eating themselves and reaching out for help is a sign of failure. There is also worry and doubt about spending money on themselves for therapy. Many insurance companies cover a portion of out-of-network therapy, which may help offset cost but more importantly, you have been trying to do this alone for a long time. It is okay to reach out for help. It takes courage to acknowledge you have a problem and asking for and accepting support is a strength and means you at now ready to beat this stressful way of living your life. In the long-run, you will be happier, healthier and more able to take on life’s challenges in a more positive and productive way.

What Can I Do Right Now That Will Help?

Throughout my years working with people with emotional eating I saw that certain characteristics and scenarios keep coming up again and again and so I wrote a booklet about emotional eating which you can download below for free. It starts with two questionnaires; Are You An Emotional Eater? & What Type Of Emotional Eater Am I? It goes on to explain the different types of eating disorders and then I give some useful strategies to help you to begin to learn how to overcome emotional eating. My clients have found it helpful and I hope that you will too.

[wysija_form id="10"]

I invite you to contact me on 847 791-7722 or at drsfcallen@gmail.com with any questions you have after reading the booklet. If you are experiencing an unhealthy relationship with food that gets in the way of you enjoying your life, please remember you are not alone and support is available and will help. Click here to download Food Monitoring Sheet

Couples Counseling

sarahallen — Sat, 04 May 2013 17:14:40 +0000

How Can Couples Therapy Help?

Let’s focus on what you want your

relationship to be like and create

changes to make that a reality.

[cycloneslider id="couples-counseling"]

Relationships can become stagnant if ignored but it is easy to find yourself doing that when feeling overwhelmed by everything else in your life.

Do you feel that you are disconnected from your partner and what started out as a great relationship now has you living like roommates? Are everyday disagreements over money and power issues leaving you drained and resentful? Perhaps you are finding that the smallest of issues turns in to a major argument or maybe you are trying to avoid contact with your partner all together? Many people find themselves in a relationship that has not lived up to their expectations and end up feeling stuck, unheard and unsatisfied. Please don’t give up hope as many couples go through difficult periods. Things can get better.

Together we will find the strategies that work best for you and your relationship.

Through couples therapy with me you will learn techniques that empower you to build a more connected and loving relationship. Together we change the things that aren't working, and build on the strengths both of you already have. We develop your personal "toolbox" for dealing with problems that come up now, and in the future. Although the past is important in shaping where you are today, and past trauma, anxiety, depression and other emotional issues are discussed, our focus is improving the present. We acknowledge how hard it is to sustain a good relationship and we can develop the practical and communication skills you need to support each other. Being in a supportive relationship has a very protective effect that makes everyday frustrations, as well as the bigger stresses in life, much more manageable.

Here Are Answers To Some Concerns That Frequently Come Up

Our Arguments Seems Irresolvable, I’m Not Sure You Can Help Us

Many couples feel this way when they first come in. So far your attempts to resolve your conflicts by yourself haven’t been very productive which has probably left you with little hope. However, you will see that by learning to listen to each other and communicate better, problems aren’t insurmountable.

It Is My Partner’s Problems That Are Effecting Our Relationship

Even if it might appear that way to you at the moment, it is rarely just one person’s problems that are causing all the relationship difficulties. The way we interact with each other, bring up our concerns and support each other, affects the relationship so even if one person is having a particularly difficult issue, we can build up your relationship so you can both deal with problems more effectively.

My Partner Won’t Come With Me

This actually comes up frequently. One partner “doesn’t believe in therapy.” Many individuals feel angry or hopeless when their partner refuses to actively engage in making the relationship better. What I have found is it helps more to go into counseling by yourself than to do nothing. In fact, working on the way you personally are effecting the relationship can drastically improve the quality of the relationship for both of you. The changes one partner actively makes can go a long way and often, when the other partner sees your commitment to actively working on things, they become interested in participating too.

Let’s focus on what you want your relationship to be like and create changes to make that a reality.

Couples & Family Therapy

sarahallen — Sat, 04 May 2013 17:15:17 +0000

How Can Couples Therapy Help?

Couples therapy helps partners recognize and resolve conflicts and improve their relationship.

[cycloneslider id="couples-counseling"]

Therapy is a collaborative process where we work together to find the techniques that work for you.

Using techniques that help to empower my clients, together we build on strengths from both of you to develop your personal “toolbox” for dealing with emotional problems both in the present and future. Counseling is especially useful when a couple are facing a new situation such as becoming a parent. We acknowledge how hard it is to be a parent and develops the practical and communication skills you need to support each other. Relationships can become stagnant if ignored but it is easy to find yourself doing that when feeling overwhelmed by everything else in your life. Although the past is important in shaping where you are today, past trauma, anxiety, depression and other emotional issues are discussed but our focus is improving the present.

We focus on what you want your relationship to be like and creates changes to make that a reality.

New Mom Workshop

sarahallen — Sat, 04 May 2013 17:15:36 +0000

Having a baby, whether your first or one of many, can be a major life stress.

[cycloneslider id="workshops"]

Emotional Wellness for Moms Workshop

Are you pregnant and wondering what life will be like when this new baby arrives? Have you recently had your first baby and are finding that motherhood is different from how you expected it to be? Feeling overwhelmed by the responsibility of a new life totally reliant on you? Pregnant with your second and worried how your first born will adapt and how will you cope with two? Feeling that your relationships with your partner, family and friends has brought changes and all the changes the baby has brought to your family? Next workshop:

Monday, September 30th, 2013 at 10am - 11am

3400 Dundee Rd. #245, Northbrook

The workshop costs $25. Call 847 791-7722 to register.

Come and meet other moms who feel the same way!

This workshop provides a safe and non-judgmental way to discuss the demands of motherhood and how your life and relationships have or will change. We often lose sight of our own needs when we are a mom and as well as looking at the challenges parenting brings, we will talk about ways you can look after yourself emotionally so you have the emotional reserves to look after your family. It is appropriate for both first-time and more experienced moms. Babies welcome. I feel passionate about helping women feel supported when they journey through motherhood and I have made it my mission for the past 20 years. I am from the UK and when I had my first child there 22 years ago, I received a lot of support from community health professionals who do home visits when you first bring baby home and set up weekly groups for new moms so they can meet other new moms and discuss the day-to-day challenges of parenting. Women who are having a difficult time receive support and referral to a psychologist for therapy if necessary. I feel strongly that this type of community support should be available to every woman, everywhere. When I moved to the USA 16 years ago, I realized that women’s experience here is very different and very isolated with little community support or opportunity to meet other local moms. I wanted to change that! Healthcare professionals back then mostly didn’t know what I was talking about when I mentioned Postpartum Depression. One OB/GYN even told me “We don’t have that here dear.” Oh, yes we do! Back in the UK I did my thesis for my Doctorate in Clinical Psychologist on traumatic birth experiences and postpartum depression and I worked within the community treating women who had postpartum depression and anxiety and/or difficult birth experiences. I naturally carried on doing the same work here when I set up a practice in Northbrook 16 years ago because that is what I love to do. Realizing there was a wider need, I founded the Postpartum Depression Alliance of Illinois 13 years ago and with of help of wonderful volunteers, we provide support to pregnant and new moms from all over Illinois and help them find resources. I have also worked with the Governor to get May proclaimed as PPD Awareness Month in Illinois and with hospitals to provide screening and education about perinatal mood disorders. The more general awareness there is about how common pregnancy & postpartum mood disorders are, the more women feel comfortable asking for help. You don't need to reach the point where you are feeling depressed to get help though, prevention is very important. I believe all moms need and deserve support. I hope you’ll join me for the next workshop.

Sarah

Download my handouts:

Myths & Mantras Adjustment To Motherhood Pregnancy & Postpartum Mood Disorders Ways for Dads to Help

New Mom Support Group

sarahallen — Sat, 04 May 2013 17:15:55 +0000

New Moms Supporting Each Other

A therapeutic, professionally guided group for mothers with their babies(ages 0 to 12 months).

[cycloneslider id="support-groups"]

We will share the excitement of motherhood and address the challenges of parenting together.

In bi-monthly meetings I will facilitate discussions that will address postpartum issues in a safe, non-judgmental environment. By meeting and opening up to other moms, you will be able to extend your support network and so strengthen your emotional well-being. * Connect with and support other new moms on the same journey * Identify the warning signs of baby blues & postpartum depression * Learn coping techniques to improve your mood * Learn strategies to deal with the challenges that parenting brings * Learn how to balance your needs with the family’s needs.

Many topics are addressed including :

Sleep
Isolation
Self image
Mom and Baby emotional wellness
Childcare issues
Body image issues
Family life
Functioning with limited personal time
Deciding to stay at home or work outside the home

Contact Dr. Allen for more information about the support group on 847 791-7722

Anxiety

sarahallen — Sat, 04 May 2013 17:16:20 +0000

Is anxiety making you feel overwhelmed?

Are you often worried, fearful, or anxious?

You may be suffering from anxiety.

I can help you feel better and enjoy life again.

[cycloneslider id="anxiety"]

When you feel overwhelmed and stressed, life’s challenges, big or small, are a lot harder to manage.

Do any of these thoughts sound familiar to you? “I can’t get my thoughts to stop going round and around.” “I wake up with a feeling of dread and I don’t know why.” “I can’t stop worrying about my children, whether they are doing well and questioning myself about whether I am doing enough to help them.” “I have to buy new curtains for the family room; what if I buy some curtains and then I find better ones or cheaper ones later on? What if I buy new furniture at some point and the curtains I bought don't match the furniture anymore?” Maybe you have similar thoughts that race around your head? What does “worry’ look like to you? Worry usually involves thoughts about negative events that might happen in the future or sometimes about things that you have done or said in the past that you wish you had handled differently and now are concerned with what other people think. Some good questions to ask yourself if you think you might have an anxiety disorder include: • Do I worry a lot more than other people do? • Do people tell me that I worry too much? • Do I worry even when everything is OK? • Do I often try to keep busy or distract myself as a way to avoid worrying? • Is it very difficult for me to stop worrying once I start? • Do I worry excessively about things that are unlikely to happen, or feel tense and anxious all day long with no real reason? Everyone gets anxious sometimes, but if your worries and fears are so constant that they interfere with your ability to function and relax, you may have Generalized Anxiety Disorder. Anxiety Disorders affect about 40 million American adults (about 18%), causing them to be filled with fearfulness and uncertainty. Unlike the relatively mild, brief anxiety caused by a stressful event (such as speaking in public or a first date), anxiety disorders last at least 6 months and can get worse if they are not treated.

Symptoms of Anxiety – Everyone’s experience is different but can include emotional and physical symptoms:

• You know that you worry much more than you should? • You have trouble controlling constant worries • You are not able to relax? • You have a hard time concentrating • You have trouble falling asleep or staying asleep • You might feel tired all the time • You can have headaches, muscle aches, stomach aches, or unexplained pains? • You experience irritability and mood swings

Although Symptoms are Similar, There are Different Types of Anxiety

It is important to get the bottom of exactly what is going on so treatment can be geared to what you need. If you’ve struggled with worry and fears for a long time, it is very likely that you are experiencing Generalized Anxiety Disorder. But what if your symptoms are relatively short-term? Some medical conditions and/or medications can actually cause anxiety or perhaps you have recently experienced a traumatic event or situation? Although symptoms are similar, there are different types of anxiety. Which sounds most like your experience? Generalized Anxiety Disorder (GAD) This is the most common form of anxiety and is when people have excessive anxiety and worry which occurs more days than not. In addition, symptoms of restlessness, fatigue, concentration problems, irritability, muscle tension and sleep disturbance may be present. Someone experiencing GAD finds it really difficult to control or regulate their worry. Panic Disorder A panic attack is an intense fear or discomfort accompanied by physical symptoms such as sweating, trembling and chest pain. People’s thoughts are usually about fear of losing control and/or dying. A panic attack can happen with any of the anxiety disorders, but panic disorder itself is characterized by recurrent, unexpected panic attacks and persistent concerns about having additional panic attacks. Social Phobia This is where people worry about social situations and have a fear of being seen negatively by others. This often leads to people avoiding social situations or if they have to go there is a lot of worry beforehand and often rumination about it afterwards. Specific Phobia This is when anxiety is a persistent and excessive fear about an anticipated or actual encounter with a specific object or situation e.g. spiders. A phobic person often organizes their life around avoiding it. Obsessive-Compulsive Disorder (OCD) A person with OCD has obsessions (which are persistent thoughts, images or impulses) and compulsions (which are behaviors done to reduce their anxiety). Having OCD is time-consuming and can really impact life activities. People with OCD recognize that their worries and compensating behaviors are excessive but cannot stop for fear of what will happen if they don't do them. The most frequent compulsions involve washing and cleaning, counting, seeking assurances, checking and/or repeating actions. Post-Traumatic Stress Disorder (PTSD) The anxiety in Post-Traumatic Stress Disorder is clearly associated with a traumatic event that the person experienced or witnessed and involved intense fear, horror or helplessness. In addition, there are recurrent, intrusive recollections of the events which are anxiety-provoking and distressing to the person. There may be avoidance of any situations associated with the original trauma and other anxiety-related symptoms such as hyper-vigilance or exaggerated startle response.

So Why Do People Get Anxious?

Research is looking at how brain chemicals effect your emotions and how your genes may give you at a predisposition to getting anxiety. We often see that worrying runs in the family. I think, and many psychologists agree, that it is a mix of DNA, your environment and the current stressors you are experiencing, as well as brain chemistry that affect whether you get it or not. Anyone can develop anxiety too and at any age. When I talk with my clients and ask them about their first memory of experiencing feeling anxious, they often trace it back to late childhood or teenage years. Others link it to major life events such as going off to college or becoming a parent for the first time. It is also important to examine whether anxiety co-exists with other issues such as depression, ADHD or addictions. Some people self-medicate with alcohol or food (see my Emotional Eating page). There is a better way though. The bottom line is that all these issues are very treatable and you don’t need to be feeling like this. Please reach out for help and support. Life doesn’t need to be this hard.

Here Are Some Concerns I Have Heard About Getting Help…

I already feel like I don’t have enough hours in the day to take care of everything I have to do. I just don’t see how I could fit therapy in.

Although you are extremely busy and overwhelmed right now, it’s very important that you make time for yourself and your needs in order to be able to enjoy your life. Specialized therapy will offer you the support you need to get through this and will help you move on with your life. You don’t need to be stuck with these difficult feelings.

Perhaps I should just try medication first, I can’t believe I will get better by just talking?

Talk therapies have been proven to be effective at alleviating anxiety symptoms in hundreds of research studies conducted around the world. For mild to moderate anxiety, talk therapy has been shown to be more effective than medication and does not have intrusive negative physical side effects. A particular type of talk therapy called Cognitive Behavior Therapy (CBT) has been proven to successfully treat anxiety and in many studies patients treated with CBT are more likely to get better and have fewer symptoms of anxiety. And not just by the end of therapy, many studies have reported that patients using therapy rather than medication show more positive improvements at 12 months and longer post therapy. I have 20 years experience of using CBT which allows me to get to the root of problems quickly and show you practical ways to feel more in control of your life. If you are experiencing severe anxiety though there is absolutely nothing wrong in seeking treatment that uses both antidepressants (they work for both depression and anxiety) and talk therapy. When I work with someone who can see that the coping strategies we are talking about in therapy are a great idea but their anxiety levels makes it too hard for them to carry them out, I often suggest having a consultation with a psychiatrist. Used together, therapy and medication can really work well in lifting you to a place where you can utilize the strategies we are discussing. We can then work on making worrying less your normal state of being and after a while you will probably be able to reduce and then stop the medication. You will be thinking and behaving differently so won’t need it anymore.

I’m a little unsure about what to expect, I’ve never had therapy before…

There is nothing scary about meeting with me. You know yourself better than anyone else. At your own pace, you can tell me what has been going on in your life and together we will get to the sources of the issues you are facing. I have many years of experience and between us we will be able figure out the best way to move forward. Although we will talk a little about the past so we know how you have got to the place you are now, our focus will be in the present and how to help you develop the tools you need to worry less and start enjoying your life. There are many ways we hold ourselves back from happiness. I can empower you with the tools necessary to deal with the stress that life and relationships bring, both in the present and for when they show up again in the future.

Please don’t wait to get help! You don’t have to go through this alone.

What Can I Do Right Now That Will Help?

When clients first come in to see me, the main concerns that come up again and again are: 1. How can I feel less stressed, angry and overwhelmed? 2. How can I improve my relationships? 3. How can I stop worrying about everything: my children, partner, friends, work, my “to do” list…. So I put together a booklet with some strategies I am always giving to my clients to help them begin to improve their mood. I hope that you will find it helpful too.

[wysija_form id="10"]

I invite you to contact me on 847 791-7722 or at drsfcallen@gmail.com with any questions you have after reading the report. Also, I have several blog posts on my blog about anxiety and other issues that can affect the way you feel.

Depression

sarahallen — Sat, 04 May 2013 17:16:44 +0000

Do You Often Feel Sad, Hopeless or Empty? Are You Lacking Energy and Feeling Unmotivated? You May Be Suffering From Depression. I Can Help You Feel Better And Enjoy Life Again.

[cycloneslider id="depression"]

When people first come in to see me they often need help to regain control in their life. They often feel stuck and overwhelmed.

Everyone occasionally feels blue or sad. But these feelings are usually short-lived and pass within a couple of days. When you have depression, it interferes with daily life and hurts both you and those who care about you. Depression is a common but serious illness but the majority, even those with the most severe depression, can get better with treatment.

Symptoms of Depression – Everyone’s Experience is Different But Can Include:

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

If you recognize any of these symptoms of depression, you are not alone. About 17 million American experience depression each year and about 20% of all women and 12% of all men in the US will experience an episode of major depression at sometime in their lives. Please be reassured though that, with help, depression is very treatable. Through proven, effective therapy methods and 20 years of experience Dr. Allen gets quickly to the root of the problem and uses a compassionate, problem-solving approach to identify and treat the issues that are causing you to feel overwhelmed and down.

Here Are Some Concerns I Have Heard About Getting Help

I already feel like I don’t have enough hours in the day to take care of everything I have to do. I just don’t see how I could fit therapy in.

Although you are extremely busy and overwhelmed right now, it’s very important that you make time for yourself and your needs in order to be able to enjoy your life. Specialized therapy will offer you the support you need to get through your depression and move on with your life. You don’t need to be stuck with these difficult feelings.

Perhaps I should just try an antidepressant?

Talk therapies have been proven to be effective at alleviating depression symptoms in hundreds of research studies conducted around the world. For mild to moderate depression, talk therapy has been shown to be more effective than medication and does not have intrusive negative physical side effects. Patients treated with CBT, were also more likely to go into remission and have fewer symptoms of depression. These effects are not just at the end of therapy. Many studies have reported that patients using therapy vs medication show more positive improvements at 12 months and longer post therapy. If you are experiencing severe depression though there is absolutely nothing wrong in seeking treatment that uses both antidepressants and talk therapy. When I work with someone who can see that the coping strategies we are talking about in therapy are a great idea but their depression makes them not have the motivation to be to do them, I often suggest having a consultation with a psychiatrist and used together, therapy and medication can really work well in lifting you to a place where you can utilize the strategies we are discussing.

I’m a little scared about starting therapy, I’ve never had it before…

There is nothing scary about meeting with me. You know yourself better than anyone else and at your own pace, I will ask you to tell me what has been going on in your life and together we will get to the sources of the issues you are facing. I have many years of experience and between us we will be able figure out the best way to move forward. Although we will talk a little about the past so we know how to have got to the place you are now, our focus will be in the present and how to help you develop the tools you need to feel less depressed and start enjoying your life.

Please don’t wait to get help! You don’t have to go through this alone.

What Can I Do Right Now That Will Help?

When clients first come in to see me, the main concerns that come up again and again are: 1. How can I feel less stressed, angry and/or down and unmotivated? 2. How can I improve my relationships? 3. How can I stop worrying about everything: my children, partner, friends, work, my “to do” list…. So I put together a booklet with some strategies I am always saying to my clients to help them begin to improve their mood. I hope that you will find it helpful too.

[wysija_form id="10"]

I invite you to contact me on 847 791-7722 or at drsfcallen@gmail.com with any questions you have after reading the report. Also, I have several blog posts on my blog about depression and issues that can affect the way you feel.

Humana Information

sarahallen — Sat, 04 May 2013 17:17:37 +0000

Using Humana Insurance

Please download this form and complete the insurance information that is necessary for submission of services to Humana.

Medical Insurance Submissions

It is the client’s responsibility to contact the insurance company to find out their insurance benefits. I am in-network for some of the Humana PPO plans but not all. The number to call is on the back of your insurance card. Prior to the first session you may want to check if you have to pre-certify and ask your representative details about your annual deductible, the co-pay amount and how many sessions you are allowed per year.

Payment Information

Humana may not pay for services that they consider to be non-efficacious, not medically or therapeutically necessary, or ineligible (not covered by your policy, or the policy has expired or is not in effect for you or other people receiving services). The client is financially responsible for any outstanding balance not covered by their insurance company, for whatever reason. If there is a dispute, it is the patient's responsibility to pay Dr. Sarah Allen who will then provide them with a statement so that the client can take up the matter with their own insurance company for reimbursement.

Home

sarahallen — Thu, 09 May 2013 17:35:09 +0000

Would you like to move your life forward and be free of:

About Sarah

Anxiety / Worry Depression Eating/Weight Issues Pregnancy / Postpartum Mood Disorders Parenting Difficulties Relationship Difficulties

[cycloneslider id="homeslider"]

There is a Solution for You

Are you struggling with any of the issues above? Are you feeling that your emotions, work or your relationships are slipping out of your control? Your problems may have been bothering you for a long time and you feel it's time to do something about it. Counseling can help. Believe it or not, your life doesn’t have to be such a struggle. In a supportive, nurturing environment I can help you to begin to understand what is making you unhappy, focus on defining the changes you want and set about making them a reality. If you are not able to come in to my office I can provide telephone or online counseling to make therapy more convenient for you.

3 Tips For A Happy & Less Stressful Holiday

Prozac turkey – The key to a less stressful holiday? Nah, just click the red link above to read my 3 part blog series sharing holiday stress management tips.

I also invite you to read more about your particular issue on my site. I think you will recognize yourself in what I’ve written, as you are certainly not alone in dealing with these types of issues. On many pages there are free booklets to download to start you on your journey to a happier you.

[caption id="attachment_126" align="alignnone" width="257"] Dr. Allen is a psychologist with 20 years
counseling experience.[/caption] [maxbutton id="1"]

Dr. Sarah Allen is an experienced counselor recognized by clients, peers and other professionals for her ability to quickly help people get “unstuck” and move forward in their lives. [maxbutton id="1"]

If you are thinking about getting counseling and you'd like to talk to someone about the things that are troubling you, I am happy to help.

Since 1993 I have been helping people understand what is holding them back from feeling in control of their life. Together we work on looking after YOU, so you can start enjoying life again.

Mood & Anxiety Disorders

sarahallen — Mon, 20 May 2013 13:32:32 +0000

Are you feeling overwhelmed being a parent?

Is motherhood different from what you expected?

Do you want to feel more relaxed and empowered raising your child?

[cycloneslider id="anxiety"]

Parenting is the toughest job in the world but one we get little preparation for!

Women's Issues

sarahallen — Mon, 20 May 2013 13:34:54 +0000

Are you a pregnant or new mom experiencing anxiety, sadness or intrusive thoughts??

Do you have out of control mood swings every month?

Or maybe your periods have become irregular and you are experiencing sleep and mood problems?

[cycloneslider id="women-counseling"]

There are many benefits to being female, but sometimes hormonal and lifespan transitions can lead us to experience difficult emotional issues.

There are many times during a woman’s life when issues relating to reproduction and hormones can throw us for a loop. It’s not always easy being female! These are times in a woman’s life when she might typically need extra support: When we have difficulty trying to conceive, we often struggling with feelings of sadness, hopelessness, fear and anxiety. When we experience a miscarriage, stillbirth, or other neonatal loss, it is often hard to heal from the loss or we may feel disconnected from our partner, family and friends. Sometimes pregnancy and the year following childbirth are not at all how we expected it to be. Many women feel sad, anxious, and irritable. This was not how motherhood is meant to be! Pregnancy and Postpartum Mood disorders are very common though and affect between 15 – 20 % of mothers. This is the number of women reporting experiencing these feeling. Imagine how many more women are feeling this way and are not talking about it. Traumatic labor is more common that you might expect. Birth is one of the most physically and mentally challenging things a woman experiences, and sometimes our childbirth experience doesn’t go the way we hoped or expected. Sometimes the labor experience is traumatic. We feel that either our life or the baby’s life was in danger. I was a pioneer in childbirth related trauma research and I can help you process your feelings and emotions and move forward from the experience. Becoming a mother is a huge responsibility. Are you considering starting a family, and want to explore what this would mean for your relationship, career, or sense of self? Perimenopause and menopause can occur over a long period of time. Perhaps you are passed worrying about having more children but your hormones have started to cause night sweats, insomnia and your sex drive is zero. You are experiencing such wild swings in mood that your partner and children are walking on eggshells around you. If so, I can help. I provide counseling and support for women's issues such as: *Premenstrual disorder *Pregnancy anxiety &/ or depression *Postpartum anxiety &/ or depression *Traumatic labor experience *Miscarriage *Infertility *Perimenopause *Menopause For twenty years I have helped women look after themselves while they develop practical tools to feel back in control. We all need a little support sometimes. You don’t need to feel alone.

Here Are Some Concerns I Have Heard Women Say About Getting Help…

I already feel like I don’t have enough hours in the day to take care of everything I have to do. I just don’t see how I could fit therapy in. Although you are extremely busy and overwhelmed right now, it’s very important that you make time for yourself and your needs in order to be able to enjoy your life. Specialized therapy will offer you the support you need to get through this and will help you move on with your life. You don’t need to be stuck with these difficult feelings. Women are usually the cornerstone of their family. We all know the saying “When Mama ain’t happy, nobody’s happy” and it’s true. If you take the time for yourself to improve your mood, your partner and your children reap the benefits too. Seeing A Therapist Is A Sign Of Weakness “I should know how to do all this”, “Other women seem to be coping!” The truth is, it takes a lot of courage to reach out for help. Sometimes people just need a few sessions to discuss a specific concern and get back on track. Others need more time because they are dealing with multiple issues. In most cases counseling is reimbursed by your medical insurance through out of network benefits.

What Can I Do Right Now That Will Help?

During therapy we can target particular stressors that effect women at particular times of their life, such as those mentioned above, but there are also some common concerns that come up again and again are: 1. How can I feel less stressed, angry and overwhelmed? 2. How can I improve my relationships? 3. How can I stop worrying about everything: my children, partner, friends, work, my “to do” list…. So I put together a booklet with some strategies I am always saying to my clients to help them begin to improve their mood. I hope that you will find it helpful too.

[wysija_form id="10"]

I invite you to contact me on 847 791-7722 or at drsfcallen@gmail.com with any questions you have after reading the booklet. Also, I have several blog posts about issues women face you might be interested in reading. I have additional free booklets on other web pages that you might be interested in downloading too: Simple Steps To Overcome Emotional Eating, Guide To Pregnancy & Postpartum Issues and How To Stop Arguing With Your Child

FAQs

sarahallen — Mon, 20 May 2013 13:38:10 +0000

Pregnancy and Postpartum Reports

sarahallen — Mon, 03 Jun 2013 16:35:07 +0000

Thank you for your interest in the Screening Test and my Guide To Pregnancy & Postpartum Stress, Anxiety & Depression. If you have any questions or concerns after reading these booklets please contact me. Please download your booklets by clicking on the covers:

A Way To Lighten Your Mood

sarahallen — Fri, 17 May 2013 17:07:08 +0000

You probably know John Cleese from Monthy Python or Fawlty Towers, he's a funny man. He has done a documentary on the benefits of laughter yoga. I dare you to watch this and keep a straight face! Maybe we should start this up in at Dr. Sarah Allen Counseling Services here in Northbrook?

John Hopkins Researchers Uncover Genetic Predictors of Postpartum Depression

sarahallen — Fri, 17 May 2013 17:07:34 +0000

John Hopkins researchers have uncovered specific chemical alterations in two genes that, when present during pregnancy, reliably predict whether a woman will develop postpartum depression. This is a small study but if it can be replicated on a larger scale that would mean great news for pregnant moms. We already ask that doctors screen pregnant women by asking about risk factors such as prior or family history of mood disorders, current stressful situations or relationships but it is much easier (and therefore more likely that doctors have time to do it) if it is added to the standard battery of blood tests doctors already give pregnant women. If we can more easily identify women who have a high risk for PPD, then we provide the new mom with support and education about effective treatments while she is still pregnant and hopefully get help started immediately following birth to reduce the depression's severity or length. This will also help normalize the experience (research has shown that 10 - 20% of new moms experience PPD) and women won't feel that it something that they are doing wrong or feel guilt about not enjoying new motherhood. We mustn't start viewing PPD as only due to genetics though. We must also recognize the impact stressors i.e. lack of support, loneliness, financial and environmental stress or trauma have on PPD. This is a very small study but the researchers say they hope to move to the next step to collect blood samples from a larger group of pregnant women and follow them for a longer period of time.

Women With Unintended Pregnancy Are More Likely to Suffer from Postpartum Depression

sarahallen — Fri, 24 May 2013 20:23:15 +0000

A new study published on May 8 in BJOG: An International Journal of Obstetrics and Gynaecology, shows that women who became pregnant unintentionally are four times more likely to suffer from postpartum depression at twelve months postpartum. Unintended pregnancy was defined in the study as both mistimed and unwanted pregnancies. Data was analysed for 688 women at three months and 550 women at twelve months and the results showed that postpartum depression was more likely in women with unintended pregnancies at both three months (11% vs. 5%) and twelve months (12% vs. 3%). The increased risk was highest at 12 months which indicates that this group of women have a long term risk of depression. When age, education level and poverty status were factored into the results, women with unintended pregnancy were still twice as likely to have postpartum depression at twelve months. The authors conclude that unintended pregnancy may have a long term effect on maternal wellbeing and clinicians could consider pregnancy intention at antenatal visits and offer appropriate support both during and following the pregnancy. Dr Rebecca Mercier, from the Department of Obstetrics and Gynaecology, University of North Carolina and co-author of the research said: "While many elements may contribute to postpartum depression, the results of this study show that unintended pregnancy resulting in live birth could also be a contributing factor. Simple, low-cost screening interventions to identify women at risk could allow targeted intervention when appropriate”. I find that when women at risk for PPD come in for therapy during their pregnancy they have less symptoms and a shorter duration of symptoms than if they prolong getting help. The sooner they resolve their feeling about the unplanned pregnancy, the less likely they will experience depression postpartum. Therapy is useful for resolving issues both during pregnancy and postpartum.

Why are some children affected by parental conflict while others are not?

sarahallen — Fri, 24 May 2013 20:33:19 +0000

New research out today found that it is the way children try to understand the arguments their parents have that can lead to emotional and behavioral problems. When children blamed themselves for the conflict between their parents, they were more likely to act out in a behavioral way i.e. anti-social behavior, being aggressive etc. But if they felt threatened by their parents’ arguing or thought their parents would split up, the child was more likely to experience emotional problems such as depression. The research team suggest that it is important to teach families conflict resolution skills to reduce the negative effects of parental arguments. Let’s face it. disagreements are always going to happen in a family but by developing good channels of communication and understanding, not only between the parents but between all family members, you can reduce the negative effect conflict can have on children. The research was funded by the Economic and Social Research Council (ESRC) Further information: http://www.esrc.ac.uk/my-esrc/grants/RES-000-23-1380/read [caption id="attachment_1551" align="aligncenter" width="317"] Parental conflict can effect some children more than others[/caption]

Family counseling can help parents and children develop good communication skills and reduce conflicts

The Northbrook Tower - Northbrok Wholefoods Asks For Dime Donations To Support Postpartum Depression Alliance

sarahallen — Fri, 24 May 2013 20:45:34 +0000

NB Whole Foods asks for dime donations to support Postpartum Depression Alliance by Alan P. Henry May 07, 2013 Every time you shop at Whole Foods Market in Northbrook between now and June 30 and use your own bag, you will potentially be helping support the statewide helpline and website of the Postpartum Depression Alliance of Illinois. Northbrook's Whole Foods, 840 Willow Road, is supporting the cause through its One Dime At A Time community program. When a shopper uses their own bag, they will be given the opportunity to donate the 10 cents given for reusing bags to the Alliance. "I was just blown away and very excited that they would do that for us," said Dr. Sarah Allen, Director of the PPD Alliance of Illinois, which promotes awareness, prevention and treatment of maternal mental health issues. "Although we support women all over the State, we are based in Northbrook and are very integrated with the community here, offering support groups and workshops for new moms." PPD IL offers a help line (847- 205-4455) and website (www.PPDil.org) for women and their families so they can learn more about pregnancy and postpartum mood disorders and access local resources such as support groups and trained healthcare providers. Proceeds from the One Dime at a Time program, which have been earmarked for the Alliance since April 1, will help defray the roughly $4,000 annual cost of operating the website, printing and other costs. "Whatever help we get, we will be very pleased," said Dr. Allen, a 16-year Northbrook resident and Whole Foods shopper who approached the store in February with the idea. Dr. Allen, who specializes in individual, couple and family therapy, is also offering a free workshop entitled Emotional Wellness for Moms on May 15 from 10-11:30 a.m. at 3400 Dundee Road, Suite 245, in Northbrook to discuss the challenges new moms face and offer ways women can look after themselves emotionally when they have a new baby. The over-arching message at the workshop will be "you don't have to be alone," said Allen , who founded the PPD Alliance in 2001. "It is very hard to parent. People are overwhelmed, and they feel, 'Oh, I should be able to do this all by myself,'" Allen said. "My message is that it is OK to get some help doing this. It doesn't need to build up to be this major disaster. You can come in for the workshop, or a couple of sessions, meet some other moms, just talk about what's going on, and just get a little support." Studies indicate that approximately 20 percent of pregnant women and 15 percent of new mothers experience major or minor depression in the first year after giving birth, Allen said. Gov. Pat Quinn recently declared May Perinatal Mood Disorders Awareness Month. "The Alliance has also embraced the term 'perinatal mood disorders' to express the inclusion of all emotional issues that can occur during pregnancy or within a year of delivery," Allen said. For more information about pregnancy & postpartum mood disorders and PPMD Awareness month contact: Dr. Sarah Allen, Director IL PPD Alliance at (847) 791-7722 or drsfcallen@gmail.com or visit www.drsarahallen.com Pictured is Dr. Sarah Allen, Directer of the PPD Alliance of Illinois

Anxiety After Having A Baby

sarahallen — Fri, 24 May 2013 20:50:41 +0000

Research published in April's Pediatrics journal showed that 15% of new moms experience clinical levels of anxiety. Dr. Ian Paul, a professor of pediatrics and public health sciences at the Penn State College of Medicine and the lead researcher stated "Childbirth tends not to be a depressing situation for a majority of women, but it is anxiety-provoking, especially for first-time moms." 1,100 new mothers took part in the study and after their hospital stay giving birth they were followed up with phone surveys at two weeks, two months and six months after delivery to assess anxiety, depression, breast-feeding duration and health care use. The PPD Alliance of Illinois has worked hard at increasing awareness of pregnancy and postpartum mood disorders over the past 13 years and we are happy that it has become routine in many hospitals and pediatrician offices for doctors and nurses to ask about depression symptoms and to administer screening tools for postpartum depression. Over the past few years we now know that it is really important to include screening tools and ask about anxiety symptoms too. There is a lot of worry around how to care for a new baby. You suddenly find yourself totally responsible for a new life and lack of sleep makes you especially vulnerable if you do not have someone to support you emotionally and practically. Women who are worriers, perfectionists, have high and often unrealistic expectations for themselves are especially at risk. If you find that worry and racing thoughts are affecting your enjoyment in life, please reach out as support is available. I use Cognitive-Behavioral Therapy (CBT)during our therapy sessions which is proven to help you identify what thoughts are triggering your negative thoughts and through problem solving and stress reduction strategies we provide you with coping tools that reduce anxiety. [caption id="attachment_1556" align="aligncenter" width="264"] CBT Helps Anxiety After Having A Baby[/caption]

Exciting News!

sarahallen — Sun, 24 Mar 2013 21:31:51 +0000

When I set up my new website at the end of 2012 I also set up this blog but I have never got around to writing on it. It has been such a difficult thing to start - what to say? Today though I have had a two pieces of really, really good news so I want to share them! In my role as Director of the Postpartum Depression Alliance of Illinois (www.PPDil.org) I am always trying to find sources of support as we are run entirely by donations. A few months ago I was in our local Wholefoods and was asked as usual by the cashier whether I want to donate the dime they were going to give me for bringing in my own bags. It made me wonder how they choose the recipients of all those dimes so I asked and was given a flyer about their One Dime At a Time program for local non-profit organizations. Worth giving it try I thought, so I completed all the paperwork and then forgot about it - so many organizations must be asking to be donated to surely? Well, today they sent me an email saying the Alliance has been chosen as the recipient for the quarter April 1 - June 30th. Amazing! All those dimes will be coming our way and help us raise awareness of perinatal mood disorders in Illinois and help women get the support they need. While I was about to pen an email to all the Alliance's wonderful volunteers about Wholefoods, another email came in. This time it was from Governor Quinn's office saying that the Governor has again accepted our application to proclaim May as Perinatal Mood Disorders Awareness month in Illinois. So excited that pregnancy and postpartum issues are getting the recognition they deserve. So different from when I first came over to the US and would go to OB offices to talk to them about Postpartum Depression and I was often met with "Oh, we don't get that over here dear!". Thankfully, times have changed over the past 16 years :) (Are you allowed to do smiley faces on a blog?).

Anxiety Report

sarahallen — Wed, 05 Jun 2013 20:24:12 +0000

Thank you for your interest in my booklet Simple Steps To Improve Your Mood. I hope you find it helpful. If you have any questions after reading the booklet please contact me Please download your booklet by clicking on the cover:

Depression Report

sarahallen — Wed, 05 Jun 2013 20:25:22 +0000

Women's Counseling Report

sarahallen — Wed, 05 Jun 2013 20:26:09 +0000

Parenting Report

sarahallen — Wed, 05 Jun 2013 20:27:07 +0000

Thank you for your interest in my booklet How To Stop Arguing With Your Child. I hope you find it helpful. If you have any questions after reading the booklet please contact me Please download your booklet by clicking on the cover:

Eating and Weight Issues Report

sarahallen — Wed, 05 Jun 2013 20:27:59 +0000

Thank you for your interest in my booklet Simple Steps To Overcome Emotional Eating. I hope you find it helpful. If you have any questions after reading the booklet please contact me Please download your booklet by clicking on the cover:

Family Report

sarahallen — Wed, 05 Jun 2013 20:28:44 +0000

Couples Report

sarahallen — Wed, 05 Jun 2013 20:29:30 +0000

Greenbriar Parent is a Postpartum Pro

sarahallen — Sat, 08 Jun 2013 12:11:24 +0000

Northbrook Star/ Chicago Sun Times May 4, 2010 By Karie Angell Luc Photo Joel Lerner (Chicago Sun Times Staff Photographer) Dr. Sarah Allen is a psychologist who started a postpartum awareness program in Illinois that Gov. Patrick Quinn just honored. For more than a decade, Greenbriar School parents have come to know Sarah Weller as a Northbrook volunteer and mom of three with that cool British accent. But did they also know she is Dr. Sarah Allen, clinical psychologist? It may be also rare learning of a neighbor having direct access to the Illinois governor's office. Allen convinced Gov. Pat Quinn to designate May as Postpartum Mood Disorders Awareness Month. In a press release, she is quoted as chairman of IL PPD Alliance, which helps mothers overcome postpartum depression. Allen began the alliance after relocating in 1997 from Portsmouth, England. "When I came here 13 years ago, it (PPD) wasn't widely recognized so I set up a state-wide non-profit organization that has a helpline and Web site to help women and their families find resources to help them," Allen said, referring to www.ppdil.org. "The U.K. was much further ahead in the recognition and treatment of PPD and when I came to the United States, I was shocked how little awareness and resources there were here for moms with PPD. "I went to the Postpartum Support International (PSI) conference that year (1998) to meet other professionals in the U.SA. that shared my interest and because of the extent of my knowledge came back as the PSI leader for Illinois," said Allen, whose family became U.S. citizens in 2008. Wearing several hats is typical for Allen although she owns no Mother's Day bonnet. "Mother's Day is a recognition of how all year round moms are looking after everyone else in the family -- it's a day to relax and also to think about my own mother and all she did for me," Allen said. She and her husband, Mel Weller, a Chicago financial software analyst, are parents to three sons. The two youngest, Michael and Thomas, are twins and also Greenbriar School fifth-graders. Their oldest son Jamie, a 2009 Glenbrook North High School graduate, is a University of Illinois sophomore returning home for the summer this Mother's Day weekend. "It is also his birthday a couple of days before so I expect we will have a nice meal out to celebrate," she said, referring to Jamie. "Hopefully I'll get breakfast in bed too," Allen added. Well-deserved breaks are appreciated as Allen will likely spend part of Mother's Day weekend preparing for next Wednesday's workshop in her Dundee Road Northbrook office. The May 12 free workshop from 6:30-8 p.m. is called "The Path to Postpartum Emotional Wellness." Allen welcomes new and expectant mothers. "At least 20 percent of moms experience perinatal mood disorders and by increasing awareness of how common and easily treated it is, women can know that they are not alone," Allen said. "When a mom experiences pregnancy or postpartum depression or anxiety, it not only negatively impacts her quality of life but can also impact bonding and can predispose the child to depression in later life," she said. "I feel very strongly that treatment should be readily available to every mom who needs it and the sooner she receives treatment, the sooner she can forge a secure attachment with her infant and counteract any negative effects her illness may have had," she added. One patient success story is Katie Axford Ford, a Lake Forest mother of four to Ellie, 6, Harry, 4, Maisy, 3, and Buck, who just celebrated his first birthday. "Katie had extreme postpartum OCD where she obsessed that somehow she would harm her baby and each day was very hard for her to get though," Allen said. "Helping her normalize her experience and reassure her that OCD can affect 5 percent of postpartum moms and having these thoughts didn't mean she would actually hurt the baby." Ford is now a PPD IL Alliance volunteer and is often on the other end of the line when callers phone the helpline. "The IL PPD Alliance relies solely on donation and is run entirely by volunteers and without them it just wouldn't exist," Allen said. To think -- a helpline run by moms and volunteers for moms who become volunteers. A Mother's Day gift in itself. To register for Allen's workshop, call (847) 791-7722 or email drsfcallen@gmail.com , or visit www.drsarahallen.com/postpartum_wellness_workshop.html and www.ppdil.org.

Parenting

sarahallen — Wed, 19 Jun 2013 23:50:28 +0000

[underribbon]

Parenting is the toughest job in the world but one we get little preparation for!

Are you battling with a toddler with a will of steel? Are mealtimes a nightmare and not the happy, family time you imagined it would be? Perhaps bedtime is chaotic and everyone in the house needs to get more sleep? Whether you are concerned about your toddler or teen, parenting can be tough. It is probably the source of your greatest worries. I have a great deal of experience of working with parents in various states of stress. We all want to do the best for our children and help them as much as we can. It’s not always easy though, is it? Starting with babies on up, I can help you with the specifics of tackling sleep training, mealtime drama and temper tantrums. As your child grows, concerns change, and parenting worries are more about how your child is doing socially, sibling rivalry or power struggles they are having with you. You may be feeling a little overwhelmed by all the responsibility you have as a parent or having a tough time navigating changes in your relationships with your partner, grandparents, other family members or friends. These are some very common parenting dilemmas I work with parents to overcome:

Transitioning to parenthood
Sleep issues from infants to adolescents
Fussy eaters & mealtime dramas
Ending temper tantrums
Parenting the strong-willed child
Parenting an anxious child
Parenting kids with ADHD
Deciding whether to return to work
Kids, divorce & step-parenting
Dealing with grandparents
How to handle discipline from toddlers to teens
How to stay calm when everything seems out of control

Using your specialist knowledge of your child, and my specialist knowledge about developing strong parenting strategies, we can work together to give you the confidence to enjoy life with your kids more.

Is counseling right for you?

Some people worry that seeing a therapist is a sign of weakness. “I should know how to do all this”, “other parents seem to be coping!” The truth is, it takes a lot of courage to reach out for help. Sometimes people just need a few sessions to discuss a specific concern and get back on track. Others need more time because they are dealing with multiple issues or perhaps coming to term with their own history of being parented. In most cases counseling is reimbursed by your medical insurance through out of network benefits. One issue that I find comes up again and again is how to handle discipline and arguments within the family. So I put together a booklet with some strategies I am always saying to my clients to help them begin to improve their relationship with their child and reduce the amount of shouting, arguing and tantrums that can occur. I hope that you will find it helpful too.

[wysija_form id="10"]

I invite you to contact me on 847 791-7722 or at drsfcallen@gmail.com with any questions you have after reading the booklet. Also, I have several blog posts on my blog about parenting that you might like to look at too.

Simple Steps To Boost Happiness Workshop

sarahallen — Sat, 17 Aug 2013 00:28:27 +0000

Adding One or Two Small Changes A Day To Your Routine Can Really Help To Improve Your Mood!

Everyone experiences stress in their lives. It's normal. But sometimes it starts to make us feel overwhelmed and irritable and life's challenges, big or small, become a lot harder to manage! Taking small steps to manage stress and improve your mood though is easy and makes life more enjoyable, and when you think about it, enjoying life is what it's all about!

I'm sorry but you missed my workshop at Northbrook Library but if your organization or company would like me to come to you to present a similar workshop, please let me know.

[caption id="attachment_1624" align="alignleft" width="271"] Simple Steps To Boost Happiness talk
at Northbrook library.[/caption] If you were not able to attend the library workshop, many of the things (and more!) that we talked about during the workshop are covered in my free booklet which you can download below by entering your name and the email address you want the booklet sent to.

[wysija_form id="10"]

All these questions will be covered during this fun and informative workshop

1. How can I feel less stressed?

2. How can I improve my relationships?

3. How can I stop worrying about .... (my children, partner, work, "to do" list etc)?

You will also learn about:

STRESS - The effects of stress on your brain, emotions, body and behavior and learn strategies to reduce stress.

SLEEP - The importance of sleep and ways to relax and improve your sleep.

WORRY - Why do we worry and learn steps to decrease worrying.

I invite you to contact me on 847 791-7722 or at drsfcallen@gmail.com if you have any questions about about the workshop or after reading the booklet. Also, I have several blog posts about ways to improve you mood as well as other issues so please take a look. Click here for my blog.

Simple Steps To Improve Your Mood

sarahallen — Wed, 30 Nov -0001 00:00:00 +0000

Adding One or Two Small Changes A Day To Your Routine Can Really Help To Improve Your Mood!

It's normal to experience stress in our lives sometimes. But when we start to make us feel overwhelmed and irritable, life’s challenges, big or small, become a lot harder to manage! Taking small steps to manage stress and improve your mood though is easy. If you just add one or two small changes a day to your routine it helps make life more enjoyable, and when you think about it, enjoying life is what it’s all about!

Join Me at Northbrook Library on Wed 9/25 from 7 – 8 p.m. for the Simple Steps To Improve Your Mood Workshop

Northbrook therapist focuses on reducing anxiety, helping clients enjoy life more

sarahallen — Wed, 30 Nov -0001 00:00:00 +0000

Northbrook therapist focuses on reducing anxiety, helping clients enjoy life more

By: Jackie Pilossoph | For Sun-Times Media

August 28, 2013 10:52PM

NORTHBROOK — “The whole point of life is that it’s supposed to be enjoyed, so why do we settle for getting by and getting through it? We need to have fun and enjoy it!” That’s something Northbrook psychologist, Dr. Sarah Allen, Psy.D. tells her patients, who she said are typically women in their 20's, 30’s, 40’s and 50’s suffering from issues that stem from anxiety. “People are so consumed by the stress of work and children that they forget what they’re here for,” said Allen, who is also a Licensed Clinical Professional Counselor. “Life can throw challenges, but if you are resilient, you can take those challenges head on, and the key to having resilience is looking after yourself and your own needs.” Allen grew up in Portsmouth, England, and said she knew she wanted to become a psychologist at a very young age. She attended both undergraduate and graduate school in London, and as part of the curriculum, she worked in the maternity ward of a London hospital, an experience she said made her feel connected to women. “I saw a need that wasn’t being addressed,” said Allen, who ended up being one of the first psychology students to do research on Post-Traumatic Stress Disorder (PTSD) following childbirth. When she finished her dissertation, she began working with children and families, and moms who were suffering from depression. “Women have a lot of pressure that we put on ourselves, and that society also puts on us,” she Allen, who is a mother of three and who has lived in Northbrook with her husband, Mel Weller and their children for 16 years. “We’re always running. We’re working and running the house and trying to spend time with our children. It’s a lot.” Allen, who has been in private practice in Northbrook for 15 years offers individual, couples and family therapy. In her living room style office with French country décor, which includes yellow painted walls, comfortable furniture, and a huge picture window with a view of large Oak trees, Allen said her goal is for her patients to relax, and feel like they can say anything to her. “People always say, ‘This is going to shock you,’ and I tell them that in 20 years I’ve never been surprised by anything,” she said. Allen treats anxiety, worrying, and depression caused by issues such as divorce, relationship problems, emotional eating, work stress, parenting stress, post-partum depression, and juggling work life balance. “Stress is very sneaky and you don’t realize how much it can affect you,” said Allen, who also puts on several workshops throughout the year at various Northbrook venues, including the Northbrook Public Library. “It affects mood, concentration, sex drive, immune system, and the digestive system, and has significant effects on other physical health problems.” Allen said in treating her patients, she doesn’t spend time focusing on the past, but instead offers tools to help them cope with present day challenges. “I help patients get back in control of their lives,” Allen said. “By taking control and thinking about things differently, and changing your thoughts and behavior, you can enjoy life more.” A Northbrook mom who chose not to be identified for this article was a patient of Allen’s for a year and a half after struggling with anxiety for several years, which she said intensified after her pregnancies. “What I love about Sarah is that she’s very real and very into practical solutions,” she said. “She wasn’t there just to listen. She gave me actual strategies for anxiety as it relates to parenting.” “I want people to be empowered,” Allen said. “Therapy is giving people tools to stop worrying, to sleep better, to eat better and to be healthier and happier.”

Telephone & Online Sessions

sarahallen — Wed, 02 Oct 2013 23:55:15 +0000

Telephone & Online Sessions

People from all over the country can access my specialist knowledge via telephone sessions or online by using free internet based video conferencing technology such as Skype (www.skype.com) or Vsee (www.Vsee.com). Perhaps you live too far from Northbrook to come to my office or maybe your schedule make it difficult to build in travel time. Some people always use telephone or online therapy sessions, others generally come in to my office and only use these types of sessions when they or their child is sick. I am happy to work with you in whatever way works best and there have been many studies that show "telemental health" is as helpful as face to face consultations. If you chose to have online sessions you will need a webcam and video conferencing software on your computer or smart phone. Please set up your account ahead of time and we can add each other as online contacts prior to the session. You can search for me in the Skype directory under sarah.allen2201 and the Vsee directory lists me as drsfcallen@gmail.com. Take time before our first session to test that the software and your webcam work from your computer. Also, chose a place that had some privacy and a good internet connection. Telephone/ online video conferencing sessions are typically 45 minutes long or can also be in increments of 15 minutes. Paperwork can be downloaded from the Forms Page and faxed or scanned in and emailed to drsfcallen@gmail.com prior to the Assessment session.

* Payment is by credit or debit card and charged prior to sessions.

* Call Dr. Allen for more details or if you have any questions.

Telephone: (847) 791-7722

Wholefoods in Northbrook Supports the PPD Alliance of IL

sarahallen — Fri, 24 May 2013 21:25:26 +0000

A huge thank you to Northbrook Wholefoods for making The Postpartum Depression Alliance of IL (www.ppdil.org) the recipient of their One Dime at a Time program between April 1st and June 30th. For every bag you bring in with you to reuse they give us 10c. That really helps our mission to bring support and resources to pregnant and postpartum women who are having a difficult time emotionally. We also work with legislators to bring awareness to perinatal mood disorders. Sarah Allen, Director of the Postpartum Depression Alliance of Illinois

Have Some Fun!

sarahallen — Fri, 24 May 2013 21:27:06 +0000

Many couples I see come in to my office with a long list of what is wrong with their relationship, how they can't communicate anymore and mostly, seeking an opinion about who was right in the last argument. When I delve deeper into arguments it usually comes down to how hard everyone is striving: at work, with errands and chores, up in the night with the baby, running the kids around and trying to get EVERYTHING done. Driving oneself, or each other, so hard is stressful. While I do of course try to teach people how to communicate their wants and feelings and give techniques to problem solve disagreements, underneath it all it usually comes down to the fact that we are so busy doing things that we forget to have fun in life! Yes, the mess is piling up and everyone needs to get fed but if you stop, even for a short time, you fill yourself up. I often say that we should think of ourselves as a car. If we keep going and going without stopping to fill up, eventually we come to a grinding halt. How do you fill up? To me that means sit down, really engage with the people you are with, laugh. So have a think about what you used to do with your partner that you always enjoyed. Dancing? Going bowling? Laughing at a re-run of a favorite show? It doesn't have to be complicated to organize. Put on a couple of songs and turn up the volume and get everyone dancing around the house. What makes your kids giggle? Go and join them and you'll probably start giggling too. Having fun with each other means you have a deeper reserve to draw upon when your partner does something to irritate you. [caption id="attachment_1657" align="aligncenter" width="189"] Go on, forget the chores and have some fun![/caption] Relationships can be improved by an occasional tune-up. You don't need to wait for a crisis to come in and talk about ways to improve your relationship through couples counseling.

Northbrook IL Postpartum Depression Therapy - Dr. Sarah Allen

sarahallen — Fri, 24 May 2013 21:30:23 +0000

Effective counseling for postpartum mood disorders is available in Northbrook, Chicago and surrounding suburbs.

How Do I know If I Have Depression?

sarahallen — Sun, 02 Jun 2013 19:33:30 +0000

Sometimes people have been feeling less than happy for such a long time that it feels like their normal state and they may only start to questioning whether they have depression after a loved one has pointed it out. Surprisingly, symptoms of depression are not always connected to your mood and emotions, they can be physical too. Read on to see if you have been experiencing any of the symptoms below.

Common Emotional Symptoms of Depression

• Feelings of helplessness and hopelessness. This can include thinking that nothing will ever get better and there’s nothing you can do to improve your situation. • Loss of interest in daily activities. Maybe you have lost your ability to feel joy and pleasure or perhaps former interests, hobbies and social activities no longer hold any interest. • Anger or irritability. Perhaps you are feeling agitated, restless, or even so angry that you are violent or fear you might be. Depression makes our tolerance level very low, our temper is on a short fuse, and everything and everyone just gets on your nerves. • Self-loathing. You might be harshly criticizing yourself for perceived faults and mistakes. These are usually followed by strong feelings of worthlessness, guilt or shame. •Reckless behavior. In order to try to escape such difficult feeling you might start to engage in escapist behavior such as substance abuse, compulsive gambling, reckless driving, or dangerous sports.

Common Physical Symptoms of Depression

• Appetite or weight changes. Significant weight loss or weight gain is often an indicator of depression. Some people feel they just don’t have an appetite any more while others push down their feelings with emotional eating • Sleep changes. This can be either sleeping too little (insomnia) , difficulty getting off to sleep or waking in the early hours of the morning, or oversleeping and sleeping during the day when most people are active (hypersomnia). • Loss of energy. Feeling fatigued, sluggish, and physically drained. Depression can make your whole body feel heavy, and even small tasks are exhausting and overwhelming or may take longer than usual to complete. • Concentration problems. People often describe this as feeling foggy headed or they have trouble focusing, making decisions, and remembering things. • Unexplained aches and pains. We can feel depression in our body, not just our head. When depression hits it is often accompanied by an increase in physical complaints such as headaches, back pain, achiness and stomach pain. So what should you do if these symptoms are familiar? Reach out for help and support! Depression can have an enormous negative effect on your life but treatment is available and you can start to enjoy life again. See related post: Isn’t There More Than One Type of Depression

Aren't There Different Types of Depression?

sarahallen — Sun, 02 Jun 2013 20:33:54 +0000

Yes! My related post How Do I know If I Have Depression? has a summary of depression symptoms but how long the symptoms last and certain characteristics can vary. It is important to know what type of depression you have so therapy is geared to the correct treatment.

Dysthymic Disorder or Dysthymia

This is when symptoms are mild to moderate and they have been around for two or more years. These chronic symptoms that may not be severe enough to disable a person but it makes it very difficult to live life to the fullest or even remember better times. You may not enjoy being with other people or get excited for an upcoming event that people usually find enjoyable. If you suffer from dysthymia, you may feel like you’ve always been depressed. Or perhaps you think that your continuous low mood is “just the way you are.” People with dysthymia are also at risk for experiencing one or more episodes of major depression during their lifetimes. However, dysthymia can be treated, even if your symptoms have gone unrecognized or untreated for years.

Minor Depression

This is similar to the way people feel when they have dysthymia but for a shorter time. People can have some depression symptoms for 2 weeks or longer but not meet full criteria for major depression. Without treatment, people with minor depression are at high risk for developing major depressive disorder so it is important to reach out for help sooner rather than later.

Major depressive disorder

This can also be called major depression, and it is when the depression symptoms mentioned earlier are severe enough to interfere with a person's ability to work, sleep, study, eat, and enjoy once-pleasurable activities. Major depression is disabling and prevents a person from functioning normally. Some people may experience only a single episode within their lifetime, but more often a person may have multiple episodes.

Some forms of depression are slightly different, or they may develop under unique circumstances. They include:

Psychotic depression, which occurs when a person has severe depression plus some form of psychosis, such as having irrational and disturbing false beliefs or a break with reality (delusions), or perhaps hearing or seeing upsetting things that others cannot hear or see (hallucinations).

Postpartum depression, which is much more serious than the "baby blues" that many women experience after giving birth, when hormonal and physical changes and the new responsibility of caring for a newborn can be overwhelming. It is estimated that 10 to 15 percent of women experience postpartum depression after giving birth. See …..for more details of pregnancy and postpartum mood disorders.

Seasonal affective disorder (SAD), happens when people only get depression during the winter months, when there is less natural sunlight. The depression symptoms generally lift during spring and summer. SAD may be effectively treated with light therapy, but nearly half of those with SAD do not get better with light therapy alone but psychotherapy can reduce SAD symptoms, either alone or in combination with light therapy and in some cases medication.

Bipolar disorder, also called manic-depressive illness, is not as common as major depression or dysthymia. It is characterized by cycling mood changes—from extreme highs (e.g., mania) to extreme lows (e.g., depression). Mania which can include impulsive behavior, hyperactivity, rapid speech, and little to no sleep switches to depression, usually the symptoms of major depression. Typically, the switch from one mood extreme to the other is gradual, with each manic or depressive episode lasting for at least several weeks. However, although it can look similar to major depression, the treatments for bipolar depression are very different. In fact, antidepressants can make bipolar depression worse.

Any type of depression can make you feel helpless, hopeless, empty and numb. It might seem that you have been feeling this way forever and there’s no hope of feeling better but there’s a lot you can do to take back control and change how you feel. With help and support, you can overcome depression and get your life back.

The key to recovery is to start small and take things one day at a time. Feeling better takes time, but you can get there with the support of professionals who are trained to help.

Aren't There Different Types of Depression?

How To Encourage Your Child To Share & Play Nicely

sarahallen — Sun, 02 Jun 2013 21:13:59 +0000

One concern that frequently comes up when I am seeing parents of toddlers is When Will My Child Start Playing (Nicely!) With Other Children? At the moment you are probably your child’s preferred playmate but you meet up with other moms at the park or playgroup and your kids probably either ignore each other or (what brings the most concern) shove or steal one an other’s toys. Rest assured this is typical toddler behavior but what can you do to help your child to learn to be sociable, especially when your 3 year old is about to start pre-school. Encourage sharing when you and your child are playing together by asking him to give you a turn with his toy. Play with it for a few seconds, then hand it back, saying: “Thank you, now it’s your turn.” Very slowly, over weeks, build up the time you play with it before giving it back and he’ll start to get the idea: I am supposed to share. At first he’ll probably just play alongside others when you get together with other families, not so much with them. That’s called parallel play. But as he approaches age three, he’ll start to enjoy group play more. He might even be willing to share a toy or take a turn occasionally with your smile and praise to guide him that he is doing the right thing. Even if your little one is the shover or thrower of sand, give her lots of opportunities to interact with other kids. If your child is not at the same stage of sharing as her friends, talk to the other moms and explain you are working on it rather than being embarrassed by your child’s behavior and not going along to the play dates. All that togetherness — combined with a toddler’s poor impulse control and limited social skills — will inevitably lead to squabbling, hitting, and pushing. I know these are just the behaviors you’re trying to avoid but learning to share and not push takes plenty of practice. So how do you minimize spats?

Be sure there are lots of toys to go round

Don’t make her share her most special toys. When you are hosting, put special toys away and don’t take them when you visit someone else.

Show young children how to play games that encourage teamwork rather than just leaving them to play by themselves for all of the play date. Games such as rolling the ball to each other or everyone having a crayon and drawing together on a huge sheet of paper work well. There will be lots of books at your local library that can give you ideas for similar activities.

Despite all this preparation it is inevitable that disagreements will break out. Stay close to quickly intervene and your best bet to quickly dispel disagreements is distraction. Separate the combatants and redirect them to a new toy, show them something much more interesting or maybe it’s time for a snack. Don’t worry, one day you will be able to sit back and chat to your friends and watch all you kids play nicely…for a while at least! [caption id="attachment_1664" align="aligncenter" width="175"] Kids start by parallel play but you can help them learn to share and play nicely together.[/caption]

What is The Difference Between Normal Worrying & Anxiety?

sarahallen — Sun, 02 Jun 2013 21:33:59 +0000

Does this sound familiar?

“I can’t get my thoughts to stop going round and around”

“I wake up with a feeling of dread and I don’t know why”

“My son is late home from soccer, he was supposed to be here 30 minutes ago and he didn’t call. Oh God, he must have had an accident”

We all have worries, fears and concerns. Most people spend time worrying about job concerns or relationship worries or maybe about a specific upcoming event i.e. a test or a month with higher bills than usual. What sets worry apart from anxiety is the inability to be able to switch the worries off and go on to enjoys other aspects of your life. Sometimes people are anxious about a specific thing such as a phobia about dogs or certain situations can cause social anxiety but when you experience a constant and exaggerated sense of tension, an inability to relax and you can’t pinpoint a reason why you feel so stressed it could be you are experiencing Generalized Anxiety Disorder, as called GAD. Not everyone with GAD experiences the same symptoms but most people have a combination of of the following emotional, behavioral, and physical symptoms.

GAD Symptoms relating to your Emotions

Constant worries running through your head that you can’t switch off
Intrusive thoughts about things that make you anxious; you try to avoid thinking about them, but you can’t, they keep popping in to your head
An inability to tolerate uncertainty; you need to know what’s going to happen in the future
A pervasive feeling of apprehension or dread

GAD Symptoms that affect your Behavior

Inability to relax, enjoy quiet time, or be by yourself
Difficulty concentrating or focusing on things
Putting things off because you feel overwhelmed
Avoiding situations that make you anxious

GAD Symptoms that are Physical

Feeling tense; having muscle tightness or body aches
Having trouble falling asleep or staying asleep because your mind won’t quit
Feeling edgy, restless, or jumpy
Stomach problems, nausea, diarrhea

So why do people get generalized anxiety? Research is looking at how brain chemicals effect your emotions and how your genes may give you at a predisposition to getting GAD. I think, and many psychologists agree, that it is a mix of DNA, your environment and psychological factors that affect whether you get it or not. Anyone can develop GAD too, even children and when I talk to my clients who have GAD and ask them about their first memory of experiencing anxiety, they often trace it back to late childhood or teenage years. But it can first occur any time between childhood and middle age with women being twice as likely to experience it than men. If you’ve struggled with anxiety and fears for a long time, it is very likely that you are experiencing Generalized Anxiety Disorder. But what if your symptoms are relatively short-term? Some medical conditions and/or medications can actually cause anxiety or perhaps you have recently experienced a traumatic event or situation? It is important to see a mental health professional to get an accurate diagnosis and also to assess whether you are experiencing other problems that often co-exist with GAD i.e. depression, substance abuse, phobias etc. The bottom line though is that all these problems are very treatable and you don’t need to be feeling like this. Reach out and get some help. For information on treating helping anxiety read Simple Steps To Improve Your Mood available for free download on my Anxiety page. [caption id="attachment_1647" align="aligncenter" width="195"] Are you anxious or a worrier? Anxiety and worry can be effectively treated.[/caption]

Simple Ways To Relax

sarahallen — Sun, 02 Jun 2013 22:25:25 +0000

If you have had a difficult day take some time to stop and relax. When we “go, go, go” then head straight to bed, our thoughts aren’t ready to stop and keeping our thoughts racing. Here are some good ways to slow down so your mind doesn’t keep you awake.

Have a warm bath (not hot) as this will help your body reach a temperature that's ideal for rest.

Writing “to do” lists for the next day can organize your thoughts and clear your mind of any worrying thoughts that pop in to your head (more about that later…)

Relaxation exercises, such as light yoga stretches, help to relax the muscles. Don't exercise vigorously though, as it will have the opposite effect.

Relaxation CDs can help as they use a hypnotic voice to guide you through muscle relaxation and soothing music and sound effects to relax your brain.

Watching TV or any computer or phone screen keeps the brain engaged and active so it is harder to fall asleep. It is better to read a book or listen to the radio as that relaxes the mind by distracting it from the present worries.

More ways to feel less stressed can be found in Simple Steps To Improve Your Mood which is free to download from www.drsarahallen.com [caption id="attachment_1645" align="aligncenter" width="279"] Stressful day? It’s important to
make time to stop and relax.[/caption]

3 Easy Steps To Reduce PMS

sarahallen — Sun, 02 Jun 2013 23:21:02 +0000

[caption id="attachment_1689" align="aligncenter" width="260"] Is it PMS or PMDD? Try these simple steps first.[/caption] The symptoms that make up premenstrual syndrome range from skin breakouts, bloating, headaches, sore breasts and of course mood swings. They can begin from 5 – 11 days prior to the start of your period and their intensity can make life miserable for some women (and their partners!). Soak Up The Sun Women’s health expert Christine Northrup MD suggests that 10 minutes exposure to full spectrum natural light daily increases serotonin levels which are reduced at that time of the month due to the drop in estrogen. It also decreases sugar cravings associated with PMS. Eat Away PMS The following nutrients can help ease symptoms: Calcium +D – found in 4 servings a day of low fat milk can lower your risk of PMS by 30-40% Magnesium – can ease breast tenderness and bloating. A cup of raisin bran, an ounce of almonds or a banana provides enough. B vitamins – found in fortified cereals, spinach, broccoli or the cabbage family have also been found to fend off PMS. Iron – A daily serving of fortified cereal can also provide enough iron to reduce PMS symptoms. Looks like you should start the day with cereal. At least during your period. Omega 3s - Taking 1000mg fish oil or flax oil during the week before your period has been shown to calm nerves that can become frayed. Lifestyle Changes Limiting salt minimizes bloating and fluid retention during this time and getting more sleep and exercise can reduce the intensity of symptoms (See Simple Steps To Improve Your Mood a free booklet available for download from www.drsarahallen.com for ways to improve sleep and cope better with stress). PMS can worsen after you have had a baby and during peri-menopause because hormones ten to fluctuate more widely than usual. Symptoms are also worse if you are stressed due to the increased cortisol levels. If none of the above suggestions help or if your mood swings are severe, consider talking to your doctor as you might have the more severe Premenstrual Dysphoric Disorder (PMDD) which can be treated successfully with medication and therapy to learn successful ways to cope with stress and mood swings.

The Upside of Hot Flashes

sarahallen — Mon, 03 Jun 2013 00:34:55 +0000

Don’t believe anything good can come from hot flashes? In 2011 a Northwestern Study found that women who have them are actually at a lower risk for heart disease and stroke. That might be the only upside though! So, what is perimenopause? Anywhere between 2 – 10 years before menopause our ovaries begin to produce less estrogen and it’s those fluctuations that lead to hot flashes and night sweats. These estrogen swings seem to disrupt a woman’s brain, specifically the hypothalamus which regulates body temperature. Other symptoms are mood swings, vaginal dryness and irregular periods. Many women I talk to who are experiencing perimenopause also report mental fogginess and memory glitches, especially word finding. I find name recollection and key-finding a challenge myself. Anyway, we officially hit menopause when we haven’t had a period for 12 months but before you give a sigh a relief about no longer needing birth control (and according to my grandmother, stop having hormonal migraines) be warned. You may still get hot flashes for a few more years yet due to residual hormones in your body. The brain fogginess may also still continue and you may experience a lower sex drive. Not everyone does though. The Massachusetts Women’s Health Study, a longitudinal study of 2,565 women, showed that many women feel either relieved or neutral about the end of menstruation and feel no major impact to their health or behavior. There is a large proportion of women that are effected though and help is available. During therapy we can:

Develop strategies to manage symptoms and emotional reactions to them.
Reframe the physical changes that accompany perimenopause and menopause, such as weight gain.
See menopause as an appropriate stage of adult development which means accepting who they are and tapping in to the positive aspects of their lives.
Challenge negative beliefs about symptoms and use cognitive therapy techniques to improve mood.
Develop stress-reduction techniques and encourage healthy lifestyle changes.

[caption id="attachment_1695" align="aligncenter" width="282"] Hot flashes and other perimenopausal getting you down?[/caption]

5 Dos and Don'ts for the Prevention and Treatment for Pregnancy and Postpartum Mood Disorders

sarahallen — Mon, 03 Jun 2013 14:22:47 +0000

Expert Beacon approached me a couple of months back to write an article for them about postpartum depression in their 5 Do's and 5 Don'ts series. I wanted to widen the topic to include mood disorders that can also be experienced during pregnancy and the final article can be read by clicking on the link below. Visit Expert Beacon and read the full article 5 Dos and Don'ts for the Prevention and Treatment for Pregnancy and Postpartum Mood Disorders [caption id="attachment_596" align="alignleft" width="200"] Expert Beacon Prevention and Treatment of Pregnancy and Postpartum Mood Disorders[/caption]

What Is Emotional Eating? Is It A Type Of Eating Disorder?

sarahallen — Sat, 08 Jun 2013 13:39:23 +0000

Emotional eating is a term used when your intake of food is affected by your emotions in some way. It might be that you eat more food than you need to quell hunger or that there are certain foods that you feel comforted by when you eat them. Emotional eating could occur you need comfort after a stressful day with a demanding boss or arguing children and there isn’t anyone you think can give you the support you need right then. It is also a way to push down fears or anger. It is a convenient distraction and occupies us so we don’t need to actively deal with the difficulties we face. Emotional eating is usually rushed and involves way too much food than our body needs. It is used to help us self soothe and this would be fine if doing that didn’t have negative consequences, such as not really sorting out the underlying problem, weight gain or feelings of shame and guilt about the uncontrollable nature of that type of bingeing. [caption id="attachment_1675" align="aligncenter" width="144"] Help For Emotional Eating is available[/caption] If you recognize something of yourself in the paragraph above, my booklet Simple Steps To Overcome Emotional Eating has two questionnaires to identify whether you are an emotional eater and if yes, what are your triggers. You can download it at ww.drsarahallen.com/weight-eating-issues to learn more about emotional eating and how to change your relationship with food.

How To Soothe Frayed Emotions Without Food

sarahallen — Sat, 08 Jun 2013 14:51:28 +0000

[caption id="attachment_1670" align="aligncenter" width="203"] The feel of grass between the toes can help soothes your stresses away[/caption] Self-soothing is all about being comforted, nurtured and kind – by yourself. We are so much nicer to other people than we are to ourselves. It’s time you were nice to yourself. One way of doing this is to think of ways to soothe each of your five senses: Vision, Hearing, Smell, Taste and Touch. VISION: Walk in a pretty part of your neighborhood or take a short trip to the nearest beauty spot. Look around at the nature all about you. If you are in a city go to the Art museum and look at beautiful painting. Sit in your garden or if you don’t have one, buy a flower and spend time looking at it and really seeing it’s beauty. If it’s evening time and too dark to see or if you don’t want to go out, light a candle and watch the flame dance or look at a book with gorgeous images. HEARING: Listening to music is a wonderful way to self-soothe. Some people prefer the a CD of natural sounds of the ocean or a waterfall. Whatever you are listening to, be mindful, letting the sounds come and go. SMELL: We all know that certain smells take us back to specific memories. Be aware of what smells bring you pleasure (without hunger or cravings) Notice all the different smells around you. Walk on grass just after it has rain, and breathe in the perfume a loved one wears or smell certain aromatherapy oils such as lavender which have a relaxing quality. TASTE: Self-soothing without bingeing doesn’t mean you have to stay away from food entirely. When you eat emotionally you probably gulp down the food without really tasting it. Without knowing it, the whole packet of cookies has gone! Use your taste buds and really taste what you are eating. Take minute bites and really chew the food, rolling it around your mouth before swallowing. Eat it slowly, savoring each bite. Drink a soothing drink like herbal tea or hot chocolate. Let the taste run over your tongue and slowly down your throat. TOUCH: Take a bubble bath (maybe one with a soothing smell, there’s nothing wrong with combining more than one sense). Pet your dog or cat or cuddle a child. Put on an item of clothing that feels soft or smooth silky or perhaps you need the cuddly feel of your favorite over-sized cardigan. Wrap up in a furry blanket or sink into a bed with clean, crisp sheets. Which of these ideas jump out at you as things you would find soothing? Prepare ahead and stock up and make yourself a treasure trove of comforting things for next time you feel the need to eat emotionally. [caption id="attachment_1645" align="aligncenter" width="309"] Stressful day? It’s important to
make time to stop and relax.[/caption] More information about Emotional Eating can be found at www.drsarahallen.com

Research Shows Anorexia, Bulimia & Body Image Linked to Disturbance in Brain Region

sarahallen — Thu, 13 Jun 2013 23:12:29 +0000

Anorexia nervosa and bulimia nervosa – disorders characterized by extreme eating behavior and distorted body image and a landmark study at the University of California, San Diego School of Medicine, suggests that the altered function in the brains of some people contributes to restricted eating in anorexia, overeating in bulimia as well as distorts self-image. The research, published June 2013 in American Journal of Psychiatry, may offer a pathway to new and more effective treatments for these serious eating disorders. The study confirms that there is a clear link between eating disorders and neural processes in an area of the brain called the insula, which is where taste is sensed and then determines whether an individual feels hungry or full. “One possibility is that restricted eating and weight loss occurs in anorexia because the brain fails to accurately recognize hunger signals,” said study author Oberndorfer. “Alternately, overeating in bulimia could represent an exaggerated perception of hunger signals.” The researchers added that such studies could have very important implications for treatment in the future. It may be possible to change disordered eating and body image by enhancing insula activity in individuals with anorexia or dampening the exaggerated or unstable response to food in those with bulimia. Read the original article…

How To Cope With A Colicky Baby

sarahallen — Mon, 24 Jun 2013 22:35:18 +0000

It's really hard to have a baby that is crying from colic. It can make a mom feel quite helpless, frustrated and overwhelmed, especially when you are tired. The colicky phase does end but while you are in it it can seem to go on forever. In the meantime, here are some great tips to try from the Colic Survival Guide: Play Ride A Bicycle - yes, you heard me right. Lie your baby on her back and cycle her legs as if she is riding a tiny pretend bicycle. The movement can help gas pass through her system more quickly. Gently massaging your baby's tummy, around the navel area, can also help relieve gas pains. Lying her across your legs, face down so one thigh gently presses on her tummy and at the same time rub her back soothingly can also be a big help in moving those air bubbles through. Sit Her Up In A Semi-Upright Position - by holding a baby in a semi-upright position while you feed her reduces the amount of air she swallows and this allows the milk to move through the digestive system more smoothly, with less air bubbles. Feed More Frequently - don't wait until she is really hungry as when babies are hungry they eat really quickly and swallow lots of air. Lastly, look after yourself emotionally. It's distressing when you can't seem to soothe your baby. Sometimes when you have tried everything and nothing works try holding her and jiggling around while you're listening to and singing along to your favorite music. Really, it helps! So does asking for help and passing her to someone else to try for a bit while you give yourself permission to take a little break. [caption id="attachment_1556" align="aligncenter" width="302"] It's hard on you when your baby is colicky.[/caption]

Medications and Other Harmful Exposures For Pregnant & Breastfeeding Moms

sarahallen — Mon, 22 Jul 2013 21:29:39 +0000

There’s a great online service that helps pregnant and breastfeeding moms make informed choices about medications and other exposures that can be potentially harmful. It can be hugely confusing and worrying when you have to make choices that could potentially harm your baby’s health and they are a non-profit that provides info based on up-to-the-minute research. Visit Mother to Baby www.mothertobaby.org for information on medications, supplements, medical conditions, infections and vaccines and other toxic exposures. If you still have concerns after reading their fact sheets they have experts that you can chat to. What a wonderful free resource! [caption id="attachment_1791" align="aligncenter" width="186"] Website helps pregnant & new moms stop worrying about medication interactions[/caption]

Listen To My Interview About Pregnancy & Postpartum Mood Disorders On Radio WXRP

sarahallen — Mon, 22 Jul 2013 22:09:46 +0000

I was recently interviewed on a show called The Healing Place on WXRP Radio and I have now added a recording of the show if you would like to hear it and you missed it when it went live. The show’s host Nikki Jackson has recently had her fourth baby and was interested in telling her listeners more about pregnancy and postpartum mood disorders. It was a bit nerve-racking being interviewed knowing so many people were listening but after a bit I forgot anyone else was listening and relaxed in to it. I hope her listeners found it informative. Below is a recording of the show so please click the Listen button below if you would like to hear the part of the show where I was interviewed.

[caption id="attachment_1698" align="aligncenter" width="185"] Click listen to hear my radio interview about Pregnancy & Postpartum Mood Disorders[/caption]

Bed Rest & Emotional Health – Lying In Bed All Day Is Not As Fun As It Sounds

sarahallen — Tue, 23 Jul 2013 20:26:35 +0000

[caption id="attachment_1684" align="aligncenter" width="302"] Bed rest can increase pregnancy and postpartum anxiety and depression. Telephone and video counseling can help.[/caption] Bed rest is never on anyone’s wish list for pregnancy but it is prescribed to nearly 20% of women in the US every year. Despite the comments about enjoying the rest while you can get it, lying in bed for part of, or all of the day (depending on how strict your guidelines are) gets really, really tedious. Since being on bed rest for 12 weeks during my pregnancy with my twins I haven’t been able to watch The View again. Daytime TV sucks! Also, there are only so many books you can read and crosswords puzzles you can do. Joking apart, bed rest can have serious physical and economic consequences for the mama, her career and her family. We need to talk more about how a mama on bed rest fears doing anything that might harm her baby, feels of out of control of her body and her life. We are talking about how isolation and lack of social contact can really impact your emotions. A study presented to the Annual Clinical Meeting of The American College of Obstetricians and Gynecologists last May showed that depression and anxiety rates are high among hospitalized women on bed rest and they call for more screening and treatment to be available. I agree! Not surprisingly, the US Centers of Disease Control and Prevention found that 1 in 8 women prescribed bed rest goes on to develop postpartum depression which we know can hugely impact the mama, her child and family. So what can you do if you find yourself on bed rest? More therapists, like myself, are moving towards telehealth, which means providing either telephone or internet based sessions. That wasn’t available when I was pregnant but I used a wonderful resource called Sidelines www.sidelines.org . They have a network of volunteers who will call you and offer support and someone to vent to. So if you find yourself on bed rest, please reach out for support. You don’t need to go through this alone.

Hey, Guys, want more Sex? Here’s How you can get it!

sarahallen — Sat, 27 Jul 2013 19:22:23 +0000

This post was written by Jackie Pilossoph on her blog, Divorced Girl Smiling and I think her advice is helpful for my clients who are in the process of exploring new relationships as well as those who are finding themselves in ho-hum long-term ones. Go on - show this post to your partners! Follow these guidelines guys and it could be your lucky day ;). I find that when people come to see me for couples' therapy it's usually the guys (but not always) that complain about lack of sex in the relationship but therapy isn't just about increasing frequency of sex, it's building better connections, communication and of course, making each other feel special. Thanks Jackie for sharing your blog post. Visit her at www.divorcedgirlsmiling.com for more great posts. [caption id="attachment_1132" align="aligncenter" width="276"] Hey, Guys, want more Sex? Here’s How you can get it![/caption] I can’t count the number of women who complain that their husband or boyfriend wants sex all the time, and they’re just too tired or too busy to be interested. I bet if I asked any marriage therapist, he or she would tell me it’s one of the big marital issues they hear in couple’s therapy. Switching gears, it is very common to hear men complain that their wives or significant others don’t want to sleep with them. I’ve heard men actually joke about it in front of their wives or significant others! This got me thinking that maybe I should enlighten men on what women are thinking, and how if you are willing to put in a little bit of effort, you can have more sex with us. Let me start by saying, no woman wants to have sex with a man who is mean to her, who belittles her, who ignores her, or who doesn’t seem to care. Just sayin… So, if you have a fight, or you said something or did something mean to her, just apologize. That works! Just say, “I’m really sorry.” With that said, here are my suggestions on how you can get us into bed more often and with more enthusiasm! 1. Date us. Most women make plans for she and her husband for the weekends. She has the calendar and schedules your family get-togethers and couple’s nights out. Take it upon yourself to plan a date. Tell your wife/girlfriend to leave Saturday night open. Then, look at Open Table or get a good restaurant recommendation from a friend and make a reservation. It doesn’t take that much effort, but we appreciate this kind of planning. It shows us that you care and are looking forward to being with us. 2. Write us a nice note or a buy us a card. “I just wanted to let you know how much I love and care for you. You are my best friend…” As a woman, if I read this from my significant other, I’m ALL OVER him! 3. Flowers. Please don’t roll your eyes on this one. Women love flowers. It is such a thoughtful gesture. 4. Offer to watch the kids while we go do something fun. If you have little kids or babies, your wife will appreciate this probably more than anything else. And she’ll remember when you guys go to bed at night. 5. Give us a back rub or back scratch. There is something about non-sexual touching that makes women feel closer and more connected to her guy. It makes us feel cherished and loved and pretty and yes, sexy. 6. Watch a movie that we want to watch. I have this picture in my head of a guy holding the remote and channel surfing while the woman has to sit there and watch whatever he decides to stop and watch. This probably includes ESPN, some game that happens to be on, Family Guy and possibly the history channel or the food channel (depending on the guy). Wouldn’t it be nice to just say, “Honey, let’s watch one of your favorite movies tonight. “Sex and the City,” or a Nora Ephron or Nancy Myers movie is what you’ll probably get. But, you’ll also probably get sex! 7. Offer to do the dishes or laundry. Women get tired. But, they just keep going. We don’t even think about not cleaning up or letting the laundry pile up. We just keep doing what needs to be done. One night after dinner, why not say, “Go sit down and relax, I’ll clean this up.” That is thoughtful. And thoughtful acts make us love our guy, thus we want him to touch us. 8. Hold us. Remember that scene in “When Harry Met Sally” where Billy Crystal asks Meg Ryan, “How long do you like to be held after sex? All night, right? See, that’s your problem, somewhere between 15 minutes and all night is your problem.” And Meg Ryan responds, “I don’t have a problem.” Look, it is what it is. Women like to be held. A lot. Do what we like and we’ll do what you like. It’s pretty simple. 9. Hold our hand in public. There’s no bigger turn on for women then when we see that our guy isn’t afraid to be public about his feelings for us. This hasn’t changed since high school. Hold our hand in public, or put your arm around us and our heart jumps. We love it. It makes us feel like you are proud to be with us. 10. Give us a compliment. “You look really pretty right now.” “I like the way you’ve been wearing your hair.” “Those jeans make your body look really good.” If you give us compliments, it somewhat validates all our hard work at the gym and other efforts to look good. Men don’t realize this, but we do it for you! Sure, we do it for other people too, but you are included in that. So, a compliment makes us feel like you are looking and noticing us, and that you still care. 11. Thank us. Just turn to your woman and say, “I know you work really hard taking care of the kids. I just want to say thanks.” You don’t have to say it everyday, but say it from time to time. Don’t assume your wife knows that. Or “Thanks for being my girlfriend. I feel really lucky.” If that doesn’t get a girl to want to have sex with you, than I don’t know what else will! Here’s another benefit. If you do these things to your woman, and then she starts sleeping with you more, she is also going to start doing nice things for you, too. I swear by this. No one is keeping score, but if you make the effort with kind acts and gestures, she will too. Jackie Pilossoph is the creator of her blog, Divorced Girl Smiling, (divorcedgirlsmiling.com) and the author of the divorce novel, FREE GIFT WITH PURCHASE. She is a regular Huffington Post divorce blogger and a weekly business features reporter for the Pioneer Press, a Chicago Sun-Times publication. Pilossoph holds a Masters degree in journalism. She is currently working on her next divorce novel, DIVORCED GIRL SMILING.

Birth Trauma - More Common Than You Think!

sarahallen — Tue, 13 Aug 2013 16:30:21 +0000

[caption id="attachment_1203" align="aligncenter" width="150"] Tell Me Why I Thought This Was A Good Idea?[/caption] We women in the West expect our childbirth experiences to be joyful, fulfilling, a little painful perhaps, but worth it because of the bundle of joy we get at the end. For many women, giving birth is a happy, or at least a straight-forward experience, but not for everyone. New Mothers Speak Out, a report commissioned by not-for-profit maternity care group Childbirth Connection, suggests that nearly one in 10 U.S. women who have given birth meet the formal criteria for post-traumatic stress disorder resulting from their childbirth experience. Other research has shown that up to 6% of postpartum women are experiencing PTSD. It’s more common than you might expect! In the mid-1990’s I worked as a psychologist in a large city hospital and part of my job involved working in the labor and delivery wards and also in the community with postpartum moms. I saw that the new moms I was counseling were sometimes experiencing either acute stress symptoms or more lasting PTSD symptoms. When I told my research supervisor that I wanted to do my dissertation on PTSD following traumatic childbirth she was adamant that only rape victims and soldiers get PTSD and I had to really fight to be able to do it. Luckily things have changed over the years and there has been growing recognition of childbirth as a possible trigger. Research published just this summer¹ found that 7.8 percent of postpartum moms in their study exhibited partial post-trauma symptoms, and 3.4 percent exhibited symptoms of full-blown PTSD. Symptoms included flashbacks of the labor, the avoidance of discussion of the event, physical reactions such as heart palpitations during such discussions, and a reluctance to consider having another child. The lead author stated that they found that one of the most influential factors was pain management during delivery. "The less pain relief there was, the higher the woman's chances of developing postpartum PTSD”. I also found in my study² that pain was a significant factor, along with past trauma and a woman’s belief that her baby would be harmed. These factors led to the women feeling out of control of her self or the situation. The out of control feeling was maintained when support was sought from staff or partners but wasn’t given. Childbirth can be accompanied by very real and justified fear of danger as well as a fear about the baby’s well-being, not just her own. But I, along with other researchers, have also found that it doesn’t actually matter if the doctors think the delivery was straight-forward and without incident. It’s the woman’s perception of danger that is important. One woman I worked with experienced PTSD triggered by the pain relief she had been given for her emergency c-section wearing off and she had felt the doctors cutting in to her skin. I am sure I would be equally traumatized by that! Another woman though saw that the monitor that she was linked up to was beeping and feared that her baby’s life was in danger. In fact it wasn’t. The staff were just too busy (and perceived as uncaring) to take the time to explain what was happening. She thought her baby was going to die though and a woman’s subjective experience is just as real a trigger for PTSD as an actual threat to life. Fortunately, women are resilient and can recover from traumatic childbirth. Although spontaneous recovery is rare and problems can persist without treatment, there is a growing recognition among childbirth professionals that it can and does happen so at least professionals now know that they need to refer such women for treatment. However, many women who experience PTSD after childbirth are still told that they have postpartum depression (PPD) and although women can experience both PTSD and PPD at the same time, they don't always go hand in hand. A proper diagnosis by a therapist who has experience working with both trauma and postpartum mood disorders is important for treatment to be effective. Journal References & Resources: 1. Inbal Shlomi Polachek, Liat Huller Harari, Micha Baum,and Rael D. Strous. Postpartum Post-Traumatic Stress Disorder symptoms: The Uninvited Birth Companion. IMAJ, VOL 14, June 2012. You can read details about this article on here. 2. Allen, S (1998). A Qualitative Analysis of the Process, Mediating Variables and Impact of Traumatic Childbirth. Journal of Reproductive and Infant Psychology, 16: 107 – 131. If you would like to read my research article it is available along with many other articles about traumatic birth at www.tabs.org.nz/articles.htm. It is about half way down the page and can be opened as a Word doc. Tabs (short for Trauma & Birth Stress) www.tabs.org.nz is a great organization that has a lot of information on research and personal stories about birth trauma. Other great resources are www.givingbirthwithconfidence.org and www.birthtraumaassociation.org.uk. To read an article on birth trauma criteria and risk factors that was published in The Expectant Mother's Guide click here PTSD Following Traumatic Birth Experiences. [caption id="attachment_1679" align="aligncenter" width="249"] PTSD Symptoms Following Childbirth More Common Than You Might Expect.[/caption]

[wysija_form id="2"]

Sara D.

sarahallen — Tue, 04 Jun 2013 08:33:36 +0000

When I had my first baby I had what I now know was postpartum depression but I didn’t get any help. It did go away after about 18mths but it was a miserable way to begin motherhood. When I was pregnant with my second child I started to become depressed again and this time told my OB/GYN how I was feeling and she referred me to Sarah. By starting to deal with how I felt and change the way I was handling the stresses in my life, I was in a much better place when my baby was born. The second time round my PPD was much less severe and didn’t last as long. Sarah was also really helpful in teaching me ways to make the transition of becoming a big sister easier for my oldest one too. My husband came with me for some sessions and that really helped our relationship and we started working on parenting issues together. Sarah’s counsel and support really helped our family transition to the good place we are all in today.

Elizabeth

sarahallen — Tue, 04 Jun 2013 08:42:26 +0000

I began seeing Dr. Allen when my first child was around a year old. I had experienced a very traumatic birth, after a difficult pregnancy where I was on bed rest for a good portion of the time. The first year of my son's life was spent worrying constantly. I also experienced flashbacks to the birth, which was an emergency C-section under general anesthesia. My son was in the NICU for several days following his birth, and I was not given very much information as to why. I remember thinking that he would die, or that something awful was going to happen. I experienced a great deal of anxiety that first year, and I thought that it was due to being a new mom. I wasn't sleeping, I wasn't eating as normal, and I remember being worried about leaving the house or taking my baby with me anywhere. I worried constantly about illness, germs, etc. The first day that I saw Dr. Allen, she gave me some questionnaires to fill out before we started talking. Then we sat down and talked about my experiences with my son's birth and the early days of his life, and the year or so since then. I remember to this day the relief that I felt when she looked at me and said that I had PPD and PTSD, which was a result of the trauma I experienced during and immediately after the birth of my son. She explained how my brain had reacted to the stress of these events, and related it to why I was feeling the way that I felt. It made so much sense. Then, she described ways that I could get over the trauma, work through the feelings, and recover from PTSD and PPD. I felt so empowered, and so happy that the way I felt had a name, and that it was treatable. It also made me feel so validated in the ways that I had felt and reacted following my son's birth. I wasn't going crazy. My reaction was normal and natural. And with the help of Dr. Allen, and the type of therapy that she uses, I knew I could recover. It is over five years since that first visit with Dr. Allen, and I still use the tools that she taught me today to deal with stress. I credit her with helping me to become a more empowered, happier person.

Leslie Lowell Stoutenburg

sarahallen — Tue, 04 Jun 2013 08:53:44 +0000

I refer as many patients as I can to Dr. Allen. She is an expert in treating perinatal mood disorders, and a well-trained and experienced therapist who is committed to working with her clients to develop a treatment plan designed for each individual. She exhibits genuine warmth, kindness and compassion for each of her clients. Dr. Allen has been a colleague of mine for more than 20 years, and I have great confidence when I refer patients to her.

Dr. Teresa Poprawski

sarahallen — Tue, 04 Jun 2013 09:30:17 +0000

When I need to refer any of my patients for talk therapy I immediately think of Dr. Allen as she is wonderful at helping people with severe and complex issues really get to the root of their problems. She is very caring and knowledgeable and I have found her extensive experience really helps people to change their lives for the better.

Wendy T.

sarahallen — Tue, 04 Jun 2013 09:33:21 +0000

Last year I was so crippled by anxiety and panic attacks and I didn’t believe that anything or anyone would be able to help me. Since seeing you my life has changed forever and I am finally turning into the person that I always wanted to be...and the person I never thought I could be. You will be the person I call if I start to feel that way again.

Mark B.

sarahallen — Tue, 04 Jun 2013 09:33:47 +0000

I can’t remember a time when I wasn’t a worrier and when my doctor suggested therapy instead of an antidepressant I didn’t think it could really help. I was totally wrong. I don’t spend so much time worrying about the “what ifs” now and concentrate on working on things that are in my control to change in the “here and now” rather than in the past or future. I spend much less time in my head worrying about everything and now have useful strategies to deal with many situations at home and at work. Life is much less stressful and I find myself teaching people I manage at work the strategies Dr. Allen taught me.

Rebecca F.

sarahallen — Tue, 04 Jun 2013 09:34:47 +0000

Dr. Allen has really helped me find my own voice. When I began therapy I would swing between being passive and doing whatever other people wanted me to do to being angry and frustrated. I have been on antidepressants for quite a few years but it wasn’t really working. Through therapy I have learned to listen to my own needs and to speak up. I used to worry that people wouldn’t like me if I didn’t agree with them but when Dr. Allen gave me the support I needed I challenged my fears. I spend a lot less time feeling angry and depressed now and I have really widened my social network. This is how I have always wanted to be but didn’t know how to get there. Dr. Allen has a very reassuring manner and makes you challenge yourself but by using small steps so you feel ready to do it. I have really come out of my shell and would recommend anyone who is feeling depressed to come and talk with her.

Andrew S.

sarahallen — Tue, 04 Jun 2013 09:35:10 +0000

I had heard great things about Dr. Allen from a friend so I decided to try her. I have had therapy in the past as I have experienced depression for many years but this is the most productive therapy I have ever had. I have really learned a lot and felt very supported. I feel my mood has improved greatly and my depression has significantly decreased. I would definitely recommend her if you are looking for a therapist.

Katy W.

sarahallen — Tue, 04 Jun 2013 09:35:38 +0000

Thank you so much for all the support and counsel you have given me. You have made such a positive impact on my life and I very much appreciate it. I had some very dark days when I first came in to see you but I can now enjoy my life with my husband and two kids and I am emotionally present when I am with them.

Sharon T.

sarahallen — Tue, 04 Jun 2013 09:36:12 +0000

Thank you for all of your support. I am finally feeling so much better. I never thought I would get to such a good place in my life. Your voice and words of encouragement were extremely helpful.

Margaret R.

sarahallen — Tue, 04 Jun 2013 09:37:06 +0000

When I started seeing Dr. Allen for therapy I felt so overwhelmed and trapped in daily battles with my three children. Thank you so much for all your help. It has really helped me gain a better perspective. I am now a role model for my children and help them worry less about things by teaching them the tools you taught me.

Pam. L.

sarahallen — Tue, 04 Jun 2013 09:39:44 +0000

My baby didn’t sleep. She wouldn’t sleep more than a couple of hours at night and no more than 30 minutes during the day. I was completely overwhelmed and my husband and I were at each other’s throats. I was supposed to be going back to work but was barely functioning. Sarah helped us to learn how to get our baby sleeping and then she supported me in my transition back to work. She also helped my husband and I navigate how to share childcare and running the house fairly. She is such a knowledgeable doctor and has really helped us become a healthy, happy family.

Northbrook Therapist Helps Depression And Anxiety In Chicago Northshore

sarahallen — Thu, 29 Aug 2013 17:30:10 +0000

I was really quite nervous the day that a reporter from the Northbrook Star came to interview me about my practice and the work I do in the community. I have talked with the press quite a bit in the past because of my role as spokesperson for the Postpartum Depression Alliance of IL and have found they often take things out of context and leave out the important bits. Even more nerve-racking, this interview was all about me not the Alliance. What on earth was I going to say that would be interesting? I needn't have been afraid as Jackie (the reporter) breezed in and just chatted and at the end of it whipped out her camera, took a shot of me and was off. I couldn't be happier with the article that came out as it really captures my philosophy and what my practice is all about. Here's the article if you would like to read it. I was super pleased. Good job Jackie! http://northbrook.suntimes.com/people/allen-NBS-08292013:article [caption id="attachment_1398" align="aligncenter" width="462"] Northbrook therapist focuses on reducing anxiety, helping clients enjoy life more![/caption]

Northbrook Library Program: How To Reduce Stress, Worry Less & Improve Your Mood

sarahallen — Tue, 17 Sep 2013 19:31:37 +0000

Everyone experiences stress in their lives sometimes and when it does we can all use a few easy strategies to help us feel happier and more relaxed. I have written a booklet full of simple strategies that can help us all manage stress better, worry less and generally improve our mood. On Wednesday September 25th at 7pm I am going to share some of these strategies at Northbrook library and I hope you will join me. For more information about the workshop and to download a free copy of my booklet Simple Steps to Improve Your Mood please visit www.drsarahallen.com. [caption id="attachment_1608" align="aligncenter" width="158"] Simple Steps To Boost Happiness[/caption] If you cannot attend the library workshop, many of the things (and more!) that we will talk about during the workshop are covered in my booklet which you can download for free at www.drsarahallen.com. Please share this with anyone you think may be interested in attending the program or downloading Simple Steps To Improve Your Mood. Thank you!

Boosting Happiness In Northbrook With Some Simple Changes

sarahallen — Thu, 26 Sep 2013 14:58:44 +0000

I just want to give a big Thank You! to everyone who came out last night for my talk at the Northbrook library. The presentation was based on my booklet Simple Steps To Improve Your Mood so if you missed it, please download the booklet - it's free. I was surprised (and very pleased) at the number of attendees. Next time we need a bigger room. As I was leaving, I noticed three participants outside the door chatting away. They told me that they had taken on board what I had said about hugs raising your serotonin levels and had hugged each other, even though they didn't know each other before, as well as other participants and me as they left the library. And yes, it had made them happy! Another of the things I talked about was noticing three things a day that give you pleasure. That ladies, was certainly one of my three things yesterday. Keep up the good work! So if you live in or near Northbrook and someone comes up and hugs you today, you'll know why :) [caption id="attachment_1624" align="aligncenter" width="319"] Simple Steps To Boost Happiness talk at Northbrook library.[/caption]

Sometimes Women Need Extra Support - Here's Where To Get It!

sarahallen — Thu, 17 Oct 2013 00:03:55 +0000

I don't mean to blame our hormones here but really, they can be a bit of a pain and issues relating to our reproductive cycles can add an extra layer of stress, usually just when we don't need it.

When Women Typically Benefit From Some Extra Support:

When your monthly cycle brings mood swings that make you feel out of control
When getting pregnant or staying pregnant isn't as easy as you thought it would be.
If you are pregnant or postpartum and have anxiety or depression symptoms that makes motherhood not the journey you expected.
If your labor experience was traumatic. This is more common than you think and can leave women feeling guilty, anxious and/or angry.
During perimenopause or menopause which can span quite a long period of time and can bring mood swings, insomnia as well as physical and emotional issues.

I really want to encourage you to reach out for support and not feel you have to go through difficult periods of your life alone. The research I did on traumatic childbirth showed women who reached out to more than one source of support recovered more quickly than those who didn't and my clinical experience leads me to believe that is true for many situations we find ourselves in.

Where To Find Support?

There are many organizations that have wonderful websites that are both a source of information and support. It is good to know you aren't the only one going through this and I have listed some good resources below. Reach out to your friends and family. They love you and want to help but you have to let them know what you need. Sometimes we also need some professional support. When you make your initial phone call to a psychologist make sure they have experience with what you are going through and most important, you feel a connection and that they are someone you can talk to easily.

Here Are Some Useful Links:

Pregnancy & Postpartum:

www.ppdil.org – Lists pregnancy & PPD resources in IL www.postpartum.net – Information and help for pregnancy & postpartum www.postpartumprogress.com – Great blog and information about perinatal mood disorders www.postpartumdads.org – Information & resources for Dads www.mayoclinic.com - Antidepressants During Pregnancy

Birth Trauma:

Click here to read the Post-Traumatic Stress Disorder article by Dr. Allen in the Expectant Mother’s Guide www.birthtraumaassociation.org.uk – Information about traumatic labor experiences www.tabs.org.nz – Information about traumatic labor experiences

Menopause & Perimenopause:

www.menopause.org – Information & resources for menopause www.healthywomen.org - Information on how to look after yourself midlife and beyond.

Infertility:

www.resolve.org – Information & resources for infertility. www.theafa.org – The American Fertility Association – Information & resources for infertility.

Perinatal Loss

www.marchofdimes.com/loss – Comprehensive list of resources for pregnancy and newborn loss. www.honoredbabies.org - lists many resources for grieving parents. No matter at what point we are in our reproductive lifespan, support can help when we experience something that is emotionally and physically difficult. We often think that we should be able to figure things out our self but other people have been there before and their experience can help you. [caption id="attachment_1858" align="aligncenter" width="442"] From baby to being a great, great grandparent and everything in between. We can all do with a little support sometimes.[/caption]

Online Therapy Is An Effective Treatment For Postpartum Depression

sarahallen — Wed, 23 Oct 2013 15:31:37 +0000

Researchers at the University of Exeter, England have shown that postpartum depression (called postnatal depression in the UK) can be treated effectively using online therapy. Rates of postpartum depression are high -- between 10 to 30 percent of mothers are affected -- but many women don't seek help partly due to practical reasons. The study found that the women who received the internet based treatment reported better results for depression, work and social impairment, and anxiety scores immediately after they had received the treatment. They also reported better results for depression six months after treatment. The study lead researcher, Dr. Heather O'Mahen, said that the results, published in the journal Psychological Medicine, "indicate that such an internet-based facility for treatment could have a positive effect on postnatal depression as a whole, providing new mums with support at times which are convenient to them and allowing them to complete a course of therapy". She added: "Our hope is that this will allow more women to access and benefit from support, with all the knock-on positives that come from that: happier families, improved quality of life for mums". Many new mothers prefer therapy over drug-based solutions, especially if they are breastfeeding, but many women find it hard to access traditional clinic or office-based therapy due to issues such as transportation, childcare, variable feeding and nap times, which all conspire to make it hard to keep appointments. It is critical to provide new mothers with treatments that work for them. Read more about accessing help via online or telephone support. [caption id="attachment_1791" align="aligncenter" width="169"] Online Therapy is An Effective Treatment For Postpartum Depression[/caption]

Tips For A Happy and Less Stressful Holiday Part One: Lower Your Expectations

sarahallen — Mon, 18 Nov 2013 20:29:44 +0000

Even though we only adopted Thanksgiving when we moved to the USA 16 years ago I have to say it’s my favorite holiday, with Christmas coming a close second. I think Thanksgiving has all the pleasures of Christmas; spending time with family, eating good food and (in our house anyway) playing marathon long games like Scrabble and Monopoly, but without the stress of buying presents. Of course both holidays share the stress that all this spending time with family and eating too much heavy food can bring but I think because I didn’t grow up with Thanksgiving, I have less expectations of what it should be like and therefore more accepting of how it turns out. Okay, close your eyes and think of either Thanksgiving or Christmas. Are you conjuring up images of your family sitting around the table, happy and smiling as they pass the roast potatoes or maybe you picture it snowing outside while you unwrap presents slowly with everyone taking the time to thank the present giver? And then of course there’s the reality in which family members are squabbling, kids rip off the paper and barely glance at the present before moving on to the next one and you are running around like a headless chicken trying to get everything just how it’s “supposed to be”. The discrepancy between our expectations and reality can leave us disappointed and not exactly filled with the holiday spirit. That's why we have to take time to follow some holiday stress management tips:

Tip 1: Pick One Tradition

Perhaps you have certain traditions that stem from your childhood and you want you make sure your kids have wonderful memories of them too. But let’s face it, your life is already busy and your hands are full so how do you think you are going to fulfill all of those expectations of what your holiday should be like? Sit down with your partner, and maybe kids if they are old enough, and discuss and choose one or two things you each want to make sure happens because it means a lot to you. Yes, one or two things, not All of the things you are picturing. Let’s stop doing traditions that don’t work for us anymore just because we always have done it that way. You can’t have a meaningful holiday until you decide what it is about the holiday that makes it meaningful to you.

Tip 2: Ask Your Family To Compromise

I was brought up to celebrate Christmas by having a late lunch of turkey and all the trimming on Christmas Day followed by present opening. My husband’s family always had a special meal and opening of presents on Christmas Eve (which just seemed wrong to me!). By the time their meal, which takes a lot of preparation, was cooked and eaten, it meant gifts were being given about 10pm. Then the first grandchild (my oldest came along) and my husband and I suggested (okay, forced) a family-wide compromise. We still had the special Christmas Eve meal but had half of our presents first so the little one could be tucked up in bed at a reasonable time so he was not overtired on Christmas Day. Then we had had the other half of our presents on Christmas Day after the turkey. I think our children will look back at their childhoods and always want their presents split over two days. It also helps to spread out the cheer having two special meals. On the flip side, it also doubles the meal preparation but both of our traditions were met. So start thinking and planning now, what can your family do to make sure everyone gets at least some of their needs met and therefore feels the holiday spirit?

Tip 3: Delegate tasks to others

So you are hosting the holidays…again! Women put a pressure on themselves to do it all. Maybe it’s a badge of honor to do it all yourself but no one will appreciate all your efforts if you are stressed out and snapping at everyone because you are frazzled. What means the most to you – spending time with the people you care about or having everyone say what a lovely meal you’ve prepared? A lovely meal that has taken days of shopping and preparation and is eaten within 20 minutes. You know where I’m going with this…delegate. Let others bring the side dishes and the desserts even if they have to bring more than one thing and you concentrate on the turkey and setting a pretty table. Doesn't that sounds fairer? [caption id="attachment_1872" align="aligncenter" width="287"] Prozac turkey - The key to a less stressful holiday? Nah, just follow my holiday stress management tips[/caption]

Tips For A Happy and Less Stressful Holiday – Part Two: Make Time To Look After Yourself

Tips For A Happy and Less Stressful Holiday – Part Three: Reduce Stress By Breathing

Would you some help managing your stress during this holiday season?

Contact me to set up an in-office or online session.

Tips For A Happy and Less Stressful Holiday – Part Three: Reduce Stress By Breathing

sarahallen — Mon, 02 Dec 2013 15:00:12 +0000

You want the holidays to go smoothly and be a happy fun occasion for everyone. Conflicts with family members, difficult travel arrangement and busy schedules can make stress go into overdrive. You can’t control the small things; someone gets sick, the recipe for the perfect sweet potatoes isn’t so perfect after all, cranky family members nor the big things; one New Year’s Eve we (well, actually my husband) set the kitchen on fire preparing the celebratory meal. What you can control though is your reaction and this is where stopping and taking a breath comes in. Yes, you can definitely reduce stress by breathing! When we get stressed our sympathetic nervous system is triggered and our Fight or Flight response kicks in. Adrenaline floods though our body to gear us up to either run away or fight the object causing us to be scared.

When this happens you might notice:

An increase in your heart rate increases
Breathing speeds up and you also might feel breathless or as if you are going to choke
Muscles feel tense, achy or you might start shaking
You become hot and sweat as the adrenaline seeps through your body
You may feel lightheaded or have blurred vision
Many people get butterflies in their tummy and/or the urge to go to toilet
Your thoughts race so you can't think straight

Originally named for its ability to enable us to physically fight or run away when faced with danger, this response is now activated in situations where it isn’t appropriate, like in traffic or during a stressful day at work. We can get the same response when we feel anxious or angry. Our thoughts that trigger the reaction are different but the body sensations are similar.

Relaxation Response:

The way to counteract these stress reactions is to engage our parasympathetic nervous system by deep breathing. Basically, deep breathing and adrenaline can’t co-exist in the same body. Deep breathing triggers the stimulation of the Vagus nerve—a nerve running from the base of the brain to the abdomen, that emits a neurotransmitter (acetylcholine) that dampens our nervous system, lowers heart rate, relaxes muscles and most importantly, stops your thoughts from racing so you can think straight. In summary - the relaxation response is the anti-fight or flight response!

So How to I Do This Magic Breathing Technique?

The most effective type of breathing, called paced breathing, involves taking smooth, slow, and regular breaths. Sitting upright is usually better than lying down or slouching, because it can increase the capacity of your lungs to fill with air. It is also a good idea to relax your shoulders by supporting your arms on the side-arms of a chair, or on your lap.

Take a slow breath in through the nose, breathing into your lower belly so you feel it inflate like a balloon (for the count of 4)
Hold your breath for 1 or 2 seconds
Exhale slowly through the mouth so that you are pushing out the air in the “balloon” and you feel your belly suck in (for the count of 5)
Make sure the exhale breath is one or two counts longer that the inhale breath as this activates a greater relaxation response.
Wait a few seconds before taking another breath

A lot of my clients have reported that they find this techniques works even better if you increase the number of breaths each time e.g. First breath – inhale for the count of 4, exhales for the count of 5 Second breath – inhale for the count of 5, exhale for the count of 6 Third breath – inhale for the count of 6, exhale for the count of 7 Start from the count of 4 again and repeat the cycle. Doing this twice (about 6 breaths in and out) is often helpful enough to decrease anxiety, but find your own comfortable number of counts and do it for as long as you need it to work for you. One thing I really suggest is that you practice doing this once or twice a day, whether you are stressed or not and that way it has become a habit and something that you can do naturally when faced with stressful situation without having to think too much about it. So next time the kids are screaming or the dog has run away with the turkey, just breathe. It really does help! [caption id="attachment_1941" align="aligncenter" width="223"] When things get stressful paced breathing really helps calm you down so you can think straight.[/caption]

For additional tips on how to have a happy and stress-free holiday read:

Tips For A Happy and Less Stressful Holiday Part One: Lower Your Expectations

Tips For A Happy and Less Stressful Holiday – Part Two: Make Time To Look After Yourself

Would you some help managing your stress during this holiday season?

Contact me to set up an in-office or online session.

Tips For A Happy and Less Stressful Holiday – Part Two: Make Time To Look After Yourself

sarahallen — Mon, 25 Nov 2013 15:00:44 +0000

I can see you rolling your eyes and saying “Come on, when on earth am I going to make time for myself when I have so much to do?” I know I am a stuck record but I’ll say it again – if you don’t look after yourself you won’t have the reserves to take care of other people! What does it look like when our reserves are low? We’re cranky, overly sensitive and generally not as happy as we want to be.

Here’s some suggestions on how to look after yourself during the holiday season:

Tip 1: Pay attention now to what makes you feel better so it is more of a habit when the holidays come. Also, think of Thanksgiving as a testing ground for Christmas which tends to go on longer and involves present buying so probably demands more of you. See what works and what you need to tweak to take even better care of yourself. [caption id="attachment_1645" align="alignleft" width="201"] It’s important to make time to stop and relax.[/caption] Tip 2: Small breaks of downtime are probably more attainable than a day at the spa. Do something just for you every day e.g. a long shower or soak in the tub, a coffee alone at Starbucks reading a magazine for half an hour or really time doing just about anything, as long as it relaxes you. Tip 3: Don’t ignore the basics – get enough sleep and eat food that leaves you feeling good, not bloated and sluggish. I am always talking about the 80/20 diet and maybe during the holidays we can switch it to 70/30 or even 60/40. 70% of the time you eat your fruits and veggies, lean proteins and wholegrains but 30% of your food intake is whatever you fancy. You don’t want to get in to the trap of feeling deprived then overeating. Also, if you do overindulge don’t think well I’ve blown it now, I just as well eat this whole buffet table’s worth of food. Take a breath, don’t feel guilty or angry with yourself. Just start again from now (not tomorrow, Monday or January 1^st!). [caption id="attachment_1912" align="alignright" width="191"] Spend some time with the people you most want to hang out with.[/caption] Tip 4: Spend time with people you enjoy being with. Present shopping with a friend and lunch out is far more preferable than rushing around last minute grabbing just for the sake of having something to give. Carve out some time to be with just your partner and kids to have your own little celebration and let them open their presents from you when you can pay attention to their reaction and hopefully, joy. Talking of presents, Tip 5: Let’s be realistic. Not everyone is going to love or even appreciate your gift. Also, please don’t spend January and February paying off debts for all the money you spent at Christmas. Maybe start a new tradition which caps the amount you spend on each person’s present or make family present buying just for the kids rather than all family members. Kids often want everything they see on TV for Christmas. You are not letting them down by setting limits. Adults, especially ones that only see each other once or twice a year at celebrations, are often at a loss what to buy and really how much perfume or chocolates do you really need? We all like to play Secret Santa so draw names so everyone just gets one gift but perhaps it’s safest to drop hints about what you would really like.

Put like this, why wouldn't you make time for yourself? It's a necessity!

For additional tips on how to have a happy and stress-free holiday read:

Tips For A Happy and Less Stressful Holiday Part One: Lower Your Expectations

Tips For A Happy and Less Stressful Holiday – Part Three: Reduce Stress By Breathing (A Miracle Way To Cope With Just About Everything)

Would you some help managing your stress during this holiday season?

Contact me to set up an in-office or online session.

Contact form 1

sarahallen — Thu, 16 May 2013 12:34:28 +0000

[text* your-name placeholder "Name"]

[email* your-email placeholder "Email"]

[text your-subject placeholder "Subject"]

[textarea your-message]

[submit "Send"]

[your-subject] [your-name] <[your-email]> From: [your-name] <[your-email]> Subject: [your-subject] Message Body: [your-message] -- This mail is sent via contact form on Dr. Sarah Allen Counseling http://drsarahallen.com drsfcallen@gmail.com [your-subject] [your-name] <[your-email]> Message Body: [your-message] -- This mail is sent via contact form on Dr. Sarah Allen Counseling http://drsarahallen.com [your-email] Your message was sent successfully. Thanks. Failed to send your message. Please try later or contact the administrator by another method. Validation errors occurred. Please confirm the fields and submit it again. Failed to send your message. Please try later or contact the administrator by another method. Please accept the terms to proceed. Please fill the required field. Date format seems invalid. This date is too early. This date is too late. Number format seems invalid. This number is too small. This number is too large. Your entered code is incorrect. Failed to upload file. This file type is not allowed. This file is too large. Failed to upload file. Error occurred. Email address seems invalid. URL seems invalid. Telephone number seems invalid. Your answer is not correct.

Cathy S.

sarahallen — Tue, 04 Jun 2013 09:40:20 +0000

I first came to see Dr. Allen I was completely exhausted by battling with my son who has ADHD and angry outbursts. I have learned how to stay calm and that helps him stay calm too and we have a much better relationship. We still have our difficult days but I am in a better position to deal with them and at the end the day I am left feeling that I am done my best, not guilty that I have failed him. The techniques she taught me for helping him deal with his ADHD have been very useful for all of us.

Anonymous

sarahallen — Tue, 04 Jun 2013 09:44:14 +0000

I have always been on a diet and my mood went up and down as my weight did. My internist thought I might be depressed and referred me to Sarah. I was willing to give anything a try but really thought I just needed more self discipline to stick to my diet. By talking things through with her I quickly realized that not being able to stick to a diet wasn’t really about food, although I certainly craved sweets. I learned to notice how different emotions and situations triggered my overeating and Sarah showed me other ways that don’t involve food to deal with how I felt. I have a much better relationship with food now and don’t view it as the enemy. Sarah showed genuine concern and was very encouraging. I would recommend her services to anyone struggling with eating issues.

Ann C.

sarahallen — Tue, 04 Jun 2013 09:44:42 +0000

When I first came to see Dr. Allen, I was sick of struggling with my weight. With her help, I realized that a lot of my eating habits were a way of dealing with the bad relationship I was in. With her support, I made some big changes in my life, increased my self-confidence and found better ways to deal with my stressful job. Now I don’t need to eat my way to feeling better, I have much better ways to cope with life’s difficulties

Margaret R.

sarahallen — Tue, 04 Jun 2013 09:45:24 +0000

When I started seeing you for therapy I felt so overwhelmed and trapped in daily battles with my three children. Thank you so much for all your help. It has really helped me gain a better perspective. I am now a role model for my children and help them worry less about things by teaching them the tools you taught me.