Self-Regulation or Crisis: Knowing When to Seek Professional Support

I caught a vlog recently that discussed the evolution, influence, and impact of the self-help industry. It was brought to my attention, through the conversation, exactly how differently generations internalize self-discovery, self-help, and self-regulation. While the generational brackets shift frequently, at present, Gen Z (1997 – 2012) is known to be heavily influenced by social media, where social media influencers currently market self-help as an important "enlightened path" that individuals are driven to achieve. With such an immense influence on self-help practices saturating the internet, there's competition amongst younger generations to rapidly evolve to one's best self.

In a time where everything on the internet is regarded as true, there is minimal effort to research, dissect, or critically assess the recommendations and guidance shared in the self-help space. That noted, it is extremely important to note that someone speaking from their own experience is very different from speaking from a clinical or psychology-informed space. The latter really considers the varying dimensions of experience and evolution. However, at present, striving for a constantly moving target (depending on who is providing the guidance) triggers feelings of inadequacy for those who have not yet acquired or achieved self-discovery and advancement milestones.

DISCLAIMER: Reading my blog, you will discover that my posts, while they often derive from personal experience, are also psychologically informed due to my current studies (PhD in Clinical Psychology).

I frequently state the importance of individual journeys and experience in the process of growth and evolution. The lens through which we view the world is not only immediately impacted by our environment, culture, and rendering, but it is also impacted by our developmental stage. In other words, an adolescent who experiences homelessness has a very different experience from an adult who experiences homelessness. That's a very drastic example; however, it highlights the role of age, development, rendering, culture, and environment on the impact the experience will have on the adolescent versus the adult. I illustrate through this that self-help is only as effective as it applies to (or is relevant to) a personal/individual journey.

Be diligent in ensuring that you are following guidance from those who recognize dimensions of difference and clearly provide details of where their guidance is derived and informed. This provides you with the best chance for recognizing when to accept or reject self-help advice. Thus, this post provides tips on how to recognize when it’s time to stop trying to self-regulate versus when it's time to reach out for professional help.

What Is Self-Regulation?

Managing ourselves or self-regulation is what we regard as a form of resilience, where we have an innate capacity to juggle and manage the many challenges that we face. Being able to regulate our emotions throughout the day looks like prioritizing meditation, a 10-minute break, a deep breath, and a walk to reset. It could also look like requesting a few moments to think before responding to a concern, challenge, or issue. Additionally, emotional resiliency looks like boundaries, resourcefulness (critical thinking), anticipating the unexpected, and journaling (reflection). Oftentimes, we don't understand the importance of these steps because when in autopilot, we focus on the need for action, not the impact of the action. Self-regulation allows us to focus on the issue, plan, and impact so that we respond in a way that maintains emotional control in the midst of a storm.

Understanding the Limits of Self-Help

To understand the limits of self-help, we have to understand the difference between stress/stressors and crisis. Stress is brought on by stressors that contribute to the severity of the stress experience. Stressors are individual occurrences, life events, etc., typically unplanned or unexpected, that serve as a catalyst for emotional or physical distress. How we experience stress depends on the frequency and sum of stressors endured at a point in time, in addition to the internal perception of (or how you perceive) the stressor(s).

How you respond to stressors details your level of resilience and ability to cope. In the world of psychology, we refer to this as the fight or flight response. Essentially, the question is whether you choose to run/avoid (flight) or cope (fight)? Understanding your capacity to respond allows you to recognize when coping strategies are effective or ineffective, and when greater intervention is necessary. It's important to distinguish that the fight response is not literal in the sense of defaulting to physical altercations. What the fight response symbolizes in psychology is the capacity to default to applying coping strategies that enable you to maintain control over your emotional and physical response as you navigate and resolve the crisis.

Identifying Crisis

Crisis looks different for many of us. Thus, it is imperative that I inform you that if you have a prior/existing diagnosis, please consult a Clinical Psychologist, Psychologist, and or Psychiatrist. The provider will ensure that any tools for self-regulation and resilience best align with your needs. Furthermore, if you are aware of a history of mental illness within your family, seek a consultation from a Licensed Psychologist. The consultation will identify a treatment plan that best aligns with any presenting diagnosis and treatment goals.

There are some key symptoms (warning signs) to look out for that signal a need for greater support (crisis). This list is not all-inclusive, but it can enable easier recognition of psychological crises.:

1. Inability to think past the moment of crisis to resolve the issue (freezing or failure to react/numbness).

2. Inability to maintain daily routines and function in work, school, or home environment.

3. Persistent illness, sadness, anxiety, hopelessness, and physiological symptoms, including but not limited to profuse sweating, escalated heart rate, loss of appetite, increased agitation, dizziness, trembling, chest tightening, fatigue, headaches, and sleep disturbance.

4. Thoughts of self-harm or suicide.

5. Inability to connect with others for fear of judgment or emotional distress.

6. Severe isolation or withdrawal.

Any single or combination of these symptoms can inform underlying issues that likely need professional support to uncover, address, and reconcile. The intensity of each of these warning signs will dictate the severity of the crisis. To ensure understanding, in the realm of psychology, severity speaks to the frequency, intensity, and persistence. This means it's important to pay attention to 1) how often the symptoms occur, 2) the degree to which the symptoms are felt (assessed on a scale from 1-10, with 10 being worst), and 3) how long the symptoms last. Therefore, while some crises may warrant a call to a psychologist, counselor, or therapist, others may require emergency medical support or immediate consultation.

Equally important to identifying these symptoms is to know that if you have ever or currently use illegal drugs (no judgment here), and experience any of the symptoms listed, please consult a Medical Doctor, Clinical Psychologist, Psychologist, or Psychiatrist. Substance use typically yields to comorbid diagnoses, or in other words, multiple diagnoses concurrently. Therefore, a certain level of education and experience is required to properly assess and treat.

In summary, the KEY to recognizing a crisis is in the assessment of how often, how long, and the degree to which the symptoms are experienced. The higher the frequency, the longer the symptoms persist, and the intensity of the symptoms signals a crisis; thus, you are encouraged to seek immediate medical attention!

Crisis Hotlines & Text Services (U.S.)

• 988 Suicide & Crisis Lifeline: Dial or text 988 or use the chat service at 988lifeline.org. This is a national network of local crisis centers providing free and confidential support. 

• Crisis Text Line: Text HOME to 741741 to connect with a trained crisis volunteer. 

• Veterans Crisis Line: Veterans and those who support them can call 988 and press 1, text 838255, or use the online chat to connect with a trained responder. 

• Disaster Distress Helpline: Call or text 1-800-985-5990 if you are experiencing distress from a natural or human-caused disaster

  
  

Understanding Provider Differences

While a formal diagnosis is not required to receive therapy and counseling, for those with a history, a diagnosis best supports a uniform approach to individual needs. This is important to recognize because there are different types of mental health professionals who have specific roles in your journey. Broadly speaking, providers are broken out into Medical Doctors (MDs or DOs), Psychologists (PsyD or PhD), or Counselors/Therapists. Knowing the difference ensures that you are receiving the proper support.

Please find the brief Mental Health Provider guide below:

• Medical Doctors: Medical Doctors in the field of psychology are Psychiatrists who have a specific understanding of neuroscience to assess and diagnose mental illness, prescribe psychotropic medications, manage medications, and provide psychotherapy. Their experience is invaluable because they understand and look for positive or negative reactions to medication and can determine whether medication helps or hinders treatment goals.

• Psychologists (PsyD or PhD): Psychologists assess and diagnose mental illness and provide psychotherapy. Psychologists primarily focus on the root issues of presenting symptoms to break psychological patterns. Psychologists work in a number of capacities and hold a variety of specialities; thus, it is important to pay attention to the expertise of the psychologist you are connecting with.

• Counselors or Therapists: Licensed counselors and therapists are great for talk therapy to typically address short-term social, career, or relational issues. Something important to know about counselors and therapists is their education level. Those with Master level education may have reduced capacity when compared to those with PhDs; however, many counselors and therapists can assess for specific psychosocial and substance use disorders, but are often not utilized for formal diagnosis of mental health disorders. While a psychosocial evaluation can inform a psychological evaluation, psychosocials focus more on how your culture, environment, and social engagement impact your experience. Additionally, it's important to know that seeking counselors and therapists in times of crisis results in referral for emergency support.

All mental health providers are important and ultimately work together for the best interest of the client, but it's important to know the difference to ensure that you seek appropriate services.

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