It’s no surprise that the ongoing pandemic has stirred up a variety of feelings for everyone, with the feeling of uncertainty coming out on top as one of the most common. While we have all experienced bouts of uncertainty related to various events in past, including natural disasters, housing market crashes, and even other virus outbreaks such as H1N1 and Ebola, the COVID-19 pandemic is relatively uncharted territory for many of us.

Having little to no control over many areas of your daily routine, paired with uncertainty about what the future may hold for you and family, can be unnerving. It’s easy to become overwhelmed and begin to feel stressed, anxious, and/or depressed when so many aspects of your daily life have changed, from dining out, to sending your children to school, to working from home.

While there is much we can’t control at the moment, we can control how we react to the current restrictions and guidelines in place. Here are our top eight tips to help you stay grounded during this time:

Establish a Routine. Working from home and physically distancing yourself from those outside of your regular circle is disruptive to what we would consider “normal life”, but creating a routine to adapt to these new circumstances can help you feel in control. Waking up at the same time every day, creating a daily to-do list, and eating your meals when you normally would all maintain these boundaries that existed before the pandemic.

Don’t “Socially” Distance Yourself. While the commonly used phrase “social distance” implies that you should limit physical contact with others, it does not mean that you should also limit your social connections with friends and family. Making the time to Skype, Zoom, FaceTime, or even talk on the phone are important in fighting any feelings of isolation or loneliness. Regularly connecting with others can also ease any feelings of stress or anxiety you may be experiencing as a result of spending more time at home.

Limit Your News Consumption. It’s important to find a healthy balance between staying informed, and finding yourself falling down a news rabbit hole at 2:00am. Lack of information can lead to heightened feelings of uncertainty and anxiety, but constantly scrolling through news articles also heightens these feelings. Try to aim for stopping your screen time at least 30 minutes before bed and, when you find yourself becoming overwhelmed with negative news, remember— not all pandemic news is bad news. There are many positive stories about supermarkets giving priority to the elderly, businesses making donations to those who have lost their jobs, and even couples who have said “I Do” in the hospital.

Utilize Relaxation Tips. If you find yourself in a moment of panic or high anxiety, focused breathing and relaxation tips can help you regain control of your emotions. Find a comfortable, quiet space, and focus on taking deep, slow breaths. Alternate between deep breaths and normal breaths, paying attention to the difference between the two. The Breathe2Relax app, as well as Apple Music, Pandora, or Spotify’s meditation and guided imagery channels can provide in-depth relaxation sessions that, when done daily, can help reduce overall stress levels. Other ways to relax and disconnect include taking a hot bath, reading a book, getting outside, and enjoying a cup of herbal tea.

Get Enough Sleep. One of the best things you can give both your body and your mind is sleep. Getting enough sleep every night (between 7 and 9 hours) improves concentration and productivity, boosts your mood, and helps increase exercise performance. If you struggle with falling (or staying) asleep, avoiding screens for 30 minutes before bed, reading a chapter in a book, listening to soothing music or even stretching can help you wind down. And, be sure to limit any daytime naps to 30 minutes or less, as long afternoon siestas will throw off your body’s natural sleep cycle, making it more difficult to sleep restfully at night.

Focus on Your Physical Health. While many of our tips focus on your mental health, it’s important to take care of your body too. Making it a goal to exercise at least 3 times per week and eating fruits, vegetables, lean meats and whole grains most of the time will not only keep your heart and muscles healthy, it will also regulate your mood and help reduce anxiety and depression through the release of endorphins and serotonin.

Focus on Positive Thinking. Staying positive and avoiding a downward negative spiral isn’t easy, especially because no one knows for sure when the pandemic will end, and when we can all begin to resume our normal daily activities. Instead of focusing on the negatives, try to pick out a few positives and set a personal goal or two you’d like to accomplish during this time. Reading more, eating less sugar, finding a workout routine you’ll stick to, or picking up a new hobby you’ve never had time for are all great places to start.

Know When to Seek Professional Help. There are providers for every part of the body, and while it’s important to take care of these parts, it can be easy to forget that your brain may need help too from time to time. If you still find yourself struggling with feelings of depression, loneliness or helplessness, or you begin skipping work, avoiding plans with friends, losing sleep, and/or experiencing panic attacks, it may be time to reach out to a mental health professional.

 

Above all, don’t forget that the pandemic will end. In the meantime though, we encourage you to stay connected with friends and family, focus on your mental and physical wellbeing, and take time to unplug from social media and the news to focus on yourself and your family.

At Billings OB-GYN Associates, we are committed to providing you with the care and compassion that you deserve. If you need help or have questions regarding stress management, depression, or other mental health struggles, please contact us today, or call (406) 248-3607 to speak with one of our providers.

 

 

While the holiday season is typically full of parties and time spent with friends and family, it can also be a stressful time of year for many. Trying to find a balance between keeping you and your family safe and healthy, while still participating in holiday festivities and traditions with friends, coworkers and extended family can be stressful, to say the least.

Stress is our body’s natural way of protecting us against perceived physical, mental, or emotional threats in our environments, from loud, sudden noises to public speaking to the death of a loved one. When we encounter one of these threats, our brain’s hypothalamus sets off our body’s alarm system. Through both nerve and hormonal signals, your adrenal glands (located above your kidneys) release hormones, including adrenaline and cortisol. Adrenalin increases heart rate and blood pressure, and boosts energy supplies. Cortisol, the primary stress hormone, enhances the brain’s use of glucose and curbs everyday functions that would be nonessential or even detrimental in a fight-or-flight situation.

This complex natural alarm system also communicates with regions of the brain that control mood, motivation and fear. This stress-response system is usually self-limiting and once the threat has passed, the hormone levels return to normal. However, when stressors are always present or we constantly feel under attack, this system stays turned on. This puts us at greater risk for a variety of health problems, including:

• Anxiety
• Depression
• Heart disease
• Type II diabetes
• Digestive problems
• Hypertension
• Sleep problems
• Weight gain
• Memory and concentration impairment

Although stress is a part of everyone’s lives, each individual will experience it on a different level, and in different ways. If you find yourself in a constant or near-constant state of stress in your day-to-day life, especially with the holidays just around the corner, here are some tips to help you manage your stress:

1. Eat a well-balanced diet. A diet consisting of fruits, vegetables, proteins and grains helps maintain a healthy body weight, provides energy, allows for better sleep, and improves brain function. And, while there are a variety of tasty holiday dishes and cocktails to be enjoyed this time of year, it’s important to limit your intake of both, despite the temptation to over-indulge.
2. Get moving. Try to aim for a minimum of 2 ½ hours of aerobic exercise per week, or 20-30 minutes a day. This could be a high intensity work out or even a daily brisk walk, as getting your body moving reduces your risk of heart disease, improves your sleep, and releases endorphins.
3. Take a mental break. Allow yourself to decompress. Reading a book, taking a walk, working on a puzzle, listening to music, or taking a bath are all great ways to unwind and give your mind a rest!
4. Find ways to stay connected. Human connection is an important part of your overall well-being, as it boosts your mood, increases your happiness, and helps sharpen memory and cognitive skills. Organizing a night out with friends, volunteering in your community, or joining a virtual book club are all great ways to help ensure that you find time for activities that you’re interested in, as well as decrease stress and feelings of depression.
5. Seek professional help when necessary. Because stress affects everyone differently, it can be difficult to know when it’s time to seek help. However, if your stress levels begin leading you to skip work, avoid plans with friends, lose sleep, and/or experience panic attacks, it may be time to reach out to a mental health professional.

Although many factors related to seasonal illness and the holiday season are beyond our control, there are a variety of ways to help control both the situation and our reaction to it. Drinking plenty of water, staying active, and continuing to wash your hands thoroughly and frequently can help lower your chances of getting sick, while budgeting and researching gifts for the holidays prior to shopping can help you stay in control of your finances so that you can focus on enjoying the festivities this year. While there isn’t a clear-cut, foolproof answer to managing stress or depression, identifying the stressors in your life can help you learn to eliminate or reduce them, allowing you to feel more relaxed and in control of your surroundings.

At Billings OB-GYN Associates, we are committed to providing you with the care and compassion that you deserve. If you need help or have questions regarding stress management, depression, or other mental health struggles this holiday season, please contact us today, or call (406) 248-3607 to speak with one of our providers.

Despite the recent changes around both the world as a whole and our community here in the Billings area, the need for family planning remains the same. Raising a child requires time, nurturing, money, and most important, love. It’s important that you and your partner have the necessary family planning resources available to you, both now and when you are ready to grow your family.

While the only 100% guaranteed method to prevent pregnancy is abstinence, there are a number of other methods available that are highly effective if you are sexually active but not ready to become pregnant, including both barrier and hormonal methods of contraception. Both methods have a variety of advantages and disadvantages, and understanding the differences between the two can help you decide what’s right for you and your body.

• Barrier Methods

Condoms, diaphragms, cervical caps, and spermicide are all barrier methods of contraception. These methods are designed to prevent sperm from entering the uterus, and many can be bought in most drugstores. On average, for every 100 sexually active women, between 18 and 28 per year will become pregnant while using barrier methods. It’s important to use a barrier method every time you are sexually active, as even one act of sex without one can result in a pregnancy.

While barrier methods have many advantages, including the inability to affect your natural menstrual cycle, being safe to use while breastfeeding, and protecting you against sexually transmitted diseases (STDs) such as herpes and HIV/AIDS (condoms only), they are not as effective at preventing pregnancy as hormonal methods of contraception.

• Hormonal Methods

Other forms of contraception, such as birth control pills, the intrauterine device, implants, vaginal rings, and patches are all hormonal methods of contraception. While barrier methods are designed to prevent sperm from entering the uterus, hormonal methods use hormones to regulate or stop ovulation and prevent pregnancy. They are highly effective at preventing pregnancy, and do not rely on spontaneity. In other words, they can be used prior to sexual activity, whereas barrier methods are only used during sexual activity.

Despite being the most effective at preventing pregnancy, hormonal methods can cause a variety of unpleasant side effects for some women, including weight gain, acne, decreased libido, and mood changes. Hormonal methods do not protect against STDs, and must be taken regularly or used exactly as prescribed by your provider in order to be effective.

Emergency contraception, including Plan B One-Step®, ella®, and others, should only be used on rare occasions, and only if you’ve had unprotected sex or your chosen form of contraception didn’t work. While commonly referred to as “the morning-after pill,” you do not need to wait until the morning after unprotected sex to take it. In fact, the sooner you take it, the more effective emergency contraception is at preventing pregnancy. Emergency contraception is not intended to replace your regular form of birth control, as the higher levels of hormones may result in longer bouts of short-term side effects including nausea, fatigue, lower abdominal cramps, and/or menstrual disturbances.

 

To determine which form of contraception is right for you, consult with your gynecologist. Our providers can offer you counseling on birth control methods and help you determine the best choice for you. At Billings OB-GYN Associates, we are committed to providing you with the care and compassion that you deserve. Contact us today or call (406) 248-3607 to schedule your appointment.

 

 

 

Weight issues, particularly weight gain issues, are trending to be one of the most concerning complaints for women. The most frequent complaints include weight gain, difficulty with weight loss, hormone changes affecting one’s ability to achieve weight loss, and stressful, busy lifestyles interfering with weight management.

Alongside the COVID-19 pandemic we are facing, the obesity pandemic and our all-consuming obsession with weight including weight management, weight loss, dieting, and obesity continues to be one of the most concerning health issues we face in the U.S. In fact, many studies link obesity to poorer outcomes if you do contract COVID-19, so it’s even more important to address any weight issues you may have.

Current statistics cite that over two thirds of American adults suffer from excessive weight. On average, $33 billion dollars is spent annually in the U.S. on dieting and weight loss. In addition, billions of dollars are also spent to control weight as a comorbidity to disease processes and chronic illness. For women, this is particularly concerning and often leads to frustration.

What is the answer to weight management?

In a nutshell, it really is all about lifestyle modification! Although this sounds daunting for some, it doesn’t have to be difficult, or costly. You already have everything you need to be successful. If you are concerned you may need to adjust your diet and exercise habits, there are several body measurements that can help you begin to improve your health.

When do I start?

Start now! Don’t wait until “after the holiday” or “after the upcoming party.”

How do I start?

Portion Control. Start with your diet. Eat healthy… not as easy as it sounds, right? There are millions of ideas and suggestions about healthy diets, everything from eating more protein, less sugar, less fat, gluten free, less carbs… it becomes daunting and overwhelming. The American College of Obstetrics and Gynecologists is a great resource for Healthy Eating FAQs. Newer research suggests simply focusing on portion control at meals which can be the best way to help control diet.

Here are some easy ways to control your portions:

• Use smaller dinnerware.
• Use your hand as a serving guide. Protein rich foods should fit in the palm of your hand; eat a fist-sized portion of vegetables and salads; a one-cupped-hand-sized portion of carbs; and keep
  higher fat foods such as butter, oils, nuts to a serving the size of your thumb.
• Ask for half portions when eating out or take your extras home.
• Start all meals with a glass of water and drink 1-2 liters of water daily.
• Eat more slowly.
• Eat all foods in moderation.Learn to cook. Summer is a great time to try out new recipes and enjoy fresh, local fruits and vegetables. Get inspired by trying out a free recipe, like this Summer Salad with Grilled Peaches recipe from Cooking Light. By learning to cook, you can discover new ways to make healthier versions of the food you love.

Exercise. For many women, the thought of exercising can be very overwhelming, which can lead to making excuses:
“I don’t have money for a gym membership.”
“I am too busy.”
“I don’t know how or where to start.”
There are many easy, inexpensive and quick ways to start working exercise into your daily routine:

Simply going for a walk increases metabolism and reduce stress. Start slow and work your way up to more frequent and longer walks. Listening to music or finding a friend to walk with — either a human friend or a fur friend — can make it fun. When you don’t have time for a longer walk, add exercise in by parking farther away from stores, workplaces and buildings.

As you build your endurance and embrace your new routine, challenge yourself with more difficult aerobic exercises. Running doesn’t have to be long to be highly beneficial. Local gyms and exercise classes offer great ways to get into a good exercise routine. Many gyms have free membership offers, personal training advice, and easy to understand classes to get you going. Online classes including free workout videos on YouTube are often geared to quick exercise sessions, offering 10-minute workouts.

How do I become and stay successful?

Weight management is a very significant part of our daily lives. Take a deep breath and dive in!

• Make a plan, write it down, and stick with it. It takes about two weeks to create a new routine.
• Take advantage of easy resources. There are dozens of weight loss apps and fitness apps available, many of which are free, to help keep track of your progress.
• Look up gym and class schedules and block out the time on your calendar.
• If you need extra resources or help for success, or have other healthcare needs, St. Vincent Healthcare and Billings Clinic both offer weight management help.

Now more than ever, making sure you are taking care of your body and mind is important. Improving your diet and exercise routine will help you reduce stress, build strength and increase your overall wellness — all changes that will help keep you happier and healthier for years to come.

~Aimee Brown, PA-C, Billings OB-GYN Associates

Our dedication to serving women and their families and to ensuring your safety remains our first priority. We continue to see patients for well-woman exams and annual visits as well as to provide care for our pregnant patients and those with urgent care needs. We have also assembled online resources for our new and expectant parents for additional support.

While we always encourage you to take the best care of yourself and those you love, the importance of doing so is even more important during the next few months. And, this involves both physical care to keep our bodies as healthy as possible and mental care to keep our mind and spirits as healthy as we can, too.

Below, we have a few recommendations on ways you can care for both mind and body. While caring for yourself and those you love, we encourage you to seek things that fit your lifestyle and that make you feel happier, healthier and more connected. Take each day as it comes, and give yourself what you need that day.

 

Caring For Your Body

 

PHYSICAL DISTANCING. While “Social Distancing” is the most commonly used term to refer to the space we need to create between ourselves and others, perhaps a better term is “Physical Distancing.” There are many ways you can maintain your social connections with others (as discussed below) while physically giving yourself and others the space we need to limit the spread of the Coronavirus.

Right now, one of the best things you can do to protect yourself, those you love, your community, and those who are working so hard to treat patients is to stay home whenever possible. When you do need to leave to go out for essential services or work, maintain at least six feet of separation between yourself and others whenever possible. Avoiding touching public services as well as your own face, and using hand sanitizer and washing your hands often, especially after outings, remains one of the best ways to prevent the spread of the virus.

Recently, the benefits of wearing some types of masks (not the N95 masks that should be reserved for our healthcare providers and frontline responders) in public are also being weighed. We encourage you to check in on recommended guidelines every so often for updates on health mandates and recommendations during this time.

WELL WOMAN CARE. While we are still seeing patients for their annual exams and well woman checkups, you may choose to postpone your visit if you wish. Just make sure to reschedule your annual checkups and any postponed treatments or exams as soon as you are able. Also, continue to perform your breast self exams each month and, if you do detect a change in how your breasts look or feel, please call your healthcare professional.

IF YOU FEEL ILL. If you suspect you may have contracted COVID-19, please call your primary care doctor before seeking in-person medical care unless your symptoms are severe, such as trouble breathing or other emergency warning signs. If your illness is mild, separate yourself from other people in your home, staying in a specific “sick room” and using a separate bathroom if possible.

 

Caring For Your Mind

 

ALLOW YOURSELF YOUR FEELINGS. We all experience different reactions to stressors in our lives. It is important to allow yourself to feel the emotions you may be experiencing while trying to also not let anxiety or other worrisome thoughts overwhelm you. Feelings such as loneliness, sadness, grief and fear are normal. Recognize your feelings, but try not to dwell on them or on things you cannot control. Limit your news time if it is adding to your stress. And, try to focus on activities that bring you more positive feelings such as hobbies, making dinner as a family, playing games, etc.

CONNECTING WITH OTHERS. Whether you live alone or in a full house, take the time to connect with friends and family in the ways you can. Connect with people outside your home through social media, apps that allow for virtual game nights and TV watching parties, FaceTime, and more. There are also hundreds of free online community groups if you need support during this time. Also remember that it’s okay to take time for yourself, too, if you need a break.

SEEKING PROFESSIONAL HELP. If you find that you are struggling to cope with your current situation, there is help available. If you or someone you care about feels overwhelmed with emotions like sadness, depression, or anxiety, or feel like you want to harm yourself or others, these resources can help:

 

CDC COVID-19 Stress and Coping Resources

 

SAMHSA Disaster Distress Hotline
1-800-985-5990 · TTY 1-800-846-8517 · Text TalkWithUs to 66746

National Domestic Violence Hotline
1-800-799-7233 · TTY 1-800-787-3224

We encourage you to focus on taking the best care of yourself and those you love during this time. And, until we are able to see you again, if you have concerns about your health, please don’t hesitate to contact us.