Dr Spencer L. Griffith, LLC
1322 NE Orenco Station Pkwy, Suite 250 Hillsboro, OR 97124
- Individual & Couples Therapy
- Gender/Orientation Issues
- Online Relationships & Addictions
- Health Psychology
Dr Spencer L Griffith, Psy.D.
Dr. Spencer Griffith is a Licensed Psychologist who conducts individuals and couples therapy to treat major mental illness and to promote mental health. Clinical approaches include use of CBT/REBT/DBT/ACT and psychodynamic interventions.Focus includes a unique specialties working with gender/orientation issues, helping with online relationships and addictions and health psychology interventions. My private practice is located at Orenco Station in NE Hillsboro, Oregon. For more information about my Portland area practice, kindly explore this informative website and contact me with any questions.
Message of the Month
The American Psychological Association (APA) recently released its latest in a series on Stress in America entitled Paying with our Health (http://www.apa.org/news/press/releases/stress/). Highlights include:
The most commonly reported sources of stress include money (64 percent report that this is a very or somewhat significant source of stress), work (60 percent), the economy (49 percent), family responsibilities (47 percent) and personal health concerns (46 percent).
The most commonly reported symptoms of stress in the past month include feeling irritable or angry (37 percent), feeling nervous or anxious (35 percent), having a lack of interest or motivation (34 percent), fatigue (32 percent), feeling overwhelmed (32 percent) and being depressed or sad (32 percent).
Identify what’s causing stress. Monitor your state of mind throughout the day. If you feel stressed, write down the cause, your thoughts and your mood. Once you know what’s bothering you, develop a plan for addressing it. That might mean setting more reasonable expectations for yourself and others or asking for help with household responsibilities, job assignments or other tasks. List all your commitments, assess your priorities and then eliminate any tasks that are not absolutely essential.
Build strong relationships. Relationships can be a source of stress. Research has found that negative, hostile reactions with your spouse cause immediate changes in stress-sensitive hormones, for example. But relationships can also serve as stress buffers. Reach out to family members or close friends and let them know you’re having a tough time. They may be able to offer practical assistance and support, useful ideas or just a fresh perspective as you begin to tackle whatever is causing your stress.
Walk away when you’re angry. Before you react, take time to regroup by counting to 10. Then reconsider. Walking or other physical activities can also help you work off steam. Plus, exercise increases the production of endorphins, your body’s natural mood-booster. Commit to a daily walk or other form of exercise — a small step that can make a big difference in reducing stress levels.
Rest your mind. According to APA’s 2012 Stress in America survey, stress keeps more than 40 percent of adults lying awake at night. To help ensure you get the recommended seven or eight hours of shut-eye, cut back on caffeine, remove distractions such as television or computers from your bedroom, and go to bed at the same time each night. Research shows that activities like yoga and relaxation exercises not only help reduce stress, but also boost immune functioning.
Get help. If you continue to feel overwhelmed, consult with a psychologist or other licensed mental health professional who can help you learn how to manage stress effectively. He or she can help you identify situations or behaviors that contribute to your chronic stress and then develop an action plan for changing them.