Integrated Behavioral Health
As part of your health care team, our goal in Integrated Behavioral Health is to give you tools to maintain a healthy lifestyle and overcome emotional struggles.
Behavioral Health is a term used to describe both mental and emotional well-being. It includes many aspects of our lives. Good emotional health can be as basic as knowing how to cope with day-to-day challenges.
At times, it can be more complex and involve the treatment of mental illnesses such as depression, anxiety, trauma, stress, substance use and other addictive behaviors. Behavioral health is an essential part of your overall health. At San Mateo Medical Center, we offer an integrated treatment approach where professionals across disciplines collaborate to treat the whole person and to promote wellness in all its forms.
IBH Wellness Class Videos (Videos de Bienestar)
Wellness Videos
Caring for
Caregivers
Communication in
Relationships
Coping with
Grief
Dealing
with Uncertainty and Fear
Dementia
Behavior Management 1
Dementia
Behavior Management 2
Dementia
Behavior Management 3
Dementia
Behavior Management 4
Diaphragmatic
Breathing
Emotional
Eating and Binge Eating
Facing Worries and
Panic
Living
Through COVID
Managing
Your Moods Workshop
Mindfulness
& Relaxation
Sleeping
Better Workshop
Stress
Management
Videos de Bienestar
Atención
Plena y Relajación
Clase de Enfrentando
preocupaciones, miedo y estrés
Comer Emocional y
Atracones
Cómo
Afrontar la Incertidumbrey y el Miedo
Dormir
Mejor
Lidiando
con el Duelo
Manejar el
Estado de ánimo
Viviendo a
través del COVID
Wellness Resources (English)
Mindfulness Practice
Mindfulness is the basic human ability to be fully present, aware
of where we are and what we’re doing, and not overly reactive or
overwhelmed by what’s going on around us. While mindfulness
is something we all naturally possess, it’s more readily
available to us when we practice on a daily basis.
- Self Compassion–Dr. Kristin Neff
- Leaves on a Stream (video)
- Ocean Escape (video)
- Tara Brach Leads a Guided Meditation: The RAIN of Self Compassion (video)
Progressive Muscle Relaxation
In progressive muscle relaxation, you tense a group of muscles as
you breathe in, and you relax them as you breathe out. You work
on your muscle groups in a certain order. When your body is
physically relaxed, you cannot feel anxious. Practicing
progressive muscle relaxation regularly will help you get better
at this skill, and in time you will be able to use this method to
relieve stress.
- Progressive Muscle Relaxation (video)
- Progressive Muscle Relaxation Training (video)
Diaphragmatic Breathing
Diaphragmatic breathing, sometimes called belly breathing, is a
deep breathing technique that engages your diaphragm, a
muscle at the bottom of your ribcage that is primarily
responsible for respiratory function. Diaphragmatic
breathing encourages full oxygen exchange — that is, the
beneficial trade of incoming oxygen for outgoing carbon dioxide.
This type of breathing slows the heartbeat and can lower or
stabilize blood pressure.
- 20 Minutes of Breathing App (audio)
- Grounding Technique: Deep Breathing (video)
- The Butterfly Hug (video)
- Alleviate Anxiety with This Simple Breathing Exercise (video)
Mental Health Apps
Types of Medication
Zoom Information
Download Zoom for Online Groups and classes:
Android
iPhone
Wellness Resources (ESPAÑOL)
Meditación de Atención Plena
La atención plena es la consciencia vigilante de las emociones,
sensaciones o acciones. Al centrarnos en el momento presente,
logramos tener otra perspectiva y analizar las situaciones con
más objetividad. Observamos lo que sucede a nuestro alrededor, en
uno mismo, y centramos voluntariamente nuestra atención en lo que
hay, sin juicio ni expectativa alguna.
- Meditacion de Respiracion y Presencia (video)
- Meditacion de Bondad Amorosa (video)
- Meditación: hojas en la corriente – Centro Psicología y Mente (video)
- Relaja tu Mente: Visualización Meditación Guiada (video)
- MEDITACION GUIADA 5 MIN MINDFULNESS ESPAÑOL (video)
- Mindfulness y Compasión Meditación De La Amabilidad (video)
- Escaneo corporal (15 min) – Mindfulness- Meditación guiada (video)
- Meditación La Bondad Amorosa (audio)
- Meditación La Ecuanimidad (audio)
- Meditacion del Perdon (video)
Respiración Diafragmatica
La respiración diafragmática es un tipo de respiración relajante
que usa el diafragma. El diafragma es el músculo que se encuentra
debajo de las costillas y arriba del estómago. Con este tipo de
respiración, el diafragma ocasiona que el estómago, en vez del
pecho, suba y baje. Cuando los pulmones se llenan de aire el
diafragma presiona hacia abajo y el estómago sube (se mueve hacia
adelante). Cuando los pulmones se vacían de aire el diafragma
vuelve a subir y el estómago baja (se mueve hacia adentro). El
resultado es una respiración lenta, uniforme y profunda.
- 5 técnicas de respiración para bajar de peso, dormir mejor y reducir el estrés (video)
- Ejercicio de Respiración 4-7-8. Medita Podcast 005 (video)
Relajación Muscular Progresiva
La relajación muscular progresiva (PMR, por sus siglas en inglés)
es una técnica que relaja los músculos de su cuerpo. Ayuda a
reducir la tensión o el estrés que tenga en los músculos. Cuando
libera la tensión, los músculos se relajan. La relajación
muscular progresiva se alcanza tensando y relajando un grupo de
músculos repetidamente hasta que el músculo permanece relajado. A
medida que practique, aprenderá a sentir la diferencia entre un
músculo relajado y uno tenso.
- RELAJACIÓN MUSCULAR PROGRESIVA (SECUENCIA COMPLETA) (video)
- Relajación Muscular Progresiva de Jacobson | Sesión Guiada con Instrucciones (video)
Tipos de Medicamentos
El Manejo del Dolor Crónico (YouTube)
- Introducción al dolor crónico
- Información sobre el dolor crónico
- Sistemas de Respuesta para manejar el dolor crónico
- Terapia conductual cognitiva para manejar el dolor crónico
- El establecimiento de metas para el manejo del dolor crónico
- Entrenamiento de relajación: relajación muscular progresiva
- Entrenamiento de Relajación – Respiración Diafragmática para manejar el dolor crónico
- Entrenamiento de relajación: imágenes guiadas para manejar el dolor crónico
- Medir Actividades para manejar el dolor crónico
- Reestructuración cognitiva para manejar el dolor crónico
- Activación conductual/Actividades placenteras para manejar el dolor crónico
- El manejo del sueño para manejar el dolor crónico
- Resumen – dolor crónico
- Escaneo Corporal
Instrucciones para Descargar Zoom
Instrucciones para Descarga Zoom y participar en Grupos y
Clases:
Android
iPhone
Wellness Resources (PORTUGUÊS)
Terapia Cognitiva ComportamentalA Terapia Cognitivo Comportamental ou TCC é uma abordagem da psicoterapia baseada em investigaçoes cientificas. A TCC entende a forma como o ser humano interpreta os acontecimentos como aquilo que nos afeta, e não os acontecimentos em si. Ou seja: é a forma como cada pessoa vê, sente e pensa com relação a uma situação que causa desconforto, dor, incômodo, tristeza ou qualquer outra sensação negativa.
- Terapia Cognitiva Comportamental em detalhes: O Modelo Cognitivo
- O que é a Terapia Cognitivo Comportamental (TCC) ?
Respiração Profunda
A respiração profunda nos ajuda a acalmar a agitação, o estresse
e a ansiedade. Respirar bem para viver melhor é um princípio de
bem-estar físico e mental que exige nossa atenção entre a pressa
e as pressões com as quais convivemos todos os dias. Por sua vez,
e igualmente interessante, esse tipo de respiração permite que
nos conectemos muito melhor com nós mesmos, com as nossas
necessidades de vida.
- Respiração Profunda – Como fazer
- RESPIRAÇÃO DIAFRAGMÁTICA – Como Respirar Corretamente e Ter Mais Energia [AGORA]
Relaxamento Muscular Progressivo
Essa é uma forma de relaxamento em que a pessoa precisa focar a
atenção em músculos específicos para sentir a diferença de
sensação entre os estados de relaxamento e de contração muscular.
- Relaxamento Progressivo de Jacobson – DIMINUA SUA ANSIEDADE AGORA
- Ansiedade e Estresse parte 7: Respiração Controlada e Relaxamento Muscular (Palestra Online)
Baxiar o Aplicativo Zoom
Baixar o aplicativo Zoom para participar de grupos e classes na
internet:
Android
Iphone
Wellness Resources (广东话)
粤语放松练习意象鬆弛法
(廣東話)
開心静坐
中文粵語版
药物种类
如何在你的手提电话下载Zoom软件
如何在你的手提电话下载Zoom软件 所以 可以参加在群组里和班级
安卓手机
苹果手机
Understanding Behavioral Health
Common Symptoms of Behavioral Health
Problems
There are several symptoms you may experience if you are
struggling with a behavioral health problem. Some common ones
are:
- Constant feeling of sadness, guilt or hopelessness
- Uncontrolled anger or constant irritation
- Disturbed sleep or oversleeping
- Fatigue and lack of motivation
- Difficulty controlling one’s moods or emotions or “mood swings”
- Panic attacks or extreme fears and worries that you cannot control
- Changes in appetite or excessive eating
- Disturbing memories or difficulties dealing with past traumatic events
- Intrusive visions, sounds, and voices that others may not experience or excessive suspiciousness of others
- Thoughts of death or dying
If you are having any of these symptoms, talk to your primary care doctor about a referral.
Improving Your Emotional Health
There are several steps you can take to start improving your
emotional health today.
- Make connections. Talk with supportive friends and family, share your feelings, and let them assist you.
- Engage in activities that soothe and relax you or make you laugh.
- Do some physical exercise daily.
- Choose healthy foods and keep a regular eating schedule.
- Nurture your spirit: pray, meditate, practice whatever fits your spirituality.
- Sleep and rest when you are tired.
- Keep a journal. Write down your thoughts and feelings in various situations.
- Learn more about mental health.
Follow your health care plan, keep scheduled appointments, and stay connected with us!
What is Integrated Behavioral Health in primary
care?
Integrated
Care: Joining Medical and Mental Health Services
The School of
Life: A YouTube channel exploring emotional and
psychological life questions.
Conditions: What They Are and How to Manage Them
- PTSD
- Depression
- Anxiety: What it is and Generalized anxiety disorder (GAD)
- Diabetes Education
- Stress
- Panic Attacks
- Alcohol Abuse
- Women’s Health & Trauma
¿Qué es la salud mental?
Types of Medication
Types of Therapy
- Cognitive Behavioral Therapy
- Acceptance and Commitment Therapy
- Cognitive Processing Therapy
- Prolonged Exposure Therapy
- Behavioral Activation
- Cognitive Behavioral Therapy for Insomnia
Referral Process
If you have been referred to Integrated Behavioral Health, here’s what to expect:
- You will receive a phone call within two weeks to schedule an initial appointment.
- On the date of your first appointment, you should check in 30 minutes before the appointment. You will receive forms to fill out. Bring your insurance information and current medications.
- You will meet with a therapist who specializes in behavioral health for about 45 minutes.
- Your therapist will gather personal information about you, including stressors, emotional problems, or mental health concerns that may be bothering you.
- After that, you and the therapist will agree on a treatment plan that will help you recover and make lifestyle changes. This may include individual or group therapy as well as other referrals.
Biofeedback
Biofeedback is a treatment for stress-related disorders such as the following:
- Migraine & tension headaches, other types of pain
- Stress and anxiety
- Stress-related high blood pressure, high blood sugar, insomnia
- PTSD and depression (combined with psychotherapy)
What Is
Biofeedback? (video)
¿Qué es el
Biofeedback? (video)
Biofeedback Handouts
What is Biofeedback?
¿Qué es el Biofeedback?
Training Resources
Breath
Pacing With Music
Resonant
Frequency Breathing (video)
Online Breath Pacer
Breathing
Pacer Apps for Apple devices
Breathing Pacer Apps for Android devices