Use Positive Affirmations

Use positive affirmations to recognize your successes as well as to believe in your ability to reach your goals. The way that we talk to and treat ourselves matters. Many people greatly benefit from using positive affirmations to help boost their self-esteem.

Challenge Negative Thoughts

People commonly think negatively about themselves. Whether it comes in the form of self-doubt, anger, or anything in-between, it can be harmful to view yourself this way. When you find yourself thinking negatively, try to challenge these thoughts. Many times, you will realize that these negative thoughts are in fact far from the truth. Try your best to replace negative or harmful thoughts with more positive ways of thinking.

Identify Your Strengths

Everyone has strengths, but not everyone realizes them. Take time to recognize your strengths and develop them. Knowing what your strengths are can boost your self-esteem and help you combat feelings of doubt.

Set Limits and Learn to Say “No”

Sometimes in the pursuit to please others, we over burden ourselves. Recognize your limits, and own wants and needs. It is okay to say “no” to others in order to protect your own mental health. 

Build Positive Relationships

Our self-esteem is often influenced by those around us. If you are surrounded by negative people, it can be hard to view yourself in a positive way. Focus on developing healthy relationships that build you up, rather than bring you down.

More RESOURCES

• To learn more about self-esteem, we recommend contacting your health care provider.
• To read more tips for improving your self-esteem, the following resources are suggested: 
  • NHS UK: https://www.nhs.uk/mental-health/self-help/tips-and-support/raise-low-self-esteem/
  • Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/self-esteem/art-20045374

Marsha P. Johnson

Johnson, who was a transgender African-American woman, was on the forefront of the rebellion at Stonewall. She is known for her incredible perseverance as she advocated for her rights and those of the LGBTQIA+ community. She often put her own safety in jeopardy to spread her message. Her legacy will forever live on and inspire others.

Frank Kameny

Kameny is know for being one of the earliest gay rights activists. He was fired from his job with the U.S. government because of his sexuality, and began protesting this inequality. He also hlped in persuading the American Psychiatric Association to no longer view homosexuality as mental disorder in 1973.

Keith Haring

Many recognize Haring’s name due to his renowned art career. His art, however, held significant meaning behind it. Much of his art was aimed at spreading awareness about AIDs and drug use. For these reasons, he is regarded as an important figure in LGBTQIA+ history.

Michael McConnell and Jack Baker

McConnell and Baker were one of the first couples to push for their right to marry. Although their story began far before, their advocacy helped lead to the 2015 decision by the Supreme Court ruling that is was constitutional for same-sex couples to marry.

Audre Lorde

Lorde described herself as “black, lesbian, mother, warrior, poet.” Her writings focused on civil rights and the complex relationship between race and sexual orientation. The messages she shared still resonate for many today, as they have helped create an understanding of the human experience. 

Learn More

This list only provides a small fraction of those who have helped promote the rights of LGBTQIA+ individuals. The movement is where it is today thanks to hundreds of thousands of individuals. 

Check back throughout this June to learn more about the history of the LGBTQIA+ rights movement, as well as about current leaders, resources, and more.

Types of Bipolar Disorder

There are three types of bipolar disorder, each with their own defining characteristics. 

• Bipolar I Disorder: defined by severe manic episodes lasting at least seven days, as well as depressive episodes lasting at least two weeks
• Bipolar II Disorder: defined by pattern of depressive and hypomanic episodes, but not manic episodes as severe as with Bipolar I
• Cyclothymic Disorder: defined by periods of depressive and hypomanic symptoms lasting for at least two years, however, the symptoms do not meet the diagnostic requirements for a hypomanic episode and a depressive episode

SYMPTOMS

People having a manic episode may:

• Feel jumpy or wired
• Be distractible 
• Have decreased need for sleep
• Talk fast or more than usual
• Have heightened self-confidence
• Think they can do many things at once
• Engage in risky activities
• Feel “up” or related
• Feel irritable
• Experience a loss of appetite

People having a depressive episode may:

• Feel slowed down
• Feel sad or hopeless
• Have trouble sleeping or be sleeping too much\
• Decreased ability to think or concentrate
• Be forgetful
• Talk slowly
• Have little or no interest in activities that are normally enjoyable
• Feel empty

Treatment

Treatment can often provide individuals relief from symptoms. Plans may vary but commonly include a combination of:

• Psychotherapy
  • Psychotherapy (talk therapy) helps reduce symptoms of bipolar disorder for many. This type of therapy aims to help individuals identify and change negative emotions, thoughts, and behaviors.

• Medication
  • Some medications may help decrease the symptoms of bipolar disorder. Many people work with their health care provider to try a few medications before deciding which is best for them. 
  • The medications used to treat bipolar disorder include mood stabilizers, second-generation antipsychotics, and antidepressants. In addition, medications used for sleep or to decrease anxiety may be prescribed.

Finding TREATMENT AND RESOURCES

• To learn more about bipolar disorder, we recommend contacting your health care provider.
• To read a further overview of bipolar disorder, the following resources are suggested:
  • NIMH: https://www.nimh.nih.gov/health/topics/bipolar-disorder
  • NAMI:  https://www.nami.org/About-Mental-Illness/Mental-Health-Conditions/Bipolar-Disorder

SYmptoms

The signs and symptoms of schizophrenia vary by person, but they commonly include:

• Delusions cause false beliefs that are not based on reality. Common delusions include feeling like oneself is being harassed or harmed by others. 
• Hallucinations usually involve seeing or hearing something that does not exist. However, hallucinations can affect any sense. The hallucinations are typically vivid and indistinguishable from reality.
• Disorganized thinking can often be heard through disorganized speech. One may have a hard time answering questions and communicating effectively.
• Abnormal behavior may occur and can cause anything from “child-like” silliness to unpredictable agitation. Behavior symptoms may also include excessive movement, unusual posture, and catatonia.

Treatment

Many symptoms of schizophrenia can often be relieved or lessened through treatment. In addition, treatment can help improve one’s ability to function in day-to-day life. A health care provider can create a treatment plan suited to you and your specific needs. Treatment plans may include a combination of:

• Medication
  • Antipsychotics are the most commonly used medications to treat schizophrenia. They can help decrease symptoms and improve functioning. With antipsychotics, and any medication, it is important to take note and tell your doctor of any side effects you may experience.
  • Antipsychotics are usually taken daily in a pill or liquid form. Some antipsychotic medications may also be given monthly through an injection.  
• Psychosocial Treatments
  • Psychosocial treatments can help one manage symptoms and combat everyday challenges. These treatments are often in addition to medication. Specific psychosocial treatments include, but are not limited to, cognitive behavioral therapy (CBT), social skills training, assertive community treatment, and family therapy.

Crisis Help

If you or a loved one is in a crisis, it is important to get help immediately. If in danger of suicide:

• Call 911
• Go to the nearest emergency room
• Call the toll-free, 24-hour hotline of the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255); TTY: 1-800-799-4TTY (1-800-799-4889)

Learn More

• To learn more about schizophrenia, we recommend contacting your healthcare provider.
• To read more about schizophrenia, the following resources are suggested:
  • NIMH: https://www.nimh.nih.gov/health/topics/schizophrenia
  • NAMI: https://www.nami.org/About-Mental-Illness/Mental-Health-Conditions/Schizophrenia
  • WHO: https://www.who.int/news-room/fact-sheets/detail/schizophrenia

Starting a New Relationship

Many individuals with mental illnesses feel reluctant to start a new relationship. This is largely due to the stigma around mental health. In addition, one may feel hesitant to start a new relationship due to doubts about themselves. However, this fear can be eased with the help of treatment. 

When seeking a new relationship, it is important to first think about what you want in a partner. Find others who share your values and show them your strengths. Finding a relationship can take time, so do not get discouraged. With patience you will find the right person for you, regardless of your health history.

Talking to your Partner About Mental Health

Many people who are already in a romantic relationship find it difficult to talk to their partner about their mental health. However, as a relationship becomes long-term, it can be beneficial to share about yourself. By being open with your partner, they can better support you and your needs. 

If you are feeling afraid to open the dialogue about mental health with your partner, focus on all the qualities and parts of your personality that they love. It can be helpful to remind yourself of this. Sharing your mental health challenges also will give your partner insight into your strengths. Creating an open conversation can help your partner get to know you better and also may encourage them to share. 

Your partner may respond to learning about your mental illness with uncertainty or curiosity. If you are comfortable, invite these questions and answer them with honesty. Your partner may have been caught off guard, but their questions don’t mean that they don’t accept you.

If your partner does react to your mental illness negatively, that is okay too. It is better to know your partner’s true feelings about mental health conditions than living in secret. If they cannot accept you with your mental illness, then they are likely not the person for you. You deserve to be loved fully regardless of any illness.

Getting Help

It is important to seek professional health if you are struggling with your mental health. A mental health provider can help create a treatment plan that is right for you. They also can often provide guidance to navigating romantic relationships with a mental illness. 

Learn More

• To learn more about mental health and romantic relationships, we recommend contacting your healthcare provider.
• To read more about mental health and relationships, the following resources are suggested:
  • NAMI: https://nami.org/Your-Journey/Living-with-a-Mental-Health-Condition/Romantic-Relationships
  • Mental Health America: https://www.mhanational.org/relationships