Signs and Symptoms of Depression

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Signs and Symptoms of Depression

Signs and Symptoms of Depression

The signs and symptoms of depression vary by person but for many, these symptoms interfere with day-to-day life. Depression (major depressive disorder or clinical depression) is more than just a rough patch, but rather a serious mental health condition. When left untreated, symptoms of depression can worsen and contribute to further interference.

Depression is one of the most common mental health conditions. NAMI reported that in 2020, at least 8.4% of the U.S. population experienced at least one major depressive episode. 

It is important to understand the symptoms of depression so that you can recognize the signs, and get treatment if necessary.

SYMPTOMS

Depression symptoms vary by person and form of depression. Common symptoms include, but are not limited to:

  • Trouble concentrating
  • Changes in sleep
  • Loss of energy
  • Lack of interest in activities
  • Feelings of guilt
  • Hopelessness
  • Change of appetite 
  • Physical aches and pains
  • Suicidal thoughts

COMMON Forms OF Depression 

  • Clinical depression
  • Persistent depressive disorder
  • Postpartum depression
  • Seasonal affective disorder
  • Bipolar disorder

TREATMENT AND RESOURCES

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Asian American Pacific Islander Heritage Month

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Asian American Pacific Islander Heritage Month

Asian American Pacific Islander Heritage Month is recognized each May. The month aims to celebrate the voices of Asian Americans and Pacific Islanders (AAPI), as well as encourage education about the diversity of our community.

The term “AAPI” encompasses a vast range of ethnicities, nationalities, and identities. AAPI communities consist of over 50 ethnic groups. 7.4% of the United States identifies as AAPI, according to NAMI.

Community identity can serve as a protective factor for many. However, AAPI individuals may face additional challenges and pressure to assimilate. This is often due to the stigma around diversity. 

Our hope is that together, we can create a space that is open to learning and welcome to all.

Barriers to Mental Health Care

Approximately 15% of AAPI individuals reported experiencing a mental illness in the past year, according to a study by Emory and Henry College. For many, getting the help they need is not always easy. There are many systematic barriers that can prevent people from receiving proper health care. In addition, studies by NAMI have shown that many AAPI individuals fear the stigma and shame that might be associated with receiving mental health care. Another factor that can create a barrier for treatment is language. There is a high demand for health care providers fluent in languages other than English, but the availability of providers can not keep up. All of these factors, and many more can create difficulties for AAPI individuals seeking health care.

Resources

There is a movement towards creating safe and inclusive spaces for all in health care. Many organizations aim to bridge the gap and create equality in health. We recommend visiting the following links to learn more about Asian American Pacific Islander culture, struggles, and resources.

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Mental Health Awareness Month

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Mental Health Awareness Month

Mental Health Awareness Month

Since 1949, Mental Health Awareness Month has been recognized each May. The national movement aims to spread awareness about mental health through information, advocacy, and more.

This year’s theme is “Together for Mental Health.” Millions of individuals are faced with mental health struggles. Together we can help others get the care that they need and deserve.

Mental Health by the Numbers

Many individuals struggle with their mental health. This is important to recognize because it can help you understand that you are not alone. Regardless of the stigma, it is common to face challenges with your mental health. The following statistics by NAMI showcase the presence of mental conditions in the United States.

  • 1 in 6 U.S. youth aged 6-17 experience a mental health disorder each year
  • 1 in 5 U.S. adults experience mental illness each year
  • 1 in 15 U.S adults experienced both a substance use disorder and mental illness in 2020
  • Suicide is the 10th leading cause of death in the U.S.

Causes and RIsk Factors

There are many causes and risk factors for mental health conditions. Although there is no one clear most mental illnesses, experts agree that the following may increase one’s risk factor:

  • Trauma can cause long-term changes in the way that one thinks and make them more vulnerable to many mental health conditions.
  • Genetics can increase the risk of many mental health conditions, as many tend to run in families.
  • Other medical conditions can contribute to mental illness. Many physical and mental health conditions can increase one’s risk for other illnesses.

Self Care for Mental Health

It may not be a cure all, but many individuals find that their mental health improves with self care. Self care can include a variety of things, but it is important to figure out what is best for you. Some ways you can practice self care are to:

  • Eat healthy meals and stay hydrated
  • Ensure you are getting enough sleep
  • Get active, even if in small amounts
  • Find a relaxing activity
  • Set goals
  • Focus on the positive in your life

When to Seek Help

It is important to seek professional health if your mental health struggles persist. If your symptoms last more than two weeks, we strongly recommend speaking with your health care provider. Together, you and your provider can create a plan for you to get the treatment that you need.

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

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Sleep Disorder

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Sleep Disorders

Sleep Disorders

There is a strong connection between sleep disorders and mental health. Disruptions in sleep patterns may be caused by mental health conditions, such as depression. In addition, the symptoms of many physical and mental illnesses can also be worsened by a lack of sleep.

Sleep disorders are very common. According to the National Alliance on Mental Illness, in the United States 1 in 3 people experience trouble sleeping at least once a week. Sleep disorders can cause difficulty falling asleep, staying asleep, or waking up too early.

Causes

There is no one cause for insomnia or other sleep disorders. Oftentimes there are many contributing factors causing the interferences with sleep. However, NAMI reported that roughly 50% of insomnia cases are related to depression, anxiety, and/or stress. 

 

 

EFFECTS

Not getting enough sleep can cause many negative effects for an individual’s health. Many studies have shown the relationship between sleep and mental health. A lack of sleep can make mental illnesses worse or decrease the effectiveness of treatment. The negative effects that come along with sleep troubles illustrate the importance of improving your health by getting a goodnight’s rest.

 

 

Self Care

There are many ways that you can improve your ability to fall asleep and have quality rest. Although different methods of self care, self care practices that have been found to improve sleep disorders include:

  • Sticking to a consistent schedule
  • Prioritizing and making goals
  • Relaxation techniques
  • Avoiding caffeine and alcohol before bed
  • Increasing activity levels during the daytime
  • Making your bedroom comfortable and ideal for sleep

 

 

Treatment

If your troubles sleeping persist, we recommend speaking with your healthcare provider. Together, you can create a plan for treatment that is right for you. Treatment commonly includes:

  • Cognitive behavioral therapy (CBT) which aims to help individuals control negative thoughts that may be preventing them from being able to sleep.
  • Medication is used at times to treat sleep disorders. However, many doctors agree that medications used for sleep should not be taken long term.

 

 

Learn More

To learn more about sleep disorder and how to improve your sleep, we recommend the following resources:

National Sleep Foundation: https://www.thensf.org/

CDC: https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html

NAMI: https://www.nami.org/About-Mental-Illness/Common-with-Mental-Illness/Sleep-Disorders

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Depression in Men

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Depression in Men

Depression in Men

Many people often overlook depression in men, as the condition (major depressive disorder or clinical depression) was once considered a “woman’s disease.” In addition, oftentimes men experience symptoms differently than women. This lack of recognition often prevents men from recognizing their symptoms and getting the help they need. 

SYmptoms

The signs and symptoms of depression vary. Common symptoms of depression in men include:

  • Anger or irritability
  • Feeling sad or hopeless
  • Loss of interest in work, relationships, and/or once enjoyable activities
  • Sleeping too little or too much
  • Feeling anxious or on-edge
  • Engaging in high-risk activities
  • Increased alcohol consumption
  • Decreased sexual desire
  • Trouble concentrating
  • Physical aches, pain, nausea, or discomfort
  • Suicidal thoughts

Causes and RIsk Factors

There are many causes and risk factors for depression, current studies within the United States suggest risk factors for depression include a combination of:

  • Genetics
  • Environmental stress
  • Other medical conditions

Treatment

Depression can be treated through a variety of methods. After receiving an evaluation from a healthcare provider, they can help you create a treatment suited to you. Treatment plans commonly include a combination of:

  • Medication
    • Antidepressants are the most common medication used to treat depression. However, sometimes mood stabilizers and antipsychotic medications may also be prescribed, but are much less common. 
  • Psychotherapy
    • Various types of psychotherapy can be used to treat depression, and have been proven to be very beneficial for many. Commonly used types of psychotherapy used in the treatment of depression include cognitive behavioral therapy, interpersonal therapy, and family-focused therapy.
  • Self Help
    • In addition to professional help, self help can also be beneficial. Individuals can often lessen their symptoms through self help. Symptoms of depression are often decreased by exercise, getting enough sleep, eating healthy, and more. 

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

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Earth Day 2022: Connections Between Nature and Health

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Earth Day

Earth Day

Earth Day

Earth Day: Connections Between Nature and Health

This Earth Day, we encourage you to learn about the connections between nature and health. For many, spending time outside can be healing and serve as a form of stress relief. The health benefits of nature are backed by numerous studies, including one by the European Centre for Environment and Human Health. In this study, the over 20,000 participants spent two hours outside weekly. The vast majority experienced improvements in their psychological wellbeing, as well as physical benefits. The leader of the study, Mathew White, analyzed the results and claimed in his findings that, “nature is not only nice to have, but it’s a have-to-have for physical health and cognitive function.” Although the benefits of spending time in nature may vary, there is substantial evidence backing up the positive effects that time outside can have on one’s health.

There are many ways that you can make the most of your time spent outdoors. The following consists of our recommendations to help you better your health by spending time in nature.   

01

Observe with all of Your Senses

Nature often provides beautiful scenery to look at, but the outdoors can also be enjoyed through your other senses. Take time to experience nature and soak it in.

02

Go on a Hike

Hiking doesn’t have to be rigorous. There is an endless number of hiking trails, many suited to beginners. Hiking can help improve your fitness and also benefit your mental health.

03

Spend Time With Others

Spend time with friends or family outdoors. Not only will you receive health benefits from the outside, but human connection is also vital to our wellbeing.

04

Discover a New Hobby

Finding an outdoors hobby that you enjoy can serve as great motivation to get out. Whether you may enjoy kayaking, gardening, bird watching, or anything else, all provide an opportunity to do something you love and experience the benefits of nature.

Additionally, try combining an existing hobby with the outdoors. Whether you enjoy reading, drawing, or anything else, try engaging in that activity outside.

05

Ground Yourself

Many find that spending time in nature can be grounding. Take advantage of the tranquility that the environment provides, and use the opportunity to balance yourself.

06

Find What Works for You

Everyone’s wants and needs vary, so it is important to find what works for you. There are endless ways to enjoy nature. Take the time and experiment to find out what is best for you.

Learn More

There are many resources available to help you learn about the benefits of nature, and how you can receive them. The following list contains resources that we recommend.

 

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The Difference Between Stress and Anxiety

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The Difference Between Stress and Anxiety

The Difference Between Stress and Anxiety

Although they may share similarities, there are significant differences between stress and anxiety. Stress is a physical and mental response to an external cause, such as work, money, and more. Anxiety is a reaction to stress, and can be experienced even if there are currently no stressors. When anxiety persists, it can cause health interferences and increase one’s risk of developing a mental health disorder such as generalized anxiety disorder or depression.

It is important to know the difference between stress and anxiety so that you can better understand what you may be feeling. The following highlights key differences and similarities between stress and anxiety.

Stress

There are many situations that may invoke feelings of stress. Many experience stress related to school, work, money, family matters, and more. A key factor of stress is that it tends to be caused by external factors. Since stress is typically a reactionary response, it often subsides when the situation is resolved.

Stress can be beneficial at times. For some, stress can work as a motivating factor to help them complete an assignment or respond quickly. 

Overtime, the weight of stress can adversely affect one’s mental and physical health. To help avoid built up stress we recommend:

  • Creating lists and prioritizing tasks
  • Setting manageable goals
  • Engaging in activities that bring you joy
  • Speaking with a healthcare provider if feelings of stress persist

Anxiety

One may experience anxiety as a reaction to stress. Generally, it is internal factors that cause anxiety. Anxiety can cause feelings of uneasiness, dread, fear, and more. It also often causes physical symptoms such as restlessness, rapid heartrate, nausea, and sweating. 

Many people may experience feelings of anxiety from time to time. However, if anxiety continues overtime, it may be a sign of a mental health disorder. For this reason, it is important to speak with your healthcare provider if you are experiencing persistent anxiety.

In addition to speaking with a healthcare provider about specific treatment for anxiety, we recommend the following to help reduce symptoms:

  • Get enough sleep
  • Exercise
  • Set goals
  • Take time for yourself

Learn More

There are important similarities and differences between stress and anxiety. To learn more, we recommend speaking with your healthcare provider. To read more about stress and anxiety, we recommend the following resources:

NIMH “I’m So Stressed Out”: https://www.nimh.nih.gov/health/publications/so-stressed-out-fact-sheet

NIMH Anxiety Disorders: https://www.nimh.nih.gov/health/topics/anxiety-disorders

APA: https://www.apa.org/topics/stress/anxiety-difference

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What is Depression?

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Depression

What is Depression?

Depression (major depressive disorder or clinical depression) is a serious mental health condition that can cause feelings of sadness and loss of interest. The symptoms of depression can affect the way that an individual thinks, feels, and acts. 

One of the most common mental health conditions is depression. According to the World Health Organization (WHO), it is estimated that 280 million people worldwide have depression.

Fortunately, treatment for depression has proven effective for many. With the right treatment plan many experience relief from their symptoms. 

SYmptoms

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

  • Feeling sad or hopeless
  • Changes in sleeping pattern
  • Lack of interest in once enjoyable activities
  • Trouble thinking or concentrating
  • Changes in appetite
  • Anxiety
  • Irritability or frustration
  • Feelings of guilt
  • Lack of energy
  • Suicidal thoughts

Causes and RIsk Factors

There are many causes and risk factors for depression. Although there is no one clear cause for the disorder, risk factors include:

  • Trauma can cause long-term changes in the way that one thinks and make them more vulnerable to depression.
  • Genetics play a strong role in mood disorders as they tend to run in families.
  • Other medical conditions can contribute to depression. Many physical and mental health conditions can increase one’s risk for depression.

Treatment

Symptoms of depression can often be relieved through treatment. Studies show that depression is one of the most treatable mental illnesses. After proper evaluation, a health care provider can help create a treatment plan suited to you. Treatment plans may include a combination of:

  • Medication
    • Antidepressants are the most common medication used to treat depression. In some cases, mood stabilizers and antipsychotic medications may also be prescribed.
  • Psychotherapy
    • Psychotherapy is commonly used to treat depression and can be very beneficial. Commonly used types of psychotherapy used in the treatment of depression include cognitive behavioral therapy, interpersonal therapy, and family-focused therapy.
  • Self Help
    • There are a variety of ways that an individual can help reduce symptoms of depression. Symptoms of depression are often decreased by exercise, getting enough sleep, eating healthy, and more. 

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

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Self Care for Your Mind and Body

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Self Care for Mind and Body

Self Care for Your Mind and Body

By practicing self care for your mind and body, you are setting yourself up for overall wellness. There is a direct relationship between the health of one’s mind and body. By understanding the connection between physical and mental health, you can take the steps you need to achieve both.

There are many methods of practicing self care. Everyone’s needs are different so it is important to find what works for you. The following consists of ideas to help you get started on your self care journey.

Prioritize and Set Goals

Thinking about all that you need to get done can often cause stress. Take time to prioritize your to-do list and decide what can wait. For complicated tasks, you can make them feel more manageable by breaking them down into smaller parts. At the end of the day, try to reflect on the goals that you achieved. 

Practice Gratitude

Take time to think about what you are grateful for in life. You may also find it helpful to write these things down, that way you can reflect back on them. By bringing focus to the joys in life, we spend less time thinking about the negatives and often feel happier.

Get Physical

Exercise can be greatly beneficial to the health of your body and mind. Even in small amounts, exercise can improve your health. Try to make exercise enjoyable by finding a form of physical activity that you enjoy. This will help you stay motivated and consistent with your activity. 

Improve Your Nutrition and Hydrate

A balanced diet and proper hydration can help improve your overall health. With improved nutrition, you may find yourself feeling more energized and focused throughout the day.

As nutritional needs vary, we encourage you to speak with your healthcare provider to help you create a plan tailored to you.

Stay Connected with Others

Reach out to friends and family for support. Connecting with others can help you build a sense of belonging and improve your mental health.

Know Your Limits

Recognize your limits and learn to say “no” when necessary. When you begin to feel overwhelmed, it can be hard to shake the feeling. Remind yourself that it okay to take a step back for the sake of your own health.

Make Time For Yourself

Prioritize taking time to make yourself happy. This may be done in many ways, such as by reading a book, playing a game, or by doing anything else that might make you happy. Taking time to engage in something that you enjoy can help relieve stress and motivate you to reach your other goals.

Learn More

There is no “one way” to practice self care for your mind and body. Rather, there are many steps you can take towards improving your overall health. It is important to find what works best for you.

To learn more about self care, we recommend speaking with your healthcare provider.

To read more about how to practice self care for your mind and body we recommend the following links:

Psychology Today: https://www.psychologytoday.com/us/blog/click-here-happiness/201812/self-care-12-ways-take-better-care-yourself

NIMH: https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health

NAMI “Self Care Inventory”: https://www.nami.org/NAMI/media/Extranet-Education/HF15AR6SelfCare.pdf

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Autism Spectrum Disorder

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Autism Spectrum Disorder

Autism Spectrum Disorder

Autism spectrum disorder (ASD) is a developmental disorder that can effect one’s ability to interact with others, communicate, learn, and more. As the symptoms and severity of ASD varies person, the disorder can be seen as a “spectrum.” Some individuals are mildly impaired by symptoms, while others may be severely disabled.

Although autism can be diagnosed at any age, symptoms generally appear within the first two years of life which makes it seen as a “developmental disorder.” According to the CDC, males are four times as likely to develop symptoms of ASD. However, people of all genders, ages, and demographics can develop autism spectrum disorder.

SYmptoms

The signs and symptoms of autism varies by person, but typically the disorder causes difficulties in communication and interaction, restricted interests, and repetitive behaviors. While symptoms vary, they commonly include:

  • Social communication and interaction symptoms
    • Avoiding eye contact
    • Not responding to one’s own name
    • Appearing to not listen to people who are talking
    • Facial expressions or body language that does not match what is being said
    • Trouble adjusting behavior in varying social settings
    • Difficulties understanding other people’s point of view
    • Talking in length about a specific favorite subject without observing if others are interested or wanting a chance to speak
    • Difficulties making friends
  • Restrictive and repetitive behavior symptoms
    • Having an intense, lasting interest in specific topics
    • Overly focused on interests
    • Trouble transitioning or changing routine
    • Repeating certain behaviors that are often unusual
    • Feeling more or less sensitive to sensory input (including sound, light, touch, and more)

In addition to the challenges one with autism may face, there are also common strengths individuals with ASD may have. These include, but are not limited to:

  • Being able to learn and remember many details
  • Excelling in math, science, or art
  • Strength in visual learning

Causes and RIsk Factors

Although the primary causes of autism spectrum disorder currently remain unknown, studies have shown genes and other environmental factors may both play a role in the development of autism. Contributing factors to may include:

  • Having older parents
  • Having a low birth weight
  • Having a sibling with autism
  • Having certain genetic conditions

Treatment

It is best to begin treatment for ASD as quick as possible after diagnosis. With the help of early treatment, individuals can receive proper care and accommodations to help them succeed.

As ASD has varying severity and symptoms, treatment needs to be individualized. A health care provider can help determine the best path for treatment. Treatment plans may include a combination of:

  • Medication
    • Medications may be used to help treat symptoms of ASD. Often, medication can help provide relief from symptoms of hyperactivity, attention problems, aggression, anxiety, depression, and more.
    •  
  • Behavioral and Psychological Treatment
    • Individuals diagnosed with autism may be referred to a health care provider who can help them learn communication and behavioral skills. Treatment interventions are typically intensive. In addition to the health care providers involved, often caregivers and family members play an important role in these programs.
    • Behavioral and psychological interventions may help those with ASD learn better social, communication, and life skills. Also, the programs can help reduce behavior patterns that interfere with daily functioning and life.

Learn More

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