Overview of Eating Disorders

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Overview of Eating Disorders

Overview of Eating Disorders

Eating disorders are a group of conditions that cause serious emotional and physical symptoms. Common eating disorders include anorexia nervosa, bulimia nervosa, and binge-eating disorder. Without proper treatment, an eating disorder can take over much of one’s life and cause significant health complications. 

Anorexia Nervosa

People with anorexia avoid food, severely restrict, or only eat small amounts of food. Even if dangerously underweight, individuals with anorexia may still see themselves as overweight. Anorexia can take a heavy toll on one’s physical health due to low food intake and inadequate nutrition.

Anorexia symptoms include:

  • Intense fear of gaining weight
  • Distorted body image
  • Extremely restricted eating
  • Relentless pursuit to loose weight 

Bulimia nervosa

Individuals with bulimia nervosa experience recurrent episodes of feeling out of control and in which they eat large amounts of food, then try to rid themselves of the extra calories. This cycle can control many aspects of one’s life and have devastating health effects. 

Bulimia symptoms include:

  • Preoccupied with one’s own body shape and weight
  • Using laxatives after eating when they’re not needed
  • Feeling a loss of control
  • Forced vomiting or exercise in fear of gaining weight

Binge-eating disorder

Binge-eating disorder is a condition where individuals experience a loss of control over their eating and have reoccurring episodes eating large amounts. Unlike those with bulimia nervosa, those with binge-eating disorder do not purge, excessively exercise, or fast after eating episodes. As result of the condition, many individuals with binge-eating disorder are overweight.

Binge-eating disorder symptoms include:

  • Eating fast during binge episodes
  • Eating large amounts of food within a specific amount of time
  • Eating when full
  • Eating alone or in secret to avoid judgement or embarrassment
  • Feeling ashamed or guilty

Treatment

Treatment is available for those struggling with for eating disorders and has been proven to be effective. 

Treatment plans commonly include:

  • Psychotherapy (talk therapy)
  • Nutritional counseling
  • Medication

People with eating disorders are at an increased risk of suicide. If you or someone you know is in crisis and needs immediate help, call the toll-free National Suicide Prevention Lifeline (NSPL)  at 1-800-273-TALK (8255), 24 hours a day, 7 days a week.

Finding TREATMENT AND RESOURCES

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Improving Self-Esteem

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Improving Self-Esteem

Improving Self-Esteem

Self-esteem is the opinion we have of ourselves. By improving your self-esteem, you will likely feel more positive about not only yourself, but life in general. Having a positive outlook helps one deal with life’s ups and downs. The are a number of ways that you can improve your self-esteem. The following list consists of five suggestions to help you on your journey.

Become Aware

Certain situations might trigger feelings of low self-esteem or worth. Make note of when you encounter these feelings, as you might find a pattern of what is causing them. Increased awareness of what may lower your self-esteem can help you avoid these situations. 

 

Challenge Negative Thoughts

It can be easy to initially see the negative in things, but we encourage you to challenge that way of thinking. Being too hard on yourself will likely lower your self-esteem, so it is important to challenge those thoughts.

Recognize Your Accomplishments

Take time to recognize your accomplishments or wins throughout the day. Allowing yourself to feel these victories can help improve your overall self-esteem.

Provide Self-Encouragement

By encouraging yourself, you are shifting your focus to a more positive way of thinking. Remain hopeful of yourself, and try to focus on your strengths and positive attributes.

 

Find Support From Friends, Family, Or HEalthcare Professional

It’s okay to need help with improving your self-esteem. Friends and family can often help you see the good in yourself. In addition, a healthcare professional can help you work towards high self-esteem.

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Treating Depression

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Treating Depression

Treating Depression

There are many methods of treating depression. Treatment plans often include psychotherapy, medication, or a combination of both. The type of treatment used largely depends on the severity and type of depression. When treating depression, the process may take some trial and error to find what works best for you.

Psychotherapy

Psychotherapy, also known as “talk-therapy,” has been shown to help the symptoms of depression for many. There are various types of psychotherapy used in the treatment of depression, and it is important to find which works best for you.

  • Cognitive behavioral therapy (CBT) has been proven effective in the treatment of depression by many research studies. This type of therapy focuses on understanding and learning to change negative thinking patterns associated with depression.
  • Interpersonal therapy (IPT) focuses on creating improvements within personal relationships and other aspects of life that may be contributing to one’s depression. IPT helps individuals learn to evaluate their interactions and improve how they relate to others.
  • Psychodynamic therapy aims to help individuals recognize negative behavior and thought patterns that are rooted from past experiences. After developing a better understanding of the roots, individuals can learn how to better resolve symptoms.

Medication

A health care provider may suggest medication to help treat one’s depression. It often takes more than one try to find a medication and dose that works best. 

  • Selective serotonin reuptake inhibitors (SSRIs) act on the brain chemical serotonin. They are the most commonly used type of medications in treating depression. Common SSRIS include:
    •  Fluoxetine  (Prozac)
    • Citalopram  (Celexa)
    •  Sertraline  (Zoloft)
    •  Escitalopram (Lexapro)
    •  Paroxetine  (Paxil)
    •  
  • ​Serotonin and norepinephrine reuptake inhibitors (SNRIs) are also used in the treatment of depression. These medications work by increasing serotonin and norepinephrine. Common SNRIs include:
    •  Venlafazine  (Effexor)
    •  Duloxetine  (Cymbalta)
    •  Desvenlafazine (Pristiq)
  • Norepinephrine-dopamine reuptake inhibitors (NDRIs) work by increasing dopamine and norepinephrine. For some, NDRIs may cause feelings of anxiety, but others find that depression symptoms decrease with little to no side effects.

Learn More

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Honoring Black History Month

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Honoring Black History Month

Honoring Black History Month

This February we are honoring Black History Month by highlighting black pioneers in physical and mental healthcare. The history and contributions of many Black Americans has been long overlooked. The following list consists of individuals who broke barriers and went on to improve the way we think about physical and/or mental health.

Black History Month

Herman George Canady, Ph.D.

Herman George Canady was a notable Black clinical and social psychologist. He is most known for being the first psychologist to study how the race of a test proctor may create a bias in IQ testing. His studies paved the way for adequate and fair testing environments today.

Black History Month

James McCune Smith, MD

James McCune Smith was the first Black American to receive a medical degree. He obtained his degree at the University of Glasgow Medical School in Scotland, as U.S. admission systems turned him away due to his race. He went on to be the first Black individual to own and operate a pharmacy in the United States. He was also a published author.

Honoring Black History Month

E. Kitch Childs, Ph.D.

Ellen Kitch Childs was an American clinical psychologist and a LGBTQ+ activist. She is known for her vital role in the women’s liberation movement in the U.S., as well as being an advocate for minority women and LGBTQ+ individuals.

Honoring Black History Month

Charles Richard Drew, MD

Charles Richard Drew was a medical researcher and surgeon. He is best known for developing improved techniques for blood storage, as well as developing large-scale blood banks early in World War II.

Honoring Black History Month

M. Joycelyn Elders, M.D.

Joycelyn Elders was the fifteenth Surgeon General of the United States. She was the first African American and second woman to head the U.S. Public Health Service. 

Black History Month

Francis Cecil Sumner, Ph.D.

Francis Sumner was the first African American to receive a Ph.D. degree in psychology, and is often referred to as “Father of Black Psychology.” He was also a strong advocate for educational justice.

 

Learn More

 

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Self-Care Tips for Heart Health

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Self-Care Tips for Heart Health

Self-Care Tips for Heart Health

February is American Heart Month, which brings an opportunity for you to learn self-care tips for heart health. Heart disease is the leading cause of death in the United States, but there are steps you can take to better prevent it. Taking time for even seemingly small acts of self-care can do wonders for your overall health. It also can help you maintain a healthy blood pressure as well as reduce your risk for heart disease and stroke.

The following list consists of self-care tips that can help you keep your heart healthy.

Speak With Your Doctor

A great first step towards heart health is to speak with your health care provider. They can run labs, assess your risk, and help you create a plan for a healthy heart. 

Exercise

Exercise is very beneficial for your heart and overall health, even if in small amounts. Daily, or almost daily, physical activity is recommended for most to help ensure heart health.

Reduce Intake of Sodium and Unhealthy Fats

Try to eat meals that are low in sodium and do not contain unhealthy fats. Having a diet that consists of high levels of sodium and unhealthy fats can increase your risk of heart disease, so it is best to limit or avoid these foods when possible.

Get Enough Sleep

Sleep is vital to maintaining a healthy body. The CDC recommends adults get 7-8 hours of sleep every night.

 

Manage Your Stress

By managing your stress, you can help work towards a healthy heart. According to Heart.org, “negative psychological health / mental health is associated with an increased risk of heart disease and stroke.” Try implementing activities in your life that help reduce your stress levels. This may include reading a book, meditating, taking a bath, or anything else that might calm you.

 

Learn More and Resources

There are many ways that you can help maintain the health of your heart. We recommend speaking with your health care provider to learn more. To read more about self-care tips for heart health, the following resources are suggested:

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Reducing Stress

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Reducing Stress

Reducing Stress

By reducing stress, you can help restore the calm in your life. Everyone experiences stress at times. It may be caused by daily challenges to major life changes, or anything in-between. 

Stress can at times be positive, as it may help one complete an assignment on time or avoid a dangerous situation. However, when stress becomes chronic, it can have negative effects on your physical and emotional wellbeing. By implementing forms of stress reduction into your life, you can set yourself up for success.

The following are eight ways to help you reduce stress.

Breathe

Although it may seem simple, you can help reduce stress by stopping and taking deep breaths. As you breathe, allow yourself to take a step back from negative thoughts or worries you may be experiencing.

 

Set Goals and Priorities

It is normal to feel stressed as your “to-do” list grows. Try to decide what your priorities are and what can wait. Knowing how to manage your time can provide great stress relief.

 

GEt Physical

Exercise, even in small amounts, can help reduce stress. Choose an activity that you are comfortable with and enjoy, as then you will be more likely to stick with it.

Get Enough Sleep

Sleep is a key component to maintaining overall health. By getting enough sleep, and having it be quality rest, you are more likely to feel energized and ready to be productive during the day time.

Try To Reduce Your Stress Triggers

You may feel like you have too many tasks to complete and too little time. Although some stressors are unavoidable, you may be able to steer clear of others. Think about what exactly your stress triggers might be and determine if there are any that you can avoid.

Spend Time In Nature

Getting outdoors can provide stress relief. Studies by NAMI have found proof that spending time in nature can provide benefits to our mental health, such as reduced levels of stress.

Take Time for Yourself

Take time to do the things you enjoy. By engaging in activities that you love, you can help you maintain a positive mindset and decrease stress levels.

 

Find Support From Friends, Family, Or HEalthcare Professional

It’s okay to need someone to lean on. Reaching out to friends or family can help relieve stress and provide an extra layer of support. . If your stress is becoming too much to handle, or you are experiencing suicidal thoughts, you should seek help right away. A healthcare professional can help you get the care and help that you need.

If you or a loved one is having thoughts of suicide, call the confidential toll-free National Suicide Prevention Lifeline at 1-800-273-TALK (8255), available 24 hours a day, 7 days a week. 

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Overview of Insomnia

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Overview of Insomnia

Overview of Insomnia

Insomnia is a common sleep disorder that prevents individuals from being able to get enough sleep to function efficiently during the daytime. Insomnia can make it hard for one to fall asleep, stay asleep, or may cause them to wake up too early. It is often a symptom of another illness, but can also be a result of one’s work schedule, lifestyle, or other factors.

Symptoms

The symptoms of insomnia may vary but often include:

  • Trouble falling asleep
  • Waking up throughout the night
  • Waking up earlier than desired
  • Not feeling well-rested after a night’s sleep
  • Feeling tired throughout the day
  • Irritability
  • Depression or anxiety
  • Trouble sustaining focus

Causes

There is no one cause to insomnia, but contributing factors can include:

  • Stress from work, school, or more can often make sleeping difficult. Stressful life events can also lead to insomnia.
  • Work schedules such as varying shift times can lead to insomnia.
  • Habits that include irregular bedtimes can make it harder to sleep. Activities such as eating before bed, using your phone in bed, and more, can also be contributing factors.
  • Age plays a role as insomnia becomes more likely with age.
  • Mental health disorders commonly cause troubles with insomnia.

Treatment

 When treating insomnia, it is important to consider any underlying conditions that may create or worsen insomnia symptoms. Many find creating good sleep habits to be a great first step. In addition to creating better habits, there are treatment options available. Treatment plans vary but commonly include:

  • Creating healthy sleeping habits is a great way to start. This includes sticking to a regular sleep schedule, avoiding caffeine or energizing activities during the evening, and creating a comfortable sleep environment.
  • Exercise during the day can help you sleep better at night. We suggest speaking with your health care provider to see what type of exercise might be right for you.
  • Practicing relaxation techniques can help you calm down and feel ready to sleep.
  • Herbal remedies including melatonin and valerian root are available “over-the-counter” and have been found to be beneficial to many. The effectiveness of these treatments has not been proven, however, and neither treatment has been approved by the FDA.
  • Cognitive behavioral therapy (CBT)is often used to treat insomnia. It helps teach individuals how to control negative thoughts or worries that might be keeping them awake. 
  • Medication may be used in the treatment of an individual’s insomnia, but only some medications are recommended by healthcare professionals for long-term use.

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Obsessive-Compulsive Disorder

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Obsessive-Compulsive Disorder

Obsessive-Compulsive Disorder

Obsessive-compulsive disorder (OCD) is a common disorder that can often create difficulties within work, relationships, or other aspects of life. OCD is characterized by uncontrollable recurring thoughts or ideas (obsessions) that make them feel driven to do certain actions (compulsions). Even though individuals with OCD may know their thoughts or behaviors don’t make sense, they are often unable to stop them.

Many people may occasionally feel excessive worry or feel the need to double-check things, but the symptoms of OCD are long-lasting and severe. However, with treatment, many can find relief from OCD symptoms.

SIgns and SYMPTOMS

Obsessions are repeated thoughts, impulses, or mental images that can cause anxiety. Common obsessions include:

  • Doubts about having done something right, like turning off the stove
  • Desire to have things be symmetrical or in a specific order
  • Fear of germs or contamination
  • Thoughts about harming or having harmed someone
  • Disturbing thoughts or sexual images
  • Fear of losing control of one’s actions 

Compulsions are repetitive behaviors that a person with OCD feels driven to do in response to an obsessive thought. Common compulsions include:

  • Repeatedly checking things such as appliances, locks, or switches
  • Putting things in a particular and precise order
  • Constantly seeking approval or reassurance
  • Excessive cleaning and/or handwashing due to fear of germs
  • Compulsive counting

Treatment

Treatment for OCD may vary but plans often include:

  • Psychotherapy can be beneficial to both children and adults with OCD. There are various types of psychotherapy used to treat OCD including:
    • Cognitive behavioral therapy (CBT) can help individuals better understand and learn to control their obsessions and compulsions
    • A type of CBT called exposure response and therapy helps teach individuals how to respond to the anxiety associated with obsessions and not respond with the compulsion
  • Medication
    • SSRIs, a type of antidepressant, can be helpful for many in controlling obsessions and compulsions

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Overview of ADHD

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Overview of ADHD

Overview of ADHD

Attention-deficit hyperactivity disorder (ADHD) is marked by a pattern of inattention, hyperactivity, and/or impulsivity. The symptoms of ADHD can interfere with work, school, and daily life. However, individuals can often find relief from symptoms through proper treatment. 

SYMPTOMS

People with symptoms of inattention may:

  • Find it hard to listen to or follow instructions
  • Have trouble maintaining focus
  • Overlook or miss details
  • Be easily distracted
  • Have difficulties staying organized
  • Avoid tasks that require sustained focus

People with symptoms of hyperactivity-impulsivity may:

  • Have trouble sitting still
  • Often feel restless
  • Be impatient
  • Talk excessively
  • Interrupt others
  • Act without thinking of consequences

Treatment

There is no cure for ADHD but treatment can often provide individuals relief from symptoms. Treatment may vary but plans commonly include:

  • Psychotherapy
    • Various types of psychotherapy (talk therapy) can be used in the treatment of ADHD. A mental health professional can help teach one to better stay organized, increase productivity, and more.
  • Medication
    • Stimulants are most commonly used in the treatment of ADHD. Stimulants increase dopamine and norepinephrine in the brain, which play an essential role in thinking and attention.
    • A variety of non-stimulant medications may also be used in the treatment of ADHD. This includes antidepressants, which were not designed to treat ADHD but have been found to reduce symptoms in some.

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Talking to Your Child About Their Mental Health

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Talking With Your Child About Their Mental Health

Talking to Your Child About Their Mental Health

Talking to your child about their mental health may feel uncomfortable due to the stigma around the subject. Although starting the conversation may be difficult, it can be quite beneficial. By talking with your child about their mental health, you can better understand their needs and how you can support them. Teaching your children to take care of their mental health now is setting them up with skills they can carry through life.

The following are tips on how to talk with your child about their mental health.

Make Sure Your Child Feels Comfortable

Before any serious conversation with your children, you want to make sure they feel safe and comfortable. When possible, we suggest choosing a time where the conversation can come about naturally. If your child is becoming uncomfortable, it is okay to take a step back. Explain why you are asking these questions and the importance of talking about mental health. 

Listen and Validate Their Experiences

Many children may feel ashamed or embarrassed when talking about their mental health. By listening thoughtfully and empathizing with them, you can help validate their experiences. It can be helpful to let your child know that other people feel this way, and that they are not alone.

Make Sure They Know It Is Not Their Fault

Oftentimes children with mental health conditions think that their condition is their fault or that it takes away from them as a person. The stigma against mental health reinforces these ideas. It is important to help them see that there is nothing wrong with who they are, and that many people struggle with their mental health. 

Have Frequent COnversations

By frequently having conversations with your children about their mental health, the conversations become a lot less daunting. You can establish a safe space for your children to discuss their thoughts and feelings with you. By touching base often, you can better identify any developing issues they may need help or support with.

Discuss Self-care

There are strong connections between mental health and physical health. Teach your child how to care for both their mind and body by practicing self-care.

Be Open To Questions

Encourage your child to ask you any questions they may have about their mental health. It is okay if you do not have answers to all their questions, but remain open and honest. We suggest speaking with your child’s health care provider so that they can help answer any further questions your child may have.

More Information

For more information about talking to your child about their mental health, we recommend speaking with their health care provider.

To read more, the following resources are suggested:

NAMI: https://www.nami.org/Your-Journey/Kids-Teens-and-Young-Adults/Kids/How-to-Talk-to-Your-Child-About-Their-Mental-Health

CDC:https://www.cdc.gov/childrensmentalhealth/index.html

NIMH:https://www.nimh.nih.gov/health/publications/children-and-mental-health

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