Look on the Brightside Day

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Look on the Brightside Day

Look on the Brightside Day

Look on the Brightside Day is a celebration recognized on each winter solstice, which is the shortest day of the year. The day is intended to encourage positivity and optimism. It is normal to be feeling a bit down around this time of the year. The shorter days, cold weather, and added stress of the holidays can take a toll on many. However, Look on the Brightside Day aims to help people combat negative feelings and instead shift their focus to the positives in life. 

Ways to Look on the Brightside

The following list consists of ways to help you look on the bright side of life.

  • Practice gratitude as often as you can. Recognizing what you are grateful for, and sharing your thankfulness with others, can help bring positivity to your life and others.
  • Avoid negative people or influences as much as you can. Although there are negative encounters that may be unavoidable, we encourage you to avoid the situations as much as possible. Being around negative energy can make you feel the same way, so we find it best to surround yourself with positivity when possible.
  • Take a deep breath and allow yourself to become grounded. It is easy to be quick to react and respond to situations, especially when they bring about negative feelings. When you give yourself a moment to breathe, you can help clear your mind and develop a more positive outlook.
  • Separate facts from emotions when needed. Although it is important to be aware of your emotions and feelings, you should not let your emotions rule your life. Being able to take a step back from a situation and look at the facts can allow you to be more objective without letting your emotions get the best of you.
  • Reframe the situation and how you think about it. It may take time to develop this skill, but with time you can train yourself to be able to put a different light on situations. Being able to reframe something can allow you to see the situation differently and ideally allow you to find more positivity in it.
  • Focus on the positive in your life whether big or small. Life will throw many curve balls and tough situations at you, but it is important to try your best to have positivity to fall back on. Creating a list of things in your life that make you happy can serve as a great way to bring positivity back to you after facing challenges.

 

Learn More

Looking on the bright side may be challenging at times, but having optimism can lead to you living a happier and more fulfilled life. To learn more about how you can find positivity in life, we recommend speaking with your health care provider.

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Stress vs. Anxiety

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Stress vs. Anxiety

There is a fine line between stress vs. anxiety since they share many of the same symptoms. However, it is important to know the differences between the two to help determine what treatment plan may be effective for you. 

The following information is intended to help you distinguish between stress and anxiety, and learn coping mechanisms for both.

What is Stress?

Stress is generally a physical or mental response to an external cause. These causes can include, but are not limited to, a heavy workload, illness, significant life change, or relationship difficulties.

What is Anxiety?

Anxiety generally stems from an internal cause, such as stress. However, anxiety can occur and persist even when there is no current threat. If one’s anxiety doesn’t go away overtime, it can begin to interfere with their health and wellbeing.

STress

  • Generally a response to an external cause
  • When the situation causing stress is resolved, the stress typically goes away
  • Can be positive, such as in situations in which you have a deadline you need to be pushed to meet

Both

  • Stress and anxiety both can affect the mind and body
  • The symptoms of the two are similar and often overlap. Symptoms include, but are not limited to:
    • Loss of sleep
    • Headaches
    • Feeling uneasy
    • Tension
    • High blood pressure
    • Excessive worry

Anxiety

  • Generally internal, as a reaction to stress
  • Persistent feelings and symptoms of anxiety, even when no threat is present
  • Often accompanied with feelings of dread or apprehension that don’t go away

Coping with Stress and Anxiety

We suggest trying to learn what causes your stress, and subsequent anxiety. Better understanding the causes can help determine what coping techniques may be right for you. When you are beginning to feel stressed, we recommend the following:

  • Practice relaxation activities that you enjoy
  • Keep a journal in which you can write your thoughts and feelings, or even doodle if that provides relief to you
  • Exercise even if only in small amounts
  • Challenge negative thoughts and try to consciously replace them with positive thoughts
  • Avoid excessive amounts of caffeine especially before bed
  • Create a sleep routine that is consistent and provides an adequate amount of rest
  • Reach out to your support network of family, friends, and/or health care provider

Treatment and More Help

If your symptoms persist over time, or you feel like you are struggling to cope, it is important to reach out for more help. A health care provider can help you determine the causes and best plan of action for treating your stress or anxiety.

If you are in immediate distress or are thinking about hurting yourself, call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255) 

More RESOURCES

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Health Equity

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Health Equity

Health Equity

To have health equity means every person has the opportunity attain their highest level of health, with no disadvantages due to socially determined circumstances. The inequalities in health are reflected through differences in quality of life, rates of disease, access to treatment, and more. Every year, millions of Americans face barriers when trying to access essential health services. 

Over the weekend, the country recognized Universal Health Coverage Day (UHC Day). Advocates gather on UHC Day to help promote health equality for all, regardless of any hardship. The fight doesn’t end there, however. As long as there are health disparities, we will continue to spread awareness and show support in favor of health for all.

By The Numbers

The health inequalities we face as a society are reflected by various studies. The following list includes facts about equity in health.

  • Research showed that those with a higher household income live longer when comparing the life expectancy of males in the U.S. by the bottom 5% and top 5% of household income. It was found that in 2014, the average male life expectancy for those in the bottom 5% was about 77 years old, and for those in the top 5% it was about 89 years old. (Journal of American Medical Association)
  • People living with more inequalities were found to have a lower life expectancy than others. This was found by comparing the Gini coefficients (a measure of the distribution of income across a population) by life expectancy in individual states. (Journal of American Medical Association and CDC)
  • Cancer deaths are much more common in poorer countries. This inequality didn’t used to be as present, but the gap has grown since the 1970s. (American Cancer Society)
  •  It was found that women in the U.S. have lower rates of obesity as their income rises. Factors such as available food and recreational facilities have been determined as the main factors leading to this inequality. (CDC)
  • Smoking rates vary widely by income, about 12.1% of those who live in households with an annual income of over $100,000 smoke, whereas 32.2% of those who live in households with an annual income of under $20,000 smoke. (CDC)
  • Many older lower-wage workers have more physically demanding jobs. The bottom 20% of income was found to have about 54.8% working physically demanding jobs, while the top 20% only has 16.2% working physically demanding jobs. (Center for Economic and Policy Research)

 

Learn More and JOin the Fight

We encourage you to join us in working towards health equity. Everyone deserves access to quality health services, and together we can make it happen.

To learn more, the following resources are suggested.

UHC Day: https://universalhealthcoverageday.org/

CDC Health Disparities & Inequalities Report:  https://www.cdc.gov/minorityhealth/CHDIReport.html

CDC Health Equity: 

https://www.cdc.gov/chronicdisease/healthequity/index.htm

 

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Taking Time For Yourself

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Taking Time For Yourself

Taking Time for Yourself

Taking time for yourself can be challenging, especially when trying to juggle work, school, relationships, and/or other day-to-day activities. The time spent on taking care of yourself is valuable though, and can offer you a chance to recharge, and in turn be more productive. It is not selfish to take time to focus on yourself and your own needs, but rather beneficial to your overall happiness and health.

The following list consists of tips on how to take time for yourself.

Focus on the Basics

People often overlook even the simplest forms of selfcare. With a busy schedule and list of responsibilities, we can neglect to take care of our most basic mental and physical health needs. Learning what needs of your own you may be overlooking is a great place to start.

 

Discover What Makes You Happy

Although it may seem simple, think about what brings a smile to your face. Everyone has different hobbies and activities that make them happy, and it is important to discover yours. Knowing what makes you happy can open many doors to taking time for yourself.

 

Practice Mindfulness

Practicing mindfulness can allow you to make the most out of the time you take for yourself. Mindfulness can mean many different things, but at its core, it is the concept of being fully present and aware.

Set Goals

Goals can serve as a way to prioritize your wants and needs. Starting off by setting small goals can allow you to get started and not feel overwhelmed. As you reach your goals, be sure to acknowledge your personal success.

Set Boundaries

It can be very beneficial to set boundaries within your relationships. These boundaries can allow you to not feel strained or overwhelmed due to obligations to others. Although setting these boundaries may seem daunting, it is worth it to protect the time you need for yourself and your health.

 

Find Support

You may still be struggling to take time for yourself, and that is okay. We suggest speaking with your healthcare provider for additional tips and information regarding your mental and physical health.  

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Perinatal Depression

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Perinatal Depression

Perinatal Depression

Perinatal depression is a form of depression that occurs during pregnancy or within a year of giving birth. Many women experience the “baby blues” a few days after giving birth, which can include feeling worried or down. Although these feelings are common, significant symptoms that persist over time may be signs of postpartum depression or perinatal depression.

SIgns and SYMPTOMS

Symptoms of perinatal depression may be over looked, and viewed as just part of pregnancy. However, these symptoms can be serious, and it is important to treat them as such. The signs and symptoms include, but are not limited to:

  • Feeling sad or hopeless
  • Sleep problems
  • Feeling low on energy
  • Loss of interest in once enjoyable activities
  • Anxiety
  • Uncontrollable crying
  • Feeling overwhelmed
  • Feeling guilty or worthless
  • Changes in eating habits, leading to weight loss or gain 

Causes

Perinatal depression can happen as a result of hormone changes during or after pregnancy. The hormone changes are typically strongest during the weeks before and after birth. These changes are linked to parts of the brain associated with depression.

Treatment

It is important to create a plan that works for you. Treatment vary but plans commonly include:

  • Support groups
  • Psychotherapy
  • Medication
  • Light therapy

Finding TREATMENT AND RESOURCES

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Overview of Insomnia

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Overview of Insomnia

Overview of Insomnia

Insomnia is a common sleep disorder that makes individuals unable to get the amount of sleep needed to function efficiently during the daytime. Those with insomnia experience trouble falling asleep and/or staying asleep. Insomnia is usually a symptom of another mental or physical illness, but other times it can be caused by one’s lifestyle or work.

Cause and Effect

  • 50% of insomnia cases are related to depression, anxiety, or psychological stress according to NAMI
  • Waking up earlier than desired and having low energy are often insomnia symptoms related to depression
  • Many anxiety disorders are associated with poor sleeping
  • Not getting sleeping poorly and/or not getting enough sleep can also worsen other symptoms of many mental health disorders

Treatment

 When treating insomnia, it is important to consider any underlying conditions that may creating or worsening insomnia symptoms. For many, the first-line of treatment is creating and sticking to good sleeping habits. In addition, other treatment options are available. Treatment may vary but plans commonly include:

  • Good sleeping habits is the first step for many and can include maintaining a regular sleep schedule, avoiding energizing activities in the evening, and creating a comfortable sleeping environment.
  • Relaxation exercises such as deep breathing and mindfulness can help an individual calm down and feel more in touch with their body.
  • Exercise during the day can help many sleep better at night. We suggest speaking with your health care provider to see what type of exercise might be right for you.
  • 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 is often used to treat insomnia as it can help you control and/or eliminate negative thoughts and worries that keep you from sleeping. 
  • 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.

Finding TREATMENT AND RESOURCES

  • To learn more about insomnia, we recommend contacting your health care provider.
  • To read a further overview of insomnia, the following resources are suggested:

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Finding a Mental Health Provider

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Finding A Mental Health Provider

Finding A Mental Health Provider

Although it may seem daunting, finding a mental health provider doesn’t have to be difficult. By following the steps below, we believe that you will be on the right path towards finding a mental health provider that is knowledgeable and you feel comfortable speaking with.

01

Think About What You are Looking For In a Provider

People may have different reasons for seeing a mental health professional, and with that, different needs. A good first step is to think about what you are looking for in a provider. 

You may want a provider who can prescribe medication, or you might just want to focus on emotional or behavioral therapies. Many people who want to focus on both of these sides of their mental health care actually work with more than provider.

02

Gather Referrals

If you have health insurance, call your insurance provider and ask for the information of professionals in your area who accept your insurance. 

When calling, it is also a good idea to ask any clarifying questions you may have about what your coverage entails.

For individuals who do not have health insurance, you may consider visiting a community mental health center. From there, specific information can be provided about local mental health care.

03

Make the Call

Making the call to the health care office is the next step in your process. If you are reluctant to make the call yourself, consider having a friend or family member who you trust help you.

When calling and attempting to set up an appointment, be aware that there may be a waiting period for new patients. If you can’t see the provider for a few weeks or months, still set up the appointment and you can always cancel if needed. If you can’t wait, see your primary care provider as soon as possible for more immediate help and support.

04

Ask Any Questions You May Have

When you first meet with your new provider, it is important to ask any questions you may have.

Beyond asking the provider questions, ask yourself how you feel around this person. It is important that you feel comfortable around the provider, especially if you hope to work with them long-term. You may want to also learn about what their education and what their specialties are to make sure they line up with your specific needs.

05

Trust Your Gut

When choosing a health care provider of any kind, it is important to trust your gut.

We suggest giving the relationship time to build and strengthen with a new provider, however, if the provider isn’t a good fit, you can always move on and call another number on your list.

The relationship between a mental health care professional and their patient is built on trust and understanding. If you do not feel that the fit is right, that is okay. With time, you will find the right provider for you.

06

Ready to Move Forward?

For those who are ready to move forward in their search for a new mental health provider, we recommend filling out a patient inquiry form for NW Mind-Body Wellness as we are currently accepting new patients at all of our locations.

To learn more and/or fill out a patient inquiry form, click the following link to our contact page: https://nwmind-bodywellness.com/contact-us/

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Taking Care of Your Mental Health During the Holidays

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Taking Care of Your Mental Health During the Holidays

Taking Care of Your Mental Health During the Holidays

Taking care of your mental health during the holidays by reducing, eliminating, or replacing holiday related burdens is important for your overall health and well-being. While the holidays may bring celebration and joy, they also can bring stress. The winter season and all it brings can take a toll on the mental health of many individuals. According to NAMI, 64% of people with mental illness report holidays make their conditions worse. In hopes to help you maintain good mental health this season we have prepared the following list of wellness tips.

Focus on Gratitude

Reflecting on what you are grateful for is an excellent way to help yourself focus on the positive things in life. Making a list of the things that you are thankful for can serve as a visual reminder of the good in your life. NAMI of California has reported that practicing gratitude can improve mental health.

 

Manage Your Time and Priorities

Try to recognize what your priorities are and what can wait. If you take on too much, it is easy to feel burnt out. Managing your time and tasks can provide great stress relief. 

 

Practice Relaxation

Everyone has different preferences on how to relax, but it is important to discover what makes you feel healthy and relaxed. Meditation, reading, drawing, walks, and more can all have calming effects.

Get Enough Sleep

Getting enough sleep, and having it be good quality rest, can help you feel happier and more energized during the daytime. According to the CDC, adults aged 18-60 should be getting seven or more hours of sleep each night. 

Spend Time In Nature

With cold weather and added stress, many avoid spending time outside during the holiday season. Studies by NAMI have found proof that spending time in nature can provide benefits to our mental health, such as reduced levels of stress. However, when outside, make sure that you wear proper clothing for the cold weather.

Make Time for You

It can be easy to forget about yourself during the holiday season. Make time for yourself and your needs. It’s okay to prioritize “me time.”

 

Find Support From Friends, Family, Or HEalthcare Professional

Reaching out to friends or family about how you are feeling can help relieve stress. It is okay to need some extra help and 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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Men and Depression

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Men and Depression

Men and Depression

This November for Men’s Health Month, we aim to help others recognize and better understand the relationship between men and depression. Both men and women experience depression, but their symptoms can vary, and depression in men may often go unnoticed. In addition, men are less likely to talk about and seek treatment for depression. Yet depression affects millions of men each year. Together, we can help bring awareness to depression in men and provide proper support.

SIgns and SYMPTOMS

The signs and symptoms of depression in men include, but are not limited to:

  • Feeling anxious or “on edge”
  • Overeating or not wanting to eat at all
  • Anger or irritability
  • Lack of or lowered sexual desire, and/or problems with performance
  • Not being able to concentrate
  • Loss of interest in work, relationships, or pleasurable activities
  • Feeling very tired, and not being able to sleep enough or sleeping too much
  • Feeling sad or empty
  • Engaging in high-risk activities
  • Withdrawing from others
  • Thoughts of suicide or suicide attempts

Causes

Depression is one of the most common mental health disorders. Current research suggests that it is caused by a combination of risk factors including, but not limited to:

  • Genetic factors such as having a family history of depression
  • Environmental stress whether it is financial stress, loss of a loved one, work troubles, or anything stressful else can sometimes trigger depression
  • Illnesses can sometimes make developing depression more likely, or worsen depression symptoms

Treatment

Men often avoid talking about their depression and getting treatment. It is important that friends and family that recognize depression symptoms in their loved one encourage them to receive treatment. Treatment may vary but plans commonly include:

  • Psychotherapy
    • Various types of psychotherapy, or “talk therapy,” can help treat depression. Therapy can help one teach new ways of thinking and how to create better habits. Therapy can also provide an outlet for men to discuss things that might be contributing to their depression.
  • Medication
    • Antidepressants can be helpful for many in the treatment of depression. However, medications can take time to become effective and often have risks of side effects, so it is important to learn about the medication you take before starting.

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)
  • Veterans can call the Veterans Crisis Line at 1-800-273-8255

Finding TREATMENT AND RESOURCES

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Listening to Your Body

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Listening to Your Body

LIStening to Your Body

Listening to your body can help provide you vital information about what your body needs. Both physical and emotional signals can offer insight as to how to keep our bodies healthy. These signals may not always seem clear, but with practice you can learn how to better listen to your body.

 

Emotional and Physical Signals

It is important to begin to recognize the signals your body gives you and what they indicate in terms of your health.

Signs can be emotional, meaning you may be feeling “sluggish” or fatigued. These signals could be your body telling you that you aren’t getting enough rest or nutrients. They also could be warning signs of a mental health issue. 

Signs can also be physical, such as pain. Pain may be an indicator that your muscles are strained or that it is time to seek medical assistance for a more serious problem. Physical symptoms can also include you feeling tense and like your heart is beating fast, which could possibly point to you experiencing stress or anxiety.

 

Taking Action

Recognizing these signs will allow you to think about what may cause them and how to create the necessary change. Learning to better recognize and manage symptoms can be beneficial, but it is also important to speak with your healthcare provider about distressing emotional or physical symptoms you may be experiencing. Consider making a list of what your body is feeling, and what it might be a reaction to, and share these things with your provider.

 

Resources and Finding Treatment

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