Caring For Your Mental Health

Posted on by nwmind5bg

Caring for your Mental Health

Caring for your mental health is more than just living with the absence of mental illness. Mental health encompasses one’s emotional, psychological, and social well-being. Maintaining your mental health through self care can help lower your risk of illness, manage stress levels, increase energy, and support recovery if you have a mental illness.

Self Care Tips

Even the smallest acts of self care can have positive impacts on your overall health. The following includes tips for self care and bettering your mental health.

  • Make sleep a priority and do your best to stick to a regular sleep schedule
  • Exercise daily even if in small amounts, any bit counts and can be beneficial to your physical and mental health
  • Make time for yourself and do things that you enjoy
  • Stay connected by reaching out to friends and family
  • Practice gratitude by reflecting on things you are thankful for
  • Find a relaxing hobby such as meditation, yoga, reading, or another activity that brings you peace of mind
  • Set goals to help prioritize important tasks and reward yourself for completing them

When to Seek Professional Help

If you are experiencing symptoms that are severe or distressing that have lasted two weeks or more we recommend contacting your healthcare provider. Concerning symptoms include, but are not limited to: 

  • Difficulty concentrating
  • Loss of interest in once enjoyable activities
  • Trouble sleeping
  • Inability to perform daily tasks and functions
  • Changes in appetite

Learning More and RESOURCES

Return to the homepage:https://nwmind-bodywellness.com/

Read more articles at: https://nwmind-bodywellness.com/articles

ADHD Awareness Month

Posted on by nwmind5bg

ADHD Awareness Month

ADHD Awareness Month

October is ADHD Awareness Month, which is a national effort to bring attention to the disorder. Attention deficit hyperactivity disorder (ADHD) is marked by a pattern of inattention, hyperactivity, and/or impulsivity. These symptoms can create difficulties within daily life and functions. However, with treatment, those struggling with ADHD often find relief and can further their success in school, work, and other areas of life.

Spreading awareness can help further research on the disorder, as well as help individuals recognize the symptoms of ADHD and receive adequate treatment.

SYMPTOMS

The signs and symptoms of ADHD may vary but, common symptoms include:

  • Inattention
    • Difficulty sustaining focus
    • Disorganized
    • Often losing things
    • Easily distracted
    • Overlook or miss details
    • Trouble finishing projects
    • Difficulty processing information quickly 
  • Hyperactivity
    • Trouble sitting still
    • Unable to engage in certain activities quietly
    • Often fidgeting or talking
  • Impulsivity
    • Interrupting others
    • Impatience and difficulty waiting
    • Acting without thinking of consequences
    • Inability to delay gratification 

Treatment and Therapies

Treatment and therapies may vary but treatment plans commonly include:

  • Medication
    • Stimulants are most commonly used to treat ADHD as they increase dopamine and norepinephrine, which play essential roles in thinking and attention
    • Non-stimulants may also be used in the treatment of ADHD although tend to work slower, but they still have been found to improve focus, attention, and impulsivity
  • Psychotherapy
    • Behavioral therapy is often used as it helps one monitor their behaviors, and focus on the positives of controlling their impulses
    • Cognitive behavioral therapy is also used as it helps teach mindfulness activities and creates a greater sense of self-awareness

Finding TREATMENT AND RESOURCES

Return to home page: https://nwmind-bodywellness.com/

Read more articles: https://nwmind-bodywellness.com/articles/

Breast Cancer Awareness Month

Posted on by nwmind5bg

BREAST cANCER aWARENESS mONTH

Breast Cancer Awareness Month is recognized each October in hopes to bring attention to the disease. It can affect both men and women, however, it is much more common in women. It is the second most commonly diagnosed cancer for women. Global efforts to help prevent, recognize signs of the cancer, and better treatment have all increased the survival rates of breast cancer.

At NW Mind-Body Wellness, we are taking a stand against breast cancer. As part of our primary care services, we offer breast exams and the ordering of formal screening such as mammograms. In addition, we also provide support for individuals undergoing treatment for breast cancer. 

Symptoms

Signs and symptoms of breast cancer may include, but are not limited to:

  • A breast lump or thickening that feels different from the surrounding tissue
  • Any change in the size or shape of the breast
  • Pain in any area of the breast
  • Nipple discharge other than breast milk
  • Changes to the skin over the breast, such as dimpling
  • Peeling, scaling, crusting or flaking of the pigmented area of skin surrounding the nipple (areola) or breast skin

rISK fACTORS

The main risk factors for breast cancer are:

  • Being a woman
  • Age, most breast cancers are found in those over 50 years old
  • Having changes in your BRCA1 or BRCA2 genes

LOwering Your RIsk

  • Exercise regularly
  • Limit alcohol consumption
  • Maintain a healthy weight
  • Learn to do breast self-exams to help become aware of any changes

More information and RESOURCES

Return to home page: https://nwmind-bodywellness.com/

Read more articles: https://nwmind-bodywellness.com/articles/

Overview Of Borderline Personality Disorder

Posted on by nwmind5bg

Borderline Personality Disorder

Overview Of Borderline Personality Disorder

Borderline Personality Disorder (BPD) is a condition marked by an ongoing pattern of trouble regulating emotions, as well as self-image issues, impulsivity, and often unstable relationships. The symptoms of BPD often make it hard for individuals with the disorder to perform daily functions and activities. The National Alliance on Mental Illness (NAMI) estimates 1.4% of the United States adult population experiences BPD. For those with borderline personality disorder, there is hope, as many people with the disorder find treatment helpful and can live fulfilling lives.

SIgns and SYmptoms

BPD can affect one’s self image, how they relate to others, and how they act or behave. Common symptoms include, but are not limited to:

  • A pattern of unstable intense relationships, that alternate between idealizing someone and believing someone doesn’t care or is cruel
  • Intense fear of abandonment, and often frantic efforts to avoid the real or imagined abandonment by friends or family
  • Distorted or unstable self image that can often affect mood, goals, relationships, and more
  • Impulsive behaviors that can often have dangerous outcomes, such as gambling, reckless driving, substance abuse, unsafe sex, and more
  • Self-harming behavior including self injury, suicidal threats, or attempts
  • Wide mood swings that can last a few hours or days and include intense feelings of happiness, depression, irritability, or anxiety
  • Dissociative feelings, such as feeling cut off from one’s self or out of one’s own body

Causes

The exact causes of Borderline Personality disorder are not fully understood yet but, experts agree that the disorder is the result of a combination of the following:

  • Genetics
  • Environmental factors
  • Brain function

Treatment

Treatment varies by person, but the most common types of treatment used for BPD include the following: 

  • Medication
    • Although there is not one medication specifically made for the main symptoms of BPD, several medications can be used off-label to help treat symptoms.
  • Psychotherapy (often called “talk therapy”)
    • Dialectical behavioral therapy (DBT)
    • Cognitive behavioral therapy (CBT)
    • Psychodynamic psychotherapy

RESOURCES

Return to the homepage:https://nwmind-bodywellness.com/

Read more articles at:https://nwmind-bodywellness.com/articles/

Practicing Self Care

Posted on by nwmind5bg

Practicing Self Care

Practicing Self care

Practicing self care can help better your mental health and improve your overall quality of life. Self care encompasses both physical and mental health. Even small actions of taking care of yourself can have a big impact on your wellbeing. From this article, you can take what is relevant to you and personalize your self care strategy as everyone’s needs are different.

Getting Started

  • Make sleep a priority and focus on sticking to a sleep schedule that leaves you feeling rested and ready for the day
  • Exercise even in small amounts can help improve your mood and overall health, don’t be discouraged if you can not exercise for long amounts of time
  • Set goals and prioritize to help better manage your time and make sure that important tasks get completed
  • Practice gratitude and focus on what you are thankful for
  • Eat healthy meals when possible as a healthy, balanced diet can improve health and energy levels
  • Find a relaxing activity such as meditation, yoga, or journaling
  • Focus on positivity the best you can and challenge negative or unwanted thoughts

When to Seek Professional Help

If you are experiencing severe symptoms that last for more than two weeks, it is suggested that you seek further professional help. These symptoms include, but are not limited to:

  • Inability to perform daily activities or keep up with responsibilities
  • Difficulties concentrating 
  • Loss of interest in things or activities you typically find enjoyable
  • Struggling to get out of bed in the morning
  • Appetite changes resulting in unwanted weight loss or gain

Finding TREATMENT AND RESOURCES

Return to the homepage: https://nwmind-bodywellness.com/

Read more articles at: https://nwmind-bodywellness.com/articles/

Managing Stress

Posted on by nwmind5bg

Managing Stress

Managing Stress

Everyone experiences stress to some degree. However, when stress becomes frequent and intense, it can put strain on you and make it hard to complete daily tasks and activities. For those experiencing symptoms, there are steps that can be helpful in managing stress.

SYmptoms

Stress can affect your entire body, both mentally and physically. Symptoms of stress include but are not limited to:

  • Headaches
  • Feeling overwhelmed
  • Changes in appetite
  • Mood swings
  • Difficulty sleeping
  • Trouble concentrating

Ways to Reduce Stress

Stress management techniques may vary by person but, common helpful steps taken to reduce stress include: 

  • Manage your time and prioritize the most important tasks. Creating a schedule or to-do list can also be beneficial for time management. 
  • Practice relaxation methods such as deep breathing and meditation to calm yourself.
  • Exercise can help produce stress relieving hormones and improve overall health.
  • Accept your needs and recognize what triggers your stress. Identifying what is causing you to feel stressed can help you avoid it when possible, or help you better manage the situation. 

RESOURCES

Return to the home page: https://nwmind-bodywellness.com/

Treating Insomnia

Posted on by nwmind5bg

Treating Insomnia

Insomnia is a common sleep disorder that makes it hard for one to fall asleep, stay asleep, and/or get good quality sleep. These symptoms persist even when individuals with insomnia have the time and right environment for good sleep. When insomnia is left untreated, it can interfere with daily activities as one may feel tired and unrested throughout their day. The following are methods for treating insomnia that have been proven to help many.

Creating Healthy Sleep Habits

  • Make your bedroom as “sleep friendly” as possible
    • Do your best to keep your room quiet and at a comfortable temperature
  • Create a timely routine of when to wake up and when to go to sleep
    • Try to maintain consist sleep times even on weekends
  • Try to get in physical activity during your day
    • Exercise can help make it easier for one to sleep at night, but it is best to avoid exercising too close to your bedtime
  • Learn new ways to manage stress
    • Finding a way to relax and lower stress levels can help one wind down and sleep better a night

Cognitive Behavioral Therapy for Insomnia

  • Cognitive therapy
    • Can help one feel less nervous and think more positively
  • Relaxation and Meditation Therapy
    • Helps teach individuals how to relax and fall asleep faster
  • Sleep Restriction Therapy
    • This type of therapy gives you a specific amount of time to spend in bed, whether or not you sleep during that time. This method overtime has been found to help improve one’s ability to fall asleep and quality of sleep

Medications

  • Prescription medications
    • Benzodiazepines can be helpful for getting a better night’s rest, but they are habit forming and should not be taken for more than a few weeks
    • Benzodiazepine receptors agonists, such as zolpidem, zaleplon, and eszopiclone
    • Melatonin receptor agonists, such as ramelteon
    • Orexin receptor antagonists, such as suvorexant
  • Over-the-counter medicine or supplements
    • Melatonin supplements are lab-made versions of the sleep hormone, melatonin
    • Other over-the-counter medications may be used as sleep aids

More information and RESOURCES

  • To learn more about insomnia and treatment, we suggest the following link: https://www.nhlbi.nih.gov/health-topics/insomnia
  • We recommend talking to your healthcare provider before attempting to treat insomnia or with any additional questions you may have

 

Treating Depression

Posted on by nwmind5bg

Treating Depression

Depressive disorder, often referred to as depression, is more than just a rough patch or period of sadness in one’s life, but rather a serious mental health condition that is also one of the most common. The symptoms of depression can vary, but tend to commonly interfere with an individual’s day to day life. For those struggling with depression, there is hope as treatment is available and has been proven to make a difference. The following list features various common types of treatment used for treating depressive disorders. 

Psychotherapy

Psychotherapy, also called talk therapy or counseling, is widely recognized as an effective way to treat depression.

There are various types of psychotherapy, including cognitive behavioral therapy (CBT) and interpersonal therapy (IPT). CBT helps change the negative thinking patterns one may have because of depression. IPT focuses on improving problems in relationships or other aspects of life that may be contributing to one’s depression.

Medications

For some people, antidepressant medications may help reduce or control depression symptoms. 

Types of antidepressants include:

    • Selective serotonin reuptake inhibitors (SSRIs), which are the most commonly used type of antidepressant and include medications such as: Prozac, Zoloft, Lexapro, and more.
    • Serotonin and norepinephrine reuptake inhibitors (SNRIs) which include: Effexor, Pristiq, and more.
    • Norepinephrine-dopamine reuptake inhibitors (NDRIs) which include: Wellbutrin and more.

More information and RESOURCES

  • We recommend talking to your healthcare provider with any questions or concerns you may have.
  • To learn more about depression and the treatment used, we suggest the following links:
    • NAMI: https://www.nami.org/About-Mental-Illness/Mental-Health-Conditions/Depression/Treatment
    • NIMH: https://www.nimh.nih.gov/health/topics/depression

 

National Suicide Prevention Month

Posted on by nwmind5bg

 

NAtional Suicide Prevention Month

National Suicide Prevention Month is recognized every September to help raise awareness on the topic.

During the month of September, healthcare professionals, survivors, allies, and more, come together to promote suicide awareness and education.

Suicidal thoughts can affect anyone, and are often the result of an untreated mental health condition. However, there is help available. We aspire to raise awareness, spread hope, and provide resources for those struggling with suicidal thoughts, and also those who have been impacted by suicide.

 

Crisis Resources:

  • If you or someone you know is in an emergency, call 911 immediately.
  • If you are in crisis or are experiencing difficult or suicidal thoughts, call the National Suicide Hotline at 1-800-273 TALK (8255)
  • If you’re uncomfortable talking on the phone, you can also text NAMI to 741-741 to be connected to a free, trained crisis counselor on the Crisis Text Line.

For more information and resources, use the following links to these nationally recognized organizations:

NAMI: https://www.nami.org/get-involved/awareness-events/suicide-prevention-awareness-month

AFSP: https://afsp.org/national-suicide-prevention-week

Overview of PTSD

Posted on by nwmind5bg

Overview Of PTSD

Posttraumatic Stress Disorder (PTSD) is a disorder that individuals can develop after experiencing a traumatic event, such as an accident, assault, military combat, or natural disaster. According to the National Institute of Mental Health, PTSD affects 3.6% of Americans. There is hope, however, as treatment is available for those struggling with PTSD.

SYmptoms

Many people will feel short term responses to life-threatening events, but when symptoms persist and become long term it can lead to the diagnosis of PTSD. Symptoms for people with PTSD may vary, but common symptoms include:

  • Re-experiencing Symptoms
    • Recurring, distressing memories
    • Flashbacks of trauma
    • Bad dreams
  • Avoidance Symptoms 
    • Avoiding certain places or things that remind one of the traumatic event
    • Avoiding thoughts about the traumatic event
  • Arousal Symptoms
    • Feeling tense or on edge
    • Easily startled
    • Outbursts of anger
  • Cognitive and Mood Symptoms
    • Trouble remembering the event
    • Feelings of guilt and/or blame
    • Loss of interest in once enjoyable activities
    • Negative thoughts about one’s self

Treatment

Treatment varies by person, but the most common types of treatment used for PTSD include the following: 

  • Medication
    • Antidepressants are the most studied type of medication for treating PTSD. They have been found to help treat symptoms of worry, anger, sadness, and a feeling of numbness. 
    • Other medication types may be used in the treatment of specific symptoms.
  • Psychotherapy (often called “talk therapy”)
    • Psychotherapy can include one-on-one talk sessions or group sessions.
    • The therapy tends to include education on symptoms, learning how to help identify symptoms, and skills to manage symptoms.
    •  Cognitive Behavioral Therapy (CBT) is also common and includes:
      • Exposure therapy
      • Cognitive restructuring

RESOURCES