Improving Your Sleep

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Improving Your Sleep

Sleep is essential to the health of the mind and body. Many individuals struggle to get enough quality sleep due to a variety of factors. Luckily, you can start improving your sleep by implementing a few simple tips into your routine. 

The following consists of tips to help you start improving your sleep.

Know How Much Sleep You Need

Knowing how much sleep your body needs is a great place to start when looking to improve your sleep. Although individuals’ specific needs vary slightly, the CDC has established guidelines for how many hours of sleep people should be getting each night. 

Guidelines by the CDC, The American Academy of Sleep Medicine, and the Sleep Research Society recommend:

  • Teens (ages 13-18) get 8-10 hours of sleep nightly
  • Adults (ages 19-60) get 7 or more hours of sleep nightly
  • Adults (ages 61-64) get 7-9 hours of sleep nightly
  • Adults (ages 65 or older) get 7-8 hours of sleep nightly

Be Consistent

Consistency is key when it comes to getting enough sleep each night. It can be much easier to fall asleep and wake up when you stick to a consistent schedule. Try your best to also follow this schedule, or close to it, on weekends to help your body stick to its routine.

Avoid Large Meals, Caffeine, and Alcohol Before Bed

Eating a large meal before bed can make it hard to fall asleep as your body is trying to digest what you just consumed. While most people know not to drink caffeine right before bed, it is important to realize that even caffeine consumed hours earlier can still cause sleep troubles. Many people have an alcoholic drink before bed, as it can induce drowsiness. However, alcohol often decreases the quality of peoples’ sleep. For these reasons, it is best to avoid eating large meals and drinking caffeine and alcohol before bedtime.

Take Time to Relax

Taking time to relax can help you fall asleep faster and also sleep better. Before trying to sleep, take some time to put aside any stressors and allow yourself to relax. Writing a list of things you need to do or want to remember the next day can help you set stress aside for the night. After doing that, make time for a relaxing activity that you enjoy.

Enhance Your Sleeping Environment

There are many ways that you can improve your bedroom or sleeping environment. A few ways that you can do this include keeping your room dark, having comfortable bedding, and keeping the temperature cool. By creating a comfortable place to sleep in, you will likely have an easier time falling asleep and staying asleep.

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National Native American Heritage Month

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National Native American Heritage Month

National Native American Heritage Month

National Native American Heritage Month is recognized each November. Its purpose is to celebrate the diverse and rich cultures, traditions, history, and societal contributions of American Indians and Alaska Natives (AI/AN). 

Although Indigenous peoples make up a significant portion of the United States population, much of their histories and cultures have been put aside.

As we celebrate National Native American Heritage Month, we encourage you to learn more about the Indigenous peoples of the United States. To help you learn more about the history of American Indians and Alaska Natives, we have provided the following list of informative resources.

U.S. Department of Interior, “Indian Affairs”

The U.S. Department of Interior’s webpage dedicated to American Indians and Alaska Natives provides various information on education, justice, economic development, and policies. They offer resources to help Native Americans find careers, pay for school, and much more.

In addition to the knowledge and resources offered, they allow for a more personal experience by letting individuals track their ancestry.

Visit their website at: https://www.bia.gov/

U.S. Census Bureau, “Facts for Features: American Indian and Alaska Native Heritage Month”

The United States Census Bureau provides statistics on a variety of topics, including many pertaining to Native Americans. These statistics offer a look into population, education inequality, tribe distribution, and more. 

Visit their website at: https://www.census.gov/newsroom/facts-for-features/2021/aian-month.html

National Museum of the American Indian

The National Museum of the American Indian offers individuals to see real pieces of Native history in Washington, DC and New York, NY. In addition, their website provides education through text and pictures for viewers at home. On their website, resources are also listed for those in need of help finding education, a career, and more.

Visit their website at: https://americanindian.si.edu/

Substance Abuse and Mental Health Services Administration (SAMHSA), “Tribal Training and Technical Assistance Center”

The Substance Abuse and Mental Health Services Administration (SAMHSA) offers many informative articles and resources for those struggling with their mental health. They offer specific resources for Indigenous peoples, as well as education on the history and culture of Natives. Their “general resource” list is comprehensive, and offers a bit of everything relating to Native American heritage.

Visit their website at: https://www.samhsa.gov/tribal-ttac/resources

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Types of Eating Disorders

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Types of Eating Disorders

Types of Eating Disorders

Despite some common misconceptions, the various types of eating disorders are about more than “just food.” Eating disorders are a group of mental illnesses that cause serious emotional and physical symptoms. These complex mental health conditions can take over one’s life and cause harmful health complications. Luckily, with treatment many individuals can find relief from symptoms.

Members of our team at NW Mind-Body Wellness have specialized training in the treatment of eating disorders. If you are struggling with an eating disorder, or fear you might be, we encourage you to fill out one of ourcontact forms to set up an appointment.

The following consists of information on different types of eating disorders, including common symptoms.

Anorexia Nervosa

Individuals with anorexia avoid, severely restrict, or only eat small amounts of food. Those with anorexia are often underweight, but may still seem themselves as overweight. If left untreated, anorexia may cause very dangerous health complications due to low nutrition intake.

Symptoms of anorexia nervosa include:

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

Bulimia nervosa

Bulimia nervosa causes individuals to engage in a recurrent cycle of binge eating and then may attempt to force themselves to vomit, abuse laxatives, or excessively exercise to “compensate” for the excess calories. This disorder can begin to control many aspects of one’s life, as well as cause serious health effects.

Symptoms bulimia nervosa include:

  • Recurrent episodes of binge eating
  • Feeling a lack of control
  • Preoccupation with one’s own body shape and weight
  • Using laxatives after eating when they’re not needed
  • Forced vomiting in fear of gaining weight
  • Excessive exercise to prevent weight gain

Binge eating disorder

Binge eating disorder (BED) is the most common eating disorder in the United States according to NEDA. Individuals with this condition experience recurrent episodes in which they feel a loss of control over their eating. Unlike with bulimia nervosa, those with BED do not purge or try to compensate in other ways for the calories consumed. As a result of the condition, many individuals with binge-eating disorder are overweight.

Symptoms binge eating disorder include:

  • Eating large amounts of food within a specific time period (i.e. 1 hour)
  • Feeling a lack of control during binge episodes
  • Eating when full
  • Feeling ashamed, guilty, or distressed about eating
  • Eating alone or in secret to avoid embarrassment or judgement

Treatment

Treatment for the most common types of eating disorders has been proven to be effective for many. There are various ways to treat eating disorders, but treatment plans commonly include a combination of:

  • Psychotherapy (talk therapy)
  • Nutritional counseling
  • Medication

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National First Responders Day

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National First Responders Day

National First Responders Day

National First Responders Day is recognized annually and aims to honor the bravery of those who put their health and lives on the line daily for others. First responders include law enforcement officials, firefighters, emergency medical technicians, and more. All of these individuals sacrifice a piece of themselves in an effort to help others in our country. 

Many first responders face daily stressors that can negatively impact their mental health. In a journal article by Jeff Thompson and Jacqueline M. Drew, a strong link between mental health disorders and first responders was found. Their studies showed first responders experience significantly higher rates than the general population of anxiety disorders, depression, post-traumatic stress disorder (PTSD),  alcohol and substance abuse, sleep disorders, and suicide.

Being a first responder might not only put one’s physical safety at risk, but their mental health as well. Due to this, it is important that as a community we provide resources and support to those at risk.

In the following we have outlined ways that first responders can take care of their mental health, as well as resources for those who might be struggling.

Practice Self Care

Many first responders often neglect to take care of themselves, as they likely put the needs of others before their own. However, it is important to realize that self care is not a selfish act. By taking care of yourself, you will in turn be able to take better care of those who you are serving. 

Self care can include a variety of things such as exercise, taking time for your hobbies, getting enough sleep, and more. Make time to learn about various self care practices and try to incorporate them into your routine.

Give Yourself Permission to Slow Down

Taking time to slow down and give your mind a chance to rest can help you give yourself a “reset” in the midst of your responsibilities. Learn to recognize that it is okay to rest, and that it is important to both your physical and mental wellbeing.

Remind Yourself of Your Purpose

While facing stressors, you might experience some moments that are more challenging than others. In these times it can be helpful to remind yourself of why you chose the career you are in. Reminding yourself of your purpose and desire to serve can help you overcome some of the stressors you might face. 

Crisis Lifeline

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 988

National Suicide Prevention Week

Learn More

To learn more about taking care of your mental health, we recommend contacting your health care provider. 

To read more about National First Responders Day and first responder health in general, the following resources are suggested:

NAMI “Frontline Wellness”: https://www.nami.org/Your-Journey/Frontline-Professionals

NAMI “Every First Responder Deserves Solace”: https://www.nami.org/Blogs/NAMI-Blog/March-2022/Every-First-Responder-Deserves-Solace

NAMI “As a First Responder, Your Health and Well-Being Are Key”: https://www.nami.org/Blogs/NAMI-Frontline-Wellness/2020/As-a-First-Responder-Your-Health-and-Well-Being-Are-Key

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Practicing Self Care

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Practicing Self Care

Practicing Self care

By practicing self care, you can help better your overall health. Your physical and mental health go hand-in-hand, and both can be improved through self care. Even small actions of taking care of yourself can have a big impact on your wellbeing. 

There are many ways to practice self care. It is important to find what strategies work best for you and your needs.

Get Enough Sleep

Make getting enough sleep a priority. The CDC recommends that adults aged 18 to 60 get at least 7 hours of sleep each night. By sticking to a sleeping schedule, many find it easier to fall asleep and stay asleep through the night. Try to keep up with your sleep schedule even during your off days. 

Exercise

By incorporating physical activity into your routine, you can improve your physical and mental health. Try to find forms of activity that you enjoy so that you will have an easier time finding the motivation to exercise. It is important to note that every bit of exercise counts, and even in small amounts it can be very beneficial. 

 

Meditation

Meditation can help clear one’s mind and create a sense of balance. There are various methods of meditation, many of which may take some practice before their true benefit can be realized. Like all self-care, it is important to note that everyone has their own preference on what type of meditation they find most beneficial. 

Discover a New Hobby

Many individuals find having a hobby to be a great way to destress and focus on what they enjoy. Some may find it hard to find a hobby that they like. For those looking to find a new hobby, consider trying local classes or doing a simple Google search of hobbies that may align with your interests.

Make time for Relaxation

It is important to make time in your day to unwind and relax. By relaxing, you can give your mind and body time to rest. There are things that you might find relaxing, including reading, taking a bath, listening to music, and more. However you like to relax, it is important to make time for it to help you recharge and let your mind find peace.

Connect With Others

Connecting with friends and/or family can serve as a form of self care. When dealing with the stressors of life, some may find themselves feeling distant from others. Reach out to those you love for connection and support.

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

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Mental Health in Oregon

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Mental Health in Oregon

Many struggle with their mental health in Oregon, as well as the rest of the country and world. Due to the prevalence of mental illness, it is important to spread awareness and education throughout the community.

Many mental health conditions were heightened by COVID-19 and how the world has changed due to it. With an increased number of individuals experiencing mental illnesses, now more than ever we must provide education and hope to those who are struggling.

The following information aims to help you understand the prevalence of mental health struggles in Oregon, as well as local resources.

Mental Health in Oregon  by the Numbers

For those struggling with a mental illness, you are not alone. It is important to understand the prevalence of mental health conditions, and the suicidal thoughts that might follow.

The following statistics on mental illness have been found by the National Alliance on Mental Illness (NAMI) for Oregon and the United States as a whole.

(Statistics published in 2021)

  • 1 in 5 adults in the United States experience mental illness each year
  • 731,000 adults in Oregon have a mental health condition
  • 42% of adults in Oregon reported symptoms of anxiety or depression (February 2021)
  • 55,000 Oregonians age 12–17 have depression
  • 844 lives were lost to suicide in the last year in Oregon
  • 1,576,668 people in Oregon live in a community that does not have enough mental health professionals

Mental Health Resources in Oregon

Although the commonly fastest and most effective way to get mental health care is to see a healthcare provider through your insurance, not everyone has access to this resource. Oregon offers various resources for mental health that are open to all residents.

The following resources are provided by the Oregon State Government.

Crisis Lifeline

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 988

National Suicide Prevention Week

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Overview of Bipolar Disorder

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Overview of Bipolar Disorder

Overview of Bipolar Disorder

Bipolar disorder is a mental illness that causes dramatic changes in one’s mood, ability to think, and energy. The disorder causes one to experience extreme highs and lows, which are known as mania and depression. Mood swing episodes typically occur rarely, but can occur multiple times in a year. In between episodes, some individuals may not experience any symptoms.

The average age-of-onset of bipolar disorder is typically around 25, however, it can occur earlier. According to the National Alliance on Mental Illness, approximately 2.8% of the United States population is diagnosed with bipolar disorder.

The symptoms of bipolar disorder can worsen if left untreated. However, with treatment many individuals may find relief from symptoms and a better ability to live with the condition.

Types of Bipolar Disorder

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

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

SYMPTOMS

People having a manic episode may:

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

People having a depressive episode may:

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

Treatment

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

  • Psychotherapy
    • Psychotherapy (talk therapy) helps reduce symptoms of bipolar disorder for many. This type of therapy aims to help individuals identify and change negative emotions, thoughts, and behaviors.
  • Medication
    • Some medications may help decrease the symptoms of bipolar disorder. Many people work with their health care provider to try a few medications before deciding which is best for them. 
    • The medications used to treat bipolar disorder include mood stabilizers, second-generation antipsychotics, and antidepressants. In addition, medications used for sleep or to decrease anxiety may be prescribed.

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Major Depressive Disorder with a Seasonal Pattern

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Major Depressive Disorder with a Seasonal Pattern

Major Depressive Disorder with a Seasonal Pattern

Major Depressive Disorder with a Seasonal Pattern (formerly known as seasonal affective disorder, or SAD) is a type of depression characterized by its recurrent seasonal pattern. With symptoms lasting about four to five months each year, the vast majority of people with this disorder experience their symptoms from late fall to winter. However, some may experience symptoms during the spring and summer, which is referred to as major depressive disorder with a summer pattern.

For those struggling with this disorder, there is hope. Like other types of depression, there are treatment options that have been proven beneficial to many.

SYMPTOMS

The signs and symptoms of major depressive disorder with a seasonal pattern are associated with those of major depressive disorder. Common symptoms include but are not limited to:

  • Feeling depressed most days
  • Loss of interest in once enjoyable activities
  • Sleeping too much or too little
  • Feeling a lack of energy
  • Changes in appetite or weight
  • Thoughts of death or suicide

Specific symptoms for major depressive disorder with a winter seasonal pattern

  • Social withdraw or distancing yourself from others
  • Oversleeping
  • Overeating, and particularly craving carbohydrates
  • Weight gain

Specific symptoms for major depressive disorder with a summer seasonal pattern

  • Insomnia
  • Anxiety
  • Restlessness
  • Poor appetite, leading to weight loss
  • Agitation

Risk Factors

Like many mental health conditions, there is no one cause or risk-factor for the disorder. However, the National Institute of Mental Health have studied various conditions that may increase one’s risk of having major depressive disorder with a seasonal pattern. These studied factors that may increase prevalence of the disorder include:

  • Younger individuals are at higher risk
  • Women are more likely than men to experience this condition
  • Prevalence increases among people living in higher/northern latitudes

Treatment and Therapies

Treatment and therapies may vary but treatment plans commonly include:

  • Psychotherapy
    • Cognitive behavioral therapy is often used as it helps teach individuals how to replace negative thoughts with more positive ones.
  • Antidepressants
    • Like other forms, this type of depression is associated with disturbances in serotonin, which selective serotonin reuptake inhibitors (SSRIs) can be used to treat.
  • Vitamin D
    • Many people with this disorder, especially those with a winter pattern, have a vitamin D deficiency. Due to this, nutritional supplements of vitamin D may help improve their symptoms.
  • Light therapy
    • Light therapy has been used since the 1980s to help treat the winter pattern type of this depressive disorder. Patients of this therapy sit in front of a very bright light (10,000 lux) each morning for about 30 to 45 minutes. 

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OCD Awareness Week

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OCD Awareness Week

OCD Awareness Week

OCD Awareness week is recognized this year from October 9th to 15th. The week aims to spread awareness and education, provide hope, and put an end to stigmas about OCD (Obsessive-Compulsive Disorder). The International OCD Foundation has claimed the theme of this year’s awareness week to be “the road to reclaiming your life.” 

Obsessive-compulsive disorder (OCD) is a often long-term disorder in which an individual experiences uncontrollable, reoccurring thoughts (obsessions), and behaviors (compulsions) that they feel the urge to repeat over and over.

Based on data collected by Harvard Medical School and their National Comorbidity Survey Replication (NCS-R), the lifetime prevalence of OCD among U.S. adults was 2.3%.

In order to provide help for those struggling with OCD, it is important to understand what the disorder is. The following provides information on the symptoms, causes, and treatment of OCD.

SIGNS AND SYMPTOMS

Obsessive-compulsive disorder causes obsessive thoughts and compulsive behaviors that interfere with daily life and typically last for at least an hour each day.

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

Causes and Risk Factors

Although the exact causes of OCD are unknown, health professionals have determined various risk factors for the disorder. These risk factors include, but are not limited to:

  • Genetics are often looked at as a risk factor for OCD. Many studies have shown that people with first-degree relatives (such as a parent, sibling, or child) who have OCD are at a higher risk for developing OCD themselves. 
  • Brain structure has been found to have links to OCD, although the connection is not yet entirely clear and research is still underway. Imaging studies have shown differences in the frontal cortex and subcortical structures of the brain in patients with OCD. 
  • Environment, such as childhood trauma, has been found as a risk factor for OCD by some studies. However, further research is needed to better understand the relationship between one’s environment and OCD.

Treatment

There are many forms of treatment for obsessive-compulsive disorder, and some types may work better for different individuals. Many treatment options are often used together for the best results. Types of treatment include, but are not limited to:

  • 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 may be used in the treatment of OCD. Various different medications may be prescribed, including:
    • SSRIs, a type of antidepressant, can be helpful for many in controlling obsessions and compulsions

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Types of Depression

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Types of Depression

Types of Depression

There are many different types of depression, each with their own causes and symptoms. It is important to speak with your healthcare provider if you believe you are experiencing symptoms of depression. By discovering what type of depression you are experiencing, the right treatment for you can be determined.

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.

Although the symptoms of depression may vary depending on what type you are experiencing, depression can often affect the way that an individual thinks, feels, and acts. Fortunately, treatment for depression has proven effective for many. With the right treatment plan many experience relief from their symptoms. 

The following consists of information on many, but not all, of the common types of depression. 

Types of Depression

Major Depressive Disorder (MDD)

  • For one to be diagnosed with MDD, their symptoms will have lasted for more than two weeks and typically cause significant interference with daily activities.

Persistent Depressive Disorder (PDD) (also referred to as dysthymia)

  • PDD often causes less severe symptoms of depression. However, the symptoms last longer, typically for at least two years.

Seasonal Affective Disorder (SAD)

  • For those with seasonal affective disorder, their symptoms typically come and go with the changing of seasons. Most individuals with SAD experience symptoms of depression in the fall and winter, with symptoms subsiding during the spring and summer months. 

Perinatal Depression

  • Perinatal depression can be experienced during pregnancy, or after delivery of the baby (postpartum depression).

SYmptoms

The signs and symptoms of depression vary by person and type of depression, 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:

  • Life circumstances such as relationships, financial situations, and more can influence someone developing depression.
  • 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 Suicide and Crisis Lifeline hotline at 988

Learn More

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