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Sleep Awareness Week

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Sleep Awareness Week

Sleep Awareness Week

Sleep Awareness Week aims to promote healthy sleep habits. The theme for 2022 is “be your best slept self.”

There are many factors that may interfere with one’s ability to fall asleep or stay asleep. However, there are steps you can take to help better your sleep. By improving your quality and length of sleep, you are improving your overall health.

The following are recommendations on how you can get a better night’s sleep:

Stick to a Schedule

Consistency is key when it comes to sleep. We recommend sticking to a sleep schedule. Try to maintain consistent wake up and bed times, even on weekends. According to the CDC, adults should aim to get 7 to 8 hours of sleep a night. Make sure you go to bed at a time that allows for you to get enough sleep.

 

 

Avoid Large Meals, Alcohol, and Caffeine Before Bed

Eating large meals before bed can make it hard for you to sleep due to discomfort. Caffeine consumption can be stimulating and also make it hard to fall asleep. In addition, even though alcohol makes some individuals feel tired, it can cause problems falling asleep or staying asleep.

 

 

GEt Physical

Exercise, even in small amounts, can help you sleep better at night. However, try to avoid exercising at night because it may be too energizing and create difficulties sleeping.  

Avoid Electronics Before Bed

As you get ready for bed, try to avoid watching TV, scrolling on your phone, or staring at other screens. The blue light emitted from electronic screens may make it hard to fall asleep.

Manage Worries

Worries and stressors can often make it hard to fall asleep or stay asleep. Before you try to go to bed, we suggest making a list of things you need to do the next day or week. By writing down the tasks that are on your mind, you can set them aside for tomorrow.

Limit Naps

Taking naps during the daytime can make it hard for many to fall asleep at night. Try to avoid napping, or at least long naps.

Make Your BEdroom COmfortable

An important step towards quality sleep is having a comfortable bedroom. Try to keep your room dark, quiet, and at a temperature that you like. Being comfortable will help you fall asleep and stay asleep.

 

 

Contact Your Doctor

If you continue to experience difficulties sleeping, we recommend contacting your healthcare provider. They can help you create a sleep plan tailored to your individual needs.

 

 

Learn More

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

National Sleep Foundation: https://www.thensf.org/sleep-awareness-week/

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

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

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Posttraumatic Stress Disorder

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Posttraumatic Stress Disorder

Overview Of PTSD

Posttraumatic Stress Disorder (PTSD) is a mental health condition that may be developed after experiencing a traumatic event.  After trauma many individuals experience difficulties, but their mental health typically improves with time. Those who continue to experience flashbacks, nightmares, or other symptoms may be diagnosed with PTSD.

PTSD affects 3.6% of Americans, according to the National Institute of Mental Health (NIMH). The likelihood of developing PSTD varies by aspects of the traumatic event and biological factors. Statistically, women are more likely than men to develop PTSD.

For those struggling with posttraumatic stress disorder, there is hope. Various forms of treatment are used for PTSD and have been proven to be beneficial in treating symptoms.

SYmptoms

After a traumatic event, many people will feel short term responses. However, if symptoms persist for longer than a month, they may lead to a diagnosis of PTSD. Symptoms may vary but commonly include:

  • Arousal and Reactive Symptoms
    • Difficulty falling asleep or staying asleep
    • Feeling tense, on guard, or on edge
    • Easily startled
    • Engaging in reckless behavior
    • Trouble concentrating
    • Outbursts of anger
  • Avoidance Symptoms 
    • Avoiding certain places, people, or things that remind one of the experience
    • Avoiding thoughts and/or feelings about the traumatic event
  • Re-experiencing Symptoms
    • Recurring, distressing memories or dreams related to the event
    • Flashbacks, which may include physical symptoms
    • Distressing thoughts
  • Cognitive and Mood Symptoms
    • Trouble remembering the features of the traumatic event
    • Difficulty feeling both positive and negative emotions
    • Feelings of guilt and/or blame
    • Loss of interest in activities
    • Negative thoughts about oneself or the world

Treatment

Treatment plans vary, but the most common types of treatment used for PTSD include the following: 

  • Medication
    • Antidepressants are commonly used to treat PTSD. They can help provide relief from symptoms of anxiety and depression.
    • Anti-anxiety medications can help relieve serve anxiety. Many of these medications are habit forming, so they are typically only used short term.
    • Other medications may also be used to treat posttraumatic stress disorder.
  • Psychotherapy
    • Psychotherapy can include one-on-one sessions or group sessions.
    • Therapy can provide a support network, education, and guidance to those struggling with PTSD.
    •  Commonly used types of psychotherapy used to treat PTSD include:
      • Cognitive therapy
      • Exposure therapy

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)

RESOURCES

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International Women’s Day

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International Women's Day

International Women’s Day

International Women’s Day is celebrated annually on March 8th. The day aims to honor the achievements of women and bring awareness to gender equality.

History of International Women’s Day

The first International Women’s Day was celebrated on March 19th, 1911. On that day more than one million people gathered at rallies worldwide.  The day continued to be celebrated annually. The UN recognized 1975 as International Women’s Year, and began celebrating March 8th as International Women’s Day. Presently, the day is celebrated in more than 100 countries and is an official holiday in more than 25.

2022 Theme

International Women’s Day has a new theme annually. This year’s theme is “Break the Bias.” The theme encourages individuals to imagine a world free of bias, stereotypes, and discrimination. Our differences should call for celebration, and not judgement. Together we can strive to make these goals a reality. 

How to Show Support

There are many ways you can help show support for International Women’s Day and the goals it embodies. Ways to show support include but are not limited to:

  • Use the hashtag #BreakTheBias on social media to spread awareness for the day
  • Advocate for gender equality in the workplace
  • Attend an online panel or discussion
  • Shop at a women-owned business
  • Donate to a women-centric charity or organization

Learn More

For more information about International Women’s Day, the following resources are suggested:

International Women’s Day: https://www.internationalwomensday.com/

History.com: https://www.history.com/news/the-surprising-history-of-international-womens-day

UN: https://www.un.org/en/observances/womens-day

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ADHD in Adolescents

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ADHD in Adolescents

ADHD in Adolescents

 Attention-deficit hyperactivity disorder (ADHD) in adolescents is characterized by a pattern of inattention, hyperactivity, and/or impulsivity.  These symptoms can interfere with a teen’s ability to thrive in school, after school activities, or within peer groups. However, with proper treatment many symptoms of ADHD can be managed.

SYMPTOMS

People with symptoms of inattention may experience:

  • Distractibility
  • Becoming bored with tasks easily
  • Difficulty maintaining attention or focus
  • Trouble completing tasks
  • Losing things often
  • Disorganization
  • Struggling to follow directions

People with symptoms of hyperactivity-impulsivity may experience:

  • Fidgeting or having trouble sitting still
  • Acting without thinking of consequences
  • Non-stop talking
  • Interrupting others
  • Impatience

Treatment

Although there is currently no cure for ADHD, treatment can help provide a relief from symptoms for adolescents with ADHD. Treatment plans vary but commonly include:

  • Psychotherapy
    • Different forms of psychotherapy, commonly known as talk therapy, are used to help treat ADHD. A mental help professional can provide guidance and help one stay organized, focused, and productive.
  • Medication
    • Stimulants are commonly used to treat ADHD in teenagers. Stimulants increase dopamine and norepinephrine in the brain, which play an essential role in thinking and attention.
    • Various non-stimulant medications may also be used in the treatment of ADHD. These medications are typically less habit forming and less likely to be abused than stimulants.

How to Help as a Parent or Guardian

Although we suggest seeking professional help, in addition there are ways you can help your teen with ADHD as a parent or guardian. You can support your teen by:

  • Talking openly and with support
  • Setting a daily schedule
  • Building up their self-esteem by affirming positive behavior
  • Creating a reminder system
  • Working with their teachers to help create a support network at school
  • Making sure they get enough sleep
  • Helping them stay organized
  • Setting a good example

Finding TREATMENT AND RESOURCES

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World Teen Mental Wellness Day

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World Teen Mental Wellness Day

World Teen Mental Wellness Day

Each year on March 2nd we recognize World Teen Mental Wellness Day. The day aims to “raise greater awareness of mental health issues among teens, as well as provide education about removing stigmas surrounding preventative mental health.”

Many teenagers struggle with their mental health. It is important that as a society we increase awareness, stop the stigma, and let teens know that is okay to not be okay.

Teen Mental Health By the Numbers

  • Globally, one in seven of those aged 10-19 experiences a mental disorder (WHO)
  • Suicide is the fourth leading cause of death among 15-19 year-olds (WHO)
  • Among adolescents aged 12-17 years in 2018-2019 (CDC):
    • 15.1% had a major depressive episode
    • 36.7% had persistent feelings of sadness or hopelessness
    • 4.1% had a substance use disorder

Warning Signs in Teens

The following consists of common warning signs of mental health conditions in teenagers:

  • Depression symptoms include:
    • Irritability
    • Feeling guilty or worthless
    • Loss of interest in once enjoyable activities
    • Fatigue or lack of energy
    • Feeling persistently sad, anxious, or empty
  • Generalized anxiety disorder symptoms include:
    • Feeling restless or on edge
    • Difficulty concentrating
    • Irritability
    • Excessive worries
    • Struggles sleeping, whether it may be not being able to fall asleep, stay asleep, or feel well-rested
  • Social anxiety disorder symptoms include:
    • Feeling very anxious at the thought of being around others
    • Fear of humiliation or embarrassment
    • Sweating or trembling around others
    • Worries about being judged
    • Isolating from others

Show Support

As we honor World Teen Mental Wellness Day, we encourage you to help show support. We can support teen’s mental health by:

  • Spreading awareness so both teenagers and parents are more informed about mental health, and from there can get the help they need
  • Helping end the stigma, as it is rooted from myths and can make teens feel reluctant to get the help they need
  • Reminding teens that it is okay to not be okay, and that mental health struggles are common and help is available

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)

Finding TREATMENT AND RESOURCES

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Finding Motivation

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Finding Motivation

Finding Motivation

Finding motivation can be challenging. We all have goals, and motivation is what drives us to achieve them. Many people struggle to feel motivated. For those with mental health conditions, it may be even harder to find motivation. However, there are ways to help you become driven and ready to achieve your goals.

The following tips may help you find the motivation that you seek.

Set Attainable Goals

Set goals that feel attainable to you. If your goals feel too big or daunting, you may be reluctant to work towards them. You will likely feel more motivated to reach your goals if they feel attainable.

Break Down Tasks

When a task or goal feels too big, it can be hard to even know where to start. By breaking down tasks into smaller goals, it can be easier to become and remain motivated.

Look to the Future

It can be hard to find motivation in the moment, but think about how what you do now will affect your future. From smaller tasks like completing a project, to larger tasks such as creating a retirement fund, the work you do today can benefit you tomorrow. Think about how your efforts today will pay off later, and you will likely find more motivation.

Remind Yourself “Why”

It is important to know your goals and why you have them. If your reasoning isn’t clear, you likely won’t have the motivation you need. Take the time to remind yourself of what you are working towards, and why you want it.

Eliminate RoadBlocks

Try to identify possible roadblocks or things that may be hindering you from feeling motivated. Once you’ve identified these problems, do you best to eliminate them if possible.

Ask for Help

The help of friends, family, or a healthcare professional can help keep you on track and feeling motivated. It is okay to need some extra help. By sharing your goals with others, you may feel a sense of accountability and also inspiration to keep moving forward.

Know Your Potential

You may not always feel like it, but you have potential to do great things. Recognize your potential and use it for motivation. Remind yourself that you can do this!

Reflect on Your Successes

Take time to reflect on your progress and success. By focusing on your wins, you will likely find the motivation you need to keep going.

Learn More

If you are continuing to struggle finding motivation, we suggest you speak with your healthcare provider to learn more.

To read more, the following resource is suggested:

Health Direct (AU): https://www.healthdirect.gov.au/motivation-how-to-get-started-and-staying-motivated

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Improving Your Sleep

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Improving Your Sleep

Improving Your Sleep

By improving your sleep, you are improving your overall health. For those who struggle getting a goodnight’s rest there is hope. Although you may not be able to control every factor that impacts your sleep, there are many factors that you can control. By recognizing and implementing these steps into your routine, you are on your way to getting quality sleep.

The following tips are evidence backed ways found to improve your sleep.

Stick to a Schedule

Try your best to maintain consistent times for when you wakeup and go to sleep. Limiting the difference in your sleep schedule between weekdays and weekends can help reinforce your body’s sleep cycle. In addition, the CDC suggests adults try to get at least seven hours of sleep per night. Because of this, we suggest that you make sure your new sleep schedule allows you this much time to sleep or more.

Create a Relaxing Environment

Make sure that your room is ideal for sleeping. This can mean keeping the temperature to your liking, limiting light exposure, and maintaining a quiet environment. To better reach these goals, you may consider turning on a fan while you sleep or using earplugs. Use trial and error to find what kind of environment allows you to relax and get a goodnight’s sleep.

Limit Naps

Naps, especially long ones, can interfere with nighttime sleep. Try to avoid taking naps during the day. If you really need to rest, try to keep the nap short and not too late in the day.

GEt Physical

Physical activity during the day can help you sleep better at night. It is best to exercise earlier in the day rather than in the evening. Discover what activities you are capable of and enjoy. Even in small amounts, getting active can help improve your sleep.

Be Mindful of What you Eat and Drink

Trying to avoid or limit your caffeine and alcohol intake can help you sleep better. Also we suggest avoiding heavy meals that leave you feeling too full. If you are feeling discomfort from overeating this can make it hard to fall asleep, so it is best to avoid that.

Take Time to Relax

Stress and worries can make it hard to fall asleep and stay asleep. Try to set aside these worries before bedtime. Take time to relax by reading a book, taking a bath, or engaging in any other activity that brings you peace of mind.

contact Your Doctor

Sleep is a vital aspect of maintaining overall health. If you continue to struggle falling asleep or staying asleep, we recommend contacting your healthcare provider. They can help you create a personalized plan to better your sleep.

Learn More

For more information about improving your sleep we recommend speaking with your healthcare provider.

To read more, the following resources are suggested:

Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379

NAMI CA: https://namica.org/blog/better-sleep-to-maintain-mental-health/

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Heart and Mind Health

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Heart and Mind Health

Heart and Mind Health

There is a direct relationship between heart and mind health. Although the relationship is sometimes overlooked, understanding the connection can help improve your overall wellness.

The following information is inspired by the National Alliance on Mental Illness (NAMI) and their Hearts + Minds program.

Mental Health is Physical Health

The health of one’s body and mind are connected. By improving one aspect of your health, you are contributing to your overall wellness. Self-care is vital in the prevention and treatment of disease. In addition, you will likely see improvements to your mental health when taking care of your body.

Listen to your Body

Our bodies are constantly sending information to our brains. Whether it may be anything from feelings of pain to fatigue, these feelings are our bodies’ way of communicating. By learning to listen to your body, you are taking an important step towards preventative health. In addition, by listening to your body you will gain a better understanding of yourself, which can be helpful when explaining your symptoms to your healthcare provider.

Get Physical

Physical activity benefits both heart and mind health. Many healthcare providers actually view exercise as a form of treatment, given how effective it can be in improving one’s health. 

Exercise has clear health benefits for one’s weight, heart, and risk of disease. It also has been found to improve mental health for many.

It is important to find a form of physical activity that is right for you. Choose an activity that you are capable of and also enjoy.

Improve Your Nutrition

Every meal and snack you eat provides an opportunity for you to improve your nutrition. You can view food as a tool for health. Even seemingly small changes to your diet or lifestyle can benefit your physical and mental health.

We encourage you to speak to your healthcare provider for tips on how to improve your personal nutrition. 

Find Support

Look for support in your journey towards heart and mind health through friends and family. Also, we recommend reaching out to your health care professional for more help and guidance. 

Read More

To read more about heart and mind health, we recommend viewing NAMI’s Heart + Minds program via the following link: https://heartsandminds.nami.org/

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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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