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Treating Anxiety

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Treating Anxiety

Treating Anxiety

There are various methods of treating anxiety disorders. It is important for you and your health care provider to decide what approach to treatment would be best for you. Often, treatment involves a combination of medication and psychotherapy. 

The following consists of information on various forms of anxiety treatment. 

Psychotherapy

There are many different types of psychotherapy, but the most often used type to treat anxiety is cognitive behavioral therapy (CBT). CBT focuses on finding what thinking patterns are leading to one’s anxiety. It also aims to help teach individuals how to reduce beliefs or behaviors that lead to anxiety.

Medication

For some, medication can be quite beneficial in managing an anxiety disorder. However, medications do often have side effects and risks, so it is important to speak with your health care provider about any concerns you may have.

For the treatment of anxiety disorders, both anti-anxiety medications and antidepressants are used. Anti-anxiety medications work solely to reduce physical and emotional symptoms of anxiety. Antidepressants can also be beneficial in the treatment of anxiety. They also aim to help treat depression, which is often co-occurring with anxiety disorders. 

Complementary and Alternative Treatments

Many people have begun using complementary and alternative treatments alongside conventional treatment to help treat their anxiety disorder. These treatments vary, but often include:

  • Stress relief and relaxation techniques that are aimed at calming the mind and body.
  • Self management plans to help gain control over the day.
  • Exercise even in small amounts can often reduce anxiety symptoms.

Finding TREATMENT AND RESOURCES

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Guide to Making New Years Resolutions

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Guide to Making New Years Resolutions

Guide to Making New Year’s Resolutions

As we welcome 2022, we encourage you to read our guide to making New Year’s resolutions. While resolutions can encourage us to better ourselves, broken resolutions can often leave one feeling discouraged. We believe that if you set the right goals for you, that you can stick to them and work towards a better you this year.

The following list consists of tips for creating the right New Year’s resolutions for you, and tips on how to achieve them.

Keep them Realistic

Keeping your goals realistic and achievable can help you stick to them. We often ask too much of ourselves, and feel down when we can not make the desired changes. Setting more achievable goals, however, sets you up for a win. 

 

Be Specific

Vague goals can be hard to follow. By setting clear, specific resolutions for yourself, you can better make plans on how to reach those goals.

 

Seek Support

Changes can be hard, whether they are big or small. Connecting with your support network of family and friends can provide a chance for encouragement and help from others.

Focus on the Positive

Celebrate your successes, as no achievement is too small. Taking time to focus on your progress can motivate you to keep going and pursuing your goals.

Remember that Every Day can Be a New BEginning

Your fresh start doesn’t have to have to be at the beginning of the new year. Each day offers a chance to try again and work towards bettering yourself. If you “break” a resolution, or want to start a new one, know that every day brings new opportunities and room for success. 

 

Learn More

 

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Mental Health and Substance Use Disorders

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Mental Health and Substance Abuse Disorders

Mental Health and Substance Use Disorders

There is a strong link between mental health and substance use disorders (SUD). A substance abuse disorder is a mental disorder that leads to an individual’s inability to control their use of substances such as alcohol and drugs. According to NIMH, about half of those who experience a SUD will also have a co-occurring mental health disorder, or vice versa. 

Why Do they Often OCcur Together?

Mental health and substance use disorders often occur together, but that doesn’t necessarily mean one caused the other. Although there is one answer to why people often experience both, research suggests the following:

  • They both have similar risk factors such as genes and environmental factors. Often, mental health disorders and SUDs are passed down through genetics, or can stem from factors such as stress or trauma.
  • Mental health troubles can contribute to substance use for many. People with mental health disorders will often self-medicate with alcohol or drugs to relieve symptoms. The prolonged use of these substances can lead to a SUD.
  • Substance abuse can contribute to other mental health disorders. Some substances may trigger changes in brain structure and function that can make a person more likely to develop a mental health disorder.

Treatment

It is typically ideal to treat the SUD and co-occurring mental health disorder together, due to their connection. Symptoms often overlap which can make it difficult to differentiate the two. In order to provide accurate treatment, a health care provider may use comprehensive assessment tools to identify the disorder(s) at hand.

Treatment plans and therapies vary, but often include:

  • Behavioral Therapies
    • Cognitive Behavioral Therapy (CBT) is a type of talk therapy that helps teach individuals how to cope with difficult situations by challenging irrational thoughts and changing behaviors.
    • Dialectical Behavior Therapy (DBT) teaches individuals mindfulness, acceptance, and to be aware of one’s current situation and emotional state. It also helps teach people how to decrease self-destructive behaviors.
    • Assertive Community Treatment (ACT) is a form of community-based mental health care. It aims to encourage outreach to the community and an individualized approach to treatment.
  • Medication
    • Medications exist that are effective in the treatment of substance addictions such as opioids, alcohol, and nicotine. Medication can also be used in the treatment of many other mental health disorders, and can provide relief of symptoms for many. The medications used to treat these different disorders vary, and it is important to speak with your health care provider to discover what may be best for you.

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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Maintaining Mental Health During the Holidays

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Maintaining Mental Health During the Holidays

Maintaining mental health during the holidays is important, but is often overlooked. The “happiest season of the year” can also be a time of stress and mental health struggles for many. Individuals may face financial worries, remembering loved ones they have lost, feeling lonely, increased responsibilities, and other holiday related stressors. It’s okay to not be okay during the holidays. However, we hope to remind you that there are many ways you can improve your mental health and rediscover joy this season.

The following list consists of ways to help reduce stress and focus on bettering your health.

01

Accept Your Needs

It is okay to put your mental health needs first. Recognizing what you need to avoid stressors and take care of yourself is an essential first step in caring for your mental wellbeing.

02

Prioritize

Your “to-do list” is likely longer than normal around the holidays, which can be stressful for many. Take some time to prioritize what needs to be done and what can wait. This can make the tasks at hand seem a lot less daunting and more manageable.

03

Set a Budget

For many, the financial burden of the holidays can be quite stressful. Establishing a clear budget and sticking to it can help avoid getting yourself in a situation that you do not feel like you can afford.

04

Take Time For Yourself

Take time to focus on yourself and the activities that you enjoy. It’s easy to forget about ourselves during the holidays, but you have to remember that you and your health matter. Relax, focus on a hobby, or give yourself time for another activity that brings you comfort and joy.

05

Reach out To Your Support Network

You may be tempted to isolate yourself when feeling overwhelmed. However, we recommend reaching out to friends and family for support. Your loved ones can likely relate to the holiday stress. Having someone to talk to can often serve as a stress relief for both parties.

In addition to your network of family and friends, we suggest reaching out to your health care provider when you need extra help. 

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

 

 

Learn More

 

 

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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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