Category: Mental Health

Creating Kindness in Your Life

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Creating Kindness in Your Life

Creating Kindness in Your Life

There is always an opportunity for creating kindness in your life. Whether it be at work, school, home, or anywhere else, you can help create a positive atmosphere with kindness. Even seemingly small acts of kindness can have a big effect. 

Everyone faces their own challenges and hardships. When someone is faced with these troubles, kindness and compassion from others can go an especially long way. You may not know if someone is struggling, but whether they are having a hard day or a great day, a kind word or action never hurts. For this reason, we encourage you to see every moment as an opportunity to spread kindness.

In addition to helping others, spreading kindness can be beneficial to your own happiness and overall mental health. According to Mental Health UK, being kind to others can help improve your self-esteem, confidence, and overall happiness. 

To help get you started creating kindness in your life, we have the following suggestions.

Give your full attention when listening to others.

Offer to help someone complete a task.

Take the time to get to know more about another person.

Express gratitude.

Share your skills with others.

Take the time to get to know another person.

Recognize other’s strengths.

Pick up trash or litter from a public space.

Celebrate the success of those around you.

Volunteer or offer assistance to those in need.

Write an inspirational note to someone.

Take time to appreciate the small things.

Give a heartfelt gift to someone.

Offer to run errands or help a busy friend.

Help cleanup or organize.

Bring a treat to share with others.

Offer to take a photo for a couple or family.

Write a thank you note for someone.

 

 

Learn More

To learn more ways that you can start spreading kindness, as well as the benefits, we recommend the following resources.

Mental Health UK: https://www.mentalhealth.org.uk/campaigns/kindness/kindness-matters-guide

Mayo Clinic: https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/the-art-of-kindness

Bipolar Disorder

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Overview of Bipolar Disorder

Bipolar disorder is a mental illness that causes dramatic changes in one’s mood, ability to think, and energy. Individuals with the disorder experience extreme highs and lows, which are known as mania and depression. Typically, mood swings only occur rarely, but may 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 interfere with daily life, and may 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 different 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.

Finding TREATMENT AND RESOURCES

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Protecting Youth Mental Health

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Protecting Youth Mental Health

Protecting Youth Mental Health

Protecting youth mental health is vital. The mental health struggles of children and adolescents go unnoticed far too often. Troubling behavior is simply written off as just “part of growing up.” However, mental health conditions in youth are more common than you might think. 

There are many steps we can take to work towards better mental health. The following consists of information about youth mental health, as well as how you can better protect it.

Mental Health Is Worsening Among Youth

According to an address by the U.S. Surgeon General, mental health continues to decline among the youth population. This means that now, more than ever, we must bring focus to the struggles faced by children and adolescents.

“If we seize this moment, step up for our children and their families in their moment of need, and lead with inclusion, kindness, and respect, we can lay the foundation for a healthier, more resilient, and more fulfilled nation.”  -Dr. Vivek H. Murthy Surgeon General of the United States

Your Part

If you are the parent or legal guardian, there are many ways that you can help protect your loved one’s mental health. Some ways to support your child’s mental health include:

  • At the base of protecting their mental health, is awareness. Look out for warning signs of distress, or other concerning behaviors. It is important to make an appointment with your child’s healthcare provider if you believe they are struggling with their mental health.
  • Do your best to keep a healthy home environment for children living at home. Mental health is impacted by a variety of factors, including environment. Do your best to provide a supportive, stable, and predictable home,
  • Try to be the best role model you can. Take care of your own mental and physical health, and be open to discussing the topics.

Educators play a vital role in supporting youth mental health. If you are a youth educator, there are many ways that you can help protect the mental health of your students. Some ways to support mental health include:

  • Create a safe space. You cannot control the environment your students come from, but you can choose the one that you provide. Try to create a space that is welcoming and comforting to all.
  • Try to be accommodating of students’ needs. Many mental health conditions can cause troubles in memory, concentration, and learning overall. Do your best to help the students who might be facing these difficulties.
  • Be aware of the warning signs of common mental health disorders. Take appropriate action if needed.

 

Getting Help and Resources

Bettering youth mental health starts by the individual. Treatment can help decrease symptoms and improve one’s overall quality of life. Contact a health professional if you, or your child, may be struggling.

 

If you, or someone you know, is considering suicide or self-harm, contact the following crisis hotlines:

  • The Crisis Text Line: 741741
  • 988 Suicide & Crisis Lifeline: 988

If in immediate danger, call 911.

 

To read more about youth mental health, we recommend the following resources:

NIMH: https://www.nimh.nih.gov/health/topics/child-and-adolescent-mental-health

CDC: https://www.cdc.gov/healthyyouth/mental-health/index.htm

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Celebrating Your Accomplishments

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Celebrating Your Accomplishments

Celebrating your accomplishments can help boost your mood in many ways. By recognizing your achievements, you may find improvements in your confidence, motivation, and overall headspace. While this may seem simple, many people overlook their own successes. Luckily, there are a few easy steps that you can follow to help you celebrate your accomplishments, and better your mood by doing so.

Recognize Your Effort and Accomplishments

In order to celebrate your accomplishments, you must first learn to recognize them. Many people fail to recognize their daily accomplishments. Try to focus on the efforts you make, and what they help you achieve. Once you have recognized what your hard work has brought you, you can celebrate.

Reflect

Spend time reflecting on your efforts and how you made your way to your accomplishment. Sometimes our efforts can get lost once we have reached our goal, but try to remind yourself of the work you put in. You should be proud of the steps you took to reach your success.

 

Take Time For Yourself

Accomplishing things can help motivate you to do more. However, it is important that you also let yourself relax and recharge. When celebrating your successes, take time for yourself.

 

 

Treat Yourself

Celebrate your success by treating yourself. This can be done in a variety of ways, such as going out to a nice meal or working on your favorite hobby. Whatever might bring you joy, make time for it when celebrating your accomplishments.

 

Learn More

  • To learn more about celebrating your accomplishments, as well as bettering your mental health as a whole, we recommend speaking with your healthcare provider.

 

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Mental Health and Relationships

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Mental Health and Relationships

Mental Health and Relationships

Relationships may feel daunting when you are living with a mental health condition. However, having a mental illness should not stop you from being able to have a happy and healthy romantic relationship. Mental illnesses are common, but still many people with mental health conditions find nurturing, supportive relationships.

It can be challenging to navigate a romantic relationship while working on your mental health. Nonetheless, with communication and patience you can create a beautiful romantic relationship regardless of your mental health condition. It is important to recognize that your mental illness does not define you.

Starting a New Relationship

It is common for people with mental illnesses to feel reluctant to start a new relationship. This is largely due to the stigma around mental health. In addition, one may feel hesitant to start a new relationship due to doubts about themselves. However, it is important to recognize that you deserve quality relationships.

When seeking a new relationship, it is important to first think about what you want in a partner. Find others who share your values and show them your strengths. When your values align, it can be easier for you and your partner to support each other. Remember that finding a relationship can take time, so do not get discouraged. With patience you will find the right person for you, regardless of your health history.

Talking to your Partner About Mental Health

If you are already in a romantic relationship, you may find it difficult to talk to your partner about your mental health. However, as a relationship becomes long-term, it can be beneficial to share about yourself. By being open with your partner, they can better support you and your needs. 

If you are feeling afraid to open the dialogue about mental health with your partner, focus on all the qualities and parts of your personality that they love. By reminding yourself of how much they care about you, you can help ease your fear of the conversation.

Sharing your mental health challenges also will give your partner insight into your strengths. Creating an open conversation can help your partner get to know you better and also may encourage them to share. 

Your partner may respond to learning about your mental illness with uncertainty or curiosity. If you are comfortable, invite these questions and answer them with honesty. Your partner may have been caught off guard, but their questions don’t mean that they don’t accept you.

If your partner does react to your mental illness negatively, that is okay too. It is better to know your partner’s true feelings about mental health conditions than living in secret. If they cannot accept you with your mental illness, then they are likely not the person for you. You deserve to be loved fully regardless of any illness.

Getting Help

It is important to seek professional health if you are struggling with your mental health. A mental health provider can help create a treatment plan that is right for you. They also can often provide guidance to navigating romantic relationships with a mental illness. 

Learn More

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Overview of OCD

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Overview of OCD

Overview of OCD

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.

TYpes of 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

FINDING TREATMENT AND RESOURCES

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Mental Wellness Month

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Mental Wellness Month

Mental Wellness Month

Mental Wellness Month is recognized each January. During the month, world leaders in mental health come together to share the importance of maintaining mental wellness. However, just like keeping a healthy body, keeping a healthy mind takes work. In honor of Mental Wellness Month, we would like to help you get started on your journey towards improving your mental wellness with the following information and tips.

How Does Mental Wellness Differ From Mental Health?

At times you may hear “mental wellness” and “mental health” used interchangeably. Although they are closely related, the two focus on different aspects of your mind.

Mental Wellness

The Global Wellness Institute defines mental wellness as “an internal resource that helps us think, feel, connect and function; it is an active process that helps us to build resilience, grow and flourish.”

Mental Health

The Centers for Disease Control and Prevention (CDC) describes mental health as “our emotional, psychological and social well-being. It affects how we think, feel and act. It also determines how we handle stress, relate to others, and make healthy choices.”

The Difference Explained

As you can see, mental wellness and mental health are very similar. But, a notable difference is that mental wellness places more focus on the individual’s own ability through their thoughts and actions to improve their state of mind.

Improving Your Mental Wellness

There are many ways that you can improve your mental wellness. By doing things that make you happy or that are meaningful to you, you can improve your mental wellness.

Everyone has different things that bring them joy. Because of this, people often find different things to help increase their mental wellness. To find the most benefit in improving your mental wellness it is important that your journey is unique to you. 

While people may find benefit in different things, some ideas to help get you started include:

  • Creating: through painting, music, writing, and more
  • Getting active: big or small, any physical activity counts
  • Connecting with others: spending time with friends and family, and also by meeting new people

 

Getting Help

As we mentioned before, taking care of your mental wellness isn’t always easy. Luckily, you don’t have to trek this journey alone. 

If you are struggling to maintain your mental wellness, you may benefit from mental healthcare. At NW Mind-Body Wellness, our providers will complete a full assessment of your mental health. Through our comprehensive approach, we can help determine the best plan for improving your mental wellness.

To learn more, click the following link to our “Contact Us” webpage: https://nwmind-bodywellness.com/contact-us/

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 (1-800-799-488

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Mental Health Tips for the New Year

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Mental Health Tips for the New Year

Mental Health Tips for the New Year

A new year brings new opportunities to take care of your mental health. To help you on your journey, we would like to share mental health tips for the new year. 

Many people set new year’s resolutions focused around improving their mental health. However, turning these resolutions into a reality can be quite difficult. To help you ease your journey, there are a few simple steps you can take. The following consists of mental health tips for the new year to help get you started.

Ask for Help

It is important to remember that it is always okay to ask for help from others. While you might hope to better your mental health all by yourself, at times it can be quite beneficial to have the support of others. The help of family, friends, or a mental health professional can help you reach your goals.

Set Clear Goals

When setting new year’s resolutions or goals it is helpful to keep them clear and identifiable. If your goals are vague, it is often hard to find the necessary steps to reach them. By setting clear goals, you can better identify how to work towards them and reach them.

 

Take Time to Relax

Many people think that in order to better their mental health they must constantly take active steps and keep busy. In reality, taking time to relax is actually an essential piece to bettering your mental health. It is important to give yourself time to recharge.

 

Maintain Physical Health

Mental health and physical health share many connections. Due to this, it is important to maintain your physical health in order to feel your best mentally. 

To take care of yourself physically, do your best to get active regularly, eat nutritious meals, and stay hydrated.

Focus on the Positive

State of mind greatly impacts your mental health. In everything you face, do your best to look at things on the bright-side. Focus on your successes, the joy in your life, and all else that is good. 

 

Learn More

 

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Spreading Kindness

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Spreading Kindness

Spreading Kindness

Spreading kindness gives you a chance to make someone’s day, as well as your own. Even seemingly small acts of kindness can have a big effect. 

Everyone faces their own challenges and hardships. When someone is faced with these troubles, kindness and compassion from others can go an especially long way. You may not know if someone is struggling, but whether they are having a hard day or a great day, a kind word or action never hurts. For this reason, we encourage you to see every moment as an opportunity to spread kindness.

In addition to helping others, spreading kindness can be beneficial to your own happiness and overall mental health. According to Mental Health UK, being kind to others can help improve your self-esteem, confidence, and overall happiness. 

To help get you started, we have the following suggestions for spreading kindness.

Give a compliment to a stranger.

Offer your skills to mentor others.

Take the time to get to know another person.

Recognize other’s strengths.

Pick up trash or litter from a public space.

Help someone with their groceries or bags.

Donate to those in need of help.

Write an inspirational note to someone.

Show your appreciation and gratitude.

Give a heartfelt gift to someone.

Offer to run errands or help a busy friend.

Help an elderly neighbor with their chores.

Bring a treat to share with your coworkers.

Offer to take a photo for a couple or family.

Write a thank you note for someone.

 

 

Learn More

To learn more ways that you can start spreading kindness, as well as the benefits, we recommend the following resources.

Mental Health UK: https://www.mentalhealth.org.uk/campaigns/kindness/kindness-matters-guide

Mayo Clinic: https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/the-art-of-kindness

Nutrition and Mental Health

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Nutrition and Mental Health

Nutrition and Mental Health

Although many people only know about the relationship between nutrition and physical health, there are also links between one’s nutrition and their mental health.

Eating nutritiously offers many benefits to your body. These benefits include helping maintain a healthy weight, lowered risk of heart disease, increased muscle strength, lowered risk for some types of cancers, and much more.

In recent years, many researchers, including those of Harvard Medical School, have brought attention to the relationship between the food we eat and our mental health. Although the relationship is complex and still under research, evidence points to a strong correlation between the two. 

The following offers more information on the connection between one’s nutrition and mental health, and tips on how you can benefit your own mental health by eating well.

Eat Regularly

By going long periods without eating, you might experience a decrease in your blood sugar levels. This can cause many negative symptoms, including feeling tired or irritable. If you make sure to eat regularly, you can avoid these controllable decreases of blood sugar.

Eat Grains, Fruits, and Vegetables

Grains, fruits, and vegetables offer vitamins and nutrients that are essential to the body and mind. By regularly eating these foods, you will likely feel happier and more energetic. 

 

Eat Protein

Proteins provide your body the amino acids it needs, including some which help the function of your brain. The ability to think clearly and avoid “brain fog” is an essential piece of maintaining or bettering your mental health. 

Stay Hydrated

Drinking water and staying hydrated throughout the day is vital to your mental health. Many studies show a strong link between hydration and one’s mood, energy level, and ability to concentrate.

Be Aware of Caffeine Intake

Caffeine is a part of many people’s daily routine. Even though many people do not experience negative effects on their mental health due to caffeine, there are also a significant number of people who do. In addition to the troubles caffeine may cause with sleeping, it can also cause anxiety and irritability. 

Learn More and Get Help

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