Category: Mental Health

Setting Healthy Boundaries

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Setting Healthy Boundaries

Setting Healthy Boundaries

Setting healthy boundaries plays an essential role in taking care of ourselves. Boundaries help protect your mental health by allowing you to avoid feelings of resentment, disappointment, and anger that may build up when your limits have been pushed.

As described by the clinical psychologist, Carla Marie Manly, PhD, “Boundaries are the separations that humans need—mentally, emotionally, and physically—to feel safe, valued, and respected.”

There are many ways that you can help yourself start setting boundaries and working towards healthier relationships. To help get you started, we suggest the following tips for setting healthy boundaries.

Discover Your Own Boundaries and Limits

The first step in setting healthy boundaries is to know your own limits. Many people have a hard time recognizing their limits until they have been exceeded. Take note of the times when you feel like you have been pushed too far. This will help you better identify where you would like to establish boundaries.

Allow Yourself to be Honest

Establishing boundaries with others can seem daunting. Many people worry that expressing their needs with honesty may upset others. In some cases, setting boundaries with someone may initially cause them to have a negative reaction. However, by allowing yourself to express your needs and limits honestly to others, you are taking a step towards bettering the relationship and your own health in the long-run.

 

Learn to Say “No”

Many individuals struggle to say “no” to others. This may stem from a fear of rejection, a desire to please others, or any other deeper reason. Learning to say “no” is essential to establishing healthy boundaries. When you allow yourself to say “no” to others, you are sticking up for yourself and overall well being. 

Be Assertive

When establishing boundaries with others, it is okay to be assertive. By clearly explaining your boundaries and reasoning, you can help others understand your needs and limits. It may be hard to explain your boundaries directly, but by doing so you are helping ensure that you are heard and that your needs are respected.

Remind Yourself of Your Personal Values

Setting boundaries can be very challenging. Some individuals may even feel guilty for stating their needs and limits to others. However, it is important to remind yourself that the efforts you make to protect yourself are not selfish. To help remind yourself of this, we recommend focusing on your values and reasoning for establishing these boundaries in the first place.

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Ways to Practice Gratitude this Thanksgiving

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Ways to Practice Gratitude this Thanksgiving

Ways to Practice Gratitude this Thanksgiving

There are many ways to practice gratitude this Thanksgiving, and throughout the year. By expressing gratitude you can help boost the spirits of others, as well as your own.

By focusing on what you are thankful for, you are shifting your mind to see things in a more positive light. This shift in mindset can help lower your stress and allow you to focus on finding happiness in day-to-day life.

There are many ways that you can express gratitude, and the methods that you choose can be determined through personal preference. To help get you started, we have provided the following tips for expressing gratitude and spreading happiness.

Ways to Practice Gratitude this Thanksgiving

Expressing Gratitude Towards Others

Everyone faces stress and internal struggles. For many, their day can be brightened through receiving gratitude and recognition for their efforts. Even the simplest acts of gratitude towards others have the possibility to make their day.

To help express gratitude towards others, we suggest:

  • Start by sharing your thankfulness for them. In situations big or small, expressing how thankful you are for another or their help can go a long way.
  • Actively listen to others and what they have to say. By being present and giving someone your full attention, you can help them feel important and cared for. Through caring and listening to what others have to say, you can help them see your gratitude towards them.
  • Recognize strengths in others and what they have to offer. Everyone offers a unique set of talents, knowledge, and skills. Many people often feel like their strengths are overlooked. You can help boost someone’s mood and confidence by providing them this recognition.
  • Celebrate the success of others and their accomplishments. Success brings most people happiness, but this joy can be increased by sharing it with others. When someone you know accomplishes something they were working towards, express to them the pride and happiness you feel for them.
  • Surprise others who you are grateful for with a gift, act of kindness, or touching words. By doing this, you can help them feel appreciated and see the gratitude you feel towards them.

Ways to Practice Gratitude this Thanksgiving

Expressing Gratitude Towards Yourself

It is important to take time to express gratitude towards yourself. Although expressing gratitude towards others can help boost your own mood, recognize that you also deserve to be appreciated. There are many things that you can be grateful for within yourself.

To help express gratitude towards yourself, we suggest:

  • Focus on your strengths and how you have built them. Often, we begin to look past the time and work that went into building our strengths and skills. Recognize your strengths and how you developed them, and be grateful for how they allow you to be your best self.
  • Enjoy the simple things and the happiness they bring you. Your joy may come from spending time on your hobby, hanging out with your friends, having a good meal, or anything else. Give yourself appreciation for creating your own happiness by engaging in what you love.
  • Focus on what you have rather than what you don’t have. There are many times when we may feel that we don’t have enough, or are not enough. Whether things are tangible or intangible, recognize what you do have in life and the value it brings you.
  • Recognize your efforts and see their value. Your efforts and hard work shouldn’t go unnoticed. Give yourself recognition for your efforts, and gratitude for all that you do. 
  • Embrace who you are without hesitation. There is no better person to be than yourself. Focus on the value that each person can bring to the world by having their own unique personality and set of skills. By being yourself, you also bring that value. Allow yourself to feel gratitude for being your own self.

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How to Create a Better Day

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How to Create a Better Day

How to Create a Better Day

There are many ways that you can make the most out of your day and find happiness. By making time for simple things that you enjoy, you can help combat the stressors of daily life.

How to create a better day varies by the individual and their own personal preferences. However, there are simple ways to improve your day that many people find helpful. The following list consists of these tips to help get you started on having happier and more fulfilling days.

Wake Up a Few Minutes Early

By waking up a few minutes earlier than you need to, you are giving yourself time to fully wakeup and adjust. In addition to giving your body and mind a chance to wakeup, you also can help avoid feeling rushed in the morning. 

Make Note of the Things You Need to Do

Making note of the things you need to accomplish during the day can help you better plan and manage your schedule. It can be easy to get overwhelmed when you have many things you need to do throughout the day. By writing these needs down, you can better plan and manage your time, as well as ensure you won’t forget anything. 

 

Spread Kindness

Spreading joy and kindness to others can not only help make their day better, but also yours. Many people find that by being kind to others, they feel better about themselves as well as see the world in a more positive light.

Create a Positive Attitude

By telling yourself that today will be a great day, you will often have a better day. Creating a positive attitude can help you face the day with a better mindset, making you more productive and resistant to stress.

Take a Break

With a busy schedule, it can be hard to find time for yourself. However, it is important to allow yourself time to take breaks throughout the day to recharge. Even if only for short periods of time, take opportunities during the day to give yourself a break.

Learn More and Get Help

  • To learn more about how to create a better day, or if you are struggling to find happiness, we suggest speaking with your healthcare provider or therapist. With their help, you can create a plan tailored to your individual needs.

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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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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

Finding TREATMENT AND RESOURCES

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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.

Finding TREATMENT AND RESOURCES

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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

Finding TREATMENT AND RESOURCES

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Mental Illness Awareness Week

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Mental Illness Awareness Week

Mental Illness Awareness Week

During the first week of October each year, Mental Illness Awareness Week is recognized. The week aims to help spread education on various mental illnesses, as well as provide support to those who are struggling. In 1990, Congress officially established the first week of October as Mental Illness Awareness Week (MIAW).

Millions of Americans struggle with mental illness each year. Due to the prevalence of mental illness, it is important to spread awareness and hope to those who are affected. Although help for mental illnesses is important to discuss year-round, MIAW offers an additional chance for advocates to come together to provide support.

Mental Health 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).

  • 1 in 5 adults in the United States experience mental illness each year
  • 1 in 6 of U.S. youth aged 6-17 experience mental illness each year
  • 46.2% of U.S. adults with mental illness received treatment in 2020   
  • 11% of U.S. adults with mental illness had no insurance coverage in 2020
  • 150 million people live in a designated Mental Health Professional Shortage Area
  • Suicide is the 12th leading cause of death overall in the U.S (when looking at all ages)
  • 12+ million U.S adults had serious thoughts of suicide (2020)

Common Warning Signs

Warning signs vary by the type of mental illness, as well as the individual. Common signs of mental illnesses include, but are not limited to:

  • Feeling sad or low
  • Trouble concentrating
  • Irritability or strong feelings of anger
  • Excessive worry or fear
  • Extreme mood changes
  • Distancing self from friends or family
  • Changes in eating habits
  • Inability to carry out daily activities or tasks
  • Changes in sleeping habits
  • Difficulty perceiving reality

Risk Factors

People of all ages, gender, and background can be at risk for mental illnesses. There is no single cause of mental illnesses. Although the risk factors vary, they commonly include: 

  • Family history of mental illness
  • Traumatic experiences
  • Stressful life situations
  • Brain injuries
  • Previous mental illnesses
  • Chronic medical conditions

Treatment for Mental Illnesses

There are many forms of treatment for mental illnesses. The type of treatment varies on the type of mental illness and other factors. Many treatment options are often used together for the best results. Types of treatment for mental illnesses include, but are not limited to:

  • Psychotherapy, which may also be referred to as “talk therapy.” Psychotherapy offers individuals the chance to speak with a professionally trained therapist in a safe environment, in which they can explore and better understand their feelings, behaviors, and coping skills.
  • Medication may be used in the treatment of various mental illnesses. There are many different types of medications that may be prescribed. To help choose the right medication for you, it is important to speak with your healthcare provider about both the benefits and risks that a medication may cause.
  • Self-care techniques can be very beneficial to help decrease the symptoms of some mental illnesses. Although practicing self-care will likely not completely rid one of their symptoms, it can often help.

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

Finding TREATMENT AND RESOURCES

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Self-Care Tips for Autumn

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Self-Care Tips for Autumn

As we welcome the new season, we would like to offer self-care tips for autumn. As the days get shorter, weather gets colder, and many peoples’ schedules get busier, it is essential to make time for self-care. Practicing self-care is key to maintaining a healthy mind and body, and bettering your overall wellness.

There are an infinite number of ways to practice self-care. With an individual’s differing needs and wants, it is important to recognize that people may enjoy varying ways of self-care. To discover what forms work best for you, we recommend trying various self-care strategies to help you see what you enjoy most.

The following list consists of various self-care tips for autumn that you can implement into your life to improve the health of your mind and body.

Get Enough Sleep

Sleep is essential to the health of one’s mind and body. Without enough sleep, it can be hard to think and feel motivated throughout the day. The CDC recommends that adults aged 18-60 get at least 7 hours of sleep each night. To help reach this goal, we suggest creating a sleep schedule, avoiding energizing activities in the evening, and making your sleeping environment comfortable.

Get Physical

Physical activity can improve the health of your body as well as your mind. Nice weather encourages many to get outdoors and be active, but sadly as fall comes in and the weather gets colder, you may find yourself becoming more sedentary. However, there are still many ways to be active indoors or outdoors with proper protection from the cold and rain. Discover forms of physical activity that make you feel happy and refreshed. It is important to note that no form of exercise is too small. Each step helps you work towards a healthier self.

Focus on Gratitude

It is hard to find happiness when focusing on the negatives in life. Try to look for the best in situations, and to focus on what you are grateful for. On days that are especially challenging mentally, try to find or create one positive from the day.

Eat Nutrient-Dense foods

Eating nutrient-dense foods helps promote better physical health, but it can also improve the health of your mind. Fall is the perfect time to make home-cooked meals such as casseroles or soups, which can both be made to contain a variety of healthy ingredients. The National Institute of Mental Health recommends eating a healthy, balanced diet and staying hydrated to help you think clearly and feel energized. 

Recognize Stressors

To help avoid stress, it is important to recognize what triggers it. Although many stressors may be unavoidable, others may be easier to avoid. Try to eliminate any unnecessary stressors from your life. 

Meditate

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. 

DeClutter Your Space

You will likely be spending more time indoors in fall. Improve the comfort of your space by taking the time to declutter and reorganize your space. Many people find that their mindset and environment go hand-in-hand, so improving your surroundings may benefit your mental health.

Discover a New Hobby

For those who are finding themselves having extra free time, discovering a new hobby may be beneficial. Hobbies offer the chance to escape from daily stressors and can help redirect your brain to the things that make you happy. 

 Make time for Relaxation

It is important to make time in your day to relax. There are many ways to help you relax, 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.

Finding TREATMENT AND RESOURCES

 

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Suicide Prevention Resources

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Suicide Prevention Resources

Suicide Prevention Resources

Each September, Suicide Prevention Awareness Month is recognized. The month aims to bring awareness to suicide and the warning signs, as well as spread hope to those who are struggling.

Millions of Americans are affected by mental illness each year. It is important to understand the prevalence of mental health conditions, and the suicidal thoughts that might follow. According to the National Alliance on Mental Illness (NAMI), over 12 million U.S adults had serious thoughts of suicide in 2020 alone. 

By raising awareness, showing support, and providing resources, we can help prevent suicide.

We recommend the following resources to help you learn about suicide prevention, as well as get support if you are struggling.

If you or someone you know is in an emergency, call the Suicide & Crisis Lifeline at 988 or call 911 immediately.

Suicide Prevention Resources

Suicide & Crisis Lifeline: https://988lifeline.org/

For those wishing to speak on the phone, call 988.

 

  • If you’re thinking about suicide, are worried about a friend or loved one, or would like emotional support, the Lifeline network is available 24/7 across the United States.

 

The Trevor Project: https://www.thetrevorproject.org/

  • The Trevor Project offers a 24/7 call and text line for those who are struggling and need to speak with a counselor right away. In addition, they also offer many informational articles and resources related to LGBTQIA+ mental health.

 

Veterans Crisis Line: https://www.veteranscrisisline.net/

For those wishing to speak on the phone, call 988 and press 1.

  • If you’re a Veteran in crisis or concerned about one, call to reach caring, qualified VA responders 24 hours a day, 7 days a week.

 

National Alliance on Mental Illness (NAMI): https://nami.org/Get-Involved/Awareness-Events/Suicide-Prevention-Awareness-Month-(SPAM)

  • NAMI offers information and resources on a variety of mental health topics, including suicide. 

 

National Institute of Mental Health (NIMH): https://www.nimh.nih.gov/health/topics/suicide-prevention

  • NIMH provides individuals with information on mental illnesses as well as suicide prevention.

 

Further Help & Learn More

For those seeking more suicide prevention resources, we recommend contacting your healthcare provider.

If you or a loved one is feeling suicidal, please get help right away. Call 911 or the Suicide Prevention Lifeline (available 24/7) at 988.

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