Category: Mental Health

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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The Mind-Body Connection

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Mind-Body Connection

The Mind-Body Connection

Mind-body connection refers to the relationship between physical and mental health. Emotions can affect one’s physical health, and one’s physical wellbeing also can affect their mental health. Due to this strong connection, it is vital to take care of both your mind and body to improve your overall wellness.

The following list includes examples of the mind-body connection.

Stress

A prime example of the connection between mind and body health is stress. Whether the source of stress is work, money, or anything else, the symptoms are often both mental and physical. As stress begins to overwhelm a person’s mind, they may also experience high blood pressure, fatigue, nausea, or other physical symptoms. 

Nutrition

What we eat has a clear relationship to the health of our bodies, but it also can influence the health of your mind. The foods we eat can affect our energy levels, mood, and more. An example comes from Mental Health UK, who found that eating protein can help regulate your mood.

Sleep

Sleep is essential for the health of the mind and body. When sleep deprived, people often find that they can’t think as clearly, along with experiencing other mental symptoms. Sleep deprivation has also been linked to weakening immune systems and other physical symptoms. However, with quality rest, many people find that they feel more energized during the day, think sharper, feel calmer, and more.

Meditation

Meditation can do wonders for physical and mental health. Many people have found that mediation helps them feel relaxed and find a sense of calm. The effects are experienced in both the mind and body. While mediation can help ease one’s mind, they may also find themselves feeling less tense or physically on edge. 

State of Mind

While one’s state of mind may not directly affect their physical health, it can certainly provide encouragement. Oftentimes, those in good mental health find it easier to take care of their bodies. The same can also go for one who is struggling with their mental health, they may struggle to take care of their physical health.  Increasing one’s mental health can cause a domino effect and influence their physical health.

Learn More

To learn more about improving the health of both your mind and body we recommend contacting your health care provider. 

To read more about the mind-body connection, the following resources are suggested:

Mental Health UK: https://www.mentalhealth.org.uk/a-to-z/p/physical-health-and-mental-health

NAMI Hearts & Minds: https://heartsandminds.nami.org/

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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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