Breathe

Although it may seem simple, you can help reduce stress by stopping and taking deep breaths. As you breathe, allow yourself to take a step back from negative thoughts or worries you may be experiencing.

Set Goals and Priorities

It is normal to feel stressed as your “to-do” list grows. Try to decide what your priorities are and what can wait. Knowing how to manage your time can provide great stress relief.

GEt Physical

Exercise, even in small amounts, can help reduce stress. Choose an activity that you are comfortable with and enjoy, as then you will be more likely to stick with it.

Get Enough Sleep

Sleep is a key component to maintaining overall health. By getting enough sleep, and having it be quality rest, you are more likely to feel energized and ready to be productive during the day time.

Try To Reduce Your Stress Triggers

You may feel like you have too many tasks to complete and too little time. Although some stressors are unavoidable, you may be able to steer clear of others. Think about what exactly your stress triggers might be and determine if there are any that you can avoid.

Spend Time In Nature

Getting outdoors can provide stress relief. Studies by NAMI have found proof that spending time in nature can provide benefits to our mental health, such as reduced levels of stress.

Take Time for Yourself

Take time to do the things you enjoy. By engaging in activities that you love, you can help you maintain a positive mindset and decrease stress levels.

Find Support From Friends, Family, Or HEalthcare Professional

It’s okay to need someone to lean on. Reaching out to friends or family can help relieve stress and provide an extra layer of support. . If your stress is becoming too much to handle, or you are experiencing suicidal thoughts, you should seek help right away. A healthcare professional can help you get the care and help that you need.

If you or a loved one is having thoughts of suicide, call the confidential toll-free National Suicide Prevention Lifeline at 1-800-273-TALK (8255), available 24 hours a day, 7 days a week. 

SIgns and SYMPTOMS

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

Treatment

Treatment for OCD may vary but plans often include:

• 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
  • SSRIs, a type of antidepressant, can be helpful for many in controlling obsessions and compulsions

Finding TREATMENT AND RESOURCES

• To learn more about obsessive-compulsive disorder, we recommend contacting your health care provider.
• To read more about OCD, the following resources are suggested:
  • NIMH: https://www.nimh.nih.gov/health/publications/obsessive-compulsive-disorder-when-unwanted-thoughts-take-over
  • NAMI: https://www.nami.org/About-Mental-Illness/Mental-Health-Conditions/Obsessive-compulsive-Disorder/Overview

Make Sure Your Child Feels Comfortable

Before any serious conversation with your children, you want to make sure they feel safe and comfortable. When possible, we suggest choosing a time where the conversation can come about naturally. If your child is becoming uncomfortable, it is okay to take a step back. Explain why you are asking these questions and the importance of talking about mental health. 

Listen and Validate Their Experiences

Many children may feel ashamed or embarrassed when talking about their mental health. By listening thoughtfully and empathizing with them, you can help validate their experiences. It can be helpful to let your child know that other people feel this way, and that they are not alone.

Make Sure They Know It Is Not Their Fault

Oftentimes children with mental health conditions think that their condition is their fault or that it takes away from them as a person. The stigma against mental health reinforces these ideas. It is important to help them see that there is nothing wrong with who they are, and that many people struggle with their mental health. 

Have Frequent COnversations

By frequently having conversations with your children about their mental health, the conversations become a lot less daunting. You can establish a safe space for your children to discuss their thoughts and feelings with you. By touching base often, you can better identify any developing issues they may need help or support with.

Discuss Self-care

There are strong connections between mental health and physical health. Teach your child how to care for both their mind and body by practicing self-care.

Be Open To Questions

Encourage your child to ask you any questions they may have about their mental health. It is okay if you do not have answers to all their questions, but remain open and honest. We suggest speaking with your child’s health care provider so that they can help answer any further questions your child may have.

More Information

For more information about talking to your child about their mental health, we recommend speaking with their health care provider.

To read more, the following resources are suggested:

NAMI: https://www.nami.org/Your-Journey/Kids-Teens-and-Young-Adults/Kids/How-to-Talk-to-Your-Child-About-Their-Mental-Health

CDC:https://www.cdc.gov/childrensmentalhealth/index.html

NIMH:https://www.nimh.nih.gov/health/publications/children-and-mental-health

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. 

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

• To learn more about mental health and substance use disorders, we recommend contacting your health care provider.
• To read more, the following resources are suggested:
  • NIMH: https://nami.org/About-Mental-Illness/Common-with-Mental-Illness/Substance-Use-Disorders
  • NIMH: nimh.nih.gov/health/topics/substance-use-and-mental-health
  • NIDA: https://www.drugabuse.gov/publications/research-reports/common-comorbidities-substance-use-disorders/part-1-connection-between-substance-use-disorders-mental-illness

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.

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.

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.

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.

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) 

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.  

Focus on Gratitude

Reflecting on what you are grateful for is an excellent way to help yourself focus on the positive things in life. Making a list of the things that you are thankful for can serve as a visual reminder of the good in your life. NAMI of California has reported that practicing gratitude can improve mental health.

Manage Your Time and Priorities

Try to recognize what your priorities are and what can wait. If you take on too much, it is easy to feel burnt out. Managing your time and tasks can provide great stress relief. 

Practice Relaxation

Everyone has different preferences on how to relax, but it is important to discover what makes you feel healthy and relaxed. Meditation, reading, drawing, walks, and more can all have calming effects.

Get Enough Sleep

Getting enough sleep, and having it be good quality rest, can help you feel happier and more energized during the daytime. According to the CDC, adults aged 18-60 should be getting seven or more hours of sleep each night. 

Spend Time In Nature

With cold weather and added stress, many avoid spending time outside during the holiday season. Studies by NAMI have found proof that spending time in nature can provide benefits to our mental health, such as reduced levels of stress. However, when outside, make sure that you wear proper clothing for the cold weather.

Make Time for You

It can be easy to forget about yourself during the holiday season. Make time for yourself and your needs. It’s okay to prioritize “me time.”

Find Support From Friends, Family, Or HEalthcare Professional

Reaching out to friends or family about how you are feeling can help relieve stress. It is okay to need some extra help and support. If your stress is becoming too much to handle, or you are experiencing suicidal thoughts, you should seek help right away. A healthcare professional can help you get the care and help that you need.

If you or a loved one is having thoughts of suicide, call the confidential toll-free National Suicide Prevention Lifeline at 1-800-273-TALK (8255), available 24 hours a day, 7 days a week. 

SIgns and SYMPTOMS

Obsessions are recurrent and persistent thoughts, impulses, or mental images that can cause anxiety. Common symptoms include:

• Extreme concern with order, symmetry, or precision
• Doubts about having done something right, like locking a door
• Disturbing sexual thoughts or images
• Fear of germs or contamination
• Thoughts about harming or having harmed someone

Compulsions are repetitive behaviors that a person with OCD feels driven to do in response to an obsessive thought. Common compulsions include:

• Constantly seeking approval or reassurance
• Excessive cleaning and/or handwashing due to fear of germs
• Ordering or arranging things in a specific, precise way
• Repeatedly checking locks, switches, or appliances

Treatment

Treatment may vary but plans commonly include:

• Psychotherapy
  • Cognitive behavioral therapy is often used as it helps teach individuals how to better understand and control obsessive thoughts and compulsions.
  • Exposure response and therapy helps teach individuals how to respond to the anxiety associated with obsessions and not respond with the compulsion.

• Medication
  • Antidepressants can be helpful for many in controlling obsessions and compulsions.

Finding TREATMENT AND RESOURCES

• To learn more about obsessive-compulsive disorder, we recommend contacting your health care provider.
• To read more about OCD, the following resources are suggested:
  • NAMI: https://www.nami.org/About-Mental-Illness/Mental-Health-Conditions/Obsessive-compulsive-Disorder
  • NIMH: https://www.nimh.nih.gov/health/topics/obsessive-compulsive-disorder-ocd