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

“Should I tell my Partner?”

Many people may feel reluctant to tell their partner about their mental health struggles due to the stigma that surrounds mental illnesses. However, for those who desire a healthy long-term relationship, it is important to create a foundation of honesty and trust between you and your partner. Knowing each other and both of your unique health needs will help you better support each other during a mental health crisis.

When beginning a new relationship, it is okay to wait before disclosing information about your mental health until you feel comfortable doing so. As the relationship grows and becomes committed, you may want to consider starting a discussion about your mental health needs, as well as theirs.

“How Do I Tell My Partner About My Mental Health COndition?”

Telling your partner about your mental health condition may seem scary, but it is important to realize that you can still have a strong relationship even if you have a mental illness.

Your partner is with you for a reason, and probably already admires you for who you are. Sharing information about your mental health can help your partner better understand what you struggle with, as well as the challenges that you overcome.

Your partner may be faced with confusion or uncertainty when first hearing of your mental health struggles, and that is okay. A partner worth sticking with will grow more comfortable with your mental health as they learn more about it and further their understanding. For many, relationships will grow stronger during this process.

Preferably, choose a time to speak with your partner about your mental health when you are not actively experiencing a mental health crisis. You can set up the conversation by letting your partner know that you trust them enough to have this difficult conversation with them. Be ready to answer questions and allow your partner to take time to understand. 

“How Can I Start a Relationship?”

Mental health conditions differ, as well as the specific symptoms that individuals may experience. By following a treatment specific to you, it can help lessen your symptoms and likely make it easier to meet people and connect.

By sharing your positive qualities with the world, and not being afraid to be yourself, you will meet someone who appreciates you for who you are. Although it may take time, it is worth it to wait for a relationship where you can trust the individual to accept you and your mental illness. Regardless of your health history, you deserve a loving and caring partnership.

More Information AND RESOURCES

• To learn more about mental health and romantic relationships, we recommend speaking with your health care provider.
• To read more, the following resource is suggested:
  • NAMI: https://nami.org/Your-Journey/Living-with-a-Mental-Health-Condition/Romantic-Relationships

Stress Affects Everyone

Everyone experiences some form of stress occasionally. There are different types of stress, which can have varying symptoms and periods of time that they affect someone. People have different responses to stress as well, and it may be harder for some to recover from stress than others.

Not All Stress Is Bad

Stress can help provide a signal in dangerous situations that will help your body face danger or flee. The functions that stress causes your body to feel in these situations can help keep you safe. In non-emergency situations, many find that stress can motivate them in work, school, and more.

Long-Term Stress Can Be Harmful

The impact of chronic stress can create challenges, as the body never receives a clear signal to return to normal functioning when stress remains present. The functions of stress can have physical effects, and disturb the immune, digestive, cardiovascular, sleep, and reproductive systems. Some people may experience mainly digestive symptoms, while others may have headaches, sleeplessness, sadness, anger, or irritability. In addition, continuous stress can lead to increased chances of mental disorders such as depression and anxiety.

There are Many Ways To Help Manage Stress

Taking steps to reduce stress may help decrease risk of harmful physical and mental health effects. There are many ways to help deal with stress, but some include:

• Observe your body’s signs of stress and learn to recognize them
• Exercise regularly, even if in small amounts
• Find a relaxing activity that helps you calm down and unwind
• Set goals and priorities to help you decide what you need to do and what can wait
• Stay connected and keep in touch with loved ones
• Talk to your healthcare provider about what specific steps you can take to decrease your stress levels

Get Help From A HealthCare Professional

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.