Take Care of Your Mental Health This Holiday Season

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The holidays can bring joy, but it can also be a difficult time for many. It’s important to consider the impact the holidays may have on your mental health.

Many people find difficulties navigating the ups and downs of the season. This may be due to the loss of a loved one, inability to gather as a family, or financial difficulties among other things. All the while, they are planning, attending, and engaging in activities such as work parties and family gatherings. However, taking time to focus on the things you can do may help shift your focus.

Acknowledge Your Feelings

People face a lot of emotions during the holidays. This can be from not having family, having lost loved ones, living far away, or feeling overwhelmed by all the expectations and demands of the season. We should expect these feelings in ourselves and others.

Don’t avoid these feelings, recognize them. We can also expect these feelings to come in waves. The first wave will probably be the biggest, emotionally, and then it can become more manageable from there.

The important thing is to know yourself and expect some ups and downs. But the second most important thing to remember is that it’s best to embrace the feelings and work through them rather than trying to stop these feelings altogether.

Take Action

Knowing yourself is key to the entire process of mental and emotional health during the holidays and throughout the year. Try to understand your triggers – something that can make you feel sad, angry, overwhelmed – and be prepared.

The next step is to have coping skills, or actions you take to deal with the highs and lows. These skills will be a big part of working through things as they happen, even more so to help with holidays and mental health. Some coping skills can include:

  • Talking to someone
  • Making a list
  • Doing deep breathing exercises
  • Going for a walk
  • Or writing in a journal

Adjust your expectations for the season to fit your current reality. By letting go of perfection and embracing what’s possible, you may find new ways to experience the holidays.

It’s Okay to Feel Lonely

Loneliness is common during the holidays, but it doesn’t have to define your experience. 

Dealing with this can happen in a few ways.

  1. Throw out the idea of “should”: For example, don’t continually think or say “I should be able to be with my family” or “I should be going on a trip”. It’s fine, and even good, to mourn a lost holiday or celebration with people you care about, but then take those options out. Think about what you can do and focus on that this year.
  2. Change your expectations: This is a good rule any time of year. We set high expectations of ourselves and of the holidays, which can lead to disappointment. Re-think or lower your expectations to something more realistic.
  3. Use this opportunity to help others who may also be facing loneliness: Reaching out to someone else—whether it’s a neighbor, an isolated relative, or a friend—can create meaningful connections and help both of you feel supported. Small acts of kindness can have a big impact, especially during this season.

Know When to Ask for Help

We believe in prevention in healthcare, whether it is physical health or mental health. If holiday stress becomes overwhelming, or if you notice changes in mood, behavior, or interest in yourself or a loved one, it may be time to seek professional support. NOAH’s counselors and psychiatrists are here to help you navigate these challenges and improve your mental well-being.

Find Ways to Enjoy the Season

Now that we are ready to adjust our expectations, embrace the emotions of the season, and know what to expect, we can find new ways to celebrate the season safely for our mental health.

Make your plans – If you want to do a video call with multiple family members, make those arrangements. Remember that some people may not have reliable WiFi or be comfortable using certain technologies so plan accordingly. Making phone calls to loved ones and sending cards are ways to share the season with people you care about.

Remember to also be thankful and show gratitude, which is helpful to your mental and emotional health all year. Showing gratitude to your family, friends, coworkers, neighbors, and even strangers can have a ripple effect. So, hold the door open, smile, give a compliment, or make small talk with the cashier, and you will brighten many people’s day in the process.

For additional help, request an appointment here. Our expert providers are ready to offer you the support and care you may need during this holiday season.

Raise Your Domestic Violence Awareness

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Domestic violence impacts millions of men and women every year. The more we know about identifying possible victims and offering support, the more individuals and families will get the help they deserve. Approximately one in four women and one in 10 men will experience domestic violence in their lives.

The Truth About Identifying Victims

The true nature of domestic violence makes it difficult to identify. Victims are often scared and shamed by their perpetrator, and they are hesitant to come forward. Knowing how to identify the signs of domestic violence could someday help save someone’s life. 

  • Physical signs such as bruises, cuts, or other marks on the victim’s body are a big indicator, these are often hidden with clothing or makeup, or by creating an untrue story of the origin of the injury.
  • Emotional signs like fear, low self-esteem, timidity, depressed mood, substance abuse, isolation and others are important to notice.

There can be other signs, but in general, noticing some of the above are strong indicators, especially if behavior changes.

How You Can Help

Many people still view domestic violence as a private family matter, but it isn’t. It is a public health and social issue that impacts the safety of the community.

If you believe someone is experiencing domestic violence in a relationship, there are ways to help. How you approach helping is very important because it can mean the safety of everyone involved.

You can help by:

  • providing emotional support for the victim by listening to and reassuring them that they do not deserve to be abused
  • letting the victim know that you worry for their health and safety
  • offering resources that can help them get out of the relationship
  • NEVER confronting the perpetrator
  • suggesting that the victim remove weapons from the home such as firearms, knives, etc.
  • helping the victim create a Safety Plan (see more details below)

A Safety Plan should include:

  • hidden bag packed with essentials like ID, money, car keys, etc. in case they have to leave quickly
  • list of numbers for hospitals, shelters, hotlines, and other community resources
  • a safe space for the victim (and possibly children) to go with other family, friends, or a shelter

If you see that a victim is in immediate danger, call 911. And if you are the victim of domestic abuse, there are resources and many professionals, like our team at NOAH, who can listen and provide resources to help.  

Domestic violence resources:

Breast Cancer Awareness Month is More Than Pink

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Breast cancer awareness is often symbolized by the color pink throughout October, but at NOAH, we believe it’s important to go beyond the symbol. We want you and your loved ones to be fully informed about breast cancer—understanding the risks, recognizing the signs and symptoms, and knowing about diagnosis, treatment options, and more. NOAH is here to support you every step of the way.

Breast Cancer Awareness Fast Facts:

  • Breast cancer occurs almost entirely in women, but according to the American Cancer Society, men can get breast cancer too.
  • Breast cancer is often (though not always) detected by a lump in the breast. However, most lumps in the breast are benign (not cancerous), but ALL lumps should be checked by your provider.
  • There are different kinds of breast cancer that start in different areas of the breast.
  • Alcohol increases the risk of developing breast cancer. An average of 1 drink per day increases risk by 7-10% while 2 to 3 drinks per day increases risk by 20%!
  • Being physically active and maintaining a healthy weight are the best things to do to prevent breast cancer. This is especially true for women after menopause.
  • Mammograms and breast ultrasounds are the most commonly used, and the most effective screening tool available to detect breast cancer early.
  • There is little to no benefit of doing self-breast exams or clinical breast exams, but women should still be alert and see a provider if anything looks or feels different.

Treatments for breast cancer will vary depending on the type of breast cancer and when it is diagnosed. At NOAH, we want to work with you to keep a healthy lifestyle, focus on prevention, answer any questions you have, support you through a diagnosis, and help you during treatment.

To learn more about breast cancer risks, types, treatments, and more, check out the American Cancer Society’s Breast Cancer section. To talk with your NOAH provider about any questions you have, request an appointment today.

Are Politics Stressing You Out?

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In our increasingly connected world, political conversations can quickly become overwhelming, leading to heightened stress or anxiety. In fact, a February 2024 Pew poll found that 65% of U.S. adults always or often felt exhausted by politics. Whether it’s the constant news updates or discussions with loved ones, it’s crucial to recognize how politics can affect your mental health and find effective ways to manage that stress.

Recognize Your Limits

Engaging with political news and conversations is important, but too much exposure can lead to heightened stress. Be mindful of how much time you spend reading or watching political content. Consider limiting the time you spend on social media or watching the news each day to avoid information overload.

Focus on What You Can Control

Political outcomes can sometimes feel out of our hands, and focusing on things beyond our control can amplify stress. Try to focus on areas where you can make a small yet mighty impact, whether that’s voting, engaging in community service, or having respectful discussions. Shifting your energy toward productive actions helps reduce feelings of helplessness.

Practice Self-Care and Mindfulness

Taking care of your mental health is critical, especially when external stressors are high. Engage in grounding exercises like meditation, deep breathing, or taking regular breaks to relax. Self-care can also involve spending time outdoors, enjoying hobbies, or simply taking a few moments each day to disconnect from political content.

By setting healthy boundaries, focusing on what you can control, and practicing mindfulness, you can navigate political discussions with less stress and a more balanced outlook. For more resources and tips on managing your mental health, visit our Mental Health Matters website. Remember, managing your mental health should always come first! If you need additional support, consider scheduling an appointment with one of NOAH’s compassionate counselors to help guide you through challenging times.

September is National Suicide Prevention Awareness Month

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Call, text, or chat the National Suicide Prevention Lifeline at 988 or 988lifeline.org if you or a loved one are experiencing thoughts of suicide.

According to the National Alliance for Mental Illness (NAMI), one in five individuals in the United States suffers from mental illness.  Yet, despite how common it is to suffer from this illness, many people feel uncomfortable reaching out for help. Medical providers see many patients struggling to deal with depression, anxiety, and mood disorders. It is important to see this topic more openly discussed in families and communities.

Mental Health Background

There is no shame around being diagnosed or treated for a mental health condition. There are more than 51 million U.S. adults living with a mental illness, so these individuals are not alone.

Our brains are an important part of our body, and we often forget that it plays a key role in our everyday health. Our brain controls our emotions, and those emotions can impact physical health. People with a serious mental illness are at an increased risk for chronic diseases, metabolic, and cardiac conditions.

Suicide Awareness – Signs and Symptoms

Our emotions can be so strong that they disrupt our daily lives. Sometimes this makes life seem very overwhelming. Someone struggling with their emotions might start to have feelings of worthlessness or start to wish they didn’t exist. When these overwhelming emotions snowball, the person can feel so trapped that they think there is no way out. This can lead to thoughts of ending their own life.

It is important for both the individual experiencing these thoughts and feelings, and those around them to know the warning signs of suicide and act on ways to help. Learn about suicide awareness now to save a life.

If you or someone you know is experiencing a mental health crisis, call, text or chat the National Suicide Prevention Lifeline.

For non-urgent needs, consider scheduling an appointment with a NOAH counselor. You can also visit our Mental Health Matters website for additional tools and information to help you or a loved one through challenging times. 

Seasonal Affective Disorder in the Sunshine? You Bet!

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Seasonal Affective Disorder (SAD) is a type of depression that happens or changes with the season, with symptoms lasting 4-5 months every year. And while many people associate SAD with dark, cold, winter months, people living in sunny Central Arizona can and do suffer from SAD just like everyone else, but ours usually happens when temperatures heat up.

Get ready! Things are about to heat up—but probably not your mood. 

Desert dwellers, like residents in the Valley of the Sun, tend to thrive in the winter months engaging in time outdoors. However, when summer months come, the extreme heat and sun can take a toll on our bodies and our mood. Millions of Americans suffer from SAD but may not recognize the have the condition.

Seasonal Affective Disorder Symptoms

Symptoms may differ based on season and for summer Seasonal Affective Disorder, symptoms may include:

  • Trouble sleeping
  • Poor appetite
  • Restlessness
  • Irritability
  • Anxiety

To read more about symptoms, visit the National Institutes of Mental Health on Seasonal Affective Disorder. Additionally, if you already have depression or anxiety, this seasonal change could worsen your symptoms.  

Since the timing of SAD is predictable with the seasons, you may be able to get ahead of by doing preventative care to help with symptoms. Ways to reduce or help symptoms can include talking with your NOAH primary care provider, a counselor, a nutritionist, or a psychiatric provider. One of the best things you and your counselor or other provider can help you with is developing coping skills and understanding the signs and symptoms that may be helpful to jump start your seasonal self-care routine.

For most people, staying cool, regular physical activity, adequate sleep, and socialization can reduce symptoms.

Parenting Takes Practice

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By Kristina Ward, LMFT | Counseling

Media often gives the impression that having children and parenting are natural gifts give to all good parents.

It is NOT!

Parenting is like any other skill. New parents must learn and practice these skills. Sometimes, this practice is easy. But when special circumstances arise, such as ADHD in a 5-year-old, anger in a 4-year-old, or even just managing a little girl with long, thick hair, parenting can become as challenging as an episode of “Fear Factor.”

Learning parenting skills is not only good for the child but also crucial for the parent. Developing healthy parenting skills improves the parent’s confidence, self-esteem, self-worth, and trust in other relationships. The use of healthy parenting skills fosters positive interactions between parent and child, which, in turn, boosts the child’s self-esteem and confidence.

Five Parenting Skills to Develop

1. Show Appreciation

When your child does something noteworthy, express your appreciation. More than just saying, “Thanks for helping with the groceries,” also recognize qualities like humor, compassion, or simply getting up on time. For instance, “Dude, you’re alive! I love it when I get to have breakfast with you in the morning before we need to leave.” You might be met with an eyeroll, but a connection is made.

2. Establish Clear Boundaries and Clear Consequences

Create clear rules and expectations appropriate for the developmental age and stage. How do we set rules? And expectations? Define unacceptable behaviors clearly and link them to specific rules. Address the rule when the behavior occurs. For example, if a child hits another person, establish the rule “No Hitting” and enforce consequences such as timeout (short-term restriction), removal from play, or grounding (long-term restriction).

3. Practice Empathy

Empathy, understanding another’s feelings and experiences, is a learned skill. Model empathetic behavior in interactions. For example, a father might say, “You seem upset today, want to talk about it?” Acknowledging feelings without reacting to negative tones encourages open dialogue.

Sometimes, modeling the behavior we want to see in our children involves discussing it. For instance, when Mom comes home from work and goes straight to bed without making dinner, her son remarks, “Mom didn’t even make dinner for us.” In response, Dad suggests, “Let’s prepare dinner together for the family. You can bring some to Mom when it’s ready, so she can rest and still have dinner.”

4. Connection, Connection, Connection!

Just like friendships, the relationship between the parent and child is fostered with emotional connection. Validate your child’s emotions by naming and acknowledging them. “Are you feeling anger alone, or is there some frustration in that anger too? I’d be feeling frustrated and angry right now.” Stay connected throughout the week, even if you work odd hours, with simple gestures like leaving notes of encouragement such as “Good luck on your math test today!” 

5. Teach Autonomy and Independence

Autonomy starts during toddlerhood and continues throughout adolescence and into adulthood. Parents can offer opportunities for healthy autonomy by offering choices, “Would you like to wear the pink top or the yellow top?” Respect your child’s opinions and emotions, and guide them through challenges to build problem-solving skills.

BONUS: Unconditional Love

Unconditional love is the love we feel no matter the child’s accomplishments, mistakes, or behavior. The child knows that he or she doesn’t have to do anything to be loved. Unconditional love doesn’t mean the child doesn’t have boundaries, expectations, and consequences. Unconditional love means: “Even when Mom is mad at something I did, I know that Mom still loves me.”

Parenting is a skill learned through experience and reflection. Seek support if you feel overwhelmed; you’re not alone. NAOH’s counseling team can provide more helpful parenting tips or be a listening ear during challenging times. Schedule an appointment here.

June is LGBTQ+ Pride Month

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By Andres Jaramillo, LPC | Counselor

During the month of June, you may see more color around your workplace or community as the rainbow flag flies in windows, porches, stores, and on websites. The reason? It’s Pride Month!

June is LGBTQ+ Pride Month

June was first officially declared Lesbian, Gay, Bisexual, Transgender, and Queer (LGBTQ+) Pride Month by President Clinton in 1999. However, the roots of this celebration are deeply woven into the fabric of American history, dating back to the 1960s and earlier when courageous and thoughtful LGBTQ+ individuals stood up to raids, rejection, and harassment, paving the way for acceptance and love.

For some, Pride Month is symbolized by rainbow flags, festivals, and parades held worldwide—a chance for the LGBTQ+ community and allies to come together and celebrate historical progress. However, Pride Month and the movement that began decades ago carry a much more profound message.

The Deeper Meaning Behind Pride

When individuals are perceived or feel “not normal” due to their sexual orientation or gender identity, the risks of emotional distress, mental health issues, and even suicide increase. LGBTQ+ youth contemplate suicide at nearly three times the rate of their heterosexual peers and are at higher risk due to mistreatment and societal stigma. In fact, according to a survey conducted by The Trevor Project, in the last year 41% of LGBTQ+ youth seriously contemplated suicide.

Research by GLAAD indicates that support for equal rights for LGBTQ+ individuals by non-LGBTQ+ people is now at an all-time high of 84%, up five percentage points from 2021. Additional studies show that while acceptance is growing, the need to continue educating society as a whole is critical with 55% of non-LGBTQ+ Americans stating they do not understand the dimensions of the LGBTQ community or how to describe its members.

We must challenge the traditional ideas of “normal” for the well-being of our family, friends, and neighbors. A 2023 Gallup poll shows that 7.2% of U.S. adults, or about 18 million people, identify as LGBTQ+. Chances are, someone around you is part of this community, and Pride Month reminds us of the role we play in their lives. What is normal is choosing to stand by someone’s side and being there for support. Supporting someone positively impacts their emotional, mental, and physical well-being.

Everyone faces hardships—at work, in family or relationships, with friends, or within themselves. We all understand that feeling loved and supported gives us more courage, confidence, and resilience to face life’s challenges. It is normal to stand together and support our LGBTQ+ family, friends, and neighbors. After all, we’re all just trying to live our best lives.

Happy Pride!

If you or someone you know is struggling with mental or emotional health, consider talking with one of NOAH’s counselors or psychiatrists for help. Contact us for an appointment today.

You Are Not Alone

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By Eleni Loisi, Behavioral Health Specialist

Postpartum Depression (PPD) is a common experience for women following childbirth, typically occurring within six weeks after delivery, with statistics indicating one in seven women may develop PPD. It is common to experience what is known as “baby blues” after giving birth, characterized by mood fluctuations from happiness and joy to sadness and bouts of crying. Over the first two weeks after delivery, the baby blues tend to decrease. More concerning, there is Post-Partum Psychosis: hallucinations or delusions that may cause suicidal or homicidal thoughts.

Simply put, women undergo hormonal, physical, emotional, and psychological changes after childbirth, which can be challenging, exhausting, and even traumatic for some. Let’s explore the risk factors, symptoms, stigmas, and treatment/resources for PPD.

Risk Factors

  • Psychological: history of sexual abuse, history of depression and anxiety, premenstrual syndrome, and a negative attitude towards baby’s gender. 
  • Obstetrics: high-risk pregnancy, emergency cesarean-section (c-section), hospitalization(s) during pregnancy, meconium passage (baby’s first poop while still in the womb), umbilical cord prolapse (when the umbilical cord exits the cervix before the baby), premature, low birth weight, and low hemoglobin. 
  • Social: lack of social support, domestic violence (physical, emotional/verbal, and sexual), and smoking during pregnancy. 
  • Lifestyle: eating habits, lack of sleep, and lack of physical exercise. 

PPD Symptoms

  • Depressed mood
  • Loss of interest or pleasure in things
  • Insomnia or hypersomnia
  • Moving or speaking slower than usual
  • Agitation/irritability
  • Worthlessness or guilt
  • Fatigue and loss of energy
  • Suicidal ideation or attempt and thoughts of death
  • Trouble concentrating
  • Indecisiveness
  • Changes in weight or appetite 
  • Psychotic features: hearing or seeing things that others do not

Postpartum Psychosis

Postpartum Psychosis (PPP) happens after giving birth, like PPD, however this condition affects your sense of reality. There are three types of PPP: The depressive type is the most common and most dangerous, the manic is the next most common type, and lastly the mixed/atypical is the least common.  

Depressive PPP Symptoms

  • Feeling anxious or panic
  • Delusions or hallucinations
  • Feeling guilty
  • Loss of appetite
  • Less interest or pleasure in things
  • Thoughts of harming self or baby 

Manic PPP Symptoms

  • Irritable/agitation
  • Talking more than usual and/or faster
  • Behaving more aggressively or disruptive
  • No need for sleep (not sleeping)
  • Delusions of greatness (believing your child is a religious figure)

Mixed/Atypical PPP Symptoms

  • Speaking or acting in a disorganized way
  • Seeming disoriented or confused
  • Hallucinations or delusions
  • Saying or doing inappropriate things
  • Not speaking at all (catatonia) 

The Stigma

Statistics show that about 50% of new mothers with PPD go undiagnosed due to issues with privacy and not wanting to disclose these issues with family members. As a mother, there are a lot of responsibilities put on us, including expectations of what a “good mother” is or should be. It’s difficult for mothers to express themselves and ask for help, in fear of being judged, invalidated, and even fear of losing their children.

Having a lack of support can also play a big factor. If a mother lacks social support and is fearful to turn to her doctor, she may feel isolated and overwhelmed. These feelings are entirely normal, and it’s crucial to recognize that every mother experiences them at some point. Remember, you are not alone, and it’s perfectly acceptable to ask for help. One of the most valuable pieces of advice for new mothers is to prioritize self-care and take breaks when needed. It’s okay to step away for a few moments to collect yourself, even if your baby is crying. Taking care of your well-being is important for both you and your baby’s health and happiness. 

Treatment and Resources for PPD

If you feel like hurting yourself or your baby, please put your baby in a safe space, go to a different space, and dial 988 or 911 immediately.

 

Mental Health: Types of Treatment

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People are more comfortable seeking help for emotional challenges than ever before. Fortunately, as the demand for mental health services has grown, so have the available options, with telehealth significantly increasing access to these services.

Knowing that help is available provides hope, but important questions like “Where do I go?” and “What kind of services do I need?” still arise. We’re here to assist you in finding the answers.

Here are the main types of treatment currently available in mental health: 

  • Outpatient Mental Health Treatment:

This is the most traditional level of care where individuals meet with a mental health provider either for psychiatric care and/or counseling services.  Patients meet anywhere from once a week, once a month, or as needed for care.  Outpatient treatment can include services like general mental health for adults, children, and groups; people with serious mental illnesses; specific programs for conditions like substance abuse and eating disorders. Treatment usually starts with a full assessment and creating an individualized treatment plan. This ensures someone gets the proper treatment and level of care.  Depending on the treatment setting, services could include mental health counseling, medication management, case management, and group therapy. 

  • Outpatient Intensive Programs:

Outpatient Intensive Program (IOP) usually refers to types of rehabilitation for individuals who suffer from addiction problems. But IOP can also help people who are facing different types of conditions like eating disorders and depression. This level of care allows people to continue an intensive treatment – typically between three to five days a week – while allowing them to go home, maintain a job, or engage in educational activities in-between treatments. IOP treatment includes group therapy often combined with individual counseling, case management, psychiatric care, and support groups.

  • Residential Mental Health Treatment:

This level of care focuses on a specific type of treatment for mental health. Some centers specialize in long term substance abuse programs while others may provide an intensive treatment for eating disorders.  These programs provide intensive treatment usually for 30 to 90 days and will help individuals learn skills for long term recovery.

  • Psychiatric Hospitalization or Inpatient Care:

This type of care and treatment is for individuals who might be experiencing severe emotional distress to the level of requiring close monitoring. Hospitalization or inpatient care can also be used to continually evaluate and properly diagnose people who need help with mood stabilization and medication adjustment.  Psychiatric hospitalization can be brief, typically 3 to 14 days. After that, the patient will get an evaluation and referral to a long-term level of care, IOP, or outpatient services.

No matter who you are or what you are going through, there is a treatment program and level of care that is right for you. Beyond what is listed above, there are also:

  • 24-hour crisis providers
  • Suicide prevention programs
  • Short-term or long-term residential programs for children with behavioral health conditions
  • Vocational rehabilitation programs for adults and adolescents
  • Different levels of care for substance addiction and eating disorders
  • Referrals to 12-step programs, support groups, and alternative treatments

For more information about treatment options, take a look at this helpful guide. Life will have challenges. Some days and life experiences will be more difficult than others. But now you know there are programs and support to help you overcome these challenges.