Mental Health Care is Healthcare

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Mental Health Awareness Month is a reminder that mental health is part of overall health. Many people struggle with stress, anxiety, depression, trauma, or substance use concerns, but still avoid asking for help. Some worry about being judged. Others think their problems are “not serious enough.” But mental health care is healthcare, and getting support early can make a big difference.

At NOAH, getting mental health support is easy. With our head-to-toe approach to care, NOAH’s providers work together as one team, helping patients easily connect to counseling, psychiatry, nutrition, medical, dental, and pharmacy services all in one place.

When to Ask for Help

Sometimes the signs that you may need support are easy to miss. Mental health concerns do not always look like sadness or emotional breakdowns. They can show up in everyday life and physical health.

Some common signs you or a loved one may benefit from mental health services include:

  • Feeling overwhelmed most days
  • Constant worry or anxiety
  • Trouble sleeping or sleeping too much
  • Feeling tired all the time
  • Changes in appetite or weight
  • Difficulty focusing
  • Pulling away from family or friends
  • Feeling irritable, angry, or hopeless
  • Using alcohol or substances more often to cope
  • Frequent headaches, stomach problems, or unexplained pain
  • Losing interest in activities you usually enjoy

How to Get Help

If these feelings or symptoms are affecting your daily life, work, relationships, or physical health, it may be time to ask for support. Start by talking with any member of your NOAH care team about a direct referral for counseling or psychiatry services. If you’re new to NOAH or don’t have an upcoming appointment, call our patient engagement center at 480-882-4545 or request an appointment online to get started. Your NOAH team will guide you to the right provider for your needs. If you need immediate support, call or text 988 to connect 24/7 with someone who can help.

What’s the difference?

  • Counseling, or talk therapy, focuses on behavioral, emotional, and social factors and can help people manage stress, improve relationships, cope with life changes, and feel healthier overall.
  • Psychiatry focuses on biological factors and uses tools like lab tests, medication, and other biological treatments to manage mood (depression, bipolar), anxiety (panic, OCD, PTSD), psychotic (schizophrenia), neurodevelopment and behavioral disorders (ADHD, autism).

This Mental Health Awareness Month, take time to check in with yourself and remember that asking for help is a healthy step. Mental health care is not only for people in crisis, it’s for everyone.

For more information and resources, visit mentalhealthmattersaz.org.

Tips for Coping With Anxiety

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Anxiety is the body’s natural response to stress. We all experience anxiety as a temporary, protective emotion to help us stay alert and cope with challenges. This response can be related to all sorts of things like starting a new job, going on a first date, parenting, public speaking, performing in front of a crowd, and even making a phone call. Since anxiety is the body’s way of helping us through situations, we can’t make it go away entirely but we can learn skills to make feelings associated with anxiety more manageable.

Anxiety Symptoms


Anxiety can cause both emotional and physical symptoms.

  • Physical: Rapid heart rate, sweating, trembling, shortness of breath, dizziness, and muscle tension.
  • Cognitive/Emotional: Constant worry, restlessness, irritability, and trouble concentrating.
  • Behavioral: Avoiding situations that trigger fear.

Coping Skills

  • Breathe Slowly and Deeply: Anxiety can cause you to breathe very quickly, which makes both the mental and physical symptoms of a panic attack or generalized anxiety even worse. When you start to feel panicky, take slow, deep breaths. To help regulate your breathing, try box breathing; inhale for four seconds, hold for four seconds, exhale for four seconds, and hold the empty breath for four seconds.
  • Stop and Think: When your thoughts start spinning out of control, tell yourself to stop. Organize your thoughts and decide what you need to do to get yourself calm again. This is a way to interrupt thoughts and refocus.
  • Think Positively: Push negative thoughts out of your mind and remind yourself that you are in control. Think about times when you’ve been able to manage situations successfully and reduce anxiety. Stay in the present moment.
  • Take a Break: It’s ok if you need to leave a situation. Step into the hallway, take a walk, or try again another day. If you need to drive, wait until your anxiety symptoms have improved. Don’t be afraid to ask for help.
  • Relax Your Muscles: Anxiety causes your entire body to tense up, so make a conscious effort to relax each muscle from your toes all the way up to your neck and face.
  • Get Physical: Exercise can combat stress and anxiety. It can also improve your overall health and immune system. Even a brisk walk can help.

Tips to Remember

  • Deep breaths
  • Self-care
  • Adequate sleep
  • Exercise
  • Talk to yourself
  • Acknowledge your feelings
  • Mindfulness
  • Cut back or eliminate caffeine/nicotine/alcohol
  • Stay present
  • Good nutrition
  • Muscle relaxation
  • Slow down
  • Picture your safe place
  • Close your eyes

Normal Anxiety vs. Anxiety Disorder

Some people experience anxiety in a way that is unhealthy, which is referred to as an anxiety disorder. While the tips provided here can help ease anxiety in the moment, people with anxiety disorder often experience overwhelming feelings that interfere with daily activities like work or relationships.

Common Types of Anxiety Disorders

  • Generalized Anxiety Disorder (GAD): Persistent, excessive worry about everyday things.
  • Social Anxiety Disorder: Intense fear of being judged or embarrassed in social situations.
  • Panic Disorder: Sudden, intense, and unexpected panic attacks.
  • Phobias: Irrational fear of specific objects or situations. 

Causes and Treatment

Anxiety disorders come from genetics, brain chemistry, and/or stressful life events and is highly treatable in both adults and children.

  • Counseling: Cognitive Behavioral Therapy (CBT) or other talk therapy methods can help determine what’s causing the anxious feelings and identify tools to reduce symptoms. Ongoing counseling sessions help patients learn how to use these tools in different situations to reduce or eliminate anxiety.
  • Medication: Antidepressants or anti-anxiety medications can be prescribed by a primary care or psychiatry provider.
  • Lifestyle Changes: Regular exercise, healthy diet, adequate sleep, and mindfulness techniques can make a huge difference. Meeting with a dietitian can be a great way to explore personalized diet and exercise options.

For more information on normal anxiety or anxiety disorder, schedule an appointment with your NOAH primary care provider to discuss symptoms, explore options, and develop a plan for recovery. Counseling and psychiatry services are available at NOAH for ages six and up.

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.

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 it 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 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.

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.

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. 

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.

Employee Health and Job Burnout

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Work can be a source of pride and excitement, a social network for meeting new people and engaging in like-minded conversations with colleagues. When an employees’ workload is maxed out, it can cause mental health challenges and if employees do not balance work and life effectively, they may become disengaged and less productive. Let’s talk about the importance of employee health and how little or no health maintenance in the workplace can cause job burnout.

What is Burnout?

Job burnout is a type of work-related stress causing physical or emotional exhaustion that also involves a sense of reduced accomplishment and a loss of personal identity. Some experts believe the term “burnout” could be caused by depression, however researchers suggest that personality traits and family life may also influence who develops job burnout. According to an Indeed.com study, 52% of people report feelings of burnout from work. Expecting to power through like nothing else is going on isn’t realistic. Did you know that nearly half of working adults were already feeling burned out before the COVID-19 pandemic began? Whatever the cause, job burnout can affect your physical and mental health. Being able to identify the symptoms is the key and then, seek help.

Symptoms

  • Finding it difficult to concentrate.
  • Lack of energy and productivity.
  • Being critical or cynical at work.
  • Change in sleep habits.
  • Loss of satisfaction from work accomplishments.
  • Being impatient with coworkers, customers, or patients.
  • Using drugs or alcohol to feel better.
  • Unexplained headaches.
  • Stomach or bowel problems.

Causes

Employee burnout is always around. It can come and go. But what everyone experienced during 2020 with the COVID-19 pandemic shifted employee stress and burnout to a whole new level.

There isn’t one sole reason burnout may occur – various other factors can contribute and increase the level in which you may experience burnout such as:

  • Work-life imbalance. If your job takes up too much of your time and effort and you don’t have energy to spend with your family and friends, you might burn out quickly.
  • Lack of control. If you are not part of the team and your voice and ideas are not heard, this affects your ability to participate and therefore you may reduce your productivity. Being micromanaged in areas related to your schedule, assignments or workload — could lead to job burnout. So could a lack of necessary resources you need to do your work. If you do not have adequate tools to effectively complete daily tasks, you are less likely to engage and may experience work-related stress.
  • Unclear job expectations. If you’re unclear about your role and job duties or what your supervisor or others expect from you, you’re not likely to feel comfortable at work. This can affect your overall job performance.
  • Dysfunctional workplace dynamics. If your boss micromanages you or you feel intimidated by leadership, this can contribute to job stress. Being undermined can also affect the way in which you work, possibly leaving you confused or less confident in completing daily tasks, unsure of whether you are doing your job ‘right’ or not.
  • Extremes of activity. Monotony in the workplace where you just plug away at your desk doing the same thing over and over can lead to fatigue in the workplace. Over time, this can create job burnout and in some cases, depression. If your environment is chaotic and ever-changing where you need a constant burst of energy just to remain focused — it can lead to fatigue and job burnout.
  • Lack of social support. If you find yourself feeling isolated at work or in your personal life, you might feel more stressed. After a period of time, this could impact your productivity and lead to burnout.

Additional risk-factors such as working long hours, experiencing a consistent heavy workload with little control or ability to ask for help can not only cause job burnout, but it can affect job performance and decrease productivity. Unaddressed job burnout can cause:

  1. Fatigue, sadness, or anger.
  2. Excessive stress which can lead to health-related issues such as: vulnerability to illness like heart disease, type 2 diabetes and depression.
  3. Alcohol or substance misuse.

How to take action

The first step is to evaluate your situation and make a list of what it is that needs to be changed in order to decrease job burnout. Schedule some time with your supervisor. Review your list and work together to change expectations or reach compromises that clarify your role and priorities so that you are successful and confident in your position. Next, seek support from co-workers, friends, or loved ones. Sometimes talking about your work environment helps to flush out areas of concern that you may not even know existed but that were causing work-related stress and burnout. Lastly, focus on you, outside of the workplace by trying some of the following tips to help reduce stress:

  1. Exercise. Try signing up for a yoga or tai chi class. The goal is to increase your level of movement by spending at least 30 minutes per day taking part in some sort of physical activity that allows your mind and body to focus on your well-being.
  2. Mindfulness. Focus on your breath flow and be aware of what you’re sensing and feeling without interpretation or judgment. At work you may try to face situations with openness and patience, and try not to judge.
  3. Sleep. Develop a routine where you are getting up and going to bed as close to the same times each day. Create a space that is inviting in your bedroom so that when it is time to sleep, your body and mind can easily relax. Try not to use electronic devices before bed, instead read a calming and mindful book or spend a few minutes stretching and practice deep breathing.
  4. Diet. According to the Sleep Foundation, most experts recommend eating two to four hours before bedtime. The body takes quite a bit of time to properly digest a meal. People who eat well ahead of bedtime have a better chance of digesting their food which can reduce their risk of poor sleep. Foods to avoid before sleep include:
    • Spicy foods 
    • Foods high in fat
    • Acidic foods
    • Caffeinated beverages
    • Alcohol 

If you are currently struggling in the workplace and believe you are experiencing job burnout, talk to a doctor or a mental health provider about your options.

National Youth Suicide Prevention Week

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Did you know suicide is the second leading cause of death for individuals ages 10-24? Youth suicide statistics cannot be ignored as they have greatly increased over the last decade. Ten teenagers out of 100,000 decide to commit suicide. Females attempt suicide at a rate of nearly 3-times that of males. However, males die by suicide at a rate of nearly 3-times that of females. Suicide prevention is a critical health topic for young people in the U.S.

Who is at high risk for suicide?

Adverse Childhood Experiences (also known as ACES) can include neglect, abuse, experiencing violence, substance abuse, divorce, incarceration of a family member, or poverty. Experiencing ACES has been shown to negatively affect physical and mental health over time and can occur across generations. This is particularly troublesome for youth who have had limited access to healthcare. Youth who have one or more ACES are at higher risk for suicide. Native Americans and Alaskan Indians have the highest rates of suicide by ethnic group.

What are the warning signs?

It is not always possible to recognize the warning signs in those thinking about suicide. Some common signs to watch for include: 

  • Talking or writing about death
  • Expressing hopelessness about the future
  • Withdrawing from family or friends
  • Increased drug/alcohol use
  • Giving away personal possessions
  • Engaging in self-harming behaviors
  • Participating in dangerous activities
  • Significant change in mood or behavior

How to support someone who is experiencing suicidal thoughts:

  1. Talk with them about their suicidal thoughts as it can help them process their emotions. 
  2. Try to acknowledge their feelings, fears, sadness, or pain.
  3. Provide reassurance but do not dismiss the problem. You may ask if they are thinking about hurting themselves or taking their own life, and if they have a plan.
  4. Be sure the person does not have access to any lethal weapons or medications and immediately inform adults or caregivers. 
  5. Try to avoid panicking or offering too much advice. 
  6. Provide contact information for the crisis line(s) and assist them to call if necessary. 

Professionals like the counselors or psychiatrists at NOAH are great resources for ongoing support and safety planning.

If you or someone you know is experiencing a crisis, reach out to one of the following resources for help:

  • National Suicide Prevention Lifeline: Call, text, or chat: 988
  • Crisis Text Line: text HOME to 741741
  • Maricopa County Crisis Line: 800-631-1314
  • Teen Life Line: Call or text 602-248-TEEN (8336)

Should I Enroll in Counseling?

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Whether it’s on television, in the movies, or on social media, only ‘certain people’ are seen meeting with a mental health professional. This has led many to think that you have to experience some kind of crisis, be on the edge of a breakdown, or feel like “a crazy person,” to get yourself into counseling but that isn’t always the case. Counseling is not just for those extreme cases. In fact, meeting with a counselor regularly can help develop good mental health habits. Reaching out for help does not have to be a last resort. One of the best ways to maintain your mental health is to find a professional provider that specializes in areas you would benefit from. The question of whether or not you should enroll in counseling is a decision based on how you are feeling at the moment. What signs should you pay attention to that might encourage you to make that call and schedule an appointment with a counselor?

Here are five common signs that might help you decide if you should enroll in counseling.

  1. Feeling “not yourself.” We all have times where our mood is “off,” and we turn to things that help us feel better but when we begin to think, “this isn’t like me,” you may need to take a closer look. Sometimes we feel sad, angry or annoyed with things that happen but when it gets to a point where you conclude that this is out of your ordinary, it could be something more than just everyday emotions.
  2. You can’t do the things you like to do. Having hobbies or activities that you love to do can be a great way to balance your mental health, but it is important to look for signs that the way you are feeling is making it difficult or impossible to do them anymore. Again, if it is unlike you and you find it more and more difficult to get out, have fun or be social then you should reach out to get screened or assessed for possible mental health concerns.
  3. Using drugs, alcohol, food or sex to feel better. Just like having hobbies that can help us feel better, sometimes we engage in unhealthy habits to do the same thing and that is never a good idea. If you find yourself using drugs, alcohol, food or sex to feel better, have the desire to cut back, or it is impacting your daily life then beginning counseling could be helpful to make sure you reduce the long term negative effects.
  4. You’ve lost someone or something important to you. Perhaps your family or culture has certain rituals, traditions or expectations when it comes to the death of a loved one. Human beings adapt very well and sometimes your natural support system are all you need to get through loss, but other times, it could be a good idea to reach out for counseling for support with adjusting to the unexpected change. Remember, loss isn’t just about death. It could be a separation or break up, moving, or losing your job.
  5. Something emotionally distressing has happened. This can be any event that you thought was awful, scary or threatening like an accident, injury, sudden death, abuse, violence, and/or a natural disaster. Experiencing events like these are linked to a higher risk of substance use, chronic health problems, and mental health disorders like depression or anxiety. The sooner you reach out for help to get through events like these the better you will be, but remember it is never too late.

If you are experiencing any of these signs, our expert counseling team at NOAH is here to help. The most important thing to remember is that counseling is for anyone. At NOAH we are trying to stop the stigma that counseling is only for severe situations. Talking to a mental health professional regularly is like going to the gym for your mind. Having someone that you trust, that has professional exerience, and is there for you when you need them is a great feeling. Once you go to counseling a few times, you may begin to notice a positive difference in your mood or even a desire to do the things you once used to love to do.

As always, if you, or anyone has thoughts or feelings of wanting to hurt themselves please reach out as quickly as you can. Remember, through reaching out for help you are just taking care of your mental health, and taking care of your mental health is just as essential as taking care of your physical health. Call 480-882-4545 to schedule an appointment with a NOAH provider today.

Call or text 988 if you are in distress. The 988 Suicide and Crisis Lifeline is available 24/7 and is free to anyone experiencing crisis.

What to Know About Depression in Women and How to Get Help

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May is Mental Health Awareness Month, but that’s not all, it’s also the month that we celebrate Mother’s Day. Women of the world that care for children get one day to celebrate their efforts in raising the next generation but in all honesty, women deserve so much more. To care for others, you must care for yourself. The National Institute of Mental Health (NIMH) notes that depression is more common among women than men. This may be due to biological and hormonal factors that are different in women.

Sadness is a normal reaction when life gets tough. Usually, these feelings go away. Depression, however, is real and considered a medical condition. So, what are the symptoms?

What to look for?

  • Persistent sadness.
  • Anxiety that won’t go away.
  • Feelings of worthlessness, helplessness, and hopelessness.
  • Appetite changes such as weight loss/weight gain.
  • Fatigue.
  • Thoughts of suicide or suicide attempts.
  • Difficulty concentrating, remembering, or making sound decisions.
  • Physical symptoms such as headaches, chronic aches/pain, or digestive issues.

This Mother’s Day is a perfect time to highlight the importance of proper mental health in women. Let’s start by getting help. There are a few ways to ease the symptoms of depression on your own. Changing your lifestyle can have a positive impact on your mood. This isn’t easy and quite frankly, it’s not something that can be done for two or three weeks until you feel better and then go back to old habits. So how can you change your lifestyle for good?

Tips to Aid in Depression Treatment at Home

  • Exercise – this may improve your mood and reduce aches/pain.
  • Sleep – go to bed and get up at the same time each day.
  • Diet – cut out junk like sugar, fat, and processed foods and focus on the basics like whole grains, lean meats/fish, and fruits and vegetables.
  • Sunlight – spend some time outdoors.
  • Time Out – yes that’s right! This is not just for kiddos; adults need time away from everything too. Even as little as 15 minutes per day can be helpful. Use this time to mindfully breathe, meditate, or stretch.

How to Get Help

These are just a few tips to help combat depression in women. If you or someone you know needs immediate help, call/text the National Suicide & Crisis hotline at 988. Treatment for mental illness starts with your primary care provider. Our Behavioral Health Counselors are available to talk in-person or via video call. The first step is to schedule an appointment to discuss your concerns and ask for help. Let’s celebrate Mother’s Day all year long by creating a healthy lifestyle and sticking to it each day. Don’t let depression get you down, ask for help!