Tag Archive for: mental health

Physical and Mental Benefits of Being Kind

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By Jessica Heintz, DO

In a world focused on getting ahead and moving faster, perhaps the solution to many problems is to simply slow down and be nice to someone – including ourselves! Kindness is a trait that everyone is capable of but far fewer demonstrate. At the same time, people stop and take notice when they see a truly kind act demonstrated by another. Described as a “habit of giving,” kindness can produce physical, social, and psychological benefits. It puts a smile on our faces while at the same time making the world a better, brighter place. Learn about the “why” and “how” of practicing kindness in our everyday lives.

 “There are three ways to ultimate success: The first way is to be kind. The second way is to be kind. The third way is to be kind.” 

Mr. Rogers

The physical and mental benefits of kindness are tangible. Kind actions signal our brains to release the natural chemicals of serotonin and dopamine. Essentially, these are the “feel good” hormones. When they are low, people can experience symptoms of anxiety and depression. Helping increase the levels of serotonin and dopamine by practicing kindness can help lessen these feelings and create a “helper’s high”. Positive emotions can subsequently help reduce stress. Depending on the action, kindness can even encourage physical activity. Raking your neighbor’s leaves will not only make your neighbor smile, but it will also help you burn a few extra calories!

Kindness produces psychological benefits as well. Practicing kindness often provides perspective on life and distracts us from our own problems. It helps foster gratitude, empathy, and compassion in our minds and hearts. Kindness helps form a positive and supportive environment as well as bonds with others, thus reducing isolation and loneliness. For those struggling with mental health, as many of us do, this is an invaluable part of any mental health recovery journey. Finally, kindness allows us to engage in meaningful activities, and it can provide a sense of purpose and context in the world.

How can you start to develop this habit of giving in in your own life? It is easy. Start with yourself, then move on to others. We cannot give of ourselves if there is no excess to draw from. Always begin with self care and being kind to yourself. Do something you enjoy and learn to set limits in your life. Keep a gratitude journal, take a bubble bath, practice your golf game, watch the sunset, exercise, enjoy a glass of good wine, sleep in late (or at the very least, go to bed early). Then, try to be kind to others. The opportunities are endless. You can volunteer, mentor, or become involved in supporting a charitable cause. Practice random acts of kindness by holding a door for someone, buying a stranger’s coffee, or even simply making eye contact with another person and smiling as they walk by.

These sorts of actions may seem trickier to do in our current COVID world, but I challenge you to get creative. Write a letter to a friend, call a grandparent, leave snacks out for delivery drivers, or cook a meal for a neighbor in need to drop off at the door. Kindness to animals counts too – consider taking your dog for an extra walk. Remember, it is the intention behind an action that matters rather than the size of the gesture. When the world slowly emerges from COVID quarantine, refocusing on the value of connection to and interaction with our fellow man through kindness cannot be understated- even if it is from 6 feet apart! It feels good to do good. Now, go out and be kind!

PTSD Awareness Month

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Post-Traumatic Stress Disorder (known as PTSD) is when a person has difficulty recovering after experiencing or witnessing a terrifying or traumatic event. Most people experience short term symptoms associated with PTSD such as trouble sleeping and flashbacks. This is known as an acute stress reaction and these symptoms will typically subside within a few weeks. However, in some individuals these symptoms can last much longer, even years. 

Long term symptoms of PTSD include:

  • Reliving aspects of the event that happened.
  • Feeling on edge or overly alert.
  • Avoiding memories or feelings and difficult beliefs.
  • Experience hyper vigilance.
  • Nightmares.
  • Physical symptoms.
  • Difficulty with relationships, education, or employment.

A wide range of events can lead to symptoms of PTSD such as:

  • Car crash.
  • Assault or abuse.
  • The death of a loved one.
  • War.
  • Surviving a natural disaster.
  • Diagnosis of a life-changing medical condition or any other event where you fear for your life.

If you are an individual that may be experiencing PTSD, consider the following strategies: 

  • Get to know your triggers.
  • Confide in a friend, family member, or professional when you are ready.
  • Try peer support groups online or in person.
  • Keep up with your physical health.
  • Find specialist support such as a counselor or psychiatrist.
  • Avoid drugs and alcohol to cope with difficulty feelings.

There are many behavioral health treatments available for individuals experiencing PTSD or PTSD symptoms such as trauma-focused cognitive behavioral therapy and eye movement desensitization and reprocessing (EMDR). A behavioral health professional can help an individual process trauma in a healthy and effective way. There are also medication options to assist in alleviating symptoms. You and your behavioral health team can work together to decide which treatment will work best for you. NOAH has a team of medical and behavioral health professionals to support you on your journey to healing.

Improving Self-Esteem

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Let’s face it, we are often our own harshest critics. Almost everyone has areas in their life where they experience self-doubt. However, many of us also possess a sense of self-worth. Self-affirmations can help your brain recognize the unique qualities that make you special.

Positive self-affirmations are powerful tools to counteract the negative beliefs that have been ingrained in our minds, often since childhood. These short, positive messages can challenge and replace long-held negative thoughts, allowing you to rewrite your life story with a more positive narrative.

Here are a few simple positive self-affirmation techniques you can try at home:

  • Write affirmations on index cards or Post-it notes and place them in frequently viewed areas like a mirror, refrigerator, or car dashboard.
  • Keep a daily journal to become more aware of positive aspects and personality traits, which can boost your self-esteem.
  • For a poetic approach, fill in the blanks on a printable “I Am” poem, or find inspiration online to create your own template.
  • Sing these self-affirming messages to one of your favorite songs. Feel free to come up with your own self-affirming messages if none of these resonate with you.
  • Say these positive messages out loud, silently in your head, or record them on your phone to play back later.
  • Identify common personality traits that many people aspire to achieve.

These short, positive statements benefit:

  • Physical health.
  • Challenge self-defeating behaviors.
  • Aid and heal emotional pain or trauma.

Try them! What do you have to lose?

Phone Apps to Use for Mental Health

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In today’s fast-paced world, mental health has become an increasingly important topic of discussion. As more people seek ways to manage stress, anxiety, and other mental health issues, technology has stepped up to offer innovative solutions. Phone apps designed for mental health can provide accessible, affordable, and effective support right at your fingertips. Whether you’re looking for tools to help with meditation, mood tracking, or therapy, there’s an app to meet your needs. Take a look at some of the apps we recommend:

Anxiety/Depression

  • Happify – help reduce stress, overcome negative thoughts.
  • What’s Up – utilizes cognitive behavioral therapy and acceptance commitment therapy to cope with anxiety, stress, and depression.
  • Sanvello – teaches cognitive behavioral therapy through journeys that combine videos, audio exercises, mood and health tracking.
  • Mood Kit – utilizes cognitive behavioral therapy for mood improving activities.
  • Worry Kit – short (under 2 minute) activities designed for those in between moments in life where you need to reset your brain.
  • MoodFit – create/track daily goals, understand relationship between mood and lifestyle factors, gratitude journal, mindfulness.
  • Mind Shift – designed for teens and young adults with anxiety that focuses on riding out intense emotions and facing challenging situations.
  • IMoodJournal – record everything from mood symptoms, sleep, medications, and energy.
  • Panic Relief – better manage and move through panic attacks.
  • Breathe2Relax – teaches breathing techniques to manage stress.

Meditation

  • Calm – guided meditations, sleep stories, breathing programs, and relaxing music.
  • Headspace – meditation and mindfulness.

Other

  • Quit That! – help users beat habits or addictions (drinking, smoking, substance abuse).
  • eMoods – designed for people with bipolar disorder to track symptoms.
  • notOK – suicide prevention app that users can add trusted contacts and let them know they are not okay.
  • PTSD Coach – education, assessing, and offering easy to understand tips to manage common symptoms.

10 Essential Rules for Emotional Health

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Maintaining emotional wellness is crucial year-round. Here are some key principles to help you create and sustain emotional health:

  1. Take Care of Yourself: Prioritize relaxation, exercise, a balanced diet, and spend time with people and activities you enjoy.
  2. Focus on Positives: Choose to see the positives in life experiences rather than the negatives. Most challenges offer opportunities for personal growth and understanding. Accept difficulties and take necessary actions to overcome them.
  3. Let Go of the Past: If you can’t change or control it, let it go. Don’t waste energy on things that don’t benefit you. Forgive yourself and others.
  4. Be Respectful and Responsible: Show respect and take responsibility for your actions.
  5. Acknowledge Success: Take credit for your achievements and accomplishments.
  6. Build Close Relationships: Develop one or two close relationships where you can be honest about your feelings.
  7. Speak Positively: Talk positively about yourself and others.
  8. Remove Yourself from Harmful Situations: Step away temporarily from situations that are out of control or harmful.
  9. Accept Change: Understand that life involves choices and constant change. Embrace change and make necessary personal adjustments.
  10. Plan for the Future: Develop long-term goals and work on them step by step, whether day by day or minute by minute.

We know these principles aren’t always easy to follow, but they can significantly enhance your emotional well-being and overall quality of life.

Bouncing Back to a Better You by Dr. Alethea Turner, Associate Director – HonorHealth Family Medicine Residency Program

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Many of us deal with stress on a daily basis. Some causes may include pressures at work, unhealthy relationships, medical issues, financial problems and even past traumas. All of it can lead to bad habits, poor health and a general sense of unhappiness.

Resilience is our ability to bounce back and regain control. We might not always be able to change our circumstances, but we can change how we handle stress.

6 Tips for Coping with Stress

  • Relationships – Think about the relationships in your life. Which ones bring you joy? Take time to connect with those who add positivity to your life. Schedule a weekly date night, monthly dinner with your friends, or even call a relative you love.
  • Nutrition – Emotional eating is real! We often use food to celebrate our wins and to drown our sorrows. Yet, unhealthy eating can make us feel tired and bad about ourselves. Try to cut out sugary drinks, pack only healthy snacks, or cut down on portion sizes. If you are eating out choose items that are healthiest on the menu rather than those packed with calories.
  • Mental Health – Stress can lead to feelings of anxiety and depression, like worrying all of the time or feeling hopeless. Talk to your doctor and consider meeting with a counselor. It might change your life.
  • Exercise – We all know that exercise is good for our health, but did you know that it is also a powerful tool for managing anxiety and depression? Turn on some music and dance in your room, or go for a walk over your lunch break. Getting your body moving can help you in more ways than one.
  • Sleep – Good sleep habits are essential for recovering from a stressful day and for keeping your mind and body healthy. Create a bedtime routine that includes sleeping in a cool, dark and quite room. Try to sleep around the same time every night and avoid looking at a screens (TV, cell phone, tablets…) at least 30-60 min before bed. Aim for at least 7 hours of quality sleep each night.
  • Mindfulness – Mindfulness is another way you can achieve calmness and control over your feelings. It is about being completely aware of your thoughts and emotions, being focused on a single moment or action, and accepting yourself. You can practice mindfulness in many ways including writing in a journal, taking a minute to focus on deep breathing, meditating (there are apps for that), or even listening carefully to someone you are talking to.

Tip the scales in your favor! Introducing even ONE of these practices into your daily life will help balance out stress and negativity, and can help you build resilience and a greater sense of well-being.

The World Seems Scary – Coping with Anxiety by Andres Jaramillo, LPC

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We all have things that make us feel anxious like giving a presentation or having a job interview but it may seem like in our daily life more and more we encounter extreme, awful, or scary things. It makes it easier for our minds to come up with negative, worst case scenarios that end up turning up the volume on anxiety.

What is anxiety?
It is a normal feeling we experience when we predict that something bad could happen.

Living in today’s constantly connected world, the possibility of something scary, awful, or threatening can pop in our head by just turning on the news or driving our kids to school.

Try these 3 things to turn down anxious feelings so you can continue doing the things you want to do.

1 – Relaxed body is tied to relaxed mind. Even seeing or hearing about awful, scary things – perhaps the news on the latest epidemic – can cause the “fight or flight” response to turn on. Our body makes physical changes like increased heart rate, sweating or tense muscles so it can be prepared to fight or run away from the danger.

When we do activities to purposely deactivate our fight or flight response, or relax our body, our mind plays follows the leader.

Try this, notice: 

  • 5 things you can see – notice shapes, colors, brightness, shadows.
  • 4 things you can hear – notice pitches, volumes, tone.
  • 3 things you can feel/touch – notice textures.
  • 2 things you can smell – notice hints of sweetness, bitterness, pungent, etc.
  • 1 thing you can taste – notice hits of spicy, sweet, sour, etc.

Notice and observe things you have never paid attention to before. Maybe say what you observe out loud, or just to yourself. You can mix it up anyway you like, perhaps you are at a restaurant and you can taste 5 things, or smell 5 things. It is just about using your senses in a purposeful, intentional way. By getting out of your head and engaging your body in a slow, mindful activity it is pretty much impossible to focus on the image that turned anxiety up in the first place.

2 – Remind yourself: What you feel is not always true. I feel like I am going crazy! Perhaps you’ve said something like this to yourself and if we are going to turn down the volume on anxiety, we need to challenge how our feelings “prove” that something is going to happen.
A quick peek at your latest social media feed and you see a story about a family who had a burglar break in their house and murder three people. Quickly shock, fear, horror, or sadness fills your experience. It is valid that you may feel that way but the mind, in its amazing abilities, will use those emotions as proof to make a conclusion that may not be true.
I feel scared so that means something bad is going to happen!

Try this:

  •  Take a few deep breaths – deep enough to see your stomach area expand and contract.
  • Acknowledge you are feeling scared – is it a knot in your stomach? Is it racing thoughts?.
  • Take a few more deep breaths.
  • Focus on the facts.

Facts themselves don’t increase anxiety, the perception that it could be a threat does. By placing time and breathing between what you saw/heard and making any decisions, you allow the intensity of the anxiety to subside like the tide on a beach. You will have a better chance to be calm and focus on the facts not the “coulds.”

3 – Accepting the unpredictable but be prepared. You can’t really know if someone will break in to your house, or use a gun in a violent way, or if you will catch the new virus going around but perhaps we can be prepared the best we know how.

If you have noticed that the news, your social media, or stories you heard from friends have increased your anxiety, you went through 1 and 2 above and you still feel uneasy, then maybe prepared action is the next step.
We have active shooter drills, we get trained in CPR, and we wear our seat belt with the mindset of accepting that we will never know IF something bad could happen and just being prepared anyway.

Have a plan:

  • Create a plan for what you and your family would do if [insert awful situation] happened.
  • Talk with your workplace to double check emergency plans.
  • Have a chat with your children’s school to understand what plans they have.
  • Talk with your doctor about your health concerns.
  • Join a neighborhood watch group.
  • Take a self-defense class.

By moving your focus from “What if’s” to accepting that life is unpredictable and doing your best to be prepared will increase your confidence and readiness just like when we plan and study for what we will say in a presentation or practice for our job interview. If we feel confident and ready, there is no room for anxiety.

Everyone experiences anxiety and yes, it is normal. If we have certain tools, like the three above, we can get through any situation that raises our anxiety and be ok even in today’s hectic, scary world.

An important note: Daily, normal anxiety is different than having an anxiety disorder.

If the anxiety you feel is unmanageable, has been going on for more than two weeks, and it is interfering with your daily life or relationships than perhaps you can think about visiting with a mental health professional and figuring out a best course of action.

Domestic Violence Awareness Month

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For many of us, home is a place of comfort and love. Though for millions of others, home is anything but a refuge. “The U.S. Department of Justice estimates that 1.3 million women and 835,000 men are victims of physical violence by a partner every year.” Join us in breaking the silence about #DomesticViolence. At NOAH, we’ll work with you and your #child to choose the best path for their overall #health and #wellness. Please call 480-882-4545.

Mental Health in Teenagers by Dr. Debbie Bauer, Pediatrician

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Adolescence is a very difficult time for everybody, kids and parents alike. Teenagers are going through all kinds of changes such as: physical, emotional, intellectual and social. It can be hard to keep up with the way their feeling and finding ways to communicate with them. It’s a big challenge to try and not feel overwhelmed during these transitions. It’s very normal for a teen to feel moody, sad, or anxious, but when these feelings take over their life and start to affect how they think and act, it can become a serious problem. Mental health issues are much more common than you may think, about 1 out of every 5 adolescents has had a serious mental health disorder at some point in their life.

What parents need to know:

  • A mental health issue isn’t anybody’s fault. Just like with any other health complication, this is not a choice, it’s an actual problem with how the brain functions. The reason these issues develop is incredibly complicated and involves both genetic and environmental factors.
  • Mental health problems are common and treatable. There are many people and resources that are available to help your teenager. From pediatricians, to school guidance counselors, to mental health professionals – we’re all here to help. The sooner a concern is raised, the more time we have to address the issue, and get your teen the assistance they need. If you have any doubts, reach out!
  • It’s important to stay involved. Try to build a trusting relationship between yourself and your teenager. They should feel comfortable sharing information with you without fear of always being punished for bad choices. It can be helpful to share decisions that you have made or lessons you have learned from the past. Remember, they are still learning.

Signs of mental illness to look out for:

  • Loss of interest in past favorite activities
  • Sudden personality shifts that seem out of character
  • A sudden and/or dramatic change in grades
  • Isolation from friends and family
  • Big changes in sleep habits (more or less sleep then usual)
  • Dramatic changes in eating habits
  • Anything else that you think is concerning about their behavior

If you have any concerns about your teen’s mental health, talk to them. From there, you can schedule an appointment with their pediatrician. At NOAH, we address all aspects of your child’s health including their initial medical assessment. Other services that are available to you and your child include counseling and nutrition.

For more information, please visit:

www.healthychildren.org