Enough with the Stigma on Mental Health!

Battling Stigma:

Barriers to Achieving Optimal Mental Health

If you told someone with a Mental Illness to just be happy, that would be like telling a Cancer Patient to cure themselves!

"Think Happy Thoughts."

"Just be Positive."

"Get over it."

These are all typical things that are told to people with Mental Illness.  Although the intentions behind these comments may be good, they

just

do 

not 

help.

Mental illness, including situational depression or anxiety along with diagnosed chronic disorders, can cause a multitude of debilitating symptoms.  Aside from those symptoms, there is often a social or personal stigma attached to the label of mental illness.  Confronting stigma can be a critical factor when seeking help or disclosing personal information to family, friends, or colleagues.  The stigma surrounding mental illness has been created by a lack of education, lack of advocacy, and widespread stereotyping of those suffering from mental illness.

After surveying over 1000 adults with depression, it was reported that more than 75% have encountered discrimination.  It is also reported that a significant number of respondents refrained from participating in important events or activities because they fear discrimination based on their mental health.  

Social stigma, internalized stigma, and fear of discrimination are barriers to achieving optimal mental health.  These barriers can be fought by correcting stereotypes, being mindful of the language used when addressing mental illness, participating in mental health advocacy groups, education, and seeking help from support groups or mental health professionals. It is important to remember that mental illness is a serious legitimate condition which deserves the same recognition that physical illnesses receive, therefore individuals should seek treatment.

Just as a Cancer patient needs professional and medical help, so does someone with Mental Illness.

Written by: Amanda Furca, Graduate Level Intern and Charity Loring, LMSW, Loring Therapy LLC

loringtherapy.com

Adapted from The Lancet Journal article, “Depression and Stigma: From Attitudes to Discrimination,” by Anthony F. Jorm and Nicola J. Reavley.  Published in 2013, (Volume 381, Issue 9860).

Physical Symptoms of Depression

When thinking about the signs of depression, many of us would give examples of emotional signals such as feeling sad or not having interest in daily activities. What we sometimes overlook though is the possible physical signs associated with depression. We overlook these signs so much that some suffering from depression don’t get the help they need because they initially only showed physical signs. It’s important to become aware of these physical signs of depression because identifying them may lead to a fast discovery and treatment. Although these symptoms do not always suggest depression, below are some common physical symptoms of depression.

• Headaches
• Those who suffer from depression are three times more likely to have frequent headaches and migraines.

• Back Pain
• Back pain can sometimes be symptom of depression. Those who have depression are four times more likely to have back pain. 

• Muscle Aches and Joint Pain
• If you already suffer from chronic pains, depression can make it worse. 

• Chest Pains
• Pain in your chest can be associated with depression, however if you are suffering from chest pain it’s important to see a doctor right away and it could be a serious heart issue. 

• Digestive Problems
• Depression can cause digestive problems like nausea and chronic constipation. Depression should be investigated and ruled out before major treatments for these digestive problems are started.

• Exhaustion and fatigue
• Depression and fatigue go hand in hand. When suffering from depression sometimes no matter how much sleep you get, you still feel tired. 

• Sleep Disturbances
• Depression can have and opposite effects on your sleep. Some suffers have a hard time falling asleep or being unable to go back to sleep, whereas others may sleep far more than they usually do. 

• Changes in weight
• Many studies show that an increase in weight can be associated with depression. This change is usually present more in women than men. 

Written By: Jenai Muhammad, graduate level intern and Charity M. Loring, LMSW,  Loring Therapy, LLC www.loringtherapy.com Adapted from: http://www.care2.com/greenliving/9-physical-symptoms-of-depression.html?page=1 9 Physical symptoms of Depression. By Melissa Breyer.

You can tackle Worry.

Everyone worries, about work, school, family, you name it. Sometimes though, those worries can become overwhelming and take up more time in our lives than it should. Constantly dwelling on the what-if’s and worse case scenarios can raise anxiety and really interfere with our daily lives. For those who constantly worry, it stems from our beliefs we hold about worrying. These beliefs can be both positive and negative. A positive belief could be that worrying helps prevent bad outcomes and leads to finding solution. On the other hand, a negative belief could be that worrying will take over one’s life distracting them from accomplishing our goals. To stop worrying, we have to give up the idea that it serves some positive purpose in our lives. Once one takes on the belief that worrying is a problem not a solution, one can make positive steps to stop worrying.

 

Tips to stop worrying.

 

•

Create a worry period

 

o

If you find yourself worrying all day every day, try to put a time limit on worrying. Give yourself a time frame, about twenty minutes, which you allow yourself to worry about things in the day. Allow that time to be when you’re alone, in a safe place, and long before bedtime. Once that time frame is over though, commit to not worrying about anything else for the day.

 

•

Ask yourself is the problem solvable

 

o

If your worrying about something in particular, askyourself is there something you can do about the problem and work towards the solutions. Not every issue is solvable, so work on accepting when things can’t be fixed.

 

•

Be aware of your triggers

 

o

Become aware of who or what triggers your worrying and addressing or avoiding those triggers. If you’re up all night thinking about work, don’t check emails after 5pm, or spend less time with people who make your anxious. Making subtle changes in your daily routine can minimize these worrying triggers.

Written By: Jenai Muhammad, graduate level inter, LoringTherapy, LLC www.loringtherapy.com

Adapted from:http://www.helpguide.org/mental/anxiety_self_help.htm How to Stop Worrying: Self-Help Strategies for Anxiety Relief.

 

Deep Breathing helps with stress, Square Breathing helps with Panic

Breathing to Battle Anxiety

Using breathing techniques can be a great tool to battle the everyday anxieties of life.  Deep breathing can be utilized to relax your body and calm your thoughts on a daily basis.  Deep breathing is simply taking long slow breaths which focus on expanding your stomach rather than your chest.  While learning this technique, place one hand on your stomach and one hand on your chest to ensure that your breathing is expanding your stomach, not your chest.  Take a deep breath in, hold for a few seconds, and slowly release.  Repeat the process and try to focus on your breathing and your physical body, letting your thoughts and anxiety slip away.

  There are times when your mind may be so overwhelmed, deep breathing may feel impossible to accomplish.  Deep breathing may also not provide relief if your brain and emotions are highly active.  In this instance, or in instances of situational anxiety, square breathing can be an amazing asset.  To square breathe, you will breathe in for five seconds, hold for five seconds, exhale for five seconds, and hold for five seconds.  Repeat this process realizing that you are in control of your body, focus your attention on continuing the pattern until you feel your body and mind calming.  Square breathing can also be used on a daily basis.  Please see the diagram below for a visual representation of square breathing.  Note that the interval can be whatever is comfortable for you as long as it is equal on all sides of the square (i.e. 3 seconds or 6 seconds).  

An important aspect to help breathing techniques be successful is refocusing thoughts.  During and after your breathing exercise try to focus your thoughts on the present, getting rid of negative thoughts, and relaxing your body and mind.  

Breathing exercises may improve your anxiety significantly.  Try incorporating them into your daily routine and the next time you’re struck by an anxiety attack or overwhelming stress use the square breathing exercise to reign in your focus and calm your body.

Written by:  Amanda Furca, Graduate Level Intern, Loring Therapy, LLC

loringtherapy.com

Adapted from the Psychology Today Blog:  

http://www.psychologytoday.com/blog/making-change/201305/stop-your-anxiety-now

Making Change, Stop Anxiety Now! By Leslie Becker-Phelps, Ph.D.

Published May 20, 2013