Mental Health

With the holidays coming up, it can be easy to feel nervous about the urge to abuse alcohol or drugs. Whether potential usage is with family or friends, or whether we may feel lonely during the holidays, the urge is still there, and it’s real. If you’ve been in recovery for quite some time or if you’re just wanting to ensure your health and safety this holiday season, sobriety can easily be achieved by remembering and following these few simple tips:

Whether you’re hosting, attending, or neither, the holidays can bring about stress. Pressures of cooking the best meal, putting your “best foot forward” when talking to friends or family you haven’t seen in a long time, and managing the holidays alone can all be stressful and anxiety- inducing. With the right mindset however, anxiety and stress does not have to be a part of your holiday. Here are several wonderful tips for handling anxiety during the holidays:

Along with the holidays comes planning, cooking, gift-buying, decorating, family-gathering, talking, driving, and much more. Many aspects of the holidays can be stressful; if you’ve recently lost a loved one or have disconnected from family, it can add even more stress. Mindfulness is a wonderful technique that can help you stay grounded, focused, and relaxed. Mindfulness is, “the process of bringing one’s attention to experiences occurring in the present moment.” The practice of mindfulness is important for day-to-day living, but can be very crucial throughout the holidays as well. The following are tips for practicing mindfulness this holiday season:

Many of us have heard horror stories on the news or seen terrible events occur on television shows such as “Law and Order: SVU”. Much of society and pop culture labels the perpetrator as a “psychopath”, and this term has stuck for years. While the term “psychopath” has gained popularity, and is used quite casually even do describe people we don’t particularly like, it’s used far off kilter. Psychology Today notes that psychopathy is one of the most difficult disorders to recognize, mainly because the characteristics of a person with psychopathy seem “normal” – even likable. By understanding the reality of what “psychopath” really means, perhaps we can discuss crime and people more appropriately. Terms such as “psychopath” and “sociopath” are often used interchangeably, but there are key notable differences. Psychopathic traits are more innate, and sociopathic traits are centered more around antisocial tendencies as they pertain to social and environmental factors. Many individuals classified as psychopaths tend to be charming, self-centered, dishonest and undependable, and may engage in reckless behavior for the sheer fun of it. Those with psychopathy often don’t feel guilt, empathy or love, and routinely offer excuses or place the blame on others for their dangerous decisions. The Scientific American notes, however, that most people classified as psychopaths are not violent, and most violent people are not psychopaths. They provide an example of the 2007 killer Seung-Hui Cho being classified in the newspaper as a “psychopath”, but those who knew him said he was markedly shy, withdrawn, and peculiar. These characteristics contradict that of a psychopath is defined as. Another common misconception is that psychopaths are psychotic.  Psychotic disorders, such as schizophrenia, often involve people losing touch with reality – people who are considered psychopaths often do not lose touch with reality, however. They are very rational, and often recognize their actions are viewed as wrong in the eyes of society, but they do not care. There are conflicting beliefs about whether psychopathy can be cured. According to Yale University, “There is no pill that can instill empathy, no vaccine that can prevent murder, and no amount of psychotherapy that can change an uncaring mind.” Psychology Today claims that psychopathy lies on a spectrum, and some researchers believe that psychotherapy (talk therapy) has benefits for those with psychopathy. While we may not understand the acts of someone with psychopathy, we can learn to use the term in it’s appropriate context.

According to the National Alliance on Mental Illness (NAMI), cognitive behavioral therapy (CBT) focuses on exploring relationships among a person’s thoughts, feelings, and behaviors. By addressing these patterns, the client and therapist can develop tools to replace those unhealthy thoughts with more positive, productive ones. Previous research has shown that CBT has been an effective treatment for depression, anxiety disorders, bipolar disorder, eating disorders, schizophrenia, and more. Anyone can use CBT, and there are many techniques that you can easily do at home:

According to News Week, about 42.5 million Americans experience mental illness, which ranges from depression, anxiety, bipolar disorder, schizophrenia, and more. The Substance Abuse and Mental Health Administration noted in 2014 that more than half of those people are seeking treatment, but only 2.6 million of the 22.5 million Americans struggling with drug and alcohol abuse and addiction received treatment. Many people who do not seek treatment choose to self-medicate, and here’s why:

Programs with proven results provide peace of mind and clarity to any given treatment center program. Addiction and mental illness both require experts who care about the individual person, and are willing to individualize each component of the program to best suit the client’s needs. By exploring the four strongest evidence-based programs for addiction and mental illness recovery, you can have a better working knowing of what is most effective and what may be a good fit for you. With evidence-based programs, there are 3 primary components that determine what makes the list:

The Sanctuary Model, constructed by Dr. Sandra Bloom, is a theory-based, trauma-informed, trauma-responsive, evidence-supported, whole culture approach that aims to build and/or change an organizational culture. It is a model because it all depends on the team and how they integrate this model. The goal of the sanctuary model is to provide a cohesive, integrative context from which healing can occur from both psychological and social traumatic experiences and the differences between everyone can be addressed. Organizations who choose to use this model will work towards building a space where peace is the core mission and skills are developed on how to lead non-violent lives and generate teamwork. Here are just a few of the characteristics of an organization that uses this model:

According to the Anxiety and Depression Association of America (ADAA), approximately 40 million adults in the United States suffer from an anxiety disorder every year. Although only 36% of those adults receive professional treatment, many use over-the-counter medication or take medication that was not prescribed to them. Anxiety medication can be very dangerous and addicting; therefore, it’s so important to know what you are taking and how much you should be taking. The most common form of anxiety medications are benzodiazepines such as Xanax, Klonopin, Valium and Ativan – all of which work quickly and are not recommended for long-term use. The quickness of anxiety medications can help greatly with panic attacks, but many have unwanted side effects such as drowsiness, dizziness, slurred speech, trouble concentrating, memory problems, headaches, and more. If a person becomes dependent, the withdrawal symptoms can include increased anxiety, insomnia, confusion, stomach pain, depression, panic attacks, pounding heart, and more. If a person takes medication that is not prescribed to them, they are at increased risk for dependency and damage to the body. Antidepressants are another form of medication typically prescribed, such as Prozac, Zoloft, Paxil, Lexapro, and Celexa. Dependency may take a little longer with these types of medication, but there can still be unwanted withdrawal symptoms such as extreme depression, fatigue, irritability, anxiety, flu-like symptoms, and insomnia. Some antidepressants can make the depression worse for some people – putting them at higher risk for suicide, hospitalization, and more. If a person is experiencing hostility, restlessness, extreme agitation, or panic attacks while taking their antidepressant, they should see a doctor immediately. Anxiety medications directly affect the central nervous system, and while they may relieve short-term physiological concerns, there are alternative methods to treat anxiety.  Some people wish to combine their medical treatment with these other types, and some wish to utilize holistic methods strictly. Exercise, psychotherapy, yoga and tai chi, mindfulness and meditation are just a few excellent ways to reduce anxiety and depressive thoughts in a safe, holistic manner. Closely monitoring your medicine usage and symptoms with regular doctor check-ups is a fantastic way to ensure that you do not become dependent or addicted to anxiety medications. Utilizing holistic, therapeutic methods of treatment are also great ways to ensure that you are working through your stress and anxiety in a healthy manner. Consulting with a doctor and therapist to discuss these options may help you determine which path is most effective for you.

Our mood is comprised of so many things – biological factors, external stimuli, coping mechanisms and responses, and more. Mental illness can mean mood swings, and our diet can also impact the way that we feel. With so many things at play, understanding what impacts our mood can help us better combat those days when we feel upset or sad for no “apparent” reason. While we can’t always control our moods, we can learn what might be impacting us and make minor adjustments to our daily routine to help prepare us to feel better. According to Associate Editor Margarita Tartakovsky of Psych Central, negative people can certainly impact our mood. When we are surrounding by people who always look to the negative side of things, we are bound to feel a little less cheerful. Additionally, spending too much time on internet sources such as Facebook can leave us feeling drained. A recent study conducted by Shakya and Christakis (2017) found that Facebook decreases well-being, as people are more likely to compare themselves with others, making them feel less than enough. Dr. Young from Psychology Today states that exercise and activity level can also affect our mood. If our body isn’t getting proper exercise, we can feel sluggish and tired. Nutrition also plays a vital role, as processed foods, sweets, and foods with poor nutrient health can leave us feeling down. Consuming foods that contain nutrients such as omega-3 fatty acids, fruits, and vegetables can also help increase our moods, leaving us feeling refreshed and healthier. One factor that impacts our mood that most people don’t recognize is disorganization – living and working in clutter can cause us to subconsciously feel overwhelmed, exhausted, stressed and anxious. By keeping our home and work spaces clean, we are making way for a more healthy and productive outlook on the day. Not surprisingly, the weather can impact our mood. Seasonal affective disorder (SAD) is a depressive disorder that typically occurs in people during fall and winter months, when there is less sunshine. Extremely hot temperature and heavy rain can also cause people to feel tension and aggression – as confirmed thus far by 2 studies, one conducted by Hsiang et al. (2013) and the other conducted by Connolly (2013). With so many factors impacting our mood, sometimes the best way to deal with a negative mood change is to simply allow yourself to feel it. Spend a brief period allowing yourself to feel angry, frustrated, sad, etc. In doing this, you are giving your mind and body the attention it needs while also choosing to move forward after you have allowed yourself to feel. Eating properly, getting adequate amount of exercise, avoiding negativity, maintaining clean spaces, and more can help you to feel refreshed, healthy, and ready to move on with your day.

A personality disorder is a form of mental illness that can affect nearly every aspect of someone’ s life and can cause them hardships in family relations, intimate relationships, friendships, work responsibilities, financial aspects, and more. Many people who suffer from a personality disorder may show symptoms but may not recognize what they suffer from. Understanding the characteristics of several types of personality disorders can help someone to note if they or a loved one suffers from this:

The Stanford Encyclopedia of Philosophy states that introspection is a means of learning about own’s own currently ongoing, or very recently past, mental states or processes. Reading psychology texts, observing one’s own facial expressions, and examining patterns of brain activity are just a few ways to understand oneself better; but is this process of introspection always easy? Not exactly. Sophia Dembling, author of Introverts in Love: The Quiet Way to Live Happily Ever After, noted for Psychology Today that introspection can be beneficial, but when it turns to rumination, you’ve gone wrong. She stated specifically, “There is an important difference between introspection and rumination. Time spent alone in thought can be positive – a rich environment for personal growth and creativity, but it can also be dangerous when we are negatively turned against ourselves. Introspection can be a process of health self-reflection, examination, and exploration, which is good for your well-being and your brain.” TED talk speaker Tasha Eurich points out that rumination is based on the question “why?”. When we focus solely on this question trying to achieve deeper meaning of who we are and why we act a certain way, we set ourselves up for negativity and shame. A study of students from a British University were told they failed an intelligence test, and were then asked why they felt the way they did afterwards. Compared to a control group, the students were more depressed immediately afterwards and the negative effects persisted for 12 hours later. If introspection involving “why” doesn’t help, that what does? Exactly that – “what”. Asking ourselves what is happening rather than why it’s happening gives us more of a sense of positivity and productiveness. When we ask ourselves “what” is happening, we give ourselves a chance to simply accept the present moment. We don’t have to force ourselves to think deeply about an answer that we are unsure of, and we don’t have to dwell on the fact that we don’t know why something happened. Simply examining what is currently happening may lead us to more awareness, which can help us deal with daily problems.