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“At first I didn’t understand what was going on…sometimes I did not want to be around people, or do anything.  I experienced ups and downs - sometimes depression would grab a hold of me, other times I was simply anxious about anything and everything.” This is an excerpt from a personal story posted by the Anxiety and Depression Association of America (ADAA). If you have been diagnosed with depression, you can likely relate to feelings of emptiness, hopelessness, fatigue or insomnia, and perpetual negativity that seems to plague your thoughts. Depression takes hold of about 300 million people around the world, and 16.2 million adults within the United States alone. When it comes to recovery, it often depends on the individual and what works best for them. For some, the medications alone provide a major relief. For others, a combination of medication and psychotherapy gives them a sense of clarity while they work through deep-rooted issues, and yet for others, the journey to finding the right treatment “fit” still ensues. Neurofeedback therapy is one component of mental illness and addiction recovery that is becoming more widely used. This form of therapy in particular shows real-time brain activity so that you can see what’s going on – ultimately, you learn tools for self-regulating by watching and adjusting your own brain functioning. Previous research has shown neurofeedback therapy as a positive influence on those with depression. For instance, a 2014 review published in the journal Dialogues in Clinical Neuroscience emphasizes the flexibility and noninvasiveness of neurofeedback therapy, making these positive components for those wanting something quite painless. Lynda Thompson, PhD and director of a neurofeedback institute in Canada, told the American Psychological Association (APA) that neurofeedback therapy works like a video game – where children and adults can move through the game only if they are calm and focused. She stated, “The method rewards the healthier brainwave patterns.” For those with depression, neurofeedback therapy could be a great component to add to a treatment regime, as it can help train a person to self-regulate their own brain waves and behavioral strategies as they learn what works best for them. If you haven’t already, speak with a professional from a reputable treatment center to learn more about this option. With technology advancing the realm of mental illness and addiction recovery, more and more options are becoming available. Recovery is possible.

The following quote was found on The Mighty, “You wake up every morning to fight the same demons that left you so tired the night before, and that, my love, is bravery.” Yes, it’s true that recovery is quite subjective – if you can recall personal accounts from celebrities, friends, family, or others who are recovering from a mental illness or addiction, you will find that each story is different. Each person may be at a different “level” in life – for some, recovery means simply waking up each day and taking it one minute at a time. For others, recovery is centered around being sober. Sure, there are “criteria” that several research studies have conducted with mentions of social network, life purpose, community engagement, stability and more – but what truly matters is how you perceive your own recovery – and it could even entail a plethora of things. In 2015, a few researchers from California sought to explore this very concept – when individuals say they are “in recovery”, what do they mean? Overall, five typologies were identified: 12-Step Traditionalist: strongly focused on abstinence, supportive of spirituality elements, strong belief in being honest with oneself, handling negative feelings without using, and more.

Note: If you are experiencing suicidal thoughts, please call the National Suicide Prevention Lifeline at 1-800-273-8255. Your life matters. American fashion designer Kate Spade’s death by suicide shocked the world and sparked a major discussion on seeking help, providing support, and recognizing the warning signs of mental illness and suicidal ideation. Her husband, Andy Spade, told CNN News that she was seeking help for anxiety and depression; he was completely shocked by this news, as he stated that he spoke with her the night before and she sounded happy. Kate Spade’s death was another traumatic incident that proves depression and suicidal ideation can affect anyone – no matter your race, origin, class, success, education, and more. According to the National Alliance on Mental Illness (NAMI), nearly 45,000 lives were lost in 2016 alone; suicide has been listed as one of the top leading causes of death in the United States, making this a huge cause for concern. People Magazine claims that David Spade, Kate Spade’s brother-in-law, has recently decided to honor her by donating $100,000 to help those struggling with mental illness. He stated, “More people suffer from mental health issues than we realize but no one should ever feel ashamed to reach out for support.” If you have a mental illness and it’s drastically affected your ability to live your life, seek help immediately. Treatment is available, and may include medication as well as therapy to give you the tools you need to better manage your symptoms. If you are a loved one of someone with a mental illness, recognize the warning sides of suicidal ideation:

Borderline personality disorder (BPD) has been shown to affect nearly 4 million people in the United States alone; estimates show that 75% of individuals diagnosed with BPD are women, making women a key population of interest when it comes to this particular mental illness. People with BPD often experience varying mood swings, unstable self-image, feelings of worthlessness or insecurity, impaired social relationships, and more. Typically beginning during adolescence or early adulthood, symptoms of BPD can cause significant challenges in daily life. Recent research has been aimed at discovering more closely the emergency of BPD, and the latest findings reveal an unexpected area for women: the menstrual cycle. A 2018 study published in the journal Psychological Medicine and conducted by researchers from Chicago involved the analysis of 15 healthy, unmedicated females diagnosed with BPD over a period of 35 days; researchers recorded their symptoms to see if any patterns were revealed. What the researchers found was that symptoms of BPD were heightened the week before and during a female’s menstrual cycle – which can have significant effects on suicidal ideation. Assistant professor of psychiatry at the University of Illinois at Chicago Tory Eisenlohr-Moul stated, “…People with borderline personality disorder are at a high risk of suicide, so anything that can help patients and clinicians reliably predict changes in their symptoms is very useful.” Researchers hypothesize that women with BPD are more sensitive to hormonal changes, which could provide reasoning as to why a woman with BPD would experience more severe symptoms leading up to a during her menstrual cycle. However, this new finding could provide a lot of support to healthcare teams seeking to reach out to adolescents, young adults, and women with BPD for preventative measures. Eisenlohr-Moul also stated, “When [estrogen and progesterone] drop so precipitously around menses, it’s not surprising that some women with trouble regulating mood and emotions have an even harder time.” If you’ve been diagnosed with BPD, treatment is available, and recovery is possible. Speak with a professional from a reputable treatment center today to learn more about treatment options.

Yoga has become such a popular practice in the United States, and for good reason – did you know that yoga can increase your flexibility, improve your muscle strength and tone, improve your respiration and energy, assist with weight loss, improve your cardio health, help your body better protect itself from injuries, and much more?! Yoga is more than getting comfy in yoga pants (although who doesn’t love those?) – it’s also about finding connection between your mind, body, and spirit. If you’re relatively new to yoga, this is an amazing journey you’re about to embark on. As with any worthwhile journey, however, you want to be sure that you understand the basics of safety so that you can prevent yourself from any injuries while you’re practicing. According to a 2016 study published in the Orthopaedic Journal of Sports Medicine, approximately 29,590 yoga-related injuries were found in hospital emergency rooms between 2001-2014; most of these injuries were related to populations aged 65 years of age and older, but the fact still remains: no matter who you are, safety is a necessity. Take into consideration the following 5 ways that you could injure yourself doing this practice, and watch out for them:

When the word “narcissism” comes to play in conversations, most people immediately think of someone who acts self-entitled, unempathetic, and manipulative. While this can be one type of narcissism, what many people don’t realize is that narcissism is a spectrum - and there are healthy levels of it, too. In fact, we all need healthy levels of narcissism in order to dress nicely, feel confident during a job interview, and more. It’s only when levels of narcissism reach the upper part of the spectrum that is becomes narcissistic personality disorder (NPD) and even then, a person isn’t considered “bad” – recovery is possible, which can make symptoms more manageable. A 2018 study published in the journal Personality and Individual Differences found that narcissism is actually associated with “mental toughness”, which was found to be linked to academic achievement and overall long-term success. Implications from the study are that those with higher levels of narcissism may have a higher sense of self-worth – making them more motivated, driven, and assertive in life. Business Insider concurs with this evidence, stating that healthy amount of narcissism can lead to greater life satisfaction, stronger relationships, and less social anxiety. In a nutshell, healthy doses of narcissism add to your life – not detract from it. What happens when too much narcissism gets involved? NPD is often divided into two distinct types: grandiose and vulnerable NPD. Grandiose NPD typically is characterized with the descriptions listed at the beginning: an over-inflated sense of self, only conversing with those one deems “special” or “intelligent” or “successful” enough, and lack of empathy all contribute to this type of NPD. Vulnerable NPD, on the other hand, involves extreme sensitivity, preoccupation with rejection and abandonment, and over-compensation for low self-esteem. The next time you hear the term “narcissistic” consider the context and decide for yourself if it makes sense. Is this someone who truly shows signs of NPD, or do they show healthy levels of confidence? If you feel you may have NPD, speak with a professional from a reputable treatment center today to learn more about treatment options – it’s never too late to seek help.

Previous research has shown that when mental illness is involved in romantic relationships, one partner may need to take on an additional role of support while the other attempts to manage their symptoms. Mental illness affects around 450 million people all over the world (that’s 1 in 4 people), according to the World Health Organization (WHO) – making it extremely common for couples to experience mental illness by either one partner or both. The National Alliance on Mental Illness (NAMI) highlights the benefit of open communication in a relationship – if you feel safe and comfortable, telling your significant other about your disorder can help both of you work together to move forward. Talk to them when you’re ready. Ultimately, it’s important that you work together for compassion, love, respect, and support. Couple’s therapy provides a safe, structured environment with which to talk about issues that may be difficult to discuss or understand. If you and your partner are open to couple’s therapy, there are many benefits you could each get from this experience:

Our society is certainly one that embraces medication, and it makes sense – if we can take something that will immediately (or very quickly) attenuate our symptoms, why wouldn’t we? The biggest concern with relying on medication for minor ailments too heavily is that it can lead to dependency, such as what is found with the opioid epidemic. Medication can certainly be beneficial, but it’s best to consider what natural, holistic approaches you can take to minor issues such as stress headaches. Pressure points are derived from Traditional Chinese Medicine and have been used for thousands of years to help soothe a variety of ailments. Pressure points are sensitive areas of the body (such as in the hands, elbows, and feet) that can respond very well to pressure that would often be used in massage.

The following is an excerpt from a personal story shared on the National Alliance on Mental Illness (NAMI) regarding panic disorder: “I thought I was going crazy, I thought I was dying and had no one I could talk to that understood. It got so bad that at one point I started a new job and had difficulty driving to work. I couldn’t get there without having a panic attack.” Panic disorder is an anxiety disorder, and affects about 4.7% of adults in the United States at some point in their lives. The following are true symptoms of panic disorder:

Dual diagnosis, also known as comorbidity (or co-occurring disorder), is experienced by approximately 7.9 million people each year, according to the 2014 National Survey on Drug Use and Health. If you have a dual diagnosis, it’s important that you seek out a reputable treatment center that specializes in this – if not, your recovery could be comprised, as programs that do not specialize in this may only treat one disorder or another, which could potentially exacerbate your symptoms. Dual diagnoses can involve a variety of symptoms which can make it difficult to actively participate in life activities relating to school, work, family life, social events, and more. Bipolar disorder and ADHD in particular present unique challenges to daily functioning, making it imperative that you seek help from a reputable treatment center. Bipolar disorder (BPD) and attention-deficit hyperactivity disorder (ADHD) are both often misdiagnosed or go untreated; bipolar disorder often involves symptoms of mania and/or depression, and ADHD symptoms of aggression, excitability, hyperactivity, impulsivity, absent-mindedness, and more. A 2015 review published in Current Psychiatry Reports emphasizes BPD and ADHD can present mood fluctuations, irritability, and uneven academic performances in young children, with adults experiencing much of these issues as well. Treatment for both disorders often involves several components:

Whether you’re seeking recovery for a mental illness or an addiction, your condition may not always be as straight-forward as it seems. For instance, many people have been diagnosed with a mental illness and, while they understand the “label” of their experiences (for example: depression, anxiety, bipolar disorder, etc.), they may not fully comprehend what their mental illness entails, how it affects their daily life, how their past experiences have contributed to their condition, and what steps they need to take moving forward to better manage their symptoms. Psychoeducation is a combination of psychotherapy and education - an intervention used to provide specific information related to the concern of the client. Reputable treatment centers utilize psychoeducation to inform individuals, families, and groups. Family members have been shown to greatly benefit from psychoeducation interventions; the American Psychological Association (APA) states that family members can help reduce patient relapse rates by adhering to what their loved one needs most – these families often do not know what their loved one truly needs until they obtain more information from a psychoeducation intervention. A research review published in the journal Evidence-Based Adjunctive Treatments highlights 4 main components of psychoeducation:

Note: If you are experiencing suicidal thoughts, please call the National Suicide Prevention Lifeline at 1-800-273-8255. Your life matters. The World Health Organization (WHO) states that approximately 1 person dies by suicide every 40 seconds, with 78% of suicides occurring in low and middle-income countries around the world. The United States has seen an increase of 30% in suicides from 1999 to 2010, and it’s considering the leading cause of death in the U.S. Suicide is an incredibly important topic to discuss because of not only its effects on millions of people around the world, but because of the tools, resources, and support that can be used to prevent it as well. Life gets busy, but that shouldn’t mean that we close our eyes, ears, and heart to those around us. Suicide doesn’t always emerge from the form of depression; sometimes it’s in the wink of an eye, behind a person’s smile, or amidst someone walking. It easily disguises itself to those who fail to truly see and listen – but that doesn’t mean that we can’t become more open to the subtle signs: