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There are many speculations regarding mental illness – some of them are informed by research and experience, while others aren’t. Understanding the real impact of mental illness means that we acknowledge what mental illness consists of and how it can affect lives. If we know the facts, we can protect ourselves against stigma and discrimination – we can also use our knowledge to inform others so that more people seek treatment and utilize therapy to promote their mental health and wellbeing. Here are the most common assumptions regarding mental illness:

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:

Recovery can be a transformative journey that requires dedication, patience, a learning perspective, and so much more. For people that embark on this journey, so much growth occurs. There are many aspects to recovery, such as learning more about addiction and its effects, becoming closer in mind and body, learning more about oneself, and so much more. Another component of recovery that everyone must go through is learning one’s triggers and how to combat them. For some, this may mean simply saying “no” to someone – for others, this may mean leaving a place that is triggering them to engage in their previous addiction. When someone is recovering, many things can influence someone to engage in their addiction. The ways in which a person can tell if something is triggering them, as explained by The Recovery Village, are: physical symptoms such as tightness of the stomach, feeling nervous or “jumpy” and psychological symptoms such as increase thoughts of how good it would feel to use the drug again, remembering times of using in the past, planning how to go about getting the drug or substance, and feeling like the person “needs” the drug. The following are common relapse triggers that people experience: emotions such as anger, loneliness, guilt, sadness, feeling stressed, feeling over-confident, social situations that remind the person of using, people that the person used to engage in addictive behaviors with, reminiscing about previous drug use, places where the drug or substance is available, isolating oneself, mental illness such as anxiety, depression, etc., and physical illness. This list is not exhaustive, but provides top relapse triggers for people in recovery. Television can also trigger someone if it brings up any of the previously mentioned emotions. Commercials and movies do not have to explicitly show the drug or substance – scenarios that make a person sad could also trigger them to want to use again. In a recent study found in the Yale Journal of Biology and Medicine, rules are provided to help people stay successful in recovery:

Addiction and mental illness doesn’t just affect the person who has it – it effects all friends and loved ones, those who are close to the person. Treatment for recovery is critical, but many times friends and family need to be educated as well; in doing this, they can better assist their loved one and better maintain their own well-being. By understanding the benefits that family can add to a person’s recovery, more families can get involved and help themselves and their loved ones better understand the disease of addiction. In a book from the Substance Abuse and Mental Health Service Administration titled, Substance Abuse Treatment and Family Therapy, family can be a source of help to the treatment process, but must also manage the consequences of their loved one’s addictive behavior. Many recovery programs offer family therapy, whose aim is to help meet the needs of all involved. Family therapy allows each person to address their concerns and hopes, and to work together to come up with creative solutions. This isn’t always the easiest task, however. Family effort in recovery requires mutual understanding, flexibility, and adjustments between the treatment provider, family therapist, and the family. Open communication is critical for family therapy to be successful. Steven Gifford, LPC and writer for Psychology Today, notes that each family is different and should be treated as such when it comes to recovery. Each family has a different form of communication, and any unhealthy patterns of communication should be addressed before the whole family can move forward. Many counselors at treatment centers are prepared to assist families with the adjustment of recovery and how to best help themselves and their loved ones. Family meetings can benefit in the following ways:

Many organizations wish to use the Sanctuary Model because of its grounding principles. While there are several diverse types of organizational models, the Sanctuary Model considers the lived experiences of each person and integrates those experiences into a loving, empathetic and productive community. The Sanctuary Model was developed Dr. Sandra Bloom and is a theory-based, trauma-informed, trauma-responsive, evidence-supported, whole culture approach that works to create organizational change. Many human service organizations, such as the Andrus Children’s Center, have utilized this model to create a respectful atmosphere. There is much research behind the success of this model. This model is the only organizational and clinical intervention recognized as a Promising Practice by the National Child Traumatic Stress Network. It has also received a Scientific Rating of 3 (Promising Research Practice) by the California Evidence-Based Clearinghouse for Child Welfare. Previous research has shown that this model has been successful in working with youth in residential treatment centers. The Sanctuary Model builds on four primary components: shared knowledge, shared values, shared language, and shared practice. These pillars are comprised of different “tools” that should be used within organizations to build their respect, empathy, and understanding of one another. In 2005, researchers found that the Sanctuary Model provided stronger support, spontaneity, autonomy, personal problem orientation, safety and total treatment environment in residential facilities that utilized it. One aspect of the Sanctuary Model, SELF, stands for safety, emotion management, loss and future. These components can be utilized within organizations for treatment planning, community conversations, and collaborative decision-making. The model is based on seven commitments which include: nonviolence, emotional intelligence, inquiry and social learning, democracy, open communication, social responsibility, growth and change. The basis of the Sanctuary Model is that it can be used in whatever way best suits the organization – whatever your needs are, you can incorporate the tools within to build and grow. The organizations that thrive best are those that work hard to connect both employees and patients. Everyone has unique experiences that contribute to their being; the Sanctuary Model helps people understand and respect those differences and see the light for what they can offer to the team.

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.

For someone in recovery, relapse is a common fear. While relapse is the main concern by many people, relapses occur due to triggers. According to the Substance Abuse and Mental Health Services Administration, relapse triggers are events or circumstances that can lead to uncomfortable feelings such as anxiety, panic, or despair. Relapse triggers can include people, places, or things. The following is a brief description of the types of triggers one may experience:

Recovery can seem daunting to those who are just beginning. The pressure of wanting to make sure you’re doing everything right and the fear or relapse can be overwhelming, but recovery is meant to be a journey. The perspective that one holds is most important; those that look through a negative lens will find more problems, concerns, and setbacks than someone who is looking at their journey with hope and enthusiasm. Dr. David Susman, licensed clinical psychologist and Assistant Professor in Psychology at the University of Kentucky, has provided Psychology Today with key steps towards making the most of your recovery:

Anyone who suffers from an addiction knows that recovery is a challenging, lifelong process. We must constantly be aware of our stressors and triggers to note if we are in a situation where we feel the need to repeat old negative patterns of behavior. The beginning of our recovery journey can be particularly difficult, because we may fear relapsing. Relapsing is defined as the recurrence of symptoms of a disease after a period of improvement. Many people who are afraid of relapsing or who have already relapsed, are scared that they failed. Relapse is a normal part of the recovery process, though, and should not be considered a failed attempt at recovery – it is merely an opportunity for us to learn and grow from our experiences. There are three main ties to relapses – physical, mental, and emotional. Emotional relapses may occur in a person and while this doesn’t necessarily mean that they will go right back to their old addictive habits, it is the first stage of the relapse process and could indicate that a relapse could occur soon. If a person is feeling anxiety, intolerance, anger, defensiveness, mood swings, isolation, is missing meetings, is eating or sleeping poorly, or is refusing help, they could be on the brink of a relapse. Mental relapses occur when a person is at war between using the drug/substance and staying sober. When this happens, the person experiences fleeting thoughts of using, and they can’t seem to stop. A few characteristics of this may be lying to the people closest to them, romanticizing using the substance/drug in the past, dwelling on people, places, or things that tie directly to the addiction, spending time with people that they used to engage in the addiction with, etc. At this stage, it can become very difficult for the person to stay sober because at this point, they may feel that they can control their addiction and that using only one more time won’t hurt them. The person may also feel that they can easily get away with using again. Physical relapses could involve the person using the substance/drug only once and then realizing their mistake, or could mean that they fall back into old habits. Once a person has relapsed, they may feel anger, shame, disappointment, frustration, and more. Relapsing does not mean that we have failed. It simply means that we are learning more about ourselves and how we react to triggers and stimuli – it provides us with an opportunity to look further into why we relapsed and what we can do to prevent this next time. This may also present an opportunity for us to enter back into inpatient treatment, or to increase our meeting attendance. Millions of people have relapsed and recovered from it. If we can view this as a learning opportunity and grow from it, we can make the most of our journey through recovery.

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.