December Is A Time For Change
Welcome To A Helping Hand Counseling Center
"Take pride in how far you've come. Have faith in how far you can go,but don't forget to enjoy the journey."~ Michael Josephson
We are dedicated to helping individuals and families achieve wellness by living healthier lives. Our work is driven by our commitment to promote mental health as a critical part of overall wellness, including prevention for all, early identification and intervention for those at risk, integrated health, behavioral health and other services for those who need them, and recovery as a goal.
December is the last push before the New Year. I don't know about you, but it just feels like December is the pressure that builds up behind the cork and January is when the bubbles fizz out after the cork pops. There's this bottleneck effect in December because we're all just tired and ready for a new year; to start over; to have a fresh start.
Therefore, December is a time for change.It is a time to sit a reflect on the past year.What did I like?What did I not like?What can I do differently during the next year?
So, to help kick the New Year off with a bang,consider this healthy approach when self-reflecting:
Focus on the positiveWhat happened that you are grateful for?What was your biggest achievement?What remains important to you throughout the years?
Find a new perspectiveWhat didn't go as planned?What lessons did you learn?What valuable connections did you make?
Practice healthy distractionPour any negative energy into a productive hobby, skill, activity, etc.Get some fresh airWrite down any regrets, disappointments, etc. and throw them away,burn them, bury them... literally and figuratively let go of the negative
Identify your triggersPractice mindfulness (to be aware, on purpose, in the present, without judging).What is causing you to dwell on the negatives rather than focus on the positives?
Additional Reading
December Book Recommendations
"Happiness begins with gratitude—the feeling of appreciation for the people and experiences in our lives that have helped or supported us in some way. This gratitude journal makes it easy and enjoyable to develop a daily practice through insightful prompts that only take a few minutes to complete. You'll feel inspired to notice things—big and small—that you might otherwise take for granted and pause to feel grateful for them."
"Stop Overthinking is a book that understands where you’ve been through, the exhausting situation you’ve put yourself into, and how you lose your mind in the trap of anxiety and stress. Acclaimed author Nick Trenton will walk you through the obstacles with detailed and proven techniques to help you rewire your brain, control your thoughts, and change your mental habits.What’s more, the book will provide you scientific approaches to completely change the way you think and feel about yourself by ending the vicious thought patterns."
November is Movember
Welcome To A Helping Hand Counseling Center
"It's like your brain keeps switching between30 different channels and somebody else has the remote." ~ Brett Thornhill
We are dedicated to helping individuals and families achieve wellness by living healthier lives. Our work is driven by our commitment to promote mental health as a critical part of overall wellness, including prevention for all, early identification and intervention for those at risk, integrated health, behavioral health and other services for those who need them, and recovery as a goal.
Maybe it started off as No Shave November and later became known as Movember. Maybe it started off as Movember and later became known as No Shave November. Maybe it's Maybelline...Yeah, definitely not Maybelline.
During the month of November there are a lot of different mental health campaigns that raise awareness for their cause, and all are equally just as important. AHHCC is highlighting Movember this month in order to bring awareness to the stigma surrounding men's healthcare/lack thereof. Movember is a movement that started in 2003 with 30 members and has grown to over 6 million members.Movember's primary cause is to raise awareness of men's health issues and has funded over 1,250 men's health projects across 20 countries. If you or a man you know is struggling with their health, mental or otherwise, the Movember movement can help.
Learn More About ADHD
Men are less likely than women to seek help for depression, substance abuse, and stressful life events due to a societal stigma that we have against men asking for help.
We have this notion that men need to be strong and strong men don't cry.Strong men don't feel.Strong men keep themselves together no matter what.Strong men are stable.Stability does not correlate with vulnerability (is the stigma).
But that's only half the story.
You can be strong and still be vulnerable.You can be strong and still ask for help.You can be strong and ball your eyes out at the same time.
Ok, so let's break its down: Strength. What is it?If you Google "strength" you get a slew of definitions, but here are theones I really want to focus on:
- the capacity of an object or substance to withstand great force or pressure.
- the emotional or mental qualities necessary in dealing with situations or events that are distressing or difficult.
- a good or beneficial quality or attribute of a person or thing.
- a person or thing perceived as a source of mental or emotional support.
Strength, in the context of your physical and mental/emotional health is knowing when something is off or wrong and seeking help. Know what to look for. For many men, depression often goes undiagnosed because men are more likely to report feelings of fatigue, irritability, and loss of interest in work/hobbies rather than feelings of worthlessness or sadness.Also, crying is okay.Crying is an expression of distress, pain, sorrow, fear, grief, etc.Crying is not an expression of weakness.
Men are also less likely to be diagnosed with or seek help for an eating disorder. More than 4x as many men than women commit suicide. Risk factors include social isolation, substance abuse, unemployment, military-related trauma, genetic predisposition, and other mood disorder. Low testosterone levels are also correlated with depression, stress, and mood swings among adult men.
Men and women may experience different symptoms and behaviors, though they can develop most of the same mental disorders and conditions.
Symptoms to pay attention to in men:Escapist behavior, such as spending a lot of time at work or on sportsPhysical symptoms, such as headaches, digestive problems, and painMisuse of alcohol and/or drugsControlling, violent or abusive behaviorAnger, irritability, or aggressiveness (inappropriate anger)Risky behavior, such as reckless drivingNoticeable changes in mood, energy level, or appetiteDifficulty concentrating, feeling restless, or on edge
If you feel like you've been "off" or you've noticed a change in your mood and behaviors, click the link for "mental health screening" for anonymous preliminary testing.
Take a Self-Test
Learn MoreMental Health Awareness – Who Am I?
Who Am I?
"It's like your brain keeps switching between30 different channels and somebody else has the remote." ~ Brett Thornhill
I don't know about you, but I have found myself wondering, "Who am I," more than a few times in the past. Typically, this thought precedes some careless mistake, transgression, trial, anything that turns into a life lesson, really. Through those life lessons, though, we come to learn a little bit more about ourselves, who we are, what we can or cannot accept, what we will or will not allow into our lives. Our personality begins to take shape.
Ok, so what exactly is a personality?If you Google the definition of personality, you will find that Oxford Languages defines personality as:
- the combination of characteristics or qualities that form an individual's distinctive character; qualities that make someone interesting or popular.
- a famous person, especially in entertainment or sports.
- the quality or fact of being a person as distinct from a thing or animal. [Archaic]
- disparaging remarks about an individual. [Archaic]
Synonyms for personality include, but are not limited to:
- Character
- Individuality
- Identity
- Temperament
If you are really into personality tests and things of that nature, you may have come across what are known as the Four Temperaments.This personality typing system is one of the oldest around and it has been adapted and modified more than a few times over the years, such as DISC and the Myers-Briggs Type Indicator. Through some observation, the Greek physician, Hippocrates, theorized that there are four fundamental personality types:
- Sanguine
- Choleric
- Melancholic
- Phlegmatic
A temperament is our nature, innate tendencies that affect our behavior. Our temperament determines how we react and respond in a given situation. Understanding our temperament can help with relationships; romantic, professional, friend, etc. When we are with people who are like-minded we feel more comfortable, and when we are with people who do not share the same ideas as us we can struggle to find common ground.
Learn More About ADHD
We also like working with the Enneagram, which posits that people fall into 1 of 9 different personality types:
- The Reformer
- The Helper
- The Achiever
- The Individualist
- The Investigator
- The Loyalist
- The Enthusiast
- The Challenger
- The Peacemaker
What makes the Enneagram so unique is that it is more fluid, so you don't feel "boxed in" by your type. For example: if your core type is an 8, the Challenger, you take the unhealthy tendencies of a type 5 when in stress and the healthy tendencies of a type 2 when in growth. (Trust me, it'll make more sense if you take the test and read about the types).
Take a Self-Test
October's Book Recommendation
"For over 100 years, ADHD has been seen as essentially a behavior disorder. Recent scientific research has developed a new paradigm which recognizes ADHD as a developmental disorder of the cognitive management system of the brain, its executive functions. This cutting-edge book pulls together key ideas of this new understanding of ADHD, explaining them and describing in understandable language scientific research that supports this new model.
It addresses questions like:
- Why can those with ADHD focus very well on some tasks while having great difficulty in focusing on other tasks they recognize as important?
- How does brain development and functioning of persons with ADHD differ from others?
- How do impairments of ADHD change from childhood through adolescence and in adulthood?
- What treatments help to improve ADHD impairments? How do they work? Are they safe?
- Why do those with ADHD have additional emotional, cognitive, and learning disorders more often than most others?
- What commonly-held assumptions about ADHD have now been proven wrong by scientific research?
Psychiatrists, psychologists, social workers, and other medical and mental health professionals, as well as those affected by ADHD and their families, will find this to be am insightful and invaluable resource."
Learn MoreNational ADHD Awareness Month
What is Attention Deficit Hyperactivity Disorder (ADHD)?
"It's like your brain keeps switching between30 different channels and somebody else has the remote." ~ Brett Thornhill
ADHD is a neuro-developmental disorder with characteristics such as inattention and/or hyperactivity. Symptoms of ADHD include, but are not limited to, careless mistakes, difficulty listening and/or following directions, frequent misplacement of items, fidgeting, excessive talking, and often interrupts or intrudes on others.
Typically, ADHD is diagnosed during childhood; however, if symptoms are ignored or neglected during this life phase, children can grow up struggling with academics and socialization, which can have long-term negative consequences well into adulthood. This can not only impact future jobs, but friendships, relationships, and parenthood as well.
According to the CDC (2022), using data from 2016-2019, the prevalence of ADHD in children aged 3-17 years old is approximately 9.8% (roughly 6 million). A study published in 2006 (NIH) shows an estimated prevalence of 4.4% of adults diagnosed with ADHD, aged 18-44 years old.
ADHD is more commonly diagnosed in males than females. Characteristics to look for in girls include "daydreaming quietly in class, feeling anxious or sad, exhibiting silliness or apparent ditziness, acting shy or inattentive, trouble maintaining friendships, picking at cuticles or skin, being a perfectionist" (2019). It is one therapist's suggestion that if your daughter has been diagnosed with depression and anxiety that she should also be evaluated for ADHD. It is important to note that some children may meet the diagnostic criteria for ADHD, but may not have the disorder. A clinician must observe clear evidence of reduction in social, academic, or work-related functioning in order to provide a definitive diagnosis.
Learn More About ADHD
Non-Medical Treatments for ADHD
Behavioral Therapy for Children
Common problem behaviors are addressed by structuring time at home, establishing predictability and routines, and increasing positive attention.
“The benefits a child receives from behavioral treatment are strongly influenced by the ability of the parent to consistently implement the program plan.” (Thomas E. Brown, Ph.D.)
ADHD Coaching
Children, teens, and adults learn to organize and take charge of their lives. Coaches can help their clients achieve emotional/intellectual growth, strong social skills, effective learning strategies, compelling career and business exploration, and thoughtful financial planning.Find a coach
Cognitive Behavioral Therapy (CBT) for Adults
The goal of this psychotherapy is to change negative patterns of thinking by reframing the way a person feels about him/herself and his/her symptoms of ADHD.This treatment helps lessen life impairments (i.e., procrastination and time management), but does not treat the core symptoms of ADHD: inattention, hyperactivity, and impulsivity.
Dialectical Behavior Therapy (DBT) for Adults
Focuses on the social and emotional challenges associated with ADHD and other neuropsychological disorders.DBT was initially designed to treat the harmful behaviors of patients diagnosed with borderline personality disorder. It is now one of the most successful treatments for improving emotional regulation skills.
Play Therapy
Play therapy is used to provide reassurance and help children connect, learn, calm anxiety, and improve self-esteem. Therapists are able to indirectly reframe children’s perceptions, cognitions, and behaviors. Play is essential for children to feel connected, secure, and attached.Learn more
Equine Therapy
Equine Assisted Psychotherapy (EAP) is an experiential treatment during which clients interact with horses under the guidance of a specially trained mental-health professional and an equine specialist. Clients learn to regulate their body energy and pick up on non-verbal cues to build a relationship with a horse. The horse provides immediate feedback to the client’s actions as other humans can’t or won’t do.
Art Therapy
Art therapy helps children build mental flexibility, problem-solving skills, and communication skills as they explain their art project. Art also allows for organic moments of positive social interactions, like sharing materials, making compliments, or even making suggestions.
Music Therapy
Music therapy bolsters attention and focus, reduces hyperactivity, and strengthens social skills in three ways:Music Provides Structure.Music Fires Up Synapses. Music is Social. Learn more
Brain Training or Neurofeedback
Neurofeedback uses brain exercises to decrease impulsivity and enhance attentiveness. Critics argue that neurofeedback has not been rigorously studied in any large, double-blind studies and that, though some patients report improvements in attention, it has little effect on other problems associated with ADHD. Learn more
Take a Self-Test
October's Book Recommendation
"For over 100 years, ADHD has been seen as essentially a behavior disorder. Recent scientific research has developed a new paradigm which recognizes ADHD as a developmental disorder of the cognitive management system of the brain, its executive functions. This cutting-edge book pulls together key ideas of this new understanding of ADHD, explaining them and describing in understandable language scientific research that supports this new model.
It addresses questions like:
- Why can those with ADHD focus very well on some tasks while having great difficulty in focusing on other tasks they recognize as important?
- How does brain development and functioning of persons with ADHD differ from others?
- How do impairments of ADHD change from childhood through adolescence and in adulthood?
- What treatments help to improve ADHD impairments? How do they work? Are they safe?
- Why do those with ADHD have additional emotional, cognitive, and learning disorders more often than most others?
- What commonly-held assumptions about ADHD have now been proven wrong by scientific research?
Psychiatrists, psychologists, social workers, and other medical and mental health professionals, as well as those affected by ADHD and their families, will find this to be am insightful and invaluable resource."
Learn MoreWhat is ART?
"To live in the body of a survivor is to never be able to leave the scene of a crime. I cannot ignore the fact that I live here." ~ Blythe Baird
Accelerated Resolution Therapy (ART) is a unique approach to psychotherapy. The ART therapist guides the client to replace negative images in the mind with positive images of the client’s choosing. These negative images are the links to past experiences that cause them to experience negative symptoms in the present. Once the negative images have been replaced by positive ones, the triggers will be gone.
ART combines the enormous power of eye movements to allow voluntary changes in the client’s mind with well-established therapies like Gestalt, Psychodynamic Therapy and Guided Imagery.
Part of what makes ART so unique is that the client does not need to talk about the details of past traumatic experiences. This is because the ART therapist is a helpful guide while the client is fully in control of the process. Although some traumatic experiences such as rape, combat or loss of a loved one can be very painful to visualize, the client is able to make positive changes of their choosing early on in the session, which allows them to successfully move past that negative point in the memory that was keeping them stuck in negative triggers and sensations. ART sessions are calming for the client and very often joyful, especially at the end, for both the client and the therapist (RCRR, 2016).
Issues that can be quickly and effectively treated by ART: |
-Addictions/ Substance Abuse -Anxiety -Codependency -Depression -Dyslexia -Anxiety -Family Issues -Grief -Job-Related Stress -Memory Enhancement -Pain Management -Panic Attacks -Performance Anxiety -Phobias -Post Traumatic Stress (PTS) -Obsessive-Compulsive Disorder (OCD) -Relationship Issues/Infidelity -Victimization/Poor Self Image -Victimization/Sexual Abuse |
Learn More About ART
Master
Hannah Shumaker, IMT While in my Masters's program, my focus track was military couples/trauma. Not only do I help clients reconnect to their minds and bodies post-trauma, but I also help them to process the residual emotions that keep them stuck in negative patterns of interaction.
Dale Ziglear, MT Helping others be successful as individuals, married partners, and parents is important to me. I use the knowledge I have learned from 38-years of marriage to help others have successful relationships, too.
Join us for the Fall Community Resource Expo
an engaging event aimed at connecting Osceola County residents with valuable resources right here in our own community. |
Tuesday, October 10, 2023 BEV Event Center1:00pm – 4:00pm 700 Generation PointKissimmee, FL 34744 |
National Recovery Month
Recovery Month started in 1989 as a national observance held every September. During this month we promote evidence-based treatment and recovery practices through education of the impact that substance use disorder can have on the life of an individual and their loved ones.
Substance-use disorders include 10 different classes of drugs:
- Alcohol
- Caffeine
- Cannabis
- Hallucinogens
- Inhalants
- Opioids
- Sedatives, hypnotics, or anxiolytics
- Stimulants
- Tobacco
- Other/Unknown
All drugs taken in excess have the common ability to activate the reward system in the brain, which is part of reinforcing behaviors and establishing memories. Substance-induced activation of the reward system can be so intense that normal activities/behaviors might be neglected. Gambling disorder is also included under substance use disorders due to evidence of the same affect that gambling behaviors can have on the brain's reward system, as well as certain behavioral symptoms that are comparable to those produced by substance use disorders (DSM-V-TR).
Resources
SAMHSA's helpline:1-800-662-4357, https://www.samhsa.gov/
Florida Behavioral Health CenterCall: 855-650-1317, https://behavioralhealth-centers.com/lander/get-help
River Oaks Treatment CenterCall: 640-224-9816, https://riveroakstreatment.com/hillsborough-county-fl-drug-rehab/
Recovery First Treatment CenterCall: 313-214-2304, https://americanaddictioncenters.org/treatment-centers/recovery-first-hollywood
Project KnowCall: 877-966-4685, https://projectknow.com/rehab/florida-alcohol-and-drug-hotline/
Common Risk Factors
Substance use disorders and other mental health disorders can be hereditary. Environmental factors, such as stress or trauma, have the potential to cause genetic changes that get passed down through generations. This can lead to the development of a disorder. Adversely, substance use and substance use disorders can lead to the origination of other mental health disorders by triggering changes in the brain structure and function.
Mental health disorders can also lead to substance use and substance use disorders. Studies show that people who struggle with a mental health disorder, such as anxiety, depression or PTSD may self-medicate with drugs or alcohol. Substance use can make symptoms of other mental health disorders worse over time.
Book Of The Month
Learn MoreMobile Crisis Services
Mobile Crisis Services are available to anyone ages 0 – 24 located in Orange, Osceola or Seminole County at the time of crisis. Master level and licensed therapists will respond to homes, schools or anywhere within the tri-county community, within 60 minutes to provide immediate on-site crisis stabilization. Crisis therapists also connect families to the services and supports they need for long-term recovery.
Someone needing crisis services might be:
- Out-of-control emotionally
- Threatening to harm themselves or others
- Exhibiting explosive or dangerous behaviors
- In need of immediate mental health stabilization
- In need of immediate substance use evaluation
- Struggling with sadness or depression
Services Are:
- FREE
- Available 24 hours a day, every day including weekends and holidays
- Available to anyone who calls for assistance; parents, relatives, foster families, school personnel or law enforcement
To Access Services:
- Call 2-1-1, press 1 for English then press 3for the crisis help line
- Text 898-211 your zip code and type ‘requestingmobile crisis’
Los Servicios móviles para momentos de crisis están disponibles para cualquier persona de O a 24 años que se encuentren en los condados de Orange, Osceola o Seminole en el momento de la crisis. Terapeutas colegiados y licenciados brindarán respuestas a los hogares, las escuelas o cualquier lugar ubicado dentro de la comunidad de los tres condados dentro de un lapso de 60 minutos para brindar estabilización inmediata en el lugar en momentos
de crisis. Los terapeutas especialistas en crisis también conectan a las familias con los servicios y apovos que estas necesitan para la recuperación a largo plazo.
Una persona que necesita servicios para momentos de crisis podría:
- Estar emocionalmente fuera de control
- Intentar hacerse daño a sí mismo o a otros
- Mostar comportamientos explosivos o peligrosos
- Necesitar estabilización inmediata de la salud mental
- Necesitar una evaluación inmediata de consumo de sustancias
- Estar luchando contra la tristeza o la depresión
Los servicios:
- Son GRATUITOS
- Están disponibles las 24 horas del día, todos los días
- incluidos los fines de semanas y días festivos Están disponibles para cualquier persona que llame y solicite asistencia; padres/madres, parientes, familias de guarda, personal escolar o autoridades policiales
Para obtener acceso a los servicios:
- Llame al 2-1-1; presione 2 para Español y despúes 3 para la línea directa de atención de crisis
- Envie un mensaje de texto al 898-211 con su código postal y escriba: "solicito servicio móvil para momentos de crisis"
Back to School Month
August can be a hectic month during which the transition from freedom to... not... can be a difficult experience for children and adolescents. It's important for us, as parents, to be patient while our kids get back into the swing of things this year.
It's easy, as parents, to forget what it was like to start a new school year. Maybe your kids are at the same school with the same teacher. Maybe they're in a new school with unfamiliar teachers and peers. Whatever the case may be, it's important to keep in mind that "new" can be just as scary as it is exciting.
So, here are a few tips on helping our children navigate this transitional phase
Create a safe space for sharing feelings - allowing your kids to express themselves creatively (drawing, painting, singing, etc.) can help them express difficult or overwhelming feelings. Choose a quiet space to engage in play/conversation with your child if you notice he/she seems troubled. Start by saying something along the lines of, "Hey, I'm noticing a different vibe from you today. I am concerned that there's more going on than what you're sharing."
Listen more, talk less - It's also important to make sure you are providing the support they need in that moment, as well. Ask, "Do you need me to listen or would you like my advice?"
Recognize that their feelings are normal - It's not uncommon for children to feel apprehensive, worried, nervous, or even anxious about the start of the new school year. Reassure them that most people experience similar emotions in similar situations. Learning to tolerate uncertainty is a necessary skill in a child's development.
Provide a good model for your kids to follow - When necessary and possible, model what healthy emotion regulation looks like. If you're feeling overwhelmed one day, it's okay to say, "I'm not handling my stress well right now." It's okay to apologize to your children if your emotions got the better of you, too. Teaching our children what "healthy" looks like is vital to their health. It's okay to not be okay, but it's not okay to stay that way.
Create cohesion - Now that the kids are back in school that means that their teachers are in charge for a majority of the day; however, that does notmean that they are in charge of parenting your children. It's important to work with teachers to help your children establish new routines, build strong connections, and successfully transition from the summer months to the school months.
Praise their efforts - Life is more than good grades. Recognize you child's creativity, curiosity, kindness, bravery, etc. and explore that with them. Help them to embrace the facets of themselves that they might not be able to explore while in school.
Establish a healthy work-life balance - While we are at work all day, so are our kids. School takes a heavy mental and emotional toll, so help to establish study breaks and downtime outside of school. This can even include encouraging your child to take up an extracurricular activity that promotes physical exertion or scheduling quality time to spend together doing something both of you are interested in.
Prioritize self-care - So often, as adults, we get caught up in the hustle and bustle of everyday life. It's important to implement and prioritize self-care into our own lives because our children deserve the best from us.
Check Out This Month's Book Recommendation
"Whale Done is much more than a set of techniques; it is a way of looking at people and seeing the best that is in them. Great leaders, saints, and sages have developed this skill. Since most of us are less advanced than those paragons, this book can serve as a guide for how to bring out the best in our children."
Learn MoreAnxiety
"Living with anxiety is like being followed by a voice. It knows all your insecurities and uses them against you. It gets to the point when it's the loudest voice in the room. The only one you can hear."~ Unknown
We don't know about you, but it seems that more people than not are struggling with unhealthy symptoms of anxiety. Yes, "unhealthy" is the key word here. So, let's break that down a little further:
- Healthy Anxiety is triggered by specific events/situations, intermittent, and beneficial for things like productivity and creativity.
- Unhealthy Anxiety interferes with daily living, is irrational and chronic, and inhibits productivity and creativity.
Now, looking at it like that, it's easy to distinguish between the two, right? Maybe. If treating mental health was as simple as that, then we'd all be out of a job very quickly. So, let's break it down even further:
- Anxiety - ongoing, difficulty regulating emotions, overwhelming sense of dread that causes avoidance
- Stress/Nervousness - a natural reaction to certain situations, typically new or important challenges (i.e., giving a presentation or waiting on lab results), but goes away once the situation has passed
Are we saying that anxiety is unnatural/abnormal? Not at all. Anxiety is the next step up from feeling stressed or nervous.
Symptoms of stress and anxiety tend to present with similar sensations, such as:
- fatigue
- difficulty sleeping/staying asleep
- irritability
- muscle tension
- elevated blood pressure
- difficulty concentrating
- increased heart rate
- excessive worry
- headaches
- chest pain
- "his palms are sweaty, knees weak, arms are heavy..." I digress.
In all seriousness, though, the most important factor for distinguishing between feeling stressed or experiencing anxiety is how your emotions are presenting physically. Is there a difference between the physical sensations you experience when you are stressed/nervous and those of anxiety? Theoretically, there should be.
Tips For Dealing With Anxiety
Okay, we have the knowledge, now what do we do with it?
This may go without saying, but therapy is a great way to learn how to regulate your emotions and overcome overwhelming feelings. A knowledgable clinician can also help determine if you are suffering from a disorder or experiencing normal/healthy symptoms of stress.
Enhance your mindfulness: Mindfulness is not meditation. To be mindful means to be aware, on purpose, in the present, without judging.
Implement self-care. Self-care doesn't have to be this lavish spa weekend or staying in bed all day. Self-care can be spending five minutes alone in your car screaming your lungs out before you have to go inside and make dinner. Self-care is what you need in that moment in order to move through those overwhelming emotions. Other examples include going to the gym, gardening, fishing, or reading.
Establish a strong support system. Surround yourself with people who boost your confidence, celebrate with your during the highs, and stay with you during the lows.
This ties into mindfulness, but you will have to learn and be willing to accept that anxiety, although unwanted, is a natural occurrence. Again, healthy anxiety can spur you on to be more productive or creative. You might just have to learn what healthy anxiety in your life looks and feels like.
Self Test
Not sure if you're ready to take that next step and seek professional help? On the fence about whether or not your symptoms are "that bad"? Maybe you're concerned for a friend or loved one. Click one of the links below for a quick test to know if you could have a mental health disorder. Bring the results to a mental health provider for evaluation, and possible diagnosis and treatment.
*The provided links are not a diagnostic tools. If you have concerns about possible anxiety see a mental health professional. An accurate diagnosis can only be made through clinical evaluation. This self-test is for personal use only.
July Is National Minority Mental Health Awareness Month
"Once my loved ones accepted the diagnosis, healing began for the entire family, but it took too long. It took years. Can't we, as a nation, begin to speed up that process? We need a national campaign to de-stigmatize mental illness, especially one targeted toward African Americans...It's not shameful to have a mental illness. Get treatment. Recovery is possible."
~ Bebe Moore Campbell, 2005
Who Was Bebe Moore Campbell?
She was the driving force behind bringing awareness to the importance of improving mental healthcare for impoverished and underserved communities. This movement brings attention to the unfair inequities that negatively impact a person's mental health. During this month the acronym BIPOC is often used to represent populations who have experienced trauma and hardship due to systemic or historical barriers. BIPOC stands for Black, Indigenous, and People of color.
What Is So Important About BIPOC Mental Health Awareness?
It helps save lives year after year. While mental health is available year-round, there are some communities who have difficulty gaining access to quality care. This month serves as a reminder that there is hope and there is help by providing updated resources and allies for those needing it. During the month of July, BIPOC Mental Health Awareness also serves to de-stigmatize mental health issues and normalize seeking help.
Did You Know...
Rates of alcohol and substance use, suicide, mental health disorders, and violence (fatal and non-fatal) are disproportionately higher in American Indian and Alaska Native communities than in the rest of the U.S. population. This results in 2.5 times more AI/AN people reporting severe psychological distress than the rest of the U.S. population in the span of one month's time.
July Is Also Social Wellness Month!
Get out and meet new people, make new memories, and take ALL the pictures (#doitforthegram). Social connection is so important for our overall health and well-being because it provides opportunities for us to not only learn about others, but more importantly to learn about ourselves. If you put yourself out there, you might learn that you enjoy activities or hobbies that you never dreamed of. Do something at excites you. Do something that scares you or makes you uncomfortable in an inspiring-kind-of way.
When we feel connected with others our sense of belonging is strengthened. We feel cared for, valued, loved, and appreciated by those who support us. Social connection can enhance emotion regulation skills and decrease the risk of violent or suicidal behaviors. Learn more about the power of social wellness here or click on the links below for tips on how to establish and maintain social relationships.
Check Out This Month's Book Recommendation!
"In this groundbreaking book, psychiatrist and neuroscientist Amir Levine and psychologist Rachel S. F. Heller reveal how an understanding of attachment theory-the most advanced relationship science in existence today-can help us find and sustain love. Attachment theory forms the basis for many bestselling books on the parent/child relationship, but there has yet to be an accessible guide to what this fascinating science has to tell us about adult romantic relationships-until now."
Learn More