Mental Health Education Blog - Southern Regional AHEC

May is National Mental Health Month

May is National Mental Health Month. Created in 1949, National Mental Health Month was established with the purpose of promoting the importance and awareness of mental wellness and mental health in all American’s lives, and to reduce the stigma people experience with a mental health diagnosis. Stigma continues to prevent people from seeking appropriate treatment. Suffering with untreated mental illness sometimes will cause individuals to self-medicate, with substances from alcohol to prescription drug abuse.

This past year has highlighted the need for mental health awareness in every aspect of our lives including how people suffered from isolation, grief, financial insecurity, food instability and sickness. We have seen and heard how the pandemic has created barriers to treatment, which is especially considering how one in six youth (6 – 17 years old) experience a mental health disorder and one in five adults experience mental illness each year. These conditions include depression, schizophrenia, post-traumatic stress disorder, anxiety, and bipolar disorder.

National Mental Health Month also focuses on mental health resilience. Resilient mental health can be defined as being able to cope with the ups and downs of life, and to maintain a positive outlook. A mentally and emotionally resilient person has the tools for coping with difficult situations. This makes the person focused, productive and flexible and it also makes them less afraid of new experiences and uncertain future. Mental health resilience is important in helping people to improve relationships, contribute to their community in a meaningful way, cope with stress, be physically healthy, realize their potential, and work productively.

April is Stress Awareness Month

April is Stress Awareness Month. This past year has certainly taught us the importance of learning to cope with our stress and finding healthy ways to deal with different situations. Healthy coping strategies can go a long way in living a healthy and positive life.

The American Psychological Association found in 2017 the most common sources of stress reported among Americans were the “future of our nation” (63%), money (62%), work (61%), political climate (57%), and violence/crime (51%).

One technique that experts recommend to address stress is to have a specific 30-day challenge. This challenge encourages you to do one action for your mental, physical and emotional wellbeing every day. This challenge can help you find ways to cope with your own stresses and may also provide helpful strategies in changing your mindset and outlook on stress.

The 3 important self-care practices to consider are:

Exercise Move every day for 10 minutes or more to boost your serotonin levels, feel a sense of accomplishment, and improve your energy.
Practice Healthy Boundaries Learn to say no to the things that diminish the quality of your life. These might include media, food, people, and unhelpful activities.
Set a Routine Make time in your schedule for taking care of the things that are important to you including work, play, and rest. Establish a regular sleep schedule.
Make sure to incorporate at least one relaxing and rewarding thing once a week.

Each March, the Academy of Nutrition and Dietetics Celebrates Nutrition Month

Hippocrates said “Let thy food be thy medicine.” Each March, the Academy of Nutrition and Dietetics celebrates Nutrition Month. Nutrition Month was created to focus on reminding people to make correct food choices in addition to developing good exercising and eating habits. Throughout life, a nutritious diet supports an overall stronger mental and physical development and aging process, reduces risks of chronic disease, helps to maintain a desirable body weight and leads to overall well-being and health.

NewsWise published an article which addressed nutritional needs in different stages of life:

Teens to 20s — Build bone density by eating and drinking calcium-rich foods and beverages such as fat-free or low-fat dairy milk or yogurt or calcium-fortified soy beverages. Non-dairy sources of calcium include fortified cereals, beans, some leafy greens and canned salmon with bones.
30s to 40s — Eating a variety of nutritious foods, especially plenty of fruits and vegetables, whole grains and beans, peas and lentils for vitamins, minerals, antioxidants and dietary fiber.
40s to 50s — Fine tune your healthful eating habits and continue to incorporate regular physical activity as your body changes due to fluctuating hormones and slowing metabolism. Also, continue to focus on ways to limit foods and beverages with added sugars, salt and saturated fat.
60s and beyond — Continue to include a variety of protein-rich foods to maintain bone strength and incorporate strength-building activities to maintain muscle. Good sources of protein include seafood, lean cuts of meat, eggs, beans, tofu and nuts. Animal-based protein foods also provide vitamin B12, which is a concern for some older adults.

February is National Teen Dating Violence Awareness and Prevention Month

1 in 3 teens have experienced teen dating violence nationwide. Teen dating violence can have long-term and severe short-term effects on teens, and these teens are more likely to use drugs, alcohol and tobacco; contemplate suicide; eating disorders and experience symptoms of anxiety and depression.

As we continue to navigate through the COVID-19 pandemic, we should be more aware of digital dating abuse. Digital dating abuse is defined as using technology to continually harass a romantic partner with the intent to control, coerce, intimidate, annoy or threaten them. Video chat, social media, and texting are different ways youth communicate that provide various opportunities for digital dating abuse.

It is encouraged to talk to youth early about dating violence and healthy relationships. Some tips on having a conversation with youth about health relationships are:

Encourage thoughtful, honest, and open dialogue – Talk openly and allow them to articulate what a healthy relationship is to them.
Be active in the youth’s life – Find activities and interests you can do with the teen.
Be supportive and nonjudgmental – Try to respect differences of opinions, come to mutually acceptable decisions, and be aware of seeming too judgmental or pushy so the teen does not become too defensive.

National Poverty in America Awareness Month

January is National Poverty in America Awareness Month. The poverty rate in the United States increased from 9.3% in June to 11.7% in November, the biggest increase in one year since 1960. The federal poverty line is $26,200 for a family of four. Poverty can cause malnutrition and hunger; lack of proper medical care; social discrimination and exclusion; and limited access to education and other basic services.

Housing affects almost everything: it plays a critical role in providing stability to poor families. Housing poverty includes energy and fuel poverty, lack of access to water, and lack of sanitation. The housing market does not produce enough affordable housing, and the number of households paying more than 30% of household income for rent is at historic levels. Families with severe rent burdens are left with very little room for other necessities. Often, they face eviction, sometimes repeatedly, or in worst cases, end up homeless.

Poverty USA’s Poverty Quiz, will help you learn about the structures and systems that affect our communities. Some ways we can help to combat poverty in America is through contributing to charities with support and time. Different charities assist with food aid, access to education, and other areas. Charity Navigator evaluates charitable organizations in the US for efficient use of funds.

National Family Caregivers Month

November is National Family Caregivers Month. There are more than 40 million people who serve as unpaid caregivers for family members with functional impairment, disabilities, and/or terminal or chronic illnesses.

These caregivers are essential in the role they play to ensure the well-being and health of their family, and they need support and compassionate care. As the pandemic continues, caregivers are continuing to provide a vital lifeline of devotion, energy, immeasurable time, encouragement, resources and hope. The additional stress of caregiving may take a significant toll on someone’s mental wellness. This might be seen as struggles with post-traumatic stress disorder (PTSD), anxiety, depression, and/or a problematic relationship with substances.

It is really important for caregivers to maintain their mental well-being, even if the caregiver feels they have no time to schedule self-care. That self-care could be accepting offers from others to help, taking care of their own health, checking in with themselves to make sure they are not becoming depressed and being open to new technologies that can assist in the care for their family member.

The National Alliance for Caregiving (caregiving.org) provides an array of valuable information that range from family supports, professional resources and virtual toolkits.

National Recovery Month

September is National Recovery Month, designed to educate Americans that substance use treatment and mental health services can enable those with substance use and mental disorders to live healthy and rewarding lives. This is the 31st year celebrating the gains made by those in recovery, and celebrating improvements made by those who are managing other health conditions such as hypertension, diabetes, asthma, and heart disease.

Recovery Month promotes and supports new evidence-based treatment and recovery practices, the dedication of service providers and community members across the nation who make recovery in all its forms possible, and the emergence of a strong and proud recovery community.

The COVID-19 pandemic has posed significant challenges to those in recovery, caused in part by difficulty receiving in-person treatment, the inability to meet in-person for peer support groups, and social isolation. COVID-19 has caused many other overwhelming emotions including fear, uncertainty, and stress to those who face the day-to-day reality of overcoming addiction, and made it more difficult for people to access care. Even though there are challenges to developing and fostering meaningful connections, have by creating new means of connecting, Americans in recovery resolve to fill the void of in person interactions and demonstrated resilience. This resilience comes from establishing virtual peer support groups that embrace technology like videoconferencing to holding health and wellness classes remotely or in person following social distancing guidelines. During this time, we must support our loved ones, neighbors and friends who are struggling with substance use disorder and celebrate those living in recovery.

Raising Awareness of America’s Health Centers Accomplishments

August 9 – 15 is National Health Center Week. This annual celebration’s goal is raising awareness about the mission and accomplishments of America’s health centers over the past five decades. This year, the National Health Center Week honors front line providers, staff, and beloved patients who lost their lives during the (ongoing) COVID-19 pandemic. Community Health Centers serve as the beacon of service, care, and strength in their communities. In moments of pain and loss, Community Health Centers offer support and love. In moments of triumph, they offer hope and a vision for the future.

From the very beginning of the crisis, Community Health Centers began finding innovative ways to provide preventative and primary care to their patients. Health centers serve 27 million patients, which continues to be a growing number. Health centers reach beyond the walls of conventional medicine to address the social determinants of health affecting special patient populations produce innovative solutions to the most pressing health care issues in their communities.

The following days are dedicated to particular areas that spotlight the high-quality care health centers provide as they work to improve health outcomes and narrow health disparities in their communities:

Sunday, 8/9: Public Health in Housing Day
Monday, 8/10: Healthcare for the Homeless Day
Tuesday, 8/11: Agricultural Worker Health Day
Wednesday, 8/12: Patient Appreciation Day
Thursday, 8/13: Stakeholder Appreciation Day
Friday, 8/14: Health Center Staff Appreciation Day
Saturday, 8/15: Children’s Health Day

Anxiety and Depression in a Global Health Crisis

As we continue to learn and adjust to this global health crisis, this is a great opportunity for us to check in with ourselves first, then with everyone else we are in contact with even on a small scale. Anxiety and depression are both potentially debilitating mental health disorders that impact all areas of one’s life.

Depression can present itself as anxiety, brooding, or irritability even as symptoms of physical pain. People who are depressed may not be willing or able to readily identify their symptoms. Saying things like ‘I just don’t feel well’ or ‘I’m tired’ can be a sign of concealed depression. Other subtle signs include:

Changes in sleeping patterns including excessive sleeping or insomnia
Reckless behavior
Crying for no apparent reason
Sudden aches and pain

Anxiety disorders are characterized by worry or excessive fear or caused by anticipation of a threat or conflict. While anxiety itself is a normal facet of life, anxiety disorders can disrupt one’s ability to function in day to day situations.

Much like depression, anxiety can have a number of causes, including biochemical imbalances or past traumas. When depression and anxiety occur together, coping with the dueling emotions is overwhelming. Feeling anxious about achieving goals or other’s expectations may cause inaction, deepening depression when one falls short.

It may be possible to create an environment of support and care that includes you, friends, family, and other supportive people, who can all work together to help you or anyone who deals with anxiety and depression to live the highest quality of life possible.lly.

Continuing Professional Development and Virtual Learning

As we are learning and adjusting to our “new normal” of virtual communication, we wanted to give some encouraging words regarding virtual learning.

Virtual learning provides a certain level of flexibility which helps with helps with time management. An internet connection is the only needed requirement, so you can be at a number of different places as long as you have the desire to learn. Some of the different learning options are tablets, laptops, phones, or even a trusty desktop! This option helps you to choose what location is most beneficial to your own learning experience especially if you are navigating working from home while homeschooling.

Online education does require more self-discipline which will rely on more time-management and self-motivation. This is a trait we can enhance making it a great advantage.

This alternate version of training allows participants to have online interactions, receive online support which includes technical support and dialogue with the presenter(s).Some virtual trainings are shorter so the cost is not as intense. Southern Regional AHEC is going to start offering more trainings online, so this will be an opportunity to meet colleagues throughout the state. Some of these trainings will have a limited number of participants, so participants can have small group work with each other.

As we continue to learn more about the health crisis, please make sure you are taking care of yourself mentally, physically, and emotionally.

January is Stalking Awareness Month

The Stalking Prevention, Awareness, and Resource Center (SPARC) website reflects the 16th annual action call to recognize stalking as a serious crime. Stalking is defined as a pattern of behavior directed at a specific person that would cause a reasonable person to feel fear.

A pattern of behavior is considered two or more incidents. There are a variety of actions, including but not limited to unwanted contact including texts, calls, and social media contact; following the person; showing up/approaching an individual or their friends/family; tracking the person (using apps, hidden cameras, or GPS); sending unwanted gifts or letters; hacking the person’s accounts and changing the person’s passwords or impersonating the person online; showing up or waiting for the person at work, home, or school; threating to hurt the person, or those close to the person – pets, family, friends; sharing or posting or threating to post or share intimate photographs of the person; spreading rumors about the person whether online or in person, and property damage.

Even if the behavior is not a crime on its own, for example excessive texting, this should be documented and reported because it could be a part of the stalking behavior pattern.

The definition of stalking identifies fear as an indicator for stalking. Fear is contextual so what might be cause fear for one person might not invoke the same response for a different person. Fear can be masked through frustration, hopelessness, anger or despair.

If a person feels they are being stalked, they should document everything, tell people a trusted person about the situation, including finding out if there are security plans at work, home and school, and consider getting a court order.

International Stress Awareness Day

November 6th is International Stress Awareness Day. Stress is not something that everyone can avoid but we have to learn to manage it. When a person is stressed the heart rate increases, muscles tighten, breathing quickens, and the blood pressure rises. Stress is different for everyone. Small doses of stress are not bad, unless it is long-term chronic stress. Some consequences of long-term stress are:

Depression, personality disorders, and anxiety
Obesity and other eating disorders
Cardiovascular disease including strokes, high blood pressure, heart attacks, abnormal heart rhythms, and heart disease
Acne, eczema, permanent hair loss, and psoriasis
Loss of sexual and reproductive disorders
GERD, ulcerative colitis, irritable colon, and gastritis

Here are some stress management techniques:

Practicing relaxation techniques
Exercising regularly
Managing your time more effectively
Setting limits and turning down extra tasks
Getting enough rest
Not relying on drugs/ alcohol/compulsive behaviors
Spending time with people you enjoy
Eating well-balanced healthy meals
Expressing your feelings, beliefs, or opinions instead of becoming passive, angry, or defensive
Always trying to keep a positive attitude