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3/16/2021

Progressive Muscle Relaxation

Progressive Muscle Relaxation is a favorite mindfulness technique to improve body awareness and help tackle feelings of anxiety and depression.  Use this guide to try it out!

2/10/2021

Nearly half of U.S. workers suffer from mental health issues since Covid-19 pandemic hit, report finds

If you’re stressed out, anxious or feeling lonely, you are not alone.

Nearly half of American workers have been suffering from mental health issues since the Covid-19 pandemic began, at a significant cost to their well-being and potentially to their employer’s bottom line.

There has been a significant jump in full-time U.S. workers dealing with mental health issues in the last 12 months, according to a report from the Portland, Oregon-based insurance company The Standard.

About 46% of the more than 1,400 workers surveyed at the end of last year reported that they were struggling with mental health issues, compared to 39% a year earlier. And more than half of workers — 55% — said a mental health issue has affected them more since the pandemic began.

Yet many may not know where to turn for help.
 
“The stigma of mental illness, therapy and mental health at work can keep many employees from using resources,” said Dr. George James, a licensed marriage and family therapist and member of the CNBC Financial Wellness Council. “So it has to be driven, encouraged and supported from the top down.”

Workers also may not realize that they are dealing with issues that are impacting workforces around the world.  In another survey of nearly 13,000 employees in 28 countries, including the U.S., the majority of workers said they have experienced increased anxiety around job security and also found changes in their work routine and organization stressful. When working from home, nearly half said they’ve felt lonely and isolated, according to this report by the World Economic Forum and Ipsos.

Another issue facing many U.S. workers is “the stress of dealing with toxic people, in addition to a pandemic and increased awareness of racial injustice can be overwhelming if not dealt with or supported,” Dr. James added “This can increase turnover and reduce productivity.”
 
In the WEF report, nearly half of workers globally admitted to reduced productivity during the pandemic. These indirect costs of mental health challenges can come at heft price for employees — and employers. 
Even before the pandemic, research from the World Economic Forum showed the global cost of mental health conditions — including costs related to lost productivity — was about $2.5 trillion in 2010, and it’s estimated that will grow to $6 trillion by 2030.
 
Organizations, big and small, are stepping up efforts to address employees’ mental health, from offering one-on-one counseling through employee assistance programs to providing access to virtual therapy and meditation apps for free.

Some companies, including energy giant BP, are including questions about employees’ mental wellbeing in regular employee surveys to better understand how teams are feeling in real-time.

Starbucks is offering free virtual therapy to address everything from stress and anxiety to depression. Bank of America is providing telemedicine options for behavioral health and access to a free online and mobile mindfulness app to support emotional wellness.
 
And for workers looking for help beyond their employer, LinkedIn Learning has courses on supporting your mental health while working from home, dealing with grief loss and change, and having an inclusive mindset. 

11/18/2020

Holidays could compound mental health issues brought on by pandemic, experts say

From: Katie Anderson

https://observer-reporter.com/news/localnews/holidays-could-compound-mental-health-issues-brought-on-by-pandemic-experts-say/article_397a0120-290b-11eb-be01-e3424256d864.html



​Mental health experts are expecting an increase in mental health issues across the region during the holidays, as families navigate risks and benefits of spending time together amid the COVID-19 pandemic.  “We are expecting a wave of mental health problems, like anxiety and depression,” said Dr. Gary Swanson, a psychiatrist with Allegheny Health Network.  Swanson said many Americans are dealing with “a chronic stress issue” because of the length of the pandemic and the many aspects of routine life it has affected.
 
“Chronic stress can be very difficult because you’re always worried about something,” he said. “People over time start to miss their coworkers, friends and family interactions. You become frustrated with that, and it wears on you over time.” Swanson said the pandemic has left many with a tricky balancing act of physical health risks and mental health benefits. Many are weighing the option of spending time with family, or staying away to not risk contracting or spreading the virus to those they love most.
 
“That’s an unfortunate choice for people to have to make,” Swanson said. “We’re going to have to adapt and find other ways to enjoy the holidays and make the most of it. I think you have to find some way to get together with family. To say, I’m not going to see anybody is unhealthy.”
 
The holiday season can provide a “time of more anxiety, stress and depression” for many, and this year, they may not have access to “typical coping mechanisms,” like holiday parties, travel or large family gatherings, Swanson said. “Doing those family rituals, whether it’s a Thanksgiving meal or Christmas traditions, when you get out of those routines, you miss them and those people, and it’s stressful,” Swanson said.
 
Those changes of holiday traditions and routines can be especially problematic for children, according to Dr. Scott Tracy, a counselor in Fayette County and professor at Kutztown University. “Kids especially need that routine – that by itself just creates a lot of anxiety,” he said. “Anxiety in children often looks like they’re acting out. Parents often misinterpret an anxiety response in children as bad behavior.”
 
Tracy said if children aren’t able to visit with family or see their friends over the holiday, it could impact their learning too. “Children are social beings,” he said. “They learn from others. When they’re not able to interact with other children or adults, it impacts their ability to not only learn, but also to have fun.”
 
Tracy and Swanson also suspect that many who usually experience loneliness over the holidays, may feel even more isolated this year, especially if stores, programs and gatherings are closed or canceled. “People can feel sad at the holidays, and they feel bad that they feel sad because it’s supposed to be a happy time,” Swanson said. “But I think it’s OK to feel sad, especially if you can’t see your family or celebrate how you normally would. I think it’s OK to be sad and grieve those things.”
 
Tracy said loneliness is a major source of stress for people around the holidays and this year, the pandemic is “going to make it so much worse.” He said with rising COVID-19 cases and the possibility of further shutdowns, people could be force to be home by themselves more often. “The worst thing to do when you’re depressed is to isolate yourself, and now we’re in a situation with the pandemic that causes isolation,” he said.
 
Tracy suggested people seek telehealth services from behavioral health providers. He said many counties have a crisis line available 24 hours a day.
“Talk about your feelings and do everything you can to not overreact,” he said. “Understand – and I’m quoting the Old Testament – that ‘this too shall pass.’”
 
Changes in weather and financial pressure at this time of year also add to stress levels, Tracy said. When you add the fact that many people are out of work and underemployed with recent political tension and spiking COVID-19 anxiety, it makes “a really bad mix for people’s behavioral health,” Tracy said.
 
Still, he said flattening the curve of COVID-19 cases and deaths is the priority in the medical community. “We’ve got to get control of the disease,” he said.
Tracy suggested people supplement vitamin D and try to spend time in sunlight outside, to help with mental health. “It’s not pleasant in the winter – it’s not what you want it to be – but that’s an important way to compensate for it,” he said. “Sunlight provides a very important energy source for the brain, so it’s very natural for people to feel down around the holidays.” Swanson also emphasized the mental health benefits of getting plenty of fresh air and exercise in the winter months. “People have been taking advantage of the outdoors because it’s certainly a safer place,” he said. “I would argue that you can still do that in the winter, you’ll just have to bundle up. One of the benefits to wearing a facemask, is that it will keep you warm.”
 
Swanson said people shouldn’t cancel all of their holiday traditions, like baking cookies, decorating their homes, putting up a Christmas tree, or other “low risk” social activities like “going to church on Christmas Eve.” “Those types of things I think ground us and keep us connected with our roots and our families,” he said. “I do think things will change, and maybe looking forward to next year’s holidays will help us get through this year.”
 
Tracy too suggested making plans for “healthy, fun activities” throughout the season, like walks, movie nights, crafts and chances to try new things and hobbies. “When you have a crisis like this there’s always opportunity for growth,” he said. “Ten years from now, we’re all going to have very incredible stories to tell about our time in history when the world was challenged and everything was shut down. Keeping a journal or scrapbook is a way for us to record and make sense of what we’re going through.”
 
Another way to strengthen one’s mental health during this season, Swanson said, is to volunteer in a safe, socially distanced way. “People feel good when they’re helping people out, like volunteering, donating to a charity, or going to a shelter to hand out food,” he said. “There are so many people in the world who need love and nurturing at this time of year, and reaching out to them helps us feel better.”

10/7/2020

Drinking Surged During the Pandemic.  Do you know the signs of addiction?

By Alex Smith, KCUR JUNE 24, 2020

Despite the lack of dine-in customers for nearly 2½ long months during the coronavirus shutdown, Darrell Loo of Waldo Thai stayed busy.
 
Loo is the bar manager for the popular restaurant in Kansas City, Missouri, and he credits increased drinking and looser liquor laws during the pandemic for his brisk business. Alcohol also seemed to help his customers deal with all the uncertainty and fear.
 
“Drinking definitely was a way of coping with it,” said Loo. “People did drink a lot more when it happened. I, myself, did drink a lot more.”
 
Many state laws seemed to be waived overnight as stay-at-home orders were put into place, and drinkers embraced trends such as liquor delivery, virtual happy hours and online wine tasting. Curbside cocktails in 12- and 16-ounce bottles particularly helped Waldo Thai make up for its lost revenue from dine-in customers.

Retail alcohol sales jumped by 55% nationally during the third week of March, when many stay-at-home orders were put in place, according to Nielsen data, and online sales skyrocketed.
 
Many of these trends remained for weeks. Nielsen also notes that the selling of to-go alcohol has helped sustain businesses.
 
But the consumption of all this alcohol can be problematic for individuals, even those who haven’t had trouble with drinking in the past.

Dr. Sarah Johnson, medical director of Landmark Recovery, an addiction treatment program based in Louisville, Kentucky, with locations in the Midwest said that, virtual events aside, the pandemic has nearly put an end to social drinking.

“It’s not as much going out and incorporating alcohol into a dinner or time spent with family or friends,” Johnson said. “Lots of people are sitting home drinking alone now and, historically, that’s been viewed as more of a high-risk drinking behavior.”

There are some objective measures of problematic drinking. The Centers for Disease Control and Prevention defines heavy drinking as 15 or more drinks a week for a man or eight or more for a woman.
 
But Johnson said that more important clues come from changes in behavior. She explains that, for some people, a bit of extra drinking now and then isn’t a big deal.

“If they are still meeting all of their life obligations, like they are still getting up and making their Zoom meetings on time, and they’re not feeling so bad from drinking that they can’t do things, and taking care of their children and not having life problems, then it’s not a problem,” Johnson said. “It’s when people start to have problems in other areas of their life, then it would be a signal that they are drinking too much and that it’s a problem.”
 
But there are signs to watch out for, she says. They include:
 
*Big increases in the amount of alcohol consumed
*Concern expressed by family or friends
*Changes in sleep patterns, either more or less sleep than usual
*Any time that drinking interferes with everyday life
 
Johnson noted that for many people, living under stay-at-home orders without the demands of a daily commute or lunch break could be problematic.
 
“Routine and structure are important to overall mental health because they reduce stress and elements of unknown or unexpected events in daily life,” Johnson said. “These can trigger individuals in recovery to revert to unhealthy coping skills, such as drinking.”
 
Johnson explained that while some people may be predisposed to problematic drinking or alcohol-use disorder, these can also result from someone’s environment.

Johnson said that people who are unable to stop problematic drinking on their own should seek help. The federal Substance Abuse and Mental Health Services Administration runs a 24/7 helpline (800-662-HELP) and website, www.findtreatment.gov, offering referrals for addiction treatment.

Peer support is also available online. Many Alcoholics Anonymous groups have started to offer virtual meetings, as does the secular recovery group LifeRing. And for people who are looking for more informal peer support, apps such as Loosid help connect communities of sober people.
 
Darrell Loo at Waldo Thai said that he has been concerned at times about people’s drinking but that he generally has seen customers back off from the heavy drinking they were doing early in the pandemic.
 
Loo and others in the Kansas City restaurant business are pushing for the carryout cocktails and other looser laws to stay in place even as restaurants slowly start to reopen.
 
“This will go on for a while. It’s going to change people’s habit,” Loo said. “People’s spending habit. People’s dining out habit. So there’s definitely a need to keep doing it.”
 
This story is part of a partnership that includes KCUR, NPR and Kaiser Health News.

Source:  
https://khn.org/news/drinking-surged-during-the-pandemic-do-you-know-the-signs-of-addiction/

8/11/2020

40 percent of LGBTQ youth 'seriously considered' suicide in past year, survey finds

The Trevor Project’s 2020 National Survey on LGBTQ Youth Mental Health paints a stark picture of pervasive mental distress among America’s queer youth.

July 15, 2020, 11:44 AM CDT
By Tim Fitzsimons

Two in 5 LGBTQ youth in the United States have "seriously considered" suicide in the past year, a sobering survey released Wednesday said, showing what one expert called the "devastating mental health consequences" of society's failure to create a safer and more affirming environment for America's queer youth.

The 2020 National Survey on LGBTQ Youth Mental Health by The Trevor Project, an LGBTQ youth crisis intervention and suicide prevention organization, paints a stark picture of pervasive mental distress among America’s lesbian, gay, bisexual, transgender and queer youth, with a majority reporting symptoms consistent with generalized anxiety disorder and major depressive disorder.

The survey, the largest of its kind, polled 40,000 LGBTQ people between ages 13 and 24 and found that 68 percent of the respondents reported symptoms of generalized anxiety disorder, 55 percent reported symptoms of major depressive disorder and 48 percent reported engaging in self-harm. In addition, 40 percent say they have “seriously considered” attempting suicide in the past year.

In a clinical mental health setting, survey responses like these would lead to follow-up screenings, according to Amy Green, the study lead and director of research at The Trevor Project.

“Our physicians, pediatricians and mental health providers need to be screening youth,” she said, urging professionals to take a closer look at sexuality and gender issues in youth mental health settings.

Dr. Jack Turban, a fellow in child and adolescent psychiatry at the Stanford University School of Medicine, where he researches the mental health of transgender youth, said the findings "highlight that our society has a long way to go to create a safer and more affirming environment for LGBTQ youth.”

“We once again see the devastating mental health consequences of our failures," he said in an email.
As the survey’s own data show, many LGBTQ youth are not getting screened for the mental health issues they report. About half of the respondents say they want but could not get mental health care in the past year, with affordability the “strongest barrier to receiving mental health care."

The risks associated with unmet mental health care needs are stark. Overall, suicide is the second leading cause of death for American adolescents, according to the Centers for Disease Control and Prevention, and LGBTQ youth are at a higher risk of suicide than straight and cisgender youth. Fifteen percent of the respondents attempted suicide in the past year, the survey found.

 “If we take a step back and look at minority stress model, that says that experiences of rejection, discrimination and victimization are the primary causal mechanisms that cause that ideation,” Green said, adding that it’s not who they are, “but how they are treated.”

In the survey, LGBTQ youth who reported facing greater rejection, violence and discrimination also reported higher rates of suicide attempts.

For transgender and nonbinary youth, having their identity and pronouns respected by “all or most” people was associated with a greatly reduced risk of a suicide attempt.

Even so, respect is still rare: Just 20 percent of trans and nonbinary youth said their gender identity is respected by “all or most” people in their lives.

LGBTQ youth in the survey identified with more than 100 different combinations of terms to describe their gender identity.

Turban said rejection “takes an insidious toll and plants the seed for mental health problems.”
“We can’t underestimate the broad adverse health effects caused by societal discrimination against LGBTQ people, and youth in particular,” he said. “Things like rejection from family and conversion therapy lead to a range of adverse mental health problems by telling these young people that something they can’t change about themselves makes them ‘bad’ or ‘wrong.’”

Green said understanding that rejection can lead to worse mental health outcomes can also illuminate a path forward.

While many LGBTQ youth face discrimination, the vast majority (86 percent) reported having a rock — at least one person who strongly supports them as an LGBTQ person — and those who have a rock also report lower rates of suicide attempts overall.

“The simple act of acceptance and letting kids express their identity can be incredibly powerful,” Green said.
If you or someone you know is in crisis, call the National Suicide Prevention Lifeline at 800-273-8255, text HOME to 741741 or visit SpeakingOfSuicide.com/resources for additional resources.

If you are an LGBTQ young person in crisis, feeling suicidal or in need of a safe and judgment-free place to talk, call the Trevor Lifeline now at 1-866-488-7386.
 
Source: https://www.nbcnews.com/feature/nbc-out/40-percent-lgbtq-youth-seriously-considered-suicide-past-year-survey-n1233832?fbclid=IwAR2N_o1oXSRGVxAO0AvZnc2oqXgUPyZ1GgKN0dN04qyVZ_-ZWO7ab0hMqmk

6/4/2020

Covid19 Leads to Dramatic Increases in Depression and Anxiety

Mental Health America Releases May 2020 Screening Data; 88,000 Have Anxiety Or Depression, And Results Point To Possible Epidemic Of Suicidal Ideation 
TUESDAY, JUNE 2, 2020

Alexandria, VA - More than 88,000 additional people have developed anxiety or depression as a result of the COVID-19 pandemic, according to new data released today by Mental Health America (MHA) from its online screening program.

In addition, more than 21,000 depression screeners reported thinking of suicide or self-harm on more than half the days – a number that suggests a coming wave of mental impacts that could be of epidemic proportions.

In May 2020, more than 211,000 people took a free, anonymous online mental health screen at www.mhascreening.org. The results from those screenings continued the upward trends in mental health conditions observed by MHA – and confirmed by recent analysis from the U.S. Census Bureau – since the start of the COVID-19 pandemic.

“Our May screening numbers were unprecedented,” commented MHA President and CEO Paul Gionfriddo. “And what is most troubling,” he added, “is that the numbers – consistent with the numbers from the U.S. Government’s Census Bureau - demonstrate not only that there is not yet any relief from the mental health impacts of the pandemic, but that the impacts actually seem to be spreading and accelerating.”

Gionfriddo also emphasized on the suicidal/self-harm ideation numbers. “These numbers are just so striking. When you consider that a total 45,000 to 50,000 Americans die by suicide every year and nearly half that number reported suicidal or self-harm thinking in just May alone, this has to be a wake-up call to policymakers to act now to prevent this,” he said.

“There are three options immediately available to federal policymakers – pass the 988 legislation already approved by the Senate, pass the funding for the mental health block grants and other safety net mental health providers and services already approved by the House, and work together to make mental health screening the norm for the entire population to find new cases of mental illnesses as soon as they emerge.”

Since the beginning of the pandemic:

·       There have been at least 88,405 additional positive depression and anxiety screening results over what had been expected (using November 2019-January 2020 average as a baseline).
 

·       There have been 54,093 additional moderate to severe depression and more than 34,312 additional moderate to severe anxiety screening results from late February through the end of May.
 

·       The per day number of anxiety screenings completed in May was 370% higher than in January, before coronavirus stress began. The per day number of depression screens was 394% higher in May than in January.
 

·       These impacts on mental health are more pronounced in young people (<25): roughly 9 in 10 are screening with moderate-to-severe depression, and 8 in 10 are screening with moderate-to-severe anxiety.
 

·       “Loneliness and isolation” is cited by the greatest percent of moderate to severe depression (73%) and anxiety (62%) screeners as contributing to mental health problems “right now.”
 

·       In May 2020, 21,165 depression screeners reported thinking of suicide or self-harm on more than half of days to nearly every day, with 11,894 reporting these thoughts nearly every day.
 

·       Special populations are also experiencing high anxiety and depression, including LGBTQ, caregivers, students, veterans/active duty, and people with chronic health conditions.
 

·       This isn’t just affecting people with anxiety and depression, but other mental health conditions, too. Among all psychosis screeners in May, more than 16,000 were at risk of psychosis, and the percentage at risk (73%) also increased.

MHA has had an online screening program since 2014. People who come to the website can screen anonymously and for free, using the same evidence-based mental health screening tools that are used by most clinicians. Over five million people have taken a mental health screen in the last 5 years. More than 300,000 took an anxiety screening in 2018 and 2019 alone. Most people who take a screen have never been diagnosed with a mental health condition.

MHA will continue to monitor its screening data and report out details in the coming weeks and months. To take a mental health screen, visit www.mhascreening.org. MHA offers customized resources to everyone who takes a mental health screen, based on the screen taken, severity of the result, age of the individual, and other factors.

More information:
COVID-19 and Mental Health: What We Are Learning from www.mhascreening.org

Source:
 https://www.mhanational.org/mental-health-america-releases-may-2020-screening-data-88000-have-anxiety-or-depression-and-results 

3/23/2020

10 Mental Health Tips for Coronavirus Social Distancing

Dr. Giuseppe (Bepi) Raviola, director of mental health at Partners In Health, put together a list of key practices to maintain good mental and emotional health for those asked to stay at home in efforts to prevent further spread of the novel coronavirus, or COVID-19. 
 
As we enter this new and unprecedented phase of the pandemic, we are inundated with guidelines about how to keep ourselves and our families healthy and virus-free. Yet a key item on the list—social distancing—poses unprecedented challenges to our mental and emotional well being, and requires consideration. The risk may be especially high for our children, who are suddenly cut off from school and friends.
 
How do we as individuals and parents cope without driving ourselves and each other crazy?
 
It’s a question that mental health professionals such as myself are being asked multiple times a day and that urgently needs addressing. This introduction and list was written with the help of people with whom I work, trying to gain steady emotional footing in this strange new scenario we together are in:
 
Top 10 Practices:
 
         1) Social distancing does not mean emotional distancing; use technology to connect widely;
 
         2) Clear routines and schedule, seven days a week, at home—don’t go overboard;

         3) Exercise and physical activity, daily if possible;
 
         4) Learning and intellectual engagement—books, reading, limited internet;
 
         5) Positive family time—working to counter negativity;
 
         6) Alone time, outside if possible, but inside too; but remember, don’t isolate;
 
         7) Focused meditation and relaxation;
 
         8) Remember the things that you really enjoy doing, that you can do in this situation, and find a way to do them;
 
         9) Limit exposure to TV and internet news; choose small windows and then find ways to cleanse yourself of it;

         10) Bathe daily, if possible, to reinforce the feeling of cleanliness.
 
 
Remember:
 
*Things will get better eventually, and back to normal; the world is not collapsing (don’t go “catastrophic”).
 
*Most people are good, and people are going to persevere and help each other.
 
*You’re tough, you’ve overcome challenges before; this is a new one.
 
 *This is a particularly strange and unprecedented situation; humor helps once in a while.

*If having obsessive or compulsive thoughts related to the virus, or the broader uncertainty, wash your hands once, and then remind yourself that anxiety is normal in this scenario. But the mind also can also play tricks on us. Try to breathe and move the internal discussion on.
 
*Live in the moment, think about today, less about the next three days, even less about next week; limit thinking about the next few months or years, for now.

From:https://www.pih.org/article/10-mental-health-tips-coronavirus-social-distancing?fbclid=IwAR3IHX7fKqNxTbcnBsP4b3gs3Rw1Tn42idWYUJYoDD1A50xSUi32NmjoiQA

2/20/2020

Does what I eat matter when it comes to my mental health?

What Is the Best Diet for Mental Health?
 
New research is exploring the connection between the foods we eat and our feelings of depression, anxiety, and happiness.
BY KIRA M. NEWMAN | SEPTEMBER 18, 2019
            
Should you eat an apple—or a bag of Oreos? Go to McDonald’s—or the vegetarian restaurant on the corner?
 
When we make these everyday food choices, many of us think first of our physical health and appearance. But there’s another factor we may want to consider in picking foods: their impact on our mental health.
 
A growing body of research is discovering that food doesn’t just affect our waistline but also our moods, emotions, and even longer-term conditions like depression. Which makes sense, after all. Our brains are physical entities, running on the energy that we put into our bodies, affected by shifts in our hormones, blood sugar levels, and many other biological processes.
 
Although there are many unanswered questions, the research to date can give us some guidance when we’re hunting for an afternoon snack. What we know so far can be summed up, more or less, as this: Whole-food diets heavy on the fruits, vegetables, and unprocessed protein can lift our moods and protect us from depression, while too much junk food and sugar may put our mental health at risk.
 
One-third of adults in America eat fast food on a given day. Many of us see French fries and chocolate cake as treats to cheer us up when we’re feeling down. But perhaps our perspective on food needs an update. With a few simple dietary changes, you might be able to improve both your mind and your mood.
Can your diet protect you from depression?
 
A paper published this year in Psychosomatic Medicine offers one of the most up-to-date snapshots of diet and mental health—specifically, how diet might play a role in depression.
 
The research team scoured academic journals for experiments that had asked people to change their diets and had measured the effects. In all, they found 16 studies with nearly 46,000 participants from the United States, Australia, and Europe, ranging from ages 21 to 85.
 
The experiments were quite diverse, prescribing a variety of diets to boost nutrient intake, reduce fat intake, or encourage weight loss. One group went on a vegan diet, while others restricted calories; many people loaded up on fruits and vegetables while avoiding meat and processed foods. Some people attended nutrition classes together, while others got personalized counseling or simply took home a set of guidelines. They followed the diet for anywhere from a couple weeks to a few years.
            


The results? Overall, adopting a healthier diet did lead to reduced symptoms of depression—less hopelessness, trouble sleeping, and disconnection from others—compared to engaging in other self-improvement activities or going about life as usual.
 
“Including more non-processed foods, more whole foods—fruits, vegetables—is very beneficial in terms of your psychological well-being, particularly mood,” says Joseph Firth, the lead author of the paper and a research fellow at Western Sydney University.
 
But the results got more interesting when the researchers started to dig into the details, to see for whom and under what conditions our diet might keep the bad feelings at bay.
 
Who benefits most from a healthy diet?
 
First off, diet programs tended to work better for women. Why? Besides differences in hormones and metabolism, Firth conjectured, women seem to be in a better position to benefit. They’re more likely to be depressed, and, he says, they might have more discipline at following diets than men.
 
Also, the diet programs worked better if a dietary professional administered them—probably because the recommendations were sounder and the participants (believing in the dietitian’s authority) were more apt to follow them, Firth says. An earlier review of diet studies came to a similar conclusion.
 
One of the strongest studies in the collection suggested that diet could help people who were right in the midst of a major depressive episode. Researchers recruited 67 depressed people with poor diets, half of whom were instructed to follow a healthy, Mediterranean-style diet favoring whole grains, fruit and vegetables, legumes, low-fat dairy, nuts, fish, lean red meat, chicken, eggs, and olive oil while reducing sweets, refined grains, fried and fast food, processed meats, and sugary drinks. Across 12 weeks, they attended seven sessions with a dietitian who helped them set diet goals and stay motivated; they also received recipes, meal plans, and a hamper of food.
 
The other half attended sessions on a similar schedule. But rather than getting diet advice, they simply spent time with a research assistant who was trained to be supportive of them—talking about topics they were interested in, like sports and hobbies, or playing games with them for an hour.
             
 
Despite how beneficial social interaction is, the diet group fared better than the social support group. After 12 weeks, they had reduced their depression and anxiety more—and they were about four times more likely to experience a remission from their depression. The more they improved their diet, the more their depression lifted.

 
What about anxiety? In that particular study, anxiety did go down—but on average, across all 16 studies, healthier diets didn’t seem to make people less anxious. That actually strengthens the case that diet can directly affect depression, says Firth. If the results were simply due to people feeling proud and accomplished with their new healthy habits, you would expect them to feel better all around, including less anxious. The fact that only their symptoms of depression shifted means that something deeper may be going on. 


What could that be? We don’t know for sure yet, but there are a variety of biological processes that seem to be both influenced by diet and involved in mental health. It’s possible that certain diets may increase inflammation and oxidative stress, and disrupt our mitochondrial function and neuron production, in ways that could put us at risk for psychological problems. Our gut microbiome—the colony of microorganisms in our intestines that is increasingly being studied as a contributor to mental health—may interact with many of these processes. 
 
Also, says Firth, following a diet can bring us a sense of self-esteem and self-efficacy, as well as potential weight loss—which can influence our minds, too.
But there are still a lot of unknowns. As Professor Almudena Sanchez-Villegas of the University of Las Palmas de Gran Canaria points out, the findings from diet experiments are not consistent. Many of the diet programs in Firth’s review didn’t help alleviate depression, nor did a newer one that also included multivitamins. Researchers have much more to explore.
 
Can your diet make you happy?
 
It’s one thing to say that our diet might protect us from depression and other mental health issues. But could the foods we eat actually move the needle toward more positive emotions and happiness?
 
In a 2017 experiment published in PLoS ONE, researchers recruited 171 young adults with a diet low in fruits and vegetables, which meant three or fewer servings per day. These 18 to 25 year olds were split into groups: One got a basket of carrots, apples, and kiwi or oranges and was told to eat an extra serving of fruit and an extra serving of vegetables per day; another didn’t change what they ate.
Every day for two weeks, they answered questions about their feelings, mood, and happiness. At the beginning and the end of the experiment, they also filled out surveys about their anxiety and depression.
 
The diet group only managed to add one extra serving of fruit and vegetables to their daily diet. But that made a difference: Compared to everyone else, they had more energy, curiosity, creativity, and motivation; and they felt more engaged and purposeful in their lives overall—a greater sense of flourishing.
 
Surprisingly, though, the diet didn’t seem to change their mood or their feelings of depression and anxiety. That might be because the experiment was so short, the authors believe; while diet can give us a positive boost pretty quickly, it’s possible that mental health problems take longer to show up.
 
“The accumulation of factors such as low vitality, reduced motivation, and poorer socio-emotional flourishing may precipitate the development of psychological ill-being over time,” write researcher Tamlin S. Conner and her colleagues.
Similarly, in a short pilot study from 2011, a Mediterranean diet seemed to boost people’s feelings of contentment—but didn’t improve their depression or anxiety.
 
Twenty-five women were surveyed on their feelings of depression, anxiety, anger, calm, and contentment. Some continued eating as usual for 10 days, while the rest adopted a Mediterranean diet (this time with no red meat). After another round of surveys, the researchers found that the women on the Mediterranean diet felt more content. “The nutrients consumed in everyday diets are important for individuals’ mood,” write Laura McMillan and her colleagues.

 
Of course, this was a very small study—and the women may have simply felt satisfied about doing something good for their health. Indeed, in a few other studies, a healthy diet didn’t make people happier. For example, following a Mediterranean diet for 12 weeks didn’t seem to boost people’s mood, well-being, or sense of self-efficacy compared to receiving social support.
 
Despite how catchy it sounds, it might be too early to say that any particular diet is going to bring us happiness.
 
Eating for well-being
 
So, how should all this research inform our grocery list?
Most researchers are only willing to say that diet does seem to influence our mental health in some way, although they’re not sure exactly how. “There’s no real evidence to suggest that one diet works better than another,” says Firth.

However, the big picture is reasonably clear: Try to get enough fruits and vegetables—and avoid junk food.
Supporting that perspective, one paper reviewed the results of another 16 studies and found no differences between two relatively healthy diets. People who were eating a typical Western diet of fast food, salty snacks, desserts, and soft drinks became more depressed over time. But eating a classic healthy diet high in fruit and vegetables, seafood, and whole grains or a more Mediterranean diet—which includes lots of olive oil and more legumes, meat, dairy, and alcohol—both seemed to protect against depression.
 
Since many of the research findings are stronger for women, Firth does have one further tip. “If you’re female, then you will benefit from adopting a healthier diet in general and you don’t need to worry about what type of specific diet you’re adopting,” he says. “If you’re a man and you’re not overweight, probably don’t bother.”
 
In other words, at least as far as our mental health goes, we can stop obsessing about having a perfectly consistent diet—or whether we should go paleo or keto—and instead focus on cultivating healthy but sustainable eating habits. 
 
That’s the area where Firth wants to see more research, too, to figure out how to help people make lifestyle changes that last.
 
“It’s more important to actually stick to any healthy diet than it is to try and go for some aspirational perfect one that’s ultimately unfeasible or disgusting for you to stick to,” he says.
​
From: greatergood.berkeley.edu/article/item/what_is_the_best_diet_for_mental_health

1/20/2020

What is Seasonal Affective Disorder? Do I have it? How do I cope?


​Seasonal affective disorder: It’s more than winter blues

 
Julia Haskins
The Nation's Health February/March 2019, 49 (1) 24;
 
Winter can be a difficult season to get through. The days are shorter and colder, and you’re more likely to spend more time indoors. You may not take part in the same activities you would when it’s warm and sunny outside. While plenty of people get down during the darker months, some people go through a more serious form of the winter blues called seasonal affective disorder.
 
Seasonal affective disorder is a type of depression that comes around the same time each year, usually beginning in autumn and ending in spring. Winter is usually the toughest season for people to get through.
 
It’s not so much the cold weather as the lack of light that makes the disorder so hard to deal with, says Jill RachBeisel, MD, vice chair of clinical affairs in the Department of Psychiatry at the University of Maryland School of Medicine. The amount of light we get can affect our waking and sleeping cycles and our mood.
 
“Seasonal affective disorder is not something to just brush off and tough out,” she says.
 
The disorder mostly affects women and young adults and people who live in high latitudes, meaning that they live far from the equator where there is less sunlight. People who have family members with depression or a history of depression themselves are also more likely to have it. But the disorder can affect anyone, regardless of age, gender, location or genes. That’s why when winter rolls around, it’s important to recognize signs and symptoms and get help if you need it. People with seasonal affective disorder may feel tired, sad or irritable. They may lose interest in their favorite activities and withdraw from friends and family. Hunger, weight gain and difficulty sleeping are also typical.
 
Some people also go through the disorder during the summer, although it’s much less common then. People with summertime seasonal affective disorder may feel restless or angry and can also have weight loss, less appetite and problems sleeping.
 
There are three main types of treatment for seasonal affective disorder, RachBeisel says: light therapy, psychotherapy and medication. A mental health professional might recommend one of these treatments or a combination.
 
Light therapy involves a box that gives off a bright light that you sit in front of for about 15 to 30 minutes every day. If you use light therapy early in the fall, you may be able to reduce symptoms of seasonal affective disorder or prevent it altogether, RachBeisel says.
 
Antidepressants and psychotherapy have also shown to be effective treatments for the disorder. A therapist can help you talk through feelings of sadness or hopelessness and can help you find solutions to stay active and connected to the people around you when you’re depressed, RachBeisel says.
 
Even though scientists don’t know exactly what causes seasonal affective disorder, light plays a big role in treatment.
 
“Getting as much exposure as you can during your daily activities is really important,” RachBeisel says.
 
She encourages people with the disorder to go outside as much as possible to take in natural light. Even if it’s cold, a short walk outside during your lunch break can help you feel better. At home, arrange your furniture or position yourself so that you can take in light from the window, she suggests. And for some people, getting natural light is helpful enough that light therapy may not be necessary.

Some signs and symptoms of seasonal affective disorder may just feel like normal parts of going through a rough patch during the winter. But if you’re concerned that you have more than just a case of the winter blues, speak to a mental health professional about what you’re feeling. Some mental health problems can even get worse with seasonal affective disorder, RachBeisel says.
 
Symptoms of the disorder do generally lift when spring comes, but it’s important to take care of yourself in the meantime. Remember that it’s temporary and there are brighter days ahead.
 
Enjoy winter a little more
 
Even with seasonal affective disorder, you can find ways to get through the more difficult months and have fun doing it. Though you may have to adapt some activities for winter weather, you can still enjoy them. To make the season a little more bearable, try these ideas to keep you active, healthy and happy:

  • Invite some friends over for a potluck with healthy comfort foods.
  • Bundle up and take a brisk walk around your neighborhood with a friend.
  • Roll out your yoga mat for some stretching.
  • Surround yourself with nice things at home, like bright flowers or cozy blankets.
                  
Copyright The Nation’s Health, American Public Health Association
thenationshealth.aphapublications.org/content/49/1/24

12/4/2019

'Tis the Season! - Managing Holiday Stressors

Stress, depression and the holidays: Tips for coping
Stress and depression can ruin your holidays and hurt your health. Being realistic, planning ahead and seeking support can help ward off stress and depression.

By Mayo Clinic Staff
 
The holiday season often brings unwelcome guests — stress and depression. And it's no wonder. The holidays present a dizzying array of demands — parties, shopping, baking, cleaning and entertaining, to name just a few.

But with some practical tips, you can minimize the stress that accompanies the holidays. You may even end up enjoying the holidays more than you thought you would.

Tips to prevent holiday stress and depression
When stress is at its peak, it's hard to stop and regroup. Try to prevent stress and depression in the first place, especially if the holidays have taken an emotional toll on you in the past.

Acknowledge your feelings. If someone close to you has recently died or you can't be with loved ones, realize that it's normal to feel sadness and grief. It's OK to take time to cry or express your feelings. You can't force yourself to be happy just because it's the holiday season.

Reach out. If you feel lonely or isolated, seek out community, religious or other social events. They can offer support and companionship. Volunteering your time to help others also is a good way to lift your spirits and broaden your friendships.

Be realistic. The holidays don't have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. For example, if your adult children can't come to your house, find new ways to celebrate together, such as sharing pictures, emails or videos.

Set aside differences. Try to accept family members and friends as they are, even if they don't live up to all of your expectations. Set aside grievances until a more appropriate time for discussion. And be understanding if others get upset or distressed when something goes awry. Chances are they're feeling the effects of holiday stress and depression, too.  

Stick to a budget. Before you go gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don't try to buy happiness with an avalanche of gifts.

Try these alternatives:

Donate to a charity in someone's name.
Give homemade gifts.
Start a family gift exchange.

Plan ahead. Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus and then make your shopping list. That'll help prevent last-minute scrambling to buy forgotten ingredients. And make sure to line up help for party prep and cleanup.

Learn to say no. Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can't participate in every project or activity. If it's not possible to say no when your boss asks you to work overtime, try to remove something else from your agenda to make up for the lost time.

Don't abandon healthy habits. Don't let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt.

Try these suggestions:

Have a healthy snack before holiday parties so that you don't go overboard on sweets, cheese or drinks. Get plenty of sleep. Incorporate regular physical activity into each day.

Take a breather. Make some time for yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.

Some options may include:

Taking a walk at night and stargazing.
Listening to soothing music.
Getting a massage.
Reading a book.

Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for a while, talk to your doctor or a mental health professional.

​Take control of the holidays
Don't let the holidays become something you dread. Instead, take steps to prevent the stress and depression that can descend during the holidays. Learn to recognize your holiday triggers, such as financial pressures or personal demands, so you can combat them before they lead to a meltdown. With a little planning and some positive thinking, you can find peace and joy during the holidays.
 

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