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The 3 Pillars Of Good Mental Health

These are three factors that you can change.

Exercise, quality sleep and eating raw fruits and vegetables are the three pillars of good mental health, a study suggests.

Among the 1,100 young adults who were surveyed for the research, those who slept well, did more exercise and ate better were more likely to be flourishing.

Out of these, quality sleep was most strongly linked to better mental health, followed by exercise and then diet.

The finding that sleep quality rather quantity was so important was surprising, said Ms Shay-Ruby Wickham, the study’s first author:

“This is surprising because sleep recommendations predominantly focus on quantity rather than quality.

While we did see that both too little sleep — less than eight hours — and too much sleep — more than 12 hours — were associated with higher depressive symptoms and lower well-being, sleep quality significantly outranked sleep quantity in predicting mental health and well-being.

This suggests that sleep quality should be promoted alongside sleep quantity as tools for improving mental health and well-being within young adults.”

The study’s results showed that those who slept an average of 8 hours had the highest mental well-being.

Those sleeping almost 10 hours, though, had the lowest chance of developing depressive symptoms.

apple

People in the study were in their early 20s, however, and generally we require less sleep with age.

Having too much sleep is generally considered almost as bad as having too little.

Diet also played an important role in mental health.

Those who ate 5 servings of raw fruit and vegetables per day had the highest mental-wellbeing and those who ate less than 2 servings each day had the worst.

Ms Wickham said:

“Sleep, physical activity, and a healthy diet can be thought of as three pillars of health, which could contribute to promoting optimal well-being among young adults, a population where the prevalence of mental disorders is high and well-being is suboptimal.”

Dr Tamlin Conner, study co-author, warned that the findings were correlational:

“We didn’t manipulate sleep, activity, or diet to test their changes on mental health and well-being.

Other research has done that and has found positive benefits.

Our research suggests that a ‘whole health’ intervention prioritising sleep, exercise, and fruit and vegetable intake together, could be the next logical step in this research.”

About the author
Psychologist Jeremy Dean, PhD, is the founder and author of PsyBlog. He holds a doctorate in psychology from University College London and two other advanced degrees in psychology.

The study was published in the journal Frontiers in Psychology (Wickham et al., 2020).

September 30, 2022

source: PsyBlog


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8 Everyday Activities That Increase Your Mental Health

Which of these uncomplicated activities to you do most days?

Do these most days and it will help protect your mental health.

1. Dwell on the positive

Positive memories could be used as a way to help boost mental well-being, research finds.

People in the study were asked to focus on positive social memories.

Participants focused on their own positive feelings from that memory as well as on the positive feelings of the other person.

The results showed that people felt socially safer and more positive and relaxed after the exercise.

At the same time feelings of guilt and fear were reduced.

2. Drink some tea

Tea is both calming and can make you feel more alert.

It improves cognitive performance in the short-term and may help fight Alzheimer’s in the long-term.

Finally, it is linked to better mental health.

I’ll raise a cup to that!

3. Be calm about minor irritations

Dealing with the minor stresses and strains of everyday life in a positive way is key to long-term health, a study finds.

The research found that people who remained calm or cheerful in the face of irritations had a lower risk of inflammation.

4. Don’t watch the news

Viewing violent news events on social media can cause symptoms similar to post-traumatic stress disorder (PTSD).

A recent study has found that almost one-quarter of individuals had PTSD-like symptoms from following events like 9/11 and suicide bombings on social media.

The more people viewed the events, researchers found, the greater the subsequent trauma they experienced.

brain_aging

5. Get your micronutrients

Despite consuming more calories than ever, many people do not get their recommended intake of brain-essential nutrients, a study reports.

The study explains the best way of getting the required nutrients:

“A traditional whole-food diet, consisting of higher intakes of foods such as vegetables, fruits, seafood, whole grains, lean meat, nuts, and legumes, with avoidance of processed foods, is more likely to provide the nutrients that afford resiliency against the pathogenesis of mental disorders.”

6. Look out the window

People who live with a water view have better mental health, research finds.

Don’t live near water? Any sort of green space or even a grassy rooftop will do just as well.

7. A little activity

Compared with inactivity, even ‘mild’ levels of physical activity are linked to 50 percent better mental health, a study finds.

The more exercise people performed, the more protected they were against mental disorders, the research also found.

But both low and high levels of exercise were also linked to more than 50 percent reductions in the risk of suffering mental illness compared with being inactive.

8. Brush your teeth

Brushing your teeth regularly could reduce the risk of dementia by more than one-quarter, research finds.

People with fewer than 20 teeth are 26 percent more likely to develop cognitive problems that could lead to Alzheimer’s.

About the author

Psychologist Jeremy Dean, PhD, is the founder and author of PsyBlog. He holds a doctorate in psychology from University College London and two other advanced degrees in psychology.

He has been writing about scientific research on PsyBlog since 2004. 

source: Psyblog   July 20, 2022


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The Link Between Sleep and Mental Illness

Mental health relies on quality rest, new research confirms.

A good night’s sleep can do wonders for well-being. Folks who report being well-rested exhibit better cognitive functioning (the ability to focus, learn new information, and retrieve knowledge from memory), self-control, lower anxiety, higher pain tolerance, and healthier blood pressure levels than folks who report disturbed sleep. Sleep disturbances also simultaneously contribute to mental illnesses (ranging from generalized anxiety disorder and depression to bipolar disorder and schizophrenia) while also being hallmarks of them.

Most studies examining sleep’s relationship with mental illness, however, ask participants to self-report how good or poor their nightly Z’s are. Wanting to gain a more definitive look at the link between sleep quality and mental health, a team of researchers led by Michael Wainberg, of Toronto, Canada’s Centre for Addiction and Mental Health, tracked the sleep activity of 89,205 individuals by outfitting them with an accelerometer that measured their movements during the day and evening and correlated this data with participants’ histories of inpatient psychiatric admissions for depression, anxiety, schizophrenia, and bipolar disorder as well as their genetic risks for various mental health issues. Data on psychiatric admissions and genetic risk were culled from the UK Biobank, a database containing hundreds of thousands of individuals’ genetic and behavioral information.

The Study

Wainberg et al.’s results, published in a recent edition of PLOS MEDICINE, found that accelerometer-derived sleep measures (which included bedtime and wake-up times, duration of sleep, and the number of times waking after falling asleep) significantly predicted participants’ psychiatric inpatient histories as well as their genetic risks of mental illness. More specifically, Wainberg’s team found that it wasn’t so much total sleep duration that predicted participants’ mental illness risk but rather the quality of the sleep they got during the time they were in bed: Participants whose accelerometers revealed that they woke more often after falling asleep and remained asleep for shorter bouts between bedtime and wake-up time were more likely to have met the criteria for a mental illness within their lifetime—and to be genetically predisposed to mental illness.

Why Do Sleep Disturbances and Mental Illness Go Hand in Hand?

There are several reasons why sleep disturbances may be linked with impoverished mental health. When we sleep, we generate new neural connections—a process called neurogenesis—particularly in a region of our brain associated with memory, mood, and emotion called the hippocampus. Inadequate sleep impairs neurogenesis, and impaired neurogenesis in the hippocampus has been found to contribute to depression as well as schizophrenia and drug addiction.

Insomnia and mental illness may also share a common underlying genetic predisposition: The same sets of genes that increase one’s risk of anxiety, depression, schizophrenia, and bipolar disorder may also increase one’s risk of poor sleep. Mental illness and insomnia may also arise from a person’s trauma history. It is well known that trauma—especially childhood trauma—predicts a host of poor mental (and physical) health outcomes, including insomnia. Trauma dysregulates our arousal systems, leaving us more hyper-vigilant and thus less able to sleep peacefully and soundly (and more likely to have nightmares). Trauma also increases system-wide inflammation, which has been associated with various mental illnesses including bipolar disorder, schizophrenia, generalized anxiety disorder, and depression.

sleepless

What This Means for Us

Not everyone who struggles with insomnia is destined to struggle with mental illness. But chronic sleep disturbances can and do give rise to impaired mental health, not to mention impaired interpersonal functioning and physical health. Even among individuals who do not meet the criteria for a mental illness, poor sleep quality is linked to increased psychological distress and relentlessly sleepless nights are found to nearly double one’s risk of depression and markedly raise one’s risk of future anxiety disorders. Getting adequate rest is critical to a healthy mind and body.

As the researchers note, “sleep problems are both symptoms of and modifiable risk factors for many psychiatric disorders.” Up to 20 percent of all adults in Western countries are estimated to struggle with insomnia. Strategies to improve sleep (think: psychopharmacological interventions, cognitive-behavioral therapies, noninvasive brain stimulation, and general sleep hygiene interventions—like reducing caffeine and alcohol consumption, keeping lights dim, and avoiding screens an hour before bedtime) should be more routinely used to help treat and prevent mental illnesses. Additionally, mental illnesses may be more effectively detected at earlier stages by regular sleep quality screenings—say, at annual primary care physician assessments or even at each visit to an emergency room or urgent care center.

If you struggle with insomnia, talk to your doctor about treatment options, or consider downloading the CBTi Coach app (developed by Stanford University researchers in collaboration with the U.S. Department of Veterans Affairs to help treat PTSD symptoms, including insomnia) that uses evidence-based cognitive-behavioral techniques to improve sleep quality and duration. And don’t forget to check out this website’s excellent therapist directory to get support with any psychological issue you may be up against that could be contributing to sleepless nights.

About the Author

Katherine Schreiber, MFA, LMSW, is a writer and social worker based in New York City who specializes in working with adults with severe mental illnesses, like schizophrenia.

Posted October 16, 2021 |  Reviewed by Lybi Ma

source: www.psychologytoday.com


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Little Things Therapists Recommend Doing For Your Mental Health Every Day

As we move into the winter months, it’s important to be active in taking care of yourself.

It’s paramount that we all tend to our mental health constantly, and that we do what we can to get ourselves — and each other — through this thing in one piece.

We have now reached, if you can believe it, the eight month mark into the flailing mess of the COVID-19 pandemic, which is probably (read: certainly) far longer than any of us imagined it might take for this to end.

And the past eight months has certainly been bruised by a pattern of indeterminate peaks and valleys — moments when one feels hopeful, optimistic, all right, and others when one feels frustrated, anxious, and defeated.

Personally, I’ve felt pretty awful lately. In disposition, I’m experiencing a valley not unlike the one I felt near the beginning of the pandemic, one characterized by lethargy, tenseness, and dread. I’m sure many others have felt this way of late, too: John Trainor, chair of Mental Health Research Canada’s board, recently said a new survey produced “deep concerns about the trends we are seeing” for mental health among Canadians. (Reader: things will get better, eventually.)

It’s difficult to say for sure why people are feeling this way right now, so far into this thing as we are. Maybe it’s the promise of an encroaching winter, during which the freedoms and coping mechanisms we previously enjoyed won’t work the same way under the conditions of the inclement weather. Maybe it’s that we seem to be regressing, as cases rise across Canada and restrictions are reintroduced.

Who knows. What we do know, and what we’ve always known, is that it’s paramount that we all tend to our mental health constantly, and that we do what we can to get ourselves — and each other — through this thing in one piece.

“Self-care isn’t just doing things to make us feel better in the moment,” Dr. Melanie Badali, a psychologist who works in Cognitive Behaviour Therapy, told HuffPost Canada. “It’s the practice of taking an active role in protecting one’s well being. It means taking care of ourselves like we would take care of someone we love and taking care of ourselves when it is hard. It also includes getting professional health-care help when we need it.”

So to figure out how to do all that, to learn better ways we can protect our mental health every day, we spoke to a somatic practitioner, two psychotherapists and a psychologist. Below is a shortlist of their suggestions.

Meditating

By this point, however many years after the word “mindfulness” began to dominate a certain segment of the cultural conversation, it’s difficult to refute that meditation is one of the most powerful tools at our disposal to reduce anxiety and produce a sense of peace and balance.

“It’s good to think of meditation as a gym for your brain,” Dr. Krystina Patton, a psychotherapist who specializes in integrative mental health treatment, told HuffPost Canada. “If you think of your brain as a muscle that you use in literally everything you do, it’s good to spend a little time working on it every day.”

In 2014, 47 studies analyzed in JAMA Internal Medicine, a peer-reviewed medical journal published by the American Medical Association, found that mindfulness meditation, even for 15 minutes a day, does help to manage anxiety, depression and pain among practitioners.

Meditation is one of the most powerful tools at our disposal to reduce anxiety and produce a sense of peace and balance.

Meditation is one of the most powerful tools at our disposal to reduce anxiety and produce a sense of peace and balance.

“It gives us the ability to see our thoughts more clearly and to have more agency over our emotional states, rather than being hijacked by them,” said Patton.

Sitting comfortably and focusing on your breathing, in an attempt to turn your mind’s attention to the present rather than allowing it to wade out into the distant past or unclear future — an easy way for anxiety to flourish — can help to ease the psychological stresses endemic to this moment.

Box breathing

You know how when, in times of crisis, your friends sometimes need to remind you to breathe? It isn’t a fluke that actually doing so, consciously, makes you feel a little bit better.

A number of studies have found that deep, diaphragmatic breathing can trigger the body’s relaxation responses, relieving stress and helping you to concentrate better.

Enter box breathing, also called “square breathing,” a relatively new technique that you can use anywhere, at any time. It only takes a minute or two, and it’s easy to practice: relax your body, exhale to a count of four, hold your lungs empty for a count of four, inhale for a count of four, then keep your lungs full for a count of four. Then repeat.

In stressful situations — a global pandemic, for example — we often unwittingly resort to chest breathing, which, according to the Mayo Clinic, can lead to muscle tightness and headaches, symptoms which are further magnified by chronic stress. Breathing in this way can help to ease the body.

“The thing with stress is that it’s meant to be short-term,” Karishma Kripalani, a somatic practitioner who works with emotional and mental health concerns, told HuffPost Canada. “But if that stress cycle can’t complete itself, then it becomes chronic stress, which is, I think, what we’re seeing right now. And that can take a toll.”

hope

Acknowledging your feelings and talking about them

Feelings are always with us, yet we aren’t always too good at naming or talking about them.

“We tend not to do a great job of dealing with difficult emotions,” said Patton. “Even with our kids, we socialize them from such a young age to get away from, or push away, difficult feelings — when they cry, for example, we immediately try to get them to stop. But you can’t always immediately fix or move past how you’re feeling.”

That’s not to say that we should just “cry it out,” Patton says — or allow our children to — but that in immediately trying to fix things, we reify the implicit message that challenging feelings are something to be escaped or avoided, which might set us up for struggles when we encounter those things that cannot be avoided.

Talking with loved ones about your feelings and moods is a good way to ease anxiety, while giving you the social connection you might be lacking from isolation.

Talking with loved ones about your feelings and moods is a good way to ease anxiety, while giving you the social connection you might be lacking from isolation.

Patton, Kripalani and Gabrielle Stannus, a registered psychotherapist whose practice is grounded in gestalt, all agree that taking a moment to acknowledge how you’re feeling and talking about it with others can help to make sense of these emotions and offer a sense of peace and clarity.

“When you have conversations about how you’re feeling, rather than harbouring your emotions secretly, you’re actually letting the anxiety out of you, and confronting those difficult emotions,” said Stannus.

Establishing clear work-life boundaries

A large portion of the Canadian populace is still working from home. Many of us have needed to convert our bedrooms, or other spots around our homes, into offices. Here’s the thing: when there isn’t a clear separation between a workspace and a non-workspace, it’s a lot easier for your work to bleed into your personal life.

In this way, working from home can become a double-edged sword, and it’s critical to ensure our work doesn’t negatively impact and disrupt our social lives. Research has found that these intrusions can produce a source of significant weekly strain, from increased stress levels to negative affect, rumination and insomnia.

One symptom of working from home is the blurring of boundaries between work and home.

“I’m a really big fan of creating a container for ourselves and our experience — with so much that’s beyond our control right now, it’s good to have some sense of internal control,” said Kripalani. “The body likes routine and ritual. Predictability can help with a sense of safety.”

Setting boundaries and resisting the impulse or demand to be available at all times is an important part of managing the work-life relationship. That includes making time, even while you’re working, to take breaks and go outside, eat healthy foods, and drink lots of water.

Freewriting

You don’t have to identify as a “writer” in order for writing, no matter what form, to make you feel better.

In fact, studies have found that expressive writing — the practice of writing about thoughts and feelings that are born from traumatic or stressful life experiences — can help some people to manage and navigate the emotional fallout of those experiences.

“Freewriting, or stream of consciousness writing, can help us to organize and structure our thoughts, to present them in a way that seems to really help us let go of them, rather than to ruminate and create a cycle of feeling bad,” said Patton.

Stream of consciousness writing can help you to articulate what’s on your mind and how you’re feeling, and then manage those emotions.

Stream of consciousness writing can help you to articulate what’s on your mind and how you’re feeling, and then manage those emotions.

Dr. James W. Pennebaker, chair of the psychology department at the University of Texas, Austin, has conducted a large portion of the research on health benefits of expressive writing. And what he’s found is that it can help people to overcome emotional inhibition, easing stress and trauma.

With freewriting, the rules are simple. You’re meant to clear your mind as best you can, and to forget all the rules you know concerning grammar. Then, you set a time limit — between 10 and 20 minutes for beginners — and begin to write out whatever is on your mind.

Finding moments of joy, or gratitude practices

“One thing I’ve done myself, and which a lot of my clients like, is trying to find moments of joy,” said Stannus. “So being able to be present in the moment and looking for things, even small things, that make you smile, then finding ways to integrate that into yourself.”

The trick, Stannus says, is doing this in small ways that will eventually add up: noticing the colour of the leaves in the fall, sharing a laugh with a close friend, hearing a piece of music that makes you smile.

It’s a mindfulness technique that asks you to engage all five of your senses in order to bring yourself firmly into the moment and appreciate what’s in front of you, rather than indulge your anxieties about the indeterminate future.

“Our brains have been designed to keep us alive, not to keep us happy,” said Patton. “And what that means is that our brains can be kind of like Velcro for negative experiences and Teflon for positive ones, because it’s safer to mistake a stick for a snake than a snake for a stick. So if joy is what we want, it’s something we have to cultivate.”

By Connor Garel              11/18/2020 

source: www.huffingtonpost.ca


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Positive Psychology: The Benefits of Living Positively

Positive psychology often is passed off as pop psychology or New Age-y by those who haven’t actually looked into it.

The actual theory behind positive psychology was defined in 1998 by Martin Seligman and Mihaly Csikszentmihalyi [1] and looks at all aspects of a person’s psychology. It does not discount traditional psychology, nor supersede it. Rather than viewing psychology purely as a treatment for the malign, however, it looks at the positive. Positive psychology is a recognized form of therapy and is offered by some counselors and psychologists.

Psychology has always been interested in where people’s lives have gone wrong, and what has resulted because of it [2]. Illnesses such as depression are well-documented and patterns of depressive behavior well-known. However, until recently, what makes people happy and how they achieve inner happiness and well-being has been a mystery.

Practitioners of positive psychology study people whose lives are positive and try to learn from them, in order to help others achieve this state of happiness [3]. It is a scientific study and not remotely hippie-ish, despite its connotations.

Positive thinking is one aspect of positive psychology. Surrounding yourself with a great lifestyle and material goods may seem to lead to happiness, but how you really feel is governed by what goes on inside your head. When you go out of your way to think positively, you actually purge yourself of negative self-talk. [1]

Negative self-talk is one of the biggest barriers to positive thinking. People become so accustomed to negative thinking that their conscious mind will pull them down, even when they have done nothing wrong. These people become insecure, overly apologetic and indecisive. Worse still, they open the door to numerous stress-related problems.


Negative thinkers have four common mindsets:

=> Filtering.
Many negative thinkers will pull the negatives out of a situation and focus on them. Sometimes these people will see only the negative in a situation, to the point where they deny any positive.
=> Personalizing.
Some people make every tragedy about themselves. They will personalize every negative thing and assume that bad things happen because they are unlucky, or as a result of something they did or didn’t do. They will often construct negative situations with perfect logic, providing plausible reasons why negative things are either their fault or set out to hurt them.
=> Catastrophizing.
This involves anticipating the worst. Some people even precipitate it. They can turn a slightly awkward interaction into an overreaction, making the situation worse. If something negative does happen, they will use it to validate their negative assumptions.
=> Polarizing.
This type of negative thinker sees things as black or white. Either a situation is perfect or it is a catastrophe. This type of negative thinking can affect every area of a person’s life. Its effects can be both psychological and physical. By practicing positive thinking, you can actually stave off medical conditions and reap the benefits of having a positive outlook on life.

Depression is complicated illness with physical and mental health elements. It would be flippant to suggest that someone with a positive outlook will not encounter depressive feelings.

However, positive psychology can be beneficial in treating depression. It can equip sufferers with the tools to stop downward spirals when they begin and help them to see the positive aspects to their lives. It can also help to stop the negative thinking habits that are common in depression. [4]

Scientific studies also show that there is a direct link between stress and the immune system. When a person is experiencing a period of stress and negativity, his or her body is less able to mount an inflammatory response to attacks from bacteria and viruses. This results in an increase in infections such as the common cold and cold sores. [5] Having a positive outlook on life also equips people better for dealing with serious illness. Tackling diseases such as cancer with optimism and self-belief has shown to have a beneficial effect on recovery and ability to tolerate treatment.

Among the other health benefits listed above, positive thinkers have a lower incidence of cardiovascular disease. They tend to have lower blood pressure than those who do not engage in positive thinking. The health benefits extend to the emotional side, too. optimists will have better physical and psychological well-being, and better skills for coping with stress and hardship.

It is important to remember that simply having a positive mindset won’t actually stop bad things from happening. But it does give you the tools to better deal with bad situations. Sometimes your coping skills come down to nothing more than refusing to give in to your negative side and your fears. For some people, positive thinking comes quite naturally. For others, seeking professional help is necessary to get them on the right track.


References

[1] http://www.ippanetwork.org/divisions/
[2] http://www.guardian.co.uk/society/2003/nov/19/1
[3] http://www.authentichappiness.sas.upenn.edu/Default.asp
[4] http://www.positivepsychologytraining.co.uk/depression/
[5] Miller, G. E. & Cohen, S. (2005). Infectious disease and psychoneuroimmununology. In K. Vedhara & M. Irwin (Eds.). Human psychoneuroimmunology. New York: Oxford University Press.
[6] http://uhs.berkeley.edu/students/healthpromotion/pdf/Positive%20Thinking.pdf

By Joanna Fishman              8 Jul 2018
happiness

 

20 Things to Avoid if You Want to Be Happier

Life requires that we prioritize what is important. The simple reason is that we don’t have enough time to do all – or even most – of the things that make us happier.

Part of prioritizing means saying “no” to certain people and things.

In this article, we’re going to focus our attention on 20 things that we would do well to say “no.” You’ll see many familiar things on here (T.V., anyone?) However, you may be a bit more surprised at some of the other things that can make you happier.

DO YOURSELF A FAVOR AND SAY ‘NO’ TO THESE 20 THINGS TO BECOME HAPPIER:

1 – ALCOHOL/DRUGS
For those made to suffer through the atrocious circa 90s “Just Say No” commercials, we apologize.

Drugs are atrociously bad for mental and physical health. Drugs ruin lives, families, and institutions. Per statistics published by the National Institute on Drug Abuse, drug abuse and addiction cost American society alone over $700 billion per year.

It’s common for substance abuse to abuse both alcohol and drugs. There also exist correlations between substance abuse and mental health problems.

The message here is simple: stay away from drugs and limit alcohol intake.

2 – MORE WORK
Some people love what they do, and that’s a beautiful place to be. For the rest of us, however, work should be viewed as a necessity to live. You’d think that we live forever considering just how much time some people spend at the office.

Per a report by the American Institute of Stress (AIS), “job stress is far and away the major source of stress for American adults,” adding, “[job stress] has escalated progressively over the past few decades.” (Emphasis added)

3 – FAST FOOD
Unless you’re super careful, and the place that you eat offers healthy options, fast food can show up on your waistline quick. Statistics show that a fast food meal contributes a disproportionately high percentage of daily caloric intake.

Over 50 million North Americans eat fast food every day or about 15 percent of the population.

4 – PROCRASTINATION
It may bring some comfort to know that the cause of procrastination is solely psychological – i.e., it has little to do with your willpower. Highly anxious individuals seem to have more difficulty with the procrastination bug than others.

So what to do? Just get started. Don’t think about how much work needs to be done. Emotional pain and discomfort associated with procrastination drop precipitously after an action is taken.

5 – DIGITAL DISTRACTIONS
The era we’re now living in is the most distracted in human history. One massive reason for this is the sheer ubiquity of mobile devices.

The problem is that these distractions are both alluring and addicting. Things like “distracted driving” have become a real thing. Some research shows that our attention span is shrinking as the digital age evolves.

6 – MAKING EXCUSES
Excuses do nothing but disempower you and those around you. While the adage “You’re stronger than you think” may seem overly cliché, it’s nonetheless true.

The cool thing is that once you stop making excuses, you realize how much happier you feel. It feels as if you’re retaking control of your life, which you are.

7  – WATCHING T.V.
The amount of television that people watch is insane.

Per a Nielsen report, the average American spends about 35.5 hours watching the tube. The problem with this isn’t so much the activity in itself – but the opportunity cost.

That is, those hours you could use say exercising, building a business plan, spending time with the family, and other more meaningful things.

8 – PERFECTIONISM
Speaking of procrastination, one of the more common reasons that people put things off is fear – and this includes fear born of perfectionism. For the uninitiated, perfectionism is the unhealthy striving for, well, perfection.

Not only is perfectionism unrealistic, but it’s also unhealthy. Perfectionistic tendencies are connected to multiple clinical issues, including anxiety and depression, eating disorders, chronic fatigue, social anxiety disorder, and obsessive-compulsive disorder (OCD).

9 – SUGAR
Okay, so it may be very difficult – perhaps even impossible – to completely abstain from sugar. However, one would be well-advised to curb any intake. Per an article published by Harvard University’s health publication, “The effects of added sugar intake – higher blood pressure, inflammation, weight gain, diabetes, and fatty liver disease – are all linked to an increased risk for heart attack and stroke.”

10 – OVERSPENDING
Psychologists and other behavioral experts have thoroughly debunked the idea that money can buy happiness. So why do we keep spending too much? It’s all psychological. To overcome the habit requires diligence, patience, and discipline.

The cool thing is that once the seed habit of saving is planted, people find that they enjoy it.

11 – MIND-WANDERING OR RUMINATION
Rehashing what “could’ve/would’ve/should’ve been” is a complete waste of time. Unfortunately, the human brain is uniquely wired for pointless thinking. According to a widely-cited study by Harvard researchers Gilbert and Killingsworth, our minds drift about in aimless thinking about half of our waking hours.

Unsurprisingly, this constant turning over of the mind is not conducive to becoming happier. The conclusions reached by Gilbert and Killingsworth: “(I) people are thinking about what is not happening almost as often as they are thinking about what is…(ii) doing so typically makes them unhappy.”

12 – COMPARING YOURSELF
We have an unhealthy obsession with comparing ourselves with others. Such is particularly true in consumer-driven societies like the United States, where possessions and status are so coveted.

But comparing yourself to people does nothing but make us feel worse. It’s not easy to stop such an ingrained response, but we can take a step in the right direction by intentionally redirecting our focus when such thoughts arise.

13 – NOT FINISHING THINGS
We do enough things. So, this one’s not that bad, except that leaving things undone creates unnecessary mental tension and, studies show, drains our cognitive reserves.

The answer lies in a two-step process: (1) determining which endeavors are indeed worth committing to, and (2) avoiding everything else.

14 – NO OR TOO MUCH ALONE TIME
Neither too much nor too little seclusion is healthy. While we introverts may treasure our solo status, it doesn’t change the biological evolution of our brains.

On the flip side, while extroverts may despise being by themselves, such time is crucial for reflection and rejuvenation.

15 – THE MAINSTREAM NEWS
Okay, so perhaps doing away all news is unpractical – perhaps even unadvisable. But you should know that the unfortunate adage that “Bad news sells” is (a) true, and (b) media companies leverage this fact. This helps to explain why most of the news we read elicits feelings of fear and sadness.

So, don’t entirely ignore the news (though you could do worse), but watch how much attention you’re paying to it.

16 – NEGATIVITY
First off, we’re not telling you to ignore every instance of negativity, though limiting it is most certainly beneficial to your mental wellbeing. Everyone feels a bit negative from time to time.

We’re talking about limiting your exposure to consistently negative people. Sure, there are those rays of sunshine who can handle the negativity, though they’re few and far between. The rest of us need to watch how much time we’re spending amidst these folks to become happier.

17 – SHALLOW WORK
The term “shallow work” was coined by MIT-trained computer scientist and professor, Cal Newport. Instead of defining shallow work, let us note its opposite – what Newport calls (naturally) “Deep Work.”

Per Newport, Deep Work describes “professional activities performed in a state of distraction-free concentration that push your cognitive capabilities to their limit.”

Why engage in deep work? Because it “[creates] new value, [improves] your skill,” and, perhaps most importantly, “are hard to replicate.” Read: you’ll make more money and live happier.

18 – INCONSISTENCY
Being inconsistent in your efforts is detrimental to the achievement of the life you desire. It does little good to be filled with motivation and drive one day and then drift back into the same ole’ bad habits the next.

Inconsistency is often the byproduct of poor planning. As such, it is crucial to have a plan going into the day.

19 – SOCIAL MEDIA
Let’s bring Cal Newport back into the story. Besides being a big fan of sustained attention, Newport is a digital minimalist. In other words, he’s Facebook’s and Twitter’s worst nightmare. In one talk, he rails against the former, calling the social media platform an “entertainment product” – and, essentially, a colossal waste of time.

The fact that the average person spends 2.5 hours per day on social media does little to counter Newport’s argument.

20 – TAKING THINGS TOO SERIOUSLY

Here’s an exciting experiment: go anywhere you want, sit down with a beverage of your choice, and observe people for one hour. Watch closely. (Not too closely, lest an officer of the law intervenes.)

All joking aside: what do you see? Are people rushing around? Scrunched-up faces and tight shoulders? A seeming lack of purpose or direction?

This is how most people live their lives. Some people never stop living this way from the time they’re told to “grow up.”

Cliché time! Life is too short to take things so darn seriously. Let’s loosen up and be happier!

 


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4 Habits to Achieve Better Mental Health

The National Institutes of Mental Health (NIMH) estimates that one in every five U.S. adults lives with a mental illness. This number adds up to nearly 50 million people. Sadly, these numbers likely underestimate the extent of the problem.

Why is mental health important? A bit of a rhetorical question, right?

Clearly, mental health directly affects the quality of our life. Our mental health determines our productivity, feelings of self-worth, confidence, and skillfulness in navigating life’s inevitable challenges. Good mental health maximizes all of these things; poor mental health minimizes them.

If we’re stricken with poor mental health, it becomes impossible to experience life optimally. Without proper treatment or guidance – medical or otherwise – most watch as their life takes a turn for the worst. That’s because the state of our mind impacts both our life – both personally and professionally.

Fortunately, we can improve our mental health. Better yet, we needn’t rely on copious amounts of pharmaceutical drugs to do so (as valuable as these can be at times.)

In this article, we’re going to discuss four habits that can lead to better mental health.

Let’s get to it!

POOR MENTAL HEALTH HAS ALWAYS BEEN A PROBLEM

“ADHD [attention-deficit hyperactivity disorder], anxiety, depression … can be thought of as problems that have existed – and been ignored – for years.”  ~ Paul Hammerness, MD, Associate Professor of Psychiatry at Harvard Medical School

While the catalysts of mental illness have changed, poor mental health has probably been a thing since homo sapiens first walked the primordial Earth.

Whereas in days of yore humans were concerned about wild animal attacks and having enough food, today we’re fretting about time, money, family, and career. Most likely, a combination of all these things.

FIGHT OR FLIGHT

There is something that connects these two distinct periods, however: the brain.

Neuroscientists state that the structure of the human brain has remained mostly unchanged over the past 500,000 years. Ten thousand years ago, our brains actually shrank. The past century has resulted in a “brain size rebound,” a byproduct of better nutrition and less disease brought on by the industrial revolution.

We can attribute some of the more modern mental illnesses – anxiety and depression, mainly – to the brain’s relatively static development. The harsh living conditions of our distant ancestors required an ever-alert brain mechanism that could quickly respond to threatening stimuli.

Brain experts call this mechanism the Fight-or-Flight response. Others call it hyperarousal or acute stress response.

The ‘FoF’ response is critical to human survival, even now. If you’ve ever been in a situation of sudden, extreme danger – and had to take quick action to ensure your survival – then you’ve had first-hand experience with the FoF response.

The truth is that we’ve all had, to a greater or lesser degree, some experience with FoF. If you’ve ever suffered from an anxiety disorder, you felt the constant agitation. If you’ve ever had to act to avoid danger, you’ve felt the flood of adrenaline that accompanies FoF activation.

In all of these situations, you no doubt noticed an involuntary, unconscious state of arousal. That’s the FoF. Early humans, no doubt, also saw the unpleasantness associated with an overactive FoF response – which was passed along to us.

THE CAUSE OF MENTAL HEALTH ISSUES

While FoF plays a significant role in the state of our mental health, it’s far from the only influencer.

Neurotransmitters, chemicals that act as signaling molecules in the brain, also have a substantial effect on our mental health. While scientists posited this correlation a long time ago, it wasn’t until recently that SPECT imaging studies all but confirmed the relationship.

Any imbalance of the four primary neurotransmitters – serotonin, dopamine, noradrenaline, and GABA – can lead to sub-optimal mental states, possibly mental illness.

mindfulness

4 HABITS THAT IMPROVE MENTAL HEALTH

“You have the power over your mind – not outside events. 

Realize this, and you will find strength.” 

~ Marcus Aurelius

1 – OBSERVE YOUR MIND

Metacognition is actively observing your mental processes and understanding habitual emotional reactive patterns. It’s also a crucial component of good mental health.

If you’ve ever sat back and wondered why in the heck your mind is making so much noise, then you know what metacognition is. You’ve also made a crucial and potentially life-changing discovery: you are not your mind or feelings.

Rather, you are the awareness behind the thoughts and feelings. When you recognize and embrace this fact, you can observe the activity of our mind at a distance – as a passive ‘witness.’ You may even start to get curious about the inner-workings of your mind, and it’s this attitude that will lead to a transformation.

While it’s possible to observe your mind amid daily life, it’s often difficult – especially at first. This is where a regular meditation practice can help.

Try taking 15-20 minutes at the start of each day to sit and allow your mind to become quiet.

2 – SLOW DOWN

“The soft overcomes the hard. The slow overcomes the fast.” ~ Lao-tzu

Okay, so this sounds like commonsensical gibberish nonsense. “What? Slow down? That’s it?”

Okay, then why do we fail at things repeatedly?

Reason #1: society has taught us that frenzied action is the same as productivity. Not only is this untrue, but it’s also potentially disastrous to our mental and physical health.

Slowing down – more specifically, not rushing – can have a powerful impact on our state of mind. Things still get accomplished, and with much less stress. Often, you’ll find that slowing down and focusing on one task at a time (see ‘Single-tasking’ next) not only improves the quality of your work but, ironically, can increase the pace at which things get done!

Practice performing one task a day slowly. Put all of your attention on the job – washing the dishes, showering, vacuuming, etc. – and while doing the activity gradually and deliberately.

3 – SINGLE TASK

“He did each single thing, as if he did nothing else.”   ~ Charles Dickens

Few things have been more damaging to our state of mind than multitasking. How harmful is it? Well, per a study conducted by researchers at Michigan State University, participants who multitasked using multiple forms of entertainment media “showed symptoms of anxiety and depression” based on mental health surveys.

Did you get that? Multitasking – even with entertainment – causes symptoms that mimic those of anxiety and depression!

The truth of the matter is that not only is multitasking a myth; it’s also stress-inducing and harmful.

The human brain simply is not meant for multitasking. When we perform a job, our neural circuitry is concentrated around that task – and that task only. It is incapable of diverting mental resources to a secondary task.

Unless, say, we’re talking about chewing gum and walking at the same time.

Instead, make it a habit to focus your attention single-mindedly on each task. Not only is this a more effective way of living, but it’s also much more peaceful.

4 – BE COMPASSIONATE TOWARDS YOURSELF

“If compassion does not include yourself, it is incomplete.”  ~ Jack Kornfield

Most people have good hearts. Although the media may try to convince you otherwise (their motto is “Bad news sells” after all) there is plenty of good happening in the world.

Since most people have good hearts, most of us are compassionate by nature. When someone is visibly hurting, we will often try to comfort and console.

But one problem that so many of us have is this: we don’t extend our compassionate nature to ourselves.

Indeed, each one of us is our own worst critic. We don’t even think about self-compassion. Many people live their entire lives without ever once practicing self-love or compassion.

To deny yourself some compassion is not only wrong; it is harmful to your mental wellbeing.

How do you practice self-compassion? Try picturing yourself as a child. If you have a picture of when you were a kid, take a good look at it.

Would you ever want this individual to suffer? Of course not. Talk to that inner child with compassion and love. How do you feel during and afterward?

FINAL THOUGHTS ON IMPROVING YOUR MENTAL HEALTH
In short, you hold the key to unlocking better mental health right there in your hand. All that’s left for you is to flick open that lock.

mindfulness

Mindfulness Improves as We Age

New research may provide an answer for why many people say life gets better with age. A new study by Australian investigators suggests this may be because older people have the wisdom and time to use mindfulness as a means to improve wellbeing.
Healthy aging researchers at Flinders University say certain characteristics of mindfulness seem more strongly evident in older people compared to younger people. The new findings may help people of all ages better deal with life circumstances.
Mindfulness refers to the natural human ability to be aware of one’s experiences and to pay attention to the present moment in a purposeful, receptive and non-judgmental way. Using mindful techniques can be instrumental in reducing stress and promoting positive psychological outcomes.
From middle age to old age, the Flinders University survey highlights the tendency to focus on the present-moment. The strategy to adopt a non-judgmental orientation may become especially important for well-being with advancing age.

“This suggests that mindfulness may naturally develop with time and life experience,” says behavioral scientist Associate Professor Tim Windsor. Windsor co-authored the study which was based on an online community survey of 623 participants, aged between 18 and 86 years.

The study, ‘Older and more mindful? Age differences in mindfulness components and well-being,’ appears online in Aging and Mental Health.

“The significance of mindfulness for wellbeing may also increase as we get older, in particular the ability to focus on the present moment and to approach experiences in a non-judgmental way.

“These characteristics are helpful in adapting to age-related challenges and in generating positive emotions.”

In one of the first age-related studies of its kind, the researchers assessed participants’ mindful qualities such as present-moment attention, acceptance, non-attachment and examined the relationships of these qualities with wellbeing more generally.

“The ability to appreciate the temporary nature of personal experiences may be particularly important for the way people manage their day-to-day goals across the second half of life,” says study lead author Leeann Mahlo. Mahlo is investigating mindfulness in older adulthood as part of her PhD research.

“We found that positive relationships between aspects of mindfulness and wellbeing became stronger from middle age onwards,” she says.“Our findings suggest that if mindfulness has particular benefits in later life, this could be translated into tailored training approaches to enhanced wellbeing in older populations.”

Mindfulness skills can help build wellbeing at any age, adds Mahlo. Tips to develop mindful techniques include:
• Becoming aware of our thoughts and surroundings and paying attention to the present moment in an open and nonjudgmental way. This can prevent us from focusing on the past or worrying about the future in unhelpful ways.
• Understanding that our thoughts, feelings and situations exist in the moment and will not last. This can help us to respond in flexible, more optimistic ways to challenging circumstances, including those that we are facing with concerns related to COVID-19.
• Finding out more about mindfulness via app-based programs such as Calm, Headspace, Insight Timer, Smiling Mind, and Stop, Breathe & Think. These are available for use on computers or smartphones and offer flexible ways of learning and practicing mindfulness — including for people now spending more time at home.
By Rick Nauert PhD             Associate News Editor   Apr 2020
Source:   Flinders University/EurekAlert   psychcentral.com


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20 Small But Substantial Ways You Can Use Pandemic Isolation to Emotionally Grow

Has anyone else been thinking lately about the endless ways that life can challenge us? Because I sure have. Whatever negative events you may have imagined happening in your future, the coronavirus pandemic was probably not one of them.

It seems that the current state of our world, replete as it is with quarantines, stay-at-home orders, closed businesses, lost projects, and social distancing leaves probably about 90% or more people feeling alone, uncertain and lost.

As a psychologist who specializes in the effects of Childhood Emotional Neglect or CEN on adults, I can tell you that scores of people have brought a big dose of those 3 feelings forward from their childhoods and have been coping with them for years. And now, in this current situation, we are now handed an extra dose of them plus a whole lot more.

Whether you grew up in a family that ignored the emotions of its members (CEN) or not: If you are stuck at home, feeling stressed, lost, confused, terrified, alone, helpless or hopeless, sad, worried, or angry, I want you to know that there is a way to turn this around for yourself.

The Importance of Control in an Uncontrollable Time

Much of this situation is truly out of your control, but not all of it. It is possible to reframe your current situation into an opportunity. An opportunity to do things you were never able to do because of time, stress, and all the life demands that you’ve always been juggling.

I believe you can survive the challenges of this pandemic. But I want you to do better than survive. I want you to keep on growing in surprising ways. I want you to thrive.

Not all of the ideas I’m going to offer below seem psychological, but believe me, they are. Each has the potential to greatly impact your emotional health now, and also continue once this pandemic eases up. They will all return you to your regular life as an improved version of your current self.

20 Ideas to Help You Survive & Thrive Through the Epidemic

  1. Declutter your house. Is your clutter getting out of control because of your busy life? Use this time to get organized. Go through the papers and unnecessary objects in your house and sort it and get rid of some detritus. It will feel so good. It’s you taking control in an uncontrollable situation.
  2. Learn a new language. It has so many benefits. It not only improves your brain, but it also connects you to a different culture and that is a good thing in today’s world.
  3. Write. Writing, no matter what kind you do taps into an expressive, thoughtful part of your inner self. Have you had an idea for a novel or a memoir? Is there a part of your life that you would like to remember? Some unprocessed painful memory? Write about it.
  4. Clean the small spaces in your home. You know those little corners behind furniture, under furniture, window sills or the tops of windows and doors? Now is a great chance to attack those. You’ll feel so good about it.
  5. Improve your cooking. Cooking is a form of creativity and it’s also a way to practice self-care.
  6. Explore new music. It’s easy to fall into a rut of listening to the same artists or styles over and over. Get yourself out of it and try something new.
  7. Sharpen a music interest or talent. Always wanted to learn the guitar or how to sing in tune? Now’s your time.
  8. Improve your relationship with an important person. This might be anyone who you’ve always wanted to have a better relationship with. Amazing progress can be made when you have the time and energy to focus on it.
  9. Become more familiar with your emotions. This would benefit almost every human alive today. Why? Because your feelings are amazing tools that you could be harnessing better than you probably are to assist you in self-knowledge, self-expression, and decision-making. This is also one of the steps of healing Childhood Emotional Neglect or CEN.
  10. Practice and learn meditation and mindfulness. This will help you find your center better and control your own brain, both of which are helpful when dealing with stressful situations.
  11. Make a list of the strengths that got you through previous life setbacks. I know you have some. Being aware of them allows you to consciously call upon them when you need them.
  12. Be grateful every morning when you wake up healthy and alive. Be grateful for the lives and health of your loved ones. Gratitude has been found to be a major contributor to life happiness. No matter what is going on around you, there are, without a doubt, some genuine things you should still be thankful for.
  13. Think of a goal that’s achievable now that could not have occurred to you in the pre-Covid world. This might be anything positive and healthy.
  14. Reach out to someone you cared about before but lost track of due to hectic life. An old childhood friend, a cousin, aunt or uncle, or a college buddy. Reconnection is enriching and enlivening.
  15. Practice or learn a new skill that applies to your career. Take an online course or read a book. Or simply practice what you already know to get better at it.
  16. Choose an intimidating exercise you can do at home and do it every day. For example, 10 push-ups or pull-ups/day. Tailor it to your own body and abilities.
  17. Give. Find a way to help in person or online and offer to help them. Like gratitude, research shows that helping others makes a person happier.
  18. Let your mind wander. There is a great shortage of this simple pleasure in today’s world. Just sit. Ponder. Let your mind go. It’s good for you, I promise.
  19. Read a challenging book. This could be any book you’ve wanted to read but haven’t had the time or energy for.
  20. Reach out to someone you wronged in the past and apologize. Virtually everyone has a nagging sense of guilt about having behaved in some negative or harmful way in the past, even if unintentional. This is your opportunity to wipe your guilt away by offering an explanation or apology. Or, if you cannot reach out to the person, think it through, learn a lesson from it, and put it behind you.

The way you are feeling now as an adult mimics, in many ways, the feelings of an emotionally neglected child. Lost, alone and uncertain, you wonder what comes next.

But now you know that the answer to that is in large part up to you. You can use this painful time to improve yourself and become stronger for whatever your future holds.

What feeds your self-respect, self-like and self-love more than watching yourself take the lemons the world is handing you and turn them into lemonade?

There is no stronger sign of emotional health than resilience. And growing yourself in any one of these impactful ways during a global crisis rife with setbacks is definitely a sign of just that.

Stay healthy and safe.

By Jonice Webb PhD         29 Mar 2020
Better-Mental-Health

For Mental Well-Being, Live in Moment But Plan For Future

People who manage to balance living in the moment with planning for the future are best able to weather daily stress without succumbing to negative moods, according to a new study by researchers from North Carolina (NC) State University.

“It’s well established that daily stressors can make us more likely to have negative affect, or bad moods,” said Dr. Shevaun Neupert, a professor of psychology at NC State and corresponding author of a paper on the recent work. “Our work here sheds additional light on which variables influence how we respond to daily stress.”

In particular, the research team looked at two factors that are believed to influence how we handle stress: mindfulness and proactive coping.

Mindfulness is defined as a mental state in which a person is centered and living in the moment, rather than dwelling in the past or stressing about the future. Proactive coping is when people engage in planning ahead to lower the risk of future stress.

To better understand how these factors influence responses to stress, the research team looked at data from 223 study participants. The study included 116 individuals between the ages of 60 and 90, and 107 people between the ages of 18 and 36. All of the study participants were in the United States.

All of the study participants were asked to complete an initial survey in order to determine their tendency to engage in proactive coping. They were then asked to fill out questionnaires for eight consecutive days that assessed fluctuations in mindfulness. On those eight days, participants were also asked to report daily stressors and the extent to which they had experienced negative moods.

The research team found that engaging in proactive coping was beneficial at limiting the effect of daily stressors, but that this advantage essentially disappeared on days when a participant reported low mindfulness.

“Our results show that a combination of proactive coping and high mindfulness result in study participants of all ages being more resilient against daily stressors,” Neupert said. “Basically, we found that proactive planning and mindfulness account for about a quarter of the variance in how stressors influenced negative affect.

“Interventions targeting daily fluctuations in mindfulness may be especially helpful for those who are high in proactive coping and may be more inclined to think ahead to the future at the expense of remaining in the present.”

Several studies have shown the benefits of mindfulness in daily stress reduction, as well as in reducing cognitive impairment in older adults, helping people in high-risk jobs and those struggling with drug addiction.

The new findings underscore the importance of daily mindfulness coupled with adequately planning ahead for the future, as these may help a person stay in a positive mindset and not succumb to high stress levels or negative moods.

The new paper is published in the journal Personality and Individual Differences. First author of the paper is Melody Polk, an undergraduate at NC State. The paper was co-authored by Emily Smith and Ling-Rui Zhang, graduate students at NC State. The work was done with support from North Carolina State’s College of Humanities and Social Sciences.

By Traci Pedersen
Associate News Editor     29 Mar 2020
Source: North Carolina State University


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The Best Support and Practices For Your Mental Health

A psychologist shares tips on how to find and maintain the mental health support you need.

Mental health struggles can affect anyone. Even high-profile celebrities put on a brave public face to hide their struggles, and no one (not even Anthony Bourdain or Kate Spade, who both died by suicide in June 2018) is immune.

But the reality is many people living with mental health issues and other invisible conditions still sweep internal despair under the rug instead of opening the curtain of their own psyche to find answers. This has largely to do with the continued stigma of seeking out mental health support. Sheryl Blum, a Montreal-based psychologist, says the reason many hesitate to get help is due to “discomfort in having to admit there’s a problem and needing outside assistance; shame; and being scared about what they’ll uncover if they come to therapy.”

If you need help, know you are not alone; research has shown that one in five Canadians experience a mental health problem in any given year. Overcoming the long-held stigma against talking to a mental health professional by seeking therapy isn’t an admission of fault—it’s an admission of the desire to be happier, less anxious and more at ease.

Here are a few tips to help you determine if seeking mental health support is right for you, and if so, the next steps you can take.

1. LOOK FOR WARNING SIGNS
Everyone experiences periods of sadness, stress, anger and confusion, but when certain feelings start to take over your life and debilitate you, those are warning signs to get help.  Blum recommends looking for significant changes in behaviour. “One of the things I do when someone first comes to see me is what I call ‘back to basics,’” says Blum. “I ask: How are you sleeping? How are you eating? Are you doing exercise? Are you seeing friends? Are you doing work? I look for the balance, and if there’s an upset in the balance, that’s where I want to start. Those are important signs to look for.”

So how do you know if there’s an imbalance before you talk to a professional? Trust your gut. “If your gut is telling you, I just don’t feel right, something is off—even if you can’t pinpoint what exactly it is—that merits watching, documenting, and noticing if it’s affecting your sleep and your appetite,” says Blum. She also recommends being mindful of an unusual drop in your functioning at school, work and social activities.

2. ENGAGE WITH THE MENTAL HEALTH COMMUNITY ON SOCIAL MEDIA
There have been many campaigns, like #EndtheStigma and Canada’s very own #BellLetsTalk and #OneBraveNight, that have fought head-on to bring the topic of mental illness to the forefront and provide courage to the public to take care of themselves.

Yes, social media has gotten a bad rap over the years, and there are definitely negative aspects—just as with almost everything in life, there can be cons—however, the creation of mental health initiatives through social hashtags promotes open discussions and enables individuals from all over to bring personal journeys into the public domain. This, in turn, helps normalize the conversation, lets people connect with others struggling, and can act as a medium for discovering recovery resources and support.

3. CONSIDER CHECKING IN WITH YOUR FAMILY DOCTOR FIRST
A primary care doctor can play a critical role in one’s mental health journey. “I think they are the first step,” says Blum. “If somebody comes to me and they have not gone for a physical checkup, I actually will request they do.” She further explains that many medical issues can cause psychological issues. “For example, a thyroid imbalance can cause anxiety or depression, so maybe you need something to regulate your thyroid instead of spending a year in therapy.” And unlike a psychologist, a family physician is able to prescribe and monitor medication if needed. “I think they’re hugely important so that you can rule out anything medical.”

 

mental health tips

4. CONSIDER YOUR OPTIONS
With over a half-dozen different professions that provide services that focus on helping a person overcome a concern (like psychologists, psychiatrists, licensed counsellors, and clinical social workers), choosing the right therapist to connect with can seem like an overwhelming hurdle to surmount. Blum describes the process much like dating; you may have to meet a few different ones before you find your perfect match.

Knowing where to look for a mental health professional is a helpful start. Blum recommends online resource Psychology Today, which has an extensive directory of therapists, treatment centres, and support groups. Visitors are able to filter their search by location, insurance, faith, sexuality, age, treatment approach and desired language. Opening up to supportive friends and family about what’s going on is also good. Not only are you allowing them to be part of your support team, but it’s also possible they can share recommendations or experts that have worked for them personally.

5. DO AN INTERVIEW
Once you’ve narrowed your search down to a few therapists who look promising, opt for a quick consultation call before committing. “I’ll always chat with people for 15 to 20 minutes, no charge,” says Blum. “You can get a feel for what the [therapist] is like, and it also helps me because maybe there’s a problem [somebody] tells me about that’s not my specialty. I wouldn’t want to waste their time, and then I can refer them to a colleague or somewhere else.”

6. MEET THE THERAPIST OR PSYCHOLOGIST BEFORE FIRMLY DECIDING
“You want to try the person out,” says Blum. “Somebody can look really good on paper, but I don’t think reading someone’s bio necessarily gives you a sense of what’s going on.” By going in and actually sitting with and talking to someone, you can get a better feel for whether it will work for you. Then you can ask yourself: “Do I feel comfortable with this person? Do I think that I might be able to trust them as the sessions move on? Do they appear confident? Are they reviewing things like consent? Are they telling me what to expect? Are they answering my questions? Do they have a diploma on the wall? Do I feel safe and comfortable on their couch or in their chair?”

7. TALK IT OUT
Finding the right therapist is one thing, but often an even bigger hurdle is trying to decide which type of support you should receive. It really depends on what your mental health struggles are, and “you might not know what your problem is until you go for help,” says Blum. Her advice? Just begin. If upon talking to a therapist, you both decide that there is another professional better suited to address your mental health concerns, your therapist will be able to refer you to the appropriate person.

Choosing a therapy type, from psychoanalytic therapy to behavioural and cognitive therapy, also comes down to a personal call. “You’ll know,” says Blum. “If nothing is changing or things are getting worse, then it’s the wrong approach.”

MOST IMPORTANTLY, TALK TO SOMEONE YOU CAN CONNECT WITH
At the end of the day, the most important aspect of therapy is the relationship you have with your therapist, despite the treatment approach. “There’s nothing that replaces what we call the therapeutic alliance, which is the connection between the therapist and the client,” says Blum. “That alliance is where the magic happens and is the biggest predictor of someone making an improvement.”

It’s often spoken about in hushed tones, but seeing a therapist can make a world of difference for anyone who struggles with mental health issues.

This article is featured on:Mental health in Canada
BY: NATASHA BRUNO


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The Everyday Foods Linked To Good Mental Health

The foods can offset the impact of major life events, like divorce and unemployment.

Eating more fruits and vegetables is linked to a lower risk of depression new research concludes.

An extra four portions of fruit and vegetables per day can offset the impact of major life events, like divorce and unemployment.

The boost from more fruit and vegetables could counteract half the pain of getting divorced or one-quarter that of being unemployed.

The effect on mental well-being of eating 8 portions per day compared with none is even more dramatic.

These benefits come on top of the well-known protective effect against cancer and heart disease.

The conclusions come from an Australian survey of 7,108 people carried out every year since 2001.

All were asked about their diet and lifestyle.

The results showed that the more fruit and vegetables people ate, the less likely they were to be diagnosed with mental health problems later on.

fruits-veggies

Dr Redzo Mujcic, the study’s first author, said:

“If people eat around seven or eight portions of fruit and vegetables a day the boost in mental well-being is as strong as divorce pushing people the other way, to a depressed state.
We found being made unemployed had a very bad and significant effect on people’s mental health, greatly increasing the risk of depression and anxiety.
But eating seven or eight portions of fruit and vegetables a day can reduce that by half.
And the effect is a lot quicker than the physical improvements you see from a healthy diet.
The mental gains occur within 24 months, whereas physical gains don’t occur until you are in your 60s.”

One possible mechanism by which fruit and vegetables affect happiness is through antioxidants.

There is a suggested connection between antioxidants and optimism.

Dr Mujcic said:

“If people increase their daily intake of fruit and vegetables from zero to eight they are 3.2 percentage points less likely to suffer depression or anxiety in the next two years.
That might not sound much in absolute terms, but the effect is comparable to parts of major life events, like being made unemployed or divorced.
We tested for reverse-causality—ie whether it might be that depression or anxiety leads to people eating less fruit and vegetables—but we found no strong statistical evidence of this.”

About the author
Psychologist, Jeremy Dean, PhD is the founder and author of PsyBlog. 
He holds a doctorate in psychology from University College London and two other advanced degrees in psychology.
The study was published in the journal Social Science & Medicine (Mujcic & Oswald, 2019).

 


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Does Living Alone Increase Mental Health Risk?

A new study has concluded that living alone is linked to common mental disorders. The authors have also identified the main driver of this worrying relationship.

Some common mental disorders (CMDs) include mood disorders, anxiety, and substance use disorders.

According to some studies, almost one-third of people will experience a CMD in their lifetime.

These conditions can have a significant impact on the individual, of course, but due to their high prevalence, they also affect society at large.

Due to the widespread influence of CMDs, scientists are keen to understand the full range of risk factors that feed into mental health.

In recent years, scientists have investigated whether living alone might be one such risk factor.

A new study, the results of which now appear in the journal PLOS ONE, takes a fresh look at this question. The study authors conclude that there is a link between living alone and CMDs. They also find that it affects all age groups and sexes, and that primarily, loneliness is the driver.

Living alone

The number of people living alone is steadily growing throughout much of the Western world; this is due to a number of reasons, including the aging population, people tending to get married at an older age, and increased divorce rates.

Researchers have already looked at the relationship between CMDs and living alone, but most have focused on older adults, so their findings may not apply to other age groups.

Also, earlier studies generally focused on just one mental condition: depression. This might not provide the full picture.

Previous work has also not quantified how other factors influence this relationship; for instance, people who live alone are more likely to be overweight, smoke, use drugs, and lack social support. So which of these, if any, is the main driver of CMDs?

The authors of the new study aimed to fill in some of these gaps. They looked for links between living alone and CMDs in general, and they investigated which factors seemed to be influencing the relationship.

 

Looking at the data

To investigate, scientists from the University of Versailles Saint-Quentin-en-Yvelines in France analyzed data from 20,503 adults, ages 16–74, living in England. The data came from three National Psychiatric Morbidity Surveys that experts conducted in 1993, 2000, and 2007.

Participants completed Clinical Interview Schedule-Revised questionnaires, which assessed whether they had experienced neurotic symptoms during the previous week.

The surveys also collated data on a range of variables, including height and weight, level of education, employment status, alcohol and drug use, social support, and feelings of loneliness.

As expected, the authors found that the number of people living alone has steadily grown. In 1993, 8.8% lived alone. This is compared with 9.8% in 2000 and 10.7% in 2007.

Their analysis also showed that across all age groups and sexes, there was a significant association between living alone and having a CMD. The size of this relationship was fairly similar across the three surveys.

CMDs were more common in those living alone than those not living alone:

1993: 19.9% vs. 13.6%
2000: 23.2% vs. 15.5%
2007: 24.7% vs. 15.4%

The trouble with loneliness

When the scientists delved deeper into the relationship between CMDs and living alone, they found that loneliness explained 84% of the association.
Earlier studies had shown that loneliness is linked with depression and anxiety. Others still had investigated whether loneliness might increase mortality risk.
During what some experts call a “loneliness epidemic,” this finding is particularly important. Similarly, because ill mental health is a growing concern, understanding the risk factors associated with CMDs might help turn the tide.
Of course, not everyone who lives alone is lonely. However, for those who are, interventions to tackle loneliness are available. These may include talking therapies, social care provisions, and animal-based interventions.
The next and most challenging step is to find ways to ensure that people in need get access to these tools.
The researchers acknowledge certain limitations to the study. For instance, this was a cross-sectional study, meaning that it looked at a snapshot of people at one point in time. The authors call for longitudinal studies to ascertain how this relationship might play out over time.
As with any study of this nature, assessing cause and effect is not possible: Did a person develop a CMD because they lived alone, or did they develop a CMD and then decide to live alone?
Or, perhaps, someone with a predisposition for CMDs is more likely to want to live alone. As ever, scientists will need to carry out more work to fill in the gaps.
Earlier findings back up these results, but the new findings also go a few steps further; they show that the relationship between mental health and living alone is stable across time, that the link is not restricted to older adults, and that loneliness plays a pivotal role.
Thursday 2 May 2019       By Tim Newman Fact checked by Jasmin Collier