The Change: Menopause and Mental Health 

As women age, it’s only a matter of time before menopause sets in. Since every person is unique, the timing of menopause varies from one person to the next. But, generally speaking, menopause affects women, transgender men, and some nonbinary individuals in their late 40s and early 50s. 

While menopause is a completely natural process, individuals can feel its effects quite differently. For example, some people going through menopause might feel nothing much out of the ordinary while others might feel anxiety and depression. In extreme cases, some women going through menopause can experience a condition called menopausal psychosis.  

But before we examine the different phases of menopause and how menopause and mental health tie together, let’s take a step back and take a deeper look at what menopause entails. 

What Is Menopause? 

Menopause is the process of transitioning from a fertile individual who can get pregnant to an infertile individual who can no longer give birth. When an individual passes menopause, they become post-menopausal, i.e., someone who hasn’t had a period in at least one year. 

As women endure this process, they may experience a number of medical symptoms as the ovaries stop producing as much estrogen and progesterone. Some of these symptoms include hot flashes, vaginal dryness, weight gain, insomnia, and mood swings.  

As a result, many women going through menopause also lose quite a bit of their sex drive. 

Going Through Menopause: The Phases 

Generally speaking, there are three distinct phases of menopause: 

1. Perimenopause starts when women begin to become less fertile and the body stops producing as much estrogen and progesterone. At this stage, a woman might start having irregular periods.
2. Menopause occurs when a woman hasn’t had a period in at least 12 months. On average, this occurs between the ages of 45 and 55.
3. Postmenopause is the final phase of the process and describes women, transgendered men, and nonbinary individuals who have gone through menopause. Due to a lack of hormone production, women at this stage are more likely to develop conditions like heart disease and osteoporosis. 

Now that you have a better idea of the process menopausal woman go through, let’s turn our attention to some of the signs that might indicate someone is experiencing menopause. 

What Are the Symptoms of Menopause? 

The most common symptom of menopause is hot flashes, which affect as many as 70 percent of those going through the process. These sudden overwhelming feelings of heat can last as long as 10 minutes. 

Here are some additional symptoms menopausal people may experience: 

• Vaginal dryness, which causes discomfort during sex and contributes to a decreased sexual appetite 
• Incontinence, with women having to go to the bathroom more frequently and potentially leaking small amounts of urine when laughing or sneezing 
• Slower metabolism, making it easier to gain weight and harder to lose it 
• Reduced bone density, which can lead to osteoporosis and broken bones 

On top of these physical symptoms, women may also experience mental health problems. In addition to insomnia and mood swings, some women may also encounter memory issues and have shortened attention spans. 

What’s more, some women may also become very anxious during menopause. After all, this is a major life transition; not everyone is willing to easily accept that they’ve arrived at this moment in their lives. Unfortunately, research suggests that women with anxiety can exacerbate the symptoms of menopause. 

Further, women going through menopause are more likely to experience depression. In fact, one recent study found that 60 percent of perimenopausal and menopausal women were experiencing anxiety, 60 percent were experiencing depression, and 80 percent had brain fog. According to Harvard, women are twice as likely to become depressed during menopause. 

What Is Menopausal Psychosis? 

While 60 percent of women experience mild menopausal symptoms, 20 percent experience no symptoms at all. The remain 20 percent, however, experience menopause moderately to severely, which may lead to other problems and require professional help. 

For example, some women going through menopause may develop a condition called menopausal psychosis. Women who’ve been diagnosed as schizophrenic are perhaps most likely to see a resurgence of that condition. Should they find themselves developing menopausal psychosis, women would be wise to enlist the services of a therapist to help them navigate these choppy waters. 

While society has long held that women going through menopause tend to be overly emotional, the science increasingly points in the other direction: that there is a major correlation between menopause and mental health, and that this is a major transition that has a massive impact on the body and mind. In fact, studies show that women endure the same kind of rapid hormonal shifts as they undergo during puberty.  

For these reasons, it’s important for menopausal women to recognize the severity of the process and learn what they can do to decrease the chances that menopause causes serious mental health problems for them. 

How Menopausal Women Can Deal with The Changes 

While there’s nothing women can do to prevent the process of menopause from happening, there are some tactics they can employ to reduce the severity of the symptoms they might experience during the journey: 

1. Pay attention to your diet.

Research suggests that caffeine, alcohol, and spicy foods can all trigger hot flashes. To reduce the likelihood and severity of hot flashes, women going through menopause are advised to avoid these three substances as much as they can. 

2. Get your exercise.

Menopausal women can also benefit from doing various kinds of exercise. For example, kegel exercises, i.e., pelvic-floor exercises, can help women develop stronger pelvic muscles, which gives them more control over their bladders. Further, research suggests that women who practice yoga can lessen their stress and improve their mood, which can decrease the chances they’re affected by depression and anxiety. 

3. Use lubrication for sex.

When women experience vaginal dryness, sex can become painful, causing libidos to decrease substantially. If a menopausal woman is in the mood for sex, she should consider using over-the-counter lubricants to make the act more pleasurable.  

In addition to these options, menopausal women — and particularly those who are having a very difficult time dealing with the condition — should strongly consider looking for a therapist to work through the issue.  

The right therapist will be able to help you navigate this trying period and help you overcome things like body image issues, stress, and grief while helping you improve your self-esteem and conquer sleeplessness and depression. 

Ready to begin working through the problems related to menopause? Start your search for a therapist today. 

by Dr. Jocelyn Markowicz, Psychologist

Tyler Perry Talks Psychology: Teaching Resiliency with the Message to Climb and Maintain

Tyler Perry, the infamous producer and actor, within the full breadth of his creative fortitude, delivered the best simplification of the concept of resilience. In his guest talk at a church in Texas, he provided a powerfully simple way to inspire resilience. In his speech, he told the audience to “Climb and Maintain.” His message aimed to inspire people not to give up on their dreams even in the face of problems and hardship. In short, Perry spoke about resilience.

Resilience

Resilience is a concept developed in the field of psychology. Resilience focuses on climbing and maintaining in pursuit of your goal. The climb is the action(s) you take toward your goal, while the maintenance is your ability to resist the risks in the physical and social environment, overcoming stress and adversity to maintain relatively good psychological and physical health (Garmezy, 1983; Werner & Smith, 1982) and achieve your dreams.

Are we all innately resilient? Can we develop resiliency if we do not possess it? If we “climb and maintain” as Tyler Perry inspires us to do, will it lead to success? Psychological research has provided the answers regarding who can climb and maintain and what outcomes may arise from persisting through life stressors. Let’s take a look.

Is Resiliency an Innate Trait? No.

When children are born, their parents often hope that they will be able to teach them everything they need to overcome obstacles, persist despite challenges, and achieve their dreams. However, despite this hope, parents may discover that their children give up easily, do not believe in themselves, and fall short of fighting through adversity. Are some children naturally more able to cope with stress and persist through adversity toward achieving their dreams? Are some children ill-equipped by nature to handle life’s challenges? Psychologists determined that resilience is less of an innate trait than it is a trait that is developed over time (Trivedi et al., 2011). Essentially, resilience can be learned. This means that parents can help their easily conquered or sluggishly motivated child persist through the stress toward achieving their dreams. 

If resilience is learned, how do we help someone develop resiliency?

How Can We Develop Resiliency?

Resiliency involves coping mechanisms and support systems necessary to promote well-being (Luthar & Brown, 2007). Therapy is an excellent resource for resiliency development. In therapy, individuals, couples, and families learn about effective coping mechanisms. They are encouraged to utilize them to progress through stressful life situations. Therapy also becomes part of a support system that strengthens the development of resiliency muscles to motivate you to persist. We are biologically designed to connect with others. Healthy family, peer, and career support systems also enable us to strengthen our internal systems so that we can effectively cope and persist toward our goals. Starting therapy is part of the climb, and continuing treatment is part of the maintenance toward your life goals. 

How Do We Climb and Maintain?

Increasing an individual’s resilience can help improve mental health (Koelmel, Hughes, Alschuler, & Ehde, 2017). The American Psychological Association (APA, 2020) offered greater detail regarding how to “climb and maintain” towards your life goals. They suggested several ways that describe the climbing process that Tyler Perry illuminated. 

Climb

In order to act towards your goals, according to APA, you have to 

1. Be proactive.
2. Take steps to move toward your goals.
3. Look for opportunities of self-discovery to inform the next steps you take.

Maintain

APA offered ways to maintain your climb as well: 

1. Embracing healthy thoughts
2. Accepting change

In essence, in order to maintain your climb, you have to accept the inevitability of change that will require you to revise your perspective and elevate your thinking. 

Overcoming Stress

Optimal mental health is important to successfully overcome life stressors. The higher you climb towards your dreams, the larger those stressors can become. To maintain your climb towards your dreams, you must take care of your mental health. Therapy can help you cope with stressors and offer needed support in the face of adversity. 

How Can Therapy Motivate People to Want to Develop Resiliency?

Often, the most challenging part of motivating someone is determining how. What is the best way to challenge and encourage this specific person? 

The act of climbing sounds simple enough. You move one foot out in front of you. You then take the other foot and move it up to join or pass its partner. Wait, that described walking. How is climbing different from walking? Climbing adds pressure on the joints due to elevation. To climb, you must indeed start with one foot, not just placed in front, but higher than your walking step. Then you must take the other foot and also put it higher than your walking step. A movement toward your goals requires moving with added weight and strain. 

We sometimes need motivation to move through pressure. Therapists use a technique called Motivational Interviewing (MI) to help individuals take the steps toward resiliency development. Motivational Interviewing is a method of eliciting an individual’s motivation for change, then guiding them to act on that motivation. Motivational Interviewing is perfect for individuals needing help to get motivated enough to start their climb as well as for those who need support and encouragement to maintain. Motivational Interviewing has been wonderfully successful at improving motivation and action at a rate of 80-95% (Rubak, Sandaek, Lauritzen, & Christensen, 2005). Thank you, Tyler Perry, for talking psychology so that others can seek help on the journey toward their dreams!

To find a therapist who can help you grow in resiliency, start your search today!

References

American Psychological Association. (2020, February 1). Building your resilience. http://www.apa.org/topics/resilience

Garmezy,  N.  (1983).  Stressors of childhood.  In  N. Garmezy & M. Rutter (Eds.),Stress, coping, and development in children(pp. 43– 84). New York, NY: McGraw-Hill.

Koelmel, E., Hughes, A. J., Alschuler, K. N., & Ehde, D. M. (2017). Resilience mediates the longitudinal relationships between social support and mental health outcomes in multiple sclerosis. Archives of Physical Medicine and Rehabilitation, 98, 1139 –1148.

Luthar, S. S., & Brown, P. J. (2007). Maximizing resilience through diverse levels of inquiry: Prevailing paradigms, possibilities, and priorities for the future. Development and Psychopathology, 19, 931-955.

Rutter,  M.  (1987).  Psychosocial resilience and protective mechanisms. American Journal of Ortho-psychiatry, 57, 316 –331.

Trivedi, R. B., Bosworth, H., Resnicow, K. & McMaster, F. ( 2012). Motivational Interviewing: moving from why to how with autonomy support. International Journal of Physical Activity, 9-19.

Rubak, S., Sandaek, A., Lauritzen, T., & Christensen, B. (2005). Motivational interviewing: a systematic review and meta-analysis. British Journal of General Practice, 55(513): 305–312.

Trivedi, Ranak & Bosworth, Hayden & Jackson, George. (2011). Resilience in Aging. 10.1007/978-1-4419-0232-0_12.

Werner, E. E., & Smith, R. S. (1982).Vulnerable but invincible: A longitudinal study of resilient children and youth. New York, NY: McGraw-Hill.

By Kendall Coffman, Licensed Marriage and Family Therapist

Overcoming Heartbreak: 7 Stages of Healing

Heartbreak can leave us with a hollow and cold feeling as well as a loss of a sense of self. No one is immune to this most human experience of all – the loss of love. It can expose your most vulnerable parts, keep you in a negative emotional loop, and leave you with feelings of hopelessness. However, it is crucial that you know that you are not alone in this. You are not broken or “damaged goods,” but instead, you are a collection of all the difficult and beautiful experiences that have gotten you to this very point. 

7 Steps to Overcoming Heartbreak

The healing process varies from person to person, but self-help expert and psychotherapist Gael Lindenfield, in her book Your Pocket Self-Esteem Guide: Increase Your Confidence; Transform Your Life (2021), outlines seven steps to healing that you can use as a guide along your particular journey to emotional recovery: 

1. Exploration
2. Expression
3. Comfort
4. Compensation
5. Perspective 
6. Channeling
7. Forgiveness 

Keep in mind that there is no “quick-fix” to heartbreak and loss. Still, understanding where you are in your own healing journey may help you make a few empowering steps towards your own happy ending.  

Exploration

As Lindenfield (2021) points out, the first task in any healing journey is to explore the nature of your hurt and acknowledge what we perceive to have happened. At this stage, you don’t want to spend time and energy devoted to blaming or pain-numbing. Instead, you want to truly explore the core emotional response occurring within you. It might be helpful to remind yourself that you are merely trying to explore your own perceptions of events and memories, and not necessarily the truth of an event. For example, notice if your response to a breakup centers on negative self-talk and shaming language (e.g., “I am not attractive enough” or “I don’t deserve to be happy”). 

Expression

Once you have explored your perception of your pain, you may naturally flow into the expression stage on your own. At this stage, the key is to slowly allow yourself to feel the pain or emotion connected to the event or heartbreak. Allow yourself to listen to that sad song in the bathtub or reminisce about old memories as long as you don’t find yourself taking an active role in shame or self-blame. Express your broken heart; feel your feelings. 

Comfort

At this point in the healing process, it is crucial that you reach out for help to a friend, family member, or therapist. You may only need someone to hear you tell your story and be present with you, while others may need a few words of encouragement to feel comfort. In some circumstances, you may need your friend to help you begin to trim the branches that your ex-partner grew into your life. Guy Winch said in his 2017 TedTalk entitled “How to fix a broken heart” that it is crucial that we not glorify or make our former partners into idealized heroes. Instead, we should reflect on why they were not a good partner and why they may not have brought happiness into your future. It is time to delete those photos off your phone. 

Compensation

It is now time to start “making up” for all of the pain and hurt you have received or experienced up until this point. It is important to allow yourself to engage in a little self-indulgence. You are allowed to enjoy things. Give yourself permission to find some light. Here are a few examples that some of my clients have incorporated at the compensation stage:

• Listening to “feel good” music 
• Taking a long bath with candles or essential oils
• Going for a walk in the park 
• Sharing a bottle of wine with a friend or group of friends 
• Taking yourself on a solo-date and treat yourself
• Planning a trip 

Perspective 

At this point, you may find yourself well on your way to a mended heart. You may also be ready to start putting the heartbreaking events in perspective and allowing yourself to write a new ending to the story. Here are a few questions you could ask yourself:

• Have I been thinking about the event(s) as though it was more or less significant than it actually was?
• How do I want to re-negotiate relationships in the future?
• Have I given myself the same level of compassion and grace as I would give to someone I love? 
• Do I need to spend more time at any of the earlier stages?

Channeling 

As Lindenfield (2021) explains, the objective of channeling is to find constructive ways to apply the positive benefits you have gained as a result of the emotional pain you have experienced. Some examples include

• Implementing new relational boundaries 
• Giving back to your community or engagement in a group you joined
• Writing a blog about your experience to help others

Forgiveness

Although you may have made it to the final stage, that does not mean you have to force a fake or inauthentic act of forgiveness. This stage is not only about forgiving those who have emotionally hurt you but equally about forgiving yourself for whatever negative thoughts you have harbored towards yourself. Forgiveness does not require that you verbally make amends with other people; you can do this step alone in your own private sacred space.

Special Notes

Use these steps as a running guide and spend time processing them independently or with a therapist. Healing is a messy journey and has no timeline, so trust your gut. In the words of Brene Brown, “you are imperfect, you are wired for struggle, but you are worthy of love and belonging.”

If you’re feeling overwhelmed by your grief in this moment of heartbreak, or if you’re feeling stuck in the healing process and unable to complete it, it may be time to reach out to a therapist. Click here to search for therapists in your area who can help.

References:

Brown, B. (2010). The power of vulnerability. Link: https://www.ted.com/talks/brene_brown_the_power_of_vulnerability?language=en

Lindenfield, G. (2021). Your pocket self-esteem guide: Increase your confidence; transform your life. HarperCollins Publishers.

Winch, G. (2017). How to fix a broken heart. Link: https://www.ted.com/talks/guy_winch_how_to_fix_a_broken_heart?language=en

Finding the Differences Between Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT)

Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT) each play an important role in treating mental health issues. These two types of therapy fall under the umbrella of psychotherapy, also known as talk therapy. Throughout the therapeutic process, an individual facing challenges talks with a professional in a safe, confidential, growth-stimulating environment where they learn new skills on how to manage those challenges.

CBT and DBT are among the most common methods of psychotherapy used to treat mental health issues. While they share many similarities, they also have important differences.

What is Cognitive Behavioral Therapy?

Cognitive Behavioral Therapy, also known as CBT, primarily focuses on the relationship between thoughts and feelings. This line of thinking focuses on how thoughts impact feelings and how certain patterns of behavior can lead to mental health challenges. CBT also focuses on replacing unhelpful thoughts and behaviors with new actions and ways of thinking. Therapists often use CBT to treat mental health issues like depression, anxiety, substance abuse, and more.

Therapists use Cognitive Behavioral Therapy and work with clients to identify issues and challenges, uncover the causes, and establish new coping mechanisms, tools, and strategies to help get past or overcome them.

What is Dialectical Behavior Therapy?

Dialectical Behavior Therapy, also known as DBT, is a modified alternative to CBT. It was initially created to treat BPD (borderline personality disorder). Therapists often use DBT with clients who are experiencing suicidal thoughts or actions, but they have discovered new ways to treat other mental health issues through Dialectical Behavior Therapy.

DBT stresses the practice of mindfulness, increasing distress tolerance, strengthening emotional regulation skills, and growing relationships. Clients work with their therapist to uncover harmful thought patterns, accept them, and learn how to react to them healthily. Balance is critical in this form of therapy as clients work to accept their challenges and work toward change.

Differences Between CBT and DBT

Emphasis

The main difference between Cognitive Behavioral Therapy and Dialectical Behavior Therapy is a matter of emphasis: CBT focuses on thought patterns and their redirection; DBT focuses on balance and the relationship between acceptance and change. Both Cognitive Behavioral Therapy and Dialectical Behavior Therapy aim to ultimately help the client change their thought patterns.

Time

Cognitive Behavioral Therapy is usually completed after a short interval. These sessions focus on specific problems. With a set goal in mind, clients have something they’re working toward, and CBT is finished once they get there. DBT usually involves sessions over a more extended period of time where the therapist and client can consider the larger picture.

Setting

Another difference between CBT and DBT can be context. Cognitive Behavioral Therapy nearly always takes place in a one-on-one setting. The client and the therapist work together, and then the client will often have “homework” to take home. On the other hand, Dialectical Behavior Therapy can be used in both one-on-one and group settings.

Choosing a Method

Some therapists call upon multiple methods of therapy, also called modalities or models of therapy, which is often referred to as an eclectic approach; other therapists will choose the model they believe best to help each individual person; still others specialize in just one or two models. Both CBT and DBT are useful for treating a wide range of mental health issues. To determine which approach will work best for you, consult with a therapist. 

To connect with a therapist in your area, click here.

Things Aren’t That Bad: 5 Reasons People Give to Avoid Getting Professional Help

According to the National Alliance on Mental Illness, 1 in 5 adults experience mental illness, but not all of them seek out professional help. In fact, nearly 60% of adults with mental illness do not seek mental health help. With a seemingly endless list of consequences, not getting help for mental illness can result in increased dependency on substances, increased risk of suicide, disruptions in your everyday life, and much more. Even though it is dangerous to avoid getting professional help, many adults still do. Below are five common excuses for avoiding therapy… and reasons to push past them. 

Common Excuses to Avoid Therapy

#1: “Things Aren’t as Bad as They Seem.”

Even if you’re dealing with a myriad of mental health-related issues, it’s very common for you to tell yourself and others that things are really not that bad. This excuse is often used when other individuals in your life point out differences in your behavior or notice you are going through a difficult time. Even though you are showing noticeable changes in your normal self, saying things are not as bad as they seem is an excuse that seeks to diminish those concerns. But this excuse suggests a “tough it out” attitude about mental health issues, which often doesn’t lead you out of those issues, but merely allows them to persist. You don’t have to suffer alone. 

#2: “Therapy Is Too Expensive.”

A common concern and excuse for avoiding professional help is the cost of therapy. Yes, therapy can be expensive, but not always. Depending on several cost factors, insurance may make it more affordable than you realize. Some therapists offer sliding scale rates, meaning that they have room in their practice for clients who need discounted rates. There may also be affordable and accessible mental health services in your area, just waiting to be explored. 

#3: “I Don’t Need Therapy.”

Sometimes we view professional help as a luxury or something that should only be used by people who suffer from seemingly “worse” mental health conditions than whatever we’re dealing with. The truth is, most mental health issues that adults experience are not considered severe at first, but they can become dangerous if left unattended. For example, mild depression or anxiety, left to fester, can grow into major depressive disorder. Seeking professional help can help you get your symptoms under control before they become overwhelming or dangerous. 

It’s important to note as well that constantly living in state of stress, depression, or anxiety can actually do a lot of harm to your everyday life. You don’t have to “hit rock bottom” for your struggle to be worthy of attention and care. You matter, your quality of life matters, and pursuing your own mental health is worthy no matter how things are going.

Keep in mind the ripple effects of learning better coping mechanisms, healthier ways of interacting, a strong self-image, and direction in personal growth over time. Learning to fight better with your partner, replacing your negative self-image with a positive one, or recovering from childhood trauma are treasures that you will take into every day for the rest of your life.

#4: “I Don’t Know Where to Start.”

If you don’t know where to start in seeking professional help, there are two great places to go. If you have an insurance carrier, you should start by calling them. The number of your insurance provider can usually be found on the back of your insurance card. You can learn more about your coverage for services and receive recommendations about covered professional help in your area directly from them. The second option is to look at an online directory of therapists. Here, you can find a list of therapists in your area who are ready to help.

#5: “I’m Too Busy.”

We all know that life can get busy, and it can seem like we do not have time to spare. This can feel especially true when we’re considering something we do not really feel excited about. But making time to get professional help is worth it. With the support of a therapist, you can learn to manage your mental illness, pursue personal growth in a way that frees you to be your best self, and let go of things that just aren’t serving you. There is always time for that. 

It Is Time to Get Professional Help 

No matter your situation, if you’re struggling with your mental health, you should seek professional help. To learn more about a therapist in your area who is ready to help you, click here.

Maternal mental health was not always on the radar of things to address for many behavioral health providers in our nation. In 2020, the world view has shifted, and the mental health of mothers (and parents in general) is increasingly important to the behavioral health community. More and more providers are exploring mental health disorders in women who are pregnant, are new mothers, or are experienced mothers and how their mental health impacts that of their children. According to the World Health Organization, roughly 10% of pregnant women and 13% of women who have just given birth experience a mental disorder, primarily depression, leading to an inability to properly function and impacting the growth and development of their children. Below are some of the common types and causes of Maternal Mental Health Disorders and how managing one or more of those disorders can impact a child.

Common Types of Maternal Mental Health Disorders

1) Depression /Postpartum Depression

Depression is the most common maternal mental health issue experienced by mothers across the globe. While many mothers experience varying types of depression in their lives, the number one most experienced form is postpartum depression. Up to 80% of women will experience postpartum depression to some degree after childbirth. Symptoms of this maternal mental health disorder include weepiness, impatience, irritability, restlessness, fatigue, insomnia, sadness, intrusive thoughts, or the inability to stay focused. 

2) Anxiety Disorder

Another common paternal and maternal mental health issue experienced by parents are anxiety disorders. This is often experienced as intense/excessive worry and fear about everyday situations. Some mothers experience this due to fear of harm coming to their children or for other reasons outside of motherhood. Regardless of the reason, increased anxiety can impact a parent’s decision-making and the ability to assess certain situations as well as other processes when raising a child.

3) Obsessive-Compulsive Disorder

Obsessive-compulsive disorder is categorized as a pattern of unwanted thoughts, fears, and obsessions that lead an individual to experience certain compulsions that interfere with daily life and are often exacerbated by increased stress levels. For a parent that is now responsible for a helpless child, the obsessive-compulsive disorder can be experienced as a result and desire to keep harm away from the child. It could lead to incessant cleanliness habits, repetitive phrasing or actions, mental compulsions, and more.

4) PTSD

Anther maternal mental health disorder that is common in the United States is Post-traumatic Stress Disorder or PTSD. PTSD can be brought on from several experiences but is most commonly experienced by mothers who went through a traumatic child-birthing process. Otherwise known as birth-trauma, this form of PTSD is often a result of fear experienced during childbirth that harm is going to come to you or your child, or the realization of those fears (high-risk births).

 The Impact of Paternal and Maternal Mental Health on Children

During the formative years of a child’s life, the mental health of a mother or parent has a huge impact on the child’s behavioral and mental health. A parent who is managing some type of paternal or maternal mental health disorder can sometimes have a decreased ability to manage, respond, and react to their child in a way that promotes stability, growth, and development. Left unaddressed, paternal/maternal mental health disorders can become dangerous, impacting the child.

Untreated paternal or maternal mental health can have several significant impacts on the emotional and behavioral health of a child, such as:

• Decreased Social Functioning
• Lowered Academic Performance
• Childhood/Adolescent Mental Health Disorders
• Increase Risk of Substance Abuse

Seeking treatment for your paternal or maternal mental health disorder(s) is essential to decreasing the risk that your child experiences any of these consequences. If you believe you are experiencing depression, anxiety, or any other form of mental health disorder, you should consult with a behavioral health provider. To learn more about a provider near you, click here to begin your search.

In a time when novelty and variety may be especially fashionable, it’s not surprising many people could view the idea of sticking to a routine as passé. However, consistently performing healthy behaviors might be the key not only to a calmer morning, but to improved mental health throughout your day.

Multiple studies have shown that establishing routines filled with healthy habits is a great way to move more efficiently through your day while expending less mental energy and even willpower in the process. A 2015 study on the psychology of habits demonstrated that people may rely more heavily on habits when stressed, suggesting that forming healthy routines could help people maintain physical, emotional, and mental health during stressful times.

How Much Time Do You Have in the Morning?

When building your morning routine, it’s important to consider how much time you have. Even if you only have 20 minutes to spare each morning, you can use that time to promote good mental health.

If you have a very limited amount of time in the morning, try identifying your biggest pain points or stressors as you move through your morning rather than seeking to cram a variety of activities and tasks into a small window of time. Then consider how forming a habit could help you mitigate those pain points. For instance, someone who routinely doesn’t have time for breakfast might plan and prepare their meals ahead of time so that a healthy option is always available to grab on their way out the door.

Having somewhere to be first thing in the morning doesn’t have to mean limited time for a morning routine. If you are a morning person or prefer to rise at an earlier hour than most, you may have more time to dedicate to a morning routine.

Those who have close to an hour or longer to dedicate to a morning routine might take a different route when choosing which habits will best support their well-being throughout the rest of the day. Someone might decide to dedicate more time to a physical activity and go for a walk or run, take an exercise class, or practice yoga. Spending more time on meditation, planning the rest of the day, or preparing a healthful meal might also be easier to accommodate with this schedule.

11 Building Blocks of a Morning Routine for Mental Health

Morning routines can vary depending on individual needs. What works for one person may be burdensome for another. Explore the building blocks of mental health friendly morning routines below and start thinking about what elements you could incorporate into your morning to enhance your well-being throughout the day.

1. Prepare

You’ve likely heard it before, but a successful morning routine is only as strong as the bedtime routine that came before it. Which aspects of your bedtime routine should you use to ensure the success of your morning routine? Try preparing what you’ll need, such as coffee, meals, or an outfit, the night before. Making sure your keys, bag, and other essentials are near the door, especially if you need to leave home first thing in the morning, can also help reduce stress and chaos.

A solid bedtime strategy often comes together with good sleep hygiene, and good sleep hygiene can help you get a more refreshing night of rest. Quality sleep, meanwhile, can help minimize symptoms of mental health issues like anxiety and even psychosis (while lack of sleep may exacerbate these symptoms), so your morning routine may only support your mental health to the extent that you slept well that night.

2. Let light in

Exposure to bright light first thing in the morning increases feelings of wakefulness. To clear away morning grogginess, try turning on a lamp or your bedroom lights, or take in some sunlight within the first 5 to 10 minutes of waking up in the morning.

Those who live in higher latitudes (father away from the equator) will experience more seasonal darkness. Individuals who live farther away from the equator have been shown to experience higher rates of seasonal affective disorder (SAD), and sleep issues have been identified as a key factor in SAD. A morning routine may help individuals who experience more hours of darkness continue to feel awake each morning, even if the sun has not yet risen.

For those who routinely wake up before the sun has risen, blue light has been proven to help people feel awake in the morning. Using the right kind of light first thing in the morning could help decrease morning drowsiness and increase alertness more quickly.

3. Make your bed

It takes minutes to make a bed, but bed making is still a task which many people neglect. If aren’t currently in the habit of tidying up your bed each morning, you might want to reconsider. Surveys by Hunch.com and Sleepopolis have shown that the habit of making one’s bed are positively correlated with better sleep and an overall happier mood.

Now are people who are already happier and get better sleep also more likely to make their bed in the morning? Perhaps. But some experts argue that making one’s bed first thing in the morning is an effective way to boost your self-esteem. By completing a task first thing, you’ve boosted your own confidence in your ability to set things in order and may be more likely to continue that trend throughout the day.

4. Hydrate

According to a study published in Nutrition Reviews, dehydration can negatively impact cognitive function. As most of us wake up a little dehydrated after a night’s sleep, rehydrating first thing in the morning can help improve cognition. Dehydration has also been linked to fatigue as well as symptoms of low mood, including irritability and confusion.

While adequate hydration alone probably won’t cure mental health issues such as depression or anxiety, chronic dehydration also isn’t likely to make those conditions any easier to handle. Drinking water is a good way to hand yourself the energy to deal with the symptoms that come with many mental health issues.

5. Nourish

When asked what might be one of the best things someone could do for their mental health first thing in the morning, licensed mental health counselor Nicole Urdang, MS, NCC, DHM recommends getting something to eat. “Eating something within an hour or so of rising brings your blood sugar level up and prevents crankiness. You’ve been fasting all night. Eating something, especially something with complex carbs, fat and protein, will not only improve your mood, but will give you an energy boost to carry you through your morning activities,” she explains. “Never underestimate the power of a balanced blood sugar level throughout the day to help manage your mood.”

Many studies back this claim. A study published in the International Journal of Food Sciences and Nutrition found that those who ate breakfast daily were less depressed than the control group who did not eat breakfast every day. Those who ate breakfast also reported lower levels of stress. Another study found a link between the regular consumption of breakfast cereal and lower cortisol (stress hormone) levels.

Research also continues to tell us that while breakfast is an important meal, what’s more important may be what it’s made of. Boost the benefits of eating breakfast by incorporating some protein, healthy fats, and complex carbohydrates. Nuts, yogurt, and eggs have been shown to support mental health in those who experience anxiety, for example.

6. Write down what you’re grateful for

Research shows that gratitude can increase an individual’s happiness, improve relationships, and enhance one’s sense of well-being. A study described in the University of California Berkeley’s Greater Good Magazine demonstrated that even dedicating a short amount of time to gratitude each day can help improve symptoms for those who experience mental health issues.

To start your day off with a grateful mindset, try writing down three things you’re grateful for, and keep them present in your mind as you start your day. Even when you keep your list private, studies suggest you’re very likely to benefit from the practice of fostering gratitude.

7. Motivate

Motivation plays a science-backed role in reducing sleepiness and promoting wakefulness. When motivation is hard to come by, getting out of bed can be difficult. If you routinely struggle with the will to get out of bed first thing in the morning (and you’re already getting adequate sleep), consider adding something to your routine that adds a spark of joy and motivation—something that helps pull you out of bed and boost your mood. This could be anything from an activity you enjoy, such as walking a dog, to a new type of coffee you’re excited to try.

Some individuals with depression may experience diurnal mood variation, also known as morning depression. This depression symptom can, in many cases, make it incredibly difficult to get out of bed in the morning. If you think depression may be preventing you from summoning the motivation to get out of bed in the morning, it may be time to talk to a mental health professional.

8. Avoid technology

While technology can be used strategically to enhance a person’s mood and mental health, smartphone use in particular can easily become a compulsive behavior that erodes rather than fortifies mental well-being. Research has found that problematic smartphone use is linked to increased anxiety and depression.

Consider avoiding or cutting down on the time you spend looking at a smartphone screen first thing in the morning. Doing so may help increase your mental clarity and sense of purpose for the day while shielding you from information about news stories, politics, or social media drama, which can often contribute to a low mood.

9. Meditate

Morning meditation can help you center yourself for the rest of the day and has many proven mental health benefits. Even 15 minutes of daily meditation can produce the same stress-relieving effects in the body as taking a vacation. Meditation has also been shown to reduce stress, anxiety, depression, and even pain.

If you have time, try a 5 to 15-minute meditation as one of your first morning activities. Find a quiet, comfortable place to sit. Set a timer for the time you have to meditate that day. Then meditate. One popular way to meditate is to close your eyes and focus on the present and on your breaths. Many people also use guided meditations to get started.

10. Make a list

Writing a to-do list at the beginning of your day can help you plan what you need to get done and more effectively organize and execute the tasks on your list. Often, we have so much to do that we can’t hold it in our minds all at once, and the idea of forgetting an obligation can be anxiety-inducing. Take a couple minutes to jot down your goals for the day, and you won’t need to worry about forgetting to do anything on the list!

List-writing works by reducing chaos and lending structure to your day, as well as support for your memory. To write an effective list, start with your top objectives for the day. Keep it small, realistic, and focused–monitor negative self-talk and watch out for tasks that aren’t necessary or contribute to distraction. Organize yourself around your values and goals and seek to channel your best “you.”

11. Physical activity

For those with busy schedules, getting moving first thing in the morning is one good way to make sure they get exercise that day. As exercise is proven to have a positive effect on mood and can help reduce symptoms of depression and anxiety, it’s something to consider prioritizing. While your physical activity can include a morning run, it doesn’t have to. If you’re short on time, even stretching and some jumping-jacks can give you a chance to get your blood flowing.

Exercise releases endorphins, which can help reduce stress and anxiety; in the morning, this can contribute to a sense of calm that helps guide the first part of your day.

Whether you have 5 spare minutes or multiple hours each morning, a routine can help individuals set themselves up for better mental health throughout the day. Choose morning activities that allow you to work with rather than against yourself. And if you find you’re struggling with mental health symptoms that interfere with your well-being and daily activities, reach out to a licensed and compassionate mental health professional.

References:

1. Berwick, C. (2017, August 30). 9 really good reasons to exercise early in the morning. Retrieved from https://www.nbcnews.com/better/health/9-really-good-reasons-exercise-early-morning-ncna795656
2. Choi, K., Shin, C., Kim, T., Chung, H. J., & Suk, H. (2019, January 23). Awakening effects of blue-enriched morning light exposure on university students’ physiological and subjective responses. Scientific Reports, 9(1). doi: 10.1038/s41598-018-36791-5
3. Chunn, L. (2017, May 10). The psychology of the to-do list—Why your brain loves ordered tasks. The Guardian. Retrieved from https://www.theguardian.com/lifeandstyle/2017/may/10/the-psychology-of-the-to-do-list-why-your-brain-loves-ordered-tasks
4. Ferrer-Cascales, R., Sánchez-SanSegundo, M., Ruiz-Robledillo, N., Albaladejo-Blázquez, N., Laguna-Pérez, A., & Zaragoza-Martí, A. (2018, August 19). Eat or skip breakfast? The important role of breakfast quality for health-related quality of life, stress and depression in Spanish adolescents. International Journal of Environmental Research and Public Health, 15(8), 1781. doi: 10.3390/ijerph15081781
5. Freeman, D., Sheaves, B., Goodwin, G. M., Yu, L., Nickless, A., Harrison, P. J., Emsley, R., Luik, A., et al. (2017). The effects of improving sleep on mental health (OASIS): A randomised controlled trial with mediation analysis. The Lancet Psychiatry, 4(10), 749-758. doi: 10.1016/S2215-0366(17)30328-0
6. Gocłowska, M. A., Ritter, S. M., Elliot, A. J. & Baas, M. (2018, June 11). Novelty seeking is linked to openness and extraversion, and can lead to greater creative performance. Journal of Personality, 87(2), 252-266. doi: 10.1111/jopy.12387
7. Improve your mood every day: Just eat breakfast. (2017, May 17). Retrieved from https://wexnermedical.osu.edu/blog/improve-your-mood-just-eat-breakfast
8. Leproult, R., Colecchia, E. F., L’Hermite-Balériaux, M., & Cauter, E. (2001, January 1). Transition from dim to bright light in the morning induces an immediate elevation of cortisol levels. The Journal of Clinical Endocrinology & Metabolism, 86(1), 151-157. Retrieved from https://academic.oup.com/jcem/article/86/1/151/2841140
9. May, C. J., Ostafin, B. D., & Snippe, E. (2018, August 23). The relative impact of 15-minutes of meditation compared to a day of vacation in daily life: An exploratory analysis. The Journal of Positive Psychology. doi: 10.1080/17439760.2019.1610480
10. Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439-458. doi: 10.1111/j.1753-4887.2010.00304.x
11. Rowley, J. A. (2006, September 14). Measuring the ability to stay awake: Role of motivation. Sleep and Breathing, 10(4), 171-172. doi: 10.1007/s11325-006-0071-0
12. Rozgonjuk, D., Levine, J. C., Hall, B. J., & Elhai, J. D. (2018). The association between problematic smartphone use, depression and anxiety symptom severity, and objectively measured smartphone use over one week. Computers in Human Behavior, 87, 10-17. Retrieved from https://www.sciencedirect.com/science/article/pii/S0747563218302450
13. Sharma, H. (2015). Meditation: Process and effects. An International Quarterly Journal of Research in Ayurveda, 36(3), 233-237. doi: 10.4103/0974-8520.182756
14. Singh, M. (2018, December 24). If you feel thankful, write it down. It’s good for your health. National Public Radio (NPR). Retrieved from https://www.npr.org/sections/health-shots/2018/12/24/678232331/if-you-feel-thankful-write-it-down-its-good-for-your-health
15. Smith, A. P. (2009, July 6). Breakfast and mental health. International Journal of Food Sciences and Nutrition, 49(5), 397-402. doi: 10.3109/09637489809089415
16. Smith, A. P. (2001, January 9). Stress, breakfast cereal consumption and cortisol. Nutritional Neuroscience, 5(2), 141-144. doi: 10.1080/10284150290018946
17. Stinson, A. (2018, September 14). The benefits of making your bed every day are actually worth the effort, survey shows. Retrieved from https://www.elitedaily.com/p/the-benefits-of-making-your-bed-every-day-are-actually-worth-the-effort-survey-shows-11921745
18. Stoewen, D. L. (2017). Dimensions of wellness: Change your habits, change your life. Canadian Veterinary Journal, 58(8), 861-862. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5508938
19. Weir, K. (2011). The exercise effect. Monitor on Psychology, 42(11), 48. Retrieved from https://www.apa.org/monitor/2011/12/exercise
20. Wirz-Justice, A. (2008). Diurnal variation of depressive symptoms. Dialogues in Clinical Neuroscience, 10(3), 337-343. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181887
21. Wong, J., & Brown, J. (2017, June 6). How gratitude changes you and your brain. Greater Good Magazine. Retrieved from https://greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain
22. Wood, W., & Rünger, D. (2015, September 10). Psychology of habit. Annual Review of Psychology, 67(289), 289-314. doi: 10.1146/annurev-psych-122414-033417
23. Yang, A. C., Huang, N. E., Peng, C., & Tsai, S. (2010, October 28). Do seasons have an influence on the incidence of depression? The use of an internet search engine query data as a proxy of human affect. PLOS ONE, 5(10). Retrieved from https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0013728

If you’ve ever sustained an injury and didn’t have access to immediate medical attention, you probably received some form of first aid. This temporary medical assistance likely helped treat the injury and kept it from getting worse until you could get to a hospital or see your doctor.

Like physical injuries, mental health concerns and substance misuse can have serious health effects. They can cause lasting harm and may even lead to death. But these emotional injuries tend to be less visible, and it’s not always easy to identify someone who’s struggling.

A mental health first aid training class is a public education program that aims to teach people how to identify risk factors and warning signs of these concerns. During this 8-hour training, you’ll learn to recognize a mental health crisis, provide immediate support, and help people access resources for longer-term care.

As with first aid for an injury, mental health first aid is not meant to be a long-term solution. The support of a trained mental health professional is essential for people living with mental health concerns or working to overcome substance misuse.

A mental health first aid training class is a public education program that aims to teach people how to identify risk factors and warning signs of these concerns.

In your mental health first aid training, you’ll learn the five-step action plan, ALGEE:

1. Assess for suicide/harm risk
2. Listen non-judgmentally
3. Give information and reassurance
4. Encourage seeking professional support
5. Encourage self-help and coping methods

Read on to discover how this looks in practice.

1. How to de-escalate a tense situation

Remaining calm is an important part of effectively handling a crisis. It can be challenging to help someone experiencing panic, hallucinations or other psychotic symptoms, or acute trauma reach a calmer state of mind if your mood is also elevated.

Someone dealing with acute emotional distress may talk about hurting themselves, which can be frightening to hear. Fear can cause some people to react with judgment, anger, or confusion. But these reactions can worsen a situation.

Mental health first aid training provides an opportunity to develop communication skills—both nonverbal skills like body language and verbal skills like knowing what to say. Knowing how to communicate compassionately can make all the difference when trying to reach someone in a crisis. You’ll learn to offer reassurance and respect, with an attitude that normalizes what someone is going through without blaming them. Role play activities during training give you the chance to practice applying these skills in a variety of scenarios.

2. How to gauge risk of harming self or others

You might worry someone living with depression or another mental health condition has a high risk of hurting themselves. Symptoms of certain mental health conditions, like schizophrenia, bipolar, or borderline personality disorder, are also often associated with increased risk of hurting the self or others.

It’s important to recognize the following:

• Most people with mental health conditions never harm anyone.
• Many people who have thoughts of suicide don’t plan to attempt suicide.
• Many people who self-harm don’t plan to attempt suicide.

However, it’s still important to talk to a trained professional about self-harming behaviors or suicidal thoughts. Recognizing certain warning signs can help you become more informed about when someone might be dealing with these challenges so you can better assess the possibility of harm. This can help you direct someone to the right resources.

Some possible warning signs of suicide include:

• Talking about dying, hopelessness, or feeling like a burden
• Talking about wanting a way out
• Withdrawal or isolation
• Rapid, dramatic, or significant mood changes
• Sleeping a lot or not enough
• Behaving in risky or extreme ways

Supporting a person experiencing hopelessness and thoughts of suicide might involve finding and reaching out to a therapist who can help them work through the underlying causes. But a person with a clear plan for suicide needs immediate, urgent help. The 988 Suicide & Crisis Lifeline can offer guidance at 1-800-273-TALK (8255), but you can also call your nearest emergency room.

3. Coping techniques

Coping and self-care techniques can help anyone manage distress, not just people living with mental health issues. But these techniques usually benefit those who experience emotional challenges regularly, since they can increase resilience and promote calm. People who use coping tools can often address symptoms before they become overwhelming.

During mental health first aid training, you’ll learn more about some of the many coping methods you might suggest, such as:

• Relaxation techniques
• Meditation
• Exercise or movement therapy
• Pet therapy
• Journaling, art, or music
• Peer and social support
• Cognitive behavioral self-help techniques

4. Supporting next steps and follow up care

Training in mental health first aid enables you to support someone through a mental health crisis or period of substance misuse. It doesn’t train you to provide long-term care or support. A key part of mental health first aid is learning how to refer people to the professionals who can offer the best type of treatment for their needs.

Depending on a person’s symptoms or concerns, you might help them locate any of the following types of health care professionals:

• Medical doctor
• Therapist or counselor
• Psychiatrist
• Social worker
• Peer support specialist

You can’t force anyone to seek treatment, but in mental health first aid training, you’ll learn how to encourage people to get help. This might include explaining how therapy or counseling can help or talking about available treatments. You might also help someone locate a nearby therapist or find a number for a clinic or helpline.

5. What to do when you, yourself, are in a crisis

Although you might find a profession that involves helping others find potentially life-saving support rewarding, you may also find it stressful. You might even feel drained or overwhelmed on occasion, as working with people in crisis can affect your own emotional wellness over time.

Mental health first aid providers help people learn to take care of their emotional health and access helpful resources when needed, but before they can offer this help, they must also know how to take care of their own well-being. By participating in a mental health first aid training course, you’ll be better positioned to recognize when your emotional reserves are running low. This awareness can help you know when to take time to recharge, prioritize self-care, and get help for yourself.

Awareness of mental health concerns and their varied signs and symptoms has increased in recent years. This awareness is a key factor in treatment. Compassionate understanding is another factor that’s just as important in preventing suicide.

Mental health first aid training teaches you how to offer this compassion and care as you help someone find resources for dealing with an immediate emotional crisis. Once they’ve weathered the immediate challenge, they can reach out for help. Compassionate therapists are only a few clicks away in our therapist directory, located here.

References:

1. ALGEE: The action plan. (n.d.). Retrieved from https://www.mentalhealthfirstaid.org/wp-content/uploads/2017/04/THE-ACTION-PLAN.png
2. Frequently asked questions. (n.d.). National Council for Behavioral Health. Retrieved from https://www.mentalhealthfirstaid.org/faq
3. Mental health first aid. (n.d.). National Council for Behavioral Health. Retrieved from https://www.thenationalcouncil.org/about/mental-health-first-aid
4. Risk and protective factors. (n.d.). Suicide Prevention Resource Center. Retrieved from https://www.sprc.org/about-suicide/risk-protective-factors
5. Stress management. (n.d.). Substance Abuse and Mental Health Services Administration. Retrieved from https://www.integration.samhsa.gov/health-wellness/wellness-strategies/stress-management
6. Wellness strategies. (n.d.). Substance Abuse and Mental Health Services Administration. Retrieved from https://www.integration.samhsa.gov/health-wellness/wellness-strategies
7. What you learn. (n.d.). National Council for Behavioral Health. Retrieved from https://www.mentalhealthfirstaid.org/take-a-course/what-you-learn

What if I were to propose that well-being may do more to enhance your mental health than the pursuit of happiness?

Of course, we all desire to be happy. Yet if you ask ten people what their definition of happiness is, you may get ten different answers. As it turns out, happiness alone may not be the greatest contributor to mental health. Well-being, contentment, fulfillment, and joy may be the more desired outcomes regarding mental health and happiness.

Let’s begin by taking a closer look at well-being. Well-being has many aspects to it. It is not just a sense of deep happiness—it’s much more than that. Well-being means you feel good about yourself, your life, and others. Well-being influences many life domains: emotional, cognitive, psychological, physical, relational, and the spiritual.

Dr. Martin Seligman’s research has contributed to a greater knowledge of well-being. In this article, we will look at a brief overview of his theory on well-being, as well as other strategies that can improve mental health.

Well-being influences many life domains: emotional, cognitive, psychological, physical, relational, and the spiritual.

Key Elements of Well-Being

According to Dr. Seligman’s theory, well-being has five key elements:

1. Positive emotion
2. Engagement
3. Meaning
4. Positive relationships
5. Accomplishment

1. Emotion

Emotion is explained as the “pleasant life.” The pleasant life can be measured subjectively and includes happiness, life satisfaction, and other positive emotions such as pleasure, comfort, ecstasy, warmth, and joy.

What we know from research in the fields of neuroscience and neuropsychology is that we can actually change the neurochemistry in our brains by adapting the way we think about things. If we focus on thinking about things that are more positive, we can actually begin to change our mood and emotional state. If we do this for an extended period of time, we can alter neural pathways and synaptic connections in our brains. This, in turn, can lead to greater mental health.

2. Engagement

Engagement, like positive emotion, is measured subjectively. Engagement involves being actively engaged in what you are doing. Another way to look at engagement is being intentional about being involved and present in life. Ask the following questions and then reflect on your level of engagement:

• Are you absorbed in the task you are involved with?
• Are you present, totally engaged with others or what you are doing?
• Are you practicing being mindful?

Engagement also encompasses learning new things, being interested in life, and the pursuit of being curious or alive to life.

3. Meaning and purpose

Meaning and purpose can be understood as belonging to and serving something you believe is bigger than yourself. Many would agree that what brings meaning to life is connections to other people and relationships; these can often contribute to meaning and purpose in life. Connection with others generally contributes to a sense that life is valuable and worthwhile.

Pursuing endeavors that involve a deep sense of calling or conviction can bring meaning and purpose. For some in the United States, this may mean faith in God. For others, it may mean some other pursuit or cause that is worthwhile.

Meaning and purpose can involve discovering and exploring your strengths, gifts, and talents. Ask yourself questions such as:

• Where are my strengths, gifts, talents directing me?
• Do I have strong convictions about any cause that compels me to action?
• Do I feel a sense of calling to pursue something?
• What life experience do I have that creates opportunities for a greater purpose?
• Is there a group of people, organization, or community that moves me to get involved?

Meaning and purpose can involve discovering and exploring your strengths, gifts, and talents.

4. Accomplishment and achievement

Accomplishment or achievement is often pursued for its own sake. Something deep and rich is found when one pursues something they feel good about and experience a sense of accomplishment or achievement.

Having life goals is important. They add to a greater sense of well-being. They move us forward and are future-directed. Having a mindset of being a lifelong learner can be beneficial. Whether that means pursuing more education, learning new skills, a new language, or something else, these can lead to accomplishment. Ask yourself if there is anything you want to accomplish or achieve, then set out to do it.

5. Positive relationships

Positive relationships in life are one of the hallmarks of well-being. When life is shared with others, a sense of contentment can be found. Most of us are meant to live life out with other people. A marked difference exists, however, in positive versus negative relationships. Pursuing relationships that are life-giving as opposed to those that are not can enhance well-being and lead to greater mental health. Good questions to ask about positive relationships include:

• Do you feel loved?
• Do you feel appreciated?
• Do you feel known?
• Do you feel cared for?
• Do you feel valued?

Take inventory of your relationships. Are there more positive ones or negative? Are there any relationships you want to change or spend less time in? Toxic or negative relationships can take a toll on our well-being. Notice and ask, “Is this relationship life-giving, or do I feel negatively impacted by spending time in the relationship?” It’s okay to limit those relationships that may be more harmful than good for you. Indeed, this may add to a better sense of well-being.

In addition to Dr. Seligman’s research, other factors that can enhance well-being include:

6. Physical health

Exercise and healthy life style habits can contribute to greater well-being. Most people know that regular exercise helps physical and emotional well-being. Cardiovascular exercise releases chemicals in our bodies that can affect our mood. Consult with your physician, then set up an exercise regimen. Just getting outdoors and walking can improve your mood and mental health.

Eating healthy foods can also affect your mood and well-being. Keep an account of what and when you are eating. Are you eating for nourishment and enjoyment or are you eating to comfort yourself (such as emotional or comfort eating)?

7. Leisure

Leisure and fun can be restorative to the soul and great for well-being. Are you listening to your body and resting when you need to? Take time to relax and enjoy life, as both are often restorative to mental health. Where leisure is restorative to the soul, fun is refreshment to the spirit. Laughter is also good medicine. Make sure you are taking time out to have some good old fashion fun.

Although this is not an exhaustive list of ideas for well-being, these are some of the key elements for well-being that contribute to greater mental health. In an age where the pursuit of happiness seems to be at the top of everyone’s list, taking time to reflect on the meaning of well-being for you may just be a better means of improving your happiness and mental health.

If you find yourself struggling to find a sense of well-being, try reaching out to a qualified and compassionate therapist. Talking with a therapist could help you discover new ways to cultivate well-being in your life and clear away roadblocks that may be stopping you from getting there.

Reference:

Seligman, M.E.P. (2011). Flourish: A visionary new understanding of happiness and well-being. New York, NY: Atria.

Wisdom is a trait people often associate with experience. Some people become wise as they age due to the life experience they have gained. Others live through unique or difficult events that make them wise in a way they were not before. If this happens at a young age, it may cause someone to seem “wise beyond their years.”

Therapists are often expected to be wise. Indeed, wisdom may help therapists know how to navigate a number of situations in therapy. Whether you rely on the wisdom of a support network, seek to grow your own wisdom, or both, we hope these quotes give you something new to consider.

Wisdom has been linked to improved mental health. Some experts believe this is because wisdom can increase the likelihood a person will participate in activities that are meaningful to them. This meaning-building can, in turn, strengthen mental health. Wisdom can also lead to feelings of peace and may help people feel more confident about their decisions.  [fat_widget_right]

There are many methods of increasing wisdom. Some people attend yoga sessions or practice meditation. These habits can help people learn to declutter their minds and gain a greater capacity for focus. This may make it easier to cultivate wisdom. Others suggest that pushing personal boundaries is a helpful way to increase wisdom. By breaking out of your comfort zone, you may gain new experience and learn more about yourself. Both of these things can lead to wisdom.

Self-awareness is often considered a cornerstone of wisdom. Talking regularly with a therapist may reveal new insights about the inner self. A therapist can teach people to challenge beliefs they hold about themselves and the world. Therapy may reveal new perspectives that can increase wisdom by allowing someone to see an issue from another point of view. Working through life challenges with the support of a therapist is one way to approach difficult situations with some extra wisdom and consideration. Seeking help does not mean you are not making an effort on your own. It can mean you are drawing from the wisdom of others who can encourage you to face challenges in healthy ways.

Reference:

Webster, J. D., Westerhof, G. J., & Bohlmeijer, E. T. (2014). Wisdom and mental health across the lifespan. The Journals of Gerontology. Series B, Psychological Sciences and Social Sciences, 2(69), 209-218. doi: 10.1093/geronb/gbs121

Sarah Wilson is a journalist, an entrepreneur, and the New York Times bestselling author of I Quit Sugar. Her newest book, First, We Make the Beast Beautiful: A New Journey Through Anxiety, explores anxiety through a variety of angles and lenses.

In her new book, Sarah analyzes research and published works about anxiety and mental health; tells personal stories about her mental health experiences; and shares advice for managing, living with, and accepting anxiety.

Formerly the editor of Cosmopolitan Australia, Sarah regularly blogs about anxiety, minimalism, philosophy, toxin-free living, and anti-consumerism on her website, SarahWilson.com. For the past 8 years, she has traveled the world as a nomad, which gave her the opportunity to meet a variety of people. You can follow Sarah on Facebook, Twitter, and Instagram.

We spoke with Sarah about her creative processes, her own experiences with anxiety and mental health, writing a book about mental health, and more in this GoodTherapy.org exclusive interview.

Why did you choose to focus your latest book on anxiety?

Well, it was almost like I had no choice. I’d been writing all kinds of other books, and I was at a writer’s festival to talk about sugar and health. All of the questions were about anxiety, because I’d been starting to write about it on my blog. My publisher was in the audience, and she said, “Sarah, it’s time you wrote this book.” I also had been researching the topic for years, trying to investigate different ways to manage my own anxiety. Given that I’m a writer and have access to all of these amazing interviews, I felt a responsibility to do it. Also, I was bored of talking about superficial stuff. I figured we’re all craving a deeper conversation about stuff that matters.[amazon_affiliate]

The book is so thoughtfully crafted with synopses of research and published works about mental health as well as your own personal experiences. Can you take us through your process of researching, writing, and arranging this book?

I started out writing it like a normal memoir, and it didn’t seem to reflect what it was like to be inside the mind of a person with intensity and spirit and anxiety. So the way I did it is mini-chapters that dance between memoir, science, quantum physics, philosophy, [and] spirituality. I think that’s the best snapshot of what it’s like to explore and live with the anxious experience. [fat_widget_right]

I have bipolar, and one of the upsides is that when I research something, I go down the rabbit hole and investigate things deeply. The book was like a patchwork of different ideas that follow a thread, but it follows a journey of explaining, layer by layer, how you can land at a place where anxiety is truly beautiful. In fact, the story comes full circle. The very thing that makes you anxious—what anxiety does is it brings you to a resolution of that very thing.

You open the book by explaining you’re not a health professional, but you had several mental health and general health practitioners read your book to ensure the accuracy of the information you share about anxiety and mental health. Why was this important to you, and how did it help you shape the final drafts of the book?

It was important to me because I’m not a scientist, I’m not a health professional, and I needed to make sure what I was saying was responsible and helpful. It was not just to satisfy my own personal need to make sure I got it right, but also so the mental health community felt included in the process. Because the discussion I have, in some ways, criticizes the way we’ve dealt with mental health. I got various people in Australia, the U.S., and the U.K. to read the book and give it “the tick of approval.”

It also meant I could feel confident putting the book out knowing these might be my private musings and research, but I’m also tapping into something bigger. That was a wonderful thing to have behind me when I released the book.

Why do you prefer to write initial drafts by hand? How does this affect your writing process overall?

I’ve always done that, and perhaps that just reflects my age. I did half of a law degree handwriting my essays. I’ve always found that it assists my creative process. I can visualize what the trajectory of the story is going to be. I can grab vast quantities of information at once, whereas scrolling through a computer screen, you just can’t.

When I went through [my research], I found some reasoning behind it. I quote an Australian philosopher who talks about handwriting and walking. They’re two things I promote as great anxiety modulators. The reason is because they go at the same pace as discerning thought, and a big part of anxiety is not being able to piece out your thoughts. I find handwriting to be a healing process, so the writing of the book was quite healing.

How have you managed your anxiety while maintaining your successful writing and journalistic endeavors?

Well, I rattle off statistics about the number of poets with bipolar, and scientists with OCD [obsessions and compulsions], and this kind of thing. I couldn’t find statistics about journalists and writers, but you only have to cast your mind back through history to see how many prominent writers had bipolar, social anxiety, some kind of crippling anxious disorder. Virginia Woolf, Sylvia Plath, Nietzsche, Charles Darwin—you know? It goes hand in hand, and I think the anxious experience is very much about a desire to reach out and communicate with fellow humans. I think we gravitate towards writing and journalism, it’s just what we do.

How did getting diagnosed with Hashimoto’s disease impact how you care for your mental health? Do you have any recommendations for people trying to care for their mental health while coping with a chronic illness?

It’s almost like they do go hand in hand. It’s like, did I develop an autoimmune disease that lead to mental issues, or the other way around? Or are they just symptoms of the same thing? I think it’s all of the above. There’s no point in trying to work out which came first or what’s the cause and effect.

I find that my management of Hashimoto’s and anxiety is pretty much the same. It’s about inflammation, at the end of the day. A lot of people with anxiety will have an inflammatory disease of some sort. I would say 95% of the things I do to manage my anxiety are also required to manage my Hashimoto’s. Eating-wise, it’s cutting out processed foods and sugar, being moderate with alcohol and coffee. It’s about doing gentle exercise, not hardcore gym work—you’ve got to be gentle. It’s about having routines. Limiting the number of choices you’ve got to make. It’s about meditating. And it balances out both. If my anxiety flares, my Hashimoto’s flares, and vice versa.

Why are meditation and focusing on gratitude such important practices for managing and coping with anxiety?

Meditation brings us closer into ourselves. Part of the book is about how a lot of our anxiety, and a lot of contemporary fixes for anxiety, are about reaching outwards. Our entire culture is about that—the answer is out there somewhere else. It’s in a shopping mall, a new holiday, a new boyfriend, or a new car. That reaching out beyond ourselves is actually an intensification of the anxious experience.

What I talk about throughout the book is coming in closer. Meditation is probably the best practice for doing that. Of course, science shows that it calms our thoughts, slows them down, our fight or flight response is balanced out, all of that stuff. But from an almost spiritual point of view, it’s about being able to sit comfortably with ourselves in this lifetime. And I think that’s the most powerful part of those practices. It retrains your brain to be in that state, as opposed to an anxious state.

You describe a variety of your experiences in therapy over the years. What are some ways you can tell a therapist is a good fit for you? Conversely, what tells you a therapist might not be a good fit?

I don’t necessarily [know] the answer because I’m still on that journey myself. Some people say that for people with bipolar, it can take 5 to 7 years to find a therapist who can diagnose and work with you in a way that’s helpful. I think the best advice I can give is to accept that and realize therapy is an ongoing journey.

I am going through the process, and I’m trying to find someone who can truly challenge me. I’ve read about this; I think I know it all; and I need someone who can challenge me. I think if you’re anxious, you can actually over-research these things—I certainly have. And you think you’re pretty smart with all of this. A lot of our practices, obsessive-compulsive behavior being a prime example, are about trying to protect ourselves from anyone trying to challenge us. It’s like “I’ve got it all under control, go away.” I think you need to find a therapist who can call you [out]. I don’t have advice other than, it’s really normal to struggle and to have your own processes for finding a good therapist.

What are some ways people can help support friends, family, and loved ones in their lives that are affected by anxiety and other mental health conditions?

The book was like a patchwork of different ideas that follow a thread, but it follows a journey of explaining, layer by layer, how you can land at a place where anxiety is truly beautiful.

This has been a surprising part of writing the book—that when it came out, so many people who don’t have anxiety but know someone who does read it and got a lot out of it. I love that they wanted to understand their loved one better. There’re two good techniques I’ve shared with people. One is to understand that often, an anxious person looks like we’re trying to control the people around us. What I say to non-anxious people is, try to understand we’re not trying to control you, we’re trying to control the circumstances that can be a trigger to our anxiety so we don’t ruin the picnic, the dinner party, or our night on the couch watching a movie. When I’ve said that, there’s less defensiveness, and there’s a lot of support and understanding.

The other is helpful—a lot of my friends and family are starting to do this for me, and I’m grateful for it. When you’re anxious, you can’t make decisions, and when you have to make too many decisions, it can make you anxious. It’s because the same part of the brain modulates both behaviors. A lot of panic attacks are about not being able to decide on something, and just being in a state of numb terror. What I say is, if you know somebody who is anxious, and they’re a bit fretty and uncomfortable, make the decisions for them. Don’t say, “What can I do for you?” or “Should we go see this movie?” Say, “Alright, we’re going to have pasta, and then we’re going to see a movie, I’ve booked the tickets for 8:30.” That is probably one of the best things you can do because you feel safe, there’s no decisions to be made, you find yourself correcting your anxious spiral, and you end up having a great night.

How has writing this book helped you understand and manage your own anxiety and mental health in general?

It’s been the most wonderful form of therapy in a way, because it’s forced me to look in the mirror. When I’ve written a book, I’ve had to do the work for my readers and go down a layer deeper, and then another layer deeper. It got me pretty real about it all. Also, it’s a bit like writing a book about not eating sugar—I can’t walk down the street eating a Mars bar. It keeps you vigilant. As I say in the book, vigilance is important. It’s all about the journey, there’s no magic quick fix.

But more importantly, it’s made me feel less lonely. I wanted to have conversations with people, to connect in a better way, and certainly the book has done that. It’s made me feel like there’s people out there with the same condition. That just emphasizes the whole premise of my book, which is, you know what? There is a purpose to this. There’s a reason why we have anxiety. And even if it’s to bring us closer to each other, that’s a pretty good reason.

It is not uncommon to feel anxious or to have anxiety. If you often feel this way, you can reach out to a compassionate counselor.

Stop Stigma: Inspiring Quotes About Mental Health

May 12, 2018 • By GoodTherapy Staff

This Mental Health Awareness Month, GoodTherapy seeks to emphasize that mental health is a human experience. Symptoms and circumstances of mental health concerns come in nearly unlimited variation. But they are, above all, a normal part of being alive. We must care for not only our bodies, but also our emotions and thoughts.

We have gathered here a selection of quotes about mental health. These are encouraging words about overcoming obstacles, seeking help, and stopping shame. You can share any of these images on your social media profiles or download them for your own use. To help spread awareness this mental health month, you can use the hashtags #MHAM2019 and #4Mind4Body.

Like GoodTherapy.org on Facebook or follow us on Pinterest and Instagram for more!

“Many survivors insist they’re not courageous: ‘If I were courageous I would have stopped the abuse.’ ‘If I were courageous, I wouldn’t be scared’… Most of us have it mixed up. You don’t start with courage and then face fear. You become courageous because you face your fear.” ― Laura Davis

“I keep moving ahead, as always, knowing deep down inside that I am a good person and that I am worthy of a good life.” ― Jonathan Harnisch

“There is hope, even when your brain tells you there isn’t.” — John Green

“Sometimes you climb out of bed in the morning and you think, I’m not going to make it, but you laugh inside—remembering all the times you’ve felt that way.” — Charles Bukowski

“Deep breathing is our nervous system’s love language.” — Dr. Lauren Fogel Mersy

“It is not the bruises on the body that hurt. It is the wounds of the heart and the scars on the mind.” — Aisha Mirza

Change what you can, manage what you can’t. — Raymond McCauley

“Mental health…is not a destination, but a process. It’s about how you drive, not where you’re going.” — Noam Shpancer, PhD

“You are the one thing in this world, above all other things, that you must never give up on. When I was in middle school, I was struggling with severe anxiety and depression and the help and support I received from my family and a therapist saved my life. Asking for help is the first step. You are more precious to this world than you’ll ever know.” — Lili Reinhart

Quotes About Positive Mental Health to Give You Strength

“Increasing the strength of our minds is the only way to reduce the difficulty of life.” ― Mokokoma Mokhonoana

“In the middle of winter I at last discovered that there was in me an invincible summer.” — Albert Camus

“Not until we are lost do we begin to understand ourselves.” ― Henry David Thoreau

“There is a crack in everything, that’s how the light gets in” ― Leonard Cohen

“It is during our darkest moments that we must focus to see the light.” — Aristotle

“Out of suffering have emerged the strongest souls, the most massive characters are seared with scars.”

— Khalil Gibran

“Your present circumstances don’t determine where you can go, they merely determine where you start.”

— Nido Qubein

“I am not afraid of storms for I am learning how to sail my ship.” — Amy March, from Little Women

“Promise me you’ll always remember — you’re braver than you believe, and stronger than you seem, and smarter than you think.” — Christopher Robin from Winnie the Pooh

“I am bent, but not broken. I am scarred, but not disfigured. I am sad, but not hopeless. I am tired, but not powerless. I am angry, but not bitter. I am depressed, but not giving up.” — Anonymous

Mental Health Quotes from Celebrities

“I understand your pain. Trust me, I do. I’ve seen people go from the darkest moments in their lives to living a happy, fulfilling life. You can do it too. I believe in you. You are not a burden. You will never be a burden.” — Sophie Turner

“Mental health is something that we all need to talk about, and we need to take the stigma away from it. So let’s raise the awareness. Let’s let everybody know it’s OK to have a mental illness and addiction problem.” — Demi Lovato

If you have been brutally broken but still have the courage to be gentle to other living beings, then you’re a badass with a heart of an angel. — Keanu Reeves

I found that with depression, one of the most important things you could realize is that you’re not alone. You’re not the first to go through it; you’re not going to be the last to go through it. — Dwayne Johnson (The Rock)

“Anyone can be affected, despite their level of success or their place on the food chain. In fact, there is a good chance you know someone who is struggling with it since nearly 20% of American adults face some form of mental illness in their lifetime. So why aren’t we talking about it?” — Kristen Bell

“I go to therapy. It’s just one of the most important things — to get to know yourself. Not saying everyone in the world has to do it, but I do think that it’s helped me understand myself and my childhood a lot better.” In a conversation about her Bipolar Disorder battle.- Selena Gomez

“There is a lot of shame attached to mental illness, but it’s important that you know that there is hope and a chance for recovery.”-Lady Gaga

“If my revelation of having bipolar II has encouraged one person to seek help, then it is worth it. There is no need to suffer silently and there is no shame in seeking help. –Catherine Zeta-Jones

“I was with someone recently who asked: ‘Well, don’t you think that if you do too much therapy it will take away your artistic process?’ And I told them: ‘The biggest lie that we’ve ever been sold is that we as artists have to stay in pain to create.’” — Katy Perry

Quotes About Depression

“Depression weighs you down like a rock in a river. You don’t stand a chance. You can fight and pray and hope you have the strength to swim, but sometimes, you have to let yourself sink. Because you’ll never know true happiness until someone or something pulls you back out of that river — and you’ll never believe it until you realize it was you, yourself who saved you.” ― Alysha Speer

“You say you’re ‘depressed’ – all I see is resilience. You are allowed to feel messed up and inside out. It doesn’t mean you’re defective – it just means you’re human.” ― David Mitchell, Cloud Atlas

“Mental pain is less dramatic than physical pain, but it is more common and also more hard to bear. The frequent attempt to conceal mental pain increases the burden: it is easier to say, ‘My tooth is aching’ than to say, ‘My heart is broken.’ ― C.S. Lewis, The Problem of Pain

“Others imply that they know what it is like to be depressed because they have gone through a divorce, lost a job, or broken up with someone. But these experiences carry with them feelings. Depression, instead, is flat, hollow, and unendurable. It is also tiresome. People cannot abide being around you when you are depressed. They might think that they ought to, and they might even try, but you know and they know that you are tedious beyond belief: you are irritable and paranoid and humorless and lifeless and critical and demanding and no reassurance is ever enough. You’re frightened, and you’re frightening, and you’re ‘not at all like yourself but will be soon,’ but you know you won’t.” ― Kay Redfield Jamison

“The strongest people are not those who show strength in front of the world but those who fight and win battles that others do not know anything about.” — Jonathan Harnisch

“Depression, suffering and anger are all part of being human.” – Janet Fitch

“I didn’t want my picture taken because I was going to cry. I didn’t know why I was going to cry, but I knew that if anybody spoke to me or looked at me too closely the tears would fly out of my eyes and the sobs would fly out of my throat and I’d cry for a week. I could feel the tears brimming and sloshing in me like water in a glass that is unsteady and too full.” ― Sylvia Plath

“I need one of those long hugs where you kinda forget whatever else is happening around you for minute.” — Marilyn Monroe

“So many people look at [my depression] as me being ungrateful, but that is not it — I can’t help it. There’s not much that I’m closed off about, and the universe gave me all that so I could help people feel like they don’t have to be something they’re not or feel like they have to fake happy. There’s nothing worse than being fake happy.” — Miley Cyrus

“The pain of severe depression is quite unimaginable to those who have not suffered it, and it kills in many instances because its anguish can no longer be borne. The prevention of many suicides will continue to be hindered until there is a general awareness of the nature of this pain.” ― William Styron

Quotes About Anxiety

“My anxiety doesn’t come from thinking about the future but from wanting to control it.” — Hugh Prather

“No need to hurry. No need to sparkle. No need to be anybody but oneself.” —Virginia Woolf

“There is only one way to happiness and that is to cease worrying about things which are beyond the power of our will.” —Epictetus

“Anxiety does not empty tomorrow of its sorrows, but only empties today of its strength.” — Charles Spurgeon

“Worrying is carrying tomorrow’s load with today’s strength-carrying two days at once. Worrying doesn’t empty tomorrow of its sorrow, it empties today of its strength.” – Corrie Ten Boom

“Anxiety does not empty tomorrow of its sorrows, but only empties today of its strength.” —Charles Spurgeon

“Anxiety is the dizziness of freedom.” ―Soren Kierkegaard

“Nothing diminishes anxiety faster than action.” — Walter Anderson

“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.” — Thich Nhat Hanh

“You don’t have to control your thoughts; you just have to stop letting them control you.” —Dan Millman

Mental Health Quotes About Self-Care and Taking Care of Your Mind

“Every one of us needs to show how much we care for each other and, in the process, care for ourselves.” — Princess Diana

“The secret of getting ahead is getting started. The secret to getting started is breaking your overwhelming tasks into small manageable tasks, and then starting on the first one.” — Mark Twain

“Self-care is how you take your power back.” — Lalah Delia

“Self-care is one of the active ways that I love myself. When you can and as you can, in ways that feel loving, make time and space for yourself.”

— Tracee Ellis Ross

“Self-care is so much more than a beauty regimen or an external thing you do. It has to start within your heart to know what you need to navigate your life. A pedicure doesn’t last, but meditating every day does.”

— Carrie Anne Moss

“To accept ourselves as we are means to value our imperfections as much as our perfections.” — Sandra Bierig

“Loving yourself isn’t vanity. It’s sanity.” — Katrina Mayer

“With every act of self-care your authentic self gets stronger, and the critical, fearful mind gets weaker. Every act of self-care is a powerful declaration: I am on my side, I am on my side, each day I am more and more on my own side.”

— Susan Weiss Berry

“Beauty begins the moment you decide to be yourself.” — Coco Chanel

“It’s okay to take time for yourself. We give so much of ourselves to others, and we need to be fueled both physically and mentally. If we are in balance, it helps us in all our interactions.”

— Faith Hill

Reminders That This Too Shall Pass

“We need never be hopeless, because we can never be irreparably broken.” — John Green

“You’re going to go through tough times – that’s life. But I say, ‘Nothing happens to you, it happens for you.’ See the positive in negative events. “- Joel Osteen

“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor. — Thich Nhat Hanh

“There is no standard normal. Normal is subjective. There are seven billion versions of normal on this planet. — Matt Haig, Reasons to Stay Alive

“I will love the light for it shows me the way, yet I will endure the darkness because it shows me the stars.” — Og Mandino

“This is the ending. Now not day only shall be beloved, but night too shall be beautiful and blessed and all its fear pass away.”- J. R. R. Tolkien

“I learned there are troubles of more than one kind. Some come from ahead, others come from behind. But I’ve bought a big bat. I’m all ready, you see. Now my troubles are going to have trouble with me.” – Dr. Seuss

“Our greatest glory is not in never falling, but in rising whenever we fall.” – Confucius

Many people find themselves personally involved with the topic of mental health. We may be affected when a loved one experiences a mental health issue. Knowing what to say, how to act, or what we can do to help is not always clear. Other times, we might be the one who is struggling. Anxiety, depression, trauma—these conditions and others have affected billions around the world and throughout history.

Talking about mental health can give us freedom to seek help, find people who can relate, and move toward well-being. Let’s continue the conversation about mental health. Together, we can work to stop the stigma surrounding issues many of us face!

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