Would you tell a friend who’s broken their leg to just walk it off?
Would you tell a friend who’s depressed to just snap out of it?
If you answered No to both questions, you’re right.
Although we’ve come a long way in understanding mental illness, many people still often view a mental health illness as being different from other illnesses, when the truth is, they are as real as any physical or chronic illnesses, like broken legs or heart problems. They require medical care, support, and tools to allow healing to occur, as well as some understanding and accommodation for the challenges the patient is experiencing.
May is Mental Health Awareness month, and a perfect time to bust some myths and drop some tips on the actions that are in our control to improve our ability to better manage our mental health.
Types of Mental Health Illness
Our emotional, psychological, and social well-being, or our mental health, influences how we feel, think, and behave. A mental health disorder causes disturbances in these aspects of our health and, for some, the debilitating symptoms can make even the basic tasks — like taking a shower and getting dressed — too much to bear.
Mental health disorders are more common than you might think — 1 in 5 Americans struggles every year with symptoms that disrupt every aspect of their personal, work, and social lives. The two most commonly experienced disorders in the U.S. are anxiety and depression; others include:
Genetics, environment, and lifestyle choices play a role in whether someone develops a mental health illness. For example, it could stem from a prolonged stressful home/work life or traumatic event, the brain’s structure and biochemical makeup, or nutrient deficiencies in the body.
But no matter its cause, it’s important to remember that people don’t choose to have a mental illness, and receiving a diagnosis doesn’t mean they’re broken, did something wrong, or are a failure. In fact, battling the invisible adversaries of a mental illness every day requires a great amount of courage, and seeking help is a sign of strength, not of weakness.
Common Signs and Symptoms
Although no medical test can accurately diagnose mental illness, health professionals can use the American Psychiatric Association’s Diagnostic and Statistical Manual of Mental Disorders to assess symptoms and make a diagnosis so an optimal treatment plan can be developed.
Each illness has its own symptoms, but here are some common ones:
Treatment Options
Treatments for mental health illnesses vary, and not every illness has a treatment, but common options include a combination of medication, therapy, social support, education, and lifestyle changes.
Antidepressants are the main go-to for treating mental health illnesses, and while they are often effective, they can be expensive and cause negative side effects, from blurred vision and nausea to insomnia and weight gain.
Psychiatrist Gonzalo Laje, MD, MHSc, FAPA, Washington Behavioral Medicine Associates, argued that the most effective treatment strategy also considers the broader health picture of the patient: does she have good sleep habits; does he eat a healthful, varied diet; do they exercise, and how often; what is his body weight and overall health level; and does she have sufficient amounts of essential vitamins and minerals.
Numerous studies suggest that we can influence the quality of our mental health and possibly manage our symptoms of certain mental illnesses, such as depression, through simple lifestyle changes such as diet, exercise, social connections, and mindful practices. Here are a few lifestyle choices to consider.
You Are What You Eat
What you eat and drink has an effect on how you feel and think, so the first lifestyle aspect that you can lean on to improve your mental health is eating a diverse and well-balanced diet, and limiting alcohol and caffeine consumption. Food options specifically shown to provide mood-boosting benefits include:
For other tips, see the SENS Solution Wellness Program blog about Diet.
To Fast or Not to Fast
While some research indicates that fasting can improve moods, increase vitality, decrease irritability, lower stress, and reduce depression and anxiety symptoms, other studies suggest the opposite — that it can increase depression, anxiety, anger, and irritability.
Clifford Feldman, MD, psychiatrist and medical director, said that fasting can have “a variety of effects on mental health, depending on the length of the fast, the frequency of fasting, and an individual’s overall health and lifestyle.”
Oula Health Chief Medical Officer and Obstetrician Ila Dayananda, MD, MPH, agreed, adding that shorter fasting periods “may improve mental clarity and focus for some individuals,” while “prolonged or extreme fasting may contribute to mood disturbances and cognitive impairments.”
Overall, there doesn’t seem to be enough solid evidence to support fasting as a treatment for mental health disorders. So, before you start a fasting routine, speak with your doctor.
Exercise Is Medication
Research shows that regular physical activity can help prevent and treat depression, and improve mood and quality of life. Health experts recognize that it can be hard to force yourself to exercise when you’re coming from a place of low energy, low mood, and low motivation, so their suggestion is to start slow.
“If you feel all you can do is sit, then do it at a mall or a park,” said Tony Byler, MD. “Go somewhere where there’s noise, light, and people. If you can do more than sit, that’s even better.”
Sam Eaton, founder of Recklessly Alive, also advises that patients put as much importance on exercising as they do on taking their medication, and to not miss a day. “Try 10 minutes [of exercise]. You may want to keep going once you’ve started. If you don’t, give yourself a high five and move on with your day.”
Also, exercise outside when you can. Spending time in nature is a good way to relax, recharge, and get some mood-boosting sunlight, and you can do it alone or with someone.
For other tips, see the SENS Solution Wellness Program blog about Exercise.
Practices include having a relaxing bedtime routine; going to bed at the same time each night, and waking at the same time each morning; ensuring your bedroom is optimized for sleep; and turning off your technology devices (e.g., TV, phone) a couple hours before bed and exiling them from your bedroom.
Another tip? Get some sun! Light plays a role in regulating sleep cycles and circadian rhythms, so spend time outside every day, even when your symptoms are tempting you to hide inside the house.
For other tips, see the blog about Sleep.
Become More Aware
Associate psychotherapist Melanie Palmietto and other health experts believe that mindfulness-based practices like meditation and yoga “have a range of beneficial effects such as lowering stress levels, elevating our moods, and helping us become more aware of our thoughts and reactions.”
Palmietto advises her patients to do breathing exercises every day for five minutes whenever they feel sad, frustrated, angry, depressed, or low energy, adding that it helps decrease worried thoughts, improve mood, and manage stress.
Consider Taking Supplements/Vitamins
Certain supplements have been shown to be useful in treating mental health conditions such as depression, ADHD, and bipolar disorder, and improving moods. They include Omega-3 fatty acids (present in fish, fish oil supplements, and nuts, particularly walnuts), vitamin D (from certain foods like milk, yogurt, and mushrooms; and sun exposure) and St. John’s Wart.
While these supplements can be good options, some may cause side effects or drug interactions, so talk to your doctor before taking them.
Energize Your Social Life
Being socially connected with other people can relieve stress, anxiety, and sadness, while lack of social connection poses risks to mental health. It can be hard to make and maintain relationships when you’re drowning in symptoms of a mental health illness, but withdrawing only exacerbates feelings of isolation, loneliness, and sadness.
Even if you don’t feel like being social, getting out of the house and spending time with people who care about you and understand what you’re experiencing can help you feel better. If you’re not ready to see them in person, reach out by text, email, or phone.
You also might develop a list of things you’d like to do — like joining a hiking group, volunteering at a non-profit, or learning to paint — then work your way through the list one at a time. You might find something that sparks your interest and joy.
Many people today rely on social media for social connection. While this type of connection has benefits, more and more studies are finding that it can have a detrimental effect on the psychological health of its users, especially females, causing them to experience increased levels of anxiety and depression.
Have More Orgasms
Orgasms, or specifically the neurochemicals released by the brain during orgasm, are good for your mental and physical health. The benefits include better sleep, less anxiety, improved mood, greater intimacy, and better physical health.
Dr. Alyssa Dweck, MS, MD, FACOG, and sexual and reproductive health expert, said, “Orgasm provides increases and a release in dopamine, oxytocin, and endorphins in the brain.” She added that the benefits of orgasms are the same whether they occur alone or with another person.
Professional Help Is Available
One of the quickest and easiest ways to determine whether you’re experiencing symptoms of a mental health condition is taking an online mental health test.
If your results indicate you’re experiencing symptoms of a mental illness, reach out to your doctor or SENS Solution health coach to find the best approach for further assessing your symptoms.
If you know someone who needs help, keep in mind that your support can make a huge difference. Kindness, understanding, and a willingness to listen can provide the comfort and solace they need most. You don’t need to fix their problems; just be there.
Recovery is possible for many people with mental health illnesses, and with the right treatment and support they can lead productive, fulfilling lives.
Mental Health Awareness Month
Since its inception in 1949, Mental Health Awareness Month, celebrated in May, has been a cornerstone of addressing the challenges faced by millions of Americans living with mental health conditions. This national movement is dedicated to eradicating stigma, extending support, fostering public education, and advocating for policies that prioritize the well-being of individuals and families affected by mental illness. For more information and resources, visit the NAMI website.
References
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NAMI, Warning Signs and Symptoms, https://www.nami.org/about-mental-illness/warning-signs-and-symptoms/
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webmd, Foods High in Vitamin D, https://www.webmd.com/diet/foods-high-in-vitamin-d
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