Mental Health America Blog

Navigating Holiday Stress for Parents: 5 Learnings From Mental Health America and Arizona State University's Parenting Webinar

MHassan — Thu, 19 Dec 2024 18:38:17 +0000

Navigating Holiday Stress for Parents: 5 Learnings From Mental Health America and Arizona State University's Parenting Webinar

MHassan Thu, 12/19/2024 - 13:38

December 19, 2024

Written by Jackie Zimmermann, Manager of Public Education Partnerships and E-Learning

Content from MHA and ASU's webinar: I Don't Know How to Care for Myself in Stressful Times featuring Dr. Ruben Parra-Cardona, Bethany Younkers, Dr. Ariana Hoet

The holiday season is often marketed as a time of joy and togetherness. Still, for many parents, it can quickly become overwhelming. The pressure to make everything perfect, manage endless tasks, and juggle family dynamics can take a toll on mental health. Prioritizing self-care, setting healthy boundaries, and tapping into your support system can help you navigate the season with more balance and less stress. Here are five learnings to help you do this from MHA and ASU's webinar, "I don't know how to care for myself in stressful times." After all, creating moments of joy doesn't require perfection—it just takes presence and intention.

Identify your values and priorities and set boundaries accordingly.
It can be easy to fall into the mindset that we must do everything during the holidays, and quickly, you are saying yes too much. Dr. Ruben advised you to take a moment to recognize your values and priorities during the holiday season. Once you have a clear vision, set your boundaries and stick to them. That could mean spending more time together as a family instead of overcommitting to outside activities or saying yes to a half-day event instead of a full day. When you realize by saying "no" to something, you are making space for what you value most, it takes away some of the guilt you may feel. Reframe boundaries as saying "yes" to things you value.
Reframe the way you think of self-care.
Shift the way you think of self-care from self-indulgence to self-preservation. Often, parents feel as though they must prioritize themselves last to ensure everyone else is taken care of. When we reframe the way we think about self-care, we can identify how it is a necessity to maintain our physical and mental health.

Self-care doesn't have to be this big, expensive thing. It's caring for our needs and providing nourishment, rest, and energy to your mind and body. That looks different for everyone! Try not to fall into the thinking trap that self-care is costly, like getting your nails done or going to the spa. Getting caught up in what self-care "should" look like is easy.

Some examples of self-care practices include:
- Finding a moment to take some deep breaths and re-regulate your nervous system
- Asking your support system for help:an someone watch the kids while I go out and shop?
- Finding time for movement that feels good for your body - even if it's 5-10 minutes of stretching or walking
- Saying no to a holiday event if you need the time and space
Welcome - and ask for help from your support system.
Instead of parenting by yourself, parent with your village. You are not alone–and it's okay to ask for help. Likely, others in your life are feeling the same overwhelm. Consider reaching out to friends, neighbors, or community members to co-care for each other. Maybe that means a different family hosts kids for dinner once a month so the other parents can have a night for themselves. Or you rotate through drop-off and pick-up, so you can do it with others. Find a shared community if you can to support each other, especially during busy times like the holidays.

Dr. Ruben shared the importance of creating a lifestyle that builds protective factors so that when things hit us, they bounce off a little more easily, which can really help. Recognizing that can be hard for many people, but that is where your community can come in for support.

The holidays may also bring up feelings of grief and sadness, especially if some of your loved ones are no longer with you to celebrate. Having a support system can help provide comfort during challenging times of grief.
Find ways to embed joy in your routines.
When you have so much on your plate, the little things like washing dishes or doing laundry can seem exhausting. Bethany shared that these are activities in her weekly routine, and she has tried to create moments of joy with her daughter. Invite your children to help dry while you wash or fold laundry together. Put on some fun music and try to make a moment where you bring joy into the mundane.

Many parents experience guilt when they are not around their children enough, especially working parents who have limited hours together. Dr. Ariana shared her approach to managing stress and guilt as a working parent, emphasizing the value of being present and intentional with her children during daily activities. This is similar to Bethany's approach of finding activities you are already doing to invite joy and quality time into your day.
Leave comparison at the door.
It's easy to compare yourself to others, especially with social media's highlight reel—only showing what seems to be the best parts of everyone's lives. During the holidays, this can be heightened by the stress of buying gifts, participating in all the activities, and traveling to see family. These things can add additional emotional stress and financial strain on families.

Dr. Ruben discussed the importance of deconstructing societal narratives about parenting and how these narratives can be oppressive. He emphasized the need to focus on what one can do with one's resources rather than comparing one's actions to those of others.

Some of the best memories and moments you can provide your family are quality times together—ones where you are fully present, even for a short time. Dr. Ruben shared that his favorite activities are popping popcorn with his family and enjoying a movie together at home. Finding ways to create joy and happiness in your homes without adding financial stress.

By focusing on what truly matters—setting boundaries, prioritizing self-care, leaning on your support system, and embracing the simple joys—you can create a season that's meaningful and enjoyable for you and your family. Remind yourself that it's not about perfection but about being present and intentional with the time and resources you have. Take a deep breath, let go of comparison, and give yourself grace this holiday season.

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Neuroprogression: What it is and why you should know about it

MHA Admin — Fri, 13 Dec 2024 21:32:37 +0000

Neuroprogression: What it is and why you should know about it

MHA Admin Fri, 12/13/2024 - 16:32

December 16, 2024

by Shivani Kapadia, PharmD, Medical Director of Global Medical Affairs, Neuropsychiatry, Otsuka Pharmaceutical Development & Commercialization, Inc (OPDC); and Sara Asif Spencer, PharmD, MS, BCGP, Medical Science Liaison, Neuropsychiatry, OPDC

This post was sponsored and developed by Otsuka Pharmaceutical Development & Commercialization, Inc.

Physical, behavioral, and emotional changes may signal an underlying mental health condition.⁴ Examples of signs and symptoms that may indicate a mental health condition include changes in eating and sleep habits, irritability, and physical ailments without cause.⁴ Just as with a physical health condition, a mental health condition can start off as mild and worsen over time; therefore, it is very important not to ignore these signs and symptoms.^4,5

Neuroprogression relates to a series of biological processes that contribute to gradual worsening, relapse, and recurrence of mental health conditions.⁶ Neuroprogression has interconnected mechanisms, with physiological, neurochemical, immunological, and genetic factors playing a role.⁶ The result is structural and functional changes in multiple systems, specifically in the nervous, immune, and metabolic systems.⁶

Stress is associated with worse health outcomes for both physical and mental health and can exacerbate underlying or existing conditions.¹² Mental health conditions are correlated with both physical and psychological stress, which leads to systemic inflammation, including neuroinflammation.^6,13 Prolonged inflammation can lead to structural and chemical changes in the brain associated with neuroprogression. These changes could be irreversible if left untreated and can lead to worse clinical outcomes.⁶

Longer and increased episodes of mental health conditions may accelerate neuroprogression and lead to further cognitive and physical decline.^1,2,7,14,15 The sooner an individual recognizes symptoms of a possible mental health condition and seeks help, the sooner they could slow neuroprogression.¹⁶ For many mental health conditions, early intervention can lead to a greater likelihood of better outcomes.¹⁷ Timely intervention can help reduce disease burden and health care costs and improve quality of life both for those with the mental health condition and for their loved ones.¹⁷

Screening is a quick way to check for the symptoms of mental health conditions.^18,19 Mental health screening is recommended for everyone starting at age 8 years and can lead to early intervention.^20-23 Primary care physicians and mental health professionals can provide screenings.¹⁸ There are also online, free, confidential, and scientifically validated mental health screening tools that can help you determine whether you are experiencing symptoms of a mental health condition.¹⁹

Even with similar symptoms and the same diagnosis, each individual has a different mental health journey.²⁴ Finding the right therapy might take time; the earlier a patient seeks therapy, the sooner they can potentially benefit from treatment.^7,25 Remember that in many cases without proper treatment, neuroprogression may go unchecked, can worsen symptoms, and may make recovery more difficult.⁶

Shivani Kapadia, PharmD, is the medical director of global medical affairs, neuropsychiatry, at Otsuka Pharmaceutical Development & Commercialization, Inc (OPDC). She received her doctor of pharmacy degree from St. John’s University in Queens, New York.

Sara Asif Spencer, PharmD, MS, BCGP, is a medical science liaison, neuropsychiatry, at OPDC. She received her doctor of pharmacy degree from Albany College of Pharmacy in Albany, New York.

The views and opinions expressed in this blog solely belong to the author, and external content does not necessarily reflect the views of Mental Health America.

References

Berk M. Neuroprogression: pathways to progressive brain changes in bipolar disorder. Int J Neuropsychopharmacol. 2009;12(4):441-445. doi:10.1017/S1461145708009498
Lieberman JA, Perkins D, Belger A, et al. The early stages of schizophrenia: speculations on pathogenesis, pathophysiology, and therapeutic approaches [published correction appears in Biol Psychiatry. 2002;51(4):346]. Biol Psychiatry. 2001;50(11):884-897. doi:10.1016/s0006-3223(01)01303-8
Kanter JW, Busch AM, Weeks CE, Landes SJ. The nature of clinical depression: symptoms, syndromes, and behavior analysis. Behav Anal. 2008;31(1):1-21. doi:10.1007/BF03392158
American Psychiatric Association. Warning signs of mental illness. Accessed July 15, 2024. https://www.psychiatry.org/patients-families/warning-signs-of-mental-illness
Mental Health America. Is mental illness physical or mental? Accessed July 19, 2024. https://screening.mhanational.org/content/mental-illness-physical-or-mental/
Halaris A, Leonard BE. Unraveling the complex interplay of immunometabolic systems that contribute to the neuroprogression of psychiatric disorders. Neurol Psychiatry Brain Res. 2019;32:111-121. doi:10.1016/j.npbr.2019.05.005
Post RM, Fleming J, Kapczinski F. Neurobiological correlates of illness progression in the recurrent affective disorders. J Psychiatr Res. 2012;46(5):561-573. doi:10.1016/j.jpsychires.2012.02.004
Fond G, Lançon C, Korchia T, Auquier P, Boyer L. The role of inflammation in the treatment of schizophrenia. Front Psychiatry. 2020;11:160. doi:10.3389/fpsyt.2020.00160
Lee DH, Lee JY, Hong DY, et al. Neuroinflammation in post-traumatic stress disorder. Biomedicines. 2022;10(5):953. doi:10.3390/biomedicines10050953
Hassamal S. Chronic stress, neuroinflammation, and depression: an overview of pathophysiological mechanisms and emerging anti-inflammatories. Front Psychiatry. 2023;14:1130989. doi:10.3389/fpsyt.2023.1130989
Calcia MA, Bonsall DR, Bloomfield PS, Selvaraj S, Barichello T, Howes OD. Stress and neuroinflammation: a systematic review of the effects of stress on microglia and the implications for mental illness. Psychopharmacology (Berl). 2016;233(9)1637-1650. doi:/10.1007/s00213-016-4218-9
Schneiderman N, Ironson G, Siegel SD. Stress and health: psychological, behavioral, and biological determinants. Annu Rev Clin Psychol. 2005;1:607-628. doi:10.1146/annurev.clinpsy.1.102803.144141
Davis MT, Holmes SE, Pietrzak RH, Esterlis I. Neurobiology of chronic stress-related psychiatric disorders: evidence from molecular imaging studies. Chronic Stress (Thousand Oaks). 2017;1:2470547017710916. doi:10.1177/2470547017710916
Wertz J, Caspi A, Ambler A, et al. Association of history of psychopathology with accelerated aging at midlife [published correction appears in JAMA Psychiatry. 2021;78(5):569. doi:10.1001/jamapsychiatry.2021.0268]. JAMA Psychiatry. 2021;78(5):530-539. doi:10.1001/jamapsychiatry.2020.4626
Ruiz NAL, Del Ángel DS, Olguín HJ, Silva ML. Neuroprogression: the hidden mechanism of depression. Neuropsychiatr Dis Treat. 2018;14:2837-2845. doi:10.2147/NDT.S177973
Correll CU, Galling B, Pawar A, et al. Comparison of early intervention services vs treatment as usual for early-phase psychosis: a systematic review, meta-analysis, and meta-regression. JAMA Psychiatry. 2018;75(6):555-565. doi:10.1001/jamapsychiatry.2018.0623
Singh V, Kumar A, Gupta S. Mental health prevention and promotion—a narrative review. Front Psychiatry. 2022;13:898009. doi:10.3389/fpsyt.2022.898009
American Academy of Family Physicians. Mental and behavioral health care services by family physicians (position paper). Accessed July 17, 2024. https://www.aafp.org/about/policies/all/mental-health-services.html
Mental Health America. About MHA Screening. Accessed July 17, 2024. https://mhanational.org/cri/screening
US Preventive Services Task Force. Screening for anxiety in children and adolescents: US Preventive Services Task Force recommendation statement. JAMA. 2022;328(14):1438-1444. doi:10.1001/jama.2022.16936
US Preventive Services Task Force. Screening for depression and suicide risk in children and adolescents: US Preventive Services Task Force recommendation statement. JAMA. 2022;328(15):1534-1542. doi:10.1001/jama.2022.16946
US Preventive Services Task Force. Screening for anxiety disorders in adults: US Preventive Services Task Force recommendation statement. JAMA. 2023;329(24):2163-2170. doi:10.1001/jama.2023.9301
US Preventive Services Task Force. Screening for depression and suicide risk in adults: US Preventive Services Task Force recommendation statement. JAMA. 2023;329(23):2057-2067. doi:10.1001/jama.2023.9297
Mental Health America. Mental health treatments. Accessed July 17, 2024. https://mhanational.org/mental-health-treatments
Mental Health America. Finding the right clinical mental health care for you. Accessed July 17, 2024. https://www.mhanational.org/finding-right-mental-health-care-you

11 Ways to Support Youth this Holiday Season

MHA Admin — Mon, 09 Dec 2024 17:48:06 +0000

11 Ways to Support Youth this Holiday Season

MHA Admin Mon, 12/09/2024 - 12:48

December 09, 2024

by Erin K Risner, Senior Director, Marketing & Communications, Camp Fire National Headquarters

What does the holiday season mean for you? For many, it may bring both immense stress and joy. Gatherings can highlight family tensions, disrupt sleep and routines, and normal sources of support aren’t as readily available; this may amplify the mental health struggles youth are already experiencing.

So what’s a caring adult to do? Here are 11 ideas, based on the Search Institute’s framework for positive developmental relationships:

1. Be warm and intentional: Don’t forget to individually greet kids at your next holiday get-together. Make sure they know they are welcome and that you’re happy to see them, not just their accompanying adults.

2. Include me: Include kids and teens as you’re building your holiday schedule. What gatherings, activities, or traditions mean the most to them? What are their priorities for the season? Give them a say in the decisions that affect them.

3. Respect me: If you’re getting resistance to a particular holiday tradition or gathering, stop and ask why. Listen to understand. Even if you ultimately ask for their participation, try to clearly understand their concerns first and come to a fair solution.

4. Encourage: Specific compliments go a long way. Look for opportunities to recognize a young person’s unique point of view, persistence, or character.

5. Let me lead: Consider asking the kids and teens in your family if they’d like to lead a holiday activity traditionally headed up by an adult. What would change if the kids took over? Or how can you create a new holiday tradition with the young people in your life?

6. Expect my best: Experts agree that the holidays are a good time to let the small stuff go. But when it comes to the big things — your community’s shared values, for example — keep standards high for yourself and young people.

7. Stretch: Help a young person work on a robotics project after a holiday dinner, gift a book one reading level up, or teach them a new phrase in a language they are learning.

8. Advocate: If any holiday gatherings have become potentially harmful for the young people in your life (if family members aren’t affirming of an 2LGBTQ+ teen, for example), take action. If you’re the primary caregiver, you can set protective boundaries for your family, including not attending events. If you are an extended family member or friend, ask the young person how they’d like to be supported and make a plan for how you’ll intervene. (This Parents article has some great resources!)

9. Set boundaries: If it’s within your control, set limits on the seasonal schedule. Help young people prioritize their favorite activities instead of getting overwhelmed. And keep rest at the top of the to-do list!

10. Reflect on failures: If a holiday event or activity doesn’t go as planned, debriefing calmly (and with humor, if possible!) can help young people learn failure is part of growing, not something to be scared or ashamed of.

11. Hold me accountable: If you lose your seasonal cool, model how to deliver a timely, sincere apology and any necessary restitutions. Expect the same (in developmentally appropriate ways) from any young people you’re responsible for.

Child development experts emphasize the importance of setting realistic expectations for the holidays, sticking to a normal schedule as much as possible, getting time outside, and practicing gratitude together. Simplifying gift-giving, practicing social skills before get-togethers, and giving teens space to be moody are also solid strategies.

And perhaps most of all: Find ways to care for your own needs so you can find beauty and keep showing up for the young people in your life!

Wishing you an enjoyable - and less stressful - holiday season.

How to Know if You’re Doing Too Much: Recognizing Overfunctioning and Avoiding Burnout

MHA Admin — Wed, 20 Nov 2024 16:32:35 +0000

How to Know if You’re Doing Too Much: Recognizing Overfunctioning and Avoiding Burnout

MHA Admin Wed, 11/20/2024 - 11:32

November 20, 2024

by Israa Nasir, therapist and author of “Toxic Productivity: Reclaim Your Time and Emotional Energy in a World That Always Demands More”

We live in a culture that prioritizes productivity over taking care of yourself. So, it becomes easy to overdo it—without even realizing it. This can lead to overfunctioning—when you take on responsibilities and tasks that are (1) not necessarily yours to complete or take on, and (2) are beyond your time and energetic capacity.

Recognizing when you're doing too much is essential for preserving your mental well-being, physical health, and overall happiness.

What Exactly is Overfunctioning?

Overfunctioning is a common but often overlooked response to stress, where we step in to manage, control, or take responsibility for things that may not truly be ours to handle. When faced with challenges, people who overfunction often feel compelled to “do more” as a way of coping. You might take on more responsibilities at work, constantly offer help to others, or overextend yourself in your personal life as a way to keep everything running smoothly. Over time, this pattern not only leads to burnout but can also damage relationships by enabling others to underfunction or become overly reliant.

Red Flags for Overfunctioning

You are never not tired. Consistent feeling of exhaustion (outside of any physical health issues) even after a full night's sleep or a day off.
You feel overwhelmed by small tasks. If you’re finding it hard to concentrate, easily frustrated, or feeling mentally or physically cluttered, you may be spreading yourself too thin.
You want to feel in control of the situation or avoid disappointment. This mindset prevents you from trusting others to help or take over, so you end up doing everything yourself.
When you’re the one constantly doing more, you might start to feel resentful or frustrated with others—you might feel they are not contributing equally. This can strain relationships and create an unhealthy dynamic where others rely on you too much.

How to Prevent Overfunctioning

Boundaries: Start by identifying your needs and reflecting on your time and energy capacity. Boundaries might look like saying no to an extra project at work or limiting your availability.
Release Perfectionism: Embrace a more flexible approach to success. Recognize that perfection isn’t realistic or necessary, and that “good enough” often gets the job done just as well.
Actively Rest: Make a habit of taking regular breaks throughout the day, and carve out time each week for activities that truly relax and rejuvenate you.
Delegate Mindfully: Start small by asking for help with minor tasks, and gradually build your comfort with delegating larger responsibilities.
Improve Self-Awareness: Reflect on why you started taking on so much in the first place. Are you driven by a fear of failure or desire to prove yourself? Do you worry about disappointing others or what other people might think of you? Understanding your motivations can help you redefine your approach to productivity, letting go of unnecessary pressure.

Overfunctioning is a One-Way Street to Burnout

You might feel like you are more in control, highly competent, or a valued member of your team or family if you are constantly the one responsible for getting things done. However, if you don’t catch these signs early on, overfunctioning can lead you to burnout.

If you recognize yourself in these patterns, it might be time to take a step back and reevaluate. Learning to recognize when you’re doing too much and taking steps to manage your workload and expectations can be transformative. Remember: You don’t need to do it all to be valuable.

West Fraser grant powers rural mental health outreach in South Carolina

MHA Admin — Wed, 20 Nov 2024 17:10:51 +0000

West Fraser grant powers rural mental health outreach in South Carolina

MHA Admin Wed, 11/20/2024 - 12:10

November 20, 2024

by Eileen Schell, Community Resource Coordinator

Mental Health America of South Carolina (MHASC) is taking big steps to support rural communities in the state, and it's all thanks to a partnership with Mental Health America National and West Fraser, a global wood products company. Through this partnership, MHASC received funding to extend its mental health services to rural South Carolina, and reach smaller towns that may not have access to mental health resources otherwise.

The team started by sending letters and resource packets to local faith leaders. Since September was Suicide Prevention Month, the materials included helpful bulletin announcements, resources in both English and Spanish, and information about their Mental Health 101 sessions, offered both in person and online. They also highlighted the free mental health screenings available through the Mental Health America website.

One special program MHASC introduced to faith communities is "I.C. Hope/Don’t Duck Mental Health." It features a duck mascot and is designed to teach both children and adults that mental illness is real and treatable. The materials are engaging, with a curriculum for teachers and adults, and even fun items like coloring pages, stickers, and craft supplies for a paper sack puppet. This initiative makes learning about mental health interactive and accessible for all ages.

MHASC also worked with MHA National to get a unique QR code for MHA’s National Prevention and Screening Program so they can learn more about how people in South Carolina use the mental health screenings. Over the next few months, MHASC will continue to expand its efforts in rural communities, thanks to the West Fraser grant. This includes offering more training in Mental Health First Aid, hosting suicide awareness programs, and setting up booths at events to spread the word about mental health resources.

MHASC has been busy with other projects, too. In the past year, the organization gave their website a makeover and organized two major conferences—one focusing on suicide prevention and another for peer supporters. Both were funded by a grant from the South Carolina Department of Mental Health, and they’re already planning conferences for 2025.

In addition to rural outreach, MHASC has also maintained a presence at Soda City Market, a weekly market in downtown Columbia. There, staffers set up a table with Mental Health America materials, along with resources from other organizations like the local chapters of the American Foundation for Suicide Prevention and the National Alliance on Mental Illness to reach even more people.

Finally, MHASC celebrated its 70th anniversary with a 70s-themed party! Despite the rain brought by Hurricane Helene, which later hit parts of South Carolina and continued to affect North Carolina, Tennessee, and Virginia, they still marked this important milestone. Their hearts go out to everyone impacted by the storm.

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Care for the caregiver

MHA Admin — Wed, 20 Nov 2024 17:30:43 +0000

Care for the caregiver

MHA Admin Wed, 11/20/2024 - 12:30

November 20, 2024

by Lisell Pacheco, Senior Director, Programs, Elizabeth Dole Foundation

There are 91.3 million caregivers across the U.S., and of those, 14.3 million are caring for a wounded, ill, or injured service member or veteran. These military and veteran caregivers are the spouses, partners, parents, family members, friends, neighbors, and loved ones who provide countless hours of often unseen and unpaid care to their care recipient. Many have sacrificed their careers, education, and health to prioritize the needs of their loved ones.

November is National Family Caregivers Month, but we know caregivers give so much to support the well-being of their loved ones all year. We know from our newest research on military and veteran caregivers that caregiving places significant strain on caregivers’ mental health. Caregivers often place their own needs behind those of their care recipient, which can lead to burnout, stress, and other mental well-being consequences. Below are some tips to support caregivers in nourishing their own mental wellness, today, this month, and along their entire caregiving journey.

Nurture and develop the parts of your identity that make you feel like you.

Who were you before you became a caregiver? Caregiving can be all-consuming, leaving little room for personal goals, interests, and self-expression. Take time to reflect on your values and identify the components of your pre-caregiving identity that brought you fulfillment, passion, and joy.

Embrace the full spectrum of big emotions.

Caregiving is emotional. Offer yourself compassion as you experience powerful, complex, and seemingly conflicting emotions at the same time. Explore tools and outlets for processing these feelings – from journaling, meditating, and simply unplugging to talking with a trusted friend, family member, or mental health professional.

Build peer connection with someone who just gets it.

The experience of caring for a loved one can be isolating. It can be helpful to connect with caregiving peers who have similar lived experiences – both in person and virtually. Building peer connection creates a sense of inclusion and the opportunity for someone to reach out and check in on you.

Find time to intentionally nourish yourself.

It often feels like there are not enough hours in the day to care for your loved one and attend to all other daily responsibilities. Intentionally nourishing yourself will enable you to maintain your care and commitment to those around you. Consider building self-care into your everyday routine, such as listening to an audio book or your favorite music while walking the dog or completing household tasks. Give yourself permission to delegate tasks or intentionally do nothing.

Connect to trusted military and veteran caregiving resources.

There are a number of resources nationwide to support caregivers, but sometimes this wealth of information can be overwhelming to navigate. If you’re not sure where to start, check out the Elizabeth Dole Foundation’s Family Resource Hub, which offers vetted resources for military and veteran caregiving families, or connect with our Resource Navigation team for 1:1 guidance.

Building in time to care for yourself takes practice. For more ideas on how to care for yourself as you care for those around you, check out the Elizabeth Dole Foundation’s Caregiver Mental Wellness Framework. If you’re looking to connect with military and veteran caregiver peers in a safe and structured virtual space to build greater understanding of your mental wellness, consider joining a virtual Caregiver Mental Wellness Workshop or Care Group.

Healing the Mind with Technology and Music

MHA Admin — Tue, 19 Nov 2024 14:36:21 +0000

Healing the Mind with Technology and Music

MHA Admin Tue, 11/19/2024 - 09:36

November 19, 2024

by James Tsaggaris, student at Archbishop Mitty High School

My journey with mental health advocacy began in my sophomore year of high school. I watched as my friends and classmates were overwhelmed by endless assignments, such as chemistry lab reports or history presentations, regularly staying up past 2 a.m. Anxiety took over many of our lives. We were losing our peace of mind, our sense of who we were, and the simple joy of learning.

I wanted to help my generation manage our hectic lives and improve our well-being. I started coding a time-management tool with psychology-based algorithms that helped students manage their busy schedules, presenting and distributing it to over 100 high schools.

However, I felt more needed to be done. Many parents were not aware of signs of mental health issues and regarded them just as “normal stress.” Students likewise were not armed with tools to assess their mental health and how to cope with challenges.

I researched online and found Mental Health America and its strategic focus on next-generation prevention (Next Gen). How would I let people know about MHA's screening tools and coping toolbox?

So I turned to the one thing that had always been my outlet for stress: music. I decided to host a charity recital to reach out to the community to advocate for and empower teens with these tools.

As a classical pianist, I often played pieces from composers like Debussy and Chopin, whose works are calming and meditative. On days before difficult exams, I would sit down and play a relaxing song or learn a new soothing piece. Working with my piano teacher, I organized a program not only to calm the mind but also to tell a deeper story.

In my second fundraising concert for MHA, our program started with Schumann’s famous quintet to honor this great composer, who suffered from bipolar disorder, and closed with Rachmaninoff's second piano concerto. After the failed debut of his first symphony, Rachmaninoff fell into a deep depression and lost his drive to compose for three years. He recovered from depression with Dr. Nicholai Dahl’s treatment. Rachmaninoff composed Piano Concerto No. 2 and dedicated it to Dr. Dahl for helping him regain confidence in composition. Now it is one of classical music’s most beloved pieces. I chose this piece to convey hope for those struggling with mental health issues: Recovery and renewed creativity are possible.

As I continue this journey, I am inspired to find new ways to merge my passion for music with advocacy. Whether it's through organizing events, playing relaxing music for patients, or simply being a supportive friend, I am dedicated to championing teen mental health. Together with MHA, I look forward to fostering a community where mental well-being is openly discussed and nurtured.

A note from Mental Health America:

James has raised over $10,000 for Mental Health America to date, using his incredible talent and passion to make a real difference for thousands. His story reminds us of our power to turn Hope into Help for those struggling with mental health challenges.

This giving season, we invite you to join James in making an impact. By contributing to our year-end giving campaign, MHA can continue providing essential public education toolkits, research & screening, advocacy, and public policy initiatives that make a tangible difference in people’s lives.

Turn Hope into Help: Donate Here

The big menopause secret

MHA Admin — Fri, 18 Oct 2024 15:08:09 +0000

The big menopause secret

MHA Admin Fri, 10/18/2024 - 11:08

October 18, 2024

by Kristen Abell

In the past couple of years, I’ve begun to notice an increase in the mentions of menopause and perimenopause in my social feeds. It makes sense - I am a woman of a certain age. But the thing that bugs me most about all these articles and posts is just how little I actually know about menopause - even after reading them.

Growing up, all the things associated with womanly hormones were pretty much off the table as discussion topics. My guy friends complained whenever a commercial for period products played on the TV (back when we still had commercials and didn’t just stream everything). And my mom told me little to nothing about what to expect when it came to getting my period. I learned most of what I needed to know from Seventeen magazine and Judy Blume’s book “Are You There God? It’s Me, Margaret.” So I guess it shouldn’t be a huge surprise that, while talking about periods has become more commonplace, we haven’t quite caught up when talking about menopause.

It was only just a few years ago that I learned perimenopause was even a thing - let alone something I might be experiencing soon. After talking to a friend about some of the issues I’ve been having with my ADHD lately and how I’d learned low estrogen can impact it, she mentioned that she had recently started using an estrogen patch. I had a doctor’s appointment coming up, so I figured I could talk to my doctor about it then.

When I mentioned to my doctor that I wondered if I might be in the beginning stages of perimenopause, she informed me that I was too young to be worried about that yet. When I had a follow up appointment three months later, she asked me if I was experiencing any perimenopause symptoms since I was about the right age for it. Even my doctor doesn’t seem to have a solid handle on all of this. And while we can easily dismiss the ignorance/poor practice of one doctor, I find that conversations like these are far more the norm when I talk with my friends than they are the exception.

This is one of the main reasons I so appreciate the new perimenopause/menopause resource Mental Health America has created. Not only does it have some great basic facts, but it also has information about how menopause impacts mood disorders and hormones. And this resource isn’t just for those of us whose birth sex and gender identity are female/woman, but for anyone who may experience menopause - which we know is a broader population.

One of the other reasons I appreciate that MHA has put this resource out is that it’s time we start learning and talking more about menopause. It affects 2 million people in the U.S. each year. We need to stop being ashamed and afraid of the bodily changes of people with ovaries and instead make sure they have the information they need to go through those changes in as healthy a way as possible.

Kristen Abell is director of website and digital projects, writer, and advocate for mental health and neurodivergence.

Guest blog: 5 things I wish I knew before being diagnosed with tardive dyskinesia

MHA Admin — Fri, 11 Oct 2024 13:46:49 +0000

Guest blog: 5 things I wish I knew before being diagnosed with tardive dyskinesia

MHA Admin Fri, 10/11/2024 - 09:46

October 14, 2024

by Jeff, Tardive Dyskinesia Patient Ambassador for Neurocrine Biosciences, Inc.

Nearly 60 million adults in the United States are living with a mental health condition. Some people living with a mental health condition may also develop or already have tardive dyskinesia (TD), a persistent, involuntary movement disorder associated with the use of antipsychotic medication (APs) and characterized by uncontrollable, abnormal and repetitive body movements.

I was diagnosed with schizophrenia when I was 17 years old, after I had a nervous breakdown and was hospitalized for a few weeks. My psychiatrist prescribed APs for my schizophrenia, which helped, but after several years, I was diagnosed with TD.

I wanted to share with the MHA community five things I wish I knew before being diagnosed with TD.

1. Understand TD symptoms

TD is associated with the use of APs that may be necessary to treat individuals living with mental illnesses, such as bipolar disorder, major depressive disorder, schizophrenia and schizoaffective disorder. The condition impacts about 600,000 or more people in the U.S. TD movements can affect the face, torso, limbs and fingers or toes.

I wasn’t surprised I was diagnosed with TD because my psychiatrist had informed me about the possibility of TD due to my AP treatment, but I was not prepared for some of the physical symptoms I started to experience.

I woke up one morning and my cheeks were puffing in and out uncontrollably. Then, the movements turned into grimacing. TD affects my walking, and I have difficulty buttoning my shirt and putting a belt on.

2. Know the impact TD has on your daily life

I wasn’t prepared for the reaction of others to my uncontrollable movements, how TD would make me feel and the impact it would have on my routine. Children would stare at me on the bus due to my facial movements. In restaurants, I feel I am often seated away from other patrons because I believe people often conclude that something is wrong with me. I do my best not to take these reactions too seriously, but it can be difficult.

That’s why it’s important to raise awareness for TD, as it’s not only important to family members and those living with the condition, but also to the general public so they have a better understanding and feel more comfortable when they experience someone with TD.

3. Find support and build your community

After receiving my TD diagnosis, my psychiatrist suggested I join a movement disorder support group. Shortly after I started going, I began to learn to accept my condition. It helped me realize I wasn’t alone because others in the group were experiencing similar symptoms.

4. Keep your mind busy

I find comfort in music and listening to records and watching movies. I'm also very grateful to be a patient ambassador for TD and be able to share my story. By sharing my story, I am able to educate and prepare others and have a major impact on people all over the world which shows me that I have a purpose.

5. Have a conversation with your doctor

I see my neurologist once a year in person, because I think he gets a better assessment of my movements. It’s important for providers to address the symptoms of TD, but also the social and emotional aspects of living with TD. If you think you have TD, even mild symptoms, consult with a provider you trust and tell them about your uncontrollable movements. Learn more about TD, living with TD and how to treat TD by visiting TalkAboutTD.com.

This post was sponsored and developed by Neurocrine Biosciences, Inc. Jeff was compensated by Neurocrine Bioscience, Inc. to share his story.

Day 3 recap of the 2024 Mental Health America Conference

MHA Admin — Sun, 22 Sep 2024 14:56:56 +0000

Day 3 recap of the 2024 Mental Health America Conference

MHA Admin Sun, 09/22/2024 - 10:56

September 22, 2024

Day 3 Recap of the 2024 Mental Health America Conference Mental Health America wrapped up the third and final day of its annual conference with powerful programming that explored themes of novel approaches to substance use disorder, research informed by lived experience, student-led approaches to improving mental health on college campuses, and the vital role of spirituality in one’s well-being. It started with a keynote from Dr. Nzinga Harrison, Co-founder and Chief Medical Officer at Eleanor Health.

Dr. Harrison, a psychiatrist, addiction medicine expert, author, speaker, and activist, emphasized a “culturopolitical” approach to mental health in addition to the traditional biopsychosocial model. Specifically, she discussed the importance of racism-informed care, which acknowledges the role that race-based trauma plays in an individual’s life.

Dr. Harrison noted that healing may involve uncomfortable conversations.

“The same way we want to point compassion to people who are seeking to start their journey to recover from addiction, we want to point compassion to people who are seeking to start their recovery from racism,” she said.

Following the morning keynote, three breakout sessions looked at cutting-edge approaches to youth mental health, substance use disorder treatment, and mental health research.

During a discussion titled, “Lift the Mask Club: A Student-Led Approach to Normalizing and Improving Mental Health on College Campuses,” three young mental health leaders, Emily A. Abbott, Ashley Panzino and Allie Rosenberg, discussed how mental health resources need to change along with young peoples’ brains when they leave high school for college. Sponsored by the Quell Foundation, the Lift the Mask Club initiative is a program created by college students for college students, helping them navigate difficult conversations and support each other.

In a session called, “Breaking Barriers: Treating Dual Diagnosis with Ketamine and Novel Treatment Approaches,” Dr. Abid Nazeer, founder and Chief Medical Officer at Hopemark Health, outlined the promise of ketamine in helping address both psychiatric symptoms as well as underlying substance use.

“When we talk about dual diagnosis, one principle matters most: Address both,” Dr. Nazeer said. “You tackle one only, and the outcomes go down. If you tackle both, you’ll have the best chance at success.”

The MHA research team held a session titled, “Your Voice Matters: Integrating Lived Experience in MHA Research,” that explored how lived experience is integrated into both research as well as development of new technologies, such as the digital peer bridger tool for substance use.

“With folks where I used to be, thinking what I was thinking: ‘There’s no way out,’” said Patricia Franklin, an MHA Board member and peer support specialist. “To tell someone my story, to see what I’ve come from and what I’ve been through, it could help somebody else and that’s what gets me excited.”

The final keynote featured a highly anticipated conversation with Dr. Lisa Miller, a New York Times best-selling author and professor in the Clinical Psychology Program at Teachers College, Columbia University. Dr. Miller is also the founder and director of the Spirituality Mind Body Institute, the first Ivy League graduate program and research institute in spirituality and psychology, and has held over a decade of joint appointments in the Department of Psychiatry at Columbia University Medical School.

Dr. Miller shared highlights of her groundbreaking work, which has shown the protective effects of spirituality on the brain’s well-being.

“Depression and spiritual life are inextricably linked,” she said. “Despair is a gateway to awakening. Every one of us has this opportunity.”

“That is your birthright. No one can ever take that away from you,” she added.

Closing out the conference, MHA President and CEO Schroeder Stribling expressed gratitude to all who attended, including speakers, Board members and staff, for making it such a moving conference.

“At Mental Health America, we together envision a future where everybody has an equitable opportunity for whole-person health, healing, and flourishing,” Stribling said. “And that is what you are doing.”