Strong BY CHRISTINA JARMAN Disclaimer This presentation has

Strong BY: CHRISTINA JARMAN

Disclaimer: This presentation has sensitive content that may be triggering. Feel free to step out if you need to.

What is Mental Health? Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make choices. Mental health is important at every stage of life, from childhood and adolescence through adulthood. Over the course of your life, if you experience mental health problems, your thinking, mood, and behavior could be affected. Many factors contribute to mental health problems, including: Biological factors, such as genes or brain chemistry Life experiences, such as trauma or abuse Family history of mental health problems

Early Warning Signs of Mental Health Problems Eating or sleeping too much or too little Pulling away from people and usual activities Having low or no energy Feeling numb or like nothing matters Having unexplained aches and pains Feeling helpless or hopeless Smoking, drinking, or using drugs more than usual Feeling unusually confused, forgetful, on edge, angry, upset, worried, or scared Yelling or fighting with family and friends Experiencing severe mood swings that cause problems in relationships Having persistent thoughts and memories you can't get out of your head Hearing voices or believing things that are not true Thinking of harming yourself or others Inability to perform daily tasks like taking care of your kids or getting to work or school

Positive Mental Health Ways to maintain positive mental health include: Getting professional help if you need it Connecting with others Staying positive Getting physically active Helping others Getting enough sleep Developing coping skills

Fact or Fiction? Mental Health Problems Affect Everyone.

FACT: Mental health problems are actually very common. In 2014, about: One in five American adults experienced a mental health issue One in 10 young people experienced a period of major depression One in 25 Americans lived with a serious mental illness, such as schizophrenia, bipolar disorder, or major depression Suicide is the 10 th leading cause of death in the United States. It accounts for the loss of more than 41, 000 American lives each year, more than double the number of lives lost to homicide.

Fact or Fiction? Children don’t experience mental health problems.

FICTION Fact: Even very young children may show early warning signs of mental health concerns. These mental health problems are often clinically diagnosable, and can be a product of the interaction of biological, psychological, and social factors. Half of all mental health disorders show first signs before a person turns 14 years old, and three quarters of mental health disorders begin before age 24. Unfortunately, less than 20% of children and adolescents with diagnosable mental health problems receive the treatment they need. Early mental health support can help a child before problems interfere with other developmental needs.

Fact or Fiction? Personality weakness or character flaws cause mental health problems. People with mental health problems can snap out of it if they try hard enough.

Fiction Fact: Mental health problems have nothing to do with being lazy or weak and many people need help to get better. Many factors contribute to mental health problems, including: Biological factors, such as genes, physical illness, injury, or brain chemistry Life experiences, such as trauma or a history of abuse Family history of mental health problems People with mental health problems can get better and many recover completely.

Fact or Fiction? People with mental health needs can hold down a job and be just as productive as other employees without mental health needs.

FACT Fact: People with mental health problems are just as productive as other employees. Employers who hire people with mental health problems report good attendance and punctuality as well as motivation, good work, and job tenure on par with or greater than other employees.

Fact or Fiction? Prevention doesn't work. It is impossible to prevent mental illnesses.

Fiction Fact: Prevention of mental, emotional, and behavioral disorders focuses on addressing known risk factors such as exposure to trauma that can affect the chances that children, youth, and young adults will develop mental health problems. Promoting the social-emotional well-being of children and youth leads to: • Higher overall productivity • Better educational outcomes • Lower crime rates • Stronger economies • Lower health care costs • Improved quality of life • Increased lifespan • Improved family life

Recovery from mental disorders and/or substance abuse disorders is a process of change through which individuals: Improve their health and wellness Live a self-directed life Strive to achieve their full potential

Major Dimensions of Recovery Four major dimensions support a life in recovery: Health: Make informed, healthy choices that support physical and emotional well-being. Home: Have a stable and safe place to live. Purpose: Engage in meaningful daily activities, such as a job or school, volunteering, caring for your family, or being creative. Work for independence, income, and resources to participate in society. Community: Build relationships and social networks that provide support.

Recovery Plan Recovery plans: Enable you to identify goals for achieving wellness Specify what you can do to reach those goals Include daily activities as well as longer term goals Track any changes in your mental health problem Identify triggers or other stressful events that can make you feel worse, and help you learn how to manage them Get information about Partners for Recovery, which provides technical resources to those who deliver services for mental health and substance abuse conditions.

Source: Mentalhealth. gov

PUSH YOURSELF! This is your recovery. You can do it! Make tangible, achievable goals for yourself (Start small). Reward yourself. It doesn’t have to be huge. Just something to keep you going. Give yourself credit for trying. That is a big first step. Just being willing to change is a big deal. When you fall, give yourself grace. Most importantly, get back up again. Talk positively to yourself. Be your biggest cheerleader. Celebrate all your victories! Write your plan out. This will help you stick with it. Constantly check in on your progress. Find someone to keep you accountable. Sometimes, we think we have to do this alone, or that we are alone and nobody else cares. You are not as alone as you think you are. I promise. Reach out and see what happens. Strong Support Page on Facebook

Positive Affirmations We need to all see the good qualities in ourselves. We all have them. Take a minute to write down the positives about yourself. Sometimes, we forget the good things about ourselves. Listen to this video and write down the words that you need to hear. https: //www. youtube. com/watch? v=s. Ia. T 8 Jl 2 zp. I

Make Mental Health A Priority: Be Kind to Yourself Your mind needs to be healthy, just like your body, in order for you to fully function. Your body gives you important information and signs. Don’t ignore them. The mind and the body work together. Take care of both. Take care of yourself. Take breaks to do things you enjoy. Even if you have to schedule your breaks like me. Cut out what doesn’t need to be in your life. Diet and Exercise- This will relieve some stress and help you feel better about yourself.

Self-Care Activity https: //www. youtube. com/watch? v=d. Bn 0 ETS 6 XDk Write down some of the ways that you can take care of yourself.

Draft a Plan Activity 1. What is one goal you have for yourself? 2. What is the first step you need to take to get to that goal? 3. How will you accomplish the first step? 4. When do you want to check in to see if you have accomplished your first step? 5. Who do you want involved in the process of helping you reach your goal? 6. How will you motivate/reward yourself in the process of reaching your goal? 7. Revise often.

You CAN! You can retrain your mind. The brain is flexible and while some patterns are hard to break, they do not have to be permanent. The brain is retrainable. It takes time. Be patient with yourself. You may get stuck sometimes. Do not think that you have not made progress. Do not give up. Focus on the positive. Always Hope.

Anxiety

What is Anxiety? Anxiety, according to dictionary. com, is distress or uneasiness of mind caused by fear of danger or misfortune. What causes anxiety? Researchers are not sure of the exact cause of anxiety. But, it’s likely a combination of factors play a role. These include genetic and environmental factors, as well as brain chemistry. In addition, researchers believe that the areas of the brain responsible for controlling fear may be impacted.

Treatment for Anxiety Once you’ve been diagnosed with anxiety, you can to explore treatment options with your doctor. For some people, medical treatment isn’t necessary. Lifestyle changes may be enough to cope with the symptoms. In moderate or severe cases, however, treatment can help you overcome the symptoms and lead a more manageable day-to-day life. Treatment for anxiety falls into two categories: psychotherapy and medication. Meeting with a therapist or psychologist can help you learn tools to use and strategies to cope with anxiety when it occurs. Medications typically used to treat anxiety include antidepressants and sedatives. They work to balance brain chemistry, prevent episodes of anxiety, and ward off the most severe symptoms of the disorder.

Lifestyle Changes Lifestyle changes can be an effective way to relive some of the stress and anxiety you may cope with every day. Most of the natural “remedies” consist of caring for your body, participating in healthy activities, and eliminating unhealthy ones. These include: getting enough sleep meditating staying active and exercising eating a healthy diet staying active and working out avoiding alcohol avoiding caffeine quitting smoking cigarettes

Symptoms of an anxiety disorder might include: jitteriness irritability sleeplessness feelings of fear shame feelings of isolation

Stress is the result of demands on your brain or body. It can be the caused by an event or activity that makes you nervous or worrisome. Anxiety is that same worry, fear, or unease. Anxiety can be a reaction to your stress, but it can also occur in people who have no obvious stressors. Both anxiety and stress cause physical and mental symptoms. These include:

Symptoms of Anxiety headache stomachache fast heartbeat sweating dizziness jitteriness muscle tension rapid breathing panic nervousness difficulty concentrating irrational anger or irritability restlessness sleeplessness

Neither stress nor anxiety is always bad. Both can actually provide you with a bit of a boost or incentive to accomplish the task or challenge before you. However, if they become persistent, they can begin to interfere with your daily life. In that case, it’s important to seek treatment.

Other ways people experience anxiety include nightmares, panic attacks, and painful thoughts or memories that you can’t control. You may have a general feeling of fear and worry, or you may fear a specific place or event.

General Anxiety Symptoms of general anxiety include increased rapid heart rate breathing restlessness trouble concentrating difficulty falling asleep

Types of Anxiety Disorders panic disorder: experiencing recurring panic attacks at unexpected times. A person with panic disorder may live in fear of the next panic attack. phobia: excessive fear of a specific object, situation, or activity social anxiety disorder: extreme fear of being judged by others in social situations obsessive-compulsive disorder: recurring irrational thoughts that lead you to perform specific, repeated behaviors separation anxiety disorder: fear of being away from home or loved ones illness anxiety disorder: anxiety about your health (formerly called hypochondria) post-traumatic stress disorder (PTSD): anxiety following a traumatic event

Anxiety Attacks Anxiety attacks can vary greatly, and symptoms may differ among individuals. That’s because the many symptoms of anxiety don’t happen to everyone, and they can change over time. Common symptoms of an anxiety attack include: feeling faint or dizzy shortness of breath dry mouth sweating chills or hot flashes apprehension and worry restlessness distress fear numbness or tingling

Coping with Anxiety If your anxiety is sporadic and getting in the way of your focus or tasks, there are some quick, homeopathic remedies that could help you take control of the situation. If your anxiety is focused around a situation, such as being worried about an upcoming event, you may notice the symptoms are short-lived and usually subside after the anticipated event takes place. Question your thought pattern. Negative thoughts can take root in your mind and distort the severity of the situation. One way is to challenge your fears, ask if they’re true, and see where you can take back control. Practice focused, deep breathing. Try breathing in for 4 counts and breathing out for 4 counts for 5 minutes total. By evening out your breath, you’ll slow your heart rate which should help calm you down. Use aromatherapy. Whether they’re in oil form, incense, or a candle, scents like lavender, chamomile, and sandalwood can be very soothing.

Coping with Anxiety Go for a walk or do 15 minutes of yoga. Sometimes, the best way to stop anxious thoughts is to walk away from the situation. Taking some time to focus on your body and not your mind may help relieve your anxiety. Listen to music or draw. Write down your thoughts. Writing down what’s making you anxious gets it out of your head and can make it less daunting. Identify and learn to manage your triggers. Have a plan in place. Change negative thought patterns into positive ones. Go to your calm, safe place. Deep breathing. Talk to someone.

Serenity Prayer God, grant me the serenity to accept the things I cannot change, the courage to change things I can, and the wisdom to know the difference. Living one day at a time, enjoying one moment at a time; accepting hardship as a pathway to peace; taking, as Jesus did, this sinful world as it is, not as I would have it; trusting that You will make all things right if I surrender to Your will; so that I may be reasonable happy in this life and supremely happy with You forever in the next. Amen.

What has helped me with anxiety Treasure chest: It has special objects in it that remind me of people who are important to me and the good things that I have done. It shows me that I am loved and capable of doing anything. I’ve done it before. Sensory objects: I like things that are soft, especially that have sentimental value to me. Soft things make me feel safe and help me stay grounded. (My deer blanket from my mom). Stay in the present: I like to worry about the future and that increases my anxiety. I can break difficult tasks into smaller parts that I know I can handle. Positive Messages: This can be things written on sticky notes, scriptures that are comforting, works of art, or music with positive messages. Supportive people: Talking it out helps me a lot. Sometimes, in the process, I realize that what I am worrying about really isn’t that big of a deal in the grand scheme of things. My worries may not even manifest.

Overcoming Anxiety https: //www. youtube. com/watch? v=-Fy. Vet. L 1 MEw Activity: What happens in your body when you are anxious? What are some things that trigger anxiety? What are some ways that you can manage your anxiety?

Depression

What is depression? Depression (major depressive disorder) is a common and serious medical illness that negatively affects how you feel, the way you think and how you act. Feeling sad or having a depressed mood Loss of interest or pleasure in activities once enjoyed Changes in appetite — weight loss or gain unrelated to dieting Trouble sleeping or sleeping too much Loss of energy or increased fatigue Increase in purposeless physical activity (e. g. , hand-wringing or pacing) or slowed movements and speech (actions observable by others) Feeling worthless or guilty Difficulty thinking, concentrating or making decisions Thoughts of death or suicide Symptoms must last at least two weeks for a diagnosis of depression.

Risk Factors for Depression can affect anyone—even a person who appears to live in relatively ideal circumstances. Several factors can play a role in depression: Biochemistry: Differences in certain chemicals in the brain may contribute to symptoms of depression. Genetics: Depression can run in families. For example, if one identical twin has depression, the other has a 70 percent chance of having the illness sometime in life. Personality: People with low self-esteem, who are easily overwhelmed by stress, or who are generally pessimistic appear to be more likely to experience depression. Environmental factors: Continuous exposure to violence, neglect, abuse or poverty make some people more vulnerable to depression.

Other Forms of Depression Persistent depressive disorder (dysthymia)—having symptoms of depression that last for at least 2 years. A person diagnosed with this form of depression may have episodes of major depression along with periods of less severe symptoms. Perinatal Depression: Women with perinatal depression experience full-blown major depression during pregnancy or after delivery (postpartum depression). Seasonal Affective Disorder (SAD): SAD is a type of depression that comes and goes with the seasons, typically starting in the late fall and early winter and going away during the spring and summer. Psychotic Depression: This type of depression occurs when a person has severe depression plus some form of psychosis, such as having disturbing false fixed beliefs (delusions) or hearing or seeing upsetting things that others cannot hear or see (hallucinations).

How Depression May Look Women have depression more often than men. Biological, lifecycle, and hormonal factors that are unique to women may be linked to their higher depression rate. Women with depression typically have symptoms of sadness, worthlessness, and guilt. Men with depression are more likely to be very tired, irritable, and sometimes angry. They may lose interest in work or activities they once enjoyed, have sleep problems, and behave recklessly, including the misuse of drugs or alcohol. Many men do not recognize their depression and fail to seek help. Older adults with depression may have less obvious symptoms, or they may be less likely to admit to feelings of sadness or grief. They are also more likely to have medical conditions, such as heart disease, which may cause or contribute to depression. Younger children with depression may pretend to be sick, refuse to go to school, cling to a parent, or worry that a parent may die. Older children and teens with depression may get into trouble at school, sulk, and be irritable. Teens with depression may have symptoms of other disorders, such as anxiety, eating disorders, or substance abuse.

Getting Help If you are unsure where to go for help, ask your health provider or check out the NIMH Help for Mental Illnesses webpage at www. nimh. nih. gov/findhelp. Another Federal health agency, the Substance Abuse and Mental Health Services Administration (SAMHSA), maintains an online Behavioral Health Treatment Services Locator at https: //findtreatment. samhsa. gov/. You can also check online for mental health professionals; contact your community health center, local mental health association, or insurance plan to find a mental health professional. Hospital doctors can help in an emergency. If you or someone you know is in crisis, get help quickly. Call your or your loved one’s health professional. Call 911 for emergency services. Go to the nearest hospital emergency room. Call the toll-free, 24 -hour hotline of the National Suicide Prevention Lifeline at 1 -800273 -TALK (1 -800 -273 -8255); TYY: 1 -800 -799 -4 TTY (4889).

https: //www. youtube. com/watch? v=sh. G 0 ez. Bee. Jc

Obsessive Compulsive Disorder (OCD)

Obsessions are thoughts, images or impulses that occur over and over again and feel outside of the person’s control. Individuals with OCD do not want to have these thoughts and find them disturbing. In most cases, people with OCD realize that these thoughts don’t make any sense. Obsessions are typically accompanied by intense and uncomfortable feelings such as fear, disgust, doubt, or a feeling that things have to be done in a way that is “just right. ” In the context of OCD, obsessions are time consuming and get in the way of important activities the person values. This last part is extremely important to keep in mind as it, in part, determines whether someone has OCD — a psychological disorder — rather than an obsessive personality trait.

Compulsions are the second part of obsessive compulsive disorder. These are repetitive behaviors or thoughts that a person uses with the intention of neutralizing, counteracting, or making their obsessions go away. People with OCD realize this is only a temporary solution but without a better way to cope they rely on the compulsion as a temporary escape. Compulsions can also include avoiding situations that trigger obsessions. Compulsions are time consuming and get in the way of important activities the person values.

In most cases, individuals with OCD feel driven to engage in compulsive behavior and would rather not have to do these time consuming and many times torturous acts. In OCD, compulsive behavior is done with the intention of trying to escape or reduce anxiety or the presence of obsessions

Behaviors that can be related to OCD Trichotillomania Kleptomania Pyromania Obsessions with cleaning, counting, things having to be in a certain exact way, etc. Impulse-control disorders Explosive anger outbursts Homicidal or suicidal thoughts or ideations Substance abuse

https: //www. youtube. com/watch? v=wl. BYCl 2 Ytyo#action=share

Eating Disorders