How Healthy are you...Mentally?

May is Mental Health Awareness Month, and today, in fact, many psychologists are blogging on the topic of Mental Health. So what is "Mental Health" and how can you tell how healthy you are?

The World Health Organization defines mental health as -- "A state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community. "

You can also think of Mental Health as encompassing our thoughts, feelings and actions, particularly in response to stressful life situations. Picture a continuum of Mental Health, ranging from:

occasional stress/mild distress
(no impairment)


emotional problems or concerns
(mild impairment)

emotional disorders
(moderate to significant impairment)


Most people, throughout their lives, will find themselves using adequate coping skills and negotiating the challenges of life reasonably well, without leading to significant impairment in daily functioning (i.e., eating, sleeping, relating to others, problem-solving skills, etc.)
However, if major negative life events occur and/or problems are perceived as insurmountable, one's coping skills can become overtaxed or may be inadequate to manage the stress. This is when an individual may develop an emotional disorder and encounter more significant impairment.

One reason for Mental Health Month is to raise public awareness. We know that many individuals with a diagnosable mental disorder do not seek treatment. Possible reasons may include lack of awareness of one's own state of mental health and the need for help, and/or the social stigma of mental disorders that still exists. Just as someone would attend to their Physical Health, there are effective treatments available to restore Mental Health. If you or someone you care about is experiencing Mental Health problems, help is available.
For more information about Mental Health issues and treatment, go to:
www.apa.org/topics
http://www.yourmindyourbody.org"> class="aligncenter" src="http://www.yourmindyourbody.org/wp-content/uploads/2011/05/APA_BlogDayBADGE_2011.jpg" alt="Mental Health Blog Party Badge" />

Visualize that Happy New Year

You probably haven't heard the greeting Happy New Year for a couple of weeks, now that we are officially into 2011. But we all still wish that for ourselves and one another.

Today someone sent me a photo of herself, taken over the holidays, as she stood outside experiencing her first snowfall. It was beautiful to see the excitement on her face -- and reminded me of how powerful images can be. Using our minds to visualize is another tool we have to help us create that happier and healthier New Year.


Choose a photo that brings a smile to your face. Whenever you are starting to feel down or over-stressed, close your eyes, take some nice deep diaphragmatic breaths (from your belly) and visualize that scene. Stay with the breathing and the image for 3 - 5 minutes. When your mind wanders, that's ok, just gently bring it back and start your breathing again. After this meditative break, you will feel calmer and have more emotional energy to handle whatever was troubling you. Even if it is just to say, "I know I can't do anything about this so I have to let it go for now."

And for those of us who are working on keeping our New Year's Resolutions....If you're having doubts that you can follow through, or haven't set any goals for yourself, it's not too late! For some tips, go to our January 14, 2010 Blog Post below: How to Make your New Year's Resolutions Happen.

Healthy Holiday Behaviors: Keeping the Stress Level Manageable

Right about now many of us are wondering how we are going to get everything done in time for... The Holidays. Yes, that wonderful time of merriment and celebration, that often brings with it increased stress. A recent American Psychological Association survey on holiday stress revealed that women are especially prone to experiencing high levels of stress this time of year. They are also less likely than men to manage their stress adaptively.

The basics of stress management are (1) reduce the amount of stress whenever possible and (2) use healthy behaviors to manage the rest.

So how can we reduce the stress when we're facing The Excesses of The Holidays: Food and Drink, Spending, and sometimes even too much Family Togetherness? It's hard to say no to the sweets and treats, to the presents we want to buy, and the pressure we put on ourselves to create "Happy Holidays" for one and all. And who has the time for healthy behaviors, like getting enough sleep, proper nutrition and regular physical exercise?

Well, how about trying one or two of the following suggestions to keep the stress level manageable?

• Simplify or downscale some of the family traditions that may have become too costly. Put the emphasis on what is truly important and let the rest go.
• Slow down...take a break between activities, whether it's to take a walk around the block or a power nap; you'll have more energy for the rest of the day.
• If you've over-indulged during a meal, decide to make healthier choices at the next one.
• Make the holidays a time to reconnect with friends that are supportive and caring.
• Keep your expectations realistic and accept family members for who they are -- nothing and no one is perfect like the greeting cards and ads portray.

Best Wishes for Happy and Healthy Holidays!

Have a Happpy Thanksgiving...and More Happiness in Your Everyday

Dr. Martin Seligman and other researchers in the relatively new field of Positive Psychology have found it is possible to be happier and more content in one's life, despite the circumstances. There are specific behaviors that promote positive mood, one of which is Giving Thanks.

The research of Dr. Robert Emmons at UC Davis has demonstrated that the expression of gratitude (regularly journalling about things you feel grateful for, or expressing gratitude to someone directly) creates not only a meaningful difference in one's level of happiness, but has positive health benefits as well.

So this Thanksgiving, remember to Give Thanks, and by turning this into a regular practice you just may find a way to feel Happier and Healthier everyday.

For more information about Positive Psychology, go to:
http://www.authentichappiness.sas.upenn.edu/
http://www.mentalhealthnews.org/

May is Mental Health Month -- How to be Happy

This is a great time to reflect on why mental health is so important.

Good emotional and mental health can lead to good physical health as well as success in life.

A common belief is that success in life -- one's career and relationships -- leads to happiness. Research reveals that it is actually happy people whose proactive and resourceful approach to life helps them overcome the inevitable hurdles that we all encounter along the way. Also their positive outlook attracts others to them, which is a key factor in success at work and in personal life.

What can you do to be happy? Researchers such as Drs. Sonya Lyubormirsky and Ken Sheldon have found that the following behaviors increase happiness and positive mood overall:

• Expressing gratitude


• Reflecting on happy moments


• 10 minutes of physical exercise -- such as a brisk walk, or riding on a stationary bike

Also researchers at the University of Essex have found that "green activities" such as gardening, cycling, fishing, or boating boost mood. In fact, a mere 5 minutes of being outdoors in a green area -- park or garden, can boost mood as well as self-esteem.

Give yourself regular doses of happiness building. 5 - 10 minutes daily is a small investment with big payoffs in promoting and maintaing good mental health.

How to Make Your New Year's Resolutions Happen

Are you one of the 40 - 50% of Americans who made a New Year's Resolution for 2010? Maybe you resolved to quit smoking, eat a healthier diet or get to the gym more regularly. Some people commit to staying in closer touch with friends, recycling and conserving more energy, or donating time or money to a charity. Typically we focus on changes that we believe will result in some kind of improvement, either within ourselves, our families or our community.

How are you doing at following through? Even if you are one of the 20% who broke their resolutions the first week of January, you can re-commit to making those changes and be successful.

These are ways to make it happen:

1. Think of your goal as a type of behavior change.
2. Be specific about what you want to change -- how, when, where, how much, how often, etc.

3. Write it down on paper.
4. Make yourself accountable, not just to you, but tell your family and friends what you are working on.
5. Remember that change is often difficult and uncomfortable.
6. Be realistic and patient with yourself.
7. Keep a record to track how you are doing.
8. Go for progress, not perfection.

I will exercise for 30 minutes three times a week.

I will telephone one friend a week to keep in touch.

Coping with Breast Cancer: Receiving the diagnosis

Since less than 25% of women who are diagnosed with breast cancer have genetic or other known risk factors, the first reaction is often one of shock.

Along with the diagnosis comes a great deal of medical information to assimilate. The pathology report will describe the kind of cancer and its stage of growth. This information will guide discussions with physicians about various treatment options. Another medical opinion may be sought, and the possible risks and benefits of treatment will be weighed and measured.

To many patients and their families, this will be like suddenly finding themselves living in a foreign country, with very little knowledge of the language, and many new situations to address. There are real life issues with spouses and children, arrangements to be made at work, concerns about physical changes and possible debilitation, and survival fears. Being diagnosed with breast cancer, and feeling anxious, afraid and overwhelmed is what psychologists often refer to as "a normal reaction to an abnormal event."

Here are some suggestions for healthy coping behaviors:

• Don't blame yourself for this illness


• Let yourself grieve


• Share your feelings with people you trust


• Communicate openly with your health care team


• Write down your questions prior to your appointments and take someone along with you who can also ask questions and take notes for you


• Attend a support group and speak with other survivors


• Treat yourself well and take naps


• Anticipate that you will need different kinds of help and ask for it


• Include a psychologist or other mental health professional who is knowledgable about breast cancer on your health care team

These are some additional resources for coping with breast cancer: http://www.komen.org/

http://www.cancercare.org/

http://www.breastcancer.org/

http://www.cancerhopenetwork.org/

http://www.webmd.com/

Breast Cancer Awareness

October is National Breast Cancer Awareness Month and a good time to emphasize the importance of some healthy behaviors!

Breast cancer is the most commonly diagnosed form of cancer in American women and one in every eight women develop breast cancer. The National Cancer Institute estimates that in 2009, there will be 192, 370 new cases of invasive breast cancer diagnosed in women. It is also estimated that 1, 910 new cases will be diagnosed in men.

Eating a nutritious diet, maintaining a healthy weight and engaging in regular physical exercise are healthy behaviors that are believed to reduce the risk of breast cancer. Also, while there are currently no definitive ways of preventing breast cancer, we know that breast self-exams and regular mammograms are important behaviors that help detect breast cancer in earlier stages, when there is likely to be a better prognosis.

For more information about breast self-exams, and mammograms contact your physician. Further information is also available at:

www.breastselfexam.ca

www.cancer.org

http://www.medicinenet.com/

Watch for future blog posts this month about Coping with Breast Cancer, and How Psychological Treatment can help the Body and the Mind.

Take a Deep Breath to Relax

Do you ever feel overwhelmed, stressed, and out of control? Is it difficult for you to relax? Deep, or diaphragmatic breathing can provide that de-stress technique you need. The old adage “relax, take a deep breath” is actually good advice.

Here’s what happens when we are mentally or emotionally stressed -- our bodies also become stressed and show certain symptoms like short breaths, sweating, racing heart, etc. This is the body’s natural reaction to a threat. For example, the heart pumps blood into our large muscles to enable us to fight or flee from danger. This is helpful if you are stressed by a threat like a home intruder, and you need to escape, but not so great if you are stressed about the kids’ schedules and how much you have to do today

You can short circuit this stress response in your body by taking deep breaths – long, slow breaths down into your “gut” instead of short, choppy breaths into your chest. I advise people to practice this by placing one hand on your stomach and one on your chest, and trying to ensure that the stomach hand rises and falls with your breath more than the hand on your chest. This takes practice, and can feel awkward at first, but with practice you’ll get it…and see that taking a deep breath calms your body, lets you feel more in control, and actually eases your mind a bit too!

To learn more about this and other techniques to manage stress, anxiety, and physical pain, contact us at 954-340-0888 to set up an appointment with one of our mental health staff. We can teach you skills to ease your mind, and your body.

HELP YOUR KINDERGARTNER START THE SCHOOL YEAR OFF RIGHT

For many parents, having their child start school is a memorable milestone, but often parents have mixed feelings -- anticipation, excitement, anxiety, and sadness. Young children often manage emotional situations by observing how their parents deal with these events. Consider the following tips to help you and your kindergartner ease into the school year in a healthy way.

1. Visit the school- plan a few “field trips” to the school such as the week before school starts. This allows your child to become familiar with the route to school and school environment. If possible, allow your child to play on the school’s playground equipment as well as visit the front office.

2. Attend open house- this provides your child with an opportunity to meet his or her teacher and learn about what happens during the school day. Knowing what to expect is an important way to ease anxiety.

3. Read about it- You can also obtain books about school life to help prepare your new “student.”

4. “Tears” are not uncommon during the transition of starting school and parents should look to teachers to comfort their children. Usually, the child’s crying stops soon after the parent leaves. Teachers are trained to assist children with transitioning. Therefore, it is important not to linger when saying goodbye. It is better for both you and your child if you briefly provide reassurance that he/she will have a good day and that you will see him/her at the end of the day.

5. If crying continues for more than a few days, a few items in your child’s backpack may be helpful in assisting him/her with the transition, such as photos of the family or parents.

6. Know when to seek help- Most children adjust well to the start of school. If you become concerned that your child is having difficulty adjusting to school as evidenced by him or her having more extreme reactions or problems that last for an extended period, seek professional help. Discuss your concerns with your child’s teacher, the school guidance counselor, social worker, and/or school psychologist. It may also be helpful to consult with a clinical psychologist who is trained to help children overcome these problems.

For more information on helping children of all ages transition into the school environment, link onto the article below published by the National Association of School Psychologists (NASP)
http://www.nasponline.org/resources/home_school/b2shandout.aspx
or the article below published by Newswise Medical News
http://www.newswise.com/articles/view/554529

Other Helpful Resources include:
Parent Information Center:
http://www.parentinformationcenter.org/
APA Help Center from the American Psychological Association:
http://www.apahelpcenter.org/

HELP YOUR TEEN TRANSITION BACK-TO -SCHOOL

Many older children and teens have a mixture of feelings regarding summer ending and school beginning again. Help your older child begin this school year in a positive way with the following tips.

1. Focus on the positive, even if last school year was a challenging year. For example, if s/he had difficulty last year due to organizational problems, make organizational skills a top goal. Have your teen write down assignments in an assignment book or daily planner and check off the assignments when completed. Remember that when learning a new skill, most people need monitoring and feedback. Be sure to watch how your teen uses the daily assignment book or planner and offer constructive feedback.

2. Give constructive feedback- Start by saying something positive you like about your teen’s efforts or new behavior. Next, suggest how your teen can improve his or her skills. Lastly, end your message with positive or encouraging words.

3. Offer to be available- Although teens may seem to need you less because they are more independent, surveys have found that teenagers wish for more time and contact with their parents. Offer to be of help, with study skills or other projects.

4. Use positive reinforcement- Kids of all ages need positive reinforcement. Use praise and communicate appreciation of your teen’s efforts, even when s/he does not succeed.

5. Know when to seek help- Most children can ease into the school year with a positive attitude. However, if your teen exhibits more extreme reactions, has problems that last for an extended period, or you suspect a specific learning or psychological difficulty, seek professional help. Discuss these issues with your child’s teacher, the school guidance counselor, social worker, and/or school psychologist. It may also be helpful to consult with a clinical psychologist who is trained to help children overcome these problems.

For more ideas about how to help in managing the transition back-to-school, link onto the article below published by the National Association of School Psychologists (NASP)
http://www.nasponline.org/resources/home_school/b2shandout.aspx
or the article below published by Newswise Medical News
http://www.newswise.com/articles/view/554529

Other Helpful Resources include:
Parent Information Center:
http://www.parentinformationcenter.org/
APA Help Center from the American Psychological Association:
http://www.apahelpcenter.org/

HELP YOUR CHILD TRANSITION BACK-TO-ELEMENTARY-SCHOOL

Summer vacation is coming to an end. How your child begins the new school year can affect both academic performance and social functioning. Here are some tips to help your child get off to a good start!

1. Listen to what your child has to say about returning to school. If you hear any fears expressed, reassure your child that you will be there to help. Because avoidance perpetuates fears, it is important to encourage your child to face their fears rather than avoid them.

2. Ask your child what s/he liked about last school year and see how those positives can be integrated into the new school year. Being hopeful about school improves motivation.

3. Discuss how your child will have a new teacher, a different set of things to learn, and perhaps new friends. This can be especially helpful for children who may have had a difficult last year.

4. Try to make the return to school something special. The trip to get school clothes or supplies should be a positive time rather than a “hassle” or a stressor. Use this time as an opportunity to get the child excited about school. Also, allowing him/her to have something beyond the required list of items, such as a favorite character on pencils, will also help to create some excited feelings.

5. At least a week before school starts, adjust bedtimes and wake up times to match the school schedule. Also, to decrease stress, plan extra time the morning of the first school day so no one is rushing out the door.

6. Most children can ease into the school year with a positive attitude. However, if your child exhibits more extreme reactions, has problems that last for an extended period, or you suspect a specific learning or psychological difficulty, seek professional help. Discuss these issues with your child’s teacher, the school guidance counselor, social worker, and/or school psychologist. It may also be helpful to consult with a clinical psychologist who is trained to help children overcome these problems.

For more ideas about how to help your child manage the transition back-to-school, link onto the article below published by the National Association of School Psychologists (NASP)
http://www.nasponline.org/resources/home_school/b2shandout.aspx
or the article below published by Newswise Medical News
http://www.newswise.com/articles/view/554529

Other Helpful Resources include:
Parent Information Center:
www.parentinformationcenter.org
APA Help Center from the American Psychological Association:
www.apahelpcenter.org

Mental Health: An important public health issue.

Today's issue of Journal of the American Medical Association (Wednesday, July 22, Vol. 302 No. 4) has an announcement: "Mental Health Theme Issue: Call for Papers" by Richard M. Glass, MD.
In order to recognize the important public health issue of mental health, JAMA will publish a special issue on the subject in May 2010.
.
Did you know that in 1990, then Pres. George H. W. Bush officially designated the 1990's as the Decade of the Brain? Dr. Glass writes that this was to encourage research on the brain and to enhance public awareness of the importance of this research. "The brain is the site of emotion and cognition, and the controller of most bodily functions."

Within the past 20 years, there has been a tremendous increase in our knowledge of how the brain functions, but " mental disorders continue to be a major public health problem throughout the world, making a substantial independent contribution to the burden of disease worldwide. Mental disorders are a major cause of long-term disability and also interact with other health conditions as risk factors and sources of additional morbidity and mortality."

Dr. Glass goes on to write that mental disorders are also a direct cause of death -- approximately 800,000 individuals commit suicide every year worldwide-- typically related to severe mental illness, alcohol and other substance abuse. " In the United States, the latest statistics available (2006) indicate more than 33 000 annual deaths from suicide, a rate of 11.1 suicide deaths per 100 000 population per year, and 594 000 annual emergency department visits for self-inflicted injuries.

Most people place a high value on their physical health. They may not always eat the healthiest foods or exercise regularly, but no one wants to sign up for diabetes, or a disabling stroke. Our mental health is a big factor in our physical health, and directly correlated to quality of life. If your thoughts and emotions are "off track," your health will be as well.

Think about it. If your emotions fly into high gear when someone cuts you off on the interstate, and you continue to think about it and re-experience the anger and rage, this will certainly impact your mood and behavior. You may be more irritable at work, or with your spouse and kids at home. Maybe you'll smoke more cigarrettes or have a drink to help yourself calm down. And if this kind of anger is a regular event for you, over time, the stress this creates will take a toll on your body.

More on the effects of stress on the body in a future blog....but for now. Be aware. Be mindful of how you are going through your day, and the decisions you are making. Decide to make your mental health as well as your physical health a #1 priority.

btp4egfhkc

Welcome to HealthyBehavior

HealthyBehavior is Behavioral Health Institute's new blog. We hope to share information that will be helpful, whether it be about overcoming common problems we all encounter from time to time, learning ways to reduce family conflict, tips to better manage stress, the latest research and treatment options for chronic conditions, or behavior changes that can improve your overall health.

So, welcome to our blog! I'm Dr. Ellie, one of the psychologists practicing in our group. My colleagues and I will be posting here on a regular basis. Please visit us at http://www.bhifl.com/ to read more about BHI and our Clinical Staff.