Mental Health: It's Okay To Not Be Okay | Productiveandfree

We’ve all been hearing about mental health issues more frequently lately. It’s been a prevalent issue in society especially during the past years when everyone was locked away in their homes away from friends, family, co-workers, and any type of social interaction. People were deprived of the ability to interact closely with another person that it impacted them in ways that no one ever imagined. The suicide hot line had a long hold time, the crisis text line was hard to reach. Therapists had long wait lists, and even now, people around the world are still coping with its effects.

According to the Mental Health of America, more than half of adults with mental illness and 60% of youth with major depression do not receive any mental health treatment. So where does that leave us when seeking help IS expensive, hard to come by, and for some, still a taboo issue that still holds a stigma when spoken out loud?

So, let’s get to the point, I want to share some things about mental health that could help to maybe detect its symptoms, recognize triggers, then some tools on how to cope with it. Do hope this helps.

SYMPTOMS

When you are overwhelmed and stressed, your body is in a fight or flight state and your mind releases cortisol, adrenaline, and stress hormones, which increases your heart rate, and keeps your mind in a high state of vigilance. This prevents you from relaxing, which also prevents you from sleeping. Then the whole cycle repeats and you end up in a chronic state of stress and anxiety.

Stress is a very dangerous thing. Stress is emotionally, physically, and mentally exhausting. It eats you up from the inside out. You are constantly worried about issues that are beyond your control and cannot be immediately remedied.

The Department of Health and Human Services has recommended that adult patients 65 and younger be screened for anxiety due to the high stress levels that have plagued the country since the pandemic.

Hence, we need to learn to recognize its symptoms, learn our triggers, seek help, cope with our stressors, and care for our mental health.

Here are several symptoms that could be signs of a mental health problem. Please check with a mental health professional or your physician for a proper diagnosis since this is a generalized list of symptoms for a wide variety of mental health issues.

High Blood Pressure
Chest Pain or Heart Racing
Digestive Problems
Nausea
Aches and Pain
Head and Neck Pain
Headaches or Migraines
Dizziness or Shaking
Decreased Libido
Weakened Immune System
Being Easily Fatigued
Having a Hard Falling Asleep
Having a Hard Time Staying Asleep
Having Difficulty Concentrating
Being Irritable
Feeling Restless
Feelings of Being Out-of-Control
Thoughts of Self-Harm or Suicide

TRIGGERS

1. Finances

This is such a big trigger for a lot of people for the most obvious reasons. Not being able to pay bills, put food on the table, a roof over your head, and provide for your family and kids can cause such anxiety that can affect your day-to-day life. This causes constant worry, a feeling that you are out of control, and the inability to figure out a solution.

2. Work

As we all know, work is very stressful and when these stressors build up, it causes so many symptoms that doesn’t easily go away when left untreated. Which can cause burnout and that is something that no one wants happening.

That’s why it is important to take a break, even go on a vacation, even if that vacation involves staying home, binging the latest Netflix series, and eating a bowl of popcorn all to yourself, you need to take that vacation. You need to get away from the office, away from work emails, away from answering your work calls, away from your boss, your clients, and hopefully away from all the stressors of work.

3. Home

Now onto home stressors. How do we even list the worries that plague our home life? Yet the constant worry stays at the front of your mind and never goes away. It’s a constant state of stress. At some point, it will overwhelm you, it will be too much, and what will happen then? So, you need help. Hopefully, you get help earlier than later, and the right help at that.

4. Relationships

Now, relationships, this is quite tricky, this, I believe, in my opinion, ties in everything else above. With the issues you are having with finances, work, and at home, your relationships WILL BE affected. Any trouble you are a going thru, if you are not careful, your relationships, may be the first to go.

For example, finances, if not communicated well, can cause a marriage to fail.

Another example is, if you are having a really hard time at work, your kids may not be getting your full attention when you are at home.

A more complicated example, if you are not well rested and too anxious with home stressors, your work will then be affected, and possibly cause you to get fired.

All four triggers listed above are interconnected. Now imagine all of them causing chaos in your life. What will that do? What kind of effect can that cause? What havoc will it bring to your health? Emotionally? Physically? Mentally?

COPING

1. Seeking Out Help

Always seek help! There are resources out there whether you have the means or not, there is help. You just have to remember to look.

a. Suicide and crisis hotline 988

You can talk to them 24/7, it doesn’t have to be just about suicide, it is also a crisis line, even if you just need to talk to someone. It is a safe space, it remains anonymous. It is always better to have someone to talk too. To lean on when times get hard.

b. Therapy

Someone who you can work with, to talk too, to help you thru all the stressors, the anxiety, and the pain you are going thru. Also be careful to find the right one. Don’t just settle for anyone, find someone you are comfortable with, the right fit. If it doesn’t feel right, don’t feel bad about looking for another one.

c. Family and Friends

Yes, it is hard to turn to family and friends when we have anxiety or mental health issues especially when some people still consider it total nonsense, but someone will always understand and surprise you on how supportive they are and are willing you help you. Don’t be embarrassed about telling them what you are going thru, admitting that you are in need of help is the first step.

d. Religious leaders

A priest, a rabbi, a reverend, a minister. Yes, we can turn to religious leaders for counsel in times of need. They are there to help in times like these.

2. Managing Stressors

Here are my top coping skills – though I’ll have to say, number one I hate, but just as effective, and has a lot of benefits. *wink-wink*

A. Exercise

Yes, I hate this, but unfortunately it helps, it gives you endorphins, the happy chemical in the brain. So, even if it’s just to get out and take a short walk, like for 10 to 20 minutes, then go for it, you’ll feel better after. Refreshed, your mind clearer, and get a bit more energy. This also involves a 3-in-1 benefit

1. Exercise – has lots of health benefits.

2. Going for a walk – getting out of the space you are currently in.

3. Getting some sunshine – soaking in some sun, vitamin D, and fresh air.

B. Breathing

It helps to close your eyes, shoulders back, inhale thru your nose by counting to 4, hold your breath by counting to 4, exhale thru your mouth by counting to 6. Do it about 5 times. Also remember to breathe from your diaphragm so as not to pass out. Learned this from Headspace. Simple breathing exercises helps calm things down when things seem to be out of control.

Another way is to count to 10 with every breath – one slow inhale and exhale is 1, another inhale and exhale is 2, another inhale and exhale is 3, so on. You can also count backwards, and just keep going until you feel calmer. Remember to do it slowly and breathe from the diaphragm or you might hyperventilate and pass out. If it helps, put your hand on your abdomen so you can feel every breath.

C. five senses

When in a panic or anxious state. Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This method grounds you. It brings you back to the present and does not allow you to continue getting overwhelmed by your thoughts and your feelings.

D. Meditation

My siblings have been trying to get me to try this for years, but I’ve only gotten around to it last year and gave Headspace a try. Breathing was the first thing I learned and realized how much it benefited me. They have different courses, long and short, to help with what you need and what you are going thru.

If you need some convincing, check out the episodes about meditation, sleep, and unwinding your mind on Netflix from Headspace. It’s very educational and helpful. Either way, there’s other apps out there you can try too, like UCLA Mindful which is just as effective and beneficial, and best of all, it’s FREE.

E. Make a routine

This puts in some structure. Lessens anxiety and reduces the chances of a panic attack. Yes, panic attacks. I’m way too familiar with this. I learned that having a routine and trying to stick to that routine helps me lessen my stressors. So, routine, routine is good.

I’d like to share my daily agenda sheet. It’s not my planner, it’s just something I use to keep my day-to-day tasks in check. I write down what I do as I do them to keep track of my day. Make notes, my reminders, doodles, scratch paper, and what not. Simple things that help, right.

It was not easy to get into this routine. It took me a long time to get here. There was a lot of trial and error, and a lot of error it was. But I finally figured out what worked and thank goodness for that. So be patient with yourself and be kind. This is a process. It does not happen overnight.

Also, try reading our blog posts about routines:

15 Self-Care Habits Worth Prioritizing

12 Evenings Habits Worth Developing

12 Morning Habits Worth Developing

7 Days of Daily Positive Affirmations

Grit by Angela Duckworth

3. Other Strategies for Coping

Get Some Rest
Draw
Scribble on Paper
Crumple Paper
Listen to Music
Do Yoga
Unplug From Social Media
Start a New Hobby
Read a Book
Watch a Funny Movie
Journal Writing
Free Write
Sing a Song
Call a Friend
Take a Shower
Bubble Bath
Slowly Count to Ten
Limit Caffeine Intake
Limit Alcohol Intake
Get a Massage
Don’t Skip Meals
Eat a Healthy Meal
Organize Your Space
Go for a Walk
Hug Your Pet

Remember to also be grateful and remember your accomplishments. When we get very overwhelmed, we forget the good things and appreciate what we have achieved.

So, here’s another thing I want to share. For days you feel that the only thing you accomplished was being able to get up from bed and the only thing you are grateful for is your bed, write it down… because when things get really bad, refer back to this list and you can see all the good things in your life – if anything else, you can laugh at it one day.

In conclusion…

Having mental health issues is tough. It affects your day-to-day life, but there are ways we can do to not let it control us and get thru the day. In other words, it is MANGEABLE, if we let it. Also remember that managing our mental health issues is a process, there is no one step to get it solved right away or immediately. It does not happen overnight. Be patient with yourself and most especially, BE KIND.

Lastly, some people also suffer in silence. We may not know until it’s too late, always, always check in on a loved one, a friend, a family member, because that phone call, letter, e-mail, or text message could save a life. Let them know that they are not alone, and there is no need to suffer alone. We should remember to help each other. Life is tough, we don’t have to be alone doing it.

“Life is Tough, We Don’t Have to Be Alone Doing it. ”

— from PF

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Disclaimer:

This blog does not provide medical advice. It is intended for informational purposes only. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. Always seek the advice of your doctor or other qualified health care provider regarding a medical condition. If you think you may have a medical emergency, immediately call your doctor or dial 911.

Sources:

https://my.clevelandclinic.org/health/articles/11874-stress
https://my.clevelandclinic.org/health/diseases/22780-nervous-breakdown
https://www.nimh.nih.gov/health/topics/anxiety-disorders
https://www.verywellmind.com/what-are-the-main-causes-of-stress-3145063
https://headspace.org.au/explore-topics/for-young-people/anxiety/
https://www.healthline.com/health/workplace-anxiety#key-signs
https://mhanational.org/issues/state-mental-health-america
https://www.history.com/news/10-allegedly-mad-monarchs
https://www.nytimes.com/2022/09/20/health/anxiety-screening-recommendation.html
https://clagettbarnett.com/10-leading-causes-of-divorce-in-the-united-states/