An individual’s mental health—how one thinks, feels and acts—can change over time due to factors like workload, stress and work-life balance. With 1 in 5 American adults experiencing mental illness (including stress, anxiety, and depression) each year, it is apparent that mental health matters.
May is National Mental Health Awareness Month but prioritizing mental & emotional health is essential year-round—especially during the pandemic. In fact, mental health in the United States continues to worsen as the pandemic persists. Feelings of loneliness and isolation contribute to increased anxiety, depression and suicidal ideation, especially among youth and young adults. Although record levels of anxiety and depression are being reported, the mental burden of the pandemic has fortunately enabled more transparency and empathy around mental health.
This month, focus on the support you need yourself, as well as ways to support those around you at work or at home. The easiest question to ask yourself or someone else is “How are you doing.” And if their (or your) response is “good,” ask how it is “good.”
This month our Take Action Weeks include:
- Mental Health Matters Poster
- Stay Positive During Anxious Times
- Selecting a Mental Health Professional
- Meditate to Boost Mental Health
- Saying Goodbye to Stress
Mental Health Matters
13 Tips to Stay Positive During Anxious Times
Selecting a Mental Health Professional
For the many Americans that seek help from mental health professionals, selecting a provider is an important decision that should be made carefully. Credentials, competence and your comfort level with the provider are worth considering.
Psychiatrists – Have medical degrees, can prescribe medication and have completed three years of residency training (beyond medical school) in mental health care.
Psychologists – Have a doctorate in psychology and, generally, complete one or two years of internship prior to licensure.
Professional Counselors – Have a minimum of a master’s degree in a mental health discipline, and at least two years of post-graduate supervised experience.
Marriage and Family Therapists – Typically have a master’s degree or doctorate in marriage and family therapy, and at least one year of supervised practice.
Social Workers – Have a minimum of a master’s degree in social work and at least two years of post-graduate supervised experience.
Who’s the Best Fit?
Finding the right mental health professional requires a bit of work. If you are depressed or have another serious mental illness, it can be difficult to do that work on your own. If you are in this situation, ask family, friends or your primary physician for assistance. Here are some dependable ways to locate a provider:
- Through referrals by physician, friends or family members
- Ask your health insurance company for a list of providers
- Check your Employee Assistance Program (EAP) at work for a referral
Also take into account factors that are important to you like age, race, gender, religion and cultural background. It is not wrong to rule out certain providers because they don’t meet the criteria; you will be establishing a long-term relationship with this person, and you need to feel as comfortable with them as possible.
Questions to Ask
- What types of treatment do you provide?
- What is your training or experience with my problem area?
- How will we determine treatment goals?
- How will we measure my progress?
- What do you expect from me?
- What are your office hours?
- How do you handle emergencies?
- Do you charge for missed appointments?
- Are you in my health plan’s provider network?
Meditate to Boost Mental Health
The coronavirus pandemic has increased the stress of many Americans. Maintaining your mental health during these uncertain times can be challenging, especially if you’re not sure how to get started. Take charge of your mental health today by meditating. There are many different types of meditation, but here are some types for beginning a mindful practice of your own:
Start Small: Sitting for three to five minutes may seem like a long time when you’re starting out – and that’s OK. Keep it simple and increase your meditation time slowly each day or week.
Schedule It: Blocking off time will help you plan for meditation. It’s recommended to meditate first thing in the morning, so send yourself a calendar invitation and show up.
Designate a Spot: Find a dedicated, quiet place to practice. As you continue with meditation during the pandemic, your brain will begin to associate this special area with meditation, and you’ll subconsciously begin to relax when you’re in the this space.
Focus on Breathing: Slow, steady breathing is important. As you take deep breaths in, let you belly expand – while keeping your chest sill – for better meditation and mindfulness. Try counting each inhale and exhale as a way to focus your attention on your body.
Don’t Get Discouraged: It’s called practice for a reason. Meditation take practice, and it can take a few days or even weeks to successfully incorporate it into your life. FInd what works to calm your mind and keep you focused on the present.
Saying Goodbye to Stress
