Did you know that over 58 million American adults, which is more than one in five, live with mental illnesses like anxiety, depression, or bipolar disorder? Surprisingly, more women than men seek treatment for these challenges.
However, there's a lingering stigma around mental health, making it difficult for those dealing with these issues. Dr. Arthur Barsky from Brigham and Women's Hospital explains that this stigma can affect people's morale and recovery. Feeling labeled and isolated can worsen depression or anxiety, leading to problems like substance abuse or social withdrawal.
The good news is that science is helping break down these old beliefs. Advances like brain imaging show that certain mental disorders cause structural changes in the brain, reducing the stigma around mental health.
For those dealing with mental health challenges, here are some strategies to overcome stigma:
1. Embrace Treatment: Don't let labels stop you from seeking the help you need, whether it's therapy, medication, or both. There are effective treatments available.
2. Separate Yourself from Your Illness: Remember that your condition doesn't define you. Instead of saying "I'm bipolar," say "I have bipolar disorder."
3. Don't Take Comments Personally: People might say the wrong things, but it often says more about them than you. Consider their perspective rather than internalizing their words.
4. Share Your Story: If comfortable, share your experiences to correct misinformation and help others understand better. It might be challenging, but it can be incredibly beneficial.
Additionally, if you're considering therapy, here are some tips to get the most out of it:
1. Choose Your Therapist Wisely: Look for someone who specializes in your specific problem and with whom you feel comfortable.
2. Treat Therapy as Teamwork: It's a collaboration where you lead initially, but over time, your therapist provides guidance.
3. Be Vulnerable: Open up about your experiences and feelings, even if it's uncomfortable.
4. Take Prescribed Medications: If your therapist recommends medication, take it as prescribed. Ask about side effects and work with your clinician to make the best choice.
5. Define Success: Set goals with your therapist to create a framework for progress, understanding that therapy is a process, not a quick fix.
6. Be Patient: Effective therapy takes time, and it's okay if progress is gradual. Be patient with yourself throughout the journey.
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Seasonal affective disorder can be treated and managed with the use of light therapy and medicines.
The winter season brings chilly days and cozy vibes, but for some, it also ushers in a condition known as Seasonal Affective Disorder (SAD). SAD is a form of depression that kicks in during late fall and winter, easing off with the arrival of spring. While the exact cause remains a mystery, researchers believe a lack of sunlight plays a pivotal role.
Dr. Richard Schwartz, an associate professor of psychiatry at Harvard-affiliated McLean Hospital, emphasizes the significance of recognizing SAD as a serious condition. He notes, "People should not ignore the signs of SAD and should seek treatment if they appear, as left alone, SAD can escalate to serious health issues."
Sunlight and Your Mood
Sunlight exposure has a profound impact on our brains. It stimulates the hypothalamus, a brain region housing our internal sleep-wake clock. Insufficient light disrupts this clock, leading to an overproduction of the sleep hormone melatonin and a decrease in serotonin, the feel-good brain chemical. This chemical imbalance can result in feelings of low energy, lethargy, and depression.
SAD comes with other telltale signs, including diminished sexual desire, an inclination to overeat (especially comfort foods), and sleep disturbances. It also correlates with cognitive challenges like difficulties in concentration and memory. Dr. Schwartz adds, "As you become more lethargic from SAD, you are also less likely to exercise or socialize."
Several factors heighten the risk of SAD, such as a family history of SAD or depression and geographic location. People residing in northern states, where daylight diminishes significantly in fall and winter, are more prone to SAD than those in the south.
Sticky thoughts aren't just a mental annoyance – they can mess with your concentration, fuel feelings of shame and fear, and even harm your self-esteem. Over time, they might lead to social isolation, making some folks reluctant to leave home.
Making friends and improving health by getting over loneliness
These are the tips that will help you.
1. Look for people with similar beliefs.You can make friends more quickly with people who like the same things you do.
First, think about what you like. Do you read a lot, watch a lot of movies, study history, farm, eat a lot, have a dog, or play sports? Are you really interested in a good cause, your neighborhood, or your history? Do you collect things? Are you crazy about old cars? Do you like changing the way old furniture looks? You might want to learn something new, like how to cook a Nigerian dish or speak a new language. If you are interested in any of these hobbies or things you want to try, Look for clubs, charity workshops, classes, or online groups that can help you achieve them.
When you join a group, you have to keep going to it so that you can make friends. It would be great if you could be there in person.
2. Learn how to get along with others.
Sometimes the simple social skills that help us really connect with other people get rusty over time. You'll be happier if you're not just hoping that someone will notice how interesting you are.
How to get better:
Make more smiles. When you smile, you make other people feel welcome and at ease.
Make things interesting. Are you ready to talk or ask something? One idea is to talk about the news or why everyone is here (if it's a class, ask someone how long they've been interested in the subject). Or, find something to talk about. That person may be wearing a pretty pin. See if there's a story behind it.
Try your best to listen. As you listen, show that you are interested in what they have to say. You can look at them, nod your head, or say "Mmm" while they talk to help. Feel like everyone is waiting to hear what you have to say.
There are more things you should ask. Don't go away when someone tells you they have an interesting story. If they hint at something, show that you're interested and ask them to go into more detail. They're leaving clues that will lead to a more in-depth talk.
3. Make chances happen.
If you don't want to join someone else's group, make your own. Hold events at your home or somewhere else. It only takes three people. You can say something like, "Let's read books, talk about a TV show, or have dinner together every week."
Here are some other ideas for weekly or monthly get-togethers:
- Nights with games
- A night of trivia
- Hiking in beautiful parks, walks on the beach, trips to museums, cooking, knitting, sewing, or crafting, shopping, day trips to nearby towns, making jewelry, collecting comic books, old dolls, and baseball cards, and showing off your collection
If they want to, set up times and places to get together regularly. The idea might only be thought about unless something changes. Don't be shy.
Even if you don't become friends, chatting can still be useful. The people who interacted with strangers, coworkers, friends, and family the most were happier than the people who interacted with the fewest types of people. This was found in a study from 2022.
Finally, talking to a lot of different people is good for your health, whether it's the cashier at the grocery store, a neighbor, an old friend, or a new friend. All of these connections might make you feel less lonely.