Mental Health Tips for a Balanced Life

Disclaimer:

The contents of this blog post are for informational and educational purposes only.

The content is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your mental health professional or other qualified health provider with any questions you may have regarding your condition. Never disregard professional advice or delay in seeking it.

CLICK HERE TO EARN MORE WITH SOFI

Did you know that mental health issues affect one in four individuals worldwide?

From experiencing stress and anxiety to living with depression and other mental illnesses, the impact of mental health on our well-being cannot be underestimated. In today's fast-paced and demanding world, maintaining good mental health is crucial for leading a balanced and fulfilling life.

In this article, I will provide valuable mental health tips to help you prioritize your mental well-being and achieve emotional balance. By implementing these tips, you can improve your overall mental health and enjoy a higher quality of life.

Photo by Emma Simpson on Unsplash

Therapy Options and Counseling Services for Mental Health Support

Finding the right therapy options and counseling services is crucial when it comes to receiving the necessary support for your mental health. Whether you are dealing with anxiety, depression, or other mental health challenges, seeking professional help can greatly improve your well-being and quality of life.

There are several therapy options and counseling services available to address different mental health concerns. Let's explore some of them:

Traditional Counseling Services

Traditional counseling services often involve one-on-one sessions with a licensed therapist or counselor. These professionals are trained to help individuals cope with a variety of mental health issues by providing guidance, support, and evidence-based interventions.

Psychiatric Services

Psychiatric services involve the diagnosis, treatment, and management of mental health disorders by a psychiatrist, or a medical doctor specializing in mental health. Psychiatrists have the knowledge and expertise to prescribe medication and offer a comprehensive approach to mental health treatment.

Group Therapy

Group therapy involves participating in sessions with a small group of individuals who are dealing with similar mental health challenges. These sessions provide a supportive environment where participants can share experiences, gain insight, and learn coping strategies from both the therapist and other group members.

Online Counseling

Online counseling services offer therapy sessions through secure video calls, phone calls, or text messaging. This option provides convenience and accessibility, especially for individuals who may have difficulty accessing traditional in-person sessions.

By exploring these therapy options and counseling services, you can find the professional help you need to manage and improve your mental health. Remember, seeking support is a sign of strength, and there is no shame in reaching out for assistance on your journey towards mental well-being.

Therapy Option Key Features Traditional Counseling Services One-on-one sessions with a licensed therapist or counselor. Psychiatric Services Diagnosis, treatment, and management of mental health disorders by a psychiatrist. Group Therapy Participating in supportive sessions with a small group of individuals. Online Counseling Therapy sessions are conducted through secure video calls, phone calls, or text messaging.

Photo by Gabriele Stravinskaite on Unsplash

Practicing Mindfulness and Self-Care for Mental Wellness

Mindfulness and self-care practices play a vital role in maintaining mental wellness. By incorporating these practices into your daily routine, you can enhance your emotional well-being, achieve a greater sense of balance, and cultivate a happier life.

The Importance of Mindfulness in Promoting Emotional Well-being

Mindfulness is the practice of being fully present in the moment, without judgment or distraction. It involves paying attention to your thoughts, feelings, and sensations, allowing you to gain a deeper understanding of yourself and your surroundings.

Research has shown that mindfulness can have numerous benefits for mental wellness. It can reduce stress, anxiety, and depression, improve focus and concentration, enhance self-compassion, and promote overall emotional well-being.

"Mindfulness is the key to unlock the full potential of your mental wellness."

By fostering mindfulness, you can develop a greater sense of self-awareness and learn to better manage your thoughts and emotions. This can lead to a more positive outlook and improved mental resilience.

Practical Self-Care Strategies for Enhancing Mental Wellness

Self-care involves taking deliberate actions to prioritize your physical, mental, and emotional well-being. By incorporating self-care practices into your routine, you can create a solid foundation for your mental wellness.

Here are some practical self-care strategies that can help enhance your mental wellness:

• Engage in regular physical activity: Exercise releases endorphins, which can improve mood and reduce stress. Find an activity you enjoy, such as walking, yoga, or dancing, and make it a regular part of your routine.

• Nurture meaningful relationships: Spend time with loved ones, connect with friends, and join supportive communities. Social connections play a crucial role in maintaining mental well-being.

• Practice relaxation techniques: Incorporate relaxation techniques such as deep breathing exercises, meditation, or progressive muscle relaxation into your daily routine to reduce stress and promote calmness.

• Set boundaries: Learn to say no to activities or commitments that drain your energy and prioritize activities that bring you joy and fulfillment.

• Engage in hobbies or creative outlets: Be intentional about pursuing activities that bring you joy and allow you to express yourself creatively. Whether it's painting, writing, gardening, or playing a musical instrument, find something that sparks your passion.

By implementing these self-care strategies, you can create a nurturing environment for your mental wellness, improve your emotional well-being, and cultivate a more balanced and fulfilling life.

Photo by Silas Baisch on Unsplash

Prioritizing your mental health is crucial for achieving and maintaining a balanced life. By implementing the mental health tips discussed in this article, you can make significant strides toward improving your emotional well-being. Remember, I am here to support and guide you on your journey to better mental health.

Exploring therapy options and counseling services is another essential step in prioritizing your mental well-being. Whether it's traditional counseling or psychiatric services, seeking professional help can provide the necessary support to navigate through challenging times and manage your mental health effectively.

Practicing mindfulness and self-care are powerful tools for nurturing your mental wellness. Take time to prioritize self-care by engaging in activities that bring you joy, relaxation, and peace. By incorporating mindfulness techniques into your daily routine, such as meditation or deep breathing exercises, you can cultivate a greater sense of calm and balance in your life.

Remember, your mental health matters, and investing in yourself is a worthy and empowering endeavor. By taking proactive steps towards improving your mental well-being, you can create a more fulfilling life and enjoy the overall benefits of a balanced and healthy mind.

CLICK HERE TO EARN MORE WITH SOFI

If you enjoy my work, please consider supporting me by buying me a coffee or checking out my author page on Amazon. Also, check me out on YouTube, Instagram, Apple Music, and Spotify.

Subscribe to my Newsletter

Photography as Therapy: How Capturing Images Can Help with Mental Health

Disclamier: This post includes content written by AI and with the help of Grammerly

Photo by Marek Piwnicki

In recent years, the therapeutic benefits of photography on mental health have gained recognition. Photography has become a powerful tool for individuals seeking to manage and improve their mental well-being. This article aims to explore how photography can serve as therapy, highlighting its ability to promote self-expression, increase mindfulness, and foster a sense of purpose and connection.

Self-expression and Empowerment:

Photography provides a unique and personal outlet for individuals to convey emotions, feelings, and thoughts that may be difficult to express verbally. Through this lens, individuals can capture their innermost thoughts and perspectives, fostering a sense of empowerment and enabling them to reclaim their narratives.

Mindfulness and Being Present:

Engaging in photography requires individuals to be actively present in the moment. It encourages individuals to observe and appreciate their surroundings, focusing on details that may go unnoticed in everyday life. This mindfulness-based practice helps to cultivate a greater sense of awareness, reducing stress and anxiety while promoting relaxation and mental clarity.

Creating a Sense of Purpose and Connection:

Photography can provide individuals with a sense of purpose and accomplishment. Whether through documenting personal experiences or capturing moments in the world around them, it gives a renewed sense of meaning and direction. Furthermore, participating in photography communities or sharing one's work can foster connections and a sense of belonging.

Photography has emerged as an effective form of therapy that can positively impact mental health. By enabling self-expression, promoting mindfulness, and fostering a sense of purpose and connection, it offers individuals a powerful tool to navigate their mental well-being. As more people recognize the benefits, photography as therapy continues to gain traction, providing a creative and accessible avenue for healing and growth.

If you enjoy my work, please consider supporting me by buying me a coffee or checking out my author page on Amazon. Also, check me out on YouTube, Instagram, Apple Music, and Spotify.

Subscribe to my Newsletter Joanne’s Substack

What Anxiety Looks Like?

Photo from pixabay.com

Anxiety can make you feel worried or scared. Anxiety can cause physical symptoms such as a fast heartbeat or sweating. It is a normal human response to be anxious in certain situations. You may have an anxiety disorder if you feel anxious all or most of the time. 

Anxiety comes in different forms. Some people experience worrying, a racing heart, or feeling on edge. 

Here are some things people say anxiety feels like:

“Being so scared you’re paralyzed” 

“Your heart is beating out of your chest”

“Constant worry and fear”

“Being powerless against your own mind”

“Not being good enough and always blaming yourself”

“Everything is happening all at once” 

“Pretending you’re okay but really you can’t breathe or think straight” 

Anxiety affects the body, thoughts, and behaviors.

You know the thoughts, feelings and symptoms well if you ever experience anxiety. Self-consciousness, excessive worry, sleepless nights, to name a few. Sometimes it is hard to express, day in and day out.

Symptoms:

Panic, fear, and uneasiness
Feelings of panic, doom, or danger
Sleep problems
Not being able to stay calm and still
Cold, sweaty, numb, or tingling hands or feet
Shortness of breath
Breathing faster and more quickly than normal (hyperventilation)
Heart palpitations
Dry mouth
Nausea
Tense muscles
Dizziness
Thinking about a problem over and over again and unable to stop (rumination)
Inability to concentrate
Intensely or obsessively avoiding feared objects or places

Types of Anxiety: 

Generalized Anxiety Disorder (GAD)

Common Types of Anxiety: Panic Disorder.

Common Types of Anxiety: Social Anxiety Disorder.

Post-Traumatic Stress Disorder (PTSD)

Obsessive-Compulsive Disorder (OCD)

Separation Anxiety Disorder.

Common Types of Anxiety: Phobias.

Managing Anxiety Disorder Symptoms:

Keep a journal. Writing down your thoughts before the day is down may help you relax so you’re not tossing and turning with anxious thoughts all night. 

Manage your negative thoughts. Thinking positive thoughts instead of worrisome ones can help reduce anxiety. This can be challenging if you have certain types of anxiety, however. Cognitive behavioral therapy can teach you how to redirect your thoughts. 

Get together with friends. Whether it’s in person, on the phone, or the computer, social connections help people thrive and stay healthy. People who have a close group of friends that support and chat with them have lower levels of social anxiety. 

Seek support. Some people find it helpful and uplifting to talk to others who are experiencing the same symptoms and emotions. Self-help or support groups let you share your concerns and achievements with others who are or who have been there. 

Resources:

https://www.rethink.org/advice-and-information/about-mental-illness/learn-more-about-conditions/anxiety-disorders/

https://www.mhanational.org/sites/default/files/Life%20with%20Anxiety%20Fact%20Sheet.pdf

https://artisanclinical.com/what-anxiety-looks-like/

https://www.webmd.com/anxiety-panic/guide/anxiety-disorders#1-2

If you enjoy my work, please consider supporting me by buying me a coffee or checking out my author page on Amazon. Also, check me out on YouTube, Instagram, Apple Music, and Spotify.

Subscribe to my Newsletter Joanne’s Substack

You Can Have Jesus and a Therapist Too

According to the National Alliance on Mental Illness in the United States 1 and 5 adults experience mental illness each year, 1 and 6 youth experience mental disorders each year, and 50% of all lifetime mental illness begins by age 14, and 75% by age 24.

You can have faith in God and go to therapy. Everyone has mental health and we need to pay attention to it. Therapy is investing in you; it doesn’t mean you’re a bad Christian. You're the only you that you have, the longest relationship, and the best thing you can do is take care of you. Jesus is our number one healer but just as He provides medical doctors for physical health He also provides us with therapists and counselors for our mental health. Therapy and counseling is a gift from Jesus.

In the church there is a stigma when it comes to seeing a therapist. Some Christians think that you should only rely on God and His power, we don’t need anything else. 

Some may think going to a therapist or taking medication for mental health issues is weak faith. But it is dangerous to think that way. The bible says we also need each other along the way. God may be leading you into joining a support group, individual therapy, talking to friends, or taking medication. It can save your life. God wants you to be whole. If it takes therapy to make you whole and what God made you to be and you having a peaceful mind.

Then it’s okay to have Jesus and a therapist too!

If you are longing for healing for mental health seek God in prayer first with an opened heart and mind. Then seek counseling wherever God leads you. Getting help is not a sign of weakness it’s a sign of courage. 

Photo by Aaron Burden from Unsplash

What Does the Bible Say About Therapy? 

Thinking more positive, making your mind still, and giving forgiveness. Getting your love right, by taking care of your mental health. What we think influences our emotions and the way we think gives us peace.

Jesus said to him, “ ‘You shall love the Lord your God with all your heart, with all your soul, and with all your mind.’  This is the first and great commandment.  And the second is like it: ‘You shall love your neighbor as yourself.’  On these two commandments hang all the Law and the Prophets.” -Matthew 22:37‭-‬40 NKJV

So he answered and said, “ ‘You shall love the Lord your God with all your heart, with all your soul, with all your strength, and with all your mind,’ and ‘your neighbor as yourself.’ ” -Luke 10:27 NKJV

Finally, brethren, whatever things are true, whatever things are noble, whatever things are just, whatever things are pure, whatever things are lovely, whatever things are of good report, if there is any virtue and if there is anything praiseworthy—meditate on these things. -Philippians 4:8 NKJV

Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus. -Philippians 4:6‭-‬7 NKJV

Rest in the Lord, and wait patiently for Him; Do not fret because of him who prospers in his way, Because of the man who brings wicked schemes to pass. -Psalms 37:7 NKJV

Blessed are those who hunger and thirst for righteousness, For they shall be filled. Blessed are the merciful, For they shall obtain mercy. -Matthew 5:6‭-‬7 NKJV

If you enjoy my work, please consider supporting me by buying me a coffee or checking out my author page on Amazon. Also, check me out on YouTube, Instagram, Apple Music, and Spotify.

What You Need to Know About Suicide and Self-Harm

Disclaimer: 

Information presented in this blog post may be triggering to some people. I am not a therapist or licensed health care provider. If you are in this situation, please for yourself and your loved ones, please get the appropriate help for your needs. If you are in crisis or you think you may have an emergency, call your doctor or 911 immediately. If you're having suicidal thoughts, call 1-800-273-TALK (8255) to talk to a skilled, trained counselor at a crisis center in your area at any time (National Suicide Prevention Lifeline). If you are located outside the United States, call your local emergency line immediately.

Photo from Unsplash

Facts About Self-Harm

Self-harm involves hurting or harming yourself to relieve stress or any overwhelming emotions. Self-harm starts in adolescents and young adults, it may or may not be a suicide attempt. Some examples are cutting or burning. Other forms of self-harm are hair pulling, biting, and hitting the body with objects. It’s not easy to tell if someone is hurting themselves, they are really good at hiding the scars. Here are signs to look for wearing long sleeves all the time especially in hot weather, unexplained cuts or bruises, bloodstains on clothing or bedding, and feelings of hopelessness. Self-harm is an unhealthy coping mechanism, it’s not a mental illness. There may be illnesses related to self-harm like depression and anxiety. People who self-harm usually target places that are not seen/covered by clothes like the arms, legs, and abs area. People that are at risk are people who experience being bullied, have been abused, have low self-esteem, and have an untreated mental illness. Self-harm is a very serious issue. It can have long-term effects and severe injuries. If not treated or dealt with by professional self-harm can lead to broken bones, permanent scarring, injured nerves, blood vessels, and muscles, suicide, or accidental death.

Facts About Suicide

Worldwide suicide is the second leading cause of death among young adults and teens. In the United States it is the 10th leading cause of death overall. 

The National Institute of Mental Health defines suicide as a death caused by self-directed injurious behavior with intent to die as a result of the behavior. A suicide attempt is a non-fatal, self-directed, potentially injurious behavior with intent to die as a result of the behavior. A suicide attempt might not result in injury. Suicidal ideation(thoughts) refers to thinking about, considering, or planning suicide.

“Suicidal thoughts or actions are a sign of extreme distress, not a harmless bid for attention, and should not be ignored.” -The National Institute of Mental Health

The signs that someone may consider suicide varies. Here are some signs of someone who is thinking about suicide. When someone is talking about wanting to die, feeling empty and hopeless, feeling unbearable pain, withdrawing or isolation, showing behavior that can lead to death, and gives away important possessions. Suicide effects people of all ages, race, and genders. The risks factors for suicide are mental illness, chronic pain, family history, and family violence or abuse.

Photo from Unsplash

If You Know Someone in Crisis

Call the National Suicide Prevention Lifeline (Lifeline) at 1-800-273-TALK (8255), or text the Crisis Text Line (text HELLO to 741741). Both services are free and available 24 hours a day, seven days a week. The deaf and hard of hearing can contact the Lifeline via TTY at 1-800-799-4889. All calls are confidential. Contact social media outlets directly if you are concerned about a friend’s social media updates or dial 911 in an emergency. Learn more on the Lifeline’s website or the Crisis Text Line’s website.

The Veterans Crisis Line connects Service members and Veterans in crisis, as well as their family members and friends, with qualified, caring Department of Veteran’s Affairs (VA) responders through a confidential toll-free hotline, online chat, or text messaging service. Dial 1-800-273-8255 and Press 1 to talk to someone or send a text message to 838255 to connect with a VA responder. You can also start a confidential online chat session at veteranscrisisline.net/get-help/chat.

If you enjoy my work, please consider supporting me by buying me a coffee or checking out my author page on Amazon. Also, check me out on YouTube, Instagram, Apple Music, and Spotify.

How Childhood Trauma Affects You in Adulthood?

Trigger Warning: Information presented in this article may be triggering to some people. This blog contains discussions about childhood trauma.

Trauma is an overwhelming event that overcomes our capacity to cope. Trauma affects us emotionally, mentally, physically, and in our relationships. Examples of trauma that can affect childhood are sexual or physical abuse, natural disaster, car crash, neglect, and violence in the home. Adults who experience trauma as children are more likely to suffer from physical, mental, emotional conditions or illnesses, like post-traumatic stress disorder.

What is Childhood Trauma?

Defined by The National Institute of Mental Health as “the experience of an event by a child that is emotionally painful or distressful, which often results in lasting mental and physical effects.”

Trauma can affect a child by experiencing or witnessing something traumatic. Whether it was abuse or witnessing something like a car crash, those events can have a lasting impact on a child's development. Between the ages of newborn to 6 years old is when a child’s brain grows and develops, and is more vulnerable to trauma. The common types of trauma are abuse (physical, emotional, and sexual), neglect (abandonment, physical/emotional needs are not met), and child’s household/ environment (mental illness, substance abuse, domestic violence, or divorce).

Signs and Impact of Childhood Trauma 

Adults who experience childhood trauma are most likely to have panic disorders and affective disorders.

Also called mood disorders, affective disorders are mental illnesses such as depression and bipolar. These disorders affect the way you think and feel. The symptoms may range from mild to severe. The symptoms of depression include extreme sadness, feeling hopelessness, or thoughts of suicide. The episodes of depression can last for days, weeks, months, or even years. There are many forms of depression-like major depressive disorder, persistent depressive, and postpartum depression. 

Bipolar is a mood disorder that causes extreme mood swings. Bipolar disorder may have episodes of happiness followed by despair. Your mood shifts back and forth, it may happen once in a while or a few times in a short period of time.

Panic disorder also known as anxiety is an intense fear that can cause unexpected panic attacks. The symptoms of a panic attack may include a fast heartbeat, dizziness, chest pain, or shortness of breath. Panic attacks can happen without warning.

Symptoms of childhood trauma can also include flashbacks, emotional numbness, self-destructive and impulsive behavior, poor sleep (hard to go to sleep, stay asleep or wake up) wanting to sleep too much, nightmares, and physical symptoms like nausea and headaches, intense feelings of guilt, an altered sense of shame.

Healing from Childhood Trauma

As you may know, unresolved trauma can manifest itself as depression, anxiety, and many other ways. Recognizing those symptoms can be a sign of relief. Seeking help may be hard but it is also necessary. Healing from trauma is a long journey, it takes time. Here are three ways you can start to heal from childhood trauma.

Seek Therapy

Considering therapy is an important part of healing childhood trauma. Take your time to find a therapist that you are comfortable with. Whether it is group therapy, individual therapy, or both seek the right treatment for you. The treatment is according to your needs.

Write

Writing poetry, journaling, or short stories are ways that you can express yourself and your feelings. Writing is another form of therapy and includes health benefits. 

Exercise

Exercise has many benefits in healing trauma. It contributes to weight loss, boosts the immune system, increases good physical health, and has a positive impact on mental health. 

If you enjoy my work, please consider supporting me by buying me a coffee or checking out my author page on Amazon. Also, check me out on YouTube, Instagram, Apple Music, and Spotify.

Why is Mental Health Important?

What is the first thought you have when you hear about mental health? Most people associate mental health with only relating to illness. Mental health is part of our overall health.

What is Mental Health?

Mental health includes emotional, psychological, and social well-being. Mental health constitutes (be a part of a whole) wellness and illness. It affects thinking, mood, and behavior. Also, it affects daily living, relationships, and physical health. Mental health influences how you see yourself, your life, and other people.

What Is Mental Illness?

According to the American Psychiatric Association website. Mental illnesses are health conditions involving changes in emotion, thinking or behavior (or a combination of these). Mental illnesses are associated with distress and/or problems functioning in social, work or family activities.

Mental illness is a physical illness of the brain which changes the way you think, behave, energy or emotion and causes it to be difficult to cope.  The common illnesses are anxiety and depression.

“ You can have anxiety but still sound confident. You can have depression but still, smile and make jokes. You can feel suicidal but still, turn up to work every day and appear fine.”

- The Depression Project

Mental Health Affects Physical Health

Studies show that mental illness impacts physical health directly and indirectly. For example, depression impacts mood and motivation but also can affect the immune system. People with depression often feel tired and overwhelmed and physically you become fatigued. Also, anxiety and anger can trigger heart attacks. 

How to Improve Mental Health and Physical Health?

The key facts of being mentally healthy are that you can cope with life stresses, you become physically healthy, you can manage and be productive in work and relationships, and you know your own potential. There are several ways to take care of your mental health. The most important part of being mentally healthy is self-care and seeking counseling. Self-care involves good sleeping patterns, seeking activities that you enjoy, and taking a walk outside. Some people can also benefit from counseling or seeing a therapist. You don’t have to have a mental illness to seek a therapist. 

Here are some other ways to practice self-care: 31 Tips To Boost Your Mental Health (Mental Health America).

Taking care of your mental health means that your physical health can improve and vice versa. Eating healthy, exercising, and taking a break from the screen (tv, tablet, computer, etc) are some ways you can improve your physical health.

If you enjoy my work, please consider supporting me by buying me a coffee or checking out my author page on Amazon. Also, check me out on YouTube, Instagram, Apple Music, and Spotify.

Facts and Signs of Concealed Depression

Facts and Signs of Concealed Depression

By Joanne Guillard

Most people's idea of depression is someone that is sad or someone that struggles to get out of bed in the morning. But depression is often unseen and undiagnosed. But many people suffer from concealed depression. Concealed depression is when a person with depression may be able to hide their symptoms well. Those who suffer from concealed depression feel an emptiness and isolation that goes unnoticed.

Depression has many faces. It's not only looking sad, but most of the time it’s the people that seem happy and smiling, the quiet person that you pass by every day, or the funny person that always makes others laugh.

People with concealed depression mask their pain and struggles. Most people cover up how they feel and don’t want to be a burden to others. They may seem to have it all together but on the inside their fighting with different emotions.

It may seem like there's no reason to be sad. They go to work, go to school, and take care of their family. They are smiling and cheerful when you meet them. But they put on a mask while living a normal life. Another name for concealed depression is “smiling depression.” But the closest technical term is atypical depression (also called major depression with atypical features).

In general, it is hard to spot people suffering from depression. Depression is a silent killer. Signs and symptoms are different for everyone. But the most common signs and symptoms are no interest in activities they once loved, constantly saying “I’m fine” when they clearly aren’t, depression that temporarily lifts in response to good news or positive events, sensitivity to rejection or criticism, feelings of sadness, low self-esteem, sleeping too much or too little, lack of appetite or /overeating and, sometimes, suicidal thoughts.

Depression is an ongoing battle, and at times can occur throughout someone's life. If you or someone you know suffer from depression don’t ignore it. If they are showing signs of depression, keep them close, don’t give up on them, check on them.

Reach out and talk to someone you trust or speak with a counselor/therapist or helpline.

If you enjoy my work, please consider supporting me by buying me a coffee or checking out my author page on Amazon. Also, check me out on YouTube, Instagram, Apple Music, and Spotify.