Wednesday, December 23, 2015

Winter Break Survival Tips for College Students

Winter Break Survival Tips for College Students

From Mental Health America posted December 23, 2015
After the stress of finals is over, many students are excited to return home for winter break. It can be a special time for family, friends, and a familiar place. Unfortunately, going home can present its own challenges. Whether it is adjusting to living at home again or not having anything to do, winter break—a time to recuperate after the past semester— can sometimes feel more overwhelming than school. Here are some common issues and ways to address them to help you make the most of your break.

Strapped for cash?

College is known as a time when many are low on money. If you want to fill your time and save up while you are doing it, winter break is a great opportunity. Many retailers offer seasonal employment to help with the holiday rush. You could also reach out to former employers or workplaces to see if there are any shifts available: they likely have lots of requests for time off at this time of year. Another option is babysitting—many people need sitters while they shop or visit friends or family. Any of these can be a way to spend your time and can put you in a better position for the upcoming semester.

Too much time?

After being pulled in so many directions at school, it can be hard to adjust to having so much free time. This can bring boredom, frustration, or a worsening of symptoms for those with mental health disorders. While it is important to take time to relax, making a plan or list of things you would like to do over break is a good way to fill up your schedule. You could make plans to see friends you have been away from or take time to visit relatives. If you enjoy reading, you may have only had time to read books for your classes. Break can be a great time to read any books that interest you. Volunteering for causes important to you is an option that allows you to feel good and to add experience you may be able to call on later. Whether you prefer to be at the gym, painting, or watching movies, winter break is an opportunity to fill your time with things that make you feel good.

Family problems?

Returning from school can add an additional layer of stress to a time of year often known for family conflict. Now that you have been living away from home, it might be frustrating to transition backto your family’s rules or to spend so much of your time there. Family gatherings can also be difficult and full of listening to arguments or answering questions you may not want to be asked. While you cannot change those around you, you can take steps to take care of yourself. You can plan ahead by thinking about what questions or conflicts typically come up and how you might respond (or not respond) to them. You can make a list of coping skills that work for you including texting an understanding friend, breathing exercises, or going for a walk. Finally, make sure to reward yourself. If you feel something is going to be challenging, plan to do something you enjoy or find relaxing afterwards. This way you can have something to look forward to and a way to deal with any leftover stress.

Worried about your mental health?

Many people experience a worsening of symptoms around this time of year for a variety of reasons. If you are in treatment, you can work with your provider on how to best support you. If you are not in treatment or think you may be experiencing symptoms of a mental health disorder, break allows you time to focus on how you’re feeling, what you might need, and how to make a plan moving forward. Mental health conditions, such as depression or anxiety, are real, common and treatable. And recovery is possible. If you are having trouble sleeping, experiencing racing thoughts, or just want additional information, take one of MHA’s screenings and check out our resources on a variety of mental health issues.
 

Tuesday, December 15, 2015

Stress, depression and the holidays: Tips for coping

Stress, depression and the holidays: Tips for coping

Stress and depression can ruin your holidays and hurt your health. Being realistic, planning ahead and seeking support can help ward off stress and depression.
By Mayo Clinic Staff
The holiday season often brings unwelcome guests — stress and depression. And it's no wonder. The holidays present a dizzying array of demands — parties, shopping, baking, cleaning and entertaining, to name just a few.
But with some practical tips, you can minimize the stress that accompanies the holidays. You may even end up enjoying the holidays more than you thought you would.

Tips to prevent holiday stress and depression

When stress is at its peak, it's hard to stop and regroup. Try to prevent stress and depression in the first place, especially if the holidays have taken an emotional toll on you in the past.
  1. Acknowledge your feelings. If someone close to you has recently died or you can't be with loved ones, realize that it's normal to feel sadness and grief. It's OK to take time to cry or express your feelings. You can't force yourself to be happy just because it's the holiday season.
  2. Reach out. If you feel lonely or isolated, seek out community, religious or other social events. They can offer support and companionship. Volunteering your time to help others also is a good way to lift your spirits and broaden your friendships.
  3. Be realistic. The holidays don't have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. For example, if your adult children can't come to your house, find new ways to celebrate together, such as sharing pictures, emails or videos.
  4. Set aside differences. Try to accept family members and friends as they are, even if they don't live up to all of your expectations. Set aside grievances until a more appropriate time for discussion. And be understanding if others get upset or distressed when something goes awry. Chances are they're feeling the effects of holiday stress and depression, too.
  5. Stick to a budget. Before you go gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don't try to buy happiness with an avalanche of gifts.
  6. Try these alternatives:
    • Donate to a charity in someone's name.
    • Give homemade gifts.
    • Start a family gift exchange.
  7. Plan ahead. Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus and then make your shopping list. That'll help prevent last-minute scrambling to buy forgotten ingredients. And make sure to line up help for party prep and cleanup.
  8. Learn to say no. Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can't participate in every project or activity. If it's not possible to say no when your boss asks you to work overtime, try to remove something else from your agenda to make up for the lost time.
  9. Don't abandon healthy habits. Don't let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt.
    Try these suggestions:
    • Have a healthy snack before holiday parties so that you don't go overboard on sweets, cheese or drinks.
    • Get plenty of sleep.
    • Incorporate regular physical activity into each day.
  10. Take a breather. Make some time for yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.
    Some options may include:
    • Taking a walk at night and stargazing.
    • Listening to soothing music.
    • Getting a massage.
    • Reading a book.
  11. Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for a while, talk to your doctor or a mental health professional.

Wednesday, December 9, 2015

How to be Stress Free During the Holidays

How to be Stress Free During the Holidays

By Penny Sitler, Executive Director of Mental Health America of Licking County

The holidays are a time of peace, togetherness and joy, right? Then why are so many people more stressed now than any other time of year? There are lots of reasons and while we know it’s unrealistic to think we can completely eliminate the stress, here are some suggestions to help minimize the effects on how you feel.

We put a lot of pressure on ourselves to make everything perfect for the holidays – the decorations, food, gifts, etc. Don’t be too hard on yourself. Getting organized will help a lot. Make a list of tasks from most important to least, and concentrate on the highest priority items first. Ask for help with the shopping, wrapping, baking and other preparations. Part of the joy of the holiday is being together so have a friend or family member help get everything ready. You can turn what feels like work into a fun time that will become a cherished memory to remind you of the joy of the holidays.

It’s okay to say no – really! If you don’t feel like you have enough time to get something done, just let people know rather than losing sleep or overdoing it. Everyone else is in the same situation and they’ll understand if you have to miss a gathering or not participate in one more cookie exchange.

The holidays can cost a lot of money but they don’t have to. If you don’t have money to spare, enjoy the things that don’t cost anything. Share in the beauty of others’ decorations by doing a tour of neighborhood lighting displays. The Licking County Courthouse is a beautifully lit gem at this time of year that you can enjoy by walking around the courthouse square. Bundle up and take a walk in the snow or take your children sledding. The exercise and fresh air will do you good and there’s nothing prettier than a fresh snowfall. The stores are all dressed up for the holidays. Head to the local mall and walk the hallways while enjoying the sights and sounds of the season. People often don’t remember the gift you gave them last year, but they will remember time spent together doing something special. If you need help providing food for your family or yourself, there are so many opportunities to eat a holiday meal at area churches. The food pantries are also well stocked for holiday needs.

Perhaps you don’t have family close by and you’re feeling sad or lonely. If you feel isolated during the holidays, take steps to join in activities that are happening all over the community. Ask a neighbor or friend if they need help with gift wrapping or clearing a walkway. If you know of someone who is alone during this time, invite him/her to a meal or other gathering. There are lots of volunteer opportunities at agencies, churches, etc. during the holidays. You can help serve a meal, purchase and organize gifts or deliver items.  Helping someone in need is a great way to lift your mood, and you’ll be working side by side with others as well. You never know – one of those people may become a new friend.

The weather and lack of sunshine can affect your mood. We all need a little sunshine in our lives to keep up our spirits. Putting brighter than usual light bulbs in a lamp and sitting near or under it will help. We often feel cooped up during the winter months. Even if there is snow on the ground, put on some warm boots and get outside for a walk every day. Exercise will help you feel better and more energetic.

Give yourself a time out if you’re feeling overwhelmed by the swirl of activities. Fit in a bit of quiet time each day. Reading, meditating, putting your feet up for a few minutes or enjoying a hobby like knitting or writing in a journal will give you some much needed peace during a hectic time.

To make the most of the holidays, be sure to eat well, get plenty of rest and exercise, and take time to enjoy the beauty of the season. Stress and depression, though common during this time of year, don’t have to ruin your joy. Remember to be flexible and willing to change to find new, more satisfying ways of handling the challenges.

Best wishes and happy holidays!


Monday, December 7, 2015

After case closes, work to heal victims begins

After case closes, work to heal victims begins

Posted in The Newark Advocate December 6, 2015
by Bethany Bruner
Mackenzie Peterson, Psy.DNEWARK - Mackenzie Peterson, a psychologist practicing in Granville, treats some victims in sexual abuse cases. She said about one-third of her caseload involves patients who have dealt with some type of sexual abuse.
"Especially with children, what I've found is that (the impact) is all encompassing," she said. "It has an impact on most areas of their life."
Peterson said victims can have trouble paying attention and difficulty in school and they tend to have strained social interactions because of the damage to their ability to trust others.
The ability to trust is not just something the victim is working to regain.
Peterson said in counseling, her role is to help the whole family unit, especially when a suspect is someone who was a part of the family in some way.
Victims need recognition that they are not to be faulted or blamed for what happened to them, Peterson said.
"It has a huge impact when (the victim doesn't) feel total support," she said. "It leaves a shadow of a doubt that it is their fault."
Licking County Prosecutor Ken Oswalt said family's non-verbal behaviors can send signals of blame to the child, even if an adult's words tell them otherwise.
"If you're moping around the house and you used to be a sunny-dispositioned person, the child will connect that mom's sad because dad isn't here anymore and the child will react to that," he said.
Newark Police Detective Steve Vanoy said children and families in Licking County also have resources available with the Kid's Team and Kid's Place. The Kid's Team is comprised of officials from social services, law enforcement, medical providers and others to provide comprehensive support to families and victims through all stages of the criminal process and its aftermath.
"That's what is really great about Licking County," he said. "We have a system in place."
Kid's Place allows law enforcement officials to have a kid-friendly space to use for forensic interviews of children and allows medical professionals to see the child in one place, instead of different doctor's offices.
Other counties and hospitals also have similar multi-faceted teams in place and both Greene County Prosecutor Stephen Haller and Kyle Rohrer, First Assistant Prosecutor in Delaware County, mentioned these resources as being key for victims to begin to heal.
"This doesn't have to define them," Peterson said. "With treatment and the proper support and with some kind of consequence (for the perpetrator), they're able to heal and move on."