De-stress the Holidays

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

Are the holidays stressing you out? There are lots of reasons for the stress, often self-imposed. It’s unrealistic to think we can completely eliminate stress in our lives but here are some suggestions to minimize its effects.

Don’t pressure yourself to make everything perfect. Getting organized is step one toward giving yourself a break. Carry a list of the people you need gifts for in your wallet, including what’s already bought, to eliminate overbuying for any one person and exceeding the budget. List tasks from most important to least, and concentrate on the highest priority items first. Ask for help with holiday preparations. Part of the holiday joy is being together. Having a friend or family member help will turn what feels like work into a fun time that will become a cherished memory.

Many of us need to incorporate “no” into our vocabularies – it’s okay to say no if you don’t have time to get something done. Take control of your schedule and avoid overdoing it. Everyone is in the same situation and they’ll understand if you have to miss one cookie exchange.

The holidays can cost a lot but they don’t have to. If you don’t have money to spare, enjoy free activities. Having a grandchild spend time with a grandparent sharing in the beauty of the season can be a treasured gift that costs nothing more than a few hours of their time. Tour the neighborhood’s holiday lighting displays, bundle up and take a walk in the snow or go sledding. People often can’t remember which gift you gave them last year, but they will remember time spent together building memories.

Those of us who live in central Ohio experience about 180 gray days each year and we all need a little sunshine in our lives to keep up our spirits. Put brighter than usual light bulbs in a lamp and sit near it to simulate sunshine. If you feel cooped up during the winter, even if it's cold outside and snow is on the ground, put on some warm boots and get outside for a walk every day. Exercise will help you feel more energetic, sunlight and exercise are great mood lifters, and there’s nothing prettier than a fresh snowfall. If sidewalks are too treacherous, head to the local mall and walk the corridors while enjoying the sights and sounds of the season.

If you feel isolated or sad during the holidays, join in activities that are happening in the community. Ask a neighbor or friend if they need help with gift wrapping or clearing a walkway. If you know someone else who is alone during this time, invite that person to a meal or other gathering. Volunteering at an agency or church in your community is a great way to lift your spirits. If you need help providing food for your family or yourself, there are opportunities to eat a meal at area churches and food pantries are well stocked for the winter.

Give yourself a time out if you’re feeling overwhelmed by the swirl of activities. Fit in some quiet time each day. Take five deep breaths while gazing out the window for a quick relaxation technique. Reading, listening to music or enjoying a hobby like knitting or writing in a journal will provide much needed peace during a hectic season.

To make the most of the holidays, be sure to eat well, making it a priority to eat five or more fruits or vegetables a day. Get plenty of rest and exercise to make you less vulnerable to stress. Take time to enjoy the beauty of the season. Remember to be flexible and have fun.

Best wishes and happy holidays!

Anxiety in Older Adults

Have you ever suffered from excessive nervousness, fear or worrying? Do you sometimes experience chest pains, headaches, sweating, or gastrointestinal problems? You may be experiencing symptoms of anxiety.

Excessive anxiety that causes distress or that interferes with daily activities is not  a normal part of aging, and can lead to a variety of health problems and decreased functioning in everyday life. Between 3% and 14% of older adults meet the criteria for a diagnosable anxiety disorder, and a recent study from the International Journal of Geriatric Psychiatry found that more than 27% of older adults under the care of an aging service provider have symptoms of anxiety that may not amount to diagnosis of a disorder, but significantly impact their functioning.

The most common anxiety disorders include specific phobias and generalized anxiety disorder. Social phobia, obsessive-compulsive disorder, panic disorder, and post- traumatic stress disorder (PTSD) are less common.

Common Types of Anxiety Disorders and Their Symptoms

Panic Disorder: Characterized by panic attacks, or sudden feelings of terror that strike repeatedly and without warning. Physical symptoms include chest pain, heart palpitations, shortness of breath, dizziness, abdominal discomfort, and fear of dying.

Obsessive-Compulsive Disorder: People with obsessive-compulsive disorder (OCD) suffer from recurrent unwanted thoughts (obsessions) or rituals (compulsions), which they feel they cannot control. Rituals, such as hand washing, counting, checking or cleaning, are often performed in hope of preventing obsessive thoughts or making them go away.

Post-Traumatic Stress Disorder: PTSD is characterized by persistent symptoms that occur after experiencing a traumatic event such as violence, abuse, natural disasters, or some other threat to a person’s sense of survival or safety. Common symptoms include nightmares, flashbacks, numbing of emotions, depression, being easily startled, and feeling angry, irritable or distracted.

Phobia: An extreme, disabling and irrational fear of something that really poses little or no actual danger; the fear leads to avoidance of objects or situations and can cause people to limit their lives. Common phobias include agoraphobia (fear of the outside world); social phobia; fear of certain animals; driving a car; heights, tunnels or bridges; thunderstorms; and flying.

Generalized Anxiety Disorder: Chronic, exaggerated worry about everyday routine life events and activities, lasting at least six months; almost always anticipating the worst even though there is little reason to expect it. Accompanied by physical symptoms, such as fatigue, trembling, muscle tension, headache, or nausea.

Identifying Risk Factors for Anxiety

Like depression, anxiety disorders are often unrecognized and undertreated in older adults. Anxiety can worsen an older adult’s physical health, decrease their ability to perform daily activities, and decrease feelings of well-being.

Check for Risk Factors

Anxiety in older adults may be linked to several important risk factors. These include, among others:

• Chronic medical conditions (especially chronic obstructive pulmonary disease [COPD], cardiovascular disease including arrhythmias and angina, thyroid disease, and diabetes)
• Overall feelings of poor health
• Sleep disturbance
• Side effects of medications (i.e. steroids, antidepressants, stimulants, bronchodilators/inhalers, etc)
• Alcohol or prescription medication misuse or abuse
• Physical limitations in daily activities
• Stressful life events
• Negative or difficult events in childhood
• Excessive worry or preoccupation with physical health symptoms

Screening for Anxiety

A quick, easy and confidential way to determine if you may be experiencing an anxiety disorder is to take a mental health screening.  A screening is not a diagnosis, but a way of understanding if your symptoms are having enough of an impact that you should seek help from a doctor or other professional. Visit www.mhascreening.org to take an anxiety screening.  If you don’t have internet access, you can ask your primary care doctor to do a screening at your next visit.

Anxiety is common and treatable, and the earlier it is identified and addressed, the easier it is to reverse the symptoms.

Depression and Anxiety

Older adults with mixed anxiety and depression often have more severe symptoms of both depression and anxiety. Learn more about the symptoms of depression by reading the “Depression in Older Adults” fact sheet.

Treatment Options

The most common and effective treatment for anxiety is a combination of therapy and medication, but some people may benefit from just one form of treatment.

If you or someone you know is experiencing symptoms of any form of anxiety, you should seek professional help immediately.

If you or someone you know is in crisis and would like to talk to a crisis counselor, call the free and confidential National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255).

Medicare Helps Cover Mental Health Services

Worrying about health insurance costs should never be a barrier to treatment. Visit the Medicare QuickCheck® on MyMedicareMatters.org to learn more about all of the mental health services available to you through Medicare.

Medicare Part A

Medicare Part A (hospital insurance) helps cover mental health care if you’re a hospital inpatient. Part A covers your room, meals, nursing care, and other related services and supplies.

Medicare Part B

Medicare Part B (medical insurance) helps cover mental health services that you would get from a doctor as well as services that you generally would get outside of a hospital, like visits with
a psychiatrist, clinical psychologist or clinical social worker, and lab tests ordered by your doctor. Part B may also pay for partial hospitalization services if you need intensive coordinated outpatient care.

Medicare Part D

Medicare Part D (prescription drug coverage) helps cover drugs you may need to treat a mental health condition.

Need help figuring out mental health coverage through Medicare? Use the Medicare QuickCheck® to get a personalized report on the best options for your situation.

Works Cited

1. U.S. Administration on Aging/Substance Abuse and Mental Health Services Administration. Older Americans behavioral health issue brief 6: Depression and anxiety: Screening and intervention. (2013). Retrieved April 2, 2015,    from    http://www.ncoa.org/improve-health/center-for-healthy-aging/content-library/IssueBrief_6_ DepressionAnxiety_Color.pdf
2. Medicare & Your Mental Health Benefits. (2014). Baltimore: Centers for Medicare and Medicaid Services. Retrieved April  2,  2015, from http://www.medicare.gov/publications/pubs/pdf/10184.pdf
3. Anxiety Disorders. (n.d.). Retrieved April 5, 2015, from http://www.mentalhealthamerica.net/conditions/anxiety- disorders#anxiety  disorders

How can I tell if I have postpartum depression?

by Karen Kleiman

therapist

Up to 80 percent of new mothers get the baby blues, a form of depression that begins soon after delivery and generally lasts no more than two weeks. Those whose symptoms start about six weeks after delivery are more likely to have postpartum depression (PPD), a full-blown clinical depression that affects 10 to 20 percent of new mothers.

Along with symptoms similar to those of the baby blues, such as weepiness and anxiety, you may also become moody and irritable. Women with PPD can lose their appetite or their ability to sleep. Some have panic attacks. A small number of women believe they can't adequately care for their baby. Others report feeling suicidal or having disturbing negative thoughts about their baby.

Unfortunately, the medical community has misunderstood and misdiagnosed PPD for some time. PPD can strike any woman, either immediately after the birth of her baby or many months later. Sometimes healthcare providers don't take new mothers' concerns seriously, dismissing the symptoms as hormonal shifts and trouble adjusting to motherhood.

Our society also makes it difficult to admit to having negative feelings about motherhood or your baby. When mothers do express feelings such as ambivalence, fear, or rage, they can frighten themselves and those close to them.

What causes PPD? Most experts agree that it results from a combination of hormonal, biochemical, psychosocial, and environmental influences. Although experts suspect that hormones play a large part in PPD, we also know that new fathers and adoptive mothers can have PPD, which tells us that it's not strictly hormonal.

Some women are more likely than others to get PPD, so being informed and prepared long before you give birth is helpful. You're more at risk for PPD if:

• You or anyone in your family has a history of depression or other mental health issues, or you were prone to bouts of intense anxiety or depression while you were pregnant.

• Your pregnancy wasn't planned, and you were unhappy to find out that you were pregnant.

• Your spouse or partner is unsupportive.

• You've recently gone through a separation or divorce.

• You went through a serious life change, such as a big move or loss of a job, at or around the time you had your baby.

• You had obstetric complications.

• You were subject to early childhood trauma, have been abused, or come from a dysfunctional family.

Remember, though, that these risk factors don't necessarily cause PPD. Many women can have a number of them and never get depressed. Others can have just one risk factor or even none at all and still end up with a full-blown major depression.

We don't know exactly why PPD happens to one woman and not another. We do know that these risk factors make a woman more vulnerable. If a woman knows she's at risk, she can begin to take preventative measures — such as mobilizing a support network and fortifying her resources — before the birth of her baby.

It's important to know the difference between normal emotional changes after birth and a need for professional care. It's not just what you're feeling that indicates that something may be amiss, but thefrequency, intensity, and duration of your feelings.

In other words, new mothers often feel sad and anxious periodically during the first few months following childbirth. But if you're crying all day long and are up at night with panic attacks, you should contact your doctor.

In addition to talking with your healthcare provider, you can take steps to elevate your spirits. These ideas may seem simple, but they're often last on the list of things for a new mother to do.

It's important to make sure your own basic needs, such as getting enough rest and good nutrition, are being met. Try to get some help around the house. It might also be good to talk with other new mothers who are also experiencing the highs and lows of motherhood.

If you feel violent or aggressive toward your baby, or if you think you're incapable of responsibly caring for your newborn, seek professional help immediately. You are not going crazy. You are not a bad mother. Postpartum depression is real and treatment is available. You will feel better again.

Left behind after suicide

Harvard Women's Health Watch

Originally published: July 2009

People bereaved by a suicide often get less support because it's hard for them to reach out — and because others are unsure how to help.

Every year in the United States, 33,000 people take their own lives. Every one of these deaths leaves an estimated six or more "suicide survivors" — people who've lost someone they care about deeply and are left grieving and struggling to understand.

The grief process is always difficult, but a loss through suicide is like no other, and the grieving can be especially complex and traumatic. People coping with this kind of loss often need more support than others, but may get less. There are various explanations for this. Suicide is a difficult subject to contemplate. Survivors may be reluctant to confide that the death was self-inflicted. And when others know the circumstances of the death, they may feel uncertain about how to offer help. Grief after suicide is different, but there are many resources for survivors, and many ways you can help the bereaved.

What makes suicide different

The death of a loved one is never easy to experience, whether it comes without warning or after a long struggle with illness. But several circumstances set death by suicide apart and make the process of bereavement more challenging. For example:

A traumatic aftermath. Death by suicide is sudden, sometimes violent, and usually unexpected. Depending on the situation, survivors may need to deal with the police or handle press inquiries. While you are still in shock, you may be asked whether you want to visit the death scene. Sometimes officials will discourage the visit as too upsetting; at other times, you may be told you'll be grateful that you didn't leave it to your imagination. "Either may be the right decision for an individual. But it can add to the trauma if people feel that they don't have a choice," says Jack Jordan, Ph.D., clinical psychologist and co-author ofAfter Suicide Loss: Coping with Your Grief.

You may have recurring thoughts of the death and its circumstances, replaying the final moments over and over in an effort to understand — or simply because you can't get the thoughts out of your head. Some suicide survivors develop post-traumatic stress disorder (PTSD), an anxiety disorder that can become chronic if not treated. In PTSD, the trauma is involuntarily re-lived in intrusive images that can create anxiety and a tendency to avoid anything that might trigger the memory.

Stigma, shame, and isolation. Suicide can isolate survivors from their community and even from other family members. There's still a powerful stigma attached to mental illness (a factor in most suicides), and many religions specifically condemn the act as a sin, so survivors may understandably be reluctant to acknowledge or disclose the circumstances of such a death. Family differences over how to publicly discuss the death can make it difficult even for survivors who want to speak openly to feel comfortable doing so. The decision to keep the suicide a secret from outsiders, children, or selected relatives can lead to isolation, confusion, and shame that may last for years or even generations. In addition, if relatives blame one another — thinking perhaps that particular actions or a failure to act may have contributed to events — that can greatly undermine a family's ability to provide mutual support.

Mixed emotions. After a homicide, survivors can direct their anger at the perpetrator. In a suicide, the victim is the perpetrator, so there is a bewildering clash of emotions. On one hand, a person who dies by suicide may appear to be a victim of mental illness or intolerable circumstances. On the other hand, the act may seem like an assault on or rejection of those left behind. So the feelings of anger, rejection, and abandonment that occur after many deaths are especially intense and difficult to sort out after a suicide.

Need for reason. "What if" questions may arise after any death. What if we'd gone to a doctor sooner? What if we hadn't let her drive to the basketball game? After a suicide, these questions may be extreme and self-punishing — unrealistically condemning the survivor for failing to predict the death or to intervene effectively or on time. Experts tell us that in such circumstances, survivors tend to greatly overestimate their own contributing role — and their ability to affect the outcome.

"Suicide can shatter the things you take for granted about yourself, your relationships, and your world," says Dr. Jordan. Many survivors need to conduct a psychological "autopsy," finding out as much as they can about the circumstances and factors leading to the suicide, in order to develop a narrative that makes sense to them. While doing this, they can benefit from the help of professionals or friends who are willing to listen — without attempting to supply answers — even if the same questions are asked again and again.

Sometimes a person with a disabling or terminal disease chooses suicide as a way of gaining control or hastening the end. When a suicide can be understood that way, survivors may feel relieved of much of their what-if guilt. "It doesn't mean someone didn't love their life," says Holly Prigerson, Ph.D., associate professor of psychiatry at Harvard Medical School. Adds Dr. Prigerson, "The grieving process may be very different than after other suicides."

A risk for survivors. People who've recently lost someone through suicide are at increased risk for thinking about, planning, or attempting suicide. After any loss of a loved one, it's not unusual to wish you were dead; that doesn't mean you'll act on the wish. But if these feelings persist or grow more intense, confide in someone you trust, and seek help from a mental health professional.

Support from other survivors

Research suggests that suicide survivors find individual counseling (see "Getting professional help") and suicide support groups to be particularly helpful. There are many general grief support groups, but those focused on suicide appear to be much more valuable. In a small pilot study that surveyed 63 adult suicide survivors about their needs and the resources they found helpful, 94% of those who had participated in a suicide grief support group found it moderately or very helpful, compared with only 27% of those who had attended a general grief group. The same study found that every survivor who had the opportunity to talk one-on-one with another suicide survivor found it beneficial. These results were published in the journal Suicide and Life-Threatening Behavior (July 2008).

"Some people also find it helpful to be in a group with a similar kinship relationship, so parents are talking to other parents. On the other hand, it can be helpful for parents to be in a group where they hear from people who have lost a sibling — they may learn more about what it's like for their other children," says Dr. Jordan.

Some support groups are facilitated by mental health professionals; others by laypersons. "If you go and feel comfortable and safe — [feel] that you can open up and won't be judged — that's more important than whether the group is led by a professional or a layperson," says Dr. Prigerson. Lay leaders of support groups are often themselves suicide survivors; many are trained by the American Foundation for Suicide Prevention, which has a support group locator on its Web site (see "Selected resources").

For those who don't have access to a group or feel uncomfortable meeting in person, Internet support groups are a growing resource. A 2008 study comparing parents who made use of Internet and in-person groups found that Web users liked the unlimited time and 24-hour availability of Internet support. Survivors who were depressed or felt stigmatized by the suicide were more likely to gain help from Internet support services. Interestingly, people in urban areas were just as likely to make use of the Internet as those in more isolated places.

You can join a support group at any time: soon after the death, when you feel ready to be social, or even long after the suicide if you feel you could use support, perhaps around a holiday or an anniversary of the death.

Mental Health America of Licking County has a Survivors After Suicide Loss Support Group the second Tuesday of each month from 6:30 to 7:30 pm

For more information call (740) 522-1341

Local Crisis Information:

Suicide 24-Hour Crisis Line- 2-1-1 or (740)345-HELP

Mental Health Emergency Number- (740) 522-2828

September Quite a Month at MHA

September was quite a month at MHA. It was Mental Health Awareness Month, National Suicide Prevention Awareness Month and Recovery Month. We know that one in five – yes, I said one in five – people experience a mental health issue every year in the United States. It’s really important to bring attention and awareness to the causes, signs and symptoms of mental illness so people can get help early and on the road to recovery.

Have you read Brandon Sneed’s recent article about The Ohio State University football coach Urban Meyer’s struggle with mental health concerns? I applaud Urban and his wife Shelley for speaking up. Any time celebrities share their lived experiences with anxiety, depression, substance use or other mental health disorders, their words go viral. I consider this phenomenon a gift to the one in five who also live with such a struggle. I hope that it opens the eyes of everyone around them to the fact that mental health concerns are normal, common and treatable.

For too long, our society has considered mental health issues as taboo. It’s time for that to stop. Did you know that breast cancer used to be treated the same way? People were afraid to talk about it or to be in the same room with someone afflicted with the disease. Thank goodness Betty Ford was brave enough to speak out about the fact that it could be detected early and treated back in 1974! Today, we don’t hesitate to offer all kinds of support to breast cancer patients and we celebrate survivors with pink ribbons and fund raisers galore. I look forward to the day that we treat people with mental illness diagnoses the same way.

In Sneed’s article, Urban Meyer is quoted as saying, “It’s no different to me than, say, a hamstring injury. You don’t just ignore a hamstring injury. And you have to address it.” It’s time we all start considering mental health issues the same as physical health issues. When your hamstring is hurt, you see a doctor and do all you can to repair it. When your brain is ill, the same thing should happen.

The price of not dealing with these issues as they occur is huge. On average people wait ten years from onset of symptoms to diagnosis of a mental health disorder, often not understanding what is happening until they’ve been hospitalized or jailed and are terribly ill. Outcomes would be significantly better if they could begin working toward recovery when they first notice their symptoms.

Suicide can be a tragic result of not addressing mental health disorders. Through August 22, we lost 23 individuals to suicide in Licking County. That is 23 too many. As a member of the Local Outreach to Survivors of Suicide (LOSS) Team, I have heard the heartbreak of surviving family members who have to figure out how to carry on following such a devastating loss. We are trying very hard to get the message out to people through our Suicide Prevention program that there is help available and that treatment does work.  

I hope everyone reading this will join MHA in thinking of mental health as a critical part of overall wellness, seeking prevention services for all, early identification and intervention for those at risk, and integrated care and treatment for those who need it, with recovery as the goal. Call us at 740-522-1341 if we can be of help to you in any way.

To your mental health!

Penny Sitler

Welcome to the 2016-17 school year

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

Welcome to the 2016-17 school year – it’s off to a steamy start. Does the start of the new school year fill a child you know with dread and anxiety? Do the academic and social pressures of high school make you want to run and hide? You’re not alone. The start of a new school year can be difficult for a lot of young people—and many students work through those initial fears and have a great year. Starting off the school year right means taking good care of your body and mind. Doing both can make a difference in how well you do in school, how well you manage change, your productivity and overall health.

Adolescent and teen years can be tough, and many young people struggle with low self-esteem and negative body image. Unfortunately, some decide to deal with those issues through destructive—and often dangerous—means. Recent studies have found that as many as one-third to one-half of adolescents in the US have engaged in some type of non-suicidal self-injury. Self-injury often begins around the ages of 12 to 14, most commonly as the result of feelings of sadness, distress, anxiety or confusion. Self-injury is often used as a way to cope with these negative emotions. Some may find themselves constantly preoccupied with a perceived defect or flaw in his/her physical appearance which may not be observable to others. Some may focus on the numbers on the scale and develop unhealthy eating habits that can put both mind and body at risk. Others may engage in body-focused repetitive behaviors like hair pulling or skin picking, which are related to obsessive-compulsive disorder and cause shame and isolation.

If you or someone you love is dealing with low self-esteem or poor body image, and is feeling depressed or is engaging in risky behaviors like disordered eating, self-injury or body-focused repetitive behaviors, there is hope and there is help. Mental Health America of Licking County (MHA) has tools and resources to inform both students and parents about why mental health matters, and how self-esteem, self-image and the disorders that affect the way young people see and treat themselves can affect a student’s overall health. A teen support group, Circle of Hope, meets Mondays from 4-5:30 pm at 65 Messimer Drive in Newark. Visit http://mhalc.org/?page_id=4181 to learn about more resources.

Issues of low self-esteem, disordered eating, self-injury, body-focused repetitive behaviors and distorted body image are treatable and should be addressed as soon as possible—before Stage 4. Just like physical illnesses, treating mental health problems early can help to prevent more serious problems from developing. If you are concerned that you or someone you know may be experiencing a mental health problem, it is important to take action and to address the symptoms early. Remember there is nothing to be ashamed of and there is help and hope. If you or someone you know is in crisis, call 211 or 1-800-273-TALK (8255). In life threatening emergencies, go to your local emergency room or call 911.

We at MHA wish everyone a happy, healthy school year. Call us at 740-522-1341 if we can be of help.

My week at MHAC Noyes

By Cara Noyes, DKG member, Music Specialist at Cherry Valley Elementary

    
    As a music educator, I never realized how 5-gallon buckets and drumsticks could have an impact beyond the walls of Cherry Valley Elementary School. I also had no idea how many folks are struggling with mental health issues (at least 1 in 5!) This summer, thanks to the STEP extern program, I had the amazing opportunity to see the impact of bucket drumming on mental health.

     From June 20-24, I was an extern at Mental Health America of Licking County (MHA).  The STEP program allows area teachers to connect to Licking County business and programs to form connections that are mutually beneficial.  In my week at MHA, I saw many connections to education.  I also foresee many applications of what I learned.

     Monday afternoon I attended a Circle of Hope discussion/social group for teens. One girl recognized me immediately and shouted “Mrs. Noyes! You’re our Special Guest? Awesome!” She told how Cherry Valley was “way better” than middle school. The MHA staff empowered three of the teens to lead the group; these girls devised a lesson plan of activities for the 90-minute session. We played a dice game, illustrated our favorite quote, and talked about facing the challenges of bullying, self-mutilation, low self-image and more.

     Tuesday I spent the day at the Y.E.S. (Youth Engaged in Service) Club. In summer, the clubhouse is open from 11 a.m. to 3 p.m.  Students receive a free meal, participate in organized group activities, and have opportunities for positive social interaction. MHA executive director Penny Sitler shared at the staff meeting that I play the drums, and I raved about the success of bucket drumming thanks to a Delta Kappa Gamma classroom grant. Since I have plenty of sticks and buckets at the school, I packed a dozen sets in the car. After lunch, the teens had fun learning “We Will Rock You” and other basic rock patterns.  Using YouTube, we listened to some of their favorite tunes and practiced playing along. Incredibly, this noisy activity captured their attention for over an hour! Y.E.S. club has a set of drums and other instruments. Who knows? Perhaps bucket drumming will lead to the formation of the Y.E.S. band!

    

     On Wednesday, I attended the Youth Advocacy Day Camp held at E. S. Weiant. Students were learning about connecting to their emotions using the Disney/Pixar film Inside Out.  The camp administrator heard about the success of bucket drumming at Y.E.S. club and asked me to return Thursday morning with the drums. We used the instruments to convey feelings of Joy, Fear, Disgust, Anger, and Sadness. The students loved making a joyful noise, experimenting with tempo, volume/intensity, timbre, and meter to convey what was in their minds and hearts.

     Also during the week I attended the Art of Recovery, a marvelous, laid-back open studio for art held at The Main Place on N. 3^rd Street. MHA also sponsors The Art of Journaling class, where participants find creative ways to outwardly express their inner challenges.  I was amazed to see how recovering addicts were able to capture their pain and confusion on canvas or on paper, and they shared how good it felt to get the feelings out.  Back at MHA in a conference room, others shared feelings in the Depression/Bipolar Support Group (which meets weekly.)

     My week culminated with a Bridges Out of Poverty class called Getting Ahead.  The 18- session course “teaches participants financial literacy, budgeting, life skills, planning, goal setting, communication between socio-economic classes, creating resumes and interviewing skills needed for employment, managing change, managing stress and standing up for themselves.”  At the Spencer House, a 90-day halfway house on Granville Street in Newark, a group of 12 men gathered around the tables with MHA staff. The men discussed their progress in searching for and attaining jobs and apartments, getting social security cards, and planning for their drug-free, jail-free future.  The gentlemen inquired about my job as a teacher, and our session leader mentioned my affinity for drumming.  The guys were excited for hands-on, healthy noise making. As we took the buckets outside, they used pot lids as cymbals, ash cans for cowbells, and tried other creative sound combinations.

     One man shared that he, too, was a musician, a rapper. For the first time since being incarcerated, he shared some of his rhythmic poetry with the group as I laid down a beat. We were all stunned and awed at the depth of his artistry. He shared that rapping never felt so good, because for the first time he was doing it sober and clear-minded. 

     To my right, I noticed a young man whose percussion skills far outshined mine. We asked him to share a drum solo for us, and his beat was incredible! He shared that he was tops in his high school drum line and invested over $15,000 in percussion gear. Then he became addicted to drugs and sold it all to support his habit. That Getting Ahead class was the first time in years that he gripped drumsticks in hand, and his outlook totally shifted. Earlier in the class he had been sullen and disinterested; now his eyes were filled with energy. He asked me, “What do I have to do to get a set of these sticks?” I replied “Stay clean and keep playing.”  I left a pair of sticks for him at the front desk; I hope he keeps drumming. J

“The Vision of Mental Health America is to live in a culture which continually:

1. Enables mental health awareness, understanding, respect and empathy
2. Empowers people to live health lives and achieve their full potential
3. Is free of mental health stigma, prejudice or discrimination

The Mission of Mental Health America of Licking County is to promote and continually reinforce mental health and wellness through education, prevention and advocacy, and eliminate the stigma of mental health issues in our community.”  (www. mhalc.org)

During my week at MHA, I saw this vision in action, and do they have a powerful mission in our county! I am so thankful to have seen how MHA affects so many in need in Licking County. I feel blessed that the classroom grant I received for buckets and sticks enabled me to make a difference outside the classroom. Above all, I look forward to all the future connections MHA will have with Newark City Schools to improve the mental health of my students and their families.

Sincerely,

Cara Noyes, DKG member, Music Specialist at Cherry Valley Elementary 

Depression and Substance Abuse: The Chicken or the Egg?

By Richard Zwolinski, LMHC, CASAC, SAP, ADS and C.R. Zwolinski

There’s a saying in the recovery movement: Alcohol and drug addiction can cause mental illness but mental illness does not cause addiction. However, some mental illnesses, especially those that are not quickly diagnosed and treated, can trigger the use of alcohol and drugs.

Depressive disorders often cause acutely uncomfortable feelings such as overwhelming sadness, hopelessness, numbness, isolation, sleep disorders, digestive and food-related disorders. It is tempting, if medications aren’t being prescribed or used properly, for people suffering from depression to self-medicate.

This can compound the depression and make it far worse. A drink or two, a line of cocaine or two, might temporarily relieve some symptoms, but the backlash when the chemical leaves the body brings the depression to new lows. This “withdrawal depression” happens each time an abused chemical leaves the body, though many people don’t experience severe symptoms at first. The withdrawal depression itself can trigger the use of more alcohol or drugs because they will help get rid of the bad feelings.

Another compounding problem is that if drugs and alcohol are being used while medication is being taken, the alcohol or drugs can actually potentiate—make stronger—or deactivate the medication. Either way, this can put the person in medical danger.

Because of their personal life-shattering experiences with substance abuse, some people in recovery are leery of using any drugs, even prescribed ones. They have faced traumatic experiences with addiction and have a difficult time coming to terms with the necessity for medication intervention. In fact, I have had patients who have quit drinking or drugging the hard way—through willpower or cold turkey—yet are willing to endure the horrible symptoms of depression rather than take medication. Very often their social sober support network advises them to refrain from taking meds. Usually, this is not within the realm of the advisor’s authority. Dually-diagnosed patients (those with both mental illness and addiction) should speak with their psychiatrist about this issue, not a friend, no matter how well-intentioned.

One question I get asked frequently from addiction-treatment patients who are diagnosed with depression after they are diagnosed with an addiction is “did my drinking or drugging cause the depression?” The initial answer is always a resounding “maybe.” A well-trained psychotherapist will often be able to tease out the source of the depression and find out if it existed before the patient came in for addiction treatment. Therapists use a psychosocial evaluation and reports from family, friends, employers, court and police records and the like to help determine which condition occurred first.

Why is it important to know when the depression first occurred? Because someone who had depression before they began to abuse substances will most likely need treatment, including medication intervention, for a longer period of time compared to someone whose depression was caused by the cycle of addiction. Someone whose depression was caused by substance abuse generally will not need the same treatment as someone whose depression preceded his or her substance abuse.

Sometimes when someone comes in for addiction treatment and has a depressive disorder that was caused by addiction, they aren’t able to accurately report what is going on for them. They may be too numb or sad or unable to focus. Or perhaps a less-than-thorough psychosocial evaluation is done. Lack of reporting or inadequate evaluation may prevent the full understanding of whether the depressive disorder preceded or was caused by the substance abuse.

If a patient whose depression was caused by chemical abuse is referred to a treatment track for those who were depressed first and chemically dependent later, within a few weeks he or she usually is asking “what am I doing here? I don’t have these kinds of problems!” In these cases this isn’t necessarily a function of denial but a valid observation due to an original lack of understanding about whether the depression or the addiction came first.

Respect it, Dream it, Do it!by Donna Gibson 

Please respect my fears as they may be different than your own.  Please respect my dreams and vision because they are the only ones I own.  Please respect the decisions I have made, even the ones that haven’t been so good.  I am only leading by the examples that have been previously set for me and understand some of these examples are hard to speak of and not so good.  Please respect that I am trying to make my way in this world and live the life I have been given to explore.  I may have been someone you have seen outside carrying a sign “will work for food” or someone you passed by and handed that dollar to.  I might need help learning and moving ahead.  I am slowly creating new visions, better examples and positive outcomes instead.  Please don’t do things for me.  I want to stand on my own.  Walking beside me means I am never truly alone.  

Donna Gibson is the Bridges Out of Poverty and Parent Support Program Coordinator at Mental Health America of Licking County   

An Increase in the Suicide Rate

Posted in The New Your Times April 26, 2016

To the Editor:

Re “Sweeping Pain as Suicides Hit a 30-Year High”                                    (front page, April 22):

The report showing a 24 percent increase in suicides should be                         a wake-up call to our country. If we saw numbers like this for any           other cause of death, people would demand action.

The vast majority of people who die as a result of suicide have a    psychiatric condition like depression, bipolar disorder,               schizophrenia or post-traumatic stress. To decrease the number                   of suicides, we need to improve access to care by enforcing the               insurance parity laws so that people are not denied treatment.

We also need to reduce stigma and prejudice against people                       who have a psychiatric illness so that people are not embarrassed                 to seek help. And just as we declared a war on cancer and                     increased funding for research, we need to declare a war on                       mental illness and accelerate the funding of research to improve           treatment.

JEFFREY BORENSTEIN

New York

The writer, a psychiatrist, is president and chief executive of the             Brain & Behavior Research Foundation.

Internship Experience 

by Jessica Phillips

My name is Jessica Phillips and I am a professional writing intern for Mental Health America of Licking County.  I was given the opportunity to take this internship as a part of my degree program’s coursework.  Throughout the semester we met once a week with our peers, who were also part of the internship program, to discuss what was happening at each internship site.  We also completed various assignments which helped us learn what skills we will need going out into the professional world.  As a final assignment we were asked to write a note to the “future generation” as they enter into the professional world themselves.  Being an intern was my first step, and here was my advice:

“You may not get an internship or job with the exact job description that you are hoping for, but that is the beauty of it.  Be excited about the new path, scared about the unknown, and praise the challenges that got you where you are.  Working with MHALC has taught me a lot about the professional world and how to navigate through the challenges and be flexible.  So my advice is to plan, plan, and plan again.  Always have your dream plan in mind, but keep changing it because life will end up doing it for you anyways.  Be flexible, be scared, and most of all be you.” 

Allowing yourself to be scared or afraid is so important to me.  I believe that overcoming the things that give us fear is what will give us the confidence to do better and do more.  Working with MHALC has been such a rewarding and inspiring experience; every single person in their office is so passionate about their work that it has become contagious.  I am very thankful for my time spent with MHALC and their wonderful staff and especially thankful for time spent with my mentor, Jill Goddard.  

Jessica Phillips was an intern from The Ohio State University Newark Campus

Do You Know What Mental Illness Feels Like?

We often hear the clinical terms used by doctors and other professionals to identify the symptoms of mental illnesses but if someone hasn’t gone through it, would they know how to recognize it? So often, clinical terms don’t do justice to what life with a mental illness feels like. 

We know that two people with the same diagnosis can experience the same symptom and describe it in very different ways. Understanding the signs of a mental illness and identifying how it can feel can be confusing—and sometimes can contribute to ongoing silence or hesitation to get help. It’s important for people to talk about how it feels to live with a mental illness. 

May is Mental Health Month and Mental Health America of Licking County (MHALC) is raising awareness of the importance of speaking up about mental health issues. We know that mental health issues are common and treatable, and help is available. But not everyone knows what to look for when they are going through those early stages, and many simply experience symptoms differently. We all need to speak up early — Before Stage 4 — and in real, relatable terms so that people do not feel isolated and alone. 

MHALC wants everyone to know that mental illnesses are real, that recovery is always the goal, and that the best prospects for recovery come when we act Before Stage 4 (B4Stage4). Addressing mental illnesses B4Stage4 means not burying feelings and refusing to talk about them, and not waiting for symptoms to clear up on their own. B4Stage4 means more than wishing that mental health problems aren’t real, and hoping that they will never get worse. B4Stage4 means more than thinking that someone on the edge of a crisis will always pull himself or herself back without our help, and praying that someone else will intervene before a crisis occurs.

B4Stage4 means, in part, talking about what mental illnesses feel like, and then acting on that information. It means giving voice to feelings and fears, and to hopes and dreams. It means empowering people as agents of their own recovery. And it means changing the trajectories of our own lives for the better, and helping those we love change theirs. 

So let’s talk about what life with a mental illness feels like, to voice what we are feeling, so others can know they are not alone. Through “Life with a Mental Illness” MHALC is asking individuals to share what life with a mental illness feels like by tagging social media posts with #mentalillnessfeelslike. Posting with our hashtag is a way to speak up, to share your point of view with people who may be struggling to explain what they are going through—and to help others figure out if they too are showing signs of a mental illness. “Life with a Mental Illness” is meant to help remove the shame and stigma of speaking out, so that more people can be comfortable coming out of the shadows and seeking the help they need.

Whether you are in Stage 1 and just experiencing and learning about early symptoms, or are dealing with what it means to be in Stage 4, sharing how it feels can be part of your recovery. You are not alone!

Penny Sitler

Executive Director, Mental Health America of Licking County

www.mhalc.org 

Don’t Let Stress Get You Down!

by MHALC Executive Director Penny Sitler

Stress is something we all have in our lives and it often gets a bad rap. We NEED stress – it’s what excites and motivates us. It’s when stress becomes overwhelming – or turns from eustress, the good variety, to distress that it can cause problems which can affect ability to work, participate in normal activities, and engage in satisfying relationships.

Stress can take a heavy toll on us, adversely affecting us physically, emotionally, and behaviorally. The effects of stress can actually be painful, causing headaches, back and neck pain, and stomach issues. We can become irritable or angry, to the point of lashing out at those we care about.
There are ways to manage stress so it doesn’t control us. Paying attention to key components of our overall wellness will help. We should eat healthy foods and get plenty of rest and exercise. Relaxing our emotions will go a long way toward reducing stress.

How do YOU relax? Many people run, work out, ride bikes or take long walks. I encourage you to take time each day to do something you love. My personal favorite relaxing activity is knitting. Not everyone is going to love to do the same thing, but everyone should have that thing that they love to do. Maybe you prefer weight lifting, reading, journaling, art or woodworking. Whatever your passion is, it should be relaxing. I consider knitting to be therapeutic and I get great joy from creating something beautiful out of luscious fibers while I slow down my constantly humming mind. It’s a repetitive motion which allows my mind to settle down and quit racing.

Research shows that there are stress-reducing benefits of knitting or any hobby that helps you relax. The Craft Yarn Council launched #StitchAwayStress on April 15, 2015 to coincide with National Stress Awareness Month and one of the most stress-inducing days of the year: Tax Day. Of 3100 plus crocheters and knitters who participated in consumer research, 85% reported that these crafts reduced stress; 68% said they improved their mood.

Carol Caparosa founded nonprofit Project Knitwell at MedStar Georgetown University Hospital after using knitting to calm herself there during her infant daughter’s heart surgeries.  She began volunteering to teach parents and older children to knit, ultimately expanding her work to the hospital’s Neonatal Intensive Care Unit. Subsequently, two Georgetown oncology nurses incorporated Project Knitwell into their thesis research. Compassion fatigue/burnout is common for oncology nursing staff. The students measured burnout before and 13 weeks after nurses learned to knit. All 39 participating nurses showed some degree of compassion fatigue prior to learning. Each nurse was taught to knit and kits were kept on the oncology floors, so nurses could knit anytime. The results were significant, with all scores improving, especially those whose burnout scores had been the highest.

There is plenty of other anecdotal evidence that rhythmic and repetitive motions like knitting elicit the relaxation response, a state in which heart rate and blood pressure fall, breathing slows and stress hormone levels drop. I hope that each of you has an activity that relaxes you, since there is no health without mental health and relieving stress will improve your health. It’s time for me to go knit a few rows!