Healthy Ideas to Manage Life's Pressures
The following information adapted with permission from Mental Health America, a national non-profit mental
health advocay organization.
When we're trying to manage life's stresses, how we deal with these pressures can positively or negatively impact our
mental health and our overall health and well-being. Finding healthy ways to manage life's challenges can lower the risk of
mental health and other health problems and help you feel better overall. Her are some ideas to think about.
Connect with others. You don't have to cope with stress or other issues on your own. Talking
to a trusted friend, family member, support group or counselor can make you fell better. Spending time with positive, loving
people you care about and trust can ease stress and improve your mood.
Relax your mind. Each person ahs his or her own way sot relax. You can relax by listening to
soothing music, reading a book or doing a quiet activity. Art is a n excellent activity to relax the mind as well. Also,
praying, walking, and massage or message therapy can also be positive ways to relax.
Exercise. Exercising relieves your tense muscles, improves your mood and sleep, and increases
your energy and strength. In fact, researches say that exercise eases symptoms of anxiety and depression. You many not even
need to exercise intensely to get the benefits of activity. Try taking a brisk walk or use a stationary bike. Better yet,
get a real bike and ride regularly outdoors! Some have found swimming to be such a positive exercise as well.
Get Enough Rest. Getting enough sleep helps you recover form the stresses of the day. Try to
get seven to nine hours of sleep every night. Visit the Sleep Foundation at www.sleepfoundation.org for tips on get a better night's sleep. Take the TV out of the
bedroom, avoid stimulating music, TV or movies before bed.
Avoid any caffeine or large meals at nighttime. Play relaxing music or quiet reading at your bed before going to sleep.
Help Others. Helping others builds social networks, improves self-esteem and can give you a
sense of purpose and achievement. This goal can be reflected in the type of work one chooses or pursue as well. "There is
more happiness in giving than in receiving." Know
your limits. Let others know them, too. If you're overwhelmed at home or work, or with friends. Learn how to say "no."
It may feel uncomfortable at first, so practice saying "no" with the people you trust most.
Keep a journal. Writing down your thoughts can be a great way to work through issues. Some
researches have reported that writing about painful events can reduce stress and improve health. You can also track your sleep
to help you identify an triggers that make you feel more anxious.
Watch your negative self-talk. Try not to put your self down. For example, if you don't make
It to the gym this week, don't call yourself lazy. Instead think about the specific factor that may have kept you from going
to the gym. "I wasn't able to work out because I had to work late hours this week, but next week, I'll make it a priority
to go." The problem is temporary and can be overcome.
Get involved in spiritual activities. Studies have shown that religious involvement and spirituality
are associated with better health outcomes,, such as greater coping skills, less anxiety and a lower risk of depression. Spirituality
may provide a sense of hope, meaning and purpose in life, a way to understand suffering and illness, and a connection with
others.
Religious and spiritual practices, such as prayer and [Bible reading], can evoke positive emotions that can
lead to better health.
Write down three good things that happen to you each day for a week. Also write down why each
good thing happened. Thinking about the good things will help you stay positive and have a win-win attitude.
Natural Psychology
30-35 million people suffer with depression, bipolar disorder, ADHD, Anxiety Disorders chronic fatigue syndrome, OCD, about 10% of the
population in the US. This has become increasingly true also of children. The number of children
who are taking psychiatric medications has increased dramatically in the US, Britain, Australia, and many her countries.
Approximately
10% of all children in the US also may taking prescribed pharmaceutical drugs at the present time for mental health
disorders. The decision to medicate or not can be an agonizing decision for parents. Empathy and compassion is extended
to anyone going through mental health problems and everyone's decision and viewpoint may be different
on these matters.
What is Natural
Psychology and Why
Pharmaceutical
treatments for mental health are being overprescribed and some forms of mental illness are being overdiagnosed. Natural
psychology refers to a non-pharmaceutical method of working through mental health problems. It can be effective, safe, and
it works.
By attention to lifestyle, much can be accomplished in a positive
way. This is written out of sincere concern and empathy. We sincerely hope that some of
the material that is found in this site can be of help in a spirit of giving.
Self
Help: There are many options in treating mental health disorders. In Great Britain, doctors are
known to prescribe self-help books to patients as a first line defense strategy. Medication is given secondary consideration.
There are many therapies that persons can participate in, and some of them are listed below. However,
use of psychiatric medications for both adults and children has increased between four and five times in the past decade,
some say it has increased seven-fold. This is proving to be true even for children as young as four years old.
There are a number of well-written books that provide useful guidelines, written by physicians and by psychiatrists. Natural
Prozac, by Joel Robertson, Prozac Backlash, Dr. Joseph Glenmullen, Rethinking ADHD, by Ruth Neven from Australia, The
ADD & ADHD Question and Answer Book by Dr. Susan Ashley, are all helpful references for both depression
and ADHD.
Lifestyle changes can help a person to regain
and maintain mental balance without having to resort to medications. It takes courage to face one's
problems and make changes in one's life and to swim against the current, There is personal responsibility in our decisions
and our decisions cannot be relegated to another person, not even to a doctor, family member or other professional.
Coaching
for those with ADHD or depression is also available. There
are organizations that can give you a list of coaches in your area. Some coaches work through the phone. They are
there to support you or your child, to give practical suggestions and encouragement. Coaching is less costly and is often
used in addition to the role of a therapist, but at times has been used instead of a therapist. The suggestion has been made by one mental health organization, that some
who may not want to go on medicine or see a psychologist, might try coaching as a first line of defense.
Solutions:
A Long Term Approach
We need to keep a positive attitude.
Lifestyle changes lead to a more permanent solution.
Some principles and tools for good
mental health
can be summed up as
follows:
* Love
* Purposeful living
* Mental hygiene
* Spiritual hygiene and attention to spiritual needs.
* Physical activity & balance
* Cleanliness & Order
* Mind Strengthening and creative activities
*
Art as a natural mood stabilizer
* Honesty & Humility
* Communication concerning
the present and past.
* Effort.
* Finding good companions and avoiding isolation.
Why a Non-Pharmaceutical
Approach?
By taking time to look at
lifestyle changes, mental hygiene, possibly physical aspects of one's life, or past experiences that might still be effecting
one's emotions, it can give insight into how to overcome mood disorders more permanently.
It does take more effort and time initially
for both the person who is experiencing mental health problems, and for professionals who might be working with someone
who has mental health problems. It also takes patience and commitment on the part of family members, but in the end a non-pharmaceutical
approach to treating mental illness can be more effective. If family members are involved in the treatment plan
or counseling, this can result be benifiical.
One psychiatrist stated that diagnosing the
illness and prescribing what he felt was appropriate medication, was the easy part, helping people with family issues, employment
issues, issues from the past which might still be effecting his emotional or mental state, helping clients adjust lifestyles,
was the hard part, it required more time, effort as well as commitment, and it was the more difficult part of his profession.
Complications with pharmaceutical treatments
Lifestyles
Changes:
It has been found that by
addressing lifestyle issues, much can be done in a positive way, that can help a person successfully cope and even overcome
many mental health disorders. This is true of not only mild or moderate depression, but also even more serious psychiatric
disorders.
By addressing these lifestyle issues, many have found more permanent, long-term,
and even immediate relief from mental distresses and mood disorders as well as dealing with such problems with their
children. The positive results for some with serious mental health problems have been permanent. Strict mental hygiene
is something that many may need to give attention to.
Mental Hygiene:
When we floss our teeth, we are surprised how much food is stuck in between. Our teeth looked clean, but daily flossing helps to preserve
the life of one's teeth. In the same way, our minds need "mental flossing" quite often, attention to the details of what
we are allowing into our mind on a daily basis can work wonders for our mental health. This is true both of adults and children.
The Mind Needs Rest:
Our minds need to rest at times. If you were
to use a hair dryer, 24 hours a day, it would eventually, or quickly, burn out. the same is true of our minds. A person
who is on the go constantly, even in a positive way, needs to find time to recharge the batteries. We need adequate sleep
naturally, without pills or alcohol, for the mind to recharge.
By giving attention to
lifestyle issues, one may also find that their mental health gradually is restored, and that a person can learn to both
cope with these problems and even see them go into remission over time. This isn't a miraculous overnight transition.
It is one that takes perseverance and effort and that might take some time to see significant differences in one's mood.
But the end result may be a significant improvement or even a full and permanent recovery.
Do you exercise?
When we think of lifestyle changes, we might think of drinking, smoking or using drugs, changes
in these areas can all be of benefit in our mental health, but there are also many small changes in one's life that can make
a big difference in one's mental health and in that of a child. Some have found relief from depression by maintaining
an exercise regimen.
It has been found that brisk walking for exercise, is more effective
in treating mild to moderate depression than taking medication, in both the short and long term treatment, as well as with
the recurrence rate. In fact, one study by Duke University demonstrated that exercise alone was even more effective than using
medication, and more effective than when medicine and exercise were combined. This proved true in both the short and
long-term.
Exercise, when practiced regularly, preferably daily, naturally raises the serotonin
level and endorphins in one's brain and contributes to better mood; but because it is being accomplished without adding
manufactured pharmaceuticals, it is something that can be maintained for one's entire lifetime, in addition to the physical
benefits from the exercise itself.
Brisk walking and exercise is said to be a better
and more long-lasting treatment for depression than that of medication.
* It helps you to focus
* It stimulates positive emotions
* It contributes to positive
self-worth
* It helps stimulate endorphins and opiates in the brain, giving a natural sense of
well-being.
* It is gentle, it's positive
effects are long-lasting when continued.
* It helps one to be in shape physically and stimulates the heart.
* It
contributes to weight loss.
* It can give the mind time to rest, if one walks without music.
Other forms of exercise also help. One man who at times has experienced depression and overcame it, takes
no medication. Instead he swims three or four times a week. He says it is the only thing that keeps
him out of depression and medicine-free.
Attention to diet and engaging
in mind strengthening activities also are of benefit:
Avoiding eating sugar, sodas, cakes, candies, ice cream
and instead opting for fresh vegetables,
fruit,
nuts. Avoiding deep fried foods, too much
butter, ghee, and switching to whole grains,
whole wheat bread
instead of white, whole
grain rice, instead of white; all of this can help
to live healthy, keep off pounds.
It can also have
a positive effect on mental health.
Mind Strengthening Activities:
Additionally, engaging in mind strengthening activities can do much for positive long term
gains in one's mental health. "Mental hygiene" is a term that has been coined in some psychiatric circles and it is
something many need to give attention to in order to restore their mental balance.
Just a little
bit of sand in the engine of a car can lead to it eventually being rendered inoperable. Small barnacles on the bottom of a
ship can slow it down and shipowners regularly spend large sums of money to clean off the barnacles to keep the ship running
smoothly.
The mind is a very senstive organ. Some are emotionally more sensitive
than others. It doesn't take much "mental sand" for some to experience problems with their mental health. Thoughtful
attention to this area of life can do much to help one to cope, and many mood disorders for both adults and increasingly today
for children, can be overcome through attention to keeping one's mind clean. Avoiding violence in the media (movies, TV, video
games), pornography, can help even many adults and even many children and teens.
Talking Things Out:
In addition
to lifestyle changes, for a person who may have experienced some serious trauma such as child or spousal abuse, or might
have repressed memories, which can be a very real component in psychological problems for some persons, talking
things out with a good listener or trained professional can be of value in relieving oneself of these burdens. That person might
be a therapist or psychologist, or it might be a friend, spouse, minister or teacher, with whom one trusts and can confide,
sometimes on one or two occassions, but for some, over an extended period of time. This can often be of help in
repairing emotional wounds. Not everyone needs to talk about the past, but for those who do, it can be one key to mental and
emotional balance and it can help one to gain understanding into their problems and organize one's thoughts.
Writing
in a journal is also very helpful, both
of the present and of the past, in clearing one's mind of "clutter" and organizing one's thoughts; in
unlocking the past and present.
Writing poetry can be something of a creative
catharsis, as well as a tool for
building self esteem for some.
Prayer is of help
to many in overcoming such mental health difficulties as anxieties, OCD, depression, and for help to gain self-control
and peace of mind. Prayer refers to speaking openly or communicating with God about one's
problems and asking for guidance, strength and help.
In addition to mental,
emotional and physical considerations, humans are also spiritual beings. Our mental health
is tied up in our spirituality as well. Spiritual hygiene is vital to maintain our mental
balance. There are many things that in a spiritual way that can effect one's mental
health and emotional state. It takes much effort to be aware of one's spiritual needs and to fulfill those
needs. Some have found daily Bible reading to be a strengthening aid.
Preventive Medicine:
Dr. George Albee was at one time president
of the American Psychological Association and professor emeritus at Vermont University, until his death in 2006. He advanced
the idea that the roots of mental illness lay in the social structures and pressures, stresses and traumas that people
have experienced.
He taught and wrote extensively that medications, were not the
answer to mental illness, at a time when the use of psychiatric medications was just starting to become very widespread.
He especially felt that children should never be prescribed psychiatric medications. The widespread
use of medication treatment in psychiatry is a relatively new practice. The first true psychiatric medications that were extensively
used were developed in the 1950s, and it wasn't until the mid to late 1950s that thorazine, a psychotropic, atypical antipsychotic,
was used in psychiatric hospitals. Since that time, hundreds, perhaps thousands of different psychiatric medications
have been developed. Medicines such as barbiturates and amphetamines, developed in the 1930s, started to be used
more frequently in the late 1950s and 1960s.
Children Children are being
bombarded today with overwhelming social, family as well as entertainment issues. Family life has deteriorated for many.
Children thrive on love and attention. They need the support and love of a father and mother. Up to 50% of children
in the U.S. will be without one or the other parent at some time in their life. 25% of children are victims of child abuse
in the country of Brazil as one example. Other countries show similar trends. In some Asian countries (India is one) that
percentage soars to 50% for sexual abuse alone. The current statistics show that about 20% of all children are victims of
child abuse throughout the world. (WHO). This can lead to emotional wounds and to mental health disorders. Love, support,
and gentleness is the key to healing the mind and emotional wounds of children who have been abused.
Also See: http://www.screentime.org/
for facts and issues related to television, screentime and children.
Self
Esteem:
Self esteem is a vital component of a healthy mind. When we see tangible results of our own
work, it helps to build a healthy self-esteem. Mind strengthening activities can help. Doing good things for others helps
us to build positive feelings about ourselves. Creative endeavors also are of help in building self-esteem. Avoiding
self-destructive behavior and having a regular job also build a positive sense of self-worth. Choosing associates who
are a source of strength also is of value, rather than those who might be engaging in actions that are self-destructive such
as hanging out at bars, drinking, or taking drugs.
Also, we need to get away from an all or
nothing way of thinking. We all make mistakes, some of us worse than others, but everyone does. Many people these days are
wounded from the past and present. We need to accept our failures, or mistakes, our shortcomings, work at overcoming them,
but not to self-flagellate ourselves for past or present problems. We need to accept God's mercy, and look to Him
for help. We need to learn to be merciful both to others and ourselves and realize that that is how God looks at
things. He is there to help us, not to condemn us.
One high school teacher in a public school
talks openly to students about God, and when she counsels them in a professional setting, she encourages them to look
to God, someone higher than themselves, their Higher Power, whatever beliefs they espouse. "You need someone bigger than yourself,"
she says, to get out of the problems that you are in and to cope with them. For those that follow this advice, she says
you are twice as likely to succeed as others. We need to accept the love and mercy of God and try the best we can. If we do
the best we can, then we are doing good. And this goes for both those suffering with mental health problems and for parents
and family of those who suffer as well.
"Don't think of doctors as God," is one suggestion on the National
Resource Website for CHADD. In other words, we have to take charge of our own lives and make informed decisions. Parents
need to do this if their children have mental health problems. Much can be accomplished on the home front.
Art:
Art,
is a form of recreation, if it is kept in its proper place, can help calm the mind down in the same way that a tranquilizer
does in a natural way. It can help to stabilize the mood of someone suffering with bi-polar disorder, as well as a child
suffering with ADHD when it is engaged in regularly. It helps one to establish new thought patterns. It can be
a natural mood stabilizer.
Art can strengthen the mind, and helps both children and adults have a healthy form
of recreation. It can be a positive force to help one spend less time wth TV, video games or movies. It can be of assistance
in breaking free from pornography. It can also be a tool for building self-esteem. It can be a peaceful healing tool for those
who may have suffered from abuse.
Love:
Is a key element of good mental health.
Both the giving and recieving love is an essential
part of human emotional needs. Any time that we
spend in giving of ourselves to other people
can help us to have fulfilling and happier lives and can
contribute to healthful thought patterns.
Effort:
It takes much effort for educators, parents and doctors to work together to protect
children and teenagers from potentially destructive influences and to provide a home, as well as a school atmosphere that
gives a child love and peace, and that contributes to their good mental health. It takes effort for adults also,
to break free from lifestyles or habits that may be contributing to mental health problems. It is something of most serious
concern.
It is sincerely hoped that this information is a help in a better
success ratio with the treatment of mental health disorders for both adults and children in this rapidly changing
world.
