Category: Mental Health and Wellness

There’s no way around it: talking and openly communicating about our own mental health is hard. However, discussing mental health is the first and most crucial step to achieving a healthier state of mind. Journaling, using symptom checkers, and other individual processes can sometimes help, but eventually, the time will come to reach out and ask for help from someone you trust.

Why is Talking About Mental Health So Difficult?

There are many reasons why talking about mental health can be difficult. A few challenges and worries include:

• Societal stigmas around certain disorders
• Internalized guilt or shame about mental health
• Fear of discrimination from peers and community
• Past experiences of judgment or backlash
• And others.

Despite these difficulties, talking about mental health openly and honestly is essential for improving quality of life for you and your loved ones.

Tips for Better Mental Health Communication

1. Make Yourself Aware of How You Talk About Mental Health

The first step to establishing better communication is to look honestly at how you and others talk about mental health. Becoming aware of our mental health communication habits can go a long way to fostering real conversations. Try:

• Avoiding Terms Like “Suffers From” or “Victim Of.” These terms imply a negative, painful, or hopeless situation. Try other phrases, such as “lives with,” “experiencing,” or “has.”
• Trying Not to Use Mental Health Diagnoses as Adjectives. Casually referring to yourself or others through the lens of a disorder you do not have (for example, “a little OCD” or “I’m so ADHD” and similar) can minimize or belittle the experiences of diagnosed individuals.

2. Be Your Own Best Mental Health Advocate

When it comes to talking about mental health, you are your own best advocate. No one knows what’s happening better than you do. Unfortunately, that means it also comes down to you to ask for help and initiate communication about mental health. This can be scary or produce anxiety, but the results are worth it in the long run. To help you navigate a conversation about your mental health with a trusted friend or family member, keep these tips in mind:

• Move at your own pace
• Be clear and direct about what you want to discuss and how you want to discuss it
• Prepare a list of questions and topics in case you get flustered during the moment
• Don’t downplay your problems or minimize your symptoms
• Remember it’s okay to make mistakes, mess up, or be imperfect

Most people deal with mental health issues at some point in life, with many getting diagnosed with ADHD, depression, anxiety, and other disorders. While making yourself vulnerable and starting the conversation can be nerve-racking, your friends and family will most likely be more receptive to the conversation than you anticipate.

3. Seek Out Mental Health Services from Certified & Proven Professionals

Sometimes you and your immediate support system cannot address mental health issues alone. When things start to feel out of control or too big, reach out to a certified and trustworthy mental health professional. Therapists, psychiatrists, psychologists, and other mental health specialists can give you personalized tools and communication strategies to improve your mental health.

It’s never too late to get help. Finding the right mental health services for your unique needs and situation can improve your quality of life and general outlook, so don’t hesitate to reach out.

West End Consultation Group is Here for You

Open mental health communication is a core value of West End Consultation Group. We maintain a team of board-certified mental health service providers to support patients throughout the Twin Cities, and we are ready to have frank and open discussions about solutions for your mental health needs. We work with you to develop a comprehensive care plan that addresses your specific health, which could include treatment for specific disorders, EMDR services, or medication management.

Contact us to learn more about our mental health services, and explore our blog and patient resources for additional tips and strategies for talking about mental health. West End Consultation Group is ready to help you navigate your journey to improved mental health.

Sleep is the Key to Mental Wellness

When did we start regarding sleep deprivation as a superpower? Sleep has a massive impact on overall mental health, and if you are diagnosed or experiencing a mood disorder—including anxiety, depression, bipolar disorder, or others—too much or too little sleep may be a cause or symptom of an emotional disturbance.

Note: Depression and other mood disorders can have critical consequences. Always seek help if you find yourself experiencing intense or prolonged feelings of hopelessness, anxiety, or emptiness. If you or a loved one are experiencing suicidal thoughts or considering suicidal action due to lack of sleep or other factors, contact the National Suicide Prevention Lifeline at 1-800-273-8255 for immediate assistance.

How Sleep Affects Mental Health & Mood Disorders

Are sleep problems a cause or an effect of mood disturbances? Clearly both. Many patients report experiencing sleep disruptions preceding or during mood disturbances. Examples include, but certainly are not limited to:

• Anxiety: Anxiety disorders can cause racing thoughts, elevated heartbeat, and panic attacks when trying to sleep, resulting in insomnia. Lack of sleep will increase fatigue, exacerbate concentration difficulties, and make managing the nervousness and overwhelming fear associated with these disorders challenging.
• Bipolar Disorder: Bipolar disorder is characterized by intense highs and lows. When experiencing mania, you may be unwilling or unable to sleep. Depressions may result in extreme fatigue and too much sleep. These inconsistent sleep patterns lead to difficulty regulating emotions.
• Depression: Depending on your diagnosed depressive disorder, you may experience insomnia or too much sleep. Both lead to heightened fatigue, brain fog, difficulty focusing, headaches, trouble maintaining an exercise routine, and challenges regulating emotional responses to various factors.

In addition to these disorders, too much sleep or insufficient sleep can have a noticeable impact on symptoms of adult ADHD, OCD, and other disorders. If you are experiencing new or worsening symptoms, improper sleep may be the culprit. But understanding how sleep affects mental health is only the beginning—now it’s time to make a plan to improve your sleep and enhance your quality of life.

How to Improve Your Sleep for Better Mental Health

Practice Good Sleep Hygiene

Sleep hygiene refers to healthy habits built to support better sleep. In our modern world, sleep hygiene means applying self-discipline and dedication. Consider these behaviors as you work to improve your sleep and positively affect your mental health through new habits:

• Turn off and put away all screens and electronics at least thirty minutes before bed
• Set and maintain a consistent bedtime
• Use relaxation or grounding techniques before going to sleep
• Avoid alcohol, tobacco, caffeine, and similar substances in the late afternoons and evenings
• Get regular exercise and natural light exposure during the day

Monitor Your Sleep

Documenting the relationship between disrupted sleep and mood disturbances can be a way to determine if the two are linked. Current and easily accessible technology, such as smartwatches and other wearable devices, make it convenient to collect your heart rate variability (HRV) during sleep. You can use this data to find patterns and discover if a link exists between your sleep and oncoming mood disruptions, then examine your behaviors to create an actionable plan that minimizes pending psychiatric episodes.

Keep in mind that subjective self-reports of sleep may not always be a reliable tool for mental health monitoring. Many people get exasperated tracking their habits, and sleep physiologists have found that self-reporting often differs drastically from professionally conducted sleep studies. If you cannot address your sleep disturbances independently, seeking professional assistance is your best step.

Seek Professional Assistance & Follow a Personalized Medication Plan

If you are unable to improve your sleep on your own, working with a professional is your best option. Psychiatric sleep specialists have the knowledge and capabilities to analyze your self-collected HRV rates, conduct in-office sleep studies, and create personalized treatment plans to improve your sleep and quality of life. One part of your plan may include new or adjusted medication. Medication management carried out by a qualified team can consist of:

• Lowering or raising does to ensure medication side effects are not causing too much or too little sleep
• Making changes proactively in response to early changes identified in observed HRV patterns
• Trying different medications to find the best solution for your unique symptoms
• Simplifying your medication regiment
• And more!

Weekly Sleep Tracker

West End Consultation Group is Here to Help You Sleep Better & Improve Your Mental Health

West End Consultation Group is dedicated to creating individualized pathways to wellness through mental health treatment. If you or a loved one is experiencing disruptions in sleep or worsening mood disorders, our board-certified team is here to support you. We work with adult patients throughout the Twin Cities and are prepared to help you discover how sleep affects your mental health. Contact us today to learn more about our services and get started on the road to better mental health.

Medical Disclaimer:

Please remember that all medical information provided in this post must be considered educational only. This blog should not be relied upon as a medical judgement and does not replace a medical professional’s judgement about the appropriateness or risks of a procedure or condition for a given patient. We will do our best to provide you with information that may help you make your own healthcare decisions. Please do not follow any instructions or information without first consulting with your physician or mental health provider.

Many people in our country, or I should say in this world, have been shocked and devastated by the recent suicides of Kate Spade and Anthony Bourdain.  Many wonder how can someone whose life looks so perfect be depressed?  Well people are starting to recognize that anyone, no matter how successful, how rich, how attractive, etc can experience severe depression.

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What a joy to hear from my patient today that she is able to “just be a normal mom.” She had struggled with ruminations for years of thoughts that she would harm others. She couldn’t enjoy closeness with her children as she was afraid she would harm them. I can’t imagine how horrible that would be for a mother. Ruminations of harming others is actually a common rumination for people with OCD. It has been a joy to successfully treat my patients with this illness so they can start enjoying and experiencing normal interactions with the ones they love.

Medical Disclaimer:

Please remember that all medical information provided in this post must be considered educational only.  This blog should not be relied upon as a medical judgement and does not replace a medical professional’s judgement about the appropriateness or risks of a procedure or condition for a given patient.  We will do our best to provide you with information that may help you make your own health care decisions. Please do not follow any instructions or information without first consulting with your physician or mental health provider.

A depressive episode or reoccurring depression symptoms can seriously impact our day-to-day lives. Recovery times vary widely, and finding a way to get back to life after depression can be difficult. By learning the signs that a depressive episode is occurring and making a personalized recovery plan, you can get your life back as soon as possible.

Note: If you or a loved one are experiencing intense and/or prolonged feelings of emptiness, hopelessness, or suicidal thoughts, please contact the National Suicide Prevention Lifeline at 1-800-273-8255 for immediate emergency assistance. Help is only a phone call away.

Signs of a Depressive Episode

The onset of depression can be gradual and insidious, and you may not realize that an episode is occurring until it is over. We often associate depression with symptoms such as crying or suicidal thoughts, and while these occur for some people, depression is also characterized by disconnecting from emotions. Symptoms can vary depending on many factors but may include:

• Anhedonia, or the inability to feel joy or pleasure
• Irritability, frustration, or a short temper
• Changes in activity level
• Changes in sleep patterns, such as insomnia or sleeping more than normal
• Changes in appetite, including weight gain or loss
• Headaches and physical symptoms
• And many others.

Recognizing an incoming depression can go a long way to getting your life back sooner as you can make necessary interventions and treat symptoms accordingly.

Tips for Getting Back to Life After Depression

Identify Your Values & Priorities

Explicitly naming and identifying aspects of your life you value, prioritize, or would like to prioritize more can help you with getting back to life after depression. These things can be small, such as having a comfortable pillow for sleeping, or large, like appreciating your partner for supporting you during difficult times. Of course, depression can sometimes make it hard to identify these things, so use these tips to find the parts of your life that bring you joy, contentment, or excitement:

• Make a daily list of five things you’re grateful for in your life
• Intentionally take part in activities or groups that used to cause enjoyment
• Notice negative thoughts (“My friend doesn’t like me”) and replace them with neutral ones (“My friend and I aren’t as close as we once were, but she still makes sure I’m okay.”
• Keep a journal to find patterns in negative thinking
• Seek professional help from a board-certified psychiatrist or therapist

Consider Lifestyle Changes

Sometimes depression and depressive episodes can be linked to certain circumstances, such as an unfulfilling job, a relationship ending, or others. In these cases, lifestyle changes can go a long way in aiding depression recovery. While making your depression recovery plan, consider incorporating these ideas into your lifestyle:

• Finding a new job or career, or identifying ways to improve your current professional position
• Starting a new hobby with tangible results, such as gardening, baking, or a craft
• Establishing an exercise routine you enjoy, such as walking, yoga, or team-based sports
• Setting attainable goals, such as paying a bill, studying, walking the dog each day, or others

While these lifestyle changes will not cure a depressive disorder, they can help create a more active routine and encourage healthier behaviors, minimizing some symptoms when a depressive episode occurs.

Pursue Professional Assistance

If changing your lifestyle and being more mindful does not help alleviate depressive symptoms, or if you notice your depression worsening in severity or frequency, it may be time to seek professional assistance from a certified psychiatrist. Trained experts can assist you in getting back to life after depression through short and long-term treatment plans, which may include:

• Creating a personalized medication management plan
• Identifying if your depression is a symptom of another disorder, such as PMDD, SAD, PDD, or others
• Establishing a recovery strategy specific to your circumstances
• Using cognitive behavioral therapy (CBT) in tandem with psychiatric treatment
• And many other approaches!

West End Consultation Will Help Get Your Life Back

You deserve happiness, enjoyment, and pleasure in your day-to-day routine, and West End Consultation Group is here to help. Depression is experienced differently by different individuals, and no matter your symptoms, you deserve to experience the good moments of your life. Our Twin Cities board-certified team is in your corner, so give us a call at 952-856-8452 or request an appointment today.

Medical Disclaimer:

Please remember that all medical information provided in this post must be considered educational only. This blog should not be relied upon as a medical judgment and does not replace a medical professional’s judgment about the appropriateness or risks of a procedure or condition for a given patient. We will do our best to provide you with information that may help you make your own healthcare decisions. Please do not follow any instructions or information without first consulting with your physician or mental health provider.

Read Article