Mental Health Monday focuses on positivity

So often we focus on the negative. It’s easy to do. The negative causes hurt and pain. To counteract the negative, we have to train ourselves to focus on the positive.

Young boy wearing a black shirt pointing to a cup that says "See the good."

We can start taking care of our mental health by answering these questions:

  1. What do people say you are really good at?
  2. What’s working in your life?
  3. What do you think you’re good at?
  4. What do you enjoy doing?
  5. What’s important to you?
  6. What are you looking forward to in the next two to three weeks?
  7. What are you proud of?

Hopefully, these are easy questions for you to answer. If they aren’t, it could simply mean you are stuck and could benefit from brainstorming with someone else.

It could also mean your mental health is suffering.

Whether you are feeling depressed, or suffer from low self-esteem, therapy can help. By working with a psychologist, we can help identify what is blocking you from being able to answer these questions, think about your values and goals, and decide how that could translate into living an authentic life that leads to an improvement in your mood.

If you have trouble answering these questions, contact us to schedule a time to talk. At Relationship Solutions Center, P.C. our goal is…

Relationship Solutions Center logo psychologist's hand reaching out to and holding your hand

Transforming Relationships From the Inside Out

Welcome to Thursday Thoughts on Mental Illness!

Let’s talk about Mood Disorders

The diagnosis of a mood disorder means the primary feature is a disturbance in mood.  There are three types of mood disorders: Unipolar Depression, Bipolar Disorder, and Cyclothymic Disorder. 

CAUTION: While I am listing the specific symptoms of various mood disorders, this is NOT a substitute for an official diagnosis by a clinician, therapist, or psychologist.  There are nuances and rule outs professionals consider when making an accurate diagnosis.

To start, it would be helpful to understand Depression.  There are eight (8) types of Depression.  For brevity’s sake, I will only discuss four of them in this post.  They include:

Disruptive Mood Dysregulation Disorder (DMDD)

The symptoms of DMDD begin before age 10.  The symptoms cannot be attributed to other types of depression, mania, or hypomania.  Specific symptoms include:

  1. Severe recurrent temper outbursts manifested verbally and/or behaviorally that are grossly out of proportion in intensity or duration to the situation or provocation.
  2. The temper outbursts are inconsistent with developmental level.
  3. The temper outbursts occur, on average, three (3) or more times per week.
  4. The mood between temper outbursts is persistently irritable or angry most of the day, nearly every day, and is observable by others.
  5. These symptoms have been present for twelve (12) or more months and throughout that time, the individual has not had a period lasting (3) or more consecutive months without all of the symptoms.

Major Depressive Disorder (MDD)

MDD looks different for everyone.  Folks need to report feeling depressed and/or a loss of interest or pleasure.  Beyond that, a person needs to have a minimum of five (5) symptoms.  Potential symptoms include:

  1. Significant unintentional weight loss or gain.
  2. Insomnia or hypersomnia nearly every day.
  3. Psychomotor agitation or retardation.
  4. Fatigue or loss of energy nearly every day.
  5. Feelings of worthlessness or excessive or inappropriate guilt nearly every day.
  6. Diminished ability to think or concentrate, or indecisiveness nearly every day.
  7. Recurrent thoughts of death, suicidal ideation without a plan, or a suicide attempt, or a specific plan for committing suicide.

Persistent Depressive Disorder (previously known as Dysthymia)

The major difference between Persistent Depressive Disorder (PDD) and the other types of depression, is the depressed mood lasts at least two (2) years.  I tend to explain it as a milder form of depression or feeling “blah.”  Folks with chronically low self-esteem tend to have Persistent Depressive Disorder.  Most people can function well day-to-day.  They do not appear like the folks you see in the commercials for depression.  One characteristic I have noticed is a lack of spark or twinkle in their eyes. 

Officially, at least two (2) of the following symptoms must be present along with the depression for the course of the 2 years:

  1. Poor appetite or overeating.
  2. Insomnia or hyposomnia.
  3. Low energy or fatigue.
  4. Low self-esteem.
  5. Poor concentration or difficulty making decisions.
  6. Feelings of hopelessness.

Premenstrual Dysphoric Disorder (PDD)

The symptoms of Premenstrual Dysphoric Disorder are present in the final week of the menstrual cycle and begin to improve within a few days of starting menstruation.  In the week following menstruation, there are minimal or no symptoms of depression.

Symptoms fall into two categories: in the first category, there needs to be one or more symptoms present.
  1. Marked effective mobility including mood swings, feeling suddenly sad or tearful, or increased sensitivity to rejection.
  2. Marked irritability or anger or increased interpersonal conflicts.
  3. Marked depressed mood, feelings of hopelessness, or self-depreciating thoughts.
  4. Marked anxiety, tension, and or feelings of being keyed up or on edge.
In the second category, a person must have at least five symptoms:
  1. Decreased interest in usual activities.
  2. Subjective difficulty in concentration.
  3. Lethargy, easily fatigued, or marked lack of energy.
  4. Marked change in appetite; overeating; or specific food cravings.
  5. Hypersomnia or insomnia.
  6. A sense of being overwhelmed or out of control.
  7. Physical symptoms such as breast tenderness or swelling, joint or muscle pain, and a sensation of quote bloating or weight gain.

You made it!  I know this was a lot to take in.   Look for my next blog on Thursday Thoughts On Mental Illness and I will go through the remaining diagnoses in the depression category.

Thank you for reading my blog. Please hit “like” and share on your Social Media platforms. I also encourage you to reach out to me directly if you would like to talk further or if you have any questions. General comments that do not discuss your symptoms are certainly welcome on this blog or if you got here through Facebook or LinkedIn.

Suicide Prevention Month 2021

Are you wondering why you should read this blog? Or share it?

I’ll tell you why.

Because Suicide Touches All Communities

In this past year, Nation wide,

  • There were 1.4 million attempts and more than 47,000 deaths from suicide.
  • Suicide is at its highest level and is still rising.
  • Rural counties are being hit the hardest with suicide rates double the rate in urban counties.
  • There has been an alarming 50% increase of suicide rates among women.

It’s important to know, everyone can help decrease these numbers. The first step is to know the

Risk Factors

  • Mental disorders, particularly mood disorders, schizophrenia, anxiety disorders and certain personality disorders
  • Alcohol and other substance use disorders
  • Hopelessness
  • Impulsive and/or aggressive tendencies
  • History of trauma or abuse
  • Major physical illnesses
  • Previous suicide attempt
  • Family history of suicide
  • Job or financial loss
  • Loss of relationship
  • Easy access to lethal means
  • Local clusters of suicide
  • Lack of social support and sense of isolation
  • Stigma associated with asking for help
  • Lack of health care, especially mental health and substance abuse treatment
  • Cultural and religious beliefs, such as the belief that suicide is a noble resolution of a personal dilemma
  • Exposure to others who have died by suicide (in real life or via the media and Internet)

While those who are contemplating suicide don’t always demonstrate warning signs, most do. The

Warning Signs

#BeThe1To be aware of the risks and notice the signs, then

include:

  • Talking about wanting to die or to kill themselves.
  • Looking for a way to kill themselves, such as searching online or buying a gun.
  • Talking about feeling hopeless or having no reason to live.
  • Talking about feeling trapped or in unbearable pain.
  • Talking about being a burden to others.
  • Increasing their use of alcohol or drugs.
  • Acting anxious or agitated; behaving recklessly.
  • Sleeping too little or too much.
  • Withdrawing or isolating themselves.
  • Showing rage or talking about seeking revenge.
  • Displaying extreme mood swings.

Suicide is preventable.

Thank you for committing to doing your part.

If you are in crisis or having suicidal thoughts, YOU ARE NOT ALONE!

Please call 800.273.8255, 911 or go to your nearest emergency room.

The Six Stages of Grief

I had planned on writing about grief later in the month, but after my 99-year-old grandmother passed on Sunday, I decided it makes more sense for me to talk about grief now.

“Grief is what we feel inside. Mourning is what we experience and show to others on the outside. So I can never see your grief or judge your grief by whether or not you’re crying or angry or upset. Only you will ever know your grief.” David Kessler

In my experience, those of you who find a way to mourn have a healthier path to healing.  Holding on to your grief can be destructive in small or big ways.  It can also impact you years down the road. 

Mourning can include traditions of attending a funeral and going to a wake or Shiva.  Maybe you participate in a collective bathing and dressing of your loved one.  Maybe you say prayers.  Others might light a candle, wear a piece of jewelry or clothing, and/or make a donation or plant a tree.  Mourning is an individual, and can be a collective, process.  I encourage you to find something that is meaningful for you.

The emotions related to grief are encapsulated in the Five Stages of Grief developed by Elisabeth Kubler Ross, M.D. in her groundbreaking book, “On Death and Dying” (1969).  The non-linear stages are:

A couple of weeks ago, I was listening to Brene Brown’s podcast, Unlocking Us, and her discussion with grief expert, David Kessler.  (https://brenebrown.com/podcast/david-kessler-and-brene-on-grief-and-finding-meaning/) In his newest book, Finding Meaning: The Sixth Stage of Grief, David discussing this healing step that helps folks “move on.”  (Though I have to tell you, I find the phrases “move on” or “get over it” diminishing and hurtful.)

Finding meaning is a way to help us understand and remember those you lost to death with a focus on loving memories rather than pain.  He shows us how to move forward in a way that honors our loved ones.

This really stood out to me as this is the struggle I see when working with those of you dealing with grief.  I have often seen acceptance delayed because someone cannot find meaning to the loss of their loved ones.

I know when I think about my grandmother, or “grams” as I always called her, I am fortunate to have a lot of positive memories.  Her laugh, her favorite drink, all the summers spent in the backyard pool and garden are just some of them.  There are ways I will mourn now and will continue to mourn and honor her throughout my life.

If you need help processing your grief and healing, please reach out.  I am here for you.