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The State of Mental Health in America

2018-11-01T15:24:07-05:00

Mental Health America has just released the State by State rankings for 2018 mental health. The results are summarized below.

Overall Ranking
A high overall ranking indicates lower prevalence of mental illness and higher rates of access to care. A low overall ranking indicates higher prevalence of mental illness and lower rates of access to care. The combined scores of all 15 measures make up the overall ranking. The overall ranking includes both adult and youth measures as well as prevalence and access to care measures.

Illinois is ranked at #11 – improved from #15 in 2017

Adult Ranking
States with high rankings have lower prevalence of mental illness and higher rates of access to care for adults. Lower rankings indicate that adults have higher prevalence of mental illness and lower rates of access to care.

Illinois ranked #6 – improved from #9 in 2017

Youth Ranking
States with high rankings have lower prevalence of mental illness and higher rates of access to care for youth. Lower rankings indicate that youth have higher prevalence of mental illness and lower rates of access to care.

Illinois is ranked #15 – improved from # 18 in 2017

For much more detail about how the data was collected, analyzed etc, click on this link:
State of mental health

Student Led Innovation in Mental Health

2018-10-17T09:56:20-05:00

Beyond Awareness: Student-Led Innovation in Campus Mental Health

Collegiate Mental Health Innovation Council 2018 Summary Report and Program Highlight
While awareness campaigns and policy changes are important parts of supporting mental health and wellbeing on campus, new programmatic solutions led by students offer important perspectives and ideas about how to best meet the needs of their peers. In a world of limited resources, student leadership can make all the difference in creating alternatives and supplements to traditional services, such as working with counselors or psychiatrists or attending group therapy.
With an understanding of the effectiveness of peer support, the influence of community, and the impact of the consumer voice, Mental Health America created its inaugural Collegiate Mental Health Innovation Council (CMHIC) in 2017. CMHIC is dedicated to discussing the latest issues students face when balancing higher education with mental health concerns and highlighting student-led innovation on campus that addresses these concerns. CMHIC consists of student leaders who have created programs or lead advocacy on campus that fills gaps in traditional mental health supports and services in their communities.
The first report, Beyond Awareness: Student-Led Innovation in Campus Mental Health, highlights the impact of disability supports, peer support, and technology on student mental health and the role of student leadership in each of these areas.

Major highlights:
• For more comprehensive disability supports, student leaders can create education-based programs and skill-building supports for their peers, and students or faculty can lead courses for academic credit to allow students to prioritize their wellbeing. Students can also serve as navigators for the often confusing and challenging process of obtaining accommodations.
• Peer support is a critical part of engaging more students, providing support outside of hours spent in treatment, creating community, shifting demand from counseling services, and offering low to no cost options for students looking for help
• Technology can help students connect to existing professionals, support one another, and share information on wellbeing.
In addition to focusing on issues that have the potential to impact mental health on campus, members provided information about their programs and advice for students looking to do the same things on their campuses.

Download the full report by clicking here.

Student Mental Health

2018-08-22T11:26:20-05:00

Back to School: Recognizing Depression
It’s not unusual to have “the blues” or feel down occasionally—especially when you are in middle or high school. Bodies go through major chemical changes as you mature. The expectations of your teachers, family and friends—and the fear of not meeting them—can create stress and worry. When things go wrong at school or at home, you may feel unsure of yourself or wonder how you fit in. The idea of preparing for college or making decisions about your future can be overwhelming. On top of that, you face choices about friendships, sex, alcohol, and drugs. You may feel like you are getting mixed messages from parents, teachers, friends, and society.
Feeling down from time to time is different than having depression. When you have depression, it feels like there is a dark cloud over everyone and everything, and it is hard to feel good.

Signs of Depression
It is important to recognize depression so it can be treated. The earlier you get help, the sooner you can get back to feeling like yourself again. If you have some of the symptoms below, you might be dealing with depression.[3]

Having trouble with schoolwork
Not participating in activities you used to enjoy
Sadness and hopelessness
Lack of enthusiasm, energy or motivation
Anger and rage
Overreaction to criticism
Feelings of being unable to meet expectations
Poor self-esteem or guilt
Problems with making decisions, lack of concentration or forgetfulness
Restlessness and agitation
Changes in eating or sleeping patterns
Rebelling against parents, teachers, or other authority figures
Suicidal thoughts or actions

Don't Suffer in Silence
Depression can make people feel hopeless about their current circumstances or the future. Left untreated, depression can cause some young people to think about doing drastic or violent things.
If you see suspicious posts on social media or hear people say things that suggest they might be planning to hurt themselves or other people, tell an adult right away. If you feel this way, don’t suffer in silence! It is important to remember that there is help and there is hope.
If you or someone you know is experiencing suicidal thoughts, seek immediate help by calling 911 or going to the closest emergency room. Trust your instincts, and if necessary, break a confidence in order to save a life.

Overcoming Teen Depression and Anxiety: Brynn’s Story

2018-08-14T13:54:07-05:00

Overcoming Teen Depression and Anxiety: Brynn’s Story

Reading Time: 3 minutes

Parents don’t always recognize the symptoms of teen depression and anxiety in their son or daughter. Sometimes, teenagers themselves don’t understand what is happening to them. This is Brynn’s story of her experience with teen depression and anxiety.
By Brynn*

Teen Depression and Anxiety
I have always been a quieter kid, so when I started retreating into myself my junior year, it seemed like no one noticed. I got two to four hours of sleep a night, ate infrequently, felt worthless, and began to lose interest in everything—classes, friends. As time went on, I became more and more convinced that this was just how I was. I would think about asking for help and then be afraid of being a burden on my friends and family—constantly reinforcing the idea that they did not want me around. I woke up every morning crying and dragged myself out of bed, feeling like I was carrying around a 50-pound backpack.
Despite this, I kept up my grades and my parents had no idea what was happening; they were frustrated with me for being “too sensitive.”
That winter, I began wanting to hurt myself. I finally worked up the courage to say something to my mom, and she was adamant it was just PMS. My confidence was crushed. And my symptoms only got worse. My relationship with my parents deteriorated as we fought more and more. My siblings, whom I used to be so close with, now asked me “where the old Brynn was” when I snapped at them. It took all my energy just to get through the day.
Eventually that summer, I confessed to my friends how I had been feeling—the worthlessness, the suicidal thoughts. But what could they do? I was entrusting them with something way too important and complicated for 16-year-olds to handle. As the summer went by, I became increasingly fixated on my weight, weighing myself daily, over-exercising, and restricting myself to one meal a day.

Experiencing Anxiety Physical Symptoms
Then it was time for school again. I felt crushed and helpless with all the pressures of college admissions, my job, orchestra, good grades, a varsity sport. That’s when the anxiety attacks started. In a way, I think they saved me. The overwhelming shaking and hyperventilating was something physical my parents could see, and that’s when they urged me to see the school guidance counselor. She almost immediately referred me to a therapist who right away saw the bigger issue—depression.
My journey to health started there, but it was—and is—far from over. Because of my depression, I started hurting myself and binging. During my senior year, I spent almost three months out of school in the hospital and various therapy programs for teen depression and anxiety. We struggled over and over to find the right combination of meds that would take the edge off my symptoms. By spring, we did find the right “cocktail,” and that is when I turned the corner.
I will be struggling with depression and anxiety for life, but there is hope for me and other victims of these mental disorders. If anything in my story resonated with you, I urge you to tell a trusted adult about the problems that you are having. There is never any harm in talking to the school guidance counselors; they proved to be an invaluable resource to me over the course of my high school experience.
If a friend or family member has talked to you about experiencing anything like this, know that they can get help. Mental health disorders like teen depression and anxiety are not symbols of weakness; they are serious illnesses that can be treated with therapy and medicine. I got through high school, and I am proud to be going to college next year.
*author’s first name

For more information on the signs of Teen depression and anxiety click on the logo below:

Smartphone use has radical impact on mental health of teens, claims San Diego SU psych professor

2017-08-07T09:48:36-05:00

San Diego State University professor of psychology and author Jean Twenge has claimed that smartphone usage is having a radical impact on both the behavior and mental health of U.S. teenagers.
The arrival of the smartphone has radically changed every aspect of teenagers’ lives, from the nature of their social interactions to their mental health […] Rates of teen depression and suicide have skyrocketed since 2011. It’s not an exaggeration to describe iGen as being on the brink of the worst mental-health crisis in decades. Much of this deterioration can be traced to their phones.
Far from being the usual generalized complaint about teens spending too much time staring at their screens, Dr Twenge has plenty of hard data to support her contentions – made in The Atlantic, the magazine in which Laurene Powell Jobs recently bought a majority stake …
The long-form article, entitled Have smartphones destroyed a generation?, is packed full of graphs – each showing the launch of the iPhone as a reference point.
A 2017 survey of more than 5,000 American teens found that three out of four owned an iPhone.
They show that teens today spend far less time hanging out with their friends, fewer of them have a driving license, they date less, have less sex, get less sleep and are more likely to feel lonely.
There are also some stark statistics.
Teens who spend three hours a day or more on electronic devices are 35 percent more likely to have a risk factor for suicide, such as making a suicide plan […]
Boys’ depressive symptoms increased by 21 percent from 2012 to 2015, while girls’ increased by 50 percent—more than twice as much. The rise in suicide, too, is more pronounced among girls. Although the rate increased for both sexes, three times as many 12-to-14-year-old girls killed themselves in 2015 as in 2007, compared with twice as many boys. The suicide rate is still higher for boys, in part because they use more-lethal methods, but girls are beginning to close the gap.
Twenge is quick to note that smartphones are not the only factor, but she argues that it is a key one.
Parenting styles continue to change, as do school curricula and culture, and these things matter. But the twin rise of the smartphone and social media has caused an earthquake of a magnitude we’ve not seen in a very long time, if ever. There is compelling evidence that the devices we’ve placed in young people’s hands are having profound effects on their lives—and making them seriously unhappy.
And far from the common belief that kids grow up too quickly these days, she argues that the opposite is true when you examine common markers like going out without their parents, earning their own money and starting to date.
Across a range of behaviors—drinking, dating, spending time unsupervised— 18-year-olds now act more like 15-year-olds used to, and 15-year-olds more like 13-year-olds. Childhood now stretches well into high school.
The piece is illustrated with depressing examples of behavioral changes.
One of the ironies of iGen life is that despite spending far more time under the same roof as their parents, today’s teens can hardly be said to be closer to their mothers and fathers than their predecessors were. “I’ve seen my friends with their families—they don’t talk to them,” Athena told me. “They just say ‘Okay, okay, whatever’ while they’re on their phones. They don’t pay attention to their family.” Like her peers, Athena is an expert at tuning out her parents so she can focus on her phone. She spent much of her summer keeping up with friends, but nearly all of it was over text or Snapchat. “I’ve been on my phone more than I’ve been with actual people,” she said. “My bed has, like, an imprint of my body.”
There’s the now common portrait of social media usage making people feel unhappier as they compare their own lives with the self-curated online version of the lives of their peers.
Today’s teens may go to fewer parties and spend less time together in person, but when they do congregate, they document their hangouts relentlessly—on Snapchat, Instagram, Facebook. Those not invited to come along are keenly aware of it. Accordingly, the number of teens who feel left out has reached all-time highs across age groups. Like the increase in loneliness, the upswing in feeling left out has been swift and significant.
Twenge doesn’t have any easy solutions. She acknowledges that it’s not realistic to expect teens to dramatically curtail their usage of electronic devices or social media. But she suggests that modest changes could help.
Significant effects on both mental health and sleep time appear after two or more hours a day on electronic devices. The average teen spends about two and a half hours a day on electronic devices. Some mild boundary-setting could keep kids from falling into harmful habits.
The whole piece is well worth a read, especially for parents.

From "The Atlantic" - link to full article: Here

Living With Anxiety

2017-05-31T11:02:04-05:00

Living with anxiety is like walking through sand

By Robyn, May 26, 2017

People always have a lot to say about mental illness. Now I’d like to have my say, so I have decided to write my own story of what living with a mental illness means. This may not resonate with the feelings that many of you go through, but I do hope that it gives an idea of my everyday life and will therefore give you a better understanding.
When I was 18 I was diagnosed with depression. There were things happening in my life that I both caused and could not control. As I grew older, this illness manifested in many different ways; I could not understand my overly emotional responses to everyday life and the reasons that I struggled, in a way that was different to every forum post on depression that I read on the internet. It wasn't until a few years ago that I learned, after years of different general and medical practitioners, that I actually had generalized anxiety disorder. It explained the reason that I would shut down and sleep as a response to anything difficult in my life. It explained the random pains I experienced for over a year, which was actually a response to stress and loud noises.
This diagnosis, whilst unpleasant, unlocked a new stage in my life; one in which I could finally try and tackle the thing that was crippling and prohibiting me from being a “normal”, contributing member of society.
“I could now see that I was 'walking through sand'.”
This analogy is something that came into my mind last week but is something that I feel applies to anyone suffering from any mental or 'invisible' illness. Imagine you are in a marathon held on the beach. You and every other contestant are judged in the same manner and the same expectations are held of you. You start to run but you realise that everyone else is running on concrete and you are running on the sand. For every three steps they take, you take five. Beads of sweat are running down your face but everyone else is just chatting happily amongst themselves: this is what growing up with a mental illness is like - well for me at least.
Yet instead of using this as an excuse for every mistake I've ever made in my life, I've decided that I am going to instead use it as a personal appraisal. Not only did I do laundry today, but it was twice as hard and I accomplished it. I might be overly emotional but that means that I appreciate music (for example) on a level that other people may not be able to.
If you are friends with anyone who has a mental illness, remember to take note of their small accomplishments. Washing your hair might seem like a trivial everyday task for some people but I can tell you, on a personal level, that paragliding off a mountain was less distressing than the feeling I get when I wake up and get ready to leave the house. Similarly, eating a regular healthy diet or even cooking three meals a day is a constant struggle. Today I've managed one and it was from McDonalds (it was fantastic).
“Mental illness hides itself in all sorts of places. It could be within your family, friendship group or that friend from work who always has a smile on their face.”
All I ask is to consider the next time someone is late, looks 70 per cent, or has an overly emotional response to an ‘everyday’ situation, they're probably not a bad person; they're just walking through sand.

Thanks to time-to-change.org.uk

Thank You!

2017-03-06T10:01:09-06:00

I don't know about you, but a lot of these folks have had a dramatic impact on my life, my family, and my job. Why not take a few moments out of your day and make a point of saying "thank you". I am sure it will be appreciated.

The Best Valentine

2017-02-16T14:02:20-06:00

Did You Know???

Compassionate Acts for Spouse Can Boost Well-Being
By Rick Nauert PhD ~ 2 min read

The maxim that it is better to give than to receive gets some specific support from a new study that finds evidence that being compassionate to a spouse is rewarding in and of itself.
In the study, published in the journal Emotion, psychologists discovered the emotional benefits of compassionate acts are significant for the giver, whether or not the recipient is even aware of the act.
For example, if a husband notices that the tires on his wife’s car need air, he may air them up before driving to work. That gesture would boost his emotional well-being, regardless of whether his wife notices.
In the study, Dr. Harry Reis, a professor of psychology at the University of Rochester in New York, led a research team that studied 175 North American newlywed husbands and wives who were married an average of 7.17 months.
“Our study was designed to test a hypothesis put forth by Tenzin Gyatso, the current Dalai Lama,” said Reis, “that compassionate concern for others’ welfare enhances one’s own affective state.”
The team of psychologists, which included Drs. Ronald Rogge of Rochester and Michael Maniaci of Florida Atlantic University, asked participants to keep a two-week daily diary to record those instances in which either spouse put aside personal wishes in order to meet the partner’s needs.
But the researchers also needed to assess the emotional well-being of the individuals. To that end, the participants kept track of their daily emotional states for each day based on 14 positive and negative terms, such as enthusiastic, happy, calm, sad, angry, and hurt.
Over the course of the 14 days, husbands and wives reported giving and receiving an average of .65 and .59 compassionate acts each day with husbands perceiving more such acts than did their partners.
The acts included such things as changing personal plans for the partner’s sake, doing something that showed the partner was valued, and expressing tenderness for the spouse.
Before the study, the researchers predicted that the greatest impact on the donor would come when the act was recognized by the recipient, because recognition would make the donor feel valued.
They also thought the recipient would feel the most benefit when the act was mutually recognized, as opposed to those times when one partner perceived a compassionate act that wasn’t actually intended. While those predictions were confirmed, the researchers discovered something else.
“Clearly, a recipient needs to notice a compassionate act in order to emotionally benefit from it,” said Reis. “But recognition is much less a factor for the donor.”
Researchers discovered that donors benefit from compassionate acts, regardless of whether the recipient explicitly notices the acts.
And in those cases, the benefits for the donors was about 45 percent greater than for the recipients, as determined by the self-assessment scales in the daily diaries, with the effect being equally strong for men and women.
For Reis, the results suggest that “acting compassionately may be its own reward.”
Reis is now studying the emotional benefits of spending money on others. The work, although preliminary, suggests that spending on others can make a person feel better, but only when the goal is to benefit that person.
Spending to impress them with generosity or vision doesn’t do the trick.
Source: University of Rochester

What it feels like

2016-09-09T10:38:01-05:00

11 Comics That Nail What It Feels Like To Live With Mental Illness

- thanks to Mental Health America and Huffington Post.

Back to School Tips

2016-08-19T11:14:40-05:00

Establish an early routine

Planning for a good school year starts in the summer. Begin establishing a "back to school" routine at least two weeks prior to school starting to minimize stress and help with the transition.
Adjust their bedtime schedule. Many kids (including teens) need as many as 9 or more hours of sleep. Adjusting their schedule ahead of time will help your child be ready when school starts.
Promote good eating habits. Plan for ways to ensure your child gets a healthy breakfast to help prepare them for the school day. If you pack your children's lunches, go grocery shopping with them and allow them to pick out healthy foods they’ll enjoy. Kids tend to eat what they’ve picked out themselves.

Get acquainted with the school

See if your child is interested in visiting the school prior to the first day. Take a walk around the school with your child to locate his or her classrooms, lunchroom, playground and restrooms. If you can’t visit, take a virtual tour on the school’s website. There may be photos of the classroom, playground, school staff, required school supplies, schedules, etc. This will help keep your child from feeling lost on the first day.
Engage with school staff. Identify school functions or parent volunteer opportunities to stay involved in your child's education.

Provide emotional support

Talk to your child about expectations for the upcoming school year. Ask about specific concerns they might have about the new school year.
If you establish rules, make sure they are simple, age appropriate, clear, and can be consistently enforced. Introduce them before the school year starts, and try not to change rules often.

Spend time each day talking to your child. Try to use open ended questions. We all have asked, “How was school today?” Our children often respond with, “Fine” or “Good.” Try asking, “What was the most exciting thing about today? What was the most stressful?” Remember to share about your life too. Creating an open dialogue is about creating healthy habits and practices.

Praise and encourage your child to become involved with school activities and to try new things. Encourage your child to try to make new friends and to be a friend. School is a "social hub" that can be a very lonely place without a friend or two. Encourage them to reconnect with a friend before the start of school. Talk about strategies for
making new friends.

Know that your child's mental health is just as important as their physical health; your involvement will help him or her develop a healthier life.

For the full article, and other helpful back-to-school info go to: http://www.mentalhealthamerica.net

New Teen Group Starting

2016-05-27T13:14:38-05:00

Phoenix Family Center is beginning a new Summer group for teens. The first meeting will be this coming Wednesday, June 1st at 2pm.

Mental Health Awareness Month

2016-05-06T11:22:06-05:00

May is Mental Health Awareness Month

By now, you are probably aware of this. So instead of the typical articles about mental health, we thought that we would use broader strokes and share this article by Larry Shushansky of HuffingtonPost.com. After the article I have included a copy of the presidential proclamation for Mental Health Awareness.

Don’t Simply Turn Away
Did you know that there are 35 national health observances that take place during the month of May?
To name a few: Hepatitis and Stroke Awareness Month, Mental Health Month, Teen Pregnancy Prevention, National Physical Education and Sport Week, National Bike to School Day and World Autoimmune Awareness Day. There are a total of 213 national health observances throughout the year.
Some might ask:
“Is of all this necessary?”
“Aren’t 213 observances a bit of an overkill?”
“Why so many?”
We often hear these questions because the majority of people don’t really understand the hardships, difficulties, and struggles of others; or if we do care, we’re too busy or too financially strapped to do anything about it. People question, “Can we really be expected to spend our free time and resources on such a long list of special interest groups?” Some might say, “That’s simply unrealistic. I don’t have enough time, energy or money for that!”
And this is true. You don’t, and neither do I.
Nobody has time to constantly be aware of other people’s health struggles every day. And this is exactly the reason we need so many “awareness” months, weeks, and days.
The people represented by awareness organizations would be without representation, and without services and funding to work towards becoming healthier. They would lack preventive measures and treatment were it not for those who advocate for them. Without advocates, those who are suffering would be the “unknown and unseen” in our society. Living, basically, alone without help and suffering without hope.
Let’s look at some groups who are typically represented by awareness observances:

• Babies, children, adolescents, the elderly

• People with mental health and addiction issues

• People who are homeless and poor as a result of natural disasters and war

• Those with unique diseases or in need of medical treatments that have yet to be developed

• People being abused or neglected

• Populations who are undernourished

• People who are victims of crime

• Veterans

• Folks who are locked away or shut off in their homes... those we never see, or we see as weird or crazy

• People who “don’t know what they don’t know, but if they knew, their lives would be better off”

We’re talking about the disabled, underserved and disempowered. Those who have little or no voice and few resources.
We don’t acknowledge this side of life, because for most of us, unless we’re personally touched by some illness, struggle, or condition, we tend to turn away and pay little or no attention. We may see or hear about special populations periodically, but it generally goes in one ear and out the other, without giving it much thought. It’s similar to what many people feel when seeing homeless person on the street, everyone has an opinion, but that’s the extent of our interest and action.
So then, what can be done?
In an ideal world, each of us would have the kind of compassion and understanding that opens us up to the belief that everyone in our society deserves advocacy, support, and funding for the care they need. In an ideal world, each of us would get behind the idea that whatever malady someone experiences, that person, at a bare minimum, is due the respect it takes for them to be seen as deserving of services. In that ideal world, there would be a way for each of us to advocate for solutions, not just for problems of our own, but for the problems of people who have difficulties we cannot understand.
While we don’t live in an ideal world, each of us can help work towards one.
National health observances can sharpen our awareness, making us a little more sensitive to people in need, which then motivates us into action. Maybe wecontribute when we usually would not have. Maybe our conversations about the disadvantaged change. Maybe we shift our thinking. Maybe we volunteer when we wouldn’t have before. Maybe we become more active by replying to social media posts. Maybe we increase our knowledge and understanding of the dangers of radon (National Radon Action Month), or learn about the trauma experienced by a family having a child with birth defects (National Birth Defects Awareness Month). Maybe we start to ask questions about heart disease (Heart Disease Awareness Month) or cancer (National Cancer Prevention Month). Perhaps, as we are offered the opportunity to observe, we begin to grasp the injustices of racial, ethnic and religious discrimination.
So the next time you think that public awareness of a special interest seems like too much, or you roll your eyes at another awareness month, think about what you are doing to perpetuate a situation that requires such advocacy. Then, beIndependent Enough to make a change — a shift — in your own thinking and behavior when you see a person in a wheel chair, hear of some obscure disease, or when you become aware of the victims of a natural disaster.
It’s up to you as an individual to decide how and what changes you are going to make. Whatever happens, don’t let yourself become numb or cynical. Try to fight the urge to simply shrug your shoulders and walk the other way. You may be very surprised how a random act of kindness will not only help others, but yourself as well.
Follow Larry Shushansky on Twitter: www.twitter.com/LarryShushansky

Presidential Proclamation -- National Mental Health Awareness Month, 2016

NATIONAL MENTAL HEALTH AWARENESS MONTH, 2016
- - - - - - -
BY THE PRESIDENT OF THE UNITED STATES OF AMERICA A PROCLAMATION

Nearly 44 million American adults, and millions of children, experience mental health conditions each year, including depression, anxiety, bipolar disorder, schizophrenia, and post-traumatic stress. Although we have made progress expanding mental health coverage and elevating the conversation about mental health, too many people still do not get the help they need. Our Nation is founded on the belief that we must look out for one another -- and whether it affects our family members, friends, co-workers, or those unknown to us -- we do a service for each other when we reach out and help those struggling with mental health issues. This month, we renew our commitment to ridding our society of the stigma associated with mental illness, encourage those living with mental health conditions to get the help they need, and reaffirm our pledge to ensure those who need help have access to the support, acceptance, and resources they deserve.
In the last 7 years, our country has made extraordinary progress in expanding mental health coverage for more people across America. The Affordable Care Act prohibits insurance companies from discriminating against people based on pre-existing conditions, requires coverage of mental health and substance use disorder services in individual and small group markets, and expands mental health and substance use disorder parity policies, which are estimated to help more than
60 million Americans. Nearly 15 million more Americans have gained Medicaid coverage since October 2013, significantly improving access to mental health care. And because of more than $100 million in funding from the Affordable Care Act, community health centers have expanded behavioral health services for nearly 900,000 people nationwide over the past 2 years. Still, far too few Americans experiencing mental illnesses do not receive the care and treatment they need. That is why my most recent Budget proposal includes a new half-billion dollar investment to improve access to mental health care, engage individuals with serious mental illness in care, and help ensure behavioral health care systems work for everyone.
Our Nation has made strong advances in improving prevention, increasing early intervention, and expanding treatment of mental illnesses. Earlier this year, I established a Mental Health and Substance Use Disorder Parity Task Force, which aims to ensure that coverage for mental health benefits is comparable to coverage for medical and surgical care, improve understanding of the requirements of the law, and expand compliance with it. Mental health should be treated as part of a person's overall health, and we must ensure individuals living with mental health conditions can get the treatment they need. My Administration also continues to invest in science and research through the BRAIN initiative to enhance our understanding of the complexities of the human brain and to make it easier to diagnose and treat mental health disorders early.
One of our most profound obligations as a Nation is to support the men and women in uniform who return home and continue fighting battles against mental illness. Last year, I signed the Clay Hunt SAV Act, which fills critical gaps in serving veterans with post-traumatic stress and other illnesses, increases peer support and outreach, and recruits more talented individuals to work on mental health issues at the Department of Veterans Affairs. This law will make it easier for veterans to get the care they need when they need it. All Americans, including service members, can get immediate assistance by calling the National Suicide Prevention Lifeline at 1-800-273-TALK or by calling 1-800-662-HELP.
During National Mental Health Awareness Month, we recognize those Americans who live with mental illness and substance use disorders, and we pledge solidarity with their families who need our support as well. Let us strive to ensure people living with mental health conditions know that they are not alone, that hope exists, and that the possibility of healing and thriving is real. Together, we can help everyone get the support they need to recover as they continue along the journey to get well.
NOW, THEREFORE, I, BARACK OBAMA, President of the United States of America, by virtue of the authority vested in me by the Constitution and the laws of the United States, do hereby proclaim May 2016 as National Mental Health Awareness Month. I call upon citizens, government agencies, organizations, health care providers, and research institutions to raise mental health awareness and continue helping Americans live longer, healthier lives.
IN WITNESS WHEREOF, I have hereunto set my hand this twenty-eighth day of April, in the year of our Lord two thousand sixteen, and of the Independence of the United States of America the two hundred and fortieth.

BARACK OBAMA

April is Child Abuse Prevention Month

2016-04-05T13:53:14-05:00

We All Can Play a Part in Building Community, Building Hope
April is National Child Abuse Prevention Month. This month and throughout the year, Phoenix Family Center, LLC encourages all individuals and organizations to play a role in making Elgin and the surrounding Fox River Valley a better place for children and families. By ensuring that parents have the knowledge, skills, and resources they need to care for their children, we can help prevent child abuse and neglect by making meaningful connections with children, youth and families in our communities.

Research shows that protective factors are present in healthy families. Promoting these factors is among the most effective ways to reduce the risk of child abuse and neglect. They are:

1. Nurturing and attachment
2. Knowledge of parenting and of child and youth development /Parental resilience
3. Social connections
4. Concrete supports for parents
5. Social and emotional competence of children

April is a time to celebrate the important role that communities play in protecting children and strengthening families.
We all can play a role in this effort. While there are many ways to become involved, this year we are highlighting the option of becoming a volunteer CASA worker. CASA stands for “Court Appointed Special Advocate”. Click to view the video below, and then visit http://www.casakanecounty.org/ for more information on how you can become involved in this important effort in our local area.

The following is the text from the presidential proclamation declaring April "National Child Abuse Prevention Month":

Presidential Proclamation -- National Child Abuse Prevention Month, 2016
NATIONAL CHILD ABUSE PREVENTION MONTH, 2016
- - - - - - -
BY THE PRESIDENT OF THE UNITED STATES OF AMERICA
A PROCLAMATION
All children deserve to grow up in a caring and loving environment, yet across America, hundreds of thousands of children are neglected or abused each year, often causing lasting consequences. Although effectively intervening in the lives of these children and their families is an important responsibility at all levels of government, preventing abuse and neglect is a shared obligation. During National Child Abuse Prevention Month, we recommit to giving every child a chance to succeed and to ensuring that every child grows up in a safe, stable, and nurturing environment that is free from abuse and neglect.
Preventing child abuse is an effort that we must undertake as one American family, and in our schools, neighborhoods, and communities, we must look after every child as if they are our own. Between four and eight children die every day from abuse or neglect, but together we can prevent these tragedies from occurring. Children who are being abused or neglected may display constant alertness, sudden changes in behavior and school performance, or untreated physical or medical issues. Child abuse may take many forms, including neglect and physical, sexual, or emotional abuse. More information on preventing child abuse can be found at www.ChildWelfare.gov/Preventing.
All families can benefit from strong support systems and resources in the face of these challenges, and as parents, friends, neighbors, and fellow human beings, keeping our kids safe is among our highest priorities. My Administration is dedicated to fostering healthy and supportive conditions that enable our children to develop and thrive and that ensure parents and caretakers have the resources they need to properly care for their children. We are supporting efforts that lift up vulnerable families, improve the coordination of programs and services within communities, and promote meaningful and measurable changes in the lives of children across America to improve their social and emotional well-being. The effects of child abuse and neglect can negatively impact a child throughout their life. Together, we must address this issue so that our children and our children's children never know the pain caused by child abuse.
Our Nation's enduring commitment to prevent child abuse and neglect demands that individuals and communities partner together to provide safe and nurturing environments for all of America's daughters and sons. We must all join in the work of uplifting and safeguarding our youngest individuals and ensuring they are limited by nothing but the size of their dreams and the range of their aspirations. This month, let us aim to eradicate child abuse from our society, and let us secure a future for our children that is bright and full of hope, opportunity, and security.
NOW, THEREFORE, I, BARACK OBAMA, President of the United States of America, by virtue of the authority vested in me by the Constitution and the laws of the United States, do hereby proclaim April 2016 as National Child Abuse Prevention Month. I call upon all Americans to observe this month with programs and activities that help prevent child abuse and provide for children's physical, emotional, and developmental needs.
IN WITNESS WHEREOF, I have hereunto set my hand this thirty-first day of March, in the year of our Lord two thousand sixteen, and of the Independence of the United States of America the two hundred and fortieth.
BARACK OBAMA

Mental Health in Illinois

2016-02-12T12:11:14-06:00

Key Statistics on Mental Health in Illinois

48 percent of Americans will have a diagnosable psychiatric illness in the course of their lifetime. 75 percent of those illnesses will begin before the end of adolescence and 50 percent will start before the age of 16. (Source: National Comorbidity Survey Replication, Ronald Kessler, 2005)
3.2 million children live in Illinois (Source: 2009 U.S. Census Bureau) and 7.5 percent of Illinois children ages 3-17 are reported to have moderate or severe social or emotional difficulties. For children living in poverty, rates of mental and emotional difficulties are reported even higher, at 14.6 percent. (Source: Voices for Illinois Children, 2007)
53 percent of children ages 3-17 have one or more emotional, behavioral, or developmental condition. (Source: ILCHF)
A survey of child care providers in 10 Chicago centers found 32 percent of children (including toddlers) had behavioral problems. (Source: Illinois Children’s Mental Health Task Force, 2003)

Illinois ranks third in the nation when it comes to states with the highest dollar amounts cut from mental health
(Source: Medill Reports Chicago)

35-40 percent of children are likely to screen positive for behavioral/mental health concerns. (Source: American Association of Pediatrics, 2013)
A recent study in Chicago found that nearly 50 percent of inner-city adolescents demonstrated signs and symptoms of depression. (Source: Illinois Children’s Mental Health Task Force, 2003)
34 percent of Chicago adolescents suffered signs of depression for two or more consecutive weeks, which prevented them from doing usual activities. (Source: Illinois Children’s Mental Health Task Force, 2003)
Rates of positive depression screening are likely to increase due to the number of foreclosures, unemployment, deportation, crime and school closings; children are among the most affected. (Source: Illinois Children’s Mental Health Task Force, 2003)
Adverse childhood experiences have been related to increased vulnerability to health problems such as chronic obstructive pulmonary disorder. (Source: Centers for Disease Control, 2013)
70 percent of the population in the juvenile justice system has mental health problems, the majority of which could have been prevented with intervention earlier in life. (Source: Illinois Children’s Mental Health Task Force, 2003)

Happy Holidays

2015-12-15T12:56:13-06:00

Its that time of year again - the holidays. Time for Family, Friends, Loved ones and of course all the stress, frustration and sometimes disappointment that somehow seems more magnified at this time of year. For those struggling with mental health issues the holidays can be even more difficult. Here are eight tips for keeping it all in perspective.

Decide which Christmas activities and traditions are most significant to you. Only participate in those activities that have significance for you and decline the activities which cause stress or are insignificant for you.
Christmas time tends to be a time when people spend more money than they can afford. Make a Christmas budget and stick with it.
Take care of yourself. Eat right, get enough sleep and exercise. Control your alcohol consumption and limit your indulgence in high fat or sugary foods.
Recognize signs of stress and use relaxation techniques when you begin to get irritated or upset such taking a few deep breaths, going for a walk or taking a break.
Have realistic expectations of family and friends. Just because it is Christmas, does not mean the attitudes or behaviors of relatives and friends will change. Accept this and plan how you will respond to help keep the Christmas spirit.
Make time for yourself. This time does not need to cost anything and can include going for a walk or reading a book. Schedule time for yourself during the busy Christmas period.
Delegate Christmas tasks and ask for help. Communicate openly and remember it’s ok to say “no”. Don’t carry the entire burden
If you experience persistent low mood or anxiety, consider professional help. There is a wealth of experience and expertise available to deal with mental health difficulties.

This Christmas, help spread the word that mental health matters, 1 in 4 people suffer from a mental health difficulty. Help tackle the stigma attached to mental health.

Crisis on Campus: Mental Health

2015-12-09T11:02:58-06:00

Thanks to Brietta Mengel of Top Counseling Schools for permission to use this "info graphic". http://www.topcounselingschools.org/

Thanksgiving

2015-11-19T12:12:51-06:00

In these difficult times giving thanks, and telling those close to you of your love is more important than ever. Saying the words, and hearing them is important to us all. The following poem says it better than I ever could. Thanks to Lisa LaForge, Executive Director Of Elgin Family Services for sharing her father's poem:

Thanksgiving

Perhaps I should have said it just between
The wine and grace, the wishing and the blessing.
That was the time for words, when the scene
Had just begun, before we passed the dressing.
Before the knife cut deep into the breast
I might have paused, looked up and all around
Into the eyes of each of them.
A jest Came easier, wit tossed into the sound
And lost. Between the stuffing and the pie
Was yet another quiet moment when
I could have told them all. Instead I sighed
And let it pass. Just once before the end
I should have cried: “Listen before you go.
I love you. I just wanted you to know.”

Peter J. La Forge

Mental Health Myths and Facts

2015-10-01T11:09:32-05:00

Mental Health Myths and Facts*
Can you tell the difference between a mental health myth and fact? Learn the truth about the most common mental health myths.

Mental Health Problems Affect Everyone
Myth: Mental health problems don't affect me.
Fact: Mental health problems are actually very common. In 2011, about:

One in five American adults experienced a mental health issue
One in 10 young people experienced a period of major depression
One in 20 Americans lived with a serious mental illness, such as schizophrenia, bipolar disorder, or major depression

Suicide is the 10th leading cause of death in the United States. It accounts for the loss of more than 38,000 American lives each year, more than double the number of lives lost to homicide. Learn more about mental health problems.

Myth: Children don't experience mental health problems.
Fact: Even very young children may show early warning signs of mental health concerns. These mental health problems are often clinically diagnosable, and can be a product of the interaction of biological, psychological, and social factors.
Half of all mental health disorders show first signs before a person turns 14 years old, and three quarters of mental health disorders begin before age 24.
Unfortunately, less than 20% of children and adolescents with diagnosable mental health problems receive the treatment they need. Early mental health support can help a child before problems interfere with other developmental needs.

Myth: People with mental health problems are violent and unpredictable.
Fact: The vast majority of people with mental health problems are no more likely to be violent than anyone else. Most people with mental illness are not violent and only 3%-5% of violent acts can be attributed to individuals living with a serious mental illness. In fact, people with severe mental illnesses are over 10 times more likely to be victims of violent crime than the general population. You probably know someone with a mental health problem and don't even realize it, because many people with mental health problems are highly active and productive members of our communities.

Myth: People with mental health needs, even those who are managing their mental illness, cannot tolerate the stress of holding down a job.
Fact: People with mental health problems are just as productive as other employees. Employers who hire people with mental health problems report good attendance and punctuality as well as motivation, good work, and job tenure on par with or greater than other employees.
When employees with mental health problems receive effective treatment, it can result in:

Lower total medical costs
Increased productivity
Lower absenteeism
Decreased disability costs

Myth: Personality weakness or character flaws cause mental health problems. People with mental health problems can snap out of it if they try hard enough.
Fact: Mental health problems have nothing to do with being lazy or weak and many people need help to get better. Many factors contribute to mental health problems, including:

Biological factors, such as genes, physical illness, injury, or brain chemistry
Life experiences, such as trauma or a history of abuse
Family history of mental health problems

People with mental health problems can get better and many recover completely.
Helping Individuals with Mental Health Problems
Myth: There is no hope for people with mental health problems. Once a friend or family member develops mental health problems, he or she will never recover.
Fact: Studies show that people with mental health problems get better and many recover completely. Recovery refers to the process in which people are able to live, work, learn, and participate fully in their communities. There are more treatments, services, and community support systems than ever before, and they work.

Myth: Therapy and self-help are a waste of time. Why bother when you can just take a pill?
Fact: Treatment for mental health problems varies depending on the individual and could include medication, therapy, or both. Many individuals work with a support system during the healing and recovery process.

Myth: I can't do anything for a person with a mental health problem.
Fact: Friends and loved ones can make a big difference. Only 38% of adults with diagnosable mental health problems and less than 20% of children and adolescents receive needed treatment. Friends and family can be important influences to help someone get the treatment and services they need by:

Reaching out and letting them know you are available to help
Helping them access mental health services
Learning and sharing the facts about mental health, especially if you hear something that isn't true
Treating them with respect, just as you would anyone else
Refusing to define them by their diagnosis or using labels such as "crazy"

Myth: Prevention doesn’t work. It is impossible to prevent mental illnesses.
Fact: Prevention of mental, emotional, and behavioral disorders focuses on addressing known risk factors such as exposure to trauma that can affect the chances that children, youth, and young adults will develop mental health problems. Promoting the social-emotional well-being of children and youth leads to:

Higher overall productivity
Better educational outcomes
Lower crime rates
Stronger economies
Lower health care costs
Improved quality of life
Increased lifespan
Improved family life

* From "mental health.gov"

PTSD Awareness Day

2015-06-27T14:32:30-05:00

Veteran on PTSD awareness day: 5 ways I am misunderstood
By Jessica Mazzola, NJ.com

Christian Benedetto didn't know he suffered from Post Traumatic Stress Disorder when he first returned home from fighting in the Gulf War in 1991. He did not realize, he said, that the four years he spent in the Marines had affected his mental health.
"I had nightmares sometimes, I had panic attacks," he said. "But it wasn't until I was in my late 30s until I realized that there were things happening that were consequences (of my time in the armed services)."
The realization, Benedetto said, came one night several years ago when his then 5-year-old son jumped into his bed one morning. Benedetto had been having a nightmare, and woke up immediately upon feeling the impact of his son's jump and grabbed the child's arm.
"It scared him a little, but it scared me a lot more," Benedetto said of the incident. He was diagnosed with PTSD in 2013.
The Morris Plains resident said his symptoms have since calmed down, thanks to a mix of medical treatment, diet and lifestyle changes, and yoga. But, awareness about the condition that he said affects millions of people across the U.S. has not improved, he said.
This week -- just in time for National PTSD Awareness Day Saturday -- Benedetto and several business partners launched the PTSD Journal, a quarterly magazine and website based in Maplewood and distributed nationwide. It targets military members and civilians suffering from PTSD, and for those who interact with them.
"If you look at the statistics, basically everyone knows someone or is somehow affected by PTSD, but people really don't know enough about it," Benedetto said. "When people ask me who this magazine is for, I say everyone."
Benedetto said one of his hopes is to dispel misconceptions that have spread about PTSD. He identified the following as the top five misunderstandings people have about PTSD:

1. PTSD is just a military disorder
Experts agree. Dr. Amy Silvestri Hunter, Chair and Associate Professor of Psychology at Seton Hall University, said though many people think PTSD only affects former soldiers, it's impact is much wider.

"It can happen after many different types of trauma, including personal events such as being a victim of sexual assault or being in a car accident, or second-hand experiences such as seeing traumatic events in the media," she said. "It’s even been reported to occur in some people who have spent time in the intensive care unit of a hospital."

2. Only men get it
"People don't realize who this impacts," Benedetto said. "Victims of sexual assault, inner city kids, and Autistic people are all at a much higher risk of having PTSD."

3. PTSD is a sign of weakness
"Part of this process of making the magazine has been therapeutic," he said. "It has helped me to understand that I am not alone, which is really the most important part."

4. Everyone with PTSD is a threat to others
Knowing how to deal with people with PTSD is one of the most important reasons awareness should be spread throughout the entire community, not just to those experiencing post traumatic stress, Benedetto said.

5. There is a cure
"There is no cure," Benedetto said. "But, you can treat the symptoms...you can work toward (relief) and awareness. That's what I'm trying to do."
Jessica Mazzola may be reached at jmazzola@njadvancemedia.com. Follow her on Twitter @JessMazzola. Find NJ.com on Facebook.

All About Hoarding

2015-05-13T12:08:29-05:00

Recently, Marcha Howes, one of our therapists did a training for us on "Hoarding". With all the attention this topic has been given recently, in part due to popular reality shows, we all had lots of questions. The following is an artcle that shed some light on the topic:

What is hoarding, and how do I know if I’m a hoarder? What is the difference between hoarding and collecting?

Response from Fugen Neziroglu, PhD, ABBP, ABPP:

Hoarding is the compulsive purchasing, acquiring, searching, and saving of items that have little or no value. The behavior usually has deleterious effects—emotional, physical, social, financial, and even legal—for a hoarder and family members.
The descriptions below are typical of someone who hoards:

Avoids throwing away possessions (common hoarded items are newspapers, magazines, paper and plastic bags, cardboard boxes, photographs, household supplies, food, and clothing)
Experiences severe anxiety about discarding possessions
Has trouble making decisions about organizing possessions
Feels overwhelmed or embarrassed by possessions
Is suspicious of other people touching possessions
Has obsessive thoughts about possessions:
- Fear of running out of an item and needing it later
- Checks the garbage to see if an item was accidentally discarded
May have functional impairments:
- Loss of living space inside the home (no place to eat, sleep, or cook)
- Social isolation
- Family or marital problems
- Financial difficulties
- Health hazards

People hoard for many reasons, among them the belief that their possessions will be useful or valuable in the future, have sentimental value, are unique and irreplaceable, or because they can’t decide where something goes, it’s better just to keep it.
Hoarding vs. Collecting
Hoarding is not the same as collecting. In general, collectors have a sense of pride about their possessions, and they experience joy in displaying and talking about their possessions and conversing. They keep their collection organized, feel satisfaction adding to it, and budget their time and money.
Hoarders generally experience embarrassment about their possessions and feel uncomfortable when others see them. Their clutter often takes over functional living space, and they feel sad or ashamed after acquiring additional items. Also, they often incur great debt, sometimes extreme.
Effective treatment is available from qualified mental health professionals, who can also help the affected family members.
Listen to a podcast about hoarding.

Fugen Neziroglu, PhD, ABBP, ABPP, is the Clinical Director and Co-Founder of the Bio-Behavioral Institute, Great Neck, New York.

National Nutrition Awareness Month

2015-03-18T14:33:12-05:00

March is National Nutrition Awareness Month. Many people do not realize the strong connection between good nutrition and mental Health. Here is an article from the Mental Health Foundation addressing just that issue!

Recent evidence suggests that good nutrition is essential for our mental health and that a number of mental health conditions may be influenced by dietary factors.
One of the most obvious, yet under-recognised factors in the development of major trends in mental health is the role of nutrition. The body of evidence linking diet and mental health is growing at a rapid pace. As well as its impact on short and long-term mental health, the evidence indicates that food plays an important contributing role in the development, management and prevention of specific mental health problems such as depression, schizophrenia, attention deficit hyperactivity disorder, and Alzheimer’s disease.
Nearly two thirds of those who do not report daily mental health problems eat fresh fruit or fruit juice every day, compared with less than half of those who do report daily mental health problems. This pattern is similar for fresh vegetables and salad. Those who report some level of mental health problem also eat fewer healthy foods (fresh fruit and vegetables, organic foods and meals made from scratch) and more unhealthy foods (chips and crisps, chocolate, ready meals and takeaways).
A balanced mood and feelings of wellbeing can be protected by ensuring that our diet provides adequate amounts of complex carbohydrates, essential fats, amino acids, vitamins and minerals and water.
While a healthy diet can help recovery, it should sit alongside other treatments recommended by your doctor.
Food consumption
What we are eating now is very different from that of our recent ancestors. Food production and manufacturing techniques, coupled with changing lifestyles and increasing access to processed foods, mean that our intake of fresh, nutritious, local produce is much lower, at the same time as our intake of fat, sugar, alcohol and additives is much higher. It has been estimated that the average person in the UK and other industrialised countries will eat more than 4 kilogrammes of additives every year.
Over the last 60 years there has been a 34% decline in UK vegetable consumption with currently only 13% of men and 15% of women now eating at least five portions of fruit and vegetables per day. People in the UK eat 59% less fish than they did 60 years ago - decreasing the consumption of essential omega-3 fatty acids.
Healthy eating on a budget
A healthy diet can be more expensive. Fish, fruit and vegetables can be particularly pricey. However, by cutting down on sugary drinks and snacks, takeaways and alcohol, you can save money so you can buy healthier foods.
Take care to buy only as much as you know you can use within the next few days, to reduce waste. You can also cut your costs by taking advantage of special promotions and by shopping at market stalls, which are often cheaper than supermarkets. If you live alone you could save money by splitting purchases with friends (buying bulk is usually cheaper) or by cooking several portions of a dish and freezing some of them. This also saves energy and saves you the effort of preparing meals every day.
Frozen fruit and vegetables are often cheaper than fresh produce and are usually just as good nutritionally (with no wastage). Fresh fruit and vegetables are usually cheapest when they are in season. Beans, lentils and soy mince are also cheaper than meat and just as nutritious.
Regular meals
Eat regular meals throughout the day to maintain blood sugar levels.
Make sure you eat at least three meals each day. Missing meals, especially breakfast, leads to low blood sugar and this causes low mood, irritability and fatigue. If you feel hungry between meals you may need to include a healthy snack eg. fruit, nuts and cereals.
Refined foods
Eat fewer high sugar foods and more wholegrain cereals, nuts, beans, lentils, fruit and vegetables.
Sugary foods are absorbed quickly into the bloodstream. This may cause an initial ‘high’ or surge of energy that soon wears off as the body increases its insulin production, leaving you feeling tired and low.
Wholegrain cereals, pulses, fruit and vegetables are more filling and, because the sugar in these foods is absorbed more slowly, don’t cause mood swings.
These foods are more nutritious as they contain thiamin (B1), a vitamin that has been associated with control of mood, and folate and zinc (supplements of these nutrients have been shown to improve the mood of people with depression in a small number of studies).
Choose:

bread – wholemeal and granary rather than white. Also try rye breads, pumpernickel, wholemeal pitta bread, wholemeal chapattis, oat cakes, rice cakes and corn cakes

breakfast cereals – choose high fibre, low sugar types eg. wholegrain or bran cereals or porridge

rice and pasta – go for Basmati and brown rice (this gives a nutty texture in salads) and wholemeal pasta

potatoes – serve boiled new potatoes in their skins (with a little bit of butter) or mashed or jacket potatoes. Potato wedges (lightly brushed with olive oil) are a lower fat alternative to chips and roast potatoes if you are watching your weight. Try sweet potatoes or yams for a change – these are delicious baked.

Aim to eat at least five portions of fruit and vegetables a day eg. 1 glass of orange juice or ½ grapefruit for breakfast, a banana or apple for a mid morning snack, salad at lunch time and then two types of vegetable (a portion is roughly two serving spoons) and piece of fresh or baked fruit for your evening meal.
NB: Green vegetables should be steamed or boiled in a little water and should not be overcooked or you will lose much of the vitamin content.
Avoid sugar and sugary drinks, cakes, sweets and puddings. These are loaded with calories but have little nutritional value and may trigger mood swings because of their sugar content.
Protein in your diet
Include protein at every meal to ensure a continuous supply of the amino acid tryptophan to the brain.
We all need to eat enough protein to maintain our skin, organ, muscle and immune function but recent research suggests that one particular component of protein, the amino acid tryptophan, can influence mood.
Supplements of tryptophan were tested in studies and in some were shown to improve the mood of people with depression. The supplements were not considered safe and were removed from the market. However, you can ensure your brain gets a regular supply of tryptophan by including at least one good sized portion of protein at each meal ie. meat, fish, eggs, milk, cheese, nuts, beans, lentils (dhal), or a meat substitute such as textured vegetable protein or mycoprotein.
NB: Peanuts are low in tryptophan so if you eat them at a meal-time include another source of protein (eg. other nuts) at the same time.
Variety of food
Eat a wide variety of foods to keep your diet interesting and to ensure you obtain all the micronutrients you need.
The more varied your diet, the more likely you are to obtain all the nutrients you need. If you have bread at one meal, try cereal or potatoes, rice or sweet potatoes at the others. Make sure you include at least 2 portions of different fruits and/or vegetables and a protein food at each meal.
Include some red meat and fish, as they are good sources of vitamin B12, another nutrient that seems to be associated with mood. If you are vegetarian or have a limited budget, include fortified soy mince and yeast extract to increase your intake of this vitamin.
Fish in your diet
Include fish, especially oily fish, in your diet.
A few studies suggest that omega 3 oil supplements may reduce symptoms in people with depression on antidepressant medications. These studies are small but we know that a proper balance of omega 3 and omega 6 oils in the diet is important.
To get a good balance of mega 3 and 6 oils:

include more omega 3-rich oily fish from sustainable fish stocks – try to include 2–4 portions a week (but no more than 2 portions if you are pregnant or breastfeeding). If buying tinned fish, choose varieties in water, brine or tomato sauce rather than in sunflower oil (this is high in omega 6)

if you fry food (eg. stir fries) use an oil high in monounsaturates eg. olive or rapeseed oil

choose a monounsaturated margarine or butter for spreading. Avoid margarines or low fat spreads containing omega 6 polyunsaturated or hydrogenated trans fats (trans fats are damaging to your brain and arteries)

avoid processed foods such as pies, sausage rolls, crisps and cakes – these are high in saturated and trans fats.

If you don’t like fish you could try an omega 3 supplement (choose one that is purified, contains no vitamin A and has a high eicosapenanoic acid (EPA) content – take no more than 1g EPA per day). If you are vegetarian, try a flax seed supplement (although only a very small fraction of the omega 3 contained in plant products can be used by the body).
Weight
Maintain a healthy weight.
Depression affects different people in different ways. Some people lose interest in food or can’t motivate themselves to shop and cook, so lose weight. Others find they want to eat more and gain weight when they are unhappy. Some medications can also increase or decrease your appetite – if you are concerned that the medication you are taking has made your weight problems worse, speak to your doctor.
Both excessive weight loss or weight gain can make your mood worse and should be avoided. Weight loss and lack of good nutrition will deprive the brain of glucose and the other nutrients that control mood – you may need the advice of a dietitian to help you overcome this problem.
Putting on weight unintentionally or feeling out of control of your eating can increase your depression and can lead to yo-yo dieting, which leaves you further out of control. If you are overweight, follow the advice on healthy eating but be extra careful to limit your fat and sugar intake (no fries, pies, cakes, puddings, sweets, chocolate or sweet drinks), use less fat in cooking, reduce your alcohol consumption, avoid sugary drinks, and increase your exercise levels.
Fluid intake
Maintain adequate fluid intake.
Not drinking enough fluid has significant implications for mental health. The early effects of even mild dehydration can affect our feelings and behaviour.
An adult loses approximately 2.5 litres of water daily through the lungs as water vapour, through the skin as perspiration and through the kidneys as urine. If you don’t drink enough fluids to replace this loss then you will get symptoms of dehydration, including irritability, loss of concentration and reduced mental functioning.
Coffee, colas, some energy drinks and tea all contain caffeine, which some people use to boost energy levels. However, in large quantities caffeine can increase blood pressure, anxiety, depressive symptoms and sleep problems.
Caffeine also has a diuretic effect in the body – it encourages the production of urine and therefore leads to dehydration. For this reason you should not rely solely on caffeine-based fluids.
If you do take drinks with caffeine in them, try to limit yourself to just 3–4 cups per day and drink other fluids such as water, fruit juice and non-stimulant herbal teas at other times. Chocolate also contains caffeine and should be limited to an occasional treat.
Alcohol intake
Limit your alcohol intake.
Alcohol has a depressant effect on the brain and can result in a rapid worsening of your mood. It is also a toxin that has to be deactivated by the liver. During this detoxification process the body uses thiamin, zinc and other nutrients and this can deplete your reserves, especially if your diet is poor.
Thiamin and other vitamin deficiencies are common in heavy drinkers and can cause low mood, irritability and/or aggressive behaviour, as well as more serious and long-term mental health problems.
Because the body uses important nutrients to process alcohol, people who experience depression should consider avoiding alcohol until they have recovered. Even then, because of alcohol’s depressant effects, they should consider drinking only small amounts – no more than once a week.
If you do want to drink alcohol, try not to exceed the recommended safe limits – two units a day for women and three units for men.
1 unit = 1 small glass wine (8 % ABV)
½ pint beer or lager (3.5 % ABV)
1 single measure spirits (40 % ABV)
1 small glass sherry or port (20 % ABV)

NB. % ABV is the strength of the alcoholic content. If the % ABV is higher than the examples listed above, then the drink contains more units of alcohol.
Find out more about alcohol and mental health.
Exercise
Exercise regularly
Exercise leads to the release of endorphins – feel-good chemicals in the brain that help us to relax and to feel happy. Exercise is particularly important for people with depression as it also gives structure and purpose to the day. Outdoor exercise that exposes us to sunlight is especially valuable as it affects the pineal gland and directly boosts mood.
Exercise has some other advantages if you are trying to control your weight. For example, the more you exercise, the less you need to cut down on your calorie intake to control your weight. It is also beneficial for heart health and it ensures that you replace fat with muscle, resulting in a more toned body. Exercise also prevents bone mass loss and the increased risk of osteoporosis that can occur if you diet but don’t exercise.
There is no need to join a gym – walking is the easiest, cheapest and best form of exercise and it can be built up as your fitness level increases. Swimming is good for people with joint problems who find weight-bearing exercise difficult. Cycling is also good. Whatever kind of exercise you choose, start with 20 minutes at least three times a week and increase this as your fitness improves.
Find out more about exercise and mental health.
Nutritional supplements
At the moment evidence for the benefits of nutritional supplements is weak, but if you decide to try them:

choose a complete one-a-day multivitamin / mineral preparation containing the full recommended daily intake of each vitamin and mineral. These products are relatively safe as they do not contain excessive amounts of any single nutrient (but you should avoid other supplements containing these nutrients, in particular vitamin A as it is toxic in high doses)

if your doctor prescribes vitamins or minerals for you, tell him/her about any products you are already taking

if you do take a multivitamin supplement, avoid eating liver and other offal products such as pate, as these are also high in vitamin A.

It is important to remember that supplements are not an alternative to a healthy diet and you should still maintain a varied and balanced diet.
Depression and diet
A number of cross-country and population-based studies have linked the intake of certain nutrients with the reported prevalence of different types of depression. For example, correlations between low intakes of fish by country and high levels of depression among its citizens – and the reverse - have been shown for many types of depression. Complex carbohydrates as well as certain food components such as folic acid, omega-3 fatty acids, selenium and tryptophan are thought to decrease the symptoms of depression.
Those with low intakes of folate, or folic acid, have been found to be significantly more likely to be diagnosed with depression than those with higher intakes. Similar conclusions have been drawn from studies looking at the association of depression with low levels of zinc and vitamins B1, B2 and C. In other studies standard treatments have been supplemented with these micronutrients resulting in greater relief of symptoms in people with depression and bi-polar affective disorder, in some cases by as much as 50%.
Sample meal pattern
Breakfast 1/2 grapefruit / fruit juice
Cereal e.g. wholegrain or bran cereal / porridge, with semi-skimmed milk
or
1–2 slices wholemeal bread / toast with scraping of monounsaturated spread / butter, and kippers / egg / grilled bacon / baked beans
Tea / coffee / herbal tea / water
Mid morning Tea / coffee / herbal tea / water
Fruit / nuts
Lunch 1–2 slices wholemeal or pitta bread sandwich with scraping of monounsaturated spread / butter and filling of fish / meat / egg / cheese / humus / meat substitute / nut butter, with salad
Or jacket potato with baked beans / tuna and corn / chilli con carne / prawn filling, and salad
Or soup e.g. pea and ham / farmhouse broth, and bread
Or salad with meat / fish / egg / cheese, and bread
Or cooked meal – see below
Fruit / yoghurt
Tea / coffee / herbal tea / water
Mid afternoon Tea / coffee / herbal tea / water
Fruit / fruit and nuts / mixed seeds
Dinner 2tblsp Basmati or brown rice / wholemeal chapattis / wholemeal pasta / new potatoes / sweet potato / yam / couscous and 100–120g meat / fish / eggs or bean / lentil dish e.g. chilli con carne / rice and peas / dhal / stir-fried prawns and vegetables and 2 portions of green and root vegetables / large mixed salad
Fresh / tinned fruit / baked fruit and low fat crème fraiche / yoghurt
Tea / coffee / herbal tea / water
Supper Small bowl of cereal, as breakfast, or toast and yeast extract / nut butter / cheese
This advice was written Dr Lynn Harbottle, consultant in nutrition and dietetics at the Health and Social Services Department, Guernsey, sponsored by an educational grant from Nutricia Clinical Care.

Mentally Healthy Recipes
Download recipes from our Feeding Minds guide, including dishes by Anthony Worrall Thompson and other celebrities.
Mentally Healthy Recipes (PDF file, 1.63MB)

Food and Mood Diary
Our printable food and mood diary will help you understand how the way you feel is affected by what you drink and eat.
Food and Mood diary (PDF file, 130KB)

Comunication Tips for Parents

2015-02-03T13:58:03-06:00

Be available for your children

Notice times when your kids are most likely to talk — for example, at bedtime, before dinner, in the car — and be available.
Start the conversation; it lets your kids know you care about what's happening in their lives.
Find time each week for a one-on-one activity with each child, and avoid scheduling other activities during that time.
Learn about your children's interests — for example, favorite music and activities — and show interest in them.
Initiate conversations by sharing what you have been thinking about rather than beginning a conversation with a question.

Let your kids know you're listening

When your children are talking about concerns, stop whatever you are doing and listen.
Express interest in what they are saying without being intrusive.
Listen to their point of view, even if it's difficult to hear.
Let them complete their point before you respond.
Repeat what you heard them say to ensure that you understand them correctly.

Respond in a way your children will hear

Soften strong reactions; kids will tune you out if you appear angry or defensive.
Express your opinion without putting down theirs; acknowledge that it's okay to disagree.
Resist arguing about who is right. Instead say, "I know you disagree with me, but this is what I think."
Focus on your child's feelings rather than your own during your conversation.

Remember:

Ask your children what they may want or need from you in a conversation, such as advice, simply listening, help in dealing with feelings or help solving a problem.
Kids learn by imitating. Most often, they will follow your lead in how they deal with anger, solve problems and work through difficult feelings.
Talk to your children — don't lecture, criticize, threaten or say hurtful things.
Kids learn from their own choices. As long as the consequences are not dangerous, don't feel you have to step in.
Realize your children may test you by telling you a small part of what is bothering them. Listen carefully to what they say, encourage them to talk and they may share the rest of the story.

Parenting is hard work

Listening and talking is the key to a healthy connection between you and your children. But parenting is hard work and maintaining a good connection with teens can be challenging, especially since parents are dealing with many other pressures. If you are having problems over an extended period of time, you might want to consider consulting with a mental health professional to find out how they can help.

Special thanks to:
Molly Brunk, PhD, Center for Public Policy, Virginia Commonwealth University
Jana Martin, PhD, Psychology Regional Network, Los Angeles, California
Nancy Molitor, PhD, Northwestern Health Care, Evanston, Illinois
Janis Sanchez-Hucles, PhD, Old Dominion University, Norfolk, Virginia
Taken from an article by the American Psychological Association.
http://www.apa.org/helpcenter/communication-parents.aspx

Now Accepting Medicaid Insurance

2015-01-09T14:47:54-06:00

We are very excited to announce that we are now able to accept Medicaid. It has been a long process but we will now be able to provide services to those who have Medicaid as their form of insurance. Do not hesitate to call if you have questions. We look forward to serving you.

Thanksgiving - more than just a Holiday

2014-11-18T12:37:16-06:00

Gratitude: ’Tis a gift to be thankful

As the holiday approaches, here are some interesting thoughts about giving thanks. These were gleamed from an article in Esperanza.

“An appreciation for what you have makes it easier not to worry about what you don’t have,” says Patrick, 60. “This helps me acknowledge value to my life, and recognize the really positive aspects, which provides a calming effect…. It makes dealing with my [mental health] issues not so stressful.”
There was a time when feeling appreciative of anything seemed out of reach.

Patrick, who lives in the St. Louis area, grappled with undiagnosed depression for years before he found effective recovery tools through a Wellness Recovery Action Plan (WRAP) program. That’s where he learned about the power of gratitude.
Every day he makes a point of noting something for which he is grateful, even if it seems small and simple. Sometimes he makes an alphabet list: He comes up with something for “A” (a good apple), then “B” (a meaningful book), and down the line.
“I now understand that I have a lot to be grateful for because there is a lot of good in my life,” he explains.

In one 2008 study, British researchers concluded that gratitude has a strong association with well-being and social functioning, and a person’s measure of gratitude can predict life satisfaction. In a subsequent study, they also found that people who score higher on gratitude measures tend to sleep better.

An analysis of Swiss adults, published in January 2013 in the journal Personality and Individual Differences, linked “dispositional gratitude” (translation: a general “attitude of gratitude”) to better physical health, in part because of better psychological health.

click on the Esperanza logo below for the full article.

Food For Greater Elgin

2014-10-29T10:48:42-05:00

We are very Excited! Today is the first of our scheduled monthly Mental Health talks at Food for Greater Elgin. Stop by and see us at the Resource Center. We will be there from 10:30 to 1pm Monthly on Wednesdays. We will also post the schedule on the "schedule of activities page of this website. Hope to see you there. We will be giving out our pocket guide - "Minute Mindfulness" to all who attend.

Fighting the "Holiday Blues"

2014-10-20T15:18:02-05:00

Halloween is considered the official “starting gate” for the Holiday season. The following guide was created by the Mayo Clinic, and offers some excellent tips for avoiding and/or dealing with the “Holiday Blues”.

Stress, depression and the holidays: Tips for coping
Stress and depression can ruin your holidays and hurt your health. Being realistic, planning ahead and seeking support can help ward off stress and depression.

The holiday season often brings unwelcome guests — stress and depression. And it's no wonder. The holidays present a dizzying array of demands — parties, shopping, baking, cleaning and entertaining, to name just a few.
But with some practical tips, you can minimize the stress that accompanies the holidays. You may even end up enjoying the holidays more than you thought you would.

Tips to prevent holiday stress and depression
When stress is at its peak, it's hard to stop and regroup. Try to prevent stress and depression in the first place, especially if the holidays have taken an emotional toll on you in the past.

Acknowledge your feelings. If someone close to you has recently died or you can't be with loved ones, realize that it's normal to feel sadness and grief. It's OK to take time to cry or express your feelings. You can't force yourself to be happy just because it's the holiday season.
Reach out. If you feel lonely or isolated, seek out community, religious or other social events. They can offer support and companionship. Volunteering your time to help others also is a good way to lift your spirits and broaden your friendships.
Be realistic. The holidays don't have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. For example, if your adult children can't come to your house, find new ways to celebrate together, such as sharing pictures, emails or videos.
Set aside differences. Try to accept family members and friends as they are, even if they don't live up to all of your expectations. Set aside grievances until a more appropriate time for discussion. And be understanding if others get upset or distressed when something goes awry. Chances are they're feeling the effects of holiday stress and depression, too.
Stick to a budget. Before you go gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don't try to buy happiness with an avalanche of gifts.
Try these alternatives:

Donate to a charity in someone's name.
Give homemade gifts.
Start a family gift exchange.

Plan ahead. Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus and then make your shopping list. That'll help prevent last-minute scrambling to buy forgotten ingredients. And make sure to line up help for party prep and cleanup.
Learn to say no. Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can't participate in every project or activity. If it's not possible to say no when your boss asks you to work overtime, try to remove something else from your agenda to make up for the lost time.
Don't abandon healthy habits. Don't let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt.
Try these suggestions:Have a healthy snack before holiday parties so that you don't go overboard on sweets, cheese or drinks.

Get plenty of sleep.
Incorporate regular physical activity into each day.
Take a breather. Make some time for yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.
Some options may include:
Taking a walk at night and stargazing.
Listening to soothing music.
Getting a massage.
Reading a book.

Seek professional help if you need it.
Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for a while, talk to your doctor or a mental health professional.
Take control of the holidays

Don't let the holidays become something you dread. Instead, take steps to prevent the stress and depression that can descend during the holidays. Learn to recognize your holiday triggers, such as financial pressures or personal demands, so you can combat them before they lead to a meltdown. With a little planning and some positive thinking, you can find peace and joy during the holidays.

Fighting Depression - a Testimonial

2014-10-01T13:17:41-05:00

I experienced my first bout of what I now know was depression when I was 11—uncontrollable crying, not wanting to get out of bed and go to school, and feelings of worthlessness. I was more sensitive than ever about being “left out” and the mercurial slights that characterize preteen girlhood. Nevertheless, I remained the consummate perfectionist. For instance, anything less than an “A” in school would validate my sense of inadequacy.
I think medical professionals and society in general were still coming to grips with childhood depression back then. My parents and family pediatrician were worried and perplexed. I did see a psychologist for a short time that, in retrospect, did more harm than good. Still, my depression lifted and I got on with my life. After college I relocated to Los Angeles to work in the television industry. On the surface I appeared to have it all—an apartment near the beach, great friends, a successful career that included international travel. And everyone thought I was “so together.” In reality, I had created a façade that enabled me to stuff down my feelings.
Anxiety, Then Depression
At 28 I had a nervous breakdown while traveling in Northern California with friends. My parents cancelled a trip to Boston and flew out to bring me back to Chicago. At first I struggled with constant anxiety and panic attacks. I was “anti-medication” at the time, but finally agreed to a prescription of Ativan. It was a godsend. But the anxiety gave way to eight months of severe clinical depression. Some days it was all I could do to get out of bed and take a walk around the block. I wasn’t actively suicidal, but I couldn’t see the purpose in living.
Yet something urged me to go on. However, with major family support, seeing a therapist who specialized in cognitive-behavioral therapy, and an antidepressant, I slowly clawed my way out of what felt like an interminable black hole. I was accepted to law school but opted instead to get my master’s degree in social work. I married, started my own business, eventually moved to California, and sailed through the next 20 years relatively depression-free, except for occasional periods of the “blues” at the onset of winter. I was pretty sure I had depression licked.
Major Setback
Four days after my 50th birthday my husband was diagnosed with Stage IV esophageal cancer. He died just two and half months later. I was grief-stricken but thought I was coping well. A few summers later, my girlfriend’s husband, who seemed to be on the upswing from his own bout with cancer, suddenly passed away while I was visiting them.
I was glad to be there to help her deal with the traumatic early stages of loss, but I was completely unaware of the toll it took on me. Three months later, I slid into another severe depression. It was tough, but I quickly returned to therapy and changed antidepressants. It took a few months of trial and error to find a more effective medication, but when I did, I immediately started to feel better.
How I Deal With Depression
Some people deal with chronic illness like diabetes or autoimmune disorders. I’ve come to understand that recurrent depression is my Achille’s heel. There is also a strong biological component in my family; my mother and sister both struggled with severe postpartum depression. I know that medication alone is not the cure-all so I’ve expanded my arsenal of coping skills. I exercise, try to eat healthfully, volunteer, set boundaries like saying “no” when I need to, work on turning negative to positive self-talk, and cultivate an attitude of gratitude whenever possible. Some days are better than others, but that’s okay. Through it all, I’ve become a little wiser and much more accepting of myself and others.
It pains me that there are still so many misconceptions about mental illness because it prevents so many people from seeking treatment. Don’t let perceived or even real stigma stop you from feeling hopeful or getting help. It’s your life and you absolutely matter.

Mindfulness Versus Annoyance

2014-07-23T13:14:55-05:00

Welcome to the first in our series of weekly blogs. We want you to feel welcome, come back often, and hopefully find this page helpful to you, your family and friends. This week we will be discussing little things. You know - all those little and seemingly inconsequential things that at the end of the day can add up to a dark cloud that colors your attitude and interactions with those around you.

Mindfulness Versus Annoyance

A few little things that can quickly ruin your mood might include, being late to work because of a traffic jam, seeing a spider in your shower, losing a favorite earring, stepping in dog poop, running out of milk when you already have cereal in the bowl, getting the wrong takeout order, making a mistake on a Facebook post and how about forgetting an appointment?
These seemingly minor things can potentially negatively effect your day. So, what can you do?
Here are some thoughts on possible calming activities.

Mindfulness breathing: take 4 breaths in through your nose, hold it for 7 seconds, release the breath slowly through your mouth while counting to 8. Repeat this process at least 5 times. As silly as this may sound, you cannot be anxious at the same time as being calm and this breathing will calm you down!
Complete a simple crossword puzzle or Sudoku or other game. Focusing on something that requires non-emotional thought helps to distract you from frustration.

Commiserate with a friend or family member and don’t underestimate the power of laughter! Sometimes making light of an aggravating situation can relieve the tension.