Best Ways to Deal with Anxiety

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Anxiety is one of the most common mental health conditions. Despite anxiety being our body’s natural response to stress, it can also cause individuals to feel consumed by fear, worry, and uncertainty if they are not addressed and supported through helpful methods. 

One of the most helpful methods of managing anxiety is recognizing your triggers. A few common triggers for anxiety may include: large crowds, talking in front of others, meeting new people, starting a new job, taking a test, etc. 

Here are 5 ways to help deal with anxiety:

  1. Question your thought patterns. Negative thoughts are common in anxiety, however, challenging these thoughts and replacing them with more positive and supportive thinking may help take the edge off anxious feelings. 
  2. Practice deep breathing. One of the most common breathing patterns is called ‘square breathing.’ This is where you breathe in for 4 counts and out for 4 counts for a total of 3-5 minutes. This helps slow your heart rate and trigger your brain to calm down. 
  3. Getting active. Using our bodies to distract our minds is a very helpful tool. Exercise releases chemicals in our brain that help us release stress and feel calmer. 
  4. Write down your thoughts. Sometimes writing down what is causing anxiety can make the thoughts less daunting and severe. This may also assist in you finding patterns to anxious thoughts to be better able to combat them in the future. 
  5. Seek out support through therapy. CBT therapy is a great way to help combat different ways of thinking regarding anxiety- causing situations. A therapist can help you develop ways to change negative thought patterns and behaviors. 

Resource:

https://www.healthline.com/health/mental-health/how-to-cope-with-anxiety#anxiety-red-flags

How Establishing a Healthy Relationship with Yourself Improves Mental Health

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I believe it is safe to say that we have all seen or read articles about the benefits of building healthy relationships with others, however, what are the benefits of building a healthy relationship with ourselves? A relationship with oneself is arguably the most important relationship one can have, so how can we foster this and how can it improve our mental health?

Having a good relationship with yourself not only improves your own insight, understanding, and acceptance of yourself, but it can also improve your relationships with others. Of course, this is easier said than done, and many may wonder what a healthy relationship with oneself may look like. According to Julie Hanks (LCSW), “a healthy self-relationship is the ability to value yourself as a person and embrace your strengths and weaknesses.”

Here are six ways in which you can build a healthier relationship with yourself:

  1. Care for your needs. This may look as simple as caring for your basic physical needs (eating healthily, sleeping well, exercising, etc). 
  2. Recognize that joy is important. Prioritizing things that you enjoy and allowing yourself to indulge in them. 
  3. Focus on your inner world. This may include being aware of your own processes and how you “tick.” Examples are considering the WHY behind your behaviors, thoughts, feelings, and actions. 
  4. Make time for yourself. This may be difficult for some, but even taking 10 minutes every day to yourself can do so much!
  5. Meditate. Meditation can allow ourselves to feel peace and get through stressors. 
  6. Be the best friend you’ve always wanted. In times where we may think badly of ourselves, think about what you might say to your best friend or family member. 

Resource:

https://psychcentral.com/blog/6-ways-you-can-have-a-healthy-relationship-with-yourself#6

Categories of Self-Care

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Self-care is a wonderful way to promote mental wellness and a healthier relationship with oneself. Self-care can mean many different things, and may look different for everyone. There are eight different categories of self-care: physical, emotional, social, spiritual, personal, environmental, financial, and work/school/caregiving. (Willowstone.org, 2022)

Examples of each category of self-care include:

Physical

-sleep or rest

-stretching, walking, or exercise that feels good

-keeping medical appointments

-eating healthy

-getting fresh air

Emotional

-journaling or talking it out

-stress management 

-making art

-listening to music 

-self-compassion

-counseling

Social

-time with others

-healthy boundaries 

-balancing alone and social time

-positive social media

-asking for help

Spiritual

-connections

-prayer or meditation

-reflection

-nature

Personal

-listening to yourself

-hobbies

-treating yourself

-trying something new

-getting to know yourself

Environmental

-safety

-stability and security

-cleaning and organizing

-comfy space

Financial

-money management/budgeting

-savings

-seeking help if needed

-“fun” money

-paying bills

Work/School/Caregiving

-time management

-feeling productive and valued

-learning and developing skills

-break time

References

https://www.willowstone.org/news/8-types-of-self-care

Understanding PPD and PPA

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By: Hailey Robertson

Postpartum Depression is defined as a severe, long-lasting form of depression after the birth of a baby. 

Most new mothers experience a form of postpartum called “baby blues” that last typically one to two weeks after the baby is born. Postpartum depression is a more severe form of the “baby blues” with more severe and long-lasting symptoms.

Baby Blues symptoms:               vs.              Postpartum Depression symptoms:

  • Mood swings                               
  • Anxiety
  • Sadness
  • Irritability
  • Feeling Overwhelmed 
  • Crying 
  • Reduced Concentration
  • Appetite Problems

Postpartum Depression is not limited to just mothers; fathers can also develop postpartum depression, especially new fathers. The symptoms present the same as they do in mothers. 

Risk factors for Postpartum Depression for men: 

  • Young
  • History of Depression
  • Relationship problems
  • Struggling financially 

Postpartum Anxiety commonly occurs alongside Postpartum Depression. But Postpartum Anxiety comes with its distinct symptoms. 

Postpartum Anxiety symptoms include:

  • Cannot feel relaxed
  • A constant sense of worry
  • Constant thoughts that something terrible will happen to the baby
  • Insomnia
  • Decreased appetite 
  • Dizziness or nausea 

Postpartum Depression and Anxiety Treatment

Postpartum Depression or Anxiety can be treated through various options: 

  • Reach out to medical provider with PPD or PPA concerns
  • Seek professional through Mental Health providers for Therapy or support from a Client Support Specialist

Resources 

Mayo Foundation for Medical Education and Research. (2018, September 1). Postpartum depression. Mayo Clinic. Retrieved April 25, 2022, from https://www.mayoclinic.org/diseases-conditions/postpartum-depression/symptoms-causes/syc-20376617 

Grief (Pregnancy and Infant Loss)

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Grief (Pregnancy and Infant Loss)

Everyone grieves differently and in their own way. Grief is a difficult emotion and the healing process can take time, especially when it comes to grieving our loved ones such as losing an infant before or after birth.

Grief can be overwhelming and you can experience a multitude of other emotions such as anger, sadness, depression, or guilt. You can also experience somatic symptoms such as stomach aches, susceptibility to getting colds, and trouble concentrating on tasks. Healing from one’s death, especially a baby’s, can look like a different process for women, men, and children but supporting one another’s grieving process is essential as well as reaching out for help. There are several resources available that can help provide support to women, men, and children struggling with grief including grief after the loss of an infant.

A medical provider can help individuals find treatment, a social worker can help provide support with bills and expenses, and a grief counselor can help an individual work through their grief. While these services can provide support, it is also important for you to engage in self-care especially when recovering from pregnancy. Self-care can include eating regularly with plenty of vegetables and protein, exercising daily, and sleeping for eight hours at night. Grief can largely affect mental health which is why it is so important to reach out for help!

HOPE IS HERE

If you’re struggling with mental health issues or would like to refer someone you know, we’d love to speak to you further. HOPE is here. Contact us today.

References: https://www.marchofdimes.org/complications/dealing-with-grief-after-the-death-of-your-baby.aspx

Maternal Mental Health Awareness

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Did you know that May is maternal mental health awareness month?

This month-long campaign is an effort to bring to light the mental health changes that new mothers can experience before, during, and especially after giving birth!

Most people know that some moms can experience “the baby blues” right after welcoming their new bundles of joy. The symptoms can include mood swings, crying spells, and trouble sleeping which typically start around three days postpartum and last about two weeks. However, sometimes, the symptoms can be more severe and long-lasting ranging from depression, anxiety, and even psychosis.

New moms and those that care and work with them should be aware of symptoms that can include difficulty bonding with the baby, fatigue, anger, hopelessness, panic attacks, and thoughts of self-harm or harm to others. If you know someone experiencing these symptoms or similar ones, please encourage them to seek help. Please spread the word and help us end the stigma surrounding postpartum mental health and this incorrect idea that postpartum symptoms make for bad mothers. It is a common occurrence which can be treated with therapy and/or medication. 

HOPE IS HERE

If you’re struggling with postpartum depression, anxiety or “baby blues” or would like to refer someone you know, we’d love to speak to you further. HOPE is here. Contact us today.

Georgia HOPE’s NEW Prenatal and Postpartum Mental Health Group

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Prenatal & Postnatal Mental Health Group

Prenatal and Postpartum “Perinatal” Health

A prenatal or postnatal “perinatal” mental health problem or disorder is one that you experience any time from becoming pregnant and up to a year after you give birth.

Having a baby is a big life event. It’s natural to experience a range of emotions during pregnancy and after giving birth (and lots of hormones). But if any difficult feelings start to have a big effect on your day-to-day life, you might be experiencing a perinatal mental health problem whether this is a new mental health problem, or an episode of a problem you’ve experienced in the past.

Common Perinatal Mental Health Problems:

  • Perinatal depression
  • Perinatal anxiety
  • Perinatal OCD
  • Postpartum psychosis
  • Postpartum PTSD

Questions to ask yourself if you’re feeling like you may be struggling with a prenatal or postnatal mental health problem:

  1. Are you pregnant?
  2. Did you recently give birth?
  3. Are you curious about changes you are or might experience in pregnancy and after birth?
  4. Are you feeling sad or depressed?
  5. Do you feel more irritable or angry with those around you?
  6. Are you having difficulty bonding with your baby?
  7. Do you feel anxious or panicky?
  8. Are you having problems with eating or sleeping?
  9. Are you having upsetting thoughts that you can’t get out of your mind?
  10. Do you feel as if you are “out of control” or “going crazy?”
  11. Do you feel like you never should have become a mother?
  12. Are you worried that you might hurt your baby or yourself?

Any of these symptoms, and many more, could indicate that you have a form of prenatal or postnatal mood or anxiety disorder, such as postpartum depression. While many women experience some mild mood changes during or after the birth of a child, 15-20% of women experience more significant symptoms of depression or anxiety. If you are finding things difficult and these feelings, it is important to know that having these feelings is not your fault. You can ask for help or support if you need it. Please know that with informed care you can prevent a worsening of these symptoms and can fully recover. There is no reason to continue to suffer.

Georgia HOPE’s NEW Prenatal and Postpartum Mental Health Group

We have a new Teletherapy Community Group just for Prenatal and Postpartum Mental Health for the moms in our community.

Groups are available to women with Medicaid, Amerigroup, Wellcare, CareSource, Cenpatico/Peachstate. We also offer very affordable self-pay rates.

If you’re interested in joining the group or would just like more information, contact us today by phone (706) 279-0405, by e-mail info@gahope.org, or submit online: https://gahope.org/about-us/contact-us/ and someone will reach out to you!

#HOPEisHere