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Overcoming Self-Harm

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Self-harm: this is when one hurts themselves as a way of dealing with very difficult feelings.

Some individuals self-harm as a way to:

-express their feelings when it is hard to put into words

-change emotional pain into physical pain

-reduce overwhelming feelings

-punish themselves for their feelings and experiences

-express suicidal feelings and thoughts without taking their own life

Ways individuals self-harm: 

-cutting yourself

-over-eating or under-eating

-biting yourself

-hitting yourself or walls

-pulling your hair

-picking or scratching at your skin

How to overcome self-harm:

  • Learn to recognize triggers: triggers are people, places, situations, sensations, or events that cause specific thoughts or feelings. 
  • Become aware of the urge to self-harm: being able to recognize urges helps an individual take steps towards reducing or stopping self-harm. 

Urges can include:

-strong emotions like sadness or anger

-racing heart or feelings of heaviness

-disconnection from yourself or a loss of sensation

-unhealthy decisions, like working too hard to avoid feelings 

-repetitive thoughts about harming yourself

  • Identify distractions: identify distractions that can help distract the urge to self-harm. 
  • Keep a diary: a diary can help keep track and understand self-harming behaviors. This is useful to keep track of what occurred before, during, and after self-harming. After a period of time, the diary can help spot patterns of self-harming behaviors (Melinda, 2022). 
  • Use coping techniques: to help overcome self-harm, an alternate coping skill needs to take its place. 
  • If self-harm is to express pain and intense emotion: paint, draw, journal, write a poem, listen to music
  • If self-harm is to calm or soothe: take a hot bath, pet an animal, use a warm blanket, massage your neck, hands, and feet, listen to calming music
  • If self-harm is to disconnect or numb pain: call a friend, take a cold shower, hold ice in hand, chew something with a strong taste
  • If self-harm is to release tension or vent anger: exercise, punch a cushion, squeeze a stress ball, rip something up, make noises with instrument, bang pots and pans
  • Seek professional help: trained professionals can help direct towards overcoming cutting or other self-harming habits. 

Client Support Specialist: a CSS can help identify triggers and develop coping skills.

Therapy: a therapist can help explore past or current trauma that may be triggering self-harming behaviors and can assist in helping develop coping skills (Self-harm, 2020). 

Resources

Melinda. (2022, February 7). Cutting and self-harm. HelpGuide.org. Retrieved February 14, 2022, from https://www.helpguide.org/articles/anxiety/cutting-and-self-harm.htm

Self-harm 2020 – mind. (n.d.). Retrieved February 14, 2022, from https://www.mind.org.uk/media-a/5783/self-harm-2020.pdf

Understanding Bipolar Diagnosis

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What is Bipolar Disorder?

According to National Institute of Mental Health, Bipolar Disorder (formerly known as manic-depressive illness or manic depression), is a mental disorder that causes and unusual shift in mood, with extreme highs and lows.

Types of Bipolar:

  • Bipolar I 

Having at least one manic episode followed by hypomanic or major depressive episode. Manic episodes lasting at least 7 days or needing immediate hospital care 

  • Bipolar II

Having at least one major depressive episode and at least one hypomanic, but no manic episodes

  • Cyclothymic

Having periods of hypomanic symptoms as well as periods of depressive symptoms lasting for at least 2 years (1 year in children and adolescents). However, the symptoms do not meet the diagnostic requirements for a hypomanic episode and a depressive episode.

Types of Episodes:

  • Manic

A manic episode is characterized as at least one week of being extremely high-spirited or irritable most of the days, possessing more energy than usual, and at least 3 of the following: 

  • Decreased need for sleep
  • Fast speech
  • Uncontrollable racing thoughts/quickly changing topics while speaking
  • Distractibility
  • Increased activity 
  • Increased risky behaviors 

Some people in manic episodes report psychotic features, such as false beliefs and/or hallucinations.

  • Hypomanic

Hypomanic is characterized with less severe manic symptoms only 4 days in a row versus a week.

  • Major Depressive

Major depressive is characterized by at least 2 weeks where at least 5 of the following symptoms present:

  • Intense sadness or despair
  • Loss of interest in activities the person once enjoyed
  • Feelings of worthlessness or guilt
  • Fatigue
  • Increased or decreased sleep
  • Increased or decreased appetite
  • Restlessness or slowed speech or movement
  • Difficulty concentrating
  • Frequent thoughts of death or suicide

Treatment:

Bipolar Disorder comes with lifelong treatment. Medication is used to balance and stabilize mood. Along with medication, therapy/counseling has proven to be helpful with managing the symptoms of Bipolar Disorder.

Resources:

https://www.nimh.nih.gov/health/topics/bipolar-disorder

https://www.mayoclinic.org/diseases-conditions/bipolar-disorder/symptoms-causes/syc-20355955

https://www.psychiatry.org/patients-families/bipolar-disorders/what-are-bipolar-disorders

Importance of Sleep for Mental Health

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Sleep is important not only for physical health but mental health as well. Sleep has close links to several mental health conditions such as depression, anxiety, bipolar disorder, and several others. The relationship between sleep and mental health is bidirectional, meaning insufficient sleep can promote or worsen mental health conditions just as mental health conditions can cause insufficient sleep (Mental Health and Sleep, 2020).

Sleep is the time for your body and mind to rest and recharge. Sleep is important because this is when your emotional processing takes place. 

Insufficient sleep can cause:

-Emotional Instability

-Effects on Mood

-Increased Sensitivity

-Irritability

-Increased Cortisol Levels = Increased Stress (Sleep and Mental Health, 2022)

Mental health benefits of sleep include:

  • Good sleep can help with mental illnesses

Mental health disorders such as anxiety and depression along with several others can cause insomnia. Good sleep can combat insomnia decrease levels of anxiety and depression. 

  • Sleep can improve attention

When you become sleep deprived your reaction time decreases, but having good Uninterrupted sleep will help improve alertness and attention. This is especially important for those who already experience a deficit in attention, such as ADHD.

  •  Sleep can improve memory and learning 

 Sleep is the time your brain stores the information that was learned during the day. Lack of sleep can interrupt this process and cause easier memory loss the day after. For example, lack of sleep can cause one to make silly mistakes like forgetting to grab your lunch or lock your car door (Benefits of Sleep, 2021). 

Resources 

Mental health and sleep. Sleep Foundation. (2020, September 18). Retrieved February 16, 2022, from https://www.sleepfoundation.org/mental-health

Sleep and mental health: Why our brains need sleep. Primary Care Collaborative. (2022, February 16). Retrieved February 16, 2022, from https://www.pcpcc.org/resource/sleep-and-mental-health-why-our-brains-need-sleep

Three surprising mental health benefits of sleep. SuicideLine Victoria. (2021, June 29). Retrieved February 16, 2022, from https://suicideline.org.au/mental-health/three-surprising-mental-health-benefits-of-sleep/

Domestic Violence Awareness Month

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Domestic Violence Awareness Month (DVAM) was launched nationwide in October 1987 as a way to connect and unite individuals and organizations working on domestic violence issues while raising awareness for those issues. Over the past 30+ years, much progress has been made to support domestic violence victims and survivors, to hold abusers accountable, and to create and update legislation to further those goals. 

According to the National Coalition Against Domestic Violence, on average, nearly 20 people per minute are physically abused by an intimate partner in the United States. During one year, this equates to more than 10 million women and men. 1 in 3 women and 1 in 4 men have experienced some form of physical violence by an intimate partner and 1 in 7 women and 1 in 25 men have been injured by an intimate partner.

Anyone can be an abuser. They come from all groups, all cultures, all religions, all economic levels, and all backgrounds. They can be your neighbor, your pastor, your friend, your child’s teacher, a relative, a coworker — anyone. One study found 90% of abusers do not have criminal records and abusers are generally law-abiding outside the home. 

What Traits Do Abusers Have in Common?

There is no one typical, detectable personality of an abuser. However, they do often display common characteristics. 

  • An abuser often denies the existence or minimizes the seriousness of the violence and its effect on the victim and other family members.
  • An abuser objectifies the victim and often sees them as their property or sexual objects.
  • An abuser has low self-esteem and feels powerless and ineffective in the world. He or she may appear successful, but internally, they feel inadequate.
  • An abuser externalizes the causes of their behavior. They blame their violence on circumstances such as stress, their partner’s behavior, a “bad day,” on alcohol, drugs, or other factors.
  • An abuser may be pleasant and charming between periods of violence and is often seen as a “nice person” to others outside the relationship. 

What Are the “Warning Signs” of an Abuser?

Red flags and warning signs of an abuser include but are not limited to:

  • Extreme jealousy
  • Possessiveness
  • Unpredictability
  • A bad temper
  • Cruelty to animals
  • Verbal abuse
  • Extremely controlling behavior
  • Antiquated beliefs about roles of women and men in relationships
  • Forced sex or disregard of their partner’s unwillingness to have sex
  • Sabotage of birth control methods or refusal to honor agreed upon methods
  • Blaming the victim for anything bad that happens
  • Sabotage or obstruction of the victim’s ability to work or attend school
  • Controls all the finances
  • Abuse of other family members, children or pets
  • Accusations of the victim flirting with others or having an affair
  • Control of what the victim wears and how they act
  • Demeaning the victim either privately or publicly
  • Embarrassment or humiliation of the victim in front of others
  • Harassment of the victim at work

It’s important to know the signs and seek help! You are not in this alone.

For anonymous, confidential help available 24/7, call the National Domestic Violence Hotline at 1-800-799-7233 (SAFE) or 1-800-787-3224 (TTY) now.

HOPE IS HERE

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

References: https://ncadv.org/signs-of-abuse

https://ncadv.org/STATISTICS

https://ncadv.org/

Suicide Prevention

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Voices of Georgia’s Chilren report the number of children who visited the emergency room for reasons related to suicide doubled between 2008-2018. Voices of Georgia’s Children also report 77,878 students from sixth grade to twelfth grade considered committing suicide in 2019.61,978 students reported harming themselves. Suicide is the second-leading cause of death behind unintentional injury for children ages 10-17 in Georgia. 

What leads to suicide?

There is no single cause of suicide. The Covid-19 pandemic has caused many to feel isolated and alone. Suicide may be caused by untreated mental health disorders, anxiety, traumatic events, and substance use.Suicide may also be caused by feelings of hopelessness and despair. Other risk factors include previous history of suicide attempts, environment, bullying, stressful life events, access to lethal means such as firearms or drugs, and sensationalized accounts of suicide.

Warning Signs

Suicide warning signs  include a change behavior, giving away items, sudden social engagement, sudden isolation, constant talk about committing suicide, and increased use substances such as drugs or alcohol. Other warning signs include a change in mood. This may appear as depression, irritability, agitation, loss of interest, anger, humiliation and shame. 

How can you help?

Talking with someone who is considering suicide is not easy. Asking about suicidal thoughts or feelings won’t push someone into doing something self-destructive. In fact, offering an opportunity to talk about feelings may reduce the risk of acting on suicidal feelings.You can ask direct questions such as: “are you thinking about ending your life”, or “do you have access to lethal weapons or substances.” It is important to use supportive language such as “how can I help you” instead of making the person feel ashamed for having those feelings. You can provide the Suicide Hotline number 1-800-273-8255 or dial 911 in an emergency situation. Please don’t try to handle the situation alone, reach out to a professional individual that can provide adequate help and ensure the safety of the individual.

Source: Georgia Voices of Children

Quilts, Cars, and Integrated Care

Here at Georgia HOPE, we have really adopted the integrated care approach to providing mental health services because we believe that addressing the needs of the whole person is the best way to provide quality care.

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Why We Need to Stop Calling Clients “Non-Compliant”

Usually “non-compliance” has more to do with what I think my client’s unmet needs are than with what my client thinks their unmet needs are. At the risk of giving Twisted Sister more credit than they might deserve for brilliant therapeutic insights, think about these lines in the context of the clients you work with who you think of as “non-compliant.”

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