Knowing the Signs

Happy Wellness Wednesday!! How are you doing? What healthy actions have you taken this week that you did not last week? Is there a healthy habit you would like to develop next week or next month? Have you set any new boundaries? Have there been recent situations where your boundaries were crossed, or where you may have crossed someone else's? How did these experiences affect you and those around you? Self-reflection is important, as we adapt to a constantly changing world with new norms. Sudden changes can disrupt established habits. How do you respond to change? Setting clear boundaries with yourself and others protects your energy, prevents burnout, and supports your long-term mental and physical well-being. Enforcing boundaries also helps you meet your personal needs and maintain balance.

Protecting our energy means setting boundaries on what you consume and how much device or screen time you use. How do you respond to the news, social media, and tragedies? Do they affect you or others around you? We’ve been hearing about and exposed to many ranging from homicides, suicides, freak accidents, and uncontrollable unfortunate tragedies that have affected some people. Some people believe we are in the end times and that what we are seeing is biblical times being played out. If so, how are you responding? What will you do, as tomorrow is not promised?

Women, children, and human beings overall are being victims of senseless crimes, often connected to unaddressed mental health illnesses, causing individuals to have episodes that harm others and themselves. Domestic violence and child abuse have increased globally by roughly 7.9% and in the U.S. by about 8.1% following the COVID-19 pandemic stay-at-home orders, according to the NIH. More and more children and babies are being harmed and losing their young lives at the hands of others, and in some instances, their parents, those who are supposed to protect them. Some question if it’s postpartum depression or mental health issues; others question abuse in the home or an individual's life; lastly, others call it spiritual warfare.

We often hear people talk about domestic violence, mental health, and substance abuse; thankfully, there’s a plethora of resources and education that help individuals know when to spot the signs in relationship dynamics, what's healthy, what's unhealthy, and the boundaries of self and others. Mental illness does not cause domestic violence, but conditions like depression, post-traumatic stress disorder (PTSD), anxiety, and substance use disorders frequently co-occur with or result from it. The CAWC encourages its readers to recognize early red flags that can help people escape dangerous situations before they escalate. These are some common signs of an abusive relationship:

•   Extreme jealousy and possessiveness: Your partner constantly accuses you of cheating, isolates you from friends or family, or wants to know your whereabouts at all times.

•  Quick involvement: They pressure you to move quickly in the relationship — living together, marriage, or shared finances — before you’re ready.

•  Love bombing followed by control: They shower you with affection or gifts too early, then criticize or manipulate you.

•  Controlling behavior: They tell you what to wear, who you can see, or what you can do, often under the guise of caring or protection.

•  Verbal abuse or threats: They use words to belittle, insult, or threaten you — even jokingly — as a way to undermine your confidence.

•  Gaslighting: They make you question your memory or perception of events, insisting things didn’t happen the way you remember.

• Physical intimidation: Slamming doors, destroying property, or standing too close can all be early signs of physical abuse.

Remember to take deep breaths and allow yourself the time and space to reset during challenging times. Be well this Wednesday!

There’s a Disconnect

Maintaining your mental health during difficult circumstances can become a challenging task; many people's mental health can be negatively impacted by juggling their personal, professional, and parental responsibilities.

People frequently claim that we are in the end times, but what does that actually mean? The end of the world, or the end of a way of thinking and/or living that no longer benefits all of us. People who believe life is more work than play are less interested in a better tomorrow. However, appreciating that tomorrow offers a new opportunity to think or do something different from what was already done is something to be grateful for. Challenging times can make us doubt what is happening now and what’s to come. The reality is that you cannot plan for the future if you do not know what it will look like; you can’t promise a future. Balance is crucial, but preparation is necessary for realistic financial measures, emotional self-care, and self-control during inflationary times.

There’s a DISCONNECT!!!

According to public health and clinical literature by mental health experts like Vikram Patel, there is still a significant gap in how society, companies, and the healthcare system perceive and handle mental health, despite increased knowledge. Clinical literature emphasizes the discrepancy between formal psychiatric diagnostic frameworks and how the general public perceives and experiences psychological distress. The "mental health credibility gap" refers to society's propensity to minimize or disregard those with a mental health diagnosis.

In recent studies, 57% of Americans give the U.S. mental health system a D or F, and 75% of Americans think mental health illnesses are diagnosed and treated worse than physical health concerns. We are shown that three main strategies are needed to close this "credibility" gap: first, to differentiate between mental disorders that may benefit from biomedical interventions and milder distress states; second, to provide interventions for distress states primarily through low-intensity psychosocial interventions provided outside of the formal health care system; and third, to base the descriptions of diagnostic categories on patterns of phenomena observed in general populations rather than those observed in specialized settings. I strongly believe this is a topic always worth discussing.

While self-care is a regular activity that preserves your physical, emotional, and mental well-being, we're checking in this Wednesday.

Managing the Back-To-School Mental Health Rush

Happy Monday! Are you practicing mindfulness this Monday? Are you providing mental nourishment for yourself and those around you? Cheers to a new Monday and a new week! It's an opportunity to start over and set new goals for the week. Many are preparing for the shift as summer vacation comes to an end. As back-to-school nears and some people return to work, the shift to a regular week or normalcy is imminent.

We often question whether we've made good use of our time, asking ourselves, "Where has the time gone?" I know, sometimes we ask these things after the weekend is over. Things to think about when you wind down and return to a busy schedule for yourself and your children.

Back-to-school season can be nerve-wracking even though it's an exciting time. Making an effort to promote mental health during this time of year can greatly improve the experience for parents and children. The Mental Health Coalition states that emotional and cognitive well-being, which is powered by feelings of safety, purpose, and belonging in one's life, is necessary to preserve mental well-being. Going back to school is one of the life transitions that makes it even more significant, even if it is always important.  The back-to-school season frequently leads to stress.

A reported increase in psychiatric appointments, treatment requests, and emotional crises caused by the sudden shift from summer flexibility to high-pressure settings is known as the "mental health rush" of back-to-school. Students must quickly adjust to simultaneous structural, social, and biological changes at this time. Reestablishing daily routines early, keeping lines of communication open, and being mindful of behavioral warning signs of stress are all necessary to manage the back-to-school mental health rush. The Substance Abuse and Mental Health Services Administration (SAMHSA) states that the following are typical indicators of back-to-school stress:

• Physical Concerns: This includes frequent headaches or stomachaches that don't have a medical reason.

• Mood Swings: This includes heightened irritability, angry outbursts, or social disengagement.

• Problems with Sleep and Concentration: This includes difficulty falling asleep, frightening dreams, or mental fog.

Some Useful Advice to Make the Transition Easier:

• Gradual Routines: At least one week before the start of school, reinstate early bedtimes and morning wake-up times.

• Validate Emotions: Reassure kids that feeling anxious is acceptable by having an honest conversation about the impending changes rather than avoiding the topic.

• Balance and Boundaries: Encourage physical activity or offline activities while limiting screen time.

• Seek Support: If stress interferes with day-to-day activities, contact a pediatrician, school counselor, or refer to Mental Health America's guide. For the Suicide & Crisis Lifeline, dial or text 988 if you or a child are experiencing an urgent crisis.

Parents and children can practice daily emotional check-ins, adjust sleep routines, and set goals for the upcoming school year to help ease the worry of the back-to-school transition. Sleep and routine goals, communication goals, coping and stress management goals, and goals that were planned but not achieved during the previous academic year should all be included in these objectives.

Be well!