Mental Health Awareness

The month of May has been established in America as the time of year dedicated to raising awareness for those living with mental or behavioral health issues. Mental Health Awareness Month is intended to impress the importance of mental health and wellness, and to celebrate recovery from mental disease. (However, it is not the only time we can bring awareness during the year - October 10th is World Mental Health Awareness Day.)

Disclaimer: I am not a mental health professional, and this article is not providing health care, medical or therapy services, nor am I attempting to diagnose, treat, prevent or cure any physical, mental or emotional issue, disease, or condition. This is not intended to be a substitute for the professional medical advice, diagnosis, or treatment and you should seek the advice of a Medical Provider and/or Mental Health Provider regarding any questions or concerns you have about your own specific health.

During the month of May, I shared a series of resources and information with my team, to better support those who prefer not to call attention to themselves or could benefit from improved awareness. I came across so many resources, studies and information, and I am simply going to be sharing that information and resources or my own experience. In addition to awareness, my goal was to do my part to reduce the stigma, by sharing education about mental illness. My goal was to help reduce the stigma around mental health so that can be openly discussed both in and out of the workplace. Not to be cheesy, but knowledge is power. This knowledge will better prepare not only my team but hopefully other colleagues for conversations about mental illness.

Why is Mental Health Awareness important?

More than ever, our society is talking about mental health and wellness. COVID-19 has dramatically changed how America (dare I say, even the world,) regards mental illness or mental health. Healthy work environments and employee resources to support physical and mental health are becoming a priority in the workplace - not to mention in our personal lives. This is different from previous generations. It is estimated that 85% of those who experience mental health issues in the workplace remain undiagnosed or untreated. This places even more importance on awareness of these conditions, so you can better support your friends, family members, or colleagues.

The Substance Abuse and Mental Health Services Administration (SAMHSA) defines Any Mental Illness (AMI) as "having a diagnosable mental, behavioral, or emotional disorder, other than a developmental or substance use disorder. AMI includes persons experiencing such diseases that may cause changes in emotions, thinking, or behavior that may cause problems completing basic functions." AMI refers to a wide range of diseases or conditions that can affect mood, thinking, or behavior.

A few examples of these conditions include depression, anxiety disorders, schizophrenia, eating disorders, or addictive behaviors. These conditions can also range from mild, moderate, and high mental illness. More than 43 million Americans have a mental illness (with varying severity). If you experience mental illness, you are not alone.

• Nearly 1 in 5 adults in the United States experience some form of mental illness every year.
• 4.91% of Americans experience Severe Mental Illness. (That is equivalent to nearly 50 million Americans.)
• 50% of employees overall - and 60% of Millennial employees - reported having had a mental health episode. Only 30% of those employees reached out to their employer for support.
• 61% of workers said their productivity was affected by mental health.
• 37% of workers said their work environment contributed to their symptoms.

Given that your time spent at work is a large portion of how you spend your time, this is not insignificant. Keeping those statistics and core values in mind, it might be helpful to know that disconnecting from work is necessary for your brain to function at its highest potential.

Since this is a professional networking platform, I am definitely gearing my content for the appropriate audience, however, this is a larger concern than simply how it affects your work day or career.

Prevention of Mental Health Issues

Let's talk about (all) options for prevention. The alternative to a corrective routine would be symptoms of stress, physically and mentally. Stress is a response our body uses to protect ourselves, but coincidentally, a large contributor to many mental health concerns is (you guessed it): stress. It is recommended to reduce levels of stress before it might get to an extreme level.

We already touched on potential mood, thinking, or behavioral symptoms of mental illness, but you may be asking "what does stress feel like?" If you don't already experience any of those symptoms, you should feel very fortunate. Here are some possible physical symptoms: aches and pains, feeling like your heart is racing or you are suddenly trying to catch your breath, exhaustion or insomnia, headaches, dizziness, jaw clenching, stomach pain or digestive problems, or even a frequency of getting sick (meaning a poor immune system). When stress becomes overwhelming and prolonged, the risks for mental health problems and medical problems increase.

Following a healthy routine is a good way to prevent stress or mental illness.

A habit is a choice, and a healthy habit is a healthy choice.

(Work) Life Balance

You are more than your job. We are all human at the end of the day, and a workplace that recognizes and respects this within their workforce is one way to try to seek work-life balance. By not disconnecting from work, it is more likely you could experience higher levels of emotional and psychological stress. In an effort to appear dedicated to our companies or jobs, we often over-commit ourselves and remain constantly available. Checking your email or messages outside of work might not seem like that big a deal at the moment, but it adds up each and every time.

A 2018 report in the Academy of Management journal found that the expectation to be available during non-work hours is detrimental to your health and well-being and the health and well-being of your family.

Unsurprisingly, researchers found those who were unable to disconnect from work experienced higher levels of fatigue and burnout. When you remain in 'work mode,' work winds up draining all of your energy. The Mayo Clinic has a very helpful article on how to recognize and understand burnout. Burnout is a form of exhaustion. It's a result of excessive and prolonged emotional, physical, and mental stress.

Ensuring that you have time for yourself is key. If you don't already have the inclination to do so, you should consider, setting boundaries with your employer. This can decrease stress, improve relationships, and even manage emotional health - it can even increase the quality of your work (so, doing this is also in your employer's best interests!). There are greater benefits to setting these boundaries than wearing yourself down. It is difficult to set aside time, but it is entirely possible.

Here are some suggestions on how to unplug after work:

• Don’t check work emails between 5 p.m. and 9 a.m. Have a cutoff time in the evening, or for a certain day of the week (like workdays), or simply a couple of hours in the early morning to remain “offline”. Pro-tip: Get a conventional watch so you don’t have to look at your phone first thing in the morning.
• Remove work communication apps from personal devices. Some companies actually enforce this with their security measures. Pro-tip: Schedule your emails for the following business day.
• Discuss your workload with your manager. If the company’s current goals and objectives feel unreasonable, review other responsibilities or deadlines that will also impact your bandwidth. Pro-tip: Your responsibilities both at home and at work impact your capacity.

I've heard a running joke in the Bay Area, which is essential that work-life balance does not exist, or that it is never 'balanced' - which is a very disheartening (insert air quotes) joke. Even still, it is actually possible to achieve the highly coveted work-life balance as a working professional. By creating healthy habits that work best for you, you will be able to work them into your daily routine and improve your mindset and resilience at the same time.

Get Enough Sleep

Another recommendation that is supported by science is: getting a decent night’s rest. It sounds cliche, but it is time-tested and a clinically proven practice to be effective in preventing the symptoms related to anxiety and depression. If you don't allow yourself to get enough rest at night, you can easily become irritable, and your physical health can deteriorate, along with your mental well-being. Chronic sleep disruptions can incite negative thinking and emotional vulnerability.

Sleep is so important because it allows your body to rest and your mind to reset. Getting 8 hours of sleep is generally recommended, but the amount of sleep one needs varies on lifestyle, age, and other variables. For more on how much sleep you personally may need, this article from WebMD is insightful.

"Chronic sleep problems affect 50% to 80% of patients in a typical psychiatric practice, compared with 10% to 18% of adults within the general U.S. population" according to Harvard Medical School.

There are other factors that can disturb your sleep and affect your mental health:

• Do not eat a large late meal, or after a certain hour. Doing so can keep your metabolism going or disrupt your REM sleep.
• Turn off electronics thirty minutes before bedtime. A 2018 British study tied social media use to decreased, disrupted, and delayed sleep, which is related to depression, cognitive state, and poor academic performance. Even on dim or night shift modes, the screen can still stimulate your brain. Pro-tip: Watch TV in a room other than your bedroom.
• Get enough magnesium. This nutrient helps the body relax, reduces stress, and helps you sleep longer. A deficit can cause insomnia. Pro-tip: There are several types of magnesium, so make sure it is magnesium glycinate.

Socialize and Maintain Relationships

Human beings are not meant to survive in solitude. We are social beings, with emotional needs for relationships and connections to others. This is especially evident after the pandemic after so many people attempted to endure in isolation. Even the most introverted among may crave social interactions.

However, the perpetually introverted may ask: "does being social bring me any actual health benefits?" In short, yes. Research has shown that by interacting with others, we are actually training our brains. Memory formation and memory recall are improved through social contact, which may help to protect the brain from neurodegenerative diseases. Psychologist Susan Pinker states that “direct person-to-person contact triggers parts of our nervous system that releases neurotransmitters” that help regulate responses to stress and anxiety. The result of these social interactions is that “dopamine is [also] generated, which gives us a little high and it kills pain, it’s like a naturally produced morphine.”

A study published last year also found that maintaining close friendships later in life could also contribute to the prevention of mental decline. The study found that individuals aged 80 or above appear to have one thing in common that maintains their mental agility: close friendships.

Reaching out is not a mark of weakness, but taking the first step may not be easy. If you don’t feel that you don't have anyone to confide in, there are ways to make new friendships or grow your support network - even other resources if you are feeling you would like a fresh perspective. It may seem straightforward, but here are some suggestions if you are not sure where to start:

• Reach out to acquaintances. Take the initiative to be the one to break the ice.
• Get out from behind your TV or computer screen. Don’t forego your real-world relationships for the sake of virtual ones.
• Join networking, social, or special interest groups. Meetups or other hobby-focused communities are excellent for meeting people with a common interest.

Practice Mindfulness

Being mindful plays a large role in improving one's overall mental state. It is a technique that can help you learn how to be fully present and engaged within the moment - without judging anything. It can help deal with any difficult thoughts, negative feelings, or psychological states. Research also shows that this practice gives you an open and accepting attitude, to handle difficult or challenging situations.

Psychologists and mental health therapists recommend mindfulness to help recover from stressful events, or even potentially head off depression, addiction or anxiety. It has been shown to be effective with health conditions like hypertension, chronic pain, and heart failure, improving concentration or calmness.

There are several different practices or methods you can practice to be mindful, but here are the common recommendations I was able to compile:

• Start when it's easy. By starting with the pleasant moments, you'll be ready to deal with the more difficult moments.
• Breathe intentionally. Breathing is an important mindfulness practice because it is something we always do out of necessity. Taking three or four deep breaths is a way to bring our awareness to the present moment.
• Ground yourself. Sit down and notice how the chair feels under your body, or your feet flat on the floor.
• Notice the small things. Your mind may wander, possibly within a few seconds, and that's okay. Just bring your attention back to what you are doing or where you are. (It may be easier to do this within your existing daily routines.)

For more techniques or even a good introductory video, check out this YouTube video or this site.

To the novice, those actions may sound very similar to meditation (which also has proven health benefits). In fact, there is a meditative practice called “mindfulness meditation,” which can help teach you how to live and act with mindfulness in your everyday life.

Get Outdoors

Research indicates that even a minimal amount of exercise can make a large impact on one's mental and physical health. Regular exercise can have a profoundly positive impact on depression and anxiety. Getting movement can relieve stress or improve your mood, (by releasing endorphins to your brain). These endorphins can even improve your memory, or help you sleep better.

People who exercise regularly usually feel more energetic throughout the day and may also feel more relaxed and positive.

Any exercise is better than none, but experts recommend adults should be active most days, aiming for a total of 2.5-5 hours of moderate physical activity, or 1.25-2.5 hours of vigorous physical activity per week.

When your body is healthy, your mind is often healthy. Spending time outdoors reduces your symptoms of anxiety and depression. Spending time in a green environment can improve mood and self-esteem. Exposure to natural light stimulates the natural production of vitamin d and serotonin, both of which play important roles in boosting moods. A recent study out of Cornell University found just 10 minutes each day outdoor “improved mood, focus and physiological markers like blood pressure and heart rate”.

Another advantage of getting exposure to daylight, even if it's overcast, will help to suppress melatonin production. Melatonin is the hormone your body produces in response to darkness, which helps regulates your circadian rhythms. This means falling asleep when you need to - instead of in the middle of your work day.

Exposure to a natural, green, outdoor space appears to increase parasympathetic nervous activity. This relaxes or reverses the effects of stress. The result is a feeling of calmness, and could even result in a lower heart rate and blood pressure. Without enough exposure to nature, you might be hindered from being as productive, creative, focused, and resilient as you might be if you gave yourself time off or more time outdoors.

Beyond just going for a walk, taking vacation time can also help you prevent burnout. The U.S. Travel Association found that the amount of nature experiences offered in a country is linked to the life satisfaction of its residents. Countries like Finland, Costa Rica, New Zealand, and Canada experience the most life satisfaction. (The U.S. Travel Association states more than 50% of Americans do not use all their vacation days.)

For those like me, who work a desk job for 8+ hours a day, this article was exceedingly helpful in understanding the physical toll a sedentary lifestyle can take - and how to work to undo it. The article outlines 16 studies, which spanned 13 years, and compiled data from over 1 million people.

Listen with Music

A 2020 study found that 57% of Americans listen to music to manage stressful situations. This was compared to 40% who find exercise helpful and 33% who use video games to unwind, which I found very interesting. (Video games have been a pretty common practice in my world since I can remember, as a way to de-stress, or as a coping mechanism.)

However, an article published by Stanford indicated that listening to music reduces stress or even pain. It also discusses scientifically proven songs that can truly calm your nervous system and your mind. This (Spotify) playlist includes most of those songs, which is great for listening at work.

"… the song [ 'Weightless' by Macaroni Union,] is so effective at reducing stress, Dr Lewis told the newspaper, that he “would advise against driving while listening to the song because it could be dangerous”."

'Weightless' by Macaroni Union received the highest relaxation score in the study, nearly 11 points higher than any of the other relaxation tracks, and even had a 6% increase over the relaxing effects of a massage.

Music has all kinds of implications and in my opinion, untapped potential for managing our emotions and health. A quick internet search on the positive impacts of music on the human brain will result in several articles, but the ones I found especially interesting were: memory and learning as a musician, and keeping your brain young.

Practice Kind Self-Talk

Self-talk refers to the little voice in your head which can either tell you all wonderful things such as how amazingly accomplished you are, or it can constantly magnify all the terrible things you think about yourself. Being able to receive kind feedback is often times much harder than taking criticism. However, practicing self-compassion can calm your heart rate and take you out of fight-or-flight mode. It also helps you move forward from setbacks to achieve your goals and improve your relationships, without second-guessing whether they are achievable or pipe-dreams. It can put these goals into perspective and motivate you to achieve bigger or more suited goals from your accomplishments.

It is important to practice self-empathy - practicing orienting, grounding, and centering that can allow you to become more emotionally resilient. It is impossible to put our emotions to the side during work, but regulating them and being mindful of how they can get in the way of our effectiveness, communication, and even reputation if they're not handled effectively.

• Remember that you deserve kindness. No argument, no discussion needed.
• Use the "friend test". Would you say that to someone you care about? If the answer is "no", think about how you would support someone in the same situation.
• Set realistic expectations. Do you come up with ambitious to-do lists? Know what to let go of, understand that it’s OK to let some things slide or ask for help.
• Celebrate small accomplishments. Every little step in the right direction is worth taking a moment to tell yourself that you are doing great. One of my favorite quotes is: “progress, not perfection.”
• Try positive affirmations. Make them targeted for the area (or goal) you want to focus on - and then write it everywhere! Set reminders, and set phone backgrounds with your current affirmation. Saying it in the mirror (or out loud) may feel silly, but is also tested and proven to be effective.

Forcing yourself to think positively all the time is definitely not the answer, but practicing recognition of your successes as well as the opportunities for improvement will lead to a balanced and kinder approach with yourself. This article argues the “always stay positive” mindset, and how that is actually damaging.

Understanding Happiness

Believe it or not, happiness can be learned. During the pandemic, I took a course from Yale, on the Science of Wellbeing. (The course is free, and I highly recommend it.)

Three of the main takeaways from that course were how to integrate what psychologists have learned about making our lives better as a regular habit and to teach how to overcome stress and unhappiness. Of course, also how "to live a better life." The course can be applied to our professional world, even if the course is designed for Yale students. Dr. Laurie Santos, who conducted the original class at Yale, recommends taking a test at the beginning of the course to establish a baseline for your own happiness, then check-in at the end to see your progress or if your mindset has shifted. Here is the free test, if you don't wish to actually take the whole course (although you do have to create an account).

What's Next?

These tips conclude the series I shared with my team. As I mentioned, I am not an expert by any means. I am just a person trying to practice everything I shared with you. We are all figuring out this crazy, messy world, but we can all help one another along the way.

By discussing our mental health, and sharing suggestions and practices with others we can help further reduce the stigma around mental illnesses. If you don't quite have an information overload yet, here is one last article I will share, from American Hospital Association, which outlines how to have open and positive conversations with non-stigmatizing language around Mental Illness.

Of course, this is not a comprehensive article. There is a lot of information about Mental Health and Mental Illnesses, as well as a broadening of options to address your well-being. The National Alliance on Mental Illness (NAMI) offers resources by state, and finding free resources is possible. SAMHSA has a National Hotline, and other great resources from that link.

My main suggestion would be to find what works for you - then carry those practices beyond Mental Health Awareness Month or a day for World Mental Health Awareness. Keep your wellness in mind, and advocate for others to do the same.

I would love to hear from my network about what works for you or any other resources. I have a quick 5-question survey that is completely anonymous, which would help me better understand whether this was helpful for anyone else.

Thank you for reading!