Our Gloria Dei Mental Health Ministry team of volunteers offers Mental Health Minutes as they work to educate, create awareness and support the mental health of our community. Below are past Mental Health Minutes that we sent in our weekly News from Gloria Dei emails, with the most recent at the top of the list. Learn more about our Mental Health Support and the ministry team. (To receive eNews and other Gloria Dei emails, please email the church office.)
September Mental Health Update National Recovery Month
National Recovery Month is marked nationally every September as a time to promote new treatment and practices to help people recover from substance use orders. It’s also a chance to celebrate a strong and proud recovery community and service providers and others who make recovery possible.
Substance use disorder is a mental disorder that affects a person’s brain and behavior, leading to their inability to control their use of substances such as legal or illegal drugs and alcohol, according to the National Institute of Mental Health. Symptoms can range from moderate to severe, with addiction being the most severe form of substance use disorders.
For many people with substance abuse disorders, successful recovery also means addressing mental health issues, including anxiety, depression, bipolar disorders and attention deficit hyperactivity disorder. The reverse is true too: Researchers have found that about half of people with mental health disorders will also experience a substance use disorder.
The national institute, the federal agency’s lead agency on mental health research, says three possibilities could explain why substance use disorder and other mental disorders may occur together:
· Common risk factors. Both substance use disorder and other mental disorders can run in families, suggesting that certain genes may be a risk factor. Environmental factors, such as stress or trauma, can cause genetic changes that are passed down through generations and may contribute to the development of a mental disorder or a substance use disorder.
· Mental disorders can contribute to substance use disorder. Studies found that people with a mental disorder such as anxiety and depression may use drugs or alcohol as a form of self-medication. However, while these substances may temporarily help with symptoms of mental disorders, they also may make the symptoms worse over time. Also, brain changes in people with mental disorders may enhance the rewarding effects of substances, making it more likely they will continue to use the substance.
· Substance use disorders can contribute to the development of other mental disorders. Substance use may trigger changes in brain structure and function that make a person more likely to develop a mental disorder.
Research has found several behavioral therapies have promise for treating people with co-occurring disorders. Some examples include cognitive behavioral therapy, dialectical behavior therapy and assertive community treatment. Behavioral therapies shown to be effective for children and adolescents include brief strategic family therapy, multidimensional family therapy and multi systemic therapy. Effective medications also exist for treating substance abuse disorder and lessening the symptoms of other mental disorders. More information is available on the National Institute of Mental Health website.
Gloria Dei’s Hope in Recovery and Mental Health ministry’s work to make Gloria Dei a safe place to discuss and learn more about substance use and mental health disorders.
On Sunday, Sept. 25, information will be available near the church library for those who want to learn more about what supports are available for people with substance use disorders and their families.
If you or family members are in need of additional support or assistance, please reach out to Jill Stewart our Parish nurse or one of the pastors.
August Mental Health Update From Mental Health Connect
Life gets very heavy, especially with all the stressors we are faced with day to day. The smallest things, like a simple smile, can make the biggest difference.
“When you smile, your brain releases tiny molecules called neuropeptides to help fight off stress. Then other neurotransmitters like dopamine, serotonin and endorphins come into play too. The endorphins act as a mild pain reliever, whereas the serotonin is an antidepressant. One study even suggests that smiling can help us recover faster from stress and reduce our heart rate. In fact, it might even be worth your while to fake a smile and see where it gets you. There’s been some evidence that forcing a smile can still bring you a boost in your mood and happiness level.
It turns out the benefits of smiling aren’t just limited to yourself — it can also affect those around you too. We’ve already talked about how our brains react when we smile, but we’re also rewarded when we see someone else smile too! The reward center of our brain is activated and it makes us feel a little better. Plus, one Swedish study suggests that we can’t help but react with a smile of our own when we see someone smiling — so it’s an all-out infectious loop of happiness!”
July–988 Suicide & Crisis Lifeline
Beginning July 16, 2022, 988 will become the new three-digit number for the National Suicide Prevention Lifeline. 988 is more than just an easy-to-remember number—it’s a direct connection to compassionate, accessible care and support for anyone experiencing mental health-related distress – whether that is thoughts of suicide, mental health or substance use crisis, or any other kind of emotional distress. People can also dial 988 if they are worried about a loved one who may need crisis support.
The 988-dialing code is just a first step toward strengthening and transforming crisis care in this country. It serves as a universal entry point so that no matter where you live, you can reach a trained crisis counselor who can help. When people call, text, or chat 988, they will be connected to trained counselors that are part of the existing National Suicide Prevention Lifeline network. These trained counselors will listen, understand how their problems are affecting them, provide support, and connect them to resources if necessary.
Source: https://www.samhsa.gov/find-help/988
June is PRIDE Month (June 8, 2022)
Pride Month is a time to honor the LGBTQ+ community – to uplift their voices, celebrate their cultures, and recognize the progress and remaining work in the fight for LGBTQ+ rights. How is Pride relevant to mental health? Inequity harms mental health. While being LGBTQ+ is not a mental health condition or concern, LGBTQ+ individuals experience mental health struggles at higher rates than their straight and cisgender peers. Mental health challenges among the LGBTQ+ community are primarily due to individuals facing stigma, discrimination, and bias in many forms.
LGBTQ+ individuals can be incredibly resilient and thrive in the face of adversity with the help of supportive families, peers, and communities. But the ultimate protective factor in LGBTQ+ mental health is removing these adversities altogether, which we can work to achieve through creating informed and affirming environments. Check this list of resources for families and youth in the LGBTQ+ community and feel free to share it with others.
May is Mental Health Awareness Month
What to do When you Need Help (June 6, 2022)
When living with a mental health condition or facing a mental health concern, it’s common to feel like no one understands what you’re going through. But many people overcome the mental health challenges they face. You aren’t alone – help is out there, and recovery is possible. This resource from Mental Health America offers additional information.
MENTAL HEALTH CONDITIONS CAN BE HARD AND CONFUSING. It’s becoming more and more common to talk about mental health in the open, but there’s still a lot of stigma, or judgment, that people have about mental health conditions. If you’ve seen or heard negativity about the same challenges you deal with, you might internalize those attitudes and feel shame about your experiences. This shame, or self-stigma, makes it difficult to talk about your concerns.
ADMIT TO YOURSELF THAT YOU’RE STRUGGLING. Accepting that you might have a mental health condition can be scary – it suddenly feels so real. But it can also put you on a path to getting the help you deserve. Take a mental health screen at mhascreening.org to get an idea of how severe your symptoms are. Having some language to describe what you’re dealing with is helpful in doing more research and connecting with peers.
TALK TO SOMEONE YOU TRUST. It can be hard to know what to say, but just naming what you’re experiencing is a good start. Friends and family can be key supporters as you start your recovery journey – healing is hard to manage alone, and your loved ones can only support you if they know what’s going on. Talking in person can feel overwhelming – try writing down what you want to say to gather your thoughts or put everything into a letter to give them and talk about it later. If you’re worried that the people closest to you won’t be supportive, try reaching out to other people who seem kind: coworkers, teachers, friends’ parents, or that person you haven’t talked to in a few years but who posts about their mental health on social media. Can’t think of anyone in your life who you are comfortable opening up to? Consider calling a warmline – they are staffed by trained peers who have gone through their own mental health struggles and know what it’s like to need help. You can find a list of available warmlines at mhanational.org/warmlines.
TALK TO A PROFESSIONAL. Finding help can be intimidating. For some people, just the thought of talking to a doctor about your mental health is scary. There might be long wait times or words you don’t understand, and how do you even know where to begin? No matter what, you are deserving of help. Start by reaching out to your primary care doctor. It might feel weird to talk to them about emotional issues, but they can help in many ways. They can ask questions to help you better understand what you’re going through, let you know what kinds of support are out there, and recommend lifestyle changes or medication. They can also help connect you to specialized mental health professionals, like a therapist and psychiatrist. Therapy, medication, and other mental health treatments can be amazing experiences, but for some, the cost just isn’t realistic. If you don’t have insurance, or if your insurance doesn’t cover mental health services, you may not know what to do next.
Options for people without insurance: Ask therapists about their sliding-scale payment options. Get started by visiting mhanational.org/finding-therapy. Look into local colleges or universities for an outpatient psychology program. Do a Google search for “outpatient psychology program” followed by the name of a nearby school, or search for “university hospitals” followed by your town or state if you don’t know of specific colleges. Group therapy generally costs about a third of the price of an individual session – a local community center should be able to guide you to a group that fits your needs. Check out your state’s Department of Behavioral Health website or this directory of peer-run services at cdsdirectory.org. Reach out to local nonprofits or resource centers – locate the MHA affiliate near you at mhanational.org/find-affiliate.
THE TRADITIONAL MENTAL HEALTH CARE SYSTEM DOESN’T MEET EVERYONE’S NEEDS. Most of the western health care industry has taken on the medical model of understanding and treating health conditions – focusing on the diagnosis and management of symptoms. Often, the social, cultural, and historical factors that impact the mental health of communities that have traditionally been marginalized are ignored. Other types of treatment include community care, culturally-based practices, and self-directed care. Learn more about these at mhanational.org/july. You might also want to consider support groups or peer support. These are all valid forms of mental health support – if it works for you, then it works.
Recognizing When You Need Help With Your Mental Health (May 25, 2022)
Think about your physical health. We all have days where we feel a bit sore, have a headache, or are extra tired. That doesn’t necessarily mean you’re sick. You’re sick when something suddenly and significantly changes for the worse or prevents you from functioning properly.
Mental health is similar – the occasional bad day is to be expected, but when things that used to be easy become a lot more difficult, something’s going on. Instead of focusing on physical symptoms, you’ll want to look at your thoughts, feelings, and behaviors.
Mental health is similar – the occasional bad day is to be expected, but when things that used to be easy become a lot more difficult, something’s going on. Instead of focusing on physical symptoms, you’ll want to look at your thoughts, feelings, and behaviors.
WHAT IS A MENTAL HEALTH CONCERN? A mental health concern is anything that causes a person to believe their mental health may be suffering. You don’t need to be diagnosed with a mental health condition to be dealing with a mental health concern.
Common signs of mental health concerns:
- ISOLATION: You used to be really outgoing and positive, but lately, you want to spend most of your time home alone.
- LOSING INTEREST: You aren’t as interested in things you used to like – food, music, hobbies, friends, work/school.
- TROUBLE FOCUSING: You can’t concentrate enough to follow conversations with friends.
- SHORT TEMPER: You’re easily irritated and keep lashing out at people you care about.
Many people struggle with not feeling “sick enough” to seek help early on in their mental health journey. The average delay between symptom onset and treatment is 11 years,¹ meaning a lot of people spend months or years facing mental health challenges before getting a diagnosis. It is never too early to seek treatment – if you want help for your mental health, you deserve to get it.
LEARN ABOUT YOURSELF. It’s hard to know when your mental health is slipping if you aren’t in touch with yourself or paying attention to your usual thoughts, feelings and behaviors:
- Take some time to think about your daily life. How is your typical mood? Energy level? Appetite? Sleep routine? Social life? Physical health? When one or more of these things changes significantly, it could be a sign of an underlying mental health concern.
- Consider tracking your mood and energy to see if you can find any patterns. For instance, if you don’t have a regular sleep schedule, track the hours you spend asleep each night – you might find that waking up earlier makes for happier days than sleeping in.
- Think about other factors that might relate to your mental health. These could be factors like the weather or spending time with certain people. Maybe you’ll realize that rainy days often mean your mood will be a bit lower than usual or that conversations with a certain friend have been draining you lately. Sometimes there’s nothing you can do to change your circumstances – but being aware of your triggers can help you manage your expectations and get ahead of taking care of yourself.
LEARN ABOUT MENTAL HEALTH CONDITIONS. You’ve taken a great first step by learning how to proactively take care of your mental health. But sometimes, mental health conditions sneak up on you. Some people have mental health conditions and don’t realize it – if it’s something you’ve always dealt with, it’s easy to assume that’s just how it is for everyone. Life can be challenging, but every day shouldn’t feel hard or out of your control. If it does, learn more about the symptoms of different mental health conditions to see if something aligns with your experiences.
Maintaining Good Mental Health (May 18, 2022)
Whether you realize it or not, mental health plays a big role in your overall wellbeing. When you’re mentally healthy, you are able to enjoy your life and the people in it, feel good about yourself, keep up good relationships, and deal with stress. It’s normal for your mental health to shift over time – we all face difficult situations in our lives. Creating positive habits is a great way to support your mental health when you’re doing well and helps you build skills to use if you do face symptoms of a mental health condition. This resource from Mental Health America offers additional information.
MAINTAINING GOOD MENTAL HEALTH. Whether you realize it or not, mental health plays a big role in your overall well-being. When you’re mentally healthy, you are able to enjoy your life and the people in it, feel good about yourself, keep up good relationships, and deal with stress. It’s normal for your mental health to shift over time – we all face difficult situations in our lives. Creating positive habits is a great way to support your mental health when you’re doing well and helps you build skills to use if you do face symptoms of a mental health condition.
FOOD CHOICES AND NUTRITION. The quality of food you eat can impact your overall physical and mental health. Your gut is often called “the second brain” and communicates with your actual brain – physically through the vagus nerve and chemically through hormones and neurotransmitters (chemical messengers that carry signals between cells). The bacteria, viruses, and fungi that live in the gut are called the “gut microbiome” – eating nutritious foods is the number one thing you can do to keep your gut microbiome healthy and protect your brain. Learn more at Fitness 4Mind4Body:Diet and Nutrition and Fitness 4Mind4Body: The Gut-Brain Connection.
EXERCISE. Staying active benefits many aspects of health and can prevent physical and mental health symptoms from worsening. Making time for exercise and movement each day improves self-esteem, brain function, and sleep and has been found to lessen social withdrawal and stress. Getting exercise doesn’t have to be intimidating! You don’t have to work out for hours on end – just 15 minutes of intense exercise at a time, ten times a week, will get you the recommended amount of physical activity. Just one hour of exercise per week can help prevent symptoms of depression. Choose activities that are easy to work into your life – walk the dog for an extra 20 minutes or do some floor exercises while you’re watching a movie or your favorite show. Learn more at Fitness 4Mind4Body: Exercise.
SLEEP. Your health heavily depends on how rested you are. Sleep plays a role in your moods, ability to learn and make memories, organ health, immune system, and other bodily functions like appetite, metabolism, and hormone release. It also helps the body re-energize its cells and clear out toxins. 4 Quality of sleep matters, not just how many hours you get. Learn more at Fitness 4Mind4Body: Sleep.
Important nutrients for mental health:
MEGA-3 FATTY ACIDS: essential to brain health and reduce inflammation and risk of heart disease
B-GROUP VITAMINS: help to regulate brain chemicals, immune function, and amino acids (the building blocks of proteins)
VITAMIN D: important for brain function, including mood and critical thinking
STRESS MANAGEMENT. Dealing with stress is a normal part of life – we all experience it during times of too much responsibility, too little sleep, or external worries like money or relationships. In most cases, stress comes and goes fairly quickly, and the body can return to its typical state. However, consistently high stress – because you are unable to relieve your stress or are constantly facing stressful situations (chronic stress) – can negatively impact attention, memory, and how you deal with emotions in the long term. Learn more at Fitness 4Mind4Body: Stress.
IDENTIFY COPING SKILLS. Coping skills are activities or strategies you can use to reduce or tolerate tough feelings. No one thing works for everyone, so it might take a few tries to figure out what helps you. Test out a range of techniques so that you’re prepared for those times when your well-being starts to slip. You may want to keep a running list (on your phone or on paper) of what works for you, like calling a friend or doing an at-home workout. This makes it easier to get started when you’re in a tough mental state. If you’re starting from scratch, MHA has resources that can help. Learn more at Building Your Coping Toolbox and Helpful vs. Harmful: Ways to Manage Emotions.
BUILD A SUPPORT SYSTEM. Having people in your life who you relate to and can lean on goes a long way in improving your mood and general well-being. Humans are social beings, and our brains are wired to seek connection. Having people to support you during times of hardship protects your long-term mental health. Not only can a strong social support system often prevent mental health concerns or symptoms from developing into a diagnosable mental health condition – a strong social support system has also been shown to improve overall outcomes in recovering from a mental health condition.
Find your people:
Connect with people over shared hobbies and interests – it’s less intimidating to make new friends when you already have something in common.
Consider community service or volunteering. Giving back is a great way to feel less alone – you’ll meet new people and likely learn about local events and resources.
Focus on quality relationships – having one person you really trust will serve you better than many surface-level connections.
Learn more at 4Mind4Body: Connections and Recreation.
What Plays a Role in Developing Mental Health Conditions (May 11, 2022)
Most mental health conditions don’t have a single cause – they have many possible causes, called risk factors. The more risk factors you have, the more likely you are to develop a mental health condition in your lifetime. Mental health conditions can develop slowly, or symptoms can start to appear more suddenly after you’ve experienced a stressful event or big change.
RISK FACTORS: Risk factors don’t just affect who will and won’t develop a mental health condition. They also impact the seriousness of symptoms and when those symptoms will show up. There are several risk factors, including:
Social determinants of health (SDOH): SDOH are the conditions in which people live, learn, work, and play that impact their health and quality of life. There are five main categories – financial stability, education access and quality, health care access and quality, neighborhood and living environment, and social and community life. One example of how SDOH affect mental health is poverty. High poverty neighborhoods can cause stress, weaken healthy social connections, and harm the overall mental health of the people who live there, even when controlling for individual poverty.
Trauma: Any experience that was highly stressful, shocking, or dangerous to you can be traumatic. Trauma is different for everyone – what feels normal to someone else might be traumatic to you, and vice versa. A traumatic event can threaten your physical safety (like being in a car accident), or it can be more emotional (like the sudden death of a loved one). Traumatic experiences can be one-time events (like getting in a fight) or ongoing (like bullying or childhood neglect). Situations like loneliness, seeing an accident, natural disasters, poverty, and racism can all cause a trauma response.
Genetics: Your genes are passed down from your parents and ancestors. They act as the blueprint for how your body and brain develop and function. There’s no one gene that decides if you’ll have a mental health condition. Instead, many genes affect the way your brain develops, making you more or less likely to develop a mental health condition later.
Biology and brain chemistry: Some brains are wired differently, have too high or too low levels of certain neurotransmitters, or are damaged after a head injury. Abnormalities in the prefrontal cortex, frontal cortex, and other parts of the brain can also increase your chances of developing a mental health condition.
Habits and lifestyle: It’s important to take care of your body and mind. Things like not getting enough high-quality sleep, regularly unhealthy food choices, lack of exercise, and poor stress management can all play a role in developing a mental health condition. For instance, the occasional night of tossing and turning won’t hurt you long-term, but chronic exhaustion can. Sleep problems like insomnia, consistently poor sleep quality, and frequent nightmares are related to mental health concerns and conditions, including a higher risk for suicidal thoughts and behaviors.²
Substance use: Using drugs or alcohol can trigger a mental health condition by affecting mood, sleep, relationships, and physical health. It can also lead to changes in some of the same brain areas involved in other mental health conditions like depression and schizophrenia.³ It’s common for individuals already struggling with their mental health to turn to substances as a coping mechanism. This substance use can impact the effectiveness of medications and make it harder to recover from a mental health condition. When someone has a mental health condition that overlaps with a substance use disorder, it is either referred to as dual diagnosis or co-occurring disorders.
AM I DESTINED TO HAVE A MENTAL HEALTH CONDITION? It is important to know that experiencing any of these factors doesn’t mean that you’ll definitely develop a mental health condition. You can take steps to reduce your risk factors or increase your protective factors – like building supportive relationships, taking care of your body, and practicing gratitude. Just like any health condition, knowing the risk factors can help you identify and address symptoms early on and plan a course of action to overall health. This resource from Mental Health America offers additional information.
What is a Mental Health Condition? (May 4, 2022)
A mental health condition, or mental illness, refers to a set of symptoms that have been identified by the mental health community. Mental health conditions are described in the Diagnostic and Statistical Manual of Mental Disorders (DSM-V), the International Classification of Diseases (ICD-11), or by people with lived experience. People with mental health conditions deal with changes in emotions, thinking, and/or behavior. For some, this means extreme and unexpected changes in mood – like feeling much more sad or worried than usual. For others, it means not thinking clearly, pulling away from friends and activities you used to enjoy, or hearing voices that others do not. No matter what kind of mental health condition someone is facing, it’s always possible to recover.
IS POOR MENTAL HEALTH THE SAME THING AS HAVING A MENTAL HEALTH CONDITION? No. We all have tough days and weeks and struggling with your mental health doesn’t automatically mean you have a mental health condition. To be diagnosed, the changes in your thinking and emotions must be seriously hurting your ability to do the things you want to do; and sticking around longer than they should – weeks or months, depending on the condition.
WHO NEEDS TO LOOK AFTER THEIR MENTAL HEALTH? Everyone! Mental health is important for all of us. Taking care of yourself is critical to prevent your mental health from worsening – factors like nutrition and gut health, stress, sleep, relationships, trauma, and more can contribute to poor mental health. If your mental health is in a good spot, it is a great time to practice coping skills – ways to help you deal with hard feelings – so that you’re better able to handle tough times when they happen.
TERMS TO KNOW:
SYMPTOMS: physical or mental features that indicate the potential existence of a concern, condition, or diagnosis
LIVED EXPERIENCE: first-hand, personal experience dealing with a mental health or substance use challenge
STRESS: a feeling of emotional or physical tension in response to being overwhelmed or unable to cope with mental or emotional pressure
TRAUMA: an emotional response to a disturbing, scary, or shocking experience that overwhelms an individual’s ability to cope
COPING SKILLS: a strategy to help you deal with difficult situations and lessen unpleasant emotions, thoughts, or behaviors
MENTAL HEALTH SCREEN: an evaluation of your mental health and wellbeing through scientifically validated assessment tools You can have times of poor mental health without having a diagnosable condition – just like you can be generally physically unhealthy without having a particular illness.
WHO NEEDS TO LOOK AFTER THEIR MENTAL HEALTH? Everyone! Mental health is important for all of us. Taking care of yourself is critical to prevent your mental health from worsening – factors like nutrition and gut health, stress, sleep, relationships, trauma, and more can contribute to poor mental health. If your mental health is in a good spot, it is a great time to practice coping skills – ways to help you deal with hard feelings – so that you’re better able to handle tough times when they happen.
FAST FACTS:
21% OF ALL U.S. ADULTS LIVE WITH A MENTAL HEALTH CONDITION.¹
THE PREVALENCE OF MENTAL HEALTH CONDITIONS IS HIGHEST AMONG ADULTS REPORTING TWO OR MORE RACES (35.8%).²
46% OF AMERICANS WILL MEET THE CRITERIA FOR A DIAGNOSABLE MENTAL HEALTH CONDITION AT SOMETIME IN THEIR LIFE.³
IF YOU’RE CONCERNED ABOUT YOUR MENTAL HEALTH OR JUST WANT TO CHECK IN WITH YOURSELF, TAKE A SCREEN AT MHASCREENING.ORG., or talk with Gloria Dei’s Parish Nurse Jill Stewart or one of the pastors. This resource from Mental Health America offers additional information.
Mental Health Awareness Month (April 27, 2022)
May is Mental Health Awareness month, and during the month, the Gloria Dei Mental Health ministry team will distribute information about how you can help as an individual or how Gloria Dei as an organization can help, plus mental health tools and resources. Read the latest Mental Health Minutes (above) for more information.
Mental health is becoming more common in mainstream conversation, and it can be an overwhelming topic if you are just starting to explore it. Addressing mental health symptoms early is critically important for overall health.
About half of Americans will meet the criteria for a diagnosable mental health condition sometime in their life, with symptoms starting by age 24 for most people.
The average delay between symptom onset and treatment is 11 years, meaning many people spend months or years facing mental health challenges before getting a diagnosis. It is never too early to seek treatment for your mental health. Intervening effectively during initial stages can save lives and is critically important for people living with mental health conditions.
The COVID-19 pandemic has had a profound impact on the mental health of all ages. Now, more than ever, it is critical to reduce the stigma around mental health conditions, because that stigma often prevent individuals from seeking help. This resource from Mental Health America offers additional information.
Nap Time
Because recent conversations indicate that many of us are at our emotional limit and feel as if we are about to fall apart, Drew gave permission for us to share his Facebook message, which is below.
Remember Nap Time.
Remember we didn’t always have Instant Gratification, Instant Access to Meetings, Instant Need for Production.
Remember playgrounds and laying in the grass and naming the clouds.
Remember snack time and fighting over the fancy cup to drink your juice out of.
If your employer doesn’t cultivate an atmosphere of rest and honoring of the human spirit, ask why.
Why can’t you take an extra 15 minutes?
Why can’t you leave early to go your child’s concert?
Why can’t you come in a little later?
Keep asking why.
Listen to their answers.
The pressure to keep going at the pace we’ve been taught to go is literally crushing us.
Anti-rest is white supremacy.
We owe all our gratitude for the lessons and practices around rest to BIPOC leaders and communities.
So go rest.
It is an all ages practice.
We need you to survive.
Message by Drew Stever, son of Gloria Dei members Frank and Cheryl Stever, who was baptized, confirmed and ordained at Gloria Dei. He currently serves as Lead Pastor at Hope Lutheran Church in Hollywood, CA. Submitted by Cheryl Stever, Gloria Dei Mental Health Ministry Team Member.
Caring for Children and Adolescents in Times of Societal Stress
If you were unable to join the Nov. 14 Sunday Forum with School Psychologist Jennifer Birkbine, you can view the recorded session and her PowerPoint presentation (shared with her permission). She shared information regarding the mental health of our children and adolescents during this time of societal stress.
Message by Penny Langguth Thorkildson, Gloria Dei Mental Health Ministry Team Member.
Faith and Mental Health: Being Made Whole
On Thursday, Nov. 4, 7 p.m., we invite you to attend in person or online, as St. Philip the Deacon Lutheran Church in Plymouth hosts a wonderfully down-to-earth and insightful slate of world-renowned speakers each year. The November speaker is Vicki Elliott, executive director of Mental Health Connect in Minneapolis. Find more information about Vicki and her mental health journey. Join the online presentation on Nov. 4. (St. Philip the Deacon Lutheran Church is at 17205 Cty. Rd. 6, Plymouth.)
Message by Penny Langguth Thorkildson, Gloria Dei Mental Health Ministry Team Member.
Mental Illness Awareness Week – Oct. 3-9, 2021
According to the National Alliance on Mental Illness (NAMI), National Mental Illness Awareness Week is marked by community education efforts in all 50 states to raise awareness that mental illnesses are treatable medical conditions, and that there is help and hope for children and adults with mental illnesses and their families.
NAMI continues to offer information regarding mental health, mental illnesses, classes, as well as additional opportunities for participation. Click here to see a list of NAMI’s events planned for the entire week.
Message by Penny Langguth Thorkildson, Gloria Dei Mental Health Ministry Team Member.
Suicide Awareness and Prevention
If you, or someone you know is in crisis, call 1-800-273-8255 or text “MN” to 741741.
September 5-11 is Suicide Prevention week, and September 10 is International Suicide Prevention Day. NAMI reports that every year, 21 million people know of someone who dies from suicide. When so many people are affected, it is natural to want to know how to help. Here are a couple of ways to start:
First, learn about mental health. Make It OK, NAMI, Mental Health Minnesota, and the National Institute of Mental Health are good sources of factual, current information. Don’t hesitate to contact health care providers about concerns, whether the cause may be in the body, the brain or a situation. You can find health care, including crisis mental health help, by calling 211.
Second, be ready to act. Learn “QPR” for a mental health crisis. Like CPR, QPR must be followed by professional care as soon as possible.
The three steps of QPR are:
Q – Question: if you are worried that someone might be suicidal, ask them about it. Describe what you see that worries you (“I’m worried about you. I see . Are you thinking about hurting yourself?”) Be sensitive but ask direct questions, even though it may be awkward. You won’t make someone suicidal by asking. Your question shows that it’s ok to talk and that you care. Offer support and listen.
P – Persuade: persuade the person to seek care. If they have a suicide plan, don’t leave them alone. If it is safe to do so, remove/secure potentially hazardous items.
R – Refer: Get professional help. Ramsey and Hennepin Counties have walk-in mental health crisis centers (no appointment needed). You can also call the mobile crisis team, take the person to the hospital or call 911.
It is important to remember that no one is responsible for another person’s actions, and people in crisis are not acting out of a healthy frame of mind. Family and friends of a person in crisis will need support just like in any other health crisis. If suicide is completed, those left behind will need comfort and counseling to help them get through their loss. It is OK to talk about this too.
The resources that offer help to people in crisis can also help friends and family members.
Message by Jill Stewart, Gloria Dei Parish Nurse.
Create and Use your Calming Safe Word
As worldwide dramas and traumas seemingly encircle us all, we are encouraged to establish an internal sense of calm in order to guard our physical and mental well-being. This is true for children, adolescents and adults.
This article recommends that we each establish a “safe word” that will ease our anxiety through cue-controlled relaxation. It may take a bit of practice, but this very well may be a technique that we all can use at a moment’s notice. Might this be a good family project?
The classical conditioning of Pavlov’s dogs can be adapted for our very own cue-controlled relaxation!
Message by Penny Langguth Thorkildson, Gloria Dei Mental Health Ministry Team Member.
Children & Youth: Back to School
As we anticipate and plan for heading back to school, there may be some children and youth who are anxious and apprehensive for a variety of reasons. This insightful Cleveland Clinic article may help guide our thinking and help us to be more aware of how our children and youth are coping as this transition day approaches.
Message by Karen Lansing, Gloria Dei Mental Health Ministry Team Member.
June is PRIDE Month
We know that mental health concerns are present in all communities. During June, we highlight those concerns that particularly impact members of our LGBTQ+ community. One resource created to provide guidance and support is the Roadmap to LGBTQ+ Mental Health from The Mental Health Coalition.
From this site:
“Sexual identity and gender identity are core parts of who we are. While there is no one-size-fits all, there are some shared experiences that often go along with being part of the lesbian, gay, bisexual, transgender, gender nonconforming, queer, questioning+ (LGBTQ+) community. Since mental health touches all aspects of life, it also overlaps with gender and sexual identity. Whether you identify as LGBTQ+ yourself or love someone who does, read our Roadmap to LGBTQ+ Mental Health to learn more.”
Message by Penny Langguth Thorkildson, Gloria Dei Mental Health Ministry Team Member.
June is PRIDE Month
Let’s celebrate and be aware that our LGBTQ+ community may find a need to reach out for mental health support and services. Below are some resources for families and youth that may be beneficial.
Reclaim provides individual and family counseling for youth ages 13-25. To schedule appointment, call 612-235-6743
The Trevor Project is a national crisis line and counseling for LGBTQ youth
24-hour crisis line: (866) 488-7386
Text “Trevor” to (202) 304-1200 or chat online.
PFLAG is for parents and families looking for a supportive group. Please contact PFLAG to locate a chapter near you
Outfront MN provides a crisis support line, legal referrals, and free and confidential crisis counseling and advocacy services. Call 800-800-0350.
Rainbow Health works for equitable health care access and outcomes for people who experience injustice at the intersection of health status and identity.
The Naming Project is a Christian ministry serving youth of all sexual and gender identities.
Message by Karen Lansing, Gloria Dei Mental Health Ministry Team Member.
May 2021: Mental Health Awareness Month
Mental Health Awareness Month is a time to work on de-stigmatizing mental illness and reducing/eliminating shame for those who suffer from mental illness, so that they can feel empowered to get the treatment they need. Click below to view the previous pre-worship slides prepared by the Mental Health Ministry team.
May 2 pre-worship slides with resources
May 9 pre-worship slides with resources
May 23 pre-worship slides with resources
May 30 pre-worship slides with resources
Self-Compassion
Self-care and self-compassion don’t come easily to many of us but are vital to resilience—the capacity to recover quickly from difficulties. That was a key point of Rev. Sarah Ciavarri’s talk recently during May’s Mental Health Month as part of the Monday Night Mental Health Speaker Series, sponsored by Bethlehem Lutheran and Joan of Arc churches in Minneapolis.
Ciavarri likens resilience to a rubber band, able to regain its shape after being stretched. Other components of resilience include:
Self awareness, understanding things that trigger us, make us anxious or “stories that live in powerful ways within us.”
Mindfulness, a bridge to greater self-awareness as we become better observers of our emotions.
Meaning and purpose, doing things with our time that we find of value, “living out the call God gives us.”
Life-giving relationships in which we feel heard and seen.
With self-compassion, we give ourselves the same kindness and care we would give to a good friend. Many of us weren’t raised with the tools of self-compassion, she said, but we can grow toward it with simple exercises to calm and love ourselves. Among these:
– Think of a term of affection you may have been given as a child, such as honey, dear, lovebug. Attach that term to a kind statement to yourself, such as, “_____, you are a blessing, you are loved, you are safe.”
– Give yourself a soothing touch, such as cupping your face, folding your hands or touching your fingers lightly together.
– Put your hands on your belly and take a good, deep breath.
– Give yourself a loving squeeze.
– Hum or sing to yourself.
For more resources on self-compassion, Ciavarri recommends the work of researcher Kristin Neff, featured at https://self-compassion.org/. Ciavarri’s own website is at http://www.sarahciavarri.com.
The Monday Night Mental Health Speaker Series continues on Zoom with a talk on “Resiliency, Self Compassion and Self Care in the Community” at 6:30 p.m. Monday, June 14.
The series is affiliated with Mental Health Connect, a collaborative of faith communities that provides for free community-based resources, support and education to improve access to mental health services and to connect individuals and families with the services they need. Call or text 612-312-3377 for help.
Message by Patrice Vick, Gloria Dei Mental Health Ministry Team Member.
We Each Must Take Responsibility
Mental health and wellbeing are essential for everyone. As we monitor our own wellbeing, each of us can play a role in promoting good mental health by reaching out virtually to a friend, a family member, a loved one, or a neighbor. Many of us shy away from this still-too-stigmatized topic and avoid “upsetting the apple cart” by broaching the subject of mental health.
A Ramsey County website offers multiple tools to help us. One particular link suggests possible questions that may be used for a quick check-in, as well as for ongoing conversations:
A few quick check-in things to keep in mind:
– Spend as much time as you want on each question.
– Stay engaged with follow-up questions.
– Keep things judgment-free.
– You don’t have to be an expert; you just have to listen.
– Stay in touch after, and don’t be afraid to connect them to resources.
Questions:
1. How are you feeling today, really? Physically and mentally.
2. What’s taking up most of your headspace right now?
3. What/When was your last full meal, and have you been drinking enough water?
4. How have you been sleeping?
5. What have you been doing for exercise?
6. What did you do today that made you feel good?
7. What’s something you can do today that would be good for you?
8. What’s something you’re looking forward to in the next few days?
9. What’s something we can do together this week, even if we’re apart?
10. What are you grateful for right now?
These questions are also great self-help reminders. Take a proactive role in promoting mental health and wellbeing for all.
Message by Donna Anderson, Gloria Dei Mental Health Ministry Team Member.
Moods, Thinking and Memory
It’s common to have problems occasionally with moods, thinking, and memory. Most of the time, forgetfulness and irritability are temporary. Stress, sleep problems, significant life events or medication side effects could be responsible; these can be corrected and will improve with time. These issues, however, can also signal more serious conditions. It’s important to seek medical care when they persist or worsen. Depression, anxiety, psychosis, mood disorders, substance use or early-onset dementias can look like changes in emotions, memory, thinking and functioning. Even though they can look similar, the treatments are different so it can be hard to know what will help without a diagnosis. Early intervention is always best. When there are concerns about memory, mood or confusion, contact your health care provider.
Message by Parish Nurse Jill Stewart, Gloria Dei Mental Health Ministry Team Member and Hope in Recovery Team Member.
Mental Health Awareness Month Background
An organization called Mental Health America (MHA) started Mental Health Awareness Month in 1949. This excerpt is from the MHA website:
“Since 1949, Mental Health America and our affiliates across the country have observed May is Mental Health Month by reaching out to millions of people through the media, local events, and screenings. We invite other organizations to join us in spreading the word that mental health is something everyone should care about by using the May is Mental Health Month toolkit materials and conducting awareness activities.
“The COVID-19 pandemic has had a profound impact on the mental health of people of all ages. Now, more than ever, it is critical to reduce the stigma around mental health struggles, because that stigma often prevents individuals from seeking help.
“In 2021, we will continue with our theme of Tools 2 Thrive, providing practical tools that everyone can use to improve their mental health and increase their resiliency regardless of their personal situation.
“Our toolkit includes sample materials for communications and social media as well as printable handouts on the following topics:
– Adapting after trauma and stress
– Dealing with anger and frustration
– Getting out of thinking traps
– Processing big changes
– Taking time for yourself
– Radical acceptance”
March 9, 2021: Resources from Year of Grief and Loss Forum
Rabbi Lynn Liberman and Tara Burns, both with Jewish Family Services, presented “Healing from a Year of Grief and Loss” during our Sunday Forum on March 7, 2021. Below are links to resources they shared.
February 24, 2021: Handouts and Follow-up to Mindfulness Forum
Mariann Johnson of the UMN Bakken Center for Spirituality and Healing was our presenter for “An Exploration of Mindful Movement and Meditation” on Feb. 21, 2021. She did an exceptional job of explaining mindfulness, instructing a mindful movement session of seated yoga, and guiding us through a mindful meditation. Her presentation was wonderfully succinct, compassionate, and was guided with allowances for our participants’ levels of understanding. You can access the promised handouts below:
November 4, 2020: Schizophrenia
Schizophrenia is a mental illness that affects 1% of the US population. It is characterized by the presence of hallucinations, delusional beliefs, apathy and disorganized thinking. Symptoms typically start in late adolescence or early adulthood and oftentimes leads to hospitalization. The duration is usually lifelong.
Fortunately, there are effective treatment options. Medications, individual therapy, supported employment and mental health case management can help individuals with schizophrenia thrive in their respective communities.
For more information on schizophrenia, please visit the NAMI (National Alliance on Mental Illness) website. NAMI is a consumer advocacy group.
Message by Alexander Stegeman, DO, Psychiatrist, Gloria Dei Mental Health Ministry Team Member.
October 28, 2020: Bipolar Affective Disorder
Bipolar Affective Disorder (BPAD) is a mental health condition characterized by mood swings called manic episodes and depressive episodes. Manic episodes are periods of time (at least one week in duration) where a person does not sleep, feels on top of the world, talks rapidly and nonsensically, has high energy and usually feels elated. Depressive episodes are periods of time (at least two weeks in duration) of depressed mood, changes in sleep, appetite and energy level, as well as tearfulness and thoughts of suicide. In between manic and depressive episodes, a person experiences normal moods.
Almost 3% of the US population is diagnosed with BPAD, with 25 being the average age of onset. BPAD usually lasts for a person’s lifetime and requires treatment. Fortunately, there are effective treatment options including medications, therapy, and additional professional supports.
NAMI (National Alliance on Mental Illness), a consumer advocacy group, has more information about BPAD.
Message by Alexander Stegeman, DO, Psychiatrist, Gloria Dei Mental Health Ministry Team Member.
October 21, 2020: Mental Illness and Stigma
Mental health disorders are common: One in five US adults experienced a mental illness in 2018, according to NAMI. Mental illnesses comprise a diverse group of health conditions that affect people of all ages, have many causes, vary in severity and are usually treatable. And yet, people often feel ashamed and therefore avoid talking about these everyday medical conditions in the same way we would chat about high blood pressure or diabetes.
Fortunately, many organizations are working to reduce the stigma that has been experienced by persons with mental illness. For more information on how to talk about mental illness, information on mental illness in general, and stigma, we encourage you to visit the Make It Okay organization website.
Message by Alexander Stegeman, DO, Psychiatrist, Gloria Dei Mental Health Ministry Team Member.
September 23, 2020: Fear
Yesterday, Rosh Hashanah began at sundown, and Ruth Bader Ginsberg died. When I heard the latter news, I felt a wave of fear, as if hope for a better future had just died.
Then, by Zoom, Michele, Sue, and I watched the first Rosh Hashanah service from Temple Israel in Minneapolis, Michele’s congregation (and mine by marriage, it turns out). This morning we watched the morning service, during which the rabbi preached on fear.
It turns out that in Biblical Hebrew, the words for fear are “pachad” (pah-kahd) and “yirah” (year-ah). They have very different meanings. “Pachad” is bad fear, the kind of fear that poisons us, leaves us feeling defeated and hopeless. It’s the kind of fear that generates apathy, depression, and especially anger. It’s the kind of fear that we’re told to feel about immigrants coming to our border, about peaceful protesters who want racial justice and an end to police brutality, or if you’re a white suburban woman (that is, apparently, a “housewife,” if such a job description still applies) you should feel about Cory Booker and the African Americans coming to your suburb and building housing “projects.”
It’s fear that poisons us and makes us hate.
“Yirah,” on the other hand, is empowering fear. It’s the kind of fear I felt as I went away to college for the first time–anxious about the experience and how I’d adjust, but excited, full of a sense of possibility, of new bridges to cross, new people and ideas to encounter. It’s the fear an entrepreneur feels at the start of her new business, scared of failing, but full of the empowered sense of making a contribution to the world. It’s the kind of fear that we feel when standing on sacred ground: more awe than anxiety.
The rabbi advised us to make careful discriminations, and the example he chose was this: When we are told to feel “pachad,” poisonous fear leading to hate and anger toward others, disregard the message. Know that the messenger wants the worst for us.
But if we are told to feel awe and respect and righteous anxiety about the possibilities we face, and urged toward the courage (yes, courageous fear) to embrace them, follow that. “Yirah” emboldens, it en-courages, it places us in the presence of life’s possibilities. This is the “fear of God” that the Hebrew Bible invites us to feel–not “pachad,” fearing God’s wrath and punishment, but “yirah,” awe in the presence of possibility and courage to move forward toward life.
Message by Bill Percy, psychologist and author; his personal reflections on the research of Rabbi Simeon Glaser at Temple Israel in Minneapolis; shared with his permission.
June 24, 2020: Despair
It feels like forever, but we are only a few months into a pandemic that may last a year or more. I am beginning to hear about “deaths of despair” due to COVID-19. This term was coined about 10 years ago to describe preventable deaths from substance abuse and suicide fueled by the opioid epidemic. In 2018, 158,000 Americans were estimated to have died from despair (NBC News, April 15, 2020). This number doesn’t include chronic physical and mental health conditions caused or complicated by despair.
Thankfully, we can treat despair and sometimes even prevent it. Studies* show that weekly religious participation, strong social connections and a sense of purpose can protect against despair, heal it, improve health outcomes and create joy.
Help is available if you or someone you know is having a hard time.
– In a crisis, call the National Suicide Prevention Lifeline 1-800-273-8255, or text MN to 741741 for help any time.
– Contact First Call For Help for free, confidential help with health care, COVID-19 testing information, housing, transportation and more, 24/7. Dial 211, visit the website or text your zip code to 898-211.
Here are some ways to provide support:
– Self-care is important; you can’t pour from an empty cup. Do your best to follow a regular sleep schedule, eat healthy foods, exercise and stay hydrated. If you have a health condition, keep your medical appointments and follow your plan.
– Faith practices are restorative. Participate in worship and learning opportunities. Read scripture and daily devotions. Meditate or do yoga. Take a few minutes to sit and breathe quietly. Pray.
– Appreciate beauty, music, and art. Look for ways that God is creating good. Spend time outside in nature.
– Build and nurture connections. Call, text, email or send cards to keep in touch. Join a small group or committee. Look through your photos.
– Help others. Collect food, clothing and household goods for donation. Sew masks. Help neighbors with yard work or tend the Gloria Dei Garden for Francis Basket. Be an advocate.
– Do something fun. Enjoy jokes, comics, comedies or funny video clips.
– Take a break from social media or the news if it makes you feel worse.
– Contact the church office to reach a pastor, the parish nurse or the Gloria Dei Mental Health Ministry for information and nonemergency support.
*Medpage Today: Health care providers who regularly attend worship services have a lower risk of dying from drug or alcohol abuse, overdose, or suicide, collectively referred to as “deaths of despair” (JAMA Psychiatry 2020; DOI:10.1001/jamapsychiatry2020.0175)
Message by Jill Stewart, Gloria Dei Parish Nurse.
June 17, 2020: Nurturing Trust in Tumultuous Times
Matthew 10:19-20 from June 14, 2020, Gospel reading
When they hand you over, do not worry about how you are to speak or what you are to say; for what you are to say will be given to you at that time; for it is not you who speak, but the Spirit of your Father speaking through you.
I take prescribed medication for generalized anxiety disorder and depression; I believe that this medication has supported me through the last few weeks. In the midst of the COVID-19 pandemic and my sadness, fear and soul-searching following the killing of George Floyd, life goes on with other challenges.
Medication improves my mood and lessens my anxiety, but I also need to take action: deep belly breaths, long walks, and reaching out to others and to God. Like this verse from Matthew, the Third Step of Alcoholics Anonymous (“Made a decision to turn our will and lives over to the care of God as we understand Him”) reminds me to trust. It’s my favorite of AA’s 12 steps because it relieves me of the need to fix every problem, to anticipate fully what the future will bring and to be prepared for every possibility. Instead, I can pray to discern God’s will and, especially in times of stress, rely on God to show me simply the next right thing to do today.
That may mean deepening my commitment to volunteer for social justice or making a donation. It often is simple things like calling a friend, tackling a household chore, taking time with a pet or being in nature.
On Sunday, Pastor Bradley acknowledged that we live in “extraordinary times.” That calls for extraordinary attention to our own mental health and the mental health of those around us.
Message by Patrice Vick, Gloria Dei Mental Health Ministry Team Member and Hope in Recovery Team Member.
June 10, 2020: We are grieving
We are grieving. In these concurrent pandemics of violence and COVID-19, we have lost much; grief is the normal response to loss.
Many of our losses are emotional, physical, social and financial:
– We have emotionally lost our assumptions of peace and security.
– We have physically lost lives of loved ones and our assurances of good health.
– We have socially lost our direct contact with family and friends, coworkers and schoolmates.
– We have financially lost jobs and income.
Our bodies and minds will react to these losses. Psychologically we may experience anger, guilt, anxiety, sadness and despair. Physiologically we may experience changes in appetite, disrupted sleep patterns and illness. This is grief.
We encourage you to treat yourself with the same compassion and care that you would share with a grieving friend. Talk with a trusted loved one or professional, confide in a friend, demonstrate kindness to a stranger, read an uplifting book or article, write your story so far.
Pray for our future – as individuals, families, congregations, communities, states, nations and our world.
Message by the Gloria Dei Mental Health Ministry Team.
June 3, 2020: Anxiety
We all experience anxiety. During this uncertain time, our anxiety may become increasingly overwhelming – both emotionally and physically. We encourage you to monitor yourself and others for feelings of tension and dread, and for fatigue and stomach problems. Many of us find relief in prayerful thanksgiving, and by practicing acts of joyful kindness, mindfulness exercises and meditation. Sit still; concentrate only on your breath, breathe in for a count of four and out for a count of eight. To find additional skills to help with anxiety, read this more detailed Mental Health Minute.
Message by Alexander Stegeman, DO, Psychiatrist, Gloria Dei Mental Health Ministry Team Member.
May 27, 2020: Dialing down restrictions
In this ever-changing reality of the COVID-19 pandemic and our shelter-in-place orders, many of us may find ourselves transitioning back to work – either remotely or to the actual workplace. Others may be encouraged to step out into the public square more often. These transitions are sure to be accompanied by an anxious mood for many, especially with renewed concerns about exposure to the coronavirus and the grim economic difficulties we are facing.
Transitions of all sorts lead to feelings of nervousness. This heightened sense of anxiety is our body’s way to try to be mentally ready for the unexpected and novel situations ahead. For some, it is a mild case of “butterflies” in their stomach; at its worst, it can be debilitating panic attacks or a constant state of dread. If you are experiencing the latter, talk to your doctor or contact a mental health professional for assistance. Treatment is available; treatment is effective.
As you find yourself facing a transition back into public spaces, make it a priority to take care of yourself. Transition thoughtfully; think ahead and be prepared. Please recognize you are not alone in this experience and that the nervousness, dread and panic will ease as you grow accustomed to the changes you have successfully weathered.
Message by Alexander Stegeman, DO, Psychiatrist, Gloria Dei Mental Health Ministry Team Member.
May 20, 2020: Sleep
Do you find yourself staying up late? Sleeping in? Without the structure of work, school, etc., you may find your sleep schedule has shifted. Anxious thoughts may keep you up at night, or you may want to hide under your blanket all day. Sleep is a necessary biological function, that is crucial for brain health and important for optimum functioning during the day.
Be sure to check in with your primary care provider if you are experiencing issues with sleep: your sleep disturbances may be the symptom of a medical condition. Your primary care provider may recommend further testing or treatment options, such as over-the-counter remedies, prescribed medications, or referral to a sleep specialist. These links (Google, iOS) are to a phone-based app that could be helpful at getting your sleep schedule back on track and feeling rested.
Message by Alexander Stegeman, DO, Psychiatrist, Gloria Dei Mental Health Ministry Team Member.
May 13, 2020: The blues or depression
Many of us are experiencing a heightened emotional response to the COVID-19 pandemic and the shelter-in-place order. This stressful situation is leading to nervousness, anxiety, sadness, crying, anger, depression, grief and other emotional states. For the most part, this is normal and to be expected in these trying times. Sometimes, however, our emotional state starts to take a turn for the worse and interferes with our ability to function, our relationships and/or our hygiene.
A Major Depressive Episode is when the depressed mood lasts throughout most days for over two weeks and is accompanied by five or more of the following symptoms: change in sleep habits, change in appetite, impaired concentration, loss of interest, feelings of guilt, feeling like your brain is functioning slowly and/or thoughts of suicide.
Fortunately, you are not in this alone. Many treatment options are out there. Strong evidence points to the benefits of exercise, talk therapy, over-the-counter supplements, mindfulness-based stress reduction and medications. Talk to your primary care doctor to further explore options. If you experience thoughts of suicide, call the National Suicide Prevention Lifeline at 800-273-8255.
For many people, depression leads to not wanting to do things or feeling like you can’t do things. This inactivity worsens the depression, which in turn makes it harder to do things and results in a vicious cycle. Cognitive Behavioral Therapy addresses this directly with the recommendation to keep a structured day, filled with both productive and pleasurable activities. Eventually, maintaining this activity structure may help to pick up your mood.
Message by Alexander Stegeman, DO, Psychiatrist, Gloria Dei Mental Health Ministry Team Member.
May 6, 2020: Reaching out
May is Mental Health Awareness Month: a time to acknowledge that mental illnesses are medical illnesses, that great treatments/ prevention strategies exist, and that there is hope for recovery from symptoms. As we continue to look for strategies to assist us in moving through this pandemic while maintaining physical, emotional and psychological health, we are reminded to reach out to others in our circles – our family, friends, acquaintances, neighbors, colleagues, classmates, fellow parishioners and community members. Since we are reaching out virtually, our circles can be extended far and wide.
This Star Tribune article by Kevyn Burger, a Minneapolis-based freelance broadcaster and writer, appeared in the April 30, 2020, paper. We encourage you to pay special attention to the “Acknowledge Uncertainty” section near the end of the article.
April 29, 2020: Mindfulness
Mindfulness meditation has been a practice across cultures for centuries. It has more recently been adapted and studied for many different health conditions, and championed by Jon Kabat-Zinn, who defines mindfulness as: “Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.”
Mindfulness can be practiced daily, in brief intervals, and can help reduce stress, depression and anxiety. You do not have to devote hours to the practice. Any time you can become aware of the present moment, instead of worrying about the future or ruminating on the past, can bring you peace of mind. Mindfulness can be done sitting still, standing or while moving. While there are many apps, book and videos available about mindfulness, we want to direct you to two sources for free educational information on mindfulness, as well as links to audio files of guided meditation (at end of article).
At a well-received Gloria Dei Sunday Forum, we learned about and practiced mindfulness under the guidance of Robert Reed from the University of Minnesota Center for Spirituality & Healing. Participants encouraged our Mental Health Ministry team to develop this training into a full-fledged course, which became cost prohibitive. We encourage you to begin or continue your mindfulness exploration with the online resources below.
– University of Minnesota Center for Spirituality & Healing free webinars.
– University of Wisconsin-Madison Integrative Medicine Clinic free guided meditation audio files.
Message by Alexander Stegeman, DO, Psychiatrist, Gloria Dei Mental Health Ministry Team Member.
April 22, 2020: Alcohol use during pandemic
For some of us, this COVID-19 pandemic has been very difficult. We lack the social mores of work, school, and/or church. Everything we hear in the news may lead to an increase in stress, anxiety and depression. For some, it is the boredom of social isolation that is most difficult. Whatever the reason, some of us will turn to alcohol to cope.
Maybe you’ve had a slip or a relapse, or maybe you notice you’re consuming more alcohol, and this concerns you as it impacts your ability to function. Please know, you are not alone. The good news is that there is help. The Substance Abuse and Mental Health Services Administration (SAMHSA) offers this general information sheet with facts about alcohol and a screening tool. SAMHSA also offers a guide on how to talk to a loved one you are concerned about. Local Alcoholics Anonymous (AA) meetings and other treatment options are going virtual, along with the rest of the world. You may choose to use this site to search for a meeting; specify that you are looking for virtual meetings.
We are all in this together, and we want to make sure everyone can make it safely through.
Message by Alexander Stegeman, DO, Psychiatrist, Gloria Dei Mental Health Ministry Team Member.
April 15, 2020: For our Youth—Pandemic (adults, please read and share)
I am sure the COVID-19 pandemic of 2020 has been difficult for you. I would guess it has been hard to be away from your friends and school. I’m sorry about all the things you are missing because of the shelter-in-place order and social distancing. I can only assume that some of you are very stressed out; maybe your parents are not working, or you know someone who is sick with COVID-19. You will probably remember this year for the rest of your life. I hope you remember this as just a short period of time that you passed through, but likely you will remember it because of the people and things you’ve lost. For some of you, living through the COVID-19 pandemic has not been difficult, and that is okay, too.
My guess is that by now you are getting into a daily rhythm and routine; this has probably been hard without the structure of school, sports, and other activities. I encourage you to, as best you can, stick to a daily schedule. Make sure you take time for yourself: eat meals, take baths or showers, brush your teeth. Make sure to do your schoolwork. Just as important is making sure you connect to your friends and family. And have some fun. I challenge you to be creative in how you have fun. For example, if you like to go a park, try to imagine how you can “bring” your favorite park activity back home to your backyard.
If you find it is hard to sleep at night or if you have trouble focusing on schoolwork because you’re worried about the COVID-19 pandemic, or if you have an upset stomach or a jittery feeling in your body, this could be anxiety. Talk to your parents or an adult you trust. There is a lot you can do on your own to make this feeling less strong, but if it persists it may help to talk to a therapist.
One way I help myself feel calm is by looking at pictures of mini lop rabbits on Google. When I do this, I can’t help but smile and I feel more at ease. You can try this, too; find something that makes you smile.
Message by Alexander Stegeman, DO, Psychiatrist, Gloria Dei Mental Health Ministry Team Member.
April 2, 2020: Pandemic
In this time of “shelter-in-place” and “social distancing,” it may seem like much is out of our control as we are forced to halt our routines. Whether we like it or not, many changes have been forced upon us because of the Covid-19 pandemic. Focusing on what is out of our control can lead to a worsening of anxiety, depression and dread. One option is to instead concentrate on what we have the power to change. As Viktor Frankl notes in Man’s Search For Meaning: “… [E]verything can be taken from a man but one thing: the last of human freedoms – to choose one’s attitude in any given set of circumstances, to choose one’s own way.” What does this look like in the Age of a Pandemic? Make a schedule for yourself in the absence of the externally provided structures of church, work or school. Include nurturing things like exercise and connection to others however you can. Choose to take a break from your focus on news related to COVID-19. Let go of COVID-19 for at least a moment and hold onto something that gives you joy, hope and peace. As you change your focus, you may find that anxiety, depression and dread lessen, a sign that you exercised that last of human freedoms.
Message by Alexander Stegeman, DO, Psychiatrist, Gloria Dei Mental Health Ministry Team Member.