Winning over Crisis

Mental Health in USA

The Substance Abuse and Mental Health Services Administration (SAMHSA) is the agency within the U.S. Department of Health and Human Services that leads public health efforts to advance the behavioral health of the nation.National Mental Health Services Survey (N-MHSS) is an annual survey designed to collect statistical information on the services and characteristics of all known mental health treatment facilities across USA. In every other year, beginning in 2014, the survey also collects statistical information on the numbers and demographic characteristics of persons served in these treatment facilities as of a specified survey reference date.

Mental illness recovery in terms medication and therapy involves cost. Many of Amercans avoid it becasue of the costs involved out of pocket. As per AmericanProgress, in 2016, about 11.8 million Americans were not able to get Mental Health Services, out of which nearly 38 percent could not afford because of the cost involved.

Below are the Visualizations for the data collected between March 26, 2018 through November 30, 2018 which shows the percentage affected and percentage who really took some form of treatment.

Understood.. What next?

Everyone wants to live a healthy life free from any mental stress and other diseases but in this fast-moving world, unhealthy food, sedentary life, long working hours and less social life have affected many of the people with depression, anxiety and mental issues. This can be a big problem for our existence if it is not addressed properly.

As per Department of Health UK,Mental wellbeing includes factors such as individuals’ ability to develop their potential, work productively and creatively, build strong and positive relationships with others and contribute to their community. It is impractical for someone to feel good all of the time. Experiences of painful emotions such as failure, disappointment and grief are part of normal life. However, mental wellbeing is reduced when these emotions are very frequent, long lasting or very intense and interfere with a person’s ability to function in their daily life.

Tips to help you feel better

While medication in the form of antidepressants or anti-anxiety drugs is available for treating mental illness and improving mental health, there are other things we can do to promote healthy living complementary to medication. Here are some simple ways which you can implement in your life to make it much more fulfilling and free from mental problems thus elevating your mental and physical wellbeing.

Eating Healthy Diet

Eating right foods impacts positively on our mental health. Healthy diet can improve cognitive function and reduce symptoms of  mental illness.

Parletta, N. et al. (2012) on their study found that a Mediterranean-style diet (a diet high in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish, and unsaturated fats such as olive oil.) supplemented with fish oil led to a reduction in depression among the groups. Below are some foods good for mental well-being

• Fruits and vegetables
• Whole grains
• Cereals
• Beans and pulses
• Nuts and seeds
• Olive oil
• Fish oil

As per American Journal of Psychiatry, People who consume in whole foods such as fruits, vegetables, nuts, whole grains, legumes, fish and unsaturated fats (like olive oil) are up to 35% less likely to develop depression than people who eat less of these foods. As per Jacka FN, et al, young people with the healthiest diets are about half as likely to have depression compared to those who consume foods of high carbs and sugar.

Physical Activity

Another important aspect of our mental well-being is involving physical activity. Studies say regular Physical activity has a strong correlation to better mental well-being.

Physical activity can vary in terms of light, moderate and heavy workouts. Below are some of the Physical activities which have proven effects on the mental health of individuals.

• Walking
• Running
• Cycling
• Playing Sports
• Swimming
• Martial Arts
• Kickboxing
• Simple Exercises like Stretching
• Gardening
• Dancing
• Housework

Sleep

Sleep is important for the body to take rest and cease its function for a short duration. Without inadequate sleep, our mind and body will not be able to operate at their full potential.  Sleep provides down time to the brain to energize itself from continuous processing.

With busy lives in the world now our average sleep quota is tremendously getting reduced. Sleep-deprivation has become a common problem nowadays.

Serotonin is an hormone produced by the brain that affects sleep. Serotonin deficiency are very likely to cause mental health problems like depression and anxiety. Levels of serotonin are highest in the brain when we are awake and active, and the brain produces more serotonin when it is lighter outside.

The necessary hours of sleep varies from person to person. Generally, for an average adult, Doctors recommended 7-8 hours of sleep. Children between 6 to 12 years of age 9-12 hours sleep is a must for their higher cognitive function. Researchers from the University of Warwick have found that depression, anxiety, and compulsive behaviour in children may be possible because of improper sleep pattern.

Yoga

Yoga has been in recent times popular maintaining physical health and mental health. stress-reduction techniques have been studied as possible treatments for depression and anxiety. One national survey estimated, for example, that about 7.5% of U.S. adults had tried yoga at least once, and that nearly 4% practiced yoga in the previous year.

Yoga classes can vary from gentle and accommodating to strenuous and challenging; the choice of style tends to be based on physical ability and personal preference. Hatha yoga, the most common type of yoga practiced in the United States, combines three elements: physical poses, called asanas; controlled breathing practiced in conjunction with asanas; and a short period of deep relaxation or meditation.

Yoga develops awareness in the thought process and makes mind to remain calm and composed in both unfavorable and favorable situations.

Meditation

Meditation, particularly mindful meditation, teaches those who practice it to focus on the present moment, breath by breath.

Meditation has been in practice for a long time. It was not popular across the world. Nowadays people are seeing the benefit of doing meditation because of a fast-paced stressful life. People are showing interest in winding down their mind and relax their body to get refreshed. Even a daily meditation of 15 mins have proven to calm down mental stress. According to Psychology today, meditation can help individuals sleep better, cope with some symptoms associated with mental disorders like depression and anxiety, reduce some of the psychological difficulties associated with chronic pain, and even improve some cognitive and behavioural functions.

Social Connection and asking support

 Research has shown that social support wards off the effects of stress on depression, anxiety and other health problems. Social connectedness can be understood as ‘a subjective psychological bond that people feel in relation to individuals and groups of others’ (Haslam C. et al, 2015). Loneliness and socially disconnectedness are one of the main reasons for Depression.

 As social beings, humans need valuable connections. It brings a sense of support and comfort to us and eliminates loneliness that can lead to mental health issues. According to Mental Health America, over 71% of people turn to their friends and family in time of stress. If sufficient support and guidance is not available with family/friends, it is always better to take counselling from a trained therapist to cope up.

Benefits of social connection

• Better emotional balance
• Sharing thoughts and Ideas which can inspire.
• Higher self esteem
• Bringing Empathy
• Less anxiety and depression
• Increased longevity of life