- Behavioral HealthGeneral Page Tier 3BlogSometimes life gets you down. You may, for example, have trouble at work, paying bills, meeting social obligations or maintaining relationships with friends and family. While experiencing life’s twists and turns, we can all feel blue from time to time. However, if you’ve been feeling overwhelmed for a longer stretch of time, it’s important to find support. Left untreated, depression can negatively impact your health. However, learning more about mental health disorders — including understanding how to recognize their risk factors and symptoms — can go a long way toward helping you find proper care and getting back to living your best life. Body, Mind and Spirit Work Together to Help You Feel Your Best The Greeks were right: A sound mind is a sound body. Mental and physical health are inseparable and equally important to your overall health. When it comes to your mental health, there’s a lot involved, including how your body functions (your biology), how you think (your psychology) and what you do (your habits). Stress can affect everything from how your white blood cells respond to viral infections and cancer to how your wounds will heal. Long-term depression can increase your risk for chronic conditions like diabetes, heart disease and stroke, weaken your immune system, interfere with your sleep and even wreck your diet. Only when your body, mind and spirit are working at their best, can you truly enjoy life. Understanding Mental Disorders Mental disorders are serious conditions that make it even more challenging to cope with the stresses of daily living; affecting your thinking, feelings, moods and behaviors, relationships with others and your ability to function from day to day. Know the Types There are many types of behavioral health disorders, including: Mood disorders Eating disorders Panic Anxiety disorders Stress disorders Psychotic disorders Substance use disorders Recognize the Risk Factors Although there’s no single cause for behavioral health disorders, risk factors include: Chronic stress Traumatic experiences Chemical imbalances in the brain Family history Feelings of loneliness or isolation Alcohol or drug use Know When You Need Help About one in four people have mental health issues that affect their everyday activities. Unfortunately, about 75 percent of them don’t get the help they need. Changes in your behavior or outlook can signal that it’s time to get help from others. If you have trouble managing your symptoms, or they won’t go away, it may be time to talk to a professional. In addition to feeling overwhelmed, withdrawn or disconnected, symptoms may include: Chronic anxiety Constant sadness Excessive anger Extreme mood swings Inability to manage problems or daily activities Nervousness New or increased substance use Thoughts of suicide or harming others You should never feel embarrassed about needing help to feel your best. Just like for any other healthcare concern, you need a healthcare professional to address your mental health. Getting the help you need, sooner rather than later, can help you to get on the path to recovery. How to Find Mental Health Help Your primary care doctor can help you find mental health services. You can also get help, including a mental health evaluation, therapy and medication management, from Luminis Health. Before you meet with a mental health professional, it can help to write down a list of questions to ask. Here are a few examples to get you started: Do you have experience caring for others in my situation? How do you treat my condition? How long can I expect treatment to last? What do you charge? Do you take insurance? You may also want to write down a list of the results you want from treatment. Sharing these with your behavioral health specialist can steer you both in the right direction toward meeting your mental health goals. Call 988 for Immediate Help If you (or a loved one) are in crisis or thinking about hurting yourself, the National Suicide and Crisis Prevention Lifeline offers immediate help 24 hours a day, 7 days a week in the United States. This is a national network of local crisis centers providing free, confidential emotional support to people in suicidal crisis or emotional distress. Make Your Mental Health Your Priority Getting help for behavioral health disorders starts with you. Self-help can be an important first step to your improvement or recovery, and it begins with self-awareness. Once you take the first steps to identify that you’re having trouble in your daily life, you’re on your way to better overall health.
- Weight LossGeneral Page Tier 3BlogIf you are considering weight loss surgery (also called bariatric surgery) you may have heard of a gastric bypass or a sleeve gastrectomy, which are the most common bariatric procedures. Gastric bypasses have been performed for over 50 years. Today, it is usually a minimally invasive procedure with laparoscopic and robotic surgery. Let’s compare the two options of weight loss surgery. The gastric bypass divides the stomach, creating a small pouch. The larger piece of the stomach no longer stores or digests food, however it does still create digestive juices that are pushed downstream to meet up with the food you eat. The small intestine is also divided and connected to the newly created small stomach pouch. This helps with weight loss because the stomach is now much smaller, which means you are able to hold less food and ingest fewer calories. Also, a portion of the small bowel does not see food anymore, which results in decreased absorption. In comparison, the sleeve gastrectomy removes about 80% of the stomach using surgical staplers. As with the gastric bypass, it helps with weight loss because the smaller stomach holds less food. Also, the 80 percent of the stomach that is removed produces most of the body’s ghrelin or “hunger hormone.” Removing the hormone decreases the hunger sensation and increases fullness. Surgery is the most effective treatment for type 2 diabetes. 80 percent of people who receive gastric bypass experience a remission of diabetes. For those who have the sleeve gastrectomy, remission is seen in over 60 percent of patients. Both procedures involve reshaping the stomach to hold less food and both work for weight loss. If you are considering weight loss surgery, the best way to understand which option is right for you is to meet with a bariatric surgeon. Please visit our website to request an appointment or sign up for a free webinar with one of our surgeons. This article was originally featured in the Enquirer-Gazette. Authors Jilian Nicholas, DO, is a bariatric surgeon at Luminis Health Doctors Community Medical Center.
- Behavioral HealthGeneral Page Tier 3BlogFeeling down? Anxious? A little “off?” You’re not alone. The first year of the COVID-19 pandemic caused a 25% increase in anxiety and depression around the world, according to the World Health Organization (WHO). Now, as the threat of airborne illness remains, everyone — from seniors to teens — are feeling the effects. Isolation, stress, and worry about our families and loved ones can take a toll on our physical and mental health. But knowing what resources are available and where you can access them can make a big difference. Whether you’re looking for talk therapy, a support group or any other kind of mental health care, these options can help you decide what you need and where to find it. Counseling and psychotherapy Bad days are normal. But when feelings of anxiety, burn out, or “the blues” become constant, the help of a doctor may help you feel better. Counseling or psychotherapy (also known as “talk therapy”) is one of the most widely used treatments for mental health. A mental health professional will meet with you — either one-on-one or in a group setting — to discuss how you’re feeling and ways to make it better. Talk therapy can be a valuable resource for anyone experiencing: A long-term mental health condition Anxiety Depression Interpersonal issues Life challenges Talking to a licensed mental health professional may be a good place to start if your symptoms are causing distress or affecting your daily functioning. Or, if you’re seeking help for trauma or a mental illness. Your doctor may be able to refer you to a specialist. Or you can search your provider directory for the counselor who is right for you. You may also be able to access mental health care for low- or no cost through a local community center, church or hospital. Substance abuse prevention or treatment programs If you or someone you love is struggling with addiction, don’t wait to get help. Reaching out right now could save a life. Out-patient therapy, support groups and stays at in-patient facilities assist individuals managing substance dependence. The Substance Abuse and Mental Health Services Administration (SAMHSA) offers resources to help people begin their recovery journeys. Use this anonymous treatment services locator to find services and facilities. The SAMHSA National Helpline, available 24/7 at 1-800-662-HELP (4357), can connect you to even more treatment options, referrals and information. Mental health crisis The World Health Organization defines “mental health” as a state of being in which an individual can work, thrive, cope with life stressors and recognize their own value. During a mental health crisis, coping becomes extremely difficult. Here are some signs that you or someone else might be experiencing a mental health crisis: Extreme mood swings Dissociation Hallucinations Paranoia Poor hygiene Self-harm or self-injury Self-imposed isolation Severe agitation Significant despair Feelings of helplessness Hopelessness If you suspect that someone is in crisis, call the SAMHSA National Helpline anytime at 1-800-662-HELP (4357), or dial 988. You can also visit a walk-in urgent care center or emergency room (ER) for immediate care. In case of emergency When a mental health crisis escalates, it can become an emergency. And a mental health emergency is a life-threatening situation. During this kind of emergency, a person may threaten to harm themselves or someone else. They may appear disoriented or “out of touch” with reality. Dangerous activities and out-of-control behavior may be signs of an emergency. If you or your loved one is in danger or threatening to hurt themselves or someone else, call 9-1-1. That way, you or your loved one can get the help you need right away. Learn more about Luminis Health’s behavioral health services. We offer comprehensive care across outpatient therapy and medication management, substance use programs, inpatient treatment and partial hospitalization. Authors Maria Winters is Licensed Clinical Professional Counselor for Luminis Health.
- Behavioral HealthGeneral Page Tier 3BlogMany of us developed less-than-healthy habits in 2020. And even though last year is now in our rearview (whew!), we’ve likely brought some stress and anxiety into the new year that we’d like to leave behind. A great way to welcome 2021 is with a commitment to wellness and making choices that lead you toward a healthy and fulfilling life. Sound overwhelming? It doesn’t have to be. Remember, even small steps move you forward. Make mindfulness your first step Practicing mindfulness is a great start to boosting wellness. But what is mindfulness? Think of it as being aware of what you’re sensing and feeling in the present moment, without passing judgment. Because mindfulness is about paying attention to experiences with curiosity and openness, it offers an objective way to notice habits and determine which ones you want to change and maintain. Studies link mindfulness to a host of benefits, reducing: Anxiety Depression High blood pressure (hypertension) Insomnia Pain Stress You can practice mindfulness in everyday life using these tips: Meditate Mindfulness and meditation are often used interchangeably. Meditation is actually a formal way to practice mindfulness. Meditation trains your mind to focus on a single task and stay aware of the present moment. Meditation doesn’t require special equipment or in-depth training. It’s simple, but not necessarily easy, thanks to the 6,000 thoughts that researchers estimate vie for your attention every day. But carving out as little as five minutes a day to practice will train your mind to focus. Try this simple approach: Take a seat – a chair, on the floor, at your desk – wherever you’re comfortable. With eyes closed or gazing downward, focus on one specific thing. Make it simple – a phrase, your hands resting on your legs, your breath coming in your nose and out your mouth, or how your belly rises and falls as you breathe. Notice when your mind wanders (because it will, repeatedly). When it does, make no judgment about your thoughts, let them go and return to your focus. That’s it. Eat slowly and make it the good stuff Be mindful about what and how you eat. Nourish yourself with fresh, whole foods, locally sourced when possible. Go for colorful fruits and vegetables packed with nutrients. Sit down for each meal, putting your fork down after every bite. Savor the smell, taste and texture of your food and take a moment to appreciate the effort that went into making it. Give single tasks your full attention Multitasking feels like a necessity to keep up in a busy world. Catching up on email while you’re on a Zoom call. Folding laundry while drilling your daughter on spelling words. Scrolling through Facebook during dinner. You may feel like you’re accomplishing more by combining tasks, but research reveals we lose the ability to focus as we multitask. Dividing attention between multiple tasks actually reduces productivity. Practice mindfulness throughout the day, giving your full awareness to one task at a time, even everyday tasks like brushing your teeth, making the bed and driving home from work. Listen Give people and conversations the courtesy of your full attention and you’ll both benefit. Who doesn’t like knowing they’re heard? Mindfulness impacts how you interact. Eye contact, nodding, smiling and asking questions signal your focus is on them. Mindfulness helps build relationships, an important component of wellness. Pay attention to your environment Sprinkle mindful moments throughout the day and take in your surroundings, wherever you are. Think about the warmth of the sun on your arm. Feel the chill of the early morning air as it hits your nostrils. Listen to your heels hit the wooden floor as you walk down the hallway. Every mindful moment is time for your body to relax. Practice gratitude Take the opportunity to say “thanks” when you can. Notice what you’re really grateful for and how that gratitude feels. Make a practice of beginning or ending (or both!) each day by writing down five things you’re thankful for. Research shows that feeling and expressing gratitude not only boosts your physical and mental health, but it also strengthens relationships, too. Mindfulness puts you in control Mindfulness takes back control from thoughts that we too often let run the show: Those that lead us to worry about things we can’t control. Like most habits that are good for us, mindfulness reaps more benefits the more you practice it. Whether you incorporate the practice throughout your day or take a five-minute break to focus on your breath, you’ll find yourself in better control of emotions and less reactive to stressful situations. Author Cindy Radovic, MA, BSN-BC, is clinical director of Emergency and Inpatient Mental Health Services at Luminis Health Anne Arundel Medical Center.
- Behavioral HealthGeneral Page Tier 3BlogWhen the COVID-19 virus emerged in early 2020, we never imagined we’d be living in a masked, socially distanced world almost a year later. The changes to our lives — working and schooling from home, unemployment, limited contact with family and friends — have been challenging. Today, breakthrough vaccines offer hope for a return to “normal.” But continued spikes in positive cases of COVID-19 confirm the need to stay hunkered down to reduce the spread. Although there’s no doubt quarantining reduces the risk of spreading the virus, it can be tough on our mental health. Whether you’re locked down as part of a local or state-wide effort, quarantining after being exposed to someone with the virus — or choosing on your own to avoid people, possible exposure and spreading the virus — these tips can help you care for your mental health. Stick to a routine For millions of people, quarantine has meant working and going to school from home. The need to juggle client meetings over Zoom, walk your fifth-grader through dividing fractions and ignore the pull of all-day access to “Law and Order” reruns can make maintaining a routine seem unreachable. When so much is out of our control, maintaining a routine helps you manage anxiety and feel more in control. Routine also helps reduce “decision fatigue,” and the overwhelming feeling you can get from having too many options. While your pre-pandemic routine of heading off to work or school may be a thing of the past, you can establish a new—more flexible—routine. Try to maintain regular schedules for working, schooling, relaxing, eating and sleeping. Designate specific work areas as best you can to help you focus when you need to and relax when you don’t. Take care of your body Eating nutritious foods, exercising regularly and getting plenty of sleep can not only help you stay physically healthy, they boost your mental health, too. Although a steady diet of Netflix, chips and cookie-baking can feel like good medicine if you’re feeling down, they can leave you feeling worse long term if you don’t limit them to a special treat. Make sure to get healthy, daily doses of vegetables, fruits, whole grains, seafood and lean proteins. Also include physical activity every day, whether it’s bundling up for a brisk walk outside or taking advantage of the thousands of exercise options available online for free. Connect with others The pandemic may be keeping us physically apart from family and friends, but technology can help you close the gap. Make a list of family, friends, co-workers you can connect with. Work your way through the list with a daily phone call, text, video chat, or even an old-school hand-written letter to someone. You’ll maintain relationships, get support and offer support, too. Take breaks from the news Access to news 24/7 when you’re isolated can be addicting. Add social media commentary, and you have a recipe for fear and anxiety. It’s important to stay informed, but you need to find the sweet spot of being up to date on what you need to know without feeling overwhelmed. Limit your time to 20 minutes, once or twice a day. Follow trusted news sources and gather advice and information from national and local health and government authorities. Practice mindfulness Mindfulness is focusing on the present moment. That means ignoring the pull to worry about “what-if’s” in the future or beat yourself up over “why-didn’t-I’s” of the past. Meditation, yoga and prayer, or even taking time to focus on a single breath, can help reduce stress and shut down unproductive thoughts. Be kind to yourself Despite your best efforts to do everything right, there will be days when it all falls apart, with Disney+ marathons, Netflix bingeing or empty junk food bags leaving you feeling like a failure. When it does, give yourself a break. Perfection isn’t realistic, especially during a pandemic. Remember, you’re not alone. Millions of people around the world are like you — trying to make the best of a tough situation. Being mad at yourself doesn’t do any good. In fact, the best way to get back on track may even be an impromptu dance party and ice cream for lunch. Ask for help when you need it By now, we all know how challenging quarantining can be. You may find yourself feeling overwhelmed despite your best efforts. The Centers for Disease Control says these common signs of distress signal you may need help: Changes in sleep or eating patterns Difficulty sleeping or concentrating Fear and worry about your own health and the health of your loved ones, your financial situation or job, or loss of support services you rely on Increased use of tobacco or alcohol and other substances Worsening of chronic health problems Worsening of mental health conditions Don’t wait to get help. Talk with your primary care doctor or reach out to AAMG Mental Health Specialists. Author Jennifer Williams, MA, LPC, LCPC, is a mental health professional at Anne Arundel Medical Group (AAMG) Mental Health Specialists, located in Annapolis. To reach her, call 410-573-9000.
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