- 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.
- Behavioral HealthGeneral Page Tier 3BlogMany of us have had a Snickers bar or two and could probably eat the candy bar every day. But, we know it’s not nourishing. A candy bar is not a hearty meal with vegetables, protein and fruits. Instead, it’s a quick sugar fix that wears off. Then, we want more and more of it. If we only ate candy bars – as tasty as they are – our health would deteriorate. Digital devices are very similar. The constant connection to others, and even the sound of a ringtone, give us instant gratification. But that gratification quickly wears off – just like a sugar fix – only to leave us wanting more. As a result, our health is impacted in more than just one way. We are spending more time than ever before watching videos, browsing social media and swiping screens on tablets and smartphones. Research shows the average American adult spends more than 11 hours per day interacting with media on digital devices. We are developing a digital addiction. Technology can have a negative impact on our mental and physical health. When we are constantly connected, it can cause psychological issues, such as distraction, expectation of instant gratification and even depression. Physically, it can cause vision problems, hearing loss and even neck strain. Here are a few steps you can take for a digital detox to recharge your mind and improve your quality of life: Plan quality time with others. Before sitting down at the dinner table, put your phone away and ask others to do the same. This will make room for conversation and, if practiced frequently, it can improve your relationships and quality of life. Change your ringtones. If you have to keep your phone around due to your work or profession once you get home, change the tone of your notifications to distinguish work-related calls over calls that can wait until later. Delete unnecessary apps. You’re likely hoarding apps. You need your phone for calls, texts and emails. Do you really need all those other apps? Be selective. Keep one or two that you absolutely need. Schedule some offline time. Make sure to put your phone down to relax for a couple of hours, especially before bedtime. Multiple studies have shown that blue light from screens suppresses melatonin, a hormone responsible for controlling your sleep-wake cycle. Set your phone on sleep mode and disable any buzzing, as that could also lead to distracting emotions and thoughts. It can even cause anxiety that can interrupt your sleep. Set the example. Don’t forget, if you’re a parent or have young children around, they’re paying attention to your every move. If you put your phone down, this will teach them to do the same. If you treat your phone as a luxury item instead of a necessity, you’ll soon realize that it’s meant to be enjoyed sometimes but not lived by. And just like you wouldn’t eat a candy bar every day, you should consider putting your digital devices away more often. This will help you build meaningful relationships and take care of your physical and mental health. Plus, it’s good to detoxify once in a while! Visit Luminis.Health/BehavioralHealth to learn more about Luminis Behavioral Health Care or to schedule an appointment.
- Behavioral Health, News & Press ReleasesGeneral Page Tier 3BlogMeeting the behavioral needs of residents in Prince George’s County is the motivation behind a new partnership between Luminis Health Doctors Community Medical Center (LHDCMC) and Prince George’s County. Victoria Bayless, chief executive officer for Luminis Health, and Deneen Richmond, president of LHDCMC, joined County Executive Angela Alsobrooks for the official groundbreaking for the Behavioral Health Services Building. Located on the campus of Luminis Health Doctors Community Medical Center, the facility will offer a broad continuum of behavioral health services. “Today is a momentous occasion for Luminis Health as we break ground on this facility – to provide patient centered care and local access to community members suffering from mental health and substance use disorders,” said Victoria Bayless, CEO of Luminis Health. “We are committed to removing barriers to health care, and ensuring everyone has access to the care needed to live a healthy life.” Right now, there are limited mental health resources in Prince George’s County. “We are here to serve the residents of Prince George’s County, and behavioral health care is one of the major needs,” said Deneen Richmond, president of LHDCMC. “In the last year, we have seen an incredible rise in the need for mental health services. I believe we all know that particularly during the pandemic, and even prior to COVID, there are a number of people suffering with mental health conditions and are unable to get the care and treatment they need and deserve.” The two-story 31,200 square foot facility is made possible thanks to a $20 million grant from Prince George’s County. “We understand the strength of this partnership and look forward to growing the program with the County as we continue to meet this community’s behavioral health needs,” said Richmond. ”These programs bring us one step closer to eliminating health disparities in Prince George’s County.” The project has two phases. The first phase, which is slated to be completed by Winter 2021, will include first floor ambulatory services: Walk-in/urgent care behavioral health services Outpatient transitional behavioral health clinic Substance use disorder intensive outpatient treatment program Mental health partial hospitalization programs for adults and adolescents 8-bed residential crisis program The second phase is a 16-bed adult inpatient psychiatric unit. A Certificate of Need was recently submitted to the Maryland Health Care Commission for approval for the second floor unit.
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