- Behavioral HealthGeneral Page Tier 3BlogButterflies in the stomach. Sweaty palms. A racing heartbeat. A shaky voice. These are just a few well-documented cases of how stress or anxiety (aka your mental health) can bring on real physical symptoms. After all, we’ve all experienced these kinds of nerves before a big presentation or an important date. But what happens to the body when these “nerves” turn into longer bouts of anxiety and depression? The short answer: It can have a serious impact on your health. And what if you struggle with a chronic illness, like diabetes, high blood pressure, or even cancer? That can impact your mental health. The good news — understanding this mind-body connection can help you take charge of your whole health — mental, physical and emotional. Even better, there are steps you can take to reduce your stress and improve your health. Let’s dive in. How mental and physical health influence each other Researchers have been studying the connection between mental and physical health for years. They’ve asked the big questions, like “How does our mental health affect our health?” and “Does a chronic condition put you at higher risk of a mental illness?” Here are just a few interesting findings: Depression may cause a wide range of physical symptoms and health conditions, including memory trouble, an increased risk of heart attack and heart disease, and weight gain and loss. Anxiety can bring physical symptoms like dizziness and sweating and also lead to long-term health issues, such as gastrointestinal trouble, high blood pressure, eczema and other skin conditions. Mental health can also impact the immune system. Researchers found that individuals who express prolonged periods of stress may have a weaker immune system, ultimately making it easier to come down with illnesses like the common cold or strep throat. Individuals with chronic conditions are also at higher risk of developing depression or anxiety, according to research from the National Institute of Mental Health. Boost your mental and physical health When it comes to staying mentally and physically strong, it comes down to the basics. Most of these tips won’t surprise you, but they are great ways to keep your body in tiptop shape and your mind (and emotions) feeling sharp. Get moving. Exercise has countless physical and mental health benefits. A quick 30-minute walk (or even less) around the neighborhood can help strengthen your heart, lungs and muscles; and boost your mood with a rush of “feel-good” chemicals like endorphins. Rest up. A good night’s sleep connects to a stronger immune system and reduced stress — among many other benefits. Adults should aim for seven or more hours of sleep. Focus on friendships. Your social health is an important part of your physical and mental health. Spending time with friends and loved ones can influence health behaviors and even mortality risk. What better excuse to call up a friend and meet them for a cup of coffee or (even better) a walk around a nearby park? Eat right. Sure, it can be tempting to reach for that delicious (but not-so-nutritious) snack of potato chips or candy bar. But, noshing on some fresh fruit and veggies will help your body and brain feel stronger than ever. Vitamins and minerals, like B vitamins, omega-3 fatty acids, vitamin D and probiotics, may help manage symptoms of depression and anxiety and support important body functions like the immune system, brain function and bone strength. Ask for help when you need it It can be hard to admit you’re struggling with your mental health. Just remember, you are not alone. The National Alliance on Mental Health Institute (NAMI) estimates that 1 in 5 adults in the U.S. experience mental illness. Another organization (Mental Health America) found that more than of adults living with mental illness, including anxiety or depression, don’t seek treatment. There’s no shame in getting help to better manage your mood, emotions and mental health. There are proven approaches to help you cope with feelings of anxiety, depression and fear, including therapy, medication and more. If you’ve been struggling with your mental or physical health — or both — your primary care doctor or a mental health professional can help. Schedule an appointment and, together, find ways to improve your overall health and wellness so you can feel your best. Authors Eshe Montague is the director of our behavioral health program at Luminis Health Doctors Community Medical Center.
- Behavioral HealthGeneral Page Tier 3BlogWhat do pop star Lady Gaga, NBA legend Magic Johnson and British royal family member Prince Harry all have in common? Besides being famous, they’ve all been speaking up recently on an issue that didn’t use to get much attention—mental health. Our Luminis Health experts say the conversation is coming not a moment too soon. We’re now seeing the value of mental health By sharing their experiences, many celebrities, athletes and other public figures are putting in bold headlines what many people have struggled with quietly for years. Previous generations might have swept mental health problems under the rug for fear of being thought of as “weak,” but we now know that silence can do more harm than good. Developing your emotional, psychological and social wellbeing is a sure sign of strength. It helps you get along well with the people around you and make good choices throughout your day. And working to maintain positive mental health can pay off throughout your life. For example, strong mental health helps us all: Cope with stress Contribute to our communities Feel happy and safe Reach our full potential Work productively When celebrities talk about their mental health challenges, it helps spread the word that it’s OK to speak up when you’re not feeling quite right. And it’s OK to ask for help when you need it. Our minds are just as important to take care of as the rest of our bodies, and just as important to our overall health. We’re learning from the pandemic We’re also talking more about our mental health lately because COVID-19, of course, delivered it such a big blow. So many of us experienced stress, worry, fear and anger and the heavy toll those all can take on our lives and health. In the summer of 2020, the Centers for Disease Control and Prevention (CDC) noted a major increase in the number of people reporting behavioral health symptoms. In one survey, one in three people said they were feeling symptoms of anxiety and depression, and one in 10 said they were having serious thoughts of suicide. Those rates are nearly double what the CDC would have expected before the pandemic. Awareness also continues to grow around children’s mental health issues. Pediatric emergency rooms have seen an increase in mental health visits during COVID. The mental health needs of kids and adults will continue, and it’s important to keep talking about how to make sure we address them. We’re talking more about how to cope Thankfully, it has become more common to talk about the everyday ways you can support your mental health. We now know some healthy strategies that can help us all cope in hard times. For example: Finding time to connect with others Getting enough sleep Staying physically active Helping others Trying to stay positive When that isn’t enough, there’s another key step—finding help. New resources are being set up in our communities, schools and workplaces to connect more people to professional mental health resources where and when it’s needed. Luminis Health, for example, recently broke ground on a new mental health facility in Prince George’s County and is taking other steps to meet community needs. Join the conversation Celebrities might have started the mental health conversation trending, but you don’t have to be famous to join in. Check in with your friends and loved ones to make sure they’re truly doing OK and offer your support. And if you’ve been feeling “off” yourself lately and think you might need help, talk to your primary care provider. They can quickly connect you to the right resources to help you start feeling more like yourself again. Together, we can get past old stigmas and shine a new light on how we can help each other. Our mental health is too important to ignore. Authors Eshe Montague is the director of our behavioral health program at Luminis Health Doctors Community Medical Center. To learn more about the services coming to Prince George’s County this summer, visit Luminis.Health/BehavioralHealth.
- Behavioral HealthGeneral Page Tier 3BlogWe’ve been living in a “state of survival” for some time. Life with COVID-19 has taken a toll on us, physically and mentally. Each phase of this pandemic has brought its own set of worries. Now, vaccines are widely available and society has continued to reopen. We don’t need to be in survival mode anymore. But its effects will linger for some time, possibly years. Coping with a traumatic event like a pandemic is hard on all of us, especially those with mental health conditions. That’s why, as we reenter the world after what we’ve experienced, it’s important to keep our bodies healthy, as well as our minds. Be empowered with your mental health Lowering our defenses takes time. The world has changed. So have we. Instead of trying to pick up where we left off before the pandemic, it’s helpful to approach our new normal with caution, positivity and grace. Here’s how you can strengthen your mental health: Find peace Understand that much of the recent challenges were out of your control. You are entitled to your feelings. Accept them. Cut yourself a break. Fuel your body Restrictions are loosening, and gyms are reopening. Take advantage. Physical activity is good for your body. It produces hormones (endorphins) that help you feel good. It also strengthens your mind, giving you a sense of accomplishment. Find an activity that gets you moving and motivated. And focus on eating well. The food you consume has a major impact on how you feel. Many of us turn to food for comfort during traumatic events. Now is the time to concentrate on shaping a diet that supports your mental and physical wellness. Connect with others Concert venues are again welcoming fans, and capacity limits are being lifted. There’s no substitute to physically being with family, friends and new acquaintances. So grab a coffee, play some tennis, or take a walk. Social experiences can help fill any voids you’ve been feeling. Go at your pace You’ve never gone through a global pandemic before. After restrictions, shutdowns and cautious activity, you’re now returning to what was once “irresponsible” or even “dangerous.” Identify your boundaries. Are you comfortable being masked in a movie theater? Are you ready to attend an indoor birthday party? Being truthful with yourself and planning when to draw the line is one way you give yourself control. There is no “right time.” There is only “your time.” And be mindful of others. You may be ready to enjoy an indoor concert, but your friend may not be. Accept that we all move at our own speed and comfort level. Make a list of things you want to do Chances are, you can do more now. Trying new things and going new places pushes you out of your comfort zone and confirms that you can overcome the unexpected. Revisiting your favorite restaurants and entertainment venues can also make you feel comforted and refreshed. Most public gathering places have measures in place for you to enjoy their services safely. Respecting these guidelines helps keep you protected. Limit your news Many people say they felt most powerless over the pandemic when they watched the news. Limiting how much time you spend reading or watching news reports can help you feel more in control. If you’d like to stay informed, check out the highlights, then move on. Ask for help We’ve gotten used to quarantine life, and resuming a more normal life is yet another adjustment to make. Change can be hard, but don’t let fear and anxiety consume you. We continue to process traumatic events after they are over. Reach out to friends and family or seek a trained mental health professional for help. More people are seeking mental health services today than ever. Whether you feel deeply affected by mental illness or you simply need someone to hear your concerns, licensed mental health specialists are committed to helping you process traumatic events and inspiring you to a more peaceful mental state. Authors Eshe Montague is the director of our behavioral health program at Luminis Health Doctors Community Medical Center.
- Behavioral HealthGeneral Page Tier 3BlogOver the past few months, many people are talking about race relations in America. Those conversations are hard at times, awkward and even uncomfortable. For those who experience prejudice and discrimination based on religion, race or gender identity, the effect on your mental health can be devastating and long lasting. The day after the assassination of Dr. Martin Luther King Jr., Jane Elliott conducted her now famous “blue eyes, brown eyes” exercise with her third grade class. She separated the class into two groups based on eye color. She told one group that they were superior and had special privileges. Meanwhile, she told the other group they were inferior and didn’t give the same praise and privileges as the superior group. Eventually, the kids who were ‘superior’ soared in confidence and felt they were smarter. The kids in the ‘inferior’ group, on the other hand, started making mistakes that they would not normally make, became timid and were angry. This experiment only lasted for a couple of days. Now, imagine if every day of your life felt like Mrs. Elliott’s third grade classroom. And, imagine you are always in the inferior group. Even if no one ever overtly says you are inferior. When people experience prejudice, they may feel that they are not wanted or don’t belong. This causes feelings of mal adjustment that takes a dangerous toll on mental health. Ways experiences of prejudice can affect your mental health Depression If you are constantly in an environment where you are experiencing prejudice, it’s normal to experience feelings of depression. You may start feeling emotionally drained, isolated or lonely. You may also start feeling physical exhaustion, leading to fatigue or insomnia or feelings of low motivation and feelings of wanting to quit. Anxiety If you are feeling judged, whether at work, school or in the community, this can lead to feelings of generalized or social anxiety. For example, you may feel nervous about starting projects or taking risks around others in their daily environment. You may also experience worry about what other people think. This can then lead to negative self-talk and low sense of self. Low self-worth You may question your own worth. For example, you might wonder, “Am I good enough?” or, “Do I even belong here?” Questions like this lead you to start questioning your own value. You will wonder what will you have to do to be treated differently because nothing will ever appear to be good enough. You may feel the effects of imposter syndrome and start to question your own intelligence, your value and your skill level as a result. Feelings of hopelessness You may start to wonder, “Will things ever get better?” or you may start to feel like all hope is lost for change. At this point, you may begin to internalize feelings of being in an inferior group. Then, you may stop demanding for things to change, stop using your voice and accept negative treatment because of a lack of equality. How you can overcome the effects of prejudice We have to pay attention to our internal selves and listen to our mind and bodies. Then, we can start to take care of ourselves. Self-care You can’t pour from an empty cup. Before you can take care of anyone else, you have to take care of yourself first. Take a step back from the TV and social media. Engage in a hobby that you enjoy or spend time with your loved ones. Breathe Take time during the day to just breathe. Set breathing interval times throughout the day so you can remember to clear your mind. Relax your body and decrease stimulation that can feel overwhelming. Positive self-talk Use daily positive self-talk to help increase your self-esteem and self-worth. Tell yourself that you are good enough and you deserve the best from any position that you are in. By reminding yourself that you are worth it, you will believe that you belong when others may want you to believe otherwise. Increase self-awareness Know that you are not the problem. Understand that prejudice exists on many levels in society. When people are able to acknowledge that a greater issue exists, then they can increase self-confidence and be a voice for positive change. The impact of prejudice can be devastating to a person’s mental health. The repercussions can last a lifetime and those feelings can be passed through generations. It is important for all people to continue to have those uncomfortable, difficult conversations about prejudice in society. When we take the time to listen to each other, we will feel like we are making a change. And when there is change, we will notice a positive effect in mental health based on inclusion and equality. 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 Health, Men's Health, Women's HealthGeneral Page Tier 3BlogWhen discussing domestic violence, I often hear comments like, “I’m lucky not to know anyone affected by domestic violence,” or “I have never been exposed to anything like that.” Most people are not only surprised to learn domestic violence is not always as obvious as a black eye—a lot of people, in fact, have been exposed in some capacity. While domestic violence can include physical and sexual violence, the most elusive kind of abuse is emotional abuse. Unlike physical abuse, the people doing it and receiving it may not even be aware it is happening. Emotional abuse can be more harmful than physical abuse. Even in the most violent families, the incidents tend to be cyclical—a violent outburst, followed by a honeymoon period with remorse and attention that eventually ends, and then the violence starts over again. But with emotional abuse, it happens every day. The effects are more harmful because they’re so frequent. This emotional abuse can happen between a parent and child, husband and wife, among relatives, and between friends. The other factor that makes emotional abuse so devastating is victims are more likely to blame themselves. When the words directed at you seem subtle—if the abuser says you’re unattractive, fat, dumb or unlovable—it’s easier to assume this is your own doing. But if someone hits you, it’s easier to see that he or she is the problem. It can undercut what we think about ourselves and impair our ability to be our true selves and escape the abuse. With emotional abuse, the abuser projects their words, attitudes or actions onto an unsuspecting victim. One person controls the other by undermining his or her trust, value, development, or emotional stability, or causes fear or shame by manipulating or exploiting that person. And it’s not so much about the words used, rather the threatening effects of the behavior by the abuser. The body language, tone and actions by an abuser oftentimes contradict the words. And this is very destructive to the victims. Warnings signs of abuse can include: decreased interaction with friends and family, constantly receiving phone calls or text messages inquiring about location and activity, seemingly anxious to please the partner, making excuses for partner’s behavior, going along with everything the partner says and does, decreased productivity at work or school, personality changes, lowered self-esteem, and limited access to transportation and money. These signs of abuse are more common and often overlooked. The support of family and friends can be helpful. But professional counseling will provide the victim with tools to prevent, cope and move on from an abusive situation. Anne Arundel Medical Center’s Abuse and Domestic Violence Program has professionally trained staff available to help patients, employees and community members. For information about abuse, visit our domestic violence website, call 443-481-1209 or email us. For a 24-hour Domestic Violence Hotline, call 410-222-6800. Author Rae Leonard, Anne Arundel Medical Center’s abuse and domestic violence program coordinator, can be reached at 443-481-1209. Originally published Nov. 12, 2015. Last updated Oct. 5, 2020.
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