- 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.
- Behavioral Health, Infectious DiseaseGeneral Page Tier 3BlogAs families continue to adjust to the “new normal” of the coronavirus (COVID-19) pandemic, both parents and children may feel anxiety and fear. The boundaries between work, school and home have gotten fuzzy, often leading to emotional burnout. It’s important to remember this whole situation is new for everyone. There is no right way to get everything done. With so much change and uncertainty, it’s more important than ever for parents to take care of their mental health so they can continue to laugh, have fun and appreciate every family moment. Here are some tips on how to stay positive while juggling a full schedule. Prioritize self-care: There will be a lot of unknowns this year, so it’s important to remain calm and remember to breathe when dealing with the unexpected. Each day, take time to do at least one thing that’s just for you. That could mean taking a few minutes in the morning before everyone wakes up to enjoy the quiet, mediate, write in a journal, read a book or watch your favorite television show. Be flexible: Keep an open mind, especially when it comes to virtual learning. If you don’t stress over changes, your child will be less likely to stress. Have a daily routine: While flexibility is key, it’s still important for parents to set and maintain a daily routine during the hours that school is not is in session. Even if the plan needs to change, having a road map for your day will make it more manageable. Set boundaries: If possible, have separate spaces for work, school and relaxation. No parent wants to feel like they are living at work, and no child wants to feel like they are living at school. Having designated spaces for each part of your life will make it easier for everyone to stay focused when they need to focus, and relax when it’s time to relax. Stay in the loop: Don’t be afraid to communicate with your child’s teacher about how they are doing in school. Teachers can offer amazing tips on how your child can stay engaged with school virtually. Staying informed will help both you and your child be less anxious. Have a support system: Ask for help. Many parents all over the country are trying to work, take care of their households, and make sure their children are doing well with virtual learning. It’s not easy, and some days, the whole family may need one big cry and one big hug. Everyone is in this together. Parents set the tone for how children will respond to a virtual learning experience. The calmer and more positive you are, the more excited your child will be about jumping into that virtual school day. 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, Pediatrics, Infectious DiseaseGeneral Page Tier 3BlogThe coronavirus (COVID-19) pandemic has been particularly hard for kids. When school turned virtual last spring, students lost daily contact with friends and teachers. Many students may feel disconnected from school since they are at home. Or they feel isolated without their classmates around. Like many of us, they might be feeling like there are no boundaries between home life and school life. Despite these challenges, it is possible to remain confident and positive. Even if the school year looks different. Here are a few tips to help boost your child’s mental health while attending virtual school. Follow a daily routine: Sticking to a schedule for school days is important. Getting a good night’s sleep is necessary for mental health. Make sure your child goes to bed at the same time every night and wake up at the same time every morning, leaving enough time to go through a regular morning routine. That may include taking a shower, brushing teeth, changing out of pajamas and eating breakfast. Talk to friends: Kids should talk with friends during breaks in the day as they normally would. FaceTime or set up a Zoom chat during lunch with friends. Try to avoid mid-day naps during break periods. Make sure your child continues to talk to friends after school and on weekends to avoid feeling disconnected. Go outside: Set aside time to have your child go outside at least once during the school day. If they start to feel sad, anxious, or frustrated, have them step away from the computer and go outside to walk, run or play. Have them try a few slow deep breaths to regulate their body and calm their heart rate so they can go on with the rest of the day. Have a designated classroom space: No one wants to feel like they are at school all the time. If possible, have a designated space that is just for schoolwork. Go to that room once the school day starts, and leave when it’s over. This will help your child draw boundaries between school and relaxation time. Make time for laughter and fun: We’re all going through something new and uncertain. Mistakes will happen, and that’s OK. It’s still important to make time for fun with friends and teachers, and maybe even start a new hobby. More fun means less stress. If your child is feeling overwhelmed, don’t hesitate to reach out for support whenever necessary. Don’t feel like you are expected to do everything alone. With a positive attitude and positive thoughts, you and your child can have a great school year. 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.
- Men's Health, Weight Loss, Women's HealthGeneral Page Tier 3BlogThe majority of our decisions about what to eat are on autopilot and often happen without us even thinking about them. Did you know that when you decide to change your diet, over 200 food-related decisions per day are impacted? From eating out to grocery shopping, all of these decisions are well rehearsed. On average, a grocery store will carry over 39,000 different items. Though variety is considered the ‘spice of life,’ the vast amount of food variety plays a role in overconsumption in our society. Research on food variety and its effects is emerging. In one interesting experiment done with M&M’s candy, researchers wanted to see what would happen if they gave moviegoers more color choices. They found that those who were given 10 different colors ate 43 percent more than those given the same amount of M&M’s in seven colors. READ MORE: What’s for dinner? New school year brings new pace of life You make fewer decisions over the course of the day when you automate your healthy choices , which helps you make it easier to choose healthier options. One way to eat healthier is to automate by meal planning. Too often, we let convenience, busy schedules and mindless eating derail our best intentions. Willpower is a resource that gets used up as the day goes on. The more decisions you have to make, the less willpower you have by the end of the day. If you automate your healthy choices, you make fewer decisions over the course of the day, which makes it easier to choose healthier options later in the day – a prime time for overdoing it. You are ahead of the game because you can choose something automatically instead of trying to use willpower. Here is a helpful guideline on how to automate by meal prepping: Eat the same breakfast and lunch every day. At least the template should be similar – a protein, fruit, vegetable and milk or starch. For breakfast, you could have oatmeal with fruit or a veggie omelet and fruit. For lunch, you could warm up some soup or a sandwich and pair it with some fruit. Alternatively, you could have some leftover chicken and green vegetables with seasonal fruit. You can mix things up at dinner and use the remaining willpower. Make meal planning and grocery shopping a given. Pick a block of time for planning your meals (perhaps in the car when commuting or transporting kids to activities) and then make your grocery list. Try to shop and prepare meals about the same time every week so it becomes part of your routine. Prep food ahead of time. Sundays are usually down days, which leaves time to tackle the preparation. If you really dislike cooking or prepping, consider purchasing prepared foods that fill the bill, such as already cooked chicken breast or various vegetable salads. Freeze meals. While prepping on Sundays, also pull out the crock-pot and make chili, a hearty soup, spaghetti sauce, lentil stew, etc. This will help you freeze and fill any unexpected gaps. Find foods you enjoy and that fit in the five food groups to slowly build a repertoire of satisfying meals. The effort in the beginning will be more time consuming, but the payoff will be worth the effort and repetition leads to balanced, healthy meals. Enjoy! Authors Ann Caldwell and Maureen Shackelford are nutritionists and registered dietitians at Anne Arundel Medical Center. To reach them, call 443-481-5555. Originally published July 8, 2019. Last updated Sept. 2, 2020.
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