You At Your Best

BY Karen rice You at Your Best Mental health—how we think, feel and behave—plays a major role our daily life, relationships and ability to cope with change. Mental health even plays a major role in our ability to maintain good physical health, because mental illnesses, such as depression and anxiety, affect our ability to participate in health-promoting behaviors. In turn, problems with physical health, such as chronic diseases, can have a serious impact on mental health and decrease the ability to participate in treatment and recovery. Mental illness is common. In a given year, according to the American Psychological Association: • nearly one in five (19 percent) U.S. adults experience some form of mental illness. • more than one-quarter of American adults experience depression, anxiety or another mental disorder. • one in 24 (4.1 percent) has a serious mental illness. In Arkansas, that number is one in 20. (Examples include major depressive disorder, schizophrenia and bipolar disorder.) • one in 12 (8.5 percent) U.S. adults has a diagnosable substance use disorder. Learning to recognize the early warning signs of mental health problems can help prevent problems from escalating and compel people to seek help. The Department of Health and Human Services advises anyone feeling these signs or recognizing these signs in others to seek help for themselves or their loved ones: • Eating or sleeping too much or too little • Pulling away from people and usual activities • Having low or no energy • Feeling numb or as if nothing matters • Unexplained aches and pains • Feeling helpless or hopeless • Smoking, drinking, or using drugs more than usual • Feeling unusually confused, forgetful, on edge, angry, upset, worried, or scared • Yelling or fighting with family and friends • Severe mood swings that cause problems in relationships • Persistent thoughts and memories you can't get out of your head • Hearing voices or believing things that are not true • Thinking of harming yourself or others • An inability to perform daily tasks, such as taking care of your children or getting to work or school Assessing your risk No one is immune to mental health problems. Many people whose mental wellness has been compromised are dealing with a variety of risk factors. Some of them include: • Family history of mental health problems • Personal history of traumatic brain injury • Chronic medical conditions, such as cancer or diabetes, hypothyroidism or other brain-related illnesses, such as Alzheimer's or Parkinson's disease • Use of alcohol or drugs • Poor nutrition • Lack of sleep • Stressful life situations, such as financial problems or breaking the law • Traumatic life experiences, such as rape or serving in the armed forces • Low self-esteem • Being abused or neglected as a child • Being in an abusive relationship or friendship • Having few friends or few healthy relationships • Recent loss, either by death, divorce or other means • Bullying; both victims of bullying and perpetrators can be at risk for mental health problems • Growing up, or currently living, in poverty • Discrimination • Conflicting thoughts or doubts surrounding religious beliefs Learning these risk factors can help people learn more about themselves and compel them to seek help before their mental wellness is compromised. The good news is, mental illness is treatable. The vast majority of individuals with mental illness continue to function in their daily lives. Taking steps to protect one's mental wellness is a vital component of preventive care. See more mental health resources on page 8 of this section. Safeguarding your mental health BY Karen rice You at Your Best In its "2017 Stress in America" survey, the American Psychological Association found that 58 percent of Americans say work is a significant source of stress. As workday progresses your mental sharpness can wane, compromising your productivity, and making it more difficult to complete projects on time. That, in turn, can contribute to stress. Here are some ways to stay mentally fresh during a workday. Exercise regularly The Harvard Medical School found that exercise stimulates regions of the brain that release a chemical which rewires memory circuits so they can function better. A stronger memory can help you recall project details and deadlines more easily, even as the workday draws to a close. Even a quick desk stretch can get your blood moving and re-energize you. Avoid the "quick fix" Relying on caffeinated drink or a sugary snack to provide a quick mental boost may be a mistake. Foods and beverages high in sugar may provide an immediate energy boost, but that spike is almost instantly followed by a crash that can adversely affect your mental sharpness. Stick to healthy snacks, such as fruits and vegetables, and avoid late afternoon cups of coffee, which studies have shown make it harder to fall asleep at night, thereby compromising your energy levels the next day. Take a walk outdoors Spending some time outdoors during a lunch break, or even a quick, post-lunch stroll around the office grounds, can provide a break for the brain. That break can help the brain refocus, improving productivity as a result. Work stress- busters 6 | You at Your Best | nWaDG.coM/YouatYourBest June - active MinDs | sunDaY, MaY 31, 2020

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