Below, our resident Medical Director Dr. Naueen Safdar weighs in on the three key questions to ask your doctor regarding your mental health concerns.

What condition do I have?

Primary care doctors are not mental health experts and don’t have access to all the specific tests that a psychologist or psychiatrist can administer. So you may not be able to get a precise diagnosis. But doctors see a lot of patients with common conditions such as depression and anxiety, and they know how to recognize the symptoms. Your doctor should be able to give you a general explanation of what’s causing your troubles and some resources for you to learn more about managing mental health.

You may be tempted to Google your condition when you get home. This can provide some valuable insight, but be careful—even within global categories such as anxiety, there are many different diagnoses. And even people with the same diagnosis can have very different experiences. Make sure you visit only trustworthy websites and avoid self-diagnosing with specific conditions you may or may not have.

What are my treatment options?

Doctors can prescribe medications, but they aren’t the only way to treat mental health concerns. There are numerous types of talk therapy, including hypnosis, behavioral therapy, and much more. If you want to explore your options beyond medication, your doctor will likely give you a rundown of some of the most common treatments, along with a referral to a mental health specialist.

If you decide to pursue treatment with a specialist, keep in mind that the therapeutic relationship is unique. It can take time to find a therapist with whom you genuinely click and then even longer to establish the type of relationship needed for certain types of therapy. Some therapists specialize in brief treatment, which requires just a few sessions and does not need the same depth of therapeutic relationship. So you will want to do further research on your own, even if your doctor offers a referral.

How can managing mental health symptoms work at home?

Most mental health disorders require professional treatment. But there are numerous ways to manage your symptoms while waiting for an appointment with a specialist. Once you are in therapy, your therapist will likely offer additional suggestions based on your unique situation. But your doctor can provide some general tips, such as meditation, yoga, aerobic  exercise, dietary changes, and improved sleep hygiene.

Even a mild decline in your mental health can adversely affect your life. If you feel like you are struggling, be sure to mention your symptoms to your doctor. They can provide some general guidance, prescribe appropriate medications, and refer you to a specialist for further treatment. There is no reason to suffer in silence.

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Holiday Healthy Tips

1. Don’t restrict yourself with a diet mentality

Constantly restricting yourself with a diet mentality can lead to binge eating, especially with the holiday temptations. But going overboard can send you back on the dieting bandwagon come January. Consistency is key! Everything in moderation. Making sustainable choices now is the best way to navigate the celebration season.

2. Know yourself

For a healthy, balanced approach to food, be honest with yourself when you set health goals for November and December. Do you have a favorite pie that you just can’t say no to? Have it! Allow yourself a few favorite treats here and there, so you don’t feel deprived and overindulge later.

3. Make a plan but leave room for flexibility

If you are hosting or planning festive meals, sprinkle the indulgences with more nutritious, healthy choices. This goes hand-in-hand with knowing thyself. You know what you love and what people tend to serve during the holidays.

Keeping your metabolism high throughout the season will help keep you on track toward holiday healthy. Try shifting your schedule to add in a few extra walks or workouts. And try not to skip meals to compensate. Eat a small snack before your events. Arriving over-hungry often leads to overeating.

4. Eat intentionally

Be aware of what you eat, how much, and how satisfied you feel. You can still enjoy modest portions of your favorites without feeling stuffed. Ironically, staying focused on your food helps, too. Sit down to eat and connect mindfully with others. Multitasking (such as munching while socializing or watching a movie) makes it harder to keep track of how much you’re consuming.

5. Be gracious with your host (and food pushers)

Sometimes the food options aren’t entirely up to you. If you aren’t the host this season or have a food pusher in your family, remember there are other ways to show gratitude than eating. Be vocal about your appreciation of the food. Tell them you enjoyed it by asking for the recipe, and try eating slower or clearing your spot so your plate doesn’t appear empty and available.

6. Shift your mindset

Your most helpful tool for practicing gratitude in the kitchen this holiday season is to be kind to yourself. One way is to let go of all-or-nothing thinking. If you get off track during one meal, let it go and start again the next meal. Like with life, occasional slip-ups are normal and don’t have to derail your overall balance and goal to be holiday healthy this year.

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Risk factors

According to research published in the Canadian Journal of Psychiatry, men are less likely than women to be diagnosed with common mental health disorders such as depression or anxiety. They are also more likely to be diagnosed with neurodevelopmental disorders such as autism or ADHD, or impulse control disorders. However, men are far more likely to develop a substance use disorder or die by suicide.

Mental health conditions can develop for many reasons, not all of which are fully understood. But certain risk factors increase the likelihood of a man developing a mental health disorder. These include:

• Unemployment, underemployment, or low job security
• Genetic predisposition
• Alcohol use
• Divorce, especially when also losing custody of children
• Childhood abuse
• Stressful life events
• Gendered language or attitudes among health care providers may discourage men from seeking mental health assistance.

Signs and symptoms

Mental health conditions can present in a seemingly limitless number of ways, regardless of gender. But according to the National Institute of Mental Health, there are some specific signs to watch for in men. These include, but are not limited to:

• Anger or aggressiveness
• Changes in mood or energy level
• Sleep issues
• Restlessness or feeling on edge
• Misusing drugs or alcohol
• Feeling sad or hopeless
• Feeling numb
• Participating in risky activities such as drag racing
• Physical pains without a definite diagnosis
• Racing thoughts or compulsions
• Difficulty participating in daily life (work, family, or social)
• Unusual thought patterns or behaviors
• Thoughts of suicide

Addressing the stigma of mental health

Most mental health conditions are highly treatable, but men are often reluctant to seek help. This may be due to early lessons in stoicism, social pressures, or the need to be seen as a strong provider. Regardless of the reasons, though, the decision not to seek help can wreak havoc on a man who is suffering and on those who love him. From the National Alliance on Mental Illness, here are a few ways we can all work to erase the stigma surrounding men’s mental health.

• Talk about it. Openly discussing men’s mental health, including personal struggles and the journey through therapy, is the best way to normalize it and help more men feel comfortable seeking help.
• Learn all you can about your mental health condition and mental health in general. When you hear people saying something incorrect or even derogatory, take the opportunity to open a dialogue.
• Watch your language.Be careful to say things like “a person with anxiety” instead of “an anxious person.” Like physical disabilities, mental health conditions are sometimes used as adjectives or even insults.
• Be compassionate.Show kindness and compassion to those who seem to be struggling. Mental health conditions can be isolating, especially when they cause behaviors outside the norm.
• Become empowered. Allowing shame about your condition to control you means giving away your power. Take it back by owning your life and choosing to get better by seeking the help you need.

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Mental Health Tip 1: Turn it off

It’s your special day, so why spend it on things that will only increase your stress levels? Turn off your phone. Stop watching the news. Let calls from your boss go straight to voicemail. Take this opportunity to shut out the noise and tune in to what you want instead.

Mental Health Tip 2: Ask for help

You deserve some time to yourself! If you have small children, they will undoubtedly want to do something to celebrate you. But that doesn’t mean you have to spend all day running after them and taking care of household chores. Ask your spouse or partner to take charge. If you’re a single mom, enlist a friend or relative, or consider hiring a babysitter for a few hours.

Mental Health Tip 3: Have a spa day (at home)

Going to the spa is a wonderful way to relax and recharge, but you can get many of the same benefits right in your own home. With your kids in someone else’s care, light a candle or two, put on your favorite robe, and pour yourself a glass of wine. Then enjoy a simple treatment such as a facial mask, followed by a hot bubble bath. You’ll feel renewed in no time.

Mental Health Tip 4: Engage your senses

We tend to take our five senses for granted, but deliberately engaging them can dramatically boost your sense of mental wellbeing. This Mother’s Day, take the opportunity to discover what brings peace and harmony to each sense. Then you’ll be able to quickly self-soothe in the future as stress builds up. Examples include:

• Wrap up in a warm blanket, hold a stuffed animal or other favorite item, or massage your temples and other pressure points.
• Set a screensaver or digital photo frame with some of your most treasured snapshots, and take the time to really watch them scroll by. Go to an art museum. Or close your eyes and do a short meditation focused on your favorite place.
• Sing along to a song you love, listen to nature sounds (either in person or through a sound machine or app), or turn on some peaceful white noise.
• Get a diffuser and a collection of essential oils, and experiment with how different scents make you feel. Lavender is good for relaxation, while citrus scents tend to give a burst of energy.
• Make your favorite tea or coffee, and carve out the time to sit and savor it. Or chew a piece of gum or indulge in your favorite crunchy snack, noticing how it feels and tastes in your mouth.

Mental Health Tip 5: Make a plan

Mother’s Day is a great time to stop and assess your overall mental health and stress levels. Figure out your main sources of stress and develop a plan for coping with them. Maybe you can redistribute tasks with your spouse or partner. Perhaps you can start a journal. Like many busy moms, you might need to schedule self-care time each week and then stick to it. Having a plan for the future can help keep you feel restored and renewed, rather than overwhelmed or frazzled. And if you have trouble coping, never hesitate to seek professional help.

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Prevalence of mental health issues

Even before the COVID-19 pandemic upended our lives, mental health issues took a toll. According to Mental Health America’s 2022 State of Mental Health in America report, nearly 20% of adult Americans were living with a mental illness in 2019, before the pandemic started. More than half were untreated. In addition, suicidal thoughts and substance use rates were already increasing year over year.

When our lives turned upside down, seemingly overnight, rates of mental illness skyrocketed. Mental Health America notes that during the first nine months of 2020, the number of people seeking an online screening for anxiety nearly doubled from 2019. The number screening for depression went up by 62%. Rates of suicidal ideation also climbed dramatically, with 37% of people reporting thoughts of suicide nearly every day in September 2020. And most of those people were seriously struggling, with 80% registering severe symptoms of anxiety or depression.

Things have settled down somewhat as vaccines and treatments have allowed much of normal life to resume. But it will take a long time to return to baseline. In March 2022, the World Health Organization (WHO) released a brief on the global mental health impacts of the pandemic. Worldwide, rates of major depression have increased by 27.6%, while anxiety disorders are up by 25.6%. As expected, areas hardest hit by the pandemic report the biggest increases. Women, young adults, and those facing other life issues such as preexisting health conditions or low income appear to be at higher risk.

Signs and symptoms of anxiety and depression

How do you know if what you’re feeling is worth noting? Anxiety and depression symptoms are generally easy to recognize, but it’s important to note that not everyone will experience all signs. Here are some things to look for:

Anxiety

• Nervousness or restlessness
• Irritability
• Sense of impending doom
• Feeling of being out of control
• Rapid breathing or heart rate
• Trembling; Sweating
• Obsessive or racing thoughts
• Stomach or intestinal distress
• Avoiding things that might trigger anxiety
• Having sleep problems, such as difficulty falling or staying asleep

Depression

• Persistent sad, hopeless, or anxious mood
• Irritability, being on ‘edge’ and prone to anger
• Appetite and/or weight changes
• Decreased energy or fatigue
• Loss of interest or pleasure in hobbies and activities
• Difficulty sleeping, early morning awakening, or oversleeping
• Difficulty concentrating, and making decisions
• Feeling worthless or guilty
• Backaches, headaches, or other unexplained physical ailments
• Frequent thoughts of death or suicide

The importance of self-care

Self-care has been essential throughout the pandemic, and it remains highly valuable as we emerge into a new normal. Self-care cannot replace professional care for those who suffer from moderate to severe mental health conditions. But if you’re experiencing milder symptoms or are already under professional care and looking for additional resources, self-care can help you feel significantly better.

Self-care tips

Caring for yourself means looking after not just your mind and body but also your spirit. Here are some ways to cope.

Mind

Helping your mind relax will go a long way toward lowering symptoms of both anxiety and depression. Self-care ideas for your mind include:

• Turn off the news (and social media). There’s a lot going on right now, and our 24-hour news cycle puts negativity center stage. Remember the old saying in the news business, “If it bleeds, it leads.” Meanwhile, social media is more polarized than ever, and arguments over everything from mask-wearing to foreign wars are common. Know when to turn it all off and walk away.
• Stick to a routine. Early in the pandemic, our daily routines were entirely upended by stay-at-home orders. Things are largely back to normal now, but you may still feel the effects of being disrupted. Even if you can’t fully return to your 2019 routines, find a new normal. Your routine should include sleeping the same hours each night, keeping regular mealtimes and work hours, and carving out time for hobbies and other enjoyable events.
• There are never enough hours in the day for everything we want to accomplish, and that’s okay. Figure out what’s truly important, and then let the rest of it go.
• Get busy. Too many empty hours mean too much time for your mind to spiral. Fill your time with things you love. If you’re not entirely feeling it, do it anyway. Changing your behavior can help bring your thoughts and feelings around.
• Talk it out. Reach out to a supportive relative or friend. Let them know how you’re feeling. Sometimes simply talking through your feelings can help you process them. Also, consider starting a journal. Writing everything out on paper by hand can help you work through intense emotions. Later, if you want, you can return to your written pages to reflect and find common themes.

Body

The better your physical health, the more resilient you will be. Focus on these areas:

• Improve your nutrition. Eating a variety of nutritious foods, with a special emphasis on filling your plate with a rainbow of fruits and vegetables, will help your body thrive.
• Get some exercise. Shoot for 30 minutes of moderate exercise at least five days per week. This could include walking, biking, or simply doing household chores.
• Work on your sleep patterns. The average adult needs at least seven hours of sleep per night. If you’re having trouble sleeping, turn off screens and cut out caffeine at least two hours before bed. If you’re awake at night, try reading or journaling until you feel sleepy again.
• Make smart COVID-19 decisions. Although society has largely returned to normal, the virus is still with us. Get vaccinated, get boosted, and if you’re over 50 or immunocompromised, get a second booster. Consider keeping up with mask-wearing in crowded environments, especially if you have any underlying health conditions.

Spirit

Do whatever touches your soul, whether prayer, meditation, or yoga. Rebuild relationships that you may have neglected during the shutdowns. Find ways to lend your support to others. Start a gratitude journal. Exactly what you do isn’t as important as tapping into what makes you feel spiritually nourished, however you define that.

Getting help

Self-care can go a long way toward helping you feel better. But if you have a serious mental health condition, it’s imperative to seek professional help. Signs that it’s time to seek help include, but are not limited to:

• Active thoughts of suicide, especially if you’ve started making a plan
• Inability to function at work, at school, or in your personal life
• Uncontrollable physical symptoms
• Worsening avoidance of specific triggers or the world at large

Anxiety and depression rates skyrocketed during the pandemic. If you’re among the millions experiencing mental health issues, it’s time to start taking care of yourself. Self-care can go a long way, but don’t hesitate to seek professional help if you continue to struggle.

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