Build a desirable culture that creates pyschological safety, trust, and unity
\r\nHelp your staff stay mentally fit and prepared for any incident or emergency. Reduce absenteeism, and presenteeism
\r\nGet your staff educated and aware of the signs and symptoms of trauma and suicidality
\r\nGive your team members the ability to consult with someone outside of work regarding their personal wellness, work-life balance, and family needs
\r\nHelp your department grow, advance their careers, accept more responsibility, so they can thrive at work and at home
\r\nProvide your team confidential access to treatment, with zero kickback
\r\nI fully endorse Previdence Corporation and their program for first responders, they save lives.
As Commander of the 19th Special Forces Group (Airborne), Utah Army National Guard, I became aware of Previdence's success in the U.S. Army's Wounded Warrior Transition Unit and the positive impact they had in the lives of many soldiers. When I became Chief of Police for the Ogden, Utah, Police Department I immediately reached out to see if the same results could be achieved within the Public Safety sector. Previdence worked closely with me and built a program designed specifically for police, fire, and dispatch personnel who suffer from many of the same stress-induced traumatic events as military veterans, along with some unique to their trades.
The impact of the evaluation and treatment program was immediate. Upon making the program mandatory within the Department, we identified that 11% of our police officers were in high-risk categories for negative behaviors, including risk to self or others. Once the confidential findings were made available to the individual officers, many immediately began seeking treatment from Previdence. In one extreme case, an officer reported he had been suicidal in the most recent week and had put his gun in his mouth on two different occasions. He told his therapist the evaluation and treatment saved his life.
To date, no officer or family member who has enrolled in treatment through Previdence has had a poor outcome. Lives have been saved, families have remained intact, mental health issues have been resolved, negative behaviors have been reduced, work performance has improved.\r\n
The Previdence Mental Health model has been a tremendous addition in our\r\n (Weber) School District. Through the assessment process, we feel that we are then able to better\r\n identify, measure and manage risky behaviors using established protocols. Through more effective\r\n mental health assessments, we also feel that we have significantly improved our ability to provide the\r\n best treatment possible for our students. The results in our district have proven to be invaluable! We\r\n know that students and families have been better served as a result of our use of the Previdence\r\n Mental Health assessment tools.
Previdence was a game-changer for our (Weber) School District! With this\r\n simple and straight-forward software, we are able to identify and track threatening students, and then\r\n wrap supports around those students so we can help them thrive. We have recently started using\r\n Previdence to track all of the mental health services we are offering to our students, and it saves us\r\n so much time to store all of our clinical data and assessments within this great program.
As we deployed Previdence, we saw results with our Peer Support Team in\r\n the first month. The continuing results have been phenomenal. We have identified several serious\r\n mental health concerns amongst employees that we have been able to properly address. Without the\r\n Previdence system these issues would have gone unnoticed with potentially dire consequences.
\r\n We are provided quarterly reports which help us at the command level to see what the mental fitness is\r\n of our teams. The anonymous reports provide me as an executive, a look into the mental well-being of\r\n my organization. Previdence vets and screens all their therapists to assure they are trauma trained\r\n experts and only select the best to recommend for seeing all first responders.
Confidentiality\r\n is paramount with their system. I do not see any names of team members who are getting help. We only\r\n see actionable data which helps us with more targeted trainings.
I wholeheartedly recommend\r\n the Previdence System to any public safety entity looking to better care for the members of their\r\n organization.\r\n
I can’t say enough good things about the staff and services at\r\n Previdence.
I had known for some time that I could benefit from professional counseling due to\r\n the cumulative stress and trauma of nearly 20 years in law enforcement. When I heard about what our\r\n department was considering with Previdence and the assessment part of their services, I was hesitant\r\n to seek help due to the stigma sometimes associated with seeking guidance with mental health.
\r\n But I knew I could use some help. I finally took the panels… honestly and openly. I was pleased with\r\n the candor and professionalism of the staff at Previdence. They truly made me feel at ease and\r\n comfortable to the point that I actually looked forward to my appointments.
As for the\r\n services provided, my quality of life and outlook on life has vastly improved. Thanks to the\r\n counseling and advice offered by Previdence, I’ve finally been able to process stress and trauma in a\r\n healthy way. I highly recommend the Previdence team to anyone experiencing excessive stress and\r\n emotional trauma.\r\n
Address: 5677 S 1475 E, Suite 4B \r\n
\r\n South Ogden, UT 84403\r\n
Phone: (801) 409-0904
\r\nSales: dave.reeder@previdence.com
\r\nMember Care Email: MemberCare@previdence.com
\r\nMember Care Phone: 385-298-8152
\r\nHours: Monday - Friday
\r\n 8:00 am - 5:00 pm MST
Our Previdence mission: Heal individuals and families one mind at a time. \r\n
\r\n
\r\n We discover, create, develop, and deliver the best tools, diagnostics, practices and\r\n data-driven intelligence all with outcomes in mind. We provide the necessary tools, best practices, best\r\n providers and our Previdence library of screened studies and solutions to providers that are not found\r\n anywhere else in a package.\r\n
Previdence provides a panel of data-based assessments, which are scored by a trained clinician to determine an appropriate mode of care.
\r\nA member of our Liaison Team will reach out to you personally, when necessary, to connect you to a vetted, trauma-trained therapist.
\r\nPrevidence provides education and trainings specific to each agency to strengthen mental health and well-being within the organization.
\r\nOrganizational and individual health and well-being are monitored through quarterly reports, collaboration with administration, and individual follow-up procedures.
\r\nReminder: Please contact Previdence Therapist Advocate Team for Basic ART registration information / non profit discount.
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\r\n
\r\n June 9th
\r\n 6p - 7p Mountain Time
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\r\n July 14th
\r\n 6p - 7p Mountain Time
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\r\n As therapists there is something I would like you to consider as you look at your therapy goals: Do you instill hope into the lives of your clients? \r\n Our first responders experience a tremendous amount of ongoing stress. Our role as therapists is to help them get their lives back in the fastest way possible.
\r\n When someone comes into my office who has experienced trauma, I try to have them leave with hope. I'm hoping many of you have discovered that when you use ART in your FIRST SESSION, your clients walk away with a smile and maybe, for the first time in many months, don't feel the heavy load they have been carrying.
It is still a wonder to me that after just 3-4 sessions an individual who has experienced horrible things can say to me, \"I've gotten my life back'. \r\n That's the Previdence way!\r\n\r\n
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\r\n| BODY | \r\nMIND | \r\nEMOTIONS | \r\nRELATIONSHIPS/ BEHAVIORAL | \r\n \r\n \r\n
|---|---|---|---|
| Sleep Problems | \r\nConfusion | \r\nShock | \r\nSuspiciousness | \r\n
| Appetite Changes | \r\nDisorientation | \r\nGuilt | \r\nDistrust | \r\n
| Nausea | \r\nIndecisivness | \r\nFear | \r\nIrritability | \r\n
| Headaches | \r\nWorry | \r\nEmotional Numbing | \r\nConflict | \r\n
| Fatigue/Exhaustion | \r\nMemory Loss | \r\nGrief | \r\nWithdrawal | \r\n
| Wired/Jumpy | \r\nShortened Attention Span | \r\nResentment | \r\nIsolation | \r\n
| Bodily Aches/Pains | \r\nDifficulty Concentrating | \r\nShame | \r\nCriticalness | \r\n
| Racing Heartbeat | \r\nUnwanted Memories | \r\nSadness | \r\nFeelings of Rejection / Abandonment | \r\n
| Digestive Problems | \r\nIntrusive Thoughts | \r\nAnger | \r\nIncreased Controlling Type Behavior | \r\n
| Change in Libido | \r\nSelf-Blame | \r\nOver Sensitivity | \r\nChange in Activity | \r\n
| Nightmares | \r\nPoor Abstract Thinking | \r\nHelplessness | \r\nEmotional Outbursts | \r\n
| \r\n | Amnesia | \r\n\r\n | \r\n |
Individuals may experience changes in their spirituality, such as questioning their meaning or loss in faith as well
\r\nContact a Trauma-trained Mental Health Professional Anytime
\r\n- Safe space, new environment
\r\n- Water, snack, blanket
\r\n- Walk, if they need to
\r\n- Be present, listen, and validate
\r\n- Focus on right now
\r\n- What's going on?
\r\n- What triggered this?
\r\n- When was the last time you ate and slept?
\r\n- Directly ask about suicidal or homicidal intent.
\r\n - if yes, get them to the hospital. If immediate danger, get police help.\r\n- What has helped you calm down in the past?
\r\n- Are you alone? Is there anyone you can be with?
\r\n- Complete Crisis Response Plan
\r\n- What is their plan for the next 24-48 hours?
\r\nLorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. Duis aute irure dolor in reprehenderit in voluptate velit esse cillum dolore eu fugiat nulla pariatur
\r\nLorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. Duis aute irure dolor in reprehenderit in voluptate velit esse cillum dolore eu fugiat nulla pariatur
\r\n| BODY | \r\nMIND | \r\nEMOTIONS | \r\nRELATIONSHIPS/ BEHAVIORAL | \r\n \r\n \r\n
|---|---|---|---|
| Sleep Problems | \r\nConfusion | \r\nShock | \r\nSuspiciousness | \r\n
| Appetite Changes | \r\nDisorientation | \r\nGuilt | \r\nDistrust | \r\n
| Nausea | \r\nIndecisivness | \r\nFear | \r\nIrritability | \r\n
| Headaches | \r\nWorry | \r\nEmotional Numbing | \r\nConflict | \r\n
| Fatigue/Exhaustion | \r\nMemory Loss | \r\nGrief | \r\nWithdrawal | \r\n
| Wired/Jumpy | \r\nShortened Attention Span | \r\nResentment | \r\nIsolation | \r\n
| Bodily Aches/Pains | \r\nDifficulty Concentrating | \r\nShame | \r\nCriticalness | \r\n
| Racing Heartbeat | \r\nUnwanted Memories | \r\nSadness | \r\nFeelings of Rejection / Abandonment | \r\n
| Digestive Problems | \r\nIntrusive Thoughts | \r\nAnger | \r\nIncreased Controlling Type Behavior | \r\n
| Change in Libido | \r\nSelf-Blame | \r\nOver Sensitivity | \r\nChange in Activity | \r\n
| Nightmares | \r\nPoor Abstract Thinking | \r\nHelplessness | \r\nEmotional Outbursts | \r\n
| \r\n | Amnesia | \r\n\r\n | \r\n |
Individuals may experience changes in their spirituality, such as questioning their meaning or loss in faith as well
\r\nContact a Trauma-trained Mental Health Professional Anytime
\r\n- Safe space, new environment
\r\n- Water, snack, blanket
\r\n- Walk, if they need to
\r\n- Be present, listen, and validate
\r\n- Focus on right now
\r\n- What's going on?
\r\n- What triggered this?
\r\n- When was the last time you ate and slept?
\r\n- Directly ask about suicidal or homicidal intent.
\r\n - if yes, get them to the hospital. If immediate danger, get police help.\r\n- What has helped you calm down in the past?
\r\n- Are you alone? Is there anyone you can be with?
\r\n- Complete Crisis Response Plan
\r\n- What is their plan for the next 24-48 hours?
\r\n\r\n- Safe space, new environment
\r\n- Water, snack, blanket
\r\n- Walk, if they need to
\r\n- Be present, listen, and validate
\r\n- Focus on right now
\r\n- What's going on?
\r\n- What triggered this?
\r\n- When was the last time you ate and slept?
\r\n- Directly ask about suicidal or homicidal intent.
\r\n - if yes, get them to the hospital. If immediate danger, get police help.\r\n- What has helped you calm down in the past?
\r\n- Are you alone? Is there anyone you can be with?
\r\n- Complete Crisis Response Plan
\r\n- What is their plan for the next 24-48 hours?
\r\n\r\nStart with this brief questionairre
\r\n \r\n\r\n As a Previdence Professional Network (PPN) provider, your combined expertise and experience will enable us to serve individuals who are seeking qualified therapists, focused on trauma-informed care and other relevant therapy modalities to help guide them on their path to healing and enhanced quality of life. \r\n
\r\n\r\n Many of our clients are first responders and medical professionals. We're searching for therapists who are trained in highly effective evidence-based modalities, preferably EMDR and/or ART (Accelerated Resolution Therapy). Additional specialties are also welcomed. \r\n
\r\nwho need qualified, specialized therapists to assist in guiding them on their path to healing and enhanced quality of life.\r\n
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\r\n Address: 5742 S 1475 E,
Suite 200, South Ogden, UT 84403
Contact Member Care:
385-298-8152
Email Us:
membercare@previdence.com
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\r\n\r\n Sleep isn’t often thought to treat mental health conditions, whether they are chronic or occasional. Yet studies show that if a person exhibits both insomnia and anxiety or insomnia and depression, and just the insomnia is treated, the anxiety and the depression get better. Sleep is an essential biological function, and with proper treatment, a potentially adjustable way to address mental health conditions and reduce suicidal behavior.\r\n
\r\n\r\n Ya know the gut microbiome we mentioned last time? Sounds disgusting, but what’s in your gut has a lot to do with your overall health and sleep. It is composed of viruses, bacteria and fungi. When it is unhealthy, your chances for irritable bowel syndrome, dermatitis and neurological imbalance increase…that’s the small list
\r\n Stay tuned for further discussion about your gut health and sleep. We’re talkin’ about good foods for a healthy microbiome next time. I know you can’t wait.\r\n
Get your boots on, we’re takin’ a walk through transference next week!
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\r\n\r\n Sometimes, though, the experiences are not so good. Maybe they happened in adulthood, on the job, or at home, or on personal time. Maybe those events created trauma because of what you personally experienced or were witness to. You still have the same reactions as if you were back in that place, that time. You are triggered by the smells, sounds, sights, feelings, and emotions that can be intense and vivid. What is this thing you are facing? \r\n
\r\n\r\n Transference! A return of old feelings you had in a specific moment that linger in your subconscious. Transference has its roots in trauma, commonly in childhood, but also from secondary trauma. It reflects what you experienced due to a disturbing situation and can result in a distorted perception of another person, place, or event. It is fear of the same event, or one similar, happening over and over again. Additionally, transference is a symptom of anxiety.\r\n
\r\n\r\n As a first responder, you regularly experience devastating scenarios. The fear you have that others may be in a similar danger is real, because your brain is accustomed to the “rescue.” This is not a life sentence\r\n
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\r\nWho knew sleep affected so much? Good sleep is a game-changer! And it feels so good!
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\r\n\r\n When someone with a mental illness is called dangerous, crazy, or incompetent, rather than unwell, that is stigma. Sometimes people are mocked or called weak or cowardly for seeking help. Stigma is stereotyping a person based on inaccurate information and/or beliefs.\r\n
\r\n\r\n Social stigmas such as disapproval, discrimination, and prejudices against an individual, or illness, are like labels and can be difficult to remove. They are unfair and breed fear and hate. For the individual facing such challenges, it can be like a ball and chain, leading to seclusion, loneliness, depression, and anxiety. This further intensifies a mental illness.\r\n
\r\nTo remove stigma, we start by understanding our own mental health; we all have it, just like we have physical health. We must understand the impact of stigma on people. All humans face challenges and by sharing how we overcome them, whether with therapy, or support of family, friends, or co-workers, allows others to see the hope in healing and that stigmas are a simple state of mind.
\r\nFor more information on stigma, refer to the following sites, Very Well Mind, American Psychiatric Association, Mayo Clinic, and National Institutes of Health.\r\n
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\r\n\r\n Trauma is an emotional response to a critical event like an accident, physical violence, sexual assault, natural disaster, military combat, or any devastating incident that threatens or causes harm and disrupts our sense of safety and security, leading to feelings of vulnerability and helplessness. These events are typically sudden and unpredictable. Often, the result is overwhelming amounts of stress that exceed our ability to cope. Shock and denial are normal reactions directly after an incident but can persist for a long period.\r\n
\r\n\r\n Long-term reactions include erratic emotions, flashbacks, strained relationships, and possibly physical symptoms like headaches, nausea, or body aches. These experiences are typical, but some have a hard time moving on with their lives. They struggle to find the “normal” they once knew.\r\n
\r\n\r\n It's not always one specific incident that causes trauma. It can be the result of recurring events and feeling overwhelmed. It can be precipitated over weeks, years, or even decades. Situations a person cannot control, or their perceived lack of control, also cause trauma.\r\n
\r\n\r\n As we dive deeper into the topic of trauma, you’ll realize how often you experience it as a first responder. That is considered secondary, or vicarious trauma. \r\n
\r\n\r\n Please reach out with questions, suggestions, or concerns you may have. Contribute to this conversation as you see fit. You are in a position to bring awareness to what you do and how it affects you. We value your input, your mental health, and your ability to function on a healthy level. \r\n
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\r\n\r\n Now, we have hopes of a much different caliber, “I hope I have enough money to get me through to the next payday,” or “I hope the next call we respond to is just a simple _____” (fill in the word you just said in your mind).\r\n
\r\n\r\n Trauma is heavy, but it’s real and it’s pervasive, and we need to talk about it. We also need to talk about HOPE. What is HOPE? How do you define it? \r\n
\r\n\r\n HOPE, according to Oxford and Merriam-Webster, “a feeling of expectation and desire for a certain thing to happen; a feeling of trust; to expect with confidence.” HOPE is a genuine sense of faith that life, along with its messy trials, truly is good…it feels good to be alive. HOPE is knowing things will get better.\r\n
\r\n\r\n When there is little or lost HOPE, it is important to consider how to manage life’s trials and the trauma you face on the job. Use your support network, social and/or family; they are vital components of coping skills and contribute to becoming more resilient and mentally fit. Nurturing your mind is just as important as nurturing your body and helps create resilience. Reaching out to a therapist is also essential in maintaining optimum mental health. Most of us see a physician to maintain our health, but few take time to seek a therapist to keep our minds in top performance. Why is that? \r\n
\r\n\r\n I’m sure most visualize therapy as lying on a couch, a therapist with notepad in hand, reliving the worst days. Therapy has changed dramatically over the years with new, profoundly effective methods of treating trauma. ART (Accelerated Resolution Therapy) and EMDR ( Eye Movement Desensitization Reprocessing) are two approaches proven to help alleviate symptoms of PTSD, anxiety, depression, and other mental health issues. These modalities don’t merely mask the symptoms, they treat the cause. \r\n
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\r\n\r\n Resilience is our inner strength to rebound from adversity. When we harness that inner strength, we typically recover, sometimes even stronger than before. Though resilience doesn’t make our problems go away, it empowers us to see beyond them, to see the light in a dark place, to be fulfilled and enjoy life. Resilience equips us with the skills to manage stress in a healthy way.\r\n
\r\n\r\n The Mayo Clinic states that, “resilience is the ability to adapt to difficult situations.” You may still become angry, frustrated, or feel grief and pain, but you keep functioning…physically and psychologically. It’s not about putting up with something difficult, enduring the struggle, or figuring it out on your own. As a matter of fact, a key element in resilience is being able to reach out to others for support. \r\n
\r\n\r\n Resilience, coping skills, and protective experiences (stability) go hand-in-hand. These positive outcomes help outweigh the negative outcomes. Similar to a scale…protective outcomes on one side, negative outcomes on the other. Life has to balance out somehow and when we struggle to find the positive, there are acquired skills that bring balance back. \r\n
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\r\n\r\n When we look at the big picture and understand mental health, we realize it affects how we think, feel, and behave. It is our emotional, psychological, and social well-being. It helps determine how we handle stress, relate to others, and make healthy choices. Mental health is important at every stage of life, from childhood and adolescence through adulthood. Refer to the CDC for more information about mental health and how important awareness is. \r\n
\r\n\r\n May is Mental Health Awareness Month, and having these intentional conversations helps to remove the stigma. Making it a normal part of life by talking about mental health and therapy does just that. It shouldn’t be a secret, or something we try to hide for fear of “a look” or being rejected. We readily talk about our time at the gym, the dentist, or going to the doctor. Taking care of our mental health is as important to our function as physical (the body itself) and physiological (the body’s functions) care. \r\n
\r\n\r\n In the last few Mental Health Minutes, we’ve discussed stigma, hope, and resilience, among other topics. One way to remove the label placed on mental health is to openly talk about it. Discuss it in a way that normalizes it, brings it out of the darkness and into the light of recognition and acceptance. Are you reluctant to discuss your mental health because of the response you might get?\r\n
\r\n\r\n Please consider talking about your mental health with a loved one, a friend, or, if available, somebody on your peer support team. Casually bring it up. By opening your door, you may be opening a door for someone else in need of support. \r\n
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\r\n\r\n This isn’t some sappy attempt at making you see your worth. It’s a sincere effort to bring awareness to the courageous and gallant person you are. Let this small message give you hope and shed light on your gifts and help you identify YOUR value. Let it help you stay connected.\r\n
\r\n\r\n Your job is filled with experiences that help you grow and become a better person. You have the opportunity to teach, develop friendships, and share with the community your expertise, wisdom, courage, and humanity. You’re the one we look to for protection and help. We see you as the hero, the one we call in our time of need. Yeah, that’s a pretty heavy cross to bear, but it’s also commendable and rewarding, and only you can fulfill that role. You do your job well, nobody can do it like you. You bring a uniqueness to the first responder occupation that makes it rewarding, that’s why you keep coming back and doing it day after day\r\n
\r\n\r\n Be passionate about what you do to make a difference. Be proud that you are seen as the one strong and brave enough to carry the net. And, be assured you are appreciated, respected, cared for, and above all celebrated for your selflessness and bravery. What sets you apart is your willingness to run TO danger, not away from it.\r\n
\r\n\r\n The world is better with you in it. \r\n
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\r\n\r\n Whip out a book? It’s actually nice to sit in the library, your car, or a quiet room in your home for a few minutes reading.
Listen to music? It literally moves you.
Journal the events of the day? Writing your thoughts helps build resilience. You get to “see” your day from another perspective. This is recall.
Close your eyes and relax? Just let your brain rest and be mindfully present in the moment, or completely absent.
Get on TikTok, Facebook, Instagram and the like? This is good, in moderation.
\r\n What’s your go-to when you have a few, unspoken-for minutes?\r\n
\r\n Here’s a small look at the effects of social media and technology on your brain. How do tech devices interfere with the brain’s ability to function, to send messages to your body that say, “life is good,” “I feel happy and energized”? \r\n
\r\n\r\n The four main brain chemicals that make you happy are dopamine, serotonin, oxytocin, and endorphins. A good way to release these is to do what you love, get up, move, rest, take a bath, and take time for yourself. Using your phone for social media isn’t a bad thing, it can help you stay connected to family and friends. \r\n
\r\n\r\n However, there’s a drawback to using our modern, hypnotic, convenient technology. It interferes with the brain’s ability to produce and sustain the good chemicals that make you happy and calm. Unaware of the time, you realize you’re caught up, surprisingly it’s been 20-30 minutes, or more and you feel like a zombie. Where did the time go? You might be addicted. That’s not good.\r\n
\r\n\r\n The negative side of social media is that people find themselves sitting for too long wasting time scrolling, learning nothing new, and losing sleep. Put the phone and other technology away at a specific time each evening (unless you’re on call, of course). \r\n
\r\n\r\n Develop a healthy bedtime routine that does not involve a screen. Your sleep will improve, along with your mood and overall health and daily function. \r\n
\r\n\r\n How do you feel about social media, about technology and how they influence your thoughts, behavior, and your life?\r\n
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\r\n\r\n Happiness means different things for each of us, but we all want it. Some people are naturally happy, while others struggle to find their joy. How do you achieve happiness and joy in life? Really consider this for a moment, then read on to find a few ideas to promote “happiness hormones”.\r\n
\r\n\r\n Happiness hormones…what are they? Dopamine, serotonin, endorphins, oxytocin\r\n
\r\n\r\n A few simple ways to boost your happiness and make life so much better. For more information, go to National Institute of Health, Mayo Clinic, and Harvard Health.\r\n
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\r\n\r\n The focus of this neuroscience “minute” is sleep and how vital it is to our overall function and quality of life. We’ve discussed sleep before, but it is such a fundamental aspect of a healthy life that addressing it again is necessary.\r\n
\r\n\r\n It's easy to understand how quantity and quality of sleep affect us. It’s a completely different concept to actually GET the quantity and quality of sleep required. What do we do? We take what we can get and hope to get a few zzzz’s on the side once in a while (right, like that’s gonna happen).\r\n
\r\nSleep is crucial to brain health. Research shows a correlation between sleep disturbances and multiple neurological diseases like stroke, cognitive aging, dementia, Parkinson’s disease, among others.
\r\n\r\n Circadian rhythm is the rhythmic activity patterns of rest and activity, the body’s internal clock located in the brain…in the hypothalamus…that coordinate mental and physical systems. They are related to environmental cues like light. Our brain and body regulate our sleep and circadian rhythms and, equally, our circadian rhythms affect our brain and body. Now add sleep disturbances to those patterns and they’re thrown off, which creates a multitude of health issues. \r\n
\r\n\r\n As we age, the deep sleep we need decreases, which contributes to an increase in beta amyloid, a protein found to accumulate in people with Alzheimer’s (this is the science part, cuz it’s about neurons and molecules and toxic buildup through a process called the glymphatic flow). Geez!\r\n
\r\n\r\n See, it’s as easy as getting better sleep, 7-8 hours/night of deep, uninterrupted, peaceful sleep…I’ll pause while we laugh. Kidding! There are effective ways to get the sleep we need, but it starts with knowing what you, the individual, need that will sustain your circadian rhythms and allow your brain and body to function at full capacity. \r\n
\r\n\r\n Get plenty of sunlight\r\n
\r\n\r\n Limit exposure to light/electronics in bed\r\n
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\r\n\r\n You’re acquainted with trauma, unfortunately, but what about secondary or vicarious trauma? Though it seems responding to disturbing incidents wouldn’t cause trauma, it can be as detrimental to the first responder as experiencing it firsthand. You have a big heart, you’re prepared to help others and with that comes a cost.\r\n
\r\n\r\n We first addressed trauma on May 5, but you address it every day. Here’s a bit of information to keep you sharp and recognize the type of trauma you are exposed to, how you may experience it, and what you can do to alleviate the effects (more on this later).\r\n
\r\nYou approach your job each day prepared for the worst. You see the sad, gruesome, depressing, unjust, and you can’t get it out of your head. It’s in your thoughts, your dreams, and now you find yourself obsessing about the potential danger to you and your loved ones. It’s a bit confusing, though, because you weren’t the one in the accident, the victim of the crime, or the natural disaster. What are these feelings you are experiencing? Why does it seem like your brain is rattled and you’re unable to clear your head or erase the event? Why do you feel angry and isolated, fearful and anxious?\r\n
\r\n\r\n Vicarious/secondary trauma is described as: the emotional residue of exposure to traumatic stories and experiences of others through work; witnessing fear, pain, and terror that others have experienced; a pre-occupation with horrific stories told to the first responder. The chronic stress of taking in others’ trauma, which leads to symptoms similar to PTSD.\r\n
\r\n\r\n Signs you may be experiencing vicarious trauma could be: bystander guilt; shame; feelings of self-doubt; preoccupation with thoughts of the situation; loss of hope; pessimism; cynicism…the list goes on. These reactions can be threatening to the one feeling them and need to be addressed. Reach out to a trusted friend/family member, peer support, the Previdence Liaison, or a therapist.\r\n
\r\nWe invite you to watch this short video.
\r\n “I wish my head could forget what my eyes have seen” \r\n Behind The Shield\r\n
\r\n This Mental Health Minute contributors are National Institute of Health and Psychology Today.\r\n
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\r\n\r\n Although traumatic experiences often involve a threat to life or safety, any situation that leaves you feeling overwhelmed and alone can be traumatic, even if it doesn’t involve physical harm. Traumatizing events can be directly experienced, witnessed, learned about from others, or seen/read in news reports. The more severe an event is and the longer it lasts the more likely it is to be traumatizing.\r\n
\r\n\r\n The facts of a distressing event don’t determine whether it is traumatic, rather, it is how a person experiences it emotionally. What is traumatic for you might not be for someone else. People’s responses to trauma vary considerably and are influenced by multiple factors, but most influential are how frightened, helpless, and alone the individual feels. However, anybody can be traumatized.\r\n
\r\nTraumatic experiences change the brain and alter certain physiological / bodily responses. Experiencing trauma changes a person’s life and how they perceive the world, interfering with the ability to trust and feel safe. It can be strongly and clearly felt, in more subtle ways, such as feeling numb, a vague sense of discomfort, or that something is “off”. It changes how information and emotions are processed and can cause lasting harm to a person’s emotional and social development by dramatically altering their beliefs about safety—both physical and emotional. Behavior, outlook on the future, attitude and beliefs about people are all impacted by the experience of trauma. There is no “right” or “wrong” way to think or feel in response to trauma.
\r\n\r\n Following a traumatic event, most people experience a wide range of physical and emotional reactions. It's important to know that developing trauma symptoms is never a sign of weakness. These are normal reactions to abnormal events.\r\n
\r\n\r\n These symptoms typically last from a few weeks to a few months, and gradually subside. However, the effects of trauma can remain with survivors for much longer—often years, or a lifetime. Even when feeling better or “back to normal,” from time to time these symptoms can re-occur. Triggers such as an anniversary of the event, images, sounds, or smells, can be a reminder of the traumatic experience.\r\n
\r\n\r\n Like people who have lost a loved one or gone through a divorce, trauma survivors go through a grieving process. Grieving is a natural and normal reaction following trauma. Whether or not a traumatic event involves permanent injury or death, coping with the loss of a sense of safety and security is imminent—at least temporarily. It does not have to be a life sentence.\r\n
\r\n\r\n As you are well aware, secondary/vicarious trauma is real, it is pervasive, and it requires attention and, often, professional help. Reach out when you are in need, attend to your well-being and live to function at full capacity.\r\n
\r\n\r\n This Mental Health Minute has been created for you, with contributions from National Institutes of Health and American Psychological Association.\r\n
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\r\n\r\n It starts with you, with me, with all of us talking honestly, and without shame, about our own experiences with mental health. Not necessarily disclose our most personal circumstances, or traumas, but how we focus on our mental fitness, and then not be afraid to share with others. \r\n
\r\n\r\n Stigma – public, self, and institutional - reduces the likelihood we will reach out for support and has negative effects on recovery. This leads to reduced hope, lower self-esteem and self-worth, as well as adverse effects on families, social circles, and work life. \r\n
\r\nWe are not a diagnosis - instead of “I’m bipolar,” say, “I have bipolar disorder.” We are not a mental health condition, just as we are not cancer, or other physiological condition. How we respond to our own mental health can influence others to feel secure in accepting their own. We all have mental health, we are just at different levels of need. Imagine a world where we could be ourselves and discuss our mental health journey knowing we will be seen in the same positive way
\r\n\r\n Keeping our thoughts positive leads to our words and conversations being positive. Though mental health has been seen as a dark place, it is time to enlighten our minds and spread the word that it is a normal part of our being and talking about it should also be normal. \r\n
\r\n\r\n For some positive mental health reading/listening, here are a few organizations and campaigns that focus on addressing the issue of mental health stigma and removing the negative labels; bring change to mind; STAMP OUT STIGMA; Make it OK; This is My Brave; How Are You Really?; Safe Space Radio; stigma free; Healthy Minds with Dr. Jeffrey Borenstein. \r\n
\r\n\r\n This Mental Health Minute has been created for you. Contributions from American Psychiatric Association, National Institute of Health, and NAMI. \r\n
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\r\n\r\n Whether you like hard rock, country, classical, blues, pop, jazz, or any genre of music, we feel happy with our tunes. They energize us, move us to dance, smile, and actually feel positive..\r\n
\r\n\r\n Think of movies with music, now think of them without the music. It makes a huge difference how we perceive the scene, how we feel about the characters and events. We are brought to excitement, happiness, fear, anxiety, and sit-on-the-edge-of-your-seat anticipation when we hear the notes and crescendo\r\n
\r\nI always picture the movie Jaws without that all-too-familiar theme, do, do, do, do…how would I know to start anticipating his arrival and feel fear for the one with a foot dangling from the surfboard or hanging precariously over the edge of the boat…yikes! Music cues my innate sense of danger and prompts me to utter, “He’s on his way, get your foot out of the water! Get out of there!”\r\n
\r\n\r\n How about the holidays? The carols and happy jingles playing, getting us excited for the long anticipated day to arrive. Shopping seems less daunting when, in our subconscious mind, we sing along with the voices on the loudspeaker.\r\n
\r\n\r\n Did you know music can enhance mental clarity? On the side of science, research shows music can repair damaged cells and spark brain activity in dementia and Alzheimer’s patients. When music therapy was introduced as part of the standard rehabilitation in patients with COPD, there were improvements in symptoms, psychological well-being, and quality of life, compared to those who received rehabilitation alone.\r\n
\r\n\r\n Music has the ability to distract us from daily stress and can lessen the impact of depression and anxiety. It affects our brain in a positive way increasing energy and stamina. Music can actually lower or raise blood pressure, help process emotions, calm aggressive behavior, prepare us for sleep, even increase learning rates. \r\n
\r\n\r\n Wow! The power of music! Who would’ve thought a little ditty could raise our spirits, move our feet and hearts, and motivate us to FEEL good, and at the same time, improve our overall health? So, listen to your favorite music to clear your mind and hit the reset button.\r\n
\r\n\r\n This Mental Health Minute has been created for you. Contributions from National Institute of Health, Listen for Life, and Mayo Clinic. \r\n
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\r\n\r\n Did you know there is science that backs the positive effects of controlled breathing? Though breathing is autonomous we can control it, unlike many other bodily functions. It is an essential act that literally requires no thought because it is governed by the autonomic nervous system. However, thinking about it can alter your physical and mental health.\r\n
\r\n\r\n You see, breathing isn’t just about the lungs. It affects the nervous and cardiovascular systems and more. By changing how much we inhale, we actually impact how much blood is ejected from our heart. As well, breath is closely tied to cognition (how the brain functions). There are several ways breathing can affect the brain, and it generally comes down to the type of breathing exercise used, such as nasal breathing. Nasal breathing synchronizes activity in the piriform cortex (odor acuity and perception), amygdala (experiencing emotions), and hippocampus (memory formation and retrieval), which has a positive effect on cognition. Interestingly, this synchrony is not achieved with mouth breathing.\r\n
\r\nIt’s helpful to know how breathing both affects and is affected by the nervous system. Breathing and heart rate are regulated by the same parts of the brain, and each “talks” to the other to work in sync. When we inhale, our lungs expand, and pressure on the heart and blood vessels changes. That stimulates sensory nerves that, in return, affect how hard we breathe.
\r\n\r\n I’m sure you understand how important controlled breathing is to physical and emotional health. No, it’s not a cure-all for severe mental health challenges, or acute medical conditions. Just keep in mind that you do have some control over your breathing and that control leads to improved mental and physical health. It only takes a few minutes to practice some breathing techniques that positively impact your day. \r\n
\r\n\r\n Are you breathing?\r\n
\r\n\r\n This Mental Health Minute was created for you with contributions from the American Heart Association and Neuroscience News. \r\n
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\r\n\r\n This Mental Health Minute focuses on creating a “Culture of Wellness” in the first responder world. How do we do that? It takes not only those in the mental health field, but the first responder, him/herself, along with their employers. Once the culture is created, healthy habits form and facing the trauma in the field will have less of a negative impact on the lives of those who serve. \r\n
\r\n\r\n The conversation around mental health must be open, positive, and supportive by the employer. With programs created, peer support at the ready, and resources for all employees, a solution-focused environment is established. Employees will feel secure knowing they have support, in turn, helping to sustain familial relationships. These two things run in tandem, because when work life is less stressful, so will family life be and vice versa.\r\n
\r\n\r\n The stigma around seeking assistance has led millions to suffer in silence, but with the right programs, such as Critical Incident Stress Management (CISM), Critical Incident Stress Debriefings, or assistance programs readily available, it helps bring about more awareness in and around the workplace.\r\n
\r\n\r\n When police chief, Neil Gang, had one of his officers commit suicide, he wondered how it could have happened, why he missed the warning signs and what he could have done to prevent it. What he realized was significant change needed to be made, so he created a model that would bring the tough conversations out of the shadows and into the open to promote officer wellness.\r\n
\r\n\r\n Though mental health and wellness programs and conversations continue to develop, it is imperative to note that inspiration for new approaches, models, and standards are invited in order to care for those who protect and serve our communities. As stated, it is a circle of wellness among family, work, and social life.\r\n
\r\n\r\n This Mental Health Minute was created for you with contributions from the CDC and First Responder Wellness.\r\n
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\r\n\r\n Throughout our lives we’re given advice on budgeting, financial independence, living a debt-free life, among other money matters. You do what’s best for you, but if that’s not working, take a different approach. From sources such as Lighthouse Health and Wellness comes a wealth of information of logical, doable ways to save and develop new habits. \r\n
\r\n\r\n This has been a much longer Mental Health Minute, but money management is crucial in relieving stress and maintaining healthy relationships, because the burden of debt is lighter, and those difficult times won’t seem so challenging when you have something soft to fall on.\r\n
\r\nThis Mental Health Minute was created for you with contributions from Lighthouse Health and Current.
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\r\n\r\n We work hard, take care of our family and responsibilities, but sometimes forget to reverse and think like a child, let our mind relax and the creativity flow. Play boosts our general well-being and can help us cope with stress, not to mention the physical aspect of play that can intrinsically motivate us when having fun. In other words, when exercise feels like play instead of daunting work, we are more likely to participate in it.\r\n
\r\n\r\n Play helps sustain overall health in many ways; improved mood and brain function, reduced stress, improved sense of humor, help in healing emotional wounds, and gives us a feeling of hope. Play strengthens bones, muscles, lungs, heart, and can help reduce obesity. It has also been shown to improve certain health conditions like type 1 diabetes and high cholesterol. \r\n
\r\nPlay provides a fun way to communicate and cooperate with others, while building social skills and critical thinking skills. Interestingly, play at work has many benefits that adults typically don’t realize. The quality of our work depends on our well-being, not just how hard we work. Play engages the creative side of our brain and helps silence the “inner editor,” (the psychological barrier that censors our thoughts and ideas). Play helps us see problems in a new light and come up with fresh, creative solutions, which leads to increased productivity and innovation. As well, it helps build a positive work environment, because it encourages teamwork, refreshes our mind and body, and provides opportunities for social interaction.
\r\n\r\n So, to invigorate our soul, our body, your brain, and feel that matchless childhood energy, go play, have fun, be silly, laugh hard, feel young, and above all, improve your physical and mental health. Laughter is THE best medicine. Have a good laugh every day, let the tears roll and your stomach ache…it’s similar to the positive effects of exercise with all those fabulous neurotransmitters contributing to our well-being.\r\n
\r\n\r\n How will you play today?\r\n
\r\n\r\n This Mental Health Minute has been created for you with contributions from PsychCentral and Mayo Clinic Health Systems.\r\n
\r\n While the Mental Health Minute is geared toward first responders and health care providers, the next one will focus on support for families. Your job is diverse and with it comes a great deal of stress for you, as well as your relationships. Your loved ones need to know they are supported, as well. The MHMs can be beneficial for your family and friends, so please share as you see fit.\r\n{blogdata.description}
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\r\n\r\n This Mental Health Minute addresses families and those close to first responders. The message is necessary in order to help families recognize their own health, both physical and mental. Please share this information with those who are in your circle of relationships. \r\n
\r\n\r\n You realize there are risks your loved one faces each day as they put on the uniform, and you worry about the effects on their health and safety. But what about the toll it takes on their mental health, and what about your own mental health? There is a ripple effect that reverberates throughout the entire home. You may feel overwhelmed and wonder how to support your loved one, how to talk to them, and how to provide for their needs without putting your, and your family’s, on the back burner.\r\n
\r\n\r\n In order to provide support to your loved one, your needs must be met. Caring for yourself is important so you can keep your family happy and healthy. Social support can help you manage the stress and worry with others but that can be hard to find, especially if your friends and extended family members don’t understand the unique experiences you face due to your loved one’s job.\r\n
\r\n\r\n As you traverse the world of first responder life, understand the frustrations are real and can be overwhelming. Make sure to remember your own needs. Take care of yourself the way you take care of others.\r\n
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\r\nThis Mental Health Minute has been created for you with contributions from NAMI and National Institute of Health (NIH).
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\r\n\r\n This Mental Health Minute has been created for you with the contribution from Chanie Gorkin, who created this poem in 2015 when she was just 17 years old\r\n
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\r\n\r\n You know your diet is important, but do you realize how it affects your brain and your mental health? It’s obvious how a healthy diet contributes to our physical well-being and function, but there’s so much more to the simple concept of eating and what we put in our body. Yep, what we eat can make us happy…or really, really crabby. There’s a lot of science behind this. Remember the microbiome from April?\r\n
\r\n\r\n Our brain never turns off! It controls our thoughts, breathing, movement, heartbeat, and senses; this is the autonomic nervous system, controlled by the hypothalamus. That’s a lot of work for a small organ, so the fuel we provide is crucial to the structure and function of our brain, as well as our mood. It’s kinda like how we take care of our car.\r\n
\r\n\r\n Imagine leaving the car running 24/7…something would shut down, overheat, or simply stop. So, quite miraculously, the brain is on a continuous cycle of running and needs a constant supply of fuel. What kind of fuel we consume is vital to how well our “car” runs. We want premium fuel, foods that contain lots of vitamins, minerals, and antioxidants. Like a car, our body can be damaged when we ingest the wrong fuel. Processed foods and foods high in refined sugar can have a negative impact on our health, both mental and physical.\r\n
\r\n\r\n High quality “fuel” can help reduce not only weight gain, but inflammation and oxidative stress. In addition, a healthy diet can improve the symptoms of mood disorders, such as depression. See, there’s a connection between mood and food, as well as how we behave.\r\n
\r\n\r\n You know about serotonin and how it helps regulate sleep and appetite, modify moods, and inhibit pain. But did you know that about 95% of serotonin is produced in your gastrointestinal tract? There’s a lot of science to this, but to keep it short and simple, the production of serotonin is influenced by billions of good bacteria in the intestinal microbiome. To keep this microbiome on track, the quality of food we consume is important to the neural pathways that travel directly between the gut and the brain.\r\n
\r\n\r\n Diets high in fresh vegetables and fruits, unprocessed grains, fish and seafood, and moderate amounts of lean meats and dairy will help you feel good, get your gut healthy, and improve your mood. Try eliminating refined food and sugar for just one week. You’ll see less inflammation throughout your body, as well as feeling happier and increased energy levels.\r\n
\r\n\r\n Give your menu a new look by incorporating the Mediterranean diet, or the traditional Japanese diet for cleaner eating. A clean diet is one that incorporates foods that are as close as possible to their natural state. You can also create your own by finding “clean” eating recipes and including more unprocessed foods and less sugar in your daily routine. \r\n
\r\n\r\n This Mental Health Minute has been created for you with contributions from Eating Well and Harvard Health.\r\n
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\r\n\r\n Though you are trained to handle the difficult calls, you are still capable of feeling some trepidation and fear when responding. Some calls are hard to forget, they stay with you. You may feel anger, sadness, and discouragement. These emotions can make it difficult to respond with empathy, which is normal when your day-to-day is filled with seeing and hearing trauma of others.\r\n
\r\n\r\n The way your body responds to trauma takes on different forms. You may not be bothered by a particular call, but you know you should be. Maybe you are losing sleep or having nightmares; your appetite has changed; you feel irritable and want to be alone. You have sudden, unexplained emotions or even physical pain. You feel anxious, depressed and want to isolate yourself, especially when you relive the traumatic event(s). You may have developed a substance use problem. \r\n
\r\n\r\n Now let’s focus on the positive and what you can do to improve how you cope and feel better emotionally. The cost of caring, also referred to as compassion fatigue, is real, it is normal for those in high-stress positions and needs to be addressed so you can continue doing what you love\r\n
\r\n\r\n When you take care of your mental health the way you take care of your physical health, the weight of those calls seems lighter. Below are some ways you can focus on healing and sustaining your mental and physical health.\r\n
\r\n\r\n Peer Support is a great resource. Let’s face it, you can’t disclose these incidents to loved ones or friends. You experience the unthinkable, so lean on your peers for support. Your coworker notices concerning signs that you are struggling, and they want to be supportive, so they reach out to you. You can help one another through the times that just seem too heavy to carry alone. You are not alone in this.\r\n
\r\nFinally, reach out for confidential, professional support. A lot of people are reluctant to do this. It may be due to concerns about leaders or coworkers finding out and losing confidence in your ability to do the job. Maybe it’s the stigma that has been placed on mental health. Perhaps it’s because your job is centered on saving others in emergency situations, so it may be difficult to resolve needing help yourself. The fact is that we all need support sometimes. When other forms of support and self-care are no longer effective, it’s time to make that call for a professional.
\r\nHow are you feeling today?
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\r\n\r\n Wait just one second! What is mindfulness? It’s the moment-to-moment awareness of yourself, the primitive human capacity to be completely present, aware of where you are and what you are doing, not overly reactive or overwhelmed by what is going on around you. You do this by thoughtfully bringing your attention to the present moment. \r\n
\r\n\r\n We have a tendency to get lost in our thoughts. What happened at work? The to-do list that just keeps growing. What’s making us anxious and stressed? \r\n
\r\n\r\n Ok, let’s take this apart.\r\n
\r\n\r\n What’s happening around you? What do you see, what do you feel? What do you taste, or smell, or hear? Recognize your senses, let yourself really focus on each one. This allows you to “check in” with the immediate moment. You might find your thoughts trailing off to work, what you need to get done, what your family is doing; let that happen, notice it, and then bring your thoughts back to the moment, back to the breath.\r\n
\r\n\r\n The goal is to achieve a state of alert, focused relaxation. Do this by purposely paying attention to emotions, thoughts, and sensations which will enable your mind to refocus on the present moment. To achieve this goal, you have to let go of judgments…let go of the automatic negative thoughts that arise in your mind about yourself and develop an attitude of acceptance. Mindfulness helps promote a sense of calm…who doesn’t need more of that? \r\n
\r\n\r\n The more you practice, the better you get at tuning out the chaos, managing stress, and reducing anxiety and depression. Mindfulness can also help lower blood pressure and improve sleep. We call that grounding yourself. Practice mindfulness for just 2 minutes a day and feel more focused, less stressed and anxious. It’s the positive change you’ve been looking for. \r\n
\r\n\r\n For more information about mindfulness and some techniques, visit Radias Health, Self, and Positive Psychology (I won’t add the .org or .com part, so you don’t have to worry about “clicking the link”). \r\n
\r\n\r\n\r\n This Mental Health Minute has been created for you with contributions from Positive Psychology and Self.\r\n
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\r\n\r\n How this particular therapy is applied to the first responder population differs from the general public, because of your exposure to extreme weather conditions. What you face is unique and challenging and brings serious concern to your body’s health and daily function. Your body needs to be acclimated to withstand intense temperatures, and this MHM will cover a few types of thermotherapy.\r\n
\r\n\r\n Common to many is the use of hot tubs and steam rooms, both in homes and for commercial use. These forms of therapy use moisture and humidity to increase your body temperature and relax muscles. Due to the high levels of humidity, the overall temperature can remain at a low 105 degrees Fahrenheit. This is much more comfortable for some who have difficulty bearing high heat.\r\n
\r\n\r\n The dry heat, like saunas and infrared saunas are more popular than in the past. These are used frequently in homes and commercial settings, like their hot tub relatives. This dry heat uses higher temperatures and less humidity that allows body temperature to increase and relax those tight muscles.\r\n
\r\n\r\n More common and affordable in homes is the use of heat pads. Though they do not improve your overall health, they are a good option for localized healing caused by injuries or muscle tightness. \r\n
\r\n\r\n There are many benefits to heat therapy, as you know. Relief from pain, relaxed muscles, improved circulation, reduced chronic inflammation, and enhanced flexibility. But do you know that along with these physical benefits are mental well-being improvements? Saunas, especially help reduce stress and anxiety and can improve depression.\r\n
\r\n\r\n There are these things, heat-shock proteins (HSP), that make healthy cells stronger by protecting them against stress and injuries. When your cells process stress, you become more resilient and resistant. If your body is not producing HSP, your cells become more vulnerable to damage. You see, your cells fold and process stress, and HSPs help them do this. Cells under stress will fold with the aid of proteins. Proper folding is crucial to maintain cell health and shape. The incorrectly folded cell will become sick and diseased. Heat is one of the best ways to increase HSP, but before taking the leap into the heat, your body must be acclimated first. \r\n
\r\n\r\n How do you acclimate your body? If you work in the high heat, your body naturally adjusts as days/weeks become hotter. To begin your acclimation, get into an uncomfortably hot bath (not hot enough to scald your skin). Keep the water temperature at 98 degrees. This aids in relaxing your muscles and calming your mind. When the goal is to be more tolerant to heat, increase the temperature to 104 degrees Fahrenheit. Be aware of how you feel. Are you lightheaded? If so, get out and cool down. Don’t push this process. Once your body adjusts to the hot tub temperature, you’ll be ready to work toward the higher temps of a sauna.\r\n
\r\n\r\n The dry heat of saunas and infrared saunas will work your body much more than a hot tub, which makes them a bit more dangerous to use. With saunas, the ambient air temperatures increase body temperature from the outside. Infrared saunas use infrared lights to increase body temperature from the inside out, like a microwave, which is why it can be dangerous when not done correctly. \r\n
\r\n Your body uses the same process to become heat-acclimated.\r\n
\r\n \r\n\r\n Low and slow… no more than five minutes at your desired temperature. It is so important to remember this. As your body easily manages five minutes, gradually increase the time 20 minutes at the same temperature. As your body safely manages 20 minutes at that temperature, increase the temperature by five degrees until you reach your desired temperature. This process can take weeks, so just take your time and don’t be in a hurry. Times and temperatures are unique to the individual, so be acutely aware of what your body is doing and how you feel. Just as important, stay hydrated during the process. \r\n
\r\n\r\n In conclusion, your profession is unique and with it comes unique challenges, mental and physical stressors, as well as unforeseen trials. Heat therapy can help decompress your mind, relax your muscles, and change cellular construction, which in turn can increase your resistance and resilience to these uncontrolled stresses\r\n
\r\n\r\n Go hop in the tub, turn on some music, a podcast, or just bask in the silence and feel your body relax and your mind decompress.\r\n
\r\n\r\n This Mental Health Minute is created for you with the help of EMS1 and National Institutes of Health. \r\n
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\r\n\r\n Cryotherapy, or ice bath, is used to flush toxins and enrich red blood cells with oxygen, nutrients and enzymes that work to provide multiple benefits. Here are a few:\r\n
\r\n\r\n Weight loss. As your body is exposed to extreme low temperatures, it is forced to keep its core temperature up, which takes great effort. This effort results in a 500-800 calorie use in just a few minutes of exposure to the icy temps. Even when the session of over, your body continues to work and use calories to reheat itself and return to normal. Blood vessels dilate and endorphins surge through the body. I love endorphins; they’re the hormones that make you feel alert and energetic. In short, cryotherapy is a healthy way to expel calories, while also acting as an immune booster.\r\n
\r\n\r\n Athletic performance and injury recovery. Cryotherapy can enhance recovery after exercise and surgery, and reduce inflammation from injured muscles, bones and tissues. It works to decrease the time it takes for various injuries to repair themselves. DOMS – “delayed onset muscle soreness” is significantly reduced with the help of cryotherapy. \r\n
\r\n\r\n Cryotherapy and anti-aging (this is my favorite). Did you know cryotherapy stimulates collagen production and reduces the appearance of fine lines and wrinkles? It also helps reduce fat deposits and cellulite, and as the skin is exposed to the extreme cold, blood vessels contract, firming and tightening skin. Ice therapy balances hormones, which can be beneficial to anybody in high stress professions, which in turn, helps support a healthy sleep cycle. As a domino effect, these benefits lead to better mental and physical health, because stress affects sleep, which affects hormones, and quite literally affects every aspect of life.\r\n
\r\n\r\n This just keeps getting better.\r\nPain management. This amazing therapy does so much to benefit our body and mind. Among the benefits are, reduction in pain related to arthritis, auto-immune disorders, and chronic fatigue. With cryotherapy pain and discomfort related to Lyme disease and skin disorders like psoriasis and acne is considerably decreased. Degenerative diseases of joints and spine can also be relieved with cryotherapy. \r\n\r\n
\r\n\r\n Improved mood and deep relaxation are two positive effects of cryotherapy, as these changes in mental state last a long time after ending the cycle of cryotherapy. Because cryotherapy treatment destroys fat cells (not just shrink them), the effects are long-lasting, even permanent, with a healthy lifestyle.\r\n
\r\n\r\n We’ve addressed the pros with cryotherapy, now to disclose some of the cons. You may experience tingling, irritation, numbness, and skin redness after a cryotherapy treatment. These side effects will typically go away within 24 hours\r\n
\r\n\r\n This Mental Health Minute is created for you with the help of Healthline, Harvard Health and National Institutes of Health. \r\n
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\r\n\r\n Some panic attacks come on unexpectedly and with abrupt and intense rushes of fear or dread, usually with no real danger or apparent cause. Accompanying these episodes are challenging physical symptoms, like a racing heartbeat, shortness of breath, or nausea. Those that are unexpected typically do not have clear external triggers.\r\n
\r\n\r\n Contrary to the unexpected panic attack, an expected panic attack can be prompted by external stressors, like phobias; spiders, snakes, water, bats, crowds, driving, etc. Panic attacks can have both physical and emotional symptoms that include apprehension and worry, distress, fear of dying or losing control, chest pain, shaking, headache, dizziness, among other similar symptoms.\r\n
\r\n\r\n Risk factors for panic attacks can be experiencing trauma or witnessing traumatic events, like domestic violence, accidents, death of a loved one, divorce. Other factors include chronic health conditions, ongoing stress and worries, family conflicts, mental health conditions like depression, close family members with anxiety and panic disorders, and using substances. Though these risk factors increase the potential for panic and anxiety attacks, they are not a guarantee that an individual will experience them.\r\n
\r\n\r\n Anxiety attacks. They are not the same as panic attacks. They seem the same, as they have similar symptoms, causes, and risk factors. However, a panic attack tends to be more intense and is likely accompanied by more severe physical symptoms. Anxiety leaves you with a feeling of pins and needles, restlessness, sweating, churning in your stomach, aches and pains. Though these symptoms also accompany a panic attack, they are less severe and will normally not incapacitate a person. \r\n
\r\n\r\n Panic and anxiety can disrupt your life if left untreated. They have profound effects on all aspects of daily life. Things like avoiding social situations, physical illness, problems at work or school, depression and anxiety disorders and the like, increased risk of suicide or thoughts of, substance misuse, financial problems. Some people experience anxiety to a degree that they feel unable to escape a situation, so they avoid them altogether, or they become dependent on others to constantly accompany them.\r\n
\r\n\r\n Now that you understand the minor, but significant differences, there are means to cope and remedy a panic and/or anxiety attack and prevent anxiety from turning to a full-blown panic attack.\r\n
\r\n\r\n If you find yourself in a situation that brings on some, or all, of these symptoms, take a moment to focus on the now, the reality, and what you can do to decrease the severity of what you are feeling. If anxiety and/or panic become too much to bare, reach out to your support system, or a professional for help to cope and get through those moments. \r\n
\r\n\r\n This Mental Health Minute was created for you with contributions from Mayo Clinic\r\nand Healthline. \r\n
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\r\n\r\n Connecting with others can be rewarding and bring you a great deal of happiness and relief, as well as reducing stress. Sometimes first responders avoid connecting with others, but when they do, they find that confiding in someone they trust, someone who cares, the weight on their shoulders gets a little lighter. \r\n
\r\n\r\n When you think about social support, what comes to mind? What does that term mean to you? The social support we all seek (even subconsciously) is the physical and emotional comfort given by our partner, family, friends, co-workers, and others who are in our network of relationships. The goal behind social support is to build you up in times of stress so you have the strength and desire to carry on and thrive, not just survive.\r\n
\r\n\r\n Your stress response is kicked into overdrive at work, so utilize those connections you have, they are some of your most effective stress management tools. If you think you don’t have connections, try reaching out to someone you trust or spend alone time with your partner talking about something that is stressing you out. You don’t need to talk about the worst call or disclose the gory details. Sometimes the greatest stressors are the day-to-day things, the interactions with other people. \r\n
\r\n\r\n You see a lot at work, you’re around a lot of people and at the end of the day you just want to be left alone to decompress. You don’t want to share your experiences with those who don’t have the same profession, so you filter the details, you hold it in, you don’t want to be a burden. \r\n
\r\n\r\n You know what, though? We, by nature, are social creatures. We thrive on releasing our tensions and letting it all out. The act of venting is what\r\nreduces stress and brings about a sense of calm. It may not solve the problem, but at least you’ve lightened your load. The incredible thing about unloading is that you will be ready to help somebody else lighten their load. \r\n\r\n
\r\n\r\n So instead of leaning toward avoidance of social connections, challenge yourself to build a foundation of strong social connections that can profoundly affect not only your family and friendships, but your work life, as well. \r\n
\r\n\r\n Finally, social support helps alleviate PTS (post traumatic stress) related to critical incident exposure and enhances wellbeing. Healthy relationships act as protective factors and help build resilience for first responders and help you bounce back from stressful situations. So, find your connection, your trusted friend, and share what’s on your mind. By doing this, you can become somebody else’s support system and a trusted shoulder to lean on. \r\n
\r\n\r\n This Mental Health Minute has been created for you with the help of EMS1 and National Institutes of Health. \r\n
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\r\n\r\n The transition to a new job or position holds excitement, yet an amount of trepidation, as the thought of failing makes us question our decision. Similar to transitioning from single life into marriage, then moving into parenthood, grandparenthood, and all things family! The list of transitions goes on and on, but they are certain in this crazy thing we call life.\r\n
\r\n\r\n Change can be hard, but it is good.
\r\n Many of life’s transitions can be challenging, frightening, rewarding, enlightening, fun, and most of all fill us with gratitude and hope. They tend to make us stronger and more resilient. When a change in life presents us with things we would rather walk away from, that is when we stand strong with the support of family, co-workers, and other connections. It’s ok to feel anxiety and apprehension for the unknown. Just take it a step at a time and soon you’re right where you need to be…into the next phase of your journey. Acknowledge the power of your own will and courage. Move ahead with determination and strength.\r\n
\r\n Now take your thoughts to the beautiful transitions of the seasons; winter to spring to summer to fall and into your favorite time of year, whatever that may be. See yourself there. Feel the energy. Feel your attitude change from doubtful to hopeful.\r\n
\r\n\r\n As we transition from spooky season into the season of gratitude and finding our blessings, take a moment to recognize the good around you. See the people who are a light. Notice the little (and big) glimmers of hope. Though you witness the bad, the negative, you also see the miracles and the things that illuminate your journey.\r\n
\r\n\r\n Make a gratitude list and fill it with all the things that bring a smile to your face, joy to your heart, and peace to your mind. From the small, unseen details to the obvious and monumental, your list will grow from day-to-day. Before long, you will find your gratitude list exceeds what you could have imagined. Share your list with those around you. Gratitude, hope and optimism are contagious, so expose others! Allow yourself to celebrate your happiness and cheer others on in their journey. \r\n
\r\n\r\n “Transition; the process or period of changing from one state or condition to another”\r\n
\r\n\r\n This Mental Health Minute has been created for you, for your reading enjoyment.\r\n
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\r\n\r\n Sometimes depression is triggered by the change of seasons, generally late fall into winter. Though there are no clear signs of SAD, there are definite symptoms. Some symptoms include feeling sad most of the day and nearly every day, lack of energy and/or fatigue, anxiety, feeling hopeless or worthless, problems concentrating, arms and legs feel heavy, you’re easily irritated, sleep problems (oversleeping), loss of interest in things you enjoy, thoughts of death or suicide.\r\n
\r\n\r\n When there are more dark hours than light, feeling like you’re not yourself, can be normal, but when it is persistent and pervasive, it may indicate a problem. SAD affects how you feel and think, ultimately affecting, even controlling your daily life.\r\n
\r\n\r\n Research has shown that less sunlight and shorter days could be linked to chemical changes in the brain and may contribute to the cause of seasonal affective disorder. But don’t lose hope. Even though you cannot change the seasons, there are things you can do to help lessen the effects of the cold, dark season of winter.\r\n
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\r\n\r\n Do you like winter activities, like snowmobiling, skiing, snowboarding, ice skating? Maybe a little ice fishing? If so, being active is ideal in decreasing the onset of SAD and helping keep away the winter blues. However, if you really aren’t into winter activities, you might need something else to keep your mind busy and your mental health in tip-top shape.\r\n
\r\n\r\n There are some great alternatives to outdoor activities like getting outside in the sunlight, being nutritionally aware, exercise, maintaining your social circle, and possibly considering professional help. There are many indoor activities that can help sustain your health during the cold months. The gym is a good place to start, or a treadmill in your own home. What about those fun centers…they’re not just for kids, ya know. Go have fun with family, friends, or just soak in that sunlight on your own.\r\n
\r\n\r\n Above all, take care of you. Here’s what you already know; eat well-balanced meals, get enough sleep, exercise, manage your stress, remain close to your social supports, and when these seem out of reach or overwhelming, reach out for help. We are a phone call away, an email, a text. \r\n
\r\n\r\n This Mental Health Minute has been created for you with contributions from Johns Hopkins Medicine and the Cleveland Clinic. \r\n
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\r\n\r\n For those who will be working to keep us safe and secure, thank you. Thank you for the sacrifices you selflessly make and for your passion to protect our communities. Gratitude and respect are felt each day for you and your families. Be safe, and most of all, know how grateful we all are for you and your service. \r\n
\r\n\r\n To EVERY First Responder
\r\nAcross our troubled land
\r\nGod has blessed you in this hour
\r\nTo help your fellow man!
\r\nYou sacrifice for others
\r\nEvery day you do your part
\r\nTo make the world a better place
\r\nBecause you have a heart!
\r\nMere words cannot repay you
\r\nFor the good deeds you have done
\r\nYour dedication moves us all
\r\nOur hearts you’ve clearly won!
\r\nYou’re in the frontline battle
\r\nWhile some stay home to pray
\r\nTo thank our God for what He’s done
\r\nBy using YOU today.
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\r\n L.A. Rummel\r\n
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\r\n\r\n Are people with ethics, or strong moral principles trusted people? By nature, they are considered trustworthy, and seen as grateful, honest, accountable, hard-working, and they have integrity.\r\n
\r\n\r\n But what are these traits, and are they the same for all people? Are they innate? Let’s go ahead and throw compassion and empathy in there. What about self-control and humility? I’ve always assumed these went hand-in-hand. My dad said that “if a person has integrity, they will also have gratitude, and then all the other values fall into place and you have yourself a pretty dang good person, someone you can trust with your horse or your dog, maybe your kid. And you know what, Bob, that makes a for a humble man/woman.” \r\n
\r\n\r\n It’s like the “moral code” so many people live by; the code that guides our choices and behaviors throughout our life, determines what is right and wrong, good and bad. We determine this by our own values and what is expected of us, of our community, and of society as a whole. But does every person possess these qualities? Do we all have the same moral compass? What you find moral and correct, another person may see as\r\nprudish and boring. \r\n\r\n
\r\n\r\n What we do when nobody is watching speaks to our character, to our integrity, and, yes, to our sense of gratitude. How could we make a wrong choice when we know what is good and right? Imagine for a moment how gratitude and integrity affect our mental, physical, social, and career health. There are benefits to these two significant values. \r\n
\r\n\r\n By practicing gratitude, we develop a sense of thankfulness, which can lower levels of stress, depression and anxiety. Focusing on what we do have shifts our perspective, which can make us more resilient against stress and emotional setbacks. \r\n
\r\n\r\n The physical rewards, believe it or not, are also proven to support us in a better life. Those who practice gratitude experience less aches and pains and typically feel healthier. Thoughts of gratitude before bedtime can improve sleep with a more restful night’s sleep. \r\n
\r\n\r\n Consider our relationships…partner, family, friends, work…gratitude and integrity just make us feel good, which has such a positive effect on those around us. We tend to be more satisfied because we focus on what we are thankful for. This helps foster a sense of mutual respect and understanding, strengthening the bond between us and the people around us.\r\n
\r\n\r\n Last, but not least, work life. When we are shown, or show, gratitude for our coworkers there is a foundation of cohesion and more positive performance and productivity. So, let’s celebrate the small victories and accomplishments, as well as the big ones. Listen with empathy and understanding. Go ahead and thoughtfully surprise your coworker(s), just out of the blue.\r\n
\r\n\r\n If we really want to be happy and content, gratitude and integrity can do a lot for us, a lot for our family, friends, career, and society. Life is good and gratitude and integrity bring resilience and peace to our mind. They can lift us to a place where we move mountains and feel strength and confidence. \r\n
\r\n\r\n This Mental Health Minute has been created for you. I hope you enjoyed your reading\r\n
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\r\n\r\n Though this is a happy time, for some, it is difficult. If you are one who is struggling, let me help lighten your load, give you something to smile about, maybe even a laugh or two. Share my journey back through time and memories and recall a few of your own. \r\n
\r\n\r\n Holidays hold a special place in my heart. They’ve always been exciting, happy, warm times filled with examples of compassion and charity from my parents who selflessly gave so others wouldn’t go without. They represent what a happy life looks like. It’s not a destination, it is a way of living, a state of mind, it’s how you treat other people and how you THINK. Even through trials, happiness does exist for those who are selfless and have charity in their heart…those who hold hope. \r\n
\r\n\r\n We grew up working and appreciating what we had. We watched our parents give tirelessly and never speak a word of it…there was no gloating, just service to others. We had chores; mucking stalls, feeding horses, sheep, lambs, cows, helping birth these livestock in the freezing early morning hours and rescuing some on the brink of freezing to death. We actually gave a tiny shot of whisky to warm their little bodies. You see, sometimes people wanted to hunt on my dad’s property, so they brought “gifts” as a token of their gratitude. You can’t even believe the cases of wine and whisky my dad was so generously gifted. Though he has never been one to drink, he showed his gratitude for their efforts and graciously accepted. Who would’ve thought that spirits could save the life of a tiny animal?\r\n
\r\n\r\n To me, October through December felt different, the work was cheerful and easier somehow. Even the old ram, who loved nothing more than to charge me and the old mare who wanted to bite me, didn’t seem to rub that raw nerve of mine. Did they not know I was the bringer of good things? Apparently not, because they persisted with their violence leaving me bruised and frustrated. I had better things to do than be subjected to abuse from willful, cranky animals. But wait, it’s that special time of year where anger dissipates and patience and understanding override every temptation to be done with their malicious behavior and go back to the warmth of our home.\r\n
\r\n\r\n Let’s talk about the happiness the holidays bring. Think about your warmest, most peaceful memories of the glad season and hold on to those. Hold them close and welcome them when you confront trials. Use those special memories as a means to get through, as a way to bring light to the present and for the future. You will find yourself smiling, feeling more positive and recognizing that hope remains in your heart. Hope for all things good, hope for humanity, for your own sense of stability and strength. This is what gets you through, what lifts you when you feel like\r\nyou’ve fallen. \r\n
\r\n\r\n The holiday hustle and bustle. We miss it when it’s over. Now on to the new year, a new chapter. Let’s see what good it will bring. Always welcome change, it helps you grow and become braver and stronger. \r\n
\r\n\r\n This Mental Health Minute has been created for you with contributions from my\r\n childhood. I hope you enjoyed your reading. \r\n
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\r\n\r\n Memories act the same. When we recall our best memories, the times we were the happiest, our brain and body behave in a way that can actually influence behavior, decision-making, and mood. Did you know that emotional memories have significant impact on shaping self-concept and life narrative? Yeah, they do that. \r\n\r\n
\r\n\r\n Now it’s your turn to provide the music. The list below is some of the all-time favorite Christmas songs. Not only will you find yourself singing the following titles, but you’ll feel a little spark of anticipation and joy. Music has the ability to charge us emotionally, then take us to a level of physical energy that is profoundly effective in decreasing depression, reducing stress and blood pressure, stabilizing heart rate, and can help in managing pain. I know, we’ve already talked about the positive effects of music, but I want to remind you, so you can sing your heart out and enjoy the season. \r\n
\r\n\r\nKeep adding to this list and while you do, allow your mind to feel the peace and happiness of the season and then let that carry over to the new year and into your life, as a whole.\r\n
\r\n\r\n This Mental Health Minute has been created for you with contributions from APA and the many talented artists who provide beautiful Christmas music. Enjoy the memories. \r\n\r\n
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\r\n\r\n This Mental Health Minute has been created for you. I hope you enjoyed your reading. \r\n
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\r\n\r\n Thank you for your support and guidance, for your gallant service to the communities you serve. We value you in so many ways, value what you stand for, your selflessness and courage. Our indelible gratitude for you is beyond measure and we exude that graciously and with authenticity.\r\n
\r\n\r\n As we approach a lovely holiday, may the spirit of this time infuse your life with hope, optimism, peace, joy, and love. May you find joy in the small details and find hope in each day. May you know your worth, your value to those you serve and call family.\r\n
\r\n\r\n As you approach the end of this year, count your contributions, the number of times you responded, rushing in without hesitation. Count among them the monumental difference you make in the lives of your community and your family. Your resilience and commitment are to be commended. \r\n
\r\n\r\n We support you!\r\n
\r\n\r\n\r\n This Mental Health Minute has been created for you. I hope you enjoyed your reading.\r\n
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\r\n\r\n I’ve done this for decades, but the last few years have proven to be too much to endure. I thought life got easier with age, that we somehow become more proficient at dealing with the BS. But no, that’s a fallacy. Life doesn’t get easier, it becomes more challenging. And those challenges? Why didn’t somebody tell me, let me know that life’s jokes are nothing to laugh at?\r\n
\r\n\r\n Did you feel that? Did you feel the emotions, the sense of wanting to give up and lose hope, because life isn't always fair? You probably did, but I hope you read that with a sense of humor, maybe a laugh. I feel good about life and my worth, but I gotta admit, there are “those” days. However, like you, hope and resilience keep us going, forging new paths, because we have a passion to live. We love what we do and who we get to spend life with, but for people who struggle to feel their worth and find hope, I speak profound words, “hang on, keep going, call and talk, you are worth living.” \r\n
\r\n\r\n We extend our hand and best wishes for a year filled with hope, peace, happiness, success, growth, and for you to feel healthy and complete. On the days you’re lying on the pavement with no desire to get up, GET UP! Be inspired by something you find hopeful and motivating. Take care of yourself physically, mentally, and spiritually.\r\n
\r\n\r\n What was your 2023 like? Will you celebrate it with joy and pride, or kick it to the curb with a sigh of relief that it’s over? The end of a year brings such hope for the new, the eagerness of writing a new chapter and moving forward with determination and vigor. Life rejuvenated!\r\n
\r\n\r\n In 2024 be ready for Mental Health Minutes that will inspire you, give you hope, and educate about why mental health is just as vital to your well-being as your physical health. We welcome your feedback, your questions, and your suggestions.\r\n
\r\n\r\n Cheers to you! \r\n
\r\n This Mental Health Minute has been created for you. I hope you enjoyed your reading. \r\n\r\n\r\n
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\r\n\r\n Remember, a common myth about mental health is that one is either mentally healthy or mentally ill. The reality is that one’s state of being exists on a continuum. A person that is generally mentally healthy may experience emotional problems, changes in behavior, or have strained and unhealthy relationships with others. A person that is diagnosed with a mental illness may experience moments of clarity and be highly functional. The presence of illness does not always impede one’s ability to live a meaningful and fulfilling life (The Arc, 2023).\r\n
\r\nLike so many people, you and I want to remove the stigma, the label that mental health means something is wrong, that we must be crazy or incapable of living a full life, or that we are somehow a danger. We want to make mental health a normal part of conversation, a normal part of life, just like check-ups with the medical professional. \r\n
\r\n\r\n The comments below are from people who understand mental health and its important role in day-to-day function. You have an opinion, as well, about mental health and what it is or is not. Be careful of the myths, they abound! Too often people are led to believe that mental health is something taboo, something to be avoided, a topic not to be discussed. However, the more we discuss mental health, the more we realize it is a normal part of life, something we all have, and that it is a fundamental aspect to our health and welfare.\r\n
\r\n\r\n Aaron\r\n
\r\n\r\n Mental health is not a flag to be waived around. It is not a stumbling block to trip over on the ground. It's not a centerpiece for every table it's not for victims to wear a large label, not to have it doesn't mean you're not able.\r\n
\r\n\r\n Dave\r\n
\r\n\r\n This might be an \"is\" definition: \"state of well-being in which the individual realizes their abilities, can cope with the normal stresses of life, can work productively and fruitfully, and can contribute to their community\"\r\n Not just the absence of well-being?\r\n
\r\n\r\n Cindee\r\n
\r\n\r\n To me, mental health is the ability to have a healthy balance between emotions, thoughts, feelings. It's ok to have all of those as long as they are balanced. And the ability to handle stresses of everyday life.\r\n
\r\n\r\n Sara\r\n
\r\n\r\n I would define mental health as the current state and strength of our mental, emotional, and spiritual wellbeing.It might be in a good place, or in a place where we're struggling but that's still our mental health. Just like our physical health it's on a spectrum of unwell to well.\r\n
\r\n\r\n Rob\r\n
\r\n\r\n Our mental health is the current state of our mind, body, spirit and personality that determines how we interact with our internal and external world. It regulates how we interact with the challenges in and around us contributing to resilience and meaning.
\r\n\r\n Mental health is not mental illness. It is our overall health and well-being. It can be excellent, poor, or somewhere in the middle. We all experience ups and downs in our mental health, but it doesn’t mean we have mental illness. Mental health is a vital part of our daily function and when we do not take care of it, there can be a malfunction, just like a car that has never been serviced.
\r\n\r\n Think of mental health as a partner to physical health. They both run on fuel and proper maintenance, and when well maintained, function properly. However, there are times when even a well-oiled machine needs extra care or may have a breakdown. In those times, it is crucial to attend to those needs and get our “machine” back up and running smoothly.\r\n So, you well-oiled machine, take care of yourself and maintain your mental health the way you do your physical health, or the way you set up those yearly check-ups with the doc. We want you to be here for a long time. \r\n
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\r\n\r\n First responder, you are crucial to ensuring public safety and are nearly always the first on the scene of incidents or natural disasters, making sure those involved and the public are safe and tended to. The work you do on a day-to-day basis is inherently dangerous because of the physical nature of the activities and the environmental exposures that are frequently encountered. There is a growing concern that, because of these risks, first responders carry another burden… trauma. We have focused on trauma; primary, secondary, vicarious; because it is a normal part of your life and your profession and can have profoundly negative effects on your mental and physical health. \r\n
\r\n\r\n Suicide may not be predictable, but it can be preventable by assessing social, cultural and environmental risk factors. Myths and misconceptions about mental health influence society’s beliefs and attitudes about suicide, which could be a major barrier to seeking help for themselves and their loved ones.\r\n
\r\n\r\n Here are eight common myths about suicide (taken from NIHM):\r\n
\r\n\r\n Myth 1: Talking about suicide increases the chance a person will act on it.\r\n
\r\n\r\n Fact: Talking about suicide may reduce, rather than increase, suicidal ideation. It improves mental health-related outcomes and the likelihood that the person would seek treatment. Opening this conversation helps people find an alternative view of their existing circumstances. If someone is in crisis or depressed, asking if he or she is thinking about suicide can help, so don't hesitate to start the conversation.\r\n
\r\n\r\n\r\n Myth 2: People who talk about suicide are just seeking attention.\r\n
\r\n\r\n Fact: People who die from suicide have often told someone about not wanting to live anymore or they do not see the future. It's always important to take seriously anybody who talks about feeling suicidal. It's important to be kind and sensitive, and ask direct questions such as: \"Are you thinking about hurting yourself?\" \"Are you thinking about suicide?\" or \"Do you have access to weapons or things that can be used as weapons to harm yourself?\"\r\n
\r\n\r\n\r\n Myth 3: Suicide can't be prevented.\r\n
\r\n\r\n Fact: Suicide is preventable but unpredictable. Most people who contemplate suicide often experience intense emotional pain, hopelessness, and may have a negative view of life or their future. Suicide is a product of genes, mental health illnesses and environmental risk factors. \r\n
\r\n\r\n\r\n Myth 4: People who take their own lives are selfish, cowards or weak.\r\n
\r\n\r\n Fact: People do not die of suicide by choice. Often, people who die of suicide experience significant emotional pain and find it difficult to consider different views or see a way out of their situation. \r\n
\r\n\r\n\r\n Myth 5: Teenagers and college students are the most at risk for suicide.\r\n
\r\n\r\n Fact: The suicide rate for this age group is below the national average, and suicide risk increases with age. The age group with the highest suicide rate in the U.S is men and women between 45 and 64. Though particular groups may be at higher risk, suicide is a problem among all ages and groups.\r\n
\r\n\r\n\r\n Myth 6: Barriers to bridges, safe firearm storage and other actions to reduce access to lethal methods of suicide don't work.\r\n
\r\n\r\n Fact: Limiting access to lethal means, such as firearms, is one of the simplest strategies to decrease the chances of suicide. Many suicide attempts are a result of impulsive decisions. Therefore, separating someone from a lethal means could provide a person some time to think before doing harm to themselves.\r\n
\r\n\r\n\r\n Myth 7: Suicide always occurs without warning.\r\n
\r\n\r\n Fact: There are almost always warning signs before a suicide attempt.\r\n
\r\n\r\n Myth 8: Talk therapy and medications don't work.\r\n
\r\n\r\n Fact: Treatment can and does work. One of the best ways to prevent suicide is by getting treatment for mental illnesses, such as depression, bipolar illness or substance abuse, and learning ways to cope with problems. Finding the best treatment can take some time, and the right treatment can greatly reduce the risk of suicide.\r\n
\r\n\r\n\r\n You're not responsible for preventing someone from taking their own life, but your intervention may help them see that other options are available to stay safe and get treatment.\r\n
\r\n Some resources for you or somebody who needs your help;\r\n
\r\n 988 a 24 hour crisis line\r\n
\r\n\r\n 911 for an individual in a life threatening emergency and immediate danger of harming themselves; ask for a CIT (Crisis Intervention Team) officer. They are specially trained to help you in a mental health crisis.\r\n
\r\n\r\n SafeUT app – put this app on your phone to have at your fingertips\r\n
\r\n\r\n 1-800-273-TALK\r\n
\r\n\r\n Text LISTEN to 741741\r\n
\r\n\r\n 1-866-488-7386 the Trevor Project\r\n
\r\nOther resources and websites:
\r\nFor more information:
\r\n\r\n Latino Behavioral Health Services 801-935-4447 for information about these services. Call 385-495-2188 for emotional support.
\r\n Proveyendo apoyo emocional y servicios de salud mental a la comunidad Latina en Ingles y Espanol. Para mas informacion, por favor llame al (801) 935-4447 Si usted o alguien que usted conozca necesita apoyo emocional en este momento, por favor llame a nuestra Linea de Apoyo Emocional: (385) 495-2188\r\n
\r\n This Mental Health Minute has been created for you with contributions from National Institute of Mental Health (NIMH), Centers for Disease Control and Prevention (CDC), and U.S. Fire Administration. I hope you enjoyed your reading. \r\n
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\r\n\r\n Life is busy with family, work, community, and trying to stay afloat. That “me-time” we all covet is likely the last item on our agenda. What’s even worse is that we sometimes feel guilty about taking time out for “me” and really considering what “my” own needs are in the moment and in daily life.\r\n
\r\n\r\n There is the myth that self-care is synonymous with selfishness or self-indulgence, but nothing is further from the truth. We feel selfish or needy or that spending time on ourselves is unnecessary. Why is that? Do we truly believe we don’t need or deserve self-compassion, or does society dictate that belief? \r\n
\r\n\r\n It is essential to take time for YOU. Take the long, hot bath listening to your favorite music or podcast; take a walk or a drive alone; go out to eat on your own; go shopping for you. Put your energy into your happiness, your needs, and how to create a few moments of complete attention to yourself. It does wonders for your focus, confidence and your energy and motivation. \r\n
\r\n\r\n You feel like you are taking care of yourself because you stay fit, eat right, sleep well, go to the doctor/dentist. But how about that other part of you? How about the part that keeps your mental state in check? It’s time to tune in to your needs and meet them. It’s time to nourish your whole self. Ask yourself how you’re feeling physically, mentally, emotionally. Are you dealing with the everyday stresses of life? Do you feel resilient and strong enough to jump the hurdles, take the next call? Engaging in self-care will help you put your best foot forward and sustain your mental health. \r\n
\r\n\r\n Self-care looks different for each of us, so compile a list of what you feel your routine should look like. Give this some thought, “One huge part of self-care is learning to stop self-sabotaging. Self-care is to hold ourselves accountable to the goals we set, to remember what we want most and not give it up for what we want now. But also, being patient with ourselves and not holding ourselves to unreasonable standards. It’s such a balance.” \r\n
\r\nAs you traverse the journey to self-care, be sure to focus on you, on your needs, and what can help you maintain, or obtain, the most fulfilling life. Remember, the ball is in your court, you get to decide how to care for yourself. Make it great! Make your self-care so effective that, in turn, you are effective in your relationships, your work, and your complete health and well-being.
\r\n\r\n This Mental Health Minute has been created for you with contributions from Pen Medicine, Sara, and Cindee \r\n
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\r\n\r\n What IS mental health? \r\n
\r\n\r\n We’ve discussed this before, but… Mental health is your emotional, psychological, and social well-being. It affects how you think, feel, and act, and helps determine how you handle stress, relate to others, and make healthy choices. Mental health is important at every stage of life, from\r\nchildhood and adolescence through adulthood. Over the course of your life,\r\nregardless of what you experience, the way you think, your mood, and your behavior can be affected. During your lifetime, you will experience mental health struggles, but they don’t have to be a punishment, or something to be ashamed of. They are a normal part of life and can be dealt with in a healthy way so we can be fully functional. \r\n
\r\n\r\n Why is mental health an essential part of your complete health and well-being? \r\n
\r\n\r\n Mental and physical health are equally important components of overall health. They run in tandem and when one is unhealthy, the other will soon follow. Look at it like this; depression increases the risk for many types of physical health problems, long-lasting conditions like diabetes, heart disease, and stroke. Know why? If you are chronically depressed, your energy decreases, which in turn, reduces your motivation to get up and move. Similarly, the presence of chronic conditions can increase your risk for mental illness. If you suffer physical pain, you will likely experience depression when the pain becomes too much to sustain. Do you see how mental and physical health run on a continuum? \r\n
\r\n\r\n Does your mental health change with age? \r\n
\r\n\r\n Absolutely! Just remember your mental health can change over time, depending on many factors. Look at what you do for a living. You have a lot of stressors, long working hours, caring for your community, responding to difficult calls. What about economic hardship, caring for family, poor physical or mental health? These are just a few things that contribute to\r\nchanges in your mental health. Again, change is normal throughout the life\r\nspan, that’s why it is vital to your daily function to take care of your mental\r\nhealth just like you do your physical health.\r\n\r\n
\r\n\r\n Does your profession affect your mental health? \r\n
\r\n\r\n Let me ask you this, HOW does your profession affect your mental health, your physical health, your spirituality, your relationships, your behavior? You see, all of these are your mental health rolled up into one nice little package. You precariously balance each of these and you do it with precision and care. However, realize you need to focus on each in order to\r\nmaintain your complete health and function, to run at peak performance. Your profession puts you at an increased risk of challenges like depression,\r\nanxiety, PTS (post traumatic stress), lack of sleep, even addiction. \r\n\r\n
\r\n\r\n How do you talk about mental health? \r\n
\r\n\r\n Start by normalizing the conversation. Make it as normal as talking about your last visit to the dentist, the gym, or the mechanic to have your vehicle tuned up. \r\n Put a stop to language that degrades or mystifies mental health. Focus on the person, not the condition. \r\n Educate yourself. Gather information and share with others. Learn what mental health is and what it is not, so you can have conversations that educate others, as well. \r\n Practicing these steps will not only empower you, but will empower those you talk to, because you will inevitably be speaking to somebody in need of help and understanding.\r\n
\r\n\r\n Consider a world where there is no stigma surrounding mental health, no labels that declare a person crazy, unfit, or dangerous if they see a therapist. Remove the label that says mental health is taboo and should not be discussed, as if it is something vile, or something to be ashamed of. We all have it, let’s talk about it. \r\n
\r\n\r\n Previdence has many resources for you on our website, as well as people you can talk to. Please reach out if you, a co-worker, or loved one is in need of assistance.
\r\n 988 Suicide & Crisis LifeLine
\r\n CrisisLine & Mobile Outreach Team 801-587-3000\r\n
\r\n Give us a call to chat or find a vetted therapist, Bobbi's contact info is at the bottom of this page.\r\n
\r\n\r\n This Mental Health Minute has been created for you with contributions from the American Psychological Association and the Centers for Disease Cpntrol. I hope you enjoyed your reading. \r\n
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\r\n\r\n February is a month of love, relationships, and devoting ourselves to that deep sense of acceptance and adoration…for others. It is a month to show others they are special, and they are loved. What about you? Are you special, are you loved, are you worthy of good things? Of course, you are, but how do you get to the level of self-love that nets a happy, healthy life? Your relationship with yourself is the most important one you will ever have. To truly love and understand others, you need to start with yourself.\r\n
\r\n\r\n There’s a science behind this self-love thing…like everything else…and it begins in the prefrontal cortex (PFC), the part of the brain in the forehead, which makes up over 10% of the volume of your brain. The PFC plays a vital role in executive functions like decision-making and stress control. This part of the brain intelligently regulates our thoughts, actions and emotions as it interacts with other parts of the brain. It obviously goes a lot deeper than this, but for the sake of time and interest, this sums it up, and it relates directly to our emotions.\r\n
\r\n\r\n Do you know that self-compassion activates the self-soothing system in the PFC? It actually stimulates feelings of safety, connection and security. The brain’s “threat-system” located in the amygdala, is associated with feeling insecure and defensive, can be deactivated by self-love and feelings of self-esteem. It’s profoundly important to show yourself some grace and acceptance, to know your worth and love who you are. As you develop self-love, you also create a space for self-respect.\r\n
\r\n\r\n Maybe it’s corny to talk to yourself about your worth, but it really works in lifting your spirits and motivating you to genuinely accept that life is not the same without you, that you make a significant difference. The fact that you protect others, run to their aid, and do it all selflessly is indicative of your absolute worth and essential place here.\r\n
\r\n\r\n The bottom line: self-love may not happen overnight, but it will with time, patience, persistence, and effort. You may struggle along the way but will look at these moments as steppingstones on your journey to being the best version of YOU. So, look in the mirror and speak clearly and boldly that you are wanted, needed, respected, loved, and worthy of good. \r\n
\r\n\r\n This Mental Health Minute has been created for you with contributions from NIH and the Brain & Behavior Research Foundation. I hope you enjoyed your reading. \r\n
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\r\n\r\n We talk to young people about healthy relationships and what they look like. We tell them one is built on attributes of respect, integrity, trust, equality, communication, compromise, friendship, affection, boundaries, acceptance, support, and love. They run on a continuum of these traits, as well as mutual gratitude and service to one another. \r\n
\r\n\r\n You may be thinking about your own relationships and what they look and feel like. This Mental Health Minute focuses on the relationship with your spouse/partner because it has profound effects on all aspects of life. \r\n
\r\n\r\n A research study I participated in, compiled responses from 300 couples ranging from newly married to 30+ years of marriage. From those lasting well into the decades, we found that love was last on their list of required needs and wants. They stated that friendship was the foundation of their strength and longevity. Love is necessary but develops over time with the aforementioned traits. \r\n
\r\n\r\n A successful relationship develops with effort and desire from both people. If it sounds like a lot of work, you’re right, it is, but when two people give selflessly and with a positive attitude, they create a bond that is undoubtedly unbreakable. From a couple married for over 65 years, “You have to love the way children do, with everything you got, all your heart, with forgiveness, laughter, and no grudges, and knowing you are loved in return.” \r\n
\r\n\r\n We found that these enduring partnerships also possessed humor. Both parties were able to not only laugh at themselves, but at their partner, as well. Not in a mocking or degrading manner, but in a lighthearted way that created an atmosphere of acceptance and love. Humor helps alleviate tension created by conflict or a misunderstanding.\r\n
\r\n\r\n Boundaries also play a role in relationships that weather the storms. Physical, emotional, sexual, intellectual, and financial boundaries are necessary and set the stage for respect, self-awareness, and independence. Boundaries help people feel respected, valued, and safe. \r\n
\r\n\r\n A healthy relationship is a conscious effort to put the other person’s interests, needs, and safety first. BUT…it is also recognizing your own needs, interests, and safety, because if you are not taking care of yours, then how can you take care of somebody else’s? \r\n
\r\n\r\n A healthy relationship just feels different, it feels good to be around, it is contagious, and leaves people with a sense of human goodness. This sense fills their soul with hope that they, too, can have a strong, healthy relationship that endures the challenges of life and time. \r\n
\r\n\r\n This Mental Health Minute has been created for you with contributions from Humanity’s Team and Mental Health Foundation. \r\n
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\r\n\r\n A growing body of research makes it clear that mental health and physical health are deeply connected, with studies showing that an improvement or decline in one can lead to an improvement or decline in the other.1 But how exactly does one influence the other? What exactly is happening in the body to allow changes in one to change the other?\r\n
\r\n\r\n The Relationship Between Mental Health and Physical Health\r\n
\r\n\r\n To understand why mental health and physical health are so closely linked, it’s important to remember that the distinction between the two is less important than we may assume. Our thoughts, moods, and mental state may feel abstract or separate from the physical, but they are all happening as part of our brain activity.\r\n
\r\n\r\n A good example of how interconnected your brain and body are is the set of mental and physical changes that happen during the menstrual cycle. More and more research shows that hormonal shifts throughout the menstrual cycle impact far more than just the reproductive system.\r\n
\r\n\r\n How Does Physical Health Affect Mental Health?\r\n
\r\n\r\n One complex interaction between physical changes and mental health involved the interaction of estrogen and dopamine. Dopamine, sometimes known as the “happiness hormone” is associated with motivation and reward among multiple other functions in the brain. Estrogen downregulates dopamine transmission, mimicking the effects of certain antipsychotic medications. Postpartum, when estrogen levels dramatically drop, there is an increased vulnerability to psychosis in some individuals. For people with ADHD, that can make symptoms even worse. But for people with bipolar disorder or other conditions involving psychosis, that can make psychosis symptoms better. \r\n
\r\n\r\n Another example of hormonal changes impacting mental health involves estrogen and serotonin, in some women the drop in estrogen at the end of their menstrual cycle leads to drops in serotonin in the brain, contributing to emotional symptoms.\r\n
\r\n\r\n Reproductive hormones aren’t the only ones to be linked to mental health. Metabolic hormones—insulin, cortisol, leptin, and so on—have been found to impact a wide range of mental illnesses, from ADHD to schizophrenia to eating disorders.\r\n
\r\n\r\n Research shows that interaction is a two-way street. Metabolic problems like diabetes, hypertension or even just prolonged periods of poor nutrition can cause stress-induced changes to the brain that lead to mood and neurodevelopmental disorders. Likewise, certain mental health disorders can cause stress that triggers metabolic changes that, over time, can develop into those same metabolic diseases.\r\n
\r\n\r\n How Does Mental Health Affect Physical Health?\r\n
\r\n\r\n A number of studies have found that mental illness may accelerate biological aging, manifesting as increased rates of cardiovascular and other age-related diseases. It’s important to take care of your mental health, just as you do your physical health, to avoid, or at least decrease, things like depression, anxiety, and other mental illnesses.\r\n
\r\n\r\n The Connection Between Mental Health and Physical Health and \r\nTips for Maintaining Mental and Physical Health\r\n\r\n
\r\n\r\n There is a silver lining to all the research on the interactions between mental and physical health: it shows that the body and brain are both extremely responsive to change. Yay! There’s hope!\r\n
\r\n\r\n That adaptability is partly what can cause a snowball effect of mental and physical health symptoms. But it’s that same adaptability that will allow anything you do to take care of yourself to have power to trigger a snowball effect of positive changes in your body. Here are a few places you might start.\r\n
\r\n\r\n Make Regular Exercise a Lifelong Habit\r\n
\r\n\r\n The physical and mental health benefits of regular exercise are hard to overstate. It improves muscle mass and function, improves metabolic function, reduces inflammation, strengthens the immune system, improves cardiovascular and respiratory health, and even contributes to better gut microbiome diversity.\r\n
\r\n\r\n All of those physical health benefits will, in turn, improve mental health because they’re interconnected. But exercise also has direct benefits for the brain. Those benefits include improved cognitive function; improved executive function, including working memory and impulse control; reduced depression and anxiety symptoms; and reduced stress.\r\n
\r\n\r\n Many of these benefits are cumulative, meaning you’ll have to stick with an exercise routine for a while before you notice a difference. But exercise may also have some useful immediate benefits, including elevated mood for several hours after exercise, improved energy levels, and mild pain relief. \r\n
\r\n\r\n Eat a Healthy, Balanced Diet\r\n
\r\n\r\n Diet is one of the most important risk factors of illness, but it can also be one of the most confusing lifestyle changes to make. There’s so much conflicting information out there about what you should and shouldn’t eat. Plus, a lot of diet plans ask you to meticulously track things like fiber, protein, and micronutrients. It’s overwhelming.\r\n
\r\n \r\n\r\n If your current habits aren’t ideal, don’t worry about getting them perfect right from the start. Focus on one change at a time so you can turn these into lifelong habits.\r\n
\r\n\r\n Make Time for Doing Nothing\r\n
\r\n\r\n A lot of health advice, including the tips above, center on things you need to do or change. But it’s also important to remember that stress is a major factor in the harmful interactions between mental and physical health. So, part of your healing process should include finding time to not worry about whether you’re eating the right thing, exercising enough, or being productive enough.\r\n
\r\n\r\n Just take a few minutes each day to sit down with no TV, no phone, no other distractions and just be. Notice where you are and what you’re feeling right now. That’s it. Don’t think about what you have to do after this or what you should be feeling or doing right now. Just be for a few minutes, maybe even 40-45 minutes if you have the time.\r\n
\r\n\r\n This is often referred to as mindfulness, but don’t let the label pressure you into putting criteria around what you should be doing or how to optimize this time. The goal is to just check in with yourself and take a break from the noise of life for a bit. You can try a more defined mindfulness exercise once you've made a habit of carving out this time for yourself if you want to.\r\n
\r\n\r\n Remember, the goal is to take care of the whole YOU. Though it seems like a lot, it all falls into place smoothly once you have developed these healthy habits…and it feels good, gives you energy, brings a more positive attitude about life, work, family, your partner, and your own self. Take time to make simple changes, which lead to more positive thinking, better relationships, an overall better quality of life, and a happier, healthier you. \r\n
\r\n\r\n This Mental Health Minute has been created for you with contributions from NIH and the Mental Health Foundation. I hope you enjoyed your reading.\r\n
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\r\n\r\n “When it feels easier to be at work than at home. When we go home, there is no structure, rules or chain of command. Home starts to feel unhinged, untethered, unsafe, and we want out.”\r\n
\r\n\r\n It’s a harsh statement, unfair even, but true for many, and in this week’s MHM, taken from American Police Beat, we begin to understand the process of maintaining a healthy distance between work and home.\r\n
\r\n\r\n Most first responders will experience a period of time during their career when life outside of work seems hard. This is normal. This is OK — until it’s not. If you find that you are in this boat, and you want to be on a different boat, there is value in understanding why you might feel this way and what to do about it.\r\n
\r\n\r\n You rely on chain of command, protocols, procedures and training to get through your shift. Not only does this structure keep first responders alive and out of unnecessary precarious legal situations, it is by design and serves you when shit hits the fan, when your emotional brain tries to override your logical brain and when you need to proceed with the mission under the most dire of circumstances. \r\n
\r\n\r\n Our brain likes structure, consistency and dependability. We tend to feel a sense of safety when we know what we are doing, who has our back, what comes next and what might come after that. Not only does our brain like dependability, but because of neuroplasticity (the brain’s capacity to continue growing and evolving in response to life experiences), our brain structure changes to accommodate these experiences we have. Structure, discipline and chain of command equal safety. \r\n
\r\n\r\n What to do about it:\r\n
\r\n\r\n You can’t run your household like a paramilitary organization (unless you live alone, in which case more power to you). So, trying to have your home life bend to the ways of your work life isn’t entirely reasonable. That said, implementing some structure and talking with people who live with you about what you need is not only reasonable but may help you feel safe. Perhaps on your days off you start every morning with a workout and a cup of coffee. Or before you go to bed at night you work in the garage for 30 minutes. The hope is that you can do these activities at the same time every day to the extent that it’s feasible and get your family on board. This way, no matter what else happens during your days off, you have some sort of anchor. Have the conversation with your spouse ahead of time about what might be helpful so that there are no surprises or last-minute honey-dos during your 30-minute garage time. Your brain will thank you for it.\r\n
\r\n\r\n Trauma bothers us when it gets quiet\r\n
\r\n\r\n Have you ever walked through the door after a good day at work and as soon as you lay your head down, try to take a shower, attempt to do laundry or just sit in silence, you start feeling anxious? Or you start thinking about that call that bothered you, whether it happened that day or years prior? \r\n
\r\n\r\n These recollections and sensations don’t usually come at you when you’re at work. When you are working, you must be laser-focused on the task. Whether you are picking up the 9-1-1 calls or responding to them, your job is to be present, be aware and solve the problem. You cannot do any of those things if you are hijacked by your memories or emotions. It’s ritual and habitual for you to be able to put all those distractions aside so you can do your job. You become so good at it, in fact, that you hardly even notice you’ve tuned the rest of the world out to focus on the task in front of you, and then the next one and the next one — until you get home, when the task isn’t as demanding (sure, you’re focused on making lunches for school the next day, but not as focused as you are when responding to a call). Your mind has space and time to wander. So, naturally, what it does is start to process shit you dealt with throughout the day. This is why as soon as you start to “relax,” your brain tells you, “Nope, not now, bro, we have trauma to process.”\r\n
\r\n\r\n What to do about it: First, recognize that it’s normal. It’s normal that the emotions come up at what may seem like weird times. I remember, after doing a critical incident debrief that involved two dead children who were similar ages to my own children, it wasn’t until I heard the first Christmas song on the radio months later that I felt my feelings related to that incident. What I wanted to do was jump on a “really important phone call,” something to distract myself from my drive and my thoughts. What I did, instead, was acknowledge I felt like crap, breathe it out doing four-count breathing and let the feelings go. \r\n
\r\n\r\n You’ll find over time that trying to avoid emotions is like running on the treadmill while eating Twinkies: pointless. Over time, unprocessed emotions turn into things like anxiety, depression and anger that we can’t put our finger on and eventually lose control over … so might as well work the OT, right? Wrong. OT shouldn’t be the answer to your unprocessed “stuff.” Processing it is. It doesn’t necessarily mean you have to go to therapy and talk about it — some people surf, some do woodwork, some let the tears come and go while they’re driving, others find peace in therapy. The key is acknowledging it, letting it be there and then letting it go in a way that works for you.\r\n
\r\n\r\n If you feel more comfortable at work than at home, take some time to reconsider your priorities. Set aside time with your partner that focuses solely on the two of you. Get to know one another again, laugh, be silly, cry, talk, talk, talk. It starts with you, with your desire and willingness to make some profound changes in your relationship. Once you set the precedence, home will be your refuge and work will be just that…work, a place you go for your shift. You will look forward to going home at the end of the day/night.\r\n
\r\n\r\n Previdence has many resources for you on our website, as well as people you can talk to. Please reach out if you, a co-worker, or loved one is in need of assistance.\r\n
\r\n\r\n Give us a call to chat or find a vetted therapist at 385-298-8152, or email at Bobbi.mcgraw@previdence.com\r\n
\r\n\r\n This Mental Health Minute is created for you with contributions from American Police Beat and NIH. I hope you enjoyed your reading.\r\n
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\r\n\r\n Get your running shoes on!\r\n
\r\n\r\n The adrenal glands release cortisol in response to stress or fear as part of the body's fight, flight, or freeze response. When confronted by some type of threat in your environment, your body goes through a series of near-instantaneous reactions that prepare you to either stay and deal with the problem, escape to safety, or freeze.\r\n
\r\n\r\n A brain structure known as the amygdala alerts the hypothalamus, which then signals a range of responses including the release of hormones such as adrenaline and cortisol (go to Mayo Clinic or Very Well Mind for more detailed information) \r\n
\r\n\r\n Cortisol is a hormone made by the adrenal cortex (the outer layer of the adrenal gland). It helps the body use glucose, protein, and fats. Cortisol made in the laboratory is called hydrocortisone. Healthcare providers use it to treat conditions such as inflammation, allergies, and some cancers.\r\n
\r\n\r\n Impact of Cortisol\r\n
\r\n\r\n Cortisol levels naturally fluctuate at different times in the day. For example, normally, cortisol is present in the body at higher levels in the morning, and at it is lowest at night. The cycle repeats daily.\r\n
\r\n\r\n Cortisol levels can also fluctuate based on what a person is experiencing. For instance, although stress isn’t the only reason that cortisol is secreted into the bloodstream, it has been termed “the stress hormone” because it’s also secreted in higher levels during the body’s stress response and is responsible for several stress-related changes in the body.\r\n
\r\n\r\n Some people experience a greater spike in cortisol than others when they experience stress. It is also possible to minimize the amount of cortisol you secrete in response to stressors. Stress management techniques are one way that you can manage how you experience stress and possibly reduce cortisol levels in your body.\r\n
\r\n\r\n Tips for Controlling Cortisol and Stress\r\n
\r\n\r\n To keep cortisol levels healthy and under control, the body’s relaxation response should be activated after the fight or flight response occurs. You can learn to relax your body with various stress management techniques, and you can make lifestyle changes in order to keep your body from reacting to stress in the first place.\r\n
\r\n\r\n To help decrease stress, start by eliminating the small, insignificant details that worry you, or make you feel uptight. Things like the house or your family being perfect (we’re all human); looking flawless (again, we’re all human); avoiding unhealthy habits like too much caffeine and foods high in sugar and fat; eliminating/reducing use of substances that alter your thinking and behavior. Start connecting with others, have a good belly laugh, laugh at yourself sometimes, be assertive, and get sufficient sleep. \r\n
\r\n\r\n So, what really happens to our body when we Exercise?\r\n
\r\n\r\n Recent research has suggested that the exercise we do to improve our body also helps our brain. When we do high intensity exercise our heart rate increases, supplying more blood flow to the brain. The increased heart rate also increases our breathing, making us breathe harder and faster. As a result, more oxygen is supplied in our blood stream and more oxygen reaches our brain. This leads to neurogenesis, which is the production of neurons. Research has indicated that physical exercise increases neurogenesis in the hippocampus, the brain area important for learning and memory. \r\n
\r\n\r\n Exercise also influences the neurotrophins; it’s the family of protein that aids neuron survival, development and function. This leads to greater brain plasticity and as a result, better memory and learning. Regular physical activity lowers the risk of developing cognitive impairment, such as dementia, including Alzheimer’s disease. This specific improvement from exercise helps people with normal, as well as impaired cognitive health, including people with ADHD, schizophrenia, multiple sclerosis, Parkinson’s disease, and stroke. \r\n
\r\n\r\n Additionally, exercise modulates the secretion of major neurotransmitters dopamine and serotonin, which are linked with treating depression. Indirectly, Exercise improves mood and sleep, and reduces stress and anxiety. Trouble in these aspects of our life frequently causes or contributes to cognitive impairment (Whole Brain Health, 2020).\r\n
\r\n\r\n Remember physical fitness literally changes the way you think and behave. It reduces brain fog, prevents depression and stress, reduces risk of heart problems, lowers blood pressure, and helps control weight. Among these benefits, it also improves your mood, boosts energy, increases optimism, induces feelings of peace, and can improve your sex life. Imagine all this good from simply incorporating exercise into your daily routine. \r\n
\r\n\r\n There’s a lot to be said for a few lifestyle changes, but if you find yourself in a place where you just can’t find peace, cannot seem to feel like yourself, please reach out, we are phone call, text, or email away. \r\n
\r\n\r\n Give us a call to chat or find a vetted therapist at 385-298-8152, or email at Bobbi.mcgraw@previdence.com\r\n
\r\n\r\n\r\n This Mental Health Minute is created for you with contributions from Whole Brain Health, Mayo Clinic, and Very Well Mind. I hope you enjoyed your reading.\r\n
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\r\n\r\n Later that day it hit me; we had sprung forward and had lost an hour of sleep. I blew this off thinking she needed to get some spine and deal with this new time thing, AND she needed a hug. Ok, maybe not a hug, I would not provoke that temper, (poke the bear, bison, badger, whichever is meanest) so I left the beast alone. Werewolf and full moon come to mind for this ball of sunshine during that first week of time change, so I would crack the door of her lair and tell her I love her from a safe distance. But all joking aside (she jokes about, too) it’s real for her, just as it is for many.\r\n
\r\n\r\n What impact does the time change have on you?\r\n
\r\n\r\n How can just one hour of time change in the spring disrupt your body, sleep, and mental health? On March 10, most Americans will observe the start of daylight saving time (DST) and \"spring forward\" by setting their clocks one hour ahead. (The exceptions are people living in Arizona and Hawaii.) DST lasts from mid-March until early November when the clocks turn back an hour and return to standard time. During DST, people can enjoy more time in the sunlight in the evenings, but that convenience comes at a price.\r\n
\r\n\r\n \"That one-hour change may not seem like much, but it can wreak havoc on people's mental and physical well-being in the short term,\" says Dr. Charles Czeisler, professor of sleep medicine at Harvard Medical School's Division of Sleep Medicine (Harvard Health).\r\n
\r\n\r\n How does the time change affect you? Do you feel groggy, edgy, angry, like the monster who resembled my daughter in my kitchen? If you do, you’re normal. Feeling the effects of DST is typical. \r\n
\r\n\r\n Though DST does not cause depression, anxiety, or other mental health conditions, it can exacerbate pre-existing conditions and it is NOT a joke. These emotions are real and affect people for some period of time. However, it’s likely that you’ll bounce back after a few days. \r\n
\r\n\r\n Go toward the light\r\n
\r\n\r\n Research suggests that changing our clocks twice a year can have various health consequences. Of the two, springing ahead one hour tends to be more disruptive. That hour change can upset our circadian rhythms, the body's natural 24-hour cycles regulating key functions like appetite, mood, and sleep.\r\n
\r\n\r\n Circadian rhythms largely depend on light exposure. The hour transition in the spring initially causes darker mornings and lighter evenings. Less morning light can decrease levels of the mood-boosting hormone serotonin. In contrast, exposure to light later in the evening can delay the production of melatonin, the hormone that helps you fall asleep. “Disrupted sleep can cause people to feel fatigued, groggy, and less focused,\" says Dr. Czeisler (Harvard Health).\r\n
\r\n\r\n Many people also have trouble adjusting their sleep schedule to the new time. For the first few days or even a week, they may go to bed later or wake up earlier than usual, which can cause sleep deprivation. One study found that the average person gets 40 minutes less sleep on the Monday after DST begins compared with other nights of the year.\r\n
\r\n\r\n Prepare for the switch\r\n
\r\n\r\n Alter your bedtime. About three days before the time change, go to bed and wake up 10 to 15 minutes earlier than usual. The next night, aim for 20 to 30 minutes, and then 30 to 45 minutes on the third night. \"By the end of this period, your body would have adjusted to that lost hour, and you won't have the stress of trying to quickly catch up on sleep,\" says Dr. Czeisler.\r\n
\r\n\r\n Take afternoon naps. If you feel tired in the afternoons after DST starts, take scheduled midday naps for 20 to 30 minutes (napping longer than that can make you feel even more groggy).\r\n
\r\n\r\n Get more light. During the first week after the time change, try to get about 15 minutes of exposure to morning light, which can help maintain your circadian rhythms. Another option is to use a light box that produces a bright white light. Choose a light box with 10,000 lux exposure (lux is a measure of light intensity). Sit about 12 inches away for up to 30 minutes. Keep your eyes open, but don't look directly at the light. Spend the time reading, writing, or just being present.\r\n
\r\n\r\n Delay your day. If possible, for several days after the time change, postpone beginning your daily routine for 10-15 minutes. \"Your internal clock is still running an hour behind, so you give it a chance to adjust,\" says Dr. Czeisler. Gradually shorten your start time by 10 or 15 minutes; within a week, your body's clock should be reset to the new time.\r\n
\r\n\r\n Curb the alcohol and caffeine. Cut back on drinking alcohol and caffeinated beverages several days before and after the time change, as they can disrupt your sleep.\r\n
\r\n\r\n These are just a few steps to help adjust to the time change and make your life a bit easier. It’s not a guarantee the change will have a negative impact on your mental or physical health but be prepared and take care of yourself. \r\n
\r\n\r\n Resources and Support\r\n
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\r\n Give us a call to chat or find a vetted therapist at 385-298-8152, or email at Bobbi.mcgraw@previdence.com\r\n
\r\n \r\n\r\n This Mental Health Minute is created for you with contributions from Harvard Health. I hope you enjoyed your reading.\r\n
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\r\n\r\n These are a few obstacles to a happy and healthy life that physical fitness can help curb. If you already have a fitness routine, toss it up a bit, make it more exciting and challenging. If you don’t have a routine, try incorporating some new movements and habits that will improve your quality of life. \r\n
\r\n\r\n Sometimes a little competition makes things more fun. A good challenge helps people get up and get moving, even if only to prove they are capable of getting it done. Pretty soon it’s a way of life, not just a friendly competition. It doesn’t have to be as aggressive as 100-mile bike ride or 50-mile run. Make it fun, but challenging, something everybody can participate in without too much difficulty. \r\n
\r\n\r\n In the Mental Health Minute the first week of March we talked about how incorporating exercise brings changes to the brain. These changes act like incentives for becoming fit and healthy, making the process less daunting, more positive, and possibly life changing. \r\n
\r\n\r\n As each person engages in a fitness challenge and meets their own goals, they build autonomy and start choosing healthy habits over the unhealthy ones. Do this as a department or office and start something positive! Now everybody is in on the fun and developing new lifestyle changes. \r\n
\r\n\r\n Here are a few ideas to get the challenge going and keep it active:\r\n
\r\n\r\n 1. Set a goal
\r\nStart with simple goals and then progress to longer-range goals. Remember to make your goals realistic and achievable. It's easy to get frustrated and give up if your goals are too ambitious. \r\nFor example, if you haven't exercised in a while, a short-term goal might be to walk 10 minutes a day five days a week. An intermediate goal might be to walk 30 minutes five days a week. A long-term goal might be to complete a 5K walk/run. \r\nMost healthy adults need at least 150 minutes (about 2.5 hours) of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. Greater amounts of exercise will provide even greater benefits. As a first responder, it’s a good idea to incorporate strength training exercises of all the major muscle groups into your fitness routine at least two times a week. \r\n
\r\n 2. Write it down
\r\nAre you hoping to lose weight? Boost your energy? Sleep better? Finish a 5K? After you set that goal, write it down. Seeing the benefits of regular exercise and writing your goals down on paper may help you stay motivated. You may also find that it helps to keep an exercise journal or use an app to track workouts and progress. You might just want to start by marking the days that you worked out on a calendar. Seeing all of the marked days will give you a sense of accomplishment and motivate you to\r\ndo more. Recording your efforts and tracking your progress can help you work toward your goals and remind you that you're making progress. \r\n\r\n
\r\n 3. Follow a plan
\r\nNow, you need a plan of action to follow to accomplish your new goal. This is one of the biggest reasons people lose motivation and do not see results, they do not follow a plan. If you fail to plan, you plan to fail. A consistent and functional fitness plan will help you accomplish almost any goal and stay on track. First responders especially need to be ready for any situation, a well-planned fitness program is essential. Make sure you plan your workouts and focus on improving mobility along with strength and cardiovascular capacity and then focus on looking better in your uniform. \r\nScheduling your plan around your shifts and time with your family can be challenging, plan to work out on shift if you can, for better work-life balance. \r\n
\r\n 4. Join forces with co-workers, friends, family members
\r\nYou're not in this alone in this! Invite friends, family, and members of your\r\ndepartment and crew to join you when you exercise. Working out with your crew and family can be very motivating and a great bonding experience. If you are the type of person that likes to work out alone, you may try to challenge your friends and crew to a fitness challenge or encourage them to do an event with you. Work out with your partner or other loved ones, encourage your children to join you. Working out with or around your children sets a good example and can be fun. \r\n
\r\n 5. Find a cause or event to train for
\r\nEveryone experiences ebbs and flows with training and level of fitness. The times we seem to train the hardest are in the build-up to some sort of event – often a holiday, a wedding, a reunion, or a fitness race/run. Choosing an event with a timeline and following a training plan makes the exercise more interesting.\r\nTraining for a special event gives you a preset goal to focus on for each\r\nworkout, and throughout the weeks of your training program. When you sign up for an event like a 5K or bicycle race, you keep yourself accountable by preparing to participate. Knowing there is a culminating event in the near future means you can give yourself checkpoints along the way, which will help you stay on track with your goals. Imagine your sense of satisfaction when it’s all over and you’ve accomplished something great! \r\n\r\n
\r\n 6. Stay positive!
\r\n If you find yourself going down the \"negative\" tunnel. Stop and focus on some positives. Sometimes you must dig to find them, but it will help change your entire outlook. Try to engage in healthy self-talk. If you think you dread exercising, have a little chat with yourself, but do so as if you’re speaking to someone else. This is more effective than just speaking in the first person. You are your biggest competition. It is easy to start looking at what everyone else is doing, their progress, etc. Do not get into that habit. Create YOUR OWN goals and work on improving yourself every day. \r\n\r\n
\r\n 7. Count your zzzz’s!
\r\nThis is a very important part of your fitness challenge. Without plenty of sleep, your body stays in a state of deprivation, eventually being susceptible to diabetes, cardiovascular disease, obesity, and depression. In addition, sleep deprived first responders may not perform well and will not be as alert as those who are well-rested. Tired first responders can pose a safety risk. Consider taking naps before shifts or going to bed earlier to get as much sleep as possible. \r\n
\r\n One of my kids’ coaches has a saying, “You don’t get stronger lifting sticks.” That has stuck with me for years. If you do the same thing over and over, never challenging yourself to get out of your comfort zone, you will never see results, you will remain stagnant. What do you think he meant by this simple statement?\r\n
\r\n\r\n Fitness challenges have resounding effects, and not just on physical health, but on mental health. People feel connected and supported by their co-workers, and that in itself is a huge win. Here’s to a good challenge! \r\n
\r\n\r\n Resources and Support\r\n
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\r\n Give us a call to chat or find a vetted therapist at 385-298-8152, or email at Bobbi.mcgraw@previdence.com\r\n
\r\n \r\n\r\n This Mental Health Minute is created for you with contributions from National Volunteer Fire Council (NVFC) and National Institute of Health (NIH). I hope you enjoyed your reading\r\n
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