First Aid Kit for the Mind LifeMatters® Empathia, Inc. 1-800-634-6433

Introduction Why present “First Aid Kit for the Mind”?

Warning Signs of Mental Illness Marked personality change Inability to cope with problems Strange, grandiose ideas Excessive anxieties Prolonged apathy and feeling down Marked changes in eating or sleeping patterns

Warning Signs of Mental Illness Trouble in primary relationships Thinking or talking about suicide Extreme highs and lows Abuse of alcohol or drugs Excessive anger, hostility or violent behavior

The Big Four Stress Relationships Depression Drugs and Alcohol

Objectives To provide you with information on the Big Four areas of mental health. To provide tips for maintaining mental fitness in these four areas.

Stress

What is Stress? Stress is how a person reacts to a situation. Stress is in the eye of the beholder Stress comes from how we interpret our world: Unrealistic expectations Unrealistic goals Lack of personal responsibility

Coping With Stress Types of coping: Alarm Reaction: short term, physical Unhealthy Reactions: ultimately ineffective Adaptive Responses: ultimately create balance and harmony

Alarm Reaction “State of emergency” reaction Immediate, physical reactions that impact body and mind Remaining in chronic “state of emergency” causes exhaustion, burn out, illness

Unhealthy Reactions Poor nutrition Drugs, alcohol, tobacco Lack of exercise Emotional tension and flare ups Abuse

Adaptive Responses Stress is a given—transformation is the goal Body and mind need recovery from the alarm reaction Unhealthy coping is ultimately ineffective Positive interventions lead to transformation

Interventions—Cognitive Focus on positive mental states Structure of the brain Plasticity Practice new thinking The Million Dollar Question

Physical Stress Body reactions are stored The body needs to have periods of renewal

Interventions—Physical Breathing, meditation Cardiovascular exercise Relaxation Creative expressions The Stress Triangle

Social Stress Relationship with self is the key Intimacy and support needed by everyone Reaching out to give and receive

Intervention—Social Circles of support

Summary An adaptable person: Transforms reactions to responses Works on emotional and cognitive states Is physically active Is playful and creative Is connected to love and to others

Relationships

Why are Relationships Important? Our need for other people is paradoxical We all yearn for intimacy and connection Intimacy is central to our well-being Intimacy promotes physical and psychological well-being

Relationship Facts Medical research indicates that those that have close relationships are: More likely to survive medical crisis Less likely to develop diseases Close relationships promote health

Healthy Intimacy Whether is is friendship, parent/child or romantic, the following need to be present for a healthy intimate relationship: Affection Compassion Mutual respect

Guidelines for Intimate Living Open and honest communication Flexibility of roles Privacy respected Trust and commitment Other interests and relationships Affirmation and validation Mutuality

Tips for Maintaining Intimacy Share feelings and talk Practice the art of compromise Reserve time for each other and spontaneity Argue but don’t fight

Tips for Maintaining Intimacy Be clear about what you want Practice empathy Practice meeting the other’s needs before they ask Focus on fun

Depression

Depression Defined A serious medical illness that involves changes to the body and brain chemistry More severe than the normal emotional experiences of sadness, loss or passing mood states Is persistent and can interfere with the ability to function

Depression Facts Depression and anxiety are the most common reasons people seek help 1 in 5 women and 1 in 10 men will experience depression during their lifetime 80-90% of all depressed people respond to treatment Almost 50% of those who enter therapy will complete in 7 sessions or less

Warning Signs Depressed mood Loss of pleasure or interest Inability to concentrate Feelings of guilt or worthlessness Disturbed sleep patterns

Warning Signs Fatigue or loss of energy Change in weight or appetite Slowed movements or inability to stay still Thoughts of death or suicide

Guidelines for Dealing With Depression Reach out for help Express yourself Control what you can Practice positive self-talk and relaxation techniques Don’t hesitate to seek professional help

Tips and Suggestions Strong support and connections Healthy body Adequate sleep Willingness to share and discuss feelings Ability to strive towards a hopeful attitude Knowledgeable about mental illness

Drugs and Alcohol

It’s Your Choice Personal choice Influences

Progression About 10% of social users will progress through the stages from social use to being harmfully involved or dependent Social use Substance abuse Chemical dependency Death

Family Impact Are you worried? What is normal? How can you help?

Tips and Suggestions Knowledgeable about drugs and alcohol Talk about it Offer/consider alternatives and choices

Conclusion

In Conclusion This course is only a brief introduction to these areas of mental health

Where to Go For Help LifeMatters® Community Agencies Crisis Intervention Centers Self-Help Groups Family, Friends, Pastoral County Mental Health Health care providers in your insurance

LifeMatters® Resources Professional assistance is available 24/7 at 1-800-634-6433 and mylifematters.com Please complete the evaluations.