- Jun 15, 2020
- 3 min read

Mental Health - Difficult to Discuss, A Reality We Need to Conquer... Together!

Updated: May 26, 2023

The world is becoming more and more aware of Mental Health, and the effects it can have on individuals and families. If we better understand the numbers, the symptoms, the contributing factors, maybe we can have better conversations as a society to conquer Mental Health!

Depression and Anxiety... how common is it?

The National Institute of Mental Health (NIMH) reports approximately 7.1% of all adults reported a major depressive episode within the preceding year, according to their most recent statistics. The highest percentage was in young adults, aged 18-25, at 13.1% reporting an episode. Obviously, there are many unreported cases of depression, and many which may not be classified as “major.”

Anxiety is also quite prevalent. NIMH estimates 31.1% of adults in the United States experience an anxiety related disorder at some point in their lifetime.

What Signs and Symptoms should I be aware of?

Recognizing depression and anxiety symptoms and treating them appropriately, are important. Individuals with depression or anxiety may feel “down” or “empty.” Mood fluctuations are to be expected but PERSISTENT

sadness, anxiety, hopelessness, or pessimism, or large and sudden mood fluctuations are concerning for depression or anxiety disorder. Signs and symptoms can also include sleep difficulties (insomnia or sleeping much more than normal), changes in weight or appetite, irritability, loss of interest in activities you previously enjoyed, decreased energy, restlessness or difficulty sitting still, decreased concentration or memory, or increased aches and pains. Digestive problems with no specific identified cause, may also be linked to depression or anxiety. (NIMH, NAMI).

What are some Contributing Factors to Depression and Anxiety?

Depression and anxiety may occur without an identified cause. Conversely, individuals have multiple contributing factors. Prior trauma, genetic predisposition or family history, life circumstances or stressors, other medical conditions, and drug or alcohol overuse or abuse can all contribute to depression or anxiety. (NAMI, NIMH)

There is Good News! There are Tools for Empowerment!

Many conservative approaches for empowerment and control over these very frustrating symptoms can be attained through life style changes along with an involved support system.

Regular physical activity (exercise), yoga, tai chi, and meditation have also been shown to be effective in improving mood and other symptoms of depression and anxiety. Such measures can also help counteract negative side effects of some medication treatments for mental illness, such as weight gain. Social support from friends and family, as well as support groups can also have a positive impact (NAMI). To further complement these life style therapies are regular Pet and Equine interactions. Another effective approach are research based breathing techniques

to improve stress and anxiety. Breathing tends to be shallower when we are stressed or anxious. This shallow breathing tends to come from the chest, rather than deeper breaths from the abdomen. It is recommended to take slow, deep inhalations through the nose. Breaths should come from the abdomen and cause the abdomen to expand. Exhalation should also be slow and controlled. Exhale through the mouth, with slightly pursed lips but a relaxed jaw. Repeat the process of slow, deep breaths in through the nose and out through the mouth until you feel symptoms improving. It may take multiple minutes. (verywellmind.com)

When lifestyle changes are not enough, there are effective Medical Therapies to help aid in

the road to empowerment. Treatment options for depression and anxiety may include medication options, psychotherapy, and other complementary approaches. Medications may be managed or prescribed by your primary provider or a psychiatry provider. Your primary care provider can often begin the discussion, assist in making a diagnosis, and begin treatment or facilitate referrals to other professionals to best empower you.

Psychotherapy may include talk therapy, cognitive behavioral therapy, desensitization/exposure therapy, interpersonal therapy, and psychodynamic therapy, among others (NAMI, NIMH)