If you’ve ever hesitated to reach out for support because of fear, judgment, or shame, you are not alone. Many people carry these heavy feelings, and they often come from the stigma around mental health that still exists in our society. This stigma can make it difficult to talk about what you’re going through, leaving you feeling isolated when connection and care are what you need most.

The truth is, these struggles are far more common than most realize. Millions of people face mental health challenges every year, and there is nothing weak or shameful about seeking help. In fact, it’s one of the bravest steps you can take.

In this guide, we’ll explore what stigma really means, why it persists, and how it affects people in their daily lives. We’ll also share practical ways to challenge stigma, reduce its impact, and take steps toward healing, so you can feel empowered to seek the care and support you deserve.

What Is the Stigma Around Mental Health?

At its core, the stigma around mental health refers to negative attitudes, stereotypes, and discrimination directed at people living with mental health conditions. This stigma doesn’t always look the same. It can appear in how society talks about mental illness, in the beliefs we hold about ourselves, and even in the systems meant to provide care. Experts often describe it in three forms: public stigma, self-stigma, and structural stigma.

Public Stigma: Fear of Judgment from Others

Public stigma is the judgment and misunderstanding that come from the world around us. You can see it when someone speaks negatively about a person with depression or when movies and TV show mental illness in ways that are unfair or untrue. These messages can create fear and confusion, making it harder for people to share what they are going through. For someone already dealing with mental health challenges, public stigma can add to feelings of isolation.

Self-Stigma: The Negative Beliefs We Hold About Ourselves

Self-stigma happens when people internalize those harmful stereotypes. Instead of recognizing that mental health conditions are common and treatable, they may begin to believe the negative messages around them. For example, someone might think, “I am weak for feeling this way,” “I should be able to handle this on my own,” or “I am a burden to my family.” This is a clear answer to the question, “What is an example of self-stigma in mental health?” These thoughts can lower self-esteem, discourage seeking care, and make recovery feel even more out of reach.

Structural Stigma: Barriers Within Our Systems

Structural stigma is what happens when rules and systems create unfair challenges for people with mental health conditions. A common example is insurance plans that pay more for physical health services than for mental health care. In many rural areas, the lack of mental health providers makes it even harder for people to get help. These barriers can make it seem like mental health is not as important, even though it plays a huge role in our overall health.

Why Is Mental Health Stigmatized?

Stigma is not random; it has roots in history, culture, and psychology. Misunderstandings about mental health have developed over generations and continue to shape how people think and act today. These beliefs can make it harder for individuals to reach out for help and for society to provide the support that is needed.

Fear of the Unknown

People often feel uneasy about things they do not understand. Mental health conditions are not always visible, which can create uncertainty or fear. Someone might not know how to support a coworker with depression or a friend with anxiety. This lack of understanding, not malice, can lead to distance. Open conversations and education are important steps in reducing stigma.

False Beliefs Fuel Stigma

One of the most powerful forces behind stigma is misinformation. A study published in the National Library of Medicine found that nearly a third of respondents (30.7%) believed depression was caused by a “weak personality.” This stereotype is both harmful and false. Depression and other mental health conditions are complex health challenges that involve genetics, brain chemistry, trauma, and environmental factors; not character flaws.

When society clings to these incorrect beliefs, it reinforces shame and discourages people from seeking treatment. Breaking this pattern requires correcting myths with evidence, highlighting recovery stories, and emphasizing that mental health conditions are medical issues just like diabetes or heart disease.

How Stigma Affects Mental Health and Well-being

The stigma around mental health does more than influence how people are perceived; it has real, measurable effects on health, relationships, and recovery. When left unchallenged, stigma creates barriers that prevent people from seeking treatment and living fulfilling lives.

Hindered Help-Seeking and Delayed Treatment

Fear of judgment is one of the primary reasons people hesitate to reach out for help. Someone struggling with anxiety or depression may worry about being labeled or misunderstood, leading them to suffer in silence. This silence is dangerous because untreated symptoms can worsen over time.

According to mental health stigma statistics from the National Alliance on Mental Illness (NAMI), the average delay between when mental illness symptoms first appear and when a person receives treatment is 11 years. That means many people go more than a decade without the care they need, which not only prolongs suffering but can also make recovery more difficult.

Stigma’s Impact on Physical Health, Work, and Family

The effects of stigma ripple far beyond mental well-being. Untreated mental illness, often linked to stigma, can contribute to serious physical health conditions. NAMI reports that adults with depression have a 40% higher risk of developing cardiovascular and metabolic diseases, highlighting the deep connection between mind and body.

The economic toll is also significant. Unemployment rates are consistently higher for adults living with mental illness. Among young people, the consequences are particularly severe: high school students with depression are more than twice as likely to drop out compared to their peers.

Families feel the strain as well. NAMI data shows that at least 8.4 million people in the U.S. provide unpaid care to an adult with a mental health condition, dedicating an average of 32 hours per week. These caregivers often experience stress, financial strain, and emotional exhaustion, underscoring how stigma and lack of treatment affect entire households.

Negative Impact on Recovery and Social Isolation

Stigma does more than delay treatment. It can also chip away at a person’s confidence and sense of worth. When someone begins to feel ashamed of their symptoms, it becomes harder to believe that recovery is possible. Many people pull away from friends, coworkers, and family members, even though these connections could offer comfort and support.

This isolation can create a difficult cycle. Feeling alone can make symptoms harder to handle, which then reinforces the idea that they must cope by themselves. In reality, reaching out and building supportive connections is one of the most powerful steps toward healing.

How to Reduce Stigma on Mental Health, Together

The stigma around mental health can feel powerful, but it does not have to stay that way. Each of us can help by challenging harmful stereotypes and showing support to those who need care. The way we speak about mental health and the resources we share can make a real difference in creating more understanding and compassionate communities.

Promoting Open and Honest Communication

One of the most powerful ways to normalize mental health is simply by talking about it. Conversations, whether with friends, family, or colleagues, help reduce fear and create a culture of understanding. Experts recommend using person-first language, such as saying “a person with bipolar disorder” instead of “a bipolar person.” This subtle shift emphasizes the person rather than defining them by their condition.

You can also make a difference by listening without judgment when someone shares their experiences. A supportive response, even something as simple as “thank you for trusting me with this,” can reduce feelings of shame and encourage them to seek further support.

Educating Ourselves and Challenging Stereotypes

Education is another important tool for change. By learning the facts from trusted sources, we can replace myths with accurate information and help others do the same. When you hear someone repeat a stereotype, like claiming that depression is just “laziness,” you can gently correct it by sharing that depression is a medical condition recognized by health experts worldwide.

National organizations such as the National Alliance on Mental Illness lead efforts to reshape the national conversation. Their campaigns remind us to “see the person, not the illness,” encouraging communities to treat individuals with dignity and compassion. By following their example, each of us can help dismantle stigma and make it easier for people to reach out for care.

Addressing the Stigma Around Mental Health Medication

A common question people ask is, “Why is there a stigma around mental health medication?” For many, the idea of taking medication for conditions like depression or anxiety feels shameful. Some worry it means they are weak or unable to cope on their own. Others fear side effects, addiction, or personality changes. These misconceptions contribute to hesitation, silence, and delays in seeking treatment.

This stigma is rooted in misinformation. Too often, medication is framed as a “crutch” rather than what it truly is: a medical tool. Just like insulin for diabetes or an inhaler for asthma, mental health medications are scientifically proven treatments that help restore balance in the brain. They are not one-size-fits-all solutions, but when prescribed and managed by a qualified provider, they can be a safe and effective part of a broader treatment plan that may also include therapy, lifestyle changes, and community support.

Research reflects how widespread these doubts are. A brief survey of public knowledge and stigma towards depression found that only 58.9% of respondents believed pharmacotherapy for depression was effective. This shows how stigma and skepticism prevent many from accessing care that could improve their quality of life. By reframing medication as a valid, evidence-based option, we can help more people view it with the same legitimacy as other medical treatments and give them the confidence to discuss it openly with their healthcare provider.

Taking the First Step in San Diego and Riverside Counties

Reaching out for help takes courage. For many, making that first call is the hardest part of addressing the stigma around mental health, yet it is also the most important step toward healing. At TrueCare, we are here to make the process welcoming, safe, and supportive, so no one has to face their struggles alone.

What to Expect at a TrueCare Behavioral Health Visit

Your first visit with our Behavioral Health team begins with a confidential conversation. You will meet with a licensed professional who listens without judgment and works with you to create a personalized, evidence-based treatment plan. This may include therapy, support groups, lifestyle guidance, or medication if appropriate. Every step is designed to help you feel understood, supported, and empowered in your journey toward wellness.

Our Commitment to Culturally Sensitive Care

At TrueCare, we know that care must honor the diverse experiences of the people we serve. Our providers are trained to deliver culturally sensitive support that respects each individual’s background, values, and traditions. This ensures that every patient feels comfortable and that treatment is truly effective.

And the results speak for themselves. Based on our 2024 report, we’ve achieved a 147% increase in patients who have reached relief from their depression since 2020. These numbers prove that when stigma is replaced with compassion and access, recovery is not just possible; it is happening right here in our community.

Your Health Matters. You Matter.

The stigma around mental health can feel overwhelming, leaving many people afraid to speak up or seek help. But silence should never stand between you and the care you deserve. You are not defined by your struggles, and you are not alone. Millions of people have faced the same fears and found relief with the right support, and you can too.

We believe in a future where mental health is treated with the same compassion and urgency as physical health. Our team is here to listen without judgment, provide effective treatment, and walk beside you on the path to healing. Whether you are facing depression, anxiety, or the weight of stigma itself, we will meet you with respect and understanding.

Your well-being matters, and recovery is possible. Don’t let stigma stand in the way of your well-being. Our compassionate team is ready to help.

👉 Schedule an appointment today and take the first step toward better health. We’re here to help you feel your best!

DISCLAIMER: THIS WEBSITE DOES NOT PROVIDE MEDICAL ADVICE
The information, including but not limited to, text, graphics, images, and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you read on this website.

The post You Are Not Alone: A Guide to Understanding and Overcoming Mental Health Stigma appeared first on TrueCare.

That’s why TrueCare has created this resource to serve as your guide for understanding what mental health truly means, why it’s so important, and how it connects to every part of your well-being. Whether you’re looking for clarity about your own mental health or seeking ways to support a loved one, this guide offers helpful insights, practical tips, and information on how TrueCare can support you on your journey to better emotional, psychological, and physical health.

Mental Health vs Mental Illness

Mental health and mental illness are two different things. Your mental health refers to your mental well-being and is always with you, just like your physical health. You may be experiencing positive mental health, enjoying strong interpersonal connections, and managing your stress with healthy activities, or you may be struggling with your mental health, finding yourself easily frustrated, overly tired, or uninterested in spending time with others because you are stressed. 

A mental illness is a specific, diagnosable condition that significantly impacts your daily functioning. People may struggle with their mental health when a mental illness is present because the symptoms of the mental illness affect their mental well-being. Whether or not you have a mental illness, you will always have your mental health so it’s important you learn more about how to take care of your mental well-being. 

Causes of Mental Health Struggles

Mental health struggles are caused by many different variables and the experience is unique for each person. While there may be similarities amongst those suffering from similar mental health problems, it is important that individuals get help from a medical professional for their specific issues so that they know if they need treatment for conditions like depression, bipolar disorder, anxiety, or other health issues.

In some cases, a sudden situation that causes a significant amount of stress and anxiety can trigger a mental health problem. Losing a job, owing an outstanding amount of debt, the loss of a loved one, or other life events can cause depression, particularly when not addressed. Also, sudden harm to the body such as a car accident, rape, or other traumatic events can cause mental health issues to develop and the person to struggle. Continual stresses such as unrealistic expectations from a boss, a parent, or a spouse can also contribute to mental health. Ongoing medical concerns or other chronic conditions can cause mental health illnesses too. A childhood history including neglect or abuse, or a pattern of unhealthy relationships and poor social interactions can also affect your mental health.

In other cases, genetics and brain chemistry can cause mental health issues to develop and be present in individuals. Some mental health concerns are more common with people who also have family members who struggle with a specific condition, like bipolar disorder or depression. You may inherit certain genes from your parents and relatives that increase the likelihood of you developing a mental health disorder. Your brain chemistry can also affect your mental health and when certain chemicals and hormones are off-balance you may experience depression or other mood disorders.

Attention-deficit problems, psychotic disorders, depression, schizophrenia, and more can be treated and don’t have to be ignored or simply suffered through. If you are not sure what the cause of your mental illness is, a medical professional can help you get to the root of the problem so that you can start taking control of it.

Signs of Mental Health Issues

A wide range of mental health conditions can affect your emotions, behaviors, and even the way you think. While signs and symptoms can vary depending on the condition, there are some things to look out for if you are concerned about your mental health or the mental health of a loved one. These signs and symptoms can begin to affect daily life and even impact your relationships and interactions with people around you.

Here are some examples that may signal a mental health concern:

• Feeling sad or hopeless

• Low energy, feeling tired, and problems sleeping

• Mood swings

• Pulling away from people and normal activities

• Inability to perform daily tasks

• Feeling like nothing matters

• Having persistent thoughts and memories you can’t get out of your head

• • Feeling unusually confused, forgetful, anxious, angry, upset, worried, or fearful

• Smoking or using drugs and alcohol more frequently

• • Eating or sleeping too much or too little
  • Thinking of harming yourself or others
  • Inability to perform daily tasks like taking care of your kids or getting to work or school

More severe signs of mental illness that should be addressed immediately are suicidal thoughts, confusion, delusions, hallucinations, and dramatic changes in social, eating, and sleeping patterns. Drug and alcohol abuse may occur as an attempt to cope with mental health problems and can also be a sign that there is more going on.

If you are having a mental health crisis, call or text 988. The 988 national Suicide and Crisis Lifeline provides 24/7, confidential support to people in suicidal crisis or mental health-related distress.

Why is Mental Health important?

Mental health matters because it shapes every part of your life. When your mental well-being is supported, you’re better able to handle life’s stresses, build healthy relationships, and stay physically well. Good mental health allows you to work productively, make meaningful contributions to your community, and pursue your goals and dreams, helping you reach your full potential.

It’s also important to remember that mental health and physical health are deeply connected. Struggling with untreated mental health conditions can increase the risk of serious physical issues like heart disease, type 2 diabetes, and stroke. Taking care of your mind is not just about emotional balance — it’s also a vital part of protecting your overall health and quality of life.

At TrueCare, we believe that supporting your mental well-being is essential for living a healthier, more fulfilled life. Whether you need help managing stress, navigating a tough time, or addressing a mental health condition, we’re here to help you take the next step.

There Is Help Available

People who have mental health issues will sometimes just try to deal with the problem alone instead of getting help. They push through the negativity and depression and try to cope on their own. They may try to face the issue alone because they do not realize that help is available or because they don’t understand the severity of the issue. They may also be worried about seeking treatment for fear of what others may think, but everyone needs to realize that there is no shame in seeking help and there is nothing to be afraid of. Mental health professionals apply the best depression treatments and therapies, and they seek to identify the problem by getting to the root of it rather than trying to cover it up.

The First Step Is to Have a Conversation

Remember, it is all about taking that first step and opening up the dialogue when it comes to mental health issues. Sit down with your doctor and loved ones, and take that first step to gain control of the problem with the right treatments. When you feel healthy mentally, your quality of life improves and the world is not the uphill battle that it once seemed to be.

Virtual Health Care and Mental Health

Virtual health care, also sometimes known as telehealth, offers health services through a variety of technologies where you can actually meet with your doctor or therapist in real-time while physically apart. Virtual health care can also include other ways of communicating between you and your health care provider, like through an online portal with direct messages and audio files.

Virtual health care helps you connect with your doctor or therapist without needing to go to a specific location. You may appreciate the convenience of virtual health care and find that scheduling appointments is easier when travel time is not involved in the decision. Virtual health care offers greater access between you and your health care providers so you can get the care and treatment you need.

Participating in virtual health care visits can help you improve your mental health and well-being. Therapy conducted virtually is a valued option both for people who struggle with mental illnesses and people who struggle with their mental health. Whether you are in need of treatment or want to talk with someone about how to develop better coping skills for when you’re feeling down, talk therapy or scheduling an appointment with your doctor can be your first step toward making a significant impact on your health and well-being.

Help is available! Call TrueCare at (760) 736-6767 to speak with our friendly professionals about scheduling an appointment and to learn more about your options for treatment.

Mental Health Awareness: Learn More to Get Answers

May is Mental Health Month, making it the perfect time to open conversations about emotional well-being — for yourself and your loved ones. While everyone experiences occasional stress or sadness, mental health conditions are more persistent and serious. Understanding the signs and treatments is key to supporting recovery and helping those around you get the care they need.

Mental Health Month raises awareness, challenges stigma, and encourages people to learn about the causes, signs, and impacts of mental health issues. TrueCare is here to help you start that journey, whether you or someone you love needs support, therapy, or simply a safe space to talk.

If you’re in crisis, call or text 988 for 24/7, confidential help through the national Suicide and Crisis Lifeline.

Remember, mental health affects not only the individual but also family, friends, and the wider community. By learning, talking, and seeking help, you take important steps toward resilience, healing, and a healthier future. TrueCare is here to walk with you every step of the way.

Sources:

https://www.mentalhealth.gov/basics/what-is-mental-health

DISCLAIMER: THIS WEBSITE DOES NOT PROVIDE MEDICAL ADVICE
The information, including but not limited to text, graphics, images, and other material contained on this website, are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen. Never disregard professional medical advice or delay in seeking it because of something you read on this website.

The post What is Mental Health? Understanding Your Well-Being appeared first on TrueCare.

As a new mom, there is a lot going on after your baby arrives. You spend almost every waking moment caring for your newborn, which makes taking time for yourself difficult.

As hard as it might be at times, we encourage moms to make sure they at least schedule and make it to their postpartum checkups. These medical checkups are to make sure you’re recovering well from labor and delivery, and adjusting to all the changes a new baby brings. Even if you’re feeling fine, this is an important part of your overall pregnancy care.

Self-care for Postpartum Depression

Diet – It is important for new mothers to continue their well-balanced pregnancy diet, which should include whole grain breads, cereals, fresh fruit, vegetables, protein, and dairy products. Drinking 8-10 glasses of liquids a day is also recommended. If breastfeeding, it is advised to add one additional milk serving daily. It is best to limit drinks like coffee, teas, sodas, or other caffeinated drinks, and to avoid alcohol while breastfeeding.

Breast Care – Proper breast care is essential for nursing mothers. It is recommended to wash your hands before nursing and clean your breasts with only water. If you have sore nipples, make sure you have a proper positioning/latch. A little of your own breast milk or lanolin rubbed in after each feeding will help symptoms resolve. If you need additional assistance with breast care related to nursing, lactation professionals are available to help.

If you need additional assistance with nursing, TrueCare offers virtual breastfeeding support groups. If you are a WIC member, call our Breastfeeding Helpline at (888) 477-6333 (7:30am-4:30pm, Mon-Fri).

Cesarean Birth – If you have had a cesarean birth, you will see a clinician approximately one week after delivery. In the meantime, it is important to keep your incision clean and dry and avoid scrubbing it. Washing with soap and water is okay.

TrueCare’s Dr. Eimaneh Mostofian adds, “I highly recommend avoiding any type of cleaning products, soaps, hydrogen peroxide, alcohol on the skin to clean the incision. Effectively, leaving the incision alone and keeping it covered and supported by placing a peri-pad over the incision is sufficient. If you start to notice a separation, excessive moisture, a foul smell, or bleeding from the incision site, please call your provider.”

Bleeding – After giving birth, you will have a menstrual type bleeding called “lochia.” It is similar to a heavy period the first few days. The flow will become lighter, and its color will change from red/brown to light pink to yellow. It is recommended to rinse around your vagina every time you use the toilet. Do not put anything in your vagina, not even a tampon, until you have been seen for your postpartum exam.

Stitches – If you have stitches and they are uncomfortable, warm showers and baths are soothing. You may also take Tylenol or Motrin/Ibuprofen every 4-6 hours. If you experience severe or constant pelvic/abdominal pain, please call your provider.

Hemorrhoids – If hemorrhoids are bothering you, you may put Tucks pads on your hemorrhoids. Adequate fluid and fiber intake, as well as walking, will help you avoid constipation. If you have a bathtub, soaking in a hot bath can help too.

After Birth Pains – You may notice cramps as the uterus returns to normal size. If they are uncomfortable, taking Tylenol or Motrin/Ibuprofen every 4-6 hours will help with the pain. If you experience severe or constant pelvic/abdominal pain, please call your provider.

Emotional Changes – Many new mothers feel emotional and may feel like crying one minute and laughing the next. Physical changes and lack of sleep can make this more difficult. It is important to set aside some time for yourself and try to relax with a bath, reading, or meditation/journaling. Allowing friends and relatives to help you so that you can get plenty of rest is also recommended. If you feel your emotional changes are troublesome to you, or if you need to talk to someone, please call your provider.

Rest – It is important to rest whenever the baby rests. Getting help so someone else can do the housework, cooking, and shopping is recommended. After two (2) weeks, you may start walking 15-20 minutes a day for exercise. Do not pick up anything heavier than your baby until you have your six (6) week postpartum exam.

Bottle-Feeding Mothers – If you choose to bottle-feed your baby, avoid any stimulation to your breast and wear a properly fitted bra. Apply ice packs if breasts are full or engorged. You may also take Tylenol or Motrin/Ibuprofen every 4-6 hours for discomfort. It may take 3-5 days for your milk to dry up; but it is not unusual for it to take up to 10 days. Medication is not needed for milk to dry up. We do not encourage pumping if you choose to exclusively formula-feed your baby, as this will only cause you to produce more milk.

When to call your provider:

• If you develop a temperature of 100.4 or greater.
• If you are saturating two (2) pads in an hour.
• If you are having trouble urinating.
• If you are having difficulty breastfeeding or if you have painful red lumps in your breast.
• If you have strong abdominal pain that is not better after taking Ibuprofen.
• If you have foul smelling vaginal discharge or discharge from your stitches.
• If your cesarean incision appears red, has discharge and/or is getting more painful.

Is it the Baby Blues or Postpartum Depression?

The baby blues may start within a few days of giving birth and fade away after the first 2 weeks. New mothers may feel weepy, drained, anxious, irritable, and overwhelmed.

Up to 20% of new mothers may have feelings of hopelessness, inadequacy, irritability, sadness, and loneliness that last longer than a few weeks. They may also cry a lot, have trouble eating or sleeping, may not feel bonded to the baby, and may think about hurting themselves.

Many mothers may experience postpartum anxiety on its own or together with symptoms of depression. Mothers may feel nervous or have a constant worry about the baby. They may feel panicky or experience panic attacks that feel like they are losing control. They also may have repetitive thoughts of harming or harm coming to the baby. Some mothers may have had a traumatic pregnancy or birth experience that they keep re-experiencing in their mind.

Postpartum Psychosis is a rare condition often associated with an underlying mental health disorder and usually occurs within the first few weeks after birth. The mother may have severe mood swings, hallucinations, and irrational or delusional thoughts involving harming themselves or baby. Postpartum Psychosis is a serious condition that requires immediate medical attention.

Do you ever feel like this?

• Crying a lot
• Irritable, anxious, or overwhelmed
• Sleep or eating problems
• Feeling like something is just not right

If you experience any of the above symptoms, reach out for help.

TrueCare’s Women’s Health providers are here to ensure your prenatal care, labor, delivery are as healthy as they can be. That level of quality care continues after pregnancy too! Contact TrueCare for all your women’s health needs. Our providers are here for you!

Additional resource: The San Diego Postpartum Health Alliance operates a support and referral line: at (619) 254-0023 or visit PostpartumHealthAlliance.org for more information.

Resources:
National School of Healthcare Science
Centers for Disease Control and Prevention
American College of Obstetricians and Gynecologists
Cleveland Clinic

DISCLAIMER: THIS WEBSITE DOES NOT PROVIDE MEDICAL ADVICE
The information, including but not limited to, text, graphics, images, and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you read on this website.

The post Self-Care Tips for Postpartum Depression appeared first on TrueCare.

What Are the Holiday Blues?

The holiday blues are defined as temporary feelings of anxiety, depression, sadness, loneliness, and other negative emotions. Many individuals with already diagnosed mental illnesses are affected by the holiday blues as their normal symptoms worsen during this time of year, but even those without regularly occurring mental health challenges can experience the holiday blues.

If you or someone you know is suffering from a mental health problem, please contact our behavioral health department. We have locations located in San Diego and Riverside counties, such as Encinitas, Oceanside, Perris, and San Marcos.

If you are having an immediate personal crisis, CALL A NATIONAL HELP LINE HERE

What Are Some of the Signs and Symptoms?

The holiday blues can affect anyone. Those with a mental illness, those who have experienced loss or trauma, and those prone to stress are more likely to struggle with mental health challenges during the holidays.
Symptoms include:

• Sadness
• Fatigue
• Tension
• Frustration
• Loneliness
• Isolation
• Sense of loss
• Dissatisfaction
• Hopelessness
• Overwhelming stress

The holidays can bring about painful memories or an acute awareness of a loss you’ve experienced, which are both catalysts for the holiday blues.

Tips for Managing the Holiday Blues

Mental illness is very serious, so any feelings of anxiety, depression, or overwhelming emotion should be taken seriously and dealt with appropriately. Even if your feelings are temporary, it’s best to stay on top of your mental health to ensure you remain emotionally and physically healthy long-term.

If you’re struggling with the holiday blues, here are some tips for managing your mental health this holiday season:

Recognize the holiday blues for what they are.

The holiday blues are temporary feelings. They do not dictate your present-day nor determine your future. Your feelings cannot control you, and they don’t get to determine how much or how little you enjoy yourself this holiday season.

Take time for yourself.

It can be easy to get caught up in non-stop parties, traveling to see family, and countless holiday-related events. But if you are easily overwhelmed in large groups of people or if you get burned out quickly when you’re around others, you need to make sure you are taking time for yourself. Be sure to take care of yourself and set limits and boundaries with spending time with others.

At the same time, don’t isolate yourself. Plan times to get together with friends or family and just enjoy each other’s company, and make sure you’re spending time with positive, caring people who have your best interest at heart. Staying active and spending time in the sun are also great ways to take care of yourself and boost your mood this holiday season.

Click Here for a link to 13 texts to send when you want or need some personal space.

Set realistic expectations for yourself and others.

Unrealistic expectations are a huge contributing factor to the holiday blues, so don’t get out of control with your planning and the expectations you place on others. Be realistic about how much time you can and will spend with others, how much money you’re going to spend on gifts, and how much time you’re going to spend by yourself resting and recharging. Overextending yourself or failing to live up to your own expectations are big catalysts for feelings of dissatisfaction and sadness.

Click Here to learn why saying no is not selfish.

Don’t overindulge.

The holidays are full of delicious treats and yummy foods, and there are plenty of opportunities to indulge in alcoholic beverages as well. Overindulging can lead to feelings of sluggishness and fatigue, as well as feelings of guilt and shame. Be patient and realistic with yourself. Don’t eliminate the opportunity to indulge, just be sure to limit what you’re consuming and be sure to eat holiday foods and drink alcohol in moderation.

Don’t forget to drink plenty of water!

Face negative feelings in a healthy way.

If you’re dealing with loss, loneliness, or isolation this holiday season, do your best to face those things in the healthiest way possible. This may mean talk therapy or sharing your thoughts with a close friend or family member. Acknowledge the struggle that you’re facing and do your best to create new, positive memories this holiday season to associate happier feelings with the holidays.

Conversation Tip: “Can we talk? I have had some feelings that I need to discuss with someone.”

Don’t overcommit.

This goes along the same line as setting realistic expectations. Don’t try to pack too much into your schedule when you know you won’t be able to handle it all. Be selective in the plans you commit to, and be sure to stick to your normal routine as much as you can. Make sure you’re getting enough sleep, as exhaustion can bring about a slew of unwelcomed negative feelings and poor decision making. Additionally, don’t overcommit financially, as that will just add stress to your life. Don’t spend too much money on gifts for everyone, and don’t commit to attending too many expensive holiday events. The more you limit your spending, the better off you’ll be both during the holidays and afterward.

Stay positive.

It can be hard to stay positive when life is hard and you’re struggling with mental health. The holidays are typically a time to look back on the previous year, so try to do so positively. Acknowledge the changes that have occurred in the last year, whether positive or negative, and try to have an optimistic outlook on what you’ve accomplished and what you hope to accomplish in the upcoming year. Don’t allow yourself to stay in a negative mindset and focus only on shortcomings and unmet expectations, but give yourself credit for the positive changes that have occurred and do your best to look at the upcoming year with hope, optimism, and excitement.

If you or someone you know is suffering from a mental health problem, please contact TrueCare’s behavioral health department. We have locations located in San Diego and Riverside counties, such as Encinitas, Oceanside, Perris, and San Marcos.

TrueCare behavioral health clinics provide a welcoming place where you can feel safe, respected and valued while receiving the treatment you need. Our compassionate behavioral health specialists help you understand your condition and the available treatment options. Our primary goal is improving your mental and physical well-being so you can become the person you want to be.

One out of five Americans experience a mental health crisis at some point in their lives. Please don’t delay getting the care you need.

If you are having an immediate personal crisis, CALL A NATIONAL HELP LINE HERE

Resources:
https://www.mentalhealth.org/basics/what-is-mental-health
https://www.nami.org/blogs/nami-blog/november-2015/tips-for-managing-the-holiday-blues
https://www.psychology.org/resources/the-holiday-blues-how-to-cope/

DISCLAIMER: THIS WEBSITE DOES NOT PROVIDE MEDICAL ADVICE
The information, including but not limited to text, graphics, images, and other material contained on this website, are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen. Never disregard professional medical advice or delay in seeking it because of something you read on this website.

The post Holiday Blues: Managing Your Mental Health During the Holidays appeared first on TrueCare.

Read here for our advice on the positive aspects of aging!

What Is Positive Aging?

Positive aging means living life to its fullest as you grow older. It starts with recognizing how your attitudes and lifestyle choices affect your physical and  mental health as you age. Then it becomes a conscious way of living where you strive to maintain a positive mind, stay fit and healthy, and feel good about yourself while engaging fully in life regardless of your age.

What Are Positive Aging Beliefs?

One of the biggest obstacles to positive aging is negative attitudes and beliefs about the aging process. In the U.S., people tend to believe that depression and loneliness are normal for seniors and aging adults are financially unstable or can’t learn new things. The idea that older adults will get dementia sooner or later is another mistaken belief. These and other negative labels about aging can increase the odds of poor health, isolation, and a shorter life.

Positive aging beliefs reduce the negative stereotypes of older people. For example, older people with a positive attitude are wise, not senile. They feel more comfortable being themselves than they did earlier in life. They have better coping abilities than younger people when dealing with hardship or negative circumstances. Old age offers more time to achieve your dreams and spend more time with family and the ones you love.

Staying healthy is an important part of positive aging. TrueCare San Diego and TrueCare Riverside offer comprehensive, quality care at every age and stage of life.

Understanding the Advantages of Getting Older

Aging is often accompanied by wisdom, deeper relationships, and a richer understanding of life. While society tends to focus on the challenges, the truth is that growing older brings many advantages—both physical and emotional—that can enhance the quality of life in profound ways. With age comes an opportunity to embrace these benefits and live a life filled with meaning, joy, and fulfillment.

Emotional Strength and Resilience

One of the greatest gifts of getting older is the emotional resilience that develops over time. As people age, they tend to manage emotions more effectively, experiencing less emotional turmoil and greater emotional balance. This resilience comes from years of navigating life’s ups and downs, and learning how to prioritize what truly matters.

Research shows that older adults are more likely to experience positive emotions and handle stress with more grace than younger individuals. Instead of sweating the small stuff, older adults tend to focus on meaningful connections and personal growth. This ability to maintain emotional stability fosters deeper peace and satisfaction in daily life. A study by the Centers for Disease Control and Prevention (CDC) reveals that older adults report fewer mental health problems, including depression, compared to younger populations. According to the study, depression rates are as low as 4% among adults aged 70 and over, debunking the stigma associated with aging and mental health.

Stronger Immune System

Aging often provides the body with a more experienced immune system, built over years of exposure to various pathogens. As people age, they tend to develop a broader immunological memory, allowing their bodies to respond more effectively to familiar illnesses. According to research, older adults’ immune systems adapt over time, making them more resilient to certain common infections like colds and seasonal viruses.

Additionally, older adults benefit greatly from preventive health care measures, such as vaccinations, which help strengthen their immunity against new and evolving threats. This proactive approach contributes to an improved immune response and better overall health management in later years.

A Sense of Fulfillment and Life Satisfaction

Aging is also associated with a deepening sense of fulfillment and overall life satisfaction. Contrary to common myths, many people find that their happiness increases with age.

This heightened sense of fulfillment comes from a place of acceptance—knowing what you value, appreciating life’s small joys, and embracing the present moment. Older adults often have the clarity to let go of unnecessary stressors and focus on nurturing important relationships, exploring passions, and finding meaning in everyday experiences.

Developing a Positive Age Beliefs

Successful aging consists of three elements: keeping your mind sharp, your body healthy, and keeping your soul nourished on a regular basis. When you make these an integral part of your life, old age becomes vastly more enriching and rewarding.

1. The importance of exercise to the brain.

Physical exercise is just as important to the brain as it is to the body. Physical activity increases blood flow to keep your brain strong. It helps develop your thinking, learning and problem-solving skills. It can reduce anxiety, depression, and the risk of cognitive decline, including dementia.

Mental exercises also can improve your memory and attention span. Some fun ways to keep your mind sharp include:

• Read books, magazines, and newspapers
• Solve crossword puzzles, word searches, and other challenges
• Play board games and cards
• Have conversations! Get together with friends and relatives
• Keep a journal or write a memoir of your life
• Correspond with a pen pal
• Take classes to learn new things

2. Be kind to your body.

Taking good care of your body is appropriate at any age, but more so for aging adults.

Start by eating right and getting regular exercise. Limit your intake of foods high in fat, sugar, and artificial ingredients, and eat balanced meals that consist mostly of lean protein, vegetables and fruits.

Stay active by doing at least 30 minutes of exercise or movement every day. If your body isn’t capable of vigorous exercise, take a 20-minute walk at a moderate pace every day. Don’t smoke, and consume alcoholic beverages in moderation.

Practicing good sleep habits will help keep your body energized and healthy. Aim for seven to nine hours of sleep each night. This can be easier by going to bed at the same time and waking up at the same time in the morning. Keep your bedroom dark and at a comfortable temperature. Avoid watching TV, playing games on your laptop, or working before bedtime as these can affect important sleep cycles.

Aging positively doesn’t eliminate stress, but it does include a wide variety of relaxation techniques to reduce stress and keep you in a positive frame of mind. These can include:

• Meditation and breathing exercises
• Calming, low-impact physical activity
• Walking in nature
• Listening to soothing sounds
• Connecting with friends
• Developing a hobby – art, music, food, etc.
• Relaxing in a tub of warm/hot water
• Drinking something warm and comforting

Practicing these and other stress relief tips for older adults will contribute to better your physical and mental health. When you need help, don’t be afraid to reach out for it. Relying on others to get you through rough spots is not a sign of weakness.

Did you know: TrueCare’s Older Adult Health Center in San Marcos provides quality, compassionate care for older adults aged 50-plus with complex and chronic health conditions.

3. Nourish your soul.

Positive aging is a time for moving towards growth, self-love, and greater fulfillment. Many who practice positive aging discover a deeper sense of purpose in life by awakening to their true selves. Their focus is on making the world a better place by contributing to others’ lives. To enrich your soul:

• Love yourself
• Stay positive
• Keep negative people at a distance
• Learn to forgive
• Volunteer for a worthy cause
• Find joy and meaning
• Strive to be more present in your life
• Focus on your goals
• Pay attention to the small wins
• Make a daily gratitude lists

Feeding your soul is also about connection with others. Investing time in nurturing relationships with your spouse or partner, family, friends, neighbors, and others in your community, will keep your life full of love and interesting things to do.

Want to join a social support group for Hispanic seniors? Check out our Golden Years program.

10 Reminders on the Road to Positive Aging

Put this list next to the bathroom mirror where you see it first thing in the morning and pin it to your refrigerator door.

1. Avoid negative aging stereotypes
2. Set positive aging goals for yourself
3. Exercise your brain
4. Stay physically active
5. Adopt a healthy lifestyle
6. Minimize stress
7. Maintain an active social life
8. Have regular health checkups
9. Never stop learning
10. Stay connected to those you love

Most of all, don’t sweat the small stuff. Do what you love, accept what you can’t do, and ask for help when you need it. Old age is as good as you make it!

Start Your Journey to Positive Aging at TrueCare

TrueCare supports our patients at every step of their health journey with heartfelt care. Looking for a place to go where you can receive personalized health care for seniors dealing with complex and/or chronic health issues? Visit any of TrueCare’s Primary Care locations. Contact us to schedule an appointment today! Call or text (760) 736-6767.

Resources:
Harvard Health
The Happiness Blog
Frontiers
Help Guide

DISCLAIMER: THIS WEBSITE DOES NOT PROVIDE MEDICAL ADVICE
The information, including but not limited to text, graphics, images, and other material contained on this website, are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen. Never disregard professional medical advice or delay in seeking it because of something you read on this website.

The post Positive Aging: How to Change Your Mindset About Getting Older appeared first on TrueCare.

Caregiving is a demanding job, especially when it’s usually one person tending to a person in need, whether a child, an adult, or an older adult. This can lead to feelings of isolation, financial strain, and more – all of which can result in caregiver burnout.

If you’re caring for someone on a daily basis, it’s important to take care of yourself. The following tips for self-care for caregivers are a reminder that you should make sure that you are not ignoring your own needs. When you take care of yourself, you can take better care of your loved ones – focusing on the rewards of caregiving.

Effects of Caregiving on Health and Well-Being

Caring for a family member can be a rewarding experience, but the demands of continuous care can be overwhelming at times and cause stress or other health problems. Older caregivers aged 66 and above face a significantly higher risk of dying than non-caregivers. Younger caregivers who work full-time while raising young children have increased risk of depression, chronic illness, and a lower quality of life.

Even so, caregivers of all ages tend to put aside their own needs and forego the practice of self-care. As a result, they don’t eat properly. They don’t make time to exercise, or they often postpone making medical appointments. Caregivers also face greater risk of excessive alcohol and drug consumption, and are more likely to experience high cholesterol, high blood pressure, and weight problems. All of which takes a physical and mental toll.

Care For Yourself First

To maintain the health, energy, and emotional stability to provide ongoing care for someone, caregiver self-care needs to be a priority. However, unrealistic attitudes and beliefs about your caregiving responsibilities can get in the way of practicing self-care.

Putting yourself first may seem selfish. You may think your responsibilities for the care receiver are more important than your own health. You may feel guilty about devoting time to yourself. To overcome these and other obstacles to caregiver self-care, identify your mental barriers and change the behaviors they create.

Here are some realistic tips to help you understand the importance of self-care and how to go about it:

Reduce your stress level.

Managing stress starts with recognizing the early warning signs, such as irritability, sleep problems, and forgetfulness. Identify the leading causes of stress for you, such as family disagreements, lack of resources, job pressures, etc., and determine what you can and can’t change. Keep in mind that you can only change yourself. Trying to change people and situations you have no control over will only increase your stress.

Check out these simple breathing techniques to help reduce stress.

Take action.

Identify activities that help you reduce stress, such as gardening, meditation, spending time with a close friend, walking or other forms of exercise. Establish a schedule for these activities, and stick to it.

Read how exercise positively impacts mental health.

Set goals.

Write down a list of ways you want to treat yourself or find time for yourself for the next three to six months. These can include enlisting help in preparing meals or other caregiving tasks, getting involved in an activity you enjoy – anything that will give you time to yourself. Identify the steps needed to achieve each goal and create an action plan.

Seek help.

When you prioritize the importance of self-care, you also acknowledge you need help. Ask family members or friends to assist on occasion. Try linking the request to their talents or interests. For example, if a friend likes to cook, ask them to help with meals. If someone in your social circles enjoys volunteering, ask them to take a turn going to the grocery store and taking the person you care for with them. If you don’t want to miss medical appointments, think of other tasks for which friends and family can assume responsibility.

If you’re uncomfortable asking for help, take a moment to make a list of your caregiving duties – recurring and occasional — and when a friend or family member reaches out, let them choose from the list.

If you’re feeling isolated from friends, let them know you’d love them to visit you even when you’re taking care of your loved ones.

Talk to your family physician.

Medical professionals are your best resource for dealing with stress. Make a list of issues you want to discuss with your doctor, such as the stress you feel, your overall health, fears about not being up to the task, and any other caregiving concerns you may have. If the stress of caregiving is wearing you down, let your provider know.

TrueCare Primary Care providers offer compassionate, sensitive care for generations of families in San Diego and Riverside Counties.

Realistic Caregiver Self-Care Ideas:

These simple tips can help you manage the day-in and day-out stresses of caregiving.

Health and wellness.

• Pay attention to changes in your mood. Have you lost interest in favorite activities? Are you having trouble accomplishing every-day tasks? If so, contact your doctor.
• Watch for signs of stress. Impatience, difficulty sleeping, loss of appetite, lapses of concentration or memory – these are all signals of unhealthy stress.
• Eat a well-balanced diet. Drink plenty of water. Exercise by taking short walks (20 minutes) at least three times a week.

Relaxation.

• Set aside a couple hours each week for activities you find enjoyable. Or simply allow yourself to have downtime.
• Listen to relaxing music or guided relaxation recordings. The Internet is a wonderful source for both.
• Don’t let yourself get too tired. Schedule short rest periods between activities. Practice good sleep habits.
• Avoid overloading your daily schedule. Set limits for what you can do.

Me Time.

• Don’t try to carry the whole load on your shoulders. Let family members and friends help with household chores, meal preparation, childcare, and shopping.
• Maintain open communication with the care receiver, family and friends, and your health care team.
• Join a caregiver support group. Sharing your feelings with others facing the same challenges can reduce your sense of isolation and inability to do the job.
• Give yourself credit. The care you give someone makes a big difference in their lives!

Take Charge of Your Own Care

As a caregiver it’s not selfish to focus on your own needs too. No one is going to do it for you – you must prioritize your own well-being. Get rid of any mental barriers to taking care of yourself. Identify your stressors and try different ways to overcome them – even if just for 20-30 minutes a day! Get proper rest and nutrition. Exercise regularly. Schedule time off without feeling guilty. Ask for and accept help from friends and family members and communicate regularly with your physician. When you practice caregiver self-care on a regular basis, you’ll feel more rested and capable of giving the care your loved one needs.
 

Resources:

• TrueCare Older Adult Health Center services
• PACE Vista and TrueCare Partnership
• TrueCare Primary Care Wellness services
• Family Caregiver Alliance
• Southern Caregiver Resource Center
• National Alliance for Caregiving resources
• UCSF Health

The post Self-Care For Caregivers appeared first on TrueCare.

The Science behind Exercise and Mental Health

You’ve likely heard about runner’s high or weight-lifting euphoria, but do you know that those are caused by the workout themselves? You don’t have to be in love with running or be obsessed with weight lifting to experience those mind-boosting benefits. Exercise increases blood flow to the brain, which makes your body release endorphins, which is essentially your body’s homemade antidepressant and releases serotonin, which lifts your mood.

Additionally, low-intensity exercise has been shown to stimulate and increase cell growth, which is incredibly important. Not only will cell growth help your brain to restructure itself into feeling positive emotions and break the habit of negative thought patterns, but it will improve your overall health and wellness. Scientists that studied individuals with depression found that the area of their brains that regulate their mood (the hippocampus) was actually physically smaller than those without depression. Increased nerve cell growth due to exercise will help the hippocampus grow and will improve nerve cell connections, reducing the symptoms of depression.

A study done by Duke University looked at several individuals who were diagnosed with depression. They were divided into three treatment groups: exercise, medication, and exercise & medication. After 16 weeks, all groups showed similar improvements in depression symptoms, all of which were considered significant.

The Positive Effects of Exercising on Mental Health

Not only is exercise biologically good for you when it comes to improving mental health, but it is a great way to improve your overall quality of life, including relieving your depression, anxiety, or other mental health issues. People who exercise are generally more in tune with their overall wellness, and they tend to eat better, regulate sleep better, and live an overall healthier lifestyle. When your physical wellness improves, your mood improves. You will likely have a more positive outlook on life and a better appreciation for the life you were given.

It can be hard to push yourself to exercise when you’re experiencing a slew of negative emotions, but exercise can significantly improve even short-term struggles. If you’re feeling exhausted, overwhelmed, hopeless, insecure, or stressed, exercise can be a great way to cope and overcome those negative emotions and thoughts. Even physical pain from a disability, injury, or health issue can often be improved with appropriate exercise.

Exercise is an outlet—a place to go and something to do to keep your brain and body busy. It is a good distraction from the stress in your life and the mental health challenges you’ve been dealing with. Exercise brings about sharper memory, more clarity in thinking, improved focus, higher self-esteem, better sleep habits, more energy, and stronger mental and physical resilience.

Break the Cycle & Start Now

It can be hard to find the motivation to get started exercising when you’re dealing with an overwhelming mental health issue. In addition to challenging mental symptoms, depression can cause a variety of physical symptoms as well, such as problems sleeping, decreased energy, body aches, appetite irregularity, and a general lack of motivation. It can be hard to break the cycle of depression and struggling with mental and physical issues, but the sooner you can muster up the motivation to begin exercising, the sooner you’ll begin seeing the positive benefits of it. Every little bit helps, so even if you start with a five-minute walk around the block a few times a week, you’ll be making progress.

It’s hard to know exactly how little or how much exercise is necessary to see the improvements in mental health. However, most studies have had participants do low-intensity, low-impact exercises, like walking, biking, or light jogging. Just 30 minutes a day for 3 or 4 days a week will bring about great results. Be aware that it may take a few weeks to see the benefits of regular exercise, particularly when it comes to depression symptoms, but you will likely experience positive wellness effects within just the first few days.

The original research study done by Duke University did a follow-up study where they looked at the original participants for another six months after the initial investigation. They found that the participants who continued to exercise saw continued improvement in their depression, and only 8% of the exercise group relapsed, experiencing depression once again. In contrast, the medication-only group saw a relapse in 38% of participants and the medication plus exercise group had 31% relapse. The long-term effects of exercise for mental health are very encouraging. Taking an active role in improving your health can be quite powerful, and we hope you will experience this confidence boost as you begin exercising to improve your own mental health.

TrueCare Can Help

If you’re ready to get started exercising or want to learn more about the benefits of exercise on your mental health, get in touch with TrueCare today. We offer a variety of behavioral health services, including treatment of many mental health conditions. Contact us now or visit an TrueCare location near you.

FAQs About the Effects of Exercise on Mental Health

How much does exercise improve mental health?

Mental health is a vast and inclusive topic that has a lot of different factors to consider. While many different methods can be effective at improving mental health, one of the most widely accepted is exercise. It’s simple, easy to begin, and it is extremely effective with many substantial benefits. While long-term exercise regimens and regular workouts are by far the most helpful at improving mental health, even just slight increases to your current activity level are helpful. The amount of improvement that you see in your mental health will vary based on several factors of the individuals’ lifestyle, including current health, current activity level, increase of activity level, and more. Someone who is mostly sedentary may experience immediate mental health improvements after just a short walk or a swim in the pool, while someone who is somewhat active to begin with may need to increase their exercise regimen a decent amount before seeing substantial improvements to their mental health. Generally speaking, exercise can help you not only increase your mood and minimize your stress, but the psychological effects of taking better care of yourself, boosting your self-confidence, taking your mind off of worries, increasing social interaction through exercise, and coping with negative feelings in a positive way are all incredible. Many of these things are not quantifiable, so it’s hard to say exactly how much your mental health will be improved from exercising, but there is no doubt that you will see and feel a difference if you stick with it.

Why does exercise improve mood?

Exercise stimulates our brain to release “feel-good chemicals,” such as endorphins, serotonin, dopamine, norepinephrine, and more. These chemicals, as a whole, improve our mood, increase our sense of well-being, improve our appetites, increase our sleep quality, and more. They can also help our bodies balance stress hormones, helping us cope with stresses and minimize the hormones and chemicals that wreak havoc on our mood and mindset. In addition, knowing you’re doing something good for your overall health can have a huge impact on your mental health, mood, and outlook on life.

How long does it take for exercise to improve depression?

Just as exercise can be used to boost the mood of someone who already has decent mental health, it is a hugely important tool in the fight against depression. One study actually found that exercise is just as effective as SSRIs (a type of antidepressant) at helping individuals cope with depression. Similar to common depression medications, exercise can take a few weeks to really “work” for those struggling, and it does take hard work to find an effective workout and stick to it. The same study mentioned above found that it takes between 4 and 6 weeks for the effects of the exercise to really impact depression, and the peak of effectiveness occurs after about 10 weeks of consistent exercise.

At TrueCare, we recommend that you speak to your provider first if you have not exercised for some time, or if you have medical conditions or concerns. Make sure your activity and its intensity are appropriate for your fitness level. Each week, adults need 2.5 to 5 hours of moderate-intensity physical activity and 2 days of muscle strengthening activity, according to the current Physical Activity Guidelines for Americans. It might sound like a lot, but spread the exercise out over 4 – 5 days per week.

Children and adolescents aged 5-17 years should do at least 60 minutes per day of moderate-to-vigorous intensity, mostly aerobic, physical activity throughout a week. Children should incorporate vigorous-intensity aerobic activities, as well as those that strengthen muscle and bone, at least 3 days a week.

There is not a set type of workout that is deemed most effective, as aerobic exercises (such as biking or running) and strength training have all seemed to work pretty evenly across the board. While even low amounts of exercise will bring about improvements in depression, the more exercise, the better. Physical activity has significant health benefits for hearts, bodies, and minds. It reduces symptoms of depression, anxiety and enhances thinking, learning, and judgment skill. Physical activity ensures healthy growth and development in all ages by improving overall well-being.

What happens to the brain during exercise?

When you exercise, your brain begins to rapidly produce dopamine, serotonin, and endorphins. These are chemicals that, simply put, make you feel happy. Endorphins, specifically, are our body’s own natural pain-killers. They can literally remove physical and emotional pain from our bodies by essentially flushing them out with these feel-good chemicals. Serotonin actually promotes and produces pleasure and happiness within our bodies. In fact, low levels of serotonin have been found in those with chronic depression. Serotonin affects our moods, emotions, sleep, and appetites, making it hugely important when it comes to our overall health. Dopamine helps to regulate motivation, memory, reward, and attention, which is why it is closely linked to exercise and the mental health benefits it brings. When all of these chemicals are released during a workout, we experience almost immediate mood improvements, decreased stress levels, and a more positive outlook. We become better equipped to handle stress and other negative emotions like anger or sadness, and as our brain adapts to these beneficial changes, it actually gets healthier and functions more effectively, improving our overall mental, emotional, and physical health.

Source:

Journal of Psychiatric Practice®

DISCLAIMER: THIS WEBSITE DOES NOT PROVIDE MEDICAL ADVICE
The information, including but not limited to text, graphics, images, and other material contained on this website, are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen. Never disregard professional medical advice or delay in seeking it because of something you read on this website.

The post Does Exercise Help Mental Health? appeared first on TrueCare.

From pre-school to high school, children of all ages were suddenly prevented from seeing their friends every day and forced to isolate at home. To make matters worse, families were separated from grandparents and loved ones because of strict social distancing guidelines. So it’s no surprise the pediatric mental health community is seeing an increase in mental health issues among children. The efficacy of the COVID-19 vaccines are encouraging hope that some of the stressors from this global pandemic will be alleviated. However, living through it will likely have a lasting impact on how today’s children perceive and react to sudden and unexpected change as adults.

How the Pandemic Has Affected Pediatric Mental Health

From toddlers to teenagers, every child will likely experience some challenges as they learn to cope with the stress of the COVID-19 pandemic, even if they haven’t been infected with the virus. These challenges include:

• Changes in their routines – having to physically distance from family, friends, and worship community
• Breaks in continuity of learning – virtual learning environments, technology access and connectivity issues
• Breaks in continuity of health care – missed well-child and immunization visits, limited access to mental, speech, and occupational health services
• Missed significant life events – grief of missing celebrations, vacation plans, and/or milestone life events
• Lost security and safety – housing and food insecurity, increased exposure to violence and online harms, threat of physical illness and uncertainty for the future

According to the Centers for Disease Control and Prevention, trauma experienced during early development stages can continue to affect children across their lifespan. Many children will likely remember the pandemic as a significant event in their history, and will look back on it as a time of fear and uncertainty. Fortunately, children and teens often demonstrate strong resilience during times of stress. Your child’s pediatrician can also serve as a valuable resource, providing guidance and encouragement as you support your child through this challenging time.

Signs of Depression and Anxiety in Children

Young children, including infants and toddlers may respond to the changes in their daily routines by experiencing backward progress with developmental milestones. You might notice your youngest child is fussier, more irritable, and crying more than usual. You might also notice older children experiencing sleep regression or waking up more often during the night than they used to. Anxiety in children and adults can present itself with physical symptoms, like stomach aches and constipation. Young children may also show more signs of separation anxiety, and may express their frustration by hitting, biting or throwing more tantrums.

Older children and teens might show signs of stress, anxiety, or depression through changes in mood and behavior. This is not unusual for their development, but they may show increased irritability or get into more conflicts with family and friends due to the stress of the pandemic. Older children and teens may also show signs of distress by being less interested in friends and activities they used to enjoy.

Supporting Your Child’s Mental Health

Parents, don’t lose hope! If you have noticed behavioral changes in your children it may signal the need for extra help helping in coping with the pandemic. Thankfully, there are many ways to support your child’s mental health during and after the pandemic.

Start by talking with them about how they are feeling about the big changes in their life. Check in with them on a regular basis in regards to how changes in schedules and routines are affecting them. Be vigilant and trust your parents intuition. If a child’s fear and anxiety seem out of control, schedule an appointment with a licensed pediatric specialist.

Pediatric mental health experts also recommend the following for parents:

• Maintain a normal routine.
• Talk, listen, and encourage expression.
• Give honest and accurate information.
• Teach simple steps to stay healthy.
• Be alert for any change in behavior.
• Reassure children about their safety and well-being.

It’s also important to stay connected. Reach out to friends and family via phone or video chats.

When you know what to look for, you can be proactive by talking with your children, listening to them, and showing you are there to support them. If you have concerns about how your child is handling the stress of the pandemic, don’t hesitate to reach out to your pediatrician and advocate for your child’s mental health. Early intervention is key.

The post Paying Attention to Your Child’s Mental Health During COVID appeared first on TrueCare.

Why Is Self-Care Important?

Taking care of yourself is a key part of being healthy, both mentally and physically. Particularly if you struggle with depression, anxiety, or some other form of mental health challenges, self-care is even more important. The demands of everyday life can be quite overwhelming, and filling all the various roles in your life can leave you exhausted and worn out. You may be a parent, a sibling, an employee, a spouse, a friend, and more, and while you may love your life and most of your responsibilities, you have to take some time to take care of yourself on a regular basis. If you do not have good physical or mental health, you won’t be able to fill those roles nearly as well as if you were healthy, rested, and taken care of. Sometimes, we get so used to meeting deadlines and completing the to-do list and taking care of others that we don’t even realize we are neglecting ourselves. We wonder why we’re so exhausted every single night and why we’re unhappy even when things seem to be going well. A lot of that comes down to self-care. If you’re not taking time to refresh and recharge yourself, you will likely get overrun with exhaustion and may even find yourself struggling with anxiety or depression. As the saying goes, you can’t pour into others from an empty cup, so you need to make sure you’re taking time regularly to fill your own cup. You can’t and shouldn’t rely on others to fill your cup for you, so you need to explore your current self-care practices and make any changes to ensure you’re doing a good job taking care of yourself.

Does Self-Care Mean I Have to Change Everything About My Life?

When some people hear the term “self-care,” they think about lavish weekend getaways, weekly massage appointments, and the like. Others think it means they need to take up a morning yoga routine or change their entire diet to ensure they’re as healthy as possible. While all of those things can be considered forms of self-care, they are not exactly what we’re talking about here. Taking better care of yourself doesn’t mean you have to change your entire life, and it doesn’t even mean you have to change your daily routine or your bad habits. It simply means that you intentionally choose yourself on occasion, and that means doing something for yourself that makes you feel cared for. Imagine that a spouse or friend treated you to a fun day out for your birthday. What would that look like? Self-care is about doing something like that for yourself just because. It may be about treating yourself to a cup of coffee at your favorite coffee shop once a week or not cleaning the kitchen after dinner one night so you can take a bath instead. It may mean going out golfing with your friends on a Saturday morning or taking a random mental health day off from work just because you can. It may be a routine thing for you, such as implementing a skincare routine or working out first thing in the morning, but it may not be. It’s not about changing every aspect of your life or even about neglecting the people around you. Self-care is simply choosing to take care of yourself on occasion to keep your cup filled up.

How Does Self-Care Affect My Physical Health?

It may come as a surprise to many people that the more stressed and overwhelmed you are, the more your body will start to physically react, often in negative ways. Self-care is a way for you to take control of your mental and physical health for the better. You may notice that when you are stressed out about something at work that not only are your thoughts going a mile a minute, but your shoulders and back are also tense or you have trouble sleeping. Choosing moments throughout your days and weeks to focus on self-care can make a huge impact on your health habits. Self-care activities don’t always have to be physical activities, though incorporating an exercise into your routine can make a big impact. Activities from walking around the block to practicing yoga are low-impact ways to get your body moving, your heart pumping, and oxygen flowing. However, self-care can also take the form of spending time thoughtfully prepping a healthy meal for yourself or even for the whole family to enjoy. Small things like paying attention to the amount of water you drink or even infusing water with fresh fruits are both ways of taking care of your physical health and also a way to practice self-care.

When Self-Care Feels Selfish

Even in today’s world where people are often too focused on themselves, for some reason self-care still gets neglected quite often. The main reason is that it’s viewed as selfish to pick yourself over someone else. It’s considered self-centered to say no to helping a friend because you planned to go get your nails done, or to turn down an outing with the in-laws because you made plans to go out with your buddies. There is a fine line between taking care of yourself and being selfish, but most people tend to choose others over themselves so much that they end up struggling with depression, anxiety, exhaustion, and other mental health challenges because of it. Sometimes, you do need to put yourself aside and do whatever needs to be done for your family, your job, or something else. But you should never neglect yourself or put yourself in uncomfortable or unwanted situations just because it’s the nice thing to do. Be aware of your wants and needs, and take care of yourself in whatever way you see fit. Taking care of yourself through simple self-care activities is a great way to affirm your self-worth and remind yourself that you matter and you deserve to be treated well too.

Who Can Benefit From Self-Care?

Self-care is for everyone: from energetic school children to stressed-out office workers to family caregivers, anyone can benefit from a little self-care every now and then. Everyone struggles with their mental health from time to time, and there is nothing wrong with that. Sometimes in life, you may find yourself more than capable of handling what your job throws at you, but other times the stress of a particular project or deadline might completely overwhelm you. It’s okay to struggle with your mental health sometimes. What is important is how you treat yourself when you know you are struggling. Self-care is a way to actively choose to help improve your mental well-being. Practicing self-care is a great way to train your child or teach yourself how to be more resilient when life throws you curveballs and you find yourself stressed. It’s how we deal with life’s stressors that helps strengthen our mental health, and practicing self-care is one of the best coping skills out there.

Some people have diagnosed mental health disorders, and learning how to practice self-care can also be a great coping skill for managing symptoms. If you struggle with anxiety, you may find that talking out your worries and fears with a trusted friend or therapist may help. In addition, self-care activities to help with anxiety may also include writing down those worries and fears in a journal and then making space to allow your mind to quiet down. Those who struggle with depression may find that self-care activities like going outdoors and breathing fresh air can help you focus on something else and remind yourself of the beauty in nature. Self-care is by no means a cure for anything, but it is vital to help remind yourself that you matter. Taking care of yourself is a way to show yourself love, and everyone can benefit from feeling loved and cared for. No matter your mental health disorder, there are so many ways to practice self-care and help promote healthier coping strategies and greater self-awareness.

What Are Some Ways to Show Yourself Love?

Self-care begins when you choose to love and care for yourself, mentally and physically. Choosing to love yourself and accepting yourself for who you are excellent steps in caring for yourself. Take the time to practice self-care and by doing so, you are letting your body and your emotions know that they are seen and heard and accepted. Remember that when we talk about self-care, we’re not necessarily talking about hugely ornate experiences to refresh your physical and mental health. There is a time and place for those, but you can start taking better care of yourself right now with just a few of these self-care techniques.

Be aware of yourself. Think about your physical needs and what you can do to make yourself feel better physically. Do you need a nap, some water, or a healthy snack? Maybe you need to go for a run or take a hot bath or make a doctor’s appointment about something you’ve been worried about. Be aware of your physical needs and do what you need to do to meet them.

Be honest with yourself. If something is upsetting you, let yourself think about it and process it. Maybe you need to talk to a friend about it, journal about it, or speak to a counselor. Ignoring stressors does not make them go away, and they can actually impact your physical and mental health far more than you realize when you try to ignore them.

Be thankful. Even in the direst of circumstances, there is always something to be thankful for. And more likely than not, being consciously thankful for something even when life is hard will help you be more positive, happier, and healthier. Being grateful can do a lot for your mood and mindset, and intentionally choosing to focus on the positives in your life is a great way to take good care of yourself.

Do things that bring you joy. Most of us have hobbies that are incredibly neglected due to the responsibilities of life. You may plan to take part in your hobby after the kids go to bed or over the weekend or on your next day off, but you’re either too tired to do it or something comes up that has you pushing back the time again. Make time for these things, and don’t hesitate to schedule them in if you have to.

Take time for yourself. This can be incredibly challenging in today’s world, but it’s an important aspect of self-care that is often overlooked. Make a date with yourself and do whatever you’d like during that time. Ignore your phone, don’t do anything on your to-do list, and just enjoy being alone. Be at peace with your thoughts during this time and do something that is fun or relaxing to you. Allow yourself to clear your mind of your responsibilities or the needs of others for the time, and just take some quality time to be alone.

Practice saying “no”. Practicing how to decline invitations in favor of self-care may feel scary at first, but reminding letting others and yourself that your time is valuable can actually help relieve stress. Not only are you allowing yourself space to rest and rejuvenate, but you may also inspire others to do the same. Putting yourself first by politely saying “no” can help boost your confidence and allow for more guilt-free self-care time.

Get organized. When life gets overwhelming you might find it even more difficult than normal to balance all your demands. Putting a calendar on the fridge or a to-do list on the counter can help remind you of the tasks ahead, while also helping organize your days. If you already have a maxed out planner, then you might also find organizing your digital life to be a stress reliever. Be thoughtful about who you follow on social media and use handy tools to allow you to unfollow someone’s negative feed without unfriending them and feeling rude.

Spend time in nature. One free form of self-care is to simply go outside! Breathing fresh air while taking a walk in your neighborhood or even setting out a blanket and watching the clouds go by. If you have a dog, try scheduling daily walks down a quiet street or in a nearby park. Pets offer the added bonus of showering you with unconditional love no matter what mood you are in.

Practice mindfulness. Mindfulness is a quiet activity that allows you to focus on your inner self through meditation. This type of activity only takes about 5-10 minutes of your day and helps you to feel centered and energized. Journaling can help relieve your mind of its many thoughts by writing them down. Taking a moment to practice mindfulness can be as simple a sitting in a comfortable pose with your spine straight and focusing on your breathing, tuning out all other thoughts and sounds.

Change some health habits. If your physical health is a struggle, implementing self-care may be about changing some daily habits. This may mean cooking more often, drinking more water on a daily basis, implementing an exercise routine, or improving hygiene habits. You know what your body needs to function better and feel better, so embrace those things and make positive changes in your life.

Self-Care Splurges

All the self-care strategies listed above are free or low-cost options to help you practice self-care with the tools you already have and in the environments you already inhabit. If you are interested in exploring ways to splurge on self-care, consider one-time opportunities as well as continuous care. One-time opportunities can include joining a gym or yoga studio, attending a self-care retreat, or taking a solo trip out of town and leaving your computer behind. Continuous care opportunities can include regularly meeting with a therapist to talk through your challenges, goals, and successes. Therapy can be a great place to learn about new self-care strategies, learn more about yourself and why certain self-care options work better for you than others, and practice self-care by taking the time and making the investment in yourself and your mental health. No matter where you go or how much money you do or don’t spend, self-care can be accomplished in many ways and can lead to a healthier, happier life.

Self-care is not a one-size-fits-all treatment. It takes trying out things you think you will enjoy and even finding out new ways you never thought you would consider. Even the simple act of trying a new way of self-care can be a form of self-care: you are opening up your mind to new ideas and exploring the unknown. While it may not take away every stressor or moment of feeling blue, practicing self-care more regularly in your life means you will be more likely to reach out for those techniques when you are feeling down. Don’t set yourself up for failure: set small, achievable goals for scheduling self-care and let those small victories encourage you to expand your routine.

The post Guide to Self Care – What You Need To Know appeared first on TrueCare.