A Guide to Mental Health in 2021

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COVID-19 has had a big impact on many people’s emotional well-being. Mental health is important at every stage of life as it determines how we handle stress, relate to others, and make healthy choices.2 It’s crucial to know the basics of mental illness so you can take care of yourself and your loved ones.1

Why is Mental Health Important

The Centers for Disease Control (CDC) defines mental health as our emotional, psychological, and social well-being.2 Depending on many factors, your mental health can change over time. Mental health is a component of overall health and well-being. For instance, depression increases the risk for many types of physical health problems. Additionally, the presence of chronic conditions can increase the risk for mental illness.2 Some common mental health disorders include:1

  • Anxiety
  • Depression
  • Panic Disorder
  • Post-Traumatic Stress Disorder

Many factors contribute to mental health problems such as genes, trauma, brain chemistry and family history of mental health problems.4

Warning Signs of Mental Health Problems

If you aren’t sure if you or a loved one is experiencing a mental health problem, common warning signs include:4

  • Eating or sleeping too much or too little
  • Having low or no energy
  • Feelings of helplessness
  • Experiencing mood swings
  • Inability to perform daily tasks

Myths and Facts Surrounding Mental Health

Misunderstandings around mental illness can fuel stigma and make it harder to reach out for help. Take this mental health quiz to see if you know the myths from the facts.2

Mental Health by the Numbers

Mental illnesses are very common health conditions in the United States:

  • More than 50% will be diagnosed with a mental illness or disorder at some point in their lifetime.2
  • 1 in 25 Americans live with a serious mental illness like schizophrenia, major depression or bipolar disorder.2
  • 1 in 5 Americans will experience a mental illness in a given year.2
  • 50% of all lifetime mental illness begins by age 14, and 75% by age 24.3
  • Suicide is the second leading cause of death among people aged 10-34.3

Tria Health and Mental Health

Many patients decide to take medications to effectively manage their mental health. There are a variety of mental health medications currently on the market, ranging from selective serotonin reuptake inhibitors (SSRIs) to atypical antidepressants. Because there isn’t a test to measure to brain chemicals, it can be a trial-and-error process to identify the best treatment for a patient. If Tria Health is offered through your benefits plan, you have the option of receiving a one-on-one, private consultation with one of Tria Health’s pharmacists over the phone. During your consultation, your pharmacist will review all your current medications, including vitamins and supplements. If you’re interested in exploring medication treatments for mental health, Tria’s pharmacist will be able to provide you with recommendations.

Questions?

Call the Tria Health Help Desk: 1.888.799.8742

Sources:

  1. Your Guide to Mental Health and Wellness in 2021 – Port St. Lucie Hospital (portstluciehospitalinc.com)
  2. About Mental Health (cdc.gov)
  3. Mental Health Month 2021 – National Council for Mental Wellbeing « National Council (thenationalcouncil.org)
  4. What Is Mental Health? | MentalHealth.gov

Mental Health Awareness Month

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Each May there is a national movement to raise awareness about mental health. Mental health is crucial to a person’s overall health. This month is dedicated to understanding the prevention and treatment of mental health problems. It is critical for organizations to provide support for mental health, not only for the overall well-being of their employees but also to help manage their overall health care cost.

What is Mental Health?

The Centers for Disease Control (CDC) defines mental health as our emotional, psychological, and social well-being.2 Depending on many factors, your mental health can change over time. Mental illness can increase the risk of chronic health conditions.2

Mental Health Facts & Figures3

  • 1 in 5 U.S. adults experience mental illness each year.
  • 1 in 20 U.S. adults experience serious mental illness each year.
  • 50% of all lifetime mental illness begins by age 14, and 75% by age 24.
  • Suicide is the leading cause of death among people aged 10-34.

Tips to Boost Your Mental Health

  1. Set up a getaway: Having something to look forward to can boost your overall happiness for up to 8 weeks!4
  2. Utilize your strengths: Doing something that you are good at can help build self-confidence.4
  3. Do something with friends and family: People are 12 times more likely to feel happy on days they spend 6-7 hours with friends and family.4
  4. Incorporate Omega-3 fatty acids into your diet: Omega-3 fatty acids are linked to decreased rates of depression among many other benefits.4

Mental Health Services

Genetics, lifestyle, and environment are all factors that contribute to your mental health. The pandemic has had an impact on many people’s mental health in a negative way. If you or a loved one are struggling, check out these mental health screening tools:5

Tria Health and Mental Health

Many patients decide to take medications to effectively manage their mental health. There are a variety of mental health medications currently on the market, ranging from selective serotonin reuptake inhibitors (SSRIs) to atypical antidepressants. Because there is not a test to measure to brain chemicals, it can be a trial-and-error process to identify the best treatment for a patient. If Tria Health is offered through your benefits plan, you have the option of receiving a one-on-one, private consultation with one of Tria Health’s pharmacists over the phone. During your consultation, your pharmacist will review all your current medications, including vitamins and supplements. If you are interested in exploring medication treatments for mental health, Tria’s pharmacist will be able to provide you with recommendations.

Questions?

Call the Tria Health Help Desk: 1.888.799.8742

Sources:

  1. Mental Health Month | NAMI: National Alliance on Mental Illness
  2. Learn About Mental Health – Mental Health – CDC
  3. Mental Health Month 2021 – National Council for Mental Wellbeing « National Council (thenationalcouncil.org)
  4. 31 Tips to Boost Your Mental Health | Mental Health America (mhanational.org)
  5. Mental Health Awareness Month 2021: What to Know – GoodRx

How to Survive SAD in the Winter Months

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If you have felt depressed during winter months, you are not alone. As it gets darker earlier each day, and temperatures drop, many people experience “winter blues” or seasonal affective disorder (SAD). This year, seasonal affective disorder could be worse than ever. However, there are ways you can prevent and manage SAD to help you get through the pandemic’s winter months.

What is Seasonal Affective Disorder?

Seasonal affective disorder (SAD) is a type of depression that occurs during a change of seasons, typically in the fall and winter months when there is less sunlight. While the cause of SAD is not known, brain chemicals that affect your mood can change according to the amount of light you get each day.

It is also difficult to diagnose SAD as many other types of mental health conditions cause similar symptoms. According to the National Institute of Mental Health, to be diagnosed with SAD you must meet the following:

  • Have symptoms of major depression.
  • Experience depressive episodes that occur during specific seasons for at least 2 consecutive years. Nevertheless, not all people who experience SAD experience symptoms every year.
  • The depressive episodes are much more frequent than other depressive episodes that the person may have had at other times of the year during their life.

Signs and Symptoms of SAD

SAD is more common in women than in men. It is also more common to those who live farther north where there are shorter daylight hours. Symptoms of SAD last about 4 to 5 months a year and not every person with seasonal affective disorder experiences the symptoms below:

  • Low energy
  • Feeling depressed most of nearly every day
  • Trouble sleeping
  • Difficulty concentrating
  • Experiencing changes in appetite
  • Feelings of hopelessness

Specific symptoms for winter-depression SAD:

  • Oversleeping
  • Overeating (weight gain)
  • Social withdrawal

How is SAD Treated?

There are four primary treatments for SAD:

  1. Light Therapy: A method that mimics natural outdoor light using a special light box with the goal of changing the brain chemicals linked to mood. It typically takes a few days to a few weeks before becoming effective. Your doctor will be able to help determine if this is the best option for you and identify which product would be the most effective.
  2. Medications: Individuals with depression are more susceptible to SAD, making antidepressant treatment a good option. 
  3. Psychotherapy: Psychotherapy, also called talk therapy, is another option to treat SAD. Therapy can help you learn coping mechanisms to manage your stress and changing your negative thoughts and behaviors.
  4. Mind-Body Connection: This includes a variety of techniques such as meditation, guided imagery and music or art therapy.

Coping with SAD

  • Self-care: It is important to take care of yourself and your mental health. Find time to do the things you love. Whether it be reading a book or discovering a new hobby, taking time for yourself will help you feel better.
  • Find something to look forward to: From cooking your favorite meal or watching your favorite show, having things to look forward to aids in regulating your mood.
  • Try to stay active: Exercise is a great way to counteract some main symptoms of SAD such as drowsiness and fatigue because exercising gives you energy and boosts your mood.
  • Be mindful of what you eat: Individuals with seasonal affective disorder tend to eat more starchy and unhealthy foods. It is important to try and eat things that can give you energy. For example, vitamin D can help manage depression but is insufficiently produced in our bodies during winter. Taking vitamin D supplements and consuming foods that are rich in vitamin D can go a long way in helping you feel better.

How Can Tria Health Help?

If Tria Health is offered through your benefits plan, you have the option of receiving a one-on-one, private consultation with one of Tria Health’s pharmacists over the phone. During your consultation, your pharmacist will review all your current medications, including vitamins and supplements. If you are interested in exploring medication treatments for SAD, Tria’s pharmacist will be able to provide you with recommendations and coordinate with your doctor(s).

Questions?

Call the Tria Health Help Desk at 1.888.799.8742

Sources:

  1. NIMH » Seasonal Affective Disorder (nih.gov)
  2. Seasonal affective disorder (SAD) – Diagnosis and treatment – Mayo Clinic
  3. Seasonal affective disorder: How to get through the pandemic’s winter months – CNN
  4. Seasonal affective disorder (SAD) – Symptoms and causes – Mayo Clinic
  5. Seasonal affective disorder: Prevention and coping strategies (medicalnewstoday.com)

World Suicide Prevention Day

Every year World Suicide Prevention Day falls on September 10th. This day is dedicated to promoting worldwide action to prevent suicides. 2020 has been an extremely difficult year for many, making this day even more crucial. On this day organizations, government agencies, and individuals get a chance to promote not only suicide prevention, but mental illnesses associated with suicide as well.

Why Suicide Prevention Day is Important

  • Suicide affects us all. Sadly, many of us know someone who has committed suicide. The pandemic has caused loneliness and stress only increasing suicide and suicidal thoughts. This day reminds everyone that no matter how bad things are right now, there is always hope that they will get better.
  • Awareness –> action. When you raise awareness on a topic it causes more people to act. A vast majority of people are confused about how to help someone who is struggling with their mental health. World Suicide Prevention Day provides the resources people need to learn more about the reasons behind suicide. This knowledge has the power to save someone’s life.
  • It illuminates mental health issues. September 10th is a reminder that discussing mental health should not be a taboo subject. Advocating for mental health is imperative and hard conversations need to happen in order to help.

Facts About Suicide

  • 1 in 15 American adults suffer from depression.
  • Suicide is most common among people between the ages of 45 and 64.
  • Men commit suicides more often, but women are more likely to make an attempt.
  • Just about every 12 minutes someone commits suicide in America.
  • 1 in 4 U.S. young adults have considered taking their life in the past month due to the pandemic.

How to Help

Try to look for any warning signs of suicide such as mood swings, personality changes, anxiousness, amid others. All warning signs can vary from individual to individual because everyone processes things differently. If you have a friend who has revealed that they have been having suicidal thoughts, contact your local suicide prevention hotline. Furthermore, call this hotline if you see a person post something on social media that makes you concerned for their mental well-being. Keep in mind that it is not easy to know when someone is struggling. Make it a part of your routine to check-in by calling, hanging out, and keeping in constant communication with your friends, family, and loved ones.

Tria Can Help

If you or someone you know are dealing with mental health related issues, Tria can help. A large number of people decide to take medications to effectively manage their mental health. If Tria Health is offered through your benefits plan, you have the option of receiving a one-on-one, private consultation with one of Tria Health’s pharmacists over the phone. If you are interested in exploring medication treatments for mental health, Tria’s pharmacist will be able to provide you with recommendations.

Questions?

Call the Tria Health Help Desk: 1.888.799.8742

Resources:

If you or someone you know is struggling, call the Suicide Prevention Lifeline at 1-800-273-8255 or text TALK to 741741 at any time for help.

Suicide Prevention Resource Center: http://www.sprc.org/

American Foundation for Suicide Prevention: https://afsp.org/

Sources:

  1. https://www.awarenessdays.com/awareness-days-calendar/world-suicide-prevention-day-2020/#:~:text=World%20Suicide%20Prevention%20Day%202020%20World%20Suicide%20Prevention,is%20a%20major%20preventable%20cause%20of%20premature%20death.
  2. https://nationaltoday.com/world-suicide-prevention-day/
  3. https://www.theodysseyonline.com/suicide-prevention-day-pressing

Optimizing Your Home Office Workstation

Image Source: Pexels

COVID-19 has resulted in many of us working remotely. Unfortunately, working from home can lead to a lack of motivation and productivity. Spending a lot of time at a desk can result in eye strain, body aches, and fatigue. Taking the time to optimize your desk setup can reduce stress and aid in eliminating these issues. You can improve your physical health while working from home by following these simple steps.

  1. Check your chair height. In whatever chair you own, your knees should be at a 90-degree angle with your thighs parallel to the ground. If you are not sure how exactly to adjust your seat to get the right height, there is a trick. You should stand in front of your chair and have the edge of the seat touch the bottom of your kneecaps. This will ensure an accurate height.
  2. Adjust your desk height. After adjusting your chair height, it is important to make sure your desk matches it. Tall desks can result in neck and shoulder issues. Your elbows need to be resting by your ribs at a 90-degree angle. To make sure you are in the correct position it is recommended to install a keyboard tray or an adjustable footrest.
  3. Watch your distance from the computer monitor. The distance between your eyes and monitor has an indirect effect on your vision. Depending on the distance, you may crane your head or squint your eyes. This is going to cause strain. Everyone has different monitor sizes, space limitations, and eyesight. However, keeping your monitor an arm’s length away is suggested.
  4. Make sure to utilize proper lighting. Artificial lighting is not great long-term. It is good to try and sit your desk by a window in your office. Natural light plays a large role in mental health. If your computer is surrounded by lots of light, make sure that your screen brightness matches it. This will prevent eye strain.
  5. Get rid of clutter. There are cognitive benefits to a clear workspace.  If your workspace is messy, it takes more mental energy to process the mess. This is only going to distract you from other important tasks. Easy things like keeping a trash can or a paper shredder near your desk will make a huge difference and increase productivity.
  6. Get a standing desk. A standing desk is a perfect for getting ergonomic benefits. Having said that, it can be hard on your feet, back, and neck if not used correctly. Standing all day is just as bad as sitting all day. Instead of standing all day, switch positions in intervals. This will slowly get your body comfortable with a standing desk.

Tria is Here to Help

Working from home is challenging and a huge adjustment. It can also be difficult on your mental health. If you are dealing with mental health related issues, Tria can help. Many patients decide to take medications to effectively manage their mental health. If Tria Health is offered through your benefits plan, you have the option of receiving a one-on-one, private consultation with one of Tria Health’s pharmacists over the phone. During your consultation, your pharmacist will review all your current medications, including vitamins and supplements. If you are interested in exploring medication treatments for mental health, Tria’s pharmacist will be able to provide you with recommendations.

Questions?

Call the Tria Health Help Desk: 1.888.799.8742

Source:

  1. https://www.makeuseof.com/tag/work-desk-productivity/