Integrated Women's Health Newsletter, May 2021

Volume 1, Issue 2

Dear Patient,

May is Mental Health Awareness Month, and never has our mental health been so important, or so at the forefront of everyone’s minds, as it has been this last year.

Many of you have expressed how you have been struggling through the pandemic, how you are attempting to navigate hurdles that you, and the rest of the world, haven’t had to face before. Maybe you don’t feel like yourself, your depression may be the worst it has in years, or you may be experiencing depressive episodes for the first time. So as we move further into spring, and hopefully further into healing, we want to share some easy and relatable resources to help you cope.

All the best,

The Integrated Women’s Health Team

You Are Not Alone

If you find yourself struggling with your mental health, know that you are not alone. Perhaps it feels cliché to hear that phrase, but it can be comforting to know that, globally, people are struggling more than usual. Everyone is fighting a bigger uphill battle, dealing with the fear and isolation of a pandemic and issues of systemic injustice and inequality on top of normal, everyday worries that don’t go away in the face of larger concerns. Here are some facts regarding mental illness:

One in five American adults experienced a mental health issue in 2014 (MentalHealth.gov(link is external and opens in a new window))
Mental, neurological, and substance use disorders make up 10 percent of the global burden of disease and 30 percent of non-fatal disease burden (World Health Organization(link is external and opens in a new window))
Depression is one of the leading causes of disability, affecting 264 million people (World Health Organization(link is external and opens in a new window))
Suicide is the second leading cause of death among people aged 10–34 and the 10th leading cause of death overall in the U.S. The overall suicide rate in the U.S. has increased by 33 percent since 1999 (Centers for Disease Control(link is external and opens in a new window))

So recognizing that you are dealing with mental health issues is the first, and most important, thing you can do to help yourself(link is external and opens in a new window).

Strategies for Managing Your Mental Health

Here are some tips that can help you improve your mental wellbeing(link is external and opens in a new window):

Take breaks from watching, reading, or listening to news stories, including those on social media. Consider limiting news to just a couple times a day and disconnecting from phone, TV, and computer screens for a while. Of course it’s important to be informed, but a constant stream of news stories (especially since they tend to focus on the negative stories) isn’t good for anyone.
Prioritize your physical health. The body-mind connection is a catchphrase for a reason!
Get moving. Try to get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week. It can seem daunting to get going, but pick something that you like and can look forward to. Anything will work, including jogging or some free workout videos on YouTube. It can even be as simple as taking a walk(link is external and opens in a new window)!
Eat plenty of nutritious foods. Fill your plate with green leafy vegetables, whole grains and lean proteins. Try to limit processed foods – it can seem like a great idea to reach for those chips or cookies, but the processed ingredients make it harder for your mind to operate clearly.
Get plenty of rest. Adults ages 18-60 need at least 7 hours of sleep a night. 61-64-year olds need 7-9 hours and those over 65 need 7-8 hours. We know these numbers can be hard to hit between kids, jobs, friends, and everything else going on in your day. But do your best to get some quality sleep(link is external and opens in a new window).

Seek joy! Only you know the thing you can take a minute to do that will make you smile. Whether it’s reading that new book you’ve been wanting to try, belting out your favorite song, calling an old friend, exercising, baking, whatever it is – remind yourself to find the time and the motivation to do something, small or big, that will give you some happiness when you really need it!

Resources

The National Institute for Psychotherapy(link is external and opens in a new window) offers individual psychotherapy, psychoanalysis, and EMDR services at a reduced fee based on income.

The Institute for Contemporary Psychotherapy(link is external and opens in a new window) offers a wide range of affordable mental health treatment services.

The National Suicide Prevention Lifeline is a national network of local crisis centers that provides free and confidential emotional support to people in suicidal crisis or emotional distress 24 hours a day, 7 days a week. To contact the National Suicide Prevention Lifeline, call 1-800-273-8255.

The Disaster Distress Helpline is a 24/7, 365-day-a-year, national hotline dedicated to providing immediate crisis counseling for people who are experiencing emotional distress due to natural (hurricanes, earthquakes) or human-caused (mass shootings) disasters. To contact the Disaster Distress Helpline, call 1-800-985-5990.

Upcoming Events

Managing the Ups and Downs of Menopause(link is external and opens in a new window)

This monthly virtual support session allows you to share your menopause journey. You will be led by a panel of experts in gynecology and mental health, including IWH’s Director, Dr. Mary Rosser. Learn mindfulness meditation, improve sleep and have your questions answered. Register for the next panel(link is external and opens in a new window) on May 17 at 7:00pm.