Eating Disorders During the College Years: College life can lead to developing and relapsing eating disorders

(Family Features) Sending kids off to college can be anxiety-inducing for students and parents alike. Between newfound freedom, increased workloads, reduced structure, academic competition, increased social comparison, and the miles away from home, life as an undergrad is often largely uncharted territory.

Even before COVID-19 and the surge of associated mental health challenges, researchers revealed some startling insight on college students' mental health. One study, led by researchers at the University of Oxford, found one-third of college freshmen are coping with anxiety and depression at the start of the school year, and those numbers increase as the year progresses.

As if that weren’t enough, the college years also tend to intersect with the onset of most mental health conditions. Half of all cases begin by the age of 14 while 75% of lifetime mental illnesses present by the age of 24, according to research published in the “Archives of General Psychiatry,” with some of the most dangerous and prevalent mental health conditions on college campuses being eating disorders.

Navigating Mental Health Disorders

Trying to help young adults navigate their first real taste of “independence” – especially if you’re miles apart – can be a daunting task for parents. While the COVID-19 pandemic exacerbated many mental health conditions, it also helped make mental health awareness more of a household topic. Now, there are helpful resources for parents and students and less stigma attached to mental health diagnoses, so neither those with eating disorders nor their loved ones have to struggle alone.

Additionally, most people with eating disorders also struggle with other mental health conditions, such as anxiety, depression or ADHD. Managing a mental health condition is rarely easy and doing so in an unfamiliar environment – often without a proper diagnosis – can be especially difficult. By becoming familiar with the early behavioral, emotional and physical warning signs of eating disorders, parents may be better able to spot students’ problematic relationships with food and make early intervention a priority before symptoms spiral out of control.

Eating Disorders on the Rise

The unique convergence of environmental triggers, academic stress, and neurological development during the college years makes students a high-risk population for the development of mental health conditions with eating disorders being some of the most common. The prevalence of eating disorders among college students was stable from 2009-2018, but increased sharply in 2021 for both women and men, according to a study published in “Nutrients.”

Signs of Trouble

Recognizing a college student’s eating disorder can be particularly difficult, especially when students are away from home and attending school. Until it has progressed significantly, someone with an eating disorder may be quite effective at hiding it from others.

While different eating disorders present different symptoms, some common overarching signs that may suggest a problem include:

• Increased interest in dieting
• Excessive monitoring of food intake or weight
• Frequent negative comments about body image
• Poor eating habits, such as skipping meals or bingeing
• Rigid or excessive exercise schedules
• Significant changes in weight (loss or gain)
• Social withdrawal
• Changes in mood or behavior

Early Intervention

Early intervention can play a critical role in effective treatment of an eating disorder, but many families struggle with finding a treatment program that allows a college student to continue coursework while taking steps to improve health.

“A delay in eating disorder treatment can negatively impact the likelihood of recovery and increase the duration of the condition, needlessly prolonging suffering,” said Heather Russo, chief clinical officer for Alsana, a national eating recovery community that serves adult clients of all genders through in-person and virtual programs. “Parents of college students must be aware of the risks and triggers young adults face during these vulnerable years so they can help address issues and early warning signs as they arise.”

An option like Alsana’s Adaptive Care Model is a holistic approach to treatment that strives to create an inspiring healing experience and focuses on the patient’s total health through five core areas, including medical treatment, nutrition, movement, therapy, and developing a stronger sense of self-purpose.

This customized approach to treatment is available to students who seek flexible scheduling options, allowing them to get help remotely or on an outpatient basis.

“Because eating disorders touch so many facets of a person’s life, treatment must address healing for the whole person in order for it to be effective, sustainable, and nourishing,” Russo said.

Learn more about eating disorder treatment options that can help your student develop a healthier relationship with food at alsana.com.

 

Evaluating an Eating Disorder

If you’ve noticed some changes in your college student but can’t put your finger on exactly what’s wrong, an eating disorder could be to blame. Pinpointing a problem is the first step toward effective treatment.

If you’re concerned your college student might have an eating disorder, considering the answers to these questions, discussing them together, and talking with a doctor can help put your loved one on a path toward recovery. Or, if your student tends to be more private, ask them to take a survey to learn more about the likelihood of an eating disorder at alsana.com/survey.

• Do you attempt to restrict calories or foods?
• Do you make yourself sick because you feel uncomfortably full?
• Do you worry you have lost control over how much you eat?
• Have you recently lost more than 14 pounds in a three-month period?
• Do you believe yourself to be “fat” when others say you are too thin?
• Would you say food dominates your life?

 

Photos courtesy of Getty Images

 

SOURCE:
Alsana

5 Healthy Habits to Help Reduce Stress

(Family Features) Between work, family obligations, and a constantly changing world, people in the United States are stressed. In fact, U.S. workers are among the most stressed in the world, according to a State of the Global Workplace study. While some stress is unavoidable and can be good for you, constant or chronic stress can have real consequences for your mental and physical health.

Chronic stress can increase your lifetime risk of heart disease and stroke. It can also lead to unhealthy habits like overeating, physical inactivity, and smoking while also increasing risk factors, including high blood pressure, depression, and anxiety. However, a scientific statement from the American Heart Association shows reducing stress and cultivating a positive mindset can improve health and well-being.

To help people understand the connection between stress and physical health, the American Heart Association offers these science-backed insights to help reduce chronic stress.

Stay Active
Exercise is one of the easiest ways to keep your body healthy and release stress. Physical activity is linked to a lower risk of diseases, stronger bones and muscles, improved mental health and cognitive function, and a lower risk of depression. It can also help increase energy and improve the quality of sleep. The American Heart Association recommends adults get at least 150 minutes per week of moderate-intensity activity, 75 minutes of vigorous activity, or a combination.

Meditate
Incorporate meditation and mindfulness practices into your day to give yourself a few minutes to create some distance from daily stress. Some studies show meditation can reduce blood pressure, improve sleep, support the immune system and increase your ability to process information.

Practice Positivity
A positive mindset can improve overall health. Studies show a positive mindset can help you live longer, and happy individuals tend to sleep better, exercise more, eat better, and not smoke. Practice positive self-talk to help you stay calm. Instead of saying, “everything is going wrong,” re-frame the situation and remind yourself “I can handle this if I take it one step at a time.”

Show Gratitude
Gratitude – or thankfulness – is a powerful tool that can reduce levels of depression and anxiety and improve sleep. Start by simply writing down three things you’re grateful for each day.

Find a Furry Friend
Having a pet may help you get more fit; lower stress, blood pressure, cholesterol, and blood sugar; and boost overall happiness and well-being. When you see, touch, hear or talk to companion animals, you may feel a sense of goodwill, joy, nurturing, and happiness. At the same time, stress hormones are suppressed. Dog ownership is also associated with a lower risk of depression, according to research published by the American Heart Association.

Find more stress-management tips at Heart.org/stress.

Stress 101
Understanding stress is an important step in managing and reducing it. Consider these things to know about stress and how it could affect your life:

• Today, 1 in 3 adults in the U.S. report being worried or depressed.
• Higher levels of the stress hormone cortisol are linked to an increased risk of high blood pressure and cardiovascular events like heart disease and stroke.
• The top sources of stress are money, work, family responsibilities, and health concerns.
• Work-related stress is associated with a 40% increased risk of cardiovascular diseases like heart attack and stroke.

Photos courtesy of Getty Images
SOURCE:
American Heart Association

In Her Own Words: Sarah Kroon-I’m here. And I’m worthy....

May is Mental Health Awareness Month. Something I’m SO passionate about.

Everyone has a story.

When you look at me from the outside.. you might see a friend, a mother, a wife, a daughter, a nurse… I have many titles that I’m extremely proud of.

But I also title that I wear heavy on my shoulders every single day. I’ve been diagnosed with PTSD, anxiety, depression, bipolar disorder…

A lot of you know my story. The series of events that have happened in my life has left me battling multiple mental illnesses. But it isn’t just the trauma... it’s the everyday things that take over my mind. “Am I worthy of being a mom?” “Am I being a good wife, daughter, friend?” “Am I doing everything I can to make sure Maverick never has to live through things I’ve lived through?” And that is just a couple of “everyday” examples that can trigger any one of those illnesses I listed. Big life events trigger them even more… Sometimes to the point where I feel like I’m on the verge of breaking.

But guess what?

I’m here. And I’m worthy.

For everyone who knows my story.. my struggles. For everyone who’s been there and seen me on my good days and my worst. For everyone who’s stuck next to me when I try so hard to shut you out. For anyone who is still around…There are no words of gratitude great enough that I could say to you. You have played a huge part in my mental health journey. And for that, I’m forever grateful.

You are NEVER alone in your struggles! I can be a phone call or text away.

You Can Thank Menopause for That: The Impact of Hormonal Changes on our Health and Midlife Weight Gain

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     Chances are you have a friend or two, probably female who has had trouble with midlife weight gain. Midlife weight gain is common no doubt. Many of us gain a pound or so every year as we make our way through young adulthood, ending up fat and flabby at age 40 and beyond. Even if you're not close to 40 yet, midlife weight gain may already be on your mind. However, if you are a woman in your forties or fifties, you may have noticed a few extra inches around your waist. 

     You can thank menopause for that. During the transition to menopause, many women find that losing weight is very difficult, and they also notice a shift in weight from their hips and thighs to their stomachs. Menopause weight gain, especially in the abdomen, is a normal part of the signs of menopause, but thankfully, it does not have to be inevitable.

     The truth is, your hormones can wreak some havoc with your metabolism. This is true. But hormones only account for about 2 to 5 pounds. The rest is the result of overeating, poor lifestyle choices - such as not exercising enough - and stress. However, we've seen many women successfully maintain their weight and lose weight during and after this life transition, and now new research sheds a little more light on which strategies work.

     In the University of Pittsburg study, researchers tracked more than 500 post-menopausal women for several years. After six months, they found that four specific behaviors led to weight loss: eating fewer desserts and fried foods, drinking fewer sugary beverages, eating more fish, and dining at restaurants less often.  The great news about this research is that the same tried and true techniques we know to be effective earlier in life worked to support weight loss after menopause. In other words, you don't have to resort to a drastic diet or feel doomed to grow wider as you grow wiser.

So the burning question remains: How can I lose this belly?

Istockphoto.com

     Controlling stress is key. Unfortunately, the modern world triggers the stress response on a nearly endless basis. Money problems, relationship issues, family concerns. This constant stress response weakens the adrenal glands, which, in turn, undermines mental function, causes fatigue and triggers weight gain. It also triggers hormone imbalances that lead to symptoms of PMS and menopause discomfort. You may respond to stress by making poorer lifestyle choices, such as not eating healthfully and not exercising enough. Look at your nutrition - in terms of quality, quantity, and frequency of eating. You should eat often, 3 to 5 small meals per day. Quality is all about eating whole foods, fruits, and vegetables, whole grains, and lean protein.

     But you may be saying "I'm 40-plus, eating right, and exercising but not losing weight. Why do I have midlife weight gain?" If you have tailored your portion sizes to appropriate ones, added proper supplementation to balance your hormones, and support your Adrenal glands, look at the frequency of your eating. Eat every three or four hours. But not too late at night. The later you eat, the lighter you eat is a good rule.

What's up with this belly?

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     You know... that ever-increasing mid-section of yours that may resemble a flotation device. Excess body fat occurring in the midsection is associated with aging, after 40. You can thank Perimenopause for that. This excess body fat is normally only 2 to 5 pounds and is more likely due to a drop in activity rather than hormones.

Can I boost my metabolism?

Absolutely. You can boost your metabolism throughout life by maintaining the highest level of exercise you can, within the limits and constraints of your life. If you want to shed pounds, weight loss is no different during menopause than before it. 

What workout or workouts are best for me?

Creative cardio. Burn 400 to 500 calories a day in cardio. On the elliptical, for instance, you can burn about 400 calories in about 35 minutes. And don't forget the weight training.

Here are a few simple strategies to focus on today, and tips for putting them into action.

• Rethink that drink
• Get your fill of fiber
• Please get plenty of rest

     The information on this site is for information purposes only and is not intended as a substitute for advice from a physician or other health care professional or any information contained in product labeling. You should consult a healthcare professional before starting any diet, supplement or exercise program, before taking any medication, or if you have or suspect you might have a health problem.

Debunking Common Misconceptions About Gout

(Family Features) When many people think of gout, they often picture swelling and pain in the big toe. However, gout – an extremely painful form of inflammatory arthritis – can occur in any joint when high levels of uric acid in the blood lead to the formation of urate crystals.

If your body creates too much uric acid or cannot clear uric acid properly, you may experience sudden and sometimes severe gout attacks, called flare-ups, that include pain, swelling, or redness in your joints. The condition can disrupt many aspects of daily living, including work and leisure or family activities.

“I was diagnosed with kidney disease in 2009 and it wasn’t too long after that I started dealing with gout issues,” said registered nurse Theresa Caldron. “Gout affects your quality of life in a lot of different ways. You’re going through days of pain and no one knows it because you don’t look sick.”

Because the kidneys filter and release uric acid, people with kidney disease are more likely to experience a buildup of urate crystals and, therefore, gout. In fact, 1 out of 10 people with chronic kidney disease have gout, and an even higher percentage of people with gout have kidney disease.

To help debunk some myths around the condition, the American Kidney Fund, in partnership with Horizon Therapeutics, created the “Goutful” education campaign, which aims to educate and empower patients with gout to help them live easier and prevent further health complications, especially relating to their kidneys. Consider these common myths:

Myth: Gout is rare.
Gout is a relatively common condition. More than 8 million Americans have gout, and it is the most common form of arthritis in men over 40.

Myth: Gout is a man’s disease.
Anyone can get gout, but it’s more common in men than women. Though men are 10 times more likely to develop gout, rates of gout even out after age 60 since gout tends to develop for women after menopause.

Myth: Only people who are obese get gout.
People of all sizes can develop gout. Though people who are obese are at higher risk, gout is more common in people who have other health problems like diabetes, high blood pressure, high cholesterol, or kidney disease. Others more at-risk for gout are males 30-50 years old, Asians, Pacific Islanders, Black people, people with a family history of gout, people with organ transplants, and people exposed to lead.

Myth: Gout eventually goes away on its own.
Symptoms of gout attacks often go away within a few days, but that doesn’t mean gout is gone. Even if you don’t feel symptoms, urate crystals can build up beneath the surface, which can cause long-term health problems like joint and kidney damage.

Myth: There are things you can eat to prevent or cure gout.
Certain foods may help decrease the level of uric acid in your body, but diet alone is not a cure for gout. People with gout who follow healthy diets may still need medicine to prevent flare-ups and lower uric acid levels. Alcohol and foods rich in purines, especially red meat and seafood, should be avoided if you are prone to gout.

If you think you might have gout, talk with your doctor or a gout specialist about your symptoms. Visit kidneyfund.org/gout to learn more about gout and kidney disease.

 

Photo courtesy of Getty Images

 

SOURCE:
American Kidney Fund

How to Make the Holidays Less Stressful for the Whole Family

(Family Features) Between changes in the routine and visiting family (or having them visit you), the holidays can be emotionally overwhelming for children and adults alike, even in “normal times.” Add in inclement weather, the desire for a perfect holiday, and parents still working, and you have a perfect cocktail for emotional meltdowns.

“The key to enjoying whatever this holiday season brings is to acknowledge the range of emotions the entire family may be feeling and hold space for those feelings,” said Ariel Acosta from KinderCare’s Inclusion Services team. “By working on a few key things now before the heightened expectations and busyness set in, families can build a toolbox of skills that will help make the season less stressful for everyone.”

Consider these tips to help families prepare for a less stressful holiday season.

Find ways to destress as a family – Throw on some music and have a dance party. Incorporate some simple yoga moves or stretches into your day to create mindful moments. Help your children create a list of calm-down techniques to choose from when they start to become overwhelmed or as a way to reset after an outburst, such as taking a deep breath.

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Set expectations for greetings – Talk with your children about your family’s expectations around greetings and help them think of and practice different ways to say hello, such as a hug, handshake, high-five, wave, or verbal greeting. Giving your children options ahead of time allows them to choose the greeting that feels most comfortable in the moment. To lessen the pressure, make sure family members and friends understand what you and your children are comfortable with. For example, “It looks like Zazil doesn’t want a hug right now, Auntie Mei. Perhaps a high-five would be better.”

Give your children (and yourself) grace – Talk with your children about the range of emotions you feel throughout the day. This can help them learn emotional literacy and flexible thinking. It also normalizes feelings. When a big feeling does happen, remember to connect before you correct by labeling and validating your child’s emotions: “I can see that you’re really sad we have to leave the party. Leaving makes me feel sad, too. What would help you feel better?”

If your child is engaged in unsafe behaviors, like hitting, wait until after everyone is calm before talking about what could be done differently next time.

“How you handle your mistakes can be a powerful example for your children,” Acosta said. “Once you’re calm, explain what happened to your children. Start by naming your emotion, apologize if you didn’t handle your feelings well, and let your children know what you plan to do differently next time. ‘I was really mad you two were arguing and I yelled. I shouldn’t have done that. Next time, I’m going to try to remember to take some deep breaths to help me speak more kindly.’”

For more tips to help your children with social and emotional development, visit kindercare.com.

Photo courtesy of Getty Images
SOURCE:
KinderCare

Managing Complications of Lupus

 

(Family Features) Many people may recognize the term “lupus” and think of it as an autoimmune disease that can cause joint pain and swelling, but you may not be aware lupus impacts an estimated 1.5 million Americans and can affect many parts of the body.

The disease that causes the immune system to attack its own tissues mainly impacts women, who make up 9 out of 10 lupus patients. Genetics also play a role in lupus; if you have a family member with lupus or another autoimmune disease, you are at greater risk.

Some racial and ethnic groups are also at elevated risk, including those of Black, Asian American, Hispanic/Latino, Native American, and Pacific Islander heritage. Additionally, Black, Hispanic/Latino and Asian American lupus patients are more likely to develop complications, including kidney damage, also known as lupus nephritis, and these patients tend to have worse outcomes than white patients.

Lupus nephritis – kidney swelling and irritation caused by lupus – affects up to 60% of patients with lupus, according to the American Kidney Fund. It can cause permanent kidney damage, called chronic kidney disease, which can affect your quality of life. People with lupus nephritis also have a higher chance of heart problems, blood vessel problems, and developing certain types of cancer.

Symptoms of lupus nephritis include weight gain, fatigue, joint pain or swelling, muscle pain, fever, high blood pressure, and frequent urination. Because some of the symptoms of lupus nephritis can also look like symptoms of other diseases, it’s important for lupus patients to talk to their doctors about testing their kidney function regularly. Testing your kidney function involves a urine test to look for protein and a blood test to check for waste products in your blood.

If you are diagnosed with lupus nephritis, it is important you see a kidney doctor, called a nephrologist. Treatment for lupus nephritis focuses on preventing additional kidney damage. It’s also important to recognize lupus nephritis can impact your mental health, too. These tips from the American Kidney Fund can help you navigate your care and cope with lupus nephritis:

• Ensure your kidney function is tested regularly and you are referred to a nephrologist.
• Keep records of your symptoms, tests, and test results so you can share them with your doctors in detail.
• Consider medication to lower your blood pressure, if directed by your health care provider, which can help lower the amount protein in your urine.
• Write down questions you have for your doctor and bring them to your next visit.
• Take notes on what your doctor says during your visits.
• Find healthy ways to cope, such as meditating, journaling, or exercising.
• Take a diuretic, or water pill, if directed by your health care provider, to help rid your body of extra fluid, which can raise your blood pressure and cause strain on your heart.
• Talk to a professional, such as a mental health therapist, counselor, or social worker, to help understand and process emotions, improve coping skills and advocate for your needs.
• Join a support group to connect with others who have similar experiences.
• Ask your doctor for handouts or suggestions for where you can go for more information.
• Don’t be afraid to get a second opinion if you feel your doctor is not taking your concerns seriously.

To learn more and find resources to help cope with lupus nephritis, visit KidneyFund.org/lupus.

Photo courtesy of Getty Images
SOURCE:
American Kidney Fund

Reclaim Your Health

Take charge of risk factors affecting your heart health

(Family Features) Cholesterol – a waxy substance created by the liver or consumed from meat, poultry and dairy products – isn’t inherently “bad” for you. In fact, your body needs it to build cells and make vitamins and other hormones. However, too much “bad” LDL cholesterol, or not enough “good” HDL cholesterol, can pose problems.

High cholesterol is one of the major controllable risk factors for heart disease and stroke. Because it typically has no symptoms, you may not know you have high cholesterol until it’s already causing problems.

Knowing key health numbers like your blood sugar, blood pressure, and cholesterol, and working closely with your doctor to manage them, are keys to preventing heart disease and stroke.

Those who have already experienced a heart attack or stroke or have a family history of cardiovascular disease, chronic inflammatory disease, or kidney disease may need to have their cholesterol and other risk factors checked more often and may need medication to manage their conditions to prevent another event. According to the American Heart Association, as many as 1 in 4 survivors will have another heart attack or stroke.

Along with taking your medication as prescribed, some lifestyle habits can help manage your risk and help you live a longer, healthier life like watching what you eat, getting more exercise, and managing stress.

Make Healthy Menu Choices

A healthy eating plan is a well-rounded diet with plenty of fruits and vegetables (at least 4-5 servings each day). In fact, researchers at the University of Columbia found each daily serving of fruits or vegetables was associated with a 4% lower risk of coronary heart disease and a 5% lower risk of stroke.

Other smart choices for your menu include nuts and seeds, whole grains, lean proteins and fish. Limit sweets, sugar-sweetened beverages, saturated fat, trans fat, sodium and fatty or processed meats.

Get Moving

You likely know exercise is good for you, but an Oxford University study revealed simply swapping 30 minutes of sitting with low-intensity physical activity can reduce your risk of death by 17%. Mortality aside, in its Physical Activity Guidelines for Americans, the U.S. Department of Health and Human Services noted physical activity offers numerous benefits to improve health, including a lower risk of diseases, stronger bones and muscles, improved mental health and cognitive function, and lower risk of depression.

The greatest impacts come from getting the recommended amount of activity: at least 150 minutes of moderate activity, 75 minutes of vigorous activity or a combination of those activities per week. Be sure to discuss with your doctor which activities may be best for you.
If you’re having trouble getting motivated, small steps like walking your dog can lead to big changes over time. A scientific statement from the American Heart Association on pets and heart health showed dog parents are more likely to reach their fitness goals than those without canine companions.

Reduce Stress

Constant or chronic stress can have real consequences on both emotional and physical health. In fact, research shows chronic stressors like long work hours, financial stress and work-life conflict may be as risky for health as secondhand smoke, according to a report by the Behavior Science and Policy Association.

Aside from the direct toll on your body – including elevated risk for heart disease and stroke from high blood pressure, depression or anxiety – stress can lead to unhealthy habits like overeating, physical inactivity and smoking.

Exercise is an effective way to keep your body healthy and release stress. You might also consider incorporating meditation and mindfulness practices into your day to allow yourself a few minutes to distance yourself from daily stress.

Research compiled by the American Heart Association suggests meditation can reduce blood pressure, improve sleep, support the immune system and increase your ability to process information.

Another powerful tool to fight depression, anxiety and poor sleep, according to researchers at the University of California-San Diego, is practicing gratitude or thankfulness. Start by simply writing down three things you’re grateful for each day.

Learn more about managing your cholesterol and habits to protect your heart health at heart.org/cholesterol.

How a Major Health Event Can Reveal Unknown Risks

Before his stroke, Lee Stroy, a father of five, considered himself to be a healthy person.

“My gauge of being ‘healthy’ was my ability to wake up in the morning, get to work, take care of my family and live another day to do it again,” Stroy said. “That is, until I couldn’t.”

In December 2014, Stroy woke up disoriented and scared after suffering a stroke at just 38 years old. He quickly discovered he had undiagnosed hypertension, diabetes and high cholesterol.

“It surprised me to learn there are often no visible symptoms for high cholesterol until a heart or stroke event,” Stroy said. “Unfortunately, I was not diligent about my annual check-ups, so my health setbacks provided me with a huge wake-up call.”

Stroy decided to take control of his health and this marked the beginning of a major lifestyle transformation.

The first change was quitting smoking. Next, he began incorporating exercise into his daily routine, initially with simple exercises from occupational therapy. Eventually, he worked up to walking several miles a day. Stroy also gradually made changes to his diet and went from being a meat-eater to a vegan. He also attends regular doctor’s visits to keep tabs on his progress.

“While it was no easy feat to make such drastic lifestyle changes, they are now second nature,” Stroy said. “Don’t put off or be afraid to go to the doctor. You could catch something early and be able to make changes that save your life.”

Photo courtesy of Getty Images

SOURCE:
American Heart Association

Improving your Emotional Health

Calm your mind and body. 
Relaxation methods, such as meditation, are useful ways to bring your emotions into balance. Meditation is a form of guided thought. It can take many forms. For example, you may do it by exercising, stretching, or breathing deeply. 

Take care of yourself. To have good emotional health, it’s important to take care of your body by having a regular routine for eating healthy meals, getting enough sleep, and exercising to relieve pent-up tension. 

Taking care of yourself includes pursuing activities that naturally release endorphins and contribute to feeling good. In addition to physical exercise, endorphins are also naturally released when we:

• Do things that positively impact others. Being useful to others and being valued for what you do can help build self-esteem.
• Practice self-discipline. Self-control naturally leads to a sense of hopefulness and can help you overcome despair, helplessness, and other negative thoughts.
• Learn or discover new things. Try taking an adult education class, join a book club, visit a museum, learn a new language, or simply travel somewhere new.

• Enjoy the beauty of nature or art. Studies show that simply walking through a garden can lower blood pressure and reduce stress. The same goes for strolling through a park or an art gallery, hiking, admiring architecture, or sitting on a beach.
• Manage your stress levels. Stress takes a heavy toll on mental and emotional health, so it’s important to keep it under control. While not all stressors can be avoided, stress management strategies can help you bring things back into balance.
• Limit unhealthy mental habits like worrying. Try to avoid becoming absorbed by repetitive mental habits—negative thoughts about yourself and the world that suck up time, drain your energy, and trigger feelings of anxiety, fear, and depression.

References:

Improving Emotional Health: Strategies and Tips for Good Mental Health. (n.d.). Retrieved May 31, 2021, from http://www.helpguide.org/articles/emotional-health/improving-emotional-health.htm

Smiling Depression: What You Need to Know

What is smiling depression?

Smiling depression doesn’t just affect people with low incomes and sketchy lives. It doesn’t target dysfunctional homes and rebellious teens (Hurd, A.A., 2017). 

Smiling depression, believe it or not, often affects seemingly happy couples, the educated, and the accomplished (Hurd, A.A., 2017). To the outside world, you got it; these victims seem like the most successful individuals (Hurd, A.A., 2017).

 “Smiling depression” is a term for someone living with depression on the inside while appearing perfectly happy or content on the outside (Elmer, 2018). Their public life is usually one that’s “put together,” maybe even what some would call normal or perfect (Elmer, 2018).

Smiling depression isn’t recognized as a condition in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) but would likely be diagnosed as a major depressive disorder with atypical features (Elmer, 2018).

What are the symptoms of smiling depression?

Someone experiencing smiling depression would — from the outside —appear happy or content to others. On the inside, however, they would be experiencing the distressful symptoms of depression. 

Depression affects everyone differently and has a variety of symptoms; the most distinguished being deep, prolonged sadness. Other classic symptoms include:

• changes in appetite, weight, and sleeping
• fatigue or lethargy
• feelings of hopelessness, lack of self-esteem, and low self-worth
• loss of interest or pleasure in doing things that were once enjoyed

Photo by Jopwell from Pexels

Someone with smiling depression may experience some or all of the above, but in public, these symptoms would be mostly — if not completely — absent. To someone looking from the outside, a person with a smiling depression might look like:

• an active, high-functioning individual
• someone holding down a steady job, with a healthy family and social life
• a person appearing to be cheerful, optimistic, and generally happy

If you’re experiencing depression yet continue to smile and put on a façade, you may feel:

• like showing signs of depression would be a sign of weakness
• like you would burden anyone by expressing your true feelings
• that you don’t have depression at all, because you’re “fine”
• that others have it worse, so what do you have to complain about?
• that the world would be better off without you

Photo by Andrea Piacquadio from Pexels

Why People Hide Their Depression

It's not uncommon for people to keep their depression private. From wanting to protect their privacy to fearing judgment by others, there are many personal and professional reasons why people hide their symptoms of depression (Morin LCSW & Snyder, MD, 2020).

If you think someone you know has smiling depression, share your concerns. Normalize mental health issues and talk to them about how they can get help. And, offer emotional support as well as practical support(Morin LCSW & Snyder, MD, 2020).

 

 

A Word From Kysha Ann  

                              Retreat: Take a little time out of the day for a little quiet solitude and turning inward, creating space for silence, contemplation, and mindfulness.

·                                 Reflection: This quiet time is a time to reflect on how the year has gone, and how I’d like to move into the New Year. We don’t often give ourselves enough time for reflection, as we’re always busy inactivity.

·                                 Letting go: What have we become burdened with over the past year? Over the past decade? This time of turning inward is also a great time to let go of burdens, resentments, etc.

References

 

Elmer, J. (2018, November 18). Smiling Depression: Symptoms, risk factors, test, treatments, and more. Healthline. https://www.healthline.com/health/smiling-depression

 

Hurd, A.A., S. (2017, March 17). Smiling depression: How to recognize the darkness behind a cheerful facade. Learning Mind. https://www.learning-mind.com/smiling-depression/

 

Labeaune, Psy.D., R. (2014, November 12). The secret pain of "Smiling" Depression. Psychology Today. https://www.psychologytoday.com/us/blog/the-guest-room/201411/the-secret-pain-smiling-depression

Morin, LCSW, A., & Snyder, MD, C. (2020, April 15). Could you have smiling depression? Verywell Mind. https://www.verywellmind.com/what-is-smiling-depression-4775918