Mental Health

We may not always know when we need mental health care, especially if we’re used to powering through. Friends and loved ones don’t always open up about their mental health, making it hard to know if someone’s change in behavior is a sign of mental health issues or something else. You may feel helpless deciding when or if they need help.

With mental health conditions like depression and anxiety on the rise, it’s more important than ever to be on the lookout for early warning signs.

Some of the most common signs to look out for:

1. Pulling away, not returning phone calls, repeatedly canceling plans or not showing up for social activities — This can be especially concerning if your loved one was once very socially active.
2. Acting sad, withdrawn or indifferent for at least two weeks — Take note of constant crying or tiredness or an “I just don’t care about anything” attitude.
3. Drastic changes to sleeping habits — This could mean sleeping excessively or not much at all.
4. Sudden panic, paranoia, or overwhelming fear — It could be a sign of an anxiety disorder, especially if they come on for no apparent reason and are getting in the way of everyday activities.
5. Drastic changes to eating habits, including eating too much or not enough — Also, watch out for behaviors that could indicate an eating disorder, like binging, purging or using laxatives.
6. Changes to personal habits — This could include changes in hygiene, a sudden, drastic haircut, or other noticeable changes.

More severe cases include self-harm, threatening to hurt or kill themselves or others or making plans to give away personal items. These are signs of distress. In those cases, it’s important to get help right away. 

Call the National Suicide Prevention Lifeline at 1-800-273-8255.

Remember your loved ones who have TRS-Care Standard coverage have the same mental health benefits as you.

To be able to care for the people you love, you need to take care of yourself first. It’s like the advice we’re given on airplanes: put on your oxygen mask before trying to help someone else with theirs.

Sometimes we’re so focused on taking care of everyone else or the busy routines of our daily lives that we don’t even realize we’re putting ourselves last.

These tips can help you focus on self-care.

• Pay attention to the signs of stress — You may feel stress bubbling up inside you, making you feel sad, angry, or anxious. Stress and other mental health conditions like anxiety can also affect you physically. Headaches, muscle tension, upset stomach, and trouble sleeping can all be signs of stress.
• Take a break — If you feel stress or pressure starting to get to you, disengage. Walk away from the computer, go outside, drink a glass of water, count to 10, or practice some deep breathing. Sometimes all you need is a quick change of scenery or a moment to yourself.
• Take time for yourself — Making time for yourself can help. Take a walk, take a nap or a bath. A little private, quiet time can be enough to give your brain and body a break.
• Know when to say when — Do you overcommit yourself? We often say yes to everyone and everything and forget to say yes to ourselves. Sometimes, saying no is the best thing you can do for your mental health.
• Keep up your social life — When we’re busy, time with friends often suffers. But those social connections are so meaningful. Even short meetups, scheduled phone time, and Zoom or Facetime calls can help you feel connected.
• Make time for the things you love — Taking care of a partner, kids, and a full-time job can make it hard to find the time to do the things you enjoy. Setting aside a small amount of time every week to paint, draw, sing, sew, or sink into your favorite hobby can give you a mental lift.
• Sleep — Are you delaying your bedtime because you have too much to do? Lack of sleep can make mental health conditions worse.
• Get some exercise — Exercise doesn’t just benefit the body. It releases endorphins that can improve your mood. Run with the dog, dance in your living room, or play tennis with a friend.
• Eat right — Research shows a connection between the food you eat and how your brain functions. Eating lean proteins, whole grains, and fresh fruit and vegetables will help keep your body healthy and your mood more stable.
• Ask for help when you need it — Raising a hand isn’t always easy, especially when you feel like you’re the glue keeping everything together. But ignoring mental health issues won’t make them go away. In many cases, they’ll only get worse.

You have options when it comes to treating mental health issues.

Getting help doesn’t always mean medication. The best course of action may be different for everyone. There are a few different ways you can treat your mental health issues without or before you consider medication

Psychotherapy

One of the most common treatments is talk therapy. There are many different styles of talk therapy, and every therapist may use different techniques based on your concerns. It’s important to be upfront about your goals so they know the best way to help you!

Generally, a therapist will help you understand your condition, how and why it affects you and will teach you how to cope. Most people won’t need therapy forever and can “graduate” if they’re consistent.

Lifestyle Changes

Whether it’s in addition to therapy or you’re doing it on your own, there are some simple lifestyle changes you can make that may improve your mental health, like:

• eating healthy, nutrient-dense foods
• avoiding alcohol and drugs
• exercising regularly
• getting plenty of sleep
• journaling
• staying connected with loved ones
• focusing on the positive things in your life
• giving yourself a break when you need it

Sometimes, the best treatment option might be medication or a combination of medication, therapy and lifestyle changes. That’s OK! It’s also OK to feel uneasy about taking medication while you give it a try.

You’re not alone. Talk with your mental health provider about your concerns.

Remember: how you treat your mental health is YOUR decision and your provider will help you make a treatment plan based on your comfort level.