• Healthy Living - Kids Step Up Articles

• Healthy Living - Stop Smoking Articles

• Healthy Living - Today, Not Tomorrow Articles

• Healthy Living - Mental Health

The La Crosse Tribune and WXOW-TV will provide weekly news and feature stories on the “Healthy Living - Mental Health” community project.

Taking the Toughest Step—Finding the Help You Need
For someone dealing with depression, stress or anxiety, realizing he or she has a problem can be difficult.

Diagnosing the Problem; When Mental Stress Becomes Something More
Everyone deals with stress. Everyone has times in their life where they must overcome depression.

Canoeing for a Cause
Four suicides have left their mark on Mark Garrett’s world. First, a friend, then two uncles, and finally last year, suicide claimed the life of Garrett’s best friend, Larry Lang.

More support needed for people with mental illness
Mary Knutson has felt alone many times in dealing with severe depression, anxiety and alcoholism.

lternative treatments popular way to treat mental-health problems
Harvey Larsen finds that Tai Chi Chih has a calming effect when he does the movements.

Schizophrenia, bipolar disorder: Coping with a crippling mental divide
Pam Maus has tried to commit suicide many times, mostly by an overdose of pills.

Onalaska mom recalls sorrow of son’s suicide
Liz Aguilar remembers the cloud of suspicion and uneasiness hanging over her son’s death.

Older women with depression find support in new group
Senior citizens with depression and mental health problems don’t always have someone to turn to for help.

Depression, addiction can be a destructive combination
When Linda Wissing began counseling alcoholics in the late 1970s, a small percentage relapsed again and again.

Mental illness coverage needed, Lawton, Thompson say
Sarah Frey can listen and talk to women about their depression, but she finds little help for them when they leave her office.

Mom, daughter handle depression together
Pam Bendel and her 20-year-old daughter, Amy, understand each other quite well.

Woman with depression tries to get rid of the ‘mental’ stigma
Margaret Larson sensed something was wrong when she suddenly dreaded her job.

Depression has specific qualities
Clinical depression is not the same thing as sadness, says Tom Roberts, an Onalaska, Wis., psychotherapist. Roberts, director of Innerchange Counseling, said he sees too many people prescribed antidepressants due to grief, sadness or loss.

Recovery from depression was a 3 1/2-year journey
Angie Roggensack is not the kind of person who lies in bed all day long and doesn’t care about her looks.

For people with fibromyalgia, it’s not really all in their head
Fibromyalgia is all in one’s head — but it’s not what you think, said Dr. Carol Danning.

Lawton's report: Better treatment needed for women's depression
One woman said she thought she would never stop feeling like she was ready to cry.

Panic attack can seem like a heart attack
Out of the blue, Linda Hartwich feels like she is having a heart attack.

Stigma surrounds many mental health issues
Many people don’t like to talk about their mental health, and even more people don’t seek help for stress, anxiety, depression and other mental health disorders due to the stigma that surrounds mental health issues.

Stressors are everywhere — and they can take their toll
Amy Midtlien takes time out during work once a week to get a chair massage.

Parents should set limits, kids wants them, experts say
LA CRESCENT, Minn. -- A teenager once told his counselor, Todd Hoffe, that it was tough to raise parents.

Area teens stressed out
Shanda Demorest, Alex Troester, Kyle Tornow and Lilly Polivoda all feel it. Stress.

Healthy Living puts spotlight on mental health
A new community Healthy Living project will focus on mental health.

WARNING SIGNS
Any one of these symptoms does not necessarily mean the person is suicidal, but several of these symptoms may signal a need for help:

Verbal suicide threats, such as “you’d be better off without me” or “maybe I won’t be around”
Expressions of hopelessness and helplessness
Previous suicide attempts
Daring or risk-taking behavior
Personality changes
Depression
Giving away prized possessions
Lack of interest in future plans

Remember: Eight out of 10 suicidal people give some sign of their intentions. People who talk about suicide, threaten to commit suicide or call suicide crisis centers are 30 times more likely than average to kill themselves.

Source: National Mental Health Association

20 STRESS REDUCING TIPS
1. Go to bed on time.
2. Get up on time so you can start the day unrushed.
3. Say “No” to projects that won’t fit into your time schedule, or that will compromise your mental health.
4. Simplify and unclutter your life.
5. Delegate tasks to capable others.
6. Less is more.
7. Allow extra time to do things and get to places.
8. Pace yourself. Spread out big changes and difficult projects over time; don’t lump the hard things all together.
9. Take one day at a time.
10. Separate worries from concerns. If a situation is a concern, find out what you have to do and let go of the anxiety. If you can’t do anything about a situation, forget it.
11. Talk less; listen more.
12. Do something for the kids in your every day.
13. Get enough rest and eat right.
14. Get organized so everything has its place.
15. Write down thoughts and inspirations.
16. Every day, find time to be alone.
17. Make friends with good people.
18. Laugh, and then laugh some more.
19. Take your work seriously, but not yourself at all.
20. Develop a forgiving attitude and be kind to unkind people.

Source: Healthy Living/Peace of MInd Committee

Women and Depression Fast Facts

Depression occurs most frequently in women ages 25 to 44.

It’s not a normal part of being a woman, nor is it a “female weakness.”

It’s a treatable medical illness that can occur in any woman, at any time, and for various reasons regardless of age, race or income.

Many factors in women may contribute to depression, such as developmental, reproductive, hormonal, genetic and other biological differences.

Social factors also can lead to higher rates of clinical depression among women, including stress from work, family responsibilities, the roles and expectations of women and poverty.

Research shows a strong relationship between eating disorders and depression in women.

Research shows 1 out of 3 depressed people also have some form of substance abuse or dependence.

Depression in women is misdiagnosed about 30 percent to 50 percent of the time.

Women’s attitudes toward depression:

According to a National Mental Health Association survey on public attitudes and beliefs about clinical depression:

More than half of women surveyed believe it’s “normal” for a woman to be depressed during menopause and treatment is not necessary.

More than half of women believe depression is a “normal part of aging.”

More than half believe it’s normal for a mother to feel depressed for at least two weeks after giving birth.

More than half of women cited denial and 41 percent cited embarrassment or shame as barriers to treatment.

In general, more than half of the women said they think they know more about depression than men do.

Source: National Mental Health Association

ABOUT CLINICAL DEPRESSION

FAST FACTS

Clinical depression is one of the most common mental illnesses, affecting more than 19 million Americans each year. This includes major depressive disorder, manic depression and dysthymia, a milder, longer-lasting form of depression.

Depression causes people to lose pleasure from daily life, can complicate other medical conditions, and can even be serious enough to lead to suicide.

Depression can occur to anyone, at any age, and to people of any race or ethnic group. Depression is never a “normal” part of life, no matter what your age, gender or health situation.

Unfortunately, though treatment for depression is almost always successful, fewer than half of those suffering from it seek treatment. People resist treatment because they believe depression isn’t serious, that they can treat it themselves, or that it is a personal weakness.

Symptoms
Persistent sad, anxious or “empty” mood
Sleeping too much or too little, middle of the night or early morning waking
Reduced appetite and weight loss, or increased appetite and weight gain
Loss of pleasure and interest in activities once enjoyed, including sex
Restlessness, irritability
Persistent physical symptoms that do not respond to treatment (such as chronic pain or digestive disorders)
Difficulty concentrating, remembering or making decisions
Fatigue or loss of energy
Feeling guilty, hopeless or worthless
Thoughts of suicide or death

If you have five or more of these symptoms for two weeks or more, you could have clinical depression and should see your doctor or a qualified mental health professional for help.

Source: National Mental Health Association

What are Anxiety Disorders?
Anxiety is a normal reaction to stress. It helps one deal with a tense situation in the office, study harder for an exam, keep focused on an important speech. In general, it helps one cope. But when anxiety becomes an excessive, irrational dread of everyday situations, it has become a disabling disorder.

Five major types of anxiety disorders are:
-- Generalized Anxiety Disorder: Constant, exaggerated worrisome thoughts and tension about everyday routine life events and activities, lasting at least six months. Almost always anticipating the worst even though there is little reasonto expect it; accompanied by physical symptoms such as fatigue, trembling, muscle tension, headache or nausea.
-- Obsessive-Compulsive Disorder (OCD): Repeated, unwanted thoughts or compulsive behaviors that seem impossible to stop or control.
-- Panic Disorder: Repeated episodesof intense fear that strike often and without warning. Physical symptoms include chest oain, heart palpitations, shortness of breath, dizziness, abdominal distress, feelinsg of unreality and fear of dying.
-- Post-Traumatic Stress Disorder: Persistent symptoms that occur after experiencing or witnessing a traumatic event such as rape, war, child abuse, natural disasters, crashes, etc. Nightmares, flashbacks, numbing of emotions, depression and feeling angry, irritable or distracted and being easily startled are common. Family members of victims canalso develop this disorder.
-- Social Phobia (or Social Anxiety Disorder): An overwhelming and disabling fear of scrutiny, embarrassment, or humiliation in social situations, which leads to avoidance of many potentially pleasurable and meanginful activities.

How Anxiety Disorders Happen
Scientists don’t yet know theexact causes of anxiety disorders, but they have several theories:
-- The brain sends and receives messages from the rest of our body with the help of certain chemicals. Some anxiety disorders happenwhen these chemicals are out of balance, sending the wrong messages to the body.
-- Another cause is when parts of the brain don’t work properly. In some people with anxiety disorders, especially phobias, the brain interprets messages from their senses as threats, causing fear.
-- Post-traumatic stress disorder may affect thepart of the brain that helps store memories. This would explain the repeating flashbacks and nightmares.

Source: National Institutes of Health

STRESS WARNING SIGNALS
-- Physical symptoms: Headache, indigestion, stomach aches, sweaty palms, sleep difficulties, dizziness, back pain, tight neck and shoulders, racing heart, restlessness, tiredness, ringing in ears, constipation, frequency and urgency of urination, loosening of bowels, loss of interest in sex, weight loss or gain, nausea and vomiting, difficulty in swallowing.
-- Behavioral symptoms: Excess smoking, bossiness, compulsive gum chewing, attitude critical of others, grinding of teeth at night, overuse of alcohol, compulsive eating, inability to get things done.
-- Emotional symptoms: Crying, nervousness, anxiety, feelings of tension, irritability, restlessness, worry, inability to relax, depression.
-- Cognitive symptoms: Anxious thoughts, fearful anticipation, poor concentration, difficulty with memory.
-- Social symptoms: Some people under stress tend to seek out others. Other people withdraw under stress. The quality of relationships can change when a person is under stress.

Source: Full Catastrophe Living by Jon Kabat-Zinn

LEARN TO TALK TO YOURSELF
-- Keep a stress diary. You might not even be aware of where your major stresses are coming from, especially if you're getting pummeled from several fronts. That's where a daily stress diary can be helpful. For several weeks, keep a notebook with you and jot down the particulars of each stressful event. After a while, you'll begin to see what kinds of events trigger a stress response and how you typically react to it. Now you'll know when and where to apply your stress management techniques.
-- Practice relabeling. Some call it reframing, positive thinking or positive self-talk. Whatever the terminology, the idea is to take all the negative words you say to yourself and turn them into positive statements. It's easy to get caught up in the negative self-talk, especially when you're under a great deal of stress. Instead, try relabeling your thoughts to reflect the positive. Some examples: Turn "It can't be done" into "It'll be a challenge."

Source: Mayo Clinic Special Report on Stress Management in Women's HealthSource CLASS

Tips for reducing or controlling stress
-- Be realistic. If you feel overwhelmed by some activities (yours and/or your family’s), learn to say NO! Eliminate an activity that is not absolutely necessary. You may be taking on more responsibility than you can or should handle. If you meet resistance, give reasons why you’re making the changes. Be willing to listen to other’s suggestions and be ready to compromise.
-- Shed the “superman/superwoman” urge. No one is perfect, so don’t expect perfection from yourself or others. Ask yourself, “What really needs to be done?” How much can I do? Is the deadline realistic? What adjustments can I make?” Don’t hesitate to ask for help if you need it.
-- Meditate. Just 10 to 20 minutes of quiet reflection may bring relief from chronic stress as well as increase your tolerance to it. Use the time to listen to music, relax and try to think of pleasant things or nothing.
-- Visualize. Use your imagination and picture how you can manage a stressful situation more successfully. Whether it’s a business presentation or moving to a new place, many people feel visual rehearsals boost self-confidence and enable them to take a more positive approach to a difficult task.
-- Take one thing at a time. For people under tension or stress, an ordinary workload can sometimes seem unbearable. The best way to cope with this feeling of being overwhelmed is to take one task at a time. Pick one urgent task and work on it. Once you accomplish that task, choose the next one. The positive feeling of “checking off” tasks is very satisfying. It will motivate you to keep going.
-- Exercise. Regular exercise is a popular way to relieve stress. Twenty to 30 minutes of physical activity benefits both the body and the mind.
-- Hobbies. Take a break from your worries by doing something you enjoy. Whether it’s gardening or painting, schedule time to indulge your interest.
-- Healthy lifestyle. Good nutrition makes a difference. Limit intake of caffeine and alcohol (alcohol actually disturbs regular sleep patterns), get adequate rest, exercise, and balance work and play.
-- Share your feelings. A conversation with a friend lets you know that you are not the only one having a bad day, caring for a sick child or working in a busy office. Stay in touch with friends and family. Let them provide love, support and guidance. Don’t try to cope alone.
-- Give in occasionally. Be flexible! If you find you’re meeting constant opposition in either your personal or professional life, rethink your position or strategy. Arguing only intensifies stressful feelings. If you know you are right, stand your ground, but do so calmly and rationally. Make allowances for other’s opinions and be prepared to compromise. If you are willing to give in, others may meet you halfway. Not only will you reduce your stress, you may find better solutions to your problems.
-- Go easy with criticism. You may expect too much of yourself and others. Try not to feel frustrated, let down, disappointed or even “trapped” when another person does not measure up. The “other person” may be a wife, a husband, or child whom you are trying to change to suit yourself. Remember, everyone is unique, and has his or her own virtues, shortcomings, and right to develop as an individual.

Source: National Mental Health Association