Mental Care

Overall make sure you are aware of both your body and mind. Your body will have clues as to your stress level through things like heart rate, respirations, persperation, trembling, muscle tension, fidgeting, nausea, diarrhea, etc. Your mind will give you clues like difficulty concentrating or focusing, racing thoughts, obsessive thoughts, catastrophic thoughts, fear provoking thoughts, etc.

Managing stress in the workplace is the same as managing stress anywhere. Start by de-activating the Fight/Flight response by changing your breathing pattern. Make your breathing longer, slower, deeper and more regular. Get to a quieter area and stretch muscles; try to force yourself to yawn. If you have a workplace that includes a gym or workout area, burn off some of that energy (exercise actually makes the brain think and learn better anyway).

Once you have started to get your bodily reaction calmed down, focus on changing the content of your thinking. If you are fixated on deadlines and failing and getting fired, you're just scaring yourself to death. Think about what you need to accomplish and begin by prioritizing. Break big tasks into little steps and start accomplishing them. When your mind jumps back to "You have to get this done NOW!" tell yourself that's just what you are doing; getting it done, one step at a time.

If your stress involves relationships with co-workers, supervisors or clients/customers, then take a look at what is common about the people who are frustrating or stressing you out. Try to identify the trigger and see if you can innoculate yourself against it. Try to see what their purpose is in behaving the way they do and anticipate their actions in the future. Tell yourself it doesn't really matter that it happens.

Think about your work not as who you are but something you do. Disconnect your identity from your job title. Your worth as a person is not related to how much you get done or if you met a particular deadline.

Look for the things in your life for which you are grateful and keep them in your mind. Especially when those thngs are benefitted by the work that you do or the check you bring home at the end of the week.

I keep an image of the universe in my computer to pull up and stare at now and then. I put a little tiny red arrow on it with the words, "You are here." It helps me remeber how inconsequential most things that happen in life really are. After a few minutes, some deep breaths and a renewed determination, I go back to it... and git'r dun! Overall make sure you are aware of both your body and mind. Your body will have clues as to your stress level through things like heart rate, respirations, persperation, trembling, muscle tension, fidgeting, nausea, diarrhea, etc. Your mind will give you clues like difficulty concentrating or focusing, racing thoughts, obsessive thoughts, catastrophic thoughts, fear provoking thoughts, etc.

Managing stress in the workplace is the same as managing stress anywhere. Start by de-activating the Fight/Flight response by changing your breathing pattern. Make your breathing longer, slower, deeper and more regular. Get to a quieter area and stretch muscles; try to force yourself to yawn. If you have a workplace that includes a gym or workout area, burn off some of that energy (exercise actually makes the brain think and learn better anyway).

Once you have started to get your bodily reaction calmed down, focus on changing the content of your thinking. If you are fixated on deadlines and failing and getting fired, you're just scaring yourself to death. Think about what you need to accomplish and begin by prioritizing. Break big tasks into little steps and start accomplishing them. When your mind jumps back to "You have to get this done NOW!" tell yourself that's just what you are doing; getting it done, one step at a time.

If your stress involves relationships with co-workers, supervisors or clients/customers, then take a look at what is common about the people who are frustrating or stressing you out. Try to identify the trigger and see if you can innoculate yourself against it. Try to see what their purpose is in behaving the way they do and anticipate their actions in the future. Tell yourself it doesn't really matter that it happens.

Think about your work not as who you are but something you do. Disconnect your identity from your job title. Your worth as a person is not related to how much you get done or if you met a particular deadline.

Look for the things in your life for which you are grateful and keep them in your mind. Especially when those thngs are benefitted by the work that you do or the check you bring home at the end of the week.

I keep an image of the universe in my computer to pull up and stare at now and then. I put a little tiny red arrow on it with the words, "You are here." It helps me remeber how inconsequential most things that happen in life really are. After a few minutes, some deep breaths and a renewed determination, I go back to it... and git'r dun!

Remember that your worst fears are rarely ever realized. Mark Twain once said, "I am an old man and have known a great many troubles, but most of them never happened." The brain is a problem solving organ and it can latch onto an emotion and try to problem solve it until you feel a hundred times worse.

Try eliminating caffiene and stimulants. Do some early morning deep breathing, meditation, stretching/yoga or prayer. Engage in guided imagery or positive imagery where you see yourself engaging in your daily work seccussfully and without problems.

Sit down and write out some of the fears that you have before you leave the house. Just take about 10 to 15 minutes. As you do that challenge yourself as to how reasonable that fear sounds. You might reason out any power that trigger had before you even step outside your door.

Give yourself permission to disengage while you are at work in case you start to feel trapped or overly anxious. Simply say things like, "I don't have to stay here if I feel panicked, I can go but it's not that bad yet so I can stay a little longer."

Maintain awareness of your stress level and body tension throughout the day and use the breathing and stretching at your desk to continue to manage stress. Talk to yourself in a compassionate way, acknowledge your fear but reason with it. Don't let it cause you to catastrophyze into panic. Remember that your worst fears are rarely ever realized. Mark Twain once said, "I am an old man and have known a great many troubles, but most of them never happened." The brain is a problem solving organ and it can latch onto an emotion and try to problem solve it until you feel a hundred times worse.

Try eliminating caffiene and stimulants. Do some early morning deep breathing, meditation, stretching/yoga or prayer. Engage in guided imagery or positive imagery where you see yourself engaging in your daily work seccussfully and without problems.

Sit down and write out some of the fears that you have before you leave the house. Just take about 10 to 15 minutes. As you do that challenge yourself as to how reasonable that fear sounds. You might reason out any power that trigger had before you even step outside your door.

Give yourself permission to disengage while you are at work in case you start to feel trapped or overly anxious. Simply say things like, "I don't have to stay here if I feel panicked, I can go but it's not that bad yet so I can stay a little longer."

Maintain awareness of your stress level and body tension throughout the day and use the breathing and stretching at your desk to continue to manage stress. Talk to yourself in a compassionate way, acknowledge your fear but reason with it. Don't let it cause you to catastrophyze into panic.

There are many types of professionals who are specifically trained to help people with depression. Their degrees, training and clinical approach may vary but each is qualified, trained and experienced in treating mental and behavioral health problems. The most common headings of mental health providers are:

Professional Counselor/Mental Health Counselor - Degree: Minimum of Master of Arts or Science in Counseling/Mental Health Counseling. Completes a practicum/internship in Professional Counseling prior to graduation and a supervised clinical experience following graduation. Engages in talk therapy; does not prescribe medication.

Clinical Social Worker - Degree: Minimum of Master of Social Work. Completes a practicum/internship in Cliniical Social Work prior to graduation and a supervised clinical experience following graduation. Engages in talk therapy; does not prescribe medication.

Marriage and Family Therapist - Minimum of a Master of Arts or Science in Family Therapy. Completes a practicum/internship in Marriage and Family Therapy prior to graduation and a supervised clinical experience following graduation. Engages in talk therapy; does not prescribe medication. Focus is often on couples and family counseling.

Psychiatric Nurse Practitioner - Requires Nursing License and Minimum of a Masters in Nursing Science (MSN) and completion of specific training in psychiatric nursing. Can provide both talk therapy and prescribe medications under the supervision of a doctor.

Psychologist - Generally reguires a Doctoral Degree (PhD or PsyD) in psychology or clinincal psychology. Completes a practicum/internship in Clinical Psychology prior to graduation and a supervised clinical residency following graduation. Engages in talk therapy; does not prescribe medication. Also directs in depth psychological assessments for such things as cognitive functioning and learning disabilities.

Psychiatrist - Requires graduation from medical school (MD or DO) and a medical residency in Psychiatric Medicine. Can engage in talk therapy but the practice is dwindling. Does prescribe medication.

How you decide which professional is appropriate for you may rest on the level of severity of your distress, cost of treatemnt, insurance benefits and restrictions, availability of local professionals and the need for pharmological treatment.

Each of these providers has professional organizations and state licensing boards whose job it is to keep the consumer safe and regulate the provision of services. If you need help making a choice, try talking to your physician and ask for a referral. You may also look the websites for your state's boards for professional licensure and uncover information on complaints and outcomes of investigated claims against a provider.

Take the time to research your choice well before you commit to treatment and don't be afraid to talk to family, friends or even your clergy. You may be surprised to learn someone else close to you has sought out professional help as well. You can see your family doctor or a clinician who specializes in mental health care—whichever you feel more comfortable with. You can choose to see a clinical social worker, psychologist, or counselor, who can provide talk therapy but not prescribe medication, or a medical doctor who specializes in treating mental health conditions, called a psychiatrist. Your regular doctor can rule out physical causes for depression such as thyroid issues and prescribe medication to treat your depression. Your doctor may also refer you to a therapist or psychiatrist. You can also find a therapist and/or a psychiatrist on your own.

For more about depression and its treatment, see our article: http://www.cfah.org/hbns/preparedpatient/Vol3/Prepared-Patient-Vol3-Issue1.cfm

Depression is quite common. 16.6 percent of Americans will experience at least one episode of clinical depression in their lifetime. It is more common in women than men.

For more about depression and its treatment, see our article: http://www.cfah.org/hbns/preparedpatient/Vol3/Prepared-Patient-Vol3-Issue1.cfm
Depression is quite common. 16.6 percent of Americans will experience at least one episode of clinical depression in their lifetime. It is more common in women than men.

For more about depression and its treatment, see our article: http://www.cfah.org/hbns/preparedpatient/Vol3/Prepared-Patient-Vol3-Issue1.cfm

The difference between feeling sad or down in the dumps and clinical depression has to do with how long you feel down, and the impact of your emotions on your daily life and relationships. Feeling blue for longer than two weeks and feeling like your mood is interfering with your life are signs of clinical depression that need to be shared with a health professional. Clinical depression can also include changes in eating and sleeping habits, lack of focus and energy, and difficulty feeling any positive emotions. Clinical depression often reoccurs and may get worse.

For more about depression and its treatment, see our article: http://www.cfah.org/hbns/preparedpatient/Vol3/Prepared-Patient-Vol3-Issue1.cfm
The difference between feeling sad or down in the dumps and clinical depression has to do with how long you feel down, and the impact of your emotions on your daily life and relationships. Feeling blue for longer than two weeks and feeling like your mood is interfering with your life are signs of clinical depression that need to be shared with a health professional. Clinical depression can also include changes in eating and sleeping habits, lack of focus and energy, and difficulty feeling any positive emotions. Clinical depression often reoccurs and may get worse.

For more about depression and its treatment, see our article: http://www.cfah.org/hbns/preparedpatient/Vol3/Prepared-Patient-Vol3-Issue1.cfm

Hearing that someone you love has breast cancer affects everyone differently. Since the possibility of death is there, I find that everyone seems to go through the stages of grief - denial, anger, bargaining, depression and acceptance.

It is easy to get stuck in any one of these stages, possibly even for years. Anger or depression are two stages that are easy to hold on to even after treatment is over. I was depressed for a long time after my mothers first diagnosis.

For me seeing a therapist was a life saver. The anxiety, anger and depression I was feeling was affecting my work, my social life, my relationships, etc. I was terrified of talking about cancer in my therapy sessions and instead kept busy talking about the other issues I was having. I was still partly in the denial stage and saying the words aloud were difficult. But now after therapy I feel as though I have finally accepted the reality of the situation.

At first I thought therapy was a never ending experience that I would have to go every week for years. But I just went for a few months until I felt my anxiety was easy to handle and I was able to say my mom has cancer aloud without breaking down.

If you have insurance, out-patient therapy may be covered. If you are without coverage, look for therapists and social workers in your area as they may work on a sliding scale fee, meaning your fee is based on your income. Group therapy may also be a free or inexpensive option.

You can ask and answer questions on this site at any time of day or night and someone will answer. You never know, you may be asking a question someone else is too afraid to ask. Beyondboobsinc.org has listing of support groups as well as ways to start your own. Menagainstbreastcancer.org supports husbands, sons and dads of breast cancer patients.

Taking care of you mental health is important and necessary when you are taking care of someone else. One other way that I made myself feel better was to start checking myself regularly for preventive needs. You can check out selfchec.org for how-tos, and to sign up for monthly reminders for you and your loved ones. Hearing that someone you love has breast cancer affects everyone differently. Since the possibility of death is there, I find that everyone seems to go through the stages of grief - denial, anger, bargaining, depression and acceptance.

It is easy to get stuck in any one of these stages, possibly even for years. Anger or depression are two stages that are easy to hold on to even after treatment is over. I was depressed for a long time after my mothers first diagnosis.

For me seeing a therapist was a life saver. The anxiety, anger and depression I was feeling was affecting my work, my social life, my relationships, etc. I was terrified of talking about cancer in my therapy sessions and instead kept busy talking about the other issues I was having. I was still partly in the denial stage and saying the words aloud were difficult. But now after therapy I feel as though I have finally accepted the reality of the situation.

At first I thought therapy was a never ending experience that I would have to go every week for years. But I just went for a few months until I felt my anxiety was easy to handle and I was able to say my mom has cancer aloud without breaking down.

If you have insurance, out-patient therapy may be covered. If you are without coverage, look for therapists and social workers in your area as they may work on a sliding scale fee, meaning your fee is based on your income. Group therapy may also be a free or inexpensive option.

You can ask and answer questions on this site at any time of day or night and someone will answer. You never know, you may be asking a question someone else is too afraid to ask. Beyondboobsinc.org has listing of support groups as well as ways to start your own. Menagainstbreastcancer.org supports husbands, sons and dads of breast cancer patients.

Taking care of you mental health is important and necessary when you are taking care of someone else. One other way that I made myself feel better was to start checking myself regularly for preventive needs. You can check out selfchec.org for how-tos, and to sign up for monthly reminders for you and your loved ones.