Mental Illness Mouse

betterthandarkchocolate:

Depression is more than just a low mood - it’s a serious illness. While we all feel sad, moody or low from time to time, some people experience these feelings intensely, for long periods of time and often without reason. People with depression find it hard to function every day and may be reluctant to participate in activities they once enjoyed. Depression is one of the most common of all mental health problems. One in five people experience depression at some stage of their lives.Major depression is a serious medical illness that should be distinguished from normal temporary feelings of sadness after a loss, such as the death of a relative or friend.

Most people assume that depression is caused simply by recent personal difficulties. Depression however, is often caused by the mix of recent events and other longer-term or personal risk factors.

Research indicates that ongoing difficulties, such as long-term unemployment or living in an abusive or uncaring relationship, are more likely to cause depression than recent life stressors. Depression can also run in families and some people will be at increased genetic risk. However, this doesn’t mean that you will automatically become depressed if a parent or close relative has had the illness. Life circumstances are still likely to have an important influence on your chances of becoming ill.

Listed below are some symptoms of depression:

• Feeling sad or empty
• Decreased interest or pleasure in activities
• Appetite change with weight loss or weight gain
• Decreased or increased sleeping
• Fatigue or loss of energy
• Feeling worthless or guilty
• Difficulty thinking or concentrating
• Recurrent thoughts of death or suicide
• Moodiness that is out of character
• Finding it hard to take minor personal criticisms
• Increased irritability and frustration
• Increased alcohol and drug use
• Staying home from work or school
• Increased physical health complaints like fatigue or pain
• Being reckless or taking unnecessary risks (e.g. driving fast or dangerously)
• Slowing down of thoughts and actions

Treatments:

Medications—Several types of antidepressant medications have been shown to be effective for depression, but they must be taken for several weeks before they begin to work.

Psychotherapy—Several kinds of “talking therapies” have also been shown to be effective for depression. They involve evaluating and changing the thoughts, attitudes, and relationship problems that are associated with depression.

Bright light—Daily exposure to bright light can be helpful for seasonal depression.

Electroconvulsive therapy—A series of treatments involving passage of electric current through the brain while the patient is under anesthesia can often relieve even severe depression. These treatments are usually given about 3 times per week for several weeks.

Anyone who is experiencing symptoms of depression should be evaluated by a doctor. Although individuals with depression often feel that nothing can help them, effective treatments are available. Evaluation and treatment are particularly important to prevent suicide. Depression is the most common cause of suicide.

betterthandarkchocolate:

Psychology is a huge topic and conveying the depth and breadth of the subject can be difficult. As a result, a number of different fields of psychology have emerged to deal with specific subtopics within the study of the mind, brain and behaviour.

Most general and introductory psychology courses cover many of these fields of psychology. As you delve deeper into the subject, you’ll soon find courses offered in each individual area. Each field of psychology represents a specific area of study focused on a particular topic. Often times  psychologists specialize in one of these areas as a career.

The following are just some of the major fields of psychology. For many of these speciality areas, additional graduate study in that particular field is required.

• Abnormal Psychology: Abnormal psychology is a field of psychology that deals with psychopathology and abnormal behaviour  The term covers a broad range of disorders, from depression to obsession-compulsion to sexual deviation and many more. Counsellors, clinical psychologists and psychotherapists often work directly in this field.

• Biopsychology: Bio-psychology is a field of psychology that analyses how the brain and neurotransmitters influence our behaviours  thoughts and feelings. This field can be thought of as a combination of basic psychology and neuroscience.

• Clinical Psychology: Clinical psychology is the branch of psychology concerned with the assessment and treatment of mental illness, abnormal behaviour and psychiatric problems.

• Cognitive Psychology: Cognitive psychology is the branch of psychology that studies mental processes including how people think, perceive, remember and learn. As part of the larger field of cognitive science, this branch of psychology is related to other disciplines including neuroscience, philosophy, and linguistics.

• Comparative Psychology: Comparative psychology is the branch of psychology concerned with the study of animal behaviour  Modern research on animal behaviour began with the work of Charles Darwin and Georges Romanes and has continued to grow into a multidisciplinary subject. Today, biologists, psychologists, anthropologists, ecologists, geneticists and many others contribute to the study of animal behaviour.

• Counselling Psychology: Counselling psychology focuses on providing therapeutic treatments to clients who experience a wide variety of symptoms. It is also one of the largest speciality areas within psychology. The Society of Counselling Psychology describes the field as ” a psychological speciality [that] facilitates personal and interpersonal functioning across the life span with a focus on emotional, social, vocational, educational, health-related, developmental and organizational concerns.”

• Developmental Psychology: This field of psychology looks at development throughout the lifespan, from childhood to adulthood. The scientific study of human development seeks to understand and explain how and why people change throughout life. This includes all aspects of human growth, including physical, emotional, intellectual, social, perceptual and personality development. Topics studied in this field include everything from prenatal development to Alzheimer’s disease.

• Educational Psychology: Educational psychology involves the study of how people learn, including topics such as student outcomes, the instructional process, individual differences in learning, gifted learners and learning disabilities.

• Experimental Psychology: Experimental psychology is an area of psychology that utilizes scientific methods to research the mind and behaviour  Experimental psychologists work in a wide variety of settings including colleges, universities, research centers, government and private businesses.

• Forensic Psychology: Forensic psychology is defined as the intersection of psychology and the law, but forensic psychologists can perform many roles so this definition can vary. In many cases, people working within forensic psychology are not necessarily “forensic psychologists.” These individuals might be clinical psychologists, school psychologists, neurologists or counsellors who lend their psychological expertise to provide testimony, analysis or recommendations in legal or criminal cases.

• Health Psychology: The field of health psychology is focused on promoting health as well as the prevention and treatment of disease and illness. Health psychologists also focus on understanding how people react, cope and recover from illness. Some health psychologists work to improve the health care system and the government’s approach to health care policy.

• Human Factors Psychology: Human factors is an area of psychology that focuses on a range of different topics, including ergonomics, workplace safety, human error, product design, human capability and human-computer interaction. In fact, the terms human factors and ergonomics are often used synonymously, with human factors being commonly used in the United States and ergonomics in Europe.

• Industrial-Organizational Psychology: Industrial organizational psychology is a field of psychology that applies psychological theories and principles to organizations. Often referred to as I/O psychology, this field focuses on increasing workplace productivity and related issues such as the physical and mental well being of employees. Industrial organizational psychologists perform a wide variety of tasks, including studying worker attitudes and behaviour  evaluating companies and conducting leadership training.

• Personality Psychology: Personality psychology looks at the patterns of thoughts, feelings, and behaviour that make a person unique. Some of the best-known theories in psychology have originated in this field, including Freud’s psychoanalytic theory of personality and Erikson’s theory of psychosocial development.

• School Psychology: School psychology is a field that works within the educational system to help children with emotional, social and academic issues. The goal of school psychology is to collaborate with parents, teachers, and students to promote a healthy learning environment that focuses on the needs of children.

• Social Psychology: Social psychology looks at a wide range of social topics, including group behaviour  social perception, leadership, non-verbal behaviour, conformity, aggression and prejudice. It is important to note that social psychology is not just about looking at social influences. Social perception and social interaction are also vital to understanding social behaviour.

• Sports Psychology: Sports psychology is the study of how psychology influences sports, athletic performance, exercise and physical activity. Some sports psychologists work with professional athletes and coaches to improve performance and increase motivation. Other professionals utilize exercise and sports to enhance people’s lives and well-being throughout the entire lifespan.

betterthandarkchocolate:

This InfoPax is designed to provide you with some information about panic attacks and panic disorder and suggested strategies for how you can manage your panic and anxiety.  It is organised into modules that are designed to be worked through in sequence.  Although it is not necessary that you complete one module before going on to the next, this is recommended. Each module includes information, worksheets, and suggested exercises or activities.

Modules:

• Module 1: Overview of Panic
  This module describes panic attacks and panic disorder and looks at the symptoms of panic. PDF document: 268kb. Updated 22nd June, 2004.

• Module 2: More About Panic 
  The aim of this InfoPax module is to provide you with some more detailed information on how panic attacks actually develop. This module will also describe how panic attacks develop into panic disorder and what treatment strategies may be useful. PDF document: 180kb. Updated 22nd June, 2004.

• Module 3: The Thinking-Feeling Connection
  This module describes automatic thoughts and explores how thoughts influence feelings. PDF document: 172kb. Updated 22nd June, 2004.

• Module 4: The ABC’s of Thinking and Feeling
  This module explores how you can use a thought diary to monitor the unhelpful thoughts that can lead to how you feel about a particular situation. PDF document: 279kb. Updated 22nd June, 2004.

• Module 5: Unhelpful Thinking Styles
  This module describes a number of common unhelpful thinking styles that can lead to negative emotions. PDF document: 240kb. Updated 22nd June, 2004.

• Module 6: Detective Work and Disputation
  Module 6 explores how you can examine and challenge unhelpful thoughts by expanding the thought diary described in Module 4. PDF document: 220kb.  Updated 22nd June, 2004.

• Module 7: Evaluation and balanced thinking
  This module describes how you can summarise how you have challenged unhelpful thoughts by producing a balanced thought. PDF document: 256kb. Updated 22nd June, 2004

• Module 8: Core Beliefs
  Core beliefs are often at the root of unhelpful thoughts that are particularly difficult to change. This module looks at core beliefs and how to change them. PDF document: 199kb.Updated 22nd June, 2004.

• Module 9: Coping with Physical Alarms - Exposure Part 1
  The aim of this InfoPax is to give you information about how to challenge your beliefs about panic symptoms by actually experiencing them. Research has shown that this is particularly important in being able to successfully overcome panic symptoms and distress about panic symptoms. PDF document 225kb. Updated 22nd June, 2004.

• Module 10: Coping with Physical Alarms - Exposure part 2
  The aim of this InfoPax module is to give you information about exposure to activities and situations in which you are worried that panic attacks might occur. PDF document: 340kb. Updated 22nd June, 2004.

• Module 11: The Calming Technique
  This module describes how you can reduce your anxiety by gaining control of your breathing. PDF document: 243kb. Updated 22nd June, 2004.

• Module 12: Self Management
  This final module describes how to maintain gains and continue the progress that has been made throughout the previous modules. PDF document: 213kb. Updated 22nd June, 2004.

betterthandarkchocolate:

Mindfulness in your morning routine

Pick an activity that constitutes part of your daily morning routine, such as brushing your teeth, shaving, making the bed or taking a shower. When you do it, totally focus attention on what you’re doing: the body movements, the taste, the touch, the smell, the sight, the sound and so one. Notice what’s happening with an attitude of openness and curiosity. For example when you’re in the shower, notice the sounds of the water as it sprays out of the nozzle, as it hits your body, and as it gurgles down the drain. Notice the temperature of the water, and the feel of it in your hair, and on your shoulders, and running down your legs. Notice the smell of soap and shampoo, and the feel of them against your skin. Notice the water droplets on the wall or shower curtain, the water dripping down your body and steam rising upwards. Notice the movements of your arms as you or scrub or shampoo. When thoughts arise, acknowledge them, and let them come and go like passing cars. Again and again, you’ll get caught up in your thoughts. As soon as you realize this has happened, gently acknowledge it, not what the thought was that distracted you, and bring your attention back to the shower.  

Mindfulness of Domestic Chores

Pick an activity such as ironing clothes, washing dishes, vacuuming floors= something mundane that you have to do to make your life work- and do it mindfully. For example, when ironing clothes, notice the colour and shapes of the clothing, and the patterns made by the creases, and the new pattern as the creases disappear. Notice the hiss of the steam, the creak of the ironing board, the faint sound of the iron moving over the material. Notice the grip of your hand on the iron, and the movements of your arm and your shoulder. If boredom or frustration arises, simply acknowledge it, and bring your attention back to the task at hand. When thoughts arise, acknowledge it, let them be, and bring your attention back to what you’re doing. Again and again, your attention will wander. As soon as you realize this has happened, gently acknowledge it, note what distracted you and bring your attention back to your current activity.

Mindfulness of pleasant activities

Pick an activity you enjoy such as cuddling with a loved one, eating lunch, stroking the cat, playing with the dog, walk in the park, listening to music, having a soothing hot bath and so on. Do this activity mindfully: engage in it fully, using all five of your senses, and savour every moment. If and when your attention wanders, as soon as you realize it, note what distracted you and re-engage in whatever you’re doing. 

From: ACT made simple by Dr Russ Harris

mentalillnessmouse:

Sorting It Out

When you start your search, keep an open mind. A therapist does not need decades of experience — or a sheepskin from an ivy-league school — to be helpful.

It used to be that a psychiatrist was considered most qualified because he or she had more education, but that’s not true anymore. Some psychiatrists got their licenses 25 years ago and haven’t kept up. Many psychiatrists who are trained today just handle medications. You can have a primary care doctor do that — it’s not like psychiatrists are indispensable!

Credentials aren’t everything. Even people with great credentials aren’t necessarily great therapists. They may be smart, but that doesn’t mean they have good common sense.

Where to Start?

Collect Names. 

[NOTE: depending on where you live, you may need a doctor’s referral to see a therapist/counselor]

Don’t start with three names from your managed care company.

- Avrum Geurin Weiss, PhD, author of the book, Experiential Psychotherapy: A Symphony of Selves.

Very likely, you don’t have the company’s entire list of providers. “Insist on getting the whole provider list. Then ask friends and colleagues if they know a psychologist or psychiatrist who could make recommendations from that list.”

Weiss gets plenty of calls from people who say, “I have Aetna insurance. I know you’re not an Aetna provider, but can you look at my list?”

“They fax it to me, and I make recommendations. I do it all the time,” he says.

Other sources:

• Call a university psychiatry or psychology department and ask recommendations of people trained in that program. “At least that way you know they’re under scrutiny,” says Turner.
• If you’re moving to a new city, ask your current therapist for referrals, or have him check with colleagues.
• Call a large clinic; ask the receptionist for recommendations. “They know who specializes in what,” Baker tells WebMD. “They can match you up pretty well.”
• Check with friends and family.
• Check on Psychology Today’s therapy directory [Canada and the United States]
• Check at a local crisis center or women’s shelter for resources.

If you’re embarrassed about asking for help, get over it. Get past the stigma. The outcome’s too important.

Also, check with professional associations to learn about a therapist’s expertise — whether they provide psychotherapy, if they treat children, etc. The American Psychological Association and the American Psychiatric Association both provide such lists for people wanting to find a therapist.

The First Appointment

Ask questions: How long has the therapist been in practice? How many patients have had your problem? What were the results? Ask about policies, fees, payment. But don’t bargain hunt for mental health care.

You find a therapist in the same way you choose any health care professional. They must be professional, credentialed, and competent, with no lawsuits against them. And they must be an intuitive fit — you can’t underestimate the absolute value of feeling a good intuitive match with somebody. Also, if you ask them questions about themselves, and they get defensive, go somewhere else. 

If you and your therapist are not a good fit and do not “connect”, do not hesitate to find a new therapist and continue looking for new therapists until you find the right one. Any therapist worth their degree/certificates will understand.

Another important point: Has your therapist been in therapy? They have to have resolved their own issues, or they will steer you away from things they are not comfortable with. They may also bring their own issues into your therapy.

Ask yourself:

• Do I feel reasonably OK with this person? “Feeling totally comfortable isn’t the best criteria, because if you’re too comfortable, you’re just chit chatting, and that doesn’t help you,” says Baker.
• Is the therapist really listening to me? Is he or she asking enough questions? Especially in the first sessions, the therapist should be asking many questions, to become acquainted with you and the issues you are dealing with.
• Has the therapist asked what outcome you want from therapy — how you want your life to be? How will you know when you get there, if neither the patient nor the therapist has established a goal?
• Do you feel satisfied with the therapist’s resources? For example, do you have to find your own therapy group? Or is your therapist checking with colleagues about a group appropriate for you?
• Does what the therapist say make sense? Does it seem like bad advice? Does it help you or not?

Baker says patients don’t always like his suggestions — yet he knows from intuition and experience that its good advice.

Example: Your husband uses profanity constantly when talking to you; you want him to quit. Baker suggests that you mirror your husband’s behavior — you use profanity the next time he does — a technique he knows will work. “People are always resistant to that, they don’t want to ‘sink that low,’ but then they’re amazed at how well it works,” Baker says. “It’s not that you should take up bad habits, but that he stop his.”

Child/Adolescent Therapy

It’s tough finding a good child psychotherapist. Not many people have much experience working with adolescents. You can end up with a therapist trained to work with adults, but they work with adolescents because they have an adolescent or because they like working with adolescents.

A pediatrician can often make a referrals.

“I warn people about school counselors making referrals; they are overwhelmed and busy, don’t follow up to see if good work is happening.” - Weiss

Also, check with other parents. “I recommend that parents identify two or three therapists that they find acceptable, then let your kid pick from among them. That’s so they have a voice in this,” Weiss advises.

Eugenio Rothe, MD, professor of psychiatry at the University of Miami and director of the Child and Adolescent Psychiatry Clinic at Jackson Memorial Hospital, offered his insights.

Pediatricians and professional counselors should not be treating a child for attention deficit hyperactivity disorder (ADHD), he tells WebMD. “More than 75% of children with ADHD are treated by a pediatrician or primary care doctor. But studies show that 40% to 60% of those children have another psychiatric diagnosis. How can a pediatrician [or counselor] diagnose that?”

“Professional honesty is very important — referring patients to other professionals when you’re not trained to handle the problem,” says Rothe. “Many psychologists feel very threatened by psychiatrists, that they will lose the patient if they make a referral. But they’re doing a disservice by not getting patients get the help they need.”

Psychiatrists understand both the body and the brain, and that’s a critical difference, he explains. “Depression may begin with a situational problem in your life, but that event causes chemical changes in your brain. Once those chemical changes are established, you have a chemical imbalance. If you treat depression as something abstract, you won’t get to the fact that it’s a chemical imbalance that needs be treated.”

He retells one landmark court case: A man with what’s known as “agitated depression” wore out three pairs shoes from pacing for more than six months in a mental health facility. Talk therapy was not helping, so he signed himself out, went to a psychiatrist, got medications, and got completely better in six weeks.

“He sued the hospital, said he hadn’t received appropriate treatment, and he won,” says Rothe.

The lesson for therapists: You are making a patient suffer unnecessarily if you don’t treat the depression effectively — or if you don’t help them find a therapist who can.

mentalillnessmouse:

In the case that you need medication and cannot afford it, check out needymeds and the medicine program which offer free or really discounted meds for people who need them. Also, check out this post.

For therapy, look around your area for group sessions, which tend to cost less than one-on-one sessions with a therapist/counsellor. 

Use psychology today or therapist-finder to find therapists in your area and ask them about their rates. There are some therapists [especially those who are doing well financially] that will offer “sliding rates” where they will accept cash payments on a scale that depends on your current financial situation. Not all therapists or counselling providers offer this though so check around and call local crisis centers or your insurance provider [if you have one]

If you do not have issue with going to a church or religious institution for counselling/therapy…. your church or synagogue [or other institution] could put you in touch with a pastoral counselling program. Certified pastoral counselors, who are ministers in a recognized religious body, have advanced degrees in pastoral counseling, as well as professional counseling experience. Pastoral counseling is often provided on a sliding-scale fee. For more information check out the American Association of Pastoral Counselors.

Another thing to try are community health or community mental health centers. Like the above-mentioned places, fees are on a sliding scale based on income.

Try to connect with groups like mentalhealthamerica, which provide services and resources at a low cost. They also help people navigate the health system and problem solve. 

Also keep in mind that at large research universities, they often have counselling available for students and others at low costs or, again, on sliding scales.

Check out a women’s shelter or crisis center in your area for additional specific resources and information on free support or self help groups. These shelters and centers should also have information on people of low income or in bad financial situation.

Stay strong you all!

There is help and hope out there. And there are always free online support groups [and our ask box is always open]

be kind to yourselves <3 and don’t hesitate to ask for help! you’re all worth it ~

-safet 

Here are also some USA based resources I have found:

• Centers for Medicare and Medicaid Services (CMS) The Center for Medicare and Medicaid Services is a federal agency responsible for administering Medicare, Medicaid, State Children’s Health Insurance (SCHIP) and several other programs that help people pay for health care.
• Healthcare Services Locator The Health Resources and Services Administration (HRSA) provides a Health Center Database for a nationwide directory of clinics to obtain low or no-cost healthcare.
• The Partnership for Prescription Assistance The Partnership for Prescription Assistance helps qualifying patients without prescription drug coverage get the medicines they need through the program that is right for them. Many will get their medications free or nearly free.
• Benefits for People with Disabilities The Social Security and Supplemental Security Income disability programs are the largest of several Federal programs that provide assistance to people with disabilities.

betterthandarkchocolate:

This information package is designed to provide you with some information about distress intolerance and suggested strategies for managing distressing or uncomfortable feelings more effectively. This information package is organised into modules that are designed to be worked through in sequence.  Although it is not necessary that you complete one module before going on to the next, this is recommended.  Each module includes information, worksheets, and suggested exercises or activities. 

Modules:

• Module 1: Understanding Distress Intolerance
  This module defines what is meant by distress intolerance, and provides general information about negative emotions.  It considers how our negative beliefs about distress and the methods we use to escape our distress, keep distress intolerance a problem in the long term.  PDF document: 352kb. Updated 8 June 2012.

• Module 2: Accepting Distress
  This module highlights the importance of negative emotions to our survival, and that our emotions are not permanent but are ever changing experiences.  The module focuses on learning to tolerate distress by accepting our negative emotions, which is a skill one can develop via mindfulness practice. PDF document: 277kb. Updated 8 June 2012.

• Module 3: Improving Distress 
  This module explores ways you can improve your distress, by acting opposite to your urge to escape the distress, and participating in activities that are either activating or soothing. Guidance on how to solve problems that may be causing distress is also addressed.  PDF document: 332kb. Updated 8 June 2012.

• Module 4: Tolerating Distress
  This final module brings the strategies from this information package together by developing an individualised Distress Tolerance Action Plan.  Ways of regularly applying this plan are reviewed, with the aim of developing a sense of emotional wellbeing. PDF document: 326kb. Updated 8 June 2012.

onlinecounsellingcollege:

People with PTSD may also experience dissociation. Dissociation is an experience where a person may feel disconnected from himself and/or his surroundings. Similar to flashbacks, dissociation may range from temporarily losing touch with things that are going on around you (kind of like what happens when you daydream) to having no memories for a prolonged period of time and/or feeling as though you are outside of your body.

Both flashbacks and dissociation may occur as a result of encountering triggers, or a reminder of a traumatic event. To the extent that people are not aware of their triggers, flashbacks and dissociation can be incredibly disruptive and unpredictable events that are difficult to manage. However, you can take steps to better manage and prevent flashbacks and dissociation. These are described below.

Know Your Triggers

In coping with flashbacks and dissociation, prevention is key. Flashbacks and dissociation are often triggered or cued by some kind of reminder of a traumatic event (for example, encountering certain people, going to specific places), or some other stressful experience. Therefore, it is important to identify the specific things that trigger flashbacks or dissociation.

By knowing what your triggers are, you can either try to limit your exposure to those triggers, or if that is not possible (which is often the case), you can prepare for them by devising ways to cope with your reaction to those triggers.

In addition to reducing flashbacks and dissociation, knowing your triggers may also help with other symptoms of PTSD, such as intrusive thoughts and memories of a traumatic event.

Identify Early Warning Signs

Flashbacks and dissociation may feel as though they come “out-of-the-blue.” That is, they may feel unpredictable and uncontrollable. However, there are often some early signs that a person may be slipping into a flashback or a dissociative state. For example, a person’s surroundings may begin to look “fuzzy,” or someone may feel as though he is separating from or losing touch with his surroundings, other people, or even himself.

Flashbacks and dissociation are easier to cope with and prevent if you can catch them early on. Therefore, it is important to try to increase your awareness of early symptoms of flashbacks and dissociation. Next time you experience a flashback or dissociation, revisit what you were feeling and thinking just before the flashback or dissociation occurred. Try to identify as many early symptoms as possible. The more early warning signs you can come up with, the better able you will be to prevent future flashbacks or episodes of dissociation.

Learn Grounding Techniques

As the name implies, grounding is a particular way of coping that is designed to “ground” you in the present moment. In doing so, you can retain your connection with the present moment and reduce the likelihood that you slip into a flashback or dissociation. In this way, grounding may be considered to be very similar to mindfulness.

To ground, you want to use the five senses (sound, touch, smell, taste, and sight). To connect with the here and now, you want to do something that will bring all your attention to the present moment. A couple of grounding techniques are described below.

·         Sound: Turn on loud music: Loud, jarring music will be hard to ignore. And as a result, your attention will be directed to that noise, bringing you into the present moment.

·         Touch: Grip a piece of ice. If you notice that you are slipping into a flashback or a dissociative state, hold onto a piece of ice. It will be difficult to direct your attention away from the extreme coldness of the ice, forcing you to stay in touch with the present moment.

·         Smell: Sniff some strong peppermint. When you smell something strong, it is very hard to focus on anything else. In this way, smelling peppermint can bring you into the present moment, slowing down or stopping altogether a flashback or an episode of dissociation.

·         Taste: Bite into a lemon. The sourness of a lemon and the strong sensation it produces in your mouth when you bite into it can force you to stay in the present moment.

·         Sight: Take an inventory of everything around you. Connect with the present moment by listing everything around you. Identify all the colors you see. Count all the pieces of furniture around you. List off all the noises you hear. Taking an inventory of your immediate environment can directly connect you with the present moment.

Enlist the Help of Others

If you know that you may be at risk for a flashback or dissociation by going into a certain situation, bring along some trusted support. Make sure that the person you bring with you is also aware of your triggers and knows how to tell and what to do when you are entering a flashback or dissociative state.

Seek Treatment

In the end, the best way to prevent flashbacks and dissociation is to seek out treatment for your PTSD. Flashbacks and dissociation may be a sign that you are struggling to confront or cope with the traumatic event you experienced. Treatment can help with this. You can find PTSD treatment providers in your area through the Anxiety Disorder Association of America website, as well as UCompare HealthCare from About.com. The International Society for the Study of Trauma and Dissociation (ISSTD) also provides a wealth of information on the connection between trauma and dissociation, how to cope with dissociation, and provides links to therapists who treat trauma and dissociation.

Source: http://ptsd.about.com/od/selfhelp/a/flashcoping.htm

mentalillnessmouse:

In the case that you need medication and cannot afford it, check out needymeds and the medicine program which offer free or really discounted meds for people who need them. Also, check out this post.

For therapy, look around your area for group sessions, which tend to cost less than one-on-one sessions with a therapist/counsellor. 

Use psychology today or therapist-finder to find therapists in your area and ask them about their rates. There are some therapists [especially those who are doing well financially] that will offer “sliding rates” where they will accept cash payments on a scale that depends on your current financial situation. Not all therapists or counselling providers offer this though so check around and call local crisis centers or your insurance provider [if you have one]

If you do not have issue with going to a church or religious institution for counselling/therapy…. your church or synagogue [or other institution] could put you in touch with a pastoral counselling program. Certified pastoral counselors, who are ministers in a recognized religious body, have advanced degrees in pastoral counseling, as well as professional counseling experience. Pastoral counseling is often provided on a sliding-scale fee. For more information check out the American Association of Pastoral Counselors.

Another thing to try are community health or community mental health centers. Like the above-mentioned places, fees are on a sliding scale based on income.

Try to connect with groups like mentalhealthamerica, which provide services and resources at a low cost. They also help people navigate the health system and problem solve. 

Also keep in mind that at large research universities, they often have counselling available for students and others at low costs or, again, on sliding scales.

Check out a women’s shelter or crisis center in your area for additional specific resources and information on free support or self help groups. These shelters and centers should also have information on people of low income or in bad financial situation.

Stay strong you all!

There is help and hope out there. And there are always free online support groups [and our ask box is always open]

be kind to yourselves <3 and don’t hesitate to ask for help! you’re all worth it ~

-safet 

Here are also some USA based resources I have found:

• Centers for Medicare and Medicaid Services (CMS) The Center for Medicare and Medicaid Services is a federal agency responsible for administering Medicare, Medicaid, State Children’s Health Insurance (SCHIP) and several other programs that help people pay for health care.
• Healthcare Services Locator The Health Resources and Services Administration (HRSA) provides a Health Center Database for a nationwide directory of clinics to obtain low or no-cost healthcare.
• The Partnership for Prescription Assistance The Partnership for Prescription Assistance helps qualifying patients without prescription drug coverage get the medicines they need through the program that is right for them. Many will get their medications free or nearly free.
• Benefits for People with Disabilities The Social Security and Supplemental Security Income disability programs are the largest of several Federal programs that provide assistance to people with disabilities.

betterthandarkchocolate:

For those of you who haven’t guessed by my continuing photo posts of my animals, I adore my pets. So I decided to do a quick post on the physical and psychological benefits of pet ownership.

While most pet owners are clear about the immediate joys that come with sharing their lives with companion animals, many remain unaware of the physical and mental health benefits that can also accompany the pleasure of playing with or snuggling up to a furry, scaled or feathered friend. It’s only recently that studies have begun to scientifically explore the benefits of the human-animal bond. Studies have found that:

• Pet owners are less likely to suffer from depression than those without pets.
• People with pets have lower blood pressure in stressful situations than those without pets.
• Playing with a pet can elevate levels of serotonin and dopamine, which calm and relax.
• Pet owners have lower triglyceride and cholesterol levels (indicators of heart disease) than those without pets.
• Heart attack patients with pets survive longer than those without.
• Pet owners over age 65 make 30 percent fewer visits to their doctors than those without pets.
• A pet doesn’t have to be a dog or a cat. Even watching fish in an aquarium can help reduce muscle tension and pulse rate.

One of the reasons for these therapeutic effects is that most pets fulfill the basic human need to touch. Even hardened criminals in prison have shown long-term changes in their behavior after interacting with pets, many of them experiencing mutual affection for the first time. Stroking, holding, cuddling, or otherwise touching a loving animal can rapidly calm and soothe us when we’re stressed. The companionship of a pet can also ease loneliness, and some pets are a great stimulus for healthy exercise, which can substantially boost mood.

How pets can help to make healthy lifestyle changes

Adopting healthy lifestyle changes can play an important role in easing symptoms of depression, stress, bipolar disorder, PTSD, and anxiety, Caring for a pet can help with those healthy lifestyle changes by:

• Increasing exercise.
• Providing companionship.
• Helping meet new people.
• Reducing anxiety.
• Adding structure and routine to your day.
• Providing sensory stress relief.

Pets and Older Adults

The key to aging well is to effectively handle life’s major changes, such as retirement, the loss of loved ones, and the physical changes of aging. Pets can play an important role in healthy aging by:

• Helping you find meaning and joy in life.
• Staying connected.
• Boosting vitality.

Another key point is the use of companion animals with Alzheimer’s patients. As part of the disease, Alzheimer’s patients may exhibit a wide variety of behavioural problems, many related to an inability to deal with stress.Research at the University of California at Davis School of Veterinary Medicine concluded that Alzheimer’s patients suffer less stress and have fewer anxious outbursts if there is a pet in the home.

Pets can provide a source of positive, nonverbal communication. The playful interaction and gentle touch from a well-trained, docile animal can help soothe an Alzheimer’s patient and decrease aggressive behaviour. In many cases a patient’s problem behaviour is a reaction to the stressed response of the primary caretaker. Pets can help ease the stress of caregivers. Cats or caged animals may be more suitable than dogs, which generally require more care and can add to the burden of someone who’s already looking after an Alzheimer’s patient.

Pets and children

Not only do children who grow up with pets have less risk of allergies and asthma, many also learn responsibility, compassion, and empathy from having pets. Unlike parents, pets are never critical and don’t give orders. They are always loving and their mere presence at home can help provide a sense of security in children. Having an ever-present dog or cat, for example, can help ease separation anxiety in children when mom and dad aren’t around. Studies have also shown that pets can help calm hyperactive or overly aggressive kids. Of course, both the pet and the child need to be trained to behave appropriately with each other.

Children and adults alike can benefit from playing with pets, which can be both a source of calmness and relaxation, as well as a source of stimulation for the brain and body. Playing with a pet can even be a doorway to learning for a child. It can stimulate a child’s imagination and curiosity.

Children with learning and other disorders

Some children with autism or other learning difficulties are better able to interact with pets than people. Autistic children often rely on nonverbal cues to communicate, just as pets do. And learning to first connect with a cat or dog, for example, may even help an autistic child in their interactions with people. Pets can help children with learning disabilities learn how to regulate stress and calm themselves, making them better equipped to overcome the challenges of their disorder.

Playing and exercising with a pet can help a child with learning disorders stay alert and attentive throughout the day. It can also be a great antidote to stress and frustration caused by the learning disability. Learning to ride a horse can help elevate the self-esteem of disabled children, putting them on a more equal level with kids without disabilities.

In the case that you need medication and cannot afford it, check out needymeds and the medicine program which offer free or really discounted meds for people who need them. Also, check out this post.

For therapy, look around your area for group sessions, which tend to cost less than one-on-one sessions with a therapist/counsellor. 

Use psychology today or therapist-finder to find therapists in your area and ask them about their rates. There are some therapists [especially those who are doing well financially] that will offer “sliding rates” where they will accept cash payments on a scale that depends on your current financial situation. Not all therapists or counselling providers offer this though so check around and call local crisis centers or your insurance provider [if you have one]

If you do not have issue with going to a church or religious institution for counselling/therapy…. your church or synagogue [or other institution] could put you in touch with a pastoral counselling program. Certified pastoral counselors, who are ministers in a recognized religious body, have advanced degrees in pastoral counseling, as well as professional counseling experience. Pastoral counseling is often provided on a sliding-scale fee. For more information check out the American Association of Pastoral Counselors.

Another thing to try are community health or community mental health centers. Like the above-mentioned places, fees are on a sliding scale based on income.

Try to connect with groups like mentalhealthamerica, which provide services and resources at a low cost. They also help people navigate the health system and problem solve. 

Also keep in mind that at large research universities, they often have counselling available for students and others at low costs or, again, on sliding scales.

Check out a women’s shelter or crisis center in your area for additional specific resources and information on free support or self help groups. These shelters and centers should also have information on people of low income or in bad financial situation.

Stay strong you all!

There is help and hope out there. And there are always free online support groups [and our ask box is always open]

be kind to yourselves <3 and don’t hesitate to ask for help! you’re all worth it ~

-safet 

Here are also some USA based resources I have found:

• Centers for Medicare and Medicaid Services (CMS) The Center for Medicare and Medicaid Services is a federal agency responsible for administering Medicare, Medicaid, State Children’s Health Insurance (SCHIP) and several other programs that help people pay for health care.
• Healthcare Services Locator The Health Resources and Services Administration (HRSA) provides a Health Center Database for a nationwide directory of clinics to obtain low or no-cost healthcare.
• The Partnership for Prescription Assistance The Partnership for Prescription Assistance helps qualifying patients without prescription drug coverage get the medicines they need through the program that is right for them. Many will get their medications free or nearly free.
• Benefits for People with Disabilities The Social Security and Supplemental Security Income disability programs are the largest of several Federal programs that provide assistance to people with disabilities.

onlinecounsellingcollege:

1. Promise not to do anything right now

Even though you’re in a lot of pain right now, give yourself some distance between thoughts and action. Make a promise to yourself: “I will wait 24 hours and won’t do anything drastic during that time.” Or, wait a week. Your suicidal thoughts do not have to become a reality.

2. Avoid drugs and alcohol

Suicidal thoughts can become even stronger if you have taken drugs or alcohol. It is important to not use nonprescription drugs or alcohol when you feel hopeless or are thinking about suicide.

3. Make your home safe

Remove things you could use to hurt yourself, such as pills, knives, razors, or firearms. If you are unable to do so, go to a place where you can feel safe. If you are thinking of taking an overdose, give your medicines to someone who can return them to you one day at a time as you need them.

4. Take hope - people DO get through this

Even people who feel as badly as you are feeling now manage to survive these feelings. Take hope in this. There is a very good chance that you are going to live through these feelings, no matter how much self-loathing, hopelessness, or isolation you are currently experiencing.

5. Don’t keep these suicidal feelings to yourself

Many of us have found that the first step to coping with suicidal thoughts and feelings is to share them with someone we trust. It may be a friend, a therapist, a member of the clergy, a teacher, a family doctor, a coach, or an experienced counselor at the end of a helpline. Find someone you trust and let them know how bad things are. Don’t let fear, shame, or embarrassment prevent you from seeking help.

Source: http://www.helpguide.org/mental/suicide_help.htm

onlinecounsellingcollege:

Worrying is usually focused on the future—on what might happen and what you’ll do about it. The centuries-old practice of mindfulness can help you break free of your worries by bringing your attention back to the present. This strategy is based on, first, observing and then letting your worries and anxieties go. It can help you identify where your thinking is causing problems, while helping you get in touch with your emotions.

·         Acknowledge and observe your anxious thoughts and feelings. Don’t try to ignore, fight, or control them like you usually would. Instead, simply observe them as if from an outsider’s perspective, without reacting or judging.

·         Let your worries go. Notice that when you don’t try to control the anxious thoughts that pop up, they soon pass, like clouds moving across the sky. It’s only when you engage your worries that you get stuck.

·         Stay focused on the present. Pay attention to the way your body feels, the rhythm of your breathing, your ever-changing emotions, and the thoughts that drift across your mind. If you find yourself getting stuck on a particular thought, bring your attention back to the present moment.

Using mindfulness meditation to stay focused on the present is a simple concept, but it takes practice to reap the benefits. At first, you’ll probably find that your mind keeps wandering back to your worries. Try not to get frustrated. Each time you draw your focus back to the present, you’re reinforcing a new mental habit that will help you break free of the negative worry cycle.

Source: http://www.helpguide.org/mental/anxiety_self_help.htm