nami2017

Halloween is quickly approaching, and while scary situations are fun for lots of people, for others it can be overwhelming and stressful. You might wonder how or why this would be so? Phobias…they are far more common and distressing than you might think. People with phobias are more vulnerable than usual during the Halloween season; many of those affected by a specific phobia will find themselves repeatedly in close contact with their obsessive fear.

A few phobias related to Halloween include:

• Arachnophobia- Fear of Spiders
• Ophidiophobia- Fear of Snakes
• Nyctophobia- Fear of Darkness
• Thanatophobia- Fear of Death

Many people do not realize how common phobias are or how intense and debilitating the associated fear and anxiety can be. Phobic reactions include physical symptoms such as:

• Rapid Breathing
• Sweaty palms
• Faintness
• Nausea
• Dizziness

Since spiders, snakes, darkness, and skeletons are pretty much synonymous with Halloween—they are almost impossible to avoid. So, what can a person do to cope with these phobias?

• Practice deep-breathing and relaxation techniques
• Minimize the use of caffeine and alcohol since these tend to heighten anxiety
• Surround yourself with family and friends who help you feel safe
• Talk about your feelings with a counselor or trusted other and try various coping strategies

What can the rest of us do to help someone with a phobia during this season?

• Be sensitive and understanding about phobia triggers
• Validate feelings and reassure the person they are not alone
• Avoid pressuring them
• Ask them what helps and try to deliver on that

When decorating or dressing up, try to be mindful of those with phobias, especially those within your social network. This will ensure everyone can have fun and enjoy the holiday. Happy Halloween!

~ Nikolas Gonzalez – NAMI Intern ‘23

~ Janet Haag, Ed.

…what you give comes back to you.

by Julia R., NAMI Mercer Spring 2023 Intern

Over the past few years, across all social media platforms, I have noticed an increase in talk of affirmations, keeping a positive perspective in life, and manifesting. Affirmations help remind you of your worth through short statements such as “I am enough,” “I am capable of achieving my goals,” or “I am trying my best.” Keeping a positive perspective in life can also help maintain happiness: this can be embodied through not taking things too personally, being happy for others’ success, and celebrating your own wins in life, no matter how small. Manifesting is the practice of making one’s dreams or goals come true by visualizing them. This is similar to affirmations, but while affirmations are meant to remind you of things that are true, manifesting is meant to envision new goals for yourself. 

These social media posts often include several ways to implement these practices in one’s life. After seeing these posts for some time, I decided to do a little more research to try to figure out if these methods actually are effective. In my “research” on TikTok and Instagram, I found several posts talking about the law of attraction. The law of attraction states that positive thoughts lead to positive outcomes in a person’s life, and negative thoughts lead to negative outcomes. 

I was skeptical of this at first: I couldn’t believe how easy this seemed. However, I decided to put my doubts aside and attempt to put this into practice. I’m not going to lie: in the beginning, it was not easy. My old thoughts and habits clashed with the new ones, so it took some time to acclimate. Once I adjusted, I noticed differences in my day-to-day life. Overall, I was happier, found myself more grateful for the small things, had a more positive outlook, and saw growth in my mental well-being. 

If you’re still skeptical, no worries! It does seem too good to be true, but there is actually scientific evidence to prove the validity of this phenomenon: the Reticular Activating System (RAS). The RAS “is a network of neurons located in the brain stem” that helps determine behavior. The RAS takes inputs from our environment and thoughts and translates them into our reality. Our brains are constantly looking to make sense of the human experience through evidence. If your thoughts are negative, your brain will find ways to make this a reality. However, if your thoughts are positive, your brain will search for evidence to prove your thoughts correct. 

I adopted this practice only about four months ago, but I have truly never been happier. While I used to become extremely anxious and upset if something went wrong, I now have the mindset that everything happens for a reason, so I try to recognize the positive aspects of every situation. I encourage everyone to implement some of these practices into their daily lives, and see just how much your life can change!

Some of my favorite practices include:

• Immediately after waking up, think of 5 things you are grateful for
• Write in a journal consistently – once a day, every other day, once a week, or however often works for you!
• Practice positive self-talk and affirmations
• Recognize that there are positives even in unfavorable situations
• Live in the present moment: don’t ruminate on the past! 

Goetz, C. G. (Ed.). (2007). Textbook of clinical neurology (Vol. 355). Elsevier Health Sciences.

Scott, E. (2022, November 7). Let the law of attraction help you with positive change. Verywell Mind. Retrieved April 13, 2023, from https://www.verywellmind.com/understanding-and-using-the-law-of-attraction-3144808 

by Katie F., NAMI Mercer Fall 2022 Intern

About five years ago, my dad encouraged my family to watch a “lifechanging” TED Talk all about gratefulness. At the time, I was skeptical. I knew gratitude was important, but how could it be life-changing? Much to my surprise, my doubts quickly disappeared as I watched video.

The speaker in this TED Talk made countless insightful remarks but I’’ll stick to his main point: Gratefulness leads to happiness. There are so many people who have everything they could possibly need yet they yearn for more; they are unhappy. Conversely, there are people who have much less but are still content. How is this possible? The answer is gratefulness.

Gratefulness can improve both physical and mental health. In terms of physical health, practicing gratitude reduces inflammation and lowers blood pressure. Grateful people also tend to have healthier eating and exercising habits, which further improves their physical well-being. In addition, practicing gratitude is associated with decreased stress, anxiety, and depression.

So, how can we practice gratitude? There are countless ways to incorporate gratitude into your daily routine, but here are some great options to get you started:

1. Let someone know you appreciate them. Expressing your gratitude towards friends and family is a sure-fire way to bring more happiness into your life. It can be as simple as saying “thank you for always being there for me” or “I really appreciate our friendship.”
2. Give yourself a compliment (or a few!). Make a list of five positive qualities you possess. For me, this was very difficult at first. However, it has become much easier to identify these qualities now that I’ve practiced it for a while.
3. Put down the phone and pick up some paper. Make a list of everything you’re grateful for! It may seem silly, but it will make you more mindful of what you have, which will boost your gratitude (and happiness, too).

Gratitude can be practiced virtually anywhere, and at any time. Consider giving it a try for a week or two and take note of how you feel afterwards. Gratitude practices may seem simple, but they are such powerful tools. What practice are you ready to add to your routine?

Interested in the TED Talk I mentioned? Here’s the link: https://www.ted.com/talks/david_steindl_rast_want_to_be_happy_be_grateful?language=en&subtitle=en

Mains, Cheryl. “Practicing Gratitude.” Orthopaedic Nursing, vol. 39, no. 6, 2020, pp. 364–365., https://doi.org/10.1097/nor.0000000000000716.

People often say that the holiday season is the best time of the year. Cheerful gatherings, lifted spirits, and a fresh new year right around the corner – what’s not to love? The truth is that this is not a realistic depiction of everyone’s experience with the holidays. For many, this time of year brings about negative emotions, such as anxiety or loneliness. To help alleviate those negative feelings, consider incorporating self-care into your routine. Here are some ways you can do just that.

Set aside time each day for a mindful practice. Be mindful in a way that feels right for you. Meditation, yoga, and breathing exercises are all great options to get you started. These practices help you stay in the present moment, easing your stress about the upcoming holidays.

Pay attention to your emotions. Instead of bottling up those emotions, write them down! Grab a pen and paper, set a timer for 5 minutes, and write down everything you’re thinking and feeling. This is a great way to release emotions, both positive and negative.

Stay active. Find an exercise routine that works well for your schedule. Make sure it is manageable and realistic! Starting out with an extremely intense exercise regimen is never a good idea. Start small and build from there.

Practice gratitude. Make a list of 10 things you’re grateful for. I know it sounds simple, but it will help bring you perspective (and positivity). The goal with this exercise is not to dismiss our challenges or struggles; rather, the goal here is to appreciate the little things in life we often take for granted. Don’t forget to express your gratitude year-round, not just around the holiday season!

Get some fresh air! Spending time outside may not be as appealing during the colder months, but it is still important. A little bit of fresh air and sunlight can do wonders for your mental health.

Treat yourself with kindness. Many of us, myself included, are our own biggest critics. We don’t give ourselves enough credit! Next time those self-deprecating thoughts come up, combat them with positive self-talk. It may feel unnatural to replace these negative thoughts with positive ones, but over time it will feel more authentic.

This holiday season, the best present you can give yourself is taking care of your health (mentally, emotionally, and physically). Try to keep this in mind in the coming weeks.

We wish you a safe, happy holiday season!

Our childhood memories, both good and bad, may fade over time as we grow into adults. We meet new people, see new places, and even uncover new passions. We figure out not only what we aspire to do, but also who we aspire to be. However, even as fully-grown adults, we cannot fully detach ourselves from our childhood. As we explore new avenues and steer ourselves in different directions, we never really lose sight of the road that brought us to where we are. Taken together, those experiences we face as children shape who we become.

Unfortunately, many children grow up in environments that are not conducive to a healthy and happy upbringing. Adverse childhood experiences (ACEs) are traumatic events that may result in negative health outcomes as one grows into an adult. ACEs are rather common; according to the CDC-Kaiser ACE study, 64% of people have experienced at least one ACE and 12.5% have experienced at least four.

ACEs often negatively affect health and well-being. Given that those with multiple ACEs often grew up in stressful environments, they are more likely to resort to harmful coping strategies, such as smoking or drinking, as adults. In turn, these harmful behaviors put them at a greater risk for developing diseases (e.g., cancer, cardiovascular disease, etc.). One Welsh study found that adults with at least four ACEs were twice as likely to be diagnosed with a chronic disease before they reach 69 years.

How can we promote health and prevent ACEs? Experts agree that implementing policies to support families is one of the best strategies. By giving communities the resources they need to prosper (e.g., high quality education, better health care, etc.), we can promote healthy environments, and thus, promote health and well-being among communities.

Interested in learning more about adverse childhood experiences? Attend our event, Understanding ACEs: Building Self-Healing Communities, on Thursday, November 3, 2022 from 6:30-8pm. The event will be held at the RWJ Wellness and Fitness Center (3100 Quakerbridge Road, Hamilton, NJ 08619). We hope to see you there!

References
Boullier, M., & Blair, M. (2018). Adverse childhood experiences. Pediatrics and Child Health,
28(3), 132–137. https://doi.org/10.1016/j.paed.2017.12.008
ACEs, R. R. (2014, July). Adverse childhood experiences. In ACEs (Vol. 12, p. 18).