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Families Meeting the Challenge of Mental Illness

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Uncategorized

The Law of Attraction

April 13, 2023 By nami2017

…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 

Filed Under: Uncategorized

Gratitude: A Simple, Yet Life-Changing Practice

January 3, 2023 By nami2017

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.

Filed Under: Uncategorized

Self-Care During the Holiday Season

December 15, 2022 By nami2017

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!

Filed Under: Uncategorized

Understanding Adverse Childhood Experiences (ACEs)

October 24, 2022 By nami2017

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).

Filed Under: Uncategorized

Living with PTSD

July 19, 2022 By nami2017

Post-traumatic stress disorder (PTSD) is developed as a result of experiencing or witnessing a traumatic event, and it actually changes the structure of your brain; complex PTSD (C-PTSD) develops as a result of experiencing repeated traumatic events and is more likely to occur if the trauma was experienced at a young age. Common symptoms associated with PTSD include nightmares, flashbacks, stress and anxiety, and hypervigilance. Linked below are a few personal stories from people living with PTSD, and while it’s commonly associated with veterans, these stories show that PTSD doesn’t solely emerge from experiencing combat situations, but that there are multiple situations that may result in its development.

Daniel’s story details how he developed PTSD after undergoing an emergency heart procedure and then experiencing a subsequent anxiety attack that he thought was another heart issue. He explains that he felt chest pain which brought him back to the traumatic night of his procedure, and immediately went to the emergency room because he thought it was happening again, only to be told he was having an anxiety attack. After seeking therapy, he was diagnosed with an anxiety disorder and PTSD. He was able to get on medication and found a variety of techniques to help manage his symptoms.

Rita’s story describes how for her, PTSD manifested in repeated panic attacks that wouldn’t stop no matter how many anxiety-related therapies she tried. Eventually she found a therapist who was able to put a name to her feelings of panic and identify that her PTSD stemmed from childhood. When she started doing EMDR (eye movement desensitization and reprocessing) therapy with this therapist, she finally started feeling some relief after a few weeks’ time.

Denise’s story details how she developed PTSD after a student threatened her and the other students in her classroom with a knife. She blamed herself for the incident and became emotionally volatile, experiencing violent mood swings and suicidal thoughts. She ended up going to her doctor, who gave her a tentative PTSD diagnosis, before going to a psychologist who affirmed it. She was then able to get on medication to help manage her symptoms, and ended up moving to get away from her environmental triggers.

If you or a loved one are experiencing symptoms of PTSD, don’t be afraid to seek out therapy using sites like Psychology Today, or other informational resources online like the APA, the Anxiety and Depression Association of America (ADAA), the National Center for PTSD through the VA, or NAMI’s own website.

Filed Under: Uncategorized Tagged With: blog, mental illness, PTSD

Coming Out to Love & Support

December 20, 2021 By nami2017

In recognition of June being designated as pride month, as a NAMI Mercer intern I would like to highlight some of the mental health struggles the LGBTQ+ community faces.

The coming out process can be a difficult and emotional experience for members of the LGBTQ+ community due both to difficulties with self-acceptance and uncertainty about the reactions of family and friends. Coming out is a lifelong process and if someone experiences rejection early on, it can prevent them from acknowledging their identity for a long time, leading to increased anguish and unhappiness, resulting in mental health issues. Rejection and/or a lack of understanding/support from loved ones can strain relationships and make the person trying to come out feel unloved.

Members of the LGB community are twice as likely as their straight counterparts to experience mental health issues and feelings of hopelessness; transgender individuals are nearly four times as likely as their cisgender counterparts to experience these issues. LGBTQ+ youth are also four times as likely as their straight counterparts to attempt suicide. Among the major risk factors associated with these mental health issues is receiving negative reactions upon coming out, as cited by The Trevor Project, a well-known suicide prevention organization for LGBTQ+ youth.

The most important thing loved ones can do to mitigate the risk of depression and suicide among members of the LGBTQ+ community is to be supportive during the coming out process, even if they have mixed feelings about this news. Parents can demonstrate support by actively listening to what their child is trying to tell them –without interruption, without finishing their thoughts for them. There’s a high likelihood that someone coming out has been thinking about their identity for years, and in this moment, they need to feel heard. They’ll be happy to answer any questions, provided they are asked in a respectful manner.

A psychiatrist at the Child Mind Institute notes, “when people feel loved and supported, they are more capable; they have greater resilience.” You can support a person coming out by treating them the way you did prior to their coming out, staying calm, getting to know their romantic partners, and educating yourself about this community. Helping someone feel loved is the most important thing you can ever do.

There are various resources online, available both to family members and LGBTQ+ individuals, to help them navigate the coming out process. Strong Family Alliance provides information and resources to LGBTQ+ people and their families. Their website details stages of coming out, how different parental actions can help or hurt an LGBTQ+ child, and the challenges parents and children may face after coming out. The Trevor Project is another valuable resource, as is a local LGBTQ+ center. Each person’s coming out experience is different but the need for love and support is common to everyone. Let’s make it a point to extend that love and support to anyone who needs it, this month and every month.

By NAMI Mercer Summer 2022 Intern Alexis

Filed Under: Uncategorized Tagged With: blog, Coming Out, LGBTQ+, Pride Month

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