Category: Stress Management

Suicide and Depression

Depression is at the top of the list when it comes to suicide. September is Suicide Prevention Awareness Month and Covell Care would like to bring light to this difficult and often too common issue.

Regardless of age depression can creep in. Depression can be caused by a number of different factors such as change in health, recent loss of a loved one, transition to a new place/home and financial issues. It is up to all of us to keep our eyes and ears open to what those around us are saying and doing to be aware of depression symptoms. That way we can help prevent suicide in our community.

Below are warning signs that the American Foundation for Suicide Prevention offers. What to Watch For if You Feel Someone is at Risk:

If a person talks about:

  • Being a burden to others
  • Feeling trapped
  • Experiencing unbearable pain
  • Having no reason to live
  • Killing themselves

Specific behaviors to look out for include:

  • Increased use of alcohol or drugs
  • Looking for a way to kill themselves, such as searching online for materials or means
  • Acting recklessly
  • Withdrawing from activities
  • Isolating from family and friends
  • Sleeping too much or too little
  • Visiting or calling people to say goodbye
  • Giving away prized possessions
  • Aggression

People who are considering suicide often display one or more of the following moods:

  • Depression
  • Loss of interest
  • Rage
  • Irritability
  • Humiliation
  • Anxiety

Don’t know where to turn? Contact Covell Care to learn about our mobile counseling services. We support people who struggle with depression, anxiety, grief & loss and much more. (970) 204-4331

How Does Our Mental Health Change as we Age?

Thank you to JaNae Gregg, UNC Student Volunteer and Guest Blogger.

The aging process comes with many changes for our bodies, but a common change that gets overlooked is how our mental health changes.  The change in our mental health can be misunderstood for the common physical changes that can occur from aging. Some of these symptoms can reveal themselves as lack of motivation, fatigue, and forgetfulness.  One way to be able to recognize when a symptom is cause for a mental health concern includes: stable intellectual functioning, capacity for change, and productive engagement with life. When fatigue and lack of motivation begin to interfere with how a person interacts within their daily life, then it could become a possible warning sign that they are suffering from poor mental health.  It is easy to misinterpret physical changes with mental health since the two typically go hand in hand with one another. For example, if a person suffers from heart problems or diabetes then they are more likely to develop poor mental health. On the other hand, people who suffer from depression and/or anxiety are more likely to develop physical problems that could include lack of energy, trouble concentrating, and memory problems.

Coping with the changes that occur while aging should be a part of everyone’s long-term lifestyle.  This could be done by expecting and planning for changes to occur (at any stage of life), maintaining strong relationships with family and friends, and a willingness to stay excited and involved with life.  By taking preventative measures to help mental health early on in life, then there is a higher chance of having better mental health in the future.  

Following these steps can be very beneficial for mental health, but sometimes the changes and loneliness that occurs with aging is hard to combat.  It is important to recognize if these changes reach a point of being too much to handle. The most sure sign of poor mental health or loneliness is when it becomes an interference to a person’s daily life.  There are a variety of ways to help decrease feeling lonely, these strategies include: staying active, look for new social outlets and contacts, make friends with people of all ages, continue to set goals and work towards them, and learn to recognize and deal with signs of depression.  Having strong emotional and social support are two of the biggest factors that can help with mental health; it is also associated with reduced risk of physical illness and mortality.

Mental health is just as important as a person’s physical health.  If you or someone you know suffers from a mental health disease or just isn’t feeling themselves, it is wise to seek outlets that can be beneficial to help improve their well-being.  Seeking counseling can be very beneficial, but there are many other ways to help improve mental health. Starting a new exercise routine, eating a healthier diet, finding a hobby, and being social are all great simple ways to begin to improve mental health. 

Contact Covell Care at (970) 204-4331 to learn about our counseling services for you or a loved one.   

Source: https://www.psychologistanywhereanytime.com/psychologist/psychologist_aging_and_mental_health.htm

The Sandwich Generation: Caring for yourself while caring for others

Guest blogger Maya Stiles, Covell Care Intern and Colorado State Student.

Many caregivers may find themselves to be “Sandwiched”; not in a yummy snack but in fact something completely different. “The Sandwich Generation” is as a phrase used to describe people roughly between the ages of 30-50 years old who are taking care of a child, while also caring for their elderly family members. These “sandwiched” people can often find themselves being pulled in every direction by providing emotional, physical, mentally and financial support.

While caring for your family can be one of the most rewarding and uplifting things, it can also cause immense stress and take a toll on you emotionally and physically. In order to care for others, you must also take care of yourself. Below are four tips to take care of yourself while
caring for others…

  1. Take Regular Breaks- We often feel like we cannot spare a minute in our day, but if you break it down by 10, 20, or 30-minute increments; you find that it becomes much more achievable.
  2. Get enough Sleep- When life starts getting crazy, good sleep seems like the first thing to go out the window. However, in order to take of others, you must prioritize yourself. Getting 7-9 hours of sleep a night will ensure you are rested and ready to provide quality love and care to others.
  3. Laugh often- Plain and simple- laughter is the best medicine. Keeping things light by utilizing humor is a great way to release stress and take care of yourself and others.
  4. Be aware of Burnout- Taking care of others is a full-time job and can be even more demanding when paired with other jobs and life responsibilities. Everyone needs support, even when it is hard to ask for help.

Remember, you cannot take care of others unless you take care of yourself first. Keeping these four self-care practices in the back of your mind can provide you with some relief and support. However, If you feel like you need some extra support or resources please refer to Covell Care’s services and resources at https://www.covellcare.com.

References:
https://caregiveraction.org
https://www.caregiverstress.com/stress-management/
https://www.drnorthrup.com/how-to-care-for-yourself-when-caring-for-loved-ones/

Exercise as Medicine: Activity as Depression Management

Guest blogger Galen Friesen, Covell Intern and Colorado State University graduate.

Anxiety disorders are the most common mental illness in the United States, affecting 18% of the population every year. The process of treatment for mental conditions can be frustrating and extremely stressful; but a viable treatment option exists innately within every single person.

Exercise is always an option regardless of ability level, experience, or life circumstance. Exercise looks slightly different for every person, and can be tailored to meet individual needs extremely well. Public health recommendations for exercise (150 minutes hours to 300 minutes a week of moderate-intensity exercise [1]) have been shown to be scientifically effective at treating depression [2]. Analysis of 80 studies also shows that benefits of exercise can even be obtained regardless of duration, as long as a consistent frequency is maintained [3]. This means that something as simple as a daily walk can help combat depression, as long as it is a consistent practice. So if long concentrated exercise sessions are not a good fit for you, consistent physical activity is still an option, if frequency is emphasized.

The main takeaway of the relationship between exercise and mental health is that exercise is an effective and proven way to mitigate symptoms of mental illness and there are seemingly endless different ways to go about exercising, so there is guaranteed to be a form of exercise that suits each individual differently.

Sources:
[1] HHS Office, & Council on Sports. (2019, February 01). Physical Activity Guidelines for
Americans. Retrieved from https://www.hhs.gov/fitness/be-active/physical-activity-guidelines-for-americans/index.html
[2] Exercise treatment for depression: Efficacy and dose response. (2004, December 27). Retrieved from https://www.sciencedirect.com/science/article/pii/S0749379704002417
[3] Craft, L. L., & Perna, F. M. (2004). The Benefits of Exercise for the Clinically Depressed. The Primary Care Companion to The Journal of Clinical Psychiatry,06(03), 104-111. doi:10.4088/pcc.v06n0301

Wellness & Mobile Practitioners

Guest blogger, Colorado State University Graduate and Covell Care Intern, Hailey Jungerman.

Being a mobile practitioner there are a number of health factors to keep in mind. You are constantly on the go, but not being active in the sense of physical activity requirements. There is also a high chance that you are eating in between appointments while in the car. On top of that you may also be stressing about making it to your next appointment on time if one runs over, or there is traffic. All of these, and I am sure you know, and many more are stressors. All these can also pose serious health problems. Chronic stress can cause issues such as high blood pressure, racing heart, weakened immune system, depression, headaches and so many more (Pietrangelo and Watson). They also state that “Chronic stress is also a factor in behaviors such a overeating or not eating enough, alcohol or drug abuse, and social withdrawal.”

Symptoms of chronic stress include (Pietrangelo and Watson):

  • irritability
  • anxiety
  • depression
  • headaches
  • Insomnia

If you are experiencing any of these, it is important to know how to relieve stress. Stress management techniques vary. Some can be more effective than others. It will depend on you and what you are comfortable with. Many of them have health benefits beyond just relieving stress.

Some evidence based stress management techniques include (Darviri and Varvogli):

  • Progressive Muscle Relaxation: leads to a decrease in stress and anxiety as well as decreased blood pressure, heart rate, and decreased headaches.
  • Mindfulness-based Stress Reduction: positive impact on mood, stress and anxiety reduction.
  • Guided Imagery: can help in stress reduction, pain management, preventing relapse of smoking, and treatment of depression.

These are just a few strategies that could help to reduce your stress. It is important to find something that you enjoy and that works for you. Listening to books on tape, podcasts, or light music while you are driving are great ways to relieve stress in between appointments. Finding time to workout, take your dog for a walk, or making time for hobbies are other great ways to find a work-life balance and reduce stress. Ask Covell Care about our employee stress management!


Works Cited :
Darviri, Christina and Liza Varvogli. “Stress Management Techniques: evidence-based procedures that reduce stress and promote health.” Health Science Journal (2011): 74-89.
Pietrangelo, Ann and Stephanie Watson “The Effects of Stress on Your Body.” 5 June Health Line. 30 April 2019.