The 'Mental Health' page is a brand new edition to our newspaper and website. In this part of our website, you can read articles about spreading awareness for mental health, information regarding different mental health disorders, coping skills, and much more! This page was started by one of the Bird's Eye View writers, Campbell Maenner, who will be discussing different mental health disorders and explaining various coping skills to support any of you who may be dealing with any mental health disorders. Remember, you are NEVER ALONE! 

In honor of Black History Month, I have decided not only to continue to shed light on the topic of mental health but the disparities black people face when trying to receive care. 

It is widely known that Black people have poorer health than White people. Yet, lots of people never seem to ask the question, why?

Various studies and statistics have shown that about 25% of African-Americans seek mental healthcare compared to around 40% of White Americans. That is a huge difference. 

One major contributing factor to this is that around 10% of Black people in the U.S. do not have health insurance compared to 5.2% of non-Hispanic White Americans. 

Although the rate of Black people who suffer from mental illnesses is similar to those of the White population, the percentage who receive care is much lower. This is due to the heavy stigma.

The stigma surrounding mental healthcare has always been around, and for Black people, many professionals trace the stigma back to slavery. When Black people were enslaved, it was believed that they were not worldly or sophisticated enough to develop mental health disorders. 

When we look at the mental health stigma for Black people, it is important to have a historical and cultural lens. For centuries, the community has faced trauma and pain in regard to racism and discrimination. I am going to go into more depth about the specific traumas.

Racial Trauma

Yes, there is no longer slavery or Jim Crow laws, for example. However, racism and discrimination still exist. 

Racial Trauma is a real issue. Whether a Black person faces it directly, like verbal attacks, or indirectly, like seeing videos of police brutality on social media, it is still very traumatic. 

Racial trauma is believed to have caused the Black community to have higher rates of Post Traumatic Stress Disorder (PTSD). And Black youth experience even higher rates. 65% of youth report traumatic experiences compared to 30% of other ethnic groups. 

Intergenerational Trauma

Intergenerational trauma is passed down through genes from generation to generation. We know that some people are more prone to mental health conditions due to their genes and ancestors who have experienced mental illness. This is the same for intergenerational trauma. Even if a Black person has not experienced racial trauma directly, they can inherit trauma symptoms from ancestors.

Systematic Racism

Systematic racism is seen through higher poverty and incarceration rates, less access to healthcare, and microaggressions. Like plenty of other marginalized groups, the Black community struggles with being put down for their race. Microaggressions are also another form of racial trauma, which can negatively affect a Black person’s mental health.

Two others reasons why a Black person may not receive mental healthcare can be due to other barriers they face like mistrust in the healthcare system, and the lack of Black therapists.

Mistrust in Healthcare System

There are a plethora of reasons why a Black person may mistrust the healthcare system. One is that they are less likely to be included in health studies compared to the White population. Also, there have been very traumatic and unethical studies they have been included in. For example, from 1932-1972 (yes 40 years), there was an experiment done on Black people known as the Tuskegee Syphilis Experiment. 

It involved around 600 black men, without their consent. Participants were told they were being treated for “bad blood.” By 1943, penicillin had been developed but was never offered to the participants. It was the main treatment for Syphilis.

Furthermore, mainstream psychotherapy has roots in Western Europe. Most founders of psychotherapy techniques were white men. Earlier techniques of treating mental healthcare only involved white, middle-class families.

Lack of Black Therapists

Due to the Black community’s history and trauma, some prefer to see a Black therapist. However, there is a lack of. Around only 2% of psychologists in the U.S. are Black. 

It is important to know that having the same ethnicity or race as your therapist does not guarantee a good and healthy relationship. Not all therapists will work for you. It can take time to find a good match. It is most important that a therapist is compassionate and culturally competent. 

However, if a Black patient does want to see a Black therapist they have every right to! Providers should do the best job possible at matching them with one. It is crucial that the Black community also feels comfortable receiving mental healthcare.

The stigma surrounding mental health still exists, especially in the Black community. It is important that all open their eyes to the inequalities Black people face and ways we can make mental healthcare more accessible and less stigmatized. 

1. We can all share our own stories and experiences to help break down the stigma.

2. Bring awareness to microaggressions and stigmatizing mental health language. 

3. Educate family, friends, and our communities on the challenges the Black community faces. 

4. Becoming aware of our own attitudes and beliefs toward the Black community that may be leading to negative assumptions and implicit bias.

The Black community are humans too and deserves the same mental healthcare that is more accessible to the White population. 

If you are struggling or know anyone who is struggling, please reach out to a family member or loved one, teacher, coach, counselor, or any other trusted adult, or utilize one of the resources listed in the ‘Resources’ section of my ‘Table of Contents' page on the Bird’s Eye View website. It is okay not to be okay, you are NEVER alone, and the world is better with you in it.

Have you ever heard of the winter blues? During the winter season, many people feel a type of Depression known as Seasonal Affective Disorder (SAD) or Seasonal Depression. Seasonal Affective Disorder occurs due to changes in the seasons, and it occurs in people that have it at the same time every year. Most commonly, it occurs in people during the transition to fall and winter, but some will experience it during the transition to spring and summer.

The main cause for SAD in the fall and winter transitions is the days become shorter, and there is less sunlight. 

Statistically, more women than men experience Seasonal Affective Disorder. It is also more common the farther north you go; for example, people in New England, Canada, or Alaska are more prone to SAD than people living in Texas, Florida, or the Caribbean.

Scientists are still determining what causes SAD. They believe it could be due to a reduced brain chemical and neurotransmitter called Serotonin. Serotonin regulates our mood. Also, if someone’s brain is producing too much melatonin, the hormone that helps us maintain a normal circadian rhythm, can cause SAD. Furthermore, deficiencies in Vitamin D coils also cause SAD because Vitamin D is believed to be responsible for the promotion of serotonin activity.

For an individual to be diagnosed with Seasonal Affective Disorder, they must meet three main criteria. First, they must have symptoms of Major Depression which I will further explain. Second, they must have depressive episodes during specific seasons, for example, only during the winter or summer months for two consecutive years. Now, some people with SAD do not experience symptoms every year, but according to the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders), to be diagnosed, you must have had symptoms for two consecutive years. Finally, these specific SAD depressive episodes must be more frequent than other depressive episodes someone may experience at other times of the year in their life.

Symptoms of SAD are not much different from Major Depression symptoms as it is a type of Major Depression. However, there are specific winter-pattern SAD and summer-pattern SAD symptoms too. It is also important to mention, not everyone experiences all of these symptoms.

Common symptoms of SAD include feeling depressed most of the day almost every day, feeling hopeless or worthless, feeling agitated or sluggish, difficulty concentrating, problems sleeping, changes in appetite or weight, loss of motivation or interest in activities you enjoy, and most severe, having persistent thoughts of death or suicide.

I have to mention, If you are or know anyone that is struggling with thoughts or feelings of suicide, please call the National Suicide Prevention Lifeline at 988, text “HOME” to 741741 to contact the Crisis Text Line, or call 911 IMMEDIATELY if someone is in immediate danger.

To continue specific symptoms of winter-pattern SAD include Hypersomnia (oversleeping), social withdrawal (think of “hibernating”), overeating with a particular craving for carbohydrates, and weight gain.

Specific symptoms of summer-pattern SAD include insomnia (trouble sleeping), anxiety, a poor appetite that can lead to weight loss, restlessness and agitation, and episodes of violent behavior.

If you believe you may be struggling with SAD, please reach out to a healthcare provider or mental health professional. Medical Doctors, Psychiatrists, Licensed Counselors, Psychologists, and Social Workers can diagnose mental health conditions. If you are a student struggling, school counselors are another amazing resource to talk to. They cannot medically diagnose you, but they can refer you to mental healthcare professionals.

Seasonal Affective Disorder can be treated in multiple ways. Light therapy, Psychotherapy, Antidepressant Medications, and Vitamin D can be effective treatments.

Light Therapy has become a more popular treatment for SAD. Light therapy exposes people to bright light every day to make up for missed sunshine. During Light Therapy, someone sits in front of a bright lightbox for 30 to 45 minutes daily. The light boxes block out harmful UV light, making it safe for most people.

Psychotherapy is another effective treatment. The most effective therapy is Cognitive Behavioral Therapy (CBT). CBT for SAD looks to replace negative thoughts related to winter with more positive ones. Also, it can incorporate a process known as behavioral activation, which helps individuals schedule indoor or outdoor activities to help cope with the loss they experience in the winter.

As I’ve mentioned, SAD is a type of Major Depression associated with lower levels of serotonin, a type of medicine called Selective Serotonin Reuptake Inhibitors (SSRIs) can help treat SAD. Medicines are not a cure for mental health conditions, and they are not right for everyone. Please consult a medical doctor or Psychiatrist to see if medication is right for you.

Lastly, for people with low levels of Vitamin D, a Vitamin D supplement may be effective in treating SAD. Once again, it is important to consult with your healthcare provider before trying a new supplement. 

Unfornaturly, like many other mental health conditions, SAD does go undiagnosed or is brushed off by individuals. If you are struggling with feelings of depression or believe you may be struggling with Seasonal Affective Disorder, please reach out for help to a counselor, healthcare provider, or mental health professional. The moment you ask for help is the moment everything begins to get better.

Finally, as it is the holiday season, it is important to mention how this time of year is not joyful for everyone. Some people dread this time of year. Please check in with loved ones, peers, and classmates. A simple “How are you?” or smile could make someone’s day or save someone’s life. 

I wish you all a very safe and healthy holiday season! For those struggling this time of year, just know you are not alone, I see you, and you are so cared for and loved. 

One last thing, I want to say a BIG THANK YOU to everyone who has read my articles and supported my mental health initiative this year. I cannot wait to see what 2023 holds and to continue being an activist for mental health!

If you are struggling or know anyone who is struggling, please reach out to a family member or loved one, teacher, coach, counselor, or any other trusted adult, or utilize one of the resources listed in the ‘Resources’ section of my ‘Table of Contents' page on the Bird’s Eye View website. It is okay not to be okay, you are NEVER alone, and the world is better with you in it.

When someone asks you “What are you thankful or grateful for?” It is easy to say “my family” or “the food on my plate,” without putting any thought into it. Now, I am not saying you cannot say these things, however, some people just blurt out the first thought that comes to their head without actually thinking about what they are grateful for.

Gratitude is a word we constantly hear, especially around the holiday season. It is one that is often overlooked or even made fun of because practicing gratitude sounds so silly to some. 

On the contrary to what some would say, practicing gratitude is not silly at all. It is beneficial to our mental health. 

In this article, I will be talking about why gratitude is so beneficial to our mental health, how we can practice it, and my own favorite ways to practice gratitude. I also had the pleasure of interviewing Ms. Cuneo and seeing her perspective on the topic!

The definition of gratitude is as follows, “the quality of being thankful; readiness to show appreciation for and to return kindness.” 

Many studies have been done and it has been proven over and over that gratitude has a positive impact on our mental health.

One study conducted by Virginia Commonwealth University showed that practicing gratitude predicted a much lower risk for Major Depression, Generalized Anxiety Disorder, Phobias, nicotine dependence, alcohol dependence, and drug abuse.

A misconception about practicing gratitude is that you can only be grateful for big things like family and friends, but this is not true at all. Practicing gratitude actually trains our brains to appreciate the little things which can be as simple as someone saying “hello” to you or you making your bed every morning.

There are countless psychological benefits to practicing gratitude, but here are six of the most beneficial reasons: 

1. Improves and Helps Initiate New Relationships

From a young age, we are taught the importance of manners, especially saying thank you. Well, showing acquaintances your appreciation for them can help form new bonds. Do not forget about your close friends either, showing your thanks to them will certainly strengthen your relationship even more.

2. Regulation of Emotions

Because practicing gratitude focuses our brains on the positives in our lives, it helps reduce those sad or negative feelings we feel.

3. Improves Self-Esteem

Many studies have shown that practicing gratitude reduces comparison. We tend to feel insecure about ourselves which results in us either comparing ourselves to people we believe are “better” or feeling jealous of things that someone else has and we don’t. Practicing gratitude can makes us show appreciation towards other things people have.

4. Protects us From the Negative Effects of Stress

You may ask how can gratitude help reduce stress and anxiety levels? Well, it brings our minds back to present and allows us to focus on what is bringing peace into our lives.

5. Enhances Empathy

When you practice gratitude, you experience more positive emotions and appreciation for others around you. It is easier for people who practice gratitude to put themselves in someone else’s shoes, support them, and show empathy towards them.

6. Elevates our Mindset

As previously mentioned, practicing gratitude makes us experience more positive emotions. When we further incorporate gratitude into psychotherapy sessions for example, it helps us build a positive cognitive mindset. This positive mindset helps us focus on positive experiences rather than negative.

Before I list simple ways to practice gratitude, I would love to share my favorite way to practice gratitude!

It sounds SO simple, but I love writing down three things I am grateful for everyday in a journal. It is so easy for me to do before I go to bed. I have a journal and pen on my end table and I can just easily grab both and list three reasons. Personally, I try to challenge myself to think of specific things that happened that day. If you do not have a journal, you can use a notepad, plain paper, or even do it on your phone. 

Here are more awesome ways to practice gratitude:

1. Do an act of kindness

2. Notice one good thing that happens everyday

3. Create gratitude jar

4. Smile

5. Spend time with loved ones

6. Volunteer

7. Thank someone everyday

8. Practice gratitude affirmations

9. Reframe negative thoughts

10. Prayer

11. Meditate with a focus on gratitude

12. Write thank you letters to loved ones

Lastly, I asked Ms. Cuneo, a Counselor and Seneca’s Student Assistance Coordinator, to get her perspective on the topic of gratitude.

Question 1: Why is it important to practice gratitude?

Ms. Cuneo: “Practicing gratitude allows one to focus on positives in life and see what good is happening in your life and around you. Practicing gratitude puts us in the present and has us focus on the present; it allows us to acknowledge the positives that have happened or what is happening. Gratitude also allows us to see the positive in the little things in life that oftentimes we ignore. It is something like having gratitude for the hot cup of coffee in the morning that is part of the day's routine but is a big positive each morning for me.”

Question 2: What are the benefits to our mental health when we practice gratitude?

Ms. Cuneo: “I have seen a quote that I love "gratitude helps you see what there is, not what there isn't." It is a mindset shift to allowing positives into your consciousness. Sometimes the act of consciously thinking of the good can help change your perspective greatly. If you are busy finding the positives in your life you will take your focus off of negatives and allow yourself to be more open to see positives while not focusing on negatives. Gratitude can help reduce anxious thoughts because you are focusing on the present positives. Gratitude is said to lead to greater happiness and can improve overall well-being.” 

Question 3: What are easy ways people can practice gratitude, especially during the holiday season?

Ms. Cuneo: I LOVE lists - Listing things we are grateful for is something that can be beneficial. If you list one thing each day at the end of the month you have an abundant list of positives, you can now reflect on. I love lists because you can always look back on them at a later date.  Using gratitude affirmations can be an easy way to practice gratitude, these can be found on Instagram, google, YouTube, etc. Saying them out loud can be so impactful. 

I hope this article helped you realize that practicing gratitude is such a simple practice we can bring into our lives. It is not only so rewarding for us, but it makes others around us feel loved and appreciated too and that is really special. 

If anything, I encourage you too at least take 15-30 seconds everyday to reflect on what you are grateful for on that day. I cannot begin to tell how much just doing this has changed my mindset and helped me personally.

Finally, I have linked below a list of 42 ways you can practice gratitude everyday. If you are up for a challenge, try to pick a new way to practice gratitude everyday!

If you are struggling or know anyone who is struggling, please reach out to a family member or loved one, teacher, coach, counselor, or any other trusted adult, or utilize one of the resources listed in the ‘Resources’ section of my ‘Table of Contents' page on the Bird’s Eye View website. It is okay not to be okay, you are NEVER alone, and the world is better with you in it.

42 Ways to Practice Gratitude: https://www.good-deeds-day.org/42-ways-to-practice-gratitude-today-and-everyday/ 

Obsessive Compulsive Disorder (OCD) is a disorder where people experience recurring, undesired thoughts, ideas, or sensations (known as obsessions). To get rid of these thoughts, people with OCD turn to compulsions. Compulsions are repetitive behaviors. Keep in mind compulsions are often repetitive, excessive, and disrupt one’s daily life. A lot of people struggle with repetitive behaviors and unwanted thoughts; however, it does not mean it is OCD. As I mentioned, OCD disrupts someone’s daily life and must be diagnosed by a licensed clinical psychologist.

When they do not perform their compulsions, those suffering with OCD feel an immense amount of stress and anxiety. This stress and anxiety is often attached to a specific fear of dire consequences (to self or loved ones) if the behaviors are not completed. Some people with OCD know that their intrusive thoughts are not realistic; they struggle to ignore those thoughts and not complete their compulsions. 

For someone to be diagnosed with Obsessive-Compulsive Disorder, they need to have obsessive thoughts/and or compulsions that are present for more than one hour a day, are time-consuming, cause distress, and impair social or work functioning. Around 2-3% of people in the United States have OCD. Slightly more women are diagnosed with OCD, and it often develops in early childhood, adolescence, or early adulthood.

Examples of obsessions include fear of contamination of the environment, religious, often blasphemous (against God or anything sacred) thoughts or fears, fear of perpetrating aggression or being harmed (self or loved ones), extreme worry something is not complete, extreme concern with order, symmetry, or precision, and the fear of losing or discarding something important.

Examples of compulsions include excessive or ritualized hand washing, showering, brushing teeth, or toileting, repeated cleaning of household objects, ordering or arranging things in a particular way, repeatedly checking locks, switches, appliances, doors, etc., constantly seeking approval or reassurance, and rituals related to numbers, such as counting, repeating, excessively preferencing or avoiding certain numbers. People with OCD may also avoid certain people, places, or situations that cause distress and trigger obsessions and/or compulsions. Avoiding these things may further impair their ability to function in life and may be detrimental to other areas of mental or physical health.

OCD is a disorder that has many stereotypes. For example, lots of people think OCD is just all about cleanliness or that people with it are “crazy.” At the same time, many people make off-hand comments equating something they do to "having OCD" when they do not. Stereotypes and misnomers like this are incredibly harmful to people struggling and are entirely false. OCD can be a devastating, debilitating mental health struggle, so it's a worthwhile endeavor for society to treat it with the same empathy as any other major illness.

There are various ways to treat OCD and improve the quality of life for those who struggle.

Cognitive Behavioral Therapy

One effective treatment is a type of cognitive-behavioral therapy (CBT) known as exposure and response prevention (ERP). During treatment sessions, patients are exposed to feared situations or images that focus on their obsessions. It evokes a lot of initial anxiety in patients, but it is proven to be the most powerful tool in treating OCD.

Medication

ALWAYS consult your doctor, healthcare provider, or psychiatrist about starting medication. Medication is not right for everyone, and it is NOT a cure for mental illness. It is supposed to lift someone’s quality of life who is struggling. A class of medications known as selective serotonin reuptake inhibitors (SSRIs), typically used to treat depression and anxiety, can also be effective in the treatment of OCD. 

Neurosurgical treatment 

More recent studies have shown a surgical procedure known as gamma ventral capsulotomy can be very effective for patients who do not respond to typical treatments. However, it is often passed over as a treatment due to its invasiveness and historical prejudice. 

If you are struggling or know anyone who is struggling, please reach out to a family member or loved one, teacher, coach, counselor, or any other trusted adult, or utilize one of the resources listed in the ‘Resources’ section of my ‘Table of Contents' page on the Bird’s Eye View website. It is okay not to be okay, you are NEVER alone, and the world is better with you in it

There is already a stigma surrounding mental health in general. However, I believe athletes are one group of people who face it the worst. 

The mental health crisis among athletes continues to grow. More and more athletes, college athletes especially, have lost their battles with mental health.

We all need to be seen first as humans who feel. Athletes especially need to be seen as humans first.

My articles so far have had parts where I told my story of my battle with mental health, but it's now time to tell the stories of others. My articles will continue to share the brave stories of others. This article will be solely dedicated to telling the stories of athletes who have lost their battle with mental health and hearing from some of our own Seneca coaches on the stigma athletes face. 

If you are an athlete or anyone struggling with your mental health, it is okay not to be okay. The stereotype that you have to be perfect or live up to high expectations is false. You are humans. Humans feel deeply, and humans make mistakes. Remember, you are human first. I know the journey may be so hard right now, but I promise it will get better. No one said the journey would be easy; they just said it would be worth it. You are so loved, strong, and worth it. Keep fighting the battle. I and so many others are rooting for you and are here for you whether you see it or not. I am so proud of you. 

Resources are available here at Seneca with our Guidance Counselors, especially, Coaches, Teachers, and Staff. They are all here for us. Seneca is a safe space to be yourself and talk openly about what you are struggling with. You are safe here. If it helps, I have openly talked about my struggles, and the amount of support and love I have gotten is incredible. As I mention at the end of all my articles too, I have a whole list of mental health resources on my 'Mental Health Awareness' page on the Bird's Eye View Site.

Keep fighting the good fight. I believe in you. I am here and rooting for you. I am so proud of you. You are so loved. The world is better with you in it.

In order to gain insight into athletes' growing mental health crises, I interviewed a few different coaches and staff here at Seneca.

Ms. O'Neil, an Assistant Principal and the Director of Athletics:

Why do you believe there is a stigma surrounding mental health for athletes?

"I believe there is a stigma surrounding mental health for athletes in part because athletes have always been taught to "tough things out." I think the stigma stems from athletes feeling like taking time for their mental health would potentially show weakness."

What stereotypes do athletes face when it comes to mental health? 

"To support athletes better in their mental health, I think it is important that coaches, athletic trainers, counselors, and the athletic department help to break down the stigma surrounding mental health and athletes. Athletes need to know that there are support systems in place, between their coaches, counselors, school administrators, and families, and they need to feel comfortable asking for help when they need it."

As a coach, how do you prioritize athletes' mental health? Why is this topic important to you? 

“This topic is particularly important to me because I have seen too many athletes struggle with their mental health during my time as an athlete, coach, and now athletic director. I remember having a teammate unable to complete their final season senior year in college, and I couldn't understand at the time why she was quitting the team when she was so close to the end of her career. But now I understand that she wasn't quitting, and she wasn't taking the easy way out. If anything, she was making the harder decision to prioritize her mental health over her athletic career. As a former track and cross country coach, I was also very impacted by the story of Madison Holleran, a former standout 800m runner from New Jersey that went on to compete for the University of Pennsylvania. Partway through her freshman year, she committed suicide. Very few people knew of the mental health struggles that Madison was facing at the time, and from an outsider's perspective, it was impossible to see the struggles she was facing with her mental health. This really changed my perspective as a coach, and mental health was something that I took very seriously for my athletes from that point forward."

Mrs. McHugh, a History Teacher and an Assistant Girls Lacrosse and Girls Winter Track Coach:

Why do you believe there is a stigma surrounding mental health for athletes? 

"Student athletes are supposed to be strong, and resilient through any obstacles they face. The rigorous trainings of conditioning and sport related skills are meant to mold an athlete. The stigma of mental health in athletes goes against the very foundation athletes are trained on. They are not meant to be seen as weak or incompetent in competing within their sport. If they are seen as weak, punishments like losing playing time can push athletes' mental health to the side." 

What stereotypes do athletes face when it comes to mental health? 

"In many cases, student athletes face stereotypes of being weak, unmotivated, or unathletic if faced with mental health issues. These stereotypes are created within the culture of sports through the team or coach relationship. Each sport has various levels of stereotypes based on the sport's competitiveness."

Why is it so important for athletes to be open about their mental health struggles? 

"Athletes should always seek help in any case for health reasons, whether it is mental health or an injury. Many athletes are told to believe that sports are "good for their overall health." It is important to be open about your overall health, especially mental health in sports to set an example. If one athlete speaks out, others will follow and reflect on their own personal struggles they may be facing.`` 

What drawbacks could athletes face if they do not receive help? 

"Athletes can be ostracized by their team, or coaching staff if they are not performing at their peak. By not receiving help, athletes can have their performance affected during games and practice. Just like a physical injury, if mental health concerns are not addressed, this can affect an athlete's performance and team morale." 

What are ways we can better support athletes in regard to their mental health?

"It is important to have open conversation between counselors, coaches, and their teams about the dangers of not addressing mental health concerns. Coaches can play a part in creating practice plans and "team building" opportunities to reset mindsets or give athletes the much-needed break they deserve. By providing athletes with workshops and seminars, this can greatly change the culture of mental health in sports." 

As a coach, how do you prioritize your athletes' mental health? Why is this topic important to you? 

"This topic is very important to me, due to my lifelong journey in competing in sports at various levels and positions. As a coach, I always present myself as an ally for athletes to come and talk about what is going on and how they are feeling. I do create relationships with all players to make sure that these tough conversations need to happen, and they need to advocate for their wellbeing. At many points in my life, I was never given the opportunity to discuss issues I have faced mentally, and I will always do my best for my players to know they have someone to talk to and find ways to seek help."

Ms. Creel, a Physical Education Teacher, Head Girls Basketball Coach, and Assistant Girls Softball Coach:

Why do you believe there is a stigma surrounding mental health for athletes? 

“Athletes across all levels have become more open about the difficulties they are facing and the demons they are battling daily. It is finally okay to (publicly) not be okay. In the past, I think that was the issue -- appearance and perception in the eye of the public."

What stereotypes do athletes face when it comes to mental health? 

"As a current head coach, former collegiate athlete and three sport high school athlete, I get it. "Athlete" is a label with numerous stereotypes attached. Athletes aren't supposed to talk about their feelings, they aren't supposed to cry, they aren't supposed to go to therapy, they aren't supposed to have negative thoughts, they aren't supposed to commit suicide. Athletes are supposed to be strong, tough and happy. At least that's what we thought. However, the good news is that those stereotypes are on their way out! We are finally at a place in society where young people can see and hear professional athletes speaking about anxiety, depression, going to therapy, asking for help and even stepping away from their sport for a mental health leave of absence.”  

Why is it so important for athletes to be open about their mental health struggles? 

"Young people can now relate to professional athletes in a way like never before. Chasing perfection doesn't always equal happiness. Winning doesn't always equal happiness. Furthermore, Liz Cambage, a 6'8 player in the WNBA, published an article that went viral on missing games due to mental health. The league posted, "DNP" which stands for "did not play" and Cambage felt it was necessary for people to know WHY. She talks about mental health being an injury like any other -- but it's mental rather than physical, so we cannot see it. This specific storyline brought a lot of attention to my world as a basketball player and coach. Additionally, I think it is most important that athletes truly understand they are humans first and that it is okay to not be okay. It is hard for young people to be open about it. Perhaps they don't want their parents to know. They may not want their teammates to know. They may not want to get sent to their assigned guidance counselor. They may not want special treatment or to be labeled. As a head coach, especially at the high school level, I feel it is my job to teach human first, school second, and athletics third."  

As a coach, how do you prioritize athletes' mental health? Why is this topic important to you? 

 "Overall, I love the role I am blessed to have in giving students and athletes alike, a place where it is normal to talk about their health (mental, physical & social). It is so important that we acknowledge all that health involves and how mental health can affect all of us differently." 

Ms. Metzger, an Environmental Science and Biology Teacher, and a JV Girls Basketball and JV Girls Soccer Coach:

Why do you believe there is a stigma surrounding mental health for athletes? 

"Sports are 90% mental; leaving only 10% to the physical aspect of the game. With a difference in percent this drastic, it should be a no-brainer that mental health should be a priority. However, unfortunately, that 10% gets the most attention."

What stereotypes do athletes face when it comes to mental health? 

"In sports, you have the pressure of constantly being "on." The moment an athlete messes up a play or gets out-ran, it is considered a "weak" moment. Having this continuous switch flicked upwards gives you the mentality that you must be perfect at all times, or else you will be exposed to that word weak again.rowing up a 3-sport-athlete, battling years and years of this pressure, has brought this mindset into the real world. This is not only the case for me, but many other retired athletes struggling with this transition. This has trained my mind to think that any setback is immediate failure, instead of simply being human."

As a coach, how do you prioritize athletes' mental health? Why is this topic important to you? 

"With that being said, it is my #1 priority as a coach to put mental health and positive mindset FIRST, before any play on the court or corner kick set on the field. If our athletes feel good about themselves, that 10% of performance surpasses all expectations. Character development takes precedence over any record, any day. We take pride in our Seneca Girls Soccer program and Seneca Girls Basketball Program in encouraging the hard conversations, putting in the work to understand when it's time to slow down, and creating a safe space for all of our athletes to be their best self. I am extremely proud to be a mental health advocate in the sports world, and even more so proud of the young women in all programs who walk hand in hand with vulnerability." 

Thank you to Ms. O'Neil, Mrs. McHugh, Ms. Creel, and Ms. Metzger for sharing your insights and passion about this topic with me. You are truly leaders in breaking the stigma athletes face. We appreciate all that you do for Seneca! 

Below are stories of some of the beautiful souls we have lost due to mental health and suicide. May they all rest in peace, may they never be forgotten, and may their stories live on.

Madison Holleran

Madison was raised in Northern New Jersey with her two other siblings. Soccer became a passion for her from a very young age and it helped her become more outgoing and break out of her shell. Her family all played tennis, so of course Madison did as well. She graduated from Northern Highlands Regional High School in 2013. She shined academically and became one of New Jersey’s Top Female Athletes during her high school career. Her fellow classmates and teammates have said that she was popular due to the fact that she was so kind and outgoing. She led the Northern Highlands Soccer Team to be undefeated in their 2012 and 2013 seasons. In addition, she excelled in tennis and running. Ultimately, she pursued track in college and committed to the Ivy-League, University of Pennsylvania. The stress of college became too overwhelming for Madison. She began to see a therapist for help. However, sadly on January 17, 2014, she took her life at UPenn. She was only 19 years old. She will always be remembered for her outgoing and kind personality.

Tyler Hilinski

Tyler Hilinski was raised with his two brothers and immediately fell in love with sports. From the minute he could hold a ball in his hand, he did. He loved shooting basketballs, sleeping with his baseball glove, and playing football. Tyler could not get away from his older brother Kelly, they were completely inseparable. He attended Upland High School where he was the starting Quarterback. Tyler was known as “Superman.” He never quit and he took charge. In his senior year of highs school, Fox Sports recognized him as a top quarterback in California along with now NFL players Sam Darnold and Josh Rosen. Her earned many awards in his high school career, a two-time All CIF selection at quarterback, All Baseline league offensive MVP for the county, all state Quarterback as selected by Cal Hi Sports among them. He continued his athletic and academic career at Washington State University as their quarterback. Just a few months after starting college, Tyler lost his battle to mental health on January 16, 2018. He never showed any signs of depression, he was struggling silently. He will always be remembered as the happiest person, a positive spirit, and being dedicated. 

Augustus ‘Gus’ Lee

Augustus Lee was a passionate football player. He played defensive back and kick returner for the Paul VI Catholic High School Spiders in Virginia. He was recognized as a Virginia Independent Schools Athletic Association all-state wide receiver during his last year of high school. In 2017, Gus graduated high school. He got offers from Cornell and Delaware but he ultimately decided to play football for the University of Richmond. He sat out his freshman year, but plated 11 our of 17 games in his sophomore year and was named MVP of Richmond’s Spring Game. In December 2018, Gus went missing and was later found deceased. He had lost his battle to mental health. He was only 20. Augustus will always be remembered for being terrific, motivated, and a good friend.

Morgan Rodgers

Morgan Rodgers was so loved by her family, friends, and teammates. She was one of the most hard-working individuals, giving 100% to everything she did. From a young age, she was gifted with the talent of being an artist. Others around her, saw her as a loyal friend, accepting of everyone, empathetic, and driven. Her passion for the game of lacrosse shined on the field and Division 1 Schools immediately started recruiting her. In the fall of 2014, her dream came true and she committed to play Division 1 lacrosse at Duke University in North Carolina. In her final year of high school, Morgan began to struggle wth severe anxiety, however, through professional help and support she was able to manage her anxiety better at the time. Any athelte’s worst nightmare is suffer a injury, especially an extensive one. In January 2017, her worst nightmare became true as she injured her knee. As deterined as she was, she spent the 12 months after that trying to recover and get back on the field. Unfortunately, this injury took a huge toll on her mental health as she felt she lost control of her life. Deep inside, she was struggling with her own demons but on the outside she looked like typical happy and strong Morgan. She became so isolated and her self-worth plummeted due to her injury which led to the return of her anxiety and depression. In July 2019, Morgan lost her battle to mental health. She was only 22 years old. Morgan will always be remembered for her driven, passionate, and loving personality. 

Katie Meyer

Katie Meyer was a star soccer player for the Stanford Cardinals. As goalkeeper, she led them to win the 2019 NCAA College Cup Championship Game. Her mother, Gina, told NBC’s “Today” Show that "she was excited and she had a lot on her plate, and she had a lot going on, but she was happy. She was in great spirits.” Her father, Steve, said "She was the usual jovial Katie.” Katie was for sure under a lot of pressure to be perfect. It is believed that Stanford had taken some disciplinary action angst her for defending a teammate. This is the only thing her parents could think of that ultimately triggered Katie to take her life on March 1 of this year. Again, they are not so sure and she was under a lot of pressure to be perfect. Katie was only 22 years old. She will always been remembered for her positive spirit, passion, and kindness. 

Sarah Shulze

Sarah Shulze was born in October of 2000 and was raised with her two other sisters, Abbey and Ella. Sarah was devoted to her sisters and family. Her family was everything to her. She was a “power for good.” She graduated from Oak Park High School in 2019 and served her community through the National Charity League. To continue, she absolutely loved traveling. Her favorite places she visited were Europe, Africa, and Alaska. In high school she excelled in track and cross country. She went on to continue her academic and athletic career in college as she was a track star for the University of Wisconsin. In college, Sarah gained even more passion for politics, social issues, and women’s rights. She was a member of the Student Athlete Council at UW, she interned at the state legislature, and volunteered as a poll worker during the last Presidential election. On April 13 of this year, Sarah lost her battle to mental health. She was only 21. Sarah will always be remembered as a “champion for women,” and a kind soul. 

Lauren Bernett

Lauren Bernett was a sophomore softball catcher for the James Madison Dukes. Her future was so bright. She became the starting catcher for JMU as a freshman. Her dream career was to become a veterinarian as she always loved helping others. In her spare time, she volunteered as a seamstress and dedicated time to helping young athletes. On April 25 of this year, she lost her battle with mental health. In addition, she was a dean’s list student who loved softball and giving her time to others. It again goes to show that there is no certain image someone has to fit to be struggling with their mental health. Lauren was only 20 years old. She will always be remembered for being so selfless and a giver.

If you are struggling or know anyone that is struggling, please reach out to any trusted family member or loved one, teacher, coach, counselor, any other trusted adult, or utilize one of the resources listed in the ‘Resources’ section of my ‘Table of Contents' page on the Bird’s Eye View Website. It is okay not to be okay, you are NEVER alone, and the world is better with you in it.

Foundations in Honor of Some of the Athletes Mentioned:

Sarah Shulze: https://www.sarahshulze.com/ 

Morgan Rodgers: https://morgansmessage.org/morgans-story 

Tyler Hillinski: https://www.hilinskishope.org/tylers-story 

Other Links:

Liz Cambridge: https://www.theplayerstribune.com/articles/liz-cambage-mental-health/amp 

Delran High School Girls Basketball Prioritizing Mental Health: https://amp.courierpostonline.com/amp/6548123001 

Care Solace: https://www.caresolace.org/ 

The Lenape Regional High School District Board of Education recently signed a resolution establishing the Lenape High School District as a stigma-free zone for Mental Health. The stigma surrounding mental health is the main reason why people do not seek help. According to the National Institute of Mental Health, 1-6 youth ages 6-17 experience a mental health disorder each year, but only half receive treatment. In addition, we are facing a severe mental health crisis, as suicide is the 2nd leading cause of death for those ages 14-18. When mental health is left untreated, it can lead to school dropout, substance and alcohol abuse, homelessness, unemployment, and in the worst cases, suicide. 

This is not the only change LRHSD has made to end the stigma surrounding mental health. Recently, LRHSD has partnered with Care Solace, whose goal is to “lift the heavy burden of mental health care coordination for school systems.” 

Care Solace is a program that works with school districts to link students, staff, and families to mental health care.

Another reason why people do not reach out for help regarding their mental health is that it is not an easy process. Finding a therapist who accepts your insurance, returns your phone calls, does not have a long waiting list, meets your needs, etc., is hard. Making a phone call, to begin with, can be challenging for people. Care Solace is a service that takes care of all those hard things in seeking mental health care.

Care Solace currently serves 3 million students, 150,000 school staff members, and 12 million parents and families. They have made 72,000 calls on behalf of school districts and have saved school districts 5,760,000 minutes.

Those who connect students, staff members, and families with mental health care are Care Companions™. They are highly trained in navigating barriers and accessing care. Their job includes reaching out to those who need mental health care, gathering information from them, searching for providers, and checking in on and getting updates from those they have referred to mental health care. 

They take on a very personalized approach. First, Care Solace provides care 24/7, 365 days a year, including holidays, breaks, nights, and weekends! Second, they quickly connect students, staff, and families to care; providing appointments within days. Third, they match a client to care based on their specific needs; these can include specific requirements for the LGBTQI+ community, sexual violence and trauma, and faith-based support. Furthermore, they can support over 200 languages and always have translators available. Finally, you are guaranteed to find care regardless of your insurance plan: private, Medicare, sliding scale, or even no coverage at all.

It is important to know and understand that Care Solace does not provide crisis care. If you or anyone you know is in danger or needs emergency mental health care please call 911 or go to your local emergency room.

Ms. Cuneo, our Student Assistance Coordinator, has had a lot of excitement and great feedback from others surrounding Care Solace. Upon those who have used Care Solace so far, Cuneo has heard all great experiences. “Using Care Solace so far, I have seen and heard from people that have used it that it has been a great partnership making it much easier to find local therapists that have availability in their schedules.” She continued, “I have gotten positive feedback from Seneca and from others within LRHSD.”

Cuneo went on to express how normalizing therapy is so important. She reiterated how you do not need to be struggling with a mental health condition either to go to therapy. “Having to talk about therapy and "normalizing" therapy is HUGE and so important to me. It is important because therapy should not have a stigma that something is wrong, or something needs to be fixed. I personally believe anyone can benefit from talking to someone with an unbiased opinion to learn more about yourself and grow as an individual.”

Lastly, she mentioned the great benefit that Care Solace will always be by your side helping you, even after you find the right match. In addition, they will be there for you if the therapist you try is not the right match. That is the true beauty of Care Solace. Cuneo relayed this benefit, “I also hope that having Care Solace will help those who do not click with their therapist will make it easier to find another therapist rather than giving up on therapy all together. It is natural to not "click" with everyone and therapy is a personal relationship, and I would love to see more people find another provider than to give up on therapy after they just took the initiative to start.”

Speaking as someone who has had firsthand experience with using Care Solace, I am in total agreement with how exceptional this service is! Ms. Cuneo had emailed me to meet with her to discuss this incredible program a day after I had just begun my journey in finding a new therapist myself. The timing could not have been more perfect. Since I am 17, all I needed to do was have my parents give Ms. Cuneo the okay to refer me to Care Solace. After that, a Care Companion™ from Care Solace reached out to my parents to get our basic information, and the process began! Within a week, I was given options of therapists to choose from that matched my needs. Then, we reached back out to Care Solace with our choice, and they made the appointment! No phone calls or stress occurred on our behalf. So far, I have had two appointments with my new therapist, and I love her. However, this will not be the case for everyone. It can take time to find your right match, but Care Solace makes that process easier as I explained above.

Therapy is so beneficial for so many people and it needs to be continued to be normalized and talked about. Mental health in general needs to be openly talked about more. This is why I started this Mental Health Awareness Series. It is okay to not be okay. It is okay to reach out for help. You are so strong and courageous for reaching out for help. It is not an easy thing to do. 

I am so happy LRHSD has taken initiative in ending the stigma surrounding mental health. This is a topic that is so incredibly important to me and that I will continue to advocate for. Thank you to the Board of Education, Administrators, Counselors, and other Staff for providing us with Care Solace, pushing to end the stigma surrounding mental health, and making LRHSD a healthier environment for students and staff.

If you are struggling or know anyone that is struggling, please reach out to any trusted family member or loved one, teacher, coach, counselor, any other trusted adult, or utilize one of the resources on my "resources" page which is found in the table of contents section above. It is okay not to be okay, you are NEVER alone, and the world is better with you in it.

Care Solace’s Main Page: https://www.caresolace.org/ 

Get Connected to Care Today: https://www.caresolace.com/site/lrhsd 

I am about to discuss something that is not discussed enough and is very misunderstood - self-harm. 

Self-injury or self-harm is a very taboo topic. Those who turn to self-harm tend to feel a great deal of shame for turning to it as a coping mechanism. It is not done for attention,, and it is not a suicide attempt. It is a way people cope with distressing thoughts or feelings. 

You are not a burden if you struggle with self-harm.

March 1st marks Self-Injury Awareness Day. It is recognized around the globe and has been for over twenty years. It focuses on increasing awareness and education surrounding this very misunderstood topic. That is also my goal for this article. 

While everybody can experience self-harm, some people are more prone to turn to it in their lifetimes. Those who struggle with mental illness, those who know someone who has struggled with suicide, the LGBTQ+ community, and those without the care of their parents are more likely to engage in self-injury. But, again, anybody can be affected, and if any of these risk factors apply to someone, it does not mean they will self-harm.

There are countless reasons why people self-harm. Some people do not find it difficult to talk to someone about any stresses, worries, or problems. However, for many others, it is very difficult or nerve-wracking to do. Therefore, some turn to self-injury to express and cope with how they are feeling. Reasons that can trigger self-harm include but are not limited to depression, anxiety, school pressures, low self-esteem, difficulties at home, bullying, transitions and changes, alcohol or drug use, and arguments or problems with friends. 

When most people think of self-harm, they imagine someone cutting themselves. There are numerous ways people self-harm. Some include cutting, burning, hitting or punching oneself, pulling out hair, piercing skin with sharp objects, carving words or symbols into skin, and picking at existing wounds. 

The shame those engaging in self-injury feel makes it less likely to get help. It is crucial we are aware of the symptoms that come with self-injury so that if we see someone who may be struggling, we can get them the professional help they need. Symptoms include scars, fresh cuts, burns, scratches, or bruises, rubbing an area excessively to create a burn, having sharp objects with them, wearing long sleeves or long pants, especially in hot weather, talking about feeling hopeless or worthless, behavioral and emotional instability, impulsiveness, or unpredictability, and persistent questions about oneself’s personal identity. Yes, some of these symptoms could be signs of abuse coming from someone else; however, no matter the case, it is vital that if we see something, we say something. 

Self-injury is very dangerous and it can leave long-lasting effects such as permanent scars, uncontrolled bleeding, infection, emotional effects that come with it, becoming ostracized from loved ones who do not understand, addiction to self-harm, avoidance of friends and loved ones, guilt or shame, and a diminished feeling of self like feeling helpless or worthless.

Similar to mental health in general, there are plenty of myths surrounding self-harm. I am going to break down a few of them for you.

“People who self-harm are attention-seeking.”

Those who turn to self-harm find it very difficult to ask for help because they feel shame and embarrassment.

“People who self-harm are suicidal.”

Those who do not understand self-harm can see it as a suicide attempt. 

“Only teenagers self-harm.”

Higher numbers of teenagers and young adults do self-harm more, however, there are still older adults that do.

“People who self-harm must enjoy it.,”

Those who self-harm do not feel any less physical pain. What they can feel inside is numbness, worthlessness, and distress which causes them to self-injure.

“Only girls self-harm”

Actually, it is not completely clear what gender engages in self-injury more. No matter what gender identity, self-harm should still be taken very seriously.

Talking to someone is most important in breaking the cycle of self-harm. Therapies like Cognitive-Behavioral Therapy can help build coping skills and problem solving strategies. Psychodynamic therapy is another great form of therapy that helps you identify and address the problems that are causing you to self-harm. I have also listed a very helpful resource I found below with 102 coping strategies for self-harm. 

If you are currently struggling with self-harm, I see you and I believe in you. I know it seems so impossible to get better and to stop. So many people love and care for you. The moment you open up about how you are feeling, you will feel a weight lifted from you. I know it is not an easy thing to do. I promise, you will not feel like this forever. However, I am not saying it will be easy, I am saying it will be worth it. 

If you are struggling or know anyone that is struggling, please reach out to any trusted family member or loved one, teacher, coach, counselor, any other trusted adult, or utilize one of the resources on my "resources" page which is found in the table of contents section above. It is okay not to be okay, you are NEVER alone, and the world is better with you in it.

Sources:

https://www.crisistextline.org/topics/self-harm/#symptoms-of-self-harm-3 

https://www.mentalhealth.org.uk/publications/truth-about-self-harm 

We genuinely do not know who is struggling.

As someone with anxiety, which I discussed in my previous article, depression is remarkably easy to hide and is left untreated for many. Depression is one of the darkest and most isolated places you can be. It is not just feeling sad. It is not “being lazy.” Certainly, it is not a weakness. Equally important, it is not as easy to fix as ‘thinking positive” or just exercising, for example.

When those who struggle with depression say they are “exhausted” or “tired,” in most cases, they mean that they feel like a burden, are tired of faking a smile and fighting the war in their minds, and are in pain.

Living with depression is no joke. There are so many ways to describe the exhaustion and pain it causes. Many would describe it as feeling like they are drowning or suffocating. Some would say it’s hard to breathe, let alone do any everyday activities. Others would say they are just surviving, not living. In the most severe cases, someone may believe the world would be better off without them.

Those who struggle do not choose to feel depressed and cannot snap out of it quickly. Therefore, it is a constant battle they are engaging in.

People tend to use the words depression and sadness interchangeably, but they are two completely different terms. All of us feel sadness and live through situations that bring us that. Whether it comes from the death of a loved one, a breakup, struggling in school, or a fight with someone, for example, sadness only lasts for a short period of time. However, constant and persistent feelings of sadness, hopelessness, or guilt are characteristics of depression.

Depression is a mood disorder that can severely interrupt and interfere with someone’s life and how they feel. It is clinically known as Major Depressive Disorder. It is diagnosed when someone feels either persistent sadness or loss of interest in activities they usually enjoy on most days for at least two weeks. In addition, they have to be struggling with at least five of the following symptoms: feeling worthless or guilty, weight loss or gain, trouble sleeping or constantly feeling tired, difficulty concentrating, feeling restless or agitated, or thoughts of death and suicide.

As with numerous other mental health conditions, depression comes with a host of other physical symptoms and can range from mild to severe. Other physical symptoms include frequent headaches, stomach or backaches, and insomnia.

Mild Depression consists of feeling a few symptoms listed above noticeably for days or weeks but not strong enough to interfere with someone’s daily life. Furthermore, it is much easier to treat through lifestyle changes like physical activity, meditation, and diet.

Someone struggling with moderate depression can feel more symptoms than someone with mild depression and at a higher severity. However, unlike mild depression, professional help is needed alongside lifestyle changes, and some symptoms may interfere with their lives. 

Severe Clinical Depression brings a variety of serious symptoms, generally for six months or longer. It interferes with someone’s everyday life constantly. Those with severe depression are more likely to struggle with self-harm and suicidal thoughts. Moreover, professional help from a therapist or psychiatrist is crucial. 

You may hear someone refer to the depression they are going through as a depressive episode. A depressive episode is a period of depression that persists for two weeks or longer. A person going through an episode will experience symptoms of depression such as a depressed more, loss of interest in most activities, exhaustion, appetite changes, feelings of worthlessness, and recurrent thoughts of death. The duration of a depressive episode varies. It can last for a month or many months. A major depressive episode (MDE) is diagnosed when someone experiences at least five of the following symptoms every day for a least two weeks: depressed mood most of the day, loss of interest in most activities, significant and unexplained weight loss or gain, sleep disturbances, restlessness, lack of energy, feeling worthless or excessive guilt, difficulty concentrating, and thoughts of death or suicide.

There are other types of depression and depressive disorders I have not mentioned yet, such as Psychotic Depression, Persistent Depressive Disorder (PDD), Seasonal Affective Disorder (SAD), Peripartum (Postpartum) Depression, Premenstrual Dysphoric Disorder (PMDD), and Atypical Depression. Bipolar Disorder is another mood disorder; however, it will be a separate article topic because of the stereotypes and amount of information it comes with itself. 

Psychotic Depression, also known as Major Depressive Disorder with psychotic features, is a disorder where someone meets the criteria to be diagnosed with MDD and experiences psychosis. Symptoms of psychosis include hallucinations, paranoia, and delusions. The International Classification of Diseases classifies Psychotic Depression as the most severe form of Major Depressive Disorder. 

Persistent Depressive Disorder is a chronic type of depression that is present for most days in at least a two-year period. It can be classified as mild, moderate, or severe. In some cases, people will have brief periods where they do not feel depressed, but this only lasts for around two months. Additionally, symptoms usually are less severe than those of Major Depressive Disorder but are pervasive and enduring. Symptoms include persistent sadness or guilt, anger and irritability, hopelessness, fatigue, appetite changes, difficulty concentrating, low self-esteem, and loss of interest in activities. Psychotherapy (talk therapy) and medication can help treat PDD. 

Seasonal Affective Disorder (SAD) is characterized by feelings of depression, sleepiness, and weight gain during only the winter months. In the springtime, symptoms are no longer present. It is believed to be caused by a disturbance in the body’s circadian rhythm. The circadian rhythm is known as our ‘body’s clock.” It is a natural cycle of physical, mental, and behavioral changes that go through a 24- hour cycle. It prepares our body for changes in the environment, such as our time to eat and sleep. Light enters through our eyes which regulates our rhythm, and any seasonal variations in the night and day pattern can cause a disruption that can cause SAD. It is more prevalent in areas farther from the equator. In addition, it often goes undiagnosed and can be treated with light therapy. 

Hormonal shifts during pregnancy can drastically affect a pregnant person’s mood. Depression during pregnancy or after childbirth is classified as depression with peripartum onset, which we know as Postpartum Depression (PPD). PPD is severe, not just the “baby blues.” Usually, childbirth does bring mood changes, anxiety, irritability, and other symptoms that last around two weeks. Postpartum symptoms are much more severe and continuing. Symptoms of Postpartum Depression include extreme mood swings, feeling helpless and hopeless, trouble bonding with your baby, anxiety and panic attacks, feeling worthless or inadequate, appetite changes, social withdrawal, thoughts of hurting yourself or your baby, and thoughts of suicide. Counseling, medication, and hormone therapy are a few effective treatments for PPD. 

Premenstrual Dysphoric Disorder (PMDD) is a severe form of Premenstrual Syndrome (PMS). Many would question why this would be considered a depressive disorder? It most certainly is an endocrine disorder. On the other hand, it is a depressive disorder because those who have a menstrual cycle feel depressed before their period. Hormone changes cause what we know as PMS, which are milder to moderate period symptoms. PMDD symptoms are much more persistent, enduring, and severe. Symptoms include feelings of sadness or hopelessness, extreme fatigue, irritability, mood swings, difficulty concentrating, food cravings or binging, and intense feelings of stress or anxiety.

Atypical Depression, also known as a depressive disorder with atypical features, is a disorder where you feel the symptoms of depression such as excessive sleeping and feeling worthless. However, you experience moments of perking up during positive events. The word “atypical” in the name has nothing to do with its commonality, it is more common than we believe. Symptoms include excessive eating or weight gain, fatigue, weakness, feeling “weighed down,” intense sensitivity to rejection, and strongly reactive moods. 

There are plenty of therapy options available to treat depression. Some include Cognitive Behavioral Therapy, Interpersonal Therapy, Psychotherapy, Psychodynamic Therapy, and Problem-Solving Therapy, to name a few. I will be doing a full article in the future, going into all these wonderful types of therapies.  

Medication is another excellent option in treating depression. Remember, medication is not a cure for mental illness, it is supposed to help improve your mental well-being and relieve symptoms. Please talk to your primary care physician or a psychiatrist to see if medication is proper for you. Selective Serotonin Reuptake Inhibitors (SSRIs) are the most prescribed medication for depression. Serotonin and Norepinephrine Reuptake Inhibitors (SNRIs) work similarly to SSRIs; they just also block the body’s reuptake of a neurotransmitter called norepinephrine too. Norepinephrine and Dopamine Reuptake Inhibitors are another option. They block both the reuptake of norepinephrine and dopamine. Tricyclic Antidepressants (TCAs) were one of the first antidepressants developed. Unfortunately, they are not the best option due to the newer options being available. Similarly, Monoamine Oxidase Inhibitors (MAOIs) are another older antidepressant and usually are not recommended first.

Alongside therapy and medication, there are so many coping skills available to us. As I mentioned in my last article, I will be dedicating an entire article to coping skills in the future. Some beneficial coping skills in relieving depression include exercise, journaling, meditation, grounding techniques, affirmations, taking a shower or bath, watching TV or a movie, cuddling with a pet, reading, going on walks, playing an instrument, dancing, talking to someone you trust, and making a gratitude list. 

If you did not read my last article, I struggle with two anxiety disorders. With that, I personally also fight depression every day. Depression is much harder for me to talk about. However, I will talk about it in hopes it could help one of you feel less alone and help break the stigma. The darkness that it brings is scary, and it is something I’ve tried to avoid. If I am being honest, I am actually in a depressive episode right now. Depressive episodes can come on due to a specific situation or unexpectedly. The past month has been extremely hard for me, but I have not given up. In the past, I’ve definitely come close too. Surely, I can say that I am so happy I never did. Having both anxiety and depression is like a civil war in my mind. One side is always trying to win and overtake the other. When I am really struggling, I feel the need to get everything done at once due to anxiety, but I physically and mentally cannot because of depression. 

I’ve struggled with depression for a few years now and have been through many depressive episodes. I am living proof that it does get better and that you can do hard things. I’ve been at rock bottom before and I am still here. I’ve wanted to give up, but I did not, and I still have not. Always remember, the only way is through. Someone special in my life told me that (you know who you are), and it has stuck with me ever since. 

To anyone who is fighting a battle no one knows about:

I am so proud of you. You have kept battling through all the darkness. That is truly remarkable. I am happy you are still here. The world needs you. I promise you that I see you and will not stop fighting for you. I encourage you to reach out for help and support because I know once I got support my life was saved and changed.

If you are struggling or know anyone that is struggling, please reach out to any trusted family member or loved one, teacher, coach, counselor, any other trusted adult, or utilize one of the resources on my "resources" page which is found in the table of contents section above. It is okay not to be okay, you are NEVER alone, and the world is better with you in it.

Sources:

https://jedfoundation.org/resource/understanding-depression-and-depressive-disorders/ 

https://greatergood.berkeley.edu/article/item/how_online_stereotypes_about_depression_can_make_it_worse 

https://my.clevelandclinic.org/health/diseases/9290-depression 

https://www.verywellmind.com/common-types-of-depression-1067313 

https://ada.com/conditions/depressive-episode/ 

https://www.verywellmind.com/treatments-for-depression-1065502 

Welcome to my new series discussing mental health awareness! I will be shining light on various mental health conditions, discussing coping skills and resources, other various mental health topics, and educating all of you on these conditions! My goal for this series is to shed light on a topic that is often stigmatized and not talked about enough. Mental health is just as important as physical health. This week we will be broadly focusing on anxiety and anxiety disorders!

We all feel anxiety. 

Anxiety is a natural response to stress and it can actually benefit us. For example, if we are in danger, our anxiety can alert us to whatever danger is present so we can act on it. Nonetheless, if it becomes persistent or interferes with someone’s daily life, that is when an anxiety disorder can occur.

Whenever there is a perception of threat, our acute stress response is triggered. It is most commonly known as our fight or flight response. However, there are actually two other responses that are frequently forgotten about too - freeze and fawn. First, the fight response is facing a threat head-on. Second, the flight response is avoiding and fleeing the danger. Third, the freeze response is the inability to act on a threat or move. Finally, the fawn response is pleasing to avoid any danger or conflict.

Now that you understand the four different responses, what actually goes on in our body during our fight or flight response? Well, there is a part of your brain called the amygdala. The amygdala is responsible for processing fear and other emotions. It begins by sending signals to our hypothalamus which then invigorates our autonomic nervous system. Our autonomic nervous system is made up of two other systems: the sympathetic and parasympathetic nervous systems. The sympathetic nervous system controls our fight or flight response and the parasympathetic nervous system controls our freeze response. Whichever system is more dominant when the perceived danger occurs, drives the response that will transpire. Moreover, when our ANS is stimulated, adrenaline and cortisol, our stress hormones, are released. This can cause several symptoms including but not limited to: heart palpitations, shallow or heavy breathing, muscle pain and tension, stomach pain, headaches, dilated pupils, chills, chest pain, and low energy levels.

As I mentioned before, anxiety is very usual and when normal it is related to a specific situation and will eventually go away. For example, having anxiety about a test or job interview is very normal. On the other hand, anxiety disorders consist of very persistent, severe, uncontrollable anxiety, and avoidance. They negatively affect someone’s quality of life.

Anxiety is not “just worrying or being nervous.” This is a common and very degrading myth. Having an anxiety disorder comes with a long list of symptoms. Some of the many include panic attacks, a pounding heart, heart palpitations, chest pain or tightness, headaches, muscle tension and pain, avoidance, sweating, chills, dizziness, nausea, shortness of breath, feeling dread or doom, difficulty concentrating, insomnia, irritability, fatigue, and brain fog. 

One symptom I mentioned above is panic attacks. Panic attacks and anxiety attacks are two terms that are normally used interchangeably, yet they are two completely different things. Panic attacks are sudden and extreme with intense fear and symptoms. Typically, they peak within 10 minutes. Anxiety attacks gradually increase and last for longer periods of time. 

Anxiety disorders are the most common mental health disorder. Around 30% of adults at some point in their life will be affected by an anxiety disorder. There are quite a few different anxiety disorders including Generalized Anxiety Disorder, Social Anxiety Disorder, Panic Disorder, Agoraphobia, Separation Anxiety Disorder, and Specific Phobias. Obsessive-Compulsive Disorder and Post Traumatic Stress Disorder are considered anxiety disorders but because they have a lot of information to them, they will be separate topics.

People with Generalized Anxiety Disorder show excessive anxiety for most days over a period of at least 6 months. It can be about numerous everyday activities such as school, work, family, health, chores, etc. This fear can cause issues with their work and personal relationships, social interactions, and interference with daily activities. Symptoms of GAD include feeling on edge, fatigue, muscle tension, difficulty concentrating, trouble sleeping, and irritability to name a few.

Panic Disorder consists of frequent, unexpected panic attacks. Panic Attacks can occur from a specific fear as well. Those who suffer from this disorder often fear their next panic attack. One big symptom is avoidance of anything that causes them to fear or have panic attacks. Absolutely anything will be done to avoid having another attack. Symptoms are very severe and include but are not limited to rapid heart rate, pounding heart, heart palpitations, shortness of breath, chest pain, dizziness, feeling faint, numbness, chills, sweating, fear of dying or losing control, shaking, stomach pain, and nausea. Furthermore, because of how severe the symptoms are, people believe they may be dying or having a heart attack.

Agoraphobia is the fear of being in places or situations where escape is not an option, or there are no resources available in case of a panic attack. It causes a big problem in someone’s ability to function. To have agoraphobia, someone experiences fear in at least two of the following situations: being outside of their home or their safe space alone, using public transportation, being in open spaces, being in closed spaces, and standing in a crowd or line. When untreated, someone may be housebound. 

Social Anxiety Disorder is the persistent fear of being humiliated, embarrassed, or rejected in social or performance situations. Similar to panic disorder, people with the disorder will try to avoid social situations and interactions as much as possible. Some specific examples include the intense fear of public speaking, creating new relationships or meeting new people, expressing opinions, talking over the phone, social events, and dating. 

Separation Anxiety Disorder is the excessive fear of losing or being separated from those to whom you are attached to. It causes major problems in someone’s functioning. Symptoms include frequent nightmares about separation, persistent worry about losing those they are attached to, reluctance to go anywhere or to sleep without them, and other distressing physical symptoms. 

Specific Phobias consist of non stop fear of a specific object or situation that is normally not harmful. Similar to panic and social anxiety disorder, extreme lengths will be taken to avoid any distressing situation. The most common examples include heights, blood, public speaking, flying, spiders, snakes, and receiving injections.

Each person and anxiety disorder has its own very unique circumstances. It is very important that you do not self-diagnose and see a healthcare provider to rule out any other causes if you are struggling with anxiety or any mental health issue. There are many treatment options available. Psychologists and therapists are available to provide different therapy options. Psychotherapy and Cognitive Behavioral Therapy (CBT) are two specific types of helpful therapies. Medication is another option in treating anxiety. Most importantly, It does not cure anxiety but it helps relieve it and its symptoms. There are different options of medication available including SSRIs, SNRIs, and Beta-Blockers. Please speak with your healthcare provider or a psychiatrist to discuss medication options and if it is right for you.

Besides therapy and medication, there are so many other coping skills available. There will be plenty of other future articles where I go more in-depth about treatment options and specific coping skills. Here are some examples of coping skills: journaling, breathing exercises, listening to music or a podcast, taking a walk, yoga, reading, exercise, meditation, drawing, puzzles, positive self-talk, grounding objects, bike rides, writing, taking a bath, and cuddling pets. In the resources below, I have linked websites that detail even more coping skills!

Anxiety can be so consuming, uncontrollable, and make you feel so hopeless. It can feel like hundreds of bricks are weighing you down. Your mind is your own worst enemy with anxiety, and I want you to know that you are not alone. There are so many people out there that care about you, including me. 

One of the reasons why I am so passionate about mental health awareness is because I live with two anxiety disorders myself. I was diagnosed with Generalized Anxiety Disorder and Panic Disorder over a year and a half ago. I’ve always struggled with anxiety, especially socially as a child, and throughout the past year and a half, I have experienced a whole new severity of it. The best way I can sum up anxiety is it feels like you are living in the prison of your own mind. At the beginning of my diagnosis, I was having multiple panic attacks a day, and I could not leave my house. I know what it feels like to not be able to breathe or do normal everyday activities. I was in fear of EVERYTHING. Going to school or out in public, walking outside, eating, seeing friends, and so on became incredibly difficult. To continue, I felt so isolated and hopeless that I was going to get better. Slowly, but surely, through therapy and medication, I have gotten better. Focusing on the small and big victories has been so helpful. A small victory for me was getting out of bed in the morning for example. An example of a big victory was, last year I had panic attacks in school daily, and this year it’s been less frequent. In my journey right now, I am still finding what medication works best for me and working on not letting anxiety control my life. Some days can be very hard for me, but some are better than others. 

Something that is so incredibly helpful and special when you have anxiety is a support system. I would not be here today without any of them. 

I have to thank everyone who has been there for me and has helped me for the year and a half. To my family, thank you for all that you do for me, for being by my side 24/7, and always being there for me even when it’s hard for you to understand. To my friends, thank you for always reminding me I am not alone, for supporting me, and for being amazing. To my counselors, Mrs. Bulger especially, thank you for always listening to me, being so kind, and changing my life. To Ms. Metzger, I have never met a more amazing human. Thank you for fighting for me, always being there for me, reminding me of my worth, and saving my life this year. To all my other wonderful teachers past and present, thank you for always being so kind and understanding, it has meant the world. I am forever grateful to all of you. 

If you are struggling or know anyone that is struggling please reach out to any trusted family member or loved one, teacher, counselor, any other trusted adult, or utilize one of the resources on my "resources" page which is found in the table of contents section above. It is okay to not be okay, you are NEVER alone, and the world is better with you in it.

Sources:

https://www.psychiatry.org/patients-families/anxiety-disorders/what-are-anxiety-disorders

https://www.healthline.com/health/mental-health/fight-flight-freeze

https://www.nimh.nih.gov/health/topics/anxiety-disorders 

https://www.cdc.gov/mentalhealth/tools-resources/individuals/index.htm 

https://welllifetherapyllc.com/mental-health-links