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Mental Health

UNDERSTANDING MENTAL HEALTH

What is mental health?

Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act as we cope with life. It also helps determine how we handle stress, relate to others, and make choices. Mental health is important at every stage of life, from childhood and adolescence through adulthood and aging.

Source: NIH

Why take care of your mental health?

Mental health affects how you feel day to day. When you're feeling calm, happy, and confident, you get more joy out of life. On the other hand, if you're feeling sad, angry, or anxious, regular day-to-day life can be a struggle
Mental health affects your relationships. Your relationships with family, friends, and classmates are all impacted by how you feel. If you're unhappy, upset, or feeling down, building and maintaining relationships is much more difficult.
Mental health affects your success. Whether it's success in school, sports, your career, or achieving any goal you've set, you're more likely to succeed when you're in a good place mentally.

Source: Woodburn Press

SELF EVALUATE

Think about your answer to the following questions about your mental health.

Do you often feel sad for longer than a day or two?
Do you have trouble sleeping?
Do you often feel frustrated, angry, or nervous?
Do you get a lot of headaches and/or stomachaches?
Do you have a hard time relaxing?
Do you eat too much or too little?
Do you often feel dread or panic?

Answering "Yes" to any of the above questions can be an indicator that you need to pay more attention to your mental health.

Source: Woodburn Press

Improving Your Mental Health

Maintaining your mental health is just as important as maintaining your physical health.

Get regular exercise. Just 30 minutes of walking every day can help boost your mood and improve your health. Small amounts of exercise add up, so don’t be discouraged if you can’t do 30 minutes at one time.
Eat healthy, regular meals, and stay hydrated. A balanced diet and plenty of water can improve your energy and focus throughout the day. Also, limit caffeinated beverages such as soft drinks or coffee.
Make sleep a priority. Stick to a schedule, and make sure you’re getting enough sleep. Blue light from devices and screens can make it harder to fall asleep, so reduce blue light exposure from your phone or computer before bedtime.
Try a relaxing activity. Explore relaxation or wellness programs or apps, which may incorporate meditation, muscle relaxation, or breathing exercises. Schedule regular times for these and other healthy activities you enjoy such as journaling.
Set goals and priorities. Decide what must get done now and what can wait. Learn to say “no” to new tasks if you start to feel like you’re taking on too much. Try to be mindful of what you have accomplished at the end of the day, not what you have been unable to do.
Practice gratitude. Remind yourself daily of the things you are grateful for. Be specific. Write them down at night, or replay them in your mind.
Focus on positivity. Identify and challenge your negative and unhelpful thoughts.
Stay connected. Reach out to your friends or family members who can provide emotional support and practical help.
Spend time in nature. Spending time in nature can help improve your mood and reduce feelings of stress and anger.
Cut back on social media. Spending time consuming information about other people's lives can cause you to compare yourself and lead to feelings of low self-worth, which can increase feelings of anxiety and depression.
Seek help. The SPHS counselors and mental health team are a great resource to use if you think you might need help. They can connect you to a variety of professional help resources or you can explore the "professional help" section below.

Self-care looks different for everyone, and it is important to find what you need and enjoy. It may take trial and error to discover what works best for you. In addition, although self-care is not a cure for mental illnesses, understanding what causes or triggers your mild symptoms and what coping techniques work for you can help manage your mental health.

Source: Healthline, Woodburn Press, and other

If your mental health is keeping you from performing at your best and enjoying life, talk to a counselor or someone who can help you. Taking care of your mental health and reaching out when you need help is not a sign of weakness, it's a sign of strength.

SUICIDE PREVENTION & HELP

What is suicide?

Suicide is death caused by injuring oneself with the intent to die. A suicide attempt is when someone harms themselves with any intent to end their life, but they do not die as a result of their actions.

Source: CDC

Warning Signs of Suicide

Warning signs that someone may be at immediate risk for attempting suicide include:

Talking about wanting to die or wanting to kill themselves
Talking about feeling empty or hopeless or having no reason to live
Talking about feeling trapped or feeling that there are no solutions
Feeling unbearable emotional or physical pain
Talking about being a burden to others
Withdrawing from family and friends
Giving away important possessions
Saying goodbye to friends and family
Putting affairs in order, such as making a will
Taking great risks that could lead to death, such as driving extremely fast
Talking or thinking about death often

Source: NIH

What can put someone at risk of suicide?

People of all genders, ages, and ethnicities can be at risk for suicide.

The main risk factors for suicide are:

A history of suicide attempts
Depression, other mental disorders, or substance use disorder
Chronic pain
Family history of a mental disorder or substance use
Family history of suicide
Exposure to family violence, including physical or sexual abuse
The presence of guns or other firearms in the home
Having recently been released from prison or jail
Exposure, either directly or indirectly, to others’ suicidal behavior, such as that of family members, peers, or celebrities

Source: NIH

What should I do if I am struggling or someone I know is having thoughts of suicide?

If you notice warning signs of suicide—especially a change in behavior or new, concerning behavior—get help as soon as possible.

Family and friends are often the first to recognize the warning signs of suicide, and they can take the first step toward helping a loved one find mental health treatment.

If someone tells you that they are going to kill themselves, do not leave them alone. Do not promise that you will keep their suicidal thoughts a secret—tell a trusted friend, family member, or other trusted adult.

Call 911 if there is an immediate life-threatening situation.

You also can contact:

988 Suicide & Crisis Lifeline
988lifeline.org
Call or text 988; Llame al 988 (para ayuda en español)
The Lifeline provides 24-hour, confidential support to anyone in suicidal crisis or emotional distress. Call or text 988 to connect with a trained crisis counselor. Support is also available in English via chat at

Learn more about suicide HERE

Source: NIH

PROFESSIONAL HELP

What is professional help?

Mental health professionals work in various capacities to diagnose, treat and offer medical and physical care to individuals suffering from mental illnesses and disorders. These illnesses may be mild or severe enough to require hospitalization.

Source: WAITT

Click HERE to learn about common misconceptions and myths surrounding therapy

When to Seek Professional Help

Seek professional help if you are experiencing severe or distressing symptoms that have lasted 2 weeks or more, such as:

Difficulty sleeping
Appetite changes that result in unwanted weight changes
Struggling to get out of bed in the morning because of mood
Difficulty concentrating
Loss of interest in things you usually find enjoyable
Inability to perform usual daily functions and responsibilities

Don’t wait until your symptoms are overwhelming. Talk about your concerns with your primary care provider or school counselor, who can refer you to a mental health professional if needed.

Source: NIH

To learn how to get support for mental health, drug, and alcohol issues, visit FindSupport.gov.

Crisis Lines

National Suicide Prevention Lifeline: 988
- - The 988 Lifeline is a national network of local crisis centers that provides free and confidential emotional support to people in suicidal crisis or emotional distress 24 hours a day, 7 days a week in the United States

The Trevor Project: 866-488-7386
- - The Trevor Project provides 24/7 crisis support services to LGBTQ young people. Text, chat, or call anytime to reach a trained counselor. If you are thinking about harming yourself — get immediate support. Connect to a crisis counselor from anywhere in the U.S. It is 100% confidential, and 100% free.

Crisis Text Line: Text “Home” to 741-741

Crisis Text Line is here for any crisis. A Crisis Counselor receives the text and responds from a secure online platform. Here to help you move from a hot moment to a cool moment.

SAMHSA’s National Helpline: Call 1-800-662-4357

A free, confidential, 24/7, treatment referral and information service for individuals and families facing mental and/or substance use disorders. Available in English and Spanish.

National Alliance on Mental Illness (NAMI): (800) 950-6264
- NAMI is the nation’s largest grassroots mental health organization dedicated to building better lives for the millions of Americans affected by mental illness.

Go to Campus Resources page to find access to the support our school offers!

EATING DISORDER

What is an eating disorder?

Eating disorders are complex mental health disorders that are characterized by severe and constant disturbance in eating behaviors with associated distressing thoughts and emotions. They can be very serious, affecting physical, psychological and social function.

Source: American Psychiatric Association

Source: Getty Image

Signs of Eating Disorders

Physical Signs (may include)

Stomach cramps and other gastrointestinal symptoms
Difficulty concentrating
Atypical lab test results
Dizziness
Fainting
Feeling cold all the time
Sleep irregularities
Menstrual irregularities
Calluses across the tops of the fingers joints
Dry skin
Dry, thin nails
Thinning hair
Muscle weakness
Poor would healing
Poor immune system function

Source: Healthline

Mental/Behavioral Signs (may include)

Dramatic weight loss
Concern about eating in public
Preoccupation with weight, food, calories, fat grams, or dieting
Complaints of constipation, cold intolerance, abdominal pain, lethargy, or excess energy
Excuses to avoid mealtime
Intense fear of weight gain or "being fat"
Dressing in layers to hide weight loss or stay warm
Severely limiting and restricting the amount and types of food
Refusing to eat certain types of foods
Denying feeling hungry
Expressing a need to "burn calories"
Repeatedly weighing oneself
Patterns of binge eating and purging
Developing rituals around food
Excessively exercising
Cooking meals for others without eating

Source: Healthline

Causes of Eating Disorders

Eating disorders can affect people of all ages, racial/ethnic backgrounds, body weights, and genders.

Researchers are finding that eating disorders are caused by a complex interaction of genetic, biological, behavioral, psychological, and social factors.

Source: NIH

Myths vs. Facts

Learn more about Eating Disorder Myths vs. Facts HERE

Common Types of Eating Disorders

Anorexia nervosa

A condition where people avoid food, severely restrict food, or eat very small quantities of only certain foods. They also may weigh themselves repeatedly. Even when dangerously underweight, they may see themselves as overweight
- - In the restrictive subtype of anorexia nervosa, people severely limit the amount and type of food they consume
  - In the binge-purge subtype of anorexia nervosa, people also greatly restrict the amount and type of food they consume. In addition, they may have binge-eating and purging episodes—eating large amounts of food in a short time followed by vomiting or using laxatives or diuretics to get rid of what was consumed

Anorexia nervosa can be fatal
Symptoms include:
- - Extremely restricted eating
  - Extreme thinness (emaciation)
  - A relentless pursuit of thinness and unwillingness to maintain a normal or healthy weight
  - Intense fear of gaining weight
  - Distorted body image, a self-esteem that is heavily influenced by perceptions of body weight and shape, or a denial of the seriousness of low body weight

Bulimia nervosa

A condition where people have recurrent and frequent episodes of eating unusually large amounts of food and feeling a lack of control over these episodes, followed by behavior that compensates for the overeating such as forced vomiting, excessive use of laxatives or diuretics, fasting, excessive exercise, or a combination of these behaviors
Symptoms include:
- - Chronically inflamed and sore throat
  - Swollen salivary glands in the neck and jaw area
  - Worn tooth enamel and increasingly sensitive and decaying teeth as a result of exposure to stomach acid
  - Acid reflux disorder and other gastrointestinal problems
  - Intestinal distress and irritation from laxative abuse
  - Severe dehydration from purging of fluids
  - Electrolyte imbalance (too low or too high levels of sodium, calcium, potassium, and other minerals) which can lead to stroke or heart attack

Binge eating disorder

A condition where people lose control over their eating and have reoccurring episodes of eating unusually large amounts of food. Unlike bulimia nervosa, periods of binge-eating are not followed by purging, excessive exercise, or fasting.
Symptoms include:
- - Eating unusually large amounts of food in a specific amount of time, such as a 2-hour period
  - Eating even when you're full or not hungry
  - Eating fast during binge episodes
  - Eating until you're uncomfortably full
  - Eating alone or in secret to avoid embarrassment
  - Feeling distressed, ashamed, or guilty about your eating
  - Frequently dieting, possibly without weight loss

Avoidant/restrictive food intake disorder (ARFID)

A condition where people limit the amount or type of food eaten. Unlike anorexia nervosa, people with ARFID do not have a distorted body image or extreme fear of gaining weight. It is earlier onset than other eating disorders and can inhibit growth and develop properly
Symptoms include:
- - Dramatic restriction of types or amount of food eaten
  - Lack of appetite or interest in food
  - Dramatic weight loss
  - Upset stomach, abdominal pain, or other gastrointestinal issues with no other known cause
  - Limited range of preferred foods that becomes even more limited (“picky eating” that gets progressively worse)

Source: NIH

Supporting Loved Ones

Worried a loved one might have an eating disorder? Learn about how you can support them HERE

Eating Disorder Treatment

If you think you or someone you know may have an eating disorder, it is highly recommended you seek professional help from a doctor. It is important to seek treatment early for eating disorders. People with eating disorders are at higher risk for suicide and medical complications. People with eating disorders can often have other mental disorders (such as depression or anxiety) or problems with substance use. Complete recovery is possible.

Treatment plans are tailored to individual needs and may include one or more of the following:

Individual, group, and/or family psychotherapy
Medical care and monitoring
Nutritional counseling
Medications

Source: NIH

Eating Disorder Support and Resources

Learn more:

National Institute of Health (NIH)
National Eating Disorders Association (NEDA)

Getting help:

If you are in a crisis and need help immediately, call 988 (Crisis Lifeline) or 911

ADDICTION SUPPORT

Substance Abuse and Mental Health Services Administration National Helpline:

Call 1-800-662-4357

A free, confidential, 24/7, treatment referral and information service for individuals and families facing mental and/or substance use disorders. Available in English and Spanish.

What is addiction?

Addiction is a chronic (lifelong) condition that involves compulsive seeking and taking of a substance or performing of an activity despite negative or harmful consequences.

Addiction can significantly impact your health, relationships and overall quality of life. It’s crucial to seek help as soon as you develop signs of addiction.

Source: Cleveland Clinic

Types of Addiction

There are two main groups of addiction:

Substance addictions (substance use disorders).
1. Examples: alcohol (the most common addiction), tobacco/nicotine, marijuana, other drugs.
Non-substance addictions (behavioral addictions).
1. Examples: gambling, eating, exercising, shopping, sex, video gaming, etc.

Source: Cleveland Clinic

What are the signs of addiction?

Symptoms of addiction vary from person to person and based on the substance or activity. In general, signs include:

Inability to stop: People may use a substance or engage in harmful addictive behavior even if they want to stop. They may have tried multiple times to reduce the substance use or behavior but can’t. They may also lie to their loved ones about it or try to hide it.
Increased tolerance: Over time, they may need more of the substance or activity to feel the same euphoric effects as they did before.
Intense focus on the substance or activity: People with addictions become pathologically preoccupied with the substance or activity. They may feel that the addiction has taken over their lives, as they spend more and more time craving, obtaining and thinking of the subject of the addiction.
Lack of control: They may feel like they’ve lost complete control over their substance use or activity and often feel helpless. They may often feel guilty, depressed and/or overwhelmed by their addiction and how much it’s impacted their lives.
Personal problems and health issues: Addiction impacts all aspects of their lives, including their physical health, mental health, personal relationships and career. They may have issues fulfilling responsibilities at work, school or home due to substance use or the activity. Again, despite knowing the detrimental effects their addictions are having on them, they can’t stop.
Withdrawal: People with addiction may experience emotional and physical withdrawal symptoms when they stop using. Physical symptoms include shaking, sweating or vomiting. They may also become anxious or irritable.

Source: Cleveland Clinic

What should I do if I want to quit?

If you've made the decision to get help, call SAMHSA's National Helpline (Call 1-800-662-4357) or go see our school's Train Your Brain Specialist, which will help define your next steps. The following tips can help make the road to recovery less bumpy:

Tell your friends about your decision to stop using drugs. True friends will respect your decision. This might mean that you need to find a new group of friends who will be 100% supportive. Unless everyone decides to kick their drug habit at once, you probably won't be able to hang out with the friends you did drugs with.
Ask your friends or family to be ready to support you when you need them. You might need to call someone in the middle of the night just to talk. If you're going through a tough time, don't try to handle things on your own — accept the help your family and friends offer.
Accept invitations only to events that you know won't involve drugs or alcohol. Going to the movies is probably safe, but you may want to skip a Friday night party until you're feeling more secure. Plan activities that don't involve drugs. Go to the movies, try bowling, or take an art class with a friend.
Have a plan about what you'll do if you find yourself in a situation with drugs or alcohol. The temptation will be there sometimes. If you know how you're going to handle it, you'll be OK. Establish a plan with your parents, siblings, or other supportive friends and adults so that if you call or text using a code, they'll know you need a ride out of there.
Remind yourself that having an addiction doesn't make a person bad or weak. If you fall back into old patterns (backslide) a bit, talk to an adult as soon as possible. It's nothing to be ashamed about, but it's important to get help soon so that all the hard work you put into your recovery is not lost.

Source: kidshealth.org

How to Support Someone with an Addiction

It can be very challenging and stressful to learn that someone you love may have a behavioral addiction or substance use disorder. Here are some tips to help your loved one and yourself:

Speak up sooner rather than later: The earlier a person with addiction receives treatment, the better. Address your concerns and help them find treatment as soon as possible. Suggest calling a helpline, talking to a healthcare provider or mental health professional, entering a treatment program or going to a 12-step program. Offer your help and support without being judgmental.
Practice empathy: Even when you don’t agree with your loved one, listen thoughtfully to them. The more your loved one feels heard, the more they’ll see you as someone they can trust.
Be patient: Don’t expect a single conversation or action to fix your loved one’s addiction. Substance abuse disorders and behavioral addictions are complex chronic conditions, and there’s no quick fix to overcoming them.
Take care of yourself: The friends and family members of people with addiction often experience stress, depression, grief and isolation. It’s important to take care of your mental health and seek help if you’re experiencing these symptoms. Consider joining a support group or organization in your community.

Source: Cleveland Clinic

How to Prevent Addiction

There are steps you can take to reduce your risk of developing an addiction, including:

Avoiding or limiting substances that have addiction potential: Try to avoid or limit your use of non-medical substances, and always follow your provider’s orders for prescription medication use. If you feel like you’re developing a dependence on prescription medication, contact your provider immediately.
Knowing your family history: If you have a family history of substance use disorders or behavioral addictions, you may be more vulnerable. Talk to your healthcare provider about ways to lower your risk.
Healthily managing stress: The risk of substance use increases greatly during times of stress and change. It’s important to turn to healthy coping mechanisms during these times, such as exercising, meditating or learning a new hobby. Consider seeing a mental health professional if you’re having issues managing your stress.

Source: Cleveland Clinic

HOW TO QUIT VAPING

Visit HOW TO QUIT VAPING for resources and steps

According to the Annual National Youth Tobacco Survey, 12.6% (1.97 million) of high school students reported current use of any tobacco product in 2023, E-cigarettes being the most popular 10 years in a row.

Most vapes contain nicotine, which is very addictive. Over time, your brain and body get used to having nicotine, which means you may have nicotine withdrawal symptoms when you quit vaping.

Vaping can have many negative effects on your physical health, including lung, heart and brain damage and cancer, as well as negative effects to your mental health including depression, anxiety and more.

Sources: US Food & Drug Admin., Cleveland Clinic and Smokefree.gov

Are you addicted to vaping? POP QUIZ

If you answer YES to one or more of these questions you may be addicted to vaping:

Do you continue to vape even though you want to stop or think it’s hurting you in some way?
Do you feel anxious or irritable when you want to use your vape but can’t?
Do thoughts about vaping interrupt you when you’re focused on other activities?
Do you still vape after getting in trouble with your parents or at school for vaping?
Have you ever tried to stop vaping but couldn’t?
Do you feel like you have lost control over your vaping?

Source: Smokefree.gov

Visit smokefree.gov or text QUIT to 47848 (No matter whether you smoke, chew, dip, vape, hookah, or something else.) Tools and tips include:

Building your quit plan
Medications (patch, gum, lozenge, inhaler, nasal spray)
Managing withdrawal and cravings
Staying smoke free for good
Helping other quit
Smokefree text messaging
Smokefree app

SELF HARM RESOURCES

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