11/30/2021 0 Comments Men's Mental HealthSECOND POST OF THE WEEK!!!
This post is focused on Mental Health Awareness for Men. Make sure that if you think a male friend, relative, or just someone you know is going through any mental health issues that you address them. Let them know that it is okay to talk about the problems they are experiencing. Let them know that you are there to help and care for them. Let them know they are loved and important to you. Here is a website to help you take care of yours or someone you care about mental health. https://www.mentalhealth.org.uk/publications/how-to-mental-health #mentalmessage #menshealth #mensmentalhealthawareness #mentalhealth 11/29/2021 0 Comments Hilinski's HopeSitting on my couch watching TV. That’s what I was doing when I learned that WSU QB Tyler Hilinski had tragically taken his own life. I was shocked, I did not know much about Hilinski as Luke Falk was WSU’s starting QB at the time, but the news still surprised me. Why would anyone so young with so much potential take their own life?
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Mental |
Physical |
Feelings of unreality (derealization) |
Heart palpitations, pounding heart, or accelerated heart rate |
Feeling detached from oneself (depersonalization) |
Excessive Sweating |
Fear of losing control or going crazy |
Trembling or shaking |
Fear of dying |
Sensations of shortness of breath, difficulty breathing |
- |
Feeling of choking |
- |
Chest pain |
- |
Nausea or abdominal distress |
- |
Feeling dizzy, unsteady, lightheaded, or faint |
- |
Numbness or tingling sensations (paresthesia) |
- |
Chills |
- |
Hot flashes |
Panic attacks occur out of the blue without any immediate trigger. And the symptoms may peak within 10 minutes and then subside, however some attacks may also last longer than others or perhaps occur in succession. It can be difficult to determine when one attack ends, and another begins.
Anxiety
In contrast, anxiety intensifies over time and is correlated with excessive worry about some potential danger – whether real or perceived. For anxiety, when the anticipation of something builds up and the amount of stress reaches a level where it becomes overwhelming, it may feel like an attack. The symptoms of anxiety include:
Anxiety
In contrast, anxiety intensifies over time and is correlated with excessive worry about some potential danger – whether real or perceived. For anxiety, when the anticipation of something builds up and the amount of stress reaches a level where it becomes overwhelming, it may feel like an attack. The symptoms of anxiety include:
Mental |
Physical |
Difficulty concentrating |
Fatigue |
Irritability |
Muscle tension |
Restlessness |
Disturbed sleep |
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Increased startle response |
- |
Increased heart rate |
- |
Dizziness |
While some of these symptoms of anxiety are similar to panic attacks, these are less intense and maybe persistent and very long-lasting—days, weeks, or even months.
What do you do?
Acknowledge what is happening. Having an anxiety or panic attack is frightening, but acknowledging the situation and remembering the symptoms will help you reduce anxiety and fear.
Remember to breathe slowly and deeply. During times like these, breathing can be difficult since shortness of breath is a symptom of an attack. Focusing your attention on your breathing can help steady yourself.
Treatment
If you’re dealing with panic, anxiety, or both, there are effective treatments available! The most common treatment options are therapy, prescription medications, and self-help strategies. Through therapy, you can learn and better understand your symptoms, develop ways to manage them, work through past experiences, and gain a clearer perspective that will allow you to have a better outlook on life. With medications, it can help reduce symptoms. And self-help techniques, like breathing exercises, meditation, and more, can be beneficial in allowing you to recover and manage your symptoms at your own pace.
If you’re struggling or know someone who is experiencing these symptoms, visit our help page for more information.
Sources
What do you do?
Acknowledge what is happening. Having an anxiety or panic attack is frightening, but acknowledging the situation and remembering the symptoms will help you reduce anxiety and fear.
Remember to breathe slowly and deeply. During times like these, breathing can be difficult since shortness of breath is a symptom of an attack. Focusing your attention on your breathing can help steady yourself.
Treatment
If you’re dealing with panic, anxiety, or both, there are effective treatments available! The most common treatment options are therapy, prescription medications, and self-help strategies. Through therapy, you can learn and better understand your symptoms, develop ways to manage them, work through past experiences, and gain a clearer perspective that will allow you to have a better outlook on life. With medications, it can help reduce symptoms. And self-help techniques, like breathing exercises, meditation, and more, can be beneficial in allowing you to recover and manage your symptoms at your own pace.
If you’re struggling or know someone who is experiencing these symptoms, visit our help page for more information.
Sources
- Sheryl Ankrom, M. S. (2020, November 17). What is the difference between panic and anxiety attacks? Verywell Mind. Retrieved October 25, 2021, from https://www.verywellmind.com/anxiety-attacks-versus-panic-attacks-2584396.
- MediLexicon International. (n.d.). Panic attack vs. anxiety attack: What is the difference? Medical News Today. Retrieved October 25, 2021, from https://www.medicalnewstoday.com/articles/321798#home-remedies.
11/7/21-11/13/21
Supplements and medications can be a crucial aid for your mental health. This post will give a brief summary of common options.
Supplements
Supplements are a great option for those who may be wary of starting a medication whether it's because of the stigma or potential side effects they could face. However, it is important to note that supplements are not a proven treatment, but are known for more minor changes like decreasing certain symptoms and improving mood.
Magnesium
Magnesium deficiency is common among people with depression (Healthline). Increase your magnesium intake with a supplement or by incorporating more of the following foods into your diet (Cleveland Clinic).
People with depression tend to have lower levels of Vitamin D than the general population. Vitamin D is known to reduce inflammation, regulate mood, and protect against neurocognitive dysfunction (Healthline). Vitamin D can be increased with a supplement, sunlight, or the following foods (WebMD):
Other supplements to consider are: Rhodiola, Zinc, B Vitamins, Omega 3, and Creatine.
Medications
There is no shame in taking medications to treat mental illness, however, there is a stigma in society. It’s important to do what is best and healthiest for YOU! Your doctor will walk you through the side effects and what to expect when you first start. It’s also important to know that it might take time to find the right medication and the right dosage! Treating mental illness is a journey that takes time.
SSRIs
Selective Serotonin Reuptake Inhibitors (AKA SSRIs) are common medications used to treat depression, anxiety, and other mood and behavior disorders. Serotonin is a neurotransmitter that affects mood, emotions, and sleep. Neurotransmitters are chemicals that carry signals between cells in the brain. After the signal has been delivered the cell wants to reabsorb the serotonin. SSRIs work by blocking that reabsorption allowing serotonin to be more available (NHS). Common SSRIs include (WebMD):
Other types of medications include SNRIs, NDRIs, Benzodiazepines.
It’s important to talk to your doctor sooner rather than later about if medications are right for you and what kind.
About the Author
Caroline Binder is currently a Strategic Communications major at Washington State University. She currently works with a group on an initiative called the Mental Message. In her spare time she likes to read, spend time with friends and family, and explore design.
Sources
Cleveland Clinic -https://my.clevelandclinic.org/health/articles/15650-magnesium-rich-food
Healthline - https://www.healthline.com/nutrition/herbs-supplements-for-depression#safety
NHS-https://www.nhs.uk/mental-health/talking-therapies-medicine-treatments/medicines-and-psychiatry/ssri-antidepressants/overview/
WebMD(1) - https://www.webmd.com/food-recipes/guide/calcium-vitamin-d-foods
WebMD(2) - https://www.webmd.com/mental-health/medications-treat-disorders
Photo - https://unsplash.com/photos/nss2eRzQwgw
Supplements
Supplements are a great option for those who may be wary of starting a medication whether it's because of the stigma or potential side effects they could face. However, it is important to note that supplements are not a proven treatment, but are known for more minor changes like decreasing certain symptoms and improving mood.
Magnesium
Magnesium deficiency is common among people with depression (Healthline). Increase your magnesium intake with a supplement or by incorporating more of the following foods into your diet (Cleveland Clinic).
- Salmon
- Almonds
- Peanuts
- Black Beans
- Avocado
- Spinach
People with depression tend to have lower levels of Vitamin D than the general population. Vitamin D is known to reduce inflammation, regulate mood, and protect against neurocognitive dysfunction (Healthline). Vitamin D can be increased with a supplement, sunlight, or the following foods (WebMD):
- Salmon
- Tuna
- Egg Yolks
- Cheese
- Orange
Other supplements to consider are: Rhodiola, Zinc, B Vitamins, Omega 3, and Creatine.
Medications
There is no shame in taking medications to treat mental illness, however, there is a stigma in society. It’s important to do what is best and healthiest for YOU! Your doctor will walk you through the side effects and what to expect when you first start. It’s also important to know that it might take time to find the right medication and the right dosage! Treating mental illness is a journey that takes time.
SSRIs
Selective Serotonin Reuptake Inhibitors (AKA SSRIs) are common medications used to treat depression, anxiety, and other mood and behavior disorders. Serotonin is a neurotransmitter that affects mood, emotions, and sleep. Neurotransmitters are chemicals that carry signals between cells in the brain. After the signal has been delivered the cell wants to reabsorb the serotonin. SSRIs work by blocking that reabsorption allowing serotonin to be more available (NHS). Common SSRIs include (WebMD):
- Zoloft
- Prozac
- Lexapro
- Luvox
Other types of medications include SNRIs, NDRIs, Benzodiazepines.
It’s important to talk to your doctor sooner rather than later about if medications are right for you and what kind.
About the Author
Caroline Binder is currently a Strategic Communications major at Washington State University. She currently works with a group on an initiative called the Mental Message. In her spare time she likes to read, spend time with friends and family, and explore design.
Sources
Cleveland Clinic -https://my.clevelandclinic.org/health/articles/15650-magnesium-rich-food
Healthline - https://www.healthline.com/nutrition/herbs-supplements-for-depression#safety
NHS-https://www.nhs.uk/mental-health/talking-therapies-medicine-treatments/medicines-and-psychiatry/ssri-antidepressants/overview/
WebMD(1) - https://www.webmd.com/food-recipes/guide/calcium-vitamin-d-foods
WebMD(2) - https://www.webmd.com/mental-health/medications-treat-disorders
Photo - https://unsplash.com/photos/nss2eRzQwgw
11/1/2021 0 Comments
You are not alone
Williams Lake’s Trey Felker (left) looks up at Carey Price (right) during a visit to the team’s practice facility in Montreal earlier this spring. Felker was afforded the trip after being selected as one of three winners of the Breakfast Club of Canada and the Air Canada Foundation’s Shooting for the Stars program. (Marï Photographe)
Mental health is an issue that many people struggle with, that includes Pro athletes. By showing examples of idols struggling with mental health, it helps to show others that they are not alone.
You are not alone.
Many people around the world are afraid to admit a problem with their mental health because many think that others will not understand their struggles. However, some of the people that we look up to the most also struggle with their mental health. Pro Athletes are looked up to by millions if not billions of people around the world. They are shown under the brightest lights on the biggest of stages. What’s often not shown, however, is how that affects them mentally.
Carey Price is a goalie for the Montreal Canadians who of the most prominent franchises in the entire sport. Last year Price led the Canadians to the Stanley Cup Finals, which they lost on July 7, 2021. Fast forward three months to October 7, and the daily headlines are about Price entering the NHL player assistance program for his mental health.
NHL player assistance was created by the league in 1996 to assist players and their families with mental health, substance abuse, and other problems. In a normal year, players would typically have another month to rest and recover for the upcoming season, but due to COVID, the NHL opted to go with a shorter offseason instead of pushing back the new season to get back on track which likely led to Price’s decision.
Price is not the only athlete to step away from their sport for a bit due to mental health. Former Colts QB Andrew Luck retired after just eight seasons in the NFL due to “the mental and physical toll the injuries had on him” (SB Nation). Simone Bilas withdrew from multiple Olympic events, the biggest stage of her career due to her mental health. Naomi Osaka, the 19-year-old tennis phenom, withdrew from the French Open due to her mental health.
Luck, Biles, and Osaka were all in the prime of their career physically, but mentally all needed to take a step back just so they could take a breath and gather their thoughts about their careers. And if you feel mentally overwhelmed or depressed, then you too should take a step back, talk to your family, your friends, anyone who will help you through it. If you feel you have no one to talk to, then call the national helpline at 1-800-662-HELP (4357).
Always remember that there is someone somewhere who cares about you. Your mental health is one of the most important things to take care of while also being the easiest to decline without you noticing. Visit thementalmessage.weebly.com to learn more about how you can keep a healthy and happy mind.
Justin Treat is a college junior currently enrolled at Washington State University. After graduation Treat has hopes to become a sports journalist for one of the four major American sports.
Mental health is an issue that many people struggle with, that includes Pro athletes. By showing examples of idols struggling with mental health, it helps to show others that they are not alone.
You are not alone.
Many people around the world are afraid to admit a problem with their mental health because many think that others will not understand their struggles. However, some of the people that we look up to the most also struggle with their mental health. Pro Athletes are looked up to by millions if not billions of people around the world. They are shown under the brightest lights on the biggest of stages. What’s often not shown, however, is how that affects them mentally.
Carey Price is a goalie for the Montreal Canadians who of the most prominent franchises in the entire sport. Last year Price led the Canadians to the Stanley Cup Finals, which they lost on July 7, 2021. Fast forward three months to October 7, and the daily headlines are about Price entering the NHL player assistance program for his mental health.
NHL player assistance was created by the league in 1996 to assist players and their families with mental health, substance abuse, and other problems. In a normal year, players would typically have another month to rest and recover for the upcoming season, but due to COVID, the NHL opted to go with a shorter offseason instead of pushing back the new season to get back on track which likely led to Price’s decision.
Price is not the only athlete to step away from their sport for a bit due to mental health. Former Colts QB Andrew Luck retired after just eight seasons in the NFL due to “the mental and physical toll the injuries had on him” (SB Nation). Simone Bilas withdrew from multiple Olympic events, the biggest stage of her career due to her mental health. Naomi Osaka, the 19-year-old tennis phenom, withdrew from the French Open due to her mental health.
Luck, Biles, and Osaka were all in the prime of their career physically, but mentally all needed to take a step back just so they could take a breath and gather their thoughts about their careers. And if you feel mentally overwhelmed or depressed, then you too should take a step back, talk to your family, your friends, anyone who will help you through it. If you feel you have no one to talk to, then call the national helpline at 1-800-662-HELP (4357).
Always remember that there is someone somewhere who cares about you. Your mental health is one of the most important things to take care of while also being the easiest to decline without you noticing. Visit thementalmessage.weebly.com to learn more about how you can keep a healthy and happy mind.
Justin Treat is a college junior currently enrolled at Washington State University. After graduation Treat has hopes to become a sports journalist for one of the four major American sports.
10/25/2021 0 Comments
Views on Depression
It is important when dealing with issues such as depression to know that you are not the only one! There are people that are all around you that are dealing with the same problems and are willing to help you beat them!
Depression is something that effects any and everyone. It does not matter what background you come from or how successful you are currently doing. It is important that if you think someone you know is experiencing signs of depression which can be-
We must do our part as a part of this world and help one another when they are struggling. Let them know that you are there for them no matter what and that you will help them every step of the way! Just like us... We care and will help you through the process of beating this.
Never Give Up! Stay Strong You GOT THIS!
Depression is something that effects any and everyone. It does not matter what background you come from or how successful you are currently doing. It is important that if you think someone you know is experiencing signs of depression which can be-
- Feelings of sadness, tearfulness, emptiness or hopelessness
- Angry outbursts, irritability or frustration, even over small matters
- Loss of interest or pleasure in most or all normal activities, such as sex, hobbies or sports
- Sleep disturbances, including insomnia or sleeping too much
- Tiredness and lack of energy, so even small tasks take extra effort
- Reduced appetite and weight loss or increased cravings for food and weight gain
- Anxiety, agitation or restlessness
- Slowed thinking, speaking or body movements
- Feelings of worthlessness or guilt, fixating on past failures or self-blame
- Trouble thinking, concentrating, making decisions and remembering things
- Frequent or recurrent thoughts of death, suicidal thoughts, suicide attempts or suicide
- Unexplained physical problems, such as back pain or headaches
We must do our part as a part of this world and help one another when they are struggling. Let them know that you are there for them no matter what and that you will help them every step of the way! Just like us... We care and will help you through the process of beating this.
Never Give Up! Stay Strong You GOT THIS!
10/11/2021 0 Comments
A Message on Exams
10/10/21-10/16/21
Practice Mindfulness
Practicing mindfulness is a beneficial method to reduce stress and improve mental health, and it also can help you gain more control over your thoughts and help you concentrate. According to the National Institute for the Clinical Application of Behavioral Medicine that did research on the benefits of meditation can improve concentration and boost mental performance.
Just take 10 minutes for yourself.
Practicing mindfulness is a beneficial method to reduce stress and improve mental health, and it also can help you gain more control over your thoughts and help you concentrate. According to the National Institute for the Clinical Application of Behavioral Medicine that did research on the benefits of meditation can improve concentration and boost mental performance.
Just take 10 minutes for yourself.
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Make a Study Plan
I know it can get overwhelming with trying to balance time to study, do homework, have a life outside of school! But don’t worry! Take a deep breath, get out a pen and paper and make a plan. It will help you grasp control of your situation, and being proactive will reduce stress. Make a plan, study, and commit. You can do it.
Take Quality Breaks.
You can only focus for so long and absorb so much information. When you make your study plan, include breaks! It will increase motivation and help prevent burnout. Please reward yourself for your studying efforts, you deserve it.
Catch some Z’s
You need sleep to help rejuvenate your body. Without it, you will stress yourself out. Aim for eight hours of sleep, but take a 30 min power nap if you still feel tired.
Eat a Supportive Diet
When exams are around the corner, you also need to focus on eating a healthy diet. Your mind and body need plenty of nutrients to function optimally. Eat fruits and veggies, drink juice with vitamins, minerals, antioxidants. Try eating whole grains, eggs, fish, yogurt, or increase your Vitamin B intake. Focus on eating healthy proteins and fats that support your brain. Also, watch your caffeine intake. Too much of it can cause anxiety, dizziness, headaches, and jitters. It interferes with sleep and your ability to concentrate.
If you’re feeling extremely stressed, anxious, or even major panic during exam week, go to our get help page for resources.
10/5/2021 0 Comments
A Message on Anxiety.
10/3/21 - 10/9/21
"Anxiety is a feeling of fear, dread, and uneasiness". Everyone experiences anxiety here and there, but only some live with an anxiety disorder.
Some Symptoms of Anxiety include:
Some anxiety disorders include: Generalized Anxiety Disorder (GAD), Panic Disorder, Phobias.
Treatments for anxiety include medication and/or therapy.
Why do people have anxiety? For some, it develops from childhood trauma. For others it may stem from genetics, other health conditions, or temperamental traits.
Tips from our team for dealing with anxiety in the moment:
We recommend the following website for more tips on dealing anxiety in the moment. Click the image to visit.
Some Symptoms of Anxiety include:
- Difficulty controlling feelings of worry.
- Being irritable.
- Difficulty concentrating.
- Sleeping Problems.
- Sweating.
- Shaking.
- Shortness of breath.
- Avoidance.
Some anxiety disorders include: Generalized Anxiety Disorder (GAD), Panic Disorder, Phobias.
Treatments for anxiety include medication and/or therapy.
Why do people have anxiety? For some, it develops from childhood trauma. For others it may stem from genetics, other health conditions, or temperamental traits.
Tips from our team for dealing with anxiety in the moment:
- Take a step back. Leave the area.
- Inhale for 5 seconds. Exhale slowly. Repeat
- Hold an ice cube until it melts.
- Scribble on a piece of paper. Focus on the shapes you're making.
- Stretch.
- Journal often.
- Exercise regularly.
- Eat a well-balanced diet.
- Talk to people.
We recommend the following website for more tips on dealing anxiety in the moment. Click the image to visit.
If your symptoms of anxiety quickly become serious, visit our "Find Help" page to find the resource(s) you need!