Mental Hygiene CHQ Blog

New Year Resolutions? No thank you.

The time has come when everyone around us is thinking of and implementing New Years’ Resolutions. The rush of planning a new goal and getting excited about the changes to come surely draws anyone in. So why do most people who make new year’s resolutions abandon the solutions by February and succumb to old habits? Can you relate?

According to a 2016 study, of the 41% of Americans who make New Year’s resolutions, by the end of the year, only 9% feel they are successful in keeping them. (Happy Habits, 2022)

Instead of setting unrealistic New Years’ resolutions, start with small daily changes. It’s great to set a goal but focusing on the smaller steps to achieve the result instead of the overall goal helps to manage and set realistic expectations. Take it day by day. It’s easy to get overwhelmed and lose motivation when results aren’t seen immediately.

According to an article by Centerstone it states, “Unfortunately, there is an unspoken rule that resolutions should be all-or-nothing extremities. Our competitive culture has instilled in us this idea of punishing ourselves if we fail at something, and ultimately, we can end up hurting ourselves more. This pressure to perform well and achieve these unreasonable goals might lead us to fail more than it does to help us succeed. The issue with these types of goals is that they can lead to some degree of self-sabotage before you realize it. The idea is that we shoot for the stars, but life does not always work that way. If you don’t ease your way into your goals, you might find yourself failing more. When we fail, it might impact our mental health negatively and perpetuate a cycle of slipping back into old habits.” (Centerstone, 2021)

Here are four ways to set realistic habits and maintain them throughout the year.

1. Pick the time that is right for YOU

There is nothing magical about the first of January that makes it easier to achieve goals than it would be at other times of the year. Life is unpredictable and can get in the way. Do what makes sense for you.

2. Get specific about your goals

Plan your goals to be measurable, achievable, realistic, and time-based. You are more likely to reach a goal if you set a timeline.

3. Change your environment

Motivation and willpower will fade with time. Set yourself up for success by changing your surroundings to encourage healthy behavior, such as setting up a workstation for the next day or setting out clothes for the morning.

4. Surround yourself with positive people

Round up your best cheerleading squad and keep them close. Invite your friends to participate in your goals as well!

The new year does not mean you have to completely change yourself and focus on what you have yet to do. Take the time to reflect on all that has brought you joy and clarity. Do something adventurous and prioritize your mental health and support system over punishing yourself. Happy New Year!

If you feel the need to reach out for help, here are some resources to guide you:

988 Suicide & Crisis Lifeline

Call or text 988

Chat at 988lifeline.org

Crisis Text Line

Text “HELLO” to 741741

www.nimh.nih.gov/suicideprevention

24/7 Chautauqua County Crisis Hotline at 1-800-724-0461

Don’t feel like talking? Text SUPPORT to the Crisis Text Line at 741-741

24/7 National Suicide Prevention Lifeline at 1-800-273-8255

Dunkirk Mental Hygiene Clinic (716) 363-3550

Jamestown Mental Hygiene Clinic (716) 661-8330

If you want to see a specific topic written about on our blog, please reach out to us via our Social Media Coordinator, Julie Paredes, at paredesj.ctr@chqgov.com or DM/Message us on our social media accounts! We would love to take into consideration what readers are interested in. All social media accounts are linked above, or you can follow us at https://www.facebook.com/MentalHygieneCHQ on Facebook & https://www.instagram.com/mentalhygienechq/ on Instagram! Guess what? We’re also on TikTok! You can find our page here -> https://www.tiktok.com/@chqmentalhygiene

Stress on the body

November 7th through the 11th is Stress Awareness Week! Everyone experiences stress throughout their life. Stress can manifest itself in our minds and physically on our bodies. Knowing your unique personal symptoms can assist you in taking the right course of action to destress and self-care.

Physical Signs & Symptoms of Stress

According to the Cleveland Clinic, stress has a variety of ways of showing itself through our bodies. The article states, “The body’s autonomic nervous system controls your heart rate, breathing, vision changes and more. Its built-in stress response, the “fight-or-flight response,” helps the body face stressful situations. When a person has long-term (chronic) stress, continued activation of the stress response causes wear and tear on the body. Physical, emotional, and behavioral symptoms develop” (Cleveland Clinic, 2021). Having physical symptoms of stress is how our bodies let us know something is wrong, but going through prolonged periods of stress will take a toll on you. Let’s talk about a few signs and symptoms and how to relieve them.

Physical Symptoms of Stress

-Change in appetite: overeating or undereating
-Chest pain
-Headaches
-Breathing difficulties
-Fatigue
-Jaw clenching
-Changes in sleep: increased sleep or lack of sleep
-Digestive problems
-High blood pressure
-Hair loss
-Decreased libido
-Body aches

While these symptoms can be overwhelming to see on paper, it is proactive to choose those that relate to your own experience. Knowing your body cues and having specific ways to manage them can give you better control of the situation.

Daily strategies for destressing techniques

-Daily physical activity
-Deep breathing
-Participating in hobbies
-Balanced diet
-Talking with your support system
-Having firm boundaries
-Set easily attainable goals
-Start a gratitude journal

*Consider reaching out to a medical professional if symptoms persist over two weeks

These strategies are simple ways to help you destress during those frustrating times in your life. Stress can be debilitating if not properly taken care of in healthy habits. Our bodies can only handle so much. Creating a game plan of recognizing the signs and taking action is a fantastic way to regulate your body.

What’s one way you practice healthy stress management?

Tell us in the comments below!

Look no further if you’re looking for a de-stressor during the upcoming holiday! Tapestry Resilience Initiative is releasing a week-long activity campaign on gratitude beginning November 18th through the 24th. Follow their social media pages to get involved!

Tapestry Resilience Initiative

Facebook: https://www.facebook.com/TapestryCHQ

Instagram: https://www.instagram.com/tapestrychq/

If you feel the need to reach out for help, here are some resources to guide you:

988 Suicide & Crisis Lifeline

Call or text 988

Chat at 988lifeline.org

Crisis Text Line

Text “HELLO” to 741741

www.nimh.nih.gov/suicideprevention

24/7 Chautauqua County Crisis Hotline at 1-800-724-0461

Don’t feel like talking? Text SUPPORT to the Crisis Text Line at 741-741

24/7 National Suicide Prevention Lifeline at 1-800-273-8255

Dunkirk Mental Hygiene Clinic (716) 363-3550

Jamestown Mental Hygiene Clinic (716) 661-8330

Is mental illness curable?

Getting a diagnosis of mental illness can be frightening and lead to uncertain thoughts and feelings. When someone is diagnosed with mental illness, learning more about it is the first step to managing your daily life. Having a diagnosis of mental illness is more common than you think.

According to NAMI, they state “millions of people are affected by mental illness each year. Across the country, many people like you work, perform, create, compete, laugh, love, and inspire daily.”

21% of U.S. adults experienced mental illness in 2020 (52.9 million people). This represents 1 in 5 adults.
5.6% of U.S. adults experienced severe mental illness in 2020 (14.2 million people). This represents 1 in 20 adults.
16.5% of U.S. youth aged 6-17 experienced a mental health disorder in 2016 (7.7 million people)
6.7% of U.S. adults experienced a co-occurring substance use disorder and mental illness in 2020 (17 million people). (NAMI, 2020).

So is mental illness curable?

The short answer is no. Unfortunately, there is no cure for mental illness. But medical advancements have come so far in terms of medication, specific types of therapy, inpatient and outpatient treatment, peer support groups, and programs. The list goes on. Being diagnosed with mental illness is not the end all be all. Mental illness is widespread, and the statistics above show that 1 in 5 adults will experience mental illness in 2020. If you live with mental illness, know you are not alone. There are a variety of ways to manage your condition.

How can I manage my mental illness?

Exercise: Moving your body releases feel-good hormones in the brain, such as endorphins and serotonin. Movement not only makes you feel good, but it also makes you stronger!
Healthy eating: When you eat right, you feel right. It’s no surprise that our diets have a lot to do with how we think and perform daily. Food is fuel, not only for your body but for your brain too!
Have a sound support system: Reaching out to your friends and family can make all the difference in managing your mental illness. Being able to take a deep breath and have a conversation with someone who supports you is a great feeling.
Reach out when you’re struggling: Dealing with mental illness is not easy some days. Having a professional to talk to and manage your stressors makes functioning during your day-to-day routine more manageable. It’s okay not to be okay.

In conclusion, with the right tools and healthy habits, you can manage your mental illness and lead a productive, happy, rewarding life. Knowing what works best for you is the key to making a difference in your diagnosis. Experiment with several healthy habits, see what makes you feel the best, and implement them into your daily routine. You’ve got this!

If you feel the need to reach out for help, here are some resources to guide you:

988 Suicide & Crisis Lifeline

Call or text 988

Chat at 988lifeline.org

Crisis Text Line

Text “HELLO” to 741741

www.nimh.nih.gov/suicideprevention

24/7 Chautauqua County Crisis Hotline at 1-800-724-0461

Don’t feel like talking? Text SUPPORT to the Crisis Text Line at 741-741

24/7 National Suicide Prevention Lifeline at 1-800-273-8255

Dunkirk Mental Hygiene Clinic (716) 363-3550

Jamestown Mental Hygiene Clinic (716) 661-8330

Warning Signs & Symptoms Of Suicide

September is Suicide Prevention Awareness Month. Suicide is the 12th leading cause of death in the United States, according to The American Foundation for Suicide Prevention (AFSP). In 2020 alone, 45,979 people died by suicide, totaling 1.20 million attempts. When discussing suicide, it can be easy to shy away from specific topics. Regarding awareness, it’s essential to have those tough conversations with friends and family when you sense something is wrong.

There are many signs and symptoms a person displays when they may be thinking of suicide. Being aware of what to look for and changes you may see when a person is suicidal can be lifesaving. According to the National Institute for Mental Health, here are a few signs to be aware of:

Talking about:

Wanting to die
Great guilt or shame
Being a burden to others

Feeling:

Empty, hopeless, trapped, or having no reason to live
Extremely sad, more anxious, agitated, or full of rage
Unbearable emotional or physical pain

Changing behavior, such as:

Making a plan or researching ways to die
Withdrawing from friends, saying goodbye, giving away essential items, or making a will
Taking dangerous risks such as driving extremely fast
Displaying extreme mood swings
Eating or sleeping more or less
Using drugs or alcohol more often

We can all prevent suicide with extra attention to those around us. Checking in regularly with your loved ones has the potential for a big difference. If these warning signs apply to you or someone you know, get help as soon as possible, mainly if the behavior is new or has increased recently.

If you feel the need to reach out for help, here are some resources to guide you:

988 Suicide & Crisis Lifeline

Call or text 988

Chat at 988lifeline.org

Crisis Text Line

Text “HELLO” to 741741

www.nimh.nih.gov/suicideprevention

24/7 Chautauqua County Crisis Hotline at 1-800-724-0461

Don’t feel like talking? Text SUPPORT to the Crisis Text Line at 741-741

24/7 National Suicide Prevention Lifeline at 1-800-273-8255

Dunkirk Mental Hygiene Clinic (716) 363-3550

Jamestown Mental Hygiene Clinic (716) 661-8330

Balancing Physical and Mental Wellness

August is National Wellness Month! Wellness is the act of practicing healthy habits daily to attain better physical and mental health outcomes so that instead of just surviving, you’re thriving. Your actions of wellness can look vastly different to others based on what you need personally to feel good.

Taking the initiative to include movement throughout your day dramatically affects your mental health. Finding the right balance for yourself can be challenging. Setting small goals for the week or even the day can help manage your expectations and keep you on track. Setting small, realistic, attainable goals, you are more likely to succeed! According to an article on Better Health Australia, it states “You are more likely to reach your ultimate goal if you break it down into small, short-term mini-goals. Short-term goals are specific, daily actions or behaviors that lead you to your ultimate goal” (Better Health AU, 2015).

So, what’s the process of setting short-term goals?

1. Ask yourself why you want to become more active.

Keep a journal and write down your reasons for maintaining physical wellness. Be specific. For example, “To play with the kids once a week” or “To feel more energized throughout the day.” Keep yourself motivated by reading through your reasons.

2. Set realistic expectations.

If you have not participated in physical activity for quite some time, your body needs time to adjust to your new movements. Be mindful of this. When writing down goals, be realistic and include timeframe or distance measurements. For example, “Walk one mile a day in under 15 minutes for one month” or “Meditating for 20 minutes each morning for two weeks”. The more specific you are, the greater your chance of achieving them.

3. Celebrate your wins.

Changing your lifestyle to a healthier one is not an overnight process. Permit yourself to acknowledge your hard work. Have weekly check-ins and cross off the goals you accomplished. Keep yourself motivated!

What does my physical health have to do with my mental health?

Short answer: A LOT! Your physical and mental health interconnect with one another. When your body feels good from movement, your mind follows. Feeling better can be explained by releasing brain chemicals called endorphins and dopamine when you exercise.

According to an article from Healthline, “Endorphins block pain and increase sensations of pleasure, and exercise certainly increases your endorphin levels. Dopamine plays an important role in how you feel pleasure. It’s also responsible for other processes in your body, such as regulating heart rate, sleep cycles, mood, attention, motivation, working memory, learning, and pain processing. The mental health benefits include improved self-esteem, decreased stress, improved mood, better assistance in managing mental health disorders, and better sleep” (Healthline, 2022).

In conclusion, introducing movement to your daily life can help to improve your overall mood. The act of wellness does not happen overnight. It’s a thoughtful process in which you can succeed with proper balance and management. When’s a better time to start than now? You’ve got this!

If you feel the need to reach out for help, here are some resources to guide you:

24/7 Chautauqua County Crisis Hotline at 1-800-724-0461

Don’t feel like talking? Text SUPPORT to the Crisis Text Line at 741-741

24/7 National Suicide Prevention Lifeline at 1-800-273-8255

Dunkirk Mental Hygiene Clinic (716) 363-3550

Jamestown Mental Hygiene Clinic (716) 661-8330

Supporting LGBTQIA+ Mental Health past June

The month of June is an exciting time for the LGTBQIA+ community. With parades, festivals, and local celebrations throughout the month, it can feel liberating and validating for those a part of the community. Regarding LGBTQIA+ mental health, some troubling statistics and experiences need recognition past Pride Month.

According to The Trevor Project, here are the top statistics about LGBTQIA+ youth and mental health: “Suicide is the second leading cause of death among young people aged 10 to 24 (Hedegaard, Curtin, & Warner, 2018) — and lesbian, gay, bisexual, transgender, queer, and questioning (LGBTQ) youth are at significantly increased risk.

LGBTQ youth are more than four times as likely to attempt suicide than their peers (Johns et al., 2019; Johns et al., 2020). The Trevor Project estimates that more than 1.8 million LGBTQ youth (13-24) seriously consider suicide each year in the U.S. — and at least one attempts suicide every 45 seconds.

The Trevor Project’s 2022 National Survey on LGBTQ Youth Mental Health found that 45% of LGBTQ youth seriously considered attempting suicide in the past year, including more than half of transgender and nonbinary youth.

Based on the statistics above, it’s clear that LGBTQIA+ youth face severe challenges concerning their mental health and well-being. Knowing the warning signs of declining mental health and suicide by having honest conversations with your teen can help tremendously.

So what can we do to make our LGBTQIA+ youth more comfortable?

Affirming their identity, pronouns, new name, sexual preference, and having a safe space can provide comfort and trust between them and adults. Not only for themselves but potential friends or partners they may bring over.

According to recent studies by Hopkins Medicine, various ways exist to create a supportive and enriching environment for LGBTQIA+ youth.

Create a safe space: A safe space is where anyone in the LGBTQIA+ feels comfortable and non-threatened. Providing healthy LGBTQIA+ media such as books, magazines, watching shows, or movies is a small way to create a safe space.

Be supportive and respectful: Being supportive of a pronoun or name change makes all the difference. Respecting someone’s choice makes them feel validated, comfortable and safe in their own space. Ask questions about their pronouns and advocate for them among family and friends during the process. If you make a mistake, don’t dwell on it. Correct yourself and move on with the conversation.

Be an active listener: Have an open mind and listen intently to their wants & needs. Sometimes someone just needs a supportive ear, not a problem solver.

Be an ally: Accompany them to pride events, maybe hang up the LGBTQIA+ flag in your home, welcome their queer partners and friends with open arms, and be accepting and non-judgmental. If you have different beliefs from them, avoid projecting your thoughts onto them, as they may disagree.

Encourage honest and open communication: Having meaningful conversations is helpful for anyone. Talk to them about their mental health, life at school, peer relationships, safe same-sex measures, etc.

Pride is much more than parades, rainbow flags, and community events. Being accepting and respectful of the LGTBQIA+ youth in your life is what it’s all about. Creating a safe space in a world of potential discrimination and hate makes it so much easier for someone to navigate the world as an adult.

For a complete list of LGBTQIA+ Youth resources, visit the GLSEN website at https://www.glaad.org/resourcelist.

If you or someone you know is experiencing a crisis or suicidal idealization, there is help. Visit these LGBTQIA+ friendly hotlines:

The Trevor Project Hotline: 1-866-488-7386 or text 641-641

LGBTQIA+ Peer Support Professionals manage the Trevor Project Hotline. Open 24/7

If you or someone you know is in crisis, please call the 24/7 Chautauqua County Crisis Hotline at 1-800-724-0461

Don’t feel like talking? Text SUPPORT to the Crisis Text Line at 741-741

If you are experiencing thoughts of suicide, help is available.

Please call the 24/7 National Suicide Prevention Lifeline to speak with trained crisis workers at 1-800-273-8255 or 988

If you would like to see a specific topic written about on our blog, please reach out to us via our Social Media Coordinator, Julie Paredes at paredesj.ctr@chqgov.com or DM/Message us on our social media accounts! We would love to take into consideration what readers are interested in! All social media accounts are linked above or you can follow us at https://www.facebook.com/MentalHygieneCHQ on Facebook & https://www.instagram.com/mentalhygienechq/ on Instagram! Guess what, we’re also on TikTok! You can find our page here -> https://www.tiktok.com/@chqmentalhygiene

Global Stressors

With everything in the world going on right now, we must step back every once in a while to regroup and refocus. With open access to social media, it’s easier to be in a constant state of worry. While it’s lovely having the privilege of the world and answers at our fingertips, it also has the potential to be a significant stressor.

Social media and news stories can cause worsening symptoms of anxiety, depression, and overall stress, especially if it becomes an obsessive part of someone’s routine. During breaking news events, it’s normal to feel overwhelmed by the sense of urgency.

A newer term called “Doomscrolling” explains the time spent on electronic devices during breaking news or worldwide emergency events. According to Mirriam Webster, the definition of “Doom scrolling” means “The tendency to continue to surf or scroll through bad news, even though that news is saddening, disheartening, or depressing” (Webster, 2020). When a person doom scrolls, it can be up to hours at a time focused on negative news.

With the recent events of the attack on Ukraine and the not-so-recent COVID-19 pandemic, many people are experiencing an increase in media hyper focused on these events. We agree that staying up to date with worldwide news is essential, but we also know how stressful an increase in urgent media can be.

Don’t just take our word for it! The article “Global Adversities, the Media, and Mental Health” by Frontier Psychology states, “A major consequence of the above-mentioned global problems and the social construction of reality by the media is a massive increase in the uncertainty, and unpredictability that characterizes the world at large and, consequently, individual lives as well. It is well-known that the media pushes negative information and people display a negative bias towards the news. Across several studies, the media has been consistently identified as a source of chronic stress and decreased mental well-being” (Frontier Psychology, 2022).

What can you do to lower stress caused by the influx of media?

1. Take a break.

2. Give yourself time limits on catching up with the news/social media.

3. Don’t use your phone or watch the news before bed.

4. Spend time doing your hobbies or going outside to get some fresh air.

5. Meditate for a set time without the distraction of electronics.

6. Call a friend and talk about something other than the news.

If you feel the need to reach out for help, here are some resources to guide you:

24/7 Chautauqua County Crisis Hotline at 1-800-724-0461

Don’t feel like talking? Text SUPPORT to the Crisis Text Line at 741-741

24/7 National Suicide Prevention Lifeline at 1-800-273-8255

Chautauqua County Guide to Emergency Services

https://chqgov.com/sites/default/files/inline-files/Guide%20to%20Emergency%20Services%20FINAL%20DRAFT%20200107.pdf?fbclid=IwAR0ewgSz109_UtxD3s5j24dzerZJG3k4oe6Fqqm0S6MoIhlkYr8iNGu_L3o

Dunkirk Mental Hygiene Clinic (716) 363-3550

Jamestown Mental Hygiene Clinic (716) 661-8330

If you would like to see a specific topic written about on our blog, please reach out to us via our Social Media Coordinator, Julie Paredes, at paredesj.ctr@chqgov.com or DM/Message us on our social media accounts! We would love to take into consideration what readers are interested in! All social media accounts are linked above, or you can follow us at https://www.facebook.com/MentalHygieneCHQ on Facebook & https://www.instagram.com/mentalhygienechq/ on Instagram! Guess what? We’re also on TikTok! You can find our page here -> https://www.tiktok.com/@chqmentalhygiene

How to cope with loneliness amid COVID-19

Social distancing and isolation have become a part of our daily life since March 2020. It is now January 2022 and we are still amid the COVID-19 pandemic. For some, it has taken family members and friends away. For others, its impact has been a financial, emotional and physical one. In order to stay safe, we do our best to limit interactions with others and stay home when possible. With a rapid change in routine it is quite clear that this pandemic has amplified feelings of depression, anxiety and loneliness throughout the world and concern for mental health has escalated.

If you are someone who has been experiencing loneliness, you are not alone. Many people share this feeling resulting from lack of interaction. Not being able to socialize like we have in the past can cause feelings of sadness, anger and the fear of missing out. These feelings are to be expected, and 100% normal. Cancellations of holidays, birthdays and other celebrations have been prevalent since the beginning of the pandemic and further intensify these feelings. Over time, this emotional stress can take a toll on anyone.

According to a blog post by The California Health Care Foundation it states “Loneliness is often exacerbated by a perception that one is lonely while everyone else is connected. It’s exaggerated by a sensation of being outside something that others seem to be in on: a family, a couple, a friendship, a joke. Perhaps now we can learn how flawed that kind of thinking is, because loneliness is one of the most universal things any person can feel. While loneliness is not a medical or psychological diagnosis, it is strongly associated with behavioral health, physical maladies, and increased suicide rates” (CHCF, 2021).

So, what can we do to combat loneliness in times like these?

Video Chatting & Phone Calls: While it’s not quite the same as seeing your loved one in person, it can help tremendously to reach out to someone to let them know you’re thinking of them and vice versa. Talking and catching up for a moment can have a great positive impact on your day.

Spending time outside: Getting some fresh air really does help, especially if you’re someone who works remotely or attends school online. A change in scenery can help to improve your mood and increase productivity throughout your routine. If you’re not feeling great mentally, simply going for a walk or breathing in the air can turn around your whole day.

Invest in your hobbies: Feeling lonely can have us withdrawing from things we usually enjoy doing. Make it a priority to spend time doing the things you love or try something new. It can help you feel accomplished, pass the time and get rid of some of those “FOMO” (fear of missing out) feelings!

Practice self-care: Sometimes we forget that we are human beings ourselves. Taking care of yourself and focusing your energy on your own needs can be a lovely way to remind ourselves that we are worthy even if we don’t feel like it. Take a hot shower, listen to your favorite music, cook your favorite meal, break out that bike in your garage or have a socially distanced picnic at the park. Sometimes the person we need to spend the time most with is our self!

It is normal to feel alone right now, but trust us when we say, you are not. Feeling the effects of this pandemic and doing little things everyday can help combat our shared experience of depression, anxiety and loneliness. Remember to take things one day at a time and that we are all doing this together!

A little intention lends to a lot of progress.

How come at the start of each year we have the same resolutions as last year?

The start of the New Year is an exciting time that brings forward fresh energy full of new opportunities and reinvention. While exciting, this time of reflection encourages people to set resolutions and goals that may be unrealistic. It’s great to set new intentions and change old habits, but with increased pressure to change, it can harm your mental health rather than help.

For most people New Year’s resolutions may look a little familiar- eating healthy, losing weight, starting a new hobby, saving money, cleaning more, you name it. How come at the start of each year we have the same resolutions as last year?

For example, you set a resolution to go the gym five days a week right at the start of the year or give up your favorite junk food in the name of “being healthy.” Let’s say you miss a day or two at the gym, you may start to feel discouraged or even guilty for not sticking to your resolution. The truth is, getting to the gym five days a week is quite the challenge. Setting small realistic intentions is the best way to change a habit. Instead of going to the gym every day, make it a goal to go for a walk a few days a week. Instead of cutting out your favorite snack, perhaps incorporate a balanced diet with your favorite foods alongside some fresh fruit or vegetables.

According to an article by Discover Happy Habits, the statistics of sticking to a New Year resolution proved to be a big challenge. It states “According to a 2016 study, of the 41% of Americans who make New Year’s resolutions, by the end of the year only 9% feel they are successful in keeping them.”

Additional statistics revealed the most common reasons why resolutions were not kept throughout the year. It states “35% of participants who failed their New Year’s Resolutions said they had unrealistic goals, 33% of participants who failed didn’t keep track of their progress, and 23% of people forgot about their resolutions” (Happy Habits, 2021).

So, what is best way to incorporate healthier habits into your daily routine?

Give yourself leniency: Changing any long-term habit takes a long time to accomplish. Go easy on yourself. Life is unpredictable and full of unexpected instances that can hinder your progress.

Set small attainable intentions: Being mindful about your habits is a wonderful way to engage yourself in behaviors you may not be aware of. Notice your decisions throughout the day and incorporate small changes. If you are someone who procrastinates, try doing that task as soon as you get the time instead of waiting until you are ready.

Keep a journal: Write down steps you took today that helped your new intention come to fruition. It can be hard to notice your progress one day at a time. Tracking these small instances add up once you read back on them!

Celebrate yourself: If you had an entire week of being mindful about your decisions, celebrate it! Give yourself the recognition you deserve, it is not as easy as it sounds!

Remember that the goals and intentions you set are a part of a bigger picture. Rome was not built in a day and the goals you set will not be achieved in one either. Trust the process and give yourself permission to take a break when needed.

Happy New Year!

How to Help Someone Who’s Having a Mental Health Crisis

If someone you know is experiencing a mental health crisis, being present and non-judgmental can be helpful.

Would you know what to do if someone you knew was in a mental health crisis? Do you have an action plan of important steps to take? If you said no, you’re not alone. We’re here to help share the necessary steps to take to best support someone during a mental health crisis.

First, what is a mental health crisis?

A mental health crisis is when someone has a significant and potentially dangerous increase in the symptoms of their mental illness. The symptoms may become so severe that the person will have trouble functioning in their daily life, and they may begin self-destructive behaviors. If the person has suicidal thoughts or actions or if the person shows signs of being a possible threat to others this is an immediate mental health crisis.

What are the signs to look for during a mental health crisis?

There are a variety of signs that indicate someone is having a mental health crisis. According to the National Alliance of Mental Illness, here is a list of the most common signs to be aware of.

Being unable to do their typical daily tasks such as bathing, brushing their teeth, or changing their clothes.
Suddenly becoming depressed or withdrawn.
Showing rapid mood swings.
Suddenly becoming happy or calm after a period of depression.
Being unable to stay still or frequently pacing.
Becoming more agitated by making verbal threats, destroying property, or showing violent, out-of-control behavior.
Showing abusive behavior toward themselves or others.
Becoming isolated from school, work, friends and family.
Experiencing psychosis, which means they lose touch with reality. A person experiencing psychosis might be unable to recognize family or friends, become confused, have strange ideas, think they’re someone else, not understand what people are saying, hear voices, or see things that aren’t there.
Showing paranoia, such as suspicion that someone is watching them or trying to harm them.

What causes a mental health crisis?

A mental health crisis can be the result of a significant event such as losing a job, a breakup, a death of a loved one, a traumatic event, work stress, parenting stress, financial burdens, etc. Having a sense of being too overwhelmed along with many other factors can contribute to someone having a mental health crisis.

How do you help someone in crisis?

If someone you know is experiencing a mental health crisis, being present and non-judgmental can be helpful. Make it clear that you are there to listen and ask them what they need in that moment. Remember, sometimes, the best thing you can do is not solve the problem, but letting that person vent their struggles.

You can start a conversation with, “It seems like things have been pretty stressful. How can I help?” or “If you ever want to talk about anything, I’m here for you.”

Here are some more ways that you can support that person:

Encourage them to reach out to supportive family and friends.
Encourage them to stay on a regular daily routine.
Support them in continuing any treatment that they are already on until they can see their doctor or therapist.
Offer to take them to appointments or pick up medications if needed.
Help with household chores.
Offer to cook them a meal or have a day out together.
Check in on them throughout the week, tell them that you’re thinking of them.

When supporting someone, there are things that you should also avoid saying or doing, such as:

Assuming that you know what they are thinking or feeling.
Avoid telling them that they are exaggerating.
Don’t dismiss their thoughts or feelings.
Avoid making them do what you think is best.
Don’t force them into doing something they aren’t ready for.

IMPORTANT: If someone is in immediate crisis or in danger of harming themselves or others you should reach out to your local Crisis Hotline for support or Emergency Services.

People who are experiencing thoughts of suicide can also contact the National Suicide Prevention Lifeline at 1-800-273-TALK (8255).

If possible, you should also remove anything that the person might use to harm themselves. Such items include:

Medications or drugs
Sharp objects such as knives, razor blades, or glass
Firearms
Belts or ropes

Most importantly, you and other supportive people should stay with the person in crisis until help is available. The presence of supportive friends and family can save someone’s life.