13 MIND MATTERS

THE
Today, more than 56% of the world
population is battling mental ill-
ness. It could be people around
you, living life normally, howev-
er dealing with mental issues si-
lently. Most people don't react, or
open up about their struggle due
to fear of judgement, as the stig-
ma revolving mental health is still
prevelant, especially in the Indian
society. The treatment of mental

EDITOR

FROM
illness has long been held back by the sense that disor-
ders of emotion, thinking and behaviour reflect individu-
al weakness. Those suffering from mental health illnesses
are never taken seriously and are subjected to social stig-
ma, ridiculed for “just in your head” issues and told their
problem is “all an excuse” or "its just a phase, get over it."
Today, the power of social media is rising, with people
getting involved in each others lives. This has played a
huge impact in increasing mental health issues among in-
dividuals. While developments are slowly being done in
the field, there's still a long way to go. In little ways try to
help people around you, by just being there to listen, and
let them know that they always have someone to count on
and that what they're going through is normal. I've always
liked this quote by Leonard Cohen that says, "There is a
crack, a crack in everything, that's how the light gets in."

MIND MATTERS 12 13 MIND MATTERS

CONTENTS: 24
- impact of society on
mental health
01 - personality disorders
-is it "all in the head" ?
- awareness
- covid 19 &
mental health

12 29
- social media bubble
- stages - when you feel like
- mental captivity giving up
- supressed emotions - social media &
- self-help books mental health
- stuck in a rut - seeking help
 “Nobody can save
you but yourself, and
you’re worth saving.
Mental Health: It’s a war not easily
won, but if anything
Why should you care? is worth winning
Its time to recognize mental health as then this is it.”-
essental to physical health Charles Bukowski
the protection and independence offered by these rights.
At any point in time, several social , psycho- In their lifetime, over half of all Americans will be diag-
logical, and biological factors decide a per- nosed with a mental disorder. Yet not everyone is going
son's level of mental health. Violence and expe- to get the support they need. Only forty percent of adults
riencing socio-economic stresses, for instance, and fifty percent of young people receive the medical care
are recognised threats to mental health. Sexu- they need, according to the National Alliance on Mental
al violence is correlated with the clearest facts. Illness. There is still a great stigma attached, while men-
Rapid socioeconomic change, unstable work- tal illness is widespread and can affect anyone. In seek-
ing environments, gender inequality , social iso- ing assistance, this stigma induces reluctance and guilt.
lation, unhealthy lifestyles, physical ill-health,
The acceptance and understanding of mental ill-
nesses has come a far way from where it used to be,
but improvements can, and should still be made.
It is not appropriate to think of mental disorders differ-
ently from physical illnesses. I believe the two, in truth,
are inseparable. The two can not be divided since the
whole body is interconnected and interwoven. Just like
everything else in the body , the brain is an organ and
can be damaged like everything else. It is not only isolat-
ed in the brain when the brain is sick, but instead affects
the entire body and general well-being. Substance abuse,

M ental health is an integral and essential com-

ponent of health. The WHO constitution
states: "Health is a state of complete physical, mental
can cope with life's usual pressures, can work pro-
ductively, and can contribute to his or her society.
As humans, mental wellbeing is important to our
and abuses of human rights are often correlat-
ed with poor mental health. Promotion of men-
tal wellbeing requires acts that enhance psy-
self-harm, and suicide are very common and dangerous
in those with mental illnesses. The stigma surrounding
mental illness keeps people from getting the help they
and social well-being and not merely the absence collective and individual capacity to think, emote, chological well-being. This can require the need to get better and causes them to hide their pain.
of disease or infirmity." An important implication connect with each other, earn a living and enjoy life. development of a mental health-supporting climate. The most important thing that someone can do for them-
of this definition is that mental health is more than On this basis, the promotion, protection and For mental health, an environment that recognises selves is to receive support. But the stigma, sadly, prevents
just the absence of mental disorders or disabili- restoration of mental health can be regard- and preserves fundamental legal , political, socio-eco- individuals from seeking support. More people would
ties. Mental wellbeing is a well-being condition ed as a vital concern of individuals, commu- nomic and cultural rights is important. It is hard to have the confidence to get treatment and change their
in which a person knows his or her own capacity, nities and societies throughout the world. sustain a high standard of mental wellbeing without life if mental illness is viewed similarly to other diseases.

MIND MATTERS 6 7 MIND MATTERS

Covid 19 and Mental Health

Covid 19 has shed light on another common among recovered COVID-19 patients in
the study who developed mental health problems,
pandemic of depression, anxiety
and the researchers also found significantly higher
and grief. risks of dementia, a brain impairment condition.
“People have been worried that COVID-19
survivors will be at greater risk of mental

F ear , stress, and anxiety are natural reactions to health problems, and our findings ... show
potential or actual threats, and at times when this to be likely,” said Paul Harrison, a profes-
we are met with doubt or the unknown. So it's nat- sor of psychiatry at Britain’s Oxford University.
ural and understandable that, in the sense of the In the three months following test-
COVID-19 pandemic, people are experiencing fear.

"For many people, the lack of social

The industrialised world in which all peo-
ple can travel and interact easily has rarely been
loneliness, in this case first insomnia but later depres-
pushed into the current social isolation and lim-

interaction caused by the pandemic has had

sion and post-traumatic stress occurred. In addition,
itations associated with feelings of dissatisfaction
anxiety is closely associated with fatigue and reduced
and confusion. This extraordinary situation linked
performance in healthcare workers while boredom
a profound effect on their mental health."
to the outbreak of COVID-19 clearly demonstrates
and loneliness are directly related to anger, frustra-
that people are largely and emotionally unprepared
tion and sufferings linked to quarantine restrictions.
for the adverse consequences of biological disasters
Unfortunately, with fear, panic or collective hyste-
that explicitly demonstrate how frail and powerless
ing positive for COVID-19, 1 in 5 survivors ria, isolation is increasingly increased. First, hyper-
everyone can be. In China and later in most Euro-
were recorded as having a first time diagno- arousal and anxiety are affected by cognitive func-
pean countries, where Italy and Spain witnessed a
sis of anxiety, depression or insomnia. This was tions and decision making, and then by crippling
tragic increase in the number of positive incidents,
about twice as likely as for other groups of pa- feelings of isolation. Additionally, alcohol and sub-
social distancing and significant lockdown restric-
tients in the same period, the researchers said. stance dependence are often associated with social
tions were first implemented. Although govern-
The study also found that people with a pre-ex- alienation and loneliness. In this particular sense,
ment regulations are necessary to maintain social
isting mental illness were 65% more likely to both dissatisfaction and pervasive loneliness seem
balance and guarantee the safety of all individuals,
be diagnosed with COVID-19 than those with- to stem from the inhibition of everyday activities,
a direct strategy aimed to manage the psychoso-
out. “This is likely due to a combination of the the disruption of social necessities, the failure to
cial issues related to COVID-19 crisis and its con-
psychological stressors associated with this par- engage in social networking activities that increase
sequences in the community is currently lacking.
ticular pandemic and the physical effects of the risk of hopelessness and suicidal behavior-.Im-
Added to the fear of contracting the virus
the illness,” said Michael Bloomfield, a consul- plementing community-based strategies to support
in a pandemic such as COVID-19 are the signifi-
tant psychiatrist at University College London. resilience and psychologically vulnerable individ-
cant changes to our daily lives as our movements
Mental health specialists not direct- not the whole story, and that this risk is increased uals during the COVID-19 crisis is fundamental
are restricted in support of efforts to contain and
ly involved with the study said its findings by previous ill health,” said Simon Wessely, regi- for any community.38 The psychological impact
slow down the spread of the virus. Faced with new
add to growing evidence that COVID-19 us professor of psychiatry at King’s College London. of fear and anxiety induced by the rapid spread of
realities of working from home, temporary unem-
can affect the brain and mind, increasing Social isolation related to restrictions and lock- pandemic needs to be clearly recognized as a public
ployment, home-schooling of children, and lack
the risk of a range of psychiatric illnesses. down measures are linked to feelings of uncertainty for health priority for both authorities and policy mak-
of physical contact with other family members,
“COVID-19 affects the central nervous sys- the future, fear of new and unknown infective agents re- ers who should rapidly adopt clear behavioral strat-
friends and colleagues, it is important that we look
tem, and so might directly increase subsequent sulting in abnormally increased anxiety. Anxiety may be egies to reduce the burden of disease and the dra-
after our mental, as well as our physical, health.
disorders. But this research confirms that is directly related to sensorial deprivation and pervasive matic mental health consequences of this outbreak.
Anxiety, depression and insomnia were most

MIND MATTERS 8 9 MIND MATTERS

 Minding our Minds
during the Covid 19 pandemic

E veryone reacts differently to stressful situations such and we cannot be our best selves all the time. But we can
as an infectious disease outbreak. It is normal to ex- ask for help or reach out when help is asked of us.
perience a wide range of emotions. These can be difficult Even the most introverted of us need some sense of con-
times for all of us as we hear about spread of COVID-19 nection to others for our mental as well as our physical
from allover the world, through television, social media, health. Many working groups have created virtual fo-
newspapers, family and friends and other rums where you can contribute or just sit back and en-
sources. The most common emotion faced by all is Fear. joy the chatter. Staff teams have instigated virtual coffee
It makes us anxious, panicky and caneven possibly make groups, online book clubs and co-working spaces where
us think, say or do things that we might not consider ap- you can work in the (virtual) presence of others.
propriate undernormal circumstances. We are in social isolation, but we need not feel alone.
One way to manage moments of distress is to identify Reach out to those who might be particularly isolated.
key thoughts or physical sensations that tend to contrib- Try to lay a solid foundation for your mental health and
ute to your cycle of distress and feelings of being over- well-being by prioritizing your sleep, and practise good
whelmed. sleep hygiene (for example,
Our thoughts (“Why can’t I con- Focusing on yourself and avoid blue lights before bed, and
centrate?”), feelings (frustration, maintain a routine around your
worry, sadness), physical sensa- finding ways to use the sleep and wake times). Eat well
tions (tension, upset stomach, jit- time that is now available (be conscious that you might be
ters) and actions (such as compul- inclined to lean on alcohol, or
sively checking the latest COVID are a great way to take care other indulgences, to manage
statistics) each feed into and am- of your mental health. stress — this is understandable,
plify these negative emotional but potentially damaging in the
spirals. Addressing one aspect of long run). Exercise: it will lower
this loop by, for example, actively reducing the physical your stress levels, help you to better regulate your emo-
symptoms (Try and practice box breathing: breathe in tions and improve your sleep.
for four counts, hold for four, breathe out for four and Do not underestimate the cognitive and emotional load
hold for four, then repeat) can de-escalate the cycle and that this pandemic brings, or the impact it will have on
help you regain control. your productivity, at least in the short term.
It helps to manage anxiety, and will help you to adapt Difficulty concentrating, low motivation and a state
more quickly to this current reality. Create clear distinc- of distraction are to be expected. Adaptation will take
tions between work and non-work time, ideally in both time. Go easy on yourself.
your physical workspace and your head space. As we settle into this new rhythm of remote work and
Find something to do that is not work and is not vi- isolation, we need to be realistic in the goals we set, both
rus-related that brings you joy. Working in short bursts for ourselves and others in our charge.
with clear breaks will help to maintain your clarity of Help and support is vital for persons with mental illness
thought. from their families and other care
There is much that we cannot control right now, but givers. Health helplines can provide support, in addi-
how we talk to ourselves during these challenging times tion to regular taking of prescribed medication, a regu-
can either provide a powerful buffer to these difficult lar daily routine, keeping engaged and positive.
circumstances or amplify our distress. Remember, good mental status in the difficult times
Moments of feeling overwhelmed often come with big may win you the battle more easily!
thoughts, such as “I cannot do this,” or “This is too hard.”
This pandemic will cause a lot of stress for many of us,

11 MIND MATTERS
Stages Of Mental Health Conditions MENTAL CAPTIVITY

Stage 1
D o you ever feel like your mind has more
control of you than you do of it? Many of
us have experienced times when we feel like
Realize Thoughts are “Just
Thoughts”
There is no space between the
At Stage 1, a person begins to show symptoms the captain of our own ships, confidently chart- thought that you are a screw-up and
of a mental health condition, but is still able to ing our course through life. However, at other any alternate reality when you are
maintain the ability to function. Often there is times life can feel chaotic, confusing, or com- profoundly entrenched in a state of
a sense that something is “not right.” pletely out of control. No matter what cognitive fusion. Simply thinking, "I'm
Stage 2 life brings, we always have the choice such a screw-up!" in this case. "becomes
At Stage 2, it usually becomes obvious that of how to respond in the moment. the truth of the gospel. No way to live is
something is wrong. A person’s symp- It can seem almost impossible to see the this sort of mental enslavement to any
toms may become stronger and last lon- light at the end of the tunnel when the mind thought that comes to mind.
ger. Performance at work or school will be- is filled with negative thoughts about itself,
come more difficult, and a person may have others or external events. The thought of giv- Use the “Carrot” Instead of the “Stick”
trouble keeping up with family duties, so- ing yourself the affirmation you crave can You probably already know that it doesn't al-
cial obligations or personal responsibilities. feel elusive throughout these moments. ways contribute to results to simply tell your-
Breaking Free from Mental Captivity self to "snap out of it or "get it together." In
Listen & Acknowledge reality, pre-existing feelings of self-doubt, re-
Stage 3 When you find repetitive or nagging morse, or shame may also exacerbate these
At Stage 3, symptoms have continued to increase thoughts entering your mind, your own mind is kinds of thoughts. By practising self-in-
in severity, and many symptoms are often tak- not so different... they demand your attention. flicted punishment, the purpose behind
ing place at the same time. A person may feel as Those thoughts are likely to become even more mastering the mind is not to become a
though they are losing control of their life and the frequent and frustrating when you brush them slave driver. Via force, setting out to
ability to fill their roles at home, work or school. off, dismiss them, or invalidate their presence master the mind will produce unde-
Stage 4 until you listen and consider them. The natural sirable effects, such as feeling demor-
These feelings of being in crisis mode, or sens- consequence of experiential avoidance is this. alised, drained, or worthless.
ing an impending crisis will most likely leave you As with the development of any new
struggling to function at home and at work. In re- Make Peace with Your Mind habit, once these new ways of thinking
sponse, family members typically display an array Your mind can seem like your worst enemy become a regular part of your rou-
of responses from fear, to worry, and even anger. sometimes. When you are sick and tired tine, you won’t need to consciously
of depressive thoughts, irrational fears, practice in the same way. By apply-
or nagging doubts, you will encounter ing mindfulness of your habitual
moments in life. Paradoxically, the more thought processes, you can break
you tell yourself that in specific circum- free from outdated ways of
Stage 5 stances you "can't bear" those thoughts viewing yourself, others, and
At this point it is vital that you find a provid- or the way you respond, the more you the world.
er that you trust, who can help you quick- actually strengthen the possibility of This new mindful relationship
ly. At this stage, it is very important to begin such negative encounters. Instead with your thoughts can natu-
the process of developing trust and a sense of continually expending energy rally lead to the realization that
of partnership with your health provider. toward fighting back against un- you were acting as your own
Stage 6 wanted thoughts or pushing down “prison warden” all along…
This is where your doctor will help to find unpleasant internal experiences, you are “free” as soon as you
new ways of empowering yourself to live allow them to simply be. Again, choose to free yourself from
a meaningful, healthier and happier life. this does not imply that you ap- mental captivity. Only you
Your doctor will help you strategize set- prove of them or derive pleasure will know when the pain of
ting boundaries and learning new ways from them... instead, by actively remaining the same outweighs
to approach the people in your life disengaging from a pointless power the pain of change.
so you feel empowered and happier. struggle, you chose to make peace
with your mind.

MIND MATTERS 12 13 MIND MATTERS

 WHY "BOTTLING IT UP" COULD BE
HARMFUL FOR YOUR HEALTH
We all experience the feeling of being angry. Maybe “If you’re holding onto anger, you may find your-
it's anger directed at a circumstance or another per- self acting it out with others, often strangers, or
son, or maybe it's your go-to reaction, real or not, to with those where you can easily get away with
a perceived threat. It is how you approach it that mat- it,” explained Alisa Ruby Bash, PsyD, LMFT.
ters most, regardless of what causes you to feel angry. This effect is a typical self-defense mechanism called
But what happens when anger takes over and you do displacement. An example is road rage when perhaps
not find a way to resolve and relieve these feelings? the real issue is that you’re mad at your boss, said Bash.
If this happens, the outcome is what analysts sometimes
refer to as pent-up rage, or resentment that has been TREATMENT AND ANGER MANAGEMENT:
withheld and not articulated. This type of anger can af- A change in the atmosphere is often enough to help
fect your mental and physical health. That’s why it’s im- avoid the suppression of feelings of resentment. You can
portant to identify, address, and move past these feelings. get the space you need to calm down and move forward
If you’ve ever experienced past anger or been by establishing a physical distance between yourself and
around someone who is dealing with it, you might the person or circumstance that is causing your frustra-
be wondering what causes these extreme feel- tion. While it might not be an option to distance your-
ings that can take over your body and mind. self indefinitely, even a brief break from the trigger will
help you cope with pent-up frustration.
CAUSES: Physical activity is an excellent strategy for
According to Kathryn Moore, PhD, a psychologist at dealing with anger. Whether you’re pounding the pave-
Providence Saint John’s Child and Family Development ment on a five-mile run, biking through the woods, or
Center, pent-up anger can occur as: pushing some weight around
-irritability at the gym, moving your
-internal restlessness body can help you
-sadness decompress, reduce
-frustration stress, and burn off
While the triggers for each person may vary, Moore any extra tension
said there are some common causes of pent-up anger, you’re dealing with.
such as feeling unheard or unappreciated, lack of ac- When dealing
ceptance of a situation, or unmet needs. with anger, psy-
Some people may also experience anger when they’re chologists often
hurt. “Instead of feeling vulnerable to the pain of use a method
feeling the hurt, they instead feel anger and of- called cognitive
ten feel a desire to hurt others,” explained Moore. restructuring
Also, Moore said depression and anxiety are examples that encour-
of unexpressed anger, because anger turned inward ages you to
often results in self-hatred, which causes depression. replace negative
What all of these situations have in common is an ex- thoughts with
perience of anger without expressing or coping with more reasonable
the feelings. When this happens, the anger is allowed ones. This men-
to simmer internally, resulting in pent-up anger. tal shift helps
While anger is a valid emotion, Moore said most of you slow down
the time it doesn’t serve us or help us to hold onto it. your thoughts,
tap into logic,
SYMPTOMS: and, ultimately,
The first step in dealing with pent-up anger is change your
learning how to recognize when it’s happening. demands into
requests.

15 MIND MATTERS
SELF-HELP AND WHY YOU SHOULD THINK TWICE ABOUT IT

The reason why we love self-help books so much

is because of the “high” our ego gets imagining
what life would be if we could be the person that
the book envisions us to be: confident, strong, rich
and popular.
After you have read a pile of self-help material,
you may believe you are now more confident,
smarter and more informed, but in reality, noth-
ing has changed in your life. Why? because you
chose to stay in your room and read self-help than
go outside into the real world to actually do some-
thing progressive in your life.
You do not need to “improve yourself” just so you
can fit into society more and succeed. The only
thing that truly matters is that you live for happi-
ness and not society’s happiness. Self-help will al-
ways tell you to change something within you, but
the mere attempt to change yourself is the
problem.
 projects or indulge in imagina-
Stuck in a Rut? Recognizing the Signs You're Stuck
tive activities, but your inspiration
seems to have run dry. Seems you
in a Rut: really can't get started.

F
eeling “stuck” is an awful feel- Being stuck "is something that at You're left unfulfilled. Life feels bor-
ing. Stuck can quickly turn to first you might not even consid- ing and dull. You want to try new
feeling hopeless and helpless. er." Over time, these emotions also stuff, but you have no idea where to
When you can’t achieve the things develop slowly. You could follow start.
that you want, the internal dialogue the same routines, day after day. It You want to improve, but you're
can quickly turn to criticism and seems less like you're working for afraid of the temporary pain it
self-blame. But, it doesn’t have to be something, finally, and more like brings.
that way. you're just wasting time. Here are You know that changing things will
We all go through times where we some signs that you might be stuck make you happier in the long run,
feel like maybe we're caught in a rut. in a rut. but since it means you won't have to
Really, feeling like you're only going It seems the same every day. You risk any pain or loss, you keep stick-
through the motions, treading wa- can also have problems recalling ing to the status quo.
ter, or jogging on the spot is not un- what day of the week it is. Is this a Sometimes these feelings may be
usual. Monday, or a Friday? Since the days more than just being stuck in a rut.
You do the same old stuff, sound indistinguishable from each People often experience these symp-
but it doesn't seem like you're going other, it doesn't matter. toms for years without recognizing
anywhere, really. Stuff that used to You sound like you're already going that what they're feeling is actually
intrigue you begin to feel less inter- to get another day to get through. a form of depression.If you're ex-
esting. Your objective is to continue mov- periencing this, talk to your doctor
You're stagnant instead of ing one foot ahead of the other until about your symptoms.
going forward with your objectives. the day is over. You feel neither ex-
Such emotions can be upsetting. cited nor inspired.
But, there are things that you can You are feeling unmotivated. You
do to not only figure out why you're may want to take on fresh
stuck, but also learn how to get mo-
tivated and excited again.

Getting Out
of a Rut

S tart searching for ways to get un-

stuck once you've realised what
you're feeling. There are a variety of
ing well? Are you sleeping enough?
Have you been spending enough
time with people who care about
for a class, you can add zest to your
life by discovering the world around
you.
ways to split and step away from the and support you? Be Spontaneous. Live in the mo-
depressive loop. Here are a few ideas Change Your Routines ment if you're bored with your life.
on how to get out of a rut. It's hard to move forward or branch Do stuff that isn't pre-planned. Say
Take Care of Yourself out if you're following the same rou- yes to new experiences; don't think
When you feel stuck in a rut, com- tines day after day. People are crea- about doing the unexpected.
bat it by taking care of yourself. tures of habit, and sometimes feel- Try Heading Outdoor. Researchers
Self-compassion is critical to mental ing stuck stems from boredom. have learned that living in nature
wellness.6 Start with a quick assess- Try something new. Whether it's has a beneficial effect on the brain.
ment of how well you've been tak- taking a different route to work, Being outside can also increase your
ing care of you. Have you been eat- watching a new film, or signing up mental wellness.

19 MIND MATTERS
Societal
Conformity and
Mental Health
In a society that places an enormous
emphasis on perfection, it can be
difficult to feel like you’re “enough.”
What are Personality Disorders?
For any decision we make, soci-
ety judges us. Since they get bul-
By Dr Elin Davies (MBBS FRCA MRCPsych)
lied, people commit suicide. I'm

“A
talking about teenagers when I say
guys. Teenagers become frustrated person with a personality disorder thinks, There are a number of personality disorders, the more
because they feel like they are not Pressure to conform to
taken care of by someone. When “Exclusion is a society and follow a
feels, behaves or relates to others very dif-
ferently to the average person."
common being:
Anti-Social Personality Disorders
adolescents dig a trap, get trapped “traditional path” can
and are unable to find a way out, big aspect because lead to increased stress, The word ‘personality’ refers to the pattern of thoughts,
Border line Personality Disorders
Narcissistic Personality Disorders
it can lead to addiction, self-harm,
drinking, drug use, etc. They begin nobody wants to depression further hav-
ing a detrimental impact
feelings and behaviour that makes each of us the indi-
viduals that we are.
Certain types of psychotherapy are effective
for treating personality disorders. During psychother-
one addiction to numb the pain, get
be left out.” on one’s mental health. Our personality develops as we go through differ-
ent life experiences and as our circumstances
apy, an individual can gain insight and knowledge
about the disorder and what is contributing
change. We learn from those experienc- to symptoms, and can talk about thoughts,
their minds off the globe, feel better es and change our future behaviour to feelings and behaviors. Psychotherapy
about themselves, feel alive again. cope with life more effectively. can help a person understand the ef-
Their grades start to drop because Sometimes those patterns of think- fects of their behavior on others and
they feel like they have no future. sion is a big aspect because nobody ing, feeling and behaving can be- learn to manage or cope with symp-
We blame society, but fail to un- wants to be left out. When you’re come difficult to change, resulting in toms and to reduce behaviors causing
derstand that society is made up of excluded from a friend group, the a more limited range of emotions, at- problems with functioning and rela-
each and every one of us. It needs world and society puts girls in a titudes and behaviours with which to tionships. The type of treatment will
to be understood to all that we are certain mental state and they feel cope with everyday life. depend on the specific personality dis-
all living, breathing, human beings. like they don’t belong, so you can If the personality difficulties begin to af- order, how severe it is, and the individu-
We also have to contend with chal- either do what you want or adapt to fect all areas of your life – and the lives of al’s circumstances.
lenges of our own. We all go home what society looks like to fit in.” those around you, you could be suffering from There are no medications specifically to treat
and look in the mirror, pretending “Social media has exacerbated it so a personality disorder. Personality disorder is one of personality disorders. However, medication, such as
to be someone else. Both of us try much more because of its immedi- the most misunderstood and stigmatised diagnoses in antidepressants, anti-anxiety medication or mood sta-
to blend in. In this planet, we are ate access to the comparison,” Mc- mental health. Personality disorders affect at least two bilizing medication, may be helpful in treating some
all trying to find a location. We also Cann said. “It used to be models in of these areas: symptoms. More severe or long lasting symptoms may
have challenges of our own. “With- the magazines, but now it’s all on Way of thinking about oneself and others, way of re- require a team approach involving a primary care doc-
out recognizing it, they make their Instagram and Facebook, you just sponding emotionally, way of relating to other people tor, a psychiatrist, a psychologist, social worker and
own standards and feel pressured to scroll and it’s images and images of amd way of controlling one’s behavior. family members.
look the same,” Zotian said. “Exclu- Instagram models.” s - Publ. June 12,
MIND MATTERS 20 21 MIND MATTERS
 Is it really just ‘All in the Head’?
The brain is part of your body just like your legs or your heart.

W e are each born with differ-

ent physical abilities, health
and potential. Many of us work during
to standard care, not part of it.
Nobody chooses to have a mental
illness… you cannot just snap out of
our lives to improve our bodies through it.” Mental disorders are not all in your
routine checks, daily exercise, and prop- head, figuratively or literally. They im-
er diagnosis and care when needed. It is a pact every part of the body, from the heart
curious state of affairs that we pay little to the lungs. One cannot just decide to
attention to our mental wellbeing not have a mental illness one day.
at the same time. Just as our so- If this were the case, not a single
ciety has for years ostracised person in the world would suf-
the physically disabled, fer from a mental disorder. “1
the mere hint of a men- in every 5 adults experiences a
tal health ‘issue’ brands mental health condition ev-
a person a ‘nutjob’ or a ery year. 1 in 20 lives with a
‘whacko’. serious mental illness such
Too often, individuals suffer- as schizophrenia or bipolar
ing from serious mental illnesses disorder”.These numbers
— those in greatest need of care — have are terribly high. Optimisti-
been isolated and cared for outside of tradi- cally, within the near future, men-
tional health care, as in the asylums of the tal health awareness will become
past. There, mental health care was separate more prominent throughout so-
from, and far from equal to, traditional health ciety.
care. Why the disconnect? Psychiatry has been Mental illnesses are in no way
hampered by an inability to observe and re- all in our heads. They exist
cord the physical workings of the brain. Be- in every aspect of life. While
cause of that, psychiatric assessments and there are no true cures for
treatments have been viewed as somewhat mental disorders, there are
mysterious. Even today, the underlying things that can dramatical-
mechanisms behind ly improve the life of those
some of the most who suffer from them. Nu-
powerful and merous medicines have been
effective psy- manufactured, and there are
chiatric also therapists in nearly every
treatments town. Sometimes, the best way
are still to help ease the pain of a men-
poorly tal illness is to surround yourself
under- with loving friends and family. I
stood. All am sure that I am not alone when I
of that say that hopefully, no one with a men-
translates tal disease is ever told “it’s all in your
into the head” again.
difficulty Will the stigma of mental illness finally
that many peo- fade? Better understanding of the human
ple have finding help brain and the biological nature of the mind
for real, disabling symp- will help, but it won’t be enough. How we think
toms attributed to a mental about mental health matters. When mental
illness or addiction. Mental ill- health is ultimately recognized as essential to phys-
ness and addiction as exceptions ical health, not an extraneous element of it, then we

23 MIND MATTERS
Are you in a social the monsters to control or control the cost of pro-
moting, and to try and go the extent that
media bubble? distributing their own advertisements
or account on the off chance that they
and it may take many attempts to get
out, but the only way out is to try. If
wish." you simply accept what you believe
We want to be around the individu- is your fate, you won't go anywhere.
You're browsing your Facebook newsfeed when a post To try to make a change in the face
als who resemble us and strengthen
from a colleague you totally disregarded shocks you of so much information teaching
our perspective. Our online con-
mid-scroll. Possibly it's a mutual image making jokes
about your favored political applicant, or a contradict-
duct is the same. Individuals struc- When you feel you that you are ineffective is diffi-
ture clans dependent on interests, cult. It takes a leap of faith and some
ing
like
declaration
firearm
on a delicate subject
control, or perhaps
area, work, association, and different like giving up.. degree of hope and optimism. It re-
subtleties. These gatherings — subred- quires even a bit of belief in yourself
it's simply an image of them or at least the willingness to try to
dits, Tumblr fandoms, Facebook gatherings,
wearing or accomplishing make a change.
Google+ circles, and so forth — have their own guide-

T
something that evokes a raspy It also requires some prob-
lines, shows, in-jokes, and even jargon. Inside gather- here's a sense of powerlessness
jeer. You ponder internally, lem solving—you must identify
ings (regardless of whether individuals never meet one as you realize that you're trying
"How'd this in- dividual departure my something that you can do that you
another), convictions increase. Any individual who dif- to solve a problem but still feel as
last cleanse ?" and afterward go to their have not yet tried. For some, that can
fers might be removed from the network. Sociologists if you're banging your head against
page and, without the slightest hesitation, click "un- seem too high a mountain to climb
call this conduct "collective support" and stress that the a wall that does not seem to move.
friend." And like that, a sentiment of satisfaction sets in and they remain on the floor of the
thoughts propagated can have no connection to the real That sense of powerlessness can be
as you continue looking through your curated feed of cage continuously getting shocked.
world or experimental proof. related to what's called learned help-
similar companions and exceptionally focused on com-
"Our mind develops a model of the world from col- lessness.
mercials. 2. Change your thoughts.
laborations with our current circumstance. Life can teach you that you
Without acknowledging it, you have recently If you believe that you cannot affect
On the off chance that every one of our col- are ineffective and that your behav-
made moves to fortify your support bubble. change, you will not even try. So if
laborations are uneven, at that point our iors don't have any effect on what
Be that as it may, while we are somewhat you find yourself saying "I can't," or
cerebrum's model will be one-sided," says happens in your life. And if you
to fault for our profoundly curated takes "There's nothing that I can do," try
Vaughn. (Sort of like we're all viewing a learn that lesson, you give up trying.
care of — it's not all our deficiency. The changing your thoughts to "I can at
film with a similar title, however with to- You have learned helplessness.
online media support bubble has two es- least try," and "This may not work,
tally various storylines.) "This is one im- Learned helplessness is asso-
sential contributing elements: self-propa- but I'll try it." That at least allows
plied motivation behind why numerous ciated with depression. It describes
gated bubbles a la the representation above, the possibility that you can affect
Democrats were resentful about the 2016 that quality of depression where you
and carefully sustained air pockets that are change.
political race results." Reinforcement air retreat to your bed and just give up
out of our control.
pockets can lead us to erroneously accept on trying to impact the world. You
Web-based media monsters — includ- 3. Try and try again.
that a greater number of individuals uphold our give up your agency, sense of pur-
ing Google, Facebook and Twitter — use Once you try to make a change or to
reality see than is reality. pose, and feeling of hope—and in-
calculations that are ever-changing and top find a solution to problems in your
"Dealing with how we deal with our channels — explic- stead find yourself deep in a hole.
mystery, which eventually make these channel bubbles. life, don't give up if the first solution
itly with respect to news sources — is Once you are down that deep, it is
"The algorithms are deliberately muddled to guarantee doesn't work. Try something else—
amazingly significant. "Finding hard to dig your way out of it—espe-
the normal individual doesn't sort them out," says Lisa and if that doesn't work, try some-
less one-sided sourc- es, or cially if you don't even try to dig. So
Strohman, an authorized clinical analyst and thing else. Perseverance may be the
zeroing in on tun- ing in to learned helplessness can maintain
organizer of Digital Citizen Academy, an key to you unlearning your learned
two separate feeds in a rea- depression.
association committed to helping in- helplessness; if you only try once and
sonable way, can be useful in
dividuals discover balance between it doesn't work, you may have only
increasing significant point of How do you dig your way out of this
their lives and current innovation. strengthened it. So try anything that
view," says Strohman. pit?
"We do realize that there are a few you can think of, no matter how lit-
Rethink your books, digital recordings, 1. Do not accept your helplessness.
strategies where advertisements tle you believe that it will work. Any
radio broadcasts, magazines and papers, as well. You must attempt to climb out of the
are designed and shown. The attempt to escape the shock, even if
"Connect with somebody that you can regard, and who pit of despair even when you feel as
greatest is by social event informa- it fails, is better than no attempt.
is educated, that holds the contradicting perspective to though you have no solid footing.
tion that we, the clients, give energet-
your position," says Strohman. It may be clumsy and feel awkward
ically or unwittingly. This empowers

MIND MATTERS 24 25 MIND MATTERS

 make profits. But social media use may trigger psycholog- charity Mind, explains: “While low self-esteem isn’t in it-
ical cravings, just like a gambling compulsion or an addic- self a mental health problem, the two are closely linked.

Social Media and

tion to nicotine, alcohol, or narcotics. Low self-esteem could in turn contribute to depression or
When you receive a like, a share, it can trigger the release other mental health problems, so it is vital to use social
of dopamine in the brain, the same “reward” chemical that media safely, and recognise when it might it might be hav-
follows winning on a slot machine, taking a bite of choc- ing a negative impact on your mental health,” he says.

Mental Health olate, or lighting up a cigarette, for example. The more

you’re rewarded, the more time you want to spend on so-
cial media, even if it becomes detrimental to other aspects
“If you’re feeling vulnerable or are spending too much
time on social media, it might be worth taking a break for
of your life. a bit or set aside some time each day to do something else
“With young women, the pursuit of perfection is becom- like reading a book or doing some physical exercise.”
ing a major problem,” says Kenny. “When you’re reliant on The online world is one of virtual reality, not actual reality;
social media, it can increase insecurity issues and create a and while it can put on a good show when it comes to ca-
sense of paranoia. It can increase depression and enable tering to the social interaction we innately crave as human
us to feel like other people’s lives are so much better than beings, it’s nothing in comparison to the real thing. We’ve
ours. psychologically trained ourselves to become dependent
“It teaches us to externally gaze into worlds that we cannot upon positive reinforcements from online sources, which
Excessive use can fuel feelings of anxiety, depression, loneliness, and change and have no impact or power over, instead of inter- impact our mood and influence our behaviour. But if we
nally gazing into our own worlds which we have complete all put as much effort into our real life interactions as we
FOMO, although many of us enjoy staying linked on social media. control and power over. did our online ones, who knows? Maybe we’d find our-
“Instead of using it for a tool of aspiration, positivity and selves a whole lot better off.
motivation, we use it against ourselves. We believe we are Instagram's Mosseri rationalized removing the metric,

S ocial media certainly has its benefits; it can create op-

portunities, help people to maintain relationships and
can also prevent loneliness for people who might otherwise
To be mentally stable, human beings require face-
to-face contact. Nothing lowers tension and raises
the morale more easily or more efficiently than eye-
less than, have less than, and will be less than everyone
else, because we can see all these other opportunities out
there that we’re not able to engage in.”
which has already been implemented in several countries,
including Canada and Australia, as an attempt to create a
"less pressurized environment where people feel comfort-
be very isolated. But used in the wrong way, social media to-eye contact with someone who cares for you. And that's the problem; while social media provides a able expressing themselves."
can cause a multitude of mental health and self-esteem is- short term high, it’s often then followed by a crashing low.
sues. Since it’s a relatively new technology, there’s little re- A study at the University of Stephen Buckley, Head of Information at mental health
search to establish the long-term consequences, good or
bad, of social media use. However, multiple studies have Pennsylvania found that high us-
found a strong link between heavy social media and an in- age of Facebook, Snapchat, and In-
creased risk for depression, anxiety, loneliness, self-harm, sta gram increases rather decreases
and even suicidal thoughts. feelings of loneliness.
Even if you are aware of the distortion of photos you see on
social media, they can still make you feel uncomfortable Conversely, the study found that
about how you look or what's going on in your own life. reducing social media usage can ac-
Likewise, we are all aware that other individuals prefer to tually make you feel less lonely and
share only the highlights of their lives, rarely the low points isolated and improve your overall
encountered by everyone.
But that doesn’t lessen those feelings of envy and dissatis- wellbeing.
faction when you’re scrolling through a friend’s airbrushed
photos of their tropical beach holiday or reading about The more you emphasise contact with social me-
their exciting new promotion at work. dia over in-person interactions, the more you are at
Although FOMO has been around much longer than so- risk of mood disorders such as anxiety and depres-
cial media, websites like Facebook and Instagram seem to sion developing or exacerbating them.
intensify feelings about people getting more fun or lead- "We are essentially social people and a lot of the
ing better lives than you are. The belief that some things way we navigate the world is based on the feedback
are missed out on you can affect your self-esteem, cause that we get from other people," she says. "So we
anxiety, and fuel even greater use of social media. Every think about social media as being a super peer in
few minutes, FOMO will force you to pick up your phone that you get that feedback that you would get from
to search for notifications or compulsively respond to each your friends at school from a much wider pool of
and every alert-even if that means taking risks while you’re people."
driving, missing out on sleep at night, or prioritizing social Social networking sites are designed to draw your
media interaction over real world relationships. attention, hold you online. It's how businesses

MIND MATTERS 26 27 MIND MATTERS

 How to Talk About
Mental Health Issues
The first step to getting better when you're experiencing difficult conversations. “Writing it down can help you get
emotional issues is finding a way to talk about how you a clearer idea of what you want to say,” he says. “You can
feel. But it can be difficult for all of us to speak up, and even try writing a script to help guide you through the
even more difficult to know how to handle the discus- conversation, if you think it would be helpful.”
sion, who to talk to and what to say. Find a symptom checker online. “It helps to have the
It might not be easy to talk about your mental health facts,” says Charlie. “Using an online symptom checker,
problems, but it's a crucial part of having the care you like the one on childmind.org, can help you make sense
need. We asked the Project UROK team, a website that of how you’re feeling and give you a place to start when
helps young people discuss their mental illness expe- talking to your parents or a therapist.” Keep in mind that
riences, and Dr. Jamie Howard, a Child Mind Institute it’s just a starting point, not a substitute for a diagnosis
clinical psychologist, for advice on how to initiate and from a mental health professional.
handle the discussion. Give yourself a heads-up. When you have chosen some-
According the National Alliance on Mental Illness one to talk to, let them know you want to have a mean-
(NAMI), one in five young adults is dealing with mental ingful conversation and ask them to set aside some time.
illness, but as many as half are strug- You might say for instance,
gling in silence. "Hey, there's something
“We all have reasons why that I want to talk to
it’s hard to reach out,” says you about." Do you
Jose Rivera, who manag- have time for a chat
es social media for Proj- dialogue try tomorrow, just for

heals... talking...
ect UROK. Today, Jose is us? ”
open about his struggles Once you start
with anxiety and body talking about your
dysmorphic disorder, but he mental health, it’s
knows firsthand how hard it important to set some
can be to start speaking up about boundaries for yourself.
mental health. “Maybe you’ve tried before and been Being selective about who you talk to will help
burned by a bad reaction. Maybe you can’t find the words you stay in control of the conversation. “It should be
to describe what you’re feeling.” But while the thought a thoughtful selection that you’ve planned ahead for,”
of sharing what you’re going through can feel scary and says Dr. Howard. For example, if you wanted to let some
overwhelming, says Jose, the benefits far outweigh the of your classmates know what you’re feeling, opening
cost. up during a full class discussion might not be appropri-
“You. Are. Not. Alone,” says Jose. “And once you start ate. Instead, try asking the people you want to tell out to
reaching out you’ll realize that. You’re a member of a lunch. “You don’t want your mental health to define you,”
community, and there’s real help out there.” says Dr. Howard, “so it’s important to decide who you
There is no perfect way to communicate about mental want to talk to about it, and how much.”
health problems or the correct way, but making a plan Just talking about mental health issues, even to one per-
will help make the process less daunting. "It's a very pow- son, helps bust stigma and, Jose notes, you may be sur-
erful thing to just accept that you need support," says prised to find that you’re actually helping others.
Charlie Purdom of Project UROK, "But it's tough some- “When you speak up you’re not only giving yourself a
times to go from saying it to yourself to telling someone chance to get better, you may unknowingly be paving the
else." way for someone who’s still waiting to find their voice.”
Here are some things to help make the discussion more Talking about mental illness is a process, but sometimes
productive: there are situations when you need to find help right
Write down what you’re feeling. For Charlie, journaling away. If you are in crisis, don’t wait.
is a good way to help organize his thoughts before having Your safety is the most important thing.

29 MIND MATTERS -