Mental Health

Hymn: Where Can I Turn for Peace pg 129

https://www.churchofjesuschrist.org/music/library/hymns/where-can-i-turn-for-peace?lang=eng&_r=1

Extra Info about this hymn for depression: https://www.ldsdaily.com/personal-lds-blog/inspiring-true-story-behind-lds-hymn-can-turn-peace/

What is mental health?

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

Mental health challenges can impact anyone, regardless of education, geography, faith, calling, or family. They are nothing to be ashamed of and should be met with love.

What is anxiety?

Anxiety is the reaction to situations perceived as stressful or dangerous. Anxiety disorders are manageable and curable with the right treatment and therapy.

Anxiety is the mind and body's reaction to stressful, dangerous, or unfamiliar situations. It's the sense of uneasiness, distress, or dread you feel before a significant event. A certain level of anxiety helps us stay alert and aware, but for those suffering from an Anxiety Disorder, it feels far from normal - it can be completely debilitating.

Intense, excessive, and persistent worry and fear about everyday situations. Fast heart rate, rapid breathing, sweating, and feeling tired may occur.

Anxiety can be normal in stressful situations such as public speaking or taking a test. Anxiety is only an indicator of underlying disease when feelings become excessive, all-consuming, and interfere with daily living.

What is depression?

A mental health disorder characterized by persistently depressed mood or loss of interest in activities, causing significant impairment in daily life.

The persistent feeling of sadness or loss of interest that characterizes major depression can lead to a range of behavioral and physical symptoms. These may include changes in sleep, appetite, energy level, concentration, daily behavior, or self-esteem. Depression can also be associated with thoughts of suicide.

People may experience:
Mood: anxiety, apathy, general discontent, guilt, hopelessness, loss of interest or pleasure in activities, mood swings, or sadness
Behavioral: agitation, excessive crying, irritability, restlessness, or social isolation
Sleep: early awakening, excess sleepiness, insomnia, or restless sleep
Whole-body: excessive hunger, fatigue, or loss of appetite
Cognitive: lack of concentration, slowness in activity, or thoughts of suicide
Weight: weight gain or weight loss
Also common: poor appetite or repeatedly going over thoughts

We Should Never Be Ashamed of a Mental Illness

“I wish to speak to those who suffer from some form of mental illness or emotional disorder, whether those afflictions be slight or severe, of brief duration or persistent over a lifetime. … These afflictions are some of the realities of mortal life, and there should be no more shame in acknowledging them than in acknowledging a battle with high blood pressure or the sudden appearance of a malignant tumor.”
—Elder Jeffrey R. Holland of the Quorum of the Twelve Apostles

Video: Like a Broken Vessel

https://www.churchofjesuschrist.org/media/video/2016-06-2001-like-a-broken-vessel?lang=eng

What is Self-Care?

“Self-care is the act of carrying out any practice where you care for and nurture your mind, body, and soul. It is when you identify your own needs and you meet them on a regular basis to keep happy, healthy, and rested.”

Physical activity, a healthy diet, regular sleep, and relaxation exercises may all help reduce anxiety. Joining a support group may also help. To manage symptoms effectively, it's best to avoid caffeine, alcohol, and nicotine.

Self-Care Ideas

• Sleep. Mental illness can leave you feeling more tired than normal. So take as much sleep as you need to re-energize.
• Drink some water. Your body needs water and plenty of it. Make sure you look after yourself by drinking enough each day.
• Light a candle. There’s something about lighting a candle that is so relaxing. 
• Cup of herbal tea. Herbal tea is relaxing and a better option than loading up on caffeine, as caffeine can make anxiety symptoms worse.
• Make lists of things you want to do and achieve. What do you want to achieve in life? Where do you want to go? What do you want to see? List all your goals and dreams.
• Diffuse essential oils. Essential oils have so many amazing benefits for the body and they even help mental health too.  Lavender is great choice for both mental health and sleep.
• Mindful coloring. Mindful coloring brings you into the present moment by calming your mind and using your creative side.
• Digital detox. Social media makes most of us anxious and I am sure it does for you too. Take a day off and notice how much better you will feel.
• Stroke a pet or cuddle a toy. Stroking animals has been proven to improve your mood. No pets? Grab your fave teddy or blanket.
• Journal. Journal all of your thoughts and feelings out until you can’t write anymore.
• Positive affirmations. Swap your negative thoughts for positives and use affirmations to help re-train your brain.
• Make a gratitude list. Stop focusing on what you don’t have and want. And start focusing on what you do have and appreciate it.
• Epsom salt bath. Take a hot relaxing bath with Epsom or sea salts to detox your body.
• Put clean clothes on. There is nothing better than clean clothes to make you feel a bit fresher.
• Face mask. Sit back, relax, and pamper yourself with your favorite or DIY face mask.
• Watch a film. Put on your favorite film and snuggle up on the sofa.
• Listen to music. Put on some relaxing music and relax your mind and body.
• Watch positive Ted Talks on YouTube. Uplift your mood with positive and informative self-help talks from Ted.
• Eat fruit and vegetables. This is a must. Your body needs vitamins and minerals which can only be found in fruit and veg. Good food improves your mood!
• Hug someone. Human contact is so important, even if you are an introvert. Give someone a meaningful hug.
• Talk to someone. Get your thoughts and feelings off your chest by talking to family, friends, or a therapist. It’s better out than in.
• Create a vision board. Visualizing is a powerful tool to create a life you dream of. Create a vision board of what you dream about your life to be.
• Breathe deeply. Slow down. Take deep breaths, in through your nose and out through your nose.
• Meditate. Even if you meditate for just a few minutes, it will really help calm your mind and body.
• Mindfulness. Become mindful of your thoughts, actions, and surroundings to bring you into the present.
• Get creative with art and crafts. Being creative is a mindful practice that can calm you down and lift your mood. Don’t think about what or how just do and splash some paint on a canvas.
• Read. Read your favorite book or a self-help book on happiness would be ideal!
• Write a list of compliments to yourself. When was the last time you said something nice about yourself? Now is the time sister!
• Yoga poses. Don’t knock it until you’ve tried it. Yoga is amazing for mental illness.
• Forgive others and yourself. Holding onto hate? Resentment? Anger? Let it go and forgive! If you don’t you are only hurting yourself.
• Say ‘No’. Take your power back and say no to things you don’t want to do. Set boundaries.
• Walk in Nature. Connect to the earth and ground yourself in nature. Pure bliss and the best medicine.
• Buy yourself flowers. Waiting for someone to buy you flowers? Buy them yourself and love yourself.
• Sing. Singing out loud is a sure way to increase mood, so blast out your favorite tunes.
• Shower meditation. Take a shower and meditate while doing so. Imagine the water is washing all of your worries away.
• Bake something tasty. Bake something tasty and get creative at the same time.
• Declutter your clothes and belongings. Declutter your belongings to declutter your mind. Think of clutter as stagnant emotion, let it go!
• Dance like nobody is watching. Get your blood flowing and your cheeks glowing.
• Exercise. Exercise releases feel-good hormones and is good for your health too. Put on your trainers and get active, even if it’s just a few minutes.

Self-Care list above from https://tiaharding.com/41-self-care-ideas-for-depression-and-anxiety/

Seek Professional Help When Needed

“If things continue to be debilitating, seek the advice of reputable people with certified training, professional skills, and good values. Be honest with them about your history and your struggles. Prayerfully and responsibly consider the counsel they give and the solutions they prescribe. If you had appendicitis, God would expect you to seek a priesthood blessing and get the best medical care available. So too with emotional disorders. Our Father in Heaven expects us to use all of the marvelous gifts He has provided in this glorious dispensation.”—Elder Jeffrey R. Holland of the Quorum of the Twelve Apostles